#soheefit

[athleticeatery]

dont punish yourself with exercise . Halloween is over! Move on and get back on track with your training. #halloween2018 #torontohalloween #boltonhalloween #eastoffifty #bramptonhalloween #peelregion #toronto #torontogym #torontofitfam #trickortreat #candy #torontocandy #sugar #cheatmeal #healthyeating #foodregimen #macros #cleaneating #athleticeatery #soheefit #apchalloween #theapcomplex #mentalhealth #discipline #nutritiongoals #reesespeanutbuttercups #skittles #sportsperformance #athleticperformance (at Toronto, Ontario) https://www.instagram.com/p/BpqewR-AZUt/?utm_source=ig_tumblr_share&igshid=tlgy1l4wc5f6

[mealpreponfleek]

Have you ever heard the expression “I just had a salad” 🥗 from people who are trying to eat better? Yes, we all have! And yes, having a salad over a lot of other types of food is definitely a great choice, but sometimes, the truth about salads is that they are far away from being what we commonly believe.⠀ ---⠀ By this, we are not saying that salads aren’t healthy or that you shouldn't eat them. Of course, they are good for your body, especially when they are full of good ingredients. However, some of them will surprise you as soon as you discover their calorie content 🥙. And that's why we are here! To help you make better decisions when ordering salads.⠀ ---⠀ ⠀ There are two things to consider: ingredients and size.⠀ ⠀ When it comes to the ingredients: just because it has lettuce, tomatoes 🍅, carrots 🥕, or onions, doesn’t mean it’s all healthy. Many salads have croutons, fried chicken 🍗, dressings, and many other toppings that are very high in calories. Even avocado 🥑, as healthy as it is, can add up more calories than you need depending on the serving size.. And you’ll end up having a good looking salad, but in comparison, a burger 🍔 could’ve had fewer calories. 😐⠀ ⠀ When it comes to the size: Just be mindful that the bigger it is, the higher the calories it has...especially if it has many of the toppings we mentioned above.⠀ ---⠀ ⠀ When ordering a salad, remember to make smart choices and do not let your eyes 👀 control your appetite. ⠀ ⠀ --- ⠀ ⠀ What are your healthiest and more delicious ingredients to add to your salads? ⠀ ⠀ ➡️Make sure you're following @MealPrepOnfleek⠀ 💥Inspired by the amazing @soheefit⠀ #MPOFWhatToEat#MealPrepOnFleek #MPOFWhatToEat #MealPrepOnFleek #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #healthylife #healthynothungryl #eatwell #eatingwell #balancedlife #balancedfood https://www.instagram.com/p/B_iSDrtHfhW/?igshid=13k8oet0nbwk7

[tanadrin]

haven't acc read the og fatphobia post but i've seen some asks to u abt it reblogged by ppl i follow and i saw this specific line "I suppose what I’m centrally interested in is, what does any kind of body positivity or self-acceptance movement have to say to the individual who wants to change something about themselves?" and i guess what i've seen in that flavour has been like, putting an emphasis on what u can gain changing your body than what u can lose (e.g. focusing on gaining stamina, 1/

flexibility, the mental benefits of exercise, etc, rather than focusing on losing weight or inches. and approaching it with compassion and self reflection, and eye for sustainability, how changes feel etc and focusing on ones that feel positive. the ppl i follow that seem to talk abt this are (on insta) soheefit and nondiettrainer who have some interesting things to say (altho tbh i follow them on my fitness insta and don't check it that often) 2/2.

I take your point, but in the context of the original post this feels a little bit like those Stack Overflow answers where somebody asks "how do I do X," and people say "nobody does X, do Y instead."

[skynews4ever]

‏‎While calorie intake absolutely matters, so does food choice. Think about not just the energy density of your foods but also nutrient density. I’ve picked 1,800 Calories as a somewhat arbitrary number to show you two versions of what a day’s worth of eating could look like. Consider the following:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ENERGY DENSITY. Some foods are going to have more calories per volume than others. Fruits and veggies plus other nutrient-dense foods tend to give you more food volume bang for your buck.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣NUTRIENT DENSITY. Are a Big Mac, fries and ribs providing you with the daily micronutrients your body needs? Probably not. Long-term, is a diet filled with this kind of food going to leave you feeling your best? Unlikely.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is not to say that you should always, always stick to the types of foods on the right. While food volume can make a difference in hunger/satiety and nutrient density absolutely matters, it’s okay to have indulgences every now and then.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀�Most days, your eating should look something like what’s on the right; occasionally, eating like what’s on the left won’t be the end of the world.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shoutout to @soheefit for the awesome comparison.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend that needs to see this post!‎‏ https://www.instagram.com/p/CGjV6hSgzSz/?igshid=hgx7tvqqsw3a

[weight-loss-keto-products]

Reposted from @weightlosssworld ...or shed body fat from any part of your body, for that matter! (Because remember, we cannot spot reduce, thus the principles of fat loss for one area apply to all areas.) ⁣ ⁣ The best way to reduce your belly fat is not to crank up the cardio or mindlessly slash your calories as much as possible. Put yourself in a reasonable calorie deficit (for most individuals, that is roughly 200-500 calories below your maintenance intake - though if your body fat is in the obese range, you can be in a steeper deficit), consume adequate protein to spare as much lean body mass as possible, and be super consistent. ⁣⁣ ⁣⁣ I plugged in step 2 because a lot of times, people think they’re in a calorie deficit but are in fact not accurately tracking everything they eat. Every bite adds up. ⁣⁣ ⁣⁣ Bonus points if you resistance train regularly. 💪⁣⁣ ⁣ And of course, I should also note that dieting is not for everyone. You definitely do not HAVE to shed body fat if you don’t want to, nor should you be shamed for wanting to do so. I’m all for providing sound education on nutrition and allowing individuals make decisions for themselves. ⁣ ⁣ Credit to @soheefit for the awesome content! ⁣ Tag a friend that needs to see this! - #regrann Follow us 💻👉 www.news-upnow.com https://www.instagram.com/p/CE_NnE1gvYB/?igshid=sf6zayotit8z

[alyssassoul-blog]

#RepostSave @soheefit ・・・ Two of the most common mistakes I see women making when they say they want to “tone” is 1) they overdo the cardio while neglecting strength training, and 2) they don’t consume enough protein. While there’s absolutely nothing inherently wrong with cardio, prioritizing strength training while implementing progressive overload (doing more over time) is what will yield the body composition changes that you want. Lifting will do you a world of good! • Coupled with moderating total calories to make sure you’re consuming the right amount of food (i.e. be in a deficit if need to lean out, or be at maintenance or in a slight surplus if you need to build), consuming enough protein will help build muscle and shed fat, thus leading to the “toned” look (not to mention, it can help with satiety and therefore increase dietary adherence). • Lastly, change takes time! Don’t expect a drastic transformation in one week or even one month. Many of the people with the physiques others covet took years and years of dedicated workouts and proper nutrition. • Stay consistent, focus on the process, and take things one meal and one workout at a time. #howtotone #eatliftthrive

[farsgemworld]

I am an advocate of the calorie deficit approach to life in general. Each just enough to have your optimum energy levels and keep a bit of space for air in the tummy. Once you start tracking calories, it becomes easier over time to understand both the caloric content and the nutritional benefits of every single thing you put in your mouth. And you never feel deprived because you are NOT on a diet! #caloriedeficit #repost @soheefit ・・・ While calorie intake absolutely matters, so does food choice. Think about not just the energy density of your foods but also nutrient density. I’ve picked 1,800 Calories as a somewhat arbitrary number to show you two versions of what a day’s worth of eating could look like. Consider the following: ⁣⁣ ⁣⁣ 1️⃣ENERGY DENSITY. Some foods are going to have more calories per volume than others. Fruits and veggies plus other nutrient-dense foods tend to give you more food volume bang for your buck. ⁣⁣ 2️⃣NUTRIENT DENSITY. Are a Big Mac, fries and ribs providing you with the daily micronutrients your body needs? Probably not. Long-term, is a diet filled with this kind of food going to leave you feeling your best? Unlikely. ⁣⁣ ⁣⁣ This is not to say that you should always, always stick to the types of foods on the right. While food volume can make a difference in hunger/satiety and nutrient density absolutely matters, it’s okay to have indulgences every now and then. ⁣⁣ ⁣ Most days, your eating should look something like what’s on the right; occasionally, eating like what’s on the left won’t be the end of the world. ⁣⁣ ⁣⁣ Just some food for thought. ⁣ @eltmethod https://www.instagram.com/p/CEmuyN_hItP/?igshid=frdx0d2bm7hu

[bettyresch38-blog]

How do you take your coffee? ⠀ I love the perspective that @soheefit details in this one…👇 ⠀ Something to think about: If you’re eating or drinking the higher calorie version of something, but it’s tastier and leaves you feeling far more satisfied and satiated for longer - is that always such a bad thing? ⠀ A lot of times when it comes to conversation surrounding moderating your intake, you’ll see many recommending that you cut back calories as much as you can, including opting for calorie-free liquids. I don’t fully agree with this. ⠀ For example, one of my staples every morning is a small latte with two sugars. I’ll have this regardless of my fitness goal. Why? I love how it tastes, and it gives me something to look forward to as I kick off my day. It doesn’t matter to me that it contains more calories than a straight black coffee. Ultimately, the satisfaction factor is huge for me, and that will leave me feeling happier and less likely to overeat/obsess about food later. ⠀ So while it can absolutely helpful to be aware of at least the rough calorie approximation of what you’re ingesting, that doesn’t always mean that you should go for the lightest choice. ⠀ Don’t forget to tag a friend that needs to see this!

[weightlosssecrets4u]

Reposted from @healthydelic - Follow @weightloss.secrets4u for the best health & fitness tips! . Yes, you can absolutely eat a salad that’s very low in calories. Beware of the big salads with lots of delicious, crunchy, deep-fried toppings, though... the calorie content may shock you 😨 It’s not uncommon for restaurant salads in particular to contain over 1,000 Calories when you factor in the dressing, croutons, avocado/guacamole, etc. which is oftentimes more than a burger. ⁣⁣ ⁣⁣ You’re better off creating your own salad and being mindful of what goes into it. Or if you’re eating out, don’t be afraid to kindly ask for substitutions - grilled protein instead of deep-fried, no croutons, dressing on the side, and so on - to keep the calories more reasonable. ⁣⁣ ⁣⁣ And of course, on the flip side, if you’re trying to gain weight or you have a lot of wiggle room as far as your calories go, definitely have at it with the calorie-laden salads. 🥗🍴⁣ . . 📸 @soheefit #avocado #healthyfats #guthealth#healthylifestyle #weightlossjourney #nutritioncoach #calories #meal - #lossofalovedone https://www.instagram.com/p/B-rjvGnAY7O/?igshid=1gdt2vbtlh8gu

[slickerslimmer]

#Repost @weightlossbasics • • • • • • This post is not intended for everyone. If your goal is not fat loss and you’re not watching your calories, keep scrolling. Remember there is a difference between mindfulness and obsession. ⁣⁣⁣⁣ ⁣⁣⁣⁣ How many of you know someone who swears up and down their diet is on point with nothing but healthy foods, yet they have an impossible time losing weight? 😅🙈⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ The truth is, eating “healthy” foods alone is not enough to induce fat loss. Many “health” foods are actually chock full of calories, thus leading you to consume far more calories than you realize. No matter how nutrient-dense your diet, you will not lose weight if you are not in a calorie deficit. In fact, you can very well GAIN body fat on a “healthy diet” if you’re not watching your portion sizes. ⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Go ahead and enjoy these foods if you’d like (I personally loooooove guac 🥑), but be aware of the calorie traps. ⁣⁣⁣⁣⁣ ⁣⁣ Follow @weightlossbasics for more ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ Credit @soheefit⁣ 👏👏👏👏👏 _______⁣ #nutritionstore #nutritionsystems #nutritionchallenge #childnutrition #whatnutritionistseat #healthisyourwealth #healthydiary #healthyfoodforlife #healthylivingtips #healthylivingrevolution #nutritionblogger #nutritionfirst #nutritionadvice #nutritiontip #nutritions #nutritiongoals #balancednutrition #losetheweight #nutritioncoaching #nutritionaltherapy #nutritionplan #nutritionclub #goodnutrition #wholefoodnutrition #fitnessnutrition #healthynutrition #healthyjourney #healthyeatinghabits https://www.instagram.com/p/B86gnUMhCDl/?igshid=fcd4aiydom0k

[weight-loss-is-achievable-blog]

Proper etiquette so everyone can have a great gym experience @soheefit https://www.instagram.com/p/B680FC_h2tP/?igshid=ltmkfh4kr5ns

[melsbodysquad]

🅿🆁🅾🅶🆁🅴🆂🆂🅸🆅🅴 🅾🆅🅴🆁🅻🅾🅰🅳 Follow @bellacheabodysquad Repost @soheefit Simply defined, refers to the ability to do more over time. While this may seem straightforward, gauging true progressive overload is a lot like the scientific method: keeping all other training variables constant, you change only one thing. If you are able to make an improvement in the gym while controlling all other variables, then you can say that you have truly progressed. ⁣⁣⁣ ⁣⁣⁣ Traditionally, we think of progressive overload as simply adding more weight onto the bar. That’s very straightforward and, if that’s the only way you make improvements in the gym, you’ll probably end up doing pretty well with your fitness endeavors.⁣⁣⁣ ⁣⁣⁣ Here are all the ways you can make progress in the gym!⁣⁣⁣ Are you making progress in your workouts? (at Free Facts) https://www.instagram.com/p/B5iuorWhO8Y/?igshid=ahjsqsymfspc

[lawrencekerrphotography]

Reposted from @soheefit (@get_regrann) - Dietary adherence is a hot topic over here. I’m always trying to find strategies to improve my clients’ consistency to their nutrition programs so they can better meet their physique goals. ⁣⁣⁣ ⁣⁣⁣ What’s tricky (and awesome!) is that there are SO many different ways to put together an effective plan. The key is to personalize the method to the individual so their dietary adherence can be as high as possible. ⁣⁣⁣ ⁣⁣⁣ If I can get you to: ⁣⁣⁣ ⁣⁣⁣ 1️⃣Stick to a consistent calorie deficit ⁣⁣⁣ 2️⃣Consume enough protein ⁣⁣⁣ ⁣⁣⁣ the rest of the details are not as important for fat loss. ⁣⁣⁣ ⁣⁣⁣ I’m really, really big on taking into consideration the person’s lifestyle and personal preferences. If you like bigger, less frequent meals, then intermittent fasting may work well for you. If you loooove rice and potatoes, then utilize a higher carb diet. ⁣⁣⁣ ⁣⁣⁣ Here are some strategies that everyone can employ to step up their adherence game. ⁣⁣⁣ ⁣⁣⁣ (at Brampton, Ontario) https://www.instagram.com/p/B4XYho3FrlA/?igshid=imd5ov24zajz

[dothisworkout]

#LegDay 🍗 #DoThisWorkout by @soheefit ✔ Full Leg Day Workout 💪🍑 . A. Goblet squat 40lbs x 12, 40lbs x 12 B. DB incline press 30s x 10, 30s x 10 C. Deficit Bulgarian split squat BW x 10ea, 5s x 10ea D. Lat pulldown 60lbs x 10, 60lbs x 10 E. Knee-banded quadruped hip extension 20ea, 20ea F. Seated band hip abduction 30/30/30 . #legworkout #squatworkout #quadworkout #lowerbodyworkout #mondayworkout >> http://bit.ly/2zB1yXp

[gymschoolbyjac]

#Repost @soheefit ・・・ Stop 👏 chasing 👏 muscle soreness 👏👏⁣ ⁣ I’m often asked from clients and readers why they’re not always sore after a strength training session. Does this mean they didn’t push themselves hard enough? Should they be concerned? Are they doing something wrong? ⁣ ⁣ Delayed onset muscle soreness, or DOMS, is the pain and soreness felt in your muscles in the hours and days following strenuous or unaccustomed exercise. It occurs as a result of inflammation from microscopic tears in connective tissue and usually peaks at around the 48-hour mark. ⁣ ⁣ One of the biggest myths with exercise is that you NEED to be sore the next day in order to have had a good workout - otherwise, you're not making progress! ⁣ ⁣ In actuality, you may experience DOMS after you do a new exercise (or one you haven't done in a while), after you focus on the eccentric phase of an exercise, or after you perform an exercise that stretches you at long lengths (such as Romanian deadlifts). And while muscle damage is ONE component of hypertrophy (muscle gain) - alongside mechanical tension and metabolic stress - it's unclear whether DOMS is the best measure that muscle damage has occurred. And of the three mechanisms of hypertrophy, muscle damage is considered to be the least important by far behind mechanical tension and even metabolic stress. ⁣ ⁣ Don't use soreness as an indicator of an effective workout. Instead, track your sessions and log your performance in the gym over time.  Are you getting stronger? Doing more reps at the same weight? And are you seeing the changes you want in the mirror? THOSE are far better indicators of progress. 🙌⁣ ⁣ #eatliftthrive⁣ ⁣ References: ⁣ ⁣ Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.⁣ Schoenfeld, B. J., & Contreras, B. (2013). Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?. Strength & Conditioning Journal, 35(5), 16-21.⁣ https://www.instagram.com/p/B2T4WjuDHNV/?igshid=1o243a6nofunx