All Natural Fitness Coach

Greek Independence Day 2022.

Challenge accepted….




You can’t live in two worlds at the same time…at least not for a long time. To increase cardiovascular stamina and to improve speed you will need to sacrifice size and strength. My daughter has pushed for us to compete in these events. Perhaps the entire family will do it. Will keep everyone posted on the developments of this new challenge.

Some great events coming up….




If you’re a bodybuilding or fitness fan here are some amazing events coming up. Of course my favourite is the last one! Most competitions will be streaming.

Who’s in for the challenge?




If you also include the walking recommendation it will assist in increasing your fitness level. Remember we need to keep at tasks until they become habit.

Monday Motivation. Be strong friends.

Genetics & Muscle Development….




Although we are all not destined to be elite athletes. With the right training and diet plan we can all reach our fitness goals. It has long been known that genetics impact health and our fitness abilities.

Current research indicates certain genes impact how far we can go in fitness, endurance, athletics, and strength. Genetics impact all areas of fitness and performance, most of all body composition, muscle building, and strength.

GENES THAT IMPACT MUSCLE GROWTH

I will discuss the following factors if you want to continue reading to give more insight on how to best approach any current or new year training plan. Genes-Testosterone-Body Composition.

As a personal trainer I have encountered clients who struggle with weight loss, developing muscle strength and size and those who excel at it.

There are several genes that affect muscle development and growth. In one study scientists looked at, the manipulation of over 40 genes in lab mice and found that they all increased hypertrophy in skeletal muscle due to specific genes. 3 genes in particular Asb15, Tpt1, and Klf10 were highly expressed in muscle tissue.

Another example is the gene MSTN. This gene codes for a protein known as myostatin. This protein is a regulatory factor to not build an abnormal amount of muscle. A rare condition caused by a mutation in MSTN causes an over growth of muscle and higher hypertrophy.

TESTOSTERONE

Genes that regulate testosterone indirectly impact muscle tissue and performance. When the testosterone hormone decreases, building muscle and losing fat becomes more difficult.

TRAINING & MOTIVATION

If you are interested in weight loss or building lean muscle mass understanding your personal genetic factors and predispositions will help with developing a fitness program and healthy expectations.

Is your training or diet plan specific to your abilities and body composition? If you have any questions feel free to DM me. Happy New Year best wishes for 2022 and I hope you all can achieve your fitness goals.
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Getting away from 2021! Wishing everyone a happy, healthy, and safe 2022. Happy New Year.
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Holiday Roasted Leg of Lamb…




Here is a great Roasted Leg of Lamb and a Chocolate Flourless Cake recipe along with some other great holiday dessert images. Hope you find the recipes easy and the end product yummy!

Roasted Leg of Lamb

Ingredients:
One 5-6LB. Trimmed bone-in leg of lamb.
4 cloves minced garlic
1 tablespoon olive oil
1 tablespoon chopped fresh rosemary
1 tablespoon Dijon mustard
1 tablespoon Kosher salt
2 teaspoons black pepper

Pre heat oven to 350 degrees F.
Use knife to score the top side of the lamb with shallow cuts.
Combine and mix garlic, olive oil, rosemary, Dijon, salt and pepper. Spread garlic mixture over lamb evenly and thoroughly into scored cuts.
Place in oven until internal temperature reaches 135 degrees F for medium. About 90min.

Flourless Chocolate Cake

Ingredients:
8 Whole eggs
1LB. dark semisweet chocolate coarsest chopped
16 tablespoons unsalted butter (cut up into pieces)
Berries and chocolate syrup topping optional.

Preheat oven to 325 degrees F.
Line bake pan w/ parchment paper.
Make sure to grease sides of bake pan well with oil.
Beat eggs while melting chocolate and butter together. Add eggs to chocolate mixture and stir in well.
Pour mixture in a proper baking pan. Bake for about 30min. Remove from oven and let cool to room temperature.

Christmas Breakfast…




Merry Christmas to all. Have a happy and safe holiday.

Happy Birthday to Anastasia….




My beautiful daughter turned 12 today and I could not be a more proud parent. She brings joy, wit, curiosity, and love to our life everyday. Happy birthday my sweet Anastasia I love you.
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