Iron Culture
Iron Cult is lifestyle brand that focuses on fitness & nutrition through informative bootcamps
01/03/2021
Our journeys differ in so many ways, one human experience is never the same as the next 😇
28. Sneak extra activity into your day 😃
Take the scenic route. You'll be getting more exercise if you ride your bike instead of driving, take the stairs instead of elevator; par further away in the parking lot or if you get off the bus or train, walk the extra mile.
Every little bit counts.
22/02/2021
Tastes like candy canes on Christmas 🥳
27. Don't drink too much alcohol 😎
It is well known that alcohol contains sugars, and they slow down the rate at which one burns fat. Making it harder to lose weight. From the sugar in alcohol to the mixers we use in many drinks. Not only are the calories in alcohol slowing down your weight loss, they are also empty calories so they are not doing anything good for your system. This is where the issues start for most, when the lining of the stomach is affected due to alcohol and the healthy bacteria we need in our stomachs isn't there to digest food anymore.
15/02/2021
Refining self discipline skills in 2021 🥳
26. Drink unsweetened Coffee or Green Tea 😍
A reasonable number of cups of coffee is three/four per day. Research shows that a 400mg of caffeine per day is safe for most Healthy adults. Tea on the other hand has far less caffeine in it. You can drink up to 6 cups of black tea per day and still remain within a healthy caffeine intake.
08/02/2021
Don't let illusions rule your world 😉
25. Strengthen Your Core 🤩
Core exercises improve your balance and stability. By doing these exercises you are strengthening your muscles in your pelvis, lower back, hips and abdomen to work in harmony. Strong core muscles make it easier to do many physical activities.
29/01/2021
*** ENERGY BOOST ***
Refreshing Watermelon Smoothie Recipe 🥳
Ingredients:
1 cup fresh or frozen strawberries
2 cups chopped watermelon
1 cup greek or natural yoghrt
Some ice cubes
Directions:
1. Blend all ingredients until smooth.
2. Serve and enjoy!
24. Replace some fat with Coconut Oil 😍
Coconut oil contains saturated fats that increase HDL (good) cholesterol levels in your body. They may also help turn LDL (bad) cholesterol into a less harmful form. By increasing HDL, many experts believe that coconut oil may boost heart health compared with many other fats.
27/01/2021
ANTI-INFLAMMATORY FOODS | what I eat every week 🥰
ANTI-INFLAMMATORY FOODS | what I eat every week These are the anti-inflammatory foods I eat every week to reduce inflammation in my body. An anti-inflammatory diet can help with reducing joint pain and art...
26/01/2021
Food Fix: Fatigue | Healthline 🤩
Food plays a huge roll in the energy levels we have.
Food Fix: Fatigue | Healthline What you eat can play an important role in fighting fatigue and tiredness. In this Healthline Original Series, learn which foods to eat to avoid and treat fa...
25/01/2021
3 Yoga Poses to Promote Digestion | Healthline 😍
3 Yoga Poses to Promote Digestion | Healthline Learn three yoga poses to promote digestion, with postures that reduce the amount of bloating and pressure that can arise from indigestion. About Healthline:...
22/01/2021
*** ENERGY BOOST ***
Baked Zucchini Fries with Yoghurt Aioli 🥳
Ingredients:
Zucchini Fries
2 medium zucchini
¾ cup (75g) panko breadcrumbs
¼ cup (20g) parmesan cheese
½ tbsp italian herbs
salt and ground black pepper, to taste
2 eggs, beaten
Yoghurt Aioli
200g low-fat plain yoghurt
1-2 garlic cloves, crushed
lemon juice, to taste
salt, to taste
Method:
1. Preheat an oven to 220°C. Line a baking tray with aluminum foil and lightly spray with oil spray.
2. Trim the ends of the zucchini and cut into sticks that resemble thick fries.
3. Place the breadcrumbs, cheese and herbs in a small bowl and mix until well combined.
4. Dip each zucchini stick in the beaten egg and then press into the breadcrumbs to coat. Gently shake to remove loose bread crumbs and transfer the zucchini sticks to the prepared baking tray.
5. Season the zucchini fries with salt and pepper, if desired, and lightly spray with cooking spray.
6. Bake in the oven for 20-25 minutes or until golden brown and cooked through.
7. To make the yoghurt aioli, place the yoghurt, garlic, lemon juice and salt in a small bowl and mix well to combine.
8. Serve the baked zucchini fries while hot with the yoghurt aioli.
Rest and Enjoy!
23. Limit your intake of Added Sugars 🥳
How To:
1. Toss the table sugar, syrup, honey and molasses.
2. Swap out the soda
3. Eat fresh fruit or dried fruits
4. Compare food labels
5. Cut the serving back.
6. Try extracts
7. Replace it completely
20/01/2021
The Best Gut Loving Green Smoothie to Improve your Gut Health 😬
The Best Gut Loving Green Smoothie to Improve your Gut Health Thanks for checking out our HIGH FIBER, GUT LOVING GREEN SMOOTHIE. A daily green smoothie is an easy way to increase your intake of fiber and transform your ...
19/01/2021
Food Fix: Healthy Skin | Healthline 🥳
As above so below 😍
Food Fix: Healthy Skin | Healthline We all want healthy, glowing skin, and the food we put into our bodies is just as important as the products we put on our bodies. In this Healthline Original...
18/01/2021
3 Yoga Poses for Tight Hips and Hip Pain | Healthline 🤗
3 Yoga Poses for Tight Hips and Hip Pain | Healthline Learn three yoga poses to alleviate tight hips and hip pain from Paige Galster (www.yogabypaige.com). A feeling of tight or stiff hips comes from tension aro...
15/01/2021
*** ENERGY BOOST ***
Raspberry and banana nice cream 😍
Ingredients:
1 medium banana, peeled, chopped and frozen
65g (½ cup) frozen raspberries
1 tsp coconut sugar
250ml (1 cup) coconut water
Method:
Place the banana, raspberries, coconut sugar and coconut water in a high-powered blender and blend until smooth and creamy. Serve immediately.
Raspberries are so delicious in this recipe but you can try whichever fruit you like. You might like to use mixed berries or kiwifruit to add more vitamin-rich ingredients and lots of colour!
22. Eat Healthy Fatty Fish every week or take fish oils 😘
Fish is a great source of protein which has also been found to get rid of visceral fat. Salmon is loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. Mackerel, trout, sardines, herring and other oil fish are great! 😍
13/01/2021
I Tried 4 Gut Healthy Recipes // Gut Health: Amazing Foods For Your Gut 😍
I Tried 4 Gut Healthy Recipes // Gut Health: Amazing Foods For Your Gut I tried 4 gut healthy recipes and I'm sharing my experience with you. Recipe #1: Anti-imflammatory turmeric milk: https://bit.ly/2TOvYDa yummy turmeric blend...
12/01/2021
Food Fix: Better Sleep | Healthline 😍
Food Fix: Better Sleep | Healthline Getting enough sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain and di...
11/01/2021
Mindful Moves: 15 Minute Yoga Flow for Sciatica | Healthline 😜
Mindful Moves: 15 Minute Yoga Flow for Sciatica | Healthline This 15 minute yoga flow for sciatica led by Paige Galster (www.yogabypaige.com) is designed to soothe the sciatic nerve, ease back pain, and release areas o...
08/01/2021
*** ENERGY BOOST ***
Peanut Butter Bliss Balls 🤩
Ingredients
14 Medjool dates, pitted
200g raw or roasted almonds
4 tbsp 100% natural peanut butter
1 tbsp cacao powder
1-2 tbsp water, if needed
Crushed peanuts, to garnish (optional)
Method
1. Line a baking tray with baking paper.
2. Place all of the ingredients into a food processor and blend until a dough begins to form. If the mixture looks and feels a bit dry, add a little water. The mixture should feel a little sticky.
3. Using your hands, roll tablespoonfuls of the mixture into snack-sized balls. Place the balls on the prepared tray.
4. Pour the crushed peanuts onto a plate or flat surface and roll the balls in the nuts to coat. Return them to the prepared tray and refrigerate for 30 minutes.
5. Serve the Peanut Butter Bliss Balls straight from the fridge or store them in an airtight container in the refrigerator for up to 5 days.
Rest and Enjoy!
21. Try Intermittent Fasting 🤩
Besides weight loss, there are many other benefits to this method.
It involves consuming foods during an 8 hour window and avoiding food/ fasting for the remaining 16 hours each day. This method supports the body's circadian rhythm, which is the body's internal clock. There are no restrictions on the types or amounts of foods that a person can eat during the 8 hour window. Making this an easy plan to follow.
06/01/2021
Foods For Gut Health & Digestion | Nutrition & Wellness | Healthy Grocery Girl 🥳
Foods For Gut Health & Digestion | Nutrition & Wellness | Healthy Grocery Girl ♥ If you're new, Subscribe! → http://bit.ly/1LYP5R4 MORE INFO ON THE BLOG: https://www.healthygrocerygirl.com/blog/foods-for-gut-health-and-digestion/ ♥ Foll...
05/01/2021
7 Foods That Help You Build Lean Muscle 🤓
7 Foods That Help You Build Lean Muscle Both nutrition and physical activity are critical if you want to gain lean muscle. But without proper nutritional support, your progress will stall. If your ...
04/01/2021
5-Minute Standing Flat-Belly Workout | Class FitSugar 😍
5-Minute Standing Flat-Belly Workout | Class FitSugar Katie Dunlop, creator of Love Sweat Fitness, shares her favorite moves to work her abs while standing. Check out Anna on Katie Dunlop's Love Sweat Fitness ch...
01/01/2021
*** ENERGY BOOST ***
Banana Nut Overnight Oats 😍
Ingredients
1 1/2 ripe bananas sliced, divided
1/2 cup Quaker Oats Standard Old Fashioned Oats
1/2 cup low-fat milk
1 tbsp plain fat free greek yogurt
2 tsp honey
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/4 tsp pure vanilla extract
2 tbsp walnuts chopped
Instructions
Add the rolled oats and then the low-fat milk into a container that you will later place into the fridge overnight.
Add 1 sliced banana, followed by the greek yogurt, honey, vanilla extract, cinnamon, and ground nutmeg.
Top it off with the chopped walnuts and some more sliced banana.
Seal the container or cover with saran wrap and place into the refrigerator overnight, or for at least 4-5 hours, for all the oats to absorb the tasty liquids and flavors. The longer the better since we really want those flavors to meld together and those oats to absorb all the liquid.
When ready to eat, remove from the refrigerator, stir well and enjoy. You can enjoy this cold right out of the fridge, or you can heat it up in the microwave for approximately 2 minutes and enjoy hot.
20. Get Enough Sleep 🤩
When trying to lose weight, the amount of sleep you get is just as important as your diet and exercise. Poor sleep is linked with high BMI and weight gain. Everyone has different sleep requirements but according to research, weight gain is more likely with people sleeping less than 7 hours of sleep. Hence why you eat more when you're not sleeping enough, this is your body's natural coping mechanism for obtaining energy.
30/12/2020
How To Train Your Brain To Eat Healthier! 🤩
How To Train Your Brain To Eat Healthier! According to new research, the key to dieting might just be portion control, and you can train your brain to eat healthier! SourceFed’s Matt Lieberman joins ...
29/12/2020
5 EASY Vegan Meals I Eat EVERY Week 😍
5 EASY Vegan Meals I Eat EVERY Week BLUEPRINT FOR THESE EASY BASIC MEALS: https://www.veganmichele.com/single-post/5-easy-vegan-meals Be sure to subscribe to my website (www.veganmichele.com) f...
28/12/2020
40-Minute Cardio & Sculpt High-Intensity Workout With The Hollywood Trainer Jeanette Jenkins 🤩
40-Minute Cardio & Sculpt High-Intensity Workout With The Hollywood Trainer Jeanette Jenkins Join The Hollywood Trainer Jeanette Jenkins for a 45-minute LIVE workout on POPSUGAR Fitness's Instagram on Tuesday, May 5, at 9 a.m. PDT: https://www.instag...
25/12/2020
*** ENERGY BOOST ***
Noodle Bowl with Garlic Shrimp and Miso Dressing
Ingredients:
For the sprouts:
2 1/2 cups soy bean sprouts
1 1/2 Tbsp sesame oil
2 tsp rice wine vinegar
1/2 tsp salt
Pinch or 2 of gochugaru (Korean pepper flakes), optional
For the dressing:
1/4 cup plus 1 Tbsp white miso paste
1/4 cup rice wine vinegar
2 cloves garlic, minced
2 Tbsp grated ginger
2 Tbsp fresh lime juice
1Tbsp mirin
1/4 tsp salt
2 Tbsp sesame oil
1/3 cup grapeseed oil, or other neutral oil
For the soft boiled eggs:
4 eggs
For the noodles:
300 g (10.5 oz) package soba noodles
Salt for boiling water
Directions:
For the sprouts:
1. Place the sprouts in a large bowl and season with sesame oil, rice wine vinegar, salt and gochugaru (optional).
2. Toss and marinate in the fridge for 30 minutes, tossing every 10 minutes.
For the dressing:
1. Combine the white miso, rice wine vinegar, minced garlic, grated ginger, lime juice, mirin and salt in a bowl and whisk.
2. While whisking, drizzle in the sesame oil and then the grapeseed oil until the dressing has emulsified.
3. Set the dressing aside in the fridge.
For the soft boiled eggs:
1. Bring a pot of water to a rolling boil and prepare an ice bath in a large bowl.
2. With a push-pin, make a small hole on the large end of each of the eggs. This will prevent them from cracking open.
3. Slowly lower the eggs into the boiling water and boil for exactly 6 minutes.
4. Immediately transfer the eggs into the ice bath and leave them in there for 4 minutes.
5. Peel the eggs carefully and set aside.
For the noodles:
1. Bring a large pot of salted water to a boil.
2. Drop in the noodles and boil for about 4 minutes until the noodles are completely cooked through.
3. Drain the noodles into a colander and run cold water over them to stop the cooking.
4. Once the noodles are cool, transfer them to a large bowl and toss with 1/3 of the miso dressing. Set aside.
For the garlic shrimp:
3/4 lb (340 g) shell-on shrimp (head removed)
Salt for seasoning
2 Tbsp olive oil
2 Tbsp unsalted butter
2 cloves garlic, minced
For the bowls:
12-15 steamed asparagus spears
2 radishes, julienned
1 avocado, sliced
Black sesame seeds, to garnish
Maldon sea salt, garnish
Rest and Enjoy!
25/12/2020
Merry Christmas to YOU 🥳
19. Eat Eggs 😍
One large hard-boiled egg contains 78 Calories among several nutrients, including:
- Lutein and zeaxanthin, which are antioxidants that support healthy eyesight.
- Vitamin D, which promotes bone health and immune function.
- Choline, which boosts the metabolism and helps with fetal brain development.
23/12/2020
Diet for Bone and Muscle Health 🥰
Diet for Bone and Muscle Health Adopting a healthy and balanced diet at every stage of life helps promote strong healthy bones and muscles. Three of the most important nutrients for bone he...
22/12/2020
How to Start a Whole Food Plant Based Diet | A Beginner's Guide to Overall Health & Weight Loss 🥳
How to Start a Whole Food Plant Based Diet | A Beginner's Guide to Overall Health & Weight Loss In this video I will share my best tips on how to start a whole food plant based diet. This is a complete beginners guide to overall health and weight loss. ...
21/12/2020
30-Minute No-Equipment Cardio and Core Workout With Massy Arias 🤩
30-Minute No-Equipment Cardio and Core Workout With Massy Arias Find more from Massy Arias on: http://bit.ly/MassyAriasOnGlow Get ready to tone your core with this no-equipment workout from the inspiring Massy Arias. This...
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Our Goal
We at Iron Culture are passionate about wellness, health & fitness. We have created a platform with an array of fitness & nutrition instructors from various different athletic backgrounds with a vast wealth of knowledge. With this our goal is to enrich the community of East London with the necessary means to obtain their personal fitness & wellness goals.
We have bootcamps set up in & around East London in an outdoors setting facilitated by our well-versed instructors. Our team consists of professional athletes from rugby players & boxers to nutritionists & personal trainers.
We aim to push our clients to their full potential & help them reach their goals in a fun outdoor environment whilst promoting healthy living.
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