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  • 👉🏼Link in bio for free fat loss tips
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I used to think eating healthy was complicated. Counting calories and measuring food overwhelmed me 👎🏼📝 It took me a few weeks to understand it was not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run 🤗 Use
medium size plate and set it up as below:
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1️⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. I also love adding sauerkraut which is basically fermented cabbage. It improves our digestion, boosts our immune system, helps reduce stress and maintain brain health. You can replace one half of the vegetables with fruits.
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2️⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
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3️⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
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4️⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado).
Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. 
I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, sauerkraut, cherry tomatoes and olive oil.
  • 👉🏼Link in bio for free fat loss tips
    .
    I used to think eating healthy was complicated. Counting calories and measuring food overwhelmed me 👎🏼📝 It took me a few weeks to understand it was not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run 🤗 Use
    medium size plate and set it up as below:
    .
1️⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. I also love adding sauerkraut which is basically fermented cabbage. It improves our digestion, boosts our immune system, helps reduce stress and maintain brain health. You can replace one half of the vegetables with fruits.
    .
2️⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame.
    .
3️⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin.
    .
4️⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (1/4 of big avocado).
Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. 
I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, sauerkraut, cherry tomatoes and olive oil.
  • 3,104 36 18 hours ago

Latest Instagram Posts

  • If I had $1 for every snack I have a day I could afford a house deposit.
  • If I had $1 for every snack I have a day I could afford a house deposit.
  • 3 1 45 seconds ago
  • For dinner tonight we enjoyed a yummy Dahl. This gloriously golden red lentil dish is the ultimate in comfort food. Fragrant, creamy and utterly delicious this simple Dahl recipe will be on the table in under 30 minutes⁣
⁣
Here is the link below to follow the recipe! ⁣
⁣
https://www.deliciouseveryday.com/red-lentil-dal/
  • For dinner tonight we enjoyed a yummy Dahl. This gloriously golden red lentil dish is the ultimate in comfort food. Fragrant, creamy and utterly delicious this simple Dahl recipe will be on the table in under 30 minutes⁣

    Here is the link below to follow the recipe! ⁣

    https://www.deliciouseveryday.com/red-lentil-dal/
  • 5 1 1 minute ago
  • The only thing holding you back is habit. My goal is to help you break the bad habits and replace them with health, strength and discipline. Send me a message so we can arrange a meeting and discuss how I could guide you reach the best “you” YOU can be.
  • The only thing holding you back is habit. My goal is to help you break the bad habits and replace them with health, strength and discipline. Send me a message so we can arrange a meeting and discuss how I could guide you reach the best “you” YOU can be.
  • 8 1 2 minutes ago
  • Buongiorno ☀️ Ꮳίɕɕίσ ᎵαηɕαƘε con farina d’avena🌾 e farina d’avena gusto gocce di cioccolato 🍫, frutti di bosco e fragole 🍓; decorato con confettura extra di mirtillo, granola al cioccolato 🍫, frutti di bosco e fragole 🍓.
[C:39 P:15 G:5 Kcal:281]
#eatclean #eatwell #eatwell2019 #healthybreakfast_
  • Buongiorno ☀️ Ꮳίɕɕίσ ᎵαηɕαƘε con farina d’avena🌾 e farina d’avena gusto gocce di cioccolato 🍫, frutti di bosco e fragole 🍓; decorato con confettura extra di mirtillo, granola al cioccolato 🍫, frutti di bosco e fragole 🍓.
    [C:39 P:15 G:5 Kcal:281]
    #eatclean #eatwell #eatwell2019 #healthybreakfast_
  • 4 1 2 minutes ago
  • #두부스테이크 넘 맛있고 배도 부르다 한번에 패티 많이 만들어서 얼려뒀으니 자주 먹어야겠다 #치즈 가 신의 한수 🤩
  • #두부스테이크 넘 맛있고 배도 부르다 한번에 패티 많이 만들어서 얼려뒀으니 자주 먹어야겠다 #치즈 가 신의 한수 🤩
  • 4 2 3 minutes ago
  • Dari size XXL, alhamdulillah sekarang dah size L, kekadang size M bergantung pada design dan cutting baju sebab sejenis yang suka pakai baju loose. Tapi muka kuih pau tu tak leh ajak bincang. Makin stress sis nengok 😂

Start diet end of August 2018 dengan  berat 73kg. Tapi diet main- main je..ikut mood je nak makan apa, nak buat diet apa. Malas nak diet beria risau jadi macam dulu, berat turun laju lepas tu naik laju balik.

Sedar tak sedar, berat sekarang dah 60.8kg. Target tahun ni dapatlah kiranya turun ke 55kg 🙈 Plan diet banyak juga yang dah try, tapi paling best sekali IF sebab semua benda boleh makan, No Restriction. Tapi still kena makan berpada- pada, control your food portion kepada suku- suku separuh, inshaa Allah kurus lah nanti!

#myjourneyto55kg #eatclean #intermittentfastingmalaysia #sukusukuseparuh
  • Dari size XXL, alhamdulillah sekarang dah size L, kekadang size M bergantung pada design dan cutting baju sebab sejenis yang suka pakai baju loose. Tapi muka kuih pau tu tak leh ajak bincang. Makin stress sis nengok 😂

    Start diet end of August 2018 dengan berat 73kg. Tapi diet main- main je..ikut mood je nak makan apa, nak buat diet apa. Malas nak diet beria risau jadi macam dulu, berat turun laju lepas tu naik laju balik.

    Sedar tak sedar, berat sekarang dah 60.8kg. Target tahun ni dapatlah kiranya turun ke 55kg 🙈 Plan diet banyak juga yang dah try, tapi paling best sekali IF sebab semua benda boleh makan, No Restriction. Tapi still kena makan berpada- pada, control your food portion kepada suku- suku separuh, inshaa Allah kurus lah nanti!

    #myjourneyto55kg #eatclean #intermittentfastingmalaysia #sukusukuseparuh
  • 1 1 3 minutes ago
  • Our planet.
Theirs too.
  • Our planet.
    Theirs too.
  • 18 1 3 minutes ago
  • Have you treated yourself to the all-new sushi sandwich from M&S at Moto yet? Get your hands on one at branches of Moto, nationwide.
  • Have you treated yourself to the all-new sushi sandwich from M&S at Moto yet? Get your hands on one at branches of Moto, nationwide.
  • 7 1 3 minutes ago
  • “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” – Arnold Schwarzenegger
⠀⠀⠀⠀⠀⠀⠀⠀⠀
He’s an inspiration to so many body builders & entrepreneurs- including myself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Arnold at the classics in Melbourne checking out the yoga class for the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.....So, who inspires you?
  • “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” – Arnold Schwarzenegger
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    He’s an inspiration to so many body builders & entrepreneurs- including myself.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    *Arnold at the classics in Melbourne checking out the yoga class for the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .....So, who inspires you?
  • 4 1 3 minutes ago
  • #FITRAX 🔥Best way to HIIT upper body & CORE🤟🏽 .
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 DOUBLE TAP ♥️ for more vids & SAVE for later! 🤗

Training upper body will NOT make you “bulky”... having a poor diet will— SO lets hit these weights & get stronger ladies!🤟🏽 .

Perform ➡️ 12 reps of each | 4 sets | 1-2 min rest. Get ready to feel the burn 😝
.
.
TAG A FRIEND ⤵️ & LMK if you’re trying this!
CREDITS: @realrubaali
  • #FITRAX 🔥Best way to HIIT upper body & CORE🤟🏽 .
    .
    DOUBLE TAP ♥️ for more vids & SAVE for later! 🤗

    Training upper body will NOT make you “bulky”... having a poor diet will— SO lets hit these weights & get stronger ladies!🤟🏽 .

    Perform ➡️ 12 reps of each | 4 sets | 1-2 min rest. Get ready to feel the burn 😝
    .
    .
    TAG A FRIEND ⤵️ & LMK if you’re trying this!
    CREDITS: @realrubaali
  • 5 1 3 minutes ago
  • BEACH DAYZ
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Summer's still here in Sydney. Public holiday beach days are the best! Keeping the summer vibes going for a little longer
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😁😁
  • BEACH DAYZ
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    Summer's still here in Sydney. Public holiday beach days are the best! Keeping the summer vibes going for a little longer
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    😁😁
  • 9 1 3 minutes ago
  • 🕋Verses in the Quran🕋💫 Every soul will have a taste of death, and you will receive your recompense on the Day of Resurrection. Whoever is swayed from the Fire, and admitted to Paradise, has won. The life of this world is merely enjoyment of delusion. You will be tested through your possessions and your persons; and you will hear from those who received the Scripture before you, and from the idol worshipers, much abuse. But if you persevere and lead a righteous life-that indeed is a mark of great determination. God received a pledge from those who were given the Scripture: "You shall proclaim it to the people, and not conceal it." But they disregarded it behind their backs, and exchanged it for a small price. What a miserable exchange they made. Do not think that those who rejoice in what they have done, and love to be praised for what they have not done-do not think they can evade the punishment. They will have a painful punishment. To God belongs the sovereignty of the heavens and the earth. God has power over all things. In the creation of the heavens and the earth, and in the alternation of night and day, are signs for people of understanding. 💫(Quran 3:185-190)🕋 #health #fitness #fit #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #selfie #me #life #love
  • 🕋Verses in the Quran🕋💫 Every soul will have a taste of death, and you will receive your recompense on the Day of Resurrection. Whoever is swayed from the Fire, and admitted to Paradise, has won. The life of this world is merely enjoyment of delusion. You will be tested through your possessions and your persons; and you will hear from those who received the Scripture before you, and from the idol worshipers, much abuse. But if you persevere and lead a righteous life-that indeed is a mark of great determination. God received a pledge from those who were given the Scripture: "You shall proclaim it to the people, and not conceal it." But they disregarded it behind their backs, and exchanged it for a small price. What a miserable exchange they made. Do not think that those who rejoice in what they have done, and love to be praised for what they have not done-do not think they can evade the punishment. They will have a painful punishment. To God belongs the sovereignty of the heavens and the earth. God has power over all things. In the creation of the heavens and the earth, and in the alternation of night and day, are signs for people of understanding. 💫(Quran 3:185-190)🕋 #health #fitness #fit #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise #selfie #me #life #love
  • 28 0 1 hour ago
  • Light... years ahead! See how the power of light can be incorporated into our basketball workouts with the @reaxingofficial lights! Studio 6 is the official distributor. In this video @stefan_ys_15 of the @youthstarsbasketball stars, Glafkos of @keravnosbc and @pan_markou of Keravnos BC and the National Team of Cyprus and Iakinthi of ENAD BC.
  • Light... years ahead! See how the power of light can be incorporated into our basketball workouts with the @reaxingofficial lights! Studio 6 is the official distributor. In this video @stefan_ys_15 of the @youthstarsbasketball stars, Glafkos of @keravnosbc and @pan_markou of Keravnos BC and the National Team of Cyprus and Iakinthi of ENAD BC.
  • 228 6 21 April, 2019
  • Stand tall against the crowd. Don’t follow their own norms. Go against the flow. Be who you want to be. The best version of who YOU want to be. As a trainer and coach, my aim is to guide you and motivate you to reach the ultimate. YOUR ultimate!
  • Stand tall against the crowd. Don’t follow their own norms. Go against the flow. Be who you want to be. The best version of who YOU want to be. As a trainer and coach, my aim is to guide you and motivate you to reach the ultimate. YOUR ultimate!
  • 140 4 16 April, 2019
  • Basketball fever. We bring the heat on and we shoot for the stars! No matter your age or your skill level, at Studio 6 (along with my and Chris’ coaching), you will be able to basketball greatness. Take a look at Panagiotis, Betty, Stephanos, Iakinthi, Anastasis, Glafkos, Aggelos, and Alexandros swearing it out to better their basketball skills.
  • Basketball fever. We bring the heat on and we shoot for the stars! No matter your age or your skill level, at Studio 6 (along with my and Chris’ coaching), you will be able to basketball greatness. Take a look at Panagiotis, Betty, Stephanos, Iakinthi, Anastasis, Glafkos, Aggelos, and Alexandros swearing it out to better their basketball skills.
  • 98 3 13 April, 2019