Evy✨(@notheavywithevy) 인스타그램 상세 프로필 분석: 팔로워 26,883, 참여율 30.79%

Save this for your next core day! This is Part 2 of the routine I’ve been following, especially on days when I don’t feel like doing floor workouts. Keep your core tight throughout each movement. If you’re not engaging it, you’re not feeling it. – Around the world (10 each side) – Weighted marches (30 seconds) – Oblique drops (10 each side) – Weighted crossbody crunches (30 seconds) Repeat 3 times and finish with an incline walk. Important: This wouldn’t be possible without being in a calorie deficit. The workouts help #fitness #pcos #weightloss #pcosweightloss #viral

First thing I want to say is that I noticed the change in my face first. But when I looked back at my progress photos I could clearly see a massive difference in my belly too. I went from a size 14 to a size 12 and I am so glad I took pictures because the scale alone would never have told me that story. Here’s what I did once a week👇🏽 ✅ Russian twists — 3 sets x 12 reps ✅ Dead bugs — 3 sets x 10 reps ✅ Plank hold — 3 x 60 seconds ✅ Plank twists — 3 sets x 8 reps ✅ Farmers walk — 8 minutes I also walk for minimum 15 mins at an incline of 15 and average speed 3.3, 5 days a week. Can we talk about the farmers walk for a second because it’s so underrated it’s actually criminal. You’re walking with weights in both hands and your entire core is working overtime just to keep you stable and upright. It’s one of the best things you can do for your core and barely anyone talks about it. Also something that made a huge difference for me that had nothing to do with exercise. I started taking my bloating seriously. Drinking more water, eating more fibre and cutting back on sugary foods has massively helped my belly look and feel so much flatter. Sometimes what looks like belly fat is actually just bloating and nobody talks about that enough. #fitness #pcos #weightloss #core #coreworkout

It was really hard posting most of the clips in this video. Last year, I struggled silently. I blamed myself, over-exercised, then over-ate. Looking in the mirror became harder every day. Clothes that were once oversized no longer fit me. I used to love taking pictures and videos of myself but that slowly stopped as the weight crept in. I couldn’t squat anymore. I couldn’t run. I couldn’t even carry my 25kg luggage. My PCOS symptoms worsened, and it became really hard not to feel sorry for myself. Going home made it worse. The one thing everyone seemed to say was, “Oh, you’ve put on weight.” Sometimes I wanted to scream back, “No shit, Sherlock!” but I never did. Every look, every comment, every silent judgement just pushed me further into my shell. That’s when I realised something had to change. Maybe I can’t control everything in my life, but I can control my health and my body. So on 13th January, I decided to do something before it was too late. I created this account for motivation and accountability, and I’m committing to posting here every single day for the next 30 days. I’d genuinely love for you to be part of this journey with me. Let’s do this. 30 days of showing up, starting today. #reels #viral #trending #fitness #fyp

Now let that sink in! #fitness #pcos #weightloss #pcosweightloss #viral

My high protein breakfast bowl 🥣💜 This has been one of my easiest pre-gym breakfasts lately cz it’s under 200 calories and still gives me 20g protein and it’s sooo easy to prep Recipe: -160g SKYR yogurt (this is important as it’s very high in protein) -20ml whole milk (or milk of your choice) -9g chia seeds -cinnamon powder (or just use to garnish on top) mix and leave overnight in the morning, add: -50g strawberries -5g pumpkin seeds Total: 197 calories and 20g protein I don’t add any sweetener because the strawberries I use are very sweet, and honestly i’m more of a savoury breakfast girl anyway 🙈 But if you like it sweeter, you can add 5–10g honey or maple syrup. Also, I mix cinnamon into mine because I love cinnamon in everything, but you can just sprinkle it on top instead or simply skip it. Best texture is overnight, but if you forget, make it first thing in the morning and let the chia seeds sit for at least 15–20 minutes before eating. Comment ‘calories’ if you’d like to know exactly how many calories and protein each ingredient has would you try this? 💜 #weightloss #fitness #breakfast #healthy #food

Yesterday I sat in that chair as a completely different version of myself🥹 It was never just about the hair. Tell me I am not the only one who has cried over a bad haircut 😭 Drop your story below🫶🏼 #haircut #fail #goa #pcos #weightloss

*PROTEIN 🍗 As a general guide, if you’re trying to lose weight while maintaining or building muscle, aim for around 1.5–2g of protein per kg of body weight each day and aim to hit 40-50% of amount before lunch 🥙 For example: 60kg → 90-120g protein → 36-60g before lunch 70kg → 105-140g protein → 42-70g before lunch 80kg → 120-160g protein → 48-80g before lunch If you’d like to know how much protein YOU should be aiming for, comment your weight below and I’ll reply with your protein target 🤗 This isn’t medical advice and everyone’s needs are different, but it’s a great starting point🌸 #protein #pcos #weightloss #pcosweightloss #viral

I know this doesn’t seem like much but manh it’s been a long journey and I still have miles to go but we’re not stopping here. I posted the reel trying out those jeans when I started my first challenge on this account, when I was 75kgs and had around 30 followers, today I’ve at 64.3kgs with 24 thousands of you and I couldn’t be happier 🥹 you’ll literally keep me going and I won’t stop because I know that someone out there needs to see this and hear me yap to know that ‘It’s Possible’ !! Are you trying to loose weight and get fit too ? Let me know your biggest struggle in the comments ♥️ Day 8&9/65 is done and dusted ✔️ #fitness #pcos #weightloss #pcosweightloss #reels

The last time I posted this exercise, I was doing it standing. A few of you actually messaged me and told me to try it kneeling instead, so I did a little bit of research and gave it a go. And honestly… you were right 😅 The kneeling position takes your legs out of the equation and makes it harder to use momentum, which means your core has to do more of the work. I was already feeling these standing, but doing them kneeling made a huge difference. I felt my core working almost immediately. One thing I will say though… You need to brace your core. Think about the feeling of tightening your stomach as if someone’s about to poke you in the belly 😂 If you don’t keep your core engaged, you’re probably not going to feel much from this exercise. Definitely one of those small changes that makes a surprisingly big difference 💜 Have you tried these standing or kneeling? 07/65 was at home core workout day🫶🏼🌸 #fitness #pcos #weightloss #pcosweightloss #viral

👇🏻Total calories 🌸 What I ate today on day 6 of my 65 day challenge 💜 Total🫰🏽 1510 calories 124gms protein If you’d like the full calorie and protein breakdown for every meal, comment CALORIES below and I’ll send it to you ✨ #mealplan #pcos #meal #pcosweightloss #weightloss

Transformation “PROMPT” You are a nutrition and fitness coach helping me lose weight sustainably. Before giving me a full plan, ask me any questions you need to personalise everything properly (don’t skip this step). Once you have all the info, calculate and explain clearly: My BMI My daily calorie needs (maintenance + fat loss calories) A realistic calorie deficit for me How much protein I should eat daily A realistic timeline for my goal weight (healthy vs aggressive) Then create a simple, realistic plan for me including: What I should eat in a day (based on foods I like) How to structure my meals How to stay in a calorie deficit without feeling restricted A beginner-friendly workout plan (home or gym based on my preference) Daily habits that will help me stay consistent Important: Keep everything realistic and sustainable Avoid extreme dieting Explain things in a simple, easy-to-follow way If needed, adjust the plan based on my lifestyle, culture, and routine End by summarising my exact targets (calories, protein, steps/workouts). 05/65 #fitness #pcos #weightloss #pcosweightloss #viral

*Better late than never* Do you agree ? #fitness #pcos #weightloss #pcosweightloss #65dayshardwithe