What are you waiting for? .
There will never be a perfect moment to begin & you don’t need other people’s approval or push. It’s just YOU, showing up & giving 💯 to a more authentic self. Seek out those more knowledgeable & always be willing to adjust, but never follow blindly & chase perfection. It doesn’t exist you know, perfection? If you are doing something bc you seek approval from others or yourself you are doing it all for the wrong reasons. Passion & authenticity come from understanding that it’s all in our own personal journey (accepting the good & the bad as our teachers) & our ability to show up day after day, vulnerable & still willing to give 💯. Just some thoughts on this snowy #tuesday morning as I reflect on what I am doing to own my bullshit & adjust accordingly 🖤🤘🏽
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀The time for
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀PAIN AND GAINS
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀MY TIME IS NOW !!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
🏋🏽♂️Gym: @musclegym_cgn ————————————————————————
My 👟 Gymwear: @hummerusafitness ————————————————————————
💊My Supps: @gnlaboratories
mit dem Code 💰BJORN10 (-10%)💰 darf ich euch auf 🌍: www.gigasnutrition.com
beim Sparen helfen und wäre dankbar wenn ihr mich damit für weitere Projekte unterstützen würdet.🧔🏽🙏🏽
⏱Timepieces: @hartig.timepieces .
🐶🦴Apollo‘s Gains: @bullandbully ————————————————————————
Hoy les voy a hablar de uno de los principales culpables de que subamos de peso sin darnos cuenta: las típicas mordiditas, lamiditas y probaditas.
Hay veces que nos esforzamos en el entrenamiento, nos apegamos a nuestro plan al máximo y no vemos mucho resultado.
Estas probaditas por si solas no afectan en nada, pero la suma de todas a lo largo del día se vuelve una cantidad significativa, casi casi un snack extra que no se tenía contemplado.
Pasa mucho con alimentos densos en calorías como los condimentos (crema, aderezos, mayonesa), botanas fritas (el robarle papitas, cacahuates o churritos al amigo), nueces (un puñito de almendras), postres (una probadita del pastel o panquecito), un traguito de refreso, una galletita, una mordidita de queso, 1 cdita de azúcar ...
¿Por qué es importante poner atención a esto? Porque ni siquiera es algo que estemos disfrutando, son conductas que hacemos en automático a veces sin darnos cuenta y que se pueden corregir fácilmente una vez que estamos al tanto de que lo hacemos.
1. Pon atención a lo que le agregas extra a la comida y cuánto le agregas, las cremas, dips, mayonesa, aderezos son muy calóricos y te conviene usar cucharas medidoras.
2. Asegúrate de que tus comidas te dejen satisfecho para que no tengas la necesidad de andar picoteando.
3. Si te preparas un pan con mantequilla, mermelada, queso crema, crema de cacahuate, etc. No te comas en automático lo que sobra en la cuchara, no te va a llenar ni más ni menos evitarlo.
4. Si eres de los que toman café a cada rato (además de intentar bajarle al cafe) opta por edulcorante no calórico y leche de almendras sin azúcar (un chorrito tiene como 5 calorías).
Pon atención a éstas conductas, observa que tan frecuentemente las haces y trata de disminuirlas o eliminarlas.
Etiqueta a alguien que pueda servirle la información.
Whey proteinin bu kadar çok tercih edilmesinin en büyük sebebi ise kana karışma hızıdır. Proteinler arasında en hızlı şekilde etki eden protein türü Whey proteinidir. Hızı sayesinde whey proteini antrenman sonrası kasların protein ihtiyacını olabilecek en hızlı şekilde karşılayacaktır. Whey proteinin bir diğer önemli kullanım zamanı ise gece boyunca proteinsiz kalan kasları hızlı bir şekilde beslemek için sabah kalktıktan sonradır.Sütte bulunan proteinin yaklaşık %20’si Whey proteinidir. Whey proteini bütün esansiyel amino asitleri içeren çok kaliteli bir protein kaynağıdır. Esansyel amino asitlerin yanı sıra whey proteini aynı zamanda kas kütlesi oluşumunda büyük rol oynayan BCAA (Dallı Zincirli Amino Asit) bakımından da zengindir.
Side Tricep comparisons, Shawn Rhoden(winner of Olympia 2018) Vs Phil Heath(winner of IronMan 2008).
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FLEXIBLE DIETING IS ALL JUNK FOOD. . .
This statement is FALSE & is still an extremely common misconception about tracking macronutrients: aiming to reach a specific amount of protein, carbohydrates, and fats (making up a daily caloric value) each day for fitness goals. . .
Just because someone practices “IIFYM” (flexibile dieting/tracking macronutrients), does not mean that they just have a free-for-all of pop tarts, ice cream and cookies. The person choosing to track macros, is simply reaching their physique and performance goals accurately without UNNECESSARY food type restrictions. They prioritize healthy foods by knowing that they can also have ANYTHING they want in moderation if the craving hits. . .
Restriction of food types actually CAUSES you to want that food type more. If something is “off limits,” when you have it next, you want to eat MORE of it because you won’t know when you’re “allowed” to eat it again. The person who restricts food types because they think they have to, is more likely to OVER indulge on “unhealthy” foods and even experience a binge. Talk about a messed up way to look at food (I know because I’ve been there🙋🏽♀️). . .
When you know you that no foods are off limits, you don’t stress over food types. You prioritize foods that will make you feel the best and fuel your body with the best nutrition, with the knowing that you can ALSO enjoy pizza, cookies, and chocolate in moderation. You look at food... as food... because well, it is! . .
There are no “bad” foods... just bad portion sizes. On a basic level: Calories In Vs. Calories Out. There is obviously more to that at the cellular level, but the basic principle applies. Once you wrap that around your head and understand that unnecessary food restrictions are just a part of diet culture and a complete lie, you will no longer fear “unhealthy” food. . .
The extremes and the food fearing need to stop, and the assumptions that IIFYM is all junk food need to stop There is too much research available to keep buying into fad diet programs or believing people’s bad opinions online. . .
Break the cycle. Learn to view food as FOOD again 🍎🍔🥦🍕
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1 9a minute ago
Vedo cose che voi umani...
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💎Want shredded legs? Try my killer leg workout for the best results. Many people do not train their legs as they either want a big upper body or simply overlook them. However, training legs stimulate some of the largest muscle groups in your body. This helps create a metabolic state which is essential for muscle building. Working the major muscles in your body (legs) will lead to faster, safer and overall better results from your training. Working your legs helps increase many Personal records from compound lifts. For example ; Squat, Deadlifts and lunges. These all raising your metabolic rate. The advantages of this is that your body is anobolic, and you also become very lean, very quick. Once you have lost any weight (fat), you will find it very hard to put it back on. This is because you burn energy from food at a much faster rate than the average person. Follow @sjt.aesthetics 💎
When determining an athlete’s readiness for Return to Sport (RTS), one of the most common tests performed is the single leg hop for distance. The purpose of this test is to assess the athlete’s hop distance on the injured leg, with the aim of achieving at least 90% of the distance achieved on the uninvolved leg. But how helpful is it really in helping us determine readiness for RTS and assessing risk of secondary ACL injury upon RTS?
A recent study by Toole et al showed that hopping tests were not related to sport participation at a 1-year follow up post ACL Reconstruction (ACLR).
A study by Wren et al showed that even patients who achieve a single leg hop distance of >90% of the uninvolved side may be doing so by either performing worse on both legs, or by compensating at the hip.
This doesn’t mean that the single leg hop for distance test is useless, though. It can still tell us many things. Here are the things I consider:
Distance - Can they achieve at least 90% of the uninvolved side? If you have pre injury data here it can be really helpful. If not, try to measure their single leg hop for distance on the uninvolved side as soon after their injury as possible so you have a more reliable number to compare to.
Frontal Plane Knee Control - While I don’t like to demonize any one movement or position, it might be important to note if the athlete is collapsing into excessive knee valgus without control over the movement.
Trunk Lean - If you notice the athlete is leaning excessively to one side, it could mean that they are compensating for weakness or decreased single leg balance and control.
Triple Extension - This can tell us if the athlete is generating enough power.
Controlled Knee Flexion - We want the athlete to feel confident loading the involved knee so we want to see good, controlled knee flexion with landing/deceleration.
Tibial Translation - This will also tell us if the athlete is loading the knee adequately. If they aren’t, it might mean that they don’t have the strength to, that they’re fearful of loading the knee, or that they need some training in landing mechanics to better develop the movement pattern.
Reposting this picture without any filters applied on it. I used to filter myself to make me look tanned /darker. Now I have come to appreciate my light skin as it is and I let it shine brightly without any filters on :D i do still hope to get more tanned in 2019=D