While the boring shit gets done the throwbacks to the best days continue 🤸♀️😜.
11 weeks to @theeuropeanchampionships and awayyy too much cardio to be done by then 🤦🏼♀️😅.
Adaptogen lattes help me power through my work days! They work to stimulate mental focus & protect my cells from the effects of stress. ☕️🧠✨ My favorite latte additions are reishi, maca, cordyceps, turmeric, spirulina & charcoal 👌🏻💕 #morningjoe#adaptogenscience#lattesofinstagram#gettowork
Available in our NEW Travel Kits, just in time for Black Friday! Check the link in our bio if you want to be the FIRST with exclusive access to our Black Friday deals. *while supplies last. @ryanlongnecker
A Mantiqueira definitivamente é um lugar abençoado e que me permite viver diferentes emoções toda vez. Aqui consigo vivenciar o pedal, a gastronomia, os amigos. Esse feriado teve #speedbike ride, cerveja artesanal com @carolinaoda, azeite da @casamantiva, café e queijo curado, geleia de café e entrada indiana da @senhoradasespeciarias, vinhos da @vinicolavillasantamaria, todos de produtores locais. Pedal delícia com amigas e recovery profissa graças à Fe. Comida de fogão à lenha. Prá que mais? #nutripatriciacampos#nutricionista#cyclelikeagirl#cyclisme#mantiqueira#sportsnutrition#mtbbrasil
Thankful for another Monday & yet another opportunity to get out there and crush my goals! 💪🏼💜. .
What are you thankful for today? Drop a line below 👇🏼😃.
Vegetarian Mexican Stuffed Peppers & Zucchini 🍅🌶🌮🌽
Excited to share this delicious recipe #meatlessmonday with you all! These are stuffed with black beans, quinoa, salsa and more!
Check out the link in my bio for the recipe.
You can make these as a quick weeknight dinner, or make a big batch and enjoy during the week.
You can also assemble these without baking the peppers in the oven and freeze them until you are ready to cook and enjoy!
One of my favorite things about being an Arbonne Consultant is leading the 30 Days to Healthy Living Program. I teach people how to eat whole, clean foods, help them figure out how certain foods affect their health & turn it all into a lifestyle. Of course, it is important for me to practice what I preach. My typical diet is overall fairly clean, but I am human & I fall off the wagon just like everyone else. It was definitely time to tweak things a little bit .
Over the years I have educated myself & learned to look at food as fuel ⛽️. You get what you put in...crap in, crap out, healthy in, healthy out. It’s pretty simple until life gets in the way, right?! Last week I embarked on a deeper journey of health & wellness. I started back at the gym & really started honing in on what I was putting in my mouth. Well, the hard work is paying off...I am down 3.4lbs, my energy is up & I am feeling great! “When you change the way you look at things, the things you look at change.” 💪🏻❤️🍏🍓🥑🍠💦
#Airfryer for the win. Ever tried a whole turkey or chicken in the air fryer? So simple! Massaged a little oil and seasoning of choice all over the turkey or chicken and put in n the air fryer...30 mins on each side and done! 😍
Light vs dark meat:
Light meat: leaner, more #protein per oz, rich in iron, b6, niacin, selenium and zinc, mild taste
Dark meat: higher fat content, less protein per oz. , has a higher content of the same nutrients listed above, stronger game-like flavor
As you can see, both have benefits. Which do you prefer?
@womensbest Black Friday sale starts now!! UP TO 50% off + 5 FREE gifts with every order! .
The 5 gifts are:
🌸 3 protein bars: I’ve tried Coconut crunch 🥥 and I swear they are the best protein bar I’ve ever had;
🌸 2 protein chips: salt & vinegar is the best! With only 3.7 grams of carbs/bag!
Biggest sale of the year so prepare to get yourself some goodies!
Let me know if you have any questions and click the link in @womensbest bio to shop! 🛍 #womensbest
Congratulations to this weeks Freebie Friday Winners (16/11/18) who are:
If you could drop us a message with your address, email address & mobile number we will send your prize out.
Thanks for taking part & have a great week. 😎
MOTIVATION MONDAY 🏋️ Your body is your machine, fuel it with functionnal food 🌿
At Green Machine, we think that there should be a green and clean way to make your body stronger. This green and clean fuel, we created it.
Our products are simple (without additives or preservatives), tasty (bars, fruits, cacao, peanut butter ...) and functionnal (superfood, protein, vitamins...).
The transport is green and the composition is clean, your body will feel the difference.
Try them on our webshop ➡️ link in bio
How to maintain healthy shoulders by @trainwithcarsen and @deskboundtherapy
💥Download my FREE Flexibility ebook (Link in bio)💥
The easiest way for you to NOT achieve your goals is by getting injured❗️SO, you need to take precaution to assure that does not happen. Here is what you need to be doing to maintain healthy shoulders.
STRONG UPPER BACK✅ - one of the best things you should be doing to keep those shoulders healthy is maintaining a strong upper back. Rows, rows, rows, and more rows! The upper back can not be strengthened enough! A strong upper back will assure your shoulders maintain proper alignment. This results in healthy shoulders and healthy posture.
MOBILITY WORK✅ - with how much sitting our society does today, and with how we sleep, you should be doing light mobility work everyday to keep those shoulders loose and healthy. You see, with sitting down a lot throughout the day, your posture slumps forwards, causing the surrounding muscles to become tight. Grab a band and start to work through some light mobility drills daily.
💢Band pull-aparts, band up & over, band external rotation.
STRENGTHEN ROTATOR CUFF✅ - Lastly, you need to constantly be strengthening your rotator cuff. Your rotator cuff is a group of muscles that surround the scapula. These muscles stabilize the shoulder joint. Weak rotator cuff muscles = poor stability, which is the formula for an injury! Start to focus on strengthening that rotator cuff more. 💢Cable external/internal rotation, face pulls, 90-90 flexion.
Rufus approves 🦊 Protein pancakes for the win 🥇
Carbs for strength training? 🏋️♀️ High volume sessions = higher carbs upto 1g.kg.bw pre training
Low volume session = doesn’t matter but pays to have a little something sweet immediately before
The details 📊
Resistance training varies a lot so volume, intensity, rest between sets, repetitions, tempo etc so we can loosely categorise it into into low rep (< 6)/high intensity (> 85% 1RM)/longer rest, and muscle building/higher rep (> 8), moderate intensities (60-80% 1 RM), and shorter rest.
We know that glycolysis (the use of carbohydrates are a fuel) is greater during high volume, hypertrophy type sessions. This reduction in muscle glycogen (carbs) can lead to a drop in force production - not good for strength. Lower volume power and strength training will not bring about the same reduction in glycogen stores.
The greater volume of work (number of reps and sets), higher intensity (reaching until failure) and longer sessions require more carbohydrate when hypertrophy is the goal, whereas maximal strength and power do not require the same amounts. However, by increasing blood glucose prior to shorter types of sessions has still been shown still help strength and performance.
Get more help with your nutrition >> boxnutrition.co
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Pork Chops in Sage Butter with Beet Puree and Swiss Chard from @foodandwine for dinner tonight. Spent another weekend climbing in AR, but happy to be home and relaxing with a home cooked meal after the McDonalds lunch. 😉
👉🏾👉🏾👉🏾 keep swiping right and read
Confused on who to get your nutrition advice from? -
Here at the @bcfitness_clinic we have developed an easy to follow guide on who to go to for your nutrition advice.
A REGISTERED nutritionist is who you should go to.
Because they are the people who have studied it extensively and have relevant training within the area of “NUTRITION”
Don’t be fooled by someone’s huge social media following or someone’s aesthetics, just because something has worked for them it does not mean they’d have the knowledge to know what works for you. This does not equate to actual formal qualifications or knowledge.
Let’s put it like this, would you go to someone without a medical degree and training to do a heart surgery for you? Didn’t think so. So why would you go to an individual without a NUTRITION degree to give you nutrition advice?
As stated within REPs (register for exercise professionals) “personal trainers should NOT be giving their clients individualised nutrition plans, unless they’re actually qualified to do so” (having an actual nutrition degree). If they do not possess this, then they are working outside of their scope of practice and therefore could be liable to any damages caused to their client.
If you’re receiving nutrition advice from anyone be sure to ask about their education and registration. Remember to look for the credentials SENr, ANutr, RNutr.
Tag someone below if you think they’d benefit from this post👇🏾👇🏾👇🏾