that’s all ✌🏼
friends, get off the scale and please chill on the cardio machines.🙈 you’ve been lied to! 🧐 you’ve spent hours on the treadmill hoping to lose weight, and while it may work short-term (probably not, though), it’s a metabolic disaster long-term. What you REALLY want is to reduce your body fat, by losing fat and preserving/increasing muscle mass, not necessarily losing “scale weight”. . lift weights = get stronger = increase your metabolism. 🏋🏻♀️ lift weights at least 3x week. cardio is fine to add in periodically, but it should supplement your weight training routine. when you add in too much cardio without lifting weights, you actually begin to burn through your muscle and that will slow down your metabolism. . caloric deficit. 🍩in order to lose fat, you must be eating less than your body is expending. of course, it’s not all about calories - your body should be in balance, so it’s expending a maximum of calories. and your diet should consist of unprocessed, real, whole foods. just make sure you’re not too much in a deficit and not for too long. you want to have periods of caloric maintenance or surplus to keep your metabolism healthy. this number is going to be different for everybody - and if you want more specificity here, sign up for my Fat Loss 101 course, where we individualize your specific calories and macros. . proteins, carbs, and fats.🍗 getting a specific ratio of these macronutrients is important to preserve muscle, keep you feeling good and satiated, and also keeping your hormones balanced. . consistency. 🙏🏼 this is key. fat loss takes time and it doesn’t happen overnight. i know, it’s unfortunate. be patient, stay the course, and you’ll see results. . xo. amanda
i wanted to quit, too. so many months without any progress. i didn’t like the body i was in, i was bloated, inflamed, and felt like i’d never get to where i wanted to be. . weeks where i couldn’t “stick to the plan,” because of physical cravings, emotional eating, or i just didn’t feel like it. 🥴 . months where i was doing everything right and yet, still, i didn’t see any progress. the scale didn’t budge, fat wasn’t coming off. i couldn’t see the light at the end of the tunnel. . but, i kept going. i trusted the process. i trusted that i was making progress i couldn’t yet see. i stayed focused on the progress i could see - even the smallest, littlest, tiniest things. . our bodies are not machines - you can’t just snap your fingers and get results. it takes time, it takes a lot of adjustments and experimentation, and it takes commitment for the long haul. the only magic pill is your enduring determination, consistency and a mindset knowing you will get to where you want to be. maybe not tomorrow, but eventually you will get there. . celebrate the small successes and stay committed - because if you quit, you’ll definitely never get to your goal. . today. personally, i’m celebrating that i can see my arm definition in this photo - something i’ve never seen before. and you know what? this is a direct result of months of eating more and consistency in my workouts to build that muscle. the same months I probably felt “fat” and felt like giving up. so there’s that. ❤️ xo. amanda
this is why healthy eating is so confusing!! if you continue to get your health information and nutrition guidance from mainstream media, you are sure to be misguided and feel completely lost. . one day eggs are bad for you, and the next day they’re a superfood. this is classic. the media’s job is not to improve your health, it’s to sell stories and clicks. . read. that. again. . the truth is that everyone is different and will benefit (or be harmed) by different foods. i have some clients eating 6 eggs a day and others completely avoiding them. this is why you should get your personalized nutrition advice from a qualified nutritionist instead of the news or someone who knows absolutely nothing about you. . food for thought the next time you see a sensational nutritional article. repost from @livevitae. . let me know your thoughts below! xo. Amanda
if you’re cooking your eggs like i used to, stop! . overcooking your egg yolks or exposing them to high heat will lead to the cholesterol in the egg yolk to become oxidized. . we do need cholesterol, so don’t be scared of eggs. cholesterol is extremely important in our diet, as it’s converted into important hormones like pregnenolone, testosterone, and we need it to make Vitamin D. . we just want to ensure the vulnerable fats in the egg yolks don’t oxidize. keeping the egg yolk raw or slightly undercooked also maintains more of the nutrients. i love a raw egg yolk lightly blended into my coffee or tonic! . egg whites, however, are best cooked, since they do contain digestive inhibitors and anti-nutrients, which are destroyed by heat. . instead, try scrambling in your yolks at the end (check out my reel for how to do this), or you can even separate the yolks, cook the egg whites then add in the yolks at the end. i also love a soft-boiled egg or sunny side up to dip some sourdough bread into! . let me know how you cook your eggs below! and share this with someone or tag them here to get them to switch up how they cook their eggs! xo. Amanda ❤️
Overindulged? Well, your girl has got another digestion hack for you! This one ☝🏼, you can use post meal. It’ll help increase bile production and reduce inflammation in the gut! 👌🏼 . This paste is delicious enough to take a spoonful of post-meal, or melt a tbsp of it into some warm raw milk for a homemade golden milk latte. 😋 . Mix together the following: 1/4 cup ghee 1/4 cup raw honey (@beekeepers_naturals) 1/4 cup turmeric 1 tsp cinnamon 1/8 tsp black pepper
after 7 months of traveling, i’ve actually lost weight and gotten leaner. how? . here’s some quick tips i currently use that might help you as you start to socialize or travel again: . 👉🏼 stick to protein-forward meals. build your meal around a good protein source, let it be the main/biggest part of your meal. this will help with overeating and ensuring your getting your protein needs met for the day. . 👉🏼 focus on how you want to feel. before you order/eat, ask yourself how you want to feel and order/eat accordingly. do you want to feel like shit when you’re traveling or with friends. i bet not. focus on that. . 👉🏼 track or write down your food. this can be a helpful tool in keeping you accountable. you don’t have to be a psycho about it, but it might be helpful in keeping you honest and aware of your consumption. . 👉🏼 use those extra calories as a refeed day or week. in my Fat Loss 101 course, i talk about how you shouldn’t be in a caloric deficit all the time, you want to have weeks of re-feeding, so intentionally use your travel time or social outings as a way to take extra care of your metabolism. . 👉🏼 continue your workout routine. use those extra calories to build some muscle, boost your metabolism, and make it easier to keep your momentum/routine going. . 👉🏼 use fasting as a tool. not to be abused, but fasting can be a smart tool in moderating your intake and giving your digestive system a rest after a big meal. . for more travel and eating out tips, head to the blog for the full post on how to navigate social dinners and traveling! share this or tag someone who could use these tips. xo. Amanda
stop using these! . the chemicals found in these products are “xenoestrogens” - which act like estrogens in the body and negatively impact hormonal balance. they are endocrine disruptors. . repost from @bernadette.abraham . they can lead to: ❌ in men: larger breasts, smaller muscles, larger bellies, lower libido, prostate problems ❌ in women: rough PMS, increased depression, higher body fat, higher risk of breast cancer ❌ in kids: premature sexual development . excessive estrogen increases the risk of cancer, heart attack, and stroke! . eat organic (avoiding glyphosate – another estrogen mimicker from pesticides) and live a low-tox lifestyle. . ⚠️bisphenol-A (or BPA) is a potent estrogen mimicker found in plastic bottles, plastic cups, containers labeled #7 in the little recycling triangle, and most canned food linings (even organic!). . instead choose: ✅ stainless steel or glass water bottles and filter your home water ✅ cans certified BPA-free or foods in glass or paper cartons instead (better yet choose fresh whole foods!) ✅ replace plastic storage containers with glass ✅ ask the cashier for no receipt or as a minimum avoid touching the ink . ⚠️ triclosan is another potent endocrine disruptor found in antibacterial soaps, toothpaste, mouthwash, deodorants, and first-aid creams. your skin is your largest mouth! visit EWG.org and type in ‘triclosan’ to avoid brands using this ingredient. . ⚠️ phthalates commonly found in synthetic fragrances and products that help make-up “stick” are also guilty. . instead: ✅ open windows or purchase a quality home air filter ✅ switch to safer cosmetics . small changes over time lead to big wins! so, what changes have you made or plan on making next? let me know in the comments, and please share or tag someone!
You don’t lose belly fat from doing more crunches! READ THAT AGAIN! . The ONLY way to lose belly fat is by reducing your overall body fat. . How do you do that? Well, it’s definitely not doing crunches or cardio all day, starving yourself, or drinking all the skinny teas, celery juice, and doing all the fun, sexy things all the IG influencers are telling you to. . You reduce your belly fat (and your body fat) by having a small calorie deficit, resistance training 2-3x a week, eating adequate protein, and being consistent and patient. . Consistency isn’t as sexy as fad diets, but getting to your goal months later and being able to maintain it is SEXY AF. 🔥
here are some easy health swaps you can make, that can make a really big difference, from @maxlugavere. . which is your favorite? give me your fave healthy swap in the comments below!