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🌱Getting alot of nutrition questions on my Q&A's so going to revisit the nutrition posts prepared with my favourite dietitian @theplantpotential 🤔CALCIUM WITHOUT DAIRY!?!? by @davidclearyveganpt & @theplantpotential⁣⠀ ⁣⠀ 🦴Calcium is extremely important for our long term bone health. Don’t let anti-dairy propaganda stop you from getting enough calcium if you exclude dairy.⁣⠀ ⁣⠀ First up, make sure your plant milk is fortified with calcium. I recommend soy milk as it has the best nutritional profile. There is nothing wrong with soy. See previous posts about soy. Have 1 or 2 glasses of your preferred plant milk a day in the form of a smoothie, on oats/cereal. However you like, just drink it regularly!⁣⠀ ⁣⠀ Secondly, calcium-set tofu is extremely rich in calcium… amongst other things (iron, protein, zinc, omega 3s). Eat that too. Daily if you wish, but at least a few times a week.⁣⠀ ⁣⠀ Thirdly, all the other sources of calcium play a role in maintaining strong and healthy bones but on their own rarely add up to the daily intakes shown to promote good bone health (~1000 mg per day).⁣⠀ ⁣⠀ 🙋‍♂️Calcium doesn’t have to be an issue on a vegan diet, but calcium deficiency can take decades to take its toll and may only become a problem in later years. A blood test won’t identify poor calcium intake and you won’t notice your bone mineral density declining, not unless you jump into a DEXA machine regularly.⁣⠀ ⁣⠀ 🤾‍♀️Exercise is also crucial in building (adolescents) and maintaining (adults) strong and healthy bones! Some kind of weight-bearing exercise is essential, it could be running or it could be lifting weights.⁣⠀ ⁣⠀ 🌞Vitamin D also plays a crucial role in bone health. This can be supplemented, but most of our vitamin D comes from synthesis during sun exposure. Does this clear calcium up for you? Let us know below ⬇️

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15K...🎈WOO WOOP🎉... THANK YOU TO EVERYONE WHO HAS SUPPORTED ME🙌🏻 __ Throughout this two year journey I have been ridiculed, laughed at; felt alone and afraid; not seen for who I am and who wanted to be; constantly had to battle the doubt the always creeps around the dark corners of my mind; face the often grueling and mundane reality of content creation; letting go of my own sense of normalcy; and just face whatever demons that have come up along the way🙇🏻‍♂️ __ I will be honest and say that I didn’t think I would make it this far. To go from a kid who struggled to believe in himself to someone who knows that he can do hard things is a f*cking blessing that I can even say that out loud let alone live that in my day to day🤷🏻‍♂️ __ It took me a long time to really find the courage in my life to actually commit to making content to this platform, but I am glad I did because it truly has changed my life. The support that I have received on Instagram has been paramount to anything I have felt before. Coming from someone who always struggled to feel significant his whole life, being bullied😔 and really struggled to have role models who believed in him, it feels really good to actually be seen for the man I am and have a space where I can share the struggles in an authentic way. As a man, I never had that. And the best part of this is that even as I continue to go through so much struggle every day, I know that in the back of my mind I can one day find a way to help someone through theirs, especially with this platform. There is nothing more healing than this (I really am crying as a write this)✨ __ Social media📲 does not and will never validate my existence of being a good human, nor a happy one, but this platform has helped me find love for myself in ways that been hard otherwise🙋🏻‍♂️ Thank you for the 1000’s of messages and comments I have received and allowing me to share the things I never felt like I could never express You all inspire me more than you know✨ __ If you feel something in your heart, fear less and go for it. I believe in you. #STRONGERSELF

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MINDFUL MEASURES Can make a huge difference toward the impact of modern online society and screen time on our health and wellbeing. Delighted to now be reducing my exposure to blue light with my new @kanturoeyewear Blue light from our pc, laptop, tablet and phone screens may be the cause of your headaches masking as tension type headaches, sore and tired eyes and is also a prime candidate for increasing our risk of macular degeneration. This is damage to the retina over time resulting in deterioration of vision and quality of vision. Exposure to blue light especially in evenings and night time can hugely effect our quality of sleep with knock on effects on our recovery, repair and our physical, mental and emotional capacity and function the following day. Not only are blue light blocking glasses readily available which could help you avoid prescription glasses in the long run but your phone may also have a light setting to reduce this too. Reducing use of our devices in the evening particularly before bed, try banning your phone from your bedroom or setting a time to switch to aeroplane mode can have a hugely positive effect on our sleep quantity and quality and our over all health and wellbeing. . . . . ______________________________________________ #IrishFitFam #UkFitFam #HealthBlogger #FitnessBlogger #IrishBlogger #MentalHealth #Lifestyle #BodyAndMind #BlueLight #ControlMeasures #SocialMedia #ScreenTime #Sleep #Mindset #Positivity #GoodVibes #Mindfulness #Smile #Selfie #Bluelightblockers #StrongBodyStrongMind #Motivation #Wellbeing #HealthAndWellbeing #HealthAndFitness #StrongGirls #StrongWomen

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strong_tank13. So it was pressing matters today. Week 3 /12
Felt lethargic. Nothing a

So it was pressing matters today. Week 3 /12 Felt lethargic. Nothing a good couple of nights sleep wont solve ( best get them in whilst I can) 3 x 11 (should have been 12) @ 70% 100kg or 220.4 lbs Pretty in pink 😉 #pink #progression #tattoed #geek #fitfam #fitness #fitnessmotivation #motivation #strength #positive #dedicated #hardwork #stronger #muscle #health #healthylifestyle #goals #trainhard #gym #gains #gymlife #training #weightlifting #dedicated #instafit #beastmode #gymstrong #Workout #Ukfitfam #follow https://www.facebook.com/Bullstrengthapparel/

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jt_fitness_guide. Going to sleep very happily right now in a carb coma! 😊😊😊 🍫 🍿 🍝

Going to sleep very happily right now in a carb coma! 😊😊😊 🍫 🍿 🍝 🍟 🍫🍿🍝🍟 And every now and then that's totally fine! It's just when it happens on a consistent basis and there is guilt attributed that it poses a problem. ❤️❤️❤️

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"I can't tell you the key to success, but the key to failure is trying to please everyone" ~ Ed Sheeran ✌🏻⁣ ⁣ ⁣ This quote is EVERYTHING to me. I am a recovering people pleaser, definitely still working on it but I let it control my life for far too long. One HUGE perk of my coaching gig, is that we really focus on ourselves and that includes filling our mind with personal development! The book "The Energy Bus" by Jon Gordon is so fantastic (definitely check it out if you haven't) and when I got to Rule #5 and it stopped me dead in my tracks: ⁣ ⁣ ⁣ Don't Waste Your Energy on Those Who Don't Get on Your Bus 🚌🚌🚌⁣ ⁣ ⁣ ⁣ WOW. Just let that sink in. Me, being the #PeoplePleaser that I am, have spent far too much of my life worrying about those people who won't get on my bus. Who don't like me. Who say mean things about me or gossip about me. And that is just an entire waste of my energy and my time!!! Not to mention, completely UNFAIR to the people that DO get on my bus. THEY are the ones who DESERVE my time and energy!! ♥️⁣ ⁣ ⁣ ⁣ I just want to challenge you all to stop wasting time out of your life focusing on the negativity. Focus on those who love you and support you and give them the attention they deserve!! If you stop watering the negative, it will STOP growing rampant in your life and positivity will begin to bloom, and I don't know about you, but THAT is the kind of garden I want to grow! 🌸🌼🌺🌻

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stepstoahealthieryou. 🔥How to build muscle mass🔥by @Dancudes
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Follow @P.T.Pete for daily

🔥How to build muscle mass🔥by @Dancudes - Follow @P.T.Pete for daily fitness/nutrition tips & education 📚 . Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. - To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to "shock the muscle". By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. - Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. - Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted. - Great post here from @dancudes

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I spend a lot of time at a desk while at work so I believe it is essential to train my upper back regularly - Face pulls are are great exercice for strengthening the rear delts and helping to maintain good posture!

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thefitfoodnerd. There will probably Vietnam spam post over the next while. But hard no

There will probably Vietnam spam post over the next while. But hard not to because the food and place was class 👌👌We visited @nookeateryhue....it hit the spot after the motorcycle tour that day! ☆¤☆¤☆¤☆¤☆¤☆¤☆¤☆¤☆ #instacafe #instatravel #vacation #holidays #vietnam #hue #veggiefood #vegetariansometimes #vegetarian #healthybodyhealthymind #fitfood #irishfitfam #irishfitfamily #dublinfitfam #droghedafitfam #louthfitfam #louthfitness #health #healthiswealth #ukfitfam #fitnessjourney #balancedlifestyle #balanced #healthandnutritioncoach #instafoodie #instafood

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ninaameli92. Everything falls out of place to fall into place....read that again.
T

Everything falls out of place to fall into place....read that again. Time for new beginnings . . Outfit is the gorgeous @minkyandmax code LILY10 for a cheeky discount . #mood #mylife #minkyandmax myworld #blessed #grateful #newbeginnings #hope #fitfam #ukfitfam #family #fitness #bodybuilding #mumlife #mumbod #keepgoing #loveher #inspiration #motivation #liveyourlife #love #sassy #attitude #fitspo #model #fitnessgirl #iifym #iifymgirls #strong #strongwomen

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eoinbrennan_pt. Love the Boxing
@renegadefitnessacademy , Top coaches  always there to

Love the Boxing @renegadefitnessacademy , Top coaches always there to help you even on the fine small details 👊 makes all the difference👌 looking forward to the next weeks 🥊 alwaysastepahead

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gymstarfocus. Traditional pushups are a simple way to target your pectoral muscles,

Traditional pushups are a simple way to target your pectoral muscles, but with a slight shift in your hand position, you change the exercise's target altogether. Diamond pushups, also known as close-grip pushups, are a good strengthening exercise for your triceps. Try adding this to your triceps workout . . . . . . . . . . . . #bodypositive #bicepworkout #arms #abs #tricepworkout #tricep #progress triceps #strength #armsworkout #gymlife #muscle #athlete #fitnessgoals #progress #bodybuilding #gymmotivation #fitnessmodel #ukfitness #ukfitfam #weightlifting #ukfit #fitfamuk

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michaeladuddy. The body and mind are connected - look after yourself 🙌💛
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#fit

The body and mind are connected - look after yourself 🙌💛 - - - #fit #fitness #irishfitfam #ukfitfam #mentalhealth #gym

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