excerise

gym tip for those who feel self-conscious at the gym -

countdown from 4, & once you hit 0 then don’t allow yourself to think about that. block the negative out- or even better sweat it out!

take control of your fears & insecurities. work towards conquering them. your time at the gym is for YOU! allow yourself to focus on where you are at, not where others are.

you are beautiful. no matter where you are at in your journey, you are beautiful.

youtube

Hi guys! I’m here with a new video, it was requested by missloveskating, its-tumble-time, and a bunch of anons in the past. so I decided to finally do it! Though I’m not entirely comfortable with it, because I am definitely NOT A BALLET DANCER, so I am very aware that my lines are most definitely not like a professional ballerina. However, it’s very important and beneficial to do ballet, for skaters and for you guys! So I hope you guys enjoy it!

What To Eat Before & After A Workout.

Want results? Food will give them.
People who work out regularly and want clear results have to focus on their pre -and post-workout meals. This food intake within the windows before or after your workout will help you succeed and get results faster and in a healthy way. Starving is never an option! You can’t build a body this way, you’ll only break it down resulting in health issues like hormonal issues or osteoporosis, ect. So.. food is your friend when you are trying to lose weight, gain muscle, lose fat or strengthening your bones and joints.

The reasons why you need a before and after workout meal is crucial for two basic reasons:

- What you eat before a workout is needed to fuel your body, so it has enough energy to give you your maximal performance during the workout. If your body lacks fuel, you’ll feel the lack of energy after a few reps. Followed by feeling very faint, dizzy or nauseous. This can lead to bad form, injury and fainting or throwing up. As you might guess: this won’t benefit your progress in any way. So, eat well before a workout and harvest those results. (This meal is called the pre-workout meal.)

- What you eat after a workout is needed to help your body to regenerate. The body needs to recover after every workout. It needs fuel to feed the muscles, the nervous-system, to stabilize your entire body after such an intense ride. It needs food to underline the workout you’ve just done and to feel fabulous and awesome without feeling fatigued, incredibly sore or too malnourished that you might increase your risk for injury in the future. (This meal is called the post-workout meal.)

People often get confused by all the information about pre -and post workout meals if you start googling it. You see a lot of science stuff fly by, time frames, you get several amino-acids supplements tossed towards you, you’ll suddenly have to take out a scale, but fear not! All you need is carbs and protein. No need to over complicate stuff. Healthy carbs & healthy protein.

Pre Workout Meal:
This meal is the last thing you will eat before your workout. It will help your body to kick ass.

1-2 hours before a workout: Protein and carbs.
Protein: chicken, beef, eggs, fish, tofu, tempeh, nuts, hemp, ect.
Carbs: veggies, brown rice, wild rice, bulgur, quinoa, oats, sweet potatoes, whole wheat sandwich, ect.

Adding a little healthy fat is no problem, but don’t make it too much, since it can be hard to digest within an hour by some people.

30 min before a workout: Have a liquid or easily digested meal.
Like a protein shake or a sports optimizer shake, a small salad or fruit with a low glycemic index, like bananas, oranges, apples, grapes, seasonal berries, tomatoes, mangoes, a pear or pineapple. 

If you’re doing a tough and long workout, or are having a competition, keep some extra food near you to fuel you and give some extra nutrition when needed. I would recommend a banana, dates, an apple or grapes. It will help you optimize your workout, so you won’t meet, like we Dutch say, the ‘man with the hammer’ mid session. 

Little boost before your workout: black coffee, green tea or kombucha.

Post Workout Meal:
The post workout meal is the first meal you will eat after your workout within a 60 minute time frame, preferably within 30 minutes.

Within 30 min after the workout: Drink a protein shake. Your body needs to replenish as soon as possible, yet eating solid, whole foods now can be quite demanding on your body in this phase, so liquid food will be better. Your other post workout meal will follow 30/60 minutes later, giving you also enough time to cook. So, for now: fuel that body with a shake. Or! Eat some yogurt with banana: easy digestible and they are a match made in heaven: together they maximize the absorption of muscle repairing glucose and amino-acids.

60 min after a workout: Eat a solid meal containing protein and carbs (yes, again!) You can add fat, that’s no problem as long as you eat the recommended protein and carbs.
Protein: beef, chicken, fish, eggs, bacon, Greek yogurt, tofu, seitan, tempeh, legumes, dark greens, lentils, chickpeas, nuts, cheese, hemp, ect.
Carbs: brown rice, quinoa, (sweet) potatoes, wild rice, couscous, bulgur, pasta, veggies, whole wheat sandwich, ect.

So Basicly:
Pre-workout meals are the architects of your body, while the post workout meals are the construction workers. They have to work together and communicate to end up with a sculpture of a temple that’s called your rocking body.

Ps; Don’t forget to drink enough water before, during and after your workout.

Xx Kirry

The Holiday Quickie

This head-to-toe strength and cardio session will keep you slim all season.

One-Two Punch:

1.       Stand with feet just wider than shoulder-width apart, toes pointed 45 degrees, and bend knees so thighs are parallel to the floor. Make fists with hands and raise them to chin height, with elbows next to torso.

2.       Maintaining squat position, punch right hand across your body to the left, simultaneously turning your torso and head in that direction. Repeat with the left hand to the right. Continue punching in each direction without pausing for 60 seconds, going as quickly as you can.

TIP: Press through your heels to really work your butt.

Hurry-Up Lunges:

1.       Get into plank position with your palms under your shoulders and arms straight, balancing on your toes.

2.       Jump your right foot forward, so it lands directly to the right of your right hand. Pause for a second, and then jump your right foot back to start. Pause again, and then repeat with the left foot. Continue jumping for 60 seconds, going as quickly as you can.

TIP: As you get more fit, you can switch sides without pausing.

Plank Hops:

1.       Get into plank position balancing on forearms and toes, so elbows are directly under shoulders and legs are touching.

2.       Using your core for strength, jump both feet a few inches to the left, then immediately jump them a few inches to the right.

3.       Continue jumping for 60 seconds, going as quickly as you can.

TIP: Focus on keeping your butt down as you hop. It will help strengthen your core.

Victory Jumps:

1.       Stand with feet just wider than shoulder-width apart, toes pointed forward. Bend knees until thighs are parallel with the floor, and extend straightened arms behind you at a 45-degree angle.

2.       Pushing through your heels, jump forward as far as you can while simultaneously pulling your straightened arms forward and raising them overhead in a V shape. Return to your beginning squat position, and jump again. Continue jumping for 60 seconds. Now do one or two more sets of all four moves.

TIP: To burn more calories, use your arms to propel yourself up.