I’VE BEHAVED MYSELF FOR TWO WEEKS - since I was asked on my story what my current goal was. Given that I didn’t really have one, I decided then and there to make getting in my best shape yet, probably around 6 or 7 % body fat, my goal. I reasoned that because I had been in a bulking phase and eating MORE than enough for the best part of a year, the time had come to tighten up.
However, as with everything goodlife, there’s a twist. I have cut in the past, but it always took a toll on my personal/professional life. This time, I don’t want to subject myself to that same level of calorie-counting misery. If successful, I want to demonstrate that it’s not always necessary to go to extremes to reach your ideal physique. In essence, I want to make the process as effortless as possible, so it doesn’t interfere with other areas of my life.
Intermittent fasting will indeed be a powerful tool in my box.
To be as transparent as possible, I’ll list below what I have been doing and will continue to do.
🧠FASTING - during the week, I eat when I get home for the day (6.30pm). Averages at 21 hour daily fasting Monday - Friday with plenty of activity in the fasting window. On the weekends, I TRY to maintain a 18 hour fasting window, but sometimes it’s less.
💪🏼TRAINING - six sessions, one hour in length spread across the week, always in the fasted state. NO CARDIO - but I work a physical job so I’m moving around plenty.
🍉DIET - I’ve reduced my treat intake, and replaced my usual carbs with more veg while hitting 160-180g protein daily. I don’t count calories but I’ll eat until I’m satisfied and happy with my protein intake, then cap it there.
💊SUPPLEMENTS - None so far!
💤 SLEEP - eight hours a night! It’s not always possible, but I’ve made it a priority.
🍷 ALCOHOL - the odd drink here and there, but no beer!
If anyone has questions, please let me know‼️⬇️
Breakfast for lunch today. This bacon is thick cut and 1 carb per slice. Totally worth it. 3 slices and 4 egg whites which is 4 carbs total. I’ve been doing intermittent fasting but only when I feel like I can. If I wake up and am hungry then I eat. But most mornings I don’t. I fasted 16 hours last night / today which I’m happy with :)
This was me at probably not even my heaviest. I had tried a million diets, every “Magic” weightloss pill, doctors ideas, all except surgery. In April I turned 30, and after one heck of a year, I decided times running out, I’m tired of being the fat girl, and was ready to do it. I came across keto a while back and started with a ton of research because there was so many bad things said at the time, but I went in head first, guns blazing. I have to date lost 80lbs and have no intention of stopping till I hit my goal weight. Im learning so many things about myself and my confidence that I didn’t know existed, and I refuse to let my weight define me. Here’s to a new me, a new life and this amazing journey I’m on. #keto#ketosis#ketones#ketotransformation#ketoweightloss#ketolife#ketomama#iloveketo#ketogenic#weightlossjourney#weightloss#fat2fit#myjourney
My weak leg, the one I walked on as a crutch for 3yrs because it was torn 🤦🏽♀️ then tore it again and it grew a bone to stabilize my ankle that pushed on my nerve causing unbearable pain and wore down another bone that all had to be repaired, filled down and bone fragments removed. Very long and painful process. Still healing, not 100. On top of that taking statin medication at high doses which ate my muscles to the point 5lbs felt like 20lbs and constant muscle pain and shaking. Now look at me! 9mo post surgery and 5mo post statins! #better#musclepreservation#muscle#legmuscles#ketosisin59minutes#ketones I have more than I lost! ♥️🦏
I’m feeling a little salty today but that doesn’t mean it’s not true. 😂 The only glucose your body needs to function can be created in the body from either fats or proteins.
You can get all your energy, essential vitamins, minerals, amino acids and nutrients in a diet rich in healthy fats and proteins.
Carbohydrates need not apply.
Doesn’t mean they’re not addictively delicious though. Ha. #keto#ketomeme
I felt good. I felt happy. I also felt like this was it. 🖤I understood my body couldn’t lose weight, it couldn’t be pushed and it wouldn’t be ABLE. The person I was in the spring of 2017 is a woman dearly gripping onto #limitingbeliefs about who I was and who I could be. The shift came when I began devouring books about positive thinking, @glennondoyle books, @brenebrown words... I am forever changed and I am not going back. I have too much to do and I can’t spend my time feeling bad about myself or my situation. I have released myself from the grips of nightly binge drinking, popping any kind of pill I could get my hands on and using negative self talk on the daily. Released. Now, let’s do this thing!
I just want poke every single day 😂 salmon, spicy tuna and shrimp on a bed of lettuce with avocado, crab, green onions, garlic aoili, and a spicy sauce.
@pokebop_ep has a great selection of proteins and everything is so fresh! Super friendly staff too. Definitely recommend if your in the EP downtown area.
DO YOU FEEL WORTHY? Are you deserving?😍
Are you a Negative😓Nelly when it comes to self-love? Are you as free with compliments for yourself as you are with your bestie? I know...it’s hard.😕
One of the gals in my Facebook group, the Fat Loss Fit Tribe (link to join us is in my bio👆🏼you’re invited!) asked how do you stop the constant negative thoughts.🧐
While I’m not a doctor, nor do I profess to be, having suffered from dibilitating depression and anxiety most of my adult life, I do know a few things that have helped me:
⏭ diet. Yup what you eat can directly affect your brain and its thoughts. Choosing convenience aka processed foods🍞🍟or a diet high in carbs has been scientifically proven over and over to negatively affect a positive mindset ⏭no exercise. Again, the science speaks here. Regular physical🏃🏼♀️fitness releases feel-good hormones aka serotonin and lifts our moods. It can also clear our thoughts, and of course, trim and tone our bodies. 30 min, 4-5x/wk is a fantastic approach to healthier, more positive thinking ⏭prayer.😇I just become in touch with my own faith about 5 yrs ago and truth be told, it’s the one area of my life that requires constant attention. When I slack on my prayers and bible study, my life lacks. I know without a doubt in my brain that I can’t do this thing called life alone, and so I let God and Jesus take the wheel. .
Prob not the advice you thought you were going to get, right?😕But to turn your life from a mostly Negative one, all it takes is getting back to basics.😘
🥑Eat healthy. Move your body and sweat🏋🏼♀️regularly and get on your knees and pray🙏🏼. .
✨Also note: it’s gonna take time. It has taken me YEARS to go from a place of “why do bad things always happen to me” to a place of “it could ALWAYS be worse, but I’m so freakin blessed”.🤩
Do you have some tips on how you changed from a Negative Nelly to a Positive Polly?
Let us know!!!✌🏼🧡
GoodMorning Guys! I have a update for you guys! As I was shoppping I came across this product @tjmaxx for only 16.99 compared to @bpi_sports which they have it for $32.95. Which inspired me to jump back on keto!
Anyways, my 3 day update after starting my keto diet and using this product : The first day I took the daily dose was during the morning and did not fully read directions and drank coffee which made me a bit shaky for a good hour (the warnings state that the dose contains approximately2 cups of coffee), but let me tell you that this works amazing, it wakes you up within 20 minutes of taking the dose. It also helps to stay focused, and for me, it stopped the craving during my fasting. I also have to mentioned that I fasted 19 hours on my first day without getting hungry! Second day, I took the dose once again in the morning, it woke up me once again very quickly, helped me stayed in focus, got my chores done at home and did a 16 hour fasting without craving once again, I do have to say though, I don’t think it prevents the keto flu, as I had trouble sleeping that night and I was awake till 3 AM with muscle aching. I did take some Advil around that time and it definitely helped. Third day, took my dose in the morning once again, fasted my 16 hours without getting hungry and it definitely helps to stay on focus!
Side note, I started my keto journey on 8/14/18 and decided to give a break to adapt to the diet before working out or what do you guys think? Please feel free to ask me any questions, and ask your doctor before using this if doubting and concerned with your health; this is just my opinion. I did insert close up of all the warning and claims of this product, feel free to do your own research! 🤗 🤗 #ketodiet#keto#ketorecipes#ketotransformation#ketoweightloss#ketobreakfast#ketosis#ketos#ketones#ketolife#ketone#ketofam#ketogenic#ketonesforfuel#ketofood#ketolifestyle#ketomeal#ketogirl#ketolove#ketoeats#ketolunch#ketoapproved#ketocooking
Happy friy-yay y'all! Today is bittersweet.
This week has been a roller coaster of emotions. To be honest, a part of me broke down. I found myself eating my feelings again. Not at all where I thought this week's progress would go.
We have our weak moments. Sometimes we don't cope in the best ways. Yesterday, while crying, I ate two small pieces of cake. I'm paying for it today that's for sure! A year ago I would have probably tried to eat the whole cake. I still have the urges to binge sometimes: especially at night.
Our will power is like a muscle. It works hard all day. Fighting the urge to eat all the carbs. By end of day, it's tired. We're tired. That's the time to not give in. Strengthen that muscle.
Today, I'm dusting myself off and picking up where I left off yesterday. Moving forward. Accepting my humanity and the beauty in my imperfections. ♥️ Remembering how far I've come. Theres a 73 lbs difference between these two pics. I will continue to keep pushing forward. #facetofacefriday
Continuing my journey towards better sleep! To boost my melatonin levels (sleep hormone) I try to:
Be outside during the morning/midday to expose myself to natural light since this might stimulate melatonin production during the night. This is no prob now during summer but requires more efforts during autumn and winter⛄😉 .
AND regular bedtime routines to get into a relaxed mood
Wish u a nice weekend! 💜
I feel like I havent told you guys enough how awesome my husband is.
This morning he gave me this cute bracelet. He knows how hard I’ve struggled through the years.
He loved me from the minute he met me. We got engaged, and then married, within the first year of our relationship.
I wouldn’t trade it for anything.
He’s let me take wild chances. He’s seen me fall and reminded me that everyone falls. We continually get back up together though.
Find someone who completes you. I wouldn’t be able to work on a better me without him.
It’s donut season 🍩! Who are we kidding it’s always donut season, especially when your donuts are Keto friendly, packed with amazing @weareorganisource Collagen, and they taste this delicious. Give these delicious and nutritious beauties a try, you won’t be disappointed!
For the Keto Donuts
-64 g almond flour
-28 g coconut flour
-1 tablespoon psyllium husk ground
-2 scoops @weareorganisource Collagen Peptides
-1 teaspoon xanthan gum
-240 ml water
-57 g grass-fed butter or coconut oil
-3 tablespoons Keto friendly sweetener
-1/4 teaspoon kosher salt
-3 eggs lightly beaten
-1 teaspoon vanilla extract
-1 teaspoon baking powder
For the Chocolate Donuts
-75 g powdered keto sweetener
-14 g cocoa powder
-1 teaspoon vanilla extract
-1 tablespoon wateror more as needed
1. Preheat oven to 390°F/200°C. Grease and flour (with coconut flour) a donut pan.
2. Whisk together in a medium bowl almond flour, Collagen Peptides, coconut flour, psyllium husk and xanthan gum. Set aside.
3. Heat up water, butter, sweetener and salt in medium pot until it just begins to simmer. Lower heat to low and add in flour mixture, mixing constantly to incorporate. Continue to cook and stir until the dough pulls away from the pan and forms into a ball, 1-3 minutes.
4. Transfer dough back to the bowl and allow to cool for 5 minutes.
5. Add in one egg at a time, mixing with an electric mixer until fully incorporated. Mix in vanilla extract and baking powder.
6. Allow the dough to rest until it comes to room temperature.
7. Spoon dough into a piping bag or plastic bag. Cut out bottom of piping bag 3/4 inch wide. Pipe out dough onto donut pan, or onto prepared parchment paper. Bake for 15 minutes, cover with aluminum foil and bake for 5-8 minutes more until fully golden. Allow to rest in pan for 10 minutes before removing.
8. If using the chocolate glaze, sift powdered sweetener and cocoa powder onto a bowl. Add in vanilla extract and water (little by little) until desired consistency is reached.
9. These are best enjoyed still warm and freshly glazed, but they keep quite well for a day or two stored in an airtight container at room temperature.