Had a small refeed yesterday (basically brought calories up to maintenance for the day) as was starting to look a bit tired and performance was suffering. Maintained weight though so time to keep pushing again 💪🏼
2 115 minutes ago
💥THE TRUTH ABOUT CREATINE💥
So is creatine a steroid? Does it make you bloat and get fat? I heard its bad for your kidneys? Do I need to cycle it?
Creatine is a naturally occurring substance and not a steroid. But what does it do?
The truth is that creatine is currently the most researched and scientifically backed supplement on the market today. Studies have shown that creatine significantly increases power output, muscular hypertrophy (due to retained water in muscles) and strength.
These attributes over time can help you build more muscle and retain more lean body mass during a cut!
There are plenty of variations of creatine but you want creatine monohydrate, the one backed by all the research and happens to be the cheapest and most effective. -
Simply start taking 5g a day while drinking plenty of water (at least half your body weight in ounces) to ensure that you are adequatley hydrated, since creatine causes water retention in the muscles (a good thing!)
You can use an initial loading phase of 20g a day for 4-5 days to saturate your muscles with creatine, than switching to a 5g maintenance dose after that. This may get your muscles saturated with creatine faster, but if you can simply start with the 5g dose a day to start.
There is no need to cycle creatine and I have used for a few years straight now with no ill side effects.
Current research shows that creatine is safe for most individuals to use, as long as they don't have a pre determined kidney or liver issue. For general population it is safe to use as directed.
Know anyone struggling to lose fat and build muscle? Send them here.
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Send Me A DM Right Now and we will see if you're a good fit and then we can get started!
B STANCE ROMANIAN DEADLIFTS
Also known as ‘Staggered Stance RDLs’, these are a great progression towards, or even alternative to, unilateral/single leg RDLs.
Since there’s still some contact with the non-working leg, there’s much less of the balance component that unilateral RDLs require while still reaping the benefits of more traditional single leg variations.
Main coaching points:
- whole or mid-foot pressure on working leg
- feet width at around hip width
- individual preference for how far back to place the foot on the non-working leg as long as it’s far enough to have the knee bent while still hinging at the hip
Fanta - Sumomo + Vitamin E
📖 REVIEW 🍹👀
Well, this was a straaannge one 😜 When I ordered it I thought it was a peach fanta because I read 'momo' but I ignored the SU at the start plus the picture looks like a peach 🍑 Turns out it was actually Sumomo which is plum. What an interesting drink. I'm not sure why Fanta in Japan keep putting extra vitamins with their drink 🏥 To be honest I wouldn't get this again but I think it was a limited drink last year 🤔
One of the best feelings in the world is waking up and feeling comfortable in your own skin. no skipped workout or any treat could ever replace the feeling of confidence you get when you see progress 💁🏻♀️😘😝 #fitbum
It’s great helping others, but it’s even better when you get contacted by old friends from High School to help them with their Health Physique Performance.
Amazing what you can accomplish in just 4 weeks.
SKINNY CHOC BROWNIES! .
The votes are in, and you voted for “the girl” 🙄
They are actually quite nice to be honest. So as promised here’s the recipe ❤️
1/2 cup of flour
1/4 teaspoon on salt
1/4 teaspoon off baking powder
1/2 cup of cocoa powder
1/2 cup of Greek yogurt
2 tablespoons off almond milk
1 teaspoon of vanilla extract
1/4 cup of mini dark chocolate chips
.......1 Preheat oven to 180c Spray an 8x8inch baking dish with non-stick cooking spray.
2 In a large bowl, whisk together flour, salt, baking powder and cocoa.
3 In a small bowl, whisk together yogurt, egg, milk, and vanilla until smooth. Add wet ingredients to dry ingredients and stir until combined . Fold in mini chocolate chips.
4 Spread batter into prepared baking dish and bake for 20 - 25 minutes. This cake is very moist and fudgy - do not overbake. It will set as it cools. Allow to cool before cutting into pieces! .
***remember what I said about helping your partner, helping your friend, do little competitions, keep them motivated, and win together! 🙌🏽❤️
We already know calories are energy and that your body uses this energy to fuel your daily activity but what happens if you eat more or less than you need each day?
You’ve probably already guessed it, but eating either too many or too few calories will directly impact your weight.
When you don’t eat enough your body compensates by burning stored calories (fat) i.e. weight loss and when you eat too much your body compensates by storing the extra calories as body fat for another time i.e. weight gain.
This is best demonstrated through the energy balance equation, which has three irrefutable rules;
Eating more calories than you burn will result in weight gain
Eating less calories than you burn will result in weight loss
Eating the same number of calories as you burn will result in weight maintenance
In order to calculate the calories that you need to survive on a daily basis I would suggest to multiply your weight in pounds by 14.
If your goal is fat loss here's what to do:
For fat loss you want to take your maintenance calories and lower it by 20%, this will give you a good starting point to lose weight at a rate of 1 – 2 pounds a week whilst increasing the chances you’ll maintain your muscle mass.
For muscle building:
For muscle building you want to take your maintenance calories and add 10 – 15%, this will give you a good starting point to gain weight at a rate of 0.5 – 1 pound a week whilst keeping fat gain to a minimum.
Remember guys our Flavour of the Month bars are never around for very long so if you don’t want to miss out on August’s “Black Forest Gateau” grab one while you can! .
📸 another fabulous cross section shot from @_jasminesophie
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Всегда мечтала попробовать это печенье! Выпускали его не в России, но вот с сентября 2015 года мы можем прикоснуться к этому печенью поближе и их производство началось в нашей стране. 🇷🇺 Теперь не надо искать, просить привезти или заказывать через интернет, он стал доступнее и перестал быть деликатесом, просто идем в любой магазин и берем. Что я и сделала👇🏻
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🔍Перед вами #OREO Original
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📍Производитель: Россия. 🇷🇺 ⠀⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀
📝 Печенье #OREO с какао и начинкой с ванильным вкусом.
⚖️Вес одной печеньки: 9,5 гр.
Печенье из себя представляет две половинки, которые соединены кремовой начинкой.
Можно увидеть, что начинки совсем не столько, как показано в рекламе и на пачке, очередное разводилово и не особо приятное, честное слово.😬
Попыталась лизнуть и начинка оказалась приятная, кремообразная, не жидкая, вкусная, немного было сладковато.
Печенье жестковато, хрустит, но крошки от него везде, приятно отдает оттенками какао и шоколада, а в сочетании с начинкой белого цвета дарит неплохое сочетание. Мне показалось, что не особо и приторное оно было.
Оно абсолютно обычное! Я получше могу сварганить у себя дома.👩🏻🍳
✅Но вот прямо ВАУ вкуса, к сожалению, не случилось. Печенье неплохое, приятное, в меру сладкое, с жирноватой начинкой в сочетании дает отличное и вкусное лакомство. Но, я не возьму по той обычной цене, по которой оно продается. Только, если будет по акции, то непременно прикуплю.
Мне в принципе понравились печеньки #OREO и радостно, что теперь они выпускаются у нас в России, стали более доступнее, вот только те заграничные, кажется, были вкуснее.
Те, кто ещё не пробовал это печенье, советую попробовать.😉
🔢Калорийность одной печеньки (9,5 гр.) - 45 ккал.
💰Стоимость: 100 руб.
🏪Нашли в супермаркете #Пятерочка
⭐️Внешний вид: 5/5
⭐️Объём начинки: 2/5
🏆Общий рейтинг #OREO Original: 3/5
Всем приятного аппетита!❤️🍽
The one time I’ve been glad that what I ordered was a small portion.. because it meant I got to try the best bircher muesli I’ve ever had! The poached pear was a joke and absolutely made it. Also, you get 20% off here if you sign up to @crossfitwanderlust_bali so it doesn’t even really count if you order two dishes 🤷🏽♂️
The bruschetta were amazing! There are four flavours to pick from and you can mix and match as you wish. I wanted to try them all so ended up with mushroom, avocado, beetroot and smoked salmon - very tasty but just not enough for me after a workout.
I only found this place in my last few days but this is definitely one to check out for breakfast! #TempsTips#TravelLadVice ✈️🍺✏️ #Canggu#Bali#Indonesia
Healthy Vegan Treats!
Image by @plantbasedali_
Link in bio for FREE 14 Day Meal Plan!
1 1831 minutes ago
LEANER WITH NO TRAINING?
Yup I had a full week (well near enough 10 days) without intensive training, only a few Pilates and Yoga sessions 💆🏽♀️ So why am I leaner??? Surely that doesn’t quite add up
STRESS .... aka the devil!! My body was massively stressed, over worked, over trained, my gut health was horrendous, immune system shot to pieces, I pretty much just felt like a pile of 💩
So along with a massive change in diet from my practioner (low fod map) he also suggested I take some time to de-stress my body, which yep meant no training (p.s - I’m still trying to eat the same amount as I usually do pretty much)
I honestly feel soooo much better for it! I’ve been listening to my body and giving it what it needs .... so I’m feeling less bloated, I have more energy, and just feeling all round 👏🏼 I have started incorporating training again this week, starting with my quick 15 min hotel room workout (next post) followed by a weights session and maybe a class
Don’t be scared to take some time out! You will not lose all your gains in a week or 2, and if you do .... welllllll at least you’ll feel more relaxed 😜
(🇧🇷👇🏽nos comentários) Ich kenne jemand der viele Schwierigkeiten damit hat, die Worte Bohnen und Kuchen in einem Satz zu benutzen. Zum Glück ist dieser Jemand nicht so konzediert ein neues Konzept zu verfassen und offen für ein neues Erlebnis. Aber weil ich, ops... Jemand eine gute Kombination aus Kohlehydrate und Eiweiß braucht, hatte Sie Bohnenkuchen und Käsekuchen kombiniert und voilà: Kirsche-Bohnen-Käsekuchen! Klingt gruselig aber glaube mir, der schmeckt super!!
🍰480g weiße Bohnen 🍰30g Whey ESN
🍰60ml @pumperlgsund oder 2 Eiklar
🍰Ne Menge Tröpfchens #flavdrops#schmalzkuchen@got7nutrition -
Bohnen abgießen, kalt abspülen und mit den restlichen Zutaten gut pürieren!! Teig in eine 16cm Silikonform füllen. -
🎂Quark-Masse 🍰250g Quark
🍰40ml @pumperlgsund oder 2 Eiklar 🍰Halbes Päckchen Vanillepuddingpulver
Eiklar steif schlagen. Alle anderen Zutaten bis auf die Kirschen, verrühren und zuletzt das Eiklar und die Kirschen zugeben!!!
Quark-Masse einfach auf Bohnenmasse und bei 160° ca 40-50 Minuten backen!
#bohnenkuchen original Rezept von @noreen_food_fitness und Kirche-Bohnen-Käsekuchen von @dietina - [Werbung wegen Markennennung]
Recently got a lower back injury, its shitty, who knows how long ill be out and not training but hopefully I recover fast and come back stronger. I have whole new physique I'm trying to bring. A setback will always be a comeback for me...🙏
5 DAY-SPLIT by @kruckifitness
Of all the training splits out there, this one is my personal favorite! The 5-day split is another great program to follow. While it is one more day in the gym every week than the 4-day split, doing this split allows you get more total training volume every week. If you have the time, this split can be very beneficial. But just make sure if you decide to do a 5-day split, do it right.
On a 5-day split, it’ll be split up into 2 strength days and 3 hypertrophy days. You’ll have a strength day for both your upper and lower body, and the 3 hypertrophy days will be split up into a push day (chest, shoulders, triceps), a pull day (back, biceps) and another leg day. The training week will go as follows
Day 1: Upper Strength / Day 2: Lower Strength / Day 3: Rest / Day 4: Push / Day 5: Pull / Day 6: Legs / Day 7: Rest
On the strength days, try to focus on hitting heavy weight for low reps (anywhere in the 2-8 rep range should be fine). The goal of the strength days is to create more muscle building potential.
Hypertrophy days will focus on moderate weight, higher rep exercises (in the 8-15 rep range). You’re not going as high on weight, so do your absolute best to do all exercises with perfect form, and really feel every rep, as you should for the strength days as well. -
With the use of this split, a caloric surplus, and progressive overload (try your best to improve your total training volume every workout), you are setting yourself up for muscle building success.
Do you use a 5-Day Split? Comment and let me know!
9 112814 hours ago
when you want some sweet potatoes post-workout but it’s way too hot you make this... Cinnamon Sweet Potato Protein Smoothie 🍠🍨 tastes like dessert 🤤 let me know if you guys try this out!
details—> frozen roasted cinnamon sweet potato chunks + 1/2 frozen banana + 1/4 avocado + ground flaxseed + 1 scoop @revere vanilla chai protein + cinnamon & salt + cashew milk for consistency. all blended in my vitamix then i stirred in some cacao nibs & topped it w/ some PB
129 318115 hours ago
KNOW - HUNGER CONTROL
How do you control your hunger?
1. Prioritize protein: You know by now that protein is the most satiating of the 3 macros (Pesta Samuel 2014 Weigle et al 2005) meaning that it’s ideal for increasing fullness (CrovettI et al 1998).
2. Stay hydrated: Sometimes when you THINK you’re hungry you’re actually thirsty by staying hydrated & by drinking lots of water you can positively influence weight loss/appetite by reducing kcal intake (Daniels & Popkin 2010, Dennis et al 2009).
3. Eat your water: Most foods that contain lots of water are also low in kcals & high in volume which aids in reducing overeating & increasing fullness (Latner et al 2008 & 2009).
4. Increase fiber: As above, most “volume foods” are also high in fiber which has shown to be beneficial for increasing fullness & reducing kcal intake (Keenan et al 2006, Tucker & Thomas 2009).
5. Eat slowly: Eating fast is associated with overeating, lower satiety & “pleasantness” ratings vs eating slow (Andrade et al 2008) meaning that by eating slowly, you can increase fullness & actually enjoy the taste of your food more.
6. Have a coffee: Caffeine can have an acute effect on decreasing kcal intake by exerting “appetite suppressing-like” effects (Astrup et al 1990).
7. Sleep: Lack of sleep is associated with increases in ghrelin (Taheri et al 2004, Spiegel etal 2004) meaning that you are more likely to be hungrier going into a meal than when you get a good night sleep.
48 34859 hours ago
‼️NUTRITION: This can MAKE or BREAK your fitness goals! ⚠️
I like to look at this way, if you’re going hard in the gym and giving it your all, and your nutrition isn’t on point, then your efforts in the gym aren’t given the support they need to get the results you want‼️
🍗🥚🍠🥦🥑I follow a flexible dieting approach to my nutrition. I’m not restricted to a meal Plan of only 10 foods. I get to choose which vegetables, carbs, fats, and proteins I want to eat! Of course the foods I eat are all whole nutritious foods because I value HEALTH! 😁
✅MEAL PREP: Is the BEST way to ensure you are prepared and getting your nutrition right! Today I grilled up some chicken breast for the week and I used of variety of @feastmodeflavors seasonings so I get to change up the flavors of my food! You can use code “Alyssa” to save 20% if you want to try some of your own too! 🤗
👀Go Watch my Instagram Story 📚& Story Highlight “NUTRITION” so you can see how I meal prep and grill my chicken for the week! 💕
✅Click the link in my bio and sign up for One on One coaching! Spots now available!! 💕 💊@steelfitusa % code “Alyssa”
🐻 CBD GUMMY BEARS @forsundayscaries “Alyssa”
🎥 CHECK OUT MY IGTV 📺 .
#transformationtuesday because i was scrolling through my old facebook pictures and i came across this. i don't have a lot of pictures of my body pre "brooke n burritos" and that's mainly because i never liked how i looked. i found veganism in december of 2015 and went cold turkey right away. i did it all wrong, instead of eating a healthy amount while still remaining plant based- i was plant based and eating nearly NOTHING. i'm talking like 1,000 cals less a day people on top of dance and excessive cardio. i moved to florida that following summer and with all the stress, hot working conditions, and busy schedule i was losing more weight and having less concentration on my diet than before. i lost so much weight my first few months in florida, it was insane. in the photo on the left, i had just started my Disney College Program and i went through a lot of changes. i could bet i looked at the picture on the left and could say i still wasn't "skinny enough". and man am i SO glad i don't have that mindset anymore. i love food, i get my cals in, i don't care if i'm "skinny enough", i'm not afraid to pick up weights and gain muscle, and i'm LIVING. that girl on the right may not be 93 lbs anymore but i'm eating on a flexible, comfortable diet/lifestyle and hittin the gym in a healthy way now. it may not look that different physically in those pictures but mentally, those are two different people. yes it's important to grow those muscles but you can't forget to grow your mind! your mindset can change everything 💪🏼
#health#fitness#fitchick#fitnessmotivation#fitchicks#flexibledieting girlswholift #fitnesslife#fitnesslifestyle#fitgirl#workout#vegan#vegansofinstagram#veganlife#veganproud#veganfood#veganfoodshare#vegansofig#veganism#veganfitness#veganlifestyle#vegancommunity#veganfit#vegangains#veganprotein
17 4248 hours ago
I feel like I only look good in a bikini if I’m flexing 😂 s/o to all my girls with athletic bodies 💪🏼💕
I was going to share the zoodle bolognese 🍝 I just made, but remembered it was #toasttuesday 🍞, so here’s this instead. Check out my stories for a sneak peak - recipe for the zoodles coming this week!
This gluten-free toast is from @matchabar and smothered with almond butter, banana, blueberries, bee pollen, and @thecoconutcult yogurt. 🙌🏼
Food is good, but good company is even better. Enjoyed this toast over conversation with @kyliemks.
28 139110 hours ago
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