So, 16 weeks ago, I started this little thing called Crossfit. We did some baseline testing to see where I was with various lifts or exercises. My 1 rep max back squat 16 weeks ago was 255 and my 2000m row took me 10 minutes and 24 seconds (and I thought I was gonna die). Tonight we retested those and my 1rm back squat is now 315lbs (+60lbs) and my I beat my 2000m time by over 2 minutes, finishing in 8:04.9 😎😃💪🏻 We didn’t focus on squatting or rowing for 16 weeks. We didn’t focus on any one thing. This was just consistent training of basic lifts, odd object movement, and brief cardio - nothing super crazy and no Olympic lifting.
I’m still bugged though because I know I could have hammered out that row in 7 minutes flat! 😒😂 (next time rower, next time!)
#crossfit#fitness#gym#results#improvement#sticktotheplan#nutrition#eatright#consistency#utahfitfam#utahfitness#gains #💪🏻 #squats#rowing#concept2
Alltime Favorite 😍
🇩🇪 Was ist euer Lieblingsessen? 😋 Für mich ist es tatsächlich weder Pizza, noch Lasagne oder Döner, sondern das -
👆🏻 aromatischer Reis mit frischem Gemüse, einem zarten Stück Hähnchenbrust mit Gewürzen und passender Sauce verfeinert.👨🏼🍳 Einige meiner Kommilitonen werden es bestätigen können, das ich das Gericht wortwörtlich täglich essen kann 😅 Es ist schnell und Kochlegastheniker-sicher gemacht, ist gesund, schmeckt hervorragend und lässt sich - zum Beispiel fotogen im Einmachglas - perfekt als Foodprep vorkochen.👌🏻
Die wohl beste Reisauswahl bekommt ihr übrigens bei @reishunger und wenn ihr mich bei Einkauf kosten- und schmerzfrei unterstützen wollt, könnt ihr gerne dem Link aus meiner Bio folgen (und mit " ilja10 " auch noch 10% sparen)* 😁
🇬🇧 What is your favorite food?😋 For me, it's actually not pizza, nor lasagna or kebab, but this 👆🏻 aromatic rice with fresh vegetables, a tender piece of chicken breast with spices and a tasty sauce.👨🏼🍳 Some of my fellow students will confirm that I can literally eat this dish daily:😅 It's fast and cooked foolproof, it's healthy, tastes great, and you can - as photogenic in jars - make it perfect as a food prep.👌🏻
My usual amounts for the meal as above:
🍚 100g wild rice (by @reishunger)*
🥗 250g asia veggies (mostly the frozen veggies by @aldisued)*
🍗 200g chicken breast
🥢 Hot spices (pepper, chili, curry, tumeric, ginger, salt, etc.)
🏺 1 tbsp soy sauce
👉🏻 Wash and cook rice as described with the double amount of water (btw - add some spices to the water like curry if you want to get a yellow-colored, tasty flavour)
👉🏻 Wash the chicken breast, roll it generously in your favorite spices and bake it at 180°C / 375°F for ~15 minutes in the preheated oven or grill it.
👉🏻 Meanwhile heat up a pan with some coconut oil and sear your veggies with some more spices and soya sauce.
Nutritional facts 722 kcal | 12 f | 81 c | 62 p 💪
*post contains ad
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3 12an hour ago
Did you know: Cucumbers are one of the more easier things to grow in the summer? They love the heat, so now is the perfect time to start planting! LINK IN BIO!
Really enjoyed the Shakshuka I had for brunch over the weekend so I decided to make it myself. 🤤🍅🍤🍳 #shakshuka
4 411 hours ago
Yaaas! A new take on my favorite meal of the day. If you know me well, I’m absolutely obsessed with oatmeal haha
The HealthStyle Emporium I was just talking about yesterday has all of these crazy delicious recipes that I’m kind of really stoked about. Easy, healthy, and tasty. 🍎
Feeling like the universe is working in my favor for introducing me to this place🌠
65g (2/3 cup) quinoa flakes
130g (1/2 cup) natural greek or coconut yoghurt
1 apple, coarsely grated
125ml (1/2 cup) milk (soy or almond)
1 tablespoon sunflower seed kernels
2 teaspoons chia seeds
1/2 teaspoon ground cinnamon
1/2 cup fresh mixed berries (such as raspberries or blueberries). Directions:
Combine the quinoa flakes, yoghurt, apple, milk, sunflower seed kernels, chia seeds and cinnamon in a bowl. Set aside for 5 minutes to soften. Serve topped with berries.
creamy PALEO ALFREDO spaghetti squash with SEARED SCALLOPS for dinner tonight 🍝🙊🙌🏼 .
directions: slice spaghetti squash in half, scoop out seeds, & coat with olive oil. bake on pan lined with foil face down at 425 for 45 min. let squash cool & scrape with fork into pot. mix in @justspices pasta alfredo seasoning (mix of of paprika flakes, garlic, parsley, sea salt, tellicherry pepper, nutmeg, and lemon peel) + coconut milk & cook at medium heat for 10-15 min mixing in @organicgirl spinach. strain & top with sun-dried tomatoes & seared scallops (cook on medium heat skillet with avo oil & dash of pink salt 2-3 min each side) 🤗✨ #thefitdelish#feedfeed#paleo#glutenfree#spaghettisquash#whole30#realfood
#keto spaghetti squash pesto. Have you ever roasted spaghetti squash? It’s magical! Especially when tossed in a basil & parsley pesto sauce, low carb #ketodiet approved 👍🏻 This is paired with shrimp and part of #mealprep for the week. #flavcity