FoodGuyAvi

#StrengthAndConditioning 30-20-10 Interval Training + 60s AMRAP (As Many Reps As Possible) Workout Goal: Complete as many repetitions of an exercise as possible within a set time 30-20-10 Cardio Interval: - 30 seconds: Engage in cardio at a low to moderate intensity or a comfortable pace. - 20 seconds: Increase the intensity to a more challenging pace, faster than the previous 30 seconds, but not max effort. - 10 seconds: Perform at maximum effort - Rest 15-30 seconds between each interval and before transitioning to AMRAP exercises. A1. Rower (60seconds): Starting Position (Catch): • Sit on the rower, feet secured in footrests. • Knees bent, arms extended, and grasp the handle with an overhand grip. Drive Phase: • Push with your legs first. • As you extend your legs and lean back, pull the handle toward your lower ribs or collarbone, alternating as desired. Return Phase: • Extend arms out first. • Lean forward, then bend the knees to return to the starting position. • Rest for 15-30 seconds. A2. Pushup (60 seconds): • Start in a plank position with hands wider than shoulder-width. • Lower by bending the elbows and keeping them close to the body. • Push through palms to return to start. • Rest for 15-30 seconds. A3. Sit-up (60 seconds) • Lie back with bent knees and flat feet. Choose a hand position (behind the head or crossed on the chest). • Engage the core, lifting the upper body towards the knees. • Lower back down. • Rest for 15-30 seconds. A4.Split Squat (60 seconds): • Stand tall; step forward with one foot. • Bend both knees, lowering until the back knee is close to the ground. • Ensure the front knee aligns with the ankle. • Alternate legs or focus on one side for 30 seconds each. • Rest for 15-30 seconds. Cycle: Repeat the cardio interval and AMRAP sets 2-4 times, resting for 60 seconds between each full cycle. This routine will exceed your aerobic capacity, increasing the number of capillaries surrounding the muscle and the concentration of mitochondria within the muscle cells; we build more highways to deliver fuel and more power plants to produce energy. Run this system for 6-8 weeks and expect improvements in stroke volume, cardiac output, anaerobic fitness, Vo2 max, Max heart rate, Peak power, oxygen delivery, and ability to repeat high-intensity effort. Expected results: Lowering of systolic blood pressure, decline in LDL cholesterol, often termed the "bad" cholesterol, a crucial marker for cardiovascular health. *notes: Stroke Volume (SV): The amount of blood pumped out of the heart (left ventricle) with each contraction. An increased SV means the heart is more efficient at pumping blood with every beat. Cardiac Output (CO): The volume of blood the heart pumps per minute. CO = Heart Rate x Stroke Volume. An improved CO indicates that the heart can supply more oxygen-rich blood to the body's tissues during exercise. Anaerobic Fitness: Allows for higher intensity bursts of activity when oxygen demand surpasses supply. Vo2 Max (Maximal Oxygen Uptake): The maximum amount of oxygen the body can use during intense exercise. A higher Vo2 max indicates greater cardiovascular fitness. Max Heart Rate: The highest number of beats per minute (bpm) achievable. Understanding one's max heart rate can help tailor training regimens to desired intensities. Peak Power: Indicates the maximum force or energy output in a given time, especially useful for explosive activities. Oxygen Delivery: Efficient oxygen delivery ensures that muscles receive the oxygen they need to produce energy during both aerobic and anaerobic exercise. Ability to Repeat High-intensity Effort: Improved recovery means an individual can perform at high-intensity multiple times with shorter recovery periods. #IntervalTraining#CardioWorkout#FitnessRoutine#AMRAPWorkout#RowingWorkout#PushupsChallenge#SitupsRoutine#SquatVariations#AerobicCapacity#VO2MaxTraining#HeartHealth#LDLCholesterol#PeakPower#HighIntensityWorkout#ExerciseBenefits#FitLife#WorkoutGoals#CardiacHealth#OxygenDelivery

Crispy Panko Chicken Tenders: A Mood-Lifting Delight #ChickenTenders— where the juicy core meets that golden, crisp exterior. Toss in some panko breadcrumbs, and you have an unbeatable crunch that ups the temptation quotient. I will walk you through my recipe and dive deep into the nutrition facts. Recipe: Crispy Panko Chicken Tenders Ingredients: • Chicken breast, halved • Vegetable seasoning • Cajun seasoning • Paprika • Eggs (for dipping) • Panko breadcrumbs • Vegetable oil (for frying) Instructions 1. Season your chicken breast halves with vegetable seasoning, Cajun seasoning, and paprika. 2. Dip each chicken piece into a beaten egg. 3. Coat the chicken in panko breadcrumbs, ensuring even coverage. 4. Heat vegetable oil in a pan. 5. Fry the chicken until golden brown and ensure an internal temperature of 185°F is reached. 6. Nutrition & Macros (estimated for one serving): Nutrition & Macros (per serving estimate): Calories: 250-350 Protein: 20-25g Carbohydrates: 10-20g (primarily from breadcrumbs) Fats: 10-20g (variable based on oil absorption) Why Deep Fry? Mood Boost: Consuming foods dense in carbohydrates, fats, and proteins might elevate brain serotonin levels—a neurotransmitter instrumental in mood regulation. Sealed Moisture: The quick cooking time and crispy outer layer lock in the natural juices of many foods, ensuring they remain moist. But, Why the Fuss? Oil Absorption: Foods fried deeply tend to be richer in calories and fat, especially if not drained adequately. Using parchment paper or paper towels for draining can mitigate some of this oil absorption. Limited Nutritional Value: Although deep frying retains certain nutrients, it can also lead to the loss of others. The high heat might even diminish some of the beneficial compounds present in the ingredients. #PankoCrisp#FriedGoodness#Foodie#HomeCooking#CrispyChicken#MoodFood#TenderLove#FoodBlogger#RecipeOfTheDay#CrispyAndJuicy#GoldenBrown#DeliciousEats#FoodPorn#DeepFriedDelight#TasteSensation#CookingAtHome#FoodInspiration#Mouthwatering#DinnerIdeas

#guthealthmatters Chicken Leg, w Oat Root Vegetable Ingredients: Chicken Curry 12 chicken legs Spices: turmeric, ground coriander, garam masala, optional red chilli powder, salt 2 tbsp oil 1/2 cup yogurt, whisked 1 egg (for egg wash) Oats 1/2 cup oats 3/4 cup chicken stock 1/4 cup water 1 cube Laughing Cow cream cheese Salt and pepper, to taste Roasted Root Vegetables 1 medium sweet potato, peeled and cubed 1 medium turnip, peeled and cubed 2 large carrots, peeled and sliced 1 cup Brussels sprouts, halved 1 medium beet, peeled and cubed Juice of 1 lime Salt and pepper, to taste Procedure: Chicken Preparation: 1. Marinate chicken legs in salt, turmeric, and yogurt for 30 mins to 2 days. 2. Trim the ends of the chicken legs using a meat cleaver. 3. Lay root vegetables and chicken legs on parchment paper. Brush with egg wash, cover with another parchment sheet, and seal edges using the egg wash. 4. Bake at 325°F for 35-45 minutes, ensuring an internal temperature of 175-185°F. Oat Preparation: 1. bring chicken stock and water to a boil in a saucepan. 2. Add oats and simmer on medium-low heat for about 5 minutes or until most liquid is absorbed. Root Vegetables Preparation: 1. Preheat oven to 450°F. 2. Mix vegetables in a bowl, sprinkle with lime juice and season. 3. Transfer to a baking dish, cover with foil, and roast for about an hour or until tender. Cracking the Chicken Legs: This technique allows bone marrow to release, offering enhanced flavour and nutrients. Bone marrow and oats are excellent for gut health, providing beneficial nutrients and fibres to nourish your digestive system. Nutritional Highlights: • Oats: Rich in soluble fibre called beta-glucan, which promotes a healthy gut, aids digestion, stabilizes blood sugar, and provides a feeling of fullness. • Root Vegetables are prebiotic foods that feed the beneficial bacteria in your gut. Sweet potatoes, turnips, and beets especially promote gut health. • Bone Marrow: Contains essential nutrients that can benefit gut lining and overall digestive health. Macronutrient Ballpark Calories: 375-450 Protein: 28-33g Carbs: 30g Fats: 8-10g #HealthyGutRecipe #DigestiveWellness #MealPrepGutHealth #NutritionForGut #ProbioticFoods #GutFriendlyRecipe #OatsForGut #MealPrep #FitnessJourney #HealthyEating #NutritionTips #OatsBenefits #FitnessDemo #EatCleanTrainMean #FoodForFuel #HeartHealthy

🏃‍♂️ Hack Squat For Runners! 🏋️ The machine hack squat is a fundamental movement in my running training. It replicates the demands of running on key muscle groups to elevate performance and prevent injuries ✅ Target key muscle groups for runners 🦵 Quad Goals: Extend and absorb for better stride and pace. Remember to avoid knee lockout! 🍑 Glute Gains: Propel and stabilize your runs, enhancing efficiency and preventing injury. 🔥 Hamstring Power: Fuel your sprints and safeguard landings, boosting acceleration and speed. 🐮 Calf Force: Power up each step, stabilize your ankles, and shock absorb for smoother runs. 🌟 Core Stability: Connect your movement, streamline energy use, and balance those strides. 🔥 Leg Burn Protocol: Hit each leg with six reps for strength, then go for AMRAP for endurance. 💪This workout, specifically designed for runners, is intended to build strength, correct imbalances, and improve running mechanics Check the link in the bio for the full workout & video! #HackSquat #RunnersLife #BulgarianSplitSquat #SquatLife #RunnersOfIG #LegWorkout #EnduranceTraining #SpeedWork #LowerBodyWorkout #RunnersWorld #SquatGoals #FitnessForRunners #RunningCommunity #StrengthForRunners #BetterRun #RunHappy #RunningTips #MarathonTraining #FitnessJourney #LegDay #CoreStrength #InjuryPrevention #PerformanceEnhancement #RunningMechanics #AthleticTraining #InstaRunners

Healthy behavior change is a complex process, and there is no easy explanation for why some individuals are more likely to make these changes than others. The first three stages provide a foundation for change, by developing strong habits, setting S.M.A.R.T goals, we can stay in the action/maintenance phase. Approach the process of behavior change with patience, self-awareness, and a willingness to adapt to unexpected obstacles. By building Self-efficacy and understanding the stages of change, we can successfully overcome barriers and maintain healthy behaviors for the long-term.