The ILEAD Company® welcomes you to Fitness Friday. On Fridays, I will educate you on becoming mentally sound and physically fit. Consistent nutrition and fitness is influential!
“Healthy Food – Adding Beans as One of Your Dietary Super Foods”
Be sure to listen in to tonight’s podcast message on the Leadership TKO™ night show by entering…
Blog Message: http://leadershiptko.com/blog/healthy-food-adding-beans-one-dietary-super-foods/
Lakeisha’s FB Profile Link: www.facebook.com/lmcknightspeaks
Free Speaker Coaching Series: www.leadershiptkoforspeakers.com
Influential Speakers™ Group Coaching program: http://leadershiptkoforspeakers.com/index.php/group-coaching/
Have an Android phone? Grab the Leadership TKO™ app here: https://play.google.com/store/apps/details?id=com.spreaker.custom.prod.app_c_47224
Cheers to you and your leadership journey!
The ILEAD Company LLC
“Building Winning Leaders Globally”
Action packed Saturday ahead of us here at P4L FITNESS! Trust me....You’re not going to want to miss tomorrow’s workouts! *8:00AM Hybrid Strength workout. *9:00AM Mobility/stretch. *9:30AM Spartan Prep Workout
It’s go time!! #personaltrainer#spartanrace#mobility#strength
Rule #100 : all friends must get that work when it's time to throw around some metal heavy things. @chris_da_priss
Rule #005 : it's Friday. So you will have plenty of time and space to lift (bleep) before the "turn up". Sidenote: this gym is always jammed on a Friday.
Watch as my fitness assistant Liz (crazily) uses a pumpkin to upgrade her pushups. For all of you who want to upgrade, there you have it. Of course you can use something else that would elevate one side (i.e. stack of books, magazines or a ball)
✨Feeling sassy today💁🏽♀️✨ Spending my Friday night writing and pampering myself, spa nights are my absolute fav😍 I hope everyone has a great weekend, don’t forget to rest and stretch it up to prep for next week!💪🏼 God bless!
This might scare you.... but Join us tomorrow anyway! Want to prepare for a spartan/obstacle/mud race, or just want to change up your training and challenge yourself? If so, then this is for you! We will attack some trail running combined with work in: rope climb, traverse wall, monkey bars, bucket carry and more!
$15 DROP IN PER WORKOUT
1/20/2018 @ 9:30-10:45AM
Limited Space! Call or email ASAP to reserve your spot! #spartanrace#obstaclecourse#mudrun#spartantraining#personaltrainer
The ILEAD Company® welcomes you to Fitness Friday. On Fridays, I will educate you on becoming mentally sound and physically fit. Consistent nutrition and fitness is influential! It really makes a huge difference to lead people AND be in great health.
We have been chatting about super foods during the last few Fridays and I will continue with this trend because it is helpful for many people AND hopefully for you as well. (Let me know in the comments area below this message today if it is.) There is a super food that most people eat during cook outs but can be implemented in a variety ways into our diets and is SUPER healthy — BEANS!
Healthy Food - Adding Beans as One of Your Dietary Super Foods
Beans provide a great alternative to meat, since they’re a low-fat source of protein. One cup of lentils provides 17 grams of protein with only 0.75 grams of fat. In fact, the American Cancer Society recommended in their 1996 dietary guidelines that Americans should “choose beans as an alternative to meat.”
What can beans provide your body with?
Aside from being a great source of protein, beans are a delicious source of the following:
Beans should be eaten on a regular basis to promote optimal health. It’s recommended that you should eat four ½ cup servings of beans per week.
Beans are a superb heart healthy food. Eating beans frequently is associated with lower cholesterol levels. Beans, like all other plant-derived sources of protein, don’t contain any saturated fat, and therefore are also cholesterol free…(end of the blog except)
Continue reading the blog message by clicking on the link in the profile area.
60kg hip thrusts #thethrustisamust !
Until last summer I mainly trained legs & glutes with squats and deadlifts and it sure did its work but I’m excited to see the progress I’ll make from now on; finally found a set up that works well for me (at least 2/4 sets) - I watched a video by the one and only @bretcontreras1 and @mariewoldfitness about the proper set up and it helped a lot!! Would you like to see a glute progress pic? Probably covered up though due to the amount of creepy comments I’ve been getting...
Finally seeing process!! Thankful to be able to workout with my sister @kaitlyn_nicole_3 4 times this week ❤️ (and @thelifeofkikii twice)! Always fueled by @supremesportsnutrition1 go check them out!!!
Get Paid Youngin 😈💰
The young do not know enough to be prudent, and therefore they attempt the impossible, and achieve it, generation after generation. 🏆
🔹Temescal Canyon High School Baseball Program🔹 (Freshman, JV, Varsity)
@risenflyfitness @risenflysports #securethebag
Today, lets focus on one of my favorite super foods. Some people may and may not care for them because of stereotypes but I love them! BEANS!
Beans can be cooked and eaten alone or as an ingredient in a variety of dishes, such as soups, stews, chili, or Mexican cuisine.
What is your favorite type of bean?
💥Preparation for Exercise💥
How do you warm up?
What I want it to be:
-Stimulating, not damaging
-Serve a purpose
What it isn’t (usually):
These videos are boring but the exercises displayed serve a specific purpose within my workout. I got this from @hypertrophycoach and IMO and his, this is a great way to prepare your back, especially your lats, to face challenging load. •
Video 1: sitting up straight in a standard row position, “neutral spine” yada yada yada, shoulders pinned hard down and back, your focus is on continually driving the upper part of your arms and your shoulder joints DOWNNN to the floor as you row, and then finish by squeezing your elbows HARD into your sides as if trying to touch them together in the middle of your back. This gets your lats incredibly “short” and fully contracted.
Video 2: Lean forward at the hip, and now our focus is stimulating through a “lengthened” lat position. Initiating by driving the shoulders down and back, holding them there, then again, thinking about driving the upper arm down to the ground. •
Light, non-fatiguing loads, as few reps as needed to feel a good contraction. This is not where the bread will be buttered but more like opening the fridge to take the butter out. Position one we get the lat really short, position two we get the lat really long. Altogether we’re prepped and ready to start making our way toward moving some weight instead of just jumping right into it, as well as not messing ourselves up from a volume standpoint by grabbing a light weight, repping it out 30 times, realizing 30 reps is a lot of reps and this burns but “it’s a lightweight bro” and calling it a warmup.
If there is something i'm willing to bet on ➡️ IT'S ME
choose what scares you the most, because that is the thing that will let you grow the most.
CHASE GOALS NOT PEOPLE
No matter if it's about relationship, job, friends, sports,..... Stop running after those who don't give their attention and support freely to you.
IF someone LOVES you,
he/she will SHOW!!
IF they WANT you,
they let you KNOW!!
IF they wanna GO,
let them GO!!
FUCK THEM #doyourthing#fitnessmotivations#attitudeiseverything#unbeliveable
Snapped by @yvifischer 👈thx, Fetzengaudi, gerne wieder 🙈😂💪😘
I know y’all hear it all the time from me and I realize I’m a wee bit sappy...buuuut I love this FOB crew with my whole 💕. Thank you ALL for allowing me to be a part of your journeys. I don’t take your time, talents and energy lightly, it’s a big deal to me that you choose to share a piece of your world with me in class day after day, week after week, and year after year. #humbled#allthefeels#blessed#thankful#ihavethebesttribe
Have you been thinking about Personal Training? Now is the perfect time to start! You have until the end of January to take advantage of our special pricing on the 5 month packages.
The expertise and guidance of a certified GHF Personal Trainer will help you build muscle, lose weight, and feel great about yourself. A healthier lifestyle is on the way, just in time for Spring!
If you want to take a positive approach to your health & fitness, check out @bofittraining, a personal training studio in London Ontario. You can see in the video that Bo and his trainers clearly love what they do; they’re positivity is infectious.
BoFIT offers one-on-one specialized coaching, small group training, bootcamps, and online training. Check them out today!
💪🏻5 STRATEGIES TO TRAIN FEARLESSLY NOW & FOREVER:⠀
“If your brain is not actively growing, then it is dying. Exercise is one of the few ways to counter the process of aging...” according to Dr. John Ratey. He says INTENSE EXERCISE is the Holy Grail for our bodies and our brains.⠀
💪🏻Drive the power of your workout to a higher level and combat aging with these 5 strategies: ⠀
1️⃣Include aerobic exercise, strength training, balance, and flexibility in your training program. ⠀
2️⃣Regular strength training, at least 3 times per week. The weight should be heavy enough to challenge you, and you need to feel the burn and be out of breath when done.⠀
3️⃣High intensity interval training (or HIIT)⠀
4️⃣Engage your mind in your training. When you are mentally present for reps or sets, physical payoffs are far greater. ⠀
5️⃣Healthy diet: Food is your fuel. Don’t pollute your engine!