#diethelp

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. . 👉They say not to judge a book by its cover, and it’s especially true in the fitness world. Many trainers, group fitness instructors, coaches, dietitians, therapists, fitness models, and professional athletes have struggled or currently struggle with eating/exercise/body image disorders. Clearly, many regular people do too. . . 👉In America, as well as many other countries, being fit or thin is a cultural ideal. In theory, it would be wonderful for everyone to be fit and in a healthy weight range because it would contribute to a lifetime of wellbeing, but in practicality, humans ALWAYS find ways to warp these definitions, and develop disorders as a result. . . 👉I cannot even count how many people I’ve known who look healthy on the outside but couldn’t be farther from health on the inside. They compulsively over-exercise, eat a very low calorie or rigid diet, and walk on a tight rope between feelings of shame and anxiety. Life often feels very out of control for people with eating/exercise/body image disorders - and they try to deal with these feelings by controlling everything and anything else. The problem is, there’s no way out, and serious physical and mental health issues will grow over time. . . 👉If you recognize yourself in this description or know someone else suffering, there is professional support available. You can learn how to match your inside with your outside and live life with joy.
Day 2. Day by Day I am closer. I have the vision. Will HOLD the vision. Don't write me out based on past results . I am relentless. I GOT This. All I can say is. Let The RESULTS to come talk. Not ME.
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Day 2 Let's GO
Day 1 Ended at 1879
EATING OUT LOW FODMAP • Throwback to this delicious mackerel dish from @roostkl. Eating out on the #lowfodmapdiet is a bit of daunting prospect but it can definitely be done..I do it all the time * The ‘before’ to this photo was me 1. Doing a bit of menu research, 2. Explaining my worst offenders to the restaurant and 3. Asking for no onion or garlic * For some more practical tips on eating out the low FODMAP Diet, have a look at my latest post - like in my bio 😊
What defines success for you wont be the same as your buddy at work, your wife or husband or that Instagram model you saw five minutes ago👏 . And this is important because having your own success marker is critical in you measuring and tracking progress👍 . For some its lose x lbs, others perhaps need to work on portion control or some other habit critical to a big goal . It can even be plain old staying on plan, scale weight or fitting into a dress ready for your mates wedding . There is no one mark of progress for all😀 . You should however be tracking or measuring something . If you don't then in all likelihood you will start to go insane trying to understand why one minute you are making outstanding progress and the next you seemingly took a step backwards😞 . If you use someone elses measure of success you will likely feel pretty awful most of the time because it doesnt align to your goal . Imagine training in the gym with your buddy Mike who is getting strong, when you've got a 5km race to get ready for. It makes no sense right? . So own your goals, decide what marker of success you want to track to and then start measuring the right things to show progress or not👊 . And if you aren't sure what or how to track or measure your success, I have a top tip . Start writing 📄 things down, keeping records . If you have a weight related goal one of the best ways to observe your progress would be tracking your food (#MyFitnessPal , pen and paper), along side some sensible body measurements (weight, circumference at different parts of the body) . Measure your progress towards YOUR goals or go insane running around in circles being something you're not! . #tracking #success #progress
Drink your effing water 💦💦
What are 3 things right now that are holding you back from your fitness goals? 🤷‍♂️ - 1. Number one is judgment from others in the gym. I remember when I first started going to the gym, I was completely new to everything and afraid of what others thought of me. the reality is that no one cares! Everyone is there to better themselves no mater if your completely new or a total expert. - 2. Number two is being well educated on training and nutrition. Often times what’s holding people back, is not taking the time to actually research things and instead hoping on the hottest new diet out there. In return the person doesn’t see results, gets frustrated and goes back to their old habits. There’s plenty of free information out there all you have to do is take the time to look for it! - 3. Lastly time management. I can’t even remember How many times I hear an excuse like... “I can’t go to the gym or track my food because I’m way to busy and don’t have time”. Look we live in a time where it takes like a few mins out of your day to open up an app on your phone and track your food. And if you eat mostly same thing everyday then it even takes less time. Also if you have 45 mins to watch a show on Netflix then you have time to get a workout in. . . . . #ghostlifestyle #beseen #13weeksout #diettips #workouttips #fitnessjourneys #motivationmonday #proudbutneversatisfied #alphalete #IIFYM #flexibledieting #influencer #workoutguides #fitnessmotivation #gymmotivation #fitnesscoach #onlinecoach #fitnessblog #fitnessmodel #preplife #photoshootprep #diethelp #summershredding2018
Happy Monday IG Friend👋 I kinda love Mondays. Routines & getting stuff done & all. I hope that Monday has your week off to a strong start. ~ 3 quick tweaks to your diet that can cut off a whole bunch of calories while being barely noticeable: 1️⃣ Swap regular pancake syrup for zero calorie pancake syrup. I use the Walden Farms brand & think it tastes great. Calories cut? Upwards of 100 calories! ~ 2️⃣ Swap regular bread for 45 calorie bread. Does it taste exactly the same? Honestly, no. But, it still makes for pretty good sandwiches or toast to go with your eggs and cuts the calories by half or even more, depending on which bread you usually use. If you’d rather stick with your current bread but still want to reduce calories you can simply make your sandwich open-faced. ~ 3️⃣ Swap peanut butter for powdered peanut butter. This one really cuts calories big time- 2T of peanut butter is 190 calories while the powdered PB is only 45 calories💥 That’s 145 calories less! ~ In case anyone is thinking of commenting that the bread & syrup are “bad” and I should be suggesting people cut them out altogether instead of offering lower calorie substitutes: Here’s how I see it. People eat this stuff. They really do. If they eat mostly whole, nutrient dense food (or are working towards that) then a little pancake syrup or highly processed bread isn’t a big deal. So why not help them eat what they want and make weight loss easier🤷‍♀️ ~ Get after your goals this week! What’s your number 1 goal for the week? Comment below👇 💕💪 Kim
💥KNOW - COFFEE CALS 💥
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- ⠀ 👋🏼Hi hi! Do you love coffee? Cause I do! But drinking liquid calories is one of the easiest ways to sabotage your fat loss efforts. And coffee is a sneaky one! 👹 ⠀ ☕️Black coffee is only 0-5 calories. BUT... did you know that once you start adding milk, sweeteners, and whipped cream, you could end up consuming as many calories as you would for a whole meal?! ⠀ 🍶If you’re someone who loves milk and sugar in your coffee but are trying to lose fat, here are some options to make it a lower calorie choice so you stay in a calorie deficit. ⠀ 🥛THE MILK: most coffee drinks include whole milk or at least 2% milk, lots of added calories! ⠀ ☝🏼THE FIX? Switch to skim milk, almond milk, coconut or soy milk to save 50-100 calories. ⠀ 🍭THE SUGAR: lots of coffees are loaded with sugar, sometimes without you asking! 1 pump of sweetener is +/- 20 calories. Drinks usually have 2-6 pumps (that’s 40-120 calories of sugar!). ⠀ ☝🏼THE FIX? Ask for the sugar free version (if you’re against artificial sweeteners, then sorry, can’t help you). You can also add the green packets of Whole Earth sweetener, Splenda or stevia in favor of real sugar. ⠀ 🍯THE TOPPINGS: Skip the whipped cream, caramel or chocolate sauces, or sprinkles of toffee. This can save you 50-150 calories per drink. ⠀ 👊🏼 If you really want your favorite drink, you can always order a smaller size to save calories or eat less throughout the day to stay in a calorie deficit! ⠀ 📷 @saltylifts . Tag a friend who'd like this 👇 . . . #weightlosshelp #weightlosstips #weightlossmotivation #weightlossjourney #calories #liquidcalories #caloriecounting #fatlosshelp #fatlosstips #fatlossjourney #diet #dieting #diettricks #diettips #diethelp #iifym #flexiblediet #flexibledieting #healthydiet #healthhabits #fitnesshelp #coffee #simpleswap #coffeeholic #coffeetime #coffeelovers #coffeshop #torontofitness #torontopersonaltrainer
💥 #knowgains 🏋️ . . Today's Topic . 💥KNOW - COFFEE CALS 💥
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- ⠀ 👋🏼Hi hi! Do you love coffee? Cause I do! But drinking liquid calories is one of the easiest ways to sabotage your fat loss efforts. And coffee is a sneaky one! 👹 ⠀ ☕️Black coffee is only 0-5 calories. BUT... did you know that once you start adding milk, sweeteners, and whipped cream, you could end up consuming as many calories as you would for a whole meal?! ⠀ 🍶If you’re someone who loves milk and sugar in your coffee but are trying to lose fat, here are some options to make it a lower calorie choice so you stay in a calorie deficit. ⠀ 🥛THE MILK: most coffee drinks include whole milk or at least 2% milk, lots of added calories! ⠀ ☝🏼THE FIX? Switch to skim milk, almond milk, coconut or soy milk to save 50-100 calories. ⠀ 🍭THE SUGAR: lots of coffees are loaded with sugar, sometimes without you asking! 1 pump of sweetener is +/- 20 calories. Drinks usually have 2-6 pumps (that’s 40-120 calories of sugar!). ⠀ ☝🏼THE FIX? Ask for the sugar free version (if you’re against artificial sweeteners, then sorry, can’t help you). You can also add the green packets of Whole Earth sweetener, Splenda or stevia in favor of real sugar. ⠀ 🍯THE TOPPINGS: Skip the whipped cream, caramel or chocolate sauces, or sprinkles of toffee. This can save you 50-150 calories per drink. ⠀ 👊🏼 If you really want your favorite drink, you can always order a smaller size to save calories or eat less throughout the day to stay in a calorie deficit! ⠀ 📷 @saltylifts . Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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Pure, raw, unprocessed greens babyyyyy! 🤤 My body is already thanking me. 🙌 *DM if you want to know what’s in my daily greens shakes!* -Faith 💋 . . . . . . . . . . #food #nutrition #greens #eatclean #cleaneating #health #healthy #healthylife #unprocessed #healthyrecipes fatlosstips #fatlosshelp #weightlosstips #weightlosshelp #diettips #diethelp #diethacks #fatloss #weightloss
In the ever elusive quest for a big(ger) ass, women have long since camped out on the hip abductor machine. But thanks to social media, more of them are now straddling it backwards. I don't know about anyone else, but the reasoning for its use like this makes perfect sense. After all, using the machine backwards allows you to take the glutes out of the movement and instead use your body weight to abduct the pads as you go from a standing to squatting position, thus enabling the use of more weight. Yeah, using the machine backwards makes perfect sense to me because the object of this hypertrophy shit is to use virtually everything but the target muscle to go from point A to point B. Even more, who the fuck wants to go to the gym and just do a boring exercise when they could look special by doing a circus trick? Like, who the fuck in their right mind would want to make an already ineffective machine like the hip abductor any less ineffective by using it in a way that doesn't draw eyes to them that they then complain about after making themselves look like a female animal presenting in heat? Nobody, that's who! Fuck, the idea that you had to question the machine's use like this is just crazy? Any more wackadoo questions? Ask them below! Too embarrassed because you think your question is sooooooooooo stupid (it probably is) and need some privacy so everyone on the interwebz doesn't laugh at you? Just slide into my DM!
On the menu this evening 👇 - Simple Tasty Effective - Who’s aaating like this❓ ➖➖➖➖➖➖➖➖➖➖ #avocado 🥑 #chickendinner #peas #rice
You might be using caffeine WRONG! - *Inspired by @omarisuf and @helms3dmj YouTube video* - I think the statistic is about 75% of the world's population habitually take caffeine one form or the other. Whether it is pre-workout, coffee, tea, energy drinks, pills, you name it, most people in the world uses this drug. - With that said, caffeine is a safe drug that allows us as people who are trying to improve our bodies to lose weight. Caffeine helps us boosts our workouts to be more focused and energetic. - But did you know that caffeine could also hurt your progress to lose those extra pounds? - By taking TOO MUCH, studies have shown that it decreases performance due to the effects of jitters, anxiety, rapid heart rate increase, and insomnia. - If you do not know how sensitive you are, you can mitigate of overdoing the caffeine by starting with a small caffeinated drink like light teas, a small coffee, or diet Coke or Dr. Pepper. These can range from 30 mg to 60 mg of caffeine per drink. - Additionally, take into consideration how caffeine metabolizes in your body. Take into account how it can affect your sleep. SLEEP is MORE IMPORTANT than that extra boost of energy for your workouts. Everybody experiences caffeine differently. Just because your buddy is taking two scoops of pre-workout at 5 PM DOES NOT mean you should do it as well. - I hope some of you guys find this helpful. - Let me know what kind of SUPPLEMENT or FOOD you want to know a little bit more about in terms of affecting your fitness BELOW! - #fatloss #sixpackabs #abs #diethelp #flexiblenutrition #keto #fatburn #transformation #bodytransformation #fitnesstransformation #losingweight #cleaneating #cleanfood #flexibledieting #nutritionscience #foodnutrition #fitnesslifestyle #gettingfit #fattofit #lifestylechange #lifestyle #evidencebasedcoaching #fattoslim #rippedbody #leanbody #fitlifestyle #liftweights #strengthtraining #bodybuildingjourney #training
Looking for beginner workouts?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out this blog post for some ideas -> http://bit.ly/StartingWorkout⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitspogirls #WeightLossPrograms #beginnerworkout #improvehealth #girlsgains #bestlifenow #diethelp #workoutroutine #howtotransform #gethealthywithme #fitafter50 #fitnesshelp #wellnesslifestyle #wellnesslifestyle #transformyourself #wantitmore #fitat50 #fitafter40 #transformyourbody #40andfabulous #noexcusesjustresults #fitnesschick #fitmomma #weightlosssuccess #fitfoods #mealplanning #femalefitness #betterbodies #fitnessgoal #healthyhabits
MEAL PREP VOL. 1 . Seared Pork Chops/Cinnamon Sweet Potato Slices/Streams Broccoli . Nutrition (7 oz Chop, 1 Med. Potato, 1cup Broccoli): •Calories- 460 cals •Macros- Protein 58g/ Fat 9g/ Carbs 38g . Recipe: . •Pork Chops: Bake for 27 min at 250F, then pan seat over high heat (2 min each side, 1 min on fatty edge). Let rest for at least 10 min. (TIP: after removing from oven, begin preheating to 450F for potatoes) •Sweet Potatoes: Cut potatoes into thin slices. Coat evenly with cinnamon. Bake for 30 min at 450F. •Broccoli: Add broccoli florets into microwave save bowl. Season with salt and pepper. Fill bowl a third of the way with water. Cover and microwave for 3 minutes. . Separate all food evenly into meal containers. Refrigerate/Freeze, then enjoy! . #diet #porkchops #mealprep #meal #cooking #food #foodporn #eat #diethelp #flexiblediet #calories #fit #fitnessmotivation #fitness #work #workout #workoutmotivation #wow #nutrition #nutritionist #enjoy #love #bam #nice
Who wants to tone and tighten their body? Im getting ready to start a wrap treatment before my favorite summer event NIGHT IN THE COUNTRY. Don’t miss out....let’s get your order placed today and get started! #bodywraps #summerbody #bikinibody #wraps #tightentoneandfirm #thatcrazywrapthing #itreallyworks #allnatural #diethelp #weightloss #fatloss
Good tips here from @ivicafridrih @Regrann from @ivicafridrih - 🔽FAT LOSS HACKS🔽 ⠀⠀ Before I jump into this list, I gotta say how none of these tips will cause fat loss directly. However, it will make staying in a calorie deficit easier, which is the only main factor for fat loss. Having that said, let's dig in. - Brush your teeth right after dinner or last meal – You won't be as tempted to have a late-night snack. - Completely avoid liquid calories – They are not filling and mostly pure refined sugars. Instead of spending 400-500 calories on fancy coffee, get a black coffee & have a real meal. - Keep trigger foods out of the house – That way you won't end up acidentally binging on the whole package of cookies haha - Lift weights to maintain muscles – It will help you to maintain current muscle mass, so you mostly lose body fat. You don't want to end up losing lean body mass, trust me. - Get enough sleep every night – This is super important because if you have poor sleep it could have huge impact on your hormones and therefore controlling hunger. - Use smaller plates - Weird trick, but it seems to work for most of people. ⠀⠀ I got a few more tips to share so let me know if you would like to see a part 2. Have a great day - - - - - - - - - #hunger #craving #cravings #cravingsatisfied #weightloss #weightlosstips #weightlosscoach #weightlossgoals #weightlossprogram #weightlossjourney #weightlosssupport #fatlosstips #fatlosshelp #diettips #diethelp #dietplans #weightlossdiet #weightlossresults
Posing coming every day Day 1 Let's GO. I have been feeling sorry for myself but no more. I am ready to take full OWNERSHIP of my life and LIVE the DREAM not talk it!
Day 1 Scale. I have been feeling pretty bad lately and sorry for myself but I am over it and ready to kick ass! Let's GO!
I’m confused - so are these syn free?! Why are they branded as Coca Cola instead of Diet Coke!? So confusing!!! #Coke #CocaCola #DietCoke #slimmingworld #slimmingworldhelp #losingweight #diethelp
For more visit Removeweightdaily.com 👈
. . 👉Ever find yourself bitching about going to exercise and then 5-10 minutes into your workout you feel great? And afterwards you think to yourself, “I feel incredible! What did I get so worked up about?” . . 👉Join the club! I always tell my clients that even though I’m a full time trainer, I hardly EVER want to exercise and never wake up expecting to. Motivation is NOT why I exercise. I #doitanyway because it’s a habit and I know by now that the payoff is huge AFTERWARDS. The key to consistency is NOT motivation. . . 👉Also important to note is that emotional stress is soooo draining. In fact it dries up the whole well. The more we spend time stressing, contemplating, worrying - the more fatigue sets in. Morning workouts are especially helpful habits to instill because there’s only so much kvetching you can do! If you are a procrastinator and wait till evening to workout, your energy tank will surely be empty. Overcoming an empty tank is like expecting to climb Mt Everest without gear. . . 👉So how do you #doitanyway when you don’t feel like it? . . 1️⃣Workout in the morning even if it’s for 5-10 minutes. The habit muscle is the key. Just go. . . 2️⃣If giving yourself a reward AFTER doesn’t work, try giving yourself a reward BEFORE! This is my winning strategy. I know it sounds crazy, but often I’ll give myself a cup of coffee in peace, 30 minutes of time to do something mindless, anything that makes me feel more whole, more energized so that I feel ready and able to manage the task ahead. Some of this “reward first” strategy is also a way to assert my natural FU tendency to buck the system, reject the rules, and do things on my own terms even if I am the one who made the them!! 😂 . . 💪Bottom Line: The workout is infinitely less difficult than your bullshit about doing it. Just go. Do something. Do anything. It will all add up.
🔥These are the only way loose fat..🔥 by @kirthanhegde @hegdefit .. It's a fact of pure science: whatever fat loss strategy you use WILL ONLY WORK if it involves you being in a calorie deficit • 👉🏼 You're in a calorie deficit when the total calories burned by your body IS LESS THAN the total calories you consume/absorb from the food you eat 🍟🥐🌮 • • 👀 Being in a deficit doesn't run on a daily clock, weekly clock, or even a monthly one. Your body only responds to the general conditions it experiences, so consistency here is crucial 🕑❌ • 👋🏼 Over time, your body will ADAPT to a deficit it is put under, meaning that a further deficit might be needed for weight to be lost. This typically happens every few weeks or so 👍🏼 • 🙋🏻‍♂️ be sure that within your defict you're consuming about 1 gram of protein per lb of lean body weight daily. • 🔑 No such thing as a magic diet. No single diet is the "best, Eat loads of Veggies.. It has low in calories so you feel fullness too.. Much love. 👍Hegde • • • • #calories #macros #caloriedeficit #protein #eatclean #nutrition #diethelp #diettips #nutritionhelp #nutritiontips #loseweight #losefat #weightloss #fatloss #gym #fitness #love #tips
DAY 119/120 - solid weekend 😀 . And by solid I mean, a great weekend away with the family at a dance comp by the seaside☀ . Diet wise? Not ideal, had a couple of beers, ate some food I wouldn't ordinarily and didn't track. No big drama, and certainly not a massive derailment👍 . I didn't consciously have a diet break, I just let life happen and enjoyed some rare downtime. The time away was more important than tracking how many calories in my evening meal . It wasn't a "diet break", or a "refeed", it was just life . My skills and habits are pretty decent, so whilst I probably ate to a slight excess, I wasn't smashing through 5000 calories a day . The point is this... You have a life, and you shouldn't avoid living it. If one weekend every now and then causes you to over indulge, or just eat a little too much, don't stress . I'm not saying do this every weekend or don't make conscious choices to stay in control. Because doing this every weekend will clearly sabotage your weight loss progress . But time with your family and friends doing things you love are important and sometimes you want to focus on just that . Onwards . #consistency #consistencyiskey  #caloriedeficit  #weightlossjourney #dailyaccountability #mindfuleating #weekendreflections
Anyone over do it this weekend, get a bit off track? Smash a few too many margaritas? Hit the BBQ hard, inhale a load of food you didn't plan to?🙊😂 . Wondering what to do to get back? . Well it's a lot easier than you think . Sure you didn't make the smartest choices this weekend and perhaps you went so hard Monday morning is feeling like some post apocalyptic nightmare but it's a Monday, just the start of a new week🤔 . Whats the most obvious thing to do? . ◾Get back to winning by doing the things which were working before ◾Start back on the habits that were working on Friday ◾You could consider moving a little more today, get in an extra walk ❌Don't punish yourself or overly restrict today. It's not helpful but it's also a bad pattern of behaviour to get into . Priority number 1 is to get back doing what worked before and aligns to your goals👏 . If you have great diet habits, know how to track and this sort of thing doesn't happen that often, you could consider hitting a lower calorie deficit this week or getting more activity in. You could... . But honestly I still think 2 days is no big deal, take the good memories and smile about it😁 . Then get back to work 👊😀 . #diet #mondaymotivation #dietstartsmonday #backontrack #dailyaccountability
Just in case it’s starting to feel like your body is your enemy, this is your reminder that it’s not. ~ You can lose weight, tone up, all that jazz without waging war on your body. ~ Be kind to yourself because, honestly, you deserve it. Right now. Not when you’ve lost 10 pounds or can see your abs. ~ Something that I find helpful: Look for the moments when you feel amazed at what your body can do. For me it’s lifting. Maybe for you it’s running or dancing or kickboxing. When you get down on yourself for whatever it is about your body that’s bugging you remember how you felt in those moments. You are so much more than how you look. 💕💪 Kim
Anyone looking for a new salad recipe? Get Your Omegas Here Salad! Ingredients: • Bed of power greens •Salmon prepared as you like (I used @traderjoes canned wild caught Alaskan Salmon mixed with ~2 tbsp of real mayo and lemon juice • half of a small avocado • cocktail tomatoes • 2 tbsps of pumpkin seeds • @followyourheart honey mustard dressing (7g of carbs per serving • 3 tbsps of raw almonds on top . . . . . . #saladoftheday #omegas #fieldgreens #nutrition101 #salmondinner #avocadosalad #healthyfat #cleaneatingrecipe #cleanfoods #fitat50 #healthfreak #nutritionfacts #nutritioncoach #healthcoaches #improveyourself #healthyfoods #instagoodness #ketorecipes #getfitstayfit #fitbabe #fitliving #fitnesswoman #mealplanning #healthyfats #instadiet #healthycooking #highprotein #lowcarbdiet #eatrealfood #eatright
Tomorrow: Where Diets Begin 😳 - Mondays are infamous for a few things. 1) Being the first day of the traditional work week, but 2) Also known as the "restart" day of millions of diets across the globe. Two of the most popular dieting philosophies out right now are IF (fasting) and IIFYM (macros). This comparison is designed to show that really, there is much comparison. In fact, one has more to do with the chronology, or timing of your eating, while the other has more to do with food composition. One could even go as far as to combine these two strategies. - You'll see a lot of different trendy diets come and go, but remember - nutrition should be individualized. Diet styles are just approaches. However, when you can implement a particular style for a particular period of time- THAT is individualization. This applies whether tomorrow is the Monday where your diet begins, or another Monday of the same old same old. - The truth is though, we only get so many Mondays - there's about 4 per month and 52 per year. Instead of spending your weekends deciding which trend to follow, imagine how comforting it would be to have something uniquely just for you?
Yessss!!! Clap for yourselves mamas 😘😘#yummymummy #yummymummygang #eyecandy Stolen @paigeyokk
Sure, you're working on your fitness and nutrition. Good for you, buttercup! Sadly, it isn't going to do you a world of good if you're doing those things wrong. And you probably definitely are! There are two options: (1) continue wasting your time and money doing what you're doing or (2) figure out where you're fucking up. Since you're not wealthy enough to keep seeing little to no return on the investment in yourself and time clearly isn't your friend because you're already up there in years, you might wanna pick number two. Good choice! Lucky for you, I've probably definitely written a guide or mini-ebook to help you that's available for FREE or at a price that won't leave you beggared. Broke? Maybe. In the poorhouse? Absolutely not! Click the link in my bio to snag a book or two. Have a personal vendetta against clicking links? Just go to https://monsterlonge.com/shop/ Doing so just might be the difference between you still looking like you and you NOT looking like you.
Repost @sam_xceedfit ・・・ 💥Why you shouldn’t go under your Calorie Target by💥 . . 🍕Despite what I say about calories and working them out so you have a daily target, some of you will still bypass this and try to eat less, because less must be better no? You can’t trick the body ok. I hear people say they can’t lose fat because their metabolism is slow, yet they eat 1000kcals a day and sit on their ass! What the hell do you expect? Your body doesn’t care about looking good in a bikini when it’s struggling to survive! Until you binge out 4000kcals on Pizza on the weekend! Then it’s happy 🙈 . . 🥪Seriously though, any calorie calculations I give are based on you actually training and being moderately active. If you do the calculations and it says 1800 kcals, then the whole idea is to eat 1800 kcals. Not think you’re a genius by eating 1300! You did calculations to put you in a deficit, so don’t now try to be in a deficit of a deficit! . . 😧If you do this, you just end up being the person on the right. Maybe your scale weight will drop quicker but is that worth looking, training and feeling like crap? Ask yourself that. The bottom line is, you want to try and lose fat eating the most calories you can but still being in a SMALL deficit. I always hear from people saying my calculations come up with answers too high, yet they complain about being on low calorie diets and hating life 🙈 . . . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #calorietracking
💥Why you shouldn’t go under your Calorie Target by @sam_xceedfit 💥 . . 🍕Despite what I say about calories and working them out so you have a daily target, some of you will still bypass this and try to eat less, because less must be better no? You can’t trick the body ok. I hear people say they can’t lose fat because their metabolism is slow, yet they eat 1000kcals a day and sit on their ass! What the hell do you expect? Your body doesn’t care about looking good in a bikini when it’s struggling to survive! Until you binge out 4000kcals on Pizza on the weekend! Then it’s happy 🙈 . . 🥪Seriously though, any calorie calculations I give are based on you actually training and being moderately active. If you do the calculations and it says 1800 kcals, then the whole idea is to eat 1800 kcals. Not think you’re a genius by eating 1300! You did calculations to put you in a deficit, so don’t now try to be in a deficit of a deficit! . . 😧If you do this, you just end up being the person on the right. Maybe your scale weight will drop quicker but is that worth looking, training and feeling like crap? Ask yourself that. The bottom line is, you want to try and lose fat eating the most calories you can but still being in a SMALL deficit. I always hear from people saying my calculations come up with answers too high, yet they complain about being on low calorie diets and hating life 🙈 . . 🌮Work out your calories by using the post I did a few days ago, STICK to it for at least 4 weeks and then reassess depending on your progress. Got it? Rant over 😅 . . ❓Any questions drop them below and feel free to share this post 🍟 . . 👉Want a free diet plan to start right away? Grab my FREE 5 Stage Fat Loss Blueprint by clicking the link in my bio @sam_xceedfit @sam_xceedfit . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #calorietracking
Check it! #Repost @pheasyque (@get_repost ) ・・・ ⭕️DEADLIFT ANALOGIES⭕️ - This is the first analogy that clicked in my head when I first learned how to do a proper deadlift🤯. I really hope it’ll make sense to all of you aswell even though I’m not sure. - ❌Most people treat the deadlift like a “fishing pole”: - where the pole = back, the fisherman = legs, and the fish = the weight. - When you try to pull the fish with the pole, most of the stress is placed on the pole itself, while the fisherman is basically glued to the ground. If you try to carch a heavy fish, the pole would bend until it’d break. That’s exactly how you develop lower back pain: you try to pull the bar with your back instead of using your legs, aka “doing the fishing pole deadlift”. - ✅ On the other hand think about the deadlift as a pulley, where: - the pulley = the back, the man pulling the rope = your legs, - It becomes much safer. The pulley (your back) does NOT move: it’s blocked, it’s fixed. Sure it holds the weight up, but the load is carried and hooked to the rope, which is pulled by the hands (your legs). This serves as an analogy to explain that your back stays tight & firm, your hands are hooked to the weight, while the “pull” is done by your legs. If the weight would be too heavy, you’d end up not being able to “pull the rope”, without breaking it though! You rather not lift the weight than lift it with bad technique. - You need to push those feet through the ground to pull the weight up. - So, which deadlift do you do? The “fishing pole deadlift” or the “pulley deadlift?” - 🔥🔥🔥TAG a friend who needs to see this! #pheasyque
. . 💪When I think about the three most important things I can pass along to you, my clients, and anyone on a fitness journey, these would be them. Although there are billions of exercises and eating tips to share, this stuff, in my opinion is the most important foundation to build upon. . . 1️⃣A different body will not heal your body image issues. I know that so many people hold onto this idea like the holy grail, but it’s a lie. Even if a person could walk into a machine, type in the body they wanted, and walk out with their new order, I would bet it all that they would NOT be happy. I know this to be true because I have personally experienced it, and watched so many people get to the goal and be unable to take it in. You see, body image issues have nothing to do with the body. Your body is the screen onto which you project yourself - (and often your insecurities). Changing the screen doesn’t change the film in the projector. Deep breath here. It’s a big one, I know. . . . 2️⃣Whenever we feel hate, we are not wishing good things. We are not wishing success. We are wishing for misery, darkness, tragedy, failure. When we try to make positive change from a place of hate, it’s like trying to swim laps in a riptide. Not happening. . . 3️⃣Our fitness mission is our life mission because fitness isn’t a temporary goal, it’s a lifetime process. When your focus is shrinking - it eventually feels like strangulation, claustrophobia, anxiety, resentment. Low sustainability. When your focus is growth, development, building - it feels inspiring, hopeful, optimistic, and limitless. High sustainability. . . 👉Understanding nutrition and fitness facts are undoubtedly important. A major piece of the puzzle however is starting with a solid mental and emotional foundation. Without that, the house will keep cracking and crumbling. Make sure your foundation is strong, and you can build as high as you desire. Tag a friend who could use this. And as always, connect with me anytime for more support. I get you. I am here. 💪❤️
What makes a diet sustainable in the long term? # If you've got a lot of weight to lose, it's most likely going to take some time (unless you do a silly crash diet). # Long term diets shouldn't be too restrictive, being too restrictive and rigid with your diet will likely lead to binge eating and "falling off the wagon" every other week. # Aim for 80-90% of your diet to be made up from whole and minimally processed foods and the remaining 10-20% can be made up from semi/full processed, blatant junk food (with some booze). # With that being said, if you would rather just go 100% "clean eating" and you can sustain it then go for it, # most people don't have the willpower and mentality of a NAVY SEAL so they will usually crack after a couple of weeks. # Which is why "flexible" dieting works so well. # Just made sure you're getting the 80-90% of good, healthy, nutritious foods in first before you start on the junk food. # #flexibledieting #iifym #diet
A regular after-work dinner when l arrive home late. I dont want a heavy meal late at night.. plus l am low on energy and not wanting to clean up. Perfect solution!
Pretty quick and easy dinners.....and pretty healthy too! Low in fat....a good choice to always have on hand.
Pitango soups l keep on hand in my fridge for when l dont want to defrost home made soups. Thile packaging has since been updated.
Home-made organic chicken, zucchini, onion and red kidney bean soup. All previously meal prepped and kept in the freezer. Helps to save time and stick to calorie goals.
Meal Prep is the best way to eat healthily and save time on cleaning up every night as you cook in bulk and clean up afterwards. Minimal cleaning up when you only re-heat. Also helps to stay on top of your calorie intake goals.
Home made chicken, onion, zucchini soup. Soooo yummy! All organic.
A staple in my freezer. Meal prep is a must is healthy eating is going to be a lifestyle. Meal-prep Monday I make up soups with fresh organic ingredients, place in the freezer. Dinner is done with a quick defrost and re-heat on the stove. Hardly any mess to clean up and my calories are kept in check.
Meal prep Monday. I make up bulk soups with fresh organic ingredients and pull out and defrost as needed. No preservatives and retains all the nutrients and goodness. Fresh is always best.
Home-made organic chicken, vegetable and bean soups.
One of my go-to lunches when time has got away. Lunch is done in 5 mins! Organic.
Pretty healthy and pretty quick for when you need a meal on the run...
🍟Conosciute ed adorate da tutti, che riescono in qualsiasi momento a deliziarci il palato: le PATATINE FRITTE.🥔 ➖ 🔹Sono ormai diventante una scelta fissa per moltissime persone quando si va a mangiare fuori o a prendere qualcosa nei fast- food.🍔 ➖ 🔸Le patate, in generale fanno bene e vengono usate tantissimo dagli sportivi come fonte di carboidrati sostitutiva al pane; la cosa problematica viene fuori nel momento in cui si scelgono quelle fritte: nel momento in cui vengono cotte nell’olio caldo, acquistano moltissimi valori negativi.🌭🥪 ➖ 🔹Il livello calorico per ogni porzione è veramente alto e, soprattutto anche quello lipidico: caratteristiche non molto salutari dato che sono considerate “cibo spazzatura”.🥐🍰 ➖ 🔸Aumentano anche sodio e potassio perché viene inserito del sale per essere gustate al meglio; le altre proprietà diciamo che rimangono allo stesso modo avendo però una scarsità di acqua persa nella fase di cottura.🍴🥣 ➖ 👉🏻Se volete prenderle una volta ogni tanto per togliervi qualche sfizio, potrete anche farlo, ricordate però di tenere sempre in considerazione, tutte le varie caratteristiche elencate in foto.🗾📱 ➖ * * * * * * * * * * * * * * * * #losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
Lunch. CELEBRATE HEALTH packaged organic soups. Store in the cupboard, not the fridge.
☆☆ THE WINNER!! ☆☆ l have never tasted a soup that is as good as this one - apart from one of my home made chicken soups. My all- time favourite soup. And has been for 10 years.
My fav dinners on the go when l need a meal in 5 mins. My fav canned soups. ♡AMYS ORGANIC SOUPS ♡ $3.50 Coles.
When I am lazy....my healthy go-to meals are soups. Either canned or pre-packaged. I always have a cupboard of options on hand. They are ready in less than 5 minutes. Great in winter!
😎SUNDAY FAT LOSS MANTRAS😎 - “Sup homeslices” - It’s Sunday which means a new week is just around the clock.. - I’m not a huge fan of looking at Monday’s as a “fresh start” or the day that signifies the beginning of something...to me every day gives you this opportunity “Magic Monday “ ain’t so special. - This mindset can also mean that if you have a blip mid week you end up waiting till Monday to get back on track...rather than just doing it at your next meal or the very next day. - Sunday is a good day to be reflective about your journey so far... - 👉celebrate all the awesome stuff you’ve achieved so far.. every darn thing no matter the size. - Make plans for what you would like to focus on improving next week. - Don’t overwhelm yourself by being too dramatic. - Pick things you can achieve so you get to the end of the following week having totally “smashed” what you set yourself. - 👉Nothing feels better than have achievement. - You should make yourself an “anxiety box” where you write down everything and anything that’s bothering you - 👉The process of writing it down gets it out of your mind then this helps you to get some perspective on whatever it is help you work out how to deal with it. - You see Imprisoning thoughts in your mind generally blows them totally out of proportion. - 👉Learning to step out of your own head is terrific skill. - I talk to myself A LOT partly because I think i’m funny AF but mainly to help keep me focused and not feeling overwhelmed. - ❤Anyhow hopefully this will help get you excited, organised and fully focused for the week ahead.❤ - My final words of "wondrous wisdom"... 👉 believe in yourself 👉pay no attention to what others are doing 👉remember whatever you're going through you are not the only onem - 💫Have a great day. - What will you do of my little list? Feel free to share.
Rainbow Platters filled with all of your favourites @alison__wu 🍇🍓🍉🍒🥕🍑🍊🌿🥝🥒🥑🍋🌽
🥗ZERO CALORIE GREENS🥗 . Which one do you like? . . These leafy greens are the best for fat loss. . Why? Besides being a net zero calorie good...they’re also loaded with nutrients, water & fiber. . This will keep your body nourished, and your tummy satisfied...which is key when your trying to #diet & keep your #weightlossprogress on track. . Hope this helps! . Feel free to share or TAG a friend.👋 . 📸@maxfit
If someone has told you fruit will make you fat... If you’ve read that fruit will make you fat... If you’re worried or scared that eating fruit is going to mess up your progress... Take just a second and think about whether that seems logical to you. It just feels off, right? 🍑 First of all- *No* food can make you fat. *No* food can keep you from losing weight. The only thing that can do that is eating too many calories consistently. 🍉 Second- fruit is low in calories which makes it an amazing part of a fat loss diet. ~ I was so happy to clear this up for one of my online clients yesterday. And now she’s happily eating peaches this weekend🙌 Me? Eating a big bowl of strawberries right now.🍓You? What’s your favorite fruit? 💪💕 Kim
Ummmmmmm…the name kinda tells you everything this ebook is about. And seeing that this ebook is titled "Take Your Ass To The MFKN Gym: And What To Do When You Get There", you'll learn how to…ummmmmmm…take your ass to the motherfucking gym and what to do when you get there. Click the link in my bio or head on over to https://monsterlonge.com/take-your-ass-to-the-mfkn-gym/ to pick up a FREE copy of Take Your Ass To The Motherfucking Gym. FREE?! 😲 Yup! So there's no excuse, you excuse-making excuse maker! So get to freeloading!!!
For breakfast I had 174 calories Lunch had 343 calories and for dinner I had crushed ice. All together makes 517 calories . . . #food #abnehmen #essen #iwanttoloseweight #diethelp #ineedadietbuddy #motivation #help
💣SKELETOR'S TRUTH BOMBS!💣 📸 by @tjmrobertson 👈 Going on a super low calorie diet - it will work short term for weight loss (if you want to also lose muscle tissue) but is not sustainable long term. 👉Also, “Starvation Mode” Does not exist ❌ Soz. - 👋THANKS Skeletor! 👍 - - #weightlosstips #weightlosshelp #fatloss #fatburning #fatlosshelp #fatlosstips #stubbornfat #bellyfat #fatlossprogress #fitness #fit #fitnesshelp #weightlossstruggle #weightlosssupport #dieting #diethelp #diettips #losingfat #losingweight #detoxtea #supplements #fatburner #starvationmode #flexibledieting #flexiblediet #nutrition
💪 Rich in vitamins, minerals, fibers and antioxidants: AVOCADO.🥑 ➖ 🔹It is a very important fruit that should not be discriminated against for its amount of fat but must be regularly introduced into a diet to keep healthy. ➖ 🔸The presence of B vitamins, K, E, C and potassium gives it excellent properties for health and its consumption has several beneficial effects such as: reduction of cardiovascular risk, increased sense of satiety and increase in fertility. ➖ 🔹 Many people do not know it, but also the avocado seed is edible: it contains various bioactive substances and almost 70% of the antioxidants of the whole fruit. ➖ 👉🏻So it is essential to treat a wide range of disorders and essential for our health, all thanks to the richness of its nutrients. ➖ * * * * * * * * * * * * * * * * * * #losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🍔The biggest sandwich at Mc Donalds that more or less everyone at least once wanted to try it, or maybe they can not wait to eat it. ➖ 🔹A huge amount of calories that alone can replace even more than one meal. ➖ 🔸Double burger with salad and stringy cheese: able to attract the attention of many people.🥪 ➖ 🔹 An idea for a giant stalemate to do on a weekend if you want to have fun with your friends. ➖ 🔸 Nutrition not to be followed for too many consecutive days, because it is not healthy for our body and in addition it could lead to some problems. ➖ 👉🏻Do not worry if once in a while you make this choice, then think that you can make up for it in the following days. ➖ * * * * * * * * * * * * #losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🥚C’è chi le usa per i dolci, chi per frittate o anche in modo separato per scegliere i valori da assumere: le UOVA, alimento importantissimo e che non deve mai mancare in una dieta sana ed equilibrata.🍳 ➖ 🔹Alcuni credono sul fatto che facciano male per il colesterolo ecc.. Vi posso dire che se sono assunte in una quantità regolare, come in tutti gli alimenti, non avranno nessun effetto negativo.😱 ➖ 🔸Gli sportivi amano la mattina a colazione, usare solo l’albume per fare dei pancake per poi abbinare qualche dolcificante zero calorie: viene scelta apposta la parte bianca proprio per la sua proprietà fondamentale, cioè l’alto contenuto proteico senza nessuna altro valore.🥞 ➖ 🔹Le proprietà cambiano invece se consumiamo l’uovo intero compreso il rosso e avremo un’innalzamento lipidico che comunque non sarà un grosso problema.🥣 ➖ 🔸Esse sono davvero indispensabili sia per i macro che i micronutrienti per il nostro corpo e quindi mangiatele pure senza nessuna paura.🍽 ➖ 👉🏻Sempre da regolarsi, sull’elevato consumo dell’alimento!🍴🥢🥄 ➖ * * * * * * * * * * * * #losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
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