Wieviel sport ist notwendig ? hängt von zielen ab 😉 wie viel ist ausreichend um fit zu bleiben?
bitte ein ❤️ und lies weiter🤓
zum erhalt der muskeln , auch bei anfänger nicht unter 1 woche
aufbauphase mind. 2x pro woche -ganzkörpertraining ‼️ trainingsintensität :
mind.30% der maximal kraft bei untrainierten;
70% der maximalkraft bei trainierten
unter niedrigerer belastung keine homöostase störung
und somit kein wirksamer reiz🤷🏻♀️ mit anderen worten - bringt nichts 🏃🏻♀️🚴🏼♂️: ausdauertraining-
optimales gesundheitstraining ca 3 st/woche (z.b 3x60 min oder 4x45 min)
intensität 70-75% der hfmax
💡kraft ausdauer ganzkörpertraining für ca 2st/woche - optimal für anfänger.
Tag someone that’s making a fitness transformation 💪
@unendingbattle "this one was fun💙😜
camel is one of my favorite chest openers and backbends so i love the variation of crossing your legs. if you have any problems this one might not be the best for you to try i did notice it a lot more on my knees then i do in standard form but that could just be me so always listen to your body practice slowly breathe deeply and amaze yourself my warriors💙😍💯
motivation @jl.yoga 👏🙏
i love you guys❤ @unendingbattle
⏩⏩need motivation? check out my transformation calendar! it is a full 12 month calendar featuring motivational pictures quotes tips and there's even three full month workouts included!!!😱👊😜 link is in my bio and also below⤵⤵⤵ www.unendingbattle.com
want to make a transformation like this? check bio for our five star, 30-day transformation program! 💪 made a transformation? badass female transformer engagement group in bio ❤️
Peanut butter chocolate chip cookies🥜🍫😍
🍪1/2 cup coconut sugar (can sub for brown sugar)
🍪1/2 cup almond flour (can sub for any gf flour)
🍪1/2 cup peanut butter
🍪1/2 cup egg whites (optional)
🍪1/2 cup @tropeaka chocolate lean protein powder (optional- can also sub for your choice of protein powder)
🍪1 tsp vanilla
🍪1/2 tsp baking powder
🍪1/8 tsp salt
🍪desired amount of chocolate chips. i used @lilys_sweets_chocolate chocolate chips
🍪preheat oven to 350° f (180° c)
🍪line baking sheet with foil, parchment paper, silicone mat etc.
🍪scoop out desired amount of dough for the cookies and roll into balls, then place them on the baking sheet
🍪bake for 8-12 minutes depending on how you prefer to have your cookies
👉🏼 if you choose to use protein powder but not the egg whites, the mixture may be too dry so you can add a liquid of your choice such as almond milk. if you choose to use egg whites but not the protein powder, the mixture may be too runny so you can double the amount of almond flour.
👉🏼this mixture makes about 10-15 cookies depending on the size you make them.
Take a breath;
you can do a lot, but you can’t do it all. stop pressuring yourself to be a superhuman, stop telling yourself you need to complete things a certain way. stop trying to be society’s idea of perfect.• get out there an attempt everything you’ve ever wanted to knowing there is every chance you will fail, every chance you will fall - because guess what? we all fail at things & when we fall - we learn, when we learn - we grow.• i fail every dam day.• get out there and achieve your own greatness, your own way; fail at everything, grow with what you learn. go be your own kind of perfect. don’t care about what a single person thinks of you. make sure you are happy. 💫
I love cooking and baking so much, it’s so therapeutic for me and something i’ve always enjoyed doing👩🏽🍳 i love playing around with different ingredients and seeing how i can improve recipes! these are some muffins i’m salivating for right now, so i just thought i’d share them again😜
•1 cup oat flour
•3 super ripe bananas (mashed)
•1/4 cup @tropeaka vanilla lean protein powder (optional)
•2 flax eggs (2 tbsp ground flax + 6 tbsp water- mix together in a separate bowl and let thicken for 10-15 minutes)
•1/2 cup almond milk
•2 tsp vanilla extract
•1/3 cup maple syrup
•1 tsp baking powder
•1 tsp cinnamon
•1/4 tsp sea salt
🍌preheat oven to 350° f (about 180° c)
🍌mix all ingredients together in a mixing bowl
🍌line a muffin tin with paper baking molds or lightly grease with coconut oil
🍌distribute mixture into muffin molds (makes about 8 muffins)
🍌sprinkle your favorite toppings onto the muffins (this is optional- but i used oats and raw almond pieces)
🍌bake for 26-45 minutes. everyone’s oven will vary, but mine needed about 45 minutes of baking in order for the muffins to cook through completely. test the muffins with a toothpick after 26 minutes to see if they need to bake longer.
🍌once they are ready, let cool for about 10 minutes before eating. enjoy!
Park play ; turning my headstand poses into handstand poses - this bloody sucks a*s & i didn’t prepare myself for the amount of times i was going to flip over & almost die but hey it was still fun 🤸🏼♀️🌷