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CHRISTMAS CONTINGENCY PLAN

Hellen_23fit

Hellen_23fit

EVO V.I.P.

Good morning fit world, today I woke up very excited about this fit purpose that I will be applying in these last two 3 months to stay strong and desirably nutritious and as fitness as possible.
So I will call it a contingency plan in order to share with you all my process to achieve and receive a new year with a more than incredible body and thus be able to motivate many people with all my daily contingency fit, many people tend to make mistakes and commit the serious mistake of waiting to receive the new year to resume a healthy life and a great agreement with their body, worst of all is that they lose all the little effort that they implemented during the year to have a better relationship with themselves and with their health.

That is why I want to turn all that around and for people to observe that they do not have to wait for that to happen, that it is never too late to achieve good results in a short time. It is only a matter of being clear about the physical goals and taking the risk and starting.

I share with you before I tell you a little about this contingency plan and it is something that I feel passionately about this FITNESS life

I'M STRONG.

It is an incredibly enriching feeling to be able to walk up to a heavy bar and lift it more than once. Walk up to a chin-up bar and lift your body more than once. Lower your body to the ground and push it up, on tiptoe, more than once.
It's empowering not just because they're great athletic achievements, which they are, but it's more than that.

It's the feeling of knowing the hard work, discipline, and sweat required to build the physical strength to achieve each of those reps.
It's the feeling of understanding the mental strength it took to show up, start the training session, and then never give up, even when it felt almost too difficult.

Strong is a feeling.

This contingency plan will continue to be based on a projection plan based on a maintenance plan, it is not a plan so focused on definition or increase of muscle mass, it is a plan that will be especially focused on taking care of our entire process that we did during the year but with balance and control, in order to enjoy the Christmas meal and family plans.

Basically this month of October and November will be a little demanding and disciplined, both in training and in eating, that is why I have started cutting carbohydrates and doing two cardio a day, I mean one before training weights and another after weight training, likewise a calorie reduction.
All this in order to be able to enjoy the month of Christmas, but without damaging everything that we have on our way.
I will also be telling you how I am doing with the new N2NUTRITIÒN fat burner that is the N2BURN, which has arrived here in Colombia so I will give the maximum potential.

Here I share how I am today and these meals that I had yesterday

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this is a protein isolate cake, with blueberries. then I put two scrambled eggs and cheese on it. burrata

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this is a delicious lettuce salad, with zuchinni in the shape of a spiral, caramelized onion, carrot, avocado and olive sardines
 
sister when you driving up to texas? i gots double wide trailer, best trailer in neighborhood. plus gots bon fire in back, we can cook fresh food then hop on jackuzzi while saluting merican flag.
 
Thanks for the update Helen, keep going, all best
 
Hellen_23fit said:

Good morning fit world, today I woke up very excited about this fit purpose that I will be applying in these last two 3 months to stay strong and desirably nutritious and as fitness as possible.
So I will call it a contingency plan in order to share with you all my process to achieve and receive a new year with a more than incredible body and thus be able to motivate many people with all my daily contingency fit, many people tend to make mistakes and commit the serious mistake of waiting to receive the new year to resume a healthy life and a great agreement with their body, worst of all is that they lose all the little effort that they implemented during the year to have a better relationship with themselves and with their health.

That is why I want to turn all that around and for people to observe that they do not have to wait for that to happen, that it is never too late to achieve good results in a short time. It is only a matter of being clear about the physical goals and taking the risk and starting.

I share with you before I tell you a little about this contingency plan and it is something that I feel passionately about this FITNESS life

I'M STRONG.

It is an incredibly enriching feeling to be able to walk up to a heavy bar and lift it more than once. Walk up to a chin-up bar and lift your body more than once. Lower your body to the ground and push it up, on tiptoe, more than once.
It's empowering not just because they're great athletic achievements, which they are, but it's more than that.

It's the feeling of knowing the hard work, discipline, and sweat required to build the physical strength to achieve each of those reps.
It's the feeling of understanding the mental strength it took to show up, start the training session, and then never give up, even when it felt almost too difficult.

Strong is a feeling.

This contingency plan will continue to be based on a projection plan based on a maintenance plan, it is not a plan so focused on definition or increase of muscle mass, it is a plan that will be especially focused on taking care of our entire process that we did during the year but with balance and control, in order to enjoy the Christmas meal and family plans.

Basically this month of October and November will be a little demanding and disciplined, both in training and in eating, that is why I have started cutting carbohydrates and doing two cardio a day, I mean one before training weights and another after weight training, likewise a calorie reduction.
All this in order to be able to enjoy the month of Christmas, but without damaging everything that we have on our way.
I will also be telling you how I am doing with the new N2NUTRITIÒN fat burner that is the N2BURN, which has arrived here in Colombia so I will give the maximum potential.

Here I share how I am today and these meals that I had yesterday

View attachment 13364

View attachment 13365

this is a protein isolate cake, with blueberries. then I put two scrambled eggs and cheese on it. burrata

View attachment 13366

this is a delicious lettuce salad, with zuchinni in the shape of a spiral, caramelized onion, carrot, avocado and olive sardines
Click to expand...

The New Year, new me thing is a fallacy. It's like people are gonna wait to be better. Start now!
 
hermana cuando conduces hasta texas? Tengo un remolque de doble ancho, el mejor remolque del vecindario. además de gots bon fire en la parte de atrás, podemos cocinar alimentos frescos y luego subirnos a los jackuzzi mientras saludamos la bandera de MERICA'
 
BY WRITING BY @ HELLEN_23FIT
10/13/2021

Read this if you think that changing your habits is very difficult ..

A secure person is the greatest insecurity of another person, so you can begin to strengthen your security through your body, our body should be our greatest temple of energy, it is a sacred temple of attraction of everything we want, our body It has to be the reflection of poetry, poetry that not just anyone can read, that is why you should not settle for so much story ehh.


Now hello everyone and welcome back to my continuous stories and experiences of the "Diary of a FIT woman." Thank you all for your welcome, comments and motivational opinion.

To continue with our CONTINGENCY PLAN, today I applied a brutally strong training that brought tears of blood hahaha I say tears of blood because I sweat a lot, I have never really felt so sweaty like today, I felt a candle lighting the gym.
I say it like this because everyone looked at me a lot, I think they said this woman is on fire with this training, and what I mean is how this woman is demanding a lot of herself.

Well, I basically did about 8 exercises for both glute and quadriceps and femoral muscle development, so here I explain how I train:

Start on a stair machine, for 15 minutes medium intense level with an elastic band in the middle, to tighten your legs and buttocks more, do this for 30 minutes and you will see stars the next day.


2. cable glute kick
3. box jumps, in each series increases the level of height.
4. Squat on one leg without weight and holding the other leg to generate more effort and resistance.
5. Press down with your legs low and feet apart, focusing on your hamstrings.
6. side squat
7.short deadlift and dumbbell deadlift
8. close squat with an elastic band between the legs
9. open bar lunges
10. Seated calf work machine
11 lying leg curl machine.
12. the Leg Press
13. hip abduction machine
I did all these exercises with 3 series with repetitions of 8 maximum lifting weight
12 repetitions with medium weight and finally 15 repetitions with highly moderate weight.
Finish with 25 minutes on the stair machine, until failure.


This is the moment when I can't walk haha my whole body hurts, but I tell you that it is a delicious and agreeable pain.

Today I did a 25-hour fast, so I share my first and only meal of the day.

4 whole eggs, with pork bacon, tomato and onion
on the other hand I made a zucchini paste and added a cream that I prepared with avocado and hummus, lemon and salt and finally I added steamed beans and pepper.

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dylangemelli said:
Awesome and great to hear from you!
Click to expand...

thanks so much for everything
 
Hellen_23fit said:
BY WRITING BY @ HELLEN_23FIT
10/13/2021

Read this if you think that changing your habits is very difficult ..

A secure person is the greatest insecurity of another person, so you can begin to strengthen your security through your body, our body should be our greatest temple of energy, it is a sacred temple of attraction of everything we want, our body It has to be the reflection of poetry, poetry that not just anyone can read, that is why you should not settle for so much story ehh.


Now hello everyone and welcome back to my continuous stories and experiences of the "Diary of a FIT woman." Thank you all for your welcome, comments and motivational opinion.

To continue with our CONTINGENCY PLAN, today I applied a brutally strong training that brought tears of blood hahaha I say tears of blood because I sweat a lot, I have never really felt so sweaty like today, I felt a candle lighting the gym.
I say it like this because everyone looked at me a lot, I think they said this woman is on fire with this training, and what I mean is how this woman is demanding a lot of herself.

Well, I basically did about 8 exercises for both glute and quadriceps and femoral muscle development, so here I explain how I train:

Start on a stair machine, for 15 minutes medium intense level with an elastic band in the middle, to tighten your legs and buttocks more, do this for 30 minutes and you will see stars the next day.


2. cable glute kick
3. box jumps, in each series increases the level of height.
4. Squat on one leg without weight and holding the other leg to generate more effort and resistance.
5. Press down with your legs low and feet apart, focusing on your hamstrings.
6. side squat
7.short deadlift and dumbbell deadlift
8. close squat with an elastic band between the legs
9. open bar lunges
10. Seated calf work machine
11 lying leg curl machine.
12. the Leg Press
13. hip abduction machine
I did all these exercises with 3 series with repetitions of 8 maximum lifting weight
12 repetitions with medium weight and finally 15 repetitions with highly moderate weight.
Finish with 25 minutes on the stair machine, until failure.


This is the moment when I can't walk haha my whole body hurts, but I tell you that it is a delicious and agreeable pain.

Today I did a 25-hour fast, so I share my first and only meal of the day.

4 whole eggs, with pork bacon, tomato and onion
on the other hand I made a zucchini paste and added a cream that I prepared with avocado and hummus, lemon and salt and finally I added steamed beans and pepper.

View attachment 13368

View attachment 13369

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thanks so much for everything
Click to expand...

Absolutely!! [emoji123][emoji123][emoji123]
 
BY WRITING BY @ HELLEN_23FIT
10/15/2021

Should I be fasting to lose body fat? "

I receive this question a LOT but it is also a question many people ask themselves wrongly and believe that they apply INTERMITTENT FASTING to their diet to lose weight, when clearly it is not, let me tell you.

The answer to this is: only if you want.

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Intermittent fasting is NOT magic, fat will not fall off your body, just because you are fasting. We still need to adapt our body to apply an excellent caloric deficit, the other thing is that fasting is not for everyone, this is a procedure that must be applied responsibly and discover if our body is really strong to do it, but good to know if you are fit or not because you have to try, then I started and here I stayed.

So NO, you don't have to fast to lose weight BUT let me tell you, it would be an amazing strategy for some! Which would be a great option for people with busy schedules, who skip breakfast, or those who want more control over cravings, etc. (I mean like I have to control my urge to eat chocolates and cakes). Excuse me but I have to be honest haha I love FITNESS but I also love eating chocolate ice cream.

As most of you here know, I was previously in an environment where I used to eat 5-6 small meals a day and was still constantly BLEED or a little chubby.

All I could think about was food ALL DAY EVERY day, it also made me mad if I didn't eat at the right time, and it drove me crazy having to cook so much the night before to carry my suitcase of food for everyone sides, it really is overwhelming, CLEAR, this is not overwhelming for those who compete since they have certain stages where they eat a lot and others that they fast or eat too low in calories.

I started playing with IF when I stopped wanting to compete one day, my dream has always been to want to compete, but really wanting this is very expensive, so much in having to eat every 3 hours, buy the supplements, the suit and other things.
However, because the 5-6 meal-a-day approach caused me to have constant cravings and hunger pangs, it wasn't fun for me.
If I did not eat every 2-3 hours, I would become a real DRAGON (haha my mother is a witness) because it took me a long time to eat my food, so when I went to eat I would eat more than necessary.

Friends, I really wanted to find a better way to make my everyday lifestyle more sustainable and economical of course, but at the same time maintain a healthier and more toned physique all year long without being a slave to food.

So INTERMITTENT FASTING was a real game changer for me.
My hunger cravings / pains are gone, I also enjoy eating BIGGER meals less frequently but it is not an overdone dish, it is a conscious and nutritious dish, it also gives me the opportunity to drink a lot more water, because before it cost me a lot of sacrifice to drink Water.

It is something that works for me and I can maintain it constantly, but above all also my way of training because as you can see in the photos before I used to have more legs than buttocks! In the second photo, she was very thin and more marked but they did not have as toned and lifted buttocks as they do now.

In the third photo I was already quite chubby and fatter, but LET ME tell you that both you and I are really impressed to see this first photo.
It's a brutal change that I'm getting and it's thanks to my constant routine changes, and it's because I've been giving it more focus on my glutes.
Before training he did a brief warm-up to prepare them and give them a little muscle failure

And that's when you know you've found the "perfect training and diet method"

With intermittent fasting what I do is postpone my first meal until later in the day, which means that my window to eat is shorter (~ 8 hours or less)

So yes, my recommendation is that you do not hesitate to give yourself a chance to try it, and then you will be in the same boat, BUT again, you do not need to be fasting to lose body fat!
I lost my body fat many, MANY times long before trying intermittent fasting, only now I get better results.

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That is why I show you my photos because I think they are a clear example that you can have a great healthy and safe body without having to depend on food.

This was my first meal today, I ate something early because my leg and glute routine was going to be very strong so I wanted to feel a little stronger.

Protein shake isolate with blueberries and chia seeds, 20 grams of rolled oats and 30 grams of toasted almonds.

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Fella Finn said:
Thank you for the detailed post and it is great to hear from you!
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thanks so much :pag

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BodyMonster34 said:
hermana cuando conduces hasta texas? Tengo un remolque de doble ancho, el mejor remolque del vecindario. además de gots bon fire en la parte de atrás, podemos cocinar alimentos frescos y luego subirnos a los jackuzzi mientras saludamos la bandera de MERICA'
Click to expand...

jajajajja loooooo
 
Fasting (all different protocols) was a game changer for me. It was the key to getting from basic lean to the ripped lean I always wanted to be. On top of that, it just gives me energy and I feel great!
 
WRITTEN BY @ HELLEN_23FIT
10/16/2021


ARE YOU SURE OH YOU ARE DECIDED

Transformation is often a painful process, because of course my blogger folks, the law of life is that if you want something you have to sweat and sweat tears of blood to get to the mountain, heck, you can't wait to get down the hill. belly or Do you want to be a muscular man sitting on the couch watching TV and eating garbage?

(I ALWAYS REPEAT MYSELF WHEN I FEEL DEPRESSED, AND I REPEAT MYSELF, I'M GOING TO TRAIN AND TAKE ALL THAT SHIT AND DONE IT)

In this fitness world and in life you have to be willing to let go of the person you are at this moment to become the person you want to be 100%, many times let go of people who do not contribute absolutely are only people who obstruct our path . That is why my social circle is so small and I confess that I also LOVE TRAINING ALONE.
⁣
So this means that you have to change your current belief structures, if that is not working for you, restructure and modify is our beginning to see big changes.

The STRUCTURES OF BELIEFS are the ones that govern whether you live in an empowering state or in a disempowering state, we have to be governing and empower ourselves of what we want so if I say I want that body I go for it and get it, that is why every morning I wake up with great pleasure to train and start the day with great motivation.
⁣
For example, someone who has the belief "I finish everything I start" will live a much more empowered and productive life than someone who has the belief "I fail in everything I do", we should not expect anyone to do anything for us if you You do not do it yourself, nobody will do it for that, it was that I made the decision to investigate and modify myself to learn to train and learn to eat.

The only thing that separates these two people is the story they are telling themselves, about who they are, taking people out and taking things out of our life is not bad because we must always prefer ourselves above everything and whatever , clearly always doing everything with respect and education, I confess that something that bothers me deeply is that those men who come to me talk only nonsense but if they want to interrupt my training, I wonder what the hell they go to the gym.
⁣
So always be careful with the words you say and what you preach about yourself, words have power so preach only success and prosperity, preach that you will lose weight and that we will get that great body.

For me, confidence is a feeling of self-assurance. Security in who I am, my value, what I bring to the table and knowing that that is enough, but seeking to give more and more and never stop.

They don't give you confidence. Well, trust is built. I didn't grow up confident and neither did you. My confidence grew with my training, it grew with sweat. And as my confidence in my training grew, so did my confidence outside of training; in all the days of life. That reflection is no accident.


⁣
Start affirming on a regular basis if you want to truly transform yourself.

Here I share with you as always my photos of my process and what I also ate.


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Ricky V Rock said:
Great to see you back!
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THANK YOU, I'M ALSO HAPPY TO BE HERE
 
Helen you look super lean and great to see you posting again.
 
stevesmi said:
sums up my day today. sitting in front of the tv watching football all day :(
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Still can't believe that bench player made both of those field goals.
 
Good to hear from you again, long time absent
 
BY WRITING BY @ HELLEN_23FIT
10/18/2021


ONE STEP CLOSER


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It is good to fast but it is good to implement variations in the diet, I explain a brief example of how I apply it correctly so that I do not accustom my body and it does not generate stagnation in my diet and, well, I also play with the training patterns.
Many people begin to intervene with the promise of INTERMITTENT FASTING, because they are people who leave little time to think about applying characteristics of living something similar or at least a healthy life, which is recurrent to see today many people living it and also getting relief from different diseases.
The truth is that I am happy with this life that I lead, what has made me analyze and how much our appetite awakens is the sight, but not the need, oh tell me if it is not like that.

I think the main aspect of applying and establishing an incredible fast is when after more than 8 hours the body really begins to burn fat for fuel, that is when you start to suffer with your head because you are taking it away or you are generating something new. to your body, and it says hey crazy give me food give me SUGAR

Fasting puts emphasis on the timing of food intake, and that you get good quality of nutrients. This is so beneficial because it reduces in our body artery blockage and triglycerides and narrowing of the arteries, I particularly heal myself from suffering from gastrointestinal pain, without telling you that there are diabetics who are cured of this disease by performing an excellent intermittent fasting.

To complement this part, my recommendation is that if a person is subjected to a lot of stress or high intensity training or intense athletes, it is better to consider not applying this method. Lifting weights damages muscle fibers in order to strengthen them, but "fasting" imposes an unusual load on the body and, in response, reduces it.

The morning routine at the gym always stays the same and then I do a refueling routine, today my training was leg and glutes. I did 8 exercises of 5 sets with repetitions of 10 and resting between 15 and 20 seconds.

To complement this, I always take a shower in the gym because it is too cold and I think it is an excellent tactic to tone the muscles, remove the sweat and last with more force all day.

A direct change and then on my way to the market to do the shopping for the week. I try to buy my food for a whole week so that I can carry my routine with more focus and order.


To complement it, I went to a special meat food club called SAVAGE for lunch, that is, to make way for my first meal ... I had beef in sourdough with vine tomatoes and poached eggs ... it was lovely, but I was missing an egg when topped off with that mega bowl of fruit and protein powder for dessert

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Since I was still really hungry I had to gather everything we had left in the fridge / what I could find in the freezer (standard for organizing everything).

For my second and last meal I cooked up some veggies and had sticky smoked ribs and oatmeal crepes with a little Mexican spice.
A bit of a mash up but it was actually lush.

and I also thank everyone for their support and their nice comments, I read all of them.


 
WRITTEN BY @ HELLEN_23FIT
120/010/2021

Welcome once to my FIT DIARY, where the stories of a fit girl turn into chaos that fills a heart with so much power.
It fills me with gratitude to be able to share with you with great emotion how my changes are going in two weeks that without lying to you I have not tasted a single chocolate or cake, it is sad but I am feeling myself with a lot of courage not to fall into the temptations of evil.

This morning I woke up with a body ache from the training sessions that I have been traveling this week. I usually sleep with few clothes on. I went to change to take a shower and I came across the mirror, and I even got scared because I thought I was dreaming .

I pinched myself to see if I was awake, but I was REALLY awake and it is very gratifying to see my body already a little more toned and with less fluid in my body, if not, but being mega ripped is not easy, this is a constant sacrifice of all The days, these are days of not going out to eat with friends, of not partying, of being at home focused on your goal, and my OBJECTIVE is to be very marked and arrive at Christmas and welcome the New Year with an incredible, healthy and very toned.

However, I could go out, but I prefer not to because I want to take care of myself in my meals, and I am a very demanding woman with myself and when I have goals, I say that I will fight against everything to achieve it and make it happen, I prefer not to go anywhere and eat myself my food at home in order not to fall into bad temptations and break my way and fall into the clutches of hungry desire and eat badly.

On the other hand, I want to tell you some myths that people commit by mistake or simply due to lack of information but that I always keep FITNESS in my life.
Here are 3 MYTHS that I have often heard people say about training and why they are invalid ..

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1. . “I just want to tone up and not build a lot of muscle” ⁣
⁣
The thing about "tone" is that it doesn't exist, because our muscles can only grow and shrink.
When people refer to "tone", they are really only referring to someone with a high degree of muscle mass and a low degree of body fat. ⁣

So if someone wants to achieve that "toned" look they should make sure they push themselves hard in the gym and not be afraid of gaining muscle. You must also implement different types of uploads and downloads.


2️⃣ "I'm going to do an abdominal workout to burn fat

Abdominal "THIS IS A SERIOUS ERROR, many people believe that you have to do 1000 sit-ups to burn fat, when the key and feasible success of having a great body is in 80% of the diet and the rest with training.
⁣
This theory is known as "point reduction" ... It's something else that doesn't really exist! Unfortunately, we cannot decide where our body stores fat or loses fat (that decision is mainly made by our genetics), and that is where all bodies respond differently, just as not everyone can have the willpower to apply an adequate INTERMITTENT FAST.

What we can do is change the shape of certain areas of the body by increasing muscle mass AND OF COURSE a good diet as you can see in my photos, I have only been with my correct DIET for two weeks and without eating a single chocolate, without tasting anything sweet at all. and you can already see big changes, picture how much that other obese person can achieve.

3️⃣ “Lifting heavy weights will make you bulky” ⁣
⁣
When people refer to "bulky," they are typically referring to someone who has had an increase in body fat, as well as an increase in muscle mass. This is a risk that we run, when we want to gain a little weight, that is why we gain a bit of fat, but the results that are obtained when you start cutting and entering a deficit are incredible.
⁣
Lifting weights does NOT increase body fat ... ⁣
⁣
In fact, it does the opposite !! ⁣

Lifting weights is an energy-wasting activity, MORE than putting on muscle it actually improves our body's ability to burn more calories at rest (this is because an increase in muscle mass leads to an increase in your metabolic rate).

Therefore, as long as you monitor your nutrition accordingly, weight lifting will not "increase" it. That is why you have to know how to train according to your approach, if it is to increase muscle because you have to train and eat differently and also if you want to tone.

I am a true believer that, as I told you, I have increased my series in my workouts with a very moderate weight, I sweat more and at the end of the training I ended up in a chair that they take me to. my house in a sack hahaha.

Here I share these delicious recipes


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coconut flour torticas with a scoop of protein, eggs, then top with almond cream and kiwi

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this is a bowl of greek yogurt with papaya, a protein sccop and chopped alemdras, I also made a scrambled egg omelet with lettuce

Well this is my photo today after my 37 minute spinning workout and then doing abominations with my own body weight.

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Ricky V Rock said:
She got diesel quads!
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jajaaj yes
 
Your food looks great and your body looks amazing.

Keep the log going.
 
BY WRITING BY @ HELLEN_23FIT
10/21/2021

YOU AND I DO NOT GIVE UP


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I want to start by saying that experiences are your struggles and your passion is special.
Sometimes we compare our current state to that of others and it can distract us from the best we have to offer ... our authentic selves. If you ever struggle with the feeling that you "missed your chance," "couldn't find your voice," or "can't compete" ... reflect on the obstacles you've overcome to get to this point. Those experiences can guide you to exactly what you want all the time, they can definitely help others.


Neither the summer nor the vacations nor absolutely anything we should let it prevent us from achieving it, because we must make this lifestyle our method to survive so much garbage that we see in this world.

We are not here to survive.
We are here to fight and WIN. This community shows up and shares good vibes EVERY DAY and this pandemic only puts the exclamation point on that statement. Thanks to our FIT community that continues to hit and land a strong counterattack to doubt and hesitation.
Next week is another to prosper. STILL HERE TRAPPED, in these continuous talks that we have !! Not only are we safer, but this program will continue to be the largest ever to end 2021!

I am in search of goals. So that's why I plan to witness some moments of failure and challenge. That is, no one loses fat, gains muscle, or improves overall fitness in a trend, because this is exclusively upward.
Committing to a lifestyle change presents peaks and valleys of progress.
This is why always be prepared to experience these little challenges, honor the lessons, and adapt.
The more we recognize that goals and loss of motivation are natural, the freer we will be to enjoy our journey at our own pace. Everything is part of improving.

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protein pancakes, almond flour and egg whites with Greek yogurt, peanut butter, kiwi strawberries

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Npcclassicphysique champ said:
Your food looks great and your body looks amazing.

Keep the log going.
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thanks so much
 
I love your point about "toning". It really doesn't exist. If you want to "tone" it really just requires getting a little leaner and having some muscle underneath to pop.
 
BY WRITING BY @ HELLEN_23FIT
10/23/2021

DO NOT GO AWAY FROM THE GOAL, CLEAR MIND OBJECTIVES ON THE WAY.

Leading by example is the wisest thing you can convey. As Stephen Covey put it: "Your actions always speak louder and clearer than your words." Because facts are the way to specify what is said and why saying one thing and then doing another is self-disqualifying, so that's why I share this with you because I consider myself an efficient example that when you want you can and that you live a style of HEALTHY living is not complicated and it is very economical at least for me with two meals a day 👌 and I am healthy and without ANY need to starve 😉

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Lately I have felt more connected to myself and my emotions. I have been able to carry this process, since life around me continues to advance at its normal pace, but at an incredibly beautiful pace.

Like many, I have identified that social media occupies a lot of my time. Usually time well spent and enjoyed, but something on my schedule had to give. I will not neglect my life and goals, to do something that I am passionate about. And this is about reading new things every day so that my inspiration flows properly in the writing of this blog, and in the construction of my content in networks and in the advice of my clients.

I repeatedly acknowledge that my cure for most things is the basics; sun, intentional breathing, stillness, quality time with myself and of course dedicating a lot of my time to my body, EYE AND THIS DOES NOT MAKE ME A SUPERFICIAL WOMAN.
On the contrary, I believe that it activates me in what I really want for my life and I believe that working on our process of improving our body each time is a great step to achieve success.

But when I fill my cup with a big cup of coffee and a healthy plate it makes me very happy, it fills me completely to be more specific, it's like saying that my life is reset.

I have been trying my friends' new N2NUTRITION burner, which is called N2-BURN and the truth is that I am more than in love because with just two capsules I have enough substance for my body to give me enough energy or maybe much more than the one I normally have, and I like it much more because I don't have to take 4 or 5 capsules, in the case of LIPOFIT, this is also very good and powerful but I got tired of having to take many pills in the day, since I I consider myself too lazy to take too many capsules during the day.

With N2-BURN there are only two capsules that I have to consume and the feeling of energy it gives me is really incredible, I also tell you that it helps me a lot to control my anxiety sometimes I don't get hungry but I remember that I have to eat so as not to lose how little muscle I have, but I liked it a lot more and I think I will marry this incredible product.

As you can see I am eating a really cozy and stable diet, in I am surprised that they have not given me a crazy desire to run and buy chocolates, for the first time I can say that I am doing this process really with a lot of DISCIPLINE AND CONCENTRATION because I I proposed and well in large part it is also thanks to my N2.BURN burner that has me very sensible and calm.

Here I show you this incredible recipe that I discovered and that I prepared yesterday afternoon for my last meal, and I think I have improved a lot in preparing meals, and it is a taste that continues to grow more and more.

200 grams of tuna that you leave in a bowl with little water, onion, garlic and a little ground chili plus a small tablespoon of balsamic vinegar or you can also add soy sauce.

On the other hand, prepare a little mayonnaise with dijon sauce and a small spoonful of apple cider vinegar to mix with the tuna.

On the other hand, I toasted a 100% natural corn tortilla in a pan with a little clarified butter and sea salt. In my case, I prefer the corn tortilla because it passes like a vegetable and I don't like the wheat flour ones, because in reality it does not contribute anything to our body, it only increases our insulin and fat in the body.

At the end, mount all the tuna mixture on top of the tortilla and add a little coriander and a few drops of lemon and this was left to raise the dead hahaha.

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I have also been increasing my healthy fats a bit more to sustain my energy since my carbohydrate percentage is actually no more than 15 to 20 grams a day, although there are days when I do not consume any carbohydrates.

This delicious dish has 5 whole eggs, and they are 100% peasant and natural eggs. Also add a little tomato, onion, yellow pepper and zucchini, accompany it with a ball of buffalo burrata cheese and some asparagus with sea salt.


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BY WRITING BY @ HELLEN_23FIT
10/25/2021

CARBOHYDRATES TO USE IN AN EXCELLENT KETOGENIC DIET AND INTERMITTENT FASTING….

Many people want to apply a consistent and fair diet, because as I have always said, many people fear the word DIET, because they think that they are hungry and to be more exaggerated they think that they are going to undernourished, hahaha when people find out that I am a diet with only two meals a day they think I'm hungry or bored. But it is those who say that to have a rich nutrition and a beautiful body you have to be eating every second and who say that I DO NOT ENJOY THE FOOD.

But let me tell you that I love to eat and I love chocolate, BUT I ALSO LOVE TO TAKE CARE OF MYSELF AND I LOVE TO EAT HEALTHY; only that when I am focused on an obvious physical purpose I restrict myself from many things and I also know when I can eat chocolate and when I cannot, so I KNOW I AM NOT A BORED WOMAN.

So that's why today I will tell you what are the carbohydrates that we can implement in a ketogenic diet and a route based on intermittent fasting, oh well at least as to what foods I use as a source of carbohydrates.

A clear example to begin with is this dish that I show you here, it has 100% lean meat, the cleanest but still has some fat. There are also vegetables such as asparagus, mushrooms, onion and tomato. Also add lamb sausages and finally as an added value to complement more carbohydrates this corn tortilla, it is only corn with salt and I prepared it in the pan.

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Add in a corn tortilla that provides only 50 calories and no less than 11 grams of carbohydrate, which is perfect because my daily carbohydrate intake is no more than 20 to 15 grams a day between the only two meals I eat per day, because asparagus and mushrooms also provide some carbohydrates.

For those who want to live this lifestyle, it is clear that you have to lower your carbohydrate intake, so my recommendations are cooked oatmeal, cooked or roasted sweet potato, broccoli and pumpkin.
I am referring to these vegetables because their carbohydrate content is higher than that of other vegetables but clearly it is a quickly absorbed carbohydrate, an excellent source of energy and vitamins.

You can also make bread, cookies, or cakes with almond or coconut flour, which is rich in fiber and healthy fats.

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this is chicken breaded with almond flour, asparagus and avocado.

and well here I am

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BY WRITING BY @ HELLEN_23FIT
10/26/2021

BODY PUMP and STABILITY WITH BODY
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Many people ask me if I don't get sick from eating just twice a day, oh sometimes just one meal, but they are amazed at the incredible lifestyle I lead and they get much more excited when I tell them that I do my training with full energy for complete fasting. And to be very honest that I trained with more energy and concentration when I increased my fasting hours, it is something surprising and I do not know where so much strength comes from.

And friends, the reality is that I have already learned to know my body and I do not care much about that specific aspect.
The success of the approach consists in not overexerting my body and in this way I can maintain balance and not lose control.
When I refer to losing control I want to refer to situations that increase the level of stress which leads to "anxiety" and that this sensation is regulated with food intake.
Not all people are the same, some will choose to alter the perception of reality, others for intense sport and thus, the only thing they have in common is EXCESS.

Returning to the question is the same, I do not fall too much and if you find yourself asking this question, use that mindset.
And the question is whether it is enough to maintain a body by eating only twice a day.
So how many meals actually, well this depends only on you, because we must listen to our body.
I tell you a clear example today I was just passing by my favorite ice cream parlor and my mind is so crazy that I had to fight with it to not lose my control.

But of course, if you don't have a base or structure, an initial orientation is ideal, but if you already have a base, start a guide based on your feelings. And today I was challenging myself to be strong and consistent with everything I say and with what I want to achieve, so Remember, avoid excess and achieve a balance. If you get this you get adherence and progression.

So I remind myself and I say it to you, avoid excess and achieve a balance. If you get this you get adherence and progression. There are no secrets.
Then you can determine if making one more or determining when only making 1 meal can be more strategic, an example if you are in (Travel).

Not every day you will eat exactly the same. What if one day you miss making a meal? What if one day you eat 2 meals and you crave a dessert? You are not a robot. and there is nothing wrong with this so the key is NOT TO LOSE CONTROL.


Here as always I share a photo at the end of my training and one of my meals today that was mega top.

This is fish stewed with pumpkin, onion and some vegetables all steamed, at the end I added a touch of olive oil and this was my dinner today at 5:00 pm

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- - - Updated - - -

Masonic Bodybuilder said:
Look like some great meals!
Click to expand...

yes. thanks
 
Your meals are well prepped and high quality, keep this log going for us.
 
Hellen_23fit said:
BY WRITING BY @ HELLEN_23FIT
10/26/2021

BODY PUMP and STABILITY WITH BODY
View attachment 13409

Many people ask me if I don't get sick from eating just twice a day, oh sometimes just one meal, but they are amazed at the incredible lifestyle I lead and they get much more excited when I tell them that I do my training with full energy for complete fasting. And to be very honest that I trained with more energy and concentration when I increased my fasting hours, it is something surprising and I do not know where so much strength comes from.

And friends, the reality is that I have already learned to know my body and I do not care much about that specific aspect.
The success of the approach consists in not overexerting my body and in this way I can maintain balance and not lose control.
When I refer to losing control I want to refer to situations that increase the level of stress which leads to "anxiety" and that this sensation is regulated with food intake.
Not all people are the same, some will choose to alter the perception of reality, others for intense sport and thus, the only thing they have in common is EXCESS.

Returning to the question is the same, I do not fall too much and if you find yourself asking this question, use that mindset.
And the question is whether it is enough to maintain a body by eating only twice a day.
So how many meals actually, well this depends only on you, because we must listen to our body.
I tell you a clear example today I was just passing by my favorite ice cream parlor and my mind is so crazy that I had to fight with it to not lose my control.

But of course, if you don't have a base or structure, an initial orientation is ideal, but if you already have a base, start a guide based on your feelings. And today I was challenging myself to be strong and consistent with everything I say and with what I want to achieve, so Remember, avoid excess and achieve a balance. If you get this you get adherence and progression.

So I remind myself and I say it to you, avoid excess and achieve a balance. If you get this you get adherence and progression. There are no secrets.
Then you can determine if making one more or determining when only making 1 meal can be more strategic, an example if you are in (Travel).

Not every day you will eat exactly the same. What if one day you miss making a meal? What if one day you eat 2 meals and you crave a dessert? You are not a robot. and there is nothing wrong with this so the key is NOT TO LOSE CONTROL.


Here as always I share a photo at the end of my training and one of my meals today that was mega top.

This is fish stewed with pumpkin, onion and some vegetables all steamed, at the end I added a touch of olive oil and this was my dinner today at 5:00 pm

View attachment 13410

View attachment 13411

- - - Updated - - -



yes. thanks
Click to expand...

sister good job, yo lookin tight
 
Interesting Log, keep sharing your results
 
When I switched to eating in a 4-5 hour window each day it was a game changer for me. I felt better, lost fat, and became more flexible. Overall I just felt so much more young and energetic!
 
BY WRITING BY @ HELLEN_23FIT
10/2021

LIQUID RETENTION, A GREAT ENEMY OF OUR PROCESS ...


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This symbol of suffering is mostly for women, this is called fluid retention, or also known as Edema; this is a space that remains between the cells of our tissues and some cavities of our body.
That is why it causes us swelling and inflammation, either in the arms, feet or abdomen, specifically this difficulty is witnessed by us women due to our hormonal development, because during the months of gestation oh days before and during our menstruation, the body returns to obtain more fluid retention, but above all it can be reflected in our hormonal changes, I overweight all this because it makes us eat more and eat more misplaced.

In my case, I always suffer from this in the waist, that is, the fluid retention is located on the sides of my abdomen or on many occasions also in the front part, therefore it is something with which I have always struggled, and I do not blame myself because In large part it is due to the poor diet I had when I was younger.

Friends to complement a little more about this unsatisfactory dilemma for people but especially for us women, is that it is always reflected in our abdominal part, many times we believe that we have a lot of fat but it usually happens that it is not like that, and that is that we have a lot of fluid retention.

However, I tell you that many times we can have a balanced diet but it turns out that we are addicted to salt or some sauces that cause us this type of deficiency, and therefore, by not keeping a control we pass and cause arterial insufficiency that, therefore , leads us down the path of fluid retention and other consequences.

Health is the most beautiful thing we have but also the greatest object of attention that we must take into account, absolutely in everything because with a single thing that we consume and without having a brief information we can obstruct certain parts of our body, and all due to the lack of information. It is only until we feel the pain that we discover the shortcomings of our actions, and we all think that we are doing well when it comes to our diet.


To specify this information, we must be careful with the type of food that we are consuming or giving to our family, which are mostly industrialized foods for example; soft drinks, sausages, cheeses, smoked, canned among other superficial products and that for the most part do not have any zero nutritional contribution.
That is why I am too obsessive when I go to consume and buy a product, people will tell me I'm crazy, but I prefer to be a very careful woman to what I am giving to my heart.

My recommendation and which is good in general, I also apply it in my day to day, to avoid this type of discomfort in my body and above all to avoid bloating, it is good to cook with natural foods to season and season the food, a clear example of the ingredients that you can use are: oregano, thyme, basil, turmeric, ginger, onion, garlic, in short there are many, that depends on our tastes.

I always cook like this to better season my meals and not overdo it with the salt, but I always use these kinds of natural seasonings, and now that I've learned a little about this I know I'll be leaving the salt forever. , because to be honest I don't need it. (SO LOOK AT EVERYTHING, ANALYZE AND START MAKING CHANGES).

On the other hand, I try to consume a maximum of 3 liters of water a day since I lead a lifestyle focused on intermittent fasting. I need to keep my body 100% hydrated and full of good energy to be strong with my body.

Another tip that I use and highly recommended is to make infusions such as green tea, natural chai tea, and we can ingest all kinds of teas that can help us eliminate toxins and remove inflammation.

One of my favorites and the one I do most constantly, is boiling in hoya, hibiscus flower, 100% natural green tea not green tea in bags, it has to be natural, I also add some horsetail leaves and striped ginger.

Friends of the fitness world believe me, this tea is miraculous, it is much better than taking capsules, even for men it can work perfectly.

I consume this as soon as I get up, and I also add a cup of water and lemon juice and I take it with 3 liters of water, I also take it before each meal and before going to sleep.

Here I share a small summary of what my diet has been this week

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Important story
 
WRITTEN BY @ HELLEN_23FIT
10/2021

Cancel that plan, quit when you're unhappy, cut off bad relationships, or do whatever you have to do, but don't hang around for fear of closing an important cycle. Close the cycle that makes you, shut your mouth and dare to start today you have an honorable human being because you already have value.

It is not necessary to do a thousand hours of exercise a day, what matters is to make the most of the time you have. Rest assured that a well-used 30 minute routine will give you better results than spending 3 hours in the gym 👊🏼… Here are some recipes to get the most out of your training and nutritious eating.


- Coconut flour pancakes with egg whites and a tris of water, if you don't have coconut flour use only 30 km of ground oats, for topicals use unsweetened Greek yogurt, almond cream and strawberry.

- This second dish is very similar to the first but with a piece of carrot.


- Pumpkin arepas with skim cheese, almond flour, salt and a tris of water and two eggs in olive oil.


- Grilled fish with salad and cauliflower rice.

- Cod fish with bell pepper, onion and garlic

Protein cakes with egg white, a whole egg and lamb sausages, you can use any just to make sure it is as natural as possible.


Spinach salad with pieces of pork and a little pomegranate.


I hope you like it and you can apply it to some of your meals.

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and here I am without a doubt, taking my supplements before training N2-NUTRITION
 
Well prepared meals by a beautiful woman, nice!
 
Hellen_23fit said:
WRITTEN BY @ HELLEN_23FIT
10/2021

Cancel that plan, quit when you're unhappy, cut off bad relationships, or do whatever you have to do, but don't hang around for fear of closing an important cycle. Close the cycle that makes you, shut your mouth and dare to start today you have an honorable human being because you already have value.

It is not necessary to do a thousand hours of exercise a day, what matters is to make the most of the time you have. Rest assured that a well-used 30 minute routine will give you better results than spending 3 hours in the gym 👊🏼… Here are some recipes to get the most out of your training and nutritious eating.


- Coconut flour pancakes with egg whites and a tris of water, if you don't have coconut flour use only 30 km of ground oats, for topicals use unsweetened Greek yogurt, almond cream and strawberry.

- This second dish is very similar to the first but with a piece of carrot.


- Pumpkin arepas with skim cheese, almond flour, salt and a tris of water and two eggs in olive oil.


- Grilled fish with salad and cauliflower rice.

- Cod fish with bell pepper, onion and garlic

Protein cakes with egg white, a whole egg and lamb sausages, you can use any just to make sure it is as natural as possible.


Spinach salad with pieces of pork and a little pomegranate.


I hope you like it and you can apply it to some of your meals.

View attachment 13419

View attachment 13420

and here I am without a doubt, taking my supplements before training N2-NUTRITION
Click to expand...

sister yo look good, almost as good as wife
 
Women make food look special and more appetising
 
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