The hardest part about front squats for me is wrist flexibility. I have none 🚫!! But in order to do a clean you need to be able to do a front squat!!
⚠️A few things to remember...
• Don’t grip the bar- let the bar rest on your fingertips
• High elbows- keep your elbows up so your biceps are parallel to the floor. This will also help with the fingertip grip!
• Shoulder width stance- with your toes pointed out, “duck footed”, or “flared”.
• Bend at the hips and knees at the same time- also called a knee break squat. With the back squat you want to hinge at the hips first then at the knees but with the weight in front of you in the front squat you want to make sure to keep the weight in your heels and hinging at the hips first will cause your weight to shift towards your toes and throw you off balance!
• Crease of the hip below the knee- brace your core as you stand with full extension of the hips and knees.
Veg’en out! Was just really feeling yummy whole foods today! 🌱I’ve got spinach & arugula with buffalo tempeh 🔥 and caramelized onions on top! Then, caramelized cabbage 🥬 , peas, and tomatoes for some sweetness! Yes please! Get in my belly! 🤰🏼⬅️ Me and my food baby after I’m done! 😂
I am quite aware that i seem to be the same colour as my furniture behind me.. ⠀
Never usually take photos at the end of my day, but reality is my thang on here. So here ya go 🤷🏼♀️ Me at 9:30pm
Messy hair, make up has sweated off. All clients trained for the day and classes taught. Filming & social media meetings done. My own leg session in the bag too.
And now, hanging out with my lil’ boy @fronkiseverywhere 🐶 ⠀
That was my day. Would i say i felt most excellent the whole time? Nope. I wish! Learning to cope with anxiety has been a challenge but i am working on teaching myself not to fight it. Talking about it helps too 💗
Today I had this beautiful nice cream bowl after the gym! It’s been about 2 weeks since I’ve had a nice cream bowl which means I was very happy to have this today 😁😁 For this bowl I used 2 frozen bananas, 1 1/2 cup frozen mango, vanilla plant protein, 1 teaspoon lions mane mushroom extract and a splash of soy milk. Toppings: blood orange 🍊, pomegranate, almond butter and @kitehillfoods dairy free vanilla yogurt drizzle 🥰 I used a vitamix blender to blend everything up. If you do not have a high speed blender try adding more milk.
ᴬᴰ ᵛᴱᴿᴸᴵᴺᴷᵁᴺᴳ | 5 minute breakfast to have more time to enjoy the weekend. Sometimes it's all about simplicity. Don't you agree? I got homemade cinnamon Granola (I prepared it the day before), coconut yogurt with some fresh melon, Chia seeds AND nutbutter (you know me 😎). Easy as that.
How are you starting the weekend? Wishing you a wonderful one 😊🎉💪🏻
Big hugs, Marie 💫
2 tbsp maple syrup
1 tsp cinnamon
10 g rice pops (unsweetened)
65 g fine-rolled oats
65 g rolled oats
1 tbsp chia seeds
1 tbsp flaxseeds
1 tbsp coconut oil 🎉
Full recipe 🇺🇸 & 🇩🇪 at https://therawberry.de/en/roasted-cinnamon-granola-with-fresh-plum-compote-vegan-sf/
👉🏻 the yogurt is simply 200g of plain coconut yogurt with 1 tbsp Chia seeds and a handful of fresh melon. 🍉
🇩🇪 5-Minuten-Frühstück um den Morgen noch länger genießen zu können 😂😎. Aber manchmal ist das Einfachste dann doch das Beste, oder? Ich habe hier einen Teller voll Kokosjoghurt gemischt mit einer Handvoll Honigmelone und Chiasamen, mehr frischer Melone, Nusbutter (immer ein Muss 😎✌🏻️) und selbstgemachtem Zimtmüsli. Das hatte ich schon am Tag davor gemacht. Rezept dazu ist auf meine Blog 🤗
Wie startet ihr ins Wochenende?
Habt einen wunderschönen Tag 💫 eure Marie 💋 ⌄
Facebook: The Rawberry
YouTube: The Rawberry ⌄
TARTA DE ZAPALLITOS ULTRA POWER 💥💥💥
5 zapallitos verdes pequeños, si son muy grandes solo 3.
1 zanahoria pequeña.
Sal a gusto.
Condimentos a gusto y semillas a gusto (sésamo o chía queda genial).
Media taza de agua.
Ingrediente estrella: germen de trigo 3/4 de taza (se consigue en cualquier dietética, es ULTRA barato y encima le da EL TOQUE, para mí es un esencial para cualquier preparación salada que tenga que tener consistencia).
Hervir los zapallitos y cortar en trozos a gusto y saltear las demás verduras, cuando estén cocidas agregar el agua y el germen de trigo, mezclar bien, sacar del fuego y mezclar con los zapallitos, agregar la sal, condimentos y semillas. ✨Masa:
2 tazas de harina de trigo común o integral(yo use integral y harina de arroz).
1/2 taza de agua.
3 cucharadas de aceite (yo use oliva 💖).
Sal a gusto.
Preparacion: Unir todos los ingredientes, amasar hasta que esté todo integrado y colocar en una fuente para horno (que esté aceitada para que no se pegue). ✨ Cobertura súper express sabor queso:
1 taza de agua.
3 cucharadas de maicena.
2 cucharadas de levadura de cerveza sabor queso.
1/2 cucharada de ajo y cebolla en polvo.
1 cucharadita de sal.
Poner todo en una olla a fuego bajo hasta que espese (sin dejar de revolver). ARMADO: cocinar la masa 10 minutos a fuego medio, luego agregar el relleno y cocinar 15 minutos más, luego volcarle la cobertura de queso y listo !!! Esta TRE MEN DA 🎉🎉🎉🎉.
Today for #WellnessWednesday let’s talk about micronutrients 🍏🍐🍊🍋🍈🍓🍇🍉🍌🍒🍑🥭🍍🥦🥑🍆🍅🥝🥬🥒🌽🥕🍠
Unfortunately I’m the fitness world, too much emphasis revolves around “macros”. Everyone is trying to hit their macros without generally considering the micronutrients that fuel our bodily functions! We focus too much on “getting enough protein” and “watching out carbs” without thinking about essential vitamins like vitamin A, vitamin K and vitamin C (to name a few).
While meat does contain micronutrients like iron, zinc and magnesium, ALL of these can be found in plant sources! Legumes can be great sources of iron as well while still packing a protein punch and adding much-needed fiber into our diets (great for our gut microbiome) that meat is lacking.
Eating the full spectrum of colors from fruits and veggies is the best way to get a varied number of vitamins and minerals. Don’t get stuck in a rut eating the same old thing day after day!
Some tips to get more micronutrients into your meals:
-add a handful of spinach or other leafy greens into your lunch
-throw some beans or chickpeas in with your dinner
-add some hemp seeds, flaxseed or chia seeds in your morning oatmeal
-add avocado on your sandwich
What do you do to boost your micronutrient intake??
Photo credit: @veganfitnesscom
🚫why should you NOT workout at home?🚫 pet interference of course! Little Freddie would not leave me alone today 😹
I decided to do a 30 min Insanity video today as I was too busy with work to make it to the gym. Good for Fred, not so good for me! 🙄😂 What are your go-to home workouts?? 🌿 #veganfitness#veganfitfam
🌱Vegan Dinner Of Dreams🌱
🍞It's always a good night when I go to @emkirchberger 's house and get served endless food. This plate was great and these @gardein chickn tenders are seriously the best faux chicken product ever. Let's check out the details👇🏼
🥜The pasta was boiled with the broccoli, and the chicken tenders were baked in the oven for about 15 minutes at 430 degrees Fahrenheit. Added a little Sriracha on top the spaghetti for more flavor.
💪🏼Protein and Calories:
Chickn tenders - 18g
Pasta - 6g
Broccoli - 4g
Tomatoes - 1g
Calories: about 600
🌱FOLLOW @eightfold_fitness for more high protein vegan meal ideas!
🎥YouTube: Cole Hastings
🔵Facebook: Cole Hastings
Bread: Myths vs. Truth
In today’s modern world, #bread has become the new villain🍞 „I try to not eat bread, because it is full of carbs / it will make me fat / it contains gluten“ is one of the most common statements I hear from my clients. So today’s post is all about bread🍞🥖 .
Myth 1: Eating bread will make you gain weight🍞
1 slice (30g) of bread has about 80 calories. Of course bread is more calorie-dense than other unrefined carbs like potatoes (30g=23 calories), but the calorie-volume-ratio is still okay. That means you can include bread into your daily diet, even if you want to lose weight. Just aim for a bread made out of #wholegrain so that you’ll have more fiber and no added sugar.
Myth 2: Bread is low in nutrients🥖
Highly refined, white bread is relatively low in calories. Whereas bread made out of whole grains still contains nutrients and #fiber . If you bake bread at home, that’s even better!
Myth 3: Bread is bad because it contains gluten
As long as you’re not gluten-intolerant or sensitive to #gluten , there’s no reason for you to avoid it. However, there are also naturally #glutenfree breads available like buckwheat bread.
To put it in a nutshell: In moderation, bread can be enjoyed as part of a healthy diet🤗💓
Questions: Do you like to eat bread?😋🍞
🇩🇪 Die 3 häufigsten Mythen über Brot
Mythos 1: Brot mach dick. Es kommt immer auf die Kalorienbilanz an, kein Nahrungsmittel macht automatisch dick. Eine Scheibe Brot hat ca. 80 Kalorien und ist damit total im Rahmen, auch wenn man abnehmen will. Allerdings sollte man zu Brot aus vollem Korn greifen, da hier noch Ballaststoffe und mehr Mikronährstoffe enthalten sind.
Mythos 2: Brot hat wenig Nährstoffe. Hierbei kommt es auf die Sorte des Brotes an: Brot aus Buchweizen oder Sprossen hat beispielsweise sehr viele Nährstoffe, während raffiniertes Weißbrot so gut wie keine enthält.
Mythos 3: Brot ist schlecht, da es Gluten enthält. Solange du keine Glutenintoleraz oder -Sensitivität hast, gibt es keinen Grund für dich, Gluten zu vermeiden. Trotzdem gibt es auch Brote, die glutenfrei sind, wie bspw. Brot aus Buchweizen.
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Stop Into ANY XNSUPPS on Black Friday for Our First Multi Store Event, and Save Big!
⚫️ XNSUPPS BLACK FRIDAY SUPER SALE ⚫️
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Salted caramel vegan shakes 👅
The secret to these thick thick shakes are frozen bananas 🍌 they’re a game changer when it comes to texture.
Blend frozen bananas with dates, a spoonful of tahini, a couple pinches of salt and a splash of soy milk. The trick is to freeze your bananas when they’re super ripe and spotty, as this is when they’re the most sweet!
Topped with cinnamon, black sesame seeds and quinoa puffs and can also be served with granola! ✨
Are you a salted caramel fan??? Let me know in the comments below 👇🏼
Man, I haven't had pancakes in months! These were perfect for my pre-workout meal this morning. After the gym, my sister, brother, dad and I went out for a quick lunch at a banh mi place near my siblings' high school. I was excited to eat, but it seems that they changed their recipe... I was disappointed. The bread tasted like it was from an airplane meal, there was way too much sauce, the tofu was bland and there wasn't enough veggies. Oh well. 🙁 Now, I'm in the library (clearly not) working on an assignment and later, in about an hour or two, my sister and I are going to see Bohemian Rhapsody! I'm so excited. Have you seen it yet? Ok, now back to work 😂 #pancakes#breakfast