Five Fire Friday 🔥🔥🔥🔥🔥 #FFF 1

Five Fire Friday 🔥🔥🔥🔥🔥 #FFF 1

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We’ll be dropping fresh content straight to your inbox every Friday with the latest trends in fitness, nutrition, health, and great recipes.

 

Fitness

Virtual Reality Fitness

At this point, everyone and their dog will have heard about Virtual Reality and it’s potential. “VR grew 30% year on year in 2018” (Source) which massively exceeded expectations. What’s also growing is the applications it has for the fitness industry. Whilst you might not cancel your PureGym membership and grab a VR headset right away, it can be a great way to break the monotony of exercise by strapping on a headset and working out in a completely different dimension. Couple this with the low cost and easily accessible fitness trackers, this could pan out for an interesting future.

Black Box VR offer this experience in their boutique gyms.

Fitness

The Value of Grip Strength

Strength training is without a doubt one of the best forms of exercise to add into our workout routines, and often neglected. Strength training has proven to improve the quality of life in the elderly, improve sleep and brain function, and also help to control type 2 diabetes (Related article). Did you know we have 35 muscles responsible for moving our hand and forearm? When gripping a bar or an object it is these muscles that contract antagonistically to stabilize and control the load. The value of grip strength pertains to more than just gains, it has shown to be a robust indicator of cardiovascular risk (Source).

We have covered everything about grip strength, its impact on your health, and how to improve it here:(Related article).

Nutrition

How To Cook With Sugar Alternatives

In a sugar conscious world, we’re always looking for alternatives to avoid that nasty sugar crash, unnecessary calories, and impact on our long term health. With the number of sugar alternatives on the shelf today, it’s easy to have ‘analysis paralysis’ trying to decipher the best option. Here are a few of your best options and why.

Honey - Thick, delicious, and golden. Natural honey has powerful benefits including being a “very potent broad-spectrum antibiotic” (Source), and helping with the digestibility of starchy and sugary carbs (Source), but is also a great pre-workout food to fuel your body with instant energy.

dark honey with honeycomb spread on white table with honey stick

Agave - Slightly less viscous than honey, but much sweeter. Agave is a syrup found inside the blue agave plant. Although agave has a third of the glycemic index (GI) of honey, meaning it doesn’t raise blood glucose level as much, it should be consumed with discretion as it is high in fructose which has been linked to some health problems (Source).

Coconut Sugar - With the familiar look of brown sugar, coconut sugar is made from the sap of the coconut tree and contains some amount of the minerals iron, zinc, calcium, and potassium. It also contains a fiber called ‘inulin’ which slows the glucose absorption process and is why it has a lower GI than white sugar (Source).

Health

30 Minute Morning Walk for Creativity

Finding a manageable and productive morning routine to boost productivity and creativity can be very difficult. Tiredness can hit you hard and there’s nothing more powerful than an extra 15 minutes in bed. Waking up and taking a brisk 30-minute walk has proven to have many benefits, one of which is increased focus and clarity throughout the day (Source). Not only that, but it can help with problem-solving and creativity especially if you walk outdoors. Our guinea pig and regular Fitness to Diet writer, Laura Oswald, tried this for 2 weeks and felt “noticeable clarity and ability to break through writer’s block after a few days”.

Why not give it a go?

Recipe

Banana Brownie Protein Shake

Two of the most delectable foods mixed into one ice-cold high-protein beverage. What could be better?

  • ½ banana (frozen)

  • 2 tbsp. Greek yogurt

  • 1 scoop Chocolate protein powder

  • 15g cocoa powder

  • 150ml of almond milk

  • Handful of ice

Blend all those bad boys up together, serve with gratitude.🍌🥛🍫

banana brownie chocolate shake protein on a wooden chopping board
 
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