Hartog gained 3lbs of MUSCLE!💪🏼🇺🇸 These are the type of results you get when you follow the blueprint that we provide for you @ecabildo_wca & @tello_nutrition77 guiding our athletes in the right direction for success day in and day out 🙏🏼We are a “Results driven company”💯 💪🏼🇺🇸 Stop in for your
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Habeeb gained 5lbs of MUSCLE!💪🏼🇺🇸 These are the type of results you get when you follow the blueprint that we provide for you @ecabildo_wca & @tello_nutrition77 guiding our athletes in the right direction for success day in and day out 🙏🏼We are a “Results driven company”💯 💪🏼🇺🇸 Stop in for your
FREE MEAL PLANS
FREE NUTRITION ADVICE &
FREE SHIRT💥 #performance#sportsnutrition#1#resultsdrivencompany
How would you like to send your carbs to your muscles instead of your belly? That’s exactly what professional bodybuilders are able to accomplish when they take insulin. The good news is, you don’t need to go to those extreme measures... ...you can accomplish it naturally with Glycoshield.
It mimics insulin to help make your body more anabolic to prevent fat gain and build muscle.
Make your cheat meal your best meal with Glycoshield!
Key Benefits of Glycoshield:
Helps drive carbohydrates to your muscles for fuel*
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Helps prevent fat gain from large meals*
Now available at @strongsupplementshop 💪 Link in Bio! 🆙
Skip dessert?... No thanks. To make our #Lean1 Strawberry Birthday Cake Popsies all you need is:⠀
- 1 scoop Lean1 Birthday Cake - 1/2 cup yogurt ⠀
- 6 strawberries ⠀
THAT'S IT! Check out our website for the full recipe instructions 🤤
Late-afternoon, early-evening snacking can be tricky after a long day. Stay prepared with healthy snacks that are going to keep you full...like this berry, protein & probiotic packed @stonyfield Organic Plain Greek yogurt mason jar!! Variety & nutrient density are🔑
*The Connection Between Nutrition&Biomechanics*
OYMN offers @musclesound testing using ultrasound to evaluate muscle glycogen (storage form of carbs in the muscle/main source of energy during moderate/high-intensity exercise).
Sport Biomechanics: science of explaining how+why the body moves in the way that it does, including the interaction between the athlete and their equipment.
Thanks to @musclesound I learned I was using my calves too much on the 🚴🏼♀️when I should be using more of my glutes, quads+hamstrings to generate power. Essentially, my biomechanics were off, which led to an inefficiency w/ energy expenditure from my calves+premature fatigue on the🚴🏼♀️
I scan my quads+calves 2-3x/week to gauge my recovery from training/my carb intake (is it too ⬆️or too⬇️). I noticed for a long time a pattern of⬇️glycogen levels in my calves (suggesting a lack of recovery between recent training loads). This can lead to muscle damage so even while consuming⬆️carbs, it can be difficult to maintain adequate glycogen stores if the muscle is damaged.
I knew my carb intake was✅as I periodize it based upon my training. Fortunately, @chrispavon noticed+said I needed a new bike fit. (No bike fit lasts forever.) I was heavily relying on my calves so there was a shift in load away from my glutes, quads+hamstrings.
Body position on the bike has a major effect on cycling performance+energy cost (like which muscles are using⬆️glycogen). The solution wasn’t necessarily to⬆️ my carb intake-I needed to adjust my biomechanics to determine the optimal combination b/w producing power+the energy cost of it.
Ultimately, muscle glycogen testing gave me actionable information beyond simply “eat more carbs.” The trends suggested I needed to optimize my bike’s configuration. The incorrect biomechanics was mis-informing my nutrition. Glycogen depletion was a major risk because my body was relying so much on the wrong muscles-leading to inefficiency+unnecessary fatigue.
✅ Evaluation from the best @drlorenzogonzalez ✅ Bike fit from @chrispavon at @mackcycleandfitness ✅ Monitor w/ @musclesound
For actionable info for your performance prep➡️
Chronic stress+lack of rest=Catabolism
A simple idea highlighted in the new audiobook I listen to on the way to and from work. Take advantage of your time in the car, especially if you have a commute like myself. You’d be surprised what you might grab your attention!
Highly recommend Peak Performance by Brad Stulberg and Steve Magness if you need something on mental strength/endurance/burnouts/etc so far is very enlightening!
I'm soo stoked i got chosen by my favorite nutrition shop to be a sponsored athlete! I have been buying supplements here since I moved to LA 2 years ago and it’s great to be rewarded by my hard work, consistency, and dedication!
Everyone always asks me what supplements I take, and where I get my favorite proteins, pre workouts, and BCAA’s from.
Now you can try them out too!
I love the Vasocor for pre workout, Stance BCAA for intra-workout, and Prozein Synthesis for post workout recovery. All listed in pic. If you haven’t been into @nutrishopsantamonica_la i have some samples for you to try!
Use my promo code “Timbo_slic3d” for 10% off any orders in shop or online at: http://nutrishopsmla.com.
🤛🏼 Pull More Than You Push 🤜🏼
👦🏼 👴🏼I’m a believer that people of any age should be performing more pull exercises than push exercises.
📱 In a society constantly sitting and hunched forward we need to train our backside that much more to counteract our daily activities.
🚣🏼♀️ Here’s our Foundations group performing band rows on my tempo to begin to learn how to use their posterior muscles.
🧠 Some pick it up faster than others but the goal is consistent quality repetitions to train muscle memory with the correct patterns.
Healthy gummy bears? It’s true. Only three ingredients and a great snack to fuel your running, cycling, skiing or climbing. .
Collagen protein (from grass fed cows🐄), organic juice (these are pomegranate & 🥕) and raw, local honey provide easy carbohydrates and a little protein to keep your adventures going.
The protein helps balance your glucose levels and research has shown that strategically timed protein, combined with carbs can increase carbohydrate availability later in your workout/race. Meaning longer time till you fatigue and less muscle breakdown. .
If you simply like gummy bears, there’s little guilt in having a few of these for a treat.
Nutrient Density vs Calorie density
I have been doing some research on that topic lately, because I see more and more people "trying" to achieve a certain bodyweight or perform from an athletic point of view and focusing on calories alone.
As much as calorie density aka macronutrients (protein, carbs and fats) is important to thrive and perform. We must not forgot that the quality of those macronutrients matter and that the density of nutrients in those calories matter even more.
Hitting a total of calorie per day is easy (varies depending on your goal), just eat whatever respect the macros you have set for yourself and you should be good right?
Technically yes, but what I have been noticing online, in the media and at the gym around me is that most of the people following this protocol go for low nutrient dense calories, like chips, ice cream, bread, etc...
For example if I ask you to eat a bag of chip (around 1200 calories) and 1200 calories of nutrient dense salad. You would probably be able to eat another, maybe two more bags of chips as for the salad, I would be impress if you could even finish one.
We have receptors in our bodies that tell us when we are full (fiber helps with that) but we also have receptors to tell us when our nutrient storages are full and that helps to control our appetite aswell. .
Our bodies are amazing, it can tell us when we have had too much, when we have what we need. The more you cleanse it, the more accurate your cravings will get (ex: fresh fruit, carrot, kale craving. Weird I know but I've experienced it)
My suggestion for all of you that are still reading at this point ahah is yes focus on calories and general macro. But also focus on the nutrient density that is found in those macros, that's what's going to allow you to bring your health to a whole other level (Superhuman levels 😉)
📷 @dervisuals .
Para obtener los resultados que quieres, tienes que hacer lo que nunca has hecho, 70% es tu alimentación, 20% el ejercicio y 10% esta en tu mente, tus ganas, esfuerzo, sacrificio y dedicación 🥗🍗🏋️♂️💪🏼🧠
Agenda tu cita con nosotras para una asesoría completa y seas la mejor versión de ti mismo 📩🤩
Vitalic 🌿 #vitalicmty
CONGRATS @megcolelifts!!! She’s another one of our first Eat For Strength ladies who just had a HUGE meet!! This girl set PR after PR during our course (10+ to be more exact) and had a PHENOMENAL performance at AO3 with PRs and a 7th place finish. So proud of you!! 😍 #Repost @megcolelifts with @get_repost
#ao3invegas was everything I hoped it would be, and so much more. Weightlifting, pedicures with some strong ladies, and witnessing history.
On Sunday, I went 3 for 6, 82KG/102KG/184KG, and seventh overall on a stacked A session with some incredibly strong and inspiring women. Not the best day RE: “Make your damn lifts!” but I can’t be mad. 🤷🏻♀️ What I am most proud of? Not the competition PRs. It was my ability to keep it together mentally and stay composed to get my last Clean and Jerk. The judging was tight. My first two lifts at 100KG and 102KG were unanimously turned down for press outs. I needed that lift to avoid a bomb out, and I made it happen.
Thank you @olympiaweightlifting for preparing us and running between two platforms in the back like a boss. Also, thank you @boundtomove @courtneyh2os and @mhostallero for loading my bar in the back, calling for attempts, and handling my craziness! There truly is no better Coach than our Coach, and no better Team than the one we have. Everyone says that, but it’s true. 🖤💜🔥 I have to say though, the absolute HIGHLIGHT of the weekend was watching @roblympian break Cheryl Hayworth’s 13-year-old American Record in the Clean and Jerk.
In 2013 when we were training with Shawn Hanrahan (I was still throwing at that time) at @crossfitstandandbattle and @crossfitcrew , she often talked about how she wanted to break the American Records.
Never in a million years did I think I’d be in the same room when this happened. It was epic, there were goosebumps, lost voices, and a lot of tears.
We’ve already gone right back to work yesterday with the deload. I know I am capable of far more and am looking forward to the American Open Final in December! 📷: @liftinglife
Healthy Living promotion now on.
Save on your favourite Fully Dosed products through to 14 October @dischem_pharmacies
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‼️know your value‼️
Life is not free, nor is my services.
Discounts is a thing I’d give to someone who’s been with me for awhile, not for the new person who’s yet to even have a conversation with me. I do random new client sign up deals, take advantage during that time. You want a trainer or nutritionist to give you their services for 20$ then go with that person that charges that amount because you’re going to get a 20$ service.
• it’s unfortunately been a thing, asking me to “cut a deal” even though my prices are set competitively. I spend too much time and money myself making sure my clients get MORE than what they pay for, not just a “ok our time is up bye” type service.
•I run my own business, means I only get paid when I pay myself. I have my own bills, rent, animals too feed, life to live. Stop asking small businesses for deals, go ask the big box gyms for a deal and see what ya get, or better yet, give your employer a deal on your time, take half your pay but work full days. •I started from living couch to couch, missing out on nights out, vacations, all that fun stuff to build and be able to do that off my business I am building today.
✌🏻know your value✌🏻
👊 Tastier, but also higher in cals than chicken breast.
Not a bad thing but a simple example of where it's worth understanding food values (cals, protein etc). When you can't loss weight but adamant you're eating well, you're probably just underreporting what you're actually eating. Condiments, coffees, that one sweet that doesn't count and different cuts of meat.
This is why I'm a fan of tracking what you eat, for a short time at least anyway. A simple tool that helps you understand the values of food giving you MORE flexibility moving forward 👍👊 Exactly what we do at box.
Find out more and join the squad 👉 👉 www.boxnutrition.co
🥣 Let’s talk about fermented oats!
This is a pretty simple thing that one can do that has some really great benefits! 😉 I have done ‘overnight oats’ in the past where I would let my oaks soak in almond milk overnight and then I would eat them in the morning. This was nice and allowed me to be quicker in the mornings and I also really enjoyed the sweet taste of my cold oats.
Recently, thanks to @stanefferding, I heard about fermented oats. He recommends that one only consume oats if they are fermented. 🤔 I decided to give this a try myself and really liked them! Shown in the picture is my concoction of oats, Greek yogurt, and almond milk. I also began to add a couple eggs 🥚🥚 in the mixture as well (hence the yellow hue). I let the mix sit overnight for at least 8 hours, and then threw it in a pan in the morning for breakfast. The taste was incredible! 😁 The oats were much more deeply flavored, and the added eggs added a custard-like feel to it all. Top it off with a touch of fruit and it was quite delectable! 👍
🧐 But why fermented? By adding the almond milk (or even plain water) and the yogurt to the oats it helps to kickstart some lacto-fermentation. This means that the probiotics in your yogurt start to work on the starches found in the oats and create lactic acid to help break it down. What does this mean for you? An easier to digest form of carbohydrate! Ever feel like oats just sit in your stomach? 😳 I certainly do! When I prepare them this way that feeling is not there and I feel much better! 😊
You don’t need much to do this either. I used about 80g oats, 1 cup almond milk, 50g Greek yogurt (Fage 2%), and 2 pasture-raised eggs. For fruit, add some fresh berries or kiwi! 🍓🥝 You could certainly alter the recipe based on your macro allotments… If you are like me with a sensitive stomach be sure to use gluten-free rolled oats. The whole combination allows for an easy to digest meal with both the macro- and micronutrients you need. Give it a shot and let me know what you think!
Cranberry Coconut Energy Bites 💕
Mid-week slum 🤗no way jose!!
🔸Coconut is packed with nutrients for energy like vitamin B + C as well minerals such as iron + magnesium
🔸For these bites, I tossed in cranberries, shredded coconut, cashews, protein powder @eat_4_energy, maca powder and a scoop of oats for added fibre
🔸get that Boost of energy #HealthyMadeEasy#plantbased#ownbrand#snack
Red Cabbage. My new favourite stir fry addition. Did you know red cabbage has over 30 different types on anthocyanins? Anthocyanins have an antioxidant effect on the body. Fruit and vegetables with red, purple or blue colouring have anthocyanins (the reason why people call blueberries 'superfoods' is because of the anthocyanins). 🍇🍆#nutrition#health#healthyeating#cbr#canberra#sportsnutrition