Veggie omelet with cheese and avocado for lunch today! 🍳🧀🥑
How to Cut vs How to Bulk
Tag a friend that needs to see this! 📸: @fitnesslovrs
Repost:- The things no one told me ✨
There has been countless moments during my first year of motherhood, when I have thought ' why did no one tell me about this...!' I think midwife appointments should be spent sat in their office, they wheel in a big telly ( like at school ) and you can watch a video of all the bits of motherhood that they left out your Sex Ed classes, your mummy mates' Facebook updates, and everyone else ...! For example - no one told me that it's perfectly fine to admit you didn't 'love' your baby when it was fresh from the minge and being thrust at you. Its ok. I felt the same way I felt when I saw my placenta in that sick bowl - morbidly interested in what it looked like - but no thanks I don't really fancy a cuddle with it. ⭐️ No one told me that stitches in your vag can actually hurt way more than birthing a 7lb baby. ⭐️ No one told me that breastfeeding DOES FUCKING HURT. It does ok ? Anyone that says it shouldn't is only HALF right. It is a sign of a bad latch if there is pain - but it is also a sign that your nipnop is being aggressively sucked for ( presumably) the first time. It takes a week or two for that to ease. But I swear - it does! And then your partner can take cute photos of you smiling with your cub instead of gritting your teeth and crying. ⭐️ No one told me that EVERYONE will have an opinion on your baby - how to feed it, how to clothe it, how to name it, how to rock it, why you should only rock it for 5 seconds a day else it will be a spoilt little fuck, and how if you aren't holding it 24/7 then you are clearly a Shit Mum.... and so on. ⭐️ No one told me a polite way of telling said opinionated people to Eff Off. ⭐️ No one told me that I would really, honestly NEVER be alone again. This includes shitting, showering and shaving. Especially when they get older and find your shaving your fanny acutely interesting and you pray it doesn't scar them for life.... ⭐️ No one told me that actually, once you get used to not being alone - you miss them when they nap because they are so cute. So cute...Oh god are her eyes opening ? Escape. Escape now ....! ⭐️ continue in comments
ATTENTION THOSE LOOKING TO CONTINUE BUILDING MUSCLE OVER XMAS!!!🎦🎦
If you are like me and are in your 20’s/30’s you’ll probably be going out over Christmas and maybe not feel up to going to the gym the next day🌚
So if you still want to progress towards building muscle and enjoying some nights out then look and changing up your split for a couple of weeks!🏋🏻♀️
This will allow you to maximise the amount of times you are hitting a muscle group each week and still keep pushing towards your goals! While enjoying some nights out🕺🏼
If you want some additional guidance to help you through this period and then really start making some serious gains in the new year then give me a message!!
I currently have spaces on my 12 Weeks, 12 Changes programme!! Let’s start making some moves🙌🏻 Follow @andrewmarsham_fitness
🚨how to select a good trainer/coach🚨. Have you were been duped and falsely promised and charged a 💣bomb for training sessions!
When I wanted to hire a trainer I always made sure he/she knows their shit 💩,I always made sure that a coach is flexible to your needs or atleast warns you if you wanna try something “new” rather than saying a blatant no 🙅♂️. As Long as you adhere to their techniques and you are getting results it’s awesome 👏. As soon as you stop 🛑 getting results you start doubting yourself rather than seeking the root cause, the wrong kinda coach/trainer increases your cardio or decreases your calorie intake without seeing the big picture “lots of biological and psychological factors are involved when someone plateaus for a long time” . 📝Always make sure that the trainer asks you to get a clearance from your doc and makes sure to screen your mobility and gives you a green signal for workouts if he doesn’t do that, stay away. 💃🏽 📌A good trainer will always discuss your goals mostly outcome based goals and turn it in behaviour based . ✍️A good trainer/coach will either log or ask you to log your eating habits and track your progress. 🤓A good trainer will make sure that progress is not only measured via a weighing scale but as well via measurements and pictures 🤳 and even psychological progress 🧘♂️ ❤️Most importantly a good coach will make real connection with you and make it a fun and joyful experience 🚸 #Fitstablish #Motivation #Workoutmotivation #Fitnessmotivation #DietMotivation
#ExerciseMotivation #WeightLoss #Fatloss #WeightLosJourney
Day 131: Fat Loss Codes
This is my way of journaling and works very well for keeping me focused on daily work. The goal is to fill this thang up over the next 8 weeks. It looks awful when it’s empty and I won’t allow for there to be a blank day.
Here’s how I break down my funky lil key
S- Strength work- heavy compound movement and minimum 2 accessory exercises
D- Daily work- Body weight circuit involving push ups, pull ups, sit ups. Also accounts for 15k steps
C- Core work- focused core stability/strength/power
N- Nutrition- under Total calorie, protein goal hit, veggie binge
R- Run- 5k for time
B- Airdyne - Short 10-20min and long 45-1:15 sessions
H- Hike- Ruck or walk 60-120
R- Recovery- Sauna, ice bath, smr, meditate, float, massage, sleep 7+
Seems like a lot but it’s about 30min to 2hr a day. This list isn’t done in a single day but spread across the week. These are things I mostly enjoy doing and see the biggest return for my time. Not a bad investment to feel superhuman.
Find what keeps you accountable and do it. Now
YOU DON’T GET TO DECIDE.
Just like you were hardwired to pee when you have to pee.
You were hardwired to know when to eat when you have to eat and what to eat.
Your body is also hardwired to know at what weight you will function BEST. Do you really think that you know better than your genetics?
You don’t get to decide what percentage of body fat that is. Or exactly what that number is on the scale.
And in fact, your body will adjust those things for different needs over time.
The diet culture is LOUD. And their mission is to convince you that you can manipulate and change your body and then make money off of you because now you think that you’re NOT ENOUGH.
Not only that, but they’ve also done a great job of marketing the *LIE* that “when you get to the shape and size of body that you want, you’ll be happier, find love, get the job, make more money, have a bigger house and be a better parent.”
It actually enrages me thinking about this multi-billion dollar industry that makes money off of your insecurities.
So this year. For your New Years resolution....
I invite you to have a different kind of resolution.
A resolution to listen to your body.
A resolution to get back to trusting yourself, the way you were hardwired to be.
A resolution to STICK IT to the diet industry and prove to them that your worth as a human has NOTHING to do with your weight or shape if your body.
And a resolution to shift the focus from the shape of your body to:
❤️getting out there doing things you love to find romance
👩💻to bring your A-game to work every day to achieve that success
💃🏻to generate your own joy in every day life (I highly suggest a daily dance party)
So I want to know. Do you have a New Years resolution?! Are you shifting the focus?! Tell me below!!! 👇👇👇
Super easy breakfast. Egg and cheese “muffin” and a strawberry peach yogurt smoothie 😍 to make the muffins just mix 12 eggs with 1/2 cup milk of your choice, 1/2 cup shredded cheese and a dash of salt. (Can also add meat or peppers!) and bake for 25 min at 350. Then they last all week 👌🏼
Savor each moment
Enjoy each moment as it comes.
It’s so easy to relish that final moment, when the project is finished and the work is turned in. It’s easy to trick ourselves into thinking that peak moments in life are the only ones that count.
In Benjamin Hoff’s The Tao of Pooh, Pooh talks about the anticipation of eating his honey. The moment when the honey touches your lips is good, Pooh says. But there’s the moment right before, that moment of anticipation, that might be just as good if not better.
Go for your dreams. Go for those peak moments of performance and pleasure,too. The day you get your ten-year medallion for sobriety is a good day. Achieving that success in your career– that special award– is a wonderful moment, indeed. And those peak moments in love are indescribably delicious to experience and reminisce about.
While many people talk about being in that peak zone of pleasure all the time, most of us know that peak moments are only a very small fraction of our lives. If we only enjoy those peak moments, or those moments just before, we’ll forget to notice the importance of a lot of our lives.
Go for peak moments. But open up your heart and let the sheer raw beauty of all the moments in. When you stop looking and waiting for those peak experiences, you might find out how sweet and delicious each single moment really is.
Savor each moment of your life.
#smdd #strongmom #momlife #fitmom #mommyfitness #thenaughtynutritionist #weightlossinspiration #weightlosstips #motivation #selfmotivation #selfmotivated #Isupport #accountability #fit #fitnessmotivation #fitspo #dieting #losingweight #dietmotivation #girlswholift #workoutmotivation #weightlosscoach #fitnesscoach #fatlosscoach #dietcoach #nutritioncoach
😆TROVA LA TUA SCUSA E SCRIVIMELA NEI COMMENTI😆
-Non ho mai tempo per fare la spesa -Non ho tempo per cucinare tutti i giorni qualcosa da portarmi a lavoro
-Alla fine se vuoi mangiare bene finisci col consumare sempre le stesse cose
🤓 Quale di queste è la scusa che ti racconti più spesso per non avere uno stile di vita sano?! Una soluzione che propongo sempre alle ragazze che incontro in palestra è l’organizzazione. Se ti organizzi non sfuggi. 🔹Scegli un giorno della settimana per fare la spesa, prepara una lista con tutti i pasti che dovrai fare e vai al supermercato con le idee già nel chiare. 🔹 Una sera metti in tv il tuo film preferito e prepara tutti i pranzi/ cene ( se lavori anche di sera come capita a me). Ci vorrà meno di un’ora 🔹 Dividi tutti i pasti nei contenitori e intanto asciugati le lacrime de stai guardando un film romantico. 😭
Non è facile dirai tu ma neanche impossibile ti assicuro io.
E tu per quale scusa sei?
Ps. Se vuoi la ricetta dei miei peperoni super fit scrivimelo nei commenti e preparerò un post sul blog ❤️ #healthylifestyle #healthychoise #healthyliving #healthyfood #health #glutenfree #glutenfreefood #glutenfreerecipe #livingglutenfree #celiac #motivation #diet #dietmotivation #recipes #healthyrecipe #fitrecipe #fitlifestyle #fitcook #fitgirl #allyoucanfit