Just a reminder that you can’t change bone. Not every exercise will suit your skeletal structure, while no single exercise is compulsory unless you’re a powerlifter. .
Focus on the foundational movement patterns (pull, push, squat, lunge, hinge, rotate and carry) but pick the exercise variation that suits your unique anatomy, ability and preference.
While some exercises provide more benefits than others, sometimes the cost isn’t worth it. Yet if you experiment with variations you’ll find the option better suited for you. Couple this with the strategic inclusion of key supportive exercises and you’re set to lift for life. .
Don’t be the guy or girl bashing square pegs into round holes. If you lift hard and smart, you’ll lift for long. Strong is strong no matter the exercise...
👩🏻🎨I can have soup any time and in any weather but I hate drinking hot beverages...LOL I’m so odd. Anyone else? Day 2 #karnivore and feeling good! I still feel bloated but we can thank 🦈week for that. I also unintentionally fasted again because this morning was crazy busy so I slurped this whole bowl of Cambodian Chicken Sour soup down. It’s made with quarter leg chicken boiled in a base of lemongrass, galangal, fresh herbs, fish sauce, Thai chili peppers and a little tamarind powder (to make it sour) #asianketo#kuwtkarnivore
Cheers 🥂 to you!
To being the very best version of you. The most interesting, rewarding, fun, energetic, exciting, powerful, contributing, creative, unique version by your own standards. Encouraged, fuel and funded by love.
Cheers 🍻 to you, for not being anyone else other than you.
Some girls carry make up in their purses! I carry prepped food and cutlery!!🤣🤪
ORDER SMARTER: 🌯CHIPOTLE .
There’s no reason to avoid fast food with a million options, variations and “hidden” menu items to keep you on track. #Chipotle is no different. Here’s a few tips and tricks, along with my standard order: .
BOWLS are going to be your best option.
A tortilla has 10g of fat and 49g of carbs (which I’d rather get more rice). .
✅ Steak has less fat than chicken. ✅ Order your rice “fresh style,” which will guarantee it’s not cooked in oil. Also ask for 1/2 serving to get a more accurate serving (they get scoop happy). ✅ Start and end with lettuce. More volume. ✅ Ask for sour cream, guac and cheese on the side. You can control your portions better this way. ❌ Stick with ONE fat source. A side of guac (in a container) is 15-20g of fat, depending on who’s scooping it. I put 1/2 on my order and save the rest. .
I track my food in MyFitnessPal.
Everything from chipotle is on the app, which makes it super easy to track as best you can. . 🙋🏻♀️My order:
Steak, 1/2 order “fresh” rice, 1/2 order black beans, fajita veggies, pico, hot salsa, corn, double lettuce and guac on the side #yesiknowguacisextra .
What restaurants do you want to see next? Comments below.👇🏻
🔥 READY 🥊2🥊 R U M B L E 🔥
LAST DAY “Fight Camp LA” !!!
@mannypacquiao lookin INCREDIBLE as we got in our last conditioning workout before
Camp heads to Vegas for “Fight Week”😲🙏
BEYOND GRATEFUL for training & runnin with the pack throughout this camp🙏🥊
Special thanks to : @mannypacquiao @arnoldgonzalez.ag @itsjamesfox @ab_lopez96 @ernel.fontanilla for the added push , encouragement & TEAMWORK😤🤙🏽🎁
5 days TILL FIGHT NIGHT BABY!!!
🥊”TAG” 3 peeps that are BIG part of your TEAM!!!🥊
FIVE Healthy Vegan shakes + ice cream recipes☀️🍦🤩 *Swipe for all 5 easy + delicious ideas!:)
Which is your favourite 1-5?💕
It’s finally summer time 😎☀️ So these 4-ingredients-or-less ideas will be some great new additions to your recipe list and will keep you as cool as a 🥒;)
All vegan treats by @plantyou are perfect next time you fancy something sweet for a snack, breakfast or dessert!
Need I say more?!🙊 Combine banana, nut milk, dates, cocoa powder and nut butter! Top with coconut whip, crushed peanuts or sea salt if you wish!💫
Simply blend 3 cups of mango to coconut cream | milk. You can either use regular or reduced fat coconut cream, or alternatively just coconut milk is in the fridge section of most supermarkets these days!
You can’t go wrong with this creamy coconut banana nice cream recipe this summer!✔️Simply chuck bananas in the blender with coconut flakes and vanilla extract AND voila🍦
🥜CHOCOLATE PB DREAMS🥜
If you lovvvve PB this one’s for you! Just add your fave PB with bananas, cocoa powder and your milk of choice!
So quick and so yummy🤩
Very berry nice cream is the new dessert you need in your life! Simply blend the ingredients listed and enjoy:)
💕Which dish is your favourite! 1-5? Comment below!
👍🏻If you like this to have more of an “ice cream” consistency, freeze for at least an hour and then use an ice cream scooper.
Meal Prep inspo 🍱💫✨ 1,2,3,4 or 5? 😍 Which one is your favorite? 😋
Calories per day are
2000 on average.
...If you require less calories then you can just swap the snack for fruit🍓🍉💘 and for more calories add extra Peanut Butter 🥰😍 + snacks :)
Any questions or substitute ideas, please don’t hesitate to ask me below🙋🏻♀️😘
▪️ MEAL PLAN 1
BREAKFAST: Scrambled🍳, Avo🥑, Rye🍞, fruit sprinkled with desiccated coconut🥥
LUNCH: Grilled🍗 quinoa + allll the greens🥬
SNACK: Peanut Berry delight: Chocolate oats, PB, 🍌+fruit.
SUPPER: Wild Salmon, fresh🥦 with 🍚+seeds
▪️ MEAL PLAN 2
BREAKFAST: AvoToast,🍓+perfect eggs.
LUNCH: Ultimate bagel goals = smoked salmon with cream cheese, avo+🥒
SNACK: granola bowl with Greek yogurt+toppings😍
SUPPER: Crispy chicken breast, mushrooms,🥦+🍚
▪️ MEAL PLAN 3
BREAKFAST: Kiwi 🥝 Avo+egg on brown bread
LUNCH: Prawns, Pasta 🍝 lunchbox with 🥑🍓🥦
SNACK: PB dreams with fruit +🍫oats
SUPPER: CleanEats! 🍗 quinoa, peas with🌱
▪️ MEAL PLAN 4
BREAKFAST: Poached eggs in toast with 🥑cubes
LUNCH: Cajun🍗+🍋🥦🍚 with tangerine 🍊
SNACK: PB, nuts + berries crunch
SUPPER: Healthy fresh zoodles with crispy salmon.
▪️ MEAL PLAN 5
BREAKFAST: Healthy carbs🍠 with🍳🥑
LUNCH: Salmon, 🥜🥦 with fresh egg noodles
SNACK: You mussst try 🍠+🥑 on toast😍
SUPPER: 🥬 +quinoa with scallops 🍤🍤🍤
Hope you loved these meal ideas!
Pictures by @wernou caption by @caloriefixes
Wishing you a great new week guys💘
🍃🙌🏼Detox smoothies prepped in advance! If you will be short on time in the morning (or just like being organised) you can prep in advance using freezer bags!
1. Gather ingredients for the recipe, according to the 12 Day Smoothie Slim Detox eBook 📗
2. Wash and chop up the ingredients 💧🍃🔪🍓
3. Place into freezer bags & label the day. For the easiest blending, I would recommend freezing the fruit in a seperate bag from the spinach/kale 💁🏼♀️
Try to lay the bags flat in the freezer and don’t overfill the bags and this may create a big icy block of fruit ⬜️
4. Store in freezer-they will last several weeks ❄️
5. In the morning just empty the contents of that days bag into the blender (or defrost in fridge overnight) + the liquid required for that recipe 🌀
6. Blend until smooth and divide evenly into three jars/bottles. Store in fridge and consume for breakfast, lunch and dinner 👌🏼
To join in with the 12 Day Smoothie Slim Detox, simply download the eBook from my website 📗📲
This eBook contains all of the information, recipes, shopping list and step-by-step guide that you will need for the 12 days! Link in bio!
🌍🌱For the sake of our planet;
If using plastic bags please reuse them as many times as possible. Once you have finished with them visit a store or recycling center that offers a plastic-bag recycling program and place your used bags (clean and dry) in the same bins as those plastic shopping bags to avoid them ending up in landfill 🙏🏼
FOOD FOR THOUGHT. 🍏🍇🥔
Ich bekomme echt regelmäßig Fragen ob Lebensmittel X oder Y gut/schlecht sind. Ob man sie essen DARF 🤯 um dann zu fragen wie ich esse weil ich ab und zu mal sichtbare Bauchmuskeln habe.
Sooo lange hab ich genau das gleiche gemacht. Andere Diäten/Ernährungsweisen abgeguckt 🙈 und es hat nie was „gebracht“.
Den einzigen Rat den ich dir also geben möchte ist: do your research💡 Belies dich. Achte auf dich und wie dein Körper auf Lebensmittel reagiert. Lerne die Basics um deinen Körper und die Zusammenhänge zu verstehen. Das war für mich der Schlüssel die passende Ernährweise für MICH zu finden 🙌🏽 so cheesy das klingt aber ich hab mich noch nie so wohl in meinem Körper gefühlt ❤️
Alles das was ich gelernt bzw gebraucht habe hab ich dir in ein kleines Ebook auf den Blog gepackt gepackt - 13 Seiten um die Basics zu verstehen. 🙌🏽 (is in der Story :))