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Reduce Muscle Soreness and enchance Muslce Recovery

6 Ways to Reduce Muscle Soreness and Enhance Muscle Recovery

13 Comments on 6 Ways to Reduce Muscle Soreness and Enhance Muscle Recovery

It’s the day after a brutal workout and it’s never been such a mission to get out of bed or […]

Fitness Tips muscle recovery, muscle soreness

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Instagram post 2217917859014616702_7734894783 My life is UNBALANCED AF! Today while my fitness and eating are on point, most days my house is a mess, I don’t always look glamorous — Truth is I use paper plates(sorry mother 🌍) and live off of hair buns and mascara on an average day. But I’m ok with that because spending time with my family, working on myself, my dreams and aspirations is what I have chosen my priorities to be. One day my house will be spotless, one day I’ll do my hair and make up more than once in a row, one day I’ll use real plates🍽🤷🏻‍♀️ . Society has led us to believe that we should aim for that perfect balance. But I think that anything worthwhile will require some sacrifices. Instead of beating yourself up for not having “perfect balance” aim to live in the present and appreciate every moment even if it’s just for 5 minutes. Quality over quantity🙌🏻 . Don’t get wrong, I’m not saying that having a spotless house and doing hair and makeup everyday is wrong these are just simply the areas I’m willing to give up time on to work on others. We are all different when it comes to those aspects.
Instagram post 2216316769923857173_7734894783 Explosive Leg Superset💥 will blast your entire lower body. The combination of these two exercises will maximally help stimulate your entire leg and although both of these are quad dominant they still hit your Glutes & whole legs darn well😉 . - [x] Reverse Hack Squat OR barbell Squats - [x] Goblet Squat, heels elevated . 📝Tip: To help target 🎯the Glutes even better, Make sure to use full ROM(range of motion) by squatting to the point where your hips are in level or a bit deeper than knee level🔥
Instagram post 2213569152886366513_7734894783 What to EAT before a workout for the best PUMP & PERFORMANCE💪🏻 . AM WORKOUT☕️ Eating a full plate of food isn’t feasible for most people that workout early mornings. Instead focus on getting enough fluids immediately after waking💧 Consume a well balance meal the Night Before ‼️Ladies⚠️go for a high protein, high fat, and moderate carb meal because we women depend more on fat stores for energy rather than glycogen(carbs) ⭐️Tip:Stick to slow digesting proteins and carbs eg.) cottage cheese or yogurt & oatmeal ⭐️Tip: drink some caffeine for an extra boost . PM WORKOUT 🍚 Working out later in the day provides more flexibility. ⚠️Pre-workout meal 3-4 hours before: stick to a well balanced meal rich in proteins, carbs, and fats. This gives you enough time to digest your meal before working out. ⚠️Pre-workout meal 1-2 hours before: focus in eating a meal high in protein, carbs and low in fats(slower digestion rate). ⭐️Tip: stick to fast digesting proteins & carbs eg.) whey or egg whites eg.) fruit, white rice, rice cakes . Cheers 🥂 to the first glute pump of the year🥳
Instagram post 2208488852288282091_7734894783 Food is BEAUTIFUL. It is FUEL. It is what gives you nourishment & energy to feel, look, and be your absolute best. It’s time to stop living in fear of it. There is a lot of BS out there and while you can lose weight on extremely low calorie diets and cut all carbs and aka “bad foods”. Truth is your going to be miserable AF! You’ll feel deprived, tired with no energy. Eventually you’ll fall back to your old eating habits and patterns and gain all the weight back. These cycles are extremely damaging and will only cause you yo have a negative relationship with food. Aim for sustainability. If you love carbs don’t be scared to incorporate them. I don’t believe in extreme restrictions. I believe in balance, moderation, and portion control 🔑 Currently finishing up my nutrition/meal plan guide for those of you that are struggling to stick any type of plan. My main goal with this is sustainably and teaching others that it is possible to enjoy what you eat and still see results.
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