Nutrition tip! (carbs)
Have you ever been in a rush and left the house, to later realise that you forgot all your daym meals!
Following a strict diet, your on the go but have no where to reheat your tub of rice?
Just need a good quality carb to add to your shake.
Don't worry, I got you!!
Get yourself to your local supermarket ie (Boots) and get yourself some aptamil baby rice! Now your probably thinking I'm completely crazy but listen.. You can eat this stuff hot or cold so is perfect on the go.
Per 100g it provides 85.5g of the finest Carbs and for all the celiacs in the house, its also gluten free and organic! 👌
If you found this useful, give it a like and stay tuned for more alsome tips!
#Repost @caloriesmix with @get_repost
Take a second to think of one thing that you are grateful for.
It can be: for the clothes you’re wearing, the water you’re drinking, the air con in your office, the fact that you have two legs and two hands; it can be anything!
It’s easy to get caught up in the negative things that cloud our life.
We take our possessions, relationships and abilities for granted so often.
We complain about the smallest things (like not having strong wifi signal)
The fact that you have a mobile phone in your hand while reading this, means you’re already better of than the majority of the world.
There are people that have to walk miles to get water to hydrate their families.
Let’s remind ourselves of the luxuries and relationships we have.
The next time we find ourselves complaining or feeling low, take a deep breath and appreciate what we have.
My 2cents- I’m grateful that I have the ability, time and freedom to go out for a run to clear my mind. 📸 @kyle.coughlan
What are you grateful for?
I know nobody really bangs with #Chipotle anymore BUT, for those of you that do: It’s #BOGO day, just tell the cashier that you are a student (No Student ID required!!!) 🌯🌯 Fitfam, Who do you love!? (If you get sick, it ain’t my fault tho 😉)🙏🏽
This position (downward dog) stretches the shoulders, hamstrings, calves, arches and hands. 😳 This week it’s felt like every single muscle in my body has woken up - I’m so sore! .
But having DOMS (delayed onset of muscle soreness), once muscles are repaired, will mean stronger muscles 💪 Totally worth it! - though I do keep having to remind myself of that as I hobble😂
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🍎🏥😘🍎🏥😘🍎🏥😘🍎🏥 What a treat we have in store this week for 🤒Patients 👥Visitors
👨🏻⚕️Doctors 👩🏼⚕️Nurses & 🏥all the staff in Sth.Tipp.General
Fresh....➡️ FREE ➡️ NEW SEASON 🍎’s
from The Apple Farm 🍎👏 @simonharristd surely a better option than HSE vending machines 🍫🥤??? @foodrev @jamieoliver @thefoodmedic @doctors_kitchen @drpeterfoley @dr_jenna_macciochi @irish_biltong @jamesswanwick @keith_walsh_2fm @susanjanekitchen @thehappypear @drmarkhyman
Peace Out ✌️ CF
Ps The Chief is always on the look out for Apple 🍎 sponsors so please don’t hesitate to contact me 📲
Strawberry chocolate smoothie bowl to hit those sweet cravings 😍 iced bananas, strawberries and raspberries blitzed in with almond milk, a dollop of @alpro soy yoghurt and a scoop of chocolate pea protein powder. Then the thick creamy mixture was topped with fresh strawberries, roasted coconut flakes, pistachios and grated @montezumaschocs 100% dark chocolate 🍫
Tonight’s dinner was homemade toad in the whole made more cutting friendly by using aldi chicken sausages and served with sweet potato mash, sweet corn and tenderstem broccoli. This was obviously smothered in gravy 💁🏼♀️ C 797 c 98 f 26 p 43
𝗧𝗵𝗲 𝗳𝘂𝗹𝗹𝗲𝗿 𝘁𝗵𝗲 𝗵𝘂𝗺𝗽 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹𝗲𝗿 𝘁𝗵𝗲 𝗵𝗲𝗮𝗿𝘁! 🙏🏻 Ok seriously now, let’s talk 𝗚𝗟𝗨𝗧𝗘𝗦 - the muscle group that doesn’t just grow like a BBL within a few months of training (well like any muscle group to be fair) the glutes require a large amount of stimulus, numerous poundings each week, along side decent nutrition. I hear a lot of girls saying “oh well I want to have a big bum, but mine just doesn’t grow” or “I tried for a while but didn’t get the results I wanted so I gave up” Here are a few things I’ll say:
1. To grow the glutes you have to lift weights
2. You need good mobility, good form, and a good mind to muscle connection
3. You need to do a combination of compound and isolation exercises
4. IMO - you need to be hitting them minimum of 2 x per week
5. You need to alter your rep ranges, sets and tempo. If hitting twice per week, a more strength based session along side a volume session goes great hand in hand. Stop being Jane who does 3 sets of 15 on everything.
6. Slow your reps down. Don’t rush to shift weight from A-B.
7. You must be prepared to work hard and be uncomfortable. What I mean by this is if you only ever perform your exercises to a comfortable-ish level - you’ll barely progress. My glutes HURT when training them, I sweat like a bish, I swear, I’m out of breath, I’ll question myself but I bloody well push myself!
8. It does not happen over night. Sadly, some people can’t build muscle as easily as others therefore progress time will differ. Be consistent anyway.
9. One day you’ll feel like Beyoncé, another day you’ll feel like an ironing board. And that’s the truth.
Back and Bicep Super-Set🔥💪
Barbell Rows into Bicep Curls🔥💪
A superset is a set which includes doing one exercise, then doing another without a rest or break inbetween.
I love including supersets in my training and some benefits of them are:
• Improve muscle endurance 💪 -
• Increase the intensity of the workout 🔥 -
• Save time ⏰ -
• Spice up your workout 👌
• Follow @cg.trains for more!
Can't believe how much I'm breaking my back to try get that angle in the January picture 😂. Trust the process, I lost a lot of weight and my booty went through a pancake phase as a side effect, disheartening at the time but the long term results have definitely paid off 🍰
Swipe for before pic ➡️➡️
On a fitness journey⁉️ MY TOP TIP: Enjoy every step of the way BECAUSE.. even when you reach ‘where you want to be’ you won’t be satisfied.
Short but steady cut for me this year on the lead up to Ibiza - Enjoying the balance of getting leaner, looking fuller, feling stronger but working with the 70:30 ratio. You don’t need to be 100% to make improvements to how you look and feel guys. As I always preach to my clients “The best diet and training plans are the ones YOU can stick to” work hard, enjoy the process BUT also enjoy #BALANCE !
Working for yourself isn’t for everyone and it certainly isn’t easy.. But crikey, I wouldn’t have it any other way. Ask me to work 25 hours over 2 days for someone else, I would run as I’m sure most people would. Ask me to do those hours for MYSELF & MY business/s.. No thought required. I remember the days of feeling overworked, underpaid, unfulfilled and lost. Now I work harder than I ever have and life is the busiest it’s ever been BUT it’s also the best it’s ever been. I get to share each week with so many amazing clients who put all their trust in me. No feeling beats that. To transform how people feel about themselves (hair & health) is just WOW. After an amazing week I’m feeling so much gratitude for life and the people I have around me. Seriously - have gratitude and do what makes your heart glow guys, life only happens once ❤️