MONDAY SETS THE TONE FOR THE WEEK - BE A BEAST TODAY! .
Start your week the right way by coming down to Solan Fitness today. Always make sure you never miss a Monday as it will set the tone for the coming week and it will make you feel a whole lot better. .
Let’s expand on the second most important block on the nutritional pyramid.
As discussed in the previous post, there are three macronutrients. Let’s start with 𝐏𝐑𝐎𝐓𝐄𝐈𝐍; Fats and Carbs would follow.
Protein is probably the most overrated and least understood macronutrient of all. Don’t get us wrong, Protein is essential, but so are carbs and fats.
Protein alone would not fast-track results to help you get the physique of your dreams. You don’t need to burn through buckets of protein powder, stuffing down enough each day to feed a third world country.
1️⃣ However, what exactly is protein and why is it so important?
A protein molecule is a group of amino acids, and amino acids are the building blocks of muscle. So it stands to reason that protein is an essential part of building, or at the very least maintaining muscle.
Protein plays a vital role in the growth and repair of all cells in our body. It helps support healthy skin, organs, hair, nails, and even teeth.
For those who exercise, protein is paramount to ensuring that the damage caused will be repaired to help the muscle cells adapt and grow even stronger for the next workout.
Protein is also the most satiating macronutrient - it keeps you fuller, for longer.
2️⃣ Where can you get your protein from?
👉🏻Animal Sources: Meat, poultry, eggs, fish, seafood, and dairy.
👉🏻Plant Sources: Spirulina, quinoa, buckwheat, tempeh, beans, lentils, nuts, and seeds.
3️⃣ How much protein do you need daily?
This might as well be the most debated question of the 20th century. While there are lots of answers out there, we recommend sticking to 0.8 to 1 gm of protein per pound of bodyweight. This is a safe zone to be in for those who workout and lift heavy. If staying healthy is your only goal, 0.6 g/pound of bodyweight would do.
8 months ago today, I took a huge step outside of my comfort zone and said ’yes’ to becoming a virtual health and fitness coach with this beautiful human being. She is a friend, wife, mama (& expecting her second), works full time in corporate by day and leads a team of health and wellness influencers with such strength, positivity & grace. This gal inspires me everyday and if I can continue learning from her and do what she’s done for me to even just one person on my team, than this life will be pretty dang good 👯♀️
...Fast forward to now, 8 months later and I thank her for not only helping me become my healthiest & happiest self, but to bringing me into this community of amazing humans, allowing me to meet new girlfriends and make an extra income while doing something I absolutely freaking love 🌿
This is your reminder ladies that one decision can literally c h a n g e your life & if you are scared to do it, you should probably do it ✨
Happy Birthday Jessica! Cheers to many more years of inspiring, masterminding and growing together 🥂
What I love and fernwood and why?
I’ve been a member at fernwood Robina for 10 years now and it really is a unique gym everyone know everyone, it really is like a little family. I love that Fernwood empowers women to do their best and be their best not only physically but mentally. It’s not about age, what you look like or how healthy/fit you are at fernwood. It’s about strong powerful women coming together, standing by one another to help and uplift each other through a bad day, that last 10 minutes of class or that last set of squats with a friendly smile, a high five or a good old fashioned pat on the back. The many wonderful ladies I have meet at fernwood have inspired, motivated and encouraged me with their stories to be to be a better version of myself. It’s great to have such an amazing support base to get you through not only your workout but throughout day to day life and if I can inspire one person to reach their dreams or achieve their goals, that is awesome and worth it in my eyes. ✨✨ #fernwoodfitness#fernwoodrobina#fernwoodambassador#strongwomen#fitness#exercise#fitnessgoals#fitnessjourney#fitfam#workout@fernwoodrobina@fernwoodfitness
0 84 minutes ago
Disziplin ist eines der großen Worte für mich in diesem Jahr!
One thing I continuously preach and encourage is self love + self growth. I often share quotes or parts of my current favorite read (The Self-Love Experiment; AMAZING book btw), and what I read today spoke to me louder than ever. It talked about how each moment in our life, both good and bad, serve a greater purpose to help shape us into who we’re truly meant to be. That even though we can’t understand the reasoning for the heartache, the struggle or the confusion that’s taking place in the NOW, we have to trust that it is all propelling us to get to our called destination. The book also talks about the importance of putting aside fear and sharing your life experiences + lessons which will not only help others, but ultimately help you heal and grow yourself. •
Truthfully, this year has been the first time in about 3 years that I have put a huge emphasis on ME and my mental well being. I’ve been through some TOUGH moments/seasons of life (starting a blog is something I literally get told every day I should do. 😬 THOUGHTS? maybe?! We shall see!) From learning I was pregnant as a senior in high school about to be on her way to play college soccer: which was what my entire life had been up to that point, the struggle of figuring out my life’s plan and graduating college while raising my TWO sweet children as a single mom, to finally finding the desire to date and maneuvering through the lessons brought along with heartbreak and how to balance or get through ALL of the in betweens, all while finding myself, being present for my kids, taking care of US + figuring out what life is supposed to be for the three of us. Here’s the truth. IT IS HARD. Hard is actually probably an understatement. But goodness is it worth it. One thing I can tell you is that God has you. No matter if you feel stuck, like you’re getting nowhere or that the struggles sometimes outnumber the successes.. remind yourself that it is just a season. This too shall pass. Hold tight to your faith, cling to who and what brings you the most joy, and continue to fight. Every single day. True strength is built from the lows we encounter. Your journey is yours. Own it, embrace it, enjoy it. ✨