As some of you may know last week whilst on holiday in Portugal I decided to switch my phone completely off for 3days - the premise behind it was that if the phone was off, I might actually switch off! Which is the whole point of going on holiday.
And you know what? It was actually really easy. The thing is I didn’t quite realise how beneficial it had been until I switched it back on. This combined with spending a large part of those three days reading Tim Ferriss’ ‘4 hour work week’ really hit home about how poor I’ve been with my time.
So I decided to write my second blog about it! The revelations I made whilst being offline as well as 3 top tips to help get those hours back in the day. Somehow managed to work Harry Potter into there and at one stage it gets pretty deep which I wasn’t expecting when I started writing it this morning!
If, like me, you feel you spend too much time on your phone then this is definitely one for you! Got some golden tips from Mr. Ferriss in there too so hit the link in my bio to check it out 👆
What a dream it is when your calories are increased all week and you hit your lowest weight so far this morning🙏🏻🙏🏻.
This prep has been completely different to the last time in a VERY good way! Before it was 12/16weeks hard prep for a show which if I am completely honest stressed me out, day to day activities felt like a MASSIVE effort because of how tired I felt and my period had disappeared for an entire year when I was preping and by the time I had got to the final show I just wanted it to be over!
This prep it honestly feels weird to have SO much energy still, still enjoying each and every day of prep, (Now obviously I've had days where I just wanted to lay on the couch and cry😂) and you can still be around me without me snapping🙊 I'm 28weeks now or so into prep (Pretty much Started in January!) which is a lot but it's allowed me to go really slow with things and now has allowed me to be able to actually increase cals now before the show! Even more important I still have my period which for me is massive it shows me my body isn't under immense stress.
The longer prep has also helped maintain most of my muscle mass as far as I can see anyways🍑! The one thing I have found the most difficult with the longer prep is the constant accurately tracking on MFP and I am REALLY looking forward to just have a meal out without logging the fecking thing in MFP😂.
I've 5 weeks left to go until @wbff_official Show day, 4Weeks until I head to Vegas 🙊👙
#motivationmonday sees me trying hard to get out of holiday habits where I allowed myself to eat whatever I wanted and left me feeling not so good 🤷🏽♂️ lesson learnt I guess. Back into it today •
Here’s a throwback to 3 years ago 2014 where my grandmother shouted me a feed after a game of indoor netball 🤦🏽♂️🤦🏽♂️
💢 BACKDAY 💢
Yoooo la M&M's Team !! 🌰
Vous êtes en forme pour attaquer une nouvelle semaine productive ?? ⚡
On a intégré le T-Bar depuis peu dans notre séance Dos ciblée Trapèzes et franchement c'est de la frappe 💥
C'est quoi votre exo favoris pour avoir un dos aussi solide qu'un bouclier ?? 🛡😜
Exercise of the day Incline bench press 📌
One of my favorite exercises on a push day as it targets the upper chest and has less tricep activity and more deltoid activation compared to flat bench press
Pick a weight you’re comfortable with so you can control the weight, bring the weight straight down to the upper chest and push straight back up ....
Of digging deep and working on life in all areas.
Work. Mental health. Physical health. Friendships.
All the things.
The physical changes are very obvious on social media.
BUT THE INTERNAL ARE SO MUCH MORE!
My 5 closest friends have all said to me in the past few weeks that I have grown so much the past 2 years and how proud they are. Growth is hard. And they have held my hand, cried with me, distracted me, loved me, and encouraged me.
They are the ones that are teaching me let people in.
You can’t do life alone. Control freak over here 🙋🏻♀️
I found the picture on the right and thought HOLY SHIT!
On the left, taken this week, yes my face is skinnier. But it’s also healthier. My skin is clear. My undereyes are less dark. My smile isn’t covering fears (fears are there but they aren’t hidden). I only used to wear black and now gimme all the colors!
Im so much happier.
Yes, I struggle with anxiety, ADHD, and OCD. I’m human. But I’m so much happier!
The best part is that I know the best is yet to come...
What is your favourite drink🥤
Follow @lean_and_shredded for more information
Liquid calories are by FAR the biggest waste of calories when on a fat loss phase & potentially the main reason behind your lack of results. Overall the research shows them to have a major influence on promoting a positive energy balance via increasing kcal intake while minimising satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008, Rothacker & Watemberg 2004). I can bet that if you are struggling to lose weight, all you have to do (initially) is swap any liquid calories that you currently consume with one of the drinks in the pic and the scale will start to move so let’s go through these quickly.
Water (duh): Absolutely ZERO calories and having been shown to positively influence weight loss by reducing kcal intakes (Daniels & Popkin 2010, Dennis et al 2009). Still or fizzy is up to you.
Flavoured water: If you don’t like water then try adding some squash or opting for flavour enhancers to add some taste. Don’t worry about sweeteners, the evidence is there to support that they are not harmful in any way when consumed within the ADI (Fey 1976, Knopp et al 1976) Magnuson et al 2007).
Calorie free monsters, coffee & teas: Along with being essentially calorie free, both coffee and energy drinks in particular usually contain high amounts of CAFFEIENE which has shown to aid in suppressing appetite& thus decreasing calorie intake (Astrup et al 1990). Furthermore, they’ll also give you some added energy (Lieberman et al 2002) which may then translate into more kcal burn during training and/or throughout the day via non exercise activity thermogensisis (NEAT) which together play a huge, if not main, impacting total daily energy requirements (Aragon et al 2017).
Protein shakes: Though NOT calorie free, protein shakes can be a great alternative to more energy dense options in order to control calorie intake as it is the most satiating & thermogenic of the 3 (Pesta Samuel 2014, CrovettI et al 1998, Weigle et al 2005). Akhavan et al (2007)
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Trader Joe’s Tasty Travels Super Energy Bar With Dried Fruit, Nuts, & Seeds
TWIN 👭Rating: 4.5 /5 *High
The ingredient list for this bar is simple and basic. It is made up of a variety of nuts and seeds, such as peanuts, almonds, sunflower seeds, and pumpkin seeds, and then loaded with dried tropical fruits. We found this bar to be very similar to eating a bowl of trail mix.
We really enjoyed the tropical fruits used in this bar, especially for summer. ➖
Would We Recommend This Product? 👍🏼👍🏼Absolutely. This tastes like Earth’s version of a candy bar, filled with plenty of nutrients. It combines sweet and salty with crunchy and chewy. ➖
Nutrition:⏭⏭Scroll to see.