samsfitnotes

5'9 - SW: 280 🌼 CW: 263 🌼 GW1: 245 (Best viewed on web/desktop)

[370tohappy]

Time for your annual reminder this is not a race, you don’t have to rush yourself to your goal weight.                                                                                              you just need to eat better and move more and keep trying. 

1lb a week is still 52lbs a year.

The only failure on this journey is Giving up.

[delta-breezes]

Anja Keller 

[delta-breezes]

Anja Keller 

[arthlete]

Yes that sounds like something I’d like to have for Christmas! :D

[arthlete]

I seriously can’t believe it’s October already. Where did those nine months go? :O

[delta-breezes]

Anja Keller 

[delta-breezes]

Anja Keller 

[20o1-deactivated20240129-deacti]

September will be filled with happiness.

September will be filled with blessings.

September will be filled with positivity.

September will be filled with progress.

September will be filled with kindness.

September will be filled with love.

September will be filled with opportunities.

[delta-breezes]

Anja Keller | @letterleuchten 

[delta-breezes]

Anja Keller | @letterleuchten

[sk-lumen]

It is possible to simulaneously embrace & accept yourself as enough here and now & celebrate all your accomplishments so far, while also being open to more growth and fulfillment in the future. You are enough, and you can keep growing. The two aren't mutually exclusive unless you believe them to be.

[wholeheartedsuggestions]

progress can come in so many forms.

forming a routine. getting more sleep. showering more often. eating more than one meal a day. finishing an assignment on time. allowing yourself to take breaks when you need them. drinking more water. going outside more. spending more time socializing. not going to events that are draining. cleaning the dishes before they pile up.

some things seem like little steps that we barely acknowledge, but every one of them is a part of progress.

[gymthyme]

focus on the good 💫

[ladybluebottle]

You deserve beautiful.💛

[delta-breezes]

Anja Keller 

[samsfitnotes]

Today I withdrew from uni for the semester. I thought I could work and study full time but didn’t anticipate a mental breakdown right before census date. My choices were to keep going and hope things improve, or pull out now before I have to pay for it and risk things getting worse later. My grades were looking great for once, but I think I need to focus working on my mental and physical health before I finish off my studies. I need to remind myself I still have plenty of time.

[shorterstrides-fasterpace]

Hello fellow fitblrs!! I am seeking advice. Any tip on how to consume more protein? If possible I like meat prepared IN a dish, not next to a dish. Most recipes are just "Cook the Meat. Eat the Meat".

Any tips for increase protein without just eating more plain meat?

[jacqattacq-deactivated20230625]

Oooo yes I have lots of tips!!!

Coffee: Mix protein powder with a smaller amount of milk (80-110 ml) and mix as a coffee creamer

Cereal: Make a vanilla protein shake (250 ml milk + 35 g vanilla protein powder) then add a handful of cereal

Oats: Add 20 g protein powder to a packet of oats or a weighed out 40 g of oats, 1/2 cup water, mic in 30 second increments until desired consistency (top with chocolate chips or a crushed up Oreo or something)

Omelette: egg + egg whites (the whites have the protein), Genoa salami (6 slices is 100 cals and 8 g protein!), & cheese. Add any veg you like. Serve with potatoes for extra protein and fibre!

Make meals where you can customize the protein: pizza, tacos (bowl too), burrito (bowl too), nachos, salad

Snacks: turkey meat sticks/pepperettes are normally 50-60 cals & 5-6 g protein // cheese strings are 60 cal & 6 g protein // mini Greek yogurts // protein bars (aim for about 20 g protein & 200 cals) // protein chips by Quest // hard boiled egg (make it fun and grate it over avo toast or something)

Dessert: as much vanilla Greek yogurt as you want mixed with a big scoop of powdered peanut butter. Add a big chopped apple or hold apple slices and dip into mix.

Protein Score: when shopping for items, compare food labels by calculating the protein score. The protein score is essentially how many calories an item has per gram of protein. 60 calories & 6 g protein has a score of 10. Keep your meals close to 10 and your diet will be high protein.

Compare (using the protein score) protein bars, snacks, chips, muffins, packaged goods, anything. You don't HAVE to have the lowest calorie option, just be aware OF your options.

Every little bit adds up. Broccoli might not have a TON of protein but it has a ton of micronutrients and those lil bits of protein add up!