SNACK TIME 😄
For those of you that willingly accept and tolerate dairy, this is one of my favorite snacks 30-45 minutes before lifting. -Citrus or relatively sweet fruit (grapes, peaches) -1/2 cup of cottage cheese -drizzle of raw honey (to taste)
The quick sugar from the fruit and honey give me the energy to get going while the protein(13g) in cottage cheese sticks with me long enough to get through heavier days like legs!
It's easy to get lost in the sauce. It's easy to look at others for comparison. Here's the thing though, the sooner you start looking at YOU and realizing what works for YOU, the sooner you're gonna grow into what you want to see! ✊🏻 Stop looking for outside sources of comparison and motivation and find out why YOU love this. Find out how far YOU have come since you started! 💪🏻 #Motivation#WhyNot#ThoughtoftheDay
The 6am class put in work this morning with a Lil dumbbell complex!! Great work @v_oswald @daniracastro @unkeap @jess__5 @merketah
@be_more_athletics has more classes available so check out the schedule and no more excuses not to make it.
People tell me I'm "lucky" I'm "naturally lean" "genetically fit"... Thing is, I'm completely the opposite! I naturally hold fat and fluid, I'm genetically blessed with excess estrogen.. Everything I am today is testament to the fact I have worked damn hard. Every. Single. Day. ☝️️
I wish I was "gifted" I wish I could grow muscle quickly. But I don't. I work with what I have.✨
The ONLY supplements I use are @pranaon natural plant based fuel 🌿
I eat a surplus of vegetables, minimal refined sugars, minimal gluten, no dairy. This is because this is what makes ME feel good. It helps reduce bloating and stomach cramps. .
I am working on becoming Vegan 🌿 I am doing this because I love animals, I believe in the health benefits and also because once again it makes ME feel good. I'm not completely there yet.. but well on my way 💪🏼🌿
My goals for 2018 are strength and nutrition based 💪🏼🌿 and to this day I have NEVER said I will do something and not accomplished ✊🏼#beadoer#notagonna#eatplants#liftheavy#smilemore#strongwomen#kickbutt
The Levator Scapula (LS) is a neck muscle that is undervalued in its role in neck stability. Many people complain about getting "knots" in the neck. The LS elevates and slightly retracts the scapula, contributing to downward scap rotation. --------------- Interestingly, when abdominal pressure is lost, or lack of IAP during heavy lifts, LS kicks in to assist for lateral spinal flexion. Many individuals have shoulder hiking (via traps and LS) & a huge compensation for lack of abdominal stability in same side lateral flexion, particularly with the QL. Those with hiked shoulders may trade Lat power with LS facilitation. Since the lats internally rotates the humerus with LS recruitment, the lat may be inhibited. . ( i.e. pull-ups or lat pulldowns). ------------------------- LS is linked to cervical instability, due to improper extension patterns in the cervical area ( often seen in heavy squats and deads). Therefore, it locks cervical spine to try to prevent its movement, often creating trigger points. Trigger points in this area can also be developed by working at the computer with your head turned ( seen everyday), or or carrying backpacks on one dominant side or the other. ---------------People with LS tightness often try to mobilize it. However, this causes LS to reflexively tighten more, creating more of perceived need to stretch. Just because something is tight, it doesn’t mean you should stretch it ( sometimes you can worsen the condition ) Often times, things will be tight in attempt to create stability. That's what your nervous system does. --------------If your pull-ups, lat pulldowns and/or abdominal stability drills are lacking in power, your posterior neck is likely highly involved. Find out why LS is hypertonic, release LS, activate what is inhibited. Create better stability, core and lat engagement and feel good. #anatomy#muscles#movement#performance#athlete#sport#health#science#strength#lift#results#instagood#picoftheday#crossfit#education#squats#back#training#gym#workout#bodybuilding#kinetikchain#traps