15 jump squats at start up and between sets
Set repeated 3 times · 8 Bulgarian split squats
· 8 jump squats
· 10 pulsing RDLs
· 15 Side cable glute kickbacks
· 15 Glute cable kickbacks
· 12 Hyperextensions
· 12 Leg hip thrusts
· 8 Single leg RDL
or call 727-493-0460
How to determine the quality of whole foods that result in a clients macro count.
1. The satiety level of the food. How long it keeps you full.
2. The hormonal impact it has on you i.e. the glycemic highs and lows
3. The amount of essential nutrients it has; such as , vitamins, fatty acids, amino acids ect per calorie
4. The efficiency of the food, or how easily your body can store that calorie as fat. Example, protein is hard to store as fat because it is not an energy source but a structural component.
When healing the body from imbalances these items are considered when structuring the necessary macros (fats, protein, and carbs ) one needs to achieve restoration while moving toward their goals.
Apple and oats meatloaf 🔥
1.5 lb. Lean ground beef
1 cup of tomato juice
1 cup of apples diced
3/4 cup rolled oats
1/4 cup onions diced
1.5 teaspoons parsley
1/8 teaspoon allspice
1/8 teaspoon mustard powder .
1. Mix all together
2. Bake on 350 for 1 hour or until done
Warming up the targeted muscle group before engaging in the main compound movements is essential to maximizing the muscle growth over time. It's a way of warming up the muscle group so they can actually perform during the session
Glute activation is one to focus on, if you tend to have tight hamstrings, hip flexors and weak glutes this will help to fire them up before lifting.
There are a million ways to warm-up but remember to focus on each area that will be targeted during that session. Here is a little glute activator in honor of hump day. 🍑🔥
or 📞 727-493-0460 to get started. Full routine @beyondfitbikini
Building Lean Muscle
Bodybuilding is a combination between building muscle and burning body fat. You have to find that balance of calorie out and calorie in to achieve both.
How, you ask?! MATH 🤓
Basic rule of thumb the more active you are the more lean muscle mass you have resulting in needing to eat more.
It takes a lot of food to move muscle. All functions of the body use muscles to function from basic breathing, heart beating to daily functions, such as; lifting laundry baskets or sitting to eat. Your body needs lean muscle to perform all these, the more lean muscle the more food needed.
Before you start inhaling everything in sight. Remember that extra calories might build muscle, but excess turns into stored body fat. Many eat in excess to gain muscle (which they achieve) but also gain body fat. You still need to cut calories while maintaining enough to build. .
You also need to consider the quality of foods, timing of meals and rations of macronutrients. Calories are not created equal. The goal is to fuel our body to power through our workouts to improve performance building more muscle but also to burn body fat. .
Questions about your intake?
or call 727-493-0460
Turkey Veggie lettuce tacos
4 bell peppers
16 oz sliced mushrooms
2 tablespoons chili pepper
1 tablespoon paprika
4 garlic cloves
1.5 lbs ground Turkey
Iceberg lettuce .
1. Over medium heat saute peppers, onions, mushrooms, garlic
2. In separate pan, brown Turkey add paprika and chili powder
3. Add meat to vevegetables until done
4. Separate lettuce into usable shells
5. Place meat and vegetables in and top with yogurt, cheese and salsa
This is amazing. You can use any mix of meat and vegetables. Yogurt is in place of sour cream. 😋😋😋 #tacotuesday
Happy Friday 💪 Give this routine a try 🙏
Coaching 📩 Beyondfit@yahoo.com
Carbs have a bad name that they don't deserve. Carbs are needed for our body to function properly; we just need to learn the right ones to choose. Fruits, vegetables, beans, no fat dairy products and whole grains are carbs loaded with nutrients and fiber. We call these good carbs. .
Limiting the good carbs can impair electrolyte level and cause over a period of time, vitamin, mineral and fiber deficiencies. Deficiencies can lead to a negative effect on your health and limit workout results. If carbs are restricted, fatigue occurs as the muscle glycogen is depleted while lifting. .
Good carbs pre and post workout help performance and results. .
Mmm... mmmmm 😋
2 lbs 99% fat free ground Turkey
4 egg whites
1/2 cup basil
1/3 chopped onions
2 teaspoons milled flaxseed
1 tablespoon garlic
3 teaspoons Italian seasoning
3 teaspoons dried parsley
1. Mix in a bowl
2. Roll into balls
3. Bake until brown
4. Cover lightly with sauce .
Calories 78 carbs 3.2g fat 1.3 g protein 14.4 g serving size 3 balls
Italian stuffed chicken 😋😋😋
SOOO good 🤗
1 sliced yellow onion
2 lbs chicken breast
Salt and pepper
15 oz Crushed tomatoes
1tbsp Italian seasoning
Fresh basil sprig chopped
1/2 cup shredded mozzarella .
1. Place sliced onions in baking dish
2. Filet chicken and layer with garlic cloves. Place chicken on onions
3. Cover chicken with salt, pepper, tomatoes, Italian seasoning, basil then mozzarella.
4. Cook covered until done
Calories 172 serving size 4 oz carbs 8 grams, fat 1.5 grams protein 31 grams
We learned about the benefits of protein, but how do we calculate the amount we need? 📈
📌Sedentary or less active adults will consume less than active adults. If you are not active physically outside regular daily active 0.8 to 1.0 grams of protein per per kilogram of body weight is recommended.
📌 Moderate activity such as runners require a little more. The recommended amount is 1.4 to 1.8 grams per kilogram of body weight. 🏃♀️
📌 Very active adults such as resistance training while restricting calories is 2.3 grams per kilogram of body weight. The greater the caloric restriction and leanness, the more protein is recommended. 😀
Most might find it hard to consume this much protein, but with proper planning it is very easy. .
Questions about intake?📩 Beyondfit@yahoo.com
Protein sources are not restricted to only lean meats. We will be providing vegetarian meal options as well. .
Tofu meal prep
Set oven at 400 degrees F. Take a block, I use firm or extra firm, chop into squares and dump into a bowl. For these two I seasoned one bowl with taco season and salt free garlic and herb and the other bowl I used low sodium soy sauce and nutritional yeast. Put on a baking sheet and bake! For the super firm I only bake for 20 minutes, for the extra firm I baked for 45 minutes. Add desired vegetables for a complete meal.
Why meal prep? Coming this week, but what to meal prep?
Try easy crockpot chicken.. makes whole or pulled chicken.
4 chicken breasts
2 jars of medium salsa
some low sodium taco seasoning
Let cook for 6 hours on low .
It is fire 🔥🔥 Recipe from Beyond fit athlete/coach: @westbutt
Benefits of Protein 🌰🥚🍖 .
1. Protein is essential for keeping and adding new muscles.
2.High Protein diets are linked to increased thermogenesis, that allow you to burn fat.
3. Protein helps to stimulate building of new muscle fibers (anabolism) allowing more muscle mass to be maintained which allows for a higher metabolic rate.
4. Protein improves sense of satiety which allows you to feel full longer.
These benefits help you to lose body fat while getting shredded. .
Are you getting enough protein? .
Take the first step today 💪Fitness instruction and competition prep @beyondfitbikini
Hardworking starts to be revealed as the leaning process progresses. Pictures are useful in seeing progress. Two weeks apart and definitely a motivating difference. Helps to overcome mental barriers, you might not see the progress daily. Remember to always look back to where you started.
🙄 Forgot to take a different picture. .
Lemon Vegetable Chicken
2 pounds chicken breast
2 tbsp balsamic vinegar
18 oz brussel sprouts
18 oz sweet potato
18 oz zucchini
2 red onions
4 garlic cloves cloves
1/4 cup lemon juice
1 teaspoon basil
1 teaspoon crushed bay leaf
1 teaspoon rosemary
1 teaspoon pepper
Calories 275 27 g Carb 4 g fat 31 g protein serves 6
There is no substitute for hardwork. 🏋️♀️💪