Female's gym

Peanut butter fudge for before and after Exercise in gym Looking for a healthier fudge recipe that’s easy to make and which doesn’t include butter or heavy cream? Then try this simple no bake peanut butter protein fudge recipe which is made with ingredients including Greek yogurt, protein powder and oats. INGREDIENTS Serves 12 squares 60g vanilla protein powder 100g ground oats 60g smooth peanut butter 185g Greek yogurt 2 tbsp maple syrup Bar of 80% Dark chocolate METHOD Mix all ingredients apart from the chocolate in a bowl until you get a doughy texture. Get a baking tray to put the mixture in and press until evenly spread. Place the tray into the fridge for 2-3 hours until firm. Melt the dark chocolate in the microwave or in a Bain Marie and spread across the top of the fudge. Put the tray back into the fridge for a further 10 minutes. Cut into small squares. Makes about 12 bite size chunks. Store in the fridge to keep shape and consume within 3 days. MACROS 148 calories per portion

          Top exercise in gym  to loose weight and workout charts for gym SMITH MACHINE SQUAT Main muscle worked:  Quads How to:  Set the bar to a height you can comfortable reach on your back and load with an appropriate weight. It's best to start of lighter and add more if needed.  Step under the bar and place it across your shoulders, just below the neck. Your feet should be shoulder width apart and your toes pointing outwards slightly.  Keeping your head up and back straight, lower the bar by bending at the knee until your upper leg is slightly below 90 degree with you calf. (Try to make sure your knee don't go over your toes) Raise the bar back up until in the original starting position, pushing your heels into the ground.  Top Tip:  Inhale and brace your core on the way down, exhale on the way back up. REAR LATERAL PULLDOWN Main muscle worked:  Lats How to:  Sit on the seat with your feet flat on the ground and pad tight to your quads and grab with bar with a wide overhan

 near gym to me FUNCTIONAL HIIT   WORKOUT HIIT sessions are a great way to burn more calories in a shorter period of time, whilst strengthening your major muscle groups. Not to mention they are a great time saver! Complete each of the following exercises for 20 seconds followed by 20 seconds rest. Then repeat this circuit for 20 minutes and make it a challenge to see how many rounds you can complete! BATTLE ROPES - DOUBLE WAVES Ignored by most, the battle ropes are an excellent piece of equipment that will get your heart racing and body sweating. This is a great exercise to work your whole body. When performing double waves using battle ropes, remember the further away you are to the anchor point, the more challenging the exercise becomes. Grab hold of the battle ropes. Lean slightly forward, knees bent to partial squat position, keeping the back straight, chest proud and core tight. Try to keep hold this position whilst moving your arms up and down, making waves with the ropes. The ai