Author: Coach Lacey

Chickpea & Bulgur Wheat Salad (Vegan)

 

A bowl of food on a table Description automatically generated

Nutrition Facts (for 1 serving)
Calories 541 kCal
Protein 18 g
Fats 27 g
Carbohydrates 54 g

Ingredients:

  • 3 cups boiled chickpea
  • 1 ½ cup boiled wheat
  • 1 handful of fresh mint, roughly chopped
  • 1 bunch fresh parsley, roughly chopped
  • 1 small red onion, sliced
  • 2 medium-sized cucumber, diced
  • ½ cup almond, roughly chopped
  • 4 tbsp olive oil
  • 2 tbsp tahini
  • 1 tbsp honey
  • 1 lemon juice, freshly squeezed
  • ¼ tsp salt
  • ¼ tsp black pepper

Serving: 4

Instructions:

  1. Combine the olive oil, lemon juice, tahini, honey, salt, and pepper in a jar. Close the jar with a lid and shake it until you get a homogenous dressing.
  2. Add boiled chickpea and wheat, chopped mint and parsley, diced cucumber, and chopped almonds to the large bowl and gently mix them.
  3. Drizzle the dressing and mix it just before serving.

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Why Compound Movements Should Be At The Foundation of All Of Your Training

If you are setting out on your strength-building journey, you have probably started hearing the term “compound exercises” every so often in the gym or when chatting with your friends.

Often it is mentioned in the context of something you should try in the gym, but without much information on what exactly a compound movement is, it is almost impossible to add them to your training program!

This article is here to help. Here, we will focus on compound movements in much greater detail, explaining what they are, what benefits they can bring to your training and some examples of compound movements that you can use.

So, let’s dive straight in and take your training to the next level.

What are Compound Movements?

Simply put, compound movements are exercises that require multiple muscles and multiple joins to go to work at the same time.

A great example of this is the overhead press, where you stand in one position and push weights straight above you from your shoulder until your arms are locked out. As you start to lift and then lower the weight, your shoulder and elbow joints move significantly, making it a perfect example of a multi-joint compound exercise.

Then take another example, this time from an isolated movement such as a lateral raise. To complete a lateral raise, you hold two dumbbells down by your sides with your palms facing inwards before raising them to your sides with straight arms. Primarily, the movement occurs at the shoulder joint, with your elbow joint not moving. Therefore it is a single-joint, isolation exercise.

What are the Benefits of Compound Exercises?

Compound exercises work more muscle.

Compound exercises have been scientifically proven to work more muscle than isolated exercises. That’s not to say that isolated exercises do not have a place in your workout, but compound movements should be the focal point of your strength sessions.

For example, the barbell bench press works much more muscle than dumbbell chest flyes do, but for a chest-based strength program, combining the two is a lethal combination. That is sure to bring you great results.

Compound exercises are more useful.

When you think about it, muscles rarely work in isolation in real-world scenarios. So training each muscle to work together is the best way to develop functional strength.

Functional strength exercises build strength that is transferable into real-world scenarios and help you with everyday movements.

For example, a back squat is a similar movement to standing up from a seated position, but a leg extension machine isn’t similar to any real-world examples.

Each of these exercises builds leg muscle, but compound exercises have more value in real-world activities.

Compound exercises burn more calories.

Due to the fact that compound movements engage more muscle than isolation exercises do, compound movements also lead to more calories burned. Because of this, a routine that involves deadlifts, pull-ups, lunges, and push-ups will likely burn more calories than a routine that includes hamstring curls, leg extensions, straight arm rows, and chest flyes.

Compound exercises make you stronger.

Compound exercises engage many more muscles than isolated exercises, which allows you to move heavier loads. Because of this, you generate more mechanical tension, a vital aspect of the growth stimulus. Compound movements create more micro-damage to the muscles, which then repair stronger and bigger than before.

Best Compound Exercises

If you aren’t currently suffering from any movement restrictions or major injuries, compound movements should be the basis of all of your strength training. Here is a list of some of the key compound movements that you can add to your program to help improve muscle growth.

Bench press

Start by lying flat on a bench underneath an Olympic barbell. The barbell should be placed in the rack at about four-fifths of your arm length so it is easy to pull out to complete a set.

Pull the barbell out from the rack so that it is aligned directly above your chest and your wrists are not too bent back.

Make sure your feet remain flat on the floor, engage your core and tense your glutes before lowering the barbell until it reaches your chest.

From then, push the weights back up to the starting position. Make sure you don’t bounce the barbell off your chest. Not only will it help you push the weight back up and not work your muscles, but it will also hurt!

Pull-Ups

Start by grabbing a pull-up bar with both hands over the top of the bar, slightly wider than shoulder-width apart. Make sure you are hanging with straight arms, with all your weight off the ground and your ankles crossed behind you.

Without any kind of kip or swing, squeeze your shoulders together and pull your chest towards the bar. If you can, pull yourself all the way up so that your chin is above the bar.

Deadlift

Grab yourself a barbell and place plates on either side, choosing a weight that challenges you, but does not impact your form. Place both hands on the barbell and bend your knees. The barbell should be a couple of centimeters away from your shin, and your arms should be straight and touching the outside of your knees.

Keeping your chest up, your back flat, and your core engaged, pull the bar up until you are standing tall, with your shoulders back and down.

Repeat the same process when putting the bar back down, being mindful not to go down too quickly or let your back round.

Tricep Dips

Find yourself a dip station, then grab both handles and pull yourself into the starting position. Either use a stop or jump to help make it easier to get into position.

Your arms should be straight, and you should have a flat back, with your feet off the floor and your chest upright.

From here, keep your arms close to your side, and bend your elbows all the way until your upper arms are in line with the floor.

 Overhead Press

Start by setting up your feet hip-width apart, stationed within a squat rack, with the Olympic bar set up at your shoulder height. Place your hands on the bar just wider than shoulder-width, with the majority of the weight of the bar on the palm of your hands.

Pull the bar away from the rack in this position, keep your core engaged and your back flat, and press the barbell directly over your head until your arms are straight and the bar is stacked above your shoulders.

Loaded Carry

Stand with two heavy dumbbells in each hand, down by your sides, ensuring your palms are facing inwards. Tense your core as if you are ready for impact, tense your glutes, and pull your shoulders back and down.

Walk for 20 to 30 meters before carefully placing the weights down. Be sure not to drop the dumbbells as they may rebound and cause you an injury. Be sure to bend your knees and keep your back flat as you place the weights down.

If you want to mix up your loaded carries, you could try a suitcase carry, where you perform the same exercise but with only one dumbbell in one hand—swap hands for each set.

Or you could try overhead carries, where the two dumbbells are in your hands overhead with straight arms. For this movement, it is essential to make sure your core remains engaged, and your back stays flat. Maintain that position as you walk.

Lunges

Start standing with a pair of dumbbells in your hands, palms facing in, arms down by your side. Check that your feet are hip-width apart, and keep your chest up.

Ensure your back is flat and your core is engaged before taking a big step forward, bending your front leg until your back knee lightly touches the floor.

Push off and bring your back leg next to your front leg before continuing the same process with the alternate leg.

Press Up

To start, set yourself on all fours, with your body straight, feet together, and hands in line with your shoulders placed slightly wider. Tense your glutes and core muscles to set your body in a solid starting position.

Begin lowering your body to the floor until your chest is almost touching. Make sure that your elbows are tucked in close to your body, and your head stays in line with your spine.

Pause, check that your positioning is correct, and then push your body back up to the starting position.

If you are struggling to complete repetitions like this, then you can try doing press-ups on your knees or with your hands placed on a box. The higher the box, the easier the press up, as less of your body weight is getting placed on your hands.

To make press-ups more difficult, try placing a weight on your back or challenge yourself with some clap press-ups.

Bent-Over Row

Stand over a barbell placed on the floor, with your feet hip-width apart, toes pointing forwards. Bend down to pick up the barbell, keeping your back flat and bending your knees. Keep your shoulders braced as you pick up the weight.

From there, brace your core, hinge your body at the waist, pushing your hips back. Bend your knees and lower your torso to the point that you are almost parallel to the floor.

Without your torso moving and keeping your elbows tucked in, row the barbell up to your belly button, squeezing your shoulder blades together.

Back Squat

Start by identifying a squat rack with an Olympic bar. Step underneath the bar so that it rests on the top of your back, with your hands holding the bar slightly wider than your stance. Your feet should be shoulder-width apart, with your toes pointing forwards and your elbows pointing down towards the ground.

Next, ensure your chest remains up, your core is engaged, and your back is flat, push your hips backward, bending your knees. Lower your body until your thighs are parallel to the floor. If you cannot reach this position without bringing your heels off the floor, then only go as far down as you can before this occurs.

Pause at the bottom, check your position, and then push your body up to the starting position.

Compound Movements: Summary and Key Takeaways

Now you have all the information you need to include compound movements in your training program. As we have touched on, adding compound movements to your strength work is essential if you want to see significant progress in your training.

Next time you head to the gym to complete an upper body workout, be sure to focus your training around a couple of key compound movements, along with a few additional supporting isolation movements.

Before you know it, with the right training routine and a healthy diet, you will start to see some big improvements in your strength.

As with any workout, always be sure to leave adequate time at the start and the end of your sessions to stretch and warm up or warm down to ensure you prevent injuries wherever possible.

The last thing you want to do is plan a perfect program focused on compound movements, only to injure yourself on day one!

Is Plant-Based Eating Healthy?

It’s a debate as old as veganism itself: is plant-based eating healthy?

Some argue that vegan diets lack essential nutrients, while others point to the health benefits of cutting out animal products.

So what’s the truth? There’s no simple answer, as veganism is a lifestyle rather than a diet.

In this article, we’ll give you our take on the matter and discuss some crucial points to consider, in case you’re someone who’s considering the vegan approach.

Let’s learn!

What Is Plant-Based Eating?

So what does plant-based eating actually entail? To put it simply, plant-based eating is a diet that focuses on consuming whole, unprocessed plants.

This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Now, you might be thinking “wait a second, doesn’t that just mean veganism?”

Well, not necessarily.

While veganism is a type of plant-based diet (one that excludes all animal products), there are many other plant-based diets out there that allow for some (though little) animal products.

For example, pescatarians eat fish and seafood in addition to plants, while flexitarians (flexible vegetarians) occasionally include meat and dairy in their otherwise plant-heavy diets.

Certainly, though, the plant-based lifestyle has its pros and cons, so let’s have a look at those.

Pros

There’s been a recent surge of interest in plant-based diets and for good reason.

With all of the delicious options now available, it’s easy to see why more and more people are making the switch.

However, there’s one key advantage that often gets overlooked: the ability to choose whether or not to consume animal products.

For some people, this is simply a matter of preference.

They may prefer the taste of plant-based foods, or they may want to reduce their impact on the environment.

Others may have ethical concerns about consuming animal products.

Whatever the reason, the plant-based diet provides a unique level of flexibility that is the plant-based equivalent of your normal “Flexible dieting” approach.

Dr. Christine Kirlew, a renowned food scientist and nutrition expert, explains plant-based eating quite simply:

“With a plant-based diet, it’s up to you whether or not to consume animal products, and the balance is mostly in favor of foods that come from plant sources”

Cons

It’s no secret that protein is an essential nutrient for human health. It plays a role in everything from muscle growth to immune function, and it can be found in a variety of food groups.

However, not all protein is created equal.

Animal foods, such as meat, milk, and eggs, tend to have the highest quality protein, while plant-based foods generally have lower levels of this important nutrient.

This is one of the biggest disadvantages of plant-based diets.

Not only do they limit the amount of animal protein that people can consume, but they also don’t provide the same quality of protein that animal foods do.

As a result, people who follow a plant-based diet may need to supplement their diet with other sources of protein, such as soy or whey powder.

What Is “Healthy Eating,” Even?

What is healthy eating? Some might say it’s about loading up on kale and quinoa, while others might argue that it’s all about balance.

But the truth is, healthy eating is about providing the body with the essential nutrients that it can’t produce on its own, from quality sources.

This means eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

It also means choosing foods that are minimally processed and free from harmful additives.

By following these simple guidelines, you can make sure that your body is getting the nutrients it needs to function at its best.

Is the plant-based diet the most optimal way to do this? Well, likely not. But if in your experience it’s an approach that seems easy and you can stick to it in the long term, then go for it!

And again, if that is the case, make sure to include a variety of different plant foods, because variety is key with this approach to nutrition!

Final Thoughts

So, what do you think? Are plant-based diets healthy?

There’s a lot of information out there and it can be hard to know who or what to believe.

But one thing is for sure – we all need to find the approach we can stick to in the long term.

This is what truly yields good results, both for our fitness, health, and overall quality of life.

What’s your favorite plant-based dish? Comment below!

5 Surprising Facts About Sleep

Sleep: we all do it, and we all love it. But there’s a lot about sleep that we don’t know.

From its effects on our health to the role it plays in our dreams, sleep is a fascinating subject.

Here are five surprising facts about sleep that will leave you wondering why you didn’t learn this stuff in school.

#1 A Third Of Our Lives Goes To Sleep!

Most people are aware that they don’t sleep as much as they should.

What they may not realize, though, is that poor sleep habits can cost them a lot of time, regardless of whether they’re over or undersleeping.

Optimizing your sleeping habits is important for two reasons.

First, it can help you to wake up feeling rested and refreshed, meaning that doing certain things will take you less time.

Oppositely, when you don’t get enough sleep, your body feels fatigued and your mind is foggy.

This can lead to excessive daytime napping, which can eat into your productivity and cost you time.

In the best-case scenario, you’d sleep about 6-8 hours, meaning that 25-30% of your life, you will spend asleep!

#2 Sleep Is Essential For Good Health

When we think of recovery, we often think of massages, good nutrition, and meditation.

However, our bodies recover in many ways and one of the most important is during sleep.

Sleep is essential for good health because that’s the state during which the body is in its deepest recovery.

When we are asleep, our bodies repair damaged cells, replenish energy stores, and release hormones that help to promote growth and development.

In addition, sleep helps to improve mood, memory, and cognitive function.

As you can see, there are many reasons why sleep is essential for good health, and the best part is… We don’t entirely understand sleep, yet!

#3 Sleep Has Different Stages

Getting a good night’s sleep is essential for both physical and mental health, but many people don’t realize that sleep is not a single, continuous state.

In fact, sleep is made up of different stages that cycle throughout the night. The first stage of sleep is called N1, or non-REM sleep.

This stage is light sleep from which a person can be easily awakened.

N2 is the second stage of sleep (also non-rem), and it is characterized by deeper relaxation and occasional bursts of brain activity called sleep spindles.

The third stage of sleep, known as N3 or slow-wave sleep, is thought to be the deepest and most restorative stage of sleep.

During this stage, the brain produces slow Delta waves and is less responsive to external stimuli.

Finally, REM (rapid eye movement) sleep is the dreaming stage of sleep during which our eyes rapidly move back and forth.

This stage is critical for learning and memory consolidation, emotional processing and healthy brain development.

#4 Some People Dream In Black & White

Some people dream in black and white. Most of the time.

Dreams are strange things, anyway – a jumble of images, feelings, and memories that seem to make no sense at all.

But dreaming in black and white is even stranger. It’s like watching an old movie, or looking at a photograph from a long time ago.

Everything is in shades of gray, without any color at all. People who dream in black and white say that it’s just as vivid as dreaming in color.

They can see all the details, and it feels just as real as any other dream. But there’s something about it that feels different, too.

It’s like looking at the world through a different lens. Maybe it’s because black and white dreams are more like memories than regular dreams.

Or maybe it’s because they’re so rare. Either way, dreaming in black and white is a fascinating phenomenon!

#5 You Can Control Your Dreams

Dreams. Everybody has them. Every night, we journey into the land of slumber, and our mind conjures up all sorts of strange and wonderful things.

But what if you could learn to control your dreams? Lucid dreaming is a technique that allows you to do just that.

With practice, you can learn to become aware that you are dreaming, and then take control of the dreamscape.

Want to fly like Superman? No problem. Feel like having a chat with specific people from your past, present, or future? Easy peasy.

Lucid dreaming takes time to learn but it is a skill that can be mastered by anyone with a bit of patience and practice.

So why not give it a try? Who knows what sort of adventures await you in the land of dreams?

Final Thoughts

Sleep is a crucial part of our lives, and yet it remains shrouded in mystery.

We’re still learning new things about sleep all the time, and we hope you found these five facts as fascinating as we did.

What do you think is the most surprising thing about sleep? Let us know in the comments!

Why Do We Want To Be Fit?

What is it that drives us to seek fitness? Is it the way we look and feel after a workout, radiating with energy and an inner glow?

Is it the sense of accomplishment we feel when we finally master that new move or achieve our goals?

Or is it something deeper – a connection to our authentic selves, forged through movement and breath?

Whatever the reason, one thing is clear – being fit matters. And why wouldn’t it?

After all, when we’re fit, everything just seems to fall into place.

Life feels good on every level.

So let’s explore what fitness means to us – and how we can make it a lifelong habit.

External Validation

Some people go to the gym for the sake of being externally validated. They want to feel like people are noticing their progress and that they’re becoming someone that is more physically appealing.

And well, while that shouldn’t be the main reason to take care of yourself, it is in fact important for people for a number of reasons.

First, it can help people feel good about themselves.

When people receive compliments or other forms of positive feedback from others, it can boost their self-esteem and make them feel better about themselves.

Second, external validation can help people feel like they belong. (this is the third primal human need, after survival and safety!)

When people feel like they belong to a group or community, it can make them feel more connected and engaged.

Lastly, external validation can help people make better decisions.

When people receive input from others, it can help them to better understand their options and make more informed decisions.

Ultimately, to say it shortly – external validation is important for people because it can help them feel good about themselves, belong to a group or community, and make better decisions.

Self-Confidence

Some people go to the gym to train in order to have more self-confidence. They feel that if they can accomplish something physically, then they can transfer that success to other areas of their life.

They see the gym as a place where they can test their limits and boundaries and push themselves further than they thought possible.

This type of training builds mental toughness and grit, qualities that are essential for success in any area of life.

For these people, the gym is not just a place to get physical exercise, but it is also a place to build confidence and develop a positive outlook on life.

And frankly… NOTHING can give the same confidence, as a strong, aesthetic physique.

Imagine this – you come home after a long day. Throughout the day, you’ve done a lot.

Each and every part of your body is filled with blood and you’re energized.

You take your clothes off before going to bed and you look into the mirror, seeing that you are looking better by the day.

… This is the ultimate form of self-confidence – when you’re naked and have nothing on you.

No fancy watches. No nice clothes. No expensive cars.

Just you and your body.

 

But Mostly… Procreation.

Now, last but not least, we just HAVE to mention how things work in the brain.

The brain is constantly making judgments about the people we see around us, and one of the things it takes into account is physical fitness.

From an evolutionary standpoint, it makes sense that the brain would be wired to prefer mates who are physically fit and able to produce healthy offspring.

After all, good genes are essential for survival, and a fit body is a sign of good genes.

Of course, not everyone is attracted to the same type of body, but the general preference for fitness is hardwired into our brains.

Perhaps, this is why each and every one of us subconsciously leans toward fitness… Because ultimately, we’re made up of trillions of cells, all working towards a common goal – procreation.

So, listen up… next time you see someone with a great body, remember that it’s not just you – your brain is recognizing a prime mate!

Final Thoughts

People want to be fit for a variety of reasons. Some people want to feel better about themselves, others want to set an example for their children, and still, others want to improve their health.

No matter what the reason, there are countless benefits to being fit that can help improve our lives in many ways.

Stick to your fitness habits and bring good health and a good shape in your later years!

Nutrition For Fitness-What Truly Matters

We all know that nutrition is important for fitness – but what, specifically, matters when it comes to eating right?

Many people make the mistake of thinking that they need to severely restrict their food intake in order to see results.

In reality, though, proper nutrition is vastly different from what we perceive it to be.

In this blog post, we’ll explore some of the most important aspects of nutrition and discuss how you can ensure that you’re doing your best.

So read on – your goals may depend on it!

Meeting Your Needs

Most people think of fitness nutrition as a list of do’s and don’ts – eat this, but not that. And while it’s true that there are certain foods that will help you reach your fitness goals faster, the reality is that fitness nutrition is mostly about meeting your daily needs.

This means, ensuring that your body gets enough calories and macronutrients, from quality sources.

Sure, you can (and should) eat more of certain foods and less of others, but as long as you’re getting the right amount of nutrients, you’re on the right track.

So don’t stress about following some restrictive diet – just focus on making sure you’re getting enough nutrients from quality sources.

Now let’s talk about each nutrient individually.

Protein

Ever tried lifting weights consistently without protein in your diet? It’s pretty daunting, right?

The average person needs around 0.35 grams per pound of body weight, which means a 180-pound man would need around 65 grams of protein a day… And that’s just to maintain okay bodily functions!

But when you’re working out, you need even more – up to 2.5 times the amount, in fact.

That’s because exercise causes tiny tears in your muscle fibers, and protein is essential for repairing those tears and helping your muscles (and all other systems involved) rebuild themselves and get stronger than before.

Good sources of protein include lean meats, chicken, fish, eggs, dairy, beans, soy products, and nuts.

So if you want to make the most of your workout routine, be sure to get 0.8-1g of protein per lb of bodyweight!

This is the key to recovery.

Fats

Dietary fats are an essential component of human nutrition, yet the public perception of fats has been highly negative in recent years.

This is largely due to the fact that fats are associated with a range of health problems, including obesity and heart disease.

However, it is important to remember that not all fats are created equal.

Some fats, such as trans fats and other highly-processed fats, can indeed be harmful to your health.

However, other types of fat, such as unsaturated fats and omega-3 fatty acids, are actually beneficial for your health.

In fact, poor dietary fat intake has been linked to lower testosterone levels in men, hinting that quality dietary fat is an important aspect of hormonal health.

The recommended daily fat intake forms at around 0.35-0.45g per lb of bodyweight, from quality sources, such as grass-fed animal products, olives/olive oil, avocados, nuts, and fatty fish.

… And Some Carbs!

There’s been a lot of talk lately about the so-called “evil” carbohydrates. Low-carb diets are all the rage, and carbs have been demonized by many as nothing but empty calories that will sabotage your weight loss efforts.

However, the truth is that carbs play an important role in sports performance, and cutting them out entirely is not necessary (or even advisable).

In fact, research has shown that consuming carbs can actually improve performance.

When carb-rich foods are consumed, they are broken down into glucose and stored in the muscles in the form of glycogen.

During high-intensity exercise, glycogen is used for energy, and having adequate stores can help to prolong exercise duration, delay fatigue, and increase overall output.

This is why, after securing quality protein and fats, you should also consider adding some quality carbohydrates, such as potatoes, rice, sweet potatoes, fruits, honey, and starchy vegetables.

Adherence

Why do people find it so hard to follow a nutrition plan? After all, it’s not like we’re trying to climb Mount Everest.

All we have to do is eat healthy foods and avoid junk food. But for some reason, this simple task seems to be beyond the abilities of many people.

There are a number of possible explanations. Maybe we’re just too lazy. Maybe we just can’t resist the lure of unhealthy foods.

Or maybe, we’re just bad at planning and budgeting.

Whatever the reason, the fact remains that adherence to a nutrition plan is the most important aspect, because you have to be able to stick to it in the long term.

And if you can’t stick to it, then all of your efforts will have been for nothing.

Experiment and see what offers the least resistance – this is what you will be able to stick to in the long term.

Because after all, it’s not a ‘diet’ with a start and end date.

It’s a habit you have to cultivate.

Consistency & Discipline

There are no two ways about it – if you want to see results from your training and nutrition efforts, you need to be consistent.

That means showing up for workouts day after day and making smart food choices most of the time. But why is consistency so important?

Well, for one thing, it takes time for changes to occur in the body.

If you only work out sporadically or eat well sometimes but not others, it’s going to be tough to make progress.

In order to see results, you need to give your body a chance to adapt to the new stimulus (exercise) and the new nutrients (healthy food).

And that takes time.

Additionally, consistency builds discipline.

The more consistently you show up for workouts and eat well, the easier it becomes.

Soon, it will become second nature.

If you’re looking to make tangible changes in your body, remember that consistency and discipline are key.

Final Words

So, what truly matters when it comes to nutrition for fitness?

It’s about providing your body with the right nutrients so that you can perform at your best, physically and mentally.

By eating a variety of nutrient-rich foods, you’ll be able to support both your physical and mental health.

And so… are you ready to start fueling your fitness journey with the right foods?