Try negative reps for muscle confusion

What are negative reps? Think of your standard bicep curl. Well with negatives reps your focus is on slowing down the eccentric phase of the exercise (the lowering phase). Curl up at a faster pace (one second), when you go to the lowering phase you count slowly down, one one thousand, two one thousand, and end at five one thousand. Negatives will allow you to train using a slightly heavier weight, so take advantage of this! This style of training will fatigue your muscles beyond previous experience, while promoting growth and strength.

Why workout with ropes

Fitness ropes are an excellent fitness tool that are increasing in popularity for great reasons: they provide a killer workout and are a lot of fun. You’ll see amazing results in muscular endurance, cardiovascular conditioning, and fat burning – and it’s not often you find a tool versatile enough to address all those areas at once! Benefits include:

• Great for strength, power, and endurance
• Increases aerobic and anaerobic capacity
• Alternative cardiovascular training that is low-impact yet high-intensity
• Incredible full body workout, including great trunk conditioning
• Develop grip strength
• Utilizes natural movements with high functional carryover
• Simple to immediately adjust workout intensity for individual needs, without having to adjust equipment
• Safe and fun for all ages – you’ll feel like a kid again!

Post-workout smoothie

Try this smoothie creation if you are in the mood for a healthy and palate-pleasing post-workout drink:

• 1 frozen banana
• 1/2 of a fresh mango (sliced up)
• 1/2 cup skim milk
• 1 teaspoon reduced fat peanut butter
• a dash of honey

Blend up in blender. You could also throw in a little low fat plain greek yogurt as well. Enjoy!

Pumpkin Oatmeal Chocolate Chip Cookies

For a healthy pre or post-workout snack or as dessert, try these oatmeal pumpkin cookies out. Made them this week and they are taste delicious!

Pumpkin Oatmeal Chocolate Chip Cookies

Ingredients:

• 1/2 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1 tsp baking powder
• 1/4 tsp baking soda
• 1/2 tsp sea salt
• 1/3 cup canola oil
• 2/3 cup packed brown sugar
• 1 large egg
• 1 tsp vanilla extract
• 1 tsp Chinese 5-spice powder
• 3/4 cup pumpkin puree
• 3/4 cup old fashioned oats
• 1/2 cup semi-sweet chocolate chips

Directions:
1. Preheat oven to 350 degrees.  In a medium bowl, whisk together flours, baking powder and soda, salt, Chinese 5-Spice; set aside.

2. In a large bowl, whisk together oil, sugar, egg, vanilla.  Add pumpkin and then add flour mixture and stir to combine.  Mix in the oats and chocolate chips.

3. Use a tablespoon to scoop up cookie dough and roll into ball, place on lined cookie sheet about 1 1/2 inches apart.  Bake until lightly browned, about 15-17 minutes.

Recipe credit and photo given to: thewifeofadairyman.blogspot.com