Buda kendine motivasyon olsun bir kez yaptım yine yaparım hemde daha iyisini💪🏻✌🏻💕 #beforeafter
How I include protein in my diet and why we should keep protein high when trying to loose weight 🏋🏻♀️ I have done a food diary to show you guys an example of what I eat in in one day. So I try to keep my food the same each day.I’m not one to really get bored of the same food, So through the week I try to stick to similar foods and then on the weekend experiment a little more in the kitchen. As I am on a cut I try and stay consistent with my macros as much as possible, especially PROTEIN🔑
So why do we need to keep protein high when we’re trying to loose weight .. 🌰Protein helps you feel full and including it in your meals will allow you to feel satisfied after you have eaten. This is likely to help you eat less throughout the day. 🥜It can reduce hunger and suppress your appetite so in other words you end up eating fewer calories 🌰Protein helps preserve muscle mass while trying to loose weight. If you are deficient in protein when your dieting, you will loose weight but from muscle tissue. Eating the right amount of protein will prevent this from happening. 🥜Protein will help you maintain and build muscle mass in a calorie deficit, so basically give you great shape! 🌰A high protein diet also helps boost your metabolism and increase the number of calories you burn, which is essential for weight loss 🥜One of the best prevention methods for late night snacking or cravings is to increase protein. Studies in the past have shown increasing protein to over 30% of your calories can reduce the desire to snack by 60%! #pt #personaltrainer #fitness #gains #muscle #lift #weights #puregym #puregymliverpool #gymbunny #motivation #goals #glutes #fitness #squat #puregymcentral #puregym #transformation #girlswholift #puregym #puregymliverpoolcentral #thepeachplan #gym #fitness #liverpoolpt #weightloss #protein
After work at the SM gym, some guy followed me to my car on the far side of the parking lot.
Guy: "Hello, I really want to talk to you. Can I have your number"
Me: "No, sorry, I'm uncomfortable with that."
Guy: "Please you're very beautiful. Can I have your Snapchat"
Me: "No, sorry, I am uncomfortable with that ."
Guy: "I really want to talk to you. Can I have your number"
Me: "No, I am uncomfortable with that." REPEAT 3 MORE TIMES.
One of my co-workers said he was sorry for me because now I'm going to remember this every time I go to the gym, and it's going to affect me whenever I see the guy. I told myself that I wasn't going to let this affect me because I have no time or energy to.
But while I was doing these deadlifts, that guy came to curl at the corner of my platform while facing me, AND I WAS AFFECTED.
🔥FIRST LEG SESSION IN 3 WEEKS🔥
And it felt soooo good😁 Must be on a serious endorphin high rn because I’m actually so happy and feel so good🤗 I’ve been super tired the last two days due to a mixture of jet lag and lack of decent sleep for the last few days and after the gym I felt most awake since being home!!💪🏽 Also, I knew I missed the gym but now I know just how much I reallyyyyy missed it 😂 anyways this was my glute session:
🍑 Landmine SS: squat and deadlift
🍑 Cable abductors
🍑 Leg press
🍑 Hip thrusts
🍑 Side lunges
🍑 Cable pull through
Also love being back home and eating normal food...I missed porridge 🤤 tracking my macros again and I’ve lowered my calorie intake slightly because I’ve got a bit of weight to lose thanks to the delish (but v carby) food in Nepal✌🏽
Leggings are the Enlighten Seamless from @physiqapparel honestly the best leggings ever😍 just ordered another pair in grey😌 link in bio or use my code jessphysiq for 10% off☺️
#fitness #fitfam #ukfitfam #gym #girlswholift #glutegains #exercise #health #healthylifestyle #gymlife #healthandfitnessgoals #fitnessjourney #strongcurves #gymmotivation #weights #wellbeing #trackmacros #physiqapparel #teamphysiq #happy
Practicing a free flow transition of arm balances, taking it slow as I pulled an ab muscle last week taking luggage out of the trunk of the car 😂 Also need to get back to my regular Yoga routine- so lost when I fall out of routine. But slow, steady & consistent progression with self love is the way ❤️🧘🏽♀️
If you watch my stories, y’all know I post a ton of food pics. Mostly because I get some serious fulfillment serving my husband healthy food that is both delicious and aesthetic, and let’s be honest, it’s fun to share pretty things we are proud of on Instagram 🤷🏼♀️.
Over the years, the story posts I have received the most feedback on have been all my selfies....KIDDING. I just couldn’t help myself 🤪. I do however get feedback often on pictures of my food asking for recipes. (for real tho, this isn’t one of those times where I’m just saying “recently a ton of you have been asking me about _______” when really no one asked 🤣).
Confession...I literally never use recipes, nor do I write down recipes I create. I know, I know, I should. So....drumroll please🥁...I’m going to start!
Grilled Salmon on a bed of stir fried noods:
•2-4 salmon filets (I get pre seasoned wild salmon from Costco).
•3 rice noodle ramen cakes (I use lotus foods brand from Costco).
•1 red onion.
•2 medium zucchini.
•2 cloves of garlic.
•1/2 cup coconut aminos.
•1/4 cup sweet chili sauce.
•Avacado oil cooking spray or 1-2 tsp avo oil. .
💥Step 1: Send your sous chef out to get the salmon on the grill. (Or do it yourself, if unlike me you’re competent as a grill master).
💥Step 2: spray big sautéing pan with oil put it on medium heat, chop garlic into tiny pieces and then add to the pan.
💥Step 3: Bring a big pot of water to a boil for your noods.
💥Step 4:While the garlic is going chop your onion into short thick slices and zucchini into little half moons. Add the onion first, 1-2 mins later add zucchini. Let the veggies cook down for about 5-6 mins, stirring every once in awhile to make sure they cook evenly.
💥Step 5: Toss the noods in the boiling water following package instructions to cook til al dente. Drain and rinse noods with cold water when finished then add noods to pan with veggies.
💥Step 6: whisk together coco aminos and sweet chili sauce then turn heat down low on the noods and veggies and toss everything together.
💥Step 7: divide noodle mixture into 2-4 servings depending on how how hungry you feel or your macros and top with a beautifully grilled piece of salmon.
I know that my handwriting sucks sfm. I just can't believe she's 27 now,i know you will never read this sel but i just wanna say you make me a better person,you inspire me everyday, i honestly don't know life without you. You're one of the best thing ever happened to me. I just wanna cry because i love her sfm and it hurts. I love you to the moon and back.ik I'm never gonna meet you, I'm never gonna get notice by you but I'm always gonna love you and support you no matter what. Idk what to say but words can't describe my love for you. Thank you for everything selena. You're the most pure hearted angel ik. Thank you for making me strong. Happy birthday to the queen of my heart ☁🥀
Inspired by @tb.sel ❤ -
Kindness always win✌🏻
I’d be lying if I said I woke up hype to workout this morning🥴 I’ve been so tired, but sleeping in today wouldn’t get me closer to my goals... so here’s a leg day.
🔗 FULL WORKOUT 🔗
💛 3x8 heavy hip thrusts
💛 5x10 block deadlifts
💛 3x10 (per leg) B-stance hip thrusts (no video)
💛 3x10 dumbells RDLs
💛 3x3 lunge matrix (this whole video = 1 rep)
💛 3x10 (per leg) asymmetric elevated squat jumps
💛 3x5 KB swing to squat
💛 random pistol squats lmao
just a monday reminder. 💛✨
Don’t expect to see picture perfect post from me anymore. Journeys are not picture perfect. They are not easy.
I woke up this morning not feeling myself, but I knew what would make me feel better.
I pressed play on my work out. I did something for me.
What will you do for yourself today
Sometimes I’ll grab 30s. One day they’ll be the usual 💪🏼😤
Everything I have in life is the result of Your goodness and mercy, my God, and for this I want to thank You with all my heart.
Tudo que tenho na vida é resultado da Tua bondade e misericórdia, meu Deus, e por isso quero Te agradecer de coração.