Linking Park #noexcuses #
0 024 seconds ago
THAT BDE(BIG DICK ENERGY) COMING TO LIVE AFTER FULL DAY OF EATING OPERATION STAY JUICYYYY IN FULL EFFECT..CLANGING N BANGIN
1 048 seconds ago
Do you just want to lose weight or do you want to lose fat?
This is one of the first questions that I ask people when they come to me for help on their journey.
A lot of people don’t know that there is a difference. I didn’t until about two years ago when I really started educating myself on nutrition, supplementation and training.
You can lose weight by simply being in a caloric deficit meaning less calories come in than go out but in order to specifically lose fat you need to focus on gaining lean mass (muscle). This is where protein comes in to play. You still want to be in a caloric deficit but you also have to make sure you are doing a couple of things:
1. resistance training (lifting weights).
2. Taking in approximately 1G of protein per pound of ideal body weight.
This is super hard to do and I can pretty confidently say that if you aren’t tracking your food and being very purposeful in your protein intake then you aren’t getting in enough protein.
The first step on a fat loss journey, in my opinion, is to simply start tracking your foods and getting to know the macronutrient makeup of your foods.
Was feeling like a lil bitch for relaxing too much on my vacation after reading ‘Living with a Seal’ by @jesseitzler so what did I do?
Went to this sweet lil lane pool and hammered out 5,000m!!! ➖
This was the most I’ve ever swam at one time and it was fuckin awesome! I am so jacked up and excited for all my races this summer, especially capping it off with a 10km marathon swim in Waskesiu! 🏊♂️
In case you havent noticed... it's flu season! So heres a few tried and true tips to avoid the menace that is the flu!
👐 Wash Your Hands ... Like LOTS - Flu viruses are spread by droplets from infected people when they sneeze, blow their nose, or wipe away secretions from their nose or eyes. Keep your hands out of your mouth, avoid rubbing your eyes, and wash your hand thoroughly several times a day, especially before meals
🍊 Eat a Healthy Diet with Plenty of Vitamin C & E - Foods containing these vitamins are believed to help support the immune system. Foods rich in vitamin E include sunflower and corn oils, sunflower seeds, and nuts such as almonds and peanuts. You can get your daily vitamin C from foods like orange juice, citrus fruits, broccoli, and green peppers
🚫 Avoid Complex Sugars - Make an effort to reduce your intake of concentrated sugar (e.g., soda, candy) because excessive sugar impairs the immune response
😴 Get Those Zzz's - Lack of sleep can drastically inhibit your immune system. Get 8+ hours of sleep to keep your body’s natural defenses working at peak performance 💧 Hydrate, Hydrate, Hydrate - Increasing your water intake will help you stay healthy and lessen the chance of you coming down with flu. When you are feeling under the weather, drinking extra fluids prevents dehydration caused by fever, loosens mucus, and keeps your throat moist. Warm liquids are preferable, and there is some evidence that inhaling steam early in the course of a cold or flu may reduce the spread of viruses in your upper respiratory tract
🏃♀️ Exercise Regularly - Not only can regular exercise lower stress, but research indicates that exercise can stimulate the immune system and promote healthy sleep 👂 Listen to Your Body (secret: its smarter than you!) - If you do come down with a cold or flu, take it easy. Spending excessive energy steals valuable resources from the immune system for recovery 👍 And MY #1 fav tip during cold & flu season!! If you believe you’re coming down with flu, the best thing you can do for friends and family is to not expose them unnecessarily to the virus. STAY AWAY!
Benefits of Fasted Cardio:𝟏. 𝐄𝐧𝐡𝐚𝐧𝐜𝐞𝐬 𝐭𝐡𝐞 𝐟𝐚𝐭 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐞𝐟𝐟𝐞𝐜𝐭. It forces your body to use fat stores for energy since fed workouts use the glucose in your body from the meal to supply energy for the workout.𝟐. 𝐅𝐚𝐬𝐭𝐞𝐝 𝐜𝐚𝐫𝐝𝐢𝐨 𝐡𝐞𝐥𝐩𝐬 𝐭𝐚𝐫𝐠𝐞𝐭 𝐬𝐭𝐮𝐛𝐛𝐨𝐫𝐧 𝐟𝐚𝐭 𝐬𝐭𝐨𝐫𝐞𝐬. Everyone's body has some fat store area that is resistant to regular working out. Fasted cardio forces the use of the fat that is stored in the body. Be 𝗰𝗮𝗿𝗲𝗳𝘂𝗹 when supplementing when you do fasted cardio. I personally do not recommend anything more than just caffeine because it helps you maintain your energy. There are other supps like fat burners but I just use my good ol' @dripfit and rub that onto my skin and wear a sweat belt to help me sweat more.
1 07 minutes ago
Today I got my patches in for all the countries I've been to so far, and the one ( #japan ) that I am getting ready to go to. I put them in order chronologically. I hope to one day have my pack covered.
So many more places to explore. It's a wide, wonderful world.
Hip Hip Jorge Spin 💨🚴♂️ 😊
With Storm Jorge hitting the west of 🇮🇪 it’s getting to be the normal to have a weekend storm 😊
The roads are in some state with all the flooding & more & more potholes are appearing day by day
Safe Cycling if yer going out 🚴♂️🚴♀️😊
2020 🚴♂️🎯 20,220k on the Road
20,220k - 3141k = 17,079k🤞
Don’t tell me you can’t do it. I accomplished this in six months, working out at home. It is possible!
I didn’t eat healthy 100% of the time, I just cut down on bad habits and had proper portions while working out. It is possible but you have to work for it!
Tomorrow maybe Leap Day but today is RICO BLANCO day!!! Rico is our instructor of the month. Rico is an EAC & LVAC member favorite. He is continuously working on educating himself on different formats as well as creating thoughtful experiences for our members and staff. Outside the club he loved to run and will run for 🥞. He has 7 pets! 😮🐶🐱🐤!!! To experience the magic that is Rico Blanco check out the app. #cycle#chicagofitness#evanston
muhammad ali whooo??? 🥊 totally kidding, found out i have NO hand-eye coordination🤣 i am so happy i tried something new tonight! i’m so used to just lifting weights that i sometimes forget that there is different things to try. i was nervous i was going to suck, which i did suck, but there was no need to be nervous. i tried my best & learned some cool new skills (aka don’t mess w me 😉). going to be doing this more often & hopefully will get better as time goes by🙌🏼 i challenge you to get out of your comfort zone and do something new⭐️
happy friday friends!! very excited that it’s finally the WEEKEND. this week was a killer but we’re finishing strong 🥵💪🏼 about to hit my last leg sesh of the week and call it a day!! what are you training today??
also peep all the bomb @bowmar_nutrition protein bars in the background!! so yummy, 10/10 recommend. you can use my code “KIRI” at checkout if you wanna try some stuff for yourself!! 💙
entire set is from @alphalete