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when you can't find the sunshine, be the sunshine! 🔆.

when you can't find the sunshine, be the sunshine! 🔆 ...

🇵🇹 Sem dúvida hoje foi um dia magnífico com muita para fazer 😍 ainda há coisas a fazer, como trabalhar na tese agora até ir para a caminha 😋 admito que adoro sentir-me ocupada! Sinto que o dia assim vale a pena 🙏 e vocês? ⁣
Desejo a todos uma ótima noite 😘⁣
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🇬🇧 No doubt today was a magnificent day with plenty to do 😍 there are still things to do, such as working on the thesis now until going to bed 😋 I admit I love to feel busy! I feel like the day is worth it, and you?⁣
I wish you all a good night 😘⁣.

🇵🇹 Sem dúvida hoje foi um dia magnífico com muita para fazer 😍 ainda há coisas a fazer, como trabalhar na tese agora até ir para a caminha 😋 admito que adoro sentir-me ocupada! Sinto que o dia assim vale a pena 🙏 e vocês? ⁣ Desejo a todos uma ótima noite 😘⁣ ⁣ ⁣ 🇬🇧 No doubt today was a magnificent day with plenty to do 😍 there are still things to do, such as working on the thesis now until going to bed 😋 I admit I love to feel busy! I feel like the day is worth it, and you?⁣ I wish you all a good night 😘⁣ ...

Venetian tuesday ☀️😉.

Venetian tuesday ☀️😉 ...

☕️Kawa jako przedtreningówki? Kawa w odpowiedniej ilości, nie tylko posiada walory prozdrowotne, ale jest świetnym wspomagaczem zdolności wysiłkowych. Warto dodać, że stosowanie kawy właśnie w tym kontekście ma poparcie w badaniach naukowych. 👉 Rekomendowana dawka to 3-6 mg/kg masy ciała, około godziny przed treningiem. .
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#trenerpersonalny #fitness #zdroweodżywianie #zdrowejedzenie #siłownia #fit #gym #workout #gymshark #training #gymrat #gymnastics #motivation #muscle #fitnessmotivation #fitfam #cardio #gains #grindout #train #fitspo #instafitness #exercise #health #gymfit #instafit #abs.

☕️Kawa jako przedtreningówki? Kawa w odpowiedniej ilości, nie tylko posiada walory prozdrowotne, ale jest świetnym wspomagaczem zdolności wysiłkowych. Warto dodać, że stosowanie kawy właśnie w tym kontekście ma poparcie w badaniach naukowych. 👉 Rekomendowana dawka to 3-6 mg/kg masy ciała, około godziny przed treningiem. . . . #trenerpersonalny #fitness #zdroweod żywianie #zdrowejedzenie #si łownia #fit #gym #workout #gymshark #training #gymrat #gymnastics #motivation #muscle #fitnessmotivation #fitfam #cardio #gains #grindout #train #fitspo #instafitness #exercise #health #gymfit #instafit #abs ...

Warriors are not the ones who always win but they are the ones who always fight! 
#fitdutchies #fitdutchie #dutchfiness #fitfamnl #fitfam #instafit #fit #fitness #basicfitnl #basicfit #gymrat #fitnessjunkie #abs #inkt #tattoo #body #muscle #instagood.

Warriors are not the ones who always win but they are the ones who always fight! #fitdutchies #fitdutchie #dutchfiness #fitfamnl #fitfam #instafit #fit #fitness #basicfitnl #basicfit #gymrat #fitnessjunkie #abs #inkt #tattoo #body #muscle #instagood ...

𝔸𝕟𝕫𝕖𝕚𝕘𝕖 
Halli Hallo Hallöchen👋🏽
Ein sehr produktiver Tag neigt sich dem Ende zu...💛 Ich bin jetzt mal offline und wünsche Euch einen wundervollen Abend! 
Schlaft schön! 😇🙏🏼
📸 @selina_dn.fit ••••••••••••••••••••••••••••••••••••••••••••••••••••••
#happytuesday #fitgirl #fashion #curvygirl  #allblack #fitness #ootd #instafit #saarland #fashion #beige #bossbabe #fitnessgirls #booty  #fitness #berlin #mindset #blackandyellow #fashininspo.

𝔸𝕟𝕫𝕖𝕚𝕘𝕖 Halli Hallo Hallöchen👋🏽 Ein sehr produktiver Tag neigt sich dem Ende zu...💛 Ich bin jetzt mal offline und wünsche Euch einen wundervollen Abend! Schlaft schön! 😇🙏🏼 📸 @selina_dn.fit •••••••••••••••••••••••••••••••••••••••••••••••••••••• #happytuesday #fitgirl #fashion #curvygirl #allblack #fitness #ootd #instafit #saarland #fashion #beige #bossbabe #fitnessgirls #booty #fitness #berlin #mindset #blackandyellow #fashininspo ...

Most Recent

Understanding Energy Balance

Most of you will realise that you need to be in a calorie deficit to lose weight, but what actually gets you there?

Being in a calorie deficit isn’t necessarily just about eating less.

Energy balance is the equation of energy in versus energy out and whilst you can diet on low calories, if you neglect the energy out component, your deficit may still be very small.

Fat loss tends to slow in most people because they eat low calorie intakes, but this causes them to become less active during the day. You’re tracking what you eat (energy in), but forget to track your activity levels (energy out). In a nutshell: - If you move more and train more, you’ll increase your energy out. Meaning that you’ll be able to diet and lose weight on more calories, compared to someone who diets but isn’t very active.
- Their required energy in to achieve the same rate of fat loss will be lower, because their energy out is lower.

Want to eat more? Move more. But if you move less, make sure you eat less.

#strengthandconditioning #personaltrainer #pt #personaltraining #fitness #coach #fitfam #gym #instafit #fitspo #strengthcoach #bodybuilding #athlete #health #transformation #diet #weightloss #sport #femalefatloss #fatlosscoach #nutrition #protein #carbs #fat #calories #fatloss #workouts #motivation.

Understanding Energy Balance Most of you will realise that you need to be in a calorie deficit to lose weight, but what actually gets you there? Being in a calorie deficit isn’t necessarily just about eating less. Energy balance is the equation of energy in versus energy out and whilst you can diet on low calories, if you neglect the energy out component, your deficit may still be very small. Fat loss tends to slow in most people because they eat low calorie intakes, but this causes them to become less active during the day. You’re tracking what you eat (energy in), but forget to track your activity levels (energy out). In a nutshell: - If you move more and train more, you’ll increase your energy out. Meaning that you’ll be able to diet and lose weight on more calories, compared to someone who diets but isn’t very active. - Their required energy in to achieve the same rate of fat loss will be lower, because their energy out is lower. Want to eat more? Move more. But if you move less, make sure you eat less. #strengthandconditioning #personaltrainer #pt #personaltraining #fitness #coach #fitfam #gym #instafit #fitspo #strengthcoach #bodybuilding #athlete #health #transformation #diet #weightloss #sport #femalefatloss #fatlosscoach #nutrition #protein #carbs #fat #calories #fatloss #workouts #motivation ...

Suffering with a chest infection is no fun 😤🖕🏽! My top tips on how to get over being sick faster ;
✖️ allow yourself to be sick ✖️rest ✖️listen to your body
✖️plenty of fluids
Im not sure how much more time I can spend being a couch potato. But I guess having my two bears with me makes it more bearable 🥰😂
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#fitness #fit #fitfam #fitspo #instafit #instagood #mood #curves #girlswholift #strong #determination #goals #motivation #workout #lifestyle #loveit #bodybuilding #gym #art #gymmotivation #weightloss #love #fitnessmotivation #lovewhatyoudo  #muscle #thehappynow #instapic #happy #empowerment #positivevibes.

Suffering with a chest infection is no fun 😤🖕🏽! My top tips on how to get over being sick faster ; ✖️ allow yourself to be sick ✖️rest ✖️listen to your body ✖️plenty of fluids Im not sure how much more time I can spend being a couch potato. But I guess having my two bears with me makes it more bearable 🥰😂 • • • #fitness #fit #fitfam #fitspo #instafit #instagood #mood #curves #girlswholift #strong #determination #goals #motivation #workout #lifestyle #loveit #bodybuilding #gym #art #gymmotivation #weightloss #love #fitnessmotivation #lovewhatyoudo #muscle #thehappynow #instapic #happy #empowerment #positivevibes ...