bfitnessuk_

15/12/2021

✨✨What are macronutrients?✨✨

Macronutrients are the nutrients we need in larger quantities that provide us with energy:
Most commonly know as:
-fats
-Protein
-Carbohydrates

They’re needed in relatively larger amounts than other nutrients, hence the term “macro.” Although there are recommended ranges for macronutrient intake, your needs vary based on your personal circumstances and goals.

Each macronutrient has specific functions in your body.
During digestion, they’re broken down into smaller parts. These parts are then used for bodily functions like energy production, muscle building, and giving structure to cells.

Athletes and highly active people often need more carbs and protein than those who are less active. They should aim for the higher end of the recommended ranges. Extra protein supports muscle building after exercise, while carbs provide calories to replenish energy stores.

If you’re trying to lose weight, you might benefit from eating slightly below the recommended range of calories from carbs and above the range recommended for protein. Extra protein can help you feel full, while fewer carbs can promote a calorie deficit

Setting a macro goal and tracking how many macros you eat is a popular tactic for weight loss and muscle building. However, it’s not necessary for everyone. Eating a balanced diet with sources of each macronutrient will help you meet your needs.

Current guidelines recommend that you get 45–65% of your daily calories from carbs, 10–35% from protein, and 20–35% from fat. However, individual needs vary.

Are you aware of what your eating? Are you meeting your goals?
DM ME NOW AND LET ME HELP 🥦

12/12/2021

Back and Chest day💪🏻
I’m really enjoying training upper body at the moment and growing my muscles 🔥
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Warm up:
5 min incline walk
40 seconds on, 20seconds off
Sprints x 15

Supersets: 4 x 12
✨Wide grip lat pull down
Close grip lat pull down

✨Chest press
Single arm row (12 reps per arm)

✨Chest flys
Bent over chest flys

Finisher:
20seconds burpees, 20seconds plan x 4 mins

Give this workout a go and let me know your thoughts.
Challenge yourself with weights and don’t waste reps 💪🏻🔥

10/12/2021

WANT TO EAT OUT AND STAY ON TRACK?
Here’s how you can do just that🥦
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1. Stay hydrated! Drinking water before your meal will make you less hungry which will help you stop over eating.
2. Order foods high in protein. Protein is key when trying to lose weight and gain muscle 💪🏻
3. Make smart choices.
4. Be aware of the calories. You can still enjoy yummy food and stay in a calorie deficit.
5. Look for the filling and nutritious options.Eat the rainbow. Vegetables are a great way of filling you up, giving you lots of vital nutrients but also low in calories.
6. Plan your meal into your week. Don’t restrict yourself of food. Enjoy it. We all want to be the best version of ourselves but food is also to be enjoyed.
7. Listen to your body. Don’t over face yourself ✨🥦

You don’t have to skip social occasions just because of a diet 🍑
32g of protein in this bad boy 💪🏻

09/12/2021

Food guilt is something that so many people struggle with. Do you like if you have one meal out all your progress is ruined or you’ve gained immediate weight? Nowadays there are so many labels attached to foods that causes many of us to feel guilty for the food we eat but let’s remove the labels and simplify things.
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Food = calories = energy.
Energy is what gives us life. Allows us to move, dance, walk, run and do all the amazing things life. Without food our bodies cannot function properly. Eating your vegetables, keeping your protein high, drinking lots of water and having an chocolate bar is the perfect balance. You don’t have to deprive yourself or your body of things that bring you happiness.
Happiness is the long term goals ❤️
Feeling guilty for eating or skipping a workout is like feeling guilty for breathing.
Just remember you have a new chance to start again every single day.
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Here’s a list of things you should NOT feel guilty for:
- skipping a workout because your too tired. Rest is actually a good thing and a necessity💪🏻
- Snacking whilst you cook your food. It’s a given really🤷🏻‍♀️
- Having to buy a bigger clothes size. Weight gain isn’t always a bad thing. Especially when it’s those b***y gains🍑
- Eating more than the person sat next to you. Everyone is different if your hungry then fuel your body.
- Going “off Plan” on occasion when celebrating life. 🍷

So next time your question whether to eat, here’s your reminder to do it anyways and enjoy ❤️

Our bodies deserve to be nourished and be healthy so we can live a healthy and fulfilled life 💪🏻

07/12/2021

06/12/2021

Deadlifts are one of my favourite exercises to add to my workouts and here’s why:
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Deadlifting is a compound exercise that utilizes several muscle groups, including:

* Quads
* Glutes
* Hamstrings
* Adductor magnus (inner thigh)
* Low back
* Mid-back
* Calves
* Abs
* Traps

During deadlifts these muscles contract together in order to help maintain the correct posture and move the load from point A to B.

An exercise like the deadlift that uses multiple muscle groups triggers a high level of fat loss by burning a large number of calories. This is because it simply requires more ‘energy’ to perform. So eat your vegetables people 💪🏻
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I’ve increased my weight by almost 50kg in the last few months and I’m not going to stop pushing 💪🏻

Let’s grow babies✨✨

01/12/2021

The last month of 2021 is here. What are you going to do to make it count?
4 weeks left to achieve some goals, create new targets and create as many memories as possible.
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Whether it’s health and fitness goals or just life goals get up and do it. What are you waiting for? Spend some time now getting focused and working hard and watch the results and rewards flood in.
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Life is too short to be unhappy. Make everyday a happy day. There is always positives to be found in everyday dark day so hold onto that and stay focused and get to work ❤️🙏🏻

30/11/2021

Never be afraid of failing. You have to fail in order to progress and learn. Just over a year ago I had never lifted weights. Cardio was my best friend. Weight lifting and training has changed my perspective on my body completely. WEIGHTS DO NOT MAKE YOU BULKY.
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Weight lifting isn't just about bulking up and building muscle mass, the experts say. Its benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease just to name a few.
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So get yourself to the gym and try out this LEG DAY😍🔥

29/11/2021

SHES BACK ✨
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Intense session today working upper body. Upper body is something I’ve always neglected but I am super excited about the progress that is going to be made.
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10 sets of 10 reps on each of these exercises and I promise you will burn🔥
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Fitness is a way of life not a quick fix. Time, patience and consistency will get you results ✨
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DM ME NOW IF YOU WANT TO START YOUR FITNESS JOURNEY 🔥

01/11/2021

A new month of goals ahead.
I’ve been quiet on here because life has been mental, trying to juggle auditions, gigs, fitness and life has been chaos.
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I’m more focused than I’ve ever been and I’m ready to fight for everything I want in this world.
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Use this month to reset,realign and work your pretty little butt off. You got this ❤️❤️

12/10/2021

No gym? No problem!

You can still make so much progress without a gym. Here’s a leg workout that is gonna get those legs burning🔥

Supersets:
- RDL 3 x 12
- Reverse lunges 20 x 3

- Pulsing Goblet Squat 3 x 12
- Jump Squat 3 x 12

- Plank to donkey kick 3 x 12
- Squat hold 30seconds x 3

- Glute Bridge 3 x 12
- Single leg glute bridge 3 X 10 per leg

Give it a go and let me know how you feel!
My legs were on fire 🔥
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Dumbells are optional, any sort of weight will do, get creative 💪🏻 #