You’re craving a burger, but you just did such a great job maintaining your workout routine and eating healthy all week! So, do indulge in a big cheat meal or do you power through your cravings? How about a little of both?
Coach Luigi shares his delicious recipe of the week, so we can enjoy this meal too!
This week, his choice is a burger, not any burger, a bagel burger made in his special way!
Check out the recipe below and enjoy this meal!
Meal Prep
Meal Prep
Toast the Bagel
His choice
Whole wheat bagel
Toast the Bagel
His choice
Whole wheat bagel
Cut the onions and pickles
Cut the onions and pickles
Prepare the lettuce leaves
Prepare the lettuce leaves
Mix the beef and make it into a patty
His choices
100gr. of Extra Lean Ground Beef
salt, pepper, & spices
Add the cheese
Mix the beef and make it into a patty
His choices
100gr. of Extra Lean Ground Beef
salt, pepper, & spices
Add the cheese
Put everything together
His choices
Sugar-free ketchup
Mustard
Put everything together
His choices
Sugar-free ketchup
Mustard
Portions
Portions
One
328 kcal
Protein: 30gr.
Carbs: 27gr.
Fat: 6gr.
Check out the video on our Youtube channel and subscribe for more recipe videos every Saturday!
“Strength shows not only in the ability to persist, but in the ability to start over”
A child grows up with endless dreams in mind. When you are young, you perceive the world as a space filled with infinite possibilities. You truly believe that you can be anything and do anything you want to. So, when does this assertive confidence become limited? Life raises barriers in your way, and it’s your choice to cross over them or use them as an excuse to stand still.
Alex Deslauriers was a kid with a passion for a life in fitness. His youthful ambition made it easy for him to pursue that passion, until one fateful day. Alex fell asleep while driving and got into a devastating accident that threatened his life and all of his dreams. Did it stop him from believing he can achieve what he sets his mind to?
Alex recounts what happened:
“I arrived at the hospital at around 5 or 6 am on the 22nd of July, 2016. The doctors gave me a 72 hour window for me to either survive or die because at this point, my brain was unresponsive.
Fortunately the next day, they started to see some hopeful brain activity. Within 3 days after that, I was sent to surgery to get my neck fixed because it now lacked the cartilages it needed to hold my head right. They had to fuse the C1, C2, and C3 vertebrae together with two rods and a plate of metal at the base of my skull. This surgery lasted 8 – 10 hours. To this day, I suffer from a constant pain in my neck and restricted head movement which I have learned to live with gracefully. After it was over, I was brought back to the intensive care unit where I stayed for another 3 weeks. My family and friends were only allowed to visit me 15 minutes at a time every hour. During the week that followed my surgery, the doctors began to understand the true extent of my injuries. I had suffered from 3 broken ribs, a punctured lung, and my right lung was filled with blood. These injuries made it very difficult to breathe since I was basically drowning my lungs with my own blood. In addition, I suffered from a broken left clavicle and left humerus, a severe concussion causing temporary paralysis on the right side of my body, internal bleeding in certain areas of my brain, and temporary loss of sight in my left eye. Because of the trauma my lungs had sustained, I had to be intubated 3 times which caused pneumonia and further damage to my vocal cords.
THE ONLY EASY DAY WAS YESTERDAY
Coach Alex
I stayed in a coma for 3 weeks, and when I woke up, my journey back had begun. I had to go to rehab where I needed to learn all over again the basic practical knowledge of how to take care of myself such as walking, talking, moving, eating, washing myself, and much more of what made me feel like I was a kid starting in life from scratch. With the right mindset and support around me, I was able to regain control over my body and will myself to stop at nothing before I reach the goals I have set.
The road to recovery was not an easy one at all. My wounds left me feeling like a broken man, and I can honestly say that it took me over 4 years to grasp my new reality. Now, I love who I am and every broken part of me because it serves as proof to myself and to every person who doubted my ability to recover.”
Today, Alex has overcome his adversity as he progresses everyday towards an astounding comeback. Every step he takes demonstrates his power over his pain. He had the strength to push himself through, and now he uses this strength to push others to be the best that they can be too.
We are proud to be a part of this coach’s story, as he inspires our community to move forward everyday!
When was the last time you looked at yourself in the mirror and said: I ADORE MY BODY!
Our bodies provide us with the means to observe and experience the world around us. Yet we find ourselves scrutinizing it for all its imperfections, not taking enough time to appreciate all the intricacies that make us human. Your body is a machine that never stops working from the moment you are born.
You’re leaving work and you realize that it’s friday! As you let the TGIF feeling wash over you, you decide to reward yourself with a tasty pizza as you enjoy some much needed rest on your comfortable couch, but what pizza is quick to make, healthy, and so appetizing? Coach Luigi shares his delicious recipe of the week, so we can enjoy this special pizza!
This week, his choice is a yummy pita pizza meal made in his special way!
Check out the recipe below and enjoy this creation!
Meal Prep
Meal Prep
Crush the peeled tomatoes by hand
His choice
Canned whole tomato
Crush the peeled tomatoes by hand
His choice
Canned whole tomato
Add basil, oregano, and salt
Add basil, oregano, and salt
Arrange the sauce on the pita bread
His choice
Whole wheat pita bread
Arrange the sauce on the pita bread
His choice
Whole wheat pita bread
Add the mozzarella
His choice
70gr. Light fresh mozzarella
Add the mozzarella
His choice
70gr. Light fresh mozzarella
Add the turkey pepperoni
Add the turkey pepperoni
Roast everything in an air fryer
Roast everything in an air fryer
Portions
Portions
One
370kcal
Protein : 26gr.
Carbs :44gr.
Fat : 9gr.
Check out the video on our Youtube channel and subscribe for more recipe videos every Saturday!
“Many people have postulated that you should train in the morning when testosterone is at its highest, to increase your potential to make really great gains.
Personally, I like to get my workouts done by early afternoon.
However, what does the research say?
A recent study looked at training in the morning versus training in the evening, as far as when were the best gains made. What the study showed was that the group who trained in the evening made better gains than the group who trained in the morning.
The problem with this study is that the study participants were randomized so it’s likely that most of them were used to training at a specific time of day already. Therefore, if that was changed for them, that now becomes a confounding variable.
Now another study that focused on intercollegiate basketball players, showed that training in the afternoon improved their performance with respect to countermovement jump height and their power output.”
"Coming together is a beginning; keeping together is progress; working together is success.”
In a blink of an eye, the world suddenly shifted, and before we knew it, we were torn away from our everyday routines, habits, and plans.
You have been through tough times where everyday struggles entailed fighting to find even the tiniest sense of normalcy. So, you had weekly family meals over Zoom, dressed up to work from home, and built yourself a cozy workout corner where you can keep up with your fitness goals despite it all.
Today, more people are getting vaccinated, and the world has a firmer grasp on the pandemic. Nevertheless, it might still feel overwhelming to join society once again and leave that comfortable workout corner you’ve grown so familiar with.
Here are five reasons why you should join a gym instead of working out from home!
Energizing Environment
Picture this, you’re doing your workout, and you reach your final few minutes of cardio. You are so inclined to stop. The blasting music in your ears is not enough anymore to distract you from the fatigue. Your eyes search for the exit when you stumble on all those people around you sweating through their reps and pushing through their sets. Are you going to give up now? Place yourself in an environment that keeps you pumping with motivation to get through your workout satisfied.
Energizing Environment
Picture this, you’re doing your workout, and you reach your final few minutes of cardio. You are so inclined to stop. The blasting music in your ears is not enough anymore to distract you from the fatigue. Your eyes search for the exit when you stumble on all those people around you sweating through their reps and pushing through their sets. Are you going to give up now? Place yourself in an environment that keeps you pumping with motivation to get through your workout satisfied.
Find Help If You Need It
You’re not sure if you’re doing a move correctly, you’re looking for new workouts to mix it up, or you don’t even know where to start in setting up a fitness plan. At the gym, you can always find a coach to help you. They are passionate about sharing their knowledge and experiences to get you this much closer to your fitness goals. So, go to the gym, pick your trainer, and get a strategic start on your journey!
Find Help If You Need It
You’re not sure if you’re doing a move correctly, you’re looking for new workouts to mix it up, or you don’t even know where to start in setting up a fitness plan. At the gym, you can always find a coach to help you. They are passionate about sharing their knowledge and experiences to get you this much closer to your fitness goals. So, go to the gym, pick your trainer, and get a strategic start on your journey!
A Medley Of Choices
Sure, you can always do the workout you’re used to doing or look up a workout video on youtube to follow along, but wouldn’t it be more fun to experience a wide variety of choices everyday? At the gym, you’ve got a long list of group classes to choose from, a nice collection of machines to target whatever muscle or body part you want to work on, and even a pool and a sauna to switch it up whenever you feel like it!
A Medley Of Choices
Sure, you can always do the workout you’re used to doing or look up a workout video on youtube to follow along, but wouldn’t it be more fun to experience a wide variety of choices everyday? At the gym, you’ve got a long list of group classes to choose from, a nice collection of machines to target whatever muscle or body part you want to work on, and even a pool and a sauna to switch it up whenever you feel like it!
Be A Part Of A Community
Maintaining a healthy lifestyle sometimes can be challenging, so it is always helpful to have a workout buddy to give you those special words of encouragement exactly when you are in dire need of a good boost. What’s even better is: a whole community to support and push you! At the gym, whether you are killing it at the rowing machine or working on a nice tan at the booth, you are always surrounded by those like minded enthusiasts!
Be A Part Of A Community
Maintaining a healthy lifestyle sometimes can be challenging, so it is always helpful to have a workout buddy to give you those special words of encouragement exactly when you are in dire need of a good boost. What’s even better is: a whole community to support and push you! At the gym, whether you are killing it at the rowing machine or working on a nice tan at the booth, you are always surrounded by those like minded enthusiasts!
Last But Not Least, Relieve The Stress And Have Fun!
Let’s imagine: you are trying to focus. You want to get this workout done. You are trying your best, but there are too many distractions. Your phone is ringing, there is someone knocking on the door, your dog is begging to be let out, and your little kids are wrestling over the tv remote. Now, you are more stressed than when you started the workout! At the gym, all your distractions are far away from you because you are there for only one reason. The dog is back at the house, and even the kids have a spot at the miniclub to play. Everything is taken care of so you can relax and have fun as you work on your progress!
Last But Not Least, Relieve The Stress And Have Fun!
Let’s imagine: you are trying to focus. You want to get this workout done. You are trying your best, but there are too many distractions. Your phone is ringing, there is someone knocking on the door, your dog is begging to be let out, and your little kids are wrestling over the tv remote. Now, you are more stressed than when you started the workout! At the gym, all your distractions are far away from you because you are there for only one reason. The dog is back at the house, and even the kids have a spot at the miniclub to play. Everything is taken care of so you can relax and have fun as you work on your progress!
We know we convinced you! Come on then, hurry up and join us today at our lowest rates before they increase on September 1st!
