*BLOOD FLOW RESTRICTION *
Lately Kyle has had me do BFR work, specifically on my arms to help my elbow stay healthy and also to improve/increase general strength/hypertrophy.
“BFR has huge implications for rehab. Injuried individuals often cannot load a muscle or joint with maximal loads need to builid strength and hypertrophy. BFR solves this problem and because of those great growth hormone responses, we’ve seen rapid changes in many injuries such as tennis elbow, patellar tendonitis, and muscle strains.” - Hit link in bio to read article from the Barbell Physio.
BFR - apply BFR cuff or PL knee wrap on upper arm (above bicep) @ 6/10 percieved tension
A. Bent-eblow + wrist flexion performing unloaded radial & ulnar deviation @2020 tempo- 30,15,15,15; rest 30sec b/t movement
cheers to sunny days and tropical smoothies 🌴☀️ came home from school and put myself through the paces with a solid leg day 💦 then took a little walk outside to soak up some sunshine before i hit the books 📚 post-workout replenishing smoothie- perfect for hot weather days👉🏽 baby spinach, 1/2 frozen banana, frozen pineapple, 1/2 yellow dragon fruit, hemp hearts, chia seeds, coconut milk 🌴✌🏽 topped with a local start fruit #happytuesday#tropicalsmoothie#dontworrybeactive
Whether it’s morning, noon or night, chocolate, vanilla, or cafe latte, I look forward to this cup of goodness EVERY SINGLE DAY! Seriously, it’s like a bad craving, except that instead of adding to the my hips and enlarging my butt, it helps to curve my cravings and flatten my stomach.
But Keith asked me an important question this weekend as he started to figure out the power of the shake. He wanted to know, “What does this shake replace? I mean, if I’m going to drink it, what would it be in place of so I’m not just adding more calories to my day?” I thought that was a good point. So I helped him figure out this weekend how it would fit into his day. On Saturday he had it for an afternoon snack. When he started to get hungry and went to the pantry for something unhealthy, I fixed him a shake instead. It helped to stop his hunger and kept him full throughout dinner. He didn’t overeat at dinner and it prevented him from getting seconds.
Sunday, he had the shake for lunch paired with an apple. It helped get him through the afternoon without snacking and he again didn’t overeat at dinner.
I use the shake for breakfast. He wonders about doing this because he doesn’t eat breakfast. The funny thing I tried to tell him though is that if he did eat breakfast, he would actually start to lose more weight. Why? Because his metabolism needs that jump start in the morning to wake up and get to work as well! To be honest, in losing my weight, I have actually had to eat more! It might seem backwards, but it’s working!
Are you interested in the power of the shake? Want to see how it can help you in ways you never imagined? I am always here to help with that - questions, comments, samples. Just let me know! I will warn you though, you might just become addicted!
Post 6.28 miles run snack! Avocado smoked salmon toast with soft poached egg topped with furikake and sriracha!
Full of nutritional value your body needs:
1) Avocado contains monounsaturated fats (oleic acid), healthy fats, high in vitamin E that can lower cholesterol and good for you. Also contains vitamin B, K, C, fiber, postassium, folate.
2) Salmon has essential fats, omega 3, that your body can't make and is good for you. Also high in protein and vit D.
3) Eggs are complete protein meaning they contain all the necessary amino acids. 1 large egg has over 6g protein. Also rich in nutrients and low in fat.
Don’t know what to have for lunch today? 🙇🏼♀️ Got produce that is about to go bad? 🥦🍠 Want something easy but delicious? 😍 Then make this lunch bowl!! The recipe is now up on the blog (link in my bio). This bowl is great for when you need to use up whatever is in your fridge. I always like to start with a base of rice (or quinoa) and some leafy greens. I then add some veggies and some protein and my meal is good to go! #sayyestofood#easy#fuelup#produce#lunchbowl#givemefood#lunch
Nothing is more satisfying than cracking open a fresh jar of peanut butter & pouring it all over this 🌟PROTEIN PANCAKE 🌟
You guys I can’t believe I go back to school in 5 days. I’m already going through withdrawals from having my vitamix, kitchen, and gourmet foods all at my finger tips. Good news is you can make this pancake with four simple ingredients & it’s a quick college recipe! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
•1/2 mashed banana •1 egg •3 T oats •1/2 scoop vanilla protein powder ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix in a bowl and cook on a skillet for a few minutes on each side, until golden brown. Meanwhile, caramelize some bananas in the same pan with some coconut oil or ghee. Which would you make this for: pre-workout fuel, post workout protein, breakfast vibes, or a yummy snack plate??
Happy Tuesday! My workout 💪🏼 this morning was fueled by only the best Keto Coffee ☕️ .
‼️Calling all Coffee Lovers ☕️☕️
I'm looking for 5️⃣ product models to use our top-selling FAT BURNING Keto Coffee ☕️ for 90 days and share your results and thoughts‼️😊
If interested, drop your favorite emoji below!👇🏼👇🏼👇🏼
If not, please tag a friend!😘💕
"Everything starts with a dream."⠀
So crazy to think that's where everything began with me — writing for a living, teaching people English, starting up my own business, publishing a book, moving across the country — all dreams. 💗⠀
This morning I'm fueled up on even more dreams and @drinkvitacup coffee! 🙌☕ This brand packs vitamins into their coffee pods for an extra health + energy boost that's so yummy, you can't taste the difference.⠀
Today's cup has a blend of B1, B5, B6, B9, B12, and D3 + antioxidants! So not only am I getting the pick-me-up I need on crazy days like today, but I'm getting all the vitamins, too. 😄 Try yours today! Click the link in my bio and use this code TRYVC25 for 25% off!⠀
Start your morning off right with my blackberry blueberry banana smoothie 💕 ✖️1 banana ✖️ 1 handful of blueberries ✖️1 handful of blackberries ✖️coconut water ✖️1 tsp of ground bee pollen ✖️1 tsp of maca root powder
✖️1tbsp of cranberry tonic ( apple cider vinegar, lemon and pure cranberry juice)
✖️1tsp of coconut oil
This smoothie not only taste amazing, it has tons of benefits too! Here are just a few;
Aids with weight loss and digestion ✨ boost energy, stamina and libido✨ helps fight cancer✨ fights anxiety and depression ✨ boost immune system✨ helps clear skin✨helps clear 7 and 3 chakra, balances hormones and so much more 😘
Happy Tuesday! 🌞 Swing by today for some good eats🍴👇
Lunch Location: Alphanumeric Systems Inc.
Address: 3801 Wake Forest Rd, Raleigh, NC 27609
Dinner Location: @bigbossbrewing Run Club
Address: 1249 Wicker Dr, Raleigh, NC 27604
...Dalam kamar atasnya ada tingkap-tingkap yang terbuka ke arah Yerusalem; tiga kali sehari ia berlutut, berdoa serta memuji Allahnya, seperti yang biasa dilakukannya.” (Daniel 6:11) .
Gamau kan jadi anak muda yang biasa aja dan gampangan? Pasti kita maunya jadi anak muda yang luar biasa! .
Untuk melangkah maju menjadi anak muda yang luar biasa butuh EXTRA POWER guys, yaitu kita harus mengisi kehidupan kita dengan hal-hal yang positif dan benar sesuai firman Tuhan, seperti apa yang telah Daniel lakukan.
Who has lots of zucchini to use up? This recipe for healthy baked (instead of fried) zucchini fritters has a magic ingredient to keep them crunchy without frying them in oil... I am putting these into the rotation in my meal prep Sunday for sure.
Here is my recipe which I have adapted from "Mel's Kitchen Cafe". If you try these please let me know how you like them... Little healthy swaps can make a huge difference guys:) INGREDIENTS:
1 1/2 cups packed shredded zucchini (no need to peel the zucchini)
1 large egg, lightly beaten
1/4 – 1/2 cup shredded sharp cheddar cheese
1/3 cup whole wheat panko bread crumbs
1/4 teaspoon Sunset Gourmet Oh So Garlic (or garlic powder)
1/4 teaspoon sea salt
1/8 teaspoon pepper
1 tsp Sunset Gourmet Oh So Onion (or onion powder)
DIRECTIONS: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and lightly coat with cooking spray or lightly grease an unlined baking sheet.
Drain excess water off of you grated zuchinni... no one likes a soggy fritter right??? Place the zucchini and remaining ingredients in a medium bowl and mix until combined.
Drop the mixture by tablespoonfuls on the prepared baking sheet and lightly press the mounds with your hands to flatten slightly.
Bake for 16-20 minutes until the edges are golden.
I kept these in an air tight container in the fridge. They reheated beautifully in the frying pan with a small shot of non-stick spray.