To the follower(s) who don’t approve of my before and afters:
For a LOT of people it IS about the weight. I’ve never wanted something more or worked harder for something than I did/do for my health. You can love yourself and still want to drastically change and improve your life. I don’t believe that to be a dangerous narrative. .
I share to show people what’s possible and to connect with people through all of the good and bad that goes along with it. My heart bleeds for the women that send me messages pouring their hearts out and begging for help. I’ve been where you are and I’ll do anything I can to help. I’m a regular normal girl that was dangerously unhealthy and overweight. I wanted desperately to change that and I did. This is MY story, MY truth.
🔥 ON THE MOST BASIC LEVEL, INTERMITTENT FASTING 16:8 ESSENTIALLY JUST INVOLVES PICKING YOUR 8 HOUR WINDOW TO EAT 👌-
👉 EXAMPLES: 9AM-5PM, 11AM-7PM, 1PM-9PM ETC. THEN JUST FAST THE OTHER 16 HOURS-
👉 FOR FAT LOSS, BEVERAGES THAT ARE ESSENTIALLY NON-CALORIC ARE FINE IN THE FASTING PERIOD: WATER, BLACK COFFEE, GREEN TEA ETC.-
SIMPLE! ENJOY 👍
We can optimise our health by making sure we don’t miss out on vitamin D. It’s not often that we as fitness professionals recommend supplements, as you should be getting everything from a good balanced diet, but the sun being our main source for vitamin D most of the UK population is deficient, so now is the time to visit this as a supplement substitute, even more so if you are darker skinned.
It is estimated 50% of the population of the world have insufficient (non optimum) vitamin D levels.
The recommended dose is debated: in the US they recommended up to 2,000IU, Canada recommend 4,000IU and other research suggests it could be as high as 10,000IU! All figures are per day. A moderate dose of 1,000-2,000 is recommended daily and if you want you can perform your own calculation to obtain a higher dose you can use 20-80IU per KG of bodyweight.
So if we was looking at a high dose We would look at 80IU x 85kg = 6,800IU per day
Off to the doctors to see what damage I have done to my knees. He was surprised he said, because I only have mild arthritis in my left knee and there is no signs of it in my right knee. So no knee surgery in my future. But that means all the pain is soft tissue, ligament, etc damage. So, prescription to see the physical therapist...from there he will see if we need MRI, and scooping them and such. See how it goes.
LUNCH | Fasted 20hrs #eggchalupa - 1/4 shredded cheese, 1 egg, 1/4 cup diced bacon ends, diced red onion, cilantro, avocado, and serrano pepper.
Day 1 of @ketokeiyoko#notrash30 is today. My personal goal is to stick with simple keto. Stop the snacking and keto treats. That's it. No big pressure, just straightforward goals. Follow @ketokeiyoko for more info and for straight up inspiration ❤️
Safe to say I must be coming down with something, I feel miserable and really didn't want to do this today 😭 I pushed through and did 20mins as my legs were dying after legs bums and tums yesterday! I'll add on the rest to my workout tomorrow! Now to get an early night and hope I don't something 🙈🙈 #rwlfitties#resultswithlucy#resultswithcecilia
RBF always. My friends always joke about how I don’t smile in enough of my pictures “Athena you should smile more you always look so fierce” well first of all I found a look that works for me and I’m going to serve that shit up all day 😉 but what I actually wanted to talk about what your mindset and attitude in the gym. .
When you train it is your duty and privilege to give it all you’ve got. That doesn’t mean that every single workout will be your best, but it does mean that you show up. On your good and bad days you keep the promise you made to yourself. .
Ignore the hair. Admire the dedication. It's been a mental battle to get myself back in gear, but oh, how grateful I am to be back on the grind. I seriously feel like crap when I eat crap and skip my workouts. I may look like crap today, but trust me. I feel like a million bucks😘
OMG y’all!!! 6 days LEFT to join my next health and wellness challenge group! 😱😱 I’m so stoked to continue my journey with several women along my side😍🤩👭👭 DON’T YOU WANT TO JOIN US BOO?! There will be 20 minute workouts, ALL the support and accountability, PRIZES🎉, guided nutrition, and MORE!!! And the best part? IT’S ALL BEING DONE VIRTUALLY!!! So, it LITERALLY doesn’t matter where you live! Just as long as you reside within US, UK, and CANADA 🤗 So, are you ready to join us or what?! If this is something that sparks your interest, just leave a 🎉 in the comments below OR just shoot me a message ☺️😘✌🏻 #allformefitness#sanangelotx#mertzontx
I will put a step by step for this on my stories soon as I've had a lot of requests today to put more step by steps up!! 😊
Mum made her Salted chilli chicken so it made me want to make this 💕
Dipped prawns in 10g of flour, added the @jdseasonings Salt and pepper chips seasoning, garlic powder and chilli flakes with a smidge of ginger powder 🤤 then I fried them in spray oil and into the airfryer to crisp the coating up
#sistergoals 🙌🏼🙌🏼 don’t forget to swipe, this is a good one! 👉🏼👉🏼👉🏼 I knew my sister had lost a ton of weight but had no idea until I saw my time hop this morning. This picture was taken exactly one year ago today! It’s crazy how much can happen in a year! So proud of her and all her hard work - even without realizing it- we are so in sync, reaching our health goals and stuff 😜💞 oh, and that’s dad with us heh, he’s the best 🤩!! Happy #MondayMotivation everyone 💪🏼👊🏼✨
6743 hours ago
Hmmm ondanks ik veel vel over heb komt er wel enig sinds wat definitie door met 11/12% body fat. Maar goed ben ook 50 kg afgevallen 😂👌🏻
51321 March, 2019
FOOD IS OUR
A UNIVERSAL EXPERIENCE..