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C R E P E S ✨ Vandaag heb ik een avonddienst en dus tijd om een speciaal ontbijtje te maken. Ik maakte deze ochtend vegan kaneel crêpes met sojayoghurt en fruit als topping. Genieten op de dinsdagochtend! 🍓
Coffee ☕️ is LIFE atm... I know I should cut back but I just can’t seem to 🙈 (currently my max is creeping up to 3 or 4 a day... not ideal!) However given my recent battle with ye olde mental health demon Depression again 🙄 I’m picking my battles, and if I want to treat myself to a nice coffee, I do. My focus is on staying on meds, enjoying my workouts, making sure I’m still eating well, and that I’m eating all my micronutrients but also tryptophan rich food and complex carbs... and trying to meditate & be mindful not to mention actually DO MY JOB...! So if I’m not perfect and having a touch too much coffee... whatever! 🤷‍♀️ If you have any stress to bust or anxiety to beat*, check out the link in my bio for my top tips on how to handle it & be happier 🙃 *and remember caffeine doesn’t help with stress or anxiety so while you don’t need to be perfect you do need to be mindful! ❤️ . . . . . #balance #kaylasarmy #bbg #bbgcommunity #girlgains #strongnotskinny #screwthescale #tiu #BBGgirls #wellness #girl #kaylaitsines #motivation #sweatwithkayla #tiuteam #follow #bbgstronger #girlswholift #tiucheckin #fitfam #teamkayla #strengthfeed #abs #girlswithmuscle #gains #kobox #girlswhobox #queenteam #ReNourish
My Bestie♥️ sempre noi😍 sempre un Bacio per te🙋🏽‍♀️
Going for some sort of sweet/savoury middle eastern themed breakfast this morning (if you take the crumpets out of the equation at least...) Having two @marksandspencer sourdough crumpets topped with caramelised onion hummus, fresh pomegranate seeds and a poached egg 🍳 Something a bit different and definitely one I’d make again, although I’d use two eggs next time methinks 🥚🧡
The professional at anything was once an amateur
When you try to take a cute phot in the palm trees but you’re just awkward. My partner ended up getting a shot of me walking towards him instead 🤦🏻‍♀️ Whatever I love that bathing suit and I love the sun ☀️ so I’m as happy as a clam. 🏝
First day of work brekkie 🥑
Work vs workout - Since starting my job it has taken me a while to balance work life with working out. At uni I was able to go to the gym 5-6 times a week but now I only go about 3-4 times a week (if that). It is important to me that fitness is part of my life as it makes me feel happy and confident, therefore I make it happen! - It’s easy to use work as an excuse not to keep fit and healthy but if you want it bad enough you will find time! Sometimes my workouts are 30 minutes and sometimes they’re over and hour - make adjustments to fit your life 🙌🏼💛
🙌🏻tune in to those feelings bbz🙌🏻 . . 🤔Ever come across a situation, that didn’t quite feel right, but you ignored the feeling anyway, and proceeded as usual? . . 💁🏼‍♀️Did you end up regretting it? And wish you just trusted your instincts? Listened to that gut feeling? . . 🤷🏼‍♀️This used to happen to me. SO OFTEN. I would squash my guts opinion and did what I thought I was “supposed” to do, instead of what I knewt in my gut was right. . . 🙋🏼‍♀️I eventually just starting listening to my thoughts and feelings and acting according. . . 🔑It sounds simple....but it’s something I developed over time by allowing myself to evolve and move forward, instead of wallowing in self-doubt. Listen to what your gut is telling you, and don’t ever feel bad for choosing for YOU! 💞✨ . . #pwrprogram #bbgcommunity #bbggirls #motivated #bbg #progressnotperfection #fitfam #fitnessgoals #girlswholift #pwrprogram #weightlifting #goals #goalgetter #goalgetter #pwr #routine #wakeupworkout #progress #lifestylegoals #gutinstinct #intuition #gutfeeling #progresstakestime #pwr #motivated #freshstarts #wisdom #trust #trustyourgut #motivation #motivationalquotes
Food diary for today! Not the healthiest of days but that's okay 😊 ⤵️ . Lunch - I went out to lunch with people from work today because it's this girl who works at my work's last week at our station so we went out to lunch for that! I got the katsu chicken don with egg which was really yum 😊 . Dinner - Meat free chicken style strips that my boyfriend cooked this time. He cooked them with sweet chilli sauce, soy sauce and butter and they tasted really good! I also had avocado and potato bake. I didn't really like the potato bake so didn't eat much of it which led to the after dinner popcorn because I wasn't feeling satisfied 🙈 . Dessert - Whittakers creamy milk chocolate 😊 . #bbg #bbgcommunity #bbggirl #bbgnz #bbggirls #bbgkaylaitsines #kaylaitsinesbbg #kaylasarmy #kaylaitsinesbikinibodyguide #kaylaitsines #sweatwithkayla #sweat #bbgfitfam #fitfam #thekaylamovement #bbgjourney #health #fitness #exercise #workout #healthyfood #fit #healthy #bbgfood #healthyeating #fitnessnz #fooddiary
Today I skipped out on the cardio LISS I'd usually do as I decided to workout on some weight machines instead 💪. Also, I started practicing deadlifts recently...I wanted to post up one of the last deadlift sets (5x60kg) i did for the day, because everyone starts from somewhere and although I'm not lifting much yet, I do hope to get stronger and be able to go heavier in time as well as hold my form🏋🏻‍♀️ so this will be nice to look back to in future! ☺️ I also have 2x oztag games tonight so hopefully all of the above equates to a solid LISS session! 🏉
• 1 2 w e e k c h a l l e n g e • results are in! AND so are the hints and tips that got me through the last 12 weeks!! ⚡️✊🏼⚡️ Results: Weight < 2.5kg Body fat < 2% . While the change in numbers is small, visually these are my best results so far. I’m happy to share what worked for me as a busy working mum - but with a massive caveat that I’m not a nutritionist/trainer/expert - just a plain ol’ yo-yo dieter for the last 25 years (albeit one who knows a decent, sustainable result when she see one) . So here are my #toptips for keeping on track over the last 12 weeks... 1️⃣ Eat homemade whole food as much as possible - like 85% of the time, including snacks (see my recipes in stories 👆🏼) 2️⃣ I didn’t stuff myself full of protein (around 100g most days). I ditched those calorific processed protein bars as they are crap and just make me crave more crap. 3️⃣ Know your triggers and plan for them - mine are getting home late and hungry, stress and boredom. If I got home late I had a @missfitsnutrition vegan protein shake immediately to stop me eating crap straight from the fridge like a zombie. Having lower calorie options on hand ( @halotopuk) and sweet herbal tea from @teapigs also helped satisfy major cravings. 4️⃣ I ate more fat and reduced processed carbohydrates- this has massively improved my skin as well as my waistline. Your body needs fat for hormone health and I can both see and feel the benefits. I still eat bread (a slice every few days) but switched to sourdough as it’s far less processed and doesn’t make me bloat. 5️⃣ I reduced exercise that put stress on my body. I’ve seen the best results from yoga and walking (10K steps daily) plus 1-2 strength training sessions per week (45m - 1hr long). Less is sometimes more. 6️⃣ If you’re tracking calories and macros on MFP play the long game... think weekly average rather than daily dips and spikes. I tracked all week even when I pigged out (usually booze induced willpower fail) 🤷🏻‍♀️. . Most of all BE REALISTIC - it takes more than 12 weeks to really change your body composition - but I’m slowly working towards that holy grail of ✨balance ✨ and feel like I’ve taken a giant step closer 🦋