We know that many of our members, past and present, have been or are affected by mental health difficulties and we would like to think we’ve always been there to lend our support.
We know there are some days you just can't face leaving the house let alone join in with a fitness class or face a workout in the gym.
We also know that exercise is one of THE best solutions to helping clear the mind when the darkness descends and that a regular dose of the endorphins released when you exercise can be as effective as prescription medication.
If you’re struggling, surround yourself with people who are willing to support you and build you up, rather than pull you down.
If you are lucky enough to not struggle with your mental health, then use that gift to share positivity onto others and be mindful that not all illness is visible on the outside.
Improving on your sleep 💤 .
The stress of disrupted sleep leads to hyperstimulation of the HPA Axis. One study found that even after just one occasion when sleep time was altered – participants had their bedtime changed to 3pm – cortisol levels became elevated. If you’ve ever taken a long-haul flight, you’ll have experienced the effects of this.
Other studies found evening cortisol levels are correlated with the number of times people wake up during the following night, and this is irrespective of whether they suffer from insomnia or not. People who normally sleep for a short duration have been found to have higher cortisol levels than those who naturally sleep longer.People who work shifts have higher cortisol levels than those who don’t.
There are many strategies for improving sleep , like avoiding caffeine in the afternoon, banning gadgets and the TV from bedrooms, going to bed at a similar time each evening and taking a warm bath with Epsom salts before bed. Essential oils like lavender can also help.
Above all try not to become anxious if you can’t sleep, as this will cause the stress response to kick in, making it even less likely you will nod off.
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#stretch #flexibility #mobility
Not your typical bike 🚲Turn up your cardio with a ride on the AirdyneX!
🔥 LEZIONI DI FITNESS - Quarta puntata 🔥
. 👉 Ogni settimana pubblicheremo un video tutorial dove spiegheremo e mostreremo come fare e cosa evitare durante gli esercizi.
💪 Non hai tempo per andare in palestra? 💪 Nessun problema, la palestra te la portiamo noi!!!
Evidence Based Training means more than just blindly at studies to give recommendations.
Studies have the advantage of being less biased than personal experience, because they use control groups, blinding and many other methods to see what really is driving an effect.
It is important to look at ALL the research on a given topic, rather than cherry picking studies that suit one's agenda. "Pubmed warriors" also sometimes forget that the disadvantage with studies is that they tell you what works ON AVERAGE for the specific group studied, and there will never be studies on EVERY type of individual.
To why we can use personal experience to tweak recommendations based on what we've seen in the real world. "Broscience gurus" fail to see that experience also is limited by biases. We only see what we want to see, we don't have a control group to compare to, we don't know if improvements simply are the result of normal variation etc, etc.
Apart from all of this, the each person has different abilities to stick to a given recommendation. So even if you give that person "scientifically optimal" advice, that advice means nothing if the person can't stick to it.
Being truly evidence based thus means giving advice using studies as the basis, and then modifying recommendations based on personal experience and client preference.
Burn fat, build muscle, and get healthy using science. We are two doctors with a passion for making the science simple. Follow EBT (Evidence Based Training) @ebtofficial.
Free fitness guides at www.ebtofficial.com.
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International Chest Day? Pass.
Pull-up to a real bar and hit this pull-up gauntlet with me. 5 reps of varying grips & width.
Good thing I recorded my first set because the following 3 did NOT get any easier
★ Personal Training & Lezioni Private ★ Coach @angelo.tarantini
🔝Trasforma i tuoi obbiettivi in risultati 🔝
Prenditi cura del tuo corpo e della tua mente, adottando un metodo:
✅ Efficace ✅ Divertente ✅ Anti stress
★ Lezioni singole o per micro classi, rivolte a tutti★
✅Amatori che vogliono dimagrire ed entrare in forma scaricando lo stress in maniera costruttiva e produttiva.
✅Atleti che intendono incrementare le proprie prestazioni tecnico- tattiche ed atletiche.
✉️ Invia un messaggio sulla nostra pagina per info o prenotare le tue lezioni ✉️ ★ TARANTINI FIGHT TRAINING CENTER★
Martial Arts & Kombat Fitness🥊🏋🏻🤼♂️🥋 🥇
✅Centro Sportivo di 550 Mq, con Ring & Gabbia regolamentari; moderno, funzionale ed attrezzatissimo per le Arti Marziali e il Kombat Fitness. ✅Muay Thai, MMA, Boxe,Taekwondo, Brazilian Jiu Jitsu, Preparazione Fisica, Kombat Fitness, Pre Pugilistica, Personal Training.
✅Corsi per Bimbi, Ragazzi, Adulti.
✅Staff tecnico che eccelle per qualifiche ed esperienza.
✅Ampio parcheggio gratuito, nel cuore della tua città 🚗🅿️
✅Sassari - Via Venezia 7
✉️Invia un messaggio alla nostra Fan Page 📪
Oppure vieni in sede per una chiacchierata conoscitiva, fugheremo ogni tua curiosità.
Head Coach Angelo Tarantini
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Was ist denn da los? 🧐
Habt ihr ne Idee?
What is your fitness goal? Unser Trainer @daniderzi_personaltrainer
zeigt euch, wie mann ein muscle up hinbekommt! www.jaypersonaltraining.com
Focusing on your weak points is crucial to having an over all better structure when you workout. Neglecting them will not only hurt your major lifts but over time can cause injuries. Take action, have patience and trust the process #lincolnstrongpt
TGIM: Thank goodness, it’s Monday! Start off on the right path this week by trying a new class, getting into the gym for you own thing, and PUSHING yourself to achieve your goals! - - - - - - - - - - - - We’re celebrating Member Appreciation week by allowing our members to take any Cycle, Barre, or Push class for FREE and you may bring a friend with you for FREE now - Sunday, 10/21. #jointhemovement #push #cycle #barre #personaltraining
Can you cover all 3 areas? Which one represents your biggest struggle? For me right now is recovery, since I'm not sleeping more that 6:30 hours.
Podes cubrir las 3 áreas? Cuál representa para vos el mayor desafío? En este momento para mí es la recuperación ya que no estoy durmiendo más de 6:30hs
Crushing some extra ab Exercises after a total body workout session 💪🏼 #30dayabchallenge
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Stop saying tomorrow and act on it today!
"Finish what's on your plate!”
How many times did you hear this growing up? Despite feeling full, we were taught that it was good manners to eat everything on our plates otherwise "insert punishment here" would ensue. Not a healthy way to develop a relationship with food is it?
It's no surprise many of us still feel we have a duty to lick our plates clean, and completely disregard the fact that we were actually full 8 minutes ago. Here is the problem with being a member of the Clean Plate Club: hundreds of extra calories that your body doesn't need, end up getting consumed, which results in weight gain. Not to mention the immediate unpleasant effects felt right after: bloating, lethargy, sometimes regret. Who wants to hit the gym - or move at all - feeling like that?
Even if you're exercising regularly, and eating better, constantly overeating during meal times or munching all day long will result in more calories. Again, excess calories means gaining weight. Shitty thing is that it's so damn easy to consume more and feel your jeans getting tighter, but cutting down to lose weight always requires way more effort and discipline. That’s something to keep in mind...
The hack: Try to stop eating when you're around 80% full. The best way to put this into practice is to eat slower. It sounds gross but you should really be chewing the absolute hell out of your food before sending it down to your stomach. This will help you to slow down during your meals, and ensure a smoother digestive ride for your food.
It's OK to leave scraps on your plate – don’t let a pushy friend, family member or host make you feel guilty about it! They can give you the stink eye all they want; you’re not dealing with those unnecessary calories!
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