"Se cada um cuidasse da sua própria vida como cuida da dos outros, o mundo teria bem menos gente frustrada, fracassada e mal-amada. Pois estas só são assim porque a vida alheia lhe é mais interessante que a sua".
De nieuwe tight van L’urv is binnen!!! Check die rode kleur😍❤️•
Shop deze tight in 3 verschillende kleuren @hiptothegym
‘The weather outside is frightful, but the gym is so delightful’ 🔥⛄️
Absolutely love @trainwithjoan
! Such an inspiration & incredible lady! ..❤️ ....
YOU ARE YOUR OWN LIMIT! ... what’s stopping you from getting started or taking that initial step- whether that be health/fitness related or in reference to your career . .
Do not allow your defeatist mentality become your own limiting factor. If it’s important to you .. prioritise it and take action! 💥
First time deadlifting at 72! 😅
5 x 5 x 135 lbs
how to deadlift...
Mom was down here last month learn a few more movement patterns, and I decided she was ready to start learning the deadlift. Our goal is not to have her lifting particularly heavy. Our goal is to have her master the hip hinge pattern and learn how to lift the weight safely and with good form.
Some cues she’s thinking about:
1. Getting a nice, strong brace and maintaining it through the set
2. Taking the slack out of the bar every rep by building up pressure against the floor and really getting her shoulders down and her chest up
3. Pushing her knees out by recruiting her glutes (that’s what the light band is for!)
4. Squeezing her quads to lock the knees once the bar passes her knees, and then squeezing her hips forward to finish the lift
Mom, you are a coach’s dream. You listen and execute like a pro, you are eager to keep learning more, and you trust your coach!
Can’t wait to have you back here for all of March for some more gym shenanigans! .
cover model! @safonline
Transformation Challenge winner!
To all you ladies out there no matter what your age, Go Get It!
#fitness #noexcuses #ageaintnothingbutanumber #womenempowerment #goals #motivation #fitspo #inspiration #fitnessnottingham #personaltrainingnottingham #weights #selfempowerment #training
Today in #yoga
we started and ended class with #foamrollers
. They certainly worked through some tight spots!
As our instructor Rachel said—work harder on the areas your body just needs it. These rollers are like life. Sometimes we just have to roll through the pain. Then it eases up. 🧘🏼♀️💪🏻😃 #fitspo #workout
So many people walked in while.i was taking this photo. I still feel awkward when people see me taking photos 🤷♂️
ɪғ ɪ ᴄᴏᴜʟᴅ sᴛᴇᴘ ʙᴀᴄᴋ ᴛᴏ ᴛʜɪs ᴍᴏᴍᴇɴᴛ, ɪ ᴡᴏᴜʟᴅ sᴛᴀʏ ɪɴ ɢʀᴇᴇᴄᴇ ғᴏʀ ᴀɴ ɪɴᴅᴇғɪɴɪᴛᴇ ᴛɪᴍᴇ 🇬🇷 #tbt #bloggse
You're twice as likely to stick to your fitness regime with a gym buddy. That's why I love @PlanetFitnessCA
and their PF Black Card Membership. I can bring this one along every time I go! #lifewithPF #ad
Wow this pic was roughly 3 years ago and being consistent and training hard really can pay off tremendously if you bust your ass day In and day out.
I am driving with señor Juan Manuel Fangio 🏁 🛣️
Old picture because I haven’t been taking new ones. I’ve been focusing hard at the gym. I want to give it my all this winter. I’m just going to keep pushing myself and strive to reach my goals.
Have a good night everybody 💞
Ragazzi, mi sa che qualcosa é andato storto sul mio account di Instagram 🤔, pare che pochi di voi mi vedono..., fateci sentire se vedete questo post😀
Ребята, судя по некоторым факторам, что-то пошло не так в моем аккаунтe..Или товарищ) инстаграмм😁 что-то напутал в своих алгоритмах или кто-то меня сигнализировал по непонятной мне причине😕, но факт остаётся фактом - мои фото почти никто не видит, а тех кто видит я знаю уже в лицо, потому что это почти всегда одни и те же люди. Дайте мне знать любым способом), если вы видите этот пост.
80% Diet 🍽 & 20% Exercise🏋🏻♂️
lets talk Diet for moment, Dieting has played a major role
in helping me create a healthy body an maintain a healthy lifestyle.
Eating healthy is vital when you want to loose fat an maintain muscle or add💪🏻
The pros to a healthy diet are:
1. Improves our body weight, shape, blood pressure & cholesterol levels.
2. Gives us more energy to get through our day💪🏻
3. Reduces the risk of developing diseases such as heart disease, diabetes.
4. Ensures bone strength, good oral health and protection from infections💉
5. It also Helps us to stay a healthy weight, and avoid other health problems like being overweight, stress & sleep problems😴
6. Builds the foundations for healthy growth & development👍🏻
The risk of poor nutrition is:
1. being overweight or obese
2. high blood pressure
3. high cholesterol
5. eating disorders
Steps to good nutrition are
1. have a good variety of healthy foods from the five food groups each day🍽
2. aim for two serves of fruit and five serves of vegetables each day🍏🥦
3. Occasionally eat sugary, fatty or salty food, and then only in small amounts.
4. drink water instead of sugary drinks💧
5. switch over to healthy recipes that look and taste good🍗🥗🍎
6. shop for healthy ingredients🍓🥩
comment your thoughts on dieting
tag a friend who needs to read this👊🏻
- Devin Herrera
Beautiful Milano 😍
Buona Immacolata ❤
USE YOUR SMILE TO CHANGE THE WORLD,
DON’T LET THE WORLD CHANGE YOUR SMILE.
as we get older an set new goals there will be
obstacles, thats inevitable. life gets rocky at points this
doesn't mean we should let that get us down.
its important to remain positive in our journey & keep
going forward & being focused. don't let anybody tell you that
your dream or goal isn't attainable. with the right mindset
positive outlook & motivation anything is possible. I believe its
vital to surround your self great company that is going to uplift you
& bring out the amazing person you are. stay positive,
bring out the best in people, an keep moving forward.
here are some tips that keep me smiling & feeling healthy:
1. Be around good energy 💯
2. Stay active🏋🏻♂️
3. Do activities that you enjoy🏌🏻♂️
4. Find a passion🥊
5. Eat healthy🥦
Tag a friend who needs to read this👊🏻
comment your thoughts as well👍🏻
- Devin Herrera
what is DEDICATION?🤔
why do you need it to SUCCEED?🤔
The quality of being DEDICATED or COMMITTED to a task or purpose.
The truth is, if you want to achieve an amazing body or anything you desire
its going to require an extreme amount of DEDICATION.
so much DEDICATION that it requires you to cut out things
that aren't helping you progress. Being DEDICATED is 1 of the most
important elements of achieving what you want to accomplish.
Be DEDICATED in IMPROVING, LEARNING, an SELF CARE.
Any Goal requires DEDICATION & COMMITMENT.
DEDICATION TO YOUR DIET
DEDICATION TO YOUR TRAINING
DEDICATION TO READ UP ON HOW YOU CAN IMPROVE
here are some tips that can help you get on track with being DEDICATED👍🏻
1. CUT OUT NONSENSE. BE AROUND ENCOURAGEMENT & POSITIVITY.
2. LEARN CONSISTENTLY about what you want to be DEDICATED in.
3. Give it you 100% an stay FOCUSED.
comment what you think about this topic
Tag a friend who needs to read this👊🏻
- DEVIN HERRERA
Are you FOCUSED?
sometimes we can get distracted
obstacles take place
FOCUS is what keep everything intact
I believe where focus goes
Keep your FOCUS on
INSPIRATION, MOTIVATION, ENCOURAGMENT & KNOWLEDGE
these are the 🗝s that will help
You elevate in any area of life.
When it comes to my Fitness goals
I give 1,000% FOCUS
Everything is important
From the ENERGY that takes place
when I workout to the food I eat.
FOCUSING is whats going to get
You to the next level.
FOCUS ON YOU
FOCUS on your GOALS, ASPIRATIONS,
FOCUS on the ENERGY you bring
FOCUS on the way you make people Feel
It’s all Important
LETS GET FOCUSED!👊🏻
Tag a friend who needs to read this👍🏻
160 dumbbell chest press💪🏻
I’ve been working my way up slowly to this
It all comes down to routine & consistency
eat right, dedicate time, n push yourself
No shortcuts to achieving greatness
Go all in and focus!
- Devin Herrera
Sleep plays a vital role in good health and wellbeing throughout your life. Getting enough⠀
quality sleep at the right times can help protect your mental health, physical health, quality of⠀
life, and safety. Many important physical phenomenon like Hormone secretion, muscle repair⠀
etc. take place when you sleep, so it is essential to get at least 6 to 8 hours of sleep every night.⠀
Let’s take a look at some of the foods that help you sleep better and should be incorporated in⠀
your last meal of the day.⠀
Dairy products: Dairy products like yogurt and milk boast healthy doses of calcium—and⠀
research has shown that deficiency of calcium may make it difficult to fall asleep.⠀
Nuts: A handful of nuts are a great bedtime snack because they help boost serotonin⠀
(happiness hormone) levels in the brain and are an excellent source of magnesium and⠀
tryptophan. Tryptophan is an amino acid that produces the hormones serotonin and⠀
melatonin that are important for regulating sleep.⠀
Bananas: Bananas are high in potassium, a mineral that is essential to achieving a deep⠀
night’s sleep. Bananas also contain tryptophan and magnesium, giving it sedative⠀
Whole grains: Whole grains are rich in magnesium and also encourage insulin⠀
production which is very important to induce a sound sleep.⠀
Beans: B vitamins have long been used to treat insomnia and help alleviate stress and⠀
anxiety. Beans being rich sources of B vitamins are an excellent food option to consider⠀
Getting enough sleep is very important for your health. These are few of the foods which may⠀
help to improve the quality of your sleep. To reap the benefits of sleep-enhancing foods, it may⠀
be best to consume them 2–3 hours before bed.⠀
And bear in mind that Good sleep is as important as healthy nutrition and regular exercise!⠀ #healthy #fitness #health #motivation #workout #gym #healthyfood #eatclean #strong #healthylifestyle #food #cleaneating #diet #training #bodybuilding #lifestyle #fitspo #weightloss #train #instafood #healthyliving #fitnessaddict #exercise #healthychoices #cardio #photooftheday #instagood #healthyeating #fitnessmodel #fitfam
A vegetarian diet can be just as healthy, if not healthier than a non-vegetarian plan.⠀
Let’s take a look at the five best vegetarian protein sources that all vegans swear by.⠀
Beans such black beans, kidney beans (rajma), etc. are a good vegetarian protein⠀
source to add to your diet regularly. Speaking of macros, beans have 3:1⠀
carbohydrates to protein ratio which is ideal for muscle building and are also rich in⠀
fiber and many other vital nutrients. A bowl of cooked beans may give you around 8-⠀
10g of protein with 22g of complex carbohydrates.⠀
2. Soy products:⠀
Roasted soybeans are one of the best protein rich snacks. You can also include soy⠀
milk which is an excellent source of protein and calcium. Soy being rich in plant⠀
based estrogen, it is recommended to not consume more than 25g of protein from⠀
soy products on a daily basis. An ounce or a handful of soybeans should give you⠀
around 14-15g of protein.⠀
Chickpeas are another protein rich legume which can be added to your vegetarian⠀
diet. The nutritional profile of chickpeas is similar to that of beans discussed earlier⠀
with a bowl cooked chickpeas providing around 8-10g of protein with 22g of complex⠀
4. Nuts and Nut butter:⠀
All types of nuts such as almonds, cashews, peanuts etc. are rich in protein as well as⠀
good fats. It is a good idea to include 1-2 serving (28g) of nut or nut butter to your⠀
daily diet. An ounce of nuts will provide you with 6g of protein and 14g of healthy⠀
5. Dairy products:⠀
Dairy products such are milk, greek yogurt, cottage cheese (paneer) etc. are also one⠀
of the best sources of vegan based protein. It is preferable to use non-fat dairy⠀
products to skip the saturated fats present in the dairy products. A cup of skimmed⠀
milk will give you around 8-9g of protein.⠀
If you are an athlete and have a very active routine, it is suggested to include a⠀
protein supplement to complete your daily protein requirements.⠀ #healthy #fitness #health #motivation #workout #gym #healthyfood #eatclean #strong #healthylifestyle #food #cleaneating #diet #training #bodybuilding #lifestyle #fitspo #weightloss