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Flax seed protein balls

Flax seed protein balls

Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMOs.

Ingredients:

1 scoop or 30 g of brown rice protein

1/3 cup oat flakes

¼ cup quinoa flakes

1/5 cup of almonds

5 tbsp flax seeds

3 tbsp sunflower seeds

3 tbsp raisins

3 tbsp chia seeds

3 tbsp almond milk

2 tbsp of agave syrup

2 tbsp coconut flakes

2 tbsp of hempseeds

1 tbsp maca

Topping:

2 tbsp coconut flakes

Gojiberries

Almond pieces

Steps:

Place all the ingredients in your mixer/food processor, blend until it is a firm mass. Form the firm mixture in to small balls with a spoon and your hand; if the mixture is not firm add more oat flakes until it is firm. If it is too firm add more almond milk. Roll the balls in the coconut flakes, gojiberries or almond pieces. Keep refrigerated (up to 7 days), they are keeping really good for hours in your bag as well.

 

It is an amazing post work out snack.

 

It is full of goodies for your optimal health and fitness results.

It speeds up the recovery process and enables your body to build muscle mass.

Remember that it is extremely important to eat after your training, right after or 40 minutes tops should pass. An hour after your post work out snack you should get a full meal.

 

Health benefits of flax seeds:

Of all plants in the planet kingdom flax seeds have the highest level of omega 3, an essential fatty acid. Omega 3 and omega 6 are considered essential because the body cannot produce them.

Omega 3 is very important to athletes. Aside from its ability to reduce inflammation caused by movement, omega 3 plays an integral part in the metabolism of fat. A nutritional program consisting of at least 2 tbsp of flaxseeds daily will allow the body to burn body fat as fuel. This is important to anyone wanting to shed body fat, but it is of major importance to athletes who need to spare muscle glycogen. As the body becomes proficient at burning fat as fuel (by training and top quality nutrition) endurance dramatically improves.

 

To understand the significance of omega 3 to exercise, let’s compare two athletes, both at an equal level of fitness. One relies purely on his body’s ability to burn carbohydrates, while the other has fueled his body with high quality fats as well. The athlete who feeds his muscles only carbohydrates can store only enough muscle glycogen for about a 90 minutes workout. After that, he needs to ingest more or his performance will decline. On the other hand, the athlete who has incorporated omega 3 and omega 6 into his diet (and trained properly) will be able to draw from fat reserves. This means the athlete has a dual fuel source, lengthening the time it takes for muscle glycogen to be depleted while improving endurance – not to mention creating a leaner body.

 

Flax seeds are high in potassium, an integral electrolyte for active people, because it is in part responsible for smooth muscle contractions. The body loses potassium when it sweats, so this mineral must be replaced regularly to keep the body’s levels adequately stocked. Potassium also regulates fluid balance, helping the body keep hydrated.

 

Flax seeds contain both soluble and insoluble fiber. Soluble fiber slows the release of carbohydrates into the bloodstream, helping control insulin levels and prolongs energy. Soluble fiber, when consumed, gives the body a sense of fullness, signaling its hunger mechanism to shut off. For this reason, people who are trying to lose weight should increase their consumption of soluble fiber. Insoluble fiber is important in terms of digestive system health. Insoluble fiber plays a cleansing role by insuring toxins doesn’t build up and spread into the bloodstream. Like hemp seeds, flaxseeds have anti-inflammatory properties, welcoming in any person’s life. It is a complete protein with all essential amino acids.

 

I suggest buying whole flax seeds, and grinding them in a coffee grinder. Because flax seeds are small with hard sells, they will pass through the system undigested if consumed whole. Grinding them exposes their oils and nutrient value so they can be effectively utilized by the body.

 

 

 

 

 

 

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

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  • Summer body challenge is ON‼️ When people ask me what I do, the answer is this:
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The best and fastest results possible to your physique, to your performance, to your health - in short to your best version. 
That’s my expertise. I cut through all the bullshit and I kick ass to get you there. There are no cheat meals with me. No slack. No feeling sorry for yourself. If you want the results, I can calculate specifically how make that happen for you. I can design the perfect meal plan for you, the best possible training program to get you the fastest possible to your goal. But you have to be willing to execute. To show up for your training and do things you don’t like nor wanna do. You have to follow your meal plan 100 % 24/7/365, you have to commit to your goal and what we are doing. It’s action upon action upon action. It has a lot to do with mindset. I will train your most important muscle: your mind. When people ask me what my favourite body part I always reply: “my mind” I have worked very hard on my mindset to get to where I am. It’s an important part of your training. The ability to show up for training every day and do what no one else is willing to do, that comes from a very well trained mind. To drive to the top and stay there, year after year: that’s mindset. DM me or email me at sofiefitu@gmail.com and let’s get started with firm steps straight towards your best version www.sofiefitu.com #fit #fitness #fitspo #summerbodychallenge #summerbody #abs #bikini #leanmuscle #fitfam #personaltrainer #nutritionist #sportsnutritionist #nutrition #eatclean #getlean #fatloss #fatburn #success
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- the right kind of work, which takes year to actually really hack, by studies, by trial and error, you become an expert in your field. Here I compare my progress the last three years. Remember I was overweight (103 kg) it took me years to lose the excess body fat, my life circumstances wasn’t easy (hard working single mother to three kids). - No one ever got fit and ripped by not putting in the training hours!
- No one ever build lean incredible muscle mass without feeding the process! It requires nutritional meal planning specifically for your current state aiming straight towards your goal. - Body fat loss is “simple” but improving body composition, meaning losing body fat and building muscle, is a lot trickier. It requires the use of smart nutritional meal planning and the best of training methods. 
A lot of people who focus on “fat loss” think of their training program as a way to burn more calories, and because of that they assume that the key is to do higher reps and a lot more sets, or/and they end up doing way to much cardio in comparison to lifting weights and actually building some nice lean muscle mass. They are right, you definitely have to increase energy expenditure, but it should not be in the expense of the growth stimulus placed on the muscles. It’s more important to focus on increasing density than volume. Density refers to doing more work per unit of time. This will keep your metabolic rate high both during and after your training. If you plan it correctly you promote growth. And body fat burn! - girls, I mean growth at all the right places 😉 think glutes, lean tight abs and firm arms. With just one dumbbell at hand we can make magic happen. DM me or e-mail me at sofiefitu@gmail.com Let’s take those incredible reps straight towards your best version www.sofiefitu.com #fit #fitness #fatlosstips #personaltrainer #nutritionist #dreambody #transformation #success #trainhard #eatclean #fatloss #musclegain #fitspo #fitfam #glutegains #abs #strenght #energy #gains #pump #girlswholift #progress
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That’s how you get it, and it goes in all matters in life. After all they are all connected. And we do talk a lot about holistic health and how everything we do effects us. If you have a peak performance goal, if you want to be a gold winner (success in your business goes under this metaphor as well), then you gotta treat yourself as a top athlete. You gotta treat yourself as a peak performer. In order to peak perform your nutritional meal plan should be 100 % because that enables you to peak perform, it enables full brain power. In order to peak perform, you gotta train like it. You gotta sleep like it. You gotta think like it. Attitude is a huge one, your mind needs to grow muscles as well. You gotta control your “monkey brain” it will run here and there needing this and that, control it and delete whatever thought that doesn’t serve your purpose. You do not “need” pizza, you do not “need” to smoke, you don’t need the alcohol or the sweets...if you want to reach your goals, get into the driver seat, get your compass ready, set your gps and head straight for your end destination. If you get off course, get right back on track again, end destination in mind and here we go with firm steps straight towards your best version. P.S. just finished leg day 💪🏼 full of good vibes and incredible energy www.sofiefitu.com #gains #glutegains #muscleup #healthylifestyle #summerbody #healthylifestyle #nutritionist #fitspo #fitness #fit #fitnessmotivation #personaltrainer #trainhard #legday #pump #goals #fatlosstips #fatloss #transformation #success #leanmuscle #glutes #training #trend #mealplanning #trainingprogram
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Remember: Inflammation makes your body resistant to key chemical messengers that help you to burn body fat, tolerate stress and normalize your appetite and cravings. Inflammation keeps your body from “hearing” cortisol, the key stress hormone. As a result, your cortisol levels rise, stressing you out, storing body fat and causing you to have cravings. Cortisol also lowers your serotonin, the feel-good chemical that helps you feel calm, optimistic and sleep well. Inflammation also creates resistance to leptin, the hormone that regulates feelings of hunger and fullness. Finally, inflammation keeps your body from responding properly to adiponectin, which regulate blood sugar and body fat. Add up all these responses and you gain body fat and causes poor health. What causes inflammation: 1. Poor diet 2. Gut health issues 3. Food allergies 4. Food sensitivities 5. Chronic infections 6. Stress and exhaustion 7. Lack of sleep 8. Insufficient recovery 
What to do: Nutritional planning for your optimal health. Gut health. Eliminate food items that causes allergies and sensitivity. Find cause for chronic infection and address it. Relax and sleep more. Reduce toxins in food, home and personal care products. 
Getting your personal nutritional meal plan designed for you is the absolute best thing you can do, we are all unique the best results come when we are treated as such DM me or e-mail me at sofiefitu@gmail.com www.sofiefitu.com 
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It’s hard, the best kind of hard. 
A little deadlifting.
I love training barefoot because it gives me real stability and contact with the ground to press though. An incredible physique is build by hard work, one step at the time, constantly improving and adding both weight and volume. 
Deadliftbenefits:
gluteus maximums and quadriceps development. 
Remember you need sufficient volume to stress the fibres involved and exhaust the endurance capacity of the muscle. Enough stress on your legs does wonders: it creates a huge amount of micro trauma, your recovery process speeds up your own naturally produced human growth hormone, which will add to your overall strength and lean muscle mass. Muscle growth is a must do in fat loss: why? It burns huge amounts of energy for you 24/7/365, meaning your metabolism is up and fat loss process is spot on. Plus everyone looks great in muscles. And it’s an incredible feeling getting stronger and stronger. DM me or e-mail me at sofiefitu@gmail.com and let’s get started on the summer body challenge, which incredible steps straight towards your best version www.sofiefitu.com #fit #fitness #results #goals #badass #personaltrainer #deadlifts #transformation #results #healthy #fatloss #fatburn #dreambody #glutes #trainhard #liftheavy #eatclean #fitspo #fitfam #success #health #leanmuscle #trend #fitspo #fitfam #train  #girlswholift #summerbody