Inner Warrior Mentality

Are too much over the weekend? Feeling deffeated? Feeling frustrated? Before thorowing the towel and giving up Whatch this video 👇

Because yeah, you can miss a workout or switch it for restorative yoga if you need to. 👏🏼 You make your fitness gains in your REST. Rest is where you become stronger. Workouts are stress in the body and literally break down your body and cause inflammation. So, if you’re burnt out, drained, stressed, sick, have a nagging injury, or are feeling like your body needs more rest—the BEST thing you can do for your health is skipping the workout. 💯 Yes, workouts are important. But REST and MENTAL REST is equally as important, especially if you want to improve your health long term. When you’re able to flip the script, you can actually pursue health in a way that works best for your body instead of overriding your own intuition. The toxic voice of fitness culture that says you need to “push through pain” and can’t take an extra day off is not the one you need to be listening to. And as a special note: How much your body can handle is entirely individual to you and your current situation. Just because your friend is in the gym on SATURDAY or MONDAY doesn’t necessarily mean you should be also. Health is NOT just about “energy in, energy out.” 🙅🏼‍♀️ Instead, health is about managing stress and inflammation. If your cup is already full, or your body is giving you signs you need more time to recover, and you don’t, you are adding more fuel to the flame. 🔥 This mindset shift can set you up for success for the rest of your life—and, yes, make you stronger. 💚

We all heard the saying Carbs are the enemy, or carbs are "bad." And it would help if you went on a Keto diet to help with fat loss and performance. Studies have been showing that a low-carb, ketogenic diet can be beneficial for someone who does have a chronic health condition such as diabetes, epilepsy, and cancer. For a healthy individuals looking to increase their performance, build muscle and lose body fat. Very low carb, high-fat diets may be working against you and your performance goals! Carbs are our primary energy source for our bodies (regardless of who you are) and athletes (I'm talking to you, Mom, busy women who work out) need even more than a sedentary person! Even thou burning fats as fuel sounds incredible, it is NOT ideal for peak performance. Your body needs those fats for other functions in your body that are critical for overall health, such as hormone production. Inefficient carbohydrate intake is the #1 issue I see in many women, especially when losing weight. They struggle with motivation, fogginess, lack of energy throughout the day, not recovering from workouts, food cravings, binge eating, lack of menstrual cycle, libido.... the list goes on and on. prioritizing carbohydrates pre/post-training will help you build muscle, recover, and lose body fat! What is your favorite carb???

We all heard that a Post-workout meal is important for recovery, but actually, it is one of the most 2 important meals of your day. If you are like me, looking to maximize your body, and health, look strong and confident (naked). Prioritizing protein in each meal, significantly post-workout, will help you build the body you are looking for. Most females are not getting enough protein in the day. Generally speaking, aiming for 25-35g (size of your palm) per meal, 10-15g per snack will help you get your daily requirements. To calculate your daily intake, divide your body weight by 2.2. to get your body weight in kilograms. Ex: 130lbs÷2.2= 59 KG. Then x 2 = 118g protein (minimun). It will all depend on your activity level. @drsims research in female athletes, the optimal intake for protein Post-workout is around 35-40g immediately after a training session. Find this helpful? Save, share, and like!

DO YOU WANT TO BUILD LEAN MUSCLE? When we were kids, we got away with only eating protein 1 time per day. But now that we’re older and wiser and want to get stronger, we need to eat more protein! Of course, every person is different, but IF YOU WANT TO OPTIMALLY GROW LEAN MUSCLE TISSUE, YOU NEED TO EAT PROTEIN IN EVERY MEAL PER DAY. 🥩 In the past, as young adults we could've got away with only eating 1-2 times per day and still expect to grow. That’s not true anymore. Growth for you body takes consistency and hard work, just like growth in other areas of your life. Some eat too little of eat and some eat way too much. The Goldilocks zone is of around 1.6 - 2.2g per kg (0.73 - 1g per lb) to build muscle mass, for a healthier reproductive system (ladies). When not eating enough good quality proteins may lead to certain vitamin deficiencies. I understand that for many, the idea of eating protein in every meal is scary, but I’m wondering what’s the toughest part for you? ⭕️ not enough time to prep your meals. ⭕️ not enough creativity/don’t know what to cook. ⭕️ scared to “over-eat” and “overload” you kidneys ⭕️ something else? Let me know! 👇🏼

One of my favorite food is Oats because they are super versatile and easy to prepare. You can use oats to make sweet or savory meals, and you can add whatever toppings and flavors you like. If you are one of my closest friends or you are working with me, you know that I eat it every day!!! Here is one of my recipes, and trust me, it is like a dessert in a jar. For the full recipe, got to: https://andreakawanodupuy.com/articles-strawberry-and-vanilla-overnight-oats Enjoy!!!

If you had a special Holiday meal yesterday, you might be feeling all kinds of pressure to restrict your diet and "burn" off the extra calories today. You don't need to "detox," "cleanse," or "fast" to "make out" from yesterday. You don't need to exercise for 2 hours to "burn off" the calories. Those are old patterns of overeating and a restrictive eating cycle that is driving you crazy. In fact, the more you try to compensate for what you've eaten, the worse your relationship with food tends to become. Instead of restricting your foods, counting calories, or killing yourself on a treadmill, be kind to yourself and, Eat nutrient-dense balanced meals (protein, veggies, fruits, whole grains, and healthy fats) Drink 1/2 of your body weight in water Go for a walk and get some fresh air. If you feel like doing a 30 min weight training session Journal about your thoughts and feelings today Have a warm and delicious beverage! (I love my protein coffee) Play, dance, and laugh a lot! Increases endorphins and enhances your mood! So this holiday season, I'm wishing you more permission and less punishment, more joy and less guilt, and more in-the-moment eating and less compensatory thinking. Because you deserve peace, pleasure, and unconditional permission to eat, at the holidays and beyond.

One of the biggest mistakes I made in my past to build a strong physique was not eating enough. In a diet culture that convinces and brainwash us to eat less, move more look like your inspiration model, influencer, or actress is hard (and scary) to believe that eating foods is actually what is going to help your body to build muscle and “tone” (common words that people use to build definition). Yes, if you do have a lot of weight you need to lose due to health reasons, you do have to be on a caloric deficit (I can talk more about this in another post), but it does not mean skipping meals and going from 2-3K calories don’t to 1200-1500 calories. This is one of the biggest mistakes most people end up making when trying to improve their health. The first step is to improve your eating habits and possibly (talking with my dieters out there) increase your food intake to stop binge eating, stress eating at night or weekends when you are “OFF” diet. The best recipe for improving your physique and build muscle is: 1- Lift weights 2-3x week. You can do it at the gym or at-home 2- Eat Protein with each meal. Yes!!!! Most Americans barely consume an adequate amount of protein a day to sustain their body's essential functions. Can you imagine what happens when you are trying to build muscle? Yeah, it is not going to happen, kiddos 😱 3- Eat carbs, and please don’t be afraid of sugar (unless you have some metabolic disease). Your brain, muscles, and body requires glucose to function properly, plus carbs taste good, don’t they 😉? 4- Eat healthy fats with most of your meals. If your goal is to build muscle, keep your pre and post-workout meal low in fats to maximize the protein and glucose absorption into the muscle to speed your recovery and building process. 5- This one is like a no-brainer, but the most underrated habit of all of them! Guys, drink water if you want your body to function and flush out all the toxins constantly being built up i

Contradiction much? . Those shakes? Definitely processed. . Note: “processed” by definition from the USDA is anything that changes fundamental nature-heating, freezing, dicing, juicing-is a processed food. . Frozen broccoli? Processed. Diced tomatoes? Processed. Baby carrots? Processed. . So just a reminder the next time someone tries to fear-monger you with the word “processed” food 🙂 . ‼️ But any MLM scheme that is selling you shakes to replace meals, is here for your money 💵🙏🏼 Shakes won’t replace real, whole food no matter which way you look at it. Do I supplement with whey protein or collagen at times? Yes, but I don’t replace meals with a powder. ➡️Yes, it can seem easy/like everyone’s doing it, but I’m just here to remind you just because Karen is doing it, doesn’t mean you need to ✌️❤️

Real talk: I used to do this, I would refrain from eating bc I knew I'd be "doing it up" at dinner or at Thanksgiving or any "bigger event that revolved around food" and then I would overeat, and literally be in so much pain I'd have to lay down, or curl up in the fetal position👎🏼 After developing healthier habits w/ food, I learned balance is best 🍃 and always will be. If I know I'm going out for a fun meal as some call it cheat meal (which I strongly disagree with the word at all, it is no such thing as cheating on your food or yourself). I'll eat my regular meals, with snacks, have lunch filled w/ protein and vegetables, and have healthy carbs, and if I'm hungry before going to the dinner or party I will have another nack. Otherwise, I'll overeat and be so uncomfortable 😣 I can hardly enjoy the company and what the holiday or event is really about, not the healthy lifestyle I want to lead by any means. Hope this helps those who can resonate 🙏🏼off to my breathwork and mediation peeps 😘

When you are tuned in to your body, honoring your emotions, rather than numbing with food or exercise, body image obsession, you become aware of the root cause of your binge eating issues and use the awareness as a catalyst to growth and healing your relationship with food and yourself. Breathwork is a big part of my journey of healing my relationship with food and my body. It is all about going inwards; it's about connecting with your highest, most authentic version of yourself... Listening to your intuition, seeking guidance from your soul... Observing the emotions, watching the experience itself, rather than falling victim and reacting to it... That is awareness. When you are aware of your inner world, true transformation happens, and then you break free... One breath at a time...

Food is not just calories. It talks to your DNA and tells it what to do. The most powerful tool to change your health, environment, and the entire world, is your fork. ~ Mark Hayman MD In other words, stop eating sh*t and learn to take care of yourself😊❤️ Picture: one of my current favorite quick and easy breakfast: stir-fry bacon and veggies, whole egg, and coconut flour tortilla 😋

My go to protein coffee 💪🙌💪

✨It’s the consistency of what you do each and every day that matters✨ If you sometimes don’t make choices that make you feel good, your body will forgive you It’s what you do most of the time that will count, not what you do sometimes Forgive yourself and move on‼️

Tips to stay motivated during quarantine time!

I’m so grateful for my customers ❤️❤️❤️

Looking for a more advance workout? 3 rounds of Clap pushups Box jumps Modification Push up Step ups Let’s GO!!!

Shoulder Workout Circuit

Shoulder workout These exercises series is excellent for shoulder healthy, mobility, and strength. Choose a very lightweight and perform each exercise for 10-15 reps. Round the world with dumbells 💪Stand with feet hip-width apart, knees slightly bent 💪Start with relaxed arms with dumbells touching in front of you 💪With elbows slightly bent slowly raise your hands out to the side until your hands are just above shoulder height 💪Keeping your arms almost straight, slowly raise your hands above your head twisting your wrists so your hands end up facing each other Front Raise Palms Facing Up 💪Stand with feet hip-width apart, knees slightly bent 💪Start with the dumbbells in your hands resting on your thighs 💪With elbows slightly bent slowly raise your hands out in front of you until the dumbbells are just above shoulder height 💪At the same speed, lower your hands back down to your thighs Lateral raise to front raise 💪Stand tall with feet hip-distance apart. Hold weights at sides with palms facing body. Lift weights out to sides just below shoulder height without locking elbows. 💪Pause 1 count at the top of the movement, then bring arms directly in front of shoulders, palms facing down. Lower weights in front of thighs and reverse the movement, this time lifting weights in front of shoulders and then out to sides before lowering to outside of legs. Standing External Rotations 💪Hold a dumbbell with the elbow creating a 90-degree angle between your upper arm and your forearm. 💪Your forearm should be parallel to the floor, and your elbow should be tucked against your side. 💪Externally rotate your forearm while exhaling, ensuring it maintains a parallel to floor position. 💪Hold the contracted position before rotating internally to return to the starting position.