We have still nice weather in Switzerland 🇨🇭. No winter depression atm! 👉 Don't worry, I will spam you again with gymnastics/calisthenics posts~ ➖➖➖
We went to @zoozuerich
yesterday with our friend Shaolin Monk @shifu.shiyanzhi
😁🙌 (You can watch the Story or Highlights Fun/Friends)
I had a lot of fun with
and the two without instagram :)
What is your favorite season? Do you prefer warm or cold days?
Ok, not those kind of carbs
One KEY thing which carbohydrates are particularly essential for is building muscle.
* Intense weight training is glycolytic which means having sufficient carbohydrates in your diet will help support better performance. This is clearly essential to building progressive overload, maintaining performance during the workout as fatigue sets in as well as recovering afterwards.
* Carbohydrates help keep your muscles full due to the fluid they're able to draw within the cell. This is why when somebody under eats on carbohydrates for too long they look flat because muscle glycogen stores decline.
* Consuming carbohydrates helps fight catabolism because they are officially “muscle sparing.” One rationale for this effect is because they stimulate insulin secretion, a very anabolic hormone which will help protect muscle tissue. * Due to the insulin secretion carbohydrates help generate they can also improve overall nutrient transportation and therefore assimilation. In turn, this should hopefully lead to faster recovery as well as growth.
#carbsarefriends #carbs #musclebuilding #bodybuilding #powerlifting #power #powerlifter #gains #fit #fitness #trainer #athlete #squats #attg #cookies #health #nutrition #tips #knowledge #knowledgeispower #key #getbig #eatbig #natty #weights #gym #gymrat
Realized I've never actually made dinner rolls yet. Spent some time and found the perfect recipe for fluffy & buttery dinner rolls😩👩🏻🍳🍞🥐 #carbsarefriends
one of my favorite vegan burritos in SD is the soycal from @anthemvegan
!!! 🔥 sadly tomorrow I will be eating an arugula salad...but ya know...it’s a give & take with the carbs #sendhelp #carbsarefriends
someone says carbs are bad for you 👀✨
Carbs are a major source of fuel, can contain really good-for-you vitamins & no food is “bad”. They all have their place and purpose—some are more nutrient dense, some have little to no nutritional value but are just delicious af and enjoyable!
I’d say it’s healthier to allow yourself to enjoy any and all carbs than it is to restrict, restrict, restrict then feeling guilty for eating a slice of pizza or bowl of ice cream #dasnothealthy
Are some carb sources better for you and should be eaten more often than others? YES! But categorizing an entire macronutrient as “bad” and avoiding like the plague isn’t healthy, sustainable or enjoyable (IMO).
Whether you’re out with friends tonight enjoying a couple drinks + some fries or at home binge watching Making a Murderer and making a pizza and salad (hi 🙋🏻♀️), enjoy it!!! This thing called life goes quick and while yes, I think you should be mindful of portion sizes and what goes in your body, carbs aren’t the enemy and I hope you enjoy yours thoroughly tonight & always 💓🥞🍓🍌🍜🥗🍦
What's up🤙,this yummy bowl of porridge is my breakfast today😍.The best thing to have when it's cold outside🤤.Today I have to study,study and guess what study 🙄I have a maths exam on wednesday and I hate maths🙃But in order to get a good mark I have to study hard.I woke up at 7.a.m and my English homework and when I finish my bowl I will go back to study again.This is how my weekends look like most of the time.What do you do on your weekends 🙈?
But seriously, who decided kale was going to be a thing?
It doesn't matter how healthy a food is if you hate eating it. I promise you there are hundreds of other healthy foods that you actually enjoy. Stick to those ones.
von vor ein paar Tagen🌱
Komplexe Kohlenhydrate aus Vollkornnudeln, Proteine aus Tofu (hat’s nicht aufs Bild geschafft), verschiedene Fette aus Rapsöl, Tofu, Pesto (und natürlich Mikronährstoffe, besonders aus dem Gemüse)🍃 schönen Donnerstag, Freunde!
#simplelunch #complexcarbs #pastalover
Tuna salad (on steroids)! 🐟 Posting my dinner from last night since I sadly do not have a homemade pasta photo to share for National 🍝 Day ☹️. To be completely transparent, I’ve really tried restricting myself from buying pasta the past couple years so I’m not tempted to cook a meal loaded with carbs........ HOW DUMB IS THAT?! I love pasta and in honor of National Pasta Day, I’ll be picking up some penne and pesto from @marianosmarket
and cooking a big ol’ portion this weekend. ✊🏼 I hope you all enjoy a heaping serving of pasta this week too, friends 🤗✨
In other, not as exciting news, this salad contains canned @safecatchfoods
tuna, kalamata olives, capers, grape tomatoes, romaine lettuce, steamed green beans, cooked red potatoes and hard boiled egg with a lemon-capers-mustard vinaigrette. #maddysnoms #carbsarefriends #nationalpastaday
👀 sometimes you gotta do your best to ignore the other people in the gym
Decided to try a visual food diary yesterday and I really like the way it turned out!! If you would be interested in more posts like this, comment below 👇
1- breakfast- pumpkin overnight oats with banana, apple, and PB
2- snack- a few slices of pepperoni 😋
3- lunch- chicken and veggies (meal prepped)
4- post workout- cinnamon bun whey protein with almond milk
5- dinner- chicken with homemade pesto, cherry tomatoes, brown rice, and broccoli
6- dessert- 1/2 pint low cow ice cream🍦
Total: 1623 cal, 117g P, 163g C, 63g fat, 29g fiber 👍
#mealprep #mealplanning #whatiate #whatieatinaday #mealplan #flexibledieting #macro #macros #iifym #ifitfitsyourmacros #carbsarefriends #balance #health #healthyfood #healthyrecipes #food #foodisfuel #fuelyourbody #girlswhoeat #girlswholift #eatmoreveggies #veggies
HEY it’s WEDNESDAY, so here’s a little encouragement!!🦕🦋🐳💙
🔹Where you are now, is NOT where you are going to be your whole life(even tho it feels like it)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹You WILL get through whatever junk you are going through.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Tomorrow is a new day, wake up and try harder.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹You are important, you bring something into the world that no one else can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Christmas is in...69 DAYS🎅🏼(forget the rest of this post, this is the only important thing!!)
Not gonna lie this was probably the healthiest and most nutritious thing I’ve eaten in the last 4 days 😂🤷🏼♀️. It’s a chicken and veggie pasta 🍝🍅. The rest of the weekend was all about pancakes chocolate cake and biscuits. 😂🙈 #AllAboutBalance #Pasta #CarbsAreFriends #Food
BOOTY WERK going up on a Tuesday!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
All you need is a smith machine, pre loaded bar, or barbell!! I like to superset these moves!(ur glooots will burn off)💪🏻🔥🍑
🌟Smith squat and a half-keep the tension in ya gloots to reallly feel that burn!⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟Smith lunge push ups-push up with your bent leg to get the quad working and lunge deep to work da gloooots!!
Tracking Macros VS Meal Plans
✨Maybe your just starting your fitness journey and aren’t quite sure which is the right route to go.... 🛣
✨Or maybe you have only followed meal plans and aren’t too sure how tracking macros can be so different...
🤔Tracking Macros? Meal Plan? What to do?!
🤓Let me tell you my thoughts on this subject and hopefully you’ll be in a better place to make a decision 👇🏼👇🏼👇🏼
📝Meal Plans can seem like a great idea because their straight forward. You just follow what it says. Right?
👉🏼But what about when you go for dinner with friends? Are invited to an event with a coworker?
🙇🏻♀️Suddenly that Meal Plan can become very socially ISOLATING when you can’t stray too far from the food list.
⁉️And what happens when you’re done your meal plan? What do you do then?? You really have NO idea why you were eating the foods on the plan, what the value of each meal did to your body, how it helped you lose weight.... you just had to follow it.
...And that is IF, you finish your meal plan, which can be hard to do after week 3 or 4 of not deciding your own meals... trust me. Been there. 🤦🏻♀️
✨👉🏼As a coach, I will not put clients on a meal plan because:
✅ I want you to learn The nutrition profiles of each food so you know for YOURSELF how to eat for your goals
✅ I want you to have the flexibility to eat whatever you want because LIFE HAPPENS
✅ I want you to have a HEALTHY relationship with food, not restrict yourself and binge later
✅ I want you to be able to reach whatever fitness goal you want long after we stop working together because you can CREATE A PLAN FOR YOURSELF
✨I will ALWAYS give my clients a sample meal plan to get ideas from, and I will ALWAYS help my clients with ideas and structuring, but I will NEVER give a meal plan that you have to follow. ✨
Comment below and tell me what your preference is?? Meal plans or Tracking Macros?? 👇🏼👇🏼👇🏼
#healthylifetips #healthylife #fatlosstips #howtoburncalories #carbsarefriends #carbsaregood #nourishyourbody #foodthatlovesyouback #healthymealideas #foodisfuelnottherapy #foodisfuel #weightlosstips #fatlosstip
Cold mornings call for warm breakfasts ☺️ I prepped these overnight pumpkin pie oats over the weekend, so all I did this morning was heat them up and and top them with sautéed apples, banana, and peanut butter! Most mornings, I eat these straight out of the container with no toppings, but I had some extra time this morning to dress them up 😋
: divide 1 can pumpkin purée into 5 containers and add 1/2 c rolled oats, 3/4 c unsweetened almond milk, and 2 tsp maple syrup to each container. Season with cinnamon, ginger, and nutmeg to taste. Refrigerate at least 8 hours - will keep up to 5 days. 235 cal / 7g P / 45g C / 5g F / 6g fiber and 200% DV of vitamin A! .
After adding my toppings, this meal had 419 cal, 11g P, 71g C, 13g F, 11g fiber.
#macros #iifym #breakfast #breakfastideas #mealprep #carbsarefriends #eatcarbs #healthycarbs #healthyfats #balance #foodisfuel #healthyfood #healthylifestyle #fruit #oats #oatmealbowl #overnightoats
Keep your squats low and your standards highhhh.😎✌🏼hehhe.
It’s a start to a new week and i love ending my Monday’s strong - with a leg sesh.🔥 Been working sooo hard and really pushing myself to my limits with squats the last 5 weeks. Been doing alot of pause squats, but today felt like some normal - good formed - higher rep deep squats.🐥 The video above is my warmup set with 50kgs, i then slowly worked my up doing 60kgs x 10 x 3 sets and 70kgs x 6, all SLOW and CONTROLLED. Time under tension is everything if you wanna grow grow growwww!🙌🏼🏋🏼♀️🍑 I also never squeeze my bum at the top of squats (atleast weighted squats) as i find it breaks the movement and puts alot of pressure on my back. I much prefer keeping constant tension in my glutes throughout the movement as i can feel them working so much more.
Anywayyss, did some lighter weight banded hip thrusts (60kgs) for higher reps and then some static lunges, step ups and a lil glute burnout.🤗 Felt super gooood.😎 Now it’s time to chill and watch some netflix with bae after eating my body weight in prawns, muscles, garlic bread, and rice, (and maybe roasted potatoes too lol) #carbsarefriends
🌚🌚🍞🍟🥖🍰🍑🍑🍑 Totally don’t have a bag of doritos sat next to us right now i swear. #balance
?🤣 HAPPY MONDAY LOVE YOU ALL, KEEP SMILING.💕💕
Remember when these were all the rage back in the day during the low-fat craze? .
Rice cakes were my snack of choice when I came home from school. That or a few fudgesicles. Then with Atkins showing up on the scene, carbs became the enemy and the poor rice cakes, rice, and pasta were gone from mine and many others lives. For years. How very, very sad. .
Now, I spend a lot of time trying to convince others that *carbs are not bad.* No food is inherently good or bad. We assign moral values to food.
Yes, certain foods are more nutritious than others but saying an entire food group(s) or macronutrient should be avoided is just not the best advice (unless you have food intolerances/allergies). 🤷♀️ Sigh.
Have been around long enough to know that diets are like fashion, so...
In the meantime, I’ll be over here enjoying these rice cakes with #daiya
cream cheese and #everythingbutthebagelseasoning
Rice cakes make a great pre-workout snack or post-workout with almond butter is pretty delicious too. 😋
What are some of your favorite carb based snacks?
#carbsarefriends #nomoredieting #snackideas
🍫🍪 Kalter Hund 🍪🍫🤤
Werbung | Geburtstagskuchen 🎂🎉
Wieder ein Jahr vorbei...
Aber man ist ja immer so alt wie man sich fühlt, nicht wahr? 😄
Und weil ich heute Geburtstag habe und Kai, der Chef der @spice_bar
, am Dienstag, bekommt ihr von heute bis einschließlich 16.10. 6€ Rabatt mit dem Code "HAPPYBIRTHDAY" 💚😃🤗🎁
➡️Gilt auch auf die letzten Adventskalender! 😃🤭
Und weil das noch nicht alles ist, bekommt ihr die Schmalzkuchen Flavor von @got7nutrition
heute ab 16 Uhr für 3,99€ inkl Versand bei Amazon! Und nur da! Ohne Code 😌😄
Ausserdem läuft bei @reishunger
immer noch die Halloween Aktion 😃🎃 - den Link findet ihr in meinem Profil -> linktree und ich pack ihn euch auch nochmal in die Story. 🎃🎁
Ich wünsche euch einen tollen Tag! 🌞
Für mich geht es jetzt direkt schon los zum Frühstück. 🤤 Ich fürchte also, der Kuchen ist heute nur die Spitze des Eisberges. 🤓🤭😂
Die Zubereitung findet ihr in der Story/Story Highlights! ➡️250g Kokosfett (Palmin) im Topf schmelzen und zur Seite stellen. (ggf etwas abkühlen lassen)
➡️2 Eier mit 180g Puderzucker schaumig schlagen, mit 50g Backkakao und etwas Zimt @spice_bar
➡️das Kokosfett unter rühren dazu geben und ggf mit Rum oder Rumaroma verfeinern.
➡️eine Kastenform mit Freischaltefolie auslegen, etwas Schokomasse auf den Boden geben und mit Butterkeksen belegen (Unterseite zeigt nach oben)
➡️in einer Tasse etwas Milch mit Rum/Rumaroma mischen und die Kekse damit bepinseln
➡️neue Schicht Schokomasse, Kekse, Milch usw bis die Masse verbraucht ist.
➡️Topping nach Lust und Laune.
➡️mindestens 2 Stunden kalt stellen, am besten über Nacht.
➡️Schmecken lassen. 😍🤤
Ich danke euch allen von Herzen ❤️❤️❤️
#kalterhund #kalteschnauze #butterkekse #schokokuchen #schokolade #sweettooth #heresmyfood #foodblogger_de #foodlover #chocolatecake #zucker #balanceisthekey #palmin #chefkochgo #backenistliebe #backen #bragyourplate #cakelover #cakeporn #rezeptideen #carbsarefriends #aufmeinemteller #kuchengehtimmer #esstmehrkuchen #projektgesundleben #krokant #highfat
Wrap 🌯 proteico!!! 💪🏻de papa 🥔 con huevo 🥚😋.
Este wrap funciona perfecto como desayuno o comida y tiene alrededor de 20 gramos de proteína 💪🏻.
🔹Aceite en aerosol.
👩🏻🍳Rociar un poco de aceite en un sartén y agregar la papa en cuadritos, ya que se haya ablandado agregas el chile serrano y el tomate, revuelves y dejas reposar un par de minutos.
👩🏻🍳Batir el huevo y agregar la sal y pimienta para dar sabor 😋.
👩🏻🍳Incorporar el huevo al sartén con los demás ingredientes, dejar cocinar a fuego 🔥 bajo con el sartén tapado hasta que el huevo esté bien cocido. Listo! Ya solo queda montar el wrap 🌯.
Calorías aproximadas: 500.
•Ajusta tus porciones• ☝🏻