Supplement King Launches Revolutionary New Pre-Workout

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Supplement King Launches Revolutionary New Pre-Workout! Click image below for more information!

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Beat Your Hangover With These 3 Smoothies

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When you wake up after a big night out, and start to experience those dreaded hangover symptoms including headache, dry mouth and feeling generally under the weather, it can be all too tempting to opt for a big fry-up and coffee to start the day.

However, the last thing your body needs after an unhealthy night being filled with alcohol is to be filled with even more unhealthy foods, stodge and grease. Your body needs to be compensated for the dehydration it has suffered and to receive a nutrition boost and it will definitely thank you more.

We have been searching for the ideal healthy hangover cure so check out these three top hangover beating smoothie recipes which will help you to feel human again while filling your body with lots of good nutrients at the same time.

Helping Hand For Your Liver

The ingredients

Three handfuls of kale – or you can choose spinach leaves if you prefer

• Two celery stalks
• Two apples
• A quarter of an avocado
• A tablespoon of flax seeds
• Fresh ginger
• A squeeze of lemon
• Two to three glasses of water                   

Core and chop the apples, then chop the celery stalks into small pieces as well, to help the blender make a smoother mixture. Add all of the ingredients into the blender with one and a half glasses of water initially and blend until smooth.

Add more water if required to get the smoothie mixture to the consistency which you prefer – it’s best to add a small amount at a time as it’s easier to add than it is to remove water and you don’t want to end up with a runny mess.

This smoothie helps your liver work to remove all the toxins of the night before, through its cleansing ingredients. It is also rich in antioxidants, vitamin C, fibre and essential fats, which all help the body to remove toxins more effectively.

A quick tip to help remove bad breath following a night out drinking is to add parsley to your smoothie – it has specific qualities which help to freshen your breath when consumed.

Detoxing hangover smoothie

The ingredients:

• One teaspoon of cocoa powder
• Half an avocado
• One small  beetroot, chopped
• One teaspoon of honey
• One apple
• Ginger

Two scoops of Focus Performance whey protein powder

Two to three glasses of water                            

Core and chop the apple and chop the beetroot before blending. Add all the ingredients to the blender, with one glass of water initially and then gradually add more water until the consistency is how you would like it to be. For added zing, throw in a few ice cubes as well.

Avocado, apples and beetroot are all cleansing ingredients and will help your liver to detox after an alcohol-fuelled night out. These ingredients will all help to reset your body’s mineral levels and support your liver.

Ginger is great for helping to reduce feelings of nausea which are commonly associated with hangovers, while the honey and cocoa powder add some sweetness to improve the overall flavour of the drink.

Nutty post-party delight

The ingredients

• A medium-sized banana
• 50 grammes of frozen berries
• 15 grammes of oats
• Two tablespoons of cashew nut butter
• 150 millilitres of almond milk
• A teaspoon of coconut oil
• A teaspoon of coconut nectar

This naturally sweet nutty smoothie doesn’t take much preparation at all – simply chop up the banana and throw everything into the blender. You can add in a glass of water if you want the consistency to be more liquid.

The combination of banana and nut ingredients in this smoothie makes it a naturally sweet and energy-replacing drink. Alcohol can leave the blood sugar level feeling low so this smoothie packs a sweet punch to help pick you up naturally. And the best thing is it takes just a few minutes to make, using ingredients from your store cupboard.

After a night out on the town, your body suffers from dehydration, reduced blood sugar, fatigue and general lethargy. While chips, fry-ups and hair of the dog might be tempting and seem the easy option, these are not hangover cures which your body will thank you for in the long term.

Natural fruit and green leaves help your body to detox quicker, assisting your liver to break down the alcohol remnants. While nuts and bananas provide a much required energy and sugar boost, bringing the body back up to par without resorting to a gallon of coffee.

All three of these smoothies contain essential minerals and nutrients to help support your liver, boost your energy levels and clear out all of the toxins from your body post-party, and they are really quick and easy to make as well.

So next time you are planning a night out, make sure you have some nuts, kale and bananas on hand to create your own rescue smoothie when you get up the next day.

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Kettlebell Swings Should Be a Core Part of Your Workout. Here Are 6 Reasons Why

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I was first introduced to Kettlebell Swings three years ago by a friend of mine who swore that KB swings did more her clients than any other exercise. I was somewhat skeptical, but she’s been a trainer for the better part of fifteen years so I decided to give it a go.

I started by buying a 16kg and a 24kg kettlebell and working them into home workouts. I’ve since began to notice more and more gym-goers adding swings to their workouts, and for good reason, they’re a do-it all workout.

I spent six months doing nothing but variations of kettlebell swings, turkish getups and goblet squats. The result? I wound up in the best shape of my life.

Reason 1: They do more for your squat and deadlift than any other exercise

During those six months, I didn’t do deadlifts or traditional squats. Logic would hold that my deadlift and squat strength would decline. I was shocked when I was able to add 40lbs to my deadlift. Even more shocking, my squat strength also improved.

This is such a common occurrence that it’s received it’s own nickname “The What The Hell Effect”.  This article does a nice job of explaining why, but the short answer is kettlebell swings build explosive strength and they also will do wonders for your posterior muscles. Muscles that are fundamental for both squats and deadlifts.

 

Reason 2: They do wonders for tight hamstrings.

If you grew up playing sports and have spent the past 15 years sitting at a desk you probably have three thing: tight hamstrings, short hip flexors and poor posture.

Prior to my KB swing workouts the last time I could touch my toes was the twelfth grade. Now, I’m not only able to touch my toes from a standing position, I can slide my first knuckle under my feet. At the bottom of every swing, your hamstring flexibility will be challenged, which explained the reason for this new-found mobility. With each passing week I could see a noticeable improvement in virtually all aspects of mobility.

Reason 3: They’ll help your posture

Swings are a great exercise for posture for a few reasons. First, if you’re performing swings correctly your shoulders are going to be drawn back which naturally activates your lats and your core is going to be engaged. It’s hard to have poor posture when your shoulders are packed and your core is slightly engaged, the kettlebell swing does a great job of encouraging this position.

Second, underdeveloped glutes can lead to poor posture. Having weak glutes is extremely common because of how much time we spend on our ass. As we discussed above, swings build a rock solid posterior.

Reason 4: Build Bullet-Proof Grip Strength

The first thing I noticed after my first swing workout was how sore my forearms were. More than anything else I have noticed my grip strength has gone through the roof.

After your first few days of kettlebell swings you’ll likely feel it in your forearms. Hanging on to a kettlebell through a set of swings will do wonders for your forearms. As add weight and build in variations like one-handed swings, swings to racks and alternating swings you’ll continue to challenge and build your grip strength.

Reason 5: They make for an incredible cardio workout

If you’re looking to improve your cardio or burn fat kettlebell swings should become your best friend.

The best part is you only need 10 minutes a day. The protocol is very simple, perform 10 sets of 10 two-handed swings each day. If you are new to swings I would recommend the average male start with 16kg and the average female start with 8kg.

Reason 6: You can build entire workouts around swing variations

Kettlebells are the perfect tool for complexes. Moving from exercise to exercise is seamless and rarely requires you to drop the kettlebell to move from one to the next. Swing variations typically form the back-bone of these complexes, many of which can be done in under 10 minutes and will do more for you than your traditional one hour gym workout.

This is a very simple kettlebell workout that is a good starting point for beginners.

There are so many combinations that can be done with a 16 or 24kg kettlebell your workouts will never get stale or boring.

In Summary

In the past two or three years I’ve noticed most gyms have started to add kettlebells. And if you’re not a member at a gym, you can buy a 16kg and a 24kg kettlebell for about $150 or build your own. Kettlebell swings might very well be the most economical and efficient way to get in shape. They take very little time, demand very little in terms of equipment and can offer a true full body workout.

Take the 30-day swing challenge, perform 10 sets of 10, 5 days a week. You’ll be amazed the results.

Author Bio:

John C. is a physiotherapist student who also holds a BSc. in Kinesiology as well as a Master’s Degree in Biomechanics. When he’s not studying or blogging over at Brace Access you can find him at the rink doing what all good Canadian boys do, playing puck.

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