Kick Start Fat Loss

 

Starting 14th of January! πŸ€—

KICKSTART FAT LOSS 7 DAY SPRINTER!

If you are looking for some motivation to get you started and you need guidance and protocol to get you going again, this could be what you are looking for. πŸ€—

So, what does my 7 day Kickstart Fat Loss Programme include?

πŸ‘‰πŸ»Weight loss, wellness and fitness-boosting in minimal time!
πŸ‘‰πŸ»7 day Kick Start Protocol including carb cycling and intermittent fasting all in one 7 day plan.
πŸ‘‰πŸ»7 home workouts taught by me – Including Tabata, Accumulator, Hong Kong Workout, Super Stability, EMOTM and MORE!
πŸ‘‰πŸ»All delivered quickly and easily in a Facebook group.
πŸ‘‰πŸ»7 instructional videos.
πŸ‘‰πŸ»Community support and motivation through my exclusive Kickstart Fat Loss Facebook group, where I’ll be present daily.
πŸ‘‰πŸ»Expertise. Since 2003 I have run sessions and health groups and have had some amazing success. This is the first time I will run a shorter online programme to get you kickstarted and I’d love for you to take part.

What are you waiting for? Let’s do this!

If you need a KICKSTART to get your fitness and nutrition back on track, join me on my new 7 day KickStart Fat Loss Sprinter Online programme.

Just click the link below to secure your place. What do you have to lose?

http://paulasantosfitness.com/kickstart-fat-loss-project-2/

This is going to be great. I can’t wait to help you get started! This 7-day programme is just the breath of fresh air you need to re-invigorate and energise you. Let’s start the new year on a high!

Let me know if you have any questions. ❀️

10 REASONS TO GET FIT

 

Not many people realise all the benefits that come with exercise.

Not only does it reduce the risk of major diseases, but it also has many other physical and mental health benefits.

These are just 10 of the reasons why exercise should be part of your life. There are many, many others!
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1- EXTEND LIFE EXPECTANCY
2- LOOK AND FEEL BETTER DRESSED, OR NOT
3- RELEASE STRESS
4- BE IN A BETTER MOOD
5- BE MORE ENERGETIC
6- BECOME MORE PRODUCTIVE
7- RAISE QUALITY OF LIFE
8- GIVES YOU CONFIDENCE
9- ALLEVIATES ANXIETY
10- IMPROVES BODY IMAGE
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Remember, exercise doesn’t mean you have to join a gym or start running (if you absolutely hate it).

Keep it simple! Walking is great exercise. Or you can do some simple home workouts. Check some of the workouts I’ve been posting. πŸ€—Or you can turn on the music and dance yourself fit! Just keep it simple and something you enjoy and can stick to.

Daily activity can really change your life. ❀️

Do you exercise daily?

WOW! Weight Loss Results!

 

 

This is why I do what I do. ❀️

I love empowering women and kickstarting them to live fitter, healthier lives.

This message from one of the ladies that took part in my 14 day Kick Start just made my day.

There were some incredible results and the group were extremely supportive of each other. So refreshing!

Well done Kick Starters!!! πŸ’ͺ🏻πŸ’ͺ🏻πŸ’ͺπŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ˜˜πŸ˜˜β€οΈβ€οΈβ€οΈ

Happy Birthday Onyx

 

One more teenager in the household… 😬

Onyx turned 13 today!

So now I have two teenagers and two more to go…

If you have teenagers, you know exactly how I feel…

I love my kids! Mood swings and all! Could do with an instruction manual sometimes though… πŸ˜‰

Kids grow way too quick. Look how small Onyx used to be. It feels like yesterday!

If you have kids, cherish every moment, every memory. Even the tantrums and door slams… they won’t be around forever… ❀️

 

WALKING FOR MENTAL AND PHYSICAL HEALTH

A good walk can do wonders for your mental wellbeing. -Being active has a whole range of benefits when it comes to mental wellbeing. -It improves self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue.-I love getting out there with nature.-Walking is my therapy. ❀️

Posted by Paula Santos Fitness on Sunday, 27 January 2019

A good walk can do wonders for your mental wellbeing.

Being active has a whole range of benefits when it comes to mental wellbeing.

It improves self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue.

I love getting out there with nature.

Walking is my therapy. ❀️

 

Thick & Fluffy Protein Pancakes

 

Weekend late breakfast! Yumm!!! πŸ˜‹

Thick & Fluffy Protein Pancakes

MAKES 4 PANCAKES

PER PANCAKE:
168 Calories
15g Carbs
18g Protein
4g Fat

Ingredients:
.8 egg whites
.75g oats (use gluten-free if preferred)
.40g vanilla flavour whey or rice protein powder (optional)
.1 tsp stevia (or natural sweetener of your choice)
.100ml unsweetened almond milk
.2 tsps coconut oil

Place the egg whites, oats, protein powder (if using), stevia, and milk in a blender, and blend well until creamy.

Melt 1⁄2 tsp oil in a frying pan over a medium heat. Pour 1⁄4 of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle.

Cook for 2-3 minutes. When small holes appear on the surface of the pancake, flip or turn using a spatula. Cook on the other side for 2-3 minutes or until the underside of the pancake is golden. Transfer to a plate.

Repeat steps with the remaining oil and batter.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Serve with mixed berries and a drizzle of agave syrup, maple syrup or honey.

Enjoy! πŸ€—

STOP WISHING. START DOING.

 

I think this says it all.

We waste far too much energy wishing instead of doing.

Start doing! Wishing without action won’t get you anywhere.

Just start! Just do it! Just take action!

Go get those goals. You can do it. πŸ’ͺ🏻❀️

 

AMAZING RESULT!

 

I love it when clients are surprised by their own results. πŸ€—

This message made my day!

This lovely client had to weight herself again just to make sure her eyes were working properly.

Best feeling. β€οΈπŸ‘πŸ»πŸ’ͺπŸ»πŸŽ‰

ABS WORKOUT

 

Here’s an abs workout just for you. πŸ€—

You can modify any of the plank exercises by placing your knees on the floor.

Make sure you keep those lower abs engaged (your transverse) throughout the workout in order to protect that lower back.

I like to use timings for my abs. You can do each exercise for 30-60 secs depending on your fitness level. You can repeat the whole circuit 2-4 times, or even just once if you’re short on time and need some effective exercises for your abs.

Have fun! πŸ’ͺ🏻πŸ’ͺ🏻

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Music: Outside

Musician: @iksonofficial

OMELETTE WITH COTTAGE CHEESE & BASIL (EGG WRAP)

 

This was my dinner tonight. OMELETTE WITH COTTAGE CHEESE & BASIL. πŸ˜‹

I love having it for breakfast, or a light dinner. You can even try different fillings in this egg wrap. It’s light, nutritious and delicious. Win, win, win.

Serves: 4
Prep: 10 mins
Cook: 10 mins

Nutrition per serving:
200 kcals 14g Fats
3g Carbs 15g Protein

WHAT YOU NEED:

6 large eggs
4 tbsp. water
1 tbsp. oil or butter
bunch fresh basil
200g cottage cheese
12 cherry tomatoes

WHAT YOU NEED TO DO:

Beat the eggs with the water and season with salt and pepper.

Heat ΒΌ oil in a frying pan and bake 1 thin omelette, repeat until you have 4 omelettes. Keep them warm under aluminium foil.

Chop the basil finely and mix with the cottage cheese. Season with freshly ground pepper.

Cut the tomatoes into quarters. Divide the cottage cheese and tomato over the omelettes and roll them up. Cut diagonally and serve immediately.

Have you ever had an egg wrap? Will you try it? πŸ€—