Heute ist schon der 4te Tag ohne Training bei mir🙆♀️ aber dieses mal fällt es mir gar nicht so schwer nicht ins Gym zu gehen.
Die Erkältung hat mich so sehr erwischt, das ich nicht mal die Kraft aufbringen würde für nur ein halbwegs anständiges Training 🙄
Spazieren gehen an der frischen Luft tut mir dagegen sehr gut😌 bin nach dem Spaziergang fitter als davor💪 wen ich den ganzen Tag nur im Bett liege, gehts mir irgendwie immer wie schlechter😅
Ich hab auch meine Kalorien auf Erhalt, bzw. auf einen leichten Überschuss hochgesetzt.
Warum? Weil der Körper sowiso schon geschwächt ist und ein Defizit nur noch mehr Stress für den Körper beteutet und somit die Genesung noch länger dauert! 👆
Auch für den Muskelerhalt ist ein leichter Überschuss nur vom Vorteil wen man kein Training macht💪 weil der Körper dadurch genug Energie bekommt und nicht so leicht auf die Muskelatur zurückgreift! Muskeln werden ja leider immer vorher angefriffen bevor der Körper auf das Fett zurückgreift!
Deswegen sind auch viele Menschen die zwar Stunden lang Cardio machen aber kein Krafttraining, #skinnyfat
Einfach weil der Körper bei Cardio nicht wirklich so viel Muskeln braucht wie bei anständigen Krafttraining und deshalb zuerst mal Muskeln abbaut💁🏻♀️
Das Fett will sich der Körper speichern weil er glaubt jetzt kommen schlechte Zeiten wo es nichts mehr zu essen gibt! °
Wie macht ihr das wen ihr Krank seid? Geht ihr trotzdem ins Gym? Esst ihr auf Erhalt oder im Defizit? Würde mich echt mal interessieren! 🤔
CAJUN SPICED CHICKEN & VEGETABLES with SWEET POTATO CHIPS 🍠.
Thought it was about I time I posted something OTHER than a dessert, to show you guys that I do in fact consume vegetables occasionally 😂. But seriously, I also know that ideas for what to meal prep is something that a lot of people get stumped with, so hopefully posts like this are helpful to you guys. The quantities for this is a bulk serving, designed to be spread over 4-5 meals, so alter the amount of spice depending on the amount of servings you intend to make, OR store the leftover spice in a sealed jar ready for your next prep!
1 tblsp sweet paprika
½ tsp cayenne pepper (more or less depending on your preferred level of spice)
1 tsp ground cumin
½ tsp ground coriander
½ tsp oregano
Salt & Pepper.
Any you prefer, I used carrots, zucchini, green beans and cauliflower
3-4 sweet potatoes
3-4 skinless chicken breasts.
Combine Chobani greek yoghurt with finely chopped spinach, lemon juice and minced garlic.
1. Chop vegetables, and either sprinkle with half the spice mix and bake. Otherwise to speed it up, I steamed them in the microwave with a little water for 4 mins, then drained, sprinkled with the spice mix and lightly grilled in a non stick frypan sprayed with coconut oil
2. Bash chicken with a mallet to tenderise, rub both sides with remainder of the spice mix and grill in the same non stick frypan. I drizzled with a little lemon juice as well while cooking
3. For the sweet potato chips, peel and chop sweet potato into ‘chips’, microwave with a little water for 5 mins, then drain and spread over a baking tray lined with non stick baking paper. Bake at 200 degrees celcius for around 40mins or until lightly browned and crisp
4. For the yoghurt sauce, finely chop spinach and combine all ingredients in a bowl
5. Divide ingredients over 4-5 containers, and you’re all set for the week!!
5 125 minutes ago
Non je vous jure que je ne fais pas une lubie sur les crèmes desserts huuum quoi que Ahah
Mais... ok, couples une crème dessert au chocolat à des cookies au peanut butter tu m’en diras des nouvelles
Bon assez parlé de crème, je dois vous présenter ses petits cookies peanut absolument divin... croustillants à l’extérieur et moelleux à l’intérieur
J’ai inventé cette petite recette hier en totale impro et le résultat est au dessus de ce que j’attendais
Vegan, sans sucre, sans beurre et proteinés grâce au peanut butter...
Tu veux la recette ? Ça se passe juste dessous 🥰
📝Cookies au peanut butter (8 cookies)
150gr de farine (ici blé classique), 100gr de beurre de cacahuette crunchy @team.nutrition.france , 65ml de lait d’amande alpro ssa, 1cc de bicarbonate, arôme vanillé, 1 pincée de sel et 40gr de purevia. En topping 12gr de chocolat concassé et 10gr de pralin.
Pour les faire, il te suffit de tout mélanger, former 8petites boules, et ajouter le chocolat et le pralin par dessus et enfin enfourner pour 15mn à 190 degrés.
Si tu veux des cookies plus fin, appuies tes boules, sinon, si tu les veux épais alors appuie les un peu mais laisses les épais.
📊MACROS (1 cookies)
150kcal ; 14,5G ; 7,3L ; 6,1P
Alors ? Qui va les refaire ? 😍
Le pb crunchy est celui de la marque team nutrition, tu peux retrouver le pot sur le site et profiter de -10% sur tout le site grâce à mon code EMILIEA10
0 328 minutes ago
This is My Clean Green Chocolate Chip Monster cookies 😜
These are freaking amazeballs!!! The flavor and color i used for this cookie is from a protein powder called clean green protein from @cleanmachinefit
It's is one of the best protein powders i have ever cooked with, both in texture and flavor! The recipe is up on my site (link in bio) 😍
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1 413 minutes ago
• Which one? 💁♀️ •
Hodně lidí neví, po jaké tyčince sáhnout. Někdo preferuje lepší chuť, někdo složení a někdo dá na obojí. Proto jsem se rozhodla, že pro Vás jednou za čas udělám porovnávačku nějakých produktů z @aktincz 💛
Dneska jsem si pro Vás vybrala Aktin Protein Bar (APB) a Barebells s příchutí lískového oříšku a nugátu.
Za mě je APB lepší, hlavně co se týče složení. Oproti Barebells, která obsahuje 7,5% lískáčů, APB tvoří 20%. Co poslední dobou hodně lidí sleduje, je palmový tuk, který v APB rozhodně nenajdeme. 🌴 Jelikož se Aktin zaměřoval hlavně na dobré složení, tak je tyčinka dělaná z ingrediencí nejvyšší kvality, a proto zde najdeme i tak skvělé nutriční hodnoty. Co je ale hlavní, že tato tyčinka NEMÁ umělý ocásek! (hlavně nemá z čeho) Mně osobně APB s touto příchutí strašně chutná.
Co se týče Barebells, tak je dle mého více slaďoučká (to je -bohužel- hlavně díky použití umělých sladidel: sukralózy a acesulfamu K..). I konzistencí mi přijde lepší, jelikož APB se trochu lepí na zoubky a je taková „gumovější“ – jak ale říkám, vše hraje roli složení. Mínusem je i obsah maltitolu, který někomu nemusí dělat dobře na trávení a navíc, jako jeden ze zdrojů proteinů zde používají neplnohodnotný hydrolizovaný kolagen.
Proto je jen na Vás, po jaké tyčince sáhnete Vy. Jestli po té, která má ultimátní složení a nebo po té, která je více slaďoučká, ale plná umělých sladidel. Popravdě mně Barebells přestávají chutnat a tato nugátová, která mi tak strašně chutnala, mi už tolik nejede. 😟 Takže za mě rozhodně APB!! A ne, nedělám to proto, protože s nimi mám spolupráci. 😌
A jak to máte Vy? Po jaké sáhnete raději? Nebo to máte 50/50? Dejte mi vědět do komentářů. 💛
This stall in Orchard had the most beautiful sweet treats I’ve ever seen and was so fancy 💁🏼♀️ this brownie was chocolate flavoured with a layer of butterscotch cream topping. .
It was so unbelievably gooey, exactly how a brownie should be. It was soft in the middle, but had a thicker, crunchier base. It really was cooked to perfection. The cream topping was sweet, but contrasted perfectly with the salty brownie. It was so delicious and I wish I’d have got more!! Definitely check this place out if you visit Singapore. . ✅ Snack rating: 9/10
Bonjour mes amis 💕
Come stateee? Siete pronti ad affrontare UN INTERO ANNO NUOVO?? Bella domanda eh? 😂
Onestamente io non so se sono psicologicamente preparata!
Ma ci sono importanti novità per me quest'anno: innanzitutto comincerò il semestre all'estero! Me voy de Erasmus hombresss 💃💃🎉 e sono emozionata! Anche se prima di partire ho un esame che mi sta togliendo la vita... By the way, penso che all'estero troverò molte novità Healthy da propinarvi, vi mostrerò la vita di un italiano all'estero alla ricerca di uno stile di vita sano... per cui stay tuned! 😘🤩
Tired eyes 😴. Cannot believe it was one year ago I started THE cut with @mococoaching and I have learnt so much ✂️ Often get asked if I’m on a ‘diet’ or if I ‘can’t eat that’ .... I do not restrict myself or class myself as on a ‘diet’. I just make smarter choices and track my macros so I know what’s going in my body (my body is a temple 🧘♀️) and I eat foods that I enjoy. I eat something chocolatey every day 🍫 because I cannot live with out it 🤷🏼♀️
A lot of people are unsure whether to pick cut or bulk as the goal and some of them want both at the same time.
For women who are over 23% bf and men over 15% bf i would recommend to shed some bf first before going into a bulk phase. The reason for that is, if u carry quite a lot of bf u will most likely put on more fat than muscle and that's not what u want.
U don't need to do hours and hours of cardio to lose some serious amount of bf. People often get the wrong picture of cutting. Go into a calorie deficit, lift some serious weights, keep active and do a little bit of cardio and fat loss results will follow. Shredding doesn't have to be torture when doing right.
If you are lean enough don't be afraid to bulk and fuel your body with food. Yes you can build muscle in a deficit but it's just not optimal and very very slow. Going into a slight surplus will make a huge difference. Your body will need that extra food to fuel your weight sessions and to build muscle. U will experience an increase in bf when bulking but that's normal.
What i most enjoy about bulking is being more flexible with my diet and not doing any cardio. 😅
How often do you PLANK by @p.t.pete 👇Let us know below👇
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
- -•👇The Benefits👇•
When it comes to building core strength, Plank Pose reigns supreme due to its ability to work all four muscle groups in the stomach . . . oh, you thought you only had “abs?” Plank strengthens the rectus abdominis (visual “six-pack” muscles), transverse abdominis (deep core stabilizing muscles), and the internal and external obliques (hip and back mobilizing muscles).
As your abdominal muscles become stronger, the body becomes less reliant on the overuse and overextension of the back muscles. Instead, your body resorts to the now stronger core for everyday activities and exercise, which reduces pain in the lower back.
Achieving better posture is most easily done by ensuring the spine, mid, and upper body muscles are strong and healthy. As you practice Plank Pose, the back, chest, shoulders, abs, and neck engage and work hard to organically adjust your body’s natural alignmentPlank Pose allows you to engage in weight-bearing physical activities while reducing the harsh and painful side effects often associated with exercises such as jumping and running.
Practicing Plank Pose, or any physical activity, releases a neurochemical substance in the brain called endorphins, which are known to increase feelings of happiness and decrease feelings of stress. This pose can also aid in tension relief, as your body is encouraged to stretch and lengthen when performing the pose.
Plank Pose allows you to engage in weight-bearing physical activities while reducing the harsh and painful side effects often associated with exercises such as jumping and running.
✦✧✧ 𝑭𝒐𝒕𝒐 𝒅𝒊 𝒓𝒆𝒑𝒆𝒓𝒕𝒐𝒓𝒊𝒐 ✧✧✦
Ebbene sì, questa foto avrà più o meno 4 anni, ma forse anche un pelino di più... Ieri sera facevo un po' di pulizia nel cellulare e l'ho trovata. Risale al lungo periodo in cui i sabato mattina facevo la mia colazione salata (prevalentemente proteica perché il sabato i carbo erano praticamente inesistenti nel mio piano alimentare 🤔) e solitamente nel mio piatto c'erano uova, salmone, bresaola, albume, avocado e tutte cosette del genere... Questa infatti altro non è che una semplice omelette di albume e uova ripiena con bresaola e feta, che nella sua semplicità è però veramente gustosa e saporita e adatta a qualsiasi momento della giornata, come snack o come pasto, anche take away 🥡 da portare in ufficio o da gustare appena si esce dalla palestra. A coloro che come me sono intolleranti al lattosio, ricordo che la feta, al contrario di quanto si pensa, è un formaggio stagionato e ha quindi pochissimo lattosio, inferiore al 0,5/1,5 per 100 gr, che la rende ben tollerata dalla maggior parte delle persone. Se cercate altre ricette super Fit e gustose come questa, vi ricordo che è uscito il mio 🆕 NUOVO LIBRO, che ne contiene oltre 200! Lo potete trovare online cliccando sul link in bio nel menù a tendina LIBRO NUOVO, oppure nello swipe up 👆🏻 delle stories in evidenza a LIBRO NUOVO, oppure copiate questo link 👇🏻 https://www.betti.it/product/il-manuale-di-cucina-fit/ e lo incollate nella barra di ricerca oppure fate un salto in libreria!
👇🔬READ BELOW FOR THE SCIENCE BEHIND IT🔬👇
Follow @P.T.Pete for Daily fitness/nutrition tips & education📚 I want to help you learn something new every day!🙋♂️
If you’ve ever felt sore after a workout, you have experienced the localized muscle damage from working out. This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action. This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells. Typically soreness is attenuated over time by other mechanisms.
After you workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest.
I’ve spoken about delayed onset muscular soreness before and mentioned that your muscles undergo a certain level of micro trauma if they are stressed sufficiently (This can be seen in the middle picture)- The body then rebuilds the muscle to be bigger and stronger (As seen in the bottom picture) - This process is often the cause of the soreness you experience post workout
This won’t make your muscles huge overnight though. It takes years of constant stimulation to truly see major size and strength differences if you’ve been already working out. If you’re new to the gym, you’ll probably see gains faster!
If you stimulate a muscle enough that it needs to adapt to make itself stronger, you’re going to add muscle mass and, of course, get stronger. The main thing is to be consistent and push yourself to be better every day!
Hope you found this informative! Till next time -- Pete ✌
1 25037 minutes ago
I’ve been sticking to basic foods this last few weeks to make sure I don’t get any bloating or tummy issues leading up to comp. So far so good! Lots of salads, lean meat, oats, rice cakes, potatoes, plain yoghurt, fruits and veggies! Best to stick with what foods make me feel good! 🙌🙌
1 540 minutes ago
The importance of Rear Deltoid and Upper Back work.
The two weeks following prep have been right up there with the most enjoyable of my entire life - especially from a training perspective. My intensity is above what it’s ever been, and my progression from a hypertrophic perspective has been awesome.
Development of my deltoids was something I always heavily struggled with, but it was only when I placed an emphasis on Rear Delt work that I saw leaps forward.
Throughout prep, I’d include Rear Delt work up to 4 times per week - often as a means by which I can improve mobility and reduce injury risk when moving into larger/ heavier, more “risky” movements.
It paid dividends, and is something I strongly encourage.
First and foremost, I’d recommend some kind of specific work such as Face Pulls and Rear Deltoid Flies, soon followed by Upper Back work such as a Trap or Seal Row.
This goes for all routines, but most evidentially you’ll notice a significant improvement in pressing movements by offering the upper back this initial stability/ blood flow (while simultaneously releasing the pectoral minor and “opening up” the chest).
Give it a go and let me know how you go.
📸 Instagram - @michaelgarzia_fitness
📺 YouTube - MGF - Nutrition and Training
💻 Facebook - MGF - Nutrition and Training
🎙 Podcast - MGF Radio (Spotify and Apple)
0 3343 minutes ago
-Shredded Coconut 🥥
-Chocolate Sauce 🍫 @servivita_usa
Day off Today 📴 so I Will Keep it low carb.
Tell me if you want the recipe ! 🇫🇷Petit Bowlcake tout simple ce matin goût vanille, avec des Framboises en topping mais également à l'intérieur 😋
Aujourd'hui pas de training 💪
(jour Off📴) donc on reste en low carb✌️
Qui est partant pour la recette ? 📃
2 244 minutes ago
“Let your light shine so brightly that others can see their way out of the dark” .
Reunited with my left hand woman 💛 the 26 to my 25. From LA to the Bay . Beyond proud of you @wpadilla26 !
Pour ce Dimanche matin mon inconditionnel gâteau chouchou à la pomme 🍎 et farine d’avoine goût Apple pie @max_protein 🥰
Je m’en lasse vraiment pas ! 😌
Pour la recette : 60g de farine d’avoine, 10g de Whey nature @prozisfrance (bien pratique d’avoir une Whey neutre quand on veut la mélanger à une farine déjà aromatisée 😊) , un Oeuf, 80g de fromage blanc, 50g de compote de pomme et une pomme coupée en morceau c’est tout 😜
Le tout à cuire environ 25min à 180 degrés 👍
Accompagné de quelques amandes pour le côté croquant un vrai délice 😋
Journée ensoleillée ☀️ alors je vais profiter du soleil et aller me balader puis terminer la journée par un ciné avec une amie ☺️ et vous quoi de prévu aujourd’hui ? 😊
TURKEY SAN CHOY BAU
I love this because not only is it delicious and super easy but you can mix it up!
HERES SOME IDEAS 💡
1. Have in a lettuce cup
2. Put mix into a capsicum with some cheese on top and roast
3. Add onto a baked potato with some toppings
4. Make into tacos
5. Use this mix on a wrap
NOW FOR THE RECIPE
500g Turkey, chicken or beef mince
1 tin of Water chestnuts
Coconut aminos sauces 1/4 cup
Rice I used brown basmati, I have used as well - vermicelli, noddles.
1. Brown meat in a warm pan
2. Add in shredded carrots and cook through, add in water chestnuts and sauce mix through
3. Add rice or drained cooked noddles
4. Divide into containers and top with chillies, coriander, spring onions and lucky nuts
1 1247 minutes ago
A massive Onsie cookie and equally massive house cookie with a blue nose bear 😍
1 248 minutes ago
P R E P A R E 🏃🏼♀️ Fail to prepare, prepare to fail isn’t that what they say?
I’ve woken up this morning a little overwhelmed at the idea of running this morning - not only is it my first trail race, I had my usual bad nights sleep and i can hear the rain falling outside • There’s a strong chance of me going full hufflepuff!
At least my alarm went off, so I could be fully awake to embrace how underprepared I suddenly feel!
Anyway - I’m going to grab myself a coffee & breakfast, get my kit on (maybe bag up some dry trainers for afterwards) and get myself going • I’m always scared of failing on a race day, there’s just something that always plays on my mind whether it be missing out on a time or not completing the course - but at the end of the day if it really feels too much, I can always walk • I’ve never done this route before so whatever time I finish in counts as a PB right?
Great sleep last night (if only this happen every night) ready to face the day!
1 455 minutes ago
Oh hey friends 👋🏼 It’s been a little while!
This little lady took some time to reflect on a few things. Nothing like finding out you’re having a baby to make you take a good hard look at yourself 😂
I’ve almost deleted this account more times than I could count. I’ve sat in more psychology appointments than I can count on two hands to ultimately understand my core values and what limiting beliefs I have that hold me back from being vulnerable and living authentically.
Have I been living up to my core values?
Because I am a people pleaser. I care about the opinions of others and I care about hurting or offending others. Which has ultimately led to me feeling like I need to be silent about topics I am passionate about out of fear that I will offend another human being.
But in the words of @brenebrown ✨ If we engage with all feedback regardless of the quality or intention, it hurts too much and we will ultimately armour up by pretending it doesn’t hurt, or we will disconnect from vulnerability and emotion so fully, that we stop feeling hurt. When we get to the place that the armour is so thick that we no longer feel anything we experience a real death. We have paid for self protection by ceiling off our heart from everyone and from everything, not just hurt, but love!” You guys give me so much love and I have allowed the noise of a few to stop me from authentically connect with you all. And that is my bad. That’s on me!
If I want to dare greatly and change the status quo on much of the fear mongering we have been taught in this industry, I need to grow thicker skin.
So I’ll continue showing up and providing as much value to you all as I can. I’ll continue learning and growing from my mistakes and be open to other perspectives. But not at the expense of my own core values.
I hope you will stick around for long enough to see this recovering perfectionist and people pleaser live and grow in to her authentic self 💖
If you’ve been living under a rock and haven’t noticed, all major supermarkets stock various brands of plant based meat alternatives. This one here is one of my favourites which I’ve used to make juicy thicccc burger rissoles and loaded spaghetti bolognese, and have it taste just as good as the real thing 👌🏻👌🏻
Whatever your ethics and outlook around meat consumption is/ it’s impact on the world; you can’t deny that increasing your consumption of plants is only a good thing 🌱 😁
Comment below your thoughts/ experience with plant based products 🌈
2 61 hour ago
There is no magic pill, no abs made with a ten minute routine, no yo yo diet, no exotic fruit you can buy off Yahoo, bottom line there is no easy way! The only way you you are going to get it is to get up and go after it.We all fall off , fall down and fall out, but you got to get back on, get back up and get back in. I remember when I was at my highest weight of 360 plus, I was living but I wasn't happy. I blamed it on my thyroid because I was diagnosed with Graves Disease years ago. Truth of the matter thyroid or no thyroid I still had the Power to shape my body to how I wanted it to look. I had to find the WILL, and when you put them both together , Will & POWER, you can achieve anything. I had to give up alot of stuff, alot of crap, bad habits I picked up just to fit in, like Happy Hour at some local bar. If the doors opened at 5, me and my crew was there at 4:30. Just to eat and drink and gain more weight and next day blame it on my thyroid. If you are a believer, a day will come when you realize that everything that has every happened to you has prepared you for the moment where you will have to make the biggest decision in your life. A day where you will have to go left or go right, go forward or stand still. A day where you will haft to have a knock down drag out fight with the person that's been holding you back the entire time, YOURSELF! It's going to be brutal , as it should be, change is hard as hell. It's the fight for the rest of your life to come and you gotta beat the shit out of the old you if you want the new you! When you win and you will win, it's the greatest feeling in the world. To know you hold the Power over your on Destiny, to know that with your Will Power you can move objects that aren't supposed to be moved. Shape outcomes that you thought you couldn't. Stop with blaming, excuses, putting it off until tomorrow, trying to fit in, the time to do it is now! I was told that God puts your greatest rewards on the other side of fear. GO GET THEM!
Je denkt nu misschien: 'alweer'? 👀...maar ja, alweer🤣Het toeval wil dat deze #bjoeties héél erl lekker zijn als ontbijt🙌🏻En natuurlijk kan je de #cookies van @humbleandcrumblecookies veel langer bewaren maar ik vind dat erg lastig🙊Helemaal wanneer deze "ultimate cookies & cream mijn naam roept🤷🏼♀️Aanschouw hier een half triple chocolate/half cookies en cream cookie🍪gevuld met #oreo en Hershey's😍Ongelooflijk lekker, crunchy en chewy🤤Krijgt van mij dan ook een 11/10🤣in de #beukersreview 👊🏻En ook deze staat zondag op het menu🙊 #nexlevelshit#cookieporn#iselkemacrowaard#joe
22 1911 hour ago
MALATYA APRICOT AND PUMPKIN SEED GRANOLA 🌟 @whitworthsuk
Cosy Sunday’s call for granola and coffee 😻
1 cup Whitworths Pumpkin Seeds
1 cup Whitworths Golden Malatya Apricots, chopped
1 cup Whitworths Flaked Almonds
3 cups of oats
⅔ cup almond butter
⅓ cup liquid natural sweetener (fruit syrup/agave nectar/maple syrup)
2 tbsp coconut oil
1 tsp vanilla extract
½ tsp salt #PaidPartnership#WhitworthsUK#Whitworths
20 5421 hour ago
Om te vieren dat onze cheatfood sectie weer online staat in de #wayofhealthshop maakte de beste koekenbakster ever deze enorme knapperd met onze Hershey’s Rounds 😍 De Rounds zijn een aanrader maar deze koek wil je ook 😏 Half triple chocolate, half cookies & cream, stuffed met een Oreo, afgetopt met een Hershey’s Round én witte chocolade drizzle 🤤 Ik was een lucky girl en heb hem al mogen proeven, niet normaal zo lekker! Hij is vanavond verkrijgbaar bij @humbleandcrumblecookies so don’t miss out on this baby 🖤 #wayofhealthnl#goedemorgen#humbleandcrumblecookies#cookieporn
3 771 hour ago
W25 Sunday Weigh in: -700g/1.54lbs. Was definitely surprised to see this weight loss. I havent been tracking macros so cant say objectively, but I know my baseline so can say subjectively: 1. Have been slack with hitting my protein lately, maube 2/3 sufficient on a good day. And 2. Disturbed sleep taking its toll on my appetite and recovery. I'm mostly ambivalent about this unintended loss as my strength has continued to improve despite the loss. But I am mindful about recovery and muscle growth if i continue not hitting my proteins. Will continue to monitor. .
Very proud of @itsjust_dannnn progress.
Consistency week to week coupled with structured training and nutrition, these results are no surprise to us.
Using an evidence based approach means predictable results that align with the efforts of the individual.
We have had a few hurdles along the way due to sickness and other commitments, however we are more than pleased with the condition dan has brought and will continue to improve on over the next week as we prepare to have him peaked and stage ready.
The hard work is done now its time to let the results do the talking.
These results are from weeks ago and dan has made drastic improvements since. I’m excited to share with you all his final results come next week.
6 281 hour ago
🍇𝐓𝐡𝐞 𝟔 𝐒𝐭𝐞𝐩𝐬 𝐓𝐨 𝐋𝐨𝐬𝐢𝐧𝐠 𝐅𝐚𝐭🍇
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- Follow @gym_transformation_tips for daily fitness/nutrition tips! -
1. Eat more protein - this help fill you up, as well as helping you retain more muscle on a cut (ensuring that the weight you are losing is fat)
2. Drinking more water is an easy way to fill yourself without consuming any calories!
3. Cook your food in a non-stick pan. This means you don't have to use loads of cooking oil which contains loads of calories (1 tablespoon is about 120!)
4. Filling your plate with vegetables is a great way to fill you up for very few calories - not to mention all the micronutrients!
5. Actually taking the time to track your intake will have a big impact on your food choices. You're going to have many 'wtf I never knew food X contained so many calories' moments.
6. Preparing or at least planning your meals in advance makes sticking to your calorie/macro targets much easier! It's much easier to make the healthier choice when the food is already prepared!
Got a question? Comment below or DM me!
Great post here from @jameskewfitness .
Hands up if you enjoy your alcohol 🙋🏻♀️ When I was on my weight loss journey I went through a stage where I was working out, eating well but not losing weight which was soooo frustrating. 😩
I didn’t 🤷🏻♀️ know where I was going wrong.
There were weeks I’d lose weight and weeks I wouldn’t lose a gram.
I started to notice 🤔the weeks I would go out on the weekends and drink my weight wouldn’t budge.
I started to look closely into then calories of alcohol and was shocked at the amount of calories I was consuming in 1 night.
I would never of imagined 1 cocktail had almost ½ my daily calories I was on!
I quickly changed that and started to have clear shots alcohol or vodka sodas which have an average of only 64 calories per tumbler.
The average serve of a cocktail is generally 200 calories and let’s be real who only has 1❓ Definitely not me 🙅🏻♀️. You can still go out and enjoy your drinks 🍸 but just get familiar with what your having.
For A LOT of people alcohol can be the primary reason to why they’re not seeing results.
If you are going out and you know you are going to be drinking ⤴️increase you protein though out that day. ⤵️ Decrease your fats and carbs so you can save some calories for your booz.
Stick to vodka / diet soda or a glass of wine which will have the least calories… ∙ A traditional pina colada, composed of rum, pineapple juice and cream of coconut can contain as much as 650 calories.
If you do like your cocktails opt for light rum, or substitute unsweetened coconut water for cream of coconut to get more drink for fewer calories.
My choice of drink is definitely vodka soda 🍸. What is yours?
BURGER & CARROT CHIPS 🍔!
. . .
Pre sunset walk dinner this eve was this beauty! A lighter option with the carrot chips after having many a crepe at 5 (story for the deets) BUT SO GOOD 🥳
On ma plate:
▫️ Toasted bun
▫️ @lindamccartneyfoods pulled pork veggie burger
▫️ Homemade paprika carrot chips 🥕
[Cook like regular homemade chips but pre cook a bit in microwave before. Coat in oil, garlic salt & smoked paprika!]
▫️ Salada & some saurkraut for #health 🌱
▫️ Broccoli ofc
▫️ And many a condiment after 🥫
Deeeelightful! Heading for bottomless brunch tomorrow, SO EXCITED✨
Have a lovely eve team! ♥️
39 1,54713 September, 2019
💥HOW TO START GETTING FITTER💥
Sometimes when you decide to make the change to get healthier & fitter it can be all too overwhelming.
So start by taking baby steps 🐢and focus on forming small habits week by week rather than all in one go… Its those little changes you make that will form good habits and will eventually become part of your lifestyle.
Here are 6 habits to work on one week by week…
1️⃣ FOCUS ON YOUR FOOD 🥦
To see the results you wants 80% comes down to what you eat…
Keep it simple. If you want to lose weight focus on being in a calorie deficit. Focus on eating whole foods and less processed foods…
2️⃣ IMPROVE YOUR SLEEP 😴
Get more sleep… Start focusing on getting 7-8 hours sleep per night…
Sleep plays such an important role. Getting optimum sleep means you will wake up with a clearer mind and a better mood…
3️⃣ MAKE EXERCISE A HABIT 🤸🏼♀️ Try to aim to workout at least 3 times a week for a minimum of 30 mins… Start slow. Even if it means doing some activity in your lounge room while you’re watching your favourite tv show. Just move…
REMEMBER - The More You Move… The More You Lose…
4️⃣ REDUCE STRESS 🧘🏻♀️ Give yourself 10 minutes a day and just RELAX… Do absolutely NOTHING… This is YOU TIME… You will be amazed in how much you can rejuvenate your mind, body and soul…
5️⃣ BUILD HEALTHY RELATIONSHIPS 👫
Focus on surrounding yourself with like minded people. People that are going to inspire you and motivate you…
6️⃣LEARN TO SAY NO 🙅🏻♀️ You need to learn to put yourself first and learn to say “NO” if it doesn’t suit you… Your 👉 health is your priority…
So take care of yourself first and make yourself a PRIORITY.
Weight loss vs. Muscle gain meal ideas!💪 *Swipe to see breakfast, dinner & snack ideas*
While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
More info below:
🥗Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
🥗Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
🍳Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
🍳Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
🥘Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
🥘Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
🍓Snack fat loss - 1 cup strawberries + 25g chocolate
🍓Snack muscle gain - 1 cup straw + banana + 45g choc
Post is thanks to @meowmeix #cleaneating#healthyeating#nutrition#diet#mealprep#recipes#fitfood#protein#weightloss#paleo#healthychoices#healthyfood#calories#macros#bbg#flexibledieting#iifym#instahealth#getfit#gains#meals#healthyliving#healthylifestyle#weightloss#musclegain
35 3,95318 hours ago
Yay or Nay? 🍌🍌🍌
SAVE THIS simple 4 ingredient healthy breakfast cookie 🍪 …
Im all about healthy, simple recipes that are s delicious… 😋😋
Ive been eating a lot of oats lately so Ive been experimenting with different recipes.
If you love cookies like I do then you will definitely love these…
What you will need. •1 cup Oats •2 Bananas •½ Cup shredded coconut •1tsp baking powder.
1️⃣Pre heat oven on 180 C / 350 fan forced.
2️⃣In a medium bowl, mash bananas. Mix in oats, coconut and baking powder.
3️⃣Line a baking tray with parchment paper and scoop out 8 balls and flatten to thickness of choice.
4️⃣Bake for 12-14 mins. If you like them crunchy let them cool down for 10-15 mins and put back in the oven for 2 mins.
Let them cool down for ½ hr
5️⃣Enjoy 🤤🤤 🙋🏻♀️Would you try this simple recipe?
🏈Even if you hate football, #gamedaysnacks szn is one of the best szns. I have a @pinterest board with nearly 50 of my best recipes for healthy game day snacking and entertaining. Go check it out in my bio link or at https://pin.it/uwzawjvigzudid
Pictured here in case ya wanna give em a Google: buffalo chicken bites, Wingstop fries, bacon cheeseburger Stromboli, shredded buffalo chicken sandwiches, sweet potato tots, southern pasta salad, cheesy cauliflower tots, baked chicken tacos, bbq pork Mac and cheese, and pizza bites.
60 1,87816 hours ago
MONSTER vs OREO vs BROWNIE BATTER 🍪🍪🍪 @thecookiedoughcafe 😍 edible cookie dough in 3 flavors ❤️ comment your choice below 👇🏽👇🏽👇🏽
37 4,94813 hours ago
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