OH YES! It’s Monday and we’ve started the new week, strong, sweaty and with BIG smiles on our faces! Getting that workout in on Monday morning sets you up for the new week in a great, positive mindset, leaving you feeling ready for whatever the new week might bring! How are you all feeling?
Looking forward to seeing you in the Studio this week people! 💪🏽☀️😁
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Walking lunges are a great way to wrap up leg day training. Unlike squats you dont normally go too heavy, hence you are able to safely execute the movement, even after your legs have been cooked 😆
What are your thoughts on lunges? Do you prefer stationary or walking lunges? Comment below!
I apologize for the shitty camera angle 😂
DM for free training/diet advice!
Music : NEFFEX - Nightmare
While all attempts at #weightloss in #children and #teenagers are not backed up by any scientific evidence and can even be very harmful, an app for weight loss targeting children is nightmare scary.
by WW claims to be based on Stanford Pediatric Weight Management program. While the latter couldn’t claim yet long term positive outcome, it does at least involve the whole family with a multidisciplinary team addressing every challenge and risk and targeting health and well-being.
With the child is facing “alone”, white and black information (red, yellow and green to be more accurate) when #nutrition is much more nuanced than this, and can be assisted (for a fee) by coaches with non specific qualifications to say the least. #wakeupweightwatchers
MEEDA (Middle East Eating Disorders Association)
Academy for Eating Disorders
World Eating Disorders Day
Then they claim it. “We are in a medical renaissance. In the next five years, there’s going to be tremendous opposition.” When interviewing guests for my podcast, there have been a couple of “pinch me” moments where I’ve sat down with someone who’s actually a MASSIVE deal to me. Someone I’ve looked up to for being a trailblazer and leader in the industry. This is one such occasion.
Dr Albert Mensah is the co-founder of Mensah Medical in Warrenville, IL, USA. Dr. Mensah has extensive clinical experience in biochemical imbalances, and began his career in the field at the former Pfeiffer Treatment Center under the direction of William J. Walsh, PhD, president of the non-profit Walsh Research Institute (if anyone knows me well, they’ll know that I consider this institute to be the absolute leader in the world for pyroluria/pyrrole disorder). Dr. Mensah presents at conferences internationally, participates in physician training programs, and consults with health care professionals, and he currently serves as a faculty member of the Walsh Research Institute Medical Practitioner Education Program.
As a physician in this specialised field since 2005, Dr. Mensah has treated over 3,000 patients with advanced targeted nutrient therapy. He serves on the board at Walsh Research Institute and serves as a clinical instructor for WRI’s international doctor training programs around the world.
His current practice includes the management of cognitive disorders such as autism spectrum disorder, behaviour/learning disorders, eating disorders, bipolar disorder, anxiety syndromes, childhood and adult schizophrenia, Alzheimer’s disease and Parkinson’s Disease as well as family medicine.
But what you will hear in this interview is that Dr Mensah is so much more. He is in fact one of the most heartfelt, genuine, caring practitioners that I’ve ever had to joy to interview. Honestly. There were a few moments where I had goosebumps. This guy is the real deal! “A true scientist is someone who is willing to throw away their most deeply cherished belief, when presented with the appropriate data.” – William Walsh
Nutrition play a major role in promoting healthy lifestyle. Combined with physical exercise and it can help you maintain weight and reduce risk of chronic disease.
We at LYS fitness centre have special nutrition counselling classes, wherein you get to know you and your health better!
❌ CALORIES IN - CALORIES OUT ❌
There is a monstrous amount of research backing other routes for weight loss OUTSIDE of a calorie deficit. One of my favourites is Gut Health.
I couldn’t merely give you one study for this so here is 3.
Bacteroidetes and Firmicutes are the two domininant beneficial bacteria in our gut.
However, Firmicutes are found in greater amounts in people who are overweight and/or obese. And, proportionately, as you get skinnier, so does the amount of Bacteroidetes in your gut, while Firmicutes decrease.
One way to tip the scales towards Bacteroidetes is to eat more polyphenols or polyphenol-rich foods (fruit, vegetables, legumes, coffee, onion, broccoli etc.)
This, not surprisingly, also has an effect on lowering ones risk of CVD, certain cancers, mood disorders, and of course obesity.
Breaking down the science 🧬
1 02 minutes ago
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It is amazing what can unfold from women coming together to nurture & empower. So grateful that I got a chance to experience all the stages of dreaming, planning, executing, stumbling, learning & growing with @omnomnirvana
Brought together & shared yoga & mindful nutrition at the #womenswellnessretreat in Italy ❤️
1 33 minutes ago
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Mondays are really important days 🤔
Have a good Monday and you’re set up for the rest of the week 😅
Have a bad Monday and Friday can seem an eternity away 😓
Some of what happens on a Monday is out of own control. You could get a unreasonable customer at work, your boss may be in a bad mood, it might be raining ...🤬🌧🙄
But what can you control? You can control what you eat on Mondays. You can control how productive you are. You can control how prepared you are for the week ahead 📅
The package shown provides, breakfast, lunch, dinner & a snack for 5 days (Monday-Friday). Less than 2000 calories and over 120g of protein each day 💪🏾
For less than the price of a night out, you could have a great Monday and set yourself up for the rest of the week 🤷🏽♂️
Remember, you can’t out-train a bad diet. Work smart, not hard this Monday & visit RNSMEALS.COM for more info 👋🏾🤗📱
2 83 minutes ago
Water retention occurs when excess fluids build up inside your body. It is also known as fluid retention or edema.
If you often eat meals that are high in salt, such as many processed foods, your body may retain water. In fact, these foods are the biggest dietary source of sodium.
1. The most common advice for reducing water retention is to decrease sodium intake like: canned food, processed meat, salted nuts, fast food, olives... 2. Increase your Magnesium intake: raw nuts, vegetables( broccoli, spinach,kale), whole grains, dark chocolate and fruits (banana, figs)
3. Drink plenty of water!
@ThisWeekInWellness a study in the British Medical Journal has found that good cardiovascular health at age 50 is associated with a lower risk of dementia later in life.
The American Heart Association’s “Life Simple 7” cardiovascular health score, initially designed for cardiovascular disease, has been put forward as a potential tool for preventing dementia. It aims to monitor 7 risk factors for heart health. smoking, diet, physical activity, BMI, fasting glucose levels, cholesterol and blood pressure. Dementia is a progressive disease that can start to develop 25 years before any symptoms develop so this study was designed to measure the cardiovascular health score at 50 and see if there is any correlation with dementia over the next 25 years.
A crescente preocupação com a alimentação faz com que as marcas criem cada vez mais snacks - supostamente - saudáveis que na verdade são um engano!
Deixo aqui 2 exemplos em que basta olhar para a lista de ingredientes para perceber que não são saudáveis! - as tortilhas de arroz que têm mais açúcar que arroz - as bolachas de aveia digestivas que não são mais que uma grande mistura de açúcar e gordura de má qualidade
Não é um crime comer uma bolacha ou uma tortilha destas, o problema é comer estes alimentos diariamente a achar que são saudáveis e não são!
Querem saber o que estão a comer leiam a lista de ingredientes e ficarão rapidamente esclarecidos!
You can’t change it, you can’t undo it, it’s in the past
It doesn’t matter if you’ve drank to much, ate to much or done nothing all weekend. Life is a much bigger game
You don’t need to punish yourself, you don’t need to feel guilty and you don’t need to over compensate for it
No one is ever perfect nor are we meant to be. Make mistakes, learn from them, refocus, reset and your only goal this week is to be better than you was the last. Do that on a weekly basis and everything will soon become easier
Looking for a good Monday drink? Try the Eliya Madan with King Coconut water! It’s not only highly hydrating, but also helps purify your blood with its rich iron properties
4 010 minutes ago
Trying to get back into the swing of a healthy lifestyle is so much easier with snacks on hand 💁♀️ My favourite/easiest #snackaroo is breakfast muffins: chop up all veggies or any goodies (such as onion, left over chicken or feta 🤤) add 6 eggs (and egg whites for the extra protein 😉) cook @ 180 for 15-20 minutes, until golden brown 😍 These are perfect low-carb and full of protein!
2 710 minutes ago
Healthy grocery shopping 🛒🥬🐥🍅
"Healthy eating choices start with the groceries you have on hand. Grocery shop with a plan and shopping list. A recent study found that meals prepared at home [contain], on average, 200 fewer calories than meals from restaurants -- and they're lower in fat and sodium.
สุขภาพดี หุ่นเฟิร์มเริ่มที่ครัว และครัวที่ดีก็เริ่มจากการลิสต์รายการวัตถุดิบที่ดีมีประโยชน์ จากการศึกษาพบว่าอาหารที่ทำเองมีแคลอรีน้อยกว่าอาหารนอกบ้านถึง 200 แคลอรี่ แถมยังมีโซเดียมและไขมันต่ำกว่าอีกด้วยน๊าาาา
1) จดรายการที่ต้องการซื้อมาก่อน ยุ้ยจะคิดเมนูไว้เลย จะได้รู้ว่าต้องซื้ออะไรตุนบ้างเนอะ
2) ซื้อผักให้เยอะ มีความหลากหลายสี หลากหลายชนิด เมื่อมองลงไปแล้วเป็นสัดส่วน 2/4 ของตะกร้าช๊อปปิ้ง
3) อาหารกระป๋องอย่างทูน่าตุนไว้ได้ เพราะเนื้อสดบางทีก็ตุนไว้ได้ไม่เยอะ อย่างน้อยพอของสดหมด แต่เรายังไม่ว่างไปซื้อก็จะได้หยิบมาทำอาหารได้
4) อย่าเลือกซื้อของจากปริมาณแคลอรี่เพียงอย่างเดียว พลิกอ่านข้อมูลโภชนาการสำคัญมากๆ
5) ลองอะไรใหม่ๆ ลองซื้อวัตถุดิบที่ไม่เคยซื้อมาใช้สักอย่าง สองอย่าง เพื่อความหลากหลาย และสนุกสนานในการทำอาหาร
6) ก่อนจ่ายเงิน ตรวจสอบตะกร้าช๊อปปิ้งอีกที มีสัดส่วนของผักที่หลากหลาย 50% โปรตีนที่ดี 25% คาร์บเชิงซ้อน 25% และอย่าลืมไขมันที่ดีต่อสุขภาพ เช่น อะโวคาโด้ ถั่ว น้ำมัน เป็นต้น
Hello, yes, I am alive!! Had an interesting past few days, but I’m back! School started, boys suck, and life is already so busy, so THANK YOU for your patience! 😊 I’m making so much content today & it’s grocery shopping day (yay) so stay tuned for a haul and some new recipes! 💕
72 3,70518 hours ago
a little brekkie to fuel a morning if errands 🏃🏻♀️// one slice of toasted whole wheat sourdough bread topped with mashed avocado, a poached pasture raised egg, and everything but the bagel seasoning plus a kiwi 🥝 #breakfast#avocadotoast#poachedeggs
48 2,19517 hours ago
Nothing like summer grilling nights🔥This meal was so easy & flavorful that I could honestly eat it every day👏🏻Salmon veggie skewers (+ steak for the hubby) + sweet potato fries + coleslaw and an Israeli salad 🌿Full details below 👇🏼
Salmon skewers- remove the skin from a salmon fillet and cut into cubes. Marinate in @annieshomegrown sweet & spicy bbq sauce for at least 30 minutes. Layer on a skewer with veggies of choice (I used peppers and zucchini) and season with salt, pepper and garlic powder. Grill for about 10 minutes flipping every couple of minutes.
Sweet Potatoes- slice sweet potatoes into thin wedges. Season with salt, garlic powder, pepper and smoked paprika. Toss in olive oil and bake on 375 for about 25-30 minutes, flipping halfway through
Coleslaw- shredded cabbage (I get mine from @traderjoes) mixed with @sirkensingtons avocado oil mayo, lemon juice, salt & pepper
Israeli salad- cucumbers, tomatoes, chickpeas, chopped mint dressed in olive oil, lemon juice, salt & pepper
32 9847 hours ago
another stack for my sunday morning breakfast before heading to church 🍞🍌 @littlenorthernbakehouse sprouted 7 grain bread with @georgiagrinders creamy almond butter, bananas and shredded coconut. this is a current fave & has always been a fave for years already! hope you’re all having a great sunday! 💕 #winniesbalance
Chipotle Citrus Chicken. If you watch my stories, this is the Meal I made last Sunday and I said I’d post the recipe if it turned out well. It was awesome so here it is @themealprepmanual
2.5 lbs (1135g) chicken thighs
1 (10g) chipotle pepper in adobo sauce
3 tbsp (45g) adobo sauce
1 tbsp (8g)Cumin
1 tsp (3g) Salt
1 tsp (2g) Pepper
1 tbsp (8g) Chili powder
2 tbsp (30mL) Olive oil
2 cups (350g) cooked rice
1 cup canned black beans
1 (150g) green pepper
1 (150g) red pepper
1 tbsp (15g) garlic
1/2 medium (100g) onion
2 medium (500g) zucchini
1. In a large ziplock bag, add the chicken, juice from the lime, juice from the orange, chipotle pepper and adobo sauce, cumin, chili powder, salt and pepper. Mix together and allow to marinate for 30 minutes.
2. Start the rice.
3. While the chicken is marinating, chop your peppers and onion into a small dice. Cut the zucchini into a large dice.
4. In a skillet, heat some oil over medium heat. Sauté the onion and garlic until the onion has softened. Add the peppers and cook until soft.
5. Add in 2 cups of cooked rice, 1 cup of rinsed black beans and season with salt, pepper, and lime juice to taste.
6. Heat some oil in another pan and sauté the zucchini until soft.
7. Once the chicken has marinated, heat a grill pan over medium heat and cook the chicken.
8. Cut the chicken into one inch pieces and return to the pan to get even color.
9. Divide the ingredients evenly between 5 containers. That means it makes 5 servings.
23 2,28616 hours ago
Pour les petits-déjeuners de ce debut de semaine, quelques crêpes que j'ai réalisé hier matin. 👍
Il s'agit de la version à la farine d'épeautre et de lupin qui se trouve sur le blog. Elles sont IG bas et enrichies en protéines. .
En accompagnements, toujours des fruits frais, de la purée d'amande et du sirop d'érable. .
Pour une fois la photographie se passe dans la cuisine ! Une envie de changer un peu.
(Ce n'est plus vraiment la saison des framboises mais elles étaient nécessaires à la réalisation d'un chouette projet. De quoi peut-il bien s'agir...😉)
La recette est sur le blog, lien dans ma bio "crêpes fit et ig bas".
Bon lundi ! .
52 1,1952 hours ago
Are you trying to live a healthier lifestyle? 💚
First-Change your mindset – rather than thinking of it as limiting your diet, start thinking about how you can incorporate lots of new foods and ingredients into your diet. .
Get creative - if you’re trying to cut down on meat try alternatives like tofu, legumes or jackfruit. .
pizza on a sunday afternoon 🍕 not a special occasion, not a “cheat meal”, just because. there was a point in my life (okay most of my teen/adult life) that this would have stressed me out a lot. “but i didn’t plan for this” or “i was going to be good today” or “but we’re having pasta for dinner” or i’d try to justify it like “well i worked out today” or “i’ll make sure dinner is low carb” or “i’ll only have one slice” 😑 this thought process is not only exhausting, but also does not foster a healthy relationship with food. as i’ve learned to embrace food freedom/intuitive eating (still a work in progress), these situations stress me out a lot less. this pizza was delicious and it totally hit the spot, plus this restaurant usually takes hours to get in to and we got seated right away. i enjoyed every bite and stopped when i felt satisfied. not worth stressing over ✌🏼 // tie dye pizza from @rubirosa_nyc made with vodka sauce, mozzarella, and a pesto swirl 🌀 #foodfreedom#intuitiveeating#allfoodsfit
16 51210 hours ago
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