03/05/2024
Weightlifting isn't just about shaping your body, it's about transforming how you feel too! 💪 From making daily tasks easier to feeling stronger and more energized, the benefits are endless. 💥 Ready to take the plunge but feeling intimidated? 📲
03/04/2024
Simple keys to a happier you! ☀️🏋️♀️🍏🧡 Prioritize outdoor time, regular workouts, nourishing foods, and finding a supportive partner. What are your non-negotiables? Comment below or click the link in bio for more! 📲
03/03/2024
Great things require hard work.
Whether it’s building a great body, improving a relationship, or growing in your career — hard work is essential.
Hard work isn’t always fun, as it usually requires doing things you don’t always wanna do.
It requires uncomfortable change.
That’s why losing weight is tough. You have to change the way you eat, the way you move your body…
You basically have to fundamentally change the way you live your life. 😅
The five rules I share in this post are the best place to start, as they’re all about focusing on YOUR journey.
Comparing yourself to others or setting unrealistic expectations around how quickly or efficiently you should see progress will make this process harder.
Do this instead:
✅ Focus on the small changes you’re seeing and feeling.
✅ Focus on what’s working for you and your lifestyle.
✅ Focus on doing better today than you did yesterday.
~
Weight loss is hard, no doubt.
But it doesn’t have to be miserable.
By following these five rules, you’re going to find this process to be far more enjoyable and rewarding.
03/02/2024
Happy Saturday:)
Just a quick reminder that you don't have to eliminate or avoid any foods to lose weight.
If, most of the time, you're eating in a calorie deficit, eating enough protein, and eating fruits & veggies...
You can include "fun" foods that make your life more enjoyable.
In fact, you SHOULD include "fun" foods, because they DO make life more enjoyable.
Especially when you know that most of the time, you're eating on track.
And with that, I'm off to enjoy a nice glass of rosé... ✌️
03/01/2024
Mars protein bars contain 50% less protein, 50% more calories and cost three times more than 3 small, low fat cheeses.
Graze protein ‘boosts’ contain less protein, more calories and cost fifteen times more than 75g uncooked pasta.
These short statements apply to varying degrees across the rest of the protein marketed items in my graphics. But whilst this may be the case, if they are enjoyed, they must be eaten, despite the expense and exaggerated marketing, culminating in disappointing amounts of protein.
Some of the items on the right of my graphic such as cheese and milk represent protein rich snacks, serving as less expensive solutions to boost protein throughout the day at similar, or lower caloric cost.
Other items included such as pasta, beans, peas, cottage cheese and lentils serve as ingredients that can be deployed in main meals to boost overall protein with relative ease throughout the day. This leaves more scope to include snacks void of exaggerated protein claims like regular chocolate bars similar in caloric load, much lower in cost and that you likely enjoy more.
Many bemoan their inability to achieve protein targets per day. In the example of one trying to achieve a target of 130g protein per day, protein abundant sources like meat, poultry, fish, dairy and eggs could offer 30g protein servings on their own across three meals. But this still leaves 40g yet to achieve.
Instead of dreading another chicken breast for a late supper, understanding that additional sources lower in protein density can still accumulate to achieve the target. For example, 4 low fat cheeses for a snack, 150g peas and 75g pasta added to meals provides the extra 40g protein at the cost of 569 calories and just £0.77.
Being informed enables you to enrich your decisions with calm decisiveness which serves to support adherence to your goals. You are then able to cut through marketing ploys, instead understanding that over time, forgotten treasures will serve to achieve greater outcomes at significantly less financial outlay. 🙏
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02/29/2024
When one argues that eating ‘a McDonald’s’ is a nutritional disaster, that consumption of ‘a Burger King’ will result in compositional derailment, that chewing though ‘a KFC’ represents the beginning of self loathing and failure, and that chomping down a subway requires subsequent punishment, they are better placed to consider the caloric varieties available per meal within chosen fast food chains.
Most fast food is convenient and hyper palatable. These are the cornerstones of your decision to pursue them. Most of this food is inherently calorie dense. Therefore, if you regularly consume high amounts, the possibility of being overweight increases. Most whole food is not as convenient, hyper palatable or calorie dense. And the literature shows that most successful controlled diets are based on whole foods.
However, be sure to know that being overweight is not because of calorie dense fast food, but one’s management of it. Overall dietary intake, including portion selection and energy expenditure will dictate one’s inherent compositional outcomes. Not ‘a McDonald’s’.
If you enjoy fast food, you must eat it. This post illuminates how selection of different options can result in significantly different energy intakes over time.
When you select large portion sizes you may want to ask yourself if this is truly required. If the answer is yes, then so be it. But if the answer no, you can select lower calorie equivalents and still enjoy the same palatable experiences.
‘A Burger King’ or ‘a KFC’ may temporarily compromise your desired nutritional goal, but depending on your overall diet over time, it may not. Thus, Burger King, KFC (or any fast food) need not automatically be labelled as a disaster by name alone. 🙏
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03/03/2024
03/02/2024
03/01/2024
02/29/2024