Yesterday was so much more than I had hoped for 💚🦍 today my heart is full 🏋🏻♀️ Yesterday 6 months of training and prepping came together and resulted in a European silver medal in deadlift 🥈 On the back of a disappointing worlds performance in June @seancrowe_sms and @lauren_strength_militia_system never stopped believing and immediately set goals to get me back on track! The programming and support especially in the last three months has been what’s put this performance on the platform! These two will never know their worth 💚🏋🏻♀️ Also thanks to big bro @pearse_tohill_25 for taking charge of nutrition this time, I was the best shape I’ve been in in my life and it paid off in the deadlift! Anyone looking nutrition advice or support, he’s your man! 🦍 To Christopher Wilkinson and my family, thanks for bringing the support out to Lithuania and listening to my endless lists about food and equipment! I’m a nightmare 😩 Thanks to @sbdapparel who always bring the goods with the kit, photos and videos! You guys are the best! If you don’t know the brand check it out! 🏋🏻♀️ Thanks to @irishpowerliftingfederation for supporting me to represent Ireland, to every single person who sent a kind well wish (I noted everyone💚) and to my @strengthmilitiasystems fam who really are the strongest most supportive fam! I’ll repay you all at nationals 🦍💚 We build again for the next one 🦍 SO MUCH EMOTION
For many people trying to reduce their weight, controlling their appetite is a big challenge. Many of you who are on @ratibeauty diet plan also ask us about it. Here are a few tips to control your overeating- 1. Eating small regular meals controls hunger better than skipping meals. Skipping meals makes you overeat at other times. 2. Protein-rich food keeps you satiated for a longer period of time. 3. Eating fiber-rich food can make you feel satisfied for long. 4. Keep healthy low calories snacks nearby in case hunger strikes you. 5. Alcohol makes you hungry and makes you overeat. Reducing your alcohol intake will curb your hunger. 6. Studies show that having sugar sweetened drinks along with your food make you consume nearly 8% more food. 7. If you are in a habit of filling your plate with food, having smaller plates would control your portion size. 8. Drink water before every meal to make sure that you are eating because you are hungry and not because you are thirsty. 9. Research show that people who eat slowly have lower body mass index (BMI) and eat smaller meals. 10. Watching TV or phone while eating can make you eat more and consume more calories. Eat without distractions. 11. Eating with friends who make smart healthy choices in food will also make you make eat similarly. 12. Don't keep trigger foods such as ice creams, chocolates etc in fridge or cupboard etc. Get rid of them. 13. Regular stress can promote hunger, overeating and obesity. Try reducing stress in life through exercise, meditation etc. 14. Studies show that mindful eating is one of the best methods to reduce overeating and emotional eating. 15. Plan your meals. Sudden food choices can make you buy and eat poor nutritional food. 16. Never go grocery shopping when you are hungry. Research show that people who go to grocery shopping hungry buy more high calorie foods. 17. Keep reminding yourself about your weight and health goals so that you are emotionally in control of your eating habits.
#beforeandafter 😍 11 months and just under 4 stone in the difference🙈 Last year in @riverislandpr @riverisland bought this jacket in a size 24, and as you can see on the left - it wouldn’t close 😶 That’s how it sat on me naturally, that’s the furthest I could pull it across myself! I loved it so much I insisted on keeping it and wouldn’t send it back even though I couldn’t move my arms in it😭 I remember that day I wore it in Prague, I froze. A light t shirt top was all I could wear under it as it was just too small 😭 But I was too embarrassed to admit or accept that I needed at least a size 28 to get it to close! 😑 Here we are, 11 months later and just under 4 stone less in the difference. IT CLOSES! 😍 Not only does it close, there’s LOADS of room in it! Imagine that😂 I am so happy, I am so happy I walked in the door to @unislimclubs last March and changed my life for the better. After a wicked busy month and the holiday of a lifetime I gained six pounds, got right back on track today and lost 3 pounds. You have to remember to live your life and enjoy all the nice things😻 It’s super important to just draw a line under it and start fresh, delighted I had a loss this week after half arsing it the last month😂 Here’s to the next stone🥂 If I can do it, you can too ❤️ . . . . . . . . . . . . . . #weightloss#weightlossjourney#weightlosstransformation#weightlosss#weightlossmotivation#unislim#slim#slimming#lostweight#4stonedown#makeup#mua#weight#weightlossgoal#transformationday#weightlossjourney2019#weightlosstips#prague
I don’t know who needs to hear this but, stop all that damn complaining about what you got going on or how busy you are. Get that shit done and boss up! . . No matter if its school, work, building a career or all of the above. It comes with the territory, and if you want that territory you better believe you’ll have to sacrifice and work for it. . . Don’t miss out on an opportunity because you don’t have what it takes to. Put in the work. @team.tightenup
Last night I had a “very hungry caterpillar” night—I just couldn’t stop eating. I wanted to sit in one spot and eat until I couldn’t eat any more. So I did exactly that. Being stuffed felt comforting and familiar, it was what I needed. I felt fine about it at the time. But later that night I was brushing my teeth and noticed my full belly. I started scrutinizing myself in the mirror, and thinking about how my body has changed lately. Before I could get too far down the rabbit hole I put on a sweatshirt, grabbed a book, and went off to bed—I was fine. But it got me thinking. . . The reason we are all so scared to eat “too much” is because we are afraid of gaining weight. There, I said it. . . But the flip side of this, is that once gaining weight becomes less of a threat and more of a neutral potential fact of life….well, the perceived perils of “overeating” become less frightening. . . Our fear of gaining weight isn’t made up—fatphobia is pervasively ingrained in our culture. And it takes AWHILE to unlearn this cultural conditioning. It takes effort to orient your perspective away from traditional beauty standards, to dig into the science on weight and health (see: Health At Every Size) and discover that the equation of fat with poor health isn’t what it’s cracked to be. . . But throughout this learning process, the terrifying prospect of weight gain lessens. The panic surrounding “overeating” begins to dissipate. And you realize that the stakes—your body changing, as it’s meant to do naturally? Your belly becoming a little softer?—perhaps aren’t so high at all. . . So stick with it. Because gaining weight isn’t bad, it’s a natural consequence of being human. Understand that your body can be trusted to regulate your weight itself, and your attempts to circumvent its natural metabolic processes are ill-fated at best and downright dangerous at worst. . . When weight gain becomes harmless, so too do your “very hungry
This weeks SCHEDULED 157.5kg/346.5lbs versus last weeks MISCALCULATED 157.5kg/346.5lbs This weeks was extremely smooth 🙊. Last weeks was a confused why did that not move better?! I always find it enjoyable to see the progression of previous lifts. PROGRESS 🖤 is always happening, even when it’s not as evident as we would like it to be!! Take the LITTLE WINS because those add up to the BIG WINS!! And ALWAYS TRY HARDER 🙌🏽 Crop @notoriousbastards Shorts @vnturapparel FSU Shirt @inspirednutra
Anyone else who has been through a major weightloss realize that maintaining the weightloss is actually the most difficult part? . No one prepares you for what happens after you loose the weight. I thought everything in my life would magically become perfect but that’s not the case. Loosing the weight was hard and it’s made me into a strong person but it doesn’t stop there. I’ve had multiple conversations this week with people about failure and how failure is necessary to be successful in life. I think about all the countless times I started some sort of diet and failed. I was the queen of trying something for a month and giving up. . Each and every one of those failures got me to where I am today. I was so mad at myself for giving up that I finally had enough and told myself I could do it and I did do it. Now that the weight is gone, I find myself still struggling in different ways. I found myself in a rut for a bit and needed a change. Maintaining weightloss is an absolute mental thing (for me personally). We all get into our own heads and I know I am my biggest critic. In moments that I am frustrated or whatever it may be, I find myself critiquing every aspect of my life. I find myself second guessing if I can do this. . It’s in those moments where I feel like I’m failing and maybe I had a bad workout or maybe I didn’t eat as clean as I planned, that truly are the difference maker for those who are successful and those who are not. I’m human. I have bad days but I’ve learned to take those bad days and turn them into something amazing. . Realizing how much I just ranted on there, my advice to anyone out there struggling or in a rut, take every moment, every failure, every step of the journey and learn from it. See what you could do differently and what you can change and freaken do the damn thing it’s that simple. Don’t get caught up in anyone else besides yourself. Focus on you, keep grinding and you will get there 💪🏻
For every 1g glycogen (carbohydrate) you eat, your body stores 3-4g of water. Sodium, fluid, macronutrient intake, gastrointestinal content, and more ALL influence the scale. Just because you lost or gained 5 lbs overnight does NOT mean it is fat (or muscle). It’s more than likely 𝘫𝘶𝘴𝘵 𝘧𝘭𝘶𝘪𝘥. Our kidneys work to maintain proper hydration status on the daily! In a healthy individual this is kept TIGHT. As a result of what we do and eat (and anything going on within us- stress/ inflammation/ diseases/ sleep,etc) our bodies will store more or less fluid within the cell or outside the cell . Take your weight with a “grain of salt”. It is a TOOL and it fluctuates within the hour 😘 It does not define you OR your habits. Can you tell I gave a presentation about sodium, water, and glycogen today? 😂😁 Ask any questions below! I will share in my story so we can all learn together 🤗