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Our thrifted  books from this past weekend! "Ignorance is bliss, and knowledge is power" 
#buildingourlibrary #braingains #bigforehead #haha
❝The real traps are internal - negative patterns of thinking, feeling, and behaving that slowly kill our humanity, zest, and well-being❞ #highperformancehabits
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I’ve been thinking too much recently, especially of minuscule things that don’t matter or that I have no control over. The section called “The Three Traps” is resonating with me because these are the traps I know I’m falling into.
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#beachreads #booknerd #bookgeek #goodreads #bookworm #nonfiction #instabooks #bookish #igreads #bibliophile #becauseofreading #readingissexy #bookcommunity #amreading #readeverywhere #epicreads #bookphotography #bookaddiction #braingains #booknerdigans #booksofinstagram #bookfeatured #hawaii #mastermind #successminded #loreofbooks
❝The real traps are internal - negative patterns of thinking, feeling, and behaving that slowly kill our humanity, zest, and well-being❞ #highperformancehabits  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve been thinking too much recently, especially of minuscule things that don’t matter or that I have no control over. The section called “The Three Traps” is resonating with me because these are the traps I know I’m falling into. ⠀⠀⠀⠀⠀⠀⠀⠀ • • • • • • #beachreads  #booknerd  #bookgeek  #goodreads  #bookworm  #nonfiction  #instabooks  #bookish  #igreads  #bibliophile  #becauseofreading  #readingissexy  #bookcommunity  #amreading  #readeverywhere  #epicreads  #bookphotography  #bookaddiction  #braingains  #booknerdigans  #booksofinstagram  #bookfeatured  #hawaii  #mastermind  #successminded  #loreofbooks 
🌊👊 In the race for success - stamina is more important that speed - in life that is 😉 Everyday is a chance to build our mental endurance and strength - use it or lose it baby💪👊 #trainforlife .
. Few snaps from the Sunday morning antics at my first #SUP 10km Race - thanks to #supvic and the gang for putting on a ripper! Surrounded by dead set legends - what a sport to be apart of 🤙
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@naishsup
@fanaticsup @starboardsup @nspsurfnsup #braingains #community #standuppaddle #challenge #womaninsport #fitness #health #fun #stamina #endurance #ocean #waterbaby #summer #melbourne #stkilda #bayside #crew #coach #personaltrainer #girlboss #strength #power #quote
🌊👊 In the race for success - stamina is more important that speed - in life that is 😉 Everyday is a chance to build our mental endurance and strength - use it or lose it baby💪👊 #trainforlife  . . Few snaps from the Sunday morning antics at my first #SUP  10km Race - thanks to #supvic  and the gang for putting on a ripper! Surrounded by dead set legends - what a sport to be apart of 🤙 . @naishsup @fanaticsup @starboardsup @nspsurfnsup #braingains  #community  #standuppaddle  #challenge  #womaninsport  #fitness  #health  #fun  #stamina  #endurance  #ocean  #waterbaby  #summer  #melbourne  #stkilda  #bayside  #crew  #coach  #personaltrainer  #girlboss  #strength  #power  #quote 
Making it a priority more than ever before to meditate, practice deep breathing, and control my stress level. Namaste.... One day at a time 🙏🏼 #stressless #namaste #meditate #fitness #fitspo #gains #braingains #fitfreak #positivevibes #hardwork #transformationtuesday #workinprogress #fitchick #healthymind #workout #progress #relaxationmode #instafit #fitfam #justmove #breathe #reflection #nojudgment #headspace
Hot, cold, rinse, repeat💧
Benefits of hydrotherapy:⠀⠀⠀⠀⠀⠀⠀⠀
- Reduces stress + inflammation⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Increases circulation + elimination⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Loosens tight muscles⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Boosts immune system⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Improves skin + muscle tone⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Well worth the trip to your local spa for a break from the grind 🧖🏼‍♀️🧖🏻‍♂️
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#scandinave #scandinavespa #bulletprooflove #spagirls #hydrotherapy #holistichealer #watertherapy #spalife #whistlervillage #holisticfitness #holisticapproach #brainhealth #braingains #nutritiontip #nutritiongoals #nutritionadvice #nutrtioninsta #nutritionblog #nutritionnerd #preventativemedicine #nutritionalmedicine #integrativemedicine #nutritonblogger #naturalhealthcare #biohack #biohacker #biohacking #greenbeehealth #fitgirllife
Hot, cold, rinse, repeat💧 Benefits of hydrotherapy:⠀⠀⠀⠀⠀⠀⠀⠀ - Reduces stress + inflammation⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Increases circulation + elimination⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Loosens tight muscles⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Boosts immune system⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Improves skin + muscle tone⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Well worth the trip to your local spa for a break from the grind 🧖🏼‍♀️🧖🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #scandinave  #scandinavespa  #bulletprooflove  #spagirls  #hydrotherapy  #holistichealer  #watertherapy  #spalife  #whistlervillage  #holisticfitness  #holisticapproach  #brainhealth  #braingains  #nutritiontip  #nutritiongoals  #nutritionadvice  #nutrtioninsta  #nutritionblog  #nutritionnerd  #preventativemedicine  #nutritionalmedicine  #integrativemedicine  #nutritonblogger  #naturalhealthcare  #biohack  #biohacker  #biohacking  #greenbeehealth  #fitgirllife 
If you want to own a 6 figure online fitness coaching business, you better be learning from people who own/have owned 6 figure online fitness coaching businesses.
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Just over 6 months ago, I was given the opportunity to help @austincurrent_ grow his business, and he absolutely crushed it.
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When Austin came to me for help, he had already been a full-time online fitness coach for 3 years, but was missing some key puzzle pieces on the business and marketing side of things.
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Austin’s coaching service was/is IMPECCABLE, like, among the best in the world - for sure. Yet, he was struggling to pay the bills after he moved overseas, and was considering getting a second job.
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Although Austin was an absolute SLAYER on the coaching side of the business, he was missing a couple(and only a couple) key puzzle pieces on the marketing and sales side of things.
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We made some small changes to his copywriting, on boarding process, and pricing structure which had him TRIPLE his income in the first month, and completely filled his client roster.
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TODAY, a few months later, his company has 2 other coaches working along side him. 1 full-time, and the other is pretty close to being full-time as well.
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Austin is, well, crushing it.
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Now, aside form Austin being extremely intelligent, caring, and committed to changing lives, he’s also one of the most powerful executors I’ve ever met.
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What does this mean?
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When he has a task that needs to be done, he somehow always gets it done in record time, regardless of what’s going on or what his “motivation” levels are like.
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He just gets shit done - fast.
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Because of this(among many other reasons), Austin is the first mentor I hired to work within Laptop Warriors.
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He has years of coaching experience, he knows the struggle of building a business around his passion, and he knows what it’s like to break through the roadblocks and live his dream life.
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He earns 6 figures as a result of drastically changing lives, and he can relate to everything a student will go through on their journey to that milestone.
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Austin changes lives for a living, and I’m extremely grateful to have him working along side me in Laptop Warriors.
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CONTINUED ⬇️⬇️
If you want to own a 6 figure online fitness coaching business, you better be learning from people who own/have owned 6 figure online fitness coaching businesses. . Just over 6 months ago, I was given the opportunity to help @austincurrent_ grow his business, and he absolutely crushed it. . When Austin came to me for help, he had already been a full-time online fitness coach for 3 years, but was missing some key puzzle pieces on the business and marketing side of things. . Austin’s coaching service was/is IMPECCABLE, like, among the best in the world - for sure. Yet, he was struggling to pay the bills after he moved overseas, and was considering getting a second job. . Although Austin was an absolute SLAYER on the coaching side of the business, he was missing a couple(and only a couple) key puzzle pieces on the marketing and sales side of things. . We made some small changes to his copywriting, on boarding process, and pricing structure which had him TRIPLE his income in the first month, and completely filled his client roster. . TODAY, a few months later, his company has 2 other coaches working along side him. 1 full-time, and the other is pretty close to being full-time as well. . Austin is, well, crushing it. . Now, aside form Austin being extremely intelligent, caring, and committed to changing lives, he’s also one of the most powerful executors I’ve ever met. . What does this mean? . When he has a task that needs to be done, he somehow always gets it done in record time, regardless of what’s going on or what his “motivation” levels are like. . He just gets shit done - fast. . Because of this(among many other reasons), Austin is the first mentor I hired to work within Laptop Warriors. . He has years of coaching experience, he knows the struggle of building a business around his passion, and he knows what it’s like to break through the roadblocks and live his dream life. . He earns 6 figures as a result of drastically changing lives, and he can relate to everything a student will go through on their journey to that milestone. . Austin changes lives for a living, and I’m extremely grateful to have him working along side me in Laptop Warriors. . CONTINUED ⬇️⬇️
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼
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👇P3👇
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7- Tenha um plano aproximado para comer:
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Começar o dia de folga com um café da manhã bem equilibrado, saudável e satisfatório é uma ótima maneira de alimentar sua atividade diária e enganar os desejos de fome de mais tarde no dia. Alternativamente, se você preferir ignorar o café da manhã, estenda a sua alimentação  um pouco mais para permitir mais calorias e alimentos indulgentes que você possivelmente tenha mais tarde no dia em que experimente culturas diferentes. Pre-pensar como o dia pode sair em relação à comida é uma boa maneira de preparar e preparar-se para fazer boas escolhas alimentares ao longo de suas viagens.
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8- Pegue equipamentos para viagens amigáveis:
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Tornar fácil o transporte de itens como bandas de resistência é uma maneira fantástica de garantir que você sempre tenha alguma forma de ferramenta de resistência na mão para rotinas de exercícios curtas e nítidas que podem ser feitas em qualquer lugar a qualquer momento, mesmo quando você não tem acesso à academia. Essas ferramentas podem ser usadas em seu quarto, na praia, junto à piscina em um parque próximo, o que significa que você tem a capacidade de obter algum tipo de treino a qualquer momento, independentemente da localização.
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9. Defina algumas rotinas:
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Ter rotinas que o ajudam a acompanhar é uma maneira única de ajudar a nos preparar para o dia e garantir a qualidade do sono que precisamos durante a noite. As rotinas matinais que incorporam beber muita água e encaixar em um pouco de exercício é uma ótima maneira de começar todos os dias. Além disso, as rotinas de pré-cama que envolvem desligar os eletrônicos e permitir que a ventania do final da noite podem garantir que você relaxe mais rápido e tenha um sono mais tranquilo!
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Guilherme.C 💪
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#flexiblenatty#teamflexiblenatty#teampanqueca#dietaflexivel#iifym#flexibledieting#naturalbodybuilding#braingains#cabenosmacros#iifymbrasil#dietaflexible#dieta#fisi
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼 ⠀ 👇P3👇 ⠀ 7- Tenha um plano aproximado para comer: ⠀ Começar o dia de folga com um café da manhã bem equilibrado, saudável e satisfatório é uma ótima maneira de alimentar sua atividade diária e enganar os desejos de fome de mais tarde no dia. Alternativamente, se você preferir ignorar o café da manhã, estenda a sua alimentação um pouco mais para permitir mais calorias e alimentos indulgentes que você possivelmente tenha mais tarde no dia em que experimente culturas diferentes. Pre-pensar como o dia pode sair em relação à comida é uma boa maneira de preparar e preparar-se para fazer boas escolhas alimentares ao longo de suas viagens. ⠀ 8- Pegue equipamentos para viagens amigáveis: ⠀ Tornar fácil o transporte de itens como bandas de resistência é uma maneira fantástica de garantir que você sempre tenha alguma forma de ferramenta de resistência na mão para rotinas de exercícios curtas e nítidas que podem ser feitas em qualquer lugar a qualquer momento, mesmo quando você não tem acesso à academia. Essas ferramentas podem ser usadas em seu quarto, na praia, junto à piscina em um parque próximo, o que significa que você tem a capacidade de obter algum tipo de treino a qualquer momento, independentemente da localização. ⠀ 9. Defina algumas rotinas: ⠀ Ter rotinas que o ajudam a acompanhar é uma maneira única de ajudar a nos preparar para o dia e garantir a qualidade do sono que precisamos durante a noite. As rotinas matinais que incorporam beber muita água e encaixar em um pouco de exercício é uma ótima maneira de começar todos os dias. Além disso, as rotinas de pré-cama que envolvem desligar os eletrônicos e permitir que a ventania do final da noite podem garantir que você relaxe mais rápido e tenha um sono mais tranquilo! ⠀ Guilherme.C 💪 ⠀ #flexiblenatty #teamflexiblenatty #teampanqueca #dietaflexivel #iifym #flexibledieting #naturalbodybuilding #braingains #cabenosmacros #iifymbrasil #dietaflexible #dieta #fisi 
These are my go-to desserts when I just want a little somethin’ after dinner. A spoon of almond butter and a couple squares of super dark chocolate will curb your cravings. They are much lower in sugar than your typical dessert and the fat from the nut butter will keep you satiated. Indy is really into almond butter (and every other food).
These are my go-to desserts when I just want a little somethin’ after dinner. A spoon of almond butter and a couple squares of super dark chocolate will curb your cravings. They are much lower in sugar than your typical dessert and the fat from the nut butter will keep you satiated. Indy is really into almond butter (and every other food).
We ❤️ going to workshops with a view! @google #digitalmarketing #braingains
One thing I never expected was to be a ceramicist. I had no idea that I would LOVE playing with clay as much as I do.
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And then to be where I am today just blows my mind.
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After Madre and me sat in the car arguing about me changing my degree.
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Madre: "No, what're you gonna do with that?!?" Me: "well, I'm gonna make stuff" (you could probably guess how well the rest of that conversation went)
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Truth is, I had no idea what I was gonna do, but I knew it was what wanted. It was a decision I made for myself, it made me happy.
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So, I went and changed it anyways. Madre nearly killed me 😂
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But, this has grown because of y'all. Thank you for the unending love and support you guys have given me. I appreciate it so so much.
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Love y'all!
One thing I never expected was to be a ceramicist. I had no idea that I would LOVE playing with clay as much as I do. . And then to be where I am today just blows my mind. . After Madre and me sat in the car arguing about me changing my degree. . Madre: "No, what're you gonna do with that?!?" Me: "well, I'm gonna make stuff" (you could probably guess how well the rest of that conversation went) . Truth is, I had no idea what I was gonna do, but I knew it was what wanted. It was a decision I made for myself, it made me happy. . So, I went and changed it anyways. Madre nearly killed me 😂 . But, this has grown because of y'all. Thank you for the unending love and support you guys have given me. I appreciate it so so much. . Love y'all!
Don't know how much Protein to eat? 🤔
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Easy! 1g of Protein per pound of bodyweight 💡
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Most studies agree that 0.8g per pound is more than enough, but most people will underestimate how much protein they consume in a day - so we recommend increasing this to 1g per pound 🍗
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Try hitting this amount of protein daily for a month and we guarantee you won't look back ✌️
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#everydayisaschoolday #braingains #nutritionfacts #proteinfacts
Don't know how much Protein to eat? 🤔 . Easy! 1g of Protein per pound of bodyweight 💡 . Most studies agree that 0.8g per pound is more than enough, but most people will underestimate how much protein they consume in a day - so we recommend increasing this to 1g per pound 🍗 . Try hitting this amount of protein daily for a month and we guarantee you won't look back ✌️ . . . . . . . . . . . . #everydayisaschoolday  #braingains  #nutritionfacts  #proteinfacts 
I'm feeling philosophical guys. 😂🤓
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To quote a favorite book of mine;
"Mental coercion, or too much effort shows anxiety and fear that block the answer. Easy does it." -Joseph Murphy, the Power of Your Subconscious Mind
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Have you ever been running late, and all you're focusing on is "I can't be late. I can't be late." Then on the way to your destination traffic seems to be moving slower than normal, you run into more red lights, or maybe an accident occurs?
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Have you ever been studying day and night for an exam you're nervous about? Constantly rehearsing all the information in your head, double checking and verifying you have the right answers, etc. Then when you show up to take the test, all of the sudden your mind goes blank?
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Now, have you ever had an incident where your desire (whatever it is) seems to fall in place the minute you stop over obsessing about it? Maybe you were waiting on an important phone call, and the minute you stopped starring at your phone anticipating the call, it finally comes.
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Why is this? You are no longer overly attached to the outcome! You let your mind rest. You're at peace.
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I really think this is where great things happen. I'm not saying don't try lol 😂. I'm saying there certainly is such a thing as trying too hard, ESPECIALLY if it's something that isn't 100% in your control. Want, worry and anxiety are negative energies, they focus on what we LACK and what we don't want to happen. So is it a coincidence that when you constantly focus on what you DON'T want to happen.. It happens? Not one bit!
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I think it's very important to learn your own balance of trying, executing, and hustling (and what to devote this energy to), but also knowing when it's time to pull back and let things pan out the way they're intended to. 🙌
I'm feeling philosophical guys. 😂🤓 ➖➖➖ To quote a favorite book of mine; "Mental coercion, or too much effort shows anxiety and fear that block the answer. Easy does it." -Joseph Murphy, the Power of Your Subconscious Mind ➖ Have you ever been running late, and all you're focusing on is "I can't be late. I can't be late." Then on the way to your destination traffic seems to be moving slower than normal, you run into more red lights, or maybe an accident occurs? ➖ Have you ever been studying day and night for an exam you're nervous about? Constantly rehearsing all the information in your head, double checking and verifying you have the right answers, etc. Then when you show up to take the test, all of the sudden your mind goes blank? ➖ Now, have you ever had an incident where your desire (whatever it is) seems to fall in place the minute you stop over obsessing about it? Maybe you were waiting on an important phone call, and the minute you stopped starring at your phone anticipating the call, it finally comes. ➖ Why is this? You are no longer overly attached to the outcome! You let your mind rest. You're at peace. ➖ I really think this is where great things happen. I'm not saying don't try lol 😂. I'm saying there certainly is such a thing as trying too hard, ESPECIALLY if it's something that isn't 100% in your control. Want, worry and anxiety are negative energies, they focus on what we LACK and what we don't want to happen. So is it a coincidence that when you constantly focus on what you DON'T want to happen.. It happens? Not one bit! ➖ I think it's very important to learn your own balance of trying, executing, and hustling (and what to devote this energy to), but also knowing when it's time to pull back and let things pan out the way they're intended to. 🙌
Since it's 'not what you know, but who you know' its definitely worth learning how to network. Good news, the first episode of #braingains is up on my channel! Some tips on how to network, to help you get those contacts, meet mentors and gain relationships that will help you progress! (Link in bio) P.S. I apologise for the sound, not the best recording- I will work on this. Hope it helps.
Since it's 'not what you know, but who you know' its definitely worth learning how to network. Good news, the first episode of #braingains  is up on my channel! Some tips on how to network, to help you get those contacts, meet mentors and gain relationships that will help you progress! (Link in bio) P.S. I apologise for the sound, not the best recording- I will work on this. Hope it helps.
Training with us = hard work + teachable moments + a little fun 💪🏼 Visit our website to schedule a free eval and get started!
#smash #smashfitness #loscampeones #personaltraining
The ingredients used in Focus have been proven to increase focus and memory, making you to be able to get the most of what you study and academic performance. 👌👌👌
#truesciencenutrition #braingains
The ingredients used in Focus have been proven to increase focus and memory, making you to be able to get the most of what you study and academic performance. 👌👌👌 #truesciencenutrition  #braingains 
I can’t find a more significant factor. Genetics and talent are far inferior to mindset.
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And we can COMPLETELY dictate it. Through consistent work and a willingness to admit it could be an issue.
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I feel like I’m holding the secret sauce!
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#crossfit #mindset #mindsetrxd#alphamovement #alphamovementpodcast#fitness #strength #mobility #strongman #crossfitmindset #innerathlete #gym #fit #crossfitregionals #crossfitgames #mindgains #braingains #motivation #personaltrainer #tomfoxley #podcast #fitnesspodcast #crossfitaldgate #london #cfuk
I can’t find a more significant factor. Genetics and talent are far inferior to mindset. . And we can COMPLETELY dictate it. Through consistent work and a willingness to admit it could be an issue. . I feel like I’m holding the secret sauce! . #crossfit  #mindset  #mindsetrxd #alphamovement  #alphamovementpodcast #fitness  #strength  #mobility  #strongman  #crossfitmindset  #innerathlete  #gym  #fit  #crossfitregionals  #crossfitgames  #mindgains  #braingains  #motivation  #personaltrainer  #tomfoxley  #podcast  #fitnesspodcast  #crossfitaldgate  #london  #cfuk 
With the 7 x 2-3 is important to understand that you should be successfully performing 3 quality reps on all 7 sets. Looking for your next Strength Training Program? Click the link in our bio and select Training Programs 👊
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#trainsmart #trainhard #strong #athlete #strength #strengthcoach #workout #stronger #personaltrainer #determiniation #bigger #onlinecoach #gains #motivation #muscle #teacher #braingains #gym #costamesa #huntingtonbeach #personaltrainer #kilostrengthsociety #orangecounty #huntingtonbeach #coach #coaching #stronger #faster #stronger #intensity
With the 7 x 2-3 is important to understand that you should be successfully performing 3 quality reps on all 7 sets. Looking for your next Strength Training Program? Click the link in our bio and select Training Programs 👊 . . . . . . #trainsmart  #trainhard  #strong  #athlete  #strength  #strengthcoach  #workout  #stronger  #personaltrainer  #determiniation  #bigger  #onlinecoach  #gains  #motivation  #muscle  #teacher  #braingains  #gym  #costamesa  #huntingtonbeach  #personaltrainer  #kilostrengthsociety  #orangecounty  #huntingtonbeach  #coach  #coaching  #stronger  #faster  #stronger  #intensity 
It’s easy to be positive when things are going well, the real challenge of character comes when things are tough. Being positive (not just acting) when things are bad shows a persons true colours.
We have two choices in any given circumstance, respond positively or react negatively. 🧠💪🏽✌🏽
It’s easy to be positive when things are going well, the real challenge of character comes when things are tough. Being positive (not just acting) when things are bad shows a persons true colours. We have two choices in any given circumstance, respond positively or react negatively. 🧠💪🏽✌🏽
We will be doing a Facebook live video later today to discuss the crucial role your tibialis posterior plays with ankle stability. We will also cover how it often goes over looked when it starts bothering you. #anatomy #braingains #stability #learnmore #athletes #fitness #runners #athletesden #bestofgainesville
My kind of leg day 👊🏻
My kind of leg day 👊🏻
Huge shoutout and thank you to the social media OG @garyvee (feel free to use that 😜) for all of the amazing value you give. ❤️🙌
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The least I could do was grab a copy of the new book #crushingit AND it wasn't even on the shelves yet at the bookstore I grabbed it from BUT had literally just arrived that day. 😸📚
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Excited to get stuck into it. 😍
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#personaldevelopment #bookstagram #booksofinstagram #sociality #vaynernation #garyvee #reading #crushit #entrepreneurship #entrepreneurlife #knowledgeispower #braingains #hustlehard #entrepreneur #fitpreneur
Huge shoutout and thank you to the social media OG @garyvee (feel free to use that 😜) for all of the amazing value you give. ❤️🙌 • The least I could do was grab a copy of the new book #crushingit  AND it wasn't even on the shelves yet at the bookstore I grabbed it from BUT had literally just arrived that day. 😸📚 • Excited to get stuck into it. 😍 ______________________________________________________________ ▫️ ▫️ ▫️ #personaldevelopment  #bookstagram  #booksofinstagram  #sociality  #vaynernation  #garyvee  #reading  #crushit  #entrepreneurship  #entrepreneurlife  #knowledgeispower  #braingains  #hustlehard  #entrepreneur  #fitpreneur 
JEG ER EN NØRD
Jep, du læste rigtigt. Jeg er lidt af en nørd; jeg elsker at lære nyt, at systematisere, at formidle, at dykke ned i detaljerne for at kunne udlede tendenser og forstå fænomener. Når det kommer til kropskomposition, kan forskellige målemetoder give forskellige indblik i, hvad vores krop består af. Hvorfor er det vigtigt at vide? Det er det måske heller ikke for alle🤷🏼‍♀️ Men hvis dit mål er at smide et par kilo, så er det (i hvert fald for en nørd som jeg og som din træner😉) interessant at vide, om de kilo, du smider, er fedt eller væske eller muskelmasse. Ved vægttab er vi (som regel) netop interesserede i at smide fedtmasse. Mister vi for meget muskelmasse kan det medføre nedsat styrke og præstationsevne i din træning og/eller bare general dårligere funktionsevne i hverdagen.
Anyhow, i dag skal jeg ifm mit studie på Københavns Universitet ind og afprøve en DXA-scanner (en stor og dyr maskine, som måler en række parametre som kropsfedt, fedtfri masse, knogledensitet m.m.) samt tre andre målemetoder for kropskomposition inklusiv bioimpedans (som vores BodyTrackere der står i @fitnessworlddk centrene). Jeg er vildt spændt på at se, hvordan de forskellige metoder afviger fra hinanden samt dykke ned i de praktiske detaljer ift fordele og begrænsninger ved hver af metoderne🤓 Og så får jeg et billede af, hvad min fedtprocent og muskelmasse er - hvad tror du den ligger på? Jeg vejer pt 66 kg, er 174 cm høj og ligger i den høje ende for muskel og lavt for fedtprocent ift normalen...🙃 #goscience #msblpt #nojoynogain #nobrainnogain #fwptacademy #fw_personlig_traening #education #becausescience

#girlswholift #personligtræner #personaltraining #work #kropskomposition #measurements #bodycomposition #trackyourprogress #progression #science #nørd #videnskab #unilife #student #girlswithbrains #braingains #fitness #fitnessworlddk #fit #health #musclemass #fatloss
JEG ER EN NØRD Jep, du læste rigtigt. Jeg er lidt af en nørd; jeg elsker at lære nyt, at systematisere, at formidle, at dykke ned i detaljerne for at kunne udlede tendenser og forstå fænomener. Når det kommer til kropskomposition, kan forskellige målemetoder give forskellige indblik i, hvad vores krop består af. Hvorfor er det vigtigt at vide? Det er det måske heller ikke for alle🤷🏼‍♀️ Men hvis dit mål er at smide et par kilo, så er det (i hvert fald for en nørd som jeg og som din træner😉) interessant at vide, om de kilo, du smider, er fedt eller væske eller muskelmasse. Ved vægttab er vi (som regel) netop interesserede i at smide fedtmasse. Mister vi for meget muskelmasse kan det medføre nedsat styrke og præstationsevne i din træning og/eller bare general dårligere funktionsevne i hverdagen. Anyhow, i dag skal jeg ifm mit studie på Københavns Universitet ind og afprøve en DXA-scanner (en stor og dyr maskine, som måler en række parametre som kropsfedt, fedtfri masse, knogledensitet m.m.) samt tre andre målemetoder for kropskomposition inklusiv bioimpedans (som vores BodyTrackere der står i @fitnessworlddk centrene). Jeg er vildt spændt på at se, hvordan de forskellige metoder afviger fra hinanden samt dykke ned i de praktiske detaljer ift fordele og begrænsninger ved hver af metoderne🤓 Og så får jeg et billede af, hvad min fedtprocent og muskelmasse er - hvad tror du den ligger på? Jeg vejer pt 66 kg, er 174 cm høj og ligger i den høje ende for muskel og lavt for fedtprocent ift normalen...🙃 #goscience  #msblpt  #nojoynogain  #nobrainnogain  #fwptacademy  #fw_personlig_traening  #education  #becausescience  #girlswholift  #personligtræner  #personaltraining  #work  #kropskomposition  #measurements  #bodycomposition  #trackyourprogress  #progression  #science  #nørd  #videnskab  #unilife  #student  #girlswithbrains  #braingains  #fitness  #fitnessworlddk  #fit  #health  #musclemass  #fatloss 
The path to my heart ❤️ is Thru my stomach 🍕 and my brain. 🧠 📖 📚🍕📚🧠🍕🍩🥓📚 #EDC Bookmark 
All about the #braingains #intellectuallystimulated #readyplayerone #gainsandgames #themandolore
No physical updates or progress pictures from today. Extremely stressful day with the amount of homework I had, and the night that I had at work. Normally I would’ve have freaked out and had some sort of outburst after a day like this but this book has helped me manage myself and keep things in check much better. Seeing things from a whole new perspective has helped my overall mood and sense of well being immensely. What you experience physically, and the thoughts that you have in your conscious are two separate entities... Dont let your mind get in the way of enjoying life, or handling business to your highest potential. Life is difficult sometimes, but that doesn’t always mean that it’s bad. You can let your own experiences break you down, or help you grow. It’s all up to you. #MbFit #HST358 #BrainGains
No physical updates or progress pictures from today. Extremely stressful day with the amount of homework I had, and the night that I had at work. Normally I would’ve have freaked out and had some sort of outburst after a day like this but this book has helped me manage myself and keep things in check much better. Seeing things from a whole new perspective has helped my overall mood and sense of well being immensely. What you experience physically, and the thoughts that you have in your conscious are two separate entities... Dont let your mind get in the way of enjoying life, or handling business to your highest potential. Life is difficult sometimes, but that doesn’t always mean that it’s bad. You can let your own experiences break you down, or help you grow. It’s all up to you. #MbFit  #HST358  #BrainGains 
Forever hungry for more knowledge 🙌🏽
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It has been over a month since the @onnitacademy level one certification. Since we came home I have had so much fun implementing the new techniques and cues (hehehe) and I've seen such immense progress in my clients. I can't wait for my next visit to @onnitgymatx •
•
#strongbyliv
#livyourstrong
#braingains
#readytogoback
Forever hungry for more knowledge 🙌🏽 • • It has been over a month since the @onnitacademy level one certification. Since we came home I have had so much fun implementing the new techniques and cues (hehehe) and I've seen such immense progress in my clients. I can't wait for my next visit to @onnitgymatx • • #strongbyliv  #livyourstrong  #braingains  #readytogoback 
True strength is the ability to be thrown into adversity and come out the other end still standing. In life there are always going to be ups and downs. The ups are great and can make you feel on top of the world. The downs can be as small as being in a little funk to feeling like the end of the world. Just know, no matter how low you feel at times there is always the light at the end of the tunnel. It's up to you to get up, show up, and take the steps needed to reach that light and show how strong you truly are. 💪🏼 #KeepItMoving
True strength is the ability to be thrown into adversity and come out the other end still standing. In life there are always going to be ups and downs. The ups are great and can make you feel on top of the world. The downs can be as small as being in a little funk to feeling like the end of the world. Just know, no matter how low you feel at times there is always the light at the end of the tunnel. It's up to you to get up, show up, and take the steps needed to reach that light and show how strong you truly are. 💪🏼 #KeepItMoving 
✨ “On the surface level, mindfulness meditation helps us think and act differently. Beneath the surface, there are many things happening with our brains that are driving these changes. Meditation enables us to move from higher frequency brain waves to lower frequency, which activates different centers in the brain. This means that you can access parts of the brain that help us think rationally, helps us not respond so quickly to bodily sensations and fears, and allows us to have more empathy and understand others. What this means in your day to day life, is that you are able to be more present and see yourself and everyone around you from a clearer perspective. “
- @headspace .
This is my gorgeous client @elle_belle1983 , practising her meditation. 🙏💭
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Have you tried it, and if so, what was your experience?
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#headspace #mindfulness #meditation #stillness #peace #stressrelief #bepresent #thoughts #selfcare #selflove #perspective #mindset #thinking #health #lifehacks #braingains #leastmode #musclenerds #personaltrainer #loveyourlife #fitness #gymgirls #womenshealth #meditationapp
✨ “On the surface level, mindfulness meditation helps us think and act differently. Beneath the surface, there are many things happening with our brains that are driving these changes. Meditation enables us to move from higher frequency brain waves to lower frequency, which activates different centers in the brain. This means that you can access parts of the brain that help us think rationally, helps us not respond so quickly to bodily sensations and fears, and allows us to have more empathy and understand others. What this means in your day to day life, is that you are able to be more present and see yourself and everyone around you from a clearer perspective. “ - @headspace . This is my gorgeous client @elle_belle1983 , practising her meditation. 🙏💭 . Have you tried it, and if so, what was your experience? . . #headspace  #mindfulness  #meditation  #stillness  #peace  #stressrelief  #bepresent  #thoughts  #selfcare  #selflove  #perspective  #mindset  #thinking  #health  #lifehacks  #braingains  #leastmode  #musclenerds  #personaltrainer  #loveyourlife  #fitness  #gymgirls  #womenshealth  #meditationapp 
Words for Monday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recently found this notebook and am hoping it inspires me to start writing.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bookstagram #booknerd #bookgeek #goodreads #bookworm #notetoself #instabooks #bookish #igreads #bibliophile #becauseofreading #readingissexy #bookcommunity #amreading #readeverywhere #epicreads #bookphotography #bookaddiction #braingains #booknerdigans #booksofinstagram #mondaymotivation #thoughts #mastermind #successminded #loreofbooks
Words for Monday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Recently found this notebook and am hoping it inspires me to start writing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bookstagram  #booknerd  #bookgeek  #goodreads  #bookworm  #notetoself  #instabooks  #bookish  #igreads  #bibliophile  #becauseofreading  #readingissexy  #bookcommunity  #amreading  #readeverywhere  #epicreads  #bookphotography  #bookaddiction  #braingains  #booknerdigans  #booksofinstagram  #mondaymotivation  #thoughts  #mastermind  #successminded  #loreofbooks 
🏋 WEIGHTLIFTING 🏋

Great to see so many #primefunction peeps not only learn the olympic lifting movements, but also excel at them! I have people from all walks of life, all sorts of training and fitness backgrounds execute these lifts. They combine so many different physical attributes
- Strength
- Speed
- Power
- Flexibilty/Mobility
- Co-ordination/ Body Awareness
- Stability
as well as building a strong mental focus #braingains 
If you're not performing these lifts, you're missing out on alot of both muscular and neural adaptations that can and WILL take your body to the next level.

For enquiries on learning these lifts or programming for more experienced lifters, email daniel.t.johnson9@gmail.com

#primefunctionpt #primetime #findyourprime #weightlifting
🏋 WEIGHTLIFTING 🏋 Great to see so many #primefunction  peeps not only learn the olympic lifting movements, but also excel at them! I have people from all walks of life, all sorts of training and fitness backgrounds execute these lifts. They combine so many different physical attributes - Strength - Speed - Power - Flexibilty/Mobility - Co-ordination/ Body Awareness - Stability as well as building a strong mental focus #braingains  If you're not performing these lifts, you're missing out on alot of both muscular and neural adaptations that can and WILL take your body to the next level. For enquiries on learning these lifts or programming for more experienced lifters, email daniel.t.johnson9@gmail.com #primefunctionpt  #primetime  #findyourprime  #weightlifting 
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼
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👇P2👇
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3. Abrace o ar livre:
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Saia e desfrute da beleza que a natureza tem para oferecer, o ar fresco, o novo ambiente e diferentes cenários podem ter um enorme efeito sobre o relaxamento mental, reduzindo os níveis de estresse e mantendo as endorfinas altas. Isso também promoverá mais caminhadas, o que, como já mencionado, é uma ótima maneira de queimar algumas calorias extras ao longo do dia.
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4. Contrate uma bicicleta:
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Este é o lugar onde um conjunto de rodas pode ser útil! A contratação de uma bicicleta para dar uma volta em vários lugares ajudará a manter a saúde cardiovascular e ao comer fora as calorias extras ao viajar e experimentar novos lugares serão mais tranquilas. Principalmente em lugares onde é longe para andar.
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5. Seja flexível com seu treinamento:
⠀
Encontrar uma academia ou alguma forma de complexo de fitness perto de você é uma ótima idéia. Você não precisa bater uma sessão intensa e louca, nem precisa passar horas sobre o ferro, mas ser flexível com sua rotina de exercícios e ajustar adequadamente é uma maneira brilhante de manter seu músculo estimulado enquanto viaja. Configurar um treino de exercícios simples e bater algumas sessões por semana é mais do que suficiente para manter a massa muscular e mante-lo em um bom lugar metabolicamente para desfrutar de uma ótima comida.
⠀
6- Mantenha sua suplementação:
⠀
Manter hábitos simples, como o seu regime de suplemento é uma boa maneira de manter o corpo em um estado equilibrado e funcional. Coisas simples, como vitaminas, minerais e gorduras essenciais, não só podem ajudar a manter a saúde corporal durante a viagem, mas também podem preencher as deficiências dietéticas que você pode retirar ao comer alimentos estrangeiros e desconhecidos.
⠀
Guilherme.C 💪
⠀
#flexiblenatty#teamflexiblenatty#teampanqueca#dietaflexivel#iifym#flexibledieting#naturalbodybuilding#braingains#cabenosmacros#iifymbrasil#dietaflexible#dieta#fi
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼 ⠀ 👇P2👇 ⠀ 3. Abrace o ar livre: ⠀ Saia e desfrute da beleza que a natureza tem para oferecer, o ar fresco, o novo ambiente e diferentes cenários podem ter um enorme efeito sobre o relaxamento mental, reduzindo os níveis de estresse e mantendo as endorfinas altas. Isso também promoverá mais caminhadas, o que, como já mencionado, é uma ótima maneira de queimar algumas calorias extras ao longo do dia. ⠀ 4. Contrate uma bicicleta: ⠀ Este é o lugar onde um conjunto de rodas pode ser útil! A contratação de uma bicicleta para dar uma volta em vários lugares ajudará a manter a saúde cardiovascular e ao comer fora as calorias extras ao viajar e experimentar novos lugares serão mais tranquilas. Principalmente em lugares onde é longe para andar. ⠀ 5. Seja flexível com seu treinamento: ⠀ Encontrar uma academia ou alguma forma de complexo de fitness perto de você é uma ótima idéia. Você não precisa bater uma sessão intensa e louca, nem precisa passar horas sobre o ferro, mas ser flexível com sua rotina de exercícios e ajustar adequadamente é uma maneira brilhante de manter seu músculo estimulado enquanto viaja. Configurar um treino de exercícios simples e bater algumas sessões por semana é mais do que suficiente para manter a massa muscular e mante-lo em um bom lugar metabolicamente para desfrutar de uma ótima comida. ⠀ 6- Mantenha sua suplementação: ⠀ Manter hábitos simples, como o seu regime de suplemento é uma boa maneira de manter o corpo em um estado equilibrado e funcional. Coisas simples, como vitaminas, minerais e gorduras essenciais, não só podem ajudar a manter a saúde corporal durante a viagem, mas também podem preencher as deficiências dietéticas que você pode retirar ao comer alimentos estrangeiros e desconhecidos. ⠀ Guilherme.C 💪 ⠀ #flexiblenatty #teamflexiblenatty #teampanqueca #dietaflexivel #iifym #flexibledieting #naturalbodybuilding #braingains #cabenosmacros #iifymbrasil #dietaflexible #dieta #fi 
It feels better to be lost in the right direction than certain in the wrong one
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The unknown can be so incredibly scary but you will find unbelievable bravery when you trust the process and give 110% effort in every step you take towards reaching your goals💪🏽
•
#motivationmonday #hikingadventures #embracetheunknown #fitsporation #fitness #braingains #gymlifestyle #instagramfitness #alternativeworkout
This is such a great book! Having the tools to be able to change your habits is a must if you want to go anywhere! We have to be mindful of how we act and what habits are driving forces that will get us to our goals •
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• #selfimprovement #audible #powerofhabit #creategoodhabits #2018goals #braingains 
#vlogger #vlog #youtube #smallyoutuber #krystalandaarontaketheworld #beobsessed #grind #hustle #crushit #entrepreneur #entrepreneurlife #businessgrowth #socialmedia #influencer #business #stayhumble #hustlehard #hardwork #growth #yearoftravel
This is such a great book! Having the tools to be able to change your habits is a must if you want to go anywhere! We have to be mindful of how we act and what habits are driving forces that will get us to our goals • • • • #selfimprovement  #audible  #powerofhabit  #creategoodhabits  #2018goals  #braingains  #vlogger  #vlog  #youtube  #smallyoutuber  #krystalandaarontaketheworld  #beobsessed  #grind  #hustle  #crushit  #entrepreneur  #entrepreneurlife  #businessgrowth  #socialmedia  #influencer  #business  #stayhumble  #hustlehard  #hardwork  #growth  #yearoftravel 
I’ve felt such an incredible shift inside over the last few months. I didn’t realize how negative my mind was until I chose to see things differently. I CHOSE because it is a choice. Our minds🧠 don’t control us (though for some of us, it might feel that way) I talk about mental health a lot because it isn’t talked about enough and I’ve allowed myself to let my mental health sit on the back-burner for way too long. I’ve had terrible depression and unwavering anxiety. I don’t ever want to get back to where I was so I proactively search things out that make me feel my best. Obviously exercising🤸🏽‍♂️ has helped a bunch with this, but taking time to read📖 (especially personal development ) and working on meditating 🧘🏻‍♀️ have also played a huge role. It’s amazing when you take care of your 🧠, it takes care of you. 
I know reading and exercising isn’t fun for everyone, but sometimes it’s about putting your mental and physical health first and just doing the damn thing!
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#mentalhealth #braingains #sad #wellness #onebody #sunshine #sunnyday #southcarolina #yearofyes #meditation #booknerd #iamenough #confident #mantra #pale #grateful #gratefulheart #gratefulaf #choosehappiness #choosekind #chooselove #happy #happiness #dogmom #introvert #workout #motivation #inspiration #keepgoing
I’ve felt such an incredible shift inside over the last few months. I didn’t realize how negative my mind was until I chose to see things differently. I CHOSE because it is a choice. Our minds🧠 don’t control us (though for some of us, it might feel that way) I talk about mental health a lot because it isn’t talked about enough and I’ve allowed myself to let my mental health sit on the back-burner for way too long. I’ve had terrible depression and unwavering anxiety. I don’t ever want to get back to where I was so I proactively search things out that make me feel my best. Obviously exercising🤸🏽‍♂️ has helped a bunch with this, but taking time to read📖 (especially personal development ) and working on meditating 🧘🏻‍♀️ have also played a huge role. It’s amazing when you take care of your 🧠, it takes care of you. I know reading and exercising isn’t fun for everyone, but sometimes it’s about putting your mental and physical health first and just doing the damn thing! - * * * * * * * * * * * * * * * * * * #mentalhealth  #braingains  #sad  #wellness  #onebody  #sunshine  #sunnyday  #southcarolina  #yearofyes  #meditation  #booknerd  #iamenough  #confident  #mantra  #pale  #grateful  #gratefulheart  #gratefulaf  #choosehappiness  #choosekind  #chooselove  #happy  #happiness  #dogmom  #introvert  #workout  #motivation  #inspiration  #keepgoing 
I see lots of coaches telling athletes to 'be more coachable' or talking about coach-ability in a slightly pessimistic way.
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I don't see a lot telling athletes HOW to be coachable. Here's 5 ways to become a more coachable athlete.
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I know, my graphic design skills need work... 😅
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#crossfit #mindset #mindsetrxd#alphamovement #alphamovementpodcast#fitness #strength #mobility #strongman #crossfitmindset #innerathlete #gym #fit #crossfitregionals #crossfitgames #mindgains #braingains #motivation #personaltrainer #tomfoxley #podcast #fitnesspodcast #crossfitaldgate #london #cfuk
I see lots of coaches telling athletes to 'be more coachable' or talking about coach-ability in a slightly pessimistic way. . I don't see a lot telling athletes HOW to be coachable. Here's 5 ways to become a more coachable athlete. . I know, my graphic design skills need work... 😅 . #crossfit  #mindset  #mindsetrxd #alphamovement  #alphamovementpodcast #fitness  #strength  #mobility  #strongman  #crossfitmindset  #innerathlete  #gym  #fit  #crossfitregionals  #crossfitgames  #mindgains  #braingains  #motivation  #personaltrainer  #tomfoxley  #podcast  #fitnesspodcast  #crossfitaldgate  #london  #cfuk 
Dr. Kulman and Penny Williams weigh in on digital play for children with ADHD on Penny Williams' website: Parenting ADHD and Autism. Find out more here: http://bit.ly/2DTyW2p 
#lw4k #braingames #learningworksforkids #educatortools #gamebasedlearning #educationtools #screentime #education #speciallearners #adhdlearners #braingains #adhdchildren #dyslexiclearners #positivepsychology #socialemotionallearning #gbl #parenttools #learningtools #educational
It’s a lot easier to say yes to the things that don’t serve you, than it is to say no.
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Probably because it’s comfortable.
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But comfortable doesn’t get us where we wanna be.
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You have to be willing to do the things others aren’t.
It’s a lot easier to say yes to the things that don’t serve you, than it is to say no. . Probably because it’s comfortable. . But comfortable doesn’t get us where we wanna be. . You have to be willing to do the things others aren’t.
No point learning something if you’re not going to implement it, made some minor tweaks to my squat and bench and both felt a lot smoother and stable. 
197.5kg for 5 then 170 5x6 squats

115kg for 5 then 105 5x6 bench press. 
Knowledge is power. 
#nerd #braingains #power #powerlifting #powerrangers #powerpuffgirls
No point learning something if you’re not going to implement it, made some minor tweaks to my squat and bench and both felt a lot smoother and stable. 197.5kg for 5 then 170 5x6 squats 115kg for 5 then 105 5x6 bench press. Knowledge is power. #nerd  #braingains  #power  #powerlifting  #powerrangers  #powerpuffgirls 
Yeah that's right they do. I've set the bar to qualifying for nationals in an federation I've yet to compete in. I need to add anywhere from 20-30 lbs to each lift in 3 months. Of course I'm terrified. That's what driving me to do this and train hard everyday. Some say I make it look easy. No it's not easy. It's a constant mind and body game. What you don't see are the break down of me being hard on myself. The fits where I struggle to get enough fuel in my body to push the weight and my personal life. It's not meant to be easy if you want to make your dreams a reality. No one is going to hand anything to you. #philosophy #psychology #lifescript #knowledge #wisconsin #braingains #phddream #usaplnationals I need you in my life. Next level goals. #trainingtobeatgoku
Yeah that's right they do. I've set the bar to qualifying for nationals in an federation I've yet to compete in. I need to add anywhere from 20-30 lbs to each lift in 3 months. Of course I'm terrified. That's what driving me to do this and train hard everyday. Some say I make it look easy. No it's not easy. It's a constant mind and body game. What you don't see are the break down of me being hard on myself. The fits where I struggle to get enough fuel in my body to push the weight and my personal life. It's not meant to be easy if you want to make your dreams a reality. No one is going to hand anything to you. #philosophy  #psychology  #lifescript  #knowledge  #wisconsin  #braingains  #phddream  #usaplnationals  I need you in my life. Next level goals. #trainingtobeatgoku 
This book is so cool 😎!! It shows us how our brain adapts to all situation and keeps evolving throughout our lives. Life keeps evolving what we are experiencing is totally different from the previous and the future generation. And our brain may take time to evolve, but it surely adapts. Technology doesn’t make you stupid or smarter, it depends on the way you use it. 
What do you guys think?? Does technology makes us dumb or stupid?? #booksofinstagram #booklover #bookblogger #bookstagram #bookworm #booklovers #bookgram #igbooks #bookcover #bookreview #bookaholic #books📚 #nicholascarr #theshallows #braintrain #braingains #psychology #psychology101
This book is so cool 😎!! It shows us how our brain adapts to all situation and keeps evolving throughout our lives. Life keeps evolving what we are experiencing is totally different from the previous and the future generation. And our brain may take time to evolve, but it surely adapts. Technology doesn’t make you stupid or smarter, it depends on the way you use it. What do you guys think?? Does technology makes us dumb or stupid?? #booksofinstagram  #booklover  #bookblogger  #bookstagram  #bookworm  #booklovers  #bookgram  #igbooks  #bookcover  #bookreview  #bookaholic  #books 📚 #nicholascarr  #theshallows  #braintrain  #braingains  #psychology  #psychology101 
Learn to dissect your own thoughts. Don’t let life happen to you, make life happen. Challenge your mind to think positively in the worst of situations. Get hungry for change & recognize your ability to make the right choices. 🧠💕
Learn to dissect your own thoughts. Don’t let life happen to you, make life happen. Challenge your mind to think positively in the worst of situations. Get hungry for change & recognize your ability to make the right choices. 🧠💕
Good morning #fitfam ☀☀☀ Have a happy #Monday 😘 I hope you punch today in the face 👊 #stayfit 🔥
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#goodmorning #fit #fitness #fitlife #goals #mindbodysoul #braingains #pt #fitspo #mondayfeels #positivevibes #run #runner #marathon #mindset #love #training #irish #dublin #irishfitfam #dublinfitfam #irishfit #ukfitfam #shark #beashark #😉 #haveaniceday ❤
The students of  KWHS GYLA 2017 enjoy a sunny day at Six Flags Great Adventure.
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If you want to apply to the 2018 KWHS Global Young Leaders Academy (GYLA) in collaboration with @braingainmagazine, visit: wharton.braingainmag.com
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#kwhs#wharton#upenn#penn#braingains#braingainmag#braingainmagazine#international#highschool#summerprogram#summerabroad#whartonsummer#philly#philadelphia#globalyoungleaders#gyla#summer#pennsylvanialife#travel#network #learning#business#entrepreneur#education
The students of KWHS GYLA 2017 enjoy a sunny day at Six Flags Great Adventure. . . . If you want to apply to the 2018 KWHS Global Young Leaders Academy (GYLA) in collaboration with @braingainmagazine, visit: wharton.braingainmag.com . . . #kwhs #wharton #upenn #penn #braingains #braingainmag #braingainmagazine #international #highschool #summerprogram #summerabroad #whartonsummer #philly #philadelphia #globalyoungleaders #gyla #summer #pennsylvanialife #travel #network  #learning #business #entrepreneur #education 
Winding down on this busy Sunday night and getting in some studying before heading to bed! #braingains
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This is my nightly snapshot. 
Study, C-21, and then off too bed for those valuable 💤
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C-21 is a nighttime supplement that helps lower my stress levels, and get the most bang for my buck out of my usual 6 hours. By lowering my stress levels I am able to get the deep restful sleep my body needs to recover better and hit the gym harder.
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High-Cortisol Levels are not optimal for fat loss. Cortisol is a stress hormone, whose high levels can actually lead to us feeling groggy and holding onto fat despite all of our efforts to get rid it of it.
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In addition to helping lower my cortisol levels, C-21 has a blend of digestive enzymes that aids with digestion and nutrient uptake from my dinner while I sleep 😴 making my recovery even better, and helping me to feel phenomenal when I wake up!
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Added Bonus: Sleep has been proven to help consolidate memories and since I’m learning in a state of lowered stress AND getting better sleep it’s a two fer! #winning #psychologyfacts
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If you have any questions about C-21 let me know and I’ll get back to you when I wake up 😴
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#correctiveexercise #sleepbetter #iam1stphorm #domorebemore
Winding down on this busy Sunday night and getting in some studying before heading to bed! #braingains  . This is my nightly snapshot. Study, C-21, and then off too bed for those valuable 💤 . C-21 is a nighttime supplement that helps lower my stress levels, and get the most bang for my buck out of my usual 6 hours. By lowering my stress levels I am able to get the deep restful sleep my body needs to recover better and hit the gym harder. . High-Cortisol Levels are not optimal for fat loss. Cortisol is a stress hormone, whose high levels can actually lead to us feeling groggy and holding onto fat despite all of our efforts to get rid it of it. . In addition to helping lower my cortisol levels, C-21 has a blend of digestive enzymes that aids with digestion and nutrient uptake from my dinner while I sleep 😴 making my recovery even better, and helping me to feel phenomenal when I wake up! . Added Bonus: Sleep has been proven to help consolidate memories and since I’m learning in a state of lowered stress AND getting better sleep it’s a two fer! #winning  #psychologyfacts  . If you have any questions about C-21 let me know and I’ll get back to you when I wake up 😴 . #correctiveexercise  #sleepbetter  #iam1stphorm  #domorebemore 
❝We must accept that struggle will either destroy us or develop us, and the hardest of human truths is that, ultimately, it’s our choice. No matter how difficult it gets, the next step is still your choice. For that, let’s be thankful.❞ - #highperformancehabits
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You can choose to be happy. Granted, there are situations where you are dealt a bad hand, but if you’re reading this, chances are you’re already living a fortunate life. #gratefulaf
❝We must accept that struggle will either destroy us or develop us, and the hardest of human truths is that, ultimately, it’s our choice. No matter how difficult it gets, the next step is still your choice. For that, let’s be thankful.❞ - #highperformancehabits  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can choose to be happy. Granted, there are situations where you are dealt a bad hand, but if you’re reading this, chances are you’re already living a fortunate life. #gratefulaf 
Who else got embarrassingly excited as a kid when your parents said you were having breakfast for dinner? I now have the power to have breakfast at any time of day, however often I want.. and yes, I abuse that power. BUT ITS SO GOOD?! (Recipe is on the blog, link in bio) .
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Side note: Someone mentioned to me the other day that they think it’s ironic that I preach self-love and positivity when all I do “is bring everyone down around me.”
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At first this hurt, but in the end it’s just motivated me to be even more open about what I believe. I don’t preach self-love or positivity because I think I’m an expert or have mastered it. I promote these things because I struggle with them and all I want to do is help someone else by sharing my own experiences.
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Find people who support you, inspire you and lift you up. Today I am so thankful for old friendships, new friendships and people who believe in the person I am and the person I strive to be. .
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Also hit a PR today after this waffle, so IM TELLIN YA eat more waffles people you won’t regret it.
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#fitness #foodporn #mentalhealth #foodforthought #healthylifestyle #carbs #foodforenergy #brainfood #fitnessforhealth #staypositive #leanmuscle #strength #empower #positivity #inspire #inspirationforchange #motivation #fitmotivation #waffles #blueberrywaffles #healthywaffles #flourlesswaffles #foodforfuel 
#braingains #mentalstrength #strongmind #lifestyle #health #womenempower
Who else got embarrassingly excited as a kid when your parents said you were having breakfast for dinner? I now have the power to have breakfast at any time of day, however often I want.. and yes, I abuse that power. BUT ITS SO GOOD?! (Recipe is on the blog, link in bio) . . Side note: Someone mentioned to me the other day that they think it’s ironic that I preach self-love and positivity when all I do “is bring everyone down around me.” . . At first this hurt, but in the end it’s just motivated me to be even more open about what I believe. I don’t preach self-love or positivity because I think I’m an expert or have mastered it. I promote these things because I struggle with them and all I want to do is help someone else by sharing my own experiences. . . Find people who support you, inspire you and lift you up. Today I am so thankful for old friendships, new friendships and people who believe in the person I am and the person I strive to be. . . Also hit a PR today after this waffle, so IM TELLIN YA eat more waffles people you won’t regret it. . . . . #fitness  #foodporn  #mentalhealth  #foodforthought  #healthylifestyle  #carbs  #foodforenergy  #brainfood  #fitnessforhealth  #staypositive  #leanmuscle  #strength  #empower  #positivity  #inspire  #inspirationforchange  #motivation  #fitmotivation  #waffles  #blueberrywaffles  #healthywaffles  #flourlesswaffles  #foodforfuel  #braingains  #mentalstrength  #strongmind  #lifestyle  #health  #womenempower 
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼
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👇P1👇
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🏝Viajar é uma das coisas mais gratificantes e memoráveis que podemos fazer, nos faz escapar das nossas vidas do dia-a-dia e nos fornece uma série de oportunidades incríveis.
No entanto, nós não queremos passar por incríveis oportunidades de viagem para simplesmente "ficar em forma", então, como podemos obter o melhor dos dois mundos, manter e progredir nos nossos objetivos enquanto desfrutamos das coisas incríveis que a vida tem para oferecer?
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🌍Com a temporada de férias, as viagens e o tempo bom se tornam cada vez mais comuns. Este pode ser o momento em que caímos no nosso golpe de saúde e dificultamos a progressão em direção aos nossos objetivos. Mas com algumas dicas e truques fáceis, posso te ajudar a acompanhar e manter todo o seu trabalho árduo, enquanto desfruta desse tempo apreciado.
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1. Aproxime-se a pé:
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Andar é uma ótima maneira de se dar uma volta, ver o que há para ver e acumular uma quantidade razoável de gasto calórico no processo. Este aumento de calorias, aparentemente sem esforço, ajudará a mante-lo agradável e mantendo marcadores de saúde. A melhor parte é que esses benefícios para a saúde são alcançados ao experimentar novos lugares. É a melhor maneira de fazer duas coisas boas em uma só!
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2. Prepare lanches saudáveis:
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Saia preparado! Quando você sai do hotel, apartamento ou complexo que você decidiu ficar, certifique-se de ter alguns lanches saudáveis simples para ajudar a amarrá-lo e levá-lo durante o dia! Se você estiver morrendo de fome em uma correria, é muito fácil apenas dar a opção de fast food, mas se você tiver lanches de qualidade na mão, gerenciar esses desejos de fome pode ser facilmente alcançado.
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Guilherme.C 💪
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#flexiblenatty#teamflexiblenatty #teampanqueca#dietaflexivel#iifym#flexibledieting#naturalbodybuilding#braingains#cabenosmacros#iifymbrasil#dietaflexible#dieta#fisiculturismo
🔥 9 Maneiras de permanecer no caminho enquanto viaja 💼 ⠀ 👇P1👇 ⠀ 🏝Viajar é uma das coisas mais gratificantes e memoráveis que podemos fazer, nos faz escapar das nossas vidas do dia-a-dia e nos fornece uma série de oportunidades incríveis. No entanto, nós não queremos passar por incríveis oportunidades de viagem para simplesmente "ficar em forma", então, como podemos obter o melhor dos dois mundos, manter e progredir nos nossos objetivos enquanto desfrutamos das coisas incríveis que a vida tem para oferecer? ⠀ 🌍Com a temporada de férias, as viagens e o tempo bom se tornam cada vez mais comuns. Este pode ser o momento em que caímos no nosso golpe de saúde e dificultamos a progressão em direção aos nossos objetivos. Mas com algumas dicas e truques fáceis, posso te ajudar a acompanhar e manter todo o seu trabalho árduo, enquanto desfruta desse tempo apreciado. ⠀ 1. Aproxime-se a pé: ⠀ Andar é uma ótima maneira de se dar uma volta, ver o que há para ver e acumular uma quantidade razoável de gasto calórico no processo. Este aumento de calorias, aparentemente sem esforço, ajudará a mante-lo agradável e mantendo marcadores de saúde. A melhor parte é que esses benefícios para a saúde são alcançados ao experimentar novos lugares. É a melhor maneira de fazer duas coisas boas em uma só! ⠀ 2. Prepare lanches saudáveis: ⠀ Saia preparado! Quando você sai do hotel, apartamento ou complexo que você decidiu ficar, certifique-se de ter alguns lanches saudáveis simples para ajudar a amarrá-lo e levá-lo durante o dia! Se você estiver morrendo de fome em uma correria, é muito fácil apenas dar a opção de fast food, mas se você tiver lanches de qualidade na mão, gerenciar esses desejos de fome pode ser facilmente alcançado. ⠀ ⠀ Guilherme.C 💪 ⠀ #flexiblenatty #teamflexiblenatty  #teampanqueca #dietaflexivel #iifym #flexibledieting #naturalbodybuilding #braingains #cabenosmacros #iifymbrasil #dietaflexible #dieta #fisiculturismo 
What do you do, when your parents don't support your life decisions? 
What if they don't support your dreams?
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What if what they want you to do, is actually something that makes you unhappy?
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Well, this is something a couple of my #laptopwarriors have had to deal with as they take the leap into the online entrepreneurial world. Their parents are not only displaying a lack of support, but actually trying to convince them that it's a big mistake - that chasing their dreams is a big mistake.🤔 Telling them that they "need a job with some security and stability, and you can do online coaching as a hobby on the side."
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Now, I'd love to say I understand where parents are coming from, and that they're just trying to keep their babies safe, but I really, really don't think I'll ever understand.
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Keep them safe from what? From learning? From growing? From finding happiness?
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As far as security goes, we KNOW that it's nothing more than a facade. You can wake up tomorrow and be let go from your comfortable cubicle at your local accounting firm. That's a fact.
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Chasing a FALSE sense of "security" is just another display of how most humans are more afraid of unpredictability than they are unhappiness. They will endure unhappiness as long as it means they're "safe." My confusion grows.
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Now, if you're in this situation, there's a few things I want you to really grasp.
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1)Your parents grew up in a different world. A lot of them do not understand that you can quite easily make a living online, and they still consider the internet a "scary place."
2) You're the person who has to live your life, so the only person who has to agree with your decisions is you. If you chase your dreams, maybe you'll let your family down temporarily, but if you don't chase your dreams, you'll be letting yourself down indefinitely. That, is the ultimate display of self hatred.
3) Does a bird KNOW it can fly before it jumps out of the nest? If you don't take a chance on happiness, you'll spend the rest of your life in the nest, and miss out on 99% of what life has to offer.
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CONTINUED BELOW⬇️⬇️⬇️
What do you do, when your parents don't support your life decisions? What if they don't support your dreams? . What if what they want you to do, is actually something that makes you unhappy? . Well, this is something a couple of my #laptopwarriors  have had to deal with as they take the leap into the online entrepreneurial world. Their parents are not only displaying a lack of support, but actually trying to convince them that it's a big mistake - that chasing their dreams is a big mistake.🤔 Telling them that they "need a job with some security and stability, and you can do online coaching as a hobby on the side." . Now, I'd love to say I understand where parents are coming from, and that they're just trying to keep their babies safe, but I really, really don't think I'll ever understand. . Keep them safe from what? From learning? From growing? From finding happiness? . As far as security goes, we KNOW that it's nothing more than a facade. You can wake up tomorrow and be let go from your comfortable cubicle at your local accounting firm. That's a fact. . Chasing a FALSE sense of "security" is just another display of how most humans are more afraid of unpredictability than they are unhappiness. They will endure unhappiness as long as it means they're "safe." My confusion grows. . Now, if you're in this situation, there's a few things I want you to really grasp. . 1)Your parents grew up in a different world. A lot of them do not understand that you can quite easily make a living online, and they still consider the internet a "scary place." 2) You're the person who has to live your life, so the only person who has to agree with your decisions is you. If you chase your dreams, maybe you'll let your family down temporarily, but if you don't chase your dreams, you'll be letting yourself down indefinitely. That, is the ultimate display of self hatred. 3) Does a bird KNOW it can fly before it jumps out of the nest? If you don't take a chance on happiness, you'll spend the rest of your life in the nest, and miss out on 99% of what life has to offer. . CONTINUED BELOW⬇️⬇️⬇️
It’s #ScienceSunday! Time for some #BrainGains
Today’s study is all about CHOCOLATE and its effect on your skin (ft. one of my FAVORITE bars from @nohmadsnackco) 🍫💗
🍩 Y’all know I’m a chocoholic and put cacao powder in literally everything. I honestly just do it because I love the taste but there are ton of components in cacao that have incredible health benefits. The component we are looking at today is flavanol which is the biggest source of flavonoids, a type of antioxidant, in cacao. In this study, flavanols were shown to have anti-aging effects on the skin so if you want to live the #MILFlife and look your best for as long as possible, keep reading.
👩🏻‍🔬THE STUDY: The goal of this study (linked on my twitter) was to see if high-flavanol cocoa supplementation could improve photo-aged facial skin of female participants, by assessing skin wrinkles and elasticity. They used a 24-week, randomized, double-blind, placebo-controlled study and assigned participants to receive a either placebo or cacao beverage containing 320 mg cocoa flavanols and measured the skin markers at 12 and 24 weeks.
🔬THE RESULTS: All markers of skin elasticity showed statistically significant improvements, (10% improvement compared to the placebo group). Two out of three markers of skin wrinkles showed statistically significant improvements, (8-9% better than  placebo group). The experimental group were also able to tolerate a higher dose of UV-B irradiation before their skin became sunburned.
👉🏻WHAT THIS MEANS: To get the benefits you need 320 mg of cocoa flavanols (8-25 grams of dark chocolate (70%+), which is roughly 50-150 calories). So feel free to dump cacao powder in your smoothie or morning coffee. But don’t think a Hershey’s chocolate bar will give you amazing skin.
❗️LIMITATIONS: This study was done on *moderately* photo-aged Korean women with visible facial wrinkles (age range: 43-86 y). The results can not necessarily be extrapolated out to very different populations
It’s #ScienceSunday ! Time for some #BrainGains  Today’s study is all about CHOCOLATE and its effect on your skin (ft. one of my FAVORITE bars from @nohmadsnackco) 🍫💗 🍩 Y’all know I’m a chocoholic and put cacao powder in literally everything. I honestly just do it because I love the taste but there are ton of components in cacao that have incredible health benefits. The component we are looking at today is flavanol which is the biggest source of flavonoids, a type of antioxidant, in cacao. In this study, flavanols were shown to have anti-aging effects on the skin so if you want to live the #MILFlife  and look your best for as long as possible, keep reading. 👩🏻‍🔬THE STUDY: The goal of this study (linked on my twitter) was to see if high-flavanol cocoa supplementation could improve photo-aged facial skin of female participants, by assessing skin wrinkles and elasticity. They used a 24-week, randomized, double-blind, placebo-controlled study and assigned participants to receive a either placebo or cacao beverage containing 320 mg cocoa flavanols and measured the skin markers at 12 and 24 weeks. 🔬THE RESULTS: All markers of skin elasticity showed statistically significant improvements, (10% improvement compared to the placebo group). Two out of three markers of skin wrinkles showed statistically significant improvements, (8-9% better than placebo group). The experimental group were also able to tolerate a higher dose of UV-B irradiation before their skin became sunburned. 👉🏻WHAT THIS MEANS: To get the benefits you need 320 mg of cocoa flavanols (8-25 grams of dark chocolate (70%+), which is roughly 50-150 calories). So feel free to dump cacao powder in your smoothie or morning coffee. But don’t think a Hershey’s chocolate bar will give you amazing skin. ❗️LIMITATIONS: This study was done on *moderately* photo-aged Korean women with visible facial wrinkles (age range: 43-86 y). The results can not necessarily be extrapolated out to very different populations
Strength starts in the mind , without a strong mind you cannot achieve anything 💯💪🏽‼️ #streetworkout #calisthenics #braingains #strongmind #strength #planche #twins #grenada #barbrothers #barstarzz #us #collegelife #muscles #gains #nopainnogain #alldayeveryday #mindovermatter 💪🏽💪🏽💯🔥🔥 #calisthenicsgrenada #bartwinsgrenada
By far my favorite section in Barnes and Noble 😍 I swear that the books keep getting better and better. Stay tuned for the book I bought 🙃 .
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#barnesandnoble #selfhelp #braingains #buildyourbrain #buildyourlife #help
It’s not selfish.
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Taking care of yourself. Your doing more good in the world by focusing on you first.
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Ever hear the quote that you can’t pour from an empty cup? It’s true. You can’t help someone else unless you take care of you first.
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Making the bed, getting dressed, reading, taking care of myself and keeping my space neat because it makes ME feel good. Ok ok, that, and my OCD finds something out of place and it’s like “no.”
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It’s so much more than just doing things for yourself though. It’s about building healthy habits and having integrity.
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Those things bleed over into other parts of your life. Work, relationships and then suddenly you find yourself thinking of all the things your grateful for while your brushing your teeth everyday.
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When you take care of YOU first. It creates an energy that’s good for you and everyone around you.
It’s not selfish. . Taking care of yourself. Your doing more good in the world by focusing on you first. . Ever hear the quote that you can’t pour from an empty cup? It’s true. You can’t help someone else unless you take care of you first. . Making the bed, getting dressed, reading, taking care of myself and keeping my space neat because it makes ME feel good. Ok ok, that, and my OCD finds something out of place and it’s like “no.” . It’s so much more than just doing things for yourself though. It’s about building healthy habits and having integrity. . Those things bleed over into other parts of your life. Work, relationships and then suddenly you find yourself thinking of all the things your grateful for while your brushing your teeth everyday. . When you take care of YOU first. It creates an energy that’s good for you and everyone around you.
Lazy sunday! ⭐️🌈 Idag blev det slapp på soffan men även en frisk promenad i det fina vädret 😁👍🏻 Har bestämt mig för att börja använda minimalistiska skor, och håller på att vänja kroppen vid det genom att gå promenader och köra gympass med dem nya skorna. Hoppas på att kunna göra övergången hyfsat snart efter att det har blivit varmare väder ute 👣💪🏻😊
Lazy sunday! ⭐️🌈 Idag blev det slapp på soffan men även en frisk promenad i det fina vädret 😁👍🏻 Har bestämt mig för att börja använda minimalistiska skor, och håller på att vänja kroppen vid det genom att gå promenader och köra gympass med dem nya skorna. Hoppas på att kunna göra övergången hyfsat snart efter att det har blivit varmare väder ute 👣💪🏻😊
Sunday brunch 🙌🏻😋 ————————————————————- Question is... if your Sunday brunch doesn’t consist of @nespresso  and grilled bacon with a soft egg on 50/50 bread.. did you even brunch?? A few hours of 🧠 gains to be made before doing the food shop, dinner at mums🤗, food prep 👩🏼‍🍳 and a back and bicep session💪🏻. Like the story says, a Sunday well spent brings a week of content! Also, some exciting things ahead that I’ll be sharing with you all later 🙌🏻😁. #sunday #brunch #roses #flowers #weekend #coffee #balance #selfinspired
Sunday brunch 🙌🏻😋 ————————————————————- Question is... if your Sunday brunch doesn’t consist of @nespresso and grilled bacon with a soft egg on 50/50 bread.. did you even brunch?? A few hours of 🧠 gains to be made before doing the food shop, dinner at mums🤗, food prep 👩🏼‍🍳 and a back and bicep session💪🏻. Like the story says, a Sunday well spent brings a week of content! Also, some exciting things ahead that I’ll be sharing with you all later 🙌🏻😁. #sunday  #brunch  #roses  #flowers  #weekend  #coffee  #balance  #selfinspired