If you are interested to see what a nutrition plan for you would look like simply type "plan" in the comments (make sure to check Direct Messages, more details below)
Rachel sent me these pics almost surprised, even after years of doing Eat To Perform it still surprises her that her muscles pop the best after a good night of food.
In this case the food was cheesecake…. One of the biggest misconceptions is that super ripped people under eat all of the time or even some of the time. This is not reality. The people that often have the best physiques earn those physiques in the gym.
Am I saying that Rachel eats cheesecake every day, no I am not.
What am saying is that when you occasionally eat in a surplus muscles pop, workouts are better and as you can see, that will show up in the mirror if your body fat is low enough.
Oh btw, Rachel is 50.
When you comment we will send you a series of questions where an Eat To Perform coach will then walk you through a series of questions. Only takes about 2 minutes and then we can talk about what it would take to reach your goals (similar to the way we did for Rachel!). #eattoperform#fatloss#nutrition#fitspo#crossfit#gym#workout#abs#health#smart#fatloss#nutritioncoach#coach#nutritionplan
➡️Odlucio sam da pisem veci broj tema koje ce pomoci mnogima koji zele da napreduju sto se tice svog izgleda.
✔️Dobijao sam poruke vezane za testosteron "Da li uzimati Tribulus,ZMA" i ostale supstance koje uticu na njegovo povecanje.Pored potencije i seksualne zelje testosteron ima snazan uticaj na mentalne procese, emocije, raspolozenje, ali i na misice, kosti, krvni pritisak, kardiovaskularni sistem, metabolizam secera.
‼️Glavni uzrok nedostatku testosterona je ishrana.‼️Pricacu iz svog iskustva posto ne zelim da pricam o necemu kroz sta nisam prosao.
📌Kada ste dugo na dijeti i u deficitu prirodno lucenje testosterona je smanjeno.Telo non stop trpi i brani se.Intervalnim treningom vi povecavate testosteron(cucanj,benc,mrtvo dizanje uticu na povecavanje testosterona),ali kada ste u deficiti sve se desava suprotno jer je telo je non stop pod tenzijom.Na treningu se trosi od 40 do 100uh u zavisnosti kakav je trening.Vi ste konstanto pod naporom i trazite spas.Cujete od nekih uzmi stimulanse i naravno vecina uzme snaga,cvrstina,zelja za treningom i telu zaista date neku vrstu rehabilitacije i opustanja.
❎Preparati koji uticu na smanjenje nivoa masti i koju daju svu tu snagu i tvrdocu smanjuju njegovo prirodno lucenje,a stimulansi na bazi testa dovode do disbalansa prirodnog lucenja.E sad vi vidite ni jedno ni drugo nije dobro,pri prestanku istih prirodno lucenje se vraca posle nekog vremana,ali osobe koje su starije od 26 godina mogu imati vece probleme upravo zbog toga sto je kod njih prirodno lucenje znatno manje.
🚫Ako nemate nameru da se takmicite nemojte nikad uzimati nista od svih tih preparata.Imacete rezultate,ali pri prestanku istih brzo cete ih izgubiti.
✔️ZMB6 moze,Tribulus vam nista nece pomoci.Pomaze kod osoba koje su starije od 30 godina,ali u vrlo maloj meri.
📝📈Ishranu formirajte sa visokom unosom zdravih masti,koristite magnezijum,kompleks b vitamina,izbegavajte alkohol jer i on utice na smanjenje,stres takodje.Slusajte svoje telo jer vam ono non stop salje signale.
📍Bu akşam yürüyüşü sonrası tercih ettiğim şişkinliği atan süper etkili detoks içeceği sizlerle paylaşmak istiyorum. ——————————————————————
Kısaca detokstan da bahsedelim mi? ➡️Her gün kozmetik ürünler, deodorantlar, vücut kremleri, şampuan, parfümler, katkı maddeleri, pestisidler, ilaçlar, tatlandırıcı ve
renklendiriciler, endüstriyel kimyasallar gibi dış kaynaklı birçok toksik maddeye maruz kalırız.
Bu maddeler ağızdan, deriyle veya solunum yoluyla vücudumuza girerler ve dokularda birikim yaparlar.
Çeşitli kaynaklardan gelip biriken toksik
maddeler yorgunluk, depresyon, denge problemleri, zayıf bir hafıza,saç ve tırnak güçsüzlüğü, kronik enfeksiyonlar, diyabet, alerji,sırt ve eklem ağrıları, doğurganlıkta azalma gibi çok ciddi sağlık sorunlarına yol açar.
➡️ Hem bize hem çevreye olumlu etki
sağlamak için deodorant kullanmamak gibi kimyasal toksinlerden uzak durmak gibi yapabileceğimiz küçük adımlar olsa da
toksik etkenlere maruziyeti sıfırlamak mümkün değil. İşte buradada devreye vücudumuzdaki benzersiz mekanizma detoks sistemi giriyor. ➡️ Detoksifikasyon basitçe yabancı ve toksik olan her maddenin idrar, dışkı veya ter yoluyla vücuttan uzaklaştırılması işlemidir. ➡️ Detoksifikasyon başlıca karaciğerde gerçekleşir. Bunun yanında bağırsakta, beyinde, akciğerde, deride ve böbreklerde de düşük düzeyde detoksifikasyon sağlanmaktadır.
➡️ Vücutta detoks mekanizmasının gerçekleşmesi için B 1, B 2, B 6, B 12, C vitaminleri, folik asit,magnezyum minerali, sistein, glisin, taurin gibi aminoasitler gereklidir. ➡️Bu nedenle vücutta detoks mekanizmasının sırrı aslında çeşitli beslenmede yatmaktadır.
➡️Bunun yanında pancar, maydanoz, havuç, zencefil, kişniş gibi bazı besinler detoksifikasyonu desteklemektedir.
📍Pancarlı, bol maydanozlu ve antioksidanlardan zengin yeşil elma, limon, salatalık ve suyla hazırlayacağınız bu içecek toksinlerden arınmanıza yardımcı olur ve kilo kaybını kolaylaştırır.
❗️Ancak bu içeceğin diüretik etki göstereceğini ve öğün yerine geçmeyeceğini de belirtmek isterim. Ayda 3-4 kez tüketmeniz yararlı etkileri sağlamak için yeterlidir.
As temperatures drop, our bowls get hot. 🔥 Stay warm with a cold-weather staple — butternut squash soup, made complete with a drizzle of #EVOO. Brand Ambassador Chef Giuliano Matarese's take on this classic fall dish looks as great as it tastes, so it's perfect for entertaining or cold-weather cravings.
1 large butternut squash, halved lengthwise and seeded
¼ cup Bono Olive Oil
1 medium yellow onion, chopped
2 tsp fresh thyme
6 cups (or more) vegetable stock
2 potatoes, cut into small cubes
6 slices of bread, thinly sliced and toasted
Bono Orange Marmalade
Bono Extra Virgin Olive Oil
Do you have a PHD in procrastination? Are you brave enough to call yourself out?!? To stop window shopping your health... always checking for the latest free trial, meal replacement shake, skinny tea, or free meal plan that promises a tight stomach and to lose 20 lbs in two weeks.
This is why you are stuck at the same place you were last year. You don’t get quality results from a cheap product.
These “solutions” don’t cater to your specific goals and preferences. You don’t learn what your body needs, and how to give it that. You certainly don’t get support.
The real reason you don’t get results is that you aren’t truly investing in yourself. You know you won’t feel bad about losing that minimal investment to match your half-way commitment.
Wouldn’t you rather invest into one thing that will actually work? You pay for your health either way, in prevention or restoration.
It’s time to make a decision to stop wishing and watching the success you see in others around you and actually invest in yourself!
I talked to a potential client one month ago and she was concerned about starting her program before Christmas. I told her we needed to start NOW.
In one month you can make amazing progress and get some great habits so you can progress during the Holidays, not gain more! Which, I’m proud to say she is doing!!! If you’re sick and tired of your excuses - NOW is the time to change! Not tomorrow, next week, or “as soon as”
Click the link in my bio to say YES to yourself today!
Dans une étude (PMC), des individus qui ont consommé du chocolat 🍫 noir 74% deux fois par jour pendant deux semaines ont connu une amélioration des taux d’hormones liées au stress, telles que les catécholamines et le cortisol, habituellement associées à l’anxiété.
Le chocolat noir contient des flavonols, qui sont des antioxydants qui peuvent favoriser la fonction cérébrale. 🧠
Ils le font en améliorant le flux sanguin vers le cerveau et en favorisant sa capacité à s’adapter aux changements environnementaux.
Ces effets peuvent vous permettre de mieux vous adapter aux situations stressantes qui peuvent entraîner de l’anxiété et d’autres troubles de l’humeur.
Girls Power 🌸💥
Tous les mardis c’est à l’ @happiness.club.nutrition que ça se passe pour les filles ! 😁
Séance de renforcement musculaire et cardio en intérieur quand il fait froid 🥶
L’objectif ? 🎯Brûler un max de calories toutes ensemble plusieurs fois par semaine 😁
Avec nous sur la prochaine séance ?! 💪
AÇAÍ BOWLS 🍌🍓🥥 .FACTS.. -They are DELICIOUS 😋 -Prevents growth of Cancer Cells by up to 80%
-Can reduce high blood pressure and high cholesterol -Help with weight loss
-Slow down the aging process -Reduce oxidative stress
-Indigenous Tribes contribute majority of their good health to Açaí berries
-Rich in more then 12 different vitamins -Contain over 44% Fibre -Help treat diarrhea, fever and ulcers
1 Acai packet, roughly 100g (I’ve found these a Trader Joe’s, Target, and my local Publix store)
½ cup of liquid (I like almond milk here but any milk or water would also work)
1 cup of berries (I typically use strawberries or a mixed berry blend)
½ frozen banana OR ¼ cup of cauliflower florets*
1 tablespoon of maple syrup
Add all of the ingredients to a high speed blender and blend until creamy and smooth. If needed, add a little additional liquid to get the blender going but remember that you want this to be rather thick.
Pour into a bowl and top with your favorite toppings such as additional fruit, coconut flakes, cacao nibs, and chia seeds. ENJOY!
(Not my photos)
So a year ago, I embarked on something I always wanted to do when I decided uni wasn’t the thing for me, become a personal trainer and go further upon this feat.
Tomorrow, I’m away on Cardiff to do even more learning into exercise health referral, something that will guarantee help the NHS in the future with saving money and helping people get better through the use of exercise rather than medication.
This is something that I feel very passionate about and something I’d happily do over personal training, mainly because you can help a lot more people than personal trainers, who are really meant to help people who are “okay” medically and don’t have a health issue. If you’re being trained by a personal trainer who isn’t competent in training you because of an illness yet proceeds to do so, you should be challenging them.
After this course I have a few more specialised courses to go down working on specific areas of the body and conditions so that I can be a specialist in these areas.
Along with that, I will be doing a cut next year to see what my body is really looking like, and see if I can be persuaded to compete 😉
The tale of the story though i want to share is if you know you have a passion about something, work as hard as you can to make that a career for you! @markbellspowerproject managed to make money from simply talking about powerlifting, a sport which at the time was not popular whatsoever, he’s made it into the biggest podcast and magazine in the world in that area, something that he has been training his whole life!! #instagram#instafit#instafitness#instafitsociety#fitfam#fitness#gains#gym#gymlife#bodybuilding#food#foodphotography#nutrition#yum#fuel#training#workout#weights#muscle#motivated#motivation#inspired#dream#beyourbest#idontevenlift#pose#selfie#progress
Desire creates diligence (feat. slightly unexpected PRs today)
DB shoulder press:
30kg x8 (1) -2 rep PR
30kg x5 tempo “3-0-0” (2) -tempo PR
25kg 2x8 (3) -shown 2nd
Desire creates diligence. That’s why I track every number for myself. That’s why I claim to design every number in any given lifter’s program. Numbers present patterns, and sometimes you project correctly, optimally; I’d like to think that I’m good at that. And sometimes you’ll only figure what works optimally looking back and tweaking the old projection. Some patterns are easy to tell how you’ll progress (eg in periodizing from 5x5 to 3x3 to a 1RM you’d expect your lifts to increase each workout), some require abit more investigation (eg when there’s more accessory vs less). I’ve been able to hit good sustainable PRs without changing exercises in the past month, by just tweaking the reps, sets, and RPE, and tempos sometimes. I KNOW for a fact these few exercises can help me progress for now
Diligence shows in recording your training. In order to investigate what works optimally, you must first have a record. I believe in designing and programming. Design‘s more macro: exercise selection and variation of angles, maybe rough guidelines for rep ranges, sets done. Programming is more micro: numbers like reps, sets, RPE, actual crescendo/tapering of volume; they tell a more specific story. The specifics in transitioning from phase to phase, or conditioning toward something: all types of conditioning; conditioning the CNS, conditioning motor patterns/drills, conditioning the muscle to take a greater workload, conditioning to get leaner. And I find...the desire of lifters shows in their diligence in tracking their workout numbers I’ve programmed for them. That’s why some guys are able to slap kgs on all their lifts every 8weeks, and some guys don’t, why some guys lose 6kg or more and get sick physiques in 7weeks, and others don’t
Btw, I’ll have coaching slots for the rest of the month of Nov (max 2 openings), so do DM over the next 2 days if you wanna transform your body or your lifts!
🔥 ATTENTION ATTENTION 🔥
The moment you have all been waiting for has ARRIVED! 🙌🏻
‼️𝗪𝗘 𝗔𝗥𝗘 𝗢𝗙𝗙𝗜𝗖𝗜𝗔𝗟𝗟𝗬 𝗢𝗣𝗘𝗡𝗜𝗡𝗚 𝗧𝗛𝗜𝗦 𝗦𝗔𝗧𝗨𝗥𝗗𝗔𝗬 𝗡𝗢𝗩. 𝟭𝟲𝗧𝗛‼️
You can NOW book into your classes via the F45 Training GloFox App❗️
𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘆𝗼𝘂 𝗱𝗼 𝗶𝘁:
➡️ Download the 𝗙𝟰𝟱 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗚𝗹𝗼𝗙𝗼𝘅 𝗔𝗽𝗽 via the App Store
➡️ Login using your email that you used to sign up for your free trial/membership
➡️ IF YOU DID NOT REGISTER YET, click “Register” at the bottom of the screen with the same email you used to sign up for your free trial
➡️ Once you have successfully registered, accepted the Studio Waiver, & Terms & Conditions click “Timetable” on the bottom lefthand corner of the app to see the schedule
➡️ Be sure to click on Saturday Nov. 16 to see the full schedule going forward
➡️ Choose the class time you would like to attend & click “Book”
➡️ You can also book on our website by logging in or registering @ www.F45Training.com/SpartaNJ/Schedule
If you have ANY issues whatsoever with booking, please CALL US @ 973 713 0035
𝗪𝗘 𝗖𝗔𝗡’𝗧 𝗪𝗔𝗜𝗧 𝗧𝗢 𝗦𝗘𝗘 𝗬𝗢𝗨 𝗜𝗡 𝗢𝗨𝗥 𝗦𝗧𝗨𝗗𝗜𝗢! 🙌🏻🔴⚪️🔵 #F45Sparta#F45Training
How many times a day do you hear friends, colleagues and partners say- ‘I haven’t had enough to drink’? A survey by the BDA (British dietetic association) found that 7% of people are NEVER able to drink healthy fluids regularly at work, and only 30% are sometimes able to do so. With 10-20% of GP consultations for fatigue and tiredness attributed to dehydration maybe we should be getting a bit more wet and wild when we are in the workplace.
It’s easy to forget to drink when busy or minus having a handy refillable bottle to hand. With all the essential functions carried out by the body that require water we should be sprinting to the nearest water fountain if we aren’t getting enough.
In the UK drinks provide 70-80% of our water needs and the remaining 20-30% comes from soup, stews and fruit & veg such as melon and celery. 💧 Aim for 6-8 150-200ml glasses per day
💧 Over an 8 hour working day aim to meet half your requirements at least especially if you are getting physical (ie 3-4 x 200mls)
💧 Drinking is as important as eating so ensure you take food AND drink breaks
💧 Use a refillable water bottle that you can transport from home to work (usually the bigger the bottle you carry around the more you’ll drink over the day, and great for measuring your total intake)
💧 Water is great, but tea, coffee, herbal tea, low-sugar flavoured waters all add up
💧 New habits become routine after two weeks, so try and make a change! You’ll feel better for it.
Males need more water - the BDA suggest 2L for men and 1600mls for women
The European food safety authority suggest 2.5L for men and 2L for women (excluding additional for exercise)
Constipation can arise from dehydration, so if you do suffer then aim for at least 2L daily 💩
Be in a calorie deficit, consume 1 gram of protein per pound of body weight and lift weights at least 3 times a week. Consistency is key. @blaze_athletics
For those interested, I have a whey protein that I created that specialized for fat loss. Link in bio
Don’t to forget to sign up before it’s too late for life/fitness coaching! I have a couple late morning/early afternoon slots available W/TH. Don’t wait until the new year to be great. Waiting is procrastinating...procrastination is a form of dismissiveness, laziness, and mediocrity...you don’t want to be mediocre do you?
Up toast & personal 🤩 ha get it?
It rained here all day yesterday! All I wanted was something warm & cozy, so logically I grabbed a toasty slice of @Daveskillerbread‼️
👉🏻 #dEATs@daveskillerbread 21 whole grains + Siggis plain yogurt + blueberries + bee pollen 🐝 + homemade @tastyasfit orange 🍊quinoa granola + Fig balsamic glaze
Posting my fall soup recipe tomorrow!! 🍁🍂My fiancé can attest, this is one of the top 3 best things I have ever made.
Getting a quick quad workout this morning 💪🏻
MACROS | 250 cal
P | 12
F | 5
C | 36
They say that they love me
Makes me sick to my stomach
They adhere to my words
They listen to that vomit
They glorify the scars
Admission it’s my fault
I didn’t show them all the blood
That came from the start
Hey stop looking at my power belly. Eyes up here ya animal
Produktinfo: 🌱 Das Färberdistelöl ist wegen des hohen Linolsäuregehalts eines der gesundheitlich wertvollsten Öle. In der Volksmedizin wird der Färberdistel unter anderem zur Behandlung von Menstruations- bzw. Wechseljahrbeschwerden, bei Verdauungsproblemen, Adipositas, Gewichtsprobleme, Gelbsucht, Masern oder zur Linderung bei Entzündungen in den Gelenken eingesetzt. 🌱 - Werbung - ————————————————————————- 🌱Eine ausgewogene Ernährung bedeutet, dass man sich abwechslungsreich ernährt und seinen Bedarf an allen Nährstoffen, wie Kohlenhydrate, Eiweiß, Fett sowieallen Vitaminen und Mineralstoffen deckt. Unsere Öle, Säfte und Essigsorten unterstützen die gesunde Ernährungsweise. 🌱 ————————————————————————-Gesund und nachhaltig produzierte Nahrung ist für uns sehr wichtig. Wenn Sie Fragen zu unseren Nahrungsergänzungsmitteln haben, kontaktieren Sie uns einfach, wir helfen Ihnen gerne weiter. Es freut uns sehr, wenn Sie unsere natürlichen Produkte kennenlernen und gute Ergebnisse erzielen. Sie können Ihr Immunsystem dauerhaft gegen Krankheiten stärken und fit werden. 👗👖 ————————————————————————-Wir sind in Berlin und senden Ihre 📦 Bestellungen in alle 🇪🇺 EU-Länder. Für detaillierte Informationen und 🛒 Bestellungen können Sie uns gerne unter 🌐 www.molendini.de 📞 +49 1639513687 💬 Whatsapp, 📧 , 🤳🏻(DM) 📩 erreichen. 👈————————————————————————-#omega3#fitness#power#natur#oil#oel#positiv#healthiswealth#plants#oils#beyou#pcos#essig#because#gesundeernährung #onlineshop#distel#healtyfood#gesund#fitnessfood#nutrition#vegetarisch#balance#positiv#naturalhealth#werbung#leinsamen#mindfulness#achtsamkeit#gesundheit#fussball
I want to know...do you want to see more of what I eat in off season vs prep? Meal plan vs macros vs containers, etc.
Pictured is a 6 hour ramen with lean pork, green onion, carrots, hard boiled egg, chicken broth, chili/soy, and noodles. You can sub noodles for another carb if you'd like.
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do." Pele 👩🎓
Ušla si u moj život sasvim slučajno, rodilo se prijateljstvo i izuzetno sam ponosna na tebe i tvoj akademski uspjeh moja dr.sc. Mirela Marić❣
Breakdown of the core: Major muscles included are the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis and erector spinae blah blah blah, so science.
There’s more to “training core” or “getting a six pack” than doing a few sit ups. A strong core is a fundamental aspect in having good posture, stability and balance. We use it in every day movements like getting out of bed, picking something up or even making sweet sweet love. Which is why it should be an important staple in your training sessions
Check out these exercises below. I enjoy taking the tabata training style approach with this which is 20 seconds of exercise followed by 10 seconds of rest and then move on to the next exercise. But you can adjust this depending on your own fitness levels.
1. Dead bug, or confusion bug as I like to call it. You’ll find out why
2. Break dance
3. Knee tuck over kettlebell
4. Plank build up
Smoothies are lyfe when I’m too lazy to cook but need something to hold me over until I get a chance to eat next.
This one is ugly but you can never judge a book by its cover. Or a smoothie by it’s color lol. » 8oz almond milk
» scoop of chocolate protein
» handful of spinach
» 1 tbsp chia seeds
» 1/2 banana
» spoonful of peanut butter
I’m baaaaack! And here’s your long post warning! ••• I started this page about 2.5 years ago with the intention of using it as a public platform to share fitness things with others. It was as I was getting ready to graduate college without much of a plan in what to do after.
I’m an instant gratification person, so when I didn’t get my strength and hypertrophy right away, and the social media aspect of it didn’t take off (as if it should’ve without patience and hard work 🙄), I lost motivation. And in the grand scheme of things, my head was never in it for the right reasons.
With all of this said- this is no longer a wannabe fitspo page, nor is it my “accountability page”. My current goals in life are to stay in the athletic/health industry in some shape or form and I’m currently researching different types of health and wellness coach/nutritionist certifications.
So this is where I’ll be finding/saving foods, workouts, and health articles and such, while also playing around and sharing my own ideas and personal goals in food and health.
That’s all, thanks for coming to my Tedtalk lolol 💃🏼