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Ladies and gentlemen I present to you the Dead Bug exercise 🐜 💪🏻🤓
#Repost@plfitofficial with @get_repost
Back to the floor for this exercise!
Flat back, rib cage down (not flaring), shoulders in control and we are Table Topping upside down!
Focus here on keeping control of your lower back, work within your ranges. If you cant move too far without your lower back beginning to peel off the floor, return to the start position and work your way up from there. Each time you do this, push the range a little further, more control, more stability, more benefits and better coordination. Might even have you multitasking in no time!
Credit to the following people for helping me start this out:
🎥 - @rep.media
🏋♀ - @samantha_schnitzler#core#training#abs#coordination#gym#fitness#functionaltraining#control#motivation#pt#plf#ttp
0 53 minutes ago
Saturday workouts done! Now I’m ready to get the day going with some Xmas decoration shopping 😁
YOOOO Let’s be serious for one second.
1️⃣There isn’t a magical pill or a short cut to success. To get fit, we first have to build and work on healthy habits. The first stage , we must listen to the professionals advice. ( not the free watered down advice here l from cereal box trainers)
2️⃣ weight loss and weight gain is math. The more calories we take in and don’t burn turns into stored energy.(FAT 😩) If you can burn 500 calories a day, that’s 3500 cals a week , and that totals to 1 pound of fat. If we want to increase weight we need to find out our basal metabolic rate, and add more food to our diet( how much calories we burn on a daily basis)
3️⃣We also need to monitor the calories we put in our body. We must Make sure we consume foods that have nutritional value and not just calories. Fast food or junk food is a exAmple of poor nutritional value. Macronutrients ( PROTEIN CARBS FATS) this varies depending on our lifestyle and body.
4️⃣ Micronutrients are vitamins, minerals, amino acids etc. They help us grow and develop. We need them all throughout the day. ( which is why i am against certain diets and lifestyle 👨🏾💻) 5️⃣ Timing is huge: i am constantly telling my clients before they train, that it’s critical to fuel up with the right Marcos before they train. If you’re going to be doing anaerobic training/ Strength Training. Don’t only eat protein, fats. YOU NEED CARBOHYDRATEEEESSS. 🤦🏾♂️ ( you’re wasting your time because you wont have the full energy you need to execute)
6️⃣ Supplementation: if we are eating everything you need. We don’t need them. Like i said in the beginning there isn’t a magical pill. We need to train hard and smart to get result. Don’t get caught up believing that you supps to get results.
When I work out often times I will accomplish reps to failure or when I think I’m finished, I will tell myself 2 more or a couple more seconds. Why? Why does it matter? It’s because it’s in this moment when growth is experienced. Now other times, I’ll give myself grace that I simply made an effort to be active that day. .
In relation to the every day moments, maybe all you can do at this point in your life is lean in... lean in to your pain and lean in to God because that’s ALL YOU HAVE left. Embrace that sense of equanimity. Sit with that feeling a bit longer without resisting, condemning or hating it. Breathe and just observe. This could be your chapter of growth. .
I promise you, you’re not alone. #TrustInHim
Open Leg Rocker with an overball. .
I love this version, the overball adds stability but also engagement of the inner part of the legs from ankles to adductors. You’re also in a narrower position so it’s definitely more of a challenge to rock and roll! 😊