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No One Likes To Be Told What To Do (FYS Episode #147) . “What youre supposed to do when you dont like a thing is change it. If you cant change it, change the way you think about it. Dont complain.” - Maya Angelou . If you’re a parent, have ever coached somebody, or have ever offered perspective to a friend, you know how difficult it can be. People’s reaction to perspective is uncertain. No two people will respond in a similar fashion, yet the manner with which we provide this perspective is often the same, regardless of the recipient. . To be more effective, cater your message and its delivery for the person your trying to help. We need to empathize with our audience, and be skillful at delivering the information they need. . You’ll know when you begin to develop this skill because you will start to influence several people, maybe hundreds, or even thousands. You will instinctively see through their eyes, and care more about what people need to hear vs. what you want to say. . “Try to be a rainbow in someones cloud.” - Maya Angelou . . . . . . . . . . #foodie #fitness #selfdiscovery #inspiration #motivation #motivationalpost #motivationalspeaker #speaker #purpose #purposeful #superhuman #positiveenergy #lifehack #belief #conferencespeaker #humanresources #wellnesscoach #wellnesstips #authors #spiritualgrowth #livinginthemoment #mindfulness #mindfullnesstips #nutritiontips #wellnesschallenge #wellness #healthylifestyle #gratitude #mentalwellness

How much calories and macronutrients do you need? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As we know, calories and macronutrient ratio are the key to determining your physique and weight change. But how do we know how much calorie and macronutrients we should be consuming? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Calories First, we need to figure out what your total daily energy expenditure (TDEE) is. TDEE is the amount of calorie you need every day in order to maintain your weight. To figure this out, you may use this calculator: https://tdeecalculator.net ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is your starting number for reference. You can use the app, MyFitnessPal, to help track your daily calorie intake. Consume this for a week and see if your weight went up or down significantly, or stayed around the same. Adjust your calories by 100 cal, and repeat until you have your TDEE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Macronutrients The 3 macronutrients are protein, carbohydrate, and fat. Here are the calories per gram of each macro: 1 g of protein = 4 cal, 1 g of carb = 4 cal, 1 g of fat = 9 cal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s use an example to explain the rest. Say Mr. X weighs 175 lb, and is cutting on 1900 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️PROTEIN First, we determine how much protein you need. Per pound of bodyweight, the amount of protein you need in grams is 0.8 – 0.9 times. If you’re cutting, use 0.9; if you’re gaining, use 0.8; and if you’re recompositing (both slowly cutting and gaining), use 0.85. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Mr. X, the amount of protein he should consume is about (175x0.9) 158 g. Out of his daily target of 1900 calories, 158 g of protein takes up (158x4) 632 calories. We have (2000-632) 1268 calories remaining. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️FAT If you’re cutting, I suggest about 20% of your total calorie going into fat. If you’re gaining, that’s 30%. And if you’re recompositing, that’s 25%. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Mr. X, that’s (1900*20%) = 380 cal. That’s (380/9) 42 g of fat. Now we have (1268-380) 888 calories remaining for carbs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️CARB Simply take the remaining calories you have, divide that by 4 (since each g of carb is 4 cal). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For Mr. X, that’s (888/4) 222 g of carbs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ◾️SUMMARY FOR MR. X Target Calorie: 1900 Protein: 158 g Fat: 42 g Carb: 222g

😂 One of the reasons the #fasterwaytofatloss is so successful and sustainable is because we #carbcycle! Only 2 #lowcarbdays per week make this 100% sustainable bc we should never totally eliminate one whole MACRONUTRIENT! Our bodies rely on carbs to function optimally! . When you Intermittent fast, carb cycle, and pair your workouts strategically with your nutrition you GET RESULTS! Are you ready for results? . Now is the perfect time to get lean before the holidays!🦃🎄My next round starts on Oct. 15th and I am already filling up! Head over to the link in my bio and join the waitlist! @klg888 @klg888 #fasterwaywithkandk #fatlosscoach

S A L A D S🥗 are my go to dinner these days. I’ve had one almost every single day in the last few months. I like to pack my salads with virus/pathogen fighting foods like raw garlic, raw onion, micro sprouts etc. I also love the flavor punch these foods give my salads. But here’s the deal with salads... they really aren’t going to be doing you any good service if you are coating your bed of greens in a vat of oil or a mountain of cheese. If the purpose of eating salad is to be healthy try adding fresh fruit or vegetables instead of high fat/ high salt condiments. Or try the dressing I have raved about with 1 tbsp Tahini, 1/2 to a whole Lemon juiced, and about a tsp Maple syrup. Some other healthy additions would be diced up celery, sliced cucumber, all types of tomatoes, sprouts, 1/2 an avocado, grapes, strawberries, cilantro, arugula, apples and the list goes on! Your taste buds adjust trust me. Things may taste a lil bland at first if you have been on a high fat, high salt or refined foods diet for awhile.. but it doesn’t take long at all for them to adapt and love the way healthy clean foods taste. An awesome challenge you could do that really kick starts this transition period is to cut out salt completely from your diet for 1 week, and by salt I mean ANY added sodium from condiments etc. No sodium at all except what’s already inside your produce in healthy amounts. You will be amazed at how much you can taste flavors again once the week is up. You will also lose several lbs of water weight and your face may appear and feel less swollen/ puffy. If that’s not your jam and you are a die hard salt addict... hey do your thing! No shame. I am only giving advice to those out here looking to make shifts to a healthier way of living. Take my advice with a grain of salt should you wish... see what I did there? 😎 #salad #vegansalad #plantbased #plantbaseddiet #wfpb #medicalmedium #medicalmediumprotocol #medicalmedium28daycleanse #healthyfood #lowfatrawvegan #highcarblowfat #801010 #cleaneating #fitfam #cleaneats #antiviral #antibacterial #pcos #skindisease #healing #nutritiontips #detox #cleanse #rawchallenge #whatveganseat #healthy #healthylifestyle #veganfood

TRANSFORMATION TUESDAY!!! 🦋 Last week of my 30 day! I’ve struggled with losing my kangaroo pouch after having my 2 girls and quite honestly even before being preggie I had that area that just wouldn’t go down!! 🤨 This challenge hasn’t been perfect for me (with Rosalee’s birthday week 🤪) but I am crazy inspired by my results and excited to say I even BROKE my record on the scale I haven’t seen since Highschool!! 😲👏🏼 Not to mention my libido is on FIRE!! 🔥💃🏻 #grateful #crushyourgoals #bringingsexyback #libidobooster

You guys- after school/work snacks are not just for the kiddos 😋 I am so in love with these @eatwholly mini guac cups that are 100% avocado👌 . Avo (with EBTB of course) and veggies, @muunacottage cottage cheese with bluebs and pomegranates. Can you guess the common theme?? • • • • • • 👇 Immune-boosting goodness💪 • • • • • • All this rainy weather in #philly has me thinking about the colder weather that’s right around the corner. Colder weather often means cold and flu season which feels like it’s already here because basically everyone in my office is sick 😷 • While we can’t prevent colds from occurring, we can arm our bodies with the defenses to potentially fight them off quicker and also to building up a strong immune system. ➻Protein: many antibodies that our immune system needs are made of proteins > Seafood,lean meats, yogurt, cottage cheese, nuts, beans ➻Vitamin A: Regulates immunity and protects against infection > deep red/orange and dark green fruits and veg: sweet potato, carrots, bell peppers spinach and egg yolk ➻Vitamin C & E: antioxidants eliminate free radicals, prevent infection and stimulate antibody production to fight of sickness > citrus, bell peppers, tomatoes, & nuts, seeds, olive oil ➻Zinc: may shorten the duration of a cold. > lean meats, seafood, milk, beans, nuts ➻Selenium: reduces inflammation and immune cell activation > tuna, shrimp, salmon, turkey ➻Probiotics: studies show good gut health related to our immune health! > kefir, kimchi, sauerkraut, kombucha, tempeh, miso ➻Hydration: critical for the efficiency of our metabolism and liver detox processes. Flush that system! > fruit-infused water, herbal tea with lemon, fruits and veggies! • #tuesdaywelltip #wellbydesignrd

#tuesdaytidbit is brought to us by @moderationmovement - Nutrition is never this black and white, yet the food fear mongering prevails with simple statements & buzz words: avoid, bad, toxic, will kill you - It’s just not this simple, nor does nutrition messaging ever need to be this urgent - When someone’s talking big, making outrageous claims, & has a tone of fear to their message, ask yourself: “what is it that they’re trying to sell me”. Whether it’s a direct product purchase, the promise of health & happiness, or simply a philosophy, there almost always seems to be a catch - #nutrition #nutritiontips #haes #buyerbeware #whatsthecatch #nutritionnonsensestripped #rd #registereddietitian #dietitiansofinstagram #foodie #allfoodfits #nondiet #foodtofityou #foodtofit #yxe

Here are just a few factors that contribute to Asthma. There was a study completed that showed children who received this vaccine had higher cases of asthma. According to the results of the study, out of 243 children sampled, 26 were diagnosed with asthma. In contrast, only 4 out of 203 who did not receive the vaccine eventually went on to develop asthma. However, out of the immunized group only 1 child developed whooping cough as opposed to 16 from the non-immunized group. This is why I do not debate or bash people who choose immunize or not immunize. Do the research yourself (that does not include listening to these vaccine/no vaccine fanatics) and make the decision yourself. If you choose to vaccinate, there risks and benefits and ways to minimize the toxin overload. If you choose not to, there are benefits and risks and ways to help make sure your kids stay healthy. Educate yourself and make that decision for yourself. 2nd disclaimer: If you even think about trying to come for me looking for a vaccine debate, I will tell you now, this aint what you want. Be at peace with your decision and know that your choice is for YOU! #food #foodie #foodporn #health #healthy #healthiswealth #foodmatters #nutrition #holisticnutrition #holisticnutritionist #holistic #nutritionist #nutritiontips #healthyfoodshare #mealprep #healthyliving #inspiration #healthandwellness #healthjourney #healthylifestyle #eatclean #intermittentfasting #instahealth #chronicillness #foodasmedicine #intuitiveeating #thenaturalistaskitchen #healthcoach #wellnesscoach #children

🥪 Switch-up ya Sandwich 🥪 Follow @culmastaflex for more fitness info! Tag a friend who likes sandwiches 🤤 . So as you guys have come to realize, I eat the same things every day more or less. I usually have an egg, a parfait or shake, a meat and veggie, and a sandwich meal daily. 5th meal is up in the air. While this is incredibly convenient in figuring out what to eat, it becomes rather boring. . However, I try to switch things up week after week so my meal schedule stays intact but gets spiced up! This week, I said NO COLD CUTS and made sliced chicken breast for my sandwiches. This opened me up to hot sandwiches and different toppings and stuff that just gave the little change I needed. . Here I went a lil south of the border with guacamole and jalapeño on a ciabatta (yea I treated myself and switched from whole wheat). This sandwich came in at 45g carbs, 16g fat, and 41g protein for 488 calories. . The point is this: eating similar meals gives you structure, but finding variations gives you options! . . . #nutrition #nutritiontips #personaltrainer #personaltrainers #fitnesstrainers #healthyfood #healthyhabits #healthybreakfast #healthynutrition #macros #nutritioncoach #nutritionable #nutritional #nutritionplan #nutritioniskey #nutritionfacts #nutritionisthekey #bodybuilder #bodybuilding #mealprep #bodybuildinglifestyle

💪🏼 Featured Protein Powder 💪🏼 🔵 @ansperformance N-Pro 🔵 ✳️Current Sale Price $69.99✳️ ✳️MSRP $99.99 ✳️ ➖➖➖➖➖➖➖➖➖➖➖➖➖ ▪️Highest Quality, Cross-Flow, Cold-Processed, Microfiltered High Biological Value Lean Protein ▪️ 6 Protein Sources for Rapid, Intermediate & Extended Absorption ▪️No Added Aminos, Fillers, Creamers or Maltodextrin ▪️Versatility – Morning, Pre/Post Workout & Evening ▪️Gluten Free & Banned Substance Free ▪️Built-in Digestive Enzyme Complex ▪️Mixes Easily & Tastes Amazing . . . . . . . #yegfit #yegfitness #edmonton #nutritiontips #wellness #healthyeating #weightlosstip #yeg #yegger #yeghealth #yegblogger #nutritiontips #weightlosshacks #athleteperformance #hydration #yegsupplements #evolveprohockey #ansperformance #teammaximum #maximumyeg #proteinfroyo #bodybuilding #athlete #athletic #protein #exercise #activelifestyle #leanmuscle #cleanprotein

#Repost @roballenfitness ・・・ 🤦🏼‍♂️SPOT REDUCTION🤦🏼‍♂️ . Follow @roballenfitness for more fitness/nutrition info 👨🏼‍💻 . Everyone wants to lose fat in certain places but keep a bit of fat in certain others 😉 - I’ve posted this one before but still get a lot of questions about losing fat in specific areas. Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person . It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though. . Don’t compare your fat loss journey with someone else’s. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 - Don’t stress about it. Just stick to your plan and when your overall fat level is down you’ll be happy 😁 . Have any questions or need any help? Feel free to let me know 😊 . . . . #weightloss #spotreduction #health #healthylifestyle #workout #fitness #fatlosstips #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #genetics #fitnessjourney #losefat #montrealfitness #fitnessmotivation #dietplan #losingweight #iifymgirls #weightwatchers #shred #fitnessmyths #fatloss

@Regran_ed from @roballenfitness - 🤦🏼‍♂️SPOT REDUCTION🤦🏼‍♂️ . Follow @roballenfitness for more fitness/nutrition info 👨🏼‍💻 . Everyone wants to lose fat in certain places but keep a bit of fat in certain others 😉 - I’ve posted this one before but still get a lot of questions about losing fat in specific areas. Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person . It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though. . Don’t compare your fat loss journey with someone else’s. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 - Don’t stress about it. Just stick to your plan and when your overall fat level is down you’ll be happy 😁 . Have any questions or need any help? Feel free to let me know 😊 . . . . #weightloss #spotreduction #health #healthylifestyle #workout #fitness #fatlosstips #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #genetics #fitnessjourney #losefat #montrealfitness #fitnessmotivation #dietplan #losingweight #iifymgirls #weightwatchers #shred #fitnessmyths #fatloss - #regrann

🤦🏼‍♂️SPOT REDUCTION🤦🏼‍♂️ . Follow @roballenfitness for more fitness/nutrition info 👨🏼‍💻 . Everyone wants to lose fat in certain places but keep a bit of fat in certain others 😉 - I’ve posted this one before but still get a lot of questions about losing fat in specific areas. Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person . It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though. . Don’t compare your fat loss journey with someone else’s. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 - Don’t stress about it. Just stick to your plan and when your overall fat level is down you’ll be happy 😁 . Have any questions or need any help? Feel free to let me know 😊 . . . . #weightloss #spotreduction #health #healthylifestyle #workout #fitness #fatlosstips #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #genetics #fitnessjourney #losefat #montrealfitness #fitnessmotivation #dietplan #losingweight #iifymgirls #weightwatchers #shred #fitnessmyths #fatloss

Boot camp style work out here! . In my 3rd week and we are always forming and adding to the group every week! . Multiple style programs to choose from ... no matter your fitness level! . And easy to follow nutrition plans cause nutrition is 80% of the battle. . I’m just looking to be healthy and happy! . And aren’t we all? . Just take the first step ... it’s a journey and there’s an easy process to follow! . Meal plans for you and the family! . Simple to follow recipes to provide you the best nutrition. . What to eat? When to eat? How much to eat? Yep ... there’s that too! . You may have tried everything but if you haven’t tried this you haven’t tried everything! 👌🏻. . Comment below ... I’m ready and I’ll message you the details! . #bootcamp #happy #healthy #mealplans #nutritiontips #journey #wife #mother #grandmother #gerd #allergies #baseballmom #racinglife #grandkids #fitover50 #feelfabulous #tastytreats #kidapproved

A few people have asked me where I get my recipes ideas from, so I thought I’d post a list of my favourite recipe resources here! These are the places that I find both recipes and inspiration for my own creations ⬇️ . . 1️⃣Coles and Woolworths magazines - These are great as the current magazine always has meals that include ingredients which are in season and often on sale, perfect for budget friendly meal plans. You can find their magazines online too. @colesmag_team 2️⃣Taste.com - this website has a huge range of recipes for literally every type of meal under the sun. New ones are always being added, and as it’s an Aussie site, the new recipes are usually full of seasonal ingredients too. This website is great if you like a huge choice of recipes. @taste_team 3️⃣ Plant based blogs such as The Minimalist Baker and Vegan Easy. These blogs are perfect for anyone wanting simple and delicious plant based recipes. Great for vegans, vegetarians and anyone wanting to get more veggies in their diet. @minimalistbaker @veganeasy 4️⃣ Instagram - honestly just scrolling through Instagram is a great way to find delicious recipes and meal inspiration. I recommend searching specific hashtags depending on the type of recipes your looking for! 5️⃣ Pinterest - just like Pinterest is perfect for create your dream house or wedding, it’s great for finding the perfect meal too. Simply search in what kind of meals your looking for and a whole heap will come up! 6️⃣ Recipe books - these might seem a little old school but I still love using recipe books every now and again. These are perfect for when you don’t have access to the internet and they can double as pretty decor for your kitchen! . . . . . . . . . #healthyliving #recipeinspiration #mealideas #mealplanning #mealprep #mealplan #mealinspo #healthynothard #healthyrecipes #perthnutritionist #eatyourveggies #australiannutritionist #budgetmeals #healthyonabudget #mindfuleating #mindfulness #getorganised #beprepared #fitfood #healthmadeeasy #simplewellness #nutritiontips #wellness #nourish #nurture #wellbeing #mindfulbites #goodvibes #kateisabelnutrition

Just trying to be like Arnold😅 If you haven’t tried the Arnold press, you’ve been missing out on one of the best moves for your delts. - Arnold Dumbbell Shoulder Press - Controlled negatives, explosive positives. If you happen to be new to this exercise, start out light because you’ll quickly see it doesn’t take a lot of weight to feel it taxing your shoulders beyond belief😩 - Begin with your palms facing your shoulders and your elbows down in front of you. Press the weights straight up, pronating your hands (turn your wrists out once the dumbbells reach about eye level). Focus on raising the weight with your elbows and not your hands! - Give this exercise a go! What’s your favorite shoulder workout? - 🏋🏼‍♂️@jno.fitness

H2O Wellness A message from one of our partners Diatomaceous Earth. You may have never heard of it, but let me tell you it’s worth it’s weight in gold!! It’s uses are versatile, and it’s very inexpensive. I keep a canister on my kitchen counter and a bag for indoor/outdoor home and yard use. If you’re a gardener or into natural health, you’ve probably heard of it and maybe even use it yourself. Health wise, you stand to gain some great benefits. Make sure, though, that if you plan on consuming it as I do, then you will need to get one that is Food Grade. So you may be curious how I use it. I add it to my morning shake each day to help kill parasites, detox the blood, and detox heavy metals from within my body. I also add it to my dog’s food for the same reasons. As unpleasant as it is to consider, most of us have issues with parasites and heavy metals...and we all need to cleanse our blood. If you’re not convinced on the parasite issue, weLlc feel free to do your own research, but maybe not so much if you have a weak stomach. I also use it inside and outside our home as a natural insecticide. The article below will give a great basic run down on what it is, how it can be used, and what the benefits are. DE is most certainly worthy of considering adding to your arsenal of tools for your health and your home. https://draxe.com/diatomaceous-earth/ @h2owellnessnetwork #phenomtrainers #personaltraining #workout #charlotte #charlottefitness #motivation #fitness #nutritiontips #nutrition #healthyfood #nutritionist

Sooo plot twist, I have a stomach ulcer! Here’s the thing... you wouldn’t know it, but even with these type of things happening to me,I’m still wayyy healthier than I ever have been.🙃I unfortunately have to change up my meals as apperently I can’t have tomato sauce and I’ve been eating chilli every single day🤣🤣 the ulcer also makes me want to throw up every time I workout. But I don’t give myself excuses so I push past it and if I end up throwing up well then...🤷‍♀️🤷‍♀️ Anyways my whole point in this, is me telling you that there will always be obstacles in your way of achieving what you want. It’s about working around those obstacles and not letting yourself give up. Essentially you have a choice. You can throw in the towel or you can use it to wipe the sweat off your face. Day 9 of my 80 day journey is in the books📚

I remember feeling very sick after taking iron tablets and I know a lot of women can relate. I had to search for a better alternative that would be easy on the stomach but would still deliver iron efficiently. I found out about liquid chlorophyll and started taking it daily as the bottle instructed. I had to take it for about a year to have consistently normal hemoglobin levels. Its amazing what the human body can put up with before it starts to really crash and show symptoms. Chlorophyll is the green pigment found in all green plants. Its responsible for absorbing light to provide energy for the plant. By taking this in, I was boosting my energy levels. . . . . . #lupus #lupuswarrior #lupusawareness #lupusfighter #lupussucks #lupuslife #chronicillness #lupussurvivor #lupusflare #autoimmunedisease #lupuswalk #lupusstrong #spoonie #lupusawarenessmonth #invisibleillness #lupuswarriors #sle #purpleforlupus #chronicpain #lupusproblems #lupusadvocate #lupie #nutrition #nutritiontips #nutritional #health #healthylifestyle #healthy #healthyfood #sjogrenssyndrome

BENEFICIOS DE CONSUMIR PAPAYA EN ESTE OTOÑO A mi en lo particular me encanta esta fruta, la verdad son pocas las que definitivamente NO! Pero bueno el caso es que te hablare de como esta fruta puede ayudar mucho en está temporada.🍁🍂 ☝️ bueno no solo en está! En todas si tu objetivo es bajar o mantener tu peso...también Ahora en Otoño 🍁 la PAPAYA aporta Vitamina C en cantidades tan elevadas que 100 gr cubren la cantidad diaria recomendada de esta Vitamina! Como la ven! 👏 - Ayuda a aumentar las defensas naturales del organismo. - favorece la formación de Colágeno - Activa la absorcion de Hierro - Tiene efecto antioxidante frente a los radicales libres. - mejora la salud de la piel por su Vitamina A - prevención de enfermedades Cardiovasculareds (flavonoides) - contiene minerales tan importantes como Calcio, Magnesio y Potasio. - contiene gran cantidad de Fibra QUE TAL?!!!! apoco no es una gran maravilla!! No lo dudes consumela en estos meses ! Está tiene más Vitamina C que la naranja!!! Ehhh!!! Nutrióloga Dany Fitness. #healthy #fitfood #food #vitaminas #healthylifestyle #nutriologa #nutritionist #nutrition #nutritiontips #antioxidantes #vitaminac #nutritionblogger #balancednutrition #otoño #autumn

I drink my cup o joe black ☕, almost All.The.Time.! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But I haven’t always been that way…And it took time for me to get here! TRUTH⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I admit I love creamer in my coffee. 😮 And if I’m being totally honest, I would love to always have tons of flavored sweet creamer in my coffee. 🙀🙀 Yep! Totally being honest. 🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT…⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That won’t lead me to or keep me on track for my health goals!😫⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do love the flavor of black coffee now, & actually tasting the flavor notes of the coffee I’m drinking. 🤨 (Yes, I’m not normal & some are better than others), but there are times I miss my creamers I use to use. 🤪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just remember coffee shouldn’t be an excuse to load up on sugar & creamer. 🤐 You know what I’m talking about. 😬 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That sneaky little additive can cause some weight gain, & you’ll quickly hit your daily recommended amount w/ 5 g of sugar for every tablespoon too. 🙊⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to see what I use now instead of those sugar-laden versions, head up to the Link in My Bio (👆🏻👆🏻👆🏻) & check out my FB Video on coffee & creamer I use (it’s my featured video right now!) 🙌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tomorrow let’s see if you should kick your coffee habit…😐⠀⠀⠀⠀⠀⠀⠀⠀⠀ ________________________________________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeelover #coffeetime #coffee #cupofcoffee #cupofjoe #sneakycalories #tonsofsugar #creamandsugar #weightlosssabotage #skipthesugar #weightlossplateau #livehealthy #changeyourhealth #transformyourhealth #weightlosssupport #weightlossmotivation #healthychanges #healthylifestyle #healthyliving #weightlosstips #weightlosshelp #weightlossinspiration #diethelp #nutritiontips #weightlossaccountability #nutritioncoach #healthcoach #transformationcoach #personaltrainer #nourishtoflourishcoaching

TONIGHT @ 9: @baptisthealthsf OGBYN Triplets Victoria, Sarah, and Joanna Bedell discuss delivering different generations of babies within one family. 👶🏼 #MaternityCare #Triplets

Even though we don’t do macro counting over here at Apex it is good to know what you’re getting with each different type of protein! • What is your favourite type of fish?! Share with us in the comments below and give us a recipe if you’ve got one. 😏👇 🐟

Im excited to officially introduce my coaching brand & logo ... ELEVATE ... My new cookbook will be the first of many more elements that have been in the works since January of this year & now coming to fruition! ITS READY!! So this is your LAST CHANCE to register (link in bio) for the pre sale launch! Pre sales will go live tomorrow at 9am! 🚨 First 50 cookbook sales will receive a BONUS recipe!🚨 Special thank you to my family (Dad, @joanmwilliams @manderrs725 @rhodychefnate @mrs.amanda.williams), my hunk @southpawsweens , my business coach @limitlesslifeevolution & graphic designer @ktbaby5 for your support of my vision, endless conversations about my ideas & always believing in me xoxo ! 💋

Which bench press do you do? (Credit: @smurray_32 )⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Science👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall barbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall dumbbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 🤙🏼Follow @prodiettips for daily nutrition tips - . . . 🔥Link in bio for FREE diet ebook . . . . . #fitness #alphalete #fitnesslifestyle #bulking #diet #flexibledieting #ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding #hypertrophy #physiology #workout #physique #cleaneating #irishfitfam #ukfitfam #fitsporation #proteinshake #preworkout #cardio #cardiosucks #fitstagram #highprotein #topgymtips #dietstartstomorrow #nutritiontips

Three of the main components to a healthy and balanced diet are Protein, Fruits and Vegetables. One of the ways my clients have been starting thier day strong with all three of these is by making this shake every morning. Iron Health and Fitness Shake 6oz. Almond Milk unsweetend 1 Scoop Rule 1 strawberries and cream protein 1 Scoop AD Grazed berry greens drink 5 frozen strawberries Blend. This shake will give you a good serving of protein, vegetables and fruit while helping you curb your sweet tooth! Let me know if you are interested in adding this to your routine! #ironhealthandfitness #nutritiontips #proteinrecipes #alphabuilt #rule1 #adgrazed

😁Staying Motivated😁 . By @roballenfitness with more fitness/nutrition info 👍🏼 . Like with anything else, you’ll have good days and bad days. What do you do when you’re in a rut and not seeing progress as quickly as you want? . Track your progress. Maybe it’s a dress that suddenly fits, an old pair of jeans that you haven’t worn in years or just measuring your waist and legs. Find a positive somewhere. Could be that you can do more push ups now or can squat heavier. Write it down. When you look back you’ll see how far you’ve come. . Setting small goals. Could be to drink 3 L of water or walk 12000 steps. Do it for a week. Then make another goal. Have something small to work at. Small wins keep you happy for the big win at the end! . Remember why you’re doing all of this. There was something in your life that needed a change, right? What was it? Don’t you want to feel better about yourself and accomplish your goals? . Try classes out. They aren’t for everyone but many people who couldn’t stay consistent managed to make working out a habit by making friends and becoming part of a community. It really helps!!! . Whatever you do, just remember that real progress takes time. Celebrate the small victories and focus on the main goal of being happier and healthier 😊 . . . . #londonditness #fitness #workout #weightloss #nutrition #healthy #nutritiontips #weightlosstips #fatloss #weightlosscoach #onlinecoach #instafit #zumba #crossfit #spinning #trainingmotivation #caloriecounting #exercise #healthylifestyle #health #healthyhabits #fatlosshelp #weightlosshelp #fitnessfood #workoutmotivation #fatlossprogram #goalsetting #cleaneating

SHOULD YOU BULK OR CUT?🥓by @jmaxfitness - 🍽Use this simple flow chart to figure out if you should bulk or cut. - ⛓If you’re a skinny guy, you should always bulk first. Even if you’re skinny fat, if you cut, you’ll just look even skinnier and not very good. That’s why you need to bulk. Building muscle can do wonders for skinny guys. - 📉If you’re not skinny, then you need to be lean in order to bulk. If you’re not lean, you need to cut. - ‼️So in other words: Hodor should cut. Geoffrey should bulk. The Mountain can just do whatever the hell he wants. - #topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein

A food journal is one of @bodybysimone ‘s go to tools to help people make a healthy lifestyle shift. Bringing awareness to what you put in your body is a great way to learn what works for you and what doesn’t 🥗🥑🍕🍽📒⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #fitfam #bodybysimone #simonedelarue #nutrition #healthy #lifestyle #fitspo #lifehacks #nutritiontips #fooddiary #fitchicks #fitwomen #personaltrainer #fitnessjourney #tips

Happy Taco Tuesday 🌮🤘🏼 . . . . . #tacotuesday #foodie

Are you on a diet? Is it a rigid list of foods to avoid, schedules and counting macros, or does it include intuitive eating and mindful consideration of how you feel? Which would work better for you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personally, when I need to lose a few pounds (pros arent impervious to food and middle-aged weight gain!), I do a mix. I set a general eating plan with calorie goals, then I adapt for each day. It keeps me from going crazy trying to log everything and from eating whatever I want!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritionheartbeat #sportsdietitian #sportsrd #nutritionist #food #dietitian #dietitianapproved #foodie #fitnesslifestyle #fit #athlete #nutritiontips #didyouknow #really #diet #eating #mindfulness #schedule #intuitiveeating

I feel like vegetable noodles are taking over the world. Every time I go to the store, I see a new vegetable being turned into a noodle. I am so down for this because I’m always looking for ways to sneak in veggies! When should you choose these “noodles”? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carrot noodles are a great option for someone who is trying to cut calories, decrease carbohydrates, or trying to consume more vegetables! That doesn’t mean that whole wheat noodles aren’t healthy. They are higher in fiber and protein when compared to vegetable noodles. Basically it just depends on what you feel like and what your health goals are because both are healthy options! - credit- @eatoutloseweight #foodtipz - #calories #caloriecounting #healthyswaps #healthyeating #healthychoices #noodles #pasta #carrotnoodles #lowcarb #paleo #whole30 #weightloss #weightwatchers #weightlosstips #nutrition #nutritiontips #nutritionist #dietitian #dietitianapproved #dietitiansofinstagram #comparison #healthyfood #foodphotography #foodie

Les comparto lo que prepare para la merienda! Es un exquisito #BUDÍN DE #YOGURT Y #NARANJA SIN AZÚCAR, CON SEMILLAS DE #AMAPOLA Y #NUECES! 🧡 Etiquetá a esa persona que le gusta cocinar para que te cocine esto!!🍊🍊🍊 ✔️ preparación: ➡️colocar en un bowl un pote de yogurt firme de vainilla, 2 huevos, esencia de vainilla, 10 sobres de edulcorante sucralosa. Mezclar. ➡️ procesar media naranja entera con cáscara y pulpa e incorporarla a la preparación, agregar dos cdas soperas de aceite de girasol ➡️ utilizando el pote yogur para medir, incorporar dos potes de harina leudante. ➡️integrar bien, y agregar semillas de amapola ➡️ por arriba agregar nueces y llevar a horno moderado durante 30 min hasta que se introduzca un palillo y salga seco! . . ✔️✔️Vieron que fácil? Tiene una esponjosidad tremenda❗️❗️ Si lo hacen quiero que me manden sus fotos!📸 #budindeyogurt #budindenaranja #budinsaludable #merienda #meriendasaludable #budinnutrivida #rico #sano #nodieta #alimentacionsaludable #comersano #food #foodie #foodstyling #casero #naranja #frutas #nutritiontips #nutricion #recetasaludable #recetas #cook #cocinar #cocinasaludable #sugarfree

Steel Cut Oats 😋 I always look for less processed alternatives of the food I love. Try these 👌🏼 they take a little longer to cook but taste delicious. Add your favourites fruits 🍌🍓and for me I like a drizzle of maple syrup 😉 - - - #pointcook #fitness #foodisamazing #nutritiontips #getmoving #personaltrainer

#Repost @saltylifts ・・・ For all my 9-5ers and busy friends that can’t dedicate 1-3 hours to meal prep each weekend, this ones for you! ⏲ ⠀ You CAN succeed in your fat loss journey even if you’re a busy mom, a 9-5er, or someone who works 3 jobs. ⠀ I wanted to share easy options for those who don’t have time to pick out recipes. 📒 ⠀ First tips.. 🔮BJs, Costco, and buying in bulk are the way to go. 🔮Frozen veggies and fruits are still amazing, are cheaper and show very negligible differences (some are actually better) in nutritional value. 🔮Faster doesn’t always mean unhealthy. ⠀ 💡Now for the good stuff: here’s what you’ll need for the week:💡 ⠀ 🥩PROTEINS! magical goodies, you need these for fat loss. a good rule of thumb is .7-1.2g per pound of bodyweight. 🥦VEGGIES! the more the better. fill up at least half of your plate w them to fill you up, lots of vitamins and nutrients. 🥔STARCHY CARBS! females, eat a cupped palm per meal. males, 2 cupped palms per meal should do the trick! 🥚SNACKS! (only if you need them)... focus on protein here and try to keep calories to under 200! ☕️COFFEE! buy in bulk, make your own cold brew/coffee, use coffee makers to save you time and $$. ⠀ The biggest advice I can give is: have a game plan! 🗓 ⠀ If you go into the week without a plan of attack or direction, you’re much more likely to end up eating chips for dinner. If you opened up google maps and the blue dot that shows your current location was missing, you’d feel lost and have no idea how to get to where you want to be! Set yourself up for success and forward direction by making a plan! 😬 ⠀ Hope you guys have an AWESOME rest of your weekend! 🌲 Try to get outside for at least 5 mins today and maybe even head to the store to pick up food for the week!🌟💩 GO PATS!! 🏈 — #mealprep #mealprepsunday #mealplanning #mealprepping #healthyhabits #healthymeals #countingcalories #caloriecounting #weightlossdiary #foodjournal #preparedmeals #eatingwell #eatinghealthy #mealpreplife #nutritioncoach #nutritiontips #flexibledieting #dietplan #onlinefitnesscoach #fatlosshelp #prepmeals #fatlosstips #nutritionfacts #knowyourfood #fatloss #fatlossjourney #dietingtips #protein #veggies

Scared of nuts? Check out the latest article up on @mintfit_ from @nourish_naturally to bust some ridiculous myths. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio 👆🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritiontips #healthyfoodrecipes #healthyfoodblog #healthyfoodchoices #healthyfoodies #healthyfoodpost #healthyfoodlove #healthyfoodblogger #dietitianapproved #dietitians #nutritionfacts #nutritionmatters #nutritioniskey #eatwellbewell #healthyfoodideas #healthysnacking #dietitiansofinstagram #nutritional #goodnutrition #eatwellfeelwell #dietitianeats #healthysnackideas #registereddietitian #nuts #healthyfats #betterchoices #fitnessmeal

Same shirt, different mindset. • • When I first discovered the accountability groups I now run, my first instinct was actually to say no. They were outside of my comfort zone and I told myself the initial investment in myself was too expensive. • • So I slept on it. I took a couple days and really looked at what I spend my money on. New clothes because my old ones don’t fit? Junk food I don’t need? 75 trips to Starbucks and/or target? WHAT?! • • For some reason, all of those things fit into my budget but investing in my life and my health and happiness didn’t? I called bull. So in what I could EASILY spend at target in one trip, I invested in myself for a YEAR. Best decision I ever made 🙌🏼 • • If you’re ready to take the next step and invest in YOU, send me a message or comment below ✨

Theres alot to say about Wheat germ benefits, good source of Protein, Fiber and Fats. Also good source of minerals such as Magensium, Zinc and vitamin B & E. Provides tons of benefits for heart, brain, skin, hair, anti-aging and boost immunity system. Include it in your oat bowl, smoothie or even used in baking. Try it and enjoy the benefits 💪 #fox_da_beast #wheatgerm #nutritiontips #gymrat #gymtime💪 #healthyfood #health #healthylifestyle #healthyrecipies #macros #caloriecounting #calories #vitamin #backontrack #highprotein #lowcarb #nutritionist #gymoholic #feed_da_beast #gymoholic #bodybuilding #bodybuilder #bodybuilding_and_fitness #bodybuildinglife #bodybuildingfood #bodybuildingaddict #bodybuildingproblems #bodybuildingcoach #bodybuildingshop

When you are busy and in a hurry your nutrition does not have to suffer. Keep some fresh deli meat in the fridge and you will always have something to fall back on when you dont have time to cook anything. Deli meat whether it be turkey, ham, or chicken is a great source of protein and best of all... you dont have to cook it! You can get deli meat with a variety of flavorings such as cajun, buffalo, honey roasted, etc. which means you may not have to add more flavor in your dishes. Here are a few ideas on how to use deli meat and turn it into a quick, healthy, delicious meal... 📌You can put it in a salad with some bacon, veggies, maybe avocado to create your own chef salad. 📌You can put it in an omelet or just in some scrabbled eggs with your favorite veggies. 📌You can put it in an almond flour or coconut flour tortilla with some lettuce salsa or guacamole. 📌You can put it in a lettuce leaf and create a healthy lettuce wrap with some avocado and bacon. 📌You can make a mayo based salad with broccoli, deli meat, avocado mayo, and some bacon 📌You can even put it on a cauliflower crust pizza with a thin layer of sauce and some veggies! There ya have it folks! With something as simple as deli meat and you can create plenty of mouth wateriing quick dishes in a small amount of time.🙌 Sign up for my newsletters or follow my blog at http://www.refineyou.co to stay in the loop with more tips like this to make healthy living a breeze. You can also follow me on facebook 👉https://www.facebook.com/refineyou1/ and instagram 👉 @refineyou 💙💚💜 #letzgo #refineyou #foodtip #recipe #fitfood #protein #kitchen #quickfood #cleaneats #nutritiontips #healthyeating #healthyfood #cleaneating #healthyliving #healthychoices #healthylifestyle #fatloss #eathealthy #glutenfree #fatloss #macros #keto #iifym #fitnessblogger #momblogger #indyblogger

#smile - It feels good to be able to smile and share a positive mindset #Demfeels - How’s your energy, mood and general sense of well-being? With a well-balanced, nutritious diet (plus foods you really do enjoy) you will be on the path to reach your fitness goals (and most importantly sustain them once the goals are reached). You shouldnt have to feel like 🔪 everybody just to reach your body goals 😜 - Do you struggle with understanding where to start with nutrition? Feel like it will be too limiting or actually make you feel guilty about yourself? You may be surprised at the freedom found in really understanding how to build a healthy yet flexible nutrition program for your profile. I practice what I call sustainable nutrition, where structured progressions along with sustainability are the most important factors - J -

Preserving muscle mass is critical. A common misconception about fasting is that you will lose muscle mass. Research shows that this most likely is not the case. - A study done by Zauner and colleagues in 2000 took 11 lean, healthy subjects and put them on an 84 hour fast. It was not until 60 hours that urea nitrogen increased. - Soeters and colleagues reviewed lipid and glucose metabolism in response to fasting in 2012 and they found that whole body protein metabolism was unaltered during an alternate day fast in lean healthy men. - Intermittent fasting’s primary muscle sparing benefit may come from excess ketone production, and a decrease in gluconeogenesis (creation of glucose by using other bodily substrates). - If calories are at maintenance levels, you should be safe from losing muscle mass if you’re keeping your fast 24 hours or less. - Check out my new blog post examining the science of fasting on weight loss and clinical health markers! Link is in the bio!

HOW TO SQUAT 101🏋️ by @physiotrition 🙌If you’re a beginner or even an intermediate/advanced lifter looking to improve your squat form, make sure you have all these cues in mind. Illustration by the talented @pheasyque🤙 . 🤕Keeping your head in neutral will avoid any potential pain caused by hyperextension of the neck, which can put immense pressure on surrounding cervical structures. Keeping your chest upright is a good cue to avoid folding forward in the squat. Ensuring the bar is distributed evenly on your back is vital to maximising stability and force production. “Bracing your core” is also crucial in terms of creating stability🔥 . 🙌If possible keep the feet pointing relatively straight forward (5-7*) as this will allow greater torque to be produced at the hip joint. If your feet point excessively outwards, it’s more than likely a sign of poor medial rotation of the hip. Finally, avoid your knees caving in and aim for the knees to track in line with the toes. Knee cave causes a valgus force about the knee joint, which can cause pain and puts the MCL in a vulnerable position. For most people, squatting with a band around the knees helps to fix this. In order to keep the knee from caving in the glutes have to be activated throughout (mostly glute medius)💪 . 👇If you enjoyed this leave a like and tag a friend! And if you want to see another version for bench and deadlift let me know in the comments👇 . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack

Bowl full of 💙... . 🇲🇽🇪🇸 Mi cena de ayer quedo demasiado rica y bonita (según yo😅) como para no subirles foto. Si quieren ver el paso a paso como la prepare vean mis stories, de todos modos les dejo aquí los ingredientes que lleva. . Ingredientes para ENSALADA TROPI-ASIAL CON SALMÓN: - 🥗Edemames pelados - 🥒Pepino en cubos - 🍍Piña en cubos - 🍶Salsa ponzu fit (receta en mi post anterior) + Pimienta cayena - 🥑Aguacate - 🌰Semillas de Hemp - 🐠Salmón horneado (lo servi en frío) . El hombre curioso que le puse se refeire a TROPICAL + ASIAITICA 🙆🏽‍♀️😂. !Si se la preparando taggeenme o mándenme foto! Espero la disfruten, ¡BONITO MARTES!💕 … 🇺🇸🇬🇧Mi dinner yesterday was so tasty and pretty (according to me) that I had to share a picture of it. If you’re wondering what it is, I’ll tell you… It’s a TROPICAL/ASIAN SALAD WITH SALMON. It has: - 🥗Green beans - 🥒Cucumber - 🍍Pineapple - 🍶Fit ponzu sauce + Cayenne pepper - 🥑Avocado - 🌰Hemp seeds - 🐠Baked salmón (served cold) . Please do try it, it is AMAZING. Hope you have a lovely day!💕 … Love, #CoachLetiziaFarias💚 #ENAcoaching #exercise #nutrition #attitude #fitnesscoach #nutritioncoach #issatrainer #health #fitness #foodie #nutritiontips #healthyandtasty #bowl #healthylunch #healhyfood #seafood #happytuesday

LA ☀️is the only place I’ve ever lived where pretty much everything is walkable but very few people walk to places 🤷🏼‍♀️ . I always prefer to walk then drive when I have the time ⏰ but honestly, because of the traffic here it’s usually faster to walk anyway. You’ll never find me on shoes that I can’t run in! Yes, I can run in all of my heels 👠. . . Tuesday tip! Always walk instead of drive if you can 🙏🏼, when you can🚶🏻‍♀️🏃🏻‍♀️ . @fredsegal

Who’s been there? 🙋🏽 . Lisssssen, there’s a method to getting results with a lifestyle eating approach. . Smacking “lifestyle” in the place of “diet” isn’t the answer. . If you’re tired of being duped, I’ve got you covered. . Join me TONIGHT at 7:30p, Central. In the FREE LIVE TRAINING, we’re going to explore how to SUCCESSFULLY move from diets to lifestyle eating without sacrificing results. . Ready for that? . Click the link for the Get It Off Game Plan in my bio 👉🏽 @concitathomas. . You’ll get an email with the private link to join us tonight and The Get It Off Game Plan. . With those two resources, you’ll be well on your way to lasting results.

The brain 🧠 is not exempt to nutrient deficiency like many people would believe, if anything it’s even MORE vulnerable. • A deficiency of any single nutrient can alter brain function and lead to symptoms of depression, anxiety, and other mental disorders. • Let’s look at depression, a deficiency in the following vitamins can trigger symptoms of depression; Thiamin (B1), Riboflavin (B2), Niacin (B3), Biotin (B7), Pantothenic acid (B5), B6, Folic Acid (B9), B12, Vitamin C, Vitamin D, and Omega-3. • Yet we prescribe powerful drugs with dangerous side effects at the snap of a finger, and the possibility that the individual’s diet is filled with processed foods and lacks whole foods is not even considered. • Be mindful during this winter season, when symptoms of depression (or other unpleasant feelings) become more common. • You wouldn’t replace your door knobs before fixing your broken foundation. How’s your diet? Are you still eating a wide range of whole foods? Exercising? Supplementing with vitamin D? All of these have been shown to be at least as effective as SSRIs at alleviating symptoms of depression. It’s the same story for anxiety and other symptoms.

TABULE 3 HIERBAS 🌱🌱🌱 3 hierbas que jamás juntarías son la combinación perfecta para este plato! Para ver la receta completa haz link en mi bio. #salpimientate #tabule #veganfood #healtyfood #cocinasaludable #veggie #likeforlike #foodie #cocinafacil #cooking #couscous #food #lovefood #cocinarapida #pimiento #healthyrecipes #plantbased #nutrition #nutritiontips #nutricion #barcelona #picoftheday #yummy #tuesday

This is the perfect combination of strawberries and bananas that always leaves me refreshed. It’s high in vitamins and minerals. I always add in my secret weapon of chia seeds for a boost of Omega-3’s. What’s your favorite go to smoothie? • • • • #smoothierecipes #strawberry #banana #nutritiontips #lifestylechange #notodiets #nashville #nutrition #healthyeating #healthylife #cleaneats #fitnessfood #cleaneating #foodisfuel #eatclean #eatwell #eatrealfood #wholefoods #youarewhatyoueat #eatgoodfeelgood #eatright #healthychoices #nourish #wellness #dietetics #nourishmekay

You might think that I eat more ice cream and pizza than I should for a person who enjoys fitness, stays in shape, and helps other people with their fitness goals. . For me, even though these foods are stupidly tasty, the main reason I have them so often is normally for the social aspect. . 🍕Grabbing half off pizza with my roommates because we dont normally have time to just talk because of how busy our day to day life is. . 🍦Meeting a good friend, that I dont see very often, over Clevelands best ice cream. Shout out to Mitchells. . Theres no secret. Too much ice cream and pizza isnt helping you stay or get in shape. . I can admit that part of me gets a little bit anxious when I have a fun food-filled social outing. . However, I know that one day or one meal doesnt determine what I look like. . Theres no reason to get paralyzed by having the occasional pizza night or random ice cream meetup. . Especially when it makes you significantly more happy. . My advice when you have a high calorie event coming up? Plan ahead. Options⤵️ . 1️⃣Eat lower calorie, high protein meals for your other meals. . 2️⃣Fast to start the day so that you save your calories for that meal. . 3️⃣Or set a rule for yourself. Youre going to have 2 scoops of ice cream and no brownie on the side. Three pieces of pizza at most. . If you cant plan ahead, and you had a day or meal where you ate way more calories than normal, dont get down on yourself. . You know this isnt an every day occurrence. And you know that you will be better tomorrow.👌💪

El curso más completo: Este año me organizo! Que comprar, como, donde, porque, como cocinarlo, cada alimento, cada técnica, todo organizado... a punto de terminar la primera edición con lleno absoluto, ni una silla libre. Os dejo más fotos en stories de los platos de @thegoodfoodcomp y vamos buscando fechas para repetir #lqmsc #nutritiontips #aprendiendoacomer #thegoodfoodcompany

The breakfast spread of DREAMS ☁️⭐️who wishes they could tuck into platters like this every morning with all the colours of the rainbow? 🌈 #thehappyhealthhub

Dandelion tea comes with a host of health benefits from liver detox to healthy skin. It’s one that I’m often recommending for upset stomachs, intestinal gas, gallstones, and eczema. It also works as a natural laxative. . In terms of liver detox, it helps the flow of bile. Bile is an enzyme in the body to helps break down fats into fatty acids and to filter and detoxify our blood. Dandelion also has a diuretic effect helping removing toxins through urine production. Dandelion is a high fiber food, therefore it helps with regular bowel movements which are important in detoxifying programs. We want toxins out of the body, not circulating in the body. . This tea is a blend with chicory root. Chicory is fantastic too! It reduces inflammation which is the root of most diseases. But that’s not all it does, it contains inulin with which a prebiotic and probiotics promote the growth of the good bacteria in our gut. So yes, this inulin helps with constipation too! . Who enjoys dandelion tea or chicory root? Or maybe this blend? . . . . . . #dandeliontea #chicory #dandelionroot #tea #herbaltea #detox #cleanse #constipation #hotdrink #caffeinefree

Dont be one of these misinformed @Regran_ed from @macrolabnutrition - CREATINE by @jmaxfitness - Follow @macrolabnutrition for daily training and nutrition tips! - Creatine is the most well-researched supplement in the world. - Its safe, and it works. - Many people think that its a drug, but its not. Your body naturally makes creatine and it also naturally occurs in your food (specifically meat). - The recommended dose is 5g of regular old creatine monohydrate per day. - If someone you know isnt taking creatine yet, then send them here. - • • • • • #macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo - #regrann

Which one are you??? Having a good balance with your eating is important 💯 to keep the fat loss or muscle gain going but also helps to keep you sane. I dont know what I would do if i didnt have my tesco strawberry white chocolate muffin. #healthychoices #instavegan #veganbodybuilding #healthylife #vegan #holistic #plantbased #easyvegan #veganism #healthtips #veganuk #dieting #holisticnutrition #holistichealing #healthy #nutritional #nutritiontips #nutrition #healthier #healthblog #health #wellness #wellbeing #fitfood #healthknowledge #naturalfood #menshealth #womenshealth

Flexible dieting really is what it says on the tin...Flexible ⬇️⬇️⬇️ The idea is that you can manipulate your calorie intake across the week to suit your lifestyle and enjoy the foods you want to 🍫🍦🍕🍔 ⬇️⬇️⬇️ Take your daily calorie allowance and ✖it by 7. Now you have your weekly allowance 📊 ⬇️⬇️⬇️ Your aim is to meet your weekly calorie allowance. Thats where the strategy allows you to be flexible. If you know youre going out for food and drinks with friends at the weekend, the likelihood is that those days are going to be more expensive in terms of calories. Therefore we need to have cheaper days elsewhere. ⬇️⬇️⬇️ Forward planning: what would you do if you were going to buy a new car? 🚗 Youd save up some money over the time leading up to the day you decide buy 💷💷💷 (for you smart arses out there, no, you cant take credit 😂) Now youre able to afford the car without going into debt. Its the same with calories. If you know youre going to have an indulgent weekend, hold some calories back at the start of the week so that you have more to spend when you want to. ⬇️⬇️⬇️ With that said, it doesnt mean you can just go hell for leather all weekend because youve got some extra calories in your piggy bank 🐖🏦 If youre having a couple of bigger meals on a given day, skipping breakfast or snacks can help save calories, so you can worry less when youre out! 🍽🕺🍻💃 Lets face it, no one likes to be the picky one in the group! ⬇️⬇️⬇️ Comment your thoughts and questions below 😁 • • • • • #infographic #fitnesstips #nutritioncoach #lifestylecoach #fitnesscoach #fitfluential #dietplan #diettips #nutritiontips #foodblog #foodblogger #fitnessblogger #fitnessblog #fitnessadvice #fatlosshelp #weightlossmotivation #weightlossprogress #weightmanagement #fatlosstips #fatlossjourney #fooddiary #foodplan #fitspo #fitspiration #fitstagram #getfit #flexibledieting #iifym #dieting #healthydiet

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