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jess_chalenge. Гаджеты 
Прежде чем читать, ставим ❤️ лайк и сохраняем в закладки 👍
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Гаджеты Прежде чем читать, ставим ❤️ лайк и сохраняем в закладки 👍 Приложение Pacer Приложение на английском языке, лёгкий и понятный интерфейс. Считает шаги, не зависимо от того, он находится в кармане или в руках, погрешности не большие, согласно пройденным шагам считает мили и сожжённые каллории, при среднем темпе передвижения. Верна этому приложению уже не один год, пробовала и другие, но на мой взгляд это самое удобное. По мимо шагов, в этом приложении можно делать упражнения и считать количество калорий основываясь на затраченом времени. Так же можно видеть свой прогресс или ставить себе цели. Лично меня очень мотивирует видеть то сколько калорий я сожгла просто на прогулке или выполняя свои обыденные дела , и даже уборка по дому, только вподсчете шагов, сжигает приличное количество калорий ☝️ Интересная статья? #jesschallenge #tampa #tampaflorida #tampausa #fitnessblogger #fitness #fitnessfood #fitnessfoodie #sport #sportmotivation #motivation #fitnessmotivation #jesschallenge #diet #foodiefitness #fitnessgadgets #ппшка

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thefoodyfitness. Impatiently Waiting On New And Improved Samples 🍩🍩🍩 .
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#workhard

Impatiently Waiting On New And Improved Samples 🍩🍩🍩 . . . #workhard #gainz #workit #nevergiveup #gymmotivation #workoutmotivation #foodiefitness #fullbodyworkout #hiitworkout #gymjunkie #foodie

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thefoodiefitness. 有效率又彈性的運動菜單又來了!今天要跟大家分享用一條翹臀圈完成體態雕塑的目標。
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訓練菜單:
深蹲10下
翹臀圈深蹲10下
翹臀圈點蹲深蹲

有效率又彈性的運動菜單又來了!今天要跟大家分享用一條翹臀圈完成體態雕塑的目標。 . 訓練菜單: 深蹲10下 翹臀圈深蹲10下 翹臀圈點蹲深蹲10下 (請去首頁連結或上享吃吧YouTube 頻道看詳細示範) 讓家裡就成為妳的訓練場! 集滿30下可以休息30秒,然後重複4組,就可以完成今天的迷你訓練! . . 更多關於飲食,運動,營養,減脂的知識與心法,歡迎在臉書/Youtube/Instagram追蹤我們! . #光澤診所 協助拍攝 #享吃吧 #愛自己從吃好開始 #foodiefitness #purposefuleating #homeworkout #hipcircle #squat #sculpt #運動 減脂 #雕塑 #深蹲

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munchers.plate. My first time trying the Funfetti cake from @noshufoods and I’m totall

My first time trying the Funfetti cake from @noshufoods and I’m totally loving this. Its 99percent sugar-free. Perfect for your sugar craving while cutting of a bit sweetness from your life 💕

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thecorenutrition. Protein Doughnuts are ready for our Ribbon Cutting celebration tomorro

Protein Doughnuts are ready for our Ribbon Cutting celebration tomorrow! One year of amazing health results @thecorenutrition and we couldn’t imagine celebrating WITHOUT YOU! . Join us at 10AM for a doughnut, shake or tea bomb and let us say THANK YOU for your contribution to this mission of health! . . . . . #lakeworth #fortworth #traveltexas #fortworthfoodie #texasfoodie #foodiefitness #fitnessfoodie #fitness #texas #fitnessgirl #dallas #dallastx #ftworthfoodie #ftworth #stockyards #sundancesquare

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quickhitfitlabs. Mmmm... another mouthwatering Tasty Thursday! 😍

A warm bowl of Slow

Mmmm... another mouthwatering Tasty Thursday! 😍 A warm bowl of Slow Cooker Turkey and Kale Soup like this is a fantastic way to eat a low calorie, high protein dinner. Give this recipe a try and let us know what you think in the comment section below! What You Need Serves 16 2 tablespoons olive oil 3 pounds bone-in breast, turkey or chicken, skin removed 1 tablespoon garlic, chopped 1 yellow onion, chopped 3 celery stalks, chopped 2 parsnips, chopped 3 carrots, chopped 1 tablespoon fresh thyme 1 teaspoon sea salt ½ teaspoon black pepper 8 cups bone broth 1 cup uncooked quinoa 3 cups lacinato kale, chopped 2 lemons, juiced ¼ cup fresh parsley, chopped Instructions 1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker. 2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes. 3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours. 4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender. 5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy! Nutrition One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein. #healthyrecipes #quickhitfit #foodiefitness #healthyfoodrecipes #fitnessfood #healthyfuel #nutrition #healthyfood #fitnessfoodie #soup #diet

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jess_chalenge. Перед прочтением поставтьте лайк ❤️вам не трудно, а мне приятно 😊
 По

Перед прочтением поставтьте лайк ❤️вам не трудно, а мне приятно 😊 Поговорим о программах, приложениях и гаджетах, которые несомненно помогают нам в борьбе с лишним весом. Мои любимые : - это браслет на руку который следит за шагами, качеством сна и считает калории - Pacer приложение которое тоже считает шаги и калории - My Fitness Day обожаю его, ставите будильник на определённое время, и каждый день это приложение будет оповещать вас о том, что пора делать упражнения и даже покажет как и какие, займет это все 5 минут вашего времени. - lose it приложение в котором можно считать количество съеденной еды и считать количество потребляемых калорий. Оставайтесь со мной, и вы вам обязательно подробно расскажу о каждом из них. Найти мои посты можно под хэштэгом #jesschallenge #tampa #tampaflorida #tampausa #fitnessblogger #fitness #fitnessfood #fitnessfoodie #sport #sportmotivation #motivation #fitnessmotivation #jesschallenge #diet #foodiefitness #fitnessgadgets

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jess_chalenge. Прежде чем читать, с вас лайк ❤️ а с меня больше интересных постов 🤗

Прежде чем читать, с вас лайк ❤️ а с меня больше интересных постов 🤗 Вы замечали,что чем больше запретов, тем больше их хочется нарушить? 🤔 Или как только сядешь на диету, так сразу хочется всего и сразу хотя раньше, все было не так плохо. Так же и со мной, со вчерашнего дня хожу с голодными глазами и ищу, что же съесть такое вкусное, но не вредное. Холодильник весь вывернула на изнанку , и ни чего, все полезное и не вкусное 🤭 Поэтому я решила что чем ограничивать себя, лучше насытить организм. Готовить что то грандиозное не хочется, поэтому на помощь мне пришёл мой незаменимый овсянно блин. И благодаря моей прожорливости, я случайно упростила себе жизнь 😎 Раньше я готовила тесто на овсянно блины с помощью большого блендера для шейков вместимостью 2 литра🙈 Но так как я готовила два плотных , толстых овсянно блина на сэндвич, готовила я тесто в маленьком блендере, в которым съёмный стакан можно закрыть крышкой и взять с собой. В итоге разведённого теста хватило на штук 7, как раз хватит на завтра 😊 Сэндвич делала с сыром, куриной грудкой и помидоркой, и прям чувствую, что до завтра я под завязку 😬 Не морите себя голодом, лучше съешьте, что то полезное и менее калорийное, чем от голода бросаться на всё подряд и в итоге съедите даже еще больше 😲 #пп #овсяноблин #овсяноблинрецепт #блинчики #ппрецепты #ппблины #ппзавтрак #tampa #tampaflorida #tampausa #fitnessblogger #fitness #fitnessfood #fitnessfoodie #sport #sportmotivation #motivation #fitnessmotivation #jesschallenge #diet #foodiefitness #food #ппеда #правильнаяеда

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jess_chalenge. Мои дорогие, сохраняйте обещанный рецепт ПП овсянно блинчиков 😋 на из

Мои дорогие, сохраняйте обещанный рецепт ПП овсянно блинчиков 😋 на из приготовление у вас уйдет минимум времени, а из грязной посуды будет лишь блэндэр и лопаточка для переворачивания блинов😎 Не забываем ставить ❤️ Свои ПП рецепты я буду выкладывать под хэштэгом #jesschallenge_food Эти блинчики можно делать как толстыми оладушками так и ажурными тонкими блинчиками. А ингредиенты можно миксовать по вашему усмотрению, добавляя что то новое на вашем усмотрение Для #пп блинчиков по моему рецепту Вам понадобится: - Геркулес - Яйцо - Молоко - Йогурт ( Можно просто молоко, можно вместо молока и йогурта - кефир ) - щепотка соли - щепотка соды - пара столовых ложек сахара - две столовые ложки любого жидкого масла Геркулес измельчаем в блендере в муку, затем туда же добавляем все остальные сухие ингредиенты, перемешиваем, добавляем остальные ингредиенты, тесто должно получиться по консистенции как кефир. Разогреваем сковороду и добавляем немного масла и обжариваем первый блин, остальные блинчики я жарю без масла. Приятного аппетита 😊 Я кушаю их со сметаной, мёдом и даже вареньем, если совсем чуть чуть) По сути у нас получается полноценный завтрак из овсянки, плюс яйцо это белок, все очень полезно и каллории не вредные. Не забывайте сохранить рецепт! #пп #овсяноблин #овсяноблинрецепт #блинчики #ппрецепты #ппблины #ппзавтрак #tampa #tampaflorida #tampausa #fitnessblogger #fitness #fitnessfood #fitnessfoodie #sport #sportmotivation #motivation #fitnessmotivation #jesschallenge #diet #foodiefitness

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✨ In Loving Memory Of When I Gave A Shit.... - Of what other people thought of me - Of what my life was “supposed to look like” Guys, stop letting FEAR control your life. Stop worrying about what others will think of you if you do this, or that. I can’t even begin to tell you how many people are scared to start something based on FEAR of being judged. 🙁 Through our lives, most of the time, we are focused on ourselves. This is normally the same for everyone, including those who you may be thinking are judging you. People go through life worrying about what others think and are usually not actually judging you or anyone else. Try and realize that everyone has their own lives and things that they have to deal with. They will normally be thinking about themselves and not you. Once you start to realize that most people have their own insecurities and worries it can become easier to stop worrying so much about what people think. Honestly, I have faced moments in my life where I’ve held myself back from something ( fitness, coaching) based on what others MIGHT think of me. WTF. Grateful to be breaking those walls down and caring less and doing more. What are YOU holding yourself back from RIGHT NOW?!?

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vibrant_sarahelizabeth. Bought this shirt at target last week. It's so freakin soft and comfy,

Bought this shirt at target last week. It's so freakin soft and comfy, and it was only 12.99. How can you beat that deal. I was admiring my arms after I took this picture too. I'm loving the muscle definition. The shirt is super long and flowy, so it's perfect to tie up like this, and it looks so cute. I always go into target and get something I dont need. I mean come on who doesnt do that. It's like a black hole, it just sucks you in. Who else comes out of target with at least one thing they didnt need to buy? #prettyinpink #scrunchie #targetfinds #targetstyle #targetdoesitagain #targetfashion #Ilovethe80s #80smusic #90schild #Gamergirl #Neonvibes #Stephenkingrules #Maytheforcebewithyoualways #Thedarkside #Stormtroopergirl #Neonmermaid #Foodiefitness #Tacoseveryday #Girlsofmarvel #Wonderwomanmentality #Sweatneon #Usedbookstorelife #Gryffindorforlife #Foodiefitgirl #Tacosarelife #ineedahaircut #happyvalley #nittanynation #statecollege #psunrivaled

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English 🍓 Below Iniziarsi la settimana giusto 💪🏻con #yogagiveaway e #oatmealbowl per #colazionerelax ! Tante fragole 🍓 + #lattedimandorle e #gfgranola 😆cosa vorrei più ?!! . . La ricetta già nel blog che vi aspetta con tanta novità 🙌🏻 LINK IN BIO . Siete pronti per l’ultima settimana prima di Pasqua 🐣??😃 . . . Come and join me if you want having this healthy nutritional breakfast, it’s so simple and takes only 10 min to get it done ! All you need is to chop 6 strawberries put them in a pan with 1/2 C oatmeal +1 C almond milk, 1/2 banana 🍌, 1 TBS maple ,let them stir for 3-4 min and in another pan put other 5 chopped strawberries with 1 tsp sugar , lemon 🍋 for 2-3 min ! Are you ready to start your week ? . . . #mondayfundays #mybreakfastbowl #veganfoodspot #plantbasedmom #registereddietitian #fattoincasaepiubuono #_dolcivisioni_ #foodbloggeritalia #yogafoodie #eatpraylove #nutrizionistaroma #whatnutritionistseat #nutrizionistamilano #dolcimomenti #fotogrammidicucina #italianialondra #rdapproved #rdeats #foodiegrams #foodiefitness #cucinanaturale #_dolcivisioni_ #yogapertutti

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DO YOU “NEED” OR “WANT” CALORIES? ⠀ I WANT a stack of pancakes everyday for breakfast. ⠀ Although, will I really “NEED” that stack everyday? ⠀ Short answer, YES! ⠀ Let’s face it, athletes are drawn to models, celebrities, and “coaches” on social media. ⠀ But why? ⠀ Perhaps it’s the body composition. Maybe it’s the high caloric intake. Or just all the above options . ⠀ Either way, humans create problems when beginning to compare their current calorie intake to another. ⠀ Just because this person has “abs” or a “plump” butt from (X) calories, they should do the same. ⠀ False. ⠀ See, metabolism is a “24 hour window” as I always say. ⠀ Within that 24 hour window, you hear weeks, upon months, and years of information that you have carefully gathered on yourself. ⠀ If you have dieted for 2-4 years in the past on low calories, do not expect to jump to 3-4000+ calories. All because, you want to “replicate” a composition you saw online. ⠀ Secondly, why do you WANT those calories? Is it for bragging rights? “Hey, I eat so much and look like this?”. ⠀ Are you lacking energy in the day? “I’m constantly drained at work and training.” ⠀ Perhaps, you actually NEED those calories to support your environment. ⠀ See, the those that have focused on progressively overloading movements over months and years are the ones in NEED. ⠀ These humans have gradually been building their intake in conjunction with their life and training. ⠀ Without a doubt, the WANT trumps the NEED when demand is placed on the metabolism. ⠀ However, in order to create this demand of energy, it takes time. It takes time to reverse metabolic adaptations if you have chronically dieted for months and years. ⠀ As well, it takes time to reintroduce new foods that you previously restricted. ⠀ In other words, SUPPLYING and DEPOSITING to your metabolism more than once a year, is beneficial. ⠀ Great engines were never built in a day! Why would your metabolism be any different? ⠀ #DBASAIDSO ⠀ 🔺Different Breed Athletics🔺

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thefoodiefitness. 妳期待的自己,是什麼樣子?
妳是否準備好為此付出比妳想像更大的努力?
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不少人帶著質疑膽怯的心來諮詢,不知道她們口中的目標能否成真。如果只

妳期待的自己,是什麼樣子? 妳是否準備好為此付出比妳想像更大的努力? . 不少人帶著質疑膽怯的心來諮詢,不知道她們口中的目標能否成真。如果只是信心不足,我們可以透過專業好好幫助她,因為我相信我們能成就我們堅信的樣子。但如果是貪心貪快,一直要我保證她們一個月可以瘦多少,幾個月就可以練出馬甲線,我通常也只能再三強調,身體是妳的,如果沒有捷徑,那麼這些目標,妳還願意追嗎? . Tony Robbins 有一句時常成為我生命中的提醒的話:妳會成為妳所能容忍的樣子。 我們身體,就是我們過去容忍的自己。妳的飲食,生活習慣,成就現在的樣子。 . 而妳可以選擇不留在這裡。 . 不在容忍// 我看見身邊有朋友不容忍自己晚起,天天晨跑;有人不容忍自己超過一個月沒接近自然,一到週末就往山裡海邊跑,不能容忍自己無知,天天讀書看新聞。不能容忍現在的健康體態,開始研究煮飯與運動的方法。 . 值得的目標,從我們願意提高對自己的標準,並且堅持到底開始。 . . #享吃吧精神 #提高標準 #成為妳所期待的樣子 #foodiefitness #愛自己從吃好開始 #healthyisthenewsexy #determination #raiseyourstandards #motivation #健康 #堅持

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yianananan. 謝謝Jess今天辦的hiking 運動。山上遇到很多熱情又壯的健身老人真是太有趣。該好好練心肺了,這幾個月生活習慣極差,吃很多不該吃,做很多

謝謝Jess今天辦的hiking 運動。山上遇到很多熱情又壯的健身老人真是太有趣。該好好練心肺了,這幾個月生活習慣極差,吃很多不該吃,做很多不該做的。怎麼欺負身體身體就怎麼欺負你,我要開始乖乖的了。 @thefoodiefitness #foodiefitness

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lovelytiniya. Yogurt con semillas de granola, frutas, coco y un toque de miel 😋 ❤️.

Yogurt con semillas de granola, frutas, coco y un toque de miel 😋 ❤️.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ @lovelytiniya❣️.⠀⠀⠀⠀⠀⠀⠀⠀⠀ - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #acaibowls #acaibowladdict #acaimania #fruitbowl #veganrecipes #veganfood #starthealthy #vegansofig #vegansmoothie #veganbreakfast #veganfitness #starthealthy #healthyrecipes #healthysnacks #healthybreakfast #healthybreakfastideas #healthygirl #vegangirls #fitgirlscookbook #fitgirlsguide #healthygirls #foodiesmadrid #foodiegirl #foodiefitness

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Is it just me or does fresh hair make you feel like you can take on the world? Thanks to everyone that voted on my poll. The votes were in majority for BLONDE! My hair is a little lighter, a little shorter, I’d say im ready for warmer days. Today I’m booking a plane ticket to warmer weather and my hair will be just perfect there. 😎 Thanks again @misskeyes_ for always working your magic. 😘 . . . #healthyliving #health #nutrients #nurture #wellness #cleaneats #eatclean #healthylifestyle #lifecoach #foodmatters #SF #Tahoe #Truckee #foodiefitness #foodie #food #weightloss #fitness #fitfam #BBGcommunity #lifestyle #nourishing #21dayfix #80dayobsession #beachbody #girlswholift #healthycoaching #travel #seeyououtthere #blondehair

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quickhitfitlabs. Tasty Thursday is here! 😋🍴 Today's recipe features Pumpkin Zucchini

Tasty Thursday is here! 😋🍴 Today's recipe features Pumpkin Zucchini Muffins, perfect for that mid-morning snack or post-meal dessert! Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to be low in fat and sugar. Leave us a comment and let us know how you like them! What You Need Serves 40 3 eggs, lightly beaten 2/3 cup raw honey 1 cup canned pumpkin ½ cup coconut oil, melted 7 oz applesauce 1 tablespoon vanilla extract 3 cups almond flour 1 teaspoon baking soda ½ teaspoon baking powder ½ teaspoon salt ½ teaspoon ground cinnamon ½ teaspoon ground nutmeg ½ teaspoon ground cloves 1 cup shredded zucchini ¼ cup chopped walnuts Instructions 1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray. 2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla. 3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini. 4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Enjoy! Nutrition One serving equals 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein. #healthyrecipes #quickhitfit #foodiefitness #healthyfoodrecipes #fitnessfood #healthyfuel #nutrition #healthyfood #fitnessfoodie #soup #diet

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妳敢如此「高調減脂」嗎? · 過去三年,我不斷告訴我的學生,偷偷摸摸的想瘦,失敗機率太大,因為當妳加班結束經過鹽酥雞,那沒人知道的目標,就跟著那又油又香的炸雞串一起在口中被咬碎了⋯。 . · 而當妳可以勇敢的吿訴全世界,「我一定要瘦!」,妳要相信全宇宙都會被妳感動要來幫助妳。 . 這個女孩,叫做瑪奇娜。 一個從小胖到大,笑容滿面的女孩。 我在看了她的夢想版,帶著她運動後,我請她預備好明天會痠痛的身體,然後請她隔天一早打給我。 我問她「妳是真的想瘦嗎?還是是大家跟妳說妳應該要瘦?為什麼瘦,對妳來說那麼重要?」 . 她說的話,我現在還不能跟大家分享,但她說完,我就立刻決定,要接她做學生好好帶她。 . 有些人問我為什麼我的學生瘦的那麼漂亮,那麼榮光煥發?我想除了身體有足夠的營養,更重要的是她們每個人都很清楚自己「為什麼而瘦?」 · 鼓勵現在在讀這段話的妳,找出自己對目標「非要不可的原因」,那個屬於妳「一定要」的理由,才能讓妳毫無攔阻的成為,妳所期待的樣子。 . 減脂的路,不是幾個小時的變美改造而已;她來自一個勇敢的決定,以及每一天不為情緒左右,相信自己,堅持到底的決心。 . . 和我一起在接下來90天見證@makena_lin #愛自己從吃好開始 的減脂旅程。 . 謝謝 #啾愛跟風 @wind0411 @judychou0608 全台北最美的健身房 @thekeytaiwan . #愛自己從吃好開始 #享吃吧 #fatlossjourney #healthyisthenewsexy #taipei #foodiefitness #fitfam #fitgirl #holistichealth #determination #massiveaction #健康 #減脂 #台北

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mindset_and_movement. Yes I can. 💗•
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And girlfriend, so can YOU. {I need that 👆🏼reminder

Yes I can. 💗• • And girlfriend, so can YOU. {I need that 👆🏼reminder every now and then too, so I’m here to tell you that YOU can do hard things and you are TRULY stronger than you think}. I’ve worked with hundreds of women with all different backgrounds, ages, and medical issues that all struggle with one thing or another. What I love to see and hear about are the successes and how our community can make a difference in someone’s life ❤️! I can’t wait to share how YOU are kicking ass, feeling more energetic, or feeling more comfortable in your skin! Hearing all the WINS during week 3 of bootcamp is one of my favorite parts of the month 🙌🏼. Let’s crush some goals in April together 🦋 • • Saturday, April 13th is the deadline to join this month’s accountability group. • • The deets: -weekly meal plan & fit tip guide• -daily check-ins & motivation• -4 prize winners based off improvement, engagement and teamwork• -a year access to a TON of workouts you can do at home, in a gym, or on the go 😉• -a month of my fav superfood shake • -yours truly to help support you 1:1 as long as you’d like 😉• • Would love to chat about your goals and how I can help you reach them! 💪🏼 Message me by Saturday to save your spot! 💜 #womencrushwednesday #yesican #strongertogether #strongerthanyesterday #womeninspiringwomen #wellnesswednesday #weworktogether #healthyeats #foodiefitness #foodiesofinstagram #socialworker #schoolsocialworker #mentalhealththerapist

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realjohnsongil. REST DAYS=EAT MORE
⠀
#TeamDBA athlete Julie revealing what more rest,

REST DAYS=EAT MORE ⠀ #TeamDBA athlete Julie revealing what more rest, ample amounts of calories, and training can do to body composition. Still to this day, could not be more proud of her efforts in conquering food fears and taking more rest days! ⠀ By the way, Rest Days! ⠀ Always confused as to why humans never want to take Rest Days. ⠀ Then, when the rest day(s) arrive, they drastically decrease calories or do “active recovery”. ⠀ Doing a 5k run or an ab circuit is not “resting”. ⠀ When you begin training, you create an inflammatory response. A response that increases cortisol (stress) and induces inflammation within the muscle bellies. ⠀ Which is what you are suppose to do. Without stress, muscles will never adapt, nor grow. ⠀ Now, in order for inflammation to subside, the body HAS to rest and be replenished. ⠀ Too often I am seeing “coaches/influencers” recommending that athletes “need” to eat less on rest days. ⠀ For instance, let’s look at hunger. ⠀ Majority of humans I consult with are hungrier on rest days. Primarily due to their body having a chance to leave that catabolic (stressed) state from previous days of training. ⠀ Secondly, you have to take note to glycogen and insulin utilization. Those days that you are working, training hard, and just overall busy, you are utilizing glycogen as a first source of energy. ⠀ Now, If the body is in a constant state of glycogen utilization from training, storage sites will never become full. If storage sites are never FULL, you down regulate the ability of insulin sensitivity. ⠀ This is why you see humans setting PR’s, looking leaner, and even sleeping better after eating more on Rest Days. ⠀ Insulin increased due to the increased amounts of food. With increased insulin, nutrients are shuttled into cell sites faster and actually STORED, not instantly utilized. ⠀ See, if you abide by the “numbers”, eating less on rest days “looks” appropriate on paper. However, remember that hunger, stress, and training will never be linear. ⠀ While many are hungry right after a workout, others are not. ⠀ While others recover instantly, others take a few days. ⠀ 🔽Cont. Below🔽

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The happiest people I know are evaluating and improving themselves. The unhappy people are usually evaluating and judging others. Don’t let those people bring you down. #HatersGonnaHate ✌🏻 . #healthyliving #health #nutrients #nurture #wellness #cleaneats #eatclean #healthylifestyle #lifecoach #foodmatters #SF #Tahoe #Truckee #foodiefitness #foodie #food #weightloss #fitness #fitfam #BBGcommunity #lifestyle #nourishing #21dayfix #80dayobsession #beachbody #girlswholift #healthycoaching #seeyououtthere #momsohard

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get_ur_ass_up_mary. [Werbung] Habt ihr einen Essensplan? Ich plane meine Woche immer mit d

[Werbung] Habt ihr einen Essensplan? Ich plane meine Woche immer mit dem Wochenplan von @springlane.de Finde ihn super praktisch und kann gar nicht mehr ohne! ❤️ Die Einkaufsliste ist gleich inklusive, so behält man immer den Überblick. Meistens koche ich unter der Woche abends die doppelte Portion, so hab ich gleich am nächsten Tag mein Essen im Büro dabei. Das spart Zeit und schont den Geldbeutel 👛 😎👍🏻 Den Plan gibts kostenlos zum Download bei Springlane.de #mealprep #healthyfood #eatinghealthy #springlane #planner #getfit #getinshape #planyourmeals #planyourmealsahead #wochenplan #einkaufsliste #ernährungsplan #ernährungsumstellung #planning #fitnessfood #fitnessfoodie #foodiefitness #fitgirl #geturassup #geturassupmary #eatgood #feelgood #estgoodfeelgood

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