Sometimes in life, your situation will keep repeating itself until you learn your lesson ⚠️ #learnthelesson#growth
1,4284715 August, 2019
🔥GET A GOOD NIGHT'S SLEEP🔥 by @nutritionculture
Sleep is one of the most important yet underrated things that everyone needs to get enough of. Although it may sound simple in theory, it's not as easy as you might think. Here are some tips to help improve your sleep:
First, you need to ensure that you have zero caffeine before bed. Caffeine can stay in your system for hours, and can disrupt your sleep cycle.
Do not drink water before bed, as this can wake you up seeing as you'll need to use the bathroom. Also, eating before bed can increase your blood pressure and disrupt your sleep cycle so be sure to avoid any big meals 3 hours before bed.
Avoid any rigorous excercise three hours before bedtime, in order to be in a relaxed state. Try to plan your next day by writing a task list or using a schedule/planner in order to ease any stress you may have.
Research shows that people fall asleep best when it's cooler, so turn that heat down!
Bonus: Try sleeping without a blanket, as it has been proven that people can lose calories if they shiver in their sleep.
No screens 1 hour prior to your sleep! Blue light from your phone sends your brain signals that you want to be awake. Same goes for night lamps, as the light confuses the brain and impacts the function of your melatonin hormone. This is why everything in the room should be pitch black! Finally, stay consistent with your sleep schedule. Your body becomes used to going to sleep and then waking up at a certain time, so by getting your body used to a routine, your mornings will become much more productive & enjoyable.
For more fitness & nutrition info:
Friend who train together stay together ♥️
- #throwback to yesterday training legs with @lauravesty01 🏋🏻♀️ what a session, my legs hurt 🤪
Surround yourself with those who support you and don’t bring drama or negativity to your life, only then will you succeed 💜
What better day to hit a PR than a year from the day I started this whole thing? •
Today was chest day for me so I started off with my normal sets. I’ve been stuck around 170-175 as my max for a set of 8-12. I did a few sets of 165 and they felt really good so I went up to 185. I threw 185 up for 5 reps which felt easier than it ever had. •
So I put on 195 and got that up for 2 reps and at that point I said to myself what’s 5 more pounds to try and get a PR tonight. So I went for 200 and got it for 1 rep. I may have been able to get one more but the gym was empty and no spotter so I didn’t want to risk it. •
But I got better tonight and that’s what we’re striving for every single day. A year ago when I started I could barely bench 135 lbs for any sort of reps. So I’m really happy with my progress seeing as Bench has always been one of my weakest lifts.
Lifting with intent and intensity is what I’m going for. Check out @jonathonchildress_ new post about that now! •
🔥Did you know that ?🔥 Implement barbell rows for a great muscular V back ! If you want more infos just follow me for free workouts , nutrition tips , cutting tips etc 😁💪🏻✅
Credit @rob_its_gymtime .
🔥FOOD TO EAT FOR ACNE🔥 by @nutritionculture
An estimated 80% of all people between the ages of 11 to 30 have acne outbreaks at some point, and nutrition plays a key role in controlling those breakouts.
Dealing with acne can be tricky and frustrating. While not all of these foods may be culprits for you, these are the common foods that often lead to inflammation and breakouts for people.
❌The foods on the left side of the post are those you should try your best to avoid. Not only are they not the healthiest, but they can trigger acne as well. In order to regulate hormones and lessen inflammation, it is key to avoid foods that are processed, have refined sugars, and are high on the glycemic index.
✔On the other hand, the right side has plenty of healthier food options, that are anti-inflammatory and low on the glycemic index. They say you are what you eat.. well the healthier you eat, the better you'll look and feel, and ultimately reduce the likelihood of a breakout!
Keep in mind that studies have NOT shown a direct connection between the food you eat and acne; hence this is more anecdotal evidence. That being said, most people find that their acne drastically improved once they eliminated some of these foods from their diet. Try and test some of this food one at a time to see whether it makes a difference!
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I'm looking for 10 overweight individuals who want to lose >6 inches of belly fat without sacrificing their favourite foods over the next 90 days.⠀⠀⠀⠀
As always, let us know if you have any questions at all! 🤓
11022 August, 2019
✖️INTENSE SHOULDER WORKOUT ➡️Full Swipe [Bookmark & Tag a Friend]
💣The rep scheme this past week had me working harrrrd.
I’m at the point where I’m pushing myself to ‘do better’ in all arenas of life.
Whether it be my work, training, nutrition, education, relationships, or friendships I want to wake up each day wanting to ‘do better’
I want to go to bed at the end of each day and know I’ve succeed to achieve growth in some arena of life.
It could be a minimal amount or leaps and bounds.
I am enjoying every min of everyday knowing that I’m bettering myself.
👉So as each week goes on I am challenging myself to push it with a new rep scheme.
Something that each day is going to possibly make me think about pulling up short, making me dig deep within and overcoming that feeling.
🚀I have a lot of momentum going and I’m trying to double down.
I’ve always been able to realize when I’m on a “hot streak” and focused that momentum to take everything to the next level.
It’s a reminded to stay consistent✅.
Show up everyday✅.
And get sh*t done✅.