🏋️Working out with heavy weight and low reps will help you increase your muscle mass. This heavy weight low reps formula recruits your fast twitch muscle fibers which are you used for short explosive exercises. Fast twitch fibers are larger fibers but are quicker to fatigue than slow twitch muscle fibers.🏋️
Compound exercises such as squats, deadlifts and bench press use multiple muscle groups promoting faster growth. The more muscle used for the movement the more testosterone is produced. Testosterone will increase energy levels,mood,drive and mass.
The legs are the largest muscle group so include squats 3 times a week into your routine. Be sure to get more sleep at least 8 to 10 hours when going for gains. Give yourself 2 to 3 days rest during your workout week as well. 🛌🛌🛌 ::
Increase protein intake muscle development depends heavily on protein consumption (1.8 g of protein for each lb of body weight). More nutrient dense foods such as dark leafy greens should be eaten daily to accommodate the extra work load on your body 🌱🌱🌱 ::
Increase your water intake to at least 3.7 liters a day. Water is necessary for healthy joints muscle movement and brain function.
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Source- healthline.com; mayoclinic.org ; active.com
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✨✨”For what shall it profit a man, if he shall gain the whole world, and lose his own soul” - Mark 8:36 ✨✨ It’s easy to lose sight of what’s important when life’s throwing you curve balls on daily! Over the years I’ve found myself settling for what I know was the easier route. I’m at the stage now where I feel like I’ve lost that drive and that spark.. I’m living life but I’m not loving it! They say “ a healthy lifestyle, starts from within” and it’s 100% true! #healthiswealth 🌱 I’ve had enough of feeling trapped in a situation that I know I can change, that’s why I choose Arbonne! The products speak for them selves, they are botanically based! No nastys! I’m tired of using products with harsh chemicals! I went to dermatologists for years for my skin and still never got the results I was looking for. I’m done with wasting money on 100s of different brands when I can buy from my own business! From the comfort of my own home, better yet anywhere in the world!🌏 Who said I can’t spend a few months, even years, living abroad in Italy Spain France With Arbonne the possibilities are endless!! Join me on my journey -> @rikarayoung 🌱💚 #arbonne #30daystohealthyliving
As the weekend comes to end, we want you to take a moment and reflect on the things you were able to accomplish and the things you weren’t. 🤔
Be real with yourself ... why did some things get done and others didn’t
Was it because of an external reason Was it because we didn’t feel like it Was it because we made an excuse Or maybe life just happened, right
Regardless of the reason, make sure this week you push past them. Make it happen no matter what. 💪🏽
TONIGHT'S SUNDAY NIGHT FOOTBALL MENU
SKILLET CHICKEN WITH SUN DRIED TOMATO CREAM SAUCE | PALEO, WHOLE30, KETO
1 1/2 lbs skin-on chicken thighs
salt & pepper
3 Tbsp ghee or grass-fed butter
3 cloves garlic, minced
1/2 cup mushrooms, sliced
1 to 2 cups broccoli, chopped
1/4 tsp red pepper flakes
1 cup chicken broth
1/2 cup coconut milk, full-fat
1/3 cup julienned sun dried tomatoes
1/2 tsp each: salt, black pepper
1/4 tsp each: dried thyme, oregano, basil
handful fresh parsley, chopped
Preheat the oven to 400ºF. Pat the chicken thighs dry, and season with salt & pepper.
In a large oven safe skillet, melt 2 tablespoons of the ghee over medium-high. Add the chicken, skin side down. Cook each side until golden, about 2 to 3 minutes per side (don’t worry about cooking them through). Remove the chicken, setting it aside on a plate.
Melt another tablespoon of ghee in the skillet. Add the garlic, red pepper flakes, sliced mushrooms, and chopped broccoli, and cook for 1 to 2 minutes. Stir in the chicken broth, coconut milk, sun dried tomatoes, and dried herbs and spices.
Bring the sauce to a low boil, then reduce to a simmer. Cook until the sauce begins to thicken, about 3 to 5 minutes. Add the chicken back to the skillet.
Place the entire skillet in the oven and bake until the chicken is cooked through, about 25 minutes.
Serve hot, topped with chopped fresh parsley, and enjoy!
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