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*****Follow Follow Follow ME on Instagram**** ——>   Juley_Julez

(via devonaire)

jumamaknows:

👋It’s #throwBACKthursday y’all! Left pic: Before I started integrating weights into my workout regimen. I mean, I would occasionally pick up a weight and do a few reps but that was it. Fast-forward to today- minor progress…nothing too major. I’ve been playing w/ some 8-10lbs weights off and on for the last couple of months. I’m not trying get MURF 😳😑, but just trying to LEAN out. Na’ mean?! 😉 It’s probably taking me A LOT longer of getting to my goal because of distractions, BUT I can’t keep using that an excuse!! I am DETERMINED to reach my goals!!! No IFs, ANDs or BUTs…i’m pushing thru all the way!! #motivated #success #determination #push #goals #tbt #back #muscles #workout #exercise #lift #noexcuses #stopProcrastinating #fit #healthyliving #instagood #instafit #igFit (Taken with Instagram)

jumamaknows:

👋It’s #throwBACKthursday y’all! Left pic: Before I started integrating weights into my workout regimen. I mean, I would occasionally pick up a weight and do a few reps but that was it. Fast-forward to today- minor progress…nothing too major. I’ve been playing w/ some 8-10lbs weights off and on for the last couple of months. I’m not trying get MURF 😳😑, but just trying to LEAN out. Na’ mean?! 😉 It’s probably taking me A LOT longer of getting to my goal because of distractions, BUT I can’t keep using that an excuse!! I am DETERMINED to reach my goals!!! No IFs, ANDs or BUTs…i’m pushing thru all the way!! #motivated #success #determination #push #goals #tbt #back #muscles #workout #exercise #lift #noexcuses #stopProcrastinating #fit #healthyliving #instagood #instafit #igFit (Taken with Instagram)

(Source: , via do-it-better)

(Source: )

I’ve added the Les Mills Pump to my workout regimen and so far, I AM LOVING IT!!! I can definitely see my shoulders and biceps defining slowly but surely!! :) If you want more info about the Les Mills Pump workout, click on my link www.beachbodycoach.com/COACHJULEZ

I’ve added the Les Mills Pump to my workout regimen and so far, I AM LOVING IT!!! I can definitely see my shoulders and biceps defining slowly but surely!! :) If you want more info about the Les Mills Pump workout, click on my link www.beachbodycoach.com/COACHJULEZ

muffintop-less:

The Importance of Sleep
“As bodybuilders [or girls wanting to be “toned”]  we are always attentive to new and helpful ways to gain muscle. The finest exercise routine, diet and supplement program will not make up for inadequate rest, and sleep is the best, and only way of getting this rest.Growth hormone is produced and protein synthesis occurs during sleep. Sleep assists a lot of other very important functions, for example:
• The replacement of ageing and dead cells, and the mending of muscle and other tissue• The lowering of energy consumption• The recharging of the brain
Rest is one of the most important principles of exercise and often the most overlooked. When you sleep, you body goes into a suspended state of animation, and does precisely what you’ve been beseeching it to do ever since you raised that first dumbbell: build muscle. If you’ve just started lifting, give your body parts at least 48 hours to recover between workouts.
All mammals, birds and fish observe a regular state of natural rest. The role of sleep in health and disease is increasingly being studied in specialized sleep laboratories throughout the world. Restorative theories of sleep describe it as a time of healing and growth for organisms. Non-REM sleep is an anabolic situation marked by physiological processes of growth and rejuvenation of the organism’s immune, nervous, muscular and skeletal systems.
Sleep is perhaps best described as the loss of awareness of what is going on around us. Public awareness of fitness and nutrition has grown over the last few years but sadly little is known about the very important subject of sleep disorders. Why do we suffer with sleep deprivation? Stress and anxiety is a major cause, and also a vicious cycle: while stress can actually cause our lack of sleep, it is also a result of it.
Animal studies have revealed that sleep is essential for survival. The usual lifetime of rats is 2-3 years. However, rats deprived of sleep live only for about 3 weeks. It has been confirmed that the metabolic activity of the human brain declines considerably after 24 hours of sustained wakefulness. Sleep is required for our nervous systems to work right. Deep sleep is also necessary for the release of growth hormone in children and young adults.”
Full Article

muffintop-less:

The Importance of Sleep

As bodybuilders [or girls wanting to be “toned”]  we are always attentive to new and helpful ways to gain muscle. The finest exercise routine, diet and supplement program will not make up for inadequate rest, and sleep is the best, and only way of getting this rest.Growth hormone is produced and protein synthesis occurs during sleep. Sleep assists a lot of other very important functions, for example:

• The replacement of ageing and dead cells, and the mending of muscle and other tissue
• The lowering of energy consumption
• The recharging of the brain

Rest is one of the most important principles of exercise and often the most overlooked. When you sleep, you body goes into a suspended state of animation, and does precisely what you’ve been beseeching it to do ever since you raised that first dumbbell: build muscle. If you’ve just started lifting, give your body parts at least 48 hours to recover between workouts.

All mammals, birds and fish observe a regular state of natural rest. The role of sleep in health and disease is increasingly being studied in specialized sleep laboratories throughout the world. Restorative theories of sleep describe it as a time of healing and growth for organisms. Non-REM sleep is an anabolic situation marked by physiological processes of growth and rejuvenation of the organism’s immune, nervous, muscular and skeletal systems.

Sleep is perhaps best described as the loss of awareness of what is going on around us. Public awareness of fitness and nutrition has grown over the last few years but sadly little is known about the very important subject of sleep disorders. Why do we suffer with sleep deprivation? Stress and anxiety is a major cause, and also a vicious cycle: while stress can actually cause our lack of sleep, it is also a result of it.

Animal studies have revealed that sleep is essential for survival. The usual lifetime of rats is 2-3 years. However, rats deprived of sleep live only for about 3 weeks. It has been confirmed that the metabolic activity of the human brain declines considerably after 24 hours of sustained wakefulness. Sleep is required for our nervous systems to work right. Deep sleep is also necessary for the release of growth hormone in children and young adults.”

Full Article

(via crossfit-finesse)

jumamaknows:

👆They are my “WHY”👆My husband and 2 boys are what #inspired me to start this #fitandhealthyjourney. At my heaviest- 180 lbs. I was miserable and felt aches and pains all over my body. I was sick and tired of carrying all this unnecessary weight. High blood pressure & diabetes runs through my family and I was NOT going to allow myself to be THAT person w/ all those health problems. I needed to be a better role models for my boys. This journey was no easy task…TRUST! I had many downfalls BUT I always GOT BACK UP! My family gives me the push everyday…they make me feel that I can do anything and everything. I am SO blessed!! 😊 #jensfitcrew #fitmom #fitandhealthyjourney #inspire #motivate #myWHY #health #betterchoices #exercise #inspiration #determination #perseverance #HAM #life #blessed #ohana #keikis #myloves #putyourmindtoit #nolookingback (Taken with Instagram)

jumamaknows:

👆They are my “WHY”👆My husband and 2 boys are what #inspired me to start this #fitandhealthyjourney. At my heaviest- 180 lbs. I was miserable and felt aches and pains all over my body. I was sick and tired of carrying all this unnecessary weight. High blood pressure & diabetes runs through my family and I was NOT going to allow myself to be THAT person w/ all those health problems. I needed to be a better role models for my boys. This journey was no easy task…TRUST! I had many downfalls BUT I always GOT BACK UP! My family gives me the push everyday…they make me feel that I can do anything and everything. I am SO blessed!! 😊 #jensfitcrew #fitmom #fitandhealthyjourney #inspire #motivate #myWHY #health #betterchoices #exercise #inspiration #determination #perseverance #HAM #life #blessed #ohana #keikis #myloves #putyourmindtoit #nolookingback (Taken with Instagram)

livefitandhealthy:

Cuz im working D:

livefitandhealthy:

Cuz im working D:

(Source: xgettheskinnyx)