Easter is finally upon us boys and girls. I must admit it hasn't gone unnoticed by me as I navigated through the supermarkets the past few weeks blinkered on the gauntlet run down the Easter Egg aisle. I am very surprised I haven't devoured one yet!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is it just me or are there a lot more Easter Egg types to chose from these days?⠀⠀⠀⠀⠀⠀⠀⠀⠀ But let’s cut to the chase - they bad boys are delish But for those of us focusing on a calorie deficit for fat loss, they can pose a potential banana skin along the way.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don't worry folks - uncle Micheál has got you!! Feeling slightly like an Easter Grinch - I have outlined some of the overall calorie contents of some of the more well known Easter Eggs.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Truth be told folks if you want an Easter Egg then go for it and have one. Then manipulate your calorie intake over the next couple of days to build it in if it pushes you over. Make sure to look at the nutritional details on the packaging and you will get a feel for this and also make sure to account for the bar included if you polish that off later in the day with a cupán tae. Also be wary of the different sizes of the same easter egg varieties.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Feeling generous? Then why not share your Egg with a loved one? An egg shared is calories halved. You still get that choccie kick but only half the cals - winner winner choccy dinner!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Enjoy the break folks, if you go slightly over on cals, it’s not the end of the world, you might have lost the day but get back on track and win the week!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What Easter Egg will you be tucking into this weekend? Let us know in the comments below⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some on-the-go training with the siblings! ____ Learned this first core exercise on the Swiss ball from @leahgolden.rd at @fitnesssf Embarcadero. I remember trying it out that first time with her and I was struggling soooo hard! Also found out that my brother has good squat form so best bet, I’m going to spend this summer trying to turn him into a powerlifter hehe 1️⃣ Swiss ball leg-ups 2️⃣ Goblet squats
The dance you do when you have the gym all to yourself 😆💃🏼 #thebestgoodfriday . . . . #teamlacey#cantstopwontstop#leanlikelacey#aspiringbikinicompetitor#bootybuilding#bodybuilding#fitchick#fitspo#compprep#icompetenatural#chicksthatlift#training#shredding#macros#iifym#iifymgirls#flexibledieting#progress#motivation#determined#goals#hustle#grind#legday#shesquats#shelifts#thecomebackisbetterthanthesetback#offseasoniswheretheworkosdone
Want to look lean & defined? Then not only do you want to lose fat- you want to be sure to keep your muscle (and build some more!) @Regrann from @roballenfitness - 💥Lose Fat and Keep Muscle💥 . Follow @fitnesskorner for more fitness/nutrition info 💪🏼 . So is this doable? Can you even GAIN muscle and lose fat? Well the answer is yes BUT it’s extremely difficult. So a goal of maintaining your muscle during fat loss is a more realistic expectation . To do so, you need to be in a caloric deficit. Not a big one. About 10-20% max(so if you burn 2000 calories in a day, you should be eating about 1600 -1800) - This is important. Without a deficit, your body won’t need to take energy that it has stored and you won’t lose fat . You need to do strength training. You need to let your muscles know that they are still needed by continuously pushing your limits in the gym. Always try to get stronger 👊🏼 . You need enough protein. Aim for 1 gram per pound of bodyweight (if you are extremely overweight, aim for 1 gram per lb of LEAN bodyweight. This is necessary to stimulate muscle protein synthesis which is SUPER important in building/maintaining muscle 🍼 . If you can successfully prioritize these 3 elements, you will lose fat and do a good job at maintaining your muscle mass. If you are a beginner or are SUPER vigilant you might even gain some muscle 👍🏼 . Let me know if you have any questions . . . #fatloss#fatlosshelp#losefatgainmuscle#losefatnotcurves#losefatnotmuscle#leanmuscle#leangains#caloriecounting#caloriedeficit#burnfat#muscle#gainmuscle#progressiveoverload#nutrition#montrealfitness#strengthtraining#iifym#protein#musclerecovery#stronger#fitness#proteingains#postworkout#weightwatchers#weightloss#bodybuilding#bodycomposition - #regrann
New pyramid! This time it's all about the muscle gains. We changed things up for this one, and we've put adherence at the bottom of the pyramid as the foundation, because every part of the pyramid requires adherence for the best result. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight training is the most important because we've got to give our muscles a reason to get bigger. No stimulus, no gains! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We also need an energy surplus (ie. the opposite of trying to lose weight), so that the body has extra energy with which to build muscle. We don't want too big a surplus though, otherwise we may experience energy overflow - more energy than we need for muscle building - which would result in gaining body fat instead. We also definitely don't want an energy surplus without any weight training, otherwise we'll gain body fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the macros, protein is by far the most important as it's used directly for repairing and rebuilding muscle tissue. Carbs are also important and play a role in muscle building - whereas dietary fat does not, but is still important for general health! Micros are also important for general health but aren't as important as macros for building muscle in particular. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out the pyramid and let us know your thoughts!
Jumping our way into this long weekend. We can clearly see I’m not a natural born jumper 😂 #flashbackfriday to the most awesome holiday with my man @nickc92 . . Just wanted to add the people who stick by you through comp prep are the real MVP’s ❤️😅 #happyfriday
Being on a “diet” doesn’t mean you have to eat boring foods or foods you hate or tiny portions. I love using a flexible dieting approach to hit my macro goals and love eating plant based because I get to eat wayyyy more food and feel amazing! And did I mention I easily hit over 100g (usually 122!) of protein every day??? These things have been my staples this week to pack for work! 1. @goodcravings bar for breakfast + black coffee (or sometimes it’s my snack) 2. @fitveganchef ‘s lupini bean seitan + big greens salad with @traderjoes green goddess dressing and ebtb seasoning + @nancysyogurt oat milk yogurt and blueberries *pro tip: I have been craving a bagel so I tricked my mind this week and made my seitan in a donut pan and have been topping it with my favorite bagel toppings (avocado or @traderjoes cashew queso) 3. Sparkling water in the afternoon to ward off any sugar cravings + carbonated drinks make me super full so I’m less snacky. Shout out to my coach for this tip!! 4. Protein oats - sometimes this will be breakfast but if I work out in the evening, I try to eat this around 3:30 as a pre workout meal. I switch up the flavors a little every day and love this cold or hot, depending on what season WI decides to be for the day. Nutrition is easily the hardest part of your weight loss journey. Meal prepping and planning takes time and lots of creativity if you want to eat the foods you love vs following a boring meal plan. But I love food and I’m willing to go that extra step to eat delicious things I love every single day! #vegan#plantbased#iifym#mealprep#vegains#veganmacros#weightlossjourney
FOODIE FRIDAY Do you love pizza? 🍕 There is a better way to enjoy your favourite endulgence food with a fraction of the calories!! 🥣Making your pizzas at home is a great activity to entertain the kids and they taste so much better than the ones you buy from fast food outlets or the grocers. You can use english muffins as the base or even pita wrap breads if you are really watching the calories and load them up with your favourite toppings. 🍕Below is just a guideline you can put whatever you like on top but this will help get you started. ... 🥣Ingredients: 6 English muffins, split in half 1 cup passata 3 cups mozzarella cheese, grated ... 🍕Toppings sundried tomatoes sliced olives mushrooms ham salami onion, sliced thinly anchovies cherry tomatoes fresh basil leaves bacon bocconcini 🥣Method: Preheat the oven or griller to 180°C. Toast the muffins in the toaster. Spread a couple of tablespoons of passata over the top of each muffin and then top with your favourite toppings. Sprinkle the mozzarella on at the end. Grill for 5-8 mins to melt the cheese. ... ENJOY x 😋 ... #fatburn#pt#food#chocolate#fitmum#metabolism#recipe#fitfood#fitness#eatforhealth#snack#wholesome#wholefoods#protein#fats#macros#micronutrients#iifym#fitspo#insanitifitness#strong#build#tasty#lean#toneitup#tone#nutrition
#eatingouthealthy . A lot of people ask me what I eat when I eat out or if I ever eat out at all😂 I love eating out time to time and the secret to eating out healthy is balancing what your body likes and what you like⚖️ Make sure you include a lot of veggies🥗 and enough protein🍗 in each meal, and keep in mind that fats add up really quickly when you are eating out🤭 I highly recommend skipping or limiting the amount of salad dressing, because most of them are high in fat and sugar and I personally would like to get the same amount of those from a quarter of burger🍔 than from salad dressing🥄. And, if you have a choice, go for a cooking method that use less or no oil (e.g., soft-boiled egg over fried egg). If you eat enough veggies and lean meat BEFORE you have the food you enjoy, it is hard to overeat😜 Last but not least, SHARE your food with your loved ones because it cuts the calories and multiplies love🥰 Do you have tips for eating out and staying fit? Leave a comment to share them! . . #외식 할 때 어떤걸 먹는지, 외식을 하긴 하는지😂 많이들 물어보시는데요, 저는 가끔 외식을 잘 하는 편이에요😁 외식할 때는 내가 좋아하는 것과 내 몸이 좋아하는 것의 균형을 잘 맞춰 먹는게 가장 중요한 것 같아요- 넉넉한 양의 야채와 일맞은 양의 단백질을 꼭! 먼저 챙겨먹으면 영양 불균형도 막을 수 있고 포만감이 생겨 폭식도 예방할 수 있어요😊 또, 직접 조리하는게 아니라 눈에 보이지 않는 지방 섭취가 높아질 수 있으니 주의해야해요- 그 방법 중 하나로, 저는 샐러드 드레싱을 먹지 않거나 사이드에 따로 달라고 해서 조금만 먹고, 조리방식을 선택할 수 있으면 기름을 사용하지 않는 방식으로 조리해달라고 부탁해요(예> 계란후라이 대신 반숙으로 삶은 계란) 마지막으로, 맛있는건 좋은 사람들과 나눠먹기💕
Not every workout is going to be the best & not every time you are in the gym you will break a PR, but you know what - you were there, you still went and you didn't just give up! "Strive for progress, not perfection" I love this quote because it's so true and not only about your physique, the same goes to your mentality.
After months and months of training, lifting, technique training, foot placement training , arm and shoulder work and so on! my snatching ability and strength has actually increased by 20%, I honestly never thought I would get it down but I finally did, still have lots of work on speed improvement with more technique improvement. Yes I have picked a date !!! @chalenging_ms thank you for constantly reminding of my goals, to look my fears and doubts in the face.