⚠️IMPORTANT FOR ANYONE ON A DIET⚠️
MOST people regain the weight they lost post dieting and in a lot of cases, gained extra!
Why? Because their diet was unsustainable and/or implemented a very aggressive caloric deficit. 👉You need to be in a caloric deficit to lose weight.
👉An appropriate and sustainable rate of loss is 0.4 - 0.8% of total body weight per week. 1% would be nearing aggressive. 👉When in a caloric deficit and hence losing weight, EVENTUALLY your body adapts to the amount of calories you are consuming and slows weight loss down until it stops completely. The amount of calories you were eating that had you in a deficit is now your 'maintenance' range.
👉This is called Adaptive Thermogenisis. If this DIDN'T occur, we would die. Our energy output is reduced to sustain the amount of energy consumed. 👉The body's 'self defence' system does this by lowering metabolic rate, reducing non-exercise activity, reducing energy output during exercise, hormonal changes and more.
👉To break through this plateau, you would have to further drop your calories but this cycle would continue until u were eating nothing. Death.
SO, you can imagine, if your aggressive diet which promotes intense Adaptive Thermogenisis suddenly STOPS, and from there you go back to 'eating normally' (more calories), you throw yourself into a huge calorie SURPLUS, resulting in RAPID weight gain.
Rapid weight gain (in comparison to gradual) causes more issues but that's another post in itself!
👉Your deficit should be as little as possible to the point where weight loss is happening at a rate of 0.4-0.8% of total body weight per week.
👉Very low calorie diets should be avoided - unless u are FOREVER happy to eat F-all for the rest of your life just to maintain that initial loss. No further loss.
👉If the way you eat is not maintainable long term, neither is your weight loss.
When weight loss is slow it may frustrate you. Get over it because weight regain will be a lot more frustrating.
5 minutes ago
BACK TO BASICS - LIGHT WERK 🔥
Caution: you will die if your form is on point
Women are always looking for quirky girly leg exercises to get that nice booty. I’ll let em in on a secret....
Stick to the basics with barely any weight (to start) and focus on time under tension.
Time Under Tension (TUT): how long a muscle is under strain during a set. Go slow enough that you feel your muscle working.
When the muscle is under tension longer than it’s used to, it will change the shape of said muscle.
To be less sciencey, perform the exercise slower than you’re used to & feeeeel it.
Your form is so vital to seeing any sort of shape take place.
Save & try it!
The last two booty burners will literally burn the booty. Like damn I wanted to cry booty shaping tears of joy😅😭
Wearing @strongphysiquez NEW & IMPROVED dream leggings restocking this Sunday @ 8AM MST. Use code BRI10 to save! 🖤
😋 HUMMUS DE BETABEL 😍 #RecipeIdeas 📝
Quieres sorprender a tus invitados con algo diferente? Prepara este #snack súper #saludable y práctico! Además sabe riquísimo! Solo vas a necesitar: ⠀⠀⠀⠀⠀⠀⠀⠀
🌱100gr de garbanzos cocidos
🌱1 betabel mediano cocido
🌱1 limón 🍋 (jugo)
🌱1 diente de ajo ⠀⠀⠀⠀⠀⠀⠀⠀
🌱2 cdas. de ajonjolí tostado ⠀⠀⠀⠀⠀⠀⠀⠀
🌱4 cdas. de aceite de oliva ⠀⠀⠀⠀⠀⠀⠀⠀
🌱2 ramitas de perejil ⠀⠀⠀⠀⠀⠀⠀⠀
🌱Sal 🧂 y pimienta (al gusto)
1️⃣ Mezcla todos los ingredientes en la licuadora hasta formar una pasta.
2️⃣ Agrega sal y pimienta al gusto.
3️⃣ Listo! Acompáñalo con palitos de apio, zanahoria baby 🥕 o tostadas horneadas (de maíz o pan pita) 🤤🤤🤤 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
El betabel contiene altas dosis de carotenos, vitamina C, potasio! Y los garbanzos y el ajonjolí son fuente de la proteína de origen vegetal de alta calidad. Una combinación perfecta! Pruébala! 😽 ⠀⠀⠀⠀⠀⠀⠀⠀
At the end of the day, you’ve gotta do what makes YOU feel your best.✌🏻💗☀️
I’ll never be that trainer or group fitness instructor that will make you feel bad about yourself for not looking/eating/working out a certain way, and I’ll never criticize you for how long it takes to reach your goals.
Fitness and healthy living is a JOURNEY.
The goal is to make it a LIFESTYLE.
That looks different for everyone, but we all deserve to feel our best, whatever that may be.
A journey means there will be ups and downs, and sometimes things take longer than we expect or want. A support system is important to have for sure (it’s my job to cheer you on 😍) but at the end of the day, it’s about YOU supporting yourself, you knowing and believing in your potential and being your own biggest fan, when many will comment and doubt.
I know it’s hard to do the things. It is hard to change habits, drink more water, eat healthy foods, be kind to yourself when you look in the mirror, and workout consistently.
I hear (and definitely have and still do experience) people make that make comments when you’re eating fruit versus your ice cream for dessert, when you decide to get up and start your day with a workout instead of lying in bed for that 30 minute scrolling social media, and for when you just live a healthier lifestyle that goes against what many others around you do.
I’ve learned that that is ok to take care of yourself without guilt, and it’s ok to be different.
At the end of the day, doing what makes YOU happy...running your own race, not comparing/competing/explaining/justifying why...that is ok.
The number one thing I hear from people when I ask how they feel when they start getting healthier is that it trickles into every aspect of their life positively, and I agree.
When I feel my best, then I do my best at work, at home, at life. And you deserve that too...whatever it looks like for YOU.💜
When you’re ready I am just a message away and would love to chat with you about how to get healthier!! 🏋🏼♀️💪🏻🧘♀️
12 minutes ago
When you're a baby and you try to walk, inevitably fall over and cry. Do you give up?
Well, I should hope not!!
You shake it off, get back up and try again.
Nothing gets done if you sit there upset about failure.
For sure, we've all had moments when things have gone wrong and you kick yourself.
I've been down, floored and had failures, but it's part of the journey m.
Teach yourself to take a step back, assess the situation, strategise a plan going forward and get better next time.
It's how winning is done, it's how progress is made, it's how evolution has happened.
Are you the upset baby who can't walk?
Are you the start who can jump higher than before? Lift heavier than before? Go further than before?
Ask yourself, but show the world.
LEGS AND SHOULDERS WORKOUT COMING YOUR WAY✨
Swipe ▶️ to see a good workout you can do from your own living room. Grab some dumbbells and get to work! Working legs and shoulders is a great combo because it gets my heart rate going and I like working multiple muscles at once.
1️⃣Squat to Shoulder Press
2️⃣Curtsey Lunge to Shoulder Press
3️⃣Side Lunge and Arm Row
4️⃣Squat Pulses with Jump to Shoulder Press
5️⃣Reverse Lunge and Shoulder Press
6️⃣Squat Jumps and Dumbbell Press
7️⃣Squat with Arm Row
Do each exercise for 12 reps. For moves that include both sides, do 12 reps each side. For the last exercise, hold the squat for 1 minute. Complete 3 rounds.
Bookmark and save it for later to try it out! ✔️
Most people don’t know my story and don’t know my “why”. Healthy living and fitness saved me and gave me a purpose. These days I’m working to help other women find the same saving grace that I did. Repost from @ets_fitness_and_nutrition using @RepostRegramApp - What ACTUALLY happens when you prioritize yourself:
On the left: circa 2013...I think? That whole time period blends together for me. I was stuck in the run around of not not feeling worthy, not feeling prioritized, and feeling like a failure. I had no job, no life of my own, and no goals. I was WAITING for something to happen to me and change all that.
On the right: my life still blurs together, but this time it’s because I am always so busy. I am finishing up my degree that’s been 10 years in the making, I run a business where I get to help women who are just like I was find what really motivates them to live, I have an amazing husband and completely fabulous group of friends that I wouldn’t trade for anything.... All because I said YES to putting my needs first. I stopped letting myself be second place to someone else’s needs and wants and made it my mission to build a life that I am proud to live.
If you want change, you have to create it! Life is what passes you by when you’re busy waiting for success to fall from the sky. Instead go out and grab success by the ⚽️🏀 and take it for yourself!
Drop a 💪🏻💪🏻 if you feel me!
The Squat is definitely one of my favourite exercises when training. I teach many of my clients how to squat as it is great for - Building Strength - Burns lots of calories
- Is a compound exercise so it uses the whole body
- Gets all major leg muscles working - It’s a functional movement - Great for developing confidence and self belief in the gym
There are so many different types and variations of squats so you can figure out what works best for you and your flexibility/mobility and set goals for yourself to work towards.
This can be a very difficult movement to learn but the benefits are amazing and is definitely worth it! 📸 @travel.visually 🏋🏻♀️ @jetts_castlehill
Every week we feature Inspire360 clients who use our platform to deliver health and fitness education. Today we're highlighting EXOS. Over 1.2 million people use @exoseducation to improve their performance every day. Their courses include the EXOS Performance Specialist Certification, a certification that contains the proven systems to develop any population across a diversity of environments, and the EXOS Presents series, covering everything from strength, power, and speed to wearables and tactical training.
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What are you prioritizing today?
What’s been on your mind all day? What have you been thinking about, talking about, obsessing over?
Wether it’s positive or negative that is exactly what’s going to be the next thing defining and shaping you into who you’re becoming.
I encourage you to check in with yourself on if you’re letting positivity or maybe negativity shape and mold you. ✨Remember you get what you focus on, you become who you surround yourself around, and every little thing you read, listen to, or person you talk to influences you in one way or another.
Happy Tuesday 💕 Make it a great one!
35 minutes ago
SUPER SEEDY 🐦
For those of you who have asked what is in my super seed mix this week here you go :
I love creating mixes like this to sprinkle on top of my oats or smoothies, it just adds a little more nutrients to the meal 🙌🏼 not to mention makes it look pretty !
✨Sliced almonds - healthy fats
✨Quinoa puffs - fibre and digestive health
✨Gogi berries - antioxidant and immunity
✨Cacao nibs - magnesium
✨Hemp seeds - essential fatty acid and vitamin E
Serving size: 1-2 tablespoons
2 hours ago
Great things never come from comfort zones. 🖤
4 hours ago
Don’t look back.. unless the Zyia details are just too cute not to! 🤗👌🏼