Social Fitness

Top 15 Healthy Carb, Protein, and Fat Rich Foods:
These healthy carbohydrate, protein, and fat rich foods will help you to achieve your weight loss, muscle building, and healthy eating goals.
15 Starchy or Complex Carb Foods:
... 1. Oatmeal (old-fashioned or Steel Cut) 2. Yams (almost same as sweet potatoes) 3. Brown rice (love basmati, a long grain rice) 4. Sweet potatoes 5. Multigrain hot cereal (mix or barley, oats, rye, triticale, and a few others) 6. White potatoes with skin (glycemic index be damned!) 7. 100% whole wheat bread 8. 100% whole wheat pasta 9. Beans and lentils (great for healthy chili recipes) 10. Cream of rice hot cereal 11. Quinoa 12. Couscous 13. Pumpkin 14. Butternut squash 15. Fresh Beets
15 Carb Rich Fruits 1. Grapefruit 2. Apples 3. Blueberries 4. Cantaloupe 5. Oranges 6. Bananas 7. Peaches 8. Grapes 9. Strawberries 10. Pineapple 11. Blackberries 12. Plums 13. Pears 14. Acai berries 15. Mango
15 Vegetables Lower in Carbs but high in Nutrients
1. Broccoli 2. Kale 3. Asparagus 4. Spinach 5. Salad greens 6. Tomatoes 7. Peppers (green and red) 8. Onions 9. Mushrooms 10. Cucumbers 11. Zucchini 12. Carrots 13. Green beans 14. Peas 16. Cauliflower
Top 15 Protein Rich Foods
1. Eggs 2. Organic protein powder (such as Organifi Complete Protein) 3. Chicken breast 4. Salmon (wild Alaskan) 5. Turkey breast 6. Canned tuna (solid white) 7. Nuts (walnut, almonds, pecans) 8. Pumpkin Seeds 9. Tofu 10. Seitan 11. Top round steak (grass fed beef) 12. Flank steak (grass fed beef) 13. Codfish 14. Greek yogurt 16. Rainbow trout
15 Healthy Fat Sources
1. Flaxseed 2. Almonds 3. Olive oil 4. Avocado (see our delicious avocado ice cream recipe) 5. Walnuts 6. Virgin coconut oil 7. Salmon (wild caught) 8. Peanuts 9. Clarified butter 10. Ripe olives 11. Peanut oil 12. Hemp seed oil 13. Pecans 14. Cashews 15. Dark chocolate
See More

CHEST EXERCISES -

With every set back! There a come back! Make sure your come back is bigger than your set back! The sky the limit!! 👌💪

8 exercises to add into your training routine hitting a well balanced session. Remember your form and engagement of your muscles keeping your abs strong and tight (engaged).

Delicious Cashew Chicken
Ingredients:
3 tablespoons cornstarch... 1/2 teaspoon salt 1/2 teaspoon pepper 1 / 2 boneless skinless chicken breasts, diced into 1-inch pieces 2 tablespoons sesame oil 1 tablespoon olive oil 2 heaping cups broccoli florets 1 cup red bell peppers, diced small 1 cup shelled frozen edamame 2 cloves garlic, finely minced or pressed 1 cup unsalted dry-roasted whole cashews 3 tablespoons low-sodium soy sauce 2 tablespoons honey, or to taste 1 tablespoon rice wine vinegar 1 tablespoon Asian chili garlic sauce, or to taste (found in the Asian section of the grocery store) 3/4 teaspoon ground ginger 3/4 to 1 cup green onions, sliced into thin rounds (from about 3 or 4 green onions)
Directions:
To a gallon-sized ziptop bag, add the cornstarch, salt, pepper, chicken, seal, and shake to coat chicken evenly.
To a large skillet, add the oils, chicken, and cook for about 4 to 5 minutes over medium-high heat, flipping and stirring so all sides cook evenly. Chicken should be about 80-90% cooked through.
Add the broccoli, bell peppers, edamame (I add it straight from the freezer), garlic, and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce.
To a medium bowl add the soy sauce, honey, rice wine vinegar, chilli-garlic sauce, ginger, and whisk to combine; set aside. Add the cashews to the skillet and stir to combine.
Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
Add the green onions, stir to combine, and serve immediately. Chicken is best warm and fresh.
Enjoy 😉
Social Fitness
Facebook group: Be You With Social Fitness
Instagram: social.fitness
Www.socialfitness.club
Info@socialfitness.club
See More

Regular and daily stretching is so important to our bodies!
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. With...out it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself, muscles also help a person with balance problems to avoid falls.
See More

STRETCHING
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Hold a stretch for 20 to 30 seconds to develop the muscle and keep it strong but super elastic.

Add these 6 crucial compound exercises into your gym workout.

STRETCHING AND WHY ITS IMPORTANT!
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Hold a stretch for 20 to 30 seconds to develop the muscle and keep it strong but super elastic.

Add these healthy snacks into your lifestyle!

Jack Elliott was my personal trainer in the lead up to my wedding. Jack is the ultimate professional. He did a weekly session with my now-husband and me, as well as a weekly bootcamp for me and my bridesmaids. Jack created a tailored plan for both to perfectly suit the different level and aims of each of the groups. He set tough, but realistic goals and provided a dietary plan to follow as well. The results were simply amazing, I hit my goals and more - I have never felt better. The sessions were hard work and high intensity and yet still managed to be great fun. And to top it all off, the price was completely reasonable. I will certainly be going to his bootcamps when I move back to Ealing.

I’ve been seeing Jack for weekly personal training sessions for about 8 months following the birth of my daughter. I find sessions with him reallly engaging and challenging but most of all I love the way I never get bored as Jack changes the routine throughout the session and week to week. His style of teaching keeps you on your toes and there’s never a moment to get bored. I’ve definitely seen results whilst working with Jack and like that he also provides nutritional advice. My sessions with Jack have permanently changed my attitude towards exercise - I used to dread it whilst now I look forward to it and I’ve got Jack to thank for that. He is a friendly, organised and dedicated trainer and I highly recommend trying out his sessions.

I've been doing Jack's boot camp for 6 months and I would highly recommend it. After having two children, I'm in better shape now then before having kids. I feel great and have a lot of energy. The boot camp is very intense, but's it's very effective, a lot of fun and I've made new friends. Thanks Jack - you are an amazing trainer!

I have been going twice a week when I can and Jack makes it fun and changes the routine. A great way to get fit and enjoy it . Well worth doing .

I have been attending social fitness classes now for a significant period of time, and love it. Not only have I met some amazing training buddies but I have also gained a level of fitness that has helped me drop a stone and a half. The sessions are of mixed ability and you are encouraged at each session to take yourself out of your comfort zone. Without Jacks help I would not have been fit enough to participate in things such as Tough Mudder or indeed running for charity. At a very small cost the reward of feeling super fit is high, worth every penny!

Highly motivated, knowledgeable and recognised that a one size fits all approach doesn’t work. He is very encouraging, while at the same time pushing me to my limit. I can’t recommend him highly enough!

He is very professional in his approach and the workout is always different each week. So on the up side you are working on different groups of muscles all the time. Would recommend him

Great session today - feeling fitter week on week, and it nice to make new friends too :) Thank you Jack!

Bootcamp in the park is such a complex mix of fun and fitness that my week is now firmly shaped around it. The sessions are never the same, tough workouts interspersed with a range of demanding but fun team games which have built a strong team bond! You can never get bored, you work your whole body and you're out in the fresh air whatever the weather. I've now talked a bunch of my friends into coming along as I think it's the best form of exercise going!