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Dino

🍎 Clinical Nutritionist | 📍 [City]
🧠 Food re-education | 🏋️‍♀️ Functional and sports nutrition
💚 Helps you achieve a healthy diet without extreme restrictions.

22/07/2025

Physical activity is one of the best things you can do for your health—both physical and mental. Here are some simple and effective suggestions to get you started, depending on your current level:

🏃‍♂️ If you're just starting out:
Walking: 20 to 30 minutes a day at a moderate pace.

Stretching: 5 to 10 minutes of stretching when you wake up or before bed.

Dancing at home: Put on some upbeat music and move for 10–15 minutes.

🧘‍♀️ If you want something light and steady:
Yoga or Pilates: Great for improving flexibility and reducing stress.

Biking: Cycling outdoors or on a stationary bike.

Climbing stairs: Take the stairs instead of the elevator whenever possible.

🏋️‍♀️ If you already have a rhythm:
Functional training: Works multiple muscle groups with body weight.

Strength training: Strengthens muscles and improves metabolism.

HIIT (High-Intensity Interval Training): Burns high calories in a short period of time.

30/06/2025

🔥 Workout for Quadriceps Growth
Goal: Hypertrophy (muscle growth)
Sets/Reps: 3–5 sets of 8–15 reps
Rest Between Sets: 60–90 seconds

1. Barbell Back Squat
4x8–12

Focus on full range of motion (thighs parallel to the ground or lower)

2. 45° Leg Press
4x10–15

Feet shoulder-width apart, placed in the middle of the platform

3. Leg Extension Machine
3x12–15 (add a drop set on the last set if desired)

Pause and squeeze at the top of the movement

4. Walking Lunges or Smith Machine Lunges
3x10 (each leg)

Use a long stride to target the quads effectively

5. Bulgarian Split Squat
3x10–12 (each leg)

Hold dumbbells for added difficulty

28/06/2025

💪 Defined Shoulders
"Defined shoulders" refer to shoulders with visible muscle tone and clear separation between the different parts of the deltoid muscle (anterior/front, lateral/side, and posterior/rear). Well-defined shoulders create a strong, athletic upper body look.

🏋️‍♂️ How to Get Defined Shoulders
1. Targeted Shoulder Training
Work all three heads of the deltoid muscle with different exercises:

Front delts (anterior): Overhead press (barbell or dumbbell), front raises

Side delts (lateral): Lateral raises, Arnold press

Rear delts (posterior): Reverse flys, face pulls, rear delt rows

2. Use Proper Load & Volume
Train with moderate to heavy weight

Aim for 8 to 15 reps, 3 to 5 sets per exercise

Give your shoulders at least 48 hours of rest between workouts

27/06/2025

Great for hamstrings and glutes.

25/06/2025

🏋️‍♂️ At the gym:
Standing Calf Raise (Machine)

Stand on the calf raise machine with your shoulders under the pads.

Raise your heels to stand on your tiptoes, squeezing the calves.

Lower slowly.

3 to 4 sets of 12–20 reps.

Seated Calf Raise

Sit on the machine with your thighs under the pads.

Lift your heels while keeping the balls of your feet on the platform.

Great for targeting the soleus muscle.

3 to 4 sets of 15–20 reps.

Calf Press on Leg Press Machine

Place your feet on the lower edge of the platform.

Push using just the balls of your feet.

3 to 4 sets of 15 reps.

24/06/2025

✅ Benefits of Cardio
Improves heart health

Increases fat burning

Reduces stress and boosts mood

Improves sleep and energy levels

Helps control cholesterol, blood pressure, and blood sugar

🏃‍♂️ Examples of Cardio Exercises
Brisk walking or running

Cycling (outdoors or stationary)

Jump rope

Swimming

Dancing (zumba, aerobics)

HIIT (High-Intensity Interval Training)

📅 How Often to Do Cardio
Beginners: 3 times per week (20 to 30 minutes)

Intermediate/Advanced: 4–6 times per week (30 to 60 minutes)

Always include 1 or 2 active rest days

23/06/2025

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🥩 Proteins (crucial for muscle growth)
Eggs – Complete protein and rich in leucine (a key amino acid).

Chicken breast – Lean and high in protein.

Lean red meat – Contains natural creatine and iron.

Fish (salmon, tuna, tilapia) – High in protein and omega-3s (great for recovery).

Greek yogurt – Great high-protein snack.

Cottage cheese – High in casein (slow-digesting protein).

Tofu and tempeh – Excellent plant-based protein sources.

Legumes (beans, lentils, chickpeas) – Good plant-based protein, especially when combined with rice.

23/06/2025

🏋️‍♀️ Exercises to Strengthen Your Glutes
Squats

One of the best exercises for glutes.

Variations: barbell squats, sumo squats, jump squats.

Lunges

Targets glutes, quads, and balance.

Can be done with dumbbells or bodyweight.

Hip Thrusts

Directly works the gluteus maximus.

Can be done with a barbell or weight plate.

Deadlifts

Strengthens glutes, hamstrings, and lower back.

Variations: Romanian (stiff-leg), sumo, conventional.

Banded Side Steps

Activates the gluteus medius, important for firmness and stability.

Use resistance bands around your thighs.

21/06/2025

Don't let laziness get the best of you.

20/06/2025

"Your competition is not with others. It's with laziness. It's with poor nutrition. It's with lack of discipline. It's with inconsistency. Your competition is with yourself."

19/06/2025

1. Physical Health
Weight management: Helps maintain or lose weight, especially during critical phases such as postpartum and menopause.

Muscle and bone strengthening: Prevents osteoporosis, which is common after menopause due to decreased estrogen levels.

Cardiovascular health: Reduces the risk of heart disease, high blood pressure, and high cholesterol.

Improved metabolism: Helps regulate blood sugar levels, reducing the risk of type 2 diabetes.

2. Hormonal Balance
Relief from PMS (premenstrual syndrome): Can reduce cramps, irritability, and bloating.

Menopause support: Helps ease symptoms like hot flashes, insomnia, and mood swings.

Overall hormonal health: Encourages a healthier endocrine system, supporting menstrual cycle regulation.

3. Mental and Emotional Health
Stress and anxiety reduction: Activities like walking, yoga, or dancing increase endorphin production, boosting mood and well-being.

Improved self-esteem and body image: Helps women feel more confident and comfortable in their own bodies.

Depression prevention and support: A powerful tool in preventing and managing depression, which tends to affect women more than men.

18/06/2025

The strongest muscle in the human body, relative to its size, is the masseter — the jaw muscle.

It can produce a bite force of up to 200 pounds (about 90 kilograms) on the molars! That's strong enough to crack nuts with ease.

More fun facts:

The human body has over 600 muscles.

The largest muscle is the gluteus maximus (yes, the butt muscle).

The smallest muscle is the stapedius, located in the inner ear — it's about 1 millimeter long and helps control the vibrations of the ear bones.

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Boa Vista, RR
69309300

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