💆🏼♂️Rest Periods💆🏻♀️ follow @corebodyfitness for daily fitness and nutrition tips ! - What is your favorite rest period for your current goals? . The rest period length between sets is one of the many training variable to consider when designing an effective weight training program. . The chosen length can have a major impact on the lifters outcomes, especially if they have a fixed amount of time for each training session. Therefore, it is important to understand the interaction between training variables. . Rest periods between 3-5 minutes allow for more repetitions to be performed over multiple sets, and result in greater absolute strength gains since heavier loads can be lifted.  . A study that compared 2 min. vs 5 min. found that shorter rest periods decreases the amount of reps performed as the number of sets progressed.  Another study that comparing 1 min to 3 min rest periods found greater muscle and strength gains in the group that rest for 3 min.  . While increases in muscle sizes can be achieved with rest period both above and below 60 seconds,  using rest periods between 90 sec to 2 min allow a lifter to accumulate training volume, while still using a heavier enough load to increase strength as well. . In conclusion, for those looking to increase both muscle mass and strength gains, rest periods should be increased to allow for greater recovery, but should be short enough that the lifter doesn’t get cold, or doesn’t run out of time to complete the necessary sets. . . References: 1. https://www.ncbi.nlm.nih.gov/pubmed/19691365 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761475/. 3. https://www.ncbi.nlm.nih.gov/pubmed/28641044 4. https://www.ncbi.nlm.nih.gov/pubmed/26605807 - Credit @madegains - #fatlosstips#losefat#fatlossjourney#fitdads#ifitfitsyourmacros#hiitworkouts#hiitmax#rippedbody#fatlosscoach#musclemass#caloriedeficit#sixpackabs#6packabs#flexibledieting#cardiosucks#caloriecounting
Thank you @juruyoga for the featured #storyofayogi An honor to share and be a part of Juru! #repost @juruyoga (@get_repost) ・・・ 'Yoga found me when all other options were unfeasible and when I finally needed to find myself. . . I realized that although I did shed about 22 kgs, I was no longer focused on the weight loss. I was practicing Yoga, but something deeper than the body was shifting.' - The Curvy Yogi, Luvena Rangel @curvyyogime . Get to know Luvena's yoga journey - from being a Plus-Size Yogi to a Yoga Teacher and a Yogi Mom ♥️🧘. . She is certainly one of the inspirational Yoginis on social media you would love to follow. Click on JURU's latest #storyofayogi 'Yoga Found Me' to know more. Link in bio. .
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If you told me you three years ago, I would’ve been graduating from nursing school, I would’ve thought you were absolutely insane. In fact, a lot of people did when I embarked on this new journey. I will never take my journey through nursing school for granted because I fought like hell to get here. If there’s anything I learned through this, it’s that with perseverance, you can meet your goals. . You might not know everything you want to do for the rest of your life, but never stop asking yourself, what do you dream of? What will 80-year-old you be proud of? What would you change when looking back at your life? Write down your biggest dreams, no matter how unattainable they may seem at the moment. Not to sound cliche, but nothing is impossible. . So for those of you struggling through whatever it is you’re going through or trying to figure out where life is going to lead you, I will tell you this...surround yourself with people who push you, cheer for you, challenge you and love you. Surround yourself with people who believe the world is a beautiful place, those who are courageous and those who make you grow.
When I was getting ready for work and opened my jeans drawer, I realized that I need to do laundry (and apparently clean my bathroom mirror 😂). All I had in there were pre-pregnancy jeans. 😱 I stared for a second and said, "ah fuck it. Let's see what happens..." I put those bad boys on and OMG THEY FIT!!! 🎉🎉 It was such a proud moment for me, especially because I've been feeling a little low on the self esteem lately, so of course I took a few mirror selfies 😜 . Those little milestones are reminders that YOU CAN DO IT. You are CAPABLE of achieving goals. I was always afraid that I "wouldn't bounce back" after pregnancy. My body IS different, it's STRONGER 💪🏼 My mind is stronger. Not only am I bouncing back, but I'm only getting better inside and out. . You can reach your goals, too. Whatever they are. Whether you're a mom, a girl, a boy, you wanna gain muscle, lose weight, fit in those jeans, whatever your goals are YOU CAN DO IT!! Let's chat✌🏼
😩My preggo hormones are def on one today! Just felt a little extra emotional and frustrated today.☹️ I felt very energy low.😓However I did my leg workout but had to skip cardio and core workout. Not to complain but I was under my daily calorie intake and I didn’t want it to be hard on my baby.🙅🏼♀️I don’t feel hard on myself because it’s only 1 day out of 7 I haven’t complete these 2 workouts and hello, I say that’s my rest day🙏🏻! I have a whole new workout week starting tomorrow and I know I’m gonna do great!💪🏻 P.S. Credit for beautiful inspiring work to @jeanlucboissonneault , check out his quotes and eat inspired!👍🏻
This is hard for me to post...not because I don’t love myself but because I see myself in the future and want to focus on that. But with that said I hope my courage to show people where I start from will set a fire inside of them to accomplish all goals set and exceed them. Now watch me work!!!
::: BKS IYENGAR ::: was a visionary and a guiding light for his students, direct and indirect, but also for the global yoga community. he taught me, through his teachings and writings, to surrender my head to my heart. throughout the past 20 years of practicing iyengar yoga, his work has led me towards that inner light; his teachings have illuminated the dark corners of my unconsciousness, and brought clarity where there was once murkiness; mentally, physically and emotionally. today would have been his 100th birthday, and his legacy remains profound and strong. for me, it is there in my breath, in my softened gaze and in my lifted, open heart after each practice. each day as i step onto my mat, i reaffirm my commitment to stay true to his edifying teachings, to practice with devotion and love, and to continue to spread the light of his work, with heartfelt respect and gratitude for all the gifts he has given me... happy birthday guruji 🙏🏻 #bksiyengarcentenary
Why I love being my own boss in one picture 💜 I wouldn't trade TIME with my beauty for anything in the world! Being a stay at home Mom isn't all glam & fun as we all know but the moments I get to spend with her are so precious to me 😊 Seeing her smile & play as well as scream and cry. I am always there with her because I am lucky enough to work from home. I say lucky because I truly appreciate that I am able to stay home with my baby girl. It's an honest blessing in my life xo Of course my love of fitness is what brought my attention to our team & opened so many possibilities for me If you LOVE fitness, are interested in fitness or even have the slightest interest in fitness, send me a message! Maybe this could be for you too! 👙 Even if you just want to be healthier for 2019, start now & get ahead of the game! This venture has seriously changed my life by changing my body. I started solely for ME but now, I continue for HER 💜 I also have room in my challenge group for a few more ladies who want to start chasing those fitness dreams and make them a reality! Message me for details! If you have any questions just ask 😊 What have you got to lose?
I don’t always feel like Super Mom, that’s for sure. But all I can do is take it day by day/step by step, right? #kbkstrong . I wish I always had the time and energy to meal and food prep; but that’s not the season I’m in right now. I have the best intentions, but my execution not so much. So I’m loving @kettlebellkitchen = wonderful prepared food. Seriously, so delicious. If you would like to try it too, KBK was kind enough to share code ‘KBKLINDSEY’ for $25 off your first two consecutive orders. . Also? When did Max get so big?!?? . . . #repost @kettlebellkitchen with @get_repost ・・・ “EVERYDAY IS TOTALLY AN ADVENTURE” @thindsey is a wife, working professional, and mom of 3, so life can get a bit crazy. We spent a day with this super mom to find out how she manages to juggle all of her roles and still find time for herself - stay tuned for more
✨MINDSET RESET PT 2✨ - 6 Tips to have a better outlook on life 🧡 - 3) Listen to Podcasts - When I started listening to podcasts more often whether it be in the car or in the gym, specifically ones that enhance my faith or education, I realized my outlook started to change. I was excited to put into action what I learned each day & therefore I grew as a person. When you focus more on self improvement you focus less on bullshit to be quite honest. Some of my favorites are: @themfceoproject , @redefinehealthyradio , @elevationchurch , TNT, @lcbcchurch - 4) Actively complain LESS - this is actually something that we covered in church a few weeks ago. Complaining is negative energy. We all have a certain amount of mental & emotional energy each day. And while it may feel good in the moment to let it all out & complain that your situation is so awful, imagine what you could do if you instead use that mental energy to take action & make a change? You could change your situation in the time you would have taken to complain about it. And you’d be less emotionally drained by doing so. So when you feel the urge to waste time complaining, I challenge you to instead spend that time coming up with a solution & taking action ✌🏽 - Part 3 coming tomorrow...
Today was definitely a “day”. Like the kind you’re just doing your best to get through- work was tough. Got home to my daughter, she was tough. Helping my husband deal with some personal stuff, that was tough. And then dealing with my mother and her needs, and that was tough. Dinner. Bathtime. Bedtime. Dishes. And finally, finally when I get a minute to myself? It was either cry or run these emotions away- I chose run 🏃🏻♀️ Did 2 stiff miles. Everything felt tight and I’m guessing it was a result of all the tension my body was building throughout the day. 🙁 #fitmomsofig#postpartumweightloss
One day at a time and this spoonie is inching closer & closer to the finish line . I wanna hear about your journey. How long have you been on your health journey and why did you start ? 👇🏻👇🏻👇🏻👇🏻 share your journey and inspire
Slow progress is still progress 💯 119 pounds down . And still counting. Losing weight is hard enough , losing weight with fibromyalgia seems impossible on some days . But I will do my best with each day given. This is a process of progress and I’m on a road to win 💋🥰👍🏻
Motivational Monday 💟🤟🏻💪🏻 I found a photo of me when I was 400 lbs . The weight around my chest and neck were crazy . I can’t believe how unhealthy I was for so long . I’m 114.3 pounds down and counting. Success will be mine . I haven’t set a number for my weightloss goal . No set numbers are going to drive me as much as simply feeling stronger and healthier then before. ❤️💟❤️💟❤️💟❤️💟💯🙌🏻 Never Give up EVER!!
Healthy Habits confessions::: I eat half a pineapple a day to keep the inflammation at bay . 💯😍🙏🏻🤘🏻 Pineapples are tropical fruit that are rich in vitamins, enzymes and antioxidents. They may help boost the immune system, build strong bones and aid indigestion. Also, despite their sweetness, pineapples are low in calories. Pineapples are members of the bromeliad family, and one of the few bromeliads to produce edible fruit, according to the biology department at Union County College. The fruit is actually made of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry. Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme). #pineapple @that_pineapple_though
My secret weapon 😴 Many of us struggle with getting enough 💤 Or any 💤 at all ; forcing many to try and function on 0 energy or dependence on a prescription’s ( as I used to be ) . Till I found the perfect all natural combination of tea to relax me into dream land . With fibromyalgia it isn’t always effective as say a prescription may be , yet for me it’s the perfect solution. No worries about the synthetic side effects from a prescription, and it’s cheaper 😜😉. Take a warm bath , rub lavender lotion all over , put your best jammies on & sip away the stress of the day as you hit the hay 🛏🌃🤫 Good Night 💜
Smoothie time 🍏🥒🥥🍍Today my stomach has been in knots & very painful. My body isn’t very happy when I ingest Meats , So today I’m paying the price. Time to hydrate and clean my belly with a Ginger packed green smoothie . Ingredients::: Green apple,Celery,kale,lime , ginger, hemp hearts , chia , coconut milk and ice .I hope you enjoy 😉🌱🤘🏻
Today’s smoothie is the mean green . Ingredients are as followed ::: green apple ,celery ,kale ,wheat grass ,ginger ,lemon ,half an avocado 🥑 frozen banana & coconut 🥥 milk 🥛.This smoothie is a great detox .Hope you enjoy 😉