Optimal Fitness

olesia__shevchuk
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🍑🍗Glutes vs. Hamstrings in DEADLIFT: Let’s Break It Down 🤌🏻

The key difference lies in how you bend your knees!

For Hamstrings: Maintain a slight bend in your knees to keep the hamstrings stretched and under tension.

For Glutes: Increase the bend in your knees to shorten the hamstrings, allowing for greater hip flexion and more tension on the glutes.

Hope this clarifies things!

london_fitness_guy
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There are 3 things I wish EVERYONE would do, to get results from their workouts! 🔥💪

During my 10 years as a PT, I’ve coached 1000+ people online or in person, and these mistakes are made all the time

1️⃣ We should all have a goal of building strength and muscle. But to do it properly, the fast few reps shouldn’t be pretty. They should challenge us, and most people don’t push to this limit.

2️⃣ The next is tempo and frequency. If your reps are rushed, the easiest way to elevate your training is to count 2-3 seconds on the lowering phase of every movement. In addition to this, try and hit each muscle group twice a week

3️⃣ The final thing is eating to support your goals. Regardless of whether you eat animal or plant based protein, hitting at least 1g of protein per pound of bodyweight, everyday, will help you towards your goals.

proteinrecipesdaily
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High Protein Breakfast Hot Pockets!🍳🥓

(Macros: Per Serving - 8 Total)
328 Calories
29.5gC | 8gF | 32gP

Ingredients:
120g Diced Short Cut Bacon (can be substituted for beef bacon, turkey bacon or your bacon of choice)
6 Eggs & 150g Egg Whites (whisked - or 8 regular eggs)
400g Plain All Purpose Flour (Vetta Smart Plain Flour - can be substituted for self raising flour)
420g Low Fat Greek Yoghurt
2 Tsp Baking Powder
Garlic Powder, Onion Powder, Salt & Black Pepper
160g Low Fat Grated Cheese (20g per hot pocket - Bega 50% Less Fat Grated Cheese)
Chives

Reheat instructions:
Microwave = 3 - 5 Minutes (flip half way)
Air Fryer = 5 - 10 Minutes 180C / 180F
Oven = 5 - 10 Minutes 200C / 400F

IMPORTANT NOTES:
If you find yourself have trouble forming the dough from it being too sticky, start by adding the flour first then slowly add the yoghurt & mix it together. Depending on the yoghurt brand some contain less or moisture than others causing it to be stickier. If this happens slowly add more flour until you reach a consistency you can work with & make sure to add some flour to your hands as well.