🍻 ALCOHOL & FITNESS 💪🏼 We love training and eating for fitness and health related goals, but we do all still drink regularly in moderation, and also socially, in slightly less moderation… So, what’s the deal with drinking and building muscle or losing fat? Can you regularly drink and be a fully-fledged gym king or queen? We think you most certainly can (to a degree). When drinking in moderation and regularly, we would always recommend tracking calories consumed through alcohol and mixers. And we would always recommend having alcohol-free days at least 2-3 times per week. Beyond that, the negative effect of alcohol will be incredibly minimal when calories, sleep and training are all equated to an alcohol-free individual. When it comes to getting absolutely hammered, things change a little. When getting bladdered you will likely have an influx of calories beyond your usual amount, and poor-quality nutrition following that. A calorie surplus and nutrient-sparse diet is not an ideal combination to create on a regular basis. High blood-alcohol levels can also affect fat-burning and hormone balance in the body for a period. In a more basic and visual sense, the hangover lessens the likelihood of training the next day (and the day after that sometimes!), and generally increases the likelihood of a poor diet the day after drinking. It also makes you less productive in the days following, which can throw out the entire week, and reduce the time you can attribute to training and food prep. So, we would recommend being sensible with alcohol. And suggest attempting to have a realistic game-plan in place for the next day to keep you on track. Something like a rest day and implementation of intermittent fasting following an event like a wedding or birthday night out would be a good move. Ultimately boozing is your decision. We don’t believe getting hammered multiple times per week is sensible or advisable, but do not feel every food group that isn’t an avocado or aloe vera juice should be cut out. Hope you've had a good weekend ladies & gents! #LDNM #LDNMuscle #Fitness #Weekend #Alcohol

🙅🏼‍♀️ BURN FAT & INCREASE DEFINITION WITH THE BIKINI GUIDE! 🏋🏻‍♀️ Charlotte is burning fat & getting strong with our ladies’ fat loss programme, the LDNM Bikini Guide (link in bio) 📈 . The Bikini Guide will help you achieve amazing results thanks to: • The progressive & challenging workout programme (HOME & GYM programmes) 🏋🏻‍♀️ • The video tutorials of all exercises 📲 • The specified nutrition & diet information 🕵🏻‍♂️ • The measured, considered & sustainable lifestyle advice 📝 • The support as & when you require it by email & social media messaging ☺️ • The support group on FB full of other like-minded ladies, progressing towards the same shared goals 👩🏽‍🤝‍👩🏻 . Don't let lockdown affect your fitness goals! Make 2020 the year where you smash yours at www.LDNMuscle.com 📲📈💥 . #LDNMuscle #LDNM #LDNMTransformation #BikiniGuide #StrongNotSkinny #Bbg #Bbgstronger #GirlsWhoLift #HomeWorkout #FatLoss #WeightLoss #Motivation #Transformation

Try this BBQ recipe, our HIGH PROTEIN BEEF KEBABS! 🍢 . 📝 INGREDIENTS (serves 4): 750g sirloin steak (cut into 1.5’’ cubes) 1 red bell pepper 1 yellow bell pepper 1 courgette 2 red onions Marinade: 2 garlic cloves (minced) 1 tbsp. of soy sauce 2 tbsp. of Worcestershire sauce 2 tbsp. of balsamic vinegar 1 tbsp. of vegetable oil Pinch of black pepper . 👨🏼‍🍳 DIRECTIONS: 1. Mix all marinade ingredients in a bowl. Add beef and marinate for at least 4h, but preferably overnight. 2. Cut pepper, courgette and red onions into 1.5’’ squares 3. Thread marinated beef and vegetables on each skewer. 4. Brush kebabs with leftover marinade and drizzle with olive oil 5. Heat a grill or skillet over high heat and cook kebabs for 2 minutes each side (4 sides = 8 minutes). 6. Transfer to a plate and rest for 3 minutes before serving . 🕵🏻‍♂️ NUTRITIONAL INFORMATION (per serving): Calories: 476 Protein: 55g Carbs: 11g Fats: 10g This recipe would go beautifully with our Grilled Nectarines and Feta Salad! 🥰 https://ldnmuscle.com/grilled-nectarines-and-feta-salad/ Start your Transformation today at www.LDNMuscle.com 📈 #LDNMuscle #LDNM #LDNMRecipes #Fitness #HealthyFood #FatLoss #BuildMuscle

Throwback to this awesome transformation from @harrycrooke who smashed our Cutting Guides & made amazing progress. Harry's transformation is extra special, as it's also an inspiration for everyone with cerebral palsy who wants to make a positive difference to their lifestyle & fitness! 🙋🏻‍♂️🙋🏼‍♀️ . "This isn't one of those fad diets, or one of those unrealistic quick fixes, this is a lifestyle change! I must thank all the guys at #TeamLDNM for the support & guidance over the last 3 years & remember a disability doesn't mean not able" Our Cutting Guide has full home & gym workout programmes, & is designed to work alongside each & every lifestyle! Start your Transformation at www.LDNMuscle.com #LDNMuscle #TransformationTuesday #Transformation #CuttingGuide #FatLoss #WeightLoss

🌯 VEGETARIAN BURRITOS RECIPE 🌯 Delicious, simple & healthy; these are ideal lunchbox fillers for both omnivores & vegetarians alike! 😁🌯 . 📝 INGREDIENTS (makes 8 wraps): • 1 can of black beans • 200g of (cooked) quinoa • 1 medium avocado (chopped) • 1 red pepper (chopped) • 50g grated cheddar • ½ teaspoon of cumin powder • 4 tortilla wraps (normal or wholemeal) • 1 tablespoon of olive oil • Juice of half a lemon • Pinch of salt & pepper (to taste) • Ketchup or salsa to serve (optional) . 👨🏼‍🍳 DIRECTIONS: 1.) In a large skillet or frying pan placed over low heat, combine the black beans, red pepper, olive oil, and cumin powder; stirring thoroughly to combine. Add the pre-cooked quinoa and allow it to cook just until it becomes hot. (Alternatively, you can mix the ingredients in a microwave safe bowl and then heat in the microwave). 2.) Once the mixture is hot, remove from heat and add chopped avocado. 3.) Season with your lemon juice, before adding the salt and pepper to taste.  4.) Spoon the quinoa and beans mixture onto the flour tortillas, dividing evenly. 5.) Top each tortilla with grated cheese, salsa, ketchup and/or any other sauce you would like to try! . 🕵🏻‍♂️ NUTRITIONAL INFORMATION (per wrap): • Calories: 280 • Protein: 11g • Carbs: 39g • Fats: 10g Transform your Physique Now with www.LDNMuscle.com 📈 #LDNMuscle #LDNM #LDNMRecipes #Vegetarian #MeatFree #Burritos #HealthyFood #HighProtein #CuttingGuide #BikiniGuide #BulkingBible

💥CHIPOTLE CHICKEN RECIPE! 🤩 . 📝 INGREDIENTS (makes 2 servings): . • 250g chicken breast • 1 tbsp. oil • 1 tbsp. chipotle paste • 100g sugar snap peas • 2 red peppers (de-seeded and cut into bite-sized pieces) • Juice of 1 lime (plus extra wedges to serve) • Salt and pepper • Sesame seeds for sprinkling 🥑 For the guacamole 🥑 • 1 avocado, de-stoned and roughly chopped • ¼ red onion, finely chopped • Juice of 1 large lime • 1 tsp chilli flakes . 👨🏼‍🍳 DIRECTIONS: 1.) Place the chicken in a bowl with the chipotle paste and lime juice and season well. Toss to coat evenly. 2.) Heat the oil in the pan over medium heat for 5-6 minutes on each side, or until cooked through. 3.) Add the peppers, sugar snap peas and cook over for 5 minutes, or until tender and lightly charred at the edges. 4.) Mash together all the guacamole ingredients in a bowl until well combined and season with salt, pepper and chilli flakes. 5.) Serve the chicken and vegetables and guacamole in a bowl, top with the squeezed lime juice, paprika, sesame seeds and wedges of lime. . 🕵🏻‍♂️ NUTRITIONAL INFO (per serving): • Calories: 340 • Protein: 33g • Carbs: 17g • Fats: 16g . Start your Transformation Today at www.LDNMuscle.com 📈🏆🙏🏼 . #LDNMuscle #LDNM #LDNMRecipes #FoodPorn #Fitness #HealthyFood #CuttingGuide #BikiniGuide #BulkingBible

45KG OF FAT BURNT WITH THE CUTTING GUIDE! 🔥🏆📈 Throwback to @Joejaywatson killing it here! 👏🏼🙌🏼 Link to the UK's leading home fat loss plan in our bio now! 📲 . “LDNM is more than just a training program; it educated me on the importance of diet and creating calorie deficits without forcing any sort of fad diet. Physically I got stronger, whilst losing body fat and got some crazy results! My start weight was 130kg and my end weight 85kg! I used to wear oversized clothes to hide my body, but now I'm proud of everything I have. ☺️ I recommend to give LDNM a shot at whatever level you enter as the programs have beginner, intermediate and advanced schedules - and every exercise has a video! 45kg down over 10 months your plans are something else thanks guys absolutely changed my life! Also having the boys there to contact whenever you need them is an added bonus, as they are always helpful and very knowledgeable.” . Transform Today at www.LDNMuscle.com 📈🙏🏼💪🏼 . #TBT #LDNM #LDNMuscle #LDNMTransformation #Fitness #FatLoss #Transformation #Gainz #FatLoss #WeightLoss #Progress #CuttingGuide #BikiniGuide #90daysssgraduate #weightwatchers #slimmingworld

🍗 Try our super popular CHICKEN & BROCCOLI PASTA BAKE RECIPE! 🥦 . 📝 INGREDIENTS (makes 5 servings): • 4 chicken breasts (cut into cubes) • 200g penne pasta • 250g broccoli (cut into florets) . • 250ml semi-skimmed milk • 1 tbsp. of olive oil • 1 tbsp. of plain flower • 1 tbsp. of wholegrain mustard . • 1 tbsp. of dried basil • 1 tbsp. of dried thyme . • 140g of mature grated cheddar cheese . • Salt and pepper (to taste) . 👨🏼‍🍳 DIRECTIONS: 1.) Cook the pasta, adding the broccoli for the final 4-5 mins and cooking until tender. Drain well, then heat the grill. 2.) Sprinkle chicken with salt, pepper and thyme, toss to coat 3.) Heat the olive oil in a pan and cook the chicken over a medium heat for 5 minutes and set aside. 4.) Heat the butter in a saucepan and stir in the flour. Cook for 1 min, then gradually add the milk, stirring well between each addition. Bring to the boil, stirring, then simmer for 2 mins, before stirring in the mustard, half the cheese and seasoning. 5.) Mix the chicken, pasta and broccoli into the sauce and spoon into an ovenproof dish. Scatter over the remaining cheese and place in the oven for 10 mins (180C) or until golden and bubbling. . 🕵🏻‍♂️ NUTRITIONAL INFORMATION (per serving): • Calories: 530 • Protein: 46g . • Carbs: 37g . • Fats: 22g . 📈 Start your Transformation Today at www.LDNMuscle.com 📈 #LDNM #LDNMuscle #LDNMRecipes #food #health #healthyeating #nutrition #recipes #recipe #mealprep