What a great start to all our new members of New Era 🤗
All nutritional manuals & example plans will be sent this weekend to all new starts.
Female classes are tonight 6pm & 7pm. See you all then 💪🏼 Don’t forget we are open to 9pm
Why don’t you drop in and experience our environment for yourself.
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Hey guys Ihsan here, Holistic Life Coach. Todays topic is PROTEIN
It is important to get the right amount of protein for your unique requirements. We are all different due to our unique genetic blueprint. Your health will excel when you get the right amounts for your individual needs. Protein stimulates glucagon which helps your body mobilize fat from your storages and helps convert it into energy. How cool is that ?? 😀 Also getting your requirements of protein will help control the portion sizes of your meals.
Have you heard of the "can't just have one" syndrome? When you open a pack of carbs such as chips and your intention is to only eat a few but before you know it the entire pack is gone. Try eating your protein before the carbs to help curb appetite. Always source healthy free range organic sources of protein.
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First time dining at Seattle’s classic “secret” restaurant. What a wonderful meal! They were highly accommodating for a vegan diet, preparing a lovely and perfectly prepared pasta, amazing (and not pictured) garlic bread, with a poached pear and blood orange sorbet for dessert. My mom and I had an attentive and kind waiter, and the surprise of talented live entertainment. #pasta#carbs#carbsarelife#bloodorange#sorbet#pear#poachedpear
I used to think eating healthy was complicated. Counting calories and measuring food overwhelmed me 👎🏼📝 It took me a few weeks to understand it was not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run 🤗 Use
medium size plate and set it up as below:
. 1️⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. I also love adding sauerkraut which is basically fermented cabbage. It improves our digestion, boosts our immune system, helps reduce stress and maintain brain health. You can replace one half of the vegetables with fruits.
. 2️⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
. 3️⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
. 4️⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado). Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, sauerkraut, cherry tomatoes and olive oil.
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Realizing a dream that has been in the making for years. If you know anything about me, you know that I have been a huge health and fitness advocate for the last decade. From being 235lbs to being 168lbs at one point.. from self-educating myself to getting my certifications and training/influencing hundreds of lives, I am so excited to embark on this journey! I am looking forward to giving out content that is hopefully useful to you and will help you make better decisions with regards to your nutrition, health and other habits.
Looking forward to your support! Accept your flaws but don’t settle for them!
To work with us, get in touch at firstname.lastname@example.org.
Online plans to help shape a better you! 📷 - @dave_laus the legend!
KNOW - CALORIES
Happy Hump Day peeps!! It took me a long long time to finally go from fat to fit and it really all came together once I focused on the basics.
There is a lot of noise in the fitness industry about doing x or y and guaranteed weight loss and yada yada but when you boil it all down, the only way to ensure you lose lbs is to be in a caloric deficit.
There is no way around this stone cold reality. Once you realize this and understand that you ACTUALLY can eat carbs, have that donut and be flexible with what you are eating so long as you are adhering to a caloric deficit and still reach your weight loss goals, I promise, you will see results and actually SUSTAIN THEM!!!