Happy Monday! Today I had one of the most stressful grocery shopping trips. It was a mad house, they were out of everything, I was trying to only get things on our list, it was too much! I fell victim to some seasonal items (looking at you, Pumpkin Spice Cheerios), but I also came home and made these Pumpkin Spice Energy balls!! I'm so excited to try these y'all! Message me for recipe. 🎃🎃🎃
・・・ Easy and simple way to get started with the staples of nutrition ✅✅. - Great infographic by @soheefit 👍. ・・・ Here's your basic, basic introduction to calories & macros. This goes over the big rocks of what you need to know. • 💥A CALORIE is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. A kilocalorie, or Calorie, is the equivalent of 1,000 calories, and is the unit used to discuss the nutritional value of food. • ☄️MACRONUTRIENTS, or macros, are nutrients that your body requires in large amounts. There are three primary macros, though technically alcohol is the fourth. • 💪PROTEIN is important for muscle building, plus other processes such as aiding in DNA repair, catalyzing biomechanical reactions, and more. They can be found in meats, poultry, fish, eggs, dairy products, and also plant sources such as tofu and lentils. 1 gram of protein has 4 Calories. • 🍞CARBOHYDRATES are the body's primary energy source, and the more physically active you are, the more carbs you may benefit from. We can live without carbs, but many will find that life is more fun with some carbs in their diet. Potatoes, grains, fruits, and vegetables are sources of carbs. 1 gram of carbohydrate has 4 Calories. • 🥑FATS are crucial for regular hormone function and helps improve blood lipids and reduce cardiovascular disease risk, among other things. You can find them in oils, butter, nuts, seeds, and more. 1 gram of fat has 9 Calories. • 🍺ALCOHOL is obviously not in any way required by the body, but they're included here because they contain Calories. 1 gram of alcohol has 7 Calories. • 🔢Many foods consist of predominantly one macronutrient, though most will consist or two or three (e.g. eggs are protein and fat). If you want to calculate your Calories, then, simply multiply the number of grams of each macronutrient by its Calorie count per gram. So if you track your macros, then you're
❗READ 👉 Cardio and light weights VS light cardio and Heavy Weights 💪 Apparently my last transformation pic wasn't clear enough so I retook a photo today wearing the same tights I wore on the left (about half a year ago) and tried to pose similarly. Look at those thigh gains!! Although there's nothing wrong with my body in the left photo, I feel fitter, stronger, and happier now in the right photo. Also, I've increased my calorie intake by an additional 1,000 calories a day and I'm seeing great results! I don't think I quite grasped how important it is to keep feeding your body with the right foods to gain healthy weight (but now I know 😊) . Consistency is key though 👌 I'll keep this up for another few months and see the difference then 😊 👏👏👏 #followmyprogress 👉 @lilayy.x
Here's another fantastic post from @sarahconomacos in which she explains why "starvation mode" is a myth. Please read her full post below for details. #repost @sarahconomacos ・・・ The concept of 'starvation mode' perpetuates the idea that a low calorie intake will lead to a cessation of weight loss, as well as a preferential storage of fat by the body. The starvation experiment conducted by Keys et al (1950), although clearly unethical, gives no credit to the claims of starvation mode. The men in this study experienced drastic weight loss as well as other side effects of such caloric restriction. Despite the acknowledgement that a large percentage of people overestimate caloric expenditure and underestimate caloric intake (causing them to not be in a caloric deficit,) it's important to realize the body's attempt at maintaining homeostasis during periods of caloric restriction through mechanisms such as reduced NEAT activity. Bottom line, barring a medical condition (which would be a rarity) if there isn't a trend of weight loss over a period of time, your caloric expenditure is less (or equal to) your intake.
How would you describe your eating style? ❤️ I'm happy with my current regimen ⛄ Depends on the season 🌪️ Extremes (restricting then YOLO) 🙆 I want to eat healthier but don't know where to start 🤔 I'm confused by what is actually "healthy" or not I've been asked what my post-partum plan is with eating and exercise. I've got a handful of workout programs lined up that I'm really excited about but as for the nutrition side --> PFC! In a nutshell, it means protein + fat + carbs at meals and snacks. This has been the eating style I've followed for the past 6 years and what I MOSTLY model in my online nutrition/fitness accountability groups (because donuts and Sonic have their place in a healthy lifestyle). I have found a lot of freedom with this method and haven't counted a calorie since. There's no one-size-fits-all diet so you won't see me promoting one plus I want to help YOU find an eating style that can be a LIFESTYLE versus a 2-week or 30-day thing you ditch once it's over (anyone done that over and over?? 🙋🙋) I'm always a message away, friends 📲
・・・ Hi guys, here’s a breakdown of some of my meal ideas! 😊 I like to eat multiple small meals a day so that way I can pretty much eat every 3 hours 💜 Nothing wrong with eating a few big meals - but this is my preferred style during the week because I’m on Team Always Hungry 🍽 Swipe or read below for more info: Turkey Salad Jar Layers bottom to top: 2 tbsp balsamic vinegar, 1 cup cherry tomatoes, 1 cup sautéed cabbage in 1 tsp olive oil and @flavorgod seasoning, 4oz ground turkey (regular not the lean kind) seasoned with Everything Spicy @flavorgod, 1 cup spinach & cilantro. Bison Veggie Combo: 4oz bison (cooked with turmeric, garlic powder, cumin & black pepper), 3oz sauerkraut, 1 cup yellow cauliflower, 1 cup sautéed cabbage in 1 tsp olive oil and @flavorgod seasoning. Shrimp Veggie Combo: 3-4oz wild caught shrimp cooked in 1 tsp olive oil + seasoning, 1/2 red bell pepper, & 1 cup cauliflower. Egg Salad Jar Layers bottom to top: 2 tbsp balsamic vinegar, 1 cup cherry tomatoes, 1 yellow bell pepper, 1/2 cup cucumber, 2 eggs, 1/4 cup chickpeas, 1/2 cup spinach + parsley. Tips: I pour salad jars onto a plate to eat it. Meals keep great up to 5 days in the fridge, except seafood I keep up to 3 days. — 📷: @meowmeix 🙌🏼 . #mealprep#mealprepmonday#fitfood#fitspo#fitmeals#cleaneating#fitnessmeals#healthyfood#healthyeating#gymfood#cleaneats#macros#foodprep#foodfacts#fooddiary#tiuteam#bbg#weightloss#fatloss#caloriecounting#fitnessmotivation#bbgcommunity#fbg#fitnessaddict#fitfam#mealprepideas#mealpreponfleek
LETS TALK ABOUT HOW PROGRESS *ACTUALLY* HAPPENS📉📊. - This is so accurate, and it applies to everything .. weigh ins, strength gains, even your ability to stick to a diet. - You will screw up, and that's okay! But by mentally disconnecting from short-term results, and embracing the long run, you will make insane progress💪👊. - Great graphic and emoji use, @realjaredhamilton 😎 #longgame#fitnessprogress#consistency#over#perfection