C O N S I S T E N C Y
is the key!
Keep in mind one piece of Knaffeh, or any type of desserts you like won’t make you fat. Just as one plate of salad, won’t make you healthy either. •
قطعة واحدة من #الكنافة أو أي نوع تاني من الحلويات اللي بتحبوها ما بتخليك فجأة تصير تعاني من البدانة، ونفس الاشي بينطبق على #السلطة تناولك لمرة واحدة صحن سلطة ما بجعل منك إنسان صحي😌
حافظوا على الثبات، اثبتوا على العادات الصحية المنيحة حتى تلاقوا النتيجة اللي عم بتدوروا عليها ما تخبصوا ستين يوم وتمشوا صح يوم وبعدها تحسوا بإحباط ليش ما عم تشوفوا تغيير. ولا تكونوا كتير موسوسين لدرجة اذا اجى عبالكم قطعة تشيز كيك أو اشي تاني تحسوا بالذنب وتدايقوا وتقولوا اكيد هلأ راح انصح.
ما حدا بنصح من وجبة ولا حدا بصير صحي فجأة من وجبة كمان.
It was a rest day for me today, and I had a chance to restore my body after yesterday's leg day and jiu jitsu session.
Meal 1: 9:45 AM 386 cal. Gluten free toast and jam with two hard boiled eggs
Meal 2: 12:00 PM 142 cal. Gluten free crackers and only a 1/4 of edamame packet
Meal 3: 2:30 PM 230 cal. Turkey meatballs and Asian vegetable medley
Meal 4: 3:00 PM 221 cal. Apples, almonds, and dark chocolate
Meal 5: 5:00 PM 292 cal. Tacos with ground turkey and pinto beans with Mexican mix cheese
Meal 6: 8:45 648 cal. Blueberry bagels, hazelnut spread and cream cheese with protein chocolate shake
Total calories: 1,919 cal
Yes. I am still staying true to my Apple a Day faze 🙌 and also the Turmeric thing and the Quark thing ... 💪 But it’s just SO good 😍😄 New topping though 😮 and it’s going to be a new TOP favorite for sure! Peanut Butter Oat King Bar 😍that I picked up at my favorite sport nutrition store (see tags). These bars are so ridiculously good! I haven’t tasted one yet that I didn’t like 😍 Stopped by on the weekend to Munich’s North Sportnahrung store and as always found everything I needed plus lots of delicious goodies to try out !! Yay thanx @tom_sportnahrung 🤗 Go check out the store if you are in the OEZ area 👏💪 ps: not an advertisement! I just genuinely find the store location (free parking), selection and super knowledgeable service pretty kick ass and want to share the info with the Munich #fitfam 😘#kleingedrucktes#powerfrühstück
*spinach *bellpepper (red, yellow & green)
*mushroom *red onion *vegan butter *cilantro *avocado *lime •Cook chickpeas (or used canned) || rinse & set aside
•heat pan medium heat || add vegan butter •add in chopped onion, bellpepper, mushroom until until tender then add spinach || set aside
•add butter to pan || add chickpeas •season with chili powder, garlic powder, onion powder, paprika, pepper & garlic salt to taste •lay it all out on a tortilla & top with cilantro, lime & avocado! •ENJOY 🔥🔥🔥🌮🌮🌮😊👅 #tacotuesday#veganrecipes#vegantaco#soyfree#vegan#vegetarian#chickpea#avocado#eatright#eattolive
Don’t mind the little fist. 🤣 this is a transformation Tuesday post. Lol
Today when I was out with my family having dinner, my son and I decided to have a slow motion fight and My wife took some pictures of us playing. When I saw the pictures afterwards I was shocked. Shocked and happy. _
If you’ve ever attempted any type of physical change in your body then you know you’re the last to see it. I didn’t realize till now how far I had come in such a short time. It truly makes me happy to see such a difference. It feels great to be your own motivation. Knowing all the hard work and better choices are paying off help me keep moving forward.
Today I was glad I started 40 days ago. I’m glad I have the support of my wife @cakedoll78 , training and support of @virtusstrength and also the continued encouragement from my brother and sister @richardacosta, @mydarlenephotography, @origdesilou and my mama. I no longer have to wish I started long ago. Today I realize that my goals and the body I want are totally in reach. Time to keep grinding!
DIETETICS!!🍎🍌🥕Rivonia Medical Sports & Therapy is home to an incredible Dietitian - LINDSEY LEATHERBARROW! Lindsey has over 20 years experience in promoting healthy nutrition to both adults & children and has worked with countless cardiac patients, patients with Diabetes, Sporstmen looking to enhance their performance & manage their nutrition, those seeking weight management & patients with gastric-intestinal issues. Dietitians are know for providing nutritional Information, but their role is better defined as part clinician, part detective and part counselor. Seeing a Dietitian will provide you with benefits BEYOND nutritional education. They provide you with highest level of nutrition counseling; give you personally tailored advice based on your current & desired state of health; help manage chronic disease like cholesterol, high blood pressure, diabetes, cancer; provide you with guidance in navigating food allergies, sensitivities & intolerances; provide you with a weight loss program that REALLY works. Now that's a recipe for success if you ask me!! Wether you want to manage your weight, eat for sport, improve your health or simply need more energy (I think we all resonate with this one😉) Lindsey is most definitely the woman for the job!! Call 072 209 7813 to set up an appointment with our resident NUTRITIONAL SUPERHERO!! Remember, healthy nutrition is the cornerstone of a healthy lifestyle!💛
Thanks to @carlaleesnutburgers Nut Tacos, I was able to enjoy #tacotuesday today! They're vegan, non-GMO, gluten free, soy free, Organic, dairy free, and of course delicious! I topped them with fresh salsa and cilantro 🤗. #strongnfit
Say hello to Beetroot #Ingredientoftheweek
Whether you roast it whole, blend into a classic soup or drink as juice like the Olympians do - beetroot is low in fat, full of vitamins and minerals and packed with powerful antioxidants - a health-food titan.
Beetroots are an excellent source of folic acid and a very good source of fibre, manganese and potassium. Tip- The greens should not be overlooked; they can be cooked up and enjoyed in the same way as spinach.
You can find this superfood ingredient in things like our Beetropot Hummus and Red Velvet Latte
I just wanted to capture a few images that span over the last 14 years,, the left pic was 2004 and the one on the right was 2009 i completely forgot about the blood sweat and tears that got me to where i was...I was so busy enjoying this new me... I forgot that the old me had bad habits that got me there in the first place...WTS i fell off and i didn't realize how far I fell behind... the second pic left side was 2015 and the right one is current... @bodytransformation____ @body.transformation @kryptonianfitfamily @loyaltothegym @evilfitguys @ebonyfitfreaks @ebonymuscle of course the journey continues and there is a lot of work to be done,, I worked on and off all my life but never realized the real love I had for it,, I hate that I didn't take it serious before...its literally saved my life and always turned to the workout in hard times,, my love for the grind RUNS DEEP!! 40 never felt so good,, I'll never turn my back on the grind again,, I'm here to motivate and be motivated,, let's grind together,, positivity day in and day out on my timeline!! @papasgirl610 my biggest cheerleader love u sis... #fitness#motivation#goals#stayfocused#positivity#fitfam#igfit#ighealth#loyaltothegym#getlean#gymshark#gymgoals#gymgods#gohard#iusedtobefat#freshstart#fuckbeingfat#weightgoals#eatright#absaremadeinthekitchen
I just wanted to capture a few images that span over the last 14 years,, the left pic was 2004 and the one on the right was 2009 i completely forgot about the blood sweat and tears that got me to where i was...I was so busy enjoying this new me... I forgot that the old me had bad habits that got me there in the first place...WTS i fell off and i didn't realize how far I fell behind... the second pic left side was 2015 and the right one is current... @bodytransformation____ @body.transformation @kryptonianfitfamily @loyaltothegym @evilfitguys @ebonyfitfreaks @ebonymuscle of course the journey continues and there is a lot of work to be done,, I worked on and off all my life but never realized the real love I had for it,, I hate that I didn't take it serious before...its literally saved my life and always turned to the workout in hard times,, my love for the grind RUNS DEEP!! 40 never felt so good,, I'll never turn my back on the grind again,, I'm here to motivate and be motivated,, let's grind together,, positivity day in and day out on my timeline!! @papasgirl610 my biggest cheerleader love u sis... #fitness#motivation#goals#stayfocused#positivity#fitfam#igfit#ighealth#loyaltothegym#getlean#gymshark#gymgoals#gymgods#gohard#iusedtobefat#freshstart#fuckbeingfat#weightgoals#eatright#absaremadeinkitchen
Hayatınızda 1 kere yaptıracağınız bir sağlık taraması olan “QLife Check-Up” testi ile 12 farklı hastalık için genetik yapınıza göre risklerinizi öğrenerek önlem alabilirsiniz 📌
Daha ayrıntılı bilgi almak ve test kitine ulaşmak için 👇🏻
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💌 DM @healthway_tr @dyt.edakorkmaz
Hope.... I see this beautiful clock when I go to sleep and when I wake up. It’s the first and last part of my day. Tonight I’m sitting here and wondering where I’ll be in three months... Hoping so much that I have what it takes to keep what I love... God please.... hear me...
It’s time to take your fitness to the next level. You understand calories and have calculated your BMR. If not, follow my previous post. Now we are going to move to the next phase. Macros. Simply stated a Macro is short for Macronutrient, it stands for the process of counting the exact amount of Fat, Protein and Carbs you consume in a given day. All calories are derived from Macros. Not to be confused with Micronutrients which are Vitamins and Minerals. All calories are not created equal. Counting calories alone is not enough to reach your fitness and wellness goals. Quick Macro breakdown. Protein: builds muscle, prevent muscle breakdown, keeps you fuller longer and requires more calories to digest. Fats: there are good and bad fats, Macros include all forms ( saturated, unsaturated, and cholesterol). Fats aid in digestion of vitamins and minerals, aids in brain function, and helps regulate hormones. Carbs: stored throughout the body as glycogen our body uses for energy. Macros are measured in grams, 1 Gram of protein = 4 Calories, fats = 9 calories and carbs = 4 calories. The question is should you count or not. I believe it is beneficial to try it for one week first. Measure everything you eat and drink for one week. You will be astounded at the extra calories you likely consume and you may find unhealthy patterns of carb / fat ratios. Counting is simple with foods that have labels, and for foods without labels ( fruits, veg etc) use an online portion calculator. I like the free APP: Nourish Perfect Portions by GURUShttps://itunes.apple.com/us/app/nourish-perfect-portions/id1282624538?mt=8. Next we will dive into the best and worst forms of carbs, fats and proteins for you to consume which will help you become the best and healthiest version of you. You get from your body what you put into it. It’s your choice if you want to feed health or disease. #healthyeating#goalsetting#eatright
💢 IS WHAT YOU’RE DOING IN THE GYM BENEFICIAL OR OVERRATED? 💢
We’ve all at some point on our fitness journey done some type of movement that we look back on now and say “why the f**k did I ever think that was a good idea?” There’s plenty of common, everyday movements in the gym that provide us no benefit or can even be harmful and detrimental to our bodies.
So here’s 3 of the most overrated movements in the gym:
3️⃣ BACK EXTENSIONS- moving your back against a loaded force creates two main problems:
1. there becomes a compression force within your intervertebral discs that may become increasingly high and dangerous
2. The resistance can create a shearing force of the spine
Neither of those two things are worth the limited amount of strength gain
2️⃣ PLANKS - this movement can be beneficial, but only up to a certain degree. Once you have a certain amount of core stability this movement becomes rather useless. First of all, there’s no range of motion with this movement, and secondly its a high cost, low benefit movement. It doesn’t burn many calories at all and just plain hurt to hold that position for long periods of time.
1️⃣ BURPEES - you can thank CrossFit for this movement. While they may burn some calories and provide a slight benefit for your strength and cardiovascular levels, they’re more of a punishment than anything. Not to mention the increasing amounts of stress you’re putting on several joints while performing the movement. Burpees don’t even look enjoyable when someone else does them, so I have no idea why you would want to do these in the first place.