Josefine Holmberg

OPEN ME👇🏼🔥

So you thought eating more of these would help you drop body fat and build an hourglass body… 👇🏼👇🏼👇🏼

❌ but instead, you’re still just eating too much OF THESE 👇🏼
❌ barely any protein
❌ your food is all over the place
❌ you don’t eat during the day
❌ you still skip a morning meal 🤯

1️⃣ EGGS 🥚
They have 5g fat, and 6g protein per egg total.
If you want a high fat food, it would be great but to hit your protein target for your breakfast with eggs the fat adds up quickly!!!

2️⃣ “high protein” nut bars
Same deal… they’re high in carb and fat … not protein

3️⃣ lots of avocado 🥑 it’s good for us, but we don’t need half an avocado per meal, 1/4 is enough

✅ SWAP THEM ⬇️

✨ Chicken breast - probably the leanest versatile kind of meat you can find you can use on the daily

✨ Prawns 🍤 funnily enough they’re super lean, almost on par with chicken breast if you love seafood which i personally do 🙂

✨ lean ground beef - the 96/4 lean kind. You can find it at Trader Joe’s or in Sweden it’s the 5% one at ICA! Meatzza is one of my faves 😍

✨ Light Greek Yoghurt or low fat cottage cheese- if you can do dairy this is such a great protein source 👍🏼

✨ protein smoothie with banana , a sprinkle of oats 🍌 and a tsp of peanut butter 🥜

‼️ IMPORTANT ‼️
Fats aren’t bad, our bodies need them for hormone regulation. 👌🏼✨We just need to be aware of how mu ch of it our body needs!

👇🏼👇🏼👇🏼

Comment “GLUTES” for my FULL glute guide and I’ll send you a copy! 💌

📌 Save and Let me know if you want more daily tips like this

Prosciutto with arugula! 🤤

Super simple and delicious snack with only two ingredients 😍

1. Prosciutto
2. Arugula

You simply just wrap the arugula in the prosciutto and it’s ready to eat!

If you want some more carbs added you can slice and apple and have on the side.

Have you tried it? 😊

CRAVINGS - why do we experience cravings?

E2 - estrogen is responsible for appetite regulation. So we know that when there's an elevation in E2, we have more of a drive for craving more sugary aspects. Ladies, you know when you have cravings before starting your period, it’s because of the increase in estrogen.

When we have a lower amount of circulating E2, we have a greater satiation. There's less of the craving aspect.

But also, in perimenopause when the hormones are all over the place and we have estrogen dominance, it causes a lot of the cravings and the lack of the sensation of feeling full because of the effect that E2 has on the brain and the release of leptin and ghrelin.

Usually the two weeks before ovulation - we tend to feel satisfied and each less.
The two weeks before starting your period is when you usually will feel more hungry and experience a lot of cravings.

Can you relate to this?

Workout with me 💁‍♀️ here’s a workout for you to start the new week with! Leave a 💪 if you will give it a try.

SAVE, share and like the post 😍 it makes me so happy!

What to do:
1. Belt Squat - 4 sets of 15 reps
2. Hip Thrust - 4 sets of 10 reps
3. DB RDL - 4 sets of 12 reps
4. Hamstring curl - 4 sets of 15 reps
5. Seated hip abduction - 4 sets of 20 reps

If you don’t have all the equipment, comment below and I’ll help you find another variation!

Workout Wednesday ✨

Here’s a leg day for you! Who else loves a good leg day? Leave a 💪 if you do!

Instructions for the workout is in the video and I finished up with
Hamstring curl - 4 sets of 15 reps
Hip abduction - 4 sets of 20 reps

Have you tried the B-Stance? It’s a great way to perform single leg exercises with a little more stability. Try it out your next leg day! 🙌

A leg day is always better with my favorite pre workout - starburst Cherry! Have you tried?

You’ll never see me again 💁‍♀️ JK! I’ll be back again tomorrow! 🙅‍♀️

The gym is the only place that will see me every day 🥳 well, maybe not every day but 5-6 days per week.

How many days per week do you workout?

Tuesday vibes 🥳

The week is yours. Own it. 💪

Getting ready for my leg day with Starburst - cherry flavor 😍😍😍 - what’s your go to pre-workout flavor??

If you want to try head over to their website and use my code JOSEFINE for discount 🥳

Listen to the sound - and repeat to yourself in the mirror ✨ Leave a ❤️ if you’ll do it!

Also let’s talk about these leggings, I love them 😍😍😍

❤️

A workout for you on my Bday 🥳 Some of my favorite leg day exercises with a barbell 💪

See the video for instructions!

Which one is your favorite? 🤩