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Traveling by road can be exciting, fun, and easy. Whether you are in a car, a bus, or a van, you can get the full amazing experience that comes with traveling by road. When planning for a road trip, there are many important things to put in place. For example, if you own a car, you need to make sure your car is in proper condition. You also need to pack essential luggage, documents, and maps. However, planning what you will eat on the road is very crucial. If you’re on a diet or want to eat healthily, you need to ensure that you plan your road trip food and snacks.

Consuming the right meals while traveling by road is important.

Listed below are various healthy foods for road trips:

11 Healthy Foods For Road Trips

These are some of the most nutrient-dense foods and snacks that you can take on a road trip.

1. Fresh fruit and nut butter

Fresh fruits and nuts are naturally nutritious and portable. They aid in bowel movement and prevent constipation. Apples, strawberries, bananas, and almonds, are examples.

Fresh fruits and nut butter are high in protein and can be used to replace unhealthy snacks when traveling.

2. Unsweetened yogurt

Flavored yogurt has a lot of sugar, which is bad for the human body. Unsweetened yogurt, on the other hand, is good for you since it contains protein. It must, however, be kept cool to avoid spoilage.

3. Roasted chickpeas

Chickpeas are high in protein, fiber, magnesium, and zinc, making them extremely nutritious. Chickpeas might be difficult to package for a road trip, but they can be ordered online to reduce the pressure.

4. Avocados

Avocados are rich in fiber, fat, potassium, vitamin C, E, and folate, all of which are beneficial to health. While traveling, they can be salted and eaten with a spoon or mashed and served with bread or crackers.

5. Cheese and crackers

Cheese and crackers are a classic ready-to-eat snack that can help you fill up on the go. It’s a convenient snack for any traveler. It tastes well with fresh fruits and juice.

6. Dark chocolate and almonds

When you’re on the road and you’re seeking something sweet, stay away from baked foods and sugary beverages. Dark chocolate and almonds are a better choices. Both are potent polyphenol antioxidants that help to protect the heart.

7. Popcorn

Popcorn is a good source of fiber, which might help you stay energized while traveling. However, instead of microwave popcorn, go for fresh popcorn cooked with natural ingredients like corn, salt, and oil.

8. Hard-boiled eggs

This pair of eggs are high in protein, which your body requires for road journeys. Although hard eggs are difficult to prepare, they are simple to store and eat when traveling.

9. Carrots and Grapes

These fruits are high in nutritional value for a healthy body and make a great road trip snack. This is because chewing them minimizes boredom and the risk of eating unhealthy snacks while traveling.

10. Walnuts

Another amazing nut for road trips is walnuts. It contains the most plant-based omega 3 fatty acids required by the body. When you’re on the road, walnuts can help you feel satisfied and less hungry.

11. Coconut chips

This is yet another excellent option for road trips. When properly baked, coconut chips are sweet and crispy. Coconut chips are available in a range of tastes, so you can choose your favorite.

Bottom Line

While on the road, eating healthy meals is a great way to maintain a smooth and stress-free trip. Packing these healthy foods for road trips will ensure you consume nutritiously while on the road.

The post 11 Healthy Foods for Road Trips first appeared on You Must Get Healthy.

The post 11 Healthy Foods for Road Trips appeared first on You Must Get Healthy.

Beginning an exercise routine when you are obese can be challenging, but that shouldn’t deter you from getting started!

No matter what your age, it’s important to approach your goals with patience, consistency, and a focus on your overall well-being.

Here are 12 steps to help you start exercising if you’re an older adult dealing with obesity.

1. Talk to Your Doctor Photo Credit: Depositphotos

Before beginning any exercise program, consult your doctor or a healthcare professional, especially if you have any underlying health conditions or concerns. They can provide guidance tailored to your specific needs and limitations.

2. Start Slow Photo Credit: Shutterstock

This is the MOST important! Don’t overdo it on day one.  You will likely become discouraged, sore, and possibly even injured. 

Begin with low-impact exercises that are gentle on your joints, such as walking, swimming, or cycling. Start with short durations, even as little as 10 minutes a day, and gradually increase the time as your endurance improves.

3. Set Realistic Goals Photo Credit: Shutterstock

Set achievable, realistic, and specific goals. Set goals about consistent movement, not just weight loss!

Instead of aiming for significant weight loss at the start, focus on creating healthy exercise habits. Goals like walking for 10-15 minutes a day or reducing sedentary time can be a good start. Keep track of your daily activity and progress.

4. Find Activities You Enjoy Photo Credit: Shutterstock

Look for activities you enjoy doing. Whether dancing, walking, biking, or playing a sport, finding something you like increases the likelihood of sticking with it in the long run! 

If you hate the exercise you choose, you won’t stick with it. There is no one right form of exercise; you need to think about what YOU like.

5. Consider Support Photo Credit: Shutterstock

Exercise with a friend or family member, or consider joining a support group. Having someone to exercise with can provide motivation and make the experience more enjoyable.

You can also find an accountability partner — someone who will check in with you daily to give you encouragement and support.

6. Modify Your Diet Photo Credit: Shutterstock

While exercise is important, weight loss is also significantly influenced by diet. (You can’t out-train a bad diet!)

No matter how you slice it, it’s calories in vs. calories out.  Of course, the type of calories matters, so start eliminating processed foods and try to eat real foods like fruits and veggies. 

Don’t change everything at once, but be mindful and focused. You can also consult a nutritionist or dietitian to create a balanced meal plan that supports your exercise routine and overall health goals.

7. Focus on Strength Training Photo Credit: Shutterstock

Incorporate strength training exercises into your routine. Building muscle mass can boost your metabolism and help with weight loss. Start with bodyweight exercises and gradually introduce light weights.

8. Be Mindful of Your Body Photo Credit: Shutterstock

Listen to your body. If you experience pain (not to be confused with the usual discomfort of exercise), it’s a sign to stop and rest. Pushing yourself too hard, especially in the beginning, can lead to injuries.

9. Track Your Progress Photo Credit: Shutterstock

Keep a record of your workouts. Tracking your progress, whether it’s the number of steps, minutes of activity, or your strength training routine, can be motivating and help you stay on course!

10. Be Patient and Persistent Photo Credit: Depositphotos

Understand that progress may be slow, and setbacks might happen. Stay persistent and be patient with yourself.

Celebrate your achievements, no matter how small they may seem.  You didn’t gain the weight overnight, and you won’t lose it overnight, either. You’re in it for the long haul, and you’ll get there!

11. Stay Hydrated and Well-Rested Photo Credit: Shutterstock

Drink plenty of water, especially when exercising. Also, ensure you get enough sleep, as rest is crucial for your body’s recovery and overall well-being.

12. Consider Professional Guidance Photo Credit: Depositphotos

If possible, work with a certified fitness trainer experienced in working with individuals who are obese. You can also join an online program with beginner exercise programs that are well-instructed.

Remember, the key is to make sustainable changes to your lifestyle. Small, consistent efforts over time can lead to significant improvements in your health and fitness!

Walking For Weight Loss | Your 14-Day Plan Photo Credit: Shutterstock

Guess what—walking works! Study after study proves that people who walk regularly stay more youthful, stronger, and happier in old age. To get started, try my free 14-day challenge and get walking for a weight loss plan.

Whether you like to walk on a machine, around your workplace, or in your neighborhood, walking can and should easily be incorporated into your daily life!

Walking For Weight Loss | Your 14-Day Plan

The Best Core Exercises for Seniors Photo Credit: Shutterstock

Ab workouts aren’t limited to athletes and the under-30 crowd!

As a matter of fact, seniors rank as one of the top groups who should be doing core strengthening exercises regularly because targeting your midsection with exercises that sculpt and strengthen is key to staying healthy and active.

The Best Core Exercises for Seniors

Yoga For Beginners | A Complete Guide To Get Started Photo Credit: Shutterstock

If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.

Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

Yoga For Beginners | A Complete Guide To Get Started

If you’re not a fan of squats, or due to knee issues, don’t feel comfortable dropping low, there’s still hope for your derriere. The revered functional movement is great for building strength, improving mobility and sculpting a curved physique, but it’s not the only exercise that can do the trick.

Single-leg lifts, lateral lunges, and donkey kicks are just a few glute exercises that can help get your booty in gear without getting low. But don’t be fooled, these seven moves, demonstrated by Daily Burn trainers, will still whip your rear into shape. While they don’t require explosive movements like some squat variations, the high reps, pulses and balance moves are guaranteed to make it burn.

RELATED: 5 Better Ways to Sculpt a Stronger Butt

7 Glute Exercises to Tone Your Booty 1. Dirty Dog

This barre-inspired move, also known as the fire hydrant, will give your glutes, outer thighs, and core some serious sculpting action. Just remember to keep your hips square and lifted to get the most out of this exercise. The bent-knee hip extension will give your core and obliques some TLC, too.

How to: Get into tabletop position with your knees directly under your hips and hands under your shoulders (a). Keeping both knees bent, lift your right leg until your right thigh is parallel to the floor (b). Then, extend your right leg straight, with your right foot flexed (c). Bring the right leg back down to the ground, knee bent (d). Repeat for 10 reps, then switch sides.

2. Donkey Kicks

Another highly targeted move, donkey kicks are a great way to fire up the gluteus maximus (the meatiest muscle in your backside, responsible for movement in the hip and thigh). As you kick into gear, make sure to tighten your lower ab muscles and avoid sagging your hips on one side.

How to: Get into tabletop position, keeping your knees directly under your hips, hands under your shoulders and toes tucked (a). Keeping your right knee bent foot flexed and core engaged, press your right foot up towards the ceiling, squeezing your glutes as you reach higher. At the top position, your right thigh and foot should be parallel to the floor (b). Lower your right knee back down to the starting position (c). Do 10 reps, then move on to the left.

RELATED: 5 Glute Bridges You Can Do in Front of Your TV

3. Glute Bridge

Glute bridges are the perfect booty-shaping exercise because they target all three muscles that make up your butt: gluteus maximus, medius and minimus. They also help stretch your hamstrings and relieve tightness. The key with this exercise is to reach full extension, while keeping your shoulders grounded.

How to: Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt (a). Arms at your sides, or raised out in front of you (palms together), press up into a bridge, lifting your hips and butt off the ground. Keep your shoulders grounded, hips square and body in a straight line from your neck to your knees (b). Hold the bridge for two breaths before you bring your hips and butt back down to the ground (c). Do 10 reps.

4. The Clam

Mobility masters love this move because it addresses hip rotation and glute strength in one fell swoop. Not only will you work out the kinks from sitting all day, in just a few reps, you’ll start to feel the burn in those glutes and thighs.

How to: Lay on your left side with knees bent, and press up on your left forearm, into a modified side plank (a). Square your hips and place your right hand at your waist. Your body should form a diagonal line from the top of your head to the ground (b). Engaging your abs, glutes and thighs, rotate your top leg open (knee bent), so your legs form a diamond (c). Then, close the clamshell returning to the starting position (d). Repeat for 10 reps per side.

RELATED: 5 Power Lunges for Killer Glutes

5. Lateral Lunge

Lateral lunges will not only strengthen your glutes but also the muscles around your hip and knee joints. To get the most out of this move, you’ll want to keep your back straight and your chest lifted as you sit back into the lunge. Lateral lunges can also help improve your hip mobility and stretch out tight hamstrings.

How to: Stand with your feet hip-distance apart and hands at your sides (a). Take a big step with your right foot to the right, gently landing with the right knee bent, being careful not to let it extend past your toes (b). Sit your hips back and allow your left leg to straighten, feet planted flat on the ground (c). Reverse the lunge and return to the starting position (d). Do 10 reps per side.

6. Single Leg Touchdowns

A test of balance and strength, the single-leg touch exercise improves your range of motion and helps loosen your joints. As you stand on one leg, bring awareness to your upper body to help stabilize weight throughout your body.

How to: Stand with feet hip-distance apart with your weight on your left foot, arms at your sides (a). Take your right knee and bend it behind you, and wrap right hand around your right foot. Have a slight bend on your left knee if you need support for balance (b). Engaging your ab muscles and squeezing your glutes, hinge forward at the waist and tap the ground with your left hand (c). Lower your right leg down while lifting your torso back up to the starting position (d). Perform 10 reps on each side.

RELATED: 15-Minute Leg Workout to Tone Up Fast

7. Single-Leg Forward Reach

Last but not least, another booty balance challenge. The forward reach will help offset your weight as your leg extends behind you. The name of the game is stability and building a strong base.

How to: Stand with all your weight on your left foot (a). Keeping your left knee slightly bent, extend your right leg straight behind you with your toes hovering just above the floor (b). Then, reach your arms up and hinge forward at the waist as you lift your right leg up until it’s parallel to the floor (c). Pause and hold this position for two breaths (d). Lower your right leg to the floor as you stand upright and rest your right foot on the ground (e). Do 8-10 reps per side.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Feature photos by Ryan Kelly / Daily Burn. Cover image via Shutterstock

Strength Weekly is the show taking you in depth on all aspects of the barbell game and beyond.

This week, we break down the four biggest stories in strength. Rudy Kadlub has a record day, the Arnold Strongman and Strongwoman rosters for 2024 are revealed, and we discuss every era of modern bodybuilding history.

Today, hosts David Thomas Tao and Phil Blechman break down:

00:00 Intro
01:10 Run of Show
02:17 Rudy Kadlub’s MASSIVE Day
05:00 Arnold Strongman Classic Rosters
06:22 Thor’s Big Comeback?
08:40 Arnold Strongwoman Classic Roster
10:10 Bodybuilding through the decades
14:20 Phil’s legendary Arnold impression
16:51 The Modern Era of bodybuilding

Follow David Thomas Tao and Phil Blechman on Instagram.

The post Arnold Rosters PLUS Every Bodybuilding Era — Strength Weekly appeared first on BarBend.

If you’ve ever been in the middle of a workout and noticed that your hips are popping, chances are you’ve been hesitant to power through. Whether you’ve attempted to adjust your movement or skip the offending exercise entirely (leg raises, leg circles, bicycle crunches, and side plank crunches are all common culprits), it doesn’t solve the multi-part mystery of what’s causing it in the first place or how you can keep it from happening in the future.

“No matter what the exercise method is, it’s always the same issue,” Sharyl M. Curry, a certified Pilates instructor and founder of Park East Pilates tells me when I visit her for a session in her New York City studio. “If you’re lifting the leg up and down with your thigh bone jammed up in your hip, that’s when you get the popping,” she explains. This happens when you’re not properly lengthening the leg out of the hip, she says. “You always want to be creating and maintaining space in the joint with the help of the muscles.”

Of course, there are a lot of mechanics going on behind every lift and circle of the leg, and since you won’t be successful in lengthening out of the hip if other alignment issues are in play, Well+Good turned to Curry and NYU Langone physical therapist, Naomi Bailin, DPT for an easy-to-follow understanding of why your hips are popping during a workout.

What exactly is causing my hips to pop?

According to Bailin, there are several possible culprits behind your recurring hip popping, and they’re as simple (and harmless!) as a tendon sliding over a bone to a more serious issue like a labral tear (more on the latter in a bit). But most likely, what you’re experiencing is due to tightness in the connective tissue surrounding the hip joint capsule, which is made up of ligaments that connect bone to bone. “This can result in abnormal mechanics happening in the ball and socket joint in the hip,” Bailin says.

When you’re doing an exercise, such as lying on the floor and raising your legs, Bailin explains that the hip joint should glide downward. “Instead, the joint glides up if that hip is too tight in the connective tissue that encapsulates the joint.” (That’s the “jamming” of the thigh bone Curry mentioned earlier.)

One more thing that’s important to note, both Bailin and Curry say that a weak core is often to blame for this tightness. “We have to stabilize the hip joint so that it can move freely in the socket, and we do that by keeping the torso stable,” says Curry, who adds that by properly engaging the abdominals, you’re then able to create space in the hip joint by lengthening the leg.

On the other hand, a loose body of cartilage or a labral tear can be a more serious issue that causes hip popping, but Bailin notes that it’s more common in professional athletes like gymnasts or dancers (and can often be managed without surgical intervention). “The labrum is the washer that surrounds the socket of the hip joint,” Bailin explains. “It kind of deepens the socket and makes it more stable, and when there’s a tear in there, you can get some deeper clunking and popping.”

Is it really so bad if my hips are popping?

Unless the resulting hip popping is causing you pain, Bailin assures that there’s nothing serious going on. “The popping in and of itself, you don’t have to worry about,” she says. “It’s when it starts to interfere with function—so if accompanied by pain, by limitation, by sensations of instability where the hip is wobbly and making you feel unsteady—that can mean there’s something more going on.”

But even if it’s not causing you pain, hip popping can be an unpleasant sensation, and it is a sign that you’re not using the proper alignment during a workout. That, in turn, leads to relying on different muscles from those that the exercise intends to target, which means you won’t get the full benefits from your workout.

How can I prevent my hips from popping?

How you tackle the issue largely depends on your root cause behind the improper mechanics of the hip. Personally, Curry was quick to diagnose that because I was tucking my pelvis, it wasn’t possible for me to engage my abdominal muscles. That led to the whole domino effect of my hip flexors overcompensating to do the stabilizing work instead, causing the tightness that’s likely behind my hip popping. For general tightness in the hip, Bailin recommends stretching before your workout, suggesting kneeling lunges to target the adductors (inner thighs) and single-leg bridges to target the glutes and core (alternating sides).

If you’re suspicious that a weak core could be to blame, start by taking the time to ensure you’re properly engaging your abdominal muscles. An example, Curry says, is attempting to do leg lifts while lying on your back on the floor while not letting your back arch up off of your mat as you lower your legs. “It’s not the spinal column that has to push down, it’s the muscles that support around the spine,” she explains. “The more you pull in from the front, the more the back will roll onto the mat.”

Bailin adds that if your core isn’t yet strong enough to perform a particular exercise without your hips popping, you can try reducing the range of motion. If you’re getting popping when your legs are going low to the ground, for example, she says not to lower your legs as far down. “[This way] your spine can stay stable, rather than arching back and forth,” she advises. “By doing less, you’re then getting a better workout because you’re using the abdominals for what they’re intended for, which is to avoid spinal motion.”

When should I reach out to a professional?

If your hip popping is ever causing you pain, Bailin stresses that you should book an appointment with a physical therapist to address the issue as soon as possible. “Don’t let problems like this become chronic,” she says. “What can happen is, when you’re moving in a different way because you’re uncomfortable, then another joint can become an issue as a result of the faulty movement patterns. Don’t wait until one thing becomes two, and then two becomes three, and it becomes harder to intervene conservatively.”

For hip popping that’s not causing pain or stability issues, but just won’t seem to go away (and is a major nuisance, like mine), you can still opt to visit a physical therapist. They will be able to assess your alignment and address any issues they find—or direct you to a doctor should you need further medical intervention.

Writing a research paper on physical education can be an enlightening and rewarding experience. This field combines elements of health, physical activity, and education, providing a rich ground for study. Below are the key steps to create a compelling and informative paper.

Choose a Relevant Topic

The first step in writing your research paper is to select an interesting and relevant topic. Physical education encompasses a wide array of subjects, from the impact of sports on mental health to the effectiveness of different teaching methods in PE classes. When choosing your topic, consider current trends in physical education and how they affect various demographics. For instance, you could explore how modern technology is influencing physical education or the importance of physical education in combating childhood obesity. This stage is crucial as it sets the direction for your entire research. For a change, you can order a research paper online and use it as a sample for your writing. Inspect it, notice how it is written and the topic dwells on.

Conduct Thorough Research

Once your topic is defined, it’s time to dive into research. Utilize various sources, such as academic journals, books, reputable websites, and interviews with professionals in the field. This will provide a well-rounded view of your topic. Be sure to focus on recent studies to ensure your information is up-to-date. For example, if you’re writing about technology in physical education, look for the latest advancements and their implications. Your research should be comprehensive, covering all aspects of your chosen topic.

Develop a Clear Thesis Statement

Your thesis statement is the backbone of your research paper. It should clearly state your research’s main argument or primary point. For a paper on physical education, your thesis might focus on the benefits of a specific teaching method or the role of physical education in overall student health. This statement guides your research and writing, ensuring all your points relate to your main argument.

Organize Your Findings

With your research, it’s important to organize your findings logically. A well-structured paper helps in conveying your ideas more effectively. Start with an introduction that sets the context and introduces your thesis. Then, use body paragraphs to present and discuss your research. Each paragraph should focus on a single idea supporting your thesis. For instance, if your paper is about the impact of PE on student wellness, each paragraph could cover different aspects like physical health, mental health, social skills, and academic performance.

Write and Revise

Now, begin writing your paper. Remember to use simple, straightforward language. Avoid jargon and overly technical terms unless necessary. As you write, make sure each section flows smoothly into the next. After completing your first draft, revise it for clarity, coherence, and conciseness. Check for grammatical errors and ensure your arguments are well-supported by evidence. This phase is crucial for refining your paper and making it as strong as possible.

Cite Your Sources

Finally, it’s essential to cite your sources accurately. Proper citation not only gives credit to the original authors but also strengthens the credibility of your paper. You might use APA, MLA, or another citation style, depending on your institution’s guidelines. Ensure that every piece of information borrowed from other sources is properly referenced.

Final Thoughts

You can write a comprehensive and insightful research paper on physical education by following these steps. Remember, a great paper is about presenting facts engaging the reader, and contributing meaningfully to the field. Your paper has the potential to inspire and inform, so take the time to make it impactful.

As a home gym owner and someone who reviews fitness equipment for a living, I’ve become a huge fan of REP Fitness over the years. I have a sandbag, a plyo box, and a weight bench that I love from REP. Many of my colleagues praise the brand’s squat racks, barbells, and weight plates. What’s more, REP’s equipment frequently tops our holiday gift guides for men and women because it’s top-notch without costing an arm and a leg.

We know that most shoppers enjoy a good deal, and using a REP Fitness discount code can help you save even more money. Below, we’ve compiled all the ways you can score special discounts on the equipment you need to build the ultimate home gym.

REP Fitness Discount Codes

Because their products are already reasonably priced, you won’t find too many REP Fitness promo codes. That said, there are ways you can still get the best discount possible on their equipment. Here are all the ways you can save money when shopping on REP Fitness’s website:

• Rewards points: Get points for spending money, leaving reviews, following REP Fitness on social media, or signing up for texts. You also receive points each year on your birthday. For every 100 points you earn, you’ll receive a $5 reward.
• Local pickup discounts: If you live near REP’s showrooms in Moreno Valley, California, or Carlisle, Pennsylvania, and can pick up your items yourself, you may get up to 15% off your order.
• Customer referrals: Refer a friend and offer them $10 off their purchase of $100 or more. Earn $10 in points for every successful referral.
• Free shipping: There’s no need to enter any promotional code for free shipping. As of this writing, REP offers free shipping on all orders made within the lower 48 states.
• Financing: If you prefer to pay for your purchase in smaller installments, choose PayPal or Shop Pay as your payment method at checkout. Financing through Affirm is also available for purchases over $650.

Adjusting the REP AB-3100 Adjustable Weight Bench outside my garageHow to Apply REP Fitness Coupon Codes

1. Visit repfitness.com.
2. Sign up for rewards on REP’s Loyalty Program page with your name and email address. You’ll get points just for creating an account (don’t worry — it’s free) and then earn points for each dollar you spend on the REP Fitness website. Other ways to earn points include following REP’s social media accounts, leaving reviews, and signing up for text alerts. You’ll also receive points on your birthday. One hundred points equals $5 in rewards.
3. Redeem your eligible points when completing your order on REP’s checkout page.
4. At checkout, selecting PayPal or Shop Pay as your payment method will allow you to pay for your purchase in installments. REP also offers financing through Affirm on orders over $650.
5. Save money by picking up your items from one of REP’s showroom locations, if possible. Their showrooms are located in Moreno Valley, California, and Carlisle, Pennsylvania. Discounts start at 10% off purchases up to $2,500 and go up to 15% off purchases of $7,500 or more.

REP Fitness

REP Fitness offers commercial-quality yet affordable gym equipment for home gym owners. From barbells to weight benches to adjustable dumbbells, you can find almost everything you need to get stronger and fitter at home.

Get REP Fitness Discounts

When Are REP Fitness Products on Sale?

Like most major fitness equipment brands, REP Fitness offers sales around major shopping holidays, such as Cyber Monday. They don’t always offer sitewide sales, but they do usually have daily and weekly deals on select items.

Signing up for REP Fitness’ email newsletter is the best way to get notified when their products go on sale. It’s also an excellent way to get alerts about new products. Alternatively, you can learn about REP Fitness coupons and special discounts by following their social media pages.

For information on fitness equipment deals from all of our favorite brands, keep checking our holiday sales guides below.

• Labor Day Fitness Sales
• Black Friday Fitness Deals

Why We Love REP Fitness

I’ve owned several items from REP for nearly four years, and our Breaking Muscle product testers have tried dozens of REP Fitness barbells, dumbbells, kettlebells, weight benches, functional trainers, and power racks. Almost everything we’ve tested has received high marks for quality, durability, and performance.

A Breaking Muscle team member adjusting the back of the REP Fitness BlackWing Adjustable Bench

Some of our favorite REP Fitness products are listed below:

• Colorado Bar
• Double Black Diamond Bar
• BlackWing Adjustable Bench
• The FT-5000, which topped our list of the best functional trainers
• The AB-3100 Adjustable Weight Bench, which we consider a high-quality piece of budget-friendly home gym equipment

Why Shop at REP Fitness?

As mentioned, the Breaking Muscle staff is frequently impressed with the quality of REP Fitness’s products, especially considering how reasonably priced much of it is. We also appreciate that REP Fitness offers the following perks:

• A loyalty program with rewards points for completing certain actions on the REP Fitness website or their social media pages
• Free shipping on all orders within the lower 48 United States (as of this writing)
• The ability to finance purchases over $650 through Affirm
• The ability to pay in installments with PayPal or Shop Pay
• Local pickup discounts
• Discounts for successful customer referrals

A close-up of the endcap on REP’s Double Black Diamond BarbellFAQs: REP Fitness Discount Code

The post REP Fitness Discount Code (2023): Ways to Save and Earn Rewards appeared first on Breaking Muscle.

If you’re just starting your weight loss journey, it can be tough to stay motivated — and that’s normal!

Losing weight and bettering your health requires serious commitment and lifestyle changes, which isn’t always easy.

To help, we’ve rounded up 8 of the best ways to stay motivated and keep your weight loss on track.

1. Identify Your “Why” Photo Credit: Shutterstock

So, what is the ultimate reason you want to lose weight?

Your “why” is the purpose behind the action that will drive you forward when times get tough. Think of it as your “purpose statement.” 

It should be more than just wanting a better physique; it needs to have emotional meaning. It connects to your life values and is so much deeper than just weight loss! (Weight loss is the byproduct of your new habits.) 

When it comes to weight loss, one size doesn’t fit all. Every person will have a deeper reason as to why weight loss will change their life.

For example:

• Are you looking to improve your overall health?
• Do you want more energy or confidence?
• Are you trying to stay healthy for your kids or grandchildren?
• Do you have medical issues that would benefit from a healthier weight?
• Are you sick of being tired all the time?

No matter the incentive, figuring out why you’re striving for a transformation can assist in sustaining your dedication and keeping you on track to attaining your ambition. These deeper desires will eventually result in weight loss because you’ll change your habits to achieve them.

Once you’ve identified your why (and it can’t be “weight loss”—you need something meaningful!), it’s time to determine how you will get started by setting your goals.

2. Break Down Larger Goals Into Smaller Steps Photo Credit: Shutterstock

Achieving success necessitates the need for goals. It helps to focus your energy and create a plan for reaching the desired outcome. Goals should be realistic, measurable, and achievable within a reasonable amount of time.

To ensure that you are setting yourself up for success, it’s best to break down large goals into smaller tasks or steps. Smaller objectives can be established to make the larger goal more manageable and keep you inspired as you progress.

Example: If your aim is to shed 10 pounds by the start of summer, break it down into bite-sized portions, such as losing 1-2 lbs per week for the upcoming months.

Set Weekly or Monthy Mini-Goals, Too

All of your small successes will add up over time and help keep you on track toward achieving your overall goal.

Example: Exercise five times a week for 20 minutes or cut out sugary snacks from your diet completely.

3. Find Your Support System Photo Credit: Shutterstock

When aiming to reach objectives, consider who or what support systems you can utilize to ensure success.

Examples:

• Consider asking for support from friends and family who can offer encouragement when needed.
• Join a gym with knowledgeable trainers who can provide guidance during workouts.
• Connect with an online community where people share their experiences related to similar objectives so that you don’t feel isolated on your journey toward success.

4. Create a “Stop/Start Doing” List Photo Credit: Shutterstock

Once your goals are set and organized, it’s time to create a plan of action. This is often where people stop. They set their goals but never really decide how they will actually make them happen.  

Creating a solid action plan is essential to achieving any goal. Think of this as the roadmap that will help you get from where you are now to where you want to be.

An action plan will lay out the daily, weekly, and even monthly tasks you need to do. It also involves a timeline for completing each step.

The first step is to create a stop/start doing list. This helps identify the habits you know you need to stop doing and creates awareness of the habits you’d like to adopt. 

Example: Let’s say your goal is to eat healthier. Here is your “stop/start doing” list:

• During week one, eliminate added sugars from your diet. (I.e., something to stop doing.)
• During week two, make sure you’re getting five fruits and vegetables per day. (I.e., something to start doing.)
• During the following weeks, add more things to stop and start doing. You’ll create better habits as you do!

5. Create Timelines That Help Fit in New Routines Photo Credit: Shutterstock

Consider how much time and effort each new habit will take to fit into your lifestyle without becoming overwhelming or too difficult to manage.

Example: If your nearest gym is 30 minutes away, maybe exercising at home is a better choice. If necessary, adjust the timeline accordingly to work along with your schedule and other commitments.

6. Build In Rewards Photo Credit: Shutterstock

Make sure you add in rewards along the way! This could be in the form of self-care after reaching certain milestones or celebrating small victories with the purchase of something you’ve wanted for a while.

You decide what works for you, but make sure you celebrate the milestones because you deserve it!

7. Monitor Your Progress Photo Credit: Shutterstock

Regularly monitor progress on each task with weekly reviews. This holds yourself accountable and keeps you motivated!

Remember that you might not reach your goals in the first weeks or months—but don’t get discouraged. Just ensure your action steps are realistic and achievable so they don’t become overwhelming or discouraging.

8. Journal Your “Why” Photo Credit: Shutterstock

Journaling your “why” is a powerful tool to help you stay focused and motivated on the path toward creating a healthier, happier life.

Writing down how you feel before beginning any kind of lifestyle change helps you stay connected with yourself during moments of doubt or discouragement. It allows you time to reflect on your progress thus far and what lies ahead if you remain committed over time.

Journaling before, during, and after your progress allows you access to your innermost thoughts, which gives clarity during the journey.

Expert Tip: As progress is made toward each goal, reviewing your notes and thoughts is insightful! It provides motivation to keep going and allows you to look back over your journey and appreciate how far you’ve come since setting out on your path toward self-improvement.

Weight Loss Motivation Checklist Photo Credit: Shutterstock

Staying motivated can be a challenge when progress seems slow or difficult. At the end of the day, weight loss is hard! You need to dig deep inside, find your grit, be patient, and stay the course.

Here’s Your Checklist for Staying Motivated While Losing Weight

A quick recap for reaching your goals:

1. Celebrate small wins: Celebrating small wins along the way can help keep you focused and motivated on your larger goal. Acknowledge each step forward as an accomplishment and reward yourself with something special, like a massage or a night out with friends.

2. Visualize your goals: Take time to visualize what achieving your goals would look like in detail.  Connect to how you feel as you get closer. This will help remind you why you are working on these new habits and motivate you to keep going even when things get tough.

3. Find inspiration: Surround yourself with positive people who have achieved their goals or are currently working towards them. Reading stories of success from others can also provide great inspiration and motivation for your own journey ahead.

4. Break down goals into manageable steps: Breaking down large goals into smaller steps makes them more manageable and less intimidating, which helps maintain motivation levels over time. Make sure the steps are realistic and don’t become overwhelming. Setting unrealistic expectations can lead to discouragement rather than motivation if not met quickly enough.

How To Start Working Out Again (& Stick With It!) Photo Credit: Shutterstock

Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!

When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.

How To Start Working Out Again (& Stick With It!)

Power Walking For Beginners Photo Credit: Shutterstock

With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.

Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?

Power Walking For Beginners

Yoga For Beginners | A Complete Guide To Get Started Photo Credit: Shutterstock

If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.

Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

Yoga For Beginners | A Complete Guide To Get Started

Bringing new life into the world is a miraculous and life-altering experience. Still, it’s no secret that pregnancy and postpartum can bring a whirlwind of changes to a woman’s body. As a fitness professional or health enthusiast, you have the power to support and empower mothers on their journey to a healthy pregnancy, a smoother birth experience, and a robust postpartum recovery. How can you equip yourself with the knowledge and skills to provide the best care and guidance? The answer lies in becoming prenatal and postnatal certified!

In this blog, we will delve into ten compelling reasons why getting prenatal and postnatal certified is not just a valuable addition to your credentials, but a way to make a significant difference in the lives of expectant and new mothers. Whether you’re a fitness trainer, yoga instructor, healthcare provider, or someone passionate about women’s health, the FIT4MOM prenatal and postnatal fitness certification opens the door to a world of possibilities and positive impact!

Let’s dive in, Mama.

Knee Pain Stretches

Knee pain can be a debilitating issue that affects people of all ages and lifestyles. Whether it’s caused by an injury, overuse, or underlying medical conditions, finding relief is essential for maintaining an active and healthy life. While consulting a healthcare professional is crucial for proper diagnosis and treatment, incorporating targeted stretches into your routine can significantly alleviate knee pain and improve mobility. In this blog, we’ll explore a range of knee pain stretches that can help you regain comfort and flexibility. 

How Stretching Can Help With Knee Pain

Stretching can be an effective and beneficial approach to managing knee pain. While it might not directly address all the underlying causes of knee pain, it can significantly alleviate discomfort, improve flexibility, and promote overall joint health. Here’s how stretching can help with knee pain:

• Improved Flexibility: Tight muscles around the knee joint can contribute to pain and discomfort. Certain knee exercises and stretches can help lengthen and relax these muscles to reduce tension and enhance flexibility. When your muscles are more flexible, they’re less likely to pull on your knee joint and cause discomfort.
• Better Range of Motion: Knee pain can sometimes lead to reduced range of motion in the joint. Gentle stretching helps to gradually increase the joint’s mobility by releasing tightness in the muscles and connective tissues around it.
• Better Blood Circulation: Stretching also increases blood flow to the muscles and tissues around the knee.
• Reduced Muscle Imbalance: Muscular imbalances around the knee can contribute to improper joint alignment and pain. Stretching both the muscles that are overly tight and those that are weak can help restore balance, which can lead to better knee alignment and reduced discomfort.
• Injury Prevention: Regular stretching can help prevent injuries that may exacerbate knee pain. When muscles and tendons are more flexible and less tense, they are less likely to tear or strain during physical activities, reducing the risk of further knee complications.

6 Knee Pain Stretches

The following stretches can provide relief from chronic knee pain and promote better joint health:

Quadriceps Stretch

The quadriceps muscles play a vital role in knee stability and movement. When they’re tight or imbalanced, they can contribute to knee pain. The quadriceps stretch is an excellent way to alleviate tension in these muscles.

How to do it:

• Stand near a wall or hold onto a stable surface for balance.
• Grab your ankle and gently pull it towards your glutes. Make sure to keep your knees close together.
• Hold the stretch for 20-30 seconds, feeling a gentle pull in the front of your thigh.
• Release and switch to the opposite leg.
• Repeat the stretch 2-3 times on each leg.

Hamstring Stretch

Tight hamstrings can also contribute to knee discomfort. Stretching these muscles can help relieve pressure on the knees and improve overall leg flexibility.

How to do it:

• Sit on the floor with one leg extended straight and the other leg bent so the sole of your foot rests against the inner thigh of your extended leg.
• Reach forward toward your toes, keeping your back straight.
• Hold the stretch for 20-30 seconds while feeling the gentle pull along the back of your thigh.
• Switch to the other leg and repeat the stretch.
• Perform the stretch 2-3 times on each leg.

Calf Stretch

Tight calf muscles can affect how the knee joint functions. Stretching the calf muscles can help reduce tension and promote better alignment in the knee.

How to do it:

• Stand facing a wall and place your hands on the wall at shoulder height.
• Step one foot back and keep it straight while bending the front knee.
• Lean into the wall while keeping your back heel on the ground.
• You should feel a gentle stretch in your calf. Hold for 20-30 seconds.
• Switch to the other leg and repeat the stretch.
• Perform the stretch 2-3 times on each leg.

IT Band Stretch

The iliotibial (IT) band is a thick band of tissue that runs along the outside of the thigh. When tight, it can pull on the knee joint and cause discomfort. Stretching the IT band can help relieve this tension.

How to do it:

• Stand upright with your feet close together.
• Cross your right leg over your left and reach your right arm over your head.
• Gently lean to the left side until you feel a stretch along the right side of your body.
• Hold the stretch for 20-30 seconds.
• Switch to the other side by crossing your left leg over your right and reaching your left arm over your head.
• Perform the stretch 2-3 times on each side.

Quad and Hip Flexor Stretch

Tight hip flexors can contribute to knee pain by altering the mechanics of the knee joint. This stretching exercise targets both the quadriceps and hip flexors.

How to do it:

• Kneel on the floor with one knee on a cushion or soft surface.
• Step the other leg forward, keeping the knee directly above the ankle.
• Gently push your hips forward while keeping your back straight.
• You should feel a stretch in the front of your hip and thigh. Hold for 20-30 seconds.
• Switch to the opposite leg and repeat the stretch.
• Perform the stretch 2-3 times on each leg.

Child’s Pose Stretch

The Child’s Pose is a relaxing stretch that can help alleviate knee pain by gently releasing tension in the lower back, hips, and knees.

How to do it:

• Start on your hands and knees in a tabletop position.
• Sit back onto your heels, keeping your arms extended in front of you.
• Lower your forehead to the floor and relax.
• Feel the stretch in your lower back, hips, and thighs.
• Hold the stretch for 30-60 seconds.

A Healthier You with Chuze Fitness

At Chuze, we understand the importance of proper stretching for overall health and well-being, whether you’re trying to relieve joint pain or prevent injury. Chuze Fitness is more than just a gym – it’s a supportive community. With state-of-the-art facilities, experienced trainers, and a wide range of fitness classes, Chuze provides an environment where you can work on your overall health, including addressing knee pain through targeted stretches. Remember, your pursuit of wellness is enhanced when you have a like-minded community backing you. So, find a location near you today to get started!

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post Knee Pain Stretches appeared first on Chuze Fitness.

Il est l’un des conférenciers motivateurs les plus regardés, cités et suivis de l’histoire.

Auteur de trois best-sellers du New York Times, il a partagé la scène avec le Dalaï-Lama, Sir Richard Branson, Tim Ferriss, Tony Robbins et avec beaucoup d’autres influenceurs éminents dans ce domaine.

Les magazines SUCCESS et O, The Oprah Magazine l’ont désigné comme étant l’une des personnes les plus influentes dans le développement personnel ; Forbes l’a nommé premier coach en haute performance du monde, et Larry King l’a élu meilleur entraîneur en motivation du monde.

Il a également fondé et est le PDG de GrowthDay, la plate-forme de développement personnel n° 1 au monde, et la toute nouvelle offre Mindset de BODi.

La passion de Brendon pour le développement personnel et le coaching a commencé après avoir survécu à un accident de voiture à l’âge de 19 ans. Cet événement traumatique l’a incité à se poser les questions qui se trouvent encore aujourd’hui à la base de son travail et de sa pratique. « Ai-je vécu ? Ai-je aimé ? Avais-je de l’importance ? » De ces questions, Brendon a réalisé un travail autour des thèmes de la vitalité, la connexion et de la signification.

Plus de 3 millions d’élèves ont suivi les plus de 20 cours en ligne sur le développement personnel de Brendon dans plus de 100 pays sur des sujets, tels que la motivation, la confiance, les habitudes, la productivité et l’influence. Ses séminaires en direct, définis comme « à voir à tout prix » par Entrepreneur Magazine, font salle comble dans le monde entier.

Aujourd’hui, alors que Brendon guide beaucoup des influenceurs les plus suivis, il continue chaque jour à créer du contenu sur le développement personnel. Et maintenant, les membres de BODi pourront accéder à ce contenu et débloquer des séances de coaching quotidiennes créées par Brendon.

Reçois dès aujourd’hui motivation et inspiration avec un abonnement à GrowthDay.

The post Présentation de Brendon Burchard appeared first on BODi.

A fast metabolism can be a blessing and a curse. Eating more of the right foods is challenging. Volume and consistency are two of the most important variables, when it comes to gaining weight with a fast metabolism. And here, you thought volume and consistency just applied to your training program. 

Someone who has a hard time gaining weight due to a fast metabolism, is often referred to as a hardgainer. A hardgainer is defined as someone who is trying to build more muscle but finds it extremely challenging to put on any weight or gains, regardless of the effort they may be attributing, due to their metabolic rate. The most common reasons why hardgainers have a difficult time achieving their goals, include not eating enough, lack of recovery time, fast metabolism, and not engaging in the right type of physical activity or bodybuilding program.  

Often times, the issues that effect a true hardgainer may go deeper than just the required elements for building more muscle mass, such as nutrition protocol and training regimen. Those issues may be rooted in genetic predispositions and difficulties affecting muscles and muscle protein synthesis. Genetics of course and metabolism again,  also play a huge role in metabolic rate.

How Metabolic Rate Influence Weight Gain

Your metabolic rate, or the rate at which you metabolize and convert food into energy, depends on several factors. Some people can eat a ton of calories and not gain a single pound. While others can’t even look at a milk shake without gaining weight.

Those with a slow metabolism, will need fewer calories to gain weight, whereas those with a fast metabolism, will require more calories and need to be in a caloric surplus (eat more calories than they expend through the day), to gain weight.

To know how much you need to eat, to gain weight, you’ll need to know your total daily energy expenditure as well as your basal metabolic rate. You can calculate both those with our FREE calculators. 

FREE BMR CALCULATOR

FREE TDEE CALCULATOR

How To Gain Weight With A Fast Metabolism 1. Consume More Calories

All you need to do is eat more! And if it were that easy you wouldn’t be reading this article. However, consuming more calories, is not necessarily the same thing as eating more food. Although, yes you do also need to eat more food.

More calories will translate into more added energy and weight gain overtime. Making small incremental adjustments to your nutrition plan, will help make the biggest changes and gains, in order to build more muscle mass.  

• Add Sauces And Spreads to Your Meals (I.e. BBQ, Mayo, Jam, Nutella, Peanut Butter, Syrup etc.)
• Drink More Juice or energy and calorically dense drinks
• Add carbohydrates and fats to your meals and shakes
• Add Proteinand Carb Shakes Between Meals

Implementing small changes to your diet, in addition to more volume, will increase your caloric intake and get you where you need to be faster.

2. Increase Meal Frequency

Yes, consuming more calories is related to increasing meal frequency. However, if you can eat more consistently throughout the day, you’ll train your body to adjust to the caloric increase and use it more efficiently. It can be very difficult to increase portion size a few times per day, to the point that helps you gain weight. Thus, if you can break up how much you eat, into more frequent meals, you’ll have an easier time adding more calories and increasing weight.

3. Track Your Food Intake

Part of the challenge is knowing exactly how much food you’re really eating. You might think you’re constantly eating a high volume of food, but until you track it, you won’t be entirely sure if you’re getting the quality calories you need to increase your weight with a fast metabolism. The best and most efficient way to gain weight and size, is to know your food intake. Use an app, like myfitnesspal, or hire a nutrition coach from The Swole Kitchen and use a customized approach to tracking your food intake.

Once you start tracking your food, a good way to measure your gains is by increasing your carb intake by 40g per week, until you start noticing a change. Once you start adding more weight, you’ve found a good threshold or carb goal to stick with to stack on more size.

Best practice also calls for using a food scale. Make sure you are using a food scale, to get a better understanding of the amount of food you’re eating. These numbers will be very useful, as you start to increase your food intake, and know exactly how much you need to eat, to increase your weight.

4. Be Consistent

If the goal is to build more muscle, then you have to be consistent especially when the work you put in can evaporate quickly with a fast-moving metabolism. Consistently eating at your recommended caloric goal, hitting your macros, supplementation, and following your training program, is the key to ultimately reaching your goals.

5. Supplementation

With the right supplements you’ll be able to incrementally increase your size and strength. Several studies haves shown that athletes who participate in resistance training programs, or high intensity functional training, combined good nutrition and proven muscle building supplements can substantially increase muscle mass, body weight, strength, and overall performance.  

Research has shown that there are several supplements proven to help increase muscle mass, such as Kre-Alkalyn Creatine, Citrulline Malate, Beta-Alanine, Whey Protein Isolate, and Clean Carbs.

RELATED ARTICLE The Best Supplements To Build More Muscle Mass And Strength

That being said, supplements can be tricky. Most supplement brands will under dose the proven ingredients you need to improve your performance, by including proprietary blends. A proprietary blend, includes several ingredients, and does not list the amounts of each ingredient, but only a lump sum, therefore you don’t really know how much of each ingredient you’re consuming. 

For example, if you’re using a pre-workout product and it only has 1-2g of Beta-Alanine or Citrulline Malate, you really need 3.2g and 5-6g in order to derive any real strength or performance benefit. When you’re considering a supplement to purchase in order to help with your goals, pay attention to the label and make sure that it’s proprietary blend free, made with proven ingredients, and has the correct clinical dose to ensure you get the results you want, like Swolverine. 

6. Pick The Right Training Program

If you have a fast metabolism, you will need to put more effort into training, than the average person to gain weight. While heavy weight is necessary to stimulate muscle growth and increase size, volume is crucial in order to stack on more mass.

Gradually increasing work volume through a linear progression and periodization will help improve strength gains and add more size over time.

Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). Like I said before, hardgainers need more volume. The specific training modality and program I would recommend is High-Intensity Functional Bodybuilding (HIFB).

HIFB incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, and added supersets with accelerated functional movements.

HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with .30-1-minute rest intervals. Fundamentally bodybuilding and HIFB are very similar, the only difference is the training objective. Instead of just aesthetics, we’re adding an aspect of athleticism and performance. 

RECOMMENDED PROGRAM High Intensity Functional Bodybuilding VL II

7. If You Need A Gainer, Do It 

Sometimes eating more food, and adding protein shakes just won’t cut it. If that’s the case, and you still are having a hard time gaining weight, invest in a mass gainer supplement, and or start adding in high caloric foods, just for the calories. When you have a fast metabolism, you need to eat highly dense caloric foods, sometimes to start seeing results. Adding a doughnut, poptarts, or other foods that pack a ton of carbohydrates and fat, will help with adding more weight.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You’ve Been Waiting For?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

Eggplants, also known as aubergine, brinjals, or baingan, are glossy purple fruits that are often prepared and treated like vegetables. They are spongy. It is a common ingredient in many cuisines, primarily Mediterranean ones. 

Historians claim that eggplants have been around since 50 BCE. In the past, it mainly served as an ornamental item rather than a food item. Travellers brought the plant’s seeds to America, where a British gardener planted them. The plant produced tiny, white, oval-shaped fruits that resembled chicken eggs, thus the name. 

Eggplants come in an assortment of colours and shapes and provide numerous health benefits. This article discusses everything there is to know about eggplants. 

Nutritional Profile of Eggplant

With a high water content, eggplant is low in calories and fat. It contains some fibre, protein, and carbohydrates as well. Compared to the white and green types, the purple varieties generally show a higher protein content. Significant concentrations of vital amino acids, including leucine, valine, lysine, and isoleucine, are also present in purple eggplant. 

A 100-gram serving of raw eggplant contains the following nutrients.

• Calories: 25 kcal
• Water: 92.3 g
• Protein: 0.98 g
• Fibre: 3 g
• Fat: 0.18 g
• Carbohydrate: 5.88 g
• Calcium: 9 mg
• Iron: 0.23
• Magnesium: 14 mg
• Phosphorus: 24 mg
• Potassium: 229 mg
• Vitamin C: 2.2 mg
• Vitamin K: 3.5 µg
• Sodium: 2 mg
• Folate: 22 µg

Potential Health Benefits of Eggplants Helps in Weight Loss

Since eggplant is low in calories and high in fibre content, it is an excellent addition to a weight-loss-friendly diet. Fibre significantly aids weight loss. Fibre promotes fullness and satiety by moving through the digestive tract slowly. It reduces calorie intake and helps to maintain a calorie deficit for weight loss. Therefore, eggplant can be a healthy alternative to higher-calorie ingredients. 

Helps Treat Anaemia 

WHO estimated that 1.92 billion people globally suffer from anaemia. Patients who have anaemia suffer from headaches, fatigue, depression, migraines, weakness, and cognitive malfunction. Eggplants contain a fair amount of copper and iron. Copper with iron assists in increasing the count of red blood cells. Eating foods that have iron will help in managing anaemia.

Helps Fight Cancer

Eggplant is rich in antioxidants. Investigations show bioactive components in eggplants help prevent cancer. Chlorogenic acid is an antioxidant found in eggplants that is antiviral and antibacterial and helps fight against cancer. Moreover, solasodine rhamnosyl glycosides (SRGs) are a unique plant compound found in eggplants that have anti-cancer properties.

Supports Bone Health

Eggplants are rich in calcium and magnesium, both necessary for strong bones. Moreover, it is rich in vitamin K and copper, which prevents osteoporosis and strengthens bones. The collagen present in this vegetable also assists in the connective tissues and bone formation. 

Supports Heart Health

Eggplants may help lower the risk of heart disease because of their antioxidant content. By lowering triglyceride and LDL cholesterol levels, eggplants enhance heart health. Nevertheless, the majority of research now only involves tests on animals. More research is necessary to determine how eggplants could improve human heart health.

Summary

Based on their antioxidant content, eggplants may help lower heart disease. Furthermore, eggplants are a high-fibre, low-calorie substitute for higher-calorie ingredients in recipes. This fibre in eggplant can help reduce calorie intake by promoting satiety and fullness. In addition, eggplants are rich in antioxidants. It has chlorogenic acid, solasodine rhamnosyl glycosides (SRGs), etc., that prevent and fight against cancer cells. It also supports bone health and manages anaemia. 

Healthy Eggplant Recipes

It is easy to include eggplant in the diet or meal plans because of its incredible versatility. It tastes best when baked, roasted, grilled, or sautéed and is topped with a bit of olive oil and seasoning. Here are a few simple recipes to try: 

Roasted Eggplant

Servings: 4

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients

• Eggplant: 1 whole (cut into ¾-inch cubes)
• Olive oil: 2 tbsp
• Salt: to taste 
• Black pepper: ½ tsp

Method of Preparation

• Preheat the oven to 425°
• Take a large bowl and toss cubed eggplant with oil, salt and pepper. 
• Place cubed eggplants in a baking paper and bake for 20-25 minutes. Remember to flip the eggplants after 15 minutes. 
• Serve immediately. 

Air-fryer Eggplant Fries

Servings: 6

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

• Eggs: 2 large
• Eggplant: 1 medium 
• Chilli flakes: to taste
• Cheese: 2 tbsp
• Black pepper: to taste
• Garlic salt: to taste 

Method of Preparation

• Preheat the air fryer to 375°
• Whisk egg, mix cheese, and seasoning and keep it aside.
• Cut eggplants into thick slices and dip in egg cheese mixture.
• In the greased tray, place the thickly sliced eggplants and cook for 5-7 minutes or until golden brown. 

Risks of Overconsumption

The recommended amount of eggplants per day is less than 100 grams daily. One can get almost 7% to 10% of the daily fibre needs from one cup of eggplant. Overconsuming eggplants may have a few adverse effects. Such as:

Kidney Stones

Due to its high oxalate content, eggplant should be consumed in moderation by those who suffer from kidney stones. The crystal formations of calcium oxalates are extremely painful and inflammatory.

Allergic Reactions

Allergic reactions are one of the most frequent adverse effects of eggplant. Although it is uncommon, eating eggplant may induce anaphylaxis in certain people. Additional potential allergic reactions to eggplant include rashes or skin irritation, gastrointestinal pains, asthma, or trouble breathing. 

Solanine Poisoning

Eggplants naturally contain a poison called solanine. Vomiting, nausea, and sleepiness are all signs of solanine toxicity that can result from overconsumption. However, to reach potentially dangerous solanine levels, one would need to consume more than twelve whole eggplants (at least!) in a single sitting. 

Iron Deficiency

Iron is bound to nasunin, a kind of anthocyanin found in eggplant peels, which extracts iron from the cells. It may impair the body’s absorption of iron and result in a deficiency.

Summary

Overeating eggplants might result in solanine toxicity and allergies. The compound found in eggplant peels called nasunin, a kind of anthocyanin, binds to iron and extracts it from the cells. It can lower iron absorption and result in an iron shortage in the body. Eggplants naturally contain a poison called solanine. Vomiting, nausea, and sleepiness are all signs of solanine toxicity that can result from overeating. In addition, because of the oxalates they contain, kidney stones can also develop. Though uncommon, another potential eggplant side effect is an allergic reaction. It might trigger hives, rashes, skin irritation, anaphylaxis, swelling, and abdominal cramps. 

HealthifyMe Suggestion

If you aren’t a fan of eggplants, instead of cooking them separately, you can combine eggplants with other foods to improve their palatability. For example, a non-vegetarian could add cubes of eggplant along with root veggies while cooking a chicken stew or add eggplants with mince in a tomato base as seen in a Shepherd’s Pie. A vegetarian could make a brinjal spiced mash (bharta) and pair it with pooris or stuffed parathas rather than plain rotis or rice.

The Final Word

It’s no secret that eggplants are an excellent addition to almost any meal, and there are many different varieties to pick from. Eggplant’s high fibre content is an ideal way to support gastrointestinal health because fibre is essential to a balanced diet. There are other possible health advantages as well. But it’s also necessary to incorporate a range of veggies in your diet to ensure you are getting a variety of nutrients. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions

Research Sources

Data by the US Department of Agriculture on eggplant

Cardioprotective properties of raw and cooked eggplant (Solanum melongena L)

Eggplant fruits protect against DNA damage and mutations.

Effects of Dietary Fibre and Its Components on Metabolic Health

The internet is a wellspring of knowledge. The vast majority with access to it turn to Google and social media for answers to any questions they may have about anything. That is typically the case for those seeking health, fitness, and bodybuilding information as well. However, much of the information available online is rooted in personal opinion and lacks scientific evidence. This can pose a considerable risk, particularly for individuals with specific health conditions. 

On the Oct. 27, 2023, episode of The Mike O’Hearn Show, the show’s namesake sat with Dr. Gabrielle Lyon, a functional medicine physician and author of “Forever Strong,” to bust myths surrounding fitness and training. Check it out the video below, courtesy of Generation Iron’s YouTube channel:

Dr. Lyon holds a fellowship in nutritional sciences and geriatrics. The social media boom started around the time she began her clinical practice. The misinformation in the fitness space took her aback. “It definitely wasn’t going to make anyone stronger, and it was a whole bunch of BS,” said Dr. Lyon. She began posting on social media to debunk the falsehoods and misconceptions within the health and fitness industry. 

“We can change the trajectory of how we age,” said Dr. Lyon. The threat of misinformation about aging on social media is that it so easily spreads. Misinformation can be repeated so often that people believe it. There’s a prevalent fitness dogma that letting young children lift weights can stall their growth. Dr. Lyon clarified that there isn’t sufficient scientific support to back up that claim. Children can exercise as soon as they are curious about it. (1)

According to a Clinical Journal of Sport Medicine study, “training protocols with weights and resistance machines and with supervision…are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.” (2)

Dr. Lyon highlighted another common misconception about women lifting weights and how it can lead to a more masculine appearance. Masculinity is subjective, so how to measure it isn’t clear. Furthermore, most female gym goers don’t necessarily build the same amount of muscle tissue as their male counterparts due to variations in natural testosterone production. (3)

“Go into any gym, and it’s mostly the guys in the free weights area. Women are doing cardio because they have all these myths,” said Dr. Lyon. “These myths stem out of discomfort and not a real belief.” 

Dr. Lyon opined that most women don’t actually believe they’ll get bulky lifting weights but rather want to avoid the time and effort strength training entails and use the fear of a more masculine appearance as an excuse to avoid lifting weights.

O’Hearn quipped that most male gym goers struggle to build muscle — a combination of sufficient intensity and frequency while following a diet that provides enough calories and protein are the common building blocks to add muscle tissue. In Laymen’s terms, it’s not easy to add muscle mass, so O’Hearn feels female gym goers shouldn’t worry about this made-up threat of looking masculine as a result of resistance training. 

Many female gym goers might perform various triceps exercises hoping to get rid of underarm fat, popularly known as “bat wings.” However, spot reduction through weight training is a myth. A Medicine & Science in Sports & Exercise study concluded that “Subcutaneous fat changes resulting from resistance training varied by gender…MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.” (4)

When scrolling through Instagram or reading about health and fitness online without peer-reviewed research supporting the claims made, or believing fitness influencers at their word, take everything with a grain of salt.

References

1. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? [Press release]. National Institutes of Health. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
2. Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87. doi: 10.1097/01.jsm.0000248843.31874.be. PMID: 17119361.
3. Weiss LW, Cureton KJ, Thompson FN. Comparison of serum testosterone and androstenedione responses to weight lifting in men and women. Eur J Appl Physiol Occup Physiol. 1983;50(3):413-9. doi: 10.1007/BF00423247. PMID: 6683165.
4. Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.

Featured image: @drgabriellelyon on Instagram

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