So today I switched things up and focused mainly on bodyweight exercises. Also, threw in ball slams because I just like them. 🙃 ANDDD I WENT SWIMMING 😳 Holy crap... 1. I suck at swimming.
2. Its a whole other level of working out.
3. 10 minutes in and I was dead and felt like I ran 5 miles. ☠️😂
2 13a minute ago
Achieving short term goals vs maintaining a lifestyle. #lunchtimereads#Repost@hooper.fit
Lately, I’ve really been hammering the message that losing weight is just the beginning. The topic of maintenance doesn’t get discussed nearly enough, so let’s dive into that a bit more today, shall we?
Believe it or not, losing the initial weight is the easy part.
What happens when you hit your goal? What will “motivate” you to maintain the fat loss then?
What will you do when there are no more compliments or outside reinforcements propelling you to continue?
If the answer is anything other than you fell in love with the process and now genuinely enjoy it, you’re in danger of regaining the weight once you hit your goal.
Something I think people often tend to miss is that the amount of diet and exercise required to achieve your goal is the same amount needed to sustain it.
The work never changes, but the goal does.
Instead of looking for short-cuts and gimmicky products to speed things up, shift your focus to making the process as enjoyable as possible. If you hate it, you won’t sustain it. People don’t do things they hate long-term.
Take the time to discover YOUR optimal path and then you’ll never have to worry about losing fat ever again.
Have you figured out your ideal routine yet? Do you have a physical activity you LOVE to do regularly? Tell me🔻about it! 🙃
Quick breakfast before I drive to Brighton! 🍳 It’s 4am and I’d much rather be in bed 🛏 but with a shit load of coursework, full day or lectures and shoulder workout to fit in, I can’t afford to be stuck in traffic. See you soon London!! 🚙
Here’s a lil trick I like to play on myself. Make mini versions of things so there’s more variety and you feel like you’re getting 2 x (mini) portions. Here’s half and avo and just one egg, scrambled. Just the right serving size for me after a workout.
1st #Peloton Ride completed with Emma, it was such a great workout! 🚲🙌🏻 Here’s to getting back on track this week with tracking macros, drinking a ton of water & hitting all of my workouts this week. #healthyfor30 isn’t going to happen unless I put the work in. We all fall off track, drink too much wine, overindulge and have rough weeks; reminding myself it’s okay and to just get back in the saddle & put the work in. Let’s crush this week! 👊🏻
Today's lunch was two turkey and egg white wraps with mustard and a side of raw broccoli. The tortilla was actually a spinach and herb blend with whole grains. Soooo tasty!
Macros: 39P 5F 41C 281kcal
This meal was insanely filling. About halfway through the meal I was full. But I am nowhere near my total calories for the day so I paced myself and ate as much of it as I could without feeling sick.
Today I have only had a total of 486 calories. To give you a better picture of what that means for me, my total calories I need to consume to be at a caloric deficit is 1400.
My change in diet is not for the purpose of dieting, it is to live a healthier lifestyle. Since I have been watching my macros, I notice I have insane amounts of energy. There was a day that I ate popcorn, a hotpocket, and soda and I felt terrible the entire day. I was sluggish, tired, and unmotivated. Now, I have no intention on completely cutting out foods like that. Honestly, I dont think I could ever give up popcorn. However, I want to eat it in moderation and attempt to keep within my macros.
I am still learning. Playing with different food combinations to see how I can fit my macros in better. I may be cutting (losing weight at a caloric deficit) right now, but I am finding it hard to eat the amount of calories that is suggested for my weight. I have a lot of high volume, low calorie meals that it makes it difficult to meet my everyday needs. So, I am reaching out to all of you foodies! Help a girl find some macro friendly meals that won't stuff her to the point of no return.
Much love. ❤
Ahhh!! So excited! My online personal training is taking on a whole new level! My clients now have a members only portal via my website!! The portal gives my clients access to my training and so much more:a welcome package, daily video coaching via yours truly, measurement tracking and progress, nutrition coaching, personal training- including custom programmed workouts with video's to show each exercise- oh and my clients get to record videos so I can check their form and work with any mobility issues, there are recipe ebooks, journal prompts, and oh my- I have so many ideas to add to this program!
My app is already up and running, and will be fully branded in the next two weeks!
1 711 minutes ago
4 bagels: 48C 2F 17P
1 bagel: 13C 0.5F 4.5P
Prep to plate: 20ish minutes
Two ingrident dough has been all over Instagram lately and I see why! I don't think anyone would know there was Greek yogurt in the dough and the texture was just like a bagel.
The original recipe calls for self rising flour which I didn't have so I had to make 4 ingrident dough. ---
1/2 cup @bobsredmill all purpose baking flour
1/2 cup Fat free Greek yogurt
1 tsp baking powder
Everything but the Bagel Seasoning --
•heat oven to 350°
•mix ingredients above •IMPORTANT: flour hands before handing dough. This stuff is crazy sticky. • roll dough between hands and place bagel shape on a greased pan
•top with seasoning and bake for 8-10 minutes
I topped mine with some whipped cream cheese and enjoyed every bite! It's been years since I've had a bagel and cream cheese and these did not disappoint. .
Made it my mission to try my hand at #flexibledietinglifestyle again. I present my version of the Reese peanut butter frosty! Most delicious 130 calories ever! Protein : 13g Fat: 4g Carbohydrates: 12g #success#macrocap
The last @coolhaus sammie in my weekend fat fest is the “Frank Berry” named after a amazing cereal, this is a soft chewy sugary snickerdoodle cookie with cream milky strawberry ice cream. This definitely gave me a Frankin Berry feel, the strawberry mix’s well with the snickerdoodle, but then what does not taste good with the doodle 9/10🤗🍦🍓🤖.. You can get this @coolhaus main site👀👀
Woke up to a nice little winter wonderland at our apartment this morning 😍😍
I love Sundays so much because they’re usually “me” days. I grabbed a coffee this AM, bought some new workout clothes, did a super light workout, went grocery shopping (anyone else love the going to the grocery store? 😅) then just relaxed at home.
Self care doesn’t have to be meditation or taking a bath, it can just be doing a few simple things that make you feel happy + whole ☀️🌷🌿
Any other extroverted introverts out there? AKA you recharge by being alone, but like, out in public? lolol cause das me 🙋🏻♀️
How do you recharge?! ✨
☀️ Last summer, I weighed more than I ever have (& it wasn't all muscle 😂) as I was pretty liberal with my food choices post-fitness competition! 🍕🍩🍔🍫
📉 So over the last 6 months I've slowly tightened up my nutrition, and worked my way down to something I'm more comfortable at, not losing more than 1lb/week on average.
📊 As you can see, it's not linear, and it hasn't been easy as I wanted to focus more on body composition (ie: losing fat, gaining muscle) vs strictly weight loss.
🏋️♀️ I also wanted to make sure it didn't negatively affect my performance in the gym!
☝️ My number 1 tip... Be patient! Real, healthy, maintainable changes take time & consistency!
😊 That doesn't mean there won't be setbacks, but over time, each little choice in the right direction will add up, and you'll be reaching your goal (& setting new ones!) before you know it!
Banana nut low carb protein waffles.
Just the waffles:
Recipe for my low carb protein waffle/pancake batter is included in my first eBook (vol1)👍🏼 and macro friendly Nutella is in my newest ebook (desserts only) check the link in my bio for a preview of what's waiting inside 🙄 and as of now (if you haven't heard) you can get all four of my ebooks at a discounted price, look for the Beltsander Complete works Deal on my website 👆🏼.
Real chocolate sauce w/ cheesecake 🍰
C'est l'heure de la pause goûter avec le bar à chocolat @ikone.chocolat 🍫
Tu connais mon amour pour le chocolat, j'ai hâte d'y retourner ! 🤤
Qui est dispo pour la fondue chocolat ? 😌
Bonne fin de journée ! 💪 🇺🇸🇬🇧It's time for a snack break with the chocolate bar @ikone.chocolat 🍫
You know my love for chocolate, I can't wait to go back there! 🤤
Who is available for a chocolate fondue? 😌🍫
Good evening ! 💪
been studying all day so it was justified that i came home to make myself a rainbow dinner filled with healthy fats to re-feed my brain 🧠. am i a nerd for seeing the basis of physio in everything that i do now? for example, the withdrawal reflex. i touched a super hot pan when i was cooking this dinn and did NOT drop the pan because my IPSPs were greater than my EPSPs in the postsynaptic neurons. sorry if i’m nerding out way too much 🤓, but i am sleeping, eating, and breathing physio right now
1 chicken thigh with supaaa crispy skin (my fav part), quinoa cooked in bone broth, avocado, kraut (for probiotics!), glazed ghee carrots, sautéed lemon greens, radish, turmeric sautéed cauliflower, and microgreens. nowwwwww... some more studying. i never know when to stop... does anyone else have this problem? 😟 #coconuttyandnice