The Benefits Of Swimming For Fitness

 What are the benefits Of swimming for fitness?

 

Swimming is one of those exercises that are hard to hate, since it’s gentle and yet fun at the same time. Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise?  There are many fitness benefits that one can get from swimming.  If you're not convinced, keep reading.

Swimming Is A Great Form of Exercise  

Swimming needs a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body and heart the same way any cardio workout, such as dancing or running, would. So if you take up swimming for your fitness, you will work your heart and boost your metabolism at the same time. To get the most out of swimming, it’s best to carry out interval training where you do high intensity sprint swimming alternated with easier workouts. This way you’ll push your body hard but will be able to do so for a longer period.

 

swimming

 

Swimming Is Great For Strength Training

Not only is swimming good for a cardio workout, swimming challenges the muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work hard - unlike traditional forms of strength training but still beneficial. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes, since the water resistance provides a good workout without giving stress to the injured body parts.

 

 

swimming lessons

 

The great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming too, since the water gives good support to their body and they can stay fit without worrying about injuring their back or joints. It’s also a great activity for you to do with your family: you can have fun together and stay healthy at the same time. If you bring little kids along to the pool, though, be sure to always keep an eye on them to prevent any accidents.

For more healthy tips and recipes for weight loss, please email dustin@schaffermethod.com

 

5 Ingredient 10 Minute Creamy Dill Salmon

 

creamy dill salmon

Prep time:
3 mins

Cook time:
7 mins

Total time:
10 mins

Serves: 2

 

Ingredients:

  • 2 salmon filets (6 ounces each)
  • ¼ cup Sir Kensington's Mayo or 30 Second Mayo
  • 1 tablespoon minced fresh dill
  • ¼ teaspoon garlic powder
  • salt and pepper, to taste

Instructions:

  1. Preheat oven to 450 degrees
  2. Place 2 salmon filets on a parchment paper lined baking sheet. (I like the skin on my salmon)
  3. In a bowl, mix together mayo, dill, garlic powder, and salt and pepper
  4. Sprinkle the salmon filets with a little extra salt then divide the mayo mixture and spread it evenly on top of both filets.
  5. Place in oven and bake for 7-8 minutes.
  6. Serve immediately.

 

Raw Chocolate Chip Cheesecake Bars

 

Chocolate Chip Cheesecake BarsPrep time:
7 hours 20 mins

Total time
7 hours 20 mins

 

Ingredients:

For the crust

  • ⅓ cup raw almonds
  • 1 cup coconut butter (also known as coconut cream concentrate and creamed coconut)
  • ⅓ cup coconut sugar
  • ½ teaspoon vanilla extract
  • pinch of salt

For the cheesecake layer

  • 1.5 cups roasted, unsalted cashews (soaked in water for 8+ hours)
  • ½ cup melted coconut oil
  • ½ cup raw honey
  • 2-3 tablespoon lemon juice
  • 2-4 tablespoon canned coconut milk
  • 1 teaspoon vanilla extract
  • ½ – 1 cup dark chocolate chips

 

Instructions:

  1. Place cashews in a jar, cover with water and let soak for 7+ hours until completely soft. Then drain before using.
  2. Start with the crust – place almonds in a food processor and pulse until almonds become a chunky flour. Then add coconut butter, coconut sugar, vanilla and salt and puree until combined
  3. Line a bread pan (5×9 or smaller) with parchment paper and add crust mixture. To press down the crust in the pan, I found the best way was to fold over the excess pieces of parchment paper and press down with hands. It smoothes out that way and keeps your hands from sticking to it. Press down evenly throughout pan.
  4. Wipe food processor bowl out with a paper towel.
  5. Add cashews to the food processor and blend until you begin to get a clumpy mess.
  6. Then add melted coconut oil, honey, lemon juice, vanilla extract and honey and puree until well combined.
  7. And lastly, add coconut milk, 1 tablespoon at a time to break down the cashews completely. I used about 3 tablespoons for mine until the cashews became this soupy paste.
  8. Lastly, remove blade and add chocolate chips and fold into cheesecake layer.
  9. Pour cheesecake layer on top of crust layer, smooth out, and then sprinkle with a few more chocolate chips.
  10. Place in freezer for 30 minutes until the cheesecake has set. Use sides of parchment paper to remove the cheesecake from the pan then use a sharp knife to cut the cheesecake into bars.

 

 

Beef and Broccoli Cashew Stir Fry

Beef and Broccoli Cashew Stir Fry

Prep Time
30 mins

Cook time
15 mins

Total time
45 mins

 

Serves: 3-4
Ingredients

  • 1 cup coconut aminos (or gluten free soy sauce)
  • ½ cup orange juice
  • 3 tablespoons honey
  • 1 teaspoon fish sauce
  • 2 garlic cloves, minced
  • 1 teaspoons fresh ginger, grated
  • ½ teaspoon red pepper flakes
  • 3 tablespoons arrowroot powder
  • 1 pound flank steak, thinly sliced against the grain
  • 3 crowns of broccoli, cut into florets
  • salt and pepper, to taste
  • couple tablespoons of coconut oil
  • ½ cup toasted cashews

 

Instructions:

  1. Whisk together coconut amines, orange juice, honey, fish sauce, garlic, ginger, red pepper flakes, arrowroot powder, and a bit of salt and pepper.
  2. Place sliced flank steak in a shallow bowl and pour whisked mixture on top of the meat to cover. Place in fridge and let refrigerate for 30 minutes.
  3. After meat has refrigerated, place a large pan or dutch oven over medium heat. Add about a tablespoon of coconut oil to the pan when hot, then add broccoli florets. Sprinkle with a little salt and mix around in the pan to help crisp up. To make sure my broccoli gets soft, I use a teaspoon of water, add it to the pan and then cover to help steam the broccoli for just 1 minute.
  4. Once broccoli is cooked through to preference, remove from pan and set aside.
  5. Place pan back over high heat, add a little more coconut oil then add the meat and sauce directly to the hot pan, trying not to overcrowd the bottom of the pan. Cook meat until barely any pink remains, then add broccoli back to the pan, along with toasted cashews.
  6. Mix together and cook for 1 more minute. Serve!

 

 

Sweet Potato Protein Chocolate Chip Cookies

 

Sweet Potato Protein Chocolate Chip Cookies

Prep time
40 mins

Cook time
10 mins

Total time
50 mins

 

Serves: 12-13

Ingredients:

  • 1 small sweet potato or yam (I used a sweet potato since they are white and would look more like a regular cookie)*
  • ½ cup smooth almond butter
  • 1 egg, whisked
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 scoop (35 grams)  Formulx Vanilla Protein Powder
  • ⅛ teaspoon cinnamon
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips

Instructions:

  1. Preheat oven to 400 degrees. Poke holes in a sweet potato with a knife then place in oven and bake for 35-40 minutes or until sweet potato is completely soft. Then let cool. Reduce oven heat to 350 degrees.
  2. Peel sweet potato away from skin and place in a medium bowl. Mash with a fork until soft.
  3. Add almond butter, egg, honey and vanilla and mix well. Then add protein powder, cinnamon and salt and mix well.
  4. Fold in chocolate chips.
  5. Use a cookie scoop or tablespoon to scoop out batter and place on a parchment paper lined baking sheet. The batter should make 12-13 cookies.
  6. Bake for 10-12 minutes or until cooked through. Do not overcook.

 

Notes

*If you use already pureed sweet potato or yam, the amount will be around 1 cup

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