Life will always give you a bit more than you think you can handle. I think of it as mother nature's ongoing test of patience, willpower & adaptability.
Setbacks are inevitable & are going to happen, regardless of how much you prepare or try to prevent them. At the end of the day, nothing is ever going to go exactly as you've planned.
So here's a weekly reminder for myself & anyone else that needs to hear it, that your strong enough to handle what's thrown your way. But, you have to be ready & willing to act. #MondayMotivation#MoveForward#SMFitness
Is tracking your food ‘bad’ for your mental health?
For some people - yes absolutely. If you have a history of disordered eating it is absolutely reasonable to say that you should not track your food.
But for most of us, tracking can be a really useful tool to understand the VALUE of our food.
To make long term habitual changes we need to: ⚡️Understand the value of our food
⚡️Know roughly what our daily budget is
⚡️Know when we have gone over that budget and when to pull back
If you can’t successfully do the above, then you will always be a slave to your coach, trainer or remain in a perpetual cycle of buying ebooks you will never use.
Because you have not learnt the value of your food! 🍎
Think about money for example. Maybe you were educated on the value of money by your parents or maybe you had to learn the value of money by making a few mistakes. Either way you came to a place where you knew that you had X amount of dollars and it needed to last you X amount of time. So you are cautious and take thought as to how and why you spend your money. But were you ever educated on the value of food? Are you aware of your daily ‘budget’ of calories?
The difference between money and calories is that once money runs out, it’s gone. Calories on the other hand, you can store for use later on (aka gain weight). Why does it matter? Because being overweight is a health risk. It’s not fun to admit and it hurts to hear the truth. But we will never decrease our rates of obesity without proper education. It’s not enough to say ‘go off of your hunger cues’ because we know that obesity leads to leptin insensitivity which means that those hunger cues aren’t working anymore.
Tracking your food (at least for a short period of time) gives you a good understanding of the value of food. Think of those who do intuitive eating really well - most of them have tracked at some point in their life and they are able to maintain a healthy weight range without obsessing over a specific diet or worrying about what they eat. They just subconsciously know.
If you take the time to learn the value of your food then you will be taking the first step to making long term change ♥️
Ashy Larry elbows, yes I do use Shea butter, didn't use enough. WRIST PAIN during PUSH UPS here's a short term fix. Placing a towel at the end of your palm, helps with your wrist mobility and also helps take pressure off your wrist
The best project you will ever work on is you!
The picture on the left was taken in 2015 before I got pregnant with my daughter, I weighed about 5-10 lbs LESS than I do today, I wasn’t training consistently, I could only do 1 pull up and I was always telling myself that I just didn’t have upper body strength.
Fast forward to 2019, the pic/video on the right is 2 years after having my daughter and training consistently and me telling myself and believing that I could work hard and gain upper body strength 💪🏾.
For me the most important change between 2015 and 2019 is the fact that I stopped hiding behind my excuses and started telling myself and believing that I could actually achieve my goals. You can too!
I spent 3 days in Singapore last week, and it’s the topic of this week’s #nobullpodcast episode 🎉🇹🇷🦁 Singapore is actually a relatively big island (and ridiculously beautiful), but we squeezed in as many eats and activities as possible! Go listen via the link in my bio 😊😊 PS would love to know which type of episodes you guys like best! Ones about travel, veganism, life in Japan, interviews...? Lemme know in the comments! ⤵️😊 #nobull#singapore#vegantravel
BOOTY WORKOUT! ⠀
If you saw my story yesterday, you'd know I had a very good and sweaty workout. Here is what I did:⠀
10 min Stairmaster (intervals)⠀
CIRCUIT 12 REPS, 4X⠀
- Squatted Lateral Steps ⠀
- Squat + 3 Pulses⠀
- Curtsy Lunge + Front Kick (each)⠀
- Back Kick + Row (each)⠀
- Deadlift + Sumo Squat ⠀
- Banded Lateral Leg Leg (each)⠀
- Banded Table Top Leg Lift (each)⠀
- Banded Fire Hydrant (each)⠀
10 min Stairmaster⠀
Save for later and let me know what you think of it.⠀
Don’t let one bad apple spoil the rest! 🍎⠀
Apples, days, relationships, workouts, meals... don’t ever let one bad experience effect you so much that it prohibits you from stepping out and living your best life! ⠀
I intended on having my homemade pumpkin soup this morning but by the time I had finished my fast and it was lunch time I was craving a salad! Safe to say I was pleasantly surprised by this delicious salad from the little cafe downstairs! 🥗
BODY SOLID - YOGA MAT 3MM BLUE
OUR DURABLE BODY-SOLID YOGA MATS PROVIDE A STABLE, NON-SLIP SURFACE FOR YOUR YOGA PRACTICE.
Get Yours Now:
15239 minutes ago
So that’s it last nightstop I’ll ever have here in Inverness, last training session here @jamietullochhealthclub and about to go for my last run along the beautiful river in this cold weather.
This nightstop has definitely always been a highlight of my time as crew so a little sad it’s my last trip here. However I have so much to look forward to and so excited to be able to have a routine again that works around my training, career and personal life! 🙌🏼 Just want to say a massive thank you to Jamie and his team for allowing me to use his gym every time I’ve been here! Hugely appreciated! Good luck with the renovations, shame I won’t get to see it!
Here’s to the future! 🤞🏼😍
I dare you.
Love. Dare. Dream. Jump. Fly. .
Feelings are just visitors. Acknowledge that.
Let them come and go. Like seasons.
Ask them HOW they are serving you in this moment.
They all have a message for you.
Some longer some shorter.
Let them come. Let them go.
You are human and you are allowed to feel.
Feel all the feelings.
Feel the depths.
You can fukkkkn love life and still have an off day. It's okay.
You can be on top of the world then have a little frump.
Pick yourself out of it.
WHAT can you do to get out of it.
Know WHY you need to shake yourself out and how you truly WANT to feel .
Where you feel your best you. .
CHANGE YOUR STATE IN THE MOMENT. YOU CAN MAKE THE CHOICE TO GET OUT OF THE STATE. .
GO FOR A WALK. BREATHE. JUST MOVE.
motion creates emotion.
Anything to recollect the amazing you that you are and gain control again.
Brain wash yourself to success.
Fill your mind with positive talk. Excitement.
Deep Thought: My secret weapon for a day that starts before the sun comes up ☀️
29549 minutes ago
We are what we repeatedly do. Excellence then is not an act but a habit. —Aristotle 😬😬
💪 100k Goal
⭐ Join Fitness Squad 👉 @fitnessofficialarmy
⭐ Join Fitness Squad 👉 @fitnessofficialarmy
⭐ Join Fitness Squad 👉 @fitnessofficialarmy
There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” 🤛🏼🤛🏼 • ^
5149 minutes ago
Ich weiß nicht, ob es die beste Idee ist mit euch die neuen extra Chocolate Riegel von @foodspring zu teilen 😅 Weil erstens: meine leer sind (wenn auch zum Teil von meinem Freund verputzt) und zweitens: die neue Protein Creme war letztes Mal auch sofort vergriffen 😤 Und jetzt sitze ich selbst auf dem Trockenen 🥴 Aber gut ... Gutes möchte ich euch nicht vorenthalten! Ich mag die Riegel sehr sehr SEHR gern. Vor allem Soft Caramel und Crunchy Peanut 🥜 🍫 Für alle die mal probieren wollen, für die habe ich noch meinen Rabattcode: kraftFSG 🌱 damit gibt’s -15% auf die @foodspring Produkte 🤙🏼
Ansonsten seht ihr oben im Video, den Versuch für euch ein ansehnliches Bild von mir und dem Riegel zu machen 😂👍🏼
Und nun das Schlusswort: WERBUNG
In life, we often don’t have much choice in the hand we are dealt. Sometimes it is a good one and sometimes it’s a shitty one.
But it is always our responsibility to do what we can with the hand we have been dealt.
Sondra, a client and friend over the last few years (my nutritional, training and supplement advice is vetted by her medical team, I do not treat, prescribe for cancer as this is usually out of scope for a nutrition professional like myself)
is the very definition of taking responsibility and making the most of what you have. With stage 4 cancer and renal failure, regular chemo and dialysis , she still rocks up for gym, still prioritizes her nutrition , still grabs life by the balls and achieves more than I can say I personally do physically everyday.
I still remember our first conversation, given only 6 months to live, would I prep her for a photoshoot, pictures of a healthy lady , to be shared with her daughter when she is older to remember her by. I can’t think of a more difficult discussion I have ever had to have, just with myself as a person. Thankfully we are now years later, and she is now the very definition of that person she wished to portray, both inside and out.
Not everyday is a good one, and yes it truly sucks some days, in ways I cannot personally fathom nor comprehend, but not all days suck, and there are still plenty good days to be had, if you just appreciate them.
Luckily she found her why amongst all the odds, something a lot of us have yet to find.
Next time, you don’t want to hit the gym, get your steps up, or eat well. That’s fine, thats your responsibility, but when the going gets tough, there are people out there facing far greater challenges and getting the job done.
She inspires me to be better, appreciate everyday I have left, the good and the bad.
314an hour ago
1039an hour ago
Tomorrow is the day
Click the link 👇🏽👇🏽👇🏽👇🏽
Don’t miss out on signing up for the biggest sale Anytime Fitness will do.
$0 Joining fee + Heaps of goodies for the first 30 joiners on the day Click the link from midnight onwards to sign up👇🏽👇🏽👇🏽👇🏽👇🏽
@kacyguest showing the Functional AF crew how it’s done 💁♀️💁♀️💁♀️ In just 8 weeks our @functional.af af client is has shown us what consistency and compliance can really do. The first 6 weeks were tough with her being struggling to be consistent with nutrition over Christmas and we didn’t get solid results, buuuuuttt the last 2 weeks as shown from these two photos has let her know it’s consistency really pays off. Nutrition as per usual through the awesome @katmtorre_coach!! Not only has she transformed physically but she is such a more confident woman in and outside the gym and she is definitely more happy with her quality of life. Sa proud.
Look forward to the next 8 weeks!!!!! The best thing we had from Kacy was complete honesty and that helped us get her back on track. ———————————————————-
TOTAL LOSS 🤗 2.6kg💯💯💯
When Kacy started with functional AF her body stats were
Starting Weight= 79.3kg
After 8 weeks of hard work her body stats are Currently ⬇️⬇️⬇️⬇️ weight = 76.7kg
Crackers and toppings nine ways!
A healthy life starts from within.
Fuel your body with goodness and it will fill your life with health.