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1 7a minute ago
Coriander, lime and courgette cous cous with 1 oven baked chicken breast and a squeeze of lemon juice 😍
Muscle is elastic. When you lower the weight on the bench press, your chest stretches. This stretch is immediately followed by a recoil effect that helps you shorten your chest muscles again . It's basically like how a rubber band works. After you stretch the band, it shoots back to return to its normal position.
As you can imagine, this "stretch reflex" contributes to your strength performance quite a bit. In previous posts we've seen that static stretching can harm strength performance . The way it does this is by impairing the stretch reflex effect we just discussed.
Static stretches that last over 30 seconds hold your muscles at a lengthened position. The muscles typically then remain lengthened for several hours. Since the muscle is now stretched out more, it also temporarily has a less powerful stretch reflex.
Dynamic stretches, on the other hand, may enhance the stretch reflex . Since you go through the stretches forcefully like you would when performing strength exercises, a dynamic stretch generally is more effective in preparing you for strength training than static stretching.
So chuffed with these bad boys! It’s been a busy day of trying to get lots and lots of fun things done- just topped off with a great pylo workout ft. Many a box squat to sweat out any frustrations
Not sure what I’m more proud of 😂
Definiteness of purpose is the starting point of all achievement. 🎥 @joshsoliven
5 135 minutes ago
I walk by this beautiful artwork at the hospital where I work every so often and force those words to make me think about how I'm spending my days. Not every day is perfect, and I know that it will never be, but the one thing I can do is try and be positive, learn from past mistakes, and strive for a better future for myself during this journey.
1 06 minutes ago
BLEU CHZ BISON BURGERS BBY 🍔 Yasss, these so happened last night & they were SO GOOD 🤤 Now that I’m on “modified bed rest” & all, I’ve been tryin to reign in the macros and watch my nutrition more closely. Y’all know how much I struggle with protein 🙄 & it’s something I’m working on, but this meal was a great source of both protein & iron 💪🏻 I found some 90% lean ground bison at my grocery store, sprinkled sea salt, pepper & onion powder on it & tossed in bleu cheese crumbles, split into two 1/2lb burgers and baked at 400° for 20 minutes- VOILA! Throw on your toppings & condiments of choice (I did your basic lettuce, tomato, ketchup, mustard but I feel that onion would’ve made it just that much tastier... food for thought 💭) Naked, the macros are roughly 562 CAL/ 24C/25F/51P - enjoy! 😊
Fitness is not about being better than someone else, it’s about being better than you used to be.
GUYS.. I’m not gonna lie, for once I’m actually really proud of myself today. I have never EVER been able to squat down and get back up again at 70kg and today I did it... yes my knees are SHAKING like the “hands on your knees” section to ‘cha cha slide’ 🙈 but honestly I can remember a few months back trying to do 60kg and getting nowhere!
I then went on to hip thrust 100kg with sort of a 10 second hold 🙄 ( I was dieing ok 😂) and then onto a partial attempt of a leg press at 160kg which I’ve never done before and then desperately asking my friend if it counted! 😂
Look.. personally the way I see it is you can look at as many pictures, videos of gym athletes as you want and yes it’s inspiring and great for direction/information & learning new things but the only person that can get you truly motivated from within is YOU! You just have to want it bad enough... Happy Thursday lovely people! 💕
2 612 minutes ago
It’s actually 11 years difference but here’s my #tenyearchallenge post. I’m a lot warmer in 2018 than I was in 2007. 😂 I know my body will never be like it was in 2007. I didn’t have kids yet back then. My body has curves now and marks. All well worth it for my sweet and strong big boys! I still want to feel comfortable in my skin so I workout. I still want to be healthy so I strive to eat better. The me then wasn’t truly happy though. What you saw on the outside was someone who had confidence and sassiness but the inside was screaming for help to find myself. I was also in a very toxic relationship that I knew was toxic and with someone who constantly disrespected me. I still stayed with him, because I thought that was what I deserved. Now 11 years later I’ve grown in my faith, my Christianity, and my self love, in turn understanding my worth. I’ve grown into a wife, and a mom of 2. My priorities are straight and my ducks are in a row. I am happy. I am proud. I am constantly growing and evolving and I couldn’t be more excited to be the best version of myself!
1 215 minutes ago
Good training session in with these guys! 💪👊
1 2139 minutes ago
New PB! Cross trainer 5km 1 min 7 seconds quicker than previous PB 🏋🏻♀️💪🏼 Today I had time to kill whilst waiting for traffic to die down so did my usual chest press, hip abduction and then added on 3km on the treadmill! Making 8km total!
My legs now feel like jelly!
I’ve also learnt that I can play greys anatomy on my phone whilst gymming which makes gym time even better!! (Going to kill my data mind you...) #gonnaachetomorrow#slimmingworldbridetobe#fitnessmotivation#fitnessjourney
0 0an hour ago
Off from the hospital early today, means time for coffee & coach work 🙌 ❤️
One of my very best friends gave me this notebook to use for coaching and I absolutely love it. Thank you, @miranda.ryder1527
To have a solid support system is such a game changer with ANYTHING you want to accomplish in life..whether your goal is big or small..having your people behind you through the process can be a huge blessing. Feeling thankful for my people today 🙏
🚨HABITS YOU NEED FOR YOU TO LOSE FAT🚨
Read below to find out everything you need to know about these habits!👇👇
TAG A FRIEND WHO NEEDS TO SEE THIS!💪🏼
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
If you are able to master these 6 habits and manage to stay committed, you are guaranteed success in losing fat. Let’s go through each habit quickly to make sure we all follow these habits correctly.
Protein & Veggies w/ Every Meal🥗🥩
Protein is known to be the most satiating macronutrient along with research proving that high protein diets always perform low protein diets when its comes to losing fat.
Avoid Liquid Calories❌
When dieting, there is nothing more wasteful than consuming liquid calories, in the sense that you’re wasting your calories as liquid does not satiate as much as solid food. -
Lift Weights (3-5x/Week) 🏋️♂️
Lifting Weight ensures you retain as much muscle while losing as little fat as possible. Also, weight lifting can burn as much calories as cardio sessions.
Read Nutrition Labels🤓
Always make sure to how many calories you’re about consume. -
Tracking calories and macros is the most important tool of measurement when it comes to cutting down. The more accurate, the more effective your progress will be. -
Be Flexible 🤸♀️
The only way you’re going to survive weeks and weeks of losing fat is not by eating only ‘perfect’ and boring food, but actually including food you love, which may not be so healthy. However, always make sure to track this as well.
For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓
8 4945 hours ago
Well.. this picture is not only about #10yearschallenge transformation but for me it’s more more than that..
Picture which is clicked 10 years back..has good but harsh memories also related to my looks, colour of my skin and my body shape..YES it’s sad 😞 actually it’s heartbreaking but true...
10 years before, cause of colour of my skin I was insulted and humiliated many times, be it my relatives my so called friends or my neighbors I use to handle all sort of taunts and unapologetic comments for my skin , body , looks ..
Many times , I have cried many times I broke and questioned about my existence, but may be you can say my will power and self control Is more strong then the harsh comments of people ..
I told my self: that I’m beautiful, my skin is beautiful and to any person telling me to go a shade lighter is talking nonsense..
Year passes , with changing time my body my skin my look everything got changed and with the change in appearance, that unapologetic comments of people lap changed.. .
Same person having same mentality admire me, compliments me, ask me for each and everything going latest.. isn’t it strange?
You think I have changed? NO ,
I have made change, from comments to compliments, from ignoring to seeking attention I changed the situation..
So girls ❤️No need to go lighter, no need buy another heavy skin product,no need to feel ashamed for what you’re born with .
Don’t let anyone tell you what they think is real beauty , they do t know what beauty is .. YOU ARE BEAUTY ❤️
#fitness#fit#fitnessmotivation#fitnessmodel # #fitnessgirl#fitnesslife#fitspo#fitnessjourney#fitfam#fitnessphysique#fitnesslife#fitspiration#fitgram#instafitness#instafitnessgirls#preworkoutmeal#gymshark#postworkoutmeal#instafit#gymsharkwomen#instafitnessgirls
16 14958 hours ago
Post workout relax 💦😏
83 40838 hours ago
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