Memorial Day Turkey Burger – VASA Fitness

Memorial Day means three things: friends, fun and barbecue! Everyone loves a traditional beef burger, but if you want to mix things up and try something new, grill these delicious turkey burgers. They are perfect for a family meal and so delicious, your guests will ask for a few seconds!

Materials (Makes 4-6 burgers)

  • 1 pound ground turkey
  • 8 cups breadcrumbs
  • 1 tablespoon olive oil
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon minced garlic
  • 1 teaspoon onion powder
  • 8 teaspoons black pepper
  • 6 teaspoons salt
  • 1 egg

Directions

In a large bowl, lightly beat the eggs with a fork. Add salt, pepper, onion powder, minced garlic, Worcestershire sauce and olive oil and mix until combined. Fold in the breadcrumbs.

Add ground turkey and gently mix all ingredients together.

Shape into four large or six small patties.

Line a baking sheet with parchment paper and place the patties on the sheet. Freeze for 30 minutes before grilling (this helps the patties to keep their shape when grilling).

Grill on medium to high heat on each side for 5-6 minutes or until cooked through. The internal temperature must reach at least 165 degrees Fahrenheit.

Chicken, beef and veggie skewers are crowd-pleasing and easy to make.

If you are looking for a healthier alternative to beef, chicken burgers are another great option.

Looking for some other grilling ideas? Check this out Beef Veggie Skewers And Chicken burgers Or try to make your own BBQ marinades.

Here are 4 benefits of broccoli that you must have in your weekly meal preparation

Green, crumpled and nutritious broccoli is a cruciferous vegetable rich in vitamins, nutrients and strong plant compounds. Related to cabbage, kale and cauliflower, broccoli has a ton of related health benefits. We’re going to talk more about why you should consider adding these amazing little green vegetables to your weekly meal preparation.

Broccoli is a cruciferous vegetable. The Cruciferous vegetable belongs to the cabbage family and contains a powerful bioactive plant compound called sulforaphane. Studies have shown that eating more cruciferous vegetables such as broccoli, cauliflower and cabbage is associated with reduced cancer risk because cruciferous vegetables are rich sources of glucosinolate and high in flavonoids, vitamins and minerals. [R]. Cruciferous vegetables also contain a compound called indole-3-carbinol. When indole-3-carbinol is mixed with your stomach acid, it produces a chemical reaction that converts it to diindolylmethane (DIM).

Diindolylmethane helps the body metabolize ‘good estrogen’ and subsequently reduces ‘bad estrogen’. ‘Good estrogen’ has the ability to protect the heart and brain with antioxidant activity, stimulate cell growth and release damaged cells from the body. Thus promoting the ‘good estrogen vs bad estrogen’ ratio [R]. DIM also works to inhibit aromatase, an enzyme that converts testosterone to estrogen.

Related Articles What is Diindolylmethane (DIM): Benefits, Uses, Side Effects

According to the USDA Food Central Database, there are 6 cups of raw broccoli

  • Calories 15
  • Carbohydrates 2.92 g
  • Thick 0.163 g
  • Protein 1.24 g
  • Fiber 1.14 g
  • Magnesium 9.24 mg
  • Phosphorus 29 mg
  • Potassium 139 mg
  • Iron 0.32 mg
  • Vitamin C 39.2 mg
  • Folate 27.7 UG
  • Beta carotene 159 UG
  • Lutein + xanthine 616 UG

Broccoli is a type of superfood, especially when it comes to bodybuilding. Broccoli is low in calories, high in water, high in fiber, low in fat and high in protein, making it an ideal snack or complex carbohydrate supplement for food preparation to help you lose body fat.

Calorie deficiency is crucial for your weight loss, and with just 35 calories per 100 grams, broccoli can help you lose even more weight.

Broccoli contains powerful antioxidants, especially carotenoids, lutein and xanthine, which are linked to improved eye health. Of the hundreds of carotenoids found in nature, less than 20 are present in the human body. Of these, lutein and its coexistent isomer, jaxanthin, are found only in the part of the eye where the light is focused by the lens, i.e., the macula lutea. Numerous studies have shown that lutein and hexanthin can protect your eyes from sun exposure and long-term blue light. [R].

One of the leading causes of blindness is macular degeneration, retinal degeneration. Long-term blue-light exposure can negatively affect the sensitive parts of the eye. Studies show that carotenoids lutein and zeaxanthin, which are found in the retina, can help absorb blue light.

Researchers at Harvard have found that including at least six milligrams of lutein in your diet each day can reduce your risk of macular degeneration by 43%. Increasing the amount of lutein and xanthine rich foods in your diet can help slow down or stop the current damage to the eyes and prevent your current condition from progressing. Lutein is absorbed from food sources and is transported in large quantities to the macula and lens of the eye. Lutein can reduce the risk of AMD, cataracts and prevent the progression of mild to moderate eye disease [R]. Lutein supplements are available, however, if you include more lutein and zeaxanthin in your diet, each banana contains 40,000 mcg of lutein and zeaxanthin as well as beta-carotene per serving.

Related Articles The best eye supplement for optimal vision

Eating foods rich in cruciferous vegetables like broccoli, cabbage, Brussels sprouts and kale can help reduce the risk of cancer. Cruciferous vegetables are rich sources of glucosinolates, such as sulforaphane and indole-3-carbinol, which have been linked to reduced risk of certain types of cancer in several epidemiological studies. A comprehensive review of epidemiological studies published prior to 1996 reported that the majority (87%) of 87 case-control studies found an inverse relationship between some types of cruciferous plant intake and cancer risk. [R].

Broccoli benefits digestive health due to its high fiber and antioxidant properties, which both support good digestion and intestinal health. Broccoli contains soluble and insoluble fiber, both of which support your gut by feeding intestinal bacteria in your large intestine. Insoluble fiber helps with regular bowel movements and constipation, while soluble fiber ferments in your gut. As it dissolves, it forms a gel-like substance that passes through the GI tract which slows down digestion and allows better nutrient absorption. One of the benefits of soluble fiber is that it lowers cholesterol and maintains stable glucose levels.

Related Articles The amazing health benefits of fiber

Broccoli contains powerful plant compounds, vitamins and minerals that exhibit antioxidant effects and contribute to overall health. Adding half a cup of broccoli to your dinner plate or raw broccoli as a snack can help you build your body, and optimize your health and wellness.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

For those looking to pursue a performance-driven lifestyle, Soul Kitchen is an exclusive membership opportunity. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

How to choose the best group fitness class

How to choose the best group fitness class

Group fitness classes are a great way to get in shape and enjoy quality social time with friends and fellow gym members. Group fitness classes offer a variety of benefits that are hard to achieve in a single gym session, including increased accountability, motivation and relationships. But choosing the right class can be overwhelming. Here are some tips to help you make your decision easier.

Gauge your fitness level

Group fitness classes are designed for different levels of fitness and experience. Before choosing your fitness class, think about your physical fitness and fitness level. Do you have any injuries, aches or pains that you need to keep in mind? Can you complete 60 minutes of cardiovascular activity? Review class details and find one that you feel comfortable trying. The best thing about group fitness is that there are so many types of classes out there, you have to find something that interests you. Additionally, most classes offer a variety of beginner, intermediate, and specialist movements so you can adapt the workout to meet your needs.

Identify your fitness goals

Understanding your fitness goals can help you choose a category that will help you achieve the results you are looking for. After addressing your fitness level, consider what you want from a class. Are you looking to strengthen your muscles? Improve your cardiovascular health? Stretch and lengthen your body? To strengthen muscles, popular classes include pumps, lifting and total body fitness. If you want to improve your endurance and cardiovascular health, consider a cycle or HIIT class. For recovery and flexibility, consider yoga or Pilates. Whatever your goal, find a class that you enjoy going to — it will help you stay motivated.

Find what you are interested in

While the class you choose should be consistent with your fitness level and fitness goals, it should be something that interests you. When you are looking to take a class, think about your interests and go from there. For example, a bike class is a great option if you want to ride a bike. If you love to dance, try Zumba. There are many incredible fitness class options, from yoga and HIIT to aquatic fitness and pumps. Find something that you enjoy so that you feel motivated to go to class and try something new from time to time. Talk to instructors or co-workers to get recommendations for other classes of their choice.

Think of something

Google is your best friend when it comes to choosing a class to try Consider breaking your search by type of activity: mobility and flexibility, cardio, mind and body, strength, or aquatic and aquatic fitness. You can also look at the classes offered by your local gym – most will include class descriptions – which tend to be cheaper than boutique studios. You should also consider how far the classes are from where you are, in addition to the times the classes are offered so that you know what is available during your preferred workout. Researching your classes can help ensure that you feel ready and confident for your first day.

Test

Even if you find a class of your choice, don’t stop there. There are so many great fitness classes out there, you just don’t have to be a pigeon Experimenting with different fitness classes can help you diversify your workout routine and prevent boredom. Additionally, doing the same type of exercise for too long can turn your body into a plateau because your body has adapted to the workouts, so it is best to change your exercises and move your body in different ways.

Try group fitness at VASA

VASA Fitness does not only offer the best fitness and recovery benefits. We offer great, high-strength group fitness and boutique-style classes at a fraction of the price of other studios and gyms. With over 70 unique class formats to choose from, there is something for everyone VASA’s group fitness classes include Aqua, Cardio, Core, Bicycle, HIIT, Resistance, Silver Sneakers and Yoga. Boutique studio-style classes include the Studio Red HIIT class and our Studio Flow Infrared Yoga class. However you want to work, we have something for you!

Deep Dish Breakfast Pizza: Ice Age Food Recipes

1. Heat a 14-inch cast-iron pan over medium-high heat.

2. Add Italian sausage to small pieces and cook until done, then remove from pan. (Use a little olive oil if necessary, but rendered fat should be an adequate cooking agent.)

3. Add the onion, a touch of olive oil, peppercorns and some salt and cook for 5 minutes, stirring occasionally.

4. Add the yam and mushrooms and again light salt. Cover the pans with a lid or a piece of aluminum foil and cook for 5 more minutes.

5. When cooking the vegetables, beat the eggs in a bowl and stir until smooth.

6. Remove the lid from the pan, add the sausage, olives and tomatoes. Stir well and add the eggs and cover again.

7. Cook until eggs are set, then remove the lid / foil, dry the top of the hair and lightly brown it.

8. When finished, place a piece of parchment paper on top, place an inverted sheet pan on top of it and flip the skillet and pan together. Place on a counter and remove the skillet from the top.

9. Slice and eat immediately, or allow to cool completely, then cut into pieces, wrap and place in the freezer / freezer.

This Paleo Deep Dish Breakfast Pizza is not only delicious, it is healthy, nutritious and loads with a perfect macro splitting between proteins, carbohydrates and fats that help you strengthen your performance and maintain a healthy lifestyle. If you don’t like making recipes, just go to Ice AJ and have them delivered to your doorstep.


Ready to add this delicious ice age dish to your meal preparation? If you use the IAMSWOLVERINE code when you checkout, you get a 10% discount on your food.

Click on the image below

Facilities for group fitness classes

5 benefits of group fitness class

Group fitness classes are a great way to combine work and socialization. Indeed, some researchers believe that the combination of physical activity and social interaction is the pinnacle of mental and physical well-being. Group fitness classes offer a variety of health benefits that are difficult to achieve in a single gym session. With over 70 unique class formats to choose from at VASA Fitness, there is definitely a class for every interest, fitness level and schedule.

Motivation
The biggest benefit of working with a group is the feeling of inspiration that comes from exercising with your friends. Research shows that you are more likely to participate in and complete a workout because you know that your group of friends is waiting for you. A survey found that 95% of people who joined a program with friends finished the program, compared to only 76% of people who joined alone. In addition, working in a group can help you finish a workout and motivate it to do its best. When you are surrounded by a supportive community, you will feel encouraged to continue.

Confidence
Confidence is often an underrated part of mental health and affects more than just your physical appearance.. Those who are confident usually perform better at work and have stronger personal relationships. Finishing a workout class can give you a sense of accomplishment and pride, boosting a great deal of confidence. As you continue to work, you will probably see and feel physical changes in your body, including loss of body fat, increase in muscle mass and more energy.

Personal instructions
If you are new to the gym or trying a new workout routine, starting your journey can be daunting and overwhelming. Joining a class allows you to work with an instructor, trainer or instructor who has special training to lead that particular class. This means that your teacher knows the type of exercise performed in class and can help you maintain proper form so that you can avoid pain and injury. Additionally, if you have physical limitations due to past injuries or pain, your instructor may make changes to the practice so that you can still enjoy the class in a relaxed, healthy way.

Social communication
Working in a group provides elements of a community and friendships that are hard to find when exercising alone. The social interactions provided by group fitness are difficult to replicate and are very important for your overall health and well-being. Research shows that social interactions can reduce stress and anxiety levels in the body and promote better sleep and strengthen personal relationships. In addition, such interactions can sharpen the mind, enhance cognitive skills, and help improve memory. The strength of a group is more exciting and more powerful than any other type of exercise. The community element encourages a sense of inclusion that can be satisfying and comforting for people of all different backgrounds, ages and fitness levels.

Fun
Finally, group fitness fun! Often the exercises and routines created for group fitness are high strength and exciting. Most of these programs are set up for passionate songs so you can work on inspiring the music. Group fitness is designed to create an enjoyable experience where you can push yourself while embracing a strong sense of community. The more you enjoy your exercise routine, the more likely you are to attend classes and stay consistent. In fact, many people find it difficult to maintain a long-term exercise routine because they get bored and do not have fun. Choosing a variety of different classes can help keep your fitness journey fresh and fresh, as well as challenge your body in a variety of ways.

Try VASA Fitness

VASA Fitness offers a supportive fitness community and a great group fitness environment. Our certified instructors help guide you through enthusiastic and enthusiastic classes and ensure you get a good workout while staying safe. With over 70 unique classes to choose from, you can find something that works for you! Whether you like Aqua, Cardio, Core, Bicycle, HIIT, Resistance, Silver Sneakers or Yoga, you will find challenging and rewarding fitness classes at VASA.

Healthy protein macaroni and cheese

I know what you’re thinking, “Healthy mac and cheese, there’s no such thing.” But, yes there is, otherwise, you won’t be here. Healthy mac and cheese, in contrast to being “healthy” is about cutting some calories and fat. But we’re going to add some protein and find a way to lighten the load by making this healthy mac and cheese a staple in your weekly dinner options.

The first step in making that mac and cheese a bit healthier is to replace it with gram pasta, whole wheat, brown rice or quinoa, instead of using plain carbohydrates or traditional white pasta. Switching from a simple carbohydrate or refined carbohydrate to a complex carbohydrate will slow down your digestion, add more fiber to your diet and slow down your blood sugar, keep you full for longer, and maintain stable energy levels. Chickpea pasta will have much more protein than any other alternative and it tastes just like the real thing.

Additionally, reducing the amount of butter, or replacing butter with butter substitutes, the amount of cheese and milk will also save you some calories and fat content. Pea milk, also a protein pack and a protein packed mac and a great alternative to cheese recipes.

  • 12 ounces of pasta: (gram, whole wheat, quinoa, cauliflower, or brown rice)
  • 1 বিকল্প tablespoon butter or butter substitute
  • 2 cups milk or pea milk: (For those who are allergic to milk, they can replace it with oat milk, or macadamia, or pea milk)
  • 1 cup vegetable broth
  • 2 cups cheddar (small blocks will melt well)
  • 2 tablespoons grated parmesan
  • Fill a large pot with water, add salt and bring to a boil
  • Add the pasta and cook for about 8-10 minutes until tender. If you prefer your pasta, cook for 5-8 minutes.
  • Strain and rinse with cold water
  • Add again to the pot with butter and cheese
  • Let sit in the pot for 5 minutes
  • Stir in cheese and butter until creamy
  • Enjoy

If you try to stay healthy but absolutely love mac and cheese, this is a great recipe that gives you the best of both worlds. Try this healthy mac and cheese recipe to get the protein packed bowl with your favorite delicious mac and cheese.


Need help optimizing your diet and nutrition plan to finally get the results you are waiting for?

The Soul Kitchen This is an exclusive membership opportunity for those looking to pursue a performance-driven lifestyle. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that not everyone can just optimize their athletics Performance But their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

5 Mother’s Day gifts that won’t break the bank

Just in the corner of Mother’s Day, feel extra special by giving a gift to someone special who has a long, thoughtful shelf life. Of course, the flowers are gorgeous, and a massage for fit moms is always welcome, but the ongoing gift of health or wellness can also be the perfect reset. Here’s a cheat sheet to keep your mom, wife, sister or friend smiling.

Gratitude Journal. Simple, effective, and forward thinking, this is the ultimate gift for calming the nervous system of a busy mother. As the name implies: a five-minute daily mental increase, for which he is grateful, with a prompt to reflect, as well as set daily objectives.

Tea subscription. On the go know a mom who likes tea more than coffee? By sip you covered. A three-month gift subscription starts at $ 48, and you can send your gift in three ways যা whatever it may be: digital, printed, or regular mail.

Beach-inspired diffuser. A new scent for a bathroom or living room is always a welcome pick-me-up, and we are obsessed with Nest X Gray Malin Colab. Give the gift of Gray Malin Ocean Mist and Sea Salt Diffuser and he will dream of the beach in no time.

Garden Starter Kit. Know someone special with a green thumb? Williams Sonoma’s Click & Grow Smart Gardens is a fun little starter kit that helps grow fresh greens all year round (easily!). The vegetables can then be used as a healthy flavor shot for salads and smoothies.

Floating membership. We can’t ignore this one! Obviously, we are fans of fitness (plus nutrition, mental health and a positive mood). One of our best values? Studio membership, which is $ 39.99 per month. Boutique Studio Experience boutique-style HIIT classes without pricing! As part of VASA’s premium fitness experience, enter STUDIO RED for an unforgettable HIIT workout and access all VASA positions, group fitness classes and countless fitness facilities.

Benefits of 4 healthy behaviors that you need as an athlete

Vegetables are good for you. There aren’t many nutritionists who would argue otherwise. So why so much confusion about whether pickles are actually good for you? Pickles, or I prefer cucumbers of their choice, are loaded with health benefits that can help your gut, digestion, weight loss and even your athletic performance. We are going to discuss more about the benefits of salty and salty foods and how they can improve your health.

Pickles are fermented cucumbers. Pickles are fat-free, and low in calories making it a healthy and tasty meal. However, since the pickles are fermented, they are high in sodium, containing about 450 mg or about 20% of the daily recommended serving of 100 g.

Pickled re-fermented cucumbers, therefore, contain lots of vitamins and minerals, as well as powerful antioxidants, which can help against free radical damage and chronic disease. Pickles are rich in vitamins A, C and K along with calcium, iron and potassium.

According to the Food Central database, 1 cup of pulses contains pickles

  • Calories 20
  • Protein 1 gram
  • Carbohydrates 3.5 g
  • Fiber 1.5 grams
  • Sugar 1.6 g
  • Thick 0 grams

For some people, the main benefit of pickles is the amount of sodium they contain. Not everyone will need or want extra sodium, but pickles are a great option if you need electrolytes. Electrolytes are salts and everyone needs salt for healthy physical activity. Pickles are high in sodium, which strengthens their electrolytes, which can be extremely beneficial for athletes and restore electrolyte balance after a workout or during endurance workouts.

Hydration is key to reducing muscle cramps, and since pickles and pickle juices are rich in electrolytes, research suggests that pickles may help reduce muscle cramps. Athletes can benefit from eating pickles and their recovery method or by adding pickle juice, ensuring good hydration and less cramping, which is important for performance.

Pickles are low in calories and fat free, making them an ideal snack if your goal is to lose weight or optimize your body. Calorie deficiency is a major cause of weight loss, therefore, adding low calorie healthy snacks will help you stay full, as well as reduce calorie intake and help you reach your weight loss goals. Vinegar, used in the pickling process, has also been shown to increase the thermal effect, which can increase calorie burning and increase fullness.

Fermented pickles, such as dill pickles, are rich in healthy probiotics, which have been shown to have a positive effect on the production of healthy intestinal flora and the supply of good bacteria. Probiotics support a healthy digestive system, boost your immune system, and provide fuel to protect your body from pathogen attacks and improve overall health and well-being. Your stomach contains millions of intestinal bacteria that help the body digest and absorb food. Probiotics help in this process and help improve digestion, protect the body’s microbiome and help grow healthy bacteria in the gut.

Overall, pickles are a great snack when looking for healthy and low-calorie food alternatives, especially if your goal is to lose weight or maintain that slim figure. Crunchy, sour, sweet and delicious, the pickle is rich in vitamins, minerals, antioxidants, and supports athletic performance through good hydration and provides substantial health benefits by reducing the incidence of muscle cramps.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

For those looking to pursue a performance-driven lifestyle, Soul Kitchen is an exclusive membership opportunity. Combining our members’ wellness advice, nutritional lifestyle improvements, and 1: 1 customized nutrition plan, our program aims to optimize human potential. In each of our programs, you’ll find guidelines for restoring your health, fueling your lifestyle, and pursuing performance aspirations, while learning how to make nutritional decisions from a place of confidence and insight. All of our coaches are committed to providing our members with the highest level of results-driven wellness.

Solverine is a patient athlete and active lifestyle brand. Designed for elite athletes, and with a strong will, our products are designed to stimulate your athletic performance. We Perform When you perform.

We believe that everyone can optimize not only their athletic performance, but also their human potential. We believe that we can optimize performance through Clinically proven ingredients, including clarity, clinically effective dosage, and evidence-based results. We provide the nutrients you need to strengthen your active lifestyle.

Benefits of HIIT Workout – VASA Fitness

High Intensity Interval Training (HIIT) workout is one of the most popular ways to improve overall fitness. These relatively fast, very intense workouts challenge the cardiovascular and respiratory systems with most major muscle groups.

HIIT has a rest period after working fast (usually measuring heart rate or perceived work rate) so that the heart rate returns to rest. Work intervals can be of any length, but rest intervals are usually one to five times the length of work intervals so there is ample time for the body to rest. For example, 30 seconds of work can be followed anywhere from 30 seconds to two and a half minutes of rest. The longer the rest interval, the more force or energy can be applied to the work interval. Short rest breaks help improve overall cardiovascular fitness.

HIIT workouts can include cardio breaks, energy intervals, or a combination of the two. When combined with low-intensity, endurance-based work, a person can improve their ability to work at high intensity for long periods of time and then recover more quickly.

Burn more calories in less time

Compared to low intensity, static cardio such as walking, jogging, elliptical, or stair steppers, HIIT requires more energy because the work is done more intensely and activates more muscles, thus raising the heart rate to a higher level and burning more calories. For example, a 20-minute HIIT workout can burn the same number of calories as a 45-minute workout. High intensity workouts use carbohydrates as the main source of energy. When you burn more calories in a shorter period of time, the amount of fat burned in a shorter workout is equivalent to a longer, shorter intensity workout.

Improve heart health

Exercising the heart improves things like cardiac output (the amount of blood pumped per beat) during exercise and blood pressure control outside of workouts. The more efficient the heart is in circulating blood through the arteries and veins that connect your muscles, the better your overall fitness usually is. From regular gym visits to anyone on a cardiac rehabilitation program, anyone can see the benefits of HIIT; The only thing that will change is the relative intensity of the work performed for the same benefit.

Improve oxygen and blood flow

As your heart health improves, blood will flow to your working muscles. Blood carries oxygen to the muscles and removes carbon dioxide so they can continue to work harder. When the workout is over and the heart is not beating as fast, the blood vessels dilate (wide open), allowing blood to flow to all parts of the body, stimulating the recovery process. Over time, blood vessels learn to relax when they are not working, which lowers blood pressure at rest and helps manage blood pressure during workouts.

Time efficient

When you have less time but still want to do a workout, HIIT is the way to go. Using the compound, just 20 to 30 minutes of high intensity interval (multiple joints of the body) or full body movement can create a balanced workout that makes you feel good and pumps your heart. You will have better mental clarity and improved alertness after a quick, intense workout than taking a power nap or drinking another cup of coffee.

To get the most out of your next HIIT workout, keep this in mind:

  • The “work” part of the workout should be at least 8/10 on the intensity scale.
  • During the “rest” part of the workout, your heart rate should return as close to your resting heart rate as possible.
  • Avoid doing more than three HIIT workouts per week.
  • Mix your breaks and work-to-rest ratios so you can use different energy systems.
Sample HIIT workout

Energy-Based HIIT Workout: Complete six repetitions of each exercise, then rest for 30 seconds. Repeat the circuit three to five times.

  • Kettlebell Goblet Squat
  • Dumbbell push press
  • Kettlebell RDL
  • Dumbbell bent over row

Cardio-Based HIIT Workout: Repeat breaks three to five times.

  • Long: 5 minutes hard speed, 5 minutes easy / recovery speed
  • Medium option: 1 minute hard, 2 minutes easy speed
  • Short option: 30 seconds hard, 1 minute recovery

Coordinating Strength + Cardio: Complete all the exercises, then rest for three minutes. Repeat three to five times.

  • 10 squats
  • 10 pushups
  • 10 lungs
  • Sprint 25 yards

If you don’t want to create your own HIIT workout or prefer to work with a group, Studio Red is a great option! With two cardio and two energy-based stations, along with fellow VASA members and a certified trainer, you will fly breaks during a balanced, full-body-HIIT workout. Come and check out a free workout today!

3 The benefits of amazing passion fruit

In addition to your favorite blended margarita flavor, Passion Fruit is loaded with health benefits. Its strong nutritional profile and rich in antioxidants, strong plant compounds, as well as vitamins and nutrients. We are going to talk about how this exotic fruit can add substantial benefits to your overall health and nutrition.

Passion fruit is widely grown in tropical climates, such as South America, Australia and Asia. Despite its relatively small size, Passion Fruit packs a strong little punch, rich in vitamin C, antioxidants and powerful plant compounds. It protects the juicy pulp of the hard outer skin and the seed filling center. Passion fruits come in a variety of shapes, sizes and shapes, but purple and turmeric are the most common varieties.

So what are the powerful plant compounds and vitamin passion fruit? To begin with, Passion Fruit is rich in Vitamin C, Vitamin A and Fiber, at 9% of the recommended daily value of Vitamin C and A. Although it doesn’t seem like much for a small fruit, it’s a fruit of fair size. Plum and only 17 calories, they’re stacked.

Passion fruit contains powerful plant compounds such as glycosides, polyphenols and carotenoids, which are classified as antioxidants. Think of antioxidants as a kind of invisible armor, protecting your body from free radical forces, which can cause oxidative stress and destroy cells and hurt you.

  • Calories: 17
  • Carbohydrates 4.21 g
  • Thick 0.12 g
  • Protein 0.4g
  • Magnesium 5.22 mg
  • Calcium 2.16 mg
  • Fiber: 2 g.
  • Vitamins C: 9% of daily value (DV)
  • Vitamins A: 8% of DV.
  • Iron: 2% of DV.
  • Potassium: 2% of DV.

Since passion fruit is rich in antioxidants, several studies have shown that passion fruit has potential therapeutic benefits, especially polyphenol picatanol. In addition to the benefits below, some evidence suggests that passion fruit may have a soothing effect, reduce anxiety, as well as boost your immune system.

Piceatannol has been shown to have a variety of effects on skin health, including stimulating collagen production, inhibiting melanin synthesis, and eliminating the reactive oxygen species aka free radicals.

In a double-blind randomized controlled trial, a group of 35 to 54-year-old Japanese women were selected to take part in an experiment to clinically evaluate the effects of pisatanol-rich passion fruit seed extract on the skin. Women with dry skin should take Passion Fruit Seed Extract (5 mg Picatanol) or a placebo (Dextrin) for 8 weeks. Facial skin hydration and other parameters were assessed at 0, 4 and 8 weeks. The results showed that after taking Passion Fruit Seed Extract, after 4 and 8 weeks, the moisture content of human skin increased significantly as compared to the previous trial. [R].

Passion helps reduce pain through its strong anti-inflammatory properties when taken as an oral supplement.

Knee osteoarthritis is a common degenerative disc disorder and a major cause of pain. In a randomized double-blind placebo-controlled trial, 33 osteoarthritis patients were assessed for pain, stiffness, and physical activity, with a supplement made from Passion fruit peel extract. Patients receive placebo or PFP pills (150 mg, daily) in a double-blinded fashion for 2 months. OA clinical symptoms were assessed monthly with Western Ontario and the McMaster University (WOMAC) Osteoarthritis Index.

The study showed a significant improvement in the overall WOMAC score and WOMAC sub-scale score of physical activity after 30 days and pain after 60 days. In 60 days, pain, stamina, physical activity, and composite WOMAC scores decreased by 18.6%, 18%, 19.6%, and 19.2%, respectively, after patients were supplemented with Passion fruit peel extract. [R]

Metabolic health means your body is able to respond to food in a beneficial way, which can reduce your risk of conditions like obesity, type-2 diabetes, heart disease and stroke.

A study published in the Journal of Nutrients evaluated the effects of Piceatannol on metabolic health. Of the 39 subjects, 19 were obese and 20 were overweight, randomly taking Picatanol (20 mg / day) or placebo capsules for eight weeks The results showed that Piceatannol had a significant effect on insulin sensitivity in overweight men as well as in blood pressure and heart rate, but showed no effect on any other group. Therefore, pisatanol may have potential health benefits in insulin sensitivity in overweight men. [R].

The next time you see Passion Fruit at your local grocery store, load your cart, make a smoothie or take a spoon and cut that juicy oval in half. Passion fruit contains powerful plant compounds, beneficial antioxidants that can reduce inflammation and help improve overall health and well-being.

Need help optimizing your nutrition and training plan to finally get the results you are waiting for?

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