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natimacros. “Es que a ti te queda fácil porque te la pasas en la casa todo el día”

“Es que a ti te queda fácil porque te la pasas en la casa todo el día”. . Antes me molestaba que me dijeran eso, ahora me río 😅. Estar en la casa todo el día cuidando niños es de las cosas más estresantes que hay, más si no tienes quien te ayude o con quién dejarlos un segundo. . Para mí no ha sido nada fácil, tengo días donde no paro un segundo, siempre hay algo más por recoger, por limpiar, algo por cocinar y si no, vienen las niñas a pedir algo nuevo 🤦🏻‍♀️. . Sumarle a esto hacer ejercicio y tratar de comer sano era prácticamente imposible. Pero mi autoestima estaba por el suelo, no me sentía feliz y una mamá infeliz difícilmente cría niños felices. . No me acuerdo por dónde empecé sólo sé que quería ser feliz con lo que veía en el espejo. . Ahora soy mamá y soy “fit”, no es para nada fácil pero ser mamá no puede ser un impedimento para lograr lo que quieres, que sea tu motivación más grande 💪🏼. . Todavía mis días son caóticos pero es cuestión de organizarse y exigirse un poquito más. . En las fotos les muestro algunos trabajos extra que me da Valen mientras yo hago ejercicio 🤯🤯. . Ahora en las historias hablo un poquito más del tema y tips de optimización del tiempo que me han servido 🤩🙌🏼

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miguel_work2befit. \"EFICIENCIA METABÓLICA\". Muchos quieren vender aquello de un cambio fí

"EFICIENCIA METABÓLICA". Muchos quieren vender aquello de un cambio físico con quizás demasiada facilidad en su proceso, ¿quieres aumentar masa muscular?, come más calorías de las que gastas, ¿quieres reducir tejido graso?, come menos calorías de las que gastas.. si esto fuera tan sencillo cualquiera sería capaz de hacerlo por si mismo, algo que condicionará que todos los que nos ligamos a el ámbito profesional de la nutrición estuviéramos bien jodidos.. Por suerte esto no es tan simple, factores en un protocolo como elección de alimentos, selección del momento idóneo para la ingesta en cada uno de ellos, protocolo individualizado según la respuesta de cada persona a un tipo u otro de alimentación, así como aquello que marcará la diferencia en los resultados buscar ese estado y condición física óptimo a todos los niveles que potencie y maximice nuestra EFICIENCIA METABÓLICA, por qué comer de más puede suponer ganar peso, pero no que este provenga de tejido magro / muscular, por qué comer de menos puede hacernos reducir gramos en la báscula, pero estos sin la programación adecuada a nivel nutricional y deportivo pueden no ser a costa de tejido graso, si no de líquidos, masa muscular.. ¿IDEAL?, potenciar estado a nivel fisiológico, hormonal y metabólico, condicionar y convertir en una máquina que nos permita comer más y utilizar mejor cada nutriente que entre en nuestro cuerpo, por qué no es necesario morir de hambre para reducir el nivel de grasa corporal, por que no es necesario aborrecer la comida para añadir unos gramos de masa muscular, EQUILIBRIO y PLANIFICACIÓN como claves de este proceso. Aquí Alberto, primera foto consumo con un estado que no nos permitía un consumo de más de 2.000/2.250 kcal, segunda foto y actual con un consumo de 3.000/3.250 kcal, una condición que ya mantenemos de hace meses, añadiendo comida progresivamente, dando uso a la misma y metiendo gramos de forma totalmente cualitativa en la báscula semana a semana, sin duda un claro ejemplo de aquello que denominamos EFICIENCIA METABÓLICA.

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dr.dchatim.physio. What is really hard 🙋‍♀️ Thoughts ? 🙄🤗 @adviceonfitness
• • • • • •

What is really hard 🙋‍♀️ Thoughts ? 🙄🤗 @adviceonfitness • • • • • • Manchester, United Kingdom When it comes to fat loss, a lot of people think training is going to solve all of their problems. That isn’t 100% true.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . Follow 👉 @adviceonfitness Post by 👉 @thoresenfitness -⠀⠀⠀⠀⠀⠀⠀⠀ Even though training is an important part of the journey, it’s not going to help you lose fat directly. In order to do so, you need to create a calorie deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Working out (lifting) 3-4 times a week is more than enough for most people to get decent results. If you work out for about an hour each time, that’s about 2% of your week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2% is not a lot of your time, and as you probably understand, what you do the other 98% is going to affect your results even more. You need a calorie deficit to lose fat, and this is where the nutrition part comes in.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Like I’ve said before, training is very important - but you’re not going to lose fat unless you pay attention to the other factors as well, especially your calorie intake.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your results are determined by your daily choices and your lifestyle as a whole 🙏🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend below 👇🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . #Adviceonfitness #calories #caloriesinvscaloriesout #fitnesspost #caloriecontrol #caloriecounting #mealideas #foodattitude #caloriecounter #caloriecount #iifym #flexibledieting #thinkaboutfood #flexiblediet #macros #fatloss #weightloss #weightlossjourney #fatlossjourney #fitnesslife #fitfam #fitspo #nutrition #nutritioncoach #overeating #gainingweight #fatlosstips #inspire

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14/11/19 #nonèunpaesepersecchi #palestreitaliane #palestreitalianeparma #cut #flexiblediet #MuzTraining #diariodiallenamento #workoutdiary #workout #wo #workhard #crazyworkout #nonsimollauncazzo #training #gym #gymlife #bodybuilding #bb #powerbuilding #bodybuilder #powerbuilder #pressa45 #legpress #neverskiplegday 120x10 160x10 200x10 240x10 270x10 300x5 male alluce con scarpe Nike 270x10 (senza scarpe) 310x10 330x6 410x6 (330+ @paolo_gulletta_pt ) 330x6 330x6 310x8 310x8 310x6 290x10 290x10 290x10 290x10 290x8 270x8 250x8 230x8 210x8 190x8 170x8 150x8 #Legcurl #superserie #abduttori 20x8 + 40x8 25x8 + 50x8 25x8 + 60x8 25x8 + 70x8 30x8 + 70x8 30x8 + 70x8 25x8 + 70x8 25x8 + 70x8 25x8 + 70x8 25x8 + 70x8 Totale 1h 30’

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Друзья, сегодня будет безупречный рецепт, который идеально подойдёт как на обед, так и на ужин👇🏼👇🏼👇🏼 ⠀ 120 г. филе лосося рыба 🐠 1 куриное яйцо 🥚 20 г. репчатого лука Половинка столовой ложки овсяных отрубей 🥣 Соль и перец по вкусу 🧂 🧂 ⠀ Филе вместе с яйцом превращаем в пюре с помощью блендера ➡️ добавляем лук ➡️ добавляем отруби ➡️ в духовку/пароварку на 20 мин 👍👍👍 ⠀ А что у нас по калориям? ⠀ ⠀ На одну порцию Total: 190,2 ккал. 23г. белка 7,4г. жиров 7г. углеводов ⠀ ⠀ Бери на заметку ✍🏻 сохраняй себе и обязательно поделись с друзьями этим прекрасным рецептом!!! 👍👍👍 ⠀ ⠀ #фитнеседа #healthyfoodideas #healthyrecipies #ппрецепты #онлайнфитнестренер #фитнесрецепты #полезныйрецепт #худеемвкусно #healthydinners #healthybreakfast_ #готовимвкусно #ппдиета #flexiblediet #едимихудеем #легкийужин #ппужин #безглютена #рецептыбезглютена

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You can do it too! If you need more motivation for losing weight, please visit @the_weightloss_guru and try the "Flavor-Pairing" method to lose weight and change your life for good! 🤫🏋️‍♀️ (Link in Bio)⠀⠀ .⠀⠀ .⠀⠀ .⠀⠀ .⠀⠀ .⠀ #dietingtips #naturalremedies #healthydiet #gymaholic #naturalhealing #bodycare #fitnesstrainer #nutritionfacts #flexiblediet #nutritionist #tonedbody #qualityoflife #nutritions #nutritionalcleansing #diettips #eatwellbewell #healthyyou #eatsmart #healthyingredients #nutrientdense #energetic #caloriesincaloriesout #naturale

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First off... people have gotten soft. We all seem to gravitate towards the easier, softer way. You can not buy your health. No matter what coach you hire, supplement your buy etc. You HAVE to put in the work! Secondly, stop viewing this as hard. Shift your perception, change the game. Try words out like... It’s challenging, or its growth, or it’s new, or it’s different... anything but the word hard. So today, remember this: You are worth it to pick the “hard” that will keep you moving forward. The one that will get you closer to your goals not further way. You got this.. ❤️

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eattowod. Good morning!! Here is a simple idea for breakfast on the go. Sprouted

Good morning!! Here is a simple idea for breakfast on the go. Sprouted Grains Everything Bagel (I use Dave’s Killer bread brand @daveskillerbread ) with 1 fried egg (not really fried, I used cooking spray instead of oil), turkey bacon, and Havarti cheese. Pretty packed in carbs and protein and a good choice to get you going! 🥯🥓🍳🧀 . #eattowod #crossfit #cfbs #wod #fitness #xfit #workout #mealprep #macros #fitmymacros #iifym #flexiblediet #health #wellness

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shreddergang. BIG TINGZZ AHH GWAN inna de hood. That’s patwa for big things are happ

BIG TINGZZ AHH GWAN inna de hood. That’s patwa for big things are happening in the gang. . . Just look at this transformation from one of our SLIMMATES on the #ShredderFasting Program. No last carriers here!!! Registration is ongoing for the last fasting crew for the year!! Get ready just in time for Christmas 😉

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healthylifestyle360. SE QUESTO POST TI È UTILE METTI LIKE E SALVALO 🥙

Pasti sani e veloci

SE QUESTO POST TI È UTILE METTI LIKE E SALVALO 🥙 Pasti sani e veloci per chi si trova al lavoro/università durante la pausa pranzo 🍲 #flexible #flexiblediet #healthy #light #body #lifestyle #food #foodporn #healthyfood #fitness #fit #training #strenght #instafit #fitnessaddict #workout #athlete #gym #fitgirl #strong #eatclean #motivation #physique #determination #wellness

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colbyvde_fit. Would you rather diet for 4-6 months here & there or for your entire l

Would you rather diet for 4-6 months here & there or for your entire life? ⁣ ⁣ The most depressing thing I see with randoms in the gym/with family&friends/with clients:⁣ How many people do you know (maybe you are one) who are CONSTANTLY in the mindset of “trying to lose weight”? I’m talking 5,6,7+ years 😣⁣ ⁣ My dudes...It’s NOT SUPPOSED TO BE THIS WAY.⁣ ⁣ You can easily lose 5-10lbs per month by taking TWO very simple steps:⁣ 👉🏼Getting a program that is designed for YOU⁣ 👉🏼DOING WHAT IT SAYS!!⁣ ⁣ You literally have two basic choices: ⁣ 1️⃣ Grind it out for a while, no cheating, no excuses, running on straight determination & consistency.⁣ 2️⃣ Do what you want when you want, kinda make an effort when it’s convenient, kinda follow your plan, cheat, lie, spend the rest of your life wishing you’d pick choice # 1 but you never will because you’re weak. You have zero self-discipline. You have negotiable goals. You have NO drive to truly be better. ⁣ ⁣ 👆🏼Harsh reality? Sure but you choose it every day so it’s obviously what you want no?⁣ ⁣ If you want to reach a goal and you have a plan that will 100% GET YOU THERE, just DO IT & do it RIGHT.⁣ It’ll suck for a short time but not as much as it will suck to feel stuck & spinning your wheels for the rest of your life.⁣ ⁣ ___________________________________________________⁣ 💫 I am taking a few clients right now who are looking to get on a custom program that works & follow it 99% perfect. Frankly, I’m tired of watching people fail. ⁣ Fill out the link in my bio ONLY if you are truly ready to do it right 💪🏼⁣

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spiritonaturale. Segui 👉 @laurapondini
• • • • • •
♥️ MUFFINS alla ZUCCA ♥️ sofficissi

Segui 👉 @laurapondini • • • • • • ♥️ MUFFINS alla ZUCCA ♥️ sofficissimi ~ COTTI al VAPORE ~ * ➡️ Scorri le foto e salva la ricetta 📝 * Buongiorno a tutti e buon giovedì!! Da quando ho scoperto la cottura al vapore sto sperimentando tantissime ricette di muffins proprio perché rimangono morbidissimi per molti giorni. Questi li ho cotti in stampini a forma di ♥️ e come ingredienti principale hanno la zucca, che gli dona un sapore dolce e delicato 😋 * Ecco la ricetta ⤵️ * INGREDIENTI (per 4 muffins): 50gr zucca cotta al vapore 25gr protein pancake @nu3_it 10gr farina di cocco 20gr farina di avena integrale 20ml bevanda cocco mandorla @isolabio 2gr bolero al cocco 4gr idrolitica acqua q.b. 👉🏻 Per il topping: 45gr yogurt greco 0% senza lattosio 5gr proteine alla vaniglia mezzo cucchiaino gomma di xantano * PROCEDIMENTO: 1. Pulisci la zucca e cuocila in microonde a vapore per 7-10 minuti. 2. Lasciala raffreddare e nel frattempo unisci tutti gli ingredienti in una ciotola. 3. Mischia bene con l’aiuto di una frusta e in ultimo aggiungi l’idrolitina con l’acqua. 4. Versa il composto in 4 stampini da muffins (io ho usato degli stampini in silicone a forma di cuore). 5. Cuoci a vapore per 20 minuti, controlla la cottura con uno stecchino e rimuovi gli stampini dalla vaporiera. 6. Lascia raffreddare poi decora a piacere. * Macros (per 4 muffins) ➡️ C 30 - G 4 - P 28 - kcal 272 * #ilmegliodelfit #ricettefit #teamalvapore #zucca #breakfast #delicious #muffins #flexiblediet #handmade #passion #yummy #dieting #foodphotos #healthylife #fitpassion #healthy #iifym #healthylifestyle #alimentazionesana #foodphotography #foodblogger #ricettedietetiche #ricettelight #fitnessfood #food #iifymitalia #fitnessaddict #fitness #lovecooking #healthyfoodshare

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แจกสูตร 💥💥Green smoothie 🍀🌱 Green apple - แอ๊ปเปิ้ลเขียว Banana - กล้วย Kiwi - กีวี่ Bowl of Salad - สลัดเยอะๆๆ Unsweetened Pistachio milk - นมพิสตาชิโอ้จืด Chia seeds - เมล็ดเชีย Hemp seeds - เมล็ดเฮมพ์ ช่วยเพิ่มโปรตีน (Plant based source) Dehydrated coconut - มะพร้าวขูดอบแห้ง Spirulina powder - ผงสาหร่ายสไปรูลิน่า ช่วยลดอาการอักเสบ (เร่งการกำจัดกรดยูริก ช่วยลดอาการเก๊าท์ได้) Maca powder - ผงมาค่า ช่วยปรับสมดุลฮอร์โมนร่างกาย Lucuma powder - ผงลูคูม่า ส่งเสริมการสร้างเนื้อเยื่อใหม่ ปั่นทุกอย่างรวมกัน ไม่ต้องใส่น้ำแข็ง อร่อยนัวสดชื่นนนนน อิ่มท้องมากค่า😉

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fitjoshteam. PULL THROUGH!

Ultimo esercizio di questa selezione di esercizi per i

PULL THROUGH! Ultimo esercizio di questa selezione di esercizi per i glutei. Con questo esercizio avremo "lo stesso" effetto che otterremo con una stacco rumeno ma con dei surplus non da poco: 1. Durante l'estensione dell'anca (fase negativa) abbia il cavo che tira verso dietro l'anca, obbligando gluteo e femorali ad attivarsi durante questa fase; 2. Nella fase concentrica invece avremo, per via della posizione della corda, una tensione costante da fine eccentrica a fine concentrica; Insomma è un esercizio davvero versatile e con un ottimo profilo allenante(passatemi il termine). Consiglio di eseguirlo a reps medio-alte tra le 12 e le 20. Può essere utilizzato come starter o come finisher. FJT ATHLETE: @alessandra_cipolla 💪PER INFO SUL COACHING ONLINE E SULLA MIA GUIDA CONTATTATEMI IN DM💪 #coach #coaching #coachingonline #personaltrainer #bodytrasformation #bodybuilder #bodybuildinglifestyle #palermocity #italia #fitnesslife #fitnessgoal #palestraitalia #palestratime #motivazione #dimagrire #iifym #flexiblediet #tsunaminutrition #yamamotonutrition #myprotein #progressi #strongwoman #girl

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📣Carbohydrates 101 . Do you know what are carbohydrates? How many we need? Or where to find the best sources? . Today is World Diabetes Day and with that comes discussing carbohydrates in the diet to have a controlled A1C. . I want to share with you guys 3 important things about carbohydrates: 🔥 Carbohydrates are the primary source of energy of our brain and the rest of our body. Its simple. 🔥 Depending on the individual carbohydrate needs the proportion would be from 45 to 65% of total daily calories. I recommend using Fitness Pal to learn this. 🔥 When it comes to carbohydrates we typically find them in plant based foods, now we want to make sure that we have unprocessed carbohydrates in our diet as much as possible this reduces the possibility of having added sugars, preservatives and other ingredients that do not add any nutritional value. Example would be fruits, vegetables, and oatmeal. . 🔥Want to learn more about carbohydrates and its importance in our diet? Be sure to not miss tonight's live video on my private Facebook group called Now Nature Nutrition with Giselle ‪at 8:30 PM!‬ . Oh… another detail, make sure to 🏷 tag your friends to not miss out on this great free presentation! . #nownaturenutrition #bilingualnutritioncoach #busyhealthymom #eatathome #sustainedhealth #sustainedweightloss #onlinedietitian #comeencasa #bilingualdietitian #flexiblediet #dietaflexible #felizyflexible #comemasencasa #comodetodo #onlinedietitian #dietitianonline #florida #dietistalatina #dietistaboricua #florican #saludable #healthycarbs #healthyfats #healthyproteins #previenecomiendo #meriendas #snacks #baactivewithothers #activaenfamilia #outdoordietitian

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📣Carbohydrates 101 . Do you know what are carbohydrates? How many we need? Or where to find the best sources? . Today is World Diabetes Day and with that comes discussing carbohydrates in the diet to have a controlled A1C. . I want to share with you guys 3 important things about carbohydrates: 🔥 Carbohydrates are the primary source of energy of our brain and the rest of our body. Its simple. 🔥 Depending on the individual carbohydrate needs the proportion would be from 45 to 65% of total daily calories. I recommend using Fitness Pal to learn this. 🔥 When it comes to carbohydrates we typically find them in plant based foods, now we want to make sure that we have unprocessed carbohydrates in our diet as much as possible this reduces the possibility of having added sugars, preservatives and other ingredients that do not add any nutritional value. Example would be fruits, vegetables, and oatmeal. . 🔥Want to learn more about carbohydrates and its importance in our diet? Be sure to not miss tonight's live video on my private Facebook group called Now Nature Nutrition with Giselle ‪at 8:30 PM!‬ . Oh… another detail, make sure to 🏷 tag your friends to not miss out on this great free presentation! . #nownaturenutrition #bilingualnutritioncoach #busyhealthymom #eatathome #sustainedhealth #sustainedweightloss #onlinedietitian #comeencasa #bilingualdietitian #flexiblediet #dietaflexible #felizyflexible #comemasencasa #comodetodo #onlinedietitian #dietitianonline #florida #dietistalatina #dietistaboricua #florican #saludable #healthycarbs #healthyfats #healthyproteins #previenecomiendo #meriendas #snacks #baactivewithothers #activaenfamilia #outdoordietitian

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reo_cinque_anelli. Chi lo dice che una bikini non può cimentarsi nei fondamentali per cos

Chi lo dice che una bikini non può cimentarsi nei fondamentali per costruire massa muscolare e perché no buttarci dentro una gara di stacco 🤷🤷 Al lavoro con @laura_lorenz STAY TUNED #allenamento #bodybuilder #bodybuilding #addominali #benchpress #squat #deadlift #dup #powerlifting #drugfreepowerlifting #dietaflessibile #flexiblediet #training #muscles #scienza #biomeccanica #anatomia #allenatore #fashion #culturista

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thepancakechick. ⭐️Para que le diga a la Tía Erminda que lo que la tiene con kilos de m

⭐️Para que le diga a la Tía Erminda que lo que la tiene con kilos de más son las empanadas de queso, y no el arroz blanco que no come (porque engorda...) ・・・ ⭐️Esos son dos ejemplos, pero bueno puedo seguir con 20 mil . . ⭐️Porque cuando pensamos en carbos, realmente lo que estamos comiendo de más son carbos y grasas, que cuando se juntan literalmente nos hacen querer más y no poder parar... la gente de Pringles lo tiene muy claro jah! . . ⭐️La próxima vez que crea si el villano de la película es el arroz blanco piense sino será que está abusando de comidas combinadas (helados, hamburguesas, pizzas, galletas, snacks, paqueticos, repostería, etc) . . ⭐️Porque no de trata de quitar nada, sino de estar consciente del valor energético (y de macros) para tomar decisiones informadas de acuerdo a nuestros objetivos . . . #healthylifestyle #thepancakechick #flexiblediet #noshortcuts #mindfulness #goals #fatloss #nutrition #fitness #gainz

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🍏⬇️🍏⬇️🍏⁣⁣ ⁣⁣ 1. Swap your milk for skinny milk, full fat yogurt for 0% yogurt, swap your juice for no added sugar squash, have a teaspoon of peanut butter - not a tablespoon! ⁣⁣ ⁣⁣ These simple swaps can save you hundreds of calories without the need to make massive changes in your current diet. ⁣⁣ ⁣⁣ ⁣⁣ 2. Increase your activity levels - ditch the car, take the stairs instead of the lift, spend more time outdoors with your family. ⁣⁣ ⁣⁣ Being active and moving whenever you can is very important when trying to lose weight and can get you good results without the need to go to the gym.⁣⁣ ⁣⁣ ⁣⁣ 3. Drink more fluids - water, herbal teas, sugar free drinks. ⁣⁣ ⁣⁣ Drinking plenty of fluids before your meal can decrease the amount of food you consume and help you not to overeat. 😉⁣⁣ ⁣⁣ ⁣⁣ The beginnings can be tough and difficult.⁣⁣ ⁣⁣ I totally get it! 🙌🏻⁣⁣ ⁣⁣ Start simple!⁣⁣ ⁣⁣ Take small steps every day. 😘⁣⁣ ⁣⁣ The 3 steps above can help you to start making changes and are simple enough to get them done. ⁣⁣ ⁣⁣ Don’t wait until tomorrow, Monday or next month..⁣⁣ ⁣⁣ Start now and be consistent.⁣⁣ ⁣⁣ 🙌🏻💜😘⁣⁣ ⁣⁣ ⁣⁣ #nutrition #diettips #weightloss #weightlossmotivation #fatloss #fatlosstips #calories #fitfam #plantbased #weightwatchers #slimmingworld #eathealthy #wellness #fitness #exercise #workoutmotivation #workoutroutine #keepmoving #diet #bodybuilding #toneup #fitfamily #dietplan #mealplanning #eatclean #flexiblediet #teamfit #loseweightsupport #fitwomen #mnu4lyf

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carlyven. 🔥 GNOCCHI DI FARINA INTEGRALE E PATATE CON MOZZARELLA E PARMIGIANO 🔥

🔥 GNOCCHI DI FARINA INTEGRALE E PATATE CON MOZZARELLA E PARMIGIANO 🔥 Ecco la ricetta che tanto vi ha fatto gola e che aspettavate! E ci credo, erano stratosferici 😍😍😍 • Ingredienti: • 190 g di gnocchi della @pastagarofaloit • 70/80 g di mozzarella • 10/20 g di parmigiano (grattugiato) • passata di pomodoro @muttipomodoroit Procedimento: 1. Ho dapprima fatto restringere in padella il sugo di pomodoro aggiungendo durante la cottura del basilico 2. Ho cotto poi gli gnocchi in acqua bollente e li ho ripassati nel sugo 3. Ho versato il tutto in un contenitore di alluminio aggiungendo la mozzarella tagliata a cubetti e il parmigiano grattugiato e ho infornato a 180° per 15/20 minuti. • Queste dosi sono personalizzate e rientrano nel mio piano alimentare giornaliero che creo io ogni giorno in base alle mie voglie e al tempo che ho a disposizione per cucinare! 🍽😍 • Comunque credo che li ripeterò presto perché erano colossali 😋😋😋 BUON PRANZO!!❣ #lunch #dietaflessibile #ladietachecreitu #healthyfood #nutritionist #nutrition #mangiarecongusto #flexiblediet #mangiaresano #healthylunch #giovedignocchi #emozioniecibo #mindfulleating #fit #foodporn

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game.of.health. Buongiorno amici!💥
Cosa fate di bello oggi?🙄
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Oggi parliamo di cuci

Buongiorno amici!💥 Cosa fate di bello oggi?🙄 . Oggi parliamo di cucina!🍳 . Avete mai pensato a come poter sostituire il burro in delle ricette per renderle meno caloriche/più proteiche in basse alle vostre esigenze?🧀 . Beh, se non ci avete mai pensato ecco qua alcune idee!💬 . Voi ne avete altre?🤔 Scrivili qua sotto, sarai utile a me e agli altri!👇🏼👇🏼👇🏼 . . . #flexiblediet #pensierodelgiorno #caloriebasse #kcal #saneabitudini #fitmind #mentalità #sano #saluteebenessere #salute #pettodipollo #perditadipeso #muscoli #fitnessitalia #universita #dietastudente #gameofhealth #palestraitalia #mangiarebene #postfit #nutrizione #nutrizionista #stareinforma #universitario #pettoditacchino #studentesse #studentifit #carnedicavallo #mentalita #crescitapersonale

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What happens to your Body fat Posted @withrepost@jameskewfitness When we lose body fat, where does it actually go?⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Intuitively it can seem like sweat would be the answer, but the correct answer is that most of the mass is breathed out as carbon dioxide. It goes into thin air! ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Study link - https://www.bmj.com/content/349/bmj.g7257⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

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fit_clear. Questa mattina un dolce e soffice risveglio ,come una nuvola. Qui sono

Questa mattina un dolce e soffice risveglio ,come una nuvola. Qui sono giorni di freddo e forte vento, anche se oggi c’è il sole ☀️. l’unica cosa positiva è la colazione/ merenda. Naturale, dolce al punto giusto, sana e ben bilanciata. 𝐏𝐀𝐍𝐂𝐀𝐊𝐄 𝐀𝐈 𝐋𝐀𝐌𝐏𝐎𝐍𝐈 𝐄 𝐋𝐈𝐌𝐎𝐍𝐄 🍋𝐜𝐨𝐧 𝐜𝐨𝐥𝐚𝐭𝐚 𝐝𝐢 𝐂𝐈𝐎𝐂𝐂𝐎𝐋𝐀𝐓𝐎 🍫 Che ne pensate?? 𝐑𝐢𝐜𝐞𝐭𝐭𝐚: 🌸25 gr di farina di avena gusto yogurt&limone 🍋; 🌸20 gr di farina di castagne ; 🌸50 gr di yogurt greco; 🌸100 ml di albume 🥚. 🌸lamponi 🌸10 gr di cacao per la cremina al cacao. 🌸idrolitina+ acqua in alternativa potete usare il bicarbonato. 𝐏𝐫𝐨𝐜𝐞𝐝𝐢𝐦𝐞𝐧𝐭𝐨: Mescolare le farine e aggiungere l’albume lo yogurt, ed infine l’Idrolitina + l’acqua. Dopo di che versiamo metà composto in una casseruola antiaderente, facciamo cuocere da un lato per 3/4 min, inseriamo i lamponi e ricopriamo con il restante composto. Facciamo cuocere dall’ altra parte. Una volta pronto guarnite con la cremina al cacao. -————————————sjourney #flexiblediet #iifym #mangiaresano #eatclean #healthyfood #ricettafacile #bodybuilding #workout #dolci #snacksaludable #lifetheavy #fitcleaning #fitgirl #notadiet #senzazucchero #delicious #deliciouslyhealthy #healthybreakfast #lemillericette #amazingfood #healthyfooditalia #hovogliadidolce #pancakes #raspberry

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physiqueandstrength. 🚨 MAACROS 101 by @jarrahmartinfitness_wbffpro 🚨
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🚨 MAACROS 101 by @jarrahmartinfitness_wbffpro 🚨 .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻 👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻 👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻⠀⠀ . Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy. In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. The endocrine system is responsible for the production of testosterone, which is key for muscle growth & maintenance. It also acts to help absorption of fat-soluble vitamins such as A,D,E &K.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #trackingmacros #countingmacros #ifitfitsyourmacros #macronutrients #macrotracking #countingcalories

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sara.biancalana. #fitnesslifestyle 💟.
Un giorno mi era presa la fissazione di inventar

#fitnesslifestyle 💟. Un giorno mi era presa la fissazione di inventare un #, una mia amica mi chiese quali fossero le caratteristiche da esprimere, ci ho pensato, e questo era già tutto quello che avrei voluto dire. . Tante persone credono che seguire uno stile di vita sano significhi “essere fissato”, più volte ho ribadito il concetto, più volte mi sono battuta per far arrivare il messaggio giusto, e continuerò a farlo incessantemente anche se agli occhi degli altri sembra malato. Ragazzi, quello che è veramente malato, è cadere nei meccanismi mentali altrui, ognuno di noi ha delle necessità, che possono essere dettate da problematiche di salute, da un obiettivo di performance, o solo un obiettivo estetico. Ieri ho fatto una breve riflessione sulla regolazione dei nostri bisogni in relazione alle persone che ci circondano, ho visto tanti casi in cui un soggetto mette da parte i propri obiettivi perché coinvolto dalla formae mentis di chi gli sta accanto e magari non è d’accordo circa la costanza di abitudini sane. ‘Stile di vita Fitness’ si evolve attorno a tante costanti, dal mangiare sano, all’attivarsi nelle piccole azioni quotidiane, all’intraprendere attività sportive di varia natura, all’amore per l’ambiente nonché verso il proprio stato di salute. Non possiamo prenderci la libertà di influire le scelte di chi, ripeto, anche solo per estetica, voglia seguire routine quotidiane.. l’amor proprio va coltivato, i propri bisogni vanno espressi, e necessitano di un lavoro costante. Reprimere se stessi, non prendere la propria direzione, non ascoltarsi, non amarsi, è la base per una malsana gestione del rapporto con se stessi e con il prossimo. . FitnessLifeStyle non è un conteggio, non è malattia, non e repressione, bensì l’espressione più vera delle abitudini che con il tempo ho intrapreso per amarmi. Costruirsi è difficile, a tratti doloroso, ma non ovviate il problema, Amatevi e Lavorate su Voi stessi. . Comunque alla fine l’# l’ho inventato.. #repancake , il mio amore quotidiano. . #fitness #loveyourself #enjoy #smile #trainhard #sport #findyourhappy #life #eatwell #nutrition #competition #friends #team #lovingjob #fit #flexiblediet #staytuned #activity

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