So true😀 I know it took me some time before I signed up for my first bootcamp with the #fasterwaytofatloss but I am sooo glad I did. What is holding you back? Fear of failure? Thoughts that you don’t have the time, the energy, the knowledge? We can overcome those! Next bootcamp round starts November 5th and you don’t want to miss this! Link in bio for more info or message me anytime with questions. 👏🏻🙌
Photo on the left was me in 2015 and the photo on the right is me now,
completely different person than I was then simply by changing my mindset!
Heres a strategy I have used and still use to lose body fat/maintain a healthy weight ⬇ ⚫Intermittent fasting..How does it work? 🔸Intermittent fasting involves limiting the consumption of foods to 8 hours per day and abstaining from food for the remaining 16 hours.(Drinking water/black coffee during the fast is fine)🍏 🔸When our body's are at rest we burn fat, so basically when our body is resting it is actually burning fat! Intermitten fasting also helps with a healthier metabolism, immune system & helps reduce insulin. 💪 🔶In the mornings during my fast I would have a black coffee and excersize, personally this makes me feel alot more energised and productive and sets me up for the day ahead.🏋 #personaltrainor#coach#goals#lifestyle#fitness#mma#irishfitfam#weightloss#Diet#dietingtips#gym#healthy#healthyfood#foodbenefits#intermittentfasting#healthylifestyle#transformation
Gün temizlik günü olunca kahvaltıyı kendi yetiştirdiğim domateslerden yaptığım boool domates sulu az tarhanalı çorbayla geçiştirdim. Çok acıktım biraz erken yiyorum. Günün proteini yine humusun hammaddesi olan nohuttu 🤗 zeytinyağlı kerevizin içinde yasaklı üçlü duruyor🙈 havuç, patates ve bezelye... ama ben ölçülü olduğu taktirde bu sebzelerden kaçmak istemiyorum. Ya da fermente gıdalar olan tarhana ve ekşi mayalı ekmeği de yeri geldiğinde tüketebilirim...
Macros on point again! It looks like I may actually be back in ketosis (going by urine strips - I will be resuming blood testing tomorrow to ensure accuracy). So happy that I knew exactly what to do in order to get there. Increase the good fats, drag down the carbs and get that good protein into my system. 🙌🏻
My mom and sister are visiting this week, and I asked them to bring out my wedding dress.
Just a teensy bit of me (ok a very large bit) was quite excited to try it on to see how much I've changed since then.
I knew it would be big on me - it's a size 14, and I am currently a size 8 - but I couldn't help except to laugh out loud at how much my boobs have deflated since then 🤣🤣. At the time, I definitely wasn't laughing about the fit. I barely zipped into the dress when it came in 3 weeks before my wedding. But I managed to squeeze myself into it, and made it through the day, feeling like a total princess.
But, when I got the pictures back, I hardly recognized myself.
I had experienced the same thing a few months earlier with our engagement photos, and had sworn I'd be "in shape" in time for the wedding.
So, instead of experiencing feelings of joy as I paged through the images of what was supposed to be the happiest day of my life, I was resentful - about my lack of dedication to my workout, about my inability to lose weight, about how every photo seemed to be at my worst angle.
I turned my critical eye into a weapon and tore my body apart. I hand-selected the photos where I felt I looked the least fat, and only posted/shared those select images. The rest were filed away for safe keeping.
Over the next five years, I'd go on to gain over 70+ lbs. I'd continue to feel shame over these images, as well as almost every other photo taken of me as my weight ballooned, until I just stopped taking pictures entirely.
Today, I'm thankful I can look back on these pictures without that lens of criticism. I have made peace with that girl, that body. She is me. And we are proud of what we've accomplished together.
🙈🙈🙈 it’s not much of a difference but I definitely have more energy than I did this time last year. 🙅🏾♀️I vow to never let myself go like this again. I’m on to greatness. 🏃🏾♀️🤸🏽♀️🧘🏾♀️ . .
Let’s not get it twisted. This entire year I have been inconsistent for long periods of time. However, I won’t beat myself up about it. I slack then get right back on track. Changes to my relationship with food, #intermittentfasting , and the support of my family and friends have been my saving grace. 😁☺️
👊👨🏫Soreness DOESNT mean you have had a good workout!👨🏫 A common misconception is if you ain't sore.. then the workout can't have been that good! Have a read below for a better explanation!👨🏫😁 #Repost @soheefit
• • • • •
I’m often asked from clients and readers why they’re not always sore after a strength training session. Does this mean they didn’t push themselves hard enough? Should they be concerned? Are they doing something wrong? •
Delayed onset muscle soreness, or DOMS, is the pain and soreness felt in your muscles in the hours and days following strenuous or unaccustomed exercise. It occurs as a result of inflammation from microscopic tears in connective tissue and usually peaks at around the 48-hour mark. •
One of the biggest myths with exercise is that you NEED to be sore the next day in order to have had a good workout - otherwise, you're not making progress! •
In actuality, you may experience DOMS after you do a new exercise (or one you haven't done in a while), after you focus on the eccentric phase of an exercise, or after you perform an exercise that stretches you at long lengths (such as Romanian deadlifts). And while muscle damage is ONE component of hypertrophy (muscle gain) - alongside mechanical tension and metabolic stress - it's unclear whether DOMS is the best measure that muscle damage has occurred. And of the three mechanisms of hypertrophy, muscle damage is considered to be the least important by far behind mechanical tension and even metabolic stress. •
Don't use soreness as an indicator of an effective workout. Instead, track your sessions and log your performance in the gym over time. Are you getting stronger? Doing more reps at the same weight? And are you seeing the changes you want in the mirror? THOSE are far better indicators of progress
So...today is my 6 month “surgiversary” and I feel a lot of things. But mainly, I feel relieved. Relieved that I can finally MOVE. Walk down a hallway and not have people move out of the way. Not have random strangers tell me that I should lose weight, or women tell me out of the blue which diets work and to try and sell me bogus weight loss supplements. Relief to wake up in the morning and feel good about myself and not be scrutinizing every single thing I do so as to not appear “fat”. Relief that I’ve finally given myself permission to live.
I’m very optimistic that these next 6 months are going to go just as well as the last 6. I had a few bumps in the road that I’ll share later, but even though my weight loss has slowed down drastically (normal at 5-6 months), I have the motivation to make it to my goal weight.
There is a 105 pound difference between these photos. I’ve gone from a 26/28 to a 16/18. I’m not afraid of big hips or being curvy. In fact, I’ve embraced it. I can’t shrink the size of my pelvis. 🤷🏼♀️ I’m thankful for the complete 180° from where I was a year ago. Wanting to be stick thin and hating every single thing about myself. Beginning this journey was the best thing I’ve ever done for myself and I can’t wait to see myself in another 6 months.
@pheasyque - ⭕️INTERMITTENT FASTING FOR FAT LOSS⭕️
In my personal opinion, it is one of the best approaches to dieting which makes clear the fact that meal timing doesn’t really have any relevance when it comes to changing body composition.
However, there are a few “mistakes” that beginners make, that I have to address:
First of all, the whole reason behind IF is to have freedom on both food choices and meal timing. Instead, some people focus on the “eating window” and “fasting window” to the dot, which makes them feel kind of “caged”. Focusing on “when” to eat won’t make a single difference, because at the end of the day, what matters is the total amount of calories/macros consumed.
IF is NOT magic: if you’ve struggled sooo hard to get to your first meal of the day because you feel it’s “too far away”, you’re doing it wrong: You don’t need “to complete the fasting” in order for it to work. You need to eat the right amount of calories & macros everyday if you want it to work!
❌Some people use fasting as an excuse to binge once they “can” start eating, which completely misses its point.
Think about IF as a tool you can use to still have big meals while working towards your dieting goal. Calories will STILL matter.
How many meals a day? 1, 2, 3, 4 - you decide based on your preference and caloric goal.
Break your fast when you need to!
It is not a rush to who fasts the longest. If you’re hungry, there’s no reason why you shouldn’t eat. -
Focus on the big scheme: IF’s great power is to have big satisfying meals while still being able to reach your fat loss goals. It definitely works, but not for everyone. If you find yourself making any of these “mistakes”, think twice before doing it. Personally I’ve been IFing for the last 7 years now, and I love it. This doesn't mean I've done it religiously for 7 years straight, but 90% of the time.
🔥🔥🔥TAG a friend and leave a comment!!
Down 2 lbs!
Last night I had a tuna and salmon roll with chives and cream cheese topped with fish eggs wrapped in soy paper minus the rice, and a vodka tonic. This morning I woke up hungry so I made a bullet proof coffee with coconut oil, unsalted butter and sugar-free hazelnut creamer. Hoping this doesn’t interrupt the IF. Too lazy to work out this morning before work but will go to the gym for a class.
Post core training at home ☀️
Psst! You haven’t missed that you get 3 FOR 2 on ALL seamless from @icaniwill have you!? 😍💙 In loooove with this Queen Mesh set! I have the navy blue top, tights & unpictured t-shirt 💎👌🏼 (164 cm - all in XS)
Absolutely!! I’m so grateful to have actually more than one group cheering me on every single day. Even on the days I don’t feel like it, I know they are to support and encourage me and that’s what keeps me going on those hard days.
We are getting better together and there is no easy road on this journey. You have to do the work and it’s inspiring to know I have a circle who needs me as much as I need them.
Are you wanting to make a change? Do you want to be healthier and happier? Do you need a new circle?
We always have room for more!!✌🏻❤️👏🏻
Pictures don’t lie. .
What you can see from the outside is just a direct result from what has been happening in the inside. .
I got my gut healthy. .
I’ve been a HUUUUUGE skeptic of any supplements out there especially Plexus. I did NOT think they were going to work but I was DESPERATE to get rid of my horrible bloat that made me look 6 months pregnant the minute I ate any food. .
So I tried it, thinking I was going to return it. #nojoke 😂😂😂 So if you are skeptical I TOTALLY GET IT.
My results didn’t happen overnight. It took months but boy do I feel incredible!!! .
Lost 28 pounds.
Got rid of a ton of inflammation.
Stomach issues gone.
Sleep like a rock.
Binge eating GONE!! (Food use to control my life!!! I’m still in amazement these products have helped become free of that and stop my horrific cravings)
Menstrual cramps are very minimal and only last half a day now .
I also gained an amazing business because I shared. These products have CHANGED MY LIFE and I know how much people need them. That’s why I share. .
If you are a skeptic please come join us tonight at 8pm CST to find out “What Is Plexus.” It’s a short 30 minute online event where you will hear my testimony live along with a few other women who have joined my team. You will hear a little bit about the products. And just for joining us you will be entered to win Target Giftcards!! 🎯🎉💃🏼❤️😍
Here is the link to the event if you would like to come!!
*This is anyone who is not working with another Plexus ambassador
A year ago yesterday we got news that Dom had a tumour in his brain. Something we never imagined we would ever hear. These things just 'don't happen to us'. Very lonely times together, scary times & special times. Times we woke up thinking surely this nightmare was just that (I had to snap myself out of it so many times). Times where we didn't wake up because we just couldn't sleep. Times of tears, times of just pure love, gratitude, appreciation for each other, and everyone's support & good energy.
Times of devastation and then times of pure joy & achievement. .
To say I am proud of Dom would be an understatement. This journey has changed him, and all for the better. Such a strong, courageous man who shows the world his way bravely. Without any self doubt, he knows he can do this when medical professionals say he can't. .
A year of great emotions ♥️