I hope everyone is enjoying a beautiful autumn weather in Australia. I’m sure some of you are more engaged in exercises and sports as the weather allows us at the moment. I’m going to briefly write about changes in my exercise regime and healthy eating in this post. I know it is so confusing when someone tells you this works this doesn’t and so on. So I will keep it as a part of my story here. I really enjoy going to the gym everyday and do Pilates and stretches at home. I’ve done that for years hoping to keep my body in good shape and health. However, I had trouble putting on muscles and toning up as much as I wanted to. I then took some advice from a gym junkie, my brother, and changed my exercise program and diet, which I can totally see the difference in my body and strength. My weight hasn’t changed at all (it’s just numbers!!!!), but I feel so much stronger when doing daily activities such as carrying grocery bags. So here is what I do to tone up.
– 30 minutes pre-workout, I drink a cup of coffee or a glass of water and have some snacks e.g. a handful of dried fruits
– I start with a light cardio workout as warm-up and cool-down about 10 minutes each.
– Focus on weight training. Work on different muscle groups on different days. For example, I train the muscles that you use to pull (back muscles and biceps) one day, the opposing muscles (chest muscles and triceps) next day, legs following day
– Use a variety of exercises to train same muscle groups. For example, I do chest press, inclined bench press, cable across and push ups for chest muscles. 10-15 reps x 4-5 sets, 30-20 sec rest in between.
– Focus on technique e.g. eccentric control and breathing.
– Eat well after workout. This is what I didn’t do before, but you need to fuel up your body to facilitate muscle repair and recovery. Have plenty of water, carbs and protein within 30min to 1 hr.
– Rest and listen to my body. Really important! your body needs to rest. I do Pilates, yoga and light cardio on rest days.
– Sleep well. Adequate sleep releases growth hormone that is essential for muscle building.
Okay, enough on my story. This gluten-free wholesome healthy loaf is so easy to make and delicious. Cinnamon-y, coconut-y and chocolatey. It is my ready-to-go meal as breakfast and snack. Oh it is even better with a spoonful of nut butter or goat cheese on top (yes! protein boost). Happy baking x
1/2 cup almond milk
2 tbsp raw honey
1 tbsp coconut oil, melted
1/2 cup brown rice flour
1/2 cup coconut flour
1 tsp cinnamon powder
1 tbsp cacao powder
1 tsp vanilla powder
1/2 tsp baking powder
50g chopped walnuts
50g goji berries
a pinch of salt
Lightly beat eggs in a mixing bowl and add in almond milk, raw honey and melted coconut oil. Then add other ingredients and stir to combine. Transfer the mixture into a prepared loaf tin and bake in preheated oven (180) for about 30 minutes or until cooked. Let it cool before serve.