After being away all week living on protein bars and zoats, not tracking consistently everything I ate and training only 2 days; note that the week before that I had been dealing with an injury that also stopped me from doing my usual training 🤦♀️
Weight: 52.5 kg
Woke up feeling pretty lean. I did a lot of running around on my clinical shifts so I think that’s why my weight was on the lower end of the scale
This is proof that if you arnt able to stick to your usual routine for a while you won’t gain an extra 5 kgs and loose all your progress 🙅 you may have to work back up to where you were but it’s not going to make a massive impact and you will be back training like usual before you know it 👊
This week I plan to get back to my usual training stating my weights lighter as I have had time off not training my legs much due to my recent injury and have mostly done what ever I felt like when I went into the gym. This week will be hard to ease back into usual training but I couldn’t be more excited 😁
So you'll see the first date I logged was April 2016...dramatic drop to July 2016...then things go a little pear shaped 😂🤦🏻♀️ looking at the graph I've been between 61-63kg on approx (!) 1900-2000 calories since June which I'm fine with, my focus is now on losing body fat rather than "weight"...but daily weigh ins are still a good gauge that I use, along with occasional progress pictures, how my clothes fit and most importantly how I feel! Im dropping calories slightly to 1850 just to see how I get on...I'm rubbish with a big deficit just end up binging come Thursday 🙈 #teamrh#rhfitness#teamrhfitness#iifym#macrocounting
Yesterday was fine food wise but then had 2 pints of cider so was over calories slightly! Today was perfect though 🙌🏼:
- breakfast was marmite on toast (211 calories)
- lunch was cheesy tomato and vegetable pasta (544 calories)
- had a packet of crisps as a snack! (108 calories)
- dinner was turkey meatballs with couscous and a Greek salad (507 calories)
- then had two squares of dark chocolate as dessert! (116 calories)
Finishing on 1484 calories (185g carbs, 78g protein and 47g fat) pretty much an ideal day macro wise 💪🏼
whipped gelato ftw! 🙌🏻 I'm always looking for cold treats 🍨 to satisfy those sweet tooth cravings so it's great that these are guilt free 😬 in 1/4 of each @revelegelato pint there's about 4g fat, 2g protein, and 12g of carbs ✔️ so it fits perfectly in my macros leaving me room to eat other things ☺️✨
A glimpse of some resistance band burnout work I've been doing at the end of my leg days...couldn't get the camera placement quite right :x
-Glute bridges with abduction
-Glute bridge pulses
The annoying moment when you somehow accidentally take 100 photos instead of a video on your last set 🤦♀️ ~ This week I am purely focused on strength and I managed 3 sets of 1 rep at 100kg ✌️ ~ didn't quite get the depth I would at a lower weight and my right knee was shaking like mad but it's done and something to improve on 💪 #personaltrainer#squats#100kgsquat
Don’t overthink it. If you’re looking for somewhere to start, look at your diet. It’s not hard or expensive to eat healthy. Just take it a step at a time and be consistent! •••••••••••••••••••••••••••••••••••••••••••• 🍗🥗🍅🥑🍠🍳🍎🌳
All I knew is I wanted vegetarian dinner today.😏🤗 #anavetifood Simply just fried 1/3 red onion, 2 garlic cloves and 1/3 box chickpeas (with 1 tbsp tomato paste) and added cooked rice and low fat cheese in the end. Spices: salt, garam masala and ginger! #vegetar#vegan#vegetarmat
🙋🏻hello...so I've made this page for a number of reasons... • To start being more accountable to myself (and other people!) • So I don't bore the followers on my personal account (believe it or not some people don't care what you eat in a day 😂) • Because I fancied it! • It's good to share experiences with like minded people - not many people in my social circle are into nutrition and fitness. So social media is fab for this 👋🏻 Back in April 2016 I took part in a sixteen week fat loss program which saw me go from 64kg down to almost 58kg...it also saw me regain back more than half of that weight about 6 months later. I'm total proof that super low calorie diets are dangerous and don't really work unless you have a successful maintenance plan in place (which I did not🤦🏻♀️). So now, I'm around 62kg which to be honest is now just a number on the scale to me. I have been part of #teamrh Fitness for a wee while now and I'm hoping to become leaner (not necessarily lighter!) and lead a more balanced lifestyle ☺️ #teamrhfitness#balancedlifestyle#iifym#fitbit#macrocounting#myfitnesspal#caloriecounting
I seriously contemplated skipping H⚡️GH this morning. The lingering effects of a cold from last week have zapped my energy and I knew I’d be struggling. BUT, I went. And I had to scale a lot but I finished it! 🙌🏼 The thought of my delicious chocolate protein shake kept me going.. 😂 Until I got home and realized I was out of the spinach/kale I always put in my smoothies. 😭 Guys, I have to stick with routine. It won’t taste the same without it. Enter plan B. I pulled out one of the ginormous bags of peaches I froze this summer and mixed up an almond milk, banana, peach smoothie, with crushed ice and 3 scoops of @teraswhey Bourbon Vanilla protein powder. Ummm, it’s REALLY good. Like, dessert good. 😍 And I’m super impressed with myself that I realized I can drink my shakes while I’m in the shower! 😂 Multitasking is where it is, folks! Happy Monday! 👌🏼
You know your breakfast sandwich is loaded when it comes with TWO sunny side eggs. Had a much needed R&R and a non macro counting weekend in Vermont.... and hung with some real cool alpaca friends. Now gotta get back in the grind of food prepping and lifting some heavy asssss weights before Halloween candy slowly creeps into my life.
Anyone else over indulge over the weekend? I definitely did but instead of wallowing in guilt or regret, I’m focusing on setting daily goals to be healthier and get back on track!
1. Drink 100-120oz of water
2. Take my mulitivitamin (I always forget!)
3. 15 minutes of HIIT sprints
I know that macro counting will get me back to where I was but it will take time so focusing on daily goals instead of an outcome weeks away will help me be successful and stay positive. What are your goals for today to have a happy, healthy and productive Monday?
Its Day 2 of my first Whole 30 and this is what I brought for lunch today. A crockpot hamburger soup with all the veggies I could fit (no recipe needed! Just veggies, browned ground beef, veg broth, canned tomatoes and spices) and compliant plantain chips (found at the Dollarstore) and some homemade guacamole. I feel satisfied and full. .
Day 1 thoughts/feelings: my sugar monster is in full force. It's going to take some work to starve him. I broke down at the end of the night and had a plate of a few apple slices and half a banana with a tablespoon of almond/hazelnut butter. #sugar#sugaraddict#whole30#whole30challenge#whole30compliant#whole30day2
💯Milo (sort of) Brownies Sugar Free
Inspired by a recipe I saw on @taste_team where they created a Milo Brownie, I have created my own version. I did also make the version they posted which was amazing too, but I wanted to try and re create my own with a better macro breakdown.
Eliminating the Milo and chocolate and adding in @fangks_ drinking chocolate and @thesugarlessco milk chocolate each brownie now only has:
💯92 calories and 4g of carbs per serve.
Plus substituting the sugar for @equalaustralia sweetener helps keep the calories and macros in check. .
💥By the way:
2 Tablespoons of @fangks_ only has 15 calories/0.5g carbs and Milo has 79 calories/13g carbs!!
Recipe added to the APP for all my clients.
You know that exhausting feeling when everything is in flux? Like you're treading water, lungs on fire and you've sucked water up your nose, but you have to keep spitting and kicking? That's my life lately. The only place where everything quiets down is jiu jitsu. Jiu jitsu anywhere and everywhere is better than a day without, and yesterday UCTC helped provide that space for our monthly women's open mat. #utahbjj#utahwomensbjj
I absolutely ❤️Monday's! It's the start of a brand new week filled with all NEW possibilities and opportunities! Hey my awesome clients......HAPPY MONSLAY! Go slay your week and go after your goals!💪🏼💋 YOU got this! #happymonSLAY
A Sunday well spent brings a week of content ❤️
Had such a fabulous Sunday spent with friends catching up, eating good food, and celebrating a birthday🎂 I'll admit that I used to get stressed when my Sunday's weren't filled with a couple of hours of meal prep for the week, but feel like I have found so many great macro friendly options that require little to no prep that yesterday was the first time I wasn't stressed about having food prepped for the week but was really able to enjoy my time with my girls🤗
This feeling comes backs to truly living a life of flexible dieting. When I used to just "eat clean" I would think that I HAD to prep all of my chicken, rice, and veggies from scratch and if I didn't then I was not going to reach my fitness goals. This isn't true and it's not even realistic or practical. I'm glad I know now that if I stick my calorie, protein, carbs, and fats goals then I will still progress💪 And that there are indeed nutrient dense foods that come packaged 🙌
I'll be sharing my Little Prep Meal Prep later today because making fitness and a healthy lifestyle calls for consistency with flexibility and I love sharing that with you all🤗