Mental state/fitness?🏋🏽♀️ Fitness is more than a physical change , it's a mental one.
I'm not sure about other people but for me I think there's a huge link between going to the gym and a persons mental state.
Going to the gym for some people may be just a weekly activity or something to do to pass the day. For others, it may be a 'break' or even an 'escape' from the daily happenings, stress or reality itself. Whether it be anxiety, depression, stress or maybe even just feeling a bit 'down'. I know it's said a lot but it is crazy how lifting heavy items up and putting them back down again can have such an impact on your mood.
Excersise is proven to release endorphins in the brain resulting in relaxing the muscles and relieving tension in the body so of course you're going to feel better afterwards!
Training with someone is always a good idea as personally I find for myself anyway, I'm not afraid of going heavy because I know I have a spotter.
That being said, there's no better feeling than putting in your earphones and blocking everything out for a while and being able to just focus on you. "Caring for the mind is just as important as caring for the body as one is not healthy without the other" 💞🗝
How should you order your exercises when training? 🤔
😅 Explosive exercises should be performed first if they are required - If you are an athlete involved in sports or an individual who enjoys doing or has to do explosive exercises then performing them first when you are fresh is a good idea. Explosive exercises are often quite technical and as a result the risk of injury is higher if performed when you are fatigued and less likely to use good technique. Exercises like snatches, cleans, push presses, box jumps etc are all explosive movements.
🏋🏻 Multijoint exercises should be performed after explosive exercises - Multijoint exercises (commonly referred to as compound lifts) are exercises that require more than one joint to perform a movement and therefore recruit more muscles which means you are able to use heavier loads and provide more overload. Exercises that involve squatting, hip hinging, pressing, rowing and lunging recruit large muscle groups that involve more than one joint.
💪🏻 Single joint or accessory exercises should be performed after Multijoint exercises - Single joint exercises usually recruit smaller muscle groups which tend to involve one primary joint. Beginners don't need to focus too much on these exercises as progress can be made by just focusing on making progress using Multijoint exercises. However for intermediate to more advanced lifters, single joint or accessory exercises can be implemented more to help round out muscular development. Exercises like bicep curls, lateral delt raises, tricep extensions, hip abductions, calf raises, leg extensions, hamstrings curls etc all typically involve one joint.
@sarah_queenofeireisles_manning 💖 in the Fuso Mesh Sta CO2 Leggings by @riofitnesswear_europe available online
@Regrann from @sarah_queenofeireisles_manning - And we're 3 weeks #postpartum ,
Our baby boy- Tyson Manning is 3 weeks old and full of wonder.
Life hasn't changed so much because for all those 40 weeks his presence was felt just as much, in fact he tortured his mammy much more while pregnant, but now luckily for us he sleeps well by day and night, he latches easily 90% of the time, he's contented and generally an easy baby.
On the outside my body has pretty much returned to post baby state, however, that sometimes makes it hard to remember I'm still healing, my body is still repairing, it takes time and it deserves to be respected. On a serious note an episotomy takes a whole lot out of you, more than I've ever realised or for a second thought, three weeks later and the pain still persists but hey that's life and I'd do it all again in a heartbeat. In fact no doubt we'll go again a few times.
But here's to 3 weeks of recovery, halfway and then it's time to smash. New club/hobbie/sport being joined and we couldn't be anymore pumped. P.S. I also can't wait to get back #boxing , my heart is somewhat incomplete 😒
Leggings courtesy of @riofitnesswear_europe 👌
Soothe Shirt by @lalabubaby_keri 😍
Strong feature of art by @_wildivy in the background 😂
#crossfit#fourthtrimester#comeback#transformation#babybody#postbabybody#waterfordfitfam#corkfitfam - #regrann
💫Apple and Blackberry Loaf💫
Blackberry season in full swing at the moment and they are one of the best fruits to bake with because of the way the berries infuse in cakes and breads. Macros for this delicious cake style loaf are :
105 calories per slice
Recipe as per usual below in comments 😇
I'm not sure how long will this metabolic state last, but it's very convenient so far. I've never been as inconsistent with my gym routine as I am now. Also, I'm off strict diet since May. What I noticed is that discipline will never be as effective as your own will. And they are two very different things.
When you become disciplined, miracles happen (well, army gave me OCD for every aspect of my life and it's no joke)😅 However, you always feel that you have to battle yourself everyday. You do it willingly, but your body goes against you. It's not hard if you're a tough beast, but it gets tiring over time as you constantly feel kind of meh. Like something isn't right, even if you get amazing results.
When you reprogram yourself in a way that your body and mind start working as ONE, life becomes much easier.
For example, you really want that pizza (cravings etc). You eat it all, drink 2L of coke and finish up with bucket of ice cream. Then you get heartburn, feel sick, bloated and unwell in general for the next few days. And for what? That taste was just temporary satisfaction and you pay for it with regret. You still consume it once a week because it's your cheat meal, even though you feel absolute sh*t afterwards.This is discipline.
When you listen to your body, you willingly ignore sh*t foods and have a bowl of soup and some chicken instead. I think this is pure fitness, when you stop battling your body and carefully listen what it really wants. Physically, not psychologically. Your body naturally starts preferring nutrient rich, organic, healthy foods and you don't need to battle yourself anymore. You want that piece of chocolate? Eat it. Want that sandwich? Have it. But even then you know that those small things will not change anything, as your daily diet is still fully based on healthy food. Thats how cravings disappear. That's how you feel better. Isn' it the main goal?
AMAZING PROGRESS!! Look at the changes this client made in just 4 weeks we are so proud of her!!! This is a great example of where eating more than you are used to with it being the correct foods will do wonders for you. This client finally has metabolism that is firing properly. For someone who used to skip breakfast and snack throughout the day between 1-2 big meals compared to her eating small meals throughout the day this is the result! So happy for this client, hard work paying off!!
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ For info on online coaching please email email@example.com ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#wbff#miamipro#pureelite#fitnessmodel#gymgirl#physique#bodybuilding#irishfitfam#fitness#accomplishfitness#corkfitfam#transformation
#glutes and #hamstrings SMASHED this morning. Absolutely on fire 🔥 since the session. Concentrating mind to muscle and altering foot position for exercises makes a huge difference when training big muscle groups. Focus on the muscle you're working, feel the burn 💪🏽 Happy Carb Day 🙌🏼
Black and white kinda mood. Shoulder pump on, and abs barely existing but I'm surviving and that's all a man can ask for. Some days you just gotta train for the headspace and nothing else, the 'pump' is just an extra benefit 🦈🌚. Also becoming more and more obsessed with grappling, so technical but also so discreetly violent. Love the striking martial arts but with a background in them grappling is still feeling new and intriguing, plus showing a lot of my limitations physically. #keeplearning .
@ninjatank doing one of our less done assistance exercises for deadlifts, poor lockouts aren't always a muscular issue sometimes it's just an issue with proper cueing.
Some light bands pulling back from the hips will give an extra bit of feedback to ensure that the glutes come all the way through.
@o_donoghues_butchers have launched Protein Packs. People may wonder what are some lean and best sources of protein are? Well, wonder no more, these packs are great value, have the calories and protein content of all the meat included listed which is great if you are tracking your calories and on most importantly the produce tastes great :) As a bonus, the first four members to head into the shop today can get the €15 pack for €10.
It is a great idea and if you are thinking what can I make a healthy dinner with look no further.
💫Carrot Cake Baked Oats💫 .
Absolutely love my Baked Berry Oats but wanted to change it up. I was slightly dubious about how this carrot cake version would work out and had Breakfast plan B lined up BUT it was truly delicious 😋
Served it with stewed apple and Greek yogurt 👌🏻👌🏻
Recipe and macros will be in comments 👇🏼 Try it and let me know what ye think 💭
Last night's dinner was too delicious not to share 😍 sweet potato spaghetti 🍝🍠with a cashew cream sauce, krispy kale chips🌿 and sweet roasted cashews💪. The sauce consisted of soaked activated cashews which makes nuts easier to digest but also removes the phytic acid. Being so conscious of my calcium levels, this is something I would aim to do quite alot if nuts, seeds and legumes are quite prevelant in the diet, as this anti-nutrient can bind to calcium and other minerals, inhibiting absorption. #vegan#healthy#delicious