mindmusclespirit mindmusclespirit

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Mind Muscle Spirit  Mind. Muscle. Spirit. Evolve from the inside out!!

☀️ GOOD MORNING IG FAM! How do you meet your mornings?
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⏰Did you hit the snooze button a couple times? (Ok maybe closer to 5)😬
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😖Do you feel rushed? Forgot that client call at 8am? .
🤦🏻‍♀️Do you keep meaning to get to the gym but you woke up and checked Instagram and now here we are? 🤷🏻‍♀️
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🦉I used to identify with being a night owl and my mornings suffered horribly. I was rushed, had high anxiety and left my place still wondering if I left my hair straightener on.🤔
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☀️But since I got myself into a routine mornings are my jam and I set myself up for success the moment my alarm goes off.
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💃🏻I get asked a lot about how I manage my day and it really begins with how I manage my morning. Here’s a little of what I do to get my mornings on the right foot so that I can run the day and not the other way around. .
🌙1000pm
Night before I write down my MITs (Most Important Tasks) for the following day. That way they are fresh in my mind and I know what needs to be accomplished.
. 💤Put my phone on silent so that it doesn’t go off while I try to fall asleep but more importantly so that I don’t hear any notifications when I wake up.
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🙅🏻‍♀️450am I DON’T check my phone when I wake up.
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🏃🏻‍♀️520am I get to the gym.
. 💫Post gym I usually upload a little morning quote into my stories.
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🧘🏻‍♀️620am I get home and do a little yoga (out on our deck if the weather is nice). Take in some time for gratitude.
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📲700am I take my phone off of silent and begin checking emails and start my day.
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You can take inspiration from this for your own routine, but the two key ones for ME is not checking my phone for 2 hours and keeping it on silent. Especially since I spend so much time on my phone because of my work. 👩🏻‍💻📱
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What’s the first thing that you do when you wake up? 🌼
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Morning workouts always fueled with ALL of the Essential Aminos and Electrolytes (BCAAs on their own don’t work) with my @rocksolidnutrition Cherry Limeade EAA-Pump 🍒👅
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Outfit: @publicmyth .
#mondaymorningmotivation #mondaymorningvibes #bikiniprep #iamrocksolid #morningroutine #monslay #bossbabetribe #fitchicksrock #npcbikinicompetitor #unfuckwithable #goalgetter #successmindset

Vitamin B12 is sometimes known as the painkilling vitamin. It aids in DNA production, cardiovascular support, and energy metabolism. It is also responsible for supporting nerve function and healthy blood cells. Making sure that your body gets the proper vitamin B12 absorption relies on what is called intrinsic factor or (IF), which is produced in the stomach. As we age, IF production decreases, which affects the proper absorption of B12.
Animals produce B12, so much of the B12 we consume comes from animal products, but if you follow a vegan or vegetarian diet you are more likely to be at risk for a B12 deficiency. Vitamin B12 that is stored in the body can meet the body’s demand for a period of time, however, long-term vegans should consider a supplement to reduce the risk of deficiency. Some other benefits of B12 include brain health by aiding in the repair of neurons. It helps to improve sleeping patterns by improving your body’s natural circadian rhythms that tell your body it is tired when the sun goes down and to wake up when the sun rises. B12 is also an anti-inflammatory and helps with skin health. Lastly, B12 is beneficial to women who are pregnant and still breast feeding. Foods that are high in B12 include liver, oysters, clams, salmon, tuna, trout, beef, eggs, and fortified foods. If you are vegan some options that are fortified in B12 include almond milk, coconut milk, nutritional yeast, and some cereals. If you’re not sure if they contain B12 simply read the label it should specify that it has been fortified with B12.

Fermented foods provide many health benefits to your diet. Studies have shown that fermented foods improve mood and immunity and even help down-regulate inflammation in the body. Fermented foods contain a collection of good bacteria similar to what is found in taking a probiotic supplement. Fermented foods are full of what is called bacteriocins, which are antimicrobial substances that are a result of the bacteria in the food that is doing the fermenting. Fermented foods help to balance the pH of the stomach as well as the small and large intestines. Before the invention of refrigeration, people would ferment food so that they could store it longer.
Fermented foods are alive, they have living microbes in them which makes them that much more nourishing to the body. Examples of Fermented foods include pickles, kimchee, sauerkraut, kombucha (though there is mixed research as to how much beneficial bacteria is actual in it, most contain a trace amount), fermented cabbage juice, and kefir (people with diary allergies are actually able to tolerate kefir). Lastly, tempeh is also considered a fermented food. I just recently started incorporating it in to my diet and I really like it. Tempeh is made by naturally fermenting soy beans into a cake-like form. It is sold packed in a block. Tempeh is a popular vegetarian meat replacement because it is high in protein and probiotics. A lot of restaurants fry tempeh, which isn’t exactly the healthiest way to eat it. My favorite thing to do with tempeh is to cook it on a cast iron skillet with a little coconut oil, garlic, and turmeric powder. I add it to salads along with some other fermented veggies or mix it in with some roasted veggies.
Try adding in some fermented foods to your diet, I’m sure your digestive system will thank you for it! @herfancypants
#venicebeach
#nutritionist
#playavista
#personaltrainer
#fitnessexperts
#victoriabc
#victoriabccanada🇨🇦 #personaltrainerplaya

The microbiome is the collection of bacteria living in your small and large intestine. Gut bacteria affect moods & behavior. Our gut is home to more than 100 trillion bacteria called microbes. There is 10x’s more bacteria in our gut than there are cells in our body. There are more microbes on a single hand than there are people in the world. What you eat determines what kinds of microbes will live in your gut. If there are too many of certain microbes they can be toxic. For example, the best-studied toxic microbiota is trime-thylamine-N-oxide, TMAO. TMAO is produced in the gut and then sent into the blood stream. Too much TMAO in the blood is a strong predictor of an impending heart attack or stroke. TMAO production comes from consuming carnitine, which is found in meat. If a person consumes meat on a daily basis, or multiple times a day they most likely have very high levels of TMAO in their gut. On the flip side, the gut of a person who eats a mostly plant-based diet does in fact produce TMAO when they consume meat, but their gut only produces a small amount of TMAO after consumption. The great news with the findings in this study is that consuming meat 2-3 times a week does not pose harmful effects to the health of your gut. Also, by consuming meat a few times a week is likely to allow your body to actually absorb the nutrients meat does have like B12 and other amino acids. A person who has been a heavy meat eater could reverse the amount of TMAO in their gut by abstaining from meat for an extended period of time and then add meat back in a couple times a week.
#cleaneating
#fitness
#personaltraine
#nutritionist
#vegetablepolice
#gojiman
#vegan
#carnivorediet
#playavista
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How to hold a plank: pull your belly button up towards your spine, knees straight, squeeze your glutes and abs, and look down so you don't strain your neck. Try practicing your plank and see how long you can hold it for! @herfancypants *
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#health #fitness #fit #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #imperfect #goodlife #perfect #motivation
#train #training #photooftheday #health #healthy #active #strong #motivation #instagood #determination #lifestyle #plank #planking

RE-POST @lacybrownfit
Do the work, take the supplements, get the cuts. If you wanna burn fat...add more HIIT and/or tighten up your diet. If you want to burn fat faster, add High Metabolism. Get yours at a discount by clicking through the link in my profile or at bit.ly/rippedaf Challengers...this is a great product to add on day 11 to be the most competitive. This will help you get your body fat as low as possible as fast as possible. Cherry limeade EAAs are back in stock online and will be available in the gym this week. #iamrocksolid

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