Good morning everyone ✨ Yesterday was a very productive day for me which I am very happy about 🙌! I managed to make it to the gym for 2 back-to-back classes 🏋️♀️, buy fruit from the market🍓, collect a parcel from the post office📦, create and photograph 4 new recipes 📸 (😱), edit some photos 🥗, type up a few recipes 📖 aaaand eat all of the food inbetween 😋. Although it wasn’t the most relaxing Sunday, I feel like I accomplished so much which should take some of the load off of this week. I sometimes forget that I’m also a student and I need to make time to study too 🤓. My life isn’t just gym and food unfortunately 😅
Since it’s Monday which is probably most peoples least favourite day of the week, I thought I’d share these amazing waffles as a little pick-me-up 💜
What you’ll need:
👩🍳1 flax egg 👩🍳50g courgette 👩🍳40g oats 👩🍳30g @freesoulsistas vegan vanilla protein 👩🍳1 tsp baking powder 👩🍳150ml @barebells.uk vanilla milkshake 👩🍳1/2 tsp lemon juice 👩🍳Spray oil
I topped mine with some warmed berries, @alpro almond yogurt, pumpkin seeds and a drizzle of @coconutmerchant coconut nectar honey 👌
As always, the full recipe can be found on my blog www.bonniebrazilb.com and linked in my bio. I looveeee these waffles and I’m certain you will too! 🤗
Strong not skinny 🏋🏽♂️ 🏋🏽♂️
📌Tag a strong woman in your life📌
743 minutes ago
Why post workout protein shakes?
Taking protein in the first 30 minutes or so after a workout can help the body to begin quickly healing the micro-tears in the muscle, a process which makes muscles stronger over time.
The amino acids in a protein shake tend to reach the bloodstream and then the muscles a lot faster than protein bound in food.
I recommend to consume 20 gram - 30gram whey protein shake immediately after a strength workout.
2413 minutes ago
313 minutes ago
3 TOP TRAINING TIPS TO START YOUR WEEK OFF RIGHT 📈🏋🏻♀️👇@omniperformance .
➕ START STRONG - There’s a huge chance you consumed extra energy over the weekend so use this to your advantage. Come into Monday with a lot of energy and go heavy with the lifts you enjoy. This will set the standard for the week. .
➕ DON’T GO TO FAILURE - I see too many people start a Monday by absolutely ruining themselves because they feel guilty from the weekend. This level of intensity just isn’t sustainable and you will gradually see a drop off in your motivation by the middle of the week. Make sure you are leaving some in the tank in every session. You should be coming out of your sessions energised instead of depleted and fatigued. .
➕ HYDRATE - No doubt the weekend is slightly different when it comes to food intake and water consumption. My advice will be to start your week with 4+ litres a day. You will guarantee to see a huge effect in your energy levels and how well you perform. .
414 minutes ago
Discipline determines your destiny, not your desire. As long as you do your part, God got you on the rest. Let’s all have a blessed week. Get up, pray up, GRIND!
Grab your headwear (dad & fitted hats shown in photo) & other gear at TeamSwoh.com/shop (Link in bio) today!
Injured the hand so going to wait a little bit before jumping back into weights, don't want to open my wound 💪
731220 March, 2019
Big body 315lb no spot @ 165LB! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
DM me if you’re looking for a good bench plan or tips! Got some good gems I’ve used over the years that have set me apart from the vast majority of people in my weight class! •*
425746 February, 2019
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Haven’t hit the bags in while so thought I’d get after it. Music by: @anthonysweats got high hopes and expectations for him and his career in the future! If you or anyone you know makes music and wants it to be featured in a video for free just DM me and if it’s good I might just use it 😎🤝 *!