👉🏽 HERE YOU HAVE IT: Homemade Cinnamon Banana Bread! 🍌 Did you think you had to give up your family favourites during the festive season? 🎄THINK AGAIN! Dieting shouldn’t mean excluding your favourite foods, it’s about making them work for YOU which is exactly what’s been done here! A few ingredient swaps later and this banana bread is higher in fibre and fibre without jeopardising the taste! 🤩
Enjoy this for breakfast, as a snack or for dessert 🍨 RECIPE ‼️ Makes 10 Slices
2.5 cups wholemeal flour (sifted), 1 tsp bicarb soda, 4 tsp baking powder, 4 ripe bananas (mashed), 2 tbsp sugar free maple syrup/honey, 2 tbsp olive oil, 3 eggs, 100g @yoproau Plain Greek Yoghurt, 40mL @sogoodau unsweetened almond milk, 1 tsp vanilla extract, 2 tsp cinnamon or to taste
1. Preheat oven to 180 degrees fab forced and like a medium baking tin with baking paper.
2. Combine the flour, baking powder and bicarb soda in a large bowl and stir until well combined.
3. Add the remaining ingredients into the bowl and stir until the mixture resembles a cake mix.
4. Pour the mixture evenly into the prepared tin and top with cinnamon. Bake for 30-40 minutes until cooked through and golden-brown.
5. Allow to cool and enjoy!! Macros per slice: 192 calories, 30g CHO, 6g Prt, 5g Fat, 4g Fibre ✅
For more macro-Friendly favourites, check out @equalution and see how we do all things by our 80/20 rule. 80% nutritious whole foods, 20% soul foods! Don’t forget to use JEN20 when you gift yourself a christmas treat by signing up and joining the family!
DEADLIFT GUIDE by @myo_kinetics -
The deadlift has many variations which target muscles to a different extent making it a very versatile exercise to add to your routine. The deadlift variations mostly vary on how much quads, glutes and hamstrings they will activate based on the weight placement. the hex bar deadlift will be the most balanced between quad and glute, the sumo deadlift will be slightly more quad relative to the standard deadlift. Lastly the rdl based exercises will be mostly hamstring and glute.
Another place where the deadlift will vary is pressure on the spine and how much the erector muscles work. This will vary based on the hinge angle of the exercise and the weight capacity the exercise allows for. More upright deadlifts like the Sumo and hex bar deadlifts will create less press on the back and may be useful for individuals who have pain in the low back. While conventional and RDL place a great deal of torque on the back and may not be the best, however they can be useful to those who have knee pain. The single leg RDL can work both ways as its usually done with lighter weight and is a great motor control exercise as well.
When programing these exercises into your routine its important to have an equal distribution of volume for the posterior and anterior. So, during your routine the hamstring and glutes should get trained roughly the same as the quads. One thing to pay attention to is for exercises that target the hamstring which are often undertrained. Note that the scale above is not exact and is mostly a general guide to what muscles the exercise activates relative to others.
#buildmuscle#deadlifting#muscleman#kruckifitness#liftweights#strength#strengthtraining#flexibledieting#iifym#musclegain#bodybuildinglifestyle#caloriecounting#fatloss#workouts#workoutroutine#armday#armworkout#pecs#weightlosstips#weightlossjourney#weightlossgoals#dietstartsmonday#dietfood#lowerbodyworkout#proteine#gains 💪 #gainmuscle
HEALTHY PEANUT SATAY SAUCE 🥜
Satay is one of my favsss, the flavour, the texture, ooft it’s just so damn good 🤤 I can enjoy it whenever I want with this healthy version that’s super simple, gut friendly, and just as delicious!
- 2 tbs @byronbaypeanutbutter peanut butter
- 2 tbs coconut aminos/tamari/soy sauce
- 1 tbs honey/rice malt syrup
- 1 tsp minced ginger
- 1/4 tsp chilli powder
- water for desired consistency (I used 2 tbs)
- feel free to add some garlic for extra flavour!
1. Simply add all ingredients together in a bowl and mix until combined.
2. Enjoy with chicken, tofu, or simply as a salad dressing!
Enjoy xx (serves 2-4)
Workout__important Tag someone 👇🏼 to try this with!
I often get asked how I accumulate so many sets (30-50+) in my workouts in such a short amount of time (60mins) so today I want to talk about a technique I like to use called German Volume Training(GVT) or the 10 sets method which has been used for decades by weightlifters in order to increase muscle mass FAST. How is it done?
1. Perform 10sets of a single compound exercise striving to achieve 10r/set.
2. You only increase the weight once all 10sets are completed with the predetermined starting weight ie. the load used is submaximal thus you shouldn’t be trying to reach failure on all sets, only the last 3-4 should be overly taxing.
3. You then alternate this exercise with another compound exercise eg. Flat & incline bench
4. Once finished, supplement the 2 compounds with one additional exercise each performed with regular set ranges (3-4)
The main mechanism behind its effectiveness is that the extreme volumes involved supposedly target a specific group of motor units and stress the body to such a degree which results in rapid hypertrophy. However, while it will definitely add muscle to your frame, recent research has shown that GVT may not actually be any better than traditional training and that to maximize hypertrophy, 4-6 sets per exercise seems best as it appears that gains begin to plateau beyond this set range and may even regress due to overtraining (Amirthalingam et al 2017). So why do it?
If you like a challenge, want to mix up your training and/or have very little time available to train and need to accumulate as much volume as possible however, due to the physical and mental challenges of the GVT, before you try it, I HIGHLY advise that you “accumulate” at least 1yr of conventional training ie. it’s not for noobs. Also, when/if you do then chose to try it, only do so for short periods (1month or 1-2x/yr) as it will significantly pound you into the ground & event