Wagner Fitness

Black bean burgers . A great meat alternative option, and they are actually delicious lol. Over the past few months ice been trying to eat a bit healthier, and increase the amount of veggies I eat. All about that fibre! . Give it a try! ... . . Ingredients 2 (14 ounce) cans black beans, drained, rinsed, and dry 1 Tablespoon extra virgin olive oil 3/4 cup chopped mushroom 1 avocado 1 cup finely chopped yellow onion 3 garlic cloves, minced 1 and 1/2 tsp ground cumin 1 tsp chili powder 1/2 tsp garlic powder 1/4 tsp smoked paprika 1/2 cup bread crumbs or oat flour 2 large eggs 1 Tablespoon Worcestershire sauce 2 Tablespoons ketchup/mayo pinch salt + pepper . Instructions 1Preheat oven to 325F. Spread beans onto a lined baking sheet and bake for 15 min until slightly dried out. 2Meanwhile, sauté olive oil, mushroom, onion, and garlic over medium heat until soft, ~5-6 min. Place in a large bowl/food processor then add the remaining ingredients. Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks 3Form into patties about 1/3 cup of mixture in each 4Place patties on a parchment paper lined baking sheet and bake at 375F for 10 min on each side . If you're looking for a vegan option, take the Worcester out, sub the eggs/mayo for some sweet potato mash! . Let me know how they are when you make em! Enjoy! . #food #burger #blackbean #recipe #fitness #onlinefitness #exercise #health #movement #strong #mobility #onlinecoach #corestrength #strengthtraining #prehabnotrehab #stayactive #nutrition #onlinecoach #strengthandconditioningcoach #functionaltraining #functionalfitness #functionalmovement #athletictraining #athleticdevelopement #wagnerfitness See more

Breathing - The Crocodile Breath . The diaphragm, a dome-shaped muscle at the base of the lungs, plays an important role in breathing. When you inhale, your diaphragm contracts (tightens) and moves (belly expands). This creates more space in your chest cavity, allowing the lungs to expand. When you exhale, the opposite happens your diaphragm relaxes and moves upward in the chest cavity. . Sometimes, we forget how to breathe properly and instead use the chest and shoulde...rs, causing short and shallow breaths. . This is one exercise to teach and train diaphragmatic breathing. I've been using it for the last few weeks, and feel great! . As we age, life gets in the way and we forget to take the time to breathe deeply! Eventually, this makes our breath shallow and less fulfilling . When you breathe in, your belly should EXPAND. When you breathe out, your belly should fall. . Sometimes, we forget how to breathe properly and instead use the chest and shoulders, causing short and shallow breaths. This can increase your stress and anxiety, even some lower back pain . - SET UP Begin in the prone: face down, stomach on the floor, forehead on your hands, both palms down, one covering the other. Make sure chest and arms are relaxed, you are as "flat" as you can get; your neck relaxed and comfortable. Feel that you are on your chest, not the edge of your ribs. . Breathe in through the nose and feel the air move down past the chest into the "stomach". When this happens, you will feel the abdomen push out against the ground and laterally, this should happen naturally without you forcing your stomach out. Take a nasal inhalation and exhalation. Nasal inhalation should be a low, slow 3 seconds Then a brief pause Nasal exhalation should be slow and full 4-6 seconds Then a longer pause (2-3 seconds) Make sure to feel the air expand in 360-degrees, filling the cylinder of the abdomen . I do 10 breaths to focus before working out Anywhere from 1-10min for stress and relaxation . . #wagnerfitness #breathe #crocbreath #onlinefitness #exercise #health #movement #strong #mobility #strengthtraining #prehabnotrehab #stayactive #nutrition #onlinecoach See more

Saturday Morning mobility! . Controlled Articular Rotations (CARs) . Your muscles and joints continuously send information to your brain so that it can figure out where it is in space. That is why you should develop the habit of taking your joints through their full range of motion (ROM) and move them at the outer limits of their workspace. As functional as you think you are in your activities of daily living, there are still ranges of motion you are probably not moving ...in. . Using Controlled Articular Rotations (CARs), you can train your perception at the level of the joint capsule and provide up to date information to the brain . So why do a morning CARs routine? . The proprioceptive information you are sending to your brain when you wake up can serve as a quick movement assessment and daily calibration for your joints. . It will get your blood flowing and help wake you up a bit too! . #dailyCARS #homeexercise #fitness #onlinefitness #exercise #health #healthyjoints #movement #strong #mobility #onlinecoach #corestrength #strengthtraining #prehabnotrehab #stayactive #nutrition #onlinecoach #strengthandconditioningcoach #functionaltraining #functionalfitness #functionalmovement #athletictraining #athleticdevelopement #wagnerfitness See more

Explore . . Understand and listen to your body. It's constantly giving you information and feedback, just takes a bit of practice and consistency to really speak that language... .... . . . #mindfulmovement #fitness #onlinefitness #exercise #health #movement #strong #mobility #onlinecoach #corestrength #strengthtraining #prehabnotrehab #stayactive #nutrition #onlinecoach #strengthandconditioningcoach #functionaltraining #functionalfitness #functionalmovement #athletictraining #athleticdevelopement #wagnerfitness See more