A simple but powerful TRUTH: GOALS without WORK are reduced to wishes that never come true
GOD Bless. Warrior
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#transformationtuesday little late but 🤷🏻♀️ #backedition Working hard and will be using the stills in this peach bikini as my new before pics as previously mentioned, but I do enjoy looking back to when I started this past July (about 9 months ago). I remember seeing the pics from the second set here and being absolutely horrified. That’s not how I felt I looked and I wanted my body on the outside to reflect the confident, sexy person I felt on the inside.
I’ve felt a little disappointed in myself lately because weight and size wise I’ve been maintaining the last 3-4 months, even though I know that I haven’t been trying to lose anything. I wanted to give my body and my mind a little break so that I didn’t burn out (especially working everyday from January 1st through the end of March) or allow myself to get into a negative head space where I didn’t see the bigger picture - a balanced life! My diet has still been pretty clean, but definitely some places to trim up (like a few glasses of wine a week etc.) and I’ve been taking about 2 rest days per week (may continue that honestly until I get weekends off again since my job is physical and there is nooooo sleeping in 😭😣.) Excited to continue to see progress both aesthetically in the mirror and through pictures, as well as, physically in the gym, but know most of my work is going to be in the kitchen 🤓😜 #beforeandafter#beforeandduring#progresspic#fatloss#weightloss#musclegain#healthy#sustainable
WHY YOU SHOULD BE DOING CARRIES By @jordanbarnardpt
If I could go back to when I first started to really prioritize my body and fitness one of the first things I would change is to add loaded carries to my routines. The results you get from these are incredible.
Loaded carrying will use your whole body, which burns tons of calories. You’ll be spent after these but in a great way.
You’ll hit your core hard. You want abs? Carrying will get you further than the ab routine you’re doing now. Especially if you work in 1 arm carries that force you to use your core even more to stabilize your body.
Your grip strength will improve dramatically
Train to set a new 1 trip max of all the groceries from the car to your kitchen
Program these into the end of your workouts for time intervals. 2 sets of 1 minute works well.
Any questions about loaded carrying? Comment below.
***Quick Sodium Facts***
Your body needs sodium to work properly.
Sodium is an electrolyte in the body necessary for transmission of nerve impulses, cardiac function, and muscle contraction. It assists in regulating blood volume and blood pressure along with maintaining fluid balance in the body.
However, too much sodium can indeed be a bad thing. High sodium can lead to hypertension and cardiovascular disease. According to medlineplus.gov, most people in the U.S. get more sodium in their diets than they need. They recommend that most adults should eat less than 2.3 grams per day.
A couple recommendations for reducing the risk of salt-induced hypertension are to:
✔️Stick to mostly unprocessed, whole foods.
✔️Ensure you are getting green, leafy vegetables in your diet.
✔️Check your food labels. Processed foods are typically high in sodium to preserve shelf life. -
The more fruits and vegetables you eat, the lower your risk of heart disease. Ideally, you should be getting 6-8 servings of fruits and vegetables each day in congruence with your calorie needs. -
If you are not getting enough servings of vegetables or if you tend not to like vegetables, supplementing with a greens supplement or altering cooking methods are good options.
Proteinele sunt atat de importante pentru sportivi in general si pentru culturisti in mod special, deoarece rolul proteinelor este acela de a preveni catabolismul muscular si de a stimula cresterea musculara.
Studiile au aratat ca organismul unei persoane care nu practica activitate fizica de tipul culturismului are nevoie de aproximativ 0.8g de proteina/ kilocorp. De asemenea, acestea au relevant faptul ca, pentru o persoana care practica culturismul, nevoie de refacere si crestere musculara este mult mai mare, ca atare consumul a 1,8 – 2g de proteine/ kilocorp va asigura refacerea si hipetrofia musculara optima.
l The deadlift is the king of weightlifting.
Ok that’s great but why is it “the king”… What muscle groups do deadlifts work ??? Here’s the break down of the names of the major muscle groups that the deficit deadlift works:
Gluteus Maximus: (Butt)
Hamstrings: (Upper back of legs)
Trapezius, upper: (upper neck muscles)
Trapezius, middle: (middle neck muscles)
Rhomboids: ( upper inner back muscles right below your neck)
Erector Spinae (lower back)
All of your fore arm muscles
And of course that muscle that is above the lower back and below your upper middle back
So happy to bring you gorgeous ladies a discount code for some good quality and well fitted fitness clothing!! 💪🏼Use my promo code for discount and shop until your hearts content! 🌟 I will be posting further pictures and videos of me using the items and wearing them! Keep your eyes peeled for some dam good fitness clothing, FINALLY🍑
Regrann from @fitnessadvicedaily - How to train if you want to get ripped by @petertzemis
While it looks badass to train with an elevation mask, the physiological benefits are minuscule at
best. Before we look at whether or not these masks have any significant training effect
The composition of the air breathed in isn't different from the air surrounding you at whatever elevation you're at. The oxygen content of that air remains the same. Using a mask is the equivalent of just breathing through a straw or limiting air intake.
You may think that's beneficial because the more air you can move in and out of your lungs means the more oxygen you can take up. And while that seems logical it doesn't work like that. Respiration in healthy people is normally not a limiting factor in VO2max. In plain talk, that just means you can already take in more oxygen than your body is able to use during maximal exercise. The Verdict
The training mask decreases peak power, lowers focus and alertness, and does not elevate blood lactate levels more than training without a mask.
So while the volume of the workout isn't hindered, the intensity is (higher levels of lactate production is a strong indicator of intensity). This means you feel like you're going way harder when in actuality you're not.
Unless you're a masochist and just like making things hard for yourself, avoid using elevation masks. They offer little to no benefit physiologically and take away your focus and attention from quality reps and sets.
If someone you know is trying to build muscle, then send them here. .
Hope is important because it can make the present moment less difficult to bear.If we believe that tomorrow will be better,we can bear a hardship today.
A few little avocado health tidbits
🥑 Did you know the moist nutritious part of the avocado is the part that is closest to the skin (the darkest part of the avocado flesh) so make sure when using them you scrape out every last speck of avo from the shell
🥑The fats in avos increase the absorption of carotenoids by up to 6fold. So make sure you add it to dishes that contain things like carrots, sweet potato and even leafy greens
🥑Research has shown those who eat one avocado a day have greater heart health, i recommend ensuring you are taking an omega 3 supplement if you are going to eat one every day to help balance out the omega 3:6 ratio.
🥑They are the perfect keto food low in net carbs and super high in fibre (100gms has 40% of your fibre needs🙌🏻🙌🏻)
🥑Going back to one of my previous posts they also contain the phytonutrient beta-sitosterol .
It’s Refeed Day! We get approved “dirty” carbohydrates to restore the glycogen in our muscles. What that really means is that it’s getting us ready for leg day tomorrow 😳 This morning I had saltine crackers, a bagel post workout and tonight I will probably have 🥨, graham crackers or “white” pasta. Honestly, I can do without these dirty crabs as I’m not craving them but it’s part of the process so I’m following directions 😝
“Credo che la soddisfazione maggiore che si possa avere in una palestra sia sentire la -pompa-. Quando ci si esercita con i bicipiti e si sente il sangue scorrere dentro i muscoli sembra quasi che la pelle debba esplodere da un momento all'altro: è una cosa fantastica.”
Every meal is an opportunity to heal. 🥦🥑🍓I think living by the 80/20 rule is perfect and sustainable. 80% Whole natural foods, 20% whatever else you feel you need. Even doing a naturopathic anti ageing ketogenic diet i follow this (and still manage to stay in ketosis), because sometimes i cant be bothered to cook, 🥓sometimes i need a quick keto friendly snack 🧀 that may not be ideal and sometimes i need comfort food🍩🍕 (keto secret: sometimes, although rarely once every few months, i will order a pepperoni pizza and just eat the topping, not healthy but satisfies those cravings, yeah its a little crazy but it keeps me sane, and i dont believe in perfectionism)