To creatine or not to creatine?!🤔Creatine monohydrate is a compound produced by metabolic processes in the body. When muscles are in use, the compound adenosine triphosphate (ATP) is broken down into two other compounds – adenosine diphosphate and inorganic phosphate. This process produces the body's cellular energy, which, among other things, powers the muscles⚡️. For years the media has portrayed creatine as a dangerous, poorly understood supplement and that long-term use may result in bad health outcomes. Most popular claims suggest that creatine can cause dehydration, injury, GI distress, and even kidney or liver damage. However, to date there have been no controlled trials that have shown creatine supplementation to cause dehydration, GI distress, injury, nor kidney or liver damage. The only clinically reported side effect of creatine supplementation is weight gain (due to increases in intra-cellular water concentration), which typically, is a goal of creatine users. Taken as a supplement, creatine increases both muscular endurance and strength, which extends workout time and accelerates recovery.
✴️ Increases muscular✴️ Improves muscular endurance and stamina ✴️Great for building muscle mass ✴️Acclerates recovery time between exercises ✴️ Reduces lactic acid build-up. ➡️Check out @beyondyourself_ for a complete line of supplements! 🔸Available @supplementkingcanada @supplementkingmj @supplementkingregina @supplementking.saskatoon 🔸@a_ski_ #beyondyourself#nolimits#protein#bcaas#preworkout#lcarnitine#cardio#gym#gymlife#muscle#flex#strong#work#muscle#girlsthatlift#alphafemale#personaltrainer#fitgirl#bodybuilder#fatloss#strongwomen#gains#bodybuilding#educate#weightloss#nutrition#bcaas#supplements#saskfitness#fitfam#canada#creatine
Feeling super happy with my results from @evoltactive body scan. Body scans are a great way of tracking progress - especially if your goals are fat loss and/or muscle gain. I'm not a fan of the traditional scales as they don't tell you all the important information and women especially can get fixated on a 'number'. I rarely weigh myself or put much thought into that number. I care more about lean mass, health of my cells, mineral absorption, bio- age etc. Here was my score:
BMI: 22.1 (optimal)
Body Fat % 15.1
Visceral Fat: 1 (extremely low)
Lean Mass: 47.7 (79%)
#bodyscan#fitness#health#inspo#fitspo#pt#personaltrainer#fitchic#fitmum#fitmumsofig#postnatalfitness#mumsthatlift @tsepede @jackmarsh8
Look at my dedicated chicka 😍💪 @ashularrr is feeling strong and fantastic after completing her fitness program!
Beyond happy and proud of you girl 💜
Results don't happen overnight! They take time, require dedication and a level of consistency. This girl has it !! 🙌
Link in the page bio for my 4 & 8 week programs 🏋
A handstand is nothing more than hundreds of micro adjustments to maintain balance. I'm sure there is a life lesson in there somewhere:) This was a fun time watching the sunset with some people I would make thousands of micro adjustments for to maintain a balance with. People are people and we all have our stuff. Find the people you want to make adjustments for. It begins to feel more like a flow than flopping all over the place like my first attempts at handstands😳. #handstandsforlife#lifestylefitness#reddingfitness#ReddingCa#personaltrainer
Another recipe tips!
FAST FOOD MAKE-OVERS
If your goal is to maintain a healthy body composition, fast food won’t be a part of your daily meal plan. While these meals may taste delicious, they leave much to be desired in terms of their macro and micronutrient profiles.
Fortunately, with a bit of creativity in the kitchen and some ingredient swaps, you can come up with substitutes that will serve as tasty alternatives when cravings strike.
Check out a few of the options you can try in your own kitchen.
Baked Sweet Potato Fries
Craving French fries? This carb and fat loaded side is sure to pack on pounds in a hurry. But, if you make your own using sweet potatoes and a little olive oil, and bake them rather than deep frying, you’ll have a delicious carb source that can likely fit your fat loss or muscle building diet plan.
Sweet potatoes are a great source of complex carbs and pack a good dose of fiber and vitamin A. This makes them a solid choice for anyone who works hard in the gym.
1 lb. sweet potatoes, cut into sticks
1 tbsp. olive oil
Salt and pepper, to taste
Desired spices – paprika, cinnamon, curry powder, etc.
Preheat the oven to 425 degrees F.
Cut the sweet potatoes and toss with olive oil.
Add desired spices based on your taste preference and shake to coat.
Spread in a layer on a non-stick baking sheet sprayed with non-stick spray and bake for about 15 minutes.
Flip fries and bake for another 10 minutes or so until cooked.
If you want crispy fries, broil them until golden brown – just watch they don’t burn!
Serve with low sugar ketchup if desired.
the thicker you cut the potato strips, the longer they’ll take to cook.
One more coming tomorrow!
For tips on weight loss and health just send me a quick message here
Sunday nights I meal plan for the week and do our grocery shopping; partly because I like to have Monday for food prep, but mostly because it's WAY EASIER to shop without a toddler in tow. Especially when you have to restock his crack, I mean snack stash. Anyone else's littles have a cracker addiction?!
Creating a healthful meal plan for a picky toddler and partner is sometimes challenging, so I've found ways to lighten up favorites and sometimes we compromise. While we often have some things in rotation every week [ #tacosarelife ] I try to mix it up with new recipes to keep things interesting.
Do you mean plan? What are some of your favorite dishes that your kids actually eat?
A helping hand can go along way.
Remember there was a time something was out of your reach.
How would you have felt if someone had just reached out?
Im not saying do it for them.
Just lead by example and show them the way.
The greatest gifts you can give another human being are free
Thats compassion and knowledge.
Booty booty booty! 🍑 Grab a couple benches, stand on them, take a heavy dumbbell, and do them Sumo's!! This one is great for Hamstrings and Glutes! You'll be feeling it the next day for sure 🤣#bootybuilding#sumosquats
Recovery is the name of the game for natural athletes. -
Cryo(cold)therapy has been a tool I've been using the past 2 years to help my body recover faster. I usually do this in the form of cold showers since it's cheaper and simpler than ice baths. But I'm taking advantage of my broken hot tub heater and taking a cold bath for a longer duration, as you can see in the pic. -
I encourage everyone to start taking cold showers daily. There are too many physical and mental benefits to list, but some include improved immunity, elevated mood, better circulation, and my personal favorite-increased mental fortitude. Google it, and do your own research if you're interested. If you are mentally tough enough to start messing with some form of cryotherapy, whether it be ice baths or cold showers,I guarantee it will change your body, mind, and life for the better.
I've realized that the most effective tools for changing your body(i.e. Healthy diet, active recovery, bodyweight training) and mind(books & meditation) are usually not expensive nor complicated. Dishonest, money hungry people would like you to believe otherwise, pushing that their magic supplements and fancy machines are the key to a great body, but that is all bullshit. The best things for you cost little money...but they do come at a big cost of willpower.
It's all about how strong your mind is, and what sacrifices you are WILLING to make to reach your goals.
If anyone can honestly make it 30 days in a row without a warm shower, hit me up. I got a gift for you.
We're almost halfway through the year! How much progress have you made on your own? If you aren't where you initially desired, don't fret, take action! Invest in a supportive environment to assist you with your goals. We offer Large Group Full Body Circuit Training Classes for all levels (Mon-Thursday, 5:30 am, 9 am, & 6:30 pm), Small Group Weight Training for intermediate to advanced levels (Times vary), & Personal 1-on-1 Training for all levels! We are also here for your Custom & Personalized Nutrition needs!
Email: EliteFitnessBayArea@gmail.com for more info!
If you have a land-mine in your gym give this exercise a go - pall o' press. 👉Keep your elbows straight-ish. 👉Throw the bar in an arc from one hip to the other but the bar or your hands are not to hit or rest on your hip
👉 Throw aggressively when the bar is traveling up
👉 Control the bar when it's on its way down
👉 Brace that stomach.
Definitely leaned towards the grill and marinades this week. Makes it so much easier to have everything set up while you go about your day, plus the flavors really get a chance to settle in. Never underestimate the power of flavors in your meals.
Breakfast: protein pancakes and egg whites
AM snack: protein shake
Lunch: grilled chicken, grilled asparagus, pickled red cabbage
PM snack: grape tomatoes
Dinner: grilled chicken with roasted vegetables
Monday Motivation from @tkmmafit
2 exercises that put your strength, endurance, and power to the test!
3 sets 10 rep Box Jumps
3 sets 3 rep Assisted Muscle Ups
Happy Monday and even if you're not feeling your best, dig deep, push through and just get it done! This one's for you @dayna_dxb 💕
You wake up every day, go to work/school, do your routine, push yourself through your workouts, you eat right and you conquer the day to the very end!
So why do you criticize yourself?
YOU SLAY everyday no matter what you do 🙋
Believe in yourself and never doubt your abilities to reach your fitness and health goals!
Link in the page bio for motivational blog posts and tips 💕
If you have been wanting a Hydroflask but haven't wanted to spend $45 for the 40 oz.....these are back in stock at Costco! $15 each and the hydroflask straw lid fits perfectly! I swear I drink so much more water when I have this ice cold water with me 24/7🤗. If you need the straw lid (and live in my area) Vans Golf Shop sells them for about $10.
Enjoying fresh fruits on this beautiful Hawaii trip 👌🏻🙌🏻 fun fact: while eating fruit after a meal isn’t recommended (it can have a negative effect on digestion), papaya is one of the few exceptions - it's a rich source of digestive enzymes that can really help you digest your food! Fun fact #2 - this avocado was all ONE avocado. Go big or go home 🕺🏻 #papaya#avocado#hawaii
Exercise: Oblique Plank with Single Arm Cable Row.
Don't need much weight to make this tough. Challenge yourself to keep as much control as possible through both the plank & row. Pack the shoulder, and Enjoy😉!
💗🌸✌🏼 Wearing my bright pink @womensbest set to keep me smiling whilst working from home today. Ready for a productive month ahead!!! Exciting stuff!! 💗 Enjoy a break and pump out a quick workout in your kitchen or at your desk to keep those happy endorphins flowing!! 🙌🏼 Try 3-4 rounds, 15 reps each exercise, each side and hold that wall sit till you drop! 💗🌸💗🌸💗 I love hearing how you're all going with my workouts so feel free to comment below with any love or questions. Sending you all my positive, productive and happy vibes xxxx
Because a little detail in your gym clothes makes you workout harder, right?? 🤔😂💪🏼 loving the detail on my crop & top @cottononbody 👌🏼 a good solid sweaty gym sesh done for my Monday, some upper body strength work 💪🏼 happy Monday 😁
More controlled lateral walks with resistance. Stabilize the shoulders and engage the core. Keep a neutral spine and hips as level as possible. Knees stay a couple inches from the floor. Using my @setforset Mini Bands, which came when I ordered the complete set of Power Bands. Get 10% off these awesome bands with promo code "RT3TEN"
A compound movement that takes you from moving vertically to horizontally and back. .
Stay tuned as we break down one of the most effective movement in functional training.
Start your #Evolution
#Repost @vu_fit with @repostapp
This is BURPEE Week!
For the past month I've been talking a ton about the importance of functional training and why the burpee is the KING of all functional exercises.
This week I'm going to deconstruct the mechanics of each component of the burpee and really explain why it deserves the crown.
You'll also see why and how the Evolution helps you to maximize and perfect this complex sequence of movements.
@nh_vigor @vnvigor @scraggssfit