▪Já sabemos que para crescer é preciso alinhar treinos e suplementação à dieta, com muita determinação e disciplina. E pra ajudar na dieta, nós fizemos um top 10 dos alimentos para ganho de massa: 👊💪⠀
2- Amendoins, nozes e castanhas⠀
3- Shake de proteína e carboidratos ⠀
4- Batata Doce⠀
5- Carne Vermelha⠀
8- Arroz integral⠀
10- Carne de Frango⠀
Power Pump at THRC with my Kendall this evening! I promised myself when I had her at almost 39, that I would do my best to stay healthy. I will tell you, this aging stuff is not for punks. It can be brutal! Doing my best to stay in shape!
This is me. 😘I hear all the time... “I don’t have to time to meal prep, I don’t have time to workout, you are just so much stronger than me, I can’t do what you do”. 👊🏻ALL EXCUSES👊🏻 If you want something bad enough...YOU. WILL. FIGURE. IT. OUT. 💗 24 days ago I made a promise to myself. And I kept it. What if you stopped breaking promises to yourself and actually followed through. 💥Girl, you can do this!!!💥 Stop quitting on yourself. Time to rise up and take better care of yourself. Get up earlier, stay up later, put the wine bottle down, pick the water up, turn the TV off, put your phone down. It’s time to get healthy!!! It’s time to feel better. Its time to have more energy! It’s time to invest in yourself. In 24 days I lost 10.5 pounds. But this isn’t it for me, this isn’t a diet, I AM CHANGING MY LIFE!♥️ And the cool part is you can too. Girl, let me encourage and support you through your journey. I believe in you. www.yourbodyisatemple.info/
Off plan lunchtime for my little dude’s birthday. But as I see it, it’s ONE meal of 21 between weigh ins (though actually more for me this week due to bad scheduling). I’ve done a few SP days to try and keep things in check, keeping my #bodymagic up and my #syns low on other days. I’m not on some crazy diet, this is real life and @slimmingworld (for me) has been about changing habits; making sure my plate is full of colour, with plenty of lower calorie, nutritionally sound veggies before adding anything else. About making better choices - not always the best choice, but better than it would have been before. Pre-SW me would have thrown the whole day out of the window. But today I had a sensible and #synfree breakfast, my lunch wasn’t OTT (gluten free hoisin duck wrap from M&S and 15g of prawn crackers at most) but I had (and enjoyed) my sorbet treat. I have #powerpump this evening, I’ve stayed well hydrated and I have a salad with salt beef prepped for after class. #dietwhatdiet#notadietbutalifestylechange#slimmingworlduk#reallife#celebration#mumlife
Are you hoping to increase your supply? Say hello to power pumping. Power pumping increases milk supply by stimulating the feeding demand of a baby while going through a growth spurt. This can be done once a day on top of your regular feeds and it is suggested to be done atleast an hour before another feed.
Thanks to power pumping and my cookies, I was able to store 16L of EBM in the freezer before going back to part time work. I think I made it a sport and I needed intervention. HAHA! But if you don't have an obsessive personality like me, I highly recommend it.
The best part about doing my lifting program? Doing it with Justin.
In my 2.5 years of being a fitness coach this is his very first program with me and let me tell you it wasn’t easy! Justin would never workout with me, he would poke fun at my meal plans and in home workouts, wouldn’t support me, and would just be a total hater 🤷🏻♀️
We actually used to fight over him not working out with me. I just wanted him to want to be healthy and become a healthy couple together. I wanted him to support me and to sweat with me, but he refused every time and every time I would push it he would resent me more. -The biggest lesson I learned from this cycle? You can’t make anyone want something they don’t actually want! And that was a toughhhhh 💊 to swallow.
So what did it take to change his mind? Seeing me be consistent AF, seeing me fall off the wagon and hop back on no matter what, seeing me go from barely being able to breath going up the stairs to the healthiest me, and just giving it 100% even if I felt like a solid 2%, holidays, birthdays, and weekends included.
When we were in Mexico for my work trip Justin got to see how the other husbands were involved in their wives fit businesses and he got to meet the trainer for the new lifting program that was about to launch and when I told him how the program was just 4 days a week, 3 rest days, and had an entire cheat day, he asked to do it with me. I was soooo freaking shocked and even more excited!
Here we are several months later, just hit the halfway point of this 2 month lifting program 🤩, and we are feeling amazing!! I never gave up on him and now he’s never giving up on me and just like that, we’re ready for the next 50 programs together 🔥.
Happy Monday guys! Don’t give up on the ones you love, but most of all, don’t give up on YOU! 💪🏽
Two weeks ago I was afraid that my baby wouldn't have enough food for the next day. I had pulled the last 3 bags of milk from the freezer and I was anticipating a trip to buy formula. I don't know how many know that feeling. For me it was devastating. Just another way I felt like I had failed. It's scary when you have to put that faith in your body to provide. But here we are with 13 bags of milk!! I did every technique I could think of and though they all worked! While I'm at work Amelia goes through 3 bags of milk a day, 10.5 oz.. plus solid food. So second picture is of the majority of her food prepped up and ready to go! I'm sure I could make, making baby food into a full time job... lol
Thanks to @mrspatels for their tastey bars and tea for giving me a boost when I need it during the week! And thanks to #superbabyfood for tips on solid food. And mostly thanks to my husband and my amazing lactation consultants for their constant support #fenugreek#brewersyeast#powerpump#pumpbeforebed#hydrate#destress#sleep#feedthebaby#liquidgold#vegan#veganbaby#ineededthiswin
*sold* Another one!!! Mad interest on these power pump straws!!! Rules below!!!
🐌Starts at 0
🐌Increments of 10
🐌Ends when I call it
🐌Flakes or deleted bids will be blocked!!!
Una de las recomendaciones que les doy a mis clientes es que a la hora de hacer ejercicios cuenta mas la técnica que la cantidad o velocidad que lo hagas. Hoy trabajamos tríceps, bíceps 💪🏻 y pantorrillas #cambiatuestilocambiatuvida 😊☀️ #sisepuede 💪 #powerpump
Really Green Space, Tx closed at 4:46pm on a Thursday??👎🏽👎🏽 #NOTGOOD !!👎🏽 @greenspacetxnatural ...Was Craving a Good Cool Fresh Green on my way home!...So much for Buyin and Supporting local Buda Small Business! 😩😩🤑All signs show that you close at 6:30pm?! (Or whenever), Fyi not the 1st time . Heads up to all CALL BEFORE YOU GO!!!Oh well I still kept it local at least...1/2 mile away. @frullati 💯was on point as always, and small town service with a smile! Thanks Kiana!!😎 the Green Spirulina Power Pump was filling with amazing flavor!🤑👍🏽💯 #powerpump Highly recommended their #1 seller! @visitbudatx @downtownbudatx @hayscountyrocks
La alimentación define tu cuerpo, no el gimnasio 😑 muchas personas creen que por levantar mucho peso sus músculos se pondrán enorme.... No es así, a mayor cantidad de comida saludable mayor volumen. Por eso tengo en mi plato 100 grm de arroz, 100 grm de manzana y tomate, y 8 onz de chuletas horneadas #comidasfitnes#sisepuede 💪 #cambiatuestilocambiatuvida 😊☀️ #powerpump