Lily CooperLily Cooper2017-10-21✨You can’t have a good leg workout without a resistance band! ✨ https://scontent.cdninstagram.com/t51.2885-15/e35/p640x640/22637337_167672193815477_8567148098277605376_n.jpg2017-10-21
Lee HallsworthLee Hallsworth2017-10-21I always tell people that I'm the cook....but hanhal89 has absolutely left me stunned with this demonstration of how to cook and serve a perfect filletsteak with roast sliced potato and roast vegetableshttps://scontent.cdninstagram.com/t51.2885-15/e35/22637020_1687680891244898_6705452506161348608_n.jpg2017-10-21
SureFatLossSureFatLoss2017-10-21syattfitness wrote out this awesome protein checklist for you! Save and share for the next time you’re stuck on what protein to add to your next meal. 👍🏻✌🏻🙌🏻
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💥YOUR PROTEIN CHECKLIST💥
🦄As much as I love meat (chicken, beef, dragon, etc) and fish (salmon, tuna, mermaid), there are many ways to increase your protein intake. In this post I'll outline as many as I can so you can save it (↗️up there) and refer back anytime you need.
🍕Meat & Poultry: chicken, turkey, beef, pork, bison, and deer are all quality options. (Dragon tail is my favorite but save it for special occasions). On a serious note, there's always rotisserie chicken, ground beef, and some bison in my fridge. Wicked convenient and very tasty.
🏓Fish & Shellfish: salmon, tuna, haddock, cod, sole, butterfish, shrimp, lobster, clams, oysters, scallops, and a whole lot more. Impossible to go wrong with fish bc it's so low calorie, high protein, and has tons of health benefits.
🏄🏼♀️Dairy: milk, yogurt, and cottage cheese are my favorites. Milk isn't *that* high in protein per calorie but it's not insignificant either. Greek yogurt and cottage cheese are tri-wizard champs, though, with tons of protein and very few cals.
🎳Eggs: doesn't matter if it's chicken or ostrich or quale or dragon eggs, they're all high protein and have tons of health benefits.
🐸Tofu, Tempeh, & Seitan are soy/wheat gluten-based and, no, soy is NOT bad for you. All my vegan/vegetarian clients crush these and get leaner and stronger while building muscle. The Asian grocery around the corner from my apartment makes fresh tofu and I eat it several times each week.
🚗Beans, Lentils, & Edamame aren't the highest protein foods but they do have a significant amount (especially edamame which I crush at sushi) and if you're a vegetarian/vegan they should absolutely be a part of your daily nutrition.
🎯Grab & Go proteins like jerky (beef, turkey, elf, etc) are huge if you travel a lot, like me, and need something quick and protein-packed that doesn't taste like butt.
🗽Drinks from powders or pre-made ones like Core Power are life savers if you have trouble hitting your daily protein quota. https://scontent.cdninstagram.com/t51.2885-15/e35/22638813_357691964677392_8178366748110618624_n.jpg2017-10-21
http://instatbt.com/Place/r-g-fitness/1017298655R&G Fitness❤️Excellent post by marcinevin about how lofting heavy improves a woman’s life. Share this with a strong woman you know!
. . . 😻I clearly remember the first time I decided to get in shape. I was 12 years old and already insecure about the size of my thighs. So I ordered some workout tapes (pretty sure I just dated myself there) and began doing them daily in my parent’s living room. But while I was diligent in my efforts, I had little to show for it in terms of results. I’d spend the next few years taking step classes, lifting light weights, and performing long bouts of steady stare cardio, still with no real improvement. It wasn’t until I was introduced to heavy strength training at the age of 18 that my physique finally started to take shape and actually look different. I’ve been hooked ever since.
🤸🏼♀️But aside from just the physical changes that began to manifest, I realized that other areas of my life began to improve as well. I stood taller, had more confidence, and became more assertive. I felt a sense of independence and took pride in the fact that I was capable of doing many things on my own.
📦Sure activities like running and yoga are great for your health, and if that’s what gets you to move and feel good then by all means do it. But nothing, and I repeat, nothing, will do more for your health, physique, and mental well being than heavy strength training. There is something so empowering about achieving a feat of strength you never thought was possible, and the confidence that results will carry over into every aspect of your life.
😇When I say heavy lifting, please realize this is relative and completely unique to the individual. What may be a heavy to you could be incredibly light to someone else, so don’t go comparing yourself to someone’s video you see online. What matters most is that the weight you are lifting is challenging to the point where you couldn’t do a few more reps with good form.
💣Don’t be afraid to push yourself to do more than you think is possible. Chances are you will surprise yourself, and the feeling will be greater than you could have ever imagined.
Family CroftFamily Croft2017-10-21First weigh in, followed by an hour in the home gym. 13st dead. Not too sure how I will fare as weight loss isn't my ultimate goal. I think my diet will be the key to a flatter stomach.