GET OUT THERE 👊🏼 One important thing to me is that this account never becomes hyper-focused on workouts
YES, it’s a huge passion and what most of us find camaraderie in👯♀️ BUT what good is a life lived in the gym if you aren’t using those strengths to ENHANCE your life— hiking, skiing, swimming, carrying your kids, aging gracefully, etc
I never want (perfect) bodies to be the end goal around here ❌ They will ALL age and change, BUT they are also the vehicle we have been given to experience this life, so let’s take good care of them, but not idolize them
Thanks for listening— it’s easy to allow GOOD intentions to swing a little too far if left unchecked (talking to MYSELF, here)
‼️Curious: Any recent ways fitness has enhanced/facilitated other areas of your life? 👇🏼 (Skiing blacks/ powder/ trees for hours on hours this week with strong legs for me)
3,09112112 hours ago
What's your best hangover cure?
Read below for more on this topic👇
Tag a friend goes partying too much😉
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REPOST: @smurray_32 - - - - - -
So, as everyone is likely hungover today after Saturday night, let’s talk about some dietary strategies which you can implement today for preventing/curing an inevitable hangover
Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015)
For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake
➖ Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender
Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency
➖ Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above)
Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential
Not really a fitness related post... but the reason I’m in California, is because my first sweet girl, Bagheera, has cancer.
Her mass in her jaw has grown rapidly... and I’m here to spend as much time as I can with her 🖤🖤🖤🖤🖤🖤
My animals are my babies. Some may think flying to see your animals for the last time is ridiculous... those people don’t know me very well.
Please send love and prayers my way for my baby 🙏🏼
💥WHY YOU GAINED WEIGHT OVERNIGHT💥
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
This is a very common question from clients and followers here on IG, so I figured it was high time to address it.
First things first, if you gained a few pounds overnight, you can lose it just as fast. Don’t fret.
And no, you did not get fat overnight. Most likely, you just haven’t taken your morning dump yet.
Or, you had a big dinner and it was salty (water retention).
You could also be retaining water because you’re dehydrated or stressed.
Or you’re on your period.
Hope this helps some of you out there freaking out over a few pounds gained overnight 😉
Tag a friend who needs to see this👇
1,0481915 hours ago
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1,0623227 February, 2020
🔺Fat loss and the long term effect.
Last December, @branden.vasquez and I made a last minute decision to do a mini-cut for the LA Fit Expo, and we had about a month. In about 4 weeks, we barely lost any fat, despite being super dedicated to macros, training, and cardio. We joked around about it in California too. “Dude, we didn’t lose s***.”
That’s an exaggeration though, because we did. There was possibly around 4-5lbs of actual fat lost and some water, which is noticeable, but nothing to ride home about. We knew going into it, that a month was not enough time. Our dieting phases usually last much longer.
However, I want you to think about compound loss instead and fat loss over time. Had we really cared (we didn’t) and decided to start dieting in October instead, 12-15lbs of fat loss is very physically noticeable.
🔹Start dieting much earlier than you think.
🔹Fat loss can be painstakingly slow, so accept that.
🔹More cardio is rarely the solution.
🔹Rapid weight loss burns muscle and takes it’s toll on your strength, which is not your goal if you care about your physique and muscle.
You have abs as well!
If you keep in training abs, those muscles will get stronger and bigger however they won’t be visible if they are still covered by layer of fat.
Work on losing your body fat first!
1. CALORIE DEFICIT
2. RESISTANT TRAINING
3. You can add some cardio if you want to, however n.1 & n.2 are fundamental 💪🏼 -
- #fatloss#caloriedeficit#abs#abworkout#puregym#moston#fitness#fitnessjourney#fit #
1041 seconds ago
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In moderation, coffee seems to be good for most people — that’s 3 to 5 cups, which is up to 400 milligrams of caffeine a day.
A 2017 review done by the british medical journal on coffee consumption found that moderate coffee drinkers had less cardiovascular disease and premature death from all causes, including heart attacks and stroke. (1)
Evidence suggests that coffee consumption in large amounts, however, can lead to a reliance on the drink, and tolerance builds over time. Withdrawal symptoms include a headache, fatigue, irritability, difficulty concentrating, and depressed mood.
A moderate amount of caffeine, on the other hand, can wake you up, boost your mood, energy, alertness, concentration and athletic performance. Coffee is considered to be a great pre-workout supplement as well - about 150-200mg of caffeine is more than enough prior to a workout session.
The type of coffee matters as well! Coffee that’s filled with cream and sugar is not the best option out there due to a higher calorie content & extra unhealthy additives - plain black coffee tends to yield the most amount of benefits for most individuals.
400mg of caffeine is generally sufficient for most people, but test the waters to see what works best for you.
Coffee consumption can be very beneficial! Just make sure to not drink too much of it - moderation is key! ☕️. (1) BMJ 2017;359:j5024
Cheers to the freakin’ long weekend!! 🥳🎉🍻 Whatever you up to this weekend, go make some stories for Tuesday!!🙌💯
Who knows, you might even catch our mascot Surgeo catching some waves 🏄🏽♂️🌊
311 minute ago
الضخامه والتنشـنيف لكل منهم إيجابيات وسلبيات !! من خلال خبرتي البسيطه في اللعبه احب ان اقدم لكم هذا التقرير البسيط عن الضخامه والتنشيف
واتمنى من الجميع ابداء رأيه
2- الراحه النفسيه
4- الأوزان الي ترفعها في الجيم تكون اعلى
1- من فوق الملابس تطلع ضخم ومشيتك تكون لها هيبه ومنظرك يدل بأنك لاعب كمال اجسام >> اجمل نقطه وهي الفاصل بين النشافه وضخامه
2- الكل يعلم بأنك لآعب كمال اجسام او على الأقل ممارس لهذه اللعبه مظهرك يدل على ذالك
1- بعد خلع التيشرت والنزول للمسبح جسمك لايكون بالمظهر المثالي المطلوب
2- البطىء بالحركه
1- جسمك رشيق ومعضل
2- ملابس تطلع عليك جداً رائعه ومظهرك رياضي كووول
1- عند نزولك للمسبح وخلع القميص > الكل يشده نزولك للمسبح وتصبح حديث الناس والأعين تتجه اليك وكأنك اسطوره زمانك
1- ضعف الاداء في الصاله
2- مظهرك الخارجي لايدل بأنك لآعب كمال اجسام مثل الشخص الي يمر بمرحله ضخامه
3- النفسيه في الغالب تكون مش ولابد بسبب الرجيم والدايت
4- المعانه التي تعانيها حتى تصل للهدف
High rep deadlifts with 230lbs on the bar by @craig.lowden.81 who weighs around 150lb.... he strength trains twice a week for a total time investment of 60mins.
012 minutes ago
Have you been working hard, focusing on your career, your family and put your health / fitness goals on the back burner?
If you have... and you want to get back in shape, feel confident, learn about nutrition, and reset your habits so you can maintain a fit body for life. Myself and @serene_strong have got some programs starting in the next week or so, both online and face to face.
We’ll take care of all the overwhelm and not knowing where to start for you.
You’ll need some motivation, some discipline, some accountability, someone to guide the way if and when shit hits the fan.
We know coaching with us is an investment so here’s some of The Benefits you’ll gain in the next 12 weeks working with us…
➡️ You’ll have someone expecting you to succeed.
➡️ When stress eating or binge eating temptations creep up, you've got us in your pocket to help you out.
➡️ You know you're eating exactly what you should (and enjoying all of the foods).
➡️ No foods are off limits (within reason).
➡️ You not only gain a coaches, but also friends, who are going to push you every day to become better.
➡️ You stop wasting time in the gym. If you value your time you should this is MEGA!
➡️ You learn more about proper nutrition. You will be able to call BS on all the diet fads and myths.
So, if you've been waiting around to make some changes, now is the time to act! .
Message us “coaching” to secure your spot!
💥💥FATS ARE NON-NEGOTIABLE💥💥
Continuing with the topic of LOW FAT DIETS 🚫🚫
🤔🤔 Hopefully you are all familiar with the fact we have certain fats that are known to be 'essential fatty acids'. This means that we can not make them in the body and therefore have to obtain them from food/supplementation. 🐟 🥜 .
👉👉These are alpha linoleic acid (ALA - an omega 3 fatty acid) and linoleic acid (LA an omega 6 fatty acid), your body can then convert some ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However this conversion is not particularly efficient so it's wise to include food sources of all 4 of these fatty acids such as walnuts, chia seeds, flax seeds/flax seed oil and fatty fish, or to supplement appropriately. 🐟🥜🐟🥜🐟🥜🐟🥜🐟🥜
👍👍👍These essential fatty acids are key to health and are key to reducing the risk of many health conditions such as cardiovascular disease, rheumatoid arthritis (and other inflammatory conditions), macular degeneration, eczema, psoriasis, high blood pressure, poor immune function etc. .
👉👉Although not considered 'essential', this does not mean that all other fats aren't a beneficial part of a healthy diet. Fats are the building blocks of our cells, they carry fat soluble vitamins, provide energy and support growth and development etc. ✅✅✅
Tomorrow I’ll be posting specifically about the BENEFITS of CHOLESTEROL ➡️➡️➡️
If you’re interested in the full article, drop me a DM and I’ll send that through to you 📲📲
Have a great Friday folks! ✌️✌️
Nah ini ada tips lagi buat kalian para Fitbiters yang sering kebingungan mengukur porsi ketika makan. Kadang lauk nya kebanyakan daripada karbonya?😏
Ini mimin punya tips simplenya yang bisa kalian coba. Langsung swipe kiri aja gambar diatas👌
Let’s talk Macros! 🍏 @Bethtruemanfit gives us the low down on all things macros to help you nail your nutrition.
Macros or ‘macronutrients’ are a group of nutrients that are found within our food that give us energy. They all play different roles within our body and have different energy values which dictates how many calories of energy we get when we consume them.
🥑 Fat is often the macro that people avoid, but it is very important to include healthy fats within your diet. Fats are (like carbs) a source of energy, whilst also being responsible for carrying fat soluble vitamins A, D, E and K.
The guidelines for the general population recommend that fat should make up 30 – 35% of your total daily calorie intake. This may be slightly lower for athletes and anyone who is extremely active, as carbohydrate energy budget is generally of greater priority. However, it is important to note that fat intake should never go below 20% of your total daily energy intake as this can increase the risk of poor vitamin absorption, high cholesterol and imbalance of nutrients.
🍳 Protein has an energy value of 4 kcals per gram. Its primary role within the body is for the repair and recovery of your muscles and maximising training adaptations. The guidelines for the general population recommend consuming 0.8g per kg body weight per day. For active individuals this increases to 1.2 – 2.0g per kg of body weight, depending on the type of exercise you do and whether you are in an energy deficit.
🍌 Carbohydrates have an energy value of 3.75 kcals per gram, which we round up to 4 kcals. Despite carbs often being demonised and avoided, they are actually extremely important within your diet. This is because they are the main source of fuel for both your muscle and your brain. Guidelines recommend carbohydrates should make up between 45 – 65% of your total daily calorie intake, depending on how active you are.
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☕️ Need that pre or post workout coffee fix? Why not head to Adam and Eve (next door) and give their all NEW vegan iced coffee a try?! 🤷🏼♀️🤷🏻♂️😍 #FoodFriday
• • •
Why not book your free consult with our director of sports science today?!? 👨⚕️🏋️♀️
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Double tap if you love coffee!
Although Coffee itself is good for you
All the crap that you put in like sugar, cream, syrup, sweeteners and who knows what else really isn't..
Especially if you are trying to lose weight, by adding all that shit you are making a 0 calorie drink to a 200 calorie drink at minimum..
4320 minutes ago
1000 gram ! 💨
For most people, losing weight only 1000gr is NOT significant and NOT worth mentioning! 🙄. (and most likely just water loss)
Losing weight (or better FAT) is increasingly MORE DIFFICULT for older people, due to slowing-down in metabolism and lower burning rate of calorie per day!
For younger adult it's easy to eat 3000+ cals a day, and still do not gain weight.
But, for a man at my age (50yo), I try hard to eat NOT more than 2000cals a day ☝️ and still working out daily, trying to burn out 2500-3000cals A DAY!
This shows how hard it is to maintain a desired weight as we get older!
5years ago, I used to weight 83kg, and could lose 10kg in a year easily 🤭
But then.. its getting more and more difficult to lose more weight 😔
It is HARD, but it is POSSIBLE!
The 🔑 is NEVER GIVE UP!
We only have 1 time chance to live in this world, in this 1 only body.
🙌 WE BE JAMMIN' 📷 @shazza.slimmingworld
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