Eat a rainbow 🌈 a truck load of veggies/wholewheat noodles and marinaded chicken!! As I can't exercise at the mo...best pay attention to that good ole saying I always ignore #absaremadeinthekitchen it's Fridayyyy team, although hat means only 4more days until Daddy's back at work n I'm flying solo 😰
I did arms yesterday at 9pm ( this is sooo late for me ) but I just wanted to have it done 🤗 and today I feel super awesome 💪😻 so this was some kind of rice salad my mother made for me 😍 it was, well, special but really good 🙈
Back strain plus a deep pain in my heels meant not working out the whole week, plus no food discipline. Finally got round to doing 15 mns of HIIT followed by 2 circuits of legs (modified it to minimise the pain in my back and heels.)....! May not have been perfect but finally sweating again! 🙌🏻💪🏻
°❀MY FOOD RULES❀° I'm not saying I follow these all the time or religiously, but when I'm eating in line with my goals here are 5 rules I follow (not really rules, just things that work for me):
1.. Fasted workouts - I do all of my resistance sessions at 5am in the morning. The only thing I consume before my warm up walk and workout is a shot of coffee with a teaspoon of Raw protein powder and a dash of almond milk. This helps my body use existing stores (fat) for energy instead of just burning off what I've eaten. This approach may not be for everyone depending on type of training (i.e. weights) and times you train.
2.. Keep sugar to under 20g per day - I only eat 1 piece of fruit per day. I find my body functions better with limited sugar. I do not consume any refined sugar. I generally choose stone fruits (nectarine or plum) if available as they are my favourite. I love bananas but generally save them for weekend smoothies. When I'm not in a "cut" phase of dieting I eat 2 pieces per day as snacks, but always separately.
3.. Limited carbs after 3pm - My breakfast and morning teas are carb based. I eat my lunch around 2pm after my lunchtime LISS so generally need a snack at about 3:30pm. I eat my last carb based snack at this time and only have natural veggie carbs at dinner (not starchy carbs). Snacks might include popcorn, a rye cruskit or crisp bread, fruit, full fat yoghurt with protein powder etc.
4.. No food after 9pm - I generally eat dinner around 6:30-7:00pm. I would eat earlier but I don't finish work until 6pm. Ideally, your last meal should be consumed 3-4 hours before you go to bed, especially if it contains carbs.
5.. Drinks - I consume black coffee with a dash of almond milk twice per day (5am and 8am). I drink at least 3L of water throughout the day, but always aim for more. I occasionally drink chai tea if it contains no sugar and Planet Organic Detox Tea is also great. I consume no other liquids as they generally contain empty calories or harmful chemicals. I save smoothies for weekends (love banana and peanut butter) BUT never drink fruit based juices.
Please don't take this as gospel; I'm a lawyer not a nutritionist, dietitian or PT 😜
So This is my story.
When you feel your weight never been down after postpartum and youve tried to diet but it never works. I hate my body and frustated. And i decided to sign up gym and workout. Im assisted by trainer in couple days and did workout at gym on weekdays or doing some bbg workout at home. So this is my result after 6months workout, still in progress now but i can feel the change, my journey wont stop here. its not about scale you can loose, but how to keep healthy and being positive for you and others.
Credit to edo as my trainer that time for never ending support to achieve my goal.
So after seeing @lifestyle_kaz awesome looking banana and raspberry bread today, I was inspired 😍 Decided to scrap the muffins I planned on making and gave this little baby a try instead!! OMG thank you @leahitsines this recipe is amazing ❤️ I had no raspberries so I subbed them for fresh strawberries instead but still A..MAZE..ING 🙌🏻 I had to rework the #macros to fit it in but totally worth it!! Give this a try guys, you won't regret it, I promise 💕
P.S how cute are my egg cups?!?! 🤣
YOU GUYS. LIFE-ALTERING UPDATE: I was one of 12 dancers in CANADA who got in to the Professional Training Program at Decidedly Jazz to complete a 1-year dance program with them!!! That means next year I'll be dancing 9-1 M-F and then doing school in the afternoons. .
This has honestly been my biggest dream since I started taking class with them in 2012 and I am so blessed to have this opportunity. But I also want to pat myself on the back because I've worked DAMN hard for this. I've put in the literal blood, sweat and tears to get here. I chose to take a chance on this recovery thing AND IT LED ME TO MY FUCKING DREAM SO FUCKING PICK RECOVERY, PICK LIFE AND WHO THE FUCK KNOWS WHAT CAN HAPPEN 😍😍🎉😍😍🎉🎉
Happy almost Friday!
Got in two rounds of each circuit of bbg week 11 abs at a good pace, did some lower back strengthening exercises, stairs, and did reps on the pull up machine! Will save the arms and legs for this weekend and trying out the 600 in 30 min challenge!! Thanks to one of my best friends, got this pic of me trying not to laugh and not die from doing those commandos. The 🔥 is real and killer oh my gooodness!
When your daily smoothie is the prettiest shade of green because of @iloveorganicgirl spinach 😍😍😍
@shesupps strawberry vegan protein
@thenewbarn almond milk 🍌🍌🍌🍌
Night all ✌🏼after reflecting on my week so far, my first thought was to be disappointed. I popped a back rib out on Saturday and took some extra rest days as a result. I have done no bbg workouts this week, but I have been able to run 6km, play in my hockey game, and walk to work this week. I think my back is ready to tackle some weights tomorrow and I'm very excited to get back at it. Sometimes your body wants you to rest and you have to respect that. While I'm sad to be a week behind in the #bbg12weekchallenge I know it's what's best for me.
My little boy is giving me support while I do all my bicep curls for @fit_pham 💪🏼 he knew I was tired...now if only he would do this challenge for me! I need to start teaching him some moves! #FITPHAMPULLUPS
Happy #flexfriday 💪🏻 Well that's week 12 #bbg arms done ✅ #babygains So super excited to have just about completed my very first #bbg12weekchallenge
Just one cardio session tomorrow for #liss and that's it. My foot has been a little sore this week since my last run so I'm gonna mix it up a little and do some sprints on the bike then I thought I might re-do this weeks @kayla_itsines 600 rep ab challenge and try to beat yesterday's time!! This foot thing has been really frustrating this week 😡 Hurts when I walk or balance on it but doesn't hurt during exercise- so weird!! I think it could be a little tendinitis maybe. I've been icing it at night so hopefully that helps and I can get back to training for the @runforthekids next month!! Anyone else get random sore spots that you have no explanation as to how or why it's sore?? 😒
Now that today's workouts have been crushed (weight session, bbg abs and #lesmills body pump. Told you Fridays are my favourite crazy day of workouts 😝) I'm off to spend the day with my littlest munchkin! I've found a banana muffin recipe that sounds awesome so we're gonna get our bake on today. Warm, fresh out of the oven banana muffins for afternoon tea for the win 🙌🏻 .
Enjoy your Friday #fitfam
The weekend is almost here 👏🏻
Happy National Puppy Day to my workout buddy and bestest friend! 🐶 I found River right after I finished grad school almost four years ago (surprise family! 😂) and impulsively brought him home with me that night... and it was the best decision I have ever made! Dogs truly make the world better and brighter and, even when he drives me absolutely insane, I feel so lucky I found the perfect pal for me! If you know him, you know he IS me if I was a dog. 😂 Pups truly do end up like their owners... sorry Riv! 🤣🤣 We are sending love to all the pets out there! 💕💕💕💕💕 Side note: thank you to my babe @wanderingweights for this PERFECT shirt! 👌🏻🙌🏻
Love going for runs around the reservoir in Central Park! Because for one (and most importantly) it's completely flat, so no hills to deal with 🙏🏻 And it's always beautiful, any time of day, any weather!
You mean I can have donuts with no sugar?? Yes please! 😋 You can eat 2 or 3 (or 4...) of these as an after workout treat because #treatyoself 🙏🏼 I tried making donuts for the first time using @zevia soda and they were so beyond easy and delicious, I'm keeping this in the rotation! For full recipe, check out zevia.com. 👌🏼 #sponsor
Thanks for sharing your thai peanut sauce chicken recipe, @mrsdukesfitspo !!! I've had it 3 days in a row now and I'm loving it more & more each time I eat it! My husband is a little grossed out by it But he didn't give it a chance. Enjoying it with some brown rice & of course a bunch of green onion & cilantro! 😋 Thanks again girl! ❤
Hey girls! I did week 11 arms last night but was so tired I forgot to post😴 My new gym earbuds came in yesterday😍Since there's just one week left of the challenge I decided to treat myself with a reward and got a pair of Powerbeats! I really like how they are wireless so I feel less restricted😋 Planning to either do LISS or resistance tonight... we shall see🤔 Hope y'all are crushing it💪🙌😎
'DON'T GET TOO MUSCLY'
Anyone ever heard this before?
Like having strength is not aesthetically pleasing, and therefore I should stay weak and helpless because that's less intimidating to the societal standard we have used to define generations of women before us.
Society, media, advertisements and basically everything we have grown up with perpetuates the twisted idea that women are more attractive if they are smaller, weaker, and helpless.
They require a 'prince' to save them.
They are a 'damsel in distress'. They have a duty to 'cater' for their man.
Thank god disney movies finally started to move away from encouraging these twisted notions. Don't get me wrong I love my old classics like the little mermaid, but I'm much more a Mulan girl. I'll do the thing for my damn self.
Do I want support? Yes.
Do I want saving? Hell no.
Build your muscles and build your brains babes. You're better than what they want you to be. Break free of forced standards and create your own version of beautiful.
And stand tall the whole time, if you don't, the crown slips. 👸🏻
Completed two rounds of #bbg and took a well deserved 4 weeks off. Well, two weeks off, and then I was sick for two weeks 😷 kicking off round THREE of the program! Here I am week 0 vs week 21ish. Week 0 is not long after my 2nd baby. Two toddlers 18 months apart and a full time job can make it difficult to workout sometimes, but I do my best to get every single workout in and #mealprep when I have time 😊😁.
One happy mama! I'm on a business trip and although that usually means a packed agenda and being exhausted from long meetings and socialising in the evening, today's meeting was cancelled so I got to the hotel early and spent an hour and a half in the gym! Warm up on the rowing machine, week 11 arms and then I did some leg workout and proper stretching.
Now it's time to join my colleagues for dinner. I'm starving!
#bbgweek11 legs is NO joke. I look happy...but I was dying on the inside 😂
I hope you're all finishing off these last couple weeks STRONG 💪🏻 it's always such a blast doing a #12weekchallenge with all my #bbgbabes and sticking through it TOGETHER ! If you're needing that extra reminder or a little nudge in the right direction to stay on track, THIS is it! Go get your sweat on 😘
Did someone just say #nationalpuppyday 🐾🐾🐾 this is the day that I met Buddha! He is about 5 weeks old in this picture and had come in a van from an Indian Reservation in New Mexico. This poor guy was technically too young to be without his momma, was covered in fleas (I got so many flea bites as a result) and also had a severe case of mange. I found him on his first day in Colorado and maybe my 4th day. We needed each other and that's a fact! He's now my best workout partner. Did you guys get a look at those little toes 😍🐶@sweatwiththebrunette is trying to get me to do a Spartan race with her and so Buddha will be coming for a run with me tonight to practice!!! Happy puppy day to all the puppies out there!
When work are paying for lunch, order the pizza 🍕 Primavera from #zizis 👌🏻 Park HIIT tonight and rest day tomorrow, sooooo looking forward to rest day. My body feels broken as it is and that's before whatever @steph8709 has instore tonight 🙈😂
35 easy minutes in the pool today - primarily because my left bicep is so sore from last night's workout that I couldn't push myself any harder! But a slow workout is better than no workout and that muscle soreness will hopefully translate to growing biceps 💪🏼 (cmon baby biceps, grow!) I hope all of you are having a wonderful Friday-eve!