u/krup1917

I’m currently at my house in São Paulo, Brazil, and the food tastes so much better here compared to the US.

I buy my tofu from a Japanese family who makes artisanal tofu at home, it’s the most delicious tofu ever!!!

For lunch, I’m having the same tofu I’ve been eating almost every day for the past 15 years: drizzle some olive oil in a nonstick pan, then season the tofu with salt and dry spices like smoked paprika, cumin, Mrs. Dash Onion & Herb, oregano, onion powder, and garlic powder. Do the same on both sides, and that’s it! Ready in 5 minutes.
Rice, lentils with vegan sausage, collard greens, a bit of farofa, and a side salad 🌱

Gained 2 kg in July, currently at 64 kg / 141 lbs.
Training 5 days a week (3 lower-body days, 2 upper-body days).
1 cheat meal a month.
I’ll probably start cutting around October.
Coach & consulting team: workout routine + nutritionist:
@feehzanfra / @teamzanfra

Current weight: 141 lbs (64 kg)
Height: 5’3” (1.61 m)
Coach: @feehzanfra

My grandma’s Spanish Tortilla (Vegan Version)
Ingredients
3 medium yellow potatoes, peeled and thinly sliced
1 onion, sliced into half-moons
1 box (16 oz) Just Egg
2–3 green onions, thinly sliced
Olive oil
Salt and black pepper, to taste

Instructions

Prep Time: 20 minutes

1. Peel the potatoes and slice them into very thin slices.
2. Slice the onion into half-moons, but slightly thicker than the potatoes.
3. Heat the oil in a skillet over medium heat and cook the potatoes and onion until the potatoes are tender.
4. Remove the potatoes and onion from the skillet using a slotted spoon and set aside.
5. Pour the entire box of Just Egg into a large bowl.
6. Add the potatoes and onion to the Just Egg mixture and season with chives, salt, and pepper.
7. Mix well to combine.
8. Heat a skillet (preferably nonstick) with a small amount of oil and pour in the mixture.
9. Cook over low heat until the bottom is golden brown and set.
10. Carefully flip the tortilla and cook until the other side is golden brown.
11. Serve warm or cold

Absolutely delicious!

Another video of my cat Lorena, who will turn 19 in October, during her weekly physiotherapy session at home.
Our veterinarian comes to our home every Monday for a one-hour session. The goal is to keep Lorena active and improve her strength and balance. She currently has no mobility issues, but given her age, her primary veterinarian recommended physiotherapy to help her age as comfortably and healthily as possible.
For context, we’re in Brazil, where veterinary physiotherapy is a recognized specialization that veterinarians can pursue after earning their veterinary degree.
It’s important to note that there are many different physiotherapy treatments for different conditions, so what works for Lorena may not be the right approach for every senior cat. Her treatment plan is tailored specifically to her needs.
Her sessions currently last about an hour. She starts with a warm-up circuit, then moves on to balance and mobility exercises. At the end of the session, her physiotherapist uses an electromagnetic tunnel to help with pain management and inflammation.
We’re incredibly happy with the results so far. Lorena enjoys her sessions and absolutely loves Dr. Leticia Yumi ❤️

Trying to improve after last week’s tips from the community. Thanks, u/TVPbandit23 for the advice and the belt recommendation, it definitely makes me feel more stable!

Still have a lot to learn, but I’ll keep practicing my sumo deadlifts every Sunday until my routine changes!

No matter how much I trained, I was never able to get a flat abdomen until I started working with my coach about 3 years ago. He identified that I had abdominal diastasis. This wasn’t caused by pregnancy, I’ve never been pregnant and was actually extremely skinny before I started lifting weights. Even back then, my abdomen always pushed outward.

My coach had me start doing stomach vacuums every morning on an empty stomach, usually around 5 reps. After about 8 months, we started noticing clear improvements. My abdominal muscles gradually moved inward, and my waist became smaller as well.

I find it much easier to do them lying down than standing up. I still don’t have the crazy core control some people have where they can move their abdominal muscles around, but stomach vacuums have helped my diastasis tremendously.

Has anyone else here had similar results? Any tips or recommendations?

I know we’re already halfway through the year, but I’m new here!

We have a challenge up on Gym Rats called the Bolchefitness Challenge II. This is our second challenge on Gym Rats, it started on January 2 and will run through December 31.

We currently have around 90 comrades participating, and anyone is more than welcome to join!

https://share.gymrats.app/join?code=EWLKISBX

I’m 5’3 (1.61m) and currently 137 pounds (62kgs)
Coach: https://www.instagram.com/feehzanfra

I was switching between Banza and Veggiecraft, but I tried Brami pasta a few weeks ago and really liked it. I ended up buying it in bulk (8 units), $2.83 for a 340g box.

Coach: https://www.instagram.com/feehzanfra

She loves her doctor, and she loves exercise day!

She works on her balance and coordination and ends each session with an electromagnetic tunnel treatment. She’s been doing these sessions once a week for the past 6 months, and they’ve improved her mobility immensely.

She started jumping onto places she couldn’t reach before, and she’s become so much more agile and strong!

UPDATE:
Quick update since a lot of people have been asking about Lorena’s physiotherapy!

We’re in Brazil, where pet physiotherapy is a specialization that veterinarians can pursue after earning their veterinary degree. Some veterinary clinics offer physiotherapy services, but we hired Lorena’s physiotherapist to come to our home. Lorena is 18 years old (almost 19!), and we try to avoid taking her out whenever possible to keep her stress levels low.

It’s important to note that there are many different physiotherapy treatments for different conditions, so what works for Lorena may not be the right approach for every senior cat. Her treatment plan is tailored specifically to her needs.

Her sessions currently last about an hour. She starts with a warm-up circuit, then moves on to balance and mobility exercises. At the end of the session, her physiotherapist uses an electromagnetic tunnel to help with pain and inflammation.

We’re incredibly happy with the results so far, and most importantly, Lorena genuinely enjoys her sessions! 🥰

My coach: https://www.instagram.com/feehzanfra

Working on my form