Egg sammie on repeat! I’m a creature of habit and love delicious easy meals. Started my day with a 4 mile run and this beauty. @barelybread bagel, 2 scrambled eggs and half an avocado. Now off to work and get a million things done by 5pm 😳 Happy Hump Day!!!
swipey swipe ⏩ for my 1 year transformation!
✨ january 18, 2017 to january 18, 2018 ✨
same girl. same love for fitness and nutrition. same appreciation for her body. different mindset. different goals. different approaches.
“whether you think that you can or that you can’t, you’re right.”
Starbucks’ Cookie Crumble Bar is back and you need it now. Stop whatever it is you’re doing and go get it. Put your phone away, quit your job, I don’t care. A crunchy, gingerbready Speculoos crust, a layer of GOOD cookie butter, vanilla cream cheese frosting, all sprinkled with more Speculoos. If this isn’t a 10/10, it’s an 11. I bought two this year because I learned last year that one isn’t enough. Even better out of the refrigerator. The best dessert bar @starbucks makes.
A couple of fiiyyyaa ☄️ finishers to leave those glute & leg muscles burning and fully exhausted. Try these 2 leg finishers on your next Glute or leg sesh ✌🏼
Lol they’re just intentionally trying to make the worst Oreo possible at this point. Peeps Oreos return this year with a chocolate cookie, because why the f*ck not, right? You can buy them at CVS, or perhaps a better option, you can not buy them at all. 🤷🏻♂️
Day 4 of feeling completely anxious and overwhelmed with my life 😔. I don’t share these things for sympathy or pity, I share them to connect with people, and show you that things can ‘look’ good and ‘together’ but you really never know what’s going on for anyone 💗. It’s ok to feel like this, it’s important to lead yourself through it (whilst leaning on anyone who will let you) ✨. I’m getting through knowing that I’ll be stronger for any hardships I face, I’ve already proved that to myself 🖤 #anxiety#selflove#selfworth#empoweredwomen
Let’s walk away from the heavy stuff and focus on a lifestyle issue that is all too common - for all of us: whether it be lifestyle, competition or somewhere in between.
The issue that a lot of people have is simply figuring out what to eat. The focus should always be goal-oriented, and as such that should would allow you to create a meal plan.
An overwhelmingly popular meal in the fitness world is good’ole chicken, rice, and a veggie like broccoli. Let’s assume portions are appropriate… Yet you feel terrible. Why can that be?
We’re all different... Shocking right? .
Some people are constantly constipated — fore example, some can’t eat rice because they become constipated (food opioids exist, and for some caused opioid-induced irritable bowel syndrome - constipation IBS-C). Another issue lack of variety, and such they themselves a food intolerance/ insensitivity through meal frequency — read: 6 meals of rice and chicken a day, for 2 months, because that dude with abs said so — adds up to a potential 360 meals of the same food groups — what good can come from this?
What about genetic predisposition to different dominant-type enzymes found in your GI that will allow you digest foods more efficiently than others? Where are you from? What kind of agriculture was found in this area? What foods has your family complained about ‘messing’ them up.
How is the food prepared? Some people have troubles digesting grilled chicken breast but can have ground no problem - troubles with a steak but no problem with ground beef.
We’ve had people think they are gluten intolerant - until we found they had cucumbers everyday for the last 3 months… and removing it for 6 weeks was all it took to allow the body to be able to receive it again - not to mention losing a ‘visual’ 10 pounds of bloat.
This won’t be the first time touching on this subject-matter as the examples and incidences are infinite - and they need to be heard, because someone somewhere can have an easy fix to a root problem… rather than driving themselves crazy with diet-detox-debloat-me-tea and the likes.
Continued in comments
Had my slightly less aesthetically pleasing overnight oats at 6.30am this morning after a 5am arms, back and cardio workout so here's a throwback to some I made a little while back with @quakeroatsuk, @myproteinuk chocolate brownie impact whey, @alpro almond milk, @greenandblacks organic hazelnut dark chocolate, fruit and nuts 😍🏋️🔥 #showusyouroats
Shoulder over arms any day 🏋🏻♀️👏🏻
Have you ever wore a shirt and yet feel small ? Have you felt like you look really big on a bulk but yet still feels so small in a tight shirt ? Chances are you not training your shoulders enough 👍🏻
I'm not saying I have the biggest cannonballs around but , I do enjoy that my shoulder looks bigger than my arms at this moment which it did not used to 😔
My arms have always been a better growth factor for me due to being 'genetically' blessed with bigger arms 💪🏽 however I really took the next 1 and a half years of bulking to focus on these bad boys and really did minimum work for my arms 👍🏻
A really good way to start working on the delts is to work from rear to the front ! There are a lot of exercises that have overlap emphasis on the front delts such as your bench press , push ups or incline benches due to their nature of exercise having to use the shoulder to stabilise the shoulder ! 🏋🏻♀️
However not a lot of people having really 3D delts where by his/her delts are so round you would think you could view the world map 🗺 😂. Thus , it's important that we put more volume work for our rear delts so that we can balance out our shoulder hypertrophy in total ☺️ LETS GET THESE SHIRTS BLOWN UP 👍🏻👍🏻
Switching it up this morning with some avocado toast that I haven’t had in a while😱.. I was going to use my Trader Joe’s EBTB seasoning but then decided I prefered the lighter flavor of simple himilayan salt, crushed pepper & a squeeze of lemon this morning👌🏼. Perfection! Happy Friday all xx
If you can see it, you can achieve it... the vision is only the beginning. Find something, anything you want and start working towards it... some things come fast and natural, other things are the complete opposite. Cheers folks. #Bulldog#Northland
Here's a few lessons I learned while playing against an upcoming rookie professional. Here's the back story: I walked into the gym around 1:30 am (I know, sleep schedule still needs work) and was planning to do a light shoot around for 30 or so minutes before I head home. But there was another guy already there drenched in sweat. I asked if he would like to play one on one, and for the first time at this gym, I find someone who was FAR better than me. We didn't keep score but we played for a good 3 hours and he scored at least 4 times as many points as I did. The gentleman was a D3 basketball graduate who averaged ~12ppg and was preparing to play overseas next month. A few lessons here: 1) the basketball ladder is TOUGH and COMPETITIVE; this guy was on an entire different level compared to me and yet he was barely scratching the surface in the professional basketball world; he was in the gym before me and was working out as if his life depended on this game ... you can always tell who truly has a passion and love for basketball 2) if you're playing basketball to make money, you are out of your f***[email protected] mind; he was looking to make ~ $1200/month for 5-6 months; this is the typical professional rookie salary; and keep in mind averaging 12-13ppg at the D3 level is no joke (he could have easily played at ANY D1 school if given the opportunity) 3) When you are locked in and focused on your goals, doors of opportunity will begin to open up to you; I didn't ask or was looking for a professional hooper to workout with, I was minding my own business and viola, here comes a premiere D3 basketball player who is an open book and is willing to workout with me in the future ... such is life when you are focused and disciplined. #f***thecorporateladder #onemorestepupthebasketballladder#egt#macros#micros#dailies#discipline#diet#supplements#habits#systemofhabits#read#write#learn#basketball#basketballtraining#prounderdoghooper#professional#d3hoopers#areunderrated
The weekly grocery shop.
A good $200 worth of food here.
As most of you know I've shifted a big focus onto health the last six months or so. After @musclenerds_health showed me how unhealthy I actually was in my old methods, there's been a big turnaround in the way I approach nutrition.
For those of you who have been following me long enough to remember my old school bulking days, eating 5000kcal a day and Powerlifting like a beast; here's what was going on behind the scenes.
I was waking up drained of energy
I needed two scoops of pre workout just to get going
My digestion was terrible, lots of Bloating and Belching
Plenty of joint pain
Tonnes of systemic inflammation
Stress through the roof
Cholesterol was a bit too high
Liver enzymes were all elevated and my body was unable to detoxify my system well enough naturally
I was almost clinically iron deficient due to poor digestion of nutrients
I couldn't walk up stairs without feeling puffed.
One issue with Flexible nutrition, you can be too flexible 😂
While I still believe it's the best approach to nutrition, you still need to be smart.
All these issues have since been fixed, I'm eating less than half of what I was, a lot more veggies, potassium, quality proteins, less wheat (little did I know was causing intestinal inflammation for me if I had too much), dropped the carbs significantly and a butt load more water
I never get a tonne of carb cravings anymore, always feel satisfied, and not over fed or starving on the other end of the spectrum.
My heart rate, blood pressure and HRV are all in a much healthier place, the fat has literally been melting off and lean mass is coming through everywhere i want it to.
Keep your heart, gut and stress response under control and it's amazing how easily results come.
This, along with an incredible program from @isaacdavidson_ has completely changed how I feel and perform and has allowed me to take better care of my clients as a coach and improve lives for the better.
Your goal for your clients regardless should be allowing them to live longer, and healthier first and foremost.
Here's to another year of education, progress and changing lives for the better 💪
🥖🍝Are you on a low-carb diet or thinking of going on one? Read my latest blog post to get the intel on them. Link in my bio.
2 2111:34 AM Jan 19, 2018
My not so fancy breakfast but after a long shift as a RN supervisor, it’s fuel. We need to get out of the mindset that fat is the enemy. For years, studies have pushed us to consume low-fat diets. With this, heart disease and obesity rates have spiraled out of control. I’m not promoting fats that come from foods such as donuts and French fries but fats from cheese, eggs, meat, oils, avocados, etc are ideal. Fats do not make you make nor is there a direct correlation between fat consumption and obesity and/or sickness and disease. Excess body fat leads to sickness and disease. This is a result of the wrong dietary choices. ✌🏻 #health#wellness#lowcarbliving#lowcarblifestyle#keto#ketosis#ketogencic#ketogenesis#macros#whatsheeats#nobunshun#lowglycemicindex