nessasphere nessasphere

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Nessa  πŸ“ Germany / Luxembourg πŸ‹πŸΌβ€β™€οΈ Lifting & BBG Stronger πŸ‘‘ Meal Prep πŸ‘ŠπŸΌ Fix your ponytail and try again! πŸ“© nessasphere@gmail.com

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

It is not a secret that I am crazy about nuts πŸ₯œπŸ˜ They boost energy, maintain a healthy cholesterol level, improve skin health, they are rich in all-important omega-3 essential fatty acids, minerals and antioxidants, they are good for your heart and brain and they are a good source of dietary protein. I have them with my breakfast (oatmeal) and I usually have them as my snack. But this ☝🏼 made me think a little bit about how much of them I should eat daily. I do not count calories as such and I never really limited nuts because of calories. They are addictive and once you start it is difficult to stop eating them. Overeating them is an easy way to sabotage the results. I think the only way to prevent it, is to pack them in portion sizes I intend to eat at once. Anyway, it's good to know nuts are high in calories and as with any food, moderation is the key πŸ€— Thank you Chi for this reminder, it's so helpful especially now when I am starting my cut 😊😘 (πŸ“Έ: @fit_pham) #nutrition #nuts #healthyfats #superfoods #snack #healthysnack #moderationisthekey

My three lunch boxes for tomorrow are ready πŸ‘†πŸΌπŸ˜ I will have whole grain spaghetti pasta in herbs tomato sauce with shrimp, some olive oil and green beans on side 🍝🍀 My snack - different kinds of nuts (cashews, almonds, pecans) πŸ₯œ Can't wait tomorrow!! On the other note, day 2 is done & dusted βœ… I had today my first lifting session with a coach and it was awesome!! I feel so motivated now and ready to take this new challenge πŸ‘ŠπŸΌπŸ˜ I got to learn a lot about my form while dealing with weights and also tried a few new moves. We had also a very interesting conversation about nutrition and my current food routine. Most likely I will change a lot in coming days/weeks in this area and I am preparing myself for this. I don't think it will be easy but no struggle no progress πŸ€— #nutrition #healthyeating #lunchbox #mealprep #lifting #nostrugglenoprogress

#realtalk πŸ‘‰πŸΌ It's not a secret I fell off the wagon more times than I could count in those past few weeks. It's been very hard with my back injury, I needed to slow down with my workouts and it led to lack of consistency. I've felt in a rut already before and it simply started the domino effect, the fatigue mode turned on and at the end even my food routine got into a mess. I know there are ups and downs, I know progress is not linear but it somehow didn't make me feel better. I gained some weight and although I still think I look fine and my clothes fit, I can honestly admit I don't feel good in my body now 😢 I needed a little time off to reset and prepare myself for the new challenge and here I am, back at it, stronger than ever and ready to work hard again... Day 1 was a success and I can't wait to see what tomorrow brings πŸ€— #strongerthanever

Friday vibes πŸ€—πŸ˜… #friday #iwannagohome #doingnothing

FOOD DIARY from yesterday βœ”οΈπŸ˜ The weather wasn't our friend but we decided to go hiking anyway and I enjoyed it so much. The best way of active rest for me πŸ’πŸΌ What I had:
1. 🍎 Breakfast - protein oatmeal bowl topped with strawberries, banana, raspberries and peanut butter.
2. 🍎 Post-hiking - @womensbest vanilla whey protein.
3. 🍎 Snack 1 - whole grain bread with mackerel, hard boiled egg and tomato (I was so hungry after hiking and I couldn't wait my lunch πŸ™ˆ). 4. 🍎 Lunch - basmati rice with home made spicy chicken curry (chicken, zucchini, yellow and red bell pepper, tomatoes, coconut milk, cashews). 5. 🍎 Snack 2 - Greek yogurt with strawberries and pecans.
6. 🍎 Dinner - Chipotle inspired bowl with basmati rice, grilled beef, avocado and vegetable salsa (cucumber, tomato, parsley). Total of 2'159 calories πŸ€— As I already mentioned, I went hiking and I burned 800 calories πŸ’ͺ🏼!! #womensbest #nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros

It's meal prep Sunday πŸ€— Are you ready guys? I am going to cook today pasta with chickpeas and home-made pesto and also roasted tomato basil soup πŸ…πŸœπŸƒ Here are the products I will use:
1. Veggies 🌿: tomatoes and fresh basil leaves for my soup and I will use fresh basil leaves again for pesto and add some spinach (not pictured) to my pasta lunch box,
2. Protein πŸ’›πŸŒ±: chickpeas and also parmesan cheese is considered as protein source (39g of protein in 100g of this cheese) but I will use only a little bit of it for my pesto,
3. Carbs 🍞: whole grain pasta, I use today farfalle shape (bow-tie or butterfly) but you can go for spaghetti if you like, also chickpeas are carbs,
4. Healthy fats πŸ₯‘: coconut milk for my soup and pine nuts, parmesan cheese and olive oil for home-made pesto.
My meals today are meat free as I got a lots of requests to share more vegetarian and plant based options πŸ™ŒπŸΌ You can skip parmesan cheese in your pesto and then you have a vegetarian lunch. I hope you're gonna like my today's preparation process. I am going to share it on my Instagram stories soon, so stay tuned 😍 Happy Sunday everyone!! πŸŒžπŸƒπŸ˜˜ #mealprepsunday #nutrition #lunchbox #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration #fooddiary

Good morning everyone! It's so amazing to be back on track! 😁 This week was so much different in terms of exercising πŸ’ͺπŸΌπŸ€— I had my motivation mode fully on and I smashed all my planned sessions. On Thursday I did a Full Body lifting routine followed by 20 minutes of cardio and it was one of the best workouts I've had since I started my journey πŸ˜πŸ‹πŸΌβ€β™€οΈ I feel great and have my energy level at the very top πŸ”βœ… Today, since early morning, I basically run errands but I already squeezed a short HIIT session in and I hope to reach my daily protein level with a little help of chocolate whey protein from @womensbest πŸ’• Enjoy your weekend guys! πŸŒžπŸƒπŸŒΈπŸ˜˜ #womensbest #nutrition #wheyprotein #protein

I loved seeing meal prep guide in steps with this delicious salad 😍πŸ₯— So easy to prepare and you are sure your body gets a healthy well balanced meal πŸ€— What is in the bowl:
1. Veggies 🌱: cauliflower, lettuce and orange bell pepper,
2. Protein πŸ—: chicken,
3. Healthy fats πŸ₯‘: avocado,
4. Carbs 🍞: beans and balsamic glaze.
Macros are great and this salad would make a perfect lunch box!! 😍 Thank you Amanda for sharing it (πŸ“Έ: @meowmeix) πŸ™πŸΌπŸ˜ Enjoy your Sunday guys and don't forget to meal prep for tomorrow πŸ˜†πŸ˜˜ #nutrition #lunchbox #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration #fooddiary #healthybowl #saladbowl #salad

Quick grocery haul for my tomorrow's meal prep (4 meals) πŸ‘†πŸΌπŸ˜ What you can see here:
1. Veggies 🌿: yellow and green bell pepper, red paprika, a few champignons, tomato and I will also use onion and broccoli,
2. Protein πŸ—: ground turkey breast, egg whites and I will most probably use some chorizo,
3. Carbs 🍚: lately my favourite rice mix - long grain and wild rice,
4. Healthy fats πŸ₯‘: coconut oil from @womensbest and yolk.
My plan is to cook turkey meatballs with rice and broccoli for my 3 lunch boxes. And I will prepare egg muffins with veggies and chorizo for my breakfast πŸ€— If you want to see how easy it can be, you can check my Instagram stories tomorrow, I will show you how to do those two delicious meals πŸ˜πŸ™ŒπŸΌ Happy weekend everyone!! πŸŒžπŸƒπŸ˜˜ #womensbest #nutrition #lunchbox #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration #fooddiary

I had to take an unplanned week off from the gym. I woke up with upper back pain on Monday morning and it moved to my neck the day after. I was so upset at first. I barely could turn my head, lay down or get up and I had to use pain relief patches. Since it was pretty obvious there was no way I could exercise, I decided to use this week as my recovery time and think about what to do next. I had a few ideas but at the end I decided to work with a coach. I think it can be a great experience and I am looking forward to it. I will also start practicing yoga as I would love to improve my flexibility and in general to work on my inner peace. Not sure where this path is going to take me but I am definitely excited to see πŸ€—πŸ€πŸ’• #yoga #lifting #girlswholift #letsstartyoga #motivation

Plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance πŸ’ͺ🏼😍πŸ”₯ It has become increasingly popular lately. It is mainly because it engages multiple muscle groups simultaneously πŸ€— How to do a plank? Get into push-up position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Keep your body in a straight line with no sagging or bending. Keep your eyes looking down at the floor or mat so your head and neck are in alignment with the rest of your body. Squeeze abs and glutes. Hold the position for as long as you can. Important: remember to breathe πŸ˜… Inhale and exhale slowly and steadily. When your form begins to suffer, stop it. You can only benefit from the plank by actually doing the plank. Happy planking! πŸ’¦β€βœ… (πŸ“Έ: @caligirlgetsfit) #plank #howtoplank #doitforyou #planking

FOOD DIARY from yesterday πŸ’πŸ₯˜πŸ―πŸ₯‘πŸ¦πŸ˜ A quick tip to all of you with very limited time for cooking during weekend πŸ‘‰πŸΌ Plan your meals in advance and try to use one product a few times throughout a day (basmati rice for me). I cooked also more green chicken curry and I have some leftovers for today πŸ’› Back to my food diary, what I had yesterday:
1. 🍎 Breakfast - scrambled eggs with cherry tomatoes, avocado, cheddar cheese and green olives in a whole wheat tortilla and fruit on side (I love this breakfast, it's easy and quick to prepare, so delicious and nutritious, I do it almost every weekend). 2. 🍎 Snack 1 - Berry & Protein smoothie and some cashews on the go.
3. 🍎 Lunch - basmati rice with baked salmon and broccoli.
4. 🍎 Pre-workout - @womensbest vanilla whey protein.
5. 🍎 Dinner (post-workout meal) - basmati rice with home made spicy green chicken curry (chicken breast, zucchini, yellow and red bell pepper, onion, garlic, lemon grass, ginger, chili pepper, tomatoes, coconut milk, cashews). 6. 🍎 Dessert - Ben&Jerry's Bob Marley's One Love Ice Cream - banana flavoured with caramel & cookie swirls and chocolate pieces - the best banana ice cream I've ever had.
Total of 2'358 calories πŸ€— I did a Full Body lifting workout followed by 30 min cardio and I burned 839 calories πŸ‹πŸΌβ€β™€οΈβœ… So, all good and balance of calories in and out satisfies me!!
#womensbest #nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration

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