🇮🇹 They say Italian food and Keto doesn't mix. I say, hand me the menu. I always go for a chicken/broccoli/pasta combo and eat around the pasta (boyfriend will eat it for lunch tomorrow) then pair it with a fresh salad. Don't get me wrong, I could have HOUSED that damn pasta. But, I've got #goals 👊🏼👊🏼
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Don't miss this amazing learning opportunity on January 11th, 1p - 3p. DIAKADI Trainer, Head Coach of College of San Mateo Cross Country and Track and Field, & USATF Level 2 Certified Coach, Kajari Burns will share his knowledge of speed and agility. LINK IN BIO☝️
Between dealing with the inappropriateness of some people + the latest update on family drama, this right here sums up my day 🙄 SO glad that today is Friday, my husband is off for the next couple of weeks, + we are staying HOME for Christmas!!!
HEY 👋 Natty Nation! Happy Monday! Today's 🚨 EXERCISE DEMO 🚨 ✖️Quadruped kickbacks
You can perform this exercise with mini bands around your knees, with a DB on the back of your knee or without any resistance at a higher rep range. This is an ❗️excellent❗️ isolation exercise for targeting your glutes IF performed correctly.
Here are a couple of tips to keep in mind
✔️Keep your torso parallel to the ground for a full ROM
✔️Drive through your heels to ensure optimal activation
✔️Focus on a slow eccentric to keep tension on the muscle throughout the entire movement
✔️Make sure you maintain an optimal quadruped position and do not collapse your arms throughout the ROM
Hope that helps FAM 💪🏻💪🏻💪🏻 Can you do us a favour and TAG a friend below who this might help!? Let us know if you end up giving them a try and how you like them 👇🏻👇🏻👇🏻
I just can’t get it right. One day I’m over on carbs and the next I’m over on fat! I guess I need to upgrade to premium so I get notifications. What’s most surprising is the veggies have carbs! @runchick262 this 40,30,30 is hard! It was so much easier to just run 60 miles a week lol 😂 #myfitnesspal#macros
Hi to all of my new followers!
Just want to kinda introduce myself!
My name's Bekka, I'm 26, have a 4 year old son and I'm happily married.
I live in Oceanside and stay home to take care of my little man.
I started the year off at around 210 and am hoping to finish the year at 150 (currently 151.2 as of this morning)! I started following the Keto diet and exercising consistently on January 9th. My workouts are all at home and I haven't stepped in a gym or gone for a run all year.
I do miss running and I'm hoping to pick it back up in 2018!
I've lost 58 (almost 59) lbs and over 42 inches!
I do intermittent fasting (16/8 usually), I track my macros with Myfitnesspal (I am pretty lazy with it), I stay under 25 net carbs a day/1450 calories but I don't stress the calories and I'm currently tweaking my macros to work for maintaining the weight I'm at!
I don't take any supplements besides Natural Calm to help my anxiety and sleep.
I am currently in a Kettlebell workout program ( Workout Trainer app) and have been using an app called 30 Day Fitness Challenges for the past 11 months. I highly recommend it.
If you have any questions, just send me a messagea
I'll try to give the best advice and motivation that I can.
Happy Friday, everyone!!!
Sorry for the dirty mirror picture (Ross needs to clean their mirrors, this was the least dirty one lol) but it's the only second I had to myself to get a picture!
I felt AMAZING walking around today. Belly out and all!!!
SOOO important for anyone looking to lose weight fast or looking for a quick fix👇🏼
💥UNDERSTANDING ADVANCED FAT LOSS💥
☕️Freshly sprouted new YouTube video up on my channel and the link is in my bio (pls watch and subscribe if you don’t already).
🦄When most people talk about “advanced fat loss strategies” they usually dive into topics like carb cycling, protein sparing modified fasts, gillyweed, etc.
☕️The not-so-sexy-and-definitely-not-marketable truth, though, is “advanced fat loss” has less to do with specific strategies and more to do with cultivating a certain mindset. A mindset that allows you to make consistently great progress but, at the same time, allows you to “mess up” without punishing yourself or thinking you failed.
🦄The advanced fat loss mindset is what will truly allow you to succeed in the long term, far more than any single fat loss method or strategy or tri-wizard cup.
☕️The link to the full video is in my bio so please take a minute to watch and, if you don’t already, please subscribe because it really does help me a ton. Thank you and have a wonderful weekend!
Hamstring stretching. One of the most over prescribed exercises given to clients and patients. Just aimlessly stretching the hamstrings with no purpose is very common. Why are people stretching their hamstrings so often? More of often than not, the perceived hamstring tightness is actually neurological tension that is there FOR A REASON. It is there for protection because of potential imbalances elsewhere. If you have found that hamstring stretching will actually improve movement quality and/or decrease pain, then make sure the stretch is done with appropriate form. Here are the dos ✅ and dont’s ❌ for hamstring stretching.
❌ - This position can place the low back in a vulnerable position if the stretch is held for an extended period of time. The excessive lumbar and thoracic flexion (low back and mid back rounding) could irritate the low back/SI joint area. Hold this for longer than a minute and you will more than likely come out of the stretch with some form of low back discomfort or tenderness.
✅ - This version does a better job of keeping the back flat with slight core tension and moving at HIPS and not rounding the low back area. Once a deep/yet tolerable stretch is felt, try performing a contract and relax of the hamstrings. To do this - you will dig your heel into the bench and contract the hamstrings for a 5 count, then relax and move into a deeper stretch after. Contract - relax stretching uses a contraction of the muscular tissue that you are stretching - that will cause neurological changes and decrease overall tissue tension (thus more range of motion). Also - try to utilize a slight knee bend with the stretch. This will place the emphasis of the stretching on the hamstring muscle bellies - as compared to the sciatic nerve bundle behind the knee.
🐥 - The ❌ version could elicit some hamstring stretching, but will ultimately place your low back in a less than desirable position. Also - be sure that you have an idea as to why you are stretching your hamstrings in the first place. Let me know if you have any questions in the comments!