There's nothing more I hate than letting a good workout go to waste, and sadly I see this happening a lot. 📌It's simple math = you want to get leaner, you need to refuel your body properly. It's like a car, it simply can't run on an empty tank.
📌Now that you finished a great sweat session, you're feeling all flushed and endorphins are running high, the first thing you want to do is stretch. Don't cheat yourself, give your body a nice overall stretch, and especially focus on the muscle groups you just trained. While studies have shown that stretching has an insignificant effect on long-term muscle soreness, it does have other benefits that could help, especially when it comes to mobility (increased range of motion)! ❗️Even better, try foam rolling - aka the torture fest - which provides a deep tissue massage for muscles and joints.
📌I always recommend getting your nutrients from whole foods, however if time is not on your side and it will be an hour or more before you can have a proper meal, go liquid. This is where you want to have some whey protein prepared (or a mix of casein + whey). Your protein shake will be quickly absorbed and will help to optimize the rebuilding and recovery process.
📌You also want to replenish those carbs you depleted from your muscles stores during your workout. Carbs are needed to release a large amount of insulin and increase protein repair, and therefore rebuild your muscles (hello gainz!). 📌Drink water, and not just during or after your workout, but throughout the rest of your day. Beside that you want to replenish the fluids lost during your training, water will also maximize your performance in your next session. 📌Last but not sleep, get enough sleep. During sleep, growth hormone is produced and protein synthesis (provided protein is consumed prior to sleep) occurs. Try to get in at least 7 hours of sleep, studies show it’s the optimal time for release of growth hormone.
📩If you are struggling with your diet or training, email/DM for help #personaltraining#dubaipersonaltrainers#weightlifting#bodybuilding#weightlosstips#nutrition#healthybodyhappymind#fatloss#nutritionfirst#healthgoals#fitness#healthyliving
Diamond Ambassador, Coach Ronnie Cuevas...one of THE first Ambassadors in Plexus...has NEVER missed a day drinking his pink drink since he started! 💯
Today is day 2,949!!! 😮
Now that's consistency & being a product of the product! 🥇🏆
Thankful : expressing gratitude and relief.
We got a few previews of our wedding pictures and we are in love! So naturally I had to share one!
Not only are we thankful that our photographer did an amazing job, we are also thankful everyday for the love we share. Not everyone finds a love they can grow old with, a love that challenges them to be the best version of themselves & a love that makes you excited to wake up in the morning, and do another day in this crazy thing called life. When I think about love and what I want our children to see, I think about my Uncle Red & Aunt Florence. Even as a little kid, you could tell their love was genuine, and you could tell that even at 80 when he would walk by and pinch her butt, thinking none of us were looking, that there was still passion there. It was true love.
So today I'm challenging you to think about what you are truly thankful for. Is it a loved one? Think about what that love means to you & think about what you want that love to reflect. Is it your job? Think about why you are thankful & remember why you got into that career. & always remember to be thankful for the little things 🖤
👟👟 If you're feeling sluggish, low and hopeless you might want to reach for your trainers, or even head for the woods 🏞 ⠀
Taking a walk beats stress without the need for drugs such as anti-depressants, according to a new study from the US, posted by @MailOnline.⠀
And walking in a natural setting such as woodlands, up in the mountains, or around a beautiful lake might be better for relaxation than in urban settings...🌲 🌲 🌲⠀
📸 @jon.pendleton on @unsplash ⠀
Good morning! 🌞 What did you have for breakfast?🍳
As you may know, @soooooophiaaaaaa is 👑queen of cooking the best and most savory eggs👌🏼🤤... Before I met her I was making plain egg whites with salt.😝😂
While I was reminiscing through old photos I came across this video, motivating me to whip up some eggs for breakfast,😍 and I couldn't help but share it with you!!💖
Most of the time I take the simplest way out by cooking oatmeal for breakfast, but sometimes you need to break out of that comfort zone and change it up!😘 As you can see it's super easy to throw together some eggs with veggies:
1. I started off by steaming the veggies (broccoli) in the microwave with water for a few minutes.⏱
2. After draining the water, toss the veggies into the pan, and add the eggs whites. (I included one yolk for nutritional vitamin purposes👍🏼)
Add whatever seasoning you desire! 🤗In the video I added turmeric, a little salt, and A LOT of nutritional yeast at the end (this is what gives it the amazing 🧀cheesy flavor👌🏼)
Adding veggies 🥒🍅🍆to your eggs in the morning is one of the greatest ways you can start off your day! You are filling your body with protein & fiber to keep your tummy 😋 full for a while, and you are ensuring that your body will be getting a good source of vitamins for the day✔️🌿
Wishing you a wonderful day filled with sunshine and happiness!🌻🍂
To those who skip breakfast in the AM, stoopp🚫
Benefits of BREAKFAST 🍳: • ↑ cognitive function (BRAIN POWER!!!) • ↑ Energy • Weight control/ Metabolism BOOST 🔥
• Helps with ↓ BAD cholesterol ☹ (LDL) ✱ Skipping breakfast often leads to increased hunger, which results in overeating, especially when it comes to carbohydrates 🍟🥞
✱ Fun Fact: Breakfast helps you burn an extra 5%-20% of calories throughout your day ☝🏽 So before you run out of the door in the morning, remember to STOP and fuel your goals 💪🏽🤤🍳
🌿 The scent and flavour are wonderful, but the real bonus of #lavender comes from its wide range of health benefits:⠀
- It reduces anxiety and stress⠀
- Treats sleep issues⠀
- Has anti-inflammatory qualities⠀
- Great for skin care⠀
- Antiseptic ability⠀
- Good for hair health⠀
- Helps heart issues by reducing blood pressure and easing the tension on blood vessels⠀
- Helps treat bloating and digestive issues⠀
✨ Wishful thinking ✨ We all wish things will happen in the future, or wish that certain things hadn't happened in the past from time to time. We might get a little caught up in that wishing for things to be different, and the wishing might turn into self-pity. It's ok to wish for things, and it's ok not be ok, to feel your sad and angry feelings - in fact it's necessary to let them come and experience them. Pushing them away before you've felt and understood them will lead to them returning at other times. The key is though not to let those wishful feelings dictate your life, and not to let that wishing become your norm. If we wish for things all the time, we assume that we have no control over our lives and that things just happen 'to' us. Instead of asking yourself - Why does this happen to me? Or - I wish X would happen in the future - ask yourself a 'what'. What can you do to make it happen? What can you do differently? If you can't change something completely, what could you do to improve it? That might include making proactive, positive steps towards your wish or goal - or it might be changing your own perspective. Turn those wishes into reality - stop wishing, start doing. 💪 What can you do today to work towards making that wish your goal? ✨Quote by Elizabeth Gilbert.
Close your eyes. Be still. Quiet your mind and focus. Push away all the extra clutter and listen closely to find the voice of your inner warrior. Find her in your heart, and invite her into your thoughts. As she floats closer into the forefront of your mind her voice will grow from a soft distant whisper to the roar of a lioness demanding to be heard, refusing to be ignored! Now that you found her, listen...take note of her fierce enthusiasm and vigor. Memorize the grit in between her words and the fire in her voice. Harness the skill to sharpen the meaning of every word just as she does. Learn how to convey your bold desires with power. Now take a deep breath. Feel the oxygen as it pushes on the walls of your lungs. Be aware of the rise and fall of your abdomen as the air escapes through your nose and lips back into the world. Very slowly open your eyes. Fix your gaze straight ahead. Lift your chin in determination. Square your shoulders with purpose and let your eyes scream the words of your mind. Let the warmth of courage free you from all hesitation. You are no longer listening to your inner warrior princess, you have become HER! #warriorprincess || 📷 @fathom_photos
It’s easy to get too caught up with the scale or your measurements.
Throughout my life I have gone through phases of extreme dieting and excessive exercise only to leave me feeling worse than before.
I thought that losing weight was going to make me happier.
The problem is that this process would cause me to obsess over the scale and how much I was eating which led to feelings of hopelessness and depression.
There was a time when I did get down to a very low weight, but even then it didn’t feel like enough.
When I changed my focus to feeding my body proper nutrition and exercising for my health rather than my appearance my confidence began to grow. I still have days where I wish I would look different, but when I change my mindset to focusing on my strength and energy, I feel unstoppable.
Can’t even begin to understand the totally whacko relationship we (especially us ladies) have with ... a set of scales! Yes, our weight is a factor. Sometimes it’s a motivator, often it’s a source of shame and sometimes even paralysis in terms of making better, healthier choices. But a) it’s just one of the many health and well-being indices we should be concerned with and b) at some point in our life, we will truly have that ah-ha moment when we realise that the number on the scale is SO completely meaningless in the bigger picture and that what matters above all is how WELL we are in our body and how HAPPY we are in our heart.
Want to slim down to the ideal weight and size for your body type? Sure. Want to improve your cardiovascular and strength endurance - maybe because you enjoy it, maybe because you want to do certain activities that bring you joy, or maybe so you can play and chase after your kids even as you get older - great! Making healthy wellbeing choices is fabulous and brings with it a whole heap of bonuses but make no mistake - you are beautiful, you are blessed, your body is an AMAZING and awe-inspiring machine and your #selfworth and value has jack s*** to do with the number on your scale. #preach 😜 *
I often get asked, “How’s that going for ya?”❓
I’m here to tell you, it’s going great!!! 👍🏼 Why??? Because our products work and this company cares. They have integrity, passion and vision and these products are changing lives everyday both physically and financially ❤️
That is why I use our products, that is why I share about our products and that is why I will continue on this journey 🛣💯
Protein muffin French toast 😲
My post workout breakfast/ lunch Using a cinnamon and sultana muffin
Dipped in 2 egg whites, half a scoop of
@pescience snickerdoodle extra dash of cinnamon just because 💁🏼 Fried in the pan with a few sprays of fry light minute or two each side and topped with oh my spice - snickerdoodle OBVS
And MY PROTEIN sugar free syrup apple n cinnamon flavour and a few fresh figs 👌🏽🤤
🌸 🌱 ✨ A #holistic view means that we are interested in engaging and developing the whole person. You can think of this as different levels; physical, emotional, mental and spiritual. It’s the concept that the human being is multi-dimensional 💕⠀
The effects of having proper gut health...
👊🏼 5 am - woke up, put my running clothes on, drank my pink drink and enjoyed a brisk morning run... 🏃🏻♀️ 👊🏼No make-up, no filter, pure energy, positive mood, well slept and motivated 💁🏻
As my body is cleansing and working hard as a MFer 🔥 my mind is also releasing thoughts 💭 that no longer serve me, and I am going through a rebalance of myself and my life. What stays and what needs to go👋 so I can be my best self.💖 Do you ever take the time to evaluate this kind of stuff?☺️ I am just a girl with a personal mission to always be growing 🌸 and bettering myself.✌️ And just as my personal development book reminded me this morning :
You are not your thoughts 💭 you are what you DO.☝️
So as important as it is to set your intentions everyday, you MUST follow through with the necessary action that will get you to where you desire to go.👉
Action > Talk aaaalllll day, errrryday.🤜🤛
Start your day with a healthy breakfast with slow release energy! 💪 😃⠀
3 tbsp plain yogurt ⠀
1 tbsp raw organic hemp seeds⠀
2 tsp chia seeds ⠀
1 tsp crushed linseeds ⠀
1 tsp cinnamon ⠀
4 crushed walnuts ⠀
Use fresh raspberries or a teaspoon of honey to add some sweetness 👌⠀
Where ever you go, here you are: in your body!
Annamaya Kosha in yogi speak.
Our next 4 weeks of yoga and meditation - yoga and meditation ‘magic’ for being well in your body, nourishing your body, enjoying being in your body, and supporting your body to support you - after all, you quite literally wouldn’t be here without it!!
Tuesday nights 6.30pm - www.briellenmcalpine.com/weeklyclasses
For bookings and details