Gym Reb3l

Protein takes longer to digest and is one of the reason why it may help you to eat less each day

At Gym Reb3l we recommend a protein source with each meal

Start today and add this as part of your health habit routine

Focus on habits… and you will keep your results

This is probably one of the greatest fitness myths that unfortunately still gets spouted today

When you step on the scales and you either haven't lost as much as you thought you would have or you have gained... and your trusty personal trainer turns to you and say

'It's probably muscle, as muscle weighs more than fat'

Now, I am not going to go down that road as we all know a 1lbs is a 1lb no matter what the material is

But let's look at muscle gain

If a women can gain 8-12lbs of muscle a year, then that is a fantastic year

I am not talking about women who are taking steroids, peptides or other hormone boosters

This are 100% natural

Following a diet that is focused on losing weight is a lot easier than following a diet that is focused on building muscle

Here is the secret...

Following a diet that is focused on burning fat and increasing lean muscle mass is another aspect again

You need to choose your goal

Do you want to just lose weight?

Or do you want to lose body fat, increase lean muscle mass and completely change your body shape

Discover what you want, and structure your workout, nutrition and lifestyle around this

Try these to 'spice' up your breakfast or use as a meal/snack in the day

1 Serving
1/2 Cup of Oats
1 Scoop of Vanilla Whey
1/2 Tbsp of Cocoa Powder (unsweetened)
1 Tsp Chia Seeds
1/2 Tsp Ginger (Grated)
1 Cup (250ml) of Unsweetened Almond Milk

Visit our website (GymReb3l.com/store) to download more free recipes and help make the journey easier

A study in the BMJ (link below) titled 'Ultra-processed foods and excessive free sugar intake in the UK' found that 56.8% of the daily food intake of participants was from Ultra Processed Foods

While obesity increases the risk of certain diseases and illnesses it is now shown that Ultra Processed Foods increase the risk of cardiovascular disease by 10% (European Society of Cardiology)

The Results of the Study:

Results: Ultra-processed foods account for 56.8% of total energy intake and 64.7% of total free sugars in the UK diet. Free sugars represent 12.4% of total energy intake, and 61.3% of the sample exceeded the recommended limit of 10% energy from free sugars.

This percentage was higher among children (74.9%) and adolescents (82.9%).

Prevalence of excessive free sugar intake increased linearly across quintiles of ultra-processed food consumption for all age groups, except among the elderly.

Eliminating ultra-processed foods could potentially reduce the prevalence of excessive free sugar intake by 47%.

Conclusion: Our findings suggest that actions to reduce the ultra-processed food consumption generally rich in free sugars could lead to substantial public health benefits

https://bmjopen.bmj.com/content/9/10/e027546

*Free sugars are sugars added to our foods

Magnesium plays a key role in the body, whether it is from

Helping To Increase Bone Strength
Heart Function
IGF-1 Product (Improves Strength and Integrity of muscle)
Improves Sleep

And other studies have shown that it may help with mental health as low level can cause a feeling of anxiety and fatigue

Use the grid to include more healthy choices in to your daily meals and focus on the health and quality of the food over the calories

It is easy to start anything when you are motivated

But the problem with motivation - it isn't there all the time

And little hick ups along the way, scales not dropping, running not improving, weights not going up

These can all affect how you feel and have a huge impact on your motivation to stay consistent

People talk about 'Your Why' and while this is important to get going - it is not always enough to keep you motivated

So, while you cannot control your motivation

You can control your consistency and show up to workouts when the motivation isn't there

It is consistency that get's you the results you want - not motivation

Try these easy to make Quinoa Chicken Nuggets

2 Servings:

225g Chicken Breasts
90g Cooked Quinoa
1 Egg
15g Cup Parmesan
1tbsp Dried Herbs

Visit our website to download more free recipes: GymReb3l.com

Women are at a greater risk of Osteoporosis than men

Discover 4 simple steps you can implement today to help reduce the risk and give yourself as much help as possible

Download our FREE plant based recipe book

Packed with 12 amazing, easy to cook plant based recipes that will help kickstart or support your healthy eating plant

Click: GymReb3l.com/store

A simple 'throw together' salad that you can make a full bowl on Sunday and spread over a few days in the week

Easy to make and even easier to store 😀

Visit GymReb3l.com/store to download over 50 free recipes