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❗️ Your ability to recover will have a BIG impact on your ability to perform, grow and generally adapt to the training stresses you place on it.
Daily activity levels.
And all other shit that goes on in your life away from training will impact that training.
And your ability to recover from that training.
Not sleeping well? Your ability to handle a certain level of training volume drops.
Out on the smash weekly? Yeah, you guessed it, recovery will suck balls and gains will suffer.
Life mad-stressful at the minute? That’ll no doubt be robbing your body of a little capacity to recover (and to perform!).
So like it or not, we have to take a multi-faceted view and approach to teeing ourselves up for success. Working in some way to manage all those things - to whatever degree we need.
Making sure our sleep, stress management, daily activity levels, weekly diet all align with our expectations. ——
For some this will mean a more full-on approach, for others a bit more of a loose approach. And will differ for each person, often on a weekly basis, too! The route we take WILL be individual.
But that route should always factor in more than JUST training and diet.
PS - does ‘extra curricular’ sound dirty? It does doesn’t it??
🏆 If you’re in your first few years of competing and looking for help coming into the 2019 season TeamFFLC might be the perfect fit for you! -
Click the link in my bio now to fill out a real short contact form if you’d like to chat some more!
1 42 minutes ago
Apakah Benar Sering Pakai Makeup Bisa Bikin Jerawatan?
Makeup dan jerawat bagai dua kutub magnet yang berseberangan. Kalau Anda sedang jerawatan, Anda pasti butuh makeup untuk menutupinya. Begitu pun sebaliknya. Memakai makeup mungkin akan memancing timbulnya jerawat di sana-sini. Memang, apa sebabnya pakai makeup bikin jerawatan?
Pada dasarnya, makeup tidak menyebabkan jerawat. Beberapa orang bisa jerawatan padahal tidak pernah sekalipun mengoleskan makeup di wajahnya, sementara lainnya bisa memakai makeup setiap saat tanpa pernah mendapatkan satupun jerawat selama hidupnya.
Namun demikian, makeup bisa memperparah jerawat atau membuat jerawat semakin meradang. Terkadang ini adalah hasil dari pemakai makeup yang tidak menyadari bahwa kulit wajah mereka sensitif atau alergi terhadap bahan tertentu dalam kosmetik yang mereka gunakan
Beberapa bahan dalam produk makeup bersifat komedogenik, yang terkenal mampu menyumbat pori-pori. Minyak, pewarna, pewangi adalah bahan makeup yang paling umum menyebabkan jerawat. Anda mungkin juga terbiasa memulas makeup langsung dengan tangan tanpa mencucinya terlebih dahulu, yang bisa memicu perpindahan bakteri dari tangan ke wajah.
Setelah pori-pori tersumbat, bakteri jerawat bisa tumbuh dari memakan sisa-sisa minyak, kotoran dan debu, dan kemudian menyebabkan peradangan dari dalam. Kuas dan peralatan makeup yang kotor juga bisa menjadi sarang bakteri, yang bisa berpindah ke wajah saat Anda menggunakannya.
📞 Untuk info / konsultasi👇
📲 WhatsApp : +62 895-6384-69211
📲 Line ID : @dlf5306m
🔖 Facebook page : Health & Beauty Care
📷 Instagram : @beauty_clinic.id
📩 Email : [email protected]
Transformation TB of client Luke, dropping roughly 18lbs bodyweight which lowered body fat levels whilst improving general muscular strength, endurance and cardiovascular levels through progressive training and healthy dieting.
Sheridan and michael have both been absolutely crushing it lately, they have both gained strength and sheridan is still killing the weight loss 💪
Both have some more work before they can enjoy their christmas dinners 😏
Our coaches see their role as a calling not a job 💙
1 14 minutes ago
PREHAB/REHAB TIPS with @luke_whitey - ITB pain!🏃🏼♂️
A common injury amongst runners; ITB friction syndrome may consist of pain, burning or swelling on the lateral aspect of the knee with or without knee flexion.
It commonly occurs when there is an alteration to ones running or gait biomechanics (think over pronation, too much ground force time), muscular imbalances, or drastic changes in workload (inability for the surrounding tissues to meet the demands of the athlete).
Treating ITB pain: Manual therapy- Soft tissue work, dry needling, manipulation, graston etc all play a role in helping desensitize the irritated tissue, reduce pain and improve range of motion.
All in all though, ITB syndrome is a load management issue, and no passive technique will give an active result. So the tissue needs to be unloaded til tolerable to pain/load, then retrained to handle stress through a variety of movements.
The exercises are a few of my go to’s to improve motor patterning, single leg strength, and progressively overload the glutes as they’re the main attachment point for the ITB.
Let me know how you go!
2 84 minutes ago
🔸Rest days 💤
🔸I mentioned in a recent post that I was switching to a 4 day a week split rather than 5 in an attempt to get an extra rest day in a week
🔸My overall volume for the week hasn’t dropped, so the sessions are a little longer, so you might think that I’m not better off. But I’ve always felt like an actual rest day does so much more for recovery
🔸2 weeks in its too early to say for certain that I’m benefiting from the extra day, but I think 4 days a week (2 upper body days, 2 lower) is the way forward for me for the time being
🔸I’m interested to see if any of you have experience with struggling to recover from your training, it can’t just be me that can’t hack 5 days? 😅
Little bit of ab and lower back work to finish off the workout. ☺ 8 sets of these brutal weighted crunches and 5 sets of weighted back extensions or levers or whatever they are called. 🤔 Lol. 😁 Pyramid scheme workout also. 💪 Drained completely and gassed after this session. 3 hour workout with my uncle @cjampz 🙏
7 130an hour ago
Leg accessory work after already destroying my legs on squats..... 😳 7 sets of single legged leg extensions, 6 sets of leg curls and 7 sets of calve raises. 💪 Pyramid scheme workout. 🙏 Going to be in penguin mode the next couple of days. 😁
8 1501 hours ago
Full Tuesday night squad, training hard for the last session of the year... great effort by everyone, bring on the new year!
What are you doing to achieve your goals?💥 Are you prioritizing your time? ⌚️Are you working hard enough?💪🏻 Are you taking responsibility for your own actions and results? 🤔
There are aspects in my life that Im struggling with and want to change. I know I am the only one responsible for those things.🤷🏼♀️ I always ask myself "what can I improve to do better?"🎯 Is what I say in line with what I do? Just look at yourself and be honest.🙃
Take resposibility, work hard, be consistent and have patience. 🖤