Hi 👋🏼 it’s me, in my natural state: ON THE WAY TO YOGA 😂 I’m literally never not on the way to #yoga 🤣🙋🏼♀️🧘🏼♀️ it’s no secret I LOVE yoga, it’s a huge part of my life and I can’t imagine life without it 🙏🏼✨ With that being said, I’ve got a question for you bb’s: do you practice yoga? If so do you practice at home or in a studio? If you don’t practice yoga what has been keeping you from starting? 💗 if there is anything I can do to help you on your #yogajourney PLEASE LET ME KNOW ☺️ I want to create videos and content for you that will help you fill in the gaps and answer any questions you might have 🙋🏼♀️ Are you just starting out and need basic tips? Short on time and need quick easy flows you can do anywhere? Tight hips? Busy mind? LMK! Whatever it is I gotchu bb 💕 just leave me a comment below so I can start creating customized flows and blog posts for you! 😘 #namastshay
486513 hours ago
5 ingredient paleo, gluten-free pancakes! 🥞 . .
I love upgrading a classic food like pancakes with healthier and simpler ingredients! Coconut flour, used in this recipe, is a great alternative to white or wheat flour because it’s high in fiber, protein and healthy fats. Coconut flour is also low in sugar and digestible carbs, and has a low glycemic index. All around wins!
Thanks @meowmeix for this post...
Full ingredients and instructions below:
What you need:
(Makes 4 pancakes)
1 ripe banana
4 large eggs
1/8-1/4 cup water
1/3 cup coconut flour
1/2 tsp baking soda
*stevia if you like it sweeter*
What to do:
1 - Mash the banana with a fork
2 - Whisk eggs and combine in a bowl with banana, coconut flour, baking soda and the optional stevia
3 - Mix well then add an 1/8 cup to 1/4 cup water depending on desired consistency
4 - Heat a pan with some oil or non toxic spray oil
5 - Using a 1/4 cup, scoop pancake batter into the pan and shape into a circle. Cook for about 2 minutes each side on medium heat. (I covered pan with lid too)
6 - Repeat for 4 pancakes total
7 - Enjoy with berries or maple syrup.
Swipe to see it topped with my fav mashed raspberry topping.
I hope you dig the recipe and don’t forget to tag me in your pics so I can reshare!
Hope you’re having a fab day...
xoxo Elaine 💖 @change_begins_with_you 👉
The protein sources are separated on two groups. There is one group of #proteinsources which contain proteins (and also other #macronutritients ), and another one with high percentage of proteins. Both of them are good, both of them are useful, with rich nutritive value amd healthy. Having a balance in the diet is the primary thing. Let us know what you are thinking about this "theory" 😁
We are selling a training program with a personalised diet, for further information text us in DM.
Shirataki Noodles 🍝
Yes please 🙋🏻♀️ Have you heard of Shirataki noodles? If you haven’t there’s a post on my page @change_begins_with_you from 2 weeks ago that has a lot of useful information by @chris.rocchio_fit -
Heres simple recipe.
You can substitute the tofu for any protein of choice. Chicken would work well with this recipe.
What you will need: •300g Extra firm tofu, cut into 1 inch (2 cm) cubes •300g Shirataki noodles •2 eggs beaten •340g brocollini or Chinese broccoli cut diagonally into 2 in (5cm) pieces •1 onion diced •2 garlic cloves minced •2 tbsp soy sauce •3 tbsp oyster sauce •1 tsp chilli flakes/powder • 1 tbsp oil. I used sesame oil •1 tbsp water
1️⃣In a small bowl, whisk together the soy sauce, oyster sauce and chilli flakes/powder.
2️⃣Add the tofu to medium bowl & drizzle with 1 tbsp of the sauce. Gently toss to coat. Reserve the rest of the sauce.
3️⃣Shirataki noodles will come wet so rinse under water water for 1 min and set aside.
4️⃣Heat ½ tbsp oil In a large non stick wok or skillet over med - high heat.
Working in batches, add tofu to pan in a single layer and cook for 1-2 minutes each side until browned. Remove from the pan and set aside.
5️⃣Add the remaining oil to pan.Add the onions to pan and cook until tender & lightly browned around 2 mins. Add the garlic and water and cook for 30 seconds. Add the brocollini and cook tossing occasionally, till crispy and tender, 2-3 minutes. Add the noodles, tofu and sauce and toss to combine.. Cook unit noodles are warm and coated in the sauce.
6️⃣Push the noodles to one side of the pan and pour the eggs into the empty space. Cook for 30 seconds, stirring constantly, until the eggs are scrambled. Toss to incorporate the eggs into the rest of the dish.
Good evening babes🥰 interrupting your scrolling with our fav wake up call✨💫 not everyone has a “snatched waist” “perfect legs” whatever the hell is trendy when it comes to body obsession, it’s probably someone sucking in and straining themselves into a pose- which would be a really weird position irl when you think about it😂 (especially the butt turnaround position thing, you know what I’m talking about, yeah lmao) anyways- yeah everyone on here has a belly, it’s okay to breathe every once in awhile, ~picture perfect~ is any picture you’re in tbh💖❤️
15574 hours ago
Happy Wednesday! welcomed warmer weather by whipping up this fresh SPRING GREENS SALAD 🍐🥬🥑 complete with arugula, spinach, pears, avocado, crispy chickpea croutons, green grapes, and the creamiest soft-boiled eggs 💁🏻♀️w/ a honey Dijon vinaigrette! grab the recipe deets below 👇🏼👇🏼 #vegetarianfood#saladlove .
2 tbsp raw honey
2 tbsp apple cider or white wine vinegar
2 tbsp extra virgin olive oil
2 tbsp of Dijon mustard
1/4 tsp of sea salt & 1/4 tsp of ground black pepper
If you haven’t tried sweet and savory in salads, you have to!🙃🙌🏻💣 this salad has texture, creaminess, crunch and the right amount of protein!
Hope you're having a great evening, friends!👋🏻✨xx
773412 hours ago
We all know that one girl who can eat whatever she wants 🍟🍔 not workout and STILL has a freaking six pack. Sooo annoying, right? 😑 •
But, did you know that genetics plays a significant role when it comes to your body? I can have the exact same diet and workout regimen as the person next to me, but at the end of the day we still will look different 🤷🏼♀️ •
I’m not saying to curse your genetics 🤬 and throw in the towel. Healthy habits DO have an impact! 💯🥗 •
But, before you compare your body to someone else’s at the gym or on social media, try to remember that genetics are in play when it comes to how visible and how prominent their abs are. •
While it’s totally understandable to want to achieve a certain aesthetic, try to shift your mindset to work towards a #HEALTHY & #STRONG 💪🏻 body that will give you years of life. Not necessarily to have abs like that model you see on insta 🙄 #calynbrooke#strongwomen#strongnotskinny
To be honest I don’t really know what to say.
We lost way more than a dog today. I lost a little brother, our family member, our best friend.
I am beyond upset about what happened today and I can not for the life of me believe you are gone.
We will always love you Mr Cuddles. 💕
My client here smashing her goal of dead lifting 30kg 💪
To put this into perspective, when we first started training together at the beginning of the year she was lifting 10kg. Yes, a THIRD of what she does now!
Is strength training something you've been considering?
Let's get it done 💪
LEGS!! ----- Not at the gym? No worries👊
Swipe and save these for later➡️➡️➡️➡️
1. Lunge/squats × 15 (1 rep= 1 lunge on each leg and 1 squat)
2. Reverse leg lift × 25 ⬇️
3. Backward lunge jump × 30
4. Jump squats × 20
5. Single bench leg lunges × 30
6. Bench pistol squat (Beginners) × 12
I complete 2 rounds of these (will depend on your level of fitness). Note: 1 rep = 1 side of the leg.
Also before these i usually do 10- 20 burpees and skipping for 1 - 2mins for a warmup.
Ps. Good luck on the last excercise! Literally a killer😅
Song: 1, 2, 3 - Sofia Reyes feat. Jason Derulo & De La Ghetto
Guess who’s starting running 🙋🏼♀️🙋🏼♀️
I’ve been finding it way too hot to be going to the gym so a run after work has been my go to 🏃🏼♀️ #running#toohot#fitness
73447 minutes ago
🍑 Peach growth 😍 client @yeeyin92 with her glutes transformation. DM to know more about personal training with us! 😊
45548 minutes ago
Sorry not sorry but im posting every food from @thefarmcafe ❤️❤️ This place doeset get enough love for how great it is! This was a almond milk chocolate icecream and strawberry parfait 🍓🍫 The almond milk used to make this is all home made!! So amazing!
I've been thinking a lot about who I want to be, and even this account. I'm not really sure where things are going, but all I know is that I am going to work on being the best me possible. So far, I'd like to think that I've been smashing FIERCE. I've got 1 more resistance workout to go this week. I'm also probably going to step away from Instagram a little more. I want to experience life by being present, not by being glued to a screen.
I didn't pack lunch so I grabbed these kranskys from the bakery.
15454 minutes ago
"Staying vulnerable is a risk we have to take if we want to experience connection.” – Brené Brown.
I still remember how intimidated I felt walking into my first job as a PT?
The first consultation I delivered with a potential client.
My first coaching session.
The first time my client didn’t follow anything that I created for them.
It was never easy . 2 weeks ago i recorded my first postcast with @benovelenthealth about my first few years experiences in to PT industry & entrepreneurship. It was a challenge and I have not yet brave enough to listen to this postcast as I hate my voice and I always not very confident about my English ( my English teacher in Vietnam used to help me how poor my speaking, learning skill was, she told me in front of class of 50 pupils that I were Fat and stupid and no hope everyday for consitenly 4 years at secondaryschool ! I think i may prove her wrong now 🙄🤘). How many of us, growing up, record our speaking voice every day? Ridiculous question, isn't it? And yet, that's exactly what is required for us to grow into adulthood and accept and like our speaking voice.
Why? Because we never hear our true voice when we talk. We go through life thinking that the sound we hear is the sound others hear. That actually isn't so and i know all the FACTs.
I understand that my voice sounds different to other people than it does to me because of how I hear my sound. I am actually the only person who hears my voice the way I think everyone else does. However I cant seem to improve this type of connection with myself as i believe that I'm a failure and will never get better but Im not afraid to show my weakness and its on my daily task improvement. This weekend i will tough myself up to listen to my postcast. Watch this space 😭🧘🏻♀️ Follow the link on bio if you want to hear about my first few year PT job journey & my view on the important of mental health at work. Benevolent Health is a company that expert in mental health with several years’ operational experience of effectively implementing transformational change with excellent project or programme management skills.
When you have to kneel to squeeze into the frame of your mirror 😂😂
I was at work until midnight on Monday, and when my alarm went off at 530 on Tuesday morning I was not a happy camper.
I dragged myself to the gym and did as much as I could, but I was so wrecked afterwards that I realised I should have listened to my body and just had a bit more sleep. There’s always an anxiety around missing workouts (I get it!) but I’m trying to teach myself that I need sustainable habits that fit naturally and easily into my daily life. Sometimes that daily life means getting hammered at work - and resting to recover from that is okay! Here’s hoping for an early bed time for the rest of the week 😂