A little tip for when you're out and about tonight! 😉
What are calories?
A calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function. Our bodies store and burn calories as fuel. Many dieters count calories and try to decrease caloric intake to lose weight. FYI You may think that calories are only important to dieters. We often hear that people eat fewer calories or burn more calories with exercise to lose weight. But calories are important for everyone. really get informed.. much love and respect ✊ to all #whatarecalories #doucountcalorie #areyouloseweight #caloriecounting #caloriedeficit #getinformed
Feeling so ready to get my sweat on next week 💪🏻👊🏻
I’m soo full 😍 12 net carbs and every single bite was delicious.
DIGESTION AND ALKALINITY: These are the products I’m currently implementing to aid my digestion. With any high protein diet you run the risk of acidity so it is important to create an alkaline environment and balance out your system. Water is necessary along with green vegetables. Aloe Vera Juice will help digestion, create alkalinity, provide hydration, help liver function, prevent constipation, amongst many other benefits. I’m currently drinking 8oz. a day. Apple Cider Vinegar lowers blood sugar levels, creates alkalinity, can kill off harmful bacteria, helps me feel full, and improves my insulin sensitivity. This is important for all the carbs I’m currently taking in. I honestly hate this stuff but I do 1 big swig (raw) daily. I’ve taken out all milk products but I do take in 1 cup of Organic Greek Yogurt daily. This supplies my stomach with probiotics, and aids digestion. I am a firm believer in receiving nutrients from food rather than supplements so this is how I’m getting the probiotics. *Note - Macronutrient Ratio and Caloric Intake of this meal is fit to my body, my workouts, and my goals. Meal posts are only to give you an idea of food choices and nutritional knowledge. If you are interested in having me tailor a nutrition plan fit to your specific goals DM me. #nutrition #bodybuilding #backday #getbig #caloriecounting #bulking #offseason #venicebeach #personaltrainer #onlinetrainer #fitspo #gainz #fitspiration #fitness #fitnessmotivation #workout #losangeles #weightlosstransformation #weightlossjourney #weightloss
*^ Not me ^*
This would be a dream come true 🌸🌿
Save this post if you want a 6-pack.
6-PACK EXERCISES by @jmaxfitness
You can get a visible 6-pack without ever training your abs.
All it takes is lifting heavy, eating in a caloric deficit, and eating high protein.
But if you want your abs to pop, then here are some exercises to target different parts of your six-pack.
Get lean, use these exercises, and maybe you'll have a six-pack worthy of ruling Westeros.
🔹If you are going to use the scale as a way to measure your progress, then prepare for a roller coaster ride. The fluctuations can drive you crazy. Getting overly excited when it goes down can be just as unrealistic as getting overly angry when it pops up a pound or two.
- 🔹When someone tells me they are frustrated because they aren’t losing weight, it’s usually because of :
🔹Weekends. Happy Hours, eating multiple meals out, alcohol, brunch. There is usually no plan. It ends up being a free-for-all. Look, once in a while is probably not going to do much but when it happens weekend after weekend, you have probably found the culprit. Time to make a plan going into the weekend.
🔹You “Eat Healthy” but you aren’t tracking anything. That was my problem. I did that for the better part of 30 years. Healthy /nutritious foods are great, but we often lose sight that they have calories too and can add up quickly. The solution? Track. Even the healthy stuff. I often get met with resistance when I say that. I get it. But it’s going to be eye opening, and you will finally be able make long term progress.
🔹Portion Distortion. That chicken breast you think is 4 ounces is probably 6. Using your palm as a guide could work but even that isn’t completely accurate. So if you are struggling with losing weight, and you aren’t weighing, give up the palm, get a scale, and give it a go.
🔹Calories you didn’t count.
We’ve all done it. Forgetting to count that mocha we got at Starbucks or the handfuls of nuts we had at work throughout the day. Those calories add up and could be adding hundreds of extra calories to your diet every day. -
🔹If you are not losing weight, it ultimately comes down to how much you are eating. If you are not tracking your calories, it’s time to start. If you aren’t weighing your food, it’s time to start. And if you aren’t counting every thing that goes into your mouth, it’s time to start. Do that consistently for 30 days. Be meticulous. See what happens. You can do it 😀❤️❤️❤️
I made the family BBQ sliders and I had a BBQ salad with sugar free bbq sauce and Panera Caesar dressing.
My body isn’t what I thought it would be 3 and a half years into changing my lifestyle, but inside of it is a heart that has carried me long after both my body and mind became tired 💯 My husband and I went to West Virginia today and I was able to hike up trails and stairs that I would have never been able to 4 years ago ⛰ At the end of the day, that’s the goal - not a weight or measurement, but being able to do what I couldn’t before 💪🏻 Life shouldn’t be lived sitting and watching, it’s too precious for that. Make a change today, even if it’s a small one.
If having @yasso
party animal before dinner is wrong, well then that’s just too bad. Babysitting tonight and I’m notorious for going through cupboards after the kids go to bed so having my treat before going....while my dinner cooks😊 7pp for a cup and it fit my calories/used my workout points (which I know I underestimate to be safe). #caloriecounting #teamturtle #lifestylechange #pointsplus
Go on then! Saturday nights mean a night off plan as long as I don’t gain, pizza for dinner & boxing with a couple of ciders for pudding.. @anthony_joshua
Trying to stay good, this weekend.
Tag an egg lover, hit save and try out these easy recipes 🍳🔥 thank you to the @fitnesschef_
for this one! His words are below ✌🏼
Despite what the popular media have written about eggs and cholesterol over the years, a study by Fernandez ML (published in the US National Library of Medicine), concluded that; diverse, healthy populations experience no risk in developing coronary heart disease by increasing cholesterol intake via eggs. Instead, test subjects actually benefitted from the multitude of nutrients and vitamins present. Various other studies support this by correlating no increased risk in heart disease among subjects who moderately consumed whole eggs daily. ⠀
🌀Parma ham & mushroom omelette:
Preheat pan before adding 10ml olive oil & 3 whisked eggs. Cook for 2 minutes, add 2 slices of Parma ham, 2 chopped mushrooms & black pepper. Cook 1 more minute.
🌀Chorizo & goats cheese omelette:
Preheat pan, add 10ml coconut oil & 3 whisked eggs. Cook for 2 minutes. add 3 large slices of chorizo, goats cheese, rocket & spinach. Cook 1 more minute.
Preheat pan, add 10ml coconut oil & 3 whisked eggs. Cook for 2 minutes. add 1/4 chopped red pepper, 1/2 chopped red onion, handful of rocket & 1 tsp paprika. ⠀
🌀Scrambled eggs on toast:
Whisk 2 eggs & add to pan on a low heat. Gently cook for 4-6 minutes. Toast a slice of bread. add cooked eggs on top w/ black pepper. ⠀
🌀Nutella & raspberry French toast:
Whisk 1 egg before dipping slice of bread in until coated. Preheat pan, add 10ml olive oil & egg slacked bread. Cook for 2 minutes each side before adding 1 tbsp Nutella, 25g raspberries & optional 1 tbsp honey.
🌀Poached egg on avocado toast:
Half fill saucepan w/ water & bring to gentle simmer before cracking in the egg. Poach for 4 minutes. Meanwhile, mash up 1/4 of a large avocado before spreading on a slice of toast. Add poached egg on top. ⠀
#eggs #breakfastideas #eggfast #frenchtoast #omelette #calories #fatlosscoach #recipeideas #fastfood #eatsmart #nutritioncoach #nutrients #proteinmeal #fatlosstips #weightwatchers #iifymwomen #eatforhealth #caloriecounting #toast #toastlover #healthyswaps #healthymeals
P O S I T I V I T Y ➡️ Day 22 ➡️ Something I Crave
Pizza. Simple as.
I probably have it far too often but it's my favourite food. Even being gluten free hasn't stopped my love for it as the GF bases are pretty darn good too!
Fun fact: I actually didn't eat pizza for over 2 years as I got food poisoning from one. My waistline still wishes I felt that way 😂 In all honestly though, I am still a bit funny about ordering chicken on pizza because of it.
🔥 How to Get 6 Pack Abs *read the caption*🔥
for motivation and the best diet and fitness tips on Instagram!
For most individuals who want to lose body fat their goal is to get abs. They want to be lean enough to look like that model did on the magazine cover or @prattprattpratt
in that one shirtless scene in Guardians. Now, while I'm not against striving for aesthetic goals, you need to be aware of a few things. One, that NO ONE should ever tell you how you should look. You better damn well feel like a sexy fother mucker in your own skin and no movie, magazine, billboard, or Instagram post should ever make you any less confident about yourself. Secondly, despite what the fitness industry leads you to believe, no one is going to like you any more or less based on if you have abs or not and if they do, they aren't really people you want to hang out with. And lastly, I don't care how you look, your health is the most important thing. Being healthy and fit is much more important than having abs. So I just wanted to say that before I move on💪
With that being said, if you have a personal goal to have abs, you need to make sure you're doing the right things and that involves developing lifestyle habits to stay lean 24/7-365! You need to be eating whole, high-volume foods in great variety every single day! You need to be sleeping 7 to 9 hours a night. You need to be lifting heavy shit in the gym to gain some strength and mass! You also need to be doing all this for a while. Not for one day and not for one week. You need to do this consistently for months (depending on where you are now) because making those lifestyle changes and developing those daily habits is what gets you abs, not some shortcut keto diet that is leads you to false hope.
As always love yourself and strive to thrive!
FINALLY ➡️ My newest YouTube video will be up tonight @ 6:00 pm EST, all about whether or not you can get a 6-pack in just 6-8 weeks 👀
Link will be in my story and the linktree in my bio 🔜⚡️
Anyways, queue the "that's it for 4 years?" comments, but I'm damn proud of the progress I've made since I started lifting way back when.
I perform the exercises in the graphic above so often because they're effective, I enjoy them, and I find it feasible to build progress through using them.
Would I equate this assortment of movements to achieving my current physique? Hell no.
The entire concept of "do this workout to get this muscle huge" or "these exercises will make you look like this" is absurd.
Your diet is always going to be the major factor in transforming your physique. You can't build muscle in the long term without a surplus of calories or sufficient protein, just like you can't lose fat/maintain muscle without a calorie deficit and that same consistent protein intake.
That being said, performing effective exercises like the ones above, with safe & accurate form, and while incorporating a progression of weight lifted over time, will ultimately contribute to some serious improvement (all other factors considered).
Feel free to ask in the comments about a specific movement you see above if you're confused at all, and don't hesitate to bookmark this post if you want to train like I do (just don't expect to look like I do 😂—everyone's physique is different 🙌🏼).
Love, productivity, progress, and strength to each and every one of you, & Happy Friday 😁
I need to sleep. —————————
🌹What I Ate Today🌹
Coffee with one sugar: 50 calories.
Eat Natural Bar: 209 calories.
Plum: 30 calories.
Total Amount Of Calories: 289 calories.
one of my absolute favorite products in my current skincare regimen! -The Benefits:
•anti-aging and skin restoration •influences collagen production and •improves skin elasticity & tone
This product is gluten free and vegan, free of parabens + anything that can harm the skin.
Chocolate, especially dark, applied topically can help protect the skin from sun damage, reduce acne, it’s antioxidants help remove free radicals, and it’s soothing for dry and sensitive skin.
Can’t remember the last time I ate a #cheeseburger
or ate at 1am but I did both last night!