Asparagus, Tenderstem Broccoli & Bacon Salad

Asparagus, Tenderstem Broccoli & Bacon Salad

Here is a quick and easy salad recipe from Immortal Kitchen. Asparagus and bacon go very well together – the flavors are very complimentary of each other! I tried this myself and was able to make it in 10 minutes. Boni has also made a delicious, healthy dressing to go with the salad. Go here for the recipe: http://immortal-training.com/honey-mustard-dressing/

INGREDIENTS (serves 1-2 people)
3-5 asparagus tips
3-5 tenderstem broccolis
1/2 head of iceberg lettuce
200g of lambs lettuce
Bacon lardons
Coconut oil
Salt to taste
Pepper to taste

 

 

Plyometric Single Leg Split Squat

Plyometric Single Leg Split Squat

For an extensive understanding of muscle fiber activation go here: https://www.ncbi.nlm.nih.gov/m/pubmed/21912291/

Sprinters, wrestlers, high jumpers, footballers, football players, basketball players, martial artists, rugby players… hit this up! You can increase leg power quickly with this exercise.

To add to the key points…

It is important to recognise when you are losing power during each set. You don’t want to push yourself to extreme fatigue. If you do you will be defeating the purpose. Staying in the anaerobic system, so that you are only recruiting fast-twitch muscle fibres is a must!

To effectively work this into a routine, save it for the very end and never do more than 8 reps (as for any power exercise). Using extra resistance isn’t necessary, but if you do, use very little, and make sure that you don’t hit muscle failure!

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Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Serotonin and Bodyfat/Weight Management

Serotonin and Bodyfat/Weight Management

For extensive research about serotonin check out this article: http://m.jn.nutrition.org/content/142/12/2231S.full

Serotonin

We all know serotonin as the happy hormone in the brain, but not many know how it can effect us as far as our physiques are concerned.

Low levels of serotonin can result in the following symptoms:

– craving fatty foods, especially fried, and stodgy carbs such as chips, crisps and potatoes
– feeling anxious and/or worried
– depression
– lack of motivation
– struggling to get out of bed once awake
– pain sensitivity
– aggression

After looking at the symptoms, it is easy to understand how serotonin deficiency can effect your lifestyle in a way that will thwart your performance on more levels than just the gym alone.

Fixing the problem is down to nutrition (as always lol). There is an amino acid called l-tryptophan that is responsible for synthesising serotonin. Food sources are highly unreliable nowadays, so supplements are definitely your best option. Go with 1g of pure tryptophan before bed and the problems should cease. If you chose to go with food sources, good luck, and be sure to eat plenty of red meat, fish, poultry, sunflower seeds, almonds, pumpkin seeds, dried dates, and spirulina.

For extensive research about serotonin and tryptophan you can check out this article:

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