Are you tired of seeing my #pintadayjuly
posts yet?? 😂😂 How could be, though? This is such a beaut. @eatenlightened
chocolate peanut butter pint topped with a pb chocolate @hope_bars
, square of @choczero
and drizzle of @nunaturals
cocoa syrup. This pint was so creamy 😍 It’s Friday junior, I didn’t have any major meltdowns today and I’m eating ice cream; so I guess you could say I’m hashtag thriving.
Anyway, are you guys keeping up with @eatenlightened #nationalicecreammonth
celebration?? On their stories, they are revealing which #teamenlightened
members are hosting a giveaway! Also, if you post with the hashtag #pintadayjuly
and tag me you’re entered to win vouchers! 🍦🍦🍦🙌 Happy Friday Junior! •
healthyhappyandfree for @choczero
Flexible dieting is life ~still hitting my fitness goals while enjoying a weekly cheat meal and ice cream every week!
40g plain oats + 42g strawberries + 40g pb chocolate chip Enlightened ice cream + 16g pb + unsweetened almond milk + whip
Yes! I'm at the gym working out in flip flops because I wont let the fact that I don't have workout shoes to stop me!
Reflecting on my life currently, I am truly content. My relationships with my family, friends, & boyfriend are stronger and more developed than they have been in the past. My faith is strong and my relationship with Christ is growing; I truly desire to be a better person and live through Him. My mental health is soaring. My relationship with food is healing and I’m enjoying eating whatever I want honestly. I still struggle with balance and overindulging, but I’m working on it as best I can. Yes I’m gaining weight and body fat, but I’m gaining so much more than that. Experiences, joy, love, ENERGY, strength, curves ;), life. I have learned so much this year and one thing is that fitness is not the end all be all. Other things take precedence and THATS OKAY. Now I’m just working on getting fitness back to something I love, not something I feel obligated to do. So here’s to redefining health and fitness in my life & figuring out what’s sustainable for me🤗
Woohoo!!! Read this testimony from Sara. Great job lady!!!
. “ I started the FASTer Way to Fat Loss® when my son was a year old and nothing else had worked. I felt stuck and soooooo frustrated! After my first round, I lost 15 lbs and 20 inches!! And I was eating more than I ever had before. It was literally life changing. This is definitely the best program out there. It focuses on whole food nutrition, no gimmicks or extra things you need to buy. It’s just a straight up food and nutrition plan that is practical and sustainable for the long term!”
Get a complimentary diet and weight loss report by clicking my bio link.!
🥗Macros baixos pedem refeições bem volumosas! Principalmente após um treino de costinhas e bíceps além do cardio INFINITO.🥗
Quando estamos em déficit calórico por bastante tempo, os baixos níveis de leptina começam a impactar na nossa sensação de saciedade.
A leptina é um adipohormônio (hormônio secretado pelo tecido adiposo, gordura) o qual exerce inúmeros papéis em nosso metabolismo. Uma de suas funções se trata do controle do apetite e do disparo da sensação de saciedade após uma refeição.
Por sofrermos a redução desse hormônio durante o cutting, é comum convivermos com a sensação de sempre querermos mais comida, mesmo após uma grande refeição. .
Uma forma legal de minimizar a falta de saciedade é a opção por alimentos bem volumosos (não densos em calorias) que ocupem bastante espaço físico no estômago, tem alto valor nutricional e reduzem a velocidade de digestão.
Hoje eu optei por um bowlzinho cheio de alface, cottage, frango, abobrinha e carne de siri. Utilizei meus hashis LINDINHOS pra comer mais pausadamente, apreciando os sabores e favorecendo o disparo da sensação de saciedade.
#iifym #foodphotography #dietaflexivel #saladbowl #salad #flexibledieting #comidacolorida #leptin #science #protips #foodvolume #teamprophysique #lovefood
Midweek restock on the meal prep is just what we needed! Topped off with some @Purbolics
We are looking for 5 more ladies wanting to lose 10 - 20 pounds STILL THIS summer☀️.... but get this... WITHOUT EXERCISE!
You will be in our amazing ongoing NUTRITION only challenge! This will be GAME CHANGING. 🍉🥑🍕🥙🍔 Best part is this a "guilt free, fun, healthy and happy" way to approach food.
Nothing is off limits 😀
Let’s chat!!! Post a 🙋🏻♀️ or 🙌🏻 or " MEEEEEE!" below or DM!
12 weeks out from the @ultimategrandprix
☺️ last weekend left me feeling unsatisfied *with what i brought- not my placing* soooo plan is to keeeepon truckin until i bring a look i’m truly proud of
Life is meant to be enjoyed. It's meant to be celebrated. It's meant to be HAPPY.
Taking care of yourself, taking care of others. Loving and being loved.
Life is about having BALANCE.
So let's take a moment, take a breath.. & realize, where you are. Are you happy?
Question⁉️Pick your pre and post workout fuel... in what order❓Comment down below 👇 #🍫 OR #🍩
📸🍩/🍫: Reese’s w/ mini chocolate chips + Chocolate Chip Crispy Bar
💥DOUGHnuts are going FAST this week... order NOW
🖥 Orders placed today ship:
Berat Badan 55 Kilogram Belum Tentu Ideal Bagi Semua Orang
MENGENAL INDEKS MASSA TUBUH (IMT)
Tinggi badan saya 149 cm kalau pakai meteran di Poli Anak 😝 Nah memiliki tinggi 149 cm ini maka kisaran berat badan saya yang ideal itu 42 - 52 kilogram. Malnutrisi jika dibawah 42 dan kegemukan jika di atas 52. Maka berat badan 55 kilogram itu saya gemuk, berisiko lebih tinggi terhadap banyak penyakit
Secara garis besar tubuh manusia tersusun oleh: massa otot dan organ tubuh, kerangka tulang, jaringgan lemak dan air. Semua komponen penyusun tubuh ini penting bagi kesehatan. .
Organ tubuh menjalankan fungsi vital. Tulang menjadi pelindung, pembentuk serta alat gerak pasif tubuh. Otot menjadi alat gerak aktif. Air membawa nutrisi pemelihara sel-sel di tubuh. Jaringan lemak berfungsi menyimpan cadangan energi, pelindung organ juga menghangatkan tubuh. Semua harus dijaga seimbang supaya berfungsi sehat ❤ Jadi jangan hanya fokus pada besar - kecil angka timbangan yaa sebab nilai normalnya berbeda bagi tiap individu 😉
Berat badan bisa bantu menilai risiko kesehatan. Caranya dg ukur IMT, lingkar perut, faktor risiko lain
IMT ini kepanjangan dari Indeks Massa Tubuh. Bahasa inggrisnya Body Mass Index (BMI). IMT ini digunakan utk mengukur status gizi. IMT memperkirakan lemak di tubuh pria&wanita dewasa. Rumusnya berat badan dalam kilogram dibagi kuadrat tinggi badan dalam sentimeter. Saya pakai aplikasi NIH tp interpretasi hasil pakai klasifikasi WHO Asia Pasifik. IMT ini sulit dipakai pd beberapa kondisi seperti atlet dg massa otot hipertrofi, ibu hamil, orang lanjut usia, orang yg kehilangan massa otot
IMT dan lingkar perut bisa bantu memperkirakan kemungkinan risiko kesehatan yg berhubungan dg obesitas. Namun IMT&lingkar perut bukan alat diagnosis dalam menentukan risiko penyakit .
#pedomangiziseimbang #giziseimbang #flexibledieting #flexibleeating #plantbasedmeal #wellbalancedmeal #eatwell #wellbalanceddiet #tipslangsing #langsingtanpatersiksa #strongnotskinny #sehat #bugar #prima #duniasehat #wwwduniasehatnet
ลองจัด #proteinball @staylean.food
จิฮะ 🤟🏻 เนื้อหนึบแน่นมาก รสชาติก็อร่อยมากๆ เห็นสีแบบนี้ไม่ได้ออกรสช็อคโกแล็ตนะ ออกถั่วๆ มากกว่า นัวๆ เลยอ่ะ ส่วน NF ต่อลูกก็ดี P5.7 / C7.7 / F3.7 ไม่พอจ้าไฟเบอร์สูงอี๊ก ถ้ากินก่อนออกกำลังกายรับรองแรงมาแถมอยู่ท้องยาวๆ 💪🏻🤗
The difference between the two photos isn’t just 13 months. It’s a change of nutrition habits, training, body/self-image, freedom, focus, stress levels.. you name it. I was on prep when I took the photo on the left. Around 127-129 lbs I think. I had lost nearly 10 lbs and was so happy with how I was “feeling like myself” again but I was dieting and working out pretty hard to get to that point. Tracking every morsel that entered my body. Cardio after cardio session. Having super low energy. I had a deadline. I was stressed with work and also stressed with losing x amount of lbs by x date. Now here we have the photo on the right. Taken today.. weighing a few more lbs (133-135 lbs) than I did on the left (may be 5-7 lbs?) with a little more lean body mass. I’m not obsessing over my weight. Im not tracking a single calorie. Im not dieting. Im not missing social events. Im traveling, eating out (within reason), working out because I LOVE it, and nourishing my body with health foods because I love it. But of course treating myself whenever I please. I’m not constantly starving and it feels so good to NOT obsess over my next meal 🤣 don’t get it twisted, I’m ALWAYS down to eat... but there’s a different between wanting to eat and HAVING to lol My head is much more clear... and I can honestly say I have better self image today than I did this time last year. Even with a few more lbs I’m actually more confident in my skin than I ever been. #TrueBalance #SelfLove #SolidAF
Tonight’s dinner was pretty simple. Grilled flap meat (marinated in @spainsspices
lemon pepper, dried oregano, red pepper flakes, granulated garlic, apple cider vinegar, olive oil, sea salt, and pepper). Salad has romaine lettuce, sliced tomatoes, red onion, bell pepper, cucumber, artichoke hearts, garbanzo beans, and feta. Splashed with red wine vinegar, sea salt, pepper, and oregano. Ooh, and topped with avocado. So good. #fitspo #mealprepguru #igfitfood #igfood #iifym #fit #fitness #igmeals #fitfoods #gym #eatmoreveggiesthanavegetarian #fitfluential #macros #flexibledieting #flexibledieter #foodblogger
Showed up at GoodLife to discover that they had put in some new toys. Despite doing jerks a literal handful of times in the last 2 years, I played around with some heavy behind the neck jerks after today's bench pressing. I couldn't really help myself. I don't think patrons of the gym had any idea what they were looking at. Lots of quizzical looks were received.
Worked up to a single at 300lbs. It felt absurdly heavy, but my body still kind of knew what to with a heavy weight above my head. This was fun. I might have to mix in some more weightlifting now that the equipment is so easily available, even just to dabble and maxout like an asshole from time to time. Videos in order are 300lbs, 285lbs, 275lbs. #LiftHacks
Nestle - KitKat Koi
📖 REVIEW 🍫👀
Here is another purchase from last year and utterly melted as they came with the other Matcha KitKats. These were stronger than the others as they pack twice the amount of matcha inside of them and they hail from Uji, Kyoto. If you're a nut for matcha and can still find them I'd suggest picking up a pack! 😋
—-disclaimer: hella long post. If you don’t care... byeeee 👋🏼 Today marks week 3 of my cut.
Here’s a quick physique update.
I started this cut weighing 122-125lbs. Right now my weight is hovering over 112-115lbs.
I started lifting when I was in my early 20s just because I REALLY REALLY love it! BUUUT my diet was never really on its peak (on & off). I did the whole “bro” dieting, eating every 2-3 hours of small meals, bland chicken, broccolis, & asparagus type of meal.
One day I came across flexible dieting (2 years ago) and decided to try out & even paid someone to figure out my macros for me and it was the best decision I’ve ever made.
This time around I wanted it to be different. I decided to do this cut purely for my own curiosity. I want to see what I’m capable of. I want to learn about flexible dieting without someone just telling me what my macros are. I wanted to figure out how they got my numbers & figure it out myself. I wanted to learn. I want to be able to manipulate my own macros thru trial and error.
I have no end game. No plans to step on stage, ever (competing is just not something I want to do). I just want to learn and see what I’m truly capable of and maybe even motivate & help others.
This is just week 3 folks and it’s going to be a slow & steady journey! On Monday I will be starting a program (12 weeks total) put together by @theonlinecoach.
I’m excited! I’ve never really followed a program before. Just stuck to a push/pull/leg/repeat split. It’ll be cool to finally have a structure!
Pear protein pancakes - a nice change from my usual banana pancakes, and only 3 ingredients (4 including baking powder). Basically just substitute banana for pear and blend the batter in a blender ☺️
Mestre Jamaika and Mestre Beck
to last time I was on stage for NorCal, June 2nd. Has it already been 7 weeks?! 😱 the improvements I’ve made since then have been ten fold. Tighter, polished, and I’ve been practicing my routine sooooooo much it doesn’t even look like that anymore ☝🏼 I’ve been practicing 15-20 minutes daily and I’m starting to find my groove ☺️ I’m so excited y’all!! 8 more days! Where has the time gone?? I can’t wait to bring the best look I’ve ever brought.
My main goal is to always bring an improved look and I’ve definitely accomplished that. Which means that all there’s left is to keep driving it home and end with a bang 💥 #roadtopro
Aproveitando que ainda dá tempo pra trazer esse #tbt
de julho e agosto de 2017.
Essas fotos são do meu primeiro cutting, levou entre 16 à 18 semanas. O desse ano tá um pouco atrasado, cerca de 10 semanas ainda, mas vamos em busca de chegar numa condição ainda melhor.
Segue o baile, boa noite!
ไข่ดาว ไก่ก้อนซอสบาบีคิวของแม่หมี @krua_meemeemore
หอมกลิ่นพริกไทยกับอะไรไม่รู้ นึกไม่ออก แต่มันหอมอะ นั่งเคี้ยวไปนึกไป🤔 ตัวน้ำซอสนี่ก็อร่อย อันนี้ไม่ได้อุ่นแค่หยิบมาตั้งให้คลายความเย็นสักพัก (ก่อนไปเดินเร็ว) รสชาติยังคงอร่อยอยู่😋
ปล.คุณแม่แอบขอไก่ก้อนชิ้นนึง เราก็เลยไปหยิบไก่ก้อนรสลาบให้แม่แทนชิ้นนึง แล้วก็เอาไปนาบกะทะให้ 5555555 นางชิมละบอกว่ามันออกเผ็ดๆนะ เราก็บอกว่ารสลาบ😆
ปล.2 ตอนแรกแม่จะกินขนมปังแผ่น เราก็บอกว่ากินขนมปังอีกแล้วหรอ หยุดๆบ้าง นางก็เลยตักข้าว @thairicedelivery
cardio🚶🏻♀️: เดินเร็ว 30 นาที
We workin💯.Hit some slow and controlled reps with the 105s and 110s today. Hella spot from @jdrusell
on those 110s 😅 and the camera 🎥 work by @shaw_kinnadi
I actually made this fit into my macros, guys. Flexible dieting rules 🤟🏻 Also, let this be a reminder that one god damn ice cream cone ain’t gonna kill ya!!! Or destroy your progress. Treat 👏 yo 👏 self 👏 sometimes 👏 #hellyesthisisvegan
Nearly time for Week 2 of Equalution
It has been about two weeks since I’ve fully worked my shoulders and biceps. So you better believe I was struggling, but it was a great workout!
Tracking macros?.... there’s an app for that 😜 I am loyal to MyFitnessPal (MFP), and when I first started trying to understand macros, this easy and FREE app was a life saver for me!
So if you’re like.. but.. but Jenny? Wtf are “macros” anyway? Macros is short for: macronutrients. And your macronutrients break down to 3 different groups: protein, carbs, and fats 🤓 And we like to “count” macros in the form of grams. So you’ll have a certain number of grams of protein, carbs, and fats that you hit each day.. and the MFP app will show you this.
Now, when you first start tracking, you might be like I was and just say, “okay I want to eat 1800 calories” ..And then you’ll track your food in this app all day and make sure you don’t go over those calories. Now this may really help you out at first because it’ll help you get consistent with how many calories you consume daily.. and as you may know, you will gain fat if you eat more calories than you burn.
However, if you REALLY want to hone in on your nutrition, it is a good idea to pay attention to the macronutrients numbers you’re hitting daily as well. This is why it’s a good idea to have a macro “goal” each day, because then you’ll not only be eating the same amount of food daily, but you’ll also be eating the proper amount of nutrients from all 3 food categories.
Now, there’s a million and a half ways that you can determine how to figure out what your macro goals should be, but 1 easy way is IIFYM.COM (ifitfitsyourmacros.com)
Some tips for using MyFitnessPal:
✔️ Log your meals a few days before or the night before or first thing in the morning to ensure that you hit your calorie and/or macro goals (tracking on the fly usually doesn’t end well)
✔️ Change the setting so that MFP does NOT log your exercise.. when it logs exercise, it frees up extra calories to your total intake for the day
✔️ When logging food, look for entries with a green check ✅ to show that it’s verified.. this app has entries that Joe Shmoe could have created, so they are not always accurate
✔️Log consistently and stick to your goals (for calories and/or macros)
✔Watch my YouTube video for a simple way to set up tracking in advance!