Suppose this shit job has its perks 🤣🤣 this jammy little beauty was full as a boot! Morrison’s did well.
I bought the most ginormous and perfect eggplant/aubergine on Sunday for $1.70 🍆 I made it into the laziest lasagne ever today with meat free mince, lentils & mushrooms to bulk it out, light ricotta in between the layers and a hefty sprinkle of parmesan on top 👌👩🏻🍳 #GoodMoodFood
Flexible dieting is not eat all what you want but simply more into a flexible mindset, in simple term, you can eat “literally” anything in moderation. Or you can also can talk about compromise. ・・・
Let’s talk about compromise. The facts are that most of the time, eventually we end up doing what we want to do. In this case, smothering peanut butter on toast to accommodate a tasty snack ( in this example is peanut butter)
Limitation, exclusion... hyper moderation (new phrase 😎) are things you are told you need to do in order to progress. Whilst this is 100% true in that less calories = more fat loss, when it comes to foods you adore, you can still be conflicted in your mind. You’re told you cannot indulge, but you still want to. You want a certain food but you’ve banned it, or you’ve been specifically told not to eat it. Let me tell you something. Eventually you will eat that food, and the longer you deprive yourself of it, the more monumental the extortionate excess will be. Additionally, making the portion size so small that you barely taste it also makes the experience pointless. It defeats the purpose and the reason you consume that food in the first place - because you like the taste of it. -
Sometimes it’s about accepting that you will indulge in your favourite foods. Accept that you love a certain food and enjoy it I’m accountable excess (without being too ridiculous with portion size). Take it for what it is. Progress can still be made if you come to a compromise. Don’t dip your toast in a bucket of peanut butter, instead enjoy a moderate whack of the stuff. When you do it, be accountable and adjust the rest of your diet to accommodate if need be. After all, you want to be balanced in your calorie intake, but also in your mind. Both are crucial if you want to be happy and successful longterm.
Credit to @thefitnesschef_
#flexibledieting #diet #foodist #weightloss #calories #nutbutter #caloriecounting #eatsmart #fitnessmotivation #fatloss #nutritionfacts #nutritioncoach #losefat #bingeeating #losebellyfat #fatloss #fitnessindo #indofitness #fitnessindonesia #gymindonesia #pertemanansehat #fitforlife #fitspo #instafit #dietenak #dietsehat #dietwhatdiet
Why are supplements important for you?
Healthful, balanced diet supplies the body with sufficient nutrients to carry out routine tasks. Supplements such as:
• Essential Fatty Acids
• Phytochemicals and much more
Enrich the body's internal environment to fortify cellular protection, repair, and regeneration and support the Renewal process.
There are plenty of supplements but these 3 are the most common supplements that people normally use daily and why it is good for you.
WHEY Protein is 100% Premium and Hydrolyzed. Whey Isolate Promotes lean muscle growth, Supports muscle recovery, Improves Strength.
- Pump Volumizer & Endurance Complex that improves Energy, Performance & Focus Complex.
- Help your body rehydrate, replenish and recover, Promotes Growth, Protein Synthesis, Performance & Strength, Promotes Enhanced Recovery, Features full Skin, Hair and Nails recovery
Do you take supplements?
If you want to try some of @1upnutrition
supplements go visit the link in my bio and feel free to DM if you want any suggestions or have any questions.
Also feel free to use my discount code: “DELMAR” to save you some money 💸💖
• Squats |3x12|
• Front Raise Dumbbell |4x10|
• Leg Extension |4x10|
• Dumbbell Press |3x10|
• Rotary Calf |4x10|
• Side Raise Machine |3x10|
#fitdelmar #fitchick #fitnessmotivation #fitchicks #fitgirl #flexibledieting #girlswholift #beavisionary #lifting #fitnesslife #fitlife #fitnesslifestyle #fitgirls #athlete #fitgirl #lifestyle #fitnessmodel #fitnessgirl #fitgirls #fitnessgoals #fitspo #workout #workoutmotivation #motivation #gymgirlvids #fitnessinspiration #fitness #health
Does it count if you lick the spoon 🤔😬 another macro poor yet delicious bowl
165kg benchpress as my last bench at the comp last saturday.
20kg under my comp PB but so happy that I managed to press this one!
My shoulder injury is completely back and I'll really need to take care of it this time.
After my previous treatment, my shoulder magically healed and I even managed to press 190kg again. But afterwards I became a bit more reckless when it al felt better. And now it's fucked again.
Gonna keep it calm untill the Belgians next month and afterwards look for a lasting solution and learn to proper warmup for the future.
Lunchtime conversation with random work colleague who knows nothing about me other than I “go to the gym” 🙄
Him “you have to eat clean to have a six pack”
Me *raises eyebrows* 🤐
Him “yeah.... low carb, nothing processed”
Me *opens toasted tuna sandwich*
Him “I used to compete” 💪🏻
Me “ah.” *takes humungous bite of said sandwich and wonders if he’s been off season for at least 5 years because he certainly looks like it (Will I go to hell for bitching? Maybe. Do I care? No. Probably going there on a broomstick anyway 🤷🏼♀️)
And.... If you don’t sing along with when the gym you’re in finally plays a song you know.... did you even train though?!
A diet break is a small to moderate, calculated increase in calories mainly from carbs and fats.
It can last anywhere between 1 to 6 weeks and possibly even longer depends on your goals.
A diet break sounds plain detrimental. But when used appropriately and sparingly, diet breaks are powerful tool to create lifelong fat loss.
My advice is to go back to your maintenance calorie intake but the thing is you don’t want to use the same number because you’re now lighter, leaner and with a different metabolic rate.
The goal should be roughly to maintain your body weight and level of leanness for a few weeks before going back to fat loss mode with a small reduction of carbs and fats, as you would do if you had just hit a regular plateau.
I have added another 100 women into my free private Facebook group the past 3 days 😱 and the common question I have been asked is about losing belly fat. So many specific, overcomplicated questions when really, it is a combination of 3 things… .
You cannot spot reduce fat 🙅🏻♀️ Some women lose body fat first off of different areas, but where us women tend to hold fat is the back of the thigh and back of our arms. Losing overall weight and bodyfat is the way to go ✅
First of all, nutrition 🥦🥑 is super important and if you are not eating good nutritious foods and the right foods to fuel your body then you will not see results. It really is that simple 🙌🏻
The second factor is exercise. It has to be something you enjoy but ultimately a combination of cardio and resistance training will get you the best results. .
The final component to success is mindset. This is often overlooked by many coaches but is absolutely critical and trust me when I say that you will not see results if you do not work on your mindset. .
For more information check out my guides or if you want to join our community then click the link in my bio 🙌🏻💕
LOSE FAT FAST by @jmaxfitness
When most people want to lose fat fast, they jump on a juice cleanse, start drinking their apple cider vinegar before bed, spend hours on the treadmill, and then post about it on IG so all their friends know about their new "extreme weight loss tactics."
A week later, they've lost weight on the scale, but they feel terrible (even though they lie to everyone saying "how great they feel"), and they just look like a smaller version of their past self, but not ripped.
They lost fat, but they also lost muscle.
You want to lose fat and keep your muscle. This is how you look jacked.
In order to do this, hit your calories and protein requirements, lift heavy in the gym, and if you're going to do cardio, do HIIT (high-intensity interval training).
If someone you know is trying to lose fat, then send them here.
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss
Ooo I’ve been waiting to share this! 😱
Client Lachie hitting that lower body fat % and looking INSANE!
We officially hit a lowest weight last week which = 👇🏻 - 19kgs 😱😱😍
& Waist down from.. 🥁🥁🥁 .
👉🏻97.5cm to an all time low of 77cm!
Lach well done mate- so insanely proud of you!
With 9 weeks until summer it’s time to turn up the heat and get into shape! 🔥🔥🔥
Coaching enquiries via link in bio 👉🏻
On training days I eat carbs upon waking. By getting a little insulin release first thing it helps the body blunt the release of Cortisol, lowers inflammation and helps to not sacrifice lean muscle mass when targeting fat during HIIT or weight training.
I also enjoyed a protein shake this morning to get the amino acids flowing! #zfitevolve #evolvewithtysonzimmer #iifym #flexibledieting #foodphotography
Another member of the @reeses
family now has a permanent (sorta, kinda) spot on the supermarket shelves of 🇦🇺🙌
Don't sleep on these fam. Mini Peanut Butters Chips + Rice Krispys/Puffs & Peanuts covered in Milk Chocolate 🤤
It's basically inhumane to announce these as anything but pure candy crack rock, 10/10.
Zero body fat [Part 2/2]
If you read my last post you would know that my fat levels are basically inexistent. No, I’m not kidding. I wish I were though. With all my heart.
How is that possible?
Well, you have to remember that I have a medical condition where food (specially fats) are not absorbed. I eat fats, I LOVE fats but unfortunately my bowel is ‘destroyed’ and does not process fats along with other nutrients. At the moment I am iron deficient, vitamin B12 deficient, zinc, magnesium, calcium,... and the list could go on.
My muscle mass has been quite stable though and since the beginning of the year I only lost 300g of muscle from the overall almost 10kg I’ve lost.
I hear all the time that I’m in incredible shape with#abgoals
, and even #bicepsgoals
when the last time I possibly did a biceps curl was like... never. Some people even told me that I should be grateful to have with such gift, that they would give anything to be so #fitspo
like me but 1- honestly I would give ANYTHING to be normal and 2- I don’t undereat or overtrain (quite the opposite 🤷♀️) but for normal people, if they were to chronically undereat and/or overtrain to try to get this lean, they would most likely lose muscle and keep fat. It is just NOT NORMAL to have less than 1kg of fat on your body like me.
Now, what can you do in a situation where you can’t have the medication you need? 🤷♀️ I can’t fix it. And I don’t share it to make people pity me - no. I share it to raise awareness. So I’ll just keep giving my best every day and try to preserve as much muscle mass as you can because that is the only thing I can control ✌️ thanks for reading (in case you’ve made it this far 🙃)
#foodfeed #feedfeed #realtalk #autoimmune #smoothiebowl #smoothie #happiness #melbournefoodie #instafood #brunch #weightgain #melbourneeats #vegsnofig #feedme #flexbowl #foodblogger #fitnessblogger #foodblog #zomatoaus #ownyourfeed #womenshealthau #foodie #fat #bf #bodyfat
New vlog is up! Day of Eating plus the full footage of yesterdays training session! Be grateful if you guys/girls could give it a watch and like/subscribe too! Link is in my bio. Enjoy! 💪😊 Shout out to my bro @bodysynthesis
for handing my nutrition for this prep. Check his page out and his site (link is in his bio) for great content and coaching!
Voor een goede gezondheid is het essentieel om dagelijks voldoende eiwitten binnen te krijgen. Eiwitten zijn namelijk de belangrijkste bouwstenen van je lichaam en je spieren hebben daarnaast nog heel veel andere belangrijke functies en spelen een grote rol bij allerlei andere lichaamsprocessen.
Eiwitten (aminozuren) hebben veel verschillende functies en zijn betrokken bij heel veel regelprocessen in het lichaam:
Eiwitten worden opgebouwd voor de aanmaak van nieuwe cellen, maar ook voor het vervangen van bestaande cellen en beschadigd eiwit. Alle weefsels in ons lichaam zijn opgebouwd uit cellen die eiwit bevatten zoals; spieren, organen, het zenuwstelsel, de botten en het bloed.
• Spieropbouw en herstel
Eiwitten zijn betrokken bij de opbouw van spieren en het herstellen van spierafbraak na het trainen
Eiwitten spelen ook een belangrijke rol bij de opname en verwerking van eiwitten, het transporteren van voedingsstoffen en het vervoeren van zuurstof in je lichaam.
• Bestanddeel van enzymen, hormonen en afweerstoffen
Alle enzymen in ons lichaam bestaan uit eiwitten. Enzymen zorgen o.a. voor de afbraak van weefsels, een goede spijsvertering en de opname van voedingsstoffen. Ook antilichamen (afweerstoffen) en veel hormonen (bijv. insuline) bestaan uit eiwitten.
Ons lichaam kan aminozuren uit onze voeding of onze spieren omzetten in glucose en gebruiken als brandstof. Eiwitten kunnen dus energie leveren aan het lichaam, maar dit gebeurd eigenlijk alleen wanneer je weinig (koolhydraten) eet en/of te veel eiwitten binnen krijgt.
Are you self-sabotaging with your mentality? 🤯
Typically, self-sabotage is considered behavior that interferes with reaching your goals.
Something I think that the majority of us can be guilty of is not taking the time to take a step back, recognise our own progress and realise just how far we have already actually come.
Self praise and self love doesn’t seem to be something that comes to us very naturally but its important that we all make an effort in practicing it time to time.
Its all too easy to pick faults, compare with others & be unhappy about where we’re currently at. We’re all very good at finding the parts we don’t like, and the parts we want to improve on (Of course theres absolutley nothing wrong with wanting all that – its part of personal development.) but what what about all the things you should love about yourself? All the things you’ve already achieved, all the obstacles you’ve already overcome to get exactly where you are – right now.
Rather than looking into the future and giving it the ‘ ill be happy when…’
If you’ve got that mentality – chances are, you’re never going to be happy. As one goal gets ticked off, the goal posts will move for you and you’ll just move onto the next one without taking time to be happy or proud of what you’ve just accomplished. 😕
It’s a viscious cycle that’s going to leave you chasing your tail constantly in the pursuit of perfection. Guess what? - that doesn’t exist. ✖️
Start learning to notice your progress along the way and be HAPPY that you are consistently making steady and sustainable improvements over time that will only lead positive developments. Celebrate the mini wins. Trust me - It will make the whole process a lot more enjoyable. ☺️
You might not be where you want to be yet, but if you can say that you are closer than you were last week, each week – you won’t go too far wrong.
Don’t be your own downfall. Thoughts? 💭
#RumerMorleyPT #Fitness #Rawtenstall #fatloss #weightlossjourney #motivation #gains #dieting #bodybuilding #gym #inspo #foodie #crossfit #abs #flexibledieting #food #iifym #macros #wwflex #mondaymotivation #girlsthatlift #humpday #positive #instagood
A me piace mangiare
E quando mi alzo da tavola voglio sentirmi sazio, pieno e soddisfatto.
Fare uno spuntino mi aumenta solo il senso di fame e sinceramente resto anche deluso per aver sprecato macro.
Quindi ho optato per pochi pasti, ma abbondanti.
Utilizzo sempre una base o di fibre o di grassi.
Se il pasto è post allenamento, evito di includerli entrambi. Compenso con un ammontare di carboidrati decisamente più consistente.
Un altro stratagemma che uso è di bere frizzante. Le bollicine aiutano a riempire la pancia e fanno sopraggiungere prima il senso di pienezza.
Inoltre, non metto mai tutti i piatti a tavola insieme. Invece cerco ogni volta di alzarmi per andare a prendere la porzione successiva. Questo rallenta di molto i tempi dei pasti e mi consente di mangiare più a lungo, creando quindi l'illusione di aver mangiato di più.
Vario i pasti, li ho sempre caldi al momento (odio quando l'avena si fredda troppo mentre mangio altro)
Inoltre il senso di sazietà arriva dopo circa 10/15 minuti dalla fine del pasto e questo mi dà modo di percepirlo prima di assumere ulteriori calorie extra, che posso conservarmi per il pasto successivo. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
🏋️Schede di allenamento🏋️
#muscleseekers #iifymitalia #flexibledieting #diet #foodblog #italianfitness #bodybuildingitalia #fitnessitalia #fitfood #cleaneating
Melted chocolate goodness 🤤😍
This was the Lindt peach and raspberry summerlicious range. It had such an amazing flavour and was surprisingly good 8.5/10
I'm taking chocolate block recommendations, so let me know what I should add to the collection!!
#chocolateaddict #chocolateporn #sweettooth