Do you know how much protein you should be consuming? Whether you’re wanting to lose weight, gain weight, or maintain your weight the easiest way is to just eat your goal weight in protein (we can do all the fancy calculations but let’s just keep it simple). .
The reason you need high amounts of protein is to maintain your muscle and try to grow it. If you’re not feeding it enough then you’re losing it. No in between. .
Even if you are just wanting to lose weight, you don’t realize it, but you actually need to gain muscle which will change your body composition more effectively. You can lose fat easier! And your body will reflect more of what you’re envisioning. .
For example when I was working on getting back in shape after having a baby (we’ve seen my before pic 😳), my body didn’t truly start to look like what I wanted it to until I gained my muscle back (that takes much longer than just losing some body fat). .
So what that took was lifting weights properly and eating A LOT of protein! My goal weight in protein! I currently eat my body weight in protein bc I’m where I want to be. I use 1st Phorm’s Level-1 every day (it’s a meal replacement thicker protein) and I also use Phormula-1 + Ignition for my post workout protein. These two protein shakes help me to hit my protein number every day! I mostly eat real food except for post workout and then I slide in that extra protein in my hot tea in the mornings! 😋 (you can also use it to cook with!) .
I have a free group I coach that teaches you all about eating protein and idea, recipes, how tos, and many workouts to go with it! Let me know if you want more info! .
Really getting into salads again lately!🥗
People who complain about salads are people who don’t really know how to make salads 😜 when you have a salad with grilled seasoned chicken, avocado, walnuts, dried cranberries & ranch in it... it is hard not to love!! Leaves you feeling so good and full from all the real ingredients (minus the ranch but come on LOL) 🤤 #Lunch#Salad#Macros
1x192kg and some 6x172 not the best looking this week but not too hard
1 16 minutes ago
Nacho Pizza 🧀 🌮 🍕 (less than 500 calories for the whole dang thing)
So I had taco salad planned for tonight originally but after my burger vs pizza thoughts last night, I had a craving for some nacho pizza. (If you haven’t had the Nacho Joe from Happy Joe’s - you don’t know true love) 🤤 -
I took the idea from @talktrackingtome because she too knows the joy of the Nacho Joe. -
Preheated the oven to 375. And cooked up the ground beef and added taco seasoning. -
Used a @cutdacarb flatbread (they crisp up really great and they are big! Thinner than I thought but that should be expected haha) -
Spread on refried beans, then added 2 tbsp cheese sauce. Added the cooked ground beef, then we had onion and mini peppers in the fridge so chopped those and added as well. Topped with shredded cheese and baked for about 15-20 min. (I had 3 in the oven hah) -
Topped with crushed chips and chopped lettuce and taco sauce! 🌮 -
1 26 minutes ago
Southern Fried Chicken and Waffles🥳 If you haven’t tried this Soul Food Classic, you haven’t lived! #LBurger
What are you snacking on?! •
Tag 🏷 a friend! •
I am hosting a 3 Day Eat Clean Challenge starting on Monday, August 26th!! Let me know if you want in! •
I don’t know about y’all, but I am already thinking about my next meal as I’m eating 🍽 the current meal 🤤! •
I’ve had several people asking me about my snacks lately, so here’s a quick list of my top 🔟 go-to’s that help me stay satiated and energized between meals! •
1️⃣Boiled Eggs 🥚
2️⃣Mini quiches (pictured)
3️⃣Cheese sticks and fruit
4️⃣Greek Yogurt (with Ranch seasoning and veggies)
6️⃣Mixed Nuts (cashews are my FAV!)
7️⃣Tuna packets with sliced cucumbers 🥒(great alternative to crackers)
9️⃣Herbalife Wild Berry Beverage Mix (love this stuff in Greek yogurt with fresh fruit!)
🔟Lemon Citrus Protein Bar with Chili Lime Soy Nuts (salty/sweet, crunchy/soft) •
Shoulder boulders💪 felt this in my rear and side delts! I usually don't use a ton of weight when working my rear delts cuz my traps like to help out🙄 and personally I don't want those to grow any bigger😂 soo I use enough weight so that I can get atleast 15 reps but no more than 20 with these types of exercises...Grip with your thumbs down and pull towards your face the push straight up👍
Thank you @baconbutterbourbon for this beautiful decadent piece of HEAVEN!
Tonight was a day off my goals kind of night. I don't usually take days off, BUT I want to enjoy life and when your girl needs pizza and chocolate, you better believe I am staying sugar free and keto friendly.
Many ask why the heck I don’t share more of what this virtual health coach actually eats..: well it’s NOT FANCY!
Plastic plates, meals that are mostly random concoctions that seem to work well, and food that to most doesn’t seem edible to some!
So here was dinner 🍽
Eggs with Bagel Seasoning topped with arugula and served with rosemary turnips 😜🙈
Ok now that I got that out of the way this may be the most unappealing meal but hit them macros 😜so now share with me what you had for dinner ⤵️
2 517 minutes ago
Maaaaacros!!! Counting macros, tracking what I eat, calorie counting...whatever you want to call it has been the easiest for me when it comes to getting results. Although, I truly believe to get any kind of results you have to track your food. At least for a long enough period of time for it to become secondhand nature and then you can be more lax.
Right now I track all three macros. Fats, carbs, and protein. While I track all three I don’t pay too close attention to carbs and fats as long as I’m not letting myself go over. It’s easier for me to just focus on getting my protein in and hitting my calories. It gets to be too much trying to track all three and I lose interest.
The problem lately. A lot of people mention being spot on during the week and then falling off on the weekend. This is definitely me. Now while I try not to feel bad about my food choices, I know that consistently over time it is keeping me out of a deficit and hindering my progress. While some days I stay in my deficit, I know I hit maintenance way too often. While I love maintenance (obviously, food) and it’s not a bad thing, it is stalling my personal goals.
A reverse diet is to gradually increase your caloric intake while your weight stays the same. So, the idea is to feed you well above what you are currently eating and completely restarting your metabolism teaching it to run at peak performance.💯
For example, say weigh 160 when we first started and your calories were at 1000. Over the course of the next few weeks we increase your caloric intake up to 1800. Keep in mind your weight relatively the same. This is a huge WIN! You way the same and your consuming MORE! 🤯
During a reverse diet we really aren’t looking to change your weight. Once we get to an impressive high in your calories we can then begin to cut. We continue to push your reverse so we can continue to feed you more and more so when we get to a place to end our reverse we have a really good number (calories) to pull from. If we cut too low too quick your cut will not bring the appropriate results.💪🏽
During a reverse there are a lot of different things you may notice. You could lose weight, yes. Your body composition changes (losing fat mass and gaining lean muscle mass). You gain more energy, sleep better, you begin to make optimal food choices, all while having the opportunity to not feel restricted with food.🙌🏽
During this phase, we are teaching you optimal eating habits while counting macros. We teach you the value of your food, portion sizes, meal timing, etc.. This is where the magic happens. You are building the lifelong sustainable habits you need to keep going long after you are done counting macros with us! 🎉
Tried my hand at a homemade black bean burger. Higher in carbs but still pretty low calories. Topped these ones with a homemade slaw and guac. Tasted much better than expected as well. #healthyfood#macros
Wortel banyak dikenal sebagai bahan makanan yang dapat menjaga kesehatan mata. Tapi tahukah kamu bahwa ternyata manfaat wortel lebih dari sekadar untuk mata? 🙄
🥕Lalu, apa saja manfaat dari rutin mengonsumsi wortel?
1. Menurunkan kolesterol.
Wortel kaya akan serat larut, terutama dari pektin. Kandungan itulah yang dapat membantu tubuh menurunkan kadar kolesterol jahat.
2. Mengurangi risiko kanker.
Kandungan dalam wortel juga dikaitkan dengan penurunkan risiko kanker, terutama kanker paru-paru. Beta-karoten yang banyak dimiliki wortel disebut memiliki efek melindungi dari serangan kanker. .
3. Baik untuk otak.
Seiring bertambahnya usia, kinerja otak manusia mungkin mengalami penurunan. Sebuah penelitian menunjukkan bahwa kurang mengonsumsi buah dan sayuran dapat meningkatkan kemerosotan otak hingga tiga kali lebih tinggi. .
Kandungan beta-karoten yang banyak ditemukan dalam wortel disebut mampu memberikan perlindungan pada otak, meskipun usia bertambah. .
Selain untuk kesehatan otak, kandungan beta-karoten juga ampuh untuk mencegah penyakit diabetes. Dalam sebuah penelitian, seorang diabetesi yang rutin mengonsumsi wortel memiliki kadar insulin hingga 32 persen lebih tinggi dibanding yang tidak mengonsumsi sama sekali.
5. Kesehatan Mata.
Wortel telah lama dikenal sebagai jenis makanan yang baik untuk kesehatan mata. Sebab wortel memiliki kandungan vitamin A yang penting bagi mata.
Menurut Hans Fisher, PhD, seorang profesor dari Rutgers University, rutin mengonsumsi wortel dapat melindungi Anda dari penyakit mata. Seperti katarak, rabun dan masalah mata lainnya.
So, untung banget kan kalau kita suka makan wortel. 🥰
Is living life in the fast lane hindering your progress in the gym and affecting your nutrition goals?
Here are some things you can do to reduce your STRESSORS and FOCUS on achieving your overall health and fitness goals.
1️⃣ Take a walk by the beach or get in nature. I love to Stand Up Paddle Board. It’s relaxing and a great way to get some movement in. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Teach yourself how to breath when you need to slow down. Take ten deep breaths using your diaphragm. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ If you’ve got on, take a long hot bath surrounded by burning scented candles and relaxing music. This will help calm your nerves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Plan daily detox from your phone and all electronics. Set timers for how long you can be on your phone. Sometimes our electronics can be a total distraction and lead to zero productivity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Star a new hobby. Spend at least 30 minutes working on something creative. Painting 🖼 or creating a scrapbook (LOVEEEE THIS).
6️⃣ Schedule time in your week to spend time with family and friends who support you. Sometimes when life is chaotic the ones you love are the best humans to have around. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7️⃣ wake up every morning and say 5 things that you are grateful for. It will start out your morning on a positive note. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
8️⃣ This is my favorite; Meditate for 10 minutes; you can do this as soon as you wake up. I usually use the sleep cycle app and mediate 30 minutes prior to bed time. Nocks me out! I
9️⃣ If you’ve never done anything relaxing, try yoga, go for a hike or star tai chi. All these teach you so much more about the person you are outside of your chaos. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔟 The best time spent, is the time being spent alone. Sit in silence for 15 minutes. You’d be surprised at how refreshing this can be 🙏🏼
Regain your mind and STOP focusing your energy on the things that really don’t matter. Instead redirect that attention on accomplishing your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
HAPPY HUMP 🐪 DAY IG FAM 😘💜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Did someone say protein latte?! 😎☕️ This quick and easy recipe will get you excited to wake up in the morning! ☀️ Traditional lattes have espresso- this one has coffee but is creamy just like a standard latte...get ready... you‘re in for a treat! 🤗
-8 oz Almond or Cashew Milk
-Brewed Coffee of choice -Scoop of favorite protein -Scoop of Collagen Peptides -2 packets of Truvia (optional for sweetness)
-Pop all ingredients in a blender and enjoy! 🎉
3 638 minutes ago
Taylor Jaworski came to us sick and tired of being sick and tired.
I can tell you that in women with the genetic propensity to produce androgens under stress. Prolonged stressors such as over training, constant worry about things you can’t control or fear of the future, processed food, chemicals in our environment, birth control, and more create the perfect environment that when a major stressor collides with this type of environment such as; job change, relationship issues, moving, family illness death, or financial decline can set off a chain reaction of high cortisol, high androgens, low thyroid, and high excitatory neurotransmitters like norepinephrine and dopamine.
A person who has this happen will have a cascade of side effects that seem unrelated. Stomach pain, anxiety, depression, constipation or diarrhea, severe bloating from training and stress, fatigue, and extreme brain fog. It will make you wonder if you are dying. Your body works completely upside down and no one can tell you what’s wrong because they are not looking at the big picture.
It’s starts with lifestyle but you have to modify androgens. They are the key to reducing all these symptoms at one time. Taylor when we met had tried so many suggestions from social media and nutrition education. But you can’t just use the tool of macros to solve this riddle. You’ll just make it worse.
She has been lights out all while going through a huge life change at the same time. People usually use life problems as the reason they, “can’t,” make a change, but in fact that’s the exact moment you “can,” make a change. Pain is not your enemy, if use correctly pain is the igniter fluid to jet you off the life coarse that’s leading you down the wrong road into a path of recovery. Pain can be the solution or the beginning, not the end. Taylor is living proof! So proud of your effort, keep going!
Dumbbell snatches ✅
Toes to bar ✅
Kipping handstand push-ups ✅
Tons of progress on this - super pumped to throw down a workout with all this hinging and flexion/extension AND squatting 💪🏻 Slowly but surely!
•• @kharper369@rogueruns ♥️♥️♥️ We makin’ progress!
AND thanks @elementcomps for reminding me I need to work on my conditioning 😜♥️💪🏻 #obviouslyspedup #justkidding #imthatfast 🙊🙈
I loved this power breakfast 😍 Started my day with the most delicious combo: one fried crispy egg with runny yolk, two toasts topped with peanut butter from @biozentrale_official (believe me, that’s the best peanut butter ever 🥜😍 and it’s not an advertisement, just sharing the love), avocado chunks sprinkled with chili flakes, cherry tomatoes and lamb’s lettuce (always seasoned with olive oil and salt and pepper before eating) 🍅🌿🍞🍳 I had such a great start into the new week, I smashed my early morning CrossFit session and then I had quite a productive day at work 🤗 Also not sure if any of you remember but after coming back from my holidays at the end of May, I’ve decided to do a cut (I have gained a few kilograms and didn’t feel good or comfortable in my body anymore) and it’s already almost end of week 12 of this fat loss phase and I am more than happy with my results 👍🏼 I have learned so much during this period and I want to share with you my thoughts and experience. Also comparing to my last cut that I did 3 years ago... It’s gonna be very interesting 💁🏼♀️ I’ll share everything soon. Enjoy your Monday, guys!! 😘 #breakfast#nutrition#mealprep#eatrealfood#eatbetternotless#hummus#iifym#macros#peanutbutter
75 3,69919 August, 2019
Many of you found this helpful so I’ll keep sharing what I eat each week. Some stuff may look repetitive but I like what I like and I usually eat a lot of the same things to be honest.
1. How do you always eat so healthy?
Well, it’s like me asking you how do you brush your teeth every morning? It’s a habit.
Healthy eating is a lifestyle and habit for me. It doesn’t take much effort. It’s just my way of life to be honest.
2. Was I always like this? Hell no. I only started this health journey back in Nov 2013 (the same time I started this page and #mealprepping religiously)
You’ll notice that I usually have a higher fat, low carb breakfast. I find I function better this way and not sluggish at the gym.
Hand’s up 🙌 to all my coffee ☕️ lovers.
Like I 🙋🏻♀️ need another excuse to drink more coffee… 🤣
Coffee isn’t just tasty & energising it also has a lot of benefits that are good for you.
In recent years and decades, scientists have studied the effects of coffee on various aspects of health.
Their results have been nothing short of amazing.
Coffee ☕️ doesn't just keep you awake - it may also make you smarter 😇. Many studies have examined the effects of caffeine ☕️ on the brain, demonstrating that caffeine can temporarily improve mood, reaction time, memory, vigilance and general brain function.
Caffeine ☕️ blocks an inhibitory neurotransmitter in the brain, which has a stimulating effect. Controlled studies show that caffeine improves both mood and brain function.
Caffeine ☕️raises metabolic rate and helps mobilise fatty acids from fat tissues. It can also enhance physical performance.
Drinking ☕️ coffee is associated with a drastically reduced risk of type 2 diabetes.
People who drink several cups per day are the least likely to develop diabetes.
In prospective studies, coffee ☕️ drinkers have up to a 60% lower risk of Alzheimer's and dementia.
Coffee ☕️ appears to be protective against certain liver disorders, lowering the risk of liver cancer by 40% and cirrhosis by as much as 80%. One recent study showed that coffee ☕️ drinkers had a 30% lower risk of death during a 20-year period.
Coffee contains antioxidants, vitamins B and minerals…
For most people, coffee can be a healthy part of the diet.
It is fine to enjoy a couple of cups a day.
33 1,18710 hours ago
Buprestidae (Chrysochroa fulminans nishiyamai), Batu Islands, Indonesia. Copyright : Frank Canon.
IN HONOUR OF MY LATE SCRUNCHIE YOU BET I ATE ALL THE WHITE CHOCOLATE TODAY 😭😻🙋♂️
🍩Caramel Cookie Fix
🍩White Bueno x2
🍩Magnum White Almond
▶️SWIPE FOR THE EATING VIDEO▶️
HAPPIEST OF WHITE CHOCOLATE WEDNESDAYS and like I said guys I did my scrunchie proud 😭😭 I put together my all time favourite white chocolate and gobbled it down like the true fat boy that I am. When it comes to white chocolate I honestly don’t think you can look passed white bueno and Cadbury dream, they are the BOMB.
PS: In case you’re wondering I had light ice cream today instead of full fat ice cream so I could have a scroll. THIS IS ME MAKING HEALTHY DECISIONS 🐷
43 3,87316 hours ago
When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize TEF for a "faster metabolism".
An extensive research review shows that TEF is not influenced by meal frequency when total caloric and macronutrient intake is matched . This helps explain why several review papers show that a low meal frequency doesn't slow down your metabolism or decrease fat loss if calories are controlled [3-5].
More recent research on intermittent fasting supports this. Those that reach their nutritional needs in a small eating window are able to lose fat just as effectively as those that eat continuously throughout the day if calories are matched .
All in all, maintain a meal frequency that works for you. For some people, having small meals throughout the day helps with hunger control. Others prefer not to think about food during the day and reach their nutritional needs in a smaller window. Both approaches work.
79 2,09720 August, 2019
Gecko (Cyrtodactylus malayanus? consobrinus?), young **in situ**, Borneo 2019. Copyright : Frank Canon.