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Kyle Coughlan

Helping Young Adults Improve Their Health 🎙 | Youth Health Podcast 🎥 | YouTube - Kyle Coughlan 📩 | Send me a DM! 📚 | Get my $30 Ebook for FREE ⤵️

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Improve Your Pull Ups: ⠀ The first step is to start with building your back muscles to improve your pulling strength. ⠀ 1️⃣The Body Weight Row. You can use a smith machine or a TRX, and progress by lowering the bar and making it harder. ⠀ Focus on squeezing your back at the top of the movement. Slowly control the eccentric (downward motion). ⠀ 2️⃣Pull Up Assisted Machine. This will help you become familiar with the movement. Focus on squeezing your back and feeling the contraction of your muscles. Progress by using less weight. ⠀ 3️⃣Machine Pull Down. One of my favorite exercises to really build the mind muscle connection. Use a weight you are comfortable doing 10-12 reps with. ⠀ 4️⃣Hangs with Scapula retraction. Creating a strong connection with retracting your scapula is imperative for getting strong pull ups. Hang for 20-30s per set. This exercise will allow you to become comfortable with your body weight. ⠀ 5️⃣Pull Up with 5 second Hold. Holding the movement at the top and then controlling the eccentric will build strength and coordination. ⠀ Staying consistent with these progressions and focusing on form rather than repetitions is key for getting your first pull up / improving your pull ups. . . . . . . . . . . . #pullups #fitnesstips #workouttips #backworkout #sgfitness


👇🏼Improve Your Food Choices👇🏼 ⠀ Thanks to my buddy @maxweberfit for creating the original post. It’s so simple but the information, if applied, can make a MASSIVE in your life. ⠀ Being aware of what you’re eating will make it so much easier to understand why you might not be making the progress you want to. ⠀ As depicted in the picture, for around the same amount of calories, you can eat much more food! You will feel more satiated for less calories. ⠀ To achieve this, follow these tips: ⠀ 1️⃣ Include more LEAN PROTEINS! Protein is the most satiating macro nutrient. You may want to include: COD, Lean minced beef/turkey, Tuna, Chicken breast, Tilapia, Egg Whites, whey protein, etc... ⠀ 2️⃣ Eat more fruits and vegetables! They’re filling, low calorie, and super nutrient dense! Strawberries are my go-to 💪 ⠀ 3️⃣ Lower your intake of processed, high sugar/fat foods like cake, cookies, etc. Sugar doesn’t cause fat gain. However, sugary foods are super easy to eat, causing you to eat more than you need. ⠀ 4️⃣ Be aware of your portions. Yes it’s ok to have treats like ice cream and cookies. You just have to control your portions. Have one cookie instead of a whole packet😊 ⠀ 5️⃣ Join 2,000 people and read my free ebook! I spent 4 months creating a proven guide that will help you eat towards your goals. ⠀ To make it easy for you to start immediately, I’ve included a nutrition cheat sheet with all the best food sources and how to portion your meals. Just take it with you to the supermarket and you’re ready to start! 💪 ⠀ Link is in my bio 😊 Have a question? Let me know below 👇🏼 ⠀ What’s your favorite food source? . . . . . . . . . . . #weightlossjourney #weightlosstips #dieting #diettips #fatloss #fatlossjourney #fatlosstips #nutrition #nutritiontips #nutritioncoach #weightlosshelp #healthyfoods


👇🏼Improve Your Sleep👇🏼 ⠀ 🌝MORNING 1️⃣Wake up at the right time - you’ll be in tune with your circadian rhythm & you’ll feel better and more alert. - 2️⃣Get Moving! - movement will speed up the process of waking up. ⠀ 🌞NOON 1️⃣Sunlight exposure - light exposure sets your daily melatonin rhythm. - 2️⃣Control caffeine & alcohol - consuming caffeine / having more than 2 drinks in the evening will interfere with sleep. - 3️⃣Get Exercise - this will regulate you body’s internal clock. ⠀ 🌕EARLY EVENING 1️⃣Eat a small/medium dinner - too much food may interrupt your sleep. - 2️⃣Plan your day tomorrow - it will ease your mind and get you ready when you wake up tomorrow - 3️⃣Stretch/meditate - relaxes the body and mind. It’s great for overall joint health too. ⠀ 🌚NIGHT 1️⃣No electronics 30-60mins - light interferes with your melatonin rhythm - 2️⃣Limit Fluids - may cause you to wake up to use the toilet - 3️⃣Dim lights - this will help melatonin production and help you sleep ⠀ 🔥TIP🔥 *Try making 1-2 of these habits, no more/no less. Trying to do too many at once will not be effective. Monitor how your body feels and make changes as necessary. ⠀ . . . . . . . #healthtips #teenhealth #sleeptips #healthytips #healthjourney #healthylifestyle #healthyhabits #sghealth


I’ve been insecure with my body ever since I was a kid. ⠀ The reason I’m posting this transformation is because for the first time in my life I happy with the way I LOOK and FEEL 😊 ⠀ I’m not as lean as I was before, but I’m the strongest I’ve ever been, I have a good relationship with my food, and I’m overall very healthy. ⠀ In the past, I used my dissatisfaction of my body to motivate me to train and diet. This made my relationship with training and food very unhealthy. ⠀ I remember having a six pack and wondering why I felt terrible. ⠀ I thought if I had a six pack everything would get better. Guess what? - Nothing changed. It was actually worse than when I started. I was weaker, my libido was low, my obsession with nutrition and training made me miss social events; it was the lowest point in my fitness journey. ⠀ But I had ABS?! ⠀ Since then, I promised myself to improve my relationship with food and training. ⠀ It’s taken me 12 months to reach this point. I feel strong, mobile and healthy. I finally feel satisfied with my current condition and guess what, I don’t have a six pack. ⠀ Although I am satisfied there are still many things I want to improve on. In the next 12 months I will be focused on getting stronger and improving my fitness+nutrition knowledge. ⠀ Change takes time. If you look at the long run, I promise that your mind will be in a much better and healthier place. ⠀ I’m going to maintain this level of bodyfat over the next few months and focus on performing well in the gym. ⠀ So yes, I’m ending my fat loss phase. I’ll go into more detail in a future post. ⠀ Would you like to know more about how I transformed my mindset over that last 12 months? - let me know down below 👇🏼 ⠀ . . . . . . . . #transformationtuesday #transformationtuesdays #leangains #flexibledieting #flexibleeating #nutritiontips #teenhealth #healthjourney #sgfitness #sgfit


OVERATE ON WEEKEND? ⠀ I had to repost this because I am already getting DMs about weekend weight gain/overeating. ⠀ It’s totally normal to let loose and enjoy your time with your family and friends. ⠀ You might feel that you ruined your progress. The truth is that it didn’t.👍 ⠀ In order to gain one pound of fat you would need to overeat by over 3,500 calories! So most of the weight you gained the next morning is water, so don’t freak out❗️ ⠀ Don’t: ❌After overeating, used to do ‘hate’ cardio and restrict my eating the next day. I’ve been there and I know it doesn’t help. It actually pushed me further back. ⠀ Do: ✅ Get back to your normal training and eating routine ASAP. The sooner you get back the better. Avoid doing ‘hate’ cardio or doing excessive exercise to deal with the guilt. This does not form a healthy relationship with exercise. ⠀ 🧠Mindset is really important. Accept what has happened, look at the positives, and move on! ⠀ 💚Fitness is a long game. In the long run a weekend of enjoying yourself won’t matter. What will matter is how soon you get back to making progress! So get back to your routine and be grateful that you had a good weekend! ⠀ Stay Healthy 💚 Peace✌️- Kyle . . . . . . . #weightlosshelp #overeating #bingeeating #cheatday #weightlossjourney #weightlosstips #fatloss #fatlossjourney #teenweightloss #teenhealth #sgfitness


HOW TO GET MOTIVATED ⠀ Here are just some tips to help you get motivated during those low times. ⠀ It can be for those times you don’t feel like going to the gym; it may even be for the times you don’t feel like doing anything and just want to lie in your bed all day. ⠀ That being said, I personally don’t believe that we should rely on motivation. ⠀ Motivation comes and goes. We succeed when we stay consistent with something. If we always rely on motivation, we definitely won’t be able to stay consistent. ⠀ We should rely on discipline. Discipline is built over time. The more you stay disciplined, the easier it becomes. ⠀ Discipline will get the job done even when you don’t feel like doing it. ⠀ I’m a very disciplined person but there are times where I’ll use the tips in the graphic. ⠀ To build up your discipline, start with something small, like making your bed every morning. Do it everyday and commit to it. ⠀ It’s a skill that is transferable to anything. ⠀ Which one of these tips have you used before? ⠀ . . . . . . . #motivationtips #motivated #motivational #workoutmotivation #weightlossmotivation #healthmotivation #healthtips #healthymindset #fitnesstips #weightlosstips


It’s been 2 years since I completed my basic military training. ⠀ It was the toughest and most life changing experience I’ve ever had. I learned so much about myself. The first few weeks were a complete culture shock. ⠀ It honestly sucked, having to march from point to point, waking up early, doing PT every morning, having to obey commands and treating our officers like gods. ⠀ I was the only international recruit there so I was immediately noticed and very easy to be picked out. However, I made friends very quickly. ⠀ The thing that changed me the most when my surgical wound got infected the day before we went out for our 6 day outfield exercise. ⠀ I was sent to the hospital and my doctor told me I had to have a minor operation to remove the puss that built up inside the wound. ⠀ If I went through for the surgery, I would have to be on medical leave for 2 weeks. This meant that I would have no chance of going to officer school and I would have to settle for a logistical/clerical (desk) job for the rest of my service. ⠀ I really didn’t want that. I’ve always wanted to be in a combat vocation. So I asked my doctor if there was another way, and there was. ⠀ He gave me a course of antibiotics and asked me to clean the wound twice a day, everyday. I headed back to camp and headed out to the jungle with my infected wound. ⠀ For the next 6 days, I was in the worst of conditions. I lacked sleep and food, had to wear the same sweat/rain soaked uniform, and was pushed to my physical limit. I made sure I took my antibiotics cleaned my wound everyday. I performed really well over the 6 days and scored highly on the leadership test. I was set to go to officer school. ⠀ Fast forward 4 weeks, I got a message from my officer saying that I’ve been rejected for officer school because of my ‘medical condition’ ⠀ Apparently, my infected wound ruled me out from attending officer training as it would be too rigorous. ⠀ I was pretty pissed off and super disappointed because I completed every test/exercise they gave me with a high score. I worked so hard and I truly deserved to go. My officer told me to keep my head up and try my best in whatever vocation I got. ⠀ Continued below 👇🏼


👇🏼Fat Loss vs Weight Loss👇🏼 ⠀ The drawings in the diagram were drawn by my very talented brother @emmettcoughlan and was inspired by one of my favourite fitness pages @pheasyque ⠀ Do you ever feel like you’re doing everything right but the scale is not moving or has even gone up? 😕 ⠀ Yes I’ve been there and have been very frustrated when this happens. However, once you look at the science behind it and realised that it’s a very normal thing to occur, then you’ll be less stressed when this happens. ⠀ Your weight will fluctuate everyday and may even on an hourly basis. This is why I encourage people to weigh themselves every morning and then take an average measurement at the end of the week. ⠀ When your fat cells lose fat, it will then begin to maintain it’s size by filling up with water. ⠀ This can happen over a day or even a few days. So not seeing the scale move everyday is totally normal. ⠀ You can be losing fat even though your weight is staying the same. ⠀ Once water is released from the cells, your weight will go down. ⠀ Weightloss will come in waves, so be patient and stay consistent. ⠀ Should I collaborate with my brother to do more illustrated graphics? Let me know! 👇🏼 . . . . . . . #fatloss #fatlossjourney #weightlossjourney #weightlosstips #fatlosstips #weightlosshelp #weightlossprogress #weightlossmotivation


GYM TERMINOLOGY ⠀ First, thank you to @roballenfitness for inspiring this post. He has an awesome page with a ton of great info. Check his page out 👊 ⠀ To this day I still hear new Fitness/nutrition terms being used. It can get quite confusing sometimes so that’s why I thought I’d make this little guide. ⠀ There are hundreds of terms out there. If you would like more posts like these, let me know! 👇🏼 ⠀ Would you like to see more gym terms being defined or nutrition terms? ⠀ Additionally, if there are any terms you’re confused about, leave them in the comments below and I’ll try my best to explain 😊 ⠀ Stay healthy, PEACE ✌️- Kyle . . . . . . . . . . . . . #gymtips #workouttips #musclegain #leangains #workoutplan #buildmuscle #teenbodybuilding #teenfitness #gymknowledge #fitnesstips


Don’t take Fitness too seriously. Have fun 🤪 ⠀ After spending the past 3 months with my family and friends as I transition from the ⚔️army to 🎓university, something finally clicked🕺 ⠀ I left home at the age of 15, being away from my family for 6 years and being in the army for 2 years forced me to mature very quickly. I became very disciplined and independent. ⠀ Fitness became a massive part of my life in the past 2 years. Because I lived by myself, my life revolved around my training and nutrition. ⠀ Additionally, my high level of discipline and independence made me obsessed with it. I used to feel guilty if I missed a training session or didn’t track what I was eating. ⠀ However, spending the last 3 months with my family and friends made me realize that I made fitness too much of a priority. ⠀ The relationship I had with my training and nutrition wasn’t sustainable. It was my everything, anything else would be secondary. I became selfish and less sociable. ⠀ My parents have always been my role models. They prioritize family and friends above everything else. ⠀ ✨They’ve reminded me that I shouldn’t take things too seriously all the time and that life comes first.✨ ⠀ These 3 months have helped me see past that. I realized I was too obsessive and that I needed a new approach. ⠀ It’s an approach that I’ve been working on since the inception of this page: ⠀ 📍To live life more flexibly and holistically📍 ⠀ This didn’t happen overnight. I’ve worked on changing my approach for the last 10 months. ⠀ Things finally clicked. I finally feel balanced with life and fitness 😊 ⠀ Don’t beat yourself up over small things like missing a gym session or overeating. Look at the long term and most importantly have fun! Thank you guys for reading. Let me know if you are or have faced something similar 👇🏼 ⠀ . . . . . . . . #sgfitness #havefun #goodvibesonly #fitnessfun


HOW TO GET💩DONE! ⠀ Credits go to @mattmcleod6 for inspiring this post. He has a great page and should definitely check him out. ⠀ The infographic sums up something I read in the past. Since then, I’ve applied this to my work and the results have been amazing. ⠀ It takes me 10-15mins to get into deep focus and that’s where I produce my best work. ⠀ In the caption of the original post, Matt says: ⠀ “In our constant age of distraction, being able to focus and concentrate is increasingly rare. Most people can't even watch a 22 minute show on Netflix without checking their phone. The only way to combat this is to do things with *intention and COMPLETE attention*.” ⠀ This is spot on! + I once saw a guy who struggled to unzip his pants in the toilet because he was trying to simultaneously check his phone 😂 ⠀ If you want to study/work better, create a distraction free environment and get to work! ⠀ Hope you guys liked this post, I thought I’d freshen things up a bit by posting about something not nutrition related. ⠀ Let me know if I should do more posts like this. If you have any topic suggestions, let me know 😊 👇🏼 . . . . . . #productivity #productivitytips #teenhealth #studenthealth #selfhelp #selfhelpbooks #timferriss #selfimprovement


💥WHY YOU’RE NOT LOSING FAT💥 ⠀ It’s easy to become impatient and to get worried why you might not be losing fat. ⠀ Below are a list of the most common reasons why you might be hindering your progress 👇🏼 ⠀ 1️⃣ Get more Sleep! Getting 6-9hrs is crucial for health and optimal functioning. ⠀ 2️⃣Eat more fiber, it helps you 💩 and is imperative for digestion and nutrient absorption. ⠀ 3️⃣ Stay Hydrated! When you’re dehydrated your body retains water and it under performs. ⠀ 4️⃣Fat has 9 calories per gram! Making it the most calorie dense macronutrient. Olive oil has 120 calories per tablespoon! ⠀ 5️⃣ Protein is the most satiating macronutrient and it also boosts your metabolism because of its high thermos effect! ⠀ 6️⃣ Yes doing too much cardio is detrimental for your progress. Do more resistance training and limit cardio to 2-4x per week. ⠀ 7️⃣ Nuts, coconut oil, dried fruit are nutritious but are high in calories! So watch your portions. ⠀ 8️⃣ Are you tracking properly? Be accurate with your calculations. ⠀ 9️⃣ Eating highly processed carbs spikes insulin and thus blood sugar. Eat more complex carbs like potatoes, beans, veggies and legumes. It will keep your blood sugar consistent and prevent spikes of hunger. ⠀ Stay Healthy 💚 Peace✌️- Kyle . . . . #weightlossjourney #fatloss #fatlossjourney #weightlossmotivation #weightlosscoach #weightlosshelp #nutritiontips #fatlosstips #weightlosstips


👇🏼Why I’m Taking A Diet Break👇🏼 ⠀ There are 2 reasons: ⠀ 1)After dieting for 4 weeks, I caught an infection. Increasing my caloric intake to maintenance helped my body recover quickly. ⠀ 2)I’m on holiday with my family. Dieting on holiday will add pointless stress. I’ll most likely be moody and that will ruin the vibes on our family trip. Life comes first, I want to enjoy this time with my family before starting University. ⠀ I’m not trying to get super lean, nor am I in a rush to lose fat. In the past I’ve always taken an aggressive approach to losing fat. I’m trying a slower and less intense approach and It’s been awesome. ⠀ Would you guys be interested if I did a video review of this approach once I finish this cut? Let me know down below 👇🏼 ⠀ Here are some good rules of thumb for implementing diet breaks: ⠀ If you have a high body fat percentage that requires you to diet for more than 3 months to reach your goal weight, then you’ll probably want to plan a 1 to 2 week diet break every 6 to 8 weeks. ⠀ If you have a low body fat percentage and you’re looking to get even leaner, how you use diet breaks depends on how much fat you want to lose. ⠀ If you only need to lose a few pounds, then you could probably suck it up and diet for 6 to 8 weeks to reach your goal. ⠀ If you want to get really lean, then you’ll probably want to take a 1-week diet break every 4 to 8 weeks. That should give you most of the benefits of diet breaks without turning your diet break into a never-ending slog. ⠀ The bottom line is that if you’re willing to make time for a few diet breaks while you lose fat, you’ll probably wind up leaner, lighter, and happier in the final analysis. ⠀ . . . . . . . #dieting #weightlosstips #sgfitness #sgfit #teenhealth #weightlosshelp #diettips


Calculate your daily Calorie Intake. ⠀ There are many formulas you can use online to determine your calorie intake. ⠀ At the end of the day a calorie is not just a calorie. Each individual will process food differently and absorb different amounts of the calories they consume. ⠀ So no matter how ‘accurate’ a formula is, the only way you’ll know if a calorie intake suits your goals is through experimentation. ⠀ The formula given in the graphic is a very rough estimation. However, I do like it because it takes into account your activity levels and your goals. ⠀ After using the formula and finding out your target calorie intake, test it out for 1-2 weeks and monitor how your body responds. ⠀ For example, if your goal is fat loss, after 1-2 weeks of testing out your calorie intake, you notice that the scale doesn’t move. Subtract the number by 150 calories and then test it out for another week or two. ⠀ Be patient, it’s not a race. It took me a few attempts to finally find my maintenance calories. ⠀ I used an ‘accurate’ calculator online to find my maintenance intake but I lost weight after two weeks. ⠀ So I then increased the amount by 150 and managed to maintain the weight I was at. ⠀ Trial and error is the best way. Our bodies are complex and not just about the numbers. ⠀ Monitor how you look and feel after sticking with a certain calorie intake and then adjust accordingly if need be. ⠀ Hope that helps, stay healthy, PEACE ✌️- Kyle . . . . . . #countingcalories #calories #metabolism #musclegain #leangains #nutritioncoach #flexibledieting #dieting #diettips #nutritiontips


Lose Fat Without Cardio!?👇🏼 ⠀ Yes, you can indeed lose fat without doing any cardio. ⠀ If you saw my post regarding the fat loss pyramid, you’ll know that the most important factor for fat loss is being in a calorie deficit. ⠀ A calorie deficit is created when you burn more calories than you consume. ⠀ To create a deficit, you can either eat less, move more, or do both. ⠀ So if you don’t like cardio and don’t feel the need to do it, you will have to be very careful with your nutrition. ⠀ I personally like cardio because it means I don’t have to cut my calorie intake by that much. ⠀ However, if you find it easier to just create a large enough deficit by eating less, than you can indeed lose fat. ⠀ Try starting off with a 10% calorie deficit and then once you hit a plateau increase by 5% and repeat. ⠀ Make sure you listen to your body. I do not recommend consuming an amount that’s below your basal metabolic rate. This can cause health problems. ⠀ You may also need to implement diet breaks to prolong the fat loss process and to prevent hormonal imbalances. ⠀ Would you like me to do a post regarding diet breaks? Let me know 👇🏼 ⠀ Thanks @saltylifts for inspiring this post. . . . . . . . . #cardio #fatloss #fatlossjourney #weightlossjourney #cardioworkout #fatlosstips #weightlosstips #weightlosshelp


💪4 week Fat Loss Progress Check💪 ⠀ You guys have been asking me what my program looks like. So I thought I’d share that in today’s post 👇🏼 ⠀ The first 3 weeks were off to a good start, but then I got a tooth and throat infection which stalled my progress. So the 4th week has been focused on recovering. ⠀ I increased my calories to maintenance, avoided cardio and reduced my training intensity. I’m fully recovered now and excited to get back to my program. ⠀ I train 5 times per week and do 2-3 cardio sessions: ⠀ 1️⃣TRAINING 🏋🏻‍♂️- My split looks like this: UPPER 1, LOWER 1, Rest, UPPER 2, LOWER 2, ABS & DELTS. ⠀ 2️⃣CARDIO 🏃🏻‍♂️- I’ll do 15-20 mins of intervals on a treadmill. I’ll jog at 10km/h for 1 min, then run at 15km/h for 1 min, and repeat until 20 mins is over. ⠀ 3️⃣NUTRITION 🍎 - I’m currently eating an average of 2,300-2,400 calories. I only track my protein intake which is around 200g. Additionally, I follow the 80/20 rule which consists of getting 80% of my food from whole food and 20% of my food from ‘treats’ ⠀ Overall I’m happy with the progress. I’m currently at 73-74kgs at around 12-13% bodyfat. I’ve got 3-4 weeks left, looking to drop to 9-10% bodyfat. ⠀ Now that I’m fully recovered from my infection, I’m ready to increase the intensity 😊 ⠀ If you would like help setting up your fat loss plan and staying accountable, send me a DM 😊 ⠀ Also, I mentioned recently, that I’ll be making a YouTube series. With all the travel and stuff going on right now I have to post pone it. I’ve got the footage, I’m just really slow at editing 😩 ⠀ Sorry for the delay. My YouTube channel is “Kyle Coughlan”, it would mean a lot if you subscribed 😊 ⠀ ⠀ . . . . . . . #sgfitness #sgfit #weightlossprogress #fitnessprogress #weightlossprogram #weightlosscoach


👇🏼Fat Loss & Meal Frequency👇🏼 ⠀ Fat loss is the most common topic I get asked to post about. Many of you guys ask me how many meals you should eat per day to lose fat. ⠀ There’s a lot of information on the internet and it can get quite confusing. ⠀ Some resources say eat 5-6 meals per day, some day eat only 2 meals per day. ⠀ The truth is that meal frequency doesn’t hold much importance when it comes to losing fat. ⠀ The main driver for fat loss is a calorie deficit. You create a calorie deficit by eating less than you’re burning. ⠀ Your TOTAL daily calorie intake is more important than the amount of food you eat. ⠀ So find out the amount of calories you need to be consuming to lose fat, and then split that over the amount of meals you would like. ⠀ Remember, consistency over perfection there’s no ‘perfect’ amount of meals you should be eating. ⠀ Eat how ever many meals you require to keep you consistent with your calorie intake. ⠀ The amount of meals you eat can even change everyday. Some days I have 3 meals and some days I have 6! ⠀ Being too restrictive prevents long term and sustainable progress. ⠀ If you would like to learn how to create a sustainable system you can read my free ebook or DM me if you are interested in a coaching service😊 ⠀ How many meals do you eat per day? ⠀ ⠀ . . . . . . . . . #mealprepsunday #fatloss #fatlossjourney #fatlossfood #weightlossmeals #mealprep #mealplan #caloriedeficit #flexibledieting #weightlosstips #dieting #diettips


⏩ SWIPE FOR 2 RECIPES ⏩ ⠀ MAKE OVERNIGHT OATS! ⠀ I posted these back in June and there were typos that I’ve now fixed! ⠀ I’ve gotten a few DMs asking me for some easy to make healthy recipes, if you’d like me to make more of these, let me know in the comments 👇🏼😊 ⠀ From my previous post - Reasons why you may want to try it out: ⠀ 💚They’re easy to make. (Use rolled oats, not instant oats). ⠀ 💚Easily customizable to your preferences. ⠀ 💚Super convenient. ⠀ 💚Incredibly Nutritious. Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. ⠀ 💚Oats are rich in Antioxidants. Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and have anti-inflammatory and anti-itching effects. ⠀ 💚High in good fiber. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness. ⠀ 💚Heart Healthy. Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. ⠀ 💚Improve insulin sensitivity. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels by slowing digestion and the release of sugar into the blood. ⠀ What are you waiting for?! Stay Healthy! 💚 Peace ✌️ - Kyle ⠀ ⠀ . . . . . . . . #sgfitness #oatmeal #oats #overnightoats #proteinoats #healthymeals #healthyrecipes #healthyrecipe #healthtips #musclegain #fatloss #fatlossjourney #highprotein