There is good in everyday☺️... Listen up:
Starting a new weight loss challenge group that will go from April through June! (Anyone who opts to continue through September will get $50!) 🙌🏼 You'll get $180 worth of products for $108! You'll get healthy recipes, you'll get access to workout tips, and you'll be in an accountability group! Serious inquiries only! Because of the time I'll be devoting to this small group of people, I can only take 8 total so first come first serve. 💖 comment below if you're interested. If YOU are not interested but know someone who might be, comment their name below and if they join the group you'll get a free goody from me as a referral gift ✨
WOW! I’m so EXCITED for this! 👇🏻 A strong start is the key 🔑 to any weight loss journey!
Kick start your Summer body goals with JumpStart!🙌🏼 TR90 JumpStart is the perfect push to get you primed and ready. With first results visible in just 15 days this really is taking the world by storm!
Reported benefits include... - Improved willpower 💪🏼
- Reduced cravings 🚫
- Improved metabolism 🏃🏻♂️
- Help with appetite control. 🍏
comment to order yours⬇️⬇️⬇️. #weightloss#journey#health#metabolism#booster#willpower#fitness
L-theanine is an amino acid derivative that functions as a natural relaxant and is found almost exclusively in green tea! L-theanine stimulates the production of alpha waves in the brain those found in deep meditation, and is associated with relaxation and mental alertness, as well as influencing dopamine and serotonin our feel good neurohormones. Unlike other calming agents, L-theanine doesn’t cause drowsiness. Our Naturally Nourished Calm and Clear is designed to support healthy neurotransmitter levels with l-theanine, adaptogenic herbs and nutrients that support mood and promote calmness and relaxation. This unique formulation addresses adrenal gland health, which may help people handle stress more effectively while reducing excess cortisol output to reduce undesired blood sugar spikes and body fat storage. Get Calm and Clear at alimillerrd.com/shop!
I often get asked if one type of exercise is better than another. The short answer is that any movement is better than sitting still. .
If you have diabetes, a combination of resistance and cardio is marginally better than either alone. The good news is you don't have to do it all at once. In one study 6 minutes of walking after each meal ie 3x per day had the same effect on glucose lowering as 45 minutes of walking once a day. If you have type 1 diabetes inuding a 20 second sprint in your work out can reduce post exercise hypoglycemia 🙌. .
If you have osteoporosis weight bearing exercise is the way to go eg walking, combined with strength and balance exercises. Tai Chi has been shown to reduce fractures! Want to ramp up your bone strengthening? Exercise on vibration plates. These exercises were developed by NASA 🚀to combat bone loss in zero gravity.
📷sky over Sydney right now. .
Happy Friday everyone 🙌🙌🙌.
Follow me for tips on metabolism and hormones, and food I make 🌸🌸🌸
Lactate is a molecule produced during normal metabolism and exercise. It was once thought to cause muscle fatigue. However, new insights and perspectives hint that lactate may be shuttled into other tissues to be used as an energy source. Lactate is also a signaling molecule, and researchers are now investigating lactate as a treatment for pro-inflammatory conditions, as well as for its ability to deliver fuel to working muscles during physical activity. Learn more @ http://pxlme.me/k9n2gA0y HT @foundmyfitness
April’s Plant-Based Protein Box is on the way! 🌿 For this month’s recipe, we’re showing you how to make a Hemp Seed & Moringa Pesto to enjoy with @eatbanza chickpea pasta! 🙌High in protein, low in carbs, and #gluten -free, Banza looks like pasta and tastes like pasta, and has a high protein count (about as much protein as a steak) with a whopping 14g protein, 8g fiber, 24g net carbs.
Missed the box? You can shop April’s Plant Based Protein Box at the link in our bio! 😍✨
🚨Critical Nutrition Tip🚨
This goes for everyone especially plant based or vegans dieters. It is important that you are getting your correct Vitamin B 12 intake.
B12 is instrumental helping form DNA and blood cells in your body.
As you know Blood is the basic component of life that delivers nutrients and oxygento your body.
When oxygen is not being delivered to your bodies every function in your body is compromised. This is not a game.
If you are new to a plant based diet. Don’t ignore symptoms like -Weakness
This can be a strong indication that you are deficient in nutrients.
Also don’t let it scare you instead focus on finding foods that have what you need and don’t let it sway you from you vegan journey. You can supplants take vitamins and there certain foods that are fortified with b12 like nutritional yeast which can be used to make cheese sauces.
There are many options.
Take it from someone who found out the hard way. Vitamin deficiencies will floor you. You can be as tough as you want but if your body needs fuel it will let you know. And not always in a pleasant way.
Take care of your body.
I hope you guys find this info useful🙏🏾 #nutrition#fitness#exercise#wellness#alkaline#weightloss#vitamin#mineral#metabolism#plantbased#vegan
Fad diet=bad diet. Let’s talk about metabolic damage/adaptivity.👇🏼
What is it?🤷🏼♀️
Metabolic adaptivity is the body’s adaptation to long term calorie restriction/deficit. It’s a starvation mode response. You eat/train in a way that causes your body to think you’re starving, so your metabolism pumps the breaks & hangs on to those last few lbs (BC YOU NEED THEM TO SURVIVE, it says). It’s what allowed our hunter/gatherer ancestors to thrive in their unpredictable lifestyle, but it’s also been a culprit to obesity in our food-friendly society.
What causes it?🤷🏼♀️
If calorie intake is too low in comparison to how many calories are burned in a given day, we are essentially telling our body to slow down the process by which it burns energy, because we need to preserve it. (This is why when you lose a lot of weight, the rate at which you continue to lose it slows)(this is also why it’s unhealthy to go nuts in the gym & then restrict the hell out of your intake - you overtrain/under eat & you trigger the defense mechanism)
How to avoid it?🤷🏼♀️
1. Run away from diets of all kinds. Choose sustainable changes instead - something you’re willing to do forever! (I don’t care how “healthy” or “bootylicious” that diet is. It’s not real life.)
2. Consume enough protein. Protein helps you feel fuller longer, so be sure to get it with every meal!
3. Eat smaller meals more frequently. The same way a steady paycheck gives us peace of mind, eating steadily throughout the day will calm down your physiological responses - you’ll hold onto less food for the long haul because your body knows more is coming soon.
4. Take care of your gut health/eat a balanced, nutritious diet, not processed nonsense. Processed foods don’t require much digestive effort because most of the process is already done...because it’s processed. 🙄Imagine a paper shredder. You put paper in & it goes to town shredding. All of a sudden it jams because thicker, nicer paper (aka nutritious food) is added & it doesn’t know how to work that hard anymore! 🤯
5. Avoid overtraining & eat enough food to fuel those workouts!
6. Relax & rejuvenate to keep the stress levels lower, & get enough sleep!
The more you love your #water bottle, the more likely you are to use it every day. Whether you prefer big or small, sporty or cute, or plastic or stainless steel, there’s a perfect reusable bottle out there for you.
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I LOVEEEEEEE Endoflex! Another INCREDIBLE hormone whisperer! Pop a roller on and sing "They see me Rollin'.." 🎶🎶🎶 🌿 "EndoFlex" 🌿
Our endocrine system is just a wee bit important. Support it well and you might find yourself feeling like a whole new person.
In January many begin working out with huge goals to be fit and consistent. But they run out of steam in a matter of weeks. Those who typically find more success are those who have accountability through a partner.
Many also have goals to be healthier and have more energy. They're going to eat well, sleep more hours, lose weight, and get moving. But their bodies have forgotten how to do these things. They have individual experiences and baggage that mean their endocrine systems need a "spotter" to be sure they get stronger instead of burning out or hurting themselves as they work to heal.
Meet EndoFlex - ⭐⭐⭐
Supporting healthy thyroid function, hormones, metabolism, and adrenals, this oil blend will help all of these pieces of your puzzle come together as you gradually work your way to a place of more energy that comes from within. EndoFlex is a blend of these amazing oils: 💧💧💧
- Spearmint 🌿
A rocket pack for your metabolism while supporting your nervous system to bring beautiful balance.
- Sage 🌿
Commonly used for purification and release of the negativity that wears us down from the inside.
- Geranium 🌿
Say "I love you" to your hormones, liver, and pancreas with some floral TLC.
- Myrtle 🌿
You say "Thyroid?" I say, "Myrtle!" Pair them together and watch the beautiful friendship begin.
- German Chamomile 🌿
Calming to your system and especially supportive of healthy liver function.
- Nutmeg 🌿
And here is your adrenal support. Like a car that can't shift into the next gear, with our adrenals worn out, we will sputter and find no oomph to continue moving forward.
- Sesame Seed Oil 🌿
Rich in Vitamin E and nourishing to the skin and body. "
Application : over thyroid, forearms, or adrenal gland
~ F A S T I N G ~
Have you ever tried it?
Fasting has been around, practiced by different religions, and used for various health treatments for thousands of years! It provides a lot of benefits and a reset for your whole body to promote optimal functioning.
Naturopathic medicine treats under the awareness that the body has an innate capability to heal itself. When we are given the right tools and remove the obstacles that are keeping us sick, our body does the work for us and naturally returns us to a healthier state. Fasting is one example of supporting your body in a way so it can switch focus from constantly digesting and detoxifying our food, to changing metabolic pathways that aid in whole body detoxification and function.
There are many different ways to fast! You don’t have to feel overly deprived and you can choose a method that works best for your body. Here are a few that I have some experience with in the past. ~ Intermittent fasting: alternating periods of fasting and eating throughout the day. This usually means that you eat a very early dinner and a late breakfast so you experience about 18hrs of fasting and 6hrs of eating each day. This type of fasting is beneficial for maintaining healthy weight, blood glucose, and insulin levels.
~ Juice cleanse: when you abstain from eating for 1-3 days and drink organic fresh pressed vegetable and fruit juices. It’s beneficial for detoxification, weight loss and nutrient absorption. ~ Water fast: a more intense type of fast, when you abstain from eating and drinking anything but water. Should only be implemented for a shorter period of time and if you have low blood sugar or need more fuel, you may want to consider another option. ~ Ketogenic fast: when you eat a very high fat, low carbohydrate diet for a period of several weeks. This method of fasting is beneficial for stabilizing blood glucose and burning fat stores as you deprive your body of glucose (it’s primary fuel source) to almost trick that you are in a fasting state.
More of the truth from a guy I trust, @petersoonfit. Check him out give him a follow and read what he wrote. Really sensible 👇🏻 @get_repost
Do you know where the 1200 calorie diet originated from? Read on and if you want to know and you want to know if you need to be on a 1200 calorie diet to lose weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The 1200 calorie diet comes from a book written 100 years ago. You read it right, 100 freakin years ago! People started blindly eating at 1200 calories because a woman called Lulu Hunt Peters wrote a book for women called, "Diet & Health: With Key to the Calories” giving a blanket recommendation of 1200 calories to all women whatever their size.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, I don’t have an issue with a 1200 calorie intake if it’s introduced at the right time or in the right situation. The issue I have is when every Tom Dick and Harry starts by restricting their calories to 1200 even though it’s completely unnecessary.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When women, regardless of their height, age, weight and activity level around the world, are starting their weight loss journey with 1200 calories it usually doesn’t end well.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It doesn’t end well because it’s just way too restrictive, which leads to extreme hunger and cravings. As well, you’ll end up losing more lean body mass because of the huge calorie deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the petite female, it may be necessary at the right time, but I can tell you that in my experience coaching petite females in Asia, who typically have lower levels of lean body mass than their Western counterparts, even they don’t need to eat at 1200 calories to start losing fat at a rate of 1lb/0.45kg per week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you struggling to find your way and stay consistent? DM me if you’re interested in coaching. I’ve opened up 3 spots. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eyy ladies! Do you want to build a nice butt and achieve that „toned“ look? Yes? Then you should lift weights! And no, it won't make you bulky… 👌
Many ladies believe that lifting heavy will make them bulky. Because of that, they avoid lifting weights and they stick to cardio. Eh, if only gaining muscle was that easy haha. 😂
Unless you take steroids, it is impossible to look “like a man”. The main reason for that is that women have 1/15 to 1/20 the amount of testosterone as men, and testosterone is the primary hormone responsible for muscle growth. 🍑
Unlike cardio, which only builds endurance and helps you burn a few extra calories, lifting weights will actually give you that “toned” look most of the ladies want to achieve. Also, lifting weights will increase your basal metabolic rate, which means you will burn more calories throughout the day in the long run. Therefore, you will lose more body fat and preserve more lean muscle mass and be able to maintain a lean body. 👌 Last thing I want to touch on is that if you do only cardio you will only burn more calories, which will lead to fat loss if you are in a caloric deficit. The problem with that is that next to losing fat you'll also lose a lot of muscle 😢 which means that you'll look the same way just skinnier. If you want to maintain current muscle you'll have to lift weights and there's no other way about it. ✌
So please! Stop doing endless cardio and start prioritize lifting weights! You'll be shocked how much you can change your body composition. 🙌 -
What you see is a ripped muscular guy with a nice tan who made a nice before and after picture. What you don’t see is his REAL story.
We will chronicle his story soon enough. He has a real no excuses story too.
Here you see Jorge go from 16% body fat to 12.4%. .
The Difference Maker = Food!
This is because he has his accountability partner for his goals, stress, his sleep and his exercise on point. His missing factor that changed the game was his food. .
These days it takes a combination of these factors together and not just diet and exercise. .
Miss one component and it throws the entire balance off. You may get temporary results, but not a lifetime of improvement. .
We found Jorge’s missing piece and it shows!
Which pieces are you missing?
I’m testing cryotherapy; the trendy biohack to burn calories, melt fat and destroy cellulites, reduce pain and inflammation and promote collagen production for fresh and healthy skin. I’m stepping into a subzero chamber for 3 minutes (-278F/-172C); check out my insta story to see me freeze my butt off! 😅 Photo: @sfreneenyc #lindalike#cryotherapy#biohacking
We are all human and the odd donut is OK..😂🙋🏻 BUT having your booster before will #reduce the calories you eat and speed up your #metabolism 👏🏻👏🏻👏🏻👏🏻 So tonight I'm having a healthy tea but some of Luke's bday carrot cake too 🙋🏻💞👏🏻 BOOSTER DONE ✅✅✅✅
I reached a point where I was FED UP. 😔 I hated feeling insecure. I hated feeling like I had to always be sucking it in. I hated hiding behind the camera and feeling like I was missing out. 😒
I wanted me back. I wanted to look in the mirror and recognize the woman staring back at me. I wanted to feel strong. 💪🏻 Confident. Secure in me. Do you know how long it had been since I had that way before? 🕰 A long fucking time…
So I created a 21 day program for myself. AND IT FUCKING WORKED. 🔥I no longer shy from the camera. 📸 I no longer live in just leggings and long shirts. I recognize myself and feel great being me again. 💁🏻♀️ No more fears, insecurities, or worries. I lost weight, but more than that I gained myself back. And that feeling right there… of being “me” again… makes me feel fucking unstoppable. 🦄
That’s why I’m sharing with you the EXACT program I did for FREE. Because I know there are other women who feel the way I did (shit, you might even be reading this) and you deserve to feel fucking unstoppable too. 👌🏻
# 🔥 The Burn Fat Faster Challenge starts April 30th! 🔥 Don’t let yourself miss out! Learn more and join the hundreds of women who have committed to change by clicking the link in my bio 👆🏻
It’s 💯 free for you. No BS, guaranteed. You have nothing to lose, and only yourself to gain back. 🦄😉
Day 11 of #30daysofcleansing .
So I'm not going to pretend that cleansing had nothing to do with me wanting to lose some weight because it most certainly did !
My doughiness around the middle was making me feel very uncomfortable and self-conscious and it just didn't feel like I was even in my own body.
I wanted to do something that hit the reset button and help me get back to the body that makes me feel proud and comfortable in !
So when I took this picture and saw my body changing it was very exciting and it just has really energized me to keep going and really start sculpting my body differently.
This was MY WAY at this moment in time of showing up for my body differently and I'm really glad I chose to do something. My hundred day challenge to eat one clean thing a day actually gave me more inspiration and getting out and moving once a day which has compounded over that time into me being in this place and I'm so encouraged to see what this compounding will take me to.
It really does just come down to just start somewhere and Let The Compound Effect and momentum carry you from that starting point.