Alpha Gym

🍪🍩🍗 # Do You Snack? 🍏🍕🥕

If you are used to eating every 2-4 hours this practice is going to be pretty challenging.

If you are normally a three meal a day kind of person then this will certainely help you from snacking. If your goal is fat loss try taking 20% less at your meals and pay attention to how you feel afterward.

Are you satisfied for 4-6 hours or are you starving after 1?

For the 3 meals + 2-3 snacks person the easiest way to begin practicing this habit is taking your snacks and adding them to your meals.

You don’t change anything about what you are eating, you simply consolidate your meals.

You will most likely notice that adding snacks to meals makes for a whole lot of food.

The goal is to get satisfaction from your meals for about 4-6 hours after a meal. At about 4-5 hours you should feel like you are ready to eat again.

If you are getting hungry after 1-2 hours, then you probably are not eating enough. Try adding some more protein and fat to your next meal and then listen to your body.

One of the main goals of this practice is to stop the constant hunger of mini-meals and find comfortable satisfaction in meals. We want to help eliminate this constant thinking about food and help you achieve a calorie intake that allows you to comfortably lose weight. Give it a try 😉

WORKOUT WEDNESDAYS!!

Don't count the REPS make the reps COUNT.

Quality of reps over quantity of reps.

Once you technique starts to go. STOP!!

Adding a tempo to your workout ensures consistent reps. Have a look at our post last week about tempo.

Happy Wednesday. :)

# Chicken Keto Curry 🥘🍚🍜🥘🍚🍜

2 skinless chicken breasts, cut into chunks
1 tsp. whole mustard seeds
1 onion, chopped
3 garlic cloves, minced
1 can full-fat coconut milk
Ghee, for cooking
1/3 cup water
1 tbsp. lemon juice
1 1/2 tsp. ground turmeric
1 1/2 tbsp. ground coriander
1 tsp. paprika
1 tsp. cumin
1 tsp. cayenne
Sea salt and freshly ground pepper

Preparation
Combine the spices, lemon juice and water in a bowl. Season to taste and add the chicken pieces. Marinate at room temperature for 30 minutes.
Place a large skillet over medium heat, add some ghee, the mustard seeds, garlic and onion. Cook for about 8 minutes.
Add the chicken with spice mixture and cook for another 8 minutes.
Add the coconut milk, season to taste and let everything simmer on a low heat for 10 to 12 minutes.
Once the chicken is cooked through, serve.

GOALS. 🎯

Sometimes, the hardest part of reaching a goal is just getting started. That first day of doing things differently like your first steps in AlphaGym or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.
So how do you get that momentum? How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.
It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.
And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW 🎯
You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make your goals too broad,. be specific. And then begin brainstorming ways to get others involved with you; that will provide your momentum. Success is within your reach. You can do this!
Oh, and remember, we’re here to help you the entire way! 

WORKOUT WEDNESDAYS!!

Are you still stuck in a rut? Or have you gotten back into your swing of exercising regularly?
January blues are finally out of the way. Ask yourself,
Have you ever you regretted working out?? Well maybe the next day. ;). Get in touch with us if you need some help in getting motivated or some direction again.

The next time you think of the word gym rememeber what it stands for. :)
G - Get
Y - Yourself
M - Moving

Have a great day!! :D

# Benefits of Eating Slowly

Eating slowly is one of those habits that often gets over looked. But once you practice it you may be suprised how effective it can be for losing weight and improving your energy levels.

1. Your body has the ability to digest your food better which can lead to less bloating.

2. You will consume fewer calories.

3. You will walk away with more satisfaction from each meal.

Workout Wednesdays!

Try adding tempo to your workouts!

Have you ever seen 4 magic numbers on your programme?
If not you are missing out.

👉1st Number - Lowering phase
👉2nd Number - Pausing phase
👉3rd Number - Ascending phase
👉4th Number - Pause at the top. (reset yourself)

Add this to your workout and see how you get on. ;)
Simple example - Squat (31X1)

X- Stand for explode up.

# GREEK YOGURT PESTO DIP

This simple Greek Yogurt Pesto Dip only requires 2 ingredients - Pesto and Greek Yogurt. Use it as a healthy dip for your favorite grilled veggies.

PREP TIME
5 MINUTES
CHILL TIME
20 MINUTES
TOTAL TIME
25 MINUTES(max)
INGREDIENTS

7 tablespoons Pesto (Homemade idealy : ))
1 cup Plain Greek Yogurt
Salt and Pepper, to taste (if desired)

INSTRUCTIONS:
In a medium bowl, combine the Plain Greek Yogurt with the Pesto.
Stir until the mixture is well combined.
Season, to taste, with additional salt and pepper if desired.
Cover with plastic wrap and chill in the refrigerator for approximately 20 minutes.
This may be prepared up to a day in advance and refrigerated if desired. Simply, stir prior to serving.
NOTES
Serve with your favorite grilled veggies, such as sweet potatoes, zucchini, or red peppers. May also be used as a sandwich/wrap spread.