GlowFit by Loneldia

When it comes to fat loss, what truly matters most is your total calorie intake and protein consumption. Staying in a slight calorie deficit while eating enough protein to preserve muscle mass will help you achieve great results, no matter how many meals you eat or when you eat them. The key is to find what fits your lifestyle best. 📉

That said, for better appetite control, try to keep your meal schedule consistent once you’ve chosen your preferred routine. Your body thrives on routine, so avoid eating at random times every day. Hunger will go down. ⬇️

If your main goal is to build muscle, however, spacing your meals and snacks evenly throughout the day can be an advantage. Research shows that distributing your protein intake across several meals/snacks supports muscle growth and recovery more effectively. 💪🏻

L
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If you'd like to work with me 1:1, click the link in my bio, or please feel free to DM me if you'd like to chat. 📩

Scale weight is not always a good reflection of what is happening in your body.
Especially if you are new to training.

1. When you exercise, your muscles experience tiny amounts of stress and microdamage. This triggers a short-term inflammatory response. Short-term inflammation after workouts = good and is part of recovery and adaptation.

2 + 3. When you start eating properly to fuel your training, you will store glycogen. Glycogen is your body’s way of storing carbohydrates for energy, mostly in your muscles. For every gram of glycogen your body stores, it also holds on to about 3–4 grams of water. This increase in glycogen and water can make the number on the scale go up or stay the same.
Fluctuations from glycogen storage are normal and healthy. They’re a sign that your body is fueled and functioning properly.

4. “Newbie gains” is the rapid progress people often experience when they first start resistance training or working out. Muscle seems to build fast. In the beginning, your body is highly responsive. Newbie gains are your body’s way of saying “thanks for finally moving!"

No stress, no stress.
Just keep on doing what you're doing and trust the process.

L
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If you'd like to work with me 1:1, click the link in my bio, or please feel free to DM me if you'd like to chat. 📩

Swipe ➡️ for the recipe.

As promised... I tweaked it a little and happy with how it turned out. ❤️

It literally takes 5min to throw together and at 8g protein and only 113kcal a piece, it's a win!!!
And I promise it tastes yummy too.
Not just another low calorie high protein dessert 🫣😋

L
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If you can't do an hour,
do 30 min!

If you're tired, go do the first 2 exercises,
skip the last ones!

If you can't run 5km,
run 2km!

If you can't get to the gym,
do a bodyweight workout!

But make your workouts non-negotiable!!!!
Stop making excuses because the workout can't be "perfect".

Your body just needs to move to make progress. 🏃‍♀️‍➡️💪🏻🏋‍♀️

L
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If you'd like to work with me 1:1, click the link in my bio or please feel free to DM me if you'd like to chat. 📩

You could already be AHEAD by the New Year, not starting over... again. 🎯
Enjoy the holidays, but don’t throw all your habits out the window. Maintain them for the majority of the holiday season.
A little balance now means real progress by January. 💪🏻✨

L
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If you'd like to work with me 1:1, click the link in my bio or feel free to DM me. 📩

Zone 2 cardio means exercising at a moderate aerobic intensity, usually around 60-70% of your maximum heart rate. It’s the level where you can still hold a conversation, not gasping for air, but where your heart and lungs are working.

A few of the benefits :

▪️Improves heart and lung function -
Doing consistent zone 2 work strengthens the heart muscle, and helps the lungs deliver oxygen more efficiently. This leads to better stamina.

▪️Boosts mitochondrial health -
Your mitochondria are the cellular “power plants.” Zone 2 training increases their number and efficiency. That means more energy, less fatigue, better recovery.

▪️Better metabolic health -
Over time, cardio helps your body switch more easily between using carbs and fat for fuel. This helps stabilizing blood sugar, increases long-term metabolic health and allows better weight management.

▪️Longevity and disease prevention -
Moderate aerobic training like zone 2 has been associated with lower risk of cardiovascular and other diseases, improved blood lipid profiles, and reduced resting heart rate.

Win, win, win! 🎉
And you'll feel like a million dollars.
Maybe not during, but definitely after. 😋

L
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If you'd like to work with me 1:1, click the link in my bio or feel free to DM. 📩

Everyday choices should support the lifestyle you’re working toward, not just when it’s simple or comfortable.

Consistency during the hard days is what truly sets you apart.

Keep showing up in small ways, even when it’s messy. That’s what adds up.

L
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If you'd like to work with me 1:1,
click the link in my bio or feel free to DM. 📩

Having an objective is a good start, but there needs to be a clear action plan.

Clear steps you will take consistently.

Start building one by one habit.
Don't try to overhaul your whole life in one go.

L
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I can't remember where I got this quote from, but I really like it. ❤️

Feeling tired or challenged isn’t a sign of weakness or failure - it’s proof that you’re putting in the work and moving forward.

Staying comfortable will keep you stuck.

Remember that when you feel like your goals require too much effort. 💪🏻

L
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