“Now, I understand the importance of while natural foods, I don’t eat like I used to for muscle and for fat loss, now I eat for health, how I feel, I examine exercise in a similar way... the irony of all of that is that I actually look better now (most of the time) versus before, because I’m eating for good health, and the side effect is that I look good! And good health looks good!” - MindPump on Almost 30 Podcast
Loved this episode of the @almost30podcast
from a few weeks ago. Cannot wait to meet @hundredblog
bowl details below:
-greens for #vitamins
-carrots more vitamins and those good 👀
-roasted cauliflower with turmeric for #antioxidants
-pulled pork made with #pastureraised @butcher_box
-sunflower seeds -homemade dressing was fresh dill, @foragerproject
yogurt, garlic and lots of lemon
This bowl was full of leftovers and fridge randoms, it took 🖐🏽 minutes, tops
How are you nourishing yourself today?
Did you know that people on Instagram lie to you? 🤔
Doesn’t that make you mad? I mean, I understand that yeah, Instagram is supposed to be a highlight reel, but that does NOT mean that you should be blatantly LYING to your followers. And unfortunately, the food/nutrition/health industry is mostly to blame here.
There are plenty of accounts that post perfectly curated pictures and delicious recipes and tout how AMAZING they are, but their posters DO NOT EAT THE FOOD. 🤯 I know. Mind blown.
I know I can’t prove anything to you guys, but I swear, I eat EVERYTHING that I post on here. Maybe not all of it at once -- I ended up just having two slices of this DELICIOUS Forager pizza (with garlic cream, local mushrooms, ricotta, local honey, and appenzeller swiss 😋) and half of this S’mores jar dessert (layers of graham crackers, salted chocolate mousse, and house-made vanilla marshmallow fluff) because that’s what satisfied me (and I was forced to share the dessert with my boyfriend 😉) I also had a few bites of his dinner, as well as two glasses of rosé 😍
And due to a bussing mix-up, I actually ended up with another full size pizza that my boyfriend and I split for lunches the next few days. 😋
Sure, this isn’t ‘health’ food, but remember: Health looks different for EVERYONE. 👏🏼 You need to figure out what foods bring you joy, and make you feel good.
But no matter what, trust that I EAT what I say I eat, without fail 😝
#mindpump #strengthfeed #imperfectlypaigewellness #wellnessblogger #foodblogger #healthblogger #foraging #foodie #pizza #rose #nutrition #nutritional #recipeoftheday #healthyeatinghabits #dietplan #carbs #lovewhatyoueat #weekenddinner #smores #dessert #cheatmeal #eattogrow #eattolive #mushrooms #vegetarian #cheese
Really enjoying these plyometric push up variations assisted with the band - I actually don’t enjoy push ups but this makes it wayyyyyyy more fun. I love slowing things down and analyzing form (I’m a dork, well established 😜)... I find it intriguing how I land with my right leg then my left leg. (Almost 4 weeks post-op!)
There’s always something to work on, to fine tune, our fitness goals are always part of a journey, a bigger picture, and never a destination (unless you have a race you’re preparing for, but then that becomes a pit stop then you’re onto the next thing...)... That’s the beauty of it though, you get bored of something, try something new to spice it up. I’ve been lifting since I was 15 and I’ve never done these before.
Step outside your comfort zone sometimes, you may surprise yourself. In fact, I’ll put money on it you will!.
#physicaltherapy #physio #rehab #exercise #fitness #gym #sportsmedicine #sports #motivated #goals #driven #hardwork #stronger #fitnessmotivation #recovery #plyometrics #pushup #mindpump #fitnessjourney
🗻 Caption completely unrelated to the picture, but here it goes!
Had my first normal workout since I injured my back! "Normal" meaning the first workout that hasn't only been focused on priming/stretching.
The first two days after my injury, I made sure to rest, but also to take short walks through out the day. Because for most back problems, exercise and movement are the natural stimuli for the healing process.
For the first five to seven days, I made sure to work on gradual and progressive exercise rather than inactivity and bed rest. More movement provides a more long-term solution for reducing back pain and preventing or lessening future episodes of pain!
Today marks about 10 days since my injury and I haven't felt pain or discomfort in about five days! I will continue to treat this as a serious injury for weeks to come. Meaning I will continue to focus on priming and healing of my back.
Side note: this picture was taken a few days ago when we got in about 25,000+ steps(I think)! So, yes, you can move even while recovering from an injury! You don't need to lay in bed all day! (I am not saying that you can do this during ANY injury. Make sure to consult with your doctor and do research first! 😁) #hardworkpaysoff #functionalfitness #acefitness #onlinecoach #okinawajapan #fujilove #kadenaairbase #mindpump #healthcoach
🎙️PODCAST POST🎤 Part 2
Bring a avid, daily podcast listener for the last few years and expanding the horizion of podcasts I come across and listen to. I wanted to showcase some of the 20 podcasts that I've regularly benefited and learned alot from their free podcasts and amazing, life changing guests they bring on. - Extremely grateful for access to all this wisdom and exposure to alot of people that don't get enough attention in this " instant, flashy, social media world" and are the ones learning, writing books, researching, testing and improving the world and making a impact.
This is a group of more generalized lifestyle, personal development, financial, emotional/ spiritual, scientific but more generalized education. Mostly interview based podcasts. All must check outs!
#podcasts #education #podcast #travelinguniversity #aubreymarcus #aubreymarcuspodcast #fatburningman #jockopodcast #jre #joeroganexperience #joerogan #timferriss #themfceoproject #jamesaltucher #mindpump #theschoolofgreatness #thejordanharbingershow
-THE FITNESS INDUSTRY-
I have been in this industry my entire adult life. It’s all I’ve known. It has changed me a lot, and I have watched IT change a lot. The growth of social media, in particular Instagram, has given everyone a platform and a voice. While I’m all for sharing, context and qualification is critical, and when it comes to health and human movement, I’m sorry to say this, not everyone needs a platform and a voice.👇🏻
We as health and fitness professionals need to clean up the industry a bit. It ya become much too muddled with crap recently. Consider this a bit of a callout:💥
1. If your not sure what an exercise does, haven’t done it yourself, or don’t understand the biomechanics - don’t post it and recommend it. Don’t try to be cute👍🏻.
2. If you need to post a shirtless selfie/ass pic, call it what it is. Don’t slap a motivational quote on it and try to pass it off as something it’s not. You like how you look in the photo and you want other people to see it too. It’s completely ok, we’ve all done it - but as a WHOLE this Instagram fitness space needs less of this 🔑.
3. Don’t post about fad diets if you don’t understand the physiological mechanisms of nutrition, performance and fat loss🧠.
4. Don’t shill out shit supplements everywhere. We need a clean-up when it comes to that, not more of a mess🔥.
5. If you have a fitness account try to provide: Direction, within your lane. Support, through quality content. And inspiration, through professional, scientific or anecdotal insight (not a pic of your ass/abs)🚀.
To put it bluntly, if the Instagram fitness space was actually making a predominantly positive impact, we wouldn’t still see massively rising obesity rates. There are ONE BILLION people on IG after all. Instead, the space has turned into a sloppy mess of pseudo pornographic material, self serving content, bad advice, supplement shilling, fad diet peddling, with a sprinkle of good in there.🚀 As a community I want to see more of the good.👍🏻👍🏻👍🏻
Let’s take the opportunity to be better as a fitness community on instagram. I know I follow some pretty badass accounts, and I want to see more like that.🚀
How do you take care of things that are important to you? 🌱
The other day I was thinking about how I am not the biggest fan of drying machines because a)the electricity and b)don't you feel like clothes last so much longer when they're washed in cold water and air dried? (I do.) 🍩 Then it made me think, if I want to take care of my clothes and wash them in cold water and allow them to air dry, how do I take care of myself? (Do I wash in cold water and air dry too?😂😂)
How about my health, I take time to exercise by doing activities that I love; walks, hikes, gardening. 🌲I eat food that I enjoy and that makes me feel great, while making a conscious effort to eat a variety of colours throughout my day. 🍋🌶I take care of my mind by reading, sleeping and having conversations that challenge me. I try to take care of my relationships by trying my best to be in the moment; listening to what the other person is saying and doing my best to be nice, thoughtful and aware of emotions. 🐩
What is important to you? ♡ How do you take care of things that are important to you?
Two gym posts in a row because it’s my instagram so I’m going to do what I want.
On a real note, I’m pretty pleased with the difference in these photos! 6 months can do a lot, especially with posture correction and mobility work, even including loads of inconsistency, impatience, and unexpected training breaks!
That being said, I’m super excited and also a bit nervous and anxious because I’ve set some goals for myself to take my body places it hasn’t been yet, and really see some crazy changes in the future here. .
Why is that nerve wracking? Well, I know I’m going to have to get my consistency in check, dial in my nutrition and training, and go for my goals no matter what people might say or think! And that’s scary to me. I have to believe my body can do these amazing things, and I have to be my own biggest supporter in getting there!
And yeah, it can still make me nervous/insecure/etc that my goals don’t fit what others might see as a “feminine” or ideal body, and maybe I’m just too “bulky” for them. 🤷🏻♀️ But at the end of the day, I’m pretty dang proud and very excited to see where this next phase of training takes me! .
#strongwomen #femininegenius #girlswholift #bodybuilding #transformation #tryabouttime @tryabouttime #strength #lifting #womenwholift #goals #cutting #bulking #resistancetraining #MAPS #MAPSSplit #mindpump @mindpumpmedia #growthmindset #selfcare #mindset
Happy Monday! Today I started a new workout program from @mindpumpmedia
and I think I'm in love 😍 ..
At the suggestion of one of my favorite YouTubers, @missfitandnerdy
, I'm doing the MAPS Anabolic program! Can't wait to see all the gains that will be made! I'll keep you guys updated with how well the program goes for me, but I'm super excited!
Getting that headspace! The other day listing to #mindpump
This is going to be a great two weeks. I start a new phase 3 -sarcoplasmic hypertrophy. Ill dial back the weights and increase tempo and reps. Not a fan of the reps but gotta change it up to illicit the "least amount of effort for greatest amount of change" (@mindpumpadam
) #mindpump #mapsanabolic #rubberbanditz #mobilitytraining
If you want to emphasize #glutes
, use a high foot position. A high foot position increases the degree of #hipextension
. You should feel an increased stretch in your glutes and hamstrings. Remember these steps:
▪️Lock your hips into the seat to stabilize ▪️Keep your head against the pad at all times
▪️Place your feet high and wide; externally rotate your toes to about 45 degrees
▪️When initiating a rep, instead of pushing the weight up, think of digging through your heels and dragging them down the platform ▪️Control the weight on the way down down
If your diet makes your life suck, you’re not going to be able to stick to it. Love this from @soheefit
Next to being in a calorie deficit, dietary adherence is by far and above the most important determinant of fat loss success. I created this post after reading @thealanaragon
’s piece on dietary adherence in his latest issue of the Alan Aragon Research Review last night. •
The concept itself is simple, yet over and over, this continues to be the biggest stumbling block for most people. A diet is not going to work for you unless you’re able to consistently stick to it. •
Fortunately, there are LOTS of ways to make this happen. One of the keys is to ensure that you’re eating in a way that suits YOUR lifestyle and personal preferences.
Working with Adam, Justin and Doug (not pictured) has been the most fun, rewarding, and biggest personal growth periods of my life. I feel blessed. #tribe #champions #family #mindpump
Can’t even recognize the person on the the left anymore. Proud of the work I’ve done and ready for the next challenges ahead.
! Time for some #BrainGains
💪🏻 Today’s topic is the ratio of macronutrients and how it affects your risk of cardiovascular disease and mortality. Thanks to the government and other health agencies endorsing a low fat diet before it was proven to be healthy, data has been skewed. The unbiased data seems to be indicating that it might be a lower carbohydrate diet that is better for overall longevity and disease prevention
👩🏼🔬THE STUDY: This study aimed to find the association of fats and carbohydrate intake with cardiovascular disease (CDV) and mortality. It was a large, epidemiological cohort study of individuals aged 35–70 years in 18 countries different countries. They used food frequency questionnaires to ascertain dietary intake of fat and carbs
🔅They primarily looked at total mortality and major cardiovascular events (fatal CDV, non-fatal myocardial infarction, stroke, and heart failure), but also all myocardial infarctions, stroke, CDV mortality, and non-CDV mortality, as a measure of risk of individual diets.
🔅Higher carb intake was associated with an increased risk of total mortality but not with the risk of CDV or CDV mortality
🔅Intake of total fat and each type of fat was associated with lower risk of total mortality
🔅Higher saturated fat intake was associated with lower risk of stroke
🔅Total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or CDV mortality
👉🏻WHAT THIS MEANS: For a long time, we have been told that fat, especially saturated fat, is bad. But this study indicates that the opposite is true—that increased carbohydrate intake is associated with a higher mortality rate. The current dietary recommendations for Americans might not be the healthiest way to eat
❗️LIMITATIONS: Self-reported dietary intakes can never be 100% relied upon
Hoping for a French victory with this delish ratatouille 🇫🇷
Okay, you got me, it isn’t ratatouille -- it’s tian 😝 but considering people over here in America tend to not really know the difference, I’m going to continue on with this French-inspired post anyway 😉
(For the record, ratatouille is more of a stew, and tian has the veggies in a spiral or line like this 🤓)
ANYHOO -- one of my favorite things about ratatouille/tian is that it’s so easy to throw together. And to be honest, it really all comes down to the seasonings. This one has a mix of crushed tomato, fresh basil, and garlic as a base with notes of Herbs de Provence and a little chili powder for some kick 🔥 All you have to do is mix up all of that goodness at the bottom of a pan, layer your choice of veggies on top (I used onion, eggplant, tomato, and zucchini here), and bake until toasty on top 😋 (about an hour at 350 degrees for me!)
Allez les Bleus!! 🇫🇷❤️
#strengthfeed #mindpump #imperfectlypaigewellness #healthyeats #wellnessblogger #ratatouille #healthblogger #foodblogger #nutrition #dietplan #healthyeatinghabits #paleo #personaltrainer #veggies #healthyeating #dietfood #mealprepping #mealprepideas #fitspo #tomato #zucchini #onion #healthyeatingideas #gracefitguide #flexibledieting #losingweight #vegan #eeeeeats
7 things you don't know about me 💭
As you read these, there is ONE condition.. You have to share one unique thing about yourself!
1. I am the youngest of seven. "Last but not least" is what mama always said!
2. I was married before, but things didn't work out. One of my biggest failures became one of my biggest learning opportunities.
3. I am and always have been an introvert. Currently working on this and apparently I've changed this immensely in the past year or two(I think this page has helped, thank you! :D )
4. I spent a great majority of my childhood skateboarding. It was one of my few outlets along with guitar. Still hop on the board from time to time because it's so much fun!
5. I am an @acefitness
certified personal trainer. I passed my exam a couple months ago, but life and work have been hectic. Plans are being made though ;)
6. Never flown in a plane until I joined the military. Now I have close to 1500 flight hours doing my job(not to include total flight hours)
7. I can listen to just about any type of music. Literally one song will be blessthefall, then Logic, then Van Halen, then Qatar Philharmonic Orchestra, then Jason Aldean hahaha. No joke.
Your turn! ❤️
#headshot #omaha #onlinehealthcoach #mindpump #icwlh #militaryfitness #okinawa #readacaption #healthier
Dropping calories lower isn’t always the answer 👇🏻
Yeah, you need to eat less calories than you burn in a day to lose weight. Calorie deficit. I talk about it all the time. The most important piece to weight loss.
It’s easy to take the “more is better” mindset, dropping calories as low as possible. The thought process makes sense, but like most fitness things, finding balance is the key to sustainable results.
Sure it sucks not liking how you look in a bathing suit. Makes you want results absolutely as fast as possible. Makes you want to do something drastic, ‘cause you hate how you feel right now.
Feeing like this is usually what leads to super low calorie crash diets.
For immediate results, crash dieting is great. But in the big picture (6 months + from now) it’s the worst thing you could do for your health, and for maintaining a leaner body.
Your metabolism adapts to your calorie intake. Eat more? It gradually speeds up. Eat less? It gradually slows.
Eat a lot less for too long? Your metabolism slows dramatically. This is why people lose and gain back the same 15 lbs constantly. Dieting too hard reduces the amount of calories you can eat without gaining weight.
You might want to be able to eat normally again when you hit your goal weight... but if you’ve done enough damage (say you can’t eat over 1000 calories without gaining) you’re gonna have a hard time keeping the weight off. That’s less than you ate at brunch today. 💁🏼 (If it was due to bottomless mimosas you did the right thing)
What to do instead when dieting:
1️⃣ Very generalized, but for most: bodyweight x 10 is the lowest you wanna go for healthy weight loss.
2️⃣ Eat all the macronutrients. Get enough carbs, fats, and protein. Don’t try to cut out anything.
3️⃣ Take diet breaks. Key to preventing metabolic slow down. Short periods of returning calories to maintanence levels. Every 10-12 weeks of dieting.
Diet slower. In the long haul, it means you’ll be able to enjoy more brunches 🥂
❗️ASK ALL OF YOUR QUESTIONS — FIRE AWAY❗️
Those of you familiar with @mindpumpmedia
know what this means! Its time for a #NerdyQUAH
On Monday I’m going up to MindPump HQ and I’ll be interviewing the one and only @mindpumpsal
😄 Ask whatever you want and I’ll pick some of the best questions to ask him on camera. It can be fitness related, business related, or whatever you want to know. This is your chance to ask an expert with a ton more experience than me so make it count 🙌🏻
Also I will be taking over the MindPump instagram on Monday too so make sure you’re following them to see me be really awkward trying to instagram story around other people and not look like an idiot…
Why you’re not getting results 🤷🏼♀️ From @benracke
WHY AM I NOT SEEING PROGRESS? 😱
Many people who set out to become more fit (lose fat/build muscle/feel better/look better) never see the progress they truly want. Why? Well here’s a few reasons.
1. Inconsistency- This absolutely kills progress. If you’re inconsistent with training (and inconsistent with proper nutrition) you will never see the results you set out for.
2. Lack of frequency- There’s a major problem with the “over grind” “beast mode” mentality in the fitness industry. I’m not saying your training sessions shouldn’t challenge you. They should, and you should push yourself. BUT most people aren’t training their body frequently enough. For example, if you’re looking for fat loss, you’re doing yourself a major disservice if you’re only doing leg exercises 1x per week. Studies show the anabolic “muscle building/fat loss signal” (protein synthesis) you’re sending your body when you train with weights declines after around 48 hours, and can be even sooner for advanced trainees. Train your entire body over 3-4 days and watch what happens.
3. Too much cardio- For body composition explicitly (and health), nothing comes close to resistance training. This should be the main focus of your training. Too much cardio will actually slow down your metabolism. 🙅🏻♂️
4. Program hopping- A lot of people hop from program to program, diet to diet and never see anything through. If this is you, STOP and stick with a program all the way through. This is the only way you’ll know that it is working for you.
The moment you realize you just lost the game 😏👌🏼 #BackAtIt