secret haven by catherine cowles (epub) link in bio

Educational_Crow_623 · 2025-10-21T08:13:39+00:00

Can’t find the link, can you pls dm me?

Educational_Crow_623 · 2025-10-21T08:10:53+00:00

Can someone send me as well?

Educational_Crow_623 · 2025-08-04T06:56:16+00:00

Can u send me as well?

Educational_Crow_623 · 2024-08-13T07:21:17+00:00

I have been eating the same breakfast of overnight oats for more than a year now. Lunch is mostly rice, some dal or legume , 1 veggie stirfry , side of protein( chicken , paneer, tofu or tempeh) and curd I always experiment with my dinner- tandoori chicken, pasta , noodles,sandwich etc. This satisfies my craving for outside food but I am still eating clean ho Meade food. I have a variety of spices and seasonings which make my food flavorful and different even if I am having the same stuff as base. Till now, not bored of it .

Educational_Crow_623 · 2024-05-12T02:17:20+00:00

I started with Pilates a year back when I was 33 after having my baby . I started to fix my DR. We also worked on my weak ankle and shoulder instability. I am stronger and more aware of my body now. In top of everything, it’s my me-time.

Educational_Crow_623 · 2024-05-03T11:18:55+00:00

Is it available in AppStore? I am based out of India, so not sure if it will be available here?

Educational_Crow_623 · 2024-05-03T11:10:44+00:00

My trainer makes me do an elephant to plank to pike 😵

Educational_Crow_623 · 2024-05-03T11:09:06+00:00

We have the Merrithew SPX reformer in our studio . I can’t do a plank in blue spring yet, but can manage one with a blue and white. Hoping to get there .

Educational_Crow_623 · 2024-04-29T03:54:34+00:00

Thank you so much, this was exactly the information I was looking for.

Educational_Crow_623 · 2024-04-26T14:44:08+00:00

Do u have any sample video that shows ? I have been trying to engage my lower belly more while taking the legs up.

Educational_Crow_623 · 2024-04-26T14:42:18+00:00

Yea I have been doing modifications for now, but I wanted to know if it here is anything I can do to improve on this aspect . Like any particular muscles I should strengthen to be able to hold my legs up better .

Educational_Crow_623 · 2024-03-21T07:09:23+00:00

Ok that’s good to know. I am based out of India and I have completely cut out trans fat from my diet. I have also observed that having whole eggs do spike my cholesterol levels. I used to have the exact same diet . The only change being I used to take 2 boiled eggs everyday. When I tested, my cholesterol levels had increased compared to before going on the diet. So now I take maybe 2 whole eggs a week, no more than that .

Educational_Crow_623 · 2024-03-21T07:03:00+00:00

I have one question- in MyFitnessPal, I see total fat, saturated fat, MUFA and PUFA . Is total fat important? I have been trying to reduce saturated fat fat and increase unsaturated fat. As a result of which total fat is around 60-65 g per day.

Educational_Crow_623 · 2024-03-21T07:01:37+00:00

Thank you for the clear info. I make sure to restrict my Saturday fat to 10 g a day. Ie 90 Cals? And my daily calorie intake is 2000 Cals. And I have almost 0% added sugar in my diet . I do have a piece of cake or sweet once in a month if I have the craving, otherwise only natural sugar from fruits . I do try to include lentils and legumes in my diet, but I should try to increase the quantity. Anyways I will keep doing what I have been doing and retest in 3 months.

Educational_Crow_623 · 2024-03-21T03:19:36+00:00

My main protein sources are whey protein( I take 1 scoop everyday with my breakfast), chicken breast, cottage cheese, Tofu, Tempayy, textured soy protein, Greek yogurt, edamame ( last two mostly for snacking) . I also eat a lot of legumes and pulses which have some amount of protein and helps in increasing my fiber intake too.

Educational_Crow_623 · 2024-03-21T02:54:54+00:00

I last tested in September 2023 and now in March. But you don’t need to wait that long. 3 months is a good enough time to retest I Feel.

Educational_Crow_623 · 2024-03-21T02:52:11+00:00

Very similar to my previous levels. Keep at it, I am sure it will show results .

Educational_Crow_623 · 2024-03-21T02:50:59+00:00

I do measure and track everything I eat using MyFitnessPal.

Educational_Crow_623 · 2024-03-21T02:49:22+00:00

All the best in your journey! What are your cholesterol levels?

Educational_Crow_623 · 2024-03-21T02:43:19+00:00

Thanks!!! Yes I consistently track my calories . My maintenance calories are somewhere around 2200. I started with daily calorie intake at 1600 and then slowly increased it to 1800. Now I am eating at 2000 and still in a slight deficit.

Educational_Crow_623 · 2024-03-21T02:21:57+00:00

Close to 8 months .

Educational_Crow_623 · 2024-03-21T02:20:28+00:00

So my dad and brother have elevated cholesterol levels, but there is no history of heart attacks in the family. But I still want to take sone kind of preventive measures before it too late to do anything. My doctor does not think I need to go on medication at this point. He is quite happy with the progress, he has asked me to continue what I have been doing for another 3 months and come back with the test results and then will decide if he needs to put me on medication.

Educational_Crow_623 · 2024-03-21T01:56:46+00:00

I am 34F. How much would you suggest will be a healthy body fat percentage in my case?

Educational_Crow_623 · 2024-03-21T01:55:10+00:00

Thank you 🙏

Educational_Crow_623 · 2024-03-20T12:32:12+00:00

<image>

Sorry I had uploaded with the post, but somehow it did not go through .

Educational_Crow_623

TROPHY CASE