This week's sub three hour #MealPrep (Including cleanup)... Had little time this past Sunday, so we stopped at Trader Joe's on the way home and set ourselves up. Have a great week!
▪AM Energy Boost▪2 Eggs, 2.5 Slices Turkey Bacon, 1 Cup Kale & Onion Sauté, & @DrinkOrgain Shake.
▪Lunch▪5oz Baked Chicken w/ Apple, 1 Cup Basmati Rice, & 3 Baby Zuchinnis.
▪PM Energy Boost▪@Fage Greek Yogurt, 1oz Roasted & Unsalted Cashews, & 1 Gala Apple.
▪Dinner▪Trader Joe's Sweet Italian Sausages, Grilled Italian Veggies, & Roasted Yellow Squash.
◾My containers are from @PyrexHome.
◾The food will stay fresh in a cold refrigerator for up to 7 days as long as the containers are well sealed.
◾I'm not affiliated with any of the products that I post unless stated. These are products I use personally & recommend based on my experience.
◾The purpose of meal prep is to save time, save money, & stay consistent during the week.
◾My calorie intake varies. If you want to know how many calories my food contains, plug in the data into MyFitnessPal or similar service for a guesstimate.
GRAB-AND-GO ENERGY BITES
Good morning! I just posted the recipe for all 3 of these and am currently snacking on the coconut espresso while the coffee brews (some mornings you just need all the caffeine you can get 😏) 🍫 Chocolate Chip
🍧 Cinnamon Vanilla
☕ Coconut Espresso
These no-bake energy bites will satisfy your sugar craving while boosting your energy with oats, peanut butter, and chocolate chips.
I've said it before, it doesn't matter when you get your calories in, just as long as it's by the end of the day.
@Regranned from @syattfitness - 💥THE ANABOLIC WINDOW💥
🦄We don't have long before Voldemort, Bellatrix, Malfoy, Goyle, and the rest of the Death Eaters swarm the comments section so huddle in close, grab a fistful if floopowder, and listen carefully.
🍕There has long been a myth in the fitness industry. A myth that has led many to believe there is something called the, "anabolic window." A window of time, if you will, in which you MUST eat your post workout meal or else your entire workout will have been a waste.
🏓Some muggles say the window is 30 minutes, others 45 minutes, several squibs say 60 minutes, and I've heard a cauldron full of goblins say 90.
🥕Truth is...it doesn't matter. Most important of all is your total calorie and protein intake at the end of the day. As long as those are met, you're good.
🌵Not to mention, if you eat a solid pre-workout meal, the amino acids and other nutrients will still be digesting by the time you finish working out. Making the "need" for an immediate post workout meal to meet your "anabolic window," irrelevant.
☕️I will say, if you workout early morning on an empty stomach, you would do well to get a post workout meal in focusing on carbs and protein. However, it's not an issue of urgency, and it doesn't matter if you wait 30min or 3hrs...just get something in because training off an overnight fast does increase the important of getting nutrients in.
The moment when you realize you've been lifting for 4 years and you still don't look like a man🤷🏽♀️ Seriously, who came up with that non sense🤦🏽♀️
Soreen vs. Fruit Cake 🍒⠀
Another comparison 4 u fruitcakez. (Sorry, I’m feeling weird rn.)⠀
As well as being the least favourite snack in your nan’s pantry, Soreen is a regular in the healthy snack isle and has been for years. But how does it actually compare to real life fruit cake? Spoiler: neither are ‘good’ or ‘bad’, they're just food 🙃.⠀
- Slightly lower in calories⠀
- Slightly higher in protein⠀
- Slightly more fibre⠀
- Less sugar⠀
- Jaw ache.⠀
Fruit Cake is;⠀
- Slightly higher in calories⠀
- Slightly lower in protein⠀
- Slight less fibre⠀
- Higher in sugar⠀
- Always people's choice of wedding cake and idk why.⠀
In short; if weight management is your goal, there’s little difference between the two calorifically. However if you’re after some more nutritious, Soreen has less sugar, will be more filling and comes in those cute little snack packs (which is slightly more convenient than a 3 tier cake with a bride and groom on top lol.)⠀
Just a little more food for thought to add to our 'Healthy Snack vs Naughty Treat' conversation. There's often not too much difference between the two when in moderation 🙌⠀
Soreen (per 2 slices - 43g)⠀
133 kcals ⠀
Tesco Fruit Cake (per 43g)⠀
Some playful sidekick wanted to join in on Check in day fun🐶💜 Current look after two high carb days while losing a little bit of weight just so I can tone in for my shoot on Sunday. Although looking lean is fun, I can’t wait for Sunday to come because I think a big break and some serious strength training is in for the future. I know I’ll probably have a hard to to stray away from the “lean” look but I’m so excited to build, build, build. -
Current training is more circuits with higher reps and lower weight.
I’m sitting around 120lbs compared to 125lbs from where I started 5 weeks ago. I’m happy, fulfilled, and blessed. 🙏🏻♥️
🎉 sale of the week from @1upnutrition 🎉
this week when you buy 2️⃣ products you’ll get 20% your entire order! pair that with my code COURTO20 and you’ll save another 20% ‼️
i just switched up my pre workout flavor from key lime ice to blue razz 👅 what’s yo fave flavor to get hyped on?!
The edible cookie dough obsession continues🍪I have been playing around with my original recipe and finally perfected it (for now 😜) Seriously guys. This stuff is so addicting!! Edible cookie dough details ↠ scoop of protein powder (I use quest) • two tablespoons of powdered peanut butter • tablespoon of coconut flour •two table spoons of unsweetened apple sauce • little water until you reach consistency & I found sticking it in the fridge for about an hour makes the consistency even better 🙌🏻 Side note: I tried baking them for about 10 min and they turned out so yummy 😍
Heather is in the homestretch of a cut after a massing phase. Finally starting to see the muscles she grew! Look at those quads and bolder shoulders!! Woohoo!! Click the link in bio to get started!! #Repost @heathermariehub ・・・
All the legs today. I think it's safe to say my quads grew during that massing phase @fiercelyfuelednutrition!
Sometimes all ya need is a bit of comfort food 😍 Good ol' jam on toast 🍞
First day of uni was a success, and by success, I mean I rocked up hungover, got given a lab coat and some goggles and we got told to go home 🙄😂
Spending the day with my wonderful boyfriend before hitting the gym in an hour or two to train Chest & Front/Side delts 🙌🏼
Back out on the town tomorrow though 👀 #balance
Anyone else enjoying Fresher's this week? ⬇️
High School football has started, and finding an empty track most days has been a challenge! My staple track workout is: • completing a bleacher workout with stair sprints, dips, stair squat jumps, & pushups
• using the straights on the tracks for lunges, sprints & shuffles
And after all that, my challenge has been to complete As many of these as possible. Start in a narrow squat with weights (mine are just 15s) on the floor to your sides. grab the weights off the floor and come up from your squat and move into an Overhead press. Burpee down, do a push-up, and back to squat. Repeat. 😈
My first time doing these, I got 6 with no struggles or breaks. Currently, my best is 16. I always try to get one more than the last....it doesn't always happen 🤢😂
Thankfully, something that hasn't been a struggle to find these days are two of my favorite workout necessities! My @IdealFit Peach Lemonade BCAAs & Lemon Lime PreWorkout!
BCAAs are perfect for:
* Reducing Muscle Soreness
* Helping You Build Lean Muscle
* Letting You Recover Faster
* Keeping Your Body Hydrated
PreWorkout is best for:
* Clean Energy & Focus
* Specially Formulated Fat-Loss Blend
* Improved Endurance & Intra-Workout Pump
* Enhanced Workout Experience
Both of these are always in my workout bag! If it's after 3pm, I'll use pre workout from the stimulant free line so I'm not up all night 😩
Tank: #idealfit open back vest tank in black - Size Medium
Leggings: Full Length Core in Berry - Size Small
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10% of with code DIANE
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💥 Protein is STILL 40% off, but not for much longer!!
Love seasonal baking.....& these Pumpkin Chocolate Chip Bars 🎃 were literally amazing (if you don’t eat them straight out of the oven, what are you doing???👅)
You can easily take some of your favorite recipes and substitute some ingredients to make them healthier....stevia instead of sugar, egg whites for egg, and coconut oil for butter is what I did.....AND YOU CANT TELL A DANG DIFFERENCE 👍🏻
Perfect w/ a big scoop of @halotopcreamery vanilla bean and some fat free @reddiwip 🍦
What it means to living your life to the fullest?
1. You’re following your passion.
2. You’re being your true, authentic self.
3. You’re moving forward despite your fears and doubts.
4. You’re living for you, not others.
We hear this all the time, we read it everywhere and we strive for it. We pride ourselves in it, and we inspire others to do the same. What does it mean? Everyone’s life goals, dreams and passions are different.
What’s your definition of living your life to the fullest? #ledbetter#deafcoach#thedeafcoach
Buikspieren.. Bijna iedereen die begon met fitness heeft wel op een gegeven moment gedacht: Ik wil ook zo’n wasbord. (Ook ik ben hier schuldige van). We weten inmiddels wel hoe je deze krijgt. Je belast je buikspieren met een paar oefeningen op wekelijkse basis en zorgt ervoor dat je hier steeds beter in wordt, maar nog belangrijker dan dat: Je let op je voeding om zo je vetpercentage te verlagen en de onderliggende spieren, de buikspieren zichtbaar te maken.
Simpel toch? Ja. Makkelijk? Zeer zeker niet!
En zegt iemand van wel, dan heeft die vast ergens een E-book liggen met “magic tricks” die hij je wilt aansmeten.
Als je bij een gemiddelde sportschool even rondkijkt (ik werk als PT en ken er ondertussen al tientallen) dan heeft 99% geen zichtbare buikspieren. Hoe komt dit? Omdat ze maar wat doen? Deels.
Omdat ze op zoek zijn naar een magische formule? Deels.
Omdat ze het gewoon niet kunnen volhouden?
Voor velen van ons betekent zichtbare buikspieren: Heel weinig calorieën consumeren, cardio, niet uit eten gaan, geen alcohol enzovoorts. En dit is voor velen simpelweg niet vol te houden.
Dus.. Nooit meer buikspieren? Het is voor velen een mooi doel om te realiseren. Daar ben ik totaal niet tegen. Besef wel dat het zwaar wordt en er veel afhangt van je genetische aanleg. Bij sommige mensen zijn de buikspieren klein waardoor ze zelfs bij laag vetpercentage nauwelijks zichtbaar zijn, bij anderen gaat het vet op de buik het laatste weg en moet je hierdoor dus een erg laag vetpercentage hebben. Dus als je doel zichtbare buikspieren waren en je middenweg dacht: “Dit is het niet waard”. Dan heb je waarschijnlijk gelijk. Bekijk het grote plaatje. Fitness is meer dan alleen zichtbare buikspieren hebben. Fitness kan ervoor zorgen dat je gezonder, langer en gelukkiger leeft. Ziet het er tof uit? Sowieso. Is dat waar fitness omdraait? Natuurlijk niet.
Cause some mornings I have egg whites and toast for breakfast but others I snack on sour patch watermelons before school. 💁🏻 Life is all about balance and not feeling stuck in a plan that's too rigid for you to live! To be honest the last week or so my life definitely hasn't been as balanced as I like. I worked out twice last week and felt weak and tired both times and have been so busy it's been a struggle to stay on top of tracking the way I like. That's all okay though because I'm determined to make the best of this week by getting my workouts in and my macros on track. Every day is a new chance to start fresh and make things happen. Happy Tuesday friends! 🤗
Do you want to have a transformation picture that you can look at and see how far you've come or maybe a pic you can post for #transformationtuesday ? In just 7 day we will be opening up the sign up to this exclusive group! There will be 2 groups one for burning fat and one for building muscle! For 12 weeks this program will give you customized macros and cardio regiment! So no worries just because it's a group doesn't mean it's not completely tailored to you and your needs!
This group is for both men and women
And you will be coached by the best in the business!
For more information head over to newyorkmuscleradio.com/transformation
12 pounds down and a whole new insight on her nutrition. Lori came to me wanting to take a handle of her nutrition and start making healthy choices to take steps towards her goals. We started on a meal plan that still incorporated #flexibledieting , and now have transitioned fully tracking her own macros enjoying the freedom of picking her own food choices that fit her macros and fuel her goals. With accountability from our weekly check ins, she is in arms reach of her weight loss goal. In addition to setting some high standards for herself in achieving goals for next year. So beyond proud of you Lori!! #teamhexx#iifym#transformation
COSTA RICA DONE 🇨🇷 Its been a blast, iv seen things iv never thought id see!! Iv eaten and drank like a king and relaxed and done nothing and met some great people!
Fly home today back to reality!! Best start prepping and planning for the next one!!
This is my mission: to guide you to choose love, no matter what, so that you can turn all obstacles into opportunities for spiritual growth. 🙏🏻💕 The key to trusting in the Universe's plan is to let go of all outcomes. When we get hung up about how something "should" turn out, then we disconnect with the flow of universal guidance.
The energy behind a "should" mentality is controlling and manipulating. The Universe does not align with that energy. Therefore, we cut off communication and receptivity.
It's when we let go of the outcome that we open up our perceptual worldview and allow ourselves to be led. 😘🌈🤸🏻♀️🌟
When my clients ask me if they can include chocolate in their diet when on a cut, I say "ummmm hell yes!" If they asked me "can I eat as much of it as I want?", I'd say "ummmm hell no!" This beautiful find today is an 80g bar of Dark orange chocolate called Heidi and for half of the bar (40g, which is 5 large squares) it is only 200kcals! Why would you cut chocolate or your naughty treats out of your diet for "a couple of weeks" when you know that you're going to go insane and end up binging on ridiculous amounts? Instead, track that stuff in! All in moderation guys... 200kcals is not that much of my day and I am now smiley and not a miserable cow and I'm in control of my nutrition 🙋🏼🍫 #winning#diet#nutrition#chocolateaddict#tracktracktrack#caloriescount#weightloss#flexibledieting#besmartnotmiserable
I’m 2 1/2 weeks out of my first show and after being on prep for close to 7 months I’m going to give every last bit of energy into the remaining days. Prep has been challenging, rewarding and exhausting. I’ve pushed myself physically and mentally. I can say without a doubt that my transformation has changed my entire being. #transformationtuesday
Scroll➡️➡️➡️ to read this amazing Client's🙋🏻 testimonial. It's an honor to work with people like Christina on a daily basis. People ask me how I've able to count macros for so long 📆and I always respond by saying 💗this group💗! These women are #inspiring ✨! Christina lost ⬇️25lbs⬇️ in 12 weeks and she's been championing👏🏻 us along the whole time. Thank you for showing us hard work pays off, Christina!! 👊🏻👊🏻👊🏻
Instructional emails for our October 🎃 group begin going out tomorrow. We still have a few spots available! Email email@example.com to register!
Here are some fall essentials that you MUST add to your next #traderjoes shopping trip!
1️⃣ Pumpkin rolls are my FAVORITE pumpkin item at TJ's
2️⃣ @rxbar knocked it out of the park with their Limited-edition pumpkin spice bar. I am headed to stock up on more this week!
3️⃣pumpkin butter- I want to swim in a pool of this stuff!! Sub for pancake syrup!
4️⃣ both of these mixes are 👌🏼 go ahead and pick up the pumpkin bread mix while you're at it!
5️⃣ Apple cider jam! It's very sweet, but delicious! I love it spread on a rice cake or piece of toast with Almond buttah.
6️⃣ this vanilla pumpkin candle did not disappoint!
7️⃣ Apple Cider Caramels in a cute little box?! Yes. These are the perfect fall break teacher gift!
8️⃣ curried carrot dip! It's new to the hummus section. I haven't tried it yet, but it sitting in my fridge waiting to be devoured!
9️⃣Delicata squash. My love for the squash is insane. It has lower carbs than butternut squash and is more satisfying to me! 🔟 I'll take chocolate and pb in any form, any day!
Relax and trust the timing of your life. I know it is easier said than done! Being patient and understanding why certain things happen at certain times is one of the hardest things to learn. Stay focused and have faith that everything will fall into place soon. 🙌🏼🙏🏼