Sometimes it’s the simple things which make us☺️☺️, so I’ve gone for a little #toasttuesday
throwback to this beauty !! A toasted @Morrison
’s teacake smothered in choccy🍊 @pipandnut
butter !! This is one of my favourite winter combos, if you haven’t tried it yet, YOU NEED TO😍 && who else has tried& fallen in L❤️VE with @pipandnut
limited edition butter ??🙋🏼♀️
It’s really hard to truly believe this and feel it in your bones, but try. I know that SO many people in the world love me, but even when I tell myself that, I don’t actually FEEL it. I’m someone that needs very direct communication about this because otherwise I’ll find ways to doubt that people care about me. When my brain tells me I’m a terrible person and a waste of space, it’s hard to convince myself people love me without that very direct communication from them. I hate it. I wish I wasn’t like this. I want to be able to FEEL the love that I know people have for me on my own. I want to be able to feel it when my brain logically knows it’s there. It’s hard for me to let love in, like truly let it sink into my being and accept it. It’s hard because I feel like the people showing me love must not know me well enough, otherwise they wouldn’t love me. It’s hard. But I’m working on self love. If I can love myself, my world will turn around. So much would change. I’m trying. Thanks for reading ❤️ How have you journey through or to self love? Teach me!! 😂❤️
Buongiorno!! Oggi sveglia presto perché lo studio chiama 👎🏼 Ieri non sono riuscita a svegliarmi all’ora che avrei voluto e, avendo un corso importante nel pomeriggio, non sono andata in palestra come mi ero prefissata inizialmente. Volevo andare dopo il corso ma la parte razionale ha capito che era il caso di tornare a casa a studiare dato che l’esame è tra una settimana😅
Tutto questo sproloquio per dire che questa mattina mi sono svegliata prima del solito per poter studiare qualche ora e poi andare in palestra verso le 11🥊🏃🏼♀️
Vi lascio però con questa suuuper colazione 😍➡️ PANCAKE ALLA CANNELLA RIPINA DI MARMELLATA DI ALBICOCCHE E BURRO DI ARACHIDI 🥜 CRUNCHY 🤤 che ho comprato inizialmente a richiesta di mio fratello ma devo dire che è buono quanto quello smooth!!
🔸Voi che programmi avete oggi? Lavoro, studio, scuola.. relax?😅
Buon martedì family 🌷
Good morning!! What are you r plans today? I woke up earlier than usual so I can study AND fit in a morning workout since I’ve basically been doing nothing but sit at a desk@for
three days 😅 Which is fine, since I have two exams next week, but I just feel I NEED to move and do something 🏃🏼♀️🙈
This was my amazing bfast➡️ CINNAMON PANCAKE made with rice flour, buckwheat flour and coconut flour, egg whites and baking soda, filled with APRICOT JAM and CRUNCHY PEANUT BUTTER🥜👌🏼
I figured it makes sense to follow up a post about sets and reps with one about rest periods!
Your training goal will determine how long you should rest in-between sets. This table provides very general guidelines.
When training for muscular endurance or hypertrophy (muscle growth), your rest periods will generally be shorter, under 90 seconds. However, more recent research is suggesting that longer rest periods (2mins and in some cases more) are beneficial for hypertrophy training, which makes sense, as more rest means you can do more reps at a higher load and therefore create more stress. My general recommendation would be rest 60 - 120secs for hypertrophy training.
When training for max strength or power, your rest periods need to be longer! In a perfect world, athletes would rest long enough to ensure as close to full recovery between sets as possible, over 5 minutes (some elite powerlifters rest close to 10min between heavy sets). But, if you have a 1 hour session, you can’t afford to be resting for 5 minutes plus in-between sets. So, depending on time constraints, aim to rest for around 3 minutes in-between sets, to get as much as you can out of your max strength/power training! Fatigue will inhibit your ability to develop max strength/power!
In regards to power, bar speed/movement speed is key, if the speed of movement begins to decrease, then you haven’t rested for long enough (or you’re doing too many reps)! Each rep should all but be as good as the first one!
DM any questions!
#strengthandconditioning #strengthandconditioningcoach #strengthtraining #restperiod #recovery #mobilise #power #athlete #athletes #athletedevelopment #athletictraining #powertraining #maxstrength #getstronger #rest #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym
A year ago today I sat on this bed staring at my belly. It was my due date. Little did I know 3 days later I’d give birth to my second baby and my body would take the biggest beating ever. It broke me. This year has been a hell of a journey recovering and putting all the pieces back together from that birth, physically and mentally. It still is. Through ongoing physical therapy, counseling, the day-to-day sahm life, I feel like I’ve climbed Mt. Everest. And survived to tell. All of this while keeping 2 little humans alive. And myself. 😳. Theres a saying out there that says you never know how strong you are until being strong is the only choice you got. Its pretty accurate!
I guess what my point is, don’t underestimate people and their strength. You can’t always see their scars or know what they’ve been through. As for me, I feel like a badass momma OG. I kick ass. After all, Injury does makes the comeback sweeter 👊✨
Not my usual physique update ahah.
I randomly had to give my angry appendix the boot over the weekend 🔪🙋♂️
Within the span of a few hours (GP visit to Emergency Room) I had to acknowledge I wouldn't be able to train for the advised 2-6 weeks and stay cool about other inconveniences.. like not being able to see @kevinhart4real
's Sydney Show that I've been waiting for since Jan 😅😤 It's all water under the bridge though man.
Something I've had the chance to ponder over, but by no means am I an expert on: we don't place as huge an emphasis on healthy coping as we should be.
How you deal with things today is a blueprint for future dealings. Accepting and recognising all you can do is make the best plays with what hand is given will always be the winning strat. It's also future-proofing you and building resilience for if (and when) shit hits the fan again.
You'll always have an emotional instinct or default you'll naturally slip into in tough times. It's important you foster a healthy and rational one. We all have different how's, so I won't be getting into that - but building this outlook and self-awareness while you're healthy or life's good is a good start.
Get good at making lemonade with life's lemons, big or small - the same instincts will kick in on different scales. Things could always be worse and who's to say they one day won't? My spilt milk over gym time lost is a drop in someone worse offs pool of anguish. Be grateful yo 🙏
PS anyone who's had this done via keyhole surgery, when were you able to get back to training? 🏋️♂️
#wordstoliveby #getbetter #surgery #wellnesscoach #sydneyblogger #wordsofencouragement #appendix #selfimprovement #lifeupdate #betteryourself #healingjourney #recovery #recoverywarrior #recoverymode #timeoff
bukan karena segala sesuatu baik
tetapi karena kamu mampu melihat
hal baik dari segala sesuatu✌️ #recovery
👂🏼You probably hear this term all the time. People are constantly saying they have a knot, here, there and everywhere. What does this actually mean? Can a muscle really get tied in a knot? Well, no, not really…⠀
First of all, let me explain a little bit about muscle tissue. Muscle fibers run in all different directions in our body and muscles are layered on top of each other from our heads to our toes. This is a good thing and the reason why we can bend, twist and move in almost any direction. ✅⠀
💪🏻Our muscles are meant to be pliable, strong, and challenged. However, when we sit at a computer all day in the same position or we injure ourselves or if we are chronically dehydrated, we can lose our mobility and flexibility. The various muscle fibers start to stick to each other and become adhered and are therefore referred to as adhesions, but this new hard and lumpy feeling is a commonly called a muscle ‘knot’.⠀
⚠️Muscle ‘knots’ are incredibly common but common doesn’t mean they are normal or harmless. Chronic stress on our muscles creates micro-tearing of muscle tissue, which creates scar tissue. Unfortunately, if left untreated, the muscle tissue will continue to lose elasticity and cause postural stress that is hard to reverse.
Why hello there Instagram!
Welcome to my new project, little pharma. I am a little obsessed with crystals. They have been a HUGE source of comfort in my battle and recovery from depression, anxiety and panic disorder. Honestly, lepidolite is the only thing that got me back into the drivers seat after a major panic attack driving around downtown Los Angeles. I had a huge flip out - you know, when you think you’re gonna die for no reason in particular. And after that I became an invalid, never daring to leave my little house. A wonderful woman in Silverlake told me I needed Lepidolite, “crystal Xanax.” I was a bit skeptical- but MY GOD it helped me change my life and chill out.
Two years ago I started making crystal cocktails for myself. They changed every week depending on what I was working on or what I needed. They served as a physical touchstone, a reminder of who I am and who I want to be.
As I started to learn to read tarot - I also began prescribing crystals for my friends... and low and behold this little empath is pretty talented at helping others find the right stones to vibe with.
Little pharma is my pet project to help more people find the crystal love they need... but not only to find it, TO WEAR IT!! Let me know if you’d like a custom crystal cocktail 💖 we can chat and I’ll make it happen
Xoxo maura .
#crystal #crystals #crystalhealing #crystalhealingjewelry #prettygirls #prettypretty #littlepharmajewelry #selfie #depression #anxiety #recovery #panicdisorder #mentalhealth #mentalhealthawareness #effyourbeautystandards #bodypositive #bodyposi #intuition #dogbutts #jewelrydesigner #jewelrymaking #jewelrydesign #gold #goldjewelry #finejewelry #tourmaline
sorry for not posting for like a day, i felt pretty low but i’m better now 🌻
Lunch, 1400. I ate the food before I took the photo, so here’s the bowl. I didn’t actually want to eat anything, but I was hungry and woke up with a headache, which sometimes happens when I haven’t eaten in a while.
I had some of my homemade muesli with chocolate almond milk and lots of fresh strawberries. It was delicious!
Every couple of months I find the energy to spend some time in the kitchen, and I use that to make massive batches of homemade muesli. It’s pretty good for me, and because I make it, it’s full of stuff I like. It keeps for ages and I can have it with fresh fruit, yoghurt, or even dry if I need something to snack on. I like that I can make lots of it in one go, so that I don’t need to sacrifice energy.
#eatingdisorderrecovery #recovery #eatingdisorder #ed #anorexia #antianorexia #food #muesli #tattoo #ampersand #mentalhealth #letstalkaboutit
Long but a good read ⬇️ I’ve thought long and hard about posting this but I know it’ll help at least one person out there so that’s better than keeping quiet. My eating disorder has been somewhat of a silent suffering journey for me. I say this not wanting sympathy as I consider myself in recovery. It started off with emotional eating. When I was sad, anxious, happy, bored and angry. I didn’t feel like I had anyone to talk to who could understand how I was feeling. With the eating in copious amounts came the guilt. All at once I was drowning in the intoxicating sour waves of self destruction, hatred, and pity. I was my own worst enemy. The only relief and sense of control I had over my life was the after math. The self induced vomiting. What felt like the detoxifying of my sins, the erasing of the past, was actually the beginning of my undoing.
I was able to maintain a normal weight while doing this. I was able to obtain compliments of my physical appearance while doing this. I was able to maintain the facade of normality while doing this. No one suspected anything, why would they have? When I thought it was so normal for me.
Just when I thought it I was under control, suddenly I wasn’t.
Certain foods started creating an acid reflux affect. My body started rejecting certain foods. When this started happening I slowly had to stop the self induced vomiting.
However reaching for any form of control I could, I clung on to purging and starving. I would go 16 hours minimum without eating. And then with no restraint I would eat anything and everything. I remember waking up in the early hours of the morning just to eat blocks to cheese. I remember spending every last dollar at the school cafeteria.
But one look in the mirror or a strangers sideways glance and I was back on my hunger strike. This went on for the next 5 months.
It got to the point where it started physically showing that something wasn’t right. My eczema was at its worst. My hair was falling out at rapid rates. I still have the bald patches to prove it. I was tired all the time and consistently faked sick to stay at home.
😧Neck pain and neck stiffness can be CRIPPLING!
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