Search
防疫在家唯一的問題是會不會脊椎側彎啊
I’m a very competent coach potato🤣
之前大家問疫情穩定後想幹嘛
我改一下答案好了
等疫情回穩安全以後
第一件事想做的就去！按！摩！
防疫在家也很適合看看我的線上寫真😆
Patre0n每個月有不同cosplay主題
VIP粉專Θпιγ ƒαп也有獨家照片跟影片❤️
快加入才不會錯過與我同樂的時光✨
Haven’t subscribed to my VIP site?
Different cosplay themes on my Patre0n.
Excιus!ve pics&vids on VIP page(Θпιγ ƒαпz)🔥
Be my VIP & Enjoy amazing contents😉
🌟L i п k i п c o п m e п t🌟連結在我的留言🥰
.
🥦1 MANGKUK BUNGA KOBIS VS
1 MANGKUK NASI🍚
.
.
Jangan takut nak makan karbo ye tapi kena pandai pilih karbo untuk jadikan ⛽ fuel pada badan kita.
Contoh : bunga kubis VS nasi putih. Both karbo dan ada good nutrition tapi nasi putih lebih tinggi kalori. Jadi kalau badan korang kena cut karbo cari yang rendah kalori.
Ambil karbo komplex yg lebih kenyang contoh : sayur2 hijau, Sweet potato 🍠.
.
Kesimpulanya nak turun berat kena ada ilmu permakanan yg betul & guide by coach!!
Jom Cari coach belajar turun berat badan dengan sihat!! .
.
.𝑻𝒖𝒓𝒏 𝒐𝒏 𝒏𝒐𝒕𝒊𝒇𝒊𝒄𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅𝒂,𝒂𝒈𝒂𝒓 𝒂𝒏𝒅𝒂 𝒕𝒊𝒅𝒂𝒌 𝒌𝒆𝒕𝒊𝒏𝒈𝒈𝒂𝒍𝒂𝒏 𝒅𝒆𝒏𝒈𝒂𝒏 𝒑𝒐𝒔𝒕𝒊𝒏𝒈 𝒕𝒊𝒑𝒔2 𝒂𝒕𝒂𝒖 𝒊𝒏𝒇𝒐 𝒅𝒂𝒓𝒊𝒑𝒂𝒅𝒂 𝒔𝒚 @bie.yusof
.
Share n tag kawan-kawan korang.
.
INTAKE JUN KINI DIBUKA💥
.
Click link di bio ig @bie.yusof untuk join 🔥.
.
.
✅WhatsApp group Mentoring & Coaching
✅Meal plan beserta video resepi sihat 25 hari
✅Combo workout step by step dari rumah
✅Groceries checklist
✅BAKAL MENANG RM1000
.
Nak turun berat badan dengan ilmu pemakanan yg betul ? Mudahnya KURUS bila ada coach,ILMU dan TEAM SUPPORT.
.
Coach Bieyusof +60196056471
Follow @bie.yusof .
.
.
#ilmupemakanan #tv3 #sayanakcantik #sayanakkurus #tipsdiet #dietseimbang #dietatkins #dietkalori #jomkurus #atkins #tipskuruscepat #kelasbakingkl #hantarankahwin #makanandiet #karbokompleks #jjcm #perempuantanpadosa #cantikberhijab #johorfood #bawaleksklusif #kuantanpahang #dietnasi #masakanhariini #terengganukite #kevinzahri #raya2021collections #kpjampangputeri #kenanganterindah
.
**SWEET POTATO**
.
Okay korang.... Ni menu² boleh try buat 😍😍.. Sweet potato bagus utk turunkan berat badan tau..Lazatnye😋
.
Intake sempena bulan ramadhan dibuka‼
SLOT ADALAH TERHAD!!!
.
Puasa &Raya makin dekat.. Jom kita "KURUS SEBELUM RAYA 2021"😍
Klik link di bio ig @bie.yusof untuk mendaftar⚡
.
.
Follow ig 👉 @bie.yusof
.
Coach Bieyusof
+6019-6056471
.
#bajuraya #kurussebelumraya #sukusukuseparuh #tipskurus #eatcleanmalaysia #bazarpaknil #resepisihat #viral #raya2021 #senamankurus
#tv3 #getfitnowonline #fattofitonline #shawlsatin #viral #onlinecoaching #plussize #fashionvalet #slimraya #eatcleanmalaysia #bakarlemakperut #makan #kurus #dietkalori #diet #misikurus #dietsihat #motivasibelajar #resepiyatiekitchen #cantikberhijab
#chocolate #menjemputrezeki
抱歉讓大家擔心了 ?
► 訂閱我吧 ? http://bit.ly/37IiWLu
► 開箱 COACH PILLOW TABBY ? https://bit.ly/3snHV0p
------------------------------------
我相信有Follow 我 Instagram 的网友
一定有看到我说受伤的Story
大家也很关心我 怎么了啊
为什么受伤啊 是不是很严重啊？
然后我的朋友们也纷纷送上水果和花慰问我
在这里我要谢谢你们 ? ❤️
我也要謝謝 Allen 這些日子的照顧與陪伴
照顧我直到我的手康復 ❤️
我的手受傷是個意外
影片裡有詳細的解釋
我拍這個影片呢是想要記錄下來
提醒自己以後要小心 要多注意安全
不讓類似這樣的情形發生 傷害到自己
抱歉讓關心我的人擔心了 ?
我以後會好好照顧自己的 ❤️
✦ Mister Potato 完整版影片
https://bit.ly/3aPoGHd
------------------------------------
⌓ 繼續看更多影片
生日VLOG ? 謝謝 Allen 送給我的驚喜 ?
https://bit.ly/39CQ7SA
開箱 Allen 送我的生日禮物 ?
https://bit.ly/3cYvbZF
關於我的猜想 很斯文? 傻大姐?
https://bit.ly/35iJLqq
8分鐘的有肉速食拉麵 ?
https://bit.ly/35ELbvD
----------------------------------
⌓ 追蹤我吧
✦ May 的 Instagram http://bit.ly/2OFuK8H
✦ May 的 Facebook http://bit.ly/2rhJjr9
✦ May 的 TikTok https://bit.ly/34FwcQd
✦ May 的 小紅書 https://bit.ly/3qJBQvk
✦ Allen http://bit.ly/377lPF1
✦ Square 19 https://bit.ly/2NZRDHy
✦ 美好冰室 https://bit.ly/382QaaT
⌓ 工作合作邀约
mayho0110@hotmail.com
⌓ 音樂
lofi type beat onion prod. by lukrembo
lukrembo - bored
Kevin MacLeod Scheming Weasel
lukrembo - teapot
Balloon (Prod. by Lukrembo)
lukrembo - snow
Marshmallow (Prod. by Lukrembo)
⌓ 相機
Sony ZV-1
#MayHo #手受傷 #美好的一天
Coach Potato เป็นสำนวนเรียกการนั่งนานๆ ที่เราคุ้นเคยในภาษาไทยว่า “รากงอก” พฤติกรรมเพิ่มความเสี่ยงในการติดกินขนมทำให้อ้วนลงพุง ได้โดยไม่รู้ตัว
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Most of the diet plan out there focuses on weight loss, but there are quite a number of you who has been requesting for a WEIGHT GAIN meal plan. The truth is, gaining weight can be more challenging compared to lose weight.
The 1st rule is you need to eat A LOT more than what you're currently consuming. But that doesn't mean you should be eating junk food because your body needs proper nutrient to grow your muscles in a healthy way.
An average female needs between 1600 - 2000Cals a day to maintain her weight. To gain weight, you need between 2000 - 3000Cals a day depending on your body composition & activity level. I've put together this meal plan which is above 2000Cals.
This meal plan is for Monday - Wednesday. For variety, do hop on to Linora Low's channel to check out the meal plan from Thursday to Saturday here:
5 Tips to Gain Weight for Women: https://youtu.be/lzMC-DZM6Yc
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
________________________________
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________________________
BREAKFAST - Overnight Oats (serves 3)
1) 1½ cups Rolled Oat
2) 1½ cup Whole Fat Milk
3) 2 tbsp. Peanut Butter
4) ¼ cup Goji Berries
5) 1½ tbsps. Chia Seeds
6) 3 medium Bananas
Per Serving: 490Cals, 74.7g Carbs, 17.2g Protein, 15.4g Fat
Steps:
1) In a bowl, mix oats, milk, peanut butter, goji berries and chia seeds together.
2) Transfer the oat mixture equally into 3 separate jars.
3) Place the jars in the fridge overnight.
4) The next morning, top it up with banana.
________________________________
LUNCH - Salmon Spinach Frittata (serves 3)
1) 9oz (255g) Raw Salmon
2) 225g Frozen Baby Spinach
3) 6 large Eggs
4) ½ cup Cherry Tomatoes
5) 1 Bell Pepper
6) 1 medium Onion
7) ½ tbsp. Olive Oil
8) 60g Grated Parmesan Cheese
9) 200g Sweet Potatoes
10) 1.5 Avocado
11) Salt and Pepper to taste
Per Serving: 694Cals, 33.2g Carbs, 45.5g Protein, 44.8g Fat
Steps:
1) Pre-heat the oven to 180 Celsius / 350 Fahrenheit.
2) Cubed the salmon fillet and chop up all the vegetables.
3) Add oil into a pan and cook the onion until fragrant and lightly brown.
4) Add in the salmon fillet and cook until slightly pink.
5) Then add in the frozen spinach and allow it to cook for 3 - 4 minutes.
6) In the meantime, in a separate pan, boil the sweet potatoes until soft.
7) Once the spinach has thawed, add in the cherry tomatoes and bell peppers and allow all the ingredients to cook for another 2 - 3 minutes.
8) Transfer into a square baking dish.
9) In a bowl, whisk all the eggs.
10) The pour the eggs onto the mixed ingredients until its fully covered.
11) Sprinkle some grated cheese all over the dish.
12) Bake it for 30 minutes until the egg is firm and fully cooked through.
13) Serve it with the boiled sweet potato as well as half an avocado.
________________________________
DINNER - Black Bean, Coconut & Rice (serves 3)
1) 1 can (240g) Black Beans, washed & drained
2) 200ml Coconut Milk
3) 2 Potatoes, cubed
4) 2 large Carrots, cubed
5) 2 large tomatoes, roughly chopped
6) 1 Onion, chopped
7) 1 Bell Pepper, chopped
8) 1 Garlic Cloves, minced
9) 1 tsp. Mixed Herbs
10) 1 tsp. Ground Cumin
11) ¼ tsp. Ground Cinnamon
12) ½ tsp. Salt
13) 2 - 3 cups hot water
Steps:
1) Chop up all the vegetables.
2) In a large pot, cook the garlic until fragrant and golden brown.
3) Then add in all the vegetables and herbs & spices.
4) Pour the coconut milk and water and mix through.
5) Close the lid and let it cook for 20-25 minutes until all the ingredients are tender and cooked through.
6) Serve it with 1 cup of rice.
Per Serving – 588Cals, 94.8g Carbs, 15g Protein, 18.4g Fat
________________________________
SNACKS (twice daily)
1) 40g Almond & Cashew Nuts
234Cals, 16.5g Fat, 13.5g Carbs, 8.1g Protein
and / or
2) a Protein Shake
150Cals, 30g Protein, 4g Carbs, 1g Fat
________________________________
TOTAL PER DAY - 2160Cals, 116g Protein, 220g Carbs, 95.5g Fat
Meal Prep to Gain Weight for Women (Lean Bulking) | Joanna Soh
橘制作影像工作室- orangefilms.net/MAKING GOOD FILMS形象廣告．企業影片．行銷規劃. ... <看更多>
couch potato | 美式英语词典· couch potato的例句· couch potato的翻译· 浏览· 用我们的趣味配图小测验考考你的词汇量. ... <看更多>
coach potato 在 『couch potato』是什麼意思？ couch... - 每日一句學英文 的推薦與評價
『couch potato』是什麼意思？ couch potato 沙發馬鈴薯引申為「老坐在電視機前的人」或「終日懶得出去走動的人」。 ... <看更多>