Today is the last day of week 9 from #sweatitreload
second ebook. after the third week of doing @sarahs_day
ebooks and especially after week 9 of #sweatitreload
, I’m really in love with that shorter workouts. They are so intense, flexible, tough, challenging and always different! But also can be low intensity - just how your body needs it! It’s so wonderful and amazing!
I really was so afraid of changing my workout routine, to start listening to my body, giving it time to recover - fuel it like it needs it what means eating more on some days and eating less on other days cause that’s what listening to your body means.
Sometimes you would love to smash out a tough cardio hiit session and sometimes you just feel like doing low intensity or yoga or just a walk or stretching - and it’s the same with nutrition. On some days you need 4 meals, on other days you may need 6. It always depends on how much you move, how much time your body had to get hungry, to recover, to slow down, if it’s hot or cold outside, if you’re mentally exhausted, stressed or relaxed.
Our bodies mostly made out of water and we should never forget that also the nature - the whole earth is effecting our bodies! Cause with over 90% water in us, we are the f****** ocean! It’s just not possible that every day is the same!
Choosing my workouts and my nutrition how it fits my body is still a tough journey for me and for now I’m still not totally good in it but this past 3 weeks really helped me a lot. It remembered me why I started to work out. To feel healthy, flexible, to be able to do functional movements, to change my physique and someday changing the genes I’m giving to my children, to have fun, to feel energised and relaxed - to have a better life.
And the one thing I recognised since working out less and taking some proper time to recover is: I’m more relaxed than ever! And even my surrounding recognises it. I’m laughing more than i have ever laughed for the past 3 years!! My sleep is better, my energy levels are up and I’m able to do more at all!
So I’m slowly finding that balance - nutrition wise and workout wise 💪🏻💕
Never be afraid to change 💕💪🏻💕
A perfect Sunday morning set up with an açai bowl and the sweet rose aroma of @botanicsuk
‘s beautiful facial oil 💫✨💫
Skin care tips!!
(And quads 😁💪🏻💪🏻💪🏻)
Have a 👀 at the shine on my shoulders.
That is not sweat trust me!
It was 1.5 degrees Celsius when I arrived at the gym this morning.
I don’t sweat much in summer anyway and certainly not in the depths of winter!
I don’t have shimmer on either or make up.
Just my usual chemical free, all natural moisturizer.
My body literally shines for me!!
So how do I have smooth, soft, glowing, youthful skin at the age of nearly 52 years young..?
✅ 2-3 lites of filtered water a day
✅ I eat ridiculously clean..
✅ Loads of organic, fresh veggies.
✅ Sugar, alcohol, gluten, processed food free.
✅ Lemon/lime juice with hot water on waking.
✅ Apple cider vinegar
✅ Good fats: coconut oil, avocado, nuts, seeds
✅ Dry brushing
✅ Green tea
✅ Premium supplements
✅ Natural, chemical free skincare & makeup
Ps. I never do facials, scrubs or any beauty treatments.
I truly own an amazing machine.
Appreciate I spend all my time and money worshiping it but it seriously does shine for me on all levels.
I feel so blessed to be given this journey 🙏🏻❤️
Bircher tips and positive morning vibes ☀.
Buying an outdoor bistro table this week was definitely the best thing I've done. It's only a cheap one but so good for my mood & mental state to sit outside and have #breakfastalfresco
Although it's Sunday I got up at 6.30 this morning and whilst I made myself have a rest day (but still having those double breakfasts) , I did some small chores and household tasks and now having leisurely breakfast outside whilst it's still so quiet. We're always rushing so much during this week it's nice to have some me time and taking some time to actually taste and savour your food is so important.
Little tip on #overnightoats
- grated apple. I know most traditional #birchermuesli
recipes use it but I've always thought it was a bit of a hassle but it makes such a huge difference to the flavour, so sweet and creamy.
This is my cherry Bakewell #bircher
made with #almondmilk
, fresh cherries and topped with crumbled up cherry Bakewell #nakdbar
. Plus repping that stereotypical #vegan
staple of nana and #nutbutter
on toast. Although only had smooth #pipandnut
peanut butter when everyone knows crunchy is the way forward on toast.
Depriving yourself is not sustainable. It, however, doesn’t mean you need to indulge in high-calorie food all the time. We should nourish our bodies and satisfy our tastebuds. ✨😍 It is that simple - at least if you want a life full of happiness and contentment.
Last nights dinner: oven baked chicken with onion and broth based sauce, a little bit of rice and a salad made of greens, tomato, red onion and potatoes. Dressed with balsamico, olive oil, garlic and apple cider vinegar. Oh, how amazing it was!
I feel like everything is shifting ✨ I am listening to my body and starting to decipher all the codes, cravings and signals my body is sending me. At night diving headfirst into either frozen yoghurt or a bowl of plain greens. Whatever my body is craving. In moderation, but without deprivation. I am still working on the moderation part, and the ability to have things home without having to finish it at once. But I am not considering it a struggle. It’s a journey - and I’m learning.
When you get hungry @poc_eia
there’s a wide selection of food in the food court. One that I would suggest of visiting is one of the kioskstands called @bentosushi.
Lots of options from ramen, sushi, and the one ☝️ is the bento. Lots of meat and combinations to choose from. Most definitely a must try. And the best part is its only $9.99 🤤 | 📸 @techtrx
My Wednesday night people these past 4 months! People of Ireland watch out, we're coming for your feet! 👣
🇬🇧Our bodies are not the only thing we have to feed - our souls need nourishment, too.✨
Diets, macros, nutrition trends… food nowadays is way more complicated than a few decades ago. Something that really struck me when working with clients is that food seems to be a tool to fuel, build or even punish bodies. The social & soul aspect seems to be forgotten so often. People feel guilty when having ice cream with friends, when enjoying some chocolate and a glass of wine on the balcony - but they shouldn’t. Cause those situations contribute to your life in a positive way, too!
👉🏻Don’t see nutrition black & white.
👉🏻Don’t get lost in numbers.
👉🏻Don’t see your diet as your religion.
👉🏻Don’t let your diet dictate your life, emotions & feelings.
What are your thoughts on diet & our society?🍓
And if you wanna feed your body & soul with this delicious almond apple cinnamon cake, then had over to my stories where I have the recipe linked!
Happy Sunday!💕 .
🇩🇪Apfel-Mandel-Zimt-Kuchen ist nicht nur pures Soulfood und perfekt für diesen verregneten Sonntag, sondern das Rezept ist auch durchaus dafür geeignet den Kuchen alleine unter einmal zu verdrücken haha. 😋😉
👌🏻Wo wir gerade beim Thema sind - wie seht ihr das: ich finde, dass heutzutage Ernährung oft als ein Mittel zum Zweck gesehen wird (Diättrends, Makros, „gutes“ & „schlechtes“ Essen,…) und dabei oft vergessen wird, dass auch das soziale Leben und die Seele gefüttert werden müssen.
🎥YouTube: Sabrina Simma
🏋🏼♀️Fitness online coaching requires: email@example.com
This here, is an absolute legend completing a 160km (100mile) run!
Yes.. you read correctly 160km!! What a champ! 🏅🏅🏃🏃 Ive had the pleasure of working with Wayne over the past year. Not only have we worked on his race day nutrition but also day to day diet, and the results speak for themselves! ----------
He has taken everything I have said on board (with the help of his lovely wife, Mel!), and really given himself every chance to achieve his goals. ---------
Completed within 24hours, no cramping, no fading.. and finishing strong in 8th position! 👊💪 Congrats Wayne...your hard work, and determination is inspiring! 👏👏👏
• Cacao & Date Protein Loaf 🍞 • Natural sweetness from the dates only and no oil or butter was used 👍🏻 Ingredients; 1.5 cups of self raising flour, half a cup of almond meal, half a cup of chia seeds, desiccated coconut, cinnamon (I love this spice, so I always add WAY more than necessary 😂) cacao powder to taste, then some @amazoniaco
🥥 protein powder. Mix all the dry ingredients together, and then add in one cup of dates, diced. Beat in two eggs, add 1-1.5 cups of oat milk (or other alternatives) and I added about 2-3 tablespoons of Rice malt syrup. Bake in an oven for 40 minutes on 180FF. Cool on a rack, then slice it up and put some into the freezer to enjoy later 😄 a great snack and not overly sweet, packed full of protein and healthy nutrients ✨🍞 #nourish #nourishyourbody #healthyeats #dateloaf #proteinbread #amazoniaco #refinedsugarfree #oilfree #cacao #weekendbakes #guiltfreetreat
♡ Let's talk A n t i o x i d a n t s 🌿♡ What are your favourite sources?! 💁🏼♀️ If you love to #fuelyourbodyright
keep reading below to check out what my three favourite antioxidant foods are and why...👇💖🌱
A wide range of natural antioxidants found in fruits and vegetables helps our bodies protect against disease and age-related health risks because antioxidants are compounds that inhibit oxidation #keepyoung
1. STRAWBERRIES are among the top 20 fruits in antioxidant capacity ✔ plus they are an amaze source of Manganese and Potassium #strawberrylove
🍓And did you know Strawberries are not only packed with vitamins and fiber but contain high levels of #antioxidants
known as Polyphenols. Strawberries are also free of Sodium/Fat/Cholesterol...are a low-calorie food and yay for me they are free of Gluten/Dairy/Sesame👌
2. BLUEBERRIES are the science of the #superfruit
and these little guys are the grandfather of superfoods ⬅️...insert Blueberry emoji here! This cute little North American fruit packs a powerful #nutritional
punch 👊🏻 because Blueberries are a source of Vitamin K/Vitamin C/Fibre/Manganese and other antioxidants plus Wild Blueberries are especially rich in Anthocyanin which is a #flavonoid
with potent antioxidant capacity #superfoods
3. DARK CHOCOLATE 🍫 This one is especially for those chocolate lovers like me (also most dark Chocolate available is dairy-free...definite bonus points). There has been study to show that Cocoa and dark Chocolate have more antioxidant activity (Polyphenols and Flavanols) than any other fruits tested including Blueberries and Acai berries 🙉...really! So because Cocoa and dark Chocolate have a wider variety of powerful antioxidants than many other foods we consume I wonder if this means I can eat an entire block?! #chocolateismyweakness
Babes...fall in love with taking care of your body 🖤 #lovetheskinyourin
🌹xo Erin♡Lisa #elbodyfuellove
#cleaneating #cleaneatingaddict #bodyfuel #fuelyourbodyright #nourishyourbody #nutrition #eatforhealth #foodie #nutritioniskey #foodismedicine #foodpost #loveyourbodyright #instafood #instanutrition #instagoods #sundaysmood #sunday #postoftheday #ig
I’m back 🙋🏽♀️! Landed this morning and I’ve already managed to unpack, prepare for work, grocery shop and meal prep . Feeling very organized and ready to take on the week 😊👊. .
This week’s prep includes: .
💛BREAKFAST - chocolate, strawberry and peanut butter overnight oats.
💙MORNING SNACK - plain @chobaniau
yoghurt with fresh blueberries and cherries for sweetness. .
💜LUNCH - Adobo chicken (this is a traditional Filipino dish that I was introduced to on our holiday 🤤 ) with coconut rice and steamed veggies. It is going to make the perfect lunch in this freezing Sydney weather. .
💚AFTERNOON SNACK -A @health.enthusiast.co
protein ball, flavours include goji vanilla and lemon turmeric 😊 and my @tropeaka
Boost protein shake, which I’ll need more than ever to combat the fatigue associated with going back to work after two weeks off😅. .
❤️DINNER - Never prepped, I’ll be getting right back into @helloFreshau.
💖 And that’s it! Don’t forget to use hashtag #LLmealprep
and tag me @lady.lolas
when you post your prep or use one of my recipes so I can share your creations on my story 😍..
GET PREPPING, LADIES! You’ll thank yourself later 😘
Arghh! School holidays. I've taken my daughter out to the movies, had play dates with other mums & kids, gone to the park and so much more...Fun times! 😍👩👧💖
But this means my routine of prepping healthy meals 🥦 in advance has somewhat taken a backseat to the spontaneous "lets-just-go-out-and-have-fun" attitude that comes with the school holidays. Don't get me wrong, I have loved every minute but it has meant a few too many pizzas, hot chips, and take-away dinners. Yes, every once in a while is OK. So don't beat yourself up about it. Once school goes back, I will be pushing the reset button and getting back in to a healthy routine whereby I will be fuelling my body with nourishing food.
Why not join me on this reset and get back-to-a-healthy routine starting next week. Lets do it together! If you feel as though you don't know where to start and/or are lacking motivation, just get in contact via DM or at http://www.bodysculptorsaustralia.com/contact-us.html
Dr Megan ❤️
#sydneynutritionist #hillsdistrict #reset #nourishyourbody
Enjoying some potato tacos tonight!!! One our faves 😍
I absolutely love these “No Cook Breakfasts” full of goodness and prepared in advance! They really set you up for the day!
Coconut Mango and Chia Pudding and Overnight Oats with Strawberries and Hemp Seeds. What’s your go to breakfast ?
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