El físico es sólo una consecuencia de un cambio mental.
Es el resultado de una toma de decisiones que tiene connotaciones más allá de lo superficial.
Que sí, que siempre habrá gente que lo hará por creer que así agradará más a los demás pero, el cambio bien entendido es el que haces por ti mismo sin importar lo que piensen los demás.
No, querer mejorar el físico no es una obsesión, debería ser lo normal. Porque está muy bien visto y muy asociado con el concepto de cuidarse el darse un capricho, mantita y Netflix, irse a un spa, o comerse un helado y una pizza. Pero eso supone un pequeño porcentaje del cuidarse ya que cuidarse también significa tener que hacer lo que tienes que hacer por tu cuerpo y mente incluso cuando estás cansado. Incluso cuando te apetece una mierda.
Para mí, el fitness forma parte incluso del empoderamiento de una mujer porque rompe con la barrera de que si una mujer entrena pesas se va a masculinizar y a ver más fea, perdiendo feminidad... En el mundo en que vivimos las mujeres necesitan sentirse fuertes física y mentalmente con urgencia. Necesitamos dejar de sentir miedo. Necesitamos romper con los esquemas.
Sé que ahora se lleva mucho lo de la aceptación tal cual eres y, siempre lo digo... claro que está bien aceptarse como eres. Quererte como eres.
Pero ese sólo es el primer paso de quererse pues el segundo sería buscar ser un poquito mejor cada día, más sabio y más sano.
En esta vida siempre que te conformas, mueres.
Así que si vas a quererte... quiérete pero, quiérete bien.
Worked out in my fasted state. 15 hours into my 16 hour fast. Lost 6.9 lbs in the 1st week of my ketogenic journey! I dont have a gym, so I work out at home. Jeez I was tired and in near tears after my work out. But I got through it!
5 Ways to Screw Up Intermittent Fasting
The Most Common Mistakes to Avoid
Trendy... Yet Again
The nutrition world is driven by trends. And one of the biggest diet trends right now is intermittent fasting.
It's funny that people think intermittent fasting is a new idea. It's been around in our field for at least twenty years. In fact, T Nation published a few articles on this style of dieting in 1999! One of them was called the Warrior Diet, which instructed you to fast all day and eat a single meal at night. Yeah, it was pretty crazy.
I've used intermittent fasting on and off pretty much ever since I read those original T Nation articles. I'm not anti-intermittent fasting. There are several benefits to eating during a restricted timeframe. However, many people today are really screwing it up. These mistakes can lead to problems ranging from making the diet less effective to completely ruining it.
Mistake 1 – Not Fasting Long Enough
Mistake 2 – Taking the Easy Way Out
Mistake 3 – Eating Crap
Mistake 4 – Using BCAA's
Mistake 5 – Not Eating Enough Protein
Fast Wisely... Intermittent fasting, if properly used, can be an interesting option. I believe the potential health benefits are significant, and for some people it can also be a good fat loss tool. It might not be the best way to eat to maximize muscle growth, but it's not impossible to gain muscle while on it.
So it could be a cool option for older meatheads who value longevity and health more than piling on even more muscle to an already muscular frame. But even if it is a viable option, if you make any of these mistakes you could very well limit the benefits you're after, if not negate them altogether.
Want to build a bigger, thicker and defined chest?
#1 Stop 🛑 doing all this high rep, lite weight bullsh*t.
Lift heavy & frequently with form and control.
#2 Master the form and technique first prior to lifting the big boy weights.
#3 Reduce your rest time between sets to increase the intensity of your workout.
Lastly, be CONSISTENT.
Hit the LIKE button if you go hard when you hit the gym.💪 #intermittentfasting#cyclicalfasting#carbcycling#lifestyle#instagood#fitness
6 5914 minutes ago
Milanesa de carne con ensalada de zanahoria huevo y tomate
1 1215 minutes ago
💦Sweaty Sunday —
Me and Brandon were chatting the other day about something that I have been struggling with lately and he turned and looked at me and said —
“What hard do you want :
The one you choose or the one you’re forced to react to?” 😳 ... It stopped me dead in my tracks. Think about it. Do you want to choose your “hard” or just go through life reacting to the hard things that may come in your path. I have to say I will choose my hard. Because I know they will mold me, strengthen me. And I will be more ready for the tuff stuff that I may not have control over. This has helped me look at my situation differently. I already feel stronger by choosing my hard 💪🏼
These leggings from Athleta made this wintry trip to NY a breeze! They are silky on the outside and fleece on the inside! Not just warm, but slimming AND they hold their shape! Time to invest in the other colors to get me through the winter! Primaloft Alpine Valley Tights. Love them!
With Thanksgiving approaching, I thought I would let you in on some of the methods I use to avoid holiday weight gain, as well as preserve my sanity.
✅Always have a plan, but be flexible. What do I mean by this?
Plan to go over your caloric budget with a few favorite items, decide ahead of time what is worth it to you.
But also realize things do happen, and you most likely will be offered something irrefutable.
👉Do not play the all or nothing game with yourself.
If you have some foods that you were not planning on including then that doesn’t mean you completely sabotaged yourself, and you must eat four pies, in a puddle of self-hatred over the weekend.
REFOCUS and realize things happen. No need to give up on yourself completely.
✅Increase activity around the holidays🚴🏼♀️🏋🏼♀️🏂
You know you’re going to indulge. It is a pattern you have never been able to break.
Know thyself and work with it.
Plan to take an extra walk every day through the holiday season.
✅A lot of people like to create a deficit through fasting than feasting.
This method does not work for everyone. If you are someone that tends to feel bingey after a fast, I will make the following recommendation.
If you eat a protein and fiber rich snack before arriving, you are more likely to make rational decisions regarding what you agree to. Simple and effective.
✅Bring a veggie or fruit tray to take up some stomach space.
More produce, less room for high calorie foods🍒🍆🍅🍍🍈
✅Offer to bring a dish.
Use lighter preparation methods, such as less fat in the pies, Greek yogurt in place of sour cream, fat free chicken broth, etc.
✅Do not deprive yourself of favorites.
This tactic either pisses you off so you’re an angry elf all day, or you end up binging on it later.
Decide you will have a reasonable portion, and make an agreement to not have seconds.
Which brings me to my next suggestion…..
✅Do not touch foods you have previously established as trigger foods.
1 1520 minutes ago
Sunday’s I eat breakfast. I don’t know if you can call it breakfast because it’s 11. Lol.
Happy Sunday friends!! It has been such a fun week watching my new holiday bootcamp ladies have an amazing week 1. We’ve got 5 weeks to go together and I can’t wait to see what they accomplish.
Today is rest day and we’ll be enjoying a day off from workouts, church, and lots of family time!
Rest days are extremely important! How are you enjoying your rest day??
Fell off the wagon for a few days! 🤷🏻♀️ No excuses just good times with good friends! But I'm thankful I kept going to the gym and doing my boxing! 🙃 Those vodka sodas are the devil! 🤣🤦🏻♀️ Have a great weekend Keto peeps!
5 8420 hours ago
A little #flashbackfriday & #foodiefriday to my Sunday date night with my momma 💕 We went to go see @mazjobrani comedy show and it was HILARIOUS. This was our second time seeing him and I was dying from laughing so hard. He has a special on Netflix if you want to check it out. Super funny 😂 I decided to go with a Caesar salad with grilled chicken (no croutons) and Diet Coke. It was such a delicious and satisfying meal 🙌🏽 What do you like to do for date nights? (Either with family or your loved one)
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Overeating, poor memory formation, learning disorders, depression—all have been linked in recent research to the over-consumption of sugar. And these linkages point to a problem that is only beginning to be better understood: what our chronic intake of added sugar is doing to our brains. ⠀
According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year. That's five grocery store shelves loaded with 30 or so one pound bags of sugar each. If you find that hard to believe, that's probably because sugar is so ubiquitous in our diets that most of us have no idea how much we're consuming. The Centers for Disease Control (CDC) puts the amount at 27.5 teaspoons of sugar a day per capita, which translates to 440 calories—nearly one quarter of a typical 2000 calorie a day diet.
The key word in all of the stats is "added." While a healthy diet would contain a significant amount of naturally occurring sugar (in fruits and grains, for example), the problem is that we're chronically consuming much more added sugar in processed foods, generally in the rapidly absorbed form of fructose.
That's an important clarification because our brains need sugar every day to function. Brain cells require two times the energy needed by all the other cells in the body; roughly 10% of our total daily energy requirements. This energy is derived from glucose (blood sugar), the gasoline of our brains. Sugar is not the brain's enemy—added sugar is.
Research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can't form new memories and we can't learn (or remember) much of anything. Levels of BDNF are particularly low in people with an impaired glucose metabolism—diabetics and pre-diabetics—and as the amount of BDNF decreases, sugar metabolism worsens. ________________________________________________________ #veganmemes#naturalremedy#herbs#meatfree#vegansoftheworld#plantstrong#animallovers#herbalmedicine#fasting#intermittentfasting#healthychpices#alkalinevegan#vegan#plantpower
I started my fitness journey with this guy (scroll over)
I thought he was absolutely insane.
I started with the hardest workout in the world.
I joined his challenge group at a time we were both about to turn 35.
He will always be the first trainer in my life that encouraged me to finish what I start.
Even when it was hard.
Even when it sucked.
Even when it was all good.
As a former quitter, I gained so much confidence from the experience that I vowed to finish everything that I start. Sometimes it takes longer than it’s supposed to but I don’t quit.
Next week, I’m going back to Shaun to set my mind, body, and self-beliefs where they belong to finish the year strong.
He speaks truth.
30 minutes a day and done.
Shaun week is about to go down!
If you need something like this in your routine, join me in the upcoming weeks to dive back in, jump feet first, or just baby step it back into your life. There’s a modifier now so all levels welcome!
I don’t jump as high as I used to so I ❤️❤️❤️ the modifier.
We’re both 40 now and I know the best is yet to come!
Drop me a DM to join my tribe as we make our health a priority even during the holidays.
What do you train for? Strength or Aesthetics?
Link in bio for a NEW VIDEO 👉🏼 Epic Cheat Day 10 + How to calculate your MACROS!
When it comes to training for both aesthetics & strength there is actually very little that should differ however, as today’s video is already packed with knowledge bombs, check that out and stay tuned for tomorrows post which will discuss the picture above in detail. Enjoy!