Today’s lunch is inspired by @shutthekaleup . 😋😋😋 I’m not good at making eggs this way and I was impatient so I flipped them but it was sooo good! 👍🏻 Why all these REAL Foods?
Spinach- Rich in vitamin A, K, Folate
Sweet Potatoes- Vitamins A, C B-6
Olives- Healthy Omega 6 Fat (Which we often don’t get enough of)
Avocado- More healthy fats, Fiber, Potassium, Vitamin C
Eggs- Protein 💪🏻💪🏻💪🏻
🍌Banana protein muffins... wait to see the final product. 2-3 very ripe
bananas, 2 scoops protein powder, 1 cup milk(I use almond milk), 2 egg
whites, 1 1/2 cups whole oats, about 1 tsp. Cinnamon, 1/2 tsp baking soda
and 1/2 baking powder. Stir ingredients, allow to sit for 20-15 min. Cook at
350 for 10-20 min depending on size of muffins.
Compliments of our very own nutrition expert @fitmorgan80!
Exercise Selection For Maximal Muscle Growth
When it comes to building muscle, some exercises are just better than others.
But with so many to choose and many different opinions how do you know which ones are right for you?
Here are some of the principles I use when selecting which exercises are best for a muscle building program…
1 Always try to choose exercises that work the muscle you are targeting through the greatest range of motion (ROM) possible
Why? Research has shown that working muscles through a greater range of motion results in greater muscle growth, more strength and less connective tissue stress. Even if less weight is used.
Examples- Full ROM squats over partial squats
Close-grip Lat Pulldown over Bent-over Dumbbell Rows
2 The targeted muscle should be the limiting factor in the exercise chosen
Why? Muscle fibers grow in response to fatigue and overload
If the exercise is not able to do this to the targeted muscle because another muscle is giving out first you will get sub-par results
Examples- Barbell Bench Press over Barbell press on a bosu ball
3 The exercise should be a dynamic contraction, working the muscle through a concentric (muscle shortening) and eccentric (muscle lengthening) phase
Why? Concentric and eccentric muscle contractions cause different adaptations to the muscle and nervous system so for best results you want both
Examples- Barbell RDL’s over conventional deadlifts
Chew on this.
Our nutritionist, Will, @nutritionistwill is incredibly passionate about the role nutrition can play in both treating and preventing illness.
Talk is one thing, (and we’ve featured his wise words and advice many times before here on Instagram) but Will is also actively putting that passion into practice and is currently working on a series of exclusive nutritional videos - to help patients of our new Memberships offering.
He’ll be covering a whole range of tasty subjects, ranging from looking at the reputation of frozen foods vs what they can actually do for your health... To explaining why protein is for way more than just for building muscle...
His aim is to produce valuable content that helps people navigate the deluge of information, myths and sometimes, misinformation that surrounds diets and nutrition.
Arming people with factual, evidence based information, and the support they need to enjoy a healthy balanced diet, and in turn lead a happier, longer life.
And so you don’t miss out, we’ll be breaking down Will’s topics into bitesize, digestible chunks for you to enjoy, right here on Instagram
It’s Tuesday, which makes me think 🌮! Anyone else?
These were from @taqueria27 ♥️ and were amazing. Perfect for a cheat meal, with all those fried toppings. But tacos can also be made more healthy. Here is a quick and easy recipe we did last night in our instapot.
2.5g Fat Pork loin from @costco
1 onion chopped
Sauté onion and brown meat in pan
Place onion and meat in instapot
Add 1C Las Palmas green Chile enchilada sauce
1 can mild rotel drained
For added heat: 1 can diced jalapeños
*We added jalapeños after it cooked to keep it mild for the kids.
Cook on manual for 45min
Serve in small corn tortillas
Top with tomatoes, avocado and Greek yogurt (subst. for sour cream)
This recipe yields a lot of meat, so it’s perfect for lunch leftovers. My mouth is watering 🤤
CHOC RASPBERRY SHAKE🤩🦋✔️
Definitely wouldn’t mind waking up to this everydayyyy🙏🏻 spent the morning doing some work followed by a long walk and came home to this beauty right here🤤
Smoothie deets—> 2 frozen bananas + 1 cup fresh sweet raspberries + 1 scoop vegan chocolate wholefood protein + 1 tbsp almond butter + 2 cups coconut water + 1 tsp cacao powder 🙌🏻👏🏻🦋 happy Tuesday!
When your morning looks like self love 💕 in a mug!
How many off us start our day with coffee ☕️ to get that buzz of fake energy that kicks the brain into gear and helps us to start our day?
Coffee depletes our bodies of magnesium, our relaxation mineral and triggers our fight or flight response to release the stress hormone cortisol and glucose into the blood stream. This is often a body response we manage and can handle until we hit peri menopause and our hormones begin their own separate dance! If you are in your forties and your anxiety levels are growing while your energy is crashing, simple changes to your food and diet can help you sail through this period of change with ease, energy and grace. #midlifeactive#perimenipause#midlifehacks#selfcare#selfloveisthebestlove#nutritioncoaching#fuelyourbodyright#empoweredhealth#empoweredmidlifewomen
Some people find tracking their food intake using an app such as MyFitStatus or MyFitnessPal helpful to keep calories in check and stick to their nutrition goals. However, this may not be appropriate for some people based on past history with food and dieting, and some simply don’t like to meticulously enter everything they eat. Regardless of your preferred method, there is one tip that applies to anyone: adjust your starches.
For those looking to shed some body fat, a calorie deficit is necessary. Foods containing higher levels of starches also tend to have a higher calorie content. We’re often told to cut down on starches so many people will eat less food which can then lead to issues with hunger. Instead of cutting starches out, try cutting back on the starchy vegetables and grains and replace them with non-starchy vegetables. This accomplishes that calorie reduction without forcing you to eat less volume of food and thus can help you remain satisfied.
Read complete blog post by clicking the link in bio.
Pretty close to how I felt this morning in the gym after a 5-day vacation!
Remember that weight loss is always a roller coaster! Heading into my Nashville trip I did some pre-game prep work with really cutting calories and making sure to get in hard workouts for a few days beforehand leading up to flying out Thursday. I even pounded out a great workout a few hours before taking off.
One would maybe think that I really watched what I ate and drank during vacation and probably even snuck in a workout or two. However, like I always say, one has to be realistic about things. You don't go on vacation to NOT have fun, right?! I didn't go ridiculously overboard by any means, but I definitely had some fun and put down a lot more calories than I typically do. As far as workouts, I got some good walking in, but never stepped in a gym or went for a run. I actually needed a handful of days outside of the gym to mentally reset and get re-energized.
I realize that it will take a week or so to drop some of the excess calories I put down and shed some excess water weight. To me, that's a small price to pay for having some great fun for a few days! The excess calories I had will also help to reset weight loss hormones after eating very cleanly the past few weeks.
From here, I'll get right back on track with things. For the next week or so I'll cut calories and be sure to get workouts in, similar to how I prepped for vacation.
You see, that's the big difference between people that maintain their weight and those that slowly gain it over time. It's all about being realistic and enjoying things, as one should! However, it also requires getting right back on track after veering off the path for a few days.
By the way, Nashville was fantastic! Great city for night life, music, food and friendliness!
SHOULDER WARM-UP by @charlie_smith_fit
If your idea of warming up your shoulders is to crank your arm back on a squat rack before you lift, YOU’RE DOING IT WRONG!
Do these 5️⃣ Simple Shoulder Warm-Up Stretches before your next upper body workout.
They will prepare your shoulders for your workout by taking them through full range of motion in multiple planes.
These should only take a minute or two to do & will warm-up your shoulder much better than cranking your arm on the squat rack 💯
1️⃣ Self Hugs - alternate which arm is on top & bottom.
2️⃣ Arm Circles - nice & big circles. Perform both forward & backward.
3️⃣ Dumb Waiters - alternate which hand is on top.
4️⃣ Monkey Arms - palms down, elbows straight.
5️⃣ Scaption - thumbs up. Make the letter “Y”
BTW, I was in fast forward ⏩ while doing these. Make sure to be controlled in your movements.
🔥🔥🔥IF ANYONE YOU KNOW COULD USE THESE TOO, TAG THEM 👇
How (well) do you sleep at night? 🛌
A good nights sleep is essential for a productive day but with busy and sometimes stressful lives a good nights #sleep can be difficult to achieve! ... Here’s a few tips to catch some more 💤’s and to help wake you up feeling fresh and ready for the day! .... 1. Get some exercise during the day! It decreases stress and will give you more energy to function without heaps of ☕️ (also, reduce caffeine intake wherever possible) 🏃🏼♂️🏃🏽♀️ 2. Stay away from junk food late at night! Snacks are obviously delicious and awesome 🍫 BUT all the sugars could be affecting your well deserved 💤! Reach for something like bananas 🍌, almonds and or oats!
2. Get off social media! Social media is great buttttt it can be a bit of a time waster and can also induce stress and anxiety! So, ditch the social after dinner and find something to wind you down naturally! 📱
3. Natural remedies for better sleep: herbal teas, hot bath, reading a book, stretching, listening to calming music or sleep podcasts! 📖
... We hope these tips will help you get a better nights sleep!
Also, us know if you have any tips to share!🧖🏾♀️🧖🏼♂️
Let’s talk about “CHEAT” meals. 🥨
Often times when “dieting” you hear the term “cheat meal” or “cheat day.” Essentially a boost in calories to #TreatYoSelf . The idea behind the splurge is that you eat healthy a majority of the time, so you are “allowed” a day or a meal to indulge. 🍭
The concept is fair enough, however, with ideas of “cheat” meals, could come thoughts of guilt and can create an unhealthy relationship with food. Instead, we recommend flexibility, moderation and an overall healthy lifestyle [that includes treats]. 🥗
Interested in this kind of nutritional lifestyle that champions long term health over deprivation? Check out our Complete Nutrition Coaching. Contact us to learn more!
📸 is the Classic Lox from @clebagelco because sometimes you need smoked salmon, cream cheese and a sea salt bagel 🙌🏽
Nothing is more refreshing after a grueling workout than a fruit smoothie. But why else should we be incorporating nutrient dense, yet delicious smoothies into our wellness routine?
Check out this yummy summer smoothie recipe by our nutrition coach Alissa on the PFP Blog!
Quick and easy lunch or dinner!
🗝I always like to have pasta boiled and stored in the refrigerator. Easy way to get carbs fast.🗝
7 ounces Tyson Grilled Chicken Nuggets
1/2 cup Classico Light Alfredo Sauce
4 ounces Barilla Protein Pasta
5 grams Grated Parmesan Cheese
Nuggets 1 oz. (37cals-6p-1c-1f)
Alfredo 1/4 cup (35cals-1p-3c-2f)
Pasta 1 oz. (95cals-5p-19c-1f)
|Creating Habits for a Better Tomorrow|
𗀉what are you doing with your part time?
Follow @bemybizcoach •
Step one ☝️ are you doing what makes you happy? If not work on something that builds a new skill set for dream that you let die! @1coachwins
Selling slow, sustainable, long lasting nutrition coaching is tough. It’s sure as hell not as sexy and attention grabbing as a “6 Week Shred” or the likes, but I will continue to stick to my values and morals and provide a service that I truly believe in.
Give people what they need rather than what they think they want. Offer realistic, achievable and lasting results, offer value, teach and empower. The email below I received from a client that finished up with me last year after 24 weeks of private nutrition coaching. This email brought me so much joy and really made me excited to see that these are the kind of changes Aspire Nutrition can make to someones life if they are willing to trust in me, the process, be inquisitive, disciplined and patient.
My goal with Aspire Nutrition was always, and will always be, to make people aware and educated about food and nutrition, and find a strategy or strategies that work specifically for them for the LONG TERM.
Quick fixes will always be a temptation, but look back at your nutrition and dieting history; are you any better off or are you in a worse place than when you first began. Invest in the long game, be comfortable and be confident. Nutrition is for life and holds a lot more value than summer bods, abs, thigh gaps and photo shoots. Learn to let your nutrition compliment your life and not be a continuing cycle of restriction and alienation to overindulgence and guilt.
To previous, current and future clients, well done on investing in the long term and bettering yourself and your life. Thank you for trusting in Aspire Nutrition to help you carve the way. I am always beyond humbled and thankful.
Follow the link in bio to see what a past client had to say 1 year on.
Never EVER apologize for your awesomeness! Sometimes we might feel, as women especially, that we need to minimize amazingly awesome things we have accomplished: juggling a household 🏡 , full-time career 👩🏼⚕️👩🏼⚕️and other aspirations on the side 💗 (because honestly we can’t stay still 🙋🏼♀️) , children 👶🏻 , husbands 👨🏻🚒 and their demanding jobs, friends, family, events etc but you know what? Don’t minimize a thing! Rock it. Own it. And say “thank you” 😁 when someone compliments you. You truly are awesome 😎 and you need to ride that wave 🌊 #HappyTuesday#FollowYourGut#FollowYourGutMDNP#BeAwesome
Olá 😃 Bom dia ☀️😃 Olha a informação importante que a Nutri trouxe hoje 😍 👉🏽..... A suplementação alimentar é um ramo que vem crescendo diariamente e a todo momento novas formulas são elaboradas e marcas são criadas, sendo com diversos objetivos, como redução de gordura corporal, aumento de massa muscular e desempenho físico. 👉🏽 A suplementação alimentar é um ramo que vem crescendo diariamente e a todo momento novas formulas são elaboradas e marcas são criadas, sendo com diversos objetivos, como redução de gordura corporal, aumento de massa muscular e desempenho físico. 👉🏽 Como todo mercado que cresce de maneira elevada, nem todos oferecem produtos adequados e dentro da lei. O mesmo ocorre com os suplementos onde em diversos lugares podem ser encontrados produtos fora dos padrões e proibidos por lei, mais um motivo para sempre consultar um nutricionista, de preferência um com bom senso. 👉🏽 Infelizmente ocorre muita ausência de informação no consumo dessas substâncias. A grande maioria não tem comprovação científica e pode causar danos a saúde do consumidor caso não haja acompanhamento adequado de um profissional capacitado. Dessa forma é imprescindível a orientação do nutricionista na utilização de suplementos. 👉🏽 Os suplementos alimentares podem ser muito interessantes para a prática esportiva, porém, devem ter o acompanhamento adequado de um nutricionista para que não haja excessos ou ausências de nutrientes, evitando problemas futuros. ✅Vem saber mais sobre os benefícios da Nutrição Funcional 😃 Agende já sua Consulta 😉
#Rosilene Silva 👉🏽Nutricionista Especializada em ✔️Nutrição Clínica e ✔️Nutrição Funcional. ➡️ Atendendo todas as quinta-feiras no Consultório NutriVity, Alagoinhas – Ba ➡️E todas as quartas-feiras no Centro Empresarial Dentalmed, Inhambupe – BA
🇮🇹🇮🇹Snack mattutino con mini croissant 🥐 al sale rosso delle Hawaii @pit_canter .... “sgarro”?? No!! Nell’ambito di un regime alimentare bilanciato, concedersi un “piccolo peccato” OGNI TANTO fa bene all’umore, allo spirito e permette di non sentirsi in un regime di restrizioni! Come sempre tutto sta nella giusta via di mezzo: l’alimentazione va vissuta in modo sano e bilanciato... ma anche goduta!! 😉. 👉🏻👉🏻per PIANI NUTRIZIONALI PERSONALIZZATI, CONTATTATEMI. 🇬🇧🇺🇸Mid-morning snack with mini salty croissant 🥐 with Hawaiian red salt @pit_canter ...”cheat meal”?? No!! In a balanced nutrition, to have from times to times a little treat is beneficial for the mood, for the soul and let you understand that you’re not in a restrictive nutritional regimen! As always the right way lies in the middle: nutrition should be lived in a healthy and balanced manner... but it should also be enjoyed!! 😉. 👉🏻👉🏻for PERSONALIZED NUTRITION PLANS, CONTACT ME. #edorev#mindfuleating#personalizednutrition#macros#foodscience#foodforfuel#foodforhealth#nutritioncoaching#nutritionconsulting#cheatmeal#consistencyiskey#enjoyfood
The less meat, eggs, and dairy you consume, the easier it is to maintain a healthy weight. You don’t have to stop eating it completely, just try to cut back. Add more veggies. What’s your favorite replacement for eggs? For me, AVOCADO 🥑
So yesterday was 'magical Monday', the start of ‘getting back on it’ with your nutrition for some of you?
Perhaps after a weekend of eating & drinking too much? 🍕 🍻
Just ensure one thing...don't aim to be 'perfect' with your diet. ✌🏽
Firstly, what even is a 'perfect' diet? 🤷🏽♂️
Secondly, you're all going to have your own interpretation of what 'perfect' is.🍳🍞🍇
Lastly, I bet you'll put far too many restrictions in place and try to change too many things at once to meet this 'perfect' diet. 🍴
It won't end well when you ever-so-slightly deviate from that.
Keep it much simpler.
Focus on the fundamentals first.
Overall calorie & protein intake by the end of the day/week.
Then it's a case of finding a way to do these consistently and that's most suitable for you.
Eat food you enjoy eating.
If you’re consistent 80-90% of time you’re on to a winner.
Still struggling? Let me know what I can help
# 📧 firstname.lastname@example.org
You can cut carbs , fat , drink cider vinegar , use all of the lotions, potions & snake oils packaged prettily. You can sign up to 4 week abs or eliminate whatever food / food group this weeks popular insta guru decides is the culprit for fats existence , but at the end of the day the law of thermodynamics never changes , its principles are consistent . If you consume more energy ( through food) than you burn ( through exercise & NEAT) then you will gain weight. How you find the right balance won’t come naturally to most and some will need to work harder for slower results but a little effort applied consistently goes a long way . Start with small simple changes , apply them consistently - walk instead of taking the bus , have americanos instead of lattes , eat protein with every meal , increase veggies , get your sleep in order.... and so on . Be patient and persistent , focus on health and balance not gimmicks or quick fixes . #nutrition#nutritioncoach#realnutrition#nutritioncoaching#macnutritionuni#evidencebased#evidencebasednutrition#nutritionmyths#eatallthefoods#carbohydrates#protein#fat#weightloss#fatloss#balance#eatliftlaughrepeat
Sleep is extremely important to a healthy life. I've only just started reading this and it is scary how poor sleep affects you.
The I'll sleep when I'm dead is a very apt expression. Simply put the less sleep you get in life the shorter you will live.
Changing your thoughts on sleep is important. Getting that 8 hours a night should be a priority not a luxury. Your life literally depends on it.
You need to "do", actually follow through on the things you've learnt 👊
Information is rarely the problem any more in the western world because we have a world of information in our pockets
What technology hasn't solved yet is serving up big doses of 'do what you said you would'
So whilst you might want it to be an information issue ("I can't lose weight because I'm a special case" 👩), it's not
You aren't doing what's required to lose weight, improve your fitness and get in a shape you are happy with
You aren't implementing the principles you've learnt recently and you secretly wish it wasnt just a calorie deficit
I know you are waiting for the how!🤔
And that's cool, asking questions and looking for answers is good, but this answer comes from within
Losing weight isn't complicated but it isn't easy either. But is not easy because we are humans, not because you don't have the answers
◾It's uncomfortable - and as humans we look to avoid that
◾Change is hard - undoing habits is hard work and creating new ones takes time
◾You want it easy - you don't like to suffer, you like a defined path
◾Asking for help is hard - but often the information is not enough to force us to do and to stick with it
Information can't help you get past those hurdles, you have to be strong yourself and make yourself do it
You need to get some help
◾a coach or a guide
◾a community of people working to the same goal as you
◾accountability, leverage. Either by pursuing the goal with others or telling everyone else your goal
Different things work for different people
Some can just stop moaning and complaining and get on with doing what's required 🙊
Others need help and that's cool😉
So you have a choice. Stop complaining and get the fuck on with changing or ask for help👍
But stop looking for the secret sauce, it doesn't exist! 👏