Відео

Transform

Transform 💪

What’s up Pernilla ?! Sending love your way❤ and a little tiny question what syrup did you use? Thanks so much in advance 🙏 ❤

Transform

You guys are so cute omg hahaha <3

It’s always healthy to eat sweets as a part of a balanced diet!!!! 80/20, 70/30, whatever- as long as you are always including the 20%+ for sweets and other indulgent foods along with your lean proteins, veg, fruits, lean dairy, etc to nourish your body and soul This is the mistake I had that lead me to 12 years of anorexia. Oh 80/20 is good so 100/0 is BEST. Yeah. Screwed myself 6 ways to Sunday with that one. PLEASE when trying to lose some weight, eat your croissants and cookies

Tried this today and it was so good!!!

Thank you for inspiring us ❤

Keep going Pernilla 👋👏🫡🫡🫡👊💪

Can you tell us more about the fish you get?

He loves this game. He gets to do what he’s actually thinking. 🤨

This guy 🤔 🤨

This is actually my fear now that my boys are bigger than me. They're on their own now, I cannot save them in an emergency 😢

**saved to workouts playlist** I love the gym but do abs at home

Transform

Your workout program & nutritional guide is unavailable 🥹

One single exercise alone will not transform a body part… BUT combining the following 3 things WILL 👇🏼 *comment “transform” to join my July Transformation Challenge & I’ve packaged a full program that combines all 3* 1. ADD WEIGHTS / MORE RESISTANCE to your ab exercises
Train your abs like you would train any other muscle group that you want to grow by using progressive overload and increasing the weight / resistance for every workout. In my July Transformation Challenge we will be doing a toon of these kinds of core workouts. Here are a few “heavier” ab exercises for you to give a try: weighted leg lifts, hanging leg raises, abs machine & weighted V-ups. 2. EAT ENOUGH PROTEIN
We all have a six-pack but for it to be shown, our body-fat percentage plays a big role and by increasing our muscle mass, through weight training & eating enough protein, with the right nutrition (which we will get to during our 3rd point) we can recomposition our body and lower our body-fat. A general protein rule of thumb, is to aim for 1g of protein per pound of ideal body weight per day (for active individuals)
Example: ideal body weight 150lbs = 150g of protein per day. 3. TOTAL CALORIES If you want lose weight and lower your body-fat further, to make those abs visible, being in a caloric deficit is key. You can do this by incorporation more movement into your day (getting more steps, biking to the office, going on a run ect.) or by lowering your calories (aka. switching out your typical late night chocolate bar or bag of chips with a high protein greek yogurt parfait, fruit, protein cake or veggie chips ect.) AND important side note: taking all body parts through a resistance training program will ultimately help your entire body get stronger and develop more muscle which will help you a ton in getting a more defined core overall! It’s as simple as that and if you want me to help you make MASSIVE progress in July, comment “transform” and I’d love to guide you through every step of the way! You don’t need to be perfect, you just need to make tiny right choices consistently and little by little will you not only feel stronger physically but also mentally 👏🏼

Everytime I don’t stretch after leg day

That’s the most sibling behavior 😂😂😂😂

🤪 😜 🤪

🤪 😜

Be careful where you take her...... 🤪

This is why I don’t go vacation with people like this.. it ain’t a vacation.

Yes! Striving for a better life ❤

My mom dislocated her spine while at the gym. Im not saying you shouldnt go. But be careful everyone!

Love the energy

Are you ok 👀

This is why I'm so scared of having daughters, what if she ends up like this?

Don’t get it ???

Cultural appropriation

🤢🤢🤢

Gross

Put clothes on. 🤢

Are you concerned about the fish of not being refrigerated? How many hours at room temperature?

Clearly not for people working 10 hrs a day plus 2 hrs of commuting, followed by taking care of meals and a household for a growing family.

You seem very pretentious.

What can i substitute for egg?

This is what careful of. I work out 4 times a week with both lifting and cardio. I never want to lose the feminine figure only women can have. She does look healthy, but not feminine in any way.

Ew wtf

How

3 simple steps👇🏼 Join my July Transformation Challenge to help you do the same - copy&paste this link: www.solin.stream/pernilla/program/1897 1: Calorie Intake My mom lowered her caloric intake because to lose weight you have to be in a caloric deficit. To figure out how many calories to consume in a day to reach your weightless goal, you have to calculate your total daily energy expenditure (“TDEE” which estimates how many calories your body burns daily mainly through your basal metabolic rate (BMR), your activity level and the thermic effect of food metabolism). You can easily find an estimate through using a calculator online. And then you commit to a daily calorie deficit to reach your goal. It is typically recommended to lower your caloric intake with 10-30% of your TDEE. (I break this down and guide you through this process in my July Transformation Challenge) The more in a calorie deficit you are, the faster you will lose weight… BUT… too much caloric deficit may lead to side effects such as additional muscle loss, fatigue and more, so I typically recommend my female clients stick to a 200-500 calorie deficit daily. (For every 3500 calorie deficit you are in, you lose 1lbs/0.5kg and therefor, if you are in a 500 caloric deficit per day, you will lose 1lbs/0.5kg per week) 2: Movement My mom started moving more. I built her a training program (you can find this program linked in my bio or comment “transform” to join my July Transformation challenge to do it with me and the community throughout July). This program helped her develop more muscle & lower her body fat percentage (body-recomp), she started incorporating a few cardio sessions per week as well as generally adding more steps into her day. This helped her be in a larger caloric deficit. 3: Protein Intake We increased my moms protein intake in the best way possible! She loves eating Bread in the mornings and throughout the day so we found protein bread for her. She did eat meat but I showed her how to find & look for leaner meat (chicken breast, white fish, lean turkey ect.) And how increasing her fruit & veggie intake would help her feel more full and satisfied instead of her typical daily sugar loaded cookies 🥰 AND how she could make protein Cookies instead (you get all of my recipes when you join my challenge or get my program from my website) SHE KEPT IT OFF: Once she reached her goal she slowly went back to eating maintenance calories and because she had gained so much new knowledge through her few months of this body transformation she now knows the slight changes that she can make in her daily life to keep her body in tip top shape. That is what my goal is for all of my clients and challengers. To set them up for success LONG-TERM. Because it’s simple once it’s been broken down and simplified. I would love to guide you through every step of the way if you feel called ❤️ We documented my moms journey and the video is up on my UA-cam channel in the case you want to go give it a watch 😍

Love it. I am going to try this today. I will share my experience. Thanks for the video share. Love it.

You need to eat looks like the wind would blow you away

Liked the bare feet

Nice peachy soles

These are great recipes. Thanks. I have learned your lower fat high protein works better for me than low carb higher fat. I just heard on a Mark Hyman interview where he has one patient who lost a lot of weight on high fat, then his next patient who was already at the ideal weight, just had his cholestrol/LDL go way up on the same diet as the first patient.

Cringe

🎉🎉🎉🎉🎉

Yeah stretch rhose glutes boi

Enjoy Glasgow