#100daystilsummer

dómaraflauta | referee whistle | судейский свисток

(If someone unexpectedly does, feel free to tag me!)

These days I only revised a little bit of vocabulary to make them non-zero. I'll get back to studying the next day, hopefully.

Today I only listened to a podcast once. The day was really busy so I didn't have the energy to go through the vocab, and it looked more difficult than usual (possibly because I was tired?)

Sit back and relax. Summer is almost here. #100daystilsummer #sitbackandrelax #xbc #explorebrowncounty #nashville #indiana #nashvilleindiana #browncounty #browncountyindiana https://www.instagram.com/p/BgOtohdAUV-/?igshid=1d4tv933fsvze

☀️✅💜KNEES If YOU have medially rotated knees (knees point inwards), you would notice this frequently causes discomfort and small amounts of pain...and at times, prevents you from training at full capacity. I know. It's sucks. The symptomatic pain is due to inflammation of your knees, caused from elsewhere. Many athletes and gym goers suffer from similar pain. It is often caused by too much tension/not enough strength on opposite sides of a joint☝️ You can fix this problem through SMR (self myofascial release) using a foam roller. As well as stretching, functional movements and individual massage therapy tailored to your needs. You can also work on improving your thoracic posture (middle and upper spine). Through foam rolling, stretching and strict postural/functional monitoring you will be able to continue your training - pain free! 1⃣ Massage 2⃣ Foam roll 3⃣ Stretch 4⃣ Get yourself a proper pair of training shoes ( asics ) You can purchase and be fitted PROPERLY in Asics from @theathletesfootaustralia 👌 #100daystilsummer PREVENTING injury is far simpler and more successful than 'fixing' injury✅ www.kaylaitsines.com.au/guides

For the girls that don't have my guide yet, I use two different types of cardio✌️.☝️ One of these is called HIIT, or high intensity interval training. This is typically things like treadmill/RPM sprints. 👊HIIT is one of the best things you can do to increase your metabolism and boost fat loss. This is because of what is know as the after burn effect or EPOC (excessive post- exercise oxygen consumption), which is an increase of metabolic function after a quick, intense workout! Basically, this allows you to keep benefiting from the training temporarily after your session, even when you're no longer exercising🔥🔥 I like to do sprints on a treadmill in intervals of 30 seconds💪. This means 30 seconds sprinting, 30 seconds resting and repeat. Usually this is done for around 15 minutes which is 15 rounds.☀️ If you are a beginner and only have a small amount of fitness, ease into this as it can be very exhausting the first time. 👌💪 Enjoy #100daystilsummer @theathletesfootaustralia www.kaylaitsines.com.au/guides ✅