It’s a disservice to yourself to only do cardio for your legs.
I’ve heard it too many times before. The old, “my cardio is my leg workout” excuse for not actually doing lower body resistance training. Yes you do get a minor workout from cardio, and you might even get sore but it’s not the same, and here is why...
Muscle fiber type usage is different. What does that mean? The muscles that help you do cardio don’t get very much stronger. So if leg strength is your goal, you’re missing the boat.
Cardio is a very catabolic form of activity. So while you may burn plenty of calories, some of them come from your extra-valuable muscle. A decrease in muscle mass leads to a decrease in your metabolism. Lifting weights is anabolic in nature which helps you build new muscle tissue AND increases your metabolic rate.
Doing lower body resistance training will actually help you improve your run times, decrease you’re likelihood of injury, and keep you more mobile. I’m not here to say don’t do cardio. Just don’t do it in leu of an actual leg workout.
Link in my bio👉@andreissuave
Learn how to put on lean muscle while eating the foods you want. Go to Flexible Dieting Blueprint .
Drinking coffee can help boost your performance in many ways. You have more energy, are in a better mood, and it pushes back your fast. .
Note- Here's the one thing about coffee that isn't good. Drinking caffeine too late in the day can interfere with your sleep. I used to have coffee in the afternoon if I had a poor night's sleep the night before. .
It allowed me to get through the rest of the day. I even saw a boost in my workout performance🔥. .
Moreover, with all that caffeine in your system it is harder for you to relax. You become anxious, jittery, and just can't stay still. .
I recommend only using caffeine strategically during your fast to help you delay the time until your first meal. I drink 2-4 cups of coffee during this period☕. .
After 2pm stop drinking coffee and switch to water or other zero calorie drinks. Staying up late at night because you can't fall asleep isn't fun at all. .
Unfortunately your performance in the gym can suffer if you are not getting enough rest at night. .
I used coffee to try to migitate the effects of poor sleep. Eventually it caught up to me. .
If you're tired later on in the day go for a short walk. You will feel a lot better without risk of losing your muscle gains😁.
Everyone should try climbing. Which is why we enjoy working with outreach programs for events such as the @uso.el.paso Wounded Warriors for their day at The Tanks a few weeks back. .
Teaching the basics in rope safety and climbing techniques to others was impactful for both the Warriors climbing the rock and the Sessions Belayers on the ground as everyone got their minds, bodies and spirits a little stronger out there. .
Come visit our booth this Saturday, October 20th at the @huecotanksstatepark Interpretative fair! We will have more top ropes set up so you and your friends or family can try something you've always wanted to do! .
Book a guided climbing or hiking tour for your adventure squad by visiting our user friendly website at your convenience.🏜 🏕🌅🧗♀️🤙
*Website Link in bio* ♼*
If there’s one thing you learn from me about working out it’s that my main goal for you is to get strong. It’s why I chose performance goals as one of your #90daysto2019 challenge!
I want you to get stronger because I want you to shift your focus from the weight on the scale to the weight on your barbell. I want you to see that weight go up! I want you to see & feel the benefits that come with confidently using the squat rack & easily squatting 135lbs.
I probably sound crazy, but I really want to be able to teach every one of you how to squat and deadlift correctly so we can all be super strong together 😂
Who’s up for a visit the Bay Area so you can train with me? 🤪
The Invisible Exercise team including our founder, human bio-mechanics expert and mother extraordinaire Dell Maree have been working hard over the last few months! We’ve just released a more accessible, understandable and user friendly layout of the TIE program! We are so excited for you to check it out.
We often get questions like - what is TIE? Is it a weight loss program? Another health industry quick fix, or fitness trend? Well, it’s absolutely none of those. It’s completely new to the market. Hit the link in our bio to read more for yourself! ⬆️⬆️⬆️
Stoked for the next 6 weeks! Did my pre-challenge testing today, took my measurements and I’m ready to kick some butt! -
It’s not too late to be a part of this holistic health challenge!! ———————————————-
Consistency = progress ———————————————
Who’s ready to jump on board and change their life?! 💫
ABS ABS AAABSS‼️ Make sure you double tap ladies ❤️ and gimme a save for later okeeey?!!!
I got tried of the same old same old ab exercises so I thought I’d try something else.. and jaaoozzaa I LIKED this one!! 🔥 Y’all give it a try and lemme know what you think!! YEY!
METHOD: 3-4 rounds of following:
1️⃣ Knee crunches 30s work
2️⃣ Sit-ups into Russian twists 1min total work
3️⃣ Half v-up crunches into Russian twists 30s work
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🎶Song: Bed - Nicki Minaj feat. Ariana Grande
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The most I’ve ever pulled sumo is 245 and that was back in January! Last night I got it for 2!
To be able to do something that you couldn’t do before...to physically& mentally feel yourself getting stronger;
well that’s just pretty cool. 🖤
Pretty dope staying in a hotel right on the river this weekend. Nice mental escape to calm the nerves before the meet. It was a wicked cool scenic area so I took my camera around and got a ton of footage to show you guys. Editing the whole trip together for a sick vlog I’m dropping soon!! 👽
We had awesome energy at Girls On The Run 🏃♀️ today! Many girls surpassing their lap goals and feeling proud of themselves which I believe is more important than others being proud of you. It’s internal drive and motivation that gets us through challenges and things that feel hard. Way to go GOTR! Sooo many Energy Awards deserved today!!! ..
Clip of the 605 deadlift I missed the other night. I was amped for this one and pretty disappointed I didn’t get it. Going in...I didn’t think I would have a shot after doing 585 right before. Got up to my knees but just couldn’t lock it out! It’s one thing when you know you can’t do something and are being honest with yourself. But having that bar slip away when I almost had it might be a worse feeling than not having had a chance with it at all. It’s like a big tease!
You gotta take your losses with your wins. Most of the time things just won’t happen on the time frame that you want. I am experiencing that on a daily basis. There’s no point in beating yourself up and I often times have to remind myself of that. Do reflect on it though, look at the things you did, the decisions you made, see the things you could have done to better prepare and have things go in your favour. And take the positives that you can and understand you will get there and you will hit your targets when the time is appropriate as long as you don’t quit.
Doubling down on mobility and core work to make sure everything is firing properly. I will have to be honest with myself and admit that I let that get away from me during my break from squats and deadlift work the past couple weeks. Now that I know I’m almost there, I’m super motivated and I promise I’m going to crush this next time around 👑
📷 shooter: @chelsealynnmiller
10.15.18 #challengeoftheday ...
For being blessed with so much of it, by rump is actually much weaker then people realize due to my anterior tilted hips.
If you have the same issue, or happen to be sitting at a desk at work, find yourself sitting due to traveling a lot like I do. These exercises are great way to help re-activate your glutes. The stronger your cleats the stronger your lives will be, but more importantly the less overall pain and discomfort he will be.
Reverse lunge, 4x10 each
Wide my climbers, 4x10 each
Front rack step ups, 4x10 each
Single leg deadlift, 4x10each
*really focus on keeping your weight evenly distributed in your feet, squeezing your glutes to push through the movement.
Lateral lunges, 6x6each
Squats at 70% oh max, 6x4
**complete the following after each round of burpees:
30m DB farmers carry (53/35)
20 box jump
Hope you enjoy!!
It’s finally starting to feel like fall...so in honor of my personal favorite season...it’s time for some HEALTHY holiday inspired treats! .
And remember, you don’t have to give up enjoying things you love because they don’t “fit” into your diet or healthy lifestyle!! As I always say, just find an alternative that works for you!! .
. 🎃 Pumpkin Spice Protein Truffles (Paleo + Vegan) 🎃 .
1 scoop vanilla plant based protein powder of choice (my favorites are @genuinehealth Or @sunwarriortribe )
1 tbsp coconut flower
1/2 tbsp maple syrup (could sub for stevia to make lower carb)
2 tbsp 100% pumpkin purée
Sprinkle of cinnamon or pumpkin pie spice .
Mix together with your hand and continue to add pumpkin purée 1/2 tbsp at a time after the initial 2 tbsp (around 4 tbsp total), until you have a sugar cookie textured dough. Should be moist, smooth, but not sticking to your hands. .
Roll into 1/2 inch balls, and roll in pumpkin pie spice mixed with a little bit of coconut sugar! .
Makes about 5 balls, and you can store in the fridge if you manage to not eat them all in one sitting! .
Simple recipe, easy and quick to make, & remind you that you can still enjoy what you love without having to give up your healthy lifestyle!!