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  • Hiyaaaa friends! As it has been getting sunnier and warmer I want to talk about vitamin D.
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What is vitamin D? it’s a fat-soluble vitamin that’s important for bone health because it helps to regulate calcium and phosphate, it helps to support immune function, helps support mood, and more. The RDA for vitamin D for the average adult is 600 iu, or 15 mcg. This RDA is set under the assumption that the individual is getting minimal sunlight exposure and is getting the majority of their vitamin D through food sources such as fatty fish, egg yolks, and dairy. For reference, a 6 oz serving of salmon has around 750 iu. However, something that’s really cool about vitamin D is that it can be synthesized from cholesterol in your body through sun exposure!
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How does that work??? Basically, when UV rays hit a cholesterol precursor called 7-dehydrocholesterol (7-DHC) in your skin, 7-DHC is converted to vitamin D3. But vitamin D3 on its own is inactive until it is converted, through hydroxylation reactions in the liver, to active 25 hydroxyvitamin D (25(OH)D). 25(OH)D is what is measured when your vitamin D levels are tested, and it’s the form that is active and plays its important roles in bone, immune function, muscle health, and more.
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There are lots of factors that impact how much vitamin D you can get from the sun, including time of year, pollution, amount of clothing worn, and level of melanin in the skin, but general recommendations suggest that 10-30 min of midday sun exposure a few times a week should do the trick (and that’s without considering any vit D from food).
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We actually talked about this in a class a few years ago because there’s a balance between protecting your skin from the sun and getting your vitamin D. We came to the conclusion that about 10 or so min before applying sunblock would prob be coo (but this was a student conclusion, not at all meant to be taken as medical advice lol). And don’t worry!!! If you mess up and fall asleep and get sunburned (while not good for your skin and hopefully isn’t happening often!!!) you’re not going to OD on vit D. Sunscreen is life ok bye!
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Clean out the fridge/ freezer pizza. Tryna eat all my food before moving
  • Hiyaaaa friends! As it has been getting sunnier and warmer I want to talk about vitamin D.

    What is vitamin D? it’s a fat-soluble vitamin that’s important for bone health because it helps to regulate calcium and phosphate, it helps to support immune function, helps support mood, and more. The RDA for vitamin D for the average adult is 600 iu, or 15 mcg. This RDA is set under the assumption that the individual is getting minimal sunlight exposure and is getting the majority of their vitamin D through food sources such as fatty fish, egg yolks, and dairy. For reference, a 6 oz serving of salmon has around 750 iu. However, something that’s really cool about vitamin D is that it can be synthesized from cholesterol in your body through sun exposure!

    How does that work??? Basically, when UV rays hit a cholesterol precursor called 7-dehydrocholesterol (7-DHC) in your skin, 7-DHC is converted to vitamin D3. But vitamin D3 on its own is inactive until it is converted, through hydroxylation reactions in the liver, to active 25 hydroxyvitamin D (25(OH)D). 25(OH)D is what is measured when your vitamin D levels are tested, and it’s the form that is active and plays its important roles in bone, immune function, muscle health, and more.

    There are lots of factors that impact how much vitamin D you can get from the sun, including time of year, pollution, amount of clothing worn, and level of melanin in the skin, but general recommendations suggest that 10-30 min of midday sun exposure a few times a week should do the trick (and that’s without considering any vit D from food).

    We actually talked about this in a class a few years ago because there’s a balance between protecting your skin from the sun and getting your vitamin D. We came to the conclusion that about 10 or so min before applying sunblock would prob be coo (but this was a student conclusion, not at all meant to be taken as medical advice lol). And don’t worry!!! If you mess up and fall asleep and get sunburned (while not good for your skin and hopefully isn’t happening often!!!) you’re not going to OD on vit D. Sunscreen is life ok bye!

    Clean out the fridge/ freezer pizza. Tryna eat all my food before moving

  •  187  10  49 minutes ago
  • Follow and Tag @girlsinhimalayas to get feature or use hashtag #girlsinhimalayas also tag a girl who live to explore ️️. .
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Do not stop thinking of life as an adventures, Don’t let anyone rob you of your imagination, your creativity, or your curiosity. It’s your place in the world; it’s your life. Go on and do all you can with it, and make it the life you want to live.

We inspire and motivate the girls who dream to explore. Join us to fulfill your dreams, experience a lifetime thrill & adventure.
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⏹️In frame : @deeksharawatt
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#himachalpradesh #uttarakhand #yourshot_india #delhiblogger #himalayas #naturephotography #fashionphotography #delhidiaries #girlstravel #travelphotography #indiatravel #incredibleindia #campzy #_soi #travel #mountains #dslrofficial #tripotocommunity #portarit 
#travelblogger #lonelyplanetindia #mypixeldiary #portraitphotography  #manali #indiangirlstravel
#portrait_ig  #fitness  #wanderlust #fashionblogger
  • Follow and Tag @girlsinhimalayas to get feature or use hashtag #girlsinhimalayas also tag a girl who live to explore ️️. .
    .
    Do not stop thinking of life as an adventures, Don’t let anyone rob you of your imagination, your creativity, or your curiosity. It’s your place in the world; it’s your life. Go on and do all you can with it, and make it the life you want to live.

    We inspire and motivate the girls who dream to explore. Join us to fulfill your dreams, experience a lifetime thrill & adventure.
    .
    .
    ⏹️
    ⏹️In frame : @deeksharawatt
    ⏹️
    .
    .
    #himachalpradesh #uttarakhand #yourshot_india #delhiblogger #himalayas #naturephotography #fashionphotography #delhidiaries #girlstravel #travelphotography #indiatravel #incredibleindia #campzy #_soi #travel #mountains #dslrofficial #tripotocommunity #portarit
    #travelblogger #lonelyplanetindia #mypixeldiary #portraitphotography #manali #indiangirlstravel
    #portrait_ig #fitness #wanderlust #fashionblogger

  •  244  21  1 hour ago
  • Heeeei Ihr lieben ❤️
Ich hoffe ihr hattet alle ein schönes und entspanntes Wochenende 🍀💝Der Montag ist schon wieder geschafft 🔥🔥🍀
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💪️ 🌟 #smile #toptags #Fitgirl #fitfam #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #friends #instagood #life #popularpic #likeforlike #cute #happy #tbt #girl #fashion #instalike #followme #family #follow #nature
  • Heeeei Ihr lieben ❤️
    Ich hoffe ihr hattet alle ein schönes und entspanntes Wochenende 🍀💝Der Montag ist schon wieder geschafft 🔥🔥🍀



    💪️ 🌟 #smile #toptags #Fitgirl #fitfam #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #friends #instagood #life #popularpic #likeforlike #cute #happy #tbt #girl #fashion #instalike #followme #family #follow #nature

  •  534  9  59 minutes ago
  • Tuning up for a time trial - after months of work and no races, there’s no better time to put all that training and fitness to the test 👊🏼
  • Tuning up for a time trial - after months of work and no races, there’s no better time to put all that training and fitness to the test 👊🏼

  •  524  9  51 minutes ago
  • I know YOU can do this 💪🏽 Have a great week everyone ❤️ #mondayboost
  • I know YOU can do this 💪🏽 Have a great week everyone ❤️ #mondayboost

  •  3,062  101  1 hour ago
  • 🇺🇸It's okey not to give 100% in your workout , we are humans and sometimes the energy is just out of use.🔌
This problem I had today, during my chest workout it was extreme how little strength I had. 😂👶🏼
I'm honest, it was a really stupid workout and
it was so unnecessary🤦🏽‍♀️
But hey sometime it happen🙏🏼 If a workout wasn't good it dosen't mean that you lose muscles or you are not disciplined enough it means that we are human and sometimes we don't work as a robot🤖
So don't have panic if it doesn't work to 100%, it's completely normal🔥 just do it better again next time 💪🏼
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🇩🇪Es ist okey mal nicht 100% im Training zu geben, es ist Menschlich und manchmal ist einfach die Energie draußen. 🔌
Das Problem hatte ich heute, bei meinem Brusttraining, es war heftig wie wenig Kraft ich hatte. 😂👶🏼
Ich bin ehrlich, es war echt ein doofes Training und ich hätte es mir auch sparen können... ich quälte mich einfach durch die Übungen.🤦🏽‍♀️
Aber hey sowas passiert mal 🙏🏼wenn dann mal ein Training nicht gut war heißt es noch lange nicht man verliert Muskeln oder ist nicht diszipliniert genug es heisst einfach das wir Menschen sind und manchmal nicht funktionieren wie gewünscht.
Also keine Panik wenn es mal nicht zu 100% klappt, es ist völlig normal🔥gebe einfach beim nächsten mal wieder alles 💪🏼
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#fitness #gym #workout #fitnessmotivation #motivation #bodybuilding #naturalbodybuilding #training #fit #fitfam #sport #gymlife #muscle #exercise #instafit #brusttraining #fitlife #chest #chestday #chestworkout #chestpump #armsworkout #vqfit #chestexercises #fitcouple #couplegoals #powercouple #love #frauenfitness #frauenpower
  • 🇺🇸It's okey not to give 100% in your workout , we are humans and sometimes the energy is just out of use.🔌
    This problem I had today, during my chest workout it was extreme how little strength I had. 😂👶🏼
    I'm honest, it was a really stupid workout and
    it was so unnecessary🤦🏽‍♀️
    But hey sometime it happen🙏🏼 If a workout wasn't good it dosen't mean that you lose muscles or you are not disciplined enough it means that we are human and sometimes we don't work as a robot🤖
    So don't have panic if it doesn't work to 100%, it's completely normal🔥 just do it better again next time 💪🏼
    _________________________________
    🇩🇪Es ist okey mal nicht 100% im Training zu geben, es ist Menschlich und manchmal ist einfach die Energie draußen. 🔌
    Das Problem hatte ich heute, bei meinem Brusttraining, es war heftig wie wenig Kraft ich hatte. 😂👶🏼
    Ich bin ehrlich, es war echt ein doofes Training und ich hätte es mir auch sparen können... ich quälte mich einfach durch die Übungen.🤦🏽‍♀️
    Aber hey sowas passiert mal 🙏🏼wenn dann mal ein Training nicht gut war heißt es noch lange nicht man verliert Muskeln oder ist nicht diszipliniert genug es heisst einfach das wir Menschen sind und manchmal nicht funktionieren wie gewünscht.
    Also keine Panik wenn es mal nicht zu 100% klappt, es ist völlig normal🔥gebe einfach beim nächsten mal wieder alles 💪🏼
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    #fitness #gym #workout #fitnessmotivation #motivation #bodybuilding #naturalbodybuilding #training #fit #fitfam #sport #gymlife #muscle #exercise #instafit #brusttraining #fitlife #chest #chestday #chestworkout #chestpump #armsworkout #vqfit #chestexercises #fitcouple #couplegoals #powercouple #love #frauenfitness #frauenpower

  •  189  11  55 minutes ago