So many times people think that going to the gym day after day and pumping iron is going to add muscle quickly and efficiently. What many don't know is that too much time at the gym can actually make you regress more than improve toward your fitness goals of adding lean muscle.
You're at the gym for an hour lifting weights, and you feel proud because even though others are only lifting for 45 minutes, you lift for an hour and a half! Well, wait right there!
Did you know that after around an hour of working out, your body actually starts to produce a hormone called cortisol? Why is cortisol not good for you? Because as your cortisol increases your testosterone decreases. This is very tough on your body, and has a pretty sizable effect on your ability for muscle growth. You may be asking yourself, "what should I do instead of going crazy at the gym for countless...
Mix up this recipe when you’re looking for a quick tasty snack on the go.
PEANUT BUTTER – TRAIL MIX EDITION
Peanut Butter. Just typing that word makes my mouth water. Who doesn’t love nutter butters? This is a fun recipe that I love to make during my off season. Now this is a somewhat healthy snack as long as you can eat them in moderation… I will not lie, I have eaten an entire batch before. I do not recommend that…
BUT this is a quick and easy recipe if you want a bite on the go that is sweet and packed with protein and energy.
Since there is no baking involved the preparation time is short.
Prep time: 20 mins
So if you are looking to try a yummy recipe that takes minimal time, this is a tasty snack! Enjoy them all for yourself, or share! This a great treat to bring to a potluck, BBQ, or event—they will go quickly!
What you will need:
Who is Andrea?
I am an athletic academic advisor at the University of Minnesota-Twin Cities where I work with Wrestling and the Swim and Dive Team. I am originally from Milwaukee, WI. I was a distance swimmer in college and my background is in Psychology.
What made you want to start your fitness journey?
I have been on a fitness journey probably since about 2015 when I gained a lot of weight after college. I was still eating like a swimmer but was not practicing like one. I felt very lost in the “real world” because my identity had always been as an athlete. I have always loved working out, for me, it is a huge escape and it helps with my anxiety. I just never really had all of the pieces. I loved working out, but I wasn’t eating the right way and I did not have a community. I was motivated to start working with Okon because I was in a very low place mentally. I am very hard on myself and I just had an overwhelming feeling that “no matter what I do...
Traveling outside of your day to day...and suddenly you don't remember how to eat healthy, working out is a thing of yesteryear, you're eating like calories don't count cuz YOLO ... and before you know it you've completely been off track for days maybe even weeks on end.
So let me give you my 4 scenarios, paired with the simple tools to stay on track no matter where you go.. on earth at least lol.
First off, how...
Question: What's the secret to saving money and dropping body fat?
Answer: the Okon Fitness VIP Program
If you've read about our VIP Program, you already know the answer to this. For those who are new to Okon, the VIP Program is a customized program built for each individual client's specific goals/timeline, lifestyle, and roadblocks. All VIP clients are given a custom-built program that includes a meal plan, workout program, and educational content so they understand the why behind our approach.
Clients go through the VIP Program for a minimum of 12-weeks, however, many will continue on for more rounds as their goals change. Our clients are held to the highest level of accountability through weekly coaching calls to ensure they are staying on track and progressing at a reasonable rate.
Since the VIP Program is a 12-week program where our clients are...
Whether you're trying to eat clean, or simply want to make healthier choices, these pumpkin spice cupcakes are great to help with sweet tooth cravings, or if you want to bring a healthy treat to your next gathering.
This recipe makes 12 cupcakes, each with only 80 calories! The best part? They also have nearly 10 grams of protein per cupcake!
Aside from being aesthetically pleasing, having strong, well-balanced leg muscles is key to having a healthy and functional body. It is important to build your legs for not only strength but for stability. Strong, stable legs can help prevent lower-body injuries such as ankle strains, knee injuries, and hips problems. Strength training can be used to both prevent and manage all of these conditions, but done improperly can be a cause of injury itself.
The best leg workouts begin with glute activation. By taking time to warm up your glutes before a workout, you will be able to establish that mind-muscle connection with your glutes which will be transferred into the rest of your workout. After proper glute activation, your body will be able to engage the glutes easier and maintain that same level of activation throughout the entire workout.
Not only is it aesthetically pleasing (in our opinion) to have a strong back, but it is also a key muscle group used to achieve total body strength. The back is arguably one of the most difficult parts of the body to train. It is the largest muscle group in the upper body, making it a key group to train for total upper body strength and posture. By strengthening your back muscles, you're building up the main support structure for your entire body. A healthy and strong back will stabilize and brace your spine, which will make reaching your health and fitness goals even easier.
You may be reading this thinking that you’ve tried every back movement in the book to grow your back, but it may not be the movement itself that is hindering your progress, it could be the WAY you are training.
#1 Focus on your mind-muscle connection.
The mind-muscle connection is a conscious and deliberate muscle contraction. The...
We've all been there, looking for a quick fix to drop 10 pounds, or searching for a one-step tip for success. Unfortunately, this is not usually possible. We know that exercise is important in creating a caloric deficit and body recomposition... but diet and proper nutrition is the main driver for fat loss. We also know that everybody is different and will require a different strategy to achieve the goal of fat loss. That being said, we are here to tell you, with a high degree of confidence (backed by science), that protein is one of the main keys for every individual to successfully drop body fat (the right way).
One of the biggest reasons people fail when starting a new meal plan or macro goal is due to feeling excessively hungry. When someone is hungry, they are much more likely to stray from their goals and overeat. This is where protein comes into play. Protein is the most satiating macro, compared to...
Who is Becky?
Becky is a hard-working, competitive, and highly focused woman in pursuit of her personal and professional goals. She is kind & has a lot of energy with a zest for life others find contagious.
Mom to four fur-babies of all ages and sizes. Becky’s husband of 5-years will tell you her love for her dogs surpasses her love for literally everything else.
Becky spends the summer months on her boat in the St. Croix River and in the winter, you can find her snowmobiling and spending time with her pro Snocross team.
What made you want to start your fitness journey?
I’ve always been extremely active playing in multiple co-rec leagues & and working out regularly. I was diagnosed with breast cancer at the age of 27 years old. The chemotherapy treatments made me lethargic, had a loss of appetite, and suffered from insomnia. My body’s muscle and fat loss were unreal, changing my body composition in the 4-months of treatment and maybe even...
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