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1. Correct form and listening to your body:  It’s not about lifting insanely heavy right away, it is about lifting correctly.  Adapt each movement to your physical capacity, it is highly recommended that you listen to your body.  Every exercise can be made to fit your needs. 2. Pre-workout nutrition: As for pre-workout nutrition, a fast-digesting carb and possibly caffeine can be helpful. It is best to have some sort of pre-workout snack and avoid fasted workouts, unless you are a competitor or fit pro and have experience with fasted workouts. Please do not forget to hydrate as well! 3. Protein: ...

INGREDIENTS 3 Eggs (or egg replacements, substituting ingredients would naturally change the nutritional value breakdown below) 1/2 Cup of Spinach 1 Small Tomato 1 Tbsp of Fresh Basil 1 Tbsp of Coconut Oil   NUTRITIONAL VALUE Fat: 29 g Carbs: 5 g Protein: 20 g Total Calories: 360 Calories   DIRECTIONS Preheat the oven at 350F/175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together the 3 eggs. Chop the spinach, basil and tomatoes. Pour the egg mixture into the muffin cups. Then add a little bit of the vegetable mixture in each cup leaving about 1...

The very core of fitness and staying true to any routine is self-discipline. Mapping out a plan, executing the plan, and switching between exercises and a variety of repetitions engages the brain in ways that most people do not realize. In order to successfully progress through a workout plan, one must activate both the muscle group, their body, as well as their mental concentration. If you are distracted and multitasking during your fitness practice, you will fail to achieve muscle growth and results due to the missing mind-to-muscle connection. It should be treated as THAT important, because it IS that...

Fitness: Having a workout routine that is sustainable and efficient can work wonders for enhancing the quality of your sleep, but optimizing your sleep can also work wonders for the quality and sustainability of your workout routine. Essential oils: It takes a few seconds to diffuse essential oils to create a spa-like atmosphere in your room. Some favorites include lavender oil and chamomile oil. I know many people like to drink tea before bed, but I like the efficiency of roll-on essential oils or diffuser oils. Journaling: Keeping a journal by your bed may also help release any worries or to-do...

These are made with healthy ingredients, they are light, delicious and perfect for meal-prep! INGREDIENTS 1 Banana 2 Eggs 1 Cup of Mixed Berries 1 Tbsp of Maple Syrup *Feel free to add a scoop of protein powder to the batter if you wish, add a bit of water or milk so that the consistency is right. This would change the nutritional value. NUTRITIONAL VALUE Fat: 25 g Carbs: 58 g Protein: 15 g Total Calories: 492 Calories (without the added scoop of protein powder)   DIRECTIONS In a bowl combine the banana, two eggs and the cinnamon. Use a...