You might interested in

  • If you’re not fuelling for the exercise you’re doing, how do you expect your body to make positive adaptations to your training?
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Most recreational female athletes experience menstrual dysfunctional across their lifespan, particularly hypothalamic amenorrhea (HA).
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(HA) is one of the most common causes of secondary amenorrhea. The hypothalamus & pituitary (which regulate many of our body’s hormones) reduce or stop producing certain hormones,e.g reproductive hormones.Different athletes can have vastly different thresholds at which their menstrual cycles are affected.
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Your endocrine “hand break” will go on when YOUR body perceives it’s going through stress. E.g. it’s not safe at the moment for having a baby so it’s going to stop reproductive function to conserve energy. Lifestyle stress,over exercising, diet patterns, sleep, low energy availability, may all contribute to loss of menses. These can be accumulative factors BUT everyone’s metabolic endocrine handbrake is different. It can turn off at any stage dependent on how your body perceives these stresses.
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How does this affect performance? It creates POOR performance. Underfuelling isn’t going to elicit the results you want. Without hormones, you won’t get the results you’re after.  Lean muscle mass will be reduced without energy availability, without estrogen etc. Everything needs to be working synergistically!
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The problem is most females are in a subclinical low energy available state as it is. It’s very easy to fall into the trap of not eating enough daily, coupled with high training + LIFE stress. All it takes is 4 days of low energy availability to have effects on your endocrine system!
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Take home: 
1️⃣Stress needs to be managed well, no nutrition intervention will be effective if this isn’t managed
2️⃣45k cal/kgFFM is IDEAL don’t cut food.
3️⃣Food quality matters: Ideal intake of B vitamins, calcium, iron &zinc to ensure adequate energy production, haemoglobin synthesis, adequate immune function,& building & repair of bones/muscles.
.
.
 @sarahlizking has a few podcasts on this 😍
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Please seek advice from an accredited health professional in this manner.
.
Please avoid under fuelling.❤️
  • If you’re not fuelling for the exercise you’re doing, how do you expect your body to make positive adaptations to your training?
    .
    Most recreational female athletes experience menstrual dysfunctional across their lifespan, particularly hypothalamic amenorrhea (HA).
    .
    (HA) is one of the most common causes of secondary amenorrhea. The hypothalamus & pituitary (which regulate many of our body’s hormones) reduce or stop producing certain hormones,e.g reproductive hormones.Different athletes can have vastly different thresholds at which their menstrual cycles are affected.
    .
    .
    Your endocrine “hand break” will go on when YOUR body perceives it’s going through stress. E.g. it’s not safe at the moment for having a baby so it’s going to stop reproductive function to conserve energy. Lifestyle stress,over exercising, diet patterns, sleep, low energy availability, may all contribute to loss of menses. These can be accumulative factors BUT everyone’s metabolic endocrine handbrake is different. It can turn off at any stage dependent on how your body perceives these stresses.
    .
    How does this affect performance? It creates POOR performance. Underfuelling isn’t going to elicit the results you want. Without hormones, you won’t get the results you’re after.  Lean muscle mass will be reduced without energy availability, without estrogen etc. Everything needs to be working synergistically!
    .
    The problem is most females are in a subclinical low energy available state as it is. It’s very easy to fall into the trap of not eating enough daily, coupled with high training + LIFE stress. All it takes is 4 days of low energy availability to have effects on your endocrine system!
    .
    Take home:
    1️⃣Stress needs to be managed well, no nutrition intervention will be effective if this isn’t managed
    2️⃣45k cal/kgFFM is IDEAL don’t cut food.
    3️⃣Food quality matters: Ideal intake of B vitamins, calcium, iron &zinc to ensure adequate energy production, haemoglobin synthesis, adequate immune function,& building & repair of bones/muscles.
    .
    .
    @sarahlizking has a few podcasts on this 😍
    .
    Please seek advice from an accredited health professional in this manner.
    .
    Please avoid under fuelling.❤️

  •  444  39  1 hour ago
  • BRUNCH TIME ♥️
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🌱Œufs au plat bien coulants comme on aime
🌱Petites patates cuites au four (1cs d’huile d’olive, paprika, sel, poivre, ail en poudre et 20min à 200•c)
🌱Avocat
🌱1/2 buffala
🌱Tomates cerises
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On est pas bien la ? 🙏🏽
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Passez un bon dimanche 😘
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  • BRUNCH TIME ♥️
    .
    🌱Œufs au plat bien coulants comme on aime
    🌱Petites patates cuites au four (1cs d’huile d’olive, paprika, sel, poivre, ail en poudre et 20min à 200•c)
    🌱Avocat
    🌱1/2 buffala
    🌱Tomates cerises
    .
    On est pas bien la ? 🙏🏽
    .
    Passez un bon dimanche 😘






  •  194  7  28 minutes ago
  • Take me back..... 🇨🇭
  • Take me back..... 🇨🇭

  •  398  13  1 hour ago
  • Nouveau test en cuisine : verrine mascarpone citron vert / fraises / spéculos 😍

Je cuisine très très rarement du sucrée, parce que je suis une buse en pâtisserie et parce que je ne suis pas une grande fan de sucrée. Il est très rare que je finisse un repas sur une note sucrée. J’écoute avant tout mon corps, et si je n’ai plus faim, il n’y a aucun intérêt à manger un dessert ou un fruit, la plupart des gens le font par habitude et pas forcément par envie ! Apprenez à écouter votre corps. 
Programme de la journée : Dirty Dancing 💃🕺🏼, test d’un Tiramisu 🍰 balade et repos ! Et vous quoi de prévu en ce beau dimanche ? 😚 
#yummy #food #pornfood #healthy #eatclean #mangermieux #mangersain #mangersainement #weekend #sunday #sundaymood #healthyfood #strawberry #lemon #dessert #reequilibragealimentaire #motivation #dirtydancing
  • Nouveau test en cuisine : verrine mascarpone citron vert / fraises / spéculos 😍

    Je cuisine très très rarement du sucrée, parce que je suis une buse en pâtisserie et parce que je ne suis pas une grande fan de sucrée. Il est très rare que je finisse un repas sur une note sucrée. J’écoute avant tout mon corps, et si je n’ai plus faim, il n’y a aucun intérêt à manger un dessert ou un fruit, la plupart des gens le font par habitude et pas forcément par envie ! Apprenez à écouter votre corps.
    Programme de la journée : Dirty Dancing 💃🕺🏼, test d’un Tiramisu 🍰 balade et repos ! Et vous quoi de prévu en ce beau dimanche ? 😚
    #yummy #food #pornfood #healthy #eatclean #mangermieux #mangersain #mangersainement #weekend #sunday #sundaymood #healthyfood #strawberry #lemon #dessert #reequilibragealimentaire #motivation #dirtydancing

  •  165  12  1 hour ago
  • 🇨🇭🇩🇪 version below
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Bodies and art? A combination that is key to being succesful in the sport of bodybuilding.
.
Looking at yourself and identifying weaknesses and flaws - is it unhealthy? Maybe, but chasing the dream of turning Pro: It is what it is. And as long as you compare to yourself and continuously improve it can be a very satisfying process. 💕
....
Körper und Kunst? Eine Kombination, die der Schlüssel zum Erfolg im Bodybuilding-Sport ist.
.
Sich selbst betrachten und Schwächen und Mängel erkennen - ist das ungesund? Vielleicht, aber wenn du den Traum verfolgst, Profi zu werden: Es ist, was es ist. Und solange du dich mit dir selbst vergleichst und dich kontinuierlich verbessersr, kann dies ein sehr befriedigender Prozess sein. 💕
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📸 @beatbaschung
Preset: @sir_villforth
Bikini/Posing: @shawnscouture @shawncarla_ifbbpro
Coach: @team1stcallout
LPF Coach: @pauldougllaspersonal
Gym: @ap_athletics_gym @indigofitness @david_gym_zh_west
Supplements: @nutriathletic (carmen19) @iherb 
Nails: @le_nails_zug
Lashes/Brows/Lips: @smartlook_luzern 
Hair: @larosen_hair 
Mealprep: @fitmark_europe
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#npcnews bodybuilding #fitness #npc #gym #fitnessmotivation #ifbbpro #fitnessmodel #motivation #muscle #workout #fitfam #bodybuilder #mensphysique #fit #physique #fitspo #classicphysique #training #shredded #figure #instafit #gymlife #bikini #ifbbproleague #bodybuildingmotivation #abs #npcbikini #lifestyle .
https://tinyurl.com/yahslmc9
.
.
  • 🇨🇭🇩🇪 version below
    .
    Bodies and art? A combination that is key to being succesful in the sport of bodybuilding.
    .
    Looking at yourself and identifying weaknesses and flaws - is it unhealthy? Maybe, but chasing the dream of turning Pro: It is what it is. And as long as you compare to yourself and continuously improve it can be a very satisfying process. 💕
    ....
    Körper und Kunst? Eine Kombination, die der Schlüssel zum Erfolg im Bodybuilding-Sport ist.
    .
    Sich selbst betrachten und Schwächen und Mängel erkennen - ist das ungesund? Vielleicht, aber wenn du den Traum verfolgst, Profi zu werden: Es ist, was es ist. Und solange du dich mit dir selbst vergleichst und dich kontinuierlich verbessersr, kann dies ein sehr befriedigender Prozess sein. 💕
    .
    .
    .
    📸 @beatbaschung
    Preset: @sir_villforth
    Bikini/Posing: @shawnscouture @shawncarla_ifbbpro
    Coach: @team1stcallout
    LPF Coach: @pauldougllaspersonal
    Gym: @ap_athletics_gym @indigofitness @david_gym_zh_west
    Supplements: @nutriathletic (carmen19) @iherb
    Nails: @le_nails_zug
    Lashes/Brows/Lips: @smartlook_luzern
    Hair: @larosen_hair
    Mealprep: @fitmark_europe
    .
    .
    .

    #npcnews bodybuilding #fitness #npc #gym #fitnessmotivation #ifbbpro #fitnessmodel #motivation #muscle #workout #fitfam #bodybuilder #mensphysique #fit #physique #fitspo #classicphysique #training #shredded #figure #instafit #gymlife #bikini #ifbbproleague #bodybuildingmotivation #abs #npcbikini #lifestyle .
    https://tinyurl.com/yahslmc9
    .
    .

  •  159  11  31 minutes ago
  • ‘Choose a job you love and you’ll never have to work a day in your life’ 🦋 Cloud 9 feels after teaching my first Pilate class in studio today since covid!🤩 Today was an amazing reminder of how grateful I am to be doing something I love and am so passionate about... YAY to being able to teach again 🙌🏻 can’t wait to see you all in the studio this week🥰
  • ‘Choose a job you love and you’ll never have to work a day in your life’ 🦋 Cloud 9 feels after teaching my first Pilate class in studio today since covid!🤩 Today was an amazing reminder of how grateful I am to be doing something I love and am so passionate about... YAY to being able to teach again 🙌🏻 can’t wait to see you all in the studio this week🥰

  •  194  7  1 hour ago
  • Always remember, beginning is the hardest part..☆ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ #BallersHustle ☆ ☆ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ★ Follow ☞ @ballers_hustle ☜
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★ Follow ☞ @ballers_hustle ☜
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★ Follow ☞ @ballers_hustle ☜ ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
☆ Turn On Post Notifications ☆ ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
☆ TAG A FRIEND ☆
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☆ LIKE POST & SHARE ☆
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☆ ADD A COMMENT ☆
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  • Always remember, beginning is the hardest part..☆ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☆ #BallersHustle ☆ ☆ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ★ Follow ☞ @ballers_hustle
    ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ★ Follow ☞ @ballers_hustle
    ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ★ Follow ☞ @ballers_hustle ☜ ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ☆ Turn On Post Notifications ☆ ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ☆ TAG A FRIEND ☆
    ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ☆ LIKE POST & SHARE ☆
    ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
    ☆ ADD A COMMENT ☆
    ⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

  •  1,407  52  1 hour ago