Wer würde wem in einem 1 vs 1 besiegen (Markiert)
Folgt uns gerne.
Happy Tuesday!!!!🥳 Here I have provided a picture with ab progress and my awkward arm that wasn’t flexing , just chilling there lol. If you swipe, you can see the ab workout I did today after Arms, Shoulders, & Back. I usually do this core routine after arm day. ❗️IMPORTANT TOPIC❗️: 🌟Sports Bras🌟 I purposely wore this sports bra today because IT IS TOO SMALL. Look at how some parts are bulging or falling out. Your sports bra shouldn’t be too loose where your baggage is jumping around...but it also shouldn’t be so tight that it leaves marks on your skin. The fit should be snug. I’d also recommend having at least 3 sports bras if you can. One to wear, one in the wash, one ready to go. You should treat your sports bra like a pair of running shoes — they only last so long. Depending on your level of activity, it would be beneficial to replace your sports bra every 6mo-1yr. The elasticity wears out over time and it won’t protect your 🍈’s too much once it does. It’s important to know what kind of sports bra works for you - light impact (yoga, low aerobic activity), moderate impact (biking, jogging, weights, etc), or high impact (running, soccer, HIIT, etc). It may also vary depending on how much support you PERSONALLY need — everybody is different😋 Having a good sports bra is really important because your 🍈’s only have so much “elasticity”. Exercising without one can break down your connective tissue and causing sagging or pain😵 This is just a really revised version of all the information you could learn about the importance of sports bras. I learned this through my training at Fleet Feet where one of my duties was helping fit people for bras.🤠💋
CLIENT(S) SPOTLIGHT 🔥🔥🔥
Obsessing over these results right now!!! Jennifer Thomas, her mom & her dad all started keto a little over 2 weeks ago & are KILLING it!!! 💪🏼 They follow the plan to a T, they ask all the right questions, & are making the most out of their meal plans!! They’ve all tried keto before, but something just wasn’t right. They knew that something wasn’t right about eating cheese & bacon all the time, what we call “dirty keto” but they knew their bodies responded well to NO carbs/sugars!! So we dialed in their keto specific to their bodies! But better yet, we switched it up to HEALTHY KETO. 👏🏼👏🏼👏🏼 No cheese, no bacon, & look at this movement!!! Their energy levels are HIGH, working out constantly & feeling amazing! 🔥🔥 Not everybody can be on the same plan, you have to listen to YOUR body, remember what works for one, might not work for you but there is a plan for you! We can help you find it! Schedule a meal plan today for FREE at nutrishoproseville.com !!! 💪🏼💪🏼💯 #preworkout#roseville#aesthetics#crossfit#mma#bjj#ifbb#wbff#physique#bodybuilding#bikini#figure#workout#gym#muscle#flex#fit#npc#fitspo#fitness#gymmemes#fitspiration#fitfan#legionofboom#gains#bulking@nutrishopusa
I never leave home without one of these. Being hangry in LA traffic is no joke. See how @arbonne compares to the other brands! 🤩 & thanks to @katterracina for the amazing visual 💚 Let me know if you’d like to order these or get more info!
Some of my fave back exercises lately. I’ve been getting a crazy pump. Still working on improving my strength.
Your back is supper important because it helps a lot with your posture. Since you can’t typically see your back people forget to train it. In reality you should be training it more frequently than the muscles you can see! Always remember mind to muscle connection when training your back as well to get an effective workout.
1️⃣ 3x8 pull ups
Great way to start warming up your back for your workout
Super set with
2️⃣3x8 neutral grip pull up
3️⃣3x10 bent over, over hand barbell rows- great at targeting those stubborn mid lat muscles
4️⃣3x10 resistance band rear felt flys into 10 scapula retractions- super great for posture!!!
5️⃣3x8 heavy dumbbell curls- hold weight so pinky is in the middle. Start in a neutral position with palms inwards. Curl weights up, once past 90° start rotating wrists outwards to end the curl with your pinky up. This targets the hole bicep and takes strain out of your grip.
Hope you enjoyed! Love ya lots!
Happy hump day 🐪 .
It’s no secret that I absolutely love sweets, so to be able to find recipes that allow me to make treats without all the added sugar! These delicious looking slices are the monster cookie bars by @thebigmansworld pretty quick and easy to make as well! Let me know if you try them! .
Tonight will be my first night back at the gym after having 2 days off being sick, and it’s a Fit class (Hiit) and I’m scared 😟 wish me luck!
Every Tuesday and Thursday from 6:30-7:15 we offer a HIIT Bootcamp class! There is no membership required to join this class just show up with $10 and hop in! Great for all ages and fitness levels! Message us for more details!
😬😬And this is what happens when you take nearly a week off from the gym to travel...
Day 1 was more like a torture session than a quick workout... but, I didn’t die... •
And I’m better because of it.
Day 1 or 1 day?
🌠 PREHAB or REHAB, take your pick 🌠 🏃🏽PREHAB: A proactive approach to injury prevention. 🤕 REHAB: A reactive approach to return your body back (hopefully) to it's original condition.
It's super easy to push health to the wayside when you're feeling great. It's much more challenging to pick up the pieces after all hell has broken loose. 😬
Get ahead of your health. Stuff is going to go awry for all of us at some point. Build a strong foundation now to make life easier down the line. 🌟 2 days per week of whole body resistance training (1 set of 10 reps per exercise) is enough to preserve and possibly increase bone density & improve overall strength. 🔬 Focus on:
Strength 👊🏽💥 Any questions? Comment below 👇🏽 or dm 🤙🏽✌🏽
“You look sweaty”
That’s because I am now fuck off -
What else would I go to the gym for? Remember the gym isn’t a fashion parade, most who step in the gym are there to better their self and be the best version of their self. There’s only a small minority that treat it like a pissing contest and they aren’t highly regarded in society trust me.
Some girls carry make up in their purses! I carry prepped food and cutlery!!🤣🤪
🔥 READY 🥊2🥊 R U M B L E 🔥
LAST DAY “Fight Camp LA” !!!
@mannypacquiao lookin INCREDIBLE as we got in our last conditioning workout before
Camp heads to Vegas for “Fight Week”😲🙏
BEYOND GRATEFUL for training & runnin with the pack throughout this camp🙏🥊
Special thanks to : @mannypacquiao @arnoldgonzalez.ag @itsjamesfox @ab_lopez96 @ernel.fontanilla for the added push , encouragement & TEAMWORK😤🤙🏽🎁
5 days TILL FIGHT NIGHT BABY!!!
🥊”TAG” 3 peeps that are BIG part of your TEAM!!!🥊
Smiling to hide the massive chafing going on under those darn jeans. 😬
시원하게 비오는날! 기분좋은 수요일 화이팅!!
What do you eat before bed
Remember, I have a whole vid on this topic on YouTube (link in bio👆🏼) for those interested in graphs & links to the papers
Contrary to what most people believe, a meal 1-4hrs pre-bed can actually be beneficial for several reasons
Sleep: A carb rich meal in the 1-4hrs pre-bed has shown to improve sleep quality (Porter & Horne 1981).This is primarily as a result of carbs playing a role in increasing free tryptophan concentrations (Fernstrom & Wurtman1971) which have shown to have direct effects on sleep producing an increase in rated subjective sleepiness & decrease in total wakefulness (Hartmann1982, Silber &Schmitt 2010)
Diet adherence: A pre-bed meal has actually shown to be BENEFICIAL for weight loss (Sofer et al 2011, Sensi & Capani 1987, Keim et al 1997) mostly as a result of increasing diet ADHERENCE & making it easier for participants to adhere to sustaining a kcal deficit required to lose weight (Hill et al 2012) ie. you’re more satiated before bed thus reduce the likelihood of raiding the cookie jar & wiping out your deficit
Extra: With the addition of protein to a pre bed meal you can allow for an additional stimulation of MPS & though TOTAL daily protein intake is what is most important when seeking to gain LBM (Bosse et al 2012) the timing/frequency of protein feeding still does play a role (tier 3 of the nutritional pyramid of priorities) & studies have shown pre bed protein ingestion to improve overnight MPS (Trommelen & van Loon 2016) thus, in the long run *potentially improving skeletal muscle adaptations to training
What about fat gain? Carbs after 6pm don’t get stored as fat (Sofer et al 2011). Time of day doesn’t dictate whether your lose/gain weight, total daily kcal intake does (Romieu et al 2017) thus if kcals are in check, carbs after dark will simply contribute to your daily total
See pic for some good meal ideas: Priority should be protein & carbs while keeping fats low as fats have shown to negatively influence sleep time (Grandner et al 2010). Also be sure that a) it isn’t a HUGE meal & b) its low in liquid as those will disrupt sleep & have you running to the toilet during the night
Make sure they mention me....for the next Century!