gloriaeffe Member

- cherry tomatoes, oregano, black pepper; - cinnamon, blueberries, almonds (and sometimes honey/maple syrup); - tuna and tomatoes; - chocolate protein powder and almonds.

I'm 5'0'' and currently at around 114lbs. I don't really care about the weight, I'm more interested in the body fat %. I'm currently at 22% and would like to drop to around 18%.

a handful of frozen berries heated up in the microwave, topped with a couple of tablespoons of sheep yogurt (and sometimes some almonds, desiccated coconut, honey).

I live in Australia and I'm taking Certificate III in Fitness offered by Tafe (quality of teaching is great). Not sure if it is recognized anywhere else in the world and not sure what other certifications are offered in the US, sorry.

I'm half way through becoming a Personal Trainer. I am 3 weeks away from finishing my Certificate III in Fitness which will make me a Fitness Trainer and Group Exercise Trainer. Next July I will start Certificate IV to become a Personal Trainer (can train one on one with that too). I am almost 30yo and come from a totally…

- Double Chocolate Chunks: 8/10. I microwave it for 45 seconds or so. Then top with mixed berries (warmed up so they're juicy) and a couple of tablespoons of greek yoghurt. Tastes like dessert! - Apple Pie: 9/10. This is probably my favourite. I normally eat it straight from the package cause I can't wait to do anything…

I'm 5'1'' and currently 110lbs. I don't really care about weight as I'm working on body recomposition. Right now I have 22% of body fat and I'd love to drop to 18% but I'm finding it quite challenging... I'm at 1,200 calories/day and I eat back all my exercise calories. I haven't seen many progresses in a while so I'm…

Just finished a delicious bowl of zucchini noodles "cacio e pepe" made with my brand new spiralizer. Bacon, parmesan, pecorino romano, garlic and chilli flakes with zucchini noodles: delish!

There isn't a strict rule. At my course to become a personal trainer they suggest to do cardio after strength training because resistance training is more demanding on the muscles and potentially more dangerous so you want to be at your best when performing the exercises. i agree with this theory and always do cardio after…

Most of the times my best workouts are the ones I don't feel like doing because I'm too tired. Not only I surprise myself during the workout but then I feel so much better afterwards! Just take it a bit easier and be ready to accept that your body is not at 100% and you'll be fine.

Thanks for sharing. I've cooked it a couple of nights ago and both my husband and I loved it. It was even better the day after for lunch (eaten cold with a tomato salad).

5'1'' and 110lbs here. I mostly aim to drop body fat from 22.1% (current percentage) to around 18% or so, not too worried about weight once body fat has lowered. I workout 6 times/week alternating circuits, intervals, cardio and strength training - I use runkeeper to log my activities so the way they get "translated" in…

My diary is public too, although not the most creative out there. Feel free to have a look when you please (or to add me as a friend if you see it would be helpful)

Strongly agree with all the points (that's what I've just learnt in my Certificate III in Fitness course too). You can start with your knees on the ground (keep neutral spine and core engaged) or another alternative is with hands on a wall and pushing the wall away from you.

I'm almost 5'1'' , 110lbs and I eat around 1,200 cal/day. I exercise quite heavily (resistance training and intervals mainly) 6 days/week. I eat back almost all of my exercise calories though.

Choose a vinyasa (flow) style of yoga where each pose is kept for a shorter time and you keep moving from one pose to the other without much rest. This "flow" makes it harder and a good cv workout. I find yoga very helpful for flexibility and for building stability (especially through the core). Ultimately the main benefit…

Use a foam roller too, it works wonders for me. Just google it and you'll find some good videos on how to use it properly.

I think that bad posture and sitting down a lot are to blame mostly. Try stretching every day, multiple times a day if you can - even some "passive stretching" would help (e.g. stretch your pecs while taking a work call).

Same here. My husband doesn't really care about his diet and exercise. He does support me (finally!) in my "new" lifestyle but it just doesn't apply to him. The main problem for me is temptations: if I were home alone (or with someone eating clean as I do) I wouldn't have the cupboard full of chocolate bars and chips and…

100% of my BW for 8-12RM. I can go a bit higher but found I start getting injured (lower back and quadratus lumborum mainly to a weak hip) - I need to strengthen that hip and correct my form before I can go up safely.

Hey there! I took a quick look at your diary and it seems to me you're doing fine. I would maybe change your macros a bit to have a higher goal for proteins and a lower one for carbs - I know it helps me feeling fuller for longer and it avoids having crazy carbs/junk food cravings. Feel free to add me as a friend if you…

I am set at 1170 calories/day and I eat back exercise calories (I am quite petite at 5'1'' and 110lbs) I am trying to put on some muscles at the moment so i often go a little over the goal, but not by much. My diary is public, but feel free to add me as a friend too if you like.

I think my diary is open, feel free to take a look. You'll see I tend to eat quite similar foods in a sort of weekly rotation... And you'll see I often indulge in some treats ;) Also, I am currently trying to eat more calories (trying to put on some more muscles), which explains why I often exceed my daily goal.

It happens to me all the time with friends and family and it still drives me crazy. I've been eating clean and living a healthy lifestyle for more than 2 years, and yet they still comment on me passing on ice-cream and fries. And they still ask me what I normally eat and then make fun of it, every freaking time. I've…

I find myself in the same situation very often. Friends organize dinners, drinks, meetings... and all I want to do is go to the gym. So I do it. I tell them that I prefer to go to the gym and if I feel up for it I will join later. They complained for months about it and couldn't understand, I think they still don't really…

I am almost 5'1'' (154cm) and right now I'm 110lbs. I'd like to get to 104lbs but most importantly to drop another 2 or 3% in body fat (currently at 23%). Hit a pretty bad plateau after quitting the pill and being in hormone-nightmare for over 6 months, now I'm back to the pill and hoping to go back to "normal"...

I love them! My favourite are Banana Nut, Coconut and Cashews, and Chocolate Brownie. I have one or half as a snack in the afternoon when I'm on the run and can't cook anything or when i need to increase protein to reach my macro. Sometimes after dinner I put half of the chocolate brownie bar in the microwave for 20…

I think it may depend on why you're taking the test. I took it 2 weeks ago to check if I was developing any insuline resistance (which I'm not, whoohoo!). I normally eat very low carbs but for 3 or 4 days before the test I had been enjoying some bread and pasta and carbs-rich food (due to the italian in-laws visiting…

Archer. What's your favourite holiday?

The Castle