#sustainquickie #foodyfriday GOULASH IN A DASH This is tasty! Ingredients - 500g Lean pork - steaks/tenderloin 100g mushrooms 1 onion 2 cloves garlic 400g tin chopped tomatoes 1tbsp Tomato puree 200ml beef/chicken/veg stock 2tsbp Paprika 2tbsp Low fat creme fraishe Method - Fry chopped onions and garlic until soft, add pork and brown with paprika. Add mushrooms and cook for a further few minutes. Add tinned tomato, puree and stock and bring to boil, allow to simmer for approx 8mins until sauce thickens. Add creme fraishe, stir in and serve. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
42 0
Fuelling my cold with some good food whilst waiting to start cycle two. Did a HIIT this morning trying to sweat it out but have my strength training a miss. Just not up to it but have chocolate over night oats for breakfast, port snitzel for lunch and buffalo chicken and slaw for tea. Snacks today were mousse me up and some delicious mango! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
43 2
If you struggle getting plenty of fruit and veg in per day then smoothies and shakes can be a great option to up your vitamins and minerals. This is an apple, frozen spinach with a Morrison’s smoothie mix that contained berries, banana and beetroot! Added water and 2 scoops of protein, one banana and one chocolate coconut as I like to live dangerously. (Sometimes they are not even from the same company!) #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
37 0
Day 45 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ Daytime run with our group this morning as it’s half term, bit of hill and speed work and a good distance session πŸƒβ€β™€οΈπŸƒπŸΌβ€β™‚οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒπŸΌβ€β™‚οΈ β€’ Went to the local cafe for breakfast afterwards, nice catch up with our group leader over a protein feast πŸ³πŸ…πŸ„ β€’ Mackerel salad for lunch 🐟πŸ₯— β€’ Tasty Quorn chilli with broccoli rice for tea. I’m finding broccoli rice much nicer than cauliflower rice, less wet 🌢πŸ₯¦ β€’ #winningwednesday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runtogether #hills #sprints #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
13 1
**DON'T DRINK YOUR CALORIES** People understand that drinks, alcohol, in particular, contain calories BUT they might not understand just how many! Enter the humble Mars Bar! Pretty much everyone in the world knows this high sugar and fat monster of a chocolate bar and few if any would think about them being a legit snack choice or that they will have little to no effect on a fat loss goal. The truth is that every glass of wine is similar to having a full-size Mars Bar. I see a few diaries a week where people have knocked off a full bottle and are happy with that and it's fine. No problem with people letting their hair down and having fun, I'm no Grinch, just be realistic about the effects, calories and results. Would anyone sink 5 or 6 Mars bars a week or night when fat loss is the goal? Doubt it. Use this information to make smart choices, if you are planning a high-calorie meal then maybe pull back on the wine or make adjustments to the rest of the day, don't have a starter or miss the dessert there are loads of different options. Just think about adding 1 or 2 Mars Bars to your meal - would you do that? Everything has a balance. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
75 11
Took it easy today as not feeling great. Squeezed in my HIIT this morning and refilled with overnight oats. Leftover Spanish shashuka for lunch and tea was the pork snitzel. Hoping to feel better soon as c2 has landed and planning on starting it Monday! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
55 2
**BORING MEALS FOR THE WIN!** Just a quick one from us with my meal inspired post! So I just ate this - 200g Fajita Turkey mince with peppers 200g Mixed veg - peppers, sprouts, broccoli, tomatoes, red onion. Not the prettiest or mouth-watering meal I have ever had to be fair but it serves a purpose! We often bang on about making your food as tasty as possible as this will help you stick to something consistently. Looking forward to meals instead of dreading them is always going to be a win. So where does this dry bland fest fit in with that approach? Well quite simply eating a few of these meals will help tip my energy balance into the deficit, this means I can eat a little more carefree in my evening meal as I know I have banked some calories by keeping my carbs and fats low in previous meals. Saving up calories for the latter part of the day is a great idea, especially if you are one of those people who really struggle on an evening. Simple techniques like this are just another easy way of restricting calories without the need to weigh and track everything you eat. Simply put the more meals like this you eat the less chance of any impact higher calorie meals will have. P.s now I have eaten it and am no longer hungry so it wouldn't have mattered if it was chicken thighs stuffed with goats cheese, wrapped in bacon with a balsamic dressed avocado, olive and seed salad. It had exactly the same impact on my hunger but I saved 1500cal! #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
30 2
Seasons greetings! Nobody ever got fat from seasoning foods. If there is one way to ensure you stray from a plan it’s by eating plain, boring food! Condiments can be the key to success, sprinkle to succeed. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
81 8
Day 44 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ A day in my homeland and it’s amazing what you can pack in when you need to! πŸ΄σ §σ ’σ ·σ ¬σ ³σ ΏπŸ˜ƒ β€’ Started with a run, taking advantage of daylight and the scenery. Wasn’t actually in the mood so was going to do about 5k, but as usual, once I got going I was fine so did a nice 10k πŸƒβ€β™€οΈπŸŒž β€’ Granny decided she’d like to go out for lunch so I was on the back foot a little. Anyway, no need to worry! Lovely little restaurant where the food was all locally sourced and so tasty! Gorgeous oven baked salmon with king prawns and garlic butter served with new potatoes and a lovely salad, perfect! 🐟🦐πŸ₯”πŸ₯—πŸ‘ŒπŸ» β€’ The others all tucked into puddings but I stuck to a coffee and even gave away my little complimentary chocolate 🍫 β€’ A few things to do back at the house then we headed home after tea πŸš— β€’ It was all a bit of a mad dash, but so glad we went πŸ‘΅πŸ»β€οΈ β€’ #winningtuesday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runtogether #wales #10k #noplacelikehome #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
17 0
You know you’re not too well when a walk it’s your in β€œpeak” heart rate! πŸ™ˆ Day started with a Hiit and refuelled with overnight oats. Lunch was Spanish shashuka and tea was lamb kebab. Waiting for cycle two to arrive and planning on starting on Monday! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
49 4
Day 43 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ–οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ A day in the office before I finished to spend half term with Mini YP πŸ‘©β€πŸ‘¦ β€’ Short walk round the block to buy milk once I’d collected Mini YP from Grandma’s and to get the steps up πŸ₯› β€’ Quick dinner and bags packed for a flying visit to N Wales to visit my Granny. She’s not been great recently so I just felt the need to go and see her πŸ΄σ §σ ’σ ·σ ¬σ ³σ ΏπŸ‘΅πŸ» β€’ #winningmonday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #walkwithme #wales #noplacelikehome #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
13 0
#justthetip 3 COMMON TRAINING MISTAKES TO AVOID! Quick run through 3 super common mistakes we see happening daily in gyms throughout the country. Are you guilty of any of these? If so then STOP IT! #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
71 13
Day twenty nine of cycle one. Not feeling 100% today so whilst I hit the gym I did take it easy. Day started with the Jane smoothie, lunch was cowboy beans refuel and tea was Spanish’s shashuka. My body was screaming for more food so I did have a bit of an extra snack of some pitta with hummus today and there **might** have been a small bourbon but it’s all been logged and I hit my calories so whilst I’ve not been on plan, I’ve listened to my body and not done any damage...just not made progress today! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
51 2
Day 42 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ Nice lie in this morning 😴 β€’ Made my favourite pronuts for breakfast, tasty but I thought no I need to cook them a bit less 🍩 β€’ Mini YP went to stay with Grandma for the night so Mr YP and I took the opportunity to have a good long walk...via the pub....where I enjoyed a couple of soda waters with squash drops πŸ˜‚ β€’ #winningsunday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #walkwithme #pronuts #noalcoholforme #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
12 0
So I weighed myself this morning, I’ve put on 6kg since December. Now is the time to get back to plan and exercise, this week food prep is done and I’m back to swimming this evening. Time to get back to it and stop faffing! I will be at my goal weight this year, aiming for September! #goalweightthisyear #backtoit #motivation #icandothis #goals #wei#weightlossgoals #progressnotperfection #consistencykilledthefat #keepgoing #slowandsteady #itsnotarace #thinktortoisenothare #swimming #eat#eatingclean #protein #veg #fit#fit#fitvation #fitnessjourney #weightloss #fattofit #weightlossjourney #fitfam #fit #fitness #instafit #life #eatingclean #noexcuses
31 2
Day twenty eight of cycle one! Day started with the raspberry smoothie, lunch was left over chicken souvalki and roast veg and tea was an awesome roast cooked by my beautiful sister but without the roasts and Yorkshire puddings! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
44 1
Charcoal face mask and food prep done! Ready to start a new week! Breakfasts and lunches ready for the entire week, no excuses! πŸ’₯ πŸ‹πŸ»β€β™€οΈ πŸŠβ€β™€οΈ πŸƒβ€β™€οΈ #charcoalfacemask #foodprep #progressnotperfection #consistencykilledthefat #keepgoing #slowandsteady #itsnotarace #thinktortoisenothare #swimming #eat#eatingclean #protein #veg #fit#fit#fitvation #fitnessjourney #weightloss #fattofit #weightlossjourney #fitfam #fit #fitness #instafit #life #eatingclean #noexcuses
41 3
Need to keep reminding myself of this, too easy to slip back into old habits. Bimbimbap for tea, so tasty. Back to swimming tomorrow in anticipation for starting Swim22 on the 22nd of Feb for Diabetes UK. 22 miles in 12 weeks, aiming to do it in at least half that time! #swim22 #diabetesuk #channelswim #bimbimbap #thebodycoach #sustainnutrition #progressnotperfection #consistencykilledthefat #keepgoing #slowandsteady #itsnotarace #thinktortoisenothare #swimming #eat#eatingclean #protein #veg #fit#fit#fitvation #fitnessjourney #weightloss #fattofit #weightlossjourney #fitfam #fit #fitness #instafit #life #eatingclean
41 0
Standard Sunday meal prep pick. This will do me for 3 days not including breakfast and dinners. 1kg fajita turkey mince with peppers, broccoli and sprouts. 500g chicken with black bean sauce with stir fry veggies. Will just add carbs as and when needed. Couple of baked potatoes and some microwave rice. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
87 3
Noticing the change in your face is great, cheekbones and all sorts going on. Less chubby cheeks πŸ’šπŸ€­β˜ΊοΈ #wei#weightloss #weightlosstransformation #positive #sustainnutrition #consistencykilledthefat #habitsmakeresults #hardwork #cardio #weights #running #swimming #eat#eatingclean #protein #veg #fit#fit#fitvation #fitnessjourney #weightloss #fattofit #weightlossjourney #fitfam #fit #fitness #instafit #life #eatingclean #progressnotperfection #disappearingcheeks
41 4
#Repost @sustain_nutri with @get_repost, great post deserves a share, give it a read! ・・・ **WHAT MAKES YOU FAT?** ''I have to cut carbs to lose weight'' ''Low fat diet for me'' ''I stop eating after 6pm'' These are really common statements that you will hear people say when talking about fat loss. Some people will find massive success by cutting carbs, cutting fats or even cutting out eating after 6pm. But why? Why do all these approaches work when they are all so different? The key word here being ''cutting'' Removing problematic foods or complete food groups, sometimes entire time frames to eat in will obviously result in a reduction of overall calories. There is no single ingredient, product, food or time that will cause weight gain. It's as simple as this if you eat more calories than you use you will gain fat. If for example, you can maintain your weight at 2000cal per day and you only consume 1000cal BUT all of those are from toast & after 6pm would you expect to gain fat? Of course not, because you have undereaten by a huge amount! Now I certainly don't advocate this diet but it's a pretty clear, logical demonstration that it's not certain food groups that are the culprits. Yes, I agree that carbohydrates, especially simple ones are very easy to overeat and as such may not be best for you to consume but that is much more to do with your choice of carbohydrates and not the actual macronutrient. It is very easy for someone who has gained weight and then lost some by cutting carbohydrates to then blame then blame carbs for the weight gain and not the simple fact that they were just eating too many calories. You don't have to count calories but please be calorie conscious of foods. Everything has its place and no food is evil. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
51 4
Day twenty something or other (lost count!) of cycle one. Chocolate coconut pancakes based as a cake for breakfast and Spanish shashuka for lunch. Tea was a bit of a control blow out as it was a girly get together but I cooked so kept things tasty but as low cal as possible have loads of yummy Greek food! There was some cake and gin involved too as well as laughs and pampering. Fab night and straight back on it today! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
54 6
Day 41 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ Saturday started with parkrun (thank goodness for no ice!) and despite the absolute mudfest and rain throughout, I got my second fastest time! I’m proper chuffed. The trail runners and a brief speedy walk when breathing was getting out of control were definitely good plans! πŸƒβ€β™€οΈπŸƒπŸΌβ€β™‚οΈ β€’ Egg white savoury donuts with chopped @quorn_uk gammon steaks and a mountain of salad for lunch and a delicious prawn curry with brown and broccoli rice for dinner πŸ˜‹ β€’ Went to a running friend’s 30th birthday party in the evening so had already decided to drive. Soda water with my sugar free squash drops and I avoided the plethora of tortilla chips and popcorn dotted about too. When I got home, I soooooo fancied some toast....so I had some cheese instead πŸ˜‚ β€’ #winningsaturday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runtogether #loveparkrun #party #noalcoholforme #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
23 1
@Regrann from @sustain_nutri - **WHAT MAKES YOU FAT?** ''I have to cut carbs to lose weight'' ''Low fat diet for me'' ''I stop eating after 6pm'' These are really common statements that you will hear people say when talking about fat loss. Some people will find massive success by cutting carbs, cutting fats or even cutting out eating after 6pm. But why? Why do all these approaches work when they are all so different? The key word here being ''cutting'' Removing problematic foods or complete food groups, sometimes entire time frames to eat in will obviously result in a reduction of overall calories. There is no single ingredient, product, food or time that will cause weight gain. It's as simple as this if you eat more calories than you use you will gain fat. If for example, you can maintain your weight at 2000cal per day and you only consume 1000cal BUT all of those are from toast & after 6pm would you expect to gain fat? Of course not, because you have undereaten by a huge amount! Now I certainly don't advocate this diet but it's a pretty clear, logical demonstration that it's not certain food groups that are the culprits. Yes, I agree that carbohydrates, especially simple ones are very easy to overeat and as such may not be best for you to consume but that is much more to do with your choice of carbohydrates and not the actual macronutrient. It is very easy for someone who has gained weight and then lost some by cutting carbohydrates to then blame then blame carbs for the weight gain and not the simple fact that they were just eating too many calories. You don't have to count calories but please be calorie conscious of foods. Everything has its place and no food is evil. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
109 5
**WHAT MAKES YOU FAT?** ''I have to cut carbs to lose weight'' ''Low fat diet for me'' ''I stop eating after 6pm'' These are really common statements that you will hear people say when talking about fat loss. Some people will find massive success by cutting carbs, cutting fats or even cutting out eating after 6pm. But why? Why do all these approaches work when they are all so different? The key word here being ''cutting'' Removing problematic foods or complete food groups, sometimes entire time frames to eat in will obviously result in a reduction of overall calories. There is no single ingredient, product, food or time that will cause weight gain. It's as simple as this if you eat more calories than you use you will gain fat. If for example, you can maintain your weight at 2000cal per day and you only consume 1000cal BUT all of those are from toast & after 6pm would you expect to gain fat? Of course not, because you have undereaten by a huge amount! Now I certainly don't advocate this diet but it's a pretty clear, logical demonstration that it's not certain food groups that are the culprits. Yes, I agree that carbohydrates, especially simple ones are very easy to overeat and as such may not be best for you to consume but that is much more to do with your choice of carbohydrates and not the actual macronutrient. It is very easy for someone who has gained weight and then lost some by cutting carbohydrates to then blame then blame carbs for the weight gain and not the simple fact that they were just eating too many calories. You don't have to count calories but please be calorie conscious of foods. Everything has its place and no food is evil. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
146 7
Day 40 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ Training day for Mini YP so we’d set our sights on an early morning gym session πŸ’ͺ🏻 β€’ Our plumber had other ideas so it was abandoned 😫 β€’ The farce over our broken tap seemed to somehow completely throw my mood for the whole day, god knows why! πŸ€·πŸΌβ€β™€οΈ β€’ Productive day though with some shopping and housework πŸ›’ β€’ Really didn’t want to go running but knew it would lift me up and I wasn’t wrong πŸƒβ€β™€οΈ β€’ A good distance run with some sprints practice too. I’m famous for my sprint finish πŸ˜‚ β€’ Lovely hearty Veggie Shepherds Pie for tea, just the job πŸ₯§ β€’ #winningfriday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runtogether #sprints #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
17 0
Good movement day despite being at work and sitting at my desk for eight hours! Day started with a HIIT and refuelled with the oats and raisin made in to overnight oats. Lunch was Spanish shashuka and tea was the Vietnamese steak (surprisingly high in calories to say it was meat and a salad but tasty none the less!) #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
46 5
Who else gonna workout today? πŸ’ͺ #itsearnednotgiven
96 12
#sustainquickie Herb & Lime Chicken bowl Clean & delicious! Ingredients 4-6 chicken thighs 1 lime 2 cloves garlic 1tbsp olive oil 2tbsp white wine vinegar salt & pepper Hot sauce Fresh coriander Stir fry veg Miso soup cube Method - Add the oil, vinegar, lime juice, garlic, coriander, salt & pepper to a bowl and mix. Debone the thighs and add to the marinade, for 5mins to 3hrs. Fry the chicken skin side down for around 6-7mins then turn. After a further 6-7mins remove from heat and allow to rest. Stir fry veg in the chicken pan and make Miso soup as per instructions. Chop thighs and add to bowl with veg. Pour over miso and enjoy! #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
47 1
77 3
Day twenty five of cycle one! Day started with a HIIT and refuelled with the oatmeal and raisin smoothie but I made it in to overnight oats. Lunch was left over chicken and chorizo stir fry and tea was Spanish shashuka. #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
36 0
Day 38 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ A good day all round 😊 β€’ Nearly didn’t get to running group due to a last minute requirement to supervise my mum following sedation she’d had at hospital. Fortunately Mini YP came up with some little ailment which allowed me to agree to him staying home to take over for 15 mins until Mr YP was home 🏑 β€’ So glad I got there, it was a great β€œkeep going” session and I really tried to push it. I was rewarded with a number of Strava PR’s πŸ† β€’ #winningwednesday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #strava #trophies #runtogether #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
20 1
**FOOD QUALITY COUNTS** On the left here we have what a typical 9-5 worker may eat. Cereal and juice for breakfast, grab a meal deal for lunch, pasta for dinner and might snack on rice cakes then treat themselves to a small bar of chocolate at the end of the day too. Totally normal day for someone. When you look a little deeper at it, it's a pretty beige day. Cereal - Beige Bread - Beige Crisps - Beige Pasta - Beige It's lacking any real veg at any of the meals, perhaps a little scabby lettuce in the sandwich but no high fibre, vitamin and mineral filled beautiful veg! After reviewing thousands of food diaries during my time with Sustain I can tell you that people do not eat enough veg in general! Veg is so low calories and so filling! It's your best friend when wanting to cut back on calories. Looking at the totals on this day, we come in at about 1800cal, 65g protein, 271g Carbs and 52g Fat. Now looking at this day can you honestly say that any of these meals look truly fulfilling? Can imagine feeling stuffed and full of health & energy after a Meal Deal from Tesco? If you work in an office have a look around about 3pm and see how many people after their high calorie and carb meal deals are bouncing around full of productivity and energy! More likely they are half asleep and reaching for the coffee or red bulls. Now look at the kind of day that we would recommend, protein at each meal, veg at least twice per day, some healthy fats, stick to natural food choices and make it tasty! Look at the difference in colour for starters, then look at the numbers. Over double the protein! Protein is great for keeping you full and maintaining your muscle mass and repair of the body. High protein breakfasts have been scientifically proven to help lower overall calorie intake. Carbs are a third and whilst fats are increased its still 200cal under the typical day. Blood sugar is under control, this will help prevent unnecessary snacking during the day too. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #hea#healta> #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #paleo #fitfood #healthylifestyle #healt
112 4
Getting faster, slowly. So good to at least start the run in the light. #runstagram #thisgirlcan #runninglikeagirl #runnershigh #runnersofig #habitsmakeresults #consistencykilledthefat #5k
19 1
Day twenty three of cycle one. Day started with a hiit this morning. Breakfast was the pancakes baked as a loaf. Lunch was left over teriyaki beef and tea was chicken and chorizo stir fry. Went to the gym this evening, heart wasn’t quite in it but it got done. #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
42 0
Everyone starts from the bottom. Patience, Consistency & NOT Giving Up is the key to success πŸ’ͺ🏼 #dalequetupuedes
23 5
Day 36 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ–οΈ 🌟 11,000 steps βœ–οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ I’ve now completed 5 weeks with Sustain and have worked hard to stick to the principles with the odd exception, which were just β€œlife”. I had hoped to be further along than I am at the moment. Yes, I have lost weight but in all honesty I don’t feel the effort I’ve made is showing in the results. This week I’ve gained a small amount. β€’ So with just 3 weeks left of accountability I am keen to understand what I can do to improve the weight loss so raised my concerns with my coach. Hopefully over the coming days I can have a better understanding and start to see some better results. β€’ For my own interest I have gone back to basics and while not WORKING to calories & macros, I am RECORDING them just to get a picture of where we’re at. β€’ #winningmonday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #frustration #fitfam #fitover40 #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
16 0
Day twenty two of cycle one! Started the day with a quick Trx workout followed by a HIIT. Refuelled with overnight oats. Lunch was turkey Bolognese and tea was teriyaki beef! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
46 1
Opening night of my uncle and his partners pub with mum, dad and hubby. Needing a big kick up the arse at the moment and this has spurred me on, that shirt was tight 12 months ago! #motivationneeded #motivationmonday #kickupthearse #progressnotperfection #fit#fitbefore31 #wei#weightloss #weightlosstransformation #positive #sustainnutrition #consistencykilledthefat #habitsmakeresults #hardwork #cardio #weights #running #swimming #eatingclean #protein #veg #fit#fitnessvation #fitnessjourney #weightloss #fattofit #weightlossjourney #fitfam #fit #fitness #instafit
35 4
Day twenty one of cycle one! Pancakes cooked as cake for breakfast, a curry for lunch and a bit of bouncing at the trampoline park with the kids this afternoon. Turkey meatballs turned in to a spag Bol for tea followed by a weights session at the gym! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
39 5
Day 35 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps πŸšΆπŸΌβ€β™€οΈβœ”οΈ β€’ 10/10 πŸ‘ŒπŸ» β€’ Woke up early with my running stuff at the side of the bed for easy access then Mr YP opened the curtains 😳 β€’ Driving sleet and howling winds 🌨🌨🌬🌬 β€’ I stayed in bed πŸ› β€’ A couple of hours passed as I pondered, maybe I’ll go to the gym, nah. Wii Zumba? Nah. could.not.be.arsed πŸ€·πŸΌβ€β™€οΈ β€’ Then the sleet stopped and the sun made a brief appearance. Once again, the Sustain fam had saved me from myself. This time was the turn of @serena_sustain7 πŸ‘‹πŸ» β€’ Got ready and set off before I had chance to change my mind. I’d set my target at 13k on a totally new route. I’d also decided to have a go at β€œJeffing” using a 60s run/30s walk technique. It’s totally counterintuitive to walk (albeit quickly) when you’ve only been running for a minute but I trusted in the technique and it didn’t let me down. πŸƒβ€β™€οΈ β€’ I got some new PR’s on some segments which I covered last week! My overall pace was almost identical to that of my 10k full run last Friday plus, I felt far less fatigued. Jeff Galloway you are a genius! πŸ™ŒπŸ»πŸ™ŒπŸ» β€’ Pronuts for brunch 🍩 β€’ The rest of the day was spent helping Mini YP choose his GCSE’s. Much easier than we all thought! πŸ‘¨β€πŸŽ“ β€’ #winningsunday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runwithme #jeffing #jeffgalloway #strava #segments #trophies #familytime #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
23 1
**ONLY LOST 1/2 POUNDS? HERE IS WHAT TO DO!** You spend all week eating right and training hard, weigh in after 7 days and you ONLY lost 1 or 2lbs! Please tag and share with anyone who can relate to this, friends, family, Personal Trainers. This will flip what you think is a tiny, insignificant loss on its head! For more tips, recipes, training plans and live Q&A's join our private Facebook group with 5000 others. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
73 11
**HEALTHY CALORIES STILL COUNT** Whilst we are all about pushing people towards choosing more natural, single ingredient foods when fat loss and health is the number one goal, good ingredients don't always make for good foods! On the left, we have a Bounce 'Protein' Ball, something you would see in a health food shop and something due to it's all natural ingredients someone would pick up believing it to be a good, healthy choice for snack/treat on their fat loss journey. Protein is healthy, isn't it! On the right, we have an old school Mars bar, a rather high sugar & fat, a sickly chocolate bar that nobody would dream of thinking would be a great snack option when fat loss is the number one goal. Now obviously the Bounce ball has a little more protein (only 10g more) and is more natural ingredients, BUT calories will always drive fat loss and the Bounce ball is ONLY 14 CALORIES LESS than the Mars Bar (that is actually bigger than the ball too) If you overeat on calories you will gain weight, no matter where those calories come from. People will often be eating these items and then be confused why they are not losing body fat, especially if they have stopped eating things like Mars Bars etc. The truth is you don't have to count calories to lose body fat but you do need to be aware of the calorie values of certain foods. Remeber to always read the label. #habitsmakeresults #sustainnutrition #consistencykilledthefat #Fitness #Fitfam #Fitspo #fitfam #cleaneating #healthy #cleanrecipes #healthychoice #cleanRecipe #eatclean #glutenfree #pal#paleo #fitfood #healthylifestyle #healthyrecipes #organic #foodporn #protein #Fitspiration #Instafit #Lean #paleo #gym #beachbody #exercise #abs
88 1
Two pictures. One at my heaviest, one today. The first one was about three years ago when I was six months postpartum with my youngest, I was battling his medical condition that we or the doctors didn’t understand. Fuelled with (literally) no sleep and a massive heap of sugar to keep me going. Fast forward to today and I feel much more in control and managed to achieve a lot more balance in life. I enjoy lifting and eating right. I still have my demons around parts of my body and have noticed some negative behaviours towards it but I wore this dress today and felt amazing so wanted to focus on what I have actually achieved and bring some positivity! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
100 26
Prepping for a big week pre first individual comp 😲 Looking forward to finding out just how wank I am πŸ˜‚πŸ˜‚ #crossfit #nutrition #comp #mealprep #sustainnutrition #habitsmakeresults #consistencykilledthefat #fat#fatlossjourney #fattofit #wei#weightlossney #weightloss #fatloss #obesetobeast #o2barmy
44 3
Day 34 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps πŸšΆπŸΌβ€β™€οΈβœ”οΈ β€’ 8/10 πŸ‘ŒπŸ» β€’ Saturday begins with parkrun. Unless Mini YP is Run Director it would seem. For the 3rd time, it needed to be cancelled due to ice on quite a few parts of the route. Our Running Club was doing a take over of the volunteer roles so I wasn’t planning on running. Mini YP was disappointed but totally understands that the safety of 200+ people hurtling round is the main priority. Sadly, a few people don’t have this empathy and β€œcomplained”. It’s OK though, we gave them their money back πŸ˜‰ β€’ So, dressed to face the elements I dragged Mr YP out for a walk round the locale instead πŸšΆπŸΌβ€β™€οΈπŸšΆπŸ»β€β™‚οΈ β€’ Yummy carrot, cinnamon & spinach pronuts with skyr & blueberries for breakfast 🍩 β€’ Shopping delivered and food planning done for the week πŸ›’ β€’ Went to Zizzi for dinner. We were given a 4 course meal for 2 with prosecco & wine by some friends as a gift. No way was I going and only eating a main course, that would have felt like a huge waste of money. So instead, the romantic dinner for 2 became a dinner for 3 πŸ‘ͺ β€’ I decided I would drive so Mr YP thoroughly enjoyed all the alcohol πŸ₯‚πŸ·πŸ· β€’ We shared the starters and desserts between the 3 of us and I chose a main meal under 500 cals, although it was pasta 🍝 β€’ I also indulged in a couple of biscuits yesterday. I hadn’t had a single one for over a month and I just really fancied them. Previously, I’d have binged on loads, but I took my time, savoured them and enjoyed them. Job done βœ… β€’ #winningsaturday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #familytime #stillhavealife #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
17 0
Day nineteen of cycle one. A lovely lady in the gym absolutely made my day today when she stopped her own workout and watched me do my deadlifts. She commented how tiny I was to be so strong! Made my day! Small and mighty!! πŸ˜†πŸ’ͺπŸ»πŸ˜† Started the day with the peanut and jam smoothie. Lunch was the chicken and chirizo stir fry and tea was requested by my eldest...chicken jalfrezi! So good! #90daysssgraduate #90daysssrepeat #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl #caloriedeficit #cfd
52 2
Day 33 @sustain_nutri πŸ“ β€’ 🌟 Food πŸ₯˜ βœ”οΈ 🌟 Water πŸ’¦ βœ”οΈ 🌟 Exercise βœ”οΈ 🌟 11,000 steps βœ”οΈ AND THEN SOME!! β€’ 10/10 πŸ‘ŒπŸ» β€’ Started the day with the smear test I booked last Friday. A bit uncomfortable but the nurse was lovely, and it was all done and dusted in a few minutes. Worth it to keep an eye on your health. PLUS the nurse said I had a β€œlovely looking cervix, super!” 😳🀣 β€’ Mr YP dropped me at the surgery as I intended to walk home, maybe about 1.5k. I decided it was a great day, I had no time constraints so headed in the opposite direction to clock up some miles πŸšΆπŸΌβ€β™€οΈ β€’ Very productive day at home sorting and cleaning 🏠 β€’ Led a good run with my lovely club on home turf, some great efforts all round although I was concentrating so much on not losing anyone, I nearly lost Mini YP πŸ™ˆ β€’ #winningfriday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #running #runwithme #strava #segments #trophies #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
20 2