To anyone who takes the time to read through my posts and thinks that I’ve got it all figured out, trust me when I tell you that I don’t.
. . .
I often times think I’m past being self-conscious with regards to the loss of muscle and strength that I experienced this past year. After taking a peak at the photos from this lil photoshoot of an outdoor workout, I was reminded that I haven’t completely come to terms with the fact that I was far leaner and had more muscle mass and more strength last Summer than I do now, and I probably won’t until I reach the level I was once at and surpass it. I don’t have it all figured out, and there are some times where I look at where I’m at and feel like a turd (keeping it PG 🐸☕️) about it.
. . .
That isn’t to say I’m not getting better little by little, every single day - I am, just as I touched on in my last fitness-related post. But, yesterday was a reminder that I need to stay focused and make reaching and surpassing my best ever physique a priority. Not for a first place trophy at a show, not for social media, for myself and my own well being. The difference between the mindset I have now vs. the mindset I would’ve had a year ago in this situation? I don’t sit and feel sorry for myself, I negated my own progress, that was and always will be on me. Instead, I pick myself up and ask myself what I can do to feel better and to work toward my goals.
. . .
We’re all human beings, and most of us are working to become our best selves, physically and mentally. Some days, you won’t feel great about where you’re at physically and mentally, you’re HUMAN. When that happens, and it will, remind yourself that you aren’t alone. Remind yourself that it isn’t abnormal to feel down and make a plan of action to bring yourself back up and continue working to make a better you. 👌🏼 Keep your heads up, keep working, and have a great upcoming week my dudes. . . .
For the past 2/3 months I haven’t trained abs once.. for the next month I’m going to be training them everyday, want to build on my obliques and get more depth 👀 this weather thoooooo, literally finish my warm up and I’m already dripping with sweat 😩
Change is a challenge! Doing something new is never easy..... but a change for the better — usually means you’re going to have to step out of your comfort zone, for just a minute, and just BE uncomfortable. Most people aren’t willing to be uncomfortable. Even if it means achieving everything they’ve ever wanted in life. Self-doubt, fear, anxiety - are all normal negative emotions when you decide to make a change. But why let that stop you??? They are just emotions — they can’t hurt you! ;) Only YOU can hurt yourself. Don’t let something that can’t hurt you, stop you. Defy that doubt and be ok being a little uncomfortable sometimes. ☺️💦 •
What are you going to do TODAY to make sure you can get a little closer to your goals this coming week? •
HAPPY BIRTHDAY POPS!! 🎉🎊 3.5 years post CVA, hemiparesis of the left leg and full paralysis of his left arm and hand.
Here is a functional deadlift utilizing a hamper with clothes as resistance. I love this, in its simplicity it temporarily takes him outside his decorticate posturing of his tissues that are associated with permanent nerve damage. Our family has also been helping him perform a hybrid step-up/assisted jump with the weak leg up the stairs (completely spotted of course) to emphasize leg strength, maintain the very little neural pathways that are left, maintain some type of pressures for bone density, and to simply just test the waters. Cause you simply can’t find what you don’t explore.
I hope I can find that strength and mentality that you should never submit yourself victim to certain circumstances. When life abruptly takes away physicality and fucks you up with the upmost inconveniences and hardships...simply answer it back with a sledgehammer to its face!! 💪💪💪👊👊👊👊
Repost do IG @ocrosfteiro ⠀⠀⠀
Texto do meu amigo @lucas_testoni
Um dos erros mais comuns dos atletas de endurance é não realizar uma correta hidratação antes e durante a prova ou treino que irá realizar. ⠀⠀⠀
De modo geral, o ideal é que o indivíduo inicie a atividade euhidratado. Para mensurar isto é plausível prestar atenção na sua urina antes da atividade, sendo que esta deve ser de cor pálida e abundante.
Vale ressaltar que caso o indívuduo esteja fazendo suplementação com vitaminas do complexo B e betacaroteno a urina pode ficar mais escura, mesmo que o atleta esteja hidratado.
Caso o atleta não esteja urinando com frequência ou apresente urina com coloração escura, deve adotar alguma estratégia de hidratação a fim de potencializar o seu rendimento.
É de suma importância consumir sal (sódio) e potássio nas horas anteriores a atividade e inclusive durante, pois muitos eletrólitos são perdidos com o suor, o que pode vir a ocasionar uma hiponatremia, que poderá causar letargia, mal-estar, sede e tontura.
Vale ressaltar que as mulheres estão mais susceptíveis a quadros de hiponatremia.
Em atividades com duração superior a 90 minutos, o atleta deve beber aproximadamente 100-200 ml de líquidos a cada 10-20 minutos, sendo que este líquido pode conter de 6 a 8% de carboidratos em sua composição, além dos eletrólitos sódio e potássio.
É interessante que haja diferentes fontes de carboidrato, como por exemplo: maltodextrina, palatinose, dextrose e waxy maize, pois isso irá potencializar a oxidação dos carboidratos.
Após a atividade deve-se ingerir aproximadamente 150% do líquido total perdido, além de consumir alimentos que contenham uma boa quantidade de carboidratos de fácil digestibilidade e sódio. ⠀⠀⠀
abs, Lincoln Almeida ⠀