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🔥Fire up that metabolism🔥
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Does eating more meals per day really boost your metabolism?
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Nope!:)
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Feel free to eat as many meals as your prefer while sticking to your daily calorie goals!
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#KISS #keepitsimple
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Are there benefits to more meals?! Heck yes!
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Eating more meals makes it easier to hit protein, veggie, and fruit goals!! If eating once per day, it is pretty darn hard to get all of your veggie servings in! Keep that in mind:)
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#commonsensenutrition #pellofitness #CarmelTotalFitness #iifym #mealfrequency #caloriescount #metabolism #fatburner #fatloss101 #diettips #dietsmadeasy #fatlossmadesimple #basics #habits #cleaneating #organiceats #foodie #dietchallenge #weightlosschallenge
🔥Fire up that metabolism🔥 - Does eating more meals per day really boost your metabolism? - Nope!:) - Feel free to eat as many meals as your prefer while sticking to your daily calorie goals! - #KISS  #keepitsimple  - Are there benefits to more meals?! Heck yes! - Eating more meals makes it easier to hit protein, veggie, and fruit goals!! If eating once per day, it is pretty darn hard to get all of your veggie servings in! Keep that in mind:) - #commonsensenutrition  #pellofitness  #CarmelTotalFitness  #iifym  #mealfrequency  #caloriescount  #metabolism  #fatburner  #fatloss101  #diettips  #dietsmadeasy  #fatlossmadesimple  #basics  #habits  #cleaneating  #organiceats  #foodie  #dietchallenge  #weightlosschallenge 
Post shoot | Keeping focus
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Super excited to get final shots back from @snhfoto today and couldn’t be happier with them.
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Feel they show some good muscle gain from the last two years and without doubt the best condition I have been in so far.
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However post shoot or competition can be a tricky time for many.
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You have been working towards a set goal and date for such a long time with an almost super focus that you never think about what happens after.
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For some they can really let the flood gates open with food and struggle to keep control.
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Or motivation for training can plummet now the goal is gone.
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In my experience the best thing to do is the following…
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1. Enjoy a few relaxed days of enjoying meals and drinks out with friends and family.
2. Then get back to tracking or more structured eating with calories at maintenance.
3. Have a new goal or something to work towards after, even it’s just starting a new training program.
4. Understand your weight will come back up but thats ok, set some small goals for your weight re gain so you can keep things in check.
5. Be happy with what you’ve achieved and move forward.
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I compare to the feeling post shoot to the last day of school or Uni. You are left what the feeling of ‘now what?’.
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Follow the above and you can’t go to far wrong.
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For me it’s full steam with rugby pre season while looking to gain some more muscle slowly over the next few years till no doubt some more shoots in the future.
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#caloriesburned #coutingcalories #caloriecounting #caloriescount #caloriedeficit #macros #carbs #protein #fats #weightlossjourney #weightlosssupport #weightlossmotivation #weightlosstips #weightlosscoach #weightlosscoaching #flexibledieting #flexiblediet #eatcleangetlean #cuttingcalories #dieting #dietgoals #summershred #weightlossfood #compprep #fitnessphotoshoot #photoshootprep #photoshoots #bodybuildingprep #offseasongains
Post shoot | Keeping focus - Super excited to get final shots back from @snhfoto today and couldn’t be happier with them. - Feel they show some good muscle gain from the last two years and without doubt the best condition I have been in so far. - However post shoot or competition can be a tricky time for many. - You have been working towards a set goal and date for such a long time with an almost super focus that you never think about what happens after. - For some they can really let the flood gates open with food and struggle to keep control. - Or motivation for training can plummet now the goal is gone. - In my experience the best thing to do is the following… - 1. Enjoy a few relaxed days of enjoying meals and drinks out with friends and family. 2. Then get back to tracking or more structured eating with calories at maintenance. 3. Have a new goal or something to work towards after, even it’s just starting a new training program. 4. Understand your weight will come back up but thats ok, set some small goals for your weight re gain so you can keep things in check. 5. Be happy with what you’ve achieved and move forward. - I compare to the feeling post shoot to the last day of school or Uni. You are left what the feeling of ‘now what?’. - Follow the above and you can’t go to far wrong. - For me it’s full steam with rugby pre season while looking to gain some more muscle slowly over the next few years till no doubt some more shoots in the future. - #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #caloriedeficit  #macros  #carbs  #protein  #fats  #weightlossjourney  #weightlosssupport  #weightlossmotivation  #weightlosstips  #weightlosscoach  #weightlosscoaching  #flexibledieting  #flexiblediet  #eatcleangetlean  #cuttingcalories  #dieting  #dietgoals  #summershred  #weightlossfood  #compprep  #fitnessphotoshoot  #photoshootprep  #photoshoots  #bodybuildingprep  #offseasongains 
You should always know that how you can cut down your calorie intake. Watch the video on my YouTube channel to learn some of the easiest ways to #reduceyourcalories
#nainjakapoor #nainja #cutdownsugar #cutdowncalories #reduceyourintake #tipstoeatless #dietitian #dietsuggestions #caloriecontrol #caloriecount #calorie #caloriedeficit #caloriescount
⭐️ Some tips for sticking to your diet changes ⭐️
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💁‍♀️ I actually hate this use of the word ‘diet’ because we all have a diet... it’s just that at times some of us might need to make changes to it in order to lose weight or improve our health.
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💧 Drink your water. We all know we should... but many of us don’t. Glass before every meal and with every cup of tea or coffee works well for me.
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🆘 Identify your 'danger' times or situations and try and avoid them. For example...
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⛽️ Pay at the pump if it stops you grabbing a bar of chocolate.
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🛒 Shop online if it helps you be stricter about what's in your trolley.
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🍔 Don’t drive past McDonald’s if you can’t resist the drive through... or make sure your purse / wallet is in the boot of the car!
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💅 If evenings are hard, paint your nails, apply a face mask or apply moisturiser to your legs... anything that keeps your hands busy and makes it difficult to snack.
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7️⃣ Apply a 7 minute rule if you fancy something 'naughty'... if you get the urge for chocolate or crisps and you haven't allowed for them within your calories for the day, make yourself wait 7 minutes first. Try and do something that doesn't involve food in that 7 minutes. I often find that the craving subsides in that time and I've had time to consider whether I really want those empty calories... or whether I'd rather be a tiny bit closer to my goal.
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🤷‍♀️ If you do eat something that you hadn't planned for - it's not the end of the world! You can't undo it and guilt helps no one. Don't write off the rest of the day or think 'I'll start again Monday' just get straight back onto your plan.
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❤️ Be kind to yourself and realise that you have to be patient. This has to be sustainable for a long time - eating salad leaves for dinner for the rest of your life isn't realistic... small changes add up to a big difference if you apply them consistently.
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#fatloss #weightloss #weightlossgoals #weightlosssuccess #weightlossjourney #dieting #diettips #nutrition #mindset #fattofit #fattofitjourney #fitfam #ukfitfam #runmummyrun #consistency #dedication #weightlosstips #diet #caloriescount #caloriedeficit #caloriecounting
⭐️ Some tips for sticking to your diet changes ⭐️ . 💁‍♀️ I actually hate this use of the word ‘diet’ because we all have a diet... it’s just that at times some of us might need to make changes to it in order to lose weight or improve our health. . 💧 Drink your water. We all know we should... but many of us don’t. Glass before every meal and with every cup of tea or coffee works well for me. . 🆘 Identify your 'danger' times or situations and try and avoid them. For example... . ⛽️ Pay at the pump if it stops you grabbing a bar of chocolate. . 🛒 Shop online if it helps you be stricter about what's in your trolley. . 🍔 Don’t drive past McDonald’s if you can’t resist the drive through... or make sure your purse / wallet is in the boot of the car! . 💅 If evenings are hard, paint your nails, apply a face mask or apply moisturiser to your legs... anything that keeps your hands busy and makes it difficult to snack. . 7️⃣ Apply a 7 minute rule if you fancy something 'naughty'... if you get the urge for chocolate or crisps and you haven't allowed for them within your calories for the day, make yourself wait 7 minutes first. Try and do something that doesn't involve food in that 7 minutes. I often find that the craving subsides in that time and I've had time to consider whether I really want those empty calories... or whether I'd rather be a tiny bit closer to my goal. . 🤷‍♀️ If you do eat something that you hadn't planned for - it's not the end of the world! You can't undo it and guilt helps no one. Don't write off the rest of the day or think 'I'll start again Monday' just get straight back onto your plan. . ❤️ Be kind to yourself and realise that you have to be patient. This has to be sustainable for a long time - eating salad leaves for dinner for the rest of your life isn't realistic... small changes add up to a big difference if you apply them consistently. . #fatloss  #weightloss  #weightlossgoals  #weightlosssuccess  #weightlossjourney  #dieting  #diettips  #nutrition  #mindset  #fattofit  #fattofitjourney  #fitfam  #ukfitfam  #runmummyrun  #consistency  #dedication  #weightlosstips  #diet  #caloriescount  #caloriedeficit  #caloriecounting 
A SOLID nutritional strategy is a long term PLAN. Diets fail because they have no plan and teach you nothing. 
At MacroMissionary our strategy is 
1️⃣pre goal phase (think pre season)
2️⃣goal phase (think in season)
3️⃣post goal phase (think off season)
4️⃣maintenance

Diet breaks are used as needed such as for vacations and special life events. For elite athletes or some physique athletes reverse dieting is needed or used going INTO their event and sometimes post event. 
It’s easy to diet when a goal is present. Most people go wrong by not doing a solid post goal plan and that’s where things can go horribly wrong as it leads to skipping the pre diet phase and jumping right into another goal phase. I’d say a coach is needed mostly in the post goal phase. Most people are motivated and in the zone leading up to their goal and don’t have any strategy in place once it’s met. 
Need help establishing a post goal plan?  We can help💯
A SOLID nutritional strategy is a long term PLAN. Diets fail because they have no plan and teach you nothing. At MacroMissionary our strategy is 1️⃣pre goal phase (think pre season) 2️⃣goal phase (think in season) 3️⃣post goal phase (think off season) 4️⃣maintenance Diet breaks are used as needed such as for vacations and special life events. For elite athletes or some physique athletes reverse dieting is needed or used going INTO their event and sometimes post event. It’s easy to diet when a goal is present. Most people go wrong by not doing a solid post goal plan and that’s where things can go horribly wrong as it leads to skipping the pre diet phase and jumping right into another goal phase. I’d say a coach is needed mostly in the post goal phase. Most people are motivated and in the zone leading up to their goal and don’t have any strategy in place once it’s met. Need help establishing a post goal plan? We can help💯
A slice of 50/50 bread for breakfast even though my son had a bit, like always 😂 #losingweightthehealthyway #losingweightjourney #myfitnesspal #calories #feelinggood #motivation #myfitnesspal #calories #carbsgalore #caloriecounting #caloriescount
ALL CALORIES COUNT. STARVATION MODE DOES NOT EXIST
(Thanks Skeletor! 👋)
📸 by @tjmrobertson 👈
Know a nutrition guru who says calories don’t matter as long as you’re eating real food?
👉Or claims starvation mode / insulin/ hormones are reasons for not losing weight⁉️
🏃🏃Send them to see Skeletor & Run Away! FAST!
・・・
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#calories #caloriecounting #caloriescount #weightlosstips #weightlosshelp #fatloss #fatburning #fatlosshelp #fatlosstips #stubbornfat #bellyfat #fatlossprogress #fitness #fit #fitnesshelp #weightlossstruggle #weightlosssupport #dieting #diethelp #diettips #losingfat #losingweight #detoxtea #supplements #fatburner #starvationmode #insulin #sugar
ALL CALORIES COUNT. STARVATION MODE DOES NOT EXIST (Thanks Skeletor! 👋) 📸 by @tjmrobertson 👈 Know a nutrition guru who says calories don’t matter as long as you’re eating real food? 👉Or claims starvation mode / insulin/ hormones are reasons for not losing weight⁉️ 🏃🏃Send them to see Skeletor & Run Away! FAST! ・・・ - - - #calories  #caloriecounting  #caloriescount  #weightlosstips  #weightlosshelp  #fatloss  #fatburning  #fatlosshelp  #fatlosstips  #stubbornfat  #bellyfat  #fatlossprogress  #fitness  #fit  #fitnesshelp  #weightlossstruggle  #weightlosssupport  #dieting  #diethelp  #diettips  #losingfat  #losingweight  #detoxtea  #supplements  #fatburner  #starvationmode  #insulin  #sugar 
💥HEALTHY NUTRITION MADE SIMPLE💥
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🦄Have you ever wanted to improve your nutrition, but found that there is so much info “out there” on diets, on tracking, and what foods to eat, etc. that you get overwhelmed and don’t know where to start? -
🐔The information overload regarding nutrition is super confusing, and invariably everyone’s program is “The One”. The one that will finally get you the results that you want.  Until you read about the “other one”.
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➡️Here’s the thing:  Healthy nutrition doesn’t have to be complicated.  In fact, it isn’t.  So let’s not complicate it.  You want to improve your nutrition?  Try some, or all of these:
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✅Eat lots of fruits and vegetables.  You can’t go wrong here
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✅Eat lean protein - Try to get lean protein in at every meal.
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✅Drink more water - Can never go wrong here as well.  An area I need to improve upon -
✅Track your nutrition - Want to take your nutrition to the next level?  Start tracking what you eat and drink.  The information you get from this is incredibly helpful for finding a calorie deficit and maintenance calories.  You can track on a self made spreadsheet or use a convenient app like Mike’s Macros from my friend @mikevacanti, or  Nibble Nutrition from my friend @maxweberfit. Tracking has never been easier
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✅Eat mostly whole unprocessed foods - You don’t have to be perfect here, but whole foods are more nutrient dense and ultimately more satisfying -
✅Add a splash of treats you love, because after all, life is too short not to have chocolate 🍫 or pizza 🍕
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🍩Don’t think you have to overhaul every aspect of how you eat. It’s not going to be perfect, and that’s OK.  Keep things basic and maybe focus on one or two of these at a time, and before you know it, you will have created new nutritional habits that will last a life time.
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➡️What is the one nutrition tip that works best for you?  Let me know below👇🏻
💥HEALTHY NUTRITION MADE SIMPLE💥 - 🦄Have you ever wanted to improve your nutrition, but found that there is so much info “out there” on diets, on tracking, and what foods to eat, etc. that you get overwhelmed and don’t know where to start? - 🐔The information overload regarding nutrition is super confusing, and invariably everyone’s program is “The One”. The one that will finally get you the results that you want. Until you read about the “other one”. - ➡️Here’s the thing: Healthy nutrition doesn’t have to be complicated. In fact, it isn’t. So let’s not complicate it. You want to improve your nutrition? Try some, or all of these: - ✅Eat lots of fruits and vegetables. You can’t go wrong here - ✅Eat lean protein - Try to get lean protein in at every meal. - ✅Drink more water - Can never go wrong here as well. An area I need to improve upon - ✅Track your nutrition - Want to take your nutrition to the next level? Start tracking what you eat and drink. The information you get from this is incredibly helpful for finding a calorie deficit and maintenance calories. You can track on a self made spreadsheet or use a convenient app like Mike’s Macros from my friend @mikevacanti, or Nibble Nutrition from my friend @maxweberfit. Tracking has never been easier - ✅Eat mostly whole unprocessed foods - You don’t have to be perfect here, but whole foods are more nutrient dense and ultimately more satisfying - ✅Add a splash of treats you love, because after all, life is too short not to have chocolate 🍫 or pizza 🍕 - 🍩Don’t think you have to overhaul every aspect of how you eat. It’s not going to be perfect, and that’s OK. Keep things basic and maybe focus on one or two of these at a time, and before you know it, you will have created new nutritional habits that will last a life time. - ➡️What is the one nutrition tip that works best for you? Let me know below👇🏻
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Training plans | What makes a good one?
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To make progress in the gym you need to have a good plan. You can only adhoc it for so long.
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When you have been training for a while making progress in the gym becomes harder as your room for growth and gains start to reduce.
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So getting your training plan right is essential if you want to make progress.
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I mean who doesn’t want to improve?
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These are some of my top tips for a good plan and things I see that people get wrong.
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The plan needs to ideally train most muscle groups at least twice a week. Of course some muscle groups can take more of a hammering than others like shoulders, arms and calves compared to hamstrings and quads.
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Using a variety of rep ranges will allow you to get a balance of mechanical tension, metabolic stress and muscle damage which is vital for muscle hypertrophy.
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The plan also needs to be progressive over time with loads, reps, sets and basically total volume of work.
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Finally don’t forget how training should be enjoyable.
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No one is forcing you to go to the gym so if you are giving a lot of time to training you might as well enjoy it.
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If you don’t feel your training and training plan is where you want to be HIT ME UP A DM and if I can help in some way I will.
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#strengthcoach #gymexercises #muscletoning #gymwork #gymworkouts #gymlife #gymplan #gymtips #gymhacks #workouttips #workoutplans #gymnewbie #fitnessnewbie #gluteworkouts #upperbodyworkout #lowerbodyworkout #lowerbodyworkouts #caloriesburned #coutingcalories #caloriecounting #caloriescount #instagymfit #weightlosssupport #fullbody #fullbodyworkout #freeworkout #trainingplans #gymworkout #fullbodytraining
Training plans | What makes a good one? - To make progress in the gym you need to have a good plan. You can only adhoc it for so long. - When you have been training for a while making progress in the gym becomes harder as your room for growth and gains start to reduce. - So getting your training plan right is essential if you want to make progress. - I mean who doesn’t want to improve? - These are some of my top tips for a good plan and things I see that people get wrong. - The plan needs to ideally train most muscle groups at least twice a week. Of course some muscle groups can take more of a hammering than others like shoulders, arms and calves compared to hamstrings and quads. - Using a variety of rep ranges will allow you to get a balance of mechanical tension, metabolic stress and muscle damage which is vital for muscle hypertrophy. - The plan also needs to be progressive over time with loads, reps, sets and basically total volume of work. - Finally don’t forget how training should be enjoyable. - No one is forcing you to go to the gym so if you are giving a lot of time to training you might as well enjoy it. - If you don’t feel your training and training plan is where you want to be HIT ME UP A DM and if I can help in some way I will. - #strengthcoach  #gymexercises  #muscletoning  #gymwork  #gymworkouts  #gymlife  #gymplan  #gymtips  #gymhacks  #workouttips  #workoutplans  #gymnewbie  #fitnessnewbie  #gluteworkouts  #upperbodyworkout  #lowerbodyworkout  #lowerbodyworkouts  #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #instagymfit  #weightlosssupport  #fullbody  #fullbodyworkout  #freeworkout  #trainingplans  #gymworkout  #fullbodytraining 
Yesterday was my little boys birthday as he is now 2! We had a little garden party, and I had one beef burger, chicken burger, strawberries in chocolate coating and when I got home I had a packet of crisps, I did draw the line the other day but it was my boys birthday I couldn't say no to a bit of chocolate! Back on plan today, doing my meal plans :) #calories #carbsgalore #caloriescount #caloriecounting #losingweight #losingweightjourney #losingweightfeelinggreat #losingweightthehealthyway #myfitnesspal #motivation #feelinggood
Yesterday was my little boys birthday as he is now 2! We had a little garden party, and I had one beef burger, chicken burger, strawberries in chocolate coating and when I got home I had a packet of crisps, I did draw the line the other day but it was my boys birthday I couldn't say no to a bit of chocolate! Back on plan today, doing my meal plans :) #calories  #carbsgalore  #caloriescount  #caloriecounting  #losingweight  #losingweightjourney  #losingweightfeelinggreat  #losingweightthehealthyway  #myfitnesspal  #motivation  #feelinggood 
Sorry slimming worlders but your way of baked oats just really sucked with that sour taste from the yoghurt so I've upgraded it.. I just used milk and butter instead and could've saved a bunch of calories by using lower fat butter and skimmed milk.. I also put a spoon of real sugar on but will probably switch to sweetener next time.. They taste so much better this way!.. When I'm properly counting calories again I'll find out exactly what's in this.. @nimnam32 I've made it work!.. You can try it now 😂

Cup of oats
1 egg
1 spoon of sugar/sweetener
Tsp of vanilla
Knob of butter 
Splash of milk
Bake for 25 mins or so 
#homelife #mumlife #cleaneating #healthy #healthierliving #healthieroptions #myfitnessjourney #bakedoats #slimmingworld #upgrade #countingcalories #caloriescount #weightloss #thisgirlcan #mumsthatcook #instafood #tastyfood #lovefood #wednesday #breakfast #fitfam #staybuff #gym
Sorry slimming worlders but your way of baked oats just really sucked with that sour taste from the yoghurt so I've upgraded it.. I just used milk and butter instead and could've saved a bunch of calories by using lower fat butter and skimmed milk.. I also put a spoon of real sugar on but will probably switch to sweetener next time.. They taste so much better this way!.. When I'm properly counting calories again I'll find out exactly what's in this.. @nimnam32 I've made it work!.. You can try it now 😂 Cup of oats 1 egg 1 spoon of sugar/sweetener Tsp of vanilla Knob of butter Splash of milk Bake for 25 mins or so #homelife  #mumlife  #cleaneating  #healthy  #healthierliving  #healthieroptions  #myfitnessjourney  #bakedoats  #slimmingworld  #upgrade  #countingcalories  #caloriescount  #weightloss  #thisgirlcan  #mumsthatcook  #instafood  #tastyfood  #lovefood  #wednesday  #breakfast  #fitfam  #staybuff  #gym 
Calories made simple 👑 
A lot of you will hear me talking about tracking calories and how it’s a great way to lose weight.

Some people will already know this but a large group still fail to understand the basics, which is why I will break it down for you today.

Calories are the food we intake on a daily basis to function. The recommended intake for a male is 2500 and females are 2000.

To be in a calorie deficit to create weight loss, you need to be consuming less calories than what your body needs to function. The optimal amount of deficit for most people to lose weight is roughly to be in a 300-500 calorie deficit a day. This deficit can be created by eating less or doing more exercise. 
The benefits of calorie counting are that you can still eat what you want within reason. You can also keep some calories back on certain days which can then be used at the weekend if this is a time you find you eat more due to social events or family meals out.

The most important factor is to track accurately, be consistent and have a little patience. 
I would definitely recommend my fitness pal as a calorie tracker but it’s still worth ensuring the cals on the app are accurate to the packets as some people seem to enter crazy stuff. 
Follow these steps and the results will come.

If you have any questions or would like to know more, send me a message today. #calories #caloriescount #diet #dieting #diettips #nutrition #weights #weightloss #cutting #food #body #bodybuilder #bodybuilding #powerlifting #bodytransformation #training #exercise #myfitnesspal #pt #coach #muscle #gym #gymtips #workout #workoutmotivation #bodybuildingtips #nofads #eating #loseweightfast #losewieght
Calories made simple 👑 A lot of you will hear me talking about tracking calories and how it’s a great way to lose weight. Some people will already know this but a large group still fail to understand the basics, which is why I will break it down for you today. Calories are the food we intake on a daily basis to function. The recommended intake for a male is 2500 and females are 2000. To be in a calorie deficit to create weight loss, you need to be consuming less calories than what your body needs to function. The optimal amount of deficit for most people to lose weight is roughly to be in a 300-500 calorie deficit a day. This deficit can be created by eating less or doing more exercise. The benefits of calorie counting are that you can still eat what you want within reason. You can also keep some calories back on certain days which can then be used at the weekend if this is a time you find you eat more due to social events or family meals out. The most important factor is to track accurately, be consistent and have a little patience. I would definitely recommend my fitness pal as a calorie tracker but it’s still worth ensuring the cals on the app are accurate to the packets as some people seem to enter crazy stuff. Follow these steps and the results will come. If you have any questions or would like to know more, send me a message today. #calories  #caloriescount  #diet  #dieting  #diettips  #nutrition  #weights  #weightloss  #cutting  #food  #body  #bodybuilder  #bodybuilding  #powerlifting  #bodytransformation  #training  #exercise  #myfitnesspal  #pt  #coach  #muscle  #gym  #gymtips  #workout  #workoutmotivation  #bodybuildingtips  #nofads  #eating  #loseweightfast  #losewieght 
#wednesdaywisdom

Do you eat a healthy diet, filled with meats, fruits, vegetables, "clean carbs" and healthy fats?

You stopped eating bread, sugar and junk to help you drop body fat, but your body hasn't changed or you have actually gotten fatter?

Well the thing is, a calorie is a calorie. Healthy food has calories to, so if you are still over consuming calories you still won't lose any body fat! Cutting out chocolate and adding in foods like avocado is probably going to yield a similar calorific value, so nothing will happen! Yes natural foods have more health benefits but if the goal is fat loss then calories have to be controlled. Not just for a day or two but consistently, for weeks, to see real results!

#fatlosstips #fatloss #caloriescount #bespokebodiespersonaltraining #jdgymsrochdale #jdgym #personaltrainerrochdale #personaltraining
#wednesdaywisdom  Do you eat a healthy diet, filled with meats, fruits, vegetables, "clean carbs" and healthy fats? You stopped eating bread, sugar and junk to help you drop body fat, but your body hasn't changed or you have actually gotten fatter? Well the thing is, a calorie is a calorie. Healthy food has calories to, so if you are still over consuming calories you still won't lose any body fat! Cutting out chocolate and adding in foods like avocado is probably going to yield a similar calorific value, so nothing will happen! Yes natural foods have more health benefits but if the goal is fat loss then calories have to be controlled. Not just for a day or two but consistently, for weeks, to see real results! #fatlosstips  #fatloss  #caloriescount  #bespokebodiespersonaltraining  #jdgymsrochdale  #jdgym  #personaltrainerrochdale  #personaltraining 
😂Ketards also love to tell everyone they are on Keto & continuously spout Bro-science bullshit about sugar 😂
Repost @danny_boy_fitness
・・・ There IS a difference! 👍
I have quite a few Keto followers. That’s fine. If you like Keto and it works for you. Power to you. 👌
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It’s Keto zealots, aka Ketards that are the issue. 😒
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I have to give credit where credit is due, it wasn’t me that came up with the name ‘ketard’ for Keto zealots. You have @martinnutrition to thank for that. 🙂
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#keto #ketard #ketodiet #martinmacdonald #highfatlowcarb #hflc #zealot #hflcdiet #evidencebasednutrition #fatbombs #diet #calorieslivesmatter #energybalance #caloriescount #timnoakes #garytaubes #insulinhypothesis #obesityepidemic #causeofobesity #insulin #fatgain #science #evidencebasedpractice #caloriesincaloriesout #ketozealots #ketoweightloss #ketogenicdiet
😂Ketards also love to tell everyone they are on Keto & continuously spout Bro-science bullshit about sugar 😂 Repost @danny_boy_fitness ・・・ There IS a difference! 👍 I have quite a few Keto followers. That’s fine. If you like Keto and it works for you. Power to you. 👌 . It’s Keto zealots, aka Ketards that are the issue. 😒 . I have to give credit where credit is due, it wasn’t me that came up with the name ‘ketard’ for Keto zealots. You have @martinnutrition to thank for that. 🙂 . . . . . . #keto  #ketard  #ketodiet  #martinmacdonald  #highfatlowcarb  #hflc  #zealot  #hflcdiet  #evidencebasednutrition  #fatbombs  #diet  #calorieslivesmatter  #energybalance  #caloriescount  #timnoakes  #garytaubes  #insulinhypothesis  #obesityepidemic  #causeofobesity  #insulin  #fatgain  #science  #evidencebasedpractice  #caloriesincaloriesout  #ketozealots  #ketoweightloss  #ketogenicdiet 
A great omelette is all in the preparation & presentation💯

Here’s the Sharks guide to a perfect restaurant  omelette 🦈pre cook the veggies by themselves This condenses then big time so you can fit more in 🦈cook the egg in separate skillet and once the one side is done flip it like a pancake
🦈put in the veggies, fold over and enjoy😋
A great omelette is all in the preparation & presentation💯 Here’s the Sharks guide to a perfect restaurant omelette 🦈pre cook the veggies by themselves This condenses then big time so you can fit more in 🦈cook the egg in separate skillet and once the one side is done flip it like a pancake 🦈put in the veggies, fold over and enjoy😋
When the supermarket has all your favourite low calorie snacks on special offer of £1 each so you buy them all 😍, now I just have to practice not eating them all in one go 😂 #snacks #lowcalorie #hippeas #propercorn #brunchbar #delicious #macros #carbs #protein #fats #flexibledieting #alittleofwhatyoufancy #portioncontrol #caloriescount #fitspo #myfitnessjourney
Say cheese! ...and egg and bacon and burger, actually, let’s make it a double!!
Cousins through hiking the AT stop for 48hrs of RnR. 1,500 miles behind them, only 600 more miles to go. * 
#hikng 
#AT 
#apalachiantrail 
#throughhike 
#massachusettsphotographer 
#calories 
#naturalmassachusetts 
#visittheberkshires 
#visitmass 
#nikonphotography 
#caloriescount 
#hungry 
#ipulledoverforthis
#igersnewengland 
#ignewengland 
#massachusettsoutdoors 
#camping 
#campinglife 
#modmixx 
#strong 
#igersusa
#athlete
Say cheese! ...and egg and bacon and burger, actually, let’s make it a double!! Cousins through hiking the AT stop for 48hrs of RnR. 1,500 miles behind them, only 600 more miles to go. * #hikng  #AT  #apalachiantrail  #throughhike  #massachusettsphotographer  #calories  #naturalmassachusetts  #visittheberkshires  #visitmass  #nikonphotography  #caloriescount  #hungry  #ipulledoverforthis  #igersnewengland  #ignewengland  #massachusettsoutdoors  #camping  #campinglife  #modmixx  #strong  #igersusa  #athlete 
Low on time?  Bulk cooking can be a great option!  This is a double recipe of our MacroMissionary “Breakfast Beef” recipe. You can pop a serving in a Tupperware and eat on the go warm or cold or simply have several meals made for the week. This made 10 servings
205 Kcal
36.1 Protein
7 Carbs
3.6 Fat

Busy week planned so these will come in handy🙌💯
Low on time? Bulk cooking can be a great option! This is a double recipe of our MacroMissionary “Breakfast Beef” recipe. You can pop a serving in a Tupperware and eat on the go warm or cold or simply have several meals made for the week. This made 10 servings 205 Kcal 36.1 Protein 7 Carbs 3.6 Fat Busy week planned so these will come in handy🙌💯
Repost from @aworkoutroutine.
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It's almost like too many calories are what cause weight gain.
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Because that's what causes weight gain.
Repost from @aworkoutroutine. . It's almost like too many calories are what cause weight gain. . Because that's what causes weight gain.
NEWSFLASH: Healthy food won't help you lose weight.... ....if you eat too much of it!! People often feel that they're struggling to lose weight or that diets aren't working for them when in fact they're actually eating more than they realise.

I see this in these main areas:
- mindless eating that's not related to hunger - can be due to boredom, emotional eating or habit, for example - portion sizing - just because your calorie tracker says 1 serving in the app equates to X calories, doesn't mean the serving on your plate is the same size...50g is less than you think! - thinking it's ok to eat "healthy" food or snacks - whether these are protein bars, flapjack, nuts or seeds....the calories count.

Now if I were to eat ALL of this luscious graze.com UK lemon drizzle flapjack (my favourite!!) I'd be eating 264 calories. 
This one snack alone would then take my calorie intake for the day 100kcals over my target..... not a massive amount in itself.

But imagine you do this every time you eat!! Studies show that women tend to under report their calories more so than men, & by as much as 900kcal per day.....still think it's the diet that's not working?

For me this aft, I know I can have 1 of the 3 flapjack fingers at just 88kcals, eat it mindful & enjoy every delicious lemony bite & use my "save it pot" to keep the rest for another day.

#portioncontrol - where size really does matter!! #macnutrition #mindset #food #snacks #caloriescount
NEWSFLASH: Healthy food won't help you lose weight.... ....if you eat too much of it!! People often feel that they're struggling to lose weight or that diets aren't working for them when in fact they're actually eating more than they realise. I see this in these main areas: - mindless eating that's not related to hunger - can be due to boredom, emotional eating or habit, for example - portion sizing - just because your calorie tracker says 1 serving in the app equates to X calories, doesn't mean the serving on your plate is the same size...50g is less than you think! - thinking it's ok to eat "healthy" food or snacks - whether these are protein bars, flapjack, nuts or seeds....the calories count. Now if I were to eat ALL of this luscious graze.com UK lemon drizzle flapjack (my favourite!!) I'd be eating 264 calories. This one snack alone would then take my calorie intake for the day 100kcals over my target..... not a massive amount in itself. But imagine you do this every time you eat!! Studies show that women tend to under report their calories more so than men, & by as much as 900kcal per day.....still think it's the diet that's not working? For me this aft, I know I can have 1 of the 3 flapjack fingers at just 88kcals, eat it mindful & enjoy every delicious lemony bite & use my "save it pot" to keep the rest for another day. #portioncontrol  - where size really does matter!! #macnutrition  #mindset  #food  #snacks  #caloriescount 
I’ve been to @vanswarpedtour 7 times and have never bought a shirt because they usually don’t have my size. Being as this could be my final show I bought this shirt that doesn’t fit me, but it will. 
Trust the process. .
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 #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlosssupport #myfitnesspal #myfitnesspaljourney #healthyjourney #healthymind #healthsupport  #caloriecounting #caloriescount  #weightloss # #weightwatchers #caloriecounting #caloriescount #gymmotivation #workhard #obesetobeast
I’ve been to @vanswarpedtour 7 times and have never bought a shirt because they usually don’t have my size. Being as this could be my final show I bought this shirt that doesn’t fit me, but it will. Trust the process. . . . . #weightloss  #weightlossjourney  #weightlosstransformation  #weightlossmotivation  #weightlosssupport  #myfitnesspal  #myfitnesspaljourney  #healthyjourney  #healthymind  #healthsupport  #caloriecounting  #caloriescount  #weightloss  # #weightwatchers  #caloriecounting  #caloriescount  #gymmotivation  #workhard  #obesetobeast 
So I didn't post yesterday because I forgot to take pictures, but these past few days I haven't been eating well, but yesterday I had a bowl of shreddies, packet of crisps, chocolate bar and the smallest bag of stars and cookie dough.. I thought enough was enough and didn't have anything from late afternoon onwards, I checked the scales this morning I gained 1lb, going for a long walk today To burn it off #losingweightthehealthyway #healthylifestyle #healthyfood #fitnessmotivation #fitnesspal #livingthelife #caloriescount
So I didn't post yesterday because I forgot to take pictures, but these past few days I haven't been eating well, but yesterday I had a bowl of shreddies, packet of crisps, chocolate bar and the smallest bag of stars and cookie dough.. I thought enough was enough and didn't have anything from late afternoon onwards, I checked the scales this morning I gained 1lb, going for a long walk today To burn it off #losingweightthehealthyway  #healthylifestyle  #healthyfood  #fitnessmotivation  #fitnesspal  #livingthelife  #caloriescount 
Anyone who has been on a diet will have uttered these words at some point.
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I’ve been guilty of it myself in the past.
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But this statement implies guilt for eating the foods you love.
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No one should feel bad for eating chocolate, biscuits, pizza, burgers, or whatever it may be.
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It’s perfectly normal.
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There are no bad foods, just bad portion sizes.
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Denying yourself the foods you love will only make you crave them more.
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Which inevitably leads to a binge and the stop-start, yo-yo dieting cycle that is far too commonplace.
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Allowing yourself some ‘junk food’ occasionally will greatly increase your chances of long-term weight loss success.
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Get 80-90% of your calories from nutritious wholefood sources and treat yourself the remainder.
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Psychologically your diet will much more bearable when you allow yourself the occasional 'treat'.
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You don’t have to ‘be good’ all of the time.
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It’s just not possible.
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Flexible Dieting will help you to lose weight, feel satiated, stay healthy, and prevent you from giving up and starting over every Monday because you ‘broke your diet with junk food’.
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Anyone who has been on a diet will have uttered these words at some point. . I’ve been guilty of it myself in the past. . But this statement implies guilt for eating the foods you love. . No one should feel bad for eating chocolate, biscuits, pizza, burgers, or whatever it may be. . It’s perfectly normal. . There are no bad foods, just bad portion sizes. . Denying yourself the foods you love will only make you crave them more. . Which inevitably leads to a binge and the stop-start, yo-yo dieting cycle that is far too commonplace. . Allowing yourself some ‘junk food’ occasionally will greatly increase your chances of long-term weight loss success. . Get 80-90% of your calories from nutritious wholefood sources and treat yourself the remainder. . Psychologically your diet will much more bearable when you allow yourself the occasional 'treat'. . You don’t have to ‘be good’ all of the time. . It’s just not possible. . Flexible Dieting will help you to lose weight, feel satiated, stay healthy, and prevent you from giving up and starting over every Monday because you ‘broke your diet with junk food’. . . . . . . . . . .
The Best Form of Cardio?
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A question I get a lot.
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Honestly if you are using cardio in your pursuit of weight loss there isn't one.
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Choose a type of cardio based on the below.
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1. One you can do consistently.
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2. One that burns calories at a good rate.
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3. One that you can recover from for your resistant training.
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4. One you enjoy, or at least enjoy more than others.
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If you like some HIIT then crack on, if you like a power walk great and if you like to use the stepper then great.
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It's just helping you burn energy so follow the above and you can't go far wrong.
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There are of course other benefits from cardio such as improved cardiovascular health, actually feeling fit and also potentially aiding your recovery in between harder sets in the gym so you can work harder on average.
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For me when I am dieting I use the incline treadmill at a fast paced walk and crack on.
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Whats your cardio of choice?
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#caloriesburned #coutingcalories #caloriecounting #caloriescount #caloriedeficit #macros #carbs #protein #fats #weightlossjourney #weightlosssupport #weightlossmotivation #weightlosstips #weightlosscoach #weightlosscoaching #dieting #dietgoals #summershred #summersocial #summerdiet #diettips #fatlosstips #dietingtips #weightlosssecrets #fastedcardio #cardioworkout #hiitworkout #crosstrainer #burningcalories #cardio🏃
The Best Form of Cardio? - A question I get a lot. - Honestly if you are using cardio in your pursuit of weight loss there isn't one. - Choose a type of cardio based on the below. - 1. One you can do consistently. - 2. One that burns calories at a good rate. - 3. One that you can recover from for your resistant training. - 4. One you enjoy, or at least enjoy more than others. - If you like some HIIT then crack on, if you like a power walk great and if you like to use the stepper then great. - It's just helping you burn energy so follow the above and you can't go far wrong. - There are of course other benefits from cardio such as improved cardiovascular health, actually feeling fit and also potentially aiding your recovery in between harder sets in the gym so you can work harder on average. - For me when I am dieting I use the incline treadmill at a fast paced walk and crack on. - Whats your cardio of choice? - #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #caloriedeficit  #macros  #carbs  #protein  #fats  #weightlossjourney  #weightlosssupport  #weightlossmotivation  #weightlosstips  #weightlosscoach  #weightlosscoaching  #dieting  #dietgoals  #summershred  #summersocial  #summerdiet  #diettips  #fatlosstips  #dietingtips  #weightlosssecrets  #fastedcardio  #cardioworkout  #hiitworkout  #crosstrainer  #burningcalories  #cardio 🏃
TIP FOR TUESDAY
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🍟🍔🍩I was talking to a couple girls competing the other day as well as a couple of my general weightloss clients / lifestyle clients…the other day about how they struggle not to eat the biscuits and chips that are in her kitchen….. If there's chocolate milk in the fridge they just want to drink it all…
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"so I have even learnt to make myself log every bite and nibble on paper and it SUCKS seeing how much it all really adds up "
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When they smell the bread in the pantry they get all types of "hungry" and want to eat all the carbs…
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🥐🥞🍨🍦🍫🍭🍰🎂🍩🍩
Convienent foods. Very easy to overeat.
Inconvenient foods. Very difficult to overeat.
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🍦🍫SO WHERE IS THIS HEADING ? ?🍦🍫
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🍫🍭If you had to walk almost an hour to the nearest shop for your favourite chocolate bar you would likely not do it as much.
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If you only have to walk a 100 meters to your nearest shop you're likely to make that trip more often.
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📣❓Want to make one improvement today?
Make your Food inconvenient.
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🎂🍩IF YOU BAKE FOR SOMEONE, make only enough and then get it or store it our of sight… out of mind.
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DON'T WATCH THOSE COOKING SHOWS if it weakens that control you may have over your decisions.
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🍨🍦UNTIE the connection to snacks in front of a movie or tv. 
BE PRESENT when you watch, BE PRESENT when you eat. 
I don't know… cuddle someone as your emotional fulfillment while you are watching your tv screens ;)
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Let me tell you…. If I had MY weakness in foods in my kitchen cupboards....I would eat it too at certain points in the week …I'd probably even shrug it off mindlessly…. like you DURING the act then only realise the recurring habit! In fact there would never be any of these trigger foods in my house because I would eat it all (haha).
🥐🥞🍨🍦🍫🍭🍰🎂🍩🍩
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For ME a large thing is being able to control my own body and actions. If I lose that control then I do not want to repeat it again until I feel that I have rebuilt the inner strength - the discipline that makes me ME.
TIP FOR TUESDAY . 🍟🍔🍩I was talking to a couple girls competing the other day as well as a couple of my general weightloss clients / lifestyle clients…the other day about how they struggle not to eat the biscuits and chips that are in her kitchen….. If there's chocolate milk in the fridge they just want to drink it all… . "so I have even learnt to make myself log every bite and nibble on paper and it SUCKS seeing how much it all really adds up " . When they smell the bread in the pantry they get all types of "hungry" and want to eat all the carbs… . 🥐🥞🍨🍦🍫🍭🍰🎂🍩🍩 Convienent foods. Very easy to overeat. Inconvenient foods. Very difficult to overeat. . 🍦🍫SO WHERE IS THIS HEADING ? ?🍦🍫 . 🍫🍭If you had to walk almost an hour to the nearest shop for your favourite chocolate bar you would likely not do it as much. . If you only have to walk a 100 meters to your nearest shop you're likely to make that trip more often. . 📣❓Want to make one improvement today? Make your Food inconvenient. . 🎂🍩IF YOU BAKE FOR SOMEONE, make only enough and then get it or store it our of sight… out of mind. . DON'T WATCH THOSE COOKING SHOWS if it weakens that control you may have over your decisions. . 🍨🍦UNTIE the connection to snacks in front of a movie or tv. BE PRESENT when you watch, BE PRESENT when you eat. I don't know… cuddle someone as your emotional fulfillment while you are watching your tv screens ;) . Let me tell you…. If I had MY weakness in foods in my kitchen cupboards....I would eat it too at certain points in the week …I'd probably even shrug it off mindlessly…. like you DURING the act then only realise the recurring habit! In fact there would never be any of these trigger foods in my house because I would eat it all (haha). 🥐🥞🍨🍦🍫🍭🍰🎂🍩🍩 . For ME a large thing is being able to control my own body and actions. If I lose that control then I do not want to repeat it again until I feel that I have rebuilt the inner strength - the discipline that makes me ME.
🥤goes well with your🍕🍔🍿🍟 (pc: @princessmeenie)💋
🥤goes well with your🍕🍔🍿🍟 (pc: @princessmeenie)💋
Swipe ⏩ to see what I used to eat versus now. Left pic is of @dennistienhaara’s nachos from tonight and the pic to the right are my tacos now. The nachos are about 900 calories where as my tacos are only about 300. .
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What is significant about this post is that Dennis and I used to each nachos like this at home at least once a week. (You don’t even want to know how many nachos I ate while pregnant!) You could also probably find them piled even higher with a multitude of other toppings. Back then I always wondered why I couldn’t lose weight. Well...that’s why folks. Just waaaaay too much of a portion there. .
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I’ve learned so much over the years about health and fitness and am amazed that I missed such a simple fact: calories in vs calories out matters. You can’t outrun a bad diet. 😳 .
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#healthandfitness #healthyeating #healthyfood #healthylifestyle #energybalance #caloriesincaloriesout #countingcalories #caloriescount #macros #flexibledieting #foodie #fitness #fitmom #bodybuilding #bikinicompetitor #leftovers #dinner #mondaynight #weightloss #dairyfree #glutenfree #colitis #fodmapfriendly #guthealth #tacos #nachos
Swipe ⏩ to see what I used to eat versus now. Left pic is of @dennistienhaara’s nachos from tonight and the pic to the right are my tacos now. The nachos are about 900 calories where as my tacos are only about 300. . . What is significant about this post is that Dennis and I used to each nachos like this at home at least once a week. (You don’t even want to know how many nachos I ate while pregnant!) You could also probably find them piled even higher with a multitude of other toppings. Back then I always wondered why I couldn’t lose weight. Well...that’s why folks. Just waaaaay too much of a portion there. . . I’ve learned so much over the years about health and fitness and am amazed that I missed such a simple fact: calories in vs calories out matters. You can’t outrun a bad diet. 😳 . . #healthandfitness  #healthyeating  #healthyfood  #healthylifestyle  #energybalance  #caloriesincaloriesout  #countingcalories  #caloriescount  #macros  #flexibledieting  #foodie  #fitness  #fitmom  #bodybuilding  #bikinicompetitor  #leftovers  #dinner  #mondaynight  #weightloss  #dairyfree  #glutenfree  #colitis  #fodmapfriendly  #guthealth  #tacos  #nachos 
Okay guys let’s talk about sex... I know some of you guys hate the topic but if you know me personally then you know it’s not an uncomfortable topic for me lol well I am a Scorpio 😂....
Here’s a list of food that can improve your sex life ***
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1.meat - [x] Beef, chicken, and pork etc.. are amino acids that improve blood flow. Uninterrupted blood flow is crucial to sexual response in both men and women. 
2.oysters (not in the picture) above (x] Oysters are an excellent source of zinc, which aids blood flow to sexual organs in both genders. 
3. Salmon (x] Well known for having heart healthy omega 3 fatty acids - (x] Omega-3s help prevent the buildup of plaque in your arteries, thus improving blood flow throughout your body
4. Nuts and seeds - [x] Also rich in omega 3
5. Apples - [x] An apple a day keeps the doctor away, and it could also improve your love life. •
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Tag a friend •
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#fruits#fruitsalad#fruitsbasket#fruitsnacks#quinoalover#healthyfoodshare#healthyfood#healthybreakfast#healthybreakfast#healthyeating#healthylifestyle#healthymeals#healthychoices#healthycooking#healthymeal#healthymind#healthydiet#healthyoptions#healthyhabits#gymlife#gymmotivation#gymlove#fitnessjourney#fitnessmotivation#myfitnesspal#burningcalories#countingcalories#calories#caloriescount#weightgainjourney#caloriesdontcount#
Okay guys let’s talk about sex... I know some of you guys hate the topic but if you know me personally then you know it’s not an uncomfortable topic for me lol well I am a Scorpio 😂.... Here’s a list of food that can improve your sex life *** *** *** *** 1.meat - [x] Beef, chicken, and pork etc.. are amino acids that improve blood flow. Uninterrupted blood flow is crucial to sexual response in both men and women. 2.oysters (not in the picture) above (x] Oysters are an excellent source of zinc, which aids blood flow to sexual organs in both genders. 3. Salmon (x] Well known for having heart healthy omega 3 fatty acids - (x] Omega-3s help prevent the buildup of plaque in your arteries, thus improving blood flow throughout your body 4. Nuts and seeds - [x] Also rich in omega 3 5. Apples - [x] An apple a day keeps the doctor away, and it could also improve your love life. • • • • • Tag a friend • • #fruits #fruitsalad #fruitsbasket #fruitsnacks #quinoalover #healthyfoodshare #healthyfood #healthybreakfast #healthybreakfast #healthyeating #healthylifestyle #healthymeals #healthychoices #healthycooking #healthymeal #healthymind #healthydiet #healthyoptions #healthyhabits #gymlife #gymmotivation #gymlove #fitnessjourney #fitnessmotivation #myfitnesspal #burningcalories #countingcalories #calories #caloriescount #weightgainjourney #caloriesdontcount #
Before you claim ‘you have tried tracking your calories before and it hasn’t worked’ have a look at the accuracy of your tracking.
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check your tracking app by going back a few weeks, see if you are actually tracking consistently. Are there days missing, meals missing etc?
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Have a look see if you are missing out licks, dips oils.
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Then the next thing to consider is why am I not in a calorie deficit (if you are you would be losing weight). This is usually due to an over estimation of activity.
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Where you started off the year going to the gym 4 times a week has now dwindled down to 2 sessions per week, or maybe you’re no longer walking to work as much as you once were.

Being honest with yourself will get you results.
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Check yourself before you wreck yourself!
Before you claim ‘you have tried tracking your calories before and it hasn’t worked’ have a look at the accuracy of your tracking. * check your tracking app by going back a few weeks, see if you are actually tracking consistently. Are there days missing, meals missing etc? * Have a look see if you are missing out licks, dips oils. * Then the next thing to consider is why am I not in a calorie deficit (if you are you would be losing weight). This is usually due to an over estimation of activity. * Where you started off the year going to the gym 4 times a week has now dwindled down to 2 sessions per week, or maybe you’re no longer walking to work as much as you once were. Being honest with yourself will get you results. * Check yourself before you wreck yourself!
Fat Loss Swaps | Ready Made Rice
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Picking up a bag of ready made rice is so easy and convenient.
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I really enjoy the Uncle Ben rice and have never been a fan of the cauliflower rice as think it tastes like cardboard.
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However there is not a sweet potato rice alternative which is a lot better.
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For only 100 calories a bag as well its a real winner.
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Now I am not saying you need to eat 3 packets but you can see what a winner it is calorie wise when three packets are still 90 calories less than old Ben on the left.
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I am going to be picking up a few bags this week to keep in the cupboard.
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Mainly for days before or after pizza to pull some calories back 😂.
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#caloriesburned #coutingcalories #caloriecounting #caloriescount #instagymfit #caloriedeficit #macros #carbs #protein #fats #weightlossjourney #weightlosssupport #weightlosstips #weightlosscoach #weightlosscoaching #flexiblediet #eatcleangetlean #lowcaloriediet #cuttingcalories #dieting #dietgoals #summershred #weightlossfood #mealplan #cheatmeals #cheatmealday #fatlosstips #sweetpotato #lowcalorie #caulirice
Fat Loss Swaps | Ready Made Rice - Picking up a bag of ready made rice is so easy and convenient. - I really enjoy the Uncle Ben rice and have never been a fan of the cauliflower rice as think it tastes like cardboard. - However there is not a sweet potato rice alternative which is a lot better. - For only 100 calories a bag as well its a real winner. - Now I am not saying you need to eat 3 packets but you can see what a winner it is calorie wise when three packets are still 90 calories less than old Ben on the left. - I am going to be picking up a few bags this week to keep in the cupboard. - Mainly for days before or after pizza to pull some calories back 😂. - #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #instagymfit  #caloriedeficit  #macros  #carbs  #protein  #fats  #weightlossjourney  #weightlosssupport  #weightlosstips  #weightlosscoach  #weightlosscoaching  #flexiblediet  #eatcleangetlean  #lowcaloriediet  #cuttingcalories  #dieting  #dietgoals  #summershred  #weightlossfood  #mealplan  #cheatmeals  #cheatmealday  #fatlosstips  #sweetpotato  #lowcalorie  #caulirice 
Love this post by @petersoonfit - you don’t have to go crazy with rules and 100% restriction. Take your time.
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🔥THE BEST WAY TO LOSE WEIGHT🔥
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This is not only in my opinion,  the best way to lose weight, it’s been shown to be so in studies.
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Typically, people start diets by being too rigid with what they eat and ignoring their own taste buds. You know this is happening when you say to yourself, “I can’t wait till this diet is over” or “I can’t wait to eat, insert > food that’s off limits”.
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You eat “clean” and you’re really good for a while. That is, until you crack. Then it’s open season, and you eat uncontrollably for a day which becomes a week until you pull yourself together and finally get back on the wagon.
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Eventually, it becomes harder and harder to get back to the diet and because of your devious deviations, your progress comes to a standstill. Or worse, yo u gain fat😭. Then you give up.
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Instead, you should consider dieting flexibly, eating 80% healthful foods and 20% less ideal foods and take planned diet breaks.
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The break will reduce the stress on your body and mind. It will also provide metabolic advantages where you can keep losing fat at a higher level of calories than if you were to diet continuously without a break.
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It may take you longer to reach your goal but at least you’ll get there unlike the LEFT side where you give up
.
The name of the game is adherence. If you can stick to a diet that keeps you consistently in a negative energy balance then the battles half won.
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If you have any questions shoot away in the comments.
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☝One more thing. Are you someone that doesn’t know what to eat to lose weight? Go to my BIO and download your FREE guide.
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#breakfast #fatloss #femalefatloss #weightwatcher
#weightwatchersmartpoints #weightwatcherlife #weightlossjournal
#weightlossstruggle #weightwatchersgirl #weightlossproblems
#weightgoals #weightgained #weightliftinggirls
#weight #womensweightloss #caloriesincaloriesout #caloriescount #dietingtips #hongkongpersonaltrainer #personaltrainerhk #dietcoach #fitnesscoaching #mealplanning #dietblog #fatlossgoals #hkfitness
#fitnesshk
Love this post by @petersoonfit - you don’t have to go crazy with rules and 100% restriction. Take your time. ・・・ 🔥THE BEST WAY TO LOSE WEIGHT🔥 . This is not only in my opinion, the best way to lose weight, it’s been shown to be so in studies. . Typically, people start diets by being too rigid with what they eat and ignoring their own taste buds. You know this is happening when you say to yourself, “I can’t wait till this diet is over” or “I can’t wait to eat, insert > food that’s off limits”. . You eat “clean” and you’re really good for a while. That is, until you crack. Then it’s open season, and you eat uncontrollably for a day which becomes a week until you pull yourself together and finally get back on the wagon. . Eventually, it becomes harder and harder to get back to the diet and because of your devious deviations, your progress comes to a standstill. Or worse, yo u gain fat😭. Then you give up. . Instead, you should consider dieting flexibly, eating 80% healthful foods and 20% less ideal foods and take planned diet breaks. . The break will reduce the stress on your body and mind. It will also provide metabolic advantages where you can keep losing fat at a higher level of calories than if you were to diet continuously without a break. . It may take you longer to reach your goal but at least you’ll get there unlike the LEFT side where you give up . The name of the game is adherence. If you can stick to a diet that keeps you consistently in a negative energy balance then the battles half won. . If you have any questions shoot away in the comments. . ☝One more thing. Are you someone that doesn’t know what to eat to lose weight? Go to my BIO and download your FREE guide. . #breakfast  #fatloss  #femalefatloss  #weightwatcher  #weightwatchersmartpoints  #weightwatcherlife  #weightlossjournal  #weightlossstruggle  #weightwatchersgirl  #weightlossproblems  #weightgoals  #weightgained  #weightliftinggirls  #weight  #womensweightloss  #caloriesincaloriesout  #caloriescount  #dietingtips  #hongkongpersonaltrainer  #personaltrainerhk  #dietcoach  #fitnesscoaching  #mealplanning  #dietblog  #fatlossgoals  #hkfitness  #fitnesshk 
Loving food and loving putting healthy meals together again 🖤 i totally loved the harcombe diet but after a break from it i really struggled to stay on track with it. It was hard to admit it but i needed to change my diet plan, back to calorie counting and nearly a stone lost so far. Spicy chicken, spicy cauliflower rice and  salad for tea tonight. #lovefood #healthymeals #foodlover #meals #mealideas #foodporn #spicychicken #cauliflowerrice #harcombediet #caloriescount #calorieburn #calorie #caloriecounting #countingcalories #dietplan #stayontrack #weightlossjourney #losingweight #fatloss #fattofit
Loving food and loving putting healthy meals together again 🖤 i totally loved the harcombe diet but after a break from it i really struggled to stay on track with it. It was hard to admit it but i needed to change my diet plan, back to calorie counting and nearly a stone lost so far. Spicy chicken, spicy cauliflower rice and salad for tea tonight. #lovefood  #healthymeals  #foodlover  #meals  #mealideas  #foodporn  #spicychicken  #cauliflowerrice  #harcombediet  #caloriescount  #calorieburn  #calorie  #caloriecounting  #countingcalories  #dietplan  #stayontrack  #weightlossjourney  #losingweight  #fatloss  #fattofit 
Taip atrodo mano šiandienos cheat mealas, viso apie ~2000 kcal 😻
•Milka šokoladas #milkachocolate
•Mėgstamiausi karameliniai saldainiai #werthersoriginal
•Jogurtai su saldikliais #pilos
•Dione ledai su karamele #dioneicecream
•Blyneliai su karamele #lidllietuva  #cheatmeal #diner #food #sugarbaby
#readyfortomorrow #calories #caloriescount #sweets #caramel #foodlover #maistas #kalorijos #milka #foodparty
Often we are being said that you should never compromise on your food quality as well as quantity but little do we know that it's also the timing when we eat food matters.

When people train hard in the gym or do any physical activity they are constantly putting stress on their body so that their body composition will change somehow, it is important to know that your body composition is not entirely about what you eat and how much you eat it's also about when you eat.

Food quantity, quality, and timing all work together with exercise to increase your ability to train hard, recover from your workouts, gain lean muscle, and burn more fat. While we exercise we progressively load our body with different amount of weights and after exercise our body tends to go in a defensive state which means we completely utilize our glycogen which is stored in the muscle. Therefore when we drink protein powder after our workout, it fill our muscle back with glycogen and hence we provide right amount of food to our muscle and also at the right time. It is also said that we should eat protein as well as carbohydrates, half an hour to one hour after workout so that muscle glycogen can be fully filled.

Hope you guys liked our post please stay positive and let yourself become more healthy day by day.
#healthychoiceshealthylife#healthychoicesmatter#nutritive#foodmate#caloriecounter#countingcalories#caloriecontrol#caloriesincaloriesout#caloriefixes#calorierestriction#calorified#caloriescount#calorieintake#caloriecontrolled#caloriecontrolleddiet#caloriecounted#calorietracking#caloriescounting#caloriecountedmeals#caloriesfordays#caloric#lovefoodtoomuch#lovefoodagain#lovefoodfit#lovefooddaily#lovefoodlovelife#lovefoodsomuch#lovefoodoptimising#dontwastefood#foodholics
Often we are being said that you should never compromise on your food quality as well as quantity but little do we know that it's also the timing when we eat food matters. When people train hard in the gym or do any physical activity they are constantly putting stress on their body so that their body composition will change somehow, it is important to know that your body composition is not entirely about what you eat and how much you eat it's also about when you eat. Food quantity, quality, and timing all work together with exercise to increase your ability to train hard, recover from your workouts, gain lean muscle, and burn more fat. While we exercise we progressively load our body with different amount of weights and after exercise our body tends to go in a defensive state which means we completely utilize our glycogen which is stored in the muscle. Therefore when we drink protein powder after our workout, it fill our muscle back with glycogen and hence we provide right amount of food to our muscle and also at the right time. It is also said that we should eat protein as well as carbohydrates, half an hour to one hour after workout so that muscle glycogen can be fully filled. Hope you guys liked our post please stay positive and let yourself become more healthy day by day. #healthychoiceshealthylife #healthychoicesmatter #nutritive #foodmate #caloriecounter #countingcalories #caloriecontrol #caloriesincaloriesout #caloriefixes #calorierestriction #calorified #caloriescount #calorieintake #caloriecontrolled #caloriecontrolleddiet #caloriecounted #calorietracking #caloriescounting #caloriecountedmeals #caloriesfordays #caloric #lovefoodtoomuch #lovefoodagain #lovefoodfit #lovefooddaily #lovefoodlovelife #lovefoodsomuch #lovefoodoptimising #dontwastefood #foodholics 
3 mese, 2 gustari si o mie de posibilitati pentru timpul tau de luni pana vineri. LifeBox iti elibereaza orele de dupa job, pentru ca tu sa-ti eliberezi mintea. Ce nota ai acorda la box ul de astazi? #YumYum ✔️Chec aperitiv cu legume și branza cheddar, rosii cherry și masline
✔️Salata de vinete cu iaurt grecesc, paine integrala si rosii cherry
✔️Piure de cartofi dulci si morcovi cu salata de masline, gulie, fasole rosie, iceberg si ardei gras
✔️Supa crema de ciuperci, crutoane si usturoi
✔️File de somon, sos de citrice, capere si quinoa cu zucchini si morcovi

#LifeBox #turndietintolifestyle #meal #mealplan #caloriescount #calories #yummy #nomnomnom #foodie #foodgasm #foodporn #picoftheday #healthylifestyle #healthy #healthyfood #bucharest #cluj #constanta #ploiesti #motivation #nevergiveup
3 mese, 2 gustari si o mie de posibilitati pentru timpul tau de luni pana vineri. LifeBox iti elibereaza orele de dupa job, pentru ca tu sa-ti eliberezi mintea. Ce nota ai acorda la box ul de astazi? #YumYum  ✔️Chec aperitiv cu legume și branza cheddar, rosii cherry și masline ✔️Salata de vinete cu iaurt grecesc, paine integrala si rosii cherry ✔️Piure de cartofi dulci si morcovi cu salata de masline, gulie, fasole rosie, iceberg si ardei gras ✔️Supa crema de ciuperci, crutoane si usturoi ✔️File de somon, sos de citrice, capere si quinoa cu zucchini si morcovi #LifeBox  #turndietintolifestyle  #meal  #mealplan  #caloriescount  #calories  #yummy  #nomnomnom  #foodie  #foodgasm  #foodporn  #picoftheday  #healthylifestyle  #healthy  #healthyfood  #bucharest  #cluj  #constanta  #ploiesti  #motivation  #nevergiveup 
Sleep and fiber are the most important. Also using intermittent fasting has helped a lot of people💯
Sleep and fiber are the most important. Also using intermittent fasting has helped a lot of people💯
EATING RICE MAKES YOU FAT...TRUTH or MYTH???
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First we need to understand that ...
⚖️ WEIGHT GAIN is MORE CALORIES IN than OUT
⚖️ WEIGHT LOSS is LESS CALORIES IN than OUT
⚖️ MAINTAIN WEIGHT is CALORIES IN SAME as CALORIES OUT
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That means, even if you don’t eat rice but if your calories is still more than what you can burn, you will still gain weight. On the other hand, if you eat rice but manage to stay within your own caloric requirement, you can still lose weight. .
Understand your metabolism and how to eat smart with a complete Wellness Analysis with our friendly coaches!
.
.
Coach Joanne Tan➡️ +60195415880
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Or click link and bio for an appointment .
.
.
#penangfitchallenge #healthyeating #eatsmart #caloriescount #weightloss #getfit #healthychoices #mealplan #personalcoach #eatright
EATING RICE MAKES YOU FAT...TRUTH or MYTH??? . First we need to understand that ... ⚖️ WEIGHT GAIN is MORE CALORIES IN than OUT ⚖️ WEIGHT LOSS is LESS CALORIES IN than OUT ⚖️ MAINTAIN WEIGHT is CALORIES IN SAME as CALORIES OUT . That means, even if you don’t eat rice but if your calories is still more than what you can burn, you will still gain weight. On the other hand, if you eat rice but manage to stay within your own caloric requirement, you can still lose weight. . Understand your metabolism and how to eat smart with a complete Wellness Analysis with our friendly coaches! . . Coach Joanne Tan➡️ +60195415880 . Or click link and bio for an appointment . . . #penangfitchallenge  #healthyeating  #eatsmart  #caloriescount  #weightloss  #getfit  #healthychoices  #mealplan  #personalcoach  #eatright 
What’s the point? | Photo shoots
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I have had a few questions over the last few weeks from people asking why I am doing photo shoots.
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It can be a hard question to answer as for me there are many reasons.
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1. I enjoy the process of getting lean and every week knowing I am getting in the best shape of my life.
2. Dieting down after a longer period of muscle gain can show your hard work and helpfully the new muscle you have attained.
3. It is important for my work as it shows I practice what I preach and I can put into action, it also does supply lots of quality content.
4. It challenges me and puts me out of my comfort zone which I enjoy. This shot for example in the middle of Bristol on a busy Friday evening is something a few years ago I would of shit myself thinking about.
5. It caps the journey of fat loss with some tangible evidence of your hard work.
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Quite honestly I don’t ever think I will compete again as it doesn’t motivate me enough personally but shoots every few years do and for me its great goal outside of playing rugby and training to get a bit bigger and stronger.
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If you have ever considered a shoot but never gone through with I would highly advise you go for it.
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You will learn so much along the way and enjoy it more than you think and if you are planning on dieting anyway then why the hell not?
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Big credit to @alathropereid for the amazing shot and all the other shots she took.
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Make sure you give her a follow if you don’t already.
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#caloriesburned #coutingcalories #caloriecounting #caloriescount #caloriedeficit #macros #carbs #protein #fats #weightlossjourney #weightlosssupport #weightlossmotivation #weightlosstips #weightlosscoach #weightlosscoaching #flexibledieting #flexiblediet #eatcleangetlean #cuttingcalories #dieting #dietgoals #summershred#weightlossfood #compprep #fitnessphotoshoot
What’s the point? | Photo shoots - I have had a few questions over the last few weeks from people asking why I am doing photo shoots. - It can be a hard question to answer as for me there are many reasons. - 1. I enjoy the process of getting lean and every week knowing I am getting in the best shape of my life. 2. Dieting down after a longer period of muscle gain can show your hard work and helpfully the new muscle you have attained. 3. It is important for my work as it shows I practice what I preach and I can put into action, it also does supply lots of quality content. 4. It challenges me and puts me out of my comfort zone which I enjoy. This shot for example in the middle of Bristol on a busy Friday evening is something a few years ago I would of shit myself thinking about. 5. It caps the journey of fat loss with some tangible evidence of your hard work. - Quite honestly I don’t ever think I will compete again as it doesn’t motivate me enough personally but shoots every few years do and for me its great goal outside of playing rugby and training to get a bit bigger and stronger. - If you have ever considered a shoot but never gone through with I would highly advise you go for it. - You will learn so much along the way and enjoy it more than you think and if you are planning on dieting anyway then why the hell not? - Big credit to @alathropereid for the amazing shot and all the other shots she took. - Make sure you give her a follow if you don’t already. - #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #caloriedeficit  #macros  #carbs  #protein  #fats  #weightlossjourney  #weightlosssupport  #weightlossmotivation  #weightlosstips  #weightlosscoach  #weightlosscoaching  #flexibledieting  #flexiblediet  #eatcleangetlean  #cuttingcalories  #dieting  #dietgoals  #summershred #weightlossfood  #compprep  #fitnessphotoshoot 
How Do You Vastly Improve Your Chances of Weight Loss Success?
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Have a support network in place!
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You need to surround yourself with people that push you to be better.
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People who want you to succeed just as much as you do and have your back at all times. .

Being around like minded people will greatly increase your chances of getting results.
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Going it alone will only get you so far.
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A support group or community to help you through the hard times, when your motivation just isn't there, can make all the difference.
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Do you have support network that is helping you achieve you goals?
. 
My weight loss coaching programme offers you access to a private Facebook group of likeminded people who are on the same journey as you.
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It's a safe place where my clients feel motivated, can ask questions, share ideas and frustrations, and where they can have a little fun.
.

This makes the weight loss process as easy as possible and it offers ultimate accountability.
. 
If you would like more information please send me a DM.
How Do You Vastly Improve Your Chances of Weight Loss Success? . Have a support network in place! . You need to surround yourself with people that push you to be better. . People who want you to succeed just as much as you do and have your back at all times. . Being around like minded people will greatly increase your chances of getting results. . Going it alone will only get you so far. . A support group or community to help you through the hard times, when your motivation just isn't there, can make all the difference. . Do you have support network that is helping you achieve you goals? . My weight loss coaching programme offers you access to a private Facebook group of likeminded people who are on the same journey as you. . It's a safe place where my clients feel motivated, can ask questions, share ideas and frustrations, and where they can have a little fun. . This makes the weight loss process as easy as possible and it offers ultimate accountability. . If you would like more information please send me a DM.
💆
Face mapping is also known as mien shiang - which quite literally translates to face reading. Western medical practitioners like to claim there is little truth to face mapping, but Chinese medicine practitioners have long believed that when your skin starts acting up, it indicates that something else is not going well inside you.
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Whatever these imbalances are, they will show up on your face. "Your face is a mirror of your health. Your body has a map and your face is part of the map," acupuncturist Angela Zhang told us. "Each of these organs is an open window in the face. The eyes are the window of the liver, the nose is the window into the lungs and the ears are the window of the kidney. When illness starts, the energy will not flow smoothly, so features on the face, including shapes and colors, will also change.
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SOURCE: http://www.sheknows.com/health-and-wellnessarticles/1016231/face-mapping-and-your-health
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Disclaimer: The Information on this page is not intended to be used to diagnose, treat, prevent or cure any disease or condition, please seek professional care.
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Tag your friends. Follow @coach_biswajit 🔲 LIVE with No REGRETS, LOVE with No LIMITS 🔲
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#teamsangramprusty #Health_fitness #healthyfats #kolkatalife #kolkatafoodbloggers #kolkataspirits #kolkata_igers #kolkata_diaries #caloriescount #weightloss #fitnessmotivation
💆 Face mapping is also known as mien shiang - which quite literally translates to face reading. Western medical practitioners like to claim there is little truth to face mapping, but Chinese medicine practitioners have long believed that when your skin starts acting up, it indicates that something else is not going well inside you. . Whatever these imbalances are, they will show up on your face. "Your face is a mirror of your health. Your body has a map and your face is part of the map," acupuncturist Angela Zhang told us. "Each of these organs is an open window in the face. The eyes are the window of the liver, the nose is the window into the lungs and the ears are the window of the kidney. When illness starts, the energy will not flow smoothly, so features on the face, including shapes and colors, will also change. . SOURCE: http://www.sheknows.com/health-and-wellnessarticles/1016231/face-mapping-and-your-health . Disclaimer: The Information on this page is not intended to be used to diagnose, treat, prevent or cure any disease or condition, please seek professional care. . Tag your friends. Follow @coach_biswajit 🔲 LIVE with No REGRETS, LOVE with No LIMITS 🔲 . . #teamsangramprusty  #Health_fitness  #healthyfats  #kolkatalife  #kolkatafoodbloggers  #kolkataspirits  #kolkata_igers  #kolkata_diaries  #caloriescount  #weightloss  #fitnessmotivation 
New blog post up! Also trying out a new theme so let me know what you think of it 😊  #blog #bulantheme #bulan #countingcaloriesagain #caloriescount #bloggingcommunity #health
Pink Love Smoothie 💖 
Trying out some fresh dragonfruit (pitaya) in my smoothie #superfood. Doesn't really taste like anything much but it sure is pretty and known to be very high in antioxidents and micronutrients . I used 1/4 of a dragonfruit (peeled a thin layer but left some of the pink layer on)  and frooze the rest in chunks 
AND added:
1 Cup Almond/coconut mik 
1/2 Cup low fat natural yogurt
1/2 scoop vanilla protein powder
1/2 a frozen banana
1/2 Cup frozen raspberries @oob.organic
1/4 fresh small beetroot
1/4 cup oats 
1tbsp chia seed
1tbsp flaxseed oil
Thumb of fresh ginger 
1tsp pitaya powder @mistydayplantpotions 
High speed blend
Calories 405. Protein 23.1.Carbs 28.3. Fat 23g 
#caloriescount #antinflammatoryfoods #skinhealth #smoothie #supersmoothie #postworkout #mistydayplantpotions
Pink Love Smoothie 💖 Trying out some fresh dragonfruit (pitaya) in my smoothie #superfood . Doesn't really taste like anything much but it sure is pretty and known to be very high in antioxidents and micronutrients . I used 1/4 of a dragonfruit (peeled a thin layer but left some of the pink layer on) and frooze the rest in chunks AND added: 1 Cup Almond/coconut mik 1/2 Cup low fat natural yogurt 1/2 scoop vanilla protein powder 1/2 a frozen banana 1/2 Cup frozen raspberries @oob.organic 1/4 fresh small beetroot 1/4 cup oats 1tbsp chia seed 1tbsp flaxseed oil Thumb of fresh ginger 1tsp pitaya powder @mistydayplantpotions High speed blend Calories 405. Protein 23.1.Carbs 28.3. Fat 23g #caloriescount  #antinflammatoryfoods  #skinhealth  #smoothie  #supersmoothie  #postworkout  #mistydayplantpotions 
It's National Ice Cream Day, and no one loves this sweet treat as much as I. 🍦Truth be told, I have had just ice cream for dinner before. I figure it's better to have it FOR dinner instead of "in addition to"😄 I intended to celebrate with this mini carton (3.6 oz) of Haagen-Dazs. Great portion control, right?? Check out those calories😮 I'm all for indulging on occasion, but I just couldn't do it. I went with the 80 calorie option. Guess what, I enjoyed it just the same! Which would you choose??
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#nationalicecreamday #caloriescount #indulge #choices #balance #icecream
It's National Ice Cream Day, and no one loves this sweet treat as much as I. 🍦Truth be told, I have had just ice cream for dinner before. I figure it's better to have it FOR dinner instead of "in addition to"😄 I intended to celebrate with this mini carton (3.6 oz) of Haagen-Dazs. Great portion control, right?? Check out those calories😮 I'm all for indulging on occasion, but I just couldn't do it. I went with the 80 calorie option. Guess what, I enjoyed it just the same! Which would you choose?? . . . #nationalicecreamday  #caloriescount  #indulge  #choices  #balance  #icecream 
I know what you are thinking.  Isn't she suppose to be cutting?  Why does she bake these things? 
_

Heavenly coconut 🥥🥥🥥 topped lightly sweet roll, I had been meaning to make these Portuguese Pão de Deus ("God's Bread") 🍞 for sometime now and stumbled upon a recipe on Pinterest, which I naturally made a few adjustments to. 
A few minutes after cooling, my hubby and I shared one happily.
_

Cooking/baking is fun for me. 
So much so, I enjoy it more than eating what I create (crazy, right). I take pleasure in knowing I made something infused with care and see others' joy when they eat it. 
_

Plus I tend to make my versions less caloric or more nutrient-dense. ➡️Moderation, not deprivation, is key.

_

A few years ago, I couldn't do this because I felt like I couldn't keep or make things that were "bad" for me.  If I did make a "forbidden" food, I would gobble up as much as I could because I didn't know when would be the next time I could have it again. 
_

It was a feast or famine, and I brought it upon myself by believing in diet gurus, who propagated orthorexia through what they considered healthy and clean. Sadly, I had what health/fitness/performance author and researcher, @mcdonaldlyle, refers to a "rigid diet attitude," which is characterized by black/white moral thinking when it comes to food. 
_

Five years ago, when I finally gave up this kind of destructive, unhealthy mindset (because I frankly got tired of hating myself every single time I ate a brownie or candies), my world changed. 
_

I proved to myself I could have a cookie without binging on 5 or 6. 
_

I could bake treats and enjoy one without guilt because it's planned and I'm still at a calorie deficit for the week.

_

Most all, because I have treats and goodies around me, I'm not as tempted to overindulge when at restaurants or parties. 
It's not a big deal to me.

_

No, this flexible mindset did not happen overnight but with conscious effort and time, you can adopt a new and more liberating mindset towards food and yourself. 
_

And if you need help in this area, I am always here to help.
I know what you are thinking. Isn't she suppose to be cutting? Why does she bake these things? _ Heavenly coconut 🥥🥥🥥 topped lightly sweet roll, I had been meaning to make these Portuguese Pão de Deus ("God's Bread") 🍞 for sometime now and stumbled upon a recipe on Pinterest, which I naturally made a few adjustments to. A few minutes after cooling, my hubby and I shared one happily. _ Cooking/baking is fun for me. So much so, I enjoy it more than eating what I create (crazy, right). I take pleasure in knowing I made something infused with care and see others' joy when they eat it. _ Plus I tend to make my versions less caloric or more nutrient-dense. ➡️Moderation, not deprivation, is key. _ A few years ago, I couldn't do this because I felt like I couldn't keep or make things that were "bad" for me. If I did make a "forbidden" food, I would gobble up as much as I could because I didn't know when would be the next time I could have it again. _ It was a feast or famine, and I brought it upon myself by believing in diet gurus, who propagated orthorexia through what they considered healthy and clean. Sadly, I had what health/fitness/performance author and researcher, @mcdonaldlyle, refers to a "rigid diet attitude," which is characterized by black/white moral thinking when it comes to food. _ Five years ago, when I finally gave up this kind of destructive, unhealthy mindset (because I frankly got tired of hating myself every single time I ate a brownie or candies), my world changed. _ I proved to myself I could have a cookie without binging on 5 or 6. _ I could bake treats and enjoy one without guilt because it's planned and I'm still at a calorie deficit for the week. _ Most all, because I have treats and goodies around me, I'm not as tempted to overindulge when at restaurants or parties. It's not a big deal to me. _ No, this flexible mindset did not happen overnight but with conscious effort and time, you can adopt a new and more liberating mindset towards food and yourself. _ And if you need help in this area, I am always here to help.
HAPPY MONDAY
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Regrann from @sweatpantsandcoffee - *
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#coffee #coffeetime #coffeelover #coffeequotes #coffeememe
What you need to do | Achieving your goals
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We all have goals we want to achieve and those that are fitness related can often seem very daunting.
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The truth is they do require hard work and dedication but let me tell you it’s all worth it in the end.
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If you have a goal which you have struggled to achieve or have put on the back burn for too long now is the time to act.
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Here at Team Box, we've opened our doors for our Bespoke Online Training and Nutrition Coaching.
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The doors are now open to our HALF PRICE online training offer. .
All you have to do is book in for your sign-up call by clicking the link in my bio.
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We are looking for guys that love training but want to take things to the next level - does that sound like you?
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Are you struggling to know how much to eat?
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What diet to follow?
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Are you in need of some direction about what’s best for the results you so badly want?
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Or are you wanting some accountability to keep you on track at the weekend?
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But:
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You want to achieve your fitness goals whilst still enjoying life.
You want to have a meal out and a drink with friends.
You want to enjoy your food rather than dreading the next cold Tupperware meal.
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Well…You can do all that, because TEAM BOX have created a programme that makes this all possible.
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Maybe you're purely focused on making this summer the one that you get your best body ever... and then keeping it for next summer?
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If this is you, then you need to take action.
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We will give you the support, knowledge and guidance to achieve all of this.
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For those of you that take action and book on before Monday 16th July, you will also receive 50% off the start up fee.
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Book in for a call with a coach today.
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LINK IN BIO
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#strengthcoach #gymexercises #muscletoning #gymwork #gymworkouts #gymlife #gymplan #gymtips #gymhacks #workouttips #workoutplans #gymnewbie #fitnessnewbie #caloriesburned #coutingcalories #caloriecounting #caloriescount #instagymfit #powerlifting #backsquat #deadlifts #legdayworkout #legdayproblems #legdoms #gettingstrong #photoshootprep #fitnessphotoshoot #offseasongains #compprep #summershredding
What you need to do | Achieving your goals - We all have goals we want to achieve and those that are fitness related can often seem very daunting. - The truth is they do require hard work and dedication but let me tell you it’s all worth it in the end. - If you have a goal which you have struggled to achieve or have put on the back burn for too long now is the time to act. - Here at Team Box, we've opened our doors for our Bespoke Online Training and Nutrition Coaching. - The doors are now open to our HALF PRICE online training offer. . All you have to do is book in for your sign-up call by clicking the link in my bio. - We are looking for guys that love training but want to take things to the next level - does that sound like you? - Are you struggling to know how much to eat? - What diet to follow? - Are you in need of some direction about what’s best for the results you so badly want? - Or are you wanting some accountability to keep you on track at the weekend? - But: - You want to achieve your fitness goals whilst still enjoying life. You want to have a meal out and a drink with friends. You want to enjoy your food rather than dreading the next cold Tupperware meal. - Well…You can do all that, because TEAM BOX have created a programme that makes this all possible. - Maybe you're purely focused on making this summer the one that you get your best body ever... and then keeping it for next summer? - If this is you, then you need to take action. - We will give you the support, knowledge and guidance to achieve all of this. - For those of you that take action and book on before Monday 16th July, you will also receive 50% off the start up fee. - Book in for a call with a coach today. - LINK IN BIO - #strengthcoach  #gymexercises  #muscletoning  #gymwork  #gymworkouts  #gymlife  #gymplan  #gymtips  #gymhacks  #workouttips  #workoutplans  #gymnewbie  #fitnessnewbie  #caloriesburned  #coutingcalories  #caloriecounting  #caloriescount  #instagymfit  #powerlifting  #backsquat  #deadlifts  #legdayworkout  #legdayproblems  #legdoms  #gettingstrong  #photoshootprep  #fitnessphotoshoot  #offseasongains  #compprep  #summershredding 
Chilling with the missus on a Sunday evening after a lovely afternoon with the family. The wife has become a low calorie hunter - our drinks are 5 cals and refreshing AF (@tescofood soda water and lime)
#metastrong #lowcalorie #caloriescount #lowcalhunter #calories
I always say that people make fat loss to complicated.

The only hard thing about fat loss is being consistent.

Stop over thinking your fat loss goals and just be consistent.

#caloriescount #calories #caloriedeficit #CONSISTENT #THEBODYTRANSFORMERS #REALWOMEN #realresults #instrafitness #instrafit #GIRLSWHOLIFT #trackyourprogress #progress #stayconsistent #WOMENSHEALTH #swindon #gym #losethatfat #nutrition
🥗Domenica = insalatona di riso. E voi come la preparate?🥣
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🔹Ormai è d’obbligo in estate per la domenica questo pranzetto freschissimo e soprattutto facile da preparare.🏃🏻‍♂️🏃🏼‍♀️
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🔸Comodo da portarsi anche al mare e completo nel suo contenuto.🙂
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🔹Gli ingredienti usati sono sempre glie stessi:
-riso 🍚;
-pomodoro 🍅;
-mais 🌽;
-tonno al naturale 🐟;
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👉🏻Aggiungete tutte le verdure che preferite e non esagerate con altro: concludete il tutto con un frutto fresco di stagione e sarà perfetto!💪
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#losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🥗Domenica = insalatona di riso. E voi come la preparate?🥣 ➖ 🔹Ormai è d’obbligo in estate per la domenica questo pranzetto freschissimo e soprattutto facile da preparare.🏃🏻‍♂️🏃🏼‍♀️ ➖ 🔸Comodo da portarsi anche al mare e completo nel suo contenuto.🙂 ➖ 🔹Gli ingredienti usati sono sempre glie stessi: -riso 🍚; -pomodoro 🍅; -mais 🌽; -tonno al naturale 🐟; ➖ 👉🏻Aggiungete tutte le verdure che preferite e non esagerate con altro: concludete il tutto con un frutto fresco di stagione e sarà perfetto!💪 ➖ * * * * * * * * * * * * #losefat  #bodycomposition  #fitnesstips  #nutritioncoach  #onlinecoaching  #roma  #howtoloseweight  #dubaifitfam  #dubaipersonaltrainer  #italia  #xceed  #hustleformuscle  #calorieburn  #flexibledietinglifestyle  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #fitnessdubai  #cleanfoods  #fatloss  #caloriescount  #nutrition  #diettips  #dubaihealth  #healthylivingtips  #healthylifestyle  #dubai 
💪 Rich in vitamins, minerals, fibers and antioxidants: AVOCADO.🥑
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🔹It is a very important fruit that should not be discriminated against for its amount of fat but must be regularly introduced into a diet to keep healthy.
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🔸The presence of B vitamins, K, E, C and potassium gives it excellent properties for health and its consumption has several beneficial effects such as: reduction of cardiovascular risk, increased sense of satiety and increase in fertility.
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🔹 Many people do not know it, but also the avocado seed is edible: it contains various bioactive substances and almost 70% of the antioxidants of the whole fruit.
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👉🏻So it is essential to treat a wide range of disorders and essential for our health, all thanks to the richness of its nutrients.
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#losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
💪 Rich in vitamins, minerals, fibers and antioxidants: AVOCADO.🥑 ➖ 🔹It is a very important fruit that should not be discriminated against for its amount of fat but must be regularly introduced into a diet to keep healthy. ➖ 🔸The presence of B vitamins, K, E, C and potassium gives it excellent properties for health and its consumption has several beneficial effects such as: reduction of cardiovascular risk, increased sense of satiety and increase in fertility. ➖ 🔹 Many people do not know it, but also the avocado seed is edible: it contains various bioactive substances and almost 70% of the antioxidants of the whole fruit. ➖ 👉🏻So it is essential to treat a wide range of disorders and essential for our health, all thanks to the richness of its nutrients. ➖ * * * * * * * * * * * * * * * * * * #losefat  #bodycomposition  #fitnesstips  #nutritioncoach  #onlinecoaching  #roma  #howtoloseweight  #dubaifitfam  #dubaipersonaltrainer  #italia  #xceed  #hustleformuscle  #calorieburn  #flexibledietinglifestyle  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #fitnessdubai  #cleanfoods  #fatloss  #caloriescount  #nutrition  #diettips  #dubaihealth  #healthylivingtips  #healthylifestyle  #dubai 
🥦Anche voi ogni giorno mangiate molta verdura diversificando e facendo dei mix gustosi?🌽
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🔹Ogni giorno cerco di scegliere sempre verdure fresche, cambiando assortimenti e mangiandole anche in grandi quantità, dato che sono importantissime e ricche di proprietà.🌮🌯🥪
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🔸Cibi pieni di acqua e fibre veramente sostanziosi, così da combattere la fame se persiste: vi sentirete pieni per molto tempo e riuscirete a non toccare altri cibi fuori dagli orari dei pasti.🥙🍛🍣
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🔹Utilizzo come si puó ben vedere anche il pane ai cereali per avere un piatto completo.🥗
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🔸Le verdure usate sono:
-1 pomodoro medio 🍅;
-Ravanelli q.b.🌰;
Il tutto condito con sale e olio EVO.
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👉🏻Abbondate pure con questi alimenti, porteranno solo benefici per il vostro corpo.💪
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#losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🥦Anche voi ogni giorno mangiate molta verdura diversificando e facendo dei mix gustosi?🌽 ➖ 🔹Ogni giorno cerco di scegliere sempre verdure fresche, cambiando assortimenti e mangiandole anche in grandi quantità, dato che sono importantissime e ricche di proprietà.🌮🌯🥪 ➖ 🔸Cibi pieni di acqua e fibre veramente sostanziosi, così da combattere la fame se persiste: vi sentirete pieni per molto tempo e riuscirete a non toccare altri cibi fuori dagli orari dei pasti.🥙🍛🍣 ➖ 🔹Utilizzo come si puó ben vedere anche il pane ai cereali per avere un piatto completo.🥗 ➖ 🔸Le verdure usate sono: -1 pomodoro medio 🍅; -Ravanelli q.b.🌰; Il tutto condito con sale e olio EVO. ➖ 👉🏻Abbondate pure con questi alimenti, porteranno solo benefici per il vostro corpo.💪 ➖ * * * * * * * * * * * * * * * #losefat  #bodycomposition  #fitnesstips  #nutritioncoach  #onlinecoaching  #roma  #howtoloseweight  #dubaifitfam  #dubaipersonaltrainer  #italia  #xceed  #hustleformuscle  #calorieburn  #flexibledietinglifestyle  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #fitnessdubai  #cleanfoods  #fatloss  #caloriescount  #nutrition  #diettips  #dubaihealth  #healthylivingtips  #healthylifestyle  #dubai 
🌊 A type of fish consumed very much and mainly used in low calorie diets: the COD.🐟
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🔹Food really important: both because fish in general is essential to our body and because of its good properties. 🏃🏻
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🔸It is therefore a product with very low calories, having a rich value of proteins that also contain the essential amino acids and some minerals. As far as carbohydrates and fats are concerned, they are absent.😱🏃🏼‍♀️
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🔹It is therefore indicated to people who have to make a diet for weight loss and its lipid profile makes it suitable for food therapy against metabolic diseases.
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👉🏻Try to eat this type of fish sometimes; it will really do well for our body! 😁
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#losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🌊 A type of fish consumed very much and mainly used in low calorie diets: the COD.🐟 ➖ 🔹Food really important: both because fish in general is essential to our body and because of its good properties. 🏃🏻 ➖ 🔸It is therefore a product with very low calories, having a rich value of proteins that also contain the essential amino acids and some minerals. As far as carbohydrates and fats are concerned, they are absent.😱🏃🏼‍♀️ ➖ 🔹It is therefore indicated to people who have to make a diet for weight loss and its lipid profile makes it suitable for food therapy against metabolic diseases. ➖ 👉🏻Try to eat this type of fish sometimes; it will really do well for our body! 😁 ➖ * * * * * * * * * * * * * #losefat  #bodycomposition  #fitnesstips  #nutritioncoach  #onlinecoaching  #roma  #howtoloseweight  #dubaifitfam  #dubaipersonaltrainer  #italia  #xceed  #hustleformuscle  #calorieburn  #flexibledietinglifestyle  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #fitnessdubai  #cleanfoods  #fatloss  #caloriescount  #nutrition  #diettips  #dubaihealth  #healthylivingtips  #healthylifestyle  #dubai 
🥚C’è chi le usa per i dolci, chi per frittate o anche in modo separato per scegliere i valori da assumere: le UOVA, alimento importantissimo e che non deve mai mancare in una dieta sana ed equilibrata.🍳
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🔹Alcuni credono sul fatto che facciano male per il colesterolo ecc.. Vi posso dire che se sono assunte in una quantità regolare, come in tutti gli alimenti, non avranno nessun effetto negativo.😱
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🔸Gli sportivi amano la mattina a colazione, usare solo l’albume per fare dei pancake per poi abbinare qualche dolcificante zero calorie: viene scelta apposta la parte bianca proprio per la sua proprietà fondamentale, cioè l’alto contenuto proteico senza nessuna altro valore.🥞
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🔹Le proprietà cambiano invece se consumiamo l’uovo intero compreso il rosso e avremo un’innalzamento lipidico che comunque non sarà un grosso problema.🥣
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🔸Esse sono davvero indispensabili sia per i macro che i micronutrienti per il nostro corpo e quindi mangiatele pure senza nessuna paura.🍽
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👉🏻Sempre da regolarsi, sull’elevato consumo dell’alimento!🍴🥢🥄
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#losefat #bodycomposition #fitnesstips #nutritioncoach #onlinecoaching #roma #howtoloseweight #dubaifitfam #dubaipersonaltrainer #italia #xceed #hustleformuscle #calorieburn #flexibledietinglifestyle #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #fitnessdubai #cleanfoods #fatloss #caloriescount #nutrition #diettips #dubaihealth #healthylivingtips #healthylifestyle #dubai
🥚C’è chi le usa per i dolci, chi per frittate o anche in modo separato per scegliere i valori da assumere: le UOVA, alimento importantissimo e che non deve mai mancare in una dieta sana ed equilibrata.🍳 ➖ 🔹Alcuni credono sul fatto che facciano male per il colesterolo ecc.. Vi posso dire che se sono assunte in una quantità regolare, come in tutti gli alimenti, non avranno nessun effetto negativo.😱 ➖ 🔸Gli sportivi amano la mattina a colazione, usare solo l’albume per fare dei pancake per poi abbinare qualche dolcificante zero calorie: viene scelta apposta la parte bianca proprio per la sua proprietà fondamentale, cioè l’alto contenuto proteico senza nessuna altro valore.🥞 ➖ 🔹Le proprietà cambiano invece se consumiamo l’uovo intero compreso il rosso e avremo un’innalzamento lipidico che comunque non sarà un grosso problema.🥣 ➖ 🔸Esse sono davvero indispensabili sia per i macro che i micronutrienti per il nostro corpo e quindi mangiatele pure senza nessuna paura.🍽 ➖ 👉🏻Sempre da regolarsi, sull’elevato consumo dell’alimento!🍴🥢🥄 ➖ * * * * * * * * * * * * #losefat  #bodycomposition  #fitnesstips  #nutritioncoach  #onlinecoaching  #roma  #howtoloseweight  #dubaifitfam  #dubaipersonaltrainer  #italia  #xceed  #hustleformuscle  #calorieburn  #flexibledietinglifestyle  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #fitnessdubai  #cleanfoods  #fatloss  #caloriescount  #nutrition  #diettips  #dubaihealth  #healthylivingtips  #healthylifestyle  #dubai