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Athletesfitnessclubau

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25.01.2022 FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO Hip weakness is a typical cause of activity-related injuries, especially in runners and cyclists. Strengthening your hip abductors takes time, so be sure to start slowly and progress safely. 1 Side-Lying Leg Lifts Muscles worked: hip abductor muscles, including the gluteus medius Lie on your side with your hips stacked.... Place your top hand on the floor in front of you as a reminder not to lean forward or backward. Stack and flex both feet. Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds. Lower down for a count of 3, returning to the start position. Repeat on 1 side for 10 reps and then switch to the other leg, working up to 3 sets. As you progress, aim to do 20 reps on each side. 2 Hip Drop Equipment needed: a raised step, like the bottom of a staircase or a fitness bench on 1 or 2 risers Muscles worked: gluteus medius Stand on a step or raised surface with 1 foot. Keep your standing leg straight. Lower the opposite leg down, initiating the movement from your hip. Keep the standing leg straight and the shoulders stable during the whole movement. Hold the lowered position for 2 seconds without letting our pelvis rotate. Return to neutral with your hips once again levelled. Make each lower, and lift slowly and controlled. Complete 12 to 15 reps, working toward 20 to 25 on each side. 2 other exercises in the comments FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

24.01.2022 important Some of these stretches can be done anywhere. You might even take short breaks during the day to stretch the back and dissolve tension as it is. 1 Cat-Cow movements These gentle spinal movements are an excellent way to warm the body up for more difficult postures while releasing stiffness in the mid-back. Repeat 5-7 times... 2Passive backbend After a long day at work, a passive backbend can help relieve tension. Hold this pose for as long as you like, preferably for at least three minutes. Incorporating this stretch into your daily routine will dramatically increase back flexibility, reduce tension, and improve your posture. 3Seated twist Twists are a wonderful way to release the mid-back and improve flexibility. In yoga philosophy, twists help to wring out the internal organs and encourage detoxification. During the twist, keep the spine long by sitting up straight. Twists are designed to elongate the spine, but the turning action can compress the vertebrae if the back is rounded. 4 Cobra Pose This gentle backbend both stretches and strengthens the back. It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle to improve posture. 5 Bridge Pose Bridge Pose also gently opens the front body. This pose places slight pressure on the neck. Be sure to keep your gaze up to a single point on the ceiling, refraining from turning your head. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

22.01.2022 What Is Magnesium? Magnesium is one of the most common minerals on earth and is present in many foods. It's essential for human health and is used in over 600 cellular reactions throughout your body Every cell and organ need this mineral to function properly. It contributes to bone health, as well as proper brain, heart and muscle function.... Magnesium is an important mineral that is necessary for overall health. Benefits of these supplements range from fighting inflammation and lowering blood pressure to possibly improving sleep. Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind. Insufficient magnesium intake is linked to sleep problems. Some populations are particularly at risk of deficiency. Magnesium may improve your sleep. It plays an important role in your nervous system, helping to activate mechanisms that quiet and calm you. If you'd like to try magnesium for sleep, start by increasing your intake from whole foods. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

21.01.2022 put the bottle down mate Red Bull, Monster, Rockstar, NOS and Full Throttle are examples of popular energy drink products Energy drinks can deliver on some of their promised benefits by increasing brain function and helping you function when you're tired or sleep-deprived. However, there are a number of health concerns with energy drink mainly related to excessive caffeine intake, sugar content and mixing them with alcohol. Energy drinks also contain several... ingredients. A few of the most common elements other than caffeine are listed below: Sugar: Usually primary in the source of calories in energy drinks, although some do not contain sugar and are low-carb friendly. B vitamins: Play an important role in converting the food you eat into energy your body can use. Amino acid derivatives: Examples are taurine and L-carnitine. Both are naturally produced by the body and have roles in several biological processes. Herbal extracts: Guarana is likely included to add more caffeine, while ginseng may have positive effects on brain function. Multiple studies have shown energy drinks can reduce mental fatigue and improve measures of brain function, such as memory, concentration and reaction time. Several people have developed heart problems after consuming energy drinks, possibly due to drinking too much caffeine or mixing energy drinks with alcohol. Energy drinks mixed with alcohol can leave you feeling less intoxicated while still experiencing alcohol-related impairments. Consuming energy drinks with alcohol is not recommended. If you choose to drink energy drinks, limit your intake to 16 ounces (473 ml) per day and stay away from "energy shots." Additionally, try to reduce your intake of other caffeinated beverages to avoid the harmful effects of too much caffeine. Some people, including pregnant and nursing women, children and teenagers, should avoid energy drinks altogether. See more

21.01.2022 Please read Traditionally, strength is measured by how many weights you can lift. But what does it mean to be a strong man? True strength is a quiet an unstoppable sense of purpose that drives you forward and defines how you respond to adversity. ... It is not brute force, but rather an internal strength that builds resilience and keeps you moving forward through the tough times. True strength requires self-awareness, strong values, and commitment. You can cry and still be strong. "You can breakdown and still be strong. You can be vulnerable and still be strong. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

18.01.2022 Coconut Coconut is a high-fat fruit that has a wide range of health benefits. These include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease. However, coconut is very high in fat and calories, so watch your portion sizes if you are trying to lose weight or need to follow a low-fat diet. Overall, unsweetened coconut meat makes a great addition to a balanced diet.... The nutrition facts for 1 cup (80 grams) of fresh, shredded coconut meat are Calories: 283 Protein: 3 grams Carbs: 10 grams Fat: 27 grams Sugar: 5 grams Fibre: 7 grams Manganese: 60% of the Daily Value (DV) Selenium: 15% of the DV Copper: 44% of the DV Phosphorus: 13% of the DV Potassium: 6% of the DV Iron: 11% of the DV Zinc: 10% of the DV FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

18.01.2022 It's High in Nutrients Cucumbers are a refreshing, nutritious and incredibly versatile addition to any diet. They are low in calories but contain many important vitamins and minerals, as well as high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels. Cucumbers are low in calories but high in many important vitamins and minerals.... Additionally, cucumbers have high water content. In fact, cucumbers are made up of about 96% water One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1): Calories: 45 Total fat: 0 grams Carbs: 11 grams Protein: 2 grams Fiber: 2 grams Vitamin C: 14% of the RDI Vitamin K: 62% of the RDI Magnesium: 10% of the RDI Potassium: 13% of the RDI Manganese: 12% of the RDI To maximise their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

17.01.2022 Don't Forget Where Come From, And Never Take Your Eyes Of Where You Going I will Bring some thing lot more then what you see on stage... @alexmoezi966 @icn_nsw @icn_worldwide @icnqld @icn_victoria @icn_act @athletesfitnessclubau @josh.sanouli_coach FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau #dailytoughfitness #workouts #workouttips #workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

12.01.2022 FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

10.01.2022 FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT Beef: Nutrition Facts and Potential Health Benefits 1 Its rich in high-quality protein, beef may help maintain and grow muscle mass. Its beta-alanine content may reduce fatigue and improve exercise performance. Plus, beef may prevent iron deficiency anemia. 2 Therefore, it may improve muscle growth and maintenance, as well as exercise performance. As a rich source of iron, it may als...o cut your risk of anemia. 3 High consumption of processed meat and overcooked meat has been linked to an increased risk of heart disease and cancer. 4 On the other hand, unprocessed and mildly cooked beef is healthy in moderation especially in the context of a healthy lifestyle and balanced diet. nutrition facts for a 3.5-ounce (100-gram) serving of broiled, Calories: 217 Water: 61% Protein: 26.1 grams Carbs: 0 grams Sugar: 0 grams Fiber: 0 grams Fat: 11.8 grams Protein Its exceptionally rich in high-quality protein, vitamins, and minerals. Vitamin B12: 104% DV Niacin (vitamin B3): 29% DV Vitamin B6: 19% DV Choline: 15% DV Riboflavin (vitamin B2): 13% DV Pantothenic acid (vitamin B5): 11% DV Thiamin (vitamin B1): 3% DV Vitamin E: 1% DV Vitamin K: 1% DV Zinc: 57% DV Minerals Selenium: 37% DV Phosphorus: 14% DV Iron: 14% DV Potassium: 6% DV Magnesium: 5% DV Copper: 9% DV Sodium: 3% DV Calcium: 2% DV Manganese: 0.5% DV Beef provides a large source of L-Carnitine: L-carnitine is a compound that naturally occurs in beef. Based on research into carnitine supplementation, it seems to have a positive impact on various health markers. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

06.01.2022 Read below Do not panic ! Do this breathing routine and start plan up your lockdown. Take it in the most positive way you can ! Comment below your tips, or ways to spend your home time in a best and safest way ... FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips

04.01.2022 Beets provide some impressive health benefits. Not to mention, they are low in calories and a great source of nutrients, including Fiber, folate and vitamin C. Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance. They are delicious and easy to add to your diet. They are low in calories, yet high in valuable vitamins and minerals. They contain a bit of almost all the vitamins and minerals that you need.... Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximise their effects, beets should be consumed 23 hours before training or competing. Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. Beets have high water and low-calorie content. Both of these properties are beneficial for weight loss. Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot. Calories: 44 Protein: 1.7 grams Fat: 0.2 grams Fiber: 2 grams Vitamin C: 6% Folate: 20% Vitamin B6: 3% Magnesium: 6% Potassium: 9% Phosphorous: 4% Manganese: 16% Iron: 4% FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

03.01.2022 stop taking this test boosters product I can tell you how to do it 1Exercise and Lift Weights. Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.... 2 Eat Protein, Fat and Carbs What you eat has a major impact on testosterone as well as other hormone levels. Dont overeat and dont restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein. 3 Minimize Stress and Cortisol Levels. Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. 4 Get Some Sun or Take a Vitamin D Supplement. Research has shown that it has various health benefits, and may also work as a natural testosterone booster 5 Take Vitamin and Mineral Supplements. In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc 6 Get Plenty of Restful, High-Quality Sleep. Getting good sleep is just as important for your health as diet and exercise It may also have major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips See more

02.01.2022 Hug your pillows Sleep is essential for good health. We need rest to survive just like we need food and water. its no wonder that we spend about one-third of our lives sleeping. Many biological processes happen during sleep: The brain stores new information and gets rid of toxic waste. Nerve cells communicate and reorganise, which supports healthy brain function.... The body repairs cells restore energy and release molecules like hormones and proteins. Cellular restoration The idea is that sleep allows cells to repair and regrow. This is supported by many important processes that happen during sleep, including: muscle repair protein synthesis tissue growth hormone release Brain function sleeping is required for brain function. Specifically, it allows your neurons, or nerve cells, to reorganise. When you sleep, your brains glymphatic (waste clearance) system clears out waste from the central nervous system. t removes toxic byproducts from your mind, which build up throughout the day. This allows your brain to work well when you wake up. Weight maintenance Sleep affects your weight by controlling hunger hormones. This includes ghrelin, which increases appetite, and leptin, which boosts satiety. During sleep, ghrelin decreases because youre using less energy than when youre awake. Lack of sleep, however, elevates ghrelin and suppresses leptin. This imbalance makes you hungrier, which may increase the risk of weight gain. Immunity A healthy and strong immune system depends on sleep. When you sleep, your body makes cytokines, which are proteins that fight infection and inflammation. It also produces certain antibodies and immune cells. Together, these molecules prevent sickness by destroying harmful germs. ThatThats why sleep is so important when youre sick or stressed. During these times, the body needs even more immune cells and proteins. See more

01.01.2022 Nothing felt better FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT FOLLOW @athletesfitnessclubau ... #dailytoughfitness #workouts#workouttips#workout #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #befitmotivation #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #weightlosstips #fatlosstips 2d See more

01.01.2022 This article tells you everything you need to know about tomatoes. Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases. They are also a great source of vitamin C, potassium, folate, and vitamin K. Tomatoes can be a valuable part of a healthy diet. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburn...s. Nutrition facts The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber. Here are the nutrients in a small (100-gram) raw tomato Calories: 18 Water: 95% Protein: 0.9 grams Carbs: 3.9 grams Sugar: 2.6 grams Fiber: 1.2 grams Fat: 0.2 grams Vitamins and minerals Tomatoes are a good source of several vitamins and minerals: Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake. Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and bone health Folate (vitamin B9). One of the B vitamins, folate is important for average tissue growth and cell function. Its particularly essential for pregnant women. FOLLOW @athletesfitnessclubau FOR MORE AWESOME DAILY INFO THANK YOU FOR SUPPORT #dailytoughfitness #workouts#workouttips #befitmotivation #fitnesstips #exercise #exercisemotivation #exercisetips #workouts#workouttips #fitnesstips #fitnessmotivation #workouts #workouttips #fitnessmotivation #exercise #diet #fitness #health #workout #motivation #cardio #bodybuilding #weightloss #nutrition #fatlosstips See more