Tashelite Fitness

Snack time !!!!

When you are in need of something to satisfy that sweet craving but at the same time hitting your protein target!

I have also used peanut butter and cashew butter in these, and they are soooooo yummy 😋

Give it a whirl and let me know. I use my fave French Vanilla whey .

Weight loss plateaus can happen for several reasons.

1* Your body might have adapted to your current exercise and diet routine. To break the plateau, try changing your workouts or adjusting your calorie intake.

2* Are you drinking lots on weekends, even low calorie alcohol? Your body prioritises metabolising alcohol over nutrients, potentially slowing down fat burning.

3* Ensuring you're getting enough sleep. Lack of sleep can disrupt hormones that regulate appetite and energy levels.

4* When you are stressed, your body releases cortisol, a hormone that can lead to increased appetite and fat storage.

5* If you are exercising, you may still be losing fat but gaining muscle or holding onto water retention, which can affect the scales.
Don't let that stop or discourage you. Stay focused, and the gains will show.

If you have hit a wall and need some guidance, drop me a message.

🧠 𝙒𝙤𝙧𝙡𝙙 𝙈𝙚𝙣𝙩𝙖𝙡 𝙃𝙚𝙖𝙡𝙩𝙝 𝘿𝙖𝙮 🧠

𝑬𝒙𝒆𝒓𝒄𝒊𝒔𝒆 𝒊𝒔 𝒕𝒉𝒆𝒓𝒂𝒑𝒚....Three little words that mean so much to me.

From the start of adulthood, I have always found life at times challenging.
I struggle with a lack of self-confidence, procrastination, and especially comparison syndrome, in work, and everyday life.
I used to hide my feelings behind a black cloud, but now I am more open to showing and talking about how or why I am experiencing certain emotions.

For me, I can wholeheartedly say exercise is hugely beneficial. It can help control and process my thoughts, switch off from the world, and focus on me.

That said, during those times, I don't always have my best workouts. I just know that when the endorphins are released during exercise, it helps me stay physically and mentally strong.

I am having my own battles right now dealing with arthritis in my back and the constant pain. Not being able to train to the intensity and strength I'm used to. It's hit me hard, and I am still trying to get my head around it and my changing body that comes with it.
Even on my worst days, though, I will make sure i do some stretching or try a little walk.

Exercise is wonderfully powerful. It shouldn't be judged as a chore but rather a positive part of your day.
Find the time to re-charge your batteries and be in the present.

Start today and feel better tomorrow.

If you find yourself struggling, don't hesitate to get in touch. You can also seek professional help from your doctor or organisations such as

Stretching after a workout is important for several reasons, especially as we get older.

1. *Improved Flexibility
Stretching helps to increase the range of motion in your joints and muscles. This can enhance your overall flexibility, making everyday movements easier and reducing the risk of injury.

2. *Muscle Recovery
After a workout, your muscles can become tight and tense. Stretching helps to relax and lengthen these muscles, which can alleviate post-exercise soreness.

3. *Injury Prevention
Regular stretching can reduce the risk of injury by promoting better muscle balance and alignment. It can also help prevent strains and sprains.

4. *Reduced Muscle Tension
Intense exercise can lead to muscle tightness. Stretching can release this tension, promoting relaxation and reducing discomfort.

5. *Improved Circulation
Stretching increases blood flow to your muscles, which can aid in the removal of waste products like lactic acid. This can contribute to a faster recovery.

6. *Enhanced Posture
Stretching can help correct muscle imbalances and improve posture, reducing the risk of chronic pain and discomfort.

7. *Mental Relaxation
Stretching can also have mental benefits by promoting relaxation and stress reduction. It can be a calming part of your post-workout routine.

It's important to note that static stretching (holding a stretch for a period) is most effective after a workout when your muscles are warm. Dynamic stretching (active movements that stretch your muscles) is often better before a workout to prepare your body for exercise.

Dm for more help with this or anything else fitness related 🥰

Get in my belly 😋

Eggs for breakfast, lunch, or even dinner !!

A medium-sized egg (53g) contains 7g of complete protein – being a ‘complete protein’ means an egg contains all 9 of the essential amino acids that we need for growth, development, and repair.

This will also keep you fuller for longer!

The core of the human body is made up of the muscles in the abdominal area, along with the glutes.

Think of the core as the component of your body that is engaged in pretty much any type of movement.
A well-developed core will help you:
1. Prevent injuries
2. Maintain good posture
3. Have better overall body stability
4. Perform better in all aspects.

To develop a strong core, try to include compound exercises like squats, deadlifts, and overhead presses, which all engage core stability.

Consistency is key. Aim to work on your core at least 2-3 times a week and gradually increase the intensity and duration of your workouts.

Proper Form: Pay attention to proper form during exercises to maximize the effectiveness and prevent injury. Engage your core muscles consciously.

Remember that building a strong core takes time and dedication, so be patient with your progress and stay consistent with your efforts.

For help with programming core stability into your workouts, head to my bio.

Breakfast for one !!!

This really is quicker than you think to make, high in protein and pretty tasty if I do say so myself 🤣

This is how you should start the day 😋😋😋

Balls of joy 🤣🤣🤣🤣

These are so good, but make sure you share the fun !!!

Only 5 ingredients needed and quick to make. You just have to wait for them to chill in the fridge for an hour 😋

High protein meal ✅️

Quick and easy meal ✅️

Low fat ✅️

Tasty AF ✅️

What more could you want in a meal 😋

If you‘re trying to build muscle but are not quite getting the results you want, there are probably things you may need to reassess.

For the goal of building muscle mass, you have to:
1. Eat big!
Establishing a caloric surplus will massively optimize your muscle gains.
The caloric surplus should be made up of good amounts of all 3 macronutrients -
Protein, fats, and carbs.
The optimal daily intake forms at ~1g of protein per lb of bodyweight, ~0.45g of fat per
lb. of body weight, and 3-5g of carbs per lb. of bodyweight.

2. Lift heavy
If your workouts are not challenging enough, you‘ll have a hard time gaining muscle whatsoever.
For the goal of gaining bulk muscle mass, you should focus on challenging sets that bring your last few reps close to failure.
This will create a good stimulus for growth, given that you consistently challenge the muscles.

3. Recover well
Though training heavy and eating big are the two detrimental factors for muscle gain,
recovery is actually where the magic happens.
The two most important aspects of recovery are your sleep and the time frame between the separate workouts.
Generally, it is recommended that you sleep 6-8 hours per night and rest each muscle group for at least 48 hours.

Lastly, be patient it doesn't happen overnight!

Dm me for more info or to join the Sept coaching waitlist.

Marmite....Love it or hate it !!!!

Obviously, if you love it, give this a try and it hits all the macro's in one! 😋

If you hate it, then just have poached egg and avo 🤷🏽‍♀️🤣

Hand up if you are giving this one a try 🤚🏼

When it comes to health and fitness, many people think there are magical things you
can do that will give 1000% better results.
Fasting, keto, paleo - You name it.

There are many trends people fall for.
Working out fasted is one of those myths, and we can safely say that working out with fuel in the body is the better option to improve performance.

This is due to the fact that food will provide the body with viable nutrients, which will be well-used as energy during the workout.
Fasted workouts may feel like there is an initial rush of energy, but sustaining an intense performance for longer is simply suboptimal on an empty stomach.

As I I always say to my clients, " You can't drive a car with no fuel and expect it to work!"

Dm for more info or comment "Nutrition" below for plans and programming.