It has not been an ideal start to 2021 in many ways, particularly with regards to fitness as gyms are closed nationally and group training is now restricted.
Despite the challenges we face, this shouldn’t be a time to give up on your goals.
There will be times, hopefully sooner than we realise, when we can go out and socialise, see family, go on holiday and have nights out and what you do right now will have a direct impact on how you feel then.
Mentally times are certainly tough right now, so it will pay dividends to do what you can to make this time easier and keep yourself in a healthy state, both body and mind.
It’s okay to have the odd off day, but setting some targets and non negotiables will help you get closer to your goals and the positive psychological effect of some small wins each day will definitely help with adherence to your plan.
If you find you are struggling, try to implement these 5 non negotiables into next week.
1. Protein at every meal:
Adequate protein intake is imperative for building lean muscle and maintaining it through periods of reduced activity. It will also aid in dropping body fat as protein is the most filling of nutrients and will help curb hunger between meals. Shoot for 1.5 - 2g of protein daily per Kg of bodyweight.
2. Fruit, veg or salad at every meal:
Fruit, veg and salad in general are low in calories and high in volume due to their fiber and water content. They fill you up and don't add massive amounts of calories. Simple. Getting your 5+ fruit and veg a day will definitely make you feel better and more energised.
3. 10,000 steps every day:
Moving more throughout the day will help you burn more calories that day and speed up your metabolism so you will burn more calories all the time. It will also help to keep your posture in check which is particularly important if you find yourself moving less or hunched over a desk a lot at the moment.
4. Avoiding the law of least effort:
Your body is subconsciously programmed to opt for the option which requires least effort. Try to change this when it comes to a movement and fitness perspective. Try to choose options that will ultimately help you progress. Take the stairs, walk to the train station, get a standing desk. Choose options that will ultimately take you closer to your goals.
5. Focus on the process, not the results:
Results are great and super motivating but the process is enjoyable too. Focus on the small habits in place every day and the results will come. Small changes = big results.
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We’ll admit, a few of us at Spartan Protein have a sweet tooth. The hardest part of healthy eating (particularly at this time of year) is staying away from all those naughty treats that always seem to be available everywhere you turn.
Rather than denying yourself and eventually failing, it’s much more realistic to look for suitable alternatives instead that don’t ruin your days eating, but still satisfy you.
Enter the Sweet Potato Protein Brownie: it ticks all the boxes nutritionally, doesn’t take much skill to put together and tases great.
•1/2 cup sweet potato
•1.5 scoops of Pure Whey (we recommend Belgian Chocolate)
•1/2 cup peanut butter
•1/4 cup cacao powder
•1/2tsp baking soda
•little pinch of salt
Peel & boil the sweet potato until soft through, once it’s cooked place everything in a food processor and blend. Line a baking tray with grease proof paper & then add the mix in to the tray. Preheat your oven to 200 degrees and bake for 15-20 mins (poke it with a knife or cocktail stick, if it comes out clean that means it’s ready)
Slice it up and serve 👩🍳
Makes 6 slices, nutritional info per portion without toppings are
Save this one, tag us in your creations & stick on your stories! Thank us later 😋
Do these taste as good as they look? Yes they do 😍 The macro’s on these are also great (for muffins) and they will stay soft & delicious for 3 days if you keep them covered in the fridge.
•3 whole bananas
•200g coconut flour
•58g rolled oats
•3tbsp pecan nuts
•1tsp cinnamon powder
•2 whole eggs
•125ml almond milk
•1tbsp olive oil
•1tsp baking powder
•2 scoops Pure Whey (Vanilla or chocolate go great in this one)
1. Preheat oven to 180C
2. Mix the dry ingredients together in a bowl
3. Mash the bananas, add the egg, the almond milk and the olive oil
4. Mix the dry ingredients and the wet ingredients together. Chop the pecan nuts and add them to the mix.
5. Pour the batter into the muffin tin and bake the muffins for 15-20mins.
Pretty straightforward really, no Bake Off level of expertise required.
Bookmark this one for later and feel to share and tag us in your attempts. Yum 🤤