📍WHAT TO DO AFTER BINGE EATING📍
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It doesn't matter how much willpower or motivation you have. Inevitably, you'll make a mistake or along your fitness journey...
Don’t get me wrong. You should ALWAYS try your best to stay the course, but if you assume everything will be 100% perfect, you’ll just be shooting yourself in the foot.
Truth is, there will come a time when you accidentally go over your goals and eat more than planned...
Which is why how you RESPOND to slips & screw-ups is so important!
After a day of binge eating, if you punish yourself with cardio 😰, try to recover by consuming very little food 💀(or nothing at all), or say “screw it” and dig yourself into a deeper hole 🕳, you’ll just be setting yourself up for more mistakes down the road…
What's worse, that type of response creates the perfect storm for worsening your relationship with food, body image issues, and yo-yo dieting 👎
✅ Instead, the BEST possible thing you can do after overeating is… nothing at all.
Seriously. One day (or even multiple days) of binge eating is NOT a big deal.
Get back to your regular exercise plan 🏋️, back to your regular eating plan 🍎, and forget it ever happened. Do that, and you’ll be surprised how quickly you bounce back!
Remember, It's not about being perfect; it's about doing your best and ALWAYS getting back on track ❤️
Is there anything new I can write about #AvocadoToast ?
Probably not, so I’m just going to write down the things I love about it.
Seriously, I can’t think of an easier homemade breakfast. First, you toast bread. Then, you spread avocado and sprinkle stuff on it. Done.
There’s not that much one needs to do to make this breakfast. Refer to the steps written above.
Yes, avocado toast is loaded with fat-not the type that gives you a muffin top, but the good kind. Plus, it’s packed with vitamins C and B-6 so your immune system will be all boosted up.
Most days I want something sweet for #breakfast , like a muffin or my absolute favourite oatmeal topped with white chocolate. But sometimes I want something that’s not going to completely spike my blood sugar and make me power-nap ’til lunch. Enter the brilliance of avocado toast.
What about you? What do you love about avocado toast? #whatsonmyplate .
Consistency is greater than motivation!
On Sundays people tend to say "oh I'll start tomorrow" because it's a new week and therefore have a new source of motivation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The problem is with that is you become somebody who lets the week dictate your desires as opposed to the other way around. Don't see things as just a 7 day cycle. Focus your objectives around long term goals. Let the process of those objectives be your guide. If you fall off from time to time, that's ok because you know that you are constantly working towards the bigger picture. Whatever your goals are. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share amongst others 😊🌍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We live in a culture that is so youth obsessed and looks-driven. It’s hard not to get caught up in trying to fit into the molds that society has made for us. I have been more focused lately on being extremely kind to myself with my words, looking at myself in the mirror and choosing to see a Christ-like image vs all of my flaws. We are told in God’s Word we are made in His image....and as a believer and child of the Most High King, I am His image bearer. What a comforting thought that I DO NOT have to live by the standards of this world because in Him I am enough. It releases me from a need to compare myself to others and frees me to see other women as God does, instead of my competition. #BlazingHope#CountGratitudesNotMacros ***************************************
I'm looking for 1 women between the ages of 35-44 who lives in Canton GA who wants to lose 5-10 lbs before Christmas and is 100% willing to invest in their health & wellness. If that's you please follow the link and fill out the form, I will contact you within 30 minutes. Link First In Profile http://ow.ly/DE7130gFME3
Risultati ottenuti con Nutrizione e Alimentazione, apporto di acqua, stile di vita sano e attivo. 🌱
CONOSCI QUALCUNO CHE POTREI AIUTARE? TAGGALO QUI SOTTO! ⤵️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Cambiare e migliorare la vita delle persone è ormai, oltre che una passione, diventata un'ossesione! Se vuoi avere un programma personalizzato non esitare a contattarmi!
Info #Direct o #Whatsapp : 3407863204 ✒ per il tuo piano personalizzato. 📮
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Clicca il link in Bio @cristianmulino24fit "è arrivato il tempo di salvaguardare la vita che meritiamo di vivere" ⏳
👨👦👦DAD BOD TO PHOTOSHOOT CONDITION 👨👦👦
So this is a big discussion as having done fitness modeling and competitions in previous years, should a trainer be in shape 24:7?
🦄- My answer yes? Can I sustain it? Hell no, I use the excuse of my children hence why I’ll eat sweets and chocolate.
🏋🏻♂️- HOWEVER, when I have to get in shape like so it will just take around 8 - 10 weeks of commitment and then been genetic blessed that I drop fat very fast.
🍺 - Been a dad at times it feels like the dog comes before you, but you should always be consistent in what you do even if it’s training 2 times a week it’s better than none.
Empezamos el recetario con una “Ensalada de lechuga, tomate, maíz, zanahoria, tofu, setas, semillas de calabaza y sésamo.” Las semillas de calabaza contienen vitaminas A, K, así como ácido fólico, además de la vitamina B3. También contienen ácido linoleico, ácidos grasos omega-6 y ácidos grasos omega-3.
Además de esto, son unas de las semillas con más aporte proteico (29 gramos por cada 100) perfecto para deportistas que buscamos ganar masa muscular 👌😉. Eso sí, cantidades pequeñas que 100 gramos de estas semillas aportan 553 calorías, con un 46% de grasas, de las buenas ¿eh?
We started the recipe book with a "salad of lettuce, tomato, carrot, tofu, mushrooms, pumpkin seeds and sesame." Pumpkin seeds contain vitamins A, K, as well as folic acid, in addition to vitamin B3. They also contain linoleic acid, omega-6 fatty acids and omega-3 fatty acids.
In addition to this, are some of the seeds with more protein (29 grams per 100) perfect for athletes who seek to gain muscle 👌😉. Yes, small quantities that 100 grams of these seeds provide 553 calories, with 46% fat, of the good huh?
This muscle is used for sports that require a push movement and throw like basketball, boxing, javelin etc and also when being able to do a press up. -
Also for the finer movements like writing. -
This simple stretch will repair the muscle to allow blood flow to the muscle.
This is a 'static stretch' and is only used after a workout or as a maintenance stretch when not exercising.
Just has to be pancakes this Sunday morning 👌 Obsessed with these high protein pancakes using egg whites & cottage cheese as the protein sources👌 Check out previous pancake post earlier in the week for full recipe 😊 Happy Sunday 💕💕💕 #protein#pancakes#sunday#breakfast
8 Simple Choices - Get Healthy & Slim Down Fast
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📷 Post Credit to @blonde.health
The Battle of Sweeteners 🍰⤵️
Here are my top picks for healthier sugar options and some fun facts about them. If you are going to have sigar, these are your best bet 😜🍫
They all dissolvable, with the exception of date sugar, so will work in your tea/ coffee as well as in cooking of foods ✨
Where to find them:
• Pure maple syrup - grocery store
• Date sugar (Gr8 for baking) - health food shop, online, or make it yourself (it's easy!)
• Honey - buy locally
• Stevia - grocery store
• Brown rice syrup - health food shop or online
• Coconut sugar - health food shop, online, some grocery stores
Which is your favourite? Comment below 🤔⤵️
M E A L • P R E P • D O N E 👊🏼
And it took all of 15 minutes.. (plus 25 cooking time) meal prep doesn't have to mean slaving away all Sunday in the kitchen! I teach my clients quick, easy and tasty recipes they can prep twice a week to help stay on track with their nutrition. On this weeks menu for me includes an egg and veggie frittata, rainbow salad, overnight oats and a green protein smoothie. Follow my IG story daily to see how I stay on track with my meals as I continue to lean down for summer without restricting my food or compromising my training. Because food and exercise should both be used to enhance your life, not make it more difficult so make sure you have the right plan in place to maximise your quality of living based on your unique lifestyle and preferences.
Sunday arvo soaking up the sunshine and snacking on my ‘protein energy balls’ 🌞🌞🤗 I made up a batch of these today so they are ready to take to work each day during the week #preparationiskey If you are after a new recipe for protein balls, give this one a go:
1.5 cups of raw cashews
1 cup of pitted medjool dates, roughly chopped
1 tbsp melted coconut oil
1 tbsp cacao powder
1 tbsp plant based chocolate protein powder
1 tbsp chia seeds
2 tbsp warm filtered water
-Place all ingredients in a food processor, nuts first, and blend until you get a smooth mixture. -Roll into little balls and store in an airtight container in the fridge.
There is this thing called Sarcopenia – "poverty of the flesh," wherein an otherwise healthy human being loses 0.8% of their lean mass each year after the age of about 28. •
1) Regularly exercise at an Intensity >70% of 1-rep max
2) Perform >3 sets per exercise
3) Perform bursts of movement with high velocity
4) Bolus dose complete proteins
5) Consume the ultimate essential amino acid blend
6) Optimize estrogen and testosterone
7) Optimize Vitamin D
8) Get DEEP Sleep
9) Just say, "No" to chronic inflammation
10) Keep blood sugar dialed in