Ghost

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Protein pancakes, so freaking good you think your cheating but your not! A better alternative to sugar and carb loaded pancakes that come out of a box. 
1/3 cup oats
5-6 egg whites
1/2 scoop whey protein powder (15g of protein) if you have.
1tbsp of coconut flour
1tsp baking powder
Cinnamon & vanilla to taste.
Blend in a bullet. Makes about 5 pancakes. 
Top with coconut butter (looks and taste like icing & blueberry compote (no sugar added). #eatclean #wholefoods #pancakes

Protein pancakes, so freaking good you think your cheating but your not! A better alternative to sugar and carb loaded pancakes that come out of a box.
1/3 cup oats
5-6 egg whites
1/2 scoop whey protein powder (15g of protein) if you have.
1tbsp of coconut flour
1tsp baking powder
Cinnamon & vanilla to taste.
Blend in a bullet. Makes about 5 pancakes.
Top with coconut butter (looks and taste like icing & blueberry compote (no sugar added). #eatclean #wholefoods #pancakes

I’m really happy with my post vacation weight, I took this photo this morning just one day after getting back from a 3 week vacation in Europe. Eating & drinking in moderation, you saw the foods I ate! Fish & chips, burgers, pastries the occasional salads, meat pies & half pints of Guinness 😬lol way over and beyond what I would normally eat at home. But I walked on average 10 hours a day for 3 weeks and that pretty much burned off the calories I consumed.👍I had a guilt free vacation and I have to say it was way more enjoyable and relaxing than having to worry about staying on a certain diet and searching out clean whole foods 24/7. I ate clean when I could and indulged when I wanted, guilt free! Now its time get back on track & continue to make progress.💪#motivation #goals #determination #health #fitfam #enjoylife #enjoyfood #strong #balance #loveyourself

I’m really happy with my post vacation weight, I took this photo this morning just one day after getting back from a 3 week vacation in Europe. Eating & drinking in moderation, you saw the foods I ate! Fish & chips, burgers, pastries the occasional salads, meat pies & half pints of Guinness 😬lol way over and beyond what I would normally eat at home. But I walked on average 10 hours a day for 3 weeks and that pretty much burned off the calories I consumed.👍I had a guilt free vacation and I have to say it was way more enjoyable and relaxing than having to worry about staying on a certain diet and searching out clean whole foods 24/7. I ate clean when I could and indulged when I wanted, guilt free! Now its time get back on track & continue to make progress.💪#motivation #goals #determination #health #fitfam #enjoylife #enjoyfood #strong #balance #loveyourself

I wish allot of things, but I also do allot of things to change, heal and improve my life & health. I don’t post about what I can’t do or be because all that does is pull me in a direction that uses up my energy. Why waste my good energy on things that are outside my control when I could be using it on things within my reach. Be open, be positive & work on change, don’t wish for it. 
Audrey ❤️
#pcos #pcoscyster #hardwork #healthybodyhealthymind #healing #bepositive #fitfam #noexcuses #grateful #blessed

I wish allot of things, but I also do allot of things to change, heal and improve my life & health. I don’t post about what I can’t do or be because all that does is pull me in a direction that uses up my energy. Why waste my good energy on things that are outside my control when I could be using it on things within my reach. Be open, be positive & work on change, don’t wish for it.
Audrey ❤️
#pcos #pcoscyster #hardwork #healthybodyhealthymind #healing #bepositive #fitfam #noexcuses #grateful #blessed

I’m posting this as a reminder of how far I’ve come and even though I’m on holidays in the UK, I need to be mindful of my food. Contrary to what people have said regarding the food in the UK not being that great, I’m personally not seeing it! Then again I love European food, but there is allot of healthy options here. I pretty much have walked everyday and for a minimum of 8-10 hours! So anything I do treat myself to will defiantly be burned off! We have been eating our last meal kinda late, 9 in the evening, so I’ve been incorporating a 15 hour fast in the morning (from my last meal at night till about 11am) to give my body a break from digestion. I will have a fatty coffee (coconut oil & cinnamon) first thing in the am to give me energy and stabilize my blood sugars. It works well for me esp while on vacation. I’ve had no time to workout, but that’s ok I’ve been wanting to take a break from that. Besides all the walking I’m doing will keep my weight stable and that’s all I want. This vacation I need to relax and enjoy, and not be overly concerned about staying on diet 100%, I’m finding balance and it’s been amazing so far! ;) #fitfam #balance #blessed #blessedbodies365 #healthy #healthybodyhealthymind #pcos #vacation

I’m posting this as a reminder of how far I’ve come and even though I’m on holidays in the UK, I need to be mindful of my food. Contrary to what people have said regarding the food in the UK not being that great, I’m personally not seeing it! Then again I love European food, but there is allot of healthy options here. I pretty much have walked everyday and for a minimum of 8-10 hours! So anything I do treat myself to will defiantly be burned off! We have been eating our last meal kinda late, 9 in the evening, so I’ve been incorporating a 15 hour fast in the morning (from my last meal at night till about 11am) to give my body a break from digestion. I will have a fatty coffee (coconut oil & cinnamon) first thing in the am to give me energy and stabilize my blood sugars. It works well for me esp while on vacation. I’ve had no time to workout, but that’s ok I’ve been wanting to take a break from that. Besides all the walking I’m doing will keep my weight stable and that’s all I want. This vacation I need to relax and enjoy, and not be overly concerned about staying on diet 100%, I’m finding balance and it’s been amazing so far! ;) #fitfam #balance #blessed #blessedbodies365 #healthy #healthybodyhealthymind #pcos #vacation

I have come close many times to giving up! Having PCOS, insulin resistants & inflammation defiantly sucks, there’s no better way to describe it! But right when I think of giving up, I also think about my health issues getting worse and all the hard work I’ve done to get to were I am today. 

One of my goals & dreams was to compete in a fitness competition, I even hired a coach to help me get there. But due to my health it wasn’t in the cards for me. And that was a hard one for me to swallow and I felt like I had failed. 

But just when I thought of giving up again, an opportunity presented itself. I was fortunate enough to meet a well known photographer who encouraged me to do a photo shoot. I didn’t take him seriously, to be honest I didn’t take myself seriously enough to think I could do it. Not only that I didn’t think I looked good enough to be putting myself in front of a camera. Well some time had passed and I found out this photographer was coming to my home town to do photo shoots for anyone who was interested. Well before I could really think about what I might be getting myself into I singed up! 

A few days before the shoot I started to get really nervous and I started to question why I was doing this? It was so out of my element and comfort zone! 

Well I pushed past my fears and did it and it was the best thing I could have done! Especially at a time when I felt like giving up. The experience gave me a new found confidence and strength I was not expecting. 

I didn’t think anything could replace my goal or idea of competing but I was wrong. After the shoot was all over, the first thought in my head was, “I want to do this again”! 😳 lol 

Find something what ever it might be, a photo shoot, a marathon, or hiking the tallest mountain and push past your fears and do it! You will gain so much from the experience as it will motivate and inspire you to push through the hard times and keep you motivated. 😘💪❤️
Audrey 
#pcos #fitfam #healthybodyhealthymind #blessedbodies365

I have come close many times to giving up! Having PCOS, insulin resistants & inflammation defiantly sucks, there’s no better way to describe it! But right when I think of giving up, I also think about my health issues getting worse and all the hard work I’ve done to get to were I am today.

One of my goals & dreams was to compete in a fitness competition, I even hired a coach to help me get there. But due to my health it wasn’t in the cards for me. And that was a hard one for me to swallow and I felt like I had failed.

But just when I thought of giving up again, an opportunity presented itself. I was fortunate enough to meet a well known photographer who encouraged me to do a photo shoot. I didn’t take him seriously, to be honest I didn’t take myself seriously enough to think I could do it. Not only that I didn’t think I looked good enough to be putting myself in front of a camera. Well some time had passed and I found out this photographer was coming to my home town to do photo shoots for anyone who was interested. Well before I could really think about what I might be getting myself into I singed up!

A few days before the shoot I started to get really nervous and I started to question why I was doing this? It was so out of my element and comfort zone!

Well I pushed past my fears and did it and it was the best thing I could have done! Especially at a time when I felt like giving up. The experience gave me a new found confidence and strength I was not expecting.

I didn’t think anything could replace my goal or idea of competing but I was wrong. After the shoot was all over, the first thought in my head was, “I want to do this again”! 😳 lol

Find something what ever it might be, a photo shoot, a marathon, or hiking the tallest mountain and push past your fears and do it! You will gain so much from the experience as it will motivate and inspire you to push through the hard times and keep you motivated. 😘💪❤️
Audrey
#pcos #fitfam #healthybodyhealthymind #blessedbodies365

I choose to want to grow and not let the obstacles before me dictate how it’s going to be. Funny enough when I was diagnosed with PCOS, insulin resistants & a inflammatory disease, I was already taking care of myself and working out and eating right 3 years prior to being diagnosed. It was one of those things were I was done with being over weight and I was on a mission to lose the weight and get healthy. During the 4 years it seemed like the weight loss was difficult and took forever & it’s still a challenge to get the last 10lbs off. But knowing why was the key to helping me train & eat for my body type. The knowledge I learned from knowing I had PCOS and being insulin resistant was actually helpful. Because I was able to work with my body instead of against it and through that I starting seeing result quicker. It has taken me 5 years to learn what works for me and what doesn’t, it’s a process. Always listen to your body because it’s always telling us what we need to know. Here are a few things I learned about me and what works for insulin resistance & losing weight. 
1, eat low carb
2.eat high fat (healthy fats)
3..eat fruits (it digest differently than starchy carbs). (Most fruits are low on the GI Scale).
4. Drinks lots of water, I aim to drink 3-4liters a day.
5.High Protein diet & lots of veggies & greens.
6. No dairy! Due to the casein found in cows milk, it impairs insulin and causes havoc on the system. 
4. Stick to hiit style workouts (high  interval training).repairs insulin cell receptors and utilizes fat for fuel more efficiently. (Stay way from long steady state cardio as it will go to the muscle for fuel and hold onto the fat) this is only for those who are insulin resistant as our bodies don’t utilize glucose and fat as fuel properly, we can help this with the right types of exercise. I have found for me less is more, my body needs more recovery time due to having inflammatory issues and insulin resistance. 
I’m not healthy like most people so what works for them in terms of diet and exercises ie lots I of cardio to lose weight will not work for me.

I choose to want to grow and not let the obstacles before me dictate how it’s going to be. Funny enough when I was diagnosed with PCOS, insulin resistants & a inflammatory disease, I was already taking care of myself and working out and eating right 3 years prior to being diagnosed. It was one of those things were I was done with being over weight and I was on a mission to lose the weight and get healthy. During the 4 years it seemed like the weight loss was difficult and took forever & it’s still a challenge to get the last 10lbs off. But knowing why was the key to helping me train & eat for my body type. The knowledge I learned from knowing I had PCOS and being insulin resistant was actually helpful. Because I was able to work with my body instead of against it and through that I starting seeing result quicker. It has taken me 5 years to learn what works for me and what doesn’t, it’s a process. Always listen to your body because it’s always telling us what we need to know. Here are a few things I learned about me and what works for insulin resistance & losing weight.
1, eat low carb
2.eat high fat (healthy fats)
3..eat fruits (it digest differently than starchy carbs). (Most fruits are low on the GI Scale).
4. Drinks lots of water, I aim to drink 3-4liters a day.
5.High Protein diet & lots of veggies & greens.
6. No dairy! Due to the casein found in cows milk, it impairs insulin and causes havoc on the system.
4. Stick to hiit style workouts (high interval training).repairs insulin cell receptors and utilizes fat for fuel more efficiently. (Stay way from long steady state cardio as it will go to the muscle for fuel and hold onto the fat) this is only for those who are insulin resistant as our bodies don’t utilize glucose and fat as fuel properly, we can help this with the right types of exercise. I have found for me less is more, my body needs more recovery time due to having inflammatory issues and insulin resistance.
I’m not healthy like most people so what works for them in terms of diet and exercises ie lots I of cardio to lose weight will not work for me.

#flashbackthursday My before and after photo were it all started for me five years ago. This is what hard work, determination & staying the course will do. I have PCOS, I’m insulin resistant and I have a metabolic condition that makes losing weight more challenging but not impossible. I don’t take any drugs to manage my condition or to lose weight. I eat a whole clean diet and stick to HIIT types of cardio & workouts, that has been the key for me. Five years ago I turned my life around and I have never looked back. 😊💪❤️👍 #fitfam #pcos #pcoscyster #insulinresistance #transformation @strongfitnessmag @fit_40_club @born_2_transform @fittnessmotivation @bestinstagramfitness @instagram 
Photography by: Paul Buceta

#flashbackthursday My before and after photo were it all started for me five years ago. This is what hard work, determination & staying the course will do. I have PCOS, I’m insulin resistant and I have a metabolic condition that makes losing weight more challenging but not impossible. I don’t take any drugs to manage my condition or to lose weight. I eat a whole clean diet and stick to HIIT types of cardio & workouts, that has been the key for me. Five years ago I turned my life around and I have never looked back. 😊💪❤️👍 #fitfam #pcos #pcoscyster #insulinresistance #transformation @strongfitnessmag @fit_40_club @born_2_transform @fittnessmotivation @bestinstagramfitness @instagram
Photography by: Paul Buceta

"You gain strength & confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do."
-Eleanor Roosevelt 

I faced my fear head on and I came out of the experience stronger and more confidant than ever before! ;)
#fear #strength #goals #overcome #courageous

"You gain strength & confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do."
-Eleanor Roosevelt

I faced my fear head on and I came out of the experience stronger and more confidant than ever before! ;)
#fear #strength #goals #overcome #courageous

I just completed HIIT skipping. Wow awesome cardio workout, burned 200 calories in 20mins! Ok I’m doing this from now on, its way more fun & effective than sprints or steady state cardio! #fitfam #skipping #cardio #noexcuses

I just completed HIIT skipping. Wow awesome cardio workout, burned 200 calories in 20mins! Ok I’m doing this from now on, its way more fun & effective than sprints or steady state cardio! #fitfam #skipping #cardio #noexcuses

Photo shoot with @paulbuceta 😘 #crazy #fun #instagood #photoshoot #photooftheday defiantly had to dig deep and go out side my comport zone! #igdaily #fashion #pcos #photo #fitfam

Photo shoot with @paulbuceta 😘 #crazy #fun #instagood #photoshoot #photooftheday defiantly had to dig deep and go out side my comport zone! #igdaily #fashion #pcos #photo #fitfam