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@thebookofjohnandjosh

The Book of John and Josh πŸ“–

thebookofjohnandjosh

Standard guys, giving more than standard guidance, in the world of fitness and sport

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Never hang on to negative thoughts for long. You control your happiness, and the future, and the present, they are all of more value then your past... #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
Perform heavy barbell or dumbbell curls once a week or twice per 10-day micro-cycle. You won’t need a lot of frequent work, just heavy, consistent work to augment pulling exercises. This is no different than training the triceps for pressing exercises. Look at curling as a power movement; it’s no different than squatting. You have a couple of options concerning sets and reps. A simple approach is to modify the time-tested technique of 5 sets of 5 reps (5 x 5) to 3 sets of 5 reps. Experience has taught me that 5 sets can be too many if you’re putting in serious pulling work. Remember, biceps training should complement pulling exercises, not replace them. #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
You can choose to spend your time and energy languishing on things that have already happened, or you can choose to put aside the emotion and meet the challenge that arises πŸ’‘ . #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
Wrong form ❌ Right Form βœ…  Bring your arms together using your chest muscles as if hugging a tree. Why: visualisation will help you track your form. To hit the whole pec, try and get your extension horizontal.  Form tip: “Keep a 15 degree bend in your elbow throughout the exercise.” Why: too much elbow will turn your fly into a press. Pec flys place emphasis squarely on the chest compared to dumbbell and bench presses, and you’ll want to make sure the right muscles are moving to keep it that way. #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
It is vital to avoid doing triceps whilst doing chest, focus on the parallel and work those pecs by not dropping your elbow deep.  #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat #chest
Kale is far more nutritious than other leafy greens, but these seven reasons why it is such an important futurefood may just surprise you.  1. Anti-inflammatory: Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses. 2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef. 3. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy. 4. Fiber: Like protein, fiber is a macronutrient, which means we need it every day. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein. 5. Omega fatty acids: Healthy fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids. 6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants, as well as vitamins A and C. 7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.  #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy
Morning Run 🌞 Many runners often cite one benefit of running as stress relief, a long run on your own with no distractions can be a beneficial way to take your mind off the pressures of work and family life, and help you relax. Personal trainers often advise that getting your cardio out of the way first thing in the morning gives you the feeling of being one step closer to your goals, and it helps you stay in a positive mood for the rest of the day. #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
Octopus is great because it contains very low amounts of saturated fats.This means that it can be a great option for someone who want to lose weight or someone who just wants to keep being fit. 100 grams of octopus has only 160 calories and usually around 15g of protein. A healthy addition to your diet! . . Fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
The average avocado contains 20 different essential nutrients, 250 calories, 10 grams of fiber, and 15 grams of monounsaturated fat.  Research shows that substituting monounsaturated fat for saturated fat can shift fat gain away from the midsection. This will help keep your core looking and feeling tight during a mass phase, even if you gain some fat. Avocados can also improve the absorption of antioxidants known as carotenoids up to 15 times. Carotenoids are important nutrients for cell growth as well as for supporting a healthy immune system.  #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat

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