FitnessFacts: SODA
🔹Soda is the #1 source of caloric intake for Americans, & also one of the major causes of obesity.
🔹Soda is high in calories & has no nutritional value whatsoever- & nearly all the primary ingredients can cause negative side effects when consumed frequently.
🔹Most sodas include over 100% of the RDA of sugar. In fact soda companies are the largest users of refined sugar in the United States!
🔹Estimates show that two cans of soda per day can create approximately 24 to 35 pounds of fat per year, depending on your body size, age, exercise habits, etc.
🔹Soda can cause negative effects to both the teeth & bones. The combination of sugar & acids in soda can deplete tooth enamel, as well as hinder calcium absorption & lead to bone loss.
🔹Our bodies can easily become addicted to caffeine, which is one of the reasons soda companies intentionally add it to their products. But caffeine is a diuretic, so while you may think you’re quenching your thirst with soda, you may in fact be losing more fluids.
🔹There are many studies that claim diet sodas may be worse than regular soda! There’s even a 48% increase in heart attack & stroke risk among daily diet soda drinkers compared to regular soda drinkers. This is due to the artificial sweeteners that are added.
🔹The artificial sweetener aspartame in diet soda can raise blood glucose levels, which can cause weight gain. When your liver encounters too much glucose, the excess is converted to body fat.
🔹Frequent intake of the acids & artificial sweeteners in some sodas can lead to heart and kidney problems, muscle loss, osteoporosis, and possibly accelerated aging!
🔹To decrease the risk of negative side effects, limit your soda consumption to no more than one can a day. Healthier alternatives can include water, iced tea, or the best choice: fresh juice from a masticating juicer using organic fresh produce.
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As Monday rolls around, everyone is excited to get back into the gym from the weekend. Maybe Saturday was your cheat day, maybe Sunday was spent lounging around all day watching Game of Thrones catching up to season 4 (between that and soccer it was a couch day for sure!). Either way, use these pins as motivation for your workout week. Maybe start a new routine, change up an old one, or just look for some inspiration to get you going….summer is around the corner after all. *For those of you in the Midwest, North and New England, I promise, summer IS coming!

Me after an arm workout at the gym

Treadmill workout

Reason #0638

Life Mother Fucker

Not me, but my goal

Reason #137

Arm day: Before/After

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How many of you have friends who workout legs but not their calves? Such an important muscle to workout and sometimes one of the hardest to grow. Follow these tips and more for better calves!

🔹The calves primarily consist of 3 muscles: the gastrocnemius, soleus, & tibialis anterior.
🔹The gastrocnemius is the largest muscle of the calves, & is primarily activated by standing or straight leg exercises. It primarily initiates fast twitch contractions, like jumping or running.
🔹The soleus is primarily activated by seated or bent knee leg exercises. It primarily initiates slow twitch contractions, like heavy lifting or balancing.
🔹The tibialis anterior is used to flex the foot upward. It is the muscle that is most likely sore when you feel shin splints, & is activated in exercises like incline hiking or running.
🔹Because the gastrocnemius is primarily activated when the knee is straight, & the soleus when the knee is bent, it’s important to incorporate both bent & straight leg exercises into a balanced calf routine.
🔹Some fast twitch calf exercises are sprinting, jump rope, or box jumps. Some of the best calf exercises for heavier weight are standing calf raises, seated calf raises, & leg press calf raises.
🔹There are many methods to train the calves, but no one way will work for everyone, since the size & types of muscle fibers varies per individual.
🔹Proper form & range of motion is really important when it comes to any exercise, especially calves. Lower the heel enough that you feel the stretch, and come up as high on your toes as possible at the top, pausing for a slight second (don’t bounce!). Distribute more weight into the big toe at the top of the exercise- don’t keep all the pressure in the pinky toe side.
🔹If your goal is to enlarge your calves, they should be isolated 2-3x/week with rest in between. Make sure you stretch them! The more flexible calves are the stronger they can become.
🔹Genetics play a large factor in calf size & development, but with consistent work, nutrition, & finding the right calf routine for you, it is possible to build the calf muscles.
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*found on Instagram for those who would like to follow along* eat_lift_inspire

I found this to be a very helpful blog incorporating Instagram to what we write about! Follow mine @ claireluc1201 follow along with my progress to lean out, stay healthy, recipes, gym tips and advice!