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bodyrealmcenter bodyrealmcenter

538 posts   27891 followers   207 followings

Body Realm Center  📚Advanced Massage Therapy 🔑 Myodetox Level 1 Therapist 📍San Francisco Bay Area Healing the 🌎 one 💆🏾 at a time.

http://www.bodyrealmcenter.com/

CAFFEINE AND ANXIETY? 👇 Weekly foodie awareness post coming at youuuuuu! 🤗 Inspired by @fit_pham ❤️
#Repost @nat_tilly
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First things first. I LOVE COFFEE!! My favourites here being Costa and instant 🤤 With some vanilla stevia of course. I found it really intriguing when I started looking up caffeine levels in various brands. I found I could drink 3/4 instants a day and feel ACE. But two Costa Americanos and I would feel quite shaken, anxious, jittery and just off.
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Everyone has different caffeine tolerances 🙏 Remember caffeine comes in MANY different forms but this is my go to for a wake up call and for pre workout to stimulate alertness and energy! 😈
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BUTTTTT if you do suffer from anxiety at times, or may be going through a patch of heightened anxiety (I often do when I have a lot of work, uncertainty or when my body fat has been too low it’s been at its worst) caffeine intake that is too high may make things a little worse. Generally caffeine effects are positive unless you are a SENSITIVE individual (a history of depression or anxiety say) it is good to be aware of the levels you are having! ❤️
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If you are not... CHUG AWAY!! 🤪❤️ There are studies which show positive relationships between total weekly caffeine intake and heightened stress/anxiety/depression, but all with some limitations and others to contradict. Make up your own mind and get to know the levels your body can handle ❤️
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I have found I can have about 350mg and feel perfect.. BUZZING!! More than 420mg... and I start to question the meaning of life 🙋‍♀️😂
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How much caffeine can you handle? Or do limits exist? 😉😂 ... where has this day gone I have 3 million things to do still and a 5am alarm 🤷‍♀️🙈
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

🔴DIFFERENT EXERCISE OUTCOMES🔴
Repost @pheasyque
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"Do the bench! There's no need for anything else if you want to develop your pecs and triceps!" -
While I actually believe in that sentence (in regards to chest development) it doesn't ALWAYS apply. This because on the counter part, lots of people use to bench press with their ARMS instead of their chests. Poor technique? Lack of mobility? -
While there's some truth to that: meaning that some people are just BAD at it - and even if they aren't there's always *something* you could do on the width of the grip, set up, etc. - some other people just can't develop their chest (or triceps) through bench pressing only. That’s just the way it is. This because they're either chest dominant or tricep dominant, meaning that once they set up to bench press, either one or the other muscle group pushes most if not all of the load, neglecting the other muscle group's muscle development, resulting in HUGE gains on one part, and close to ZERO gains on the other.
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🤷🏻‍♂️What to do? 🙋🏻‍♂️Isolation work!
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The bench press is a "PUSH" movement and it mostly develops triceps & pectoral muscles. If you find yourself "lagging" in one of the twos, just add a few 1-2 (not too many!) exercises for THAT lagging bodypart.
Besides the fact that your bench will get hella stronger, you'll also become more aesthetic. 💅🏻
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

What came first - the chicken or the egg? 🐓 Really I love utilizing the whole chicken! ❤️ My favorite new thing is to cook a whole chicken in an instant pot. If you’re choosing between different parts, here’s a look at calories, protein & fat.
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Breakdown below:
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6 oz boneless, skinless chicken breast - 186 calories, 39g protein, 2.1g fat
1 chicken drumstick with skin - 140 calories, 17g protein, 7.2g fat
1 chicken thigh - 206 calories, 28g protein, 10g fat
1 egg - 78 calories, 6.3g protein, 5.3g fat
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Credit: @meowmeix .

#protein #proteinsources #iifym #iifymgirls #iifymwomen #iifymrecipes #ifitfitsyourmacros #mealprep #myfitnesspal #knowyourfood #eatingfortheinsta #foodfacts #meat #healthyfoods #healthyeating #absaremadeinthekitchen #healthytips #meatlover #foodcomparison #makinggains #gains #girlswholift #girlswhoworkout #girlswhoeat #gymgains #workoutdaily #buildyourbody #bbggirls #ukfitfam

Anterior pelvic tilt is caused by excessive sitting or lack of physical activity. It affects posture and the shape of the spine, and may lead to other symptoms.
#Repost @osteo360
Anterior pelvic tilt is caused by the shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back.

The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. They are used to run, kick, or bend at the hip.

The hip extensors consist of four muscles, three of which are known collectively as the hamstring muscles, and the gluteus maximus. They help to extend the hip.

Weak stomach muscles also play a role in anterior pelvic tilt.

The changing shape of the spine, and the associated muscle imbalances, are often caused by prolonged periods of sitting. A lack of stretching or strengthening exercises also contributes to anterior pelvic tilt. .
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#posture #imbalance #muscle #pain #body #wellness #wellbeing #health #lifestyle #work #osteopathy #osteopathyandsport #rehab #tissue #therapy #treatment #medical #watford #stalbans #herts #skeleton #spine

#yogawithmarti NEWS! 🎉
Repost @martina_sergi
Hey friends, I have news for you!
I've been getting a lot of messages form you lately, letting me know how much my tutorials and videos helped you in your practice and that always makes my days brighter!
So I've decided to FEATURE ONE OF YOU on my page every Friday! If you are using my tutorials, my videos or anything I share in this space in your practice, tag me and use #yogawithmarti hashtag so that I can see you! 😊
Every Friday I will repost one soul that caught my attention! ❤
You don’t need to share an advanced pose, just whatever you like, it can be an asana you are working on, a progress picture, anything you want!
Love you all!
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

Repost @melisfit_
YOGA TIPS ❤️👉🏼👉🏼 Today I want to show you some of the biggest form mistakes and problems I see when people practice High Plank Pose (Ardha Chaturanga Dandasana) 👉🏼👉🏼Incase you missed it!!💘
In the before photo there are a few big issues here that could cause serious injury and hurt your practice:
1️⃣ My alignment is OFF!! 😕 In plank pose you always need your hands DIRECTLY underneath your shoulders and shoulder width apart. Since this is the foundation of your pose, you need to always fix this first! Sometimes all you need to do is shift your weight more forward!! 🤗💘
2️⃣ My back is ARCHED and my hips are sinking!! When you are in high plank pose you need to create a straight line from your heels to your head. This means you should have a neutral spine and an engaged core!! Some quick fixes for this are: drawing your hip bones towards your rib cage, engage your lower abs to avoid arching, and press your thighs towards the ceiling as you let your booty draw down towards the floor. Imagine everything is zipped up nice and tight from your heels to chest.
3️⃣ My neck is straining, my shoulders are up by my ears and I'm hunching my upper back (so painful!!). First things first: Relax your head, neck and spine. Take your gaze about 6 inches in front of your hands to create length in your neck. Take tension out of your shoulders and upper back by spreading your collarbones, relaxing your shoulders away from your ears, and lifting your chest away from your abs!! 💘
👉🏼 Want some modifications to work your way to the "After" photo? My top modification for high plank pose is to practice the pose on your knees! Focus on creating a straight line & engaged core before you take it back to your feet. Another tip I love is to place your feet up against a wall to help engage your legs and core by pressing into it! (make sure hands are under shoulders!!) 🙏🏼 Should I keep sharing my yoga tips? Let me know below and tag a friend who would find this helpful! 💓
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymsha

🔴FAT LOSS & WEIGHT LOSS🔴
Repost @pheasyque
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Did you know this? -
I bet all of you wonder why, even if you start dieting, your weight just doesn’t want to go down. And no, it’s not because you’re “special”, “God hates you” or whatever your reason might be.. the simple answer is: Water retention. -
And besides the muscle gains that could happen for beginners [(and still impair WEIGHT) but not fat loss] let’s take a finer look at what happens to the fat cells once you start dieting. -
When you start eating at a caloric deficit, meaning that you’re now providing less nutrients to your body, for it to use its internal stores of energy, your fat cells start releasing fat for the “missing” energy not coming from your diet. -
However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye. -
It’s like a double check from your body which’s telling you: “are you really wanting me to release this precious stored energy?”
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Yeah..
This means your weight could fluctuate alot and even go higher, freak you out more and make you quit, but you shouldn’t.
I know how frustrating it is to see your weight either stall or go higher when you’re depriving yourself, but that’s just the way it is! -
You’re just one step further from finally losing the water weight which is literally MASKING your progress, and finally reveal your hard work done in the past weeks. -
As always consistency is key. In everything.
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

Love this post from @oualidzaim .
*HOW TO BUILD MUSCLE WITH "ZERO" FAT* by @oualidzaim
#ozfitlife #metabolicamplification
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Why the quotation marks for "ZERO"? Because it's physiologically impossible to gain muscle w/ 0 fat, no matter what you've heard about "lean bulking". It IS possible to end up leaner after a muscle-building phase (aka recomp), but most people won't, or they chose to stay way below their muscle-building potential. They've been eating in a slight caloric deficit or at maintenance calories on average, which means they missed out on a ton of muscle growth just to stay lean. If you want to maximize muscle growth or simply build muscle at a decent rate, you need to eat consistently in a caloric surplus and accept some fat gain. How much?⠀
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According to Lyle McDonald, 1 lb of muscle equals 2500 calories but you need a surplus of 3500 calories to build it. That excess 1000 calories will be converted into fat. If you're in a lesser surplus than 2500 calories over the period of time it takes to build 1 lb of muscle, it doesn't mean you'll only build muscle. As soon as you're in a caloric surplus, some fat gain will occur because anabolic processes in the body can't be exclusively dedicated to muscle or fat creation. Just like you can't lose just fat when you're dieting for fat loss, this being the "constructive" side of the process. ⠀
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This being said, maximizing muscle growth while minimizing fat gain comes down to eating 16-18 calories per lb of body weight, eating enough protein (around 1g per lb of bw), getting stronger in the gym on the big compound lifts (with enough volume) and sleeping enough. ⠀
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It's really not rocket science, is it?
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#buildmuscle #musclebuilding #fatloss #getripped #rippedbody #gymmeme #gymmotivation #bodybuild #bodybuildingnation #bodybuildingaddict #fit #fitness #fitnesslove #fitnessfun #fitnessboy #fitfam #fitfamde #fitfamuk #gainslife #gainz #weightlossdiary #weightlossprogre

THE CALF RELEASE FOR A BETTER SQUAT [soft-tissue issue]
Repost @joetherapy
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☝️THROWBACK POST FROM APRIL 30, 2017!
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If you felt tightness in your calves when performing the ankle mobility assessment then this the the release for you! For the one's who have been following me this has been posted before but it is perfect for improving ankle mobility! So let's review it again!
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How to perform the best calf release!
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💥 I'm using the handle of a kettlebell. You can easily use a foam roller, and another one of my favorites is using a barbell!
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OPTION 1
1️⃣ Start by placing your calf on top of the kettlebell.
2️⃣ Start at the bottom of your leg and roll the calf side to side getting the inside and outside part of the calf!
3️⃣ Work your way up the calf until you reach just below the knee!
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OPTION 2
1️⃣ Start at the bottom and before placing your calf back down on the kettlebell and point your toes away from you!
2️⃣ With your toes pointed away, place your calf on the kettlebell and put pressure on it!
3️⃣ Now point your toes towards you!
💥If you need more pressure on the calf, you can place your other leg on top to increase the pressure!
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Double-tap❤️, Comment, and Share if you liked this calf release!!!
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Illustration Credit: @weighttrainingguide
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

#Repost @halonayoga
Hanumanasana Alignment | Monkey Pose Beginner’s Tip: If you feel tightness in legs and groins, place a bolster below the pelvis (long axis parallel to inner legs). As you straighten the legs, slowly release your pelvis down onto the bolster | .
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#sanfrancisco #motivation #fitness #therapy #fitnesstherapy #massage #massagetherapy #athlete #workout #recovery #recover #build #muscle #cardio #lift #work #SF #injury #care #gym #gymshark #doyoueven #team #nutrition #calories #detox #stretch #yoga

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