"I feel guilty when I'm taking a rest day" - a message that I received last week.
I want you to think about two things:
## 1. Taking a rest day, when you need it, is not a crime. You didn't steal, rob, cheat or kill - ***you simply didn't work out*** ##
2. I'm taking rest days when my body is tired. Doing what's right and healthy for me simply can't make me guilty. The opposite, forcing myself to go despite being exhausted, would wrong and unhealthy in this situation. So why would I feel guilty doing what's right for me?
I took Saturday and Sunday off, but I walked and even jumped into the pool a few times. I didn't sit around all day, I never do, I just don’t like it. I like to stay in motion but not all day long, and not all movement needs to be working out. And maybe there are days when you actually need to throw your legs up the wall - then do it.
We're too focused on the outside - what workout to do, how many reps, was it enough miles, how much did the weight go down this week - that we forget to focus on the inside. What do we really need? And doing what we really need to do, making the best choice for our health, should never make us feel guilty.
👀 Look what was launched today for a Limited Time Only. Once they are Gone that’s it. Who doesn’t like Pumpkin Spice 🤔. Well here is a special healthier choice with all the yummy 😋 goodness without all the extra calories I got mine ordered. Click the link in my Bio 👆🏼and select the Pumpkin Spice Shakeology and get yours ordered before they are gone.
Pumpkin Spice Vegan Shakeology has the flavors of fall you love so much—hints of cinnamon, nutmeg, and ginger—without the high calories and sugar of some of those coffeehouse drinks. The powerful proprietary formula is carefully crafted to help fill gaps in your nutrition and help your body perform at its best. This is one treat you can feel great about drinking all season long.
#shake #fall #september #pumpkinspice #healthierchoise #lesscalories #NoExcuses
Meatball Mondays 🍝🍝🍝🍝 This meal was so quick!
I served it with fried meat balls and feta cheese
ALSO.. you need to cook the pasta separately
Ingredients for the bolognaise:
1 onion chopped
1 tin tomato
1 fresh tomato chopped
1/2 tsp tomato paste
1 tsp mixed herbs
1/4 cup sugar
Few fresh basil leaves
1 large garlic clove grated
Half chopped chilli
1. Braise the onion and chilli until lighy brown.
2. Add the grated garlic, fresh tomato, tomato paste and tin tomato.
3. Add the salt and sugar and cook the tomatoes until all the acid is out. About 15 minutes.
4. Add the fresh basil and dried herbs.
5. Add more salt n sugar if needed.
6. Cook on low heat and add the pasta. Allow to heat up and then switch off the stove.
7. I always sprinkle in some olive oil. Allow the pasta to simmer in the pot before serving. The pasta soaks up all the yummy flavors 🧀
#whatscooking #lesscalories #glutenfreepasta #easymeals #instafood #instayummy #trymymeals
Your body can handle eating 2000-2400 calories without huge changes (e.g gaining weight), if your metabolism is healthy. Yes I may be generalizing because our weight, height and body composition matters too, but I want to make my point.
Even if you don’t crush a hard workout every day but train moderately ⬆️ and eat about 2000-2400 cals per day, your weight can stay very stable. ##
When I’m telling my hypothalamic amenorrhea clients that they need to start eating way over 2000 calories a day, they’re in shock because they’ve been eating half of this for years. They think that I’m crazy.
Of course, going from 1200 and working out an hour per day, to 2400 and not working out, will lead to weight gain which is the goal. Food and rest are 🔑 to restore your health.
But later, when your body is completely recovered and balanced, eating about 2000-2400 calories a day is not going to make you gain weight because your metabolism becomes more efficient (which it is NOT if you’ve been starving yourself for a long time). It’s going to USE these calories.
I know plenty of people who are moderately active, training 3-4 days a week and other days, walking enough but not over exercising. They get good sleep, which is another 🔑 to healthy body. And they eat amounts that would look enormous for someone who’s been eating a 1200-calorie diet. They have their occasional bagel, ice cream or pizza but don’t stress about it- the third 🔑 They don’t gain weight because their bodies are in homeostasis.
Don’t be afraid of calories! They heal, fuel and energize you. Once your body has come to balance after years of restricting, you get your sleep right and you stop feeling guilty for every bite you ate, you can eat much more freely without putting on weight.
Today’s the day!!! If you have even had an incling of a thought about this Pumpkin Spice Shake today’s the day!!! I’m so excited about this since Pumpkin Fever hit so hard early!!! Now to have my own pumpkin fever for fall!
I’m planning on making this my morning routine as I transition into sweater weather!!! Whose with me?
It’s Fall Y’all 🍁
Several options to choose from:
1. 14 day supply with 5 recipes (breakfast, lunch, dinner, snack, and drink). 2. Weekend pack: 2 packets of Pumpkin Spice shake with 2 drink recipes
3. Long weekend please!! 2 PS flavor, 1 vanilla, 1 chocolate (includes 2 drink & 2 dessert recipes). Post your 🧡 below so that when it launches I can get you the info!
Do not miss out on this LIMITED EDITION.
okay, honestly I hate working out and the toughest decision of all I make in the day is to leave my room for straining my body.. there are people who eat like elephants and dont get a single flab (secretly do envy them lol).. but the thing is .. two people have different genes, growth and bodies.. However, the only thing you have a control on being better version of you than yesterday... During vacay I gained weight.. and now this is 15days and its going good .. 😍❤️ .. Challenge yourself, set goals and dont be in competition with anyone except your ownself!! also its 30% Gym and 70%diet!! so dont strain yourslef in gymming just keep a chack on what you eat✌🏻💕🤷🏻♀️
#healthyfood #healthyeating #drinkwater #positivethinking #lesscalories #gymshark #goals #happiness #gogirl #squats #bootybootybooty #loveyourself #fitness #fit #staystrong
Pasta con salchichas y tomate
First off, if you really wanna know how fat loss works (for free), in the simplest words I could come up with, head over to my site www.chadhargrove.com (link in my bio)
You get 52 FREE workouts I put together, too, when you get the 7-day nutrition course.
Here’s what happens:
You hear you’ve gotta eat less to lose weight.
It’s well-meaning advice. No one who’s says is trying to steer you wrong.
I actually say this a lot. Partly because it just makes sense to say it.
Problem is, it could be misleading.
Here’s what I mean:
Gaining and losing fat is LARGELY about calories. It is the single most important factor — by far.
Problem is, there isn’t always a direction relationship between the size or volume of the food (or drink you consume)
Big Mac and Fries: 800
Big ass salad with chicken: 400.
Clearly the salad could be more or less, but it’s not hard not hard to make a big salad for 400 calories.
And a liquid example?
Milkshake: 1000 calories
This is important. I was on the phone with a client today who had tried some other things in the past.
But this is the first time she got serious about tracking calories.
And what I always try and remind my clients is that I don’t just want them worried about the numbers — I want them learning about food.
When they actually take the time to track a typical pizza night or meal and drinks with friends, they start to see how their extra weight makes sense.
If all we said was eat less, it has a way of letting you potentially forget about the calories you drink, or to think that just because the serving was small in size, to think the calories were low along with it.
That small place may have been drenched with butter or oils you can’t see. And that cocktail that sounded irresistible could have been 400 calories.
And you had 2.
But you actually had 3.
So remember, it’s not about eating less. You still want to keep your stomach full, or just a tad bit less than full, but you want the calories down to levels that make sense for what your body needs?
Sound good? Let me know if you need any help in the comments.
Appreciate you reading always.
‘Eh Kama tak jual PB dah kee. Jual SKK ni je ye?’ Punya la hebat penangan SKK ni merataaaa korg nampak SKK jee. Setiap bulan confirm wajib restock!
Ada ni haa. Kecik besar barang semua pon jadi tokey. SKK ni bestt. Sesuai untuk yg nak turun kan berat badan dengan cara jaga health diri dulu. Dan of course budget nya jauhhhh lg rendah dari Premium Beautiful
Kalau jualan PB laju. SKK super duper laju. Sebab market lebih meluas sbb majoriti rakyat Malaysia ada concern yg sama. Nak kurus. Tapi without any supplement merepek2
#skkprogramme #setkombokurus #jomkurus #kurussihat #cantiksihat #lesscalories #healthylifestyle
Where are my PUMPKIN SPICE LATTE lovers? 🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️🙋🏻♀️ It’s that time of year to enjoy the yummy treat hot or iced but those creamy drinks pack a BIG calorie punch!
What if I had a GOOD FOR YOUR body alternative that has all the flavors of fall - spicy nutmeg, cinnamon, ginger oh and yes TASTES like pumpkin spice would you try it?
Would you want to be a part of an exclusive group where you could try it AND enjoy for only 150 calories (not 400 calories), no added extras and only 7g of sugar?? 🤔🙋🏻♀️ Drop a 🙋🏻♀️or 🎃 below
This is a LIMITED time offer so hurry to enjoy the yummy flavors of fall without the guilt and learn al little more about why I LOVE all the flavors of my daily shake ❤️ LIMITED quantities- don’t miss out to indulge and work in your health at the same time 😋
#tateslikefall #fallflavors #pumpkinspice #lesscalories #betterforyourhealth #nutrientdense #shake #notyouraverageproteinshake #goodforyou #pumpkinspicelattelover #healthymom #fitmums