5 DIET/NUTRITION MISTAKES I MADE THAT SLOWED DOWN MY PROGRESS IN THE GYM *AND* what I changed
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- čas přidán 2. 12. 2023
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So today’s video, I’m talking the top 5 things that I struggled with within my fitness journey and that most certainly slowed me down in my progress or kept me from seeing the results I desired. But as mentioned in the video, it’s all a part of the journey! 💕
Please don’t forget to subscribe if you enjoy my videos AND come through to the second channel: youtube.com/@bongegumedevlogs...
RECIPES:
BREAKFAST:
Chia pudding with berry compote -
Pudding:
1. Pour 2 tbsp. chia seeds and half a cup of almond milk (or milk of your choice) into a jar/bowl and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
2. Cover the jar and store in fridge overnight or for at least 2 hours.
Berry Compote:
1. In a saucepan, add in 1 cup of mixed berries, lemon zest and (1)lemon juice, and heat over medium-high heat for 3-4 minutes.
2. Bring the mixture to a boil, then reduce the heat slightly and heat for 2-3 more minutes. Occasionally press the berries, so they release more of their juices (though there’s no need to mash them fully).
3. Add 1tbsp. sugar (or sweetener of your choice) towards the end of the cooking time and stir well. Feel free to adjust the amount of lemon juice/sweetener at any time.
4. Remove from the heat and either serve the fruit compote immediately over your chia pudding, add almond flakes and caramelized bananas
LUNCH:
Chicken wrap:
1. Mix your veggie mix and add mayonnaise to coat.
2. Layer tortillas with a 1 tbsp. of the mixture. and your leftover chicken breast pieces, starting at that end, roll the tortilla up, folding in the sides like a burrito.
3. Heat a skillet over medium high-heat. Add enough oil to lightly coat the bottom of the pan (or spray generously with cooking spray) and once the oil is hot, place the wraps seam side down in the skillet. Cook, turning the wraps every minute or two, until they are golden and crispy on all sides and warmed through. Serve immediately.
PROTEIN SMOOTHIE:
2 frozen bananas
1-2 dates
1 cup oats
1 cup almond milk (or milk of your choice)
1 tsp. moringa powder
crushed ice and water
DINNER:
Chicken Caesar Salad -
1. Rub 2 skinless, boneless chicken breasts with 1 tbsp olive oil, season and add breadcrumbs. Cut it up to small pieces and then place a pan over a medium heat for 1 min, until hot, but not smoking. Lay the chicken on the pan (it will sizzle if it’s hot enough) and leave for 4 mins.
2. Grate a handful of parmesan cheese (or use white cheese) and in a measuring cup mix with the 1 tsp. garlic, 1 tbsp. mayo, 1/2 tbsp. Dijon mustard, black pepper, salt, lemon juice, 1 tsp. white wine vinegar and a drizzle of olive oil.
3. It should be the consistency of yogurt - if yours is thicker, stir in a few tsps water to thin it.
4. Mix together your croutons, lettuce, chicken, anchovies, cheese, the dressing and enjoy!
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My stats:
Age: 24
Height: 5’5
Weight: 75kg
Waist: 27.9 inches
Hip: 42 inches
I’ve been working out for 6 years.
I am a certified trainer and conditioning coach
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Your niece is honestly the cutest 😍😍
I think she needs a channel of her own I'm the 1st to subscribe 😂😂😂
@@OlgarVMotaung I swear! She's such a character too 😂
She is ❤ she kinda looks like true kardashian ✨💕
Awww.
Your gentleness and patience with your niece is lovely. 😊
she means the world to me!! xx
My babe, prepare to be stalked this year 😭😭 I’m starting my fitness journey on Monday and your videos are GOLDEN ❤😭 thank you
omg come through sis!! And all the best in your journey!
She literally puts all her eggs in one basket 😂😂😂
LOL
😂😂😂
I love that your niece has a gap too. GORGEOUS!
She does!! Thank youuuu!!
omg the little girl is ADORABLEEEE!
her helping you cook just brought a huge smile to my face!
Taking all the tips. We’re all about to be Fit Baddies in 2024
Bonge’s videos-a tune to my Sunday reset routine.❤ Also tell your niece she has many internet aunties now oo
your health/gym videos are the only ones I watch cus I feel ur so real about it
Aww what a beautiful child, so precious 🥹🫶🏾
Girl thank you for this video, I just started my workout journey and sometimes I feel like I can’t eat cause I’m worried of gaining weight. I do HIIT workouts and cardio out of 5 days out of the week. You confirmed everything my trainer tells me. YOU HAVE TO EAT! Just eat clean
This was like watching a breath of fresh air. Thank you for this info, it's right on time!
No he could create some content for those who spend 8 hours at the office? I usually work out at 5 am, but then I find myself sitting all day, and I'm feeling unsure about how to manage my diet effectively. Any advice would be greatly appreciated because in Bonge we trust 🤩🔥
Omg your niece 😍😍😍 y’all are so cuteeeeee 🥺 I love how she always wants to help you out ❤❤❤ andddd I most definitely have made all of your smoothies girlll and they be 🔥🔥🔥
Baby girl is HILARIOUS 😂😂! Also, the dancing during breakfast and crunching noise during the smoothie- are so Me😂😂!
Big up on consistently providing useful content.
Thank you so much for this video, I recently just started my fitness journey as well as my channel and I've been trying to get my nutrition together since I know that nutrition is KEY whenever it comes to taking care of ourselves. I Loved this video so much new subbie!!!!
aww!! thank you so much and WELCOME!
🙏🏽 I struggle with the belief that I can actually save a large amount of money. My solution would be to find ways to change that poor mindset and just start instead of allowing myself to be paralyzed with doubt. Being around people who are doing what I want to do and exposing myself to a more positive approach to grow my finances and discipline.
So much good information. Thank you!
Your niece is beyond adorable ❤❤❤❤
The glow! You are gorgeous!
I really appreiciate this video. Just started my gym journey and was wondering about the eating part alot. Thanks girl
You are so welcome my love and all the best!
This is my first time watching this chanbel but am very happy with the content.
This is the very very first informative vlog I've come across
hahaha when you started dancing after you took a bite of your food..... that is so me !!!
This is my issue, I love the gym but my progress is slow because of my diet. I stress eat or I'd spend days not eating thinking it'll help me lose weight. I'm stuck in a cycle
Well....this also happens to me
Keep doing what you are doing don't stop domt give up baby steps you got this
I loooove listening to you speak. It’s so therapeutic and motivating. I tend to overthink with fitness and trying to get everything now now now, but listening to you I learn to take it step by step and to enjoy it. 🫶🏾love you for that
ALL LOOKS AMAZING ❤X I'VE SUBSCRIBED YOU ARE MY INSPIRATION X
Just came across your video I am restarting my fitness journey and I really found video informative I'm a subby now Thank you Niecey pooh is the cutest ❤❤❤❤
i love your channel thank yoou for posting much love from england
Just made the chicken Cesar salad and it was a hit !!! Thank you for your advice it’s really helping me reach my goal !!
Ooh!! I’m so glad you enjoyed it mama!! ❤️❤️❤️
That baby is adorable and sweet. She speaks really good. ❤
You just made me realise that my protein intake is actually not as much as I thought it was. I sometimes I feel like I’m having too much and that lunch you had put things into perspective for me.
I love you crafty recipes… I enjoyed your video I am now a new subbie ❤
You’re dropping nothing but facts!
Girlllllll, the best video I’ve watched on a uni routine. And when you said “God” I said SUBSCRIBE☄️
This girl is beautiful 🥰 thanks sis for the info💫
Hi Bonge 👋
I really enjoyed watching this video, Lifestyle vlog / Advice giving type of videos. I really love !!! Please keep making them and also thank you very much for fixing up the audio too. It’s much clearer, the microphone mic 🎤 is micing 🥰 Thank You!!! 🙏🏼
she is so cute !! Her beautiful eyeshadow !!
I love learning here😊
Love all your vids and personality 😂❤
Your meals mfwethu, on another level 👌💐 I give you your flowers!!!
jUST FOUND YOUR CHANNEL AND YOU ARE MY SIS!!! LOVE IT
I am here for the goofy moments and the feeling myself attitude❤❤❤😂😊😊😊
Thanks for your help!
This is so needed. I’m on my first ever fitness journey and I be eating like a tractor. I don’t know where to start.
An extremely informative video. You just gained a subbie ❤l
I just found this channel and I like you!
Came across your page today learned a lot 😊
Her little hand squeezing the lemon😂❤ so precious
Your niece licking the lemon is exactly what my son would do😂. Love this video, starting my weightloss journey for the 100th time😅, finally taking it seriously, ' been consistent for a month now. Needed to see this as i wanted to cut down on food, although i was not eating much already. Thanks girl❤❤
Loving your content. New subbie.
When she said garlic like that, I lost it 😂 I promise i say it like that every time I use it. It's fun. 😂 She's adorable. 💚
Great recipes !
Hey I recently disocvered your channel and I also just started my workout journey a few months ago! Your videos are insnale helpful and I'm not sure if that is your child or not but she is adorable and I loved her little intro lol
These was helpful tips❤😊
🏆Proud of you for resting and resting🤗 Missed You Beautiful 🙏🏾 🏋🏾♀️🥳
That breakfast looked delectable 😢
The music mixes 🔥
Forreallll! I need the names 😭
My personal aesthetic goal is to reach 25% body fat (within the healthy range for a female my age, but not too low since I’ll be trying for another kid soon). And then I have number goals in squat, deadlift, bench press, push-up and hip thrust!
I love watching your videos, keep being excellent! ❤
Wow, glad to see this comment. Please share what what kind of excercise to avoid when planning for a baby?
@@nonzwakaziprecious9507 I don’t know if there are any exercises you should avoid, but I do know a body fat percentage of less than 23 can make it more difficult for a woman to get pregnant!
I love the intro music omg
Finally, a video 🥺❤
We’re here!! 🥹❤️
Where have you been all my life ❤❤ New Subie.
Hey Queen❤️
Best intro I've ever seen🤣❤️❤️
Hey Bonge, could I possibly get a breakdown of what you do on the treadmill during your warm-up? I follow a lot of your workout videos, and I love ittt Okay, you are getting me right. But I have absolutely no idea what I'm doing on that thing, and it scares me and my joints 😅 hear me out a 5 to 6 minute detailed video on correct treadmill warm-ups. Would be greatly appreciated 🫠😂🙏🏼🙏🏼🙏🏼
Oh I got you mama!! I’ll do one in the next couple of videos ❤️
Hi Bonge… I’m enjoying the video I’m watching. Could you tell me where you brought your egg holder on your countertop please..??🙏🏾 ❤
Yous da best 🥰
I am really enjoying your channel, do you have a meal plan for beginners? I really want to clean up my eating and stick with it.
Thanks for this ❤ how many grams of protein do you eat/recommend daily? I’m losing weight/building muscle currently
love your food dance!
😂😂😂thank you
Omg🥰that little angel is so cute 🥰🥰🥰
Happy Friday new subscriber
I struggle with the amount of food that I eat (or dont).. Im not eating enough during the day to get to where I am trying to get too. Im going to do better though
The I AM Affirmations are powerful! You said I’m going to, therefore , You got this love 🌹♥️🙏🏾God Bless
Which Kendrick Lamar mix is this playing when you're cooking dinner??? .. Please please drop a link, what a beautiful combination 😊😊💿🎧❤
I saw you yesterday at the gym I’m obsessed, do you take creatine for glute growth?
What was that dance, Bonge????
😂😂😂😂
😅
That one slice of bread be bussin bussin? 😢😢
I am into this content.
This is very helpful, thank you! ❤❤❤ What is the name of the poetic justice song remix ?
Hi sis.Where can I get collagen gummies babes.thank you
food look so good
Babe where can I get that egg holder and what do i search for when I want to search it online
Here all the way from Swaziland 🇸🇿 ❤️🫠
Honest question.. did you place your eggs in the fridge?
where is the grey t shirt from? at the grocery store
I like your Vds before watching them ..thanks for great content ❤
You still buy egg Bonge😂😂😂yooo
Bongie can l loose belly fat and build glutes at the same time is it possible I’m new on this journey ?
❤❤❤
I was just fixated on your niece's pretty little fingers throughout this video. She seems like a sweet girl 🤎🤎
More vlogs. ❤️
My fave is featured today 😅🥰
She issssss😂❤️❤️🙏🏾
Can you make a video on what to eat if you want to gain weight ¿
I don't want to lose weight but I want to maintain my body so bad. ❤️
What’s the name of the song at 11:40 ? Pleeeease 😭😭♥️♥️♥️😮💨😮💨🤌🏼🤌🏼🔥🙏🏻🙏🏻 I need it. Which remix of Ella Mia’s Shot Clock?
I’m here for your niece 🥹😍
Thank you so much!
I love her please ❤
Wish she was part if your entire videa
Your niece is Beautiful… what type of wrap is that and sauces you put on it
Fat, protein, vitamins and minerals is all our body needs scientifically. The reason why people say to prioritize protein is because most women are getting severely under the amount they should be getting. (barely 30grams from my experience) a lot of my female clients complain about their stomach hurting or feeling too full. But that's literally the point! Wouldn't you rather stay in a calorie deficit and lose weight AND feel full, instead of feeling like you're starving? I recommend start off slowly increasing your total grams per day, to avoid feeling uncomfortable and cut out processed carbs or high calorie/low volume items that don't really have much nutrition to them. And replace it with something you like, thats just better nutritionally. Of course eat fruit, vegetables and high quality proteins and fats. you'll get carbs naturally if you eat plenty of veggies and fruit. Save the high carb stuff for special occasions so it feels worth it. Not saying cut it all out completely, but if you have a goal you make compromises, and high protien diet is the easiest way to do this for men and woman. however it's mostly woman who have a hard time getting over the The psychological aspect of eating more protein and doing Weights. As a female myself, I understand but you can't just chicken out, you have to be consistent
Sorry im so off topic but your video quality is insane what camera do you use?❤
Thank you!! This was actually filmed on my phone (iPhone 14 pro max)
❤
The way you were eating the chia seed pudding lol 😂😂😂
Listen, that thing went DOWN!