I was so nervous for my appointment you have no idea. It have been 2 weeks after my first consultation, so grateful there is an improvement!! Swipe to see the garang Dr. Chee from @signatureclinic
Thanks to her consultation n support (n monitoring 😂) i have made improvement even when i have not started my treatment.
My body score goes up 10 points within 2 weeks! Reduced 2kg, gained muscle for upper body, and most important I felt so much happier and energetic ✌
The thing that really help me are
1) knowing the truth about my body condition
2) professional consultation and personalised advices by Dr. Chee
3) consistant work out (i didnt go to gym, just move more, do push up before sleep, naik turun tangga n do chores)
4) being more consious on my food intake. I am not the strongest when it comes to food, but i try to make better decision for my own body n health.
My aim :
Visceral fat to go down from 17% to 4%
Stronger + fitter + healthier + happier
Ideal body weight = 56kg (now 62kg reduced 2kg so far yeay!l
Will share my journey with all of you n i am sure you do even better than me 😁
Good luck to us!!
We often say that successful weight and fat loss is 100% mindset, 80% nutrition and only 20% exercise. But exercise is as important as diet and motivation. That 20% is still a major player for us to achieve our body goal. If we move around, it helps burn the calories. So, we should make some time for exercise.
If we're busy with office work and don't have spare time to exercise on weekdays, then incorporate bodyweight exercises in our free time.
Some exercises that we can do as an office worker include:
➡Walking to the office and home if it's only 10 minutes away or less
➡Standing and Moving around our work area or around the office once in a while
➡Using the stairs instead of an elevator
Seems hard? It is at first, but, we have to make do. We make it into a habit and will eventually enjoy it!
FOLLOW ME for more tips
Grab your FREE weight loss guide here
Gotta keep stepping up your game. Reach a new level. Push to the next. Hold yourself in higher regard. My body is now capable of things it once was not capable of. All due to pushing through the doubt and pain. It’s a horrible feeling to be unhealthy. On the flip-side, it’s immeasurable how good it feels to be healthy. Makes it that much sweeter having the perspective and knowing what it took to take ownership and earn the health!!! It’s a feeling I will share with as many people as I can... to help them experience the same!!
🔥🔥5 EFFICIENT WAY TO BURN FAT FASTER🔥🔥
🚴 Make Time for Endurance Training
Try to make time for long cardio workout sessions at least once a week. Running, walking or cycling at a comfortable pace for an extended period of time is a great way to ensure that your body is burning fat. Your body uses fat as its fuel source for the majority of your long workouts. Once you start to push yourself and increase your intensity level, your body will tend to burn stored carbohydrate for energy. Try to stay at about a 6/10 intensity level. I believe that spending 60-90 minutes focusing on yourself each week is also healthy for your emotional well-being.
🏃 Do Some Interval Training
I am a huge fan of interval training, because of the post-workout fat burning effects. During a high-intensity interval workout, your body is using carbohydrate as a fuel source, but the recovery process will burn fat. Interval-style training takes less time than steady state training, and you can get incredible fat burning results from doing just a 30-minute workout. Try to train in this style two days per week.
🤸🏻♂️ Strength Training
Building lean muscle mass will help you burn more calories, even while resting. It takes more calories for your body to sustain lean muscle mass than it does to sustain fat, which means building muscle makes you a better fat burner in the long term. A strength-based workout also pushes your body to recover; therefore, you get double the benefits and will burn fat long after your workout.
🍴 Replenish Well
The fuel that you choose has a direct effect on the results you’ll get from your body. Focus on ensuring you have a good balance of carbohydrates, healthy fats and protein every day. Pay special attention to consuming protein within 30 minutes of your workout, especially on your long workout day. Also, be sure that you have a small amount of carbohydrate after your workout to help restore your body’s muscle glycogen.
🛏️ Get Some Rest
During rest, your body adapts to the demands that you place on it. If you’re working hard five days a week, using two days to allow your body to recover and regenerate is a good idea.
All The Best, Tyson ❤
When it comes to keeping your nutrition on point, it’s evident that most people tend to slack off a bit over the weekend, due to socializing, not being in normal work routine or due to restricting themselves all week and treating themselves on Saturday and Sunday.
It’s important not to beat yourself up if you do slip up. Remember, one bad meal isn’t going to wreck your progress. It’s only when this “one bad meal” turns into a whole weekend of bad eating.
▪️Plan. If you know you have a party with pizza/alcohol, allow for this in your macros. Having these things does not set you back, providing you allow for it. Just don’t back it up with a massive kebab after being out all night and make sure you choose lower calorie option alcohol instead of calorie dense ones such as cocktails.
▪️Eat the cake (but don’t eat 3 pieces, lollies, soft drink and biscuits all at once). Everything in moderation - don’t be a guts and eat everything. Be satisfied with a treat and stop there.
▪️Stay hydrated. Often, when you’re hungry, you’re actually just thirsty. Have a glass of water before meals to ensure you don’t overeat. And if you’re drinking alcohol, have some water in between to stay hydrated and be better off the next day.
▪️If you’re planning on going out for a big one, it’s pretty likely you’re not going to get your workout in the next day. Be active beforehand - do your workout, get your steps up and make the most of getting your NEAT up on the dance floor while you’re out 💃💃
3 1612 minutes ago
Thanks to Jerone and Joel from @fitbysix for organising an awesome charity event. The purple team killed it. Well done to everyone who took part
My amazing clients and the extra people in our team went above and beyond.
If you are looking for a natural weight loss solution.
🍓 Visit link on my bio . . .
@meowmeix - Eating healthy should still be delicious 😋 love this recipe post by my boyfriend @chris.rocchio_fit 🙌 More info below:
Eggplant Mozzarella w/ Grilled Chicken Breast: You have to try this recipe as a side for one of your entrees, even if you don’t pair it with chicken like I did here. Its so easy to make and reminds me of old-school home-cooked Italian meals with the fam. ———
Ingredients: 1 Eggplant, 3 oz Fresh Mozzarella, 2 cups Marinara Sauce, 3 Basil Leaves, ———
0.Slice eggplant into 1/2” pieces, and sprinkle with black peppercorn and a little Himalayan or Celtic sea salt. Cut mozzarella into 1 oz slices.
Preheat oven to 400 degrees
Lightly grill eggplant on both sides
Put Eggplant in pan and place 1 oz slices of cheese, 2 tbsp marinara, and 1 basil leaf on each piece.
Bake in oven for 10-12 minutes or until cheese is melted.
I recommend added eggplant to your diet for several reasons:
⁃Nutrient dense and high fiber in very few calories
⁃May reduce risk of heart disease by lowering LDL levels and triglycerides (2 blood markers that can lead to increased risk). (1, 2)
⁃May promote blood sugar control by reduce blood sugar absorption and increase insulin secretion. Also the fiber helps, and all of this promotes weight loss as well. (3, 4, 5)
⁃High in antioxidants and SRG’s (cancer-fighting). (6)
•Thanks @livevitae for the style inspo ———
ONLINE PERSONAL TRAINING
It doesn't matter where you are in the world, I can help you reach your fitness goals.
Want to gain muscle? I CAN HELP!
Want to lose excess body fat? I CAN HELP
Want a body to be proud of and have the confidence to show off a bit of skin? I CAN HELP
Want to lose weight and maintain as much muscle to show case your hard earned gainz? I CAN HELP
So, if you're male or female and aged 20-50 and the above points apply to you, apply for your FREE consultation by clicking the link in my bio!
Just a heads up, this is a premium service which gets you resukts with a fraction of the price of a face to face PT. #justsaying
2 815 minutes ago
🍑 Leg day inspo! 🏋️♀️
#Repost@jasmineshaheen featuring @_beahjimenez@shyythyy ..... ⠀.. ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀.
SIGN UP & SAVE $5 OFF YOUR ORDER! 💰
FREE DELIVERY 🚛.
FAST DISPATCH. 🏎
FREE GIFTS WITH EVERY PURCHASE 🎁
AFTERPAY INSTORE & ONLINE 💳
BIG BRANDS AT LOWEST PRICES.
SYDNEY HEALTH & NUTRITION.
shnonline.com.au⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
2 1815 minutes ago
This has been a long post in the making and way overdue. Let me just say I really appreciate whoever takes the time to read it. ———————
One of the main factors that prevented me from posting my full story (check out the very first post in my feed) is mainly due to insecurities that I had with my body and self acceptance in general. This wouldn’t be a health/wellness blog if I didn’t show you the person behind it. So let me properly re-introduce myself. My name is Nawal, 28 years old. I’ve been on this weightloss journey for 2.5 years and still going. The picture on the left was me in 2015 attending my best friends wedding, at my heaviest (245lbs./112kg) and the picture on the right was me 2 months ago (down 80lbs/39kg.) ———————
I started this journey because I finally got fed up with the excuses I kept making. I was tired of always feeling/being the “fattest” one in the room, tired of pretending I was okay and tired of being tired. I took it day by day, tried not to overwhelm myself with trying to lose it fast. I didn’t starve myself, rather I turned to cleaning up my diet by eliminating processed foods and eating fresh wholefoods and that alone kick started my weightloss. I saw results within weeks and that gave me the confidence to keep going. I initially focused on my food only until I felt comfortable enough to introduce another factor; exercise. I kept it simple by going on brisk walks in the park (when the weather permitted) or treadmill. As i lost more weight, My love for running began. It started to become a lifestyle rather than a “diet”. Once I felt I needed a change, I joined a gym and started to include more strength training into my routine. My latest drive has been found through @crossfit ——————
I’m still a work in progress and I hope by sharing my story, It will help anyone finding themselves struggling with their weight and to let them know that they have it in them if they prioritize their health above all else. Thank you again for reading. Much love 💗
🌅 You're only one workout away from a good mood.
🔶 The only bad workout is the one that didn't happen.
✨ Daca poti vedea antrenamentul precum o relatie, atunci stii ca nu il poti insela si sa te astepti sa functioneze.
👉 Follow @dmc.homeathletics for more
ROASTED CHANA FOR WEIGHT LOSS
The roasted chana is an amazing source of protein, fiber, minerals, folate, and fatty acids that promote good health in numerous ways. Roasted chana is also very low in calories and can satisfy the hunger with slight consumption and helps in weight loss.
Slim Fit Diet Care
Dietician Puja Bansal
Set Your Appointments! Call Us At:
# 110, A Block, Behind UCO Bank, Near Anaj Mandi Sirsa.
The Goblet Squat develops lower-body strength, size and power similar to other versions of the Squat. However, it has a few unique benefits compared to the Back Squat and Front Squat. .
⚫ TEACHES PROPER SQUAT FORM:
The Goblet Squat is the perfect option for an athlete learning how to squat. Someone who has little experience in the weight room can be confident they're squatting with at least decent form if they can keep the weight in contact with their sternum and stomach, and their elbows touch their knees. If not, the fixes are relatively easy, as described above. .
⚫ EASY ON YOUR BACK::
If Back Squats are uncomfortable or hurt your back, then Goblet Squats are a great option. The goblet position shifts the load to the front of your core and allows for a more upright torso position, which is easier on the spine. In fact, Goblet Squats can be considered a weighted core exercise, because your abs, obliques and other core muscles have to engage to perform the exercise properly. .
⚫ CAN LOAD UP THE WEIGHT:
Many athletes and coaches make the mistake of categorizing Goblet Squats as a beginner exercise and only do them with light weight. Yes, it's a great teaching exercise but that doesn't mean you can't go heavy. You will ultimately be limited by how heavy the dumbbells are in your gym, but feel free to load up on the weight and challenge yourself. Even strong athletes who regularly Back Squat hundreds of pounds can benefit from heavy Goblet Squats. .
⚫ MUSCLES THAT WORKS WITH GOBLET SQUATS:
The Goblet Squat promotes muscle engagement similar to other variations of the Squat. The prime movers are the glutes and quads, but other muscles in the lower body also contribute to the movement.
Add Goblet squats in your leg day routine and get all the benefits.
This sums up how I feel about life right now, everything is such a huge blessing. And I’m understanding more now the power of the word .
Response to your ability..
My only competition is with me and my potential.. I want to lift up inspire and love in people... I love people soooooo much, everyone has such a powerful story, everyone is strong, and beautiful... everyone has what they need to move forward in life inside them... .
I have a story and I’m creating my masterpiece every single day.
Happy Saturday to all of you beauties .
I love you
DOUBLE TAP 💯 .
📸 : Love this from @rodbillionaire 👌 .
.🥁🎻🎺🎹🎸🎷📻🎧🎤🎛️🎚️🎙️🎶🎵🎼🔔♥️📯📣📢🔊 I'll be releasing my new album in 2 Weeks 👉 Follow @rodbillionaire 👈
👉 Follow @rodbillionaire👈
🌎 Feel free to re-post and don't forget to tag 🌎 Follow ⚠️ Turn on post notifications is a must ⚠️
2 2329 minutes ago
Saturday’s are for protein shakes and booty weight dates with my bae @jessgodbierfitness 😍🍑 obviously got my @scivation_anz bcaas to keep me hydrated and energised ✨