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First week is always the hardest, but most important. Sharing my Meal Plan with a group of ladies this week and so far it's been great! Helps me stay accountable knowing others are doing it too ✌🏻All portioned out based off height and weight 🌿💁
With a bit of chill powder for taste and red tomato sauce
Still time to join group if you want in....just reach out to me 💟
Darf ich vorstellen: Amy 😊Die kleine Maus von Herzmanns Eltern. Am liebsten würde ich sie immer mit einpacken, wenn wir nach Hause fahren🙈
Wie versprochen, gibts neben der Transformation heute Morgen (Danke an dieser Stelle für euer tolles Feedback!!😍) noch ein paar Informationen - und zwar über die Diätform des Carb Cycling (wird auch in Erhaltungs und Aufbauphasen eingesetzt mit angepasster Kalorien und Makronährstoffaufteilung). Die Philosophie ist folgende: Die Kohlenhydratmengen werden dem jeweiligen Trainingspensum angepasst. Das Protein wird bei ca. 1,5g pro kg Körpergewicht gehalten, die Kohlenhydrate je nach Training verändert. Fett wird varriert und bei weniger Kohlenhydraten angehoben. Ich bin absoluter Freund dieser Ernährungsweise! Bei mir sah es immer folgendermaßen aus: Am Beintag gab es viele Kohlenhydrate, am Rückentag moderate und am Schulter und Restday so gut wie keine.
🔸️Vorteile: Durch eine hohe Proteinzufuhr wird dem Muskelabbau entgegengewirkt. Es entsteht auf lange Frist kein Mangel - denn alle Makronährstoffe werden ausreichend zugeführt. In verschiedenen Studien wurde ein positiver Effekt des Wechsels der Kohlenhydratmengen auf die so genannte Thermogenese des Körpers festgestellt - der Verbrennungsmotor wird also optimal "befeuert".
🔸️Nachteile: Heißhungerattacken können an NoCarb-Tagen entstehen. Es erfordert einigen Aufwand - die Nährstoffe ausrechnen - jeden Tag "anders" kochen - aber wenn man sich eingegroovt hat, ist das halb so wild! Wichtig ist auch hier wieder: im Defizit bleiben! Da muss man gut nachrechnen!
Interessiert euch die genaue Makroverteilung mit der ich gearbeitet habe?Dann lest morgen weiter. Und wie immer: Falls Fragen da sind: Schreibt mir gerne!
Habt einen schönen Abend!💗
Offseason is finally here 🤗 and I am sooooo proud of the shape I brought to stage this year 🙏😊 I worked harder then ever before, gave 100% and all that hard work paid off 💪
🏆 Austrian champion
🏅 7th place at EVLS Prague in Woman bikini and 10th place in Junior bikini class
🏅 4th place at Maxximum open in Junior and 5th place in Woman's Bikini
I am super happy with the results and so proud of myself 😊 but after 4 competitions my body needs to rest and get healthy again. I started my reverse diet today and want to keep a healthy lean shape 😊
THANKS to my sponsors: @biotechusa @angelcompetitionbikinis @bigpower.fit and coach @coach_burak and to all my friends for the support ❤️❤️❤️
@felixwagnerfitness @sarahstroblmair @minneymouse20 @chiaranielsenfitness @arnoldinasdiary
It’s just one of those days y’all. A little extra inspiration is needed! So here we go, thank you @thoughtcatalog for the great read. >> “You can do this. You can finish whatever it is that you are struggling to start or have already started.” .
Same dress, different moods, still fly, still a boss.
Multifunctional Shawl and Fly Dress recreated out of repurposed material.
One of a kind items! Shop Now! Link in Bio.
Never been afraid of 'getting too bulky', fitness has made a huge improvement in the quality of my life. For me, it's about challenging myself to become the best version of me. What does fitness mean to you? Tell me!
Never underestimate the power of visualization and taking action to make it happen.
So many dreams within my heart have been manifested into my reality. How?
By focusing on it, feeling it as if it's already happened, praying for it, trusting that it will, and then finally WORKING HARD FOR IT!
So many dreams within my heart have yet to be manifested, but I know that I know that I know that as long as I continue on my path, it will happen.
Never lose faith. Never lose vision. Always BELIEVE.
Continue working towards it, especially on days when it feels far away.
You and your dreams are worth it, and I want to celebrate YOU and every milestone of your journey! 💯
S W I P E —>
📲 I was so thrilled to wake up to a text with some progress pictures of my girl Cammie, who has been using our nutritional cleansing system for only 23 days today! She looks incredible and feels better than ever. 👏🏼🎉
I love how this system has a money-back guarantee, but sets you up for SUCCESS with the most convenient nutrition to implement into any lifestyle!
I LOVE that I’m in the business of HELPING people! 🙌🏼 I help people feel their best, look their best, gain strength, energy, and a new excitement about their health.
If you’ve been on the fence about trying this, contact me at firstname.lastname@example.org and we can chat to see if this is a good fit for you. 💌
Happiest Tuesday, friends!
“If you want to change your life, then CHANGE YOUR LIFE.”
💜Tuesday Tips 💜
This weekend has been extremely busy for me with my cousins 21st and my Nieces christening. I also started peak week on Sunday for my first show this year with @pca_official Midlands!
Dieting down can be tough, planning and preparing for a competition is not easy, especially when general life situations occur..Here are my top tips for cutting for competition which will make the whole process much easier for anyone thinking of doing a competition...
▪️Don’t overdo your cardio – Although you want to get lean, doing excessive cardio can be detrimental to your fat loss goals. Getting a correct balance is key. Too much cardio can also burn muscle which in turn will reduce your metabolic rate.
▪️Hunger vs Cravings- There is a huge difference between these. Cravings are commonly linked to emotions such as stress. Cravings make you want to eat anything and everything you can’t get you mind off, which more often than not when dieting, are calorie dense foods! Most success with cravings is to reward your brain with something different such as a walk or a nice long relaxing bath or pamper session. I personally prefer a nice long country walk followed by a chocolate coconut green tea. However, if you are hungry on your diet then look at high volume low calorie foods such as vegetables- macro track these in to hit your diet goals.
▪️Accountability: Be accountable for your effort and actions towards reaching your goals, I find it beneficial to keep a diary along with dated check in pictures, diet and cardio. This way I am able to monitor my own progress yearly and use this to bring a better package to stage using the judges feedback along with the help of my coach.
▪️Spread your meals: By eating regularly and often will keep your metabolism high, you will enjoy your food more and feel satisfied with your diet. By leaving long gaps between meals is asking for trouble, you will be starving and as your body is in starvation mode it will crave all junk food under the sun for a fast energy rush.
▪️Exercise: I find it better when leaning down to spread my exercise out over the day, I find this keeps my metabolism higher 😃💋
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