Finally back home. Super lucky since my flight was delayed. There is pizza that I forgot to get a picture of. Just did a check of my weight and I did not gain anything in PR! Really happy and also wondering if there is any water weight that needs to come off since I've been eating out all week. Total calories = 2053.
Breakfast: Cafe latte and a breakfast sandwich (472 cals); Snack: pretzels (80 cals); Lunch: Meat pizza slice (~700 cals); Snack: Pretzels (80 cals); Dinner: Chinese takeout shared with my hubs, it was rice, pork, stewed eggplant and some beef broccoli (721 cals). #rloseit#loseitfoodpics#myfitnesspal#mfp#caloriecounting#cico
M O R N I N G P O R R I D G E 🌾☀️☕️ Buenos días! Estrenamos Instagram con un desayuno riquísimo, nutritivo y rápido. ⏰10-15 mins
Calorías y macronutrientes:
🔥480 kcal totales
51,9 gr carbohidratos
10,6 gr grasas
16,1 gr proteínas
3 516 minutes ago
got up at half 9 this morning and done a 3 and a hour half workout, while doing that i burnt 1019 calories💪✊
Come gestire uno o più sgarri settimanali?
Senza colpevolizzarsi, ma senza prendersi troppe libertà..come sempre la soluzione migliore sta sempre nel mezzo!
Belle parole ma come faccio a gestirmi 3-4 giorni fuori, mangiando fuori casa? E soprattutto a capire realmente quale sia la mia zona “grigia”?!
Innanzitutto respira..sei andato fuori per piacere o per lavoro e, a meno che non lavori nel settore “food” il cibo non deve rappresentare una tua priorità (nel bene e nel male), ma solo uno dei tanti aspetti di quei giorni.
Focalizzati sui posti da visitare, il tempo speso con le persone con cui condividerai quest’esperienza o semplicemente sulle incombenze di lavoro..impegna o libera la tua mente su questo e pian piano capirai che il tuo stomaco ti indicherà la strada per auto-regolarti.
Non devi privarti di mangiare fuori, nè tantomeno saltare i pasti, devi solo capire come gestirti al meglio delle possibilità che ritrovi.
Talvolta ti capiterà di non trovare delle alternative salutari, ma anche se ciò accadesse, questo non deve rappresentare un motivo per rovinarti la giornata.
Quando salgo a Torino a trovare Giuseppe in 2-3giorni ci capita spesso di mangiare fuori per relax o impegni improvvisi. Ieri, appesantita dai giorni precedenti, ho optato per la tartare di tonno che vedete in foto con sedano, olive, pomodori, peperoni e cavolo viola.
Il corpo sa regolarsi benissimo da solo, siamo noi che a volte ci dimentichiamo di ascoltarlo.
Mi avete chiesto spesso nelle domande come regolarsi pre e post-sgarro, in realtà è un discorso altamente soggettivo..vi va se racchiudiamo nei commenti le vostre domande, dubbi o esperienze sull’argomento in modo che restino visibili per tutti???🤗🤗🤗
I'm at my parents house for the day and my dad is I'm charge of the kitchen so there will be some guesstimates and I might go over my calories today. Lunch was 1/2 a tiger baguette with a slice of piri piri ham with a bit of butter. 435 calories for the lot
Finally got my @muscleandstrength order after it got delayed and stuck in customs 🙄🙄 these American protein bars were probably still cheaper than buying from UK importers!! These are my go to bars from day one, @musclepharm combat crunch are harder and harder to get here and normally @questnutrition bars are too expensive to buy regularly but highly recommend @muscleandstrength for these and they've always got solid deals going 👊💪👌
Well my first week of the #munrodoesmac challenge has been pretty awesome! I've managed to fit in 5 lots of exercise - 3 gym sessions, a run and a long family walk 💪🏃♀️❤ I'm feeling bloody amazing, strong and full of energy 😁😁😁 I've had a few great meals this week which smashed my macros, but the BOL pot I had for lunch was probably my favourite for the low calories (295), really high fibre (28.4g) and decent protein (18.9g) content. It was so convenient, quick and easy too 🙌🙌 A close second was my Heck Smokey paprika sausages I had on Monday night for dinner with half a pack of Tilda rice and loadsa broccoli 🥦🥦 only 513 calories, 58g protein and 7g fibre 😍 I always have a version of this meal at least once a week as it's so filling, delicious and has fantastic macros too.
My favourite treat this week which I managed to fit in my cals and actually helped smash my macros was my Birthday Cake protein bar 🎉🍫from Protein Pantry. They really are sooo so divine and at only 280 kcals, 24.4g protein and 24g fibre are an absolute winner hands down 😋😋😋 I've had a few highlights this week- the one pictured is hitting a new low and only being 3lbs away from my initial goal weight, yaaaaay!! It feels so amazing to be at this point in my journey and I'm so excited to be so close to finally reaching my target 🎯 A non scale victory this week was fitting into a dress I've not worn since the day after our wedding day, nearly 3 years ago! 😊
I'm loving being a part of #clanmunro - everyone is so lovely and supportive, including the main man himself and I'm enjoying putting into practice everything Jason @munrofitness has taught me, it really works. I've come so far, now fitting into size 8 again, feeling comfortable and now confident in my own skin and have a much healthier relationship with food and myself 💗 Joining Munro in November was the best decision I made, so if you're thinking about it, go for it, I can't recommend enough 🙌🙌 #munrodoesmac#challenge#myweek1#happy#healthy#munrofitnesscrew#munrofitnessjourney#caloriecounting#caloriedeficit#macrocounting#myfitnesspal#nutrition#fatloss#weightloss#diet#fooddiary
CoreHR è perfetto per tenere sotto controllo tutto ciò che serve per il tuo allenamento:
🌀controllo del sonno
Per averlo accedi a questo link: ❗️Non dimenticare di inserire il mio codice sconto MARTA10
3 246 days ago
Popular Instagram Photos
Nothing like Fresh Baked Chocolate Chip Cookies! Especially when they are less than 70 cals each and have only 5g Carbs! Swipe right to see the the Chocolate Chip Cookie Sandwich 😍
Save this post and tag your friend you’d smash this with and you will be entered to win instant access to the Flexible Dieting Recipe Vault with 700+
of my Best Recipes of ALL TIME!
@faithfullyfitfoodie you won the last contest! Email me [email protected] and I’ll hook it up!
Macros for each Chocolate Chips Cookie:
66.25 Cals, 5g Carbs, 1.25g Fat, 8.75g Protein
Just imagine that smell in you house after a fresh batch of chocolate chip cookies comes out of the oven 🤗
If you want instant access to this recipe and all my best recipes of all time, make sure to check out that link in my bio! It’ll give you a special sneak peak into this recipe vault and why tens of thousands of people are loving these recipes!
Also, link in my bio has a free recipe book with 40+ of my macro friendly/low cal recipes you can download! Also, a free Flexible Dieting 101 Guide to download there too!
Hope you all my friends had an amazing Friday!
Thanks and God Bless,
Cosmic Brownie Protein Donuts! 🦄
Save & Tag your friend you’d smash these with!
✅ Macros for each Protein Donut with Toppings:
89.5 Cals, 7g Carbs, 1.5g Fat, 12g Protein!
✳️ Ingredients for Protein Donut (makes 6):
30g @PEScience Gourmet Vanilla Select Protein (“FDL” saves you 15%)
15g Black Cocoa Powder (Can Sub Unsweetened Baking Cocoa but you will need to use twice as much and then up the coconut flour to 12g)
8g Coconut Flour
5g Zero Cal Sweetener of your choice
5g Baking Powder
70g Greek Yogurt
70g Unsweetened Apple Sauce
75g Egg Whites
15g Rainbow Chips
✳️ Protein Frosting for all 6 Donuts:
20g @PEScience Gourmet Vanilla Select Protein
10g Black Cocoa
45g Greek Yogurt
3g Zero Cal Sweetener of your choice
Cold Water to consistency of frosting
15g Rainbow Chips
1️⃣ Preheat oven to 350 degrees F. Now add your dry donut ingredients into a bowl (except for your rainbow chips) and mix to avoid clumping. Do the same with your weight ingredients in a separate bowl. Now combine dry with wet and mix till you have a thick batter like consistency. Now add your rainbow chips into your batter and mix those in.
2️⃣ Now take your donut pan (I have wilton 6 cavity one off amazon) and spray each donut mold with non stick butter spray. Add your batter evenly into all 6 molds. Add to oven and bake for 10 minutes. Once done, pop out carefully and let cool for an hour or so on a cooling rack till at room temp.
3️⃣ While those are cooling, make up your protein frosting by adding all the dry ingredients (except for rainbow chips) into a bowl and mixing to avoid clumping. Then add cold water 10ml at a time and mix till you have a nice frosting like consistency. Then add your 45g of your greek yogurt and mix well. Add to fridge to keep cool while donuts are cooling.
4️⃣ Once donuts are cool, add your frosting on top, some toppings and then enjoy!
Make sure to give this one a save so you have it handy when you are going to make it!
52 328712 hours ago
80/20 is a fantastic guide for structuring your diet
SAVE THIS POST FOR LATER ↗️
Are you familiar with the 80/20 Rule for weight loss? 👀
It WILL change your life. 🙏🏼
Often referred to as “Flexible Dieting”, the 80/20 Rule is the most effective and sustainable solution to losing weight fast, and keeping that weight off.
💥 In fact, the 80/20 Rule is used every single day by pro athletes, bodybuilders, bikini competitors, business execs, social media influencers and normal people like you and me to stay in shape while eating the foods WE all love.
Here’s how it works…
👉🏼 Eat nutritious, unprocessed, healthy foods 80% of the time
This would include foods like 🥗🍓🥦🍗🥕 most of the day.
👉🏼 Enjoy fun, ‘not-so-healthy’ foods the remaining 20% of the time
This would be allowing yourself to enjoy some 🍦🍪🍫🍷 every now and then.
As an example, you can see in the infographic above that it’s okay to enjoy some pizza and beer every now and then, and it’s aright to enjoy a glass or two of red wine while still making progress on your fitness goals.
The key here is flexibility — fitting in “fun” foods, while not bending or breaking and having an entire cheat day. 👌🏼
🤔 Also, did you know...?
Numerous studies and research has shown that a more moderate, flexible diet promotes better long term success than rigid, restrictive diets at scale. 🔬
This means that if you can be flexible with your diet, you CAN make progress and more importantly, sustain that progress for life.
YOUR TAKEAWAY: Start implementing the 80/20 Rule in your everyday life. As you control calories, you’ll lose fat, be sexy, feel amazing all while having the flexibility to enjoy some ice cream every now and then. And what could be better than that? 😌
Comment “🍔 if you love the 80/20 Rule!
🙉LEARN TO LISTEN TO YOUR BODY🙉
The body is a beautifully designed machine, a machine so intricate needs to be giving the proper furl for it to function Optimally or even at all!
We need to start listening to our body, not our mind...the mind is selfish, and is just looking for its dopamine hit from unhealthy food!
So next time you get a craving sit with it and make the connection that your body isn't craving the food you are thinking of it asking for a certain Macro or Micro Mineral! 🔥So what is you craving telling you?🔥 🍫Craving Chocolate
Your in need of some Magnesium. 🌱Plant based sources: Oats, Cocao, Nut & Seeds. 🍭Craving Sugar
Your in need of either chromium. 🌱Plant based sources: Broccoli, Grapes Oranges.
🌱Plant based sources: Tofu, Lentils, Pumpkin Seeds.
🌱Plant-based sources: Kale, cauliflower, Avocado.
🌱Plant-based sources: Pumpkin seeds, Soya or edamame beans, uncooked oats. 🥨Craving Bread & Pasta
Your in need of some Nitrogen.
🌱Plant-based sources: Tofu, bean, Nuts- a good plant based protein source. 🍕Craving Fatty Food
Your in need of some Calcium.
🌱Plant-based sources: Callard greens, Tempah, Kumara. 🍿Craving Salty Food
Your in need of either Chloride,
🌱Plant-based sources: Tomatos, Kelp, olives.
🌱Plant-based sources: Brown rice, bell peppers, Apples.
So next time your craving a food, either eat it and truly enjoy it or if you want to be strict on you self don't just reach for a healthy option, reach for the right healthy option! 📲if you want tips on other healthy food options, Feel free to DM me or hit the link in my Bio to Join my New FB community, for support on your Journey.
What do you eat that stops your cravings?- comment below
Eat Well, Move Often, Stress Less
it’s sharing facts time
one of the most common questions I get is ‘why am I not losing weight’ and then a run-down of what they’re eating...
this is actually pretty simple
your calories in should be lower than your calories out for you to lose body fat because your body will use the excess fat when your calories are lower
-why aren’t you in one?-
that extra biscuit you didn’t tell your coach about, the 400 calorie ‘health’ smoothie and the mountain of mayonnaise on your tea
all of this counts so by ignoring it you’re just kidding yourself
don’t be ashamed of eating extra bits, but be accountable for them and adapt your food accordingly
-no weight change still?-
this is because your focus is wrong. If your goal is also to add muscle, your actual weight on the scales may not be changing as much as you want.
that is because your body composition is changing from more fat to more muscle so while your weight may not drop drastically, your body fat will do
don’t get caught up with the numbers on the scales, focus on the number of your cals
(all of the above is based on my own research)
BOOKMARK FOR LATER↗️🔰
⚠️SKIP THE MATH AND USE OUR FREE CALORIE CALCULATOR-link in bio👆🏽⚠️
Love this post by @maxweberfit:
"❌ Are you struggling with what your macros should be for your goals? If so, I can help! ✅
However, the first thing I want to point out is this…👇🏼
⬆️ The above steps will help you *estimate* what your macros should be. They’ll get you pretty darn close to perfect, though you’ll likely need to make some adjustments over time.
👉🏼 That said, if you have questions at anytime while calculating your macros, please don’t hesitate to reach out in the comments below.
Lastly, here are a few other things to keep in mind:
1️⃣ When estimating your daily calorie intake in step 1, if your goal is fat loss and calories are below 1,200 or above 2,400 please comment below for help!
2️⃣ When calculating your protein intake, you might want less protein than the 1.0 grams per pound of bodyweight or the 2.2 grams per kilogram of bodyweight.
In these cases, feel free to use a multiplier of 0.8 grams per pound of bodyweight or 1.8 grams per kilogram of bodyweight.
3️⃣ When calculating your fat intake, keep in mind that your preferences come into play here.
If you like a lower fat diet then stay on the lower range of the spectrum, and if you like a higher fat diet stay on the upper range of the spectrum.
4️⃣ Carbs. This one can be tricky, but here’s the logic…
Total daily calorie intake - calories from protein - calories from fat = calories from carbs
Calories from carbs divided by 4 = number of carbs per day in grams
(See above example).”
Follow - @bodysmartfitness
Credit - @thefitnesschef_
The point of consuming food is to remain alive. The point of controlling one’s intake of food is to manage physique and overall health. The point of consuming fewer calories is to reduce body fat across one’s composition. But one constant in all of the above should be one’s enjoyment of food.
When an individual embarks on fat loss, each of the above are important. One must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that hat they are in a state of sustainable caloric deficit. To ensure progress, one may have to change and adjust their dietary habits. But instead of completely changing one’s diet, adherence may be more likely if one makes small changes over time. For example: consuming the same volume of lower calorie foods/drinks that are essentially the same foods/drinks.
This graphic shows two groups of foods/drinks. One group contains over double the calorie amount of the other, yet quantity of both remains the same (apart from the freddo). Crucially, the lower calorie versions resemble the same taste/experiment as their high calorie counterparts (or very similar).
Whilst consumption of lower calorie versions may not be immediately significant, they can be over a period of time. For example, if one swapped daily consumption of 300ml of whole milk for semi skimmed milk for 1 year, they would consume 17520 fewer calories whilst experiencing is minimally compromised.
One must make an informed choice in the knowledge that lower calorie items may contain less of a particular macronutrient. And in the case of low calorie beverages, awareness that sweeteners are included.
Losing fat is not straightforward. It requires a change of habits. But if an individual recognizes opportunities to make small changes which reap big long term rewards, it’s seems short sighted not to take them.
Love these great ideas by @thefitnesschef_
40 39082 days ago
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