On the heels of my post yesterday, this isn't a post comparing calories and macros, but rather a post comparing terminology and food labels.
Any health, fitness or medical practitioner who uses nutrition related terminology such as ➡️good, bad, healthy, clean, dirty, or empty, in their practice is doing a supreme disservice to their clients, followers, and patients.
FOOD HAS NO MORALITY
It is not defined by hygiene (‘clean’) and taking in energy in the form of calories is never ‘empty’.
To bring things down to the most basic level:
1️⃣ Calories are a unit of energy 👉🏼 food contains calories.
2️⃣ Macronutrients separate the different uses of calories 👉🏼 food contains macronutrients.
3️⃣ Micronutrients are chemical elements required for optimal growth and performance of living organisms 👉🏼 some foods contain more micronutrients than others.
While it is undeniable that the fruit salad pictured here provides more micronutrients than the donut, the donut is still food. —
The problem I see in nutrition today is that food is often purely looked at for its macronutrient/micronutrient content. However, food can be consumer and enjoyed for a variety of reasons. For example, both of these foods can:
🍩🥗Contribute to the maintenance of life
🍩🥗Increase adherence to a nutritional protocol
🍩🥗Improve mental well-being
The narrow minded, ‘right vs wrong’, attitude is precisely what is holding so many individuals back from physical and personal progress.
The inclusion of any food you desire IS possible 🤯
Balance your calorie burn and get that strong sweat in every performance session! Heat up your workout and get lean hard muscle fast! Get your Thermafire today at
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[you shouldn’t have to move your spine to move your shoulders]
Building on my post from Monday, many people lack the ability to control their shoulder blades independent from their spine and rib cage. don’t get me wrong, arching in a bench press can be a super strong position to lift from.
Without this control, you get at best, suboptimal mechanics, at worst, lost power and injury risk.
If you really struggle to feel your shoulders retract and depress in the bench press and can’t feel your leg drive connect to your shoulders, give this a shot.
9090 hip lift position, relatively light bar, abs flat and braced so you are flat on the floor.
From there, think about bending the bar and ripping it in half while maintaining your flat and braced position. After this, you should feel like you can get your upper back a lot tighter in your comp setup for your bench press.
For online or in person coaching inquiries, send me an email at [email protected] or via DM
Weight Training & Burning Calories.
Weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat.
Because of this, it is said that building muscle is the key to increasing your resting metabolism. That is, how many calories you burn at rest.
Weight training also has other important calorie-burning benefits.
Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout.
In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio.
This means that the calorie-burning benefits of weights aren't limited to when you are exercising. You may keep burning calories for hours or days afterward.
For most types of exercise, a more intense workout will increase the number of calories you burn afterward.
Join The Family! Keep an eye on your emails for inspiration and knowledge on training, nutrition and making it apart of your lifestyle.
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@fitmarkbags “BHFIT” for 15% off.
1 Year Online Client Transformation! 👯♀️🍑💪🏼
“My year as a Peach 🍑has been amazing.
I have learnt so much about not only getting consistency with my training and nutrition but also to know more about how my body reacts at different times of the month and also how to keep a positive mindset by looking for small wins when I've had a shitty week.
I've learnt that the scales aren't the be all and end all. This picture shows a year apart with a total loss of 20cms all over and now consistently in a size 12.
Angi has been a massive support and I just love her training programs 🍑🙌🏼🏋🏽♀️ ”
Super proud of you @Su.bolton your mindset and attitude towards life is infectious and you don’t even know it ☺️! The physical progress you have made is not only an incredible reflection of your consistent effort it’s also hugely inspiring to others that would love to achieve the same. You’ve worked so deeply on your mindset and I couldn’t be happier for you 💕
Well done Su 🙌🏼🍑
Do you ever see photos of yourself and you immediately just feel bad? Okay this photo is one of those photos... it’s actually a screenshot from when I did the ice bucket challenge a few years ago. Facebook showed it to me as a memory a while back. I looked at myself talking and interacting with the camera and I felt really bad. I could see the physical and emotional struggles I was going through. I wanted to grab myself through the video and say “Girl! Wake up! There’s so much more you could be doing with your life!” I also wish I could give her a hug. That woman was exhausted in every sense of the word. She was burdened with secrets about trying to fix a failing marriage. She was burdened with sadness and disparity. All that emotional weight turned into a physical burden of 415 pounds. Her food addiction had peaked and placed on a path towards physical destruction. Last night me and @gettinghealthy_on_goodfood teamed up with @transformationfitnation to discuss our history with #foodaddiction ... we talked about how a lot of times you don’t realize that you have a food addiction until you’re already on the path towards health and wellness. Looking back I can see it. I can tell when I was struggling. The problem is that while I faced my struggle I couldn’t be honest and admit I had one. It wasn’t until I became honest with myself about my food addiction that I was able to begin fighting it. I want you to know I love you today. If you’re struggling with this addiction please do not despair. There is hope for you. You CAN beat this addiction. It take a lot of hard work but it can be done. I still fight this addiction every day. I will always consider myself a food addict for the rest of my life. It’s Friday jr. I hope you all have a good day.
X O - Drew
Dinner waaaay too early... Who the hell ears dinner at 430 pm?! 🙄😬. Looks like crap but tasted good 😂 honey ginger and lime pork belly, cabbage and broccoli.
1 35 minutes ago
This is my client Elly.
When we started working together her main goals were to lose weight and generally feel happier, healthier and more confident with her body.
She committed to two training sessions per week and made minor changes to her food intake to ensure that she was eating enough to sustain her daily activity, while still being in a calorie deficit.
So far she has lost just over 12kg (almost 2 stone). She has also increased her strength to a point that allows her to not only lift double the weight that she was lifting in certain areas, but that also allows her to run again without feeling pain in her hips and knees!
Well done Elly, I’m excited to see the progress that you continue to make over the coming months.
Did you know today is when most people will give up their new year resolutions? DON’T DO IT! Stick with it, whatever it is. You’ll feel so much better if you push through #newyear#dontgiveup#consistencyiskey
Post run egg head selfie 😂 This was my last run before the Manchester half marathon back in October, can't believe I am heading to another country Saturday morning to do another one! I am seriously considering doing a marathon later in the year but its so scary thinking about running 26 miles when I know the pain after just half that distance 😂 anyone on here doing a marathon this year?
Who else feels like sometimes they’re so crunched for time they can’t make the leanness?!😔 Well, a lot of leanness is actually super easy and quick!💥👊🏻 I made this in less than 10 min the other day while I was on Daddy duties 👨👦👌🏻 So easy, so quick and extra leanmazing 😋 Give it a go if your ever crunched for time and looking for a tasty lean refuel Squadies 👌🏻👌🏻 #dad#hudson#breakfast#instagood#yummy#instafit#delicious#easyrecipes#healthyeating
How many times have I wanted to give up in the past 6 days? At LEAST 6!
Here I am, 6 days into my no junk food challenge and down 7.5 pounds!! I am proud of myself. I have never stuck to a diet before, EVER!
Can't wait to see my progress by February 1st!
🥤 Berry smoothie
Drinking a smoothies is a great way to quell hunger cravings, satisfy a sweet tooth, and pack in produce. Load up on low-calorie berries and add a touch of honey for sweetness like we do in this Berry-Banana Smoothie. .
🥜 A Handful of Almonds
Consuming almonds in place of carbs (like bread or muffins) reduced cholesterol and belly fat, boosting heart health. .
🍿 1 Cup of Cheerios
You can enjoy an entire cup of crunchy Cheerios for a healthy snack that’s just 100 calories.
Sometimes, the simpler the snack, the better. Oranges, which have about 60 calories each, are one of the best fruits to snack on because they’re high in vitamins and fiber, and low in natural sugar. .
🥚 1 Hard-Boiled Egg
Boil up a batch of eggs, put them in the fridge, and you’ve got an instant snack that packs 6 grams of protein into just 78 calories.
🌰 1/4 Cup of Dried Cranberries
A quarter cup of dried cranberries contains just 93 calories, and you can look for unsweetened varieties to keep sugar levels under control. .
🧀 1 Piece of String Cheese
One stick of part-skim string cheese has 80 calories and a whopping 8 grams of protein, plus a dose of calcium without the high saturated fat content of other cheese varieties. .
🌰 20 Pistachios
You can eat 20 pistachios and still clock in at just 80 calories. .
🥛 Nonfat Yogurt
Choose a fat-free variety to stay at the 100-calorie mark, plus pack in a whopping 17 grams of protein and high-quality carbohydrates that help stabilize blood-sugar levels.
📸 @beabos.care .
#slowlyveggie # #healthytips#guthealth#weightloss#weightlossdiet#weightlossplan#diet#dieting#fatloss#fatlossjourney#nutrition#nutritiontips#nutritioncoach#dietplan#dietfood#nutritionplan#caloriecounting#countingcalories#losingweight#howtoloseweight#highprotein#wholefoods#healthydiet
🔥HAVE YOU HIT A PLATEAU?🔥
Are you going the gym for 4-5 times a week and not seeing the results?
Imagine going to work for 8 hours a day and not getting paid for the hours you worked.
Hitting a plateau is frustrating because you ARE doing the work, you ARE going to the gym, but the scale doesn't seem to move. -
The extra layer of belly fat doesn't seem to want to budge, and it leaves you lose motivation because you can't see any progress.
You might think you just have bad genetics or that you're not doing enough cardio...
You might not be on a meal plan, or you might be on a meal plan that you found online that isn't custom for you...
The truth about your plateau'd is that you're too focused on "losing weight" and not thinking about building muscle which increases the speed of your metabolism. -
And for those of you focused on building lean muscle, it's likely your body has ADAPTED to your style of training and so unless you're changing up the training variables on a weekly basis your body will plateau meaning you don't grow.
Stop doing the work and not getting paid.
Start putting in the work and getting PAID results... burning fat and building lean muscle. I'm looking for men who are stuck at a plateau that want to break through and start seeing results. If that's YOU, fill out the link in my bio and if you qualify for my program I'll reach out to you!
A TASTE ON THURSDAY! We know that seasonings like salt, pepper, cayenne make our food delicious. What about the taste of variety of colors on our plate?
Real food has multitude of amazing and vibrant colors for us to enjoy. Did you know that each color of our fruits and veggies have general health benefits as a bonus to the flavor?
Next time you decide to eat think about adding 1 more color than you’ve experienced before! 🍎🍊🥑🍇
🚨HABITS YOU NEED FOR YOU TO LOSE FAT🚨
Read below to find out everything you need to know about these habits!👇👇
TAG A FRIEND WHO NEEDS TO SEE THIS!💪🏼
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
If you are able to master these 6 habits and manage to stay committed, you are guaranteed success in losing fat. Let’s go through each habit quickly to make sure we all follow these habits correctly.
Protein & Veggies w/ Every Meal🥗🥩
Protein is known to be the most satiating macronutrient along with research proving that high protein diets always perform low protein diets when its comes to losing fat.
Avoid Liquid Calories❌
When dieting, there is nothing more wasteful than consuming liquid calories, in the sense that you’re wasting your calories as liquid does not satiate as much as solid food. -
Lift Weights (3-5x/Week) 🏋️♂️
Lifting Weight ensures you retain as much muscle while losing as little fat as possible. Also, weight lifting can burn as much calories as cardio sessions.
Read Nutrition Labels🤓
Always make sure to how many calories you’re about consume. -
Tracking calories and macros is the most important tool of measurement when it comes to cutting down. The more accurate, the more effective your progress will be. -
Be Flexible 🤸♀️
The only way you’re going to survive weeks and weeks of losing fat is not by eating only ‘perfect’ and boring food, but actually including food you love, which may not be so healthy. However, always make sure to track this as well.
For any questions related to Healthy Nutrition and Dieting, please DM us 📚🤓
Anyone craving some chicken 🐓 kebabs 😋
Today we are filming 🎥 two recipes from my weight loss program that will be sent out to all my VIP clients very shortly ❤️‼️
Today marks week two on my program and I’m feeling AMAZING 🙈 (look in my story to see shape update) 💁🏼♀️👌🏻
If you want to get access to my program and these videos, please click link in my bio 😋⚠️
WHATS COOKING IN YOUR KITCHEN TODAY?! 🥗🍕🍝🍣
Hi friends! It’s been a while since I’ve done a #transformationtuesday ! It feels really good to be back in the gym regularly, I’ve missed it but I’m hella sore! I’ve noticed a lot of people adopting the # of workouts in a year, I LOVE IT. Being back in a regular schedule has been really great for my mentality, it’s been tough getting out of the ‘holiday’ mindset, but here’s what I’ve done to return back to normalcy:
♦️Wrote down my goals for 2019, both long and short term
♦️Planned out my workouts and put them in my calendar ♦️Looked over my macros, adjusted them slightly
♦️Found some new recipes that I’m excited about trying!
♦️Cut down on my alcohol consumption and increased my water intake.
Hope this helps some of you folks like it’s helped me! Happy Tuesday my dudes🤘🏼 @keto_kels