UNCONDITIONAL PERMISSION WORKS BOTH WAYS
You’re allowed to eat most foods without being made guilty, without assuming the foods ‘morality’ level and just because you can and not fear repercussions -
You also have unconditional permission to NOT eat food
What do I mean?
In short, this time of year is notorious for family forcing food on you that essentially you don’t want to eat but do so out of the ‘you can’t say no to family’ archaic attitude -
You absolutely flipping can say ‘no’ to people pushing Ferrerro Rocher on you, telling you it’s ‘bad form, Peter’ to not indulge yourself and worst of all, guilting you into eating something that you probably don’t want to and definitely don’t need to
The unconditional mindset swings both ways. Having permission doesn’t mean being powerless to resist additional food
Family is important
But so are you and the things matters to you
If you don’t want to eat something, just don’t eat it
No granny, aunt, uncle, etc. can and should force you -
Remember, you’ve got unconditional permission to say no
I think it's fair to say that EVERYONE needs some Black & White Leopard in their life 😍
This gorgeous pair is limited edition, with soft compression material that will hide every bit of cellulite if you have some like me🙌
The perfect lounge pair for cold weather, team with a warm oversized black hoodie 😍
I wear a size medium x
❓IS THIS WHY YOU’RE OVEREATING❓
Why you overeat can come down to A LOT of reasons, these are just 4 that you need to be aware of.
Stress can increase your appetite, this can lead to binge eating as a way of comfort. Make sure you’re dealing with stress by getting enough sleep, exercising, doing some deep breathing, 5-10 mins of meditation or whatever works for you, but have something.
How many times have you been out on a night out and when it’s time to go home you get that urge for a takeaway? Being aware of the situation you’re going into can make a huge difference.
If you’re constantly telling yourself how you hate your body & hate your “diet” & just being full of negative thoughts all the time, then of course you’re going to turn to food for comfort. Fixing your mindset is huge, whether it’s surrounding yourself with more positive people or reading/watching more positive stuff, you need to fix it.
The vast majority of people will eat more when you eat with people who you’re comfortable with(family, friends) or when there is a distraction while you’re eating like TV. I’m not saying you shouldn’t do those things, what I am saying is don’t fall into the distractions and eat 3 full meals before you realise what has happened.
Awareness is key 🔑 #overeating
Monday 🏋️♀️ Back and Biceps Workout 🙌
Don’t forget to bookmark 🔖↗️
Tap that button. 🙌
1️⃣V. Bar pull down—3x12reps
2️⃣2 Strap Cable Rows—3x15reps.
3️⃣Barbell Bicep Curls—3x12reps.
5️⃣Dumbbell Bent over rows—3x8reps.
6️⃣Cable Rope Bicep curls—3x20reps.
Don’t forget to save the workout for later 🙌🙌🙌
Review by @tea.to.triceps
Grenade Chocolate Chip Cookie Dough yeeeesss
Calories: 218. C16.9/ P20.3/ F8.9 No palm oil! Because people have been messaging me about this stuff: not veggie friendly, no gluten containing ingredients (but 'may contain'). Are there other allergens/ diet info you guys would like me to mention in reviews? Let me know
Texture: Ooh first thing is that it's different to other grenade bars, you can tell just my looking. Instead of the usual crispy bits throughout... there are chunks of choco chips. There isn't a huge amount, but they're evenly distributed and have a good crunch to them
Taste: Suuuper sweet. For me, that's amazing. The milk chocolate coating is delicious (as is expected from Grenade!). The caramel layer is thick and delicious, similar to the other carb killa bars. The chocolate chips don't really taste of anything which I was a bit sad about.. the middle of the bar is sweet and vanilla-y. Honestly this is less like cookie dough and more like choco caramel but I don't care because it tastes so good. I feel like it's quite similar to caramel chaos with a few texture difference and subtle taste differences, I'll have to try them side by side to compare... A task I will gladly take on
8/10 would recommend! You can get them from @mycoresupplements ❤️ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~.
💥PRE & POST WORKOUT NUTRITION💥 by @mazerfitness
🐣What should you eat before and after your workout? Is the anabolic window real? Is there a magic food that you should eat before and after your workout?! Haha nope, no anabolic window, no magic food. Just eat some food. Let’s break down the specifics of what you want to be eating pre and post training!!🤔
✌️Pre workout: Protein and carbs are important pre workout, you want to be eating these but please, make sure the form of the foods you’re eating are easily digestible because you don’t want to have lots of food sitting in your stomach when you’re training. We’ve all been there, almost throwing up in the gym because you just ate. Make sure you eat like 1-3 hours before so you give your body time to absorb all of the food. If you’re not able to eat 1-3 hours before and thus you’re training fasted, get yourself some BCAA’s.
🔥Post workout. There’s a lot of debate about this. Are carbs necessary or not? Technically they’re not really that necessary but if you really want to optimize everything you might want to add at least 30ish grams of carbs after your workout. If you’re just training for general fat loss or muscle gain, just getting 25 grams of protein will do. But again, how hard is it to eat 30 grams of carbs after your workout? Not really right? And about the anabolic window.. That’s a myth. Just make sure you eat your post workout meal as soon as you can. You’re good
Hey guys!! You all know we are huge fans of @fulfil_nutrition here at barrons!! We have one box of these beauties to giveaway! Like this post, tag 3 of your besties and comment with the emoji ❤️ Winner announced on Wednesday!! ❤️👌
Leucine by @ebtofficial
“Skeletal muscle protein synthesis (MPS) is regulated by a number of dietary factors, to include essential amino acids (EAAs). Leucine, a branched-chain amino acid, has been identified as a stimulator of MPS in many cell culture and animal studies.
However, whether supplemental leucine exerts a unique stimulatory effect, as compared to other EAAs, on muscle anabolism in humans has not been clearly demonstrated. A recent study found no improvement in resting MPS in adults who consumed a 10 g EAA supplement providing added leucine (3.5 g leucine) when compared to a control 10 g EAA supplement (1.8 g leucine).
These findings suggest that added leucine is unnecessary for the stimulation of MPS when sufficient EAAs are provided; however, the study of supplemental leucine during conditions such as endurance exercise, caloric deprivation, and ageing may be warranted.”
Burn fat, build muscle, and get healthy using science. We are two doctors with a passion for making the science simple. Follow EBT (Evidence Based Training) @ebtofficial. Free fitness guides at www.ebtofficial.com. The information above is not medical advice.
THE EVIDENCE: Pasiakos SM. Supplemental dietary leucine and the skeletal muscle anabolic response to essential amino acids. Nutr Rev. 2011 Sep;69(9):550-7.
All I Want For Christmas....
is another pair of Peachees 😏
Tag your partner if you'd like a Peachee gift card in your stocking next week (the link is in our stories 😍). #fitgirl - @niamhybrano
#outfitinspo - Grey Camo Compression Leggings
Around the holidays I always notice this pressure about certain foods being banned when you choose to live a healthier lifestyle. Personally I think it’s important to move away from this type of mindset as it can be very restrictive. It seems that if we call a food “bad” we shame ourselves out of eating it. Yes there is no doubt about it that certain foods are more beneficial to our health & others less so but it doesn’t mean they can’t be part of a balanced diet. It’s not until you stop labelling foods as “good” or “bad” that you truly start to enjoy foods without feeling any sort of guilt. The majority of my diet consists of well balanced food full of micronutrients so eating something that is less so simply because I enjoy it doesn’t bother me. So my advice around Christmas, yes it’s ok to be mindful but don’t get caught up being obsessed or stressed with what your eating, you’ve another 50 odd weeks in a year to worry about staying on track with your goals.
Dieting over Christmas?😑
It’s a topic that everyone talks about....🤔
Dieting is something I have done before around Christmas time and I actually didn’t enjoy it one bit that particular year...😑
Because I avoided social events.
Because I missed out on enjoying delicious food with family and friends.
It is the one time of year that so many people are around and out and about and that every one should make the absolute most of it. 😊
So what would I suggest?😎
I’m not saying you do absolutely nothing regarding training or go to town on your nutrition for the whole month. Keeping active is top of my list. I’ll aim for a good chunk of steps each day and get in a few weight sessions.💪
With my own nutrition: I’m going to be realistic with my food choices and just be smart.
Christmas Day is one day and I think people just say to themselves “feck it” and keep eating for the whole week or even two weeks 🤔
It’s a time to enjoy yourself but be realistic.
It’s ok to take a few days to eat intuitively and certainly ok to take up the reigns in pursuit of your goals when the time is right for you. 🙌
Enjoy every moment either way🔥
Just want to wish this young man @jack_kelly7 the very best of luck in his football career.What a way to finish pal breaking the FIGHT THE PROWLER record 👏👏👏. @lynchontwitch will not be happy 😂😂. 6 minutes and there was a little more in you.Quality pal.I wish you the very best of luck in your football career and as I said DO NOT FORGET me when you make it big time 😆😆❤️.You have a fantastic attitude at just 17 to what you want in life so don’t stop till you get there pal 👌.Enjoy every bit of what is ahead of you and keep up the hard work.Really enjoy training you during your off season and I’m sure I will see you again.
WHERE ARE YOU NOW❓
⬆️Biebs always has it right 🙌🏼 This photo shows you how most people go through the year when it comes to getting results. And it’s particularly relevant this time of year.
🎉🎊New Year motivation is around and everyone wants to get results after the Christmas binge. Feb/March comes & maybe you get a little tired & you start slipping back into your old habits.
🏖Then you book a holiday & motivation creeps back up. 2 weeks motivation is at full power because you’re hoping you can get some fast results in 2 weeks if you really go all out.
🏝😔Post holiday & you’ve gained a stone, but you’re motivated to lose it & get yourself back on track because Christmas parties are only around the corner.
🎄The closer Christmas gets the more boxes of chocolates & sweets that are around, the more the motivation dips. Then the closer you get the more you start thinking
“Sure there’s no point in starting now, I’ll start in January.”
👿The Cycle Begins Again
💪🏼Here’s how to avoid it💪🏼
Instead of trying to be 100% at any given time, try to make changes that feel sustainable and be consistent. So an example could be this:
Week 1️⃣: Fix breakfast & water intake, 20 min walk 3 times
Week 2️⃣: Maintain week 1 changes & now fix your dinner & do 1 workout
Week 3️⃣: Maintain week 1&2 changes & now cook double dinner every day & use it for lunch, do 2 workouts
Week 4️⃣: Maintain changes & now fix your snacks, do 3 workouts
4 WEEKS. There is nothing dramatic & by the end of the 4 weeks you’ll feel like a different person. Your changes might not look like this, this is just one example. #motivation
CK FITNESS HOME DUMBBELL WORKOUT 🔥
Bookmark 🔖 for later ↗️ by saving the workout. Hit that button 😊
Just using a pair of dumbbells 💪
Give this workout a go and let me know how it goes! 🔥
Circuit 4 rounds x 20 reps of each exercise 👇
✅Bent Over Rows.
✅One arm press
✅Rear delt raises.
Tag a buddy that you would try this with 🙌🔥
For enquiries: www.cilliankeanefitness.com⠀
Facebook: CK Fitness. 🔥
Amazing results from one of our dedicated clients who has been very consistent since starting at @profitnessgyms 💪.
📘Facebook: ProFitness Gym.
📸YouTube : ProFitness Gym.
Friday 💭 Thoughts.
No matter what...👇
Be grateful for all the good people around you.
Be grateful for your health and well-being and of all those closest to you.
Be grateful that you can make so many good memories with all your close friends and family.
Be appreciative that life will have its up and downs but staying positive in these situations is so important.
Learn to look around this second and just be entirely grateful...🙌