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Hey fitness nerds!

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Ever feel like your endurance is holding you back?

Today, we're diving into how to improve your stamina.

Whether you're training for a marathon or just want to last longer in your workouts, these tips will help you go the distance.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Improve Stamina?

• Article Explained Simple: Is Shilajit legit?

• 3 Tips to Prepare for a Marathon

• Healthy High Protein Polenta Cake Recipe

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How to Improve Stamina?

Stamina is your body's ability to sustain physical or mental effort for long periods. It's not just about running marathons.

Good stamina helps in all aspects of life, from powering through a tough workday to keeping up with your kids.

First, let's talk about cardiovascular exercise. This is the foundation of stamina building. Start with activities like jogging, cycling, or swimming. The key is consistency. Aim for at least 150 minutes of moderate-intensity cardio per week.

High-Intensity Interval Training is another powerful tool. It involves short bursts of intense activity followed by rest periods. This type of training pushes your cardiovascular system to adapt and improve quickly.

Don't neglect strength training. Stronger muscles fatigue less quickly, improving your overall stamina. Include compound exercises like squats, deadlifts, and push-ups in your routine.

Proper nutrition plays a crucial role in stamina. Your body needs the right fuel to perform. Focus on complex carbohydrates for sustained energy and lean proteins for muscle recovery. Stay hydrated too. Even mild dehydration can significantly impact your stamina.

Rest and recovery are often overlooked but are essential for improving stamina. Your body needs time to adapt to the stress of exercise. Ensure you're getting enough sleep and taking rest days when needed.

Mental stamina is just as important as physical. Practice mindfulness or meditation to improve your mental endurance. This can help you push through when your body wants to quit.

Gradually increase the duration and intensity of your workouts. This progressive overload principle applies to stamina just as it does to strength training.

Consider cross-training. Engaging in different types of activities can improve your overall fitness and prevent boredom.

Remember, improving stamina takes time.

Be patient and consistent.

Track your progress to stay motivated. You might start by timing how long you can sustain a certain activity, then work on increasing that time.

With these strategies, you'll be on your way to improved stamina in no time. Whether you're aiming to run a marathon or just want to keep up with daily life, better stamina will help you achieve your goals.

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3 Tips to Prepare for a Marathon

Preparing for a marathon is a big undertaking.

Here are three key tips to help you get ready for race day:

1. Build your base mileage gradually
   
   Start increasing your weekly mileage about 16-20 weeks before the marathon.
   
   Follow the 10% rule: don't increase your mileage by more than 10% each week.
   
   This gradual increase helps prevent injury and builds your endurance steadily.
   

2. Include long runs and speed work
   
   Long runs are crucial for marathon preparation.
   
   Aim to do one long run per week, gradually increasing the distance.
   
   Also, incorporate speed work like intervals or tempo runs.
   
   This improves your running efficiency and pace.
   

3. Practice your race day routine
   
   In the weeks leading up to the marathon, practice everything you'll do on race day.
   
   This includes your pre-race meal, what you'll wear, and your fueling strategy during the run.
   
   This helps eliminate surprises on race day and builds your confidence.

Remember, proper rest and recovery are just as important as the training itself.

Listen to your body and don't hesitate to take an extra rest day if needed.

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Healthy High Protein Polenta Cake Recipe (makes 12 servings)

Looking for a unique, high-protein dessert?

This polenta cake is a delicious twist on traditional cake recipes, packed with protein and flavour.

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: 220 kcal

• Protein: 12 g

• Carbohydrates: 15 g

• Sugars: 8 g

• Fat: 10 g

The Ingredients

• 1 cup polenta

• 1 cup almond flour

• 1 cup vanilla protein powder

• 1/2 cup erythritol or stevia blend sweetener

• 2 tsp baking powder

• 1/2 tsp salt

• 3 large eggs

• 1 cup unsweetened almond milk

• 1/4 cup olive oil

• 2 tsp vanilla extract

• Zest of 1 lemon

For the topping:

• 1 cup Greek yogurt

• 2 tbsp honey

• Fresh berries for garnish

The Instructions

1. Preheat your oven to 350°F (175°C).

2. Grease a 9-inch cake pan.

3. In a large bowl, mix polenta, almond flour, protein powder, sweetener, baking powder, and salt.

4. In another bowl, whisk together eggs, almond milk, olive oil, vanilla extract, and lemon zest.

5. Combine wet and dry ingredients, stirring until well mixed.

6. Pour the batter into the prepared cake pan.

7. Bake for 35-40 minutes, or until a toothpick inserted into the centre comes out clean.

8. While the cake is cooling, mix Greek yoghurt with honey for the topping.

9. Once the cake is completely cool, spread the yoghurt mixture over the top and garnish with fresh berries.

This recipe makes 12 servings, perfect for sharing or meal prepping for the week.

The polenta gives this cake a unique texture, while the protein powder and Greek yoghurt topping boost its protein content. Enjoy this healthier take on dessert!

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