tag:blogger.com,1999:blog-59293867880377632882024-03-28T11:16:27.820+00:00PIN & TRIMSally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.comBlogger102125tag:blogger.com,1999:blog-5929386788037763288.post-5263980381534518682019-01-17T15:00:00.000+00:002019-01-17T15:00:05.724+00:00So It's 2019 | New Year, No Resolutions?!<div style="text-align: justify;">
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<a href="https://www.instagram.com/p/Bp7iih9hlwj/?utm_source=ig_tumblr_share&igshid=n18c73xozgek" target="_blank"><img alt="So its 2019, no resolution, new year, get fit, eat clean, healthy, happy, diet" border="0" data-original-height="840" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPWMVkrwAMxX9FW2foAdO-PlbGaBM8AiPdzr9A_bO5XAIvdcWSUIClsL40wH0GPQX-TjHlfTZQfcjUIXGRzTVlPvKoeaGT0-IKt13RNddYmn29E4oqbNYgmH_iNJqxD9pCAFLhMMho0XDf/s1600/So+its+2019%252C+no+resolution%252C+new+year%252C+get+fit%252C+eat+clean%252C+healthy%252C+happy%252C+diet.jpg" title="" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">This</span><span style="font-family: inherit;"> time last year, I had several goals in place to take me through to the new year. A lot I achieved, some I didn't and others changed with me throughout the year. However this year, I haven't really given it a thought. So when I was asked recently what my resolutions where, I simply said to be a better version of me. And that's what I want to talk to you about today. Like me, you might not have any resolutions in mind. So I thought this might give you a little idea for a few positive changes for 2019 and beyond.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span><span style="font-family: inherit;"> what do I mean by a better version of myself? Well we can always improve. Be that in fitness, work, relationships, personality - there is always room for improvements. This year I want to take the time to do and be better, to be happier and make others happier around me, to make the most of this year instead of wasting it. So, to be more specific, here are a few ideas how...</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">S E L F L O V E </span><span style="font-family: inherit;"> Work on that inner voice. Stop looking in the mirror & pointing out floors. Stop comparing yourself to others. Be kind to yourself!!! Focus on what you like about yourself, your accomplishments, your strengths. Act more confident and your confidence will grow. Find something you're good at & enjoy & you will learn to appreciate yourself even more. Remember, everyone is different. So embrace what makes you you.</span></div>
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<a href="https://www.instagram.com/p/BsYriiKBYdY/?utm_source=ig_tumblr_share&igshid=kwm5vtiugvot" target="_blank"><img alt="So its 2019, no resolution, new year, get fit, eat clean, healthy, happy, lean, muscle" border="0" data-original-height="605" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrR-riq7TOUAl5UTIt4VUa8pvRwfB7z0NcRMa80TAvxUMo4Ww9lE40EkiilsaAsntLCdyptFOXyPGGzZ-ECrrNmbp9T5XzzQ_UJxYpkit8dOTrGyuV_yLeMoMcPWM6r76oRGMemPe1-7c8/s1600/So+its+2019%252C+no+resolution%252C+new+year%252C+get+fit%252C+eat+clean%252C+healthy%252C+happy%252C+lean%252C+muscle.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">F I T N E S S </span><span style="font-family: inherit;"> What would you love to achieve? Get fit, run a marathon, deadlift 60kg... Or what do you struggle with? Work towards improving on that. Whatever your goals, work towards them, mix things up & challenge yourself more. The more you keep pushing yourself & overcoming hurdles, the more motivated & excited you will become. Your body can achieve a lot more than your mind would have you believe. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">H A P P I N E S S </span><span style="font-family: inherit;"> Something I think we're all guilty of ignoring our own happiness. It's important to slow things down at times & focus on what makes you happy. This could be spending time with family, a partner or friends. Exploring new places. Reading in the garden. Just make time for you, as you are important. Plus your happiness will rub off on the people around you & improve your daily life. So make time for you.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">S T R E S S </span><span style="font-family: inherit;"> Again, stop & slow down. Try to isolate the things that are actually important & make a plan of action. Feeling more in control will help you control the stress. As for everything else - be it work load, personal expectations, or others - ask yourself whether you do need to be worrying about them so much... As most of the time we don't. Again, slow things down, write a list and try to get a couple of things achieved a day. Stress will only hinder progress & will make you feel like crap. So it's very important to look after yourself, make realistic targets & don't punish yourself!!!</span></div>
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<a href="https://www.instagram.com/p/Bq78HKMBdfj/?utm_source=ig_tumblr_share&igshid=18uq8h453gt5l" target="_blank"><img alt="So its 2019, no resolution, new year, get fit, eat clean, healthy, happy" border="0" data-original-height="840" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2OsGKnwokkWMLME1D5sP5BRhopd_KzQv2yH_QA2MKpTKffyJMmtxck3O9B7RElFpOlrijKrSkWaUWwaTC-9XaJ8guQduugVlxs0VYhQhlT68s6dgdLLXtZLfv9GSfhoWMp5SptuAZa5ZP/s1600/So+its+2019%252C+no+resolution%252C+new+year%252C+get+fit%252C+eat+clean%252C+healthy%252C+happy.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">F O O D </span><span style="font-family: inherit;"> In order to look after yourself, you need to eat well. So this year, try making a few positive steps in the right direction. Eat less processed foods & cook more (try <a href="https://www.instagram.com/thebodycoach/?hl=en" target="_blank">Joe Wicks</a> & <a href="https://www.instagram.com/fitmencook/?hl=en" target="_blank">Fit Men Cook</a> for easy, quick, healthy recipes). Eat more fruit & veg. Drink more water. Eat less sugar. What ever you do, do it step by step - don't punish your body & cut everything out at once, as it will be a lot harder to sustain. But, on the flip side, remember to treat yourself on occasion! Balance is key & we don't want to be miserable!!!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">M O N E Y </span><span style="font-family: inherit;"> The route of a lot of worries. So this year, try to be better with it. But where to begin? Write down all your monthly outgoings & review - do you really need all those direct debits? Could you save money by switching? Do you need limitless data when your at home & work using their wifi most of the time? Could you save money by shopping at a different supermarket? Next, aim to put away a realistic amount in your savings & pension each month - be it £10 or £100, it all adds up! And vow not to touch it, except for big things (house, car, emergency, rainy day fund...). Final tip, once you know all your outgoings & what you'd like to save, give yourself a weekly allowance for the food shop, fun & anything else you'd like to buy. This really helps me to control my spending!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">O T H E R S </span><span style="font-family: inherit;"> Help & consider others. Be polite & friendly. Smile at someone. Make their day a little brighter. Hold open a door. It doesn't have to be big, grand gestures. Sometimes the small ones make the biggest impact. Just think before you act.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">P E R S O N A L I T Y </span><span style="font-family: inherit;"> This one continues on from last year. Try to be more positive, happy & friendly. This will have a huge impact on your mood & others around you. Take Kimmy Schmidt for example, I know she's fictional, but her endless positivity is contagious & inspiring. I know I want to be more like that! So think, glass half full...</span></div>
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<span style="font-family: inherit;"><span style="font-size: x-large;">So</span> that is my aim for 2019. But whatever your goals are, good luck & stick with it! You may have a stumble at times & that's ok, it doesn't mean you have to quit. So stay strong for 2019!!!</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-83941853870405817322018-12-13T15:00:00.000+00:002018-12-13T15:00:10.489+00:00Where Have I Been?!? | Wising Up & Body Update<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bqh_Ks7B2o_/?utm_source=ig_tumblr_share&igshid=1ojlafm0kc9f7" target="_blank"><img alt="Where Have I Been - Wising Up & Body Update - keeping lean & strong" border="0" data-original-height="646" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaMWML_-moLeczMHCV_0Ghu_PJyQKm0hrCPVwFLtdWpmRDtBofkC-liSgzjLC_8aDqmq2PEuERbj4kS6zbHF7c6zYdETEiPBC1WLAQR5g27dNg5Tmlc9i7yC0c8wZNvuJusM7431wTe2M5/s1600/Where+Have+I+Been+-+Wising+Up+%2526+Body+Update+-+keeping+lean+%2526+strong.jpg" title="" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large; text-align: justify;">So</span><span style="text-align: justify;"> I feel like I have dropped off the face of the blogger-sphere! It's not that I don't love doing this - I definitely do - but the last 2 months have just gone in a blink. And with all the good intentions in the world, an early night just seemed the most appealing thing & probably the thing I needed the most.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span> where have I been the past 2 months? What has changed? Over the last year, a lot has happened within my family - they're now in need of more support & I wanted to be there to help offer some of that support. With that said, I decided a change was in order. So... I now have a new job!!! And instead of travelling around 4 hours a day, I travel for around 30mins - meaning I have a lot more time for my family, for me & for a better work life balance. But that said, I do miss my fantastic team bellow from <a href="https://www.londoncontourexperts.com/" target="_blank">LCE</a>.<br />
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<a href="https://www.instagram.com/p/BqFuizHBzqf/?utm_source=ig_tumblr_share&igshid=156pwml428htp" target="_blank"><img alt="Where Have I Been - Wising Up & Body Update - work team" border="0" data-original-height="662" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcLYDfPOz3t19kAUUTom6x-5n5EV9TlVd6ue09ATQGKsEmtt9vEhpTUiNPs_zqlx2qN_bvG3LO91xGLPrKPVAMNjluk6CN6J-iwYYhjlJUbYkScE2ouxpIh211yqxfMYFsHHwXivKtdBhx/s1600/Where+Have+I+Been+-+Wising+Up+%2526+Body+Update+-+work+team.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> also found over the last 2 months, I began to suffer with exhaustion. I was simply trying to do too much in one day. My brain wasn't functioning, my vision blurry, I could barely spit out a coherent sentence & I was asleep before my head even hit the pillow. So it's been a challenging 2 months, to try to keep up with the most important aspects of my life. But this isn't a 'woe-is-me' post, more looking at the positives from the situation. What I have learnt...</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">You are important</span> - The most crucial thing you need to remember. Be it your wrapped up in work, helping others or just the bustle of every day life - don't forget to care for yourself. If you don't take good care of yourself, you won't be able to keep going forever! Make sure you're giving your body what it needs, treat yourself, be selfish on occasion - live your own life too.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Don't underestimate sleep</span> - You know what they say about burning the candle at both ends... make sure you're getting the rest you need! I know I used to see sleep as a waste of time - time that you could be doing things. But if you don't rest up, you will run out of energy one day & be forced to slow do. So pace yourself!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Keep up with the basics of health</span> - If life does seem a little mad at the moment, keep up with the basics of health, to help keep your body going strong. Keep hydrated. Eat clean, natural foods. Eat your fruit & veg. Exercise - even if this is only session a week or walking instead of driving. Get fresh air & away from technology. And of course, make sure you sleep.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Getting over exhaustion</span> - This is not a 1 day wonder. It's taken a month for me not to be out like a light when I get into bed & I'm still not fully there. My best advice would be to slow things down. Remove the pressure of things that don't need to be fulfilled (for me, that was blogging, working out a little less, cooking such complex meals) & try to simplify your life. Equally, try to distance yourself from unnecessary stress or get so angry with things that have already come, gone & are completely out of your control. Have some downtime - just as important as sleep - but make sure there's some relaxing time in every day, where you just do nothing! And obviously sleep - try to keep it to a good, consistent amount. Within time, you will notice the difference.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Is the balance there?</span> For me, work life balance was not. So I had to make the tough choice of changing my job, to better improve my life. I needed more time, it was as simple as that! By making this change, I have more time to do jobs (instead of every small unexpected hurdle feeling so overwhelming), more time to support family, more time & energy to enjoy with my loved ones & more time for myself to enjoy the simple pleasures in life. For example late night Christmas shopping, bed at 9pm, socialising after work - when I was travelling back from London each day, these things were not even an option. And I'm so much happier for it.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">In</span> terms of my fitness over the last couple of months, I would like to say I have mostly maintained. I have kept lean through keeping a good diet, despite only working out 3-4 times a week (instead of 5). The biggest difference I have noticed would be in my strength - I have got a little weaker. Although I'm sure that's something that can be worked on, so I'm not too concerned. Goals moving forward? Regain the lost strength. Build a little more muscle, especially lower body. Get back into a solid routine.<br />
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<a href="https://www.instagram.com/p/BrN-CyZByRI/?utm_source=ig_tumblr_share&igshid=b88aisbxgi14" target="_blank"><img alt="Where Have I Been - Wising Up & Body Update - keeping lean" border="0" data-original-height="800" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihEbCOaGfqIxM8IsPC6FjmAF7dghcywA-IgZ_Z50QImeEtzCYNlUc0FcSYHNViJH6RWH6i5uyrdDo29HGIGdxtTxjcrCiVTiHP69D1bbBBm12AtdzkxMeKjwc_N72H8dE7rF7liOEPPH_8/s1600/Where+Have+I+Been+-+Wising+Up+%2526+Body+Update+-+keeping+lean.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span> I'm back. But I won't be putting quite so much pressure on myself for weekly posts. I will instead be aiming for monthly. Because life is all about balance right?!? So I will speak with you soon - in the meantime, have an amazing Christmas!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-78360631435263352062018-10-25T15:00:00.000+01:002018-10-26T06:46:41.278+01:00Veggie Meal Preps | My 6 Favourite Recipes<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Ba9n5cLj361/" target="_blank"><img alt="Veggie Meal Prep - Eat Clean, Recipe, High Protein, sweet potato, chipotle" border="0" data-original-height="652" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT5z95nzlnRFjh6uyTa6mExowyK94Zaw7hOVhLI-x6EPVWPzesba_8W9mjuDt881H0m3Du10wxkwua2IGUxaQQ435Ufnr7iVHa062naMYKIRRjz5LLJAt__5c_9KEpsLGUnErR6s9AedsN/s1600/Veggie+Meal+Prep+-+Eat+Clean%252C+Recipe%252C+High+Protein%252C+sweet+potato%252C+chipotle.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">To</span> follow on from my last post - <a href="https://pinandtrim.blogspot.com/2018/10/meatless-weekdays-5-benifits-to.html" target="_blank">5 Benefits to Ditching the Meat</a> - I wanted to share with you some of my favourite meat free recipes. I know how daunting it felt to me when I began on this journey to eating far less meat, so I want to show you that you can still enjoy some of your favourite meals, just by substituting some of the ingredients! All can be meal prepped, all high protein & all healthy & nutritious! All recipes are for 1 portion, so if you're meal prepping, times it by the amount of days you'd like to prep for!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1. P E R I P E R I</span></div>
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<span style="font-size: large;">T H E Q U I C K O P T I O N</span></div>
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<a href="https://www.instagram.com/p/BjxetNNg7xU/?utm_source=ig_tumblr_share&igshid=5b2n26wwhl6k" target="_blank"><img alt="Veggie Meal Prep - Eat Clean, Recipe, High Protein, peri peri" border="0" data-original-height="782" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVBpBbcO4e5eMKYVw3JjUEtXRuhQfXhjdTqbuFEVgULpstMJsbLd39RdCuM8P1rbLmHoUjDic6tP3-nygUEVOI8tSM6DsmMjhvan37GWddUya35dzpm0x7w4ZbTCfTWoRNZtLho5SZ8lDD/s1600/Veggie+Meal+Prep+-+Eat+Clean%252C+Recipe%252C+High+Protein%252C+peri+peri.jpg" title="" /></a></div>
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<b>Calories </b>304<b> | Carbs</b> 30<b> | Sugars </b>3<b> | Fat </b>5<b> | Protein</b> 26</div>
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40g Brown Rice</div>
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80g Kidney Beans</div>
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40g Peas</div>
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125g Quorn Pieces</div>
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1 tbsp Peri Peri Sauce, low sugar</div>
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Seasoning: Chilli, Paprika, Lemon, Pepper</div>
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b></div>
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<span style="font-size: large;">1.</span> Heat some fry light oil in a frying pan. Add the frozen Quorn & cook for 10 mins.</div>
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<span style="font-size: large;">2.</span> In the meantime, boiled some water & add the rice. Cook for the time indicated on the packaging.</div>
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<span style="font-size: large;">3.</span> Add the veg, sauce & seasoning to the pan & heat through for another 5-10 mins on a low heat, until the Quorn is fully cooked. You may need to add a little water if too dry!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2. C H I L L I C O N C A R N I</span></div>
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<span style="font-size: large;">T H E H I G H P R O T E I N O P T I O N</span></div>
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<b>Calories</b> 349<b> | Carbs</b> 36<b> | Sugars</b> 7<b> | Fat</b> 46<b> | Protein</b> 3-</div>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b><br />
40g Brown Rice<br />
80g Kidney Beans<br />
100g Chopped Tomatoes<br />
1/2 Red Pepper Diced<br />
125g Quorn Mince<br />
1/4 Packet of Chilli Seasoning, low sugar!<br />
Seasoning: Chilli, Paprika<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b><br />
<span style="font-size: large;">1.</span> Heat some fry light oil in a frying pan. Add the red pepper & fry on a high heat for 5 mins. Add the frozen Quorn & cook for 10 mins.<br />
<span style="font-size: large;">2.</span> Boil some water & cook your rice as instructed on the packet.<br />
<span style="font-size: large;">3.</span> Add the veg, sauce & seasoning to the pan & heat through for another 10-15mins mins on a low heat, until the Quorn is fully cooked.<br />
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<span style="font-size: large;">T H E L O W C A R B O P T I O N</span></div>
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<a href="https://www.instagram.com/p/BZOwWnUjn3c/" target="_blank"><img alt="Veggie Meal Prep - Eat Clean, Recipe, High Protein, courgetti bolognese" border="0" data-original-height="723" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG-5pRpSqruBMqbSMhyphenhyphenEc1RpRl9FUDvrMPVR82YhlZNLtQBf5PEEp4ObVpYoO1gyRbUamXMtzHRbMricTWu1T-auDdniAkzX8pjTnwrTk2JLQ3Y9G1FlVwstpAhIP6-9-t71hTDj2qw1hx/s1600/Veggie+Meal+Prep+-+Eat+Clean%252C+Recipe%252C+High+Protein%252C+courgetti+bolognese.jpg" title="" /></a></div>
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<b>Calories</b> 265<b> | Carbs</b> 26<b> | Sugars</b> 7<b> | Fat</b> 3<b> | Protein</b> 26</div>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b><br />
100g Courgetti<br />
80g Kidney Beans<br />
1/4 Red Onion<br />
80g Chopped Tomatoes<br />
125g Quorn Mince<br />
1/4 Packet of Bolognese Seasoning<br />
Seasoning: Garlic, Basil, Pepper<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b><br />
<span style="font-size: large;">1.</span> Heat some fry light oil in a frying pan. Fry on a high heat your chopped red onion for 5 mins. Add the frozen Quorn & cook for 10 mins.<br />
<span style="font-size: large;">2.</span> Add the veg, sauce & seasoning to the pan & simmer for a further 10-15mins to lock in flavour, until the mince is fully cooked.<br />
<span style="font-size: large;">3.</span> In the meantime, cook the courgetti in the mircowave for 3 minutes & serve!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4. C H I P O T L E</span></div>
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<span style="font-size: large;">T H E W I N T E R W A R M E R</span></div>
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<b>Calories </b>392<b> | Carbs </b>50<b> | Sugars </b>13<b> | Fat</b> 6<b> | Protein</b> 27</div>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b><br />
125g Small Sweet Potato<br />
1 tbsp Olive Oil<br />
80g Kidney Beans<br />
40g Peas<br />
125g Quorn Pieces<br />
1 tbsp Chipotle Paste Seasoning, again a lower sugar option (check the macros on all available!)<br />
Seasoning: Paprika, Chilli, Peri Peri Salt<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b><br />
<span style="font-size: large;">1.</span> Preheat the over to 200 degrees. Wash & dice the sweet potato. Put on a tray & brush with olive oil, chipotle paste & seasoning. Put in the oven to bake for 20-30mins. Check halfway through & turn the cubes over, to prevent burning.<br />
<span style="font-size: large;">2.</span> In the meantime, heat some oil in the pan, then add the quorn pieces & cook for 10 mins.<br />
<span style="font-size: large;">3.</span> Add the veg, sauce & seasoning to the pan & heat through for another 5-10 mins on a low heat, until the Quorn is fully cooked. You may need to add a little water if too dry!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. P E S T O P A S T A</span></div>
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<span style="font-size: large;">T H E BU L K I N G O P T I O N</span></div>
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<a href="https://www.instagram.com/p/BbkQUfzjcjp/" target="_blank"><img alt="Veggie Meal Prep - Eat Clean, Recipe, High Protein, Pesto Pasta" border="0" data-original-height="729" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMghxyG-ykwNYLt_8WiRUDAgbuNSyjhvU9ftCTBgMSN8-2JYW843q9xF25UoTOjqq_K_3SQ7ey_dKxNAJNxYQF-R-nV08gbIoe7qkxYM6NX748GeOXlC2NnP-WmMZaLv1YVxl2mrPa1qxy/s1600/Veggie+Meal+Prep+-+Eat+Clean%252C+Recipe%252C+High+Protein%252C+Pesto+Pasta.jpg" title="" /></a></div>
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<b>Calories</b> 393<b> | Carbs</b> 43<b> | Sugars</b> 6<b> | Fat</b> 9<b> | Protein</b> 28</div>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b><br />
50g Brown Pasta<br />
40g Baby Tomatoes<br />
Handful of Spinach<br />
40g Peas<br />
125g Quorn Pieces<br />
1 tbsp Pesto, low fat<br />
Seasoning: Pepper, Lemon juice<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b><br />
<span style="font-size: large;">1.</span> Heat some fry light oil in a frying pan. Add the frozen Quorn & cook for 10 mins.<br />
<span style="font-size: large;">2.</span> In the meantime, boiled some water & add the pasta. Cook for the time indicated on the packaging.<br />
<span style="font-size: large;">3.</span> Add the tomatoes & fry for 3 mins. Then add all but the spinach to the pan & heat through for another 5-10 mins on a low heat, until the Quorn is fully cooked. Finally, add the spinach to the top & cook for around 3 mins, until the spinach has wilted & cooked.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">6. S A U S A G E C A S S E R O L E</span></div>
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<span style="font-size: large;">T H E H O M E C O M F O R T</span></div>
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<a href="https://www.instagram.com/p/Bk5nlWAgV1a/?utm_source=ig_tumblr_share&igshid=vuo42bxfw5e9" target="_blank"><img alt="Veggie Meal Prep - Eat Clean, Recipe, High Protein, sausage casserole" border="0" data-original-height="750" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqsOLSZurD0Ni9-Ie65A5d7IxE2Sb_39PopQqvqibFL3Vfyhb_04TIqXsZt5BI6KIL1RAO-M0k842HuY4xXS3gsfHxKu3SNox8uY9nVghq4pfdzUebOtMnHB9N9XQTOHzHDnCqOTIv9Ba0/s1600/Veggie+Meal+Prep+-+Eat+Clean%252C+Recipe%252C+High+Protein%252C+sausage+casserole.jpg" title="" /></a></div>
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<b>Calories</b> 374<b> | Carbs</b> 38<b> | Sugars</b> 7<b> | Fat</b> 14<b> | Protein</b> 19</div>
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients</span></b><br />
40g Brown Rice<br />
40g Kidney Beans<br />
40g New Potatos<br />
80g Chopped Tomatoes<br />
1/4 Onion<br />
3 Quorn Sausages<br />
Seasoning: Basil, Oragano, Thyme, Pepper, Lemon, Casserole seasoning optional<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Recipe</span></b><br />
<span style="font-size: large;">1.</span> Wash & dice the potatoes. Boil for 8 mins.<br />
<span style="font-size: large;">2.</span> Heat some fry light oil in a frying pan. Fry the onion on a high heat for 5 mins, then add the frozen Quorn & cook for 10 mins.<br />
<span style="font-size: large;">3.</span> In the meantime, boiled some water & add the rice. Cook for the time indicated on the packaging.<br />
<span style="font-size: large;">4.</span> Add the veg (inc the boiled potatoes), sauce & seasoning to the pan & simmer through for another 10-15 mins on a low heat, until the Quorn is fully cooked.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> hope this has helped inspire you!!! Now I'm still a newbie to this, so I would love to hear what meat free recipes are your favourites! We're all here to inspire one another after all.</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-85049748159961277432018-10-11T15:00:00.000+01:002019-01-11T07:12:05.057+00:00Meatless Weekdays | 5 Benifits to Ditching the Meat Midweek<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BoMu5FTAC78/?utm_source=ig_tumblr_share&igshid=pifoipzj3eyj" target="_blank"><img alt="Benifits to ditching the meat midweak, meal prep, eat clean, quorn, vegiterian" border="0" data-original-height="669" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRqs3rrtJeLEuZQwe4ySZm8ERSW9BH21zcTddqA1jDtv2Ie01fMPx_9sLiQCgCEKjACO0LlH7cs9RrJJuNcG1p9mplN2R9X-pJkUrmCi5kyJyyKeZNylhf9XIUCQNQgHTkHc5Ck4Ocv27v/s1600/Benifits+to+ditching+the+meat+midweak%252C+meal+prep%252C+eat+clean%252C+quorn%252C+vegiterian.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Reducing</span> my meat intake has been a long term goal of mine for about a year now - I've never felt good about eating too much meat, but find it very hard when it comes to a drastic change of diet. So, instead of diving straight in, I have slowly been reducing my intake - check out "<a href="http://pinandtrim.blogspot.com/2017/07/a-beginners-guide-to-plant-based-diet.html" target="_blank">A Beginners Guide to a Plant Based Diet</a>" to see where I started. Well I'm happy to say, that for about 3 months now, I have been going meatless during the weekdays. And you know what - I haven't noticed much of a difference! So if you're thinking about reducing your meat intake, here's why it is definitely a good idea to give it a go...<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> I T 'S C H E A P E R </span> - Yogurt, Cottage Cheese, Milk, Beans, Soy Protein, Quorn... They're all cheaper than buying the equivalent protein intake in meat! I think we get a little blinded by the fact that, for example, a chicken breast can have 30g+ of protein in & see it as the wonder food for all our protein needs. But in reality, a fresh 1kg of chicken, to last the week, can cost you anything from £6 upwards. Whereas, my weekly intake of <a href="https://www.quorn.co.uk/sustainable-nutrition" target="_blank">Quorn</a> only costs around £4 & my <a href="https://www.myprotein.com/sports-nutrition/soy-protein-isolate/10529701.html" target="_blank">Soy Protein</a>, only around £0.40 per serving. So I have definitely noticed a drop in price for my weekly shop!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> A N I M A L F R I E ND L Y </span> - The biggest drive for me. I expect a lot of you who eat meat are also animal lovers - which when you say that statement, it doesn't really seem to add up. But in reality, eating meat is the norm in our society & I think a lot of people don't give it a second thought. Now I'm not saying you shouldn't eat meat - I still do at weekends - but I do think it's important that we start giving it a second thought! With the population ever growing, food becoming more convenient & so many new meat related foods available, I think you'd be shocked at how much meat you actually eat in a week. Have a think & maybe try to cut out 1 of those sources a day? After all, it all helps!!!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> C A R B O N F O O T P R I N T </span> - Another massive pro! The production of a meat substitute, such as <a href="https://www.quorn.co.uk/sustainable-nutrition" target="_blank">Quorn</a>, is more environmentally friendly & more efficient than meat! For example, Quorn's carbon footprint is 90% less than beef's & 75% less than chicken's footprint. Now to put that in real terms, if your were to eat Quorn instead of meat once a week for a year, that would save enough energy to boil the kettle around 20,000 times - think of all that tea!!!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> W E I G H T L O S S </span> - Yes, chicken & white fish are a superb source of lean protein - I don't think we can argue with that! But meat substitutes, such as <a href="https://www.quorn.co.uk/sustainable-nutrition" target="_blank">Quorn</a>, are a strong competitor too, being very low in fat & high in protein. So I'd urge you to give it a go, try substituting it into your favourite dishes - such as spaghetti bolognese, lasagna or curry! And you'll immediately be cutting the fat. </div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> M A C R O & M I C R O N U T R I E N T S </span> - As well as being high in protein & low in fats, <a href="https://www.quorn.co.uk/sustainable-nutrition" target="_blank">Quorn</a> in particular is high in your dietary fiber - something that meat severely lacks in.<br />
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<a href="https://www.instagram.com/p/BnUEYHlgfIp/?utm_source=ig_tumblr_share&igshid=g6myjy0ulp79" target="_blank"><img alt="Benifits to ditching the meat midweak, meal prep, eat clean, quorn, vegiterian, jerk seasoning" border="0" data-original-height="635" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7dJwaQyh8xY6D4jL5ncBaLxSnm3V230auKiUlHECRUdUcDk80IcUqL4dc_eeCzju1OsUjFC-4icTIlfYsFQGqG-y_a-tbxkbtaxDqTlUHCUvrxkQ6BCPIzFxKFIjY-VjWPge_nxWNd2WJ/s1600/Benifits+to+ditching+the+meat+midweak%252C+meal+prep%252C+eat+clean%252C+quorn%252C+vegiterian%252C+jerk+seasoning.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> know this post is heavily centred around <a href="https://www.quorn.co.uk/sustainable-nutrition" target="_blank">Quorn</a>, however, if like me you think you'd struggle with the transition & are worried about your protein intake, it is definitely one of the foods I would recommend! Making the substitution of chicken & mince to Quorn has been a breeze! But in addition, I also add more kidney beans & peas to all my recipes, to help bulk up the protein intake a little more. So I urge you to give it a try - even just for 1 day a week! Now a little inspiration to know what to cook? Well next time I will be bringing you a few of my favourite meat free recipes! </div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-47264591103799515982018-09-20T15:00:00.000+01:002018-09-20T15:00:04.541+01:00Hitting A Wall | 7 Ways to Knock it Down!<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BmRF-yTgbdg/?utm_source=ig_tumblr_share&igshid=xzquzvcdtv1k" target="_blank"><img alt="Hitting A Wall - 7 Ways to Knock it Down! Gym, happiness, confidence" border="0" data-original-height="615" data-original-width="890" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG-xgaIzEXkyGMIF9-IzomLORWmpvguCyJ7reLLM_fR93nMQUqWw5VwebC-fXU641I9TAhvpPhk28SdI1vzVhBnmRqmyfax1dFSU_MwjKegdX31dV9cYB3OvVyxthQNI5DcRtOdQf5f6qE/s1600/Hitting+A+Wall+-+7+Ways+to+Knock+it+Down%2521+Gym%252C+happiness%252C+confidence.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">We</span> all hit a wall at some point in our lives - be it with fitness, writers block, motivation... it's nothing to be ashamed off. Sometimes a little break from the norm can be just what is needed! But what is important is how you move past it. For me currently, I am tired. I mean exhausted! Long days, squeezing in everything I can & a lot of responsibility. I was in need of a little 'me time' to get me back on track. I've needed a couple of weeks to chill at weekends, have (very) early nights & just take care of myself to refresh. Before that, my enthusiasm for after work workouts was minimal & my head has just been too fuzzy to think - hence no blog posts. But just giving myself a little time - something that is so important for us all - I feel ready to dive back in with enthusiasm & energy!!!</div>
<a name='more'></a><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large; text-align: justify;">But</span><span style="text-align: justify;"> how do you break through the wall? I think the hardest part is the first step. Finding the motivation to kickstart yourself once more. Well here are 7 things (some fitness, some not) that help me when I need that push...</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Remember Your Why</span> - What was it that motivated you to begin with? Why do you work out? What drives you more than anything else? For me, I work out for self confidence & physical & mental strength. When I'm having an off season, I do find a little anxiety & self doubt start to kick in; this has nothing to do with looks or worrying about weight, more me retreating back to the person I have been. The gym brings me strength in so many ways - it's my relaxation, self conditioning, my me time. And when I'm tired or too busy, it's this me time that misses out, despite needing it. So what really, deep down, drives you? As I'm sure that will help reboot your motivation!</div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: x-large;">2.</span><span style="font-size: large;"> Set New Goals</span></span> - Sometimes our lack of interest is a result of habit. For example, doing the same workout week in, week out, will get stale & bland. You need to set yourself new goals - push yourself or try something completely new. It's important to keep things moving & enjoyable. Then you'll fall back in love.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">New Playlist</span> - Such a biggy for me. When I discover a new playlist, with a lot of energy, I feed off that energy. I want to listen to it all the time, whilst working off my new found energy & excitement. So sometimes change can literally come in the form of a few new songs.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Priority Lists</span> - I. Love. Lists. If you feel overwhelmed & like you're swimming in jobs, that you're trying not to forget, write them all down. Then day by day, prioritise the most important 3 to try to get completed. You'll feel a lot calmer knowing you won't forget & you have the situation to mind, but also a feeling of self accomplishment getting a couple of things done daily, rather than trying to achieve everything, but running around like a headless chicken. </div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Go Outside</span> - Sometimes we need time away from our phones, computers, homes, work... just go outside, look around & breath in the fresh air. Why not take your furry friends out for a little walkies too! Try to relax & appreciate the now. Just removing yourself from a confined space & giving your eyes & head a breather from your busy life will help to calm you & make you remember what is really important in life... you!</div>
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<a href="https://www.instagram.com/p/BnRY6kgAzke/?utm_source=ig_tumblr_share&igshid=19v2cx890ctcl" target="_blank"><img alt="Hitting A Wall - 7 Ways to Knock it Down! Go outside, socialise, dog walk" border="0" data-original-height="1113" data-original-width="890" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIXVm5aGD-xECAdGtEmFAZmPF-L1nWaz6QM_24imRvf432731uj_ZSXwf_ESr0e3KIc2E57_Z0fOKNKoGVNoUV2ExOeDcnPxLBjnDQovCSGdDXiax9EbyCA9CUPobYbSvhQZdcCjoF1YQ1/s1600/Hitting+A+Wall+-+7+Ways+to+Knock+it+Down%2521+Go+outside%252C+socialise%252C+dog+walk.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">6. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Socialise</span> - Equally, just leaving all the stress & responsibility at the door & letting your hair down with friends can make the world of difference. Have a little giggle, unwind & have a catch up - you'll soon be feeling more like yourself again. Plus certain people can inspire you too - be it their energy, positive outlook or how they're overcoming troubles themselves. So go get chatting!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">7. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Be Kind</span> - Finally be kind. Not just to others - trust me, you'll feel better for it - but to yourself most importantly. Stop criticising how you look or what you do, stop doubting yourself & please, please stop putting yourself down when you go off track (e.g. with diets, the gym, getting jobs done). Negative thoughts will only destroy motivation & get you down! So no more dwelling in the past - instead focus on the now, the new plan of action, focus on positive thoughts & outcomes & focus on what you like about you, rather than the opposite! This new frame of mind will make a huge difference.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span> I hope this has been helpful to some of you. If you have any tips on what might work for you, when you're lacking in motivation, please share bellow! Who knows, it might help somebody else get their mojo back too!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-58365347563235974532018-08-10T08:00:00.000+01:002018-08-10T08:00:06.104+01:00Ditching the Scales | How I Track Progress<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BmRF-yTgbdg/?utm_source=ig_tumblr_share&igshid=xzquzvcdtv1k" target="_blank"><img alt="Ditching the Scales, How I Track Progress, happiness, strong, weight loss" border="0" data-original-height="642" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkAXObYbBx8s2gUH6hGCJX7UHdG-swMtZHT7zZpGr3X7w2qEG0WhG_zvRAJ0CB8Gr-Oe71PdIIoO4aP59p7Syx8nU6_lntM9HYAQgIhZR1CY8V8fCav900GuzH5XNpTUIcptly1FmhFSY2/s1600/Ditching+the+Scales%252C+How+I+Track+Progress%252C+happiness%252C+strong%252C+weight+loss.jpg" title="" /></a></div>
<div id="yui_3_16_0_ym19_1_1533707824217_3344" style="background-color: white; text-align: justify;">
<span id="yui_3_16_0_ym19_1_1533707824217_3343"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span><span style="font-family: inherit; font-size: large;"> I have not weighed myself in 7 months now!!!</span><span style="font-family: inherit;"><span style="font-family: inherit;"> Why</span>? Because I hate how a small piece of metal can have such power over how I feel within my body! Yes it's exciting to see progress - like muscle gain - but our bodies fluctuate so much & we can't always expect to have a positive reading. You can't always be dropping a pound a weak! So I decided to reclaim my happiness.</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The</span><span style="font-family: inherit;"> last time I weighed myself, I had gained a little muscle mass & a little fat with it, after my winter bulk. And although I was over the moon with the muscle, I felt really crap knowing about the fat gain. Despite the fact it was to be expected on a bulk. So since then, I haven't revisited the scales.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Yes</span><span style="font-family: inherit;">, it is important to track progress, to set new challenges & to always try to move forward, but there's other ways to do it! Here's a few alternate ways I now track my progress:</span><br />
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<a href="https://www.instagram.com/p/Bknjjy-gEFP/?utm_source=ig_tumblr_share&igshid=ohirb1919d3b" target="_blank"><img alt="Ditching the Scales, How I Track Progress, happiness, strength training, weight lifting, goals" border="0" data-original-height="609" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-UEkswP3-DLqgxvwFyjBVIBVHwvCH-FDZyPOMzaA67PVQHNPxjqdQ3iLmzUgAGB23UQniuwS8zZkAu8cXRt2iuxNq45ofB5BUkpeozUBX12HqZmY_sZYZMfwlsKXtQv06RBFhwYrsdlw8/s1600/Ditching+the+Scales%252C+How+I+Track+Progress%252C+happiness%252C+strength+training%252C+weight+lifting%252C+goals.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">S T R E N G T H</span><span style="font-family: inherit;"> - My main tracker. Although I continuously switch up my workouts, I do track the main areas to monitor my progress - such as squats, deadlifts, leg press, upper body presses... Monitoring this progress helps me stay </span>focused<span style="font-family: inherit;"> & motivated.</span></div>
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<span id="yui_3_16_0_ym19_1_1533707824217_3356"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> C O N Q U E R I N G G O A L S</span><span style="font-family: inherit;"> - Be it a certain amount of push ups, doing pull ups, working on balance, eating less sugar... Set achievable goals & when you conquer them, you will notice how far you have come! For me currently? That would be working on pull-ups, my cardio endurance & eating less meat.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> E N D U R A N C E</span><span style="font-family: inherit;"> - The longer you can go & the easier it gets, will be the most obvious sign of improvement! But remember, never settle. When something becomes too easy, mix it up & challenge yourself once again!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> F E E L I N G S</span><span style="font-family: inherit;"> - The most important one to me. How you feel about yourself & your body! If you feel confident, proud, happy or anything else positive, you should hold onto that! By all means, keep working hard, but don't let a figure on a scale take that away from you! And remember, these feelings can fluctuate just as much as your body - so don't be put off by down days! Just try to put your positive pants back on!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. </span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">V I S U A L L Y</span><span style="font-family: inherit;"> - It may not be all day everyday, but if you look in the mirror & feel confident in who you are & the skin you're in, again, hold onto that thought! It will help build your confidence & keep you motivated on your fitness journey!</span><br />
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<a href="https://www.instagram.com/p/BlBQYQcAizQ/?utm_source=ig_tumblr_share&igshid=1nhm3zhhv9cto" target="_blank"><img alt="Ditching the Scales, How I Track Progress, happiness, healthy, balanced diet, meal prep, meal plan" border="0" data-original-height="692" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQlFvathOg7qup-_aMrQPQSZ0SC6N-ggLddSfGSp7IPfiICU7onCODEekfZKb6A5312EM-n5uxJj8ZBLCIsMKqRAqGFLQxH1mIgSlquu4jhTg2Oo_wxQLxIWV5MBpoikmNCIOx-7sVwgyD/s1600/Ditching+the+Scales%252C+How+I+Track+Progress%252C+happiness%252C+healthy%252C+balanced+diet%252C+meal+prep%252C+meal+plan.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span><span style="font-family: inherit;"> go on, give it a go for a month! Keep away from the scales, stay on track with your eating & workouts & monitor your progress in other ways. It may work as well for you as it does for me - so it's worth a try!! Good luck!</span><br />
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-22397738337238297012018-07-19T12:30:00.000+01:002018-07-19T12:30:10.309+01:006 Lazy Meal Preps | With 6 ingredients or less<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BkicdhMgAn6/?utm_source=ig_tumblr_share&igshid=zaaskt3gb71q" target="_blank"><img alt="6 Lazy Meal Preps - With 6 ingredients or less - eat clean, macros, high protein" border="0" data-original-height="666" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM3MwsVMDksYeCxPl-68er10yDouw3ux1EtIAbxUjUCHAF1mGzxu-85450YjFSvrZ3arKANDBEeyNdaSSisdUn-3FDhkOeN3KHK5nebQYrzarXcLnXP2WobXVHN8Oj7itKoFwkXRl1z0Ep/s1600/6+Lazy+Meal+Preps+-+With+6+ingredients+or+less+-+eat+clean%252C+macros%252C+high+protein.jpg" title="" /></a></div>
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<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">As</span><span style="font-family: inherit;"> some of you might have read, I've been trying to cut down on meat & have been slowly doing so for about a year now! I can now happily say I have eaten no meat Monday-Friday for 3 weeks now! Which is a massive leap from where I was before. So in celebration of this, the recipes bellow show both the veggie option & the regular, as well as their macros. So go on, give a veggie dish a go! </span></span></div>
<a name='more'></a><span style="background-color: white; font-family: "georgia" , "times new roman" , serif; font-size: x-large; text-align: justify;">You'll</span><span style="background-color: white; font-family: inherit; text-align: justify;"> notice a few key ingredients that are in each! All these meals are based around my current macros - lowering carbs, increasing protein... but can easily be tweaked for you goals (such as upping carbs for bulking etc). And all can be made in a wok - top tip: leave ingredients to simmer for a while to really lock in the seasoning & flavours... you may need to add a little water as you go, to give them something to simmer in though! Here's my 6 go to lazy Sunday meal preps...</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1. B H U N A</span></div>
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<div id="yui_3_16_0_ym19_1_1531287926174_3258" style="background-color: white; text-align: center;">
<span style="font-family: inherit;"><b>Meat Option Cals 373 | Protein 38g | Fat 3g | Carbs 44g | Sugars 14g</b></span><br />
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<div id="yui_3_16_0_ym19_1_1531287926174_3259" style="background-color: white; text-align: center;">
<span style="font-family: inherit;"><b>Veggie Option Cals 388 | Protein 31g | Fat 5g | Carbs 46g | Sugars 14g</b></span></div>
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="6 Lazy Meal Preps - With 6 ingredients or less - eat clean, macros, high protein, katsu curry" border="0" data-original-height="472" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ve8GLYrwLr7vcR4BN1wiYKnHbah0zrVWgiuWS60y1Aop9PNH47av6qzaVU81x33dKtWGn3rY0aer_iySpTnZkkjnKU-KymNju20h3jFWGxj-GiaLeSUFiRziMpZq_T0rcptRkFML5-uj/s1600/6+Lazy+Meal+Preps+-+With+6+ingredients+or+less+-+eat+clean%252C+macros%252C+high+protein%252C+katsu+curry.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
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<span style="font-family: inherit;"> 100g Chicken or 120g Quorn Chicken Pieces</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3263" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3264" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3266" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 40g Rice</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3270" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 40g Tinned Tomatoes</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3271" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 100g Bhuna Curry Sauce</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3272" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> To Season: Ginger, Chilli, Cumin, Garlic, Pepper</span></div>
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<span style="font-family: inherit; font-size: x-large;">*****</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2. P E R I P E R I</span></div>
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<span style="font-family: inherit;"><b>Meat Option Cals 324 | Protein 36g | Fat 4g | Carbs 34g | Sugars 5g</b></span></div>
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<span style="font-family: inherit;"><b>Veggie Option Cals 339 | Protein 29g | Fat 6g | Carbs 36g | Sugars 5g</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
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<span style="font-family: inherit;"> 100g Chicken or 120g Quorn Chicken Pieces</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
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<span style="font-family: inherit;"> 40g Rice</span></div>
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<span style="font-family: inherit;"> 30g Peri Peri Sauce</span></div>
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<span style="font-family: inherit;"> To Season: Chilli, Paprika, Jerk Chicken Seasoning, Garlic, Pepper, Lemon</span><br />
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<span style="font-family: inherit; font-size: x-large;">*****</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3. C H I L L I</span></div>
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<div id="yui_3_16_0_ym19_1_1531287926174_3276" style="text-align: center;">
<span style="font-family: inherit;"><b>Meat Option Cals 398 | Protein 37g | Fat 8g | Carbs 40g | Sugars 8g</b></span></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3279" style="text-align: center;">
<span style="font-family: inherit;"><b>Veggie Option Cals 388 | Protein 33g | Fat 5g | Carbs 47g | Sugars 9g</b></span></div>
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="6 Lazy Meal Preps - With 6 ingredients or less - eat clean, macros, high protein, chilli con carne" border="0" data-original-height="775" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJxyvdcx2CY6-FM59bQPPCtozhQIxRtWihxma7vXxQ_RmkZtNqYinQZfeuMp_sxqOeafhifBYD5deNh9Yul09PJyMwzEJkN5R_XpZEifQ8tFkXDilPAsHaDYh-cPr6nKYmXXRWtoE3z-99/s1600/6+Lazy+Meal+Preps+-+With+6+ingredients+or+less+-+eat+clean%252C+macros%252C+high+protein%252C+chilli+con+carne.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
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<span style="font-family: inherit;"> 125g Turkey Mince or 140g Quorn Mince</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3282" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Rice</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3280" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Tinned Tomatoes</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3283" style="text-align: justify;">
<span style="font-family: inherit;"> 1 Chilli</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3284" style="text-align: justify;">
<span style="font-family: inherit;"> To Season: 10g Low Sugar Chilli Con Carne Seasoning Packet, Chilli, Paprika, Garlic, Pepper</span><br />
<span style="font-family: inherit;"><br /></span></div>
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<div style="background-color: white; text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><span style="font-family: "Times New Roman";">*****</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4. B O L O G N E S E</span></div>
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<span style="font-family: inherit;"><b>Meat Option Cals 364 | Protein 37g | Fat 7g | Carbs 33g | Sugars 9g</b></span></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
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<span style="font-family: inherit;"><b>Veggie Option Cals 353 | Protein 33g | Fat 4g | Carbs 39g | Sugars 10g</b></span></div>
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<a href="http://pinandtrim.blogspot.com/2017/08/courgetti-bolognese-high-protein-high.html#more" target="_blank"><img alt="6 Lazy Meal Preps - With 6 ingredients or less - eat clean, macros, high protein, cougetti bolognese" border="0" data-original-height="748" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5WSbrej3GRqg29L6YZA_x00sEhVBamvR_zMJWzsiVwuy1u0iL6XiUW_0Ebr90W6AVz5aGJ0Q2yRkTKym3P7PfXd5L2dVcnS0EfwdzlV6EAYAVg_1XRiUBwsy5ERgZRyeOdCSMIkDT-2T7/s1600/6+Lazy+Meal+Preps+-+With+6+ingredients+or+less+-+eat+clean%252C+macros%252C+high+protein%252C+cougetti+bolognese.jpg" title="" /></a></div>
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<div style="text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 125g Turkey Mince or 140g Quorn Mince</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3294" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3295" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3293" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Courgetti</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3292" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Tinned Tomatoes</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3290" style="text-align: justify;">
<span style="font-family: inherit;"> To Season: 8g Low Sugar Bolognese Seasoning Packet, Garlic, Thyme, Pepper</span><br />
<span style="font-family: inherit;"><br /></span></div>
</div>
<div id="yui_3_16_0_ym19_1_1531287926174_3288" style="background-color: white; text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><span style="font-family: "Times New Roman";">*****</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. C R E A M Y M U S H R O O M</span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3286" style="background-color: white;">
<div id="yui_3_16_0_ym19_1_1531287926174_3287" style="text-align: center;">
<span style="font-family: inherit;"><b>Meat Option Cals 384 | Protein 37g | Fat 8g | Carbs 38g | Sugars 7g</b></span></div>
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<span style="font-family: inherit;"><b><br /></b></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3296" style="text-align: center;">
<span style="font-family: inherit;"><b>Veggie Option Cals 400 | Protein 30g | Fat 10g | Carbs 40g | Sugars 7g</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 100g Chicken or 120g Quorn Chicken Pieces</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3306" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3305" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3304" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Rice</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3303" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Mushrooms</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3307" style="text-align: justify;">
<span style="font-family: inherit;"> 90g Creamy Mushroom Chicken Tonight Sauce</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3308" style="text-align: justify;">
<span style="font-family: inherit;"> To Season: Thyme, Pepper</span></div>
</div>
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<span style="font-family: inherit;"><br /></span></div>
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<div id="yui_3_16_0_ym19_1_1531287926174_3288" style="text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><span style="font-family: "Times New Roman";">*****</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">6. K A T S U C U R R Y</span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3286" style="text-align: start;">
<div id="yui_3_16_0_ym19_1_1531287926174_3287" style="text-align: center;">
<span style="font-family: inherit;"><b>Meat Option Cals 362 | Protein 37g | Fat 4g | Carbs 42g | Sugars 11g</b></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3285" style="text-align: center;">
<span style="font-family: inherit;"><b><br /></b></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3296" style="text-align: center;">
<span style="font-family: inherit;"><b>Veggie Option Cals 377 | Protein 30g | Fat 6g | Carbs 44g | Sugars 11g</b></span></div>
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<div id="yui_3_16_0_ym19_1_1531287926174_3297">
<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3299" style="text-align: start;">
<div id="yui_3_16_0_ym19_1_1531287926174_3298" style="text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients</span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"> 100g Chicken or 120g Quorn Chicken Pieces</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3306" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Peas</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3305" style="text-align: justify;">
<span style="font-family: inherit;"> 80g Kidney Beans</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3304" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Rice</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3303" style="text-align: justify;">
<span style="font-family: inherit;"> 40g Corn</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3307" style="text-align: justify;">
<span style="font-family: inherit;"> 35g Low Sugar Katsu Curry Sauce</span></div>
<div id="yui_3_16_0_ym19_1_1531287926174_3308" style="text-align: justify;">
<span style="font-family: inherit;"> To Season: Ginger, </span>Coriander<span style="font-family: inherit;">, Turmeric, Cumin, </span>Cinnamon<span style="font-family: inherit;">, Pepper</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Hope</span><span style="font-family: inherit;"> this inspires you a little on a particularly lazy Sunday! Meal prepping doesn't have to take 4 hours! These recipes take me about 40mins to cook 5 meals, with minimal prep & minimal washing up! So give it a go...</span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-47899902705233836982018-07-05T03:00:00.000+01:002018-07-05T07:01:08.013+01:00The Ultimate Healthy BBQ | 5 Meals & their Macros<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bi7aFzuA689/" target="_blank"><img alt="The Ultimate Healthy BBQ - 5 Meals & their Macros - Grilled chicken & veg" border="0" data-original-height="660" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibCK3lECv2TuEqtebYm3CT6psiN-G-sd-Md8Dn-MABEFa2-jehNfVyWvw0vTCYc7iC9ir8Inec25_yVh-rqmOlhgoluPUJCHIhXMtfBBG-yPApfcPNgOXgB5Wd9fzkkOnM8gSZ7Wg0Jrj7/s1600/The+Ultimate+Healthy+BBQ+-+5+Meals+%2526+their+Macros+-+Grilled+chicken+%2526+veg.jpg" title="" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large; text-align: justify;">'Tis</span><span style="font-family: inherit; text-align: justify;"> the season for BBQ's! And wouldn't you love endless BBQ's, guilt free, that didn't mess with your diet? Well ditch the white buns & processed meat! Here's a couple of meal ideas - all healthy, some more complex than others - to allow you to BBQ all summer along, whilst aiding your goals...</span></div>
<a name='more'></a><div style="background-color: white; text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1. L E M O N T U N A & G R I L L E D V E G</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<b>Calories 319 | Fat 7 | Carbs 19 | Sugar 10 | Protein 44</b></div>
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="The Ultimate Healthy BBQ - 5 Meals & their Macros - Lemon Tuna & Grilled Veg" border="0" data-original-height="661" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizYq4B7vi4BvreI9S2cTAFuvEeh16Zz4wLl4tByQ6UmaLIMACxW-8qYd4qTLYao7UC8dG0SVI1X9ECDBWn6-p7T_NjUNyNqUnSAKf28kPG8VfeYuixtuZMt9qzTAXgb0wuaRSJV6GfvKr9/s1600/The+Ultimate+Healthy+BBQ+-+5+Meals+%2526+their+Macros+-+Lemon+Tuna+%2526+Grilled+Veg.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">This</span><span style="font-family: inherit;"> is a great recipe for most chunky fillets of fish - for example salmon. Simply season your fish with fresh lemon slices, oil, pink salt & pepper & wrap in foil. Do the same with the tuna. Then brush the veg with a little oil & place on the BBQ.</span></div>
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<div style="background-color: white; text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients:</span></div>
<div style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> 1 fillet tuna</span></div>
<div style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"> To season: 1 tsp oil & 1/2 lemon</span></div>
<div style="background-color: white; text-align: justify;">
1/2 Red Pepper</div>
<div style="background-color: white; text-align: justify;">
1 Corn on the cob</div>
<div style="background-color: white; text-align: justify;">
5 Baby Tomatoes</div>
<div style="background-color: white; text-align: justify;">
1/4 Courgette</div>
<div style="background-color: white; text-align: justify;">
1/4 Onion<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2. P R A W N S K E W E R S</span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div style="background-color: white; text-align: center;">
<b>Calories 461 | Fat 16 | Carbs 38 | Sugar 8 | Protein 38</b></div>
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<a href="https://www.instagram.com/sallylouisep/" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="The Ultimate Healthy BBQ - 5 Meals & their Macros - Prawn Skewers" border="0" data-original-height="592" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_pgmdNG4MRjJEkvrNapsZaRT2_t7ralWIf05CpC9-Vu2RtQ1b51XRy_e39sVFaQCZHfXqZzzKf-JvMQ8WJ3xB8uqguj1YDF9aTCMekOxMBNmXBXIEsZiF-b3_mjkGCrEeh08ccnAkbdWR/s1600/The+Ultimate+Healthy+BBQ+-+5+Meals+%2526+their+Macros+-+Prawn+Skewers.jpg" title="" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div style="background-color: white; text-align: justify;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Soak</span><span style="font-family: inherit;"> your wooden </span>skewers<span style="font-family: inherit;"> before hand for half a day! Pop on all you ingredients, season, then BBQ away.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients:</span></div>
<div>
<span style="font-family: inherit;"> 150g Prawns</span></div>
<div>
<span style="font-family: inherit;"> 20g Halloumi Cheese</span></div>
<div>
<span style="font-family: inherit;"> 5 Baby Tomatoes</span></div>
<div>
<span style="font-family: inherit;"> 1/2 Red Pepper</span></div>
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<span style="font-family: inherit;"> To Season: 1 tsp oil & lemon juice</span></div>
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<span style="font-family: inherit;"> To Serve: 100g Spicy Rice</span><br />
<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3. C H I C K E N S A U S A G E S</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<b>Calories 325 | Fat 10 | Carbs 20 | Sugar 13 | Protein 37</b></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Such</span><span style="font-family: inherit;"> an easy substitute for regular sausages! They farrrr lower in fat & way higher in protein. I like the Heck chicken sausages personally. Best past? You can eat more!</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients:</span></div>
<div>
<span style="font-family: inherit;"> 5 Chicken Sausages</span></div>
</div>
<div>
<span style="font-family: inherit;"> 6 Mushrooms, season with a brush of oil & pepper</span></div>
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<span style="font-family: inherit;"> To Serve: 125g Sweat Potato Mash & 80g Brocolli</span></div>
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<div id="yui_3_16_0_1_1530165340795_3329" style="background-color: white; text-align: justify;">
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<div id="yui_3_16_0_1_1530165340795_3327" style="background-color: white; text-align: center;">
<span id="yui_3_16_0_1_1530165340795_3328"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4. T U R K E Y B U R G E R S</span></span></div>
<div id="yui_3_16_0_1_1530165340795_3327" style="background-color: white; text-align: center;">
<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_1_1530165340795_3327" style="background-color: white; text-align: justify;">
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<b>Calories 316 | Fat 13 | Carbs 16 | Sugar 4 | Protein 31</b></div>
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<a href="https://fitmencook.com/epic-low-carb-chicken-burger/" target="_blank"><img alt="The Ultimate Healthy BBQ - 5 Meals & their Macros - Turkey Burger" border="0" data-original-height="557" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIaO1N2zH4MfZMWNBxjYznNnR6AxOi6Xg0MpzFXGi8TuYCK2vkAV4Pb881YZJpsjUSG6vh5J0y666rNpMXZ-mv6oLmLUtsGh3PR8KzdRIizZQgQ6zt5oY1YdEjC_4hpN8T-Ym-c2ZOtUW7/s1600/The+Ultimate+Healthy+BBQ+-+5+Meals+%2526+their+Macros+-+Turkey+Burger.jpg" title="" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">One</span><span style="font-family: inherit;"> of the more time consuming options. You will be using turkey mince to make your own burgers! </span><a href="https://fitmencook.com/epic-low-carb-chicken-burger/" style="font-family: inherit;" target="_blank">Try this recipe</a><span style="font-family: inherit;">... Alternatively, if you are strapped for time, certain supermarkets do sell them ready made.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients:</span></div>
<div>
For the Burger: 140g turkey mince</div>
</div>
<div>
Season with: Garlic, cumin, pepper, paprikia, 1 tspn Oil</div>
<div>
1 Wholegrain Bun</div>
<div>
Spinach</div>
<div>
1 Burger Tomatoe</div>
<div>
2 tbsp Salsa</div>
<div>
1 Large Mushroom</div>
</div>
<div id="yui_3_16_0_1_1530165340795_3321" style="background-color: white; text-align: justify;">
<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_1_1530165340795_3330" style="background-color: white; text-align: center;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">5. P E R I P E R I C H I C K E N</span></div>
<div id="yui_3_16_0_1_1530165340795_3330" style="background-color: white; text-align: center;">
<span style="font-family: inherit;"><br /></span></div>
<div id="yui_3_16_0_1_1530165340795_3330" style="background-color: white; text-align: justify;">
<div style="text-align: center;">
<b>Calories 399 | Fat 12 | Carbs 35 | Sugar 4 | Protein 36</b></div>
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="The Ultimate Healthy BBQ - 5 Meals & their Macros - Peri Peri Chicken" border="0" data-original-height="850" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic-dQ3cElx20oK6kDWo8Y-gT6l4eFuiElA1uxvuGFcOsKH_NibaaiLGRwIwa-Y-_zXpXiZFOS71gYAmiC2V7NzScM5Xkd4jf7vsF7MEv8onROoUA9oHUFOn2X34JqoGRHhfjzTmDyeAYWN/s1600/The+Ultimate+Healthy+BBQ+-+5+Meals+%2526+their+Macros+-+Peri+Peri+Chicken.jpg" title="" /></a></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Easy</span> peasy lemon squeezy! Simply cover your chicken with peri peri & wack on the BBQ, with a corn on the cob (wrapped in foil) & serve with spicy rice!</div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Ingredients:</span></div>
<div>
1 Chicken Breast</div>
</div>
<div>
2 tspn Peri Peri Sauce</div>
<div>
1 Corn on the Cob</div>
<div>
To Season: 1 tspn Oil, Pepper</div>
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100g Spicy Rice</div>
<div>
<br /></div>
<div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Now</span> go out & enjoy this glorious whether & BBQ away guilt free! Let me know how you get on or if you have any other ideas for me... Until next week!</div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-26345642029935827162018-06-22T07:14:00.001+01:002018-06-22T07:14:17.995+01:00Check In | Where I've Been & Where I'm Going<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bj5dJP8nr1g/?utm_source=ig_tumblr_share&igshid=17qns0iww0xdy" target="_blank"><img alt="Check In - Where I've been & Where I'm going - growing up, buying a house, DIY" border="0" data-original-height="926" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_oHfeF5K9Dl3tdRPnk7bs0pAwbHm6_iKjjPfDMcpbz2WdMgNE6LvEgH5fjynFR7J8_AAMbSjGTbRIGw7_OUbD8_iqp5ALwYZALVWekbA9OkaUdhU5P27fart1yV7bNJHbZOzyfrd2Svf/s1600/Check+In+-+Where+I%2527ve+been+%2526+Where+I%2527m+going+-+growing+up%252C+buying+a+house%252C+DIY.jpg" title="" /></a></div>
<div style="text-align: justify;">
<span style="background-color: white;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Ahh</span><span style="font-family: inherit;"> I feel like the worst blogger in the world of late! Do you ever get so tired that all you want to do is veg out?! I completely lost all my creative juices over the last month! But rest assured, it was all for a very good reason... we only went & brought a house!!! Massive tick off the </span><a href="http://pinandtrim.blogspot.com/2018/01/looking-forward-creating-new-goals.html" style="font-family: inherit;" target="_blank">New Years resolutions list</a><span style="font-family: inherit;">. Still working on the 'be more like Kimmy Schmidt' one... must be more positive!</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">But</span><span style="font-family: inherit;"> yes, my boyfriend & I took the leap & invested in a property up North near his family. I don't normally chat about a load of personal bits, as I'm not sure it makes the most interesting of content, but this is just too exciting to hold in. </span><span style="font-family: inherit;">And it's not just the photos of the house I wanted to share with you, but how proud I am of us for dealing with so many unknowns & learning a lot along the way. For example dealing with the </span>solicitors<span style="font-family: inherit;">, estate agents & a lot of DIY. We spent the last week painting, sawing, drilling, cleaning, gardening... and it was so much fun! Learning new skills. The house is looking sharp!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">But</span><span style="font-family: inherit;"> as an effect of all of this, I must admit my commitment to the gym & blogging has been dragging. I did however maintain a relatively healthy diet, so luckily maintaining my progress so far. There's only 24hrs in a day & it's so important to look after yourself too. So I'm not going to kick myself - onwards & upwards!</span><br />
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="Check In - Where I've been & Where I'm going - growing up, buying a house, DIY, home" border="0" data-original-height="279" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Nqokw5yFHgEdwAvOIP9kqDTMsQ9gjQeBoM-cXaMCKXdZyAppUupY3wmY_Al21HYaMD0MuGftBLrFp2Xi7yjU6k3t657hsQwH-BqDN8wvB_0Gr6-A3r3XxN4ELEXj-Cxly_G04mibr8cj/s1600/Check+In+-+Where+I%2527ve+been+%2526+Where+I%2527m+going+-+growing+up%252C+buying+a+house%252C+DIY%252C+home.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The plan now?</span><span style="font-family: inherit;"> Alas we won't be moving into the house... which breaks my heart after spending a weak lovingly doing it up! But we'll be renting for a while to help pay off the mortgage.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Why am I sharing this?</span><span style="font-family: inherit;"> Because I know how hard & somewhat impossible it seams for my generation to even get onto the property ladder! So I wanted to share what really helped me, in the hope that it can help some of you too!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">1.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Save Your Ass Off</span><span style="font-family: inherit;"> - I'm not going to lie, saving for a house is hard & takes a lot of time, so it's important you stay strong! Really look at your spending - stop buying lunch & coffee every day, bring it from home; reconsider whether you need all those direct debits or could you opt for something cheaper & stop impulse buying - I wait at least a few days before buying, as normally I find I know longer want the item! And always ask yourself if you can do it cheaper - such as holidays... do you need to go to that expensive location or is there elsewhere, a different time of year or even consider an air bnb! Trust me, it's amazing how much you can save if you really analyse your spending.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">2.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Set a Goal</span><span style="font-family: inherit;"> - Again, really analyse your monthly spending. Such as direct debits, food, petrol, weekly spending allowance... and work out a realistic, yet </span>substantial<span style="font-family: inherit;"> goal to save each month.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">3.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> Consider Location</span><span style="font-family: inherit;"> - If you're like me & live in a close proximity to London, you might want to look elsewhere! It would take me a lot longer & be a lot harder mortgage to afford a 3 bed in Surrey in comparison to Yorkshire. But equally you ideally want to chose a location that you have a connection with & you or someone else knows well. So consider where family or friends live, where you went to uni or perhaps previously lived. Can make a huge difference to whether it is affordable!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">4.</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"> But to Let</span><span style="font-family: inherit;"> - finally I would advise anyone to go along this route! Even if it's just for the first 10yrs of your mortgage, it will help you with paying it off, whilst you replenish your savings a little! Most definitely a worth while investment!</span><br />
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<a href="https://www.instagram.com/p/BW8Dfe9DhWX/" target="_blank"><img alt="Check In - Where I've been & Where I'm going - growing up, cupple, love" border="0" data-original-height="1152" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg94igTizvKpX7-cXM7Dy2MUH7w1S8sr1b0oIms9J06vu0ERYO6OJ-xESLALhWy-oLgnz_226U955t_INw6GX2h06uDilg91-aeL6-fhFXo6cFMLnoGiFx4Mvp4OjzmIGqJOo5FndVfivir/s1600/Check+In+-+Where+I%2527ve+been+%2526+Where+I%2527m+going+-+growing+up%252C+cupple%252C+love.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Anyway</span><span style="font-family: inherit;">, hope that helps anyone considering buying! Dream big & stay strong - it's all worth it. And I promise I'll be back in the swing of it shortly with more fitness & food fun for you all!!! Speak soon!</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-40692856546613483972018-06-01T07:00:00.000+01:002018-06-01T07:00:03.846+01:00Ditch the Carb Cut | Learn How to Swap<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BjDOalmgvf0/" target="_blank"><img alt="Ditch the carb cut - learn how to swap - meal prep, eat clean, cooking, recipe" border="0" data-original-height="792" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ3O2t4mdU6JrC-GoesYyyLZwjVTm1fVH8D6AC0lmu7wzImV1pJBxBd04DWKGGu_vhwxMaWG9TOW2UqIC6hoZrobgxIGi1CrIK09kBExsqef_nY0u2YDWznDb7NlMQ2nDG8TWKljh_NZAL/s1600/Ditch+the+carb+cut+-+learn+how+to+swap+-+meal+prep%252C+eat+clean%252C+cooking%252C+recipe.jpg" title="" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large; text-align: justify;">Is</span><span style="font-family: inherit; text-align: justify;"> anyone else getting sick & tired of being told what they can't eat?!? It's one thing to say don't each too many sugars, or a pizza every night, but another to completely dirty a whole food group. About 15 years ago it was fat that got dragged through the mud, causing a rise in low fat diets & low fat foods. Now it seems to be carbs! And although the nutritionists have the right idea, I feel their research & knowledge is watered down so much, that it leaves the general public trying to avoid such food groups completely.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span><span style="font-family: inherit;"> hear more & more people declaring that they're going to ditch the carbs in the attempt of a beach body. This annoys me so much!!! Ditching any food group can never be good for the body & especially not good for your moral. However "low carb" diets are being pushed into are faces more & more, making us believe that carbs are the sole reason we're not reaching our goals.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">But</span><span style="font-family: inherit;"> our bodies need carbs! They're a primary source of energy. Forget the processed, junk food kind of carbs, I'm talking about natural sources. For example the complex carbs, in the form of whole grains, whole wheats etc, as a fantastic source of slow burning, long lasting energy. Where as your fruits, your simple (naturally) sugary carbs are the ones you might favour pre workout, for that kick start of energy. It's so important to start understanding what different macros can do for your body & how to optimise them, before cutting them!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;"><i>So if you ditch the carbs you ditch your energy too.</i></span></div>
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<a href="https://www.instagram.com/p/BgPGLRLlDwE/" target="_blank"><img alt="Ditch the carb cut - learn how to swap - meal prep, eat clean, cooking, recipe, chicken panzanella" border="0" data-original-height="791" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz-CCVZm87lle8-lRpxpmGVcvKA-x98iiPZatviMwZEZnEyteon6eW6kuTVBnhOl2Isb7V5Jg1R43z6jGeCmj1NgxyG4ccL7SkfAgEsNeiTO2Q5eSbedbneCxaRbXJQeMIiEzXDOdbCWw4/s1600/Ditch+the+carb+cut+-+learn+how+to+swap+-+meal+prep%252C+eat+clean%252C+cooking%252C+recipe%252C+chicken+panzanella.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">However</span><span style="font-family: inherit;"> there is a element of truth in the low carb diet. A macro ration of higher protein, lower carbs, will indeed help you lean out. But it's all about getting the balance right! Instead of jumping in headfirst & halving your carbs, trying reducing them slowly, until you eventually have a 25 : 35 : 40 split between your carbs : fats : protein.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Then</span><span style="font-family: inherit;"> focus on swapping your calorie dense carbs for something a little lighter. As summer draws close, I swap my muffins, bread, pastas & rice for things such as wholemeal pittas, brown wraps, broccoli & cauliflower, caugetti & root veg mash. It works a treat. To get you going, here's a couple of links to some of my favourite lower carb recipes...</span></div>
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<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://pinandtrim.blogspot.com/2018/04/lean-prep-my-3-quick-go-to-meals.html" target="_blank">Chicken Panzanella</a></span></li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://pinandtrim.blogspot.com/2018/04/lean-prep-my-3-quick-go-to-meals.html" target="_blank">Chicken Kebab</a></span></li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://pinandtrim.blogspot.com/2017/08/courgetti-bolognese-high-protein-high.html" target="_blank">Courgetti Bolognese</a></span></li>
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<a href="https://www.instagram.com/p/BZOwWnUjn3c/" target="_blank"><img alt="Ditch the carb cut - learn how to swap - meal prep, eat clean, cooking, recip, cougetti bolognese" border="0" data-original-height="765" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwHzLqXVexEtUMdyrPtfi8t4SjMbDsev_sZw5V0OXgzBdkquT9yFp3gjd8-vqzln2s0PoAJN_zWv1I0fJ6swTY7XwKOb77paO-9hOvpQQSIfAhS3pANim1jxea-AU2GGjP-RbUmf1KTDV8/s1600/Ditch+the+carb+cut+-+learn+how+to+swap+-+meal+prep%252C+eat+clean%252C+cooking%252C+recip%252C+cougetti+bolognese.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span><span style="font-family: inherit;"> chin up! Everything in moderation remember & as an easy golden rule, try to stick to natural, clean foods & you'll go far with your goals!</span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-64273113013766783102018-05-18T07:12:00.001+01:002018-05-18T07:12:15.152+01:00The Summer Shred | The Difference Between Cutting & Cutting Out<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BiU3_p8AzvR/" target="_blank"><img alt="The Summer Shred - The Difference Between Cutting & Cutting Out - eat clean, low carb, summer, fresh food" border="0" data-original-height="778" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS_HZwdgH7sCXNcFyqccwGIv8st28SCZFmnAvDC47uHW1ybiKv8yl1nmzuMZK94qZ-4hF3D_byxO6EGzze0Y6pMZEmSRaSqJ4AUJmSj9RBLcC04W857SG4AlI2KebRQ3lb_9NFu_5sf2hv/s1600/The+Summer+Shred+-+The+Difference+Between+Cutting+%2526+Cutting+Out+-+eat+clean%252C+low+carb%252C+summer%252C+fresh+food.jpg" title="" /></a></div>
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<span style="background-color: white;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Woah</span><span style="font-family: inherit;"> it's been a few weeks, right!?! Blink and that's almost a month gone. But I've been working on something very exciting... Working on one of those </span><a href="http://pinandtrim.blogspot.co.uk/2018/01/looking-forward-creating-new-goals.html" style="font-family: inherit;" target="_blank">New Year resolutions</a><span style="font-family: inherit;">. More to come soon. But in the meantime, let's talk cutting...</span></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15089"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span><span style="font-family: inherit;"> summer is fast approaching & everyone starts becoming a lot more conscious of what they should & shouldn't be eating. The most common approach to this has been to diet - be that cutting carbs, fats, fasting... all of which have one thing in common - they're restricting. By focusing so heavily on what we can't have, is there any wonder it becomes so hard to stick to a diet?!?</span></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15118"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Instead</span><span style="font-family: inherit;">, I want you to try swapping or portion control, rather than cutting out an entire food group you enjoy! You don't have to give up or cut out something completely to lean out you know! You just have to be controlled. </span></span><span style="font-family: inherit;">Here's a few tips of what to try instead of the most popular diets, to help you lean out, stay committed & most importantly help you enjoy your food.</span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15081"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : Low Carb</span></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15092"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">The</span><span style="font-family: inherit;"> one I loath the most! Your body needs carbs! It's a great source of energy, especially if you're upping the intensity or frequency of your workouts! So instead of cutting them, try swapping them for more natural & slow releasing carbs & ones which are less dense in calories. For example, opt for brown rice, bread & one of my favourite - brown pittas. This slow release energy will last all day without leaving you bloated. Try a banana or another piece of fruit for a quick release burst of energy pre workout. Or even swap out the pastas & rice for a bed of veg (courgetti, route mash, broccoli & cauliflower cous cous), for a lower carb meal. But please oh please don't try starving your body of carbs completely!</span></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15097"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : Low fat</span></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15102"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Another</span><span style="font-family: inherit;"> restriction! Instead, think about reducing your fat intake from processed foods & instead getting it from nuts, oily fish, avocado - natural sources! Don't fall into the scam of 'low fat' ready meals either - as they just substitute fat for sugar & preservatives. Your far better eating something clean & filling - like smoked salmon & avocado on toast...!</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : Fasting</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Respect</span><span style="font-family: inherit;"> to anyone who can do this, as I know I certainly couldn't!!! I know this method works for a few people, but realistically, if your not one of them, you're going to be miserable restricting yourself so much & most likely binge when you can eat. I would suggest little & often, to regulate your blood sugar & your energy levels - think clean & natural. And definitely snack! I like to have a snack between meals - such as a banana, nuts, yogurt, protein shake - to keep my hunger at bay!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : "weight loss foods"</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">They're</span><span style="font-family: inherit;"> so full of sugar, sweeteners, preservatives, flavourings... chemicals! And normally quite low in any macro that will actually keep you full past an hour! A great tip I heard once was to look at the ingredients list - the further down the list you go before bumping into something you've never heard of, the better the food! For example compare the ingredients of wholemeal bread in comparison to a bag of crisps... </span><a href="http://pinandtrim.blogspot.co.uk/2017/04/9-surprisingly-unhealthy-snacks-and.html" style="font-family: inherit;" target="_blank">Check out my post on other </a><a href="http://pinandtrim.blogspot.co.uk/2017/04/9-surprisingly-unhealthy-snacks-and.html" target="_blank">supposedly</a><span style="font-family: inherit;"><a href="http://pinandtrim.blogspot.co.uk/2017/04/9-surprisingly-unhealthy-snacks-and.html" target="_blank"> 'healthy' foods to watch out for!</a> If you're looking to loose weight, I would definitely recommend having a higher protein diet, to keep you full for longer. Don't give up carbs or fat completely, just lower slightly & gradually!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : Smoothies</span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15139"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Yes</span><span style="font-family: inherit;"> these look delicious & have some great benefits to them. But would you eat half a melon, an orange, 1 banana & half a pineapple in one sitting? Probably not (I hope) as you'd be stuffed! And most definitely maxing out your sugar intake for the day! So be careful when getting creative! Try adding more greens (such as spinach) or making a smoothie for a purpose - like breakfast? Oats, milk, banana, honey... But just consider what you're putting in first...</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">T H E D I E T : hunger suppressants</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Be</span><span style="font-family: inherit;"> that pills, drinks or meal replacement supplements. All of which are chemicals your putting into your body! You're far better having a good, clean meal - such a chilli chicken, rice & veg or a lean chilli con carne!</span></div>
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<a href="https://www.instagram.com/p/BizqGp1At1J/" target="_blank"><img alt="The Summer Shred - The Difference Between Cutting & Cutting Out - workout, abs, get lean, weight training, muscle" border="0" data-original-height="778" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_3xw6e7UqtL4pdOMuP2tkttnRAkVoZA0kLOD7RYG_Iz34A4sKhuKvpB37WTqTCi4xl9SM4h9g_LtZ3ApIluRuqNDZ8oUKwnOpWRu-uhqN0fwST7e124u3SNF3Qvpn5kipvkqqFwJPBRFu/s1600/The+Summer+Shred+-+The+Difference+Between+Cutting+%2526+Cutting+Out+-+workout%252C+abs%252C+get+lean%252C+weight+training%252C+muscle.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span><span style="font-family: inherit;"> what is the difference between cutting out & "cutting"? Well when people refer to cutting or "the summer shred", they're not actually cutting our entire food groups. Usually people will change the ratio of their macros & reduce them slightly bellow their maintain level, in order to get lean. Here's my top 3 tips for cutting: </span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15134"><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: x-large;">1.</span><span style="font-size: large;"> MACROS</span></span><span style="font-family: inherit;"> - up protein & lower the percent of carbs. This is so easy to experiment with on My Fitness Pal! I would suggest doing this shift slowly however. Need a little help on where to begin - check out </span><a href="http://pinandtrim.blogspot.co.uk/2017/05/master-your-macros-ultimate-stress-free.html" style="font-family: inherit;" target="_blank">my stress free guide to macros!</a></span></div>
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<span id="yui_3_16_0_ym19_1_1526450364883_15131"><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">2.</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> FOOD</span><span style="font-family: inherit;"> - Focus on clean eating & natural foods for snacks. But don't restrict yourself - little & often to keep hunger at bay. Equally, don't cut out everything you enjoy. I like to eat 80% clean 20% not, with little treats planned each day - a serving of chocolate, a couple of biscuits that are quite natural in ingredients & reasonably healthy but oh so sweet & a homemade cappuccino. Why? Because this keeps me going & prevents binges!</span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">3.</span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> CALORIES</span><span style="font-family: inherit;"> - Slowly reduce your calorie intake, so that your in a </span>deficit<span style="font-family: inherit;">. Reduce say by 50 a week, until you're about 200-300 in deficit. But don't go any lower! Especially if you want a little energy for the gym.</span></div>
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<a href="https://www.instagram.com/p/BixOqBJgNEc/" target="_blank"><img alt="The Summer Shred - The Difference Between Cutting & Cutting Out - eat clean, low carb, summer, fresh food, high protein" border="0" data-original-height="778" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj7sIZTXcGCmqKGvOocKv2gUqGFiLCbdrE3fmRANoyT6LxAccmZcCQ2iCU4Yst5M3ZVg4YWBuyhQvIaJqTQ5NUqGLHKgQ8mwfclDQzRyNkvEW8PI11zevVWln_TB9LtukQcSym5fV8lawE/s1600/The+Summer+Shred+-+The+Difference+Between+Cutting+%2526+Cutting+Out+-+eat+clean%252C+low+carb%252C+summer%252C+fresh+food%252C+high+protein.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span><span style="font-family: inherit;"> hope this makes your diets a little more tasty & a lot more enjoyable! Stop restricting yourselves completely & find that healthy balance. Once you do it's easy to keep up - I promise :)</span></div>
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Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-39713830578088688962018-04-20T07:01:00.005+01:002018-04-20T07:04:33.032+01:00Real Talk | Cheat Meals, Giving Up & Weight Gain<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BYv7C1ajG2n/" target="_blank"><img alt="Real talk - cheat meals, giving up & weight gain - cheat meaal, chips, meatballs" border="0" data-original-height="632" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdHCgEfzmnv3cTfZNIAvJD2bS7mi41Uxn75v5o2oBWzZyHa6pg15WruResSm3REL41Eerfw5FyfJt5gAiY_1V72I-zMIdNsC0lY1wcX_Gdonqn-jtjzV2xgXyzQEVLjLBQZ7HdAcbAfcAq/s1600/Real+talk+-+cheat+meals%252C+giving+up+%2526+weight+gain+-+cheat+meaal%252C+chips%252C+meatballs.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">More</span> often than not, fitness is portrayed in this glossy light - the perfect diet, the perfect workout & most importantly no slip ups! And yet to me the most inspiring stories are how people overcome things or the naughty treats they have. The most inspiring fitness influencers are the ones that share the whole picture & are honest. So before I hear one more person telling me what they're giving up ahead of summer, I want to share my weak points to inspire everyone to be a little kinder on themselves, in the build up to summer.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">So let's start with with cheat meals. When was the last time you let a cheat meal turn into a cheat day? Or a cheat weekend...</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Me?</span> Last weekend. I had barely touched my Easter chocolate, but when I started, I just kept pecking away. And that was in addition to the cheat lunch & dinner. Do I regret it? No. So what, I gave into temptation, but I am back on track now. Plus I enjoyed most of it, so I refuse to punish myself with guilt. And oddly enough, the pizza I had been really craving, didn't seam that special anymore - meaning that fancy has passed now for another year! haha.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">But</span> I'm back on it now. I'm still having a little portion of chocolate each night & my cheat <u>meal</u> at the weekend - I refuse to restrict myself completely. Those little nuggets of gold keep me on track & what is life without a treat?</div>
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<a href="https://www.instagram.com/p/BZohkeljn4T/" target="_blank"><img alt="Real talk - cheat meals, giving up & weight gain - cake, sugar, treat" border="0" data-original-height="652" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMJA5Y3u0fJyZb7HKCyvuWvmmvvMdwbL1zZHvqwquZEylYih41sO33li1by8n4KG-W1zhEt6OAkc5qOca13lcXNC09ZqyhyphenhyphenaOaAGWzonIbKsu7fnho7cElDHfvTEdvvlDtTNp3tJ8lmTma/s1600/Real+talk+-+cheat+meals%252C+giving+up+%2526+weight+gain+-+cake%252C+sugar%252C+treat.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Next up, how many of your have thought about giving up? Even if it's just short term?</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">From</span> making excuses not to go to the gym, to postponing infinitely - we all struggle with motivation at times. I know recently I have. Work has been tiring, I have a lot more to take care of recently in my personal life & during the weekdays; I get very little time to myself - the end result, I'm exhausted. So for a while, I was letting that get the better of me. Using these as excuses not to go & do the very thing that I know always makes me feel happier, stronger, more awake & focused & more relaxed. And yes, being tired & busy are both very excusable reasons, but you have to make time if you want something badly enough. This period lasted for a few months.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">How</span> did I push past it? As harsh as it sounds, I gave myself a talking to, a reality shake. You don't reach goals by sitting on your butt - instead it takes dedication, hard work & passion. And I knew, at the end of the day, I had a choice. So I decided to keep fighting & with that, my passion too came back. I scheduled myself days in my diary for the gym & I gave myself no choice - I had to go. Once I had pushed through that initial brick wall, I was back on it & enjoying it once again!</div>
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<a href="https://www.instagram.com/p/Bgo2KnNHOiY/" target="_blank"><img alt="Real talk - cheat meals, giving up & weight gain - back to the gym, gym exercise plan, legs, gymshark" border="0" data-original-height="602" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0dbJy4lv39e_INmPYfEgsphqSE7RgDs26YmGClcjWWi0JSvsd3plwr-OVAZmKI_eTmN8jt5to7IYVbiJ0vaci3wtv3Hx4EMhbULdmKIUT7JehT6u1U2FSQ5-q2CA8p5r0MGDEnSwFJW8R/s1600/Real+talk+-+cheat+meals%252C+giving+up+%2526+weight+gain+-+back+to+the+gym%252C+gym+exercise+plan%252C+legs%252C+gymshark.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Finally, weight gain.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">We</span> all fluctuate, it's human nature! However over the winter I decided to bulk, which meant that as well as an increase in muscle, my body fat percentage also increased. Now although the majority of the time I was so proud of what I was achieving at the gym - I didn't care particularly about that little extra - there were days it got me down. My muscle definition decreased outside the gym, my thighs were touching & in my mind, my chubby cheeks were back! And on days when I was particularly stressed or low, I would be lying if I said that it didn't effect me & my confidence.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span> what helped to pick me up? Simple. Smashing it in the gym. If confidence dropped, it was only momentarily. I got back in the gym & proved to myself just what incredible things my body was capable of. And with that knowledge, I felt secure within myself.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> guess what I am trying to say is, through all the polished physiques, perfect diets & smiling faces, everyone experiences self doubt, has moments they want to throw in the towel & act like a royal pig at times. It's human nature! But what's important is how you push past. Being able to leave any negatives in the past & move forward positively, that's what counts.</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-59442624759148733952018-04-13T12:30:00.000+01:002018-04-13T12:30:20.146+01:00Lean Prep | My 3 Quick, Go To Meals<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BgPGLRLlDwE/" target="_blank"><img alt="Lean prep - easy, quick meal prep recipes for summer" border="0" data-original-height="736" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo5WTcL4CrQ2l61qMNtv_1zEKPmPuMFiS_ndauOZe9Gw8gjOgAwuvc7tlk3yyYQDaX0TifXy_eRA3h6wRyNEcnQFIDssh8NuvaN856VmIxljEhmvzZ9_zDK5L2t3PQwRKJtG16Cc81q0OS/s1600/Lean+prep+-+easy%252C+quick+meal+prep+recipes+for+summer.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Whether</span> you're joined me on my 'Lean for Lent' challenge or not, I wanted to share with you a few of my favourite recipes, as I know summer is on it's way... Even if you wouldn't think it by the current weather! All are quick, delicious & you can make on a budget! You'll be surprised just how easy it is to make a meal from scratch!!!</div>
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">C H I C K E N P A N Z A N E L L A</span></b></div>
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<a href="https://www.instagram.com/p/BfeKQTqHzPY/" target="_blank"><img alt="Lean prep - easy, quick meal prep recipes for summer - chicken panzanella" border="0" data-original-height="745" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57d-IKwpgieHI2QuZguGmTaywSDvvYmZ38JBLWFJw-wx18P7_2lzcNI4AYJRTM1_szRfhvtJA4f24QcD28lsJUpjX3LJypZ193JR7WzKT8rYP6ZhMr3hyphenhyphenkw8qh7MVsobSR0vzMSK_bxas/s1600/Lean+prep+-+easy%252C+quick+meal+prep+recipes+for+summer+-+chicken+panzanella.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Part</span> of the reason I love this dish is the crisp crunch that comes with it. Light, packed full of flavor & keeps you fuelled all day.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Ingredients</span><br />
50g Tomatoes<br />
1/4 Red Onion<br />
1/2 Red Pepper<br />
1tbsp Red Wine Vinegar<br />
1 Roll<br />
150g Chicken<br />
Seasoning: Basil, Pepper, Garlic<br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Recipe</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1.</span> Chop the tomatoes, onion & pepper & put in a bowl.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2.</span> Lightly toast your roll if you want a crispier roll. Chop into pieces & put in your bowl.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3.</span> Dice the chicken & fry in a couple of sprays of coconut oil. Seasoning along the way.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4.</span> Place everything in a bowl, drizzle with the red wine vinegar & toss. And it was as easy as that!!!<br />
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<b><b><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">S A U S A G E C A S S E R O L E</span></b></b></div>
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<a href="https://www.instagram.com/p/BfZBr8hn2Ch/" target="_blank"><img alt="Lean prep - easy, quick meal prep recipes for summer - chicken sausages" border="0" data-original-height="714" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF6RChDcefZ4jhkG_jBeuuKA6ghMyALXGXsr2vTbkKIMLk9FUrger9BEApNOkqtZN5O4rJ2mMeQom8sGpVUCJsLi3hbL4awxOxYkPjsM2qpj_vQm5pFR9sGjZ631eOfHDPue0jccybLksI/s1600/Lean+prep+-+easy%252C+quick+meal+prep+recipes+for+summer+-+chicken+sausages.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Carbs?</span> When cutting?! Yer baby! A great meal for all day energy, to keep you going for that evening workout. And yes I know, rice isn't a traditional casserole ingredient, but it definitely makes the meal easier to carry to work & eat if prepping. If you have a little more time, you could even do it in the slow cooker!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Ingredients</span><br />
80g Tinned Tomatoes<br />
80g Kidney Beans<br />
1/4 Red Onion<br />
60g New Potatoes<br />
4 Chicken Sauasages<br />
60g Brown Rice<br />
Seasoning: Basil, Pepper, Garlic, Oragano<br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Recipe</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1.</span> Chop your onions, clean & cube your potatoes.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2.</span> Boil some water in a saucepan & add your brown rice. When there is 10 mins left on the rice, add the potatoes in to boil too.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3.</span> With a couple of sprays of coconut oil, fry your sausages & onions until cooked. Then chop into the same pan.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4.</span> Add the rest of the ingredients, including the now boiled rice & potatoes & leave to simmer gently for 10 mins - I take this time to clean & wash up. Get it all out of thee way ahead of dinner.<br />
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<b><span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">C H I C K E N K A B A B</span></b></div>
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<a href="https://www.instagram.com/p/Be6FrZjDtM1/" target="_blank"><img alt="Lean prep - easy, quick meal prep recipes for summer - chicken kebab" border="0" data-original-height="778" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZx4b2dhRW33d48RAecDoX9dYzVCAVQxYBlzQmXRGo_H2lyWjEtyu06dIMgNdhzaqT4dKNPIvYHuDK6hOOv8qD1y9SdrM58VHK99iZG0fA6YCc_W_Sk3OmxBK0S9eefxswj-veHWyIcP1-/s1600/Lean+prep+-+easy%252C+quick+meal+prep+recipes+for+summer+-+chicken+kebab.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">There's</span> nothing unhealthy about this kebab & quite frankly, I prefer it to it's sloppy Joe's counter part any day!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Ingredients</span><br />
150g Chicken<br />
80g Kidney Beans<br />
1/2 Red Pepper<br />
1/2 Red Chilli<br />
As much lettuce as you desire<br />
1 Wholemeal Pitta<br />
Seasoning: Pepper, Garlic, Chilli, Paprika, Jerk Seasoning<br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Recipe</span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">1.</span> Dice the pepper, chillis & chop the lettuce.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">2.</span> Dice & pan fry - in a couple of sprays of coconut oil - the chicken, adding the seasoning along the way.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">3.</span> Once the chicken is cooked, slice the pitta down the middle & place into a bowl.<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">4.</span> Add your raw veg & cooked chicken & it's ready to serve!Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-58288053789190096482018-04-05T12:58:00.000+01:002018-04-05T12:58:05.028+01:0040 DAYS OF CLEAN EATING | MY LEAN FOR LENT RESULTS<div class="separator" style="clear: both; text-align: center;">
<a href="https://instagram.com/p/BgzF96DHlIa/" target="_blank"><img alt="40 Day of Clean Eating - My Lean for Lent Results - toned, muscle, weight loss, diet, abs" border="0" data-original-height="1050" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA-wKSZHDF7OkuIMgYX_4e4wn2KvOJZ2ey_ooIJjoPfjuPG_5gqT_6k70pQwsyot4DH7jtTkS7e-GbLPNfFQP8bqIU7X2IGdSz3LLMVsbw0gG4kX785JC5bfv3y3t50StahiEY9Vn7Kglh/s1600/40+Day+of+Clean+Eating+-+My+Lean+for+Lent+Results+-+toned%252C+muscle%252C+weight+loss%252C+diet%252C+abs.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">As</span><span style="font-family: inherit;"> you may recall, last year I gave up cheat meals, ate clean & stuck within my macros for lent. And as I got so much from it, I decided to do it again! </span><span style="font-family: inherit;">This year was a little different however. As I'd been bulking over the winter & consuming on average 300 calories more per day, I used this lent to help slowly reduce my calories back down to their maintain level, whilst eating clean & avoiding all cheats. And I'm proud to say I stayed strong for another 40 days!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>But what have I learnt through this process?</i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><i>And what have I gained?</i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">For</span><span style="font-family: inherit;"> one, I've learnt a lot about how strong will & determination can overcome my food cravings! And that after only a week, it got a lot easier to eat cleaner.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">My</span> taste buds<span style="font-family: inherit;"> also become a lot more intense. I guess by reducing sugar, flavourings & general rubbish in my diet, my </span>taste buds<span style="font-family: inherit;"> became a lot more fine tuned. This meant that even plain foods - such as chicken or plain toast - tasted a lot more exciting.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">As</span><span style="font-family: inherit;"> for my strength? As I have kept up the weight training & kept pushing my strength, I have managed to maintain (and in some areas even increase) my strength & keep my muscle mass gained from the bulk.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span><span style="font-family: inherit;"> also feel a lot healthier, more energised & more comfortable in my body when eating well. The knowledge that you're looking after your body is quite empowering & makes your glow inside & out.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">And</span><span style="font-family: inherit;"> finally, body fat percent... I have definitely noticed a difference, in terms of leaning out & seeing a little more muscle definition than before. I have started to loose some of the fat that was gained during my bulk & that motivates me even further to continue with this journey.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">But</span><span style="font-family: inherit;"> the main thing I enjoy about this is the challenge & the chance to restart & refresh my diet & eating habits. To anyone considering eating cleaner & giving up cheat meals, I would 100% recommend trying it for 40 days - even if it isn't lent!!! It becomes a lot easier after the first couple of weeks & you gain so much from doing so. So if you would like any tips on how to get started do reach out! What are you waiting for?!?</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-57685427913577680522018-03-09T07:28:00.000+00:002018-03-09T07:28:08.765+00:00Women Who Lift | 6 Seriously Badass Celebs<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/gal_gadot/" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, Khloe Kardashian, Gunnar Peterson, gal gadot, wonder woman" border="0" data-original-height="500" data-original-width="1042" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYOORkqWrJH-CqP_X8iq6OmKIPFwNLccJh0RD_KPpl6zAaM6L58Q07BWrm4sBBjNqDusywkvy-cb-ISNPgL0cOVb4qhVgpp2f0JZ4v4IgWQs3_GiisZGxVNoJkbHuXsFKCOzCJuBbQ-qN9/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+Khloe+Kardashian%252C+Gunnar+Peterson%252C+gal+gadot%252C+wonder+woman.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large; text-align: justify;">So</span><span style="text-align: justify;"> this blog isn't really one for celebrity news, but normally more organic posts - posts inspired by what I've learnt in my own journey & want to share. However, after reading more & more about the dedication & strong will of some of these starlets, I thought it would be only right to share. Especially since it was International Womens' Day yesterday! After all, they have some inspiring stats & stories when it comes to lifting! So here's a little run down...</span></div>
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<a href="https://www.instagram.com/kateupton/" target="_blank"><img alt="Women who lift, celebs, weight training, strong, kate upton" border="0" data-original-height="368" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJj19U9hblYYQwi9OJVkwGW54zOXemGbZmrlQ5Ozpc_Rkd6vSg9Sx-KeyD_NDZhaDwEbi464PgGJSPczhBK8-yjYYBnHOpiGIAXXfSHvMmw-N_aUbaheXL5OXv1l0f7sMeUhwNVXoBLJlN/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+kate+upton.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">1.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> K A T E U P T O N | </span>"To me, exercise is about working really hard in the gym to be healthy & feel good & confident about my body. Weight training helps me do that the best... I changed the battle inside my head to be about strength & having balance in my life instead of fitting into a pair of jeans." Kate can currently hip thrust 102kg & sled push 227kg!!!</div>
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<a href="https://www.instagram.com/sallylouisep" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, emma stone" border="0" data-original-height="367" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhePQZqr5037ON8BZCWJhF-0bkfzQL-S3GQAci2Wpw0koUcTVUFoLDO0x_by2qHUseNFS4j6QXbYjRhzMfqag1hL2cld8G1v6DFeg1fMrZO7p3OJ_QrwOOCwBa2khVW_mqUSzMFNRU-mymZ/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+emma+stone.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">2.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> E M M A S T O N E | </span>For her film 'Battle of the Sexes', Emma packed on 15lbs of lean mussle in a short amount of time. She cut down on the cardio & instead focussed on lifting heavy - 90kg sled pushes & 84kg deadlifts! Impressive!</div>
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<a href="https://www.instagram.com/chelseahandler/?hl=en" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, chelsea handler" border="0" data-original-height="467" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDGGahxizwkQLcJiLxIg53tfhNvchg-V-PzcHJgqzDMiqb46Tvpu2B4PzIhjhT9YLE_cglRRcEBQE4b_WxD9GO95ADP4EidIjFrr9QnzvfqlZyyhORoS532fH9iMUZhCJa1Ly7DMVZrB9v/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+chelsea+handler.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">3.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> C H E L S E A H A N D L E R | </span>227kg sled pushes - need I say more! That will likely be nearing 4 times her body weight.</div>
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<a href="https://www.instagram.com/gal_gadot/" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, gal gadot" border="0" data-original-height="433" data-original-width="992" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJDa7GNIntbZi1OgJzzbyeu8FRBynYjwMw4D1a_KT2gqb3LFxC_eEP3P2_GEjQLFiP4lTjxns_IcWLNqCylnVzikcoMcnHv1wxyHhlhiCV2HyaHaOWjQ2c9uSLhQBNcZidcRczp9y_bV-E/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+gal+gadot.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">4.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> G A L G A D O T | </span>The 'Wonder Women' star is a pure example of tenacity. Prior to the film, Gal could not even do a pull up. However, after 6 months of training 6 hours a day, she has packed on an amazing 14 lbs of muscle. The workouts included 2 hours of fight coreography, 2 hours of horseback riding & 2 hours of gyming, including intense weight training. Now I know this is <u>extreme</u> training, but you have to admire that dedication & will!!!</div>
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<a href="https://www.instagram.com/ddlovato/?hl=en" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, Demi Lovato" border="0" data-original-height="600" data-original-width="892" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEP6kYYj4_Eut3aZCNwhVV-u5Z3iLPo4POSTXgaAo8RuVC0a4o0WwbQZ88_ge-9571HosAMV_jD7PcdD_c77_7rc26LZuHgoX0dTSyI6sBYqf8GuhrgpLzHlGC93Mf-9dbiquJzOTNZcfF/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+Demi+Lovato.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">5.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> D E M I L O V A T O | </span>Uses strength training to help combat stress, anxiety & her relationship with food - to keep her mind & body health. "My trainer will make me look in the mirror while I'm lifting weights or doing squats so I can watch my muscles forming... It's encouraging to see myself getting strong. Now I get exciited about seeing muscles instead of bones."</div>
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<a href="https://www.instagram.com/KhloeKardashian/" target="_blank"><img alt="Women who lift, celebs, weight training, strong, workout, Khloe Kardashian, Gunnar Peterson" border="0" data-original-height="555" data-original-width="1134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKyPN22cScspN8EZn3Opru72nt4rcjq7OPNBF7Ewsm_0_T3OC6_DYJ1TMlo0hmqEdS27fxb2l5mvQ0tu5v1wR-o-FgikeXg6MeAoW5Nab4q7uPKiGR_3tNJuAxb9G9IC2kFxBYmiNduug-/s1600/Women+who+lift%252C+celebs%252C+weight+training%252C+strong%252C+workout%252C+Khloe+Kardashian%252C+Gunnar+Peterson.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">6.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> K H L O E K A R D A S H I A N | </span>We all know Khloe for her 'Revenge Body', but behind the beautiful body is a determination like no other. Once again, it's not just about the body, but about a happy, healthy mind for Khloe. Just head over to her instagram for an example of how hard this lovely lady trains.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span> hope this inspires you to go out & challenge yourself even further! There's no better feeling than breaking your own records & nothing more addictive when you work out. In the meantime, I would love to hear who inspires you! Happy workouts!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-85007109244377849622018-02-22T12:53:00.000+00:002018-02-22T12:53:26.309+00:00My First Ever Bulk | What I've Learned & What I've Gained<div style="text-align: justify;">
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<a href="https://www.instagram.com/p/Be6FrZjDtM1/" target="_blank"><img alt="My First Ever Bulk, What I've Learned & What I've Gained, eating clean, meal prep, carbs, protein" border="0" data-original-height="767" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZzOeQzdjzykw-fMYbdZqbsyOQGvCGVmPetoALV5gPjWNQe9JBg-KZonVj6fdV65eToFzj72gBFdPmmONZNf26YV0FZnXdtV2HxXl-s1iCvInl7YcEsHgSkr16RxHppg1gLy3Ey5_VyrMS/s1600/My+First+Ever+Bulk%252C+What+I%2527ve+Learned+%2526+What+I%2527ve+Gained%252C+eating+clean%252C+meal+prep%252C+carbs%252C+protein.jpg" title="" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The</span> first thing I noticed when doing this bulk was how lovely it was to have a few extra calories for the winter months! I started my bulk in October & lasted for 4. But why did I chose to bulk? It was partially because I wanted to gain strength & muscle, but mostly because I enjoy a challenge. I wanted to explore the unknown & experience for myself what I have seen so many other people do. I also wanted to test the correlation between my food & my training & learn a lot more along the way. All of which I have now experienced.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">As</span> I mentioned, the bulk lasted for 4, where I slowly increased my calorie intake by 50 a week, until I was eating 350 extra calories a day. My macros were 30% fat, 30% protein & 40% carbs initially - with the emphasis on carbs to consume my extra 350 calories. As for my foods, they were mostly clean (around 80%), as although you're bulking, you still need to fill your body with good, useful foods - unfortunately not donuts & take outs... Then it came to my workout. I've been training around 4-5 times a week - a few more rest days to allow my muscles to rest & repair. My training has been more strength focused, really pushing myself - less reps, more sets, heavier weights & longer rests. And admittedly cardio needs building up again! I have been incorporating my cardio into HIIT ab sessions instead. For more details of how to begin a lean bulk, have a read of <a href="http://pinandtrim.blogspot.co.uk/2017/10/winter-is-coming-new-fitness-goals-diet.html" target="_blank">this post</a>.</div>
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<a href="https://www.instagram.com/p/BfHAShRn8YE/" target="_blank"><img alt="My First Ever Bulk, What I've Learned & What I've Gained, workout plan, weight training, back, shoulders, gains, weight training" border="0" data-original-height="653" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTYOuRdf4NQoae712j7Fxtc-wLM9mpToBVpAWriZ8enf0nnEqEIjY7FPQdkdRNgcr7UoYpcqLwMi6DODntQu0lnefFm1V1jm3-6EFPZK97HaQ6ZfX9IHLzis4SZX326Y7RjV7Zr4HLHvB8/s1600/My+First+Ever+Bulk%252C+What+I%2527ve+Learned+%2526+What+I%2527ve+Gained%252C+workout+plan%252C+weight+training%252C+back%252C+shoulders%252C+gains%252C+weight+training.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Now</span> onto the important bit. What have I learned & what have I gained from this experience?</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have learnt to love my body even more so. Yes I've put on a little round the edges, but I know it's only temporary, that it's part of a process & that I am proud of just what my body is achieving. So honestly, I don't care. This is the first time in my life I can say I don't care about putting on weight!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have learnt how much extra food my body can consume & not blow up like a balloon! I feel I now have a more trusting relationship with food - as in if I go over my calories, with the right foods & am training, I know the calories are being put to good use. I guess I know more about fuelling my body now.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have learnt how nice it is to eat the extra calories over winter. To have more constant meals & snacks. I don't know if it's mind over matter, but I feel like it kept me a little warmer over winter, having a hearty hot meal at lunch.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have gained so much strength. 3 months ago, I was just about squatting my bodyweight & now I'm upping my squats by 5kg each week - currently on 85kg. And every single time I squat or deadlift or lift a little more, I feel a buzz of excitement!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have gained confidence with my lifting. Before the idea of lifting so much was daunting, but I am learning to break through that fear, as I know that is the biggest thing holding me back. If my form is good, I have a spot & I increase the weight slowly, I have confidence that it will be ok.</div>
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<a href="https://www.instagram.com/sallylouisep" target="_blank"><img alt="My First Ever Bulk, What I've Learned & What I've Gained, workout plan, weight training, abs, muscle, lean" border="0" data-original-height="530" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeOhW_TFO5Q9rmmaj1iNmuBMJarMVgQ0zhxkri8H89tyvXtT8-utdzVF46sCxUc4i46o9pcRgQK-wm5dz6e9C_tOWrc9iJQhq_7muyD4xjpLedWNDdjjZiTioUj9DP90dgn-54bb0t_xg/s1600/My+First+Ever+Bulk%252C+What+I%2527ve+Learned+%2526+What+I%2527ve+Gained%252C+workout+plan%252C+weight+training%252C+abs%252C+muscle%252C+lean.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">And</span> I have gained weight! 2kg to be precise. Body fat percent has increased by only 1% - chuffed / shocked it's not more! And muscle? We'll I've gained almost 1kg - which I am so pleased about, considering how much harder it can be for women. I am also surprised since December & January I was sick & not eating much for a few weeks.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span> with all that said, yes I am really happy I tried bulking. Will I do it again? Hell yes!!! Same time next year I think. I have gained so much more than muscle on this journey, but strength, pride & confidence. I also feel so much more at piece with my body, with every new adventure I take in fitness. I appreciate my body more & love it for what it has achieved, so to hell with any haters! Plus, I'm convinced my ass has grown (should have done after all the squats!) - so win win all round. Next stop? <a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank">Lean for Lent</a> - slowly bringing my calories down to maintain & eating IIFYM for 40 days, followed by easing into a cut for summer. Feel free to <a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank">join me</a>! :)</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com1tag:blogger.com,1999:blog-5929386788037763288.post-56836872831965758432018-02-13T12:10:00.000+00:002018-02-13T12:10:22.826+00:00Lean for Lent 40 Day Challenge | Coming to the End of My Bulk<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bd3BmFAnYmh/" target="_blank"><img alt="Lean for lent, end of bulking, Girl gains, fitspo, abs, bulking, cutting, motivation, muscle" border="0" data-original-height="704" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitpHnbhfQbIoYvYBYBihHUL1eiJj3ERyfqZ-yHHPGSPbyqhZ9lwc5iRvSA4Kn3ddTnFE92NCCKvUjV04POUCDcOpNj8PhZpVbGxyMdF1bIcJKP25uCbtghm9mB8ehv8zUpcAcSqT9fWgjv/s1600/Lean+for+lent%252C+end+of+bulking%252C+Girl+gains%252C+fitspo%252C+abs%252C+bulking%252C+cutting%252C+motivation%252C+muscle.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">What</span> day is it today? Pancake day! But it is also a very exciting day for another reason - it's lent tomorrow, which marks the end of my very first bulk & the start of me slowly cutting. And I want you to join me with my <a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank">Lean for Lent Challenge</a> - 40 days to a healthier, fitter you.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span> want to share with you all what I have learnt from my first ever bulk & why I think everyone should give it a go. But for now, lets focus on lent. Lent has always been a time for giving things up, but it can also be a great chance to start again or make some positive changes. So I am bringing back my <a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank">Lean for Lent 40 Day Challenge</a>, to help encourage people to embrace this time & make a few steps towards a healthier lifestyle. All you have to do is <b><a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank">sign up</a></b> to my blog now, to get your free guide + weekly meal plan + workout plans.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span> what exactly am I doing for lent? Like last year, I want to give up cheat meals, eat mostly clean foods & stick within my <a href="http://pinandtrim.blogspot.co.uk/2017/05/master-your-macros-ultimate-stress-free.html" target="_blank">macros</a>. For me, lent is a chance to focus on my food & getting on track with a really good balanced diet. And through doing so, last year I leaned out a lot - just in time for summer! And this year? This ties in great with my bulk coming to an end - where I will slowly decrease my calories, so that I am back to my maintain level.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Want</span> to join the me? <a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank"><b>Sign up to Lean for Lent</b></a> for free now, for a heap of ideas of what new healthy habits you can try over lent - from exercise to food to lifestyle. I hope to see you join me & good luck! :)</div>
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<a href="http://blogspot.us14.list-manage2.com/subscribe?u=b54a3946c9e362f0d3fa456f1&id=5a00bdaf05" target="_blank"><img alt="Lean for lent, 40 day challenge, healthier you, get fit, free" border="0" data-original-height="323" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIl7k9j6FwUDWEwRG33FpMLrVW4nFbxwjaJNketdf7h9PxlmFPoUlEKzgj6bpIzBVFnNBUikkYf9Q7SkfZieTCEVRk58wwxYbu6khosGyMfvmMoDkb4e1-zVbV_KcqHiN6mOOxxJJiocog/s1600/Lean+for+lent.jpg" title="" /></a></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-49243784980812843142018-02-01T12:57:00.000+00:002018-02-01T12:57:00.228+00:00Been Sick? | Getting Back on Track After Time Away<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bei1_bxH6gJ/?taken-by=sallylouisep" target="_blank"><img alt="Been sick- getting back on track after time away, building strength, gym, get fit, muscle," border="0" data-original-height="1003" data-original-width="840" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVRtuRiTT1OTJvSsFPyffjTiTw-5rs3cuoSHqLGVJS1OQo4DwJHUFtCHlrf1WJT01MGh13SjUkFwpXGBMAqcRH89trykWgTPmR_eg8s5Q5DW1kEKAfnQJ8YmmOo_uUWvZ0vnJ0p1BWYIPd/s640/Been+sick-+getting+back+on+track+after+time+away%252C+building+strength%252C+gym%252C+get+fit%252C+muscle%252C.jpg" title="" width="535" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large; text-align: justify;">Who's</span><span style="font-family: inherit; text-align: justify;"> been ill over the winter months? Not just me then! Sometimes it comes from nowhere & knocks you for six. Well a week ago I suddenly came down with something - headache, fever, exhaustion, chesty cough & a cold all within a day. Who knows what it was - but it knocked me for six! Obviously I didn't feel like the gym, for a whole 7 days! The only food I could stomach was complete junk. And my enthusiasm for Meal Prep.... well let's just say there was none, I haven't even checked how much protein I'm eating this week, let alone any other macros - not like me.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">But</span><span style="font-family: inherit;"> with all these nasties about this year, how the heck do you get back on it, after a week of feeling so weak? Especially since after a little time away, it can be quite daunting jumping back into it. My best advice? Just start - no matter how big or small - start getting back into a normal routine & you'll soon feel much more like yourself. Here's a few ideas of how to ween yourself back in slowly:</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">M E A L P R E P | </span><span style="font-family: inherit;">You probably don't feel much like spending a few hours in the kitchen this week? So instead, go back to basics with your Meal Prep. Healthy curry shop brought source & just chuck in the chicken, veg & rice? Or fancy something plainer? Just roast some chicken breast & veg together with rice? Or like me, buy soup this week & make a batch of tuna sandwich filler. Keep it easy & nutritious this week.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I N T U I T I V E E A T I N G | </span><span style="font-family: inherit;">Planning out your macros may also not be at the top of your list, so soon after being ill. Instead, really listen to your body. Eat when it's hungry, stop when it's full & fuel it with good, natural foods. You can go back to calculating macros another week. After all, you should have a good idea of what you can or can't eat in a day from previous weeks.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">S T R E N G T H T R A I N I N G | </span><span style="font-family: inherit;">My illness came with the most horrendous chesty cough, which as a result meant that cardio was particularly hard at first. I just kept coughing! Instead I decided to take things slow & concentrate on challenging my strength, rather than a rapid workout. High weight, low reps & lots of sets, with good rests in between. This meant I was working my muscles hard, but not pushing the pace too quick for my first trip back to the gym. Try focusing on moves like deadlifts, squats, chest press, pull ups, press ups - key moves to challenge your strength. I even hit a personal best, after my 7 days out - 60kg deadlift. Happy to see I hadn't lost it!</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">F R E S H A I R | </span><span style="font-family: inherit;">Go for a walk & breath it in! Don't stay hidden away indoors. It's vital to making you feel like your healthy self again & a speedy or challenging walk is a great way to get back into fitness.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">H Y D R A T I O N | </span><span style="font-family: inherit;">Drink a lot & flush out the nasty bug. Water, water with lemon (for added vit c), green tea - just keep the hydration up & this will also help you feel like your old self in no time.</span></div>
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<a href="https://www.instagram.com/p/BeQxtFynKzO/?taken-by=sallylouisep" target="_blank"><img alt="Been sick- getting back on track after time away, eating healthy, meal prep, eat clean" border="0" data-original-height="714" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaEz6rRjE3Z2hlRQG4qm5DRnqTIUy7Oti1WrKwbQviMiQodOi3NPioApN7aPrrmLtYFim0jcO6qciqvSBCrI3MOirXl-jeFmjBvGOCEwieEdUOCI6RQ5isKFyIONpBAhymjpwnNYxU1Adx/s1600/Been+sick-+getting+back+on+track+after+time+away%252C+eating+healthy%252C+meal+prep%252C+eat+clean.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Hopefully</span><span style="font-family: inherit;"> that's the last of the winter bugs, as we get closer & closer to spring! If you have any other tips of what gets you </span>re-motivated<span style="font-family: inherit;"> after a long time away - leave a comment bellow! I'd love to hear them.</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-13875378638749671542018-01-25T13:06:00.000+00:002018-01-25T13:06:18.393+00:00All or Nothing | Restrictive Eating & the Importance of a Treat!<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/Bd-5nXoHfAz/?taken-by=sallylouisep"><span id="goog_221226973"></span><img alt="Restrictive Eating & the Importance of a Treat! - homecooked recipe meal prep" border="0" data-original-height="712" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoShLS-xE1KNXD_4FdURoUiFFZgZrEwkXXsmkFCn0tcjKloEe28cYv83F29tnt_yCixWdbQRX-l_50fHedsdTVLbiw9UCnaY4YqkHUJHOecZ09qBTNMS6N33WFp3cD_CeKmQA29EPQWIGQ/s1600/Restrictive+Eating+%2526+the+Importance+of+a+Treat%2521+-+homecooked+recipe+meal+prep.jpg" title="" /><span id="goog_221226974"></span></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">How</span><span style="font-family: inherit;"> many diets have you sampled in the past? There are so many out there claiming to do wonders, but are they actually healthy for you?!? Low carbs, fasting, low fat, no sugar... all these types of diets have 1 thing in common, they're restricting you. And a healthy, balanced diet is not about restriction, but about moderation, of all food groups; our bodies need them all. Instead they act as a short term solution to loose weight, rather than teaching us good habits to take forward into the future.</span></div>
<a name='more'></a><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large; text-align: justify;">Instead</span><span style="font-family: inherit; text-align: justify;"> look for a program that encourages you to try healthier options, instead of taking things away. A huge learning curve for me, was when I trialled Davina McCall's Get Fit with Davina. The meal plans encouraged you to eat clean, eat often & eat a lot! It taught me just how much clean food I could eat in a day & still be in my macros, whilst keeping me full & being delicious. And after the 5 weeks, I had built a habit to live by - eating cleaner & enjoying it far more than my previous diet. Unfortunately, that program is no longer available, but I would encourage you to have a look round some of her alternative meal plans.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">However</span><span style="font-family: inherit;">, even the concept of eating clean can become a little too restrictive. We can become so focused, that it becomes all or nothing. If we stumble, we have a habit of throwing in the towel. Why? Because we're still restricting ourselves a treat. It is so important to allow a little something, to keep your diet a sustainable one. What works for me, which might also work for you, is the 80% clean, 20% not, food ratio. This means the majority of my day is filled with nutritious, natural foods, but it still allows me my 1 homemade cappuccino, a couple of biscuits (try oat biscuits for a healthier option) & a small portion of chocolate every day. Plus I will also indulge in a cheat meal once a week. So overall, great diet! But the reason I am able to stick to it, is because I know when my treats are coming, making healthy eating much more enjoyable.</span><br />
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<a href="https://www.instagram.com/p/BeLnZzMl-9h/?taken-by=thetinytank"><img alt="Restrictive Eating & the Importance of a Treat! - balance happiness health the tiny tank" border="0" data-original-height="802" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOGB8q2OOZ1n_I2RexiOE9Pl3UlOrCrWzMOwPn-cggFi3CMmeyP2aIjzofYeGBzf7Z5NC0chPIBU_nhZMaWqIS8jEGGbsYvplpNxw6EJj1sYk5h9qdPiP6Ub7M0_DM0UIW3cTygP32oK_B/s1600/Restrictive+Eating+%2526+the+Importance+of+a+Treat%2521+-+balance+happiness+health+the+tiny+tank.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Coincidentally</span><span style="font-family: inherit;">, whilst writing this, this post from </span><a href="https://www.instagram.com/thetinytank/" style="font-family: inherit;" target="_blank">The Tiny Tank</a><span style="font-family: inherit;"> popped up on my Instagram feed & I couldn't agree more...</span></div>
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<span style="background-color: white;"><span style="font-family: inherit;"><i>"Sometimes I’ll get inboxes like “do you ever eat crisps/chocolate?”, “do you work out everyday?”. This all or nothing concept is perpetuated so strongly by the diet industry that we are often lead to believe that it is virtually impossible to get to the point we want to be without sacrificing a huge amount. Of course there are some instances where I make more mindful choices, however; I don’t have meal replacement shakes, I go out once or twice a week, I eat dinner after 9pm (lol bc you can eat whenever u want we need to stop this myth), I eat chocolate almost every day, carbs make me happy so I eat them often and with pleasure, sometimes my source of carbs is pick and mix, I don’t workout everyday. I want to deconstruct this idea that there is a perfect way of achieving your goals, you simply have to find nutrition/training that you can stick to and THAT is what will work. It doesn’t matter what it is, consistency and sustainability is key. Don’t give up your favourite things just to lose that extra bit of body fat. Sure move more and eat better- but that is it. I know there’s so much bullshit to wade through but if we all wade through it together there’s light at the end of the tunnel and probably a glass of prosecco and or wine."</i></span></span><br />
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<a href="https://www.instagram.com/p/BeOJMmtnEEw/?taken-by=sallylouisep"><img alt="Restrictive Eating & the Importance of a Treat! - happy lifestyle healthy" border="0" data-original-height="811" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqKUxA3sd2_hWeOsp9YmkKAoXLWXsvn7VbNP1YjKkUmwIqVS4Qy96GLVjJ8VP6T5-gmxTAV8vq1IrJQN_PC116ppyeWKGXQk6OT5ox1M446_CeVVjoJjFZzK0EpBf3Bo7PTXuFCilGYc7b/s1600/Restrictive+Eating+%2526+the+Importance+of+a+Treat%2521+-+happy+lifestyle+healthy.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">So</span><span style="font-family: inherit;"> my advice? What do you miss the most? White bread, chocolate, cake, crisps? Allow yourself a small portion of your favourite food each day - such as a slice of white bread or 30g chocolate. And remember that all important cheat meal. With that, your new healthy lifestyle will be a lot easier & a lot more enjoyable!</span></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-2982700288356339772018-01-11T12:19:00.000+00:002018-01-11T12:19:18.458+00:00The Trick to Finally Getting Fit | Make it Work for You!!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BcDJ0tLDZyc/" target="_blank"><img alt="The Trick to Finally Getting Fit - Make it Work for You!!! Meal prep, meal plan, packed lunch, what i eat in a day" border="0" data-original-height="567" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIpWXWAvtbwM07IwZ_trdbtu_YsLB48DriiA5_YASqpYFY8ffuxfEGlqYgKEXaN8D4qnCcsmEtCYoQ9Iys4vnjCmSKaOUJqGidRvuVmTWCW1Lm825GwpOVWf4JmTxLFs8y1bo0EPO9KtTh/s1600/The+Trick+to+Finally+Getting+Fit+-+Make+it+Work+for+You%2521%2521%2521+Meal+prep%252C+meal+plan%252C+packed+lunch%252C+what+i+eat+in+a+day.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">How</span> many times have you given up on a fitness regime? Me? Definitely a few. Detoxes - done a couple of times, hated it, never again. Cardio only - did for several months, hated it, found it very hard to pluck up the enthusiasm for the workouts. Diets - got overly strict with them, hated it & reverted back to normal.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">The</span> one thing in common - I hated what I was doing. There was no passion, instead I was looking at it purely as something I must do, not even considering the fact that it should be enjoyable too. And that was my falling point.<b> When you find what you love, you will succeed!</b> Since those days, I have found I love weight training, a little yoga & eating an 80% clean diet, which I <a href="https://pinandtrim.blogspot.co.uk/2017/01/meal-prep-101-ultimate-beginners-guide.html" target="_blank">meal prep</a> for the week ahead. Why does this work for me? Because I enjoy it, every step of the way.</div>
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<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="The Trick to Finally Getting Fit - Make it Work for You!!! Get lean, gym, workout plan, abs, bulking" border="0" data-original-height="530" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdYrcJYJy6hQrfWb1SMAvQV1Xb-bR5Uh9QTsfsN-vEsRM6RD0dpk5VFkryPJUc24F-ZWoPy4dEQarh-eRasCwpRF06h9VcGd3jSiwqQDHlIrWtw_oFr2P3odGx1w8wZgh0c5mMnf5dS940/s1600/The+Trick+to+Finally+Getting+Fit+-+Make+it+Work+for+You%2521%2521%2521+Get+lean%252C+gym%252C+workout+plan%252C+abs%252C+bulking.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">However</span>, that might not work for you! We are all different. To really succeed, you need to look past the fads, the sales pitches & what your best friend recommends to loose pounds in weeks. You need to try a range of things & find that special thing that you enjoy. Something to give you enthusiasm when you're tired, when it's cold & dark outside or when temptation is calling. But how do you find that special something? Here's a few things to consider:</div>
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<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Make it fit!</span> If you already have lots of commitments & are planning to workout every night, you are already setting yourself up to fail! Have a serious think about how many workouts you can realistically fit in. For example 3 x 1hr sessions, 5 x 15 minutes... You will then be pleased when you succeed each week & you can always add to this & do more. But please don't set yourself up to fail.</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Try everything!</span> In both fitness & food. Try new recipes, take on new nutritional advice, find that Youtuber you can really connect with to inspire your eating. Does meal prep work for you, meal plans, clean eating... Take a free trial at a gym & ask about personal training, weight training, HIIT etc, try every class available, try running, cross fit, boot camp - but please do not sign up to anything - ie. 12 month contracts - until you find that thing that you love.</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Avoid the fads</span> - Fads are exactly that; short term popularity & full of hot air. A bit naff really. Don't get won over by advertising or celebrity endorsement. Remember, it's about what works for you, there are no promised quick fixes. Especially if you do not have the passion to put in the effort.</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Avoid diets too</span> - Restricting yourself will also be setting yourself up to fail. Instead of looking at being healthy as an end goal, which only takes 3 months, look at it as a lifestyle change. Instead of saying, I am going on a low carb diet, educate yourself in what the body really needs for a healthy diet. Find out your calorie intake for a day. Explore new recipes. Add the occasional treats - for me this is a small amount of chocolate in the evenings & a cheat meal once a week. But please do not completely remove something from your diet that you love. It will only make you miserable, instead just reduce it & balance your diet. Have a little read of my <a href="http://pinandtrim.blogspot.co.uk/2017/05/master-your-macros-ultimate-stress-free.html" target="_blank">Master Your Macro</a> guide, if you're unsure of where to begin!</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Take recommendations, but don't rely on them</span> - It's great to hear what works for others & it may also work for you! But you won't know until you try. Don't be too hard on yourself if it doesn't work. It just might not have been right for you.</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Slowly but surely</span> - Make small positive changes & you'll head in the right direction. Try to do it all at once & you will most likely stumble. Instead, slowly build up the number of workouts & their intensity & each week try to make your diet a little healthier & more balanced than the week before. This will allow things to become a habit more naturally & stick for life. Plus they will get a lot easier!</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Diet & fitness go hand in hand</span> - If you want to see real results from your fitness goals, you can't have one without the other! With that said, you don't need to go extreme either. Just have a healthy balance. Find what food plan & workout works for you & improve on them gradually, month by month</li>
<li style="text-align: justify;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Plan your treats</span> - Where I always used to fail was giving into temptation. Why did this happen? Because I was restricting myself too much. Now I have a small treat a day, that fits into my macros & a cheat meal at the weekends. However, if you do trip & give into temptation, don't dwell on it! Just press forward the next day!</li>
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<a href="https://www.instagram.com/p/BdQifl8jCrx/" target="_blank"><img alt="The Trick to Finally Getting Fit - Make it Work for You!!! Workout Plan, weight training, leg day" border="0" data-original-height="644" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj21QJHI6Qt1MOBpQaUd39R9E74taINf9NA3BmeYxt4Q__YbWgcELmnaz5MlM4sRKAOsvQ209nJASiE76qKpA3zizoLdfEz7DYr7z1e27HftX4GY_CehNymFU71AFXNdM0iiJeFd6dhiuUd/s1600/The+Trick+to+Finally+Getting+Fit+-+Make+it+Work+for+You%2521%2521%2521+Workout+Plan%252C+weight+training%252C+leg+day.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">We</span> are all different - gender, height, weight, build, activity level, metabolic rates, likes & dislikes. And this is why so many diets & fitness fads don't work for you. I promise, once you find something that you love to do, they'll be no stopping you! <b>Success comes from being motivated & inspired & that comes from loving the journey.</b></div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-42680906529490232982018-01-04T12:08:00.000+00:002018-01-04T12:08:04.910+00:00Looking Forward | Creating New Goals & Coping With Stress in 2018<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BdYIBsAjwQQ/" target="_blank"><img alt="2018, new years resolutions, new goals, fitness, health, stress, anxiety" border="0" data-original-height="685" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBlFk7_3WaQr7-MyYZPZZPiSlDhmTNVaYLsns_qu0irMjsgXuafNzdtE-rc-6H1vx8Pt28-x1I2lLXLSe2Hkk-EiBQgi7G-FjSRJ73_7gPKc7tzbJi3OKK83j0rnUGDlEOvcSu21Lusrgh/s1600/2018%252C+new+years+resolutions%252C+new+goals%252C+fitness%252C+health%252C+stress%252C+anxiety.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">What</span> a year 2017 was!!! Personally, I think it has been the year I have grown the most & progressed - new jobs, new passions & growing up ever more! However, it didn't come easy. You might have noticed a lack of me in the last couple of weeks & that's because the last fortnight of 2017 has been rather tough for me. I've had family in & out of hospital, needing more care & attention from the ones around them, my cat went missing & I've been pretty ill - which I think was down to stress. So something, my blog, had to give a little!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Why</span> am I telling you this? Because I want you all to know <i><span style="font-family: Georgia, Times New Roman, serif;">it is OK to have a break at times!</span></i> That sometimes, circumstances change & you have to step back from your goals & plans. If that prevents you from becoming overwhelmed & run down with stress, <i><span style="font-family: Georgia, Times New Roman, serif;">it is important to take time out for you.</span></i> Your goals will still be there to chase when you're feeling stronger!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Another</span> key bit of advice? <b><i><span style="font-family: Georgia, Times New Roman, serif;">Do not dwell on the past!</span></i></b> It can't be changed, look to the future & stay positive!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">With</span> that all in mind, I am so ready to kick start 2018 with my new goals, ambitions & resolutions. Not sure what your New Years Resolutions are yet? Well have a read of <a href="http://pinandtrim.blogspot.com/2017/01/well-being-fitness-goals-how-to.html" target="_blank">Well Being & Fitness Goals - How to Reassess</a>. Here are my 2018 goals...</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">1.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> S T R E S S |</span> I am such a big stress head! I think this is partially because I set my standards quite high & try to squeeze in too much. So this year, I want to let go of anything out of my control & try to fit in a little more me time. Easier said than done, but I am really going to try!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">2.</span><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"> B E M O R E L I K E K I M M Y S C H M I D T |</span><b> </b>Not only am I a stress head, I can also be a bit of a negative Nancy! So I really want to flip that upside down & be more positive about everything. Ever seen The Unbreakable Kimmy Schmidt? If not, go binge! I would love to be that happy & positive about life. So mission positive mindset is ago!</div>
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<a href="https://img.buzzfeed.com/buzzfeed-static/static/2015-03/7/22/enhanced/webdr03/anigif_enhanced-23302-1425786041-2.gif" target="_blank"><img alt="2018, new years resolutions, new goals, fitness, health, happiness, positive, kimmy schmidt," border="0" data-original-height="442" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz95YxX6jrk8qCY1Q6262kA5m9NEOWTSKIswkBCGr9D1e607YvlYKhYb0-sJJZbvJpDHVwF4OcGM8BJ_OhQtDrsDfPGewiDBJNThSi9HNwqNeaD1i4sPaX3GxW4uprWaIpld1cBeI0ZTiP/s1600/2018%252C+new+years+resolutions%252C+new+goals%252C+fitness%252C+health%252C+happiness%252C+positive%252C+kimmy+schmidt%252C.gif" title="" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: x-large;">3.</span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> B L O G B L O G B L O G |</span><b> </b>I've been running this fitness blog for a year now, but I am ready to take this up a notch. It's time to research, draw up a plan & start developing. If you have any ideas of what you would like to see in the future, please let me know :)</div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: x-large;">4.</span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> I N V E S T I N M Y F U T U R E |</span><b> </b>My boyfriend & I are aiming to take the first steps to getting on to the property ladder. We have a lot of research to do & more saving, but this is such a focus of mine this year. It's time to save, save, save!!! Very exciting.</div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: x-large;">5.</span></span><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"> R E A S S E S M Y F I T N E S S G O A L S |</span><b> </b>This year I really want to challenge myself! I am quite happy with my diet, so these goals will be mainly gym based - such as my short term goals - to squat 75kg, build upper body strength, be able to do 5 consecutive unassisted pull ups. But I also want to find something to train for this year - a charity event, an assault course challenge or a competition of some sorts - something to really challenge myself & focus my mind.</div>
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<a href="https://www.instagram.com/p/BcdDvzNDAfX/" target="_blank"><img alt="2018, new years resolutions, new goals, fitness, health, gym, weight trainging, bodybuilding, weight loss, abs" border="0" data-original-height="530" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj4mU4mPwGeR_2SbNw9CznaIagErx84bsUVtbK4BR0bgLh3tpSOPUGnp8ucgu0Hq1ayuSuD7eTbuP0gdM-26xjBw0njL06YM4EadYzX-de3MOBtZzdaOxz6VTJG5Ar6CAb5FKvS1mqiZ4n/s1600/2018%252C+new+years+resolutions%252C+new+goals%252C+fitness%252C+health%252C+gym%252C+weight+trainging%252C+bodybuilding%252C+weight+loss%252C+abs.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span> would love to hear what you have in store for 2018! Remember, the new year is a great time to look forward & start afresh - so don't waste the opportunity. Stay positive, stay inspired & stay committed & 2018 will be your year to shine!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-45784312331407325492017-12-14T12:15:00.000+00:002017-12-14T12:15:47.423+00:005 Ways to Help Someone this Christmas | For as Little as £1!<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/sallylouisep/" target="_blank"><img alt="Help Someone at Chritsmas, Charity, Joy, Hot Meal, Homeless, Recipe, Budget, Nutritious" border="0" data-original-height="682" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVerDw1muvXDk7fGguOecaXaMtznK9SUqhTgtgZv7g8eDoD9tXW3GY7F2CazGtL8cZ0L2xX1NeTPSTPDY5Xfny-6dMdjGEX_eTHwyR4915FODEZbvfCDjRK_LUo1GmqUo89SSZMJbujP1P/s1600/Help+Someone+at+Chritsmas%252C+Charity%252C+Joy%252C+Hot+Meal%252C+Homeless%252C+Recipe%252C+Budget%252C+Nutritious.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Christmas</span> is the time for love & joy, to be celebrated amongst family & friends. But for some, Christmas is just another day; another day of loneliness, another day of surviving. So this Christmas, I ask you to look past the commercialisation that Christmas has become & embrace the side of caring for one another. Whether it is a little gesture, close to home or a huge one, just help somebody in need this holiday! Share the love!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Not</span> sure where to begin? Where here's a couple of ideas, starting from as little as £1!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Imagine</span> how tough it must be, sleeping on the streets during this time of year? It is freezing! Or perhaps if you are home alone, you can't afford the heating bill & you rarely go out. Giving the gift of a hot meal & a little company can brighten somebodies day! Buy a couple of foil trays, to keep the food warm & plastic cutlery - which you can pick up so cheap from any £1 shop. Meal ideas? Try to go for something nutritious & filling; think slow cooker foods. Perhaps chicken casserole or risotto. Or perhaps a chilli for under £1 per serving? Head to your nearest Lidl or Aldi & cook this up in a wok!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Ingredients (serves 10):</span></div>
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<li style="text-align: justify;"><b>1kg Brown Rice</b> - very filling, brown to prevent discomfort / bloating - £0.15 / portion</li>
<li style="text-align: justify;"><b>350g Mince</b> - 1 packet, full fat, adds flavour, inexpensive - £0.30 / portion</li>
<li style="text-align: justify;"><b>Veg</b> - Here you can really add cheap, filling, nutritious bulk! Include your onion, then add whatever you feel. Peas, carrots, pepper, tomatoes. Also try canned or frozen to be able to buy more with your budget - £0.25 / portion</li>
<li style="text-align: justify;"><b>2 Cans Kidney Beans</b> - 33p from my shop for a can; a great, cheap way to bulk up a meal & is a great source of protein - £0.07 / portion</li>
<li style="text-align: justify;"><b>2 Cans Tomatoes</b> - Another cheap ingredient, that is full of flavour! £0.10 / portion</li>
<li style="text-align: justify;"><b>Chilli Con Carne Seasoning</b> - Buy brand own; this will supply so much flavour! £0.10 / portion</li>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">S H O E B O X A P P E A L</span></div>
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<a href="https://www.google.co.uk/search?q=shoebox+appeal&oq=shoebox+appeal&aqs=chrome..69i57j69i60j69i61l2.4632j0j4&sourceid=chrome&ie=UTF-8" target="_blank"><img alt="Help Someone at Chritsmas, Charity, Joy, shoe box appeal, children" border="0" data-original-height="500" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPFLi9WYOCyCVugwZxAh14T_av-kmJqzU5rFjNCTPlIYKZ31KviUlksUSYGXPDVkDjxRGLnx5xKw1yiuiXby6QUcbvWunlzHsKSletRyKA_Z3N80zzhe2BuvfYVPrgFctVYmTOlj4PTtGg/s1600/Help+Someone+at+Chritsmas%252C+Charity%252C+Joy%252C+shoe+box+appeal%252C+children.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">These</span> are great! They're fun to do & will bring so much joy to someone at Christmas! There are loads of charities to chose from too. My primary school used to do an appeal for Children abroad - think toys, toiletries & winter woolies. There are also ones for the elderly in your community, who may not have many around them this Christmas - think of things that might bring a smile to their face - music, biscuits, films, something to keep them warm or something to help them reminisce their childhoods. And finally, there are shoe box appeals for the homeless - try to think of items that will provide lasting comfort, perhaps warm clothes, flask, a book for a bit of distraction & toiletries.</div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: x-large;">W I N T E R W A R M E R S</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">I </span>can not imagine how hard it must be to sleep on the street, especially in the winter! If you know of someone, gather up any spare coats, jumpers, hats, scarves, gloves & even sleeping bags, & offer them out. Maybe even accompanied with a hot drink in a flask. However much you can help, this will make a difference to somebody!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">F E E D A F U R R Y F R I E N D</span></div>
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<a href="https://www.google.co.uk/search?safe=strict&ei=3CUyWo7COYSYgAa-q5nwBQ&q=pet+food+donations&oq=pet+food+don&gs_l=psy-ab.3.0.0l10.125751.129084.0.130162.12.12.0.0.0.0.91.955.12.12.0....0...1.1.64.psy-ab..0.12.948...0i131k1j0i67k1.0.8pitaz08GGE" target="_blank"><img alt="Help Someone at Chritsmas, Charity, Joy, Pet Food Drive," border="0" data-original-height="524" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicFgdnwe3T-fUgmTjP1qfnFwGG_s7a4X0pIZNvKVkRW3acYjqS6Yy5mRUrSd4l2qhxT2V2srFBOETm6-TKiC8HQ2-_r__kvKzVEZ1O2a11oGkdbOtWKkrqXst-kdKRXQIJoXdy0RelSgSv/s1600/Help+Someone+at+Chritsmas%252C+Charity%252C+Joy%252C+Pet+Food+Drive%252C.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">You</span> may have spotted collection boxes at supermarkets, to help feed animals in shelters over Christmas. Every little donation will help! So add just 1 can of cat / dog food to your shopping & donate each week. It won't cost a lot. Alternatively, look closer to home, with the nature that surrounds you. Winter can be a particularly tough time for wildlife, so do what you can! Provide safe shelter, provide clean drinking water (& make sure it doesn't ice over) & provide a little food - whether it be for birds, the fox, or even the tom cat that never seems to go home! Not all animals hibernate! For advice, check out wildlife organisations for tips.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">B U Y A T O Y</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Just</span> like the collections for animal food in supermarkets, you get similar collection boxes for toys. These will then go to the children who need the joy the most! Whether it be children with no family, children abroad with so little, or the tough cookies, who have been through so much, they just need something to remind them to smile. After all, how much extra does a toy cost, to add to your shopping list?</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">If</span> everyone gave a little back this Christmas, there would be a lot more smiles & joy for the people who need it the most. No matter how big or small, your gift will be very much appreciated :)</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-92039866598112493592017-12-07T12:30:00.000+00:002017-12-08T07:17:19.555+00:00Victoria's Secret Angles | The Women & Fitness Behind the Wings<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/p/BbmUTqdl0GD/?taken-by=kirkmyersfitness" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel" border="0" data-original-height="579" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDx97ruhakcTvljKzO8Mdbd4IgrauNmPjD31zFrW9MNlJycKZ_7SLPAbHdO9zkFVt4i9Db6WcV_IJDqnMXq24sti174QEUOGlBNTbMck9WxvQm9acD5bam9M5M26Jju3gERDA96kDNNdJJ/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">There's</span> a lot of mixed feelings when it comes to models & health, due to the out dated idea of starving yourself to be skinny! This has led to generations of self conscious women (and men) all blindly fighting for that perfect body. Sometimes at any cost. But I feel that recently, things have changed. And the rise of fitness has played a big part of that! Fitness influencers are now becoming the new role models, encouraging people to live a healthier lifestyle & reap the rewards both inside & out. It's a great change!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">And</span> this is no difference when it comes to models. They're no longer relying on genetics & a diet of rabbit food, but instead are paying close attention to their health too. Victoria's Secret Angels are a great example. Who saw the fashion show the other night? How amazing did they look! Not skin & bones, but toned muscles & abs - models that looked genuinely healthy!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">There</span> is still a lot of negativity around the angels however - they're body fat percent is too low, they're on a strict low carb diet, they're lifting more than they're body weight. Well who else does that sound like? Every other body builder or physique competitor training for a show! Yes the girls will eat a low carb diet before their show to reduce body fat, but no doubt their nutritionist will up their protein, like anyone else who is 'cutting'. And good on them lifting their body weight - they may be skinny, but it's great to hear how strong they are too!</div>
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<a href="https://www.instagram.com/p/BYO26WgBVQI/?taken-by=adrianalima" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, adriana Lima, skipping," border="0" data-original-height="452" data-original-width="369" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF379hCInovZifIz_mVEgow-8Pz4jBNDCOjMbZCPh9yRORuxbmlFm2i1EoarWkS4yVrkMWStd8BeKoGpaMQr8BYVveBIEs3qwjmetMCE7sUT-lb3FZlm0pi-c6w2xEHRo7aad6qX-r78K8/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+adriana+Lima%252C+skipping%252C.jpg" title="" /></a><a href="https://www.instagram.com/p/BabtjnRFGog/?taken-by=kirkmyersfitness" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, josephine skriver, weight training, squats" border="0" data-original-height="452" data-original-width="461" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivmtckRz9-IAIeQfY9efDLU3ZhT4dgYvYFmmv0fZ97PoaYhGCS-xBlWgL_J3GrJSkHNWby2lcdYcRU29_xaqtQmME2j3iQe3m9YP3P8MmKDfb3KYAlBrlQOgHTuaHZTU__LB5Sv1LA9SWO/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+josephine+skriver%252C+weight+training%252C+squats.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span> fully champion these women. They train just as hard as an athlete, eat a strict diet like a fitness competitor & are a great example to young women that eating healthy & keeping fit is the best for your body, inside & out.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span> now let's get onto the how! How do these models get in such great shape? Yes they're blessed with beauty, but they work their asses off none the less. How do they show so much control? What workouts do they do? What do they eat?!?</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">W O R K O U T S</span></div>
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<a href="https://www.instagram.com/p/BbXR69flNOs/?taken-by=jastookes" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, Jasmine Tookes, Weight Training, Bikini Body" border="0" data-original-height="476" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP_x29YfpnFSOMWifrnufn0_xJJ4dDVGQOBfrN5riD0uj_AUiGlq2PSdkwMnji2295Cv6B7ur_ezfS_marNBkqc55BUo-8BCqN_V36hVyaED-3EdBocjxH3W7rmMO0DGW-c212GuU8Ajqo/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+Jasmine+Tookes%252C+Weight+Training%252C+Bikini+Body.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">I</span> agree with the Angel's trainers when they say what works for one girl, might not work for another. It's about finding the workout you enjoy & sticking to it. Commitment is also key; they will train about 4-6 times a week, for an hour a session, in the build up to the show. A few weeks away, that may double - but unless you're training to step on stage, good news, once a day is just fine! If you don't know where to start, here are a few things the ladies do to stay so fit...</div>
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<b>Adrianna Lima</b> - Skipping</div>
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<b>Lily Aldridge</b> - Ballet 6 times a week</div>
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<b>Martha Hunt</b> - Ballet, Barre, Weights & Cardio</div>
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<b>Sara Sampaio</b> - Pilates, Resistance Training & Cardio</div>
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<b>Jasmine Tookes</b> - Weight Training</div>
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<b>Kelly Gale</b> - Yoga</div>
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<b>Josephine Skriver</b> - Resistance Training</div>
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<a href="https://www.instagram.com/marthahunt/" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, Martha Hunt, boxing, gymnastics" border="0" data-original-height="363" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRlUxJGASVpLLOR6af0LknOWfxP06xcFWXkZL0lZkxOo5yG_ntBbUcYEH_u13i_EVKWNj36-Oj55_3fzp_2swm_3sJ-n0D1e65CgrniCIuX8CM3HdBswOHfj9BHK7QJRyj8MNFXjp05Ky/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+Martha+Hunt%252C+boxing%252C+gymnastics.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">As</span> you can see, most of the girls will train multiple ways. They'll use resistance & weight training to tone muscle. Yoga, ballet & pilates is used to elongate muscles & to improve grace & posture. Whilst cardio is used to burn fat stores & improve stamina. Another exercise favoured by the girls is boxing! My advice? Try everything, find the exercise you love & try to fit it in 4-5 times a week, 3-4 times if starting off.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">F O O D</span></div>
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<a href="https://www.instagram.com/romeestrijd/" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, RomeeStrijd, clean eating, meal plan" border="0" data-original-height="432" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8WbunK8xeF5Wa58dPSvlBerXaprh_jbVVA9VT7-zS8yI-Y2h8Ar5bNXPBgAIXPlENOaaJbxfpIrEXIFNZiwDiHNaXPKNkMdumzVx62sDr4AG7KcLN-wOJ8TzeO7bvya5LupPNWUXsHv5M/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+RomeeStrijd%252C+clean+eating%252C+meal+plan.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">It's</span> great to hear that the Angels' trainers all stress the importance of food & nutrition - not one utters the word diet! I love how people are now recognising that eating right can bring far better results than starving your body. Yes there are still negativity around the girls eating low carbs, low fat & drinking minimal 24hrs before the show, but is this not exactly what any body builder would also do prior to stepping on stage? That level of intensity only lasts for a short period of time & is not a sustainable way of living. So what kind of foods are the girls eating?</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">L O W C A R B S</span> - In order to lean out, the girls will be on a low carb diet, yes. But will still be consuming some form of carbs - for example, a lot of veg, some fruit & complex carbs, such as brown rice.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">P R O T E I N</span> - To keep you full & energised for longer, a high protein diet will be key, when eating low carb. This will also help repair the muscles when doing a lot of exercise. Don't worry, protein won't make you suddenly grow big & muscular! You need to combine it with heavy lifting & months & months of training for that!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">N A T U R A L</span> - Nothing is better than a wholesome, natural, clean diet. By eating a great range of fruit & veg, you'll get lots of nutrients, key to giving you that healthy glow! Also, by avoiding processed foods, you'll notice less bloating - which is down to excess salt, sugar & preservatives etc added to processed foods. I like to live by the 80:20 rule, 80% natural foods, 20% other & give myself a cheat meal once a week. And good news, natural doesn't mean chicken & veg every night - it can be extremely tasty!!! Head over to my Instagram - <a href="https://www.instagram.com/sallylouisep/" target="_blank">@Sallylouisep</a> - for some tasty, easy ideas.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">H Y D R A T I O N</span> - Although you'll hear horror stories of the girls cutting their water consumption just before a show, to reduce water weight & look leaner (just like any physique competitor...) this is not a lifestyle! Hydration is key - for good skin, hair, healthy glow & of course maintaining your body's health. Try to aim for 2 litres of water per day.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">M E A L P R E P</span> - Busy? No excuse. Meal prep can save so much time during the week & keeps you on track! Check out my easy guide, on <a href="http://pinandtrim.blogspot.com/2017/01/meal-prep-101-ultimate-beginners-guide.html" target="_blank">how to make meal prep stress free</a>! There are also a lot of companies out there, that will do the leg work for you - from working out your macros, making a meal plan & delivering the prep to your door. But it can be quite pricey! So I prefer to do it myself!</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">P L A N Y O U R S N A C K S</span> - I rarely break from my meal plan, if I plan my snacks. For example, oat biscuit at 11am, banana & peanut butter at 4pm, protein shake at 9pm & yogurt & a small portion of chocolate (30g) at 10pm. It keeps your energy levels topped up & mind focused. Just stick to healthy options & watch out for the sugar content in your favourite 'healthy' snack.</div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">S L E E P</span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">Don't</span> forget your beauty sleep! Sleep is when your body repairs & replenishes itself, so it is so vital! Remember, looking great on the outside, comes from looking after your body on the inside. So take care of yourself - you deserve it.</div>
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<a href="https://www.instagram.com/kellybellyboom/" target="_blank"><img alt="Victoria's Secret Angels - Fitness Food Healthy Living - Workout plan, Train like an angel, Kelly Gale, yoga, eat clean, abs" border="0" data-original-height="321" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz9qPp2OjtvHIpVNDMgv347ACdzb_F-XVladoe_zn21FUw1Dqs_BlLEBK_ihCIE6pLzWN_pL_BVzshnWSysQYS6HMIUK-wfHBjzjGkCsjdwCvWV5FtY7thWz4tAXk13yGgeO7T4aZ6xTBv/s1600/Victoria%2527s+Secret+Angels+-+Fitness+Food+Healthy+Living+-+Workout+plan%252C+Train+like+an+angel%252C+Kelly+Gale%252C+yoga%252C+eat+clean%252C+abs.jpg" title="" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: x-large;">So</span> to look like an Angel, you first have to take care of yourself! These girls do work extremely hard for their bodies, but with a little determination & commitment, you will become just as confident as them & start to notice some amazing changes in your body. And please never compare yourself to another - heck, I'm never going to look like a VS model, I'm 5ft 3" - we're all different. If you work hard & treat your body well, I promise you that self confidence will come. And so will that inner strength!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com4tag:blogger.com,1999:blog-5929386788037763288.post-82901396586134201522017-11-23T12:30:00.000+00:002017-11-24T07:03:30.504+00:00Overwhelmed? | 5 Things that Help to Calm My Anxiety<div style="text-align: justify;">
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<a href="https://www.instagram.com/p/BbcizZyjw7c/?taken-by=sallylouisep" target="_blank"><img alt="5 ways to calm anxiety, overwelmed, healthy lifestyle happy mind" border="0" data-original-height="684" data-original-width="839" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL1G-vn_mx0DvmFVzsQYsrfXrXJnSbOM7AKrfhmTpQSRGCE4Ess8Fc_aFjAqPjf3dc9ljBRkGRtDVY_38lBPrk3wnaa1iV3C1Bh4vfCJNHniocHDVmMmKHj4TJYkrLCpcraJOJ4cuu8wSC/s1600/5+ways+to+calm+anxiety%252C+overwelmed%252C+healthy+lifestyle+happy+mind.jpg" title="" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">More</span> & more people are struggling with anxiety in this day & age. When you think, the pressure to always be your best starts as early as primary school, is there any wonder? And with emails, internet & social media so accessible on our phones - which don't get me wrong, is great - but we're now feeling the pressure to be working all hours of everyday. It's a fast paced world & it's only getting faster. So no wonder more people are suffering from anxiety, self doubt & extreme stress, which can later result in a serious health problem. It's a sad reality!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">But</span> one thing that definitely does not help, is dwelling on the negative. Especially if that negative is one that is out of our control. Instead we must focus more on the positives & what great things we have achieved, to allow us to push forward & achieve new goals.<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">You</span> might remember, I have previously shared <a href="https://pinandtrim.blogspot.co.uk/2017/07/real-talk-how-fitness-has-strengthened.html" target="_blank">my story</a>, about my dealings with anxiety & panic attacks. I know a lot of my anxiety builds up from my extreme expectations for myself - I like everything to be perfect! So the tips I am giving here are from the heart & ones that have worked for me. I hope there are a couple that work for you too!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My 5 Tips to Help Calm Your Anxiety</span></div>
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<a href="https://www.instagram.com/p/BCFbtSjmaYG/?taken-by=fashionablefit&hl=en" target="_blank"><img alt="5 ways to calm anxiety, overwelmed, happy, healthy, exercise, Hannah Andersson" border="0" data-original-height="600" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjf2HDWmwKc0vI38LJ_Nmr7uhdNYnYvRvGs8mjktddUdtQgxc4mZQUFKItEWBeFs20QvFX-8aTaIgwQ9kyWv6UhWtGvm0VAwZaAz9WFvCBWe-TnxrvopyUGb1iRLpe67PHgcW7OgY9Xjgd/s1600/5+ways+to+calm+anxiety%252C+overwelmed%252C+happy%252C+healthy%252C+exercise%252C+Hannah+Andersson.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Sleep | </span>You may have heard this one a million times, but it is <u>so</u> crucial, especially if your anxiety is down to stress & work load. You will be more productive with a restful nights sleep! I also find my anxiety drops when I am well rested - I am less stressed & panicked, as I can think clearly. No I'm not saying you must have 8 hours a night - some of us really struggle to fit that in - but really try hard for 7 hours!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Hobby | </span>For me, this is the gym - its changed everything for me! Being able to focus on something you enjoy & take your mind off everything else is great to reset your mind, especially before bed! Exercise is also a perfect hobby to chose, as it releases endorphins, which will help lighten your mood & keeps you fit & feeling more confident. I chose weight lifting, because the sense of empowerment is unbeatable! But your hobby doesn't have to be exercise. As long as you enjoy it, it should help take your mind off your worries.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Me Time | </span>Another old gem, am I correct? But it's important that you make time for you, to once again reset your energy levels & mind, for a happier outcome. This can come in the form from a bubble bath, pampering, movie night, dinner with loved ones - anything that you enjoy! As long as it allows you to switch off. For me, this is a night in with my man, relaxing together & doing very little.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Realistic Schedule | </span>A realistic schedule can really help manage time & expectations. I have my one at work & one at home. Each week I will have a list of jobs & a list of urgent, time sensitive jobs. I will then prioritise 1 or 2 a day to be complete. Once complete, I will work down my list of urgent. This helps me to fit things in daily & not get disheartened when I haven't ticked everything, which normally is impossible in a day. Also, accept there will always be a list, so don't expect it to completely disappear one day. Just focus on the time sensitive first & this will help you to keep calm!</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Escapism | </span>My second greatest relief for anxiety. If I can escape from reality, let my imagination wonder & forget my problems for a little bit, that helps to calm me down. To do so I like to listen to all sorts of music, depending on my mood, go to the gym or watch TV. Now when it comes to what TV, at night I love to watch uncomplicated TV, that demands nothing from your brain nor emotions, other than laughter - something simple & humerus, to relax your mind before bed. My go to? Family Guy! Alternatively reading, walking & being with nature are all great ways to escape from reality for a bit.</div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> hope you pick up at least 1 new tip, to help ease your anxiety! If you have any other methods that work for you, I would love to hear them - please share bellow.</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0tag:blogger.com,1999:blog-5929386788037763288.post-66862517095271932362017-11-09T12:00:00.000+00:002017-11-10T06:54:51.887+00:00The Women That Inspire Me | My 8 Favourite Instagrammers<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/sallylouisep" target="_blank"><img alt="The women who inspire me - fitnes motivation" border="0" data-original-height="530" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZQK4Ln4D7_d6ank2w1T1s7LaRME7gj0aQi8KcQDPt9htiwRRCJDszRqg9uwdQhjfOgqhW9efemxnZjcQfQxwOYvneJrDksS92GnClp8xHLpKi4CSwJrKqExDTLSrJ65Lvvsfdg4dyZ5c6/s1600/The+women+who+inspire+me+-+fitnes+motivation.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> speak a lot about how I find my focus from other's dedication! But with so many fitness accounts out there, it can be hard to find one that you truly connect with & one that is really honest about their diet & workouts. So today, I have decided to share with you the 8 women (& 1 man) that inspire me to always push on & stay strong. And I hope you can find one to inspire you too!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;"><a href="https://www.instagram.com/carlyrowena/?hl=en" target="_blank">@carlyrowena</a></span></div>
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<a href="https://www.instagram.com/carlyrowena/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Carly Rowena - Cross Fit Healthy Living Body Confidence" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmBi7S_up-hNUhou7lLZkBuvUOziptnzoikQun3VegFIjsaK4GXmpBUwa9ZAF7BUZ-gI0aPeZ0pzUBotZPmfeiiDTHsZoyNrGgdsTiE-nbhe1FsZpe04N7jKbZwDoT5lqlfsY_YDbW2Oc/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Carly+Rowena+-+Cross+Fit+Healthy+Living+Body+Confidence.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">I</span> have this little lady to thank for getting me into weight lifting & I couldn't be more grateful! Thanks to Carly, I am no <u>so</u> much happier & more confident in myself. So if you're looking for <u>real, honest</u> advise - head straight to Carly! She embraces everything that is fitness, wellness & a balanced lifestyle, without isolating anyone in the process - as her positivity encourages you to join her for the ride. So if you only check out 1 new instagrammer today, I would urge you to check out Carly!<br />
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<a href="https://www.instagram.com/buffbunny/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@buffbunny</span></a></div>
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<a href="https://www.instagram.com/buffbunny/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Heidi Sommers - Weight Lifting Bikini Body Possitive Energy" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD9lNEKOeAig4qfm6EjRIlx20sD1p885OqN8fZKYau94UOFAzY9HIS7m2BdN7-YBvMUOMJ284aRSJX9wTAWnkd5ZmwKfIQ3PCRW4A_McUHS7SsIg5SHKJiyxmyxFmgLnMQvrw9E6QoFHeF/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Heidi+Sommers+-+Weight+Lifting+Bikini+Body+Possitive+Energy.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">A</span> girl with a smile as big as her personality! Heidi has taught me so much about weight training, the lifestyle surrounding it & how to properly fuel my body with food. Thanks to her I now embrace my love of food & my big ass! Plus she never fails to inspire me to fight for my goals. If you want to learn more about weight training & healthy eating, head to Heidi, for a real, honest approach to fitness - one that everyone can embrace!!!</div>
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<a href="https://www.instagram.com/catmeffan/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@catmeffan</span></a></div>
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<a href="https://www.instagram.com/catmeffan/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Cat Meffan - Yoga Peaceful Energy" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjpTaP3APHUAiKfJoMRayRNlmQM5I0KLn0B2QsnDwTIXNICHN4DJLBQ4s3y-uobePPr36NAQ8Ib3HYroIaZKhFA4uSssMH0OYUWJawDjr_wsNGWreUrn_B2oDpOYLvZAMKPkO7Xdwwmk50/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Cat+Meffan+-+Yoga+Peaceful+Energy.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">My</span> number one stop for a good post workout stretch! Cat's profile is pure relaxation & wellness - she inspire me to relax a bit from time to time & breath. If you're looking for some really unique, but accessible yoga video's, Cat's your girl! Another wonderfully honest influencer & such a genuine soul.<br />
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<a href="https://www.instagram.com/deniceemoberg/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@deniceemoberg</span></a></div>
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<a href="https://www.instagram.com/deniceemoberg/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Denice Moberg - Weight Lifting Abs Gymshark" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcPg91z8MCJ3wSswxb3ftBFHZ6EbJbXuHMxjPDjOx-nNUThTG1KNImCdksdYkQzTThJBtlT2DQ7UHaZzM3N0X0e0wk-3BQ003F2XpiHXuXVUt0ciTWLD-oxW9j8j66UzHf5u3feXdT8_5e/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Denice+Moberg+-+Weight+Lifting+Abs+Gymshark.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">The</span> definition of goals! Both body goals & fit foodie goals. For unique workouts & colourful recipe ideas, head to Denice. She makes you fall back in love with the gym, when you're stuck in a rut, because she encourages you to switch things up & have a play.<br />
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<a href="https://www.instagram.com/sophie_guidolin/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@sophie_guidolin</span></a></div>
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<a href="https://www.instagram.com/sophie_guidolin/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Sophie Guidolin - Weight Lifing Bikini Competitor Mum" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_G-Gj-LujOsl1PUj5Hts_fxrd3wfq7iO25oZ4FY9QdZ_LJrxj4r9NUqalGXyhjeLuWMo995AAoBAT5QkwgeNJinFXDZgck4zExCFCVko7aepsLn-XJujfYwbL-XIf9-7dt85DX4Fc4Y6-/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Sophie+Guidolin+-+Weight+Lifing+Bikini+Competitor+Mum.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Sophie</span> is a complete bad ass! Her work ethics are second to none & that why she is so inspiring! She proves you can still be feminine, be a mum, run your own business AND workout, all you need is determination. So if you're looking for someone connect with on that level, that can motivate you to workout after a long day, then check out Sophie!<br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.instagram.com/thetinytank/?hl=en" target="_blank"><span style="font-size: x-large;"><span id="goog_1699224605"></span>@thetinytank</span></a><span id="goog_1699224606"></span></span></div>
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<a href="https://www.instagram.com/thetinytank/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - The Tiny Tank - Weight Lifting Fitness Abs" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXQBinmpHwfXgUIriZb97FrXox7962tpU0_2GgM-FXeLFwt8NKNpbCSvogeSVugqoO7pqJusZbrentN2_c89P7gfvf3tol4pzZW_RQR8JSYU0gLVsqx0RgsBPFUGkLH5MC_jn3PigVhj3U/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+The+Tiny+Tank+-+Weight+Lifting+Fitness+Abs.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">For</span> colourful recipes & ab goals, then head to Sally - aka The Tiny Tank. Her Instagram always helps to focus my mind on my end goals & keeps me on track. Plus her food ideas helps to show you just how tasty eating healthy can be. She also throws a few workouts in the mix - so a great all rounder to follow for some real inspiration!<br />
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<a href="https://www.instagram.com/ajodudu/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@ajodudu</span></a></div>
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<a href="https://www.instagram.com/ajodudu/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - AJ Odudu - Runner Adidas Healthy Lifestyle" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_jE3EEQXxa9besAE3bClCpeDcsgIPhL1Dxg2sRPK4omoPDZRu4WIUAW41_1OlJKFmuTarSqeaax2QuNU7gJsbwRMKmrItjhtz9wMbEUM3q1m77j6GRIQHOfnOl1esZWkoYDYOt7ff6OVI/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+AJ+Odudu+-+Runner+Adidas+Healthy+Lifestyle.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">For</span> bundles of personality & a positive go-getter attitude, head no further than AJ! She is a great all rounder for fitness - from running to yoga - and posts some delicious food pics. But the main reason to follow her, is for your daily dose of positivistity! Plus she is far more than just fitness, if you're looking for business ideas or a style icon, she might also be your girl...<br />
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<a href="https://www.instagram.com/soulsistersfitness/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@soulsistersfitness</span></a></div>
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<a href="https://www.instagram.com/soulsistersfitness/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Maddy & Alex Weaver - Sisters Empowering Healthy Lifestyle" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkqTtDaPvFJmRoTmup6_rXHSQvniSeotAQw6grlEFZ22N05xS35ssVAATsp1MfamFt1mj4-4RNcX-oqEmB-mwfU26iWf5UZ4AEbouCxbNGZKerzGR3XERwMr68IiyZzC5wFxsmKoXRSCou/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Maddy+%2526+Alex+Weaver+-+Sisters+Empowering+Healthy+Lifestyle.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Great</span> things can happen when women support each other - and this sister act is no exception. Maddy & Alex have such a positive, fun approach to fitness. So if you've lost that spark of motivation or you just want some really good positive vibes to start your day - their instagram is the perfect place to visit!<br />
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<a href="https://www.instagram.com/fitmencook/?hl=en" target="_blank"><span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">@fitmencook</span></a></div>
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<a href="https://www.instagram.com/fitmencook/?hl=en" target="_blank"><img alt="Strong Women - Inspiring Motivation Fitness - Fit Men Cook Kevin - Healthy Eating Weight Training Lifestyle" border="0" data-original-height="526" data-original-width="840" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxZYckbeD1BnfcfuNRNBtXZ0b5yd48xrp0NhllFLzasmGiLhDHLjYvJmBdN1TdxyF1l-v_yHWvC9KWSFNtLGTOoescK0yJIaLeYMdsIOzRV73JPzgqj3J7dtpZrXC53KeDW3I-YldhS6pB/s1600/Strong+Women+-+Inspiring+Motivation+Fitness+-+Fit+Men+Cook+Kevin+-+Healthy+Eating+Weight+Training+Lifestyle.jpg" title="" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">And</span> last but not least - the man that inspires me. Kevin, aka Fit Men Cook, is the man who changed my eating habits completely. His exciting, filling, delicious recipes helped me transition from processed foods to whole, clean, healthy foods easily. Easy recipes & no looking back. If you are looking to eat a cleaner diet, head to Kevin's account for ideas on recipe swaps or just to make your mouth water. He is an extremely positive guy, who will inspire you to make a change for the better!<br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-large;">Fingers</span> crossed, you discover a few new, great Instagrammers. If you have any other suggestions, I would love love love to know who inspires you the most! Anything that can help inspire you to stay on track over the winter is fab - stay strong & keep pushing through these cold months! Until next week!!!</div>
Sally-Louisehttp://www.blogger.com/profile/15549037773809957720noreply@blogger.com0