I saw this pop up and knowing both @j_rubinstein and @vadym_oleynik and knowing how both are absolute kings who would rather die than miss a rep, I personally couldn’t call it. Both are a level most will never understand and can’t be shown on social media.
People will have a favorite. Both deserve mad respect.
Could you call it?
Vegan Spinach Alfredo Skillet Lasagna
2 tsp. Olive oil
6 oz. Fresh spinach
2-3 Cloves Garlic, chopped
1/4 C. Vegan butter
1/4 C. All purpose flour
2 C. Almond milk, or other non-dairy milk
1/4 C. White wine (optional)
2 Tbsp. Nutritional yeast
2 tsp. Lemon juice
1/3 C. Vegan Mozzarella
Salt and Pepper to taste
12 oz. Lasagna sheets(about 3/4 of a 16oz. box)
Start boiling water for the lasagna sheets. Cook according to package directions.
Once the lasagna sheets are cooking, sauté the spinach. Heat the olive oil in a large non stick skillet on medium high. Add the garlic and spinach. Season with a bit of salt and pepper. Then just wilt the spinach; it should only take a minute or so. Remove the spinach from the pan.
Make the alfredo sauce in the same pan: reduce heat to low and add the vegan butter, melt it, and add the flour. Whisk together and cook for a minute until it thickens a bit.
Then add in the almond milk, and white wine(if using). Whisk and bring to a simmer. Let simmer for a few minutes until it has thickened.
Now add the nutritional yeast, lemon juice, and season with salt and pepper.
Taste and adjust seasoning. Once the lasagna sheets are done, drain. Then add the spinach into the alfredo sauce.
Toss the pasta sheets into the sauce. Then top with vegan mozzarella. Cover the skillet and let the vegan cheese melt for a few minutes.
Rows are one of my favorite back exercises. Absolutely loving this new training split from the #transphormationchallenge it’s killer 💀 Even though I write programming as part of my job being a trainer, it’s SOO nice and refreshing to do something different and switch it up. So excited for this @1stphorm challenge —Thanks for everyone who has reached out wanting to work with me, my heart is seriously so full. You guys motivate me everyday💪🏼 Still want to sign up? Free registration ends at the end of the week. Happy Tuesday!.
So my mom called me the other day to let me know that my Driver's License is expiring on my birthday in March. (Yes, I'm 33 and my mom still looks out for me!) When I was filling out the new application, I realized that my weight now is 15 pounds lighter than it was 6 years ago. You may be thinking, "15 pounds in six years...big whoop." Guys, that was PRE-PREGNANCY.
In the past six years I have gone through fertility treatments, ballooned from all the hormones, gained close to 50 pounds during a sedentary 39 week pregnancy, and lost more than 55 pounds through running, strength training and fueling my body with good, healthy food. .
I got curious yesterday and tried to find a picture of what I looked like six years ago. Surely I wouldn't see THAT much of a difference, right? I mean, it was only 15 pounds. You guys, the scale is a freaking liar but I want you to remember something...
Your number on the scale does not define your worth. It doesn't matter what you look like as long as you're healthy and feel confident and strong. If the way you feel about yourself is controlling the way you live your life, I challenge you to make a change, whatever that means for you. You can't expect anything to change if you change nothing. .
The girl on the left dreamed she could be a trail running, adventuring, strong, positive and confident, badass mother runner but had never run more than a 5k and let fear dictate her life. The girl on the right is living that dream. .
Don't ever stop pushing. Surround yourself with people who will lift you up and inspire you to become the best version of yourself you can possibly be. Love the life you live.
F O A M R O L L I N G
Love it or hate it?
Personally I love it for a number of reasons.
1. When my muscles are sore after training foam rollers can workwonders. I find especially after legs day that foam rolling can help relax the muscles whilst helping with the growth and repair process. It also helps with correcting posture as you start to stiffen up with sore muscles.
2. I used a foam roller religiously twice a day for 8 weeks to over come back pain and injury, using a foam roller alongside a mobility ball loosened my glutes and hamstrings enough so I could perform day to day activities pain free and eventually be mobile enough to train again.
3. I love to get clients using one especially if they are runners. The most common spot that I find has tightness is the ITBAND. Getting them on a foam roller just in front of the ITBAND works wonders for any knee pain they may be experiencing.
4. It’s great for the whole body, one of my favourite exercises on the foam roller is to increase thoracic mobility. With most people spending large portions of their day sat at a desk it’s so important to try and open out the thoracic part of your spine to improve posture and mobility.
Em uma análise de exercício, existe uma abordagem anatômica que diz quais músculos estão ali, uma abordagem cinesiologica que diz quais desses músculos estão trabalhando, uma abordagem biomecânica que quantifica quanto cada um desses músculos está trabalhando e uma abordagem fisiológica que diz qual o tipo de adaptação que esse músculo vai sofrer cronicamente (o que vai acontecer com esse músculo a longo prazo).
Acontece que um músculo pode estar ali, mas não está trabalhando, ou estar trabalhando mas não com uma intensidade suficiente ou esta trabalhando com uma intensidade suficiente, mas proporcionando um tipo de adaptação que você não deseja.
Como no caso da escada, que você pode sair no final do treino com as pernas exaustas, tremendo, sem conseguir andar, e no fim das contas vc apenas treinou resistência, que para hipertrofia, emagrecimento ou "definição" não vai ajudar em nada.
Ou como fazer uma série de 100 repetições de qualquer exercício, vc sairia exausto e no final das contas ganharia apenas resistência muscular localizada, oque repito, para hipertrofia, emagrecimento ou definição não vai ajudar em nada.
Ou seja, você pode estar fazendo um treino "INSANO" que não está te levando a lugar algum.
Mission : pack some muscle on this chick 🐣 complains but gets the work done, simple as that. Persistence will get you there, consistency will ensure you keep it. Watch this space for Nicole’s progress and follow @nicoles_fitness_journey_ for her journey #chickswholift#lovemyjob#strongwomen
Here is our trainer @kellyalmond_ Showing you how to perform a dumbbell back row:
1. Choose a flat bench or something to else to hold on to (I choose the dumbbell rack)
2. Bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of something for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. -
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
Lower the resistance straight down to the starting position. Breathe in as you perform this step.
Repeat the movement for the specified amount of repetitions.
Switch sides and repeat again. #anytimefitness#trainer#tip#tuesdays#workout#personaltrainer#fitness#joinourteam#community#family#fun
☀️ I just finished my Website.. Never thought I would be able to design my own website, product, systems. Then one day I decided I could ☀️ My Online Programme will be available soon, if you are looking for some direction and consistency in your training and are committed to doing it, check it out. My website is in my Profile.
The things you are passionate about are not random - They are your calling.
- Fabienne Fredickson -
@siska_vidamuaythai never gets distracted by things that have nothing to do with her goals. If you can't stop thinking about your goals, don't stop working on it. Join us and get inspired by @siska_vidamuaythai !
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