Do we need to supplement with vitamin D now we’re inside more?
Vitamin D is a fat soluble vitamin that we need for protein synthesis, muscle recovery, decrease inflammation, immune function, increases absorption of calcium, magnesium and phosphate, bone health and cell development
We get vitamin D mostly from sun exposure with some from eggs, oily fish and cod liver. Since it’s fat soluble we can store excess of it in our body for times when we may not see the sun as much. However these reserves can run out
If you are inside a lot lately and not seeing the sun go get a blood test when you can to see if you may need to supplement with vitamin D. Don’t do it without this as we can overdose!
Despite what you may think:
YOU WILL NOT LOSE MUSCLE WHEN TRAINING AT HOME
.. unless you intentionally want to🤷🏼♂️
That being said..
You aren’t going to be doing yourself any favours without..
👉🏽 EFFORT 👈🏽
Whether you’re training with bodyweight movements or you’re fortunate to have access to some form of resistance (bars, dumbbells, plates, kettlebells, bands etc)..
🔥 Train like you would any other day 🔥
Train with the intent to go to failure and make progress everyday.
Because who knows?
🙌🏻 You may even improve how you look when this pandemic is all said and done!
Dorian Deadlifts 2nd exercise today.
I’m unsure of the precise load on the bar..
.. but all I know is that I’ll have to order more plates in the near future!
My main focus is tidying this movement up and increasing the volume before shifting my focus onto more load
Are you tired of putting hours of hard work training and eating same boring, bland meals?
⬛️ Join the EVANS ELITE team! ⬛️
✅ Bespoke Training Plans - completely tailored around you, your goals and your lifestyle, so you can have peace mind knowing you’ll be making constant progress!
✅ Personalised Meal Plans - completely tailored to your preferences and your goals. We cater for all dietary needs, including: Vegetarian, Vegan and Pescatarian.
✅ Access to a Private Members Group - where you can share your progress, ask questions and share ideas. There will be weekly Q&As and guest experts from different fields, so you can learn to make better decisions for yourself!
✅ Exercise Demonstration Library - So you are able to perform each exercise to get the best results possible and stay injury-free!
✅ 24/7 Support - You can contact me ANY TIME with any issues you may have. These could be: changing meals or training plans!
𝐂𝐨𝐦𝐦𝐞𝐧𝐭 “𝐋𝐀𝐃𝐈𝐄𝐒 𝐈𝐍 𝐋𝐎𝐂𝐊𝐃𝐎𝗪𝐍” 𝐛𝐞𝐥𝐨𝐰….
IF YOU MEET THIS 5 POINT CHECKLIST
1️⃣You are willing and able to workout 3-4 times per week from home
2️⃣You are ready for a change and can start now!
3️⃣You are coachable
4️⃣You are ready to stick to a nutrition plan
5️⃣You’re 100% committed to getting results!
❌LASTLY do NOT comment if you’re not……
👉Resilient, Resourceful and reletnless
👉Coachable and looking to learn
👉Are READY to change your life
❤️I PERSONALLY promise, iif you meet the qualifications above in 90 days from nw you will be forever changed physically, mentally and emotionally!
Comment “LADIES IN LOCKDOWN” below👇
~Deadlifts + Hill Sprints~
A deadly combo for a horse-like lower half depending on how much lifted and pumped over time. Or if you’re like Erik here , going “lean” is the name of the game . He has shifted to a completely new diet that he has stuck with now for about 2 months , losing a total of 15lbs and is now on the rise again in muscle to his ideal 185lb self .
Any questions you may have regarding exercise please ask, I don’t know everything but I’m sure I can get in touch with specialists in the game that do have your answer(s) if Souljah Fitness does not.... #deadlifts#hillsprints#sprints#kettlebell#santabarbara#montecito#weighloss#musclegain#leanbody#healthy#yoga#meditationspace
LEANBODY(S)TYLE since1999 サービス紹介
Personal Training for Women サービス紹介
Here's an easy guide to the calories in popular drinks.
Remember that whilst a calorie deficit is the key to losing weight, for your overall health, calories are not the only consideration.
You can get a lot of micronutrients (aka vitamins and minerals) from drinks like smoothies, milk and fruit juices. This makes them great options for people who are struggling to gain weight, as liquid calories tend not to be as filling as calories from solid food.
Want to work with me using a science based approach to achieve your goals? Join the @transformation.academy today!
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased
Bicep blast in my living room. It took me 30 mins to do a giant set of curls where I used the 40 lb dumbbells first ,then dropped to the 15 pounders. I did hammer curls, bicep curls, concentration curls all at 20 plus reps per movement. The next muscle group will be triceps. Stay tuned for more quarantine workouts.
No gym, no problem! I put some heavy books in a backpack and went to work. Oh my my. What a freakin’ amazing workout. Where there’s a will, there’s a way! (You can do it without the weighted backpack, of course 😉)
1 hour ago
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Give us a call for more information 561.444.7751 or visit studioleanprogram.com
SWIPE TO SEE REAL BLOATING! ——————————————
Yesterday, I was so wrapped up in my day, I forgot to drink water. Then, I worked out and GUZZLED a ton of water during it, causing my belly to swell up and get so full, like hard full. 💦
It went down after about an hour, but i just wanted to share that bloating is normal; it happens and it goes away. ——————————————
Don’t get me wrong...I am SHOCKED I am sharing this photo because WOW. So unflattering and kind of embarrassing, but I would hate for someone to think I look like the first photo all the time. That’s just not reality.
So love your body, keep it healthy, and treat it with respect!
Anna ha 54 anni. .
Quante donne della sua età vorrebbero essere così?
E quante altre vorrebbero arrivare alla sua età ed esser così?
Perché é facile se sei sempre stata in forma, se sei stata un’ atleta.
Ma se per motivi diversi la forma l hai perduta, quale è secondo voi la prima cosa che serve fare per riprendersi la forma perduta?
Scrivi la tua soluzione e tagga un’amica che secondo te vorrebbe essere come lei.
A lil quarantine challenge for ya. Wall walk yourself up into a handstand hold and try to put a shirt on🤸🏻♀️👚
*plz don’t fall on yer head
For everyone doing these at home workouts it's GREAT but most of us are jumping into something new, more of it, and rushing which sets us up for injury....I don't know about you but right now is NOT the time to get injured... Here is a short BUT challenging lower body cardio burner
No equipment (except a chair if you have one!) Warm up first:
90 90 2 mins
Hip Cars 3 each way/side
Tabata style 4 min rounds per exercise: 20 sec of work, 10 sec of rest x 8
1. Split Lunge Jump (or steps)
2. Feet Elevated Glute Bridge
3. In & Out squats
Modifications and cueing in the video so you do not injure yourself.
Let me know how it goes and pass it on to someone who needs it!
With no gym or clinics open right now it does not mean your progress with your injuries, pain or fitness has to stop. Find out more here or send me a direct message!
A big problem a lot of people are having right now is being able to maintain their progress without going to the gym and without lifting heavy. Here’s a couple solutions to help you maintain and even grow your gains.
1. High reps at a low weight!
If you’re like me and the heaviest DB you have is 20 lbs, then do 4 sets of 25 reps of sets of 50 reps! The pump from this is insane.
2. Add supersets to each exercise!
A Superset is an 2 exercises in one set.
(10 Push-ups superset 10 dips = 1 set)
3. Pushups, Pull-ups, sit-ups, squats.
Do different variations of these simple movements everyday and you’ll be astonished by how much of a difference it makes!! Just because you don’t have heavy weights, doesn’t mean you can get stronger. Think outside the gym!
2 hours ago
Back when I was taking hoping over to Cali for granted 😋 Where should my first cheap ticket flight be? Also, planning a giveaway again soon! What products would you like the chance to win? $10 ONLINE TRAINING - LINK IN BIO.
32 minutes ago
Today’s workout is going to make use of some stuff around the house!
* A suitcase
* A gallon
* A pit bull!!
Okay you don’t actually need a pit bull. But mine makes an appearance 😂
Let’s get after it!!
WOD x 3
1️⃣ Suitcase RDL x 8
2️⃣ Pit Bull Lunge x 10 each side
3️⃣ Suitcase/Gallon row x 8 each side
4️⃣ Prone Ys and Ts x 10 each
5️⃣ Bodysaw x 10-12