Joe DowdellPersonal Trainer
Just an update on Sky:
The surgeon just called and they removed a giant mass and her Spleen. She had lost a lot of blood and needed multiple transfusions but she is now stable and doing well in the intensive care recovery room.
We aren't out of the woods yet as we have to wait for the Spleen and Liver biopsies to come back next week but at least she's alive and has a fighting chance. 🙏🙏🙏...
Thank you all for the messages on here it means a lot to me (and Sky) especially since many of you have never met me or don't really know me other than my health and fitness related posts.
So again, thank you.
Grabbing a healthy snack on the go that will hold you over can be tricky sometimes. Sure, you can grab a bar or the first thing you find, but too often, you never really know what's in it and can only be perceived as being healthy. Here's one of my favorite protein bar recipes that is easy to prepare and perfect for making ahead of time and having on hand when you need something quick.
Read below for the full recipe or click the link for a demonstration. 👉🏼 ht...tps://vimeo.com/259002796/173e5e4203
Coffee Cocoa Protein Bars
7 soft pitted dates
½ cup cashews or almonds
1½ Tbsps. unsweetened almond milk
2 Tbsps. oats (use gluten-free if preferred), ground finely
⅓ cup chocolate or vanilla flavor whey or rice protein powder (optional)
1 Tbsp. coffee granules mixed with 1 Tbsp. recently boiled water and allowed to cool (use decaffeinated coffee if preferred)
1 heaping tsp. cocoa powder
a pinch of sea salt
1️⃣Blend the dates, cashews and almond milk in a blender or food processor.
2️⃣Place all of the ingredients in a large bowl and mix well to form a thick paste.
3️⃣Add a splash of almond milk if the mixture is too dry.
4️⃣Place the mixture onto a sheet of cling film and shape into a sausage.
5️⃣Press down firmly to compact the mixture, shaping the mixture into a long rectangle.
6️⃣Neaten the sides and the top surface with a knife or spatula.
7️⃣Refrigerate for 1 hour or until firm.
8️⃣Cut into 5 bars.
9️⃣Store in an airtight container and refrigerate for up to 3 days or freeze on the same day.
I don’t normally post a lot of selfies and I rarely post any shirtless pics but during the Fall I decided to put back on some muscle size that I had lost. Right before Christmas, I was around 195 lbs. and 12% body fat which is the highest I’ve been in my life 😂.
I wasn’t eating poorly, I was just eating too much. Needless to say, I decided to remedy the situation so I reached out to Dr. Mike Roussell (my go to Nutrition guy). He quickly set me up on a plan which I started following plus I adjusted my training.
I’m now between 178-180 lbs. but with some more lean muscle mass and much less body fat. I’m going to continue to drop some body fat as I’d like to do another photo shoot plus Summer is coming. 😂
Do you have to run to lose weight? Running does burn a significant amount of calories; it can definitely help in improving body composition but you don't have to do it to lose weight.
I recently wrote an article featured in Thrive Global about this exact topic. Click the link below to find out if running needs to be in your cardio plan.
A year-long study involved 600+ participants was conducted by Dr. Christopher Gardner of Stanford University in conjunction with the US National Institutes of Health (NIH), the Nutrition Science Initiative (NuSI), and a team of nutrition experts.
The Bottom Line:...
When it comes to weight loss, neither a low-fat diet nor a low-carb diet is inherently superior.
Neither insulin production nor a person’s genetics have any notable effect on weight-loss success or failure.
Choose an eating style that fits your food preferences, health goals, and lifestyle. Most importantly, choose an eating style you can sustain.
#science #nutrition #nutritionalscience #foodscience #caloriesmatter #health #menshealth #womenshealth #healthydiet #healthyfood #healthyeating #healthylifestyle #healthyliving #fitfood #weightloss #fatloss #dowdellfitnesssystems
Nothing like starting my Saturday morning with a boxing workout. Skipping rope is not my strong suit so I’m starting to do it more.
3 Rounds of Skipping Rope
3 Rounds of Shadow Boxing...
6 Rounds on the Heavy Bag
All rounds were 3 minutes of work and 1 minute recovery.
The three winners of the free scholarship to Peak Perform University are Flex Montego, TJ Houske, and Jennifer Byrne. Thank you to everyone else who signed up and participated. Stay tuned for upcoming course additions.