Who’s in?! Waffle Wednesday 👆🏼 these babies are one of THE most made recipes from the blog! Have you made them?! Today it’s @_afreshpurefood breaking out the waffle maker with our go to oat waffle recipe and not me... I’m not sure why, I should be too! 😬 The recipe is on the blog along with our cast iron, teflon free 🙌🏼 waffle iron choice. Just search ‘waffle’ on the blog thewholefooddiary.com to find it! Happy Wednesday! .
P.s. So excited about all the messages from soooo many people who are signing up for the free instagram class were partnering on, I can’t wait for you to take it! I didn’t know so many of you wanted to know this stuff! I’m so glad you’re excited too!📱
A month or so ago I hit a mental roadblock. I realized I needed to take sometime off from lifting, counting macros, etc. it has been four weeks and am now back at it. I don’t feel good about the strength I have lost but I know I will get it back. Sometimes your mind needs more attention then anything. Take care of yourself always. Listen to your body, heart and mind. If you need a break, take it. Now, let’s do this, shall we?
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The fact that personal care products like lotion, deodorant, and cosmetics often contain toxic ingredients is becoming more common knowledge. -
As a result, many men and women alike have chosen to opt for natural alternatives and some companies have even removed questionable ingredients. -
The same cannot be said, however, for most feminine hygiene products, including tampons and pads. -
Classified as medical devices instead of personal care products by the US Food and Drug Administration (FDA), companies do not have to disclose the ingredients they contain. -
Most tampons, for instance, are made from cotton, rayon, or another pulp fiber, but these materials may contain toxic disinfection byproducts from the chlorine bleaching process, including dioxins and furans, as well as pesticides from non-organic, often genetically modified (GM) cotton. -
Learn How Conventional Tampons + Pads Are Toxic and Not Sustainable HERE 👉🏻👉🏻👉🏻 https://go.shr.lc/2D1YFFV
🇮🇹DRAGON FLAG: versione ultralenta .
Versione ultra lenta del Dragon Flag divenuto famoso per il film di @rockymovie. Per la progressione consiglio la versione nel secondo video: partire facendo solo la discesa con le gambe semi tese e risalire con un crunch inverso .
🇬🇧DRAGON FLAG: superslow version .
Superslow version of the Dragon Flag, became famous with the @rockymovie. For the progression I suggest the version in the second video: starting only by going down with straight legs and back up with a reverse crunch.
lunch was this pita bread thing with loads of veggies in it! perfect for school too;)
i spread hummus on one of the inside of the pita and guacamole on the other, added arugula, salad, tomatoes, carrots, red beans, apple cabbage, chickpeas, yellow pepper, kale, avocado, seeds and nuts. that’s it!
have a nice day🌞
Last night's dinner was simple yet extremely tender and delicious!
Roasted butternut squash (all you need is salt and pepper!) with a butterfly chicken covered in 13 herbs and spices. But, if you don't want to mix 13 spices together, I also recommend McCormick Garlic & Herb seasoning with No Added Salt.
I saute the butternut squash in olive oil for about 4 mins, then leave it in the oven for 15. The chicken is about 3 minutes on each side and then 3 mins in the oven.
📌#Food2Train arriva al @deluxefitnessbordighera ✨ospitati dalla più importante Fit-Writer Italiana ✍🏻🇮🇹 @rossellapruneti e dal celebre @dennisgiustopt 🏋🏼 !
🔜🤝pronti per collaborare con una struttura moderna e dal personale preparato !
📲Stay tuned per news a riguardo!
🇺🇸 Cheers to last days of summer... say hello to the most happy plate of that summer to me. 😍😭
That summer, I've discovered one of the best combo EVER.
Strawberries ft avocado..like 🤤🤤😍😍
Do you know that combo? Do you like it? What's your fav combo of summer? Let me know ( I'm so curious when it comes to food 🤗😍🌈)
That was sooooo delicious.
And just look at these colors, that doesn't make you instantly HAPPY and in a good mood? 😍
It's the little things guys, it's the little things ♥️🤗
#whatsonmyplate : salad leaves, strawberries from my grandmas garden ( BEST EVER 😍), cucumber slices, tomatoes, one avocado toast ( so proud that avo looks perfect, happy me 😭🥑)
A ton of lemon juice and lime juice, a bit of olive oil, chia and sunflower seeds, pepper, pink himalayan salt ( not on the strawb).
And BON APPÉTIT 😍
🇫🇷 Ça les enfants, c'est la plus heureuse assiette de l'été.
Le combo, avocat/fraise....C'est juste délicieux 😭😍
Dans mon assiette : mâche, tomates, concombre, fraises, un toast à l'avocat. Graines de chia 😍🤗👏🏻
Real talk, I woke up sore and I know tomorrow I'll be worst because today my arms was burning while I was working out 🤣 °
I'm still loving it, it's a great way to shock my muscles and get out of that comfort zone. I'm doing some workouts that I've never done before which will spark new muscle growth and strength. °
Day 2 Done! I couldn't have done it without my online group. We learned about nutrition, how to lose fat and gain muscle, how to motivate yourself. It all start with you. Come and join my support and accountability group. Let's do it together and make it happen!😆💪
How do you find motivation?
Are you naturally born with motivation?
Are some people pre disposed to having a transformation and other people are destined to stay the same?? I know that
motivation has to be found by every person individually. YOU HAVE TO WANT TO CHANGE MORE THAN YOU WANT TO STAY THE SAME. It all starts with you! °
You have to recognize when you are giving EXCUSES and Stop them dead in their tracks. °
When you want something So bad it becomes the only thing you can think about. Success is inevitable because you are willing
to do whatever it takes. °
As a mom I know that TIME is LIMITED and someone ALWAYS needs you! But in order to be EVERYTHING to EVERYONE you gotta put you first at least 30 minutes a day! °
It's not selfish, It's super smart!
With small changes daily I was able to transform our entire lifestyle. After losing 2.5 inches on my waist, toned my body and lifted my glutes from working out at home for 3 months and twice a week at the gym, I decided that I couldn't keep this a secret. I now have lots of energy, my confidence and self-estime has sky rocket like never before, I now look at the mirror and feel proud of who I am. Now I want to pay it forward to help others feel the same way that I do! °
I want to do the same for you!!! Im extending an invite to join my Support and Accountability
Group! If you would like to join hit me up, send me an direct message or comment below. °
It's time for you to feel strong and start your journey today! ARE YOU IN?? No more excuses! ! °
Check out my bio for more info 💪
Today I have a BIG Announcement! I have been on a journey to really change my lifestyle, to eat healthier, to start exercising and to help lead my family by example in this area! °
It has not been easy. At the beginning I cried because my body was so weak after my C-section recovery. I couldn't complete some exercises that I knew I normally could and that frustrated me a lot. I made so many mistakes and pushed myself too hard that I couldn't walk, sit or lay down for 3 days.🤣 In reality, it was also a mental challenge to stay consistent. I don't mind admitting I made many mistakes like not working out for 6 days in a row (huge mistake🤦♀️) but that's part of my journey. I'm not perfect and with those failures I learned a lot about myself. I made a few changes and now I'm growing from the mind to the body stronger than ever. I am seeing changes in my body that I didn't know were possible! °
I joined a private accountability group where I get daily support, motivation, meal plans, recipes/tips and more. I seriously have fallen in love with the support, the workouts and the nutrition aspect that is so simple to do at home! Without this new community and this LONG TERM approach to getting healthy, I would have quit just like I did all the other times before when I was looking for quick fixes!
So, after losing 2.5 inches on my weist, toned my body and lifted my glutes from working out at home for 3 months and twice a week at the gym, I decided that I couldn't keep this a secret. I now have lots of energy, my confidence and self-estime has sky rocket like never before, I now look at the mirror and feel proud of who I am becoming. Now I want to pay it forward to help others feel the same way that I do!
So I became a coach, and my job is to help you reach your goals by customizing a workout program to do at home, keeping you motivated, teach you about nutrition, meal plans and more. I will provide everything that you need to succeed. I will be sharing what is working for me with you!
I can’t wait to share even more of what I am planning that can help you feel more confident, comfortable and happy in your own personal health and fitness. STAY TUNED for more!!
I guess I reached the famous training plateau on my abs. That's when you are no longer progressing in your workouts. Base on some research I did, I can do these 3 steps to burst my way out of the plateau fase. °
1. I will be more consistent in trying to sleep 8hrs a day. °
2. I will be lifting heavier weights for fewer reps and using longer rest periods. °
3. I will now add "Superset" in my routine which it's when you combine two exercises either for the same muscle group or opposing muscle groups and you perform two exercises one right after another with no rest in between. °
That's what I will focus on for the core workouts. Hopefully I'll get better results.💪
Yes we will have those days that we don't want to workout or be active, but we have to push foward and think why we started in the first place and look how far we've gone. °
I want to lead my son by example to always stay active. Studies shows that physically inactive people can lose as much as 3 to 5 percent of their muscle mass each decade after age 30 but If you remain active throughout those decades, your metabolism slows only about .03 % which is an awesome statistics. That's more motivation to stay active as we get older. °
Stay active my friends ❤🏃♀️
Today is my cheat day. Hello Sushi, hello wine!🤣 °
Got to love the reward for our hard work of exercising and eating 80–90 percent of the time nutritious foods filled with lots of fresh fruit, vegetables, whole grains, lean proteins and healthy fats, which allows a more relaxed approach to our 10–20 percent of our meal of choice. 🙌❤
We sometimes forget to focus on us. We need to find time to close our eyes and focus on our breathing to take time to reflect on whatever is bothering us. °
Now imagine yourself blowing it all in several bubbles. All that pain that someone caused, all the anger you feel or maybe all the anxiety or stress, what ever concerns you have. Just imagine it's going all in those bubbles and it's now floating away until you can't see then anymore. °
I always say forgive even if they haven't forgave you and just let it go. Dont waste your time thinking about things you can't control. Leave it all in God's hand and you will feel inner peace. ❤