💤 What are your dreams? 💤
I can tell you that for me it's to help as many people as possible and for them to live the best lives possible! ❤️
I don't think any one person's dream is the same as anyone else's... We are all totally unique in how we think, what motivates us to act, and what we see as "happy". Whatever your motivation is or what you want to accomplish, you can't let go of that dream... no matter what! 💭
Also... we could spin this into how to make sure your body gets enough sleep, but we will save it for another day. 😉
Because I can’t type much on IG, gonna have to make this as short & simple as possible.
[WHAT DOES YOUR BODY RUN ON?]
- Carbs? Fats? Maybe protein? All three? Well kinda “yes” to all, but what our bodies truly run on is ATP (Adenosine Triphosphate).
- ATP is used for every biological work in all forms of life; sleeping, walking, sitting, weightlifting, or eating/digesting ATP is being used.
[ATP ➡️ ADP 🔁 ATP]
- When exercising (weightlifting and/or aerobic/cardio work), a phosphate group breaks off of ATP turning it into ADP (Adenosine Diphosphate). From there ADP turns back into ATP by the help of another phosphate group “attaching”.
- **ADP can break down into AMP (Adenosine Monophosphate), however that rarely ever happens.**
[ENERGY SYSTEMS WHICH ATP CAN BE SYNTHESIZED]
1. ATP-PC (Phosphagen System)
2. Anaerobic Glycolysis
3. Aerobic Lipolysis
(ATP-PC): During heavy lifting or higher intensity exercises like sprinting, the ATP-PC system is the quickest way to create more usable ATP from ADP. When ATP breaks down into ADP, Phosphocreatine (PC) or creatine phosphate (CP) is broken down and transfers a phosphate to ADP, turning it back into ATP. Supplementing with Creatine (a very well researched/studied supplement) can improve ATP synthesis in the ATP-PC system.
(Anaerobic Glycolysis): ATP is synthesized by breaking down glucose. For every 1 molecule of Glucose, 2 usable ATP is formed. This is the 2nd quickest way the body can synthesize ATP. Although it’s not as quick as ATP-PC, there’s more fuel for anaerobic glycolysis (glycogen stores). Because this is an anaerobic system, there’s not enough oxygen to break down the byproducts of anaerobic glycolysis (Pyruvate & hydrogen ions), which creates an acidic environment. That is why during resistance training we have breaks in between sets; to synthesize more ATP.
(Aerobic Lipolysis): This is the slowest system for synthesizing ATP. Because this is an aerobic system, it requires oxygen. This system fully kicks in during endurance training (steady-state cardio, walking, jogging, hiking, etc.) although this is the slowest system, it’s the one that produces the most usable ATP.
Foot surgery in late August to running a personal best half marathon in mid January.
Huge thank you to @empowerednutrition for working with me on a custom meal plan that was focused on switching from CrossFit and weightlifting to distance running. I was sitting at a plump 210lbs when I signed up in September for the half and Emily got me to my goal weight of 190lbs for race day. I didn’t think I could do it but Emily made it easy and it helped me crush the half marathon with a personal best time under 2 hours which is exactly what I was aiming for.
Thank you to all that supported me in passing, on the gram or in person. It’s greatly appreciated and it helps when the miles are piling up, feeling tired and looking for the way out. Just remember all those that gave encouraging words to realign the focus and push through.
Special shoutout to my beautiful girlfriend for sitting in the cold as I dragged myself through 13.1 miles and of course to @jo_43 and @empowerednutrition for giving up their Sunday and waking up at 4am to come support the old man.
DAY 21: Detoxify your mind with this morning meditation!
Clearing and easing your mind before beginning your day is a great way to ease the toxic effects that stress can have on your body. This can be a challenging habit to develop because we all get so stuck in the “busy” way of life. Put it into perspective for yourself, you have the rest of your life to be busy and get things done. Take the time to breath, relax, take your foot of the pedal a little bit, and develop some tools for working smarter and not harder.
Start seated in a comfortable position either on the floor or with your feet grounded, spine straight. Start by taking deep breaths into your belly, inhaling for 5 seconds feeling your belly expand, exhaling for 5 seconds. Repeat ten times.
Next, scan through your body noticing how your physical body feels. Start at the top of your head and slowly work your way down to your feet, using your breath as a guide. Then notice how your mind feels, without becoming attached to the thoughts. Just notice.
Think about a few reasons why a meditation practice would benefit you and those around you. Visualize yourself and your mood after a month of these calming exercises, and visualize how your calmness affects your relationships.
Next, visualize the sun shining down on your body and what that feels like. You can picture yourself on the beach, on top of a mountain, or in your favorite spot. What sounds do you hear, do you feel wind on your face? Continue with this visualization for 5 minutes.
Bring your attention back to your body. Start to notice sounds around you and the feeling of your body rooted into the earth. Slowly open your eyes, and begin your day.
We often forget how lucky we are to have health so we can live our life to the fullest... To have new experiences that will stay with us for the rest of our lives. Don't take your health for granted and don't forget that you are living on this Earth for a temporary time... Enjoy and appreciate the little things life gives you... For me it's those damn sunsets and sunrises. 😍😍😍
It’s -6 degrees F outside, so I was like: “Ya know what? Today would be a good day for a smoothie bowl!” And then I whipped up this bowl using frozen banana, pitaya, @califiafarms coconut almond milk and @fage yogurt + topped it off with @wildwayoflife banana nut (💖) , strawberries, kiwi, chia, @beekeepers_naturals bee pollen and pb!
It’s was definitely ideal fuel for the run imma go on out side in a few hours #wishmeluck
I hope y’all are staying cozy and actually making intelligent breakfast choices (like oats or pancakes 🙄)
DIETA SENZA GLUTINE: LACUNE E BISOGNI PER UNA DIETA PIU’ SANA
La dieta priva di glutine (GFD) è attualmente l'unico trattamento efficace nella remissione dei sintomi della celiachia, una malattia autoimmune causata da un’intolleranza permanente alle proteine del glutine in individui geneticamente predisposti.
Una dieta priva di glutine richiede la completa esclusione del glutine, un complesso proteico presente nei prodotti alimentari quali grano, segale, orzo, avena, farro, kamut e comprende solo prodotti alimentari naturalmente privi di glutine (es. legumi, frutta e verdura, carne non lavorata, pesce, uova e latticini).
Sebbene concettualmente semplice, l'osservanza di una dieta gluten free (GF) è difficile per l'impatto che questa può avere sulla qualità della vita. La disponibilità di alimenti GF, il loro rapporto qualità-prezzo e una chiara etichettatura sono tra i principali fattori che influenzano la conformità alimentare.
La disponibilità di prodotti GF è cresciuta notevolmente negli ultimi anni, i prodotti GF possono essere acquistati nei principali supermercati, negozi di alimenti naturali e negozi online; tuttavia, rimangono significativamente più costosi dei prodotti alimentari contenenti glutine.
Come componente di alcuni cereali, in genere, il glutine non è elencato separatamente nell'etichetta del prodotto, quindi gli alimenti che contengono glutine potrebbero essere difficili da identificare. Inoltre, potrebbe essere presente come componente alimentare nascosto, infatti, grazie alle sue proprietà tecnologiche, è utilizzato come esaltatore di sapidità, addensante, emulsionante, fortificante e potrebbe essere presente sotto i termini di "aromi" o "proteine vegetali idrolizzate".
Le più recenti indagini sulla qualità nutrizionale dei prodotti alimentari GF attualmente disponibili sul mercato mostrano importanti inadeguatezze: un basso contenuto di proteine e un alto contenuto di grassi e sale rispetto ai loro prodotti equivalenti contenenti glutine. Diversi studi, infatti, hanno messo in luce l'inadeguata assunzione di grassi, proteine, sodio e vitamine in pazienti celiaci che seguono una dieta priva di glutine. #diet#glutenfree
NONSCALE VICTORY THIS MORNING!!! 🙌🏼 weigh in day today wasn’t what I was hoping for but it was something! I was in a rush to go hang out w my family for the day and threw on this North Face hoodie (steal deal from TJ MAxxx). I didn’t use to wear this hoodie much because it was so tight on my neck but since this first picture (back in Sept of 2017) compared to the second one (today; Jan 21st 2019). This hoodie fits SO much better this is also about a 30 lb difference between these photos! •
this week I’m focusing solely on water intake, calorie intake ++ cardio. I think part of my reason may be lifting lately or could be my protein intake so I’m going to mess with it this week. if anyone has any advice.... lmk! 💕🔆
1 32 minutes ago
Personal Development- first! 👆
One thing I love about being a coach is working on MYSELF. My team and I make sure that personal development is in the forefront of our business. And being held accountable for it has been such a game changer for me. 💯
I’ve put myself in the back burner for so long. Working on everything else- before myself. 🤦🏼♀️
So many of us do this because we don’t realize the importance of taking care of our mental and physical health in order to take care of others, get things done, and thrive. 🌻
Weather you use your faith, podcasts, books, music, or all of the above. Make sure you’re taking care of yourself first! 💛
We use PlumpySup as a food supplement to the children's daily meals. PlumpySup helps boost children from the acute malnutrition range into regular averages based on the India/Nepal Growth charts.
PlumpySup was developed by a French company Nutriset, and it's now the industry-standard in treating malnutrition in children and pregnant women. We have partnered with their India based company Nutrivita so we can always have PlumpySup on hand.
Reposted from @starinfinitefood - CHILI GARLIC HONEY SOY chickpeas and GINGER SESAME NOODLES! Happy Monday all! Hope you enjoyed your weekend. 🙃 •Tag your photos with #gloobyfood and we will regram our favourites
Deets: sautéed broccolini, red peppers, greens, gluten-free buckwheat soba noodles in a sauce made with 2 tablespoons tahini, 2 tablespoons sesame oil, 2 tablespoons coconut aminos, 1 tablespoon tamari soy sauce, 1/2 teaspoon ginger (whisk together and add water to consistency you want), and these chickpeas. RECIPE: mix together 2 tablespoons coconut aminos, 1 tablespoon honey, 1 tablespoon water, 1 tablespoon tomato paste, 2 tablespoons sweet chili, 1 teaspoon garlic powder, 1 teaspoon chili powder, 1/2 teaspoon salt in a bowl, and use half of sauce to coat 1/2 can of chickpeas. Spread chickpeas on baking sheet and bake at 375 for about 20 mins until sauce dries out. Then toss them in more of the sauce!
29 23762 hours ago
Day 21 of whole30 annnnnd I have to admit to y’all that I failed this past weekend. Don’t want to get TOO into it but basically on Friday I accomplished something that was super super super important to me and the biggest milestone of my career thus far. As a wise co-worker once said, those moments only come around once. Whole30 comes whenever I want. I wouldn’t say that I went overboard, but I certainly celebrated the best way I know how, and I have absolutely no regrets. I’m returning back to the program, not restarting, and that’s that!
To be honest, my eating habits aren’t wildly different than #whole30 to begin with. My relationship with food, while it’s certainly developed even further with this diet, wasn’t bad to begin with. I’m in good health, at a healthy weight, and generally feel good. I will say that I have benefited from incredible sleep since the beginning of the program and my skin has definitely improved. My energy is about the same and I DEFINITELY have learned how much sugar and general sh*t is in most foods, especially any sauces or condiments. So, ready to see what the last week and change has in store for me, even though I already failed 😊.
For this #whole30approved breakfast, I had a simple 3-egg @vitalfarms omelette loaded with green bell peppers, tomatoes, and chicken sausage, with a side of @organicgirl greens, sweet potatoes, and avocado. Of course topped with crushed red pepper and fresh herbs! Hope everyone has an awesome Monday and can find it in their hearts to forgive me 😏. #chezyonsunshine
18 1571 hours ago
Good morning! Starting off the new week with a mini toasted onion bagel topped with dairy free chive cream cheese and wild smoked salmon, two hard boiled eggs and arugula salad on the side. I hope you have a great day!
Flourless Salted Caramel Crack Blondies (link in bio)
These loaded blondies have a smooth, flaky surface, chewy fudge-like consistency inside, and the added bonus of melty @hukitchen chocolate chunks and a salted caramel drizzle.
And hot damn are they good.
They’re dairy free, gluten/grain free, paleo, and refined sugar free!
I dare you not to eat the whole batch at once 😏 Let me know if any of you get the chance to make the recipe!
Breakfast plates like this make Monday’s a lil more bearable 😛 Yesterday I meal prepped a few of these egg white muffins to eat for breakfast throughout the week & they came out so yummy! Recipe: 1 cup of egg whites, 1 cup of spinach (chopped) 🌱, diced yellow onion, and tomatoes 🍅. I put the veggies into lined muffin tins & then poured egg whites on top until full 👌🏻 I baked them for 30 minutes on 400F & they came out perfect. I topped these with avocado & some salsa and had some blueberries, apple slices, and a Greek yogurt (not pictured) on the side 😋 Such and easy & protein packed breakfast! Hope y’all have a happy MLK day 💕