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๐Ÿ’ƒ It's What-A-Move Wednesday, today I have a workout for you all!
๐Ÿ“ When programming workout plans, my objective is to remove deficiencies, with strength building being the focus.  Everyone has their goals and one of mine is developing bigger, more powerful hamstrings.  The hamstring is one of the most deficient muscles in the average American that may spawn devastating ailments and injuries!!
๐Ÿ“ In the video is one cluster that was programmed into my workout for the dayl!!
๐Ÿ‹  The Workout:
๐Ÿ”นGood Morning, 3x10
๐Ÿ”นKettlebell Step-ups, 3x8 (each)
๐Ÿ”นOtis Ups (un-anchored), 3x12
๐Ÿ“ฃ๐Ÿ“ฃ Online Coaching Available Now!!!
๐ŸŽผ: Jeph Anthony - Exercise N'a Stretch feat. Jacob Weche
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition  #GetBig #Strength #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1
#WHATaMOVEwednesday #WAM #WAMWednesday #LowLife #LackOfWorries
๐Ÿ’ƒ It's What-A-Move Wednesday, today I have a workout for you all! ๐Ÿ“ When programming workout plans, my objective is to remove deficiencies, with strength building being the focus. Everyone has their goals and one of mine is developing bigger, more powerful hamstrings. The hamstring is one of the most deficient muscles in the average American that may spawn devastating ailments and injuries!! ๐Ÿ“ In the video is one cluster that was programmed into my workout for the dayl!! ๐Ÿ‹ The Workout: ๐Ÿ”นGood Morning, 3x10 ๐Ÿ”นKettlebell Step-ups, 3x8 (each) ๐Ÿ”นOtis Ups (un-anchored), 3x12 ๐Ÿ“ฃ๐Ÿ“ฃ Online Coaching Available Now!!! ๐ŸŽผ: Jeph Anthony - Exercise N'a Stretch feat. Jacob Weche . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #GetBig  #Strength  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #WHATaMOVEwednesday  #WAM  #WAMWednesday  #LowLife  #LackOfWorries 
Yes. I am still staying true to my Apple a Day faze ๐Ÿ™Œ and also the Turmeric thing and the Quark thing ... ๐Ÿ’ช But itโ€™s just SO good ๐Ÿ˜๐Ÿ˜„ New topping though ๐Ÿ˜ฎ and itโ€™s going to be a new TOP favorite for sure! Peanut Butter Oat King Bar ๐Ÿ˜that I picked up at my favorite sport nutrition store (see tags). These bars are so ridiculously good! I havenโ€™t tasted one yet that I didnโ€™t like ๐Ÿ˜ Stopped by on the weekend to Munichโ€™s North Sportnahrung store and as always found everything I needed plus lots of delicious goodies to try out !! Yay thanx @tom_sportnahrung ๐Ÿค— Go check out the store if you are in the OEZ area ๐Ÿ‘๐Ÿ’ช ps: not an advertisement! I just genuinely find the store location (free parking), selection and super knowledgeable service pretty kick ass and want to share the info with the Munich #fitfam ๐Ÿ˜˜#kleingedrucktes #powerfrรผhstรผck
Yes. I am still staying true to my Apple a Day faze ๐Ÿ™Œ and also the Turmeric thing and the Quark thing ... ๐Ÿ’ช But itโ€™s just SO good ๐Ÿ˜๐Ÿ˜„ New topping though ๐Ÿ˜ฎ and itโ€™s going to be a new TOP favorite for sure! Peanut Butter Oat King Bar ๐Ÿ˜that I picked up at my favorite sport nutrition store (see tags). These bars are so ridiculously good! I havenโ€™t tasted one yet that I didnโ€™t like ๐Ÿ˜ Stopped by on the weekend to Munichโ€™s North Sportnahrung store and as always found everything I needed plus lots of delicious goodies to try out !! Yay thanx @tom_sportnahrung ๐Ÿค— Go check out the store if you are in the OEZ area ๐Ÿ‘๐Ÿ’ช ps: not an advertisement! I just genuinely find the store location (free parking), selection and super knowledgeable service pretty kick ass and want to share the info with the Munich #fitfam  ๐Ÿ˜˜#kleingedrucktes  #powerfrรผhstรผck 
Well I may have poisoned my children with some bad chicken ๐Ÿ˜ฌ๐Ÿ˜ฌ oops!!! BUT I didnโ€™t poison my husband with this deliciousness. Spaghetti squash + ground turkey + homemade sauce + spinach + goat cheese + dried cranberries. 
#iifym #macros #muscles #momswholift #momsactinglikemeatheads #gainz #goals #girlswhoeat #girlswholift #eattoperform #eatrealfood #eatmorefood #fatloss #nutrition #healthyfood #fitpro #fitmom #athlete #athletenutrition #trainhardeatharder
Well I may have poisoned my children with some bad chicken ๐Ÿ˜ฌ๐Ÿ˜ฌ oops!!! BUT I didnโ€™t poison my husband with this deliciousness. Spaghetti squash + ground turkey + homemade sauce + spinach + goat cheese + dried cranberries. #iifym  #macros  #muscles  #momswholift  #momsactinglikemeatheads  #gainz  #goals  #girlswhoeat  #girlswholift  #eattoperform  #eatrealfood  #eatmorefood  #fatloss  #nutrition  #healthyfood  #fitpro  #fitmom  #athlete  #athletenutrition  #trainhardeatharder 
โ€œSurely Suicide is the last way your purpose was to end.โ€ Help others help you. Be there for someone. Be a leader. Be a mentor. Set a good example. And always fight the good fight. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-As a local teacher, coach, trainer, and young leader in the area, I wanted to raise my voice on this issue and let any and all followers know, you are not alone. Everyone has struggles and everyone has battles they face. There is no shame in asking for help. Find mentors. Without Coach Kullman or Coach Hall, I donโ€™t want to know where I could have ended up. You matter, and you were wonderfully made for a powerful purpose. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Perry Local, The Old School family is praying for you @joinarealgym_newphilly @joinarealgym. And you know everyone down here at Minerva Local is as well! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- โ€œYou will not be defeated by what THEY say about you. You can only be defeated by what YOU say about you.โ€œ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-#K9Fitness #DrugFREEAthlete #OSG #OldSchoolGym #SlaughterhouseGym #HardestWorkerInTheRoom #tezfitness #lifeshots #locondesigns #garciaeffect #strengthandconditioning #personaltrainer #athletedevelopment #athletenutrition #AthleticTrainingGear  #MaxEffort #MaxEffortMuscle #Psalms23 #fightthegoodfight #athletictraininggear #NewPhiladelphiaOhio #OSGNP #PerryLocalSchools #suicideawareness โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
โ€œSurely Suicide is the last way your purpose was to end.โ€ Help others help you. Be there for someone. Be a leader. Be a mentor. Set a good example. And always fight the good fight. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-As a local teacher, coach, trainer, and young leader in the area, I wanted to raise my voice on this issue and let any and all followers know, you are not alone. Everyone has struggles and everyone has battles they face. There is no shame in asking for help. Find mentors. Without Coach Kullman or Coach Hall, I donโ€™t want to know where I could have ended up. You matter, and you were wonderfully made for a powerful purpose. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Perry Local, The Old School family is praying for you @joinarealgym_newphilly @joinarealgym. And you know everyone down here at Minerva Local is as well! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- โ€œYou will not be defeated by what THEY say about you. You can only be defeated by what YOU say about you.โ€œ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-#K9Fitness  #DrugFREEAthlete  #OSG  #OldSchoolGym  #SlaughterhouseGym  #HardestWorkerInTheRoom  #tezfitness  #lifeshots  #locondesigns  #garciaeffect  #strengthandconditioning  #personaltrainer  #athletedevelopment  #athletenutrition  #AthleticTrainingGear  #MaxEffort  #MaxEffortMuscle  #Psalms23  #fightthegoodfight  #athletictraininggear  #NewPhiladelphiaOhio  #OSGNP  #PerryLocalSchools  #suicideawareness  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
Drooling right now.  Time for a snack i think. Snacking done right. Athletes, non-athletes, this is what Iโ€™m talking about when itโ€™s time to fuel the body with a healthy snack. Obviously, modify according to dietary needs. โœจ #healthysnack #athletenutrition .
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#Repost @fitwomeneat  thank you for the healthy inspiration. ๐Ÿ˜๐Ÿ™Œ๐Ÿพ
Drooling right now. Time for a snack i think. Snacking done right. Athletes, non-athletes, this is what Iโ€™m talking about when itโ€™s time to fuel the body with a healthy snack. Obviously, modify according to dietary needs. โœจ #healthysnack  #athletenutrition  . . #Repost  @fitwomeneat thank you for the healthy inspiration. ๐Ÿ˜๐Ÿ™Œ๐Ÿพ
๐Ÿ“š It's Training Tip Tuesday!  Today we look closer at a facet from last week's balance wheel; Relationships: Family, Friends, and Community!
๐Ÿ‘ ๏ธ Everyone wants some sort of relationship with someone or some group of people.  Whether the relationship be personal, business, or professional there is a desire for some sort of relationship.  The most important one to keep is your family. ๐Ÿ‘ช Having a strong relationship with your family sets a foundation for psychological and emotional stability.  This allows for greater focus and ability to learn in stressful environments.  Creating this foundation spawns an environment that influences physical, mental, emotional, and intellectual growth!!
๐Ÿ’“  Most important is that your family will love you no matter what.  No matter the losses you take, no matter the setbacks, no matter what they are there to love and support you!!!
๐Ÿ“ˆ  Online Training Now Available!!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition #EatRight #FuelTheFire #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1 #TrainingTipTuesday #TrainingTip #JustTheTip #LackOfWorries #LowLife #GoHard
๐Ÿ“š It's Training Tip Tuesday! Today we look closer at a facet from last week's balance wheel; Relationships: Family, Friends, and Community! ๐Ÿ‘ ๏ธ Everyone wants some sort of relationship with someone or some group of people. Whether the relationship be personal, business, or professional there is a desire for some sort of relationship. The most important one to keep is your family. ๐Ÿ‘ช Having a strong relationship with your family sets a foundation for psychological and emotional stability. This allows for greater focus and ability to learn in stressful environments. Creating this foundation spawns an environment that influences physical, mental, emotional, and intellectual growth!! ๐Ÿ’“ Most important is that your family will love you no matter what. No matter the losses you take, no matter the setbacks, no matter what they are there to love and support you!!! ๐Ÿ“ˆ Online Training Now Available!!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #EatRight  #FuelTheFire  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #TrainingTipTuesday  #TrainingTip  #JustTheTip  #LackOfWorries  #LowLife  #GoHard 
How I feel when I get messages off people on here saying they miss my posts! โค๏ธ I'll definitely get posting more foodie pics, some training and my tips and tricks very soon. Still doing my thing everyday - 40 minutes sessions because have to make study a priority right now mainly why I've been super quite on here! ๐Ÿค“ Currently on my first ever cut under the guidance of @fitter_image_nutrition and I can't wait to share the results with y'all ๐Ÿ’๐Ÿผ Don't forget to pop over and give @fitter_image_nutrition a follow to! ๐Ÿฅ’โค๏ธ @box_clothingco โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข
#fitterimagenutrition#athletenutrition#sportsnutrition#crossfitnutrition#crossfitgirl#crossfitteens#girlswholift#ladieswholift#athlete#eattoperform#eattogrow#fuelyourbody#recoveryfood#irishcrossfitters#irishfitfam#fitnesspage#fitnessblogger#healthblogger#irishblogger#bloggers#healthylifestyle#healthybody#healthymind#rxteen#2022vision#competitionprep#crossfitcompetition#transformation#judgeceirefitness#konceptfitwear
How I feel when I get messages off people on here saying they miss my posts! โค๏ธ I'll definitely get posting more foodie pics, some training and my tips and tricks very soon. Still doing my thing everyday - 40 minutes sessions because have to make study a priority right now mainly why I've been super quite on here! ๐Ÿค“ Currently on my first ever cut under the guidance of @fitter_image_nutrition and I can't wait to share the results with y'all ๐Ÿ’๐Ÿผ Don't forget to pop over and give @fitter_image_nutrition a follow to! ๐Ÿฅ’โค๏ธ @box_clothingco โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข #fitterimagenutrition #athletenutrition #sportsnutrition #crossfitnutrition #crossfitgirl #crossfitteens #girlswholift #ladieswholift #athlete #eattoperform #eattogrow #fuelyourbody #recoveryfood #irishcrossfitters #irishfitfam #fitnesspage #fitnessblogger #healthblogger #irishblogger #bloggers #healthylifestyle #healthybody #healthymind #rxteen #2022vision #competitionprep #crossfitcompetition #transformation #judgeceirefitness #konceptfitwear 
Scrambled egg whites with lots of veggies and some pancakes with strawberries and almond butter. Worth waking up extra early. 
#Goals #Gaines #GirlsWhoEat #GirlsWhoLift #ILoveFood #iifym #Macros #Muscles #MomsActingLikeMeatheads #MomsWhoLift #Nutrition #Wellness #Athlete #FitPro #AthleteNutrition #FatLoss #Fuel #TrainHardEatHarder
Tonights practice before going out to teach a yin class. I've been consistent with my daily practice the past few weeks and it feels great. Some days it's it's a full practice and other days it's some thread the needle against the wall followed by legs up the wall while I lay in my bed after a busy day. โ˜บ๏ธ
#conquerthecrux 
yogaforathletes #strengthandflexibility #holisticsportsnutrition #sportsnutrition #sportsperformance #trainsmart #holisticathlete #athleticdevelopment #athletedevelopment #sportstraining #athletictraining #athletetraining #athletefood #athletenutrition #holisticnutrition #holisticfitness #holistictraining #nutritionmatters #nutritiongoals #mindsetmatters #mentalgame #mentalstrength #mentaltoughness #climbinglife #yogaforclimbers #climbingtraining #climbhard #climbinglifestyle #climbinginspiration
Tonights practice before going out to teach a yin class. I've been consistent with my daily practice the past few weeks and it feels great. Some days it's it's a full practice and other days it's some thread the needle against the wall followed by legs up the wall while I lay in my bed after a busy day. โ˜บ๏ธ #conquerthecrux  yogaforathletes #strengthandflexibility  #holisticsportsnutrition  #sportsnutrition  #sportsperformance  #trainsmart  #holisticathlete  #athleticdevelopment  #athletedevelopment  #sportstraining  #athletictraining  #athletetraining  #athletefood  #athletenutrition  #holisticnutrition  #holisticfitness  #holistictraining  #nutritionmatters  #nutritiongoals  #mindsetmatters  #mentalgame  #mentalstrength  #mentaltoughness  #climbinglife  #yogaforclimbers  #climbingtraining  #climbhard  #climbinglifestyle  #climbinginspiration 
EPA & DHA alert!!! Fish pie, the good old English classic, full of creamy floury crap and served with rock hard green bullets that once resembled peas... Not this bad boy, loaded with wild salmon, cod and monkfish from my Cornish fishmonger and packed with beautiful colours coming from spinach, @natoora Italian tomatoes, carrots and celery. Topped with velvety meals like this have you covered on every angle. Serving this up tonight with some sautรฉed cavolo nero. POWERFUL ๐Ÿ’ช๐Ÿป
EPA & DHA alert!!! Fish pie, the good old English classic, full of creamy floury crap and served with rock hard green bullets that once resembled peas... Not this bad boy, loaded with wild salmon, cod and monkfish from my Cornish fishmonger and packed with beautiful colours coming from spinach, @natoora Italian tomatoes, carrots and celery. Topped with velvety meals like this have you covered on every angle. Serving this up tonight with some sautรฉed cavolo nero. POWERFUL ๐Ÿ’ช๐Ÿป
Hi athletes! ๐Ÿ‘‹๐Ÿป Iโ€™d like to introduce myself here as I drop this important message to you- whether you find yourself in season, pre season or off seasonโฌ†๏ธโฌ†๏ธ.
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 Iโ€™m Amanda (@amandarigbyRD)- the Dietitian for all your nutrition and performance needs ๐Ÿ๐Ÿฅฆ๐Ÿ’ช๐Ÿป๐Ÿค“. You may see me hanging out at @365_sports_performance talking with the athletes or lifting weights ๐Ÿ‹๐Ÿผ with @sambrownstrength. โฉ Now youโ€™ll see me here dropping tips and tricks for you to stay healthy and reach your goalsโœ”๏ธ Feel free to leave any questions or schedule a personalized meeting with me where we can make you a nutrition plan for whatever season youโ€™re in! ๐Ÿ’ช๐Ÿป #PlayOn
Hi athletes! ๐Ÿ‘‹๐Ÿป Iโ€™d like to introduce myself here as I drop this important message to you- whether you find yourself in season, pre season or off seasonโฌ†๏ธโฌ†๏ธ. . . Iโ€™m Amanda (@amandarigbyRD)- the Dietitian for all your nutrition and performance needs ๐Ÿ๐Ÿฅฆ๐Ÿ’ช๐Ÿป๐Ÿค“. You may see me hanging out at @365_sports_performance talking with the athletes or lifting weights ๐Ÿ‹๐Ÿผ with @sambrownstrength. โฉ Now youโ€™ll see me here dropping tips and tricks for you to stay healthy and reach your goalsโœ”๏ธ Feel free to leave any questions or schedule a personalized meeting with me where we can make you a nutrition plan for whatever season youโ€™re in! ๐Ÿ’ช๐Ÿป #PlayOn 
๐Ÿ† Congratulations to my brothers of the Hitmen for winning the 2017-18, 8-man USFTL D-League National Championship in Florida this weekend!
๐Ÿ…  The Hitmen finished 5-1 and in first place out of 345 teams!! Congratulations fellas!! Way to bring it home! P.H.O.P. all day, everyday!!! ๐Ÿ›ซ
๐Ÿ“ฃ๐Ÿ“ฃ Online Coaching Available Now!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition #EatRight #FuelTheFire #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1 #MotivationalMonday #Motivation #Monday #LowLife #LackOfWorries
๐Ÿ† Congratulations to my brothers of the Hitmen for winning the 2017-18, 8-man USFTL D-League National Championship in Florida this weekend! ๐Ÿ… The Hitmen finished 5-1 and in first place out of 345 teams!! Congratulations fellas!! Way to bring it home! P.H.O.P. all day, everyday!!! ๐Ÿ›ซ ๐Ÿ“ฃ๐Ÿ“ฃ Online Coaching Available Now!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #EatRight  #FuelTheFire  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #MotivationalMonday  #Motivation  #Monday  #LowLife  #LackOfWorries 
MLK Day 500 Rep Challenge !! Calling out all Minerva Football Players, and all followers.. I want someone to beat my time of 38:50.โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- If you complete this workout, record your time, and please tag me in any workout videos/pics at @knign21 and #K9Fitness ! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Woke up and decided to take my own advice and listen to my body. My body was not ready for another heavy lift so I changed it ALL the way up lol. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness #DrugFREEAthlete #OSG #OldSchoolGym #SlaughterhouseGym #HardestWorkerInTheRoom #tezfitness #lifeshots #locondesigns #garciaeffect #strengthandconditioning #personaltrainer #athletedevelopment #athletenutrition #AthleticTrainingGear  #MaxEffort #MaxEffortMuscle #Psalms23 #fightthegoodfight #athletictraininggear #NewPhiladelphiaOhio #OSGNP โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
MLK Day 500 Rep Challenge !! Calling out all Minerva Football Players, and all followers.. I want someone to beat my time of 38:50.โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- If you complete this workout, record your time, and please tag me in any workout videos/pics at @knign21 and #K9Fitness  ! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- Woke up and decided to take my own advice and listen to my body. My body was not ready for another heavy lift so I changed it ALL the way up lol. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness  #DrugFREEAthlete  #OSG  #OldSchoolGym  #SlaughterhouseGym  #HardestWorkerInTheRoom  #tezfitness  #lifeshots  #locondesigns  #garciaeffect  #strengthandconditioning  #personaltrainer  #athletedevelopment  #athletenutrition  #AthleticTrainingGear  #MaxEffort  #MaxEffortMuscle  #Psalms23  #fightthegoodfight  #athletictraininggear  #NewPhiladelphiaOhio  #OSGNP  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
๐Ÿ˜ƒ Happy Motivational Monday and Happy Birthday to the late Dr. Martin Luther King Jr.!!
๐Ÿ“  As you all know, or may not know, Dr. Martin Luther King Jr. was a pioneer in more ways then one.  As a civil rights leader during the 1950's and 1960's, Dr. King led peaceful protests against segregation, inequality, and for the rights of all American people to be equal in the United States.  Often on the receiving end of intimidation tactics or assaulted, Dr. King led his protests unwavering to any fear or doubt. ๐Ÿ‘‘  Dr. King was a stand up leader in his community and family member.  Unfortunately, on the evening of 4 April 1968 Dr. King was assassinated at the Lorraine Motel in Memphis, Tennessee.
โ™   Let this day recognize Dr. King for his hard work and diligence in helping to gain equality for all.  Let his determination and persistence motivate you to understand that if you continue to push yourself towards a goal, no matter how difficult it may get, you will reach them!!
โณ"The ultimate measures of a man is not where he stands in moments of comfort and convenience, but where he stands at times of conflict and controversy." - Dr. Martin Luther King Jr.
โœŠ Happy Dr. MLK Jr. Day!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition #EatRight #FuelTheFire #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1 #MotivationalMonday #Motivation #Monday #LowLife #LackOfWorries
๐Ÿ˜ƒ Happy Motivational Monday and Happy Birthday to the late Dr. Martin Luther King Jr.!! ๐Ÿ“ As you all know, or may not know, Dr. Martin Luther King Jr. was a pioneer in more ways then one. As a civil rights leader during the 1950's and 1960's, Dr. King led peaceful protests against segregation, inequality, and for the rights of all American people to be equal in the United States. Often on the receiving end of intimidation tactics or assaulted, Dr. King led his protests unwavering to any fear or doubt. ๐Ÿ‘‘ Dr. King was a stand up leader in his community and family member. Unfortunately, on the evening of 4 April 1968 Dr. King was assassinated at the Lorraine Motel in Memphis, Tennessee. โ™  Let this day recognize Dr. King for his hard work and diligence in helping to gain equality for all. Let his determination and persistence motivate you to understand that if you continue to push yourself towards a goal, no matter how difficult it may get, you will reach them!! โณ"The ultimate measures of a man is not where he stands in moments of comfort and convenience, but where he stands at times of conflict and controversy." - Dr. Martin Luther King Jr. โœŠ Happy Dr. MLK Jr. Day!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #EatRight  #FuelTheFire  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #MotivationalMonday  #Motivation  #Monday  #LowLife  #LackOfWorries 
Good Morning! Itโ€™s Monday and its another fast and easy breakfast bowl to get the day going๐Ÿ˜€ Starting off with my current favorite base of Quark, Coconut Milk & 1 scoop Protein powder. Add to that an Apple, a Banana, one Hafervoll Bar (Cherry Hempseed) & sprinkle with a scoop of Turmeric, Cinnamon and Stevia ๐Ÿ˜๐Ÿ˜ Hope it will keep me going till snack time ๐Ÿ˜๐Ÿ˜‚๐Ÿ˜„ I am getting completely addicted to the Turmeric in my morning bowl. Super earthy tasting and the color of sunshine โ˜€๏ธ Canโ€™t beat that ๐Ÿค— #happymonday
Good Morning! Itโ€™s Monday and its another fast and easy breakfast bowl to get the day going๐Ÿ˜€ Starting off with my current favorite base of Quark, Coconut Milk & 1 scoop Protein powder. Add to that an Apple, a Banana, one Hafervoll Bar (Cherry Hempseed) & sprinkle with a scoop of Turmeric, Cinnamon and Stevia ๐Ÿ˜๐Ÿ˜ Hope it will keep me going till snack time ๐Ÿ˜๐Ÿ˜‚๐Ÿ˜„ I am getting completely addicted to the Turmeric in my morning bowl. Super earthy tasting and the color of sunshine โ˜€๏ธ Canโ€™t beat that ๐Ÿค— #happymonday 
I need to take a moment to introduce you to the beautiful @laurenparker2127.
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We have had the pleasure of training with Loz for many years and this girl is class. She is strong despite many life challenges thrown at her, and this only shone through even more after April last year.
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Nine months. Yep, only nine months ago, this superstar was training hard ready to race in Port Mac IM. If you had ever swam with this girl, you would know She isnโ€™t just another triathlete, she is true talent.
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However, in a freak accident (there really is no other word for it), she came off her bike and hit the guard rail. Immediately unable to feel her legs, she was given a 1% chance of walking again. After months of rehab, Loz was back in the pool in no time and out swimming me immediately.
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Her first race was over the weekend and if selectors get it right, she may have just landed herself a place at the Comm Games. Second place in her first race and this result despite having her best leg cancelled.
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Loz, I wore our #wearewithyouloz knicks on my ride this morning to celebrate an incredible performance.
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Super proud beautiful!
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๐Ÿ“ท @dellyphotoninja โค๏ธ
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#yourhumanengine #compeatnutrition 
#sportsnutrition #nutrition #performance #commgames2018 #commgames #athleteperformance #sportsperformance #nutritionforperformance #paratri #paratriathlete #sportsdietitian #recovery #triathlon #triathlete #trichicks #swimbikerun #realfood #runner #enduranceathlete #trailrunner #marathon #cyclist #cyclechicks #athletenutrition
I need to take a moment to introduce you to the beautiful @laurenparker2127. . We have had the pleasure of training with Loz for many years and this girl is class. She is strong despite many life challenges thrown at her, and this only shone through even more after April last year. . Nine months. Yep, only nine months ago, this superstar was training hard ready to race in Port Mac IM. If you had ever swam with this girl, you would know She isnโ€™t just another triathlete, she is true talent. . However, in a freak accident (there really is no other word for it), she came off her bike and hit the guard rail. Immediately unable to feel her legs, she was given a 1% chance of walking again. After months of rehab, Loz was back in the pool in no time and out swimming me immediately. . Her first race was over the weekend and if selectors get it right, she may have just landed herself a place at the Comm Games. Second place in her first race and this result despite having her best leg cancelled. . Loz, I wore our #wearewithyouloz  knicks on my ride this morning to celebrate an incredible performance. . Super proud beautiful! . ๐Ÿ“ท @dellyphotoninja โค๏ธ . . #yourhumanengine  #compeatnutrition  #sportsnutrition  #nutrition  #performance  #commgames2018  #commgames  #athleteperformance  #sportsperformance  #nutritionforperformance  #paratri  #paratriathlete  #sportsdietitian  #recovery  #triathlon  #triathlete  #trichicks  #swimbikerun  #realfood  #runner  #enduranceathlete  #trailrunner  #marathon  #cyclist  #cyclechicks  #athletenutrition 
Stability Strengthening Session- Your core is your power source. I love adding these sessions in Bc it improves my ability to focus my mind to that mind to muscle connection. Focusing in on every rep to make sure my balance and form is in tact to strengthen those stabilizers. Come into the gym focused and with a purpose! Just like @greysonstrengthscs25 said.. I train to be a stronger athlete. Strength is intended to have function. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- These are three of my favorite stabilizing movements. As always, I love hearing the feedback from those who try my workouts! Tag me in your videos, @KNign21 & #K9Fitness โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- ๐Ÿ”ป DB Standing Calve Raise with a pause (Heels Elevated) x8-12 reps superset DB Standing Calve Raise with a pause (toes elevated) x failure. ๐Ÿ”ปFloor Press Bench- 4 Rounds- 3 reps with a 3 second pause. ๐Ÿ”ปDB Kneeling Medicine Ball Core Holds x time for failure. When I started back Therapy in the summer, I couldnโ€™t even balance my bodyweight on the Med Ball so start slow with bodyweight before adding weight! Remember, strong core = strong main lifts. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-#K9Fitness #DrugFREEAthlete #OSG #OldSchoolGym #SlaughterhouseGym #HardestWorkerInTheRoom #tezfitness #lifeshots #locondesigns #garciaeffect #strengthandconditioning #personaltrainer #athletedevelopment #athletenutrition #AthleticTrainingGear  #MaxEffort #MaxEffortMuscle #Psalms23 #fightthegoodfight #athletictraininggear #NewPhiladelphiaOhio #OSGNP
Stability Strengthening Session- Your core is your power source. I love adding these sessions in Bc it improves my ability to focus my mind to that mind to muscle connection. Focusing in on every rep to make sure my balance and form is in tact to strengthen those stabilizers. Come into the gym focused and with a purpose! Just like @greysonstrengthscs25 said.. I train to be a stronger athlete. Strength is intended to have function. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- These are three of my favorite stabilizing movements. As always, I love hearing the feedback from those who try my workouts! Tag me in your videos, @KNign21 & #K9Fitness  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- ๐Ÿ”ป DB Standing Calve Raise with a pause (Heels Elevated) x8-12 reps superset DB Standing Calve Raise with a pause (toes elevated) x failure. ๐Ÿ”ปFloor Press Bench- 4 Rounds- 3 reps with a 3 second pause. ๐Ÿ”ปDB Kneeling Medicine Ball Core Holds x time for failure. When I started back Therapy in the summer, I couldnโ€™t even balance my bodyweight on the Med Ball so start slow with bodyweight before adding weight! Remember, strong core = strong main lifts. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-#K9Fitness  #DrugFREEAthlete  #OSG  #OldSchoolGym  #SlaughterhouseGym  #HardestWorkerInTheRoom  #tezfitness  #lifeshots  #locondesigns  #garciaeffect  #strengthandconditioning  #personaltrainer  #athletedevelopment  #athletenutrition  #AthleticTrainingGear  #MaxEffort  #MaxEffortMuscle  #Psalms23  #fightthegoodfight  #athletictraininggear  #NewPhiladelphiaOhio  #OSGNP 
Competing at Team Grit next weekend?? Click the link in my bio to read how to fuel up for each event! @gritfitnessfestival #eatbetternotless #competitionnutrition #certitudenutrition #crossfit #athletenutrition
Fueling your little athlete: kids that are serious about sports need to understand that it not just about their work on the field but also off the field. Just like pro athletes the little athletes need to think about sleep and nutrition. Nevermind their bodies are still growing. You can see a difference in Loganโ€™s performance when he gets proper sleep and fueling. Our conversations about nutrition are easy because i lead by example in fueling my body for my high intensity workouts. Letโ€™s talk snacks, so we have our clean snacks and our cleanish snacks. These are some of my favorite non produce snacks. Obviously we love our fruits and veggies in this house. ๐Ÿ˜‹@fieldtripsnacks jerky is a great value and is the cleanest I have found outside of @epicbar and @dnxbar (which mommy eats ๐Ÿ˜‹).
Logan loves @lacroixwater it gives him the fizz he would get from a soda without the crap. @traderjoes fruit bars have nothing but fruit and is perfect compared to fruit roll ups. @p3  packs are awesome and Logan loves the perfect portions of jerky, seeds and nuts. I would love to see some of the sugar removed but itโ€™s a great product. #soccermom #soccerfamily #soccernutrition #athletenutrition #fuelyourgoals #foodiemom #fuelyourbody #eatcleantraindirty #trainoffthefield
Fueling your little athlete: kids that are serious about sports need to understand that it not just about their work on the field but also off the field. Just like pro athletes the little athletes need to think about sleep and nutrition. Nevermind their bodies are still growing. You can see a difference in Loganโ€™s performance when he gets proper sleep and fueling. Our conversations about nutrition are easy because i lead by example in fueling my body for my high intensity workouts. Letโ€™s talk snacks, so we have our clean snacks and our cleanish snacks. These are some of my favorite non produce snacks. Obviously we love our fruits and veggies in this house. ๐Ÿ˜‹@fieldtripsnacks jerky is a great value and is the cleanest I have found outside of @epicbar and @dnxbar (which mommy eats ๐Ÿ˜‹). Logan loves @lacroixwater it gives him the fizz he would get from a soda without the crap. @traderjoes fruit bars have nothing but fruit and is perfect compared to fruit roll ups. @p3 packs are awesome and Logan loves the perfect portions of jerky, seeds and nuts. I would love to see some of the sugar removed but itโ€™s a great product. #soccermom  #soccerfamily  #soccernutrition  #athletenutrition  #fuelyourgoals  #foodiemom  #fuelyourbody  #eatcleantraindirty  #trainoffthefield 
Protein โœ”๏ธ Carb โœ”๏ธ Fat โœ”๏ธ Veggie โœ”๏ธ YUMMโœ”๏ธโœ”๏ธโœ”๏ธ.
#iifym #macros #muscles #ilovefood #eatmorefood #eattoperform #gainz #goals #breakfastofchampions #girlswhoeat #girlswholift #momswholift #momsactinglikemeatheads #nutrition #athlete #athletenutrition #trainhardeatharder
โœจOffice ready ๐Ÿ˜œโœจ @nuunhydration ๐Ÿ’ฆ๐Ÿ’ฆ all day
GOOO PATS !!! ๐Ÿˆ #newenglandpatriots 
#gymday #gymmode #athletenutrition #hydrationnation #weekendfuntime #timetoplay #mambamentality #traininghard #fitandhealthy #runninggoals #marathon #ultramarathon #skyrunning #strongisbeautiful #triathlete #marathoner #ultrarunner #runninghappy #runningfree alway !!! #beabadass #bebolder #doepicshit #lifeisanadventure #neverstopexploring #nevergiveup #youonlyliveonce โœจ#staystoked ๐Ÿค™๐Ÿฝ #staycool ๐Ÿ˜Ž #gopats !!! โœŒ๐Ÿฝ๐ŸŒŽ๐Ÿ•Š
โœจOffice ready ๐Ÿ˜œโœจ @nuunhydration ๐Ÿ’ฆ๐Ÿ’ฆ all day GOOO PATS !!! ๐Ÿˆ #newenglandpatriots  #gymday  #gymmode  #athletenutrition  #hydrationnation  #weekendfuntime  #timetoplay  #mambamentality  #traininghard  #fitandhealthy  #runninggoals  #marathon  #ultramarathon  #skyrunning  #strongisbeautiful  #triathlete  #marathoner  #ultrarunner  #runninghappy  #runningfree  alway !!! #beabadass  #bebolder  #doepicshit  #lifeisanadventure  #neverstopexploring  #nevergiveup  #youonlyliveonce  โœจ#staystoked  ๐Ÿค™๐Ÿฝ #staycool  ๐Ÿ˜Ž #gopats  !!! โœŒ๐Ÿฝ๐ŸŒŽ๐Ÿ•Š
This dinner was delicious! Leftover homemade pasta sauce with peppers and onions + ground turkey + pasta + salad with a couple blueberries... my kids took most of the berries. 
#ilovefood #iifym #macros #muscles #goals #gains #girlswholift #girlswhoeat #eattoperform #nutrition #trainhardeatharder #fatloss #momsactinglikemeatheads #momswholift #fitpro #athlete #athletenutrition #eatmorefood
@deliciouslyella Bircher muesli this morning to fuel a 10km โ€˜warm upโ€™ run (thanks Coach! ๐Ÿ™ˆ) before an hour on court training ๐ŸŽพ. My first time trying this muesli and Iโ€™m impressed- very yummy and no added sugar: #winning #tennisplayer #tennis #athlete #tennisplayereats #athleteeats #breakfast #breakfastofchampions #tennisnutrition #athletenutrition #healthy #fuel #bodyandmind #nutritiousanddelicious #running #medicalstudent #medstudent #morning #mostimportantmealoftheday #deliciouslyella #muesli #training #trainingfood #newyear #goals
@deliciouslyella Bircher muesli this morning to fuel a 10km โ€˜warm upโ€™ run (thanks Coach! ๐Ÿ™ˆ) before an hour on court training ๐ŸŽพ. My first time trying this muesli and Iโ€™m impressed- very yummy and no added sugar: #winning  #tennisplayer  #tennis  #athlete  #tennisplayereats  #athleteeats  #breakfast  #breakfastofchampions  #tennisnutrition  #athletenutrition  #healthy  #fuel  #bodyandmind  #nutritiousanddelicious  #running  #medicalstudent  #medstudent  #morning  #mostimportantmealoftheday  #deliciouslyella  #muesli  #training  #trainingfood  #newyear  #goals 
Coming on Tuesday, January 16th... Riceโ€™s fueling station for student-athletes. It will be open on weekdays from 7-8:30am and from 4:30-6pm and will be free to student-athletes. It will feature smoothies, sandwiches, and oatmeal as some of its first foods. ๐Ÿฅ›๐Ÿฅช
Coming on Tuesday, January 16th... Riceโ€™s fueling station for student-athletes. It will be open on weekdays from 7-8:30am and from 4:30-6pm and will be free to student-athletes. It will feature smoothies, sandwiches, and oatmeal as some of its first foods. ๐Ÿฅ›๐Ÿฅช
Weโ€™re thrilled to welcome Bronte Anscombe to The Performance Pantry team! Bronte brings some great sports nutrition experience with high performance adolescent athletes & rugby development. Weโ€™re offering you an awesome 10% welcome discount ๐ŸŽ‰โœจ๐Ÿ™Œon initial consults with Bronte this January, so donโ€™t miss out! Book online or in person, website in bioโ˜๏ธ. #sportsdietitian #sportsnutrition #nutrition #athletenutrition #athlete #fuelyourworkouts #performancenutrition #performancepantry #dontmissout #wellington #wellingtonnz
Weโ€™re thrilled to welcome Bronte Anscombe to The Performance Pantry team! Bronte brings some great sports nutrition experience with high performance adolescent athletes & rugby development. Weโ€™re offering you an awesome 10% welcome discount ๐ŸŽ‰โœจ๐Ÿ™Œon initial consults with Bronte this January, so donโ€™t miss out! Book online or in person, website in bioโ˜๏ธ. #sportsdietitian  #sportsnutrition  #nutrition  #athletenutrition  #athlete  #fuelyourworkouts  #performancenutrition  #performancepantry  #dontmissout  #wellington  #wellingtonnz 
FITNESS FRIDAY!
Eat Right for Endurance Sports.

Marathons, day-long adventure races and triathlons are gaining in popularity. The difference between just simply participating and actually succeeding in these longer endurance events can be directly tied to your nutrition. 
Link in bio to read the full article. http://www.musclecramp.co.za/blog/20180112EatRightforEnduranceSports.html

#Endurancesport #EnduranceAthlete #Triathlete #Nutrition #Nutritionarticle #Fitness #Fitnessarticle #Health #Runners #Running #Runningnews #Musclecramp #Musclecramps #Nomoremusclecramp #Triathlon #Trailrunning #Hiking  #AthleteNutrition
FITNESS FRIDAY! Eat Right for Endurance Sports. Marathons, day-long adventure races and triathlons are gaining in popularity. The difference between just simply participating and actually succeeding in these longer endurance events can be directly tied to your nutrition. Link in bio to read the full article. http://www.musclecramp.co.za/blog/20180112EatRightforEnduranceSports.html #Endurancesport  #EnduranceAthlete  #Triathlete  #Nutrition  #Nutritionarticle  #Fitness  #Fitnessarticle  #Health  #Runners  #Running  #Runningnews  #Musclecramp  #Musclecramps  #Nomoremusclecramp  #Triathlon  #Trailrunning  #Hiking  #AthleteNutrition 
New year, new goals . Time to get a head start on your competition by getting your nutrition dialled in. And what better way then by using @f2cnutrition products. 
Https://www.f2cnutrition.com.
Use my code for a 15% discount. If you have any questions please send me a message and i will do my best to answer your question .

#fitspeekmotivation #f2c #aussiebattler #athletedriven #athletenutrition
New year, new goals . Time to get a head start on your competition by getting your nutrition dialled in. And what better way then by using @f2cnutrition products. Https://www.f2cnutrition.com. Use my code for a 15% discount. If you have any questions please send me a message and i will do my best to answer your question . #fitspeekmotivation  #f2c  #aussiebattler  #athletedriven  #athletenutrition 
Came across my freshman basketball picture and had to show yโ€™all that I reallyyy started from the bottom! ๐Ÿ˜‚ From age 14 to age 22. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- I was just really happy to see my abs were still there Bc @jabez_burford has me on more carbs than Iโ€™ve ever had in my life as Iโ€™m prepping for my first ever Push/Pull meet. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- It doesnโ€™t come in a day, a week, or a month. But damn is the process worth it. Iโ€™ve spent 8 years failing, succeeding, getting knocked on my butt, getting back up, and sticking to the hustle. You get what you work for! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness #DrugFREEAthlete #OSG #OldSchoolGym #SlaughterhouseGym #HardestWorkerInTheRoom #tezfitness #lifeshots #locondesigns #garciaeffect #strengthandconditioning #personaltrainer #athletedevelopment #athletenutrition #AthleticTrainingGear  #MaxEffort #MaxEffortMuscle #Psalms23 #fightthegoodfight #athletictraininggear #NewPhiladelphiaOhio #OSGNP โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
Came across my freshman basketball picture and had to show yโ€™all that I reallyyy started from the bottom! ๐Ÿ˜‚ From age 14 to age 22. ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- I was just really happy to see my abs were still there Bc @jabez_burford has me on more carbs than Iโ€™ve ever had in my life as Iโ€™m prepping for my first ever Push/Pull meet. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- It doesnโ€™t come in a day, a week, or a month. But damn is the process worth it. Iโ€™ve spent 8 years failing, succeeding, getting knocked on my butt, getting back up, and sticking to the hustle. You get what you work for! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness  #DrugFREEAthlete  #OSG  #OldSchoolGym  #SlaughterhouseGym  #HardestWorkerInTheRoom  #tezfitness  #lifeshots  #locondesigns  #garciaeffect  #strengthandconditioning  #personaltrainer  #athletedevelopment  #athletenutrition  #AthleticTrainingGear  #MaxEffort  #MaxEffortMuscle  #Psalms23  #fightthegoodfight  #athletictraininggear  #NewPhiladelphiaOhio  #OSGNP  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
Early dinner going down. Falafel and Sweet Potato salad with steamed Broccoli on a bed of Mixed Greens! So Delicious! Great Protein and Nutrients to fuel me! ๐Ÿ‘ˆ๐Ÿ‘ˆ๐Ÿ‘๐Ÿฅ—
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โ€ข#salad #smoothies #vegan #plantbased #mealprep #athlete #organic #paleo #whole30 #glutenfree #fitnessmotivation #weightloss #muscle #protein #plantpower #instagood #live #nutrition #beauty #nutritionmatters #workout #postworkoutmeal #dinner #foodstagram #food #wholefoods #traderjoes #veganathlete #athletenutrition #fast
Early dinner going down. Falafel and Sweet Potato salad with steamed Broccoli on a bed of Mixed Greens! So Delicious! Great Protein and Nutrients to fuel me! ๐Ÿ‘ˆ๐Ÿ‘ˆ๐Ÿ‘๐Ÿฅ— โ€ข โ€ข โ€ข โ€ข#salad  #smoothies  #vegan  #plantbased  #mealprep  #athlete  #organic  #paleo  #whole30  #glutenfree  #fitnessmotivation  #weightloss  #muscle  #protein  #plantpower  #instagood  #live  #nutrition  #beauty  #nutritionmatters  #workout  #postworkoutmeal  #dinner  #foodstagram  #food  #wholefoods  #traderjoes  #veganathlete  #athletenutrition  #fast 
Bulking clean and smart. 120g chichen, 1 cup brown rice, 2 cups of salad, 2 servings of fruits๐Ÿ’ช๐Ÿ† #eatclean #bulkingclean #bulkingseason #offseason #meal #gains #gainsmuscle #goals #healthylifestyle #heathyfood #gymlife #athelete #bodybuilding #bodybuilder #wellness #nutrition #athletenutrition
Power Sandwich ๐Ÿ˜๐Ÿ™Œ Quick and easy Protein-bread toasts topped with Avocado ๐Ÿฅ‘, Tomato ๐Ÿ…, Cucumber ๐Ÿฅ’ and Sprouts ๐ŸŒฑ. My boss brought me some Wasabi sprouts and they are SO good!! How are you guys all starting your day today? ๐Ÿ˜ƒ #avocadooneverything #sproutsmakemehappy
Power Sandwich ๐Ÿ˜๐Ÿ™Œ Quick and easy Protein-bread toasts topped with Avocado ๐Ÿฅ‘, Tomato ๐Ÿ…, Cucumber ๐Ÿฅ’ and Sprouts ๐ŸŒฑ. My boss brought me some Wasabi sprouts and they are SO good!! How are you guys all starting your day today? ๐Ÿ˜ƒ #avocadooneverything  #sproutsmakemehappy 
Holiday Hangover?
Look like a Puffer Fish?
Is your Liver crying?
๐Ÿ˜ซ
Thought so...
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Drink this EVERY DAY:
โ€ขLarge mug hot water
โ€ข2 tbsp Apple Cider vinegar
โ€ข1tbsp fresh lemon juice
โ€ข1tsp honey.
โ€ข pinch cayenne pepper.
โ€ข pinch ginger. โ€ขpinch turmeric.
Drink in the morning (best) or anytime throughout day or night. You can use cold water, but hot water more soothing/effective.
โ€ข you can use more honey , but donโ€™t overdue it ( try to keep the sugars low).
โ€ข rinse mouth or brush teeth after ( turmeric can eventually stain teeth)
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โ€ข De-puff, DETOX & get over that Toxic Holiday Hangover!
โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข#detox#applecidervinegar#holidayhangover#nutrition#naturopathicmedicine#physicianhealthyself#thrive#athletenutrition#fluseason#livercleanse#fastco#quitdrinking#cleanse#getbackontheprogram
Holiday Hangover? Look like a Puffer Fish? Is your Liver crying? ๐Ÿ˜ซ Thought so... . Drink this EVERY DAY: โ€ขLarge mug hot water โ€ข2 tbsp Apple Cider vinegar โ€ข1tbsp fresh lemon juice โ€ข1tsp honey. โ€ข pinch cayenne pepper. โ€ข pinch ginger. โ€ขpinch turmeric. Drink in the morning (best) or anytime throughout day or night. You can use cold water, but hot water more soothing/effective. โ€ข you can use more honey , but donโ€™t overdue it ( try to keep the sugars low). โ€ข rinse mouth or brush teeth after ( turmeric can eventually stain teeth) . โ€ข De-puff, DETOX & get over that Toxic Holiday Hangover! โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข#detox #applecidervinegar #holidayhangover #nutrition #naturopathicmedicine #physicianhealthyself #thrive #athletenutrition #fluseason #livercleanse #fastco #quitdrinking #cleanse #getbackontheprogram 
๐Ÿ’ƒ It's What-A-Move Wednesday, today I have a workout for you all!
๐Ÿ“  When I was developing this workout, the focus was on how I can improve my chest mass, without sacrificing the time that I'd typically focus on building strength. I used compound and supersets in order to increase volume and to also work antagonists muscles, developing greater stability as well.  I used the TUT concept with my compound strength movements simply to change my stimulus.  All of my workouts are completed with minimal rest time and water breaks in order to gain metabolic benefits as well!!
๐Ÿ‹  The Workout:
๐Ÿ”ธFlat Bench, 4x5, 3-2-*
๐Ÿ”ธBent Over Row, 4x5, 3-0-*
๐Ÿ”นBosu Ball Pushup, 3x12
๐Ÿ”นPull-up, max
๐Ÿ”ธLateral Raises, 3x12
๐Ÿ”ธRear Delt Raises, 3x14
๐Ÿ”นMed Ball Slams, 3x5
๐Ÿ”นSingle Leg-Translateral Med Ball Slams, 3x6 (each)
๐Ÿ”นTRX push-up, 3x12
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๐ŸŽผ: Jeph Anthony - Patriotic Caddle Prods
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition  #GetBig #Strength #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1
#WHATaMOVEwednesday #WAM #WAMWednesday #LowLife #LackOfWorries
๐Ÿ’ƒ It's What-A-Move Wednesday, today I have a workout for you all! ๐Ÿ“ When I was developing this workout, the focus was on how I can improve my chest mass, without sacrificing the time that I'd typically focus on building strength. I used compound and supersets in order to increase volume and to also work antagonists muscles, developing greater stability as well. I used the TUT concept with my compound strength movements simply to change my stimulus. All of my workouts are completed with minimal rest time and water breaks in order to gain metabolic benefits as well!! ๐Ÿ‹ The Workout: ๐Ÿ”ธFlat Bench, 4x5, 3-2-* ๐Ÿ”ธBent Over Row, 4x5, 3-0-* ๐Ÿ”นBosu Ball Pushup, 3x12 ๐Ÿ”นPull-up, max ๐Ÿ”ธLateral Raises, 3x12 ๐Ÿ”ธRear Delt Raises, 3x14 ๐Ÿ”นMed Ball Slams, 3x5 ๐Ÿ”นSingle Leg-Translateral Med Ball Slams, 3x6 (each) ๐Ÿ”นTRX push-up, 3x12 !!! ๐ŸŽผ: Jeph Anthony - Patriotic Caddle Prods . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #GetBig  #Strength  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #WHATaMOVEwednesday  #WAM  #WAMWednesday  #LowLife  #LackOfWorries 
Been looking forward to this after 4 sessions on the trot since 6. Steak, vege, Greek yoghurt and avocado. Then itโ€™s time to get to work on the next stages of Athlete Accelerate and Performance Academy! #performbetter #oxfordsport #oxfordshireathletes #oxfordperformancecoach #athletenutrition #nutritionmatters
Working out my chest and calves at the Temecula Fitness 19 and trying their equipment before attending a hip hop class.
@muscle_and_fitness @musclemeds @redcon1 @innerarmour_usa @isatori_inc @athletesnutrition @apsnutrition @bangenergy @gymshark @active_pride @lgbtfit @_lgbt_gamers 
#instaposts #instavids #instafitness #instaworkouts #fitness #fitness19 #fitness19temecula #muscleandfitness #chestandcalves #chestday #chestdayworkouts #musclemeds #musclemedscarnivor #isatori #innerarmour #apsnutrition #redcon1 #athletenutrition #hiphopclass #bangenergy #gymshark #outwithmyman #outwithmyhoney #lgbt #lgbtcouple #lgbtfit #lgbtfitness #activepride
Working out my chest and calves at the Temecula Fitness 19 and trying their equipment before attending a hip hop class. @muscle_and_fitness @musclemeds @redcon1 @innerarmour_usa @isatori_inc @athletesnutrition @apsnutrition @bangenergy @gymshark @active_pride @lgbtfit @_lgbt_gamers #instaposts  #instavids  #instafitness  #instaworkouts  #fitness  #fitness19  #fitness19temecula  #muscleandfitness  #chestandcalves  #chestday  #chestdayworkouts  #musclemeds  #musclemedscarnivor  #isatori  #innerarmour  #apsnutrition  #redcon1  #athletenutrition  #hiphopclass  #bangenergy  #gymshark  #outwithmyman  #outwithmyhoney  #lgbt  #lgbtcouple  #lgbtfit  #lgbtfitness  #activepride 
๐Ÿ“š It's Training Tip Tuesday!  Today we look at a balance wheel!
โš–๏ธ Everone has facets of life that they balance in order to be that much closer to homeostasis.  Most peoples wheels consist of family and relationships, creativity and play, and rest and sleep, but miss out on constant intellectual stimulation and their sense of purpose.  The human mind is just as important to exercise as the body.  Mental exercise is as important to program into training as physical exercise because mental exercise allows for physical movements to become more efficient, increasing the athletic ceiling for said athlete. ๐Ÿ™  It's also important to constantly remind yourself or your athlete of their purpose.  Maintaining ones sense of purpose will help keep them motivated to grind thru the struggles and rough patches.  Remaining headstrong about goals to keep you on track of your goals defines sense of purpose; it's important we don't lose that!!
๐Ÿ™„  Of course our physical health is important, but that's how we got here in the first place; the fact we want to improve our physical status.  Continue to work on balancing your facets of life in a way that will help you reach your goals as well as living a fulfilling life otherwise!!!
๐Ÿ“ˆ  Online Training Now Available!!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition #EatRight #FuelTheFire #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1 #TrainingTipTuesday #TrainingTip #JustTheTip #LackOfWorries #LowLife #GoHard
๐Ÿ“š It's Training Tip Tuesday! Today we look at a balance wheel! โš–๏ธ Everone has facets of life that they balance in order to be that much closer to homeostasis. Most peoples wheels consist of family and relationships, creativity and play, and rest and sleep, but miss out on constant intellectual stimulation and their sense of purpose. The human mind is just as important to exercise as the body. Mental exercise is as important to program into training as physical exercise because mental exercise allows for physical movements to become more efficient, increasing the athletic ceiling for said athlete. ๐Ÿ™ It's also important to constantly remind yourself or your athlete of their purpose. Maintaining ones sense of purpose will help keep them motivated to grind thru the struggles and rough patches. Remaining headstrong about goals to keep you on track of your goals defines sense of purpose; it's important we don't lose that!! ๐Ÿ™„ Of course our physical health is important, but that's how we got here in the first place; the fact we want to improve our physical status. Continue to work on balancing your facets of life in a way that will help you reach your goals as well as living a fulfilling life otherwise!!! ๐Ÿ“ˆ Online Training Now Available!!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #EatRight  #FuelTheFire  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #TrainingTipTuesday  #TrainingTip  #JustTheTip  #LackOfWorries  #LowLife  #GoHard 
Our evening routine. Nadine digs through โ€œThe cabinet of discovery โ€œ and i try out a new recipe. Now i get why so many full time athletes have cook books or blogs. Tonightโ€™s recipe was @brandiswicegood recommended protein muffins with @eboost Prime Protein. So good !!!! #athletenutrition #foodforfuel #athletelife #momlife #inthekitchen #domesticated #bicycleworldathlete
Not all carbs are created equal.
Progenex Build Recovery is made from two carbohydrate sources of honey and sweet potato to provide simple and complex carbs to power your workout.
Shop Progenex via the link in our bio.
Not all carbs are created equal. Progenex Build Recovery is made from two carbohydrate sources of honey and sweet potato to provide simple and complex carbs to power your workout. Shop Progenex via the link in our bio.
Mountain spring water and some #key360nutrition.
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It's a great privilege to have @key360nutrition supporting my racing nutrition for the 2018 season. .
#teamTIB #BrianRobertsAgencies #cruisaderlogistics#destroyinglimits
#nutrition #racing #athletenutrition
Foooood for days = results on results on results !๐Ÿ™Œ๐Ÿป -
Options are endless when you count macros. Restriction ? NEVER ! -
We do stand by the โ€œkilled or grownโ€ rule. If you can kill it, or if you can grow it, go for it ! ๐Ÿฅ—๐Ÿฅ”๐Ÿฅ•๐ŸŒ๐Ÿ“๐Ÿฅฆ๐Ÿฅ‘๐Ÿฅฉ๐Ÿฅœ๐Ÿฏ๐Ÿค -
You will soon come to terms that eating healthy and achieving a healthy body composition status can be attained by eating a wide variety of food. -
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Eat what you really desire, but just practice moderation. When choosing foods that are higher in calories and fat, be aware of what makes a serving and use good portion control aka MAKE IT FIT your macronutrient targets ๐Ÿ™Œ๐Ÿป - && YESS use positive โ€œself-talkโ€. Rather than โ€œbeating yourself upโ€ when you feel youโ€™ve made a poor food choice, think something positive. Tell yourself something like โ€œI will take this one day at a timeโ€ or โ€œI can take charge of my eating by planning meals ahead of time.โ€
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Eventually, you may find that you choose healthier foods by choice, not because you think you should and you also may see more success in your reaching your goals ! -
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#FatLoss #relentless
Foooood for days = results on results on results !๐Ÿ™Œ๐Ÿป - Options are endless when you count macros. Restriction ? NEVER ! - We do stand by the โ€œkilled or grownโ€ rule. If you can kill it, or if you can grow it, go for it ! ๐Ÿฅ—๐Ÿฅ”๐Ÿฅ•๐ŸŒ๐Ÿ“๐Ÿฅฆ๐Ÿฅ‘๐Ÿฅฉ๐Ÿฅœ๐Ÿฏ๐Ÿค - You will soon come to terms that eating healthy and achieving a healthy body composition status can be attained by eating a wide variety of food. - - Eat what you really desire, but just practice moderation. When choosing foods that are higher in calories and fat, be aware of what makes a serving and use good portion control aka MAKE IT FIT your macronutrient targets ๐Ÿ™Œ๐Ÿป - && YESS use positive โ€œself-talkโ€. Rather than โ€œbeating yourself upโ€ when you feel youโ€™ve made a poor food choice, think something positive. Tell yourself something like โ€œI will take this one day at a timeโ€ or โ€œI can take charge of my eating by planning meals ahead of time.โ€ - Eventually, you may find that you choose healthier foods by choice, not because you think you should and you also may see more success in your reaching your goals ! - - #FatLoss  #relentless 
All natural, organic, handmade, ALL PURPOSE PAIN RELIEVER! Formulated with pure EMU & CBD Oil! Works well for menstrual cramps, head, arthritis,back,neck, and join pain!
All natural, organic, handmade, ALL PURPOSE PAIN RELIEVER! Formulated with pure EMU & CBD Oil! Works well for menstrual cramps, head, arthritis,back,neck, and join pain!
Good Luck Runners.ย  Read more about the M.M. Track Club and their outstanding athletes who fuel with Cocoa Elite:
http://ow.ly/RzCu30hBtuZ
Good Luck Runners.ย  Read more about the M.M. Track Club and their outstanding athletes who fuel with Cocoa Elite: http://ow.ly/RzCu30hBtuZ
Stuck for breakfast ideas that are low on prep time but offer big bang for buck in terms of nutrients!!?? When made at home granola ticks all the boxes. Make this in big lots as it stores in jars for a couple months. 
Here weโ€™ve got nutrient dense carbs coming from the toasted oats, buckwheat, dried cranberries, mulberries, gojiโ€™s, cali raisins and blueberries. To offset that weโ€™ve got great fats and proteins coming from the hemp seeds, chia and mixed nuts. 
Toast the grains however you want, I used coconut oil, lemon zest, cinnamon, fresh ginger and honey. Serve with coconut or greek yoghurt and your good to go!
Stuck for breakfast ideas that are low on prep time but offer big bang for buck in terms of nutrients!!?? When made at home granola ticks all the boxes. Make this in big lots as it stores in jars for a couple months. Here weโ€™ve got nutrient dense carbs coming from the toasted oats, buckwheat, dried cranberries, mulberries, gojiโ€™s, cali raisins and blueberries. To offset that weโ€™ve got great fats and proteins coming from the hemp seeds, chia and mixed nuts. Toast the grains however you want, I used coconut oil, lemon zest, cinnamon, fresh ginger and honey. Serve with coconut or greek yoghurt and your good to go!
Looking for a post-workout smoothie? Check out this Berry Greens Smoothie! It's super simple to make and loaded with healthy fats to support sustained energy and quick recovery. It also contains protein from marine collagen peptides to support healthy joints and tissues and improve your digestion. This recipe features one of my favorite @vitalproteins Beauty Greens, a blend of raw greens powder, coconut water and marine collagen. โ €
Link is in profile or head over to Portlandoutdoorfitness.com and peek at the blog! โ €
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#portlandoutdoorfitness #nutritionaltherapy #athletenutrition #fatisfuel #jerf #portland #whole30 #sproutwellness #cultivateyourhealth #recipe #paleo #primal #collagen #vitalproteins
Looking for a post-workout smoothie? Check out this Berry Greens Smoothie! It's super simple to make and loaded with healthy fats to support sustained energy and quick recovery. It also contains protein from marine collagen peptides to support healthy joints and tissues and improve your digestion. This recipe features one of my favorite @vitalproteins Beauty Greens, a blend of raw greens powder, coconut water and marine collagen. โ € Link is in profile or head over to Portlandoutdoorfitness.com and peek at the blog! โ € โ € #portlandoutdoorfitness  #nutritionaltherapy  #athletenutrition  #fatisfuel  #jerf  #portland  #whole30  #sproutwellness  #cultivateyourhealth  #recipe  #paleo  #primal  #collagen  #vitalproteins 
Itโ€™s hard to share with the world how much I weigh because letโ€™s face it, 186 โ€œfor a girlโ€ is a big number especially when youโ€™re a fitness professional. But I have about 18-19% bf. I have goals to keep leaning out but my emotional wellness is just as important so Iโ€™m happy where I am now. There are a few important things to note. Pic on the left, I binged and purged and did lots of cardio: think elliptical and running. Pic on the right I eat a lot of food regularly including and predominantly CARBS. I lift A LOT and I train for performance like an athlete should. I have a healthy relationship with food and #halotop. The other important thing to note is that the difference between these photos is only 4 lbs. in the first photo I was approximately 30% bf though. We are all so fixated on the scale. Especially with Resolution season here, people have a โ€œlossโ€ mentality. I promise thereโ€™s so much more to gain. You can gain happiness and confidence and freedom and JOY. You can gain muscle and a firmer body and incredible athletic ability. I have had clients stuck at a weight on the scale but celebrating 18-19% bf and they absolutely miss the joy because they are so focused on hitting that weight loss mark. Focus on your #gainz. As much as that is meathead lingo, it is so TRUE. The losses arenโ€™t what make us who we are. 
#ilovefood #ilovemyjob #ilovemyclients #goals #transformation #fatloss #loveyourbody #loveyourjourney #girlswholift #girlswhoeat #momsactinglikemeatheads #fitpro #fitmom #nutrition #wellness #fitness #fitnessmotivation #reebok #reebokone #lesmillsus #reebokathlete #reeboksponsoredathlete #lesmillspresenter #athletenutrition #eattoperform
Itโ€™s hard to share with the world how much I weigh because letโ€™s face it, 186 โ€œfor a girlโ€ is a big number especially when youโ€™re a fitness professional. But I have about 18-19% bf. I have goals to keep leaning out but my emotional wellness is just as important so Iโ€™m happy where I am now. There are a few important things to note. Pic on the left, I binged and purged and did lots of cardio: think elliptical and running. Pic on the right I eat a lot of food regularly including and predominantly CARBS. I lift A LOT and I train for performance like an athlete should. I have a healthy relationship with food and #halotop . The other important thing to note is that the difference between these photos is only 4 lbs. in the first photo I was approximately 30% bf though. We are all so fixated on the scale. Especially with Resolution season here, people have a โ€œlossโ€ mentality. I promise thereโ€™s so much more to gain. You can gain happiness and confidence and freedom and JOY. You can gain muscle and a firmer body and incredible athletic ability. I have had clients stuck at a weight on the scale but celebrating 18-19% bf and they absolutely miss the joy because they are so focused on hitting that weight loss mark. Focus on your #gainz . As much as that is meathead lingo, it is so TRUE. The losses arenโ€™t what make us who we are. #ilovefood  #ilovemyjob  #ilovemyclients  #goals  #transformation  #fatloss  #loveyourbody  #loveyourjourney  #girlswholift  #girlswhoeat  #momsactinglikemeatheads  #fitpro  #fitmom  #nutrition  #wellness  #fitness  #fitnessmotivation  #reebok  #reebokone  #lesmillsus  #reebokathlete  #reeboksponsoredathlete  #lesmillspresenter  #athletenutrition  #eattoperform 
๐Ÿ˜ƒ it's our first official Motivational Monday of the new year 2018!
๐Ÿ’ช  Last Monday was the first day of the new year and I hope everone got their year started off on the right foot. ๐Ÿ’ฅ๐Ÿ”ซ To my fellow Mountaineers, its the first day of the Spring semester as you set to embrace the grind for another 16 weeks.  In this clip @louisfarrakhan speaks on the process and in order to become the perfect you.  In order to do so we must manifest a defect to be seen for what it is before you can correct it.  In other words, you have to screw up before you can correct what caused the screw up.  There is a correlation that exists in my coaching.  I have seen and experienced different mothods of training that drop the ball when it comes to creating versatile athletes. ๐Ÿ“ฐ I believe that you're only as good as your most lagging movement and I should aim to reduce insufficiencies.  I have also experienced this in my personal life a lot lately.  God has created a lot of conditions for me lately that have forced me to grow as an individual and coach, and it's all a part of my process.  It's important at these times that we stick it thru to the end.  When the going gets tough, the tough get going!!
๐Ÿ’ก Everyone has their own individual process.  The time it takes to reach a goal, achieve a status, or earn a prize, there is a process we have to go thru to get to those moments.  At times it may get difficult, but know that God is working on creating the perfect version of you that only your process can do!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition #EatRight #FuelTheFire #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1 #MotivationalMonday #Motivation #Monday #LowLife #LackOfWorries
๐Ÿ˜ƒ it's our first official Motivational Monday of the new year 2018! ๐Ÿ’ช Last Monday was the first day of the new year and I hope everone got their year started off on the right foot. ๐Ÿ’ฅ๐Ÿ”ซ To my fellow Mountaineers, its the first day of the Spring semester as you set to embrace the grind for another 16 weeks. In this clip @louisfarrakhan speaks on the process and in order to become the perfect you. In order to do so we must manifest a defect to be seen for what it is before you can correct it. In other words, you have to screw up before you can correct what caused the screw up. There is a correlation that exists in my coaching. I have seen and experienced different mothods of training that drop the ball when it comes to creating versatile athletes. ๐Ÿ“ฐ I believe that you're only as good as your most lagging movement and I should aim to reduce insufficiencies. I have also experienced this in my personal life a lot lately. God has created a lot of conditions for me lately that have forced me to grow as an individual and coach, and it's all a part of my process. It's important at these times that we stick it thru to the end. When the going gets tough, the tough get going!! ๐Ÿ’ก Everyone has their own individual process. The time it takes to reach a goal, achieve a status, or earn a prize, there is a process we have to go thru to get to those moments. At times it may get difficult, but know that God is working on creating the perfect version of you that only your process can do!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #EatRight  #FuelTheFire  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #MotivationalMonday  #Motivation  #Monday  #LowLife  #LackOfWorries 
Thatโ€™s right guys, a brand new Flavour has arrived. ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ
Today @drinkcocopro launch their super tasty pomegranate flavour! Made with 100% natural ingredients and no added sugar. Cocopro combines coconut water and protein to create the perfect post workout drink. Just what you need to help with all those new years resolutions! ๐Ÿ‘Œ๐Ÿผ
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#cocopro #hydrate #coconut #coconutwater #protein #proteindrink #recovery #postworkoutfuel #postworkoutdrink #instafit #fitness #fitfamuk #workoutmotivation #healthylifestyle #athletenutrition #crossfit #strengthtraining #hbloggers #eatwell #foodies #fitfood
Thatโ€™s right guys, a brand new Flavour has arrived. ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ Today @drinkcocopro launch their super tasty pomegranate flavour! Made with 100% natural ingredients and no added sugar. Cocopro combines coconut water and protein to create the perfect post workout drink. Just what you need to help with all those new years resolutions! ๐Ÿ‘Œ๐Ÿผ . . . . . . #cocopro  #hydrate  #coconut  #coconutwater  #protein  #proteindrink  #recovery  #postworkoutfuel  #postworkoutdrink  #instafit  #fitness  #fitfamuk  #workoutmotivation  #healthylifestyle  #athletenutrition  #crossfit  #strengthtraining  #hbloggers  #eatwell  #foodies  #fitfood 
I'm usually too hungry to think of taking a picture of my food but had to post this one!๐Ÿ˜€Beans on toast with tofu bacon and coconut cheese @happyfoodbyyogahub making vegan eating so easy and delicious โ˜บ It did look more beautiful when I got it but I couldn't resist tucking in๐Ÿ˜ #veganbreakfast #fuelforlife #happyfood #athletenutrition #musclefood #veggiesforbreakfast
Build your performance plate to support your training needs ๐Ÿฝโ €
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๐Ÿšด Carbohydrates are king for fuelling performance. โ €
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โฌ† Eat more on heavy training daysโ €
โฌ‡ Eat less on lighter training daysโ €
๐Ÿ’ช Protein with each mealโ €
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#FuelForTheWorkRequired #PerformanceNutrition #Periodisation
Build your performance plate to support your training needs ๐Ÿฝโ € โ € ๐Ÿšด Carbohydrates are king for fuelling performance. โ € โ € โฌ† Eat more on heavy training daysโ € โฌ‡ Eat less on lighter training daysโ € ๐Ÿ’ช Protein with each mealโ € โ € #FuelForTheWorkRequired  #PerformanceNutrition  #Periodisation 
The YETI! This beast of a cool bag has done itโ€™s fair share of mileage with me carrying awesome fresh ingredients as I visit clients up and down the country to prepare meals for them to fuel their performance. The companies strap line is โ€œbuilt for the wildโ€ in my case itโ€™s built for kings cross train station at 6am on a freezing #monday morning ๐Ÿ˜ @yeti
The YETI! This beast of a cool bag has done itโ€™s fair share of mileage with me carrying awesome fresh ingredients as I visit clients up and down the country to prepare meals for them to fuel their performance. The companies strap line is โ€œbuilt for the wildโ€ in my case itโ€™s built for kings cross train station at 6am on a freezing #monday  morning ๐Ÿ˜ @yeti
I'm usually pretty good at drinking water plain, but heck, I'm human. If I need to meet my water quota for the day and before bed, flavoured sugar-free, calorie-free drops do the trick! One is Kool-Aid in watermelon and the other is Mio-Sport in Berry Burst. 
@rocksolidnutrition 
@sauconycanada 
@saucony 
@allisonmoyer 
@titikaactive 
#swimbikerun #fitspiration #trilife #fitigers #fitigaccount #girlswholift #girlswithmuscle #girlswhorun #girlswhoswimbikerun #fitigdaily #athletenutrition #athleteslife #wintertraining #fitnessmodel #fitnessmodeljourney #iifymlifestyle #athleticmotivation #latenighttraining #allifitness #multisport #multisportathlete #multisportwomen #multisportlifestyle
I'm usually pretty good at drinking water plain, but heck, I'm human. If I need to meet my water quota for the day and before bed, flavoured sugar-free, calorie-free drops do the trick! One is Kool-Aid in watermelon and the other is Mio-Sport in Berry Burst. @rocksolidnutrition @sauconycanada @saucony @allisonmoyer @titikaactive #swimbikerun  #fitspiration  #trilife  #fitigers  #fitigaccount  #girlswholift  #girlswithmuscle  #girlswhorun  #girlswhoswimbikerun  #fitigdaily  #athletenutrition  #athleteslife  #wintertraining  #fitnessmodel  #fitnessmodeljourney  #iifymlifestyle  #athleticmotivation  #latenighttraining  #allifitness  #multisport  #multisportathlete  #multisportwomen  #multisportlifestyle 
How flipping amazing does our Berry Smoothie Bowl look made by @perkoperkins and @kristineperko
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We love being tagged in your meal and snack creations - I might retire from food photography after seeing this effort ๐Ÿ™Œ

All of our recipes are to be released as part of our Knowledge Hub in Feb. you should see this space coming together. Soooo excited!!
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#compeatnutrition #compeatnutritionrecipe #yourhumanengine #performinlife #performinsport
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#smoothiebowl #nourishbowl #nourish #deliciousfood #smoothie #berrysmoothiebowl #berrysmoothie #summerbreakfast #athletenutrition #powerathlete #recoverynutrition #cyclingnutrition #trackcyclist #sportsnutrition #performancenutrition #realfood #jerf
How flipping amazing does our Berry Smoothie Bowl look made by @perkoperkins and @kristineperko . We love being tagged in your meal and snack creations - I might retire from food photography after seeing this effort ๐Ÿ™Œ All of our recipes are to be released as part of our Knowledge Hub in Feb. you should see this space coming together. Soooo excited!! . #compeatnutrition  #compeatnutritionrecipe  #yourhumanengine  #performinlife  #performinsport  . #smoothiebowl  #nourishbowl  #nourish  #deliciousfood  #smoothie  #berrysmoothiebowl  #berrysmoothie  #summerbreakfast  #athletenutrition  #powerathlete  #recoverynutrition  #cyclingnutrition  #trackcyclist  #sportsnutrition  #performancenutrition  #realfood  #jerf 
PERFORMANCE "This is great product that actually did what it said. It gave me sustained energy, and hydrated me way better than water or gatorade. If also didn't give me this tired feeling I usually get after drinking gatorade. This is actually amazing for preventing hangovers as well. Drink a glass or two of this before the end of a night of drinking and boom. No hangover! I love this stuff, would highly recommend to anyone who feels they're not hydrated enough during a workout, and of course athletes." - Erina

http://bit.ly/OlypianNutrition

#olympics #olympians #olympicnutrition #pureperformance -pureperformanceteam #Shaklee #winmedals #fitness #nutrition #vegannutrition #organicnutrition #fuelyourcells #fuelyourbody #vitamins #nutritionforathletes #athletenutrition #running #marathon
PERFORMANCE "This is great product that actually did what it said. It gave me sustained energy, and hydrated me way better than water or gatorade. If also didn't give me this tired feeling I usually get after drinking gatorade. This is actually amazing for preventing hangovers as well. Drink a glass or two of this before the end of a night of drinking and boom. No hangover! I love this stuff, would highly recommend to anyone who feels they're not hydrated enough during a workout, and of course athletes." - Erina http://bit.ly/OlypianNutrition #olympics  #olympians  #olympicnutrition  #pureperformance  -pureperformanceteam #Shaklee  #winmedals  #fitness  #nutrition  #vegannutrition  #organicnutrition  #fuelyourcells  #fuelyourbody  #vitamins  #nutritionforathletes  #athletenutrition  #running  #marathon 
โœจ12m #run = Yummy brunch = Long nap ๐Ÿ˜œ Life is Good โœจ
#mambamentality #athleteslife #runninglife #athletesfood #athletenutrition #healthyfood #naturalfood #superfood #foodforhealth #stayfitandhealthy #chicagofood #chicagoeats #chicagofoodie #foodie #foodforthesoul #goodfood #foodpassion #foodlove #foodporn #chicago 
#staystoked ๐Ÿค™๐Ÿฝ #staycool ๐Ÿ˜Ž #instaawesome !!!
โœŒ๐Ÿฝ๐ŸŒŽ๐Ÿ•Š
Less than a month away from the first @joinarealgym_newphilly Push/Pull meet !! ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- ๐Ÿ”ปBarbell DL through Bands x3,2,1 ๐Ÿ”ป4x Dumbbell Dolphin Row x7 reps superset DB RDL x10,10,8,8 heels elevated superset DB RDL x10,10,8,8 toes elevated โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness #DrugFREEAthlete #OSG #OldSchoolGym #SlaughterhouseGym #HardestWorkerInTheRoom #tezfitness #lifeshots #locondesigns #garciaeffect #strengthandconditioning #personaltrainer #athletedevelopment #athletenutrition #AthleticTrainingGear  #MaxEffort #MaxEffortMuscle #Psalms23 #fightthegoodfight #athletictraininggear #NewPhiladelphiaOhio #OSGNP โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
Less than a month away from the first @joinarealgym_newphilly Push/Pull meet !! ๐ŸŒŠโ›“โœ๏ธ๐Ÿ’ช๐Ÿผโ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- ๐Ÿ”ปBarbell DL through Bands x3,2,1 ๐Ÿ”ป4x Dumbbell Dolphin Row x7 reps superset DB RDL x10,10,8,8 heels elevated superset DB RDL x10,10,8,8 toes elevated โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”- #K9Fitness  #DrugFREEAthlete  #OSG  #OldSchoolGym  #SlaughterhouseGym  #HardestWorkerInTheRoom  #tezfitness  #lifeshots  #locondesigns  #garciaeffect  #strengthandconditioning  #personaltrainer  #athletedevelopment  #athletenutrition  #AthleticTrainingGear  #MaxEffort  #MaxEffortMuscle  #Psalms23  #fightthegoodfight  #athletictraininggear  #NewPhiladelphiaOhio  #OSGNP  โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”-
Ms. PRAGYA  an ATHLETE....lost 3.6kg of fat, 11.5 inches from whole body and 4.5 inches just from abdominal area in a month.  As an athlete, your physical health is key to an active lifestyle. Proper diet and nutrition is paramount to maintain adequate energy duringย physical activityย and for postactivity recovery.
#sportsdietitian #sportsdiet #athlete #athletenutrition #Weightloss #healthyeating #nutrition #fat #healthyfood #inchlosswrap #instagramers
Prepping for tomorrowโ€™s long run. Specifically altering my breakfast to one that is easy to recreate on race morning(s). If Iโ€™m at home in Naples,FL or in Hopkinton, MA or anywhere else i go..... I can always find some instant oatmeal and a โ€œnannerโ€. #raceprep #longrunfuel #nothingnewonraceday #nightbefore #ELEโœ…ATE #NUTRITION #wherestheGELS #eatforperformance #littlethingsmatter #oldreliable #runnersofinstagram #runnerslife #athletenutrition
Prepping for tomorrowโ€™s long run. Specifically altering my breakfast to one that is easy to recreate on race morning(s). If Iโ€™m at home in Naples,FL or in Hopkinton, MA or anywhere else i go..... I can always find some instant oatmeal and a โ€œnannerโ€. #raceprep  #longrunfuel  #nothingnewonraceday  #nightbefore  #ELE โœ…ATE #NUTRITION  #wherestheGELS  #eatforperformance  #littlethingsmatter  #oldreliable  #runnersofinstagram  #runnerslife  #athletenutrition 
Are you an casual athlete and ready to take your performance to the next level? Everything you see here is based on the same line designed and used by Olympians but now with less calories!

The Performance Fitness Pack is designed for lifestyle athletes including those in spinning, strength, and cross training classes or anyone looking to tone their body and live a more active lifestyle. - Enhance performance with less sugar and calories
- Burn more fat and build lean muscle mass during your regular exercise routine calories - Recover faster to help you stay on track

This pack includes:
Zero-Calorie Energy Drink - Delivers clean energy without the artificial ingredients found in traditional energy drinks.
Low-Calorie Electrolyte Drink - Replenishes electrolytes lost during physical activity.
Advanced Physique 100% Grass-Fed Whey Protein - Recover, repair, and build lean muscle faster. Fast-absorbing and easy to digest.(If you are vegan like me, use the Vegan Plain and Simple Life shake instead for superior protein power!)
PM Recovery Complex - Ultra-pure tart cherry extract is clinically tested to reduce post-workout muscle soreness and optimize recovery, which helps improve sleep quality.

http://bit.ly/PureOlympianNutrition

#olympicnutrition #olympiannutrition #olympics #athlete #sports #sportsnutrition #athletenutrition #bestperformance #performance #Shaklee #shakleelife #veganathlete #veganolympian #sportsrecovery #optimalperformance #organicathleteย #weekendwarrior  #jiu-jitsu #weightlifting #runner #bodybuilding #gymnastics #swimming #fencing #pureperformanceteam
Are you an casual athlete and ready to take your performance to the next level? Everything you see here is based on the same line designed and used by Olympians but now with less calories! The Performance Fitness Pack is designed for lifestyle athletes including those in spinning, strength, and cross training classes or anyone looking to tone their body and live a more active lifestyle. - Enhance performance with less sugar and calories - Burn more fat and build lean muscle mass during your regular exercise routine calories - Recover faster to help you stay on track This pack includes: Zero-Calorie Energy Drink - Delivers clean energy without the artificial ingredients found in traditional energy drinks. Low-Calorie Electrolyte Drink - Replenishes electrolytes lost during physical activity. Advanced Physique 100% Grass-Fed Whey Protein - Recover, repair, and build lean muscle faster. Fast-absorbing and easy to digest.(If you are vegan like me, use the Vegan Plain and Simple Life shake instead for superior protein power!) PM Recovery Complex - Ultra-pure tart cherry extract is clinically tested to reduce post-workout muscle soreness and optimize recovery, which helps improve sleep quality. http://bit.ly/PureOlympianNutrition #olympicnutrition  #olympiannutrition  #olympics  #athlete  #sports  #sportsnutrition  #athletenutrition  #bestperformance  #performance  #Shaklee  #shakleelife  #veganathlete  #veganolympian  #sportsrecovery  #optimalperformance  #organicathlete ย #weekendwarrior  #jiu -jitsu #weightlifting  #runner  #bodybuilding  #gymnastics  #swimming  #fencing  #pureperformanceteam 
And the battle continues. Back to #darkside. Back to where it begun #rugbytraining . Still a long way to go.but at least it has started. 
2018 shock and awe. Let the reign of terror commence. 
#f2c #athletenutrition #aussiebattler
A carbarydrate and mineral rich breakfast, after my first high intensity futsal session last night.
โ–ซ๏ธ
โ–ซ๏ธ
Your immune system gets lowered after bouts of HIIT, have carbohydrates (among other things) to help return it to normal levels quicker ๐Ÿ’ช๐Ÿพ
โ–ซ๏ธ
โ–ซ๏ธ
For any questions on the above, donโ€™t be shy & just slide into my DM ๐Ÿค“
โ–ซ๏ธ
โ–ซ๏ธ
๐Ÿ”ณ Fall in love with the process & the results will come๐Ÿ”ณ
โ–ซ๏ธ
โ–ซ๏ธ
๐Ÿ’ฆThe sweat of effort makes victory shine โœจ
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#strengthtraining #strengthandconditioning #football #training #conditioning #conditioningcoach #rehab #prerehabilitation #alphaleveltraining #alphalevel #foamrolling #powerrollpro #medisana #medisanapowerroll #footballtraining #gym #fitness #fitnessmotivation #alpen #nutrition #athletenutrition #sportsnutrition #carbs #immunesystem #immunesystemhealth
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@alpen_uk
A carbarydrate and mineral rich breakfast, after my first high intensity futsal session last night. โ–ซ๏ธ โ–ซ๏ธ Your immune system gets lowered after bouts of HIIT, have carbohydrates (among other things) to help return it to normal levels quicker ๐Ÿ’ช๐Ÿพ โ–ซ๏ธ โ–ซ๏ธ For any questions on the above, donโ€™t be shy & just slide into my DM ๐Ÿค“ โ–ซ๏ธ โ–ซ๏ธ ๐Ÿ”ณ Fall in love with the process & the results will come๐Ÿ”ณ โ–ซ๏ธ โ–ซ๏ธ ๐Ÿ’ฆThe sweat of effort makes victory shine โœจ . . . #strengthtraining  #strengthandconditioning  #football  #training  #conditioning  #conditioningcoach  #rehab  #prerehabilitation  #alphaleveltraining  #alphalevel  #foamrolling  #powerrollpro  #medisana  #medisanapowerroll  #footballtraining  #gym  #fitness  #fitnessmotivation  #alpen  #nutrition  #athletenutrition  #sportsnutrition  #carbs  #immunesystem  #immunesystemhealth  . . . @alpen_uk
2018 ๐ŸŒŸBeen loving this to start the mornings this new year! Stewed berries & cherries on Greek yoghurt (for that protein hit) and homemade granola. โค๏ธ Iโ€™ve made some unconventional resolutions this year round. Iโ€™ve decided lifeโ€™s all about WHO You want to be, not WHAT You want to do! Sooooo excited to get cracking!๐ŸŽพ #tennis #tennisplayer #athlete #athleteeats #tennisplayereats #tennisnutrition #athletenutrition #newyear #healthy #breakfast #healthybreakfast #granola #homemade #yoghurt #berries #winter #fuel #nourish #happy #motivation #resolutions #uncoventionalresolutions #whonotwhat #thisyear #training #trainingfood
2018 ๐ŸŒŸBeen loving this to start the mornings this new year! Stewed berries & cherries on Greek yoghurt (for that protein hit) and homemade granola. โค๏ธ Iโ€™ve made some unconventional resolutions this year round. Iโ€™ve decided lifeโ€™s all about WHO You want to be, not WHAT You want to do! Sooooo excited to get cracking!๐ŸŽพ #tennis  #tennisplayer  #athlete  #athleteeats  #tennisplayereats  #tennisnutrition  #athletenutrition  #newyear  #healthy  #breakfast  #healthybreakfast  #granola  #homemade  #yoghurt  #berries  #winter  #fuel  #nourish  #happy  #motivation  #resolutions  #uncoventionalresolutions  #whonotwhat  #thisyear  #training  #trainingfood 
According to most surveys, beginning an exercise program is one of the most common New Yearโ€™s Resolutions. However, as most regular exercisers know, the gym in January looks distinctly different from other times of the year. SUSTAINED exercise and nutrition are ESSENTIAL for the body to adapt. ๐Ÿ’ชWith STRENGTH TRAINING, the first *6 weeks* involve primarily coordination changes and building new connective tissue, before muscle mass increases and more permanent strength changes occur. ๐Ÿ’ชFor MOST types of EXERCISE, it takes up to *8 weeks* for the bodyโ€™s neuromuscular system and energy systems to adapt in a significant way. ๐Ÿ’ชLikewise, it takes a similar amount of time for a marked change in BODY COMPOSITION to occur. ๐Ÿ’ชInterestingly, the LONGER that someone has done a certain type of exercise for, the LONGER their body will RETAIN the benefits of that exercise. The improvements made in a SHORT-TERM exercise program will be SHORT-LIVED if that type of exercise stops.
According to most surveys, beginning an exercise program is one of the most common New Yearโ€™s Resolutions. However, as most regular exercisers know, the gym in January looks distinctly different from other times of the year. SUSTAINED exercise and nutrition are ESSENTIAL for the body to adapt. ๐Ÿ’ชWith STRENGTH TRAINING, the first *6 weeks* involve primarily coordination changes and building new connective tissue, before muscle mass increases and more permanent strength changes occur. ๐Ÿ’ชFor MOST types of EXERCISE, it takes up to *8 weeks* for the bodyโ€™s neuromuscular system and energy systems to adapt in a significant way. ๐Ÿ’ชLikewise, it takes a similar amount of time for a marked change in BODY COMPOSITION to occur. ๐Ÿ’ชInterestingly, the LONGER that someone has done a certain type of exercise for, the LONGER their body will RETAIN the benefits of that exercise. The improvements made in a SHORT-TERM exercise program will be SHORT-LIVED if that type of exercise stops.
It's Throw๐Ÿ”™ Thursday!!
๐Ÿ—“This week I've been reflecting on a lot of 2017.  The good, the bad, the ups, and the downs.  Everyday is a blessing and ever pitfall is a test.  From remaining consistent and persistent in times where people doubted me, sticking to my guns and not taking the easy way out, to having my methods glorified, and others not understanding it and shunning it away. ๐Ÿ’ฐ I had the opportunity to run a training program, design  training programs, work at the USA Football Camp (at @TowsonUniversity with @TowsonTigersFootball), and network.  I was able to continue developing my philosophy and training methods.  I was able to enhance my technical and mechanical coaching abilities, all while maximizing my role coaching Defensive Backs for Calvert Hall College High School.  I've been able to help great players go pro, good players become great, and people who aren't even athletes become athletes!!
โ˜ค  It makes me feel good to know that I was able to help a large sum of people last year and I'm going to do it even better this year.  Another coach told me, "The best coach is the one who helps the most people." I don't fully agree with that; I believe the best coach is the one who can help the most people achieve THEIR goals!! So let's do it together. Let's really get on the ball this year, get it rolling, and Go Hard!!!
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#Hardbody #HardbodyFit #Fit #JG #PHOP #Nutrition  #GetBig #Strength #AlwaysGoHard #TrainHard #CollegeFootball #NCAA #Baltimore #Compete #PerformanceReady #StrengthAndConditioning #Maryland #AthleteNutrition #Dynamic #D1 #A1
#TBT #ThrowbackThursday #Throwback #Reflecting #LowLife #LackOfWorries
It's Throw๐Ÿ”™ Thursday!! ๐Ÿ—“This week I've been reflecting on a lot of 2017. The good, the bad, the ups, and the downs. Everyday is a blessing and ever pitfall is a test. From remaining consistent and persistent in times where people doubted me, sticking to my guns and not taking the easy way out, to having my methods glorified, and others not understanding it and shunning it away. ๐Ÿ’ฐ I had the opportunity to run a training program, design training programs, work at the USA Football Camp (at @TowsonUniversity with @TowsonTigersFootball), and network. I was able to continue developing my philosophy and training methods. I was able to enhance my technical and mechanical coaching abilities, all while maximizing my role coaching Defensive Backs for Calvert Hall College High School. I've been able to help great players go pro, good players become great, and people who aren't even athletes become athletes!! โ˜ค It makes me feel good to know that I was able to help a large sum of people last year and I'm going to do it even better this year. Another coach told me, "The best coach is the one who helps the most people." I don't fully agree with that; I believe the best coach is the one who can help the most people achieve THEIR goals!! So let's do it together. Let's really get on the ball this year, get it rolling, and Go Hard!!! . . . . . . . #Hardbody  #HardbodyFit  #Fit  #JG  #PHOP  #Nutrition  #GetBig  #Strength  #AlwaysGoHard  #TrainHard  #CollegeFootball  #NCAA  #Baltimore  #Compete  #PerformanceReady  #StrengthAndConditioning  #Maryland  #AthleteNutrition  #Dynamic  #D1  #A1  #TBT  #ThrowbackThursday  #Throwback  #Reflecting  #LowLife  #LackOfWorries