6d โข Strength. Mobility. Cardio.
Your lifting tempo and your meals need these 2 crucial tweaks
๐ ๐๐ฎ๐ฐ๐ธ ๐๐ผ ๐๐ฎ๐๐ถ๐ฐ๐: ๐๐ฒ๐'๐ ๐ ๐ฎ๐ธ๐ฒ ๐ง๐ต๐ถ๐ ๐๐ฎ๐๐ ๐๐ด๐ฎ๐ถ๐ป. For a 10 second read, skip to the visuals below๐๐
As we head out of summer and back into a routine, let's simplify.
Social media has filled our brains with a lot of unnecessary noise and it keeps our wheels spinning.
Let's come back to what ACTUALLY MOVES THE NEEDLE
๐๐ฎ๐๐ถ๐ป๐ด
**Build every meal around ๐ฝ๐ฟ๐ผ๐๐ฒ๐ถ๐ป ๐ณ๐ถ๐ฟ๐๐.**
Aim for ๐ฏ - ๐ฐ ๐๐ฒ๐ฟ๐๐ถ๐ป๐ด๐ ๐ฎ ๐ฑ๐ฎ๐, about ๐ญ ๐๐ผ ๐ญยฝ ๐ฝ๐ฎ๐น๐บ portion per meal. See the visual below.๐
Great options:
โ
Chicken
โ
Fish
โ
Lean beef
โ
Turkey
โ
Bison
โ
Soy
โ
Legumes
โ
Lower-fat dairy
๐ง๐ฅ๐ข๐จ๐๐๐ ๐๐๐ง๐ง๐๐ก๐ ๐ฌ๐ข๐จ๐ฅ ๐ง๐๐ฅ๐๐๐ง?
A whey protein or a rice/pea blend is an easy way to add ๐ฎ๐ฑ ๐ด๐ฟ๐ฎ๐บ๐+ in about 30 second! ๐ฏ
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๐๏ธ ๐ฆ๐๐ฟ๐ฒ๐ป๐ด๐๐ต ๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด
MOST IMPORTANTLY ...
๐๐ณ ๐๐ผ๐'๐๐ฒ ๐ฏ๐ฒ๐ฒ๐ป ๐๐ต๐ผ๐๐ถ๐ป๐ด ๐๐ฝ, ๐ด๐ถ๐๐ฒ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ ๐ฐ๐ฟ๐ฒ๐ฑ๐ถ๐!!!!!! ๐ฏ๐ฏ๐ฏ๐ฏ
(Women are incredibly good at noticing what they didn't do, while completely overlooking what they did do. That keeps our nervous system stuck in overload mode and prevents us from getting strong + lean.)
๐ง๐ต๐ถ๐ ๐๐ฒ๐ฒ๐ธ'๐ ๐ต๐ผ๐บ๐ฒ๐๐ผ๐ฟ๐ธ:
Think:
โฌ๏ธ "๐ข๐ป๐ฒ ๐ผ๐ป๐ฒ-๐๐ต๐ผ๐๐๐ฎ๐ป๐ฑ" on the way down
โธ ๐ฃ๐ฎ๐๐๐ฒ for half a second at the end range of motion
โฌ๏ธ ๐๐ฟ๐ถ๐๐ฒ the weight up while forcefully exhaling
Less cardio-type frantic reps.
Please don't "baby" the reps either. ๐
๐๐ผ๐ฟ๐ถ๐ป๐ด, ๐บ๐ฎ๐๐ฏ๐ฒ...
๐๐๐ ๐ถ๐ ๐๐ผ๐ฟ๐ธ๐!! ๐ช
Question for you...
How's your lifting tempo?
โ
Right on target for good muscle recruitment?
โฌ๏ธ Need to slow it down a bit?
โฌ๏ธ Or speed it up just a touch?
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Your lifting tempo and your meals need these 2 crucial tweaks
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Most efficient system for midlife women building muscle & losing fat. Pharmacist + strength coach. Fitness + nutrition + strong minds = healthy bodies
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