LATE-NIGHT CHEESECAKE IN A MUG

What you need:

1 mug

Lemon juice

1 egg or 2 egg whites

3oz/ 65g creamcheese, low fat

pure stevia

Vanilla extract (optional)

Preparation:

Mix all the ingredients together in a cup and microwave on high for 90 seconds, stopping the microwave and stirring every 30 seconds. The cheesecake will become firm in the fridge so if you want a lighter consistency, microwave for just 60 seconds.

Macros: 134 kcal, 2.5g carbs, 8.3g fats, 12.5g protein

#latenightsnack #muscle #protein

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COCONUT OIL DEODORANT

The other day I posted how a conventional deodorant can cause breast cancer and Alzheimer's so I reader shared a coconut-oil deodorant recipe with me. I must say I was VERY skeptic at the beginning. I don't know about you, but especially during trainings I sweat a lot (because I drink a lot) and sometimes if I don't put my deodorant on I tend to smell badly. Normal thing and I'm not ashamed of it at all! But I decided to give it a try so I made my coconut-oil deodorant and put it on after I showered. I've been testing it for about three days, now, and I must say I am pleasantly surprised. I don't have any underarm odor and the oil doesn't leave stains on clothes.. at all! plus the deodorant is completely natural and instead of drying your skin out, it nourishes it! So here's the recipe:

6 T coconut oil

1/4 cup (4 T) baking soda

1/4 cup (4 T) arrowroot or cornstarch

essential oils (optional)

What to Do:

Mix baking soda and arrowroot together in a medium sized bowl.

Mash in coconut oil with a fork until well mixed.

Add oils if desired.

Store in small glass jar or old deodorant container for easy use.

This recipe makes quite a big quantity and the deodorant will last very long so you may want to use half of the ingredients.

Put the deodorant in a small jar and make sure you don't leave it in hot places (like your car in the summer or backpack on the beach) because it will melt down.

Thank you, Andrea, for sharing the recipe with me!

HOW TO GET STRONGER WITH BODYWEIGHT EXERCISES

#1 Work in a lower rep range

The first rule for getting stronger is to perform little reps. The ideal rep range is between 1 and 6 reps. Working in a lower rep range has another benefit: the neuromuscular adaptation - the efficiency of the brain to control muscle.

#2 Make it harder

Strive for advanced movements. If you can perform 25 or more squats you won't get stronger. That's endurance training. Instead, try to make it harder switching part of the body weight to one leg by lifting the other heel slightly. Now that you have 75% of the weight on one leg and 25% on the other, it will be much harder to perform a lot of reps. When you are ready, switch to single-leg squats. Use the same process for other body parts (push-ups, etc)

#3 Consistency

If you are trying to gain strength, train with consistency. Practice those single-leg squats or one-arm pushups several times a day (not every day) but do it in a lower rep range

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