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Remembering this legend 🌟 who also happened to be one of my favourite people in the world, we miss you so very much ❤️
@andieairfix and we love you very much @montypelier ❤️❤️
#andieairfix #remembering #greatestcouplesoftheworld

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How do I track my macros ? It’s a question I get asked a lot , first of all macros stands for macronutrients which are protein , fats and carbohydrates . To tack you need to log your food on apps like MyFitnessPal, whatever you eat and the correct quantity of course.
Start by tracking your food for a week to find out what’s your maintenance level ( amount of calories at which you don’t either loose or gain) then in base of your goal you can add/subtract calories (ideally a 500 kcal deficit will do for fat loss). If you want to get more specific the you need to find your TDEE( total daily energy expenditure )- or + calories.
To find your TDEE you can either calculate that online or do this equation •man : calories /day = 10 x weight in kg +6.25 x height in cm -5 x age +5 •woman :10x weight in kg +6.25 x height in cm -5 x age -161
Then multiply your result by your activity level •sedentary : x 1.2
•lightly active : x1.375 •moderately active : x 1.55
•very active : x1.725
After determined how many calories to consume each day the next step is to determine what macronutrients ratio works best for you, noticing how your body responds to food . Bloated ?Your best bet is to lower carbs and increase fats .
For those with a fast metabolism a higher carbs approach is usually better so something like 55%carbs 25% protein and 20% fats will work ;
for those with an average metabolism that doesn’t burn too quick or too slow 40% carbs 30% protein and 30% fats will do and lastly for those with a slow metabolism 25%carbs , 20% protein and 55% fats .
Even though Fibre is a micronutrient is VERY important that you keep levels up otherwise you won’t 💩(20-40% a day ) .

Remember 1 gram of fat = 9 kcal , 1 gram of carb and protein = 4 kcal so if you are an otherwise healthy woman who maintain at 2500 kcal, to loose at 2000kcal your equation will look like this :
2000x 0.55 : 4 (kcal ) = 275 gr of carbs ; 2000 x 0.25 : 4 = 125 gr of protein ; 2000 x 0.20: 9 = 44 gr of fat . Put these figures into MyFitnessPal and get tracking !
Your ultimate goal is not to track for ever but to gain confidence in eyeballing your foods #trackyourmacros #beincontrol #macronutrients #youdoyou

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A very sad day today saying goodbye to you guys @zicooneill & @stephaniegray87 thank you for everything we love you and will miss you both terribly xxx
Also a big thank you to all our family for making our trip so special and memorable we love you all xxx

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Boat trip to Waiheke Island
#boattrip
#waihekeisland
#family

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Happy 5th Birthday to our beautiful Milena, thank you for all the joy and love you bring to us and our family, we love you very much and wish you the happiest of days 💕💕💕💕💕💕
#milenaisfive
#birthdaygirl

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And just like that she’s off to school! 💔 good luck my little one ❤️ we are so proud of you being so brave! #firstdayofschool

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Easily one of my favourite places ever #totalheaven with lots of favourite people #familyfun xxx #starigradholiday19

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Still have fond memories of the old place

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On this day 20 years ago I arrived into the United Kingdom
🇬🇧Young & Carefree & ready to take on the world or in my case ‘The Chelsea Ram’
🇬🇧
Here are a few photos of my first year in the UK having a lot of fun and making life long friendships and a husband! ❤️
🇬🇧
#20yearsinlondon #young #carefree #chelsearam #whereitallstarted #makingfriends #mylife #lovelondon

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Happy birthday to our Milena who is 4 today.
You bring our family so much joy and we love you very much, keep smiling and laughing little one 💕💕💕💕💕💕💕💕💕💕
#milenais4 #happybirthday #birthdaygirl

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#showracismtheredcard

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Day 1 of fabulous Finnich in the sunny Scottish Highlands #gunsofscotland #scottishsun #finnichfandango #theyllbenowaterinthelochtonight

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