CHEAT MEALS 🍪🍩🍔🍕🍟
The term cheat meal or cheat day generally implies you’re doing something you shouldn’t do. The term “cheat” doesn’t tend to be a good thing e.g. cheat on your partner, cheat on your test etc etc 👀🤷🏼♀️
So when you throw the term “cheat meal” in many people have their cheat meal and then because it’s a cheat meal they think it doesn’t count OR they think they’ve failed and go on to eat much more food, resulting in weight gain or no weight loss 😬
Cheat meals or cheat days don’t speed up the metabolism. For very lean individuals a refeed meal/day/couple of days may benefit them BUT only if you’re very lean. For general population it’s not going to do anything for you.
I never say to my clients have a cheat meal because this nearly always leads to eating everything in sight because they think they’ll never get food again 😅 which obviously isn’t a good thing. Instead I encourage them to fit food they enjoy into their calories and educate my clients on calories and how to lose/gain weight. If they have a pizza on the weekend no big deal as long as they didn’t go crazy and as long as they’re not in show prep 😬
Food is there to be enjoyed, you don’t have to go through life thinking you can never eat pizza, burgers, drinking alcohol. It’s still important for your mindset to do these things (IF you want to) but also important to actually learn to eat more mindfully and move more 💪🏻💯
Think of food as just food, there are no cheat meals, definitely no cheat days because calories still count. If you overeat one day, get over it, put it behind you and make the next day better 😁🙌🏻
If you need help join my Toned by Tara team ⬆️⬆️ or send me a DM to work one to one 😁🤗
‘It’s more than just a phase’
When discussing potential slogans with a good friend of mine when designing my logo, I explained what I wanted my business to be exactly about⬇️ Those people who come from different walks of life, but enjoy the same passion. Some more serious than others perhaps, but still have high motivation to reach a particular goal and to be the best version of themselves.
I think when getting into fitness, or the gym in particular most people outside will create stereotypical perceptions that ‘it’s just a phase’. This opinion can come from a whole load of reasons, most notably because the drop off rate in the gym in the first six months is quite high.
I’m extremely lucky to work with people from all walks of life. Those who live every day lives, but share exactly the same passion. Business workers during the day, fitness enthusiast in the evening. It’s so important to not let anyone take that away, keep that passion close and keep working hard to chase those goals.
👉 @EZAffiliateLifestyle ⛓Link In Bio
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2 11an hour ago
@usnuk GF1 and Muscle Fuel Anabolic still in top ten biggest online products. #no1supps
2 20an hour ago
Embracing the hip dips👀 Had the best glutes day today, loving being back on @bodybymg 💪🏻 Not excited for the pain that will come with glutes & legs, but excited for the gains. Happy Tuesday🌟
@neuapparel got me feeling like a beige buffet of dreams 🍕🥖🥐🍞🥔🥞🍪
A week into off season...zero cravings, not hungry and getting back into a gym routine. Excited to see the progress I’ll be making the next few months! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve spent the last 3 months on no set plan, slack training and craving sugar constantly because of working nights. I can’t explain you the effect of lack of sleep has on your overall health. I would get in from my shift and eat bowls and bowls of sugary cereal and chocolate bars because all I would crave is sugar to give me energy for the next day. Plus feel like a zombie because I couldn’t sleep during the day then refuse to go to the gym because I was tired 💤 I’m finally back into a routine of getting 8 hours sleep and I’m prepping all my meals in advance to stop me reaching for the sugary treats and one week into meal prep and I don’t crave one single sugary thing 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personally for me it’s all or nothing! If I eat sweet stuff I crave it constantly and I can eat a lot!!! Now I’m hitting my sweet tooth with things like @lindtuk 90% dark chocolate, manuka honey and @kokodairyfree yoghurt and berries.
Personal things have got in the way the last few months and I lost motivation but I’m back.... and better than ever 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take advantage of training at new facilities when you get the chance! Trying new movement patterns and equipment is great, this @watsongymequipment pendulum squat at UFBRM was so good but my god does it strip your ego...
Wacked on 50kg for my top set - thought I would be more than fine...nope completely underestimated and failed first rep. Took weight off and tried again - still failed. Failed twice before I left one plate on there and tried again yet went way above my rep range. I think after around 2 hours posing my legs were a little gone! I haven’t had doms this bad in months, my clients know I can barely walk or bend down 🙈
Also tried the Hip belted squat and the seated hamstring curl (have tried before) but both 👌🏼 It’s so important to try new things, “if it doesn’t challenge you it won’t change you”!
🌿✨ IM BACK! Physique update after my city break away! ✨ What will I be doing after being a bit too generous with my food intake on treats? ✨Do I under-eat massively to counterbalance what I’ve eaten? ✨ The old me would of thought that was the answer! But really, the amount of steps I was doing each day, it didn’t really matter if I was eating more than usually! ✨ I won’t be dropping my kcals as I need all my whole foods back in my life and plenty of it, but I will be increasing my cardio to 2 HIIT sessions (10-15mins) and 3 sessions on the stair master (each leg day for 10mins)! ✨ I’ll also be increasing my water intake to flush all the excess water my body is holding on to✨ Whenever I come back from a holiday, I always have simple meals to ease back into it! ✨🌿
✨So for the first breakfast back I had chocolate courgette oats ✨ Using 80g oats, 20g @myproteinuk chocolate vegan blend protein powder, 150ml almond milk,1tbsp cacao powder, 1/2 grated courgette and 1tbp chia seeds all stirred in a heated pot and topped with mixed berries✨
✨ #1 snack - Apple and peanut butter dip using 1tbsp @myproteinuk powdered peanut butter mixed with water ✨
✨Lunch was grilled tofu with a mix roasted veggies and salad ✨ Keeping it very basic and veggie packed as I always crave veggies whenever I don’t eat them on holiday ✨ ✨I’ll be working out just before dinner this week, so I’ll go to the gym around 5, get my workout done, get ready and leave for my shift. For pre workout I had a chocolate protein smoothie: 1 frozen banana, 1tbsp cacao powder, 10g protein, 150ml almond milk all blended up! ✨
✨So for Dinner/ pre workout homemade bean chilli stuffed sweet potato, with cauliflower rice, brocolli, green beans and kale ✨
🌿✨I have three night shifts (8pm-8am) for the last week of placement this week, and today is day one! So I’ll be bringing a snack with me when I get a bit peckish! ✨ #2 snack - Soy yogurt mixed with @myproteinuk vanilla soy isolate protein powder, topped with berries ✨🌿
29 4151 hours ago
Mental Health 🙌
My thoughts 💭
Life can be super difficult for a lot of people. Some may feel isolated or alone. Some may not have the get-up and go to do things in life. Some may feel that their days are just passing them by unhappily.
I have been there in the past where life was extremely tough. However it has shaped my perspective on my life today and what I have gone on to do. I feel like I can achieve anything I set my sights on. That is a huge thing for me to say as I had zero drive, aspirations or motivation to do anything just a few years ago.
So what do you do if you are going through a tough time?
The thing I always say is to make your own health, fitness and mental health a number one priority.
When life does get tough, do your upmost to speak to someone.
Don't let it bottle up and manifest into anything else. There is so much support and help out there! Don’t suffer in silence. With your health and fitness don’t wait till something goes wrong.
✅You can get fit.
✅You can eat healthier.
✅You can get strong mentally and physically.
✅You are capable of amazing things.
✅Go after it. Have no regrets in life. 🙌
Pizza is like a birthday cake. It's round. Everyone around is drooling. It's mega tasty. And you can serve it with a cake server... ahmmm @nourishingalex, what were you thinking?😂
👈🏻 Swipe left and save this recipe for later #MagioniPizza
8 1851 hours ago
ONE YEAR of natty gains. One at the 2017 British finals and the other at the 2018 Danish Open Championships
WHAT DID I DO?
ATE a shed load. It eventually got to the point where I felt like was force feeding myself, but if I didn't I wouldn't gain any more weight, I was around 102kg when this point happened. The heaviest i got too was 105.4kg during 2018. 2019 im aiming for the 110kg mark
INCORPORATED a lot more compound movements and diverted some focus away from my normal hypertrophy training and included more strength based training, keeping intensity high. Strength before wasn't something I was bothered about but the switch up really helped with my overall training and progression
LIVED the fit life, now I still went out on the piss and ate crap every now and then but everything I did was governed around my training. Never missed a session or meal if it could be helped. My personal priorities were Food, Training then social. Luckily a lot of the time, all 3 can be done at once 💪🏽
Some people say natty gains are slow but that depends on how you approach it and how smart your training is. If you have any questions I may have not included, let me know and i'll get back to you 🙂
⚙️The Movement Series - RDL⚙️
The RDL aka Romanian Deadlift is a great exercise that targets the hamstrings, glutes and lower back (lower back only through working as a stabilising muscle by keeping the back straight). The movement should be felt primarily in the hamstrings and secondarily in the glutes; if you are feeling it more so in your lower back you'll need to analyse your technique as chances are you are not driving your hips back which is what loads the hammy's. They also complement the Kings of compound movements; The conventional Deadlift and the Squat very well as well as teaching how to master the hip hinge which we use in a plethora of other important movements.
1️⃣Start with a slightly bent knee's - they then stay fixed in that position
2️⃣Hinge at the hips, allowing the hips and bum to drift backwards slightly which loads the weight through the hammy's
3️⃣Keep your back nice and straight on the descent and control the weight
4️⃣Keep the weights reasonably close to your legs ensuring the weight is kept loaded through the hammy's
5️⃣ I personally like to keep lowering the weight until I feel the stretch and then use that stretch to make sure I'm using my hamstrings to pulls the weight back up - following through with my glutes.
If you're able to go below parallel with the floor before you feel the stretch then you may want to try Stiff Leg Deadlifts.
Side note - this picture is by no means a perfect RDL, but my hamstrings look good so it'll do for this post. Better form demonstrated in the video and by @amsssxx ——————————————
Comment any questions below
📸by @360_fitness_coaching ——————————————
8 891 hours ago
Eating ice-cream helped me lose weight and keep it off!
I know it reads like the most Click-Baity sentence ever but I am very happy to say it's true.
If you've followed me for a while, you'll know that I LOVE ICE-CREAM😍! It just makes me happy🤗.
In the past, I tried to "Eat Clean" a lot and that meant avoiding "Bad" foods like ice-cream☠️.
At the time I didn't realise that "Black & White" thinking like that was the reason I could never maintain my weigh loss 🤦🏻♂️.
My diets would always follow the same pattern.
➡️ Restrict "bad" foods to lose weight.
➡️ All the restriction would eventually wear my will power out.
➡️ I'd eat some of the "bad" food which would lead to over-eating it... a lot (because if I've eaten some "bad" food the diet is ruined so I may as well eat it all, right!?).
➡️ Gain back the weight I'd lost.
➡️ Feel guilt and shame for overeating.
Then I learned about Flexible Dieting and everything changed.
✔️ I learned the true importance of calories and macros.
✔️ That there are no Good or Bad foods.
✔️ That you can fit the foods you love into your diet.
✔️ That you can eat ice-cream and lose weight too.
IT WAS LIKE A SWITCH HAD FLIPPED IN MY HEAD💡!
I started to include ice-cream (and other foods I love) into my diet (in responsible portions) and you know what? I didn't feel so restricted. I felt more satisfied about what I was eating 🍓🥦🍗🧀🍦.
I finally was able to lose weight and keep it off and develop a much better relationship with food🎉.
It took me years to realise that a healthy, weight-loss diet didn't have to eliminate all the foods I love. It held me back for years.
❎ Don't make my mistake.
❎ Don't demonise foods.
☑️ Enjoy the foods you love 😉.
What foods have saved your diet?
November30x30 challenge day 13
Pilates class done.
Early morning walking 🚶♀️for more than an hour followed by Pilate class. 🧘♀️ Gift yourself with at least 30 minutes a day with some sort of fitness exercise. It will clear your mind and it will help your body.
2 282 hours ago
Keep your eyes peeled. Some deals will be for 1 hour only some 24 hours. You snooze you lose. Deals will be in store only and same day delivery in 5 mile radius. While stocks last and most importantly you won't stop smiling. Call on 02089840433 to reserve. Just call me Santa #prosupps18
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2 172 hours ago
PIMP YOUR BIRD DOG // 2 variations that challenge 1) pelvic stability and postural strength & 2) spinal stability and glute strength. Both make effective postnatal progressions as they maintain integrity of the abdominal wall and can help to heal diastasis recti, and are otherwise brilliant early in a workout to fire the supporting muscles of the spine.
4 192 hours ago
Love waking up to these warm apple cinnamon muffins. 💛
[Gluten Free | Dairy Free | Nut Free | Soy Free]
Apple Cinnamon Muffins
•2 cups GF oats
•1 tsp baking powder
•1 tsp cinnamon
•1 cup unsweetened almond milk
•1/2 banana (mashed)
•1 honeycrisp apple (peeled and chopped)
Preheat your oven to 375 degrees, mix your dry ingredients, add in your wet ingredients, stir in your chopped apple, pop em in your muffin pan, and bake for 25 minutes! 🍎
Sunday shapes 👩🏼🦰 so think I last updated you guys that I had been tightening up my diet & changing up my training! So far so good, mind & body both feel good & I have a total of 5lbs off which isn’t what the focus of this is about, as how I’m feeling is much more important. Remember health is more of a feeling than a look & it is something that should allow you to live the life you want 💜
20 3732 days ago
Gazing into the distance or looking at the tube of Pringles I was munching in between shots?! 😂 @fit_visuals magic 💫💫
New leggings, means new gym pic 😂 what’s new tho 🤦🏾♀️🤷🏻♀️ anyways, have a good weekend my g 🙌
91 10953 days ago
Let's get it! I always have my biggest gym sesh on Monday. I like to start with a bang 💥 especially as my energy levels through the week can be hard to predict with a chronic illness.
On Mondays I usually keep a good 2-3 hours free in the morning so I can get in a good leg sesh, a bit of circuit training and work on skill development. 🏋🏻♀️ At the moment skill development for me is calisthenics, Olympic lifts and inversions. Just dreaming of being @demibagby in my next life tbh... 😍
One of the biggest gifts I took from my heath deteriorating so sevearly this year is that I lost a fear of being bad at things.
For a good few months I was pretty bad at everything! Even lifts I'd been doing for years became impossible due to my health collapse.
So I really had to start from the ground up again but with more knowledge, more discipline and way less ego. 👷♀️ It's truly been a beautiful process even if difficult at times and I have to say I'm excited to see how my body develops and adapts over the next few years from this learning experience. ✨
Always remember you'll never get good at anything if you're too afraid to be bad at it first! 🏆
Update: hit a 100kg deadlift for the first time since I got sick. Mondays are made for smashing goals 🔥💪
"The following content is based loosely on true events. May contain scenes for entertainment purposes." What if social media had these kinds of disclaimers?
Sometimes I think it should, social media in a lot of ways has become and extension of reality TV culture.
Are we becoming too immersed? Or worse are we letting it pour in to our own lives a little too much?
What if we didn't spend hours scrolling through 'perfection' and picking away at how our own lives could never match up?
Deep down I think we all know social media is to be taken with a grain of salt and I'm so thankful to so many wonderful peeps on here increasingly sharing their truth. The good and the ugly in life.
But who hasn't got caught in the rabbit hole of self doubt and deprecation scrolling through the explore page looking at white sand beaches and flawless skin or perfect peachy bums and washboard abs?
I know I have and as this funny old app in all its horror and glory has become and increasingly bigger part of my life I have developed some strategies to keep me sane and insure social media is a positive force in my life rather than taking from it.
Here are my tips for you!
1️⃣ I post things that mean something to me or that I feel provides value. I don't get caught up on engagement or numbers anymore. Likes and follows won't bring you happiness or up your worth.
2️⃣ I only follow accounts that make me happy, inspired or entertain me. Anything that makes me feel any negative type of way has got to go.
3️⃣ If I don't like something I see I don't engage with it. If it's on my page, block and delete.
4️⃣ I write positive comments or messages to others. Being kind is energising and makes me feel more positive coming away from SM. Adding to the positivity is a great way of combating the negativity.
5️⃣ I avoid the explore page. I think the algorithm got me fucked up because I rarely see anything that's of interest to me there! I like to stay in control of the media I'm consuming, on social media and mainstream.
What do you think, is social media bringing us all closer together or is it stealing our joy? 👼😈 P.S there is a booty day workout in my story 🍑