Everyone be posting their 10 year difference pics.
To be honest, I haven't physically changed all that much over the last 10 years. I've always been quite athletic and thick. A few more grey hairs, wrinkles and stretch marks perhaps.
What I know HAS grown far more greatly though, has been the capacity of my mind. I've figured out my soul's wants and needs, my non-negotiables. I'm now able to fulfill them by contributing to the world and my loved ones. I'm able to keep my life filled with spontaneity. I choose to prioritise growth in my life and for myself. I know that love and connection is important to me. Knowing these things about myself enables me to dictate the direction of my future, unapologetically. So, cheers to that 🍍
Love and Connection ✔
Uncertainty ✔ ****
For coaching enquiries email firstname.lastname@example.org ****
😍LOW-CARB ITALIAN CHICKEN BREAST😍
Read below for ingredients ! 👇👇
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Another easy and delicious meal in the books you guys!😍👌🏼✨Last night we had delish baked ITALIAN chicken breasts, 🥑 + sautéed mushrooms, asparagus and crispy zucchini rounds seasoned with @traderjoes new umami seasoning which was so flavorful- has anyone tried it yet? 😋👌🏼Hope you’re all having a wonderful start to your week 😘
Baked organic chicken breast (Season breasts with @kouzinifoods Italian seasoning which is currently out of stock but I’ll update you guys once it’s available!) + dash sea salt. Bake at 350 for 20-25 minutes or until internal temperature reaches 163F. Pair with crispy zucchini rounds and asparagus (season with @traderjoes new umami seasoning + pepper and Italian seasoning. Cook on a hot pan for a few), + my fave garlicky mushrooms (recipe few posts back), avocado -+ @primalkitchenfoods ranch dressing drizzle
For any questions regarding dieting, nutrition and fitness, DM us! 🔥
I decided to participate in the #10yearchallenge 🤣 Thank goodness I got introduced to weightlifting. I’m pretty sure my arms now are the size that my legs used to be 😝
This is one of my favorite snacks to recommend to clients.⠀⠀
Throwaway those potato chips and replace your daily snacking with these nuts and I guarantee you will notice a difference.⠀⠀
By consuming almonds will consume more good fats, more proteins, more antioxidants and more nutrients that will help your body work more efficiently & effectively!⠀⠀
Best of all, you will get full more quickly and consume less calories which will help you LOSE MORE WEIGHT.⠀⠀
Being "healthy" doesn't have to be hard. Just start to implement a few health strategies and you will be surprised by the results that are waiting for you around the corner.⠀⠀
This is just an example of how healthy swaps can make your health journey easier and more efficient. Make sure to follow me, @kylethumm, and I will keep producing great content for you on a daily basis.⠀⠀
⏭SWIPE!!!⏭ for a step-by-step guide to this big bad burrito bowl; oozing with health & alllll things tasty😏 & if your a bottomless pit like my good self then happy friggen days because I’ve only gone and made the bowl edible for you too🤪
So we’re half-way through January now & for some, the “new year, new me” promise is slowly fading away - don’t be that person! You’ve got dis. Eating a well-balanced diet isn’t as hard as you think so don’t go restricting yourself from the foods you love. EVERYTHING in moderation. Yes, even that Twix you’re having with your cuppa. If you account for it & fit it in alongside the rest of your meals, you are sweet, I promise. If you are struggling to get that balance right yourself though I still have some availability’s for meal plans this month so hit me up - whatever your goal is, I can tailor up something to suit your needs🤓
Now back to ma recipe:
🌯1 weight watchers tortilla wrap
🌯75g tilda spicy mexican rice
🌯20g black beans
🌯1/2 green chilli
🌯35g cherry tomatoes
🌯80g 5% fat steak mince
🌯40g tomato passata
🌯1tbsp old el paso guacamole
🌯10g low fat mozzarella
🌯sriracha mayo (obviously)
👉🏽place the wrap in an oven-proof bowl & bake at 180°C ~ 10mins (or until crisp)
👉🏽fry the mince with idddy bit of chilli con carne seasoning & the tomato passata
👉🏽hopefully the pics explain the rest... if not - u stupid🥴
📊413kcals - 52C|9F|29P
Weight loss vs. muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & a snack idea* .
While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
More info below:
Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
Snack fat loss - 1 cup strawberries + 25g chocolate
Snack muscle gain - 1 cup strawberries + 1 medium banana + 45g chocolate
By @meowmeix .
Avrei potuto riportare il cambiamento fisico...ma era troppo scontato 🙂
Ho preferito invece postare due foto che racchiudono quello che è stato il cambiamento più importante per me degli ultimi dieci anni (caspita...dieci anni!), ovvero il cambiamento interiore, mentale.
Da un lato, un Domenico quasi diciassettenne, ad una cena con amici di classe: all'apparenza fiducioso, sicuro di se, allegro e spensierato. Vedevo il mio futuro, quasi come fosse già scritto: diploma col massimo dei voti l'anno seguente, l'inizio dell'università, laurea e poi il lavoro per cui avevo studiato. Ed alcune cose si sono verificate...per altre, invece, ho dovuto saltare qualche step. Mi sono ritrovato da un punto all'altro, quasi come se fossi stato catapultato. Perchè la vita ci mette sempre di fronte a delle scelte, e molto spesso, quelle che in quell'istante ci appaiono come le più difficili, si dimostrano essere quelle che ci apriranno le porte migliori della nostra vita. Ma è una storia lunga...magari riaprirò la parentesi in seguito!
Dall'altro lato, una foto scattata stamattina: felice nel mio "piccolo mondo", la mia realtà quotidiana, che ho costruito giorno dopo giorno con le mie sole forze partendo da zero. Anzi, da sotto zero a giudicare dalla condizione di partenza. Da solo non perchè non abbia mai chiesto aiuto, anzi: a parte le (pochissime) persone davvero vicine, per il resto mi sono ritrovato solo a ricevere porte chiuse in faccia. E di questo sono immensamente grato, perchè ad oggi posso ponderare meglio cosa significhi fare "sacrifici", costruire qualcosa da solo, partendo da zero, impiegandoci anni. Cosa significa rinunciare a qualcosa, per un traguardo sul lungo termine. E soprattutto, resta pur sempre una piccola "rivincita" per chi non aveva allora creduto in me!
Oggi ho le idee più chiare su nuove cose, ma allo stesso tempo sono conscio di dover fare ancora tanto, tantissimo. Ho percorso una strada completamente diversa da quella che avevo iniziato dieci anni fa. Ci sono stati anni molto difficili, in cui quasi brancolavo nel buio, senza vedere la luce alla fine del tunnel... CONTINUA NEI COMMENTI ⬇️