Twoscoops_coaching

Happy Easter🐣

Wishing you all a wonderful and happy Easter.
May your day be filled with health, family, friends and love.

Let it rain chocolate eggs 🥚😀

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🔥🔥 70 Day Challenge 🔥🔥⁣⁠
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I am looking for 5 females 🙎‍♀️ who are driven, motivated and COMMITTED and are looking to finally achieve the results that they have been striving for 💪⁣⁠
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If you are looking to make some positive changes in regards to how you feel and look with sustainable results for the rest of your life, this is the opportunity for you!! 👊⁣⁠
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Have you had enough about the way you feel ? 😤⁣⁠
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Had enough of “I’ll start tomorrow” ? ➡️⁣⁠
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Had enough of wasting money on silly fads and diets ? 💰💊 ⁣⁠
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Join the opportunity - FREE, personal online coaching system with myself ( Sylwia) and transform your body and mindset 💪💯 ⁣⁠
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Today is the day to start working towards your goals 👊 Only you can take action, the power is in your hands 🙌 ⁣⁠
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If you are ready to take action simply DM me 📲 with “transformation” and we will discuss the details and get the ball rolling on you taking action and changing your life 🚀⁣⁠
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Transform your life today!! 🔥📈⁠

𝗗𝗼 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻?

When it comes to aligning your diet with your fitness goals, one aspect we see people consistently struggle with is consuming enough protein.

Of the three macronutrients (protein, fats, carbs), protein is typically the one that's lagging behind.

Why is eating enough protein so important?

🥩 Protein is a crucial component in the muscle building and retaining process. You want muscle (you won't get bulky, we promise) not just for the visual appeal, but for the many health/performance benefits as well. Fun fact…the more muscle you have, the more calories you burn just existing…this is a nice plus.

🍗 Protein is also the most filling and satiating macronutrient, which is a big positive especially when restricting calorie intake. Staying full longer will keep you from sneaking back into the kitchen or break room much sooner than you need to.

🍳 The thermic effect of protein is another big plus. Your body has to burn more calories to digest protein than any other macronutrient, which is definitely a good thing.

We have listed a few of our favorite ways to increase your protein intake in this graphic, there are definitely others as well.

Depending on your goal, there is a recommendation for how much protein you have to eat per day. The general recommendation is to eat 0.8-1.2g/ per kg of body weight per day.
If you are keen on building muscles, a slightly higher protein intake of around 1.2-2g per kg of body weight a day could be beneficial. This will limit muscle breakdown and stimulate muscle building.

Garmin, Apple, Fit Bit, non branded one or just an app ???😩

Which one to choose?

These devices often give you your heart rate, duration of exercise, distance, and even calories burned. 🔥

Getting all this data can be so exciting however, it should be taken lightly when it comes to calories burned.

Most watches can get a pretty accurate reading of heart rate and obviously distance/time, although a super inaccurate reading on “𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨 𝙗𝙪𝙧𝙣𝙚𝙙”. 👇🏽

Do you wonder why? Well, this is because it’s pretty difficult for a device like a watch to take into account ones weight, height, fitness level, muscle mass, and even VO2. 💨 So please don’t determine how much you can eat based off of “calories burned” according to your watch.

However they can definitely help you to figure out if you need to move more throughout the day. I love checking back in with myself to make sure I am moving enough throughout the day, not just during my workouts.⁣

𝗙𝗮𝘁 𝗹𝗼𝘀𝘀 & 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀

We guess you wonder why, even if you start dieting, your weight just doesn’t want to go down. It’s because of 𝘄𝗮𝘁𝗲𝗿 𝗿𝗲𝘁𝗲𝗻𝘁𝗶𝗼𝗻.

When you start eating at a caloric deficit⬇️ , meaning that you’re now providing less nutrients to your body, for it to use its internal stores of energy, your fat cells start releasing fat for the “missing” energy not coming from your diet.

However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye. ㋛

It’s like a double check from your body which’s telling you: “are you really wanting me to release this precious stored energy?” 🤔

This means your weight could fluctuate alot and even go higher, freak you out more and make you quit, but you shouldn’t❗️

We know how frustrating it is to see your weight either stall or go higher when you’re depriving yourself, but that’s just the way it is!

You’re just one step further from finally losing the water weight which is literally MASKING your progress, and finally reveal your hard work done in the past weeks.

💁🏻‍♀️Keep exercising as a routine, eating healthy, having good concept of how to have healthy lifestyle and be patient.
As always 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮 𝙞𝙨 𝙠𝙚𝙮.

W A L K F O R W A R D

You don’t always have to walk in the right direction, but waking forward is always right. 👣➡️🔺
You never know what will come from that direction of walking, new experiences, new ideas, old ideas, new friendships. 🦋

Yes it may seem wrong at the time or confusing if you feel you have walked the wrong path, but it is your own path and you have the choice to continue on your path to where you need to be or you sit with no action.

Trust the process. 🧡

Happy Friday🍻

Here’s some fun fact for your Friday night.

Yes, alcohol calories can soon add up.

If you want to maintain that body you worked so hard to get or if you are still working on getting that body you want, you may be worried about the weekend drinks.

That being said, just because you choose to drink doesn't mean that all progress has to be lost or that you have to blow it out of the water with a 🤪⁠⠀

You can still make progress by planning ahead and maintaining your calorie goals whatever they may be.

When I drink, I typically go for something simple: glass of Prosecco or Vodka, lime and soda.

While I don't suggest drinking all the time, one or two every now and then in moderation will not kill your overall progress⁠.

All or nothing mentalities never end well, so find flexibility and moderation, however that feels best for you.

𝙒𝙝𝙖𝙩 𝙞𝙨 𝙢𝙪𝙨𝙘𝙡𝙚 𝙖𝙘𝙩𝙪𝙖𝙡𝙡𝙮 𝙢𝙖𝙙𝙚 𝙤𝙛?

We are not not talking about the cell structures here, but the really basic building blocks. ⁣
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𝗪𝗮𝘁𝗲𝗿 💦 makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. If you are dehydrated your muscles will look flat.⁣

After that we have 𝗽𝗿𝗼𝘁𝗲𝗶𝗻. 18 % is very significant. That’s why you have to make sure you’re getting enough for those in your diet to satisfy the cellular demands.⁣
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Some 𝗳𝗮𝘁 is stored in our muscles in the form of intra-muscular triglyceride. ⁣
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There are also 𝘃𝗶𝘁𝗮𝗺𝗶𝗻𝘀, 𝗺𝗶𝗻𝗲𝗿𝗮𝗹𝘀 𝗮𝗻𝗱 𝘀𝗼𝗺𝗲 𝗰𝗮𝗿𝗯𝘀 (stored in the form of glycogen) stored in our muscles too!⁣
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Do you have a question? Comment below or DM us! 🙂
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𝗬𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗴𝗲𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗦𝗔𝗨𝗖𝗘𝗦!

While sauces can make almost anything tasty 😋 a lot of them can be 𝗵𝗶𝗴𝗵𝗹𝘆 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 and packed with 𝘀𝘂𝗴𝗮𝗿. That’s why we wanted to break down the key qualities of common sauces for you & what to look out for!

𝘼𝙡𝙬𝙖𝙮𝙨 𝙘𝙝𝙚𝙘𝙠 𝙩𝙝𝙚 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙡𝙖𝙗𝙚𝙡 𝙛𝙤𝙧 𝙖𝙙𝙙𝙚𝙙 𝙞𝙣𝙜𝙧𝙚𝙙𝙞𝙚𝙣𝙩𝙨/𝙨𝙪𝙜𝙖𝙧 𝙖𝙣𝙙 𝙩𝙧𝙮 𝙩𝙤 𝙛𝙞𝙣𝙙 𝙩𝙝𝙚 𝙗𝙚𝙩𝙩𝙚𝙧 𝙫𝙚𝙧𝙨𝙞𝙤𝙣𝙨.

➪𝗞𝗘𝗧𝗖𝗛𝗨𝗣 is one of the most used condiments & it can be full of sugar due to the process of diluting the tomatoes with sugar & salt.
There is almost no nutritional value in typical store-bought ketchup, as a single tbsp can contain up to a full tsp of sugar! That’s why it’s important to pay attention to your portion sizes & the brand.

➪𝗕𝗕𝗤 sauce is often high in sugar,
with 2 tbsp containing over 3 tsp of sugar😲 One study even found that up to 40% of the weight of BBQ sauce may be pure sugar! However there are a lot of great BBQ sauces out there that taste great & have a small amount of added sugars, so I suggest trying one of those (search paleo BBQ sauce).

➪𝗠𝗔𝗬𝗢𝗡𝗡𝗔𝗜𝗦𝗘 products are mostly made of oil, making it an extremely calorie-dense condiment. One tbsp of mayo can add anywhere btwn 57-100 cals to your meal. However if you find brands with the good fats (avocado oil, eggs or olive oil), it will also contain vitamin E and omega-3 and may even help your body absorb fat-soluble vitmains.

➪𝗠𝗨𝗦𝗧𝗔𝗥𝗗 is low in calories and has almost no sugar which makes it a great choice when choosing a condiment! 😃Mustards that include the spice turmeric also contain a compound called curcumin that has shown anti-inflammatory benefits.

➪𝗦𝗔𝗟𝗦𝗔 is a tasty, low cal condiment and it’s minimally processed when made from whole, nutrient-dense foods.
2 tbsp of salsa only has 10 calories!
✔︎Just be sure to pick a salsa that doesn’t have added sugars.

➪𝗕𝗔𝗟𝗦𝗔𝗠𝗜𝗖 𝗩𝗜𝗡𝗘𝗚𝗔𝗥 Balsamic is full of antioxidants like flavonoids, gallic acid, and caffeic acid that may protect against cell damage and lower cholesterol. Balsamic can ⬇️ .. read in the comments

There is never a perfect time to start living the life you dream of. For yeaaaaars, I let my perfectionism stop me from doing things. I wanted everything to be right before taking the plunge and committing to a goal... I still tend to straggle over little details and yes, putting yourself out there can be scary! But taking risks is what pushes you forward.

Don't be afraid of failure... because your success is determined by it.