روزتون بخیر وشادی
صبحانه .روز کربوهیدرات متوسط وکالری معمولی
بجای پرک جو دوسر از پرک چاودار ۳۵ گرم خشک استفاده کردم.یک سوم موز .چیاسید .توت فرنگی
کافی میکس بدون شکر
ورزش امروز طبق توصیه ی چارت جدول کرب سایکلینگ سی دقیقه ورزش hiit ه.
من جلسه ی. سبکترتمرین بدنسازی ,, نسبت به روزهای پرکربوهیدرات رو , ,تو این روز انجام میدم .)مثلا یه جلسه ی تمرین ۴۵ دقیقه ای سرشونه وشکم ..یا بازو وشکم )
دوبله از زبان مادری به فارسی😂😂😂😂دقیقا نفهمیدم چی نوشتم )
Still on a huge high from volleyball and just a good day in general. But this momma needs her sleep. Instead of my usual bottle of wine, vegging in front of the TV, and feeding myself with junk, I made myself some sleepy time tea, gonna fill out my gratitude journal for the day, get some reading in and let my Dave Matthews/Pearl Jam Pandora station lull me to sleep. This is progress guys. And I'm genuinely just so happy and feel good for the first time in way too long. Body mind, and soul. This is my year.
Schhhh! Zitti, zitti che Coffee e Creamy non si sono accorti che la colazione è pronta... Ops, scherzavo 😒... È bastato un attimo che il golosone di Coffee era già lì pronto per mettere il naso nel mio piatto! Ma come posso dargli torto, questo dolcino di avena, cacao, chia e pera è buonissimo! Ho aggiunto a parte dello yogurt greco e burro di arachidi.
Macros per il dolce 267 kcal 40c 9p 6f
50 gr di fiocchi di avena
5 gr di semi di chia
5 gr di cacao amaro magro in polvere
10 ml di acqua
100 gr di pera
1 pizzico di idrolitina
50/100 ml di acqua
Mettere i semi di chia in 10 ml di acqua e aspettare qualche minuto fino a che non formano una gelatina. Nel frattempo frullare i fiocchi di avena fino a ridurli in farina e aggiungere il cacao magro in polvere. Mescolare con i semi di chia e aggiungere acqua fino ad ottenere un composto omogeneo, morbido ma non troppo liquido. Versare l’impasto in una terrina adatta al microonde ricoperta con un foglio di carta da forno, aggiungere la pera tagliata a spicchi e cuocere per 3/4 minuti circa.
English - 267 kcal 40c 9p 6f
50 gr of oat flakes
5 gr of chia seeds
5 gr of low fat cocoa powder
10 ml of water
100 gr of pear
1 pinch of idrolitina
50/100 ml of water
Put the chia seeds in 10 ml of water and let sits for few minutes. In the meantime mix it oat flakes in a blender until they become flour and then add the cocoa powder. Mix the oat flakes and the cocoa with the chia seeds and add some water until you obtain a smooth dough. Pour it in a microwave safe container covered with a sheet of parchment paper, add the pear on top and cook for 3/4 minutes #colazione#fitfam#gymlife#iifym#nutrizione#ricettefacili#fitchef#diarioalimentare#gymfood#mangiaresano#fit#fitnessfood#cucinalight#benessere #fitness #light#dieta#cucinaleggera#secucinatevoi#alimentazione#breakfast#carbcycling#carbs
Ok, LAST POST TODAY SORRY. But these just came in the mail! I love @flapjacked products. Been using their protein pancake mix in the waffle maker on mornings when I have time. Ordered these off of amazon because I was dying to try them. So hyped on these. They’re 8 #weightwatcherssmartpoints. Which is a little higher than I’d like, but the macros on them are perfect. I just had S’mores for dessert and it really does feel like eating a muffin or a piece of cake. Think these are gonna be a staple as a sneaky treat from now on.
Trained at 24 today. It felt like the 1st day at a new school. You dont know anyone, you wander around not knowing where anything is, and everyone is staring at you. Lol needless to say I killed my workout, got my HIIT in and got out. I missed this gym.
S/o to @brosthetix for my new tank. Definitely ordering more.
The happiness of your life depends on the quality of your thoughts 💗
Learning that doubling up when prepping dinner is a good idea because half of it can be lunch for the next day. Chicken Sausage | Tiny Potatoes | Brussel Sprouts 🤤
Oh for the love...over carbs 😩 I was doing GREAT until hubs and I decided to watch Longmire and he remembers we have pie. Only half a slice and I shared with the dog but I still choose it. Perhaps this is why I pinned a keto cheesecake cupcake recipe earlier. #wls#vsg#carbcycling
Haha it's the worst 😜🙈Thankfully my reverse diet is being good to me 🙏🏼
Every human has there choice of fuel for the body . It’s weather or not you choose to live a healthy lifestyle or NOT ! It doesn’t have to be fancy , it just needs to fit with your lifestyle and goals . A lot of people talk about calories and weight loss , but maybe that’s not what your body depends on . The more you adapt your mind with your body you can figure out how it will retain certain foods . If this all seems familiar and have plateaued. Consider counting macros in a more defined way .... keep alert for more to come #fitnessjourney#mealprep#otfwellingtonsouthlondon#macros#protein#carbcycling
Delicious dinner this evening! Whole grain noodles, fresh broccoli, spicey Italian sausage, fresh mozzarella and 4 cloves of garlic! That ought to keep the vampires away! ;)#yummy#food#pasta#fresh#broccoli#sausage#spicey#mozzarella#wholegrain#dinner#italian#foodie#delicious#kissthecook#tuesdaynight#carbcycling#photooftheday
Tuesday Tip: Looking for a flat tummy? First off, remember that just like anything- slimming down or building muscles in your mid-section is hard work and requires consistency. You’ll never get results overnight. That said, there are plenty of things you can do to help you gain strides towards a trimmer tummy.
1️⃣Drink a lot of water—at least half your body weight in ounces each day to keep hydrated and to flush out toxins.
2️⃣Do cardio- but try it fasted. This will help burn fat from your fat stores rather than burn food calories you just consumed. Try integrating fasted cardio 2-3 mornings a week and see how your body changes over traditional cardio exercises.
3️⃣Work on posture! Good posture helps strengthen your tummy muscles from front to back!
4️⃣Cut back on food that causes inflammation and bloating: dairy and gluten are a great place to start. You may not have a full blown intolerance but many of us still have some small inflammatory response to these good groups.
5️⃣Plank. Adding planks into your regular exercise routine is another great way to keep the core focus engaged and to build a strong core.
6️⃣Get on a probiotic. The right probiotic can actually convert food molecules to short chain fatty acids which control fat BURN, PREVENT fat storage, and will help cut down on that belly bloat. Try out @silverfernbrand ultimate probiotics... they work! (For more info on these head over to the link in my bio)
There are many more tips and exercises to help you tone your tummy— these are a great place to start! Happy toning!