♥ HAPPY HUMP DAY ♥
♥ Today I had a really good lower body session! Feeling the pump and ache already! I’ve increased the weight of my squats by 5kg and got my pb of 100kg hip thrusts 🍑
Benefits of squats are:
- Help build body wide muscle
- Burn calories fast
- Helps to improve flexibility
- Helps with mobility & balance
- Strengthens your lungs & heart
Benefits of hip thrusts are:
- Improves glute strength, shape and size
- Improves glute muscle power
- Helps when performing squats and deadlifts
- Strengthens lower back and leg muscles
- Improves body posture
Smile and look back at how far you’ve come 💪🏽💚
Time is going to pass, so why not make it worthwhile ?!
Join my next challenge ..for more info fill out a FREE wellness evaluation (link in bio) or text “I’m ready” to 📲347.734.7344
Back has got to by far my favorite body part to train! 🔥 my pre workout of choice today was watching some Dorian Yates blood and guts 😁 and then some Dust v2 and Hype Extreme of course 😂
Blackstonelabs - use code jc_gains_ for 20% off! 🙌🏻
Ever find yourself questioning what you should and shouldn’t be eating before and after a run? Healthista writer wanted to find out for week three of her Running for Beginners Diary.
Turns out bananas are good both before and after. A banana before a run with some peanut butter 30 minutes before a run with give you the energy you need.
Plus a banana after a run will top up your depleting potassium levels, helping your muscles repair themselves.
To find out what else you should be eating as a runner visit Healthista.com.
“Progress: you might not be where you want to be, but you’re not where you used to be.” 💥💯
1 76 minutes ago
Did you know that COTTAGE CHEESE is an excellent source of protein with relatively few calories. It is also packed with many nutrients like B vitamins, calcium, phosphorus and selenium.
Cottage cheese is also high in protein and calcium, both of which have been associated with weight loss.
Cottage cheese is popular among athletes and people who exercise.💪🏻☝🏻 Because of its high protein content, it's a great food to incorporate into your diet if you're looking to build muscle mass.💪🏻 A diet including high-protein foods can help you increase muscle mass when combined with resistance training. ☝🏻 Also, the specific proteins in cottage cheese are particularly effective at helping you build muscle.
Casein accounts for 80% of its protein content and is considered to be a slowly absorbed protein. It's just as effective as whey protein at building muscle and better at inhibiting muscle breakdown due to its slower absorption.
Casein also promotes prolonged absorption of the amino acid leucine, which has been linked to increased muscle building capacity.
Many bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown.
Cottage cheese has also been associated with other health benefits.
- It May Help Prevent Insulin Resistance
- Cottage Cheese Can Help With Bone Strength
- It Is High in Selenium - This mineral has been shown to increase antioxidant protection in the blood
I would offer a few options to eat with: * Pancakes or waffles: Mix it into the batter as a substitute for milk.
* Salads: Add it to your favorite salads for extra protein.
* Fruit: Mix it with fruits like berries 🍓 , sliced bananas 🍌 , peach 🍑 slices, mandarin and melon chunks and add Stevia if you like 😁
* Granola: Top it with granola or oatmeal 🍲 * Smoothies: Blend it with some almond or coconut 🥥 milk and fruits for a fruit smoothie * Toast: It makes a creamy, protein-rich spread with Ezekiel bread of whole grains * Baked goods: Bake it into egg 🥚 muffins, or dinner rolls.
* Scrambled eggs 🥚: It'll give your eggs an extra creamy texture
If I had a penny for every time someone told me “no” or “you can’t do it” I wouldn’t be where I am today.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ I used to take what other people said to me seriously and it made me feel horrible! I wouldn’t want to show my face anywhere and I’d hide in my room all week or weekend and be a hermit, so I wouldn’t have to listen to what people said about me. There came a point where it took a toll on my body and I sufficed to eating and drinking my feelings!
Eventually I had enough of it! This is where I put more of myself in the gym and focused all my attention on the positives. I researched workouts and exercises that worked best for me and that would be fun and less like a chore so I could enjoy myself again!
Then as I knew it I was making friends in the gym, who supported me and liked the same things I did and one of them was a personal trainer, and eventually he became more of like a mentor and showed me the ropes on how to create the physique I wanted! I kept on watching YouTube videos and researching articles until finally narrowed it down and got the hang of things! From this, I learned that nutrition was really important and went hand in hand with working out!
Between now and then, I was about to put on 38 pounds of muscle and learn what workouts work best. The best part? I am able to feel good about myself again, without letting harmful words hurt me! Working out has given me so much more than the body of my dreams but my confidence as well! Through this new found confidence, I have been able to help so many others now achieve their dream physique!
I have put together a 12 week program to help you feel good In your skin again and gain your best physique yet! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this program you will get: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•a step by step guide on how to workout according to your goals with daily exercises •meal tips:macros to help you stick to your nutrition goals •mindset activities
•weekly checkins •24/7 support
If you want to find out if this program is right for you, I am taking on 5 more people this month! Let’s work on that dream body together! Click the link in my bio!
Look good, feel good, do good💆🏼♀️
I strongly encourage everyone to make themselves a priority. I believe that when you look good, you feel good, and you DO GOOD. Wake up 15 minutes earlier, get your nails done, get your hair done, get yourself a coffee, have a solo beach day, do whatever you need to do for your mental health.
This goes along with what I was talking about before. Make an investment in yourself and make yourself a priority. My favorite part about coaching isn’t always helping clients get shreddy and make huge transformations. I love love love helping clients gain self confidence and watch them create their best selves💁🏼♀️
Please feel free to shoot me a DM or an email at erica @tazzitraining.com. I would love to work with you and help YOU become your best self🤜🏼🤛🏼❤️
🇵🇹 Depois de uma pequena pausa das redes sociais estou de volta 💪🏻 Como está a ser o vosso ano até agora? Já estão a trabalhar para realizar os vossos sonhos? Sejam felizes 😁
🇬🇧 After a small break from social media I'm back 💪🏻 How has your year been going so far? Are you working to achieve your dreams? Be happy 😁