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Let us know what you think and what features you would like to see.

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Now let’s dive into the newsletter. Read 🔽 below. 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Cardio, not weights

• Article Explained Simple: What is the optimal way to cardio

• Tips of the Day

• High-Protein Fried Rice Recipe

Cardio, not weights

I am a big proponent of weightlifting. It’s amazing. Everyone should weight lift at any age, a man or a woman it does not matter. 

It improves health, mentality, self-consciousness, strength, discipline,…

Check newsletter #20 to see why it is so good for you. 

Why is cardio more important then? 

If I had to choose either cardio or weight lifting I’d choose cardio even tho I like weight lifting more. 

There are a ton of health benefits to cardio and everyone should do it. If you think you are not fit enough for a run or treadmill or stair master then go for a walk. 

Start small. Go for a walk. 

What do we mean when we say cardio? Any exercise that raises your heart rate and respiration for a prolonged time.

The most common activities are running, cycling, swimming, and lately reformer and spinning classes.

It has many health benefits:

It improves heart health by lowering blood pressure, reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).

It is one of the best ways to effectively burn calories for weight loss purposes. Being in a calorie deficit is antiinflammatory for your body and it has been proven to reduce cancer incidence. Cardio can help increase the rate at which your body burns calories, both during and after exercise, contributing to better energy balance and fat utilization.

If you have ever done a long 1-2 hour run you know what I am talking about. Cardio releases endorphins. These are chemicals in the brain that act as natural painkillers and mood elevators. Regular participation can also reduce stress, anxiety, and depression.

Regular cardio exercises force the body to utilize oxygen more efficiently, which increases overall lung capacity and endurance.

However, for optimal health, a combination of both cardio and weight training is recommended. Integrating both into your fitness routine allows you to enjoy the unique benefits each has to offer.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

Fitness and health enthusiasts - We just launched our webapp!

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We want to find 100 champions of our software that will test it out before we launch our final product.

Click this button if you are interested!

Article of the Week

We have also started a referral program where you can earn prizes for referring your friends to this newsletter.

3 Tips on how to train for a marathon

Marathon was on my bucket list for a long time.

But I have never felt ready to train for one.

Last week, I ran my first marathon ever. I had a time goal in mind, and I did well. But I did not achieve my goal.

This is what I learnt from training for a marathon:

1. Structure a plan and follow it to a t
   
   A structured training plan helps gradually increase your mileage and intensity over time, reducing the risk of injury.
   
   Plans typically last from 16 to 20 weeks and include a mix of long runs, speed workouts, recovery runs, and taper periods.
   

2. Incorporate weight training
   
   Strength training strengthens muscles and joints, which can help prevent injuries.
   
   Cross-training activities like cycling, swimming, or rowing can improve your aerobic fitness while giving your running muscles a break.
   

3. Eat for the marathon

   
   Proper nutrition and hydration are crucial.
   
   During training, focus on a balanced diet rich in carbohydrates, proteins, and fats to fuel your runs and aid recovery.
   
   Practice your hydration and nutrition strategy during long runs to find what works best for you on race day.

Marathons are challenging to prepare for and to do.

However, with the right prep anyone can do it!

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

High-Protein Fried Rice Recipe (makes 4 servings)

A great dinner option.

Everyone likes egg-fried rice. Even people that are not on a diet. Why not make it delicious and healthy.

High in protein and full of veggies.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 28 g

• Carbohydrates: 40 g

• Sugars: 3 g

• Fat: 10 g

The Ingredients

• 2 cups brown rice, cooked and cooled (about 370g). Can use ribeye steak as well if you want to make it more flavoursome

• 200g chicken breast, diced (about 7 oz)

• 2 large eggs

• 1 cup mixed vegetables (carrots, peas, and corn) [150g]

• 1 medium onion, chopped

• 2 cloves garlic, minced

• 2 tablespoons soy sauce (30ml)

• 1 tablespoon sesame oil (15ml)

• 1 teaspoon olive oil (5ml)

• Salt and pepper to taste

• Optional: green onions, chopped for garnish

• Optional: a dash of hot sauce or sriracha for spice

The Instructions

1. Prepare Ingredients:

   • Ensure the brown rice is cooked and completely cooled. This helps it fry better without becoming mushy.

   • Chop the chicken breast into small, bite-sized pieces.

   • Prepare the mixed vegetables. If using frozen vegetables, thaw them beforehand.

2. Cook the Chicken:

   • Heat the olive oil in a large skillet or wok over medium-high heat.

   • Add the diced chicken breast/ribeye, season with a little salt and pepper, and cook until golden brown and cooked through. Remove from the pan and set aside.

3. Sauté Vegetables:

   • In the same pan, add the chopped onion and garlic. Sauté until the onions become translucent.

   • Add the mixed vegetables and cook until they are just tender.

4. Scramble the Eggs:

   • Push the vegetables to the side of the pan. Crack the eggs directly into the pan. Let them sit for a few seconds and then stir vigorously to scramble. Mix them with the vegetables once fully cooked.

5. Combine Ingredients:

   • Return the cooked chicken/ribeye to the pan. Add the cooled brown rice. Drizzle soy sauce and sesame oil over the rice. Stir everything together ensuring the rice gets well coated with the sauce and the ingredients are evenly distributed.

6. Final Touches:

   • Continue to stir-fry the mixture for a few more minutes until everything is heated through and slightly crispy.

   • Taste and adjust seasoning with more soy sauce, salt, or pepper if needed.

7. Serve:

   • Serve hot, garnished with chopped green onions and a dash of hot sauce or sriracha if desired.

Vote for the next week’s Recipe by clicking the button below

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