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fitgirlscook - 145.1k posts

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  • Guten Abend ihr Lieben☺️,
Ich bin leider immer noch krank und habe demnach den Tag hauptsächlich auf der Couch mit Tee , Netflix und lesen verbracht. Habt ihr Ein paar Tipps zum gesund werden ? 🙈 Nach 9 Tagen wird es so langsam mal Zeit 🙏🏼😅⠀⠀⠀⠀
Da ich heute Mittag keine große Lust zu kochen hatte, habe ich mir diese leckere Bowl einfach in schnell zubereitet. Habt noch einen schönen Abend!⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀
Rezept: ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
🥗3 Kartoffeln ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
🥗Salat ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
🥗1 Packung Filetstücke @likemeat.de ⠀⠀⠀⠀ ⠀⠀⠀⠀ 🥗Ketchup ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ▶️Die Kartoffeln in Pommes Streifen schneiden, mit Salz und Paprika Pulver würzen und für 18min bei 200 Grad in den Ofen schieben ⠀⠀⠀⠀ ⠀
▶️Filetstücke anbraten und mit Salat und Pommes in einer Bowl anrichten ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
▶️Ganz viel Ketchup dazu und genießen 🥰⠀⠀⠀⠀
⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
#healthy#fitness#lunch#veggie#fitnessfood#fitnessmotuvation#protein#lowcalorie#salad#pommes#fitgirlscook#cooking#highprotein#healthyfood#healthylifestyle#bowl#buddhabowls#vegetarian#vegetables
  • Guten Abend ihr Lieben☺️,
    Ich bin leider immer noch krank und habe demnach den Tag hauptsächlich auf der Couch mit Tee , Netflix und lesen verbracht. Habt ihr Ein paar Tipps zum gesund werden ? 🙈 Nach 9 Tagen wird es so langsam mal Zeit 🙏🏼😅⠀⠀⠀⠀
    Da ich heute Mittag keine große Lust zu kochen hatte, habe ich mir diese leckere Bowl einfach in schnell zubereitet. Habt noch einen schönen Abend!⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀
    Rezept: ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
    🥗3 Kartoffeln ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
    🥗Salat ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
    🥗1 Packung Filetstücke @likemeat.de ⠀⠀⠀⠀ ⠀⠀⠀⠀ 🥗Ketchup ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ▶️Die Kartoffeln in Pommes Streifen schneiden, mit Salz und Paprika Pulver würzen und für 18min bei 200 Grad in den Ofen schieben ⠀⠀⠀⠀ ⠀
    ▶️Filetstücke anbraten und mit Salat und Pommes in einer Bowl anrichten ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
    ▶️Ganz viel Ketchup dazu und genießen 🥰⠀⠀⠀⠀
    ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀
    #healthy #fitness #lunch #veggie #fitnessfood #fitnessmotuvation #protein #lowcalorie #salad #pommes #fitgirlscook #cooking #highprotein #healthyfood #healthylifestyle #bowl #buddhabowls #vegetarian #vegetables
  • 963 38 1 October, 2019
  • #RealTalk 😂 TAG A FRIEND 🙌🏼
  • #RealTalk 😂 TAG A FRIEND 🙌🏼
  • 1,819 52 19 August, 2019
  • Can you relate? Eating Out: I love a good meal at a restaurant but most of the time my tum doesn’t feel so great afterwords. Bottom line is you don’t know exactly what restaurants are putting into their food. Even if the dish seems like a healthier option, the food can be cooked in butter or vegetable oil and be seasoned with things like sugar and lots of salt.
.
After a night out, I love starting my day with a big bowl of protein-filled oats to get my digestive system back in action. 💃 No guilt or deprivation; I just get right back on the healthy bandwagon. 🥬🚗 This carpool will never leave you stranded!
.
.
#frozenbananas #hellofrozenbananas
  • Can you relate? Eating Out: I love a good meal at a restaurant but most of the time my tum doesn’t feel so great afterwords. Bottom line is you don’t know exactly what restaurants are putting into their food. Even if the dish seems like a healthier option, the food can be cooked in butter or vegetable oil and be seasoned with things like sugar and lots of salt.
    .
    After a night out, I love starting my day with a big bowl of protein-filled oats to get my digestive system back in action. 💃 No guilt or deprivation; I just get right back on the healthy bandwagon. 🥬🚗 This carpool will never leave you stranded!
    .
    .
    #frozenbananas #hellofrozenbananas
  • 1,328 156 16 June, 2019

Latest Instagram Posts

  • Now this isn't the smoothie I had today (mine are never remotely beautiful, I didn't get that particular attention to detail gene!) but they are always super nutritious and in my opinion, delicious too 😻
.
I've known crickets to be a great source of protein - and know that many other countries eat insects regularly - but hadn't had the opportunity to try them, even when traveling internationally.  That's why I was so excited to connect with Sarah Schlafley of Might Cricket to try the goodness🦗
.
I'm open to trying things so used Mighty Cricket protein powder in my smoothie and loved it.  Was there a weird smell, weird taste, weird consistency, or was I grossed out?  Nope! 😜 Not one bit.  My smoothie was delish, and I didn't miss my chocolate vegan protein at all.
.
Here are some reasons to eat crickets:
.
+they contain a high ration of all 9 essential amino acids (the building blocks of muscle!)💪🏼
+they require a fraction of the land, water, and feed compared to animal and nut proteins +they are abundant and super sustainable!
+they blend is so easily you'd NEVER be aware of their presence
.
Trust me, they're an excellent substitute for your traditional proteins powders. Plus Mighty Cricket's waffle mix and oatmeal mixes are sooo good.
.
Who's down to try?
.
📸: @vitamix
  • Now this isn't the smoothie I had today (mine are never remotely beautiful, I didn't get that particular attention to detail gene!) but they are always super nutritious and in my opinion, delicious too 😻
    .
    I've known crickets to be a great source of protein - and know that many other countries eat insects regularly - but hadn't had the opportunity to try them, even when traveling internationally. That's why I was so excited to connect with Sarah Schlafley of Might Cricket to try the goodness🦗
    .
    I'm open to trying things so used Mighty Cricket protein powder in my smoothie and loved it. Was there a weird smell, weird taste, weird consistency, or was I grossed out? Nope! 😜 Not one bit. My smoothie was delish, and I didn't miss my chocolate vegan protein at all.
    .
    Here are some reasons to eat crickets:
    .
    +they contain a high ration of all 9 essential amino acids (the building blocks of muscle!)💪🏼
    +they require a fraction of the land, water, and feed compared to animal and nut proteins +they are abundant and super sustainable!
    +they blend is so easily you'd NEVER be aware of their presence
    .
    Trust me, they're an excellent substitute for your traditional proteins powders. Plus Mighty Cricket's waffle mix and oatmeal mixes are sooo good.
    .
    Who's down to try?
    .
    📸: @vitamix
  • 29 1 3 hours ago
  • 𝗪𝐡𝐲 𝐢𝐭𝐬 𝐬𝐨 𝐡𝐚𝐫𝐝 𝐭𝐨 𝐠𝐞𝐭 𝐫𝐢𝐝 𝐨𝐟 𝐥𝐨𝐰𝐞𝐫 𝐛𝐞𝐥𝐥𝐲 𝐟𝐚𝐭⁣⁣🤔⁣
⁣⁣⁣
❌Sugar and carbs are the 𝐄𝐍𝐄𝐌𝐘.. probably what mom or some friend without any proper training or education in nutrition.⁣⁣⁣
⁣⁣⁣
LADIES!!! Sugar and carbs are 𝐍𝐎𝐓 the 𝐄𝐍𝐄𝐌𝐘. ⁣⁣⁣
⁣⁣⁣
Ok lets start here 👇 ⁣⁣⁣
⁣⁣⁣
You cant spot reduce fat. Your bores it and lets it go where it pleases and all the crunches and stair master in the world won’t change that.. Neither will cutting out carbs.⁣⁣⁣
⁣⁣⁣
👉🏻You have to reduce your overall body fatT⁣⁣
⁣⁣⁣
{𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓} You need to be first off eating enough food so you body knows its being fed and doesn’t need to hold onto calories and fat.⁣⁣
⁣⁣
Eating 1200 calories a day and starving yourself is not the way to reduce body fat.. great way to lose muscle and store fat though⁣⁣
⁣⁣
Being able to consistently eat enough food but being in a proper deficit over the course of the 𝐄𝐍𝐓𝐑𝐈𝐄 𝗪𝐄𝐄𝐊.⁣⁣
⁣⁣
This will allow you to see how your body adjust to your calorie and macros adjustments so you will consistently see progress week after week⁣⁣
⁣⁣
Guessing what to eat from day to day is the best way for you to NEVER hit your goals and will lead to years of frustration.⁣⁣
⁣⁣
Take the 45min-1 hour a week to meal prep your food so you can be consistent throughout the week and stop wasting your time blaming carbs, doing crunches till your stomach hurts and dying on the stair master to just leave yourself mad and frustrated when you gained 2lbs over the week.⁣⁣⁣
⁣⁣⁣
If you have any questions about nutrition send me a DM saying “FATLOSS” and ill be in contact
  • 𝗪𝐡𝐲 𝐢𝐭𝐬 𝐬𝐨 𝐡𝐚𝐫𝐝 𝐭𝐨 𝐠𝐞𝐭 𝐫𝐢𝐝 𝐨𝐟 𝐥𝐨𝐰𝐞𝐫 𝐛𝐞𝐥𝐥𝐲 𝐟𝐚𝐭⁣⁣🤔⁣
    ⁣⁣⁣
    ❌Sugar and carbs are the 𝐄𝐍𝐄𝐌𝐘.. probably what mom or some friend without any proper training or education in nutrition.⁣⁣⁣
    ⁣⁣⁣
    LADIES!!! Sugar and carbs are 𝐍𝐎𝐓 the 𝐄𝐍𝐄𝐌𝐘. ⁣⁣⁣
    ⁣⁣⁣
    Ok lets start here 👇 ⁣⁣⁣
    ⁣⁣⁣
    You cant spot reduce fat. Your bores it and lets it go where it pleases and all the crunches and stair master in the world won’t change that.. Neither will cutting out carbs.⁣⁣⁣
    ⁣⁣⁣
    👉🏻You have to reduce your overall body fatT⁣⁣
    ⁣⁣⁣
    {𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓} You need to be first off eating enough food so you body knows its being fed and doesn’t need to hold onto calories and fat.⁣⁣
    ⁣⁣
    Eating 1200 calories a day and starving yourself is not the way to reduce body fat.. great way to lose muscle and store fat though⁣⁣
    ⁣⁣
    Being able to consistently eat enough food but being in a proper deficit over the course of the 𝐄𝐍𝐓𝐑𝐈𝐄 𝗪𝐄𝐄𝐊.⁣⁣
    ⁣⁣
    This will allow you to see how your body adjust to your calorie and macros adjustments so you will consistently see progress week after week⁣⁣
    ⁣⁣
    Guessing what to eat from day to day is the best way for you to NEVER hit your goals and will lead to years of frustration.⁣⁣
    ⁣⁣
    Take the 45min-1 hour a week to meal prep your food so you can be consistent throughout the week and stop wasting your time blaming carbs, doing crunches till your stomach hurts and dying on the stair master to just leave yourself mad and frustrated when you gained 2lbs over the week.⁣⁣⁣
    ⁣⁣⁣
    If you have any questions about nutrition send me a DM saying “FATLOSS” and ill be in contact
  • 92 8 4 hours ago
  • Crispy 𝔽𝕣𝕖𝕤𝕙 apple chips ..............
<<<•••••>>>
EnJOYing some healthy baking while busy building an empire today ... Who knew?! You can be a strong woman AND a domestic goddess! Whoop 🙌💖
<<<•••••>>>
This tray consists of 3 apples & just about filled a gallon ziplock bag! ... SO Simple .... Sliced on a mandolin, sprinkled with cinnamon, and baked at 200 for approximately 4 hours ... sweet, crispy, healthy, Deliciousness! •••••
#paulamarierecipes #realfoodrealfast #cleanrecipe #fitgirlscook #healthysnackideas
  • Crispy 𝔽𝕣𝕖𝕤𝕙 apple chips ..............
    <<<•••••>>>
    EnJOYing some healthy baking while busy building an empire today ... Who knew?! You can be a strong woman AND a domestic goddess! Whoop 🙌💖
    <<<•••••>>>
    This tray consists of 3 apples & just about filled a gallon ziplock bag! ... SO Simple .... Sliced on a mandolin, sprinkled with cinnamon, and baked at 200 for approximately 4 hours ... sweet, crispy, healthy, Deliciousness! •••••
    #paulamarierecipes #realfoodrealfast #cleanrecipe #fitgirlscook #healthysnackideas
  • 9 0 11 hours ago
  • 🍜🍜🍜
  • 🍜🍜🍜
  • 28 1 16 hours ago
  • 𝐓𝐡𝐞 𝐧𝐨𝐭 𝐬𝐨 𝐃𝐈𝐅𝐅𝐈𝐂𝐔𝐋𝐓 𝐚𝐧𝐬𝐰𝐞𝐫 𝐭𝐨 𝐒𝐇𝐎𝐔𝐋𝐃 𝐲𝐨𝐮 𝐋𝐨𝐨𝐬𝐞 𝐅𝐚𝐭 𝐨𝐫 𝐁𝐮𝐢𝐥𝐝 𝐌𝐮𝐬𝐜𝐥𝐞 𝟏𝐬𝐭? 🤔⁣
⁣
This is a question I get confronted with often and its a very simple response⁣😉⁣
⁣⁣
🔹I am a strong believer that you shouldn’t focus on just one or the other🙅‍♂️ ⁣
⁣
📈You can still build lean muscle during the transition to a cleaner and more consistent diet and exercising, you’ll see your waist tighten and your body tone up.⁣⁣
⁣⁣
💻Programming for a client isn’t a “one size fits all” meaning other areas need to come into consideration ie current activity, physical condition, schedule etc all play a part because each client I work with is unique in their own way. ⁣
⁣⁣
✅My personal favourite way to train is to lift heavy with low-mid reps for my compound exercises followed by controlled volume training where I utilize superset and higher reps for my secondary exercises.⁣
⁣
👉Ill also add in a set of abs in-between each set to keep my heart rate up 🥵⁣
⁣
Training this way allows me to increase my strength and endurance, while burning fat. Utilizing supersets are great for increasing calories burned in a shorter period of time!⁣
⁣⁣
PS ⚠️ I have 3 spots remaining for my 𝐏𝐑𝐎𝐌𝐎𝐓𝐈𝐎𝐍𝐀𝐋 coaching program for 𝗪𝐎𝐌𝐄𝐍 who want to build a lean toned body with 𝐋𝐀𝐒𝐓𝐈𝐍𝐆 results. DM me “𝐑𝐄𝐒𝐔𝐋𝐓𝐒” and I will be in contact with you 💯💙⁣
  • 𝐓𝐡𝐞 𝐧𝐨𝐭 𝐬𝐨 𝐃𝐈𝐅𝐅𝐈𝐂𝐔𝐋𝐓 𝐚𝐧𝐬𝐰𝐞𝐫 𝐭𝐨 𝐒𝐇𝐎𝐔𝐋𝐃 𝐲𝐨𝐮 𝐋𝐨𝐨𝐬𝐞 𝐅𝐚𝐭 𝐨𝐫 𝐁𝐮𝐢𝐥𝐝 𝐌𝐮𝐬𝐜𝐥𝐞 𝟏𝐬𝐭? 🤔⁣
    ⁣
    This is a question I get confronted with often and its a very simple response⁣😉⁣
    ⁣⁣
    🔹I am a strong believer that you shouldn’t focus on just one or the other🙅‍♂️ ⁣
    ⁣
    📈You can still build lean muscle during the transition to a cleaner and more consistent diet and exercising, you’ll see your waist tighten and your body tone up.⁣⁣
    ⁣⁣
    💻Programming for a client isn’t a “one size fits all” meaning other areas need to come into consideration ie current activity, physical condition, schedule etc all play a part because each client I work with is unique in their own way. ⁣
    ⁣⁣
    ✅My personal favourite way to train is to lift heavy with low-mid reps for my compound exercises followed by controlled volume training where I utilize superset and higher reps for my secondary exercises.⁣
    ⁣
    👉Ill also add in a set of abs in-between each set to keep my heart rate up 🥵⁣
    ⁣
    Training this way allows me to increase my strength and endurance, while burning fat. Utilizing supersets are great for increasing calories burned in a shorter period of time!⁣
    ⁣⁣
    PS ⚠️ I have 3 spots remaining for my 𝐏𝐑𝐎𝐌𝐎𝐓𝐈𝐎𝐍𝐀𝐋 coaching program for 𝗪𝐎𝐌𝐄𝐍 who want to build a lean toned body with 𝐋𝐀𝐒𝐓𝐈𝐍𝐆 results. DM me “𝐑𝐄𝐒𝐔𝐋𝐓𝐒” and I will be in contact with you 💯💙⁣
  • 216 23 6 December, 2019
  • Per chi è sempre alla ricerca di nuove ricette da sperimentare.🤩
Per chi ha bimbi piccoli e vuole riuscire a far mangiare loro le verdure!🥰
Per chi ha poco tempo da passare in cucina.😅
Per chi, come me, la sera deve pensare alla lunchbox per il giorno seguente.🙈
Per gli amici celiaci perchè la farina utilizzata nell’impasto è quella di mais e il pangrattato può essere specifico per celiaci (oppure omesso del tutto).😉
Per chi semplicemente ha voglia di qualcosa di buono.😋
Questi burger vegetali di lenticchie e curcuma sono la soluzione ideale. Provateli e mi direte!🙃
Burger di lenticchie e curcuma
⏰Tempo di preparazione	10 minuti
⏰Tempo di cottura	10 minuti
Porzioni	4 persone
🥬INGREDIENTI🥬 * 400 g lenticchie lessate
* 2 carote🥕
* 1 cipollotto
* 5 cucchiai farina di mais
* 2 cucchiai pangrattato
* 1 cucchiaino curcuma
* prezzemolo
* olio extravergine d’oliva
* pizzico di sale
🥬ISTRUZIONI🥬 .
✅Versate in un mixer o nel bimby le lenticchie insieme alle carote a pezzetti, il cipollotto tagliato a rondelle, il prezzemolo, la farina di mais, un pizzico di sale, la curcuma e un filo di olio extravergine d’oliva. .
✅Azionate il mixer per ottenere un composto omogeneo. Se risultasse troppo morbido unite poco pangrattato o farina di mais. .
✅Con le mani umide formate dei burger di media grandezza e fateli cuocere per circa 5 minuti in una padella con un filo d’olio. Girate i burger e continuate la cottura per altri 5 minuti. Servite i burger con dello yogurt bianco o dei fiocchi di latte.😋 .
.
.
.
#burger #lenticchie #legumi #burgerlovers #burgermania #verdure #food #foodblogger #foodphotography #ricette #ricettelight #ricettadelgiorno #ricettelightcongusto #ricettafacile #ricettefit #ricettasprint #ricettaveloce #ricetteveloci #fitfam #fitfamily #fitgirlscook #fitgirlscookbook #lifestyleblogger #lifestyleguide #lunch #lunchtime #lunchbox #curcuma
  • Per chi è sempre alla ricerca di nuove ricette da sperimentare.🤩
    Per chi ha bimbi piccoli e vuole riuscire a far mangiare loro le verdure!🥰
    Per chi ha poco tempo da passare in cucina.😅
    Per chi, come me, la sera deve pensare alla lunchbox per il giorno seguente.🙈
    Per gli amici celiaci perchè la farina utilizzata nell’impasto è quella di mais e il pangrattato può essere specifico per celiaci (oppure omesso del tutto).😉
    Per chi semplicemente ha voglia di qualcosa di buono.😋
    Questi burger vegetali di lenticchie e curcuma sono la soluzione ideale. Provateli e mi direte!🙃
    Burger di lenticchie e curcuma
    ⏰Tempo di preparazione 10 minuti
    ⏰Tempo di cottura 10 minuti
    Porzioni 4 persone
    🥬INGREDIENTI🥬 * 400 g lenticchie lessate
    * 2 carote🥕
    * 1 cipollotto
    * 5 cucchiai farina di mais
    * 2 cucchiai pangrattato
    * 1 cucchiaino curcuma
    * prezzemolo
    * olio extravergine d’oliva
    * pizzico di sale
    🥬ISTRUZIONI🥬 .
    ✅Versate in un mixer o nel bimby le lenticchie insieme alle carote a pezzetti, il cipollotto tagliato a rondelle, il prezzemolo, la farina di mais, un pizzico di sale, la curcuma e un filo di olio extravergine d’oliva. .
    ✅Azionate il mixer per ottenere un composto omogeneo. Se risultasse troppo morbido unite poco pangrattato o farina di mais. .
    ✅Con le mani umide formate dei burger di media grandezza e fateli cuocere per circa 5 minuti in una padella con un filo d’olio. Girate i burger e continuate la cottura per altri 5 minuti. Servite i burger con dello yogurt bianco o dei fiocchi di latte.😋 .
    .
    .
    .
    #burger #lenticchie #legumi #burgerlovers #burgermania #verdure #food #foodblogger #foodphotography #ricette #ricettelight #ricettadelgiorno #ricettelightcongusto #ricettafacile #ricettefit #ricettasprint #ricettaveloce #ricetteveloci #fitfam #fitfamily #fitgirlscook #fitgirlscookbook #lifestyleblogger #lifestyleguide #lunch #lunchtime #lunchbox #curcuma
  • 71 0 6 December, 2019
  • CALCULER SES BESOINS CALORIQUES JOURNALIERS 📝
Notre corps a besoin d’énergie pour fonctionner correctement:
il s’agit du métabolisme basal.
Il varie d’un individu à l’autre.
Il vous indique le nombre de calories utilisées lorsque votre corps est au repos (sans activité physique: travail et sport). Si le corps reçoit plus de calories que ce qu’il en dépense, alors il stocke sous forme de graisse en prenant du poids.
Logiquement, si vous consommez moins de calories que ce votre corps dépense (déficit calorique), vous perdrez du poids!
Mais ATTENTION!
Il est PRI-MOR-DIAL et VITAL de NE PAS DESCENDRE en DESSOUS de votre MÉTABOLISME DE BASE.
Votre métabolisme basal représente l’énergie VITALE à votre organisme pour pouvoir fonctionner correctement!
NE METTEZ PAS VOTRE SANTÉ EN DANGER! ⛔
En consommant trop peu de calories, vous ne perdrez pas de poids.
Au contraire! Votre corps va se mettre en mode «famine».
Votre organisme va stocker tout ce que vous lui donnez, de peur de manquer 🤕
Résultat: votre métabolisme sera bloqué, votre perte de poids sera proche de zéro et lorsque vous remangerez à nouveau normalement... vous reprendrez le double en prévision d’une nouvelle période de «famine».
.
FAUT-IL COMPTER OBLIGATOIREMENT? ⚖
Vous n'êtes obligé de rien! Vous pouvez écouter votre corps en mangeant à votre faim ou manger comme bon vous semble soit de manière "intuitive". Néanmoins, cela peut être utile si vous n'avez pas la notion des quantités, un problème de satiété, ou bien si vous débutez dans votre démarche de changement et que vous avez besoin de repères.
.
COMMENT FAIRE?
Pour perdre du gras, vous devez être en léger déficit calorique. Réduisez votre apport calorique de 400kcal en moyenne, par jour. Pas plus!
Pour prendre du poids, vous devez être un peu au dessus de votre besoin calorique journalier. Mais attention, toutes les calories ne se valent pas!
.
Soyez flexible, ne rentrez pas dans une restriction radicale sous peine de le payer par la suite!
Faites du bien à votre corps et votre esprit avec de bonnes choses saines.. soyez honnête avec vous même… soyez cohérent et prenez le temps de retrouver un équilibre et de bonnes habitudes! 😉
  • CALCULER SES BESOINS CALORIQUES JOURNALIERS 📝
    Notre corps a besoin d’énergie pour fonctionner correctement:
    il s’agit du métabolisme basal.
    Il varie d’un individu à l’autre.
    Il vous indique le nombre de calories utilisées lorsque votre corps est au repos (sans activité physique: travail et sport). Si le corps reçoit plus de calories que ce qu’il en dépense, alors il stocke sous forme de graisse en prenant du poids.
    Logiquement, si vous consommez moins de calories que ce votre corps dépense (déficit calorique), vous perdrez du poids!
    Mais ATTENTION!
    Il est PRI-MOR-DIAL et VITAL de NE PAS DESCENDRE en DESSOUS de votre MÉTABOLISME DE BASE.
    Votre métabolisme basal représente l’énergie VITALE à votre organisme pour pouvoir fonctionner correctement!
    NE METTEZ PAS VOTRE SANTÉ EN DANGER! ⛔
    En consommant trop peu de calories, vous ne perdrez pas de poids.
    Au contraire! Votre corps va se mettre en mode «famine».
    Votre organisme va stocker tout ce que vous lui donnez, de peur de manquer 🤕
    Résultat: votre métabolisme sera bloqué, votre perte de poids sera proche de zéro et lorsque vous remangerez à nouveau normalement... vous reprendrez le double en prévision d’une nouvelle période de «famine».
    .
    FAUT-IL COMPTER OBLIGATOIREMENT? ⚖
    Vous n'êtes obligé de rien! Vous pouvez écouter votre corps en mangeant à votre faim ou manger comme bon vous semble soit de manière "intuitive". Néanmoins, cela peut être utile si vous n'avez pas la notion des quantités, un problème de satiété, ou bien si vous débutez dans votre démarche de changement et que vous avez besoin de repères.
    .
    COMMENT FAIRE?
    Pour perdre du gras, vous devez être en léger déficit calorique. Réduisez votre apport calorique de 400kcal en moyenne, par jour. Pas plus!
    Pour prendre du poids, vous devez être un peu au dessus de votre besoin calorique journalier. Mais attention, toutes les calories ne se valent pas!
    .
    Soyez flexible, ne rentrez pas dans une restriction radicale sous peine de le payer par la suite!
    Faites du bien à votre corps et votre esprit avec de bonnes choses saines.. soyez honnête avec vous même… soyez cohérent et prenez le temps de retrouver un équilibre et de bonnes habitudes! 😉
  • 16 2 6 December, 2019
  • Hasta yo quede 😱😱😳😳 esta mañana cuando me probé el vestido! Cómo ya lo había mencionado este proceso #posparto no ha sido el más fácil. Sin duda alguna ha sido más lento que mi primera transformación... pero aún así he aprendido a tener paciencia, ser perseverante, constante con el trabajo que hago día a día (creo que lo has visto en mis historias). La meta fue siempre clara lograr ponerme este vestido verde sin tener que utilizar ningún tipo de fajas que me quedara cómodo y que obvio cerrara.

Aquí te comparto los resultados desde Octubre 13 hasta el día de hoy. Estoy súper feliz de poder ponerme este vestido en 3 semanas para una boda y que cierre sin estar incómoda!!! Este es solo un pequeño logro más... sigo enfocada en mi meta final. Pero no quiero seguir sola por eso te quiero invitar a que juntas sigamos trabajando en nuestras metas saludables porque aún hay prendas en mi closet que no me quedan como yo quisiera y estoy casi segura que también es el caso contigo.

Si te lo propones lograrás ponerte ese vestido que tanto anhelas antes de que termine el año. La clave es tomar ACCIÓN HOY!!!
—
My face 😱😳 this morning when I tried on the dress 👗! My  postpartum journey has not been the easiest. Without a doubt it has been slower than my first #transformation, but I have learned to be patient, consistent with the work I do every day (I think you've seen it in my stories). The goal was always clear to fit into this green dress without having to use any type of girdles that would be uncomfortable and that it obviously closed.

Here I share the results from October 13 to today. I am super happy to be able to wear this dress in 3 weeks for a wedding and have it close without being uncomfortable!

This is just one more small achievement... I remain focused on my final goal. But I do not want to do this alone so I want to invite you to continue working on our healthy goals together because there are still clothes in my closet that do not fit me as I would like and I am almost certain that it is also the case with you.

You too can wear that dress that you so long for before the end of the year???! Take ACTION & join my last bootcamp of 2019! #postpartumbody
  • Hasta yo quede 😱😱😳😳 esta mañana cuando me probé el vestido! Cómo ya lo había mencionado este proceso #posparto no ha sido el más fácil. Sin duda alguna ha sido más lento que mi primera transformación... pero aún así he aprendido a tener paciencia, ser perseverante, constante con el trabajo que hago día a día (creo que lo has visto en mis historias). La meta fue siempre clara lograr ponerme este vestido verde sin tener que utilizar ningún tipo de fajas que me quedara cómodo y que obvio cerrara.

    Aquí te comparto los resultados desde Octubre 13 hasta el día de hoy. Estoy súper feliz de poder ponerme este vestido en 3 semanas para una boda y que cierre sin estar incómoda!!! Este es solo un pequeño logro más... sigo enfocada en mi meta final. Pero no quiero seguir sola por eso te quiero invitar a que juntas sigamos trabajando en nuestras metas saludables porque aún hay prendas en mi closet que no me quedan como yo quisiera y estoy casi segura que también es el caso contigo.

    Si te lo propones lograrás ponerte ese vestido que tanto anhelas antes de que termine el año. La clave es tomar ACCIÓN HOY!!!
    —
    My face 😱😳 this morning when I tried on the dress 👗! My postpartum journey has not been the easiest. Without a doubt it has been slower than my first #transformation , but I have learned to be patient, consistent with the work I do every day (I think you've seen it in my stories). The goal was always clear to fit into this green dress without having to use any type of girdles that would be uncomfortable and that it obviously closed.

    Here I share the results from October 13 to today. I am super happy to be able to wear this dress in 3 weeks for a wedding and have it close without being uncomfortable!

    This is just one more small achievement... I remain focused on my final goal. But I do not want to do this alone so I want to invite you to continue working on our healthy goals together because there are still clothes in my closet that do not fit me as I would like and I am almost certain that it is also the case with you.

    You too can wear that dress that you so long for before the end of the year???! Take ACTION & join my last bootcamp of 2019! #postpartumbody
  • 373 41 5 December, 2019
  • My current favorite lower body stretch series! Hits all the good stuff 🥰
.
I’m sore from my Equinox and Barry’s classes! Whew baby 🔥
.
What are your go to lower body stretches?
.
Wearing my @ponyohair always 💁🏼‍♀️
  • My current favorite lower body stretch series! Hits all the good stuff 🥰
    .
    I’m sore from my Equinox and Barry’s classes! Whew baby 🔥
    .
    What are your go to lower body stretches?
    .
    Wearing my @ponyohair always 💁🏼‍♀️
  • 51 3 5 December, 2019
  • PROGRESS VIDEO:
ThinTea customer @belleamebeautix sent in a Detox Video Review❤️ Here's what she had to say #ThinTeaFeedBack 💙 REAL PEOPLE. REAL RESULTS. 
Feel confident in your own skin & Start your journey towards a Healthier you with ThinTea🍃☕️⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ 🎅🏼❄️🎁 • CHRISTMAS SALE • ☃️🦌🎄
30% OFF STOREWIDE! 
Discount Code: XMAS30
🌏FREE Shipping Worldwide🌍 ⠀⠀⠀⠀⠀⠀⠀
Order Here: 👇🏼👇🏼👇🏼👇🏼
https://www.thintea.com.au/discount/xmas30
  • PROGRESS VIDEO:
    ThinTea customer @belleamebeautix sent in a Detox Video Review❤️ Here's what she had to say #ThinTeaFeedBack 💙 REAL PEOPLE. REAL RESULTS.
    Feel confident in your own skin & Start your journey towards a Healthier you with ThinTea🍃☕️⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ 🎅🏼❄️🎁 • CHRISTMAS SALE • ☃️🦌🎄
    30% OFF STOREWIDE!
    Discount Code: XMAS30
    🌏FREE Shipping Worldwide🌍 ⠀⠀⠀⠀⠀⠀⠀
    Order Here: 👇🏼👇🏼👇🏼👇🏼
    https://www.thintea.com.au/discount/xmas30
  • 20 8 5 December, 2019
  • I am SOOOO swamped during the holidays at work and all other activities that go on.  Therefore this weeks dinners were super super simple! No I typically don’t buy the pre flavored veggies like this, but wow was this yummy! I did seared ahi tuna again on top but could substitute for any protein you wish! THIS LITERALLY TOOK 5 minutes.... NO EXCUSE that you don’t have enough time! — followed by a bowl of puffed rice cereal & protein powder 😍 .
Side note... look at how much cheese the picture on the package shows compared to what it actually looks like 🤣🤣🤣
  • I am SOOOO swamped during the holidays at work and all other activities that go on. Therefore this weeks dinners were super super simple! No I typically don’t buy the pre flavored veggies like this, but wow was this yummy! I did seared ahi tuna again on top but could substitute for any protein you wish! THIS LITERALLY TOOK 5 minutes.... NO EXCUSE that you don’t have enough time! — followed by a bowl of puffed rice cereal & protein powder 😍 .
    Side note... look at how much cheese the picture on the package shows compared to what it actually looks like 🤣🤣🤣
  • 11 5 5 December, 2019
  • Transformation Wednesday ‼️‼️🎉 this is about a 2 and a half year transformation! Those hammies and bis poppin tho😼
_____
This left photo was around the same time I started my fitness account. 
It takes time. 
It isn’t easy, it’s really really hard. 
There are days I look at myself and ask why are you doing this? You haven’t made any progress. 
There are days that are good where I can see my progress and it makes me so happy. But it’s not always a good experience. 
Changing your lifestyle is not an easy thing to do. Its hard. It has its good and its bad days. But in the end it’s so worth it. 
______
You feel better. 
You see progress. 
It becomes a habit. 
You soon forget about all the bad moments , because they don’t matter 😝
  • Transformation Wednesday ‼️‼️🎉 this is about a 2 and a half year transformation! Those hammies and bis poppin tho😼
    _____
    This left photo was around the same time I started my fitness account.
    It takes time.
    It isn’t easy, it’s really really hard.
    There are days I look at myself and ask why are you doing this? You haven’t made any progress.
    There are days that are good where I can see my progress and it makes me so happy. But it’s not always a good experience.
    Changing your lifestyle is not an easy thing to do. Its hard. It has its good and its bad days. But in the end it’s so worth it.
    ______
    You feel better.
    You see progress.
    It becomes a habit.
    You soon forget about all the bad moments , because they don’t matter 😝
  • 1,443 231 4 December, 2019
  • WHAT I EAT IN A DAY: 2000 calories (130~ protein, 250~ carbs, 50~ fat)
.
.
Haven’t done one of these in a longggggg time but this is probably the most common DM I get so thought I’d share a typical day of eating 🍽 not currently following a meal plan atm - these are my macros on a upper body/ rest day and then I have higher carbs on lower body days🥯🥳
.
.
please let me know if you like these types of posts (food/nutrition/ meal prep related😋)
.
.
💗MEAL 1: 200g 0% fat Greek yogurt, 15g @happywayau chocolate protein powder, handful of frozen berries, 10g dark choc + 15g peanut butter
💗MEAL 2: chicken breast, 100g wholemeal pasta, tbsp olive oil, beetroot, cherry tomatoes + spinach
💗SNACK: 1 bagel thin, 1 banana, 15g @myproteinuk white choc protein spread
💗MEAL 3: chicken breast, 1/2 pack of thai jasmine rice + brocolli
💗MEAL 4: 70g oats, grated courgette, 15g happywayau protein powder + 20g dark chocolate
.
.
These macros/ calories are personal to me- pls never copy someone else’s calories/macros assuming it will work for you. Everyone’s metabolism is completely different and your calorie/ macronutrient intake is completely dependent on so many variables (your goals, age, height, activity level, lean body mass, your training etc)💓
  • WHAT I EAT IN A DAY: 2000 calories (130~ protein, 250~ carbs, 50~ fat)
    .
    .
    Haven’t done one of these in a longggggg time but this is probably the most common DM I get so thought I’d share a typical day of eating 🍽 not currently following a meal plan atm - these are my macros on a upper body/ rest day and then I have higher carbs on lower body days🥯🥳
    .
    .
    please let me know if you like these types of posts (food/nutrition/ meal prep related😋)
    .
    .
    💗MEAL 1: 200g 0% fat Greek yogurt, 15g @happywayau chocolate protein powder, handful of frozen berries, 10g dark choc + 15g peanut butter
    💗MEAL 2: chicken breast, 100g wholemeal pasta, tbsp olive oil, beetroot, cherry tomatoes + spinach
    💗SNACK: 1 bagel thin, 1 banana, 15g @myproteinuk white choc protein spread
    💗MEAL 3: chicken breast, 1/2 pack of thai jasmine rice + brocolli
    💗MEAL 4: 70g oats, grated courgette, 15g happywayau protein powder + 20g dark chocolate
    .
    .
    These macros/ calories are personal to me- pls never copy someone else’s calories/macros assuming it will work for you. Everyone’s metabolism is completely different and your calorie/ macronutrient intake is completely dependent on so many variables (your goals, age, height, activity level, lean body mass, your training etc)💓
  • 1,061 90 4 December, 2019
  • Reasons why I rarely snap progress pictures like this anymore (well first of all because I’ve gained about 15-20 pounds this year which you can read about why in one of my previous posts 😭) but alsooo swipe to witness a glimpse of the chaos I get to enjoy on the reg. 🤸🏼‍♀️👧🏼👦🏼👱🏼‍♂️🐶 (Literally couldn’t even manage to match my workout shoes today. I had one pink Nike and one purple Nike on... and no, it definitely wasn’t on purpose) 🤦🏼‍♀️ This is the best you gonna get @fitgirlsguide // a day late and a dollar short but better than nevaaahhh. Who can relate? 🤓📸
  • Reasons why I rarely snap progress pictures like this anymore (well first of all because I’ve gained about 15-20 pounds this year which you can read about why in one of my previous posts 😭) but alsooo swipe to witness a glimpse of the chaos I get to enjoy on the reg. 🤸🏼‍♀️👧🏼👦🏼👱🏼‍♂️🐶 (Literally couldn’t even manage to match my workout shoes today. I had one pink Nike and one purple Nike on... and no, it definitely wasn’t on purpose) 🤦🏼‍♀️ This is the best you gonna get @fitgirlsguide // a day late and a dollar short but better than nevaaahhh. Who can relate? 🤓📸
  • 149 14 4 December, 2019
  • Выходные они такие 😊
Ну кто не любит в выходные побыть дома с семьёй, когда никуда бежать не надо!?
На улице брррр 🌨️
А дома уютно и тепло, и обязательно вкусно пахнет пирогом👌
Но мы же #наспорте поэтому и пирог наш #безсахара
Морковно-имбирный бисквит +творожный крем + 🌰🌰
1️⃣ Смешиваем : 1 🥕, 1 🍏, 1/2 🍋, 2🥚🥚, 2 белка, 40 г рисовой муки + 40 г миндальной муки + кусочек имбиря +сахара заменитель +корица + разрыхлитель .
2️⃣ Все блендерим до однородной массы.
(должна получиться консистенция густой сметаны)
3️⃣ Запекаем в силиконовой форме = 30-40 мин. Остужаем.
4️⃣ Готовим крем : смешиваем 0% творог 150 г + маложирную Рикотту + #фитпарад 
5️⃣ Собираем торт : (должно получиться 3-4 коржа, уж как разрежется 👌
Корж + слой крема + слой измельчённых грецких орехов +мандарин по желанию - повторяем 3-4 раза и отправляем в холодильник на ночь ❗

Сверху посыпаем орешками, цедрой лимона и обязательно корицей 😊😊😊
Корица и имбирь в сочетании с морковный бисквитом - это просто бомба 💣💥
Не благодарите ☺️ Лучше напишите, будете готовить?
#ппрецепт #dietary #nosugar #fitfood
#lowcaloriediet #выпечка #ппторт #надиете
#едабезвреда
#сыроедение
#fitgirlscook
#fit
  • Выходные они такие 😊
    Ну кто не любит в выходные побыть дома с семьёй, когда никуда бежать не надо!?
    На улице брррр 🌨️
    А дома уютно и тепло, и обязательно вкусно пахнет пирогом👌
    Но мы же #наспорте поэтому и пирог наш #безсахара
    Морковно-имбирный бисквит +творожный крем + 🌰🌰
    1️⃣ Смешиваем : 1 🥕, 1 🍏, 1/2 🍋, 2🥚🥚, 2 белка, 40 г рисовой муки + 40 г миндальной муки + кусочек имбиря +сахара заменитель +корица + разрыхлитель .
    2️⃣ Все блендерим до однородной массы.
    (должна получиться консистенция густой сметаны)
    3️⃣ Запекаем в силиконовой форме = 30-40 мин. Остужаем.
    4️⃣ Готовим крем : смешиваем 0% творог 150 г + маложирную Рикотту + #фитпарад
    5️⃣ Собираем торт : (должно получиться 3-4 коржа, уж как разрежется 👌
    Корж + слой крема + слой измельчённых грецких орехов +мандарин по желанию - повторяем 3-4 раза и отправляем в холодильник на ночь ❗

    Сверху посыпаем орешками, цедрой лимона и обязательно корицей 😊😊😊
    Корица и имбирь в сочетании с морковный бисквитом - это просто бомба 💣💥
    Не благодарите ☺️ Лучше напишите, будете готовить?
    #ппрецепт #dietary #nosugar #fitfood
    #lowcaloriediet #выпечка #ппторт #надиете
    #едабезвреда
    #сыроедение
    #fitgirlscook
    #fit
  • 75 4 30 November, 2019