BOOTY AND HAMSTRINGS. This is a leg press variation that isolates the glutes and hamstrings. Give it a try instead of doing seated leg curls or lying leg curls for the 100th week in a row.
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Bicep curls and face pulls! Everything is sped up. The face pulls look weird from that angle but be sure to engage your scapula and drive out with your elbows! For the curls keep your arms at your side and squeeze slow and controlled. Pause at the top when your muscle is most engaged. Try these out !
OHP day was a great session this morning. I really felt every rep, really focusing on the muscle mind connection, and had great energy through it all. For me personally I love training in the mornings. I roll out of bed, my human goes to work, I sip on pre and go lift some heavy shit. I then get ready for work prepping my meals, preparing everything I need for the rest of the day, and head on to work. It really puts me in the right mindset knowing that I've already accomplish something great that day, which then it motivates me to continue healthy habits throughout the day. I will work out in the afternoon if I know that's the only available time to, but I feel like I am more susceptible to find excuses not to go and to make it a rest day when it's not necessary. I know that i'm not the only one who falls victim to this because you guys know you have done it too. To really become successful with your health and fitness goals you have to figure out what YOU prefer and what works best for you. Not what someone else told you, not what you read in a magazine saying that being in a fasted state burns more fat, but because it works for YOU. You have to really find what YOU enjoy to do because waking up knowing you have to do something you hate every day.... you'll never be able to succeed and reach your goal. I hear too many people do things they don't want to do because they think that that's what they have to do to get the results you're looking for. I can tell you the number one thing that you need to do is build a lifestyle that is sustainable and enjoyable. Embrace eating healthy, embrace getting strong, and embrace the lifestyle. #1stformathletesearch#1stphorm#fitness#ifitfitsyourchallenge @iifymapparel @1stphorm #iam1stphorm#duespaid#wedothework#bethe1#legionofboom#deadlifts#girlswholift#bodybuilding#bodybuilder#weightlifting#healthylifestyle#1stphormvideo#1stphormathlete
Nemáte ani tušení, jak moc miluju snídaně 😋 a svačiny a obědy a večeře a ... vlastně všechno jídlo 😂
Tady je do kolekce jedná z mých milovaných ovesných kaší tentokrát s banánem, nektarinkami, granolou, čerstvými datlemi z @veganza_store (o kterých jsem vám povídala v mém posledním vlogu - odkaz na něj v mém bio), bagetkou a tofíčkem smícháným s PB2 arašídovým máslem v prášku 😋
Dokonalých 1075kcal 😁 A stejně jsem šla ještě potom vymetat kdejaké dobroty😊😋
No jo, posledních pár dní jim jak vlk, ale jsem ráda, že se mi konečně zvedl apetit 🤗 Doufám, že vy si užíváte jídlo stejně jako já a vedete si dobře 🙂 Já pro vás striham další vlog a pokud mě Movie Maker nenechá ve štychu, tak ho tu zítra máte cobydup 😀 A o čem bude? To se nechte překvapit 😉
🔥WHAT DIET SHOULD YOU FOLLOW!🔥⠀
There are so many diets out there with so many different approaches to fat loss. It is very logical that you don't know which one is best for you. Here is a quick explanation!👇🏼⠀
The only thing that makes a diet work whether it is low carb, paleo, keto etc.. is a caloric deficit. This is something you can't get around. You need to be eating less than you burn. 🏃🏻⠀
Choosing a certain diet can help you get that deficit. For example cutting out most of your carbs. This will save you the calories from the carbs you were previously eating. 🍞⠀
So what diet should you choose? A diet that yo enjoy and can maintain for a longer period of time. You love to eat keto? Great go for it! You love IIFYM? Great do that. 🤔⠀
There is no magical diet that will make you lose fat. Only ways to make it easier for you to get a deficit. So try some out and see what you enjoy and can maintain for some time! 💪🏼⠀
Like if you agree👍🏼⠀
😅 by @SoheeFit⠀
Some toast action going on here 😆 almond butter, nana, homegrown peaches and cacao nibs 🤤 •••••••••••••••••••••••••••••••••••••••••
I love chlebík, lol 🤷🏼♀️ mandľové maslo, domáca broskyňa, banán a kakaové bôby 🤤
My favorite meal at the moment! 2 tomato & basil rice cakes (you can find them at Target) topped with southwest guacamole, canned chicken mixed with fage greek yogurt, and a side of berries. Surprisingly filling and soooo delicious. I've been having this meal post workout because #carbs and #antioxidants !
My love for nutrition is more than just helping people lose weight. I actually love being in the kitchen and creating new meals that are both healthy + tasty. Let me know if you guys wanna see more meal ideas on my page so I have more of an excuse to buy a cute apron and get to cookin' 👩🏻🍳
My goal in life was to have a big fancy decorative bedroom mirror... goal accomplished thanks to my new neighbor (who might I add brings @dylanbair_rd and I glasses of moscato randomly)🙃😍 #neighborgoals
Big thanks to everyone who tuned in live on sunday, and all of you lovelies who watched the Q&A later on in the day
I'm so excited to announce that I'll be launching a podcast! I'll be talking about sustainable dieting, tracking vs intuitive eating, politics within the fitness industry, my fitness journey and so much more.
I'm so happy to finally share this with you guys and I'll keep you updated throughout the process ❤❤
👊SUPER COMPREHENSIVE POST ALERT!!!!!
😅Maybe too comprehensive but I know some of you might implement it and that’s worth it!
🙏First, you have to calculate your daily calorie needs, like said in the graph. for gaining weight, multiply your bodyweight with 15-16. For losing weight, multiply your weight with 12-13. Now, this won’t give you your exact amount of calories BUT it’s close enough.
🙏Now, we go into your protein needs. Let’s be fair here. We’re not competitive bodybuilders so we don’t need the MOST CUTTING EDGE SCIENCE right? 1 gram per lbs of bodyweight is enough for you! If you want to get truly sciency, send me a DM and we’ll geek out about this :) Remember, proteins have 4 calories per gram in them.
🙏Calculate your daily dietary fat needs, fats are more calorically dense, they contain 9 calories per gram of fat. You need around 20-25% of your total calories from fat! So multiply your number of calories by 0.2 or 0.25 or whatever number in between those, divide the number that rolls out if by 9 and you have your amounts of grams of fat per day.
🙏Now, your daily carb needs! We’ve calculated everything we need for this, your calories proteins and fats, now it’s a matter of subtracting and dividing! so let’s get it! Add the amounts of calories from proteins and fats together, remember proteins have 4 calories per gram and fats have 9 calories per gram.
🙏Subtract that number from your total calories, and divide the number of calories by 4, the amount of calories per gram of carbs!!!
🙏THAT, MY FRIENDS, is how you set up your macronutrients. Now don’t only look at this and say, well that’s cool…
❤Actually implement it and WIN in your fitness!!!
❤If you need any help regarding your training and or nutrition, please let me know!!!
❤Much love, Dennis.
🇺🇸PEANUT BUTTER & JELLY🍓🥜
This oatmeal bowl was Heaven if you like peanut butter and jelly !! This one was made with homemade pb & jelly (recipe will be in my blog soon)
For this porridge all you need is 70gr of oats, 20gr of peanut butter, 300ml of water & 1 tsp of jelly (sugar free for me...).
▪️Mix water and oats and put that in the microwave for 2-3minutes. ▪️Then add peanut butter and remix. Put it back in the microwave for another 2minutes. If it's too thick add a bit more water. ▪️Then put it in the fridge for 10minutes.
▪️I topped it with a tsp of PB, some peanuts🥜 & jelly🍓. 🔹420kcal (C47 / F17 / P17)🔹
🇫🇷BEURRE DE CACAHUÈTE & CONFITURE 🥜🍓 Ce bol d'avoine était le paradis si vous aimez le beurre de cacahuète et la confiture !! Celui-ci a été fait avec du beurre de cacahuète & de la confiture maison (la recette sera bientôt dans mon blog)
Pour ce porridge, tout ce dont tu as besoin est de 70gr d'avoine, 20gr de beurre de cacahuète, 300ml d'eau et 1 cuillère à café de confiture(sans sucre pour ma part...).
▪ Mélanger de l'eau et de l'avoine et le mettre dans le micro-onde pendant 2-3 minutes.
▪ Puis ajouter du beurre de cacahuète et remixer. Remets-le au micro-ondes pendant 2 minutes supplémentaires. Si c'est trop épais ajoutes un peu plus d'eau.
▪ Puis mets-le au frigo pendant 10 minutes.
▪ Je l'ai garni avec une cuillère à café de Beurre de cacahuète, des cacahuètes🥜et de la confiture 🍓.
🔹420kcal (G47 / L17 / P17)🔹#fitfamily#oats#oatsrecipe#gainzz#proats#oatmeal#breakfast#snack#fitness#fit#fitguys#healthy#peanutbutterjelly#peanutbutter#jelly#fat#carbs#protein#foodporn#iifym
Ich bin hin und weg von @noemiayalarios 5 Wochen Transformation!
Sie hat an unserem Bodyshaping Workshop im TOP GYM für die Vorbereitung auf die Miss Lateinamerika - Austria Wahl teilgenommen, hat mein Programm mit Disziplin durchgezogen und in 5 Wochen eine super Veränderung hingelegt!
Neben ihrer Figur hat sie auch ihre Haltung verbessert.
Noemi bekommt eine 3 Monate gratis Mitgliedschaft im Top Gym und 3 Personal Trainingsstunden mit mir dazu.
Here's a set of 5 at 75-80 ish percent (215) with a cold, being congested AF, and feeling bloated af 🙃 Andddd it's sped up because that's how slow they moved lol...feeling muchhhh better today so hopefully a much better bench video will be coming your way tonight 😉
It's Testimonial Tuesday! Every Tuesday we will be giving a shout out to our fans. All you have to do is:
1.Take a picture with your GallonGear.
2. MUST HASHTAG #GallonGear so I can find your picture 😊(if your profile is set to private I won't be able to see your post if we're are not friends.)
3. Follow us.
4. And Tell us how your GallonGear helps you to stay hydrated and organized.
@sagehallman is performing at her best by staying hydrated and organized with GallonGear!
Over halfway to my weight goal! Woohoo! Even with traveling two weekends in a row and with a hurricane thrown into the mix, following a #ketolifestyle has helped me shed pounds even on vacation. The keto diet may not be for everyone, but it works very well for me because I like what I eat so much! Doesn't even feel like a diet anymore. It's just my life!
Десерт "Бронти" от Creamoire. Ранее пробовала тирамису этой же компании - не понравился. Решила и этот ещё попробовать. На порцию 203 ккал.
Сам десерт состоит из четырёх слоёв: (начиная снизу) мокрый бисквит , грушевый джем, с кусочками груш, маскарпоне, песочная крошка.
Понравился мне только верхний слой с маскарпоне и крошкой :D
А так... очень мокрый десерт, неплох, но я бы не взяла больше.
This is "Bronti" from Creamorie. Earlier i had tiramisu from same company and i didn't like it, but decided to try this one.
Dessert contains of four layers : (from the bottom) saggy biscuit, pear jam with pieces of pear, mascarpone cheese and biscuit crumbs.
Actually , i liked mascarpone and crumbs and that's all :D
Whole dessert is saggy, not bad, but nothing special..
For whole dessert 203 calories.
Today's delt pump brought to you by @gnclivewell chocolate PB total lean bar and @cellucor c4 ultimate 🎃 I haven't taken preworkout in quite awhile so I probably would have been fine with half scooping it 😂 fully stocked up with both items at @columbusgnc so stop in today if you're in the area!!!