What if I told you, you didn't HAVE to track everything to the gram every day? What if I told you there IS a middle ground between neurotic bodybuilder and couch potato #dadbod? -
The higher up the continuum you go, the more predictable results are going to be. Which for some, is a no-brainer. If you're putting all that effort into the gym and nutrition, you're going to want to do everything you can to get a result. -
However, the trade-off of tracking absolutely everything is that it takes extra time and effort. Time and effort which some of you, may want to put into other things. -
Don't think just because you can't do EVERYTHING and track 100%, it doesn't mean you won't get a result. It just means results become a lot less predictable and potentially a little slower. -
There will be times in life where you'll slide down the continuum, such as on holiday, birthdays, anniversaries and stressful times of year. Then there will be times in life where you'll be able to slide up, such as pre-holiday, weddings, pre-summer and competitions etc. -
If you don't treat it as an on or off switch and simply a sliding scale, you'll maintain the results you got when you WERE tracking 100%, and pick it back up again when the time is right. -
p.s and for some, not tracking at all may be the best option (which is why I didn't include it in my fancy blue continuum), especially if you suffer from disordered eating or mental health issues.
Diese Woche war echt gut. Hab viel weiter gebracht und hatte folgende WOCHENMOMENTE: 😎Pinterest bringt zwar super Traffic aber wenig echte Wunschkunden 😆Mit Freundinnen sommerabends um die Häuser zu ziehen, muss sein ⭐ ich hab die wunderbarsten Kundinnen denn sie bitten mich proaktiv um Plätze in meiner nächsten Mastermind 😄mein neues Freebie ist endlich fertig (Link in Bio)☀ und ich schaff es nicht, meinem Kleinen zufriedenstellend zu erklären, dass wir erst in 7 Tagen ans Meer fahren denn bei “1 Woche“ ist EINS dabei, wieso dann noch so oft schlafen, nicht nur 1 Mal? 🌱was waren deine Wochenmomente?
With the weekend upon us, it's likely that we may run into tempting food items that could derail our fat loss diet progress...if you let it that is. -
If you've been really good on your diet all week and haven't really drifted from the diet too much I recommend a cheat meal (just 1 though!) To reward your discipline and consistency as well as keep metabolic rate optimal -
But if you have been cheating non-stop everyday, no cheat meal and shame on you 🤨😤! Lol jk but let's figure put why that's happening and adjust your plan so you can get back on track asap. Enjoy your weekend all!
The difference between a calorie deficit & a calorie surplus.
Tired AF.... Energized
The perspective of a contest prep when it comes to food is generally the same. “It is so hard.”
☝🏻☝🏻 I have a different perspective contest prep is much easier than real life. I believe anyone can do ANYTHING for a certain amount of time.... I can suffer for 12 weeks😉 The hard part is after the prep... allowing yourself balance & a goal to “maintain” a healthy physique. For those who has done a show you know how easy it can be to go the other direction🤦🏼♀️
🤔 Post show balance has been a continued journey. One of the best things I was told this last prep....Food is a privilege & loving your body is a choice.....
💕 It is a matter of perspective, how we choose to treat ourselves, and what we decide to do with the knowledge that makes a difference💕
You get one body....💪🏻
Sharing loads of clients on my page at the moment because they are all fucking epic. Now this shot of @imjustbeingjeannie is actually really really cool. The amount of weight we have gained is very high but.. you can clearly see she is still lean AF!!! Massive shout out to Jeannie for doing what even guys struggle with and that’s gaining weight, head over to Jeannie’s page and give her a follow!!!
Choreography was stolen 😱
In Germany, after my WS, i met a girl who learnt my choreography in Canada! She came there a few years ago. And just last year, already in Germany, she came to the studio to train. The owner invited her to a floorwork class, where she gave a choreography that she learnt on my WS a years ago. They start to dance, and she says:
"Oh, I know that choreo." I've already learnt this in Canada!
"How come?" It's Polina’s choreography...
And Frau showed her my original video🎥, where i’m dancing.
That's how my choreo traveled through the Atlantic ocean, but without me 😏
As a choreographer, of course, i feel proud. I understand that I can not protect my copyright in any way. And yet: colleagues, do not be a thief, let's honor professional ethics! Use my work - okay, just give a credit to the source🎯.
Хореографию украли 😱
В Германии после МК, познакомилась с девушкой, которая учила мою хореографию в Канаде! Она приезжала туда несколько лет назад. И буквально в прошлом году, уже будучи в Германии, пришла в студию тренироваться. Хозяйка пригласила её на занятие по floorwork, где давала хорегографию которую учила на моем МК несколько лет назад. Начинают танцевать, а она говорит:
— О, так я эту хорягу знаю. Это я в Канаде уже учила!
— Откуда? Это ж Полинина хореография!
И фрау ей показала моё оригинальное видео🎥, с которым я давала МК.
Вот так моя хоряга путешествовала через атлантику, только без меня 😏
Как хореографу мне, конечно, приятно. Я понимаю, что защитить своё авторское право никак не могу. И все же: коллеги, не будьте ворами, давайте чтить профессиональную этику! Используете мою работу — окей, просто дайте ссылку на первоисточник🎯.
📌dancing in @rudvilagstudio
📍wearing @sorte__store silver bodysuit
🌈THE SECRET TO SUSTAINED FATLOSS🌈
I am tired of people saying eating a calorie deficit is enough to lose weight. That makes YEARS of me eating 900 calories a day seem worthwhile right? WRONG. I was overweight and miserable even then.
Yes, in many of us fat loss can be that simple, just cut your daily calorie intake and you'll be losing that 1/2 lb a week goal you set for yourself. But this mechanism is not a one size fits all kind of approach. Different bodies metabolize carbohydrates differently. This depends on a number of factors including genetics, lifestyle and eating habits. This determines whether you are insulin resistant or not. -
And why does this insulin matter so much? When your insulin levels are always high your body will only store fat. So whatever foods you are eating are going to make you fat. Does not matter if you are in a calorie deficit. FAT GAIN IS HORMONAL. No wonder cutting your calories will not be enough and even if you see any changes, it will be temporary. -
It took me several years to understand this, to give my body what it was screaming for- a break from carbs. It might seem daunting right now to take it up, but consider this investment in your HEALING, not just WEIGHTLOSS. 2 weeks into the diet you will forget what cravings are, you will see your body changing and yes, when that friend is dangling a donut right in front of you, you will say no, because you really won't want it. Sounds insane but that is how this community has so much success, the diet sets you up for it! Join us now to believe if❤️Taking slots for August now! -
Onto this Hot cocoa:
Coconut milk: I use @califiafarms
3 tbsp Cream: I use @landolakesktchn
Unsweetened Cocoa powder: I use @hersheycompany
Collagen: I use @sportsresearch
Hand frother @walmart
Truvia! @truvia -
Ques 2. What are the healthy snack options?
Ans. To be real honest, I am not a big fan of snacks as they do not fill me up, and even if they do, it is just for a few minutes and I am again hungry after half an hour. Though, here are a few healthy snack options which I sometimes devour. Make sure your snack is nutrient dense ( and not calories dense) and high in protein.
1. The best snack ever - Eggs
I like to make boiled eggs chaat ( chop egg whites into small pieces, add finely chopped onions, tomatoes, capsicum, lemon, Coriander, lemon juice, chaat masala and a teaspoon of ketchup) or a veggy omlette with a cup of green tea. One of the most satiating snack.
2. Greek yogurt with a fruit (my favouuuurrriitttee is plain greek yog with finely chopped mango, and almonds)
3. A handful of roasted black chane with a cup of green tea (I sometimes make chaat like the eggs chaat). 4. A piece of fruit (usually strawberries /apple /cherries / plums / pear.
5.Pop corns ( made at home from scratch) and portion control my friend! Make sure you take the required quantity in a bowl before eating. 2 cups work just fine 😃
6. Protein smoothie (protein powder, water and a small piece of fruit)
7. A cup of unsweetened tea with 2 sooji rusk ( my weakness 😕 so do not judge)
8. Protein bar, only because it is convenient and easiest go to option. Make sure you read the label as you do not want loads of sugar in the name of protein.
9. Carrots and cucumber, sprinkled with lemon and little chaat masala.
10. Pan grilled home made paneer (made from low fat milk) seasoned with spices alongwith home made mint Coriander chutney.
What is your favourite snack? Any recommendations?
Friday truth 💥⠀
Don’t let the regrets you have in life be the risks you didn’t take. ✨⠀
What else are you not doing that you’ve been given all the signs and directions to do?⠀
No, it’s not because you’re not “ready”, it’s because you’re afraid to commit.⠀
There’s a fear of the unknown and it’s holding you back. ⠀
I get it. I used to be the kind of person who had to have it all figured out before I took a single step. ⠀
You know where that led me? Down a spiral of being stressed out, overwhelmed, and overanalyzing every little thing.⠀
Stop over thinking right now. Write down every fear that is keeping you right where you are. Now look at it objectively. Are those your actual fears? Are they really that scary?⠀
You are way more powerful than you think you are. Step into your power!⠀
You can co-create anything you want in this life, you just have to be clear. You have to be specific, decide what you want, and take inspired action with everything that you’re divinely directed to do.⠀
There you have it; Overcome fear, welcome success. 😎⠀
💫P.S. Have you heard that my 6 month Spiritual Mastermind is officially open for enrollment?! I also have a few 1:1 spots open before the waitlist begins. Message me for details!💫
Generalmente tenemos dos problemas con levantamientos como el Peso Muerto Sumo Remo Alto, los Clean y los Snatchs.
El primero es que jalar con los brazos antes de extender la cadera. El segundo sucede cuando pego varias reps y es el retorno, que generalmente destruye la forma de la espalda en el descenso.
En este video mando un par de recomendaciones al grupo que tengo de Coaching Online.
Si tienes el mismo problema, espero te sirva.
Travel & living😍❤️. Siapa rasa best bila nak gi travel tak risau balik nanti naik berat badan?
Ada ke yang macam tu? Bila dok travel risau takot nak makan sebab nak diet... At the same time ada pulak yang nak diet lepas balik travel lah sebab nak enjoy makan puas2 lepas tu balik nak diet ending up bila balik pon tak mula2 jugak🤦♀️... Jadi bila sebenarnya nak mula diet ni??
Tepuk dada tanya hati😁. Jika anda tanya coach... time is NOW⌚.
3 haribulan terus masuk group. Tak perlu risau kan masa sebab online 100%, tak usah pergi gym exercise dari rumah sahaja & paling penting dapat guidance workout dari personal trainer tanpa apa2 bayaran yg mana diluar bernilai 2k++, pelan makanan A-Z disediakan makan 6 kali sehari, sarapan pagi & makan malam diberi percuma, whatsapp support group step by step coaching dari team coach & senior paling penting selama 25hari program sahaja bagi yang target serius nak kurus 5-11kg sempena ketibaan Raya Haji ini😍🎉.
SLOT HAMPIR PENUH TAHNIAH BAGI YANG SUDAH BERDAFTAR✨
Coach Jue 0176954372
Klik link di bio ig utk details program
Ideas are cheap. Someone could talk about ideas all day long but until it's executed - they will just remain ideas. And as I said before, ideas are cheap. ⠀
Do you know what's sexy and hot?! ⠀
Actually executing on your ideas. ⠀
So here's the part I actually can empathize on...⠀
Because I been there. ⠀
What if you have a BUNCH of ideas but you don't know how to implement all of them? Then what? Especially to those of you who are in the first few months of business. ⠀
[INSERT] My 4 month business plan checklist I created for entrepreneurs just like you. I made it SUPER easy and simple for you. Literally, print it out and put a check mark when you are done with each task. (kinda like your everyday life)⠀
I only wish I had something like this when I first started out my coaching business. Grab yours! It's absolutely FREE! No returns though. (link in bio)⠀
ITS FRIDAY 💃💃💃 -
And I'm so excited to see @gowiththe_jo And @nicolaobrienofficial tomorrow for a catch up 🙌 -
Physique is looking like she lifts but lifts Dohnuts too 😋 -
Currently have spaces for 1-2-1 coaching! Please DM or email me for more info ☺