SPORTIFY

💥🔥Strengthening adductors will help turn on your lower abs (transverse abdominis).
Strengthening hamstrings can help correct your posture and pull you out of an APT (anterior pelvic tilt). Also creates a nice shelf for the BOOTY to sit on💥🔥

💣Beautiful shoulders complex 🤩🔥💪🏾
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Workout 💣💪🏾💯 you will feel 🤪 3-4 sets 👌🏾 15-20 reps.

I combined the shoulders with the training of the pectoral muscles. Ideally, finish the set with a few abdominal cardio exercises 👌🏾

​Vegan Protein Burger 🍔

Ingredients:
1 cup textured vegetable protein (TVP)
1/2 cup cooked red kidney beans
3 tbsp oil
1 tbsp maple syrup
2 tbsp tomato paste
1 tbsp soy sauce
1 tbsp nutritional yeast
1/2 tbsp ground cumin
1/4 tsp each: paprika ground chili powder, garlic powder, onion powder, oregano
1/8 tsp liquid smoke
1/4 cup water (or beetroot juice)
1/2 cup vital wheat gluten

+ toppings of your choice like salad, tomatoes, gherkins etc.

Method:
⚡️In a large pot of water, simmer the textured vegetables protein for 10-12 minutes. Drain and set aside.
⚡️In a food processor, add the cooked beans, oil, maple syrup, tomato paste, soy sauce, nutritional yeast, spices, liquid smoke, and water. Process for 10-20 seconds until if forms a puree.
⚡️Add the TVP and process for 10 seconds, or until the TVP is very finely chopped and the mixture looks like bolognese sauce.
⚡️Transfer the mixture to a large mixing bowl and add the vital wheat gluten. Mix using a wooden spoon first, and then knead with your hands for 3 minutes to develop the gluten. The mixture should be soft and have a slight elasticity.
⚡️Form three burger patties and carefully wrap each of them in baking paper and then aluminum foil.
⚡️If you have a pressure cooker, the burgers will take around 1 hour 20 mins to cook. Otherwise, you can bake them in the oven for 2 hours at 150°С. It sounds like a long time, but that’s the secret to their juiciness.
⚡️Unwrap them after cooking and let them cook for 10 mins. Then fry them in the pan as normal.
⚡️Assemble with your favorite toppings and enjoy!

​WHERE TO START TO EAT RIGHT

Set a goal
By setting a goal to tighten your body for the summer, it will be easier to motivate yourself to start eating right.

Get rid of all the junk you have in your fridge
Nothing should keep you from going to your dream. Try swapping sugar for honey and mayonnaise for natural yogurt. You can always find a substitute for your favorite product.

Be sure to eat breakfast
Breakfast is the main meal. You need to be energized for the whole day. Start the day with complex carbohydrates.

Create a menu
It's best to schedule your diet for the week. This will make it easier for you to start eating healthy.

Not much, but often
Try to eat in small portions, but five times a day. Change your usual plate to a smaller size, so you can control the portion size.

Only with a list
When planning a grocery shopping trip, make a list of proper nutrition products. This way you will not buy unnecessary junk food. You should always have at home cereals (buckwheat, oatmeal, brown rice), meat, fish, dairy and dairy products, eggs, vegetables, fruits in a healthy diet.

Find an ally
Support each other, motivate each other, compete. Share with like-minded people successes, new recipes for good nutrition.

After 6:00 pm
We often hear the phrase "I do not eat after 6. What should we do? You should eat 3-4 hours before going to bed. Try to keep the last meal light. Give preference to lean meat or fish, add a salad of fresh vegetables.

Developing a system of healthy eating, creating a menu and sticking to the diet can avoid breakdowns and overeating.
It's easy to start eating right, and by following these rules, you'll notice how your well-being will improve. And if you include sports, your skin and body will also become firmer.

Back & Shoulders💪🏽

30-40min (300cal burned)
15 reps x 4 rounds (plank hold 40 sec)