Are you relying on the scales as your only measure of progress on your fitness journey? Consider these alternative methods to gain a more comprehensive view of your progress:
Take into account improvements such as increased energy and strength levels, better sleep quality, improved mood and overall performance. In terms of physical changes pay attention to how your clothes fit, measurements and progress photos. It is essential to remember that weight can fluctuate for many reasons. Therefore, relying solely on the scale may not provide an accurate depiction of your progress.
Here are a few common reasons why you may experience weight fluctuations:
1. Water retention: The amount of water retained in your body can vary day by day. Several factors can affect water retention such as hormonal fluctuations, exercise and sodium intake.
2. Muscle mass: Muscle is dense and therefore building additional muscle through resistance training may cause weight gain (note: this is not fat gain). Although your physique has in fact become leaner and more defined due to the additional muscle gain, the number on the scales may increase.
3. Digestive issues: An accumulation of waste in the body due to constipation or bloating may cause temporary weight gain.
4. Hormonal fluctuations: Hormonal changes such as stress levels, menstrual cycle, menopause, and sleep patterns can cause weight fluctuations.
5. Food intake: Consuming more food or eating heavy meals can temporarily increase your weight. If your food intake varies from day to day, your weight may fluctuate accordingly.
It's completely normal for weight to fluctuate, which is why scales aren't always a reliable measurement of progress. There are many other ways to measure progress, and it's important to keep in mind that the benefits of your fitness journey far outweigh (no pun intended) the ever changing number on the scale.
]]>While exercise is important for maintaining good health, it's also important to give your body time to rest and recover. Here are some reasons why rest and recovery are important, and some tips for incorporating them into your fitness routine:
Prevents injury: Rest and recovery can help prevent injury by allowing your body time to heal and repair itself after a workout.
Improves performance: Giving your body time to rest and recover can actually improve your performance by allowing you to work out at a higher intensity and with better form.
Reduces stress: Rest and recovery can help reduce stress and improve mental health by giving you time to relax and recharge.
Helps avoid burnout: Overtraining can lead to burnout and decreased motivation. By incorporating rest and recovery into your routine, you can avoid burnout and stay motivated to continue working towards your fitness goals.
HOW TO INCORPORATE REST & RECOVERY:
Some tips for incorporating rest and recovery into your fitness routine include:
Take rest days: It's important to take at least one or two rest days per week to allow your body to recover.
Stretch and foam roll: Stretching and foam rolling can help improve flexibility and mobility, reduce soreness, and improve circulation.
Get enough sleep: Getting enough sleep is essential for optimal performance and recovery.
Listen to your body: It's important to listen to your body and adjust your workout routine if you're feeling tired or sore.
By incorporating rest and recovery into your fitness routine, you can improve your overall health and fitness while avoiding injury and burnout.
Looking for a long term structured program that provides dedicated rest days? Our Monthly Training programs are for you!
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Glute building is a hot topic in the fitness industry and with so much information out there it’s hard to determine what actually matters - and delivers the results when it comes to building your booty.
So think of this as a simplified guide to grow those glorious glutes:
1. Follow a well structured program
Your glutes are your largest muscle and need to be challenged in order to grow. This means that you want to be following a program that incorporates progressive overload, meaning your workouts will get progressively more challenging over time. Most commonly, progressively overload is achieved by increasing weight/resistance but can also be achieved by increasing reps, sets, frequency of training, time under tension etc. Ideally you want to be performing the same workouts each week for a least 4 weeks before changing up your programming - wait a second… this is how our Dat Booty program is structured - isn’t that convenient.
2. Be consistent
Good things take time. Glorious glutes take time - it is just the way it is. You need to be patient and consistent with your training to reap the rewards of - that ass. Dat Booty is a long term training program - isn’t that convenient.
3. Fuel that booty
You need to make sure you’re eating sufficient protein and calories to support those gains. To see results more quickly - you should be in a calorie surplus but can also achieve booty building results at maintenance level calories - it will just take more time. You need to make sure you’re eating sufficient protein - as a general guide you should be aiming to hit between 1.5 - 2.2 grams of protein per kg of bodyweight. Our app includes access to over 500 recipes and the ability to track your meals in-app - isn’t that convenient.
4. Rest
Don’t overdo it. Your muscles need time to rest, rebuild and recover. It can be tempting to make EERRYDAY LEG DAY but make sure you allow yourself rest days to lower the risk of injury and overtraining which will hinder your results. The Dat Booty program has scheduled rest days - isn’t that convenient
If you haven’t caught on - you can join our Dat Booty program and let us guide you on your glute building journey. The program is available in gym, dumbbell and bodyweight program options - isn’t that convenient
Ingredients:
1/2 Cup Rolled Oats
1/2 Cup Milk
1/4 Tsp Cinnamon
1 Apple
1/2 Cup Yoghurt
Almonds & Strawberries to serve
Method:
Grab your booty band and get ready to create some glorious (home grown) glutes!
]]>Grab your booty band and get ready to create some glorious (home grown) glutes!
Today's session is performed as a circuit with a rest period of 60 seconds between each circuit set.
This workout is rep based so you progress through the exercises at your own pace. Focus on keeping your movements slow and controlled and ensure tension is kept on the booty band.
Workout:
Rep Based Circuit
3 Sets
HOME BOOTY WORKOUT
Toast 1:
Cream Cheese w/ Smoked Salmon & Fresh Dill
Toast 2:
Ricotta Cheese w/ Mashed Mixed Berries
Toast 3:
Smashed Avocado w/ Egg
Toast 4:
Peanut Butter w/ Banana
Toast 5:
Cottage Cheese w/ Cucumber
FOR MORE INFORMATION ON PROTEIN CHECK OUT OUR BLOG POST:
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Ingredients:
Base
2 Weetbix
1/2 cup Almond Milk
1 TBSP Honey
Filling
140g Greek or Natural Yoghurt
1 Scoop Vanilla Protein Powder
1 cup frozen berries
Topping
15g White Chocolate
20g Greek or Natural Yoghurt
10ml Almond Milk
Step 1:
Crush 2 Weetbix into a food storage container and stir through Almond Milk and Honey. Once combined, form mixture into a base and set aside for 5 minutes to absorb.
Step 2:
Defrost frozen berries in the microwave and cover Weetbix base.
Step 3:
Mix together yoghurt and protein powder (filling ingredients) and cover berries mixture.
Step 4:
Melt white chocolate in the microwave and stir through yoghurt and almond milk (topping ingredients). Spread across final yoghurt layer and top with a berry garnish. Seal container and place in fridge overnight to set.
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Step 1:
Ingredients:
750g Mixed Cherry Tomatoes
50g Parmesan Cheese, shaved
1 bunch Fresh Basil Leaves
1 pkt Pasta
2 tsp Chilli Flakes
1 tbs Olive Oil
3 Chillies, chopped
3 Garlic Cloves, crushed
Salt & Pepper to taste
Step1:
Preheat oven to 180 degrees C. Add selected pasta to boiling water and cook until al dente.
Step 2:
Add cherry tomatoes to a baking dish. Season with olive oil, salt & pepper and chilli flakes. Cook in oven for 20 minutes or until cherry tomatoes have slightly softened.
Step 3:
Heat olive oil in a non stick pan and cook garlic, red chillies and chilli flakes until fragrant.
Step 4:
Once pasta is cooked, drain and combine cooked cherry tomatoes and the spicy chilli oil mixture from the stove.
Step 5:
Top with shaved parmesan cheese and fresh basil leaves.
Step 6:
Toss & enjoy!
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We have also included a high protein food breakdown below. This fact sheet can help you in creating high protein meals (and snacks).
Protein Oats w/ Fruit
Toast w/ Peanut Butter & Banana
A Banana (or Fresh Fruit)
Greek Yoghurt w/ Fruit or Granola
Rice Cakes w/ Cottage Cheese
Avocado on Toast w/ an Egg
Apple w/ peanut butter
Rice Cakes w/ Peanut Butter
Fresh Fruit Smoothie
Protein Shake
Team DB x