health & fitness
High protein, high calorie meal prep ideas??
I am getting towards the end of my pregnancy and I’m officially down to working only two days a week so meal prep for myself is kinda off the table right now but my husband is training and going to the gym.
I could really use some help on meal prep ideas for him because he is eating about three times what I’m used to feeding him and, sadly, I just can’t keep up when it comes to making every meal from scratch every single day for him.
Please message me some suggestions!
Here’s me in my toque lol apparently people don’t know what a “toque” is so here ya go:
toque
/tōk/
noun
CANADIAN
a close-fitting knitted hat, often with a tassel or pom-pom on the crown.
Hope everyone had a great weekend❤️
Basic
Stay Fit and Healthy this Holiday Season!
What is up guys?
Welcome to my blog page once again where I share workouts, food, reviews and some tips, tricks and guides for you to be successful on your Healthy Lifestyle change and Fitness goals! You know I will support you until you make it, right? I am not going anywhere girl until we both make it!
I know! I know! It’s December! It’s cold! It’s the holiday season! ALL YOU CAN SEE IS FOOD! IT IS EVERYWHERE! There are so many treats, sweets, pies, cakes, pastas! You name it all and it’s just so tempting to dig-in and eat everything! And you’re like, “Shut up! Give me a break, fibermeella! Stay away!”
…BUT WAIT! NOT SO FAST GIRL! Uh-uh! No-no.
I know and firmly believe that us Fitness Enthusiasts/Online Influencers are really into Health & Fitness and we have this strong determination and dedication about our Health & Fitness Goals but it doesn’t mean that we should sacrifice the holiday feast because that will be very sad. So because I support you and I want you to be successful towards your journey at the same time having fun this holiday, here’s an early Christmas Present for you all!
I have come up with 6 tips and guides for you to stay on track with your Fitness goals this Christmas and New Year! We’ve come prepared girl!!!
TIP #1: STOP WITH THE STARVATION MODE
Okay, here’s the thing. You have got to ditch that mindset that you will not eat and will wait until the holiday feast is already there. Don’t save up calories during the day because that will seriously harm you. When you go on starvation mode, your metabolism tends to slow down and we don’t want that.
Not eating properly within the day could also cause certain effects like mood swings, headache and not energized throughout the day. Plus, when you starve yourself in preparation for the holiday feast, I am 100% sure that you will eat everything in your dinner table and you will not stop binge-eating all night! And for sure on the next day you will be bloated, you will feel sluggish, and very uncomfortable.
Instead, eat your regular meals. Small meals throughout the day. Don’t skip. Always remember that food is fuel. Your body is a powerhouse and it needs food for nutrition for it to function well.
TIP #2: PORTION CONTROL IS YOUR BEST FRIEND
This tip worked for me all throughout my Health & Fitness Journey. PORTION OUT! I always make sure that what’s in my plate will be ¼ Protein source, ¼ Carbohydrate source and ½ of my plate will be my Fiber source.
Also, Living a Fit & Healthy Lifestyle doesn’t mean that we will deprive ourselves when we want treats and pastries. A little of this cake and eating one cookie will not kill you! Keep in mind that FITNESS IS A LIFESTYLE AND NOT A DIET. Just be mindful of the treats that you will eat which leads us to the next tip!
TIP #3: BE MINDFUL ABOUT WHAT YOU EAT, LISTEN TO YOUR BODY & CHOOSE YOUR TREAT WISELY
Select your treat!
Don’t eat on treats that could be found in the grocery store all year round. Instead, choose and taste a treat that you will only see and have during the holidays. For instance, here in our country Philippines we always make Food for the Gods during Christmas Season. I don’t see Food for the Gods anywhere on normal days so I will have a little of that since it will only be available during the holiday!
Another example is that, we always make Ube Halaya or Ube Jam during New Year’s Eve. We don’t have that during normal days so I will also have a portion of it. In my case, it’s a must for me to taste just a smidgen of Ube Jam since this contains milk and I am intolerant to it.
Always be mindful about what you’re going to eat and please LISTEN TO YOUR BODY. If you feel full already then STOP EATING, STAND UP and have a talk with your family and relatives. Catch-up and spend quality time with them!
I can guarantee you that this will help you feel less bloated and you will be fine the next day.
TIP #4: STAY CONSISTENT ON YOUR WORKOUT SCHEDULE
Yes, it’s bed-weather! But you still need to pick yourself up and push yourself to go to the gym or even just workout at home. Stay active! Every Christmas and New Year, I always up my HIIT Training to make me feel warm and also to make up for the treats that I ate during the feast.
Do not throw away all of your hard works at the gym all year round! Working out doesn’t have to be that long. You can workout 30-45 minutes at home so you can spend time with your family afterwards. CONSISTENCY IS THE KEY.
As they say: The only workout you’ll regret is the only workout you didn’t do.
TIP #5: HYDRATE! HYDRATE! HYDRATE!
Always drink plenty of water before and after meals. It will help you feel full for a long time and avoid binge eating on every meal that you will have all throughout the day. Plus, hydrating often may lead to metabolism boost and we all want a fast metabolism, right?
TIP #6: ENJOY
And for the last and very important tip from me to you: I WANT YOU TO ENJOY!
I want you to always remember that the holidays are not about the food that will be served, it is about the happy memories and moments that you get to have by spending time with your family, relatives, friends and loved ones.
DO
NOT DEPRIVE YOURSELF. Treats will not kill you. As I always say, it’s all about
balance and moderation. Keep your Health & Fitness Goals in mind and enjoy
the rest of the time with your family. Enjoy and savour the moments because you’ll
never know what the future has in store for us!
So there you have it!
I hope you guys loved this post and I hope you will always stick with your Fitness Goals over the holiday season. Prepare and set your goals so you can kick-ass and stay in shape over the holidays!
Thank you once again for sticking with me and you know ILYSM my badass readers! Be sure to comment down below if you want to add some tips and guides to stay on track this holiday season that worked for you. Let’s all help each other out! Also, let me know if you have suggestions on what should I write about next.
I wish you will have a wonderful and memorable holiday this year and never forget that LIVING FIT & HEALTHY IS A LIFESTYLE.
Merry Christmas & Happy New Year! Until next time!
-fibermeella
SUNDAY MEAL PREP!
Once again, no breakfast because of IF
Lunch:
Black beans and brown rice with a touch of olive oil and cumin
100g sliced tomatoes
2 servings of homemade seitan
Fresh red onion, cilantro, and a lime wedge for seasoning
Snack:
100g bell peppers
1oz. hummus
.5 oz. organic popcorn with sea salt and black pepper (not pictured)
Dinner:
Homemade stir fry sauce with veggies
2 eggs scrambled with 1Tbsp. of nutritional yeast (not pictured)
Protein smoothie (8oz. almond milk, 35g of chocolate protein powder, 32g of natural peanut butter, blended with some ice)
TOTALS:
Calories - 1305
Protein - 96g
Fat - 60g
Carbs - 99g
We have Christmas with family this upcoming weekend. Meal prepping for the week gives me reassurance that I’m going to still hit my food goals all week long and can guilt-free indulge this weekend.
Also, today my husband ordered me some items I’ve been coveting from Gymshark as a Christmas gift… If that isn’t motivation to meet my goals this month I don’t know what is!!! ♥️
Lunch- this was so delicious! Feeling energized and nourished ☺️
7 Ways Guys Lose When They Booze
External imageI like to drink. Red wine, Jack Daniel’s, as well as beer from Belgian to Budweiser - I such as to consume. Alcohol health and wellness physical fitness doesn’t actually blend too well.
If for nothing else reason than to remind myself that sunny early summertime is not a certificate to make Mojitos and also Corona a staple in my diet plan, I’ve noted 7 manner ins which people lose when they booze. I’ve drawn this details from reports by the National Institute on Alcoholic abuse as well as Alcohol addiction and the Centers For Illness Control and also Avoidance where men were the test subjects, yet I assume we can all agree that much of it will certainly also relate to women.
Alcohol Health Fitness…
#1 Cancer
Alcohol usage boosts the threat of cancer of the mouth, throat, esophagus, liver, and colon in men.
#2 Diabetes
Alcohol intake can change blood glucose levels as well as intensify or trigger diabetes. Chronic alcoholic abuse can reduce the body’s responsiveness to insulin as well as trigger sugar intolerance in both non-alcoholic as well as alcoholics with liver cirrhosis. It is estimated that 45% - 70% of individuals with alcoholic liver illness are also diabetic.
#3 Bones
Alcohol is directly hazardous to bone-forming cells. Persistent hefty drinking can negatively affect bone metabolic process indirectly by contributing to dietary deficiencies of calcium or Vitamin D.
#4 Boners
Excessive alcohol usage could interfere with testicular function and male hormone production resulting in impotence as well as infertility.
#5 Man Boobs
In a study of normal healthy and balanced men who got alcohol for 4 weeks, testosterone levels decreased after just 5 days and also continued to drop throughout the research period. Prolonged testosterone deficiency may add to feminization of male sex-related qualities consisting of bust enlargement.
#6 Swimmers
Alcohol might interfere with regular sperm structure as well as movement by preventing the metabolic process of Vitamin A which is crucial for sperm development.
#7 Addiction
It is approximated that concerning 17% of guys will certainly satisfy criteria for alcoholism eventually in their lives.
I didn’t also enter into just how the excess calories from alcohol add to weight gain, that the resulting decrease in testosterone interferes with muscle mass gain, or exactly how the disrupted rest patterns from alcohol consumption ravage your recuperation. The referenced studies didn’t talk about these aspects, but I can tell you from experience training myself as well as my clients that eliminating or considerably lowering your alcohol consumption is an essential action to getting lean and solid. Also if you do not quite you should a minimum of study on how you can remove your hangovers.
What’s your tackle exactly how alcohol influences your fitness? Allow us recognize in the comments below.
What Are Good Home Treadmills?
External imageGood home treadmills are those that you will really make use of. Actually, the most effective treadmills are designed for a certain use, whether it’s walking, running or flat-out running. Excellent home treadmills should likewise have a horsepower rating of 3, as well as a belt that goes to least 18 inches broad and also 50 inches long, inning accordance with Consumer Look. Lastly, great residence treadmills must have a minimum deck thickness of one-fourth inch, as well as easy-to-read displays with push-button controls.
Good For Walking and Jogging
The Sole F63 treadmill is the highest-rated treadmill for walking as well as some light running, inning accordance with Consumer Browse. The treadmill is tough, makings it among the best for usage in the house (particularly if there are youngsters around), as well as it has a wide 20-inch belt. This treadmill features a minor 15-percent slope as well as a top rate of 10 mph. The warranty covers both the electric motor and also the framework for a life time, and also the rest of it is covered for three years.
Good For Walking
If it’s a light exercise you are looking for, attempt the Perspective Evolve SG. This treadmill is a good one for the residence, since it is just 10 inches high when folded-perfect for sliding under a bed. This treadmill comes fully put together as well as does not have an incline. The motor is not powerful sufficient for jogging, nevertheless, as well as the maximum rate is only 6 mph. Still, this treadmill is a great selection for older grownups, those that are recovering from an injury, or those who are simply beginning with a workout program.
Good For Running
If you want a residence treadmill that will easily handle long, everyday runs, after that take a look at the Landice L7 Cardio Trainer, which was placed the very best ‘durable’ house treadmill by Customer Search. This treadmill has a life time service warranty and also a powerful motor. It is likewise extremely sturdy and can deal with also the hardest workout-the running deck is 1-inch thick. It is pricey, however, and does not fold, so select this treadmill only if you are a serious runner.
Down almost 4 pounds this week and headed to the gym tonight.
Finally back on track.
Self-control and Self-discipline can be two of the most difficult things a person can learn to master… but it can ABSOLUTELY be learned by daily practice! Begin by choosing to control small things at first and keep making the goal bigger each time you do! Temptation is the 👿 for sure! You have to ask yourself one thing, how badly do you really want to make it happen?! One moment of self gratification is fleeting, but creating a healthier lifestyle is forever!🖤kshealthcoach
I don’t CARE that it’s just 5 minutes! If you can only do a little bit… Do the little bit! It adds up:)
Day 304
Happy Halloween!
Today was a decent day. 30 minute workout this morning. Typical day at work. Scary movie and handing out candy with friends. And then a relaxing night in after that.
Getting sick and not enjoying it. Hopefully it doesn’t last too long.
Hope you guys had a great night!
Day 304 - Happy Halloween. Here’s a gif of me attempting to wall twerk 🎃
IM ADDICTED!
I make this bowl for breakfast and it’s delicious!
• I cook down one macintosh apple with lots of cinnamon. Then add quick oats, chia seed and brown sugar. You can add however much boiling water depending how thick or runny you like it.
* it’s also very easy to prepare ahead of time
Orange shirt
So I have this shirt that is MAYBE a size too small. And I mean barely too tight. And for some reason this shirt makes me feel like I’m 10x the size that I am. I’m walking around the office today and all I can think is that everybody is staring at me. Everybody knows that I’m trying to lose weight and everybody can see clearly that it is NOT working. I can feel myself growing fatter every time I eat and it makes me want to throw up. But I know none of this is true. And I’d feel better if I just went a size up.
Day 8, trying to figure out a quick set that can go with a fulltime job and still have time to everything else! (Not there yet)
I remind myself of this weekly, sometimes daily. I’m going, no matter how slowly, and I’m going to get there. But I WILL NOT turn around.
