[PR] Gain and Get More Likes and Followers on Instagram.

healthy_little_lifter healthy_little_lifter

2356 posts   30725 followers   407 followings

Dr Aisling Gough  (Pronounced Ash-ling) 30 Northern Ireland Love my grub🍫🍷 @sweet_robyns_ltd sponsored foodie 😋 🤓Health Promotion & ONLINE COACH ⬇️ Weekend Warriors ⬇️

https://www.facebook.com/HealthyLittleLifter/videos/725660670959011/

Not food. Not fitness. Just mirin my new nails 💅🏻
.
-
Fresh set by the miracle workers @_newyorkcitynails_ and got to see their gorg new shop today (pedi station added too 🕺🏻)
-
-
Not an ad- I legit just love them 😍💁🏼‍♀️
.
.

Fat Friday be gone 👋🏻.. easy peeeeasy simple swaps to save on a few (hundred 👀) cals without forgoing some tasty treats 🕺🏻
.
-
Popcorn 🍿- opt for the multi-pack version, portion controlled and only 42 cals a bag. .
-
Dairy milk 🍫🤤- swap the regular bar for the ‘little bar’. .
-
Peanut butter 🥜- Based on 12g.. if you’ve weighed nut butter you’ll cry when you see how little that actually is 😭.. opt for powdered PB.
.
-
ICE CREAM 🍦based on 1/2 tub, cuz who just has a scoop 🤔😜-
🍨Häagan-Dazs ➡️ Oppo. -
🍨Ben & Jerry’s ➡️ Halo Top. .
.
Oppo is my firm fav (+ cinnamon halo 👅)
.
.
Any favourites? Let me know ⬇️⬇️

🍗 Lower calorie eats at KFC 🍗 .
-
Zinger Burger, 450 cals. -
-
Zinger RiceBox, 485 cals. -
-
BBQ wrap, 270 cals. -
-
Regular Popcorn Chicken, 135 cals. -
-
Best thing on the menu is undoubtedly the chicken gravy though, could eat it by the spoon 🥄🤤- regular tub, 120 cals. -
-
-
.
*anyone seen the LOL news that KFC ran out of chicken this week? 😂😂

Protein bars, yogurt, coffee.. protein everrrrything 🙃 But some are ‘better’ then others 👀 .
-
Spotted these Novo Proteinos yesterday (in Creighton’s for anyone in Belfast)- protein cereal that actually has a decent protein content 🕺🏻
.
.
Weetabix Protein; per 2 biscuits (~40g) = ~8g protein. -
Regular Weetabix has 4g protein for 2 biscuits. .
-
Proteinos per 40g serving = 19g protein. Add 200ml semi skimmed milk and you’ve a 26g protein meal 😎
.
.
Anyone tried them?? Cinnamon vanilla sounds unreal 👅💦

Business – Body – Relationship - -

Can you have it all? -
-
-

Ever seen someone prep for a competition and then turn into a bit of a hermit and stop socialising?.. their relationships ‘suffer’? They’re not quite as focused in work?.. maybe their business takes a hit? -
.

This is a common one for newbies to all things fitness.. you’ll perhaps get comments like ‘all you ever do is go to the gym.. you used to be good craic.. you never go out anymore’ . -
-
-

Newbie Entrepreneur going all in on a new business venture.. no time for the gym so their body takes a hit? Working all hours so rarely see friends or family?.. relationships takes a hit? . -
-
-

New relationship and want to spend every waking hour together.. wining and dining, Netflix & chill with munchies … body takes a bit of a hit? Ever heard of relationship weight? 🙊👀 You could stay and work late or do overtime butt gotta see bae 😍 . -
-
-

Some people CAN and DO manage all 3 very successfully, some don’t 🙋🏼‍♀️😎. .
-

We can’t all be masters of all trades. Some things are higher on our list of PRIORITIES at different time points, they might even peak and trough and go on an overlapping wave, seasonally (contest prep/busy business timepoints) and just knowing that is a little reassuring. -

If you do not have the body you want, it’s maybe just because it’s NOT a priority for you right now. And that’s ok.. -

I’m not a big McDonald’s fan but for those of you who are; .
🍔🌯🥗 <500 cals McDonald’s that won’t smash your macros 🕺🏻.
-
Good to know for those who cure their weekend hangovers with fast food 👀 .
.
Bacon + Egg McMuffin, 348 cals. -
-
Double Cheeseburger, 445 cals. -
-
BBQ Chicken BLC, 399 cals. -
-
Peri Peri grilled chicken wrap, 353 cals. -
-
Grilled chicken salad (no dressing), 133 cals. -
-
Btw a BigMac is 508, C43, F25, P26...

Budget gainz 💪🏻🤑
.
-
If your protein intake is coming from grass-fed, organic & exotic meats and fancy protein bars then yeh- you’ll be spending a fair bit of money 💸💸 buttt if you’re on a budget, it’s TOTALLY doable to eat a decent protein intake and save money 🙌🏻
.
-
🐠Tinned tuna, cupboard essential and ~28g protein per tin.
.
- 🐓Stock up on boxes chicken fillets. 5kg = <£20 from Iceland/muscle foods/make friends with your butcher 🤗. 100g chicken fillet ~24g protein.
.
-🥛Whey protein per 25g scoop = ~21g protein. Buy in bulk, 5kg tub from a leading supplement company (MP 🤫) is ~£60.
.
-🍳Eggs are so versatile, with 4 eggs = ~24g protein.
.
- 🐟Frozen white fish fillets are handy to have in the freezer. If you opt for ‘white fish’ (usually pollock) it’s cheaper than cod, and each fillet ~20g protein. .
-
-
Money saved here = more for fancy gym gear, and tasty treat fitspo essentials like @fibreoneuk brownies and ice cream 🍫🍦@oppoicecream @halotopuk😜 .
.
Tag a mate who would benefit from this ⬇️⬇️
.
-

🍬🍬 Off all sorts of yummy stuff for Lent?
-
-
1. You're nuts but fair play🙃 👏🏻
2. Here's a sweet treat that'll keep you right for that final push until Easter - and won't destroy your macros 😜🙌🏻.
.
-

You'll need; -
🍡2 sachets of sugar free jelly -
🍡2 sachets of gelatine -
🍡boiling water.
🍡150ml yogurt (Alpro if you're dairy free; quark/Fage/fruity yoghurt all fine 😋).
🍡mould - silicone trays are easier but an ice cube tray does the job too
.
- 🍥 mix 1 jelly sachet & 1 gelatine sachet with 140ml boiling water 🍥 pour into the moulds & half fill - refrigerate ❄️ ~ 10-15mins ❄️ .
- .
Next:
🍥 mix 1 sachet of jelly & 1 sachet gelatine with 140ml AND 150ml yoghurt of choice (looks gross and separated but go with it and get your mix on 🌪😝)
- 🍥 Pour this mix onto the other jelly mix to fill the moulds to the top - pop back in the fridge until set ❄️🍡🍡🍡 I personally think they're sweet enough but can add sweetener or bits of frozen fruit into the mix if you wish 🍡😝 .
-
-

Give them a go and let me know how you get on 😋 orrr tag and friend and get them to make them for you 🙆🏼😜
.
.

I’m a proper HP Brown sauce kinda girl - but @tonyandjens.. this stuff was beaut 👌🏻. -
Great coffee & a great feed, Set me up perfectly for a super productive Sunday 🤓
.
.
MASSIVE well done to all clients this week. Inches off for the shredders, PBs and gains for the shapers 🍑💪🏻.
You’re all legends 🤩
.

Now that we're all getting enough protein 😉(see previous posts😋).. next up: FATS! .
.
Here's what a total of 70g of fat might look like across a day;
- •🥚2 whole eggs.
.•😋 10g butter (proper stuff 👌🏻)
•🥑 half an avocado.
.•🧀 30g cheese (melted cheese 🤤)
•🥜 handful (25g) cashew (roasted & salted👌🏻)
.•🍫 2 squares of heaven😉(dark choc orange obvs 🤤)
•🐟 150g salmon fillet .
.
Fats are your friend 🤗 The notion that fats make you fat is flawed and outdated 🙄 So don't shy from them *but do remember that 1g of fat = 9 calories 🙃 so as tempting as it is to drown your toast in butter 🤤, salads in oil-based dressings and nail a tub of nut butter 💁🏼.. be mindful 😜.
.
.
If you're unsure how much fats (calories/carbs or protein) you need to reach your goals, drop me a msg 😘 or click the email tab here @healthy_little_lifter
.
Know someone who might need some food inspo? 👇🏻 tag them below 😘
-
-

Have you noticed that since the launch of @publichealthengland’s #Change4Life campaign; ‘100 calorie snacks, two a day max’ shops are full of these amazing little portion controlling treats 😋😋.
-
Sorry kids- I’m stocking up 😜
.

Here’s two of my current favs (swipe). •
Jammy dodgers mini- 89 cals; Cadbury’s mini fingers- 108 cals. .
.

Previous post- made pretty 💁🏼‍♀️
.
.
If you cannot tolerate eggs or dairy, it can seem like a struggle to hit protein intake. No whey? No barebell bars? 😱.. here’s a suggestion for 140g protein.. -
-
Meal 1: 4x bacon .
-
Meal 2: 100g smoked salmon (in a bagel 🤤) .
-
Meal 3: 175g chicken breast.
-
Meal 4: 🥩 250g rump steak .
-
Then just fill in the blanks with carbs & fats.. and fun food 🤫; lots of tasty food doesn’t contain eggs/dairy, and those that do, you can often add in/swap for dairy free alternatives:🧀=🍕 😎
.
.
Thanks to @sarstri for prompting this 😘
.
.

Most Popular Instagram Hashtags