can we talk about this for a hot minute! This is a “fitness” goal I never thought I would reach, I just thought I wasn’t “built” this way.....I can see the end of my belly button 😆 seriously tho y’all! Don’t laugh!! I thought it was never ending...but there it is!! 🤣🤣
...hard work pays off! I eat well 80% of the time and I’m active/work out every day! My stomach is my trouble area and I can see the more time I put in, my trouble area becomes less trouble!
My point is...don’t give up!!! The only thing standing between you and your goals is work and time...guess what...the time is going to pass either way!! #fitmom #fitnessmotivation #loveyourbody #sahm #goals #bellybutton #seriously
A lot of people’s diet lack much needed vitamins and minerals. Here is what I take on a daily basis and why 🤓 .
- supports healthy aging and corrects nutritional deficiencies
primrose- a form of omega 6 fatty acids ( just like taking fish oil) but this also helps balance hormones. Multitude of skin benefits including smoothing wrinkles. (The potent level of antioxidants in evening primrose helps to neutralize free radicals, which protect the skin from oxidation in living tissue 🤓). #Biotin
or vitamin H - for the obvious hair skin and nails benefits but what a lot of people don’t know is that you need biotin to help process nutrients like carbohydrates and proteins 💪🏼 #MSM
- working on an orthopedic floor I’ve got to have good joints myself 💁🏽♀️ but besides supporting healthy joints and cartilage MSM helps boost your immune system by reducing #inflammation
and increasing #glutathione
levels and ladies and gents glutathione is the holy grail of all #antioxidants
. But I’ll save that for another post ;) - Nurse Miranda
When all you need in life is a little self-love 😚
SPICED CAULIFLOWER - Yum! Such a versatile vegetable to make a white sauce, mash, steam or in this case roasted! I chop a head of cauliflower into small pieces and roast, then keep in the fridge to add to my salads for the week 😋Recipe below 👇🏻. Why is cauliflower good for you? It contains Vitamin C, folate, Vitamin K, B Vitamins and minerals such as calcium, magnesium, phosphorus, potassium, zinc, iron and sodium 🙌🏻
2 cups cauliflower florets, chopped small
1 tablespoon coconut oil
1/2 tsp ground turmeric
1/2 tsp cumin
1/2 tsp paprika
1/2 tsp ground coriander
1 tsp 100% minced garlic
Salt & pepper .
Pre-heat oven to 180 degrees Celsius. .
Place all ingredients into a bowl and toss until combined.
You know what my favorite thing in the world is? Talking to and teaching people about the importance of taking care of your gut health! We have reach the middle of summer and it's a great time to check in to our gut-health ..... After all the barbeques, picnics and celebrations, how do you really feel these days? -sluggish?
-sick to your stomach?
-feelings of bloat or swelling?
These are all signs that your gut and digestive system is out of whack! By taking Opti-greens 50 every day, the way in how your body digests foods will easily increase your digestion rate, decrease bloat, promote a healthier gut flora and reduce oxidative stress levels.
Most cannot (including those that eat a lot of produce like vegans/vegetarians) consume enough fruits and vegetables in one day to reach the optimal level to aide in a better digestive system. Opti-greens 50 is equipped with 50 ingredients and a minimum of 11 servings of fruits and vegetables that we would otherwise never consume in 2 scoops!
So I ask that you take a moment to really think about how you feel on a daily basis. If you feel that you are ready to see some changes from the inside out and haven't given these amazing greens out, I strongly suggest you do. Give them a shot by using my link and not only will you get free shipping but you will always receive 110% money back guarantee if you are not satisfied! Feel free to msg me with any questions!
Says, 3 people will like it, 3 people will hate it, and 4 people won’t care either way. So do what you want, do what you love.
DAY 2, MEAL 2: 4 Eggs, 2 Tbsp of Butter and 2oz of Cheese😍❤
DAY 2, MEAL 1: Egg & Cheese Quiche💜💜 Made into 6 Servings so each serving is 2 Eggs, 2oz of Cheese and 2 Tbsp of Butter!! Couldn't be any easier! 😍
You can be fooled
by the mind and
you can be blinded by
the heart, the
true answer to any
decision lies always
within the soul,
the divine intuition,
the ever knowing self.
Missing Mykonos and these beautiful blues, but counting down the days until my next adventure begins... 💙
Thanks to: @riva_g_
Would you like to buy YOGA T-Shirts, Hoodie or Mugs? Grab yours by clicking the shop in my profile Bio 😂
Incase a lot of y’all didn’t know, I’ve been extremely embarrassed about my body, I gained weight and honestly cried about it ever night but I took it as a wake up call! Im starting to work on myself and I’m finally feeling better in my body! I could use all the support I can get! #loveyourbody #fitness #betteryourself
Contrary to unquestioned “fat-mongering myths,” we have no research showing body fat *causes* disease (although *correlation* is shown). We may not need to lose weight to become healthier, and we can definitely improve our health without losing weight.
I know some immediate, gut-responses to my above statement will sound like like: “This is so dangerous! You’re giving permission for people to eat unhealthy food and treat their bodies poorly!”
I’m not doing that. We tend to believe we need fear to drive us towards improving our health and wellbeing. We criticize, shame, and blame ourselves because we subconsciously think it’s going to motivate ourselves to do better.
In the words of Louise Hay, bestselling author and founder of Hay House publishing, “you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”
I believe love-based motivation is a million times more effective than fear-based motivation in facilitating positive transformation. The more we love someone, the better we treat them. The more we love ourselves, and our bodies, the better we treat ourselves.
Most of us have room to improve our health (which is not necessarily the same as losing weight). And no matter our shape and size, can improve our health by radically accepting our bodies.
This is an excerpt from my blog post titled, “Actually, body fat isn’t the problem.” You can read the full post with the live link in my profile #linkinprofile
Are you shifting from fear-based motivation to love-based motivation in how you care for your body?
I help you connect to your body’s wisdom so you can heal yourself.⠀
#selflove #bodylove #bodyconfidence #bodywisdom #bodypositivity #loveyourself #confidence #healthy #health #healingjourney #liveauthentic #healthcoach #bodypositive #bodypositivemovement #bodypositivity #loveyourbody #selfloveclub #wellness #wellnesjourney #wellnesseducator #integrativenutrition #integrativehealth
I'm officially 14 days....
. . .
Due to be back working out in just 4 more weeks 🙌
The surgery bump would be a lot cuter if it were an actual baby. But... It's not.
A woman's body is amazing.
We can feel emotions that only women can feel. We see things that only women can see. We are beautifully designed...and yet, in that perfection, there is struggle and seasons that need healing.
Truth...I'm struggling and healing at the same time. I know that my body needed the help to be well in the long run, but this short term healing is making my brain work hard to overcome defeat.
So, I'm focussing on my nutrition...and continuing to be connected to my community of wellness.
Have you had seasons where your head and your body weren't on the same page? Know that I am can understand you and would love to journey with you through all of the speed bumps, surgery bumps or road blocks you haven't been able to shake yet.
I would love to help you focus on you, even when it can be the hardest. If you can relate and want to work on your wellness, message me or comment below. ❤
You're not alone!
Wir sind auf das gesamte Spektrum der Plastischen und Ästhetischen Chirurgie spezialisiert mit besonderem Schwerpunkt auf:
– Brustvergrößerung mit Rapid Recovery Technik
– Brustvergrößerung mit Fetttransfer und Stammzellen
– Kombinierte Brustformung mit Implantaten und Fetttransfer
– Endonasale Rhinoplastik
– Nicht-invasive Verfahren für Lippenvergrößerung oder Falten, wie Hyaluronsäure Injektionen, Botox Behandlung
– Minimal-invasiver Facelift
– Blepharoplastik (Augenlid-Operation) mit reduzierter Schwellung
– Brazilian Butt Lift
Und vieles mehr…
#plasticsurgery #rhinoplasty #cosmetic #berlin
when your hair matches your shirt.
For a day at the splash pad nothing is as easy as a Maxi. I got her all tied up at the waist to make it more weather appropriate.
its been to hot for layers.
“But won’t eating carbs at night make me gain weight?“
Whether you eat this buddha bowl with sweet potatoes & pasta at 11 a.m. or 9 p.m., it still offers the exact same calories & the same amount of carbs. .
What you actually need in order to lose weight is a calorie deficit.
It’s often stated that your metabolism will slow down and insulin sensitivity is reduced at night and thus carbs at night will more likely be stored as fat compared to consuming them earlier in the day.
However, various studies have shown that even though energy expenditure decreases during the first half of sleep, energy expenditure significantly increases with REM sleep which often occurs later in the sleep cycle. The average overall energy expenditure during sleep doesn’t seem to be any different than your resting metabolic rate during the day. Another study showed that people on a calorically restricted diet eating about 80% of their total carbs at night lost even significantly more weight & body fat, were more satisfied and had lower baseline insulin values than the group of people who consumed their carbs during the day.
Carbs also appear to increase serotonin levels which supports a restful sleep and reduces cortisol levels which lowers your stress levels.
But I’m not saying that you should eat all your carbs at night. More research needs to be done and you should still keep in mind that you must balance your total calorie intake, especially when your goal is to lose weight. And the carbohydrate quality always matters too! In order to keep your blood sugar levels under control, focus on complex carbs such as sweet potatoes, quinoa and oatmeal.
After all, if you hit your calorie & macro goals and also don’t forget about your micronutrients (aka vitamins/minerals), you shouldn't worry whether you eat your carbs late at night or a couple hours earlier. Find an eating schedule that works BEST FOR YOU. While I still have a restful sleep even if I eat my biggest meal late at night, you might not. Listen to your body, focus on the basics and don’t think you can't lose weight only because you eat carbs at night 😘
my son asked me to hold his popsicle and then ran inside the house. So naturally I ate it.
➡️ A short-term investment in how you FEEL & PERFORM.
➡️ A mid-term investment in how you LOOK.
➡️ A long-term investment in your FREEDOM FROM DISEASE.
I often get asked how I eat so clean and healthy all the time. .
Here are my thoughts:
➡️ Why the hell would you eat foods that are proven to cause behavioral problems, hypersensitivity reactions, cancer, diabetes and other diseases and therefore HARM your body?
➡️ Why would you PAY for foods that contain harmful substances such as chemicals, artificial sweeteners, flavors, colors, other additives & synthetic ingredients? .
➡️ Why would you avoid healthy foods that maintain even blood sugar levels, lower risk of type 2 diabetes, heart disease, diverticular disease & help you maintain a healthy weight while nourishing your body with vitamins & minerals?
Here’s the truth: Food can either nourish or harm your body. You always have a CHOICE. Every time you prepare a meal, every time you take a bite.
I simply choose to NOURISH my body in every way possible. I absolutely love the food I eat, because I not only know that it will support my health & overall well-being, but also because I enjoy the taste. Healthy food doesn’t have to be boring or taste-less. Find healthy foods you like and I promise you, once you cut out all those harmful & artificial ingredients, you'll start noticing how sweet for example a piece of fruit actually tastes. You will grave less processed food, feel more energized and start enjoying whole-foods much more. .
I simply know too much about nutrition & what processed foods can do to our body, to be even able to enjoy those kind of foods. Maybe it doesn’t seem fair to you that it’s actually easy for me to eat healthy, but I challenge you: Start reading labels, look up the ingredients you can’t pronounce or don’t know and educate yourself about what they do to your body. And the next time your about to eat this food or drink that soda think about if the short-term pleasure is really worth your health.
Choose wisely because when you make the wrong choices too often, you’re not only paying with your money but also with your health. 🌱
I think my porch needs some hanging ferns.
“If It Fits Your Macros“ is also known as flexible dieting. It’s simply the tracking of macronutrients (protein, carbs & fat) instead of purely calories to achieve a certain body composition goal.
1: Calculate your TDEE (total daily energy expenditure). If your goal is to burn fat & lose weight consume between 15% - 20% calories less than your body needs or/and burn calories through exercise. If you’re trying to put on muscle mass, eat between 5% - 10% additional calories.
2: Calculate your macro ratio. Aim for 10-35% protein, 45-65% carbs and 20-35% fat depending on your goal. E.g. if you want to lose weight a higher protein percentage might be benefical while a higher carb intake might benefit muscle growth. Other factors such as your body type (ectomorph, mesomorph, endomorph) also play a role, so trial & error is often the best way to go. It might take you a while to figure out which ratio works best for you!
3: Track your food intake & try to meet your macro limits. All my clients use MyFitnessPal & so do I. Weigh everything you eat for the first months. Eventually you’ll be able to eyeball your food & it’ll only take you a few minutes to plug everything in. .
Is IIFYM foolproof? Nope. Though the basic idea of flexible dieting may seem simple, it still requires an understanding of nutritional principles because it can definitely be done wrong! Done right, it can help you to stay more consistent.
Micronutrients (vitamins/minerals) are still crucial for health. Unfortunately, many people choose e.g. donuts over oats. They amay both be carbs, but 🍩 will most likely lead to a short spike in energy & a subsequent crash soon after and don’t offer many micronutrients. If you want to achieve long-term health make sure to incorporate a variety of nutrient-dense whole-foods. They should be the norm, not the exception.
Should macros be the same each day?I don't think it's necessary but I do differentiate between training & off days. When I don't train I eat 20% less carbs since I’m expending fewer calories while keeping protein & fats constant.
So keep in mind that IFFYM is a tool to help you achieve your goals & long-term health if used right 🙌
❌ Stubborn Fat & Spot Reduction
Spot reduction describes the attempt to remove body fat from specific areas of the body by performing exercises that target those areas. Unfortunately, spot reducing does not work! ▪
The body stores fat during periods of calorie surpluses and burns fat during periods of calorie deficits and doesn’t pull fat from specific areas.
If you’re looking to reduce stubborn belly fat or loose tigh fat, a negative calorie balance is required. You’ll have to utilize more calories than you consume on a daily basis. This is possible through dietary changes alone, but resistance training will help you to increase lean body mass which can subsequently increase your resting metabolic rate. By doing compound movements that involve high levels of muscle recruitment, energy expenditure will be increased to a greater extent and you will therefore burn more calories overall.
Also try to include some aerobic activity & move your body more throughout the day to increase caloric expenditure. However, there is no need to do excessive amounts of cardio every day.
Exercises that target specific areas of the body such as doing crunches in order to reduce belly fat, can utilize intramuscular fat as an energy source but they don’t burn subcutaneous fat in that area preferentially. ▪
Your bodyweight & fat distribution is influenced by many factors including genetic, metabolic, behavioral and environmental influences. There are also different types of fat distribution: The gynoid (pear-shaped body) and android (apple-shaped body). If you’re a gynoid body type, you will tend to store fat in the hip & thigh region while android body types tend to store fat in the trunk & abdominal areas.
So if you’re currently trying to loose fat in a certain body area & might be desperate because it doesn’t seem to work, focus on creating a sustainable healthy lifestyle first and consider the points I mentioned above in the info graphic. Also make sure your metabolism isn’t damaged because you’ve restricted your calorie intake for too long or have done excessive amounts of cardio for months. In that case, a reverse diet might be necessary first.
❌ Are you afraid of carbohydrates? ❌ Read this 👇
First of all: Carbs won’t make you gain weight 🙅♀️. They are no worse for your waistline than any other nutrient. A caloric surplus & not sufficient exercise over the course of time will make you gain weight. It doesn't matter if the calories are from protein, carbs or fats.
👉 What are carbs and why are they important? .
• Made up of 3 components: fiber and starch (complex carbs) and sugar (simple carb). Fiber plays a crucial role in the intestines & expelling waste.
• Body’s immediate energy source for physical & mental activity.
• Provide minerals, vitamins, fiber and other important nutrients
• Known to be protein sparing which allows the body to use the protein that you consume through your diet to be used for muscle recovery/building.
• Iportant for your central nervous system: in extreme cases you can experience fatigue, weakness, dizziness, nausea and irritability if you cut carbs.
• Help maintain fluid balance in your body
• 45-65% of your total daily energy needs from healthy carbs are a good orientation for most people
• Make sure you eat mainly complex carbs (see my list below, fruits/veggies are technically made of simple carbs but because of the fiber, protein and other nutrients, they should be consumed daily).
• Avoid simple carbs such as white bread, baked goods, soda, candy and most sweeteners.
• If you want to lower the rate at which the sugars from carbs are absorbed, eat them along with adequate protein, fat and fiber.
👉 Healthy, nutrient-rich carbs include:
• Sweet potatoes/yams
• Whole grains (oats, bulgur wheat, quinoa, brown rice..)
• Rice cakes
• Vegetables (most are low in carbs, except for starchy vegetables like butternut squash)
• Beans and legumes
Instead of thinking in extremes, aim for #balance
and variety in your #diet
. Let go of judgments of certain foods as being “good” or “bad,” and instead choose to mindfully nourish your body with food that you enjoy. My fav carb source at the moment are rice cakes for sure 😏 What is yours? ❤
How much protein do you need?🤔
Protein is a macronutrients which is made up of amino acids linked by peptide bonds. There are 8 essential amino acids which cannot be manufactured by our body and must be obtained from food and nonessential amino acids which can be made by the body. Protein provides 4 calories/g (the same as carbs and less than fat with 9cal/g).
The opinions vary widely on how much protein a person needs and there’s a hell of a lot of information out there on this topic. Studies by Moore/Witard have shown that on average 0.25 g/kg per MEAL would optimize muscle protein synthesis and that 0.40 g/kg/meal would optimally stimulate MPS (muscle protein synthesis), The NASM and NSCA recommend a DAILY protein intake for strength athletes of 1.2-1.7 g/kg/day.
Generally, the amount dependents on the exercice intensity, protein quality (complete vs. incomplete protein) and overall energy intake. It’s absolutely possible to get sufficient protein through whole foods which are nutrient dense. I personally do like to supplement with protein powder since I currently don’t eat any beans or legumes (except yogurt) and follow a plant-based diet. I'd recommend to aim for about 15-30% (mine is currently at 25%) of your calories from protein but not to worry too much as as long as you eat sufficient amounts of calories and a variety of whole foods. Any other opinions out there?🙄 👇
M1 • one melon, protein pudding (30g vegan protein, water and xanthan gum), 10g rice flakes, matcha tea
M2 • Vegan thai curry: about 200g cooked basmati rice, coconut milk, veggies
M3 • 10g almond butter, 500g soy yogurt, @veganz
vegan protein bar
M4 • 3/4 avocado, tomatoes, green salad with tomato sauce dressing
M5 • 12 rice cakes, 150g blueberries
Happy Saturday, I hope the sun is shining for you! 😙