Have Krav, will travel
Hey, what’s this looking so unhealthy?
Cocoa Powder Banana Low-Fat Curd Protein Smoothie!
What you need:
- Two large Bananas
- Two tbsp. pure Cocoa Powder (no added sugars, k?)
- 250mg Low-Fat Curd/Quark
- 200ml Water/Milk (as desired)
- 1 tbsp. Chia Seeds (optional but I put them in absolutely everything)
- 1 tbsp. Peanut Butter (again, the pure stuff) for a creamy texture
- A little vanilla if you have. I didnt have any, but I’m sure it goes well with this
How to make:
- Put in a blender and blend until smooth, duh
Nutrition Information (water-based version)
Protein: 41g (from Curd, Chia, Peanut Butter)
Carbs: 58g (mostly from Bananas)
Fat: 16g (from Curd and Peanut Butter)
Dietary Fibre: 12g (from Chia and Bananas)
Total calories: About 560kcal
- A boatload of protein from the curd! Mostly Casein! Wicked!
- Flavonoids from cocoa!
- Iron and more protein from Chia!
- Potassium from Bananas!
Now, get lifting! :)
Got kicked in the throat yesterday. Very unpleasant.
This is how I roll
People of all forms of sport,
If you haven’t tried a foam roller yet, you’re missing out!
It’s the best thing ever. Seriously I don’t know how I could do without a roll. Well, actually I do: miserably.
If you have no idea what I’m talking about, foam rolling is basically lying on a foam roll in all sorts of different positions and rolling hence and forth carefully, thus massaging your muscles and - more importantly - your fascia, which is the connective tissue between your muscles and skin. Turns out this tissue plays a greater roll… erm… role for your posture than you would imagine. Its strands can adhere and even shorten under the influence of cortisol (stress hormone) causing your posture to worsen.
Repeated manual therapy - foamrolling - can losen the strands and help you to straighten again. This also makes it a great primer for workouts.
Big time celebrity UZIMON on Steven Seagal
I’m gonna go to a Ginastica Natural seminar tomorrow led by the inventor himself, Mr Álvaro Romano.
Who’s that guy?
Álvaro is a sportsman, holding black belts in BJJ and Judo (some sources say his Judo belt is brown, but does it really matter?). He was among the first surfers in Rio de Janeiro to practice Jiu-Jitsu but lives in San Diego now and even trains UFC fighters.
Check this video (00:30-01:34) of him training Vitor Belford.
What is Ginastica Natural?
Ginastica Natural is a training concept that combines BJJ-inspired groundwork with stretching and breathing techniques of Hatha-Yoga and natural body movements.
Why do I do it?
First of all I’m interested in all aspects of strength training. Especially functional and bodyweight training have come to my attention recently and I would like to see what’s out there.
Secondly, you don’t spend much time on the ground in Krav Maga. We all know it’s a bad place to be and that we shouldn’t even get there in a fight. However ground techniques are among my favourite techniques in the system. We don’t do that much ground work in our school and I feel I’m not as good as I could be so I hope that the movements taught in Ginastica Natural will make me feel more “at home” on the ground.
Plus, I mean - just look - two hours of this will just be a great functional workout!