Do you relate to this statement ???? I LOVE FEEDING PEOPLE. ❤️❤️❤️ We had a back to school party here this week and people asked “Can I bring anything ?” I said “NO.” It’s a nice polite question for someone to ask, but I felt like saying “Heck no I live for days like this.” 🤣🤣🤣🤣
Reason is I just LOVE making a spread and watching people like it. Makes me HAPPY!!! It’s also SUPER COOL when people get help with gut health and start feeling AMAZING and start wanting to exercise and eat better.
They ask me for advice.
A great GREAT place to start is The Whole 30 and learn YOUR body. 🤓🤓🤓
Set some PERSONAL to you goals too. 💖💖💖 This is my breakfast this morning.
Yummy yummy egg white, red onion, tomato and fresh basil scramble.
I LOVE helping people with their food choices and how to make “swaps.” Counting macros is loosely what I do but the BIG picture is NUTRITION and NUTRITIONAL absorption.
If your gut is messed up - you are not absorbing NUTRIENTS.
Fix that fact and you fix a lot of things.
I am not a “anything.” 😎😎😎 Yes you read that right.
I am not keto girl.
I am not fully Paleo.
I am not fully dairy free.
I eat some grains for specific reasons and times.
Gluten free mostly but I do have margin and tricks I use to have it not affect me.
I’m always adjusting what I eat and drink based on ...
My current goals.
How digestion is going for me.
My activity level for the day and the week.
Time of the month for me (hormones matter
and a woman’s needs change based on her cycle.
If travel is coming up or I just traveled.
How my clothes fit.
How I feel in general.
NUTRITION is my primary goal.
I am STRICT about:
No processed food
No chemicals or fake foods. 🤷♀️🤷♀️🤷♀️
Nutrition is my biggest goal. 😁😁😁
Taking super good care of my health and my families health so that we can enjoy life. ❤️❤️❤️❤️❤️
Good morning! I have not made these is forever! Time to bring them back!!! .
✨Protein Zucchini Pancakes:
▪️92g Egg Whites
▪️32g PEScience Protein Powder
▪️1 tsp Baking Powder
▪️75g Shredded Zucchini
▪️15g Cookie Butter
▪️5g FF Redi Whip
Who is still eating protein pancakes? I honestly took a break from them....I was having them everyday and I don’t know if I got sick of the taste?🤷🏻♀️Far more likely I didn’t have the patience or time to make them😂
Have a great Thursday!😘
“Why would you want to learn about fat loss from a bodybuilder? Bodybuilders have mastered the art of shredding fat while maintaining muscle. Conventional diets achieve fat loss at the expense of losing muscle, which downgrades your metabolism.” @tomvenuto 👏🏼👏🏼👏🏼
Don’t lose sight of your goals and dreams. ✨
Not gonna lie... doubt and uncertainty creeps into my head from time to time. 😓 But at the end of the day I know that I can’t give up because I need to pursue things all the way through than to always wonder what if... Even if it amounts to nothing.
Wherever you are in life - don’t give up! Don’t let it be an option and keep pushing forward! ✊🏽 Things worth having never come easy.
I was listening to a FB Live from @lifeingrace where she shared all the eating plans she has tried. Who can relate?
When you’re face to face with the reality that your eating and exercise habits need drastic change, it can be overwhelming. And sometimes you want the easiest and quickest fix. But that’s not what will get you results.
In 2016, I started on Weight Watchers. With less than stellar results. I then hired a nutritionist who told me to “eat better”. Then another who put me on Keto, which left me gaining weight and feeling worse than ever. Frustrated, I decided to educate myself. And here’s what I’ve learned.....
Be honest with yourself. What are you willing to change and what are you not willing to change? I remember so clearly at the beginning... getting so amped about losing weight - and doing AWESOME for the first 48 hours. Then PMS struck, no one was home, and I realized I could eat all the Oreos and No One would know! In that moment, I had a HUGE decision.... was I serious about this change? Was I really willing.... when no one was looking... to do the work and tell myself no to things that no longer served me well.
Acknowledge all the issues you’re facing. For me, I had a LOT of weight and fat to lose. But I also honestly acknowledged I battled anxiety that had become so severe it required medication. I suffered from chronic IBS that required medication. I suffered back pain. AND... I had food addictions I needed to deal with. I comforted myself with food. It was a balm to my soul to get cozy in bed with junky foods and watch tv (Bravo anyone?).
I had a lot of inflammation in my body. Based on what I learned I made the decision to adapt a Paleo lifestyle. For me, in that season it was what I needed. I needed to rid myself of certain food choices without limiting quantities because that was what I was WILLING to honestly do.
Weight began falling off. But more importantly, I began to FEEL GOOD. Mentally and Physically. CONTINUED NEXT COMMENT...
5 152 hours ago
Thank goodness 🙏🏽
Hey guys hope all is having a wonderful day so far. Now how many of you’s have tilapia and asparagus on your meal plan? If you do and you are losing weight and it’s sustainable for you. There is nothing wrong with that. Do what works for you.
But for those who don’t like tilapia, asparagus well guess what you DONT HAVE TO eat this shit. It’s no magical food or super foods that will help thin your skin. So don’t be afraid to use other food sources to help you meet your goals.
Weight/Fat Loss = Caloric Deficit 🦄
Need some help losing weight, building muscle, increasing strength, boosting your metabolism eating the foods of your choice and or Online Training. Feel free to click the link in our bio and let’s get started today!
19 3652 hours ago
Surround yourself with others who are smarter than you.
Last night I attended a local networking event hosted by @urbanengine where they had a 🔥 speaker (Alicia Ryan) who now owns a leadership company (LSINC) that is excelling at a exponential rate.
She spoke upon many of her life’s trials, tribulations, successes, & provided many valuable insights - one of which really hit home with me (the first line of this post👆🏻).
The drive to continuously learn & an understanding of the idea you can only grow to the level of those you surround yourself with.
This idea creates a framework of life where you seek discomfort by surrounding yourself with people who are smarter than you.
Doing this also allows you to empower those people by showing them how valuable they are & authentically learning from them.
Instead of allowing your weaknesses to hold you back, you create an environment to strengthen them.
It builds clarity around the idea of failing by transforming it into an area of growth.
I LOVE THIS because it aligns so well with my mission in helping you move forward with your health.
Create compassion for yourself in order to reframe comparison & use it as a tool of wisdom instead of judgement.
Build the courage to embrace discomfort by constantly surrounding yourself with people who are smarter than you.
Own your weaknesses & look for those who thrive under circumstances where you normally struggle.
Mindset | Performance | Nutrition
11 463 hours ago
I’ve been on a @questnutrition kick! I love their protein bars and chips. Sooo I wanted to give their cookies a try! I can make healthier cookies that taste pretty good, so I’m picky when it comes to the pre-packaged ones. Here’s what I thought...
Surprisingly, I really liked it! It had a nice soft and chewy texture that really reminded me of Chips Ahoy Chewy chocolate chip cookies. (I used to looove those.) It’s packed with protein but doesn’t really taste like it. I’ll be buying these again for sure.
I have finally completed all recipes from the 90 day plan. I finished the plan alongside the workouts a few months ago.
So I did not attempt all of these recipes while doing the plan. Right now I'm training for a half-marathon and doing some weight training.
I thoroughly enjoyed trying all of these recipes. I don't recommend doing this while attempting the plan. I think for the plan itself you need some more flexibility then to rigidily try fit in every single recipe within the 30 days. I personally had a lot of meals in my freezer stash and I used the CYO quite a bit.
After trying every recipe I have to say that cycle 1 was my favourite out of the three. I really did think cycle 3 would surpass cycle 1 but it just didn't cut it.
Cycle 1 in my opinion has the best bagel (Chicken Caesar), the best pasta dish (Mac and cheese) the best burger (Spicy Prawn), the best smoothie (Peanut butter and Jam), the best curries, and I can't possibly forget my favourite meal of the entire plan, the prawn and chorizo stir fry. Should I do the plan again I would happily live off these meals.
Also worth trying are the Shakshuka, both of the salads, and without a doubt an unexpected favourite of mine was the Vietnamese steak.
It's no surprise that cycle 2 was not my favourite. Very winter style dishes. Which is not ideal to be trying in summer. But the pizza and burrito are of course fantastic dishes. I was also surprised by the spicy tuna and the speedy sausage stew.
I thought originally that I would prefer cycle 3 to cycle 1 but it just didn't happen. There are some fantastic recipes in there including the lasagne, granola and breakfast bars. All very useful for stocking up. And I loved the butternut squash rosti and the chia almond bowl. I found cycle 3 very breakfast oriented. Some lovely recipes but just not as many as cycle 1.
Love this post by @macrosmindset 👌🏼 #mindfulness#bepresent#mindfuleating#Repost@macrosmindset with @get_repost
Watch kids carefully at parties...
Have you ever noticed that they pick up food and only eat it if it’s good? I see it happen all the time. It’s fascinating to watch how care free they are. They aren’t worried about whose watching. They’re not worried about throwing it away. They don’t feel guilt for eating a cupcake. They just eat what they love❤️
Perhaps we should pick up on their wisdom a bit more often. Ask yourself how often you eat something you don’t even like out of obligation? Maybe it’s coming from in the form of your mom’s voice or your own belief that someone will judge you for being wasteful.
Listen friend, no one is watching you eat. There is no food police around. 🚓Nobody cares. Everyone is either too busy enjoying the party of freaking out about their own insecurities. Trust me on this and practice ONLY eating what you enjoy. Savor each bite. Decide to be present to enjoy what you are choosing to eat is a way of honoring yourself. Your body and your mind will thank you.
Aquí pensando en como pasa el tiempo ...
Pensando en como puedes comenzar de nuevo y construir una vida en meses ...
Conseguir un trabajo, hacer nuevos amigos, conquistar objetivos ...
Veo personas que permanecen en un solo lugar durante toda su vida, nunca llegan a ver cuán grande es este mundo.
Algunas personas siempre están esperando una señal para seguir sus sueños.
Yo les puedo decir que no tienes que esperar hasta el Lunes para cambiar su estilo de vida, o que sea invierno para tomar chocolate caliente, o el próximo año para cambiar su trabajo...
¡Si piensas en algo muy seguido, tómalo como una señal y sigue tus sueños!
¡Este mundo es muy grande, aquí hay espacio suficiente para que todos brillemos! ✨😉
Here thinking about how time flies...
Thinking about how you can start over and build a life in months ...
Get a job, make new friends, achieve goals ...
I see people who remain in one place throughout their whole lives, and they never see how big this world is.
Some people are always waiting for a sign to follow their dreams.
I can tell you that you don’t have to wait until Monday to change your lifestyle, or until winter to drink hot chocolate, or next year to change your job...
If you think of something very often, take it as a sign and follow your dreams!
This world is very big, there is enough space here for all of us to shine! ✨😉
Penne carbonara. Pasta 100% integral, tocineta de pavo🥓, leche evaporada (para que quede extra cremoso), huevo🍳, cebolla pochada y parmesano.
Cuando estoy antojada de algo, intento cocinarlo de la manera más saludable sin sacrificar los sabores y controlo la porción para adaptarla a mis requerimientos diarios. Así mantengo mi mente cuerda, y me consiento sin alterar mis metas.
6 4614 hours ago
Down 13 pounds! Slowly building that muscle. 💪🏽💪🏽💪🏽
I love that this program includes a cheat meal but even when I eat out I can still make restaurant foods fit into my meal plan! Just be mindful of the portion sizes! 🥗It helps that I don’t have to count calories, weight my food or track my macros!
You don’t have to make your life fit into exercising and healthy eating. You can make exercise and health fit into your life ! 🤩
Where do YOU begin?
Spare me 1 minute of your time & I’ll share with you 1 life changing insight.
My goal is to empower you to build the courage & compassion you need to own your life & unleash your full potential.
Do you unleash your full potential by simply thinking about it?... if so, please enlightenment me 👽.
For me, unleashing my full potential means creating stronger relationships.
Seeing that I’m a natural introvert, creating STRONG relationships isn’t very easy because it includes A LOT of talking 💀.
Luckily, through time, I’ve found a secret.
By talking about things that make me feel empowered, I notice how much less energy consuming it is for me to be in an extroverted environment.
I’ve also realized that this secret is universal.
For example, if you define unleashing your full potential by having six pack abs, you simply need to look at things that will make it easier for you to achieve them.
Does that mean it won’t be difficult at times, definitely not, BUT it cleans up the weeds & gives you a clearer path to follow.
Instead of working to accomplish your goals by following someone’s “expert” opinion who doesn’t even really know you, try creating awareness around your weaknesses, strengths, & your desired outcome.
Bonus points if you have the courage to ask a friend for critical feedback 🙋🏻♂️.
WHAT IS HOLDING YOU BACK?
Not enough time?
Are you a vegan?
Haven’t worked out in years?
What the heck is a macro?
I’m too old for this. .
Repeat after me “YES YOU CAN!”
The FASTer Way To Fat Loss® is Gail proof. It emphasis PROGRESS NOT PERFECTION. It can work. IT DOES WORK. .
Today is the ABSOLUTE LAST DAY TO REGISTER. .
Don’t ask yourself tomorrow why you didn’t today!
Click LINK IN BIO to register!
1 1317 hours ago
Down 9 lbs in 12 weeks and has totally changed her mindset around food!!!!🙌🏼
It’s incredible, she has traveled during this 12 weeks period. Conditions have not been stress free. Plenty of opportunities presented themselves where it would have been so easy to say - screw it - I’m just going to eat and eat this uncomfortable feeling away!
Yet - she is beating that! Week by week she is building the most important muscle. Everytime she chooses to endure and stick to her plan, she is reinforcing that new habit in her brain💗
I am so proud of her! This is hard you guys. Lasting change that you don’t rebound from is hard!!! Anyone can drop weight quickly....but keeping it off and learning a new lifestyle....not easy and she is doing it!!!
Way to go A - sooooo proud of YOU!!!💗And to quote her husband, “she’s always been hot, but now she has such confidence about her, she is now smokin’ hot” -totally agree😉🙌🏼
Despite what all the fitness gurus tell you, being able to fit into a size zero jeans should not be your life's greatest accomplishment. Nor will achieving that really bring you happiness or magically make you confident about your body. In fact, some of the most self-conscious women are those that most would label #goals.⠀
Go out and do amazing things with your life. Start a business, raise productive children, play in an orchestra - dream big and achieve it. And yes, be healthy along the way so that you can have the stamina, strength, and physical capabilities to do those things for a long time. But please don't think that fitness can or should be everything about your life. People care how you make them feel and frankly very little by what you look like. Double tap if you are shouting “heck yes!” ❤️
74 16953:22 PM Jun 13, 2018
BOOKMARK THIS POST FOR LATER↗️🔰
Another AMAZING visual and caption by @maxweberfit showing the right👍🏽 way to do this:
“🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale.
While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss.
1️⃣ The main one is food quality.
Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective.
🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility.
🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it.
🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats.
🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts.
📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense?”
⚠️FREE MACRO CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️
6 118310:06 PM Aug 3, 2018
💥HOW CUTTING CARBS WORKS FOR WEIGHT LOSS💥
I’ve presented to you 2 scenarios for the same person. One where the person has no restrictions and eats whatever they like which includes a lot of carbs. No surprises there. In case it’s not clear the carbs are coming from the banana, pasta, fries/chips, coke, orange juice, apple and chocolate. .
Now, imagine that same person decides to start a low-carb diet, what changes would they have to make?
Obviously, they need to nearly cut out all the carbs of course. So out go all the foods above. Guess what the side effect of eliminating all those foods has on calorie intake?
If you said fewer calories then you’re on the ball, but there’s more. .
We know that a lot of calorie dense foods are highly processed foods and made by manufacturers to be super delicious. This is done by using the knockout combination of sugar and fat. .
When you eat these foods, you’re often left feeling hungry shortly after just having eaten and craving more.
So, by eliminating a food group you’ve basically restricted your food choices to a degree that passively puts you in a calorie deficit. Not only that, you’re suddenly eating more nutrient dense whole foods which keep you fuller. No magic here.
Another side effect of a low-carb diet is that you weight less because less water and carbs are stored in your muscles.
As always go ahead and try a low-carb diet if that’s something you feel you can stick with for the long-term because the name of the game is being consistent and patient.
☝One more thing. Are you someone that doesn’t know what to eat to lose weight? Go to my BIO and download your FREE guide.
12 22387:33 PM Aug 8, 2018
Vulnerability....Here I go! The pic on the left was at the height of my disordered eating. I was obsessive and lost in it. I felt defeated daily. Like a total failure. I was doing cardio in excess - no weights at all. You wouldn't know though right? That shows my natural body type hold muscle naturally. Eating 1,200 cal/day and bingeing Sunday. I was on a hunt for a perfect 6 pack!!! Why?!? Not really sure. I was a Mom, that has a lot of drive and intensity and had no outlet! So it worked against me as I used that energy to run myself into the ground. I don't even look unhealthy do I??? What you can't see is that I had no energy, had trouble sleeping, extreme hunger, lost my cycle for 9 months, my body temp was not regulating well at all, and I just felt overall horrible. A few weeks after that photo, I said to myself, what am I doing?!? I need to stop this.....scary part was I didn't know how. That scared me more then anything. I have never felt so alone or like more of a failure in my life. Here I am, the mom of 4 beautiful little kids and I'm just a complete mess. I thought I should be better then this for them. What a disappointment I must be to them😣😣😣That was my daily talk in my head, can you see the horrible cycle there? Long story short, I didn't know how to get out of this, so I decided to get help from someone who could tell me how to get better! It is the biggest blow to your pride and ego when you have to ask for help. Made me feel weak. I look back now and think....I was anything but weak. I was so brave and strong to battle this head on! It's the best thing I've ever done. I don't look back on my experience with any regret! The pain gave me empathy so I can sit in other people's pain with them! The humiliation I felt toward myself, taught me to never define myself by six pack abs or not. Such a waste of time! Without getting help, I wouldn't be who I am now! Was it an easy process....far from it!!! And each day I am aware and mindful that I could easily slip back! I have accepted that everyone has challenges, but I will never stop choosing recovery! So worth it!!!
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