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Happy weekend iN3 fam! Before you maybe do some grocery shopping tomorrow to meal prep for your week we wanted to drop this recipe for ya! We'll start bringing you guys easy weekly recipes every Saturday. Happy prepping!
Mars - M&M's (Caramel)
These are the US version of the Caramel M&Ms. Personally, I think these tasted a little bit sweeter than the Aussie ones 🤔 But I also find it hard to believe that the production of these would be separated out for Australia and US because the ones we get in Australia are made in the USA. It's true that countries make goods different to suit their people's food taste buds. But I think there is a possibility there is really no difference at all and it was just my imagination 😂
“You have one life, fight for it” -Gery Vee
I know whenever I’m not living up to my full potential, I get SERIOUS anxiety. .
Whether that being in my business, my physical life, my relationships, anything. If I know I’m just coasting by, settling for what I KNOW I could do better in... I HATE THAT. .
Anyone else have that problem??
It’s not fun or easy to take a step back and get HONEST with yourself and say “ok Nina, what could you do better in this area of your life”. And be HONEST. .
Woof!!! But sometimes... we just have to do the hard shit, so we can grow and be better people. .
Be better people, lovers, friends, mothers, and to be a better US. .
If you know you’re not living out your potential .
Or you just need a hand to help you out of the mud
And some serious structure
And you’re a woman who is a HELL YES kind of gal and FINALLY wants serious LASTING change so you never have to YO-YO -again...
Click the link in my bio and apply for 1-1 coaching with me! We all deserve to live our best lives, and also? You’re totally worth the help and guidance. 💗💗
Click the link in my bio for FREEDOM!!
Sem creme de leite. Sem carne.
Tenho inserido o tofu na minha alimentação como uma fonte de proteína, mas ainda não tinha achado uma forma de utiliza-lo que ficasse muito boa, mas achei!! Fiz como se fosse o strogonoff tradicional, mas troquei o creme de leite pelo tofu e usei cogumelos ( o shitake). Fui usando a intuição e o que tinha disponível para fazer e deu muito certo!
Refoguei meia cebola e 2 dentes de alho, quando já estava bem clarinho acrescentei 2 tomates picados e 1 folha de louro e umas folhinhas de manjericão.
Não precisa se preocupar com o corte porque depois você vai bater no liquidificador.
Acrescentei um pouco de água porque queria um molho mais líquido, coloquei 80g de tofu cortado de qualquer jeito mesmo, deixei cozinhando um pouquinho, em seguida bati tudo no liquidificador.
Cortei o shitake em tiras e refoguei na panela, coloquei um pouco de sal, páprica picante e pimenta do reino, coloquei ervilhas e misturei com o molho, coloquei 1 colher de sopa rasa de mostarda e de ketchup, misturei.
Deixei cozinhar mais um pouquinho e pronto!! Rendeu muuito, eu até pensei em deixar para a janta também mas ficou tão gostoso que eu comi foi é tudo no almoço mesmo e se tivesse mais eu comia também🙈🙈 kkkkk
Você pode usar carne, frango... Fica a seu critério, o tofu eu usei mais para substituir o creme de leite mesmo.
Fiz também uma batata palha na air friyer que ficou maravilhosa, só ralei ela e deixei 15 min na air fryer a 200º
🥦SET YOUR OWN MACROS PT.1🥦
Your nutrition is key to achieving your physique goals. There are many different ways to approach nutrition, but whatever method you use has to be working for you. In my opinion, #IIFYM is the method that most people can stick with long term since it doesn’t involve eliminating certain foods. It is also the easiest to adjust when progress slows or stops.
The first thing you have to do is determine you BASE - how many calories you are eating right now and maintaining your weight. To figure this out, you have to track all the food you eat for a week and take the average.
Now that you have your maintenance calories, you decide on your goal:
LOSE FAT📉- start eating 10-15% UNDER maintenance
GAIN MUSCLE📈 - start eating 15-20% OVER maintenance
For example, if your maintenance intake is 2100 for you: eat 1785-1890 to lose weight and 2419-2520 to gain weight.
Now you know exactly how many calories you need to take in every day to get to your goal! The next step is dividing those calories up in to proteins, carbs and fats which I will go over in TOMORROW’S post!
Setting up your macros is actually pretty simple, it’s have the knowledge of when to adjust them and how to fine tune them that gets tricky. You need to have a good idea of when to cut calories, how much to cut, if it should come from protein, carbs or fat, when to do a mini cut, etc. I can help you with all of that! So if you want to take your physique and your nutrition to the next level, DM me about coaching and we can start working together on your goals!
6.46 @taphouse15 🥨 🍺
Pub Burger on a Pretzel Roll
This would ‘knot’ be the same if on a regular bun #DontGetItTwisted Quintessential gathering place and stylish taproom with an international menu and local craft beers. Go discover the innovation for yourself!
Jeder Atemzug, jeder Zentimeter deines Körpers, jedes Lächeln, jede Träne, jede Narbe... alles an dir, an deinem Körper und in deinem Kopf, das alles ist Ergebnis deiner Arbeit an dir selbst! Sei stolz auf dich! Lerne aus Missglück! Freue dich herzhaft 💕! Wir haben im Leben immer nur einen Moment und schon ist er Vergangenheit! Genau der entscheidet über die Zukunft! Hier und jetzt! Bereue nichts! Lebe!!! (PS: manchmal hab ich Gedanken 🙈)
Could not have asked for a better day for my good friend @jjahuja today at SE regionals. 9/9, 25kg PR total without even a fully peaked squat. Shawn was one of the first people to trust in me as a coach and it’s been awesome watching him progress as a lifter. We’ve had a ton of time to figure things out together from a programming standpoint. Proud of you and looking forward to building on this at Fall Fest and collegiate nationals. Also big shoutout to instagramless Victor for helping me handle. #9for9#welcometotheclub#PRtotalwithabumsquat
Today was my first time using the @fitbodapp!
So far, I’m a fan. I cancelled my membership to @goldsgym (which has been a HUGE HASSLE & PAIN IN THE REAR, but that’s another story).
Anyway, @less_of_jess2015 inspired me + some ladies in the #pnptribe .
It didn’t look like much, but I haven’t done much besides walking/hiking/yoga in a minute. It was a good workout for sure! #fitbodapp#fitbod
It’s Saturday and I’m all about that #growthmindset
I’ve been MIA because I’m at a @perform_better Seminar to learn new things to add to my Coaching Tool Box for my clients and newww content and information for you guys!
HOW IS YOUR SATURDAY?!?
My love goes out to all my people grinding to make their dreams into REALITY!
Also, a HUGEEE shoutout to my babes @jadedouglashileyfit @mwooo23 @mahsa_ifbbpro competing today @musclecontest Pacific USAs!
Eating out sometimes is hard when you’re trying to lose weight. Try being in prep. Even worse. 🙄 Thankfully @wholefoods has some GREAT options at their food bars. I ALWAYS luck out with them. Today I built a huge salad with mushrooms, onion, broccoli, sliced almonds, sunflower seeds, cucumber, radish, raisins, TONs of grilled chicken and a tiny bit of Parmesan cheese. .
I loaded my container FIRST ☝🏻 with a ton of spring mix and spinach. Soooo yummy. I then added a side of vegan lentil burger. Best part? The patty was under 190 calories and delicious and HUGE! Sadly I enjoyed it so much I forgot to snap a pic 😂
I love flexible eating/macro tracking because I don’t have to give up any foods including enchiladas! Part of what makes this doable though is meal prep. If I needed to make a chicken enchilada from scratch every time I wanted one, I’d end up at the Red Iguana more than a few times a week. ▫️
I use the chicken enchilada recipe from @lillielovesmacros. I pre-make all of the filling and portion it into individual servings and stick them in the freezer for future Mexican food cravings. Then the rest of the prep is a snap. I use 1/2 of a Joseph’s lavash wrap, some reduced fat shredded cheese, and one serving of enchilada sauce from Trader Joe’s and warm it up in the oven for about 15 minutes. ▫️
This morning I woke up wanting a breakfast burrito so instead of going out, I made myself this enchilada and added an egg to it—along with a sprinkling of cojita and pico. ▫️
Protein 43 | Carbs 23 | Fat 11 | Calories 375
#gamedayqualifier wod 2 done...got about as far as I hoped I would so I’m happy! 😁 I did get a few rep PRs during the workout which was pretty neat, did I hit a 10 pound jerk pr? No. 😂 If you don’t watch the full clip- this is just me failing several times and ending with a nice deadlift. I already know cleans, overhead lifts and snatches are my weak points and I continue to neglect them. Can’t expect much when you don’t practice. But that’s not where my focus is right now so I’m okay with it. ☺️ I am still going to c&j my body weight by the end of the year. Not giving up on that goal! After this wod, someone thought it would be great fun to copy @brookewellss and do Annie with GHD sit-ups afterwards. #whosideawasthat#notme#ouch#cleanandjerk#workingonweaknesses
Checked out Philippe for the first time and it won't be my last!
🥜 Chicken Satay
🍗 Chicken Lettuce Wraps
🦐 Special Prawns
🐓 Beijing Chicken
🍨 Warm Brownie w/ Coconut Sorbet
I'd get everything again except for the Special Prawns which were only okay. However, the Chicken Satay was the best I've ever had and something worth seeking out. Next time I go, I'm ordering multiple of them!
This is a very accurate description of me!! Spending my day in Portland visiting breweries @10barrelbrewing and @breaksidebrews ice cream at @salt_and_straw_ and ending with the @thornsfc 🍦🍻 ⚽
Such a fun summer Saturday! Love finding that balance of fitness and enjoying life. .
Work hard then play hard!! Consistency will get you there!
Sabado é dia de trampar até às 5 da manhã do domingo, mas isso não é desculpa pra sair do plano.
-350g de Batata inglesa
-100g de Frango
- 300g de Arroz integral
- 70g de Frango
- 210g de Arroz integral
- 70g de Arroz integral
Bônus: 15g de azeite pra bater as gorduras.
Organização. Muitas vezes é o que falta na rotina das pessoas pra que elas mantenham-se motivadas a continuar.
Vitamina de mamão com gengibre 🍵 .
Coloco 250ml de água, meio mamão que congelo com antecedência, 1 colher de leite em pó, um pedacinho de gengibre e bato tudo no liquidificador .
Não adoço pra beber mas isso é da preferência de cada um, finalizei com um pouquinho de canela em pó ( amo canela 😆) .