HOW TO BOOST YOUR METABOLISM AND LOOSE FAT FASTER.
1. Fatty Fish
Fatty fish is delicious and incredibly good for you.
Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk
In addition, omega-3 fatty acids may help you lose body fat
In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that's associated with fat storage.
What's more, fish is an excellent source of high-quality protein. Digesting protein leads to greater feelings of fullness and increases metabolic rate significantly more than digesting fat or carbs.
To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.
0 5717 hours ago
Have you booked your tickets yet?? Kate & I are really looking forward to sharing our simple tips for nourishing your minds & bodies 💚💚 Link for tickets in comments below 🌿😊
Lady bug 🐞 loves a good workout ⠀
It’s time to plan your week! Take those positive steps towards your goals and let’s jump into action Jackson! ⠀
⠀With classes this at Vic park & UB stairs, take a Squizz at the Macfilly app and book in your classes today! ⠀
3 2018 hours ago
I'm currently getting ready to my next challenge which will be a 30km Trail Run (25th November) and I always receive messages from people saying they would like to start running but have no clue of how to start or asking for running tips.
In my own experience, running can change our lives. In my case, it has improved my whole lifestyle, with benefits to my physical and mental health and strengthen my self-belief giving me more courage to face other challenges.
I’ve decided to share some of my Running Essentials with you. Whether if you are planning on running just for fun or getting prepared to a competition, I'm sure you can benefit from the topics I'm sharing in my new Blog Post.
Link in my BIO 👆🏼👆🏼. Tag a friend that likes running or want to give it a try.
0 5218 hours ago
~ New Article ~
You & Your Nakedness.
I was doing yoga in my undies this morning, eyes closed, breathing deep, getting right in to my zone when I decided I was going to open my eyes to check on my alignment… that’s when I had this big wave of hesitation and fear of looking at my body from the position I was in!
"I have gained a few kilos from when I was doing my regular practice six months ago, maybe I should just keep my eyes closed until I am feeling more confident and have lost some winter weight!”
How many times these sorts of thoughts have cropped up in my life!! I know so many other women can relate... that resistance and fear of not liking where our body is at and doing everything we can to avoid it!
When I am feeling not up to my own visual standards, I find myself avoiding being intimate with my own body, and by intimate, it can be anything from stripping off before a shower without looking in the mirror and rushing through my moisturising so I don’t have to observe the lumps and bumps my body has formed.
It's also apparent in yoga, the slow pace and emphasis on alignment brings my awareness to how averted I can feel by my own tummy in it’s little pretzel shape, squeezing all the skin, fat, and organs in to a shape I don’t approve of… or better still, that I feel others won’t approve of!
Link in bio for the full read... Xx 📷 via @ohkiistudio
I just can’t understand how some people hate leftovers 🤷♀️. I, on the other hand, absolutely love them!
The family thoroughly enjoyed Friday night’s dinner (see my previous post) so after a beautiful day in the sunshine celebrating my husband’s grandmother’s 96th birthday (😱 ... and what a remarkable woman she is), I was so happy to know that dinner was pretty much prepared.
With the addition of a few extra fresh ingredients, cool, refreshing chicken salads have been created for hubby and kids!
And I believe that is the key. Leftovers don’t have to be eaten in the same way. Using the remaining ingredients from one meal to create another actually means you are eating something completely different.
Love & laughter is sunshine in this home. This is our happy place.
It’s been a little over 4 years since our new home and although it took sometime to embrace the new house to become our home, these words I see each day in my entrance remind me no matter where you are, home is where family is even on those tough days. #newbeginnings#breakuprecovery#family
A thank you note to all, who took the time to pass by my stand yesterday @farmersmarketqa , to buy, to look, to chat about a health concern or just to show support .... it was a wonderful day...looking forward to see all of you again coming Saturday 💚 Thank you to the talented Sara for the beautiful images 💞.
3 1718 hours ago
Yesterday was incredible, but can we just take a moment to appreciate I wore these brand new @rubi_anz shoes for 15 ((almost 16!)) hours and do not have one blister! 😯😯
Sundays are good days to reflect on your past week and let go of what was. On Sundays I like to think of the main 10 things I have been most grateful for in the past week.⠀
Practising gratitude is a Christmas 🎀 to yourself. ⠀
I know in meditation and mindfulness practise, and yoga, we practise to be in the now. But we can also use the power of gently controlling our thoughts towards the moments we enjoyed in the past.⠀
✨Thinking of these moments that really touched you, that made you smile, made you laugh out loud or become warm in your belly give off happy hormones in our brain and body✨⠀
Practising gratitude as an intentional practise, is a force that is to be reckoned with 💪 It can make you think positive and you attract positive people, situations and feel it in your bones!⠀
What have you been grateful in the last week?⠀
2 1718 hours ago
One of my dear friends sent me this pic saying that her and little Livvie are getting ready for my 7 Day Yoga Challenge that starts tomorrow! 💕
I really love going to a yoga class at a studio and having that full experience of being guided though a yoga class... but sometimes it’s nice to be able to have a more regular yoga practice at home too. .
That’s why I created this 7 Day Yoga Practice. I wanted to challenge people to a daily online 30 minute yoga class over 7 days so people can experience the benefits of a regular yoga practice.
I made the classes 30 minutes so it’s easier for people to squeeze the class into their day (as opposed to a 1 hour class). .
The classes start with relaxation and end with a little bit of relaxation, so people can get that bit of down time each day aswell (kind of like meditation).
I am SO grateful to have so many people willing to give this a crack! 59 people so far! Amazing! ☺️🙏🏼💕
It’s not too late to join! It starts tomorrow.
See link in my bio to sign up. 🙏🏼💫
PS. Pretty sure Livvie has got this yoga stuff sorted... she’s practicing her downward facing dog. 😆🙌🏼💕
Смузи перед завтраком🍏
✔Зеленое яблоко 50гр
✔1ч.л. спирулины (если есть)
✔1 ст л отрубей
Все взбить в блендере с водой
Завтрак - овсянка🍚
Запарить кашу, добавить орехи и ягоды
Обед - Суп пюре из чечевицы🍥
Все отварить и взбить
Салат из свёклы🌱
✔Грецкие орехи 20гр
✔Оливковое масло 5 гр
Отварить свёклу. Натереть на тёрке. Добавить орехи и масло.
Полдник - салат🍇
Отварить 5 мин брокколи, добавить виноград, яблоко.
Лук замариновать и добавить в салат.
Маринад для лука:
✔2 ст л яблочного уксуса
✔9 ст л воды
✔1 ч л меда
Заправка для салата:
✔1 ч л оливкового масла
✔2 ч л яблочного уксуса
✔1 ч л зернистой горчицы
Натереть имбирь на тёрке, добавить оливковое масло, горчица, уксус.
Добавить заправку в салат
✔Оливковое масло 1 ч л
✔Краснокачанная капуста 100гр
✔Кунжутное масло 1 ч л
Поджарьте семена кунжута на сухой сковороде в течение 2 минут до золотистого цвета.
В сотейник добавьте 1 ст. л. оливкового или кокосового масла. Когда масло нагреется, добавьте лук. Обжарьте до мягкости.
Добавьте тертый имбирь и готовьте в течение 1-2 минут. Добавьте фиолетовую капусту, готовьте, пока не станет мягкой. Добавьте грибы и измельченную морковь.
Добавьте измельченный чеснок, продолжайте готовить ещё 2 минуты. Выключите огонь, а сверху полейте кунжутным или оливковым маслом маслом и посыпьте кунжутом.
Вы можете устраивать себе такие разгрузочные дни один раз в две недели, в любой из выходных дней)
Who are you?
How would your best friend's describe you?
What are your values?
Sometimes figuring out who we are and what we believe in comes from understanding what we don't stand for.
I lost a friend once, and it was a painful lesson. I wanted the best for my friend, but the friendship put me in a difficult space because my values and beliefs were compromised. My friend hung around with people I did not want to be associated with. There were some lies told. There were some truths told. On both our parts.
The hardest part of this friendship was when I was by myself, and I noticed that I was trying to justify the friendship to myself when I knew it wasn't a good fit for me.
Some people come into our lives for a reason, season or lifetime. This friendship was a reason. I learned so much more about myself then I have from any other friendship.
I couldn't run from or hide my values and beliefs because they screamed out at me. It was like in an inward fight I was having with myself. It was from learning what I couldn't support a friend through that I learned about my values and beliefs.
It was when I learned who I wanted to be around.
Unfortunately we parted ways. I missed her. Year's later she reached out to me and said she understood and still thought of me at times. I was so touched. I always hoped for only the best for her.
Relationships teach us so much about ourselves.
Who are your close friends?
Who can you say anything to without being blamed, shamed or judged?
Who lifts and supports you to reach your goals?
‘I’ll write a poem when I get home,’ I announced in my car—
As if creativity cannot blossom from afar...
The hit is something I can’t resist—
But if I ‘save it for later’ then it’s totally missed... Memory is of little assistance,
When we are birthing magic from the womb existence...
Trust your vision; write that ish down,
And share it out loud with an inverted frown!🌺🙃
I want to highlight my new business partner JD who attended our first of many trainings . I get excited to help people who are eager to learn and want to make it to the top just like I did . I can’t wait for her future because it’s going to be filled with so much success . Team UN0 is going to the next level .
#throwback to this beautiful shoot just a month ago! Our little team of three flourished into four a mere week and a half later...and since then my heart has exploded over and over as I stare into the face of my newest little angel.
Looking back over these pics I'm soooo glad I decided to do a maternity/fam shoot 😍 I didn't bother first time around as I'm lucky to have a photographer hubby... but he's hardly ever in front of the lens! So this was a nice change. Plus any excuse to wear this beyond gorgeous dress by @fillyboomaternity! (Thanks to @twowildhearts_hireco)🤰🏻
I'm also pretty sure this is it for us. As much as I've loved every part of being preggas and the birthing process 🙏🏼 Raising kids is hard work!!
It really does take a village and I'm so grateful for the friends we have in our lives that have helped make this transition to "mum of two" that much smoother. Without fam in Syds it really is such a blessing to be part of a community that has your back 🙏🏼
That said it's been so good having my mum around to help and I'll miss her this week as she returns home 😢
So tell me, did you arrange a maternity/bump shoot? Or did you invest in a newborn shoot? Or both??
Wow, Karren! "Last December I was considering weight loss surgery after weighing in at the doctor's office at over 260 lbs. I had recently talked to a friend who was on this amazing health journey and the results showed but I wasn't sure I wanted to try another program. I was dieting and seeing minimal results, was hungry all the time, tired, and feeling defeated. A couple months later I decided I had nothing to lose and was going to try this program that my friend was doing before committing to surgery. Fast forward to today and I am down 85lbs in 8 months! I feel amazing! I have energy, am sleeping well, and look and feel better than I have in years. These new healthy habits I am creating with the support of a fantastic community have me feeling ready to conquer the world. I finally believe it's going to be ok and am making self-care my #1 priority. I am feeling so much stronger physical, emotional and financial than I thought possible in such a short time. I look forward to what the future holds as I continue my journey to optimal health." #thiscouldbeyoutoo#healthcoach#LIFElongtransformation#healthyhabits#notadiet#lifestyle
Sage Kids Patch update 😊 🌿 We have been away for 2 weeks and it is thriving!! Mr Sage's first job was to stake the tomatoes 🍅🍅 they have grown so much!
1 919 hours ago
WE ARE HUMAN BEINGS NOT HUMAN DOINGS.
Wise words from my yoga instructor this morning.
Many of us have lost the ability to just BE. We feel the need to always be DOING, and feel guilty if we spend a day not achieving something.
It's so important to take time out to just rest, relax, restore and BE. Give yourself permission to rest.
A few days ago the photo on the left resurfaced. (I deleted 400 bikini & lingerie modelling photos when I was married previously but more on that later). My first instinct was to cringe, untag myself from it, hope that no one saw, and jump back into my deep dark shame hole (thanks @brenebrown for that visualization). This time I did something different. I didn’t judge or shame the girl on the left, instead I gave her love. I gave her love because she so badly needed some true inner self love (not ego love as I was collecting in the photo), and I gave her appreciation for being extremely brave & confident.
Then when I was doing some research for a client, I stumbled upon @daviddeida.live work on the 3 Stages of Development and the transformation that I have gone through really makes sense now.
You see on the left I was being a 1st stage woman: judging myself by external factors (quite literally here as this was during a bikini contest), focusing on how I appear to others, and using my sexuality to manipulate.
During early 2018 you guys saw me embrace the 2nd stage: embracing my masculine values and opportunities, becoming tougher and more independent. I was wanting to be appreciated for what I DO, and not what I looked like. (People closest to me really heard me going through this rough transition). The second stage is all about self-improvement, but many get stuck in a perpetual cycle of self-improvement as happiness is always on the horizon, but we never quite arrive.
In the photo on the left you see a 3rd stage woman: I now access my sensuality and femininity (my healing nature) and I use it to actually HEAL. It’s a very giving nature, I no longer use it to manipulate. I use it to heal, to inspire, to feel into things so deeply that my intuition is my barometer for whats going on in situations, to access subtle information. I now know freedom and love intimately and consciously choose not to repress my true nature.
Thank you for seeing me through this transition and embracing the nature of what I am bringing you now. I feel truly blessed to serve.
So you want to help people become healthier versions of themselves?
But you are stuck. You want to take the leap so badly... but man it’s a scary commitment.
What if people don’t sign up?
What if your family/friends make fun of you?
What if you aren’t good at coaching?
What if you (gasp).... FAIL??😱
Newsflash: Some people won’t sign up. Some people might make fun of you. You won’t be the best coach ever right away. And homie, you will fail.
Okay now that we’ve worked through those fears.. what’s stopping you now???
Okay but for real.. these things will happen, they happen(ed) to me and all of the other successful coaches/business owners out there! Failure is inevitable, fear is normal, and until you can realize this- you will never be able to take the leap!
Embrace the fear, embrace the failure, and push forward because guess what’s on the other side?
The success you stay up at night thinking about.
🌸Evolve Your Business coming 2019 👀
Esta foto es la definición gráfica de cómo lograr un cuerpo tonificado. El mito es REAL, y no solo son los abs los que se hacen en la cocina, también se elimina la retención de líquidos, el exceso de celulitis y el estrés.
Mi consejo no es dejar de comer (Porfavor!!) ni comer únicamente vegetales para poder llegar a tu meta física si no, REEMPLAZAR esos alimentos súper procesados por otros de mejor CALIDAD, como dejar de comprar carne hamburguesas en paquete y dedicarle un ratito de tu tiempo a hacerlas con carne orgánica o dejar de comprar pechuga de pavo (Altísima en sodio=Celulitis) y preparar milanesas de pollo orgánico. .
Lo que pagas por comida no es un gasto, es una inversión. El tiempo que ocupas cocinando no es un desperdicio, es un escalón hacia el camino al bienestar.
Be playful, and never miss a chance to be a child again. That's the secret to be young always. 🙏❤️ #Tantra#LifeCoach
“I’ll just have the salad,” she says when ordering her food. Sound familiar? It’s all too common to see women believing that they always need to eat less than men & have the ‘light meal’ or the smaller plate of food 💁🏻♀️
On my feed I often see the His Vs. Hers comparisons, with the woman having half the amount of carbs/fat/protein than the man does. My first thought is always, “No way - I’d have the same!” 💭
It’s true that as a general rule, women biologically need fewer calories than men to meet their daily requirements. But it’s also true that this depends on individual factors such as one’s metabolism, body mass and composition, level of physical activity, age & more 🏃♀️🙇♂️🤸♀️🚴♂️
🔑 Take Home Message: ladies, having a large appetite is okay, and so is eating the same sized meal as your man! ☺️ it’s all relative to your individual needs 🤷🏻♀️
🙋🏻♀️ Do you ever find yourself eating the same amount of food, or more than your male companion?