BBQ chicken wings are ubiquitous at summertime parties, and for good reason — they can be eaten with one hand (cold drink in the other) and are satisfying to devour. Typically, wings are fried or baked and tossed in sauce just before serving. With these wings, we flip the procedure and cook the wings long and slow in their sauce, and then crisp them on the grill just before serving. The results are tender, juicy wings with a caramelized, crispy skin that everyone will love.
You can never start planning your 4th of July menu too early, and this grilled shrimp recipe will definitely be on mine. Between the spicy, tangy shrimp and the creamy avocado sauce, this dish is sure to be a crowd-pleaser. Is it Monday yet?
U.S. organic food sales have grown from $1 billion in 1990 to $31.5 billion in 2011 (1), and the demand for organic meat products has steadily increased over the last two decades. Most consumers cite an improved nutrient profile as their primary reason for buying organic (2). But is organic meat really better for us, nutritionally speaking? In this article, I’ll discuss the major differences between organic and conventional meat so that you can make an informed assessment of your meat purchases.
What is organic meat?
Before we dive into the nutritional differences, it’s important that we define what organic meat actually is. The United States Department of Agriculture (USDA) organic livestock conditions require that animals must be given year-round access to the outdoors, except in inclement weather. They must be managed without antibiotics (except in cases of illness), added growth hormones, or prohibited feed ingredients like animal byproducts, urea, and arsenic compounds.
Organic livestock must be raised on certified organic land meeting organic crop production standards and any feed must be 100 percent certified organic. Organic ruminants—such as cattle, sheep, and goats—must have free access to organic pasture for the entire grazing season, and 30 percent of their diet must come from organic pasture. Organic practices help to support animal health and are also markedly better from an environmental perspective (3).
Now that we’ve got a basic understanding of what the “organic” label actually means, let’s dive into the nutrition research.
Organic vs. conventional: fatty acid profile
Fatty acids are essential to health and are one of the key areas where organic and conventional meats differ. Two recently published meta-analyses assessed the differences in fatty acid composition between organic and conventionally raised meat and dairy products. We’ll look at the findings of each in more detail.
Meat: The amount of saturated fat was similar in organic and conventional meat, while monounsaturated fats were slightly lower in organic meats. Omega-3 polyunsaturated fatty acids were 47 percent higher in organic meat (4). Omega-3 fatty acids reduce inflammation and have been shown to be protective against cardiovascular disease and cognitive decline (5).
Dairy: The amount of saturated, monounsaturated, and total polyunsaturated fatty acids was similar in organic and conventional milk. Organic milk had 69 percent higher alpha-lipoic acid (ALA) than conventional milk. ALA is known to reduce levels of LDL cholesterol and enhance its clearance from the bloodstream (6). Organic milk also had 41 percent higher conjugated linoleic acid (CLA) and 57 percent higher omega-3 fatty acids.
So what about the organic method is driving this difference? The authors suggest that the pasture-based diets prescribed under organic farming standards are the primary reason for differences in fat deposition in the meat. This is consistent with differences seen between grain-fed and grass-fed animals, as we’ll come back to later on.
Five good reasons to choose organic meat.
Organic vs. conventional: other nutrients
While most studies have seemed to focus on the fatty acid differences, a few studies have attempted to assess minerals, toxic metals, and other parameters of nutrition in organic versus conventional meat. Both organic and non-organic meats are rich in essential nutrients, including protein, zinc, iron, phosphorus, and B vitamins.
In the same meta-analysis that looked at fatty acid composition, organic dairy was found to have slightly lower iodine and selenium levels, but higher iron and vitamin E levels (4). The authors of the study suggest that the iodine concentrations in conventional milk may be too high in animals receiving large amounts of fortified feed. On the other hand, organic dairy systems support a higher intake of natural alpha-tocopherol (vitamin E) and carotenoids (precursors to vitamin E), which surpasses the amount of vitamin E that conventional dairy animals get from synthetic alpha-tocopherol (7).
A different meta-analysis conducted in 2012 found that organic dairy had significantly higher levels of protein than conventional dairy (8).
Would you like some antibiotics with your chicken?
Organic and conventional meats also differ regarding antibiotic use. Antibiotics are used in conventional meat production as a means to promote growth. For many years, farmers did not know why antibiotics helped to make animals larger, only that they worked! We now know that it is their devastating effect on the gut microbiota, the microbes that inhabit the intestines, that produces this effect. By essentially inducing a state of chronic microbial dysbiosis, or an altered gut community, the antibiotics increase the amount of energy that the animals can harvest from the same quantity of food (9). Ironically, most people never think that the same agents that fatten up meat animals (antibiotics, grains) will likely also cause weight gain in humans.
Beyond changing the microbial composition of the gut, many antibiotics are absorbed systemically, meaning that they make their way into the bloodstream and can become “lodged” in various tissues. Antibiotic residues have been detected in meat and other animal products at low levels (10), despite the required USDA withdrawal period before slaughter to try to reduce the amount consumed by humans.
Organic products are also less likely to contain antibiotic-resistant bacteria. These “superbugs” pose a real threat to human health, as research and development for new antibiotics no longer interests most pharmaceutical companies. Bacterial contamination of meat products occurs at about the same rate in organic and conventional meat, but the risk for isolating bacteria resistant to multiple antibiotics is 33 percent higher in conventional than in organic pork and chicken (11).
Hormones may alter the composition of animal products
Hormones are another factor to consider when weighing the merits of buying organic meat. Estrogen, progesterone, testosterone, zeranol, and trenbolone acetate are among the most commonly used hormones, typically implanted in the ear of the animal three months before slaughter to help promote growth (12). Most of these hormones have been banned in Europe since 1989.
Okay, but do we really ingest enough of these hormones to make a difference? Probably not, but studies have shown that hormones might alter the composition of the meat or dairy product in other ways. For example, while recombinant bovine growth hormone (rBGH) is not itself found to be present in dairy products (because the hormone denatures during pasteurization), it may increase the production of insulin-like growth factor 1 (IGF-1) (which survives the high heat of pasteurization). Increased IGF-1 levels have been associated with both colon and breast cancer (13). Today, the European Union, Australia, Japan, New Zealand, and Canada all do not allow the use of rBGH due to both animal and human health concerns.
Pesticides from animal feed end up in meat
Organic meat also has fewer synthetic pesticides involved in its production, which lends to improved animal health and less environmental impact. Like antibiotics, fat-soluble pesticides used to produce chicken feed have been shown to transfer to chicken tissues (14) and eggs (15). We then consume these pesticide residues when we eat the animal product.
This is particularly true for fatty meats. Pesticides, hormones, and other toxins tend to concentrate in the adipose tissue (16). This means that choosing organic may be a particularly wise choice for fattier cuts of meat. It also means that when we ingest these toxins, we store many of them in our fat tissue. Repeated exposures can allow these substances to “bioaccumulate” over time, particularly if you don’t have a healthy detoxification system.
Putting it all together
Taken as a whole, organic meat tends to have a more favorable fatty acid profile and reduces exposure to antibiotic, hormone, and pesticide residues. In reality, organic or non-organic is just one factor to consider when sourcing animal products for your next meal. Other important considerations include:
Grass-fed vs. grain-fed: If you remember from the beginning of this article, organic livestock are required to be get at least 30 percent of their nutrition from pasture. However, ruminant slaughter stock are exempt from this requirement for the last fifth of their lives (up to 120 days). The organic label therefore tells you nothing about the animal’s diet—in fact, most organic meat in the U.S. is fed at least some grain prior to slaughter. Check out my previous article on this topic for more about the nutritional difference between grass-fed and grain-fed animals.
Source: If you look closely next time you’re at the supermarket, you’ll likely see that some of the meat that has the USDA certified organic label was not even produced in the USA! In other cases, the animals were raised in the US, but the meat itself was shipped to another country for packaging. Unless immediately frozen and shipped, it’s likely that the meat has lost some of its nutrients. Look for locally produced meat when possible.
Cost: Cost is, of course, one of the biggest hurdles to many people choosing organic. Organic meat tends to be more expensive, not only because of the effort to use sustainable practices, but also because of the cost of organic certification for the farmer. In most cases, there is an application fee, annual renewal fee, assessment on annual sales or production, and inspection fees, in addition to the time required to complete extensive paperwork. Instead of charging conventional farmers for using synthetic chemicals, the burden is on organic farmers to prove the quality of their methods to the USDA. The best option? Get to know your local farmers, and ask about their growing practices! Many small farmers use organic and sustainable practices but do not find it cost effective to get the certified organic label. They are usually more than happy to discuss their methods or even let you visit the farm. Look for cheaper cuts of meat like organ meats, chuck roast, or round steak. Many of these cheaper cuts are just as, if not more, nutritious than their pricier counterparts.
Now I’d like to hear from you. Do you eat organic meat and other animal products? Have you found a good source at your local farmers market? Share your thoughts in the comments section!
U.S. organic food sales have grown from $1 billion in 1990 to $31.5 billion in 2011 (1), and the demand for organic meat products has steadily increased over the last two decades. Most consumers cite an improved nutrient profile as their primary reason for buying organic (2). But is organic meat really better for us, nutritionally speaking? In this article, I’ll discuss the major differences between organic and conventional meat so that you can make an informed assessment of your meat purchases.
What is organic meat?
Before we dive into the nutritional differences, it’s important that we define what organic meat actually is. The United States Department of Agriculture (USDA) organic livestock conditions require that animals must be given year-round access to the outdoors, except in inclement weather. They must be managed without antibiotics (except in cases of illness), added growth hormones, or prohibited feed ingredients like animal byproducts, urea, and arsenic compounds.
Organic livestock must be raised on certified organic land meeting organic crop production standards and any feed must be 100 percent certified organic. Organic ruminants—such as cattle, sheep, and goats—must have free access to organic pasture for the entire grazing season, and 30 percent of their diet must come from organic pasture. Organic practices help to support animal health and are also markedly better from an environmental perspective (3).
Now that we’ve got a basic understanding of what the “organic” label actually means, let’s dive into the nutrition research.
Organic vs. conventional: fatty acid profile
Fatty acids are essential to health and are one of the key areas where organic and conventional meats differ. Two recently published meta-analyses assessed the differences in fatty acid composition between organic and conventionally raised meat and dairy products. We’ll look at the findings of each in more detail.
Meat: The amount of saturated fat was similar in organic and conventional meat, while monounsaturated fats were slightly lower in organic meats. Omega-3 polyunsaturated fatty acids were 47 percent higher in organic meat (4). Omega-3 fatty acids reduce inflammation and have been shown to be protective against cardiovascular disease and cognitive decline (5).
Dairy: The amount of saturated, monounsaturated, and total polyunsaturated fatty acids was similar in organic and conventional milk. Organic milk had 69 percent higher alpha-lipoic acid (ALA) than conventional milk. ALA is known to reduce levels of LDL cholesterol and enhance its clearance from the bloodstream (6). Organic milk also had 41 percent higher conjugated linoleic acid (CLA) and 57 percent higher omega-3 fatty acids.
So what about the organic method is driving this difference? The authors suggest that the pasture-based diets prescribed under organic farming standards are the primary reason for differences in fat deposition in the meat. This is consistent with differences seen between grain-fed and grass-fed animals, as we’ll come back to later on.
Five good reasons to choose organic meat.
Organic vs. conventional: other nutrients
While most studies have seemed to focus on the fatty acid differences, a few studies have attempted to assess minerals, toxic metals, and other parameters of nutrition in organic versus conventional meat. Both organic and non-organic meats are rich in essential nutrients, including protein, zinc, iron, phosphorus, and B vitamins.
In the same meta-analysis that looked at fatty acid composition, organic dairy was found to have slightly lower iodine and selenium levels, but higher iron and vitamin E levels (4). The authors of the study suggest that the iodine concentrations in conventional milk may be too high in animals receiving large amounts of fortified feed. On the other hand, organic dairy systems support a higher intake of natural alpha-tocopherol (vitamin E) and carotenoids (precursors to vitamin E), which surpasses the amount of vitamin E that conventional dairy animals get from synthetic alpha-tocopherol (7).
A different meta-analysis conducted in 2012 found that organic dairy had significantly higher levels of protein than conventional dairy (8).
Would you like some antibiotics with your chicken?
Organic and conventional meats also differ regarding antibiotic use. Antibiotics are used in conventional meat production as a means to promote growth. For many years, farmers did not know why antibiotics helped to make animals larger, only that they worked! We now know that it is their devastating effect on the gut microbiota, the microbes that inhabit the intestines, that produces this effect. By essentially inducing a state of chronic microbial dysbiosis, or an altered gut community, the antibiotics increase the amount of energy that the animals can harvest from the same quantity of food (9). Ironically, most people never think that the same agents that fatten up meat animals (antibiotics, grains) will likely also cause weight gain in humans.
Beyond changing the microbial composition of the gut, many antibiotics are absorbed systemically, meaning that they make their way into the bloodstream and can become “lodged” in various tissues. Antibiotic residues have been detected in meat and other animal products at low levels (10), despite the required USDA withdrawal period before slaughter to try to reduce the amount consumed by humans.
Organic products are also less likely to contain antibiotic-resistant bacteria. These “superbugs” pose a real threat to human health, as research and development for new antibiotics no longer interests most pharmaceutical companies. Bacterial contamination of meat products occurs at about the same rate in organic and conventional meat, but the risk for isolating bacteria resistant to multiple antibiotics is 33 percent higher in conventional than in organic pork and chicken (11).
Hormones may alter the composition of animal products
Hormones are another factor to consider when weighing the merits of buying organic meat. Estrogen, progesterone, testosterone, zeranol, and trenbolone acetate are among the most commonly used hormones, typically implanted in the ear of the animal three months before slaughter to help promote growth (12). Most of these hormones have been banned in Europe since 1989.
Okay, but do we really ingest enough of these hormones to make a difference? Probably not, but studies have shown that hormones might alter the composition of the meat or dairy product in other ways. For example, while recombinant bovine growth hormone (rBGH) is not itself found to be present in dairy products (because the hormone denatures during pasteurization), it may increase the production of insulin-like growth factor 1 (IGF-1) (which survives the high heat of pasteurization). Increased IGF-1 levels have been associated with both colon and breast cancer (13). Today, the European Union, Australia, Japan, New Zealand, and Canada all do not allow the use of rBGH due to both animal and human health concerns.
Pesticides from animal feed end up in meat
Organic meat also has fewer synthetic pesticides involved in its production, which lends to improved animal health and less environmental impact. Like antibiotics, fat-soluble pesticides used to produce chicken feed have been shown to transfer to chicken tissues (14) and eggs (15). We then consume these pesticide residues when we eat the animal product.
This is particularly true for fatty meats. Pesticides, hormones, and other toxins tend to concentrate in the adipose tissue (16). This means that choosing organic may be a particularly wise choice for fattier cuts of meat. It also means that when we ingest these toxins, we store many of them in our fat tissue. Repeated exposures can allow these substances to “bioaccumulate” over time, particularly if you don’t have a healthy detoxification system.
Putting it all together
Taken as a whole, organic meat tends to have a more favorable fatty acid profile and reduces exposure to antibiotic, hormone, and pesticide residues. In reality, organic or non-organic is just one factor to consider when sourcing animal products for your next meal. Other important considerations include:
Grass-fed vs. grain-fed: If you remember from the beginning of this article, organic livestock are required to be get at least 30 percent of their nutrition from pasture. However, ruminant slaughter stock are exempt from this requirement for the last fifth of their lives (up to 120 days). The organic label therefore tells you nothing about the animal’s diet—in fact, most organic meat in the U.S. is fed at least some grain prior to slaughter. Check out my previous article on this topic for more about the nutritional difference between grass-fed and grain-fed animals.
Source: If you look closely next time you’re at the supermarket, you’ll likely see that some of the meat that has the USDA certified organic label was not even produced in the USA! In other cases, the animals were raised in the US, but the meat itself was shipped to another country for packaging. Unless immediately frozen and shipped, it’s likely that the meat has lost some of its nutrients. Look for locally produced meat when possible.
Cost: Cost is, of course, one of the biggest hurdles to many people choosing organic. Organic meat tends to be more expensive, not only because of the effort to use sustainable practices, but also because of the cost of organic certification for the farmer. In most cases, there is an application fee, annual renewal fee, assessment on annual sales or production, and inspection fees, in addition to the time required to complete extensive paperwork. Instead of charging conventional farmers for using synthetic chemicals, the burden is on organic farmers to prove the quality of their methods to the USDA. The best option? Get to know your local farmers, and ask about their growing practices! Many small farmers use organic and sustainable practices but do not find it cost effective to get the certified organic label. They are usually more than happy to discuss their methods or even let you visit the farm. Look for cheaper cuts of meat like organ meats, chuck roast, or round steak. Many of these cheaper cuts are just as, if not more, nutritious than their pricier counterparts.
Now I’d like to hear from you. Do you eat organic meat and other animal products? Have you found a good source at your local farmers market? Share your thoughts in the comments section!
There are things that you need for a picnic, and then there are things that are just really nice to have — all the pretty add-ons that take your al fresco adventure from utilitarian to ultra-chic. Sure, you could do without them, but isn’t it more fun when pretty plates and clever cutlery are involved? We think so. Here are 10 of our favorite accessories to fancy up your picnic.
I recently shared five basic movements I recommend for kettlebell beginners (but of course, they’re great for everyone): hip hinge, deadlift, swing, turkish get-up, and goblet squat. If you’ve been practicing these movements and feel comfortable with them, it’s time to put them into a workout!
For a well-rounded workout, I suggest including two more upper body movements which we’ve covered here at Girls Gone Strong before: a push and a pull. You may already be familiar with these skills, and they don’t necessarily require kettlebells. You can use dumbbells, resistance bands, a barbell, or even your own bodyweight in some instances. Some examples of a push include a push-up (or a push-up variation appropriate for your current ability level), overhead press, floor press, or bench press. Some examples of a pull include bent over row, lat pull-down, inverted row, or pull-up. It’s also a good idea to review safe handling of kettlebells.
Before You Get Started
Take a few minutes to warm up and prepare your body for movement. Doing so can help reduce your risk of injury and improve your performance. You can either do some light reps of the exercises you’ll be performing in the workout, or try this 10-minute dynamic warm-up from GGS Co-Founder Molly Galbraith.
Once you’re ready to start, choose one of the two versions of the program, based on your goals. If you’re relatively new to training with kettlebells, start lighter and focus on your technique before increasing the load. This 4-minute video further explains the workout set-up and kettlebell selection:
Keep these two things in mind as you get started:
While kettlebells are a great training tool for fat loss and overall physique improvement, please remember that you cannot “out train” a poor diet. If you know your eating habits could use some improvement, work on that as well in order to reach your goals.
“Strength” is relative. We all have different starting points. To focus on strength gains you need to train differently than you would for purely physique-oriented goals.
The Workout
For Strength Gains
Use this program to train two to three days per week. Perform “heavy” sets of 1 to 5 reps, with longer rests (3 to 5 minutes) between sets.
What is “heavy” weight? Like strength, “heavy” is also relative. Make sure the weight you use is heavy to you and challenges you at the prescribed number of repetitions. If you can complete 8 to 10 repetitions with your chosen weight, it is not heavy enough for this program. Aim for a weight that allows you to complete 1 to 5 reps (depending on the exercise) but not much more than that.
Equipment Needed: Two or more kettlebells Recommended starting weight: Beginner— 18 to 25 pounds; Intermediate—25 to 40 pounds; Advanced—40+ pounds.
If you’re a beginner, choose one kettlebell from the Beginner category and one from one of the other two categories. For example: 18 pounds and 35 pounds, or 25 pounds and 53 pounds.
NOTE: In this program, “Intermediate” or “Advanced” refers to people who have some lifting experience or are strong enough to work safely with heavier weight. Again, strength is relative, and these weights are just a suggestion. Use weight that is relative to your strength and ability.
1a. TGU or Heavy ½ TGU 1/1 x 3 (3 sets consisting of 1 rep per side)*
2a. Deadlift x 3-5
2b. Push-up (or push-up variation based on your ability level) x 5
Rest as needed (3 to 5 minutes) and repeat for a total of four supersets
3a. Goblet Squat x 5
3b. Row x 5/5 or pull-ups
Rest as needed ( 3 to 5 minutes) and repeat for a total of four supersets
Finisher: Heavy swings for 10 sets of 5 reps with a fairly heavy load (see the video at the bottom of the article for details on how to perform the finisher).
*Remember to work on the TGU using just your bodyweight first, before adding weight to this movement.
For Fat Loss
Using the same program, but modifying the volume and density to address your goal, you will train four to five days per week, performing lighter sets of 8 to 10 reps with shorter rests (30 to 90 seconds) between sets. The result is that you will be doing more work in a shorter amount of time, and burning more calories.
As mentioned earlier, the weight you use is relative to you and should challenge you at the prescribed number of repetitions. Choose a weight for this program that allows you to complete 8 to 10 reps, and that really make you work to get the last couple of reps in each set.
A sane, sustainable, and efficient approach
The Modern Woman’s Guide to Strength Training will help you achieve maximum results, whether you’re new to strength training, or a veteran in the weight room.
Equipment Needed: One kettlebell
Recommended Starting Weight: Beginner—18 to 25 pounds; Intermediate—25 to 35 pounds; Advanced—40+ pounds
1a. TGU 3/3 x 3 (three sets consisting of three reps per side)*
2a. Goblet Squat x 10
2b. Row x 10/10
Short rest and repeat for a total of three sets
3a. Deadlift x 10
3b. Push-up (or push-up variation based on your ability level) x 10
Short rest and repeat for a total of three sets
Finisher: 10 to 15 minutes of light swings, performed in intervals. 30 seconds of work / 30 seconds of rest (see the video at the bottom of the article for details on how to perform the finisher).
*Remember to work on the TGU using just your bodyweight first, before adding weight to this movement.
3 Training Variables To Think About When Programming
Intensity — This is the weight or progression used, for example: how heavy you’re going or how much effort you’re exerting. The heavier the load, or the more effort you’re putting into the movement, the higher the intensity.
Density — This is how much work you’re doing, and how much time it takes you to complete the work. Can you complete the same amount of work (with good form) in less time than the last workout, or complete one more set (with good form) in the same amount of time as the last workout? This is a great way to test your progress.
Volume — This is the total work performed in reps and sets, or in total tonnage (weight). For example, if you did 10 sets of 10 kettlebell swings with a 50 lb. kettlebell, your volume would be 100 swings (10×10) and your tonnage would be 100 swings x 50 lbs. = 5,000 lbs., because swinging a 50 lb. KB 100 times, means you moved 5,000 lbs. total.
Track Your Progress And Be Consistent
The best way to see improvements is to follow your program for four to twelve weeks while tracking your workouts and progress each week, and making adjustments as you go. Tracking your progress (using a notebook, a spreadsheet, an app on your phone—whatever works for you), will tell you if what you’re doing is moving you toward your goals. When you’re only relying on the mirror for feedback, you’re not going to get the full picture.
Improvements in strength can come relatively quickly—especially if you’re a beginner—while, physical changes can take a little longer. For physique-based goals, you’re likely to see better progress if you’re paying closer attention to your nutrition in conjunction with your training program.
Be consistent and don’t change too many variables at the same time, or too often. Otherwise, how will you know what’s working best for you?
Stay focused on your plan and your goals! If you are feeling extra strong on a particular day, use that day as a test day. If you test a new weight or add reps or a set, congrats on your new PR! Adjust your program to train according to the new PR so that you can continue to make progress.
Remember that all of us are Beginners at some point. Start slowly and patiently while practicing and building solid form, and you will reap all the great benefits the kettlebell has to offer! If you feel that you could use some more guidance getting started with strength training, we can help!
At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient. That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.
We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.
With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.
We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.
If you want an entire training system that will help you look and feel your best, The Modern Woman’s Guide to Strength Training is for you!
If you’re getting ready to hop on a plane for your summer vacation, don’t forget to pack some snacks in your carry-on. I mean, those skimpy bags of pretzels airlines give out just don’t cut it. It’s safer, more satisfying, and likely less expensive when you pack your own snacks.
As for what to pack, it’s one thing when you’re piled in the car with a few of your closest friends, but there’s a different set of rules when you’re cruising at 30,000 feet with a bunch of strangers.
Originally Posted At: https://breakingmuscle.com/feed/rss
Complicated diets are all the rage, but these basic steps are all you need to get started eating well.
People will give you all kinds of advice about what to eat and not eat. Most often that advice is based on something they read that reinforces their personal thoughts, or it’s based on something that works for them. All of it may be good advice in general, but it may not be good for you right at this time in your life.
Originally Posted At: https://breakingmuscle.com/feed/rss
Make smart choices in a fiber-deprived world to improve your health and performance.
If you want to improve your performance and health while aging without disease then you need to eat fiber. Unfortunately, we live in a fiber-deprived world. The processing of our food removes valuable nutrients like vitamins, minerals, and fiber, making it difficult to know how to get enough fiber in your diet to reap all of the awesome benefits.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
