828800
Nona𐦍༘⋆
@nonaa.eth #828800
Physiotherapist/
Fitness/
Gym♾️
651 Follower 220 Following
Sometimes the bravest and most important thing you can do is to just show up
-Brene Brown
-Brene Brown
Me and phone calls 🫲🏻🫱🏼
I rejoined the pediatrics unit two days ago after four months, and it has truly humbled me I must say
Read this thread incase you’re still confused about the spam algorithm
I can’t even remember saying some words here😂
My focus was to build muscle in my lower body (quads, hamstrings, and glutes) while also working on full body recomposition.
For the gym part
-I made sure to go 4 times a week (2days for lower body, 1 upper body day, 1 full body, cardio and abs after every session).
-Rest and sleep (this isn’t emphasized enough)
-I pushed myself hard by increasing the weights consistently, better to go heavy with fewer reps than to waste time with light weights and endless reps this was my principle
-Always end with cardio too
Diet
-I was pretty strict about getting enough protein (120 to 160 g)
-I took whey protein daily (one serving gave me 24g).
-Eggs were a staple (3 whole eggs and egg whites)
-Chicken breast was another go to (30g)
I threw in whatever other protein sources I could find to hit my goal.
It was all about consistency ,train, eat, sleep, repeat. That’s what worked for me.
For the gym part
-I made sure to go 4 times a week (2days for lower body, 1 upper body day, 1 full body, cardio and abs after every session).
-Rest and sleep (this isn’t emphasized enough)
-I pushed myself hard by increasing the weights consistently, better to go heavy with fewer reps than to waste time with light weights and endless reps this was my principle
-Always end with cardio too
Diet
-I was pretty strict about getting enough protein (120 to 160 g)
-I took whey protein daily (one serving gave me 24g).
-Eggs were a staple (3 whole eggs and egg whites)
-Chicken breast was another go to (30g)
I threw in whatever other protein sources I could find to hit my goal.
It was all about consistency ,train, eat, sleep, repeat. That’s what worked for me.
Gm guyss
Happy happy Monday (not so happy)
Have the best week ahead✨
Happy happy Monday (not so happy)
Have the best week ahead✨
I have a love-hate relationship with Sundays
Sad reality
Why is it so hard for people to stick to appointments?
It feels incredibly disrespectful when someone disregards the time you’ve set aside for them. What’s worse is when you express frustration, and they act like your time isn’t just as valuable.
It’s as if having other things to do isn’t a valid reason to expect punctuality or consideration.
It feels incredibly disrespectful when someone disregards the time you’ve set aside for them. What’s worse is when you express frustration, and they act like your time isn’t just as valuable.
It’s as if having other things to do isn’t a valid reason to expect punctuality or consideration.
Gm gmmmm
What time is it🤭
What time is it🤭
My cousin asked me to babysit her 9month old for the night, as she and her partner celebrated their wedding anniversary.
What an experience! I’ve gained a whole new level of respect for parents. The night was alottt changing diapers, feeding her, singing and dancing to get her to sleep.
I’ve never felt so much relief to see someone sleeping
Honestly, parents deserve all the hugs and appreciation. You’re the real MVPs for handling this every single day!
What an experience! I’ve gained a whole new level of respect for parents. The night was alottt changing diapers, feeding her, singing and dancing to get her to sleep.
I’ve never felt so much relief to see someone sleeping
Honestly, parents deserve all the hugs and appreciation. You’re the real MVPs for handling this every single day!
World mental health day
Mental health shouldn’t be a solitary battle, there are times where the weight feels unbearable but even in those moments reaching out for help is a sign of strength not weakness.
Sending love to everyone on this journey
You are not alone❤️
Mental health shouldn’t be a solitary battle, there are times where the weight feels unbearable but even in those moments reaching out for help is a sign of strength not weakness.
Sending love to everyone on this journey
You are not alone❤️
So tomorrow is friday guys
Already planning me weekend
Already planning me weekend
💀
|{I}\_🩺
I/ \
/_ \_
|{I}\_🩺
I/ \
/_ \_
Aesthetic breakfast
I didn’t eat the strawberries tho, just for the photo
I didn’t eat the strawberries tho, just for the photo
Timeless (with Playboi Carti)
Song · 2024
https://nook.social/content/dd135395-5c4a-44f2-9812-5bc97e075913
Song · 2024
https://nook.social/content/dd135395-5c4a-44f2-9812-5bc97e075913
Consistency is waking up on the hard days and choosing to try again, even when the world feels heavy.
It’s not about perfection for me but about trusting the process and knowing that my constant efforts will yield results
It’s not about perfection for me but about trusting the process and knowing that my constant efforts will yield results
Changed my pfp and now I feel brand new again