Realmente eles são benção de Deus viu. 😍💕. #bomdia
a todos. 🌻
Change your thoughts and you will change your world. And Change the way you look at things and the things you look at will change. #✌#bebetterthanyesterday
No equipment? No problem. Stop making excuses to NOT go after your goals. Instead, focus on the many reasons you should be going after them. Our garage hasn't gotten to the fitness or ninja level we have planned, and it's freezing out there! I could have said it's too cold, there isn't enough room, I'm too tired, etc. But nobody is going to do it for me. Just like anything else in life. YOU need to do it!
All I needed was this chair to get my workout in tonight. What's your excuse. I'm all out of excuses. All I have are reasons to strive towards my goals.
for the comfy workout gear
I admit, I skipped the run warmup my past couple 5x5s because it was super cold and/or raining. This year my focus was distance - I didn’t need to be fast, I just needed to be able to cover 13.1 miles in under 4 hours. DONE. This upcoming year I’m wanting to focus more on speed. So I’m starting with just a half mile to warm up and my first goal is a 10 minute mile pace for that and we’ll go from there 👌🏻#warmup #alittlefasternow #2019goals #run #stronglifts5x5 #work #bebetterthanyesterday
Due to the fact that I have gained a few new followers over the past few days, I thought I would reintroduce myself by sharing 6 facts about me!😊
1.) My wedding is 157 days away💍
2.) Coffee. I could drink coffee all day if I let myself.☕️
3.) I’ve ran 3 marathons, 1 half marathon, and a gazillion 5ks (I ran xc in high school)🏃🏼♀️
4.) Bread, potatoes, all carbs just in general. I am carb lover🥖
5.) I love to bake🍪
6.) My passion in life is health and fitness and being better than I was yesterday. That is why I am a health and fitness coach. I love working with others and helping them be better versions of themselves😊 ps- I’m working on a new accountability group open to everyone and anyone! Send me a message if interested💕
Single Leg Romanian Deadlifts (RDL’s)
Here is one of my favorite exercises to build strength (& size) in your posterior chain. 🍑
This is super beneficial for everybody, but if you want to do any sort of athletic movements (sprinting, cutting, jumping), then this exercise is crucial to master...
Because your glutes and hamstrings are two major muscles that help with stability.
However, most people have super weak glutes AND hamstrings...
Which meant they have shitty stability in their ankles, knees, and hips.
If you have shitty stability, then it makes it harder to make any quick movements and puts you at a MUCH HIGHER RISK for injury.
Here are two examples of common mistakes when performing RDL’s...
•Knee internally rotating and tracking inside my toe- this will put a lot of stress on the inner knee and ankle and weaken the outside ligaments/tendons/muscles. no Glute Med activation.❌
•Due to the knee going in, the femur will not be properly aligned with the hip ball & socket joint-this will create a lot of tension in your hip flexors, as well as pain in your lower back. ❌
• Hips and Shoulders are straight ✅
•Leg hyperextending- this doesn’t allow you to activate all the proper muscles in order to stay stable. ❌
•Hips tilting to the side-Biggest issue I see that will lead to low back pain. There is excess stress and tension on the hip joint & surrounding ligaments. You won’t get proper muscle activation. Tilting could cause you to lose balance and stability and injure yourself. ❌
•Slight knee bend-helps stabilize and activate proper muscles ✅
• Knee aligning over 3rd & 4th toe or externally rotating-helps activate Glute Med and protects outer knee (ACL!!)✅
•Femur and pelvis aligned straight so hip goes right in the socket- protects lower back and activated all glute muscles.✅
Don’t force anything...
You want to maintain a straight spine, shoulders retracted, neck straight, that way your posture isn’t hurt.
Stop when you feel a stretch and your back is still straight, hold 3-5 sec, then come up using glutes & hamstrings.
If you have any questions, comment below ⬇️⬇️⬇️
Much love. 💙
this BBQ pulled chicken takes no time to cook (well you leave it alone for 7-8 hours and it’s done!!) and the sliders are so easy to assemble!!
here’s the recipe:
• 3 pounds of chicken breast (fat pieces and tendons remover)
• 1-12 oz bottle BBQ sauce
• 1 tbsp olive oil
• 1 tbsp Worcestershire sauce
• 2 tbsp brown sugar
• 1/2 medium yellow onion, chopped
• assemble ingredients in slow cooker and cook on low for 7-8 hours or high for 3-4 hours
once chicken is done, pull apart in the slow cooker. place chicken on whole wheat slider buns and add avocado, sliced onion, lettuce, Dijon mustard or sweet mustard for extra sauce flavor. then enjoy the fruits of the slow cooker labor!! which toppings do you like on your slider?! comment ⬇️
#fuelwell #cravings #winterseason #registereddietitian #balance #mindmatters #bebetterthanyesterday #lisatheRD #foodie #sliders #BBQchicken #leanprotein #wholegrains #allfoodsfit