Back day 🙌🏼🙌🏼
Won’t lie, back day is one of my favorites but last night kicked my trash!
I don’t go heavy very often but just felt the urge! This was my finisher of the night so here we are at a lighter weight but whatever 💪🏼 #backgainz
🌟 Low Cable Rows 🌟
TIPS: keep back and neck straight. Feet can either be staggered like shown, or squared up (works core differently). Bend at the hips. Pinch with the back muscles and pull. The back is doing the work! Hold and squeeze at the top if you need help finding that mind muscle connection with your back.
5 1226 minutes ago
Stay cool, calm and relaxed with the tech performance shirt.
😔I am a recovering disordered eater. My most shameful severer that I’m not so ashamed of, now.
I would 🙊restrict, then lose my mind and binge 🧁🥧🍦🎂🍿🍫.I could never successfully purge, so instead I would over exercise👟👟🏋️♀️🚴🏻♀️🚣♀️ for punishment and to be an eraser. It left me 💔overweight, hungry, shaky, tired, and the girl on the left in 1994 just out of college.
I had the 🗑worst self talk. I was so mean to myself inside my head. I realized if I kept talking this way to myself m, it would duplicate into my two girls 👭and I couldn’t stand that idea. 🌟I sought out help, I saw a nutritionists, dietitians, and I worked on me. The woman on the right (pic taken 7/18 exercises about a third of the time and uses it to be strong. I know how to use 🍏food for fuel for my body, and I have positive self talk. I now 🍽dine out, travel💺🛩, drink cocktails, & I don’t restrict. I enjoy living the best version of myself. 🗝I can’t stand the thought that on the day somebody dies that they will still struggle with body image and wish they had gotten at least that part right. It 💔breaks my heart to think about someone wishing they had enjoyed the 🏖vacation, 📸stood in the picture, or wore the 👖pair of jeans that they felt best in. It breaks my heart, because that could’ve been me or my daughters and could be you or someone you love so much. Life is too short!
There is away. #one80eating it’s a pattern and eating 🍗protein, 🥑fat, and 🥦fiber at every meal. The fiber will keep you full for hours, help you malabsorb several unneeded calories each day and usher them into the 🚽toilet bowl, and rev your 💥metabolism. The health benefits to adding in fiber extend into reversing autoimmune, balancing blood sugar, lowering high blood pressure, lowering risk for ❤️cardiovascular disease to name a few.
I am a weight loss success story. I lost the weight the wrong way and yo-yo dieted. It was these past 9 years where I learned to manage my weight... another battle all together.
Check out my story today about my fiend @kellyvhoek who also lost significant weight and uses @advocare to live and maintain her over 💯 pound weight loss.
Benefit boosting foods 🥜 Food influences our health in complex & interactive ways. Some foods when paired together will not only maximize each others’ benefits, but also provide new benefits when combined. 💫.
Synergistic foods help us get the optimum level of nutrients that the body needs to function properly. “You are not what you eat, you are what you absorb”.
1️⃣Almonds + Yogurt
Vitamins A, D, and E (fat-soluble vitamins) are activated & absorbed best when eaten w/ fat. Olive oil is also a great option to pair with other sources of these vitamins (fish, greens, sweet potatoes, carrots, etc).
2️⃣Tomatoes & Avocados:
Tomatoes contain the carotenoid lycopene, which may decrease the risk of some cancers. Healthy fats make carotenoids more bioavailable.
3️⃣ Blueberries & Grapes:
Antioxidant effects of consuming a combo of fruits are synergistic. The same goes for mixing up antioxidant-rich veggies as well👌🏼
4️⃣Garlic + Fish:
There's a synergy of nutrients inside a piece of fish: its minerals help make the best use of the anti-inflammatory fish oils EPA & DHA. Garlic itself has a long list of benefits. Together the combo helps reduce LDL cholesterol as well.
5️⃣Green Tea and Lemon:
Vitamin C helps body absorb antioxidants in the green tea up to 6x more than what you would get if you drank it alone. Study -participants that had tea daily for 4 weeks while weight training showed a significant increase in lean body mass & resting metabolic rate, in contrast to the control group.
6️⃣Eggs and Cheese:
Vitamin D in egg yolks maximizes the absorption of the calcium in cheese. Sufficient calcium in the body will promote neurotransmitter health (mood/focus) & stabilize hormones to reduce PMS & weight gain.
Slay- slay -slay. Slayed the gym this morning (although there may have been a few tears when I was sure I’d never be able to lift my arms up again), slaying a delicious lunch now and slaying work tonight. NAMASLAY. .
My story has my favourite pose to improve digestion. Check it out #healthiestyou
I’d do anything to bring back summer....I’m S T R U G G L I N G! I need to live permanently on a tropical island somewhere 😍 Fortunately I’ve got tons of fun trips planned this year, and I have GOT to get to the beach at least once.
Just looking at the clear blue water and mountains makes me want to go right now! Instead I’m sitting at my computer doing emails 🤦♀️ Anyone else feel me??
🍃 Our home should be our sanctuary. The outside world is always waiting with its to do lists, deadlines, appointments and meetings and it’s important to find a place to escape from the strains of everyday modern life. Even for just a short while we need to allow ourselves the chance to relax and unwind from today so that we can recharge our mind and body for tomorrow. 🍃
To attain optimum mental and physical capacity (growth), close attention must be given to our diet ensuring Micronutrient like Vitamin A and Iron are not missing.
We offer Vitamin A naturally in our staple foods.
Click on the link in bio or send us a DM to order any range of our Vitamin A food products today
Is Your Progressing Dead in the Water?🥺🤬
You’ve been working your ass off in the gym and your progress has slowed to leave you adrift in the massive open water of fitness.. You don’t know where to go or how to keep moving forward so now you’re losing your motivation and will to continue..🥺😫
I need you to understand something.. its not because “your body just doesn’t respond”, “You’re frustrated because the scale stopped going down no matter how much you’ve cut out or how many hours of cardio you’ve done.
We just need to Change you’re approach to how your attacking your goals.. Funny thing is with fitness and our bodies is that they are very adaptable so when a stimulus is being repeated then your body won’t need to progress anymore. Because its not being challenged!🤔
You don’t need to quit.. Change your mindset and understand what ever you put into the world and what you believe is going to come into fruition..🍑🍑
Keep your will to succeed and match your thoughts with the results you want to attain, be sure you’re doing the right actions that will equate to your vision!
💥Shoulders and Back💥 👉SWIPE LEFT | SAVE /WORKOUT 🔥👇Superset 1/2👇🔥
1️⃣Smith Machine shoulder Press [5x8-10]
2️⃣Wide Grip Pull Ups [5x10-12]
3️⃣DB Shoulder Press [5x12-15]
4️⃣BB Bent Over Rows [5x12]
5️⃣DB Front Raise [4x 10-12]
6️⃣Seated Cable Row [4x10-12]
7️⃣Supinated Machine Pull Downs [3x12]
8️⃣DB Lat Raise [3x10-12]
9️⃣Rev. Machine Fly [3x12-15]
REST 😴Take 45-60sec in between each set -
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🔗typeform in bio
📸 @ag403 •
➰ FONDAMENTAUX MODE DE VIE SAIN ➰ Je vous dit tout ici 👇
➡️ Faire du sport ⛹️♂️🏋️♂️🚴♂️ régulièrement (2x / semaine) pour rester en forme et se sentir bien 😀
➡️ Boire de l'eau 💧 (1,5L / jour) Meilleure hydratation = meilleur fonctionnement de l'organisme ❤
➡️ Se nourrir correctement et sainement 🥑🥦 Mais se faire plaisir de temps en temps (cheat meal 🍔🍟🍕)
➡️ Dormir suffisamment (7h/jour) Le sommeil permet de récupérer et favorise la perte de poids
➡️ Profitez des moments en famille 👨👩👧👦, entre amis, en amoureux 💑 ... Pour se ressourcer et penser à autre chose
Et vous quels sont les fondamentaux selon vous ?
#repost de @truefitnessknowledge
Double WHAMMY! #10yearchallenge AND #transformationtuesday
Daaaaang looking back at these pictures I was like ‘I TOTALLY FORGOT ABOUT THAT!’ This comparison made me super proud though. .
•I did sports and I was a healthy person overall but I was never super duper fit growing up. I yo-yo’ed a lot, usually depending on the season whether I was competing in horseback riding or not. .
•I always felt reeeeeally uncomfortable going out because I hated the way jeans felt on my thighs and how tight shirts would show my stomach (as shown in figure A 😅.) .
•Today, when my motivation is down, one of the things that helps me continue is the remembering the confidence I have built and refuse to ever let go of. Just the simple idea of being able to wear anything in my closet and not have to skim past the clothes that I have and pick only from the “fat” section. #MakeYourselfProud
It’s raining in cali 👏🏼
I feel like we complain more when it rains, is that just me? The if I go outside I’ll get wet kinda thing.. Here’s your rainy day reminder:
If you aren’t willing to work for it, don’t complain about not having it.
Push through your storm!
10 16114 hours ago
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Tag a Friend and show them this😋😎
Comment and Like🤩🤗
Do you want to discover the truth about weight-loss that could help you burn 1 lbs of fat every 72 hours? Click on the link in bio for a FREE jumpstart eBook!
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Having already done a caption on low kcal foods I didn’t want to discuss the same topic so instead, today I want to address a common Q I got about yesterday’s vid in reference to when I mention how powerful NEAT can be as your form of cardio to lose fat
For those unaware, your total daily energy expenditure (TDEE) is comprised of 4 components, BMR, thermic effect of food & activity thermogenesis (Poehlman 1989). The last being split up into either intentional energy exp. (PA) ie. your workouts & energy exp. of all activities other than planned sporting‐like exercise ie. NEAT. While one would presume that when dieting, PA be most important, it actually ISN’T as NEAT can contribute more to your TDEE than PA alone (15-50% vs 15-30% respectively) (Aragon et al 2017). Where am I getting at? If you watched my vid (link in bio) you’ll see that I preach about standardising NEAT before adding in any formal cardio, here is why
NEAT has shown to vary 2000kcal/day for 2 adults of similar size (Levine 2007) thus, if you are NOT tracking your NEAT, you could be missing out on 2000kcal worth of exp. 2000kcal!!! That’s HUGE! Practically the difference of you being able to eat a whole pizza more per day! Moreover, it’s well known that during food deprivation (as when dieting) the conservation of energy becomes a priority & thus we exhibit adaptive physiological & biochemical responses to reduce energy exp. (Wang et al 2006). Well, this mostly happens via reductions in NEAT with Leibel & Hirsch (1995) reporting up to a 51% decrease! Just another several 100kcals not accounted for by not maintaining CONSISTENT NEAT lvls