Level Up by Training

Yoga straight out of the bed.

New habit starting this week.

So far I have done 10 min sessions following

Result higher focus and calm throughout the day

𝐈𝐜𝐞 𝐜𝐫𝐞𝐚𝐦 - 𝐍𝐨𝐫𝐦𝐚𝐥 𝐯𝐬 𝐝𝐢𝐞𝐭 ⁣
⁣
Diet ice cream such as halotop has less fat, less sugar, less calories (less satisfaction 😅)⁣
⁣
It is a good substitute if you are a big ice cream fan and want to have it more often while working on your fat/weight loss, but you need to still look at it as a 𝘵𝘳𝘦𝘢𝘵 and not a “𝘩𝘦𝘢𝘭𝘵𝘩𝘺” snack.⁣
⁣
If it is a once in a while treat real ice cream will be totally fine in reasonable amounts ⁣
⁣
1 container (2 cups) of halo top⁣
10 g fat, 72 g carbs (17 g fiber), 19 g protein, 350 cal⁣
⁣
1 container (2 cups) Ben and Jerry⁣
60 g fat, 126 g carbs, 18 G protein, 1110 cal ⁣
⁣
@ Redwood Shores

𝐘𝐨𝐮𝐫 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐢𝐧𝐭𝐚𝐤𝐞 𝐝𝐞𝐩𝐞𝐧𝐝𝐬 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐥𝐞𝐯𝐞𝐥⁣
⁣
Swipe to see table based on body weight and activity level from for women⁣
⁣
Maintenance is about finding where your weight is stable, you are not gaining or losing weight. More than weight loss this is what you need to get a handle on.⁣
⁣
Note that these are averages based on multiple studies/metabolic equations. Your body composition, baseline metabolism, age, ... will all play a role.⁣
⁣
So the number you find here or anywhere else is just a generic guideline. To find what works best for you, start with the suggested calorie intake, if you are gaining weight reduce 250-500 cals (depending on your starting point) and track over a week to see if your weight stabilizes. If you are losing weight increase by that amount. Keep doing that until you find your baseline. ⁣
⁣
Always use weekly average of your weight instead of basing it off of one instance.⁣
⁣
I’ll talk about how to evaluate workout/activity level in another post.⁣
⁣
@ Redwood Shores

𝐌𝐞𝐚𝐥 𝐩𝐫𝐞𝐩 𝐚𝐧𝐝 𝐦𝐚𝐜𝐫𝐨 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠⁣
⁣
Here is the hack⁣
⁣
Know total amount of protein from the basic ingredients you are using (this could be from various protein sources, meat, beans, ...)⁣
⁣
Know how much protein you need for each of your meals⁣
⁣
number of meals = total protein/protein per meal⁣
⁣
Know how much carbs you need per meal⁣
⁣
total carbs you need to cook = number of meals x carbs per meal⁣
⁣
Invest in some quality food storage containers⁣
⁣
When your cooking is done divide it up (now you can eyeball no need to measure again), refrigerate/freeze individually ⁣
⁣
When it’s time to eat you have no measuring to do⁣
⁣
All the calculation might be overwhelming at the beginning, it was for me the first week, but then it become so easy you do it without knowing it, and the outcome is you are eating balanced meals to fuel your body 😋⁣
⁣
Happy meal prepping and macro counting ⁣
⁣
@ Redwood Shores

I have been silent on all that’s going on, because I know from what we have gone through in my country that posting a black square, and sharing similar thoughts with your circle of like minded people doesn’t do anything in promoting change.

I am extremely undereducated on the depth and history of this injustice, so I am actively learning and reaching out to my friends in the community to see what I can do to help. But one thing I know is that until we start seeing this pain and injustice as our own and not someone else’s problem, things won’t change...

Today is a sad day for the Crossfit community and will change things moving forward for sure. Promising to see many affiliates and athletes speaking up.

‏𝐄𝐱𝐚𝐦𝐩𝐥𝐞𝐬 𝐨𝐟 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐜𝐚𝐫𝐛𝐬...⁣
⁣
‏Bread⁣
‏Rice⁣
‏Pasta⁣
‏Barley⁣
‏Quinoa⁣
‏Potatoes⁣
‏Peas, corn, ...⁣
‏Beans (lentils, ...)⁣
‏Breakfast cereal⁣
‏Dairy⁣
‏Fruits⁣
⁣
‏When counting carbs for your diet subtract grams of fiber from total carbs. Beans for example have more fiber compared to rice.⁣
⁣
⁣
‏ ⁣
⁣
—————————————————-⁣
نمونه های کارب:⁣
نون، برنج، داستان، کینوا، سیب زمینی، حبوبات، میوه، لبنیات⁣
⁣
موقع حساب کردن کارب غذاها گرم فایبر رو از کل‌کارب کم کنین⁣
⁣
#نون #برنج #میوه #غذا #تغذیه #کارب #فایبر ⁣

@ Redwood Shores

𝐘𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐝𝐢𝐞𝐭 𝐬𝐡𝐨𝐮𝐥𝐝 𝐜𝐡𝐚𝐧𝐠𝐞 𝐛𝐚𝐬𝐞𝐝 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲 𝐥𝐞𝐯𝐞𝐥.⁣
⁣
On days that you have long run, or a heavy lifting session, or a long intense workout you body required more food to recover and build muscle compared to days that you have a light workout, stretch, or an inactive day.⁣
⁣
𝐍𝐨𝐰 𝐡𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐚𝐝𝐣𝐮𝐬𝐭 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭?⁣
Keep protein and fat the same, increase the 𝘤𝘢𝘳𝘣𝘴 specially for the meal after your workout⁣
⁣
Scared of carbs? Don’t be! That’s why you are not building muscle. Train hard, eat your carbs⁣
⁣
Note! On inactive days (spent on a coach) you need very little carbs. ⁣
⁣
⁣
⁣
⁣
—————————————————————⁣
اندازه ی غذایی که بدن لازم داره روز به روز بر اساس میزان فعالیت متفاوته⁣
⁣
روزی که یه دو بلند، وزنه برداری‌سنگین، یا ورزش سخت و طولانی‌ داریم بیشتر انرژی میخوایم تا روزهای با ورزش سبک تر یا بدون فعالیت.⁣
⁣
چطوری‌ مقدار غذا رو تغییر بدیم؟ پروتئین و چربی تغییری نمی کنن. ولی کارب، هر چی‌فعالیت بیشتر، بدن بیشتر لازمش داره، به خصوص‌وعده‌ی‌بعد از ورزش برای ریکاوری و ماهیچه سازی⁣
⁣
پس از کارب نترسیم. ⁣
⁣
دقت کنین این برای روزهایی هست‌ که ورزش می‌کنیم و روز های بدون فعالیت‌ کارب خیلی کمتر‌ لازمه.⁣
⁣
#تغذیه #فعالیت #ورزش #کالری #مکرو #کارب

𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐟𝐨𝐫 𝐚𝐧 𝐚𝐭𝐡𝐥𝐞𝐭𝐞 ⁣
⁣
1. Protein ⁣
2. Carbs ⁣
3. Try to keep fat consumption low early in the day⁣
⁣
How much protein? Divide total required per day by number of meals⁣
⁣
How much carbs? ⁣
Option1: Divide total required per day by number of meals⁣
⁣
Option2: time relative to your workout. More carbs for the meal after your workout.


————————————————
صبحانه ی‌ یک ورزشکار⁣
⁣
پروتئین + کارب + چربی کم⁣
⁣
چقدر پروتئین: مقدارمورد نیاز در روز تقسیم بر تعداد وعده های غذایی⁣
⁣
چقدر کارب:⁣
گزینه ی ۱: مقدارمورد نیاز در روز تقسیم بر تعداد وعده های غذایی⁣
⁣
گزینه ی ۲: بسته به زمان ورزش. وعده ی بعد از ورزش کارب بیشتر، وعده های دور تر کارب کمتر⁣

#ورزشکار #تغذیه #پروتئین #کربوهیدرات @ Redwood City, California

خبر خبر:📣
من و دوست خوبم گیلدا شنبه قرار تمرین کراسفیت لایو داشته باشیم. تمرینمون از حرکات ساده مثل دراز نشست داره تا اسکوات و ددلیفت. خیلی هم هیجان انگیزه و با هر سطح فیتنس‌ قابل انجام. از دستش ندین.

شنبه ۲۳ می، ۳ خرداد

۸ صبح کالیفرنیا
۱۰ صبح شیکاگو
۱۱ صبح بالتیمور
۷:۳۰ عصر ایران
۴ عصر لندن

وسایل لازم: چیزی به عنوان وزنه، چیزی برای استپ آپ (پله، صندلی). مهم‌تر از همه، هیچ وسیله ای هم نداشتین، خودتون 🤩

#کراسفیت #لایو #ددلیفت #تراستر #اسکوات

————————————————

How do you make friends as an adult? 🤔 This has come up in several conversions throughout the years. Here is a perfect example. Gilda and I went to the same grad school but never met, we connected through instagram and common interest, “FITNESS”.

We are going live for a fun crossfit workout together this Saturday 5/23:

8 am PST
10 am CST
11 am EST
7:30 pm Iran
4 pm GMT

This time our live session will be in Farsi, but the fitness language is universal 😉, so join us for a fun workout 💪

How is this a year ago?! Most of the times I feel like time goes by too fast, but then so much has happened in the past year, it feels like years have passed 😅

Second photo: pre-sn**ch contemplation 😅

**ch

Hope everyone had a great weekend! 😇

@ Redwood City, California

Sunny, warm, colorful day! 🌱🌻🌾

@ Russian Ridge Open Space Preserve

Another weekend with perfect running weather ☀️ 🏃🏻‍♀️ 🦆 !


———————————————-
#دونده