Day 42 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Nice lie in this morning ๐Ÿ˜ด โ€ข Made my favourite pronuts for breakfast, tasty but I thought no I need to cook them a bit less ๐Ÿฉ โ€ข Mini YP went to stay with Grandma for the night so Mr YP and I took the opportunity to have a good lunch no walk veg a the pub where I enjoyed a couple of soda waters with squash drops ๐Ÿ˜‚ โ€ข #winningsunday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #walkwithme #pronuts #noalcoholforme #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
0 0
What is unseen behind the success of many people is the hard work and perserverance, and the ability to overcome obstacles. #RiseandGrind Repost @cherrelle_champagne #habitsmakeresults #dedication #motivationalmonday #qotd #entrepreneur #makeadifference#encouragement #lifegoals #persistence #noroomforfear #riseup #handsandhustle #success #failure #livedreamhustle
24 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
84 3
Noticing the change in your face is great, cheekbones and all sorts going on. Less chubby cheeks ๐Ÿ’š๐Ÿคญโ˜บ๏ธ #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
38 4
#Repost @sustain_nutri with @get_repost, great post deserves a share, give it a read! ใƒปใƒปใƒป **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
49 4
Day 41 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Saturday started with parkrun (thank goodness for no ice!) and despite the absolute mudfest and rain throughout, I got my second fastest time! Iโ€™m proper chuffed. The trail runners and a brief speedy walk when breathing was getting out of control were definitely good plans! ๐Ÿƒโ€โ™€๏ธ๐Ÿƒ๐Ÿผโ€โ™‚๏ธ โ€ข 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 ๐Ÿ˜‹ โ€ข Went to a running friendโ€™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 ๐Ÿ˜‚ โ€ข #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
17 0
@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
99 4
**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
142 7
Day 40 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Training day for Mini YP so weโ€™d set our sights on an early morning gym session ๐Ÿ’ช๐Ÿป โ€ข Our plumber had other ideas so it was abandoned ๐Ÿ˜ซ โ€ข The farce over our broken tap seemed to somehow completely throw my mood for the whole day, god knows why! ๐Ÿคท๐Ÿผโ€โ™€๏ธ โ€ข Productive day though with some shopping and housework ๐Ÿ›’ โ€ข Really didnโ€™t want to go running but knew it would lift me up and I wasnโ€™t wrong ๐Ÿƒโ€โ™€๏ธ โ€ข A good distance run with some sprints practice too. Iโ€™m famous for my sprint finish ๐Ÿ˜‚ โ€ข Lovely hearty Veggie Shepherds Pie for tea, just the job ๐Ÿฅง โ€ข #winningfriday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #runtogether #sprints #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
15 0
#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
46 1
#Repost @caitlynjlaubach โ€ข โ€ข โ€ข You can't really see it but I'm pointing to Day 10 which is only for 37 min! I was pumped until I started the work out and realized I was definitely going to get my sweat in during that short time ๐Ÿ˜Œ. โ€ขโ€ขโ€ข Have you ever thought "who could actually exercise at home and get results??". Well yes, you are wrong. I'm proof of that. If I can do it, anyone can! Let me show you! I still have spots open for my Love Yourself Bootcamp starting Feb 5! DM me or comment below ๐Ÿ‘‡. โ€ขโ€ขโ€ข #homeworkouts #reachunited #hab#habitsmakeresults #eucharisteo #day10 #obsessed #loveyourself #habitsbuilding #habit #habittracker #motivational #fitnesshabits #fitnessmotivation #instagood #instaoftheday
6 0
#Repost @leahgrawyoga โ€ข โ€ข โ€ข We are what we repeatedly do. Success is not an action but a habit.
2 3
3 days with no kitchen...no problem! It would have been so easy to use it as an excuse to eat out every day this week, but a bit of forward planning with meal prep has made it easy. Itโ€™s amazing how creative you get when you just have a microwave to cook with. Prawn salad for dinner with, red onion, tomato, beetroot, peppers, cucumber, avocado and sweet chilli sauce. Ready in 5 minutes! #noexcuses #habitsmakeresults #failtopreparepreparetofail #howbadlydoyouwantit #results #workforit #consistency #protein #fat #lowcarb #bulking #macros #calories #meal3 #prawns #avocado #salad #cleaneating #girlswholift #legday #glutes #fitfam #fitspo #nokitchennoproblem #microwavelife #5minutemeals #instafood #gymday #trainingday #reversediet
64 3
Day 38 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข A good day all round ๐Ÿ˜Š โ€ข Nearly didnโ€™t get to running group due to a last minute requirement to supervise my mum following sedation sheโ€™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 ๐Ÿก โ€ข So glad I got there, it was a great โ€œkeep goingโ€ session and I really tried to push it. I was rewarded with a number of Strava PRโ€™s ๐Ÿ† โ€ข #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
110 4
Getting faster, slowly. So good to at least start the run in the light. #runstagram #thisgirlcan #runninglikeagirl #runnershigh #runnersofig #habitsmakeresults #consistencykilledthefat #5k
19 0
. #readabookaweek . Iron John was by far the most profound book I have ever read. . "Breaking The Habit of Being Yourself : How To Lose Your Mind and Create A New One" is up-next. . Human beings have a tendency to hoard. We collect books, photos, notes, but we never get around to utilizing the material. . By reading one book a week and only that book, i am rapidly decreasing my "To Read" List as opposed to 5 pages here, 10 pages there. . Best time to read? Anytime. Carry your book/kindle with you and just read a passage when you have some time. Subway commute is ๐Ÿ‘Œ If driving, audiobooks/podcasts are a good choice too. I am currently immersed in learning about cryptocurrency and expanding my PT knowledge, so all the podcasts I listen to are about those 2 topics. #reachyourapex . #habits #habitsalon #habitsofhealth #HabitShop #HabitsandLifestyles #habitsquad #HabitsStayHigh #HabitsAndContradictions #habitssacramento #habitsforsuccess #habitsnotacts #habitsofmyheart #habitsbecomelifestyles #habitsofmind #habitsofmyheartpoetry #HabitsOfSuccess #habitsofsuccessfulpeople #habits365 #habitsofmillionaires #habitsofhighlysucessfulpeople #habitscorp #habitsofcreatures #habitsmakeresults #habitsbuildsuccess #habitshn #habitsg #habitscreatesuccess #habitscreateresults
27 5
Day 36 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ–๏ธ ๐ŸŒŸ 11,000 steps โœ–๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Iโ€™ve now completed 5 weeks with Sustain and have worked hard to stick to the principles with the odd exception, which were just โ€œlifeโ€. I had hoped to be further along than I am at the moment. Yes, I have lost weight but in all honesty I donโ€™t feel the effort Iโ€™ve made is showing in the results. This week Iโ€™ve gained a small amount. โ€ข 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. โ€ข 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 weโ€™re at. โ€ข #winningmonday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #frustration #fitfam #fitover40 #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
15 0
First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not. Habit will help you finish and polish your stories. Inspiration won't. Habit is persistence in practice. Like And Share If You Agree! For Daily Dose Of Awesomeness! ๐Ÿ˜‰๐Ÿ˜Ž๐Ÿ‘ Follow @faheem786free
78 17
Todayโ€™s food ๐Ÿ‘Œ๐Ÿป fab body combat and lbt this morning sometimes itโ€™s nice just to go do a class and not have to think about what your doing in the gym ๐ŸŽ‰ #iifym #fitnessaddict #fitnessjourney #bodycoachgraduate #healthyfood #consistencyiskey #habitsmakeresults #youonlygetwhatyouworkfor #trusttheprocess #4weekbodyblitz
52 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 35 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps ๐Ÿšถ๐Ÿผโ€โ™€๏ธโœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Woke up early with my running stuff at the side of the bed for easy access then Mr YP opened the curtains ๐Ÿ˜ณ โ€ข Driving sleet and howling winds ๐ŸŒจ๐ŸŒจ๐ŸŒฌ๐ŸŒฌ โ€ข I stayed in bed ๐Ÿ› โ€ข A couple of hours passed as I pondered, maybe Iโ€™ll go to the gym, nah. Wii Zumba? Nah. could.not.be.arsed ๐Ÿคท๐Ÿผโ€โ™€๏ธ โ€ข 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 ๐Ÿ‘‹๐Ÿป โ€ข Got ready and set off before I had chance to change my mind. Iโ€™d set my target at 13k on a totally new route. Iโ€™d also decided to have a go at โ€œJeffingโ€ using a 60s run/30s walk technique. Itโ€™s totally counterintuitive to walk (albeit quickly) when youโ€™ve only been running for a minute but I trusted in the technique and it didnโ€™t let me down. ๐Ÿƒโ€โ™€๏ธ โ€ข I got some new PRโ€™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! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป โ€ข Pronuts for brunch ๐Ÿฉ โ€ข The rest of the day was spent helping Mini YP choose his GCSEโ€™s. Much easier than we all thought! ๐Ÿ‘จโ€๐ŸŽ“ โ€ข #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
24 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
72 11
Happy Monday ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป certainly need coffee today ๐Ÿ˜ด plus weekends food pics ๐Ÿ‘Š๐Ÿป #iifym #healthyfood #fitnessjourney #consistencyiskey #habitsmakeresults #bodycoachgraduate #happymonday #coffeetime #butfirstcoffee
34 2
**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
87 1
Prepping for a big week pre first individual comp ๐Ÿ˜ฒ Looking forward to finding out just how wank I am ๐Ÿ˜‚๐Ÿ˜‚ #crossfit #nutrition #comp #mealprep #sustainnutrition #habitsmakeresults #consistencykilledthefat #fat#fatlossjourney #fattofit #wei#weightlossney #weightloss #fatloss #obesetobeast #o2barmy
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Day 34 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps ๐Ÿšถ๐Ÿผโ€โ™€๏ธโœ”๏ธ โ€ข 8/10 ๐Ÿ‘Œ๐Ÿป โ€ข 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 wasnโ€™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 donโ€™t have this empathy and โ€œcomplainedโ€. Itโ€™s OK though, we gave them their money back ๐Ÿ˜‰ โ€ข So, dressed to face the elements I dragged Mr YP out for a walk round the locale instead ๐Ÿšถ๐Ÿผโ€โ™€๏ธ๐Ÿšถ๐Ÿปโ€โ™‚๏ธ โ€ข Yummy carrot, cinnamon & spinach pronuts with skyr & blueberries for breakfast ๐Ÿฉ โ€ข Shopping delivered and food planning done for the week ๐Ÿ›’ โ€ข 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 ๐Ÿ‘ช โ€ข I decided I would drive so Mr YP thoroughly enjoyed all the alcohol ๐Ÿฅ‚๐Ÿท๐Ÿท โ€ข We shared the starters and desserts between the 3 of us and I chose a main meal under 500 cals, although it was pasta ๐Ÿ โ€ข I also indulged in a couple of biscuits yesterday. I hadnโ€™t had a single one for over a month and I just really fancied them. Previously, Iโ€™d have binged on loads, but I took my time, savoured them and enjoyed them. Job done โœ… โ€ข #winningsaturday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #walking #familytime #stillhavealife #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
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Yup! #WinterWarningAdvisory isnโ€™t keeping #theglammamaven from her #TransforMAVEN Whoโ€™s joining me in making this your best year everโ‰๏ธโ‰๏ธ
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Day 33 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ AND THEN SOME!! โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข 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 โ€œlovely looking cervix, super!โ€ ๐Ÿ˜ณ๐Ÿคฃ โ€ข 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 ๐Ÿšถ๐Ÿผโ€โ™€๏ธ โ€ข Very productive day at home sorting and cleaning ๐Ÿ  โ€ข 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 ๐Ÿ™ˆ โ€ข #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
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Team AOS With The Bestest People๐Ÿ‘‘๐Ÿ’•๐Ÿ’ซ #blessedbeyondlimits๐Ÿ˜‡ #successonmind #goals #disciplineequalsfreedom #habitsmakeresults
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Todayโ€™s food ๐Ÿ˜‹ fab gym sesh this morning then cx worx and fight klub ๐Ÿ’ช๐Ÿป #iifym #healthyfood #fitnessaddict #fitnessmotivation #fitnessjourney #caloriedeficit #bodycoachgraduate #consistencyiskey #habitsmakeresults
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#sustainquickie Sustain Spicy Beef! Get your lips wrapped around this meaty mouthful! Ingredients - 1 red onion 2 courgettes 100g mushrooms 2 cloves garlic 800g-1kg lean beef mince 1 pack Fajita seasoning 400g tinned tomatoes Method - Cook the onion & garlic until softened. Add courgette & mushrooms and cook for 5mins. Add the mince and brown off for 5mins. Add the spice pack, tomatoes, stir and cook for a further 5mins. #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
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Todayโ€™s food and Fitbit stats ๐Ÿ’ช๐Ÿป legs glutes and fight Klub done this morning ๐Ÿ‘Š๐Ÿป #iifym #consistencyiskey #habitsmakeresults #healthyfood #healthylifestyle #fitbitblaze #fightklub #legday #bodycoachgraduate #fitnessmotivation #fitnessjourney
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FOCUSED ON THE END GOAL AND ENJOYING THE PROCESS๐Ÿ’™ 38 days went by, and I couldnโ€™t be more happy if the habit Iโ€™m building and how I choose to have positive days๐Ÿ‘๐Ÿฝ๐Ÿคฉ This #gym#gym#gymshark66 challenge is helping me in every area of my life. Choosing discipline and hard work is not always easy, but thatโ€™s whatโ€™s gonna make you the proudest mothafucka!! in the room!!! I wanna thank everyone whoโ€™s appreciated the work Iโ€™m doing and all the support๐Ÿ’™๐Ÿ’™๐Ÿ’™ knowing that Iโ€™m inspiring someone is and I said this before the best feeling Iโ€™ve got๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ Itโ€™s been 38 days out of 66 but this is just the beginning of a life changing habit๐Ÿฆˆ๐Ÿ’ช๐Ÿฝ โ€ข โ€ข โ€ข fitnesslike #fit#fitnesslatino #fitnesslevel #gymresults #motivationgoals #ins#inspiration4you #gymshark #habitsmakeresults #resultsmatter #fitness #fitnessmotivation #gymshark66 #garyvee #100to0 #bloggerlife #lifequotes #lif#lifestyleger #gymmotivation #inspiration #inspirationalquotes #fitfam #lifestyle #quotes #vlog #healthylifestyle
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Day 31 @sustain_nutri ๐Ÿ“ โ€ข ๐ŸŒŸ Food ๐Ÿฅ˜ โœ”๏ธ ๐ŸŒŸ Water ๐Ÿ’ฆ โœ”๏ธ ๐ŸŒŸ Exercise โœ”๏ธ ๐ŸŒŸ 11,000 steps โœ”๏ธ โ€ข 10/10 ๐Ÿ‘Œ๐Ÿป โ€ข Enjoying having a break from the gym this week, Iโ€™ve got so much going on, sometimes you just need to reprioritise for a short while and itโ€™s made a huge difference to my stress levels ๐Ÿ˜Š โ€ข It was nice to still go to running group last night though to break the week up. It was a really good session run by one of our newly qualified Leaders who was fab, so I took the opportunity to be a true โ€œparticipantโ€ and really push myself, which was great. Used some of the โ€œMindfulnessโ€ techniques from Saturday too and they deffo helped ๐Ÿ’ญ โ€ข Also a great opportunity to try out the fresh kicks! ๐Ÿ‘Ÿ โ€ข #winningwednesday #winning2018 #sustainnutrition #commandments #weightlossjourney #caloriedeficit #eatwell #healthyliving #choices #fatloss #fitfam #fitover40 #running #strava #segments #trophies #mindfulness #asics #determined #willpower #consistencykilledthefat #habitsmakeresults #positivevibes #progress #tomtomspark #tomtomsports
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Didn't even notice that I forgot to alternate my color on Monday until this morning. ๐Ÿ˜ด . . #buj#bujos #bujo #bulletjournal #HabitTracker #habits #habitsmakeresults #bulletjournalist #tombow #tombow723 #tombow623 #februarybujo #February #goals #mistakeshappen #ohwell #journal #apaperknight
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โ€œMorning Routines Are Essential For Successโ€ My personal routine I start the day with as often as possible is very powerful! Itโ€™s connected to the #5amclub, where the first hour of the day is concentrating on getting yourself in a state of positivity and energizing yourself ready for an amazing day ahead. As often as possible, starting this routine at 5am, is ideal as there are almost no distractions and our minds are clear to accomplish what we set out to do. The first hour is the foundation, this is Brocken up into 3 x 20 Minute sessions. The first 20 Minutes we need to work up a sweat. If possible go for a quick run, or as I do often if itโ€™s too dark out, as Iโ€™m a chicken in the dark...๐Ÿ™ˆโ˜บ๏ธ I perform 20 minutes of floor exercises, abs, glรบteos, push-ups etc... The second 20 Minutes is used to write down everything you are great full for. It can be the simple things in life that we can easily take for granted. With any time left over you can confirm what your goals are and clarify them each day more and more to make sure you are on track to reach them. Now the last 20 Minutes are used to learn something new. It can be a language, something you have been wanting to figure out... just make sure you set the 20 minutes aside for each of these tasks every morning and you will feel the difference after the first day. If you want to take it to the next hour, you use that next hour to accomplish the task that you have always been putting off. If you find this interesting to put into action, let me know how it goes. And be sure to share it with those you know who need a routine that kick starts them everyday to accomplish as much as possible with a positive mindset, full of energy!! @lewishowes Inner Circle #day3 #greatnesschallenge
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SECRETS OF FAT LOSS REVEALED! Fat loss can be a confusing place, but only because so many people are trying to sell you so much sh*t! The diet industry is worth billions! There is no magic pill or workout I'm afraid. No short-term fix that will last. It's just down to consistency. Making the right choices day in and day out means that when you eat so-called 'bad foods' it just doesn't make a difference. The more good choices you make the less these other choices will impact your results, in the same way that eating one salad won't make you slim in healthy! Spread the word! #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
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First post from me for a while as needed to take some time out from here still been on it ๐Ÿ’ช๐Ÿป just not posted ๐Ÿค” but hereโ€™s today food anyway ๐Ÿ’–#healthyfood #fitnessjourney #consistencyiskey #habitsmakeresults #90daysss #iifym #onlyyoucan
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What's in your fridge? Keeping a stocked fridge I not always going to happen. Having frozen veg and cooked/cook from frozen protein sources are always a great back up! #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
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Got a few miles in last week! #goals #fitness #running #10ktraining #motivation #dedication #habitsmakeresults ๐Ÿƒโ€โ™€๏ธโค๏ธ๐Ÿ’‹
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How do I homeschool and run a thriving business at the same time? A question I get asked almost every week. Last week someone asked whether I sleep โ˜บ๏ธ I will go deeper with this question in an upcoming broadcast as I know this will help many women out there (whether you homeschool or not). And no, I haven't mastered this lifestyle but I've learnt many skills over the years, been reminded of a way of life that comes naturally to us and created a life that is in alignment and feels utterly joyful (most of the time! ๐Ÿ˜œ) so I look forward to offering some insights soon. This picture was taken today. The boys spent 4 hours learning about Polynesian islands, the stars and the Solar System in a mixed-age group, creating with their hands, running barefoot on the grass, surrounded by trees and being guided by two beautiful women who love sharing the wonder of this planet with children. While I created magic of my own with my laptop and phone. One crucial piece to making all this work is my commitment to myself, and how I've learned to show up for me. Every single day. Committed but not perfect. I'm running a free workshop this month here on the coast: 3 Keys to Changing your Habits (Supporting Women with their Wellness Goals). If you'd like to spend a morning with me and hear me speak on this topic, I'd love to have you. Book your spot through the link in my bio. โœจ
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