my body - my shape - my rules 🤫 current mood ❗️💪🏻
It‘s not about the size you wear but the way you wear your size ❣️never forget, the number on the scales or the dress size you wear doesn’t matter, it matters how you feel. Don’t care about what others say as long as you’re happy with it! Be happy with what you have while working for what you want. It’ll take time but you can reach it 🔥 work out because you love your body - not because you hate it ♥️
Life is beautiful.
Sometimes you just gotta step back and remember that whatever you may be stressing about probably... isn't a big deal.
Stay positive and laugh about it.
This week I’m focusing on creating a positive daily morning pattern so I’ll start by setting new goals. Gotta Aim high and work towards my vision one small step at a time.
And you should too!
Now let me go back to my coffee.
Missing this brunch I had two days ago with my bf when he came to visit me so badly 😣 For €20, I got a main dish, sides, coffee, free orange juice 🍊, free lemon & mint infused water 🍋💧 and free bread and veggie sticks 🥒🥕 with dip as a starter! This is all inclusive within their brunch menu price and boyyyy did this fill me up 🤰 Legit a BREAKFAST OF CHAMPIONS 😋🏆Those pancakes with bacon and eggs were the best thing ever. Missing some syrup but you can never really go wrong with pancakes so I ain't complaining 🥞🍴 and lets not forget about the crispy hash browns 😍😭 Need them right now!!
Comment down below YOUR favorite brunch dish 🍳😏
When I’m on night shift I generally wake up at 11am. First thing I do, drink a glass of water and make a coffee. Every morning I fast waiting approximately 4-5 hours before eating. Coffee will blunt your hungry, help you focus, and give you that little energy kick to get your day started. Cheers to a good week fam ☕️
Did you know that the average male testosterone level now is 64% lower than it was in the 1940s?
A 2007 study published in the Journal of Endocrinology & Metabolism showed that since the 1980s the average T level has dropped 1% PER YEAR. Today’s average would be considered alarming low even in the 80s. The average in the 1940s was 1400-1500 ng/dl. Today it is 387 ng/dl.
⚡️The culprit? Low CHOLESTEROL.
Cholesterol is REQUIRED to make Testosterone, Estrogen, Mineralocorticoids, and Glucocorticoids. In other words it is essential and must be obtained from diet. This means low fat diets are CRAP for healthy testosterone levels and healthy hormone levels in general.
Symptoms of low T
🍆Brain fog/poor concentration
🍆Lack of libido/not waking up under a tent
🍆Difficultly losing fat (especially around the waist)
🍆No drive in the gym/no energy
🍆Difficulty building strength/muscle/poor recovery
It’s known that T decreases with age, but not as much as we are led to believe. Testosterone replacement theory (in most cases) is not the answer, nor are BS supplements claiming to “boost your test”.
🎯 You must address the underlying cause, and optimize your nutrition, sleep, and STRESS (both from exercise and life). If you do conditioning like crazy and can’t burn fat, it’s because your cortisol is jacked up!
Jacked cortisol will promote fat storage, which will increase levels of aromatase which then converts all your testosterone into estrogen. The same thing happens if you’re constantly crushing caffeine and boozing.
Here’s some considerations for lab work:
•CRP (marker of inflammation)
If you’re looking for a lab test option, you can try DUTCH. DUTCH measures urine metabolites and is superior to saliva or blood in many ways. I have a discount code that will get you $100 off your kit.
If you want more info on DUTCH just head to the link in my bio.
happy monday beautiful people ☀️
ready for a productive lil week ahead, gonna juggle work, uni, gym & a social life like a pro 🤹🏽♀️ (how amazing that emoji finally has a purpose x)
i also discovered my favourite ever quote today “no rain, no flowers” and that is my new outlook on life 🙏🏽
ps. how delicious are the new @alphalete releases 😍 (cross bra & revival shorts)
⚠️Disclaimer: Yes, of course, I trained, yes, of course, you can build muscles by eating animal products, I’m just showing that you don’t have to and that whole food plant-based nutrition is actually healthier. If you don’t think that is true then follow me and let my arguments unfold 🙏🏼💚 I don’t want to preach, just lead by example ✌🏼
💡Vegan Nutrition & Training Ebook: vegains.org
📱Vegan Meal Plan App: vegains.org (link in bio @vegainstrength)
📹YouTube: Vegains & Vegains DE
🥣Food Channel: @vegainsfood
13 1502an hour ago
I dont workout for chicks, I workout to create an aura. U mirin brah (not a question)
25 8403 hours ago
Those who know me, know I will literally die for this shit. The energy was crazy at the event yesterday. Right after the bench off, my African brother champ @ndo_champ strong mf I must say, Pulled 315 for 35 plus reps, it’s my peak week but that wasn’t gonna stop your boy. I told him I had something better for him and pulled 315 with one arm for 15 reps. 🤷🏾♂️😈 Y’all know I had to hold Houston down. Shout out to everyone that came out, the energy was out of this world.
Be on the lookout for more events.
shout out to all the animals 🦍😤 that were a part of this @ndo_champ , @fbaftermath , @lwthemachine , @bigneechi 💪🏾
42 377an hour ago
Protein (and it’s consumption) has been universally proven across various meta-analysis to be beneficial for many aspects of human health. From supporting the essential function of hormones, to building, preserving and repairing muscle tissue (thus benefiting productivity and functionality of exercise), to satiating individuals (thus potentially preventing them from over-eating), to having a higher TEF (thermic effect of food) score than any other macronutrient - meaning that one will use more calories metabolising protein than carbs or fat. The final two being particularly relevant to anyone who is trying to support a state of caloric deficit. -
Though consuming breakfast is not essential for fat loss, those who do so are consuming calories. Therefore if fat loss is the goal, satiety from food may be important in order to prevent overeating. As protein does contain satiating traits (and a higher TEF), one may find that inclusion of protein across all meals/snacks can help form a day of structured caloric adherence to their target. -
But despite the proven assets that protein offers an individual, it’s consumption remains just one small element in an overall diet and lifestyle which still needs to come together to support the goal.
Weetabix profit by adding a microscopic 3.1g of protein per serving to their ‘weetabix protein’ compared to the original version. Such is the insignificance of this nominal protein increase, that none of the benefits mentioned above (along with stimulation of protein synthesis) will occur. Therefore the consumer is being shortchanged. This is one example out of many brands who seem to be using a macronutrient’s name to make more money.
Consuming a relatively high protein diet is not completely indispensable to fat loss, muscle building or maintenance diets. But in most instances, it’s a very good idea. 🙂
Tag a mate, swipe left and hit save to try these🔥.
20 48621 minutes ago
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