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    Joey Thurman | Fit & Nutrition
    @joeythurmanfit

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🤦🏼‍♂️A HUNGOVER WORKOUT🤦🏼‍♂️ its a holiday weekend so I know some of you will be doing this!
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Tag someone who always trains hungover🍻
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Personally, I wouldn’t necessarily recommend someone “workout” when hungover. A nice walk outside, a light jog or some yoga and stretching would probably be the best option. If you’re dead set on hitting the gym though, here are a few things to consider
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First of all, did you sleep enough? Vomit all night, not really remember the night before? If any of these are true then maybe just go to bed and recover. That’s what you really need 😊
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Secondly, you are already dehydrated. Drink a Litre of water right away when you wake up and then another one with your breakfast. Focus on protein, complex carbs and fruit. The cysteine in eggs is great for breaking down toxins. The vitamins, minerals and electrolytes in fruit are necessary to ensure your water is getting absorbed properly. Bananas are a great choice. Coffee will wake you up and boost your metabolism
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Once your in the gym, get nice and warmed up. Do some light cardio and mobility exercises. This will be the final test of whether the workout will happen or not. If you’re feeling sick or dizzy, it’s not too late to call the workout off. Don’t be a hero 🚫
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Try and stick to simple movements where form isn’t quite as important - just try to move and sweat a bit. You shouldn’t be lifting super heavy either. Work in the higher rep ranges. Remember to keep drinking water throughout the workout and afterwards, as well
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Some people feel much better after a workout and some people don’t even make it through. You know your body and how you feel. Just remember to be careful and maybe take it easy the night before you workout next time 😉
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- credit with the post to my buddy @roballenfitness
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#hangover #workout #alcohol #weightloss #party #fitness #mdw #mdw2018 #strengthandconditioning #joeythurmanfit
🤦🏼‍♂️A HUNGOVER WORKOUT🤦🏼‍♂️ its a holiday weekend so I know some of you will be doing this! . Tag someone who always trains hungover🍻 . Personally, I wouldn’t necessarily recommend someone “workout” when hungover. A nice walk outside, a light jog or some yoga and stretching would probably be the best option. If you’re dead set on hitting the gym though, here are a few things to consider . First of all, did you sleep enough? Vomit all night, not really remember the night before? If any of these are true then maybe just go to bed and recover. That’s what you really need 😊 . Secondly, you are already dehydrated. Drink a Litre of water right away when you wake up and then another one with your breakfast. Focus on protein, complex carbs and fruit. The cysteine in eggs is great for breaking down toxins. The vitamins, minerals and electrolytes in fruit are necessary to ensure your water is getting absorbed properly. Bananas are a great choice. Coffee will wake you up and boost your metabolism . Once your in the gym, get nice and warmed up. Do some light cardio and mobility exercises. This will be the final test of whether the workout will happen or not. If you’re feeling sick or dizzy, it’s not too late to call the workout off. Don’t be a hero 🚫 . Try and stick to simple movements where form isn’t quite as important - just try to move and sweat a bit. You shouldn’t be lifting super heavy either. Work in the higher rep ranges. Remember to keep drinking water throughout the workout and afterwards, as well . Some people feel much better after a workout and some people don’t even make it through. You know your body and how you feel. Just remember to be careful and maybe take it easy the night before you workout next time 😉 - - credit with the post to my buddy @roballenfitness . . . . #hangover  #workout  #alcohol  #weightloss  #party  #fitness  #mdw  #mdw2018  #strengthandconditioning  #joeythurmanfit 
Hey dude! Get out of my shot!😂 If you have the shoulder flexibility and stability try this walking windmill!!
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If not, skip the rotation and walk side to side on your hands! Get creative, weird, but know your limits!
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#chicagosummer #outdoorworkout #lakefront #joeythurmanfit #fitchicago
Such a good slogan, I had to post it! @fitvine_wine “We crush grapes. You CRUSH LIFE!”
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I don’t drink that often and I tell people when you do drink (and with what you eat) you should know what ingredients you are consuming! This wine is low in calories, carbs, sugar and no bs! Have a wonderful and safe holiday weekend!
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If you are gonna #roseallday give this stuff a shot!
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#memorialdayweekend #fitvinewine #wine #joeythurmanfit
Such a good slogan, I had to post it! @fitvine_wine “We crush grapes. You CRUSH LIFE!” - I don’t drink that often and I tell people when you do drink (and with what you eat) you should know what ingredients you are consuming! This wine is low in calories, carbs, sugar and no bs! Have a wonderful and safe holiday weekend! - If you are gonna #roseallday  give this stuff a shot! - #memorialdayweekend  #fitvinewine  #wine  #joeythurmanfit 
💥100 CALORIE SNACK IDEAS💥
Here’s your excuse to eat that cookie...you are welcome!!! 🍪 ・・・
Hungry between meals?

Im all for snacks… 
I enjoy snacks that are around 100 calories…

Here are 9 snacks 100 calories or less… -
25 Strawberries
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11 Cashews -
3 cups of Popcorn
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1 small Banana
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½ Avocado
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1 glass of wine
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1 Rice cracker with ½ tablespoon peanut butter (or any other nut butter). You can make it even less calories with powdered peanut butter from @pb2foods -
300g of Watermelon
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1 cookie

Hope you found this helpful…
Much Love❤️ -

Thanks @caloriechat for this!
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#healthysnacks#snacks #snackideas #joeythurmanfit #healthytips#healthyfats #avocadolove #goodfats#lowcarbs
💥100 CALORIE SNACK IDEAS💥 Here’s your excuse to eat that cookie...you are welcome!!! 🍪 ・・・ Hungry between meals? Im all for snacks… I enjoy snacks that are around 100 calories… Here are 9 snacks 100 calories or less… - 25 Strawberries - 11 Cashews - 3 cups of Popcorn - 1 small Banana - ½ Avocado - 1 glass of wine - 1 Rice cracker with ½ tablespoon peanut butter (or any other nut butter). You can make it even less calories with powdered peanut butter from @pb2foods - 300g of Watermelon - 1 cookie Hope you found this helpful… Much Love❤️ - Thanks @caloriechat for this! . . . . . . . . . . . . #healthysnacks #snacks  #snackideas  #joeythurmanfit  #healthytips #healthyfats  #avocadolove  #goodfats #lowcarbs 
Tag a friend who should try this!
I like to talk to my body parts... COME ON LEGS!!!
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Try this Bodyweight leg circuit!
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Side lunges for 15 each side.
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Side lunge front kick 15 each side.
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Split jumps for 5-10 each leg!
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2 minute breather and bang these out 5 times! Feel free to get a tan while you are at it! Use sunscreen!
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#legworkout #legcircuit #beachworkout #chicagosummer #joeythurmanfit
Tag a friend who should try this! I like to talk to my body parts... COME ON LEGS!!! - Try this Bodyweight leg circuit! - Side lunges for 15 each side. - Side lunge front kick 15 each side. - Split jumps for 5-10 each leg! - 2 minute breather and bang these out 5 times! Feel free to get a tan while you are at it! Use sunscreen! - #legworkout  #legcircuit  #beachworkout  #chicagosummer  #joeythurmanfit 
Crazy thought....eat SUPER....foods, feel better, and LOOK 👀 better!
🤯

1) Chia Seeds
Chia seeds are loaded with the most essential fatty acids of any known plants. They also contain magnesium, iron, calcium and potassium....Just be careful if you eat it dry because they retain water and expand quickly!
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2) Kale
Leafy green vegetable loaded with vitamins.
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3) Ginger
One of those things used by many different cultures for anti inflammation and treating upset stomachs.
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4) Beets
This all star vegetable contains a ton of vitamins, minerals and anti-oxidants that can help you fight disease and strengthen vital organs.
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5) Lemons
Just 1 lemon has more than you daily recommended amount of vitamin C, helping your body process good hdl cholesterol.
Tip: Eat the skin too, grind it up and put it in your water.
6) Cucumbers
Super hydrating and refreshing vegetable that you can eat raw providing you with tons of nutrients.
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Thanks @the_healthy_fighter for this!
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#superfoods #superfoodsmoothie #weightlosssuccess #weightlosstips
Crazy thought....eat SUPER....foods, feel better, and LOOK 👀 better! 🤯 1) Chia Seeds Chia seeds are loaded with the most essential fatty acids of any known plants. They also contain magnesium, iron, calcium and potassium....Just be careful if you eat it dry because they retain water and expand quickly! . 2) Kale Leafy green vegetable loaded with vitamins. . 3) Ginger One of those things used by many different cultures for anti inflammation and treating upset stomachs. . 4) Beets This all star vegetable contains a ton of vitamins, minerals and anti-oxidants that can help you fight disease and strengthen vital organs. . 5) Lemons Just 1 lemon has more than you daily recommended amount of vitamin C, helping your body process good hdl cholesterol. Tip: Eat the skin too, grind it up and put it in your water. 6) Cucumbers Super hydrating and refreshing vegetable that you can eat raw providing you with tons of nutrients. . Thanks @the_healthy_fighter for this! . . . . #superfoods  #superfoodsmoothie  #weightlosssuccess  #weightlosstips 
Protein from PLANTS 🌱 what?! It has been the staple of athletes and strongmen for centuries, dating back to days of ancient Greece in which strongmen such as Milos would consume large quantities. It was believed that consumption of flesh and other animal products contributed to strength and muscle gain. Things are starting to change where we can actually get our protein sources from plants as well as animals...I know 🤯
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I used to think like everyone else, the only way to get protein is from eating flesh, such isn’t the case! I found these delicious @planet_protein bars with 20 grams of protein that are perfect after my workout and encourage tissue repair and growth! The peanut butter cup is “to die for” as the kids say! Lol!
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Protein yields a little over four calories per gram. Amino acids are contained within polypeptides, which are chains of molecules. Nine are essential, which means that they must be ingested in the diet. Twelve are nonessential, which means that they can be produced within the body.
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When building muscle, protein is essential to your diet. It is required for tissue repair and growth, which stimulates hypertrophy, or muscle gain, just don’t think it always had to be from an animal, get some #plantpower in your life too!
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#plantprotein #plants #joeythurmanfit
Protein from PLANTS 🌱 what?! It has been the staple of athletes and strongmen for centuries, dating back to days of ancient Greece in which strongmen such as Milos would consume large quantities. It was believed that consumption of flesh and other animal products contributed to strength and muscle gain. Things are starting to change where we can actually get our protein sources from plants as well as animals...I know 🤯 - I used to think like everyone else, the only way to get protein is from eating flesh, such isn’t the case! I found these delicious @planet_protein bars with 20 grams of protein that are perfect after my workout and encourage tissue repair and growth! The peanut butter cup is “to die for” as the kids say! Lol! - Protein yields a little over four calories per gram. Amino acids are contained within polypeptides, which are chains of molecules. Nine are essential, which means that they must be ingested in the diet. Twelve are nonessential, which means that they can be produced within the body. - When building muscle, protein is essential to your diet. It is required for tissue repair and growth, which stimulates hypertrophy, or muscle gain, just don’t think it always had to be from an animal, get some #plantpower  in your life too! - #plantprotein  #plants  #joeythurmanfit 
CORE FLOW Bodyweight circuit!
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Get your core going with this circuit!
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-Break Dancers: 🕺 Great for shoulder stability as well as your entire core/trunk. 20 seconds.
-Oblique Kicks: the further you extend your leg out the more oblique activation you will get! You can also bend your knee in to make it easier. 20 seconds. - Toe Tap Bridge: great for your glutes as well. 20 seconds.
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Take a one minute breather and repeat 5 times!
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#abcircuit #joeythurmanfit #coreflow #coreworkout
CORE FLOW Bodyweight circuit! 👊 Get your core going with this circuit! 👇 -Break Dancers: 🕺 Great for shoulder stability as well as your entire core/trunk. 20 seconds. -Oblique Kicks: the further you extend your leg out the more oblique activation you will get! You can also bend your knee in to make it easier. 20 seconds. - Toe Tap Bridge: great for your glutes as well. 20 seconds. 💪 Take a one minute breather and repeat 5 times! . . . . . #abcircuit  #joeythurmanfit  #coreflow  #coreworkout 
Easy trick for LOW BACK PAIN RELIEF!
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One of the biggest complaints people have it low back pain. We often think this is something we need to get sirgicalllt fixed but it can be as simple as using a ball or a foam roller (I used the @rollgahealth ) for some every day release.  People try rolling out their lower backs (don’t do this, it can cause more harm than good!). Really you should try to focus on the Quadratus Lumborum (QL) muscle. It’s a deep muscle on either side of the spine in the lower back. When one or both sides of this muscle gets tight, it can compress the spine and put tension on your herniation, disk, Grab a ball or purchase a @rollgahealth foam roller from  Rollga.com (use code JOEY5 for $5 off!) and place it between your last ribband your pelvic bone, off to the side of the erector muscle that goes along your spine. Spend 1-2minutes a day on the QL and trust tightness will start to subside. .
What causes QL tightness? It could be because you have some instability around your pelvis and/or lower back. So what else can you do after releasing that QL? Make your butt and core strong! Checkout my other videos for tips on that!
#ad #sponsored -
#backpain #fixbackpain #foamroller
Easy trick for LOW BACK PAIN RELIEF! 🙏 One of the biggest complaints people have it low back pain. We often think this is something we need to get sirgicalllt fixed but it can be as simple as using a ball or a foam roller (I used the @rollgahealth ) for some every day release. People try rolling out their lower backs (don’t do this, it can cause more harm than good!). Really you should try to focus on the Quadratus Lumborum (QL) muscle. It’s a deep muscle on either side of the spine in the lower back. When one or both sides of this muscle gets tight, it can compress the spine and put tension on your herniation, disk, Grab a ball or purchase a @rollgahealth foam roller from Rollga.com (use code JOEY5 for $5 off!) and place it between your last ribband your pelvic bone, off to the side of the erector muscle that goes along your spine. Spend 1-2minutes a day on the QL and trust tightness will start to subside. . What causes QL tightness? It could be because you have some instability around your pelvis and/or lower back. So what else can you do after releasing that QL? Make your butt and core strong! Checkout my other videos for tips on that! #ad  #sponsored  - #backpain  #fixbackpain  #foamroller 
📍Can you get fat from ONE COOKIE?!🍪
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NO!!!
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People say moderation is key, even including moderation. I say that’s BS! Look, if you can literally have one cookie and stop then that’s great! Then eat well and live a healthy lifestyle the rest of the day then have your cookie. BUT if that cookie triggers you to eat the entire plate....NO YOU CAN NOT have that cookie...or plate for that matter! .
I look at this like a drug. Would you give a cocaine addict a bump of cocaine and tell them it’s okay in moderation? No, because pretty soon they will be pulling an Al Pacino in Scarface and snorting a big pile of coke.
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Know your triggers and stay the HELL away from them!!!
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I talk about triggers in my book, 365 Health and Fitness Hacks That Could Save Your Life (link in profile) of you want more tips. .
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#cookies #knowyourtriggers #joeythurmanfit #nutritionfacts #cheatfood
📍Can you get fat from ONE COOKIE?!🍪 - NO!!! - People say moderation is key, even including moderation. I say that’s BS! Look, if you can literally have one cookie and stop then that’s great! Then eat well and live a healthy lifestyle the rest of the day then have your cookie. BUT if that cookie triggers you to eat the entire plate....NO YOU CAN NOT have that cookie...or plate for that matter! . I look at this like a drug. Would you give a cocaine addict a bump of cocaine and tell them it’s okay in moderation? No, because pretty soon they will be pulling an Al Pacino in Scarface and snorting a big pile of coke. - Know your triggers and stay the HELL away from them!!! - I talk about triggers in my book, 365 Health and Fitness Hacks That Could Save Your Life (link in profile) of you want more tips. . . . . #cookies  #knowyourtriggers  #joeythurmanfit  #nutritionfacts  #cheatfood 
Good morning LEGS!!!
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Tag a friend who should try this leg circuit, it’s a fun one as you can see by my last set of kneeling jump squats this white boy has problems jumping!😂
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Here’s the workout👇
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Standing spider stretch for a minute.
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Front lunge knee drive (works on balance and YES I get wobbly too!) 30 seconds each leg.
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Kneeling squat jumps (ouch!) If this is too hard you can just squat jump or do speed squats. 1 minute.
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1-3 minute breather and repeat a total of 3-5 times!
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#legday #summerworkout #outdoorchicago #chicagoscene #northavebeach #lakemichigan #joeythurmanfit #personaltrainers #trainertips #fittips #workitout
Good morning LEGS!!! - Tag a friend who should try this leg circuit, it’s a fun one as you can see by my last set of kneeling jump squats this white boy has problems jumping!😂 - Here’s the workout👇 - Standing spider stretch for a minute. - Front lunge knee drive (works on balance and YES I get wobbly too!) 30 seconds each leg. - Kneeling squat jumps (ouch!) If this is too hard you can just squat jump or do speed squats. 1 minute. - 1-3 minute breather and repeat a total of 3-5 times! - #legday  #summerworkout  #outdoorchicago  #chicagoscene  #northavebeach  #lakemichigan  #joeythurmanfit  #personaltrainers  #trainertips  #fittips  #workitout 
🤯Eating carbs at night WON’T make you fat!
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Wtf Joey?!
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I always heard that carbs will make you fat in the evening!!
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That’s actually a myth!
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Here’s what WILL make you gain fat:
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excess calories, wrong macronutrient ratio for your body type, lack of activity, stress, alcohol, and lack of sleep
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Now go and eat those carbs even if the clock says PM!!!
😝Lmk your thoughts!👇
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#carblover #carbs #carbsatnight #foodmyth #myth #fitmyth #fit #chicagoblogger #joeythurmanfit
🤯Eating carbs at night WON’T make you fat! - Wtf Joey?! - I always heard that carbs will make you fat in the evening!! - That’s actually a myth! 😯 Here’s what WILL make you gain fat: - excess calories, wrong macronutrient ratio for your body type, lack of activity, stress, alcohol, and lack of sleep - Now go and eat those carbs even if the clock says PM!!! 😝Lmk your thoughts!👇 . . #carblover  #carbs  #carbsatnight  #foodmyth  #myth  #fitmyth  #fit  #chicagoblogger  #joeythurmanfit