like a PB&J but better...😛🍓🥜 I tried the killer @basecampsm « trifecta » interval class this morning and came home to refuel with this beautiful bowl 😻💙 kept it really simple with fruit + coconut + almond butter...and no veggies! 🙊I KNOW. MADNESS. (full recipe below 👇🏼) honestly I just wanted to really taste all the fruit flavors and appreciate the sweetness of nature’s candy 🍭❤️...and it was DELISH!!! I used to (sometimes still!) be scared that if I didn’t pack a meal with ALL the nutrients & veggies that I could then I was « wasting » an opportunity to be healthy. this is a prime example of food anxiety. while I’m still not 100% over this fear, I’m working on it and want to share some of my tips if you struggle with the same type of fear:
1. put it into perspective. you eat 1000’s of meals in a lifetime. if MOST of your meals are filled with veggies, you can take a few meals off😉
2. fruit has so many vitamins & nutrients too!!!! fruit gets a lot of hate these days while veggies get to stand in the spotlight. let’s let them share the stage and appreciate ALL of the colors of the rainbow🌈
3. there’s always the next meal. sure, there wasn’t any spinach or cauliflower or zucchini in this smoothie. but there will be some in my lunch👍🏼👍🏼problem solved
4. release the rules. there’s no rule stating that a meal needs to have X, Y, and Z to be « healthy ». eat good quality REAL food that makes you happy and feel awesome. that’s it! 👊🏼
I hope this helps AND that you try this smoothie 👇🏼 cuz it’s bombbbb💯💯💯
🍓2 frozen figs
🍓handful of blueberries
🍓5 frozen coconut chunks (buy this at @traderjoes )
🍓1 scoop @nuzest vanilla protein (CODE: kaleandkravings🤑)
🍓1 scoop @furtherfood collagen (CODE: kaleandkravings10)
🍓1 tbsp flax seeds
🍓pinch of blue spirulina
🍓pink Himalayan salt
🍓1 tsp maca
🍓ice + water
👇🏼toppings: strawberries + bee pollen + almond butter #kksmoothie#kaleandkravings
🔥Cercherò di spiegare in breve cosa si intende per pre-attivazione e perché è importante. 🔥 La pre-attivazione è molto efficace nello sviluppare la connessione mente-muscolo (o innesco neuromuscolare) al fine di reclutare in modo efficiente i muscoli target. 🔥 Mettetevi in testa una cosa: l'allenamento in isolamento è antieconomico per il corpo. Il corpo tende a ottimizzare come può, secondo i pattern di movimento appresi nel tempo (sia per esempio la postura, che sequenze di movimento apprese) e la genetica individuale (una persona può avere leve e proporzioni diverse da un'altra). 👉🏻 Insomma per dirtela in modo chiaro, al tuo sistema nervoso interessa sollevare quel peso, non che il tuo 🍑 diventi più tondo e vuole farlo risparmiando energia. 🔥 Ma noi possiamo educare il nostro sistema nervoso e ottimizzare i movimenti in modo che l'allenamento sia più efficace. Ti è mai capitato di fare lo squat e sentire tutto tranne che il 🍑 lavorare? Cosa fare allora? 👉🏻 Devi imparare a utilizzare i muscoli target in modo volontario con esercizi di pre-attivazione. Movimenti in isolamento con carichi leggeri (o senza carico) e una grande dose di concentrazione. Pensa al muscolo che devi utilizzare, compi il movimento in modo lento e controllato e dai enfasi alla contrazione di picco soffermandoti per 2-3 secondi (in pratica devi strizzare le chiappe volontariamente). Questo non è solo utile per fini estetici ma è molto importante anche a fini performativi, e preventivi.
Vuoi che diventi la tua coach? LINK in BIO! o scrivimi a [email protected] .
MPOWER core challenge! Have you been keeping up with our core challenge this summer? If not, it’s not too late to start! You can do this routine wherever you are enjoying your vacation! Let’s do this! NB: not suited for Pregnant and Back in Shape.
3149 minutes ago
Week 6 2k Prep Target 1:48 + Fast Final 250m
One of the hardest things for me to get on board with is warming up properly. Mike Caviston calls it “free speed”, but none of the fast guys on IG talk much about warm up.
Then there’s also this mental thing that thinks I’m using up loads of my capacity before I’ve even done the test; a significant thing in rowing where belief plays such a big part.
Anyway – a 1250m test today meant I had time (another huge consideration in my warm ups) to try 5ks worth of prep. Rowed it gently with some 5-10 stroke power bursts and a bit of stretching.
Thought I might be able to go a bit faster than this, but my HR wouldn’t get up in the zone despite a awful lot of effort, so who knows what was going on?! Compared to the last test I did 3 weeks ago, it’s 1250m at the same pace I did 1k in, so I’m seeing progress. Managed to do the final 250m at 1:39 last time though so I couldn’t drop the hammer in the same way this time. #dadplan#garageathlete#erg#concept2#intervaltraining#training#erging#fitness#dadfit#instafit
🍭 It’s because of failures that successes taste so sweet 🍭 Tonight’s speed work was a success 👍, the same workout 9 days ago, not so much. 👎 My times from the NC trip ⛰ may not be impressive, but my body got worked and my mind refreshed. 💪🏻 Here’s how I approached this work out differently (especially since I was anxious bc last time wasn’t stellar and after an 8 hour drive home, that brought us back in to Fl at 4am; I’ve felt like a 🧟♀️ ). 🔅It’s OK to die: I told my self that my goal was to run each interval so hard that I couldn’t finish the whole workout. ⭐️ Research shows that the mind gives up way before the body ⭐️ , so I went ahead and let my mind know that it was ok to go towards what felt like death, bc I know in reality my body would continue. The goal wasn’t to finish but to be fast. 🔆Visualization: I pictured myself in NC running down hill during the intervals. I saw the road declining, loosened my shoulders and just let me legs turn over as fast as they could. 🔆Simulation: I went out faster than the goal pace and settled in. I like to be even splits, but that’s not racing. So, I let myself loose for the first 30 sec before trying to settle in on pace. •••••••••••••••••••••••••••••••••••••
Goal times for 6x 2 Min intervals was 6:04-6:18. (558, 624, 611, 609, 602, 608). 6:04 is based on the 19:11 PR in June, 6:18 from the most recent 5K following 3 weeks off. I train according to my current race/fitness times, with knowledge of what paces are for my goal time. •Old Photo: Julian Park •••••••••••••••••••••••••••••
Friday night court time with @jarredogungbemi
The days are counting down b4 he leaves for #ProBall in France. -
Working on bump offs and different finishes. With each finish, Jarred either took it clean in or imagined help d and made creative adjustments. -
Basketball is situational - it won't always be a clean finish. Use all your weapons or create new ones on the fly.
81106 hours ago
Black Forest Cherry Smoothie. Came out great for a little dessert. It serves 2 and is 110 calories per serving #smoothie#smoothierecipes
2646 hours ago
THANK YOU LORD FOR THESE CALORIES.... THANK YOU THANK YOU THANK YOU
1836 hours ago
KBOD FITNESS innovative dance based workouts are the fastest & most fun way to get your body in ship shape condition!
Created by Entertainment and Fitness Industry expert Kelii Grauer, workouts have an international flavour to them whilst being jam packed full of freedom and fun. Catering for all fitness & experience levels, KBOD Fitness's focus on strong emphasis on technique and alignment, use of body weight and light resistance create strength and endurance to shape and lengthen muscle.
Introducing our members of Team Extreme ...
Nickname: Pharlap or Colonel (big heart, never gives up and sorts everyone out)
Activities: Hiking, Boxing, Netball, Obstacle Races, Mountain Climbing, HIIT, Pilates & wannabe Marathoner
1916 hours ago
Introducing our members of Team Extreme ...
Name: Dean (Deano)
Nickname: Papa Smurf (village leader and father figure)
Activities: Boxing, Running, Hiking, Mountain Biking, Jetski Wave Jumping, HIIT and the occasional Triathlon
1817 hours ago
I pack so light, guys! Jk, Mike has all my bags!
I thought you all might enjoy some unsolicited travel advice:
1️⃣ Make a list - check the list (You would be surprised how many times I’m like “I remember what’s on the list, don’t check it, and forget something…) 2️⃣ Invest in a battery pack - make sure it’s charged before you leave 😜
3️⃣ Get packing cubes - we’re in love with Eagle Creek bags (I’ll post in my stories). They make packing, unpack, and everything in between so much easier. I won’t leave home without them now!
4️⃣ I always bring snacks and an empty water bottle to fill up on the other side of security. I was stuck on the tarmac once for an hour with no snacks or water 😬 Never again!
5️⃣ Preload podcasts, tv shows, and music on to your phone or a tablet before you go. Don’t wait until the airport.
6️⃣Let your credit card company know you’re traveling. I’ve had my cards get declined because they didn’t know I was out of state. .
What happens in our Power 45 class? After a short warm up, your trainer will guide you through a series of intervals, incorporating a range of inclines and paces to build endurance and improve your overall speed capacity. Don't panic – we won't be yelling paces in your ear! You set your own pace, and move up and down the levels and inclines in a way that suits you. Once we're done, we'll stretch and roll to minimise the risk of injury. Boom! See ya at the tread! #runclub #3121 #cremorne#richmond#melbournerunners#womensrunning