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@theleantribe

Struggling for present ideas this Christmas 🤔🎁 If your friend or family member is always talking about getting into shape but doesn’t know how to get started, why not give them the extra push they need and gift them with Online Personal Training? Make 2019 the year that they transform their body & health 💪🏼❤️ The program will be redeemable for the whole of 2019 so they can start whenever it suits them 🙌🏼 What they get: ☑️Customised Printable Gift Page (ready to give them for Christmas). ☑️2 or 3 Month Online Training Program (pre-made or customised programs available). ☑️Full Access to Mobile App (where everything you need is stored) ☑️Exercise Tutorial Videos ☑️Macro Tracking ☑️24/7 Support and Guidance ☑️Progress Tracking ☑️Extra Valuable Resources ▪️DM or email me at [email protected] for more details

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@theleantribe

Be happy, be healthy, be grateful and live life like there’s no tomorrow 👌🏽 Absolutely loving taking a bit of break from social media at the mo 👍🏼 the Philippines is unreal. Leaving El Nido tomorrow to head to Cebu and Bohol for a bit 😆 Looking forward to relaxing for a while, but I’ve got lots of exciting new content planned for after 🙌🏼 😆 I hope you’re all healthy & doing amazing ❤️✌🏼 at El Nido, Palawan

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@theleantribe

Struggling to hit your triceps in home workouts? Try adding some of these into your BW resistance circuits or HIIT circuits 💪🏼 Couple of tips: 1) Controlled movements, slower on the way down (eccentric movement) & more explosive on the way up (concentric movement), really squeeze your triceps and engage them at the top of the concentric movement. 2) If you’re a beginner or you’re building your strength up there are some easier variations of each exercise - for Tricep dips put your feet on the floor instead of raising them up or do them with a bend in the knees and your feet flat on the floor. For close grip chair press ups perform them on the floor from your knees. For diamond press ups perform the exercise from your knees instead. For Tricep Push Ups try the wall extensions instead as they are difficult from the floor, or try pushing up with one arm at a time whilst sharing some of the weight on the opposite side of your body. For the Tricep wall extensions the closer your feet are to the wall the easier the exercise gets so play around with the resistance you can set for yourself. Get this post saved, give them a go and let me know how you get on! If your struggle working other muscle groups without equipment comment below and I’ll do a video for you 👌🏼💪🏼

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@theleantribe

Thank you for all the Birthday love 😊❤️ 25 has been an amazing year. Onwards and upwards though, life only gets better. New goals, new countries, new horizons, new opportunities, new challenges to overcome, but the same attitude and energy to attack it all with. As I’m flooded with so much positive energy at the moment I’m going to do a promotion in line with my 26th Birthday. I’m doing a 26% discount from all of my online programs until the end of November. Just use the code ‘26SALE’ at checkout. Programs are available for men, women & couples - for the gym, home workouts, or people travelling. If you’re looking to get lean and achieve that healthy body you’ve always wanted, don’t wait until January. Get ahead of the curve and feel on top of the world by Christmas 💪🏼🌱 if you’ve got any questions feel free to DM me ✌🏼

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@theleantribe

Already missing Balinese food, but I’ve gotta say, there’s already been a few places in Penang that have blown my mind 😋 I love that no matter where you go in the world, you can always find healthy, tasty plant based food if you try 🌱🙌🏼

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@theleantribe

The journey continues. Singapore ↠ Penang ———————————————————————— You shouldn’t have to work your whole life to retire and then reap the rewards for your hard work. Who knows if you’ll even be around at that point anyway? Who says you can’t work on your own goals, travel, grow and live life to the fullest month after month? If you’ve got a dream life you want to live, go off and live it. Before it’s too late. at Singapore

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@theleantribe

Whilst I was on the plane to Singapore yesterday, I thought to myself how much I want to set a challenge for those of you who aren’t quite yet plant based but are in the transition and those who aren’t plant based at all but are open to it. For some people the biggest block in eating a vegan diet is because they don’t really know how to put a tasty meal together without meat, eggs or dairy products. It takes time, practice and research to make that transition and realise you can eat like a King / Queen with plant based ingredients only! Plus you’ll find that you can actually have all of your favourite meals but plant based! So to get you out of your comfort zone, my challenge to all of you: for 3 days next week, I want you to cook a plant based dinner. 3 meals in one week, Monday 5th - Sunday 11th. Within that week you can choose the 3 days that suit you. That gives you time to go to the supermarket for ingredients. The easiest way to do this is to look up 3 recipes online you want to make and then buy the appropriate ingredients for them. There’s plenty of tasty recipes out there so there’s no excuse to flake! No meat. No dairy. No eggs. Fancy the challenge?! Let me know what you’re planning on making below 👇🏼💪🏼🌱😋 at Canggu Nest

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@theleantribe

Breakfast of champions 😋🌱 I always try to have a breakfast with lots of fruit to get tons of vitamins + minerals in me first thing. If you’re having a breaky like this, aim for oats or home made granola which isn’t full of refined sugars. Also, if you can, have some berries (blueberries, raspberries, blackberries, strawberries, goji berries etc) which are full of antioxidants & polyphenols - these help prevent degenerative diseases, add fiber to the diet, lower blood pressure, improve cardiovascular health and some studies have shown berries to reduce the risk of breast cancers (both men & women!!!!) 🙌🏼💪🏼🌱

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@theleantribe

Little upper body session from this morning 💪🏼 ———————————————————————— So it’s coming up to a year now that I’ve been travelling. Most of this year has been constant movement. A new place every week or a even every day. It’s been a challenge keeping on top of my training and nutrition but I’m happy with my efforts to stay in shape. ———————————————————————— One of the fitness challenges you face whilst travelling is the nutrition. Eating out a lot, not having ultimate control of what or how much you’re eating and not being able to eat when you want all the time. It’s tough but there are ways to limit the downfall: Make smart decisions day in day out when it comes to food. If your eating out go for the healthier options 80% of the time leaving some room to eat the foods that your really enjoy but don’t serve you on your fitness journey. Gage roughly how much of what foods your body needs, even if you can’t track macros or know how much you’re eating, having an idea will help you stay relatively lean. ———————————————————————— Secondly training is hard to keep consistent. Lack of equipment, lack of routine, the need to improvise and the ‘holiday’ feel to some travelling makes it difficult to stay disciplined and motivated. How to overcome this? Stick to your guns and set yourself a number of workouts you WILL do each week. It may be 3, it may be 5. Stick to that number and get them done. Use HIIT circuits and bodyweight workouts so you can do them in your hotel room, that way you have no excuse when there’s no gym around. Also, HIIT sessions only take up 20-30 mins so it doesn’t effect your schedule so much. Aim to get it done in the morning so there’s less chance for you to flake later on in the day when you’re tired. ———————————————————————— Quite a few of my online clients are fellow travellers / nomads who live life on the go. If you’re in the same boat and feel like you need some more structure to your training and you’re not sure how to go about it, DM me and we can discuss how best I can help you 🙌🏼 🎧Sunshine - Powers at Ubud

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@theleantribe

Do you ever get to the end of the day or week and think to yourself you’re diet has been lacking a lot of the healthy stuff (variety of fruits and vegetables)? You might feel tired, run down, getting ill regularly, have poor sleeping patterns etc. Micronutrients play a significant part of keeping your body and mind healthy, happy and functioning properly. If your life is fast paced and you’re lacking time, sometimes you’ll neglect the most important things needed in your diet, if this happens there’s a very simple hack to help you out. ———————————————————————— Green smoothies or healthy juices. Stock up your fridge or freezer with fresh fruits and veggies and combine them to make a quick micronutrient dense smoothie (with a plant based milk) or juice (just add some water). Freezing your fruit and veg is the most convenient way - buy in bulk, chop them up and put in freezer bags so the ingredients are handy whenever you need them to blend). ———————————————————————— Of course it’s better if you get them in your diet without juicing them so you get all the vitamins & minerals along with the fiber (which is mainly lost during the juicing process and is vital for a healthy lifestyle). So use this as a way to help you meet your nutritional needs but make a conscious effort to include them in meals also! 🌱🙏🏼 at Dragonfly Village

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@theleantribe

Try adding Lunges into your workouts as a superset with another leg exercise or just by themselves. They’re one of my favourites for really feeling like I’ve given my legs a solid workout 🔥. Lunges are really good for targeting all of the major muscles in your legs (quads, hamstrings, glutes and calfs). Not only that, they work some of the muscles that are neglected by a lot of people - the hip adductors (inner thigh) and abductors (outer thigh) are prime examples. Although they're relatively small and barely visible, they add to hip stability and overall thigh mass and are critical to athletic performance. Get Lunging! 😁💪🏼

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@theleantribe

Tempeh is my favourite protein source by far - it’s super versatile and has 19g of protein per 100g! If you’re trying to eat more of a plant based diet don’t forget to add this to your shopping list as a meat alternative👊🏼What’s your favourite? 🌱💪🏼😋

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@theleantribe

Thanks for having us @pompomsbali make sure you’ve got space for me again next year, I’ll be back 😏 Now it’s time to check out Ubud ↠ at Canggu, Badung, Bali

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@theleantribe

You have to believe in yourself, challenge yourself, and push yourself until the very end; that's the only way you'll succeed. at Canggu Nest

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@theleantribe

Give this naughty nine HIIT workout a go. Focusing on fast & explosive movements throughout to put your fitness to the test as well as core strengthening exercises. 9 exercises. Perform each one for 25 seconds. No rest in between exercises. 1 minute rest in between sets. Repeat for as many sets as you can - aim for a minimum of 3. Want to make it harder? Perform each exercise for 30s instead. The Workout: - Inchworms - Mountain Climber Twists - High Knees with Punches - Fast Feet Shuffle - Plank-to-knee Taps - Corkscrew - Burpees - Flutter Kicks - Squat Jumps Get this workout SAVED and give it a go👇🏼 ————————————————————————**Fancy getting yourself into shape before Christmas? DM me for details on my online programs 😊💪🏼* * ———————————————————————— 🎧Jay Z, Kanye West - Otis ft. Otis Redding🎧 at Canggu Nest

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@theleantribe

Consuming more of the healthy and nourishing calories will help you get lean and stay lean as opposed to cutting calories down to an unhealthy level. This is because if you don’t get enough calories to fuel your body for its daily functioning you’ll always have an increased appetite & low satiety as you go in to a survival mode to prevent starvation. Our bodies are extremely clever. Through hormone balances & imbalances, our ‘chimp’ minds (that are geared towards survival) will override any human thought process of ‘I need to eat a tiny amount all day to lose weight’ and you’ll end up going on a food frenzy sooner or later. That’s why all these people that go on FAD diets or extremely restrictive diets don’t sustain a healthy weight in the long run. They fall off the band wagon as their diet isn’t set up to be healthy - their bodies and minds just don’t agree with it and they attack back. So what can you do? Work out how much you need to be consuming. On top of that, get to know what you’re eating. This goes beyond basing your choices off of the front of a food packet where the marketing ploys are set up to make you buy it. Look at the ingredients - make sure there’s no weird numbers or synthetic chemicals added in, make sure it’s not loaded with sugar, make sure it’s not full of crap! Aim to stay away from the processed stuff if you can. I talk a lot about this because it’s the last thing people look at when they start their fitness journey. Most people jump on a treadmill and lift some weights and expect their body to change to how they want it. Unfortunately that’s only a fraction of the story. Without understanding healthy nutrition your results will be average, your health will be below average. If you want to understand how to work out your nutrition needs, check out my free eBook at the bottom of my website (link in IG bio). It will help you take your first step to becoming fitter and healthier. Final point - To build lean muscle, increase strength and reduce your body fat, don’t be afraid to eat lots of food, just make sure it’s the right food and the right amount you need 🙌🏼🌱 at District Canggu

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@theleantribe

What are strength training and hypertrophy training? If you understand them and know how to implement them in your training you can use the two different styles to get you closer to your goals. Strength training is a form of physical exercise that harnesses the use of resistance or weight to induce muscular contraction which builds strength, anaerobic endurance and muscular size. The aim is to lift heavier weights whilst still maintaining proper form during the exercise. As the weights are heavier you’re not going to be able to lift as many reps. The heavy resistance causes stress on your muscles and they get activated, in turn you make neural adaptations which makes you gain strength over time. If you combine this style of training with progressive overload (the slow and progressive approach of adding weight or reps to an exercise over time) you’ll notice your strength will skyrocket. You’ll be getting new PB’s in most of your lifts and you’ll feel great. Hypertrophy Training focuses on volume during training sessions. This means more reps or sets of each exercise. Instead of a massive amount of weight, you’re breaking your muscles down and causing adaptation by increasing the amount of reps and ultimately time under tension. Use a weight that you can handle for more volume, proper form throughout is important still. Hypertrophy starts when your muscle is damaged after a workout, when they’re repairing they swell up which causes more blood to circulate through them. This means more oxygen and nutrients are delivered to repair the muscles and helps them grow back bigger. I’ve mentioned in my previous posts and I’ll mention it again - ladies, you won’t balloon up if you start doing this type of training, you don’t produce as much testosterone so naturally your body won’t end up like massive unless you start bodybuilding / take testosterone supplements 👍 Although you gain muscle in both styles of training, hypertrophy gains you more lean muscle mass. Strength training helps you lift more over time. I use both styles in my training to utilise both benefits, but tailor it to your own training goals 🙌🏼

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@theleantribe

Stocking up on the good stuff 🙏🏼😊 at Samadi Bali

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@theleantribe

A quick and easy to follow, lower body HIIT session for you to try. Trust me, as long as you push yourself and go hard you’ll be hugging the floor after four rounds. ———————————————————————— - 30secs of skipping - 30secs sprinting on the spot whilst punching - 10 burpees - 20 alternating jumping lunges - 10 squat jumps - 30secs wall sit - 10 glute bridges - 20 glute kickbacks (10 on each side) No rest between exercises. 45 second rest between sets. Complete 4 sets in total 💪🏼 ———————————————————————— The more intense you go, the more fat you’ll burn and the more lean muscle you’ll build. How do you do this? - Faster skipping + sprinting, faster and more explosive burpees, controlled but explosive lunges + squat jumps, 90 degree wall sit, controlled glute exercises (squeeze at the top of the contraction!) Let me know how you get on. Comment what sort of workouts you want more of 👇🏼💪🏼🔥 🎧Dennis Lloyd - Nevermind at Bali, Indonesia

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@theleantribe

Eat a balanced diet, live a balanced life 🤙🏼 at Badung, Bali, Indonesia

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@theleantribe

Struggling to hit your shoulders without weights or resistance machines? Give this bodyweight variation of the Shoulder Press a go! 1. Get a wide and stable base with your feet, hinge forward at the hips and put your hands to the floor and walk them forward slightly. Make sure your hands are slightly wider than your shoulders. 2. Keeping your arms straight, point your bum in the air. Slowly lower the top of your head down to the floor (don’t go fast or you’ll smack your head 😲), then keeping the tension in your shoulders push back up to the start position. I use this in most of my bodyweight sessions as you can really develop shoulder strength 💪🏼 at Canggu, Badung, Bali

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@theleantribe

Despite what a lot of people think, you can get more than enough protein on a plant based diet. It all comes down to your food choices and understanding of your nutritional needs. Educating yourself is key here, so if you want to live a healthy life, invest a bit of time reading about it 🌱 So first things first - work out how much protein you should be getting each day to maintain your fitness goals (it’s less than you think). Need help with this? Check out my free eBook that you can find at the bottom of my website (link in bio). You don’t want to set your protein intake too high. There are plenty of studies that have found that too much protein can lead to chronic illnesses, especially if it’s animal protein. The maximum I’d recommend is 25% protein of your total calorie intake. Typically 20-25% is where I aim to sit depending on my activity level. So, why consider a plant based diet? There are plenty of people giving it a go and becoming more open to it, so what are the main reasons for this? Well you’ve probably read a few things in the last few years as more and more research has highlighted the health risks of eating animal products, not to mention the environmental impacts and animal cruelty that goes on on such a mass scale. 🔹Firstly, from a health perspective, if you eat animal products you’re getting a lot of nasties alongside them. Lots of cholesterol that causes heart disease, stroke, high blood pressure and diabetes. Some animal products have been identified as cancer causing! Lots of added synthetic growth hormones & antibiotics that you ingest through consuming meat, dairy and eggs - that all goes into your body! Imagine someone coming to your house each day and injecting all of that into your arm with a syringe. You probably wouldn’t go along with it I’m guessing? Well unfortunately you’re being complicit every time you consume that type of food. 🔹Secondly, if you go vegan, you save one animal every day. 🔹Thirdly, you can do your part for the planet - animal agriculture is responsible for up to 91% of Amazon destruction. It’s also the leading cause of species extinction, ocean dead zones, water pollution, and habitat destruction.

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@theleantribe

Give this full body, bodyweight HIIT circuit a go. Perfect if you’re travelling and want to fit in a quick workout in your hotel room or even if you want to mix up your current HIIT training from the treadmill and fancy adding in some more resistance work 💪🏼 ——————————————————————— - 10 x Full Burpees - 10 x Press Ups - 10 x Bodyweight Shoulder Press - 10 x Diamond Push Ups - 20 x Walking Alternative Lunges - 10 V Tucks - 10 Jack Knives - 30s Flutter Kicks - 30s Plank - 30s Sprinting On The Spot With Punches No rest between exercises. Rest 1 minute between sets. Complete 4 sets in total. 5 sets if you want to step it up even further!🔥💦🙌🏼 at Bali

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@theleantribe

Scrambled chilli tofu, tempeh burger, smashed avo, toms, spinach, caramelised onions, rocket, gf toast 😋👌🏽

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@theleantribe

Happy Tuesday peeps! Don’t forget to 😁 I’m getting creative with planning new educational content this week - what do you want to know more about when it comes to fitness and plant based nutrition? Drop a comment down below to give me some inspo 👇🏼🙏🏼❤️ at Kuranda, Queensland

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@theleantribe

Taste explosion🤤 I need to move to Bali 🌏 at Bali

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@theleantribe

Want to get a little leaner? Apply these main principles and you’ll definitely see results. 1) Understand you nutritional needs based on your current body composition and what your goals are. All of that can be pretty daunting so I’ve made a free eBook that breaks it down for you. Find the download link at the bottom of my website (link in bio). This is key to burning fat. If you don’t know how much you’re actually eating and you’re in a calorie surplus (eating more calories than you’re burning), then you’ll gradually put on weight. It’s all in the details - just by using certain oils to fry your food you could be adding a few hundred calories per day which then tips the scale. Get food smart! 2) Add resistance training into your workouts. Focus on the compound moves (squat, bench press, deadlift, overhead press etc) to build strength and engage multiple muscles to create your foundation. Then add isolation exercises to focus on specific muscles that you want to build. The more muscle mass you have the more fat you’ll burn even when you’re resting. This applies to you too ladies, you won’t get massive by doing weights, you’ll actually notice your bodies add shape and get leaner too. To compliment weight training, use cardio as a tool to burn fat. It’s important to include HIIT (most effective) or other forms of cardio into your training for your heart health! Don’t neglect it! 3) Eat a balanced diet. Plenty of fruit and veg (packed with the good stuff that your body needs to function properly), healthy fats (nuts, seeds, avocado), complex carbs (sweet potato, grains, rice, oats etc) and protein (legumes, tempeh, tofu etc. You don’t need as much protein as you think btw). Make sure you treat yourself as well - life’s too short not to enjoy food! I always go with a 85/15 principle. 85% if the time I’ll try to eat a whole food plant based diet and the other 15% I’ll eat what I want as long as it’s plant based 😁 Also plenty of water - I go for 3-4 litres a day. 4) Focus on your health and do everything you can to look after your body and I promise you you’ll love the results. If you like this kind of content, like and drop me a comment ✌🏼💪🏼😊

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@theleantribe

There’s a huge misconception that plant based food consists of lettuce, spinach, cardboard and dust. Sure I eat the first two, but I also eat all of my favourite meals that I used to eat but I replace animal products with alternatives. Sometimes it even looks and tastes like it used to! Eating a vegan diet is great for countless reasons and in my personal opinion I eat like a king compared to how I used to 🙌🏼 If you’re trying to transition into a healthier lifestyle and don’t know where to start, it’s perfectly natural to feel overwhelmed by it all. You don’t have to do everything all at once, just try and change one thing each week! Slow progress is better than no progress. Try swapping the following animal products for a plant based alternative 👇🏼 Meat ↠ Tempeh, Tofu, Legumes, plant based ‘meat like’ options (burgers, sausages, meatballs, you name it) Cows Milk ↠ Plant Milk (Soy, Almond, Coconut, Oat, Rice, Cashew etc - they’re all really tasty!) Cheese ↠ Nutritional Yeast (don’t knock it until you’ve tried it!) Eggs ↠ Scrambled tofu ✌🏼🌱 at Peloton Supershop

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@theleantribe

Why you should be adding HIIT workouts to your training. 1) It’s the most effective way to burn fat when exercising. Through intense bursts of maximum effort (20-30s) followed by a short rest or lower intensity you keep your heart rate up which burns more fat in less time. 🔥 2) It only takes 20-25 minutes to complete a workout! No more hour long sessions going for a run just to lose weight. Good for those who have a tight schedule or don’t like spending ages working out. 🕑 3) You boost your metabolism. During HIIT you increase your need for oxygen during the workout and this creates an oxygen shortage, which means your body requires more oxygen during recovery. This is basically an ‘afterburn effect’ which is also known as EPOC (Excess Post-Exercise Oxygen Consumption). In essence you’ll still be burning fat even after you’ve finished your session. 💥 4) There’s a huge variety if ways to do HIIT so you’ll never get bored. You can use a machine (treadmill, bike, rower), hill sprints or flat sprints outside, bodyweight circuits, swimming, boxing etc. Mix it up to work your body in ways it’s not used to. 🤔 5) Workout anywhere, anytime. You don’t need equipment to get a HIIT workout done. At home, in your hotel, at the gym, on your street or at the park. The choice is yours. 📍 6) Possibly the most important reason is that you’re working your cardiovascular fitness during HIIT. A lot of people in the fitness industry don’t do ANY cardio! That’s pretty mad when it’s called the ‘fitness’ industry if you ask me. There are plenty of reasons people get into working out, if you can, try and make health one of the main ones. It will pay dividends in other areas of your life. ❤️ Combine HIIT with resistance training and a healthy diet and you’ll be lean in no time 🙌🏼🔥 at Badung, Bali, Indonesia

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