#quintessentiallyfoundation

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๐Ÿšด๐Ÿฝ 549.4km covered
โฑ 29:27:24 in the saddle
1 extremely sore bum and an incredible experience with fantastic people!
#milantomonaco #milesfrostfund #resourcesforautism #rapha #quintessentiallyfoundation
Thank you for all your support and donations. Any more please do donate - link in bio ๐Ÿ˜Š

Remembering an awesome trip that ended a week ago in Monaco! Bring on Next Year! #quintessentiallyfoundation #milan2monaco #milesfrostfund #cycling #cyclingitaly

Great time at The Savoy last night! Lots of money raised and all in aid of charity #QFPokerNight2016 #QuintessentiallyFoundation #Quintessentially #whoisdaverudd @PokerStars @AnthonyNolan @ProstateCancerUK

The beautiful @cherylofficial and @liampayne have arrived at Quintessentially Foundation's Fayre of St James's @cheryls_trust @princestrust #quintessentiallyfoundation #loreal #cherylstrust #princestrust #fayreofstjames

A fantastic evening at the #quintessentiallyfoundation Fayre of St James with @quintessentially @cherylofficial and @liampayne for @cheryls_trust and the @princestrust All feeling very Christmassy now! ๐ŸŽ„๐ŸŽ‰๐Ÿพ @quintessentiallypeople @mr.firat @tomdlondon #loreal #cherylstrust #princestrust #fayreofstjames

#Repost @quintessentially with @repostapp
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What a fantastic evening for such wonderful causes @anthonynolancharity @prostatecanceruk Thank you to our associates @pokerstars and @boutiquebarbrands who kept the drinks flowing! @lightuplettersessex #quintessentiallyfoundation #charity #poker #thesavoy

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Remembering an awesome trip that ended a week ago in Monaco! Bring on Next Year! #quintessentiallyfoundation #milan2monaco #milesfrostfund #cycling #cyclingitaly

Milan to Monaco day 4/4 Cote d'zur, Epic moments @paddy_magan it's all over but you can still send your life savings NOW to help these 2 amazing charities. Link above. #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo
@jerushashulberg just because..

๐Ÿšด๐Ÿฝ 549.4km covered
โฑ 29:27:24 in the saddle
1 extremely sore bum and an incredible experience with fantastic people!
#milantomonaco #milesfrostfund #resourcesforautism #rapha #quintessentiallyfoundation
Thank you for all your support and donations. Any more please do donate - link in bio ๐Ÿ˜Š

HOW SHALL WE EAT AFTER THE BIG EVENT? HOW SHALL WE EAT WHEN THE TRAINING DECREASES? ๐Ÿšต๐Ÿผโ€โ™€๏ธ The macronutrient requirement changes with the demands of the training season and so should be periodised along with training. ๐Ÿšต๐Ÿผโ€โ™€๏ธDuring the general preparation period the diet shifts toward an increased intake of fat while carbohydrate intake decreases - ๐Ÿ‘‰At this time of the season the aim is to promote the body's use of fat for fuel, more healthy fat is consumed - in the range of 30% of TTL calories - with carbohydrate intake around 50% -not the same for everyone - โš ๏ธdiscuss it with you PT and nutritional therapist/functional sport practitioner. ๐Ÿšต๐Ÿพ During the build and peak preparation the intensity training increases ๐Ÿ‘‰needing to increase the carbohydrate intake to fuel exercise + time of the sport event. ๐Ÿšต๐Ÿผโ€โ™€๏ธ RECOVERY PROCESS After the big event your metabolism carries on burning storages of glycogen as if you were still at the bike ride for about 1 week - maybe this is the time to add on your clean diet full of veggies, good fat and adequate protein intake...less optimal carbs such as...."tiramisรบ"โ—๏ธrice, pasta... as they will help you cover the necessary carbs - "not for ever"!! Then get back to your sweet potatoes, raisins, potatoes, parsnips, and yams. This will help you to prevent muscle mass wasting, dip in your metabolic rate, hormone imbalances, extreme hunger and fatigue ๐Ÿ’ช๐Ÿป
๐Ÿšต๐Ÿพ๐Ÿ†˜During times of the year when training decreases the athlete must limit caloric intake to prevent unwanted weight, mitochondria oxidation due to the excess of calories and fatigue ๐Ÿ†˜โŒ๐Ÿ†˜ LUNCH FOR THE BIKE RIDERS TODAY
๐Ÿšต๐Ÿพ Gazpacho with mozarella ๐Ÿšต๐Ÿผโ€โ™€๏ธ Seabass or Chicken on a bed of Basmati rice and mashed cauliflower + rocket and cherry tomatoes + thin slices of Parmesan cheese on top.
๐Ÿšต๐Ÿพ Homemade tiramisรบ for the same day the bike riders finished the 600km in 4 days - Obviosly they deserve a tiramisu ๐Ÿ‘๐Ÿšต๐Ÿพ๐Ÿ‘๐Ÿšต๐Ÿผโ€โ™€๏ธ๐Ÿ‘๐Ÿšต๐Ÿพ
#bikelife #bikerides #bikeriders #cycling #athlete #sportbike #sportnutrition #functional-medicine #fitfam #foodie #chooseyourfoodwisely #quintessentiallyfoundation #chelseanutritionist

Set and ready for yesterday's last day of our epic cycle from Milan to Monaco! Huge love to all involved!! #experiance #charity #bikeride #cycling #milantomonaco #quintessentiallyfoundation #rapha #support #love #italy #monaco #fundraising #donations #giving

Day 5/4 Milan to Monaco R&R. Taking a gamble with @mr.tim.sees at Monte Carlo Casino #monaco #montecarlo #montecarlocasino #monacograndprix #milantomonaco #quintessentiallyfoundation

๐Ÿšต๐Ÿผโ€โ™€๏ธ๐Ÿ‘๐Ÿšต๐Ÿพ๐Ÿ‘Another incredible fundraising event of #quintessentiallyfoundation - Milan to Monaco - supporting two brilliant charities, The Miles Frost Fund and Resources for Autism. Your last chance to donate to help us get to ยฃ500k: http://m.virginmoneygiving.com/mt/uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=FabrizioBoaron1&un_jtt_redirect
#fundraising #bikeride #cycling #autism #hypertrophiccardiomyopathy

They all made it in one piece ๐Ÿ™Œ๐Ÿผ I'm proud to be part of this huge achievement #milantomonaco #4days #nolansportstherapy #congratulations #quintessentiallyfoundation

San Remo from the top of the "hill". I've come a long way in more ways than one since I renewed my journey with nature in the saddle. Loving it! Another mindful moment....
Milan to Monaco day 4. #clinicalmindfulness #justbreathelondon #mindfulmoments #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo @cubex_london
@jerushashulberg just because..

Day 4/4 Milan to Monaco ๐Ÿšด๐Ÿ’ช๐ŸผTaking a break. Please support my efforts and send your life savings NOW. Link above. #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo
@jerushashulberg just because..

A mindful moment....
Milan to Monaco day 4. Please support my efforts and send your life savings NOW. Link above. #clinicalmindfulness #mindfulmoments #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo @cubex_london
@jerushashulberg just because..

Stunning roads and beautiful vistas as we cross from Italy into France.
Milan to Monaco day 4/4. #clinicalmindfulness #mindfulmoments #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo
@jerushashulberg just because..

400 miles and 30,000 feet climbed in 4 days. Milan 2 Monaco - all for charity! What a trip, what an experience! Thank you so much for all the donations and support! Big love to the man @ianderryphoto! #milantomonaco #quintessentiallyfoundation #charity #fundraising #cycling #bikeride #sponsership #support #love

I've come a long way in more ways than one since I renewed my journey with nature in the saddle. Loving it! Another mindful moment....
Milan to Monaco day 4. #clinicalmindfulness #mindfulmoments #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo
@jerushashulberg just because..

A mindful moment....
Milan to Monaco day 4. Please support my efforts and send your life savings NOW. Link above. #clinicalmindfulness #mindfulmoments #noamountistoobig #milesfrostfund #resourcesforautism
#milantomonaco #quintessentiallyfoundation #rapha #garmin #cervelo
@jerushashulberg just because..

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