Founded in 2009 in Portugal where I worked as a PT and group class trainer. I will manly work as a volunteer.
Recently moved to Bali, here I am looking to introduce in the community the importance of exercising, starting with the kids.
25/07/2017
O está a chegar! Já podem adquirir os bilhetes e com MEGA PROMOÇÃO 😱, utilizando o código 12082.
A Promo Les Mills já está em vigor. Tudo igual ao ano passado. O link do formulário é: http://convencao.manz.pt/formulario/
18/07/2017
Bom Tarde Malta,
O está a chegar! Já podem adquirir os bilhetes e com MEGA PROMOÇÃO 😱
Desconto de 25€
Utilizem o codigo "12082" para vos dar 25€ de desconto.
Tudo igual ao ano passado. O link do formulário é: http://convencao.manz.pt/formulario/
Let´s Go.
Convenção Manz - 2017 Antes de passar ao preenchimento do formulário valida o teu número de contribuinte (*) para podermos confirmar se já és Cliente Manz Celebration, de forma a aplicar os descontos e promoções inerentes.
Malta inscrevam-se no Pump Fitness Spirit Republica.
https://www.facebook.com/events/419110604950675/
Cycle Republica Esta pagina foi criada para ouvirmos o vosso feedback nas musicas utilizadas nas aulas, se gostam o
Malta temos um evento acontecer no Pump Fitness Spirit - Republica no dia 14 de Março, e todos podem participar.
O Pump Republica Running Club & Blast out, vão criar um evento a não esquecer ao ar livre, custa 5€ para socios e 7€ não socios.
Mandem mensagem privada se querem saber mais
hoje corrida de 30 minutos na hora de almoço na avenida da republica, quem mestiver interessado mande mensagem
Corrida matinal feita.
Morning run complete. Tomorrow again at carcavelos beach.
Malta este sabado no Pump Republica na avenida da republica vai haver uma maratona de Cycle das 14:30 as 16:30, qualquer um de vos pode participar. o Custo é de 7 Euros.
Mandem-me mensagem privada, o pagamento tera de ser antes do evento para garantir o teu lugar.
The Exercise Move That Works Your Belly, Butt and Hips.
Bridge Pose
strengthens your entire midsection. It’s a chain exercise that engages your abs but offers even more benefits for your butt, hips, and lower back.
The bridge builds muscle, boosts flexibility, and can also be easily incorporated into any routine. Here’s the basic pose, plus a few advanced spins. Start by aiming for three sets of 15-20 reps.
Basic Bridge
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your glutes and abs, hold for two seconds, then take three seconds to slowly lower back to the floor to start. “Make sure you’re extending your hips, not your back, and also that you aren’t tightening your shoulders so they come in closer to your ears
Alteration: Hands-Up Bridge
Get in the basic bridge position, but this time do the move with your hands directly in the air; it forces you to engage your abs and glutes more.
Alteration: Unilateral Bridge
Go back to the basic bridge position, but this time raise one knee to your chest or extend it all the way out, then start lifting your glutes off the floor as with a basic bridge. Working the muscles on one side of the body helps isolate them and make them stronger.
Vegetables aren't typically known for being a great source of protein, but there are some sneaky ones out there that contain a decent amount.
Something important to keep in mind: "Plant proteins are 'incomplete' proteins, meaning they don't contain all of the essential amino acids. To make sure you get the different types of amino acids you need, make sure to combine these veggies with whole grains.
Peas
Each half-cup contains three and a half grams of protein.
Spinach
You'll find three grams of protein in a half cup of spinach.
Baked Potato
Another stealth source of protein? Potatoes! A medium-sized one contains three grams.
Broccoli
Broccoli's not just filled with fiber (2.6 grams per half cup)—it's also a great source of protein, with two grams per serving.
Brussels Sprouts
These little green guys get a bad rap, but they're actually nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K.
Corn
OK, we know that corn is technically a grain. But you can find it in the produce aisle—and you'll be glad to know that half a cup of kernels provides two grams of filling protein.