Start Meal Prepping To Avoid Bad Eating

To start meal prepping requires a little more time and effort that that can bring you a plethora of benefits as it prevents you from leaving your diet to chance, which you know that in the long run could be more damning than helpful.

Start Meal Prepping To Avoid Poor Eating Habits

There’s very little that a good plan can’t solve, so the same goes with your meals, especially when you are working out where food choices are different. You must know what foods to eat, why you need to eat it or when you need to have it in your system.

Planning is a critical consideration if you want to know how to stock a great pantry and preparing healthy meals, instead of just winging it and end up eating unhealthy food and regretting it.

The Power Of Temptation

It is always best to avoid a situation where you feel the pang of hunger gnawing at you at the end of your workout. You resolve to take it home, only to end up falling in line at a nearby fastfood joint feasting on double burgers, fries and soda.

Definitely this should not be the case and although convenience can be your very good friend, planning ahead and stocking up your pantry with all the right food types and varieties can help you take more control of managing your meals and strategize your healthy eating habits.

Remember that what you see in your kitchen determines what goes into your body so nutrition advice that the best way to stay healthy is to stay away from unhealthy foods and take some time to plan and manage your meals before going off to the grocery and filling up your pantry and fridge.

Stock up on low-calorie, high-nutrient foods that you can mix and match, as well as prepare your week-long menu to help guide you through your meal prepping activities.

Stack Up On Food You Need, Not Desire

There’s a whole lot of difference between need and want. So better be cautions when doing your meal preps. Focus on what you should be having day in and day out and stick to it.

To give you an idea on what you should be having, here’s a list of food items that you can have for your meals and snacks

• Whole grains like brown rice, wild rice, buckwheat, whole wheat pasta, quinoa and amaranth among others.
• Canned or packed beans and lentils
• Spreads made from nuts like peanut butter, almond spread, hazelnut spread, among others.
• Tahini or sesame seeds
• All-natural or organic pasta sauces and canned tomatoes
• Salsa
• Low-sodium canned or packaged soups
• Non-dairy or soya milk
• Coconut juice or milk
• Dried fruits
• Nuts
• Green leafy vegetables
• Air pop or microwave popcorn bags- those that do not require oil for cooking.
• Baked corn chips or cholesterol-free, low calorie crackers
• Vinegar (organic, apple cider, balsamic, etc)
• Spices like pepper, cumin, turmeric, ginger, etc.
• Vegetable stock or bouillon
• Coffee beans and tea

You can also check online for healthy food options that you can find in your pantry.

Make sure to start getting rid of white flour, refined sugar, white rice, hydrogenated oils, artificial flavouring, sweeteners and colouring, as these can be harmful for the body.

Remember that as long as you plan your meals ahead, you would be less stressed to conjure up unhealthy options at the last minute.      

Your meal prepping can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling or going to the gym.

The post Start Meal Prepping To Avoid Bad Eating appeared first on .

To start meal prepping requires a little more time and effort that that can bring you a plethora of benefits as it prevents you from leaving your diet to chance, which you know that in the long run could be more damning than helpful.

Start Meal Prepping To Avoid Poor Eating Habits

There’s very little that a good plan can’t solve, so the same goes with your meals, especially when you are working out where food choices are different. You must know what foods to eat, why you need to eat it or when you need to have it in your system.

Planning is a critical consideration if you want to know how to stock a great pantry and preparing healthy meals, instead of just winging it and end up eating unhealthy food and regretting it.

The Power Of Temptation

It is always best to avoid a situation where you feel the pang of hunger gnawing at you at the end of your workout. You resolve to take it home, only to end up falling in line at a nearby fastfood joint feasting on double burgers, fries and soda.

Definitely this should not be the case and although convenience can be your very good friend, planning ahead and stocking up your pantry with all the right food types and varieties can help you take more control of managing your meals and strategize your healthy eating habits.

Remember that what you see in your kitchen determines what goes into your body so nutrition advice that the best way to stay healthy is to stay away from unhealthy foods and take some time to plan and manage your meals before going off to the grocery and filling up your pantry and fridge.

Stock up on low-calorie, high-nutrient foods that you can mix and match, as well as prepare your week-long menu to help guide you through your meal prepping activities.

Stack Up On Food You Need, Not Desire

There’s a whole lot of difference between need and want. So better be cautions when doing your meal preps. Focus on what you should be having day in and day out and stick to it.

To give you an idea on what you should be having, here’s a list of food items that you can have for your meals and snacks

• Whole grains like brown rice, wild rice, buckwheat, whole wheat pasta, quinoa and amaranth among others.
• Canned or packed beans and lentils
• Spreads made from nuts like peanut butter, almond spread, hazelnut spread, among others.
• Tahini or sesame seeds
• All-natural or organic pasta sauces and canned tomatoes
• Salsa
• Low-sodium canned or packaged soups
• Non-dairy or soya milk
• Coconut juice or milk
• Dried fruits
• Nuts
• Green leafy vegetables
• Air pop or microwave popcorn bags- those that do not require oil for cooking.
• Baked corn chips or cholesterol-free, low calorie crackers
• Vinegar (organic, apple cider, balsamic, etc)
• Spices like pepper, cumin, turmeric, ginger, etc.
• Vegetable stock or bouillon
• Coffee beans and tea

You can also check online for healthy food options that you can find in your pantry.

Make sure to start getting rid of white flour, refined sugar, white rice, hydrogenated oils, artificial flavouring, sweeteners and colouring, as these can be harmful for the body.

Remember that as long as you plan your meals ahead, you would be less stressed to conjure up unhealthy options at the last minute.      

Your meal prepping can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling or going to the gym.

The post Start Meal Prepping To Avoid Bad Eating appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/start-meal-prepping/

Basic Rules Of Strength Training For Fitness

The basic rules of strength training not just helps you adapt to your training program in preparation from competition, but it brings with it practical wisdom on how to keep yourself fit while at the same time keeping out of harm’s way.

Basic rules of strength training starts from the beginning

Knowledge is important and the awareness of the basic foundations for physical fitness and muscle-building is crucial to be able to optimize the effects of your workouts.

As a matter of fact, just going through the basic rules of strength training you already get an overall picture of what your body needs to do and what areas of focus you should be working one.

Rule No. 1: Joint Flexibility

Using a full range of motions, it is ideal for the body to develop good joint flexibility. This does not just make the body limber and versatile for any workout routine, but it does ensure that the body is safe from harm.

Remember to always take careful consideration about joint flexibility. Take good care of the joints as well. Ensure that you have adequate stretching exercises during training days and prioproceptive neuromascular facilitation to enhance flexibility and muscle recovery after training.

Rule No. 2: Tendon and ligament strength

If you focus too much on muscle development, you may as well provide good attention to your ligaments and tendons as well. Take note that most injuries occur in the ligaments and tendons and here’s another fact, muscles develop faster than ligaments and tendons.

They both develop through anatomical adaptation as a result of training. Without that conditioning process, they can easily get injured. Training them properly and consistently increase the diameter and makes them able to withstand tearing and tension.

Rule No. 3: Core strength

No, they’re not just the abs.The core’s muscle network is actually the broadest muscle network of the body which starts from the lower part of chest that goes all the way to the back, then down to the top of the knees that include the hamstrings then all around to the gluteus maximus. It makes up the lower torso of the body.

Developing good core strength is essential in ensuring a more stable body and getting the right core workouts does not just only give you shredded abs, but also a more stable body structure and helps promote good overall strength and endurance.

Rule No. 4: Stabilizers

These are the fixator muscles and contract isometrically in order to immobilize a part of the body so that another part can move. As it is aptly called the stabilizers need to be properly take care of in order to provide the maximum about of stabilization possible. Properly caring for these muscle groups also prevent you from harm or injury.

Rule No. 5: Focus on movement, not individual muscles

It is important in strength training develop what is called muscle memory and are also key components to training efficiency.

Although muscle training is accepted as a muscle building workout, it goes differently for strength training where strength is more developed through consistent muscle movement until the develops the muscle to grow and build more strength.

Multi-joint exercises are among the most ideal workouts for strength training.

Rule No 6: Focus on what is necessary, not new

Make no mistake, there may be no hard and fast rule when it comes to shifting into new routines or programs, but always think of this reminder that strength is developed through consistent work. This means that focusing on what is necessary make you feel more fulfilled as it can give you your desired results in the long run, instead of just reaping the benefits in the short term.

Preparation is key and tugging along your gym clothes and gear need not be a hassle with the Fitmark Namaste Tote– your all purpose gym bag to get you all packed up and ready to go.

Made with high grade ballistic nylon exterior and fully lined antimicrobial nylon interior, it has separate compartments for your fresh change of clothes after your workout and comes with a separate laundry bag where you could stash away your used outfit and placed in a separate compartment.

It has an oversized strap-in top buckle to secure your mat and other gym accessories for ease of carry and properly organized gear wherever you go.

The post Basic Rules Of Strength Training For Fitness appeared first on .

The basic rules of strength training not just helps you adapt to your training program in preparation from competition, but it brings with it practical wisdom on how to keep yourself fit while at the same time keeping out of harm’s way.

Basic rules of strength training starts from the beginning

Knowledge is important and the awareness of the basic foundations for physical fitness and muscle-building is crucial to be able to optimize the effects of your workouts.

As a matter of fact, just going through the basic rules of strength training you already get an overall picture of what your body needs to do and what areas of focus you should be working one.

Rule No. 1: Joint Flexibility

Using a full range of motions, it is ideal for the body to develop good joint flexibility. This does not just make the body limber and versatile for any workout routine, but it does ensure that the body is safe from harm.

Remember to always take careful consideration about joint flexibility. Take good care of the joints as well. Ensure that you have adequate stretching exercises during training days and prioproceptive neuromascular facilitation to enhance flexibility and muscle recovery after training.

Rule No. 2: Tendon and ligament strength

If you focus too much on muscle development, you may as well provide good attention to your ligaments and tendons as well. Take note that most injuries occur in the ligaments and tendons and here’s another fact, muscles develop faster than ligaments and tendons.

They both develop through anatomical adaptation as a result of training. Without that conditioning process, they can easily get injured. Training them properly and consistently increase the diameter and makes them able to withstand tearing and tension.

Rule No. 3: Core strength

No, they’re not just the abs.The core’s muscle network is actually the broadest muscle network of the body which starts from the lower part of chest that goes all the way to the back, then down to the top of the knees that include the hamstrings then all around to the gluteus maximus. It makes up the lower torso of the body.

Developing good core strength is essential in ensuring a more stable body and getting the right core workouts does not just only give you shredded abs, but also a more stable body structure and helps promote good overall strength and endurance.

Rule No. 4: Stabilizers

These are the fixator muscles and contract isometrically in order to immobilize a part of the body so that another part can move. As it is aptly called the stabilizers need to be properly take care of in order to provide the maximum about of stabilization possible. Properly caring for these muscle groups also prevent you from harm or injury.

Rule No. 5: Focus on movement, not individual muscles

It is important in strength training develop what is called muscle memory and are also key components to training efficiency.

Although muscle training is accepted as a muscle building workout, it goes differently for strength training where strength is more developed through consistent muscle movement until the develops the muscle to grow and build more strength.

Multi-joint exercises are among the most ideal workouts for strength training.

Rule No 6: Focus on what is necessary, not new

Make no mistake, there may be no hard and fast rule when it comes to shifting into new routines or programs, but always think of this reminder that strength is developed through consistent work. This means that focusing on what is necessary make you feel more fulfilled as it can give you your desired results in the long run, instead of just reaping the benefits in the short term.

Preparation is key and tugging along your gym clothes and gear need not be a hassle with the Fitmark Namaste Tote– your all purpose gym bag to get you all packed up and ready to go.

Made with high grade ballistic nylon exterior and fully lined antimicrobial nylon interior, it has separate compartments for your fresh change of clothes after your workout and comes with a separate laundry bag where you could stash away your used outfit and placed in a separate compartment.

It has an oversized strap-in top buckle to secure your mat and other gym accessories for ease of carry and properly organized gear wherever you go.

The post Basic Rules Of Strength Training For Fitness appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/rules-strength-training/

Ideal Foam Rolling Drills For Flexibility And Mobility

Foam rolling drills promote self- myofascial releases that helps work out hard-to-reach muscle groups and balances the efforts done for training.

Foam rolling drills can be part of your training

It may not have the results similar to lifting or strength training, but it can help activate your deeply-placed muscles for better mobility and flexibility during your training or lifting sessions in or outside the gym.

Thoracic spine

One of the oft-neglected area of the body is the thoracic spine, where the usual lifting which is less stretched due to braced positions under a weight load. Although the deficit in positioning could only be minimal, the inability to maintain a neutral thoracic spine position would place undue stress on the neck and shoulders.

It is designed to take stress off the lower back, neck and shoulders during physical activity.

To enhance mobility, it is important to stimulate the vertebral segments usually done by rolling your upper back with the roller by creating a fulcrum point to mobilize all the segments of the spine through the mid back.

Anterior Lateral Hip Group

Addressing the gluteal group can be achieved by triggering the deeper structures to stabilize the hip and pelvis.

Place the foam roller perpendicular to the body along the soft tissue area between the hip and the pelvis. Rotate the hip and pelvis atop the roller while it stays in place. Do not roll using foal roller.

It may be a simple move, but it can do a lot to create that flexibility on the hip and pelvic regions.

Lats and the rib cage

These muscle areas usually get tight due to the insertion point inside the humerus, which is in fact an internal rotator of both shoulders.

The lats have a broad attachment throughout the back of the thoracic cage and targeting it is dependent on moving the rib cage with active movements.

After working the roller under the armpits, take the foam roller under you and pressure down on the top portion of the lat while the body is lying on the sides. With the opposite arm and side of the rib cage, stretch to meet the hands overhead.

Pectorals group

For chest and shoulder mobility,  start with traditional foam rolling for this muscle group. Then follow these with smart movements that target the pectorals.

For the follow-up sequence, place the foam roller under the chest in a 45-degree angle to the body right under the muscular potion of the pectorals. This area is an inch or two up to the shoulder from the chest.

Rotate the opposite shoulder and rib cage. Perform 2 to 3 repetitions.

With these foam rolling drills, you will be able to generate good mobility and flexibility during your workout routines.

The next time you visit the gym, take along your Fitmark Athletic Tote bag. It is one of the best bags you can have to carry along for your personal and gym workout needs.

It comes with a separate shoe and laundry bag, lined with the trademarked anti-microbial protection.

The post Ideal Foam Rolling Drills For Flexibility And Mobility appeared first on .

Foam rolling drills promote self- myofascial releases that helps work out hard-to-reach muscle groups and balances the efforts done for training.

Foam rolling drills can be part of your training

It may not have the results similar to lifting or strength training, but it can help activate your deeply-placed muscles for better mobility and flexibility during your training or lifting sessions in or outside the gym.

Thoracic spine

One of the oft-neglected area of the body is the thoracic spine, where the usual lifting which is less stretched due to braced positions under a weight load. Although the deficit in positioning could only be minimal, the inability to maintain a neutral thoracic spine position would place undue stress on the neck and shoulders.

It is designed to take stress off the lower back, neck and shoulders during physical activity.

To enhance mobility, it is important to stimulate the vertebral segments usually done by rolling your upper back with the roller by creating a fulcrum point to mobilize all the segments of the spine through the mid back.

Anterior Lateral Hip Group

Addressing the gluteal group can be achieved by triggering the deeper structures to stabilize the hip and pelvis.

Place the foam roller perpendicular to the body along the soft tissue area between the hip and the pelvis. Rotate the hip and pelvis atop the roller while it stays in place. Do not roll using foal roller.

It may be a simple move, but it can do a lot to create that flexibility on the hip and pelvic regions.

Lats and the rib cage

These muscle areas usually get tight due to the insertion point inside the humerus, which is in fact an internal rotator of both shoulders.

The lats have a broad attachment throughout the back of the thoracic cage and targeting it is dependent on moving the rib cage with active movements.

After working the roller under the armpits, take the foam roller under you and pressure down on the top portion of the lat while the body is lying on the sides. With the opposite arm and side of the rib cage, stretch to meet the hands overhead.

Pectorals group

For chest and shoulder mobility,  start with traditional foam rolling for this muscle group. Then follow these with smart movements that target the pectorals.

For the follow-up sequence, place the foam roller under the chest in a 45-degree angle to the body right under the muscular potion of the pectorals. This area is an inch or two up to the shoulder from the chest.

Rotate the opposite shoulder and rib cage. Perform 2 to 3 repetitions.

With these foam rolling drills, you will be able to generate good mobility and flexibility during your workout routines.

The next time you visit the gym, take along your Fitmark Athletic Tote bag. It is one of the best bags you can have to carry along for your personal and gym workout needs.

It comes with a separate shoe and laundry bag, lined with the trademarked anti-microbial protection.

The post Ideal Foam Rolling Drills For Flexibility And Mobility appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/foam-rolling-drills/