3 Reasons Strength Training Helps You Lose Weight

3 Reasons Strength Training Helps You Lose Weight

Cardio workouts definitely have their place when it comes to weight loss, since you can burn a nice amount of calories in high-energy classes, on long runs or crushing it on the elliptical. But if you’re focusing on only cardio for meeting your weight-loss goals, you may be missing out on a major way to fuel your progress.

Increasingly, strength training is being recognized for its ability to help change body composition, including a boost to weight loss. Plus, you don’t always have to pick up weights to get there — there’s a huge variety of bodyweight exercises that essentially use gravity as resistance.

Why would working against resistance have such an effect? Here are three big reasons:

IMPROVES YOUR METABOLIC RATE

When you’re losing weight just through cardio, you tend to lose some muscle mass as well as fat, according to Noam Tamir, certified strength and conditioning specialist and founder of TS Fitness. That’s a problem, because for most people, lower muscle mass also means slower metabolic rate — essentially, you’re not burning calories as efficiently as possible. The more muscle mass you lose, the slower that rate can get. The result leads to a big risk of a weight-loss plateau.

Although cardio exercise can stimulate muscle growth to some degree, the effect isn’t as pronounced as it would be with strength training, Tamir notes. That matters, because as you increase your metabolic rate with higher muscle mass, your body burns more calories at rest.

So, for example, you could be sitting and watching TV but you’d likely be burning a few more calories if you’d been doing regular strength training.

EXTENDS YOUR CALORIE BURN

In addition to increasing your metabolic rate, strength training forces your body to “injure” muscles to a minor degree, and then repair them during a 48-hour recovery period. Within that timeframe, you’ll be burning more calories to aid the repair process.

That’s why trainers tend to say you can burn a bunch of calories during cardio, but you can also burn calories for the 24–48-hour window of time after resistance training. This is known as the “afterburn effect.”

BLASTS BELLY FAT

Since you can’t spot reduce when it comes to fat, you’d think focusing on calorie burn overall — instead of method — wouldn’t matter when it comes to lowering belly fat. Why would a weight-training session be better than a Zumba class, if the calorie burn total is the same? And yet, it is.

In a study comparing different forms of activity, researchers looked at more than 10,000 men over a period of 12 years. They found that compared to aerobic exercise, weight training had the strongest association with lowered belly fat.

Best of all might be a combination of high-intensity resistance training with moderate-intensity cardio, according to another study that found higher levels of belly fat loss among participants who took that approach.

GET LIFTING

In general, mixing strength training into your workout can be a boon to your weight-loss goals, especially if you do both cardio and resistance exercises. More good news: You don’t need to lift heavy, either. A recent study noted that lighter weights done with more reps can get you just as much muscle growth as heavier weights with fewer reps.

If you’re already at your goal weight, there are tons of great reasons strength training matters for you, too — from increasing mobility to bone density to lowering the risk of chronic disease.

Whether you opt for bodyweight exercises, lifting weights or a combination of the two, don’t skip the opportunity to benefit from expanding your workout options.

Workouts Of The Week: 8-26-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Wall Ball Shots
  2. Box Jumps
  3. Burpees
  4. Assault Bike
  5. DB Reverse Lunge

Rest Additional 1:00 B/T Rounds

Tuesday

WARM UP

200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)

STRENGTH/SKILL

10 MINUTES TO BUILD TO…
2/2 Turkish Get-up (R/L)*
*Keep weight moderate and movement perfect.

WORKOUT

3 ROUNDS FOR TIME
50 Plate Hops
40 Russian KB Swing (53/35)
Run 200m

Wednesday

WORKOUT

STATIC STATIONS
:30 Work/ :30 Rest
Complete 5 Sets at each station
Rest Additional 1:00 B/T Stations

A. DB Goblet Squat

B. KB Gorilla Row

C. Row

D. Hanging Knee Raise/Sit-ups

E. Slam Balls

Thursday

WARM UP

2 ROUNDS
100m Run
6 Push-ups
6 Up-Down + Broad Jumps
6 Inch worms (no push-up, slow and controlled!)

WORKOUT

“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH
(45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap

Friday

Workout

CYCLE STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. DB Floor Press
  2. Pike Hold/Plank
  3. Row
  4. KB Farmers Carry
  5. Box Jump/Step-up

Rest Additional :30 B/T Rounds

Saturday

Workout

CYCLE STATIONS
:60 Work/ :30 Transition
3 ROUNDS:

  1. KB Deadlift
  2. Hollow Hold
  3. Row
  4. Air Squat
  5. Assault Bike

Rest Additional 1:30 B/T Rounds

Sunday

WORKOUT

CYCLE STATIONS
1:30 Work/ :30 Transition
3 ROUNDS:

  1. SA DB Cleans
  2. Row
  3. Sit-up
  4. Assault Bike
  5. KB Sumo Deadlift High Pull

Rest Additional 1:00 B/T Rounds

Torch Calories With This Military-Inspired Walking Workout

Torch Calories With This Military-Inspired Walking Workout

If you’re tired of sweating it out at the gym in hopes of losing weight, a classic military training exercise gets you outside and burning calories fast. But don’t worry — no obstacle course, pushups or sprints are involved. In fact, rucking is deceptively simple.

“Rucking is basically just walking with a weighted backpack or rucksack on,” says Jason McCarthy, founder of GORUCK and a veteran of the U.S. Army Special Forces. Carrying added weight increases the challenge of your walking workout and gets your heart rate up to burn more calories. Think of it as “cardio for people who hate cardio,” says McCarthy.

Here, everything you need to know about rucking for weight loss, according to military fitness pros.

WHAT IS RUCKING?

“Rucking is the foundation of Special Forces training,” says McCarthy. “It’s known as a loaded march in the UK Military,” adds John Georgeson, a former Royal Marines Commando and certified personal trainer at Ultimate Performance in London. Out in the field, that means a mix of running and fast-paced walking loaded up with around 50 pounds (23kg) with a rucksack, rifle and gear. For those in the military, rucking is key for safely getting from point A to B, he explains. But for civilians, it’s as simple as strapping on a backpack, adding some weight and going for a walk.

HOW RUCKING CAN HELP YOU LOSE WEIGHT

Rucking is active resistance training or a mix of cardio and strength-training, says McCarthy, “which is the perfect combination for burning fat,” he says. “Cardio ups your heart rate and burns calories, while the strength gains from resistance training (carrying extra weight on your back) build lean muscle, which in turn boosts your metabolism.”

“Because you’re essentially doing a lot of repetition on the same muscle groups (your legs, core and back muscles), you’ll help build your endurance, too,” says Georgeson. That means more energy to put in quality sweat sessions and stay on track throughout your weight-loss journey.

What’s more, “by switching up your routine with rucking, you can beat exercise boredom and stay motivated,” says Georgeson. For days when the scale just isn’t moving, seeing how much weight you can carry and how far you can ruck serves as another great way to measure your progress. As you get stronger, adding more weight to your pack can serve as a confidence booster, too.

HOW TO GET STARTED

LACE UP SUPPORTIVE SNEAKERS

“Make sure to wear comfortable shoes with plenty of foot and ankle stability (hiking shoes are a good choice), since you’ll be carrying a heavier load and the ground may be uneven,” says Georgeson.

PICK THE RIGHT BACKPACK 

Choose a rucksack with well-padded shoulder straps and cinch them down. “You want your load to remain high and stable on your back,” says McCarthy.

LOAD IT UP

“Try your first ruck with 20 pounds (9kg),” suggests McCarthy. “If that’s too much, decrease the weight. If it’s not enough of a challenge, add more.” Scale up gradually in 10-pound (4.5kg) increments, keeping in mind the maximum amount of weight recommended on your back is 1/3 of your body weight.

FIND A FRIEND

Before you head out, recruit a workout buddy to join you or take your dog along. “We call it social fitness,” says McCarthy. “Being outside is a basic need we all have as human beings, as is being part of a community. The benefits of a walk outside with a friend, then maybe grabbing a healthy dinner together, are drastically underrated in our modern, busy lives.”

START SMALL

“If you’re just getting started, try rucking on even ground or pavement for 1 or 2 miles,” suggests McCarthy. Over time, you can up your walking routine by adding hills or uneven terrain, he says.

THE BOTTOM LINE

“In addition to a healthy, well-balanced diet, rucking is an ideal workout to do 1–3 times per week for weight loss,” says Georgeson. “Partner it with some full-body, military-style, boot camp workouts, and you’ll get in great shape in no time.”

Build Explosiveness With Box Jumps

Build Explosiveness With Box Jumps

Boxes are normally tucked away in the corner of your gym, waiting to be used. They’re a simple piece of equipment that can help you jump higher and run faster, as long as you know how to properly use them.

Box jumps are mostly used for jumping, which is a plyometric exercise. Plyometric exercises, according to a study published in the International Journal of Sports Physical Therapy, are fast exercises that improve both speed and power. You can use plyometrics to jump higher and run faster. They also help prevent injuries by strengthening your tendons and ligaments. In some cases, plyometrics are even used during rehabilitation from an injury.

Box jumps are a popular plyometric exercise. The boxes come in a few different shapes and sizes. Some have hollow metal frames and a flat surface on top. Others are made of wood. The safest kind is wrapped in a thin cushion, which is helpful if you miss during your jump.

BOX JUMP TECHNIQUE

To do a box jump, start standing behind the box. You can either start a few steps back and step forward before you jump up or start close to the box and jump up from where you’re standing. To jump, throw your arms down and quickly squat down, then throw your arms up and jump up to the box. Try to land softly by bending your legs. You can either step backward or turn around and jump to get back to the ground.

Like most pieces of equipment, there’s a correct and incorrect way to use a box. You can either use them as a target or a cushion for your jump. The incorrect way to use a box is as a target. You shouldn’t increase the height of the box as a goal to jump higher. This is not only dangerous but might encourage you to cheat during your jump.

Using a box that’s too high is risky because your feet might not clear the box as you jump up. It’s not uncommon to smack your shins against the box or catch your toes and fall. For that reason, using a smaller box is much safer.

CHEATERS NEVER WIN

High boxes encourage you to cheat during your jump. While you might jump higher to land on the box safely, chances are you’ll cheat by bringing your feet up higher. It’s scary to think you might miss the box, which is why you’ll think more about landing the jump than using proper technique or leg power. If that’s the case, you’re simply lifting your legs up higher than you would with a lower box instead of jumping higher. Rather than using the box as a target to try to jump higher, use a lower box and work on the quality of your jumps.

If you watch someone jump onto the box, your eyes should follow their hips, not their feet. The higher your hips go, the higher you’re truly jumping. Since you’re not using the box as a target, it’s meant to soften your landing.

When you’re training to jump higher, there’s a lot of impact on your legs and the rest of your body. Each time you jump and land on the ground, it sends a shockwave through your body that stresses your ankle, knee and hip joints. Without a way to soften your landing, you might get injured or tired quickly while practicing your jumps.

DEPTH JUMPS FOR EXPLOSIVENESS

Once you get comfortable with box jumps you can make things more difficult. Depth jumps increase the intensity of jumping and increase the impact, so they shouldn’t be used by beginners. A study from the Australian Journal of Strength and Conditioning says depth jumps can improve your sprint speed and vertical jump, so athletes or even weekend warriors can benefit from these, however it’s not recommended to do depth jumps unless you’ve had at least three months of weight training.

To do a depth jump you’ll need two boxes. Neither box should be very high, especially if you’re new to the exercise. Start with a height of 18 inches for women and 24 inches for men. Set the boxes 3–4 feet apart. Stand on one box, facing the other box. Step off and land, dropping down slightly into a squat position while throwing your arms down. Immediately start jumping up, throwing your arms up. Land on the box in front of you.

This is basically a supercharged jump that takes advantage of something called the stretch-shortening cycle. As your muscles lengthen they tense up, similar to a rubber band. When you do a depth jump you start by dropping off of one box and landing. Your muscles tense to absorb the impact of landing. Then, you use that tension in the muscles to jump up to the next box. This is similar to running or jumping in a sporting event.

FITTING BOX JUMPS INTO YOUR WORKOUT

To get the most out of your box jumps, or plyometric training in general, you should follow a program. Box jumps are different from weight training or cardio workouts because they’re very high intensity. You have to focus on being as explosive and powerful as possible each rep to train your muscles to jump higher or run faster.

That’s why the National Strength and Conditioning Association recommends you only do plyometric training, such as box jumps, a maximum of 2–3 times per week. You should do plyometrics after a warmup but before you do any weight training or cardio so your muscles are still fresh. See how long it takes you to finish your set, and rest five times that length before the next set.

Even though box jumps take away most of the impact from jumping, it still takes a toll on your joints. To avoid injury, count the amount of reps you do per plyometric workout. For example, if you do 5 sets of 5 reps, you’ve done 25 total reps. Slowly increase the number of reps you do per workout. If you suddenly do 100 reps in a workout, your body might not be ready for the sudden shock.

Watermelon Cucumber Salad

Watermelon Cucumber Salad

Made with freshly cut watermelon and cucumber infused with coconut water, this light and refreshing salad from Love and Zest will keep you hydrated on warm days. A touch of honey and a pinch of salt add delicious sweet-savory flavor.

Watermelon Cucumber Salad

Ingredients

  • 2 cups (300g) watermelon, diced
  • 1 medium cucumber, spiralized or diced
  • 1/4 cup (30g) sweet basil, chopped
  • 1/4 cup (60ml) 100% coconut water
  • 1 teaspoon honey
  • Pinch of salt

Directions

In a large bowl, toss together watermelon, cucumber, basil, coconut water, honey and salt. Chill for 15 minutes before serving.

Serves: 4 | Serving Size: 1/4 of recipe

Nutrition (per serving): Calories: 40; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 37mg; Carbohydrate: 6g; Dietary Fiber: 0g; Sugar: 2g; Protein: 1g

Blocks (per serving): 
Protein: 0; Carbs: 1; Fat: 0

Find out your blocks by booking a scan here:
https://www.barracuda.fitness/services/inbody/

Check out more recipes here: 
https://www.barracuda.fitness/category/recipes/

Dear Trainer: Are the Calories on Cardio Machines Accurate?

Trainers get asked all kinds of questions, which makes sense: The gym can be an intimidating place with trends coming and going by the second. How can a person keep up with it all? We’ve been collecting questions and asking trainers for answers. If you have a question of your own, leave it in the comments below — and yours just might be answered next.

The long and short of it is the calorie counts on machines aren’t very accurate.

The best tactic is to use these counts as a very rough estimate and probably assume you burn fewer calories than it indicates.

Research demonstrates most pieces of cardio equipment overestimate caloric expenditure, with ellipticals having the highest level of inaccuracy — and treadmills and stair-climbers next.

WHAT TO KNOW

Several factors feed into this inaccuracy:

1. THE AGE OF THE MACHINE

In general, the older the machine, the less accurate the calorie readout will be. This is due to improved technology over time and general wear and tear of the machines.

2. DATA INPUT

The more information you plug into the machine, the higher the accuracy. Many cardio machines ask for weight, height, gender, etc., which all factor into the equations that estimate overall calorie burn. If none of these items are entered, most machines calculate for a 150-pound user.

3. HUMAN ERROR

The cardio machine does not know you, obviously. Even if it knows your weight, it cannot factor in things like your basal metabolic rate, body composition, experience with the particular cardiovascular activity or if you may be using the machine improperly (i.e., leaning on the handles of a stair-climbing machine).

4. COMPETITION

There was a time when machine manufacturers would purposely have their piece of equipment produce a higher calorie read out. Exercisers would want to use the machine that said they burned the most calories because they assumed it meant they were working harder, thus that particular machine would get more use and be more popular at fitness centers. This has gotten much better in recent times.

WHAT TO DO

Rich Hesketh, Under Armour training team member and strength coach at DECAMAN athletics, explains that, “If you’re going to use calories, the key would be to use the same machine (brand) and mode of work (bike, treadmill, rowing erg, etc.) to measure improvement. Try to reach caloric goal rides in specific times. For example: 500–1,000 calorie efforts in the shortest time duration possible.”

Todd Durkin, also an Under Armour training team member and owner of Fitness Quest 10, prefers to use his heart rate monitor for more accurate (but not perfect) caloric read out: “Nothing is as accurate as a chest-strap heart rate monitor. I prefer to use a MyZone Heart rate monitor when training as it tells me heart rate, calories burned and gives me MEP’s, which is an effort score based on metrics including height, weight, heart rate, intensity and duration.”

Being aware of the machine’s tendency to overestimate calories helps. Also, if you are especially concerned about overestimating calories for tracking on MyFitnessPal, consider entering in a lower weight on the cardio machine.

THE BOTTOM LINE

Take your caloric read out on that piece of cardio equipment with a grain of salt. If the workout didn’t feel very intense, chances are you didn’t burn 1,000 calories in 30 minutes. The calories on your machine can still be a fun gauge of intensity from workout to workout, but shouldn’t be the end-all-be-all for how much ice cream you can allow yourself to eat post-workout.

Is Light Beer Better For Your Waistline?

Is Light Beer the Diet Soda Equivalent?

If you’re watching your weight and perusing the beer aisle, it’s tempting to buy a six-pack of light beer as a less-unhealthy option compared to regular, full-flavor beer. This begs the question of whether light beer has its own hidden downsides, or if it’s an unfair comparison.

We asked registered dietitians to explain what’s in light beer, how it compares to regular beer and whether making the switch is worth it.

IS LIGHT BEER LIKE DIET SODA?

“In my opinion, light beer is not the equivalent of diet soda,” says Bri Bell, registered dietitian and founder of Frugal Minimalist Kitchen. “Light beer has the same ingredients as regular beer, but fewer calories. Diet soda has different ingredients compared to regular soda and zero calories.”

A better comparison would be full-fat milk and 1% milk, says Bell. In milk, most calories come from naturally-occurring fats. In beer, most calories come from the alcohol content. Since 1% milk has some fat removed, it’s lower in calories, but has the same essential ingredients. Similarly, light beers just have less alcohol than regular beers, and therefore pack in less calories. In general, “darker beers with higher alcohol content are more calorie-dense than lighter-colored beers or beers with lower alcohol content,” explains Bell.R

HOW DOES LIGHT BEER COMPARE TO REGULAR BEER?

“The main differences between the light and regular versions of beer are the alcohol content and the carbohydrate content, which both affect the overall calorie content,” says Bell. “Most regular beers have an alcohol content of 5–10%. With light beers, the alcohol content usually stays around 3–4%,” adds Keith-Thomas Ayoob, registered dietitian and founder of Cut to the Chase Nutrition. As far as calorie savings go, 12-ounce regular beers tend to clock in at around 140–160 calories, while light beers of the same size generally have around 100–110 calories, he says.

For example, a bottle of Coors Light is 4.2% alcohol by volume (ABV) and 102 calories. Coors Banquet, on the other hand, is 5% ABV with 147 calories. If you’re strict about your calorie-counting goals, those 45 calories could add up (especially if you’re downing more than one brew). But the difference between some light and regular beers is even slimmer: A bottle of Budweiser is 5% ABV with 145 calories, whereas Bud Light is 4.2% ABV with 110 calories.

SHOULD YOU SWAP REGULAR BEER FOR LIGHT BEER?

In short, it depends on your own personal calculation. If you’re watching your intake, light beer tends to be, well, lighter. But your buzz will be, too, which may lead you to knock back more than you would otherwise and sabotage your weight-loss efforts. “I recommend finding a beer that satisfies your craving for a beer, regardless of whether it’s light or regular,” says Bell. “If you drink a light beer instead of a regular beer to try to ‘be healthy’ but don’t even enjoy it, you basically drank it for nothing.”

THE BOTTOM LINE

While either type of beer can certainly be enjoyed in moderation as part of a healthy, well-balanced diet, “try to be mindful of quantity and portion sizes above all,” advises Ayoob. “Moderate drinking is one drink for women and two for men and you should aim to stay under these serving limits.”

While you might not get a buzz with a lighter beer, that could actually be a benefit for your waistline. “Alcohol is a dis-inhibitor, which means you might make decisions about food that lead you to overeat when you wouldn’t otherwise.”

8 Ways to Quit the Clean Plate Club

8 Ways to Quit the Clean Plate Club

If you grew up with your parents demanding you “clean your plate!” before you could leave the dinner table, it’s all too easy to carry the habit into adulthood. It’s an understandable move, too, especially if you’re trying to avoid food waste or stick to a tight budget.

The good news is a clean plate habit in itself isn’t necessarily harmful. “There’s no need to feel guilty if you enjoy every bite of food on your plate, especially if you mindfully serve yourself just what you need,” says Jackie Newgent, RD, culinary nutritionist and author of “The Clean and Simple Diabetes Cookbook.” “But if you consistently over-serve yourself, then regularly polishing off everything on your plate can lead to weight gain.” What’s more, eating beyond your energy needs can also undo your body’s intuitive sense of hunger and fullness, adds Kristin Koskinen, RDN. “Ideally, you should eat when you are hungry and stop when you are full.”

If clearing your plate no longer serves your weight-loss goals, here are a few ways you can leave the clean plate club, according to the experts.

1. DIFFERENTIATE HUNGER FROM DESIRE

Aim to eat until you’re 80% full, a concept known as ‘hara hachi bunme’ in Japan, says Koskinen. To do so, “plate enough to satisfy your hunger. If you eat everything on your plate and are still hungry, get more food. Between servings, pause to consider if you are feeling physical hunger (from the neck down) or psychological hunger  (like cravings or desires),” she says. If you’re hankering for another taste but your body says stop, save that extra portion to enjoy later, when you’re actually hungry for it.

2. SERVE MEALS ON SMALL PLATES

If you shrink the size of your plate, you can cut about 280 calories each day, shows a study in the Cochrane Database of Systematic Reviews. “The larger your dinnerware, the more you will eat,” says Koskinen. “Choose smaller plates for everyday use, and go for an 8-inch option or a luncheon plate, rather than one that looks more like a serving platter.”

3. PORTION OUT YOUR PLATE

To avoid clean-plate guilt, give yourself healthy portion sizes from the beginning. “I suggest always starting with veggies. Fill half your plate with non-starchy vegetables, such as a leafy salad, grilled bell peppers or roasted asparagus spears. Then, there will be less room for more calorie-dense choices,” says Newgent. But keep in mind: A healthy serving of meat is about the size of a deck of cards, and a healthy side of whole grains or fruit is about the size of a tennis ball, she says.

4. EAT MINDFULLY

Clean plate club woes often come after you race through your meal. When you can, practice mindful eating by taking your meals sitting down with minimal distractions (yep, that means no phone or TV). Instead, pay attention to how each bite tastes and note the textures and flavors of your meal, says Koskinen. “Giving your food your full attention not only supports proper digestion, but also slows the process of eating so your body and mind have the opportunity to register when your needs have been satisfied.”

5. FIGHT FOOD WASTE FEARS

No doubt, food waste and world hunger are big problems, but finishing all of the food on your plate won’t solve either, says Koskinen. In reality, “eating more than you need at one time just moves the waste from your plate to your body, where it must be processed and likely stored as excess body fat,” she says. The fix is simple: “To avoid food waste and any associated guilt, simply pack up any remaining food on your plate.” Even if it’s just a bite or two, you can always enjoy it later.

6. TURN LEFTOVERS INTO PLANNED-OVERS

If your favorite recipes keep producing more than you can eat, instead of trying to scarf down as much as you can, plan ahead for next time. Make a note to halve the recipe or freeze leftovers (soups, stews and casseroles are particularly freezer-friendly), says Koskinen. Or remix planned-overs the next day. “Excess food scraps can lead to so much culinary creativity if you’re open to it,” says Newgent. “To keep it simple, leftovers can be scrambled with eggs or tossed with pasta.”

7. SHARE YOUR PLATE OR BOX IT UP

Restaurants are notorious for serving massive portions, so don’t push yourself to overeat (no matter how delicious your meal is). Split your meal with a friend or save part of yours for later. “You may incur a shared plate fee, but it’s a small price for healthy eating habits,” says Koskinen. “If you tend to mindlessly nibble over the course of a conversation, you can ask to have half the plate boxed up before your meal is even served,” she suggests. Or place your knife and fork over your plate as a visual reminder you’re full and focus on conversation and sipping water instead.

8. SCHEDULE IN SNACKS

“If you’re often ravenous as you sit down to dinner, it can lead to eating everything on your plate — even if it’s more food than your body needs,” says Newgent. To prevent this, plan a healthful afternoon snack. Think: protein plus produce, as this duo is especially satiating, says Newgent. Try pistachios and grapes, hummus and cucumbers or a hard-boiled egg and berries, she suggests. A good rule of thumb to follow per Newgent: “Don’t go more than five waking hours without something to eat.” This helps keep your metabolism revved up and your blood sugar steady, warding off a starved feeding frenzy come dinnertime.

Frozen Raspberry Yogurt Granola Bites

Frozen Raspberry Yogurt Granola Bites

Active time: 15 minutes Total time: 4 hours, 15 minutes

These little froyo tartlets are super simple to make and offer a sweet hit from ripe raspberries and a hint of honey, plus protein from Greek yogurt. The bottom “crust” is made of granola mixed with coconut oil so they won’t crumble while you’re nibbling.

Not all granolas are alike; some are high in calories and loaded with refined sugar and fat. Be sure to read the ingredient label and choose a brand that uses little added sugar and is lower in fat such as Kind, Purely Elizabeth, Bob’s Red Mill or Bear Naked.   

Frozen Raspberry Yogurt Granola Bites

Ingredients

  • 1 cup (122g) vanilla-almond granola (We used Bear Naked.)
  • 1 tablespoon coconut oil, melted
  • 1 1/2 cups (355ml) plain Greek yogurt (We used Fage full-fat Greek yogurt.)
  • 1 1/2 cups (227g) raspberries
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract

Directions

Prepare a 12-well muffin cup with muffin liners. Combine the granola and coconut oil and stir well to combine. Divide the granola evenly among the muffin cups. Set aside in the freezer.

Blend the yogurt, 1 cup (125g) of raspberries, honey and vanilla in a blender until smooth. Pour into the muffin wells over the granola. Place the remaining raspberries on top of the yogurt, pressing them gently to partially submerge them.

Return the muffin pan to freezer and freeze until firm, at least 4 hours. Remove from pan, and store in an airtight container or zip-top freezer bag for up to 3 months. Peel off paper liners and let stand for 5 minutes at room temperature before serving.

Serves: 12 | Serving Size: 1 bite

Nutrition (per serving): Calories: 97; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 7mg; Sodium: 16mg; Carbohydrate: 13g; Sugar: 6g; Dietary Fiber: 2g; Protein: 3g

Blocks (per serving): 
Protein: 0.5; Carbs: 1; Fat: 0.5

Find out your blocks by booking a scan here:
https://www.barracuda.fitness/services/inbody/

Check out more recipes here: 
https://www.barracuda.fitness/category/recipes/

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5:45 PM – CUDAFIT 45
6:30 PM – CUDAFIT 45
7:15 PM – CUDAFIT 45

tUE - THUR

7:15 AM – CROSSFIT
8:45 AM – CROSSFIT
9:30 AM – CROSSFIT

4:15 PM – CROSSFIT
5:00 PM – CROSSFIT
5:45 PM – CROSSFIT
6:30 PM – CROSSFIT
7:15 PM – CROSSFIT

SAT

9:00 AM – CUDAFIT 45
9:45 AM – CUDAFIT 45
10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45
12:00 PM – MOBILITY & YOGA

SUN

10:30 AM – CUDAFIT 45
11:15 AM – CUDAFIT 45