@ladybossglasses for the WIN.
Blue light wavelengths suppress the body’s natural secretion of melatonin, the morning that regulates your sleep-wake cycles. So, exposure to blue light at night continues to alert your brain that it is daytime, disrupting your body’s natural circadian rhythm. This results in low melatonin and low morning cortisol symptom wise we see insomnia and AM fatigue.
The solution ? Dim your phone and electronics, read using salt lamps and get yourself a pair of blue light blocking glasses and pop them on as the sunsets. I’m ordering a second pair in leopard 🐆 print 🤓
Move your body.
But really, there’s no secret.
No complicated diet and exercise routine.
Just be consistent.
And patient AF 👏🏼
Posted at: 2019-06-19 01:55:49
Do you need to track calories to lose weight?
Absolutely not. However, to achieve your dream body as quickly as possible, eliminate guesswork and unnecessary frustration, feel in control of the whole process, and learn how to eat intuitively, tracking is a good way to go
Does it take time? Yes. But once you get a feel for it you can do it in 10-15 mins per day easily
When considering the outrageous benefits, I’d say that’s a 10 mins well spent
People talk about budgeting your money, and nobody blinks an eye. It’s a wise thing to do. Tracking your calories is a very similar concept, except it deals with your body which is even more important than your money to steward well
That being said - if you’ve decided to count calories, it’s incredibly easy to underestimate how many you are eating. It’s a skill to learn accuracy with tracking and estimating
Your body abides by the laws of energy balance. If you’re tracking and not seeing results, stay patient. Double down. Check your work again. Every calorie counts. Once you nail the process and have good targets to go off of, the fat will melt off
Questions? Leave em below, Conquer Fam. Tag a friend and like the post if it brought you value❤️
🏖🌮🔥 DM me “summer sculpting” if you’re serious about losing 10-30 lbs and developing lean muscle in the next 16 weeks while still eating tacos. We’ll chat a bit and make sure you’re a good fit
Free 7 day fat loss course: link in bio
Posted at: 2019-06-19 00:43:00
BIG MAC McWAFFLE🍔🥞
McWAFFLE bc it’s not a true McDonald’s replica if you don’t include Mc 🤷🏻♀️😂 After seeing Big Mac 🍔 macro hacks from some of my peeps @harryburchlifts@laurenfitfoodie and @kylas.macrofood.life , I’ve been wanting to do SOMETHING similar🤔, and it hit me the other night💡! A freakin WAFFLE! 🤤🙌 This was so stinkin delicious guys!! I made one for hubs too and he loved it!😍 If you’re ever craving a Big Mac 🍔🤤 (bc Lord knows I was after seeing all those #macrofriendly versions on IG), then I suggest doing it my way, or my peeps’ ways! Deets below!👇
🍔184 grams egg whites.
🍔7 grams coconut flour.
🍔7 grams all purpose flour.
🍔2 grams xanthan gum.
🍔Whisk dry ingredients together and then add in egg whites and stir into a batter. Let batter sit while waffle iron heats up and it’ll thicken up! Cook as usual!
🍔70 grams 93/7 lean ground beef (season w/salt, pepper, onion powder).
🍔45 grams Velveeta shredded cheese(or American like on the actual Big Mac).
🍔8 grams diced yellow onion.
🍔1 tsp sesame seeds.
🍔15 grams shredded lettuce.
🍔32 grams 1000 Island dressing.
🍔30 grams sugar free Bread & Butter pickles diced
🍔Add cheese and beef to waffle and broil on 350 for 7 minutes. Once removed from toaster oven, add other toppings and chow down🍴🤤😂
🍔Macros (my waffle).
🍔26 C/19 F/45 P 488 cals .
🍔Actual Big Mac macros.
🍔46 C/28 F/25 P 540 cals .
#bigmac#mcdonalds#macrohacks#dinner#dinnerisserved #burger#delicious#deliciousfood #iifymfood#iifymrecipes#iifymmeals#iifymburger#flexibledietinglifestyle #instaburger#instayum#instarecipe#macrofriendly#macrofriendlymeals #carbfriendly#protein#fatloss#weightloss#flexibledieting#waffle#instawaffle#macrofriendlywaffles #wafflefordinner
Pretty sure if we could pick where we’d lose fat first we would target that area but unfortunately spot reduction is just myth. Here’s a good breakdown by @roballenfitness
Follow @torreypenn for more training, nutrition, and lifestyle benefits. .
Everyone wants to lose fat in certain places but keep a bit of fat in certain others 😉 - I’ve posted this one before but still get a lot of questions about losing fat in specific areas. Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person
It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though.
Don’t compare your fat loss journey with someone else’s. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 - Don’t stress about it. Just stick to your plan and when your overall fat level is down you’ll be happy 😁
Have any questions or need any help? Feel free to let me know 😊
#weightloss#spotreduction#health#healthylifestyle #workout#fitness#fatlosstips #bodytransformation#exercise#summerbodygoals#nutrition#weightlossjourney #muscle#fatlossprogram #nutritiontips #genetics#fitnessjourney #losefat#montrealfitness#fitnessmotivation #dietplan#losingweight#iifymgirls#weightwatchers#shred#fitnessmyths #fatloss
Posted at: 2019-06-19 03:19:58
Same meal 2nd day in a row. Meal prep OMAD bruh lol
For some strange reason, I do my best running on rainy days. I had a PB today by finishing 5k in under 40 minutes. I always think the rain cools me off until I get home. It takes about 15 minutes to cool off and stop sweating like crazy. 🤷🏾♀️ I always drink 30 ounces of water mixed with Pink Himalayan salt & Nu Salt for potassium and magnesium.
If you’re eating enough to be gaining weight/body fat but still feel psychologically, physically and/or physiologically unwell, you aren’t recovered from your contest prep/fat loss phase.
Gaining weight at a rapid rate after being in a deficit, doesn’t automatically mean you’re going to feel 100%. The more extreme and length of time you’re dieting, the more time it’ll take for you to get back to homeostasis. Take the time to work out a plan and goals prior to ending your prep so that your transition out of a prep runs more smoothly.
Are you getting enough Vitamin A in your diet? 🌱.
Vitamin A is a fat-soluble vitamin that's stored in the liver.
Roles: 👶🏻 embryonic growth, including the development of the ❤️ , lungs, kidneys, 👀 , and 🦴 as well as the circulatory, respiratory, and central nervous systems.
✅Two Types: Preformed Vitamin A and Provitamin A carotenoids.
1. Preformed vitamin A (also called retinol) is used directly by the body and is found in animal products like 🥚 , 🥛, and liver.
2. Provitamin A carotenoids are found in fruits and vegetables, but your body must convert this type into retinol.
Food Sources & Serving Size of Vitamin A:.
🍉 🍌& 🥬 (particularly orange 🍊 and yellow ones and leafy greens), rich in beta-carotene, are the best sources of vitamin A.
* one medium baked sweet potato: 961 mcg RAE (19,218 IU)
* 1/2 cup canned pumpkin: 953 mcg RAE (19,065 IU)
* 1/2 cup butternut squash, cooked: 572 mcg RAE (11,434 IU)
* 1/2 cup canned sweet potato, mashed: 555 mcg RAE (11,091 IU)
* 1/2 cup raw carrot, chopped: 534 mcg RAE (10,692 IU)
* 1/2 cup spinach, cooked: 472 mcg RAE (9,433 IU).
The point of getting enough Vitamin A in your diet is to simply help keep your body happy and healthy. By understanding the benefits & importance your better off & more aware of staying healthy. 💪🏻🤓
. 🔑📝If you need help with determining your daily macro nutrient requirements or looking for Macros for general fitness, weightloss, fat loss, lean muscle gain, or even contest prep please email me or click on the link above to get started. .
. .#foodies#healthyeating #fitness #fit#workout#healthylifestyle #healthy#getfit#weightloss#fitnessmotivation #healthyfood
8 KETO MUST HAVE FOODS By: @turnaroundfitness
The ketogenic diet is the hottest diet of 2019 because it helps you quickly lose stubborn fat. It reduces fat storing inflammation, it helps you live longer & avoid today’s most deadly diseases.
But what are the absolute BEST Tasting & Satisfying keto foods for the fastest fatloss? Here are 9 Must Have foods for accelerated fat burning
CACAO. Cacao is full of health benefits and is a healthy option when it comes to indulgence. Raw cacao contains up to four times the antioxidants of traditional cacao powder, & has the highest antioxidant value of all the natural foods in the world.
BEEF. Fatty cuts of meat can also be cooked in other fats, like, tallow, avocado oil, ghee, butter, or coconut oil, & can be paired with other keto-friendly foods.
CHEESE. Cheese is great on Keto. Make sure to get the sharper kind like blue cheese, pepper jack, feta, sharp cheddar, etc
FATTY FISH. Fish like Salmon, Anchovies, Sardines, Herring, Makerel are great on Keto and full of omega 3’s
GREENS. Make sure to get plenty of greens, at least 6-8 cups a day.
NUTS. When it comes to nuts make sure to get macadamia, pecans, walnuts, pine nuts and almonds.
Avocados are loaded with dietary fiber, making them great for stabilizing blood glucose levels and warding off diabetes.
COCONUT OIL. By now you probably know that you SHOULD be using coconut oil daily for it’s many health benefits (burn fat, boost metabolism, protect your brain, stabilize blood sugar...and that’s just naming a few!)
If you need to lose 30-40 lbs of body fat & want to do it in the most effective way, click the link in my BIO right now 👉 @turnaroundfitness for a 🅕🅡🅔🅔 fat loss “discovery session!” (spots are filling up fast).
#keto#ketodiet #ketorecipes #ketoweightloss #intermittentfasting#weightloss#fatloss#fasting#ketofood #ketosis #ketogenicdiet #ketofam #ketolife #ketobreakfast #ketoeats #ketofastosis #ketones #ketogeniclifestyle #ketogeniclife #ketogenicliving #ketofamily #ketomeals #ketomeal #lowcarbdiet #lowcarb#ketogenic #ketones #fitfam#bacon#turnaroundfitness
Top Tip to keeping your calories low when dieting.
I currently eat 4 meals per day. I don’t like to snack very much and prefer bigger more satiating meals. When trying to lose body fat 1 of the first things I like to do is cut carbs from one of my meals and add more veggies.
This keeps the meal satiating and the volume of food high without the calories from the added carbs.
Keeping food volume high is important when dieting to make you feel fuller for longer. The good thing is most vegetables are really low in calories which can allow you to pack your meal out without adding too many calories.
Give this a go the next time you are trying to lose body fat and I guarantee it will help!
🤷🏽♀️where the calfs at?? Like really where they at 😬Anyone feel like certain parts of their body are really showing the benefits of weight training while other parts are slower?? 👀 slow and steady I guess🐢
It’s been a minute since I’ve introduce myself and we have a bunch of new friends soooooo here are some fun facts about moi!
Besides the fact that I’m a licensed nutritionist, personal trainer, wife to #hothusband, mom of 3 boys, and Prosecco lover....
1. I’m originally from Myrtle Beach SC (I was born in Boca Raton FL but lived in MB until I was 20)
2. I can rap the lyrics to pretty much any 90s hip-hop
3. I’ll be 37 in October, sup libras!!
4. I’ve had an unmedicated vaginal child birth, medicated vaginal child birth and a c-section...and to be honest, there’s really no “easy” way to get a baby out 😂🤷🏻♀️
5. I love Jesus with my whole heart but I cus....a lot 🤭
6. I could honestly shave my head if I weren’t concerned with what the kids would say at school to MY kids. I just don’t care about having hair 🤡
7. I went to Skip Barber racing school after I got divorced because I was born with the speed gene
8. I have a sister who’s 8yr older than me @jessicajcarle and a brother who’s 4yr older than me @exactoknife - yes, we have the same parents. No, we don’t look or act anything alike. The gene pool is deep.
9. My best friends are over the age of 60
10. I think the sexiest thing anyone can have is a big....brain 🤤 and a kind heart ❤️
#Fitness#weightlossjourney #iifym#momlife#fitmoms#fatlossjourney #fatlosstips #workout#weightloss#fatloss#asdmom#diet#fitnessgoals #fitness#fitnessinspiration #weightlifter#strongmom#powerliftingmoms#athomeworkout#fasterwaytofatloss#girlswithmuscle#fitnesstransformation #weightloss#carbs#postpartum#inspiration#goals#sugar#keto#whole30 not #fwtfl
Posted at: 2019-06-19 03:07:59
Seriously cannot believe we’re more than half way through June...
Spent the last 5 days in Missouri with my boo’s family and it was filled with alcohol and food (as expected) and it’s amazing to think I used to consume that much/kind of food on a regular basis. I spent more than 2 of those days feeling like absolute crap and I am bloated like no other. Happy to be home and back in my regular routine 💛
10 weeks until my next vacation and not feeling my best on this past one is fueling some fire in me to do and be better. i know what this bod is capable of 💪🏼 and i’m making it a goal to look and feel my best ten weeks from now. hopefully you’ll follow along with my ten week cut and maybe even join in! pls help keep me accountable because like a lot of you, food and nutrition is where i fail. no self control lol
SO what am i doing?
🏋🏼♀️ weeks 1-5 train like me volume 2 and weeks 7-10 train like me volume 3 going to follow these plans exactly how they are written (i just did several weeks of TLMV4 so that’s why i’m doing 2 and 3)
🥗 tracking most of my food to ensure i am getting the proper macro nutrients daily
📸 weighing in and taking measurements weekly AND taking progress pictures (which is something i haven’t done in years.) 🍪 my main goal for myself is to turn down or eat less of the unnecessary treats and snacks around my office and house, snacking on random things just because it’s there is one of my downfalls when it comes to dieting
💊 i stopped taking all fat loss supplements (alphamine capsules and erase pro from @pescience) to give my body a break but will go back on them around week 5
waist: 29 inches (highest it’s ever been)
glutes: 41 inches
r quad: 23.5 inches
let’s seeee what i can do in 10 weeks! anyone have any goals for the next few weeks or months? drop em below!
@stacileeh and I used to spend our weekends at the bar, now we spend them running 5k’s and hiking. You can still occasionally find us at the bar, but with Mic.ultras in hand after a week of CrossFit 💁🏻♀️.
Posted at: 2019-06-19 03:04:05
When you focus on the right things in life you propel yourself forward QUICK. So quick that the wrong things don’t have time to catch up. You put yourself in an elevation phase and any of the negativity, the nonsense, the haters that were stealing your energy before will be left in the dust. Because when you’re so focused on what you want and what makes you happy, you learn to not give a shit about what anyone else thinks or says. It’s irrelevant to you because you understand that you are in the drivers seat and you are in complete control of your destination. Buckle up, find what makes you happy, focus on those things and be unapologetically you! Life’s too short to live any other way.