When you exercise, you know you will be sore the next day BUT you know it’s worth it because it’s good for you. Right? 🤔 ⠀
So, in the same way, we need to exercise our relationship with Jesus, even if it makes the next day and any future days hard in society for whatever reason. ⠀
Whether it be because Jesus is not socially accepted in today’s world, or even because people around you mock you for your beliefs.⠀
Because it is so worth it to grow in your relationship with God and let go of your relationship with the world.⠀
“If you can trust a puzzle company to make sure every piece is in the box to complete the puzzle than why can’t you trust God that every piece of your life is there for a reason.”⠀
0 21 minute ago
Wowza my bench is goin up
Comp 100 x 1 @ rpe 6 ‼️
Tempos 90 x 3 @ 6.5/7
Only one week to go in our SOLDIERFIT for the Fourth 💪🎆 challenge - can't wait to see everyone's results!
This week, we're taking a look at a common tie that binds us all together at Soldierfit Trexlertown: our workouts!
As “troops,” you’re already taking boot camps designed as full body, high-intensity interval training sessions. So how do you make sure you’re getting the most out of your workouts? Focus on intensity rather than duration to maximize each session.
1. Boost your metabolism for longer
You’ve heard of the “afterburn” effect? The premise is that your metabolism goes up with the intensity of the activity, so the higher the level during your workout, the longer it will take to return to normal when done. A moderate-level workout doesn’t spike your metabolism in the same way, so it does not take as long to return to your baseline afterward.
2. Increase your calorie burn
Decreasing body fat percentage will ultimately come from a caloric deficit, i.e. burning more calories than you ingest. High-intensity sessions burn calories at a higher rate and overall than lower-intensity workouts, maximizing fat loss over time.
3. Save time
Summer is full of fun activities; particularly if you are on vacation, you don’t want to spend hours working out. HIIT sessions are efficient: increased intensity allows you to reap the benefits of a longer, moderate-intensity session in less time.
The intensity of your sessions is ultimately up to you. Consciously push yourself with each boot camp station, choosing the pace and weight that will leave you breathing heavily and with muscles burning. After a HIIT workout, you should feel as though you pushed yourself hard enough that you couldn’t complete another session.
Challenge yourself to take your workouts to the next level this month! Find a battle buddy who pushes you to go harder in boot camp. Get outside your comfort zone: ask yourself if you could push for one more rep, or a heavier kettlebell, or a higher box. Commit to fitting in one more boot camp per week than you would in a typical month. YOU CAN DO THIS!
On my drive to work this morning I was thinking about my Powerlifting journey as I drank my breakfast packed with specific macros.
And thinking about how I didn't participate in sports in school because they didn't interest me. Instead I weight trained with the football players and considered it a hobby and "PE".
But then it hit me, I AM AN ATHLETE! Everyday I wake with intention, every week I prepare food to fuel my body to survive another week of intense strain on my body, I plan my schedule for training, I coordinate with my coach to plan my next moves to better myself on the platform....I AM an ATHLETE!
❤️THEN... @girlswhopowerlift posts this! My sign that my actions are in tune with my goals and that I am surrounded and connected with the right people to fuel my heart and passion! #blessed and #grateful
//////// #Repost@girlswhopowerlift with @repostsaveapp ・・・ When you think of an athlete you think about their mental toughness, their discipline, their dedication, and their attitude. But when you think of an athlete, do you see yourself?
For a long time, my answer to this question would have been no. I didn’t see myself as an athlete, powerlifting was just a hobby for me. However, powerlifting should never be seen as just a hobby in the lackadaisical sense. We train hard when we are in meet prep. We put wear and tear on our bodies and our minds. It’s not just a time wasting thing we do on the weekends like crafts or scrap booking. We have to be dedicated and organized. We have to eat in such a way to fuel our bodies, we have to change our schedules so we make time to train and that might mean sacrificing time with our friends and loved ones. We have to grind our way through heavy sets and grit our teeth to stand back up after hard days. But we do it for a goal. We do it for game day! We do it because sometimes discomfort and sacrifice is necessary for the numbers we’ve been chasing or simply proving to ourselves that we can!
We are athletes! We sweat, we bleed and we fight for our place on the platform. So when you sign up for your next meet think to yourself, “Am I willing to do what is necessary to walk onto that platform and be proud of my perfor
Are you planning to shift to a healthy routine or want to start a dietary programme? Make sure you consider the following factors-
💡Goal - This is the most important part, analyse what your body needs to improve your general health and your work efficiency. To lose or to gain weight, to create deficit or to be in surplus, see what suits you best .
💡Sustainability - Never look for shortcuts! Transformation journey is a marathon, build a approach which you can sustain in a long run.
💡Food preference - There are no magical foods which can help
you achieve your goal. Plan a strategy with general whole and nutritious foods which u eat on daily basis so that you can adhere it in a long run. Remember calories matter !!
💡Meal division - Never fall in trap of fancy strategies including 1 or 2 meals a day. Analyse your routine and customise your meals accordingly.
💡Supplements - Consistency gives you results not the supplements. If you are completing your daily macros through whole foods there is no point to include supplements in your diet.
On the other side some people are deficient in micronutrients so there comes a need to compensate the loss through supplements .
0 44 minutes ago
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You can tell who the strong women are. They are the ones you see building one another up instead of tearing each other down.
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1 34 minutes ago
Y’all have seen me post about Casein protein. I have it every night before bed. Here’s the thing. It’s not very tasty. Not gonna lie. For me more water is better to get it down. It’s not awful but it’s not great. This is my newest concoction and it’s good. Like. Look forward to it good. This is Casein (chocolate) mixed with 1/2 cup oatmeal (fits my macros) and whipped cream on top. I get it SUPER hot and it’s like hot chocolate you eat. So yummy. Give it a shot. I use optimum nutrition from @nutrishopacworth#liftheavy#forlife#moreprotein#casein
Felt so good to be back after 2 weeks off the gym 😁 nice to have a break but I’m so glad I’m back! I’m also very surprised that my strength has not changed at all, still doing the exact same as I was 2 weeks ago!💪🏻 onwards and upwards!!
The Teens!! Learning one of the best lifts, the deadlift.
1 99 minutes ago
MY HOLLOW HOLD PLANK... I can’t believe how much better I’m getting at these... I guess it’s because I can’t do front planks right now 🤷🏼♀️🥴 I’m doing 1 minute side planks on each side and I actually got up to 1 minute hollow hold plank today. I did 3 sets of these. Today was leg day (y’know,hump day and all), which I was going to show you, but I was more excited about my hollow hold time! 😉😊 Keep on planking everyone!!
Legs Routine: ⬅️ Swipe left and save!
1. Barbell Squat
4 sets of 6-8 reps
2. Sumo deadlift
4 sets of 8-10 reps
3. Leg Press
4 sets of 8-10 reps
4. leg curls
4 sets of 8-10 reps
5. Leg Extensions
4 sets 10-12 reps
6. Hip Thrust
4 sets of 10-12 reps
7. Hip Adduction
4 sets of 8-10 reps
8. Hip Abduction
4 sets of 8-10 reps -
• Lacking motivation to continue your workout routine?
• Want to get a head start on your fitness goals for 2020?
• Struggling to make a diet plan that works for you?
•Ready to commit to a happier and healthier you?
Shoot me a DM 📤 with your fitness goals! Let's make the most of 2019 and start today!
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Propiedades principales de BCAA 6000
⚡ Mejora notablemente la recuperación muscular después del ejercicio.
⚡ Aumenta la síntesis de proteínas en el músculo magro.
⚡ Disminuye el dolor muscular y la fatiga posterior al ejercicio.
⚡ Aumenta rápidamente la síntesis de energía con la ayuda de las cantidades clínicamente validadas de las vitamina B6 y B12.
⚡ Optimiza el rendimiento deportivo aeróbico y anaeróbico. .
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I found joy in medicine when I truly found myself.
I found myself when I started pushing past all my own self created boundaries.
I discovered those boundaries when I started consistently challenging myself.
I started consistently challenging myself when I decided to make my fitness a priority.
You see.... nothing stands solo. Everything in your life bleeds into the next thing. When one area is amiss you bet your ass it can and will throw off other parts.
I truly believe, with all of my heart, that #findingjoyinmedicine requires you to find joy in yourself first.
Sure, you’ll be able to get by just fine for a while neglecting your own needs. But it is not going to last.
And why the hell would you choose to just get by in this life? We have one. ONE. one life. Make the most of it by finding your best you.
Thanks for this beautiful conversation @amandasximd. You are amazing 💕
All About That Comeback ☝️
- @keenanroy bouncing back and getting right back into some volume after taking some time off!
2 1122 minutes ago
I wrote an extra long Post, not in my ‘Notes’ but directly on here...and you can guess what happened yes that bastard message popped up, ‘opps something went wrong’ and Insta doesn’t allow you to save the text does it!
Test. Intervene. Retest
After a month and a half of putting in the work called for during my own 75-150 minutes of doctor recommended weekly aerobic activity, “retest week” finally came around last week.
I always love retest week.
It’s basically an entire week of not only confronting the limits of what you used to be capable of, but surpassing them…assuming all went well with your dietary intake, supplementation, sleep, stress management, and training.
My 2 rep hang clean increased 50lbs from 275lbs to 325lbs (swipe right to see former)
My 5 rep deadlift remained 465lbs…because I did not feel comfortable increasing it given my RPE (rating of perceived exertion) at 465lbs
And, the biggest deal to me, my back squat increased 20lbs from 430lbs to 450lbs (swipe right to see former). I think I care about this most because my back squat had been stuck at 405lbs since 2016…so for it to jump almost 50lbs up from that within the last two months has me itching to set 500lbs as a goal and shoot for it.
Test. Intervene. Retest.
Makes you wonder how successful we would all be in absolutely every aspect of life if we broke down and worked towards every goal we had with that approach…doesn’t it?
If you don’t use this method, then how do you approach achieving your goals at the gym? I’m curious!
My Fuel: @factor75
Code: ‘THEFITTESTDOC’ to save $$
My 24/7 Activity/Recovery Monitor: @whoop
Code: ‘THEFITTESTDOC’ to save $$
My Only Supplements: @blonyx
Code: ‘THEFITTESTDOC’ to save $$
WHAT IS YOUR FAVORITE WORKOUT? #sponsored I used to hate running, and honestly cardio in general was never my favorite. But now I live for the high I get while running & look forward to cardio days! 🙌🏻 And let’s be real....nothing beats a beachside workout. 🌊💪🏻 Brought along my Isopure Collagen @isopurecompany to drink after my run. We all know Collagen supports healthy skin and nails....but did you know the right type of collagen (type II) also supports your cartilage & joints? Make your workouts count with ISOPURE Collagen. 💛 #Isopure#Collagen#JointSupport#HealthySkin#HealthyNails@vitaminshoppe