💥SALMON WITH CREAM PASTA 💥
Read below for recipe & instructions! 👇👇
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SEAFOOD SUNDAY Mahi-mahi style today, with a side of creamy CAULIFLOWER SUN DRIED TOMATO pasta. I I have been on a sale-spree and yesterday at @wholefoods I think I bought 80% of the food that was on sale JUST because it was on sale 😂But I’m stoked I grabbed this mahi-mahi because it was delicious and I hadn’t had it in too long. I got back yesterday from Florida where I spent a few days with my family watching my 91 year-old grandfather get married! It was truly a magical moment, and probably one of the last times we will all be together so I treasured those few days. But I’m back and been cooking like a fool...so expect some new recipes coming your way. Thinking about doing some sweets for the holiday season...thoughts? Happy Sunday loves!
Deets: Mahi-mahi seasoned with zaatar seasoning and pan seared in coconut oil on medium high for about 3 minutes per side depending on thickness. Avocado, tomato and @eatbanza pasta. Sauce Recipe: 2 cups of cauliflower florets, 2 cloves garlic, 1/2 onion, 1 cup almond milk, 1 cup bone or veggie broth, 1/2 teaspoon Himalayan salt, a couple dashes of red pepper flakes and some seasoning of choice. Simmer together for about 20 mins covered until very soft...blend it all up. Add in 1/2 tablespoon olive oil and 6 sun dried tomatoes (packed in oil) and blend again!
For any questions regarding dieting, nutrition and fitness, DM us! 🔥
475166 hours ago
🥞Pancakes rhum coco-banane
Si ça sent pas les Caraïbes ça! 🌴
C'est ma copine @bouclettefit
qui m'a donné envie d'ajouter une touche de rhum dans une recette parce qu'autant je n'aime pas ça mais dans un dessert ça donne un petit goût que j'adore! 😋
Pour ceux qui n'en veulent pas, il suffit de faire la même recette sans le rhum et c'est très bon aussi 😁
Ils sont épais, moelleux et fluffy à souhait!
Pour 2 maxi pancakes (1pers):
◾1 petite banane écrasée (gardez qlq rondelles pour la déco)
◾100g de fromage blanc (gardez 1cas à diluer dans un peu d'eau + coco râpée pour le topping)
◾1cc de rhum
◾20g de son d'avoine ou de farine au choix
◾10g de farine coco
◾1/2 cc de levure
◾Édulcorant ou sucrant au choix (quelques gouttes de sucralose ici, la banane sucre déjà naturellement)
-> Mélangez tout et faites cuire à feu doux dans une petite poêle préalablement huilée et c'est toooout 😁
📊325kcal les 2
19g P / 9g L / 29g G
A vos poêles les amis!
& Bon samedi 😚
But isn’t white rice bad for you? That’s one of the most common questions I get asked. Take a look at the calorie, carbs and nutritional benefits breakdown below. When compared to sweet potatoes (my fav carb), white rice is higher in calories and carbs. I still consume white rice in moderation because I enjoy it.
Sweet potato (1 cup, 130 g)
114 calories, 27g carbs
Sweet potatoes are a rich source of fibre as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Other health benefits include: stabilizes blood sugar, boosts brain function, enhances immunity, and aids in weight loss.
Jasmine Rice (1 cup, 142g)
205 calories, 44g carbs
Jasmine rice has a good source of niacin, thiamine, iron and selenium because the amounts found in the cooked product range between 10-20% of the recommended daily requirement. Jasmine rice also provides vitamins B1 and D.
If you want the recipe for this juicy chicken breast, leave a comment below!
5 second transformation....
Do not believe everything you see on social media!!
Am I the only one guilty of hiking my underwear/bathing suit up on my hips? Hell no!
We all do it!!!
Why? Because obviously is more flattering!
But ladies, do not put yourself down or compare yourself to someone else...
Because guess what? Photoshopping isn’t hard either... and a lot of “influencers” are guilty of using that!!
It’s important to love ourselves no matter what! 💗
Je crois en une contamination d’Amour, de bienveillance et de douceur. Chaque fois qu’on pose un acte de tendresse ou d’affection, chaque fois qu’on éclaire quelqu’un en lui donnant un conseil, en lui tendant l’oreille ou en lui accordant un sourire, on modifie un tout petit peu l’avenir de l’humanité, dans le bon sens. ♥️
• • • • •
Staying full while aiming to lose fat or get your weight under control comes down to a set of factors: (by @chadhargrove1)
1. Sleep quality and duration (sorry new moms and dads)
2. Protein quantity
5. Stress management
When it comes to food though, you can make this VERY simple by thinking about calorie density.
Of course there’s a few exceptions, like avocados, but most foods that are both big but lower in calories tend to be high in water, fiber and/or protein.
What’s the lowest calorie dense substance you can put in your body?
Water. And a lot of the times you feel hungry, you’re just dehydrated.
But as this image shows, consider your choices vs the choices here.
This isn’t about healthy vs unhealthy, it’s about calorie density.
When it comes to food and staying full, VOLUME matters more than calories.
So when you have the apple instead of the muffin, you save about 320 calories for the same amount of satisfaction for your stomach.
When you choose mixed nuts as a protein source instead of a chicken breast — even though you should know nuts don’t have much protein — you give up a ton of protein, which is filling, and you add calories.
Just an example.
What’s next after water in terms of low calorie density? -
So when you eat a cup of dried fruit instead of something like a cup of broccoli, you add major calories for a similar amount of satisfaction to your stomach.
Nothing wrong with dried fruit, I’m just using these as examples because they’re swaps you may be making.
The difference in this post is 1000 calories. And that could make roughly a 1.5-2 pounds difference PER WEEK in weight loss.
The left side gets less cravings, more energy, and may even feel more full.
How about that?
00an hour ago
Love The Journey. 🚗
The fitness journey is like getting on a plane. First you get to the airport, you wait around to get into customs. You wait some more, and some more. It may get delayed, it may set you back a little financially. But if you be patient it will fly. ✈️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being consistent is a saying that is said many times, but to actually do it you have to love it. You can’t fake loving something. ❌
Nail the basics, lift weights, eat well & sleep like a little leopard. Do this for years on end and love every minute of the journey. 🚠
Ps, on the left I loved pizza. On the right, I love pizza, lifting weights & making ridiculous faces. ✌🏽
Lets Grow. 🔝
42an hour ago
📷 SEND US YOUR PICS 📷
It's been a great few months since our launch. Thanks to everyone who has bought our products and joined the team.
Thanks to @jaimeeleehanna for sending us this picture in the Heather Grey Classic Tee. We love it!
52an hour ago
Since @guntermussell called me out for skipping leg day, I had to redeem myself with some heavy hack squats
Now this does NOT mean “go have an eating disorder” sheesh.
The fact that I have to say that as a disclaimer just makes me want to put on my steel-toes boots and go cunt-punting (it’s America’s favorite pastime btw).
This goes for training as well as nutrition. SHUT YOUR MOUTH AND PUT IN WORK.
Too much talk, not enough action. Too many words, not enough integrity.
Time to wake up and see what is REALLY going on here.
Everyone likes to post their workouts and what they are doing for validation.
“Here’s what I did today daddy!!”
NEWSFLASH -zero people give a fuck.
Time to put your head down and slave in the silence of your existence.
Repent for your unhealthy sins, pay homage to the gods of Swole and beg forgiveness from your body....
Well shit, that got out of hand fast...anyway, have a great day! 😎😁😉 #DailySwole
sbd variation day
tempo squats w 205, feet up benchie with 95 and paused deads with 235
251an hour ago
I get asked a lot, I mean A LOT...”how to get abs”, how often I train abs, what are my favorite exercise for abs and so on. I’m going to tell you. And you might not expect the answer, because until I learned this myself....I wouldn’t have believed my answer either.
I train abs 1 and 1/2 days a week per the #pwrprogram. 🤪 Crazy right?! I thought people with abs had to be doing a lot more than that! Like maybe every day, all day! 🤣
I actually do one ab day (which was today!) and a Shoulders and Abs day. BUT. I do actually train abs everyday. Every shoulder press, bench press, pull up, push up, bicep curl whatever it is you see me doing...my core is engaged and being trained. LIFTING weights is how I train abs. Also. I’d like to point out, on this journey if mine, I’ve never done crunches. Pre-kids and this journey I was under the impression I needed to do 17,000 crunches to “get abs”. But nope. I needed to change my diet, and be more consistent in the gym. “Abs are made in the kitchen” is a thing. 👈🏻 Which is the shocking part. What I eat is everything. I eat 140g of protein per day. I feed my body what it needs to gain muscle and was able to lose fat so that abs show. This isn’t magic. It’s math. It’s science. And for me, it’s macros.
Don’t get me wrong, my ab day is one of my favorites. I love training core. Three of my favorite exercises for core are hanging leg lifts, any cable wood chop, and cable crunches! (Bonus #4 is inchworms!) Also these “dead bugs” from today (with the yellow ball looks easy enough but holy 💩 they are no joke! .
Posted above from today is #pwr 3.0 abs! Have a great weekend everyone!
444an hour ago
Hi darlings! Do you like something to chew while watching a movie or a TV shows? I am yes!
Today I want to show you the substitutes for the usual movie night snacks.
1. Choose popcorn instead of chips. Make popcorn at home with a minimum amount of butter. I use coconut!
2. Choose protein ice cream instead of regular.
3. Make a pizza yourself! Use tortilla instead of dough, use low-cheese cheese instead of mozzarella, use chicken instead of bacon!
4. Choose Coke Zero instead of classic Coke.
Diet, nutrition and health-related MYTHS that need to die in 2019😬
✋🏼I NEED TO EAT 1200 CALORIES PER DAY TO LOSE WEIGHT.
Or any number of Calories that someone pulls out of their butt & views as THE ultimate, magical solution to your weight loss struggles.
1200 is a very commonly used recommendation for women and I truly don’t understand why. MOST women can see good progress consuming much higher than 1200 Calories per day. There are so many factors that play into the right amount for you... and that number can vary & change overtime.
Don’t view any Caloric amount as gospel. Your body is different. I’ve seen women lose weight eating over 2000 Calories and I’ve seen women whose weight doesn’t budge eating 1000 (☹️). Using an online calculator is a good place to start. Do some research first OR hire a professional who can prescribe a reasonable amount for your body & goals.
✋🏼 I NEED TO STOP EATING SUGAR.
Nothing!!!!! NOTHING irks me more than the demonization of sugar. SUGAR. IS. FINE!!!! Just like anything - MODERATION is key. Just because eating a diet exclusively consisting of candy is not healthy doesn’t mean a few pieces will kill you or completely undo your progress.
Sugar doesn’t have morals. It’s not bad or evil. It’s not out to harm anyone. It’s a molecular compound that’s found naturally in plants. Not Satan!
Most of the demonized “sugary” foods that people claim they must stop eating (chocolate, cupcakes, cookies, ice cream) are WAY MORE THAN SUGAR.
It’s not the sugar in these foods that’s inherently fattening. It’s how easy they are too overeat because they’re delicious and full of Calories!
✋🏼 *Insert any food here* IS BAD AND UNHEALTHY.
There are NO unhealthy foods - just unhealthy diets.
There are foods less nutrient-dense than others. Foods that have more Calories and are less filling. Foods that have very little micronutrients, fibre and protein. That doesn’t make them unhealthy... they just need to be consumed in smaller amounts in the context of an OVERALL HEALTHY DIET.
What’s something you used to believe about nutrition that you later discovered was completely wrong?!
Nobody achieves success alone. We all need a team to accomplish great things #Together
151an hour ago
People always want the secret or the next quick fix in weight loss and health & fitness... the “secret” to long term results is quality foods within a rough calorie goal, getting enough protein, fibre & micronutrients, and fitting the foods you love into this regime without having to make it “cheat meals, cheat days” or blow outs, binges and/or uncontrolled over eating 🙅🏼♀️
The biggest win to me with flexible dieting is never feeling like I’ve gone off my diet (by diet I mean way of eating), never feeling like “today’s a fuck up I’ll start again tomorrow”, theres no uncontrolled meals or days that lead me to feel regret or guilt 💁🏼♀️
When we start saying things like “I’m not allowed to eat sugar” the second we have even one bite of something sweet, we’ve messed up... and after 10 years in the health and fitness industry I’ve learnt that these mess ups are what are really affecting people’s mentality and their progress 🤦🏼♀️ One bite of a Tim tam isn’t even going to have an affect on your body composition... feeling you’ve messed up your whole day because you had one bite of a Tim tam and broken your strict af rules, so completely blowing out and starting again on Monday... that’s what’s killing people 😩
Diet smarter not harder!
“I love me some deadlifts this time of year...” *5 min later*
142an hour ago
2018; -It is the year where i found my passion and my drive, it's also where I found positivity.
- The year i got back my sense of humor... - THE YEAR I KICKED DEPRESSIONS ASS,
after years of feeling unhappy and confused with who I was. -The year I stopped feeling sorry for myself, the year I stopped being a victim.. -But most important of all... It's the year where I found MYSELF. 😌💜 •
I make this year sound amazing... but thrust me when I say it was an terribly hard year, battling ups and downs, working day in and out. Fighting for a life where I could finally feel completely happy. And with 2019 coming close.. I feel like Im getting close to doing just that, and I'm so happy I'm able to share it all, with so many amazing people!🖤 Let's grow even further together!
‘Tis the season to get swole and shreddy, so naturally in holiday spirit @erica1071 and I wanted to share a shoulders + core workout with ya 🤗So, spread some holiday cheer and tag your friend far or near 😉🎄💪🏽❤️🔥 ___
🤶🏽Single Arm KB OHP- go a little lighter here and try not to let that inactive shoulder drop by focusing on keeping that core engaged! 4x 12 each arm
🎄Seated Front Raise (Hammer to Over Hand Grip)- start out with the dumbbells in a hammer grip (palms facing towards your body) as you raise them up, rotate your wrists to an overhand grip (palms facing down), return to the hammer grip as you descend the weight back down to the starting position. 4 x 10
🤶🏽Lateral Raise- nothing new here, just focus on burning & building those punkins🎃🔥 4 x 15-20
🎄Banded Pull Aparts- set a band up at eye level and as @erica1071 mentioned, these are a burner so make sure you keep those elbows high! 4 x 15
🤶🏽Decline Russian Twists- I’m slowllllly trying to build my core strength back up (it’s my weakness tbh) but the further back you lean the more difficult the movement! 4 x 25 each side
🎄Decline Sit Ups- try and hold a plate for an extra push here and again, as @erica1071 mentioned, imagine you’re punching the sky 😂 4 x 20
🤶🏽Mountain Climbers- keep that core engaged, hips low, and movements explosive! 4 x 25 each side
That’s all I’ve got for you today! I’m going to be on the go these next few days, so lemme know if you if you’d like to see some at-home / hotel gym workouts! 🤗
💪🏽 @tazzitraining workout fueled by: @nutrakey (code: “susie” saves ya on the goods 🤑) 🎵 music @djcorrupt@clubfitnessdaytona
LETS GET THIS CAKE 🍰
Happy Saturday fam!
I was supposed to fly home yesterday, but my flight out of Tallahassee was delayed and I was going to miss my connection in Charlottes, so my flight was changed to this afternoon
Soooooo, I was able to get another workout in with @trevorlomax 💪🏼💪🏼
▫️Leg extensions ▫️Sumo Squats (first time i ever failed a squat and Trev saved it! always get a spotter friends!!!)
▫️Angled Leg Press (high and close stance for hamstring, i changed to a lower and close stance for quads tho)
▫️Standing hamstring curls (instead of putting my body against the padding to get my hamstrings isolated, I stand away for more glute activation - that’s some Trevor knowledge. Also, I stand weird because I’m short and i don’t fit most machines)
▫️Cable Adductors (not shown)
Save this and tag me if you try it out! My legs will be dying after 6 hours on a plan and this workout so i’d love to see you all try this!
Does anyone else struggle with not fitting the machines because you’re too short?? 😂😂 sometimes the gym becomes a creativity experiment 💪🏼 gotta get it done though #digforyourgoals
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81an hour ago
My Kale Alternative = Bacon
101an hour ago
Churros and a cauldron of Nutella please 🤤
Found in the endless food porn at Bristol Christmas markets 😻🎄🎅🏼