We love to have something sweet as a dessert here at Beary Strong, and I bet you do too. When dieting, it can be a challenge to satisfy your sweet tooth without blowing your macros. Enter the low-calorie pudding. This mothership recipe is with coconut flavour, but also contains many variations to make everybody happy.
Continue reading “The Very Low Calories Dessert #2”
What exercises should you do and how many reps should you aim for?
Some of the most basic questions in training are: what exercise should I do? And for how many reps should I go? At first glance they have little in common, but if you take a closer look, they are tightly related to eachother. What exercise do you choose, and does it even matter?
Continue reading “Exercise Selection and Repetition Ranges”
Physiology, regulation and health concerns.
This one is a really hot topic: is too much cholesterol bad or not? Make your own opinion by reading my short post and some of the references (linked) if you are particularly interested in the topic.
Continue reading “Cholesterol: Fact Or Fiction?”
…it’s easier than you think!
I love a nice loaf of bread, and I bet you do too. And my client Viola, who asked me for this recipe surely does so. Bread got a bad rep over the last decade, because it is easy to overconsume: good bread is really tasty, not very satieting and quitecalorie dense. But that’s not a problem if you are diligent with your tracking and if you have an overall healthy lifestyle with enough movement. People suffering from IBS sometimes react to several anti-nutrients found in higher dosage in wheat and other grains. Sourdough makes the bread more digestible and less prone to cause digestive issues because the microbiota “pre-digest” the anti-nutrients.
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Chasing progress for better health.
Body positivity and self love are incredibly valuable to our society. Being different and not having to be ashamed of it is essential: acceptance and tolerance are more important than ever. And it is definitely unhealthy to chase (fake) beauty images or to try to look like someone else. But I think there is a dark side to body positivity: being obese is not healthy! And no, there isn’t such a thing as “healthy overweight”, at least in my experience, so stop kidding yourself, please!
Continue reading “It’s Okay To Want To Change Your Body”
Caffeine: the delicious drug.
Let’s talk about the non-scientific stuff first. I love both, tea and coffee. I have a cup of tea (caffeine-free roiboos) every day in the morning followed by a cold brew done with 100% Robusta coffee bean Sumatra Ascogo roasted at one of Vienna’s best coffee roasters (Kafferösterei Alt Wien). Once a week we have also our Forza Napoli with a high percentage of Robusta at Nicholas Franze’s cafe. Matcha scores also high on our favorites (check out Cha No Ma for gorgeous matcha, if you are in Vienna). But is caffeine ok in a healthy lifestyle? And, most important, how much?
Continue reading “Caffeine: Tea Or Coffee For You?”
Use common mistakes to make your training better.
Hypertrophy training focuses on getting your muscles to grow. And who doesn’t want to grow? To ensure you spend your time at the gym the most efficient and productive, I compiled the biggest training mistakes for hypertrophy. Read this, think about it, hit the gym and get growing!
Continue reading “Hypertrophy: Top 3 Training Mistakes”
Building blocks and sources of protein.
Everyone needs protein. Period. It is not just the big muscular gym guy, also you sitting in the chair diligently doing your job or you, running a half-marathon or you, playing football. Why? Because proteins are the brickstones of our body, they are the catalysators (= enzymes) of our metabolism and are also fuel. After water (70%), proteins (18%) are the second main component of human cells. That’s why it may be worth considering adding more protein to your daily food, especially if you are getting serious about living a more active and healthy lifestyle.
Continue reading “Protein and Aminoacids”
Know the Whys to make better decisions.
Gaining fat is really simple: your energy intake is greater than your energy expenditure. You just eat too damn much! Gaining so much fat, that you are actually classified as overweight or even obese, however is a task that takes a lot of consistency and time (and avoiding to look into the mirror). As many drastic changes, this doesn’t happen overnight. But why do you do this to your body?
Continue reading “What Drives Obesity”
Basic biochemistry and functions.
But wait, fat makes me fat, right?! Now you should already know the answer: it’s all about the calorie deficit at the end of the day and like carbs, fats are neither good nor bad. Nevertheless, fat is really energy dense: 10 gramms of fat (approx. a tea spoon) have huge 90 kcals. This means that, you should not indulge in those tasty “healthy” low-carb-paleo-keto-raw-gluten free-vegan nut bars if you are trying to lose body fat ;). So what’s the deal with fats, now? Let’s have a closer look through the biochemist’s goggles.
Continue reading “Fats: Because Nutbutter Is Happyness”