I need names🐶🐶🐶🐶 my little toy poodle needs a name and we can’t decide🙈
When you want to copy mummy!
A lovely combo for breakfast! 😍
A big bowl of oats with almond milk and coconut @puritionuk
to add extra protein, fibre & healthy fats. 😋 I love coconut so it added a gorgeous flavour. 🤤
Topped with a big strawberry, because it looks pretty. 🤣
#breakfast #oats #purition
Have you heard of our 5 Day lunch plan?! 👌🏻 Ideal for working professionals who want to eat healthy during their Monday to Friday work week, but don’t have the time and/or energy to prepare their meals in the week after a long day in the office 💻
At just £25 our 5 Day Lunch Plan will save you time, stress, money & calories 🍗🍔 Tag your work friends! 👫👭 #FlexiChef
Hallo Alltag 🙋🏼♂️
Verblüffend wie schnell 2 Wochen Urlaub vorbei sind. Jetzt heißt es erst einmal bis Ende November durchgehend die Schulbank drücken 📚
Dafür sollte nächstes Jahr doppelt Urlaub gemacht werden 🤔🌻
Zum Abschluss des Urlaubes und Beginn meiner "Diät" (82,7 KG) gab es gestern Abend noch ein Bueno Eis🍦 ( die 2 Tafeln Schokolade sind nicht der Rede wert 😜 )
Whilst it is so important for us all to be happy, understand that life is not perfect and it doesn't always run smoothly.
The bad days allow us to appreciate the good days ❤
Solid session in Gisborne today!
S - 210kg x 4’s ft. the worlds widest squat rack and a 10 step walkout
B - 117.5kg x 8’s ft. the worlds narrowest bench 😂
💥EAT YOUR EGGIES💥
🦄You ready for the poop storm in the comments? Strap in and hold your Nimbus 2000 toight because some jimmies are about to get rustled and there are going to be a fistful of bludgers zonking around the comments.
☕️First things first --> eggs do NOT raise your cholesterol. It's a common myth that's been debunked time and again. Doctors USED to think eggs would raise your cholesterol because they're high in cholesterol. But what we've found over the years is your body has a negative feedback loop. Which basically means the more cholesterol you eat, the less it naturally produces. And the less cholesterol you eat, the more it produces. So if you're healthy and strong and don't have any pre-existing cholesterol issues...you have no reason to worry about eggs negatively impacting your cholesterol.
🦄Not to mention...cholesterol is wicked important! Without cholesterol we wouldn’t be alive. We need it to live and function. So the goal of a healthy diet isn’t to eliminate cholesterol. It’s to eat in a way that balances your cholesterol and keeps it in a healthy range (which comes from maintaining a healthy body composition, eating high quality foods, and being physically active).
☕️Cholesterol aside, eggs have so so so so so many vitamins and minerals and health benefits it's mind boggling. There's research saying everything (both good and bad) but the most well performed, peer reviewed data tells us eggs help reduce weight, maintain a healthy body composition, increase your HDL cholesterol (the good kind), tremendously improve your eye health, and a muggle ton more.
🦄Do you need to eat eggs? No, of course not. And if you choose not to for any reason, that’s totally fine.
🦄Just remember they’re nothing to be afraid of and, actually, have a lotttt of health benefits.
#egg #eggs #eggsbenedict #eggporn #eggslut #eggomelette #omelette #scrambledeggs #foodporn #food #foodshare #foodprep #foodpassion #foodnetwork #foodshare #foodography #foodstyle #foodheaven #foodielife #fatloss #iifym #ifitfitsyourmacros #flexibledieting #alwaysoptimal #syattfitnes
💪 FROM FILLING MY BODY TO FULFILLING MY SOUL 🙌
Today I finished a 3 day fast. HELL YES!! I DID IT.
THE CLARITY. OMGEEEE!
Now you may be thinking “Oh, just another one of those out with the old, in with the new.” But it’s really not about that at all.
I’ve felt so deeply out of control over my decision making when it comes to food.
I can now openly and confidently state that it was definitely to fill a void.
Whether it was avoiding urgency of a situation, fear, discomfort, or heightened emotions.
When I’m doing something I love and living in alignment with my purpose, I eat to nourish my body…
but when I’m lacking purpose, feeling emotional or disempowered, I eat for comfort.
Until I feel sick.
My physical body has gone through so much transformation in the last 2 years.
Overweight, overeating and continual antibiotics to bikini comps with restrictive meal planning a month of freedom in Bali and Bali belly to a body that needs RESETING.
TIME TO HEAL
This fast is about removing the bandaid and understanding how much my body REALLY needs to thrive.
It’s about being GRATEFUL for the food that I have and not taking this privilege for granted.
WHATEVER, WHEREVER, WHENEVER…
because I can.
Every time I’ve felt the urge to eat, I’ve asked myself:
Am I actually hungry?
Or is my desire to eat being triggered by some form of discomfort?
Considering that I would usually give in to that urge half the time (even if it is a protein bar) my point still remains…
I HAVE BEEN EATING TO FILL A VOID.
Here are 3 steps of aligned action I’ve been taking when I feel triggered:
1. Ask: “Am I actually hungry?”
2. If not, identify the trigger (avoidance, fear, discomfort, heightened emotions)
3. Go to the source of the trigger and resolve the issue OR talk to someone who supports you.
What I have found is the better I understand myself and my patterns, the quicker I am able to overcome my triggers.
I am now finding fulfilment through love, friends, family, fun, career success, and adventure.... NOT JUST FOOD.
If you would like to gain more clarity, reset, or have been wanting to create change in your life, comment "FAST" below or PM me directly. ❤️ Lui
Breakfast idea No.6
... สเต็กปลาดอลลี่ยังไม่หมด ดองรูปเก่าๆ ไว้เยอะเกิ๊น 555
คราวนี้ก็จะดูเยอะๆ หน่อย ผลไม้ล้างปากก็มี infused water ก็มา 🍹
🌻 amati tanto quanto desideri essere amata🌻
Pancake marmellata di fragole 🍓 e olio .
Buongiorno e buon inizio settimana ☀️
No tears left for the creatures of the night🌙✨
BUONGIORNO, buon inizio settimana e BUON TRAUMedì, giuro, oggi NON c’è la posso fare😩, della serie, ti svegli e, boh, NON si riesce ad ingranare...........
..e niente, oggi colazza molto easy con protagonista il CICCIOpan CookieGOCCIOLO🍪 ⬅️ l’ho chiamato così perché ricorda un sacco i biscotti COOKIES e il paninetto PanGoccioli della Mulino Bianco..
ricettina: • mix di farine (farina di Riso White Chocolate e Vanilla @mgfoodsupplement
+ farina d’Avena Oatmeal Traditional Biscuit @quamtrax_oficial
+ farina di Riso)
• cacao in polvere @rapunzel_naturkost
• albumi @lenaturelleofficial
• lievito istantaneo @ilovesanmartino
INTERNO: • goccioline di Cioccolato Fondente @rebecchi_f.lli_valtrebbia
procedimento ➡️ unisco farine, cacao in polvere e goccioline di cioccolato, metto gli albumi e mescolo; aggiungo il lievito istantaneo, lo faccio reagire qualche secondo e rimescolo nuovamente; infine verso il composto nel pentolino, messo precedentemente a scaldare, copro subito con il coperchio, ESSENZIALE per la lievitazione del CICCIO, e attendo⏱..
una volta pronto e impiattato l’ho semplicemente “spolverizzato”(ma si può usare ‘sto termine) con del cacao Vanigliato in polvere @rebecchi_f.lli_valtrebbia
che dire, molto goloso e GOCCIOLOSO🙃, le goccioline di cioccolato fondenti sono rimaste anche un po’ croccantine e il connubio SOFFICIOSITÀ con il CRUNCHY cioccolatoso, CIAONE PROPRIO👋🏻..
#colazionedeicampioni #cicciopancake #cicciopancakefit #CICCIOpanCookieGOCCIOLO
🍪#cookies #pangoccioli #chocolatechip #chocolatechippancakes #mgfoodsupplement #quamtrax #quamtraxnutrition #fratellirebecchivaltrebbia #flexibledieting #SOFFICIOSOeGOCCIOLOSO #ladosedicioccolatoNONdeveMAImancare #viziarsisempreecomunque
World Champions Porridge 🍫🇫🇷 Un réveil difficile, des souvenirs éternels et un porridge bien chargé pour reprendre cette semaine ! 😏⚡ On a ici un porridge base chocolat caramel avec des baies de goji, du granola, une banane, de la sauce chocolat maison et une barre choco coco @battleoats
🍫 ↪Recette du porridge et de la sauce chocolat sur le site @miscfittidings
Champions du monde ! 🇫🇷 🇬🇧🇺🇸A difficult awakening, eternal memories and a well-filled porridge to resume this week! 😏⚡ Here we have a caramel chocolate porridge with goji berries, granola, a banana, homemade chocolate sauce and a chocolate coconut bar @battleoats
🍫 ↪Recipe for porridge and chocolate sauce at @miscfittidings
World champions ! 🇫🇷
I always make such slow progress when it comes to gains, and seeing my weight go up anyway makes me so anxious (have to keep reminding myself muscle weighs more than fat), but trying to stay positive and motivated. •
I've considered stopping tracking my calories and macros, even if just for a week, to see how that improves my relationship with food - but that's a thought that makes me nervous and so far I've put it off and carried on tracking. Baby steps I guess 🤷♀️
Lunch kali ini sok ke-Korea-an sedikiiit.
"Japchae Shirataki dan Ayam Teriyaki" ala aku 😋
Dimakan bareng Kimchi (ini beli jadi dong)
Berhubung nggk punya Dangmyeon (Suun Korea) aku pakai Shirataki aj (kbetulan stok masih banyak).
"Japchae Shirataki" ala aku begini ya :
Bahan - bahan :
Bawang Putih (cincang halus)
Wortel (ukuran kecil) (potong korek)
Cara membuat :
Rebus shirataki sampai matang dan merekah, lalu angkat dan tiriskan. Sementara itu, cincang bawang putih dan masak sampai mengeluarkan aroma sedap. Kemudian tambahkan potongan wortel, dan bawang bombay. Aduk merata. Setelah itu, masukan Shirataki tadi disusul dengan bumbu seperti kecap asin, minyak wijen, gula pasir, garam halus, merica putih bubuk dan kecap manis. Aduk kembali masakan sampai merata. Angkat dan hidangkan.
Simple kan? Haha
Kalau Ayam Teriyakinya seperti biasalah 😆
Seharusnya pakai taburan wijen. Tapi apalah daya, serba seadanya, maklum kulkas "anak kos" Haha
Semoga suatu waktu bisa makan Japchae dan Kimchi langsung di negara asalnya. Amen ☺
Selamat makan siang 😄
#homecooking #intermittentfasting #keepitsimple #nonmsg #healthymeals #naturaldiet #caloriedeficit #koreanfood #healthyhappylife #weightlossjourney #fatlossjourney #balancediet #flexibledieting #dietbolehbegojangan #pejuangsehat #pejuangdiet #sehatbahagia #dontsohardonyourself #dontgiveup #lovetoeat #onahealthjourney #keepfighting
📎 The Big Debate.
We’ve all tried one or the other when it comes to trying to lose weight.
Now the truth is, as long as you keep calories and protein consistent that your carb and fat ratio HAS NO IMPACT ON YOUR RATE OF FAT LOSS.
So as with everything personal preference can be used here.
Love oats? Well go high carb. Avocado fan? Well go high fat.
👉🏼 Don’t complicate it.
Remember that if you want to perform like a badass in the gym, carbs are needed more so for the performance aspect.
👑 Calories are king (Or queen!) when it comes to losing weight.
Now find your deficit and let the good times roll!!
What's that now? You want some evidence to support my claims that none of these things are real?
Okay then. Here ya go...
1️⃣Starvation Mode doesn't exist because...
Starving children in Africa.
Reality show contestants (Survivor, Naked and Afraid, etc.).
The Minnesota Starvation
EVERY calorie-controlled study.
The law of thermodynamics.
2️⃣Negative Calorie Foods don't exist because...
The Thermic Effect of Food (TEF), aka the calories your body burns processing the foods you eat, is at its absolute highest with protein. How high? Up to 30% of the calories from protein are burned during digestion. For negative calorie foods to exist, TEF would have to *EXCEED* 100%. It doesn't.
3️⃣Spot Reduction doesn't exist because...
Plus the seemingly infinite number of people who aren't losing an ounce of belly fat despite spending hours training their abs.
4️⃣The Tooth Fairy doesn't exist because...
A large body of anecdotal evidence provided by various kids who happened to wake up in the middle of the night.
Prepare to have your life changed🤤. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here we have some chocolate baked oats, with cookies baked into the middle and topped with Oreos😍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I can’t believe I hadn’t made baked oats sooner, and I have to thank @t1aliabentley
for introducing me to them😨.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To make them: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Simply make your oats as you would normally (hob or microwave), mix in your protein powder, and I used Options Belgian Hot Chocolate powder for the chocolatey goodness🍫.
Pour it into an oven proof dish, put some cookies in da middle or anything else you fancy🤤. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bake for 20-30 min on 180 and bobs your uncle👴🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lemme know if you try it🙋🏻♂️.
Solid amount of fence paint achieved on Sunday and (unlike Saturday) I managed to avoid the massive booze trigger that is DIY 🏡🛠🍺 As soon as the paintbrush was in my hand that little voice started 😈 Oooh you're working hard, you deserve a beer!
Errrr fuck off, I told that little voice. You got me yesterday but you won't get me today. Made it to the last panel before making myself a nice tonic sans gin 😇
It felt good to show that little voice who was boss. So I won't beat myself up about Saturday, because Sunday was better, and it's about progress not perfection 👍
Happy Monday all!
#mondaymotivation #mindset #health #healthy #sober #fit #fitness #fitlife #fitfam #instafit #iifym #healthyeating #weightlosstips #nutrition #flexibledieting
**** MONDAY MOTIVATION **** You see when I was typing this it made me so happy and this is why I love seeing people achieving something they didn’t think they could 💥💥💥 12 WEEKS 💥💥💥 A few weeks ago I posted James progress 9 weeks into a 12 week cut
Well yesterday was James’s last check in after 12 weeks of coaching and guidance by myself
As posted previously I have known James since about 13 and seen him at Christmas where I thought wtf Jim it was now big Jim
Over the last 12 weeks James has been a pleasure to coach and has been very adherent and consistent which are huge factors on any journey
During this process James has dropped an incredible 13.2kg and is as strong as ever
James has followed a flexible diet focussing on calories and protein with the rest made from carbohydrates and fats
This diet has been strict ( targets wise ) but not RESTRICTED as James managed several nights out with friends and family
James was on a 4 day training plan hitting
Upper x 2
Lower x 2
Cardio was used to keep James food intake higher
We set James a target of 10k steps minimum per day
James will now enjoy a well earned family holiday and resume in September
One very proud Coach
#fatlad #fatloss #caloriedeficit #caloriecounting #transformation #motivation #proudcoach #wowfactor #nearlyabs #gymlife #fitfam #progressiveoverload #mates #accountability #flexibledieting #nogoingback
(🇬🇧ENG below 👇)
🇮🇹Buongiorno family e buon lunedì 💕 Ebbene sì mancano ancora io all' appello delle merendine versione FIT ! Quindi ho voluto provare 😂 non sarà venuta uno spettacolo per la vista ma vi assicuro che il gusto è qualcosa di spaziale 😍
•40g farina di riso 🍚
•10g proteine di soia •170ml albume 🍳
•5 gocce aroma alla vaniglia
•scorza e succo 🍊
•150g yogurt bianco greco •scorza e succo 🍊
•15g cacao amaro 🍫
Potete acquistare i prodotti PROZIS utilizzando il mio
🎁 CODICE SCONTO: ENJOY10
accedendo direttamente dal link in bio 👌
🇬🇧Good morning #fitfam
and happy Monday to all💕 I have seen around IG that so many people baked some fit version of the most common snacks and I couldn't miss the call 👌 so I tried to make one too. It's not so good to see but the taste 🤤🤤🤤 paradise 😍
. ❣FIESTA CAKE❣
•40g rice flour 🍚 •10g soy protein •170ml egg whites 🍳
•juice & peel 🍊
•5 vanilla drops
•bic+🍋 INSIDE •150g white Greek yogurt •juice & peel 🍊
•15g cocoa 🍫
Has this ever happened to you? You leave the house for a jam packed day of errands and activities but don’t bring anything with you to eat for later. Hours go by and suddenly you realize you’re really hungry. So you feverishly search your car or purse to find something to eat, only to come up empty handed? And the next thing you know you’re stopping by a convenience store for anything you can get your hands on or rolling through the drive thing to at least order something to get you through until you get home.
This is a common occurrence with many people I talk to. Often times they either forget to pack snacks or don’t even know what healthy options are available for them.
That’s not to say you even have to snack throughout the day, but it’s good to have some go to options for when a full meal you can sit down for isn’t realistic. I always recommend that meals and snacks include some protein, as it’s best for keeping your blood sugar stable which will help you avoid that hangry feeling. Plus, most people have a difficult time getting enough protein as it is, so fitting some in throughout the day is never a bad idea.
These are great options for convenient sources of protein that are good for eating on the run. Obviously some will need to be packed in a cooler if you’re planning to be away for multiple hours, but some require no refrigeration and can be stored away for emergency situations.
I’m just including protein options here, but it would be even better to include a little something else as well. Fruit, nuts, rice cakes, or raw veggies would make a great addition to many of these for a well balanced, healthy snack or mini meal.
Great post by @marcinevin
#snacks #protein #conveniencefoods #healthyeating #healthysnacks #healthyhabits #proteinbar #proteinshake #yogurt #iifym #flexibledieting #fitness #fitnessmotivation #fitnessfoods #fatloss #fatlossmotivation #weightloss #weightlossmotivation #diet #dieting #diettips #nutrition #calories #caloriecounting #changebeginswithyou #eatclean #cleaneating #iifym #iifymgirls
La settimana è riniziata e io sto facendo il conto alla rovescia dei giorni che mi separano dalla mia Puglia☀️
Finalmente a breve anche la mia pelle color cadavere vedrà il mare 🌊 (si spera)
Comunque è lunedì ed ogni lunedì ho bisogno di una carica in più, quindi perché non iniziare la mattina con questa super colazione fredda?!😍
- Base porrigde con fiocchi @bpr_nutrition
neutri (presi su @allsupplements.onlinestore
-10% AS - MICHELA) + 1 cucchiaio di mocaccino @iswariofficial
(-10% milk25) ☕️ + purea di mezza banana 🍌 - Yogurt greco @fage_italia
+ cannella - Cremina con cacao crudo @iswariofficial
(10 cacao + 28 ml acqua) - Mandorle tostate
👇🏼 READ THIS 👇🏼
Don’t ever feel like your not good enough!
Don’t compare yourself to anyone other than yourself!
Strive to be the best version of yourself you can be
YOU are unique! There’s only one of you remember that
Happy Monday 💋
Do you struggle with your diet?
Most people go cold turkey hit it hard and fast. I’m never eating x,y or z again. Huge calorie restrictions and expenditures and failure after a week.
Here are my quick fire tips to get you back on track?
Don’t keep it in the house.
If you know there is a food you overeat on don’t have it in the house. If you’ve got to travel to get one your less likely to have it.
Do your research.
Work out what calories are in food. You could be overeating that table spoon of peanut butter doesn’t look a lot but could hit you with 150+cals.
Buy cool books or hire a prep company.
Most people give up as they get board of food. The bland taste. Invest in a cook book, there job is to make food interesting. Prep companies can give you ideas and food sizing guides for calories.
Dont starve yourself.
People have this go hard go home mentality that quite frankly is bullshit. When your hungry and energy levels drop willpower has to step up to resist certain food habits, guess what your not there yet. So dont put yourself in that position.
Don’t completely cut out the food you love.
Are you stepping on stage, health reasons, have a photo shoot/wedding or beach holiday coming up. No, then realistically you can take your time with your journey. If you like a bowl of pasta or a cheeky cheesecake have it. But, know the volume of calories in it. Then you make a adjustments to your nutrition.
It's easy done, to look forward to the reward more than the work required.
To enjoy the view from the top of the hill, and forget the effort to climb, losing sight of the fact that it's the climb that makes the view so sweet.
It's the effort that makes the reward worth something - without the work, it loses it's value.
With less value, we seek more and more reward to make it feel like it did before - forgetting it's the work that gave it value, not the glamour, taste or feel of whatever we reward ourselves with.
However, these superficial and temporary things mean nothing when compared to the feeling of accomplishment. The greater the challenge, the harder you had to work, the less "reward" or creature comfort you need to validate it - the victory is reward in itself.
The knowledge you've grown, moved forward or overcome a great task is what gives us that "HELL YEH" feeling, not some wedge of cake or bottle of whatever. Is a feeling of "HELL YEH" happiness? I don't know, but I do know it's a hell of a lot closer to it than comfort.
Comfort itself is not evil, but if we let it become our master or our end goal, we will stagnate and grow useless from doing nothing. If we spend too much time thinking about the view, we'll forget about how we get there - by climbing the mountain. ➖
So can we turn it around? Is there a way to stop chasing fleeting "feel good" rewards?
Yes. Go out there, do something hard, chase a new goal.
GET AFTER IT.