✨5 правил логистики на свадьбе: как все грамотно организовать✨
💫Правило 1. Уточните количество гостей.Если приглашенных много, разошлите вместе с пригласительными карточками открытки для ответа и попросите подтвердить свое намерение присутствовать на свадьбе как минимум за 2 недели до даты. Когда список гостей будет окончательным, распределите людей по машинам.
💫Правило 2. Составьте маршрут. Составьте четкий план и начертите маршрут движения транспорта с точным временем прибытия к местам церемонии и банкета. Сколько машин нужно для гостей, чтобы перевезти их от места церемонии к месту банкета? Будете ли вы заказывать автомобили для того, чтобы развозить гостей по домам после праздника?
💫Правило 3. Бронируйте транспорт заранее.Бронировать свадебный кортеж лучше как можно заранее, не оставляйте этот вопрос на последний день. Особенно важно это, если вы хотите получить автомобили определенных марок, моделей или цветов.
💫Правило 4. Позаботьтесь о гостях. Подумайте в первую очередь о тех друзьях и близких, кому сложно будет передвигаться от одной площадки к другой: это дети, пожилые гости и люди с ограниченными возможностями. Спланируйте все так, чтобы им не пришлось преодолевать большие расстояния пешком.
💫Правило 5. Не допускайте долгих пауз.Один из самых сложных и неприятных моментов на свадьбе — долгое ожидание.Хорошо, если церемония и банкет будут проходить на одной площадке или от одной до другой можно будет добраться быстро и без пробок. Если же паузы неизбежны, и у вас, например, запланирована полуторачасовая фотосессия после церемонии, подумайте, чем на это время занять гостей. Можно оборудовать для них зону отдыха в помещении или под открытым небом, или же сразу доставить гостей к месту ужина и развлечь их небольшим приветственным коктейлем.
Heute Morgen müde aufgewacht? Dann haben wir heute die perfekte Challenge um den Puls zu erhöhen und sportlich in die neue Woche zu starten. 💪💥
10 Jumping Lunges
10 Sit Ups
10 Push Ups
Variabel auch Scale Push Ups auf den Knien oder an einer Schräge.
Workout 3 x wiederholen und mit mehr Motivation in den Montag starten oder den Tag kraftvoll zu beenden. #gainsandroses#motivationmonday
Il Tiramisù è uno dei miei dolci preferiti e ho provato a replicarlo in chiave Fit. Niente da aggiungere, era delizioso! (Scorrete le foto per vedere la consistenza)
It’s officially my Birthday and I want to give YOU a present! I’m giving away an epic Gift Package valued at over $500 full of all kinds of cool stuff! And 2 other winners will get some other great prizes! All you have to do is:
1. Like this photo
2. Make sure you’re following me
3. Comment below and tag 3 of your friends
4. Post a picture in your Insta stories and tag me
5. Must be 18 years or older
6. Must be a resident of the USA
We will choose one lucky winner for the Gift Package and 2 winners for other cool prizes on Wed 9/18! You can be one of these lucky three winners! Winner will be notified via DM. Hurry as Must Enter before Midnight PST Tues 9/17. Good luck!
Your life isn't yours if you always care what others think 💭
Operation bulk up officially starts tomorrow 🤩🤪 Will be doing all my check in measurements in the morning, including a body scan, so I’ve got some numbers etc to start from! From there I’ll be reverse dieting my way to grow some muscle and make some gains from now until the end of the year🙌🏼👊🏼 As I’ve spent a week at my maintenance and lost 1.3kg, I’ll continue at the same calories for the next week and decide what to do for the best next week! Will keep you all posted 🙌🏼 What type of stuff would you like to see while I’m bulking/ reverse dieting??? Let me know in the comments! 🥰
Already completed my workout for the day (push day today💪🏼) so will be getting my NEAT up for the remainder of this Saturday! Almost finished my first week back at (what I thought was) my maintenance - by the end of tomorrow I’ll have consumed an EXTRA 2,100 calories compared to last week 😳 I don’t know about you but to me that sounds insane, especially when you put as just under and extra day and a half worth of food at last weeks intake, MAD! However at the increased calorie intake per day this week, I’ve actually dropped over 1kg in weight and I feel a lot leaner. I also feel like I’ve filled out a lot more and I’m a bit more defined, my abs have even popped out a lil bit again 🤩 It’s so weird but I feel completely different and I’ve only finished 5 full days so far! So from that I’m really glad I decided to end my mini cut early as I feel like I’m in a much better place this week compared to last week! Always listen to your body, it knows what it’s telling you🤷🏻♀️ —
@ryderwear head to ankle today, one of my favourite mix and match gym sets! Love the seamless and neonude collections together! Use the link in my bio, swipe up on my stories or use OLIVIAH10 for 10% discount on everything on the Ryderwear website 🙌🏼 #TeamRyderwear#gifted#aff
Taking a proper rest day at least once or twice a week when training consistently can be just as, if not more important than training itself. This means a full day off training, no weights, so that the muscles are given enough time to rest and recover in between workouts. This is massively beneficial when trying to gain strength and muscle mass as it allows sufficient time for the muscle fibres to repair themselves and therefore grow and get stronger. If training continues without these rest days, this can damage your recovery and hinder progress as the muscles don’t repair as effectively therefore new muscle tissue isn’t built in the way it would be when resting appropriately. —
As well as taking rest days, your training ‘split’ (basically what muscles and muscle groups your training on which days) should be spaced out in a way that you’ve always got at least 48-72 hours in between training the same muscles twice so that the muscles can rest and recover in the same way as introducing rest days allows. So for example it’s not a great idea to do a heavy chest light shoulders session one day, then do an upper body session the day after - as this could potentially hinder muscle growth. Overtraining has also been shown to lead to decreased performance, poor sleep, fatigue, low moods and hormonal issues - all of which you don’t really want if you can help it! —
If you’re anything like me and hate doing nothing, active rest days are a good way to fill in the time when you aren’t training! This means performing some light cardio (or even some HIIT etc as long as you know it won’t harm your recovery!) or keeping active e.g. walking. This keeps up your calorie burn for the day but also helps to keep your blood flow/ heart rate elevated to your muscles which helps towards better muscle recovery! —
It’s my rest day today and I’m enjoying it by catching up on a few boring errands and a little bit of shopping with my family. Happy Monday💗
I’ve decided to stop my cut a week early 😱😬😵 Yeah so I’ve given up/ thrown the towel in or whatever you want to call it with my 4 week mini cut after some careful consideration and speaking to my PT. Basically 3 weeks into my cut I’ve still lost no weight what so ever (even though I think I look leaner 🤷🏻♀️) so obviously something isn’t quite right! This doesn’t mean I’m just going to give up completely and eat what I like when I like and forget about my next set of goals. Actually it’s a decision I’ve made to reach my goals in a more healthy and appropriate way. I feel like my calories may be a little too low now I’ve gone back to my cut, not sure why, maybe my maintenance calorie intake has gone up or something completely different. Either way I’m going to sit at maintenance for this next week and assess the situation next Sunday. Maybe I will end up losing weight with the increased calories, who knows 🤷🏻♀️With me now focusing all my work in the gym purely on strength training, I need to start thinking about fuelling my workouts properly hence the decision I’ve made to up my calories a week early, which means in the long run I’ll get an extra week to cut come bikini comp prep (if I work hard enough 🤩👀). Remember when going for your goals, whether that be losing weight or anything else, if something isn’t quite right then think about why and how to change it in a healthy way. Lowering calories is something in the past I would have thought about doing in this situation without any hesitation, however that’s definitely not the best idea for me in any way! Now it’s time for the gains 🙌🏼👊🏼👏🏼
Burning calories - Cardio VS Weights!
When it comes to burning calories everyone’s first thought is usually straight to cardio, whatever form that may be! High intensity interval training (HIIT) can potentially can burn generous amounts of calories and low intensity steady state (LISS) cardio, a smaller number, but both are still considered to burn a lot more than weights. However once the exercise is over, with cardio the body goes back to its resting calorie burning state pretty quickly whereas with weights the elevated calorie burn can last up to 24 hours from the weight session! The increase in calories burned is due to the greater impact on the metabolic rate that weight training has in comparison to cardio. Although bare in mind this isn’t 100s of calories per hour etc more like 10-15 max. This is important to remember when training especially when using a fitness tracker such as a Fitbit as this increased calorie burn isn’t accounted for! Having a bigger skeletal muscle mass (more muscle) also means you burn more calories at rest in general as this ups your metabolic rate. —
Cardio Pros and Cons:
✅ It comes in many forms which makes it accessible for a wide range of people! —
✅ It provides a good target to burn calories e.g I want to burn 7 cals a minute doing exercise X... ✅ It is extremely good for keeping yourself in a calorie deficit —
❎ Less calories are burned post exercise—
Weights Pros and Cons:
✅ It increases your overall calorie burn over time by increasing your basal metabolic rate (BMR)
✅ Increased calorie burn after exercise is ceased ✅ Tones and shapes body better than cardio alone ❎ Generally burns less calories per same amount of time as cardio
#NEATUP247 👊🏼 Non-Exercise Activity Thermogenesis is an umbrella term for any activity you do that isn’t intended as exercise, for example: doing housework/ washing the car/ walking to the gym etc etc! NEAT is a brilliant way to up those calories burned while trying to keep yourself in a calorie deficit. If you have a little google, you’ll find a lot of studies show activities such as fidgeting or hand tapping/ general movements etc (NEAT) can increase your daily calorie expenditure (how many calories you burn) by up to 350. So upping your NEAT by doing a few extra house chores or parking a little bit further away from the shops and walking a few hundred metres extra and other little similar tweaks all add up to increase those calories burned! I am implementing a lot of NEAT while I’m finishing up my MINI cut as it is a huge help to keep the calorie deficit big enough to lose the final small amount of weight/ fat I’m going for! I always aim for over 10k steps a day and enjoy a walk for an hour or so almost every morning which all adds up! Losing weight isn’t all about gruelling hours on the stair master or 5 body combat classes a week, just help yourself by getting more and more active and you should see a difference without dropping food intake! Also a calorie deficit isn’t just eating small amounts, you can increase your NEAT and still eat the same amount but be in a bigger deficit therefore weight loss may be more achievable!!
Hair up and my comfy clothes on to get my NEAT on today! Already burned 1,000 cals for the day before breakfast and got lots of little jobs done which feels great 🙌🏼 Gym later on though, it’s leg day 🤪 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Wearing my @ryderwear BSX high waisted leggings for my errand running as they’re literally so comfy and pretty and I love them 😍 OLIVIAH10 // LINK IN BIO ✨ #teamryderwear
Sad day today as it’s bye bye to Cardio Sunday but HELLO to heavy legs/ lower day 🤩🙌🏼
As I’m nearing the end of my mini cut (two weeks left woo!) I’m playing around with my workouts atm courtesy of @riccifitness to see what’s going to work best for me going forward to build some serious muscle until the end of the year 👏🏼 So for the next 2 weeks it’s trial and error with my sessions and I’ll start my strength training officially the day after finishing my cut! Have a look at my story to see some vids of most of today’s workout 🙌🏼
Quick mini cut update too! I’m now around 53.2kg which is 1.1kg down from where I was two weeks ago. As I’ve got 2 weeks left I’d like to push to reach at least 52.0kg but won’t be dropping my cals any lower as I haven’t plateaued yet 🙌🏼 •••••••••••••••••••••••••••••••••••••••••••••••••••••• Also it’s the last few hours of the @ryderwear midyear sale so get on and make your orders with some HUGE savings before you miss out 😫👏🏼 Link in bio and swipe up on my stories for the website with my discount code already entered! Use OLIVIAH10 at the checkout for 10% off 👏🏼 #teamryderwear •••••••••••••••••••••••••••••••••••••••••••••••••••••• Happy Sunday everyone!!
Head to toe in @ryderwear for my first leg day of my new split 🤪 The seamless collection is an absolute gym wardrobe staple! Shop these in the sale while you can - it ends on 15th July! Link in bio/ swipe up on my stories for an extra 10% off all sale items with OLIVIAH10 🙌🏼 P.s my tan is beginning to fade which means I need another holiday ASAP right?! #teamryderwear
You’ve got to wear pink on a Wednesday right?! Off for my pull session now! Happy hump day everyone 🥰
Wearing my favourite @ryderwear ranges today, seamless (these leggings have 40% off atm!!) and Neonude collections 🤩 If you fancy treating yourself in the sale get 10% extra off all sale prices with OLIVIAH10 🙌🏼 Link in bio or swipe up on my stories! #teamryderwear
So today is meant to be a rest day due to the way I’ve had to schedule my sessions to fit in my 5 day split this week but I’m going to the gym tonight for some LISS cardio, some stretching/ foam rolling and rehab on my very tight hips and also I’m going to practice my form on a few exercises! I started my new split yesterday which is now push, pull, legs, upper, lower rather than an upper lower split like I was doing before! I’ve only done one session so far but I’m loving it! So incredibly pleased to see the 4-6 rep range again, my god have I missed you 😭 It will be trial and error with this split while I complete the rest of my mini cut just to see what works for me and what doesn’t and also find out where I need to focus on like my poor baby triceps and my uneven biceps (left one is non existent)😂 But all in all I’m excited to get going building my strength again and gonna push for a good lean bulk until the end of the year by reverse dieting (like I’ve mentioned before) from the start of August! If anyone has any tips for a good clean lean bulk and reverse dieting please let me know 🥰