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DM for online personal training with us.🏋️

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💥 When to do cardio? 💥

~General rule of thumb is to train what you want to improve the most first in your workout so you give it the most energy.👍

💥 Ideas to create exercise a daily habit 💥

Hey fam!..Not every motivation is overrated.

Yes, there is a motivation called intrinsic motivation, which comes from inside of yourself.

To be simple:

you do the activity because it’s internally rewarding. You may do it because it’s fun, enjoyable, and satisfying.

Apply this to the fitness:👇

You are doing workout because it’s internally rewarding. You may do it because it’s fun, enjoyable, and satisfying. Because it is intrinsically motivating you.

Not like this 👇

You do the activity in order to get an external reward in return. Which is extrinsic motivation.

💥 Top 8 reasons to hire a personal trainer 💥

Start your training today with us! 😊

𝐇𝐢 𝐟𝐚𝐦, 𝐇𝐞𝐫𝐞 𝐢𝐬 𝐦𝐲 𝐛𝐫𝐚𝐧𝐝 𝐥𝐨𝐠𝐨. 𝐢𝐭 𝐢𝐬 𝐛𝐚𝐬𝐞𝐝 𝐨𝐧 𝐭𝐡𝐞 𝐭𝐫𝐢𝐜𝐨𝐥𝐨𝐫 𝐨𝐟 𝐨𝐮𝐫 𝐢𝐧𝐝𝐢𝐚𝐧 𝐟𝐥𝐚𝐠 𝐰𝐢𝐭𝐡 𝐚𝐬𝐡𝐨𝐤𝐚 𝐜𝐡𝐚𝐤𝐫𝐚 𝐜𝐞𝐧𝐭𝐞𝐫 𝐢𝐧 𝐢𝐭. 𝐀𝐧𝐝 𝐚𝐥𝐬𝐨 𝐰𝐨𝐥𝐟 𝐛𝐞𝐡𝐢𝐧𝐝 𝐢𝐭.

𝐒𝐨 𝐡𝐞𝐫𝐞 𝐢𝐬 𝐦𝐲 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝐢𝐧 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐭𝐡𝐞 𝐥𝐨𝐠𝐨:

𝟏. 𝐀𝐥𝐩𝐡𝐚 𝐖𝐨𝐥𝐟- 𝐀𝐥𝐩𝐡𝐚 𝐰𝐨𝐥𝐟 𝐢𝐬 𝐭𝐡𝐞 𝐥𝐞𝐚𝐝𝐞𝐫 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐚𝐜𝐤 𝐰𝐡𝐢𝐜𝐡 𝐢𝐬 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠. 𝐀𝐧𝐝 𝐚𝐥𝐬𝐨 𝐚 𝐬𝐭𝐫𝐨𝐧𝐠 𝐬𝐞𝐧𝐬𝐞 𝐨𝐟 𝐬𝐞𝐥𝐟 𝐃𝐞𝐭𝐞𝐫𝐦𝐢𝐧𝐚𝐭𝐢𝐨𝐧.

𝟐. 𝐒𝐚𝐟𝐟𝐫𝐨𝐧 𝐜𝐨𝐥𝐨𝐮𝐫 𝐢𝐧 𝐟𝐥𝐚𝐠- 𝐈𝐧𝐝𝐢𝐜𝐚𝐭𝐞𝐬 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐜𝐨𝐮𝐫𝐚𝐠𝐞. 𝐰𝐡𝐢𝐜𝐡 𝐢 𝐜𝐨𝐧𝐧𝐞𝐜𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐬 𝐢𝐦𝐩𝐫𝐨𝐯𝐢𝐧𝐠 𝐨𝐮𝐫 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐟𝐞𝐞𝐥 𝐦𝐨𝐫𝐞 𝐜𝐨𝐮𝐫𝐚𝐠𝐞

𝟑.𝐖𝐡𝐢𝐭𝐞 𝐜𝐨𝐥𝐨𝐮𝐫 𝐢𝐧 𝐟𝐥𝐚𝐠- 𝐈𝐧𝐝𝐢𝐜𝐚𝐭𝐞𝐬 𝐩𝐞𝐚𝐜𝐞. 𝐰𝐡𝐢𝐜𝐡 𝐢 𝐒𝐲𝐧𝐜𝐡𝐞𝐝 𝐰𝐢𝐭𝐡 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐬 𝐞𝐧𝐭𝐞𝐫𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐠𝐲𝐦 𝐨𝐫 𝐝𝐨𝐢𝐧𝐠 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐰𝐡𝐢𝐜𝐡 𝐰𝐞 𝐠𝐞𝐭 𝐩𝐞𝐚𝐜𝐞 𝐟𝐨𝐫 𝐝𝐨𝐢𝐧𝐠 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐨𝐫 𝐞𝐧𝐭𝐞𝐫𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐠𝐲𝐦 𝐰𝐡𝐢𝐜𝐡 𝐭𝐡𝐚𝐭 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭 𝐦𝐚𝐤𝐞𝐬 𝐮𝐬 𝐟𝐞𝐞𝐥 𝐩𝐞𝐚𝐜𝐞𝐟𝐮𝐥 𝐰𝐢𝐭𝐡 𝐚𝐥𝐥 𝐨𝐮𝐫 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬 𝐟𝐚𝐝𝐞𝐝.

𝟒. 𝐆𝐫𝐞𝐞𝐧 𝐜𝐨𝐥𝐨𝐮𝐫 𝐢𝐧 𝐟𝐥𝐚𝐠- 𝐈𝐧𝐝𝐢𝐜𝐚𝐭𝐞𝐬 𝐠𝐫𝐨𝐰𝐭𝐡. 𝐰𝐡𝐢𝐜𝐡 𝐢 𝐒𝐲𝐧𝐜𝐡𝐞𝐝 𝐰𝐢𝐭𝐡 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐚𝐬 𝐠𝐫𝐨𝐰𝐭𝐡 𝐨𝐮𝐫 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 𝐰𝐢𝐭𝐡 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲. 𝐆𝐫𝐨𝐰𝐭𝐡 𝐨𝐟 𝐨𝐮𝐫 𝐦𝐢𝐧𝐝𝐬𝐞𝐭. 𝐠𝐫𝐨𝐰𝐭𝐡 𝐨𝐟 𝐨𝐮𝐫 𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞. 𝐠𝐫𝐨𝐰𝐭𝐡 𝐨𝐟 𝐨𝐮𝐫 𝐛𝐮𝐬𝐢𝐧𝐞𝐬𝐬 𝐢𝐧 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲 𝐞𝐭𝐜.

* 𝐒𝐨 𝐭𝐡𝐢𝐬 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐭𝐡𝐨𝐮𝐠𝐡𝐭𝐬 𝐨𝐟 𝐜𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐦𝐲 𝐥𝐨𝐠𝐨 😊 *

The new science of nighttime protein.

Swipe left to know all about it.

Even though if you are good at your protein intake with well balanced throughout the day. Most of us make mistake during nighttime. That is being in a protein fast.

Protein Fast? - To be simple about protein fast, if you are having your last meal lately at 8pm or 9pm and yes you are likely to go without any dietary protein for 8 to 10 hours that is called protein fasting.

So make sure to consume 20g-40g protein before 30min to sleep

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Best Fitness websites to learn about fitness and nutrition.

WHY BLACK COFFEE BEFORE WORKOUT?

1.Drinking black coffee prior to workout increases your blood circulation and heart rate.

2. Adenosine is the sleep neurotransmitter (which makes us sleep). caffeine will prevent adenosine signal in brain which in term makes us kicked in.

3. caffeine increases our metabolic rate and burn more calories.

4. once caffeine is entered into our body it uses fat as energy sources (Fatty acids)

5. Having caffeine before workout will decrease muscle pain during workout ( less muscle pain is equal to more reps)

OK WHEN TO DRINK BLACK COFFEE?
* 35 to 75 min before exercise will be best pre-workout kick.

OK WHEN NOT TO DRINK BLACK COFFEE?
* You should drink caffeine content 8hrs before your bedtime.

* Because caffeine can trick your brain ( i.e preventing signal from adenosine to brain )

NOTE: safest dosage of caffeine consumption is 400 mg per day. But you can get benefits from 250 mg also.

* Pregnant or breastfeeding women can consume upto 200mg a day

* people with cardiovascular disease should limit their caffeine intake.

*******Over consumption of caffeine leads to headache, anxiety and irregular heartbeat*****

Hope this will be useful for you.

*DM for online personal training*

NEVER SKIP YOUR BREAKFAST.

Effects of skipping breakfast: if you are skipping your breakfast constantly you are in risk of gaining weights, obseity , high blood pressure and so on...

When you wake up your brain and muscles work low and it can be bring back to its best function through increasing the required blood sugar needed for brain and muscles. And it can be done through your healthy breakfast.

These are the sample of good breakfast. Don't acknowledge it. 😄

You can go by your choice with any kinds of healthy foods for your breakfast.

1.oats 30gram * 3 = 90gram
2.Two small banana ( Any banana or any size as per your wish)
3. One scoop whey protein
4. Three types of nuts= 30 gram each.

*DM FOR ONLINE PERSONAL TRAINING*