Chris Maloney Fitness

👉 Never be afraid to take the first step towards something you've always wanted! It might be risky, but it'll be worth it eventually. 😄

Have a great week ahead!

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

Time to celebrate because you guys survived another week! 🎉💯

Cheat days are here but always keep in mind that even when you're treating yourself, it's important to keep things in moderation! You wouldn't want to throw all your progress away now, do you?

Enjoy your break! 🙌

👉 If there are weight loss foods, then, of course, there are drinks for that as well!
💯 Here are 8 of the best weight loss juices and how they are good for you! 🔥

1️⃣ Celery Juice
Not only is it low in calories, but it also contains almost 95% water. According to research, choosing foods and beverages with a lower calorie density will help you lose weight and fat. It's also high in antioxidants and useful plant chemicals that can help combat inflammation and reduce oxidative stress.
2️⃣ Beet Juice
When athletes want to improve their performance, they often drink beet juice because of the presence of helpful chemicals such as dietary nitrates that can improve muscle efficiency and endurance while also lowering blood pressure by dilation of blood vessels.
3️⃣ Pomegranate Juice
Pomegranate juice is a healthful, low-calorie drink that may aid weight loss in addition to being sweet and pleasant. It may also help avoid blood sugar spikes and falls, which can lead to heightened feelings of hunger, according to some research.
4️⃣ Green Veggie Juice
Green vegetables in general are high in fiber, low in sugar, and loaded with antioxidants that fight inflammation.
5️⃣ Watermelon Juice
Watermelon is an excellent source of heart-healthy micronutrients like potassium and the immune-supporting antioxidants vitamins A and C, in addition to being low in calories. It also has a high water content, which may aid weight loss and make you feel fuller.

6️⃣ Lemon-Ginger Green Juice

Lemons, in example, can help offer a punch of flavor to your drink while also packing a punch of antioxidants. Ginger has also been shown in human and animal research to help enhance metabolism, lower hunger, and aid weight loss.

7️⃣ Carrot Juice
Carrot juice is a nutrient-dense beverage that contains a lot of vitamin A and other beneficial carotenoids. Instead of juicing your carrots, blending them can help you get more fiber, which can help you feel fuller and control your appetite.

👉 Let me know if this helps and if you have anything else you want to see on my page!
💪💪 Need more nutrition help to hit your goals? Schedule a free 15 Minute Jump Start consultation with me! https://bit.ly/15jumpstart..

🔥 Ending the month with another scrumptious recipe!

🍴 Salmon with Sweet and Sour Rub 🍴

📍 Ingredients
✅ Nonstick cooking Spray
✅ 2 tablespoons packed light brown sugar
✅ 1 tablespoon chili powder
✅ 1 teaspoon ground cumin
✅ 1/8 teaspoon salt
✅ 1/8 teaspoon freshly ground black pepper
✅ 6 (6-ounce) salmon fillets, skin and any pin bones removed
✅ 1 tablespoon olive oil

📍 Directions
1️⃣ Coat your grill or a grill pan with cooking spray and preheat over medium heat. While the grill is heating, combine the brown sugar, chili powder, cumin, salt, and pepper. Brush each salmon fillet with 1/2 teaspoon of the oil, then rub each fillet with about 1/2 tablespoon of the spice mixture.
2️⃣ Grill the salmon, flesh side down, until charred, 4 to 5 minutes. Flip the salmon and cook another 5 to 6 minutes for medium doneness. For well done fish, cook an additional 1 to 2 minutes. Remove to a platter and serve immediately.
3️⃣ ENJOY!!

✔ Excellent source of: Protein, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Copper, Phosphorus, Potassium, Selenium
✔ Good source of: Folate, Magnesium

🙍‍♀️ Serves 6 people
🍽 Prep Time: 10 min; Cook Time: 7 min.
✅ Let me know how this recipe works for you and if you want to see something specific on my page!

💪 💪 Need more nutrition help to hit your goals? Schedule a free 15 Minute Jump Start consultation with me! https://bit.ly/15jumpstart..

👉 Have you guys ever heard of something called the Alphabet Exercise? It's pretty easy. Just spell out your name, and do the corresponding exercise associated with it.

📍 Here is a total body no equipment workout using just your body weight!

A – Burpees x 15
B – Crunches x 30
C – Jump Squats x 20
D – Bridge x 60 seconds
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Legs Down x 25
I – Side Lunges x 30
J – Bicycles x 50
K – Jump Lunges x 25
L – Toe Touch Situps x 30
M – Single Leg Squats x 20
N – Bent Leg Jack Knifes x 20
O – Jumping Jacks x 50
P – Straight Leg Jack Knifes x 20
Q – Cross Country Skiers x 50
R – Scissor Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Clamshells x 40
V – Leg Lifts (side) x 40
W – Leg Lifts (on back) x 40
X – Leg Lifts (on stomach) x 40
Y – Supermans x 30
Z – Donkey Kicks x 30

😉 Now the important question is... Are you up to the challenge? I mean, how hard can these be, right? Try it out and let me know how it works for you!

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

💯 To continue last time's Tuesday Tips, I'll be covering this week with Do's and Dont's AFTER Working Out!

Endings are just important as beginnings, and this is just to make sure that you wrap up your routine nicely! 🔥

👉👉👉 DO'S

✅ STRETCH
After a workout, perform some static stretching to cool down. This will return your body to a condition of rest.

✅ USE A FOAM ROLLER
This can aid in workout recovery and reduce post-workout discomfort.

✅ DRINK LOTS OF WATER
When you exercise, you lose water through perspiration. Experts recommend drinking water before, during, and after exercise to stay hydrated.

✅ KEEP TRACK
Keeping track of what you accomplished during each workout will allow you to continue to push yourself. It's also a terrific technique to ensure that your training plan is providing you with the results you desire.

👉👉👉 DONT'S

✅ STAYING IN YOUR SWEATY CLOTHES
If you don't change out of your sweaty workout clothes, you risk developing a yeast infection and acne.

✅ PIG-OUT

You've just expended a lot of calories, and you don't want to waste them by eating whatever you want, do you? Instead of sweets or fast meals, choose a healthy diet.

Everything you do has an effect on your body's ability to function properly. Going hungry before or after an exercise causes your blood sugar to drop, making you feel weary and sluggish. Pack some healthy foods to take with you before you leave the house. They'll keep you going strong before, during, and after your workout.

🙌 Let us know how this works out for you and what content you want to see on our future posts!
💪 Have some health or fitness questions? Hit me up for a 15 minute Jump Start session! https://bit.ly/15jumpstart

🔥 Happy Monday! 🔥

Now that your cheat days are done, it's time to put the grind on again!

It might be tiring to start, but once you're used to doing a certain task repetitively, it'll eventually be engraved into your system until the time comes when a day won't go by without you doing it! 💯💯

🙌 Just believe in yourself and keep pushing through. I'll cheer you on! 🙌

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

🔥 HAPPY WEEKEND, EVERYONE! 🔥
❓❓REST❓❓ RECOVERY❓❓

The recovery you do after you exercise is just as important as the exercise itself. If you’ve ever wondered why sometimes you feel great after your workout and at other times it hurts to move, it’s because the type of recovery you complete affects the inflammation, soreness, and lactic acid build-up in your body, as well as your risk of injury.

👉To understand efficient recovery, you first must know the two types – active and passive.

✅Active recovery means staying physically active while you recover from higher intensity exercise by using gentle, non-strenuous movements. Walking between sets and gently cycling after a weights class are good examples.

✅Passive recovery, in contrast, requires no movement at all. You simply let your body rest while you sit or lie down, for example.

Hit me up for a free 15 Minute Jump Start consultation to see how to workout safely and efficiently to get you results!🔥 https://bit.ly/15jumpstart

✅ Still curious about the other types of diet? Feel like the first ones didn't have anything you're interested in? Well, don't worry! Here's part 2 of finding the perfect diet plan just for you!!

📍 Paleo Diet
The paleo diet encourages you to eat the same foods that your hunter-gatherer forefathers did. It's based on the idea that current ailments are linked to the Western diet since the human body hasn't evolved to handle legumes, grains, and dairy.

This type advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.

📍 The Mediterranean Diet
The Mediterranean diet is based on foods that were traditionally consumed in countries such as Italy and Greece. Despite the fact that it was created to reduce the risk of heart disease, multiple studies have shown that it can also help with weight loss.

Fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil are all recommended in the Mediterranean diet. Poultry, eggs, and dairy products should be consumed in moderation. Meanwhile, red meat is scarce. Highly processed foods like refined grains, trans fats, added sugar, etc., are also restricted in this diet.

📍 Weight Watchers
WW, originally known as Weight Watchers, is one of the most well-known weight-loss programs in the world. While there are no food restrictions, persons on the WW plan must eat within their daily point limits in order to reach their desired weight.

There is a point-based system that allocates a monetary value to various foods and beverages based on their calorie, fat, and fiber levels. You must keep inside your daily point allowance to obtain your ideal weight.

💯Remember the nutritious meal plan that works for you is the one that you can STICK with!
💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

🍴 Let's head to the kitchen because it's another round of Thursday Treat! 🍴

This week, we have Prawns with Buttermilk Dressing and Celery Salad 🔥

📍 Ingredients
✔ 1⁄4 cup (60ml) extra virgin olive oil
✔ 3 garlic cloves, crushed
✔ Finely grated zest and juice of 1 lemon, plus lemon wedges to serve
✔ 24 large green prawns, peeled, tails intact
✔ 1⁄4 cup (60ml) buttermilk
✔ 1 tsp Dijon mustard
✔ 1 tbs white wine vinegar
✔ 1 tbs finely chopped chives
✔ 2 sticks celery and 1 cup celery leaves
✔ 1 fennel bulb
✔ 1 bunch mint, leaves picked

📍 Directions

1️⃣ Preheat chargrill or barbecue over high heat. Combine 2 tbs olive oil, garlic, lemon zest and brush over the prawns. Set aside to marinate for 15 minutes.

2️⃣ Combine buttermilk, mustard, vinegar, remaining olive oil, chives and season. To make the celery salad, use a vegetable peeler to cut the celery into long strips.

3️⃣ Thinly slice the fennel and toss with lemon juice to stop it discolouring. Combine the fennel, celery, celery leaves and mint.

4️⃣ Cook prawns on the barbecue for 4-5 minutes until charred and cooked through. Serve with buttermilk dressing, celery salad and lemon wedges.

5️⃣ ENJOY!!

🙍‍♀️ Serves 4 people
🍽 Difficulty: Easy
✅ Let me know how this recipe works for you and if you want to see something specific on my page!
💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

👉 I think we're all aware that as we grow old, our bones get weaker and weaker. But this doesn't have to come right away! It's important that we know how to take care of them so we can still avoid the pain for as long as possible!

👉 Below are exercises that could help the bones become stronger:

1️⃣ Weightlifting. Weight training is beneficial because it strengthens non-weight-bearing bones in the arms and hands.

2️⃣. Yoga. During yoga, you use your arms or legs to support yourself. Yoga has two benefits: increased flexibility and greater balance, both of which can help prevent falls and bone breakage, especially in the elderly.

Wrist fractures are also prevalent as a result of people trying to catch themselves when they fall. Fractures aren't only uncomfortable as you age; they can also be fatal.

3️⃣ Jogging and walking are two types of exercise. Because your leg bones support your bodyweight, walking and jogging will strengthen them. The increased force of your feet against the ground while you jog will further stress and strengthen your bones. After your run, make sure you properly cool down and stretch, and don't overdo it to avoid overuse injuries.

4️⃣ Dancing. Cutting a rug is a high-impact activity that benefits your bones as well as your muscles. In terms of bone health, dancing is "a bit more high-impact than walking and a little less high-impact than jogging, and that's a terrific zone." The pressures created by your frantic feet slamming against the floor will strengthen the bones in your legs.

5️⃣ Tennis. Running around the tennis court and leaping to return a deft serve are both high-impact ways to build leg strength, but many people are unaware that swinging the racket is also a workout. The resistance provided by the racket will strengthen your arm bones, and the jolt of the tennis ball hitting the racket adds to the stress.

✅ I hope this helps! Let me know if there are anything else you'd like to see on my page. 😄

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

💯 One of the most frequently asked questions I get is about what to do and not do before starting your working routine. Guess what? I made an answer for all of you! 💯

👉👉👉 DO'S

✅ FOOD
If you want to exercise for longer than an hour, it is recommended that you eat two hours before you begin. For example, eat apples, bananas, and porridge. Snacks that include carbs and protein are best.

✅ DRINK WATER
Water keeps your body cool and keeps your joints lubricated. It aids in the transportation of nutrients, which gives you energy and keeps you healthy. Starting to drink water 30 minutes before working out is an excellent idea.

✅ WARM-UP
Always remember to do your warm-ups to prepare your muscles so that you don't wind up injuring them or overstretching them.

✅ SLEEP
Being well-rested can help you stay energized for the duration of your workout. It can help keep your hunger hormones under control, preventing you from wrecking your gym work by overeating the remainder of the day.

✅ PROPER RELAXATION
The key to a successful workout session is the combined interaction of mind and body. Make sure to detach yourself from work pressures or unpleasant thoughts and try to invoke a sense of inner peace and relaxation.

✅ CHECK YOUR VITALS
A fast check of your blood pressure, pulse rate, and resting heart rate will help you stay on track with your exercise routine.

👉👉👉 DONT'S

✅ FOOD
Eat foods with low protein and fat content because they take longer to digest and can induce stomach discomfort.

✅ SODA AND ALCOHOL
Alcohol is a depressant that can cause harm to your body. Soda has a lot of sugar, which causes your insulin levels to surge and throw your system off.

✅ PAIN RELIEVERS
In healthy people, taking pain medicines before exercising can promote exercise-induced small intestine damage and gut barrier disruption.

🔥 Keep these in mind and you'll be all set for the rest of your session!!
💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

💯 Conditioning your mind into believing that you can do anything is such a powerful move because only then can you unlock so many possibilities that you don't realize you are capable of from the start!

Always keep in mind that you should never leave room for doubt - that'll only drag you down.

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

🔥 HAPPY WEEKEND, EVERYONE! 🔥

I hope you're hungry because it's time for some cooking! 🍽

🔥 Stir-fried beef with hoisin sauce 🔥

📍 Ingredients

✔ 1 tbsp soy sauce
✔ 1 tbsp dry sherry
✔ 2 tsp sesame oil
✔ 1 fat garlic clove , crushed
✔ 1 tsp finely chopped fresh root ginger (or fresh ginger paste in a jar)
✔ 200g lean sirloin steak , thinly sliced across the grain
✔ 1 tbsp sesame seeds
✔ 1 tbsp sunflower oil
✔ 1 large carrot , cut into matchsticks
✔ 100g mangetout , halved lengthways
✔ 140g mushrooms , sliced
✔ 3 tbsp hoisin sauce
✔ Chinese noodles , to serve

📍 Directions

1️⃣ Mix together the soy sauce, sherry, sesame oil, garlic and ginger in a shallow dish. Add the steak and leave to marinate for about 20 minutes (or longer, if you have time).
2️⃣ Heat a large heavy-based frying pan or wok, add the sesame seeds and toast over a high heat, stirring, for a few minutes until golden. Tip on to a plate.
3️⃣ When ready to cook, heat the sunflower oil in a large frying pan or wok until hot. Add the steak with the marinade and stir fry for 3-4 minutes over a high heat until lightly browned. Remove, using a slotted spoon, on to a plate, leaving the juices in the pan.
4️⃣ Toss the carrots in the pan and stir fry for a few minutes, then add the mangetout and cook for a further 2 minutes.
5️⃣ Return the steak to the pan, add the mushrooms and toss everything together. Add the hoisin sauce and stir fry for a final minute. Sprinkle with the toasted sesame seeds and serve immediately.
6️⃣ ENJOY!!

👉 Serves 2 people
👉 Takes 20-25 mins to prep + 20 for marinating
👉 Per serving: kcal 390; fat 9g; saturates 4g; carbs 20g; sugars 8g; fibre 6g; protein 33g; salt 2.41g.

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

📍 Curious to know what is the best food to buy when you're out grocery shopping? At first, it might seem so easy, but if you're planning your meals for something specific, it will be a bit of a challenge!

Of course, this will depend on what type of diet you're into, but if you just want to be healthy in general, then here is a list you'll need to start out:

✔ Fruits: blackberries, blueberries, bananas, apples, and grapefruits
✔ Non-starchy vegetables: spinach, peppers, onions, cauliflower, green beans, mushrooms, zucchini, lettuce
✔ Starchy vegetables: sweet potatoes, potatoes, and butternut squash
✔ Proteins: canned salmon and tuna, frozen shrimp, chicken breast, lean ground beef and turkey, and eggs
✔ Beans: chickpeas, black beans, kidney beans, and lentils
✔ Grains: oats, brown rice, whole grain pasta, and quinoa
✔ Frozen foods: frozen mangoes, sprouted-grain bread, frozen cherries, frozen broccoli, and frozen spinach
✔ Dairy and non-dairy substitutes: milk, unsweetened nondairy milk, cheese, Greek yogurt, and plain yogurt
✔ Nuts and seeds: sunflower seeds, pistachios, almonds, natural peanut butter, pumpkin seeds, and cashews
✔ Condiments and pantry: salad dressing, salsa, marinara sauce, mustard, spices, chicken broth, diced tomatoes, garlic, etc.
✔ Oils: olive oil, coconut oil, avocado oil, etc.
✔ Other healthy fats: avocado, hummus, and tahini
✔ Beverages: sparkling water, coffee, and tea
✔ Snack foods: dark chocolate chips, turkey sticks, nut butter packets, whole grain or seed-based crackers, whole-food-based bars, popcorn, plantain and bean chips, etc.

📍 Like what you're seeing? Give us a follow and let us know what else you'd like us to post in the future!
💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

📍 Never let your excuses drag you down from being the best version of yourself. There's so much more out there for you, so get up and start the week with a bang! 💯

💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.

If you see this, then congratulations! You did a great job this week. 💯

💯 Dieting is very tricky especially if you're just starting. There are a lot of types that you could go and try out. So here's a guide to the common ones these days!

📍 Intermittent fasting
A nutritional plan in which you alternate between fasting and eating intervals. The two examples include the 16/8 technique, which reduces your daily calorie consumption to 8 hours a day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice a week.

Intermittent fasting was found to cause 3–8% weight loss over 3–24 weeks in a review of trials, which is a much higher percentage than other strategies. It is also related to anti-aging effects, higher insulin sensitivity, enhanced brain health, lower inflammation, and a variety of other advantages.

📍 Plant-Based Diets
The most common varieties are vegetarianism and veganism, which prohibit animal products for health, ethical, and environmental reasons. There are, however, more flexible plant-based diets available, such as the flexitarian diet, which is a plant-based diet that allows for the occasional consumption of animal products.

Because the flexitarian diet is more of a lifestyle change than a diet, there are no hard and fast guidelines. It promotes a diet rich in fruits, vegetables, legumes, and whole grains, with protein and animal products allowed in moderation, making it a popular choice.

Plant-based diets have been associated with a lower risk of chronic diseases such as heart disease, some malignancies, and diabetes, among others. They may also be healthier for the environment than meat-based diets.

📍 Keto Diet
A keto diet is a way of eating that emphasizes foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to consume more fat calories than carbs.

The diet works by causing the body's sugar reserves to be depleted. As a result, it will begin to break down fat in order to generate energy. This causes the body to produce molecules called ketones, which it uses as fuel.

💪 Tune in for more types of diet posting soon!
💪 Looking to get started on a fitness program that works? Try my 6 Week Fitness Challenge! https://www.cmfitness.fit/intro.