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Secret 7- CALCULATE YOUR MACROS: MAKE YOUR OWN DIET. “CALL ME CRAZY BUT I DO WEIGH MY FOOD TOO”. So the first thing we all do the very first day of joining gym is ask our trainer our diet for the rest of our life. Not only that we promise we will follow from all our heart. Haven’t we all have done that?(WTF I TOO HAVE DONE THAT) Stop that! And make your own diet. How? Step 1- Calculate your calories intake-: Men- Multiply bodyweight in pounds by 13 to 16 Women- Multiply bodyweight in pounds by 11 to 14. What number you pick depends on how active you are. If you’re sedentary and do little to no exercise, then go with the lowest multiplier. If you’re very active on a daily basis and train hard, shoot for the top end. Step 2- SET CALORIES DEFICIT/SURPLUS To loose fat go on calorie deficit- Once you know your daily calories intake roughly, reduce that number by a small percentage only Example- If your basic calories are 2400 Then aim for 2000 first week. To gain muscle go on calorie surplus- Here increase your number by a small percentage only Example- If your basic calories are 2400 Then aim for 2800 first week DONT AIM FOR HIGH OR LOW CALORIES IN THE FIRST WEEK BECAUSE THAT WONT HELP AT ALL. STEP 3- change your calories intake after every 5 days. Yes even if you want to gain muscles you too have to go on a calorie deficit 2 days a week and vice versa. Set your macros- 50% of your calories- protein 25% of your calories- carbs 25% of your calories- fat You must be thinking- Maths? Calculations? Calories counting? Difficult? Believe me it took me a day to understand and set my calories and now i can track it by using my fitness pal app. Once you start, it all seems easy. #letsgetfittogether #stayhealthy #stayfit #adaptingtohealthylifestyle #macros #calories #caloriescount #caloriedeficit #caloriesurplus #calculateyourcalories #makeyourowndiet #goodvibesonly💕

CLIENT JOURNEY ⠀ ⠀ Ankita came to me wanting to lose weight and to improve her general fitness. ⠀ So far, this is what she’s achieved. ⠀ Weight = 16 pound ⬇️ ⠀ Waist = 12 cm ⬇️ ⠀ ⠀ Hip = 10.5 cm ⬇️ ⠀ Alongside all that, Ankita’s performance in the gym has improved massively with her compound lifts increasing every week with her fitness levels going in the right direction. ⠀ If this isn’t #mondaymotivation then I don’t know what is 🤷🏼‍♂️. ⠀ Well done Ankita 💪🏼. ⠀ #lifesmart#cardiffpt #puregymcardiffcentral #puregymcardiff #weightloss #fatloss #ladiesthatlift #cardiff #training #weightlossjourney #calories #nutrition #hypertrophy #goals #2019goals

Porridge chaud et gourmand à 380kcal 😍😍 - 50g de flocons d’avoine avec 150ml d’eau (190kcal) - 1 barre de chocolat Milka (90cal) - 1/2 pomme pink lady (50kcal) - 60g de banane (50kcal) #bienmanger #healthylifestyle #healthyfood #calories #petitdejeuner #petitdejeunerhealthy #petitdejeunersain #porridge #porridgepassion #porridgebowl #lsdp #lesecretdupoids #delicious #delicieux #pinklady #milka #banane #flocondavoine #floconsdavoine #gourmandise #reequilibragealimentaire #regime #regimeuse #regimeusemotivee #healthybreakfast #chocolate #chocolat #caloriecounting #guydegrenne

I finally have a break from school👍🏻 I decided to change my theme to be a bit dark I guess🤷🏻‍♀️ Anyways I’ll be posting more frequently

Vegetable curry from this weekend. Look at the size of that naan! #curry #rice #naan #vegetable #vegetarian #vegan #eat #food #fresh #takeout #indian #foodie #weekend #diet #calories #foodblogger #instafood

Healthy Lunch Time Swaps Losing weight and eating better doesnt have to be stressful or time consuming.. Meal deals are a handy and convenient lunch, with a wide range of variety... By being smart, and keeping an eye on the nutrition info, you can still have a tasty cheap lunch and still stay on track... The saving in this swap is 550 Calories!!! Also the 2nd option has a lot more protein and a lot less sugar and lower carbs... With the daily allowance for woman 2000 calories and 2500 for men, keeping an eye on what we buy for lunch is very important... For more nutrition info or training drop me a message.... #mealdeal #tesco #tescomealdeal #healthy #healthyswaps #healthyfood #calories #healthylunch #weightloss #loseweight #protein #healthyfood #eatbetter #eatsmart #lowcarb #lowcalorie #workout #gym #fitness #fit #slim #personaltrainer #aylesbury #princesrisborough kmfitnesskm

This winter keep yourself warmed up and be in shape with the range of commercial treadmills offered by Nortus Fitness. Explore the range of machines designed especially for the fitness lovers. Visit : www.nortusfitness.com / Call Us : +91 9810412144 #NortusFitness #30Years #Treadmills #Fat #Calories #Exercise #followfordollow #likes #Gym #BodyBuilding #GymEquipments #Fitness #Cardio #Strength #Health #Lifestyle

Bugün ne yedik S3🎈 •Zeytin •Bir dilim kepek ekmeği •Bir dilim peynir üzerine chia tohumu ve çörek otu •Domates •Biber •Bir adet haşlanmış yumurta #sağlıklıbeslenme #sağlıklıyaşam #kahvaltı #breakfast #günaydın #goodmorning #breakfastideas #beslenmekabı #monday #kiloverme #zayıflama #dietfood #calories

#Water has no #calories and is to be privileged as the first source of #hydration when you want to #manage your #weight #MondayMotivation #90DayFiance

#Water has no #calories and is to be privileged as the first source of #hydration when you want to #manage your #weight #MondayMotivation #90DayFiance

Günaydın ☀️ cheesecake yerken bir daha düşündürecek bir postla haftaya başlıyorum ama amacım keyif kaçırmak değil 🙈😅 sadece bir miktar bilinçlendirmek 😋 bir dilim cheesecake yaklaşık 440 kkal 🤦🏻‍♀️ yaklaşık 30 gram karbonhidrat 30 gram yağ içeriyor 🤷🏻‍♀️ hafta sonu bu vb bir tatlı kaçırdıysanız bugünden dengelemeye başlamak zararın neresinden dönersen kardır düşüncesinin iyi bir örneği olacaktır 🎈

Trying to wake myself up this morning after a hellish night. George has the doctors this morning EARLY and he usually likes to sleep in till around 10 so wish me luck getting him up and ready...... #caloriecounting #countingcalories #caloriedeficit #caloriesincaloriesout #calorie #calories #eattherainbow #eat #realfood #nutrition #coffee #morning #weightloss #weightlossjourney #sw #swgirl #swfriends #swfamily #swmafia #swinspo #slimmingworld #slimmingworldmeals #slimmingworldfood #slimmingworldfriends #slimmingworldfamily #slimmingworldmafia #slimmingworlduk

Calorías en el pollo. Un poco más de conocimientos. El conocimiento es poder!💪 #pollo #calories #calorias #chicken #energy #sport #recovery #glucosa #aminoacidos #cooking #lifestyle

Ini adalah hari yang indah dan indah! New days 3 December - 8 December new menu gaes. __________ Ambil beberapa menu healthy Catering kesukaan kalian buat yang Fatloss & Bulking bisa cek menu nya ya 🍅🥦🥔🥑 . Solusi Katering Diet & Sehat. . #batamhealthy #weightloss #fatloss #diet #health #healthy #catering #katering #nutrition #calories #protein #carbs #fats #gym #eatclean #eathealthy #food #cleanfood #foodporn #kateringsehat #kateringkantor #cateringkantor #cateringrumahan

Who loves mangos? 🙊 For the smoothie: 4frozen bananas Handful of frozen blueberries berries Frozen strawberries Unsweetened almond milk . #Repost @loftlifeblog#food #calories #yummy #smoothie #smoothierecipe #smoothiebowl #fruit #eatyourveggies #motivation #inspiring #dedication #determination #fit #fitnesslife #fitnessfood #fitnessmotivation #fitness #workhard #workout #healthyeating #healthylifestyle #healthyfood #fitness

Shanghai Pork Dumpling - pork mince and soup dumpling steamed and served with a ginger soy sauce dip #bengaluru #food #foodpics #likeforlike #likeforfollow #like4like #like4follow #india #asia #foodie #foodgasm #foodporn #foodblogger #calories #instagram #love #dimsum #pork #dumpling #like #follow #share #comment #tasty #yummy #foodie #foodlover

.....just some pralinés Che dopo tutto sono le dolci e semplici cose della vita quelle vere 🍬 That after all the sweet and simple things of life are the real ones caffè ?! - #buongiorno #goodmorning #dolci #sweets #pralines #pralinés #tartufo #trufflepraline #cioccolatobianco #whitechocolate #liquor #sweetbomb #dolcebomba #calories #calorie #rasberries #lampione #noci #foodporn #instafood #dolcifattiincasa #dolcidinatale #xmasdecor #xmassweets #vivalavida

Diet is the key!! Shread that fat n get your body summer ready with customised diet plan & many more at just rs.2099. Get this new year offer, and work towards your dream physics. (Offer till Jan 2019 end). WhatsApp on 8369491171 or E-mail on.- Ati.gkwd@gmail.com. Hurry, lets work on your Fitness !! #Powerlifting #weightlifting #Olympiclifts #explosive #workouts #diet #snatch #clean #jerk #healthy #calories #kettlebelle #swing #conditioning #hipthrust #KB #crossfit #strenght #endurance #muscles #power #stamina #personaltraining #trainer #transformation #2019 #newyeargoal

I have posted earlier on that how I tend to overeat on cashew nuts as a snack. Nuts can be calorically dense, so portion size is important. This post by @catergood illustrates how to estimate your portion. #Repost @cartergood ・・・ . There are heaps ’n’ oodles of reasons to eat nuts 🥜 ⠀ They’re chockfull of nutrients, healthy fats, fiber, and they taste flippin’ delicious, too! ⠀ But nuts… ⠀ LOL, “but nuts” 🍑🥜 👈😆 ⠀ Anywho, nuts do pose a problem for dieters — they’re incredibly calorie dense! ⠀ See, other healthy whole foods like fruits 🍎 & veggies 🥒 don’t pack a buttload of calories per serving, which makes it difficult to eat too many and, consequently, over-consume calories... ⠀ Nuts are a whole different story. Them suckers are DENSE. ⠀ For example, one serving of almonds (1 ounce or ~23 pieces) has 164 calories. And as you can see, one serving isn’t much. Typically, folks are grabbing 2-3x that amount and end up shoveling down 400-500+ calories for a “healthy snack.” ⠀ So what’s a struggling dieter to do? 🤷‍♂️ ⠀ Almonds, and other nuts, are definitely healthy. And if you enjoy them, I encourage you to include them in your diet. ⠀ Just remember that “healthy fats” are still fats, and fats are very calorie-dense (9 calories per gram 😮), so make sure you’re aware of how much you’re eating 🐿👍 ——— ⠀ ⠀ ⠀ If there are any questions, please DM or comment below. You can also tag or share with someone who perhaps cant stop themselves from munching too many nuts 😉

🎅🏼 HoHoHo Coffee Lovers, That time of the year when all we want for Christmas is to celebrate with our loved ones has come, so we will take this opportunity to inform you about our winter holidays schedule. 🎁 24.12- 27.12 we are •Closed• but we are back with you on 28th, 29th normal opening hours, on 31st we are also working but only until 15:00. 🎉01.01.2019 • Closed • but we will be back to our regular working hours starting with January 2nd. 🎄 Happy Holidays Everyone 🎊 #coffeeshop for #coffeelovers #christmas #winterholidays #eat #drink #calories don’t count! #enjoy #life have a #great #time #coffee #lover

The #detox #juice diet has become very popular in recent years as an easier way to consume lots of nutrients without having to eat lots of whole #fruits and #vegetables. Introducing Juices for Life’ from a renowned Food technologist Poonam Kapur. No Sugar. No Ice. No Preservatives. In glass bottles, no plastic used. .. . #health #healthyjuices #dietmeals #healthyfood #healthylifestyle #foodporn #foodphotography #foodie #nutrition #nutritionist #nutritioncoach #dietician #healthylifestyle #weightlossjourney #weightloss #dietfood #dietchart #dietplan #livehealthy #live #herbs #vegetables #fruits #healthcare #weightloss #fat #caloriecounting #calories #protein # #food

HANNAH ABS IS BACK! Almost a year ago @hannahamirahines became a mummy. A monumental moment in anyones life. Hannahs priorities changed and of course, put every ounce of effort into making sure her little boy had everything he needed to feel loved, be content and of course, grow big and strong. She had always said that once she was settled into life as a new mum, she would get back to it and work hard to get back into the shape she had enjoyed her whole life previously. This October, the time was right for Hannah. Using her spark in motivation, we acted fast. Having her back in classes at @crossfithuntsman and working to a simple plan that used portions & food groups. Hannah quickly understood why certain foods were on her plate, what they did & how they made her feel. Different days meant different plates and different weeks did also. It was keeping it simple that worked for Hannah, giving her enough control to be able to work towards her goals regardless of social weekends or limited time for training. The consistency & effort Hannah has put in so far has brought her amazing results as you can see! Im so proud of how well she has taken to it all again, training hard and eating well, all the while juggling the crazy busy lifestyles only new parents will understand. Congratulations Mrs Hines! Heres to the next 8 weeks!

Tous les hommes pensent que le bonheur se trouve au sommet de la montagne alors quil réside dans la façon de la gravir. . . ❇️ Bowlcake ❇️ . . Bowlcake au chocolat avec des fraises et du chocolat noir. . . Vive le chocolat 🍫 😍 😋 . . . #petitdejeuner #chocolatnoir #chocolat #fraises #bowlcake #bowlcakiello #bigteambreakfast #teamshape #teamolifit #teamanchois #healthy #healthylifestyle #healthybreakfast #healthyfood #sport #muscu #musculation #fit #fitstyle #fitgirl #fitness #shape #calories #cardio #bodypositive #training #courage #motivation #force 💪 💪 💪

Spin the Wheel and Browse Through Our Healthy Juice benefits For The Perfect Detox. The #detox #juice diet has become very popular in recent years as an easier way to consume lots of nutrients without having to eat lots of whole #fruits and #vegetables. Introducing Juices for Life’ from a renowned Food technologist Poonam Kapur. No Sugar. No Ice. No Preservatives. In glass bottles, no plastic used. . . #health #healthyjuices #dietmeals #healthyfood #healthylifestyle #foodporn #foodphotography #foodie #nutrition #nutritionist #nutritioncoach #dietician #healthylifestyle #weightlossjourney #weightloss #dietfood #dietchart #dietplan #livehealthy #live #herbs #vegetables #fruits #healthcare #weightloss #fat #caloriecounting #calories #protein # #food

Flexible dieting + Post workout meal . Meal pertama gw hari ini, . Sebelom latihan gw minum kopi dan gula 30 gram, lalu setelah selesai latihan gw masukin lagi gula berupa youc1000, kandungan gulanya sebanyak 40 gram, kenapa gula duluan ? Kok ga protein shake? Karena latihan gw cukup intense dan menggunakan banyak gula, jadi level gula darah gw udah cukup habis atau drop setelah latihan, biasanya tanda tanda yg gw alami kalau kadar gula gw turun adalah kepala gw pusing, jadi gw cepet cepet masukin gula untuk mengembalikan kadar gula saya . Lalu gw lanjut ke @citywalk.sudirman , karena ada meeting disana, nemu restoran indonesia, @rempahbali , . Lalu saya pesen makanan sesuai di photo tersebut, . Sekali lg calorie yg saya tulis di sini tidak akurat, hanya estimasi, namun inilah yang saya suka mengenai flexible dieting, lu bisa makan bebas tapi tidak perlu berasa GUILTY, bener bukan? Kalian para CLEAN EAT-er pasti berasa super bersalah atau guilty kalau makan makanan seperti ini, akhirnya kalian kalap, tidak ada kontrol akan hawa nafsu, lalu pasti pesen semua di menu, . Kenapa saya bisa tau ini? Karena saya sudah melewatinya, secara mindset dan mental gw jadi gila karena pola pikir CLEAN EATING / CHEAT DAY WTF . Skr gw bisa makan apa saja, the best part is NO CRAVING, apakah sekarang setelah makan sebanyak ini saya mau pesen yg manis manis? NGGA, MALES. . Now i can fully CONTROL my food intake, baik dr segi KUANTITAS (PORSI/CALORIE) and segi KUALITAS (makanan utuh, bukan fast food) . Kalian masi mau terjebak di pola pikir DIRTY FOOD AND CLEAN FOOD? Itu pilihan anda . Dan tentunya protein yang terdapat di makanan LEBIH DARI 30 gram protein, mungkin sekitar 90 gram protein total. . Mau di bahas mengenai MITOS penyerapan protein tersebut? . #fit #fitness #fitnessmotivation #gym #gymmotivation #steadfastnick #gymlife #gymrat #fitspo #fitnessaddict #indofitness #indopowerlifting #indogym #celebrityfitness #fitnessfirst #goldsgym #science #train #training #iron #fitfam #gymflow #gymgirl #gymlifestyle #lift #squat #olahraga #calories #iifym #calories

Want to wear your old and stylish clothes and look stylish. Switch to fit bite for your weight management. Call us to place your order at: 021-35157565 | 0335-3482483 Or inbox us for details. Please check your delivery area with us before ordering. #HappyEating #3CourseMeal #Healthy #Delivery #Calories #Nutrition

9 healthiest nuts 😘 I just love nuts and I have to take a good care of sugar intake especially sweet nuts that I love to eat 😬🙏🏻 #Repost @nutriitional with @get_repost ・・・ 👋 What’s up Heroes?!?⠀ .⠀ I have posted many times before about the benefits of healthy fats and how we need to include more of them into our diet.⠀ .⠀ Today’s we highlight the nuttiest of our healthy fats...⠀ .⠀ 🥜 NUTS 🥜 ⠀ .⠀ Nuts are one of the easiest to add to our diets because they are super convenient and don’t require cooking.⠀ .⠀ They are a great snack to prepare for a long workday. Nuts will be able to satisfy your salty and crunchy craving while also keeping you feeling full until your next meal.⠀ .⠀ All nuts are not equal, so... which Nuts are best?⠀ .⠀ Why I’m glad you asked!⠀ .⠀ As this graphic highlights, nuts come in all different shapes and sizes. They provide you with slightly different levels of calories and macro nutrients so that you can pick and choose which ones work best for your goals.⠀ .⠀ Looking for maximum fiber? Have some Hazelnuts⠀ .⠀ Need more protein? Grab some Pistachios⠀ .⠀ Looking to lose weight? Choose some Almonds⠀ .⠀ On a strict budget? Get a big ol’ bag of Peanuts.⠀ .⠀ No matter what your goals are, nuts are a great snack to keep us fueled.⠀ .⠀ Which nut is your favorite? Mine is for sure the Pistachios 🤤 Comment down below and let me know which one is yours⤵️⠀ .⠀ .⠀ 📸@kylethumm .⠀ #healthyfats #protein #diet #healthylife #fitlifestyle #weightlosstips #fitfood #eatinghealthy #healthysnacks #almonds #pistachios #calories #macros #countingcalories #healthylifestyle #flexibledieting #fitnesslife #protein -

Its amazing how just some ingredients turn into a delicacy!! Tried Jamie Olivers recipe for Italian Alfredo pasta, with mushrooms & garlic. Took the trouble of making fresh pasta, it does require patience, but the results were so worth it....Happy eating :) #homemade #pasta #alfredo #mushrooms #garlic #cheese #delicate #delicious #foodie #fooddiary #happy #joy #Cooking #fresh #creamy #food #italian #calories #Amateur_chef #friends #sunday #lunch #experiment #recipes #indulgence

Without some knowledge of calorie content and what foods are more calorie dense than other, it is very difficult to lose weight. It’s important to know what is going to keep you full and satisfied for several hours. . Are 5 chocolate covered almonds going to be a sufficient snack for you? Probably not. However a whole cup of yogurt and a bunch of strawberries is going to keep you full for several hours, not to mention you’re getting plenty of vitamins and nutrients. Take it a step further - put the yogurt in a bowl with the chopped strawberries so that you’re eating it as a meal instead of a mindless snack. . This also proves how easy it is to eat more than you think. Those who think they eat 1200 calories a day forget about the 5 chocolate almonds, the chai latte and the few bites of ice cream after dinner and suddenly they’re up at 1800 calories for the day. . If you’re serious about losing weight, you’ll take the time to do your homework. Like anything else, you have to learn and you have to practice before it becomes second nature.

A thought a day to set you up for the new year - 1. Ditch the diet mentality - If you’re embarking on real life change, don’t set an end date. This sets your new conscious, ‘healthful’ choices apart from the negative connotations associated with ‘dieting’ and all the feelings that come with it. - Diets have a definitive start and end with a distinct outcome attached - weight loss. Lifestyle changes towards improving your health long term, do not. Reframe your thoughts, your approach, and be open to new ways of getting there. - If low carb dieting got you results at the start of 2018 but you’re no longer able to follow a low carb diet and in a position you’re unhappy with now... maybe low carb dieting isn’t for you. It’s not that it doesn’t work, just for you it’s not realistic to stick to. Try something new that’s inclusive of all food groups maybe? #fatloss #weightloss #weightlossjourney #slimmingworld #morethanatransformation #nutrition #nutritionist #personaltrainer #essex #southendonsea #teamACE #motivation #mondaymotivation #bodyconfidence #bodypositivity #transparency #bodytransformation #flexibledieting #calories #caloriescount #neat #activity #lessons #failures #success #fitspo #newyearsameyou #goals #habits

Tap for yesterday’s food diary ⬇️💕. ⠀⠀ ❤️ BREAKFAST - Mcdonalds chicken nugget happy meal with fried, water & a medium Coke Zero with ketchup. ⠀⠀ 🧡 LUNCH - cookies & cream & ice cream and a packet of sweet chilli sensation crisps - 293 kcals. ⠀⠀ 💛 DINNER - Dinner at the in laws, had carrot & coriander soup followed by Cajun chicken, crispy potato slices, corn on cob, coleslaw & cherry tomato’s - 537 kcals for dinner. ⠀⠀ 💚 SNACKS - malteser advent calendar choc (23kcals), popcorn, maltesers & minstrels. ⠀⠀ ❤️🧡💛💚 KCAL TOTAL = 1466. ⠀⠀ I was extremely rough yesterday following my night out on Saturday and I literally just ate what I wanted yesterday. Chicken nuggets for my breakfast 🙈😂 had those then went to the gym, walked on the treadmill for 15mins then had to call it a day 🤢 That’s me off the alcohol ..... well until Xmas 🙈. ⠀⠀ ⠀⠀ • ⠀⠀ • ⠀⠀ • ⠀⠀ #caloriedeficit #caloriecounting #weightlossdiet #weightloss #slimmingjourney #healthyeating #healthylifestyle #sw #healthyfood #myfitnesspal #mfp #mfpuk #balanceddiet #lovefood #kcals #foodblog #diet #ww #fitness #meals #slimming #healthy #fooddiary #cleaneating #foodblog #caloriecounter #foodie #calories #icecream #snacks #chickennuggets

cheese burger #monday #🍔#calories

Avec ce temps aujourd’hui, on a fait dimanche 🅲🅾︎🅲🅾︎🅾︎🅽🅸🅽🅶 ... J’avais froid et pas trop d’énergie... J’ai traîné aux pieds de mon sapin avec un bon café bien chaud! Et en plus, j’ai brûlé des graisses tout en me prélassant, sans m’en rendre compte! 😱 Toi aussi tu veux goûter mon produit préféré? ☕️ 👉🏻 Je peux t’envoyer une commande pour 5️⃣jours, 🔟jours ou 1️⃣5️⃣ jours sans engagement! #opportunite #5jours #10jours #15jours #diamondsuni #ketocoffee #cafe #cocooning #zen #repos #chaud #froid #calories #graisses #pertedepoids #remodelage

Greetings👋🏻 #Breakfast this morning was an orange🍊 with a low fat yogurt🥛 and a cup of chamomile tea☕ Im going to a christmas market today🎄🎅 Im excited, but also nervous because of the food there🥐🍔🥨😖 - - #food #fooddiary #pescatarian #vegetarian #nutrition #diet #health #healthyfood #5aday #fruitandveg #weightloss #macros #calories #follow #followback

Als je dan toch een leeg pot nutella hebt, waar maak je dan je #overnightoats in? Juist. 😍 De inhoud gebruikt voor op de pannekoeken. (Kerstlunch op het werk) 🎄 de pot is van mij 🍫 #leftovers #nutella #chocolade #havermout #december #foodie #goodvibes #mealprep #makeeverydayspecial #kitchenqueen #goodidea #workingmom #momslife #girlsthing #strongwomen #fitfamnl #nodiet #calories #whatagirlneeds #lunch #neverskipbreakfast #mood #eatgood #feelgood #xmas #lekkereten

For those that shun cardio, you deserve a slap on the wrist. For those that incorporate it smartly and appropriately into your training, you get a hug. For those of you who are just as confused between the #fuckcardio idiots and the #triathlonlife, know that there is a way to get the benefits but with having to sit in a camp on single mindedness. Since most of our physiology requires usage of fuels, and the rate of those fuels can be influenced by some cardiovascular training is so low, it baffles me why people avoid it. As little as 5-7 days of cardiovascular training at rates of about 130bpm for as little as 30 minutes, you get a plethora of benefits. ⬆️ respiratory control ⬆️ mitochondrial density ⬆️ glycogen availability . ⬇️glycogen catabolism during intensity matched work This ability to sustain a sub-maximal workload for a long period of time carries over as well into how your weight training sessions go. The ability to recover between sets, return to resting heart rate and perform the next training session are all the more reason as to why you should include it. How do you get your Cardiovascular training? Diet Smart. Not Hard Flex Success Coach: Dalton Email: info@flexsuccess.com.au Website: www.flexsuccess.com.au #flexsuccess #dietsmartnothard #flexibledieting #iifym #macros #protein #carbs #fats #fibre #calories #kcals #weightloss #fatloss #musclegain #compprep #bodycomposition #triathlon

Günaydın ☀️ Zeytinyağı ve baharatlarla fırınlanmış patates Haşlandıktan sonra tereyağında çevrilmiş yumurta 😍 Ve kahvaltının favorisi, tahin pekmez ve hurma ile fırınlanmış lor peyniri Afiyet olsun 😋

Pondelok ako rada ta mam🙈☝️ este 3 dni a budem mat volnoooo:) meal prep som chcela veeelmi rychly, nenarocny na varenie a ani sa mi nechcelo motat po obchode koli nakupu😳 vyuzila som domace zasoby a obed nachystala za 7 min. Srsly, cestoviny, rajcinovo-olivova omacka, velke kusky tuniaka. Uvaris, ohrejes, rozdelis na porcie. Zvysok je taktiez dost easy, grecky jogurt, jablko, orechy, hrozienka, zlozenim najlepsi chlebik v hre (slatinsky) s creamcheesom, syrom, moravskym masom a uhorkami, k tomu mam aj tie rajciny😂 no a este ryzova krupicka s proteinom a dezert v podobe bielej barebellsky. :) easy ✔️ rychle✔️ vyzivne ✔️ bielkoviny ✔️ A na veceru dam talu ovsenu kasu ako moja hlava😂 . . . . . . . . . . . . . . . . . . #mealprep #foodprep #mealplan #mealprepideas #mealprepdaily #mealprepping #foodbox #macros #calories #flexibledieting #nutrition #myfitnesspal #fatloss #gains #fitnessmeals #iifym #girlswholift #foodporn #fitspiration #dailyfood #healthy #tasty #healthyfood #proteins #carbs #balance #fitclan #mealplanning #krabicky

👊Success dont come overnight. There will be no easy route..3hr in the gym today ..before going home doing 500pushup everday for the upper body and shoulders 😂#pushup #pushupchallenge #shoulders #beastmode #beast #powerlifting #positivethinking #gymmotivation #determination #positivethinking #bcaa #burnfat #bestrong #noexcuses #nevergiveup #stayfocused #pumpup #calories #abs #athens #

Crispy and golden on the outside, soft and fluffy on the inside. Thats exactly how we would choose to describe this dish. Made out of a buttermilk batter deep fried and served along with some spicy Chutney, this is something which is perfect for those cold winter evenings!We call this Goli Bajji in our language. What do you call it in yours? . @vindu_blr . #foodtrailindia

I love bars that are made of all natural ingredients! This lara bar is made of just cashews and dates... it tastes exactly like what you’d expect a bar made of just dates and cashews to taste like! This bar probably wont be my after workout go to but will definitely be perfect for when i need to satisfy a sweet tooth! Although it tastes good i think that lara bar has some other more creative flavors I prefer!

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