Let's talk about Breakfast...🥣
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. 👓
Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high-sugar foods.
Be happy! 😃
The foods we eat are intrinsically linked to our moods, and whilst many of us aren’t morning people, you’ll be less grumpy if you get a good breakfast in you! This is because eating in the morning gives our bodies that essential boost to get us going and also balances blood sugars to prevent those tired and cranky feelings!
Studies 🧐have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," says Christy C. Tangney, PhD, a clinical dietitian at Rush University Medical Center and an expert on the effects of diet and nutrition on heart health.
✅ Advantages of eating in the a.m.
Various studies have found different benefits of starting your day with breakfast, including:
* Having a lower BMI
* Consuming less fat through the day
* Meeting recommendations for fruit and vegetable consumption
* Having higher daily calcium intake
* Having higher daily fiber intake
* Having better performance (memory and attention) (for school-aged children)
So go ahead an make the effort to wake up earlier and eat a healthy breakfast 🙏
Hi! I’m Rianna, for those who don’t know me. I decided to change my life this past September, and become stronger inside and out, and wanted to tell you how much you deserve to do the same. I can tell you that I wouldn’t be where I am without my @goodlifedevonshire family.
If you’re going to change your life for the better, truth is, you’re going to need to make some sacrifices to get there. If you’re truly passionate about it, go for it. Go for it with everything you’ve got. I can promise you a few things:
1️⃣Getting started is going to feel scary AF. You are going to be completely out of your comfort zone. You’ll be nervous, but excited, like a kid starting kindergarten for the first time. You know you’re in the right place, but everything will be new and unfamiliar. Every day will be a new challenge, but a step in the right direction.
2️⃣Not everyone is going to understand your choices. And that’s ok. It’s ok to make yourself a priority. You are worth following your dreams. And the more you do, the more you’ll end up surrounding yourself with people who support and cheer you on.
3️⃣You’re going to succeed. You need to trust yourself. Success comes from passion. It’s not something you reach one day; it’s something you continually do. It’s not one finite moment, rather deciding to learn from mistakes, work with what you have, and persist no matter the circumstances. You can.
Don’t search for the person you want to become; start creating that person. Right now. Chase the sun without distractions. Be who you want to be. You got this. .
Ovo je moj proces u 6 mjeseci. Razlika u kilaži: -7kg. Razlika u osjećaju: nemjerljiva.
Prvih mjesec dana samo sam vježbala, ponekad i 5x tjedno. Rezultat: nije ga bilo, ni najmanjeg pomaka. Nije ga bilo jer bih se nakon treninga “nagradila” velikom Milkom iki nekim hamburgerom.
Onda sam po stoti put skinula aplikaciju Myfitnesspal i odlučila brojati kalorije. U početku sam bila gladna, ali 0.5kg manje po tjednu bila je dovoljna motivacija da ne odustanem. Bio je ogroman šok vidjeti da je šaka tjestenine tako kalorična, a prije bi bile barem dvije šake na tanjuru i glad za pola sata; vidjeti da jedan mali kroasan iz pekare odgovara po kalorijskom unosu cijelom jednom ručku, u kojem ima i mesa i riže i svega.
Došla sam jako brzo do željene težine, a na zadnjem mjerenju vaga je pokazala +2kg u korist mišića. Jeiii 🤗 Napokon sam počela trenirati jer me to veseli, čini zdravijom i sretnijom, a ne samo zbog broja na vagi ili etiketi hlača.
Bilo je cheat dayeva, proslava, ljeta i sladoleda. Ali, nije se dogodilo ništa strašno jer je bitna - tananananaaaa - ravnoteža. I želja 😊
I dalje brojim kalorije. I uživam. Možda to zvuči malo psiho, ludo, too much. Mene veseli. Brojim iz dva razloga. Prvo, teško mi je odokativno reći koliko nečega pojedem i najčešće se podcijenim. Drugo, brojanje je jedini način koji će me spriječiti da ne pojedem pola Kraša za vrijeme PMS-a, sreće, tuge, svega 😂.
I još jedan napokon: napokon shvaćam onu “80% prehrana, 20% trening”. Naučila sam na vlastitim greškama svu mudrost toga 😁
Benefits of Vitamin D @twofitbirdsuk.
If you’re fortunate enough to live in 🌞 baked Florida like KK you probably don't need to pay too much attention to getting enough Vitamin D. For the rest of us who are spending the winter cosied up inside, dreaming of sunnier times though - it’s worth making sure we are getting enough of this incredibly important vitamin.
👉 because it helps to support your immune system and keep you healthy that's why.
It also helps keep your brain healthy, bones strong, fight against depression, and a whole lot of other amazing things!
Luckily, there are many ways to get your daily intake of vitamin D.
The ideal way is Sunlight – around 20 minutes should do the trick, but there's not too much of that about right now so you may need to top up with the following sources. 👇
Another great source of vitamin D is fatty fish such as salmon, trout, mackerel, eel and tuna (canned tuna or sardines both contain vitamin D). And on the plus side, you also get heart-healthy omega-3 fatty acids from fish.
Eggs are also another place to find your vitamin D, however, they will only give you about 10% of what you need for the day.
You can also find it in beef liver and cod liver oil. Cod liver oil could be a better choice than beef liver since it tastes better and is often flavoured with mint or citrus. It can even be found in capsule form.
And…last but not least, if you’re not getting enough vitamin D, supplementation may be the way to go! You can get it just about anywhere. I like the @betteryou_ltd Vitamin D spray which is easy to use especially for the kids.
This week’s challenge is rather simple…make sure you’re focused on getting enough vitamin D all week either through food, liquids, or just by spending more time outside in daylight!
If you accept this challenge, let us know in a comment below!
This is our BIGGEST CHALLENGE YET! And we are so excited.
So many of us start the year off with good intentions: to eat better, to get more exercise, to make healthy choices.... but then life happens and slowly, those goals start to slip to the bottom of the priority list.
Our team wants to help you do things differently this year!
We designed this challenge to help you: - build new habits
- create consistency with feel good behaviours
- learn about yourself and understand your body
- make new friends and build your support network
- take the next step forward in your health and fitness journey.
You will be paired with a coach that will work with you to create a personalized calendar for the 6 week challenge, nutritional support with meal planning & grocery lists, thai massage, and weekly goals for the whole team!
The challenge will also include 3 group workshops to help you learn about motivation, mindfulness techniques, developing healthy self-talk habits to build self-confidence, and healing your relationship with food!
And every time you complete your daily and weekly goals, attend a workshop and share your journey, you will earn entries into the grand prize, worth over $500! Filled with amazing goodies from local businesses, meant to pamper and spoil you.
Our special early bird prices are on until January 27, 2019, and we are only opening up this challenge for TEN incredible people, so hurry and save your spot in this amazing event today!
If you have questions or want to chat to see if this is the right challenge for you, don't hesitate to reach out and you can click the link in our bio to head to our website for more info. :D
‘’I don’t want to lift weights because I don’t want to look bulky’’ .
How many times have you heard that or even said that yourself? Lots of Women especially seem so scared to pick up weights as they think they’re gonna look ‘manly’ and it couldn’t be more wrong.
I never lifted weights before March of last year. To be honest I was just clueless as to what to do and I definitely thought if I started weight training I would end up looking like Arnie 😆 oh how naive I was.
The truth is it takes sooo long to build up good solid muscle mass. And a huge part of it is diet. But it’s the best thing I’ve ever done. My shape has completely changed because of weight training and I’ve never felt more feminine and sexy and comfortable in my own skin. .
If there are parts of your body you’re not happy with you can completely manipulate it and change it through good nutrition and intentional weight training. It doesn’t happen overnight, and you will most definitely feel like nothing is really happening for a while (especially in the beginning while you’re learning and perfecting your form etc) but if you stick at it consistently you will look back and be amazed at your progress.
Tbh when I was prepping for my comp I didn’t feel like I was changing much at all and felt like I’d made no progress even on show day. But when I look back I can see my entire shape has changed and I look so much more healthy and balanced. .
If you’re new to working out I recommend getting a trainer for a couple of sessions to show you how to do it properly as proper technique is so so important. And if you’re currently a cardio junkie and feel like you’ve plateaued slightly, then why not try mixing in a couple of weight sessions. I promise you won’t look back! .
Keep me posted on how you get on, I’d love to know! .
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