WHY YOU NEED PROGRESSIVE OVERLOAD by @grantgirsky
Plain and simple, progressive overload is the key to building muscle & changing the way you look. It's so easy to get bogged down in all the different training information out there, but if you focus on this one thing, it'll be pretty tough to mess up.
So what is it exactly? Progressive overload means that for a muscle to grow or get stronger, the body must be forced to adapt to a level that is above what it has previously experienced.
Your body is made for survival, not getting toned or looking good in a swimsuit. It just wants to keep you alive.
In order to create the changes we want to see, you must give your body a reason to do so. You have to introduce the stimulus of overload, where your body has no choice but to adapt to that stimulus.
Some of the main ways to progressively overload can be by adding reps, adding sets, adding weight, improving form, increasing frequency of exercise, and decreasing rest times.
If you are consistently pushing yourself and improving upon the variables above, your body will have no choice but to adapt, build muscle, and get stronger.
Tag someone that needs to see this!
FrankenFood ou le Prométhée moderne
Bien loin d’avoir volé le feu sacré, il semble plutôt que l’industrie alimentaire l’ait éteint!
Logiquement, l’unité de base dans une discussion sur la nutrition devrait être l’Aliment…
Mais nous parlons en fait de nutriments, de calories, de vitamines, des polyphenols, de lipides…
On parle des parties qui composent le tout. Sans regarder le “tout.”
L’industrie alimentaire s’est emparée de ces “parties”, les a séparées, puis re-assemblées maladroitement un peu comme le monstre de Mary Shelley.
Je raffine les grains par ici, je rajoute de l'acide folique et une càs de fibres par là...
Les maladies de mauvaise gestion de l’énergie qui nous font peur : le diabète, les maladies dégénératives, les dysfonctionnement de la mitochondrie etc
Heureusement, la recherche tente de ré-apprivoiser l’Aliment.
Elle le fait en explorant le rôle de la MATRICE ALIMENTAIRE.
Cette matrice alimentaire, c'est à la configuration physique de l'aliment, influence la fonction digestive. -
Elle module: ❇️ l’accessibilité des nutriments aux enzymes digestives ❇️ la capacité de fermentation microbienne ❇️ la libération des hormones gastriques
❇️ la quantité d’énergie utilisable
❇️ le metabolisme post-prandial
❇️ la durée de transit dans le système digestif
La recherche s’attarde, notamment, sur les propriétés physiques des fibres alimentaires.
Pour prendre un exemple proche de nous comparons des pommes avec des… pommes.
🍎 Les pommes.
1 pomme, 3 aventures!
Manger la pomme sans rien changer.
Réduire la pomme en purée.
Presser la pomme en jus (on conserve les fibres)
Résultats attendus, (une fois la vitesse de consommation normalisée)? -
On imagine qu’il n’y a aucune différence sur notre gestion de la glycémie dans ces 3 cas de figure.
Seule la pomme dont la structure n’a pas été modifiée nous donne une belle glycémie.
D’ailleurs, c’est vrai pour tous les fruits, seule la consommation de fruits non modifiés a une issue positive sur la glycémie et le traitement du diabète.
Les jus sont, quant à eux, néfastes dans l’étiologie comme le traitement.
La santé c’est manger varié et non modifié
Gooood morning!! ☀️ There’s nothing like waking up with a sweet sweat/jam sesh! 💦💃🏼I just finished the ✨FREE✨ sample workout & it was 🔥 🔥 🔥! Feelin’ ready to slay the day! 💪💪 .
The new program is 100 days of sweat dripping exercise with a live DJ!!! Music makes everything BETTER!!!! 😍🎶 .
The workouts are 20- to 30-minutes that can help you rev up your metabolism, burn fat all day, and build your best body ever — all working toward helping you live your BEST LIFE! These 100 workouts give you 100 opportunities to work on yourself!!! .
Interested in being one of my 10 Launch group participants?! 👭🏋🏼♀️
Comment below or msg me to get the details!!📩
33 WEEKS PREGNANT 🤰🏼 Only one month to go until this baby is full term 🥰
I just filled an update today which I’ll edit and put up tomorrow! In the meantime - little update: just had my midwife appointment and baby is growing nicely and happy tucked away in my belly ☺️
Getting started on your fitness journey 👇🏼
When are you are starting out, the all or nothing approach needs to be avoided as much as possible 🤷🏼♀️
You don’t want to put everything into it, burn yourself out, and end up saying ‘screw it this is too hard’
Instead try this:
1️⃣ make one new change each week - increase your activity levels or change your diet or increase your water intake etc.. doing one at a time will make the difference a lot less easy to notice 🙌🏼
2️⃣ Hold yourself accountable - share your journey, tell people you’re doing it, prepare in advance ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ set yourself a SMART goal (specific, measurable, achievable, realistic, time-specific) and stick to it!
Remember these should be life long sustainable changes, not just a quick fix 🙏🏽
Do you need help with getting started? Come join my team 👇🏼
📸 DM @vikhilton
📲 Link in Bio
Which one do you find harder?
Using The law of cause and effect to break patterns and transmute emotional pain. Watch IG stories for full story.
If do not treat the ROOT CAUSE of your patterns you will never be free. Ever.
Here is an example: let's say you have a ‘chocolate addiction pattern’ like me (my drug of choice is chocolate lol). But, it’s getting a bit out of hand these days and it’s starting to cause health issues. So how would a Dark Alchemist solve this problem ?
Well, one option is to go down the natural health route and be prescribed herbs, supplements and foods to improve the function of your pancreas, balance out your blood sugar levels, clean your liver, change your diet etc. Just listing these things sound exhausting and it would still be treating the EFFECT. Meaning, your cravings would possible come back once you stopped.
Or, you can treat the CAUSE which is STUCK, UNPROCESSED EMOTIONS and FEARS that are TRIGGERING the chocolate addiction pattern.
Let me explain this more, let’s say your 30years old, and your poor pancreas has been holding on to YEARS of harmful patterns and pain that you are unconsciously aware of, but it surfaces at night.
Lets pretend at night, your pancreas talks and it says “hey….I am feeling a lot of insecurity and overwhelmed right now. Everything seems all too much so can you please be with me right now, and let me FEEEEL this stuck insecurity and overwhelm that you have been holding onto since age 7 so I can help you feel confident and fearless!”. And what do you say, “no sorry pancreas, I don’t have time, I am just going to eat the chocolate because that’s quicker, easier and it’s going to numb the pain”
How often do you do this in your life to bypass doing the inner work? It's so much easier to distract ourselves.
So if you were my client, I will put on my Dark Alchemist hat, invite you to the bath of purification and get you to sit in the fire of your pain until ALL of the stuck emotions from your pancreas are alchemised.
Because I am treating the CAUSE, your success will be inevitable and should get incensatious healing once you have PROCESSED and TRANSMITTED the trapped EMOTIONS and FEAR PATTERNS.
Ready? Pm to work 1-1 x
SUPPLEMENT & NUTRITION WORKSHOP TONIGHT!
What you put in your body makes up around 75% of your progress, so it's important to get right. Whether you're looking to bulk up or lose weight, your diet is a make-or-break factor that will determine if you succeed or fail.
Our fully qualified Personal Trainer, @alexmaynardpt
, will be hosting the event, and will be educating you on how to master your diet. Furthermore, he'll be able to help you figure out what supplements will help you and which will not. There will also be a Q&A session at the end, where Alex will answer any specific queries you have.
DM us today to register your place. 💪💪💪 #advice #nutrition #supplementation
One of those exercises that looks a bit stupid but is actually good.
Really great for the middle back (rhomboids). Having to control the swing of the bar really isolates the right muscles.
To be honest, I hate making veggie patties - they’re always so messy, dry and (I think) a bit overrated 🤷🏼♀️ BUT they’re a consistent request from my clients 😅 so obviously, the lazy Taurus in me found a way to make them damn easy & next to no mess 💁🏼♀️ (thank me later haha). Store bought patties are around 200 calories per 125g patty... these babies are half that , annndddd you can manipulate the recipe however you like depending on what you’ve got in the fridge #nowaste
🙌🏽 make them big for veggie burgers or small for a way healthier falafel alternative. I added roasted beetroot to these ones, tastes good 👍🏼 EASY VEGAN VEGGIE PATTIES 🌱
No frying or fancy appliances.
1/2 packet @tableofplenty
Dukkah or 3 tbsp zaatar.
1 can chickpeas or black beans (drained & rinsed).
Approx 1 cup roasted sweet potato or pumpkin.
Chopped fresh dill or parsley.
Optional: get creative and add a little extra vege - shredded spinach, grated zucchini & beetroot all work well.
1️⃣ preheat your oven to 180C and line a baking tray with paper. Lightly spray with olive oil so the patties don’t stick. Add all of your ingredients into a large mixing bowl and mash with a potato masher - it doesn’t need to be smooth, some chunks are great for texture. If your mixture looks too wet from the roasted veggies, stop mashing and either add a little flour, LSA or chia seeds to thicken it up.
2️⃣ roll the mix with your hands into the size you want and gently flatten on the tray - keep a little space between the patties so they cook evenly and crisp up. Lightly spray the tops with olive oil and bake for 20 mins, turning halfway. ✅ it’s that easy.
This myth tends to be most prevalent within a certain generation (I’m looking at you Dad 🙋🏼♂️) and the irony is that these individuals are the ones that could probably benefit from additional protein the most.
here 🙋🏼♀️ I’ve been studying the differing protein requirements for various client demographics @macnutrition
🤓 and the evidence suggests that the most effective way to combat sarcopenia (age related muscle wastage) is to maximise protein intake.
The reason being is that as we age, our muscles become less receptive to amino acids and so we need to give them more to get the same benefits that a younger person would get from a lesser amount. As a general rule of thumb, 0.4-0.6g per kilo of body weight in each meal is a good amount to shoot at.
Why protein powder? The ‘bang for your buck’ factor. It’s a quick, easy, relatively cheap and portable way to get a big protein hit for minimal calories, which is probably something that we could all benefit from.
At Mac Nutrition it is referred to as a performance food rather than a supplement. Never under estimate the power of the language that you use, some may find this way of thinking a lot less scary than taking a supplement that has historically been connected in the media with steroid wielding body builders 🙈 It may also help to remember that whey protein is a natural by product from the cheese making process if anyone is still feeling hesitant 🧀 🐭 👍🏻
Personally, I love chocolate protein powder, any excuse for something sweet 😋 but curds....those you can keep 🤢🤣
#macnutritionuni #martinmacdonald #nutrition #protein #proteinpacked #sarcopenia #bodybuildingmeme #bodybuildingjokes #nutritionmyths #nutritionadvice #dietfood #dieting #dietplan #selfcaretip #healthylifestyle #healthiswealth #bestself #highprotein #highproteindiet #weightlosstips #mindfulness #mindfuleating #intuitiveeating #caloriecounting #lowcalorie #fatlosstips #fatlosshelp
▶️ Did you know that anyone can call themselves a nutritionist?
▶️ There is a Certified Online Nutrition Course sold on Groupon for £39. Would you be happy to take nutrition advice from someone who’s done that course?
▶️ Or wouldn’t you feel much safer to see a BANT registered nutritionist/nutritional therapist who’s done a proper science degree and supervised clinical practice over several years, who also has to do 30 hours of continuing professional development every year to stay registered, and who's also a NLP coach?
▶️ That’s me by the way! 😍
This month only, I've done:
🤓 An intensive full-day course on pharmacology and drug nutrient interactions so that people who are on medication can feel completely safe that whatever foods and supplements I recommend won’t cause dangerous interactions with their drugs;
🤓 A full-day seminar on "nutritional kintsugi" and the latest best quality supplements based on 4 case studies;
🤓 A webinar on neuroinflammation and neurotoxicity and how to support these with natural therapies;
🤓 A webinar on how to feed your gut microbes.
‼️So, for your own safety, when it comes to finding a nutritionist, please please don’t settle for a Groupon graduate!‼️
👉 Continues in the comment....
Get up and get it done👊 •
I felt so demotivated this morning to train, I think it was because of the rain and the cold weather but I knew I would feel so much better after I got a good session in so I put my headphones in, music up & went and did it💪
I felt soo much better after and had such a good session! Exercise can do so much for your mental health aswel as your physical health and can change your mood & set you up for the day! 🙌🏻
How to turn back the clock on your life! 💪💪🧠❤️Just 20 minutes a day can have a dramatic improvement on your life span and quality. Get your heart rates up today. .
👉 Follow @ph7tribe
👉 Follow @ph7tribe
Ladies, I get asked why I recommend My Hormone Reset Nutrional Program twice a year, with the Nutrional Intolerance Blood test conducted in my Cambridge Lab?
It's because we change, and so does our body, hormonal (im)balance, energy, lifestyle and everything else. The foods and lifestyle you had last year, last month or even last week, may not serve you today! Human body is in a constant change and we need to adapt our nutrional fuel; food, supplements, adaptogens and everything else to keep up with the mental and physical wellbeing!
Too much of a good stuff is as bad as depletion. Would you not like to know how to help your body, digestion, hormones, skin, sleep, emotions and metabolism fuction optimally? Im sure you would! Let me help you with that?
Another happy client 😊🔥💪🏼
One of the best tips I was given by my coaches as a client was to make the most of my rest periods 😴
Rest periods for strength training can be 2-5mins each
So my coach got me into the habit of doing my core work during my rest periods for my first 2 exercises of the day💪
Today it was Deadlifts 5x5
Superset with Plank Kettlebell Pull Through x 20 in each rest period
Then RDLs superset with Turkish Sit Ups
Saves doing sets of core at the end when you’re knackered and can’t be assed✌️
Give it a go next time. It should shave 10mins at least off your workout if you do core on its own at the end
Looking for a healthy start to your day? Smoothies are the ultimate mix of health and convenience!
Great for breakfast, or as a snack if you’re looking for some extra oomph
Here’s what you need:
350ml almond milk, unsweetened
25g vanilla whey or pea protein
50g strawberries, frozen
100g blueberries, frozen
60g raspberries, frozen
75g blackberries, frozen
Stick it all into a blender and you’re good to go!
I must say, I am quite partial to a bit of salt, but what's the whole story? .
One of the key minerals in ordinary table salt is sodium, a nutrient that plays a key role in nerve signalling, muscle contraction, blood pressure and kidney function. It's pretty important for our overall health but then why is it such a problem?.
On average, 75% of salt in the Aussie diet comes from processed foods, with even some of our core foods, like bread, containing more sodium than a bag of salted chips.
Diets high in sodium are linked to increased blood pressure which over time increases your risk of stroke or heart attack.
So whats the go? .
✔️It's recommended to have no more than 2000mg a day or 1 teaspoon.
✔️Its good to also look at food labels and buy products with low sodium (less than 120mg/100g). ✔️Beware of foods like cereals and biscuits that often have high sodium too.
#sodium #salt #dashdiet #lowsodium #bloodpressure #cvd #stroke #heart #heartassociation #nutrients #healthybrain #happymind #basics #didyouknow #cereal #bread #diet #nutritionadvice #dietitian #cookies #minerals #ocean #pinksalt #dietary #ugly
You probably hear about collagen protein frequently in the athletic sphere, and how it’s key for building muscle, but what if you aren’t big on being an athlete?
What if you’re just a regular person who gets a decent amount of exercise alongside the other things you do like working, raising a family, doing day-to-day activities, and more?
Do you still need collagen protein?
The answer is YES!
Read on in the full article on our FB Page to find out more about collagen protein, how it works with the body, and what you should do to keep yourself healthy so you can age with grace and keep doing the things you love!
Be Well 💪