Some of today's upper body workout:
🔥2x4 bench @ 55kg
🔥6x3 barbell rows @ 46-50kg
🔥3x4 barbell overheadpress @ 35kg
DOMS are really setting in after yesterday - I've moved on to doing more than one rep of everything and it killlls 🙊😛
Finished my workout, made my cup of tea, haven't even had breakfast but I'm already planning lunch, lol! No, seriously, though, later this morning we are taking Kidlet #2 out on the big lake and we'll be eating lunch while out. When on vacation it's easy to fall into vacation mode, where you're eating out a lot, and maybe you just go with the flow and prefer whatever you want, 'cause, hey, you're on vacation, right? But when you've been traveling for 2 weeks and still won't be back into your normal groove for 4 more weeks, thinking that way can seriously Back fire on you once home. Plus, you just wind up feeling gross. So, while on vacation, my goal is to eat as I normally would, with some indulgences thrown in here and there. More indulgences than I normally have at home, but not so many I'm thrown off track. Hence, lunch planning for today. I'm taking a look at the lunch menu where we'll be and making a decision now about what I think I'll have. That way, I'll be satisfied with my lunch, but not thrown off track. Don't worry, there'll be a gin and tonic in my future today! 😂😂😂 Gotta have my G&T by the lake!
Our Caramel Spice #noshudonut is not only free from added sugars, but it's also packed full of flavour, spice and all things nice!
We select natural, wholesome ingredients to ensure that our donuts are not only delicious and decadent, but also far more nutrient-dense than your average donut. They're truly #wHOLEfoods 🍩🙊
My landlord is better than yours!! Potatoes, onions and nectarines! In the past, she has given us sweet potatoes, huge carrots and kimchi (prepared with vegetables from her garden) ... I seriously LOVE where we live!! IG swipe to see!! #keepwatchingDgo
#Repost @caloriefixes with @repostapp
CAULI CRUST PIZZA 🍕
197 Calories per portion // 13.1g Carbs
👇🏻Recipe below #caloriefixes ⠀
Yesterday I posted "Cauli Rice" and had lots of recipe requests.. So I thought I'd share a fantastic healthy recipe which includes Cauli Rice as the centrepiece! I hope you like it :)⠀
Cauli Rice can be used as rice or as a flour substitute in savoury dishes to form the base of a dough. Thereby, creating lots of healthy and lower calorie//carb meal ideas!⠀
1 medium cauliflower
¼ cup shredded Parmesan
¼ cup mozzarella
¼ teaspoon salt
½ teaspoon garlic
½ teaspoon basil
½ teaspoon oregano
½ cup marinara sauce
1 cup mozzarella
1 cup coloured diced bell peppers
½ cup broccoli
½ cup diced red onion
¼ cup canned corn (optional)
½ cup tomatoes, diced⠀
1. Preheat oven to 500 degrees F. 2. Remove the stems from the cauliflower and cut into chunks. Place the cauliflower into a food processor and pulse until resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.
3. Microwave the cauliflower uncovered in a microwave safe bowl for 5 minutes on high. Remove it from the microwave and allow it to cool for 5 minutes. After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it.
4. Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
5. Bake the crust for 10-15 minutes or until the crust is golden and crispy. Remove from the oven and top with pizza sauce then cheese then the veggies.
6. Place back in the oven and bake for another 12 minutes.
Slice the pizza and serve hot.. 🍕
Recipe found online just google GimmeDelicious cauli pizza!
#iifym#macros#recipes#nutrition#weightloss#fitfood#vegetables#vegetarian#pizza#keto#recipe#healthyrecipes#bbg#healthyfood#dieting#dieta#lowcarb#weightlossjourney#beforeandafter#weightlosstransformation#transformation weightwatchers #slimmingworld#veganfoodshare#veganfood#lifestylech
Very proud of Scott Thomas who has just ended his cut.
It's not been easy, but he's the leanest he's ever been & credit to him for following the steps laid out.
Now he's enjoying a well deserved break at maintenance before switching gears to Mass.
Great work Scott @thebigdogscott
A customer of mine loves cherry ripe bars. They wanted something as close as possible with loads of protein.
Here they are.. Lower cals, half the carbs, 1/3 the sugar and over 7 times more protein then a Cherry ripe bar.
231 Cal | 17.2 P | 12.9 C | 13.1 F | 8.7 S
3 x 4 with 210 lbs at 0600 🌚 Make no mistake, 200+ lbs felt like a ton of bricks at this hour. Happy I was able to make it through these with no major form breakdowns 💪🏻 #KinesioTape and general soreness in all areas of my body brought to you by @rtp_chiropractic 😂 If any of my Raleigh friends need a GREAT chiropractor who also specializes in sports injuries and just general performance, RTP Chiro is the place to go 🙌🏼
Story-time : The other day I walked into what I thought was a coffee shop and asked for a cold brew. The bartender said the cold brew wasn't ready yet but I should try this other stuff they have. I was idk kinda just want cold brew 🤷🏼♀️ He started telling me how amazing this other stuff was, helps muscle recovery, doesn't make you jittery etc etc. He's like just try it just try it and pours me a cup. I asked him a few times what it was called and then other people in the shop were staring and I felt like I had to try it. Then he charges me $13 for it!!! I took another sip and said ....o pretty good (it's not). He's like really?? Everyone hates that stuff! By then, I'm like wtf y did u sell this to me then!! I asked again what it was called and if he could spell it.
Turns out it's called Kratom and has side effects such as stimulation or opioid-like depressant. It's illegal in 6 states even more cities in the US!! Luckily I threw it out afterwards but even that little bit kept me up all night.
Moral: listen to your mom, don't take candy from strangers even if they have a name tag 🙅🏼Beware of these shops maybe I'm too naive but they look so normal!!
I often am asked about my skincare routine! I'm happy to share that with you, but I would be remiss if I didn't also champion how important proper nutrition (and water!) is to our skin. Skin issues like acne, psoriasis (Autoimmune), rosacea (Autoimmune), etc... are all HIGHLY affected by the foods we ingest. Instead of more acne creams to cover the symptoms...get to the source by examining your diet!
Another tidbit of info ladies....throw away any product that has the word "anti-wrinkle" on its label. These products contain estradiol which is a form of estrogen that we DO NOT want in excess. Manufacturers put this into their products since it puffs up the skin to help the wrinkles appear diminished. High levels of estrogen can result in unexplained weight gain, mood swings, cramps, migraines, depression, just to name a few.
So what ARE the products I use??
1️⃣ I always use a toner on my face to help prepare my skin's pH balance prior to applying moisture. I'm a big fan of @drhauschkausa facial toner. You can buy it online as well as at most @wholefoods
2️⃣ My favorite product of all time is the Neal's Yard Remedies' Frankincense Facial Oil! I've been using this product for over 6 years (used to actively sell it, but love it so much that I kept my account to personally still buy it) and honestly can't imagine stopping. This oil is incredibly nourishing without leaving my skin greasy. The blend of frankincense and organic omega-rich botanical oils moisturize, tone and naturally reduce the appearance of fine lines without any extra estrogen getting added to my body! The direct link for more info is in my bio. www.us.nyrorganic.com/shop/tiffanie
3️⃣ Lastly, I use @drhauschkausa Revitalizing Day Cream. I love that it's light, but hydrating, organic without any nasties!
So that's it in a nutshell. Three step 1️⃣2️⃣3️⃣process that only takes me a few minutes, along with proper diet to keep my skin happy and healthy!
BODY DYSMORPHIA AND EXERCISE.
My performance and enjoyment in the gym has been all over the place lately, and I think I've finally pinpointed why.
My body dysmorphia is creeping back into my mentality, and I'm becoming so anxious and confused about what I look like that it's impacting the way I exercise and my motivation to train.
I've struggled with this for years, and having grown up overweight and then suffering with an eating disorder and becoming severely underweight, my perception of myself has never really been normal or consistent.
I've come a long way in loving my body and accepting my shape, but I think now that I'm truly committing to gaining some more weight, I've been feeling a little all over the place. Opening myself up on here and receiving comments about my body hasn't helped either.
So some days I see myself as extremely thin, frail and weak. I become the sick Steph again and I psyche myself out of being strong enough to lift my usual weights, feel discouraged and pathetic in the gym and have a shit workout.
Other days, I let the fact I'm "bulking" get to me and I see the overweight, unfit Steph. I see huge fat thighs and a big stomach. So I don't want to lift weights and 'get bigger', resort to cardio and hate my session.
Body dysmorphia is a lot more than having a bad body image day or feeling fat. It's not being able to recognise yourself in photos. It's consistently perceiving your body as something it is not. It's absolutely debilitating, and I hate that it's affecting me now in a way that's disrupting my enjoyment for exercise and my goals to get stronger, fitter and improve my physique.
So what's my plan? I'm going to commit to taking a few minutes before each workout to look at myself in the mirror and flood my thoughts with positive affirmations. I'm going to remind myself that I'm stronger than I've ever been. That I'm not too skinny or too big. That I'm healthy but that I have goals, and that I'm in the gym to become an ever healthier and stronger person - so that's what I need to focus on instead of my self-perceived doubts and insecurities ✌🏻
Bom diiia quarta feira! Hoje teve X-Mico! 🙈😜
Acho que aqui no Espírito Santo não tem isso aí... Peguei a receita da @djulye linda, que é do Sul! ☺️ (Fiz algumas adaptações, a receita original tá no IG dela!) 👌🏻
Pra fazer é simples: Coloca uma fatia de queijo na frigideira e deixa até torrar as bordinhas. Depois joga os ovos batidos, tampa a frigideira e deixa cozinhar os ovos (vire depois de alguns minutinhos!). Em outra panela leve ao fogo a banana picada com um pouquinho de óleo de coco + 1 colher de creme de ricota light (pode ser requeijão) + canela. Mexe até a banana desmanchar. Depois é só rechear e ser feliz! 😋 O queijo por fora fica crocante e dá aquele "tchãn" especial! 😜
Também comi um pouquinho de batata doce com canela e um baldinho de café com cacau, canela e noz moscada! ☕️🖤
Agora partiu treininho! Hoje tem cardio + ABS + panturrilha! ✌🏻😘 #IIFYM#dietaflexivel#teamflexible#flexiblediet#meucorpopossivel
Great source of energy throughout your day.
- low in calorie, rich in fiber & antioxidant. - good amounts of vitamin C, B complex and minerals.
- rich in fiber, unsaturated fats
- good source of protein, iron & B vitamins
Please note that I am not recommending to mix these two together. But I shall try it.
Like and share
Like and share
Like and share
My wonderful client, Carol, hitting some TEXTBOOK Three Point Rows in between sets of Squats early this morning 💪🏽
Ladies - this is a cracking exercise for improving posture and sculpting a gorgeous back to show off in an evening dress 👗 .
It does needs to be done correctly though; Carol has learned how and totally mastered it 👌
Picked up one of the @usnuk bars from #homebargains the other day after seeing people posting about the bargain bars. •
Got to say, great price for a strong bar! I got the strawberry cheesecake flavour, which wasn't the best I've ever tried. Again though, for the price you can't go wrong for a quick, and relatively tasty protein boost.
HUMP DAY 🐪 Workout with my girl @lydlovelife 🍑 Not filmed: band-work warm ups (glute bridges & clams), Bulgarian Split Squats (aka my new arch nemesis 😂👌🏾) and me...pushing a girls broken down Barina off the road by myself on the way to the gym 😂🚗🏃🏻♀️
Walking tomorrow is going to be interesting 🙈
Breakfast this morning 🙌 Since switching my macros up to higher fats/lower carbs I'm starting to see changes already as opposed to doing lower fat/high carb 🍳🍳🍳Although my energy levels have dropped a little bit I'm feeling fuller for longer and finding myself staying on track more 👊
It's important to remember though what works for one person might not work for the other. Everyone's body works differently, it's about experimenting and finding what works for you 👌 When I say 'low carb' I'm still eating 120g of carbs a day... I couldn't fully cut out carbs they are life 😍
✖Go one step further✖
For funsies at the end of my back & arms workout this week, as you do 😉 I wanted to see what I could do post everything, with a tired back and completely wrecked arms... turns out 5 pull ups are still possible 😂 #buildingthatvtaper .
Don't under estimate yourself insta fam. You never quite know what you're capable of ❤
Let's Connect: ➖➖➖➖➖➖➖
🔹YouTube: Teeghan Louise
Success has no boundaries so don't limit yourself! You need to step outside of your comfort zone to see change and to grow. Explore and try new things. The opportunities are endless #findingfit#goaldigger#goalgetter
We'll never be satisfied. That's the truth. We continue to change, evolve, grow but we're always left disappointed. We look back at ourselves and think, why? Why wasn't I happy with myself here. I would love those arms or that back or that conditioning now. The reality is we'll never see what's in front of us until it's too late. The goal is to love your journey, every stage of it because the most important growth of all comes from within and that's what will take you the farthest
Now that my training has changed, I've been doing a lot more upper body and I have to say I am loving it! I mean, you guys can't have all the fun training bi's!
Going to give myself another month before I get back to a more structured training program and get some condition back so looking forward for what's to come
Live, laugh, love 🏞😂❤️
Your training and nutrition should supplement your life, not be your life.
There used to be a time where I'd turn down events, dinners, never miss a gym session and never stray from a meal plan in the attempt to "be the best I could be".
But really, there wasn't much to be living a life with such strict boundaries so it couldn't be that hard right? ... In fact it was. At the time I was happy, comfortable and proud when I was on track but I'd always be in a constant battle with temptation, always felt I was missing out on things and to be honest never really achieved the desirable results I wanted. 😖
Fast forward, I researched and researched until finally I made the transition to a flexible lifestyle.
Aiming for weekly volume targets in the gym meaning I could miss sessions and make up for them if something came up (although to be honest still working on this), eating to set targets of calories, protein, fats, carbs and fibre meaning whilst still providing the nourishment my body needed, I could eat out, attend events and not be the alien, indulge in moderation and most important sustainably stay on track towards my goals for longer periods of time! -
I've stuck with this regime for a long time now and it's astonishing the way I can manipulate my body to achieve desired results over time whilst maintaining a solid, happy and balanced lifestyle! 💪🏼
As the saying goes - "Sometimes more is not better"
To reiterate, don't find yourself working for your diet and training, make your diet and training work for you!
Live your life as healthily and happily as possible, laugh uncontrollably creating great memories and love your partner, family, friends and yourself! -
If you aren't happy then seriously what's the point?!
Comment below your thoughts if you've ever or are currently struggling with strict lifestyle boundaries caused by a strict diet and training regime. 😣💭