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    JULIETTE LAURENT
    @jlaurentfit

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‘Tis the season for knee-high socks.
‘Tis the season for knee-high socks.
Since fall is in the air, it’s time for all.pumpkin.everything. This is a quick and easy recipe for how to make (2) Pumpkin Spice Protein Waffles:
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Ingredients:
• ½ cup egg whites
• ½ cup pure pumpkin
• ¾ cup rolled oats
• 2 scoops of whey protein powder (I use @bluebonnet_nutrition, which comes from free-roaming, grass-fed cows)
• 1 tsp pumpkin pie spice
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Instructions:
01. Pour all ingredients into your blender
02. Blend until smooth
03. Pour half of your batter into waffle maker
04. Cook for 3 minutes
05. Repeat
06. Top with sugar-free maple syrup, sliced bananas and/or almond butter
Since fall is in the air, it’s time for all.pumpkin.everything. This is a quick and easy recipe for how to make (2) Pumpkin Spice Protein Waffles: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients: • ½ cup egg whites • ½ cup pure pumpkin • ¾ cup rolled oats • 2 scoops of whey protein powder (I use @bluebonnet_nutrition, which comes from free-roaming, grass-fed cows) • 1 tsp pumpkin pie spice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions: 01. Pour all ingredients into your blender 02. Blend until smooth 03. Pour half of your batter into waffle maker 04. Cook for 3 minutes 05. Repeat 06. Top with sugar-free maple syrup, sliced bananas and/or almond butter
The average human body contains about 30 billion fat cells, and they're yours forever. Fat cells are like balloons: when you lose body fat, you're letting some of the 'air' out of the inflated balloons, thus shrinking the fat cells. You can shrink them until they're practically empty, but the cells themselves will always be there, waiting to be refilled. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
That begs the question: where does the fat actually go? If you remember the Principle of Mass Conversion from high school Chem, you'll recall that matter can't simply appear or disappear — instead, it must go through a series of chemical conversions and change states. All fats, whether solid or liquid, are stored in adipose tissue as triglycerides, with its constituent parts being a glycerol molecule and three fatty acid chains.
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When the body has exhausted the contents of the digestive tract and emptied its glycogen stores in your liver and muscles, an enzyme called lipase breaks the bond between glycerol and fatty acids, allowing the fatty acids to enter the bloodstream and reach virtually any cell in the body (except the brain and red blood cells, which do not have mitochondrion). As these activities unfold, they generate:
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HEAT: The heat that is generated helps to maintain body temperature at a comfortable 98.6 degrees Fahrenheit, and in doing so, burns calories. When you're cold, you burn way more calories to keep yourself warm. And in case you're wondering just how much heat energy is stored within fat, next time you make a pan of bacon, pour the excess fat into a can and put a wick in it. You'll be shocked by how long it burns.
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CARBON DIOXIDE: Whenever you burn anything, it gives off carbon dioxide. It's true with gasoline, and it's true with body fat. The carbon dioxide will travel through your bloodstream until it returns to your lungs to be exhaled out.
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WATER: Exits the body as the two p's — pee and perspiration.
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ATP: Adenosine triphosphate is the body's main energy currency that powers expensive cellular activities — from contracting your muscles during exercise, to maintaining your heart's 100,000-plus beats each day, to digesting food.
The average human body contains about 30 billion fat cells, and they're yours forever. Fat cells are like balloons: when you lose body fat, you're letting some of the 'air' out of the inflated balloons, thus shrinking the fat cells. You can shrink them until they're practically empty, but the cells themselves will always be there, waiting to be refilled. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That begs the question: where does the fat actually go? If you remember the Principle of Mass Conversion from high school Chem, you'll recall that matter can't simply appear or disappear — instead, it must go through a series of chemical conversions and change states. All fats, whether solid or liquid, are stored in adipose tissue as triglycerides, with its constituent parts being a glycerol molecule and three fatty acid chains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When the body has exhausted the contents of the digestive tract and emptied its glycogen stores in your liver and muscles, an enzyme called lipase breaks the bond between glycerol and fatty acids, allowing the fatty acids to enter the bloodstream and reach virtually any cell in the body (except the brain and red blood cells, which do not have mitochondrion). As these activities unfold, they generate: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HEAT: The heat that is generated helps to maintain body temperature at a comfortable 98.6 degrees Fahrenheit, and in doing so, burns calories. When you're cold, you burn way more calories to keep yourself warm. And in case you're wondering just how much heat energy is stored within fat, next time you make a pan of bacon, pour the excess fat into a can and put a wick in it. You'll be shocked by how long it burns. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CARBON DIOXIDE: Whenever you burn anything, it gives off carbon dioxide. It's true with gasoline, and it's true with body fat. The carbon dioxide will travel through your bloodstream until it returns to your lungs to be exhaled out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ WATER: Exits the body as the two p's — pee and perspiration. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ATP: Adenosine triphosphate is the body's main energy currency that powers expensive cellular activities — from contracting your muscles during exercise, to maintaining your heart's 100,000-plus beats each day, to digesting food.
Solitude is an indulgence I welcome any time of day. ✔️
Solitude is an indulgence I welcome any time of day. ✔️
C  O  U  N  T  E  R  T  O  P ✖️ V  I  B  E  S
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📷: @wendykyalom
💄: @env_makeup
C O U N T E R T O P ✖️ V I B E S ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📷: @wendykyalom 💄: @env_makeup
The fitness industry is obsessed with “dieting”; a quick Google search of the word yields 33.9 million results. The problem with dieting is it reduces fat loss to a numbers game — a mathematical equation, if you will, instead of a biochemical process.
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I'm not here to bend the laws that govern physics and the Conservation of Energy, but this doesn’t apply to human organisms. “Energy cannot be created or destroyed” only works out within a closed system that has relatively little interaction with other systems or the outside environment.
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That doesn’t sound like my body. How about yours? The human body seems pretty damn open if you ask me. It inhales oxygen and consumes food from the environment. It excretes waste matter like pee, poop, sweat, and carbon dioxide into the environment. Last time I checked, human beings didn’t burn off energy in Bunsen burners.
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Calorie counting would be dope if our bodies were calculators — but it's far more nuanced than that. Much of what we consume, even with a "controlled" intake, gets partitioned irrespective of our opinion. A carb calorie is not metabolized in the same way as a fat calorie, for example. Another consideration is how our hormones interact with different food sources.
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So perhaps you plugged in your intake for the day into your My Fitness Pal app, but how many of those calories went towards their digestion, absorption, transportation and — dare I say it — storage? What about building new tissue and keeping them supple so you could contract your muscles? How many calories went towards maintaining vital organs while you were chillin on your couch? How about all the meticulous behind-the-scenes work involved in warding off inflammation, toxins, and bacteria so you don’t wake up sick tomorrow?
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Then there’s your brain, a metabolic hog that consumes an obnoxious amount of energy for its expensive and continuous maintenance, and relies exclusively on glucose (carbs). Ever gone low-carb and felt like banging your head against the wall? And I’m not talking “eat-all-the-things”… more like “I-legit-can’t-function.”
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Can you relate? COMMENT BELOW! 👇🏼
The fitness industry is obsessed with “dieting”; a quick Google search of the word yields 33.9 million results. The problem with dieting is it reduces fat loss to a numbers game — a mathematical equation, if you will, instead of a biochemical process. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm not here to bend the laws that govern physics and the Conservation of Energy, but this doesn’t apply to human organisms. “Energy cannot be created or destroyed” only works out within a closed system that has relatively little interaction with other systems or the outside environment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That doesn’t sound like my body. How about yours? The human body seems pretty damn open if you ask me. It inhales oxygen and consumes food from the environment. It excretes waste matter like pee, poop, sweat, and carbon dioxide into the environment. Last time I checked, human beings didn’t burn off energy in Bunsen burners. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Calorie counting would be dope if our bodies were calculators — but it's far more nuanced than that. Much of what we consume, even with a "controlled" intake, gets partitioned irrespective of our opinion. A carb calorie is not metabolized in the same way as a fat calorie, for example. Another consideration is how our hormones interact with different food sources. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So perhaps you plugged in your intake for the day into your My Fitness Pal app, but how many of those calories went towards their digestion, absorption, transportation and — dare I say it — storage? What about building new tissue and keeping them supple so you could contract your muscles? How many calories went towards maintaining vital organs while you were chillin on your couch? How about all the meticulous behind-the-scenes work involved in warding off inflammation, toxins, and bacteria so you don’t wake up sick tomorrow? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then there’s your brain, a metabolic hog that consumes an obnoxious amount of energy for its expensive and continuous maintenance, and relies exclusively on glucose (carbs). Ever gone low-carb and felt like banging your head against the wall? And I’m not talking “eat-all-the-things”… more like “I-legit-can’t-function.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can you relate? COMMENT BELOW! 👇🏼
Pomegranate ✖️ Possibility
Pomegranate ✖️ Possibility
Stay wild — whatever that looks like to you. It’s an inner voice that cannot be silenced nor tamed.
Stay wild — whatever that looks like to you. It’s an inner voice that cannot be silenced nor tamed.
Looks like a tree branch, right? This is, in fact, a neuron.
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The brain is an organ of extraordinary complexity constructed from relatively simple elements, in the same way that thousands of words, sentences, and narratives are constructed out of a few dozen letters. That makes us remarkable in terms of what we are capable of. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just think about this: your own brain is comprised of approximately 100 billion individual nerve cells (neurons), rivaling the number of stars in the Milky Way Galaxy. To give you an idea of how many neurons that is, if you were to count to 100 billion, second by second, you would be counting for nearly 3,000 years. If you could stack 100 billion pieces of paper, the stack would be 5,000 miles high… which is the distance from Los Angeles to London.
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Neurotransmitters transmit information by floating into the tiny gap between neurons — the synapse — and binding to the next neuron. So the whole brain is just billions of neurons sending electrochemical signals to communicate. Each electrical pulse — and resulting squirt of neurotransmitter — is not an order commanding the next neuron’s actions; it’s more like a vote on what the next neuron should do.
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The whole pattern of activity is like a presidential election. Everyone votes on who the president should be, and depending on those votes, the country veers off in one direction or another. If you can change the number of votes in a few key swing states by only a few percentage points, you can dramatically change the course of the country.
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The same is true of the brain. By changing the firing rate of neurons in a few key regions, you can influence the pattern of activity in the entire brain. That is what we refer to as self-directed neuroplasticity, and it’s what makes change possible even after a lifetime of bad habits.
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Curious to know more? COMMENT BELOW, maybe I will make a separate post about it. ✔️
Looks like a tree branch, right? This is, in fact, a neuron. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The brain is an organ of extraordinary complexity constructed from relatively simple elements, in the same way that thousands of words, sentences, and narratives are constructed out of a few dozen letters. That makes us remarkable in terms of what we are capable of. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just think about this: your own brain is comprised of approximately 100 billion individual nerve cells (neurons), rivaling the number of stars in the Milky Way Galaxy. To give you an idea of how many neurons that is, if you were to count to 100 billion, second by second, you would be counting for nearly 3,000 years. If you could stack 100 billion pieces of paper, the stack would be 5,000 miles high… which is the distance from Los Angeles to London. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Neurotransmitters transmit information by floating into the tiny gap between neurons — the synapse — and binding to the next neuron. So the whole brain is just billions of neurons sending electrochemical signals to communicate. Each electrical pulse — and resulting squirt of neurotransmitter — is not an order commanding the next neuron’s actions; it’s more like a vote on what the next neuron should do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The whole pattern of activity is like a presidential election. Everyone votes on who the president should be, and depending on those votes, the country veers off in one direction or another. If you can change the number of votes in a few key swing states by only a few percentage points, you can dramatically change the course of the country. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The same is true of the brain. By changing the firing rate of neurons in a few key regions, you can influence the pattern of activity in the entire brain. That is what we refer to as self-directed neuroplasticity, and it’s what makes change possible even after a lifetime of bad habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Curious to know more? COMMENT BELOW, maybe I will make a separate post about it. ✔️
“What does neuroscience have to do with living your healthiest, sexiest, most vibrant life?”
“When are you going to quit your entrepreneurial journey and get a proper ‘career’?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And I thought to myself…
💢 There is no expiration date.
💢 There is no giving up on my dreams.
💢 I will keep experimenting, methodically, deliberately - not throwing ideas against the wall and seeing what sticks.
💢 I’m so proud of you for putting yourself out there each and every day, sharing your vulnerabilities and being a trailblazer for those in search of the light.
💢 You are courageous warrior who is relentless.
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Let me know in the comments below if anyone has ever reminded you of your greatness.
“What does neuroscience have to do with living your healthiest, sexiest, most vibrant life?” “When are you going to quit your entrepreneurial journey and get a proper ‘career’?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And I thought to myself… 💢 There is no expiration date. 💢 There is no giving up on my dreams. 💢 I will keep experimenting, methodically, deliberately - not throwing ideas against the wall and seeing what sticks. 💢 I’m so proud of you for putting yourself out there each and every day, sharing your vulnerabilities and being a trailblazer for those in search of the light. 💢 You are courageous warrior who is relentless. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know in the comments below if anyone has ever reminded you of your greatness.
O  N ✖️ P  O  I  N  T ✖️ F  R  I  D  A  Y ⠀⠀⠀⠀⠀
and it’s pointing towards the weekend, folks!
O N ✖️ P O I N T ✖️ F R I D A Y ⠀⠀⠀⠀⠀ and it’s pointing towards the weekend, folks!
Coffee + hexagons.
Coffee + hexagons.
Do you ever find yourself wondering why you automatically default to negative thinking? This is no coincidence. Evolutionarily, to pass on their genes, our ancestors had to seek out that which was pleasurable... you know, the "carrots" of shelter, food, and sex. Meanwhile, they had to avoid danger... the "sticks" of predators, starvation, and aggression from others. Carrots and sticks are both important, but there's an important delineation that must be made.
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From a survival standpoint, sticks have more urgency and impact than carrots. If you fail to get a carrot today, you'll have another chance to get one tomorrow, but if you fail to avoid a stick today — whap! — no more carrots forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rule #1 in the wild was: eat lunch today — don't BE lunch today. Over hundreds of millions of years, it was a matter of life and death to pay extra attention to sticks, react to them intensely, remember them well, and over time become even more sensitive to them. In that sense, the brain is like velcro for negative experiences and teflon for positive ones.
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How do you deal with the brain’s built-in negativity bias? What techniques do you use to reframe setbacks?
Do you ever find yourself wondering why you automatically default to negative thinking? This is no coincidence. Evolutionarily, to pass on their genes, our ancestors had to seek out that which was pleasurable... you know, the "carrots" of shelter, food, and sex. Meanwhile, they had to avoid danger... the "sticks" of predators, starvation, and aggression from others. Carrots and sticks are both important, but there's an important delineation that must be made. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ From a survival standpoint, sticks have more urgency and impact than carrots. If you fail to get a carrot today, you'll have another chance to get one tomorrow, but if you fail to avoid a stick today — whap! — no more carrots forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rule #1  in the wild was: eat lunch today — don't BE lunch today. Over hundreds of millions of years, it was a matter of life and death to pay extra attention to sticks, react to them intensely, remember them well, and over time become even more sensitive to them. In that sense, the brain is like velcro for negative experiences and teflon for positive ones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How do you deal with the brain’s built-in negativity bias? What techniques do you use to reframe setbacks?
My friends, I have some thoughts for you today, and a call to action, also.
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First, a confession: I’m somewhat obsessed with exploring the human condition: circumstances, thoughts and actions that allow us to thrive. I observe myself, people around me, random everyday strangers on the busy streets of New York, people in positions of power. What mobilizes us. What repels us. What breaks us and what brings us closer together. I often wonder where we fall on the patience/impatience scale and how that serves or stifles us.
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As millennials, we are often considered ‘entitled.’ Bratty. Spoiled. No work ethic. You know, expecting life to be handed to us on a silver platter. I believe that this reputation stems from impatience that isn’t funneled into anything substantive; impatience that simply wants, and wants it now. But when we see impatient people dig in their heels and ‘get to work,’ few things are as breathtaking. Our days become imbued with creativity, play, obscene amounts of skill, and masterful execution.
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Maybe I’m worried that you’re about to give up on something too soon, before knowing that you absolutely took the necessary action to create change. Like fear, impatience often comes with a quiet message to lean further in, rather than dash away. Of course, if it’s time to quit gracefully, I recommend a swift exit, but it’s worth the inner inquiry.
My friends, I have some thoughts for you today, and a call to action, also. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, a confession: I’m somewhat obsessed with exploring the human condition: circumstances, thoughts and actions that allow us to thrive. I observe myself, people around me, random everyday strangers on the busy streets of New York, people in positions of power. What mobilizes us. What repels us. What breaks us and what brings us closer together. I often wonder where we fall on the patience/impatience scale and how that serves or stifles us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As millennials, we are often considered ‘entitled.’ Bratty. Spoiled. No work ethic. You know, expecting life to be handed to us on a silver platter. I believe that this reputation stems from impatience that isn’t funneled into anything substantive; impatience that simply wants, and wants it now. But when we see impatient people dig in their heels and ‘get to work,’ few things are as breathtaking. Our days become imbued with creativity, play, obscene amounts of skill, and masterful execution. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe I’m worried that you’re about to give up on something too soon, before knowing that you absolutely took the necessary action to create change. Like fear, impatience often comes with a quiet message to lean further in, rather than dash away. Of course, if it’s time to quit gracefully, I recommend a swift exit, but it’s worth the inner inquiry.
Every year, the skylight of the Oculus at the World Trade Center opens, allowing for the ‘Way of Light’ to pass through at 10:28am — the moment that the North Tower collapsed on this very day, 17 years ago. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Out of the ashes of anger and fear, let us all — through hard work and civic responsibility — do our part to rekindle the spirit of hope and strength. In honor of those who lost their lives on 9/11, and their families whose wounds may never heal.
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May we all soar confidently and resolutely to brave new heights.
Every year, the skylight of the Oculus at the World Trade Center opens, allowing for the ‘Way of Light’ to pass through at 10:28am — the moment that the North Tower collapsed on this very day, 17 years ago. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Out of the ashes of anger and fear, let us all — through hard work and civic responsibility — do our part to rekindle the spirit of hope and strength. In honor of those who lost their lives on 9/11, and their families whose wounds may never heal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ May we all soar confidently and resolutely to brave new heights.
Do you speak coffee? ☕️
Do you speak coffee? ☕️
Morning timepiece.
Morning timepiece.
My Tips for Maximizing your Strength Training Results 👇🏼
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• Focus on Compound Exercises: Compound exercises involve multiple muscles and joints. Consider cutting down a tree with a high-powered chainsaw versus hacking away with an old axe. They improve intermuscular coordination and stimulate hormones like HGH that contribute to fat burning and cell regeneration. Good examples include squats, push-ups, seated rows and overhead presses.
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• Tailor Your Training to Your Goals: Perform 3 to 4 sets of 12 to 15 reps for muscular endurance, and 3 to 4 sets of 6-8 reps for muscular strength. When your body composition is made up of more lean mass, your whole metabolic engine runs more efficiently.
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• Never Skip Leg Day: Exercises like side lunges and deadlifts will increase your stability, and a well-developed lower body will allow you to exert maximal force (which makes you faster and more explosive).
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What’s your favorite body part to train?! COMMENT BELOW! 👇🏼
My Tips for Maximizing your Strength Training Results 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Focus on Compound Exercises: Compound exercises involve multiple muscles and joints. Consider cutting down a tree with a high-powered chainsaw versus hacking away with an old axe. They improve intermuscular coordination and stimulate hormones like HGH that contribute to fat burning and cell regeneration. Good examples include squats, push-ups, seated rows and overhead presses. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Tailor Your Training to Your Goals: Perform 3 to 4 sets of 12 to 15 reps for muscular endurance, and 3 to 4 sets of 6-8 reps for muscular strength. When your body composition is made up of more lean mass, your whole metabolic engine runs more efficiently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Never Skip Leg Day: Exercises like side lunges and deadlifts will increase your stability, and a well-developed lower body will allow you to exert maximal force (which makes you faster and more explosive). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your favorite body part to train?! COMMENT BELOW! 👇🏼