A quick and tasty 😋 post workout snack.
Nutrient timing is an important component of a good workout plan. It’s ideal to consume a snack with quality protein and simple carbohydrates that is low in fat and fiber within thirty minutes of your workout. This is when your muscles are primed to take in nutrients. Remember that fat and fiber slow down absorption. This is a great little piece of information to have, cuz sometimes you want something to digest quickly and sometimes you want it to digest slowly (to keep you feeling full). 😉 More deets:
Post workout, you want quick absorption to start the repair process from your workout. Liquid protein (whey is optimal but other complete protein sources are good too) is the ticket… add a higher glycemic carb like watermelon 🍉 to spike your insulin and shuttle that protein into the muscle. NOW… if you want a snack at other times of the day…. One that will keep you feeling full so that you make good choices: look for something higher in fiber and fat along with some protein… like fruit with the skin like an apple 🍏 or pear 🍐 along with some almonds or peanut butter, cottage cheese with pineapple, hummus or guacamole with some veggies…
Note 📝 the more plant based items you eat, the more opportunity for vitamins, minerals and water 💦 (yes plants are packed with hydration)… Great nutrition CAN be delicious 🤤! #PostWorkoutSnack #PostWorkoutMeal #NutrientTiming #SmartEating
Good info to know, I usually do egg white omelet with spinach & little shredded cheese in the am after my workout.
Great information!!
In honor of the #olympics… my longtime friend and neighbor, Darrel earns a gold on the parallel bars. #planch #fitness #wellness
Mmmmmm What are you all having for lunch? #HealthyLunchIdeas #HealthyRecipeIdeas #HealthyFood #FitFood #FitLifestyle
Mmmmmm #eggbake from my So Good Cookbook… I love this recipe bc it serves up a big helping of #proteinandproduce , serves as a batch cooking option and tastes GREAT! The secret to making it creamy with less fat? COTTAGE CHEESE! Don’t knock it till ya tried it! …you can find this book on Amazon! #SoGood #SoGoodCookbook
Happy Sunday!
The sun is shining ☀️….Life is good. I wanted to take a moment to tell you a little about myself:
I am a child of God and Jesus follower.
I am a wife to Derrick 💗 and mother to Kendalyn ❤️.
I’m passionate about inspiring others on their paths of wellness, longevity and joy 🤩.
I love to cook 👩🏻🍳. I even have a cookbook available on Amazon. 👊
My hubby and I own a gym in Johnston. 🏋️♀️
I’m an avid reader (as long as Audible counts as reading… I find I can’t sit still until I do, and THEN, I fall asleep 😴 😂)…
I love animals… all of them. I can’t even kill a cricket 🦗 of it comes into the gym… I catch and release. Besides, my grandmother once told me that was bad luck 🍀 😉.
I believe that ANYTHING can be accomplished when you put one foot in front of the other and focus on the power of positive thinking.
How about you? What’s your story?
Fun! A little hopscotch on the trail today. I really appreciate the positive message at the end! ❤️👊
#Hopscotch #FunRun #EatSleepMoveThink
It’s #backday! Pull ups are my favorite back exercise. They’re high on the level of difficulty scale, but worth the effort of learning or doing a modification of them. Ideas:
Master a strong lat pulldown before moving to pull ups. (Maybe this is as far as you ever take it, and that’s ok 👌🏼 especially if lifting isn’t your favorite part of working out 🏋️♀️).
When you can perform a lat pulldown close to your bodyweight for 10 reps, progress to eccentric (negative) pull ups. Some people call them jump ups. Your body is typically about 30% stronger during the eccentric phase of a lift and I find this the best way to push past plateaus. To perform an eccentric pull-up, you jump to the top of the pull up and slowly lower yourself down. Aim for 3-5 reps and make sure you’re pulling with your back and arms, keeping your neck and traps calm… you don’t want to give yourself a stiff neck!
You can try using a weight assisted pull up machine or do banded pull-ups as well. Although, I haven’t personally experienced great strides in actually doing better pull-ups from this method. That doesn’t mean they are bad exercises!… they are still great for strengthening your lats, shoulders and biceps 💪.
How about you? What’s your favorite back exercise? #Birthday #Workout #Polar’s #HowToDoPullUps #HowToBuildAStrongBack
Yum! Tuna salad 🥗… my mom always put hard boiled eggs in hers, so I do too… what do you like in your tuna/egg salad?
#Food #HealthyRecipeIdeas #GoodFood #FoodGloriousFood #EatTheRainbow
Jalapeño slices (or diced) with a little fresh squeezed lime (or lemon) juice, in addition to the typical Mayo salad dressing! Get even more crazy with a bit of Cilantro!
Water chestnuts.
Celery
I can’t make tuna salad any other way. It’s just not the same without eggs. Love it 😋
Dried cranberries
I add curry to my egg salad and it’s amazing.
It’s a good day to have a good day….
Happiness is a choice.
Sure, we all have seasons in our lives that may not be completely conducive to happiness. Living a life of gratitude and service will surely help lead you down the path an overall sense f well being.
I’m grateful for my family, having a job that I LOVE 💗, my health, my friends, I could go on and on and I DO practice that gratitude in my prayers EVERY.SINGLE.DAY.
How about you? What are you grateful for? #Fitness #Wellness # # #Strength #Workout #johnstoniowa
Grateful for My Health at my Age!
I am grateful for you
Family & health
This, my friends, is a very low hanging fruit....If you're on a fitness journey and you haven't tackled good hydration habits. START today! Making small changes and sticking to them, is WAY easier than making quantum leaps into fitness perfection...In fact, I'm not even sure if there is such a thing. Pick one good habit and make it yours, and then the pick another....#thatonegoodhabit
My goal is 5 of the 16.9oz bottles a/day. I add the flavored water packets sometimes cuz plain water is boring all the time