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User Image fithealthybabe Posted: Nov 17, 2017 10:13 PM (UTC)
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@Regranned from @physiotrition - SQUAT PAIN FREE🏋🏻
🔥The bodyweight squat would be performed effortlessly with your good dorsiflexion and hip control prior to doing loaded barbell squats, this movement will help you identify weak points in your mobility. As well as give you confidence squatting pain free if you can pass this test✅
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🏋🏻The ankle is a mobile joint and when ankle dorsiflexion ROM is limited, the body has to compensate, often by overloading the knee during squats (Knee pain sucks) In, addition, lack of ankle dorsiflexion can also limit depth in the squat and lead to increased forward torso lean to compensate😩
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👋The adductors are the other main muscle group which can limit your squat depth and cause pain. The adductors can be passively insufficient for hip abduction, hip internal rotation, and hip flexion and their length can limit squat depth. Passive insufficiency occurs when the muscle fails to extend far enough (the muscle is too tight). Having tight adductors can make your squats shallow, but also painful🤕
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💪🏽External rotation of the shoulder is also often overlooked. Being internally rotated when squatting will decrease your overall stability and may also cause pain along the long head of the biceps. Limited shoulder external rotation can also cause shifting the load to the wrist and elbow joints😩
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🤙Tag a friend who needs to know this! And DM me with any questions📥
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#physio #nutrition #gains#squats #irishfitfam #iifym #eatclean #exercise #physiology #muscle #strength #gymshark #bulking #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam #cheatmeal
User Image biolayne Posted: Nov 17, 2017 10:12 PM (UTC)
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***Update: Holy crap you guys did so many downloads of the new PHAT pdf that you temporarily crashed my site! Hell yeah! Power to the people.*** Upset that PH3 is no longer free??? I’m sorry that bodybuilding.com put it behind a paywall. It wasn’t my decision 😔. However, in an effort to do something for you guys I have updated my PHAT (power hypertrophy adaptive training) and made it available as a free PDF download on my site. Click the link in my bio to get it! Thanks guys, I want you to know I appreciate you all and am doing my best to put out free content in addition to premium. PH3 was intended to be free and I’m not happy that it’s behind a paywall. I can’t control that but I can control doing something for you guys.
User Image fithealthybabe Posted: Nov 17, 2017 10:12 PM (UTC)
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@Regranned from @physiotrition - Great post from @smurray_32 🔥➖
The myth arises from the notion that, in the morning, your glycogen levels and carb availability will be lower than that postprandial therefore causing your body to shift energy utilization away from carbs and allow greater mobilization of stored fat for fuel. Is this true?

To an extent yes, Pauli et.al., (2011) showed that eating before exercise increases the RER (respiratory exchange ratio) and shifts substrate utilisation more to carbs and reduces the entry of long-chain fatty acids into the mitochondria and hence, blunts fat oxidation via an insulin-mediated attenuation of adipose tissue lipolysis but does it really matter over the course of the whole day and in terms of overall body composition changes? Not really. Here’s, why.
Sure, during fasted training you will utilize more fat for fuel however, what Mr. Pauli also showed was that you will then increase RER and thus reduce fat utilization in the 24hrs following and shift more to using carbs for fuel. Same for fed. You may burn less fat during fed exercise but they showed that 24hrs afterwards, RER decreases and thus you will burn more fat. Why? Because the body doesn’t like change, it likes balancing things out (homeostasis) and by regulating substrate utilization during and after exercise, it can ultimately return to an overall FAT BALANCE at the end of the day regardless of whether you burn more fat early and less fat later or vice versa. Furthermore, REGARDLESS of which method you opt for, if in a surplus the body will still create a positive fat balance (store) and if in a deficit, a negative fat balance (lose it)..
#physio #nutrition #gains#squats #irishfitfam #iifym #eatclean #exercise #physiology #muscle #strength #gymshark #bulking #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam #cheatmeal
User Image thejoshelkin Posted: Nov 17, 2017 9:48 PM (UTC)
thejoshelkin
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You like home made bagels with home made cream cheese spread? ME TOO!!! Recipe Below 👇🏻
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Recipe
Preheat oven to 450 degrees F.
Step 1
Using pre made pizza dough, or your best recipe, roll it out into a long cylindrical shape.
Step 2
Rip off a piece of dough the size of a tennis ball. Roll that into a long snake like shape.
Step 3
Wrap that piece of dough around your hand, sealing the seam in your palm. Roll the dough a few more times along the seam to seal it. Set the bagels aside.
Step 4
Add 1/4 of a cup of honey to a pot of boiling water. Add the bagels to the boiling water and take them out when they begin to float.
Step 5
Combine 1 tablespoon of onion flakes, garlic flakes, sesame seeds, and poppy seeds to a small bowl. Add 1 teaspoon of salt and combine. Thats everything seasoning.
Step 6
Coat the bagels in the everything seasoning, the poppy seeds, and the sesame seeds.
Step 7
Bake the bagels for about 15 minutes of until browned.
Cream Cheese Spread
Step 8
Combine 2 finely chopped green onions.Combine them with 4 oz. of room temperature cream cheese.
Step 8
Grind 1/4 cup of vegetable soup mix in a coffee grinder. Combine with 4 oz. of room temperature cream cheese.
User Image fithealthybabe Posted: Nov 17, 2017 10:12 PM (UTC)
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@Regranned from @physiotrition - WARM UPS🏋🏻
💪🏽Warms ups are vital and should never be skipped. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined✅
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🤸🏻‍♂️Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008)✅
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🔥As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al., (2013), found that it increased ROM without a subsequent decrease in muscle activation or force✌🏽
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🤙Tag a friend who needs to know this! And DM me with any questions📥
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#physio #nutrition #gains#squats #irishfitfam #iifym #eatclean #exercise #physiology #muscle #strength #gymshark #bulking #physique #rehab #flexibledieting #workout #hypertrophy #aesthetics #biceps #vegan#powerlifting #fitnesslife #powerbuilding #gymaddict #proteinshake #fitsporation #alphalete #ukfitfam #cheatmeal
User Image hawkfitnessapparel Posted: Nov 17, 2017 10:12 PM (UTC)
bella_ellemnop
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Thank you Elle for Reppin those Limited Edition “BAD THINGS” Heather Joggers.
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Honesty: Most love it until it comes to fixing their shit.
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If you have people on your TEAM that are jealous, spiteful, envious and unwilling to do better...you got to cut as much as you have to cut.
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We’re grateful to have met Elle this year because a lot of the struggles we have had has been telling others they can do anything and we have seen many not tell us the same and actually do shit to help us fail rather than help.
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We believe in ourselves, we’re bad ass motherfuckers and if you want to try and take that away from us good luck because it ain’t happening.
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We refuse to surround ourselves with anyone not growing or helping us grow.
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Here’s how the cycle of success works.
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You win. You create momentum. You win more. Someone tries to throw a wrench in your shit. You shut it the fuck down. They hate. You remind em bitch I’m still here.
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If you’re an entrepreneur or want to be, you’re not crazy for visualizing where you want to be and no one believing in you until it’s already true.
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Set boundaries and stick to them.
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Repost By @bella_ellemnop Friday.
Say no more. -
Whole outfit: @hawkfitnessapparel
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User Image katylutefit Posted: Nov 17, 2017 10:11 PM (UTC)
katylutefit
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Happy #flexfriday from one lifter to another. ❤️ Start your weekend off with a killer workout!
User Image rorysiret Posted: Nov 17, 2017 10:09 PM (UTC)
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It’s been a fantastic week for cakes so I thought I may as well back another one. 😂🙄 Chocolate / peanut butter cake, mint ice cream and munchies to end the working week. 💚
User Image fitandfare Posted: Nov 17, 2017 7:47 PM (UTC)
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With the holidays fast approaching, everyone has traditional holiday recipes that are tried and true. I personally love the traditional recipes, with a twist! Don't get me wrong, green bean casserole is one of my all time favorite side dishes, but I also like to create healthier alternatives that are not full of butter and sugar that is going to make me feel sick. These recipes are tried and true and you can put your own spin on them if you wish! I personally try to limit dairy and gluten, but if that is not an issue for you, then you can swap oil for butter, or use whole wheat flour! I hope you enjoy these recipes! Click the link in my bio for all the holiday recipes! First up.. TURKEY!! #fitandfare #flexibledieting #healthyfood #cleaneating #macros #iifym #realfood #quickandeasyrecipes #nutrition #legionofboom #1stphorm #whatsonyourplate
User Image ingrid.valhalla Posted: Nov 17, 2017 10:09 PM (UTC)
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#buonacena !! Appena finito di vedere #bakeoffitalia .

Pronta per andare a dormire dopo un ora che provo a fare dei bei fiocconi di stoffa...mi scappa il nastro dalle dita, nel video la fanno così semplice ufff.

#tacchino con verza e germogli di soia.

#verza #germogli #fitfood #foodpic #foodphotography #eatclean #eathealty #fitfam #foodie #cucinaitaliana #cucinare_perverapassione #cucinasana #carne #verdure #cookingpassion #lovecooking #serara #tv #nutrition #diet #weightloss #weigthlossjourney #flexibledieting
🛫Travel Staples!🛫
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I'm off on a girls weekend to @disneyland! .
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I pretty much bring the same items with me on any trip. Most importantly I like to have some kind of convenient source of Protein with me. .
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✔Tuna Packets.
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✔Protein Powder (I hoard the sample packs I get throughout the year for travel).
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✔Jerky. Try your Dollar Store for Individual Serving Size Packs.
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✔Protein Bars & Cookies. .
✔Single Serve Peanut Butter.
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✔Rice Cakes. .
✔Instant Oatmeal Packets. You can use your Coffee Pot in your hotel for hot water and pair a serving of the Quaker High Fiber Instant Oatmeal with a protein shake to make a quick breakfast and knock out a good chunk of your fiber for the day.
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✔Starbucks Via Instant Coffee Packs...Cause I really dislike paying $7 for my morning black coffee when there isn't a coffee maker available.
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I won't be strictly tracking macros this weekend. I'll just be making sure I hit my protein minimum and enjoying all the Disney treats! .
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#travelfood #travel #macros #flexibledieting #flexibleeating #disneyland #protein #carbs #fats #micros #highfiber #diet #weightloss #losingweight #fatloss #worktravel #fitmom #workingmom #fitness #motivation #nutrition #failtoplanplantofail #failtopreparepreparetofail #gameplan #success #lowcal #lowcarb #coffee #starbucks

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