Win a BlackBoard this weekend by going on a virtual run and having tons of fun. Join for free, check out how on this weeks video on my YouTube channel. 👍🏻🏃‍♂️🏃🏼🏃‍♀️ ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #runningman #training #runnerscommunity #runningaddict #run #trailrunning #instarunners #sport #strava #marathontraining #runninggirl #instarun #triathlon #trail #fitnessmotivation #motivation #courseapied #fitness #workout #runningmotivation #instagood #marathon #nature #runhappy #photooftheday #runner #lo #cardio #runningcommunity #swimbikerun

The right answer is... B- Within two hours! As we have mentioned in previous posts, the myth about the "anabolic window" may actually turn out to be somewhat true. Consuming a high-protein meal within two hours before, and then two hours after a workout has been shown to improve the anabolic (constructive) response of your body, as a result of training stimulation. What this means for you is that you should eat a high-protein meal a minimum of 90-120 minutes before a workout, to allow time for digestion, and then, within two hours after. Comment your favorite post-workout meal below! #proteinmeal #easyfood #eatbetter #cleanfood #healthyfoods #foodgoals #digestion #nutrition #naturalmedicine #fitmeal #leanmeals

Win 3 months of Run Coaching by me. To enter go to my website and look for the blog post under the News tab in the menu. Enter before January 31st for your chance to WIN. #running #runcoach #runningcoach #runcoaching #win #contest #runcontest #runningmotivation

As we have mentioned in a previous post, intense training is strenuous by nature and requires longer rest times between sets. That is if you want to optimize your performance from set to set. Think of it this way... If you do 10 reps with 50 kg and only rest a minute, your performance will quickly diminish after a couple of sets. If however, you take a bit more rest to prepare for the next set physically and mentally, it is likely that those 10 reps will be sustained for more sets, leading to greater total output. So try this - In your next workout, do challenging working sets close to failure in the 6+ rep range and take about 3 minutes of rest between sets! Comment below after and tell us how your performance was affected! #rest #breathe #rejuvenation #energy #strength #regenerate #focus #letgo #gratitudealways #renew #selflove #healing #selfcare #selfworth #mentalhealthfirstaid

Your Total daily energy expenditure (TDEE) is the amount of energy (calories coming from food) that our body needs to maintain its mass and healthy physiological functioning. Your TDEE depends on: Gender Age Height Weight Non-training activity Training activity Food consumption Each of these variables has a formula, but worry not - All that complex math is compiled in simple to use TDEE calculators, easily findable online! The most accurate one in our opinion? You can. find it here - https://www.traininginthebay.com/macro-calculator/ Don't take this for granted though! These calculators are not always a hundred percent accurate, so play around with the food/calories/macros and see what actually makes you lose/gain/maintain weight! #tdee #diethelp #diethacks #musclegains #nutritionist #optimalhealth #nutritioncoaching #nutritiontip #measurements #freshstart #caloriesout #caloriecounting #healthyeating

My new website is live! Check now for a chance to WIN 3 months Run Coaching, get FREE E-books, 40% discount on coaching, so go check it out. Link in bio. ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #instarun #instarunners #runningcommunity #run #training #runnersofinstagram #workout #runners #runningday #trailrunning #runningismytherapy #runhappy #motivation #runninglifestyle #runningmotivation #fit #runninglovers #runninginspiration #runner #runnersworld #runninggirl #runninglife #gym #fitnessmotivation #instarunner #runningterritory #sport #marathon #runnerscommunity #nature ⁣

The answer is... True. Did you know that most seed oils are heavily treated during production, which leads to them, having a very imbalanced omega-3/6 profile? The sheer amount of omega-6 fatty acids has been proven to be highly inflammatory and you should therefore avoid all types of seed oils. Instead, rely on olive oil, for your salads and butter for your cooking! Furthermore, to get your essential dietary fat, add foods like fatty fish, avocados, nuts, and omega-3 supplements! #seedoils #realfood #healthylifestyle #vegetableoils #butterishealthy #lowcarbdiet #healthysnacks #weightloss #hearthealthy #healthyfats #healthiswealth

You can do it!

Nowadays, most people stare at a screen for a living and well, that is no good for the eyes! The eyes too have muscles that were designed to MOVE! So try this - When you go to bed, turn off the lights, cover your eyes in complete darkness and move them. Move them left, right, diagonally, up and down - See how it feels! #eyestretch #eyeexercise #movement #eyerelief #eyemuscle #eyemassage #eyeinformation #didyouknow #eyecare #eyefact