It's Okay to Curl, Biceps Are Still Cool

Originally posted at: https://breakingmuscle.com/fitness/its-okay-to-curl-biceps-are-still-cool

Biceps don’t get much isolation time in functional fitness workouts but it’s cool to show them some love. Nothing wrong with well-developed arms and they do look good, there’s always that.

Contrary to popular belief, using curls for bicep development is not useless. Training the biceps in this way allows the biceps to be overloaded substantially whilst standing. The world record for bicep curls currently stands at 150kg, therefore, there must be some use aside from bragging rights. In this article, I will simplify the efficacy of biceps training and secondly, where the bicep curl can be utilized to maximize bicep strength.

 

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Sweet Cherry Oat Bars

Originally posted at: http://feedproxy.google.com/~r/theleangreenbean/shaJ/~3/SwIeARKMY0A/

Cherry Oat Bars

These Sweet Cherry Oat Bars are the perfect addition to breakfast on a busy weekday morning or for serving as a kid-friendly after school snack! They’re lightly sweetened and full of fiber and protein. 

Sweet Cherry Oat Bars with sweet cherries, chocolate chips, pecans and coconut

Thanks to NW Cherry Growers for sponsoring this post.

Hi friends!

I’m so excited to share these Sweet Cherry Oat Bars with you today because they feature a fruit we’ve been loving this month – sweet northwest cherries! Have you picked any up yet this summer? They’re in season right now (August), but only for another week or so, and they’re oh-so-delicious! I feel like sweet cherries don’t always get the love they deserve, so I was immediately on board when my friends at NW Cherry Growers reached out about collaborating for a recipe. They’re a cool organization that’s working to research, as well as promote and educate people about stone fruits grown in Washington, Oregon, Idaho, Utah and Montana orchards. Check out their website here.

We’re teaming up today to share a little bit about the benefits of fresh sweet cherries, as well as encourage you to stock up now so that you can enjoy these sweet gems all year long! My favorite way to preserve them is by freezing. Then I use them in the winter, spring, and fall to make chia jam, smoothies, popsicles, sauces, baked goods and more. If you’re a fan of canning, you can also do that, or even dry them yourself in a dehydrator or oven!

Sweet Cherry Oat Bars

Sweet Cherry Oat Bars with Peanut Butter Drizzle

If you’re a cherry fan, you definitely need a cherry pitter. My 3-year-old likes helping me pit them and I actually find the pitting process to be quite therapeutic. I just put on some tunes, zone out for a little bit and work my way through a bag…then chop them up and throw them in the freezer! Stay tuned in the upcoming months because I’ll be sharing another recipe around the holidays to show you how to make use of those cherries you froze this month.

pitting sweet cherries to freeze

Did you know that dark sweet and Rainier cherries both offer a bunch of health benefits? Even though they’re naturally sweet, cherries actually have one of the lowest glycemic indexes of any fruit. That means they release glucose slowly and help you maintain a steady blood sugar. Plus, research shows that cherries contain anthocyanins, which shut down enzymes that cause tissue inflammation, in the same way ibuprofen does! They’re also a great source of fiber, which almost all Americans need more of.

Have I convinced you that you should be enjoying cherries more often yet? Let’s start with these Sweet Cherry Oat Bars. They’re full of fiber thanks to the cherries, oats and whole wheat fiber, plus some healthy fats from the peanut butter and pecans. I’ve been adding them to my breakfast plate this week and serving them to Squish when he comes home from school.

Sweet Cherry Oat Bar crumbled over yogurt

They are slightly crumbly if you try to slice them when they’re still warm…but save those crumbles! They’re perfect over yogurt with some extra cherries for a filling breakfast!

Here’s how you make them:

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Cherry Oat Bars

Cherry Oat Bars

These Cherry Oat Bars are the perfect addition to breakfast on a busy weekday morning or for serving as a kid-friendly after school snack! They’re lightly sweetened and full of fiber and protein. 

Author: Lindsay
Yield: Makes 9-12 bars

Ingredients

1/3 cup avocado oil
1/4 cup maple syrup
1/2 cup peanut butter
2 eggs
1/4 cup vanilla yogurt
1 tsp vanilla extract
1 cup chopped sweet cherries (be sure to remove stems and pit them first!)
1.5 cups rolled oats
3/4 cup white whole wheat flour
1 tsp baking soda
1/2 c dark choc chips, divided
2-3 Tbsp unsweetened coconut flakes, optional
2-3 Tbsp chopped pecans, optional

Instructions

In a large bowl, combine oil, maple syrup, peanut butter, eggs, yogurt and vanilla extract and stir until well combined.
Add chopped sweet cherries, oats, flour, baking soda and 1/4 cup chocolate chips and stir until just combined.
Press into a 9×9 pan lined with parchment paper.
Top with remaining chocolate chips, pecans and coconut if using.
Bake at 350 degrees F for 20-25 minutes.
Let cool completely before slicing.

Did you make this recipe?

Tag @theleangreenbean on Instagram

Guys, these are my new fav for sure. Let me know if you try them. They’re super flexible too. You could use almonds instead of pecans, skip the coconut if it’s not your favorite or just mix all the chocolate chips in instead of sprinkling half on top. Do what works for you! I’d imagine you could also sub almond butter for peanut butter without any problems.

These Sweet Cherry Oat Bars are the perfect addition to breakfast on a busy weekday morning or for serving as a kid-friendly after school snack! They're lightly sweetened and full of fiber and protein. 

 

Be sure to follow NW Cherry Growers on Facebook,  Twitter, Instagram and Pinterest for more news and recipes.

Enjoy!
–Lindsay–

 

Confidence Is Stepping Up Despite Your Fears

Originally posted at: http://breakingmuscle.com/fitness/confidence-is-stepping-up-despite-your-fears

The sweet spot of confidence doesn’t stand crystallized in place, forever in our favor or eternally in our detriment. It bobs and weaves like a pugilist and makes curves and wild slides.

Recently, someone asked me to do a piece on confidence. I asked, "What about it?" She responded, "How do we build it?" A tall task, particularly for one who hasn’t quite solved that problem for himself. It didn't take long to connect confidence and fitness and after a few more seconds, confidence and life. The question is, where would I start and how far should I go?

 

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Leave the Gym Stiff, Come Back Stiff

Originally posted at: https://breakingmuscle.com/fitness/leave-the-gym-stiff-come-back-stiff

There’s more information available concerning warming up for workouts over cooling down afterward. Time to change the conversation.

Do a quick Google search and you’ll find no shortage of articles that describe protocols that warm up your core temperature and specific patterns of movement. There are more resources than ever before that describe how to warm up to ensure efficient movement during training.

 

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Leave the Gym Stiff, Come Back Stiff

Originally posted at: http://breakingmuscle.com/fitness/leave-the-gym-stiff-come-back-stiff

There’s more information available concerning warming up for workouts over cooling down afterward. Time to change the conversation.

Do a quick Google search and you’ll find no shortage of articles that describe protocols that warm up your core temperature and specific patterns of movement. There are more resources than ever before that describe how to warm up to ensure efficient movement during training. You may even find a collection of peer reviews articles I compiled a couple of years back that showed everything I could find pertaining to the research of warming up.

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Working Towards Powerful Mobile Glutes

Originally posted at: https://breakingmuscle.com/fitness/working-towards-powerful-mobile-glutes

The glutes are an area that receives a lot of attention and people have a lot of opinions on how to strengthen them, but how does this muscle group actually work?

The gluteal muscles. Peaches. The thick musculature that generates the forces needed to run, jump, and propel you forward. It’s an area that receives a lot of attention and people have a lot of opinions on how to strengthen, but how does this muscle group actually work?

 

read more

Confidence Is Stepping Up Despite Your Fears

Originally posted at: https://breakingmuscle.com/fitness/confidence-is-stepping-up-despite-your-fears

The sweet spot of confidence doesn’t stand crystallized in place, forever in our favor or eternally in our detriment. It bobs and weaves like a pugilist and makes curves and wild slides.

Recently, someone asked me to do a piece on confidence. I asked, "What about it?" She responded, "How do we build it?" A tall task, particularly for one who hasn’t quite solved that problem for himself. It didn't take long to connect confidence and fitness and after a few more seconds, confidence and life. The question is, where would I start and how far should I go?

 

read more

Working Towards Powerful Mobile Glutes

Originally posted at: http://breakingmuscle.com/fitness/working-towards-powerful-mobile-glutes

The glutes are an area that receives a lot of attention and people have a lot of opinions on how to strengthen them, but how does this muscle group actually work?

The gluteal muscles. Peaches. The thick musculature that generates the forces needed to run, jump, and propel you forward. It’s an area that receives a lot of attention and people have a lot of opinions on how to strengthen, but how does this muscle group actually work?

 

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Back to the Grind: Your Guide to Crushing the Transition to a New Season

Originally posted at: https://breakingmuscle.com/fitness/back-to-the-grind-your-guide-to-crushing-the-transition-to-a-new-season

There is no need to panic, but let’s get serious. The season is right around the corner and with it comes academic rigor, practice, film, training, and treatment. All stress is cumulative.

Dear High School and College Athletes,

 

Let’s be honest. Your summer habits are not that healthy. I know you attended summer workouts, but what did the other 160 hours of your week look like? You’d roll out of bed after four hours of sleep and will your body through the day’s training. Feeling accomplished, and hungry from skipping breakfast, you’d hit the drive-through for nuggets and a Mcflurry, or maybe those Jack in the Box tacos with a Slurpee. Then it was back to your house, or your buddy’s.

 

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