FULL LEG WORKOUT ⬇️
This is a deload / recovery workout because I injured my knee about a month ago. I am working on slowly regaining strength, without causing and more damage to my knee.
1️⃣ Warm Up: 3 x 6-12
2️⃣ Squat: 5 x 7
3️⃣ DB Goblet Squat: 4 x 12
4️⃣ DB Stiff Leg Deadlift: 4 x 12
5️⃣ DB Walking Lunge: 3 x 24
6️⃣ Seated Hamstring Curl: 3 x 10-15
7️⃣ BB Calf Raise: 3 x 25
Tacos Fish (pescado capeado)🐟 😉Deliciosos tacos Capeados!!👌
Esta receta me trae grandes recuerdos, la preparaba con mi madre, era un delicioso banquete que disfrutábamos entre familia, y así poco a poco le fuí dando mi toque personal.
Hoy se las comparto con mucho cariño!
AÑADE A TU PLAN
Para el capeado:
1 taza harina de trigo todo uso
1 cucharadita mostaza
1/2 cucharadita polvo para hornear (rexal o royal)
al gusto Jugo sazonador (usé Maggi)
al gusto Ajo en polvo
al gusto Sal y pimienta
la necesaria Agua mineral
Puedes sustituir el agua mineral por leche o cerveza
cantidad suficiente aceite para freír
1/4 taza harina extra (para en-enharinar el pescado)
tacos 😉Tortillas de maíz para servir los
1.Mezclar todos los ingredientes hasta obtener una mezcla con la consistencia como para hot cakes, cortar el pescado en tiras o deditos.
2.Pasar las tiritas de pescado por harina sazonando con sal y pimienta. Freír en abundante aceite.
3.Ensalada de repollo y zanahoria rallada, crema y mayonesa al gusto, sal y pimienta, mezclamos todo perfectamente.
4.Para acompañar los tacos ocupamos lo siguiente:
5.🎆Aderezo de chipotle: crema, mayonesa, sal, pimienta, ajo en polvo, Chipotle al gusto, se licuan los ingredientes y listo 👌
6.🎆Aderezo de cilantro: misma parte de crema y mayonesa, el jugo de medio limón, cilantro, sal y pimienta, ajo en polvo, se licuan perfectamente los ingredientes y listo 👍
7.🎆Cebolla morada curtida en limón con orégano, sal y pimienta
8.🎆salsa bandera: chile, tomate, cebolla, cilantro, picado finamente.
9.😉Salsa de botella de tu preferencia y limón 🍋
Receta De: Hanna Hurtado
Foto De: Hanna Hurtado
Reposteada De: @cookpad_mx
Morning guys..let’s start ur day with some leg workout. One of my favourite workout out of all body part. I did leg 3-4 times a week. Let me share with some of my routine. #gymfreak#fitfam#naturalphyzique#npc#beastmode
5 set reps till failure
4 set reps 15-8
Bench lying curl
4 set reps 15-8
4set reps 15-8
Try to go far as posible
Leg curl machine
4set reps 15-10
Keto mail!!! I ordered @choczero on Friday and it came TODAY!! They’re having a sale right now for a bundle of 6 for 20% off! I used “𝐂𝐎𝐎𝐊𝗪𝐈𝐓𝐇𝐇𝐀𝐍𝐇” for additional 10% off.
I still have a box full of @choczero chocolates but who can resist this deal? I’m set for the rest of the year.
Can you tell what is my favorite flavor? Anything milk chocolate. I was in love with their dark chocolate and now I cannot get enough of their milk chocolate. Hands down, this is the 𝐁𝐄𝐒𝐓 keto chocolate. #choczero
1 01 minute ago
Post-workout *glow* 😛💦😎 Swipe —> for the most inaccurate stats ever and my super non-photogenic dinner 😈
1 12 minutes ago
#keto carbonara!🍝 It's what's for dinner!😋 #morningmeltdown100 Day 22 is in the bag!💪Looking forward to core inferno tomorrow, and that's big coming from me because I don't really enjoy doing abs/core work, but I've been s.l.o.w.l.y. starting to love it, haha!😂 Goodnight #fitfam 💋
Day 2 of shredding 🔥🔥.
I've already eaten 3 meals, have another 3 meals to eat, I've done cardio for 30 minutes, have 60 minutes of weight training later today and still have 4 clients to train ❤❤.
There is no substitute for hard work and when it comes to either gaining muscle or losing bodyfat, nutrition plays a a deciding factor if anything is going to change for you!!.
1st picture is my 3rd meal which is my white fish, broccoli, green beans with tuziki with a low carb energy drink. One of my favourite meals EVER!!
2nd picture is my low carb white fish meal prep that we cooked last night.
Each meal containing 1 cup steamed broccoli, 1 cup steamed green beans and for me.. 200g of baked Basa, for her it's 170g baked Basa.
We eat together, we sleep together, we train together and you better believe we're going to live happily ever after together.
Do more of what makes you happy. Cut out negativity. Yes, that includes people. And don’t allow circumstances or people to steal your joy. ❤️ #HappyMonday
1 43 minutes ago
I finished 'Born to Run' today, and one of the main take aways from the book was finding the joy in running. When running stops becoming a chore and something you start to look forward to, that's when you really get faster and stronger. The concept can certainly be applied more broadly to finding ways to enjoy exercise and not just running.
I really connected with this concept this evening. Today is the third Monday of the month which means - dodgeball. I probably should have taken it easier after yesterday's run, but I really enjoy the game and couldn't resist. It's a different kind of workout with lots of quick bursts of energy: sprinting, jumping, dodging, ducking, throwing. The best part is that it doesn't even feel like I'm exercising, because I'm just having three hours of fun.
1 13 minutes ago
495 for 3. Gonna try 5 next time lol. Comfortable under the bar again!
Monday Mom's Club?! Why not?!
Love getting to pull my friends together for some good food, good wine, and good laughs.
Let me just say, this world is SMALL! When you start introducing your friends from totally different circles and everyone pretty much knows each other somehow... it's pretty crazy!
1 24 minutes ago
Legs talk about Extensions
In my opinion there is 1 exercise that gets every single muscle of the quads fully shortened and that is the good old leg Extension.
Every gym up and down the country has them, regardless if you train at a “ Globo gym or proper old skool gym!”
Either way please get to grips with the leg Extension.
It’s a fantastic accessory exercise and really isolates the quads!
Obviously I’ve touched on the fact it’s the only exercise that gets all the muscles in your quads fully shortened so make sure you take advantage of this and don’t bounce or use a reflex action to make this exercise easier!
Remember it may be easier when bouncing but it means less of a contraction, less muscle fibres recruited which = less gainz!
When discussing the leg Extension the most shortened range is going to be at the very top, when your legs are parallel to the floor!
When you are at the top I want you to squeeze and contract your muscles so hard!
Think of it as if your muscles owe you money!
Spend time at the top of this exercise to make the most of this epic contraction!
In this video of me performing the leg Extension I’m trying to perform Mississippi Reps.....
So when I get to the top portion I’m counting
And back down and I repeat this for the given amount of reps!
You’re increasing the muscles time under tension so in simple terms your working harder for longer!
Anything over 8 reps burns like mad and the pump is incredible!
Don’t believe me give it a go and let
Me know how you get on!
2 04 minutes ago
From tonight’s killer chest workout, 27 days and counting. It feels so good to ahead schedule. just cruising in & not worried about having to make the weight class and still eat decent amount food, pushing heavy and intense on every single workout! #OlympiaBound#TeamFarah#ForTheWin
2 444 minutes ago
Sorry we’ve been MIA for a little bit but we’re back and better than ever baby!!! Some outdoor workouts without shoes?! Sign me up 🤪 •
- Sitting kettle bell raise
- kettle bell swing
- kettle bell 360 rotation •
Kettle bells are great to implement into your workouts instead of regular weights or balls. These exercises work your legs, core, arms and back! Get up and get outside 💪🏼🌲
1 24 minutes ago
She did it! 50 lbs down! .
I remember when Hana first came to @elitefitnessstudio510 and we sat down, discussed her goals, and how we would approach them via Personal-1-on-1 Training. I could tell that she knew it was going to be work and a long road ahead, and she let out a sigh, like, “Okay let’s get this over with”. .
Well, she still let’s out those sighs every now and again lol, but she makes up for it. Little did she know that she had so much in her to give day in and out. She was capable all along, and I feel proud and blessed to have witnessed it right before my eyes. It’s what I get up every day for, to see people HAPPY and proud of themselves. .
Great Job Hana, it wasn’t perfect, but it was CONSISTENT. Your work has paid off, and I’m elated to see the healthier YOU moving forward. It looks great on YOU!
1 44 minutes ago
I know it’s all “first world problems” 😂 but on Saturday I realised my HR monitor wasn’t working on my Fitbit. I called them and we troubleshooted a few things but nothing worked, so they ordered me a replacement the next day. I just got a dispatch confirmation email with an estimate of next week. Wtf?!! 😭😭😭😭 My HR wasn’t working but today it was going mental at the gym, pausing my workout when it felt like it and turning parts of the settings on and off 😑 I know it’s not a big deal but when my friend’s died a couple of years ago, she had a replacement within 2 days. Could I be any more impatient? I need my stats dammit! 😤😤😤😂😂
1 04 minutes ago
Time to hustle for that muscle!
Panthers is a resistance based workout, with the key premise built on overload. Over loading muscles and working towards muscle “fatigue “ and “failure” is the primary focus on any panthers session!
Light weight baby 💪🏻.
1 45 minutes ago
I have prayed for a power like you
To see deep down in my soul
Oh, you make me bloom like a flower at desert road💦
There is So Much to See, So Much to Enjoy, So Much to Do and So Much to Be❣
The further I go, the more Amazed I become. Courage & Curiosity.. turn into Treasures. 🌟
The Meaning, The Depth, The Truth.
Life has Everything to offer, even the things one could not possibly think of.
It Always and Only gets Better. 😊🙏🏻 .
I absolutely LOVE the way Life works.
May you call it Karma (the cycle of cause and effect; what happens to a person, happens because they caused it with their actions.), or any other principle of Life. 🙏🏻
It's Magnificent! I Bow for You! 🙏🏻
You do your job so perfectly even though you are just an illusion. 👌
Settling for less is not my thing.
It Never Was!
《A Precious, Exuberant, Joyful Being》
《Miracle - ItAlways&OnlyGetsBetter》 .
So Blessed and Grateful. 🙏🏻❤😇
What else can I ask for, when I have You... ❤
For You are Everything I ever asked for ❤
Like a wonderful miraculous and magical gift.
Better than I could have ever imagined. ❤
Oh life was only ever meant to be this gentle walk through a valley on a sunny day.. 😇😊🙏🏻 .
🌿lifeisgood🌿lifeisbeautiful 🌿blessedandgrateful .
🌟EternalBliss 😊 .
🕊 LOVE, INTEGRITY and COMPASSION 🕊
"You are one of a Kind, nowhere to be found. Oh..but Of Course...😇 🌟 .
Life is like a Multi Flavoured dish and I'll have Mine served on the plate of Respect. ~💎 .
Ain’t got super long caption for this, I’m just grateful that I found something that I love, passionate about. I’m grateful that I found fitness when I did ❤️. -
For all of you who’ve been dreaming about success, success is never owned, it is rented and the rent is due every fucking day. 💪🏾💫
Do you plant your own vegetables? If so, here are 4 staples in harvesting your own vegetables:
1) Harvest Vegetables Daily
A great practice in harvesting vegetables is taking a basket out to the garden every day to see what has ripened. Picking vegetables as soon as they are ripe often encourages the plant to produce even more.
2) Bigger Does Not Necessarily Mean Better
Most vegetables are at their peak of tenderness and flavor when they are relatively small. Zucchini, for example, are best when they are no more than six or seven inches long, and then they get tough and woody. (If you discover an overlooked whopper, grate it and make zucchini cookies or zucchini bread).
3) The Timing of Harvesting Vegetables
It's crucial to keep track of what you planted and when it was planted. Keep the seed packet so you know what to expect in terms of when it is ready for harvest. There are many cultivars of vegetables today, bred for different characteristics such as size and flavor. For example, it would be a shame to pick yardlong beans (which actually are best when they are 15 to 18 inches long) at the five to six inches that would be normal for pole beans. You can plant a watermelon variety that ripens at eight inches across or one that's not ready until the fruit weighs 30 pounds.
4) Look for Signs of Trouble
✖️LUNES✖️De vuelta a la rutina...aunque todavía me queda una semana de 😏vacaciones, nos toca quedarnos por Madrid porque tenemos varias cosas —así que hoy ha tocado llenar la nevera 🤟🏼con mucho color 🥬🥒🍒🍑🥒🥭🌽🍋🍐 como me gustan los lunes así — y es que la rutina tiene sus cosas buenas 💪🏻 a quién más le gusta la rutina? #mealprep#mealprepideas#realfood#realfooding
24 1,2289 hours ago
Lifting my inner strength to match my outer🔑
The last 4 weeks I took time to think about my body and soul. Are they in a mutually beneficial relationship? Not so much. I am taking my time to get them on the same page today so that they can grow together into the person I was meant to be, so I can show up as my authentic self✨
The inside work and the outside work go together. Like peanut butter and jelly, they are so much more than the sum of their parts. Once they find their balance, that is when real beauty and power are unleashed.