Mental Health Meme #40 Wednesday: I had anxiety waking up of a level 1. I slept 7 hours 10mins. I woke up to some not so great news but tried to advise on it in a positive way. It raise my anxiety to about a level 3. I came out and talk to Doug and let him know that we need to make the trip home in the near future. Doug is very frustrated with his job and it really shows on him. They've started to cut a lot of their bonuses out and a lot of people in the company are very broke now. It's completely unfair. But hopefully Doug will get out of there very soon and aboard this new company. The rest of my day was pretty laid-back. I did some things around the house like cleaned out my closet and made up the bed. I wish whatever triggered all of this with me would have just completely left my life already. I'm so tired of this feeling. I just don't know how to process stuff anymore. Doug started talking about the IRS bill and a quickly brought my anxiety up to a solid 9 plus. I instantly thought about where I am financially because of all of this and how much more money we're going to owe this next year as well. I've got to find some way out of this. Anyway Doug and I listened to some music and watched a little bit of television. I had the music on for quite a while because I wanted him and I to be able to communicate and we really have no way to communicate when the television is on because it takes your undivided attention whereas music is just there in the background. It was a very productive talk. I have to get his resume and headshot ready to send to this company. Currently at a level 3.5 anxiety. On my way to bed. Goodnight.
#cutting#butterflyproject#selfharm#selfharmrecovery#depression#depressionkills#anxiety#positivethinking#selflove ❤️ #timehealsallwounds#smile#laugh#loveyourself#love#therapyheals#letgo#lettinggo#lettinggoquotes#panicattack#panicattacks#panicdisorder#storm#calmthestorm#anger#inspiration#48#instagay#worldmentalhealthday2018#worldmentalhealthday
After years of yoyo-ing and binge eating I’m now pretty confident I have the will power to stick to a diet (the evidence being the ~17kgs I’ve lost over the past 4 years 🍕). It just gets harder and harder to make changes to your body the lower your body fat is and I’ve been wanting to get rid of some stubborn fat
You might have seen from previous posts I’ve been ‘cutting’ for about 6 weeks now to lean out a bit further. I realised a few weeks into my cut that I’m at the stage where I need to up my game with my training to continue making changes to my body and also make sure I don’t lose muscle in the process.
I started training with @jimmy_pip_pt about 3 weeks ago who has been helping me work on my lifting technique and creating a programme for me to work on my strength while setting my calories and protein targets. He actually put my calories UP from 1500 (what I was initially dieting at) to 1800. 🤗🍗 I’ve been on these calories for the past 3 weeks and my weight has still been steadily dropping. These photos are only 2 weeks apart and I’m pretty shocked by the difference 🤯
In 6 weeks I’ve lost nearly 5kgs and in the past 3 have gone 1kg lighter than I’ve ever been in my adult life - so that’s quite exciting 👧🏼 .
Another 9 weeks to go and I’ll be continuing at 1800 calories, trying to eat as much as possible and keep cardio low and then make changes when necessary as time goes on. In the meantime JP will be trying to convince me to stop getting drunk at the weekends 🤷🏼♀️ I’ll be tracking my results on here like the insta whore I am 💁🏼♀️ PS excuse my face 😂
Real world muscle building...
Harry came to us earlier this year with one goal in mind: to best in the shape of his life before he turns 40 in December.
He wasn’t new to this. He’d been trying for years. So with his big 4-0 on the horizon, he wanted to leave nothing to chance. He wanted all the thinking taken out of his workouts and nutrition, and instead focus purely on executing the plan. Harry also wanted accountability to keep him on track, and not waste any time with superfluous tasks that many people fall guilty of doing when undergoing a transformation.
With an extremely busy work schedule and a family, it certainly wasn’t a walk in the park. But with expert guidance from RNT coach Ben, support from his wife (who’s also done fantastically well on the plan, dropping over 2 stones), and an internal drive to succeed, Harry achieved his goal a few months early! -
He’s now in a muscle building phase, and is already looking fuller, more developed, while still staying in good condition! He's going through the 'ideal client journey' and is really reaping the rewards of getting lean first, slowly reversing out and then building up the engine to create a physique he's been after! Great work Harry & Ben!
Viewing this topic from a sports nutrition perspective, there is evidence to suggest that consuming dairies does seem to be an effective short-term strategy for weight loss. The high protein content, especially in milk, makes it a good option to include in your diet. What’s more? The quality of proteins found in dairies is excellent and the combination of whey (quick-absorbing) and casein (slow-absorbing) proteins makes it even better.
There are a few factors that come into play for weight loss, but the underlying factor is essentially burning more calories than you consume. Having said that, increasing protein intake throughout your weight loss journey is really important. Not only does it help preserve muscle mass, but it also allows for weight loss to occur from fat rather than muscle. So, when you’re in a calorie deficit, you may not feed yourself with enough food, let alone protein, to maintain muscle mass – which is why you may well end up losing weight from muscle rather than fat. Obviously, the last thing you want is to lose weight from muscle! By adding dairies into your nutrition program, you can further add to your daily protein requirements, increase muscle mass and lower your body fat levels. In combination, you’ll lose weight the proper way.
Ugh i love this! Make smart healthy choices! Just because it may be healthy doesn't always mean it is. Just like a salad at a restaurant can easily sky rocket to over 700 calories! Be mindful and bless up!
#Repost @nutriitional (@get_repost)
When someone starts dieting it is common for them to make switches to 'healthy' foods. Awesome.
This image demonstrates two important things; - If someone isn't weighing food, a plateful or bowlful of something can have significantly different weights.
- Although most people would consider it healthier, the caloric density of granola is actually surprisingly high and therefore easy to consume in caloric excess.
A bowl of granola weighs more than a bowl of Coco Pops (and most cereals) and the caloric density per 100g is also higher than most cereals.
In short, you can swap an eyeballed portion of an 'unhealthy' food for a 'healthy' food yet not see the weight loss you expect.
Whilst nutrient dense foods should always be a priority, keep in mind that a healthy weight loss diet must also been controlled for portion size. .