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@thebookofjohnandjosh

The Book of John and Josh 📖

thebookofjohnandjosh

Standard guys, giving more than standard guidance, in the world of fitness...

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90/10 Rule (Cheat Meals) First thing's first: It’s a cheat meal, not a cheat day. Cheat meals should be a part of your diet, but cheat days will ruin your diet. Nutrition experts agree that any diet should adhere to the 90/10 rule, meaning 90 percent of the diet should be focused solely on healthy food, while the remaining 10 percent can be devoted to cheat meals. For example, if you’re looking to follow a dieting plan that allows five smaller meals throughout the day, then you will be consuming 35 meals a week. By following the 90/10 rule, three to four meals a week can be devoted to indulging your sweet tooth.  Cheat days serve a couple of purposes. First, it is important to clarify that a cheat day is most successful when a single meal that day is regarded as the cheat. If you allow all of your hard work to unravel for an entire day, you can quickly void the progress you have been making all week, especially if weight loss is a goal. . . #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
A banana at breakfast is a good way to set you up for the day. As you fast between dinner and breakfast, your levels of muscle glycogen drop. By eating a banana at breakfast, you help to top up your glycogen levels, putting a stop to muscle breakdown. Glycogen is your body's main source of energy, and having it readily available prevents your body from breaking down proteins in muscle tissue to use for energy. . #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
If you frequently eat green salads, you'll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.  For years, researchers have noted a link between eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of developing cancers of the head and neck, even those who smoke and drink heavily. . #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
The health benefits of playing tennis are often lost when compared to more traditional physical activities like running, swimming and cycling.  However, many folks might not realize that playing tennis for one hour burns about 600 calories, making it as effective as jogging or an indoor cycling class. And the beauty of tennis is that it challenges your mind and your body.  The tactical aspect of the game keeps your mind occupied while your body gets a good workout—the short term goals of reaching that little yellow ball in time makes it a complex sport full of small rewards and limitless challenges!  #fit #fitness #run #running #gym #fitspo #eatclean #health #fitfam #workout #motivation #love #instagood #healthy #positive #bodybuilding #asthetics #happy #beautiful #cute #tbt #like4like #edm #instahub #igdaily #quote #football #squat
It’s important for athletes to pick foods that will fuel their workout – not hurt it. While top athletes need to consume an extreme amount of calories to power through a workout or competition, these calorie sources are carefully selected. Instead of using these calories on sugary snacks or fried foods, athletes make sure to make healthy choices like eating plenty of fruits, veggies, protein, and of course carbohydrates.  Carbohydrates make up 55-65% of an elite athlete’s diet. In order for athletes to try and incorporate a healthy amount of carbs in their diet, dietitians have determined an easy way to divide a plate based on activity level. For easy training days, a plate should consist of 1/2 vegetables, 1/4 grains and 1/4 protein. For moderate days, vegetables, grains and proteins should each be 1/3 of the plate.  On hard days, grains should be 1/2 the plate and vegetables and protein should each be 1/4. While you can make your plate however you want, we recommend making a pasta meal and adjusting your protein and veggie pasta additions, as needed! Try this with our Lemon-Garlic Pasta with Grilled Veggies or Chicken and Vegetable Pasta Salad.  In addition to eating properly to prep for a workout, it’s just as important to make smart food choices when recovering from a workout. Dietitians recommend eating proteins and carbs after a workout to help with muscle recovery. It is also recommend avoiding trying any new foods, as it could lead to an upset stomach. Our Healthy Chicken Parmesan or Whole Wheat Elbow Pasta and Chicken are great options for recovery meals.  Whether you’re a top athlete or like to take a jog occasionally, following these nutrition tips can ensure your body is ready for any athletic performance!  #gym #run #running #fit #fitness #squat #squats #arms #legs #abs #back #lift #activewear #bodybuilding #asn #edm #surfing #surf #europe #sydney #food #pasta #green #igdaily #instagrammer #instagood #instahub #blog #football
The idea of playing team sports is written off by so many. The fear of commitment is reason enough. Time, travel, choosing the sport and finding a team are further obstacles. Instead we prefer to remain independent, attending classes, joining gyms and going for runs in our own time.  This is a shame as team sports can bring so much to our lives, both in terms of fitness and human interaction.  You’ll be surprised at the variety of locations, times and choices of activity on offer, all catering for busy people.  Teams aren’t about the ego, but about bringing people together to achieve what is impossible alone. With the huge variety of teams and sports available, try a few out until you find one that suits.  The benefits of group activities are considerable and should leave you feeling stronger physically and mentally and more empowered to tackle life off the pitch too.  To be coached and improve, you must be teachable and receptive to constructive feedback. The informal setting of team sports means that we can be more open, without the fear that our careers/ relationships are in jeopardy. It is likely that the feedback you receive on the pitch, can be applied off it too.  #gym #fit #fitness #run #running #squat #squats #arms #legs #football #epl #edm #lift #bodybuilding #soccer #sport #instahub #instagood #igdaily
Trust the Process means sticking to a well-grounded methodology to accomplish a long-term goal.  Plan, plan, plan. There are many fine models for investing plans. The best of them start with goals, proceed to strategies to achieve the goals, and may include tactics and schemes for executing the strategies. Behind this exhortation to plan is the underlying idea that your investing is just like your own little business. You are the business owner, the CEO, and the CIO (Chief Investment Officer). Run it like a business.  The basic idea is that your plan should start at a high level (vision or goals), then identify the major steps needed to achieve your goals (strategies and tactics), and finally measure outcomes (how well you are doing). Use the feedback from outcomes to circle back and improve your plan over time. It’s a long-term process.  #gym #fit #fitness #run #running #squat #squats #arse #legs #arms #abs #core #lift #bodybuilding #aesthetics #barbell #dumbell #weight #quote #quoteofthedag #instagood #igdaily #instagrammer #muscle #activewear #epl #football #edm
Ah, açaí bowls… there’s no doubting they’re pretty as a picture, but are these pricey smoothies worth the hype?  The purple berry (pronounced ah-sigh-ee, to save your hipster blushes) is touted as one of the world’s richest sources of antioxidants.  And its fans claim a raft of health benefits from weight loss to cancer prevention. It also usually comes in a smoothie bowl topped with carefully arranged fruit and nuts, because… Instagram. But is açaí really as healthy as they say?  The world’s best antioxidant? Yes, açaí berries are rich in antioxidants. You can tell by their rich purple hue that they contain anthocyanins, a polyphenolic pigment linked to reduced risk of cardiovascular disease, cognitive decline and cancer.  Yet this doesn’t make açaí unique. A comparison of different beverages found higher polyphenol content in pomegranate juice, grape juice, blueberry juice, cherry juice and red wine. Though this study was sponsored by POM… wonderful – so we’d take it with a grain of salt!  Overhyped health claims. Açaí manufacturers have faced legal issues for promoting the unrealistic health claims of the fruit. Açaí has been advertised to help with weight loss, immune function, heart disease, cancer prevention and type 2 diabetes reversal (to name a few) with virtually zero science to back it up.  Yes, there is nutritional value in the pure pulps and powders. But it’s the açaí supplements you really need to watch out for. From fake testimonials to fictional celebrity endorsements to credit card scams, these products just reek of dodginess.  What about the sugar? While it’s hard to find an official source, it looks like açaí pulp is very low in sugar, with less than 1g per 100ml. But that doesn’t mean your açaí bowl is sugar-free. Large amounts of bananas, mango, agave syrup and honey are often added to sweeten it up (and bulk out the expensive fruit). The bottom line? If you just love the taste of açaí, buy the
The fact that people continue to conform each and every day just makes it more special to see someone stand out and ignore the standards of the masses. A true sense of ingenuity comes through that shows that this person is a leader and is dedicated to an elite lifestyle.  While many find it less stressful to mold themselves in accordance to what seems most acceptable and follow in other people's footsteps, true visionaries stray from the beaten path and embrace their individuality.  In order to be yourself, you must grow a backbone and have thick skin. No one knows what makes you truly need to be happy other than yourself.  This is an important concept to realize because you will never please yourself if you are constantly trying to please other people instead. You need to stand up for what you believe in and show the world the beauty of what makes you unique.  Let's say you love to be on the beach or near an ocean. If you move miles away from your desired location much like thousands of others for monetary gains, how on earth will you be happy?  #gym #run #running #fit #fitness #squat #squats #activewear #abs #core #legs #arms #lift #bodybuilding #dumbell #barbell #positivity #quoteoftheday #quote #igdaily #edm #instagrammers #instagood #me #you
Despite the easter weekend and no gym, made up for it with plenty of walking through the national park.  Reasons why we do walking... Walking regulates post-meal blood sugar levels as well as improves insulin sensitivity. Walking (like other forms of exercise) basically opens the gateway to the muscle cells which allows sugar from the bloodstream to get soaked up without the need for a large insulin spike. Smaller spikes in insulin and blood sugar levels is a recipe for long-term health. Walking lowers the stress hormone cortisol which not only makes you feel more relaxed, but it also mitigates the negative effects of cortisol on insulin sensitivity. Yes, being stressed can make you more insulin resistant - but don’t stress, just walk it off. Walking lowers blood pressure. It has an effect on your endothelium (the cells of your arteries) which promotes the release of nitric oxide, ultimately making your arteries less tiff and more relaxed. So I guess you could say walking makes you and your vessels more relaxed. Walking stimulates nerve endings under your feet which not only feels amazing, its good for them! Walking can indirectly help you to stimulate vitamin D, simply by spending more time outside in the sun. Walking helps you to burn some extra body fat. The level of intensity of a stroll or brisk walk is not high enough to deplete a large amount of glycogen (the stored form of carbohydrate in muscle) but it certainly sends a message to your body to ramp up fat metabolism. Research has shown that walking releases endorphins flooding you with feel-good vibes. But science aside - you can't argue with feeling good! . . #gym #run #running #walk #fit #fitness #activewear #squat #squats #barbell #dumbell #legs #arms #core #abs #back #lift #bodybuilding #surf #water #surfing #beach #centralcoast #edm #igdaily #instagrammers #instagood #instahub #nike
Nearly time for our next  trip for the easter break . . .  When I close my eyes and breathe in the words “road trip,” regardless of how long ago it was or who I was with, I remember long stretches of highway, constantly changing scenery, cheap hotels, soft pillows, early morning light, nighttime sky filled with stars, small town cafes with stacks of pancakes and melting butter, lots of coffee, and clothes tossed everywhere in the car along with candy wrappers and empty bottles.  Road trips always include great tunes, laughing, singing, and talking.  I remember the excitement of having a final destination, but also knowing that I’d make many good memories along the way. Each time I look back on a road trip, I see that it was all of the little moments strung together.  They make us slow down, appreciate the little things, be spontaneous and resourceful, and find joy in the ordinary. We spend much more time in the journey phase of the trip rather than the destination. The pure simplicity of mindful travel makes time slow down. We appreciate the in-between place and notice small things. We see people in their everyday lives, as we cover a great deal of ground in a single day.  I love the unexpected things that always happen on road trips: unplanned moments, surprising connections, feeling like we’ve been in this place before, taking a wrong turn or exit and having to go miles out of our way, arriving in a small town after dark to find “no vacancy” signs everywhere, unexpected weather, or arriving so late that all the restaurants are closed and we have to get creative with what’s available... All about surprises! #gym #run #running #fit #fitness #lift #abs #core #arms #legs #squats #squat #trip #europe #australia #green #road #edm #igdaily #instagrammer #instagood #instahub #holiday #easter #lift #bodybuilding

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