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User Image soto_fitness Posted: Dec 16, 2017 10:41 PM (UTC)
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🎄 Fitness & Holidays 🎄

It has been estimated that the average person will eat 5000+ calories around the holidays! 😱

If you find it hard to stop munching on food non stop around these times. Take these tips into consideration! 😎

The holidays should be celebrated eating the foods that we enjoy and spending time with our close ones.

Remember that it is also okay to say no more when you’re too full. 😩

🥩🥗🍓 First tip I have for you is to fill the plate up with a bit more protein. Protein is one of the most satiating foods which will help you stay full.
💦💧 Second, consume plenty of water. Another tip to help you feel full.
⏱ I don’t recommend restricting weeks or days up to the holidays. The reason why is that it would most likely lead you to binge hard during the holidays! I do recommend to have protein and maybe try to fast up to the big meal! 😎
⚖️ Lastly, eat the foods you enjoy. Always do it in moderation! Let’s face it, you can’t resist the food and we shouldn’t have to ignore a loved ones food because of our selfish goals. Enjoy your time and food but always try to find that balance! 🤓
User Image yackedcity Posted: Dec 16, 2017 10:42 PM (UTC)
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Got my shoulder vein back 🙌
Sweet getting back into shape.
#yackedcity
User Image ruhi.fit Posted: Dec 16, 2017 10:40 PM (UTC)
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DO YOU EVEN STRETCH BRO?! 🌟🌟
No but seriously, do you? Stretching / warming up IS FUNDAMENTAL for injury prevention and mobility during workouts.
It can improve your form and your ability to execute exercises in a more conscious manner, therefore increasing the mind-muscle connection.
I whole-heartedly believe stretching has kept me injury free.
Pro Tip: warm up BEFORE stretching (I do a 5-10 minute warm up before I move into stretching)
Here is what I do - I focused on legs today because I was sore from my leg workout the day before.
Make sure to hold each pose for 30s to 1 min.
Tag someone you would try this with, and let me know if you do!!
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Top: @gymsharkwomen
Bottoms: @lululemon (these are sooo much better than the aligns!)
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@home.exercises @homeworkouts_4u @home_workouts_dailyx
User Image _thatgymlife_ Posted: Dec 16, 2017 10:37 PM (UTC)

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Working out but not making gainz? 💪
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Tap up on my bio link for a FREE guide on what to eat for maximum results. ☝️
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Follow @_thatgymlife_ for gym inspiration
Follow @_thatgymlife_ for gym inspiration
Follow @_thatgymlife_ for gym inspiration
User Image motivationexchanges Posted: Dec 16, 2017 10:35 PM (UTC)

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User Image fxn.results Posted: Dec 16, 2017 10:31 PM (UTC)

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I have many clients and friends that like to pound out their fitness programs without taking a little R & R.
How many of you are experiencing irritability, depression, loss of drive, loss of appetite, elevated morning resting heart rate, persistent muscle soreness, overuse injuries, chronic muscle or joint pain, a decline in performance, fatigue, and/or sleep disturbances? You may be experiencing overtraining syndrome and overuse injuries that are preventable if you give your body the rest that it needs. Worked muscles and tissues and the entire metabolic system requrie rest for progress and to make gains. Exercise is a powerful tool that creates positive changes in your body and frame. However, if you come back too soon and apply more stimulation before the adequate recovery has occurred, you are breaking down the muscle and straining connective tissues. Your body needs time to recharge, just like your cell phone battery.
The best way to recover is using active recovery techniques that keep your body moving and the joints lubricated (because exercise is lotion the muscles and joints). Some excellent forms of active recovery are casual walking, using the sauna, stretching (PNF and Activated Isolated are a couple of my favorites), yoga, tai chi, and/or meditation.
Your nutrition choices are also extremely important for recovery, especially after a hard workout. I like to encourage my clients to get the right combination of water, supplements, and foods that contain the proper mix of proteins, healthy fats, and carbs within 30 minutes of completing a strenuous physical activity. Recovery is impacted by how you fuel you body later in the day. Many people feel that since they exercise they can eat whatever they want. The reality is that the quality of food matters if you want to improve your performance, gains and recovery.

Finally adequate sleep is essential for recovery. Shoot for at least 7-8 hours. #healthtips #fitnesstips #healthcoach #recoverytime #progress #activerecovery #personaltrainer
#functionalmedicinehealthcoach #healthgoals #healthtips

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