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What's your thoughts? 🤔
What's your thoughts? 🤔
💢Traveling💢
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☔️Hydration: Will you keep you full and satisfied, might lead to fewer cravings.
🕺🏼Increasing NEAT: Things like walking to your job from your car, washing dishes, doing yard work, playing with your kids, these are all things that increase your NEAT.
🥗Protein & veggies: Fill keep you full for a lot of volume.
🥃Low-calorie alcohol: Won't go overboard with drinkable calories.
🍔1 "bad" meal: Ensure you try to not have two "bad" meals in a row. This will decrease having high-calorie foods without a lot of volume.
🥤Drinkable calories: These add up quickly and are easy to consume with usually no fullness factor.
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*Note these are some of my favorite tips. These aren't all essential to follow, but will definitely make a difference!
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❤️🙇🏼 Need more information on this topic?
Message me @upnorthathletics and I will gladly help! 📤
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🙌🏼💙Thank you! If you enjoyed this post please make sure to follow me @upnorthathletics and like, share and comment or tag someone you think would benefit from this🙋🏼‍♂️!
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🐥Twitter: upnorthathletic🐥
💢Traveling💢 --- ☔️Hydration: Will you keep you full and satisfied, might lead to fewer cravings. 🕺🏼Increasing NEAT: Things like walking to your job from your car, washing dishes, doing yard work, playing with your kids, these are all things that increase your NEAT. 🥗Protein & veggies: Fill keep you full for a lot of volume. 🥃Low-calorie alcohol: Won't go overboard with drinkable calories. 🍔1 "bad" meal: Ensure you try to not have two "bad" meals in a row. This will decrease having high-calorie foods without a lot of volume. 🥤Drinkable calories: These add up quickly and are easy to consume with usually no fullness factor. --- *Note these are some of my favorite tips. These aren't all essential to follow, but will definitely make a difference! --- ❤️🙇🏼 Need more information on this topic? Message me @upnorthathletics and I will gladly help! 📤 --- 🙌🏼💙Thank you! If you enjoyed this post please make sure to follow me @upnorthathletics and like, share and comment or tag someone you think would benefit from this🙋🏼‍♂️! --- 🐥Twitter: upnorthathletic🐥
I got bananas, apples, strawberries, kale, mango, peaches, grapes,  cabbage YOU NAMEEEE ITTT! 
@thrivingonplants
I got bananas, apples, strawberries, kale, mango, peaches, grapes, cabbage YOU NAMEEEE ITTT! @thrivingonplants
Taste the rainbow 🌈 I get asked by clients all the time “should I be...gluten free, dairy free, vegetarian, vegan, paleo, keto, counting my macros?” And my response is always the same, that it doesn’t have to be so hard! If you listen to your body and eat clean, whole foods you don’t have to eliminate food groups🚫, weigh your food ⚖️ or spend your days calculating➕. I eat in a way that makes my body feel the best🥦🍅🥑🥒. And sometimes I eat things I really like that don’t make my body feel the best🍔🍟🍨🍰. But those are reserved for special occasions (like last nights ice cream cake 🎂). You have to decide what works best for you 🤓
Taste the rainbow 🌈 I get asked by clients all the time “should I be...gluten free, dairy free, vegetarian, vegan, paleo, keto, counting my macros?” And my response is always the same, that it doesn’t have to be so hard! If you listen to your body and eat clean, whole foods you don’t have to eliminate food groups🚫, weigh your food ⚖️ or spend your days calculating➕. I eat in a way that makes my body feel the best🥦🍅🥑🥒. And sometimes I eat things I really like that don’t make my body feel the best🍔🍟🍨🍰. But those are reserved for special occasions (like last nights ice cream cake 🎂). You have to decide what works best for you 🤓
🥑Healthy Snacks🥝
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Just because it’s labelled as healthy it’s not always the best option.
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When it comes to fat loss and snacks, think low kcal / high volume to keep you fuller for longer!
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#caloriesincaloriesout #tracking #caloriecounting #highcalories #smartnutrition #snacksmart #habbittracker #habbit #nutritionconsultant #nutritioncoach #nutritiontips
Regrann from @topgymtips -  PIZZA by @apfau .
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How many times have you went off your diet by having a slice of pizza or a slice of cake or an extra cookie? I have 🙋🏻‍♂️. When this happens, we have a tendency to feel like we blew it and rather than stop with very minimal damage, we figure we might as well just keep going since we ruined our diet anyway.
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This is a terrible mentality. While an extra slice of pizza is an extra 250-400 calories and might be a slight setback, the more you eat, the more of a setback it will be. You can easily recover from a few hundred extra calories but a few thousand is a lot more difficult. You can do damage in just one meal.
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We've all been there. It's easy to feel defeated when going off your diet but you need to remember that a small slip up is nothing compared to a major one. So, next time you have that extra slice of pizza just remember that it's ok and try to stop it at that.
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#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein
Regrann from @topgymtips - PIZZA by @apfau . - How many times have you went off your diet by having a slice of pizza or a slice of cake or an extra cookie? I have 🙋🏻‍♂️. When this happens, we have a tendency to feel like we blew it and rather than stop with very minimal damage, we figure we might as well just keep going since we ruined our diet anyway. - This is a terrible mentality. While an extra slice of pizza is an extra 250-400 calories and might be a slight setback, the more you eat, the more of a setback it will be. You can easily recover from a few hundred extra calories but a few thousand is a lot more difficult. You can do damage in just one meal. - We've all been there. It's easy to feel defeated when going off your diet but you need to remember that a small slip up is nothing compared to a major one. So, next time you have that extra slice of pizza just remember that it's ok and try to stop it at that. - #topgymtips  #irishfitfam  #ifitfitsyourmacros  #caloriecounting  #myfitnesspal  #weightlossdiary  #liftingweights  #fitlife  #getshredded  #shreddedlife  #pumpingiron  #bodyengineers  #physiology  #intermittentfasting  #leangains  #trainharder  #benchpress  #trainhardorgohome  #personaltrainer  #fitnessguru  #fitnessfreak  #nutritiontips  #fitnessjunkie  #fitnesstime  #fitnessphysique  #hypertrophy  #fitnesslove  #fitnessfam  #cardiosucks  #highprotein 
We require hydration to remain alive. We also require adequate hydration to optimise our functions. You will have heard many, many times that you should be drinking at least 2 litres of water per day. This is purely a guide to remain hydrated. -
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To claim that staying hydrated is a struggle is a false claim. Because you manage stay hydrated every single day. You perhaps just choose to hydrate on liquids which contain water and other ingredients with calories.
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What’s actually going on here is a self-persuasive bullshitting regarding the actual logistics of acquiring water and consuming it for the liquid it is. In your head, 2 litres of water has become the equivalent of a despairing lake of grotesque drivel. You cannot comprehend it. ‘Hydration is hard’ etc...
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Meanwhile, you galavant around with a couple of latte’s. You sip back some orange juice at your desk. A ‘healthy’ smoothie because you’re a hipster trying to lose weight. Maybe a soft drink over dinner? A couple of wines to take the edge off of a tough day. 2 litres of liquid consumed with ease. 1280 calories later.
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This specific consumption of 1280 calories via liquids is not bad. It is what it is. In fact, most of these tasty drinks on the right do contain water, thus you will likely be hydrated as a result. But if you’re trying to alter body composition, you have to ask yourself if the enjoyment and calories in these drinks correlate to your desired body shape. If the answer is yes - that’s cool. If the answer is no - here is an incredibly easy opportunity to create a calorie deficit. -
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Being hydrated is as critical to remaining alive as a calorie deficit is for fat loss. If you do want to lose fat, it might be a good idea to be aware of the calories you consume from liquids, then source some lower calorie alternatives that you enjoy. I heard water is pretty cheap, refreshing and calorie free 😉. -
-Thanks to @kaydenhines for the graphic inspo 🙌
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Credit: @thefitnesschef_
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 #hydration #fatloss #losefat #coffee #calories #caloriedeficit #latte #wine #water #caloriecounting #drinksmart #nutritioncoach #fatlosstips #nutritiontips
We require hydration to remain alive. We also require adequate hydration to optimise our functions. You will have heard many, many times that you should be drinking at least 2 litres of water per day. This is purely a guide to remain hydrated. - - To claim that staying hydrated is a struggle is a false claim. Because you manage stay hydrated every single day. You perhaps just choose to hydrate on liquids which contain water and other ingredients with calories. - - What’s actually going on here is a self-persuasive bullshitting regarding the actual logistics of acquiring water and consuming it for the liquid it is. In your head, 2 litres of water has become the equivalent of a despairing lake of grotesque drivel. You cannot comprehend it. ‘Hydration is hard’ etc... - - Meanwhile, you galavant around with a couple of latte’s. You sip back some orange juice at your desk. A ‘healthy’ smoothie because you’re a hipster trying to lose weight. Maybe a soft drink over dinner? A couple of wines to take the edge off of a tough day. 2 litres of liquid consumed with ease. 1280 calories later. - - This specific consumption of 1280 calories via liquids is not bad. It is what it is. In fact, most of these tasty drinks on the right do contain water, thus you will likely be hydrated as a result. But if you’re trying to alter body composition, you have to ask yourself if the enjoyment and calories in these drinks correlate to your desired body shape. If the answer is yes - that’s cool. If the answer is no - here is an incredibly easy opportunity to create a calorie deficit. - - Being hydrated is as critical to remaining alive as a calorie deficit is for fat loss. If you do want to lose fat, it might be a good idea to be aware of the calories you consume from liquids, then source some lower calorie alternatives that you enjoy. I heard water is pretty cheap, refreshing and calorie free 😉. - -Thanks to @kaydenhines for the graphic inspo 🙌 - . . . Credit: @thefitnesschef_ - #hydration  #fatloss  #losefat  #coffee  #calories  #caloriedeficit  #latte  #wine  #water  #caloriecounting  #drinksmart  #nutritioncoach  #fatlosstips  #nutritiontips 
Some @herbalife summer #essentials today while I play here at @sixflagswhitewater /
I already went in the wave pool and lazy river - about to head to dive bomber and spiral! Capturing some moments for you guys to experience in between 💗💃🏻
Some @herbalife summer #essentials  today while I play here at @sixflagswhitewater / I already went in the wave pool and lazy river - about to head to dive bomber and spiral! Capturing some moments for you guys to experience in between 💗💃🏻
Bananas are the only fruit (besides avocados) that are a good source of vitamin B6. This vitamin plays a role in energy metabolism and protein digestion. 🍌 I typically snack on  bananas in the morning, noon, and night.  Add a little peanut butter and it's perfect 😋
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Bananas are the only fruit (besides avocados) that are a good source of vitamin B6. This vitamin plays a role in energy metabolism and protein digestion. 🍌 I typically snack on bananas in the morning, noon, and night. Add a little peanut butter and it's perfect 😋 ___
🔥EBOOK RELEASE NUTRITION 101🔥
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Hey guys! I got some really exiting news to share with you all!
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I will be releasing my first official eBook called Nutrition 101 - Everything You Need To Know!
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I hope that the name already gives away the subject of the book, but it will teach you all the basics of the world of nutrition!
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This book is a nice guide that can also help you setup your own diet according to your goals and preferences. -
It will be launched September first so keep that date noted in your agenda!
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#ebook #ebookrelease #shop #nutrition101 #nutrition #nutritiontips #mealplan #howto #learning #reading #book #release
🔥EBOOK RELEASE NUTRITION 101🔥 - Hey guys! I got some really exiting news to share with you all! - I will be releasing my first official eBook called Nutrition 101 - Everything You Need To Know! - I hope that the name already gives away the subject of the book, but it will teach you all the basics of the world of nutrition! - This book is a nice guide that can also help you setup your own diet according to your goals and preferences. - It will be launched September first so keep that date noted in your agenda! - #ebook  #ebookrelease  #shop  #nutrition101  #nutrition  #nutritiontips  #mealplan  #howto  #learning  #reading  #book  #release 
Here’s the truth about sugar...
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It isn't inherently good OR bad.
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✅It's neutral, pending context.
-follow @women.weight.loss 
What determines whether sugar ends up being good or bad *FOR YOU* is the specific manner in which you're consuming it within the context of your overall diet and lifestyle.
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The End.
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Oh, and if you've heard otherwise... like how sugar is evil, and toxic, and addictive, and the thing that makes us fat ("because... insulin"), my advice would be to stop getting your nutrition information from fear-mongering documentaries and "doctors" who have anti-sugar books to sell to solve fictional problems of their own creation.
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#iifym #flexibledieting #ifitfitsyourmacros #flexiblediet #diettips #healthyeating #healthydiet #fatlosstips #fatlosshelp #fatlossfood #fatlosscoach #weightlossdiet #weightlosstips #weightlosshelp #weightlossfood #weightlosscoach #diethelp #dietfood #dietfoods #dietcoach #howtoloseweight #nutritiontips #nutritionhelp - #regrann it - #regrann
Here’s the truth about sugar... - It isn't inherently good OR bad. - ✅It's neutral, pending context. -follow @women.weight.loss What determines whether sugar ends up being good or bad *FOR YOU* is the specific manner in which you're consuming it within the context of your overall diet and lifestyle. - The End. - Oh, and if you've heard otherwise... like how sugar is evil, and toxic, and addictive, and the thing that makes us fat ("because... insulin"), my advice would be to stop getting your nutrition information from fear-mongering documentaries and "doctors" who have anti-sugar books to sell to solve fictional problems of their own creation. - #iifym  #flexibledieting  #ifitfitsyourmacros  #flexiblediet  #diettips  #healthyeating  #healthydiet  #fatlosstips  #fatlosshelp  #fatlossfood  #fatlosscoach  #weightlossdiet  #weightlosstips  #weightlosshelp  #weightlossfood  #weightlosscoach  #diethelp  #dietfood  #dietfoods  #dietcoach  #howtoloseweight  #nutritiontips  #nutritionhelp  - #regrann  it - #regrann 
Follow @shreddedchampions
Follow @shreddedchampions
This here is a chewy healthy caramel I’m testing out for my holiday desserts cookbook. 🤗 Not a bad way to spend a Sunday. 💫
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#healthymum #healthymom #healthtips #healthcoach #healthcoachtips #nutrition #nutritionist #nutritiontips #healthytreats #healthytreat
🌱My All Time Favourite Post Workout Green Smoothie 🌱
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▶️Ingredients

1 cup spinach

1 cup Inside Out Unsweetened Almond Milk

1 scoop vegan sugar free chocolate protein powder (I used Nuzest for this recipe)

1 banana (I like mine frozen)

1 apple

2 tspb chia seeds

Optional: a couple cubes of ice

Instructions

Depending on the strength of your blender, cut fruits into small pieces.

Toss everything into the blender and mix well.

Enjoy!
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.#vegan #vegansmoothie #vegandublin #weightlossplan #diet #dieting #bolafit #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #vegancommunity #getfitwithbola

Follow up @women.weight.loss for more nutrition and fitness updates!
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🌱My All Time Favourite Post Workout Green Smoothie 🌱 . ▶️Ingredients 1 cup spinach 1 cup Inside Out Unsweetened Almond Milk 1 scoop vegan sugar free chocolate protein powder (I used Nuzest for this recipe) 1 banana (I like mine frozen) 1 apple 2 tspb chia seeds Optional: a couple cubes of ice Instructions Depending on the strength of your blender, cut fruits into small pieces. Toss everything into the blender and mix well. Enjoy! . . .#vegan  #vegansmoothie  #vegandublin  #weightlossplan  #diet  #dieting  #bolafit  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #howtoloseweight  #highprotein  #wholefoods  #healthydiet  #vegancommunity  #getfitwithbola  Follow up @women.weight.loss for more nutrition and fitness updates! .
*BUILD YOUR OWN FAT LOSS MEAL
➖⠀
So you want to lose fat but you're not really keen on tracking calories? That's okay, there are other ways.⠀
➖⠀follow @women.weight.loss 
The method I'd like to suggest today is very simple and involves 4 rules:⠀
➖⠀
- Skip breakfast.⠀
- Build your meals according to the picture above.⠀
- Tune in with your physical hunger, meaning learn to listen to your physical hunger and wait until you're truly hungry to eat again - not craving something. Actually hungry.⠀
- Don't drink liquid calories.⠀
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Simple, isn't it?⠀
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Now, about building that meal:⠀
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- 50% of the plate should be non-starchy veggies⠀
- 25% of the plate should be lean protein⠀
- 20% of the plate should be a starchy carb⠀
- 5% of the plate should be a healthy fat such as a cooking oil, avocado, an egg, nuts or seeds⠀
- 1 piece of fruit for dessert.⠀
➖⠀
If you want to lose weight and you don't want to bother with calories, try this 4-rule method for two weeks and let me know how it goes!⠀
➖⠀ ➖⠀
Thanks!
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#leanprotein #veggies #starch #weightlossmeals #weightlossfood #fatlosstips #weightlosstips #nutritiontips #wheyprotein #blackberry #ozfitlife #refinedsugarfree #diettips #losingfat #gettinglean #healthyfats #losingweight #portioncontrol #portion #nutritionfacts #highprotein #veggielover #blackcoffee #healthychoicesmatter - #regrann
*BUILD YOUR OWN FAT LOSS MEAL ➖⠀ So you want to lose fat but you're not really keen on tracking calories? That's okay, there are other ways.⠀ ➖⠀follow @women.weight.loss The method I'd like to suggest today is very simple and involves 4 rules:⠀ ➖⠀ - Skip breakfast.⠀ - Build your meals according to the picture above.⠀ - Tune in with your physical hunger, meaning learn to listen to your physical hunger and wait until you're truly hungry to eat again - not craving something. Actually hungry.⠀ - Don't drink liquid calories.⠀ ➖⠀ Simple, isn't it?⠀ ➖⠀ Now, about building that meal:⠀ ➖⠀ - 50% of the plate should be non-starchy veggies⠀ - 25% of the plate should be lean protein⠀ - 20% of the plate should be a starchy carb⠀ - 5% of the plate should be a healthy fat such as a cooking oil, avocado, an egg, nuts or seeds⠀ - 1 piece of fruit for dessert.⠀ ➖⠀ If you want to lose weight and you don't want to bother with calories, try this 4-rule method for two weeks and let me know how it goes!⠀ ➖⠀ ➖⠀ Thanks! *⠀⠀ *⠀⠀ *⠀⠀ *⠀⠀ *⠀⠀ #leanprotein  #veggies  #starch  #weightlossmeals  #weightlossfood  #fatlosstips  #weightlosstips  #nutritiontips  #wheyprotein  #blackberry  #ozfitlife  #refinedsugarfree  #diettips  #losingfat  #gettinglean  #healthyfats  #losingweight  #portioncontrol  #portion  #nutritionfacts  #highprotein  #veggielover  #blackcoffee  #healthychoicesmatter  - #regrann 
Salmon tartar 🥑🍣🍋 with rice, mango avocado and salmon! An amazing meal a decided to prepare today after a big workout ✌🏻! This meal incorporates protein(salmon), which helps you to build muscle and is high in omega 3 (which is very good for the memory of the 🧠 brain), a carb (rice), which amables your muscles to recover, provides energy and improves  bowel movements. A fruit (Mango) which is an excellent food to prevent cancer, it is antioxidant and lowers cholesterol. And Avocados, which is a healthy fat and contains carbs and proteins! ✌🏻 it is a great meal after a workout. #nutrition #nutritiontips#workoutroutine#mealprep#healthymeals#nutritionschool#nutritionist#nutritioncoach#nutritioniskey
Salmon tartar 🥑🍣🍋 with rice, mango avocado and salmon! An amazing meal a decided to prepare today after a big workout ✌🏻! This meal incorporates protein(salmon), which helps you to build muscle and is high in omega 3 (which is very good for the memory of the 🧠 brain), a carb (rice), which amables your muscles to recover, provides energy and improves bowel movements. A fruit (Mango) which is an excellent food to prevent cancer, it is antioxidant and lowers cholesterol. And Avocados, which is a healthy fat and contains carbs and proteins! ✌🏻 it is a great meal after a workout. #nutrition  #nutritiontips #workoutroutine #mealprep #healthymeals #nutritionschool #nutritionist #nutritioncoach #nutritioniskey 
💰Cheap Sources of  Protein💰
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After calories, your protein is arguably the most important factor for your body composition goals. Vital for growth and recovery, preventing muscle loss and helping to keep you feeling full.
...follow @women.weight.loss 
There seems to be a misconception however that getting your protein from anything other than shakes is too expensive. While whey is one of the cheapest protein sources per saving - you can easily get it from food without breaking the bank.
...
The key to a sustainable diet is varied meals that taste great and are simple to make. These six cheap protein sources will give you a tonne of variety without costing a fortune! ...
Look after each other and chat soon,
Ryan @ryanc_fit
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #smoothie #shake #proteinshake #healthydiet #healthyweightloss #weightwatchers
💰Cheap Sources of Protein💰 ... After calories, your protein is arguably the most important factor for your body composition goals. Vital for growth and recovery, preventing muscle loss and helping to keep you feeling full. ...follow @women.weight.loss There seems to be a misconception however that getting your protein from anything other than shakes is too expensive. While whey is one of the cheapest protein sources per saving - you can easily get it from food without breaking the bank. ... The key to a sustainable diet is varied meals that taste great and are simple to make. These six cheap protein sources will give you a tonne of variety without costing a fortune! ... Look after each other and chat soon, Ryan @ryanc_fit ————————————— ——⠀⠀ .⠀⠀ .⠀⠀ .⠀⠀ .⠀⠀ #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #smoothie  #shake  #proteinshake  #healthydiet  #healthyweightloss  #weightwatchers 
💥Breaking down your diet💥
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.follow @women.weight.loss 
What should your macro targets be? Well, that depends on your goal. Macros are Protein, Carbs and Fat. Everything you eat is made up of them. The proportion of each can either be helpful or detrimental to your goal. Whether you want to get bigger or smaller your calorie intake has to match. To be smaller, you have to eat less than you burn. To get bigger, you have to eat more than you burn
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1 gram of protein has 4 calories
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1 gram of carbs has 4 calories
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1 gram of fat has 9 calories
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The macros here are just general guidelines to help you plan out your nutritional intake. Emphasis to get in adequate protein is always important and the amount of Fat vs. Carbs can fluctuate based significantly, as you can see above. There is definitely room to manoeuvre in the percentages I’ve listed
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Don’t be afraid of carbs. Especially if you are trying to add muscle. When trying to lose weight though, add them in after your protein and carb values have been established 👍🏼
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Let me know if you’ve got any questions 🤔
@roballenfitness
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#weightloss #iifymgirls #iifym #iifymwomen #caloriedeficit #caloriecounting #macros #ifitfitsyourmacros #macrotracking #leanmuscle #fitnessfuel #fatlosshelp #fatloss #dietinfo #diettips #weightwatchers #losefat #muscle #foodtracking #montrealfitness #energybalance #workouttoeat #nutritiontips #nutritiontips #nutrition #protein #fats #carbs
💥Breaking down your diet💥 . .follow @women.weight.loss What should your macro targets be? Well, that depends on your goal. Macros are Protein, Carbs and Fat. Everything you eat is made up of them. The proportion of each can either be helpful or detrimental to your goal. Whether you want to get bigger or smaller your calorie intake has to match. To be smaller, you have to eat less than you burn. To get bigger, you have to eat more than you burn . 1 gram of protein has 4 calories . 1 gram of carbs has 4 calories . 1 gram of fat has 9 calories . The macros here are just general guidelines to help you plan out your nutritional intake. Emphasis to get in adequate protein is always important and the amount of Fat vs. Carbs can fluctuate based significantly, as you can see above. There is definitely room to manoeuvre in the percentages I’ve listed . Don’t be afraid of carbs. Especially if you are trying to add muscle. When trying to lose weight though, add them in after your protein and carb values have been established 👍🏼 . Let me know if you’ve got any questions 🤔 @roballenfitness . . . . . . #weightloss  #iifymgirls  #iifym  #iifymwomen  #caloriedeficit  #caloriecounting  #macros  #ifitfitsyourmacros  #macrotracking  #leanmuscle  #fitnessfuel  #fatlosshelp  #fatloss  #dietinfo  #diettips  #weightwatchers  #losefat  #muscle  #foodtracking  #montrealfitness  #energybalance  #workouttoeat  #nutritiontips  #nutritiontips  #nutrition  #protein  #fats  #carbs 
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“Find out what it means to me.”
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Re•spect (noun)
A feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements.
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✨ Yes I am referring to the powerful Aretha Franklin song, that created such an iconic shift from the original.
✨ It drew attention to RESPECT many empowered movements.
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🙏🏼 The loss of this great Detroit icon really brought this word into reflection...
* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
✨RESPECT ...
• Myself and others.
✨
• My journey & the journey of others.
✨
• My differences & the differences of others.
✨
• Is a lesson to be learned
✨
•  Is the basis of any relationship
✨
• Keeps us grounded & builds true character.
✨
• Sets the standard & raises the bar.
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🙏🏼 The world could really benefit from a little more...
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✨What does RESPECT mean to you?
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#arethafranklin #respect #thankyou #detroit #detroitlove #michigan #respectyourself #respectlife #respectothers #respectthejourney #healthylifestyle #healthymind #healthybody #healthyspirit #raisethebar
. “Find out what it means to me.” . Re•spect (noun) A feeling of deep admiration for someone or something elicited by their abilities, qualities, or achievements. . ✨ Yes I am referring to the powerful Aretha Franklin song, that created such an iconic shift from the original. ✨ It drew attention to RESPECT many empowered movements. . 🙏🏼 The loss of this great Detroit icon really brought this word into reflection... * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * ✨RESPECT ... • Myself and others. ✨ • My journey & the journey of others. ✨ • My differences & the differences of others. ✨ • Is a lesson to be learned ✨ • Is the basis of any relationship ✨ • Keeps us grounded & builds true character. ✨ • Sets the standard & raises the bar. . 🙏🏼 The world could really benefit from a little more... . ✨What does RESPECT mean to you? . . . #arethafranklin  #respect  #thankyou  #detroit  #detroitlove  #michigan  #respectyourself  #respectlife  #respectothers  #respectthejourney  #healthylifestyle  #healthymind  #healthybody  #healthyspirit  #raisethebar 
MUSIC & GYM by @macrolabnutrition 🎧🏋🏻
🏋🏻Most people will swear by the fact that music makes their workouts so much better, but is there any science to back this up?🤔
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🎧Luckily there's plenty, with studies showing increases in sprint speed & muscular endurance (Simpson et al., 2006, Crust 2004🔥
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💪🏽Bartolomei et al. (2015), showed that self-selected music had a positive effect on maximal bench strength as well as strength endurance. Other helpful benefits include subjective mood improvements, decreased cortisol levels , skill acquisition benefits, decreased RPE, which all positively effect performance (Terry et al., 2006)🔥
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📌To conclude, there is some solid evidence behind the ergogenic effects of music. Make sure not to forget your headphones for your next gym session 🎧
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🤙Tag a friend who needs to know this! And DM me with any questions📥
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#macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo
MUSIC & GYM by @macrolabnutrition 🎧🏋🏻 🏋🏻Most people will swear by the fact that music makes their workouts so much better, but is there any science to back this up?🤔 . 🎧Luckily there's plenty, with studies showing increases in sprint speed & muscular endurance (Simpson et al., 2006, Crust 2004🔥 . 💪🏽Bartolomei et al. (2015), showed that self-selected music had a positive effect on maximal bench strength as well as strength endurance. Other helpful benefits include subjective mood improvements, decreased cortisol levels , skill acquisition benefits, decreased RPE, which all positively effect performance (Terry et al., 2006)🔥 . 📌To conclude, there is some solid evidence behind the ergogenic effects of music. Make sure not to forget your headphones for your next gym session 🎧 . 🤙Tag a friend who needs to know this! And DM me with any questions📥 . #macrolabnutrition  #weightloss  #dieting  #fatloss  #fatlossjourney  #nutritionplan  #nutritioncoach  #nutritiontips  #ifitfitsyourmacros  #dietstartstomorrow  #cardiosucks  #fitnessmotivation  #highprotein  #caloriecounting  #weightwatchers  #proteinshake  #flexibledieting  #preworkout  #irishfitfam  #fitsporation  #fitnessgoals  #fitnesslifestyle  #intermittentfasting  #weightlosssupport  #fitness  #cleaneating  #fitspo 
Delicious grab and go options @7elevenhi ! 🤙
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Tip: Understanding nutrition is about expanding the options that you enjoy. Start being more aware and add nutritious foods and places that you like to go to. The more options we add to our lifestyle, the more that we will find a balance that works and improves the quality of all aspects of our life. When you enjoy a meal today think about what options you have available. Then, it’s understanding that food choices are on a spectrum of being a little better to a little worse. Lastly, that food choice spectrum takes into account all things that are important to you, NOT only the nutrition value of the food itself. I’m definitely enjoying these new boost bowls and musubis at 7-11! Happy Sunday!
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#7elevenhi #healthychoices #foodchoices #findbalance #grabandgo #healthylifestyle #nutrition #nutritiontips #nutritionist #sportsnutrition #boostbowls #musubi #holisticnutrition #holisticfitness #hawaiieats #hilife #aloha
Delicious grab and go options @7elevenhi ! 🤙 . Tip: Understanding nutrition is about expanding the options that you enjoy. Start being more aware and add nutritious foods and places that you like to go to. The more options we add to our lifestyle, the more that we will find a balance that works and improves the quality of all aspects of our life. When you enjoy a meal today think about what options you have available. Then, it’s understanding that food choices are on a spectrum of being a little better to a little worse. Lastly, that food choice spectrum takes into account all things that are important to you, NOT only the nutrition value of the food itself. I’m definitely enjoying these new boost bowls and musubis at 7-11! Happy Sunday! . . . #7elevenhi  #healthychoices  #foodchoices  #findbalance  #grabandgo  #healthylifestyle  #nutrition  #nutritiontips  #nutritionist  #sportsnutrition  #boostbowls  #musubi  #holisticnutrition  #holisticfitness  #hawaiieats  #hilife  #aloha 
⚫Dumbbell Leg Exercises ⚫
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I’ve been getting a lot of requests for exercises that you can do with only dumbbells so here are a few good options!
.follow @women.weight.loss 
Generally, I’d suggest to stay in the 8-12 range with these but you can go a bit higher in reps if you want.
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I’ll be posting more dumbbell only options soon so stay tuned 😊.
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Thanks for reading and let me know if you’ve got any questions about which ones to use or how many you should be doing - it’ll depend on your goal 😊👍🏼
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#weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #exercises #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #dumbbells #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #workoutmotivation #gymtime #strengthtraining #gymlife #legexercises #summerbody #dumbbellworkout
⚫Dumbbell Leg Exercises ⚫ . I’ve been getting a lot of requests for exercises that you can do with only dumbbells so here are a few good options! .follow @women.weight.loss Generally, I’d suggest to stay in the 8-12 range with these but you can go a bit higher in reps if you want. . I’ll be posting more dumbbell only options soon so stay tuned 😊. . Thanks for reading and let me know if you’ve got any questions about which ones to use or how many you should be doing - it’ll depend on your goal 😊👍🏼 . . . #weightloss  #fatloss  #health  #healthylifestyle  #workout  #fitness  #fit  #exercises  #dietplan  #bodytransformation  #exercise  #summerbodygoals  #nutrition  #weightlossjourney  #dumbbells  #muscle  #fatlossprogram  #nutritiontips  #fatlosstips  #fitnessjourney  #losefat  #montrealfitness  #fitnessmotivation  #workoutmotivation  #gymtime  #strengthtraining  #gymlife  #legexercises  #summerbody  #dumbbellworkout 
Today’s episode of “I’d put an egg on that.” Basmati rice, steamed veggies, and - you guessed it- and egg!!!! Today my Sunday is all about resting my body and prepping myself for the week. Now that I’m into a full schedule I’m balancing 2 jobs , Dance, and a full course load. Believe it or not I love  being that busy because I have incentive to meal plan/ plan my workouts! Happy Sunday y’all!!! •
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#balancedeating #wholefoods #fitfoodie #buzzfeedfood #rd2be #rdchat #registereddietitian #dietitianapproved #dietetics #nutritionist #nutritiontips #nondiet #fitfoodie #foodblogger #haes #selflove #sundayfunday #wholefoods #realfood #traderjoes #buzzfeedfood #balancedeating #studentlife #collegemeals
Today’s episode of “I’d put an egg on that.” Basmati rice, steamed veggies, and - you guessed it- and egg!!!! Today my Sunday is all about resting my body and prepping myself for the week. Now that I’m into a full schedule I’m balancing 2 jobs , Dance, and a full course load. Believe it or not I love being that busy because I have incentive to meal plan/ plan my workouts! Happy Sunday y’all!!! • • • • • • • • • • • #balancedeating  #wholefoods  #fitfoodie  #buzzfeedfood  #rd2be  #rdchat  #registereddietitian  #dietitianapproved  #dietetics  #nutritionist  #nutritiontips  #nondiet  #fitfoodie  #foodblogger  #haes  #selflove  #sundayfunday  #wholefoods  #realfood  #traderjoes  #buzzfeedfood  #balancedeating  #studentlife  #collegemeals 
If you are doing low-carb, rice cauliflower is a must. So easy to make, low in  calories and so versatile.  This one  has some garlic, lemon and cilantro. #lowcarb  #fuel
#realfood  #faithfoodandfitnesstx  #cauliflowerrice  #cleanindulgence #nutritiontips
💥 DRINK UP! 👇🏼
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There’s no doubt that water is probably the most important thing we have to ingest.
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But, how Much Water Should You Drink?
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✅Decided to post this because I’ve been getting many questions asking about how much water you should be drinking!
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✅After doing the research on this topic hydration is quite complicated and it varies due to many different factors such as age, gender, weight, height, fitness level, type of activity, duration of activity, etc.
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💥However, new guidelines were published by the Institute of Medicine of the National Academies for Hydration DURING Exercise:
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💧Drink no more than 1 cup of water every twenty minutes.
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💧You can also weight yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 700ml of fluid.
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❗️Hydration is more than just drinking water! When doing intense activity or activity lasting longer more than 20mins (sweating), you must replenish your:
💧SODIUM, POTASSIUM and MAGNESIUM.❤️ (electrolytes)
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💚These minerals are responsible for many essential chemical reactions in your body that allow your muscles to contract, as well as your brain and cells to perform.
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Hope you guys liked this. I found it super interesting to learn about.
Stay hydrated!
Credit: @kyle.coughlan✨
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#hydration #hydrate #h20 #healthtips #holisticnutrition #nutritioncoach #nutritional #nutritiontips #nutrition #healthier #nutritious #nutrients
💥 DRINK UP! 👇🏼 ⠀ There’s no doubt that water is probably the most important thing we have to ingest. ⠀ But, how Much Water Should You Drink? ⠀ ✅Decided to post this because I’ve been getting many questions asking about how much water you should be drinking! ⠀ ✅After doing the research on this topic hydration is quite complicated and it varies due to many different factors such as age, gender, weight, height, fitness level, type of activity, duration of activity, etc. ⠀ 💥However, new guidelines were published by the Institute of Medicine of the National Academies for Hydration DURING Exercise: ⠀ 💧Drink no more than 1 cup of water every twenty minutes. ⠀ 💧You can also weight yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 700ml of fluid. ⠀ ❗️Hydration is more than just drinking water! When doing intense activity or activity lasting longer more than 20mins (sweating), you must replenish your: 💧SODIUM, POTASSIUM and MAGNESIUM.❤️ (electrolytes) ⠀ 💚These minerals are responsible for many essential chemical reactions in your body that allow your muscles to contract, as well as your brain and cells to perform. ⠀ Hope you guys liked this. I found it super interesting to learn about. Stay hydrated! Credit: @kyle.coughlan✨ . #hydration  #hydrate  #h20  #healthtips  #holisticnutrition  #nutritioncoach  #nutritional  #nutritiontips  #nutrition  #healthier  #nutritious  #nutrients 
When prepping for the week ahead I used to make some pretty epic meals and trying some super time consuming meals. .
I loved the food; but hated how long it took me every week. I don’t want to cook for 2-3 hours on Sunday even if I don’t have to cook all week.
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What I found to be most helpful is freezer veggies and easy meals that I love. It only takes me about 1 1/2 hours to cook and prep my meals.
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I stopped making it hard, I started making it EASY for me. What works for some won’t work for all. While some people just love to cook; I do not. I want it to be easy, simple, and delicious.
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Do you want me to share some of my go to meals that are super easy to make?
When prepping for the week ahead I used to make some pretty epic meals and trying some super time consuming meals. . I loved the food; but hated how long it took me every week. I don’t want to cook for 2-3 hours on Sunday even if I don’t have to cook all week. . What I found to be most helpful is freezer veggies and easy meals that I love. It only takes me about 1 1/2 hours to cook and prep my meals. . I stopped making it hard, I started making it EASY for me. What works for some won’t work for all. While some people just love to cook; I do not. I want it to be easy, simple, and delicious. . Do you want me to share some of my go to meals that are super easy to make?
Chips are chips..you may think "vegetable" chips are healthier🤔, typically they are made with sweet potatoes, cassava, & beet root ..these are starchy veggies similar to regular potato chips!😨..so essentially we could say regular chips are "vegetable" chips since they are made out of potatoes! ✔calorie content is similar between regular and "vegetable" chips.
✔both are low in protein, meaning you'll be reaching for  another snack soon🙁
Both are nutrient poor snack foods!
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#chips 
#veggiechips 
#weightlossideas 
#fatlosstips
#caloriedefecit 
#takeaway
#losefat
#fitnessmotivation 
#nutritiontips
#losingweight 
#foodblogger 
#wellnessblogger 
#eatsmart
#eatsmartnotless
#loveyourbody 
#nutrition
Chips are chips..you may think "vegetable" chips are healthier🤔, typically they are made with sweet potatoes, cassava, & beet root ..these are starchy veggies similar to regular potato chips!😨..so essentially we could say regular chips are "vegetable" chips since they are made out of potatoes! ✔calorie content is similar between regular and "vegetable" chips. ✔both are low in protein, meaning you'll be reaching for another snack soon🙁 Both are nutrient poor snack foods! . . #chips  #veggiechips  #weightlossideas  #fatlosstips  #caloriedefecit  #takeaway  #losefat  #fitnessmotivation  #nutritiontips  #losingweight  #foodblogger  #wellnessblogger  #eatsmart  #eatsmartnotless  #loveyourbody  #nutrition 
Hello everyone!
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Today I wanted to talk about glycemic variability, or swings in blood glucose. Long term glycemic variability is highly related to hypoglycemia, or low blood sugar levels. Some symptoms of his include fatigue, excessive sweating, excessive hunger, shakiness, nausea, mental confusion and more.
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There are a few ways you can help to lower your glycemic variability, both by what you eat and what you do before and after you eat. In order to avoid blood sugar spikes during meals and snacks, which will likely be followed by  plateaus, try eat eat well balanced meals and snacks. When I say well balanced, I am referring to macronutrients. Carbohydrates digest much faster than fats and proteins, so combining the three allows for a slower release of glucose from carbohydrates into the bloodstream. As far as what you do around meal times, try to get up and move! A study discussed on the Ben Greenfield Fitness Podcast showed that it only took 30 seconds of vigorous activity before a meal to lower glycemic variability, such as 20 burpees or 40 jump squats. It also found that about 15 minutes of walking post meal time helped to lower it as well. These are a few small changes you can make to your everyday routine that, when done consistently, may have a huge impact on how you feel overall. 😊
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That’s all for now! Make it a great day kids!
Hello everyone! - Today I wanted to talk about glycemic variability, or swings in blood glucose. Long term glycemic variability is highly related to hypoglycemia, or low blood sugar levels. Some symptoms of his include fatigue, excessive sweating, excessive hunger, shakiness, nausea, mental confusion and more. - - There are a few ways you can help to lower your glycemic variability, both by what you eat and what you do before and after you eat. In order to avoid blood sugar spikes during meals and snacks, which will likely be followed by plateaus, try eat eat well balanced meals and snacks. When I say well balanced, I am referring to macronutrients. Carbohydrates digest much faster than fats and proteins, so combining the three allows for a slower release of glucose from carbohydrates into the bloodstream. As far as what you do around meal times, try to get up and move! A study discussed on the Ben Greenfield Fitness Podcast showed that it only took 30 seconds of vigorous activity before a meal to lower glycemic variability, such as 20 burpees or 40 jump squats. It also found that about 15 minutes of walking post meal time helped to lower it as well. These are a few small changes you can make to your everyday routine that, when done consistently, may have a huge impact on how you feel overall. 😊 - That’s all for now! Make it a great day kids!
DIET ON A BUDGET* by @oualidzaim
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Follow 👣@raisingthe_bars for DAILY tips & MOTIVATION
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Let’s talk about budget friendly dieting 👇
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Eating ‘right’ has been labeled expensive & ungodly unreasonable but I can assure you that you can eat for your goals without dropping a house payment
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Trust me, there’s more than the 6 things that I put in the picture, I just couldn’t fit them all
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Don’t think to eat for your goal that it has to be completely organic, free range, butcher only & tucked in bed at night with a blanket
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Don’t get me wrong, those options are "better" but those options are what most people can’t afford. You can reach your fitness goals by grabbing these super affordable options at your regular grocery story
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👥TAG-SAVE-SHARE with somoeone on a budget
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#weightlosshelp #dietfood #burnfat #diettips #dietcoach #healthyfoodporn #healthyoptions #eatingright #healthfoods #cleanfoods #nutritiontips #savemoney #fitnesstips #fitnessfood #fitnessfoods #weightlosstips #weightlosshelp #fatlosstips #fatlossjourney #losingweight #losingfat #budgetmeals
DIET ON A BUDGET* by @oualidzaim . Follow 👣@raisingthe_bars for DAILY tips & MOTIVATION . Let’s talk about budget friendly dieting 👇 . Eating ‘right’ has been labeled expensive & ungodly unreasonable but I can assure you that you can eat for your goals without dropping a house payment . Trust me, there’s more than the 6 things that I put in the picture, I just couldn’t fit them all . Don’t think to eat for your goal that it has to be completely organic, free range, butcher only & tucked in bed at night with a blanket . Don’t get me wrong, those options are "better" but those options are what most people can’t afford. You can reach your fitness goals by grabbing these super affordable options at your regular grocery story . 👥TAG-SAVE-SHARE with somoeone on a budget . #weightlosshelp  #dietfood  #burnfat  #diettips  #dietcoach  #healthyfoodporn  #healthyoptions  #eatingright  #healthfoods  #cleanfoods  #nutritiontips  #savemoney  #fitnesstips  #fitnessfood  #fitnessfoods  #weightlosstips  #weightlosshelp  #fatlosstips  #fatlossjourney  #losingweight  #losingfat  #budgetmeals 
Are you on the VIP Pre-Registration list for the upcoming Break Free From Sugar Group Program yet?
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If you struggle with sleep, afternoon energy crashes, guilt, negative self-talk, mood swings, sugar cravings and poor eating habits, you're going to LOVE what I'm sharing TOMORROW!.
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I CAN'T WAIT to open the doors to everyone on the VIP list tomorrow morning and to share all of the juicy details about the program! VIPs also get the best price and bonuses for the program.
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If you're ready to make a lasting change and to get serious about your health, come on over to the link in my bio BEFORE tomorrow and get your name on the VIP list!
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#nutritionalcleansing #nutritioncoach #healthgoals #healthylifestyles
Are you on the VIP Pre-Registration list for the upcoming Break Free From Sugar Group Program yet? ____ If you struggle with sleep, afternoon energy crashes, guilt, negative self-talk, mood swings, sugar cravings and poor eating habits, you're going to LOVE what I'm sharing TOMORROW!. ____ I CAN'T WAIT to open the doors to everyone on the VIP list tomorrow morning and to share all of the juicy details about the program! VIPs also get the best price and bonuses for the program. ____ If you're ready to make a lasting change and to get serious about your health, come on over to the link in my bio BEFORE tomorrow and get your name on the VIP list! . . . . #nutritionalcleansing  #nutritioncoach  #healthgoals  #healthylifestyles 
While grocery shopping, it’s easy to get overwhelmed. Between the chaos of the store and the endless options—you end up leaving the store with an extraordinary number of bags, an expensive receipt and you forgot to get the food you actually need🤦🏼‍♀️
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 If you get in that situation every time you head to the store, then here are a few tips to help you shop like a pro🛒
🔎DON’T WING IT! Spend a few minutes scanning your pantry and refrigerator. What do you need to stock up on?
📝Create a list with portion sizes. Going into the store with a plan will help you save time, money and provide direction. You won’t have to wander around mindlessly grabbing random food off the shelves.
😋 Eat beforehand! There is nothing worse than going shopping on an empty stomach. Not only are you more likely to impulse shop but you might become hangry... and no one like to be hangry 😝
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Grocery shopping may never be your favorite thing to do, but by going in with a strategy, you will save time, money and set yourself up for a successful week🏅
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#getshitdone #todolist #adultingishard #mealprepping #mealprepsunday #wonderwomanvibes #superherovibes #practicesuit #phoenixaz #productiveday #productive #womanentrepreneur #entrepreneurslife #trainerlife #femalefitnesscoach #personaltrainers #onlinetrainer #sundayselfies #strongwomenrock #groceryshopping #groceries #mealplanning #diettips #nutritiontips #scottsdaleaz #hakunamatatalifestyle #nutritioncoach #personaltrainerscottsdale #precisionnutrition
While grocery shopping, it’s easy to get overwhelmed. Between the chaos of the store and the endless options—you end up leaving the store with an extraordinary number of bags, an expensive receipt and you forgot to get the food you actually need🤦🏼‍♀️ . If you get in that situation every time you head to the store, then here are a few tips to help you shop like a pro🛒 🔎DON’T WING IT! Spend a few minutes scanning your pantry and refrigerator. What do you need to stock up on? 📝Create a list with portion sizes. Going into the store with a plan will help you save time, money and provide direction. You won’t have to wander around mindlessly grabbing random food off the shelves. 😋 Eat beforehand! There is nothing worse than going shopping on an empty stomach. Not only are you more likely to impulse shop but you might become hangry... and no one like to be hangry 😝 . Grocery shopping may never be your favorite thing to do, but by going in with a strategy, you will save time, money and set yourself up for a successful week🏅 .. . . . . . . . . . . . . #getshitdone  #todolist  #adultingishard  #mealprepping  #mealprepsunday  #wonderwomanvibes  #superherovibes  #practicesuit  #phoenixaz  #productiveday  #productive  #womanentrepreneur  #entrepreneurslife  #trainerlife  #femalefitnesscoach  #personaltrainers  #onlinetrainer  #sundayselfies  #strongwomenrock  #groceryshopping  #groceries  #mealplanning  #diettips  #nutritiontips  #scottsdaleaz  #hakunamatatalifestyle  #nutritioncoach  #personaltrainerscottsdale  #precisionnutrition 
We were recently asked how to prevent a hangover. Our best answer is to hydrate hydrate hydrate and stay clear of sugary drinks. But in the chance that you woke up today feeling less than stellar, we present the BLAET on a whole grain bun. This sammy gives a nice balance of protein, fat, and carb to help regulate blood sugar. The tomato, lettuce and avocado provides antioxidants, fiber, healthy fats, electrolytes like potassium, along with B vitamins to restore sodium levels and reduce inflammation. The egg here is key though. Eggs are high in the amino acid that breaks down acetaldehyde - the toxin that causes your hangover struggle. Eat up, chug water along with your coffee, and rest easy. Cheers! 
#hangovercure #nutrition #reallifenutrition #realnutrition #nutritiontips #hangover #blt #eggs #nutritionist #rdapproved #healthiswealth #happysunday #brunch #eatrealfood #foodismedicine #healthyself #itsnotadiet #health #wellness #feelbetter
We were recently asked how to prevent a hangover. Our best answer is to hydrate hydrate hydrate and stay clear of sugary drinks. But in the chance that you woke up today feeling less than stellar, we present the BLAET on a whole grain bun. This sammy gives a nice balance of protein, fat, and carb to help regulate blood sugar. The tomato, lettuce and avocado provides antioxidants, fiber, healthy fats, electrolytes like potassium, along with B vitamins to restore sodium levels and reduce inflammation. The egg here is key though. Eggs are high in the amino acid that breaks down acetaldehyde - the toxin that causes your hangover struggle. Eat up, chug water along with your coffee, and rest easy. Cheers! #hangovercure  #nutrition  #reallifenutrition  #realnutrition  #nutritiontips  #hangover  #blt  #eggs  #nutritionist  #rdapproved  #healthiswealth  #happysunday  #brunch  #eatrealfood  #foodismedicine  #healthyself  #itsnotadiet  #health  #wellness  #feelbetter 
Demonizing food has littered the fat loss industry for decades. The notion that specific foods or food groups have the ability to single handedly orchestrate the demise of your health and fitness aspirations. -
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On the face of it, this concept appears rational and easy to believe. And it sells. It’s far easier to place blame on an easy target - an item of physical food - then remove it. But it’s not so easy to place blame on several underlying variables which lead to being overweight - that doesn’t sell as easily. -
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And so we have a plethora of specialist fat loss diets/strategies (these are only 4). All encourage restriction of food groups to aid your fat loss goal. All effectively demonize and glorify foods & food groups to being the causation or saviour of your weight problem. Whilst some of these eating systems may accidentally improve prior eating habits, fat loss will categorically never work unless an individual is in a state of caloric deficit.
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One may enjoy cutting carbs out of their diet. They may revel in zero consumption of cake and grains for all time. They may be repulsed by the thought of bread.
But what if one enjoys cake and chocolate? What if one eats sandwiches? Or a pizza once in a while? There are tens of millions of examples of individuals who consume these foods and remain in an advantageous body composition. This is due to direct or indirect awareness of their energy balance. How much energy they consume in relation to how much the energy they exert - simple, undisputed science. -
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By adhering to calorie awareness you learn directly what it takes to achieve a desired body composition. This stays with you forever. There are no unnecessary obstacles. -
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There is no calorie source which directly inhibits fat loss. A donut does not make you fat. But an overall diet and lifestyle which isn’t conducive to fat loss (aka a calorie surplus) will. “But there’s loads of science behind these diets Graeme”. Well, there doesn’t f*cking need to be. 🙂
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#thefitnesschef #keto #atkinsdiet #slimmingworld #fatlosshelp #nutritioncoach #fatlosstips #caloriedeficit #eatsmart #losefat #paleodiet #nutritiontips #dieting #diettips #obesity #sw
Demonizing food has littered the fat loss industry for decades. The notion that specific foods or food groups have the ability to single handedly orchestrate the demise of your health and fitness aspirations. - - On the face of it, this concept appears rational and easy to believe. And it sells. It’s far easier to place blame on an easy target - an item of physical food - then remove it. But it’s not so easy to place blame on several underlying variables which lead to being overweight - that doesn’t sell as easily. - - And so we have a plethora of specialist fat loss diets/strategies (these are only 4). All encourage restriction of food groups to aid your fat loss goal. All effectively demonize and glorify foods & food groups to being the causation or saviour of your weight problem. Whilst some of these eating systems may accidentally improve prior eating habits, fat loss will categorically never work unless an individual is in a state of caloric deficit. - - One may enjoy cutting carbs out of their diet. They may revel in zero consumption of cake and grains for all time. They may be repulsed by the thought of bread. But what if one enjoys cake and chocolate? What if one eats sandwiches? Or a pizza once in a while? There are tens of millions of examples of individuals who consume these foods and remain in an advantageous body composition. This is due to direct or indirect awareness of their energy balance. How much energy they consume in relation to how much the energy they exert - simple, undisputed science. - - By adhering to calorie awareness you learn directly what it takes to achieve a desired body composition. This stays with you forever. There are no unnecessary obstacles. - - There is no calorie source which directly inhibits fat loss. A donut does not make you fat. But an overall diet and lifestyle which isn’t conducive to fat loss (aka a calorie surplus) will. “But there’s loads of science behind these diets Graeme”. Well, there doesn’t f*cking need to be. 🙂 - - #thefitnesschef  #keto  #atkinsdiet  #slimmingworld  #fatlosshelp  #nutritioncoach  #fatlosstips  #caloriedeficit  #eatsmart  #losefat  #paleodiet  #nutritiontips  #dieting  #diettips  #obesity  #sw 
🍉TOP 10 DEADLIFTS 🍉
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Follow @roballenfitness for more fitness/nutrition info 😊
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Here you go. A deadlift for every occasion. What’s your favourite? Mine is just the plain old, traditional deadlift 😊
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Deadlifts are a fantastic exercise that target your glutes, hamstrings, lower back and upper back. They also strengthen your grip and abdominals. Depending on which one you do, the focus will be slightly different but they maintain a common hinge at the hip and pull back up theme. You should have a nice hip extension at the top
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Always try to keep the bar/KB/DB close to your body and keep a neutral spine (including your head and neck - even though some of these pics aren’t perfect)
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Let me know if you have any questions and don’t forget to comment your favourite 👇🏼😏
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📸 @roballenfitness
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#weightloss #fatloss #health #healthylifestyle #workout #fitness #hamstrings #bootyfordays #exercise #glutes #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #backday #legday #strengthtraining #gymlife #deadlifting #deadlifts #deadlift #legworkout #legdayexercises #legexercises #gluteday
🍉TOP 10 DEADLIFTS 🍉 . Follow @roballenfitness for more fitness/nutrition info 😊 . Here you go. A deadlift for every occasion. What’s your favourite? Mine is just the plain old, traditional deadlift 😊 . Deadlifts are a fantastic exercise that target your glutes, hamstrings, lower back and upper back. They also strengthen your grip and abdominals. Depending on which one you do, the focus will be slightly different but they maintain a common hinge at the hip and pull back up theme. You should have a nice hip extension at the top . Always try to keep the bar/KB/DB close to your body and keep a neutral spine (including your head and neck - even though some of these pics aren’t perfect) . Let me know if you have any questions and don’t forget to comment your favourite 👇🏼😏 . . 📸 @roballenfitness . #weightloss  #fatloss  #health  #healthylifestyle  #workout  #fitness  #hamstrings  #bootyfordays  #exercise  #glutes  #muscle  #fatlossprogram  #nutritiontips  #fatlosstips  #fitnessjourney  #losefat  #montrealfitness  #fitnessmotivation  #backday  #legday  #strengthtraining  #gymlife  #deadlifting  #deadlifts  #deadlift  #legworkout  #legdayexercises  #legexercises  #gluteday 
|You don’t need to ignore your body|
Over the past few weeks I’ve been discussing different cravings. And how the diet industry wants you to do ANYTHING...but actually give in
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Haha you’ve seen the “methods” some crazy, some expensive, some purely ridiculous
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But really I wanted to remind you that your body knows best
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If you’re cravings sweets 🍭 or bread 🍞 it’s because it needs energy. It needs carbs that you may have been avoiding
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If your body craves chocolate 🍫 it’s because your body needs chocolate. It needs magnesium! Why? Stress, and well really does it matter? It knows best
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If your body is craving fats 🍟 🍔 🥑 it’s because you body needs fats. To heal your skin, your digestion, or even your brain 🧠 .
If your body is craving salt 🍿it’s because your body needs salt. It needs it to send electrical impulses from one part of your body to another
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So over the last few weeks I hope that I’ve been able to teach you
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To let you know. You don’t ever need to ignore your body again
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That a craving is exactly what your body needs and so don’t question it. Eat it. And move on with your life
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What was the last craving you had? What’d you do? If you’ve read this far, 🤣 let me know ❤️
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#intuitiveeating #selflovespo #bodypositivity #healthateverysize #bodypositivefitness #bodyimagemovement #healthynothungry #ownyourbody #enddietculture #bopo #doitforyou  #nutritiontips #simplenutrition #healthyeatinghabits #foodislove #bingeeatingrecovery #eatingdisorderrecovery #edwarrior #haes
|You don’t need to ignore your body| Over the past few weeks I’ve been discussing different cravings. And how the diet industry wants you to do ANYTHING...but actually give in . Haha you’ve seen the “methods” some crazy, some expensive, some purely ridiculous . But really I wanted to remind you that your body knows best . If you’re cravings sweets 🍭 or bread 🍞 it’s because it needs energy. It needs carbs that you may have been avoiding . If your body craves chocolate 🍫 it’s because your body needs chocolate. It needs magnesium! Why? Stress, and well really does it matter? It knows best . If your body is craving fats 🍟 🍔 🥑 it’s because you body needs fats. To heal your skin, your digestion, or even your brain 🧠 . If your body is craving salt 🍿it’s because your body needs salt. It needs it to send electrical impulses from one part of your body to another . So over the last few weeks I hope that I’ve been able to teach you . To let you know. You don’t ever need to ignore your body again . That a craving is exactly what your body needs and so don’t question it. Eat it. And move on with your life . What was the last craving you had? What’d you do? If you’ve read this far, 🤣 let me know ❤️ ______________________________________________________________________ #intuitiveeating  #selflovespo  #bodypositivity  #healthateverysize  #bodypositivefitness  #bodyimagemovement  #healthynothungry  #ownyourbody  #enddietculture  #bopo  #doitforyou  #nutritiontips  #simplenutrition  #healthyeatinghabits  #foodislove  #bingeeatingrecovery  #eatingdisorderrecovery  #edwarrior  #haes 
Weekend Slow Menu:
Prawn Cauliflower Chettinad w/ quinoa
with a whole bunch of carminative and digestive herbs:
Cinnamon, cardamom, clove, anise, fennel, coriander, mustard seeds, tamarind, poppy seeds, turmeric, onion, ginger, garlic 
Prawns from local fish market 🦐

#carmitive #digestion #slowfood #slowfoodmovement #antiinflammatory
Weekend Slow Menu: Prawn Cauliflower Chettinad w/ quinoa with a whole bunch of carminative and digestive herbs: Cinnamon, cardamom, clove, anise, fennel, coriander, mustard seeds, tamarind, poppy seeds, turmeric, onion, ginger, garlic Prawns from local fish market 🦐 #carmitive  #digestion  #slowfood  #slowfoodmovement  #antiinflammatory 
We are so excited to announce that Emma is going to be a big sister! Lord willing, we will be welcoming baby girl #2 in February 2019! #pregancyannouncement #babygirl2
We are so excited to announce that Emma is going to be a big sister! Lord willing, we will be welcoming baby girl #2  in February 2019! #pregancyannouncement  #babygirl2 
One of the most difficult parts of dieting for fat loss is dealing with hunger. Although it's a feeling you must accept, if it gets too unmanageable, it becomes much easier to give into temptation. 
Hunger will undoubtedly occur at some point, but you can help mitigate it by eating a greater amount of foods that are enjoyable to eat, and satiating, while remaining low in calories. 
What makes these foods filling is being either high in protein, fiber, or water. They are also high volume, meaning you can eat a larger amount for fewer calories. Not only will these foods take up more space in your stomach, leaving you feeling more satisfied, but the act of eating a greater amount in one sitting tricks your mind into thinking you are less deprived. 
While this is by no means an exhaustive list of options, hopefully it provides you with some ideas. 📸@marcinevin

#macrolabnutrition #weightloss #dieting#fatloss #fatlossjourney #nutritionplan#nutritioncoach #nutritiontips#ifitfitsyourmacros #dietstartstomorrow#cardiosucks #fitnessmotivation#highprotein #caloriecounting#weightwatchers #proteinshake#flexibledieting #preworkout #irishfitfam#fitsporation #fitnessgoals #fitnesslifestyle#intermittentfasting #weightlosssupport#fitness #cleaneating #fitspo
One of the most difficult parts of dieting for fat loss is dealing with hunger. Although it's a feeling you must accept, if it gets too unmanageable, it becomes much easier to give into temptation. Hunger will undoubtedly occur at some point, but you can help mitigate it by eating a greater amount of foods that are enjoyable to eat, and satiating, while remaining low in calories. What makes these foods filling is being either high in protein, fiber, or water. They are also high volume, meaning you can eat a larger amount for fewer calories. Not only will these foods take up more space in your stomach, leaving you feeling more satisfied, but the act of eating a greater amount in one sitting tricks your mind into thinking you are less deprived. While this is by no means an exhaustive list of options, hopefully it provides you with some ideas. 📸@marcinevin #macrolabnutrition  #weightloss  #dieting #fatloss  #fatlossjourney  #nutritionplan #nutritioncoach  #nutritiontips #ifitfitsyourmacros  #dietstartstomorrow #cardiosucks  #fitnessmotivation #highprotein  #caloriecounting #weightwatchers  #proteinshake #flexibledieting  #preworkout  #irishfitfam #fitsporation  #fitnessgoals  #fitnesslifestyle #intermittentfasting  #weightlosssupport #fitness  #cleaneating  #fitspo 
Setting up your macros when dieting🤓
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Follow @prosencefitness for more muscle building and fat loss tips.💪
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Today, I would like to give you some basic guidelines on how you can set up your macros when you are settling to a diet aka producing a caloric deficit. 💪
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When dieting, the most important macro is without doubt the good old PROTEIN! There are several reasons why it is so. First, it helps you to retain all (or most of) the hard-earned muscles you gained during your lean bulking phase. Second, proteins are well-known to keep you full for much longer than eating carbs. And last but not least, since you cannot eat as much fats and/or carbs, you have to rely more on protein as your energy source!
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Carbs, on the other hand, are SUPER important for your performance in the gym. Therefore, aim to eat a bit less fats, around 15-25% or a minimum of 0.25 grams/lbs (0.5 grams/kg) of bodyweight of your total calories, and eat more of those carbs to sustain your workouts.
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Then less carbs = worse performance in the gym
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Worse performance in the gym = more muscle mass getting lost 💡
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That’s something nobody wants to happen, me neither.🙈
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So to sum it up and give you an example: a 180lbs guy with a caloric deficit of 2900 calories, assuming he opts-in for a protein intake of 1.2 grams per pound of bodyweight and 15% of calories are from fats, would then have to eat 216 grams of proteins, 48 grams of fats and 400 grams of carbs on a daily basis.
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TAG your fitness friends who would benefit from these dieting guidelines!🍗🥜🍞
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#weightloss #caloriedeficit #flexibledieting #weigthlossjourney #dietingtips #fatloss #weightlossplan #liftweights #fatlossdiet #nutritiontips #mealplan #balanceddiet #weightlossprogress #getripped #macronutrients #lowfat #ketodiet #highcarb #vegan #nutritioncoach #diethacks #fatlossfood #fatlossgoals #protein #weightlosssupport #fitgirls #fitnessgoal #lookgoodnaked #bodyprogress #gettoned
Setting up your macros when dieting🤓 . Follow @prosencefitness for more muscle building and fat loss tips.💪 . Today, I would like to give you some basic guidelines on how you can set up your macros when you are settling to a diet aka producing a caloric deficit. 💪 . When dieting, the most important macro is without doubt the good old PROTEIN! There are several reasons why it is so. First, it helps you to retain all (or most of) the hard-earned muscles you gained during your lean bulking phase. Second, proteins are well-known to keep you full for much longer than eating carbs. And last but not least, since you cannot eat as much fats and/or carbs, you have to rely more on protein as your energy source! . Carbs, on the other hand, are SUPER important for your performance in the gym. Therefore, aim to eat a bit less fats, around 15-25% or a minimum of 0.25 grams/lbs (0.5 grams/kg) of bodyweight of your total calories, and eat more of those carbs to sustain your workouts. . Then less carbs = worse performance in the gym . Worse performance in the gym = more muscle mass getting lost 💡 . That’s something nobody wants to happen, me neither.🙈 . So to sum it up and give you an example: a 180lbs guy with a caloric deficit of 2900 calories, assuming he opts-in for a protein intake of 1.2 grams per pound of bodyweight and 15% of calories are from fats, would then have to eat 216 grams of proteins, 48 grams of fats and 400 grams of carbs on a daily basis. . TAG your fitness friends who would benefit from these dieting guidelines!🍗🥜🍞 ___________________________________ #weightloss  #caloriedeficit  #flexibledieting  #weigthlossjourney  #dietingtips  #fatloss  #weightlossplan  #liftweights  #fatlossdiet  #nutritiontips  #mealplan  #balanceddiet  #weightlossprogress  #getripped  #macronutrients  #lowfat  #ketodiet  #highcarb  #vegan  #nutritioncoach  #diethacks  #fatlossfood  #fatlossgoals  #protein  #weightlosssupport  #fitgirls  #fitnessgoal  #lookgoodnaked  #bodyprogress  #gettoned 
Making my chilli and garlic steak 🥩 with oven baked potato chips tonight for the Mrs @niki_manley Sunday night steak night. Mines the big one 💪🏼🥩👍🏼
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#Leanmuscle #fitover35 #fitdad #dadbod #fitnesstips #nutritiontips #fatlosstips  #steakdinner #instafoodporn #creatine #sweetpotatofries #fitmum #fitover40 #protein #gains #musclefood #onlinefitnesscoach #personaltrainer #nutritioncoach #nutrition #redmeat #couplesgoals
How to slow time down? Drop into a plank. 😅
How to slow time down? Drop into a plank. 😅
you know the saying #eatarainbow well #swisschard makes that easy - it has it all in droves ... so if it is not part of your #mealprep run go get some did you know that diet alone is responsible for up to 35 percent of your chance of getting or not getting #cancer ? yep! so eat well my friends .
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#plantbased #vegan #vegetarian #autoimmune #nutfree #guthealth  #genomics #nutragenomics #plantprotein #postworkout #healthyeating #cleaneating #athlete #runner #triathlete #recipes #epigenetics #digestion #veggies #personalizedlifestylemedicine #cooking #nutrition #nongmo #nutritiontips #dinnerideas #toronto
you know the saying #eatarainbow  well #swisschard  makes that easy - it has it all in droves ... so if it is not part of your #mealprep  run go get some did you know that diet alone is responsible for up to 35 percent of your chance of getting or not getting #cancer  ? yep! so eat well my friends . . . . #plantbased  #vegan  #vegetarian  #autoimmune  #nutfree  #guthealth  #genomics  #nutragenomics  #plantprotein  #postworkout  #healthyeating  #cleaneating  #athlete  #runner  #triathlete  #recipes  #epigenetics  #digestion  #veggies  #personalizedlifestylemedicine  #cooking  #nutrition  #nongmo  #nutritiontips  #dinnerideas  #toronto 
When someone says vegans don't get enough "protein from plants man"
@plantbuiltstrong and @hench_herbivore be like "for real man?" 😂
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🥗 Food Page: @plantbuiltcooks
🖥 YouTube: Joey Marcos
⌨ Facebook: Vegan Angel
🎙 Plantbuilt Strong Podcast
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#realfood #bodybuilding #instahealth #muscle #nutritiontips
When someone says vegans don't get enough "protein from plants man" @plantbuiltstrong and @hench_herbivore be like "for real man?" 😂 〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️ 🥗 Food Page: @plantbuiltcooks 🖥 YouTube: Joey Marcos ⌨ Facebook: Vegan Angel 🎙 Plantbuilt Strong Podcast . . . #realfood  #bodybuilding  #instahealth  #muscle  #nutritiontips 
My experience trying many diets lead me to believe that some foods are "good" for you & some foods are "bad" for you. I had been lead to believe that the way you got into shape was by only eating “certain types of foods” & solely determined by the ones that you cut OUT of your diet. I’d even beat myself up if I ate an extra rice cake or merely put candy near my lips. . “Eat clean,” & "meal prep,” was the mantra I'd preach until 5 years ago when I realized how much that bro science lifestyle WASN'T working for ME. I always binged on my weekly cheat meal & then beat myself up afterward. .
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Honestly, I can’t stress this enough, tracking macros is EASY. I hate using the cliché phrase, "it depends how much you want it,” but it's TRUE. If you have time to binge watch Netflix or spend hours playing games on your computer or phone, then you have time to track your macros. I’ve helped hundreds of people now master their macros, their mindset around nutrition, & how to track them & I can help you do the same. So here we go. .
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Less Restricted = More Success –> This is a concept that baffles many a dieter. How can you get better results from being less restricted? . .
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The simple answer is this: by making your diet easy to follow, & not beating yourself up when you stray slightly from the path, you massively reduce your chances of binging & feeling guilty, thus increasing your ability to stick to it 10x times more. . .
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Here are 7-Steps you can take Right Now to Master Moderation in Your Diet: . .
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(7 STEPS IN COMMENTS) ⬇️
My experience trying many diets lead me to believe that some foods are "good" for you & some foods are "bad" for you. I had been lead to believe that the way you got into shape was by only eating “certain types of foods” & solely determined by the ones that you cut OUT of your diet. I’d even beat myself up if I ate an extra rice cake or merely put candy near my lips. . “Eat clean,” & "meal prep,” was the mantra I'd preach until 5 years ago when I realized how much that bro science lifestyle WASN'T working for ME. I always binged on my weekly cheat meal & then beat myself up afterward. . - Honestly, I can’t stress this enough, tracking macros is EASY. I hate using the cliché phrase, "it depends how much you want it,” but it's TRUE. If you have time to binge watch Netflix or spend hours playing games on your computer or phone, then you have time to track your macros. I’ve helped hundreds of people now master their macros, their mindset around nutrition, & how to track them & I can help you do the same. So here we go. . - Less Restricted = More Success –> This is a concept that baffles many a dieter. How can you get better results from being less restricted? . . - The simple answer is this: by making your diet easy to follow, & not beating yourself up when you stray slightly from the path, you massively reduce your chances of binging & feeling guilty, thus increasing your ability to stick to it 10x times more. . . - Here are 7-Steps you can take Right Now to Master Moderation in Your Diet: . . - (7 STEPS IN COMMENTS) ⬇️
🔥PROTEIN PANCAKES @evolvetrainingsystem🔥
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Knowing how to tweak a recipe to fit your goals is a great asset for flexible dieting.
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It’s all about portion sizes and the right ingredients.
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Save this photo for the grocery list and tag someone you want to try these with.
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
🔥PROTEIN PANCAKES @evolvetrainingsystem🔥 - Knowing how to tweak a recipe to fit your goals is a great asset for flexible dieting. . It’s all about portion sizes and the right ingredients. . Save this photo for the grocery list and tag someone you want to try these with. . . . . . #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #howtoloseweight  #highprotein  #wholefoods  #healthydiet  #healthyweightloss  #weightwatchers 
Having trouble feeling full on a deficit?? Or are you just looking for a delicious super low calorie protein shake recipe? Regardless, utilizing the satiating effects of caffeine coupled with the mct/xct oil will keep you feeling full and energized for hours. This drink is perfect for a quick morning shake to get the coffee and protein your body needs while having no insulin spikes from unneeded added sugar
Having trouble feeling full on a deficit?? Or are you just looking for a delicious super low calorie protein shake recipe? Regardless, utilizing the satiating effects of caffeine coupled with the mct/xct oil will keep you feeling full and energized for hours. This drink is perfect for a quick morning shake to get the coffee and protein your body needs while having no insulin spikes from unneeded added sugar
🌟HUGE ANNOUNCEMENT🌟
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“THIS. IS. HUGE. 😱 Our team has never offered something like this before but we are on the verge of a BIG milestone so we are going to do what we do best and CELEBRATE 🎉
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SO on MONDAY my team and I will be hosting a 12 hour 📚✂️🍎 BACK TO SCHOOL FLASH SALE! 💸⚡️ ————————————————
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Come get some KILLER freaking deals on fitness plans, nutrition plans, healthy recipe books, supplements and MORE girlfriend! 👟 You heard me right… BIG discounts on all of the fitness + nutrition tools that I personally use 💁🏼‍♀️ for 12 hours only, ⏰ and THEN at the end we’re also going to have a killer freaking raffle with lots of prizes for everyone who joins our VIP discount program! 🛍🎉 ⠀⠀ ⠀⠀
DROP AN EMOJI AND I’LL ADD YOU TO THE FLASH SALE so you can come check things out for yourself tomorrow! ‼️😍🙌🏼”
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If you’ve seen my story and post, you know that this program has worked for me and SO many more. ⠀⠀ ⠀⠀
This is the time, if you’ve been on the fence about taking back control of your health and fitness, you need to check out our FLASH SALE tomorrow 
#backtoschool #backtoschoolsale #heath #fitness #nutritiontips #accountability #transformation #flashsale #killerdeals #fitat40 #homeworkouts
🌟HUGE ANNOUNCEMENT🌟 • • “THIS. IS. HUGE. 😱 Our team has never offered something like this before but we are on the verge of a BIG milestone so we are going to do what we do best and CELEBRATE 🎉 ——————————————— • SO on MONDAY my team and I will be hosting a 12 hour 📚✂️🍎 BACK TO SCHOOL FLASH SALE! 💸⚡️ ———————————————— • Come get some KILLER freaking deals on fitness plans, nutrition plans, healthy recipe books, supplements and MORE girlfriend! 👟 You heard me right… BIG discounts on all of the fitness + nutrition tools that I personally use 💁🏼‍♀️ for 12 hours only, ⏰ and THEN at the end we’re also going to have a killer freaking raffle with lots of prizes for everyone who joins our VIP discount program! 🛍🎉 ⠀⠀ ⠀⠀ DROP AN EMOJI AND I’LL ADD YOU TO THE FLASH SALE so you can come check things out for yourself tomorrow! ‼️😍🙌🏼” ⠀⠀ ⠀⠀ If you’ve seen my story and post, you know that this program has worked for me and SO many more. ⠀⠀ ⠀⠀ This is the time, if you’ve been on the fence about taking back control of your health and fitness, you need to check out our FLASH SALE tomorrow #backtoschool  #backtoschoolsale  #heath  #fitness  #nutritiontips  #accountability  #transformation  #flashsale  #killerdeals  #fitat40  #homeworkouts 
Get your FREE Guide Now! 📚 🥗 Click the link on my bio 👆 👆
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@nessasphere 👇👇
Meal prep Sunday is coming 🤗 Are you ready, guys? From this Sunday on, I will post again my meal preparation process on my Instagram stories as so many of you were asking lately about it ♥️ This weekend I am going to cook pasta with chickpeas and home-made pesto and also roasted tomato basil soup 🍅🍜🍃 Here are the products I will use: 
1. Veggies 🌿: tomatoes and fresh basil leaves for my soup and I will use fresh basil leaves again for pesto and add some spinach (not pictured) to my pasta lunch box, 
2. Protein 💛🌱: chickpeas and also parmesan cheese is considered as protein source (39g of protein in 100g of this cheese) but I will use only a little bit of it for my pesto, 
3. Carbs 🍞: whole grain pasta, I choose farfalle shape (bow-tie or butterfly) but you can go for spaghetti if you like, also chickpeas are carbs, 
4. Healthy fats 🥑: coconut milk for my soup and pine nuts, parmesan cheese and olive oil for home-made pesto. 
My meals will be meat free this time because I get a lots of requests to share more vegetarian and plant based options 🙌🏼 You can skip parmesan cheese in your pesto and then you have a vegetarian lunch. I hope you're gonna like this step-by-step cooking guide. I am going to share it on my Instagram stories on Sunday afternoon, so stay tuned 😍 Happy Friday evening everyone!! 🎈🍀😘
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#mealprepsunday #nutrition #lunchbox #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration #fooddiary
Get your FREE Guide Now! 📚 🥗 Click the link on my bio 👆 👆 . . @nessasphere 👇👇 Meal prep Sunday is coming 🤗 Are you ready, guys? From this Sunday on, I will post again my meal preparation process on my Instagram stories as so many of you were asking lately about it ♥️ This weekend I am going to cook pasta with chickpeas and home-made pesto and also roasted tomato basil soup 🍅🍜🍃 Here are the products I will use: 1. Veggies 🌿: tomatoes and fresh basil leaves for my soup and I will use fresh basil leaves again for pesto and add some spinach (not pictured) to my pasta lunch box, 2. Protein 💛🌱: chickpeas and also parmesan cheese is considered as protein source (39g of protein in 100g of this cheese) but I will use only a little bit of it for my pesto, 3. Carbs 🍞: whole grain pasta, I choose farfalle shape (bow-tie or butterfly) but you can go for spaghetti if you like, also chickpeas are carbs, 4. Healthy fats 🥑: coconut milk for my soup and pine nuts, parmesan cheese and olive oil for home-made pesto. My meals will be meat free this time because I get a lots of requests to share more vegetarian and plant based options 🙌🏼 You can skip parmesan cheese in your pesto and then you have a vegetarian lunch. I hope you're gonna like this step-by-step cooking guide. I am going to share it on my Instagram stories on Sunday afternoon, so stay tuned 😍 Happy Friday evening everyone!! 🎈🍀😘 . . #mealprepsunday  #nutrition  #lunchbox  #mealprep  #nutritionable  #nutritiontips  #macros  #lifting  #girlswholift  #weights  #foodinspiration  #fooddiary 
Yesterday’s yoga flow with #teamparsley was much needed. I always forget how much I love yoga, I deff need to do it more often🧘🏼‍♀️
#yoga #stayactive #yogaflow #antihistamine #retreat #lunch #dairyfree #glutenfree #healthyfood #healthyeating #healthylifestyle #healthandwellness #keto #paleo #whole30 #nutrition #nutritionist #naturallyhelaine #nutritiontips #nutritionistapproved #nutritionist #fitlife #intuitiveeating #lchf #lowcarb #carbcycling #fitfood #gymlife
Yesterday’s yoga flow with #teamparsley  was much needed. I always forget how much I love yoga, I deff need to do it more often🧘🏼‍♀️ #yoga  #stayactive  #yogaflow  #antihistamine  #retreat  #lunch  #dairyfree  #glutenfree  #healthyfood  #healthyeating  #healthylifestyle  #healthandwellness  #keto  #paleo  #whole30  #nutrition  #nutritionist  #naturallyhelaine  #nutritiontips  #nutritionistapproved  #nutritionist  #fitlife  #intuitiveeating  #lchf  #lowcarb  #carbcycling  #fitfood  #gymlife 
Have a great Sunday! Take some time today to plan out your week so you don't find yourself calculating your macros in your head! We're here to help if you need it.
Have a great Sunday! Take some time today to plan out your week so you don't find yourself calculating your macros in your head! We're here to help if you need it.
“WUUUUUT?¿” by @mattmcleod6
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Did I really just say there actually IS a best time to workout?
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Yes (kinda). And there’s quite a few studies that are supporting this. But, remember: this is what would be considered the “optimal” time to workout, *physiologically*.
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There are a few exceptions and the most important rule to remember is context. If you can’t workout during this time, it’s gonna be okay. You can still make tons of progress. Working out at 5am is better than not working out at all.
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So, why might this be “the best” time?
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🔹Most people can achieve higher muscle activation levels in the evening compared to the morning due to higher core body temperature. Higher core temperatures improves nerve conduction velocity, joint mobility, glucose metabolism, and muscular blood flow.
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🔹Testosterone production is high at night and low during the day while cortisol (stress hormone) is low at night and higher during the day. While this is still up for debate, exercising is probably “optimal” when test is highest in the afternoon. Further, cortisol is also quickest to recover (drop) after being elevated from exercising in the afternoon.
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🔹Finally, another cool statistic is that most sports records are broken in the early evening.
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Some people respond differently to morning training than others, so I would still encourage you to figure out when you can most consistently workout and when you feel at your best because while this data is helpful to point us in the right direction, it is not set in stone.
“WUUUUUT?¿” by @mattmcleod6 . Did I really just say there actually IS a best time to workout? . Yes (kinda). And there’s quite a few studies that are supporting this. But, remember: this is what would be considered the “optimal” time to workout, *physiologically*. . There are a few exceptions and the most important rule to remember is context. If you can’t workout during this time, it’s gonna be okay. You can still make tons of progress. Working out at 5am is better than not working out at all. . So, why might this be “the best” time? . 🔹Most people can achieve higher muscle activation levels in the evening compared to the morning due to higher core body temperature. Higher core temperatures improves nerve conduction velocity, joint mobility, glucose metabolism, and muscular blood flow. . 🔹Testosterone production is high at night and low during the day while cortisol (stress hormone) is low at night and higher during the day. While this is still up for debate, exercising is probably “optimal” when test is highest in the afternoon. Further, cortisol is also quickest to recover (drop) after being elevated from exercising in the afternoon. . 🔹Finally, another cool statistic is that most sports records are broken in the early evening. . Some people respond differently to morning training than others, so I would still encourage you to figure out when you can most consistently workout and when you feel at your best because while this data is helpful to point us in the right direction, it is not set in stone.
Do you track your calories or eat intuitively?? Share below!
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Want to try 104 of our best fat-burning workouts for FREE?! Reserve your copy of our next book packed with home and gym workouts at 104workouts.com (link in bio @mauifitcouple)
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#fitnesstips #fitnessadvice #nutritiontips #nutritionadvice #fatlosstips #fatlossadvice #weightlosstips #weightlossadvice #fitnessmotivation #nutritionmotivation #nutritionhelp #fitnesshelp #weightlosshelp #fatlosshelp
It took me a long time to understand that dieting wasn’t the only way to lose weight.
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Growing up, I followed the lead of a Mom who bought every “Blast Your Fat in Five!” magazine at the grocery store and tried what seemed like all of the fads on the market - Weight Watchers, South Beach, SlimFast, you name it. By the time I hit my teenage years, I assumed that the only way to be skinny/healthy/strong was to binge and starve every now and then.
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But the truth is that a healthy life doesn’t come from dieting at all. In order to really lose weight and keep it off and build strong muscles, we need to break the dieting cycle altogether! We need to suck it up and learn how to have a positive relationship with food, rather than treat it like the monster that these binge fads have made it out to be.
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Learn about how often you should be feeding your body.
Learn what kinds of foods are good for your body.
Learn about how much food is the right amount for your body.
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Start making healthy eating a habit, and you won’t ever need the binges. And if that sounds overwhelming or you don’t know where to start, try sending me a message.
My Inbox is always open. 💌
It took me a long time to understand that dieting wasn’t the only way to lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Growing up, I followed the lead of a Mom who bought every “Blast Your Fat in Five!” magazine at the grocery store and tried what seemed like all of the fads on the market - Weight Watchers, South Beach, SlimFast, you name it. By the time I hit my teenage years, I assumed that the only way to be skinny/healthy/strong was to binge and starve every now and then. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But the truth is that a healthy life doesn’t come from dieting at all. In order to really lose weight and keep it off and build strong muscles, we need to break the dieting cycle altogether! We need to suck it up and learn how to have a positive relationship with food, rather than treat it like the monster that these binge fads have made it out to be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Learn about how often you should be feeding your body. Learn what kinds of foods are good for your body. Learn about how much food is the right amount for your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start making healthy eating a habit, and you won’t ever need the binges. And if that sounds overwhelming or you don’t know where to start, try sending me a message. My Inbox is always open. 💌
Hi, I’m Justin the husband, soon to be father, and team leader of iCoach Nutrition.
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My team and I are on a mission to filter out the BS in the nutrition industry. We are tired of everyone trying to make nutrition so complicated, it’s time to simplify the process.
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PLEASE QUIT GETTING FOOLED BY BS MARKETING!
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We pride ourself on delivering a client experience that provides more education, accountability, and motivation than you have probably ever experienced before. We don’t offer meal plans or templates. We offer REAL COACHING. Coaching that build healthy sustainable habits for life.
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We believe that YOU deserve everything that you have ever dreamed to accomplish. We are here to help you achieve just that! ❤️
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Make this the last nutrition coach or program that you ever have to invest in! Let us equip you with the knowledge and tools you need for life! 👊
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Tag a coach that has changed your life below! ⬇️⬇️⬇️
Hi, I’m Justin the husband, soon to be father, and team leader of iCoach Nutrition. . My team and I are on a mission to filter out the BS in the nutrition industry. We are tired of everyone trying to make nutrition so complicated, it’s time to simplify the process. . PLEASE QUIT GETTING FOOLED BY BS MARKETING! . We pride ourself on delivering a client experience that provides more education, accountability, and motivation than you have probably ever experienced before. We don’t offer meal plans or templates. We offer REAL COACHING. Coaching that build healthy sustainable habits for life. . We believe that YOU deserve everything that you have ever dreamed to accomplish. We are here to help you achieve just that! ❤️ . Make this the last nutrition coach or program that you ever have to invest in! Let us equip you with the knowledge and tools you need for life! 👊 . Tag a coach that has changed your life below! ⬇️⬇️⬇️
Good morning babes! 💋 hope you’re having a fun weekend! We’ve been getting caught up with sleep 💤 and enjoying a little down time around here. So nice, but ready to get some meal prep going...and so excited about all the yummy stuff on this week’s meal plan! 💁🏻‍♀️
With summer sadly coming to an end...I included some summer to fall transitional recipes. But don’t worry...we’ll soak up every last second with end of season veggies and you’ll only have to turn your oven on once...lol. 
Please let me know which recipes you end up making by leaving a comment below! Love hearing from you guys! It helps me make the meal plan better and better each week when I know which recipes you are liking! Also...if you want to get on the email list, it’s not too late! Just message me your email address...so awesome seeing the tribe grow every week! xo ❤️ #mealplan #mealprep #mealplantips #mealprepsunday #mealprepideas #mealplanning #healthymealplan #healthymealprep #healthyrecipes #healthycooking #healthylifestyle #healthymeals #nutritionist #nutritiontips #healthyeatingtips #glutenfreerecipes #plantbasedrecipeshare #plantbaseddiet #glutenfreediet #eatrealfood #eatmoreplants #eatwhatyoulove
Good morning babes! 💋 hope you’re having a fun weekend! We’ve been getting caught up with sleep 💤 and enjoying a little down time around here. So nice, but ready to get some meal prep going...and so excited about all the yummy stuff on this week’s meal plan! 💁🏻‍♀️ With summer sadly coming to an end...I included some summer to fall transitional recipes. But don’t worry...we’ll soak up every last second with end of season veggies and you’ll only have to turn your oven on once...lol. Please let me know which recipes you end up making by leaving a comment below! Love hearing from you guys! It helps me make the meal plan better and better each week when I know which recipes you are liking! Also...if you want to get on the email list, it’s not too late! Just message me your email address...so awesome seeing the tribe grow every week! xo ❤️ #mealplan  #mealprep  #mealplantips  #mealprepsunday  #mealprepideas  #mealplanning  #healthymealplan  #healthymealprep  #healthyrecipes  #healthycooking  #healthylifestyle  #healthymeals  #nutritionist  #nutritiontips  #healthyeatingtips  #glutenfreerecipes  #plantbasedrecipeshare  #plantbaseddiet  #glutenfreediet  #eatrealfood  #eatmoreplants  #eatwhatyoulove 
Goodmorning sunshines🌞💛🧡
Having a healthy breakfast with the family to start off a relaxing Sunday ☺️ This oatmeal is made with dried fruits, some chopped nuts, topped with sliced strawberries, cinnamon, and agave nectar 🍓
Hope everyone has a relaxing Sunday!
Goodmorning sunshines🌞💛🧡 Having a healthy breakfast with the family to start off a relaxing Sunday ☺️ This oatmeal is made with dried fruits, some chopped nuts, topped with sliced strawberries, cinnamon, and agave nectar 🍓 Hope everyone has a relaxing Sunday!
Tag a burger lover to keep them informed each time they fancy one of these 🍔
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By @thefitnesschef_
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I’m not promoting any of these burgers as a healthy choice, instead they are ‘a’ choice. The simple facts are that people will eat these burgers because they enjoy them. Therefore, isn’t it better to have an idea what they represent? That way they can be cleverly included in moderation as part of an overall supportive diet.
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Regarding the breakdown of calories, it’s fairly universal that the bun will be 220-280 calories, the cheese is processed and usually between 70-120 calories, the ‘veggies/salad’ will not amount to many calories at all, the sauces can vary and the burger(s) themselves account for the highest proportion of the calories. We can therefore estimate that most of the calories in the 1000+ calorie burgers come from fat.
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I’ve included a couple of veggie/vegan burgers to keep everyone happy. Though I know I’ve offended some vegans simply by placing their beloved next to... well... meat 👀... I guess that’s just the way it goes.
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers
Tag a burger lover to keep them informed each time they fancy one of these 🍔 . By @thefitnesschef_ . I’m not promoting any of these burgers as a healthy choice, instead they are ‘a’ choice. The simple facts are that people will eat these burgers because they enjoy them. Therefore, isn’t it better to have an idea what they represent? That way they can be cleverly included in moderation as part of an overall supportive diet. . Regarding the breakdown of calories, it’s fairly universal that the bun will be 220-280 calories, the cheese is processed and usually between 70-120 calories, the ‘veggies/salad’ will not amount to many calories at all, the sauces can vary and the burger(s) themselves account for the highest proportion of the calories. We can therefore estimate that most of the calories in the 1000+ calorie burgers come from fat. . I’ve included a couple of veggie/vegan burgers to keep everyone happy. Though I know I’ve offended some vegans simply by placing their beloved next to... well... meat 👀... I guess that’s just the way it goes. . . . . . #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #howtoloseweight  #highprotein  #wholefoods  #healthydiet  #healthyweightloss  #weightwatchers 
Detoxification doesn't have to be complicated 💡. Basic ingredients / must have: Lemon 🍋 , Aloe Vera, Cucumber , Apple 🍎  Cider Vinegar and Water 💧. #detoxtea #teatox #cleaneating #weightloss #detox #healthyfood #flattummy #fitnessaddict #detoxing #detoxify #plantbased #glutenfree #healthychoices #skinnytea #healthylifestyle  #healthyswaps #detoxjuice #caloriedeficit #iamwellandgood #caloriecounting #fatlossjourney #nutritiontips #fatlosscoach #detoxification #naturalremedies #healthiswealth
Detoxification doesn't have to be complicated 💡. Basic ingredients / must have: Lemon 🍋 , Aloe Vera, Cucumber , Apple 🍎 Cider Vinegar and Water 💧. #detoxtea  #teatox  #cleaneating  #weightloss  #detox  #healthyfood  #flattummy  #fitnessaddict  #detoxing  #detoxify  #plantbased  #glutenfree  #healthychoices  #skinnytea  #healthylifestyle   #healthyswaps  #detoxjuice  #caloriedeficit  #iamwellandgood  #caloriecounting  #fatlossjourney  #nutritiontips  #fatlosscoach  #detoxification  #naturalremedies  #healthiswealth 
#Repost @change_begins_with_you with @get_repost
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Fresh vs. frozen - which do you prefer? 🥦 🍓 .
An easy money saving hack would be to go with frozen over fresh veggies & fruits.
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Studies show negligible differences in nutritional value when it comes to frozen vs. fresh produce.
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In fact, frozen might have more nutrient dense properties since it’s picked when ripe & immediately frozen 💫
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Whichever fits your preference, I would try to stick to organic with the “dirty dozen” list of foods & you could skip organic on the “clean 15” list (but remember eating veggies & fruit is better than not eating veggies & fruit either way).
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Dirty dozen: strawberries, peaches, celery, pears, nectarines, bell peppers, spinach, cherries, grapes, tomatoes.
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Clean 15: broccoli, cauliflower, cantaloupe, kiwi, honeydew, eggplant, mangos, asparagus, papayas, frozen sweat peas, onions, cabbage, pineapples, sweet corn & avocados -
Love this by @meowmeix
Source: https://draxe.com/frozen-vs-fresh-vegetables/
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Follow us 👉 @change_begins_with_you 👉 for daily Health, Nutrition & Calorie content 👍✨ .
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#cleaneating #healthyeating #changebeginswithyou #primal #healthyfood #cleaneats #fitfood #food #nutrition #lchf #healthychoices #jerf #organic #bbg #mealprep #dairyfree #protein #grainfree #weightloss #realfood #instahealth #getfit #healthyliving #iifym #goodmoodfood #carbs #weightloss #nutritiontips #weightlossjourney #fruits
#Repost  @change_begins_with_you with @get_repost ・・・ Fresh vs. frozen - which do you prefer? 🥦 🍓 . An easy money saving hack would be to go with frozen over fresh veggies & fruits. . Studies show negligible differences in nutritional value when it comes to frozen vs. fresh produce. . In fact, frozen might have more nutrient dense properties since it’s picked when ripe & immediately frozen 💫 . Whichever fits your preference, I would try to stick to organic with the “dirty dozen” list of foods & you could skip organic on the “clean 15” list (but remember eating veggies & fruit is better than not eating veggies & fruit either way). . Dirty dozen: strawberries, peaches, celery, pears, nectarines, bell peppers, spinach, cherries, grapes, tomatoes. . Clean 15: broccoli, cauliflower, cantaloupe, kiwi, honeydew, eggplant, mangos, asparagus, papayas, frozen sweat peas, onions, cabbage, pineapples, sweet corn & avocados - Love this by @meowmeix Source: https://draxe.com/frozen-vs-fresh-vegetables/ . Follow us 👉 @change_begins_with_you 👉 for daily Health, Nutrition & Calorie content 👍✨ . . . . . . . . #cleaneating  #healthyeating  #changebeginswithyou  #primal  #healthyfood  #cleaneats  #fitfood  #food  #nutrition  #lchf  #healthychoices  #jerf  #organic  #bbg  #mealprep  #dairyfree  #protein  #grainfree  #weightloss  #realfood  #instahealth  #getfit  #healthyliving  #iifym  #goodmoodfood  #carbs  #weightloss  #nutritiontips  #weightlossjourney  #fruits 
We make time for what we prioritize.⁣
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Simple as that.⁣
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We can say that we value something all day long, but if we don’t take the steps needed to make it a reality, then do we really?⁣
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Actions speak louder than words, as the old adage goes. ⁣
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I know that you’re are a very busy person. ⁣
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But I guarantee you that if you had to go into therapy 3 times per week for 30-60 mins to cure some disease, you would make the time to do so. Not just for yourself, but for the others in your life too
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You see where I’m going with that analogy?⁣
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It doesn’t have to be excessive. 30-45 min workouts 3-4 times per week is all it takes (and even less can be effective). ⁣
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Something as important as your health, your energy, your confidence, your body - or Temple, if you will, can’t go uncared for. ⁣
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Set the phone down. Make the time. You’ll never regret it. ⁣
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💙, Marcus
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#fitness #fitnesstips #nutrition #nutritiontips #weightloss #fatloss #weightlossjourney #fatlossjourney #toned #gym #gymtime #gymmotivation #fitwomen #fitmom #fitdads
We make time for what we prioritize.⁣ ⁣ Simple as that.⁣ ⁣ We can say that we value something all day long, but if we don’t take the steps needed to make it a reality, then do we really?⁣ ⁣ Actions speak louder than words, as the old adage goes. ⁣ ⁣ I know that you’re are a very busy person. ⁣ ⁣ But I guarantee you that if you had to go into therapy 3 times per week for 30-60 mins to cure some disease, you would make the time to do so. Not just for yourself, but for the others in your life too ⁣ You see where I’m going with that analogy?⁣ ⁣ It doesn’t have to be excessive. 30-45 min workouts 3-4 times per week is all it takes (and even less can be effective). ⁣ ⁣ Something as important as your health, your energy, your confidence, your body - or Temple, if you will, can’t go uncared for. ⁣ ⁣ Set the phone down. Make the time. You’ll never regret it. ⁣ ⁣ 💙, Marcus - #fitness  #fitnesstips  #nutrition  #nutritiontips  #weightloss  #fatloss  #weightlossjourney  #fatlossjourney  #toned  #gym  #gymtime  #gymmotivation  #fitwomen  #fitmom  #fitdads 
Grilled veggies♨️ always make extra so you can use them in your salads the next day, or #putaneggonit for breakfast!☀️#sugarfreedlife
Grilled veggies♨️ always make extra so you can use them in your salads the next day, or #putaneggonit  for breakfast!☀️#sugarfreedlife 
• Roasted fillet, cauliflower cous-cous, pesto (DF), sautéed mushrooms, olive oil •
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Protein: 53g
Fat: 18g
Carbs: 12g
Cals: 435
All ingredients from @marksandspencer.
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#fitnessjourney #fitnesstips #nutritioncoach #nutritiontips #morningmotivation #motivationdaily #proteinandfat #dairyfree #glutenfree #cookingwithlove #personaltrainer #personaltraining #womenempowerment #womenswellness #foodideas #healthyrecipes #glutenfreerecipes
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[PREGNANCY VS NUTRISI]

Pengambilan nutrisi yang lengkap dan berkhasiat sepanjang kehamilan adalah kunci utama kepada: . ❁ Perkembangan otak dan minda bayi yang sempurna
❁ Perkembangan bayi yang sihat
❁ Pencegahan baby dari mendapat jaundice

Antara supplement yang boleh diamalkan semasa kehamilan:
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1) Vita-Lea®️ Iron Formula ❁ Membantu ibu menambah zat besi kerana kebiasaannya ibu mengandung kekurangan zat besi. Kekurangan zat besi boleh menyebabkan ibu mudah pitam, lesu, kurang daya ingatan dan kurang konsentrasi.
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2) Sustained Release Vita-C ❁ Sebagai antioksidan, membantu meningkatkan sistem imunisasi badan ibu dan bayi serta menjadikan kulit lebih cantik.
❁ Membantu Penyerapan iron – kalau tak cukup Vitamin C, makanlah Iron sekapal pun takkan diserap oleh badan.
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3) B-Complex ❁ Lengkap dengan 8 kumpulan Vitamin B yang diperlukan oleh tubuh badan demi membantu tubuh badan bertenaga, otak lebih fokus, emosi lebih stabil dan wajah berseri. .
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4) Ostematrix .
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❁ Baby serap almost 90% kalsium ibu.
❁ Jika si ibu tidak menggantikan semula kalsium ini maka si ibu tadi akan mengalami risiko osteoporosis, rasa sengal kaki dan tulang belakang, sakit pinggang, kebas pada kaki / simpul biawak, mudah letih dan lesu serta muka menampakkan garisan tua.
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5) OMEGA GUARD boleh diambil selepas masuk Trimester KEDUA dan boleh proceed sehingga Trimester KETIGA. InshaaAllah pengambilan Omega dapat membantu dalam perkembangan minda bayi supaya lebih active dan cepat belajar.
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Nak consume Set Hamil Shaklee untuk khasiat yang sempurna dalam proses hamil anda? Ibu berseri, baby pun berkembang dengan sihat Insya-Allah 😍. Pm wina okey 😊
. [PREGNANCY VS NUTRISI] Pengambilan nutrisi yang lengkap dan berkhasiat sepanjang kehamilan adalah kunci utama kepada: . ❁ Perkembangan otak dan minda bayi yang sempurna ❁ Perkembangan bayi yang sihat ❁ Pencegahan baby dari mendapat jaundice Antara supplement yang boleh diamalkan semasa kehamilan: . 1) Vita-Lea®️ Iron Formula ❁ Membantu ibu menambah zat besi kerana kebiasaannya ibu mengandung kekurangan zat besi. Kekurangan zat besi boleh menyebabkan ibu mudah pitam, lesu, kurang daya ingatan dan kurang konsentrasi. . 2) Sustained Release Vita-C ❁ Sebagai antioksidan, membantu meningkatkan sistem imunisasi badan ibu dan bayi serta menjadikan kulit lebih cantik. ❁ Membantu Penyerapan iron – kalau tak cukup Vitamin C, makanlah Iron sekapal pun takkan diserap oleh badan. . 3) B-Complex ❁ Lengkap dengan 8 kumpulan Vitamin B yang diperlukan oleh tubuh badan demi membantu tubuh badan bertenaga, otak lebih fokus, emosi lebih stabil dan wajah berseri. . . 4) Ostematrix . . ❁ Baby serap almost 90% kalsium ibu. ❁ Jika si ibu tidak menggantikan semula kalsium ini maka si ibu tadi akan mengalami risiko osteoporosis, rasa sengal kaki dan tulang belakang, sakit pinggang, kebas pada kaki / simpul biawak, mudah letih dan lesu serta muka menampakkan garisan tua. . 5) OMEGA GUARD boleh diambil selepas masuk Trimester KEDUA dan boleh proceed sehingga Trimester KETIGA. InshaaAllah pengambilan Omega dapat membantu dalam perkembangan minda bayi supaya lebih active dan cepat belajar. . Nak consume Set Hamil Shaklee untuk khasiat yang sempurna dalam proses hamil anda? Ibu berseri, baby pun berkembang dengan sihat Insya-Allah 😍. Pm wina okey 😊
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[PREGNANCY VS NUTRISI]

Pengambilan nutrisi yang lengkap dan berkhasiat sepanjang kehamilan adalah kunci utama kepada: . ❁ Perkembangan otak dan minda bayi yang sempurna
❁ Perkembangan bayi yang sihat
❁ Pencegahan baby dari mendapat jaundice

Antara supplement yang boleh diamalkan semasa kehamilan:
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1) Vita-Lea®️ Iron Formula ❁ Membantu ibu menambah zat besi kerana kebiasaannya ibu mengandung kekurangan zat besi. Kekurangan zat besi boleh menyebabkan ibu mudah pitam, lesu, kurang daya ingatan dan kurang konsentrasi.
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2) Sustained Release Vita-C ❁ Sebagai antioksidan, membantu meningkatkan sistem imunisasi badan ibu dan bayi serta menjadikan kulit lebih cantik.
❁ Membantu Penyerapan iron – kalau tak cukup Vitamin C, makanlah Iron sekapal pun takkan diserap oleh badan.
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3) B-Complex ❁ Lengkap dengan 8 kumpulan Vitamin B yang diperlukan oleh tubuh badan demi membantu tubuh badan bertenaga, otak lebih fokus, emosi lebih stabil dan wajah berseri. .
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4) Ostematrix .
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❁ Baby serap almost 90% kalsium ibu.
❁ Jika si ibu tidak menggantikan semula kalsium ini maka si ibu tadi akan mengalami risiko osteoporosis, rasa sengal kaki dan tulang belakang, sakit pinggang, kebas pada kaki / simpul biawak, mudah letih dan lesu serta muka menampakkan garisan tua.
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5) OMEGA GUARD boleh diambil selepas masuk Trimester KEDUA dan boleh proceed sehingga Trimester KETIGA. InshaaAllah pengambilan Omega dapat membantu dalam perkembangan minda bayi supaya lebih active dan cepat belajar.
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Nak consume Set Hamil Shaklee untuk khasiat yang sempurna dalam proses hamil anda? Ibu berseri, baby pun berkembang dengan sihat Insya-Allah 😍. Pm wina okey 😊
. [PREGNANCY VS NUTRISI] Pengambilan nutrisi yang lengkap dan berkhasiat sepanjang kehamilan adalah kunci utama kepada: . ❁ Perkembangan otak dan minda bayi yang sempurna ❁ Perkembangan bayi yang sihat ❁ Pencegahan baby dari mendapat jaundice Antara supplement yang boleh diamalkan semasa kehamilan: . 1) Vita-Lea®️ Iron Formula ❁ Membantu ibu menambah zat besi kerana kebiasaannya ibu mengandung kekurangan zat besi. Kekurangan zat besi boleh menyebabkan ibu mudah pitam, lesu, kurang daya ingatan dan kurang konsentrasi. . 2) Sustained Release Vita-C ❁ Sebagai antioksidan, membantu meningkatkan sistem imunisasi badan ibu dan bayi serta menjadikan kulit lebih cantik. ❁ Membantu Penyerapan iron – kalau tak cukup Vitamin C, makanlah Iron sekapal pun takkan diserap oleh badan. . 3) B-Complex ❁ Lengkap dengan 8 kumpulan Vitamin B yang diperlukan oleh tubuh badan demi membantu tubuh badan bertenaga, otak lebih fokus, emosi lebih stabil dan wajah berseri. . . 4) Ostematrix . . ❁ Baby serap almost 90% kalsium ibu. ❁ Jika si ibu tidak menggantikan semula kalsium ini maka si ibu tadi akan mengalami risiko osteoporosis, rasa sengal kaki dan tulang belakang, sakit pinggang, kebas pada kaki / simpul biawak, mudah letih dan lesu serta muka menampakkan garisan tua. . 5) OMEGA GUARD boleh diambil selepas masuk Trimester KEDUA dan boleh proceed sehingga Trimester KETIGA. InshaaAllah pengambilan Omega dapat membantu dalam perkembangan minda bayi supaya lebih active dan cepat belajar. . Nak consume Set Hamil Shaklee untuk khasiat yang sempurna dalam proses hamil anda? Ibu berseri, baby pun berkembang dengan sihat Insya-Allah 😍. Pm wina okey 😊