Hands up if you love deadlifts 🙋♀️🙋♂️
Also started incorporating some farmers carries because they're fun 😄
I'm happy to see that my strength hasn't been compromised much by the prep. I kept it at my usual 50kg deadlifts. But I managed 80kg farmers carries 👌
Felt a bit dizzy on the first 2 steps though 😄
I lift heavy things, put them down and lift them up again.
Dinnneeerrrrr😍 There's nothing better than sitting down to a tasty meal, especially when your breakfast and lunch were eaten out of tupperware at your desk🙈
Cod fish cake 🐟 carrot sticks 🥕 sun dried tomato hummus 🍅 kale crisps🌱 @strongrootsirl sweet potato fries 🍠 and sweet potato pakora 😋
I'll admit, raw kale is not great taste wise😷 However, with the right seasoning and cooking method, it can taste bomb 👌 Kale crisps are a really easy way to pack in hella nutrition as it's packed with vitamins K, C and A as well as iron and calcium🙌 This is a particularly great source if you're vegetarian or vegan 😊
To make the kale crisps I drizzle some extra virgin olive oil on them (any oil will work) and season them with nutritional yeast which adds a cheesy flavour as well as upping the B vitamin content of the meal 🧀 You can buy nutritional yeast from most health food stores and a lot of supermarkets now too😊
Foooood for the day in work - well main meals cause a girls gotta have her snacks too💁🏽
I've started having breakfast in work so this morning I'm having overnight oats😋 I soaked 40g of oats in almond milk and 70g of Greek yoghurt with some cinnamon and toffee @myproteinuk flavour drops 👌 This morning I added some frozen blueberries and @pipandnut peanut butter to it 😊
For lunch I have the chicken and falafel salad I prepped on Sunday (previous post has the recipe😊) with some carrot sticks and hummus 🥕 and a @vithitdrinks 🍸
I also keep a few snacks in my bag such as @bounce_uk balls and dark chocolate rice cakes in case I get peckish😋
I find prepping my meals in advance saves a lot of time and 💰 I'm also way less likely to pick up some 🍫🍩🍰 if I have my own food with me 😅
What do you guys bring with you?
Sunday Meal Prep 🥙
This week I've made a chicken salad using a base of baby spinach 🥗 red and yellow peppers, roasted sweet potato chunks, mixed seeds, lean bacon 🥓 and chicken 🍗 I've added in some falafel too cause it's the best😍
I've also got carrot sticks 🥕 with hummus and dark chocolate rice cakes as snacks 😋
An ideal lunch as it's high in protein, contains complex carbs and some healthy fats from the seeds 👌
It honestly makes the week so much easier when you don't even have to think about lunch, you can literally just grab it from the fridge each morning🙌 Also, you're way less likely to reach for something that's not so healthy if you've got something with you!
I admit salad can be pretty boring sometimes but it can also make a really delicious meal too! Pick some leafy greens like rocket, spinach or mixed leaves as your base, add in some colourful veg like carrots 🥕 sweet potato 🍠 or peppers for added vitamin C and Beta Carotene, choose your protein (chicken, mince, turkey, tofu, chickpeas) and add some healthy fats like oil, nuts or seeds and you're good to go 👌
Now time to chill before heading out for dinner tonight with some of my favourites @mkmartak 👯
Do you have late night cravings? I think everyone does 🙋🏽
Personally, I think the best way to deal with this is to always leave room for something sweet at the end of the day 🍫 This will help you stay on track throughout the day and let's be honest, life is too short to be constantly saying no to every craving you get 💁🏽 Also, if you have a little of what you enjoy, you'll be way less likely to let the craving get out of control which will lead to some sort of binge🙅🏽 I love having some dark chocolate with a herbal tea in the evening🍵🍫
Yogurt bowls are also one of my favourite desserts 🍨 They're pretty low calorie when you don't go crazy with toppings 🍿🍬 , high in protein and are a really easy way to get in another serving of your 5-10 a day🍏
Greek yoghurt works really well as a base (the 0% one is high protein and low in cals 👌) I love mixing in stevia drops or @myproteinuk favour drops for added sweetness 😋
I love the combination of frozen fruit, nuts and dark chocolate as a topping 🍫🥜🍓 @oppoicecream is also amazing when nothing but ice cream 🍦 will do 👌
If you're craving chocolate, getting the treat size version of your favourite bar is also a good shout 🙌
PS. Don't be afraid of eating at night time - it's your total daily intake of calories that matters, not when you eat them ✌️
A busy week of starting a clinical placement and 5.30am starts called for a lie in and pancakes this morning 🥞 After a busy, hard but amazing week, it was so nice to be able to chill this morning with no alarms 🙌
I never really go by a recipe when I'm making pancakes now, I tend to just use what I have and include a range of healthy ingredients👌
Today I used:
🥞2 medium eggs 🥚
🥞5g of @linwoodshealthfoods milled flaxseed 🥞50g of @fage_uk yoghurt (I use the 2% one which is so thick and creamy😋)
🥞15g @gnc.ireland vanilla casein
🥞15g oats 🥞Blueberries
🥞Vanilla extract and cinnamon for flavour
Toppings are the best bit- I opted for toasted seeds, coconut yoghurt 🌴 cashew butter and sugar free syrup 😋
Have a good weekend everyone 😊
Will one meal make you fat?🤔
Currently on the train home and very hungry because I didn't realise the snack I bought has gluten in it which I'm intolerant to💔 So I'm dreaming of this delicious lunch I had a few weeks ago with my mum😍
So, can one meal make you gain body fat? Nope 🤷🏽♀️
It depends upon each individual but it takes roughly an extra 2000-3500 calories (so on top of your regular intake) to gain 1lb of actual body fat.
If you're constantly eating in a calorie surplus, then yes you will gain body fat.
But every now and again, including a meal of your choice which is higher in calories won't do you any harm and may do some good as you relax, enjoy it and eliminate any cravings you've been having😋
If you're enjoying meals like this all the time or every weekend is a "cheat weekend", then weight gain probably will occur. Remember, what matters is what you do day in, day out, not once in a blue moon 🌙
There are also a few ways to ensure you don't go too far over your daily calories if you're worried about it. You can decrease your fat and carbohydrate intake throughout the day by sticking to lean protein, vegetables and fruit. You could also ask for a burger 🍔 without the bun, a salad with the sauce on the side or replace your chips with some veggies 🥕🥒🍠 Swapping fizzy drinks for sugar free options is also a great way to save calories 👍 Having a pizza with leaner meat like chicken 🍗 and some veggies instead of fattier meats like pepperoni 🍕 also works 🙌
PS. This meal tasted 💣👌 #BeckyLyonsNutrition#EatingOut#Nutrition#NutritionTips
The next time you decide to cut something out of your diet whether it be carbs, gluten, dairy or meat, ask yourself why you're doing it. Do you have an issue digesting the food or suffer from a genuine intolerance or allergy? Do you have ethical issues with eating meat or dairy? Of course there are genuine reasons like this to exclude certain foods. If you're passionate about animal rights and the environment then being a vegetarian is great. If you're a coeliac then you'll have to cut out gluten completely for optimal health. If you were born with certain metabolic disorders then you'll have to stick to a prescribed diet for life. If you suffer from IBS then certain high FODMAP foods like onions and beans might not agree with you.
But why else would you do it? Did you read on a blog somewhere that these foods are awful for us? Or was it perhaps in a certain Netflix documentary? 🤔 Are these really credible sources? 99% of the time, they're not unfortunately and a lot of inaccurate information is out there. It seems like everyone is now obsessed with cutting out something - gluten, dairy, eggs, meat, fish, even fruit - you name it , you'll find an unreferenced article on the internet lacking any kind of scientific evidence spouting its supposed dangers 🤦🏽♀️ Will cutting foods out without a proper reason do you any good? Nope 👎Our bodies love variety. By eating a varied diet you get so many different vitamins and minerals. Our gut bacteria also love ❤️ different types of food🍉🍌🌰🧀🍞 More often than not, removing foods can lead to deficiencies in things such as calcium, iron and B12 if not planned for properly🙅🏽 What do I think we should do? Eat food. Lots of the good stuff 🍠🍍🍌🍳🥗🍅 A little bit of what you fancy 🍕🍫🍩 Make sure it makes you feel good mentally and physically 👍 And don't buy into silly fads from untrained health "gurus" 💁🏽 #BeckyLyonsNutrition
Cold mornings and 5.30am starts call for oats for breakfast(and fluffy socks)😍 I added in a scoop of protein powder to keep me full and to keep blood sugars stable👌 I also add flaxseeds for more fibre and omega 3s🙌 Toppings are my favourite part though - this morning I topped mine with fresh strawberries 🍓 frozen bloobs, raw honey 🍯 peanut butter and a mix of toasted sunflower and pumpkin seeds😋 The perfect start to the day in my opinion 👌
Meal Prep Sundays 🥙🍗🥘 The struggle of trying not to eat all of your prepped food all at once 💁🏽 This week I've prepped 2 main dishes- 1 to bring for my lunch every day and 1 to have for dinner when I get home ✔️
For lunch I've made coconut chilli chicken 🍗🌶 with a with mix of quinoa and rice, spinach and green beans. I used uncle bens rice which really saves on time 🙌 Don't be afraid to use prepared foods like this- it can save a lot of time 👌
I've also prepped a chilli using 95% lean mince, spinach, red kidney beans, peppers and tomato passata. This is a really easy way to get in a good few portions of veg for the day 🌶🥒🥗 Don't forget pure tomato passata and beans all contribute to your 5 a day ✌️
To make the chilli I browned off the mince, added the rest of the ingredients and left it to simmer away on a low heat while I cooked the chicken 🍗
Meal prepping may seem daunting and time consuming but it honestly saves so much time throughout the week👌 All in all, this took me an hour to prepare (it also helps when you mum does the washing up for you cause she's a queen 👸🏽)🙌 What's everyone else prepping for the week ahead?
My body loves food 😍👌🏼apart from a minor back injury I feel great! Cals are up which means protein & carbs are up, I might not have abs yet but definitely noticing the body fat dropping and making small gains
Another day, another smoothie bowl💁🏽
When you're feeling a bit run down there's nothing like a big bowl of nutrition to help you feel better 🙌
I made this using lots of ice ❄️ banana 🍌 strawberries 🍓 blackberries, spinach 🌱 @gnc.ireland vanilla casein, Greek yoghurt and almond milk 🍼 I topped it with peanut butter and granola cause #granolagains 💁🏽
All the fruit I used was frozen- this is way cheaper than fresh berries, gives it an amazing thick texture and provides an excellent source of vitamin C as freezing preserves this immune boosting vitamin 👌
Good nutrition is key 🔑 for optimal health. The berries and spinach in this meal provide vitamin C while the Greek yogurt and fibre supply prebiotics and good bacteria- basically all the good stuff that our gut bacteria love 😊 Around 70% of our immune system is found in the gastrointestinal tract so it's important to take care of it ✌️
PS. Cute fluffy socks are also key for all round health 💁🏽
Such a happy and sad gal all at once! Today I had my last day working at @thehealthstoreireland @gnc.ireland 💔
I've had an amazing 2 years working with so many wonderful people ❤️ I don't know about other jobs, but our team is more of a family👪 I've grown up here, learnt so much and made friends for life 👫👭 Thank you so much for everything guys, especially the beautiful hamper filled with all my favourite goodies 🍫☕️ @ick_dublin @marjanraya @emilyofarrell @mkmartak @traciejames1 @adamwheelerr @mauramcdermott101 Yiz are all the best eggs out there😘
Now, time for the next adventure 🏥
Nothing like a bowl of oats with all of the toppings to get you going for the day 😍
This was possibly the tastiest bowl of oats I've ever made 👌
I used 35g of jumbo oats mixed with coconut milk, 70g of egg whites, a teaspoon of flaxseed, 25g of whey isolate and stevia drops😋
I know, I know, adding egg whites to oats seems disgusting but hear me out - it adds high quality protein and b vitamins to the meal but it also adds a lot of volume 😍 It also gives them the fluffiest texture 👌 And I promise, you don't taste them either!
I topped mine with toasted pumpkin and sunflower seeds 🌻 peanut butter 🥜 honey 🍯 and frozen berries 🍓
Finishing up our last early morning strongfit LEG DAY session in BTS this am.Super work from my girls(and billy🤔).We still have our 7pm class this evening to get through and finish off the rest of the group.Our nxt strongfit course starts nxt Monday 11/09/2017.There is still places available 😊👍 Strongfit is totally different to any other studio based classes out there. The classes are totally resistance based (weight lifting) and we focus on proper lifting technique and form. We have the numbers capped so there is a max of 12 people in each class to ensure everyone gets as much as possible out of each class.There is 12 classes in total and you have to complete 3 classes a week. 1 LEGS, 1 UPPERBODY (ARMS) and 1 CONDITIONING class a week to complete the course. There is 3 separate times for each class to suit everyone(mornings and evenings). If you feel you have hit a bit of a plateau continuously doing cardio based classes this is for you.It has become extremely popular with existing BTS clients and new clients that have purely joined the gym for this course alone.
If you want any additional info PM Richie Carrick,BTS direct or myself💪🏻
Rest Days are getting tougher 4 weeks out 🙈. Counting down the hours till I get to train tomorrow, and enjoy training day macros too 😍🙌💪😂. In the meantime I'll continue to look for new shreds on my little legs 👙👙👙😂😂😂.
Starting my Monday morning off with a smoothie bowl 🙌 I love the way I'm starting to get into smoothie bowls now that we're coming into autumn and winter 😅
I really like how quick and easy this breakfast is👌 To make this one, I blended: ⭐️1 cup of @kokodairyfree coconut milk (any milk will work) ⭐️1 scoop of @myproteinuk salted caramel whey isolate ⭐️ 80g of frozen strawberries 🍓 ⭐️80g of frozen banana 🍌 ⭐️A large handful of spinach 🌱 ⭐️Ice ❄️ ⭐️Topping: @foodsofathenry granola
This is a really convenient way to pack in a lot of nutrition. It's high in fibre, protein, calcium and vitamin C. It's also contains iron from the spinach 🌱 The type of iron found in plant based foods such as leafy greens isn't absorbed as well as animal based iron as it's in the non-heme form. However, by combining it with vitamin C (the berries and banana provide this) you can enhance the iron absorption 🤓
Remember, although it's really important to be mindful of energy balance and macronutrients, we can't neglect our micronutrients either ✌️
Sunday morning pancakes anyone?🥞 Nothing beats a warm stack of pancakes on a rainy day 🌧 Recipe below👇
⭐️25g @gnc.ireland vanilla casein ⭐️15g oats
⭐️100g egg whites
⭐️10g ground almonds ⭐️50g banana ⭐️Stevia drops and cinnamon for sweetness
⭐️Toppings: @fage Greek yoghurt, frozen blueberries and @nutsnmore peanut butter😋
These are high in protein, contain complex carbs and provide you with B vitamins which are involved in energy production in the body🤓 The berries also contain vitamin C which is essential to include for our immune systems, especially now that it's getting colder in Ireland ❄️🌧 #BeckyLyonsNutrition#Pancakes#ProteinPancakes#Breakfast
Is it just me or did it suddenly become winter over night?❄️ People can find it difficult to stay on track over the autumn and winter months as you may not have a solid goal to work towards, such as going away on holidays and wanting to look goooood👙 So how can you stay motivated and keep on track?
Simple. Make it a lifestyle. Not a diet, not a detox, not a summer plan, not a fad. Live your life in a healthy way all the time, not every so often.
I know you've probably heard it before but taking care of yourself, eating well, exercising, prioritising sleep etc shouldn't be something you do every so often, it should be how you live your life.
We are so lucky to be healthy, to have access to food and water and to be able to move everyday. So why would you take this for granted? Why would you continually feed your body rubbish, neglect sleep, over consume alcohol and live a sedentary life ?
When you think about it, it's actually crazy that being healthy and into fitness is seen as being different and not the norm🤷🏽♀️
I'm not saying that you should be 100% on point all of the time. Have balance and enjoy your life but take care of yourself too⭐️
When was the last time you told yourself you were proud of yourself? Sure we may congratulate other people but we often forget to recognise what we've accomplished.
It's so easy to get lost just thinking about the end goal - your dream job, being in the best shape of your life or being with the right person that you forget to acknowledge everything you've done so far 🤷🏽♀️
Remember, it's all the small goals along the way that get you to your main goal. And don't forget to be proud of yourself each and every step of the way ⭐️