If you're struggling with nutrition, maybe it's time to simplify. Like most things in life, we like to complicate nutrition. Keep it simple folks!
I am down to the last 5 coaching spots! I won't be opening registration again until the New Year, so get in now. More info via the link in my bio.
Happy Birthday to the one and only Ashley Laster! Homegirl has come a very long way with her nutrition and fitness and, oh, she's a total boss. If you see her today be sure to tell her she's awesome! We heart her. :)
Working on our expansion! Underneath it all lies another awesome space for the BearWolf to roam.
Can’t wait to kick off the opening with our Nutrition Seminar (link for tickets in the bio) and get the good folks of Purley training in there!
Receitinha Proteica fácil 🤤🍫
40g de aveia + 1/2 scoop de proteína em pó sabor chocolate (se não for vegano use o whey protein) + 70g tofu extra firme (se não for vegano utilize 3 claras) + 1 cs cheia de cacau em pó sem açúcar + 1 cs rasa de fermento + adoçante xylitol a gosto. Bate todos os ingredientes, coloque em um recipiente e adicione 1 colher de sopa de coco ralado sem açúcar (opcional), leve ao microondas por 1:15 segundos o segredo é não deixar ele cozinhar demais. Eu coloquei um minuto e depois de analisar a consistência deixei somente mais 15 segundos. Você precisa deixar a parte de baixo ainda mole. Ao tirar do micro e virar em um prato, vai virar uma calda simplesmente MARAVILHOSA em cima 🤤 #receitasfit#teambodycontrol#teamdaypeixoto#28diascomregra
What does a fabulous woman like you need to stay sexy, focused and to fit into her skinny jeans in 12 weeks?
She needs a PLAN!
A plan for a day, week, 4 weeks and 12 weeks… and she needs it NOW!
A simple plan with tools and strategies that really work and are easy to follow!
As the famous saying goes: “Failing to Plan is Planning to Fail”. And I DO NOT want to see YOU FAIL, Renia !
Which is exactly why I have created an Exclusive Clarity Consultation to help YOU set yourself up for a true success, fast!
If you are successful, smart, and attractive, and how your look is very important to you.
If you try to eat healthy but over the last couple of years you keep gaining weight no matter what you eat.
You juggle a lot of balls and you desire more balance.
You may sometimes overeat as a way to cope.
You understand the connection between your work, home and relationships and your eating.
You know you need a change.
When selecting a nutrition protocol, ensure your coach understands your lifestyle, goals, schedule, likes/dislikes, eating habits, exercise regimine, etc. A sustainable nutrition plan should be adaptable and integrate into your lifestyle. No, it will not be the life as usual but it doesn't have to turn your world upside down.
Biological Value of protein..... What is it?
In an easy way to understand, biological value is the measurement of how much protein is consumed compared to how much of it is used.
Sounds great right?
One problem it is measuring the protein when it's in it's best possible state not the state if would be in when digested in our bodies and after cooking processes
We all like to enjoy a drink or two with a meal, but too often we forget that drinks can sometime contain even more calories than the main meal!
Here is a list of different types of drinks and their general calorie count so you can choose wisely according to your nutrition goals.
Water: 0 calories
Black Coffee: 0-4 calories
Diet Soda: 0-7 calories
Tomato Juice: 80 calories
Soda: 124-189 calories
Sweet Tea: 129-143 calories
2% Low-Fat Milk: 189 calories
Whole Milk: 220 calories
Hard Liquor (Rum, Vodka, Gin, Whiskey): 96 calories (1.5 ounces)
White Wine: 122 calories (5 ounces)
Red Wine: 125 calories (5 ounces)
Beer: 104-155 calories
Calorie count is based on 12 ounce servings unless specified.
Contribuir para que o coachee de emagrecimento saúde e bem estar encontre sua melhor versão é o nono passo para o sucesso como profissional coach. O cliente precisa aliar seus propósitos aos seus valores para que seus objetivos sejam realizados juntamente com seu florescimento.
Gostou deste vídeo? Então curta e compartilhe com alguém que possa se beneficiar com ele também. Aproveite para conhecer outros vídeos em meu canal do youtube.
Do you agree with this? What’s your experience been?
Personally, I’ve learnt this lesson the hard way. If we’re talking training it’s taken injuries, burn out and a whole lot of time to learn this lesson. .
This is why this week I’m having a planned break from training intensely. Note that I’m not skipping my workouts, I’m just adjusting the intensity and the way I train. .
This becomes more and more important as you age. Whilst I don’t consider myself old at 44, I’m a pragmatist and know my body’s limits. If you want to stay injury free and keep progressing, make sure you implement planned breaks, or deloads, as they’re commonly called in strength and conditioning circles.
If you have any questions about this topic feel free to DM me or ask in the comments.
Yay, my new website is coming soon.. 👌offering fitness and nutrition coaching - online.
I'm creating the site from scratch, doing it all myself, the good ole kiwi diy way! 🇳🇿
I can't wait to share my passion, it's been a great ride running my Bootcamp business, but now it's time for a new adventure!
Watch this space.
** Coming soon Sharonbouwerfitness.co.nz
Sometimes it's the smallest thing that can turn your day around. ⠀
My alarm didn't go off this morning so I left the house late, meaning I got stuck in traffic, so I got to work even later. That means I have to stay later and will probably get stuck in traffic on the way home. ⠀
And I just remembered I didn't put the slow cooker on so no dinner when I get in. ⠀
All in all not a great start. ⠀
But, instead of letting it get to me I took some time to think about things I'm grateful for. The fact I have quite a laid back job that I can work the hours I choose. That my husbands alarm went of at 6 so I wasn't too late. That I get to drive an awesome car. ⠀
Put's everything into perspective. And let's face it, coffee makes everything better. ⠀
What are you grateful for? ⠀
So excited to be working with The Pop Up Gym!!! I'll be doing a class Thursday 16th Nov 6pm, save the date 🗓 ➡️Sign up to get all updates on tickets, venue & what's going on http://thepopupgym.org/join-the-movement/ ⬅️
Ace Health & Fitness is turning one! 🎉
In the past year, I've been able to help motivate and guide my clients enabling them to transform their lifestyles.
There's been no use of fat burners or supplements, no shake diets or elimination of any food groups, it's all been achieved through a balanced diet and regular exercise.
The best part is, it's flexible, maintainable and you don't have to give up your social life. 👉🏻Do you want to know how to go out and enjoy a meal out without undoing all your hard work?
👉🏻Do you want to know how to include all your favourite foods and still reach your goals?
To celebrate our first birthday, we are offering special packages for the first 5 people who start within the next 7 days.
If your wanting to transform your life, and don't want to miss out comment 'yes I need this now'
When it comes to fat loss, you can't out exercise a bad diet. A caloric deficit is required required to lose fat. You must ensure the amount you are consuming is less than the total energy expenditure. In layman's terms, you must consistently eat less than you expend.
Here is what you get!
This is World Class Habit-Based Nutrition Coaching through Precision Nutrition is managed by Fuel Like an Athlete.
>Fortnightly repeatable tasks based on developing your health, nutrition, mindset and personal development.⠀
>Daily lessons for ongoing education around health, nutrition, mindset and personal development.⠀
>Sustainable and Incremental Weight loss/gain/management (whatever your goals may be).⠀
>24/7 Support with your Coach via Fuel Like an Athlete.⠀
>Accountability, Measurements and Weight Tracking.⠀
>Weekly Recipe Ideas via Fuel Like an Athlete.⠀
>Personalised Portion Control Guide to suit your lifestyle.⠀
>The Ultimate Nutrition Experience – I’m not even kidding.⠀
What you will NOT be getting -⠀
White Potatoes VS. Sweet Potatoes
You know it, we know it. Nothing goes better with steak than a baked potato. We’ve been warning you for years, though, that white potatoes are extremely high on the glycemic index, which means they digest quickly and can send insulin levels skyrocketing. That may spell post-workout glory, but when you’re having a late-night steak dinner with pals — well, no joy. As for sweet potatoes, they’re chock full of vitamins and would love nothing more than to break away from their Thanksgiving-topped-withmarshmallows reputation and become your constant consort.
There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for post-workout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.
Sweet potatoes, on the other hand, can (and should) be eaten at any meal. Their claim to fame (as one of the healthiest foods on the planet) is their beta-carotene content. Besides being a potent antioxidant, beta carotene is responsible for aiding growth and repair of the body’s tissues, which include muscle. That staggeringly high carotenoid content accounts for the sweet potato’s color and possibly its slower rate of digestion, which stabilizes blood sugar and reduces insulin resistance.
This table compares the nutrient content (including skin) of a potato to a sweet potato, both medium-sized and baked.
NOTE: g = grams, mg = milligrams, mcg = micrograms
link here: http://bit.ly/2hueFpu
Mediterranean barley salad for the win! One serving of this beauty is 28C 3F 8P. Top with grilled chicken shrimp and you've got yourself a perfect meal prep! Barley, cucumber, tomatoes, parsley, chickpeas, and light feta. Serve hot or cold!
Want a great way to target your back, core, shoulders, and arms?!? 🤔 Try the Chin Up and the Pull Up as shown here by Coach Jennifer! 😀
When starting off it’s best to use a resistance band for support and before you know it you are doing them on your own 💪🏽
Chin up (palms facing towards you) targets the back muscles and the biceps.
Pull up (palms facing away from you, hands wider apart) targets majority of the back muscles with an emphasis on the lats (the larger muscle group of your back)
🔸Beginners - 4 sets of 10 reps.
🔸Intermediate - 4 sets of 10 reps, take 3 seconds on the way down.
🔸Advanced - 4 sets of 12 reps, use a smaller resistance band.
Our final installment of the #powerupprotein series goes to #casein ⠀
A lot of athletes come to us using casein, but aren't exactly sure why, often because It's come recommended from a friend or bro at the supplement store. ⠀
Casein is a slow to digest dairy protein and is generally recommended as a bedtime nutrient source. ⠀
Casein contributes to protein synthesis over a period of hours as it assimilates very slowly into the blood stream. This makes it an ideal nutrient while we're snoozing but definitely isn't recommended if you need something quicker acting, like post workout. ⠀
Additionally, unlike whey isolate, casein does not have lactose removed so can be problematic for individuals sensitive to dairy. ⠀
Oftentimes, high quality casein can also be on the pricier end. ⠀
The verdict: a good product for certain individuals only and highly dependent on your goals.⠀
Remember this is only a sample of the many protein options out there. Have questions about rice, hemp, egg, or other proteins? Feel free to connect with us and we'd be happy to nerd out with you 🤓⠀
Happy lifting all! ⠀
Find Your Female Tribe
I remember high school as a pretty bitchy place. I had my girlfriends- but even in those relationships there was bitching and gossip, teasing and general shitty teenage drama. I grew up mostly hanging out with the boys to avoid the bitching. I never really identified as part of a group of women or found my tribe. (Apart from my best friend who knows how awesome she is) it wasn't until I was in my mid twenties when I joined an all women's boot camp that I discovered the power women have when they supported and encouraged each each other, when we focused on our own journey and goals instead of comparing ourselves- we all achieved more in our health and our lives than ever before. It's not only physical achievement from working out- but psychologically and physiologically we need the support from other women- without it- we are thrown into a stress response and can feel anxious and loose confidence in their ability to handle Challenges due to the lack of social support.
Check your relationships with other females. Are they healthy, supportive and happy? Or are they toxic high school friendships?
If they are not serving and supporting you- it's time to move on and find your own tribe of kick ass women who encourage, support and love one another. - it's good for your health.
I'll be the first to admit that this has been me and still is but not as much. From school to fitness, I've always been so concerned about making a mistake because mistakes have always been viewed as a negative thing. But once I finally decided to start trying outside of the safe zone, things started to happen differently. In fitness, I started getting stronger and faster just by reaching outside of my comfort zone. In my career, I've been able to go after what I want and know that I'll learn from my mistakes. Don't let the mistakes scare you. Try one small thing out of your comfort zone today and see what happens.
com tanta tecnologia é difícil diferenciarmos determinadas questões:
- é foto de antes e depois
- fotos com milhares de comidas fitness de outro país achando que é uma vantagem
- foto na academia: manhã, tarde e noite
- comendo "a dieta da internet" na frente das pessoas e por trás atacando a geladeira e desabafando com a nutri depois (a questão não é desabafar com a nutri e sim a ação anterior, de querer passar impressão diferente para as pessoas a sua volta)
e por aí vai.. Para quê isso? Qual a necessidade de querer passar uma impressão diferente da realidade?
Está infeliz com a sua realidade? Repense e vá a luta para mudar, faça acontecer o que te faz VERDADEIRAMENTE feliz!
Sem precisar de photoshop (que em nada muda a realidade), de se esconder em academia para provar algo pra alguém.. Se a dieta é o motivo para você não estar feliz, reveja sua relação com a alimentação, o momento da sua vida que muitas vezes interfere na escolha alimentar e FAÇA DIFERENTE!
Não responsabilize nada e nem ninguém sobre as suas escolhas. Seja real! Ficar tampando buraco de qualquer jeito não ajuda em nada, acredite. Seja feliz com você, com suas escolhas que tudo flui! O resultado que você deseja aparece de forma natural e duradoura independente do tempo. Qualidade é melhor que quantidade!! "se você não é fitness, NÃO desfitinize a FITNÂNCIA de quem está tentando FITNIZAR de forma REAL" hahahah 😉
Excelente semana, amores! s2
Excellent representation of real life and balance! Remember, consistency and progress are the goals, not perfection. Life is meant to be lived WHILE crushing your goals😉 #likeaboss#Repost @caloriecomparing
💥400 CALORIES LESS💥
@fastforwardamy ☕️Sometimes small changes can make a big difference! It's about choosing your own battles and compromising where possible.
🍇Especially in the beginning of a new 'fitness & food' lifestyle, it can be hard to think about everything. And it becomes easy to go overboard on social occasions and just 'give up' if you've been (maybe overly) strict over the week.
🔑For these social events, my clients check in with themselves and see what their true 'worth it' treats are. For me, it's a glass of wine. And sometimes instead of tapas, I'll order a plate of spanish ham instead of fried things.
⌛️Even on the weekends: get some consistency into your day, don't forget to eat and then only order snacks 😉💪
That look you have when things get too lit on the weekend and you think another glass of wine is the only thing that will fix it. 😜
It's cool. Today is a new day and the start of a new week.⠀
Put your big girl/boy pants on and handle the week.⠀
If you need help with accountability over the weekends then find a fit friend that will keep you from getting too buck wild.⠀
OR hire a nutrition coach. That's us. :) For $4000/mth we can follow you around and knock things out of your hand that you shouldn't eat.⠀
Ok, that was a joke. But seriously. If you're letting it all hang out on the weekends then it's time to find some balance because it's not helping you reach the bod that you really want.⠀
Find someone to support you. It could be a gym mate, a friend, or a coach. Whatever it is, consistency is what you need. Consistency throughout your week and over the weekend will be your new best friend.⠀
Let us know if we can help. Holla at us! :):):)
Grilled Pizza with Fig, Arugula, Caramelized onions and Gorgonzola! Have you ever made grilled pizza before? It is hands down the #1 food that makes me feel like a culinary goddess whenever I make it. So damn delicious and hard to mess up (unless you burn it🙄). Speaking of pizza, my latest blog post is up on my thoughts on cheat days and diets (because pizza is one of those foods that often gets kicked to the curb with diets). You'll also find this recipe there too. Link in profile. Enjoy! #grilledpizza#allfoodsfit#nodieting#nocheatdays
5 Mitos em Relação ao nosso cérebro -O cérebro perde milhões de neurônios todos os dias, e os mesmos não podem ser substituídos.
Ainda é complexo afirmar como perdemos ou ganhamos estas células. O cérebro, na verdade, possui as células tronco que são capazes de desenvolver novas células ao longo da vida. -Danos no cérebro é irreversível.
Hoje pode-se afirmar a enorme capacidade de cura do cérebro. -Circuitos cerebrais são imutáveis
Através da neuroplasticidade a capacidade de nosso cérebro criar novos circuitos é constante. -O envelhecimento é inevitável e irreversível
A cada dia surgem mais técnicas para manter a juventude cerebral e capacidade mental, derrubando assim, várias crenças à respeito. -Nosso cérebro racional é dominado por emoções primitivas como medo e raiva
Com a psicologia positiva utilizada no positive coaching, um dos pilares da Formação FloreSER: Metodologia Coaching de Emagrecimento, Saúde e Bem Estar, o indivíduo será capa de vencer o negativismo fortalecendo o livre arbítrio e a felicidade.
Conheça meu site, e participe de minha lista vip onde envio conteúdos semanais. Te Aguardo lá! http://bit.ly/lista-vip-marcia
Nom nom nom 😋 yum yum YUM 👅
Over 9 months eating Vegan! I'll say it's been very easy and fun too!
Plant🌱based diets I've noticed have a misconception like it's only eating grass or is super limited and too hard yet after my own experimentation I've found the opposite to be true it's awesome! Here are just some meals🥘 I've gotten and explored🍏🍴🍌🍅🍒🍉🍰🍆🍑🥒🍐🍇🍍🥝🥑🥜🌰🍈🍓🍋🥗🌮🍝🍪🍽
From @gangsterveganorganics to fast food options to 8$ #meatlessmondays at @wholefoodsphilly to my own exotic wild cooking its been outstanding, highly healthy & enjoyable.
Shout out to those who inspired me to do it @steveesteeze @vinnyvegan @unclerush @infinitewaters @fullyrawkristina @likeimripped @stellathelight