Feri Pilates

08/15/2026

3 easy breakfast plates that have been on repeat lately 💛 balanced, filling, and high in protein without making breakfast complicated.

1, 2, or 3?

08/14/2026

As a physical therapist and Pilates instructor, I’ve worked with so many people at different ages and seen firsthand how the way we move today shapes the way we live later.

Pilates helps build control, balance, mobility, and a strong foundation. Strength training protects our muscles, bones, and independence. Even simple habits like walking and stretching can make a lasting difference.

Exercise isn’t only about changing how your body looks today. It’s about being able to move freely, feel strong, and continue doing the things you love as you get older.

The goal isn’t just to live longer. It’s to stay capable while you do. 🤍

08/13/2026

Marry Me Shrimp Pasta - creamy garlic shrimp in a rich sun-dried tomato Parmesan sauce. Alwaaays a hit and ready in 30 minutes✨

Ingredients (Serves 2–3):
For the shrimp
* 12–14 oz / 350–400 g shrimp, peeled & deveined
* 1-2 tsp oregano
* 1-2 tsp paprika
* 1 tsp garlic powder
* Salt & pepper, to taste
* Chili flakes, to taste

For the sauce
* 2–3 garlic cloves, minced
* 1 shallot, finely chopped
* ⅓ cup / 100 ml dry white wine
* Splash of pasta water
* 1½ cups / 350 ml heavy cream
* 1 tbsp tomato paste
* 1 tsp paprika
* 1 tsp oregano
* ½ cup / 50 g grated Parmesan
* ½–¾ cup / 100–150 g high-quality sun-dried tomatoes, chopped
* Fresh thyme (optional)
* Chili flakes, to taste (optional)
* Pasta of choice

Instructions:
1.          Cook pasta in salted water until al dente. Reserve a splash of pasta water, then drain.
2.          Season shrimp with oregano, paprika, garlic powder, salt, pepper, and chili flakes. Sear in a hot pan for 1–2 minutes per side until just cooked. Remove and set aside.
3.          In the same pan, sauté garlic and shallot until soft and fragrant. Stir in tomato paste and cook for 1 minute.
4.          Pour in white wine and let it reduce for 2–3 minutes.
5.          Add heavy cream, paprika, oregano, chili flakes, fresh thyme, and sun-dried tomatoes. Simmer for a few minutes until slightly thickened, then stir in Parmesan.
6.          Add pasta and a splash of pasta water, tossing until the sauce is creamy and coats everything.
7.          Return shrimp to the pan, toss gently.

Serve immediately and enjoooy 🫶

Recipe Credit:

08/10/2026

🙃

08/09/2026

a slow, sweet morning

08/06/2026

these two plates are only about 60 calories apart.

but look at the difference:

the first plate is built around lean protein, eggs, potatoes, and vegetables. with around 68g of protein, it will likely keep you fuller for longer, support muscle recovery, and make it easier to build a balanced meal around your goals.

the second plate is still made with nutritious foods, but most of its calories come from nuts and dark chocolate, which are much more calorie-dense. it has more than double the fat and only around 13g of protein, so the calories add up quickly without providing the same level of fullness or muscle support.

this does not mean the second plate is “bad.” it simply serves a different purpose.

calories tell you how much energy is in a meal. macros help explain how that meal may support fullness, muscle, recovery, and your overall goals.

this is exactly why i created my balanced plates breakfast & brunch ebook. every recipe is high in protein and includes full calories and macros, so you do not have to guess.

30 balanced recipes. all macros calculated. link in bio 🤍

08/05/2026

Both of these plates are around 180 calories, but they’re very different nutritionally.

🥚 Whole eggs
• Contain high-quality complete protein.
• The yolk provides most of the nutrients, including choline, vitamin D, vitamin A, B12 and healthy fats.
• They’re one of the most nutrient-dense foods you can eat.

🤍 Egg whites
• Almost pure protein with very few calories.
• They contain virtually no fat, making it much easier to increase your protein intake without dramatically increasing calories.
• That’s why many people use them during a fat-loss phase.

Here’s something most people don’t know:

Even though egg whites contain more protein per calorie, research suggests that whole eggs may stimulate muscle protein synthesis more effectively after resistance training than the same amount of protein from egg whites alone. Researchers believe the vitamins, minerals and fats naturally found in the yolk may contribute to this effect.

So… which should you choose?

✔️ Want to maximize nutrients? → Whole eggs.

✔️ Trying to keep calories low while increasing protein? → Egg whites.

✔️ Want the best of both worlds? → My favorite option is 2 whole eggs + extra egg whites. You get the nutrients from the yolks while boosting protein without adding too many calories.

Remember:
No single food makes or breaks your progress. The best choice is the one that helps you stay consistent with your goals.

08/04/2026

08/03/2026

✨balanced plates ✨

click the link in my bio for more