eatcleantrainmean

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Successful shoulder day yesterday 😊. Definitely my favorite body part to work out. Give this a try and take a friend and let me know how you did!
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🔶Regular set
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🔸Around the worlds 4x12
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🔶Triset
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🔸Angled lateral raises 4x12
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🔸Single arm dumbbell shoulder press 4x12
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🔸Reverse grip shoulder raise 4x12
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🔶Triset
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🔸Shoulder press with palm twist inward 4x12
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🔸Elbows forward 90° shoulder press 4x12
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🔸Regular shoulder press 4x12
•••••••••••••••••••••••••••••••••@musclevideos @dothis.workout @womenworkoutvideos @gainzvillle @gym_videos @fit.women.official #girlswhosquat #girlswholift #girlswithmuscle #progressnotperfection #liftheavy #leangains #workouts #exercise #bodypositivity #selflove #loveyourself #gymmotivation #workoutmotivation #melanin #melaninpoppin #gains #shoulders #eatcleantrainmean (at Beaverton, Oregon)

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HOW TO EAT 100% CLEAN

1. NOTHING PROCESSED. This is a big one. Basically, if you’re clean eating, you’re not buying anything that is in a package or labeled. You have no idea what went into the production and processing of that product, so it’s not clean by default. How to avoid this: buy whole foods! You know fruits, vegetables and lentils are what they are, because they’re not packaged. Go for what you know is real food.

2. If you DO buy processed, you go for ONE INGREDIENT. Now, you might say, but Natasha, I don’t have time to make my own peanut butter or my own hummus! Fine, if you’re buying peanut butter, it should only have one word under ingredients: “Peanut Butter.” That’s it. No salt, no oil, no random chemicals you cannot pronounce. As for something like hummus, look at the ingredient list that has fewer than 3 or 4 ingredients. And no chemicals, no preservatives. That’s the rule of thumb. 

3. NO EATING OUT. This is a HUGE one! So many of my friends ask me what they should cut out for them to lose some weight. The answer is simply no eating out. You have no idea how someone else is preparing your food. This doesn’t just go for fast food, this goes for eating in a restaurant or a food truck or whatever. This goes for eating at your friends’ house too! If you don’t know how your food was prepared, it’s probably not clean, and you’re not clean eating. Oils, fats, sugars, salts, and more are probably in your food. Not to mention, most food establishments use freezer food or heavily processed and preserved “food” as ingredients to make other foods. Gross! If you can’t recognize the chemical that’s in your food, what makes you think your body can recognize it, too?

4. NO SUGAR. This might be an obvious one to some of you. Simply, no splenda, no fake sugar, no real sugar, nothing that is white and granulated. Not to mention…NO AGAVE! Agave is PROCESSED. I get so tired of seeing people pour agave all over everything. Unless you’ve extracted that agave yourself or you know 100% aka you’ve gone on forums, you’ve done your research, and that one bottle of agave is okay, it is most likely the same stuff as HIGH FRUCTOSE CORN SYRUP. Please, do your research on this. My favorite sugar substitute are dates! They’re a naturally sweet fruit and go great in everything. Some people like stevia, but I don’t trust processed stevia. 

5. NO SALT. This is obvious. Stay away from salt. It bloats you, dehydrates you, and your body doesn’t need any more of it. There’s natural sodium in everything you eat anyways. If you really need salt, Himalayan salt is a much better version of salt, because it’s not processed, but it’s still salt. So use it sparingly if at all. 

6. NO OIL. This is important for two reasons. Fat content and toxicity. In regards to fat content, a small amount of overt fat is healthy, however, if you cook, you’d be surprised by how much oil you use on a daily basis. It adds up dramatically, especially if you eat out (a big no no). As for toxicity, all oils except for coconut oil become highly toxic when heated. 

7. NO BREAD/WHEAT/FLOUR. These are empty carbs, and empty calories. Meaning, they provide no nutritional content or sustenance. They will completely hinder your progress, as well as give you food comas/cloud your thinking. A great source on this is the book, “Wheat Belly.” You can substitute baking flours with healthy flours, such as almond flour, chickpea flour, quinoa flour, and oat flour, etc. 

These are the basics. Essentially, you should avoid buying processed foods, foods with more than 1-4 ingredients, and you should try to make all of your food yourself, hot sauces, condiments, everything.

Remember, however, this is not an all or nothing lifestyle. You should never feel like you’re depriving yourself. If you feel like you are, always indulge in something, as long as you pick up and move on where you left off (please don’t binge; consciously choose and acknowledge what you’re going to enjoy). Most people like to have a cheat meal a week, but I feel like that becomes too restrictive. Acknowledge this as your lifestyle and it won’t be an issue!

Please reblog! If more people knew about this, there would be less people suffering from EDs and more body positive people!