I have some time off from work, so I’ve designated today as a self-care day. I’d completely intended to spend it in full Nap and Bake mode, but I decided to do some nice, relaxing yoga, which turned into core work, which turned into a run, so by the time I was done with all that I was an absolute Food Monster. Refuel lunch was a preemptive Thanksgiving leftovers sandwich on my cranberry walnut sourdough from yesterday! Beer mustard, spinach, turkey, and some d i v i n e Grand Cru from @rothcheese, accompanied by a pile of steamed sprouts and broccoli.
Sorry that all my posts are of food. It’s just the love of my life. 💕
0 311 minutes ago
Instead of my usual coffee post workout, I have opt for this Matcha latte, made with 150ml of unsweetened almond milk.
Matcha is not only tasty (one of my favorite flavor for cooking & baking), it is also packed with plenty of goodness for our bodies.
Studies have shown Matcha is enriched in EGCG which is a powerful antioxidant that enhances weight loss, helps prevent type 2 diabetes, heart disease etc.
The EGCG may also boost our metabolism and our immune system.
Just like all other foods and diets, it takes more than one type of food for us to see health benefits, it is all about the balanced diet.
To have growth, we must be open to change. .
If you’ve been following me a while you know how much I love keto.
About 6 weeks ago I entered a new phase in my training and started lifting heavy again to focus on building quality muscle without putting on extra body fat. In fitness, we call this a “reverse diet” and “lean bulking”, and it should be done carefully and under supervision if you want to avoid rebound. Get a coach to help guide you through this! I wouldn’t have done it without mine.
Keto is a fantastic (and flavourful) tool to help you achieve your goals, but it’s not the only way. I don’t believe people should eliminate food groups indefinitely - your body is an incredible machine that will fight you for survival in the presence of a deficit. To avoid fighting your physiology and “plateau” (you won’t win that fight with willpower alone, I promise), you need to integrate phases into your training and diet. .
Sometimes it’s scary, but it pays to switch things up to keep your body (and palate) guessing if you want to get past a sticking point.
Need a Monday morning pick-me-up? 🤤 Have a bite of this power-packed #avocadotoast at our Ocean Ave location, or browse our refrigerated sections for other meals made by @cafegratitude, @welovemcafe, and more! Visit the Locations tab on our new website to find your nearest Earthbar today (link in bio)! #earthbar
3 302 hours ago
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photo by @EyeRecap
3 1252 hours ago
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I have been CRAVING pizza for weeks and on Friday when coach said make sure you eat an extra 70g of CARBS on Sunday, I took it as a personal challenge to find a pizza that would fit my macros and keep me full. • I wanted to make my own crust but I’ve been cleaning and prepping for thanksgiving. • SO THANK YOU @traderjoes. This crust is GLUTEN FREE AND FAT FREE. • Next time I’m gonna plan this out better and use low fat mozzarella instead of low fat swiss cheese because it didn’t melt well. • This entire pizza is 655 calories ... 113.6g Carbs + 7.3g Fat + 18.1g Protein. • I think I CRUSHED my HIGH CARB day and glute workout. • Tomorrow i decrease my fats by 10g, this should be interesting!
💥FAT LOSS SCHEDULE💥
For more fitness/nutrition info follow @roballenfitness.
Nice little summary of what a well-structured day can look like by @iqphysique96 👌🏼
"I don't have time!"
I get it. Many of you are busy professionals with families and other responsibilities. In the morning, the kids are cranky and you have to rush for work. In the evenings, you are freaking exhausted after work. You don't even want to do anything and debate how you will hit your workout or cook a healthy dinner
Your results require some planning. Many of my busy clients do well by training in the morning because they can just get it out of the way before the rush of the day hits. This is usually complemented with a tiny meal beforehand and a larger post-workout meal
You can fit the workout wherever is good for you. Ideally, when you’ll be able to do it consistently. Try to always aim for 30-40 grams of good quality protein at each meal
Remember: your calories consumed have to be less than what you burn. Also, aim for 1 gram of protein per lb of bodyweight. Keep this up and you’ll do fine 😉
Chicken And Broccoli Stir Fry - 🥦 🥢 Absolutely banging Friday night Fakeaway! Who’s giving this one a go? Swipe along for the recipe 👉🏼 upload your pics #baberflavour
47 8753 days ago
Thinking outside the box with this chicken and game changer sweet potato combo by @livevitae .
I often get bored of cooking the same foods thats why it’s important to use different cooking techniques to transform the taste or texture of food.
I have transformed the chicken breast with some anti-inflammatory spices. I added a middle eastern flavour combo with cumin, cinnamon, ginger, turmeric.
The sweet potato is cooked essentially like a jacket potato but what is called hassleback style. Finely making slits nearly all the way through to the other side. It is then coated lightly in coconut oil and baked in oven.
Protein 43 Carbs 48 Fat 10
Extra large sweet potato - sliced 3/4 through to the other side
1 tsp coconut oil
3 cups chopped kale
150 grams Cherry Tomatoes
1 medium free range chicken breast
1/2 tsp each of cumin seeds, ginger, cinnamon, turmeric.
1. Preheat oven to 200c
2. In a bowl add the chicken breast to the spices, splash of apple cider vinegar and allow to marinade for 20 or so Mins.
3. Add the slit sweet potato to the pan, rub lightly with coconut oil and bake for approx 30 minutes until softened. Add to the oven.
4. Remove from the pan from the oven.
5. Add the remaining oil to the change pan. Add the chicken breast skin side down to the pan and the tomatoes. Put the pan back in the oven for another 20 minutes.
6. Remove from the oven. Check to see if chicken is cooked through.
7. Add the kale to the pan and allow to soften with the residue heat.
You can double - quadruple up the ingredients to make a sufficient meal prep for a few meals saving time in the kitchen!
Tag someone who needs to upgrade chicken and sweet potato recipes!
📸 @livevitae .