Lais De Leon

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Sharing my stretching routine for tight lower back, hips, & glutes on my snapchat story! username: lais_deleon Check it out and let me know below if you want to see more stretching routines!
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How to recover from muscle soreness [READ] TAG A FRIEND WHO NEEDS THIS! Delayed Onset Muscle Soreness seems to be one of the top concerns I get questions about when a new member starts one of my programs. I get it’s very uncomfortable if you’re not used to feeling that sore… but it’s normal to feel sore after starting a new program or trying a new training style. Your body is not used to the new stress. I know you may want to take a rest from the gym until you’re no longer sore but I assure you this is not the best thing to do. In my experience, I am even more sore if I skip a workout or remain seated/laying for too long. Stay active! This doesn’t mean you have to train the same muscle group. I would advise you avoid training the same muscles for at least 48 hours. (I structure all my programs with at least 48 hours between hitting the same muscle groups) Go for a brisk walk, warm up on cardio equipment ‍♀️ for 10-15 minutes before a workout, stretch after a workout and once more throughout the day, and foam roll (SMR). I promise you’ll feel so much better! . One of the most beneficial things you can do to help you recover quicker from a workout and reduce soreness would be to GET ENOUGH SLEEP! Major Key! . A few supplements that may help: -BCAAs (@nlaforher #heraminos) -L-Glutamine -Creatine -Fish Oil . You may want to try sauna or hot tub sessions... it works for some people. . I assure you, your muscles will adapt quickly to the new style of training and soon you’ll become like the rest of us weirdos who actually LOVE feeling sore the days following a workout, and you’ll wear it like a badge of honor! You may even be a bit bummed if you don’t feel sore. It’s not that soreness is the only indicator for a great training session, but you become accustomed to feeling sore after a solid workout that you start to expect it. Naturally though, soreness will decrease as you become more and more badass! LAISDELEONFITNESS.COM/ONLINE-TRAINING-PROGRAM . What helps you recover from intense soreness? I'd love your tips!
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HOME vs GYM Workouts? NEED YOUR INPUT! READ I've been doing more home workouts lately... something I've always struggled with at-home workouts: environment motivation, distraction, less intensity, the lack of equipment excuse, etc... I've always been a big advocate of just going to a gym to get it done because that's how I got on shape. But the idea of creating my own "home gym" space is becoming more and more appealing as a way to simplify my life. I feel like I've solved the motivation/environment problem (either first thing in the a.m after coffee or early afternoon with some good preworkout: @nlaforher #uplift and good music or workout motivation videos ) . I'd like to hear from those of you who do successfully workout from home regularly and effectively. What pieces of equipment are MUST-HAVES you actually use, and which are a waste of space and $$??? Which pieces do you WISH you had at home? Help a girl out! I don't want to get a bunch of unnecessary stuff! comment your thoughts!
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Playing with all the SMR tools at @dr.beauhightower's Practice. Anytime I post about Foam Rolling or using other SMR tools I always get questions about the purpose of these exercises... I'm on Snapchat (lais_deleon) and my IG Story with Beau demonstrating how to use each tool to release & deactivate the various muscles in the lower body. Check it out before it's gone forever! If you have any questions, feel free to ask! . Comment below if you'd like to see a demo on how to effectively release the various muscles in the UPPER body. If enough of you are interested I'll do another story on the upper body muscles.
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Made a new friend at #TaosSkiValley Let's just say Kitty was very suspicious of me when I got home. . #doglover #visittaos #taos #taosnm #nmtrue @skitaos @visittaos
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Post workout essentials Carbs Protein The Stick and Lacrosse Ball Recovery game strong! Fueled by my fav @nlaforher #HerWhey
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Good Morning!! ️ loving that the sun is coming up earlier each week because I think it's important to wake with the sunrise whenever possible. I don't know about you, but I struggle to get up before the sun rises... which typically means a later start to my day in the fall/winter. Love that we've even been getting a few warmer days so I've been able to go outside to enjoy some early morning sun exposure (the best time to do so for hormone balance, adequate melatonin production, regulating metabolism, and boosting your mood! ) 20 minutes of direct early morning exposure is an amazing way to start your day on a positive note. #HappyGirl . Talking about morning routines & habits on my snapchat (lais_deleon) & IG story! Watch before it's gone!!
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Single-Leg Glute Bridge for GLUTE strengthening & activation I'm doing a glute activation series here on IG go through my feed to see the other exercises. . Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. The glutes are only activated to HIGH levels of capacity when performing heavy & explosive movements like sprinting, jumping, hip thrusts, deadlifts, lunges, etc... (and only IF the glutes are trained to activate during these moves) Most people do not perform these types of activities on a regular basis. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, and lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You've got to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . Here's one of my favorites - easy to do anywhere & feel quickly. Single Leg Glute Bridge 2-4 sets of 10-20 rep Lying on your back one knee bent with foot on the ground. Other leg elevated off the ground Keeping the knee bent, squeeze the glute and push off of the heel on the ground. Be sure to squeeze/flex the glute hard at the top of the motion before returning to start position. My workout videos: @laisdeleonfitness . These are just a few of the drills I do. TAG A GIRL & comment below if you'd like to some of the others I do to really make sure my glutes are active and firing!
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Curious to know: do you prefer your veggies COOKED vs RAW? there's no wrong answer... My thoughts: . One of the first things to be added when on a new journey to get fit & healthy is more vegetables…usually in the form of salads & raw veggies snacking over unhealthy alternatives. This is great! . I can see both sides of the argument since Raw Food Diets have become more popular. Yes, the un-compromised enzymes in fresh raw produce can provide many health benefits, theres no doubt about that. But consider the amount of energy you are saving your body by consuming more cooked vegetables… Digestion works similarly to how cooking works, stomach acids affect food proteins like cooking them does but requires plenty of energy on your part. We are better able to extract nutrients from food once they are cooked and/or proper/completely digested. . Digestive problems are becoming common these days. So many of you have told me you’re experiencing bloating and other digestive issues that are affecting your quality of life. If you’re experiencing frequent bloating & digestive discomfort it’s likely your digestive system is over-worked. A weak digestive system struggles to properly absorb nutrients in the foods you eat. I can relate. I suffered with a lot of digestive issues for years until I learned about digestive health & was slowly able to heal my gut. My first step was to strengthen my digestive system by avoiding over-working it with too many raw foods. So my body can spend the saved energy on HEALING. . I am now able to eat raw vegetables and fruits as I please without digestive issues now that I’ve given my gut time to heal. I still generally prefer cooked food, I find it more satisfying and comforting. I generally prefer to juice (NOT BLEND/SMOOTHIE) my raw veggies to make them easier to digest. . The right balance is truly specific to the individual, the season/temperature, & your personal preference! Our bodies are more intuitive than we give them credit for. Often what we crave can be a sign for what we need most.
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When to stretch and why. [READ ] There's no doubt stretching can be good for us but there's definitely ideal and not ideal times to stretch. I get questions like "I get pain in my _____ when I do _____ exercise, can you tell me a good stretch for it?" Then I see many fitness accounts talking about all the benefits of stretching without including the optimal times to do so, which naturally leads the average person to believe stretching is sooo amazing, you should do it all the time... when in reality there are specific types of stretches you should only do at certain times. There are 3 basic types of stretches: _______________________________________ 1️⃣ Static Stretching: what I'm doing above. Getting into a stretch and holding for a period of time. Static stretching relaxes and lengthens the muscles increasing range of motion. It should generally not be done before a workout or athletic activity as it can affect performance & increase the risk of injury. Static stretching should be done POST workout. 2️⃣ Dynamic stretching: is movement based and should typically be done PRIOR to a workout or athletic performance to prepare the body and nervous system to perform similar movements. The goal is not to get the muscles to relax & lengthen completely but to prepare it for the potential range of motion it may be going through during the workout. Specific dynamic stretches should be done depending on the type of activity you'll be performing. Example: Runners lunge. 3️⃣ Active Stretching: involves flexing or contracting an antagonist muscle allowing the opposite muscle to stretch as a result as much as it can naturally without forcing or trying to get it to stretch further than its active range. This type of stretching can be done without negatively affecting performance. Example: dorsiflexing the feet to stretch the calves. - Spent today on recovery stretching, resting, and sipping on #HerAminos alllll day long! ____________________________________________ Comment below if you want to see VIDEOS here of the specific stretches I do pre & post workout! I'll have someone record video of my stretching routine this week if enough of you are interested.
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A wild Lais lost & cold outside of her natural habitat. 🤣 #visittaos #skitaos Haha I was not built for this! I'm always amazed by my ability to completely underestimate how cold it can really get. It's so beautiful though! Loved my time in Taos, NM last weekend. Can't wait to go back when it's warmer to hike and spend more time outdoors. I can't believe this awesome place is only a short drive away. I️NM!
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It's been a great week of workouts! I don't think there's one muscle in my body that isn't sore! But today is not my rest day... I'm just going to roll out and chug some preworkout (@nlaforher #uplift) to go crush this workout! . I know some of you will ask about this stick I'm using... I think it's MUCH more effective for rolling calves than a foam roller (how I see everyone doing it. ) . Comment below if you think @dr.beauhightower should jump on a live stream or Snapchat/IG Story with me to show the various SMR tools we use and how to best use them for recovery work?! Let's see if enough of you are interested...
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Did you know that Mark Zuckerberg wears the same grey T-Shirt everyday? When asked why he said: "I really want to clear my life to make it so that I have to make as few decisions as possible about anything except how to best serve this community," OMG!! I love that! It speaks to me in so many ways... I'm obviously a colorful matchy-matchy kinda girl so I don't mean about wearing the same thing. But about reducing the amount of decisions I make in a day. It frees you to focus your mental energy on what matters most in your life. This is why I'm obsessed with organization, systems, & protocols to simplify my life as much as possible. . What does this have to do with anything? Well, I always get asked here and on YouTube to share my closet tour or to talk about my gym clothes! lol I'm not sure exactly what you girls are looking for when you ask that but I'm jumping on SNAPCHAT (lais_deleon) & IG STORIES NOW to share as much as I can! Check it out before it's gone forever! Let me know in the comments what you want to know or see!
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Can you build muscle while dropping body fat? Many people say it's not possible, that you must do separate dedicated "bulk" & "cut" phase. From my personal experience I would say IT IS possible (for a woman) to build muscle while dropping body fat. I'm explaining it all NOW on my snapchat: lais_deleon & #instastory IG Story. Watch it now before it's gone forever! FREE GUIDE AT: LAISDELEONFITNESS.COM/build-muscle-lose-fat . Let me know what you think or if you have questions in the comments below. TAG A GIRL who needs to hear this!
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I made a video sharing examples of what I eat in a day to build muscle while staying lean! Check it out the link is in my bio!
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Bucket List I made a real snow angel this weekend at Taos Ski Valley! @skitaos #skitaos #visittaos #dream #snowangel . How many of you have made a snow angel in tons of powdery snow like this??
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The perfect ending to an intense week! An epsom salt & ginger bath (READ for women's health) & BCAA lemon ginger water . - After a week of early mornings, late nights, long filming days, tough workouts, sitting too long (road trip), harsh cold weather, & PMS to top it all off... this is much needed. Epsom salt for sore tight muscles & Ginger to promote circulation, reduce muscle soreness, easing (lady) cramps, to fend off this nasty cold everyone is getting, for reproductive & digestive health, relieve bloating, nausea, and motion sickness (I get from traveling). - Try it! 1 cup epsom salt & 1/8 cup ginger powder in the hottest bath you can stand. You can use fresh ginger but powder works better. You could also use ginger essential oil. Get ready to sweat! This will provide a warming/tingling effect on the skin so add ginger sparingly increasing at your comfort level. Ginger is life! (I would avoid bubble bath soaps & detergents for feminine health) If you have a dry brush this would be a good time to use it for detoxification. - BCAAs: @nlaforher pink lemonade (for muscle recovery) - Tag a girl to share the tip!
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Decided to #VisitTaos for a quick weekend getaway. The first order of business was a treat meal! #Taos Ski Valley was a true winter wonderland it was completely covered in snow! - My girls & I are wrapping up the New Year Challenge and we're celebrating with a treat meal! My go-to is usually a cheese burger, pizza, queso nachos, or anything chocolate. I had a bomb cheeseburger & fries at @theblaketaos (why I look so happy ) @visittaos - What's your treat meal of choice? Comment below, I'm picking one lady from the comments to get free enrollment into my next challenge!
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Fire-Hydrants! 🤣 GLUTE strengthening & activation I posted about this last week and a lot of you said you wanted to learn more... here's another exercise, to recap: Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. The glutes are only activated to HIGH levels of capacity when performing heavy & explosive movements like sprinting, jumping, hip thrusts, deadlifts, lunges, etc... (and only IF the glutes are trained to activate during these moves) Most people do not perform these types of activities on a regular basis. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, and lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You've got to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . Here's one of my favorites - easy to do anywhere & feel quickly. Fire-Hydrants 2-4 sets of 10-20 rep Start with hands and knees on the ground. Keep the knee bent, raise the leg so the knee moves away from the body. Be sure to squeeze/flex the glutes as you perform the motion slowly. . My workout videos: @laisdeleonfitness . Comment below if you want me to post the other drills I do in addition to this to strengthen and activate the glutes.
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New Video! What I eat to build muscle + stay lean. Click the link in my bio to watch!
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"Ours is a culture where we wear our ability to get by on very little sleep as a kind of badge of honor that symbolizes work ethic, or toughness, or some other virtue- but really, it's a total profound failure of priorities and of self-respect." - And with that, goodnight! It's been a long day, I still have 537189 things to do and could stay up another 2-3 hours chipping away at some of it. But tomorrow is a big day, I'll be mad at myself if I'm not sharp and well-rested. I have a SOLID morning routine, what I really need to develop is great night-time routine to help me wind down and prioritize rest and cultivate the habit "turning-off." So far journaling and planning the next day ahead helps make the wheels stop turning so I can relax. It's not even trouble sleeping, I have no problem falling asleep. It's the pulling myself away from work, thoughts, ideas, research on electronic devices, and wanting to "get a little more done"... any suggestions? Do you have a night-time routine to help you wind-down?
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Which would you pick? What's your go-to PRE & POST Workout meal? [READ about nutrient timing ] . My online training program ladies better have their answers on point to this one! . Which one are you? (A.) "I just had a great workout, I don't want to undo all my hard work so I'm going to have a light salad post workout." (B.) "I just had a great workout, so I can pretty much eat anything I want (pizza, doughnut, & candy) I earned!" (C.) "I just had a great workout and everyone knows you have to drink a protein shake immediately after your workout to get the most out of it!" . None of the above are "wrong" per se... You definitely don't want to throw away your hard work by eating too much junk.... And if there is ever an optimal time to consume your carbs I would say it would be after a workout... And yes, absolutely, a post workout shake is a great idea! I have my @nlaforher whey protein post workout too! But these all are just pieces to the puzzle... There's more to what to eat, when to eat it, & why. I'm all about nutrient timing! . If you're interested, I'm on snapchat (lais_deleon) & my #instastory talking about it now. Hurry before it's gone forever!
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10 NON-FITNESS facts about meeee! 1.] One of the questions I STILLLLLL get asked everyday, so obviously it's not one everyone knows about me yet, is about my ethnicity. I'm Brazilian and Panamanian. I was born in Sao Paolo, Brazil and raised partly in Panama City, Panama . 2.] English was my third language. Portuguese was my first, Spanish my second, & Italian my fourth. I no longer speak Portuguese as I haven't lived in Brazil since I was a child and lost it due to lack of practice/use. 3.] I love to read but unfortunately I use it as a way to procrastinate (my escapism) so I try to limit my reading to 30min-1hr max per day. (I actually have to time it.) 4.] Unlike what seems like everyone I know, I actually quite dislike traveling. I find it stressful, tiring, and generally not enjoyable. Don't get me wrong, I've had some amazing travel experiences and have traveled at every opportunity (more than most) but traveling often isn't my ideal life goal. 5.] I love animals! I can't wait to buy my own place to fill it with alll the dogs and any other creature I can get away with having. 6.] I'm most interested in women's health, personal development, & relationships. I find these topics fascinating & I feel like my purpose is not only in fitness but in incorporating all of these aspects in the way I continue to help and serve other women. 7.] I really enjoy cooking, I find it therapeutic and rewarding. I need to make more time for it. 8.] My favorite sport to watch is MMA. 9.] Organization makes me happy. 10.] I never watch television it doesn't interest me at all, I fall asleep within minutes if I try to, and I wouldn't know what to do with the remote. if it's not a UFC event or MMA coverage, goodnight! - My girls @fitamysuzanne @randikennedy_ @carynnicole tagged me do this, now I'm passing it off to a few other fitness ladies (tagged) but I feel like we've all done it now ! - Outfit is from my fav activewear store: @elite1fitgear
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Finally got that winter try-on fashion haul I promised up on YouTube! Check it out, link in my bio! . Outfit I'm wearing is from: @fashionnova 15% off w/ code: LAISXO at checkout
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Is it just me or do you all struggle getting into a home workout? I feel less strong, distracted/unfocused, and unmotivated unlike at the gym workouts... I've been sick over the last week and hate how it's killed my "New Year" momentum. Finally feeling a little better and definitely needed help getting through this home workout. aka: @nlaforher #heraminoburner BCAAs for recovery & natural energy + fat burner boost!
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Heyyyy if you babes are interested in seeing my everyday look "get ready with me" I'm posting it on my beauty page #instastory #igstory. Follow my beauty page: @laisdeleonbeauty @laisdeleonbeauty @laisdeleonbeauty
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am I super fit & healthy if drink this whole gallon of water in a day?? 🤣 NO! So how much water should you drink and does only pure water count? I'm debunking a whole bunch of water myths & sharing my favorite ways to make water drinking more enjoyable (including adding my @nlaforher BCAAs for them gainsss ) on my snapchat: lais_deleon & in my instagram stories. Watch them before they are gone! Let me know what you thought of my story in the comments below!
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Today was a good day. Came down with a cold earlier this week, but still so much to be thankful for! I've been trying to rest, took the last 3 days off but I needed to get moving today! Had no energy but I knew I'd feel better if I at least got some light exercise. #HerAminoBurner came in handy, just enough energy to get me motivated and the bcaas are key if I'm not working out or eating as much while sick to prevent muscle wasting as much as possible. Def one of my fav supplements hands-down! The new sour apple flavor is bomb if you haven't tried it yet! @nlaforher
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Trying to hide how bad it burns holding these positions for the photo! GLUTE strengthening & activation Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. The glutes are only activated to HIGH levels of capacity when performing heavy & explosive movements like sprinting, jumping, hip thrusts, deadlifts, lunges, etc... (and only IF the glutes are trained to activate during these moves) Most people do not perform these types of activities on a regular basis. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, and lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You've got to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . Here's one of my favorites - easy to do anywhere & feel quickly. Side lying abductions 2-4 sets of 10-20 reps Using a lateral loop @bforcebands. Don't allow the foot to come all the way down to touch the other nor allow the leg to lift too high as both take the tension off the glute. You may try internally rotating the foot (pigeon-toe) or playing with the position to find where you feel the most activation (burning). . My workout videos: @laisdeleonfitness . Comment below if you want me to post the other drills I do in addition to this.
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DIY NATURAL "Skinny Detox Tea" [READ] TAG A GIRL WHO NEEDS TO READ THIS! All these teas are still a thing huh? I thought it was just a fad that would pass. Most of these are just gnarly laxatives (which can be harmful/unsafe)... Here is a tea that'll actually naturally improve your metabolism, regulate blood sugar levels, supports healthy digestion, promotes detoxification & appetite control! . Ingredients: Boiled Water Green Tea: A natural Fat-Burner that boosts metabolic rates, increases fat oxidation, and the caffeine provides an energy boost. Some studies have shown it can reduce blood sugar levels and improve insulin sensitivity) Lemon: aids digestions and detoxification, can also make you feel full longer and thus consume less calories. Ginger: Improves Digestion. 1-2 tsp Cinnamon (look for Ceylon or "true cinnamon"): Reduces insulin resistance & lowers blood sugar levels by decreasing blood glucose levels after a meal & by slowing carbohydrate breakdown during digestion. Cinnamon may even help target "belly fat" specifically (according to developing studies) 1 tsp Cayanne Pepper (or other capsaicin containing chili pepper): Natural fat-burner, reduces appetite, promotes healthy digestion, stimulates circulation and aids in detoxification. . You can drink this tea anytime throughout the day. I prefer to have it after or with my larger meals. I think it tastes great but you may try adding a bit of honey if needed.
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The pump is real! Safe to say, walking will be pretty interesting tomorrow! Got a great leg workout today, I snapped videos of the whole thing on my snapchat: lais_deleon & my #InstagramStory #IGstory Check it out if you want to see me dying during a workout! Lots of volume today, reps in the 20-25s! . Hope you had an awesome day y'all!
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#wcw not the most original but simply a great message and reminder. As soon as you realize no one else is responsible for your happiness or success besides yourself, you become empowered to take that responsibility to create the life you want to live. 'LIKE' if you agree! #Oprah