Pensa num lugar maravilhoso @bermudacaribbean pena que vc deixa seu rim em todo lugar que vai, eita lugarzinho caro sô 😬
2,2514717 hours ago
Don’t allow excuses to block you from achieving great things. Get in the gym. @gymquotes.co “I’m too tired”, “I don’t have time”, “I don’t feel like it”.. Whatever the excuse, they all lead to one thing: they block you from achieving great things. 👉
Your excuses block you from achieving success. It’s as simple as that. View ANY excuse in that way and think about what you can achieve when you stop making them!
Nothing, I repeat.. NOTHING can stop you from absolutely crushing your goals once you stop making excuses.
How Important is competing Really ?
الكثير من الشباب يسألوا "ليش ماتشارك في بطولات وتشتغل على الاحتراف" انا دائما نتحفظ على الاجابة لأنه اولا كلام طويل جدا ولأن مانحب نزعل الكثير من الناس وخاصة الشباب الجديد والمتحمس ونصدمهم بالحقيقة ✌️
لو لقيت ان نسبة كبيرة مهتمين وحابين نتكلم ع الموضوع حنخصص فيديو للشيء هذا ، ماهو رأيكم ؟!
💪🏻Mamaezinha fitness! É tão bom estar de volta!! Depois de 3 meses afastada por motivos de enjoos, mal estar e aquela companhia maravilhosa de tudo que vem junto com o início da gravidez... enfim consegui pôr os pés na minha favorita @formulaacademia! To animada para voltar para minhas aulas coletivas (quem também ama?? Haha). Sobre rotina de treino que vocês me perguntaram, eu vou fazer 3x na semana e tenho feito praticamente tudo sem peso ou com carga muuuuito reduzida. É mais para manter o condicionamento mesmo.
O que eu tenho incluído tambem é a caminhada e a hidroginástica... vamos até onde der hehe. #mamaefit#FormulaDoTreino#TimeFormula
822222 hours ago
Fingerboarding is important because slabs are all about pulling hard and pure finger strength 📸@cartooneddy
Stressed about exams? Go let out some steam out at the gym! 😤
Exercise is a great way to reduce stress levels. Check out the machines in the weight room!
Stressé par les examens? Allez au gymnase! 😤
L'exercice est un excellent moyen de réduire les niveaux de stress. Découvrez quelques-unes des machines dans la salle de musculation!
911 minute ago
If yoursy in it for the long haul, expect to screw things up...a lot.
That doesn't mean you're doing it wrong, or that you're not cut out for it. It means doing new things is challenging, and you need to be willing to learn how to do them.
Learning usually requires getting things wrong at first.
Festive 🎄 Gingerbread Overnight Oats Recipe – 341 cals, 24g protein! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you try this recipe please post on your story and tag me, I love seeing it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
11g Highlights Hot chocolate
50g Fat free yogurt
15g Good quality whey protein (I use vanilla, best for oats imo)
100ml Almond Milk
2 x Gingerbread Matchsticks ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 x Small pinch ground ginger
2 x Small pinch ground cinnamon
1) Easiest recipe you’ll ever follow, measure out and add all of the ingredients except the matchsticks into your container. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) Put a lid on and shake, or mix well with a spoon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Break up the matchsticks into small pieces and drop over the top. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) Stick in the fridge for 6+ hours (or overnight)
« Soyez patient »
Wether you are in a rehabilitation process, working on your body composition or trying to get stronger, be patient. Adaptations take time, and a lack of patience often make people switch to a different training approach or to a different training phase too fast. In fact, structural adaptations (i.e. hypertrophy) are only visible/mesurable after 6-12 weeks of training (trained subjects) and cap at 24 weeks of constant training for a giving training method. Neural adaptations (i.e. motor unit recruitment) appear faster, being mesurable in the first 4-6 weeks. So, if you want specific adaptations to occur in your body, switching phases (variation in repetition ranges, intensity and exercises) at a faster pace than 8-12 weeks just doesn’t make sense. @montrealpowerhouse
ZYIA Corporates day #4 of their 5 days or Christmas. Shopping link in bio.
Again, can be used in conjunction with my special VIP FB sale, 10 Days of Christmas. If you want to join my VIP FB group, DM me to be added!
•Bicycle 10min ×2
•Calf raise 20×2
•Push-ups 10×2 .
I have to work 2weeks in a row. It was the first day of that. Not so hard.
Well are you #glutenfree ? @cleandietbykarin the best health coach for sure ❤️ Like it? Share with me in the comments below 👇 Tag friends who would like it😀❤️
❗️for more follow now .
Seguem as dicas, dados científicos e opiniões do @drpaulogentil. Nesse sentido faço minhas as palavras dele. Segue:
Existem várias formas de fazer os exercícios e sempre fica a pergunta de qual traria mais estímulos para os músculos envolvidos. Para tentar responder a pergunta, Diogo Ferreira, do grupo do Martim Bottaro (Universidade de Brasília) avaliou as respostas de recuperação em homens treinados (média de 4 anos de treino) após 8 séries de de supino reto na barra, no Smith e com halteres (Ferreira et al., 2016).
Os participantes foram avaliados para o pico de torque e trabalho total na articulação do ombro e cotovelo ao longo de 4 dias, para ver se havia diferença na recuperação da força máxima e da capacidade de produzir trabalho, o que reflete o dano sofrido pela musculatura. Interessantemente, os resultados revelaram que a recuperação da força e do trabalho tanto na articulação do ombro quanto do cotovelo foi a mesma na máquina, Smith ou halteres. Sabe o que isso significa? Que, em termos de estresse na musculatura alvo, os três são a mesma coisa! Sendo ainda mais claro, todos estressam peito e tríceps da mesma forma!
Desse modo, você pode optar por qualquer um dos três, ou até mesmo variar entre os três. Alguns exemplos práticos. Se estiver treinando sozinho, especialmente nos treinos metabólicos, halteres são uma boa opção, pois você pode fadigar e simplesmente pode colocar os pesos no chão após fadiga, sem o risco de ficar entalado embaixo da barra (viu que falei colocar, e não jogar igual uma besta?). Os halteres também são legais para fazer drop-sets (só toma cuidado para não se machucar nos halteres que estão no chão!). Já o supino na barra costuma ser meu preferido nos treinos tensionais, especialmente para fazer repetições forçadas. Máquinas também são boas para drop-set, pausa-descanso, insistências isométricas pós fadiga, etc. Ah, e o supino no Smith? Quero que vá para o inferno, pois ninguém merece um abençoado ocupando essa máquina e atrapalhando a vida de quem quer fazer seu afundo em paz! . #teamcerebro#nobrainnogain#gym#workout#tips#day#sffairpersonal#healthy#exercise#personaltrainer#chest#training#consultoriaonline
Today marks the end of an era for the @sccptbranch as we say a fond farewell to Lt Cdr (SCC) Victoria Marson MCGI RNR as our Headquarters Staff Officer (Physical Training). Lt Cdr Marson leaves her post as HQSO (PT) after a staggering 15 years in post where she has dedicated her time to setting young people on a career path competence, confidence and outstanding person values, through energy, enthusiasm and exercise.
@sccptbranch are forever grateful for her ever lasting commitment to our young people and CFAV’s alike. Although she steps into her new role as Headquarters Staff Officer (Juniors), Lt Cdr Marson will continue to support the branch as a Staff Officer Physical Training being instrumental to our development moving into the future.
Truly a name engraved into our esteemed history and we wish her every success for the future. @sccptbranch and @seacadetsuk salute you Ma’am!
Holiday vibes 💯💯💯!!
CC: @fitnessreloaded 🕵️♀️ Let me paint you a scenario, you have worked hard on your diet, tried to stay away from all triggers and have even been planning your meals to include high fiber foods in every meal. But it’s a seemingly normal day and you walk into your kitchen or office pantry and there lies a big box of donuts (or something equally enticing!)!!! 🤤
You begin to feel all your cravings come at you and you DON’T KNOW WHAT TO DO! 😱 🚩 You see, the chances of a person indulging are always far higher if they don’t have an adequate mechanism in place to ensure that they don’t give in to cravings the minute it strikes! 🤓
And that’s where the 10-minute rule comes into play! 🎉
Take the same situation again, but this time when a craving hits you, you decide to take matters into your own hands and apply the 10-minute rule, where you give yourself 10 min, and if you still want it, then you have it! ❣️ Here's how it works:
Step 1: You acknowledge your craving and realize that the best way to handle this situation is to give yourself 10 minutes to figure out if this craving is here to stay or will go away if you wait. So you take out your stopwatch and clock in ten minutes. 🕙
Step 2: You step away from the environment, your kitchen or office pantry and go do something else. 🕶️🎨 Step 3: 10 minutes are up! 😁 You figure out if the craving still exists. There is a great chance that the waiting and stepping away from the scene will have reduced your craving, but in case it’s still around you accept it! 💟 Now you get to go ahead and have the donut knowing full well that you gave yourself an opportunity to say no. If you still want the donut, eat it! But don’t beat yourself up or have any feelings of guilt - it’s an indulgence and you can always add that to your future meal plan. 🤩👌💪
Good morning. Happy Monday! Feeling a little tired today but hoping to get a leg workout in! I did a little back and chest workout over the weekend. Take this to the gym with you for a nice burn ❤️
▪️Close grip pull downs. Superset with:
▪️Chest fly’s (4 set of 10)
▪️Pull downs using handles. Superset with:
▪️DB chest press (4 sets of 10)
▪️Low rows with rope (4 sets of 10-12)
▪️Bodyweight back extensions (4 sets of 15)
**Finished with a mile run and done 🔥
**Leggings are @acta.wear Use code Amanda20 for a discount 😘
14324 minutes ago
Always time for a Développé!
Commonly known in ballet terms as extension of the leg. Naturally flexibility in the hammies and hip flexors are needed, but core strength also plays a massive part in keeping the movement under control to slowly extend up. Therefore, this combines flexibility and strength in one exercise.
Try it for yourself and build up the reps 😊
315 minutes ago
Almost 4 weeks of no exercise (my longest rest period since I began working out in high school) and I finally felt good enough to run on Saturday (YAYY 😋)
I’ve been doing what my body’s been telling me I can handle. I go to yoga classes because it gives me a chance to get out of my head. My yoga is not as beautiful as the other girls (and maybe one day I’ll get there) but it gives my mind a chance to disconnect.
I take the stairs to my apartment and the longer way to class because it feels good to keep walking and I get to listen to an extra song. I dance around my kitchen because it’s fun.
And Saturday, when I ran, it was freeing. Despite the cold, it felt so good to get outside, break a sweat, and just be.
I’m not sure when I’ll get back to super sets and sweaty HIIT workouts at the gym, but I am confident that when my body is ready she’ll let me know. We’re a team. And I know whatever movement isn’t good for her isn’t good for me either. Exercise is a celebration of what the body can do and what limits we can (healthfully) push.... you just have to allow it to come from a place of love 🤸🏻♂️🏋🏻♀️🧘🏻♀️❤️
1445 minutes ago
Does the holiday season leave you feeling more frazzled than festive? 🎄 HRG80™ Red Ginseng Energy can help you take on the tree trimming, gift wrapping, and cookie baking with ease. 🎁 Manage stress and maximize your energy so you can enjoy the most wonderful time of year! *† ❄️ #TerryNaturally †Occasional stress
0118 minutes ago
I can't believe we only have 2 weeks of GroupFIIT left!! It's been incredible to see the progress of each individual. Not only that, the sense of community and shared experience has been extremely empowering.
I have loved ❤️❤️ seeing the relationships between the members grow and flourish. I literally feel the love, support and encouragement in the room each session. I can't wait to see how strong you ladies will feel by the end! 🏋️♀️
If you missed out on GroupFIIT this time, don't worry... We will run again in January so keep an eye out for announcements! 👀