GET RESULTS WITH KIRSTY✨💪🏼📈

Part 42 of eating cleaner & healthier ✅⤵️ Did you guess right? Calories & macros shown at end of video Ingredients: 1 packet of vegetable couscous 150g king prawns (paprika & garlic seasoning) 60g cucumber Handful of lettuce 40g baby plum tomatoes 10g heinz saucey sauce #nutrition #healthy #healthyrecipe #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #dieting #cleaneating #wholefoods

Don’t sleep on smith machine lunges and going heavy 🤭 #gymgirlsoftiktok #gymgirl

Obsessed with couscous at the minute 😍 Ingredients: 1 pack of vegetable couscous 150g chicken breast in seasoning 100g carrots 80g baby plum tomatoes Handful of lettuce 10g heinz saucy sauce #nutrition #healthy #healthyrecipe #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #dieting

Homemade shepherds pie (serves 6 portions) Ingredients: 1kg lamb mince Salt & pepper 2 small onions 2 shallots 3 carrots 3 celery sticks 1 tbsp rosemary 2 tbsp tomato purée 5 tbsp Worcestershire sauce 150ml red wine 800ml lamb stock 1kg potatoes Few chunks of butter Handful of chopped chives Optional: 200ml of thickly made onion gravy Method: Brown off the mince in a pan with salt & pepper, then remove. Add the chopped carrots, celery, shallots and onion to the pan and brown off with the rosemary and tomato purée. Add the mince back to the pan and add the lamb stock, red wine and Worcestershire sauce. Simmer on a medium heat until it’s reduced to the consistency you would like in the pie. Just before I added the mixture to the oven dish, I mixed in the onion gravy. I randomly did this for the texture and flavour. Add the mash ontop, make lines on the top with a fork so it cooks nice and add a few chunks of butter across the top (I did 4 x 20pence sizes on top) Cook for 25 minutes on a 200 degree fan oven, take out and add on the chopped chives and continue to oven cook for 10-15 minutes. For the mash: boiled 1kg of chopped potatoes for around 25 minutes until soft. Once drained I added milk and butter, then mashed until smooth. This makes 6 good sized portions 🫶🏼 #recipe #food #shepherdspie #cooking #foodie #homemade

Happiness is waiting for you if you just start ✅✅✅ #fitnessmotivation

high carbs, fats & protein in this one 😍 The majority of the fats are the healthy kind from the avocado, then the rest is from the mayo which is the full fat kind. High protein from the tuna, and the carbs from all the rest ✅ Ingredients: 75g pasta (weight uncooked) 10g full fat mayo 1 tin (112g tuna) 80g sweetcorn 60g baby plum tomatoes 80g avocado #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries

calorie & macro split shown at end Ingredients: 150g chicken breast (weight when raw) 75g pasta (weight uncooked) 80g baby plum tomatoes 75g cucumber 90g avocado + chilli flakes #nutrtion #food #foodie #healthy #healthyeating #calories #macronutrients #diet #trackingcalories #nutrition #healthy #healthyrecipe #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #colourfulfood #foodseries #dieting

Needed a bigger bowl 😅🥙 5 slices of ham // 75g of pasta (weight when uncooked) // 15g full fat mayo // Handful of lettuce // 50g cucumber // 70g avocado // 80g peppers #food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy #easyfood

Ingredients ➡️ 75g pasta (weight before cooked) // 150g chicken breast in seasoning // 45g avocado // 60g sweetcorn // 50g baby plum tomatoes // 15g real mayo // Handful of lettuce #healthyeating #caloriecounting #food #easyfood #basicfood #healthy

Currently having this style of lunch 3-4 times week now 🫶🏼. They’re easy to make, buy and track. Also great to get in the nutritional value as well // 1 x tuna tin (in spring water), 75g penne pasta (weight before cooking), 10g heinz saucy sauce on pasta, 80g sweetcorn, 65g cucumber, 50g baby plum tomatoes, Handful of lettuce. #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood

Absolutely loved this one 🍞🍯🫐 Ingredients: 2 slices of bread, I used Warburtons toastie 🫶🏼 2 eggs 75ml milk Lots of cinnamon Handful of blueberries & raspberries Soak the bread in the mix for 1 minute on each side, using a spoon to cover the corners if you’re an idiot like me and used a bowl which isn’t big enough 😅 Fry until golden, I did mine for a few minutes on each side of a medium/high heat. Chop into fingers (optional of course) and add on your toppings! 🍯🫐 If I had to guess the calories for this I would say 500 ✅ #frenchtoast #breakfast #homemade #cinnamon #basicfood #easyfood #betterthanafryup #caloriecounting #sweet #fruit #food #foodie

Mini wrap lunch idea 🌯☺️ Quick & easy to make with lots of options on what you can put in yours 😍 #food #diet #healthyfood #basicfood #quickfood #recipe

Ingredient details ⤵️ 75g pasta (weight before cooking) 10g red pesto on pasta 150g chicken breast (weight when raw) Seasoning used: salt, pepper, chicken seasoning 120g red pepper 60g avocado 90g baby plum tomatoes I get asked a lot about the calories so: The pasta alone is 300 calories, then the healthy fats from the avocado and pesto bump up the calories as 1g of fat = 9 calories, then other calories from everything else ✅ #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken

TUNA & POTATO SALAD 🥙 200g potatoes (air fried on 190 for 15 minutes) // 1/2 tablespoon extra virgin olive oil on potatoes and seasoning // 1 tin of tuna // 100g red pepper // 50g cucumber // handful of lettuce // 15g of full fat mayo #easyfood #food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy #tuna #potato

Did you guess right? Calories shown at the end ✅ Portions of ingredients ⤵️🥙 Another week another salad bowl and this one is quite high in calories. All made in 20 minutes 🤗 Ingredients: Handle of lettuce 75g pasta (weight uncooked) 10g mayo (on pasta) 1/2 large Carrot 50g Baby plum tomatoes 50g Cucumber 45g Avocado 200g Chicken breast (weight when raw) (Chicken seasoning, salt & pepper on chicken) 10g Garlic & herb dressing #food #healthyeating #calories #caloriecounting #macros #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken #nutrition #lunchideas

Shredded Turkey Salad 🥙 Super simple as always, but this time instead of chicken I’m using Turkey which is a great source of protein 💪🏼 Ingredients: 130g of Turkey breast (weight when raw) 100g pasta 80g sweetcorn 100g red pepper 50g cucumber 10g Mayo (full fat) Handful of lettuce #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #turkey

Quick pasta dish that’s high protein & easy to make 🥙 / 100g linguine / 15g red pesto / 3 slices of crumbled ham / 100g red pepper / 50g baby plum tomatoes #carbs #food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy #easyfood #basicfood #pasta

Spanish grains, chicken, lots of veg + sauce 🥙 Ingredients:150g chicken breast in chicken seasoning / 1/2 a bag of Spanish grains from @aldiuk / 1100g of roasted chickpeas / 50g baby plum tomatoes / 1 carrot / Red onion / Spring onion / 30g Heinz saucy sauce #healthyeating #calories #macros #tracking #food #basicfood #easyfood

Perks of working from home is being able to make whatever foods you want 😌 Did you guess right? Calories and macros shown at the end 🫶🏼 Ingredients: Handful of lettuce 90g yellow pepper 60g cucumber 150g king prawns 15g red pesto (on pasta) 75g pasta (weight when raw) 100g avocado #healthy #healthiereating #calories #food #basicfood #easyfood #foodin30minutes #diet #salad #dieting #caloriecounting #saladbowl #prawns

REVERSE DIET - week 1 ⬆️🥑🥙 What is a reverse diet? When you get to your goal weight after a dieting phase, it’s the process of working your calories back up slowly to your maintenance instead of a big jump as this is likely to cause weight gain. This week my calorie goal has been 1700, with a 140g goal for protein intake. #reversediet #reversedieting #whatieat

Don’t do these ❌‼️ Here are my top 5 tips and what not to do if you want to lose body fat to help you on your journey #dietingtips

Cooking this was definitely out of my normal comfort zone but loved the process and also the taste 😍 This gave me 4 big portions ✅ Ingredients: 2 large oranges 1.5-1.7kg boneless gammon joint 20 cloves (seasoning) 1 star anise (seasoning) 2 bay leaves 500ml cider 6 tbsp honey 1 tbsp Dijon mustard Slice 1 orange and place at the bottom of the slow cooker, add the gammon, stick on the cloves, and add the star anise, cider, and bay leaves. The cloves are the black things stuck into the gammon. I wasn’t that keen on the flavour these gave so maybe use 5-10 if you’re unsure you’ll like the flavour. I then left this in the slow cooker on a high setting for 5 hours. Let it cool down and transfer it to an oven dish with the other orange slices. Score the fat and coat the gammon in the honey and Dijon mustard mix and cook in the over for 30-40 minutes on a 190 degree fan oven. We prefer things crispy so we kept it in for 40 minutes, but depending on the thickness of the fat on top, you may only need 25 minutes. Would definitely make again ✅ #slowcooked #recipe #tryingoutarecipe #gammon

Loved this one 🫶🏼 75g pasta (weight uncooked) // 30g red pesto on pasta // 50g baby plum tomatoes // 4 slices of ham // 1 medium carrot // 85g avocado // Handful of lettuce // Sprinkle of chilli flakes #easyfood#food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy

I messed up the pasta on this one but it still tasted good! 😍 Ingredients: 100g macaroni pasta Handful of lettuce 150g king prawns (paprika & garlic seasoning) 70g baby plum tomatoes 120g red pepper Sauce: 10g full fat mayo + 25ml sweet chilli sauce #basicfood #eatinghealthier #food #calories #trackingfood

Basic but just what I needed when working from home last week 💁🏻‍♀️ Always focusing on a good amount of carbs & protein in each meal, with small portions of fats as my daily target is only around 60g 🫶🏼 #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken #foodtok

The pineapple made such a good difference to these🍍 For my batch I used: 200ml water 50ml Apple cider vinegar Small tin of pineapple slices 1 medium sized piece of ginger (chopped) Blend until smooth, and add the juice from 2 small lemons and the remaining juice from the pineapple tin. These last in the fridge for around 5 days, shake before you drink 🫶🏼 #homemade #homemadejuice #healthy #lemon #pineapple #healthyshots #healthylifestyle

Did you guess right? 💁🏻‍♀️ Tried something new this week by using boiled rice as my main carb source instead of pasta or microwaved rice 😅 Ingredients Whole bag of ‘boil in the bag’ rice from Tesco 150g king prawns 10g of butter + paprika and garlic seasoning for prawns 120g pepper 8g spring onion 15g heinz saucy sauce The bowl I use here is big because I always make a mess if I use a smaller one 😅✅ #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #prawns

Absolutely loved this one this week, anything with avocado is always a bonus for me 😍 Did you guess right? Calories and macros shown at the end ✅ Ingredients 75g pasta (weight when raw) 5g heinz full fat mayo Handful of lettuce 1 tin of tuna (112g) 50g carrot 80g avocado 10g heinz saucy sauce #healthy #healthiereating #calories #food #basicfood #easyfood #foodin30minutes #diet #salad #dieting #caloriecounting #foodie #salads

Did you guess right? Easy one for meal prepping ✅ Ingredients: 1 bag (220g) uncle bens mixed pepper rice 180g chicken breast (weight when raw) Chicken seasoning / salt / pepper 100g red pepper 15g heinz saucy sauce #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #Recipe #Foodie #health #macronutrients #trackingcalories #fitfood #chicken

calories = 635 | 69g carb / 9.5g fat / 68.4 protein Ingredients for this one portion: 75g of Gigli shaped pasta (this shape is from Morrisons) 5g basil leaves 100g frozen peas 1 shallot 1 clove of garlic 150g chicken breast 1 egg 50g fat free yogurt Salt Lemon juice to taste at the end if you like also! Gently fry the chopped shallot and crushed garlic in a pan whilst you boil your pasta water. Then add the shallots and garlic to a blender with the basil leaves, salt and peas (dip the peas in the boiling pasta water for 2 minutes before adding to blender) Add around 50ml of the pasta water to the blender so it all blends nicely. Add more if needed. Cook the chicken (I like to fry mine and add salt, pepper, garlic and chicken seasoning) Cook the pasta until it’s almost done and add to a pan with the blended sauce mix. In a separate jug, mix the egg and yogurt together. Once the pasta and sauce is cooked to a nice heat, take the pan off the heat and slowly mix in the yogurt/egg mix (you don’t want to make the egg scrambled that’s why it goes in when the heat is off) Mix all together and add your chicken however you like, I just added mine on top which isn’t that excited 😅 I loved the flavour of this, it took just around 25 minutes because I took my time with it but could be made quicker depending how you cook the chicken #food #superfood #healthyrecipe #uniquerecipe #greenfood #health #calories #macros #foodie

Did you guess right? This weeks healthy meal, one of my favourites 😍 Ingredients: 150g prawns cooked in paprika and garlic 75g pasta (weight when raw) 5g full fat mayo (on pasta) 50g carrot 80g avocado 50g baby plum tomatoes 10ml sweet chilli sauce Handle of lettuce #healthy #healthiereating #calories #food #basicfood #easyfood #foodin30minutes #diet #salad #dieting #caloriecounting #saladbowl #prawns

Really simple chicken, couscous and peppers 🥙 Ingredients: 170g chicken breast (weight when raw) // 2 servings of couscous (100g before cooking) // 100g peppers // I seasoned the chicken and peppers but didn’t add these into the calories as they are so little 🫶🏼 #fitnessfood #food #healthyeating #basicfood #easyfood #recipe #calories #macros

One of my favourites so far 😍🥙 75g pasta (weight uncooked) / 5 slices of ham / 75g baby plum tomatoes / 130g red pepper / 50g cucumber / 100g lettuce / 13g real Mayonnaise #food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy #easyfood

Todays lunch which isn’t the healthiest, but it’s healthier than the microwave meals I used to eat 🙋🏻‍♀️ Ingredients: 1 bag (220g) uncle bens mixed pepper rice 180g chicken breast (weight when raw) Chicken seasoning / salt / pepper 100g red pepper 15g heinz saucy sauce I love any meal that’s over 600 calories as it helps reach my 2000 target easier 😀 #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken

Back gains pending 🔁 #gymprogress #weightgain #gainingweight #progress #backday #redbull

Pesto potatoes, chicken & vegetables 🥙 [ Ingredients: 180g of peeled new potatoes / 25g red pesto / Seasoning: paprika, garlic, salt & pepper / Around 5ml of extra virgin olive oil for cooking / 150g chicken breast / 100g peppers / 50g baby plum tomatoes / 1/2 a Spring onion / Air fryer: potatoes on 200 degrees for 12 minutes. #food #healthylifestyle #healthy #recipe #caloriecounting

One of my goals at the moment is to try and eat healthier foods, even if it means my ‘meal’ not actually looking like a normal meal 😅 (rather a random selection of foods) The bacon for this is obviously not healthy, and other meats with less fat would be so much better but this is all we had in the fridge at the time please don’t come for me in the comments 🤣 I’ve found that always thinking about the protein source first helps, then building the rest of the meal around that. I am also thinking lots about fibre, nutrients and healthy fats where I can because all of these are so important! My current calorie goal is anything above 2200 per day, with a protein target of 140g+ to make sure I can build muscle whilst on these lower than normal calories (I’d say this was my maintenance amount) I used to worry about my meals looking nice, now I’m more focused on the benefits I’ll get from eating certain foods 🥙 This for me is a healthier meal than a McDonald’s breakfast or cereal covered in sugar 😅 #food #whatieat #highprotein #foodie #breakfast #basicfood #easyfood #macronutrients #caloriecounting

Nobody else is going to do it for you ✅✅ #fitnessmotivation

The hidden calorie booster here is the pesto! Pesto is high in healthy fats, and all fats are 9 calories per 1g, even if they’re the healthy kind! Healthy fats are important, so have a look at what foods you can eat throughout the week to increase your intake 🫶🏼 A good amount for fat intake per day is between 0.7-1g for every 1kg of body weight Ingredients: 1 bag of mixed pepper rice (220g) 180g chicken (weight when raw) 120g red pepper 40g red pesto #healthyeating #healthylifestyle #food #foodie #lunch #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #health #macronutrients #trackingcalories #fitfood #chicken

The work you put in now your future self will thank you for 🫶🏼 #fitnessjourney #weightgain

Thanking myself now for all the workouts, meals, planning, consistency, early mornings and patience over the past few years! A surplus is an incredible tool to help you fuel and feel better. The goal doesn’t have to always be as lean as possible! Happiest I’ve ever been 🫶🏼 #weightgain #progress #gymtok #fitness #beforeandafter

Get your first eating window ticked off asap 😌#weightgain #fastmetabolism #gainingweightiscool #surplus #gymtok #gymgirl #fitnesstips

HEALTHY EATING / part 36 A lower calorie lunch this time. I knew I was having a larger dinner on the evening, so I had a lower calorie lunch to balance things out ✅ Absolutely loving eating cleaning this year 🫶🏼 Ingredients: 1/2 pack of vegetable couscous 150g long prawns (paprika & garlic seasoning) 5g Lurpak to cook the prawns 70g cucumber 80g sweetcorn 20g olives 10g heinz saucy sauce #healthy #healthiereating #calories #food #basicfood #easyfood #foodin30minutes #diet #salad #dieting #caloriecounting #saladbowl #prawns

Perfect homemade soup for a cosy day in 🫶🏼🍂 Ingredients make either: 3 x large portions 4 x medium portions Oven on 200 degrees (fan oven) for 25-30 minutes: 1kg vine tomatoes 150 baby plum tomatoes 5 red onions Whole garlic Drizzle of olive oil Mix all together with salt and pepper when on the banking tray before putting in the oven. Leave to cool once done. Add all these ingredients with the basil leaves, salt, pepper and 1 whole vegetable stock (I did the stock in 500ml of water) Blend until smooth and reheat - I had mine with bread and loved it 🫶🏼 #food #healthy #diet #healthyfood #foodie #homemade #easyfood #basicfood #soup #homemadesoup

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Tried out some flavoured pork this week and loved it 😍 Don’t know the calories for this one but it was definitely high in protein and nutritious ✅ #lunchideas #healthiereating #healthymeal #mealideas

One of my favourites from this week 😍 - 1 salmon fillet (cooked in air fryer on 190 for 20-22 minutes) I added some garlic granules and sweet chilli sauce before cooking. - 220g potatoes (air fryer on 200 for 20-25 minutes). - Chopped 60g peppers & 40g baby plum tomatoes which I fried in paprika seasoning. - Added sweet chilli sauce onto potatoes at the end (30g in total of meal). #food #calories #caloriecounting #macros #basicfood #easyfood #salmon #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #highprotein

I usually trial an amount of calories for a few weeks and tweak it if it’s not working 🫶🏼 #weightgain #gym #workout #weightgaintips

Homemade ginger shots ✨ I’ve been making these the past 3 weeks now and I love having one as a part of my morning routine 🫶🏼 If you don’t want the crazy strong flavour in the first batch, use the smaller portion options and adjust how you would like it. ✨✨ #gingershots #healthy #gymgirl #healthyhabits #morningshots #morningroutine #gymtok

Super simple pasta salad 🥙 Ingredients ⬇️ 75g pasta (weight before cooking) Handful of lettuce 10g full fat mayo on the pasta 80g sweetcorn 60g baby plum tomatoes 5g spring onion This is a good balance of high carbs and protein, with a moderate amount of fats which mainly come from the mayo. I use full fat mayo because I still want to eat a good amount of fats per day (even if they’re not the healthy kind). On some days they can be quite low so I just get the fats from anywhere possible 🥲 #food #healthiereating #protein #foodie #easyfood #basicfood #healthy #salad #calories #macronutrient #trackingcalories #simplefood #basicfood

15 months so far for me ⏳💪🏼 #weightgain #surplus #fastmetabolism #skinnytostrong #slimtostrong #gainingweight #progress #gymtok

If you’re serious about wanting to gain weight, don’t waste time at the wrong amount of calories. This was a big mistake I made in previous attempts at gaining weight. Do a trial and error process with your calories and if you don’t see changes, keep increasing them until you do 🫶🏼. #weightgain #gainingweight #gainingweightiscool #surplus #bulking #workout #gymgirl #gymtok

Loved the recipe for the chicken on this one, nice and light for salad style meals 🫶🏼 For the chicken: 75g yogurt 1 tsp extra virgin olive oil 2 cloves of garlic 1/2 tbsp oregano Salt & pepper Juice from 1/2 lemon I left it to marinate in the fridge and fry cooked it 10/15 minutes before serving everything together #food #chicken #healthiereating #protein #foodie #easyfood #basicfood #healthy #salad

Little insight into some of the foods I eat as part of my balanced diet! 🥙 Since starting this healthier eating series I’ve found I actually really enjoy eating what people would call a ‘clean diet’. The meals I share on here are boring and basic, but I enjoy them and that’s that 🤷🏻‍♀️ I do need to state I also eat takeaways, high saturated foods and some processed foods every week, but my overall focus is to eat as healthy as I can as often as I can because it makes me feel good. You don’t need to have a completely clean diet to see results, it can just help depending on your goal at times 😅 Let me know what your favourite snack foods are, no matter what your goal? 🫶🏼 #whatieat #food #foodsieat #eatinghealthier #healthy #healthyeating #foodie #womensbest @Women‘s Best

Don’t give up 💪🏼 #weightgain #gainingweight #buildingmuscle #progress #womensbest #gains #bulking #surplus #gymgirl

Todays quick lunch 🥙 I already had the chicken cooked from earlier in the week so this only took 15 minutes to make! My meals are now slightly smaller because I’m in a 20% calorie deficit to get rid of some body fat from my recent surplus! 529 calories 62.6g carb 8.5g fat 50.5g protein 75g Gigli pasta (weight when uncooked) 15g red pesto (this is where the healthy fat comes from ✅) 150g chicken (weight when raw) 100g red pepper (fried) 50g baby plum tomatoes (fried) 1/2 spring onion (fried) Salt #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken

#selfgrowth

I used to set reminders on my phone to help me keep up with my meal times ⏰ #weightgain #progress #beforeandafter #fastmetabolism

🫶🏼 #weightgain

Full ingredient breakdown below ⤵️ 1. 75g pasta (weight uncooked) 10g full fat mayo 1 tin (112g tuna) 80g sweetcorn 60g baby plum tomatoes 80g avocado 2. 1/2 bag (125g vegetable rice) Handful of lettuce 80g pepper 40g avocado 70g sweetcorn 150g chicken (in paprika & onion seasoning + salt & pepper) 10g heinz saucy sauce 3. 1/2 pack of vegetable couscous 150g long prawns (paprika & garlic seasoning) 5g Lurpak to cook the prawns 70g cucumber 80g sweetcorn 20g olives 10g heinz saucy sauce 4. Medallion steak 227g 1/2 pack of vegetable couscous 40g baby plum tomatoes 65g red pepper 60g cucumber 5g Lurpak (used to cook the steak) 5g heinz saucy sauce Handful of lettuce 5. 75g pasta (weight when raw) 150g prawns (in paprika & garlic seasoning) 120g red pepper 45g avocado Lettuce 5g mayo on pasta Sauce: 15g light mayo & 5g honey sriracha #saladbowls #highprotein #eatinghealthy #healthyeating #cleaneating #basicfood #easyfood #tracking #recipes #food #macronutrients

Calories in and calories out are really important no matter what your goal is, and the best way to reduce the amount you have to eat when trying to gain weight is reduce your activity and calories burnt. I don’t have a step target or do any form of cardio within my workout program. I focus on weight training and sitting down as much as possible throughout the rest of the day 😅 #weightgain #surplus #bulking #weightgaincheck #gymtok #gymgirl

When I started my #weightgain journey last year, tracking made me realise I wasn’t eating enough and I had to increase even more. This = more weight gained 🫶🏼💛 #fastmetabolism #weightgain #skinnytostrong

Tried out another honey & mustard style recipe this week! Ingredients: 150g chicken (weight when raw) 25ml honey 5ml Dijon mustard 10g flour Spoonful of butter (for cooking) Two big handfuls of spinach Whole bag of Mexican rice I coated the chicken with the flour, then covered it with the honey and mustard mix. Fry cooked and sliced the chicken for 15/20 minutes, put the spinach in the pan for the final few minutes whilst the rice cooked in the microwave. Plated it up and it was a really easy meal to make with a good amount of all three macronutrients (protein, carbs & fats) #food #easyfood #recipe #chicken #rice #spinach #foodie #quickfood #basicfood #healthy

Girls no matter where you are with your fitness journey (even if you haven’t started yet), the journey is worth it! Gaining weight and building muscle has made such a positive impact on my confidence, health and just all round wellbeing. The problem I had previously was that I never stuck to it for long enough. If you are someone who struggles to gain weight, it’s going to take a while, but it’s so so worth it 🫶🏼 Make a plan that includes: 3-4 weight training workouts per week Eat in a surplus Limit cardio / steps Be patient slim to strong ebook🔗 kirstyzammit.com #weightgain #gainingweight #slimtostrong #skinnytostrong #goals #fitnessjourney #transformation #beforeandafter #mondaymotivation

A quick lunch when working from home last week 🥙 Ingredients: 1 bag (220g) of mushroom rice 150g chicken (weight when raw) Paprika & onion seasoning on chicken 75g red pepper (fried) 50g baby plum tomatoes (fried) 10ml heinz saucy sauce #food #recipe #easy #healthiereating #foodie #basicfood #easyfood #health

My body has changed so much throughout my recent surplus, but my weight hasn’t really shifted that much (only 3kg 😅)If I was only using the scales I would feel pretty deflated, but because I have photos and all my measurements increasing every month, it keeps me motivated 💪🏼 #weightgain #progress

🫶🏼 #weightgaintips

Push yourself because nobody is going to do it for you 🫶🏼 #weightgain #workhard #fitnessjourney #progress

keeping it simple and healthy 🥙 Did you guess right? Ingredient breakdown: 75g pasta (weight when raw) 150g prawns (in paprika & garlic seasoning) 120g red pepper 45g avocado Lettuce 5g mayo on pasta Sauce: 15g light mayo & 5g honey sriracha #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #salad #prawns

Portions of ingredients ⤵️🥙 Another week another salad bowl and I think this is one of my favourites! I love the amount of calories (high cals are the goal), the taste and how quick it was to make (15 minutes) 🙌🏼 Ingredients: Handle of lettuce 75g pasta (weight uncooked) 10g mayo (on pasta) 1/2 large Carrot 50g Baby plum tomatoes 50g Cucumber 45g Avocado 200g Chicken breast (weight when raw) (Chicken seasoning, salt & pepper on chicken) 10g Garlic & herb dressing #food #healthyeating #calories #caloriecounting #macros #basicfood #easyfood #cheapfood #saladbowl #salad #lunchtime #healthyfood #workfromhome #recipe #foodie #health #macronutrients #trackingcalories #fitfood #chicken

calories = 635 | 69g carb / 9.5g fat / 68.4 protein Ingredients for this one portion: 75g of Gigli shaped pasta (this shape is from Morrisons) 5g basil leaves 100g frozen peas 1 shallot 1 clove of garlic 150g chicken breast 1 egg 50g fat free yogurt Salt Lemon juice to taste at the end if you like also! Gently fry the chopped shallot and crushed garlic in a pan whilst you boil your pasta water. Then add the shallots and garlic to a blender with the basil leaves, salt and peas (dip the peas in the boiling pasta water for 2 minutes before adding to blender) Add around 50ml of the pasta water to the blender so it all blends nicely. Add more if needed. Cook the chicken (I like to fry mine and add salt, pepper, garlic and chicken seasoning) Cook the pasta until it’s almost done and add to a pan with the blended sauce mix. In a separate jug, mix the egg and yogurt together. Once the pasta and sauce is cooked to a nice heat, take the pan off the heat and slowly mix in the yogurt/egg mix (you don’t want to make the egg scrambled that’s why it goes in when the heat is off) Mix all together and add your chicken however you like, I just added mine on top which isn’t that exciting😅 I loved the flavour of this, it took just around 25 minutes because I took my time with it but could be made quicker depending how you cook the chicken #food #superfood #healthyrecipe #uniquerecipe #greenfood #health #calories #macros #foodie #nutrition #eatingclean #cleaneating #healthy #nutrition #cleaneating #eatingclean #healthyfood #funrecipe #highprotein

100g of protein Vs 100g of carbohydrates?! All calories are equal as they are just a unit of energy. BUT during the digestion process, protein requires more calories from the body in comparison to fats and carbs. This means that by consuming more protein everyday. Our bodies are burning even more calories. It’s not a huge amount, but it’s still something to be aware of. #calorieinformation #nutrtiontips #learnaboutfood #carbs #protein #understandingmacronutrients

Keep going 🫶🏼 #gymtok #progress #fitnessjourney #weightgain #surplus #bulking #fastmetabolim

Everything that matters takes time 🫶🏼 #motivation #selfimprovement

Loved this one 😍⤵️ Did you guess right? Calories and macros shown at the end ☑️ Ingredients: 1/2 bag (125g vegetable rice) Handful of lettuce 80g pepper 40g avocado 70g sweetcorn 150g chicken (in paprika & onion seasoning + salt & pepper) 10g heinz saucy sauce #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #dieting

Final soup of 2024 🥕 I love thick soup and this tasted amazing! If you want a thinner texture, just use more vegetable stock. This made four portions Ingredients to roast: 800g carrots 1 red onions 2 shallots Salt & Pepper 2 tbsp olive oil Additional ingredients: 1 tbsp butter 2 x Garlic cloves 2 tbsp ground cumin spice Vegetable stock (300-500ml, this depends how thick you want it!) 100ml double cream Roast in the oven for 35-40 minutes on 200 degrees. Melt a tbsp of butter in a saucepan and add 2 garlic cloves and the roasted onions. Fry for a few minutes then add the carrots, and vegetable stock. Leave to simmer for 10-15 minutes Add to a blender and it’s at this point you can tell what the texture will be like, add more vegetable stock if it’s to thick for you. Put the mix back in the saucepan, add 100ml of the double cream and leave to simmer for 10 minutes. I added some more cream to finish before serving 🫶🏼 #vegtables #homemade #soup #healthy #carrot #carrotsoup #micronutrients #recipe #food

Follow the plan not your mood 🫶🏼 #gymmotivation

brb living in this over Christmas 🎄🖤 The new @womensbest comfort collection is now available is so many cute new pieces and colours 😍 | gifted code KIRSTY to save 10% I’m wearing size small #womensbest #comfort #lounge #chillclothes #gymcoverup #tracksuit

Sunday stretching didn’t start well 🤣🐕 It probably wasn’t the best time to start stretching when I’m dog sitting 😂 I mentioned on my stories this week that my flexibility is so bad (literally zero!) so I’m now going to try and do a 10 minute routine 2-3 times a week and hope it improves 🫶🏼 #fitnessjourney #dog #dogsofinstagram #dogsitting #stretching #doglife #gymtok

‘Eat this to lose weight’ ❌🤨 If you want to see dieting results, you need to be in a calorie deficit, not eating certain foods. #dietingtips #weightlosstip #fatlosstip

You don’t need to avoid certain foods, takeaways or social events when dieting ✅ It’s always good to mention that one day in a calorie surplus doesn’t mean you’re going to instantly gain body fat, but if you are someone who wants more balance, try out this approach it worked great for me 🩷 #dietingtips

TUNA & POTATO SALAD 🥙 Ingredients - 200g potatoes (air fried on 190 for 15 minutes) - 1/2 tablespoon extra virgin olive oil on potatoes and seasoning - 1 tin of tuna - 100g red pepper - 50g cucumber - handful of lettuce - 15g of full fat mayo #food #healthyfood #calories #trackingcalories #macros #recipe #salad #healthy #tuna #potato #lunchideas #mealideas #healthymeal

How to make and ingredients 🥙🍝⤵️ 180g chicken breast (weight when raw) 1 shallot Paprika & onion seasoning Salt & Pepper 50ml Milk 35ml Light Philadelphia 50g spinach 50g baby plum tomatoes 1 tbsp honey 100g pasta (weight when raw) Fry the chicken and shallots in the seasoning, when cooked at the milk, honey and Philadelphia to the pan and mix. Add the spinach, tomatoes and cooked pasta. Let simmer for a few minutes and serve! #lunchidea #mealidea #healthyfood #quickfood

Part 15 / DID YOU KNOW? Your workouts alone may not be burning many calories and if your goal is fat loss, movement outside of these workouts can help you be in more of a deficit ✅ #didyouknow #dietingtips #fatloss

The best workouts are always the ones where you: 1) have a plan 2) time your rest periods 3) push for an extra rep or weight 4) get it all done in an hour ✅ The workout: Overhead presses 4 sets of 4-5 reps Lateral raises 4 sets of 10-20 reps Incline front raises 3 sets of 20 reps Overhead extensions SS with upright row 4 sets of 10-12 reps each On all exercises I’m pushing myself close to failure 🔥 #busygirlworkout #shoulderworkout #upperbodyworkouts #womensworkout

+15kg and never happier ✅ #weightgain #bulk #gainingweight #fastmetabolism #onlinecoach #progress #beforeandafter

give 👏🏼 yourself 👏🏼 four 👏🏼 months #weightlossprogress

Getting to where you want to be consists of doing the sh1t you don’t want to do over and over 🔃✅ #gymprogress #glutegrowth #progresspictures #bodytransformationjourney

If you don’t feel like training today, you won’t be bothered tomorrow either, GET IT DONE ✅ #workoutmotivation #motivation #workout #gymtok #relatable #getitdone #creatorsearchinsights #legday #focused #motivationtips #legworkout #splitsquats #fitnessgirl #gymgirl #fastmetabolism #bodyrecomp

Eating healthier doesn’t need to be boring ✨ Ingredients: 150g king prawns (fryed in paprika seasoning + 5ml olive oil) 75g pasta (weight before cooking) 5g light mayo on pasta Handful of lettuce 60g baby plum tomatoes 1 small celery stick 90g sweetcorn 1 tbsp light sour cream dip Sprinkle of Dried chives #lunchideas #healthiereating #healthymeal #mealideas

high carbs, fats & protein in this one 😍 The majority of the fats are the healthy kind from the avocado, then the rest is from the mayo which is the full fat kind. High protein from the tuna, and the carbs from all the rest ✅ Ingredients: 75g pasta (weight uncooked) 10g full fat mayo 1 tin (112g tuna) 80g sweetcorn 60g baby plum tomatoes 80g avocado #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #lunchideas #healthylunch #pastabowl

Why sit ups won’t give you a flat stomach ‘Spot fat reduction’ is a myth and if you want to lose weight, the answer is always a calorie deficit ✅ Let me know if you have any questions in the comments 🫶🏼 #dietingtips #exercisesforwomen

slow cooker beef & broccoli 🥦 This was a 10/10 It’s one of those recipes you keep thinking about weeks after 🤣 ❗️TIP - mix the cornflour with a small amount of water in a cup before adding to the slow cooker so you don’t get all the chucks in the slow cooker❗️ Ingredients: - 800g beef chunks - 4 shallots - 6 garlic cloves (crushed) - 10 tbsp dark soy sauce - 4 tbsp hoisin sauce - 2 tbsp sweet chilli sauce - 3 tsp ginger & garlic paste - 500ml chicken stock - sprinkle of pepper - 1 tbsp of cornflour - 1 tbsp white wine vinegar - 1/2 head of broccoli (could use all) Add all the ingredients to the slow cooker except the broccoli and cook on either high for 3 hours or low for 6 hours. Add the broccoli and cook for a further 30 minutes / 60 minutes. This made 4 big portions, could potentially do 6 smaller portions 🫶🏼 #recipe #easycooking #slowcooker #beefandbroccoli #recipes #food #cooking #eating #healthy

If nothing changes nothing changes ✨ #selfimprovement

busy girl 1 hour back & bicep workout 🖤 Full workout broken down the end to screenshot ✅ #backworkout #upperbodyworkout #gymworkout

Loved this one! 🥩 If you want a thicker sauce you can add in some cornflour (pre mix with water before adding to the slow cooker to avoid lumps) Ingredients: 900g piece of beef 1 chopped carrot 1 chopped brown onion 1 chopped shallot 1 tbsp dried rosemary 1 tbsp dried Basil 1 tbsp dried oregano 2 tbsp tomato purée 1 tin of plum tomatoes (or chopped) 5 crushed garlic gloves 100ml red wine 300ml rich beef stock Salt & pepper Sear the beef on all sides until browned all over. Place all the other ingredients into the slow cooker, add the beef and cover or turn into the sauce. Cook on high for 7 hours. Shred the beef and serve 🫶🏼 #food #recipe #slowcooker #beefragupasta

What I did ⤵️ Weight trained 4 x a week (2 upper and 2 lower body split) No cardio other than the natural steps I did every day Eaten in a calorie surplus Always thinking about protein and how I can eat enough. I always recommend 2g of protein for every 1kg of body weight Lift heavy and push yourself. It’s not fun but it works!! The first video is November 2022 and then now 🫶🏼 #weightgain #transformation #howtochangeyourlife #gymconsistency #beforeandaftergym #progress

I count that as 1.5 reps or 2.5 if we can count to initial lift 🤣👀. Every couple of weeks I always push myself to lift a weight that scares me and lifting 17.5kg’s turned out to be what I thought… less than 2 reps 😂. If you don’t try then you’ll never know 🙋🏻‍♀️ #pushyourself #motivation #lifting #weightgain #progress #gettingstronger #heavy #gymgirl #gymtok #progress

The most perfect chicken thighs 😍 Absolutely love these! Air fryer: 200 degrees for 25 minutes Turn over 2-3 times during cooking 1) Coat the thighs in plain flour 2) Add: 50ml dark soy sauce, 50ml of squeezy honey & garlic granules to the air fryer tray. 3) Mix so the thighs are covered on both sides. 4) Cook for 25 minutes on 200 degrees. #chickenthighrecipe #airfryerrecipe

never looking back 🫶🏼 #weightlifting #gymtok #ukgymgirl #gymgirlsoftiktok #liftingheavy #legday #fatloss #weightloss #lean #gluteworkout

what exercise I would do instead of step ups and why during your glute workouts you can also increase the range of motion on the glutes more by adding in a weight or small platform under your non-working foot ✅ step ups are a nice exercise but I find the whole set up and motion of them a bit awkward I thank these back step lunges on the sloth machine for the majority of my glute progress over the past few years 🙌🏼 #gluteworkout #stepups #workoutadvice

Why this meal helps me stay lean ⤵️ If you’re new here, I’ll quickly go into some detail: your body fat is determined by how much you eat, not what types of foods. So for me, any food I eat allows me to stay lean because I make sure I’m not over eating and gaining body fat, so I’m essentially eating at my maintenance calories every day after doing my fat loss phase earlier this year. Ingredients for 1 meal: 75 pasta (weight before cooking) 10g red pesto on pasta 210g chicken (weight when raw) 25g sweetcorn Handful of lettuce 40g red pepper 10g Heinz saucy sauce I cooked the chicken in a paprika and onion seasoning #mealprep #lunchidea #mealideas #mealprepideas #dieting

no better feeling than doing it for yourself 🫶🏼

Priorities ⤵️ ✅ protein over 120g per day ✅ eating foods with fibre ✅ eating foods I enjoy ✅ not avoiding carbs ✅ eating at around my maintenance calories everyday to keep the results from the deficit earlier this year #whatieat #fulldayofeating #leanphysique

Excited to get back into training tomorrow morning after 9 days off ✨ #physiqueupdate

I’m all for motivation posts, but it’s also good to remind ourselves that having a less productive day, a workout that felt bad and one of those days you just want to chill is also ok 🫶🏼 #motivation #quotes

#selfimprovement

what I eat in a day for 1800 calories whilst being in week 4 of my reverse diet The goal of a reverse diet is to slowly increase your calories after a diet so you don’t end up reversing your progress and gaining back the weight again. I always try and eat as healthy as possible whilst not eating the same foods everyday #reversedieting #healthywhatieatinaday #fulldayofeating #cleaneating #healthyeating #healthylunch #healthymealideas

Staying disciplined and sticking to it is the best form of self respect we can give ourselves ✨ #selfimprovement #motivation #quotes

November 2022 to now 🫶🏼 #fitnessprogress #beforeandafter #bodytransformation

what are maintenance calories and how can you find out yours? For me, trial and error has always worked. Take your measurements Eat an amount of calories for 2 weeks If your measurements stay the same it’s likely around your maintenance bracket Take 20% off this is you want to lose body fat and add on 20% if you want to start gaining ✅ #fitnessjourneytips #beginnerfatloss #dietingtips

Stop thinking and start doing ✨ #selfimprovement #motivation #quotes

The womens best new pieces and colours of their Define 2.0 collection is now live! It’s their most flattering and comfortable collection yet 😍 My absolute favourite has to be the backless bra paired with any of the scrunch shorts / leggings ✅ code KIRSTY / AD @Women‘s Best #womensbest #definecollection #gymclothes #fitnessjourney #progress #consistency #motivation

Has your deficit stopped working as well? It could be because of the 2 below reasons ⤵️ 1️⃣ Your maintenance calories have reduced because your body weight has, meaning a deficit before, may not be one anymore. 2️⃣ metabolic adaption. This is when you’ve been on a low amount of calories for some time and your body becomes more efficient on lower calories. Meaning again your no longer in a deficit. #dietingtips #whyhaveistoppedlosingweight

One of my favourite salads 😍🥙 75g pasta (weight uncooked) 5 slices of ham 75g baby plum tomatoes 130g red pepper 50g cucumber 100g lettuce 13g real Mayonnaise #food #healthyfood #calories #trackingcalories #macros #recipe #basicfood #salad #healthy #easyfood #nutrition

Best rep range to see results? Absolutely any as long as you’re pushing yourself during every set. You could be copying someone’s workout completely with the sets, reps, weight, rest time, but that will only work if all of that is challenging you! The rest times on my leg days are usually 3 minutes because every set has me 🥵 #workouttips #didyouknow

Anyone else feel like they’ve wasted YEARS 😭🫣 #fitnessjourneytips #beginnergymtips

Part 3 // DID YOU KNOW? The best fat loss program is one that you can stick to for the longest. All exercise burns calories and the more effort you put in to these exercises, the more you will burn 🔥 Let me know what your favourite form of workouts or exercises are! 🫶🏼 #didyouknow #fitnesstip

This superset has my abs CRYING 😂 Please try it ✅ #abworkout #quickabsworkout #coreworkout #absfinisher

#selfimprovement

You could spend months following a workout plan, but if you’re not using the right weight (a weight that challenges you), then you will be wasting those months. Try not to focus on the numbers, focus on progressing week and week with the lift/muscles you want to improve/gain on ✅ #fitnessjourneytips

The basics behind macronutrients & calories Part 1 of 4 = protein 🥩🍳🍗🥛 Did you know that for every 1g of protein equals 4 calories? Protein is essential in our fitness journeys because: 1. It’s needed for muscle building. 2. It keeps us fuller for longer. 3. It has the highest Thermic Effect of Food out of the 3 macronutrients 🔥 #protein #fitnesstips #whatisprotein #nutrition

Doing the ugly reps now so it’s smoother in the future ✅ @Women‘s Best #weightlifting #uglyreps #gymhumor

Go get what you want ✨ #motivation #motivationalquotes

Small progress every day 🔁 #selfimprovement

stop letting your thoughts distract you or hold you back ✨ #selfimprovement #quotes #motivation

A super simple one this week with more calories than you would think! ⤵️ 1 bag (250g) golden vegetable rice 185g of roast chicken (this is part of a full chicken I roasted) 80g baby plum tomatoes 10g heinz saucy sauce Because of the type of chicken, it’s higher in fats which means higher calories overall (1g fat = 9 calories, whereas protein and carbs are 4 calories for every 1g) This isn’t a great ‘healthy’ meal, but it’s better than a take out 🥲 #healthy #healthiereating #calories #food #basicfood #easyfood #foodin30minutes #diet #salad #dieting #caloriecounting #rice #chicken #trackingcalories

Same workouts, but different nutrition & steps ⤵️ 4 weighted workouts per week Increased step target 20% deficit from food #caloriedeficitresults

Focus on these two consistently and it WILL happen 🙌🏼🙌🏼🙌🏼 #abs #core #gettingabs #dietingtips

cannot stop thinking about this every single one of our failed attempts in a learning curve and is preparing us for what’s coming next ✨ #motivation #quotes

Doing the 10kg ugly reps now so future me in a few months time will be better 🤭⏳ #lateralraises #upperbodyworkouts #weightlifting

LEG DAY ❤️‍🔥 Hip thrusts 4 sets - 10/10/10 (10 full reps, 10 second pause, 10 pulses) Hamstring curls 3 sets of 10-15 reps Smith split squats 3 sets of 10 reps Smith heel elevated squats 3 sets of 10 reps For the split squats and squats, I’m currently testing out if I REALLY want them in my program. So starting light and going to try build up my strength 🫶🏼 #legday #gluteworkout #quadworkout #hamstringworkout

How to measure your fitness journey progress correctly I like to track my measurements every 1-2 months #fitnesstips #beginnerfitnesstips

Inches down and feeling great 🙌🏼 #dietingresults #weightlosstransformation

Really simple chicken, couscous and peppers 🥙 Ingredients: 170g chicken breast (weight when raw) 2 servings of couscous (100g before cooking) 100g peppers I seasoned the chicken and peppers but didn’t add these into the calories as they are so little 🫶🏼 #food #healthyeating #basicfood #easyfood #recipe #calories #macros #nutrition #healthyfood #healthy #cleaneating #trackingcalories #higgprotein

No because why is this actually true 🤣 #gymhumor

small progress week on week ✅ #womensbest #pb #personalbest #progress #beforeandafter #lifting #fitlife #fitness #weightlighting #militarypress #overheadpress #gymgirl

If you’re not feeling motivated, atleast give yourself the discipline to try 10 minutes, then see what happens ✨ #motivation #selfimprovement

Getting my workouts done quick after a full day of work ✅ overhead press 4 sets wasn’t able to lift 30kg last week but here we are 🤩 lateral raises 4 sets changing the weights around each set as doing as many as i can per set shoulder press I only did one set as I want to make sure I don't lose my strength on the movement. so making sure i can do my usual 8-9 reps with the 15kg's cable front raises 4 sets - these burn and I love them! tricep extensions 4 sets new pieces are launching on Monday with @womensbest including this bandeau bra 😍 AD #workout #homegym #upperbodyworkout #quickworkout #fitness #goals

How to keep the weight off after your diet ✅ #dietingtips

Start tomorrow ✅ #selfimprovement

Part 4 / DID YOU KNOW? The fat macronutrient…🥑🍳🐟🥜 Having healthy fats in your diet is a great way to become healthier! #nutrtiontips #beginnnerdietingtips

How many are you doing currently?! #beginnerfitnesstips

Part 12 / DID YOU KNOW? How to successfully keep the weight off that you lost during your diet ✅ This process will be different for everyone and the calorie increases is dependent on the individuals situation, but it’s a great tool to try out. We never want to eat in a calorie deficit forever and this is the best process to do it 🫶🏼 #reversedieting #dietingtips

stop overthinking the things you can’t control 🧠 #selfimprovement

Cooking details ⤵️ 1.9kg gammon (can do any size) 3 sliced in half shallots 4 bay leaves Topped up with water Slow cook on high for 3-4 hours or low for 6-8 hours Leave to rest for 10 minutes and score the fat Cover with a mix of: 60-100ml of honey 1 teaspoon Dijon mustard 1 tablespoon of brown sugar Then oven on 180 (fan oven) for 20-30 minutes (depending how crispy you want it!) #slowcooker #gammon #recipe #easyrecipe #lowingredients #basicfood #easyfood #food

Can’t walk after this one 🥵 3 sets of each exercise ✅ Pushing myself close to or at failure ✅ #legday #gymgirls

Make up your calories however you like, but you will feel better if you add foods with nutritional value every day 🫶🏼 Plus I tend to be less bloated having a cleaner diet ✅ Ingredients for lunch: 200g chicken breast (weight when raw) Chicken seasoning 1 sachet of vegetable couscous Handful of lettuce 40g red pepper 45g avocado 10g lighter than light mayo #food #easyfood #healthyfood #trackingcalories #macronutrients #countingcalories #eatinghealthier #healthy #colourfulfood #foodseries #dieting #dieting #fatlosstips

Upper body workout @Women‘s Best 💚 Overhead press 4 sets x 4-10 reps (as many reps possible with certain weights) Lateral raises 4 sets of 15-20 reps Upright row 3 sets of 15 reps Seated row 3 sets of 10 reps Single arm pulldowns 3 sets of 8-10 reps per arm #upperbodyworkout #backworkout #shoulderworkout

Not just focusing on glutes 🏆 @Women‘s Best #gymgirlsoftiktok #gymgirl

start tomorrow ✅✅✅ #gymgirlsoftiktok

When your hard work pays off 🥹 Gym tour now on YouTube 🤗 [ Kirsty Zammit ] #homegym #homeworkouts

Part 13 / DID YOU KNOW? 3 important details about losing body fat #dietingtips #flatstomach #losingbodyfat

What is your why? Using your why as motivation when you don’t feel like sticking to your plan can be so helpful! sneak peak of the @Women‘s Best define 2.0 spring edit dropping tomorrow! #onlinecoach #fitnesstips #weightgain #goals #motivation #fitnessjourney #gymgirl #food #tips #progress #beforeandafter #dietingtip #workouttips

Sets + reps ranges ⤵️ Lat pulldowns I do 4 sets until very close to failure where I’m doing half reps towards the end. The rep range depends on the weight but it’s usually between 8-15. Single arm pulldowns 3 sets per arm. Rep range between 4-10 I try to do these as heavy as I can! Seated row 3-4 sets depending on time. I do these as close to failure as I can so rep range varies between 8-15. Chin ups 4 sets of as many reps as possible! Each workout tends to be different and the reps range from 4-8. If you do these 4 exercises consistently and you push yourself you will build a strong back 💪🏼 #backworkout #favoritebackexercises #bestbackexercises #backexercises #backexercisesforwoman

leg day all done 🫶🏼 wearing new @Women‘s Best dropping soon #glowup #healthyliving #progress #fitnessgoals #gym #gymmotivation #legday #legworkout #physique #physiqueupdate #womensbest #girls #gymclothes #creatorsearchinsights

The changes I made during my diet ✅ #dietingtips #gettingshredded

#gymmotivation #gymgirl

Taking time out for yourself throughout the year is so important. You don’t just need annual leave from work to go on holiday, you need it to relax and take a break from everything 🩷 #selfcare

All in the same workout is WILD #PB #pb #gym #gettingthere #slowprogressisstillprogress #happy

working from home full day of clean eating 🥙 the goal at the moment is to get into great shape from my training, and lean up through a calorie deficit which so far is working ✅ I focus on my protein and overall calories mainly, but I do look at the fats/carbs to make sure I don’t have way too much or little of either (sometimes it does happen though). My advice is a 20% deficit from calories and continue focusing on your strength training to make sure you keep hold of as much muscle as possible. If you would like to be coached by me you can find more information on my website 🫶🏼 #fulldayofeating #whatieatinaday #caloriedefict #dieting #leaningup #weightloss #fatloss #caloriecounting #macronutrients #fitnesstips #food #fooddiary #gymtok #nutrition #healthymeal #healthy

Definitely adding this to my list of regulars 😍 For two portions: 400g chicken 3-4 shallots Paprika & onion seasoning Salt & Pepper 200ml Milk 100g Light Philadelphia 100g spinach 2 tbsp honey 150g pasta (weight when raw) Perfect for meal prepping and last a few days in the fridge ✅ #food #recipe #healthy #healthyeating #eating #easyfood #highprotein #homemade #pasta #pastasauce

Coach tip, part 2 / how I’m increasing my protein intake every day I know its not exciting, but its so easy to do if you’re motivated to increase your protein every day 😌 In x 2 speed on purpose to get to the point quicker 🤣👍🏼 #onlinecoach #dieting #diettips #protein #proteinhack

cutting diaries ✨ quick healthy & high protein lunch 🥙 #healthylunch #healthylunchideas #quicklunch #easylunch #salad #healthyeatingtips #highprotein #proteinsalad #vegtables #cleaneatingrecipe

In my self improvement era 🫶🏼 #selfimprovement #creatorsearchinsights #mindsetmatters #growthjourney #personaldevelopment #healthylifestyle #progress #focused #mindset #consistency #transformation

Attempting my first ever 70kg RDL 🫣 #personalbest #lift

Wish I could go back 10 years and just stick to this 😅 #beginnergymtips #personaltrainertips #howtogetgymresults

This is perfect for busy people who want to reach a step target at home ✅ website is homefitnesscode.com #dietingtips #walkingpad #steptarget #dietingforwomen #dietingforbusypeople #busypeoplefitness

This superset got my abs strong QUICK 🙌🏼 Like all exercises, if they don’t challenge you they won’t change you. So if you are not hurting for the rep ranges I’ve suggested, add in more until you are ✅ #abworkout #coreworkout #beginnerabs

Always thinking about fibre & protein ✅ #meals #lunchideas #healthyfood #healthydiet

Best thing you can do in the gym is stick to the same exercises but build up strength over time ✅ #gymmotivation

Get out of your head and get things DONE ✅ #motivation #selfimprovement

It’s so easy to focus on the future and what could be but try to enjoy the journey 🫶🏼 #selfimprovement

rdl’s, deficit lunges + kickbacks 🔥 You do not need to be doing crazy volume in your workouts to see results. As long as you are pushing yourself on the 3-5 exercises you do, plus getting your nutrition right, you will see results! I did: 4 sets of rdl’s working up the weight per set (6-10 reps per set) 3 sets per leg of the lunges (10-12 reps per set) 3 sets per leg of the kickbacks (12-15 reps per set) 🔗 Slim to strong eProgram on website (kirstyzammit.com) #glutesworkout #lowerbodyworkout #weightgain #gainingweight #buildingmuscle #skinnytostrong #gains #fastmetabolism #coach #pt

Couldn’t believe how good these were 😍 Plain flour 1-2 eggs Frosties chicken breast fillets 1) Crush the frosties into smaller pieces, I did this by adding them to a sandwich bag and crushing with a rolling pin. 2) Add the flour, egg and frosties to 3 separate bowls. 3) Coat the chicken in the flour first, then the egg, and finally the frosties. 4) Air fry for 15 minutes of 200 degrees I added sweet chilli sauce on top and loved this combo 😍 #frostieschicken #newrecipe #recipe #chicken #food #easyfood #basicfood

Honey & garlic chicken thighs 🥙 Ingredients: 6 boneless chicken thighs 40g plain flour 2 tsp paprika 60ml honey 4 tbsp soy sauce 5 cloves of garlic Coat the chicken in the flour and paprika mix and place on a foil lined tray. Mix the crushed garlic, honey and soy sauce in a bowl and cover over the chicken, making sure both sides are covered. Cover in foil and cook on 190 degree fan oven for 30 minutes, uncover and add some of the sauce onto the chicken from the tray. Put back in the oven (no longer with foil on top) for a further 15 minutes. I rate this one a 10/10. Really easy to do and tastes GOOD 😍 #recipe #chickenthighs #honey #garlic #food #easyfood #simplefood #healthiereating #food #foodie

If you start tomorrow, you’re one decision closer to where you want to be ✅

Reminder ✨

What your two main priorities should be to get shredded ✅ #dietingtips #fatlossmyths #fatlosshelp #howtolosebodyfat

Part 12 / DID YOU KNOW? Sweating doesn’t mean increased calorie burning ❌ #calorieburning #didyouknow

Eating healthy doesn’t have to be boring 😍 600g Chicken thighs: coated in plain flour, and covered with 50ml light soy sauce & 60g honey. Cook in the oven on 190 degrees (fan oven) for 30 minutes covered in tin foil. Uncover the foil and cook for another 15-20 minutes depending how crispy you want them. Per bowl: 1/2 bag vegetable rice 300g chicken thighs 45g avocado with salt, pepper & chilli flakes 60g red pepper & half a red onion diced and fried in the sauce taken from the tray once I take the foil off the chicken #lunchideas #eatinghealthy #mealideas #recipe

same outfit, 2 different people 💓 @Women‘s Best have you shopped the valentines sale yet? up to 50% off | buy 2 get 10% off | code Kirsty AD #weightgain #fastmetabolism #gainingweight #bulk #healthy #progress #food #beforeandafter #transformation

my weight gain progress ✅✅✅ #fastmetabolism #gainingweight #weightgain #beforeandaftergain #tranformation #progress

Can you tell I was hungry when I filmed this 🤣 #dietingtips #fitnessindustryproblems

Couldn’t believe how good these were 😍 Plain flour 1-2 eggs Frosties chicken breast fillets 1) Crush the frosties into smaller pieces, I did this by adding them to a sandwich bag and crushing with a rolling pin. 2) Add the flour, egg and frosties to 3 separate bowls. 3) Coat the chicken in the flour first, then the egg, and finally the frosties. 4) Air fry for 15 minutes of 200 degrees I added sweet chilli sauce on top and loved this combo 😍 #frostieschicken #newrecipe #recipe #chicken #food #easyfood #basicfood

Stop over thinking it ✨ #motivation #selfimprovement

What to avoid after you’ve finished your diet #dietingtips #calorieinformation #dietingproblems #dietingtipsforwomen

Locked in 🔑 #motivation #spendadaywithme #lockedin

Something I wish I knew when I started 🤯 #macronutrients #nutritionfacts

my dieting series is in full swing this year comment below any questions you have about fat loss? ⤵️ #dietingtips #caloriecountinguk #fatloss #fatlosstips #onlinecoachinguk #personaltrainer #weightlossinspo

Which one is a bit of you?! All high protein aswell girls 🙋🏻‍♀️ 1. Honey, soy sauce & garlic chicken thighs with pasta, pesto & spinach  (Chicken recipe on page) 2. Noodles, steak and vegtables in black bean sauce. 3. Beef mince, bolognese sauce, spinach, sweet potato and peppers. 4. Homemade pasta sauce with chicken & vegtables. #lunchideas #healthymealideas #caloriedefictmeals #healthyhabits #highprotein

14 years ago I decided I wanted to gain weight and the methods were…. Stupid 😭 #gainingweight #weightgain #bodytransformation

3 things that I’ve realised this year⤵️ 1. We will never look like her. Stop comparing yourself 2. Our fitness journeys aren’t hard, we are just hard on ourselves 3. My negative mind has made me think I look worse than I actually do #selfimprovement #selfcare #realisation #realistic #motivation #growth

Celebrating the small wins ✅ Even though I really dislike Sunday evenings because it means Monday is looming 🥲, I always like to reflect on how things have gone during the week. For me this week has been great, I’ve continued with my deficit calories, got more steps in and also reached levels with my training I haven’t been able to for a while. This week being that I’m back up to 6 reps on my chins ups. For some reason over the past few months my body would just stop at 4 reps and have non left in the tank - but here we are ✅ All the small things you do week on week create the bigger results and I’m currently enjoying the process 🫶🏼 It’s officially less than 24 hours until the new colours and pieces launch with @Women‘s Best and their Define 2 range. It’s honestly the most flattering and comfortable collection they have!! (code KIRSTY to save 10%) #fitnessjourney #womensbest #progress #smallsteps

Mayo as a form of chicken seasoning? 😅 sometimes you have a random idea and just go for it 🤩 winged it here and just added a good amount of sriracha and a tsp of mayo to the thighs and cooked them for 30 minutes covered in foil, then 15 minutes uncovered on 190 degrees (fan oven) Added them to a bowl of pasta with red pesto and some veg 🍅 loved it! #mayonnaise #mayo #chicken #recipe #basicrecipe #food #easyfood #protein #pasta #vegtables #nutrition #mayochicken #nutrition #chickenthighs #basicfood #basicbritishgirl #strangefood #foodcombo

How to progressively overload exercises ✅ Simple but effective You don’t just need to use one, you can choose multiple for one exercise 🔥 #progressivelyoverload #gymtips

You can do it ✨✨ #motivation #selfimprovement

Is cutting out carbs necessary? ⤵️ No ☺️ The reason people tend to lose weight when they initially cut carbs is because carbs hold onto water. So when you first cut them out or limit them, the amount of water will reduce that your body is holding onto. Unless you are in a calorie deficit, you will not lose body fat. Our bodies NEED protein and fats everyday, carbs are not as important but they are usually the foods we all love to eat and all fruit and vegetables are a carbohydrate so you don’t want to be cutting those out. I’ve found having a balanced diet, whilst focusing on healthier options is the best way to eat during a deficit. #foodsforfatloss #fatloss #weightloss #cuttingcarbs #carbs #salad #nutrtion #healthy #healthyeating #food #lowcarbmeal #highprotein #cleaneating #weightlosstips

It’s so easy to say “I’ll do it tomorrow”, but tomorrow will be easier if you start today 🫶🏼 #selfimprovement #motivation

Full of protein, tasty & easy to make ✅ RECIPE 📔 ❗️TIP - mix the cornflour with a small amount of water in a cup before adding to the slow cooker so you don’t get all the chucks in the slow cooker❗️ Ingredients: - 3 browned off steaks - 4 shallots - 6 garlic cloves (crushed) - 10 tbsp dark soy sauce - 4 tbsp hoisin sauce - 2 tbsp sweet chilli sauce - 3 tsp ginger & garlic paste - 500ml chicken stock - sprinkle of pepper - 1 tbsp of cornflour - 1 tbsp white wine vinegar - whole broccoli Add all the ingredients to the slow cooker except the broccoli and cook on either high for 3 hours or low for 6 hours. Add the broccoli and cook for a further 30 minutes / 60 minutes. This made 4 portions & can be meal prepped 🫶🏼 #recipe #easycooking #slowcooker #beefandbroccoli #recipes #food #cooking #eating #healthy #slowcookerrecipe #comfortfood

It’s so easy to always be focusing on the future and what could happen. Currently trying to live in the moment more 🫶🏼 #selfimprovement #motivation

FRENCH TOAST STICKS 🍞🍯🫐 Ingredients: 2 slices of bread, I used Warburtons toastie 🫶🏼 2 eggs 75ml milk Lots of cinnamon Handful of blueberries & raspberries Soak the bread in the mix for 1 minute on each side, using a spoon to cover the corners if you’re an idiot like me and used a bowl which isn’t big enough 😅 Fry until golden, I did mine for a few minutes on each side of a medium/high heat. Chop into fingers (optional of course) and add on your toppings! 🍯🫐 If I had to guess the calories for this I would say 500 ✅ #frenchtoast #breakfast #caloriecounting #breakfastideas

start today, take your pictures & measurements, stick to it 80% of time and be patient 🫶🏼🫶🏼 #fitnessjourney #fitnesstip #progress #transformation #beforeandafter #gymprogress #gym #gymgirl

You don’t NEED hip thrusts in every workout 3 sets of each exercise, using a rep that which challenges me depending on the weight on using @Women‘s Best #legday #workoutvoiceover

How I transformed by body on 2 years #bodytransformations

you don’t need to hate drinking protein shakes 🍋 Benefits: - Increase protein intake - Convenient for on the move - Great if you don’t have a morning appetite - Tastes good 😍 Clear whey protein powders are a game changer, especially if you don’t like drinking milk. I also love having this option when dieting as the calories are lower with just water ✅ #wheyprotein #fitness #proteinpowder #healthychoices #dieting #nutrition #womenshealth #womensbest #clearwheyprotein #highprotein #creatorsearchinsights