What is the difference between front and back squats?🏋🏻♂️
When you change the load from the back to the front. The percentage of the load shifts to the front of the body- to the quads away from the glutes.
Front squats are also great for your core, because the location of the weight and takes stress off your lower back.
Replace back squats with front squats in your next session and let us know how you go.
I have an amazing girlfriend.
Look what she did for our first month anniversary. Made me a really sweet card, a very lovely poster with my name on it and a spiel on what each letter means to her and a very fancy watch.
Oh my gosh I'm a very lucky boy 😍
I've been told I got next month and it has to be cotton related at this stage im thinking a comic tshirt 😂 hehe
TOP HIGH SUGAR FRUITS!
🍇Plums: Although One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk, it also contains 7 g of sugar.
🍍Pineapples: Helps build strong bones, connective tissues, and has anti–inflammatory properties. However, 1 cup of pineapple has 16g of sugar.
🥭Mangoes: Are good for lowering cholesterol and giving a glow to your skin. However, a whole mango has 31g of sugar.
🥝Kiwis: Aids in digestion and keeping blood pressure steady. However, a whole kiwi has 8 g of sugar.
🍌Bananas: High in potassium, this fruit curbs cramps. It is also high in sugar, a medium banana has 15g of sugar.
🍇Grapes: Grapes are high in vitamin C and K, and their seeds have many antioxidants. However, 1 cup of grapes contains 15g of sugar.
* Cherries: Cherries are known to prevent gout and have anti-inflammatory properties. However, a cup of cherries contains 15g of sugar.
🍅Figs: Are an excellent source of fiber and contain the highest amount of calcium of any fruit. However, a single fig contains 10.4g of sugar.
🍓Pomegranates: Are great for the heart. Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They are also full of sugar with one medium pomegranate containing 25.5g of sugar.
🍆All Dried Fruits: The natural sugars in the fruits will be concentrated when the fruit is dried. This is because most of the weight and volume in fruit is normally made up of water. Drying out will reduce the water which will increase the amount of sugar per hundred grams. Raisins are a prime example. A cup full of raisins contains much more sugar than a cup full of grapes.
• A twist on the class Spaghetti Bolognese 😍🍝 •
Playing around with different dishes to create healthy but full of flavour food and got this beauty the other night 😍
Spaghetti Bolognese with Fennel and Buckwheat and Sweet Potato noodles. So quick and easy to make as well 👌🏻 Coming in with the following macros:
Drop me a message or comment below if you’d like the recipe ❤️
🎉 IT’S GIVEAWAY TIME! 🎉. .
To celebrate @theproteinworks 6th birthday they’ve given me an amazing little bundle to gift to one of you lovely lot! Swipe to see that prize, which includes alllll of the goods: .
🎁 Whey Protein 360 (600g)( Birthday Cake Flavour)
🎁 Black n Gold Shaker
🎁 2.2L Juggernaut
🎁 Red-Cell (90 Capsules)
🎁 Loaded Nuts (Salted Caramel)
🎁 Raze-Pump (250g). .
All you have to do to win this is: .
1️⃣ Follow both me and @theproteinworks
2️⃣ Tag 2 friends in the comments. .
Winner to be announced on my Instagram story on Monday 17th December. Multiple entries allowed. UK residents only. Good luck! 🍀
A muscle MOST men in the gym forget to train 🍑 .
#REALTALK nobody likes a pancake ass! We give women a lot of shit if they have a flat ass but why don’t men get the same treatment? 🤔
Your glutes are the biggest and strongest muscle in the body they should be trained more often! Strong glutes will help Develop posture, improve athletic performance and make you look better in jeans 👖 😂
Here are my top 3 Glute exercises for men:
1. Barbell Hip Thrusts (shown)
2. Barbell Back Squats (Low Bar)
3. Barbell Deadlifts .
GET OFF YOUR ASS!
Nando’s date last night with one of my lovely friends - if it’s not with hot sauce what is the point? 🤣🌶 🌶 🌶
And yes you can go for a Nando’s and stay within your allocated macros. My order is usually similar to this - hot chicken breast with macho peas and salad!
✅ Lots of veggies
✅ Relatively low in calories (compared to some items on the menu!)
If you plan on going for dinner check out the menu before you go and if need be lower your calories throughout the day to accommodate what you want to eat. 🍔 🥗 🍗 🍰
If you are a big dessert person then skipping breakfast to make room for the extra calories can help you enjoy without going way over your daily total. Flexible dieting is all about making adjustments to suit your lifestyle!
Altro giro, altro #Pancake , altro Allenamento! Il Terzo di questa settimana! Super metabolico a prova di sbocco🤢 l'importante è riuscire a rimanere viva fino alla fine di queste settimane di protocollo☠ 🙌🏻 ~ .
Let’s talk about ‘mindset goals’, since to me whenever someone says it I feel a little fraudulent...
I talk about allowing your feelings. Sometimes I’m scared to let mine in. So I busy them away and pretend I have none.
I talk about knowing your worth. Sometimes I allow bad behaviour from people I care about and excuse it for the sake of ease. To myself and to others.
I talk about being vulnerable. But when I am truly vulnerable, I can block everyone out and recluse in to my introvert high-walled ways. And I do.
I talk about using other tools than food to numb your feelings. Yet sometimes when I feel overwhelmed I eat a little more than my hunger scale needs and I do it mindlessly...
But I’m learning. I’m 32 and I’m still learning. I don’t think I’ll ever truly be ‘there’.
I have the same life dramas as everyone else and I still have to do the scary stuff and accept the sad stuff.
The truth is that ‘there’ is simply accepting that hey, we’re doing ok. You’re doing ok. Just as you are. Trying to be your best self and continue to stand in your truth. With all your vulnerability. I see you with me. And we’re doing just fine.
We can’t handle everything as we think we’re ‘meant to’. We can handle it in our best way. And that has to be enough.
Link in my bio @emiliathompsonphd
‘Tis the season...
Nothing fancy here, just good old hard work @kharrijade 👌🏻
For any enquiries about coaching or online coaching contact me at:
Stay strong 💯
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Many of us are spot on with our diets during the week, but then all hell breaks loose once Friday rolls around. Here are some strategies to help you stay on track with your nutrition! •
You’ll notice that these tips apply just as much to weekdays, and that’s entirely the point. While it’s natural to want to relax and unwind over the weekend, maintaining at least some structure to your day can help keep the positive momentum going with your nutrition. •
One last approach that’s not mentioned in this infographic is to not be so restrictive during the week that you feel ultra deprived by the end. This is in terms of both total calories and also food choices. You don’t want to feel like you’re suffering so much that you end up binging through Friday, Saturday, and Sunday, thus effectively undoing all the progress you’ve worked so hard far. I oftentimes find myself increasing weekday calories for my nutrition clients and macro consults customers, and this helps them not feel the urge to eat so much over the weekend as it helps to take the edge off. Remember that lower dieting calories is not always better; find ways to keep the feelings of deprivation to a minimum so you don’t rebound. -
DM me or comment if you or someone you know need more help in weekend binges 😋
Dolce... buona e golosa colazione a tutti!! 😊☕🥞
Anche voi colazione fit?!? 👍✔️
Qui sotto trovate la ricetta per la colazione perfetta...
soffice, golosa, sana ed anche cioccolatosa !! 👍😋😋
Posted by @marlisae
Buongiorno a tutti! Pronti per iniziare un'altra giornata? Io mi gusto la mia dolce e soffice colazione poi mi immergo nella routine bimbi scuola ufficio 😊😊😊🌟
~FLUFFY PANCAKE 🥞 FIT, CON CREMA AL CACAO E FRUTTI ROSSI~ ... deliziosi e soffici pancake da gustare con una golosa crema al cioccolato. Scoprite come li ho fatti e ditemi se la mia ricetta vi è piaciuta 😋
Il mio goloso mangiare sano 😊😊😊
INGREDIENTI PER 5/6 pancake ⬇️ :
✔️60g. Farina di avena ✔️ 5g. Farina di riso ✔️Q.b. dolcificante e cannella ✔️160ml albume ✔️2 cucchiaini yogurt magro, circa 25g
✔️80g. Latticino fresco exquisa fitline ✔️Q.b. Sauce Zero Allnutrition al cioccolato che ho usato anche per il topping (lo trovate da @naturalfitnesspesaro)
TOPPING ✔️ 10g. Mirtilli ✔️ 30g. Lamponi ✔️15g. Ribes ✔️Una manciata di gocce di cioccolato ✨ ✨ ✨
Frullare il tutto, poi cuocere i pancake su pentola antiaderente per pochi minuti (io uso quella delle tigelle). Preparare la crema unendo latticino e SauceZero. Impiattare guarnire e gustare ☺️ 😋😋😋
Macros per i soli pancake ⚠️ 👉Carbo 47,8g. 👉Grassi 5,1g.👉Prot. 25,0g. per TOT. Kcal 329
Benvenuto nella nostra galleria... da noi trovi sempre un'idea o una ricetta per i tuoi piatti...
e c'è sempre un indicazione o un indirizzo per trovarla ✍️📝
Anche tu potresti essere ospite nella nostra gallery...
Segui anche👉 #bastachesiabuono per tantissimi altri piatti e ricette
Gradito il repost...😊😊
Bonchi/Karamucho - Spicy Chili (Rice crackers)
📖 REVIEW 🌶👀
I can't do spicy but these one of my free snacks when I joined up to @wowbox_jp. These were super spicy rice crackers. My mouth was on fire for aaaagggeeesss afterwards 😂😅
🎯 Wow Box
Got tagged in this and couldn’t help but repost it! How bloody EPIC does this look!! DROOOOOL!! 😍😍👅👅💦💦
PB & J overnight protein oats 🥜🍓🤩
An epic breakfast after an epic first week of work @anytime_fitness_northcote 🥳 The team and members there are the BEST and they’re literally like family after just 5 days! So many laughs already 👌🏻💖
These overnight oats are vegan and dairy free if you use plant milk and they can be made GF also 😇 They’re bloody delicious too 😛 Recipe below! .
Happy weekend everyone! Mel xx
RECIPE (serves 2 but easily halved):
100g jumbo oats (use GF
1 sachet (40g) Macro Mike vegan protein - I used strawberry cheesecake flavour @macr0mike
3/4 cup milk of choice @almondbreezeaus
1/2 cup water
2 tsp. chia seeds @thechiaco
Ground cinnamon, to taste
1 tbsp. (20ml) smooth peanut butter @no9_peanutbutter
Optional: 1 - 2 tsp. maca @bioglanau
1 tsp chia seeds, extra
Granulated stevia @natvianaturalsweetener, to taste .
To serve (optional): Extra peanut butter, more fruit, choc sauce, granola .
1. For the “jam/jelly”combine strawberries and 1 tsp. chia seeds in a small bowl and microwave in 30sec intervals or until the fruit has broken down. Sweeten to taste with stevia (or maple syrup) then set aside to thicken and cool. Refrigerate when cooled.
2. For the oats: mix together all oats ingredients then cover and refrigerate overnight.
3. In the morning: adjust spice and sweetness (you may want to add some stevia or maple syrup but I didn’t) and add more water/milk to the oats if necessary.
4. Layer the berry jam in the bottom of two glasses and place oats on top. Add optional toppings and devour! .
4 years ago today I competed in my first men’s physique show. (Left pic)
It was one of my toughest and most frustrating preps because of how much I had to lose.
I grinded HARD that prep. I originally wanted to do the SF show but I wasn’t ready in time and I sat in the stands and watched my friends compete, some of which I convinced to compete for the first time.
I wasn’t bear conditioned enough so I kept pushing the show further and further back until there was only one show left, and because I was moving to Hawaii the following month I said I was doing it no matter what.
End of that story, I got 16th. Which means tied for last place lol. -
I was a little discouraged but I knew I had more in me. I decided that I’d go ahead and keep trying to prove to myself I was better than that.
The right pic was this morning, so these two pics are exactly 4 years apart.
I’m going on my 10th show now and have made a ton of progress physically and mentally. I’m trying to qualify for the Olympia which still sort of seems like an absurd dream, but I’m determined to prove I belong up there.
Moral of this post is that just because you got last or whatever once, doesn’t mean that’s all you’ll ever get.
Don’t be the person that just blames it on genetics. Look at yourself, be honest with yourself about how you look, pick areas of your physique to bring up, and get better at doing every single thing required during contest prep.
From your diet, to training, recovery, effort, conditioning, etc. there’s always somewhere that you can improve to bring yourself to that next level.
After you start doing that consistently you’ll see yourself move out of that poor placing.
Today I felt like training everything but heavy so I did 😝
1️⃣X5 24kg kettlebell overhead lunge (e/s)
2️⃣X5 Pull up
3️⃣X5 Chin up
4️⃣X5 24 kg kettle bell snatch (e/s)
5️⃣X5 100kg squat
6️⃣X5 120kg deadlift
7️⃣X5 25kg Renegade row
I did 4 rounds of everything and feel like I might not be able to move tomorrow 😂💪🏻
Om even in de categorie vermakelijke televisie-programma’s te blijven wil ik het even hebben over “Een dubbeltje op zijn kant”. Voor degenen die het niet kennen; in dit programma zit elke aflevering een ander stel op hun veel te dure onafbetaalde bank van de Wehkamp sigaretten te kettingroken, terwijl ze kijken naar hun 80 inch 4K televisie met financieringsplan van de Media Markt. Ondertussen kijken ze even op hun iPhonex of ze toevallig een prijs hebben gewonnen op hun staatslot terwijl John Williams ze ondervraagt over het ontstaan van hun torenhoge schulden. “Ik heb echt geen idee hoe we ineens €20.000,- schuld hebben hoor John!” Waarop je hem, en de rest van Nederland (waaronder ikzelf) gewoon hoort denken; “HOE DAN?!”. Enfin; het leven is geen ponykamp. Heb jij dus even liquiditeitsproblemen? Pleur deze niet financieel belastende bak met rijst dan eens in je mik. Doei he!🙋🏻♀️ Hoe maak je dit? 👇🏻
Pak de gekookte rijst die je over hebt van gisteren uit de koelkast. (Of kook nieuwe, maar oude rijst werkt beter🙆🏻♀️) Snij een gerookte kipfilet in brokken. (I know; knetter duur denk je. Maar die van mij was een dubbele kortingklapper met zowel bonus als 35% “zonde om weg te pleuren” korting) Klap je rijst in een koekenpan samen met de kip en wat bevroren erwtjes en begin dit te bakken. (Zout, peper en knoflook is geen overbodige luxe) Maak een kuiltje in het midden van de pan en pleur hier een geklutst ei in. Meteen beginnen met roeren want die pleurisbende begint meteen aan te koeken. Als het ei gaar is mik je de hele bende in een trog en kan je beginnen met je feestmaal! •
Guuuuten Morgen, meine Lieben und einen tollen Start in den #Donnerstag euch allen 🤗 es ist immer noch sooo dunkel und mir fällt's so schwer im Moment aufzustehen 🙈 Kommt ihr momentan auch so schlecht ausm Bett oder gehts bei euch einigermaßen? 😄 naaaja... kann gar nicht glauben, dass am #Wochenende schon die #ILPTParty sein wird 😱 Wer kommt denn so von euch? Wir haben leider am gleichen Tag #Weihnachtsfeier :-/ muss mal schauen, aber ich werd dafür auf jeden Fall am Nachmittag kommen :) Ist da denn jemand von euch da? 💗
Habt erstmal einen schönen Tag & macht's gut :)
Riflessioni, scelte, costanza, volontà, liberazione, riscatto, lacrime, risate;
Minuti, sfogo, passione, aggressività, sforzo, dedizione, stile di vita, respiro di libertà, gioie e dolori.
Parole che associo a qualsiasi sport, non solo alle mie sensazioni quando entro in sala pesi. Forse la parola più idonea che mi rappresenti è “COMPETITIVITÀ” ma con un dogma: l’unico parametro di confronto sono io. Non pretendo -e non voglio- competere con altre persone perché lo sport ha saputo tirare fuori la mia vera indole che da qualche tempo era subordinata ad altri pensieri, l’ambizione che mi ha sempre contraddistinta. Ad ogni ripetizione, quando è possibile, mi guardo allo specchio e mi incito silenziosamente; quando sporco un esercizio a causa della fretta o per altre ragioni spesso non me lo “perdono”: se non ho la possibilità di rifarlo quel giorno, lo aggiungo alla split successiva. Non si tratta di dovere ma di SANA competizione contro me stessa, perché ho imparato a respirare anche quando il fiato non c’era alla fine di ogni serie, ho imparato a sorridere quando allo specchio mi vedevo male e ho imparato ad attendere, perché i veri risultati arrivano solo se si investe sulla pazienza.
Now that I have more free time since exams are over, I want to get really good at editing videos and showing all around how I’m going about my training and nutrition, may or may not have slightly injured myself during the filming of this...
Ever since I started at the gym, my goal has always been to hit that 20kg DB shoulder press... And FINALLY with some hard work and push, I got there!!! 😈...
This was filmed a couple of weeks ago, and since then I’ve managed to get up to 22kg!! (For 2 reps) .
Seeing progress like this is SO addictive! And helps so much when you surround yourself with likeminded people who want to see you succeed! 😁💪🏾
Thanks to @11_addicted2lifting_11 for always pushing me and @matthollis15 for getting on the 🎥 hahaha 😝🙌🏾
Fuelled by @prosupps @prosupps_uk
Wearing @ryderwear (Code ‘LAURAGULLY10’ for 10% off 😁)
DRC CUP RECAP 🔥⚡🥇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tot de laatste dag getwijfeld of ik mee zou doen i.v.m blessure ribben die veel energie koste door 24/7 pijn in het ribben gebied en zorgde voor adem benauwdheid/druk op borst. Deadlift en deels bench en bijoefeningen waren history (net als het dragen van een bh ;) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nu weet iedereen inclusief Sinterklaas dat ik het begrip -eigenwijs- had kunnen uitvinden, dus een dag voor de wedstrijd besloten om mee te doen, ''rustig aan'' niet laten verleiden tot ''gekke dingen''. 'We zien het wel/geen verwachtingen behalve leuke dag/ervaring opdoen'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚠️ Turned out to be a freakin awesome day! ⚠️
Goede wedstrijd kunnen draaien op pijnstillers en adrenaline. Had voor mijn gevoel wel meer kunnen tillen, maar met oog op kans veregeren blessure en het aankomende EK in maart is het prima zo. PR's op alle onderdelen, prachtige gouden medaille en in de 400 wilks club. 🚀
Niets van dit was mogelijk geweest zonder mijn geweldige kids 💕, familie en vrienden en coach en 💙 Super bedankt allemaal!
Thanks voor de DRC organisatie, alle vrijwilligers, supporters, lifters en special thanks -> beste spotters van Nederland e.o. Zonder ál deze mensen was er helemaal niets van dit mogelijk geweest. Bedankt! 🙏🏻🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #powerlifting#squats#squat#girlswholift#liftheavy#bench#benchpress#girlswhopowerlift#deadlift#girlswholift#powerlifter#fitchick#motivation#gwpl#liftheavy#womenwholift#gains#glutes#fitgirl#training#fitness#booty#fitfamnl#powerliftmotivation#fitdutchies#competition#powerliftingmotivation#sapcup#bodybuilding#girlswhosquat#iifym #💜