So the sun showed up after all ☀️🙏🏻
All of our products come backed with a canine seal of approval 🐶👍
(For human consumption only, of course.)
Ever Tried #WimHof
Breathing? 😶 💨
Combo of hyperventilating & holding your breath...
(👀 LinkInBio - under Wellness Tips)
If I could only do one thing every morning before work to boost my mood and energy - it would be Wim Hof Breathing whilst in a Cold Contrast Shower. ❄️🔥💨
It’s a calming experience when you loosen up and allow yourself to be OK without breath for a while. See Holly! 🧘🏼♀️
But it also has an exhilarating effect on your outlook and energy for the rest of the day. Plus, it strengthens our immune system and trains our cells to be optimal. .
for popularizing this technique! .
Benefits, in a Nutshell 🥜 , Wim Hof breathing can:
- Boost energy levels
- Lower stress levels instantly and over time
- Strengthen the immune system
- Improve focus and concentration
- Improve sleep quality
- Boost your mood by releasing endorphins
- Improve and increase blood circulation
I do Wim Hof Breathing whilst taking a cold (15 degree) Contrast Shower to start off my day. I feel euphoric, buzzing and ready to go crush the day physically and mentally. It’s truly an incredible feeling and gives me the best chance to have a super productive and calm in-control day.
#wimhofmethod #wellnessjourney #breathing #euphoria #beyourbest
Join me on tomorrow as we get our worship on and a workout in❣️ If you’re looking for a place to worship tomorrow then I invite you to come to church with me. Service starts at 10am and then stick around afterwards for a fun workout. DM me with any questions. .
See you tomorrow 💜🙌🏽💪🏽
Refeeds/ cheat meals.
There is a difference! But today we're doing both 😂
In my eyes, a refeed is a day that you use to refuel and replenish glycogen stores that have depleted through a calorie deficit.
You replenish glycogen stores by increasing carbs for the day which will then fuel your workouts for the upcoming days/ weeks, dependant on how often you refeed.
Refeeds are important for morale. The make you look fuller and bigger due to increased glycogen in your muscles, they will increase energy and give you a feeling of satisfaction after periods of dieting.
A cheat meal on the other hand, I consider to be a meal for which you don't worry about diet, macros or clean eating. It's a meal that you can just let go and forget about your diet for the time being. This could be something as simple as a takeaway or some home made concoction of dirty goodness 😂.
Cheat meals are good for morale too but the nutrients you put in your body won't be as useful or benifical to you in terms of training.
Today I'm doing both as I have an event which will mean a lot of food and alcohol and therefore, I'm just letting go for the day. If I was cutting for a competition then I wouldn't do this but I'm simply doing it out of curiosity to see if I have the mental stamina and to see what my physique is looking like in case I do want to compete one day.
Normally a cheat meal is not calculated or done for anything more than a psychological boost whereas a refeed should be calculated and have a purpose, I.e. if you're looking very flat or if you have low energy levels. I would normally bump my carbs up from 240g currently to somewhere between 500-600g. However, today is also a cheat day so I'll eat what I want. 😍
Dieting shouldn't be a chore, you should maintain balance between social life and gym unless you're a top end athlete. Sacrifices will have to be made to get to the top. 💯
#aesthetic #aesthetics #athlete #health #healthandfitness #fitness #instafit #instafood #food #foodforthought #refeedday #refeed #cheatmeal #gymlife #gym #kmowledgeispower #bodybuilding #cleaneating #strengthtraining #stepgang
Sliding Leg Curl
This is a great way to amplify strength and tension in the hamstrings. This is particularly effective for creating time under tension which is a prime ingredient for muscle growth. As Well as this, by incorporating a slow eccentric the hamstrings become more bomb proof and resistant to injury. Great for runners!
There are many ways to perform this. We added a glute bridge at peak contraction in order to stimulate the glutes and add hip extension
Grab some sliders and give this a try:
3 sets of 5 to 10 reps
These 3girls ripping out the heaavy bags , when the do fight opponents hardly withstand the accuracy & power.
So, I was going through my pics from con (still can't believe it's been almost a week since I got there), and I just want to say something about this picture in particular... I struggled a lot with health and fitness in college. I got really skinny, but it was so unhealthy, and I was miserable. I got healthy my last year of college, and I met an epic trainer (thanks Ashleigh Kast) who helped me figure out how to make fitness work for me.
I started out wanting to get in better shape (being a first year teacher was stressful, okay 😜), and then I decided I wanted to bulk up. I've been working on that for about seven months, and I REALLY saw the results with this picture. I freaking LOVE how strong I look, and I love how strong I feel. Hard work really does pay off.
So if you want something, go for it! It takes time, but it'll be worth it. #fitness #strengthtraining #superheroworkout #hawkeye
Personal opinion, an area that often goes missing training women is their chest. One it’s a sensitive area and two we think of it as vanity training for dudes. It is very rare that a woman will come in and say “hey I really want to work my pecs or my front delts”. Here’s the thing, you can do bicep curls and triceps dips till the cows come home but if you don’t work your chest you are not going to be able to hold that heavy object (like a 35lb toddler) in front of you. Also as someone with severe neck issues, working my chest prevents me from over stretching the back of my neck pulling my head more forward and causing nerve pain. Working those “man muscles” allows you to do many tricks and stunts like inversions, planks, Ninja fights with swords.
In all honesty though if your no longer tiny child asks you to lift them up on to the monkey bars and then requires you to hold them the entire time guess what you will need? I will punch someone if they say a man.😡 #pilates #reformer #reformerclass #planks #chestworkout #strengthtraining #pilatesinstructor #strongwomen #balancedbody #bodyweighttraining #calisthenics #contrology #tatas #healingwithpilates #functionaltraining
🍗 Chicken Mushkan Braid 🍽
(Shredded chicken breast with pine nuts and almonds for extra crunchy goodness)