DAY 74 - LUNCH: two tuna and cucumber sushi rolls.🔹around 450kcal🔹Tomorrow night I'm going back to Italy for Christmas and today I have so many things to do 🙈 #lunch #lunchtime #pranzo #quicklunch #sushiroll #tunaandcucumber #tonnoecetriolo #day74 #weightloss #weightlossjourney #diet #ondiet #dieta #adieta #lactosefree #dairyfree #glutenfree #caloriescounting #countingcalories
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I always feel like I want some changes at the end of December. New year brings new hopes and expectations. Inspired by the holidays’ mood most of us wish to change something. We want a fresh start comes January 1st.  I’ve had my fair share of failed new year’s resolutions. My good intentions would end about a month later for whatever reason. The “whatever” reason was lack of solid planning. In any case, I thought to share some tips that have worked for me. 🔹️Pick one or two well defined resolutions. It’s hard to do million things + other new things, so do million things + ONE new thing. Focus on one resolution at a time. State a very precise well-defined goal. We fail because we don’t have an exact goal in mind. For example, “losing weight” in 2018 is not well defined. Instead, try something like “I want to lose 5 lbs. in a month of January.” 🔹️Be as detailed as possible. Everything matters when it comes to changing a habit or incorporating a new one into our busy lives. Plan your schedule accordingly to fit the time for your goal. 🔹️Be honest with yourself. Any change starts with your personal desire. If you don’t want to change things, then it’s not going to happen. 🔹️For successful weight loss – start with baby steps. Gradual changes make it easier to reach the goal than quitting cold turkey. If you want to drop soda, reduce the amount you drink every two weeks. Don’t deprive yourself completely because you’ll fail. Reduce the amount or frequency. Keep it for two weeks, and then reduce a little bit again. Be patient. Changes take time. 🔹️For successful gym/exercise goals – take a “before and after” pic. Record your current results so you could compare them later for progress. Increase the weights, reps, intensity, or whatever fits your program gradually. Going from 1000 steps a day to 10,000 the next day is radical. This big “jump” will be hard to get used to, so go from 1000 steps to 2000 and keep it for a week or so. Then, increase to 3000 and so on. Your program should fit your goal. 🔹️Find support. Talk about your new resolution. We hold ourselves accountable when we tell people we’re doing something. Don’t be shy and share with the world.
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🍽 Eat THIS Post Workout! 🍽 - 🙋🏻‍♂️ Hi there! Per request, we’re talking about post workout nutrition on this post! And I figured we could go DEEP (and a bit scientific)! So, let’s dive right in… - 💪🏼 Did you know that when you workout, your body starts to breakdown muscle proteins? And while this isn’t inherently bad, it’s important that you allow your body to synthesize more protein molecules than are broken down so that you can build lean muscle. - 🌯 And (as you might have guessed), one of the most effective ways to do this is to have a post-workout meal — that includes adequate protein! - 🥩 The reason for this is because post-workout protein (along with fats and carbs) stimulates what’s known as muscle protein synthesis. Essentially, this is what puts a stop to muscle breakdown, and starts muscle growth. And just so you know, somewhere between 20-50g is ideal (20g is the researched minimum to stimulate muscle protein synthesis at scale). - 💭 What about fats and carbs? Yes! They’re important too! Let’s chat about it in a few sentences… - 🥨 Post-workout carbs, in short, help you replenish glycogen levels, which is basically to provide your body with fuel. (Plus, they taste so damn good lol!) - 🧀 Post-workout fats, in short, are not mandatory. However, they do make foods taste better, they’re often tag-along macronutrient so avoiding them may be a pain in the butt, and they mayyyy slow nutrient absorption (if that matters to you haha). - 📉 The bottom line? - 👉🏼 If you consume 20g protein and some carbs within 3-4 hours of your workout, you’re golden. Don’t stress the “30-minute anabolic window” or any of that, especially if you’re just getting started! Do what you can, fuel up, and enjoy! Oh, and make gains! - 😊 Thanks for reading! Did you like the more in-depth content on this post? If yes, comment “👍🏼” below to let me know so I can do more like it! Thanks again, and talk soon!!
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Stayed on track all day and got some exercise in too. I started the c25k trainer over. Crazy, I know. But my endurance has been little to none the past month. So I am going to work hard towards my fitness goal (10k one day). I also did a 13 minute workout of sprints, jump squats, and skipping. I burned "close to" 400 calories. I had homemade jambalaya with quinoa for dinner. It was approx 400 yummy calories. Time for some sleep now.😴
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I'm not even gonna lie, y'all. 2017 has been the best year of my life. My health journey has been a big part of that awesomeness. I need my fitfam in my life. #forrealthough #2017bestnine #curvyfit #bopo #bodypositive #loveyourself #selfcare #selfiesteem #selfesteem #fedupfam #instafit #micronutrients #fitfam #healthylifestyle #selflove #butterflyinthemaking #fatloss #fat2fit #weightlossjourney #obesetobeast #journeytoonederland #countingcalories
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I have drank SOOO much water today! Ughh... . . . . . #wei#weightlossney #fatmom #weightloss #fatmomtofitmom #determinded #notgivingup #countingcalories #water #hydrate #h2o #diet #food
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Unexpected mail today!! 📦 @proteinmilkshake I saw that I had a package coming from Chicago and I thought “of course the wool socks I ordered for my move to Chicago are coming from Chicago!”, BUT it ended up being this sample pack of so many yummy flavors! Definitely will fit in my carry on and will be traveling back to Chicago with me when I move! (Shameless plug- if you need a motivated and social media savvy someone who loves your product with a diverse skill set and is relocating to Chicago looking for a new career... I’m your girl! 🤗) #proteinmilkshakebabe
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Ending my nights with some @plentils 🤤🤤
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2 days till we open the doors to our new studio @elitetrainingsportsmed. Can't wait to share this space with all my amazing clients 👊
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I woke up this morning and could hardly open my eyes half way because I was so tired. Didn’t want to go to the gym, but when I got there I got my second wind and had a great workout PAIN FREE! 🙌🏼 think it was a great day overall, tried this new pasta. I’m not a huge pasta person at all, but this veggie one was a pretty good alternative 👍🏼 happy Wednesday!!
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Day 2 of the missing TV remote saga... 🙄 Literally turned the house upside down + inside out looking for it + it is no where to be found 🤬 I really think one child in particular knows where it is + is still refusing to tell... or get... or anything but give a guilty smile + stone cold silence 😏
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Definitely did NOT want to workout today. Definitely wanted to go home and lay on the couch and relax. But, #goals 🤷🏼‍♀️ Took my butt to the gym and got it done. 30 mins cardio, 30 mins weights. 😅 I always feel great after! 💪🏻 - - - - #fatloss #fattofit #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #macros #wor#workoutmotivation #workout #countingcalories #exercise #weightlosscommunity #cardio #healthyhabits #swe#sweatitout #girlswholift #legday #goaldigger #extremeweightloss #150lbslost #sweatitout #dropitlikeitshot #obesetobeast #sunsoutgunsout #fitbodapp
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Would any of you be interested in some of my recipes? I had a food blog going in 2016 but quit it because of work. I'd love to boot one up again, maybe with the theme of cheap (healthy?) recipes? - As for the picture: Not gonna lie, I made a really bomb hot chocolate with some leftover heavy cream I used for the tomato soup the other night. Too much comfort food for this cold Florida weather. Is there such a thing, though?? - #coldweather #hotchocolate #chocolate #comfortfood #weightloss #weightlossjourney #journeytofit #loseit #losingweight #fattofit #fat2fit #food #foodstagram #instafood #yum #nom #hea#health> #health #healthyfood #getfit #foodblogger #foodblog#eatinghealthy #cico #caloriecounting #countingcalories #mfp #myfitnesspal
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Pork sausage ragu over fresh linguine for supper. Berry cheesecake Cakebites were my afternoon snack. Calories and macros in the final swipe.
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I never get tired of eating breakfast for dinner. And I got to have a biscuit! I haven’t had a biscuit in months. 🍳🥓 (459 calories)
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My girlfriend made me a wine glass!!! Hard to just have one glass when it’s so cute ☺️ but I have to stay within my calories for the day so one glass it is :(
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🌫NEW BLOG UP🌫 Wondering why I haven’t been posting as much? Why workouts have been lacking? No product reviews? Go read about my hectic move timeline to understand how crazy things have been!!! Can’t wait to share my 2018 new year, new city with you all! ✨🎊🌃 #wowiblog #wei#weightlossblogger #weightlossblog
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Woohoo!! #weighinwednesday Holiday season is always hard but I have been staying determined and avoiding temptation whenever I can. This 3 pound loss is amazing! Last week I substituted spinach for pasta and figured the calories on a few #christmastreats so I could still have them in moderation!! I’m not perfect but I trying. #tasty #tastyfood #yayme #weightlosstransformation #wei#weightlossjourney #goals #losingweightandfeelinggreat #skinnymama #diet #workoutmotivation #wor#workingonit #workinghard #fitfam #cleaneats #eatinghealthy #eat#eatingclean #fitness #fitspo #mealprep #healthy #healthyliving #fitgirl #fitspiration #workingonit #fitnessmotivation #eatingclean #eatgood #weightlossjourney #fooddiary #countingcalories #mealprepaddict
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Food diary for Wednesday. A day off from calorie counting but I've still been mindful of what I've eaten. I took fruit to work to snack on at break time and to eat while the children were eating party food and I didn't have a dessert after my Christmas dinner. I had the banana I'd taken to work with me instead. Tonight I got out a pack of snack a Jacks and a few Christmas choccies for supper but I put the snack a jacks back as I felt full after the choccies. There was a time not long ago when I'd have eaten them anyway. . #food #fooddiary #colourfulfood #eattherainbow #youarewhatyoueat #fiveaday #meatfree #nomeat #fruit #freshfruit #fruitplate #fruitsalad #veg #veges #veggies #veggiechristmas #eatinghealthy #eatingforhealth #healthyeats #healthyeating #healthydiet #healthychoices #mindfuleating #caloriecounting #countingcalories #maintaining #maintainingweight
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Lunch today is brought to you by: I didn't have enough time so I grabbed my kids' Mac n cheese cup. 😂 . . . . @myfitnesspal #fitmom #goals #foo#fooddiary #foodie #losingweight #wei#weightlossney #fooddiary #weightlosssupport #weightloss #myfitnesspal #mfp #countingcalories #caloriecounting #fitbit #healthylifestyle #loveyourself #thisgirlhasgoals
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(Scroll for dessert) Light and quick dinner with me having the Christmas meal at school today and getting in late due to doing the Christmas Booze shop straight after work! A bowl of mixed cereals (wheat biscuits, cornflakes, rice crackles and Special Flakes) with skimmed milk and 1/2 tsp sugar. To follow, a fresh fruit plate of banana, apple and an easy peeler. #dinner #cereal #ilovecereal #food #fooddiary #colourfulfood #eattherainbow #youarewhatyoueat #fiveaday #meatfree #nomeat #fruit #freshfruit #fruitplate #eatinghealthy #eatingforhealth #healthyeats #healthyeating #healthydiet #healthychoices #alkaline #caloriecounting #countingcalories #maintaining #maintainingweight
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_____. 🔐 If you are looking for a natural weight loss solution. 📌 Visit link on my bio @weightloss_motivation24x7___________________________________________________ @fatgirlfedup - #facetofacefriday - 303lbs 👇 naturally with diet/exercise since last year. At 25 years old, a BMI of 78, & 485lbs I knew if I didnt take control of my life I would die at a young age. Being afraid to die was something that motivated me every single day. I had so many things in my life I still wanted to do. This picture brings tears to my own eyes because its shows how hard I fought to get here. It shows the direction my life was going. Some days there's nothing that I can really say other than - THANK GOD I CHOSE TO FIGHT FOR MY LIFE. I know what its like to question what else is out there in life and if you will spend the rest of your life as a prisoner in your own body. I'm living proof that anyone can change their life and all the blood, sweat, & tears will be worth it. Start today! --------------------------------------------------------------------------------- LAST DIETBET OF 2017 STARTS IN LESS THAN 3 WEEKS! Fedup & ready to change? Time to finish 2017 strong! Time to reset after thanksgiving, win money for christmas & rock those outfits when you see all your family! Lose weight, share tips/recipes, giveaways including fedup tees, & get paid! Link in bio or dietbet.com/fatgirlfedup #goals #mot#mot#motivation #fit #fitfam #obesetobeast #weightloss #weightlossjourney #motivation #fattofit #swolemate #fitcouple #die#die#die#diet/a> #diet #selflove #plussize #effyourbeautystandards #fit#fitspo #countingcalories #motivation #fitness #gym#gym #any#anytimefitness #fitspo #losingweight #weightlosstransformation #transform #gymlife #fitnessmotivation #diet #thickfit #gym #transformationtuesday #dietbet #fatgirlfedupsdietbet #extremeweightloss #anytimefitness
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Wednesday quote🙌🏻 Today has been tough so I just needed some inspiration.❤️
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Wednesday night dinner: 5 egg whites with sautéed onion, orange pepper, tomato and 48g Jimmy Dean's crumbled turkey sausage topped with the smallest amount of avocado because all of them were bad! 😔 Sides of steamed broccoli, cauliflower, zucchini and roasted delicata squash! #fooddiary #healthychoices #instafood #weightloss #inspiration #beyondthescale #healthyeating #losingweight #lostweight #slimmingword #wwfoodshare #caloriecounting #countingcalories #weightlossjourney #weightlossstory #weightlosssupport #goals #healthymom #weightlossgoals #weightlosstracking #fitbitlife #fitlife
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NAME 3 SOURCES OF NATURAL SUGAR 1. Banana 2. Honey 3. Apple #Repost @ask@askdamz (@get_repost) ・・・ 🎉🎉🎉DAY THREE OF OUR GIVEAWAY SEASON🎉🎉🎉 tagged "15 DAYS TO CHRISTMAS GIVEAWAY" @askdamz in collaboration with these amazing vendors would like to giveaway these sets of beautiful items to LUCKY WINNERS!💃💃💃 . . - A Bag FROM @aww@awwfashionng . . - A gorgeous top from @zin@zingdesigns. . - A 5,000 voucher to purchase yummy frozen yoghurt from @yog@yogurberryng (Abuja followers only) For 4 winners. . All you have to do to win is..... ✔ Follow all the vendors...@askdamz, @zingdesigns @awwfashionng and @yogurberryng ✔Select the gift you want and tag the vendor. ✔ANSWER ONE OF THESE THREE QUESTIONS Name 3 different types of nut milks OR 3 sources of healthy fats OR 3 sources of natural sugar .... ✔Tag 4 friends to follow these vendors. (Will be verified). THAT'S ALL. . Winners for yesterday's giveaway are: @morayokl for @theearthygoodness. . .@i.p.h.i_e, @oloriashabii for @nnembas. . . @akintolatosin, @quintessential and easybeauty_ng for @guiltfreekitchenng . . @tastycorridors for @omilolaoshikoya. . . CONGRATULATIONS WINNERS! please dm us. (Terms and conditions apply . . . . . . #askdamz #bootcamp #fit#fitness #eatclean #fit #countingcalories #instafit #healthyeating #getfit #nigerian #owambe #foo#foodshare #paleo #iphoneonly #mealprep #crossfit #food #absaremadeinthekitchen #asoebibella #vegan #ketogenic #bellanaijaweddings
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Another successful keto day yesterday! 😄 1561 calories (which is just over my daily allowance, but meh). 16g carbs, 99g fat, and 152g of protein. The hubby had KFC last night for dinner and it was so difficult not to steal some chips and popcorn chicken. 🤤 I had a sneaky step on the scales this morning and I'm down 1kg (2.2lb) since Saturday! 😄 ◽ ◽ ◽ ◽ ◽ ◽ ◽ ◽ ◽ ◽ #wlc#wlcnity #wlc #weightloss#fitfam #weightlossjourney #fattofit #obesetobeast #gettingfitdontquit #myfitnesspal #extremeweightloss #extremeweightlossjourney #losingweight #plussizeweightloss #watchmeshrink #goals #losingweightnaturally #onestepatatime #countingcalories #low#lowcarbbane #lowcarb #lowcarbaustralia #keto #ketodiet #ket#ketoaustralia #ketoaus #lch#lchfralia #lchf #lowcarbhighfat #ketolifestyle
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Rather enjoying having a Dunkin Donuts. Me and breakfast sandwiches are besties. Also got two breakfast wraps to reheat later. Who says meal prep has to involve cooking? :P oh and got donuts cause I deserve some and have calories for them. #yum #accountability #dunkindonuts #breakfastsandwich #lunch #brunch #foodporn #wei#weightlossney #weightlossgoals #intermittentfasting #caloriecounting #countingcalories #losingweight #weightlosscoach #fitfam #journeytohealthy #gettinghealthy #wednesday #whatiate #delicious #dietbet #weightloss #fattofit
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What’s the first difference you spot? 🤔 Calories or macros?⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because both lunch boxes look pretty similar in my opinion and it’s difficult to recognize the change. But there is still more than 100 calories less in the one on the bottom 👆🏼😁 That’s what happens if you replace sweet potatoes with pumpkin. Still healthy and nutritious and additionally you have some extra calories for dessert 🙌🏼🍧⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The meal on the bottom is also a perfect idea for someone who wants to limit carbs. And roasted pumpkin... Isn’t it delicious and worth incorporating in your daily food routine? 🎃⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stay strong & healthy team 💪⠀ Love always⠀ @cal@caloriesnotequal/a> ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @caloriesnotequal, like this post and tag a friend!⠀ Cr: @nessasphere @howtofoodprep⠀ #mealprep⠀
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Poor planning and the inability to say no today 😒 Sneaked a cookie at work and then just HAD to have flatbread with dinner... I’m ready to brush myself off and start again tomorrow 👋🏻💃🏼 ##countingcalories #mfpuk #myfitnesspaluk #1200calories #caloriecounting #everythingthatpassesmylips #
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🎄🎁 GIVEAWAY 🎁🎄 Want to win a box of these awesome treats?! I know you do! . 1. Must be following @proteinbakery and the inspiring, beautiful, and hilarious @sleeve_me_seymour 2. Tag two friends in the comments! (Unlimited entries so, get to taggin'!) . **Extra entry if you repost this picture and tag both of us** . Giveaway runs through 12/20 and will close that evening at 11:59pm CST. Winner will be announced on 12/21! . Good luck yall!!! . #vsg #vsgsupport #vsgcommunity #vsginstacrew #vsgeats #vsgfood #vsglife #wls #wlslife #wlssupport #wlscommunity #wlsinstacrew #wlseats #wlsfood #rny #gastricbypass #bariatricbabes #bariatricsurgery #caloriecounting #countingcalories #losingweight #weightloss #weightlossjourney #weightlosssurgery #smartpoints #extremeweightloss #weightwatchers #protein #dessert
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Been so boring with my good lately 😯 don't feel like myself at all. However couldn't resist this before to compliment a festive trip to the cinema @tescofood #vegetariangirl#sandwich#countingcalories#yummy#festive#christmas#brieandcranberry#tescofood#whatiatefortea#sandwichideas#dietandfitness#fitnessfreaks#cinemadate#ifitfitsyourmacros
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Last post of the day! Another delicious dish cooked by the Mother-in-law (she’s so good to us!)...loads of veggies, a couple of small boiled potatoes and one quorn fillet. All cooked in a splash of avocado oil...Mmmm 🥑😍 . . . #hea#healthy #fitness #fitnessmotivation #healthy #healthyeating #fresh #goodfood #happytoeat #eatingfortheinsta #instafood #tasty #yum #greens #almondbutter #almondandcoconutbutter #helathy #organic #amazing #weightloss #weightlossjourney #gym #exercise #healthyliving #caloriecounting #countingcalories #motivation #healthybreakfast #bride #shreddingforthewedding
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1240 calories 114 carbs, 98 protein, 35 fat, 29 dietary fiber. . . Happy Sankta Lucia! . Breakfast: skyr, protein powder, chia seeds, strawberries, cottage cheese, almonds (292; 14c, 36p, 9f, 5df) Lunch: taco lentil soup, cheese (274; 32c, 19p, 5f, 10df) Dinner: chickpea tikka masala and green rice (317; 40c, 9p, 11f, 9df) Snacks: skyr with the usual stuff, orange, egg (357; 28c, 32p, 10f, 5df) . . . . . #1200 #1200isplenty #1200caloriediet #cico #countingcalories #caloriecounting #cooking #diet #denmark #dietfood #food #fitness #fitfam #fitnessfood #foodie #foodpic #foodblog #foodblogger #foodporn #hea#healthyfood #foodphotography #foodstagram #foodlover #fooddiary #healthy #healthyeating #loseit #veggies #weightloss #weightlossjourney
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Juhu! 😄 Die liebe @mahtata hat mich gebeten 10 Fakten über mich zu schreiben. Zwar hatte ich vor paar Monaten schon einmal meine Fakten geschrieben, aber aus Gründen die mir nicht mehr einfallen wieder gelöscht. 🤔 Also jetzt noch mal. 🤣 1. Ohne Kontaktlinsen bin ich blind wie ein Maulwurf. Aber selbst mit Linsen sehe ich Nachts nichts. 🙈 2. Ich bin selbsternannte Nussexpertin! 🤓 3. Meine Fitbit ist mit meinem Arm verschmolzen.⌚Fühle mich ohne total nackt. 4. Niemand kann meine Schrift lesen,- ich selber auch nicht. 😰 5. Mir wird oft gesagt, ich solle nicht so albern sein und mich altersgerecht benehmen. Nöööö! 😅 7. Nach 9 Umzügen in 15 Jahren kann ich in Rekordzeit mein Hab und Gut zusammenpacken. Und nein, ich bin kein Mietnomade. 😂 6. Ich bin halbe Perserin. 7. Für das Lesen eines Buches fehlt mir die Zeit, Lust und die Geduld. Ich kenne nur Fachbücher. 📚 8. Bin so orientierungslos. Habe mal mein Auto im Parkhaus verloren und nach einer Stunde suchen, endlich weinend wieder gefunden. 😉 8. Ich arbeite sehr gerne mit Menschen zusammen und bin viel ehrenamtlich tätig. 😇 9. Bin sehr emotional. Traurige und emotionale Filme sind nichts für mich. Horror schon mal gar nicht. 😭 10. Ich mag mich ungeschminkt,- nur alle anderen nicht. 🤣 Werde ständig gefragt, ob ich krank sei, wenn ich nichts auf dem Gesicht trage oder geweint hätte. 😣 11. BVB ❤ (Nur für dich @der_douwe 🤣) So, jetzt muss ich wohl ein paar Leute bitten mitzumachen. Weiß nur nicht, wer schon mitgemacht hat und wer noch nicht. 🤔 @musakka86 @kat._wird._fit @unstoppablemelodie würde gerne mehr von euch erfahren ❤ Ach ja, das Bild ist etwas älter. Meine Haare waren damals etwas länger und heller. 😎 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #flü #gesundwerden #gesundabnehmen #abn#abnehmen #abnehmtagebuch #di#diätbuch #kalorienzählen #kalorienarm #yazio #fitness #weightloss #weightlossjourney #countingcalories #diät #diet #abspecken #fit#fitbitcharge2 #fitbit #schrittzähler #fitfam #fettlogikfrei #fettlogiküberwinden #abnehmenohnezuhungern #abnehmen #weihnachten #10fakten #10faktenübermich #10faktsaboutme
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