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All About Fitness - All About Health ▸ Workouts ▸ Nutrition ▸ Tips ▸ Motivation ▸ Coaching advice 
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Since the beginning of the war, more than 2000 civilians have been killed by Russian missiles, according to official data. Help us protect Ukrainians from missiles - provide max military assisstance to Ukraine #Ukraine. #StandWithUkraine
💥🔥Strengthening adductors will help turn on your lower abs (transverse abdominis). Strengthening hamstrings can help correct your posture and pull you out of an APT (anterior pelvic tilt). Also creates a nice shelf for the BOOTY to sit on💥🔥

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💣Beautiful shoulders complex 🤩🔥💪🏾 ⠀ Workout 💣💪🏾💯 you will feel 🤪 3-4 sets 👌🏾 15-20 reps. I combined the shoulders with the training of the pectoral muscles. Ideally, finish the set with a few abdominal cardio exercises 👌🏾

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Vegan Protein Burger 🍔 Ingredients: 1 cup textured vegetable protein (TVP) 1/2 cup cooked red kidney beans 3 tbsp oil 1 tbsp maple syrup 2 tbsp tomato paste 1 tbsp soy sauce 1 tbsp nutritional yeast 1/2 tbsp ground cumin 1/4 tsp each: paprika ground chili powder, garlic powder, onion powder, oregano 1/8 tsp liquid smoke 1/4 cup water (or beetroot juice) 1/2 cup vital wheat gluten + toppings of your choice like salad, tomatoes, gherkins etc. Method: ⚡️In a large pot of water, simmer the textured vegetables protein for 10-12 minutes. Drain and set aside. ⚡️In a food processor, add the cooked beans, oil, maple syrup, tomato paste, soy sauce, nutritional yeast, spices, liquid smoke, and water. Process for 10-20 seconds until if forms a puree. ⚡️Add the TVP and process for 10 seconds, or until the TVP is very finely chopped and the mixture looks like bolognese sauce. ⚡️Transfer the mixture to a large mixing bowl and add the vital wheat gluten. Mix using a wooden spoon first, and then knead with your hands for 3 minutes to develop the gluten. The mixture should be soft and have a slight elasticity. ⚡️Form three burger patties and carefully wrap each of them in baking paper and then aluminum foil. ⚡️If you have a pressure cooker, the burgers will take around 1 hour 20 mins to cook. Otherwise, you can bake them in the oven for 2 hours at 150°С. It sounds like a long time, but that’s the secret to their juiciness. ⚡️Unwrap them after cooking and let them cook for 10 mins. Then fry them in the pan as normal. ⚡️Assemble with your favorite toppings and enjoy!
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WHERE TO START TO EAT RIGHT Set a goal By setting a goal to tighten your body for the summer, it will be easier to motivate yourself to start eating right. Get rid of all the junk you have in your fridge Nothing should keep you from going to your dream. Try swapping sugar for honey and mayonnaise for natural yogurt. You can always find a substitute for your favorite product. Be sure to eat breakfast Breakfast is the main meal. You need to be energized for the whole day. Start the day with complex carbohydrates. Create a menu It's best to schedule your diet for the week. This will make it easier for you to start eating healthy. Not much, but often Try to eat in small portions, but five times a day. Change your usual plate to a smaller size, so you can control the portion size. Only with a list When planning a grocery shopping trip, make a list of proper nutrition products. This way you will not buy unnecessary junk food. You should always have at home cereals (buckwheat, oatmeal, brown rice), meat, fish, dairy and dairy products, eggs, vegetables, fruits in a healthy diet. Find an ally Support each other, motivate each other, compete. Share with like-minded people successes, new recipes for good nutrition. After 6:00 pm We often hear the phrase "I do not eat after 6. What should we do? You should eat 3-4 hours before going to bed. Try to keep the last meal light. Give preference to lean meat or fish, add a salad of fresh vegetables. Developing a system of healthy eating, creating a menu and sticking to the diet can avoid breakdowns and overeating. It's easy to start eating right, and by following these rules, you'll notice how your well-being will improve. And if you include sports, your skin and body will also become firmer.
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Back & Shoulders💪🏽 30-40min (300cal burned) 15 reps x 4 rounds (plank hold 40 sec)

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A little bit about the psychology of eating What we eat, in what quantities, and what we eat is not only a physiological device, but also a psychological one. Eating psychology is about having a clear understanding and control: what, how much and when you eat. Useful psychological rules of eating: 1. You should not start eating when you are tired. 2. Eat when you really feel hungry. 3. Eat in the company of people who are pleasant to you. Give priority to food that you like (it is not good to eat forcefully). You must learn to eat right, to manage your taste and emotions!
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Combat belly fat. Little tricks. 1. Don't eat 3 hours before going to bed, go to bed with a slight feeling of hunger. 2. Reduce portions over time. Put 1 spoonful less today, even less tomorrow, until you're about the size of your palm. 3. There should always be a feeling of lightness, don't overeat. 4. To remove the fat is only aerobic exercise, nowhere without them. Running, jumping rope, exercise, etc. 5. In the fight against tummy should work first of all "from within" - less, but better quality food. 6. Try to eat sweets before 12 pm, while the metabolism is fast enough. 7. Do not drink a lot of water and liquids before going to bed. 8. Do massages. Even to yourself, it is better than nothing.
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🌅 Legendary sunset in breathtaking Lofoten, Norway 🇳🇴

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7 exercises YOU SHOULD be doing for your LOW BACK 🌟 ⠀ ✔️Got back pain?...This one’s for you. ✔️Don’t have back pain?...This is one’s for you too. ⠀ Here are 7 moves to STRENGTHEN and help MANAGE and PREVENT low back pain. ⠀ DEETS: ▶️ 7 moves ▶️ 10-12 reps each 🔁 2-3 rounds ⠀ 1️⃣ Hip bridge 2️⃣ Supine spinal twist 3️⃣ Supine pelvic tilt 4️⃣ Bird-Dog 5️⃣ Cat-Cow 6️⃣ Superman variation 7️⃣ Cobra pose

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7 exercises YOU SHOULD be doing for your LOW BACK 🌟 ⠀ ✔️Got back pain?...This one’s for you. ✔️Don’t have back pain?...This is one’s for you too. ⠀ Here are 7 moves to STRENGTHEN and help MANAGE and PREVENT low back pain. ⠀ DEETS: ▶️ 7 moves ▶️ 10-12 reps each 🔁 2-3 rounds ⠀ 1️⃣ Hip bridge 2️⃣ Supine spinal twist 3️⃣ Supine pelvic tilt 4️⃣ Bird-Dog 5️⃣ Cat-Cow 6️⃣ Superman variation 7️⃣ Cobra pose
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WHAT FOODS CAN HELP YOU GAIN MUSCLE MASS? A muscle-building diet should contain slow carbohydrates, proteins, and plenty of fluids. 🍤🐠 Seafood. These include: tuna, cod, salmon and its kinds. Fish food is considered the most effective material in building muscle. Such foods contain omega-3, and many amino acids. 🥛 Dairy and fermented milk products. Kefir, cottage cheese, milk, yogurt. These contain lactic acid bacteria that speed up the metabolism. There is a large concentration of vitamin D and calcium, which strengthens bone tissue and helps build muscle mass. 🥚 Chicken eggs. The most useful is egg white, which is welcomed in any quantity. The yolk is better to consume no more than 2 pieces a day. Eggs contain vitamins D, E, A and protein. 🥩Low-fat meat. Beef, veal, chicken, turkey, and rabbit meat. They contain protein, creatine and acids that help burn fat and build muscle quickly. 🌰 Cereals and legumes. Include delayed carbohydrates, amino acids, and protein.
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How do I eat to boost my immune system?
Reduce the amount of trans fats and saturated fats in your food intake, namely: ▪️ remove all processed foods from your diet: sausages, frankfurters, fast food, low-quality convenience foods.
Enriching food with phytosterols: ▪️ these include: unrefined vegetable oils, nuts, fruits, vegetables, legumes.
Inclusion of whole-grain cereals, and avoiding refined bread, cereal, and white rice.
Inclusion of raw and cooked vegetables in the diet.
The consumption of lean meat, fish, poultry without skin. The main thing is not to fry in oil! Bake, stew, steam cook, grill, boil.
Sugar should be 10% of the total diet, no more!
Compulsory observance of the water regime! Not less than 1.5 liters a day.
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Practical and easy exercises to work the lower back area ☑️

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“SLEEPING BUTTOCKS SYNDROME” The ridiculous name hides a real problem, it is quite common among modern people. A sedentary lifestyle, sedentary work, infrequent walks, the habit of resting in a lying or sitting position are factors for the development of "sleeping buttocks syndrome". As the body becomes accustomed to this lifestyle, it tends to transfer the load from the buttocks to other muscle groups and when squatting, it causes the knees to bend inward or moves the pelvis sideways, resulting in the necessary muscles not getting the necessary load. Sleeping glute syndrome is easier to prevent, but it's also quite realistic to get rid of it. You need to concentrate your training around isolated exercises involving the hip joint, such as circular movements of the legs, abductions, and adductions. The exercises should be performed first in the lying position, then on all fours, and later in the standing position. Start with static exercises, keeping the muscles tense for a few seconds, then switch to dynamic exercises and use weights. The main thing is to concentrate on your sensations and feel that the load is on the glutes!!!
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Last updated: 26.05.22
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