Attack the weekend like I'm attacking this ball!
And if you're wondering about all the milk jugs in our yard, this is California and we're always in a drought. So when it finally rains, Papa Human collects the water in giant containers and saves it to water plants during the spring/summer. We've got at least a couple hundred gallons saved from this year's rainy season. Not bad, not bad. 💦 [February 15, 2019]
🔥 WARM UP 🔥
✔️ This is how I like to warm up for my upper body sessions, I like to focus on warming up with some scapula retraction since they are essential for both push and pull days. I do this on push as well because having a tight back when you bench is super important to control the weight and do it safely.
✔️ I do each of these for about two sets and just going until I get a better mind muscle connection with my muscles.
✔️ The rotator cuff is important to train with light weight and you should do it for all your body days since the shoulder joint is involved in a lot of movements.
✔️ I believe mobility is very important, you have to warm up properly to prevent injuries and really try to feel the muscles before you work on them in the session. -
We have to stay healthy in order to train effectively for a long time, if we are injured we wont be able to train and make gains. Lets go make some gains this weekend! 🏋️♂️
Review of our CBD vape pen from a hungover friend earlier today 😂
Bad mood? 😞
We’ve got you covered! ✅ CBD has been shown to help with many of the symptoms experienced during a hangover 🍻
a thing of the past and pick up yours at canabudd.com! 🔥💨
🔗 in bio
Interested in CBD but still have some questions? Shoot us a message! We’d be happy to help 😊
Weekend salty sliders, with waves full of cocky salmon 🐟🌊
Made it to Biloxi and my gramps puts me in my first ever reaaaal poker tournament!! Like real reals. I was so scared. 🎲🎲
Played together. Was a blast.
Placed 13th out of 48 (3 away from the money ranks)!
Fross family roots.
Hybrid Deadlift Protocol - This is an every other day training program that runs for 12 weeks and focusses on the deadlift as well as other core strength and stability exercises that will help to improve your deadlift 1RM. This program can be used on its own or in addition to a program you're already using! Sign up today and start training your deadlift like a pro!
We had a lovely day today. A friend told me about a flea market/furniture sale in Macon this morning, so we went in time for it to open, and snagged 2 awesome oak, linen fold carved cabinets for only $20 a piece, 2 chairs for Emmie for $20 a piece, and a larger upholstered accent chair for Emmie, for only $5! (It has some dog chew damage and needs to be repainted and reupholstered) anyway, Emmie has had the goal recently, to learn how to refinish and repair furniture, so we thought these would be great starter pieces. We came home and cleaned in the garage and the gym (we made massive headway on both spaces,) moved the furniture into the garage, and then took Tiger for a walk on base around the lake (she liked my shamrock shake too. 😂) then Paul and I took a nap for a few hours, and afterwards went to see “isn’t it romantic” at our movie theater. (It was really rather cute and funny.) I love having older kids that you can abandon at home to sleep their colds off alone. 🙈 (sorry you are sick @emmiecgriffith
) #thriftyfinds #thriftedfurniture #parentingteens #moviebuffs #saturdayfun #oldmarriedcouple #weekendwarrior #weekendwork
I always love a good rainy day (or 12) but having the sun back today has been great ☺️☀️I got outside, picked some lemons, went for a walk and just soaked up the rays! I've had a lot on my plate the last couple of weeks but making time to relax and enjoy the weekend is feeling extra great - what are you doing to relax and recharge this weekend?
This is me, on a tree. How did you spend your Saturday? #saturdayvibes
month and to give you a tasty treat for the long weekend, we wanted to share a UCAN recipe we LOVE thanks to @nutritionmechanic
Wait for it, wait for it...
May we present to you the OVERNIGHT UCAN COCOACHIA PORRIDGE! Steady energy in a jar? Talk about yummy goodness!
here’s the recipe:
1 Tbsp chia seeds
2/3 cup water (split into half, so 2 x 1/3 cup)
25 gram scoop of UCAN Cocoa or Chocolate UCAN
1 scoop Whey grass-fed plain protein powder (11 grams of protein; you can use protein powder of choice)
1 Tbsp cacao nibs (she uses Navitas)
1 Tbsp shredded unsweetened coconut
1/2 oz raw pecan halves
few dashes of cinnamon
Use a 8 oz (250 ml) Mason jar or equivalent container with a tight-fitting lid. Add the chia, 1/3 cup water, UCAN, protein powder, cacao nibs, coconut, pecans, cinnamon, and the remaining 1/3 cup water. Put the lid on tightly and shake really well. Store in refrigerator overnight and enjoy the next day!
Note that if you want a much thicker consistency, you can decrease the water amount. This mixture was not extremely thick, nor too soupy or gel-like (from the chia), perfect for your palate. The chocolate-y UCAN and cacao nibs makes the porridge very rich-tasting and enjoyable.
Basic nutrition information:
33 grams carbohydrate (10 grams fiber / 1.5 gm sugar)
18 grams protein (may increase if use UCAN Chocolate with protein versus UCAN Cocoa)
25 grams fat
1.5 to 1 ratio of carbohydrate to protein
You’ll notice this is NOT a low-calorie, wimpy porridge. It is a metabolically efficient meal that provides good “sticking power” with its ingredients. Due to the higher fat content/higher fiber content, you’ll want to eat this at least an hour before any workouts for ample digestion time. It provides steady energy powered by SuperStarch and it tastes great!
🎉Today’s Block Party Workout will be a 2 part workout series utilizing yoga blocks.
Yoga blocks are a wonderful tool to help us add variety & intensity into our sculpting exercises. If you don’t have yoga blocks today, you can always do this workout without or add in light hand weights for a substitute. (🔗Link in Bio🔝)
📍Don't forget to LIKE & SUBSCRIBE for new workout creations each week. Let's achieve your health & fitness goals together!💥👊💥