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  • Here’s a pretty stack of pancakes I wish i had but instead I’m studying for finals 🙃 sending you all love this week 💞 XOXO
  • Here’s a pretty stack of pancakes I wish i had but instead I’m studying for finals 🙃 sending you all love this week 💞 XOXO
  • 211 27 47 minutes ago
  • Your dedication will determine your progress and results 💪🏼⁣
⁣
⁣
Wearing my favorite hoodie 👻 @ghostlifestyle (discount code: GEM)
  • Your dedication will determine your progress and results 💪🏼⁣


    Wearing my favorite hoodie 👻 @ghostlifestyle (discount code: GEM)
  • 4,180 49 1 hour ago
  • [Cleaning up - Day 1]
To be completely honest, I haven’t been clean eating like I’m used to since some weeks ago. Traveling and not being in the same place has put me a bit out of habits. I’ve been eating more irregular, less some days and more some as well as more gluten, fats and sugar than I’m used to. It’s been lots happening lately for me so I have been out of my habits more than usual but I don’t see any bad come from it, more like the opposite. It’s not good for your body, or mental health, to never step out of the box your used to. I’m not stressing over the fact at all, I have been enjoying foods and company that I normally don’t have that much time for. What do I mean by that? Sometimes you need a mental break from clean eating and just enjoy life. I train hard and really make the most of my sessions so no harm done at all. I’m currently at 57 kilos, I’m 1.57 cm, and my strength is better than in a long time. 
I feel a bit more tired than I’m used to when I eat less structured and that’s why I need to clean up and structure my food habits again (I don’t lower my calories, I just make them cleaner). My plan is to keep it clean in general, except for family & friends get together a during December and really push my limits at the gym in general. Meaning that when I have nothing better to do, I will keep clean and fresh/healthy choices and choose others when social events require. Sounds like a plan? 🤜🏼🤛🏼
#mindset #cleaneating #fitgirls #fitness #health #decemberfocus
  • [Cleaning up - Day 1]
    To be completely honest, I haven’t been clean eating like I’m used to since some weeks ago. Traveling and not being in the same place has put me a bit out of habits. I’ve been eating more irregular, less some days and more some as well as more gluten, fats and sugar than I’m used to. It’s been lots happening lately for me so I have been out of my habits more than usual but I don’t see any bad come from it, more like the opposite. It’s not good for your body, or mental health, to never step out of the box your used to. I’m not stressing over the fact at all, I have been enjoying foods and company that I normally don’t have that much time for. What do I mean by that? Sometimes you need a mental break from clean eating and just enjoy life. I train hard and really make the most of my sessions so no harm done at all. I’m currently at 57 kilos, I’m 1.57 cm, and my strength is better than in a long time.
    I feel a bit more tired than I’m used to when I eat less structured and that’s why I need to clean up and structure my food habits again (I don’t lower my calories, I just make them cleaner). My plan is to keep it clean in general, except for family & friends get together a during December and really push my limits at the gym in general. Meaning that when I have nothing better to do, I will keep clean and fresh/healthy choices and choose others when social events require. Sounds like a plan? 🤜🏼🤛🏼
    #mindset #cleaneating #fitgirls #fitness #health #decemberfocus
  • 2,752 73 4 hours ago
  • VEGAN BURGER & CHIPS! 🍔🤟🏼
. . .
Thanks to those of you who voted for me to have a burger for my dins - this is for you 😜! It was my first time trying this burger out and scores on the doors are a 7/10 - partly my fault as I think it’s one that needs frying in more oil to make it juicier, but still delish tasting once in a bun with all the works 🤓👍🏼
————
So on the plate we have:
▫️ Uno @meatlessfarm meat free burger ✨
▫️ Toasted spelt and rye bun 🍔
▫️ Homemade thyme chips (Just cut a larG potato into chips, cover with olive oil, salt and dried thyme, and bake for 25-30 mins until soft but crispay) 🥔
▫️ And some roasted tender stem broccoli I covered with garlic salt 🥦
————
Deeeelightful ✨! Kinda realised after taking the pic how dry I made the burg look hahah, but rest assured there’s tomato underneath and it was smothered in condiments before landing in my mouth 😂👍🏼. ANYWAY time for more work now and ofc some desserts later👀
Have a lovely eve team! ♥️
  • VEGAN BURGER & CHIPS! 🍔🤟🏼
    . . .
    Thanks to those of you who voted for me to have a burger for my dins - this is for you 😜! It was my first time trying this burger out and scores on the doors are a 7/10 - partly my fault as I think it’s one that needs frying in more oil to make it juicier, but still delish tasting once in a bun with all the works 🤓👍🏼
    ————
    So on the plate we have:
    ▫️ Uno @meatlessfarm meat free burger ✨
    ▫️ Toasted spelt and rye bun 🍔
    ▫️ Homemade thyme chips (Just cut a larG potato into chips, cover with olive oil, salt and dried thyme, and bake for 25-30 mins until soft but crispay) 🥔
    ▫️ And some roasted tender stem broccoli I covered with garlic salt 🥦
    ————
    Deeeelightful ✨! Kinda realised after taking the pic how dry I made the burg look hahah, but rest assured there’s tomato underneath and it was smothered in condiments before landing in my mouth 😂👍🏼. ANYWAY time for more work now and ofc some desserts later👀
    Have a lovely eve team! ♥️
  • 875 19 3 hours ago
  • ✨Winter sunroom study time~
.
It’s cold outside, but the sun is warm as it streams into the windows and soaks into the air. And the space heaters help too! 🔥
.
⛅️I am happiest studying in natural light. But in the winter, the short days and cold weather make that difficult. No I definitely get the winter blues when I haven’t seen the sun in a while. 🌨
.
That’s why my roomies and I spent the late morning/afternoon studying in the sunroom! Some string lights, fuzzy socks, tea, and candles are all we need to get in the cozy study mood!🕯
.
For those of you who crave the sun like me, try to make your own sunny winter study spot. 🧸Maybe a desk, maybe a comfy chair, maybe some pillows and blankets on the floor. A space heater and hot tea go a long way! ☕️
.
Ps. What am I studying?
.
👩🏼‍💻Taking a timed practice exam (NBME) in preparation for my Ob/Gyn shelf exam.
.
📋Taking notes on information that I was uncertain about. .
💻More practice problems on UWorld.
.
📚Reviewing information in First Aid and the First Aid Ob/Gyn Clerkship book.
.
What are you studying right now? 🤓
  • ✨Winter sunroom study time~
    .
    It’s cold outside, but the sun is warm as it streams into the windows and soaks into the air. And the space heaters help too! 🔥
    .
    ⛅️I am happiest studying in natural light. But in the winter, the short days and cold weather make that difficult. No I definitely get the winter blues when I haven’t seen the sun in a while. 🌨
    .
    That’s why my roomies and I spent the late morning/afternoon studying in the sunroom! Some string lights, fuzzy socks, tea, and candles are all we need to get in the cozy study mood!🕯
    .
    For those of you who crave the sun like me, try to make your own sunny winter study spot. 🧸Maybe a desk, maybe a comfy chair, maybe some pillows and blankets on the floor. A space heater and hot tea go a long way! ☕️
    .
    Ps. What am I studying?
    .
    👩🏼‍💻Taking a timed practice exam (NBME) in preparation for my Ob/Gyn shelf exam.
    .
    📋Taking notes on information that I was uncertain about. .
    💻More practice problems on UWorld.
    .
    📚Reviewing information in First Aid and the First Aid Ob/Gyn Clerkship book.
    .
    What are you studying right now? 🤓
  • 1,213 29 5 hours ago

Latest Instagram Posts

  • Protein and Health
Abstract

Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day. The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.
#diet #keto #health #supplements
  • Protein and Health
    Abstract

    Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day. The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.
    #diet #keto #health #supplements
  • 0 0 25 seconds ago
  • Was out of the gym for a solid two weeks due to an injury.

I tend to get in a bad head space when I can’t workout. I snapped out of it last week but the first week was a bit tough. I hate not being able to be active in the way I want to be. I had to come up with other ways to be active other then lifting weights and that was tough for me.

But I’m back in the gym and did a little circuit with lighter weight then normal to ease myself back in! Workout below👇🏻 Circuit 1: 4 sets
Kettlebell squat-10
KB Sumo squat- 10
KB RDL- 10
Stationary lunge- 10 each leg 
Circuit 2: 4 sets
Banded glute bridge- 20
Glute bridge- 20
Walking lunge- 20
Jump squat- 10

Incline treadmill walk- 10 min

This workout took me about 45 minutes!

#taybfit #fitness #health #fitfam #fitmama #fitchicks #personaltrainer #onlinepersonaltrainer #happyhealthymama
  • Was out of the gym for a solid two weeks due to an injury.

    I tend to get in a bad head space when I can’t workout. I snapped out of it last week but the first week was a bit tough. I hate not being able to be active in the way I want to be. I had to come up with other ways to be active other then lifting weights and that was tough for me.

    But I’m back in the gym and did a little circuit with lighter weight then normal to ease myself back in! Workout below👇🏻 Circuit 1: 4 sets
    Kettlebell squat-10
    KB Sumo squat- 10
    KB RDL- 10
    Stationary lunge- 10 each leg
    Circuit 2: 4 sets
    Banded glute bridge- 20
    Glute bridge- 20
    Walking lunge- 20
    Jump squat- 10

    Incline treadmill walk- 10 min

    This workout took me about 45 minutes!

    #taybfit #fitness #health #fitfam #fitmama #fitchicks #personaltrainer #onlinepersonaltrainer #happyhealthymama
  • 1 0 55 seconds ago
  • You may wanna switch it up ... recently just changed my split of what muscles I hit during the week (this is a big deal for me). I have been doing a “bro split”, some might say... and I’ve been doing that for about 6 years... (chest/triceps, back/biceps, shoulders/traps, legs/abs) 💯

Don’t get me wrong, that split is amazing, and and it’s gotten me to where I am today (strength and size wise)... but as progress begins to slow down and goals have shifted, it’s time for a new approach.

I am now running a variation of a push/pull/legs that has me increasing the frequency of hitting each muscle group, allowing more total volume for each muscle group over the week.  So this time I really can’t skip leg day 😂  looking forward to the new gains to come 😤
  • You may wanna switch it up ... recently just changed my split of what muscles I hit during the week (this is a big deal for me). I have been doing a “bro split”, some might say... and I’ve been doing that for about 6 years... (chest/triceps, back/biceps, shoulders/traps, legs/abs) 💯

    Don’t get me wrong, that split is amazing, and and it’s gotten me to where I am today (strength and size wise)... but as progress begins to slow down and goals have shifted, it’s time for a new approach.

    I am now running a variation of a push/pull/legs that has me increasing the frequency of hitting each muscle group, allowing more total volume for each muscle group over the week. So this time I really can’t skip leg day 😂 looking forward to the new gains to come 😤
  • 86 1 1 minute ago
  • Benefits of avocado. 🥑Avocados are very nutritiousness . 🥑 They contain more potassium than bananas. 🥑 Helps to lower cholesterol.
🥑 Reduces inflammation. 🥑 Rich source of antioxidants. 🥑 Boots the immune system. 🥑 Anti- fungal. 🥑 Anti- tumor. 🥑 Prevent cardiovascular disease. 🥑 Regulate high blood pressure. 🥑 Best using during sickness during pregnancy. 🥑 Anti- aging. 🥑 Highest in protein. 🥑 Good for traiting the gastrointestinal tract.
🥑 Avocados improves brain function. . ....
🥑🥑🥑🥑
.

Përfitimet e avokados. Avokadot janë shumë ushqyese. 🥑 Ato përmbajnë më shumë kalium sesa bananet. Ndihmojnë për të ulur kolesterolin.
🥑 Redukton inflamacionin. Avokadot,  janë anti-oksidative. Forcojnë sistemin imunitar. 🥑 kanë aftësi anti- kërpudhore. 🥑 Avokadot kanë aftësi anti-tumoriale. 🥑 Parandalojnë sëmundjet kardiovaskulare. 🥑 Rregullojnë presionin e lartë të gjakut. Konsumimi i tyre është i domosdoshëm gjatë përzierjeve dhe gjendjeve të lëkundura gjatë shtatëzanisë. 🥑 kanë aftësi anti-plakjeje. 🥑 Janë të pasura në proteina. 🥑 avokadot janë mjaftë të pasura në fibra, për të trajtuar traktin gastrointestinal.
Avokadot përmirësojnë funksionimin e trurit gjithashtu. 
#avocadotoast #avocado🥑 #avocado #avocadoseed #green #vegetables #fruits #fruitsalad #holistichealth #holistichealing #holistic #vegan #veganrecipes #buddha #budhism #skincare #skin #nature #naturephotography #natyra #healthylifestyle #healthyfood #health
  • Benefits of avocado. 🥑Avocados are very nutritiousness . 🥑 They contain more potassium than bananas. 🥑 Helps to lower cholesterol.
    🥑 Reduces inflammation. 🥑 Rich source of antioxidants. 🥑 Boots the immune system. 🥑 Anti- fungal. 🥑 Anti- tumor. 🥑 Prevent cardiovascular disease. 🥑 Regulate high blood pressure. 🥑 Best using during sickness during pregnancy. 🥑 Anti- aging. 🥑 Highest in protein. 🥑 Good for traiting the gastrointestinal tract.
    🥑 Avocados improves brain function. . ....
    🥑🥑🥑🥑
    .

    Përfitimet e avokados. Avokadot janë shumë ushqyese. 🥑 Ato përmbajnë më shumë kalium sesa bananet. Ndihmojnë për të ulur kolesterolin.
    🥑 Redukton inflamacionin. Avokadot, janë anti-oksidative. Forcojnë sistemin imunitar. 🥑 kanë aftësi anti- kërpudhore. 🥑 Avokadot kanë aftësi anti-tumoriale. 🥑 Parandalojnë sëmundjet kardiovaskulare. 🥑 Rregullojnë presionin e lartë të gjakut. Konsumimi i tyre është i domosdoshëm gjatë përzierjeve dhe gjendjeve të lëkundura gjatë shtatëzanisë. 🥑 kanë aftësi anti-plakjeje. 🥑 Janë të pasura në proteina. 🥑 avokadot janë mjaftë të pasura në fibra, për të trajtuar traktin gastrointestinal.
    Avokadot përmirësojnë funksionimin e trurit gjithashtu.
    #avocadotoast #avocado 🥑 #avocado #avocadoseed #green #vegetables #fruits #fruitsalad #holistichealth #holistichealing #holistic #vegan #veganrecipes #buddha #budhism #skincare #skin #nature #naturephotography #natyra #healthylifestyle #healthyfood #health
  • 0 0 1 minute ago
  • 🎄🎁🌟 Cierra este 2019 luciendo un CUERPAZO digno de una reina; aprovecha nuestras ofertas y promociones válidas hasta 31 diciembre de 2019.
.
💌📲 Puedes consultar todos los servicios de Karol Spa al número telefónico y whatsapp +58 4143717105.

#spa #navidad #venezuela #tachira #salud #belleza #model #health #promo #life
  • 🎄🎁🌟 Cierra este 2019 luciendo un CUERPAZO digno de una reina; aprovecha nuestras ofertas y promociones válidas hasta 31 diciembre de 2019.
    .
    💌📲 Puedes consultar todos los servicios de Karol Spa al número telefónico y whatsapp +58 4143717105.

    #spa #navidad #venezuela #tachira #salud #belleza #model #health #promo #life
  • 1 0 1 minute ago
  • Have you fired up your kazan recently?
🍚 
It’s so much fun to expose your kids (or yourself!) to the many ways of eating, around the world!
🥕 
While staying in not-so-sunny Chandler, Arizona, we took out our culinary passports and visited Bukhara for some plov.
🍚 
This staple dish, made of rice, carrots, garbanzo beans, lamb, and whole heads of roasted garlic is a major comfort food.
🥕 
Is there a food you love that many people don’t know about?
🍚
  • Have you fired up your kazan recently?
    🍚
    It’s so much fun to expose your kids (or yourself!) to the many ways of eating, around the world!
    🥕
    While staying in not-so-sunny Chandler, Arizona, we took out our culinary passports and visited Bukhara for some plov.
    🍚
    This staple dish, made of rice, carrots, garbanzo beans, lamb, and whole heads of roasted garlic is a major comfort food.
    🥕
    Is there a food you love that many people don’t know about?
    🍚
  • 0 1 1 minute ago
  • Embarrassingly this is the only squat I’ve done in about a month 😅

I got back from a 1.5 week trip to Taiwan last weekend. Other than getting my daily steps in, I didn’t workout at all during my trip, and have had trouble getting back into the swing of things ever since.

It’s pretty typical to let up during the holiday season, but I don’t want to use the holidays to excuse myself from going to the gym. Refusing to wait until the new year for a return, I’m going back now!

Can you have a comeback amid the holiday season? Let me show you 💪

If you’re committed to staying consistent through the holiday season, comment “⛄️😤” below. Also feel free to share any tips or tricks you have on balancing the gym and feasting 🍖🥧 No matter where you are in your transformation journey, remember that everyone starts somewhere. Stay humble and don’t give up!
  • Embarrassingly this is the only squat I’ve done in about a month 😅

    I got back from a 1.5 week trip to Taiwan last weekend. Other than getting my daily steps in, I didn’t workout at all during my trip, and have had trouble getting back into the swing of things ever since.

    It’s pretty typical to let up during the holiday season, but I don’t want to use the holidays to excuse myself from going to the gym. Refusing to wait until the new year for a return, I’m going back now!

    Can you have a comeback amid the holiday season? Let me show you 💪

    If you’re committed to staying consistent through the holiday season, comment “⛄️😤” below. Also feel free to share any tips or tricks you have on balancing the gym and feasting 🍖🥧 No matter where you are in your transformation journey, remember that everyone starts somewhere. Stay humble and don’t give up!
  • 0 1 1 minute ago
  • 오픈 완료
  • 오픈 완료
  • 3 2 1 minute ago
  • 🍒🍑🍓
  • 🍒🍑🍓
  • 0 1 2 minutes ago
  • Moving through my busy bee life this month one down dog at a time. 😉 I have been on full hustle mode this year and it is not slowing down any time soon. My days are full of all sorts of good & exciting stuff, but anxiety likes to make an appearance every once in a while when deadlines get stacked on top of deadlines. Ya feel me?! 🙃 One yoga posture that never disappoints is down dog. I always tell my clients that if they don’t have time to workout or do a full yoga practice to stop for a couple of minutes and just do down dog with their eyes closed while practicing a few rounds of deep inhales and slow exhales. I’m telling you… it’s amazing how quickly your body and your mind will reset and refocus. Try it and let me know how it goes. There’s no doubt you’ll feel both energized and calm afterwards! 🧘🏻‍♀️ •••
Este año ha sido uno de los mas ocupados y este mes aun mas todavía! Muchas cosas buenas y exciting pero aveces da ansiedad cuando se siente que no hay horas suficientes en el día. Te ha pasado!? Una pose de yoga que siempre me ayuda es down dog. Siempre le digo a mis clientes que si no tienen tiempo de hacer ejercicios que paren y hagan down dog por unos minutos mientras respiran hondo. Tratalo. Vas a notar que inmediatamente te relajas y te da mas energía!
•••
#ShapedByFrances
•••
#OOTD : @2xu_northamerica
  • Moving through my busy bee life this month one down dog at a time. 😉 I have been on full hustle mode this year and it is not slowing down any time soon. My days are full of all sorts of good & exciting stuff, but anxiety likes to make an appearance every once in a while when deadlines get stacked on top of deadlines. Ya feel me?! 🙃 One yoga posture that never disappoints is down dog. I always tell my clients that if they don’t have time to workout or do a full yoga practice to stop for a couple of minutes and just do down dog with their eyes closed while practicing a few rounds of deep inhales and slow exhales. I’m telling you… it’s amazing how quickly your body and your mind will reset and refocus. Try it and let me know how it goes. There’s no doubt you’ll feel both energized and calm afterwards! 🧘🏻‍♀️ •••
    Este año ha sido uno de los mas ocupados y este mes aun mas todavía! Muchas cosas buenas y exciting pero aveces da ansiedad cuando se siente que no hay horas suficientes en el día. Te ha pasado!? Una pose de yoga que siempre me ayuda es down dog. Siempre le digo a mis clientes que si no tienen tiempo de hacer ejercicios que paren y hagan down dog por unos minutos mientras respiran hondo. Tratalo. Vas a notar que inmediatamente te relajas y te da mas energía!
    •••
    #ShapedByFrances
    •••
    #OOTD : @2xu_northamerica
  • 1 1 2 minutes ago
  • Craving delicious mouth watering sweets but you don't want to ruin your diet just choose healthier alternative version of your favorite snacks. Example low cal vegan ice cream INSTEAD OF high cal high fat dairy ice cream. 👥Comment below and tag a friend👥 📑 Online Coaching Available 📊
📚 Nutrition Coaching Available .
Train with @2busylifting by contacting
📧 ironiconsllc@gmail.com 📨
📳 267.571.6622 📲
.
What are you waiting for grab our FREE ebook to get a better bench press 🌍 www.2busylifting.com
  • Craving delicious mouth watering sweets but you don't want to ruin your diet just choose healthier alternative version of your favorite snacks. Example low cal vegan ice cream INSTEAD OF high cal high fat dairy ice cream. 👥Comment below and tag a friend👥 📑 Online Coaching Available 📊
    📚 Nutrition Coaching Available .
    Train with @2busylifting by contacting
    📧 ironiconsllc@gmail.com 📨
    📳 267.571.6622 📲
    .
    What are you waiting for grab our FREE ebook to get a better bench press 🌍 www.2busylifting.com
  • 0 1 2 minutes ago
  • Introducing your 2019 Hype Fitness Beast @christinemichalowski!
Completing 6 out of 6 challenges and finishing in the top tier 4/6 times,  you’re truly a resilient champion.  Enjoy this Christine,  you just set the bar for all future challenges! #champstatus
  • Introducing your 2019 Hype Fitness Beast @christinemichalowski!
    Completing 6 out of 6 challenges and finishing in the top tier 4/6 times, you’re truly a resilient champion. Enjoy this Christine, you just set the bar for all future challenges! #champstatus
  • 2 1 3 minutes ago
  • Winter time is all about comfort foods! This week for me will be all about the crockpot meals that are so much easier for a busy lifestyle. Today was a Bacon & Onion Roast Beef recipe from a cookbook I have called Make Ahead Paleo! I don’t necessarily think that we should all eat a Paleo diet but these recipes leave out the crap we find in traditional recipes (sugar, flour, unhealthy oils... etc.) so I like to stick to them.  Anyway! I can’t wait to dig in! 🤩😋
What’s on your menu for tonight?
  • Winter time is all about comfort foods! This week for me will be all about the crockpot meals that are so much easier for a busy lifestyle. Today was a Bacon & Onion Roast Beef recipe from a cookbook I have called Make Ahead Paleo! I don’t necessarily think that we should all eat a Paleo diet but these recipes leave out the crap we find in traditional recipes (sugar, flour, unhealthy oils... etc.) so I like to stick to them. Anyway! I can’t wait to dig in! 🤩😋
    What’s on your menu for tonight?
  • 0 1 3 minutes ago
  • You’re not allowed to knock it unless you try it!
•
@jillchristinefit gave me the idea with her Sweet Egg Waffles.
•
3/4 cup of Egg Whites, 2tbs of Powdered Peanut Butter, a dash of Pink Himalayan Salt, and a dash of Cinnamon.
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Sweet, salty, and packed with protein! 🍳
  • You’re not allowed to knock it unless you try it!

    @jillchristinefit gave me the idea with her Sweet Egg Waffles.

    3/4 cup of Egg Whites, 2tbs of Powdered Peanut Butter, a dash of Pink Himalayan Salt, and a dash of Cinnamon.

    Sweet, salty, and packed with protein! 🍳
  • 1 1 5 minutes ago
  • OMFG!!! That was one of the Best Sleeps Ever👌💕 This #sleep Mask Blindfold is AMAZINGGGGG 💪✅
DM me for info
  • OMFG!!! That was one of the Best Sleeps Ever👌💕 This #sleep Mask Blindfold is AMAZINGGGGG 💪✅
    DM me for info
  • 0 1 12 minutes ago
  • This has been a really hard decision to make, but here goes. I’ve decided that due to the declination of my health these past few months that it will not be in my best interest to start prep in January. With as much time as I’m having to take off from the gym, my body will simply not be ready physically for the stage or even to handle the extreme demands that prepping for a show requires. As for now, I am focusing on getting well, getting answers from doctors, and growing for the time I eventually can compete. Like I said, this was a really tough decision to make, and it makes me really sad to have to do this, but it’s what’s best for me, my body, and future competing career in figure. Maybe I’ll see the stage in 2021, but for now, it’s time to heal and time to grow. Thank you all for your love, prayers, and support. 🤍
  • This has been a really hard decision to make, but here goes. I’ve decided that due to the declination of my health these past few months that it will not be in my best interest to start prep in January. With as much time as I’m having to take off from the gym, my body will simply not be ready physically for the stage or even to handle the extreme demands that prepping for a show requires. As for now, I am focusing on getting well, getting answers from doctors, and growing for the time I eventually can compete. Like I said, this was a really tough decision to make, and it makes me really sad to have to do this, but it’s what’s best for me, my body, and future competing career in figure. Maybe I’ll see the stage in 2021, but for now, it’s time to heal and time to grow. Thank you all for your love, prayers, and support. 🤍
  • 11 1 28 minutes ago
  • ТОП 10 ошибок людей, начинающих тренироваться:
📌 Пренебрежение разминкой - как новичкам, так и опытным, особенно важно подготовить тело к серьёзной нагрузке, чтобы избежать травм.
📌Самостоятельность. Если ты только начинаешь тренироваться, не стоит думать, что ты все знаешь и умеешь, на первых этапах лучше заниматься с тренером, техника, количество повторений, подходов, совмещение тех или иных факторов играют важную роль, не бойся обратиться к тренеру, попроси его помощи, иначе ты будешь выглядеть глупо и можешь легко себе навредить.
📌 Переоценка своих сил. Очень часто вижу, как люди берут слишком большой вес и делают упражнение настолько некачественно, что становится страшно, не гонитесь за весами, начинайте с малого, работайте над техникой.
📌Вы мало пьёте. Вода спасает вас от обезвоживания, а также помогает повысить уровень энергии и даёт возможность мышцам оставаться гибкими.
📌Ожидания мгновенных результатов. Все изменения требуют времени, работа над собой - самая сложная.
📌Неправильное питание. Тренировка -это лишь малая часть успеха, питание 40% успеха.  Соблюдайте суточную калорийность и БЖУ и тогда результаты придут гораздо быстрее.
📌Мало или много отдыха. Речь, как об отдыхе между подходами, так и отдыхе между тренировками. В зависимости от цели отдых между подходами от 40 сек. до 3 минут. Не тренируйтесь каждый день, толку от этого мало.
📌Однообразные упражнения. Организм быстро привыкает к одному и тому же типу нагрузки. Разнообразие в тренировках, позволит вам более эффективно двигаться к своей цели.
📌Перескакивание с программы на программу. Очень часто наблюдаю. Если вы начали тренироваться на массу, так тренируйтесь, а не прыгайте из угла в угол, то занимаюсь на массу, то сушусь.
📌Ошибочное мнение о жиросжигании. Многие думают, что для того чтобы убрать жир с какого-то участка тела, с живота например, нужно тренировать именно этот участок... бред. Локального жиросжигания не существует!
...
✅ Не допускай данных ошибок и тренируйся правильно. Мы здесь говорим о здоровье и результате, не испытывайте себя и подходите к этому процемму с умом.#health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym
  • ТОП 10 ошибок людей, начинающих тренироваться:
    📌 Пренебрежение разминкой - как новичкам, так и опытным, особенно важно подготовить тело к серьёзной нагрузке, чтобы избежать травм.
    📌Самостоятельность. Если ты только начинаешь тренироваться, не стоит думать, что ты все знаешь и умеешь, на первых этапах лучше заниматься с тренером, техника, количество повторений, подходов, совмещение тех или иных факторов играют важную роль, не бойся обратиться к тренеру, попроси его помощи, иначе ты будешь выглядеть глупо и можешь легко себе навредить.
    📌 Переоценка своих сил. Очень часто вижу, как люди берут слишком большой вес и делают упражнение настолько некачественно, что становится страшно, не гонитесь за весами, начинайте с малого, работайте над техникой.
    📌Вы мало пьёте. Вода спасает вас от обезвоживания, а также помогает повысить уровень энергии и даёт возможность мышцам оставаться гибкими.
    📌Ожидания мгновенных результатов. Все изменения требуют времени, работа над собой - самая сложная.
    📌Неправильное питание. Тренировка -это лишь малая часть успеха, питание 40% успеха. Соблюдайте суточную калорийность и БЖУ и тогда результаты придут гораздо быстрее.
    📌Мало или много отдыха. Речь, как об отдыхе между подходами, так и отдыхе между тренировками. В зависимости от цели отдых между подходами от 40 сек. до 3 минут. Не тренируйтесь каждый день, толку от этого мало.
    📌Однообразные упражнения. Организм быстро привыкает к одному и тому же типу нагрузки. Разнообразие в тренировках, позволит вам более эффективно двигаться к своей цели.
    📌Перескакивание с программы на программу. Очень часто наблюдаю. Если вы начали тренироваться на массу, так тренируйтесь, а не прыгайте из угла в угол, то занимаюсь на массу, то сушусь.
    📌Ошибочное мнение о жиросжигании. Многие думают, что для того чтобы убрать жир с какого-то участка тела, с живота например, нужно тренировать именно этот участок... бред. Локального жиросжигания не существует!
    ...
    ✅ Не допускай данных ошибок и тренируйся правильно. Мы здесь говорим о здоровье и результате, не испытывайте себя и подходите к этому процемму с умом. #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym
  • 88 2 7 December, 2019