Because eating healthy doesn't need to be boring!!! this dish!! 😍 buffalo chicken b****t w mashed cauliflower & sesame green beans.
enjoy this dish without the guilt! order now and save $40 on your first 2 orders with code 🔥johannacfit🔥 choose your own healthy meals, have them delivered at your door step and warm them up in just 2 minutes! simply delicious! 😋 @factor75 marinated chicken breast, tossed in buffalo sauce that provides 47g of protein. on the side you get low carb, loaded cauliflower mash & sesame green beans to keep this keto meal at only 8g net carbs.#goodcarbs#chickenparm#yumm#fueledbyfactor#macrosmademe#dieta#diet #healthy⠀⠀
Leg day means?!?!?
quad progression pic!!
i love leg and so should you but if you don't here are some tips to make it better.
1) do less. what i mean by this is that you don't need loads and loads of exercises with a lot of volume to have a good leg day. one day a week should be low volume and heavy, on this day you should just have heavy squats and deadlifts and you're out
2) do the exercises you enjoy! there's no point doing a workout you hate, after all it's what you do the most of the time that counts. so pick a few exercises you like, do them and keep doing them
any questions dm me!
i bought some mangoes, apples, asparagus, broccoli, banana, avocados, courgette and red peppers. .
i watched 'eat well for less' on youtube and i was shocked how unaware some adults are of the value of food, and how much rubbish goes into their system which in return makes them feel sluggish, low on energy, and unmotivated! .
you are what you eat! - i am sure you heard that, but actually you are what you digest!
the bacteria in your gut determines what you'll process and how you'll use it.. if the food you are eating has low or zero nutritional value your body can't take neccessary vitamins and nutrition out of it, therefore it'll be a waste, a quick sugar rush or turn into fat. .
the simple secret and solution:
🍑 single ingredient
🍓 raw, fresh foods. 🍍mainly fruits and veg, or something that is not 'ready to eat yet'
🍉 learn how to cook some simple meals (you save money and you know what goes into your body)
🌐 google is your friend. be curious
🥤and drink lots of water.
how would you rate your current eating habits? 🤨 no clue about nutrition, i eat what tastes good
😎 i know a bit about what and why, but definitely need to learn more
😋 i am health conscious and i give my body what it needs. --- drop your emoji below #beyourownmazterpiece
Great time with my hubby last night at def leopard-journey last night. so nice to just toss on a tank and jeans and feel confident. no fussing hours or days on what to wear to appear smaller than i am....because i'm just the size i want to be and it feels great!
#iweigh is a movement set up to help us see beyond how much we weigh. as a child i carried some extra weight although was always bought up on a healthy diet. my mum emphasised the importance of eating well to look after our hearts (that was as far as our understanding of nutrition went) and never focused on weight. this mentality has carried through with me throughout my life. so actually when i'm asked what i weigh i honestly have no idea!
i personally believe a number on a screen should not determine how you feel for the rest of the day. for me it's my gratitude diary which helps determine my mood in the morning and not a single number. let's start focusing on the important things in life and not let a number define us. i challenge those of you who may be glued to the scales to avoid them this week and notice how much better you feel when you break free from your number 💗
thank you @nutritionbyyasmin for the tag, i tag @clenherrnutrition & @isarobinson_ to join in the @i_weigh movement 💗
🍚 vs 🍚
did you know white rice has less calories than brown rice?! brown rice vs white rice?
these days, there are so many articles suggesting that we all eat brown rice, brown pasta, brown bread, over the white variety. brown foods are ‘good’, whilst the white version are ‘totally bad’...
well..... there are many sides to this story!! 🔍🕵🏻♂️ let’s take a look at the benefits of each rice. 🍚brown rice:
✅slightly more protein ✅slightly more fibre ✅more calcium
✅less carbohydrates ✅less fat
✅more niacin ..so both have benefits!
choosing white rice is definitely not a ‘bad option’ if you prefer it and you are having a well balanced meal. also if you are keeping to specific calories and macros white rice could be a preferred option.
Some weeks you’ll crush it, some might be a little more of a struggle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
progress is progress and as long as you’re moving in the right direction you’re winning 💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ #progress#life#change
Lean bulk update:
0.0kg weight change this week.
will i be changing my diet this week? no.
one week without a change in weight doesn’t really tell us a lot. much like with f*t loss you shouldn’t consider changing your diet just because you didn’t lose weight that week. various factors influence weight independently of body composition especially if you are only weighing yourself once a week.
a lack of change in weight for 1 week does not mean your progress has plateaued. stick to the plan and be patient..
fyi the definition of patient: the capacity to accept or tolerate delay, problems, or suffering without becoming annoyed or anxious
make changes when they are needed! and as a practical take home i wouldn’t make changes unless there is no progress in any measures of progress for 2-3 weeks.. and that is 2-3 weeks of actually sticking to the plan! consistently! most people are far too quick to drop calories after a week without weight loss.
if i had a penny for every time i had to say this .. short term changes in weight do not reflect changes in f*t stores
🙏🏻 based on a great post by @iwannaburnfat 🙏🏻
👊🏼 there are various types of protein supplements, but these two are among the most popular options 👀
👉🏼 a serving/scoop, for most brands, will give you the same amount of protein for both casein and whey — these examples from @optimumnutrition have 24g per scoop each 👍🏼
🏃🏻the main difference is the speed at which they're digested in the body...
🥛 whey is water soluble, allowing it to digest faster, and making it a more ideal choice for a time like post-workout, when quicker absorption can be helpful ⚡️
🥛 casein is water-insoluble, which likely means it absorbs more slowly in the body. this is ideal for a time like before bed, when slower absorption is advantageous 🐌
🔑 most importantly, there's really no proven difference in effects that these have on muscle growth, so neither one necessarily presents any kind of crazy edge over the other 🤷🏻♂️
💥 at the end of the day, just focus on getting that intake in, and you'll be aight 😎✌🏼
fat loss results from the busy mum who has been at centre parks with the kids all weekend but still managed to fit in her activity, get to the gym 3 times that week and saved some calories for a glass of wine with her husband.
do you know what isn’t particularly impressive?
fat loss results from the responsibility free personal trainer/ aspiring fitness model who stayed in all weekend apart from 4 visits to the gym and a trip to tesco for some weekly meal prep supplies.
if you want some help making your diet fit your life then shoot me a message 😊
Looking for some comfort on a rainy sunday afternoon? save my vegan half baked cheesecake (non-vegan also optional)🍰
3/4 cup almonds
1/2 tsp vanilla extract
2 tbsp set honey (or maple syrup)
1/4 cup buckwheat flour
pinch of salt (combine the ingredients in a food processor to form a dough, pour out into a greased loaf tin and bake in the oven for 10-12 mins @180c ). 🍰
1 p*t @nushfoods vegan cheese (or normal cream cheese)
3 tbsp honey (or maple syrup)
juice 1/2 lemon
1/2 tsp vanilla extract
1/2 cup macadamia nuts (soaked for 4 hours)
1/2 cup cashew nuts (soaked for 4 hours)
zest 1 lemon
1tsp arrowroot powder
1. drain and blitz the nuts until smooth.
2. add the remaining ingredients and blend until very smooth.
3. pour out onto the base and bake for 35-40 mins. allow to cool before topping with sliced strawberries and serving 🍓🍓. remember it should be half baked in the centre!