Let’s talk recovery for a second. Rest and recovery isn’t as exciting as going all out all the time but if you aren’t recovering, you can’t give your workouts your 💯. .
Even though we love WODs it’s a pretty intense stressor on the body, although a good one. Any stressor to our body (working out, under eating, not sleeping enough, high stress job etc) we need time to recover from. All of these stressors add up and can hit us hard if we don’t keep a checks and balances of stressors to activities that help us relax and give us joy!
Let’s talk about what we need to adequately recover from high intensity activity like #crossfit #orangetheoryfitness
or other #HIIT
type fitness. .
1️⃣ eat the food! You need adequate calories AND carbs to fuel you well and help not only your muscles but also central nervous system recover from your workout. Eating less and doing more is a perfect storm for burn out and hormonal imbalances so eat the damn food. Not sure how much is appropriate for you and your goals? Hire a proper #NutritionCoach
who has experience fueling athletes for high intensity sports. .
2️⃣ hit the hay! Adequate sleep is waaay more important that most people give it credit for. In fact, it’s even more important than getting in a daily workout. I know, not the popular opinion. Crushing at minimum 7hrs of #sleep
helps your muscles repair, helps your mood, hormones and metabolism. If sleep isn’t a priority, make adjustments in your life so you can get back to getting enough sleep. 😴 Feel free to DM me for suggestions on how to get more sleep if this is an area you struggle with! .
3️⃣ rest days! They don’t make you weak. They make you stronger. It’s better to be able to give your 💯 3-4 days a week than your 70% 6 days a week. Allow yourself to rest. This doesn’t mean #Netflix
all day. #ActiveRecovery
can look like going for a walk or hike, #yoga
4️⃣ supplements! Aid your body in recovery by getting protein and an easily absorbed carb immediately after your workout. I recommend highly branched cyclic dextrin (HBCD) from #TrueNutrition
to my clients with a scoop of protein powder.
There are hundreds of weight loss ‘systems’ out there. Every one of them has their own method of losing weight, and they all have their army of faithful converts that will swear that this particular way is the one that lead them to salvation.
Every single one of these weightloss systems was created to make money. Make no mistake. What none of these systems will tell you is that EACH AND EVERYONE OF THEM was created to make money. Therefore each one of them has to have an angle, something to set them apart from the competition. Each of them in some way or another will restrict calories. I can hear the slimming world etc sharpening their knives at the mere mention of the ‘C’ word right now.
SW doesn’t count calories, but what it does do is generally restrict most high calorific foods, thereby cutting energy intake in the majority of its clients. It has free foods which, according to SW, can be eaten without limits. Now the notion that ANY food can be eaten in abundance and without consequence is frankly ridiculous. Calories do matter. When looking to reduce your body composition, being in a negative energy balance is key. It simply won’t happen without it. Now people will cite SW as a system that works. It may, by accident work for some, but it’s a non sustainable model for the vast majority of its clients. It’s unmeasured in its consumption of calories and therefore, is unmanaged. Whether it’s SW, Weight Watchers, or god forbid, Juice Plus, you are merely cutting your energy intake. There is no magic, no scientific method, no rebalancing of anything. Burn more than you eat. It’s that simple. -
#personaltrainer #fatloss #fatlossdiet #fatlosshelp #slimmingworld #sw #nutritioncoach #fatlosscoach #weightloss #caloriedeficit #caloriescount #caloriecounting #losefat #syns
Spice up your eggs with some seasoning 🍳 Today I used some garlic and pepper chicken seasoning on my scrambled eggs but you can use pretty much any seasoning to make sure your breakfast isn't boring! •
Scrambled eggs on toast is one of my go to breakfasts because it's simple, quick and easy and above all I enjoy it 👍 it's also high in protein without breaking the calorie bank, making it perfect for my fat loss goals ✅ #caloriedeficit #cfd #fatlossjourney #giveitago
- 536 Calories
- 32.5g of protein - 33.9g of carbs
- 29.1g of mostly good fats
Give it a try let me know how you find it!
The NHS recommends an intake of 700mg calcium daily for adults aged 19-70 years. Slightly higher intake may be more appropriate for females over the age of 50.
This can be easily obtained by food, as I have shown above, so calcium supplementation is not necessary for most individuals.
Calcium represents around 40% of the body’s mineral mass and 1.5-2% of total body weight. Bones and teeth contain 99% of body calcium.
Calcium is used throughout the lifespan for bone formation and resorption/ or bone remodelling. It also aids in intracellular messaging in cells and tissues.
Dairy contains the highest dietary sources of calcium with milk and yogurt typically providing between 200-400mg of calcium/ cup and cheeses roughly containing 100-200mg / oz.
It’s not advisable to intake more than 1500mg / per day as this could create stomach upset.
Adequate Vitamin D status is important for calcium absorption, the two work hand in hand. Other nutrients that can enhance the absorption of calcium are sugars and proteins which are likely to be eaten alongside calcium rich foods as part of mixed macronutrient meals.
It’s a myth that dairy causes brittle bones or acidifies the body. Dairy products and the calcium they contain are hugely beneficial to maintaining bone density throughout life. You don’t have to consume dairy to intake calcium, but it often makes nutritional intake a lot more hassle free.
Gropper, S., Smith, J. and Carr, T. (2017). Advanced nutrition and human metabolism. 7th ed.
Calcium, I., Ross, A., Taylor, C., Yaktine, A. and Valle, H. (2011). Overview of Calcium. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK56060/ [Accessed 13 Nov. 2018].
The picture on the left was taken on a vacation to Myrtle Beach (I moved to Myrtle shortly after). I was drinking beers like a fish, flirting with bad men, hanging out with people that were a bad influence on me, all because I was miserable with my life and my career. I was just looking for instant gratification to mask what was really going on inside of my heart. I didn’t care about my health or my body. I had no confidence in who I was. The picture on the right is a recent selfie. Things have changed so much! I finally have been able to take responsibility for my choices and empowered myself to make the changes that I need to attract the lifestyle I want. It’s a growing and learning process, but everyday I become closer to the person I’ve always dreamt of being. FOR THINGS TO CHANGE-YOU HAVE TO CHANGE YOURSELF AND YOUR DECISIONS! It’s hard at first, but ask yourself, do you want to be comfortable in mediocrity the rest of your life, or do you want to obsessed with becoming successful?
WORTH IT ALL
FOR THIS MOMENT RIGHT HERE
🔷16 weeks hard dieting
🔷16 weeks hard training 🔷a flight from UK to Canada
🔷No friends/family able to attend.. But it was all worth it for this moment right here.
If you have ever thought about competing but are nervous,a complete beginner or just not sure but are curious, then please follow @gymbodyz
, we believe we will have something to suit you.
The majority of people that we see posting successful pictures while tracking their macros are Crossfitters, long distance runners, and athletes. Does this mean it only works for them?
Athletes and Crossfitters are typically a bit more vocal about their lifestyles on social media. It doesn’t mean that this way of eating only works for them though! .
More often than not, you just aren’t seeing those “normal people” posting their journeys on Instagram.
Swipe to see some awesome results from a 51 year old mom. She works, she takes care of her family, and she doesn’t live her life in the gym getting crushed.
She does spin classes, some weightlifting and conditioning work, and yoga occasionally.
She started with us eating around 1200 calories a day. We reversed her up to 1800+ (she’s only 4’11”).
At her lowest caloric intake at the end of her cut, she was still eating more than she was when she started with us!
It can work for you if you’re willing to put in the work!
Send us a DM for more information or head to the website in our bio!
Having a meal plan that is 100% geared towards being perfect to reach your goal will not get you 100% to your goal.
What science says is ideal for your body is not necessarily applicable to real life, if you can't be consistent with something and enjoy it, then it won't work for you.
Plus, what's the point of doing it if you don't enjoy it? 😉
#nutrition #fitness #healthyeating #nutritioncoach
FAMILY & FRIENDS ❤️
With Thanksgiving only a fews days away, what are your thoughts around this holiday? What’s the internal dialogue that goes on in your head around this time of year? What’s your relationship with food on this day? These are all questions that I discuss with clients through this time of year. The truth is that some people are completely fine and don't have any issues whatsoever with this holiday and there are also people that have a lot of issues around this time of year and they struggle with Thanksgiving.
NOBODY HAS EVER GOT FAT FROM ONE DAY OF EATING
NOBODY HAS EVER GOT FIT FROM GOING TO THE GYM AND WORKING OUT ONE TIME
We have all stuffed our face on Thanksgiving before or at least once in our life. But how did you feel? Not great. Stomach aches, tired, bloated, lazy, etc. are some of the feelings we get after stuffing our face. Simply focusing on eating slowly, chewing your food completely before swallowing, and talking to friends and family while your eating are amazing habits to practice on Thanksgiving. If you do this, typically you will eat until you're satisfied or about 80% full.
No foods should be off limits!
No foods should be considered bad!
Enjoy the foods you love in quantities that allow you to feel satisfied, but simply don’t eat like an as$hole ;)
You don’t have to stuff your face all day…
And you shouldn’t feel guilty about eating a certain food.
Thanksgiving is a time to enjoy and spend time with family and friends. For me, my goal this year is to focus on being present. My family of 40+ are getting together this year and I want to practice being present, off my phone, and engaged with my family. Food should not be a stress in your life on this day. Remember, the food is what is bringing everyone together to spend good quality time and build even closer relationships. Don’t let food take away from your experience on this special day.
Focus on eating good quality food, in quantities that support your lifestyle, the majority of the time. (80/20) If you can learn how to make this a lifestyle habit, then you will never struggle with holidays again! I hope you have the best Thanksgiving yet!
Repost from @shrinking_shantel
Huge shout out for the life changing transformation. You are an inspiration to all! - If you’re new around here, Hey👋🏻 I’m Shantel! I’m 28 years old, 5’5” and currently weighing 151 lbs. 2 years ago I weighed 311 lbs (hard to believe, I know) 2 years ago I decided to start replacing all of my excuses with effort, laziness with determination and everything fell in to place! It hasn’t been easy by any means but it’s been worth it! I want to tell you a few things I’ve learned thus far on my journey.
Getting your shit together requires a level of honesty with yourself that you can’t even imagine. There is nothing easy about realizing you’re the one that’s been holding you back this whole time. Be honest with yourself!
There is no “secret” to weight loss. There is no pill/supplement that will make you drop the pounds. You HAVE to change your lifestyle. Hard work, dedication and discipline are the keys to success
Diets don't work! They are a temporary food plan. They teach you nothing about healthy eating and once you've "completed" the program/diet you go right back to your old eating habits that caused you to gain weight in the first place. I believe that the first step towards permanent weight loss is to lose the diet and the diet mindset. You need to find a healthy eating plan. Something that you can maintain long term all while being able to live and enjoy your life. That is why I created a free e-book I’m GIVING AWAY all about keto! Go to the link in my BIO to get yours today.
Love yourself, imperfections and all. Believe it or not, losing weight does not cure a negative body image. Hating your body won’t make you thin and being thin won’t make you stop hating your body.
I wish I could tell you there was one single thing that got me from that before picture to where I am now. But the reality is that getting to this point required me to change basically my entire life. I’ve given up a lot and done stuff I don’t want to do. I’ve worked hard and chased my goals aggressively.
#celebritynutrition #athletictransformations #buildmuscle #getlean #healthjourney #workoutnutrition #healthymeals #diet #weekenddiet
Glutes & Hamstrings! 🍑
Try this advanced bridge exercise next time you see TRX bands! 🔥
Celebrating this rockstar today! The transformations we see with our program never cease to amaze me, even two years later.
Get in my belly! 🤩So, I was listening to a podcast 🎧 the other day (Gosh, I have been starting a lot of my sentences like this lately 😂) where the guest said (not verbatim) that he eats what he needs to eat & not what he wants to eat. In regard to portion size = fair statement💁🏻♀️, I feel you. In regard to food & enjoyment it just made me so sad🤦🏻♀️. Good nutrition, a healthy lifestyle, and living your best life isn’t about exclusion, good/bad, have to, etc. It is about what makes you feel your best, what gets you to your goals (feeling your best), & what fits into your life❤️
Often times this kind of rationale makes certain foods (like veggies) 🥦🍃🥬the enemy. It makes eating them seem like something you have to do vs something that makes you feel good or want to do! Especially when they can be so amazing - like the caprese salad above!
Caprese Salad - fresh tomatoes 🍅 , fresh basil 🌿 , delicious mozzarella cheese 🧀 , balsamic vinegar, & EVOO!
Dumping the Weekend Guilt 🍻🍷🍦🍔 Conversation with a client this morning:
Me: How was your weekend?
Client (in a guilty tone): Good, except I drank all weekend.... Me: Did you have fun?
Client: Yes, tons!
Me: Sounds like you needed it
Client: Yes, I totally did
Me: Well, lets carry on then 😁
This conversation right here ☝🏻is all about teaching balance.
It’s totally normal to feel guilty about enjoying the weekend when we are following some sort of plan, but honestly, it doesn’t do us any good.
For me personally, I find my balance by enjoying my weekends. If I want fries, I will have fries. If I want to have a drink or two or five, I’ll do that too. Ice cream? Sure, I’ll have some ice cream with my family.
My beliefs are that life is way too short for constant rules and discipline. We need them in our lives in order to help us reach our goals BUT - we need a break sometimes too.
We already have enough rules in life as it is 😝
As long as we keep picking up from where we left off, we can sustain that balance and feel good about it 🤗
#nutritioncoach #personaltrainer #tammynunweilerwellness #nodietfood #guiltfree #dumptheguilt #balance #moderation #wholefoods #8020rule #lifeistooshort #medicinehat #medicinehatfitness #mealplans
2,000 Calories a day equates to 14,000 over the week.
A pint of beer is around 200 odd calories.
Surely you can fit that shit in?
This is one of my all-time favourite quotes. 💭
It reminds us all of the power of our mindset and beliefs about ourselves. If we choose to believe we can't do something of course it won't happen. But if we choose to believe that anything is possible and that we can do anything, then we'll get there. 💃 It may take time, but it will happen. This is the power of our minds. And one of the MANY things that building a meditation practice can help you dive into.
I can't wait to dive into the 5-day meditation challenge over in the Sugar Freedom Collective next week! 🙏 Whether you want to get your feet wet, learn about meditation, or get a kick start to build a consistent habit in your life, this challenge is a great place to start! AND our health expert Grace Davies will be leading the way for us during the challenge. I can't wait to learn from her! ✨
Not a member of the Collective yet? Come check out the amazing and supportive community via the link in my bio!
Delicious from the @thefitnesschef_
enjoy swizxle sticks and happy Saturday❤
Tag a mate, hit save and try some of these easy, nutrient dense snacks🔥.
Whilst balance of calories consumed and expended characterizes overall body architecture, consumption of micronutrients enrich one’s capability to optimize system/immune function, fight toxins and prevent disease. Such micronutrients usually derive from whole foods such as fruit and vegetables. -
Whilst obesity is statistically more likely to cause disease that specific deficiencies in vitamins and minerals, consumption of micronutrients remain an important strand of optimal health achievement. They should be consumed in abundance, but in the knowledge that calories consumed/used will always define fat/muscle loss/gain.
Try some of these easy, nutrient dense snack ideas out🔥:
Smoked salmon toast: 1x 40g slice of toasted bread and 75g smoked salmon. -
Avocado toast: 1x 40g slice of toasted bread and 1/2 a medium avocado.
Peanut butter & crushed raspberry toast: 1x 40g slice of toasted bread, 30g 100% peanut butter and 5 crushed raspberries. -
Fruit salad: 50g strawberries, 50g pineapple, 1/2an apple, 20g raspberries, 20g blueberries. -
Vanilla & berry protein frozen yogurt: 150g 0% fat Greek yogurt, 30g of vanilla whey protein powder, 5 blackberries and 5 raspberries. -
Chocolate, coconut & strawberry yogurt: 150g 0% fat Greek yogurt, 1 tsp cocoa powder, 10g desiccated coconut, 1 tsp honey and 3 chopped strawberries.
Carrot sticks & guacamole: 1/2 a medium avocado, juice from 1/2 a lime, garlic powder and 1/2 chopped medium carrot.
Almond butter & berry rice cake: 1 medium sized rice cake, 30g 100% almond butter 15g blueberries and 30g strawberries. -
Peanut butter on sweet potato toast: cut a 50g, 1cm thick slice of sweet potato, toast for 6-8 minutes before adding 30g of peanut butter. -
Which one(s) will you try? 😎
#thefitnesschef #nutritious #snack #snacktime #healthysnack #toast #avocadotoast #snackbox #worksnack #highprotein #nutrientdense #micronutrients #nutritioncoach #nutritiousfood #calories #peanutbutterlover #peanutbuttertoast #optimalhealth
#nutritioncoach #dietfood #fitness #healthyeating #gymmotivation
Parsley that is used worldwide as an herb, a spice and a vegetable, must not be confused with Coriander. You may be surprised that Parsley is a good source for antioxidants and flavonoids. The antioxidants supplied are Luteolin, Folic Acid, Apigenin, Vitamin C, Vitamin K and Vitamin A.
Are you pregnant? If you are, then excessive amounts of Parsley should be avoided.
Leaf Parsley has two main types, (1) Curly Leaf and (2) Flat Leaf. Root Parsley is grown as a root vegetable, which is common in Britain, the United States and Eastern European cuisine; soups and stews.
When cooking with Parsley, you can use the Curly Leaf as a garnish, on top of potato, rice or fried chicken. It is encouraged to experiment with other foods and see what you come up with. When making a soup or a stew adding Parsley in will help flavour and boost the antioxidant profile of the meal.
Remember the next time you are asked, what is Parsley? Do not hold back and tell them what you know.
“I have to give up carbs.” “I need to give up dairy.” “I know what to eat.” “What do you think of bread?” “Just tell me what to eat.” These are some of the many things we have heard over the years. And it’s really just scratching the surface.
Instead of looking at food as rigid rules, elimination, and short lived emotionally charged diets, consider your genuine relationship with food.
Do you eat because you are bored? Tired? Anxious?
Do you have the basic cooking skills to eat healthy consistently?
Do you have a firm understanding of the fundamentals?
If you find yourself consistently trying different diets try looking inward instead and being honest with yourself. The clarity you get will be more powerful, and lasting, then any trend.
#drivenhealth #drivenfamily #drivenfromwithin #precisionnutrition #nutritioncoach #mindfulnesscoach #mindfulovermealplans #lastinghealth #habitbasedcoaching
Set goals and tackle them one step at a time.🏋💪
Commit yourself to a healthy lifestlye, and not just another diet. Avoiding all indulgent foods and following a low calorie unpleasant eating regimen is not sustainable as a lifestyle. Rather, the best way to start eating for a healthy lifestyle is by making one or two small changes to your usual eating habits.
Its all about creating sustainable healthy habits! 🍍🍉🍇🍎🍒🍏🍓
🍎Katsu Curry recipe!🍎 🍎Ingredients:
25g flaked almonds
1 tsp cold-pressed rapeseed oil
2 boneless, skinless chicken breasts(about 300g/11oz total)
limewedges, for squeezing
For the sauce
2 tsp cold-pressed rapeseed oil
1 medium onion, roughly chopped
2 garlic cloves, finely chopped
thumb-sized piece ginger, peeled and finely chopped
2 tsp medium curry powder
1 star anise
¼ tsp ground turmeric
1 tbsp plain wholemeal flour
For the rice
100g long-grain brown rice
2 spring onions, finely sliced (include the green part)
For the salad
1 medium carrot, peeled into long strips
⅓ cucumber, peeled into stripes
1 small red chilli
juice ½ lime
small handful mint leaves 🍎Method:
Heat oven to 220C/200C fan/gas 7. Cook the brown rice in plenty of boiling water for 35 mins or until very tender.
Crush the almonds, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins or until browned and cooked through. Rest for 4-5 mins on the tray, then slice.
Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove lid for the final 2 mins, and don’t let the garlic burn.
Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly.
Bring the sauce to a simmer cook for 10 mins. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until very smooth. Adjust the seasoning to taste. Keep warm.
Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs.
Most of the time when we say we are unqualified for something, we’re really saying we’re too scared to try it, not that we can’t do it...🌱 .
This was me just 2 weeks ago 🤷🏻♀️ thinking I had to get fit again to be an online coach, thinking I wouldn’t fit in with a whole community of women I’ve never even met, thinking I would come off pushy or no one would “get it”...
But if you just take that same energy you use into making excuses why you can’t do something and use it to just go for it (whatever it is) you’ll see great things start to unfold 🌱 .
So I’m calling those to action!! Those of you who have been interested in the workouts I’ve been doing, the nutrition plan I’ve been following, the community of girls behind me pushing me! Next Challenge begins Nov 26th!! (Yes after thanksgiving lol) • 25 min workouts! • no gym membership required • nutrition plan • access to 75 other workout programs • 1 FULL year of coaching with me and access to all my future challenges! There’s so much more aswell, message me for details or comment your 🌱 emoji below cause we’re growing!!
#onlinecoach #fitnesscoach #nutritioncoach #healthandfitness #healthymindbodyandsoul #fitmom #fitmomof2 #strongmeandmine #athomeworkouts #lifegoals
SIMPLE NUTRITION ®️ by FAFT RECIPES ******************* **************** Blueberry Power Cakes w/ Scrambled Eggs & Turkey Bacon
******************************************************• 1 - 5 1/2" power cake mixed with • 1 TBSP blueberries in the mix and
• 1 TBSP of blueberries on top with • 1 TBSP of Reddi-wip fat free whip cream • 4 scrambled egg whites topped with • 1 TBSP of Sargentos cheddar jack shredded cheese • 1 slice of Oscar Meyer turkey bacon
= 233.20 calories and 15 minutes preparation
Carbohydrates = 18 grams
Sugars = 3.9 grams
Fibers = 2.3 grams
Fats = 6 grams
Saturated Fats = 2.25 grams
Sodium = 579.17 mg
Protein = 24.6 grams
*****************************************************We cook what we call "brinner every Sunday evening we have our kiddos, and they LOVE these pancakes. They have no idea they are packed with protein and are whole grain. We never told them we switched mixes ;) You can buy reduced fat Sargentos cheese as well and cut out calories.
#cleaneating #cleaneatingrecipe #fitnessnutrition #nutrition #nutritioncoach #fitnessnutritionist #numnum #recipes #cleanrecipes #simplenutritionbyfaft #recipes #cleanrecipes
После долгих раздумий и уговоров друзей, наконец решила создать эту страничку.
И так обо мне... С самого детства просто обожала тему медицины 🔬🧬💊, но попала абсолютно в другую сферу деятельности💰. Но любовь к моим близким и неудержимое желание им помочь, привели меня обратно к медицине пару лет назад. Начала изучение диетологии и нутрициологии и поступила в Институт комплексного питания. Теперь я - официально сертифицированный нутрициолог🥰
Нутрициология - наука о питании и намного шире, чем диетология.
И так, планирую на этой страничке писать про питание и о влиянии еды на организм. Также буду делиться своим опытом, вкусными и простыми рецептами ❤️ #нутрициолог #здоровоепитание #диета #гулекосебе #растительноепитание #силарастений #plantbased #plantbaseddied #nutritioncoach #healthcoach
When you find your passion, you tend to follow that trail and never stop... never stop reading, researching, and learning. Then, at some point, you become a sort of expert in that passion, and can’t help but want to share your passion with others. My passion is health of body and mind. It’s health within bodies, within couples, within hearts, within individuals, and within families. I cannot wait to be a licensed Marriage and Family Therapist. MFTs counsel couples, families, and individuals. It’s been such a gift to coach others in health and fitness for the past 9 years as a personal trainer. And yet, I’m stoked to take it one step further! It’s not easy taking a more intimate look at your body and mind, but it’s worth it! 🤓 What do you love to study and learn about?