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Healthy eating is most important for fitness but u know u can eat your favorite food too, u just need to learn how to eat wisely. .
Loosing weight is all about Nutrition intake and caloris management. So education is most important to be for for lifelong.
Learn fitness with fun, join our live session with experts and get educated yourself.

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When it comes to nutrition and diet planning, a lot of importance is given to Macronutrients (Carbs, Fats and Proteins). Macros do play a very significant role in achieving various fitness goals, but we often tend to ignore micronutrients which are equally important in diet planning. ⁣⁣
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Our body needs smaller amounts of micronutrients compared to macronutrients. Hence, they’re termed 'micro'. Micronutrients are one of the major groups of nutrients our body needs. They include vitamins and minerals.⁣⁣⁣
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Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.⁣⁣⁣
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Humans must obtain micronutrients from food since our body cannot produce vitamins and minerals — for the most part. That’s why they’re also referred to as essential nutrients.⁣⁣⁣⁣
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When we eat, we consume the vitamins that plants and animals created or the minerals they absorbed.⁣⁣ The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.⁣⁣⁣⁣
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An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role to play.⁣⁣⁣⁣
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💊 Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting bone growth and assists the function of the immune, digestion, circulatory and nervous systems. ⁣
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Emerging research is also looking at the relationship of Vitamin D on illnesses such as depression, diabetes, cancer, and heart disease. ⁣
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👉 Vitamin D levels are measured in IU (International Units) and the following is guidance on recommended Vitamin D levels:⁣
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Age 1-70: 600 IU⁣
Age 71 and older: 800 IU⁣
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⬆ Your doctor may recommend higher levels of calcium and vitamin D, especially if you aren't getting enough of them due to one of the factors as outlined in the infographic above or you are at risk of developing osteoporosis.⁣
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🐟 To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has more than 450 international units (IU).⁣
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Foods that provide vitamin D include:⁣
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🔴 Fatty fish, like tuna, mackerel, and salmon⁣
🔴 Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals⁣
🔴 Beef liver⁣
🔴 Cheese⁣
🔴 Egg yolks⁣
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Of course you could always take a supplement, get a bit of a sunshine holiday, get outside (even in colder climates the natural light helps) or invest in a UV lamp.⁣
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💬 What about you? Do you take a Vitamin D supplement or do anything to boost your levels? Let me know in the comments below.⁣
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To sign up for personalised online coaching, DM me here👍
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Are you ready & motivated to start working on a flat tummy? Here are a number of exercises that you can do from home 🏠 that will help you get those abs you have be trying to get. This guide tells you what muscle groups each exercise actually targets. Save this & Tag a friend Below 👇👇👇 ♧
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Visceral fat is technically excess intra-abdominal adipose tissue accumulation. In other words, it’s known as a “deep” fat that’s stored further underneath the skin than “subcutaneous” belly fat. It’s a form of gel-like fat that’s actually wrapped around major organs, including the liver, pancreas and kidneys.

If you have a protruding belly and large waist, that’s a clear sign you’re storing dangerous visceral fat. While it’s most noticeable and pronounced in obese individuals, anyone can have visceral fit, many without even knowing it.

Visceral fat is especially dangerous because, as you’ll find out, these fat cells do more than just sit there and cause your pants to feel tight — they also change the way your body operates.

Carrying around excess visceral fat is linked with an increased risk for:

Coronary heart disease
Cancer
Stroke
Dementia
Diabetes
Depression
Arthritis
Obesity
Sexual dysfunction
Sleep disorders

Visceral fat is considered toxic and spells double-trouble in the body because it’s capable of provoking inflammatory pathways, plus signaling molecules that can interfere with the body’s normal hormonal functions. In fact, it acts almost like its very own organ since it’s capable of having such a large impact on the body.

Fat cells do more than simply store extra calories — they have proved to be much more involved in human physiology than we had previously thought. We now know that fat tissue itself acts like its own organ by pumping out hormones and inflammatory substances. Storing excess fat around the organs increases production of pro-inflammatory chemicals, also called cytokines, which leads to inflammation; at the same time, it interferes with hormones that regulate appetite, weight, mood and brain function.

A DEXA scan can identify how much visceral fat you are carrying and we can provide tips to help rid your body of this toxic fat.

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Tag a Friend Who Would Love that kind of SNACKMEAL 🌈🤩😋 My own type of Snack Perfectly right and refreshing with a beautiful combination of food.

SNACK MEAL

Pomegranate-120gm Chane-40gm, Mung-50gm soaked in water overnight, Guava-120gm
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Enjoy and have a great day fitness lovers 🍓🌸

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Imagine what you can do in a year! Imagine what you can do in four months! Don’t you want to start a new year feeling your best?? Why wait? The first picture is from the end of his first week , four months ago and the other is from today! If you put your heart and soul into whatever you want to accomplish, you CAN succeed!! WINNER'S NEVER QUIT & QUITTERS NEVER WIN💪
If you are having trouble loosing weight, DM us and exactly how you can loose weight.
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🔥HOW TO LOSE FACE FAT🔥
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People are always on the lookout for the fastest way to get to X without putting in any work. Hence the popularity of jaw exercises , detox products, apple cider vinegar, etc.

Where you store the most fat comes down to genetics, and thus you cannot control where you will lose fat first. Focus on losing overall fat in your body, and you will eventually begin to lose fat in your face as well.

Some people may also experience some facial bloating, and to remedy that make sure that you limit your sodium consumption, stay as hydrated as possible, and get enough sleep.

Focus on sustaining a calorie deficit, and you will end up losing fat in your face as well. Now stop looking for shortcuts and get to work! 💪

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Before & Now pictures of my client
💪🏼🔥💯. It’s not the Challenge that destroys most people but it’s the fear of losing and failing. See past your own fears and failures, that’s the only way to achieve your ultimate goals💪🏼💪🏼💯
Stay focused and dedicated!
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