Ready for my vacation. I'm feeling great. Didn't pack my jumprope, but am going to do a lot of hiking instead. Planning to climb Ben Nevis next week. Greetings to you all and #dothething 😉

Made a big pan with curry. Lots of left over veggies makes it very easy to make this pot as a meal prep for the week.
Pumpkin, grean beans, linguini, bell pepper, onion, garlic, red pepper, ginger, fresh coriander and spring onions and chicken.
I used Bombay curry spices and added coconut cream.
Enjoy

How to stay in a calorie defisit?
I like to eat and am always struggling not to overeat. Today I watched a video about hitting your protein while you are in a calorie defisit. Most likely your having a hard time with this, like me. The maine take away for me was that not the protein, but the fat is the problem. You can easaly calculate if you have the right protein sources. Look at the nutrition and see how much protein there is and add a zero behind it. Say there is 20 g of protein. With a zero behind it you have 200. Look at the calories. When the calories are lower you are good. When they are higher than you will most likely exceed your calorie defisit. Lean meats, cottage cheese are good. But a protein bar is not. So you can make better choices and still hit your protein goal 💪 when you are in a calorie defisit.

Diner for one and very quickly to make
✅ Minced beef
✅ Sliced onion
✅ Red chili chopped and fresh ginger grated
✅ Red bell pepper
✅ Spring onion
✅ Cilantro
✅ Soysaus
✅ Mirin
✅ Sesame oil for frying (I used 1 teaspoon, because the beef also has fat in it)
✅ Agavesirop to sweeten
✅ Whole-wheat noodles
✅ For topping: spring onion, cilantro and sesame seeds
Enjoy.
You have to tweak for the macro's. Carbs are in the majority 🫣 But it also goes well with brown rice.

A beautiful morning calling me to go outside for the workout. I tried to do the workout with a regular rope. I have been jumping rope less for 8 months and thought it would be easy. O I was wrong 🤣😂 I only jumped one round and tripped several times. But I also noticed I had to jump higher to get in the right jumpflow. I could do the run in place, regular jump and boxer skip, all with tripping 💪
I think it will take me a few weeks to get the hang of it. Just keep on trying 😊

What's happening with all the 💙 🤔. Seems like a lot of you can give them 😂🤣

Ladder workout with Dumbbells. Circuit of 5 excersises, counting from 10 reps down to 1 reps. Trying to increase the weight/ challenge. I did the Dumbell row with 10 Kg each arm (20 Kg) total. The end of my reach, because 10 Kg is maximum Dumbell I've got. I can leave the 3,5 Kg just for warming up 😜 I use my cycle gloves for more grip.
I'm going to jump 4K tomorrow, or at least I try. See if I can do more jumps in my 30 minute Jumprope workout then last time 💪
Have a nice weekend

I had to spice up my workout with some intensive minutes. My workouts aren't that high intensity at the moment. Lot of weight workouts and walking. My heart started to get lazy again 🤣😂
So a Jumprope workout was necessary. I made a timer workout of 30 minutes and planning to do this several times a week.

Smoothy bowl with healthy superfoods.
A small variety on my last post. Serves 2
✅ 1 banana
✅ 1 avocado
✅ 2 table spoons of peanut butter powder
✅ 1 scoop of vanilla protein
✅ Milk of choose to tin down
✅ 2 table spoons of sunflower seeds
Mix and top it off with your favorites. I did with some granola and hennep seeds.

Took my monthly measurements this morning. Last month my focus was more on walking and weight training with dumbbells. A also took care of my nutrition. I lost 18 cm total this month and almost 1,5 Kg. Very pleased 😄
Have a nice day 👍 I go for my walk of the day 😆