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Build Your Strength

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Strength is the basis for everything we do in the gym and in life. If you want to well in your sport or perform well in everyday functional activities and maintain good health as we age then you’ve got to be strong. if you want to gain strength and muscle then a good strength training program is a must, because it ensures that proper balance is maintained between muscle groups. Correct balance between opposing muscle groups ensures good posture, which leads to efficient movement, as well as helping prevent injury, it lets us perform everyday functional activities without problem and…

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Drink Water – Stay Hydrated

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With the recent humid weather here in Marbella, I hear a lot of clients tell me that they have no energy and feel fatigued, that the weather has drained them and they feel tired all the time. Well it seems to me that they are not getting enough water and with the increased temperatures it’s very important to keep hydrated. Drinking more water actually helps increase your energy levels as water accounts for approximately 60% of our body weight. Every single one of our organs and bodily systems require water in order to function properly. Dehydration, even at low levels,…

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Top Post Workout Snacks

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What you eat after your workout may just be the most important food you eat all day. Muscles store excess energy in the form of glycogen and protein and, when you work out, the body burns fuel from your pre-workout meal, then it breaks down glycogen stored in muscles. Your post-gym workout snack MUST include protein in order to repair and rebuild your muscle, which will ultimately increase muscle strength. Within a few hours of working out, muscle protein drops and muscles begin to break down. However, within a 45-minute window, your body is the most responsive with absorbing carbohydrates and protein….

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Are smoothies better than juices?

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What do you like better smoothies or juices? what’s the difference ? and Why I think smoothies are a better option when it comes to promoting overall general health. When you blend something, although the food gets pulverised, you still end up consuming the food in its entirety. So, if you blend up a pear and a cup of spinach, your body digests an entire pear and a whole cup of spinach. When you juice something, on the other hand, the fibrous portion of the fruit or vegetable is removed. And, what you’re left with are the micronutrients (and the sugars), in a…

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Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Are you eating enough protein to build muscle?

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When it comes to building muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is really important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Your muscles are made up of over 25% protein along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of…

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Drinking Golden Milk Every Day Could Keep the Doctor Away

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Golden Milk is an ancient Ayurvedic drink made using turmeric and milk – and it’s one of the best ways I know to incorporate turmeric into one’s daily diet. Turmeric is known to have so many health benefits due to curcumin, a powerful polyphenol antioxidant that also gives turmeric its beautiful golden colour. Drinking it just before bed is a wonderful way to relax and helps boost the immune system while sleeping or you may prefer to enjoy it first thing in the morning or even drink it in place of coffee. SO why is it so good for us?…

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Temptation at the Weekends

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There’s less structure and more temptation at the weekends to undo all the good eating of the past week, so instead of the crisps and chips, or chocolate bars, why not tuck into a delicious healthy snack, where you can avoid that blood sugar dip and tide yourself over until dinner. … These fill-you-up snacks are a delicious guilt-free treat and under 200 calories. NUTS like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet. They pack about 6 grams of protein per 2-ounce serving. PUMPKIN SEEDS are a great…

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This lad is an absolute legend

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This lad is an absolute legend, Well done @joetobin1 on receiving the Child of Courage Award in South Wales, Josep of Cwmavon, Port Talbot suffers from Cystic Fibrosis, but this doesn’t stop the lad from a living life to the full. He is truly an inspiration to all as he participates fully in sports like boxing and running and doesn’t let his condition stop him. We could all take a leaf from his Josephs book with regards to his amazing outlook and attitude to life. ‪#‎TeamMGM‬ ‪#‎inspiration‬ ‪#‎winner‬#champion ‪#‎hero‬‪#‎picoftheday‬ ‪#‎photo‬#amazing ‪#‎childofcourage‬ ‪#‎award‬#bravery‪#‎motivational‬ ‪#‎porttalbot‬ ‪#‎wales‬#welshpride ‪#‎boxing‬‪#‎running‬#cysticfibrosis ‪#‎neverquit‬ ‪#‎truegrit‬#courage ‪#‎Strength‬‪#‎josephtobin‬#southwales ‪#‎proudwelsh‬

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Spinach

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Everyone should eat plenty of leafy greens but spinach is one of the world’s healthiest foods and one of my favourites, Spinach is a nutritional powerhouse and is incredibly alkaline. It’s available all year round but is in season during the spring (March – June), it’s easy to buy, easy to use in recipes and salads and is delicious. Spinach has remarkable abilities to restore energy, increase vitality and improve the quality of the blood because it is rich in chlorophyll, (a potent alkaliser and blood builder) It’s super high in vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin c…

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