So after doing some research concerning my height, weight, and exercise routine, I discovered that for a real bulk season I need to be eating near or over 3,000 calories a day. That's a lot of calories people. While it may not be hard to hit that number eating junk food, it's REALLY hard to eat that many calories of whole, nutritious foods, but I'm trying! Staying pretty relaxed about eating during this lovely Thanksgiving week and focusing on getting thorough and intense liifting workouts. Trusting the process! Here are a couple bulking facts you shoiuld consider:
1. If you are eating nutritious food in the PROPER quantity (ladies I can almost promise you that you need more than you think) and you're sticking to routine lifting, You should gain about 1 pound of fat for every pound of muscle that you gain. That's okay! You can cut later, and enjoy the muscle growth.
2. You are not going to have abs during a bulk. The end.
3. Eating unhealthy, greasy, and really high fat foods regularly during a bulk will mean that you put on fat faster than muscle.
4. Whole grains, healthy fats (avocado, Greek yogurt, etc), protein (meat, eggs, protein powder, quinoa), and lots of veggies are your friends during this time, eat smart, and more.
BRB just going to make all of @paleomg’s Thanksgiving recipes 😍•
Made this Brussels butternut squash dish for our house staff meeting/Friendsgiving potluck today but obv had to sample it for breakfast too 🤷🏼♀️ (Verdict: it’s incredible)•
Happy Monday everyone! It’s clinic weeekkkk•
Food prepping at its best! ☆
Someone mentioned to me recently the odd relationship we have with food. Over the holidays we stuff ourselves. Then come New Years, we diet, diet, diet. She was right and it feels so dysfunctional. Food should nourish us and be part of a healthy lifestyle.
This holiday season, eat your favorites (I mean who cooks like grandma, right?!), but remember moderation.
Love this lifestyle and the strive for balance! Ready for some balance, too, with your food and nutrition?
After a FULL weekend, this is exactly how I feel about myself today. Not perfect, but good. Proud of myself for making it through alot of (extra) sharing this weekend and still feeling full, not depleted. Finally practicing what I preach to others🙌✨Happy Monday friends- wishing you all a blessed week.
Can you believe thanksgiving is already here?? This week we will give you tips to make your thanksgiving, happy, healthy but full of balance!
Tips for today;
When making your plate on thanksgiving do not have any foods be “off limits”. Create a plate that reflects your goals.
1. Protein on the plate; a palm size
2. Chose colorful fresh veggies, and smaller amounts of casseroles.
3. Listen to your body; make your plate with small portions and if you are still hungry you can go back later for seconds.
4. Take time to be with family. Be thankful, and do not solely focus on food.
More tips to come to help you not put on the holiday pounds!
In her book ‘Delusions of Gender’ Cordelia Fine writes
“Pick a gender difference, any difference.
Now watch very closely as – Poof! - it's gone.”
If you research the differences between male leaders and female leaders you will find a mass of evidence to suggest that there are differences.
Many of them.
5 years ago, I probably would have agreed, and now I don’t buy it.
I don’t buy it at all.
After coaching hundreds of women and men, researching many organisations, and reading vast quantities of literature and articles on the subject the only difference I do agree with is that there are anatomical differences i.e. women have boobs and men have willies* (plus other bits of course).
So, does a pair of boobs make a female less able to lead?Absolutely not.
Our brains are hardwired differently (oooops let’s not mention neuroplasticity).
Men are good at math, and so are women.
Women are nurturing, and so are men.
Men are competitive, and so are women.
Women are caring, and so are men.
The mass of evidence to contradict my perspective is overwhelming. And, if you look hard enough there is always another piece of research to contradict the other piece of research.
IMHO, the evidence is based (often unconsciously) on sterotyping and bias. And the research never references intersectionality, environment or culture.
The research often impedes progress of women to the c-suite even moreso.
I believe the best person for the job is the best person for the job, regardless of gender, regardless of any other labels.
The best leaders are the congruent one's.
The balanced one's.
The truly authentic one's.
The most human.
The one’s that dare to be themselves.
The one’s that dare to be different.
They are the MsChief’s.
Las personas de temperamento flemático son sociables, hacen amigos fácilmente. Son rutinarios y se duermen fácilmente. Suelen ser excelentes líderes o dirigentes de personas pues son diplomáticos y no provocan conflictos.
La debilidad de los flemáticos es que son personas sumamente temerosas y esta tendencia no les ayuda a progresar y sacarle provecho a sus potencialidades.
El coaching holístico puede ayudar a una persona con temperamento flemático a desarrollar fuerza de voluntad y empuje para lograr su propósito.
Los aromas cítricos como la naranja, limón, limoncillo y bergamota son excelentes para las personas que tienen temperamento flemático. Inhalar estos aromas le da vitalidad y claridad mental.
Déjame un inbox para mas información.
How many of you actually like to get ill? I can imagine there are no show of hands saying yes!! We all have busy lives and just simply do not have the time to be ill!
How you look after yourself is important. You service and put petrol in your car, so why is it so many of us neglect to service and fuel ourselves??? What you put into your body and how you look after yourself not only benefits and reflects within you, but reflects upon others too. If you want to set a good example for your family, wouldn't you agree it begins with you?
If you'd like to talk to me today about how you can take care of you, I'd love to hear from you 💚💚💚
Skipping is a great alternative to your running, cycling or other cardiovascular exercises.
Breakdown your skipping workout into 50's or 100's to start off with and aim for 500-1000 depending on your fitness.
Increase your intensity from there building total reps, interval reps or decreasing recovery time between the intervals.
2500 for me today in 150's recovery was go when feel ready so relaxed. #skippingworkout#muscletone#cardioworkout#balance#coordination#agility#shouldersburning
Sai quando sei seduto su una sedia e ti sporgi all’indietro fino a restare in equilibrio su due gambe della sedia e poi ti sporgi troppo e stai quasi per cadere ma all’ultimo momento riesci a riprenderti? Io mi sento sempre così.
* YOU MUST BE ABLE TO ADAPT *
As a part of life you are going to at times find yourself out and about and hungry! This means making mindful choices and still remaining on track with your goals.
I’m currently not bothered with hitting exact macro numbers it’s just not adding to my quality of life right now and that’s more important to me than anything else in the present moment. But I am mindful of my intake of calories and wish to remain in a deficit. I have a certain amount of protein I intend on hitting in a day at least 150g once I hit that I don’t care where the rest of my intake comes from ( more protein, carbs or fats ) once I get my fiber in, good balance of vitamins and minerals and keep my cals within a slight deficit the foods I choose are depending on how I feel. Some days I might fancy more carbs some days more fats 👌🏻 This means I can make mindful choices if out and gone are my days of food anxieties. We gotta live and that means there will be times when you gotta adapt.
The goal won’t change but be flexible with your methods.
Bout 50g of protein here 💪🏼😜 not necessary in one meal to have this amount of protein but knew I wasn’t going to be eating for another 4 or 5 hours so I wanted satiety. 🏋🏻♀️🏋🏻♀️🏋🏻♀️
Your thoughts? As a player development coach can you answer the question to any drill/real: What does this "work on?" Or "How do we apply this to game scenarios?" And it can't be generic catch phrase responses like "Hand-eye coordination" or "tigtening your handle" or "core strength!" When discovering, then developing, the 14 principles of ball control. We changed way that I looked at ball handling drills. That is why we coined the term #reals ! Because we noticed that we had players who could do every ball-handling drill in the book but couldn't handle on ball pressure or couldn't transfer it to in-game scenarios.
So we turned a basic #DRILL into more potent REAL! We didn't invent ball circles, we just did a patent Improvement. One of the key principles of ball control is it's called "fingers down" most people do ball circles with the fingers pointed out in the elbows bent. But in reality we need to protect "extended arm dribbling" or what we call "#monkey arms" with fingers down with relaxed hand control, body-bridged dribbling and #flat#angle#dribbling . So literally 5 #ball#control principles in one single #real !
#Complete#Basketball#Player#Development#knowledge#application#innovation#depth this is #spiritual and #not#technical#Skill#Explosive#Balance#Best#BallisLife#NY#Atlanta#thought#provoking
It’s freeeeezing and I’m currently waiting outside for the bus ❄️ but wishing I was back inside eating this cozy bowl of oats full of fresh fruit and peanut butter 😍 so simple but so good! Hope you all have a good Monday!
➡️#deets : @bobsredmill gf quick oats, kiwi, strawberry, banana, hemp seeds, @earthbalance PB