First post of 2020! I spent the last few months of 2019 bulking, made some good progress, gained around 15 pounds. I started off the year maintaining and plan to start cutting very soon! Basically I will be posting my fitness journey, whether that’s progress pictures or the workouts I’m completing. I’ll also post some of my diet as well as motivational quotes. 😊
tonight’s dinner 🤩 grilled chicken, rice noodles, and green beans with Trader Joe’s honey siracha sauce 😱😛😛
1 99 minutes ago
O afundo é um exercício muito usado para treinar os membros inferiores, além de fortalecer os músculos da perna e do glúteo, também ativa a musculatura do core, é bom para mobilidade, melhora a coordenação, a postura e a consciência corporal.
1 1510 minutes ago
Solid start to the block 🥳
155kg//341lb x 3
Followed by EZ 7's with 132.5kg//292lb
I dont care what anyone says he says CASH APP not cAsH oUt @john__songg #74kg #BDMC
7 1910 minutes ago
• Rest Days •
We all love having a day off and taking it easy, but most people feel guilty in doing so. Do you know that taking a rest day actually can help you achieve the results you want?! Taking time for your body to rest and recover could be what is stopping you from reaching your next level. A good indicator is if you are always feeling fatigued, tired, or struggling through a fitness session.
So if you are feeling a little sluggish, check in with yourself... do you need a rest day? 🥰
WOW life has been busy. Nonstop work and play, which is exactly how I like it. But after a few weeks of craziness, I’m definitely ready for some down time soon. It’s so important to rest when you need it, especially if you have a high speed lifestyle. Squeeze in naps, go to bed early, exercise, eat healthy, hydrate, and take care of yourself. Easier said than done, of course. But take it one step at a time and always congratulate yourself on the small accomplishments!🥇
A small accomplishment of mine today was cooking this beautiful meal. I feel myself getting sick AGAIN and needed something clean and nourishing to fuel me up for my busy day. So I remade this 𝘐𝘕𝘚𝘐𝘋𝘌 𝘖𝘜𝘛 𝘌𝘎𝘎𝘙𝘖𝘓𝘓 𝘐𝘕 𝘈 𝘉𝘖𝘞𝘓 for lunch!🥡🥢
Let’s make it👇🏼
Thinly slice 1/2 purple onion and add to a skillet on medium heat with 1 tbsp sesame oil.
Cook, stirring often about 3 minutes, then add 2 cups thinly chopped cabbage and 2 cups shredded carrots. Sauté until veggies are softened, about 6-7 minutes. Remove from skillet and set aside.
In the same pan, add 1 lb ground pork (or any other meat) and cook until browned. Season with salt, pepper, and garlic powder.
Once meat is browned and chopped up, add veggies back in and stir well.
Add secret sauce (2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp rice vinegar, 1/2 tbsp honey, and 1 tsp sriracha), stir, and cook about 2 more minutes.
Time to serve! I topped mine with fresh cilantro, green onions, poached eggs, and @traderjoes everything but the bagel seasoning. It was BOMBBBBB💣
This took less than 20 minutes, squirrels! And it’s so tasty. Hope you enjoy💜🤘🏼🐿
1 510 minutes ago
Thin Mint Date Protein Shake
Just to clarify, date as in the fruit, not date as in only drink this protein shake on a date...but you also could. 😅
Why use dates? Because of the nutrition content bruh, which includes:
✨High in disease-fighting antioxidants
✨High in fiber which aids in digestion
✨Current studies linking their benefit towards brain health
✨Aids in blood sugar control due to low glycemic index
This shake doesn’t taste like it’s healthy, meaning high in nutrients and protein, and lower in sugar, BUT IT IS!
Macros per serving: 300 calories (27.7g protein, 6.7g fat, 36.1g carbs)
Link in bio for my website where this recipe is on! 😋
1 111 minutes ago
It’s a simple equation, add the work, minus the excuses, and it will equal the results you seek.
1 311 minutes ago
Now that I actually workout I can show off our phytosport line 🤪
I’ve been playing around with this recipe to create a healthier version of our favourite weekend indulgence! These mini pancakes are packed with protein (35g in every portion!), healthy carbs and are low in fat - plus they come to just over 400 calories per portion! Perfect for pre/post workout. I’ll have these around once a week to break up the monotony of eggs every day.
I’ve added some reference pics for portion size, and just to show off my cute cat Pigeon.
Makes 9 mini pancakes (3 portions)
2 eggs + 1 egg white
2 tsp baking powder
1 tsp baking soda
1/2 cup blended oatmeal
1/4 cup wholewheat flour
4 tbsp coconut flour
2 tbsp almond flour
2 tbsp gram (chickpea) flour
1/2 cup (2 scoops) unflavoured protein powder
1/4 tsp salt
1/4 tsp cinnamon
3/4 cup unsweetened almond milk
1 mashed banana
1 cup frozen berries, heated on the stove
3 tbsp sugar free plain Greek yogurt
1 tsp extra virgin olive oil or cooking spray
Calories per portion 413
Choosing what to eat in a restaurant can be bloody hard when you’re trying to eat healthy. Never mind having to skip all the good stuff on the menu, when you DO find something healthy, is the veg you ordered slathered in butter? Is the chicken fried or baked? Blah blah blah...Honestly it’s better to avoid eating out when you’re cutting or counting macros, but we also have lives! I usually try to check out menus before I go, and I throw my innate British politeness out the window and ask to substitute items or ask annoying questions. OR I’ll let this particular meal be my weekly cheat meal. Then I’ll probably choose the worst thing on the menu and not feel guilty for a second.
Sometimes what you choose is down to an educated guess. This baked chicken and brown lentil dish I had in Manchester was delicious, filling and full of protein and healthy carbs. I imagine this was not going to offset any of my daily goals....the wine menu definitely was though.
SLT TREAD - COMING IN HOT.🔥
The anticipation of @SLTNYC new hybrid workout was REAL … and we’re here to tell you all about it.
This studio is located on 28th & Madison and immediately upon walking in we picked up a friendly + welcoming vibe. We know their other studios can be a little intimidating, but that wasn’t the case here. SLT Tread is also stocked with 3 showers, a changing room and products.
This 50 min class is a combo of 25 mins on the treadmill and 25 mins on the megaformer. You’ll choose the machine you start on when you book class, so you have a secured space in the room. The workout setup is halfsies (not quarters), so once you complete one machine, you’re done with it. We chose to start on the treadmill to get that out the way and it was definitely the right move - highly rec doing the same. As a bonus, if you end on the megaformer, you’ll get to stretch on the machine (instead of floor), which is probably the best part of the megaformer - it really allows you to dig deeper into the stretch!
The treadmill portion was HIIT style - so you go through several rounds of running with breaks in between, increasing the speed and intensity with each round. The megaformer was what you’d expect: abs, working one side of the body, then switching to the alternate side, ending with a further core burnout. The best way we can describe this combo is a toned down Mile High Run Club meets the megaformer. There was only one instructor giving directions to both the tread & tone sides of the room, counting everyone down and letting you know your next move - this was a little chaotic, but they managed it well!
This class was a total challenge and we have to say it flew by pretty quickly … we felt great (and v accomplished) after! Will you guys be checking out SLT Tread? Let us know your thoughts. xx #ssssweats
How many cocktails do I have to drink to forget about my dissertation hand in?
123 4,3632 hours ago
Hello my beautiful peoples!💓✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s been a while since I’ve given an update on life... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Classes started up again, Quigley turned 1 years old, I made a 2 week home or gym workout plan, and I switched up gyms!!😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▫️I’ve been @vasafitness for about a month now, which has been fantastic! There is SO much room for activities which is something I appreciate greatly. My motivation and drive has been through the roof. I’m currently training legs 3x per week with 3 days for the different upper body groups. Currently I weigh about 124.5 lbs. My goals haven’t changed, as I am continually gaining definition and muscle with my routine! I’m eating a diet of roughly 1500-1700 calories! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️As for the workout plan, I felt inspired! Several people were asking if i had any form of plan and now I do😍🤍!! There is very little equipment needed if any at all. of course I have suggestions to add intensity and challenge! All the workouts included are full body and progressively get harder! If you are interested DM me!🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #body#hair#gorgeous#posing#makeup#love#beautiful#selfie#fashion#instagood#girl#fitness#smile#amazing#motivation#healthy#fitspo#gymlife#abs#instafit#fitnessmotivation#diet#inspiration#goals#fitlife#happy#fitgirl#train#fitfam#workout
4 14628 minutes ago
Maybe I haven’t showered yet today 😬.....but I did get to babysit while a friend went to the gym, found some bridal shower supplies and we are all crushing a tough leg workout #tightertogether
But I’m also wanting to eat the world— the day of legs and after high carb day is tough— our metabolism are kicking up by week 2 in response to our demanding workouts and it’s all normal, but not all easy— it’s a challenge after all!
Controlled Surplus (USE IT, Don’t screw it)— it’s the concept that you add some fuel to your day— start with 25g carbs and 5-7g fats and see how you feel, maybe even do it again! The truth is that it’s a much better practice to acknowledge your body needs some extra rather than just ignoring it and then eating 5x what your body needs out of frustration. That doesn’t set you up for good habits or sustainability— and no, 100-300 calories is just not going to derail anyone’s progress by even a smidge
CURIOUS‼️ How did the optional challenge go? Anybody take it? 😅 (@oldschoollabs giveaway)
Like the post ✅
Leave a comment ✅