A fitness Journey worth reading..😍 I’ve been working with Louisa with Intermittent fasting and helping her think in terms of “LIFESTYLE” change not the quick fix thinking. Here is her story! ❤️
A healthy lifestyle has always, ALWAYS been really important to me! 🍎 Regardless of that, I calculated the other day, and between my four kids, I have gained (and lost the large majority of) over 220 pounds in the past 10 years😧 Yep. That’s my pregnancy reality, folks! 😐 It sucks SO MUCH because I really, really care about being happy with my body! I want it to be strong, and 85% of the time I am putting great things into my body, and work SO HARD💪 and my autoimmune diseases complicate everything.
Over the past ten years, I’ve just had to figure out what works for me, and what doesn’t. It’s rough, and I struggle with self-love and insecurity about it just like anyone else. I KNOW my body is AMAZINGLY WONDERFUL, and that I should live that truth ...but I wrestled with HOW?!
The past five years were the hardest on my body yet! I was either pregnant or nursing for over 3 years straight, and by having my last two back-to-back, I was left to work off almost DOUBLE the weight!!
Since having Grant I lost a lot, and then gained back a lot due to some health issues, that really messed with my body and my self-esteem. Thankfully, I’ve been able to keep working hard and have lost around 75 pounds all together! Still, I struggle to validate my accomplishment, or feel like it’s “worthy”, knowing I have so far to go.
This year I have really started to heal my body, by realizing that it started with healing my MIND. I surrounded myself with positive people like Becka @ubufitness who either have gone through the same struggles, or build me up daily to remember who I am, and what a GIFT my body is to my family, to those around me, and how much more loving I should be towards it! I started subscribing to Alison show words of wisdom on this topic: that the world wants me to HATE myself! The world makes money off of my insecurities and body image distortion. The world says I’m alone and how I look is wrong and not normal! This is SUCH A LIE, & I’ve decided to stop believing in it! ♥️
Evolve paleo has the best variety of real nutrition, with amazing flavor, the right portions at the right price! If you haven’t tried them, you’re missing out. They keep a stocked fridge if you don’t want to order online, and have a variety of paleo essentials like pancake mixes, soups and broths, granolas, cookies etc. at the Lowell exit behind the McDonald’s! Meal prep made easy. Hit up Tony Hatch for more info. #evolvepaleo#nwa#wholefoods#eatrealfood#nodiets#justnutrition#fuelyourbody
LAST DayTO JOIN I AM round! So with ProjectMe, one of the first activities we have you do is pick out some inspirational pictures for hotshots you might want to do! Although people may not attain these during a cycle, they give you a goal to shoot for. And more often than not, goals evolve over multiple cycles as our Me's achieve their goals. This is Brittini today and her initial hotshot inspiration. I will post her before - notice the tattoos for the real ME! We love it when people surpass their goals!
http://www.projectme.cc/2018projectme-affiliate-signup/?firstname=Amanda&ordersite=http://email@example.com&phone=3032504203 . •
Consumers can generally expect to lose around 0.5 to 1 pound per week. Participants in ProjectMe consume two meal replacements a day, follow a reduced calorie diet and have a goal of a minimum of 30 minutes a day in exercise, but many participants exercise at different levels of intensity and duration.
Meeting someone else on the route that's out there trying to "get it" too is always good. I stumbled up on Natasha Holcomb again this morning and it's always nice to see you out there Tasha.............. I erased another 7.21 miles this morning and today my figure is 12.73 - 7.21 = 5.52. Just about at the end of the line. When I finished, I quenched my thirst with green tea and lemon.
Umm who loves an Avo??? 😍🙋🏼 Healthy Fats are key component to a healthy diet.
And avocados are high in good healthy fats….A few years back suddenly a load of low fat products appeared on the shelves, everyone thought they needed to remove fat from their diets, 👎🏼 cutting it all out from their diets to drop weight. Oh how wrong this was, as we are learning more and more now. Avocados contain monounsaturated fats that are good for your heart, help keep you skin healthy, transport fat soluble vitamins D, K, A & E around your body & release hormones in your intestine which make you feel full, which help with weight loss! 👏🏼 Good healthy fats Fats like monounsaturated fats and polyunsaturated fats are actually very healthy & essential to our body's daily functioning. 😄
An eating disorder will over-promise and under-deliver. I've noticed in working with those living with an eating disorder many are hopeful an eating disorder will aid in feeling happier, safer and in control. Over time we begin to realise the eating disorder has sold us a lie... but then the challenge is to figure out how to live life without the eating disorder's numbing capabilities (enter: a great psychologist and practice, practice, practice).
I guess Saturday’s have become my soup making day. I love it at all times of the year but especially when it’s cold outside.
Today’s soup is Polish Dill Pickle and it’s hands down my favourite. Potatoes, carrots, onions, celery, dill, and of course, pickles. Splash of heavy cream in the bowl and 👌🏼.
I’ll never forget the first time I tried it..I swear there were angels singing 😇. It’s that delicious.
Not pictured: I also have a roast in the slow cooker. Dinner will be beef on a bun. I am normally a huge consumer of beef but lately not so much. I have been craving it though this week so I guess my body needs it! #intuitiveeating
Now that my tummy is satisfied it’s time to learn some shit.
Whether you think you can or you can’t ...you’re right! .
Healthy, confidence, self esteem, success and reaching your goals all have one thing in common...
All you do starts with your thoughts 🧠!
What you think you will become! So start each today with positive thoughts and ideas and believe in yourself! .
If you don’t believe in YOU...it will be hard to reach your potential! 🙌💫🌈
#Азарт появляется на все 100%, когда вижу цифры😂 , особенно показательным получился сегодняшний хмурый и не погожий день... Сначала думаешь, хм, надо сжечь больше калорий, а потом идёт азарт на километры😂 В итоге победила обычная усталость🙊
Неделю и при этом не каждый день хожу просто пешком..., я же ставлю эксперимент для себя: не меняя свои привычки в питании (не оставляя шоколад, мороженое, немного выпечки) а прибавив активности, посмотреть на итог😉 Пока работает тема #движениежизнь , результат будет по-любому позитивный, а шагомер просто помогает немного контролировать ситуацию😂
Вот смотришь телевизор, и не лежишь на диване, а ходишь на месте; моешь посуду или готовишь - включила латино или просто попсу и танцуешь. Кстати, у кого есть перепады с давлением из-за погоды, рекомендую, для меня это пока самое эффективное лекарство. Ну и потом, сами знаете какая #осень в #спб , а я так не люблю чувствовать себя унылой какашкой, тем паче сидеть просто так дома в такую погоду😂😂😂 Вот такие дела , беру сама себя на #слабо 🙊👯 #яжводолей 😉 Ну и в спортзал я тоже хожу, за неделю пока только 2 раза, завтра третий😇, восстанавливаюсь😉
P.S.: результаты по тренировкам в спортзале ведутся отдельно и в показаниях шагомера не участвуют , там вообще иная "кухня" 👣💫
Our brains have a complex filing system where we store memories from past experiences, knowledge we have acquired, desires, health conditions, cravings (both physical and emotional), values, the ability to recognize signals from our body, and so much more. When we make the decision to eat, we pull from this filing system and form an intuitive response for that moment on what and how much would be satisfying and meet our needs. When we start relying on someone else’s rules, we can’t pull from our own filing cabinet. Our needs and desires then become convoluted and our eating competency reduced. The process of intuitive eating is a modality to reunite us with (and continue to add to) our own filing system.
👋 Hola como están! Veamos que implica esta imagen 😕 Primero aclarar que perder peso no depende de 1 solo factor sino de muchos! • 👀 Resulta que para bajar de peso, hablamos en términos de grasa (oxidar grasa) debe haber un déficit calórico, es decir deben ingresar menos calorías /energía (a través de los alimentos que comemos) de las necesarias o de las que gastamos. • 👉Se puede comer muy saludable en cuanto a elección de alimentos y formas de preparación pero si al cuerpo ingresan mas calorías de las necesarias o de las que se está dispuesto a gastar, el resultado se traducirá en 🔜 Aumento de Peso. • 👀 Y que ocurre si alguna vez se consume una comida poco saludable, pues no tendremos "calidad" nutricional pero habrá que ver el aporte calórico de esa preparación, "cantidad" consumida y su frecuencia de consumo: si es ocasional o habitual. 👉Veamos un ejemplo: 🔼Hamburguesa con queso + papas fritas medianas (clásico de casa de comida rapida) ➡ 500 calorías.
🔼Licuado de frutas (3 unidades) con agua + frutas secas (30 gr) ➡ 500 calorías.
👉Aporte de calorías ➡ igual
👉Calidad nutricional ➡ 1° menos saludable, peor calidad nutricional, la 2° mas saludable, con nutrientes de calidad.
⚠ Frecuencia de consumo ➡ si habitualmente incluyo la 1° opción no tendre un organismo sano. • 💥Conclusión:
✋Si buscan perder peso cuiden "cantidades" a consumir de cualquier alimento o preparación.
✋Si buscan un cuerpo sano, estar saludables, modificar valores de laboratorio, revisen la "calidad" nutricional de lo que están incorporando!
👉Mi recomendación: coman saludable la mayor parte del tiempo y alguna vez incluyan comidas indulgentes, ricas, por el placer que dan comerlas, siempre cuidando "cantidades", manejando porciones.
☝Recuerden: No es saludable comer siempre estrictamente saludable! •
A while ago, my friend @annewinterson (❤️) mentioned in one of her posts that the body positive message needs to reach Asia… FAST! And I am in total agreement of this statement. 🙏🏻 Challenges with body image, eating disorders and self esteem issues are present... I think everywhere. Something I noticed in particular about my time living in Asia though, was that diet and body size was talked about in an all-too-casual sort of way. And diet and “beauty” products were EVERYWHERE. Diet pills, whitening creams, several cosmetic surgery clinics. .
I remember during my most recent travels to Japan, I saw a very young (and very slim) girl in the pharmacy with her boyfriend. She was picking out which diet pills to take. 😭😭😭(Hope that boyfriend tried to talk her out of it). The ones she was looking at were around $30 per box set. HOW MUCH MONEY DO WE or HAVE WE SPENT ON THESE PRODUCTS? And most of all, how can we raise our awareness around eating disorders, chronic dieting and low self esteem? I think one of the first steps is NOT to agreeing with all of the diet culture propaganda we see everywhere & not buying into these products. 🙅🏻♀️ We need to get rid of diet culture and the idea that diets are normal. We need to know our worth is so much more than a box can prescribe. 💊 And speak TRUTH and LOVE about our bodies & encourage others around us to as well. .
What else can we add to this list? & Do you see diet culture present in your community? Is it the same everywhere? Do you notice it a lot in certain countries? ❤️
This one might seem like a no-brainer, but sometimes we just need a reminder that foods are complex. In this age of macro obsession, people are losing sight of this complexity and seeing foods only as their main macro and nothing else.
They look at chicken and see PROTEIN. They look at a bowl of oatmeal and see CARBS. They look at an avocado and see FAT.
This is especially problematic in our culture that likes to vilify carbs and glorify protein. So now suddenly a bowl of oatmeal isn't a good breakfast because it's "only a carb" , but what we don't realize is that this "carb" actually contains 15 g of protein too! Pretty good for a carb! In fact, a fantastic (and high protein) breakfast can absolutely contain a bowl of oatmeal with maybe a couple of eggs or some Greek yogurt on the side.
We need to remember that MOST foods are a combination of 2 (and often all 3) macronutrients. Don't skip the oatmeal because you're looking for protein. Don't skip the avocado because you're looking for carbs. Don't skip the chicken because you're looking for fat.
Remember, just because a food is HIGH in one macronutrient doesn't mean it doesn't have any of the other macronutrients! 🥣🥑🍗
Oysters aren’t something you often see on the usual ‘fitspo’ or ‘clean eating’ instagram account, am i right? A lot of these accounts will lead you to believe that you can only eat chicken🍗 , broccoli🥦, sweet potato🍠 and avocado🥑 to be healthy (hence the availability of these emojis). How boring! ⠀
I personally think oysters deserve their own emoji as they’re packed with essential micronutrients. Eating 5 pacific oysters will provide:⠀
• Over 3x your daily vitamin B12 😲⠀
• 100% of your daily zinc needs ⠀
• 30% of your daily iron intake⠀
• They are also a great source of protein💪🏻relative to the amount of energy they provide⠀
CAN VEGANS EAT OYSTERS? ⠀
Interestingly, oysters and mussels are sometimes eaten by vegans as they do not have a central nervous system or brain, and therefore it is unlikely that they are sentient or have the ability to feel pain. If you’re vegan and didn’t know this, consider adding oysters and mussels into your diet as they will be your best source of Vitamin B12 and eliminate the high risk of deficiency. Would love to hear from any vegans out there what your thoughts are about eating oysters?!
Cookies and cream 🤤 if you have never tried this product omgaashh. All I have to say is your missions out on those cookie pieces 🍪 if you’re going to start somewhere this is the flavor I recommend, you can’t go wrong ! 😋
Whats the most exciting part about this product? This is a complete meal 🙀 with all the vitamins, minerals and nutrients your body needs! It’s also super simple to make and only takes 2 minutes to prepare, perfect for those on the go or breakfast skippers ! 😜
*SPINE, RIBS AND PELVIS PART 1*
As promised I'm taking it back (pun intended) to basics to build a solid foundation to work from.
If you look at the spine from the side you can see 2 soft S shapes one on top of the other starting from the base of your skull to the tip of your tailbone or your coccyx
It has 4 curves in a concave and convex fashion. The reason for this is because we are two legged, upright standing mammals and curves or arches are much more well-equipped at withstanding forces than a totally straight line
These forces are gravity coming down on our heads and the Earth pushing up under our feet so imagine them pushing on either end of this 4 curved shape and how the spine has been beautifully crafted to give us comfort in this upright position and allow for flexibility and movement
In this picture you can see my curves in all their glory. Everybody's spines are made slightly differently and bend in all sorts of directions but we want to make sure that we maintain these natural curves to some degree whenever we are doing core strengthening exercises
This will ensure that you're building your core strength from a good foundation and that you're firing all the right muscles at the right times.... *STAY TUNED FOR PART 2*
@tanyakretschmann and her patient Mum started teaching me how to crochet today. I needed lots of help and my brain legitimately hurts but I'm super excited at the prospect of getting creative. The research points to creative ventures being the foundation of innovation 💛
Today’s Leg workout was 👌🏻!! Join me LIVE every Mon,Wed,Fri for killer workouts! 😏💪🏻
⚡️Jump Squat-15 x2
⚡️Lateral lunge- 20 x2
⚡️LayDown Burps10 x2
⚡️Sumo Squat 15 x2
⚡️Lunges 20 x2
⚡️High ones 50 x2
⚡️Step Up 24 x2
⚡️Double P X Hop 12 x2
I do not own the rights to this music.
I'm just looking to the heavens hoping you'll give me some grace since I get a little blunt in my latest blog post.
Do you need a workout that is easy to fit into your schedule, short and doable?💪🏻
If so the free printable I'm offering, is for you! Check out today's post "The Busy Mom way to Workout" download it and also, don't forget, please give me some grace! 🙌🏻❤️👍🏻
Link in bio, per usual! Or go to healthybeatskinny.com Happy Friday! #busymomway
What’s your favorite type of workout? Cardio? Strength training?
While they are both essential to a fitness routine...which do you think is more beneficial?
You might be surprised, it’s strength training. When most people think about exercise they immediately think about cardio or aerobic activity.
Cardio may burn more calories during the workout period than strength or weight training. But, what you really want to do is increase your resting metabolic rate. Your bodies ability to continue to burn calories once your workout is over. Cardio will not do this for your body, strength training will. Muscle burns fat.
Also ladies...weights will not bulk you up, unless you’re doing something to make yourself bulk up. 🏋🏼♀️ I’m not saying you shouldn’t do cardio because we also want to work our cardio vascular system. Find a balance of the two. Strength training can be cardio, combining exercises, like a squat press can definitely raise your heart rate. Yoga 🧘🏼♀️(my favorite) is also strength training, it doesn’t have to be just weights.
The program I just finished, LIIFT 4 combines the best of both worlds and it’s only 4 days a week 30-40 minutes each day!! You CAN get results from this 8 week program. It officially launches October 1st...join me!!
I had my Q&A for my certification. I’m so excited for this opportunity that has been offered to us. This woman right here, has created a nutrition course that will have you saying “BYE BYE DIETS👋🏻👋🏻!” This course has helped so many of my challengers live freely and happy while still focusing on their goals and losing weight!
I’m so excited to be able to help more and more families adapt to this new way of eating.
It’s simple. Its effective. It works!
🔊Deslizar la foto para ver como queda por dentro😋😋😋➡..
Para todos l@s que levantaron sus 🖐🖐🖐 va la receta de esta deliciosa TARTA DE VERDURAS CON MASA INTEGRAL y para los que no la levantaron 😝😝😝..jijiji...se las paso igual!!😂😂😂..
Para la masa:
➡Vamos a precisar⬇
👉1 taza de harina integral..
👉1/2 taza de harina común..
👉1/2 taza de harina de avena..
👉1 cdita. de polvo de hornear..
👉pizca de sal..
👉1/4 taza de aceite..
👉1/4 taza de leche + 1/4 taza de agua tibia..
➡Mezclamos sin amasar demasiado hasta formar una masa que no se nos peque a las manos..si queda muy líquida le agregamos más harina si por el contrario queda muy sólida le agregamos más líquido..
➡Forramos una molde para tarta previamente enmantecado..
➡A continuacion colocamos el relleno elegido que ya debe estar cocido..Yo en éste caso usé..
👉Zapallitos..cebolla común y cebolla de verdeo..morrón..zanahoria rayada a lo cual agregué queso rayado..4 huevos y condimentos..
➡La llevamos a horno precalentado a unos 180 grados por unos 35 minutos más o menos dependiendo del horno..
➡Dejamos enfriar para desmoldar..
Con ésta masa salió una tarta de unos 24cm. y 4 muffins para los cuales usé el mismo relleno..
¡!Espero que les haya gustado la receta..me regalen unos ❤❤ y por supuesto si la hacen me pasen 📷📸📷 para ver como les quedo¡!..😊😀😊..