kiakhadem kiakhadem

1,082 posts   7,800 followers   1,893 followings

Kia Khadem  🍷 ☕️ 🍕 📖 🏋🏽‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I teach people habits to lose fat while still having all the fun. 📚MSc Kin.- Exercise Psych ⬇️coaching ⬇️ kia@kiakhadem.com

Here is a quick and simple meal idea for when you're hangry but don't want to eat all the calories.
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All this for 500 calories. (Too much food for you itsybitsy human? Cut it down by half and you've got yourself a 250 cal meal)
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So many colours in here so you know it's packed with all the healthy stuff.
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Just as a refresher: Larger (nutrient dense) meals like this fill our stomachs more with less calories which signals the brain we are full.

Smaller (calorie dense) meals don't have the same effect so we need to eat more of them to feel full, and in doing so we end up eating more calories.
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Compare the size of this meal to a breakfast sandwich with fake eggs and fake cheese on mediocre bread which is probably the same or more calorie wise. No breakfast sandwich will fill you up as much as a meal full of veggies, fruit, and protein would, and it wouldn't keep you feeling satiated for as long.
This meal:
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53 grams protein
39 grams carbs
7 grams fat
470ish calories.

🏋️ the extremely cool part of my job is seeing women get stronger, do cool things in the gym, and enjoying training.

The banded good morning has become one of my favourite exercises the past few months thanks to @drjohnrusin.
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This is a great exercise for your glutes and hamstrings that you can do literally anywhere, without any heavy weights, and is super easy on the back. The glute pump I get from this exercise is trés noice.
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Pair this exercise with What is Love 🎵 for the best effect and do sets of 20-30 reps with minimal rest between sets.
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Start off with a red band, and as you get stronger work your way up to stronger bands.

Great weekend celebrating my best friend’s bachelor party. 🍾🤵🏽 Here’s the one pic we took all weekend.
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Now it’s time to sleep.

If you having trouble nailing good form on the Romanian deadlift, place a bench behind you as Steph has done.
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By keeping your lower legs against the bench, your learn to keep your shins vertical, push your butt back, and put stress on the hamstrings and glutes.
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One of the most common mistakes with the RDL is not keeping your shins vertical and not driving the hips back. This will help you correct both.
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🤙🏽

@mshanski was nice enough to do an extra set to demo the good form on these band glute kickbacks.
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👉🏽 hinging at the hips to start with her torso parallel to the floor.
👉🏽 not letting her back arch too much as she kicks back.
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Sprinkle some of that good form on everything.

Here’s a quick full body circuit you can do anywhere as long as you’ve got a set of bands.
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1. Squat and Press —30 seconds
2. Split Squat Alternating Band Row — 15 seconds per side
3. Band Rotation — 15 seconds per side
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Rest up to a minute and repeat the circuit 3-4 times.

Do you find yourself snacking every night as your prep dinner and then go “oh, fuck I just ate all the things” ?
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This right here is the ultimate snack to beat all cravings and to stop you from snacking on Doritos, cheese-strings, and Dunkaroos.
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This is a probably a couple pounds of cucumbers, cherry tomatoes, carrots, and celery with a dip. So you’re gonna fill up.
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The dip is greek yogurt and shredded cucumbers but you can add some seasoning to it.
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This is courtesy of my sister in law who, in my opinion, is a meal prep ninja. She always has Greek yogurt and veggies in the fridge to make a quick snack.
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If you set aside a bit of time to buy in veggies in bulk, chop them up, and set them aside you’ll save so much later and have snacks ready to go when you get home. Plus you’ll have such an easier time staying away from other snacks. And you’ll get leaner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS I ate most of this. I was so hungry. Sorry, Jo. #notactuallysorryjustbeingpolite
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If you want to feel your glutes on a whole new level when you squat, you’ve gotta try banded squats.
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All you need to do is push your knees outwards against the band as you squat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is also great for any of you whose knees cave in when you squat.
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Have fun 🤙🏽
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PS- more glute gains guaranteed by listening to some old @britneyspears

Excuses that don't fly with me when it comes to eating for fat loss when you’re a client of mine:
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“I was out so I couldn't eat well."
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- B.S. Unless you're at Taco Bell, you can order a salad with double protein and dressing on the side at ANY restaurant. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
People assume salads are boring but if they were, restaurants wouldn’t have salads listed as entrees.
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Here’s a salad I ordered two days ago. Still had my beer with it. Just got dressing on the side and saved a ton of unnecessary cals. Still enjoyed my fam time.
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Slightly off tangent: I don’t expect anyone to do this on day one, or day 30. But in the long-term, building better, mindful, habits is the goal.
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That’s what I believe nutrition COACHING is. Teaching skills like how and where to make better choices when you’re out. Nutrition coaching isn’t just throwing out macros and calorie numbers at people and calling it a day. A free app can do that.
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[Dumbbell Glute Bridge Floor Press]
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Want to workout your glutes, core, chest, shoulders, and triceps in one go?
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Add these to your workouts.
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Find a pair of dumbbells and a floor and have at it.

This Reverse Lunge and Twist combo is a prettay prettay pretty good core exercise.
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Keep your hips and belly button pointing straight ahead the whole time. Only your upper torso should rotate. I used a 10 pound Dumbbell and did 10 per side.
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If you have questions about any of these leave them below ⬇️

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