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Não poderia deixar passar em branco....
Parabens Rick @rs.trainer pelo seu dia e obrigada por a cada dia cuidar tão bem de mim, do meu corpinho me ajudando a evoluir a cada dia ❤️
Ele @rs.trainer è o responsável por eu agachar até o chão sem “calço” TÃO FELIZ ❤️ #diadoprofessor #treino #agachando #rstrainer

Transformation Tuesday's with our online training programs and nutritional coaching

#Rstrainer #Rsthetics #transformationtuesday #fitfam

Love what you do and do what you love
#RStrainer #rsthetics #bikiniathlete

Everyone I know is getting married or pregnant and I'm just over here getting shredded 💪
Remember you won't get much done if you only grind on the days you feel good !! #Rsthetic #RsTrainer #helpingyouachieve
#nodaysoff
#boxingday

Galera do Funcional representou 👊
Funcional + abdominal
#rstrainer

The blank canvas breakfast... overnight gluten-free oats with Greek yoghurt; add low FODMAP fruit such as blueberries, kiwi, raspberries and strawberries. Add almonds or walnuts for that extra crunch...the possibilities are endless!! #nutrition #fodmap #cleaneating #nutritious #nutritiousfood #healthy #healthyfood #health #summer #strongwomen #strong #strength #fit #fitness #fitnessmotivation #inspire #inspiration #motivate #motivation #food #bodybuilding #rstrainer #gym #girlboss #girlswholift #malta ❤️

Quando comecei a fazer academia, nunca passou na minha cabeça que conseguiria resultados tão rápido.. lógico que tudo mudou na minha vida, da alimentação ao dormir nas horas certas... Agradeço muito a minha mãe por me ajudar a acordar cedo e preparar minhas marmitas, ao meu coach @rs.trainer pelos treinos intensos e dedicação e a amiga @dani.rca pela companhia dos treinos e de vida...
Tudo isso não é apenas estética e SIM VIDA SAUDÁVEL!! 💪❤😍💪😎
#fitness #smartfit #guaruja #personal #rstrainer #vidasaudavel #lowcarb #love

MOST RECENT

Choose wisely your choice of food
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Here you can see why choosing to supplement your plate with fibrous vegetables is healthy and ideal to keep a balanced caloric intake

#RStrainer #RSthetic #food #sportsnutrition #personaltrainer #coach #fitfam #vegtebles

Constant tension
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A viarable which I love to use both to improve lean mass and form, is the 1 1/2 rep method. It improves; --
- form
- intent
- activation
- metabolic stress
- constant tension

#RStrainer #RSthetics #fitfam #sportsscience #legs #intensity #strengthtraining

The blank canvas breakfast... overnight gluten-free oats with Greek yoghurt; add low FODMAP fruit such as blueberries, kiwi, raspberries and strawberries. Add almonds or walnuts for that extra crunch...the possibilities are endless!! #nutrition #fodmap #cleaneating #nutritious #nutritiousfood #healthy #healthyfood #health #summer #strongwomen #strong #strength #fit #fitness #fitnessmotivation #inspire #inspiration #motivate #motivation #food #bodybuilding #rstrainer #gym #girlboss #girlswholift #malta ❤️

Feriado também é dia de treino... e hoje com direito ao ar livre!!!
#fitness #beach #guaruja #sp #rstrainer #treino ##feriado #vidasaudavel #sol #verao #love #pitangueiras

Quando comecei a fazer academia, nunca passou na minha cabeça que conseguiria resultados tão rápido.. lógico que tudo mudou na minha vida, da alimentação ao dormir nas horas certas... Agradeço muito a minha mãe por me ajudar a acordar cedo e preparar minhas marmitas, ao meu coach @rs.trainer pelos treinos intensos e dedicação e a amiga @dani.rca pela companhia dos treinos e de vida...
Tudo isso não é apenas estética e SIM VIDA SAUDÁVEL!! 💪❤😍💪😎
#fitness #smartfit #guaruja #personal #rstrainer #vidasaudavel #lowcarb #love

Transformation Tuesday's with our online training programs and nutritional coaching

#Rstrainer #Rsthetics #transformationtuesday #fitfam

Muscle Protein Synthesis is maximally stimulated, when isolated high-quality proteins are consumed, at a dose of ~0.25-0.4 g protein/kg/meal
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Leucine is the critical Amino Acid that switches on Muscle Protein Synthesis
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Muscle Protein Breakdown is suppressed with protein intake and the resultant insulinemia, but it appears that this occurs at low doses of protein/insulin
Analysis of available data suggests that at a daily intake of ~1.6 g protein/kg/d appears to be close to optimal for building muscle
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The highest level of protein ingestion that may yield muscle building benefit is ~2.2 g protein/kg/d
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You can ingest more protein than 2.2 g/kg/d, but it will not help build muscle
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Why 0.25-0.4 g protein/kg bodyweight?
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Three studies form an evidence-basis for the value of 0.25-0.4 g protein/kg. Dose-response studies reached virtually the same conclusion as to the dose of protein that maximally stimulated MPS at ~0.25 g protein/kg regardless of whether the protein was isolated egg or whey protein, respectively. -
A study that had two doses or protein and showed that MPS in their legs was 19% greater when young men ingested 40g of protein than 20g. However, the ‘added’ stimulation of MPS is small: 11% - 10% and 19% by different studies, respectively. -
This doesn’t really indicate that 40g is anywhere near twice as good as 20g in terms of MPS, but likely something like 15% better… not likely important in terms of lean mass gain
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Credits to asker jeukendeup

#coach #rstrainer #rsthetics #nutrition #sportsnutritionist #fitfam #muscle #strengthtraining

If you have plateaued during your training, it is good to consider your training program principles, and from there re-adjust according to your goals.
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If you hypertrophy is your primary goal, the external load is important, but it is not the only variable to take into consideration.
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Here you are witnessing a great idea how to add more metabolic stress to your working muscles. By adding the resistance bands and increasing time-under-tension, you`ve added a great tool to signal more growth by preventing venous return. The consequent build-up of metabolites (venous return) would be expected to lead to greater metabolic stress and consequently greater hypertrophy

#rstrainer #rsthetics #sciencebased #strengthtraining #fitfam #fitness #musclegirl #ladybeastmode

Moroccan beef stew for lunch today. Full of spiced up goodness..a symphony of cinnamon, cardamom, cumin, oregano, corriander, cloves and turmeric. Psst, that's not couscous...kept it Paleo by blitzing cauliflower with a pinch of paprika 😉😉❤️#nutrition #paleo #cleaneating #nutritious #nutritiousfood #healthy #healthyfood #health #summer #strongwomen #strong #strength #fit #fitness #fitnessmotivation #inspire #inspiration #motivate #motivation #food #bodybuilding #rstrainer #gym #girlboss #girlswholift #malta

Não poderia deixar passar em branco....
Parabens Rick @rs.trainer pelo seu dia e obrigada por a cada dia cuidar tão bem de mim, do meu corpinho me ajudando a evoluir a cada dia ❤️
Ele @rs.trainer è o responsável por eu agachar até o chão sem “calço” TÃO FELIZ ❤️ #diadoprofessor #treino #agachando #rstrainer

#GPRepost,#reposter,#notetag @britchick1984 via @RepostApp ======> @britchick1984:Had my last workout today with my favourite trainer :(. Going to miss you coach! Thanks for teaching me to believe in myself and find strength I didn't know I had, both physically and mentally. @roderickschembri_rs

The best reward in being a trainer is not always physical results.

Training for the last time one of the strongest characters I know!. It was a pleasure training you champ and this msg from you means a lot! I am proud to have been of help both mentally and physically.

All the best!
#rstrainer #rsthetics #coach #friends #appreciation #humble #goodluck #allthebest

Aquele treinador que pega no pé, briga, tira as medidas, tira o couro na academia, e no final da semana te manda aquela mensagem de incentivo e carinho!!! 🤗🎉🎊😍
Esse é o @rs.trainer , simplesmente o melhor coach!!! Obrigada pela dedicação, amizade e trabalho!! Meu Malvado Favorito!! ❤😍💪💪😘🤗
#projetosaude #smartfitguaruja #rstrainer #personal #omelhor #fit

Cranberry and Apple Chicken Roulade;
The making of a healthy dish which is sure to impress ❤️💋 healthy chicken breast rolled with leek, cranberry and apple stuffing...rolled in cellophane, poached for 20mins then finished in a shallow coconut oil fry 😍❤️💋#nutrition #paleo #cleaneating #nutritious #nutritiousfood #healthy #healthyfood #health #summer #strongwomen #strong #strength #fit #fitness #fitnessmotivation #inspire #inspiration #motivate #motivation #food #bodybuilding #rstrainer #gym #girlboss #girlswholift #malta

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