When the nutrition plan I’m on allows me to eat this....Yeah I’ll be sticking with it🤤✌🏼
Tacos 🌮 & Garlic Oven Roasted Brussels sprouts!
You honestly can’t go wrong with eating like this 🙌🏼
Did you know that during steady exercise at moderate to high intensity, you can burn through a full supply of glycogen in less than 90 minutes?
IF you have an ideal performance diet and show up to a race with a full supply of glycogen, it only provides about 1,400 to 1,800 calories of fuel. During steady exercise at moderate to high intensity, you can burn through that in less than 90 minutes.
The fastest finisher in the open division for the 2016 Beast at Owl’s Head was 4:01:46. The fastest finisher in the elite heat was 2:59:23. Hundreds of racers took over 7 hours to complete the race. YOU NEED FUEL FOR A SPARTAN BEAST. I repeat, you NEED to carry fuel and hydration for this race. 3+ hours is way too long to rely on a few water stations and your breakfast alone.
For an event like the Spartan Beast lasting more than 2.5 hours, you need to seriously consider your nutrition strategy and aim to consume 80-90 grams of carbohydrates and 600 ml of water per hour. You could start with 30-60 grams of carbohydrates for the first few hours, but you also don’t want to get too far behind in replenishment. You will finish the race having burned way more calories than you can eat regardless, but you don’t want there to be a massive discrepancy and end up bonking.
Ideally, you should have been testing out nutrition strategies during your long training days leading up to this race, so that you know exactly what works for you. You should not be trying new foods and strategies on race day.
#ocrnutrition #ocrathlete #ocr #obstaclecourse #obstaclecourseracing #obstaclecoursetraining #ocrtraining #sportsnutrition #athletefood #whatathleteseat #runnerfood #whatrunnerseat #enduranceathlete #ocrwc #toughmudder #spartanrace #mudhero #savagerace #spartanbeast #teamtap #tapitevery45 #endurancenutrition #racefuel #energygel #spartanultrabeast #spartanultra #toughestmudder #toughermudder #worldstoughestmudder #nutritionplan
CHEAT MEAL SATURDAY!! .
With our current program, we get one cheat meal a week, and we love our pizza!! With all the work we are putting into the workouts and the results we are already seeing only being in week 2, we don't want to go too crazy .
Homemade pizza dough, sauce and healthy(ish) fixings. We usually can eat a whole pizza each, on our own, but we are making healthier choices, so sharing it is .
What are your favorite toppings for pizza?
#pizza #pizzaislife #pepperonipizza #cheatmeals #healthierchoices #sharingmeanscaring
✌🏽What are two things you are in FULL control of this weekend that will either kickstart you in the right direction or finish your week strong?
🎛They are in YOUR control. You determine these controllable a & will either reap the rewards or suffer from your actions.
💪🏽🏋️🏽♂️Get your own Training & Nutrition plan by Directing messaging me or contact
Tag someone who should see this
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THE BATTLE OF THE POTATOES 🥔🍠
Which would you choose?
Ever wonder why sweet potatoes are deemed "healthier" than regular potatoes? 🤔Find out why they both deserve a place in our daily nutrition 🙂
🔸GLYCEMIC INDEX & LOAD: When comparing the GI & GL of the two, white potatoes are higher, which means they digest quickly and can send insulin levels skyrocketing. 🚀 -
(GI is a measure of how quickly a food converts to glucose.
GL is a measure of how much a food converts to glucose.) -
This is one of the main reasons why we are told to avoid food high in GI such as white potatoes. However GI & GL shouldn't be the deciding factor when judging the “healthiness” of the two, because:
1️⃣GI changes with food type (floury vs. waxy potatoes).
2️⃣GI changes when other foods are introduced. (We usually eat both potatoes & sweet potatoes as part of meals.)
3️⃣GI changes with food preparation.
🔸SUGAR: Naturally, sweet potatoes have 7 x the sugar content of regular potatoes.
🔸VITAMINS & MINERALS: In general, both are roughly similar in their vitamin and mineral content. Sweet potatoes are richer in Vitamin A & Beta-carotene, aiding growth and repair of the body’s tissues, muscles. 🏋🏼 While potatoes contain more than 3x the folate and have more potassium, which is important for postworkout recovery! 💪🏻
🔺In conclusion, it's a TIE! Overall, they're pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide an amazing variety of nutrients while keeping us full and energized. 🔋
I personally like sweet potatoes because it often satisfies my sugar cravings, especially when they're baked with peanut butter/almond butter on top 🤤
Credits to 📸 : @lizhwangbo
Follow us for the best healthy eating tips daily on IG 🍎
#foodmatters #healthiswealth #alkalize #butternutsquash #healthyhabits #cleaneating #girlgains #hearthealthy #calcium #eatcleantraindirty #turmeric #antioxidant #enzymes #nutritionplan #eatfresh #healthymama #healthcoach #gettinglean #probiotic #fitfoodporn #h
These are from results from MY Current challengers!
⚡Dropped 6-10 lbs
⚡Clothes are fitting better
⚡Feeling tighter (less wiggle 😉)
⚡Actually LOVING working out
Here's the 🔑 to success:
▶️Take Action towards STARTING!
▶️Stop trying to change EVERYTHING at once. ▶️Take Baby Steps
▶️Have a Plan
▶️Find a Group for Support
So if those results sound REALLY GOOD, this is for YOU!
If this sounds like a do-able plan and something you could do for 8 weeks, let's take action & do this!
Drop a 👍or shoot me a message!
🙏CALLING ALL CEREAL ADDICTS 🙌
Okay okay, this is really just mostly a reminder for me becaaaaause I eat cereal errnight after dinner.😉 Usually I finish dinner and then I pull out a small bowl and sprinkle in a little of @barbarasbakery
puffins cereal and a little of @purely_elizabeth
almond butter granola and a smidge of fruit and..... pour in da milk and voila! Dessert!❤👌 Can't be more than just a few cals, yeah? Cereal doesn't count.... right?🤔😘 😐Welp. Well I took the time to actually calculate how many cals my normal cereal bowl is and sometimes... it legit gets close to 400 calories. Now I don't normally count calories, but I know that maintaining weight and losing fat and fueling muscles all depend on keeping my diet in check. Especially since a couple hundo cals starts to add up if you're like me and do this EVERY. SINGLE. NIGHT. 😂😍 So every now and then I'll measure things out to make sure I'm keeping myself honest!😉😱 But lezz be real, I'm still gonna be eating dis errnight.😏
#cereal #cerealkilla #cerealaddict #cerealbowl #portionsizes #calories #caloriecontrol #caloriedeficit #caloriecount #nutritiontips #nutritionplan #servingsize #absaremadeinthekitchen
Brain fuel is so incredibly important. In order to carry out tasks, you need cognitive function. Food intake promotes and encourages that. High fats (unsaturated) and oils like omega 3s which can be found in nuts aid this cognitive function. High Antioxidants from blueberries or in my case today peaches. High proteins from eggs, meat or in my case quorn also help! I always have snacks beside me while I’m working but beware it can be easy to over eat on snacks too 😏
Afternoon snack 🥗
Chicken 🍗 (you can bake at 350f for 18 minutes be done ✅) 4onz of brocoli 🥦
3onz of cauliflowers
Some days, it’s a struggle to get in all of the nutrients needed for keeping up with a busy life. I don’t always want a smoothie bowl or a green juice. Sometimes I want a quick, satiating, savory, tangy sandwich...rainbow color optional 🌈
My favorite solution: Black Bean Jalapeño Rainbow Wraps 🌈 🌯🥕🍠 (link for the blog is in my bio). These are full of healthy fats, complex carbs, and a boatload of protein. Substitute whatever veggies you have on hand (or like better) and eat up ✨✨✨✌🏼
My plate looks very orange and brown tonight,,, I have Yorkshire pudding, roasted chicken, well I picked breast out of it,,, half of roasted butternut squash; carrot, chives and feta salad. I felt very hungry as I only had a breakfast and coffee,,, wrapped in chores I lost track of time,,, 😉
#nutrition #nutritionplan #diet #dietplan #dietfood #delicious #healthydiet #healthyliving #healthychoices #instahealth #cleaneating #cleanfood #mealplan #fatloss #fitfood #realfood #organic #goodmoodfood #nomnom #foodie #foodinspiration #bonappetit
In ja vedno vedno z nama najina prehrana! Reši naju na dolgih poteh, predolgih razmakih med hotelskimi obroki, odlična regeneracija po fitnesu, wellnessu in spaju.
One of the most simple ways to take care of your body in a major way is to stay hydrated!
Drinking enough water throughout the day makes a huge difference in how you look and feel!
Hydration is essential for fat loss, energy, glowing skin and staying healthy! Without plenty of water your beautiful body can’t function properly. Dehydration causes fatigue, slows down your metabolism (yikes) and increases unhealthy cravings!
The worst part? When you’re dehydrated, your body can’t burn fat efficiently ~ which means all of your hard work just doesn’t pay off.
Make all of your hard work count by drinking plenty of water, this is one of the keys to total success.
How much? At least 1/2 your body weight in ounces daily. This means if you weigh 150 lb, you should drink at least 75 ounces of water throughout the day.
🔥🔥🔥Ads may lie, Trainers may lie, but numbers don’t lie!! Congrats to one of our brand new BBF members Samantha. She’s officially 2 weeks into her 12 Week Total Transformation Program, and already down 8 lbs, 2% Body Fat💪🏾, 2 inches, and 1 pants 👖 size! Boom!!💥 if you want to stop struggling, and ready to see some immediate results like Sam. Hit that link ⤴️ in our bio now, or leave us a message in the comments ⤵️,to find out more! #personaltrainer #veganfitness #weightloss #homeworkouts
Just look at how a simple idea of a salad can turn out! 😻And we know you probably heard everything about all the health benefits of veggies. 🥗🥦🍅 But this is about colour and great taste! 🌈😋
Our 90-day GUT re-boot program is our most powerful and comprehensive method of assessing your current health status and creating a plan of natural health and healing that’s right for your GI goals. Our team offers distant and in office integrative wellness coaching using a 5-point model to address balancing the gut and microbiome for those struggling with deep-rooted GI concerns. Any person of any age who is committed to helping their body rid itself of leaky gut is the perfect candidate for this program. To learn more, visit out website or contact one of our team members! Link in bio.
Saturday is looking pretty bright 🔆 I must say! What #veggies
🍆🥒🍅🥗🥦🥔🍠 are you eating today⁉️
summer ☀️🌊has been filled with so much salad 🥗& I am not about to change that just yet so here I am with one of my BASIC refreshing bowls.
Deats▶️ bowl of arugula + cherry tomatoes 🍅 + chopped 🥒 cucumbers + kalamata olives + sliced red onions + feta cheese + balsamic EVOO dressing.
late morning #workout
🏋️♀️ today after this post, I am determined to get it done although feeling alittle sluggish tired 😴 this morning... late night 💃🍷shennanigans.. lets just blame it on that 😅
Crazy I got to meet @jimstoppani
just doing a morning run around @flylaxairport
and getting some of nutrition nugs on how to shape my diet and get myself back into that pack szn before the holidays... if you're having a hard time putting together or need some help with a program, I really advice to check his program out. I found him on @bodybuildingcom
a couple years ago and this guy gets it down to a science and will help with your result.
Thank you Jim for taking to time talk me, we'll definitely be in contact later on!
.com #phd #fitnessplans #nutritionplan #fitnessscience
SGH starts a series of NuT (Nutrition Tutelage) apprenticeship programs for young aspiring nutritionists & dieticians under the direct mentorship of our CEO, Saba Gul Hasan.
From field visits, real client interactions, planning their own career paths and working on projects pertaining to SGH, the NuT covers everything an fresh graduates needs!
HEALTHY vs HEALTHY😬😬 (read this caption!!)
Let me just say that I am a BIG FAN of eating HEALTHY FOOD (of course😂). However, trying to reach any fitness goal (fat loss/muscle gain) by simple “eating healthy” can be a frustrating journey.. 😩
Let me explain.🤔
3 years ago I didn’t know a single thing about calories or macronutrients. ZERO! So when I tried to go on a diet, and try to lose some weight, I would just start “eating healthy”. So I would cut out (what I thought was) unhealthy foods like bread, candy, chocolate etc. And only eat foods labeled as “healthy” (😭)
Guess what? It didn’t work. I didn’t lose any weight. So it was basically what I call a lose-lose situation (opposite of win-win😂). Because I didn’t get to eat the foods I enjoyed (🍕🍫) and it didn’t even make me lose weight🤥
Fast forward to around January 2016, I started learning about calories and macros. And the fact that I could fit some chocolate or some ice-cream into my otherwise healthy diet and still lose weight.🤯🤯 because total caloric intake is the nr. 1 thing that controls weight-management (Not if the food is “healthy” or “unhealthy”)
So to wrap up this reaaaally long caption (sorry😅) I want to say that HEALTH matters a lot. But when it comes to losing weight, there has to be an understanding of calories. Because as you can see in the picture there can be a big difference of calories in two foods even though they’re both “healthy” !!🤷♂️
If you read till here then I freakin love you! Hope you’re having the best weekend evrrr!
#healthydiet #healthysweets #healthytips #eathealthy #foodhealthy #dietplan #diet #dietfood #dieting #weightloss #weightlossplan #weightlossdiet #weightwatchers #wholefoods #slowlyveggie #fatlossjourney #fitnessrecipes #fatloss #guthealth #howtoloseweight #highprotein #losingweight #caloriecounting #countingcalories #nutritiontips #nutrition #nutritionplan #nutritioncoach
One of my favourite meal, Ratatouille!
So easy to make, full of colours and flavours in this little meal! 👉🍆 aubergine: anti-inflammatory, help the digestion, help to weight loss, potassium, copper, magnesium, vitamin B1. 👉🍄Mushroom: folate, vitamin B5, B3, biotin. 👉🌿Basil: anti-inflammatory and help the digestion, anti-bacterial. 👉🥒Zucchini: antioxidant, potassium, vitamin k, zinc, vitamin B1, B3, B6.
Olive oil and olives: good fat (omega 6) 👉🍅Chopped tomatoes : tomatoes contain lycopene which is a high antioxidant, the highest lycopene is found in tomato paste so you need to have it once a week.
##nutritionist #fat #weighlossmotivation #nutritionplan #burncalories #weighlossjourney #nutritional #nutritioncoach #nutritionpro #countingcalories #nutrition #weighloss #calories
#healthylifestyle #healthybodyhealthymind #healthybody #healthy #healthyrecipes #vegan #healthyfoodie #healthyfats #healthycooking #healthyandhappy #healthyeats
Доброе утро! 💪💪 Пускай день будет солнечным даже без солнца, если ты понимаешь, о чём я 😏😏 А у меня на #ЗАВТРАК
1. 2 яблока - 240 г - 107 ккал
2. Каша овсяная - 100 г - 109 ккал
Крупы нужно вбивать в программу в сухом виде, но в этот раз я забыла об этом, поэтому посчитала уже в готовом
3. 2 тоста с "Рикоттой" и форелью (да, это не сёмга 😂)
55 г хлеба, 40 г "Рикотты", 45 г форели - 146 г - 287 ккал
486 г + вода
Дооооброе утро 👀🍑💫 Сегодня на #ЗАВТРАК
1.Греческий йогурт 2% 160 г
2.Сушёные бананы 40 г
3. Протеиновый батончик с шоколадом "Виталад" 40 г
4. Вода 250 мл
Процесс приготовления на 3-ем слайде, а КБЖУ - на 4-ом.
Хорошего дня ❤
P.S. Прошу прощения за шум на видео, у нас во дворе идет стройка 💪😂