Mark

14/12/2021

Holla at me and get in the best shape of your life

Local business

21/12/2020

🙏

20/12/2020

Two keys to feeling good. . . .

1 Hugs
2 Smiles

18/12/2020

Insulin resistance is when cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells.

17/12/2020

Keeping insulin levels low will help lose weight and body fat. ⁣
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Will also prevent the on set of hyperinsulinemia which is often associated with type 2 diabetes and has been linked to obesity, heart disease and cancer.⁣
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Here are some tips on keeping insulin from spiking and keeping look sugar level low⁣
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# Go Low Carb⁣
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Carbohydrates (carbs) are what cause blood sugar to rise.⁣
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When you eat carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream. Cut back on refined carbs in particular bread, pasta, rice, cereal.⁣
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# Intermittent fasting⁣
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this way of eating naturally keeps insulin level low. Breakfast IS NOT the most important meal of the day. When you're not eating your body will tap in to body fat for fuel.⁣
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# Exercise more⁣
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Exercise helps control blood sugar spikes by increasing the sensitivity of your cells to the hormone insulin.⁣
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Exercise also causes muscle to absorb sugar from the blood, helping to lower blood sugar levels ⁣
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Strength training and H.I.I.T are two of the best types of exercise to help with this.⁣
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# Sleep more and stress less⁣
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Both too little and too much sleep have been associated with poor blood sugar control.⁣
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Even having one or two bad nights can affect your blood sugar levels⁣
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Stress can negatively affect your health in a number of ways, causing headaches, increased blood pressure and anxiety.⁣
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It has also been shown to affect blood sugar. As stress levels go up, your body releases certain hormones. The effect is to release stored energy in the form of sugar into your bloodstream for the fight-or-flight response

16/12/2020

Some tips to increase gym gains . .⁣
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* make sure you have intensity, if you're looking pretty through each set/rep you ain't working hard enough. I wanna see the train hard ugly face ⁣
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* come out of your comfort zone, don't just do the exercises you like. I know every day is international chest press and bicep curl day but if you do the exercises you don't like you're more likely to see gains.⁣
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* invest emotions, you should care about your workout. It could be excitement or even nerves. You should feel something when it comes to each days session.⁣
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* Complete the workout, you might feel tired or sore but you have to be comfortable being uncomfortable. ⁣
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* When you leave the gym make sure you left it all on the gym floor. I don't wanna see you skipping out of the gym like you had a picnic. Force your body to give you more than it was willing to give.⁣

16/12/2020

I love this definition of resilience

15/12/2020

It's great to aspire for more but let us take amount to show Gratitude for what we already have ❤

14/12/2020

19/09/2020

Today's ultimate workout was something else. . .

03/07/2020

What changes will you implement today to make your life happier? Please share some suggestions ❤⁣
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I'd recommend. . .⁣
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1. Reprogram your mind to stay positive.⁣
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Focus on gratitude (keep a graitutde journal), listen/repeat positive affirmations, surround your self with positive uplifting people and keep active with exercise to prevent sitting around thinking or watching BS!⁣
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2. Get up earlier. If you normally set your alarm for 7 a.m., set it for 6:30 a.m.⁣
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The reason?⁣
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This will give you some extra time in the morning to exercise, meditate, read, check your emails, spend time with your family, plan your day or work on something that you’re passionate about.⁣
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3. Stop comparing yourself to others.⁣
Stop losing sleep over what others have and what you don’t. Here’s the truth: there is always going to be someone who has a better paying job, lives in a nicer house, drives a fancier car and goes on more exotic vacations. Your friends may start families before you. Some might get to retire early.⁣
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Comparing yourself just makes you miserable and unhappily preoccupied about what others consider success. ⁣
Instead, focus on what you define as success

02/07/2020

What's your plan for the day?⁣
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Benefits of planning include ⁣. .
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Gives us a sense of direction⁣
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Focuses attention on objectives and results⁣
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Helps anticipate and cope with change⁣
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Provides guidelines for decision making⁣
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29/06/2020

We do not allow age to define us. .

29/06/2020

Positive mind = positive life. . .

28/06/2020

A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts forth from the soul, overflows, and bubbles all around. — Carolyn Birmingham⁣⁣
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A good laugh heals a lot of hurts. — Madeleine L’Engle⁣⁣
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A good laugh is a mighty good thing, a rather too scarce a good thing. — Herman Melville⁣⁣
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A good laugh is sunshine in the house. — William Thackeray⁣⁣
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A smile is a curve that sets everything straight. — Phyllis Diller⁣⁣
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28/06/2020

25/06/2020

YNWA. . . .

21/06/2020