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1️⃣ What we don’t let people see. . 2️⃣ What we choose to show. . The entire world of fitness has a skewed perspective of what it takes or how people always look. The middle to end of your workout is what shows how hard you push and makes a change. So every time you see someone looking great after a workout, it’s because at some point of it they started to die and then recovered.

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1️⃣ What we don’t let people see. . 2️⃣ What we choose to show. . The entire world of fitness has a skewed perspective of what it takes or how people always look. The middle to end of your workout is what shows how hard you push and makes a change. So every time you see someone looking great after a workout, it’s because at some point of it they started to die and then recovered.

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I made this iceberg because i wanted a cute instagram-friendly way of letting you know that it’s OKAY if the prospect of ‘eating what you want’ still feels a bit intimidating.⠀⠀ ⠀⠀ I’m going to go ahead and make a moderate generalisation - and say that a lot of the humans who you perhaps think have this #baLaNce, eating-food thing nailed will have had tried a lot of shitty diets, methods and ‘approaches’ to eating in their life time.⠀⠀ ⠀⠀ As much as I have my own preferences - and as much as I know the influence I *personally* want to have - I won’t patronise you by telling you ‘it’s easy ! just eat what you want guys !’⠀⠀ ⠀⠀ Because sometimes you need to try a few different things before you work out what feels right for you.⠀⠀ Because (annoyingly) sometimes the best way we learn is by trying stuff and realising ‘okay this is fucking awful’.⠀⠀ ⠀⠀ The foundation of my iceberg was built on detox tea and an egg diet I pulled from a trusty thread on Reddit. #SCieNcE⠀⠀ Don’t feel ashamed if you’re not quite there yet with this ‘balance’ thing.⠀⠀ ⠀⠀ Whatever that is.⠀⠀ Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @healthy.fitness_01 ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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👨🏽‍🏫This week I was chatting to one of my students and I asked ‘if I was looking to get into better shape what would you recommend I do?’ 🏃‍♀️The answer… focus on eating vegetables, a little bit of protein, do long distance running, do sit ups to get a flat stomach, do leg raises to ‘tone’ your legs and if you don’t see results after one week then change your plan and try something new 🆘This answer hit the nail on the head on where a lot of us can go wrong with trying to lose weight. A highly restrictive approach to nutrition, a cardio based approach to fat loss and a lack of patience when attempting to achieve results 💡A lot of the time when we decide to overhaul our lifestyle and approach a fat loss phase, our perception of how to achieve this can be very extreme 🛌Personally, I’ve spent time working on building habits into my lifestyle that are now routines. Some of these include: prioritising my sleep; eating more vegetables; taking pressure of myself to follow rigid workout routines and just working out when I can; walking more and including more foods that I like into my diet, moving away from an all or nothing approach 🦄What I’m saying is: you don’t need to smash CrossFit WOD’s or 5-Day Gym Splits to lose weight and look good. You just need to watch your calories, make better decisions, focus on being a better version of yourself than yesterday and increase your step count by walking more and including activities that you love to burn some extra cals Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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santoshafitness. Easy way to cut back on snacking when you’re not really hungry?  Snack

Easy way to cut back on snacking when you’re not really hungry? Snacking too late? Grab either an Altoid mint or Listerine strip and pop it in after you finished your meal. Anything you might snack on won’t taste too good! #snackhack #diethack #diet

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EAT & DRINK FOR BETTER SLEEP 😴 - Do you struggle to fall asleep or wake up feeling tired no matter how many hours you were in bed for? How many hours you sleep each night is super important, but the quality of your sleep is even more important! If your body is working through the night to digest food and burn off alcohol that you consumed in an evening binge, then the quality of your sleep will be disrupted as your body doesn’t spend its time recovering but instead, expending energy - burning calories. 🙌 - You could try to stop eating a few hours before you go to bed. I have my last meal ideally at around 7-8 pm so that my body has a few hours to digest the food before I go to sleep! ❌ - I put together a list of foods & drinks that can improve your sleep but also inhibit your sleep. Stick to those on the left of this image and you should be fine! Many of these are common sense - no caffeine after a certain time. But, alcohol for example, is used by many people as a way to help them fall asleep. And it surely is effective😅... But, it actually really lowers the quality of your sleep✔ - Carbs such as bananas and oats should not affect your sleep as they are burned out very fast. Whereas, citrus fruits on the other hand, may cause problems for some people. Spicy foods can also be problematic for some people, for example for those who struggle with heartburn! 🔥 - How many hours of sleep do you get per night? I try getting between 7 & 9 hours! 💤 Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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So I’ve seen a few posts doing the rounds on ‘how to stay lean on holiday’ and ‘how to diet on holiday.’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My approach pictured today… ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Greek food has got to be up there with some of the best I have ever tried! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I am sorry, but while I am on holiday I’m here to relax, recover and make some sick memories ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Life is too short to be dieting on holiday ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ P.S. yesterday I located an unbelievable bakery - so I will be going back there multiple times before leaving 🧁🥖 . Follow @healthy.fitness_01 . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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iafitnessbg. @grenadebulgaria Birthday cake bar REVIEW! 🎂
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Thanks to @growwitha

@grenadebulgaria Birthday cake bar REVIEW! 🎂 . . Thanks to @growwithaleks for providing this one and more bars 🙏🏻 . He is just starting with IG and his review/ fitness journey page, so go give him a follow guys😊 . . . Just going to say that this has been a long awaited bar for me! . 🔷️ First impression: Packaging - I mean, it's just screaming bday and party in my mouth... aham, that's what she said. A bit different then the usual branding and I like it! . Looks - This bar looks like a freaking piece of cake and those sprinkles are IN YOUR face which makes it so cool👏🏻 . Super strong sweet vanilla smell . 🔷️Macros per 60gr bar: 218kcal 9.8F 18C (7 fiber, 1.7 sugar) 21P Even the sprinkles are sugar free which is 🤯 Great macro split overall . 🔷️Texture: It's everything I want from a bar. Chewy and soft base, crunchy sprinkles and slight crush from the white chocolate shell which just melts in your mouth. Added points for this custard like cream layer underneath the white chocolate 😍😍😍 . 🔷️Flavour: Hands down spot on flavour. Super sweet just as you'd expect from a Bday cake bar. Loved the sugary feel and flavour from the sprinkles and that custard cream layer is to die for! . 🔶️🏁Final verdict: I expected this one to be amazing, but it took it above and beyond. This is now my favourite Grenade bar and there's only one contestant that might take over the #1 place now, but this will follow in the future . 10/10 on the bday cake bar scale 11/10 on the protein bar scale . . I need a box of these❤ . . . . . . . . . . . . . . . . . . . . #birthday #cake #bdaycake #food #foodie #nutrition #fitfam #instafit #instafitness #flex #gainz #flexfriday #foodreview #fitness #review #🍫 #gains #transformationtuesday #weddingcake #grenadebar #chocolatecake #chocolate #frosting #proteinbar #diet #diethack #proteinbars

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YAY ITS FRIDAYYYYYY 🎉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Actually so excited for the weekend! It’s my birthday tomorrow and some of my uni friends are coming to see me 😭😭 I can’t waittttt. Trading the gym for gin this weekend 🍹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I hope you all have the best weekend + oh I’m torn on what dress to wear tomorrow and what to do with my hair so feel free to help a gal make her mind up and vote on my story polls 💗💗

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ryanevansnutrition. Do you say \"Fuck it\" a lot? .
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It's probably what most people will sa

Do you say "Fuck it" a lot? . . It's probably what most people will say before they decide to go with their emotions and just do something they probably know they shouldn't. Like smash a whole dominos and eat 2 packs of percy pigs . . Binge eating is huge! It's our drug, it's all around us. So if you have an emotional attachment with food it's a pretty hard cycle to get out of . . Where do you struggle? When do you binge are have a hard time saying no? . . . . . . . . . #bingeeatingdisorderrecovery #bingeeating #eatingdisorderawareness #nutritiontips #berrynsw #shoalhavenheads #berrygym #weightlossjourney #weightloss #diethacks #diethack

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donnapavitt_healthandwellbeing. Happy Friday ➡️ swipe.... One of my lovely ladies feedback message I r

Happy Friday ➡️ swipe.... One of my lovely ladies feedback message I received this week 💗 . 🙌Imagine if you never had to 'diet' again and take the confusion out of food. Feel great in your jeans, see your skin glow and release that inner confidence. . ✨My main passion is guiding my clients towards a healthier lifestyle✨ . Learn and implement an intuitive way of eating, to help structure a lifelong habit without feeling the pressures of being on a commercial diet. 😁 #happycoach . . . #Donnashealthhub #bodyconfidentcoaching #bodypositivityproject #ditchthediet #thisgirlcan #diethack #workout #movemore #nutritioncoach #fitteryou #healthyhabits #fridayfeeling #transformation #testimonial

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✖️ 𝐷𝑖𝑒𝑡 𝐿𝑖𝑓𝑒 𝘩𝑎𝑐𝑘 #𝟣: k𝑙𝑒𝑖𝑛𝑒 𝑉𝑒𝑟𝑝𝑎𝑐𝑘𝑢𝑛𝑔𝑒𝑛 𝑘𝑎𝑢𝑓𝑒𝑛 ✖️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀✖️Ein weiter simpler Fakt der mir geholfen hat, ist bei Süßigkeiten 🍭 jeglicher Art (Eis, Kekse, Schokolade, Gummibärchen) kleine Packungen zu kaufen bzw. Einzeln verpackte. Bei Eis gibt es glücklicherweise ja schon low calorie Eissorten wo ein ganzer Becher nur um die 300 kcal hat, das geht ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀✖️Es ist halt suboptimal für Die Umwelt aber ich kaufe mir allgemein nicht oft Süßes, und wenn dann eben so. Ich gehöre definitiv zu den Leuten die nicht nur ne Hälfte einer Tafel Schokolade essen können #ganzodergarnicht oder nur ne halbe Chipstüte. Dann fange ich erst gar nicht an. Nur komplette Vermeidung führt zu Heißhunger Attacken bzw. bei mir zu Binges. Deshalb ist das so eine ganz gute Lösung für mich. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀✖️Wie macht ihr das mit Süßigkeiten 🍬 in der Diät? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitgirls #fitspo #diet #diethack #sportlife #abnehmblog #abnehmtagebuch #girlswholift #smilodox #lifting #dietplan #dailymotivation #training #workout #weekendvibes #instagram #gymmotivation #bestoftheday #followforfollowback #girl #gohardorgohome #gains #nutrition #fitnessaddict #abgerechnetwirdamarsch #bremen #germany

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🍰HEALTHY 90KCAL CHEESECAKE🍰 🇺🇸One slice of my healthy cheesecake without toppings is only 90kcal so you can top it with the toppings of your choice without go crazy high in calories🍫 Here I’ve a whole cheesecake for only 720kcal and around 1200 with the toppings🍰 Which slice would you choose ? Let me know in the comments down below👇🏼 📖The healthy cheesecake recipe is available on my blog in bio➡️ @maxime_lrnt 🔎If you try out my recipes, tag me with the hashtag #maxrecipe so I can see your creation and even share it in my story if it looks epic😉 —————————————————— 🇫🇷Une part de mon cheesecake healthy fait seulement 90kcal donc ça vous permet de le garnir avec ce que vous voulez sans pour autant monter trop haut en calories🍫 Ici on a tout le cheesecake pour seulement 720kcal et environ 1200kcal avec les toppings🍰 Et toi tu prendrais quelle part ? Fais-le moi savoir en commentaire👇🏼 📖La recette du cheesecake healthy est disponible sur mon blog en bio➡️ @maxime_lrnt . 👨🏼‍💻Coaching, suivi personnalisé par mp🏋🏻‍♂️ . 🔎Si tu testes mes recettes, n’hésite pas à me taguer avec mon hashtag #maxrecipe afin que je puisse voir et peut être partager ta recette dans ma story😉 ——————————————————

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iafitnessbg. @fulfil_nutrition
White Chocolate Cookie dough bar REVIEW! 🍦🍫🍪
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@fulfil_nutrition White Chocolate Cookie dough bar REVIEW! 🍦🍫🍪 . . Thanks to @growwithaleks for providing a lot of new bars to try in the near future🙏🏻 . He is just starting with IG and his review/ fitness journey page, so go give him a follow guys😊 . . . Finally got my hands on this heavenly sounding flavoured protein bar😍 and I've always wanted to try FulFil, so let's see if it lives up my expectations! . 🔷️ First impression: Packaging - they have a very clean packaging, combining two complimenting to the flavour colours with simplistic design. I love the colours on this one! . Looks - If I had to compare it, it reminds me on GRENADE bars, but maybe a bit thinner. White chocolate goodness covers the base of the bar and the crispies . Strong sweet vanilla scent . 🔷️Macros per 60gr bar: 195kcal 7.3F 18C (8 fiber, 2.8 sugar) 21P Great split between the macros and super low net carbs count of 3.3gr. Tho the bar has 18 total and I suggest count that 👍🏻 . 🔷️Texture: Very creamy frosting layer and a more dry-ish cookie dough like texture/chew. Had some crispy bits inside that remind you of choc chips. Something to point out, those bars have a thin layer like melted cream/chocolate under the crisps . 🔷️Flavour: Because some friends have tried this bar and gave a meeeh review I tempered down my otherwise HIGH expectations, but I was nicely surprised. The bar delivered! The white chocolate combined with the chocolate base, cream and crispies really gave me that mix of vanilla/ sweet dough flavour and the dark chocolate chunks or chips would give bitterness . 🔶️🏁Final verdict: This is actually one of the best flavour wise cookie dough bars I've had. Grenades versions is so behind . 9/10 on the cookie dough bar scale 7.8/10 on the protein bar scale . . I'd definitely pick again if I could! . . . . . . . . . . . . . . . . . . . . #cookiedough #whitechocolate #food #foodie #nutrition #fitfam #instafit #instafitness #flex #gainz #flexfriday #foodreview #fitness #revie #🍫 #gains #transformationtuesday #veins #vascular #fitnessmodel #chocolate #cookie #proteinbar #diet #diethack #review

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Do You Love Carrots.? 🥕 . - 🍟French Fries. You can't get any easier than these Baked Carrot Fries from 2 Teaspoons, which call for just three ingredients and 20 minutes of cook time. The low-calorie snack is a smart way to quell the afternoon munchies or a fun way to serve up a side of veggies at dinner. - 🥤Carrot Smoothie. Kids will love the bright orange color, and the sweetness of the orange juice covers up any vegetable taste — even the pickiest of eaters will gulp them down! The whole family will get a hefty dose of vitamins for just 55 calories a glass. - 🍝Carrot Noodles. Run a carrot through a spiralizer or create thin noodles with a veggie peeler and you've got a low-calorie, gluten-free, nutrient-packed pasta alternative - 🥕Carrot Hummus. Whip up this homemade hummus and have it on hand for a quick and easy snack throughout the week. Served with sliced veggies and pita chips, the carrots add a dose of sweetness to the traditional dip. - 🥣Carrot and Ginger Soup. Just a tiny bit of heart-healthy olive oil adds a creamy texture to this super simple first course for an al fresco dinner — while keeping the calories at a manageable 105 per bowl. - 🧀Mac and Cheese. The ultimate family favorite gets a healthy makeover by blending in vitamin-rich sweet potatoes and carrots for an even creamier comfort-food dish. Serve it up in ramekins for a perfectly-portioned meal. Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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kmv_fit13. Last day of work before vacation!! So ready for some rest and relaxati

Last day of work before vacation!! So ready for some rest and relaxation! - - - Working a double today so I got up bright and early (4am!) to get some cardio in. Wanted one last workout before vacation! I probably won’t be able to workout toooooo much but we will be walking almost every where so I’ll still be burning some decent calories! My number one tip for vacation is don’t eat like an asshole! I’m not saying you can slurge. Eat that ice cream or that cookie if you want it. But don’t order a large, order a kids size. Eat one cookie instead of a whole dozen. Eating out? There’s generally plenty of options that are healthy. Does your food come with French fries? Ask for a side salad instead! There’s so many ways to not over eat and stick to your diet while one vacations! Alright my mini vacation diet rant is officially over! - - Check out @blackstonelabs_official and use my code kmv_fit13

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northnutrition_. BREAD SWAPS ⁣⁣
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Struggling to lose weight? ⁣⁣
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But still want to e

BREAD SWAPS ⁣⁣ ⁣⁣ Struggling to lose weight? ⁣⁣ ⁣⁣ But still want to eat bread? ⁣⁣ ⁣⁣ Make these simple swaps to save some calories and see if this helps. ⁣⁣ ⁣⁣ Or if your struggling with hunger swap to increase food volume. ⁣⁣ ⁣⁣ Don’t fall for the marketing of ‘lower carb’ bread etc. An easy way to say money and calories is to simply swap to the smaller loaves. ⁣⁣ ⁣⁣ Make better choices throughout the week and see it add up.

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nutrology_nutrition. 🍃 PROTEIN GRANOLA BARS RECIPE 🍃.
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Here is a FULL recipe with ingred

🍃 PROTEIN GRANOLA BARS RECIPE 🍃. . Here is a FULL recipe with ingredients and preparation for a wonderful healthy snack. Makes 12 servings, takes about 45 minutes in total to make! SHARE this with someone who needs some protein granola bars in their life! 👌😋 #nutrology #naturallybetter #proteingranolabars

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cherished_sleep. FRIDAY FACT OR FICTION: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sleep is just as important

FRIDAY FACT OR FICTION: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sleep is just as important as exercise and diet. Is this statement FACT or FICTION?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know what you think in the comments below 👇 and I’ll let you know if you’re correct later. 💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #cherishedsleep #sleepfact #funfactfriday #sleepfacts #sleep #newborn #mumlifestyle #aucklandmum #newzealandmums #funfacts #sleepdeprived #needsleep #feelingtired #newmum #newmums #newmumlife #nosleep #mumsgetnosleep #nofair #didyouknow #didyouknowfacts #factorfiction #diet #exercise #parentinghack #sleephack #diethack #exercisehack #sleepworks #sleepwell

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andymeept. Peanut butter and nuts are not a good protein source like some people

Peanut butter and nuts are not a good protein source like some people believe. 🥜 This infographic shows the calories you get to reach the same 30g protein dosage. 📊 To optimise the satiety benefit of protein for fat loss without accumulating a shed load of calories then leaner protein sources will be a much better option. 🥚 What is your 'go to' high protein food? 🐓 #MeeToYouFitness #UltimateTransformation #Protein #weightloss #weightlosshelp #fitspo #igfit #Nutrition #Diet #diethack #dieting #Weightlossfood #nutritionforfatloss #calories #caloriecounting #Weightloss #Bodybuilding #cutting #fatloss

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How to start eating healthier 🥗 .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re struggling to get anywhere with your nutrition you’ll benefit from making these small behavioural changes rather than trying to make huge behavioural change in one go Implement the following tips to make progress and stop spinning your wheels 1 - Focus on lean protein Protein is the building block for muscles, so when your goal is to improve body composition, consuming adequate protein is essential. It’s also very filling!⠀ 2 - Switch to water Reducing your calorie consumption from liquids and swapping to water can drastically reduce your daily calorie intake and keep your body well hydrated. 3 - Eat lower calorie high volume foods Eating more vegetables and fruits will help you feel super full, whilst eating very little in the way of calories. This is a fantastic way to stop yourself from over eating! Popcorn and 0% Greek Yoghurt are also great too⠀ 4 - Eat without distraction It’s easy these days to eat dinner whilst scrolling or watching TV. The problem is that you don’t really register what you are eating. Put your phone down and focus on your meal!⠀ 5 - Don’t starve yourself⠀⠀⠀⠀⠀⠀ If you try to go too low calorie and cut meals you’ll just feel really tired and drained. Eventually you’ll cave in and revert back to your old ways. Keep things balanced⠀⠀⠀ 6 - Get a good nights sleep A good nights sleep sets you up for the next day and helps regulate your appetite. Poor sleep has been shown to contribute to weight gain Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @healthy.fitness_01 ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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Benefits: ⠀ 💚Incredibly nutritious! A good source of Vitamin A,B(B5,B12,B2,B6), D, E, and K. Additionally it contains zinc and calcium. As you can see, it truly is a superfood. ⠀ 💚Good for your eyes. Eggs contain Lutein and Zeaxanthin, antioxidants that have major benefits for your eyes. Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world. ⠀ 💚A high quality protein source. Eggs provide all essential amino acids in the right ratios that are required to repair cells in the body, and is essential for building muscle! ⠀ 💚Healthy for your heart. Egg yolk contains good cholesterol, HDL (high density lipoprotein), and does not raise blood cholesterol as once believed. Eggs raise HDL content which is good cholesterol. People with higher levels of HDL have lower risks of heart disease. ⠀ 💚Versatile and tastes great! There are loads of recipes that include eggs in them. If you’re not allergic to eggs, you should be including them in your meals more often! My favorite egg combo is scrambled eggs + smoked salmon on a toasted bagel 🤤 Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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Salmon is commonly prized for its health benefits. It tops the list of best protein sources that pack a big punch of omega-3's.  Omega-3's are the kind of fat that most diets are lacking.  Omega- 3 fats help improve heart and brain health, prevent diseases and fight inflammation. Your body cannot make this type of fat, which is why it is also an ”essential fat”. It is a good idea to eat fatty fish such as salmon twice a week for optimal health. However… not all salmon is created equal, unfortunately. Today, a lot of the salmon we eat isn’t caught in the wild, but bred in fish farms. Half of the salmon sold worldwide comes from so-called fish farms, also known as aquacultures. Wild Salmon vs Farmed Salmon 🐟. ∙ ◆ WILD SALMON 🐟. 📍 Contains less calories and less fat than farmed. 📍Eats natural food in the wild. 📍Less pesticides and antibiotics (especially carcinogenic PCBs). 📍No artificial colouring to make the fish more pink. 📍Rich in omega-3s. 📍higher in minerals, calcium, iron, potassium, zinc. ∙ ◆ FARMED SALMON 🐟. 📍 Higher in calories and saturated fat. 📍 Are caged in tight pens throughout their lives and are typically fed grain products and a fish-based diet. 📍Fed an unnatural processed diet of grains and soy in order to produce larger fish. 📍Contains high concentrations of PCBs (pesticides, dioxins etc). 📍Contains artificial colouring, toxic byproducts and antibiotics. 📍More vitamin C (added to feed), sodium, phosphorus. ✔️ BOTTOM LINE Wild salmon contains more minerals. Farmed salmon is higher in Vitamin C, saturated fat, polyunsaturated fatty acids and calories. Given the high amount of Omega-3s, quality protein and beneficial nutrients, I believe that the benefits of eating salmon (whether farmed or wild) far outweigh the negatives for most people. 🔹 Here in Australia wild caught salmon isn’t easily accessible. I have only seen it in costco in the freezer section. ∙ Canned wild salmon is easily accessable here and reps all the benefits, so that’s been my go to lately. ∙ Hope you found this helpful  Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach

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Top 10 Anti-Aging Foods - 👇Pick two of your favorite and let’s chat below in the comment section! - 🍒Watercress. This delicious green may also boost immunity , aid digestion, and provide thyroid support due to its iodine content - 🍎Red Bell Pepper. Red bell peppers are loaded with antioxidants which reign supreme when it comes to anti-aging. In addition to their high content of vitamin C - 🍋Papaya. This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. - 🍇Blueberries. These powerful antioxidants may help protect skin from damage due to the sun, stress, and pollution - 🥦Broccoli. Your body needs vitamin C for the production of collagen, the main protein in skin that gives it strength and elasticity. - 🥗Spinach. The vitamin A it provides may promote strong, shiny hair, while vitamin K has been shown to help reduce inflammation in cells. - 🥜Nuts. Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. - 🥑Avocado. Avocados are high in inflammation-fighting fatty acids that promote smooth, supple skin - 🍠Sweet Potato. The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. - 🍉Pomegranate Seeds. These healthy fruits also contain a compound called punicalagins, which may help to preserve collagen in the skin, slowing signs of aging. Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @healthy.fitness_01 ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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compassnutritioncoaching. Such a great go to snack to have in the house or bring with you on the

Such a great go to snack to have in the house or bring with you on the go! Yoghurt is a convenient healthy option for you & your family. Depending on your specific nutrition goals you can make some really easy swaps in the yoghurts you eat, my advice: CHECK THE LABELS! Things to look out for: 🍬Sugar & Fat content (Low Fat, Fat free) ❗️Protein content 🥜Included toppings – granola, chocolate etc can lead to extra kcals to account for. . . . . Above is an example of a simple swap – instead of choosing the fruit yoghurt go for the Greek natural, this will give you additional protein & less sugar. To flavour, have some fresh / frozen fruit to add some fibre, vitamins & natural sugars! #fitfam #fitfood #nutritiongoals #diethack #protein #sugar #yoghurt #eatwell

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"MY KIDS ARE NOW PICKING UP MY BAD HABITS" Do you struggle with lack of energy all the time? I had a chat the other day, a mother of 2, part time work and meals to prepare. Through in the occasional run around for child care it just seemed to be non stop! But part of the reason she had reached out to me was simple, to have more energy. She would find herself sitting down in front of the t.v every night Felt like she had no time to exercise 🏋️‍♂️ But... Her kids were now at an age where they were picking up on this.. They would rather be dropped of than walk Would rather stay in to binge watch Netflix and not move much. Their eating habits began to change Mimicking what they saw... This was something she was afraid of Your kids will love you whatever. But they may adopt your habits Do you want that? Look, Weight loss may seem to be a one person thing, but it can have a bigger impact on people around you.. So let me share with you 3 ways to have more energy without spending hours in the gym.. 1️⃣Get your sleep in, I don't need to tell you when you lose sleep feeling pretty crap is a given energy becomes 0... So switch of distractions like mobile phones, lap top and t.v 1 hour before bed. Don't drink caffeine 6 hours before bed...chocolate also contains caffeine too Only use your room for the dance with no pants and sleep, not a place where you eat, watch t.v and all that 2️⃣Weight loss , if you're carrying more weight than you like to, then chances are you feel heavy, it takes a lot more energy to move around, so try to find a way to get into building some habits Need a hand with that? Get In touch. 3️⃣Exercise! I don't mean get into the gym 5 days a week, I just mean move more in general, best way? Just focus on increasing your steps day to day. And that's it Of course, there's a lot more you can do But these 3 things are the shiz Any help Just get in touch Online coaching.

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🍕LOW CARB CAULIFLOWER CRUST PIZZA🍕 🇺🇸When you don’t have much carbs and fats to play with but you still want to eat a pizza, try this recipe !👨🏼‍🍳 1️⃣Blend 200gr of cauliflower in a food processor or with a mixer. 2️⃣Cook it in the oven for 6min. 3️⃣Put the cauliflower in a towel, close it and press to drain all the water it contains. 4️⃣Put the grounded cauliflower in a bowl and add 125gr of yoghurt + 1 whole egg and some spices. 5️⃣Mix everything and put the mixture in an oven plate with parchment paper. 6️⃣Form a pizza shape and make it 1cm thin. 7️⃣Bake it for 15min at 350F. 8️⃣Add the tomato sauce and the toppings of your choice. 9️⃣Bake it for another 15-20min. 🔟Enjoy !😉 📖The detailed cauliflower crust pizza recipe is available on my blog in bio➡️ @maxime_lrnt 🔎If you try out my recipes, tag me with the hashtag #maxrecipe so I can see your creation and even share it in my story if it looks epic😉 —————————————————— 🇫🇷Quand vous n’avez pas beaucoup de glucides et lipides mais que vous voulez manger une pizza, testez cette recette !👨🏼‍🍳 1️⃣Mixer 200gr de chou-fleur dans un food processor ou à l’aide d’un mixeur pour former des grains. 2️⃣Faire cuire le tout 6min au micro onde. 3️⃣Mettre le chou-fleur dans une serviette et la refermer puis la presser entre vos main pour enlever l’eau contenue dans le chou-fleur. 4️⃣Mettre les grains dans un bol et les mélanger avec 125gr de yaourt, 1 oeuf et des épices. 5️⃣Mettre la préparation sur une plaque de four recouverte de papier sulfurisé. 6️⃣Former une forme de pizza avec 1cm d’épaisseur. 7️⃣Faire cuire le tout 15min au four à 180C. 8️⃣Ajouter la sauce tomate et les garnitures de votre choix. 9️⃣Faire cuire encore 15-20min. 🔟Bon appétit !!😉 📖La recette détaillée de la pizza croûte de chou-fleur est disponible sur mon blog en bio➡️ @maxime_lrnt . 👨🏼‍💻Coaching, suivi personnalisé par mp🏋🏻‍♂️ . 🔎Si tu testes mes recettes, n’hésite pas à me taguer avec mon hashtag #maxrecipe afin que je puisse voir et peut être partager ta recette dans ma story😉 ——————————————————

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Here are 9 foods that are all great options, especially when fat loss is your goal. - When calories are restricted as a result of the necessary calorie deficit to lose weight, it's important that you choose to eat nutritious foods that are also very filling. - Controlling hunger is a key step to adhering to your diet. If you are constantly hungry, you're chances of sticking to your diet drop (& chances of late night binging increase). - As I'm sure you're wondering…"How in the world is pizza on this list?!" - While it may not be a low-calorie, satiating food like the other eight, it represents a key factor in sticking to your diet, which is adherence & sustainability. - It's so important that you are actually able to STICK to your diet plan. If your plan is too restrictive, you may be able to stick to it for a short period of time before eventually falling back into your old eating habits. - By incorporating foods that you enjoy into your plan, you are less likely to go off the rails later because you've been so restricted. - If you're following a plan that doesn't allow you to have pizza occasionally, you just might be following the wrong plan 😉 - If you want to learn how to eat pizza and still reach your goals, send me a DM & I'll be happy to explain how it's possible. Double tap and tag a friend 👇⁣ ➖➖➖➖➖➖➖➖➖➖ . 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ . #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting

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