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nessasphere nessasphere

671 posts   366638 followers   180 followings

Nessa  ๐Ÿ“ Germany / Luxembourg ๐Ÿ‹๐Ÿผโ€โ™€๏ธ Lifting & BBG Stronger ๐Ÿ‘‘ Meal Prep ๐Ÿ“ Balanced diet ๐Ÿ“ฉ nessasphere@gmail.com

http://www.self.com/story/nessa-sphere

Missing beautiful weather and my hiking sessions ๐Ÿ˜ญ Although today was quite warm, I donโ€™t think it will last... On the other note ๐Ÿ‘‰๐Ÿผ @womensbest Black Friday Sale is on!! ๐Ÿ’• If you have ever wanted to try any product, now itโ€™s definitely the time ๐Ÿค— Itโ€™s the biggest sale of the year with up to 50% OFF everything + extra 5 gifts with every order (FREE Shaker, Protein Power Cookies, Protein Bites or 2 x Protein Crisps). You donโ€™t need any discount code ๐Ÿ’ž Happy shopping ๐Ÿ˜
#womensbest #blackfriday #sale

Monochrome workout gear, vanilla whey protein from @womensbest and my favorite yoga mat call for a perfect Sunday โ˜€๏ธ๐ŸŒฟ๐Ÿž Have any of you tried โ€œ30 days of yoga with Adrieneโ€? I want to start it tomorrow and I am wondering if itโ€™s worth? ๐Ÿค” Maybe someone would like to join me? We could motivate each other ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿ’ช๐Ÿผ๐Ÿ˜ And I am so sorry guys Iโ€™ve been a bit busy with my job for past few days and there was not much time left for social media. Havenโ€™t had a good gym session since a few days but at least I am doing some stretching at home. But it will change by the end of the next week and I will bring you lots of new recipes ๐Ÿ˜ Enjoy the rest of your weekend babes ๐Ÿ˜˜
#womensbest #girlswholift #fitness #lifting

Pumpkin versus sweet potato ๐ŸŽƒ๐Ÿ ๐Ÿค— I love sweet potatoes but I am obsessed with pumpkin lately ๐Ÿ’› Both are delicious yet excellent nutritious food. Sweet potato is a staple in many healthy menus, itโ€™s rich in vitamins A, B, C and E, rich in fiber, iron, magnesium and a great source of beta-carotene. Itโ€™s also high in vitamin D, which is responsible for our energy level, building healthy bones, nerves, blood vessels, skin and teeth. Pumpkin is also chock full of vitamins A, C, K and E. The alpha-carotene and beta-carotene promote healthy vision, ensure proper immune function and may also reverse skin damage caused by the sun. Add in potassium, cooper, calcium and fiber and itโ€™s a great addition to your meal plan and will definitely refuel your body after the workout. Both these nutritional powerhouses reduce risk of cancer and cardiovascular disease. Difficult choice โ‰๏ธ Pumpkin despite its amazing taste, has significantly less calories and sugar. Incorporating it into your daily food routine as a light, low-sugar and low-carb option saves some calories for dessert ๐ŸŽโœ”๏ธ Or if you are on a weight loss, pumpkin makes a great replacement for sweet potatoes and can help you to create a calorie deficit. Itโ€™s a simple change but a valuable one ๐Ÿ’ฏ๐Ÿ‘๐Ÿผ๐Ÿ˜ #nutrition #nutritionable #pumpkin #sweetpotato

Hello pumpkin season ๐Ÿ‘‹๐Ÿผ๐Ÿ‚๐ŸŽƒ๐Ÿ˜ Are you meal prepping today, guys? What's on your plan? I am definitely using this time of the year and cook as much as possible with pumpkin as one of the ingredients ๐Ÿค— Today it is going to be roasted pumpkin with beef and Brussels sprouts. I was working on the perfect recipe for roasted pumpkin and I think I finally have one ๐Ÿคค๐Ÿ™Œ๐Ÿผ I will share it with you on my IG stories tonight. Here are all the products I am going to use in my meal prep today:
1. Veggies ๐ŸŒฑ: green asparagus and Brussels sprouts,
2. Protein ๐Ÿ—: lean beef,
3. Carbs ๐ŸŽƒ: pumpkin,
4. Healthy fats ๐Ÿฅฅ: coconut oil from @womensbest.
I usually season my pumpkin with cayenne pepper, nutmeg, cinnamon and sea salt. My meal prep will start soon, so stay tuned ๐Ÿ˜ And please, try the recipe for roasted pumpkin and let me know how you like it ๐Ÿค— Happy Sunday everyone!! ๐Ÿ˜˜
#womensbest #mealprepsunday #nutrition

What would choose? ๐Ÿ‘†๐Ÿผ๐Ÿค— For me it's definitely not about the amount of calories, it's about how I feel after eating one or the other meal. Bloating is something that most probably follows if I go for the meal on the top. Just look at the list of additional ingredients ๐Ÿ™ˆ The meal on the bottom, home made, delicious and healthy always makes me feel light, good and energized ๐Ÿ˜ It's so easy for me. And what is your preference? ๐Ÿค— (Credit ๐Ÿ“ท: @meowmeix)
#nutrition #meals

How to eat and stick to your meal plan while traveling? My FOOD DIARY from today ๐Ÿ’๐Ÿฅœ๐Ÿฅ—๐ŸŒฎ๐Ÿ˜ A little bit different than usual as I had to spend more than a half of my day in a car but still wanted to hit my nutrition. Definitely the best idea would be to take all of my food in lunch boxes but since I knew already ahead about my traveling plans, I decided to go for my weekly treat as my lunch and eat out in a restaurant. I also took my oatmeal in a box with me and two snacks ๐Ÿค— This is what I had in details:
1. ๐Ÿ’ Breakfast 1 at home - one fried egg with some cheddar cheese, green olives, a few slices of bresaola ham, spinach, cucumber and tomato on side.
2. ๐Ÿ’ Breakfast 2 on the go - oatmeal with banana, strawberries, almonds and a small piece of protein bar, all packed in a box.
3. ๐Ÿ’ Snack 1 on the go - @womensbest vanilla protein shake.
4. ๐Ÿ’ Lunch on the go - my weekend treat - sweet potato fries and fish tacos.
5. ๐Ÿ’ Snack 2 on the go - @innocent Super Smoothie Berry & Protein and cashews.
6. ๐Ÿ’ Dinner at home - whole wheat bread with cream cheese, spinach, hard boiled egg, avocado and cucumber.
Total of 1โ€™901 calories ๐Ÿค— I haven't done any workout today but I needed to walk for like almost 2 hours and at the end of the day my Polar watch showed my activity level at 140%. Not too bad ๐Ÿ˜…โœ…!!
#womensbest #nutrition #lunchbox #fooddiary #mealprep #macros

Feeling so strong today!! ๐Ÿ’ช๐Ÿผ๐Ÿ’• I needed to take a few days off as I was tired. No workout. At all. I increased my calorie intake to refuel my body and get my energy back. And it worked. I am ready to smash those 7 weeks until Christmas ๐Ÿค—๐Ÿ˜ Are you ready? Happy weekend guys!! ๐ŸŒž๐Ÿ‚๐Ÿ˜˜ #weekend #strongereveryday #girlswholift

Snack vs snack ๐Ÿค— Let me start by saying I love this Lร„RABAR Coconut Cream Pie ๐Ÿ˜ If you havenโ€™t tried it yet, you definitely have to!! It has only 5 ingredients: dates, unsweetened coconut, almonds, cashews and coconut oil and it tastes amazing. But if you see on my summary it is low in protein, high in carbs and has a significant sugar amount ๐Ÿค” Thatโ€™s why I prefer to go for raw fruit (strawberries, raspberries, apples or blueberries), cottage cheese and nuts (peanuts here but I mostly choose almonds, pecans or cashews). My easy home made snack has good macros, sugar coming only from fruit and can be eaten as healthy balanced meal itself ๐Ÿ“๐Ÿฅœ๐Ÿ’› But I do have such a snack as Lร„RABAR in my bag all the time because I believe it is still way better than grabbing a chocolate muffin at Starbucks or a cookie at Subway. And what would be your choice? ๐Ÿ˜
#nutrition #snack

No secrets. No shortcuts. Just hard work and consistency ๐Ÿค—โœ”๏ธ #lifting #girlswholift #nutrition

Asian bowl with rice noodles, fried chicken, zucchini, green onions, broccoli, egg, cashews and soy sauce ๐Ÿฒ๐Ÿ˜ My first home made!! Not the best looking one but so delicious ๐Ÿค—
#nutrition #mealprep #lunchbox

You are what you eat ๐Ÿค— FOOD DIARY ๐Ÿฅ‘๐ŸŒฎ๐Ÿฅ—๐Ÿ˜ My cut phase is going very well, I have just started week 7 and I decided to go for more fruits over the weekend. Yesterday I bought strawberries that actually taste as real sweet strawberries (although the season is over) and I had them with my few meals ๐Ÿ“๐Ÿคค๐Ÿ˜ When it comes to food, I am usually quite strict during week days. On Saturday or Sunday, even on cut, I let myself have one or two meals out of my standard nutrition routine (you can call them treat meals) ๐Ÿค— This weekend I had again my favorite sushi salmon cream cheese avocado rolls and I am sure I'll be back for more next weekend ๐Ÿ˜ My full day of eating:
1. ๐ŸŽ Breakfast 1 - fried eggs with cheese on top (parmesan and cheddar), avocado, cucumber, tomato and strawberries.
2. ๐ŸŽ Breakfast 2 - protein oatmeal bowl topped with strawberries, banana, raspberries and peanut butter.
3. ๐ŸŽ Snack 1 - @womensbest vanilla whey protein.
4. ๐ŸŽ Lunch - sushi - salmon cream cheese avocado rolls.
5. ๐ŸŽ Snack 2 - cottage cheese with strawberries and cashews.
6. ๐ŸŽ Dinner - giant whole wheat tortilla with white cheese, spinach, avocado, grilled turkey breast, cherry tomatoes and cheddar cheese.
Total of 2'005 calories ๐Ÿ“๐Ÿ˜ I had an amazing fall hiking session between my 2 breakfasts and I burned 455 calories ๐Ÿ‚๐Ÿ๐Ÿ’ช๐Ÿผ๐Ÿ˜ It was such a great day.
Any questions in regards to my nutrition, ask below in the comments ๐Ÿ˜!!
#womensbest #nutrition #fooddiary #mealprep #macros

Itโ€™s Saturday!! ๐Ÿ’๐Ÿผ๐ŸŽ‰๐Ÿ˜ Not gonna lie, I couldnโ€™t wait this weekend. Work was tough past week, I had to squeeze all of my gym sessions in only 5 days and the weather yesterday definitely didnโ€™t help. But I have done already so much today, weekend vibes always give me this enormous amount of energy. And I finally cooked my first pumpkin soup this fall and it was so delicious ๐ŸŽƒ๐Ÿคค Fall season is the best!! ๐Ÿ๐Ÿ‚๐Ÿ’› And... Only 2 months left till Christmas. Not sure if I should be worried or excited ๐Ÿ™ˆ Anyway, enjoy your weekend guys and get your workouts in ๐Ÿ’ช๐Ÿผ๐Ÿ˜๐Ÿ˜˜ #girlswholift #lifting #abscheck #nutrition

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