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D Hardy Health, Fitness, Nutrition
Ask me what I know!! Lets achieve your goals together!

I love it when other people get it🤗 with a great post!! Eating the rainbow everyday is one of the best pieces of advice...
11/21/2019

I love it when other people get it🤗 with a great post!! Eating the rainbow everyday is one of the best pieces of advice you can get!! Aside from increasing your nutrient intake, there are many benefits of color. Photochemicals are what give fruits and veggies their color and as you can see above, they all have different functions! Diversify your food and fell great:) that’s the goal!

09/25/2019

Chest & Arms👌🏾 I’m not a fan of smiths machines for squatting or bench (the straight bar path isn’t as natural a motion it seems) but the smiths machine definitely takes my attention when I want to hit some incline pushups, or even decline by putting my feet on the bar and hands on the floor. The closer your hands are to each other on the pushups, the more you’ll target those triceps! You can use this as a main exercise or a burnout-whatever your preference. If it’s a burnout use light weight and do this a few times until failure. And switch up your bicep curls for variety;)

09/23/2019

As much as I love compound exercises you can’t forget about your isolation movements! Hitting your triceps alone will help build more esthetic arms, and increase gains in some great compound exercises like the overhead shoulder press and bench press. The cable push down can be a staple in any strength training program because it is so easy to progress in. If you haven’t tried it out, now is your chance;)

Got down on a pan of Orecchiette with a Tomato ‘Meat’ Sauce 🍝👌🏾🙏🏾 RECIPE BELOWPasta! One of my favorite foods on the pl...
09/22/2019

Got down on a pan of Orecchiette with a Tomato ‘Meat’ Sauce 🍝👌🏾🙏🏾 RECIPE BELOW
Pasta! One of my favorite foods on the planet😁 Probably the best thing I’ve learned while studying nutrition is that my love for pasta doesn’t have to go away🙌🏾 Especially if I’m using whole grains. Don’t be afraid of carbs even if you’re trying to cut fat/weight. Your choice of macronutrients isn’t as important as your total calorie intake.. (DM me if you need details) What is life if you can’t enjoy some of your favorite foods!? Idk about y’all, but this recipe is going in my personal cookbook!
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200 g dried orecchiette (2 cups), or pasta of choice
1/2 cup TVP (textures vegetable protein), vegan mince, or minced cooked mushrooms*
1 1/2 tbsp olive oil
1 large onion, diced
2 cloves garlic, minced
1 1/2 cup tomato sauce
2 tsp fresh basil plus more for garnishing
1 1/2 tsp salt, or to taste**
*Note: I used 1/4 cup dried TVP and soaked it in hot water to yield 1/2 cup **The salt with depend on the seasoning of your tomato sauce since some are already white flavorful
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Steps
1. Cook the pasta until al dente.
2. While the pasta is cooking, heat a pan with the oil. Sauté the onions. Add in the vegan mince or minced mushrooms and cook for another 2-3 minutes until lightly browned. Add in the tomato sauce, dried basil, and leave to boil over medium heat.
3. Add in the salt and season to taste. Add in the orecchiette and mix well until pasta has absorbed some of the sauce, ‪around 4-5‬ minutes. Turn off heat, garnish with some basil, and enjoy while hot!
@ Los Angeles, California

09/17/2019

When planks get boring... your core stabilizers is one of the most important muscle groups in your body. Especially if you want to prevent injury & low back pain as well give you more strength when performing most other compound exercises. So with their importance to movement it’s important to train them while you move some weight around! You can pass the weight from opposing sides, do rows, extend the weight in front of you etc. whatever it takes to keep that core engaged and to keep challenging yourself:) Get creative from time to time and intorduce your body to new stresses and watch what happens!!

🤤 Creamy sweet potato, fried mushrooms ,zucchini, avocado, crispy spiced chickpeas and a drizzle of tahini Y’all gotta u...
09/04/2019

🤤 Creamy sweet potato, fried mushrooms ,zucchini, avocado, crispy spiced chickpeas and a drizzle of tahini
Y’all gotta understand how easy clean eating is once you start! There are so many different unfamiliar recipes that you can try and use at your disposal! So I’ll help you find some;) Check out this page and others like it for great recipes 👌🏾
Get the recipe on her blog

08/29/2019

**WATCH THE WHOLE VIDEO**
Biggest question I get asked from fellas lately is how to build your chest. Well, I’ve got a secret... there isn’t ONE answer! Building muscle isn’t limited to one exercise or workout routine. Building muscle is about exhausting your ENTIRE muscle and allowing it to recover. What does that mean? It means stop trying to “lift heavy” if you’re going to be sacrificing form! Too many times I see ego get in the way of quality lifts. My solution? GIANT sets. 3 or more exercises back to back at a lower weight with excellent control and full range of motion. Increase your weight when your body is ready; not when you think you’ll see gains! It doesn’t mean don’t challenge yourself, it means be realistic and lift smarter. Use your entire muscle with full reps and multiple sets to get the most out of that muscle-that’s when you see change. I’m not the biggest or the strongest man around... but I’m one of them😉 And it’s because I choose to do things right rather than lifting to impress. So lighten up and try this chest giant set on your next chest day, and thank me later! Tips below!!
1st: Incline Dumbbell chest press: this is where you have your most energy so go a bit heavier but make sure you have something left in the tank to finish the set! And no clanking the weight together at the top! All that does is give your muscle a break and we do that when we finish!
2nd: Incline dumbbell flys: Please please please go LIGHT here. This is not about the weight, but instead the motion. If you overextend those arms behind your body because the weight is too heavy, you can cause damage to your anterior shoulder capsule. SO GO LIGHT HERE! And again.. no clanking at the top!
3rd: Stability ball push-ups: this is going to take a ton of core engagement to keep the ball from rolling around everywhere! But as your last exercise in this set go ahead and get very close to failure! PS place the ball up against a wall or bench if you have a hard time controlling it👌🏾

08/28/2019

I was pressed for time today so it was a light chest, shoulders and core day. And since I’ve been cycling to the gym (5.5 miles) energy has not been my friend! Waiting for my body to adapt and kick in to shape! But that doesn’t mean I can’t push myself. Body weight workouts are how I finish my “tired” days at the gym. 3 sets of these for a minute after pushing around some weight isn’t as easy at it seems! A lot of people get focused on the weight they can lift without any regard to function, but using your body as resistance is one of the greatest ways you can do functional training and gain real strength... And I love doing it when fatigued. Your mind may initially say no and your body wont hesitate to do what the mind says... so instead of expecting failure when you’re tired, expect success and you’ll be surprised with how much your body has left in the tank! That’s how you put mind over matter, that’s how you make progress.💯

Because sometimes others do it better! I steal a ton of my food and meal ideas from many different places! Especially if...
08/23/2019

Because sometimes others do it better! I steal a ton of my food and meal ideas from many different places! Especially if they’ve got plant based options. Not because I’m a vegan(I’m not), but because there are so many different foods that we have no idea about because we stick to the same monotonous diet. Venture out and try new things! Your body will love it and your taste buds may surprise you! Add some variety to your foods and stop complaining that eating “clean” is a struggle. Educate yourself! And give a follow for a TON of great recipes!!

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