More entries for Holiday Havoc! We have Sydnyne Dognaux and Erin Brackney-Heflin competing in the heavy weight women's class. Kevin Noble is competing in the men's light weight class! It's not to late to sign up! Click the link in the bio before its to late! 💪
MAINSTREAM PERCEPTION OF INTERMITTENT FASTING (IF)
It’s fair to say (IF) has a bit of a cult-like following which unfortunately means that we are all tarred with the same brush ( FYI not all Zealots) resulting in misconceptions about what it is, how to do it correctly & the potential benefits.
So hear me out.
Mainstream (IF) is currently being perceived by certain groups as a calorie restriction diet with no further benefits other than weight loss.
This is incorrect & close minded.
Further more a % of people doing (IF) based on one sided brainwashing do not understand it & do it for the wrong reasons (chasing the dragon for quick fat loss) which ends up with them bad mouthing fasting as they didn’t get the desired results.
Broadly speaking (IF) is a meal timing protocol (time restricted eating) delivering health benefits through long term adherence. It’s not a conventional diet per se, more of a framework to be followed to fit a lifestyle.
long term calorie restriction is thought to have a number of health benefits which studies suggest are as follows:
Improvement in diabetes symptoms, Reduction in inflammation, Prevention of cardiovascular disease, Promoting brain health, Protection against autoimmune diseases, Lowering Risk Of Metabolic Diseases, Improving Digestion, Improving Sleep, Promoting Skin Health, Boosting Mood & Motivation, increasing growth hormone production & reducing Asthma symptoms.
And look, I’m not saying that intermittent fasting is the holy grail & far superior to any other style of dieting, what I am saying is that it has merits/benefits, & deserves to be taken a bit more seriously by the ignorant who are just pushing the calorie deficit stereotype.
Interestingly enough (IF) has just as many haters as advocates which highlights that there is some sound reasoning behind it - no smoke without fire 🔥 .
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SUPER QUICK 🍑 PUMP
I have to REPOST this because I couldn’t believe how many of you SAVED ✅ and LOVED it 🙌🏼!
If you struggle with feeling your glutes activate during glute exercises you should try these! You can do these floors exercises anywhere and on any muscle group day! I like to incorporate 1-3 glute activating exercises everyday I am training (sometimes on an off day as well 🙊). I find that my engagement during intense glutes only sessions are SO much greater!
🌚Banded Hip Raise Abductions
My bottom hip raises up off the floor . I have my hand on my hip but as I fatigue I like to place my hand down on the floor 🥵. If this is too challenging for your medius muscle you can eliminate the band above your knees.
🌚Banded Side Lying Straight Leg Kickbacks
You can band above or below your knee, I chose below. Lift your working leg off the floor while swinging it from front to back. You should feel a nice little stretch/extension of your hip 🤗. Hey 👋🏻 there booty dimple 😉😅
🌚Banded Floor Clamshells
My feet are stacked and knees are bent. Imagine opening and closing your legs like a clamshell 🐚 . I coach this with your feet resting on the floor and also with your feet elevated off the floor (try both 👌🏻).
🌚Pigeon Pose Glute Pulses
I have been doing this exercise for years. Mostly during my yoga flow sessions or at home when my little guy 👶🏼 is independently playing on the floor 👌🏻. This looks easy but you may change your mind after you try it! 🥵 😉🍑
Credit: @brittanyperilleee .
I get asked a lot about what reading material I recommend when it comes to learning about fat loss, methods I use for coaching, and many other things that have to do with my improving one’s nutrition and physique.
Plain and simple I feel I unfortunately have not plugged Fat Loss Forever enough for how good of a book it actually is.
Topics covered in this book include:
-determining macronutrient intakes
-refeeds and diet breaks
-some of the utter BS that is out there
I’ve read it multiple times and I still flip through the pages sometimes during my client check ins and refer to it.
Yes, I work for @teambiolayne.
Yes, I would benefit monetarily if you use the link in my bio to purchase this book. You can consider me biased, but I don’t care because the book is that good.
If you don’t think purchasing a coach is a option for you right now, or if you’re just looking for somewhere to start, get this book! It will give you a rock solid foundation.
If you already have, read it again.
Oh yeah, link in bio 😊
31 seconds ago
Have YOU signed up for class tonight? We’ve got a spot with your name on it plus you’ll get a beautiful sticker on your sticker chart. Sounds like a win-win to us! Use your Pure Barre app to reserve your spot 📲 #motivationmonday