Exploring the #uppereastside of #nyc with Chris this evening.
We came to New York yesterday on a business trip without the girls. It's the first time we've left Addie and I'm still crazy anxious about that, though the girls are in good hands with my mom and it is nice to spend time just with Chris.
Is anyone else feeling exhausted this week 🙋🏽♀️🙋🏼♂️🙋🏼♀️🙋🏻♂️
This is a friendly reminder that SLEEP is a crucial part of our health! Sleeping gives our bodies time to recover, conserve energy, and repair/build the muscles we worked out. So if you’re not getting enough sleep, you could be sabotaging your progress at the gym!
Here are some tips for making sure you get those 7-8hours a night.
1. Create a routine where you go to sleep at the same time every night, and wake up at the same time every morning. ⏰
2. Avoid eating a heavy dinner too late in the day. (A light snack is ok though!) 🥗
3. Set your phone to charge as far away from your bed as possible! You might think scrolling will make you tired, but it’s only keeping you awake longer! 📱
Wishing you all a good nights rest! 😴✨
Jamie Laurens, mindfulness instructor, poet, and the Director of Academic Enrichment at the Lycée, talked to campers about the mental game, training our attention, and how presence is the secret to the skillful use of our powers on and off the court!⠀
This summer I dedicated my time to a nutrition program created by @rpstrength That has made a huge difference in my approach. I was drawn to this because of the organization and simplicity and not being required to eliminate certain foods altogether. I’m very happy to say I’m down from 182 lbs- 172 lbs in 7 weeks and that is with some unforeseen breaks and missteps, but overall I’m very happy with the change I’ve made and insight I know have about how to eat.
RP is an approach “designed by PHDs and elite athletes” to provide clearcut and easy to use templates to meet your fitness goals. The diet template is a balanced approach focusing on quality and clean macronutrients (fats, carbs, protein) rather than quantity of food or one macro source.
The meal plans are created based on pre/ post exercise , if your goal is fat loss or muscle gain, timing according to type of exercise, time of day, and proper timing between meals.
Meal plans are broken up into phases for the entirety of the program. Ideally each phase should take about a month, but that depends on the person. Your intake decreases over time depending if or when you move forward but I felt the transitions have been ok. I still have one more phase before I get into a “maintenance” phase.
It seems to take most people between 90-120 days to meet their goals. But I don’t believe their should be a time limit. These are guidelines to incorporate into your daily life.
Meal prep is important to stay consistent and properly have things measured out. I always change up my protein but my base veggies and carbohydrates tend to be the same depending on the meal.
Pic 1: (3 meals I prepped for the remainder of my day after a morning workout/ 3rd Phase of program)
Protein: 90 Grams (Turkey Burger, Chicken, Siggs Yogurt)
Carbohydrates: 90 Grams (Brown Rice, Siggs Yogurt)
2-3 handfuls of veggies/ each meal.
Pic 2: (Example dinner)
protein: 30 Grams (Salmon)
Carbohydrates: 25 Grams (Brown rice)
Fat: 10 Grams (olive oil)
2-3 handful of veggies
I highly recommend taking a look at what they offer. Please message me for any help!
#rpstength #mealprep #uppereastside
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Join us tonight as we cap our day of honorable remembrance with some welcome camaraderie, good cheer, and rockin’ fun toons, as we kick off the autumn season of Dorrian’s Tuesday Night Karaoke with @dj.dan.kingman, all kickin’ off at 11pm!
Looking forward to singing with you! 🎤🎶🎵