Este lunes después de 5 meses sin hacer dieta ni entrenar regreso a ponerme en forma.
Pero ahora se que lo haré solo para mí y no para un “mundo fit” ahora que estuve fuera de ese “medio” conocí amigos más reales, dejaron de acosar los gays, dejaron de llegar mensajes proponiendo sexo por dinero, pude ver personas que son felices aceptándose tal cual , me di cuenta que mi vida no giraba a mi porcentaje de grasa o al número de seguidores, que existen campeones y gente que se mata más en su trabajo que alguien en el gimnasio.
En fin... opino que todo debe ser equilibrado.
¡Así que vamos de nuevo!
This Monday after 5 months without dieting or training return to get fit.
But now I know that I will do it only for myself and not for a "fit world" now that I was out of that "social media”I met more real friends, they stopped harassing gays, they stopped coming messages proposing sex for money, I could see people who they are happy accepting themselves as such, I realized that my life did not turn to my percentage of bodyfat or to the number of followers, that there are champions and people who kill themselves more at work than someone in the gym.
Anyway ... I think everything must be balanced.
So here we go again!
This Chocolate PB Banana Smoothie is my go-to protein packed and nutrient dense plant-based shake. I seriously have at least one of these every day to satisfy my notorious sweet tooth, while still staying macros-friendly. Tap link in bio for full recipe. 🌱🍫 (MACROS: 25g Carbs, 9g Fat, 36g Protein)
A healthier version of a peanut butter chocolate fudge for when that sweet tooth kicks in. High in heart healthy monounsaturated fats, but still high in fat and this can throw your macros way off! Enjoy in moderation 💗😋
Recipe from @__healthynhappy .
I only had honey in my pantry not maple syrup so I subbed the maple for honey 🍯
Macros 169 CAL | 1P | 14C | 12F
**CLIENT UPDATE** This guy right here is without doubt one of the hardest workers I have ever met.
Pat is one of my online clients who I have been working with since May. His goal was to lose weight and to improve his health as he was dangerously overweight and faced some potentially serious health issues if he would have carried on going down the path he was on. Fast foward 8 months, and a lot of hard work he has managed to lose a massive 7 stone. We haven't even finished yet, as the next goal is to lose another 6 stone. I couldn't be more proud of this guy! Helping people change their life is literally one of the most privileged things you can do.
Summer pops 😛 Such an easy and inexpensive summer goodie to whip out when you need something to cool down! Mix Whey House Cacao in a bit of coconut oil and sweetener of your choice-dip and freeze! Get the young ones in the kitchen to make this simple and nutritious recipe for Summer 🔥😋 Inspo from our fav guy @naturally.jo
Taking a break from my work to share my current favorite #🍑burnout 🔥🔥🔥 elevated hip thrusts! I’ve started doing this either as a warm up or a burn out on glute-focused leg days. I don’t usually post workout videos because I am no fitness expert nor will I ever pretend to be. But I just like sharing what I like and what works for me! I am very quad dominant and as a student I sit on my butt most of the day studying. So doing these pre-work helps to wake my booty up (literally and figuratively lol) and doing it post workout just ensures I really worked my booty off (not literally just figuratively😅) Some people don’t believe in glute activation but I stand behind it 100%! Definitely felt the burn so try it out for your next glute focused leg day!! Other glute warmups/burn out I like:
- Bosu frog pumps
- banded squats
- banded lateral walks
- banded side kicks and kickbacks
(Notice a band theme haha)
What are your favorite warmups/burnout for any training day?!?! ⬇️⬇️⬇️⬇️⬇️
👩🏽🎓Intelligent, Talented, Educated👩🏽🎓
🖤Compassionate, Empathetic, Loving🖤
👊🏽Driven, Goal-oriented, Hard-working👊🏽
•❗️These are some of my positive affirmations. I preach endlessly about the power If of positivity, of changing your attitude. Life is about your mentality, we can’t control everything but we can control our reactions. ➡️ If you've watched my little rant on IG story today, I mentioned that being in the end of the 3rd week of 2018, this is around the time people fall off track, get discouraged, etc. with whatever their new goals are. Don't give up!!!!! Remind yourself of your worth, speak your positive affirmations, reframe your mindset. You’ll never know until you try! 😌✊🏽 With that being said, I hope everyone continues striving for their goals & has a great weekend! 🖤😘•
Caesar Salad with: steak, pistachios, Parmesan cheese, romaine, and brussels sprouts. I couldn’t eat all of it because it was fairly big, but it sure was yummy and keeps my body burning fat for fuel...not sugar!
The Super Bowl is only a couple weeks away! Have you thought about what will be on your game day menu yet? I recommend these Chipotle Pulled Chicken Sheet Pan Plantain Nachos (though you can use whatever kind of chips you want of course)! 🥑🌶🏈
The pulled chicken is so easy in the Instant Pot. Once it was shredded, I spread it on top of the chips and toasted them off in the oven for some extra crispness. Then came the toppings of course 🤤 Get the recipe by following the link in my bio and clicking “Chipotle Pulled Chicken Sheet Pan Nachos.”
Free Metabolic Amplification Check List to boost your metabolism and burn fat effortlessly - Link in bio 👉👉⠀
*4 FAT LOSS HACKS* by @oualidzaim ⠀
If you want to lose fat, then eating less calories than you burn (aka being in a caloric deficit) is the first of your priorities. These hacks will help you eat less calories in the space of a day so you can create an automatic caloric deficit compared to what you usually eat to maintain your weight. ⠀
1⃣ Skip breakfast: eating early in the day is a really bad idea if you're looking to limit calories in a 24-hour period because it puts you in fat-storing mode and opens up your appetite. Saving your calories for the second part of the day will necessarily help you eat less, and was also shown to boost metabolism 3-14%. Drinking a lot of water and 1-2 cups of tea or black coffee will help you go through the morning easily. ⠀
2⃣ One plate, not two: stick to a single plate for your 2-3 meals of the day, and always include some kind of protein and veggies. Going for a second plate in any meal will make sure you're eating more than you need, and you don't want that. ⠀
3⃣ Water before eating: always drink 1-2 glasses of water before you sit down to eat. This will make you feel fuller before you start eating and eliminate the need to binge. You'll end up eating less without even noticing it. ⠀
4⃣ Chew slow, chew well: I really recommend you take on the habit of eating slowly and chewing your food. Satiety is a nervous message that needs 10-15 min to travel from your brain to your stomach, so the slower you eat and the less food you'll have eaten when you start feeling satisfied. Another great trick to eat less 😉⠀
Do you know someone who need to lose fat and could use these tricks to eat less without counting calories? Tag them below! 👇⠀
A few things taken away from today's workout...
1) I have way too many black shirts & I'm obsessed with all things camouflage.
2) @nutrithority Blue Shaved Ice PreWO + Pump Capacitator is next level shiz
3) I am GROWING in all the right places 👏🏼 (this is more than just physical growth).
->Can't think of a specific point in any previous offseason where i felt this happy, much less this motivated. Don't get me wrong i still have my days where the gym is the last place i wanna be. Offseason can be a scary time and downright depressing for a lot of competitors, knowing you need to take time off to GROW. Mentally I've surprised myself by how well I'm handling this offseason, i mean just 2 months ago i saw myself at the leanest my body has ever been. The shreds are definitely gone and I'm carrying a much softer look these days but I'm happy with it! I know that it is ESSENTIAL to achieve the goals i have in place for myself this improvement season. Every gym session i try my best to focus on those goals and really make the most out of each workout. Even as far away as the next time i prep may seem, I'm still working every day to build myself up in all areas. Next time i step on stage i want it to be UNDENIABLE that i have brought my best package to date.
We start NEXT WEEK!!!!
With the chance to win $2500, on top of the awesome (and priceless really!) Health & fitness gains you’ll achieve... NOW is the best time to JUST START.
What would it mean to you to:
- Lose weight
- Tone up
- Decrease cellulite - Be bursting with sustainable energy
- Have glowing skin - Heal digestive issues
- Heal hormone imbalance
- Decrease pain and inflammation
- Improve your immunity......
Well - we still have 2 spots remaining in our January intake of the 8 week challenge!!!! Eeeeekkk!!!
Swipe right to check out some of our success stories (with an average of 7kg loss in the last round, we’re obviously doing something right and it’s SOO achievable for you... without the diet!!!).
Email email@example.com to express your interest and tag your ‘challenge buddy’ below🥑💪🏻
Don’t wait till Monday to start a new plan 📝
Picking up the pace and aiming for a minimum of 500 calories burn a day. Hit 444 average this week which isn’t bad but tonight’s 764 definitely bumped that up 😝
Oh and a lovely sweat angel sweat patch makes it that bit more satisfying 😇 #sprintintervals#stairmaster#yoga#cardio#hiit#sweatangel
Don’t complicate things, or become overwhelmed by the distance between where your life is and where you want it to be. Just make one decision towards a better life and watch the dominos begin to fall in your favour ⭐️