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nessasphere nessasphere

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Nessa  πŸ“ Germany / Luxembourg πŸ‹πŸΌβ€β™€οΈ Lifting & BBG Stronger πŸ‘‘ Meal Prep πŸ“ Balanced diet πŸ“© nessasphere@gmail.com

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

Current situation πŸ‘‰πŸΌ lying in my bed and thinking about my tomorrow's breakfast πŸ˜πŸ˜‹ The classic 🍞: 2 medium boiled eggs, 1/2 a mashed avocado & black pepper over Ezekiel toast
Banana butter 🍞: half banana, 1/2 tbsp chia seeds & 1 tbsp almond butter over Ezekiel toast
PB&j inspired 🍞: 1 tbsp peanut butter & 1 cup strawberries over Ezekiel toast
Savory combo 🍞: 1/4 cup refried beans, 1 sunny side up egg, black Pepper over Ezekiel toast
Which Ezekiel toast combo would you choose? πŸ€—

Thank you Amanda for all of the delicious ideas (πŸ“Έ: @meowmeix) 😘

#nutrition #breakfast #mealprep #ezekieltoast

Hey guys! I hope you're having an amazing Tuesday πŸŒžπŸƒπŸ˜ I owe you an update on my cutting phase πŸ‘‰πŸΌ I am in the middle of my 2nd week and it's going great so far. I follow my nutrition plan and actually it's not that difficult as I expected. I am not hungry (yet πŸ˜…) and it's probably due to my busy work schedule lately and the fact that I don't have much time to think about food throughout the day πŸ™ˆ Let's see in coming weeks. As for workouts, I do enjoy my new plan and I am looking forward to lifting days. Cardio isn't that bad either but I guess the number of sessions will increase with time. I also continue with my kick-boxing classes and they give me so much extra energy and motivation πŸ₯ŠπŸ’›βœ”️ And you? Did you smash your workout today? If you didn't, you still have time πŸ’ͺ🏼😁 One hour is only ~4% of your day, so no excuses πŸ€— Enjoy your day babes! 😘
Chocolate whey protein: @womensbest
#womensbest #girlswholift #lifting #cutting

Hello Sunday πŸ‘‹πŸΌπŸ€— Are you meal prepping today, guys? What's on your plan? I am going to cook Italian style quinoa and beef stuffed peppers 🌢🍚😍 And of course I will share with you the whole process on my IG stories. Here are the products I am going to use:
1. Veggies 🌿: green, orange and red peppers, onions, garlic cloves and canned tomatoes,
2. Protein πŸ’›πŸ—: lean beef,
3. Carbs 🍚: white quinoa,
4. Healthy fats πŸ₯‘: avocado oil.
I will season it with cayenne pepper, oregano, basil and sea salt. My meal prep will start soon, so stay tuned πŸ‘πŸΌπŸ˜ Happy weekend everyone!! β›…οΈπŸŒ³πŸ˜˜ #mealprepsunday #nutrition #lunchbox #mealprep #nutritionable #nutritiontips #macros #lifting #girlswholift #weights #foodinspiration #fooddiary

Happy Saturday β™₯οΈπŸ€— #quoteoftheday #motivationalquotes

You can speed up your progress with a good nutrition plan πŸ™ŒπŸΌβœ… I've learnt over past year how important it is to properly fuel your body. It's not only about healthy, well balanced meals but also regular eating πŸ€— I eat 5 times a day (6 times when I have my lifting workout because I additionally drink my whey protein). I usually start a day with my protein oatmeal with fruit and nuts/peanut butter or fried/boiled/scrambled eggs with avocado and veggies. Then I take 3 meals with me to work. On the picture you can see how my typical lunch boxes look like: wheat berry (ebly) with cod fillet and steamed green beans πŸ‘πŸΌπŸ˜βœ… I have at work a small bottle of olive oil and I add 1 tbs of it to each of my meals if there is no other fat source. Additionally I usually have with me some snacks. Here: nuts (almonds and cashews) and Chocolate Brownie protein bar from @questnutrition πŸ™ŒπŸΌπŸ«πŸ˜ When I come back home in the evening, I have my last meal and it can be, for example, a green salad with grilled chicken breast, avocado, cherry tomatoes and sunflower seeds or whole wheat pasta with home made spaghetti bolognese ☺️ I prepare all my meals in advance for the next day every day and I believe me, it's not that time consuming as it seems, it's just a matter of a good time organisation. Make wise choices, eat right and your body will respond to it quickly β€οΈβœ”οΈ #nutrition #mealpreparation

RECIPES & MEAL PREP GUIDE β˜‘οΈπŸ˜πŸ˜ Do you remember the lunchbox with sweet potato fries, crispy Buffalo chicken drumsticks and green asparagus? I promised you recipes and here they are together with a quick guide on how to cook a well balanced meal and how to count its macros πŸ€— You only need to follow these steps:
1. πŸ”Ί CARBS - I usually use 160-200g of sweet potato (weight before cooking). Peel off the potato (you don't necessarily have to do it but I prefer it this way) and cut into fries. Toss them into a mixing bowl or plastic bag and season it with olive oil, cinnamon, nutmeg and Cayenne pepper. Shake to distribute evenly. Bake the fries in the oven at 220Β°C (425 Β°F) for 20-25 minutes. Don't worry if the edges are a little bit brown.
2. πŸ”Ί VEGGIES - Use any vegetables you want, raw or steamed or baked in the oven. I used 150 grams of green asparagus and steamed it for 5 minutes.
3. πŸ”Ί PROTEIN - 2 chicken legs which is 150g of meat. Preheat oven to 175Β°C (350 Β°F) and bake the chicken legs without any seasonings for 30 minutes, this is the key to make them crispy. In a meantime prepare the sauce. Melt the butter in a pan and mix it with Frank's RedHot Buffalo wings sauce (the proportions are up to your taste and how spicy you want your drumsticks to be but the mixture should be quite thick at the end). Once the chicken legs are out of the oven, dump them into the sauce, toss until well coated and bake again at the same temperature for another 30 minutes.
4. πŸ”Ί HEALTHY FATS - I don't think there is a need to add healthy fats if you are planning to eat chicken legs with skin but if you prefer them without skin or simply would like to have more fats in your lunchbox, add 10 grams (1 tbs) of olive oil and sprinkle it over your veggies or fries before eating.
Let me know if you have any additional questions πŸ’πŸΌ I hope you found this post helpful and I would love to hear if there are any other meals you would like me to do a step by step guide on how to cook it!
#nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros #mealplan #balancedmeal

FOOD DIARY πŸ’πŸΌπŸ˜ I would like to post this food diary from my last weekend as this is probably the last one you see here with so many calories (at least for next 10-12 weeks). As some of you already know I started my cutting phase and my calorie intake decreased. There is no drastic change because I want to do this process in a healthy way focusing on the quality of food I will be eating and trying to avoid indulging too much. Let's see how it goes πŸ€— But now back to my weekend. Here is what I had:
1. 🍎 Breakfast - protein oatmeal bowl topped with strawberries, banana, raspberries and peanut butter.
2. 🍎 Snack 1 - protein smoothie and some cashews on the go.
3. 🍎 Lunch - sushi - salmon cream cheese avocado rolls.
4. 🍎 Snack 2 - corn tortillas with grilled chicken, avocado, onion, tomato and cheddar cheese.
5. 🍎 Post-workout - @womensbest whey protein.
6. 🍎 Dinner - basmati rice with home made spicy chicken curry (chicken, zucchini, yellow and red bell pepper, tomatoes, coconut milk, cashews). Total of 2'199 calories πŸ“πŸ˜ I had my legs session followed by some cardio and I burned 724 calories πŸ‹πŸΌβ€β™€οΈπŸ˜…!!
#womensbest #nutrition #lunchbox #fooddiary #mealprep #nutritionable #nutritiontips #macros

A moment of reflection and my new challenge πŸ’­πŸ“πŸš¨ I took some pictures while hiking last week and I was not really happy with what I saw. My body fat % definitely increased lately, which is actually not a surprise as I was either on my weight maintenance period or a calorie surplus for the whole past year. I think it's high time to start cutting phase. My last cut ended last September and I was very happy with the results. This time I am going to start a similar program. Not yet sure how long it will take, probably 10-14 weeks depending on how my body responds to it πŸ€— To be honest I am very excited about it and it's again a big challenge for me but I know I can manage πŸ’ͺ🏼😍 I will share here with you how the process goes, my nutrition and workout details, my small victories but also all of my struggles. I will post lots of meal preparation and exercise videos. If there is anything else you would like to see in my posts, please, comment below πŸ‘‡πŸΌ Wish me luck and enjoy your Sunday guys! 😘
Outfit: @cleoharper_activewear
#lifting #healthylifestyle #girlswholift #cutting #fitness #inspiration #motivation

What does healthy eating and meal preparation mean? πŸ€” For lots of people it's just "rice and chicken". It's boring, it has no taste and usually it's not possible to stick to it for more than 2 days. And it's so NOT true πŸ€— Meal on the left: plain basmati rice with grilled chicken, green asparagus and avocado (seasoned only with some salt and pepper). Meal on the right: basmati rice with lemon juice and fresh cilantro, red beans, chicken breast seasoned with Southwest Chipotle Seasonings Blend, fried yellow, green and red peppers with onions seasoned with Italian herbs and salt and half of avocado (I make guacamole out of it right before eating, I simply add some lime juice, minced garlic, chopped cilantro, salt and cayenne pepper). I love this Chipotle inspired lunch box β™₯️ What you need is just a little of imagination, some seasonings and brightly coloured vegetables to turn the most boring food into something delicious 😍
#nutrition #mealprep #healthyeating #healthylifestyle #eatbetternotless

ABS πŸ”₯😁 "What kind of exercises do you do to get abs?" I see this question in my e-mails quite often lately. Yesterday I had the most intense and awesome lifting session in weeks and, believe me or not, I haven't done any crunches or leg raises or V-ups or any other ab exercises. Actually the last abs workout I had a little bit more than a week ago and it was only an extra 5 minutes session at the end of my lifting day. You know saying "Abs are made in the kitchen". YES! Working out is important but when it comes to building and exposing a strong midsection, it's not more than 20% of the success. Don't spend hours in a gym focusing on your abs. Focus your efforts on your nutrition πŸ€—πŸ˜πŸ’ͺ🏼 If you want to have gorgeous stomach with visible abs, you need to get your eating on point. Whether or not you can see your abs depends entirely on your percentage of body fat and where you store it. It is directly tied to body fat percentage and your diet impacts your ability to lose belly fat and expose your abdominal wall. I was a perfect example of a person with stubborn belly fat trying to get rid of it for almost year and a half without any major success. Until I changed my eating habits. My food routine is easy, 5-6 well balanced meals throughout the day, limited sugar and drinking a lot of water. Never in my life before had I abs looking like on the picture on the right and I am 40! With hard work, you can achieve anything! It's not your body, because your body is capable of anything, it's your brain that you have to convince πŸ‘ŠπŸΌ Challenge yourself, eat healthy, exercise daily and you'll see how amazing it feels. If you are dedicated and consistent, you won't have to wait long to see the results β€βœ”οΈ #absaremadeinthekitchen #transformation #lifting #heavyweights #girlswholift #beforeandafter #ageisjustanumber #nutrition #eatbetternotless #bbgprogress

You are what you eat πŸ‘†πŸΌπŸ˜ My three lunch boxes from yesterday 😁 I had sweet potato fries (seasoned with cinnamon, nutmeg and cayenne pepper), crispy Buffalo chicken drumsticks and green asparagus. My snack - pecans πŸ₯œ I loved every bite of it and can't wait to prepare it again. I shared how to cook it on my IG stories on Sunday, if you missed it, let me know in the comments below and I share the recipe here as well πŸ€—
#nutrition #healthyeating #lunchbox #mealprep #lifting

Let's talk hiking shoes πŸ‘ŸπŸ‘ŠπŸΌ I have already tried a few pairs and those are by far the best!! πŸ‘†πŸΌπŸ˜ Fat Tire Shoes by @underarmour πŸ€— With Michelin Wild Gripper outsole rubber compound with unique traction lugs for stability on any terrain, they are dedicated to running and hiking. I own those shoes for more than one year already and if I ever change them, it would be only for the newest model 😁 They may seem slightly expensive but they will not disappoint. It doesn't matter if it's warm or cold outside, they feel incredibly comfortable and keep your feet protected. You will never experience any pain in your feet, hips or knees after the hike or run because of the cushion those shoes offer!! They also look like anything else out there, right? πŸ‘€πŸ˜Ž I love the design but I know it can be pretty controversial for some of you. I would totally recommend these shoes if you are looking for something comfortable and you are fine compromising on weight (some people say they are too heavy) for an extra comfort and support πŸ˜πŸ€— Side note: this post is in no way sponsored, it's just my honest opinion based on my own experience β™₯οΈπŸ‘Ÿ #hiking #hikingboots #hikingshoes #underarmour #fattire #underarmourfattire #underarmourshoes #workoutshoes

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