breakfast: alphabites and soymilk with a banana 🥣 🍌
dinner: a chickpea and mayo wrap with chia seeds, lettuce and cucumber 🥒 with a carrot 🥕 , cucumber 🥒 ,sugarsnaps and grapes 🍇
tea: 2 quorn sausages, 2 potatoes 🥔, sweetcorn, broccoli 🥦, carrots 🥕 and beans
snack: alphabites and four butterscotch sweets
today i was surprisingly hungry for some reason i also had two (unpictured) cornflake bites and went for a long walk 🚶🏻♀️out with my parents and my dog🐶. didn’t go to the gym today though since i’ve been 4 times this week i guess today was pretty boring really 🤷🏻♀️
Low Fat Curd 🌻 ~
Variations are endless when you prepare this high Protein snack. Today I've added Vanilla Protein Powder, Chiaseeds, Sunflower seeds, cranberry jam, blueberries and a bliss ball (dates, coconut, hazelnut). ~
With 50g of Protein I'm gonna start this week powerful and healthy! Who's with me? 💪
START EACH WEEK WITH THE BEST INTENTIONS? //
Do you wake up on Monday with the best intentions for the week ahead only to find you're not on the same good track come Wednesday? I used to live like this. It was a constant treadmill of good intentions from Monday to Wednesday then 'giving up' or 'falling off the wagon' from Thursday to Sunday, over and over again.
Sometimes the intentions I had were just too unrealistic and pretty ridiculous like go to the gym twice a day all week and eat nothing by salad leaves and fish all week and NO this and NO that was allowed. So in this case it’s no wonder I lost the will to live by Wednesday.
But those weeks when your intentions are simply to nourish yourself with good quality food and get to the gym 3 times and walk as much as you can. Sometimes we fall off track because we haven't spent any time focusing on the why's and how's of our intentions and goals.
🌟So here's a little exercise for you to kick off this brand new week 🌟...
1) Think of and or write down 2 things that you want to do or achieve this week.
2) Why do you want to achieve these 2 things?
3) What actions do you need to take to make those 2 things happen?
4) Picture the version of yourself that you want and vividly imagine what that looks and feels like - hold that vision all week, maybe you need to write it down and stick it somewhere you'll see it each day.
If you want continued help and support with this stuff my signature programme THE FOREVER PLAN starts 2 weeks today, it runs for 12 weeks until 6th December and teaches you everything you need to know to work on your health and weight for LONG TERM results. It’s your nutrition and lifestyle blueprint and the last thing you’ll ever need to do because it will provide you with the solution you’ve been searching for for years. 👇Put a ‘YES’ in the comments 👇 (or DM me the ‘YES’) if you want to know more about it and see if it’s right for you 💫 ⭐️ 🌟 ✨
Waking up to a colourful bowl of fruit 🥝🍓😋
Perfect start to the week! Five points for the @weightwatchersuk
granola and 100ml of skimmed milk 👌🏼
Growing up I always stood out!
I could never get away with anything because I couldn't blend in.
Even when I moved to a new Country, I still felt like I stood out. At first, I hated it but now, I find it fun to be the odd one.
It has taught me to be strong - to never follow ... I choose my own path.
If I choose to do something that I feel passionate about, I appreciate that others might not feel as passionate, but that's their business and not mine. They don't understand the reason I do things as I don't understand their reasons. It doesn't make me right and them wrong, or vice versa...we are just different. I choose to do things, be with people and work for Brands that bring joy into my life - and when you have passion, you shine.
So if you know something or someone that would bring a light into your eyes, don't be scared, don't shy away from the challenge, don't be afraid to be strong and stand out.... Choose to Shine ❤️ And don't give a damn if you've got Crotch Sweat! That's a sign of a fricking awesome Workout!
🤨 Which one are you??!
🤔 Are you looking for growth?
👷🏻♂️ Or happy to stay where you are in the safe zone?
🤷🏼♂️ One of these is going to yield epic results. The other.... well.... is not.
Coach Carl 👊🏼
Whether you’re trying to maintain or lose weight, the absolute primary concern is your energy balance! It’s a bit like your bank balance, if you’re in the red and living off your overdraft all the time you’ll eventually be in debt and broke as fuck. However, spending your money is also extremely fun and creates great memories...
... ‘damn that doughnut was good!’ If you want to live a completely flexible, happy and uncomplicated lifestyle, live for IIFYM (if it fits your macros). Although, just because identical portions of chocolate m&m’s and almonds have the same calorific worth does not mean we can eat 2000kcal of m&ms every day 🙈
ВАРИАНТ РАЦИОНА ПРИ ПРАВИЛЬНОМ ПИТАНИИ
Завтрак (легкий прием пищи): - лучшее время 7:00-8:30 - кисломолочные: ряженка, кефир, йогурт, творог, сыр. - фрукты любые по предпочтению
- сухофрукты: финики, чернослив, курага, изюм, цукаты
- крупы: гречиха, овсянка
- орехи тяжелый продукт, употреблять в дни интенсивной физической нагрузки.
Возможные варианты :
- йогурт + фрукт(сухофрукты)
- овсянка + фрукт(сухофрукты)
- фруктовый салат + Творог
- творог разбавленный йогуртом и ложкой мёда и.т.д.
Обед (самый плотный прием пищи):
- лучшее время 11:30-13:30
- овощной салат
- второе блюдо
- первое блюдо
Сократить до минимума простые углеводы (выпечка, сахар, варенье и т.д.) на десерт фрукты.
Возможные варианты :
- овощной салат + второе + первое
- фрукты + второе + первое
Ужин легкий прием пищи
- лучшее время 17:30-18:30
- овощи в любом виде
- молочные продукты, молоко и кисломолочные продукты не совмещать
- крупы (гречиха)
- зерновые ограничить максимально
- сократить до минимума простые углеводы (выпечка, сахар, варенье и т.д.) Возможные варианты
- овощной салат + рыба(или сыр)
- гречка с овощами + рыба
- тёплое молоко
#lifestyle #motivation #instagood #fooddiary #fitgoals #gym #fitlife #photooftheday #худеювинста #стройнеем #instahealth #правильноепитание #fitnessmotivation #пп #fit #healthy #healthyweightloss #fitnessfood #похудение #health
💀 Survival Mode
Our bodies are extraordinary, seemingly magical bits of kit that we grossly misunderstand. They want to survive - and they do loads of stuff to ensure this happens without agenda.
Our brains are different however. We hear ‘Survival Mode’ and we latch onto the idea that that’s why we aren’t losing weight in order to preserve our precious feelings.
☝🏼If the energy demands of your body are over catered for by what you’re eating you’ll store that energy as fat for a rainy day. Weight gain.
✌🏼If the energy demands of your body are met in equilibrium then you’ll maintain your weight.
🤟🏼If the energy demands of your body are not met by what you’re eating your body will seek to find this energy from elsewhere; protein (muscle tissues) and fat stores. Weight loss.
This supersedes everything out so if you’re in doubt it’s worth revisiting. Chances are you’re eating and drinking too much for your movement requirements.
Love you bye!
Monday, 4:00 AM 💪🏼
➡️ Sleeping with your dreams, or chasing your goals?
My trainer is ready to set my booty on fire, wherever and whenever I want. Streamable have been my jam since I've pressed play for the first time in 2014. The results speak for themselves.
When people get back to resistance training after taking time off, they feel the need to go extra hard to make up for lost time. While this may make intuitive sense, there’s a list of reasons, both scientific and practical, why you should take it easy at first.
UPDATE: As some of you may know, the MadeGains YouTube channel was hacked into and deleted last week. Instead of waiting for YouTube to get back to me, I’ve decided to start a new one. It would mean A LOT to me if you could click the link in the bio @madegains
, like, comment and subscribe. Thank you!
Excess soreness has a negative impact on muscle growth and performance. [1, 2] Exercise scientists and coaches use something called “familiarization” or “introductory” phases  to allow a lifter prepare for an upcoming training block, that has a higher level training volume or intensity than they are used to.
When coming back after time off, start light, only do 1-2 sets per exercises, and stop well short of failure. Controlling your efforts to do what is more effective in the longer term actually takes more disciple, than going all out and causing more damage than necessary in the short term.
1. Clarkson PM, Nosaka K, Braun B. Muscle function after exercise-induced muscle damage and rapid
adaptation. Medicine and science in sports and exercise. 1992 May;24(5):512-20.
2. Moran-Navarro R., et al., Time course of recovery following resistance training leading or not to failure. Eur J Appl Physiol, 2017. Epub ahead of print
3. Practical Applications of Muscle Physiology 101 Introductory Microcycles and the Repeated Bout Effect - Michael C. Zourdos, Ph.D., CSCS
#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
Ok I need to lose those holiday lbs! 👋 so back on track with my lemon tea 🍋 magic beans 🍎 and a bowl of fruit granola with fruit & Greek yoghurt 😍 and I will start back on my Boosters tomorrow 👍 there’s still lots of summer to come before we are back in the winter jumpers so it’s the perfect time to keep in shape! 👗👙