Keto goat cheese and mushroom frittata

Love quiche? This frittata offers all of the flavour without the crust (or the fuss)! So, get your veggie on with mushrooms, spinach and scallions, complemented with creamy goat cheese. It’s a rich, vegetarian, keto one-skillet feast!

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Choosing the right workout for your fitness goals

Undertaking the right workout for your fitness goals is essential for getting the results you want. Just as there’s no point in an hour of cardio a day if you’re looking to build muscle, you need to be structuring an exercise plan based around your desired outcome.

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Keto Salmon with Pesto and Spinach

How much do you love both pesto and salmon? If the answer is “more than pretty much anything in the world,” then this is the recipe for you! Bonus: It’s fast, keto, and gorgeous. What more can you want?

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The 30 Day Mental Strength Challenge

As luck would have it, today’s the day that you’ve chosen to become a mentally stronger person. You’ve had enough being a pushover. You’ve had enough being trampled and stepped on. Today, you’ve chosen to FIGHT BACK. Your objective is to become assertive, confident and mentally strong. LET IT BE KNOWN, that you’re more resilient than ever before. No more Mr. nice guy.

Mentally strong people tend to be extremely committed to the discipline and craft that they’re pursuing. They do not fear change. To the contrary, they welcome it.
They do not fold under pressure in the face of turbulent circumstances. Conversely, they view it as their playing field. It’s something they’ve conquered countless times.

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Emotional eating and how to avoid it

Hollywood movies often depict ‘binge eating’ as a woman sitting in front of a television watching a love story with a huge spoon and a bucket of ice cream, sobbing after breaking up with her boyfriend. However the reality is far less dramatic and far more common than you might think

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Low carb pumpkin soup

Pumpkins are deliciously colorful and fairly low in carbs. This brightly-colored and hearty soup has both sweet and spicy tones and is perfect for warming the soul on crisp, chilly days.

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How quickly do we become unfit?

Getting in shape isn’t easy. But after all that hard work, how long do we actually maintain it? Turns out that even the great effort we put into training, taking a bit of time off can mean that we become “unfit” much faster than it took us to actually get in shape.

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myofascial release

The benefits of Myofascial release

Foam rolling is a self-myofascial release (SMR) technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results.

Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. This makes it one of the “go-to” pieces of equipment for fitness professionals.

Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application!

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Why We Should Stretch

Doing a stretch before a workout properly prepares our muscles for the activity that we’re about to engage in. Stretching afterwards, on the other hand, helps to encourage recovery. A single stretch will make the muscles, tendons and ligaments more flexible BUT this would be for only for a short period of time. Over time, regular stretching will induce the growth of tissues that will lead to a more long-term increase in flexibility. Remember though if your muscles are sore, stretching won’t necessarily make them more flexible, but rather help them to feel better.

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