Dem där kokos-och mjölk choklad täckta jordnötssmörs/choklad bollarna höll ju inte särskilt länge... 

Eller jo, 3 timmar, men det var enbart pga tvätten som skulle tvättas, tog en sväng (till och med två haha) inom min bror, hans tjej och mina älskade kamp(-lamm)hundar. 

Nästa vecka blir det inte bara långa dagar på jobb, träning och som vanligt tågmögen som sällan går som dem ska, nej, för jag ska nämligen bo hemma hos broren och passa vovvarna också! 

Så nästa vecka... 
Ja vi kan väll säga redan nu att redan på onsdag kommer jag förmodligen döööö längta efter helgen haha! 
Vanligtvis längtar jag INTE sådär super mycket efter helgerna. 
Jag trivs väldigt bra på mitt jobb! 

Dock är det sjukt skönt har jag ändå insett nu efter sådär 5 månader där, att det ändå är rätt najs, inte för att jag är ute sent in på nätterna och sover bort halva dagarna, nope. 
I'm THAT boring! 
Men att kunna dra och träna hur och när jag vill, kunna äta en riktig frukost ur en inte-låda, kunna äta lunchen från en tallrik och typ börjat uppskatta det(?). 
Ja och att fixa allt sånt som man inte riktigt hinner eller orkar med på vardagarna. 
Som att träffa någon knepig knatte, tvätta, städa, mealpreppa, storhandla, åka bort och GÖRA SAKER, ja ni vet, sånt. 

Det är ändå rätt najs. 
Så jo. 
Helger är ändå rätt bra!

Hoppas ni som läser detta (eller inte läser) också har/får en bra helg, go have fun! 

syattfitness på instagram: 



☕️Many people struggle with what to do after a "bad" day of eating regardless of whether or not it was a binge. Maybe you just didn't eat as well as you could have for a few days. Maybe it was your birthday or a holiday or another celebration. Either way, people often restrict or guilt or punish themselves and - even though they logically know it's unnecessary and does more harm than good - they still continue to do it which is why I made this graphic to, hopefully, serve as a friendly reminder should you ever need it.


🐸Listen, if you go "off track" you don't need to fast for a day or two to "make up for it." There's no reason to starve yourself or massively restrict your calories. It's thoughts like this that build and perpetuate unhealthy relationships with food. Get right back on track with your normal routine and you're good to go.


🐼Along the same lines, you don't need to do extra workouts or cardio or go to the gym more than usual. That'll often do more harm than good because you might push yourself too hard, get hurt (or insanely sore) and put yourself out of commission which, obviously, will make you feel worse. Get right back on track with your normal routine and you're good to go.


🐣Finally, don't think you screwed up - I promise, you didn't. As I've said before and I'll say again, progress comes from consistency NOT rigidity. A day or week or month will not make or break your long term results. Get right back on track with your normal routine and you're good to go.


🦄The best strategy? Fall immediately back into your normal routine. Get right back on track. Don't do anything special or unique or extra and definitely don't feel the need to punish yourself. Because there's nothing to punish yourself over. You ate what you ate. You did what you did.

It's over. Done with. Can't change it. So make the best step moving forward and get right back on track.

hannahkeyesfit på instagram:

Too good not to repost 🙌🏻yes there are differences in micronutrients and nutritional content. NO that's not the point of this post. Read it 🤓🔥#Repost @jessi_jean_fitness with @repostapp


Just as was highlighted in my other #EatThisORThat Post - These two foods *ARE* different in terms of their micronutrient values. The vitamins and minerals, the types of carbohydrates, & the effects on the body **ARE** different on many levels. 

The point of this type of post is to NOT to say Ice Cream is better for your health, but rather to debunk the myth that you HAVE to restrict the foods you may enjoy in order to reach your weight loss, weight gain, or weight maintenance goals. 

#FlexibleDieting is about sustainability - allowing room in diet for foods that satisfy your cravings, with the understanding that it is very important that you are hitting your micronutrient & fiber needs as well. 

This approach to dieting pulled me out of the obsessive binge/restrict cycles I was trapped in for YEARS. 

I will take my occasional ice cream & mental health over an obsessive & unhealthy relationship with food that kept me trapped in fear & horrible binge/restrict cycles. #DoWhatWorksForYou #RespectOthers#YouCANEatCleanAndBeAFlexibleDieterToo#WaitWhat #YesYOUCan  #SoBossDiet #IIFYM#FlexibleDiet 

[Some of you have expressed how much you enjoyed my insight regarding “balance” that I shared on @Bucciradio . So, let’s elaborate.] The term “Balance”…what does it mean to me?

O you know, just another one of those words with a completely subjective definition that’s thrown around the industry to help mask the realization that you’re actually out of control.

Wait, what? “Balance” and “moderation” are both terms commonly used by addicts(alcoholics especially) to make themselves feel in control of a situation they have absolutely no control over.

In regards to nutrition, “balance” seems to have many definitions.

It might mean eating clean all week and then having an all out binge until you’re physically ill and rolling around in pain, because #balance.

It might mean eating clean all day and then giving in to the temptation of chocolate, crying for half an hour and punishing yourself with an hour on the stair mill, but then making an Instagram post about how you practised #balance today.

You will even see people post about how they are practising balance because they are on holidays. What exactly does that mean? If practising balance is something you only do on holidays, or the odd Saturday night, that contradicts the idea of actually having balance… Essentially, you’re saying that all the other days of the year you’re unbalanced.

It’s not that I have a personal vendetta against the words balance and moderation, not at all. I dislike that those words are used in the wrong context and interpreted poorly. 1. They have a different definition to everybody. 2. They are often used as a coping mechanism to make yourself feel better about something you ‘shouldn’t’ be doing.

As far as I’m concerned, balance has nothing to do with food sources at all, and everything to do with your mindset towards eating food.

I think balance in nutrition is being able to eat what you crave and keep your body healthy without EVER experiencing negative emotions afterward. (I use the term “negative” loosely, as I think shame, guilt, etc, can play a role in self-growth if we harness that energy properly.) Continued below

If you feel guilt, shame, self-hatred, or sadness because you ate ANY food(and I mean ANY damn food) you haven’t quite been able to reach “balance.” Balance is a state of mind, not a conscious choice to eat a bowl of broccoli to “balance” out a pizza and ice cream.

If the human race didn’t spend so much time practising extremism, balance wouldn’t be such an elusive quality. I mean shit, we make it sound like finding balance is a long mysterious journey through the deathly hollows, when in reality, we were born in balance.

You had balance at some point. You never stressed about food as a child. You ate when you were hungry(if you were as blessed as I was), you didn’t when you weren’t. Some of us straight up lived off chicken fingers and pizza pockets, mowing them down as fast as we could so we could go back outside and play. We didn’t get stressed and feel guilty about our meal. We ate, we lived.

Fitness takes that away from a lot of people, and the quest back to that way of living is a lot more simple than the media wants you to believe.

Food should never run your life. You’ve got bills, family, a career, etc. The last thing you need to do is stay up late doing cardio because you think that slice of cake you ate at your son’s 5th birthday might ruin your physique.