The importance of mobility, dynamic warm ups, cool downs, and foam rolling

The more we increase our activity without proper preparation, the more likely we are to incur injury.  The best way to prevent injury, increase flexibility, mobility, and performance is with proper self care.  Warm up dynamically, incorporate mobility drills, and spend a few minutes foam rolling CLICK FOR FOAM ROLLER (SMR - CLICK FOR SMR TOOLS) before training. Post workout don’t skip the cool down, stretch and SMR and of course make sure you are getting at least 7-9 hours of sleep. Our bodies build muscle and recover while we sleep and yet most of us rarely get adequate sleep each night.  Check This Out

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EAT SMART

TRAIN SMART

DRINK WATER LIKE IT'S YOUR JOB

SLEEP

FOCUS MORE ON N.E.A.T

MANAGE STRESS

EAT ADEQUATE PROTEIN

REPEAT

GOD BLESS

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How to train around life's challenges.

Regardless of how great our intentions, SOMETHING will always manage to interfere with our goals.  Or will it?  The truth is that we have control over how we choose to respond to life and what it throws at us.  Whether it be an injury, career responsibilities, children, spouse, pet, whatever “IT” is, the world will continue to turn, time won’t stop ticking, and we need to learn how to roll with the punches.  It is our CHOICE to fall prey to our excuses or be disciplined and overcome them.  

I suffered a pretty serious injury at a time when I was finally starting to reach a new level of fitness and I allowed it to temporarily STOP my progress.  I was busy feeling sorry for myself and I was convinced that I was doomed to fail.  Thankfully I pulled up my big girl panties, snapped out of it, and got back to it with a new found drive to succeed.  

If you are struggling with making time for yourself because you can't seem to manage what is going on around you, STOP - REFOCUS - COME BACK TO YOUR INTENTIONS - AND ACT ON THOSE INTENTIONS!  

Motivation is fleeting so you must constantly fuel our goals through discipline.  A great way to get started is to create attainable and sustainable habits. Set mini goals that will help you get to where you ultimately want to be.  WRITE DOWN these goals and set a timeline for when you will accomplish them.  Before you know it you will be miles closer to that goal that previously seemed practically out of reach.  

Sooner or later we tire of feeling sorry for ourselves and wishing we were better. Take back control of your life now! Recognize that you are NOT what happened to you and suddenly excuses NOT to change will quickly turn to reasons why YOU are worthy of positive change.  

Check out this video on how to work around an injury or how to simply adjust an exercise to suit your current fitness level.

God Bless My Friend~

5 Ingredient Protein Peanut Butter Cups

I was in the BBYFIT kitchen meal prepping and making my famous Peanut Butter, Banana Bon Bons the other night and had too much melted chocolate left over to just let it go to waste.  I mean let's be real, no one should ever throw away perfectly good chocolate!  So I decided to make my protein, oatmeal muffins and while I was at it I attempted a new delicious frozen treat and these incredible protein peanut butter cups were born!  

ENJOY

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BBYFIT is a participant in the Amazon Services LLC Associates Program. If you click any of the links included on this page BBYFIT will receive a small commission that helps support this blog. Thank you for your support!

INGREDIENTS:

Lily’s Semi Sweet Baking Chips 3 Pack Lily's Semi Sweet

1 teaspoon FlavorGod Chocolate Donut Seasoning (optional) check out this Flavor God pack

PB&ME Powdered Peanut Butter PB&ME Link

Unsweetened Almond Milk

1 Rounded Scoop Vanilla Protein Powder Quest Vanilla MilkShake Protein Powder

DIRECTIONS:

1. Stir the Chocolate Donut Seasoning into the melted chocolate.  

2. In a separate bowl, combine the PB2, Protein Powder, and Almond milk.  Mix until a thick peanut butter constancy is achieved. 

3. Spoon a small amount of the chocolate into a silicone mini muffin tray.  

4. Cover with more chocolate

5. Freeze and devour!