I had my first workout at my gym this week and it was a little bit of a fail.
I did my usual 10 min warm-up fast walk on the treadmill and continued on to the stairmaster for only 10 minutes 😩 In my defense, my headphones died a few minutes into my time on the stairmaster and it was *quite* difficult to even get to 10. But I beat my personal record of 30 flights in 10 minutes from last time by 2 WHOLE FLIGHTS 😅
Also I featured this song in my stories because before my headphones decided to suck, I found that this song has a perfect beat for working out!
Have you ever had anxiety? I had some time last year that I was having some anxiety panic attacks and I wanted some ways to try and work through it.
I have put together some anxiety management techniques for ways that helped me get through those times. It didn’t necessarily take it away but it definitely helped.
Sometimes when I felt out of sorts I would just enjoy sitting, breathing, focus on my family and focus on a positive thought. Focussing on them helped me a lot.
Link is in the bio for my management techniques❤️
Have you had anxiety? How did you get through those times?
What do you eat when you break your fast? Tip #3 just in time for the weekend. Don’t overeat when you break your fast. Fasting does not involve any specific WOE. Keto, vegan, carnivore, lchf, paleo it doesn’t matter. Eat ONLY until you are satisfied! That means don’t have seconds just because the food taste good. When I was new to fasting this was hard for me. I really didn’t know what it felt like to eat until I was satisfied. I always over ate because the food tasted soooooo good. Take the time to learn your body and don’t overeat on your refeeds. You will never make progress if you overeat every weekend. This applies to fasters like me who are in maintenance too. Please take the time to read my other 2 top secret tips! Have a grateful weekend.
- Double tag the pic
- Tag your friends
Which one is your Favourite?
Tag a Starbucks lover and keep them informed on the basic calorie properties of their favourite drinks ☕️🍵.
Whilst the only real coffee on this graphic is the black (Americano), the top tier can probably still be classed as authentic coffee. The bottom tier? Given most of the ingredients resemble an ice cream sundae, they are not probably coffee. Therefore if you regularly go out for a ‘coffee’, but consume a Frappuccino, you’re going out for dessert more so than going out for coffee.
Regardless of terminology, it’s useful it be aware of liquid calories consumed. For example, based on grande & 2% milk servings; 3 cinnamon roll Frappuccino’s per week will equate to 1470 calories. 7-10 vanilla latte’s per week equates to 1750-2500 calories. 25 Americano’s per week equates to 0 calories... -
Coffee is loved universally (and rightfully so), but if fat loss is the goal and little progress is being made, consuming a days worth of calories each week from ‘coffeeish drink’ may not be the best idea. However, any drink in this graphic can fit into any diet with as much regularity as you please, as long as it supports your overall energy balance target.
Coffee does not contain calories. Therefore a drink which classes itself as coffee, yet contains other ingredients which accumulate the calories of that drink into the hundreds, is probably not real coffee. Even if it is delicious 😉. -
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Obesity? by @smurray_32
Now let’s have some new content on this (IG) as well. Obesity. Research confirms that currently the cheapest foods are those containing high levels of fat & sugar (Drewnowski & Specter 2004). Thus the way to get the most kcals for the least $ is to eat a diet that is high in fat & sugar. While in isolation these may not be the leading drivers behind recent increases in obesity, together, hyper palatable, kcal dense foods contribute to overeating as they are the cheapest & most accessible foods available these days (Cawley 2004). Also, although kcal intake has increased levels of activity have stayed stable (if not less) than previous yrs (Harper & Lynch 1990, Gordon-Larsen et al 2006) meaning that extra kcal consumption is not compensated for through increases in activity. Results (as seen in the pic) have thus been an increase of obesity rates from ~15% to as high as 44.7% in some areas from 1980-2018 (Mitchell et al 2011).
Recap: In the 21stC people move less & eat more which to some respect would be ok if the foods/portions provided were regulated for kcals but this brings me onto the next point. THEY ARENT.
According to Young et al (2002) portion size began to grow in the 1970s rose quickly in the 1980s & have continued in alongside increasing bodyweight. Because kcal content increases with portion size it makes perfect sense why obesity rates continue to rise as larger portions not only contain more kcal but also encourage people to eat more (Rolls et al 200). The result is thus cheap, kcal dense foods served in portions large enough to feed a family yet alone a young child/teen or even grown adult.
Conclusion: Obesity is a huge problem worldwide & needs to be addressed however as much as you may want to blame sugar, fat, carbs, insulin etc. The main reason you are gaining weight is due to being exposed to an environment that now promotes excessive CALORIE intake & sedentary behaviour so eat less and/or move more.
There’s no “one size fits all” approach when it comes to selecting a diet program to follow. Despite what some people would have you believe, there is no “best” diet out there waiting for you to discover it either 🙊
The best diet protocol for you is the one that fits your lifestyle, which is going to make it easier for you to stay consistent. Don’t get it in your head that you HAVE to stick to one style of eating because someone told you it’s the only way, that’s a recipe for failure. Find the right one for you 🙌🏽
Happy Eating, whatever it is🍽🥗🌮🥓🥑😋
This.... in a nutshell.
BOOKMARK THIS POST FOR LATER↗️🔰
Another awesome visual and caption by @mrsportofficial:
- "I made this graphic almost 2 years ago. People thought I was crazy mentioning calories 😲😑. Still, every now and then I like to make some small changes and push it back out there for the new followers...
Let’s cut out the shit and get to it... Here’s what you need to know about losing weight👇🏼
Your goal is to consume less energy than you burn daily (while avoiding starving 🙄). This is how you're going to burn body fat. Apps like MyFitnessPal are great for tracking foods & portions. The 1 thing I love is that it really does show you how many "sneaky" calories you could be missing each day... yes, that jar of biscuits you destroy every evening isn’t accounted for 👀📱
Focusing each meal around protein means you're more likely to be fuller for longer. It’ll also help ensure that although you're in a calorie deficit, you have a sufficient amount of protein to maintain lean muscle tissue 💪🏼
Stay prepared is key 🔑. If you NEED sugar with your coffee at work, why not take a natural sweetener (like Stevia) with you? Not sure of what to snack on? Fruit, low-fat Greek yog, protein powder and Fibre One bars are all great lower-cal alternatives. Have a think where you could add more volume to your snacks for the amount of calories 🤔
Resistance training is a great way to supercharge your fat loss. It will help “tone", build muscle, boost your metabolism and make the process of weight loss a lot easier 👌🏼. Be sure to track your progress and increase the load over time 📝
Finally, stay consistent! If I had a penny for every person that gave up within a week or two 💰. Before you make any changes, follow this process for a good 6 weeks. Then you can start to think about making adjustments. Be patient, this shit takes times but once it's done right, you will be able to maintain it for life 🙌🏼
P.S. Treat yourself now and then. Life’s too short, man 🙃”
⚠️FREE MACRO CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️
Feeling really wiped out this week, not sure if it's from my blood donation or hormonal. But when I'm tired all I want to do is eat! Struggling. And for people who know me ...look I'm wearing a nightie, told you I'm not myself 😁😂
calories today: 1191
calories burned: 361
Sorry that I didn't post in the last days.
I'm so hungry rn, and I know that my mom brought me rice from a restaurant. But I can't eat it bc I ate too much already and it's too late to eat.
My meals for tomorrow are already planned, I hope I can stick to it
When you’re young💁🏼♀️, all you think about is a wedding💍ring. When you’re married👰🏼🤵🏼 all you think about is... donut🍩rings 🤣🙌🏻 - Deep thoughts. 👉🏻 Vegan Caramelized🍌Banana Pancake🥞 recipe coming tomorrow!
The first doughnut machine was invented in New York during 1920 🗽🍩
Over 10 billion donuts are made in the U.S. each year. 🌎
Today 13 people in the U.S. have the last name “Donut” or “Doughnut” 👨🏼⚕️👩🏼🍳👩🏼🏫
Boston has the most donut shops per person. 🍩🍩
Idk I woke up and I already knew i was going to binge, so I am proud of myself because I stayed under my binge-goal, but I am also freaking out. I really like that I am going to school again monday, with a new class and no parents who are gonna make me eat!!