What is "self care" to you?? Nowdays that's associated with luxuries and spoils like spa treatments and fancy desserts for some reason but from what I've seen those things can be acts of sweeping problems under the rug.
Say you've been feeling drained and depressed. If you haven't been taking care of yourself thats no surprise. A bubble bath and a glass of champagne won't help you in the long run.
Self care actually means CARE! Being active.
Eating nutritious foods.
If those aren't taken care of, a box of chocolate and a face mask won't fix you boo boo 🤷♀️ Before you "treat yo self" be honest about whether you've been taking care of yourself.
0 028 seconds ago
My client @ketslad Transformation in 50 days under my training..From 104kg to 89kg ,lost 15kg # lost 5.5% body fat # still long way to go #Commit to be FIT. Thanks @shakir_5959 for guidance @w8fitness
Willing to transform yourself?? Dm me
This definition can make it seem that 1800 calories is equal to 1800 calories, regardless of where those calories are coming from.
This is VERY wrong!
Food can be composed of protein and/or carbohydrates and/or fats. The way your body reacts to each of these macronutrients is very unique and each can cause different physiological events to take place within you.
A study was done by Young et al. to test the hypothesis that “a calorie is a calorie”.
(Study posted in comments)
They took 3 groups of obese people (all relatively the same body type), gave them each a 1800cal diet.
Group 1 - 115g protein
- 30g carbs
- 136g fat
Group 2 - 115g protein
- 60g carbs
- 123g fat
- 115g protein
- 104g carbs
- 104g fat
The study went on for 9 weeks.
The results are stated in the pic 🔺
A Calorie is NOT JUST a Calorie!
Hmmm... looking at these results there seems to be a correlation.
A diet lower in carbohydrates and higher in fat promotes greater fat loss than a diet higher in carbs and lower in fat. Hmm... I wonder what might be the reason for that?! Stay tuned for a future post where I dive into potential reasons!
Eat smart! Train hard! 💪
@kirstiebuchan_ here with deadlifting progression in two sessions, a little bit of technique work and Kirstie managed to lift 52.5 kgs for 3 reps!! Amazing progress considering when Kirstie started about 5 months ago she couldn’t even lift the barbell, brilliant work, keep it up 💪💪💪
Haven’t been active on here for a while but I am now starting back up Personal Training out of different gym 😁🙌 Perfect for any one interested in:
* weight loss
* toning * muscle building * nutrition and diet advice * strength and conditioning * general fitness etc ✨CHEAPER RATES✨
✨NO GYM MEMBERSHIP REQUIRED✨
✨FULL 1-1 SUPPORT✨
Drop message for more details 😁✉️ #personaltraining#grimsby#fitness#pt#diet#nutrition#gym#weightloss
This dinner salad was EPIC 😍✨ romaine lettuce, butter leaf lettuce, cucumber, tomato, cilantro, Atlantic dulse flakes, and LOTS of microgreens (sunflower & radish) because my partner is now growing them in our greenhouse 😁 how exciting is that! From now on we will be eating a lot of our own organic microgreens 💕 The dressing here is simply 3 tbsp natural peanut butter + the juice of 2 small clementines, whisked together 😋
What’s your favourite protein source? *Swipe for Fish, Chicken, Steak & Plants!🍗🐟🥩🌱. . ⠀
It’s important to vary your protein sources to get the different benefits from each.
Also, if you can, go with pasture-raised chicken & eggs, grass-fed beef & bison and wild salmon 🍃 It’s not the meat that has inflammatory properties but if they’re fed a diet of grains & antibiotics with little to no sunshine that can be detrimental to your health!❤️
Benefits of the proteins shown:
High protein source, lean, a good source of vitamin B6 & niacin.
High in omega-3 fatty acids, vitamin D, selenium, vitamins B3, B6, B5 and potassium.
High in conjugate linoleum acid which has been shown in studies to lower cancer risk & packed with omega-3 fatty acids & antioxidant vitamins.
A lean source of protein, high in vitamin B12, zinc, selenium, niacin & iron.
High in choline, omega-3 fatty acids, contain carotenoids which are important for your eyes (lutein and zeaxanthin) plus packed with more vitamins & minerals.
Follow @fitness.library_ . ⠀
🌿Some non-animal protein sources include:
What’s your favourite protein!
Picture post by @meowmeix #eggs#egg#meat#protein#chicken#fish#atkins#paleo#lchf#lowcarb#healthyliving#nutrition#calories#salmon#recipe#weightloss#diet
Did you know statistics show that 70% of people who start a fitness plan quit.
How to not be part of that 70% 👉You have to realize fit is not a destination, it's a way of life. 👉Start a lifestyle you rather enjoy than thinking it's a plan you need to follow 👉Find what works with your work-life-wellness balance 👉If you do not like what you eat then DON'T- there are more than enough healthy alternatives to fulfill your cravings. Same with exercise! 👉Once you form a habit that makes you look and feel good it will come naturally and something you look forward to everyday
Then the word 'lifestyle' will be part of your everyday.
TJ Long @wholeconnection shares a winning fruit smoothie recipe in the latest Fruit-Powered Digest: http://bit.ly/2QdULg3. Enjoy this refreshing blend sometime this week! :) Eighty more raw vegan recipes from 11 authors await you in the four-volume Mouthwatering Recipe Book Series: http://bit.ly/2Nd4O3j
This is what happens when you push past anxiety and talk to people. You build great friendships. #AriesGang he aggy AF but sessions aren’t the same when he’s not in the gym. #Salute
The Nei Jing says the ‘three months of summer are a time of “splendor and growth” when “all things fruit”. Anything is possible when we align ourselves with the qi available for us now. In the botanical world we can observe everything becoming itself. That which was dormant and not visible in the winter is now in it’s state of splendor.
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1 23 minutes ago
✨FROZEN COFFEE & PB SHAKE ✨
This shake is frothy, frozen, and the PERFECT pick me up on a Tuesday ☕️ For all of you coffee lovers out there, I recommend getting a jar of instant coffee to add to smoothies and shakes!! It adds such great flavor and omits the grainy-ness of using regular coffee grounds.
- 1 large banana (I only had medium so I actually used 1.5)
- 1 cup almond milk
- 1 scoop of instant coffee
- dash of cinnamon
- 1/2 tbsp peanut butter
Blend all together until frothy and creamy 🤤 you can adjust the amount of milk you use if you’d like it thicker or thinner!
P.S- this was the perfect drink for after my workout this morning...I feel refueled & ready to GO! Make sure you get outside today...it’s gorgeous out there ☀️
1 53 minutes ago
Just doing my best trying to incorporate some functional training. I’ve been using bands for almost 2 weeks and I’ve already noticed a different In some lifts, we still got ways to go but little progress is better than no progress. I saw exercise 3 done before but I added a kettle bell and bands to target our core.... It was brutal☠️. Try it and lmk what you guys think 👊🏼.
5 min bike warm up
10 min stretch
Banded barbell hip thrust 3-10/12 reps
Super set w/
Bulgarian split squat with kettle bell 3-10/12 each leg
Banded laying hamstring w/ @unboundgeartraining occlusion leg straps.
4 set drop set, start at 20 rep then drop weight for 3 sets of 15 reps each set ( 30 second rest between sets )*
Banded cross hack squat with kettle bell
3 sets 10-12 each side
Banded leg press ( feet high, open toe wide stance to target hamstrings )
4 sets 10-12
Stretch 15 mins
Fueled by: @dymatizeprewo @unboundgeartraining @themusclefactorytx @serioussteelfitness @dymatize
Savoury Mushroom “risotto” Breakfast Bowl with capers, cremini and shiitake mushrooms, @violifefoods Parmesan, herbamere seasoned salt, and @quaker steal cut gluten free oats
1 045 minutes ago
I hear ppl say they don't have enough time to cook
That they dont know how to cook Excuses after excuses... Yes theres some method to making your own meals
But just like anthing you try
You're going to suck in the beginning
You're going to make meals that taste like shit
And over time youll figure it out
Eating healthy doesnt have to be complicated
Its actually very simple, quick and easy
LEAN MEATS. LOTS OF VEGGIES. SOME CARBS. SOME FRUIT. HEALTHY FATS.
add your own spice and flare to it
And youre on your way to eating healthy
So of this resonates with you and you're a guy
Who is in a funk and wants to get their shit together
To get stronger, leaner, mentally tougher, take action and re-discover your inner athlete
Shoot me a message... Ill be leading a group of men for 60 days so you dont have to go at it alone
This is a remote training program but ill be teaching you how create your own quick and easy meals to reach your goals
🍔 Two juicy homemade burgers made with 96/4 lean beef (not organic 🤣)
🍞 on whole wheat buns with some mayo/ketchup (the best!)
🥦 and a huge side of veggies
😋 I love fruits and veggies. But I have NOT been getting them in at all
💪 So that's definitely something I'm going to make a huge conscious effort to do
🔥 I don't get complicated with then. I literally buy a ton of the steamable bags and make use of them. They are convenient and usually on sale 😁
I definitely could have slept for another hour, but I'm feeling thankful for another day of possibilities. ✨ Off to work, but first we dine!
A scrambled egg with smashed avocado + strawberries with PB and honey on toasted sourdough
Make it a great one! 💛
17 2331 hour ago
Think of all your mobility drills, stretching and foam rolling as being cumulative. The more you do the better. Benjamin Franklin axiom best explains it, “an ounce of prevention is worth a pound of cure”. I set aside 10-20 mins for each client workout for this. Sometimes as much as half hour from my own workouts and rest days will spend about 40 mins purely on stretching and mobility.
Life Lesson: You’re going to mess up a lot of eggs before you figure out how to cook the perfect one. #breakfast#eggs
5 31844 minutes ago
I think it is so hard for most people to give themself a compliment! I know I love giving out compliments, but rarely give time to myself. Well today I am complimenting myself on getting up early and doing a workout. It was an absolutely TERRIBLE workout, but I did something. It was not what I had planned at all, but I did sometime anyways. We have good days and bad days. We have to remember on the bad days that something is better than nothing!