HAPPY SATURDAY!!!!! Love this! #Repost @tribetraining with @get_repost
Prioritise your plate 🍽
🍖 Regardless of your goal, protein should always be a priority and should be the biggest component of any meal. Especially if you’re trying to gain fat or build lean muscle!
🍗 Protein is the most satiating of all the 3 macronutrients, and it has the highest Thermidor effect. Therefore it takes a long time to digest and it requires a large amount of calories to digest it. If we take a 200 calorie piece of protein for example, on average your body will use between 40-70 of them in the digestion process, which is a considerable amount!
🥦 Veggies should also be a big part of your diet, I always aim for 2 portions of veg per meal, especially of the green varieties. They are packed full of vitamins, antioxidants and will support with so many bodily functions. Not only this, fibre fills you up and suppressed appetite!
🍚 The final part of your plate should be made up of carbohydrates. I like to base this around my exercise. For example, if I’m training really hard or players by football, I’ll consume lots of carbs pre & post exercise to support my performance and recovery. However, on rest days and days in which I’m not training or playing football, it seems pretty logical to eat less carbs right, because my energy expenditure will be reduced!
🥑 Finally your plate should consist of some fats, I usually go for around a thumb size per meal, something such as olive oil, olives, salmon, avocado etc, to get some good quality fats in my diet!
🙌 If you need help setting up a diet, or training plan, get in touch
Eyebrows that need doing, slightly hairy legs, no make up and frizzy hair.
Let alone being in a swimming costume wondering what people are thinking of my hammy arms, wobbly legs and round tummy.
Do I care?
Do I heck!
I'm at the spa! 😁
I'm not sure how much I've lost this week (weigh day is Monday) but Friday and today is the first time since I started almost 2 weeks ago, that I can actually feel it! And it feels good!!
I rest my hands in my hips quite often (not in a sassy way 💁🏼😂) it's just comfy I guess. And because my hips is where my weight comes off first, I normally feel it quite quickly. I can look at myself and see it too!! ahhhh I'm just on a high from losing weight! ☺
But anyway, This is my current body shape. I keep taking pictures of not only when I've lost weight, but when I feel good!
I'm off the the gym now for some fasted cardio! 💪🏼 Happy Saturday 😘
Weekend! 👌 Gister de laatste training van week 5 (stronglifts) afgerond, ging lekker (: ik ga benchen ooit nog wel een keer leuk vinden! Daarna de week afgesloten met een uurtje weightlifting, waar de clean maar vooral jerk centraal stond. Zondag misschien nog even een kijkje nemen bij de opendag van @sportvisioneindhoven / @crossfitsportvisioneindhoven, fijn weekend!
Today calls for celebration🎉🎉🎉🎉! I’ve officially been on this journey for ONE HUNDRED DAYS consistently, with no “breaks” or fall offs! So proud of me and thankful to God for blessing me with the exact amount of strength I need each day🙌🏽.
Today, I’ve had a lot of time to reflect over my journey thus far and could make the longest post in history, but I won’t 😋. Instead, I’d like to just notate 3 highlights.
1.) I officially consider and call myself a RUNNER✨
2.) The scale no longer rules me, or gages my success.
3.) This is officially my lifestyle.
#3 is a biggie for me because this is a very new turning on my journey. I really feel like i’ve now moved from, fitness=life, to: fitness= a part of life. The beginning of my journey, I felt pretty isolated from my friends and family. & honestly, I’m glad I did it. It was a necessary *moment* in this journey. i wasn’t at the mental place to handle extra temptation or schedule alterations; so i made a plan and refused to allow people or things get me off course. & I’m so glad I did, because NOW, I’m able to go out more and be more flexible with my schedule. Why? Because i’ve already laid my fitness foundation! i know how to go out and make healthy substitutions, or eat in moderation; & if i have to push my workout to later on in the day, it’s okay because i KNOW i’m committed and will really go. It was worth the momentary sacrifice, and now the fear of “falling off the wagon” is gone! 🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻🔻
In conclusion, I’m at a very sweet spot in my journey. I see my body changing as well as my mental💛✨. & This is only the beginning! ▫️▫️▫️▫️▫️▫️▫️▫️▫️
Real talk: Some days I feel prettier than others 🙄 I keep looking in the mirror and thinking about the fact that I’ve come so far, and even though I’m not working out right now I’m still eating well but despite my body being a lot smaller I still feel a little inadequate sometimes. I nitpick every bit of extra skin and every little flabby bit and every stretch mark, then I start looking at the disproportionate parts of my face, how crooked my eyes are, how my teeth have gaps. I get discouraged but not to the point of giving up, I’m never going to give up but sometimes I just feel exhausted of all of it. I’m telling you guys this I guess because I want the people that have messaged me and told me that I’m helping to inspire them and others that may be watching my progress that it’s not all rainbows and sunshine. Sometimes we get really sad, sometimes we have a good support system and sometimes we have to be other people’s support system, sometimes we get really stressed out by life. Sometimes we get so busy we don’t want to or simply can’t count calories or work out. Honestly, like today, I just was mentally tired and took some time to rest and wanted to feel pretty, so I put makeup on even though I didn’t really have anywhere to go. Sometimes all we can do is smile and try.
I don’t think Lyle McDonald has Instagram but I’ve only seen him talk about this phenomenon before. If you don’t know Lyle’s one of the biggest authorities on the science of body composition change — ie losing fat and building muscle. This illustration and caption by @pheasyque is outstanding. @get_repost
🔴FAT LOSS & WEIGHT LOSS🔴
Did you know this? -
I figured this repost would relate alot to the previous one I made today!
I bet all of you wonder why, even if you start dieting, your weight just doesn’t want to go down. And no, it’s not because you’re “special”, “God hates you” or whatever your reason might be.. the simple answer is: Water retention. -
And besides the muscle gains that could happen for beginners [(and still impair WEIGHT) but not fat loss] let’s take a finer look at what happens to the fat cells once you start dieting. -
When you start eating at a caloric deficit, meaning that you’re now providing less nutrients to your body, for it to use its internal stores of energy, your fat cells start releasing fat for the “missing” energy not coming from your diet. -
However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye. -
It’s like a double check from your body which’s telling you: “are you really wanting me to release this precious stored energy?”
This means your weight could fluctuate alot and even go higher, freak you out more and make you quit, but you shouldn’t.
I know how frustrating it is to see your weight either stall or go higher when you’re depriving yourself, but that’s just the way it is! -
You’re just one step further from finally losing the water weight which is literally MASKING your progress, and finally reveal your hard work done in the past weeks. -
As always consistency is key. In everything.
First time trying this and I'm super impressed with the flavor. Nice crunchy bits of toffee, pleasant taste and the consistency is smoother than normal peanut butter.
Without anything else this alleviates my sweet tooth.
Thanks to @shakenbacon_reviews for the recommendation and to @nutsnmore for a great product!
She can answer many questions about ketogenic dieting from her own personal experiences.
Our trip to Spain this summer is booked! 🎉 ⠀
Though I’ve been several times, for the first time ever I’ll be spending a weekend on this amazing island! 🏝⠀
I can’t wait to see how much progress I’ve made by then! I’m actually EXCITED for when it’s time to buy a bathing suit 👙⠀