Having six smaller and frequent meals, or restricting your daily intake of calories to the smaller chunk of the day. What's a better deal? :) My new blog post 'Intermittent Fasting decoded' is up now!
Find the link in my bio. 😊🌻
Happy reading! And Yay Fitness!💪
Black bean burrito 🌯 Is that cheese on top? Could it be? IT'S NOT! It's #nutritionalyeast 🤤sounds good rite. It's a great way to get a cheesy taste without dairy. +Plus: @traderjoes sells it for cheapo 🕺🏻[black bean burrito: 1 can black beans, 2 oz of lean ground Turkey with paprika and cumin, spinach tortilla, grape tomatoes, avocado, and nutritional yeast in top] ☄️
I got back to Norway 12 days ago as a surprise for my mums birthday - and since then life has been a whirlwind! Between seeing friends and family, I've managed to work, get sick and loose my voice. My practice has been stretchy and passive, full of yin, breathing and relaxation in an attempt to heal and restore. I've also drunk an endless amount of tea with ginger and lemon, and I'm almost worried I'm going to turn into a teabag😂 I really wanted to post a photo from home, and since I haven't managed to fit in a shoot, here's one of me and my other half (my sister if you couldn't tell) from today's voiceless adventure 😍
Ill just put it here. Its my birthday today- and this is me wearing the same birthday dress as last year. Im feeling accomplished but mostly strong and way more comfortable with myself. Still have some way to go, but Im happy Ive made some changes!
I'm now in Iceland and everything is super expensive so I found a local grocery store and bought some frozen veggies, canned tomato sauce, and pasta noodles to whip up a quick dinner and save a few bucks. I'm actually a huge fan of frozen vegetable packs. It's true that some of their nutritional contents washes down the drain when you boil them but if I don't feel like chopping up a bunch of raw vegetables and I know that the only way I'm going to eat them is if their already prepped, then it's my go to option.
This is the last stop on my trip before I head back to the US! This month went way too fast!! I honestly feel so renewed though. During college I felt like I was constantly stressed with working and studying and making sure that my resume was filled with "enough" so that I could stand out when applying for grad programs. I'm not going to say I regret it because obviously my efforts paid off, but man what a refreshing feeling it is to actually do things for myself for a change. Honestly, I just feel like I'm finally back to my independent little motivated me and big things are on their way. Amazing what a few hikes around different countries will do right? Cheers!
Nothing hurts more than calf gains, I swear I have been walking around like a grandma since Monday because my CALVES HURT SOOO BAD. 😭(I have been inhaling glutamine as much as I can) 🙈So needless to say, upper body didn't happen yesterday and today I did legs even though I had to stretch my calves out during rest times. They hurt real bad guys. 😂
Tried to eat more wholesomely today because I have been eating like straight 💩 the past two weeks and I have been feeling not so hot. I thought I would post pictures of some of what I had to eat today because I know some ED accounts only post "good" foods and still link "bad foods" with some of the foods I eat. So - here's SOME of what I eat, I snack a lot, just to give you perspective. ❤❤
🔹egg whites w/ ketchup 🍳 🔹Greek yogurt (this brand is my jam)
🔹riced cauliflower w/lentil soup 🍜 🔹Halo Top 🍦 🔹blueberries 🔹Homestyle 100 calorie popcorn 🍿 🔹Swedish Fish (not pictured but I still count them out so I don't feel out of control). NOTE: this is not everything. I just wanted to show that balance isn't just veggies and B&J's.
Self reflection and understanding will always take you into a better place.
You have to trust that the Universe is on your side, you can ask for all the signs but ultimately, whatever is happening to you and whatever you have gone through, is exactly what you need to grow you into the person you are to become.
When you trade your expectations for appreciation, your World will change in an instant ✨
You only live once 😁 it's a coworkers birthday at work so I had a small piece of cake. For me, it was worth it to be able to bond with my new coworkers. I used to stick to a clean gluten free, dairy free whole foods diet 99% of the time but I have been realizing it can be isolating because I would avoid social situations. Yes I admit it, I used to get stressed about social events because it didn't cater to my way of eating. I am sensitive to gluten & dairy but stressing about it if I can't avoid it and that way of thinking is also very stressful on the body and effects digestion, hence also causes some of the bloating.
I don't want to give up on my fitness and health goals but it's also important for me to make memories and not stress about what I can and can't eat. I think this realization is also coming from learning to love my body. I'm happy with the results I have so far even with my relaxed way of eating which makes me a much happier relaxed person. #yolo
Been so busy the past week that my kitchen misses me! Good thing it's Thursday and I can do a throwback recipe: Brown Rice Fussili with "Creamy" Sweet Potato Sauce. Recipe on the blog under the archives!
It all starts at the beginning of the day... I woke up this morning realising just why I've been in a rut . Blaming being too busy ? I study two full days a week , run my business @nataliekubefinejewellery two full days (well probably more!) and now work at the gym two days all while being a single mum. It's tough and I made excuses but there are none really! Instead of dropping miss 8 to singing and guitar lessons that last an hour and sitting around waiting, i went for a run! No excuses! I've also realised that my mood was a lot to do with the fact that I shared my business space with my ex. As much as I tried to make it work for the past 8 months since we split (trying to make it work for my business only) I have finally moved out of the space (which I'm a little sad about ). I've also moved house as I lived above my studio (in a warehouse style apartment) . My mood since I've moved has changed 💯 we women are AMAZING. Just when we think we can't, we do. Thanks to you babes for your ongoing support I'm back on track with my eating and working out . And it all starts at the beginning of the day! 😘✨☀️#weights#girlswholift#resistance#lifting#fitness#workout#health#gym#fullbody#workout#sweat#fitfam#fitties#fitmum#abs#resistance#liss#hiit#cardio#sweat#fit#workout#bbg#bbgwoman#bbgmum#bbg#sweatwithkayla#swk#kaylasarmy#kayla#kaylaistsines#bbgcommunity#bbggirl#bbgchicks#bbgbabes
I love when my food is full of colors 🌈 I've been wanting to try @thespringsla for the longesttttt time so when I finally got the chance to, naturally, we ordered everything 😅 // cherry vegan donut 🍩, carrot 🥕lox toast, spirulina cookie, pax life bowl 🍠🥑, B.L.A.T 🍞, shakshuka 🍳
By far the most common question I get in my direct messages is something like this-"I'm skinny and want to gain muscle. How did you do it?" I also get a lot of questions about what I eat, how much I eat, and what I do for my workouts. Let me tell you one thing first if you're just starting your journey from skinny to strong-you need to let go. Let go of the idea of perfection you have in your head. You know what I'm talking about, the women who are all over magazines and tv, this idealized body. Second, throw away your scale. Don't put it under your cabinet thinking you won't use it. You will. And you will at first feel defeated when you see that number go up as it defies society's expectation of what it means to be healthy. Gaining weight 😱omg YES you probably will gain weight if you are currently very lean and rely on cardio to burn calories. And this is OK. I PROMISE. Do not step on that scale if you are not ready.
Lastly, this journey is unique for everyone. Metabolisms differ so no person will ever follow the exact same path. Do not compare your progress to someone else's. You're only making it worse for yourself. Start loving yourself, accepting yourself, and encouraging yourself. Learn from others, reach out and support others, and go be the best version of you you can be!
I hope this helped answer this question..I'll try to answer more questions if you have them in more posts! So drop any questions you have here 👇🏻
I've been fighting a cold all week, which I think we can agree is the worst. I don't feel so bad that I have to stay in bed all day and do nothing, but I do feel bad enough that I WANT to stay in bed all day and do nothing. Instead I've had to be an adult and go about my schedule 🙄 I've been drinking plenty of fluids though in the hopes that I'll kick this cold quickly. Today I got my fav green smoothie from @motherjuice called Ginger Greens and I also added in a fireball shot. No it's not the fireball you're thinking of! This one consists of lemon, honey, ginger and cayenne 🔥
I'm all for hustling and keeping a busy schedule, but sometimes your body gives you very clear signs that you need to slow down and take a break. Listen to it. Take care of it. Then hustle harder.
Protein pancake obsessed. Yummy healthy breakfast this morning and it's been 4 days since I have had processed sugar. I didn't even make it a thing, I have just started making different choices. I already feel different and see a difference in my stomach. ( in only 4 days!🙃) Now, I believe in balance and I am gonna have a piece of cake and dessert and be a part of life, but it is good to note the difference and I don't need to eat a cookie or cake every day. Plus, there are so many options to have clean alternatives as well. Learning as I go and hope to always stay willing to grow. 💪🏼❤️💪🏼 #alwayslearning#fitfam#fitness#noexcuses#cleaneating#food#balance#girlswholift#girlswhosquat#showup#selfcare#justkeepgoing#bbg#hiit#circuittraining
I wasn't gonna post this the other day.. because the pic came out like crap... But then I was like WHY THE EFF NOT?!!
Sometimes I can't see my progress/defintion because of my tattoos.. but then I go and take a pic like this, and OH HEY there it is☺. Kinda glad I don't have tatts on my abs currently 😂
I'm really pushing myself and my challengers this month, and I wanna help push you too dawg!😁 Even if you have ZERO FREAKIN CLUE where to begin.. I gotchu😉.
Workouts geared to your goals, frosty dessert superfood treats, simple meal plans, online accountability, an App that tracks your progress, and me as your kickass coach showin you the ropes and giving you that lovin support.
Whether you want to lose 10 lbs or 50 lbs, look flyy for summer or flyy for life, gain muscle or just gain confidence.. I'm ready to do this with you. This is my job YO🤘☺. Let's talk for a bitty😁
〰 THE CRAVINGS ARE REAL 〰
Nothing much to say just is quite like this bowl again bcos why not but it's like 11pm and if I get a snack I won't sleep + it'd just be greed so I'll have it tomorrow instead 😏
KILLER AB CIRCUIT!! 😵💪🏼👌🏼 Seriously!! Those are just a few of my favorites but my key 🔑 to the burn is to literally burn out on each set, I feel like sometimes with abs if I set a number then I'm not pushing my self to failure(which in this case is a good thing!) #feeltheburn#hellraiserfitness#abs#fitness#getstrong
After having baby #2 I created this account so that I would stay accountable when it came to eating well and exercising. Being able to share my fitness journey helped me to stick to it because I felt like there were people depending on me. There were definitely moments, or should I say weeks 😉 where I was nowhere near my "A game" but when I needed motivation I would come back to my Instagram and create a post. It always helped me to get back on track. 💪🏼 So if you are anything like me (human 😜) and fall short sometimes, find something you can do that makes you accountable for your actions. Whether it's getting a fitness partner or creating an account on #instagram find something to help you get back on track when you need it most and who knows you just might become that motivation for others. 💕😘 Happy Thursday y'all! #instafitness#instafood#dessert#coconutchiaseedpudding#berries#summerfruit#ieatthis3timesaweek#dessert#healthydessert#fitfam#fitnessmotivation#accountability#bbg#kaylaitsines#bbgmoms
Honouring our trip to #Sweden the best way I know how: by eating @meatballsforthepeople Swedish meatballs, feat. goat's cheese créme, garden salad & butternut squash 🙌🏼🇸🇪 any other recommendations for Sweden, friends?
today has been crazy! super awesome because I've been off my phone all day BUT isaac's shoe lace got caught in the escalator and I couldn't get his foot out because it kept tightening (had a mild heart attack- we will be switching to velcro) also he got a sip of my coffee and has been throwing up randomly all day 😢AND I bought him bubbles then knocked them off the porch railing 🤦🏻♀️ okay so this salad. fresh lemon juice squeezed over kale with avo, paprika roasted garbanzo beans, micro greens and beet caesar dressing 😎 that sounds way fancier than it is, all I did was add beet root powder to @tessemaes dressing 🙈but so pretty! #motherofchunk
CHEWING THE FAT👇🏼
Hope this answers your question @hayleighmcauliffe 😘
✖️Trans fats- are found naturally in some foods and some processed foods (created by adding hydrogen to vegetable oils during food processing). Trans fats have been shown to ⬆️ bad cholesterol (LDL) and ⬇️ good cholesterol (HDL) in our blood. Trans fats are quite well regulated in Australia and intake levels are approx 0.5% of our daily energy intake which meets the Works Health Org recommendation of <1%
〰Saturated fat. Associated with ❤️ disease. Found as the visible fat on meat, in butter, coconut, coconut and palm oils, processed foods such as biscuits, cakes, takeaways. The recommendation remains to ⬇️ intake of these fats. Saturated fat from dairy foods is the exception to this (comment below if you would like me to tag you in a previous post about this)
✔️✔️Poly-unsaturated fat- is where your Omega-3s and omega-6s live. Omega-3 is important for heart health and reduces risk of other diseases like dementia, diabetes and asthma. Our bodies can't make these fats so it's important to get them in from food. Aim to get more omega-3 than omega-6 to favour anti-inflammatory pathways in the body. You'll get the omega-3 from oily fish (Long chain DHA and EPA) or plant sources such as linseed (flaxseed), tahini, chia, flaxseed oil (called ALA which is a short chain fat and a precursor of DHA). Omega-3 from plant foods (ALA) is not efficiently converted to DHA in our bodies (conversion is <1%). Algal based supps are sometimes indicated because of this (discuss with your dr or Dietitian)
✔️✔️Mono-unsaturated fat- found in nuts, seeds, avocado, olive oil, canola, avocado oil. As well as ❤️ health good fats are also important for getting in fat soluble vitamins, controlling satiety, and ⬆️ flavour and texture
🙌🏼To ⬇️ trans and saturated fat replace some of these fats with unsaturated alternatives as above. And aim to include 1-2 meat free, plant based meals each week