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It'll definitely get my mind off all of my issues, because then I'll be worried about not dying of a asthma attack

Awesome, I'm going to go for a run right now to fix my sprained ankle!

Great information!

This is one of the most helpful winter arc videos I have watches so far! Straight to the point and motivating. Good luck!!

Oh my God her voice sound content and rythem is so satisfying and informative love you adop me for free.

Right?!! It's about being healthy not being a curtain weight. :)

Yeah a lot of people say to like get it on an incline and go just enough for them to talk but just because you have a similar heart rate doesn’t automatically mean the same amount of fat loss, you are just moving your body more running

For me it’s the opposite 🤔

Dang 😮‍💨 that’s awesomeeeee

For health sure, but muscle gain eh. Plenty of people with shitty diets can get big. But the best diet won’t add muscle without working out.

🍫 These Snickers-inspired dates are my new go-to healthy treat! 🌟 Macros (per serving): • Protein: 5g • Calories: ~120-150 kcal ✨ How to Make: 1. Slice open Medjool dates and remove the pit. 2. Fill each date with a teaspoon of peanut butter (or any nut butter you like!). 3. Add two peanuts into it 4. Dip in melted dark chocolate, add a sprinkle of crushed peanuts and salt for that crunchy texture and freeze until set. It’s that simple! Perfect for a snack that’s both satisfying and macro-friendly. Tag me if you try it and let me know what you think! 😍

Yea! I'll be dead.

Good video 👌👌

YOOOOOOOOOOOOO you just may have changed my life, i know this is like a 10-9 months old video but still you have given me courage and great plams and overall you amaze me amd i love and thank you for that ❤ Also yo are the most certainly beautiful and don't ever forget that, you are as beautiful and majestic amd the Orion Nebula

Bro eat health in your videos

If u a scammer imma be so mad but u just got a sub that looks so good and healthy 😭

Healthy & Crispy Chicken Bites with Honey Mustard Dip 🍗✨ 📝 Ingredients: For the Chicken: * 120g chicken breast mini fillets * 20g whole wheat breadcrumbs or panko * 7g whole wheat flour * 1/16 tsp salt (a small pinch) * 1/16 tsp black pepper (a small pinch) * 1/16 tsp paprika (a small pinch) * 1/16 tsp garlic powder (a small pinch) * A dash of cayenne pepper (optional, for a bit of heat) * 1/16 tsp dried oregano (a small pinch) * 1/4 egg (beaten) (about 1 tbsp) For the Dip: * 30g plain Greek yogurt (non-fat or low-fat) * 6g Dijon mustard (about 1/2 tbsp) * 5g honey (about 1/4 tbsp) * A few drops of apple cider vinegar (optional, for extra tanginess) * A small pinch of salt * A small pinch of black pepper 👩‍🍳 Recipe: 1. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper. 2. Prepare the chicken: Pat the chicken fillets dry. In a bowl, combine the breadcrumbs, flour, salt, pepper, paprika, garlic powder, cayenne, and oregano. 3. Coat the chicken: Dip each fillet into the beaten egg, then press into the breadcrumb mixture to coat evenly. Place on the prepared baking sheet. 4. Bake: Bake for 15-20 minutes, flipping halfway through, until golden and cooked through. 5. Mix the dip: In a small bowl, combine Greek yogurt, Dijon mustard, honey, and apple cider vinegar. Add a pinch of salt and pepper. Adjust to taste. 6. Serve: Enjoy the crispy chicken bites with the creamy, tangy dip! Perfect for a light meal or snack. 🥳

I feel the same way 😭😭

✨ Here’s how to make it: 1️⃣ Preheat your oven to 240°C / 220°C fan / Prep your ingredients and get ready! 2️⃣ Arrange sliced peppers and pineapple chunks in a baking dish, place salmon on top, drizzle with oil, and season. Bake for 15 mins. 3️⃣ While it bakes, get your rice going and mix up the sweet & sour sauce (pineapple juice, ketchup, tamari, honey, cornflour, and vinegar). 4️⃣ After 15 mins, add snap peas, coat everything with the sauce, and bake for another 5-7 mins. 5️⃣ Serve over rice, sprinkle with sesame seeds, and enjoy! ✅ Perfectly cooked, deliciously sweet & tangy, and so easy to make!

Toning is not real. Muscles can grow or shrink, the shape is mostly genetic. Body fat can be gained or lost. The “toned” look tends to be very low body fat + a small amount of muscle tissue that is visible through the skin just because of how lean the person is. If that’s your goal, eat in a small calorie deficit (5-10% if maintenance) until you reach your desired leanness. Strength train to maintain muscle tissue (maybe build a little bit if you’re new to training). If you want more visible shape, when you’re done switch to eating in a slight calorie surplus and hit the weights. Cardio is for health, not for weight loss. Getting bulky is pretty much a myth. Having a reasonable amount of muscle tissue on you is very good for your health and your aesthetic. You build muscle outrageously slowly, especially as a genetic female because we naturally have lower testosterone levels. You’re chugging along, lifting your weights, and slowly you come to the look you want. This will take months or years of dedicated training. Just back off the intensity and you’ll maintain what you have. If you overshot past the look you like/want, back off the intensity even more and it’ll shrink back down. Then up the intensity just a little to maintain. You’ll figure out where you’d like to live. Getting “bulky” as a woman takes an outrageous amount of work and dedication both in the kitchen and in the weight room. It doesn’t happen to almost anyone by accident. Go out there, take life by the horns, and get after the body you want. I’ll see you in the gym.

Nice tshirt

Haha thats actually gross 😝

There's enough information here to be fair. It just starts from around 9 minutes in. Focusing on the right amount of protein and obviously enough for individual needs as a starting point for nutrition. Then carbs and fats around tgat while msintaining calories or slight deficit. Tracking at start. Keepimg cortisol low when not needed ( extra stress beyond workouts suited to individual). Focus on strength training with progressive overload. Dial in your sleep. Get in a routine and zone and enjoy along the way. Be kind to yourself and understand it can take time. Dont rely on scales. Muscle is key for health as we age. Clean nutrition high percentage of time helps lower cravings. In and out of carbs, when needed as low carb and higher carb periods, serve us well at different times. So so much more to be said as no macro is wholly bad. More calories in fat, though we need healthy fats. Higher protein with enough healthy fats like avocado foe example, helos lower cravings of sweet tooth. And good health chisen carbs help support muscles to enable pushing out that strength session. Walking is one of the best chill cardio forms low cortisol. Best in nature but wherever you can. Or dancing. High intensity here and there as a quick finisher or when little time on a day such as jump rope or quick blast on rower. Anything you like to mix up and challenge body differently in between, though focus mainly on strength training at least 3 times a week. Meal planning and prep is something you can do yourself when you've figured the right macros for you. Then you can change it up and revert to cutting or adding back in when needed so as not to stress your body for too long. Our brain is well adept at keeping honeostasis when we reach a point and so it doesnt want us losing fat. We have to keep ot on it's toes while remaining relaxed on our journey so it knows were on goal and happy, as being stressed about eating and exercise can make our bodies hold onto weight.

Keep up the great work and content 💪💪

What is your approach to breaking the diet time into deficit phases and maintenance phases? Let's say 12 weeks on a calorie deficit and 12 weeks on maintenance calories, rinse and repeat until goal weight is reached?

Smashed it!

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Could you explain what you mean by calculating maintenance?

Cardio that activates the most muscle groups at one given time, Rowing, Swimming, Rock-climbing, gets the heart rate up and VO2 max higher than any other forms of cardio and builds lean muscle which burns even more chub 😂

I feel like this is just a promo for yourself as a coach lol there’s no step by step guide. I was hoping for maybe recipes, workout plans, routines etc… but I guess we have to pay you for that lol 😅

This is awesome. Thank you for sharing this❤

Oow looks good 😋

What is this song called

This is a great video, I can't believe how rude the other comments are!

Hiya! I absolutely love your healthy recipes and workouts. Let me know what you think of mine and if you would add anything to it!! :)) For the cardio portion, I aim for at least 150 minutes of running (not stopping to strengthen my cardiovascular endurance) each week, which I find easier to divide into 30-minute sessions five days a week. Taking a 5 minute break every 10-15 mins.(I do this early mornings). Sadly in the UK I am too young for the gym, so instead at home I do 20-40mins of exercise (skipping, pull-ups, push-ups and squats) I also every 2 weeks, have a yoga session! And that's it! Let me know if you'd add any changes! ❤

Oow looks good 😍

Hey! So I'm actually making this today but I found that I have no honey in stock, Is it alright if I continue the recipe without it. I have no time to buy some too unfortunately! ❤

RECIPE AND MACROS HERE This banana bread is perfect as a high-protein snack! I only had one banana left. But I made it work 🥳 Ingredients: 1 ripe banana 60g Greek yogurt 1 medium egg 30g butter 15g honey 2g vanilla extract 30g self-raising flour 30g oats 30g protein powder (vanilla or cinnamon) 20g 70% dark chocolate chunks cinnamon to taste Instructions: 1. Mash the banana and mix in the Greek yogurt, egg, melted butter, honey, and vanilla extract. 2. Stir in the flour, oats, protein powder, and cinnamon. 3. Fold in the dark chocolate chunks. 4. Pour into a loaf tin and bake at 350°F (175°C) for 20-25 minutes, or until a toothpick comes out clean. 5. Let it cool and store for a snack throughout the week! 🍫🍌 Toppings per serving: • 30g Greek yogurt • 30g fresh blueberries • 10g peanut butter 🥜🫐 Macros per serving (1 of 4 servings, including toppings): • Calories: 325.75 kcal • Protein: 17.5g • Fat: 15.7g • Carbs: 31.45g Perfect for keeping you fueled between meals! Tag me if you try it! 💪✨

Trust me you won’t get bulky… lollll I only lift 5-12lb weights and my arms/shoulders no longer fit in my sleeves

The answer is weights…. But when I look around the gym, the cardio girls are lean/toned and the strength girls are bulky 🤷🏻‍♀️ and I say this as a girl who lifts!

Very informative…..I like the way you explained,it is very easy to understand…..thanks so much for sharing….And I sub right away✌🏼✌🏼

Will try this

Great content keep up the good work

Girl just watched your video and you explain it so simple yet clear! You are very underrated, keep going🫶🏽

Please reply 😢 I am your big fan ❤

Hii sweet girl. How are you ? I am your big fan.

bonjour floriane je suis dans la classe de lylian

Autumn as a time to change is a good idea but I wonder if it getting darker might complicate that a bit. I've always thought people should not bother with starting in January because they just inevitably fail. Instead, start in Spring when it's lighter and quieter and they hype has long since died down, meaning hopefully you'll make routines and make exercise habitual

I love the messaging about the autumn being the best time to make a change. I’ve always hated trying to start the new year new me and I couldn’t put it into words but you managed to. Loved the video