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MUSCLE GAIN AND FAT LOSS FOODS by @kruckifitness
Depending on your goals, whether you're trying to gain muscle or lose fat, there are specific foods for each goal that can help you hit those calorie numbers right. -
For fat loss, you want to mainly stick to micro nutrient dense, high volume foods. Things like watermelon, strawberries and raspberries are all great fruits that you can eat a lot of without too many calories. The same can be said for the other foods.
For muscle building foods, high calorie foods can be really helpful. That's why things like coconut and olive oil are in there. It's a very easy way to get more fat in. Also, good high calorie foods with good carbs are bananas and granola. And on top of good fat sources, peanut butter, almonds and avocados are great additions to throw in for more calories.
Choosing the right foods depending on your goals can make things a lot easier. -
What's your favorite food on this list? Let me know in the comments!
Deconstructed gyros for dinner 🥙 no complaints here
1 10341 minutes ago
Put your game face 👺on - EVERY. SINGLE. DAY. .
I just cannot tolerate half-hearted bland energy you are feeding your goals. Hey if you really want it, you will bring all the fight you have in you. Excuses, laziness or boredom take you so many steps backwards that eventually your standards & self-esteem will start taking a hit. It’s much tougher to recover when nothing motivates you anymore.
What most people don’t realize is that THEY are 100% #responsible for the unfinished #dreams & failed #goals. If you walk into the gym with a bored face & distracted mind just willing to barely-make-it-through the 30 mins - man I really don’t want to be in that gym with you. And it will be almost pitiful to expect any results ..
❌Your workout is not a chore. It’s not a punishment. Slap a smile on your face & dominate the session. Just do it without any baggage. Do that squat so well that you can actually imagine your body looking like your dream-physique.
Begrudgingly eating salads/veggies/fiber is like throwing a tantrum & honestly you should be #grateful you can afford to procure clean nutritious food. Bring in a little more focus & little less drama. Food is fuel, not your source of pleasure. .
Nobody cares how uncomfortable/ unhappy you are in your current shape - and nobody should but “you”. Get rid of that nasty attitude of self-pity & excuses & go put that game face 👺on .. .
For more hard-hitting motivation follow @edmylett MAX OUT #fangirl .
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Plenty of research has found that too much sitting is linked to a range of health risks, from cardiovascular disease to early aging. But the new paper, published in the American Journal of Epidemiology, finds that replacing just 30 minutes of sitting with any kind of movement, every day, could help you live longer.
1 3a minute ago
Yesterday was my fiance, Tom's, birthday. Naturally, as I went out shopping for his present, I bought myself a wee gift. Egg poaching cups. I am yet to fully master them (and tbh my normal poachies usually turn out quite well now) but am quite enjoying eating "boobie" toast for brekky!
Hi friends 👋
I hope you’ve had a great week. I took a little Instagram hiatus for a few days because life happened - I took on too much, got overwhelmed, and needed time to rest and take care of myself.
I used to beat myself up for not being able to handle everything. I like feeling like superwoman and doing all the things!
But I’ve learned that it’s ok to take breaks. Necessary sometimes. Breaks from social media. Breaks from people. Breaks from being on the go, all the time.
Learn your signals before you burn yourself out.
For my other Type-A, over-achiever types out there, I got a really helpful piece of advice recently. A friend told me to think of downtime, rest, etc. as being “productive.” Because if taking some downtime to recharge means that I can be more productive later on, it’s all worth it.
Maybe that will help someone reading. Just wanted to share 💗 Thanks for reading friends!
I really love the vegetables in Baguio. It is so fresh that the vegetables taste sweet.
I blanched the broccoli, washed red lettuce to partner with hard boiled egg, a piece of chicken and sinigang na bangus with kangkong. Finished it off with strawberries for dessert!
Macros: 157 kcal
Carbs 7g Fat 8g Protein 16g
Sodium 176mg Sugar 2g
Macros are estimates only*
Lunch Phase 1 - Buffalo Chicken Stuffed Peppers:
4 Bell peppers, seeds and cores removed
1 tbsp Extra-virgin olive oil
1 Kosher salt (to taste)
1 Freshly ground black pepper (to taste)
3 tbsp Butter
1/2 Large onion, chopped
2 Cloves garlic
3 cups Shredded rotisserie chicken
1/2 cup Hot sauce (preferably Frank's Red Hot)
2 tbsp Freshly chopped chives
Preheat oven to 400°. Place bell peppers cut side-up on a large baking sheet and drizzle all over with olive oil, then season with salt and pepper.
In a large skillet over medium heat, melt butter. Add onion and cook until tender, about 5 minutes. Add garlic and cook until fragrant, 1 minute more.
Add shredded chicken and hot sauce and toss until combined. Cook until the mixture comes to a simmer, then remove from heat.
Divide chicken mixture between pepper halves. Top each with gouda and bake until cheese is melted and peppers are crisp-tender, about 20 minutes. Only add gouda if you are in Phase 2.
Drizzle each stuffed pepper with ranch and sprinkle with chives. Only do this if you are in Phase 2, otherwise skip the ranch dressing all together.
Calories: 281 Yield: 4 serving
Full Recipe at
Follow us @howtoloseweightfaster weight for more weight loss tips and amazing pictures.
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📷Credit goes to @kek_keish
You might have to strain your eyes to see it but I worked up a sweat today! I know it seems so small, but I'm not a natural "sweat-er" ... it takes sooooo much for me to sweat. And it takes almost as much work, to get the sweat beads to show up on a selfie. So, girls who can take really cool, sweaty, post-workout selfies. There are people out there who aspire to be your equal 😅 #goals
Been a lazy couple months as far as diet goes but starting Monday I’m back on a true deficit with a 2 month plan. Might as well enjoy this Friday with a @buccgram Special. 🍕
You guyyyssssss I cannot stress to you enough the importance of ENJOYING the food you eat in order to play the proverbial health long game!!!
. . .
I realize this chocolatey-peanut butter tupperware of goodness may look not-so-appetizing to you - but the taste to me?? Mmmmm (I just made that French-kiss-my-fingers sign in case you were wondering). And most importantly I feel really satisfied after I eat it. My chocolate and sweets craving I have everyday is put to rest (until dessert later 😜).
. . .
But seriously, one of the biggest reasons diets don't work isn't lack of willpower or knowledge about food...it's because people don't feel satisfied - they feel starved.
You're working so hard to AVOID the "bad" things and eat the "right" things you forget to enjoy the foods you eat.
And if you aren't satisfied - chances are you'll either feel the need to eat more OR you'll feel deprived...and we all know what feeling deprived eventually leads to...
The "hide yo' kids hide yo' wife....cause you HUNGRY" kind of eating. 👹😳
👉So next time you crave something and need a meal - I've got a simple guideline:
➡️Does it have protein?
➡️Does it have a thumbs worth of fat?
➡️Does it have a serving of carbs?
➡️Maybe it doesn't...ok How can you make it have all those things AND fit what you're craving so you feel satisfied and full?
EXAMPLE - Take my mush meal in the picture and let's use these guidelines:
➡️Does it have protein? Vanilla protein powder
➡️Does it have a thumbs worth of fat? 1 tbsp peanut butter + flax
➡️Does it have a serving of carbs? Oats & Chocolate Chips 👌Good...eat it.🤤🎉
...It may not look like what you think a "healthy" meal is supposed to look like but it's WAY healthier to eat what your craving then to eat AROUND what you're craving only to end up eating it anyways!!❤ #itrain4life
PS. Let me know in the comments if you want the "recipe" for the chocolate oats!😉
1 826 minutes ago
Slider burpees 💪🏼🏋🏻♀️ These are killer but you’ll be glad you did them! 🔹 Hinge at the hip and slide feet out 🔹 keep the core nice and tight as you come to a push up🔹 slide the feet back up to about chest🔹 stand up nice and tall🔹 repeat 🔹 I did 3 rounds for 45 seconds each round! 🔹credit goes to @princessjasmine_03 for showing me this one! 📷: @taz.land
1 1129 minutes ago
Dinner out can be anxiety producing when you’re on any type of strict diet , and the Cheesecake Factory is arguably one of the worst places for this ! They do have a skinny menu, mostly just entree sandwiches with a side salad: but if you look closely there’s a few other options too: I got these Grilled steak tacos without the sauce at 970 calories , will eat half of everything minus the sauce it comes out at about 450 (this is not exact , and that’s ok because I’m not bodybuilding over here I’m just trying to be my best self while also enjoying myself from time to time. I also saved enough calories for 1/3 of a piece of cheesecake 😋 #priorities#cheesecake#iifym#flexibledieting#cheesecakefactory#healthyeats