Suwole

All smiles here with .🙂

As we’re in the final quarter of the year, what goals are you still working to achieve before the end of the year?

✨Why enjoying the holidays is not an excuse to get lazy🤷🏽‍♀️⁣⁣
⁣⁣
🗣It’s not an excuse to completely fall off track and lose sight of your health goals!⁣⁣
⁣⁣
❇️ EXERCISE- Everyone’s saying don’t exercise during the holidays cus you should relax and enjoy the your free time blah blah. That’s BS. You SHOULD workout during the holidays. Not out of guilt but because you wanna stay on track and build discipline around the hardest time of year. If you stop exercising, it’ll be harder for you to get back on track after the New Year!⁣⁣
⁣⁣
❇️ Increase your energy expenditure- If you don’t have access to a gym, go for a run outside or a walk with your family. Go to the mall for a few hours and walk around while shopping. Clean the house or clean your car. Do anything that involves you moving around, not just sitting.⁣⁣
⁣⁣
❇️ Drink more water- This is so underrated. Drinking more water actually helps you lose MORE weight and get RID of bloating!⁣⁣
⁣⁣
❇️ Eating out at restaurants- There are ALWAYS healthier options on menus (stir fry with protein, salads without dressing, raw sashimi or seafood, etc).⁣⁣
⁣⁣
❇️ Get a burger- Even if you don’t have any healthy options and the only option is a burger, DONT finish the whole burger. Eat only half of the burger and half the fries or substitute fries for a side salad and finish the salad. You always have a choice.⁣⁣
⁣⁣
❇️ Drinking- Stick to liquor with low calorie juices (low cal cranberry juice) if you’re able to make your own. Shots, light beer, Rose, and seltzer are all lower calorie. If you want a mojito or marg, just get it without the syrups. The syrups & sugars usually add the calories.⁣⁣
⁣⁣
❇️ Remember your fitness goals are not just for physical appearance. It’s for your health so you can live longer and enjoy more memories with your family.⁣⁣
⁣⁣
Happy Holidays everyone!☺️🎉🎊🎁⁣⁣
⁣⁣
⁣⁣
⁣⁣

What if I told you that you could lose weight before the New Year even started?🤷🏽‍♀️⁣
⁣
I’m offering a New Year’s Discount (up to 50% off) on my Transformation Program 🤩⁣
⁣
This custom program will help you lose weight even before the New Year because we both know you won’t go during the New Year...⁣
⁣
Last year, you probably told yourself you’d go to the gym and start your journey.⁣
⁣
And you probably did but then you quit a couple weeks later because life got in the way...⁣
⁣
Then quarantine hit and you completely fell off everything...maybe even used food to handle your stress👀⁣
⁣
Don’t let that stop you from achieving your dream body in 2021.⁣
⁣
And don’t wait until January to start!⁣
⁣
I have clients who are already losing 15 lbs before January so they’re ahead and they won’t be those New Year’s Resolutioners who quit 🙄⁣
⁣
Message me if you want the discount 🤩⁣
⁣
⁣
⁣
⁣

✨Low Calorie Bang Bang Shrimp Recipe😍⁣
⁣
🗣Save this recipe for later 😍⁣
⁣
This recipe is so easy & much healthier than the bang bang you buy at a restaurant!👏🏾⁣

Macros: 22g Protein/ 27g Carbs/9g Fat
⁣
You can also do this with shrimp, chicken, cauliflower, any meat really🤩⁣
⁣
Ingredients:⁣
❇️ 130g Medium size shrimp (or any meat)⁣
❇️ 20g All Purpose Flour⁣
⁣
Sauce:⁣
❇️ 2 TBSP Fat Free Greek Yogurt⁣
❇️ 2 TBSP Light Mayo⁣
❇️ 1 TBSP Sweet Chili Sauce⁣
❇️ 2 TSP Siracha (more or less if you want spicy or not)⁣
❇️ Squeeze lime juice⁣ on top before serving.
❇️ You can season the sauce with salt pepper, garlic powder if you want but I think there is enough flavor anyways.
⁣
1️⃣ First wash your shrimp and peel the tail off. Season with salt and pepper.⁣
2️⃣ Spray your air fryer tray with cooking spray.⁣
3️⃣ Lightly flour each shrimp with the flour. 20g should be enough if you LIGHTLY flour. You can add more flour but it would be more calories so keep that in mind. No need for egg wash, the water from washing the shrimp should help the flour stick.⁣
4️⃣ Add each shrimp laid out in the air fryer. Lightly spray them all once it’s laid out.⁣
5️⃣ Air fry the shrimp for 15 minutes on 375 degrees. This timing will be different depending on how much shrimp and how big the shrimp is. If it’s small, you don’t need to cook as long.⁣
6️⃣ Take out the shrimp and let it cool alittle before adding sauce.⁣
⁣
Sauce:⁣
1️⃣ Mix all ingredients in a bowl.⁣
2️⃣ Add shrimp and toss it in the bowl to coat all the shrimp in sauce.⁣ Squeeze lime on top.
3️⃣ Serve the shrimp on a bed of lettuce or spinach ☺️⁣
⁣
If you want more recipes, let me know below 👇🏾👇🏾👇🏾⁣
⁣
⁣
⁣
⁣

✨🗣How to get a smaller waist✨⁣
⁣
❇️ Grow your legs with heavy weights- Bigger quads/legs make your waist appear smaller. Training legs 2x a week and incorporating compound lifts is a good start.⁣
⁣
❇️ Work out your lats- Doing pull ups, lay pull down, pendulum rows to workout your upper lats will make your waist smaller because your lats are bigger.⁣
⁣
❇️ Stop the s**tty eating- Everyone wants to look amazing but many people don’t want to change their bad habits. Changing your diet doesn’t mean you have to give up your favorite foods.⁣
⁣
❇️ COOK MORE- Cook healthy meals atleast once a day instead of eating out. Just start cooking more at home, stop snacking on the whole bag of chips all day, eat real whole foods, stop buying junk that you can’t resist eating. If you can’t resist those cookies, don’t buy them. Buy them only if you can handle eating 1-2 instead of the whole bag. If you make small changes, you’ll see a bigger difference.⁣
⁣
❇️ Drink more water- everyone underestimates water!! It could help flatten your stomach if you’re drinking enough everyday! It can help get rid of bloating and excess sodium from when you have too many cheat days.⁣
⁣
❇️ Cardio- this should NOT be the main part of your workout but it should be added in a few times a week.⁣
⁣
⁣
⁣

My amazing client here has lost about 12 lbs & 5% body fat!

A lot of the weight was fat as you can tell from the pictures. But you can also see he gained a lot of muscle because he was increasing his strength in all his lifts!

Yes you can lose fat and gain muscle at the same time but it will take alittle longer ☺️

This 4 months transformation is only the beginning!

In just a few months, he increased his bench, squat, & deadlift PRs by a lot while still maintaining good form and not injuring himself🤩

Can’t wait to see what’s next for him💪🏾

When someone says “I’ve tried everything & I still can’t lose weight!”⁣
⁣
Me: “You sure you tried EVERYTHING? What about getting a trainer or coach?”⁣
⁣
Them: Well no not that...⁣
⁣
Me: Ok so you haven’t tried everything🙄⁣
⁣
Some people think hiring a trainer/coach is a waste of money and I can agree with you to an extent.⁣
⁣
👉🏾 It depends... is the coach just going to charge you $50 for a plan and hand you a generic workout/meal plan and never talk to you again?⁣
⁣
👉🏾 Is the coach (with no certification) going to give you a 1200 calorie meal plan with chicken and broccoli?⁣
⁣
OR⁣
⁣
👉🏾 Is the coach going to TEACH YOU about macros, micros, caloric intake and show you how to be flexible with your diet?⁣
⁣
👉🏾 Is the coach going to communicate with you every week to make sure you’re being accountable and getting results?⁣
⁣
✅ Choose the RIGHT coach that not only has the KNOWLEDGE & RESULTS but also will communicate with you directly!⁣
⁣
❌ Don’t choose the IG model with 2 million followers & abs who will probably have her assistant send you a random plan.⁣
⁣
⁣
📸:
⁣

⚠️Let’s talk about Protein Consumption‼️⁣
⁣
I’ve been reading a lot of studies lately about the different types of diets and macronutrients needed for athletes & people in general (for one of my classes in my program)⁣
⁣
The biggest problem most people have when it comes to their fitness journey is not eating enough protein or eating too much protein...⁣
⁣
👉🏾 If you workout, you better be eating enough protein to build muscle and retain your muscle mass.⁣
⁣
👉🏾 If you workout, you also better be eating carbs and fats because your body will start using protein for energy if it’s not getting enough glucose from carbs or enough fatty acids from fats (causes a loss of muscle).⁣
⁣
👉🏾 If you eat a lot of protein but barely workout, your body can store this for energy later (stored as fat).⁣
⁣
⭐️There is a myth that too much protein is bad for you and your kidneys and yes it’s somewhat true because it depends on how much is “too much”.⁣
⁣
👉🏾 If you’re eating ALOT of protein (4g/kg BW) over time, you should be drinking enough water and getting blood work done to make sure blood levels are all normal.⁣
⁣
⭐️ Most people are not consuming 3-4g/kg BW of protein so you’re most likely fine because you’re prob not consuming “too much”. So don’t worry about that unless your doctor said something was wrong with your urea, creatine, phosphate levels, etc. ⁣
⁣
👉🏾 These facts are from peer reviewed studies, experiments, articles. Not a random influencer who thinks he or she knows everything so always do your own research before 😊⁣
⁣
Hope this helped!💕⁣