Let's talk cravings. I've been absolutely jonesing for chicken parmesan. Like, dreaming about it. But the thought of deep fried chicken over carbs covered in tomato sauce that's full of sugar kinda slows my roll. So cue some of my standard swaps.
Organic panko-crusted chicken breast, pan seared in a cast iron skillet with a touch of organic EVOO. Served over spiraled squash, topped with (no salt added) tomato sauce and some shaved parmesan. 👌
Craving 💯 satisfied with ZERO guilt. What are some of your favorite smart swaps?
Livin my life like it’s golden
A little slack start to my morning, but I got it done #liift4 #shoulders
I thought for sure I could of increased some of the weights. Ha um yah nope but that’s ok.
Tried something different tonight for dinner #peppernachos
definitely #131method #nourishphase
approved and so tasty. Red bell pepper, red onion, mushrooms, avocado, and lean ground beef topped with cheese and homemade salsa. Oh I’m stuffed. #131ambassador
Ab circuit🌀The last exercise is KILLER❌😵
These can be done on the floor but the Bosu ball engages your stabilizing muscles and amps up the whole workout!
5️⃣Bent leg oblique twist
Complete 15 reps of each exercise and REPEAT x 4🔥
Make sure you are focusing on engaging your core with each movement. If you are not sore you are not doing the exercises correctly! Feel the burn... it’s worth it💪🏼
Alright guys, so for those of who who’ve asked for my daily meals, here you go. For those of you who don’t care, keep on keep in’ on 😉
My nutrition is pretty simple. It’s really not hard at all. I eat around 2,300 calories a day but am NOT a calorie counter at all. I just know how many proteins and carbs I need to fuel my body for the day. •My first breakfast is around 7:30 I have 1/2 cup of steel cut oats, with some blueberries, chia seeds and granola. Really it’s whatever fruit and nuts I have in the house. •My second breakfast is around 9 and that consists of a 1/2 cup egg whites, a huge handful of either kale or a huge handful of Brussel hash, and whatever meat I made the day before. Usually ground turkey or ground chicken. •After my workout I’ll have my 2 scoops of protein •My lunch is usually a handful of greens, ground turkey or chicken, 1/2 avocado, 1/2 cup quinoa or sweet potatoes for a healthy complex carb. •I’ll have a snack around 3 which is an @rxbar
and an apple •For dinner it’s pretty much the same as my lunch. Protein, veggies and a complex carb. Usually it’s chicken, broccoli, and sweet potatoes. But in this case it was a hash of whatever we had in the fridge. 😆
Guys, that’s it! It’s really not hard at all! As long as you’re getting in those proteins, complex carbs and LOTS of greens and veggies you’re good to go.
If you have any questions, DM me. I can make you a tailored nutrition plan and teach you how to meal prep like I do. #idonthavetimenottoprep #eatgoodfeelgood #70percentnutrition #loseweightinthekitchen #gainmuscleinthegym #absaremadeinthekitchen #nutritionplan #personaltrainer #notagarbagedisposal #drbillscostmore #takecareofyourbody #eatrealfood #UNTAMEDfitness
“‼️ ABS ON FiiiiRE ‼️Hey ladies let’s burn that belly belly 🙌🏼 Some of my fav exercises to tone your tummy ! Don’t forget that alimentation is 70% of your results ( that’s why I don’t have a 6 pack 😭) so when you hear that abs are made in the kitchen .. that’s TRUE!!! 1️⃣ 4 x 15
2️⃣ 4 x 15
3️⃣ 3 x 15 “
Happy National Pasta Day (yesterday). That’s lobster linguini Alfredo.
Fajita bowls! Chicken, quinoa and brown rice, black beans, Mexican corn, bell pepper and onions with jalapeño, salsa and a lime wedge. Meal prepping at its finest 🙌🏻 #AbsAreMadeInTheKitchen #ChefNess
👇🏼Tag a friend in some of our favourite super foods!
🥑Avocados: High in antioxidants, including Lutein and Zeaxanthin, which are important for eye health
🥑Monounsaturated fat in avocados can help lower your LDL (bad cholesterol) while raising HDL (good cholesterol)
🥑Antioxidants protect cells from damage and aging
🍖Bone Broth: It supports proper digestion and gut health
🍖Boosts your immune system
🍖Reduces joint pain and inflammation
🍖High in electrolytes
🍖Promotes healthy hair, nail, and bone growth
🥗Spinach: loaded with antioxidants, and vitamins to improve eye and heart health, while loaded with fibre and low in net carbs!
🥩Grass-fed meat: a great option to eat a natural source of meat that contains more antioxidant vitamins and CLA fatty acids
🍳Eggs: nutrient dense and the yolk provides a source of Vitamins A, B12, and D, as well as your daily Calcium, Folate, and Omega-3’s
🥚Egg whites are a rich source of Selenium, Vitamin D, B6, B12 and minerals such as Zinc, Iron and Copper
✅ MCT oil: a great supplement to promote mental clarity and focus while providing quick sources of energy — look our for our full line up of K Nutri products next week!
☝🏼Link in bio to learn what Ketovation has to offer.
Fridays Nutrition Facts That Everyone Should ponder on! -
It Is Critical to Avoid a Vitamin D Deficiency
Vitamin D is a unique vitamin that actually functions as a hormone in the body.
The skin makes vitamin D when it is exposed to ultraviolet rays from the sun. This is how people got most of their daily requirement throughout evolution.
However, a large part of the world is deficient in this critical nutrient today.
In many places, the sun simply isn't available throughout most of the year.
Even where there is sun, many people tend to stay inside and use sunscreen when they go out. Sunscreen effectively blocks vitamin D generation in the skin.
If you're deficient in vitamin D, then you're actually lacking a major hormone in the body. Deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others
To find out if you are at risk, see a doctor and have your blood levels measured.
Unfortunately, it may be difficult to get enough vitamin D from the diet.
If getting more sun is not an option, taking a vitamin D supplement or a tablespoon of cod liver oil each day is the best way to prevent or reverse a deficiency.
Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits. And think it’s just easier to take a Supplement
I hear it’s good to get 15-20 of natural vitamin D in ya
It plays a role in your immune system
That along with calcium, magnesium, vitamin K2, play an important role in overall health .
So I’ve been doing my best to get outside or catch the sunset everyday
It feels good on my skin
When you become in tune with your body and how it works
Little things like adequate sun exposure are noticeable
Sit, walk, jog, run
Just get some sun! .
Post workout high AF! 😜🙌🏼
Been home for almost 2 weeks.. back on track with sweating it out.. back on track with my eating.. and holy crap what a difference!
Sleeping better ✔️
Feeling better ✔️
Better mood ✔️
More energy ✔️
Fluff gone ✔️🙌🏼
You know that saying.. ‘you are what you eat?’ I’ve literally just proven it true these last few days.
Eat like 💩—> Feel like 💩
Fuel your bod with nutritious foods —> 🦄
Get your sweat on daily —> 🔥💪🏼 “Lose a Pumpkin Challenge” 🎃 kicks off Monday!! Want a spot? You know where to find me! ✌🏼
Sunshine day...sunshine salad! Haleluigha ☀️💚 Duh... 🙄🤤
SAVE 🔽 Super Easy Low Carb Pumpkin Spice Latte Recipe ☕️The average pumpkin spice latte can cost you well over 35 grams of sugar which can easily put you over the limit you need causing weight gain and fat to hang out in those stubborn areas. 🤯 But like I always say, for almost everything out there, there's a body goals friendly way to enjoy it. ☕️WHAT YOU NEED
8oz black coffee of your choice
2 Tbsp. Coffee-Mate's Sugar Free Pumpkin Spice
Stevia ☕️WHAT TO DO
Fill your cup with the creamer first (it mixes better), then brew your coffee over it, & stir. May add stevia to taste or more creamer. Just keep in mind that the more creamer you add, the more carbs you add. It's 2g carbs per 1 TBSP. 😉 ⚠️DISCLAIMER
I'm not a super huge fan of sugar free stuff & artificial sweeteners in general BUT this is the lesser of the evils when that craving kicks. 🙋🏽♀️Trying this out? Comment below! #goalgetherfitness
👊🏻 Knuckle push ups 👊🏻 I’ve been mending a thumb/wrist injury (shoutout to that Quervains tendinosis!🙄). Since I haven’t been able to perform any pushups with a flat palm due to my forearm muscles already being in a hyper extended position I’m attempting to build up on my close knuckle-grip push-ups! So far I’m at 6 (ok maybe 4..) before I looks trunk stability! What’s your favorite variation of push-ups? 🤗 #HTFIT #pushup
🇪🇸 Día duro en el trabajo, mejor reponer bien las fuerzas 😉. Pavo, aguacate, patatas y queso rallado 🦃🥔🥑🧀
🇬🇧 Long day at work, better to recover energies 😉. Turkey, avocado, potatoes and cheese 🦃🥔🥑🧀
•‘DECONSTRUCTED’ Chicken Thai Green Curry•
When planning our weekly meals this week, I stupidly forgot that we are going out for dinner to the Giggling Squid tomorrow night...
But had already bought everything to make a Thai Curry tonight!
So I’ve pumped up the ordinary Curry to a ‘deconstructed’ version!
I cooked the Chicken first in Thai Green Curry Paste, Chilli Flakes, Ginger, Lemon Zest & Juice, Soy Sauce and Coconut Oil- once cooked take out and rest.
Add your chosen Thai Veggies to the pan and cook in more Coconut Oil, Soy Sauce, Thai Curry Paste and Lemon Juice.
Plate up with some Wholegrain Rice and there you go, a different take on the Thai Green Curry! 🍛
#fodmap #fodmapdiet #fodmapfree #fodmapsafe #fodmapfood #fodmaplife #lowfodmap #lowfodmapdiet #fodmapfriendly