It's extremely humbling that I receive messages like this every now and then from previous clients of mine and how I have helped them through their fitness journeys and continue to do so even when we no longer work together.
This is why I love what I do. I get to change lives. I may not physically get to since they do all the work as I'm only there for expertise, guidance, support and motivation (tools for success), but it's what my clients get from me and they put that into action though sweat and maybe some tears lol). I am grateful for every single of you whom I have gotten to work with (or still do), and am happy to have you in my life. The bonus is, which most people don't know, we, as trainers, learn and grow from you guys as well and that is one special gift.
Keep crushing your goals and set new ones! We're rooting for you and here whenever you need us! #yourtrainerlovesyou#personaltrainer#nutrition#youcancurseatmeiknowitsoutoflove#sweat#train#goals#dmoney#cheffinandpreppin
here's a little sunshine on this rainy day☀️🌧
i've been in such a snacky mood recently, so here's a little brunchy snack of pb and apple slices!!🍎🥜
trying to keep it light and healthy before my night out at the sugar factory tonight for my friends birthday!!🎉💕😋
💥 How long should you rest between sets for maximum muscle growth?💥.
💪🏻 Part 4 of this mini-post series focused on building an awesome chest is all about rest periods.
🏋️♀️This one comes in 3 parts. First up we'll tackle the big lifts. If you're following the advice I gave you in part 3 then you'll be lifting HEAVY. And all that heavy lifting gets pretty taxing on the body. You need time to recover before hitting the next set. Studies show (links to studies in the article you can read by clicking the link in my bio @iron.paradise.fitness ) that there's no extra benefit from short rest periods. So take the extra time to compose yourself before lifting.
🍗 As you increase the reps during the workout you can afford to cut the rest periods shorter. For your accessory lifts aim for 1.5 - 2 minutes. This also includes your isolation exercises. Generally stay at the lower end of the rest period for isolation moves.
🔥Then when you progress to those bodyweight exercises you can cut things really short down to 60 seconds.
🥗 It'a as simple as that. Easy right?
🦄 Tomorrow I've got an extra bonus post for you, so bookmark this post now so you don't lose it and turn on those post notifications do you don't miss out.
🐝 And you can click the link in my bio (@iron.paradise.fitness) to check out the full blog that's got even more detail on how to build a great chest.
That final stretch now ✌🏻 Must admit this is without a doubt the hardest bit, so easy to slack and not get the job done! Today's workout was tough but also enjoyed pushing through it! Looking to drop that final bit this week, I've managed to drop quite a lot of bodyfat over the past 8 weeks and it has definitely taken its toll on me but it has been well worth it! Excited for show day and to finish the next week strong 💪🏻 If you do it for the right reasons you always come away winning 😬✌🏻
HOLLYWOOD SIGN | these past 48 hours have been surreal to me. I've been to LA, Venice, Hollywood sign and wall of fame, Gold's Gym, Laguna Beach & Santa Monica. It's so crazy wha you can do with your time and all of it is worth not sleeping because why would you sleep when there's a whole world to see
Live With A Purpose To Serve A Purpose
I've been in cruise mode, in terms of dieting these past few weeks, really just focusing on making a smooth transition out of the military for my family and I. Trying to set up as much as possible for us when we make our move back into the world. I'm excited to make the transition, but can't lie and say that I don't feel the nerves and small doubts of myself. But that also is the fuel that is pushing me to over reach and get after the goals I set out for my family and myself, once we leave the military. Also, on the other side of this fear and doubt are new opportunities and challenges that I know will help us grow and succeed. And best believe once we settle back into our new lifestyle, I'm going to take it to a level I have yet to experience. #FlexFriday
El otro día pase por instastories esta foto, y ya que muchos me pidieron la receta aquí se las dejo 🤗. .
Panqueques de avena con arándanos.
-1 huevo + 3 claras.
-1/3 taza de avena.
- 1 cucharada de coco rayado.
- 100 ml de leche (yo use leche de almendras).
- Canela y stevia al gusto.
- 1/4 de taza de arándanos.
1. Licúan bien todos los ingredientes excepto los arándanos.
2. Luego ponen a calentar la sartén a fuego bajo con un poco de aceite de oliva extra virgen. Si quieren varios panqueques pequeños van añadiendo la mezcla de a pocos y si por facilidad prefieren una maxi panqueca añaden toda la mezcla de una.
3. Los arándanos se añaden poco a poco sobre la mezcla que van poniendo en la sartén, luego voltean las panquecas y dejan que se termine de cocinar (no las presionen para que los arándanos no revienten, la idea es que se derritan al cortar). .
Servir y opcional puede poner 1 cucharada de miel de agave por encima 🤤. Espero disfruten de éstos panqueques, en serio son buenísimos y super saludables.
Good #flexfriday everyone. Just finished up a pull day with core work. Felt go9d had a good amount of energy even being fasted. This time though I brought a premade 2 servings of Greek yogurt, 1 scoop of @myproteinus whey, and 2 servings of peanut butter. I wanted to instantly be able to throw some protein in my system post work out given the deficit of calories and doing cardio.
Everyone should take a minute and ask themselves a couple questions. Where do you see your life in 1, 5, 10 years? What kind of life do you want to have? What is in your way preventing that? What can you do to push past road blocks and start building the life you desire? If you ask yourselves those question. You just might figure out a change or two or even learn something about yourself and what is currently in your life at this moment. Now I hope everyone kills it today and hits the weekend strong!
Check out my pre #workout bowl of goodness 😏 'Fruit is bad, there's so much sugar'!! 🚫 Please, it's packed full of so much more (fibre, fits, minerals, water) making it a great snack 👌👌 And remember.... Guess what your sweet potato and oats are broken down into 🙄 Sugar. What we need to if you're looking to perform well 🏊 🏃 🏋 Now it's not to say eat all the bananas, but don't be be scared of the good stuff! 🍌 🍎 🍐 🍉
I cried during cardio today. And my best nugget reminded me of the fire in my heart. At this point it's no longer about proving anything to anyone. I'm over that. It's no longer about #Lupus or showing others it can be done. I'm doing that. Now- its about having zero fxcking regrets and not being afraid of my own light. Thank you @littlemissbuffnugget for punching me in the soul today. That's what I needed the most. I've died and come back from the dead- this prep ain't shit and I may puke, faint, cry, need 17 hugs and a dose of suck it up- but I refuse to give up. #believe#thankyou#almostthere#teamskip
Friday push session done and I'm feeling really good. I'm happy with how strong I'm still feeling and how much energy I have during my sessions.
8 weeks out tomorrow and I feel happy with were I'm currently at and I'm ready to start seeing the fluff disappear.
Today I took over GYMVERSUS on snapchat. Make sure you add them to find out what I discussed 🤓
Wearing the @gymversus black support bra and seamless leggings 🖤
A busy week = slow cooker to the rescue again for post workout,
This was 2 x servings of my macro friendly sweet and sour chicken with egg fried rice. I simply threw it into the slow cooker last night and this morning I was rewarded with a meal every bit as good as my local Chinese takeaway but minus the ridiculous amounts of calories.
This recipe has almost become a weekly staple for me now.
Basic recipe for this one is included in my new eBook (vol2)👍🏼 check the link in my bio for a preview of what's waiting inside 🙄 and as of now (if you haven't heard) you can get all three of my ebooks at a discounted price, look for the Beltsander Trilogy Deal on my website 👆🏼.
Zucchero: è sufficiente bere una "bevanda di troppo" per raggiungere e superare in un lampo il fabbisogno di zuccheri giornaliero.. Secondo l'OMS si aggira attorno ai 25-30gr/die. È bene prestare sempre attenzione alle etichette, non eccedere negli zuccheri semplici di così veloce assunzione! .
Day 49: Exotic yoghurt bowl for brunch today, really digging Passion fruit recently, I love how tangy it is😍
• Bought some Gluten Free Hazelnut, Coconut and Quinoa Granola from @nutribrex for some crunch
• Going to have to learn to ration my fruit bowls and food ready for uni, so be prepared to say hello to jacket potatoes soon enough😂
Con i nostri consigli puoi iniziare la tua giornata con la giusta Energia.
Chiedimi come! Contattami in privato o al 3451769236 per la tua consulenza GRATUITA.
Ask me how! Contact me privately or at 3451769236 for your FREE Consultancy.
Pregúntame cómo! Ponte en contacto conmigo en privado o 3451769236 para su consulta gratis.
Ragen Sie mich wie! Kontaktieren Sie mich privat oder 3451769236 für Ihre kostenlose Beratung.
Întreabă-mă cum! Contactați-mă privat sau 3451769236 pentru consultare GRATUIT.
Demandez-moi comment! Contactez-moi en privé ou 3451769236 pour votre consultation. #Herbalife#HerbalifeNutrition#Herbalife24#Nutrition#Nutrizione#HerbalifeShake#Energia#Summer#Estate#Forma#Benessere#MakeTheMostOfiT
AKKERMANSIA??? I had never heard of it!!!! Have you? ⠀
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XOS also ⠀
💥Feeds our gut flora and stimulates production of butyrate and propionate, the missing link for metabolism and energy. ⠀
Use New Slim alone, or better yet, with our Tri-Plex system. This new formulation enhances our entire Tri-Plex system! ⠀
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