Hey fitness nerds!

In today’s newsletter we will go over a few secret tactics to improve performance in the gym. 

These tactics are used by the athletes to get ready for important competitions and matches

Read 🔽 below to Learn What the Tactics Are! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Use Cold To Improve Performance

• Article Explained Simple: Cold Plunges - A Fad or Not?

• Tips of the Day

• Healthy High-Protein French Toast Recipe

Use Cold To Improve Performance

During high-intensity activities, cold can be a game-changer.

Applying cold water or ice packs to your neck, wrists, or head can help reduce fatigue. It lowers your body temperature, which can delay exhaustion.

Some athletes use cold bandages or cooling vests during breaks in their training or competition.

This helps them recover faster between bouts of intense activity.

But cold isn't just useful during exercise. It can also help before and after your workouts.

Before hitting the gym, try a cold shower. It can increase alertness and readiness for exercise. Just a few minutes under cold water can do the trick.

After your workout, cold water immersion can be incredibly beneficial.

It reduces inflammation and muscle soreness. Try soaking in a cold bath for 10-15 minutes post-exercise.

If a full cold bath sounds too intense, even just applying cold packs to sore muscles can help. Focus on the areas you worked the hardest.

Some people also find that alternating between hot and cold water in the shower can aid recovery. This technique, known as contrast therapy, can improve circulation.

I've been using cold showers before my workouts and it's made a noticeable difference in my energy levels. After tough sessions, a cold soak helps me recover faster.

Remember, everyone responds differently to cold therapy. Start slowly and see how your body reacts.

Incorporating cold into your fitness routine might take some getting used to, but many find the benefits worth it. Give it a try and see how it works for you.

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Article of the Week

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3 Tips on How to Kickstart Your Day to Feel Invincible

3 Tips on How to Kickstart Your Day to Feel Invincible

Want to feel great all day, even after a bad night's sleep? Here are three things you can do:

1. Cold shower
   
   Start your day with a cold shower.
   
   It sounds tough, but it's incredibly invigorating.
   
   Start with 30 seconds and gradually increase.
   
   The cold water stimulates your body, increases alertness, and boosts your mood.
   
   It's like a reset button for your system.
   

2. High-protein breakfast
   
   Eat a high-protein breakfast within an hour of waking up.
   
   Like eggs, Greek yogurt, or a protein shake.
   
   This stabilizes your blood sugar and provides steady energy throughout the day.
   
   It also helps with focus and reduces cravings later on.
   

3. Morning walk
   
   Go for a 15-minute walk outside.
   
   The combination of light exercise and sunlight helps regulate your circadian rhythm.
   
   It also boosts your vitamin D levels and improves your mood.
   
   If you can, do this before checking your phone or emails.

These tips have made a big difference in my own life. Even on days when I've slept poorly, they help me feel more energized and focused.

Remember, consistency is key. Try to do these things every day, even on weekends.

Also, stay hydrated throughout the day. Dehydration can make you feel sluggish, so keep a water bottle handy.

Lastly, take short breaks during the day to stretch or do some deep breathing. This helps maintain your energy levels.

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

Healthy High Protein French Toast Recipe (makes 4 servings)

And yet another dessert recipe for you all.

I love dessert and it is very hard to find a low-sugar option. Eating out costs you at least 500-800 calories for more healthy choices, and 1500+ for more calorie-dense desserts.

So here is yet another delicious recipe!

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: 350 kcal

• Protein: 25 g

• Carbohydrates: 35 g

• Sugars: 8 g

• Fat: 12 g

The Ingredients

• 4 slices whole grain or sprouted grain bread

• 3 large eggs

• 60g protein powder (1/2 cup, preferably vanilla or unflavored)

• 120ml unsweetened almond milk (1/2 cup)

• 1 teaspoon vanilla extract

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon salt

• 1 tablespoon coconut oil or butter (for cooking)

• Optional toppings: fresh berries, Greek yogurt, a drizzle of honey or maple syrup

The Instructions

1. Prepare the Batter:

   • In a large bowl, whisk together the eggs, protein powder, almond milk, vanilla extract, ground cinnamon, and salt until well combined and smooth.

2. Dip the Bread:

   • Heat a non-stick skillet or griddle over medium heat and add the coconut oil or butter.

   • Dip each slice of bread into the batter, ensuring both sides are well-coated. Let any excess batter drip off.

3. Cook the French Toast:

   • Place the battered bread slices onto the heated skillet. Cook for about 2-3 minutes on each side, or until golden brown and cooked through.

4. Serve:

   • Serve the French toast warm with your choice of optional toppings, such as fresh berries, Greek yogurt, and a drizzle of honey or maple syrup.

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

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