It's the weekend! Fear used to cripple me when it came to the weekend and eating and going out. At one point I would avoid going places thinking "if I stay home I won't eat bad stuff." Or I would obsess with how I could find something on the menu that was healthy enough to make me feel ok about eating it, and not feel guilty later. 🙊life is too short not to eat the nachos. Perfectionism was no way to balance. And I realize how, eating healthy the majority of the time and having a better mindset leads me to actually enjoy myself when I do go out and have a "treat" that I want. And I can leave happy and not panicked about what I just ate. I know it didn't take me 1 meal to get healthy, and it won't make you unhealthy from one dinner. It's about the balance. Also I learned that balance doesn't mean 4 meals consisting of nachos a weekend either 🤣 you live and you learn. Just don't forget to live. ❤️ #happy#healthy#love#cleaneating#fitness
Two of our awesome Fitfluence ladies @lululemonuk #sweatlifefestival today. Both of these girls have been to our events and both of them are paving the way in their own careers in wellness. Go give them a follow to share their journey, you'll usually catch them working out, training clients and basically being absolute babes. Keep an eye on the shiny new Fitfluence website next week for all the gossip from the #sweatlifefestival 💖 #fitfluence#fitfriends
just another oatmeal bowl drowned in hemp seeds ¯\_(ツ)_/¯ ever wonder why i'm so obsessed w hemp seeds? not only are they aesthetically pleasing, they have healthy digestive properties, essential fatty acids, and over 10g of plant protein per serving 🌱 they have a really mild, nutty flavor and go with anything from oats to smoothies to salads! give em a try if you find them - i get mine at @traderjoes for a great price 👌
SO MUCH LOVE FOR M U A Y T H A I 💕 I've been focusing a lot on my core this week, so I've been sneaking in some abs sessions before Muay Thai classes etc - Really enjoy Siam's small open gym ☝🏼#muaythai#thaiboxing
Just a little reminder to say that even if the past didn't turn out like you wanted it to, doesn't mean your future can't be better than you ever imagined ✨ I really believe that happiness is a choice and by making the decision every single day to live a more positive life you can do / be anything you want 💁🏼I honestly was such a negative person for years and always blamed my circumstances for not being able to achieve things but so long as you work hard and surround yourself with good people who want to see you do well you WILL get to where you want to be!
I do love food chemistry🥘❤️Food Chemistry is the study of chemical processes and interactions of all biological and non-biological components of foods.
Learning how to maximize your health and energy without having to eat more. Learn about the chemistry of food, and how certain foods that are eaten together can benefit you, and how other foods that are eaten together can actually minimize the benefits from those foods. The timing of when you should eat certain foods is also important. Like if you eat bread before your main meal you could spike your blood sugar and amp up your appetite. But if you eat the bread after your dinner you will slow down the process of carbohydrates turning into sugar. Food combinations also effect flavor and taste. You can eat the same healthy foods everyday, but there are some foods that you shouldn't eat all the time every day. it is important to vary your diet to make sure that you are covering all your nutritional needs, and that you're not getting too much of any one food, because some foods can be harmful to certain people, and you could also develop intolerances. You should also know which vitamins that should be taken together for maximum effect, and know which supplements that should not be taken together.
Here I present you some examples for lunch that will help you lose your stubborn fat 💪🏻💪🏻 #food#chemistry#eatclean#healthy#health#fit#fitness#stayfit#gym#training#body#workout#running#jogging#protein#weightloss#weightlossjourney#fat#fatloss#bbg#bbgcommunity#yoga#veggies#vegetables#eggs#diet#nutrition
When natural foods give you such beautiful colours, why would we ever need artificial ones?? Today's post-workout smoothie, my favoured savoury tarte recipe as well as several great health benefits of beetroot are up on popcornandpyjamas.me so go click the link in my bio and have a read! #healthy#happy#smoothie#popcornandpyjamas
part of my breakfast this morning - @eatingevolved keto cup with organic crunchy peanut butter + bee pollen 🐝🌼 loving this combo!
bee pollen may sound weird, but it is rich in antioxidants and detoxifiers that help support healthy immune and cardiovascular systems 💛 #balancebykim
Saturday morning run complete! It's an overcast, steamy morning and I woke up to thunderstorms, which I ❤️. But, the ☔️ stopped just in time for me to head outside🙌 Now it's time to make pancakes 🥞 for my family! #bbgmoms#bbgmums#bbgcommunity#bbg
I haven't been running much lately because I unfortunately lost a toenail a few weeks into my Chicago Marathon training. I know this happens to runners all the time but it's my first toenail casualty and I'm a big baby. It's finally starting to heal and not hurt as much so I went for a 4 mile pace run on the treadmill. As you can see, I'm drenched in sweat and that's the best way to start out a Saturday morning 🏃🏼♀️💦
//My routine// 30 minutes before a workout: eat 100 calories worth of oatmeal sweetened with stevia and berries. 15 minutes before a workout: use @wmnutrition 's preworkout that goes straight into your mouth from the packet. Then I eat a stick of gum. (I swear it helps with not getting too thirsty during cardio) -AWESOME WORKOUT- After workout: I eat 100 calories worth of protein powder or a 100 calorie protein shake. I also eat a smoothie with 1/2 banana, 1-2 handfuls of spinach, and water blended. This routine is my go to for having mega energy during a workout and replenishing/preventing hunger after my workout. Hope it helps!❤️ .
Get my easy meal plan with the link in my bio!❤️#healthychoices#fitlife#mealplan#fitmom#bbg#bbgmums#bbgmoms#bbgcommunity#bbgsisters#kaylaitsines
Seriously the past couple of days were filled the worst luck I've had in a very long time. Still struggling a little bit but I woke up early this morning went for an incredible run and got a fresh cup of coffee from my favorite shop 😍☕️✨
Sometimes life kicks you while your down but eventually things turn around 👍🏼 here's to making your own luck and kicking life's little 🍑💪🏼
I know people say this a lot, but I'm starting to believe it.
We were on our way to a wedding last night 5 hrs away and ran over a tire, messed up the bumper, some computer box fell and some of the plastic burned from it. We had to turn around and go back home, take the car to the shop and miss the wedding.
Am I upset?! Not really.
Could something worse happen? Yes.
It's the same in any situation. Life will NOT always go as planned, but your attitude will make the difference.
So thank You God for protecting us and life goes on ✌🏼
I didn't quiiiite get to the end of this one, but I did try a higher grade so that's nice 💁🏻 Took Callum with me this time and got him to take me through a few new problems, and had a much much better session than I did on Tuesday! Looking forward to a few morning climbs next week and hopefully some improvements 🤞#whoop
These turmeric golden milk pops are the most popular in #glowpops -- you've got all the ancient Ayurvedic healing magic ✨ in an insanely addictive spicy sweet pop. Head over to @thefeedfeed stories, where I share exactly how to make them, and STAY COOL 😎(it is so freaking hot in NYC right now, I really can't). This weekend is all about finishing up trip prep -- headed to Aix en Provence, Annecy, and Iceland in just a few days, if anyone has any recommendations for must sees/dos/eats!
M O R N I N G 💚
Some mornings I still find it so difficult to get up. I'm not sure why. I guess a lot of us mom's who have to spend so much time alone entertaining our kiddos during the summer kind of start to dread the monotony. Or maybe that's just me with my VERY energetic little dude! 😜
Once I get myself up, I pour that first cup of coffee and head out to the sunroom to let the dogs out. Sometimes I just have to take a few minutes to stand there and think about all the things I am grateful for and all of the ways I have grown and changed over the year. When negative thoughts creep in and I feel like I'm failing or not as good as someone else on social media, I just have to stop and look around. My kids are healthy and happy, we have a beautiful home and 2 crazy pups, my husband/best friend of almost 18 years still thinks I'm awesome, and I have kept this plant alive for more than a month! 💚
There are so many amazing reasons to get out of bed every morning! 💪🏼☕️☀️🌿
I know what you are thinking, "Erica what the he** am I looking at right now?" Don't be fooled by the look but this baby was macro friendly, high protein, french toast bites 😍
Super easy, took three slices of thin whole wheat bread, brushed w egg whites mixed with cinnamon and stevia, then glazed over with a protein spread (@questnutrition cookies n creme) and cooked in a pan on medium heat, then sliced into tiny squares 🎉
Might add this baby to my eBook, we'll see! 🤔
Happy Saturday friends! Any fun plans?! 👇 👇 👇
I just got back from the gym, now off to work 😊
quick & easy toasts this morning that were eaten in the car en route to LA 🙋🏼🤗 these toasts got: greek yogurt mixed with @vitalproteins, @wild_friends cinnamon raisin PB, strawberries & blueberries, hemp seeds & cacao nibs, & a drizzle of @wedderspoonofficial honey 🤤 this combo NEVER gets old🙌🏻 have a great day everyone!!
Ok y'all, so I promised I would post a video of this! 😂 @propelwater really pushed my balance yesterday! It was a great workout and a lot of fun!
My sessions today start in an hour and I can't wait! Make sure to check my Stories for all the little moments throughout today!
#blogfest @ideafit #ideaworld
My hair grows and grows! Doubting about cutting it short(er) again or let it grow longer! 💇🏼 Favorite shirt at the moment: Zara red stripes and badges of the @annanooshin shirt! 🍟 No fries for dinner though, homemade pumpkin soup (yummm!) and off to work!
🔵Med Ball Madness🔵
Added these 3 moves to the end of a workout this week & whoa whatta 🔥burn 🔥| 12 reps x 3 sets |
Did you know multi-planar movements + creating an unstable environment makes your body work HARDER and gives you a more challenging workout? Try it out! 💦 #SweatIsMagic 💦
Week one done! My #whole30approved breakfast this morning was very yellow (my favorite color) ☀️💛😊
Tonight I am going to a boxing event and out for pizza with some friends. I'm not gonna lie, I've been really anxious about being around pizza and beer and not being able to participate - I feel like I've been missing out on a lot just because of my diet, and that sucks. My boyfriend is being as supportive as he can be, but I don't really have anyone who really knows what I'm going through or the right things to say. I'm hoping Instagram will provide the community of support that I want so badly. Wish me luck tonight and heading into the hardest week of #whole30#whole30breakfast#whole30life#whole30day7#whole30meals#whole30recipes
Sunday Scaries - Top 6 Hangover Remedies - up on the blog NOW.
I thought about posting this on Sunday... but if you have a big night ahead of you these tips may come in handy sooner rather than later.... Stock up on that Pedialyte 💦
You know the drill, link in bio 💃🏼
Happy Saturday babes 🥂
Ps. This is a fireball shot that I immediately regretted. Anything cinnamon I just CAN'T. What's your most hated shot? 🤢
Ran out of breakfast ideas (hey, it happens 🤣), so today it's a random bowl of goods that turned out 💯. Grab a bowl, toss in a warmed raw/vegan/paleo chocolate crepe from @wrawp (this is a new product not released yet but coming soon to a theatre near you!), chop up a PB chocolate chip @perfectbar (obsessed!), add some strawberries & banana and call it a day!!! My friends at @wrawp are asking that you visit their kickstarter campaign (link on their page). They are trying to raise money to bring the cost of their amazing raw/vegan/paleo wraps down to make them more accessible to consumers ❤️!
PS - If you are around today, come stop by @wholefoods in Noe Valley! I will be there from 11-2pm showing off my new smoothie recipe featuring @organicgirl butter lettuces. It will be super fun - win prizes - come say hi. Happy Saturday!
Hola happy Saturday 😆
I did my full body workout today (full workout below) and I am pooped 💩 I tried a different approach this morning and went heavier on my lifts. Not to a one rep max level (I'll talk about this on another post) but enough to decrease my reps and my muscles are already sooore.
Give it a go, I've included my weights jus as a reference but please remember everyone is different and I am sure some of you can lift more than me, some can lift less so 👂to your body and do what works for you. To give you a guideline, you should find the last 2 reps difficult but not impossible. Let me know how you get on 💪
. . .
Full body workout:
Cross trainer 10 mins
Back squats 3 x 8 (60kg)
Glute bridges (with leg extension machine) 3 x 8 (50kg)
Deadlifts 3 x 8 (45kg)
Single leg press 3 x 10 each leg (50kg)
Leg press 3 x 10 (120kg)
Wide grip lat pull downs 3 x 8 (35kg)
Seated shoulder press 3 x 6 (14kg dumbbells)
Dumbbell row 3 x 10 each side (14kg dumbbells)
Dumbbell chest press 3 x 10 (16kg dumbbells)
Weighted lunges 3 x 10 each leg (18kg dumbbells)
Push ups 3 x 10
Hanging leg raises 3 x 10
Sit ups 3 x 10
Pulses 3 x 10
Handstand hold 3 x as long as possible
Bar hangs 3 x 30 secs
HIIT sprints on treadmill 5 sets of 30 seconds on, 30 seconds off
Friday night my boyfriend and I crushed these delicious nachos! Fresh melted cheese, black beans, diced tomatoes, super good grilled chicken, with sour cream😻 I did a pretty good job this full week eating 90% clean and went to 5 @orangetheory workout classes. Safe to say a treat was in order!!🙌🏼 This pic doesn't even do them justice!
Quick run in the park this AM followed by some weight and band work back at the hotel. You really need SO LITTLE to be able to get a good workout in. More props ➡️ more complicated ➡️ not always better. You can challenge yourself P L E N T Y with open road, a resistance bands and some light weights. 💪🏼 Let me know if y'all would want to see some simple exercises you can do at home/at the gym and I'll throw together a blog post! Happy Saturday! xx
Day 20! Kale from a neighbour's garden, prosciutto, zoodles, olives, tomatoes and homemade pesto. Yes! Followed by watermelon and some 100% dark chocolate.
Overall I'm feeling great, blood sugar is stable all day and I'm enjoying what I'm eating. But for some reason I'm craving a cupcake right now... not even the cupcake just the icing... a tub of icing. Yes. 😂
Toastin to Saturday ✌🏼 ways 😎gotta give myself some options, ya know? 😏 going to lay by the pool for the day, lets cross our fingers I don't melt in this heat 😅have a happy Saturday friends!!! ☀️
👉🏼[piece of sourdough toasted and cut in half + one side spread with @fourthandheart garlic ghee + avo + @vitalfarms egg + pepper + @primalpalate breakfast blend + other side spread with whole milk organic ricotta + fresh blueberries + @wedderspoonofficial manuka honey drizzle + hemp seeds]
🙋🏼 Anyone else's mind a battlefield? Trying to conjure up self-discipline and being kind to yourself in your mind? 🙋🏼 I'm getting better at it. I've read a bit about building positive momentum. As we make good choices, we gain momentum, and it's easier to continue to. If we mess up - it's all up to how we frame the mistake in our minds as to whether we'll be able to get the momentum going or not.
Miss a Monday? Who cares? There's still Tues-Sunday to get it done. Last week I didn't even get started until SATURDAY (granted, I wasn't even going to try LISS). 🌞 Happy Weekend! We're at my brother's cottage and I'm planning to get a run and legs in today. I haven't run in probably a year and a half!!! 👟👟
welcome to the freakin weekend!! started my first weekend off by signing a lease and then celebrated with this wonderful waffle creation 😋 gotta run some errands before move in begins this afternoon so I am off! let the first weekend in DC begin! ✌️#cleanplateclub#ethicaleating .
dEATS: 1 oat waffle // 1/2 with crunchy PB + mango + chia seeds & 1/2 with @kitehillfoods cc + cherries + pepitas