17,137 posts

Keep your squats low and your protein high. #gains
Today was NUTS - between calls, coaching, building new workouts, chatting with my brand new clients, AND having a cold 😔🤧, I've been going non-stop and just couldn’t bring myself to cook... . SO, I grabbed Subway & enjoyed every bite guilt-free. 👋🏼 . One of the best things about my program is I KNOW you're busy too and don't want your entire life to revolve around weight-loss... . Maybe you work a full time job Maybe you're in school working towards a degree Maybe you're a stay at home mom . Whatever your lifestyle and no matter how busy you are, this program WILL work for you. . When you sign up, you not only get your custom nutrition goals and 150+ recipes, I also send over my Macro-Friendly Takeout Guide so that you can still be working towards your goals, even when you've been working for 12 hours and don't want to even LOOK at the kitchen 🙅🏻‍♀️ YUP, I got your back, gf. . I lost 45lbs while working 70hrs a week AND going to school, so I'm your proof. 🙋🏻‍♀️ It's possible and I'm here to show you how. I'll build your plan, I'll give you all the tools, and I'll coach you through the entire process. . And YES, I approve of Subway, Chipotle, KFC, Panda Express, Chick-Fil-A, and anywhere else you can think of. We make it work 'cause I'm not a regular coach, I'm a cool coach 😎😆 . . . . #liakinn #slaywithLK #leanlikelia #motivation #fitnessmotivation #inspiration #fitnessinspiration #fitspo #diethelp #weightlosshelp #positivity #selfhelp #selflove #loveyourself #selfconfidence #healthymind #healthybody #bodypositivity #mealplan #recipebook #macros #macrofriendly #fulldayofeating #cookbook
Why is your Metabolism Slow? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) NEAT (how much you move outside of exercise) often decreases when we are in a caloric deficit. This is typically to help conserve energy. The greater the deficit the more lethargic we are which can make it seem like your metabolism is slowing down. This can be fixed (to some extent) by being diligent about how much you move throughout the day (get more steps in). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) For every pound you lose, you will also burn fewer calories because it takes less energy for your body to function. If you have lost a lot of weight and haven't adjusted for it with your calories then you might feel like your metabolism is slow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3) When you eat fewer calories you will burn fewer calories digesting food as a result. This isn't a huge difference by any means but with all these other factors combined it adds up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4) You are probably eating more food than you think. This point is heavily supported by the research that we tend to underestimate the size of our portions. Dietitians even estimated that they ate 200 fewer calories than they actually did. Those who weren't trained in nutrition ate over 400 more calories than they estimated! This can be the difference between losing weight and even gaining weight in some cases. This is why we use hand portions in our new program (shameless plug). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss #weightlosstips #weightlossfood #calories #caloriecount #caloriedeficit #caloriecounting #countingcalories #losingweight #lowcalorie #lowcalories #dieting #diettips #dietfood #diethelp #ifitfitsyourmacros #flexiblediet #fitnessfood #fitnesstips #fatburning #fitness #cleaneating #cleanfood #iifymmeals #fatloss #fatlosstips #fatlossjourney #fatlosshelp #weightlosshelp #weightlossjourney
🔥Barbell hip thrusts!!!! Setup included. 🔥💪 They will improve both the strength and size of the glutes!!. . ➡️t’s really important that your body functions as a unit ➡️make sure that your core stays braced, your spine stays neutral, and no jerky movements. ➡️ knees and ankles perpendicular ➡️push through heels ➡️ initiate with glutes and squeeze them like they owe you money and there's peanuts between your ass cheeks and you want to make some mayvers for backup . . It’s better to do this properly at a lower weight, than to use a higher weight and risk form and put the load on other muscles. _____  Take a deep breath in, then exhale all the air out through your mouth and brace your core. . Drive through your heels and squeeze your glutes to lift your hips and thrust thrust thrust . Come down smoothly, with your core still braced.
Fun Fact #40 • Drowning in Water • Is this how you feel getting your 8 cups of water a day. We have all heard about this “rule.” While it is a good standard to follow, we are not all in need of the same amount of water. 8 cups may not be enough for some people. Water is crucial to your body for nearly every chemical reaction that takes place, but too much can be detrimental as well. Additionally, water is in everything that you eat and drink. Your diet will also adjust your water needs. • Follow this for an easier time in life; Drink water until your urine is light yellow. After that, you are in the no swim zone • Need someone to help you set your boundaries and goals with weight loss? Contact me directly to get started getting into the shape you’ve always wanted or for more information!
Do you drink your calories? ⠀ ⠀ Guilty! 🙋🏻‍⠀ ⠀ I do indulge in a calorie dense drink in some fashion, but I'm not talking alcohol, milkshakes or even cokes (yes I'm southern & every soda is a coke). 😂⠀ ⠀ I'm talking about a daily habit that's a healthy habit, but could be causing you weight gain & sluggishness if you aren't careful.⠀ ⠀ I'm talking smoothies.⠀ ⠀ Yes, these beauties can be Wonderful & all things great, but did you know they could be not so good for you? (We all know the chains than sell smoothies, but have almost a day's worth of your calories) ️😉🤦🏻‍⠀ ⠀ If you're wondering how in the world your smoothie could be doing you more harm than good (and homemade too, not just ones you buy) , check out my latest blog post (Link in Bio 👆🏻👆🏻👆🏻) where I let you know how/why along with some other reasons your healthy eating can be holding back your weight loss.⠀ ⠀ PS. Tomorrow you'll see a Beaut of a smoothie that IS healthy!⠀ ⠀ #livinghealthy #healthyweightloss #mindfuleating #transforminglives #fuelyourbody #intuitiveeating #nevergiveup #dontquit #thenewhealthy #changeyourhealth #transformyourhealth #weightlosssuppot #weightlossmotivation #healthychanges #healthylifestyle #healthyliving #weightlosstips #weightlosshelp #weightlossmotivation #diethelp #nutritiontips #weightcontrol #caloriecouting #countingcalories #caloriesincaloriesout #whatyoueat #healthcoach #transformationcoach #personaltrainer #nourishtoflourishcoaching
Who else has particular foods that keep kicking you out of Keto?! Sometimes I legitimately can’t resist the temptation and I talk myself into cheating 😭😭 .... and then take a few days to get BACK into Keto (which brings on fatigue starting Ketosis again).... then repeat!!! Omg! Help me guys lol #keto #ketofail #ketohelp #ketosis #ketogenic #macros #sugarhelp #detox #health #lowcarb #lowcarbdiet #ketodiet #diet #diethelp #weightloss #highfatlowcarb #hflc #ketogenicdiet #weightlosssupport #chipsandsalsa #ketocheats #dietcheat #carbcycling
Confession- first time I’ve EVER made Brussels sprouts!! Not kidding.🤷‍♀️I SUCK in the kitchen! I would seriously eat microwave pizzas all day if I didn’t have this meal plan & a community of chicks who support me.👭💞 I did it! All grownsed up!🤘🏼
I had this sensational feast on Sunday evening. It was absolutely delicious and SO filling! Best of all, it was extremely healthy, high in protein and low in fat. A portion of lasanga in one of my fave restaurants (much smaller than the serving here in 792 cals 😲), mine has 225 cals and it's HUGE. A regular taco fries in Supermacs has 601 calories. Mine are nicer, a lot bigger and only have 390 cals. The whole meal below had 615 cals, a whopping 61g of protein and a fraction of the fat in either one of the options listed above. (There are 778 more cals in a regular lasanga and taco chips than in my meal). To make: For a full dish of the lasanga (serves 4, I made 4 individual servings this time): ■ Cook a pack of 4-5% lean mince in a saucepan (400g). When it browns, add garlic, chopped onion, mushrooms (any other veg you want) and a tin of tomatoes. ■ Add basil, parsley, garlic to season. ■ Add the meat to a lasanga dish. ■ Add two Bfree wraps over the meat instead of pasta (trust me it works 👌). The Bfree wraps only have 99 calories or use the Fitzgerald's orange packet ones that are 120 calories. Some wraps can contain over 200 calories so choose carefully. ■Top with 80g of quark and 40g of mozarella. Put it in the oven for 10-15 mins to allow the cheese to brown. For the taco fries: ■ Cut up 200g of potatoes into wedges. Rinse under water. Put in the microwave for 10 mins to soften. ■Spread out over a dish. Spray with 1 cal spray and season (I use the Swartz chips seasoning). ■Cook in the oven at 180 for 10-15 mins until they brown and then add to a dish. ■Top with 100g of mince (cooked as above), 10g of quark and 10g of mozarella. #iifym #flexibledieting #healthy #myfitnesspal #macros #diet #fatloss #diethelp #weightlosshelp #fatlossfood #cleaneating #fitfam #dietfood #dieting #gym #fitness #fitfood #fitchicks #fitspo #weightlossmotivation #easyrecipe #fakeaway #transformation #irishfitfam #healthyliving #slimmingworld #weightlossjourney #weightlosstips #weightlossmotivation
High calorie snacks for you looking to gain muscle by @maxnottfit .😋 ・・・ 😓 For skinnier guys with a higher metabolism who are looking to bulk up, the adjustment to remaining in a calorie surplus consistently can be a real challenge 😰 • ✅ Fortunately, plenty of snack-able foods can make it a lil bit easier 😬👌🏼 • 👊🏼 My typical recommendations are nuts and dried fruit—both have a substantial amount of calories per serving, and their servings are incredibly easy to mindlessly load up on 🔥 • 🌯 Options like Chipotle (or other chain restaurant) burritos and homemade shakes are great because you can simply opt to friggin load those suckers with ingredients 😭 Both taste phenomenal and go down the hatch no problemo 🙏🏻 • 🥑 While plenty of fruits are super low-cal, there are also plenty on the higher-cal side. Snack on these and get some more nutritious value from the calories you're loading up on 👍🏼 • 🍟 Finally, if you can be flexible on a cut, then you can DEFINITELY be flexible on a bulk 😁 You should aim to get most of your calories from cleaner sources, but nothin wrong with a slice of 'za or some fries here and there 🤤🍕 • 💪🏼 Growth requires having enough fuel in the tank ⛽️ Getting a nice bang for your buck while you're fillin up that tank is optimal, so SAVE this post if you found it useful, and load up on that premium next time around 😎 • • • • • #bulk #bulkingszn #buildmuscle #gainweight #weightgain #massgainer #liftheavy #doyouevenlift #doyouevenliftbro #strength #size #strong #bodybuilding #fitness #gymtips #gymhelp #gymadvice #diethelp #diettips #dietadvice #calories #bulkup #macros #iifym
Holy 🔥🔥🔥 Tag someone who needs to see this transformation 👇🏼 . This girl is just like you. She was right where you are. She was afraid to start. She was afraid to fail. She was afraid that she would forever be overweight. . But she DID IT. She's still working towards new goals but she's wearing clothes she never thought she'd wear, walking with her head held high, and motivated to keep going because of everything she's already accomplished 💪 . Set a goal. Commit to the plan. Trust the process. Love yourself every step of the way. . With those 4 things, you're guaranteed to succeed. Promise. 💕 If you're serious and willing to make those 4 commitments, I want to be your coach. Let's change your life forever. ✨ . . . . #liakinn #slaywithLK #leanlikelia #motivation #fitnessmotivation #inspiration #fitnessinspiration #fitspo #diethelp #weightlosshelp #positivity #selfhelp #selflove #loveyourself #selfconfidence #healthymind #healthybody #bodypositivity #loveyourbody #bodypositivemovement #mentalgrowth #youcandoit
How many meals should you eat per day for fat loss? Check out this post by @kyle.coughlan 👇 @Regrann from @kyle.coughlan - 👇🏼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?
It's very easy to get caught up in trends. Especially with regards to nutrition. Intermittent fasting falls in the trend category. That's not saying that it's not effective, but it's a hot topic right now. Just like any other diet, to be successful in losing body fat, you need to be in a calorie deficit. That can't be stated enough. For example, say you need 2000 calories a day to lose weight. You don't eat until lunch time. There's 500 calories give or take. Then there's snacks and dinner. Maybe you hit 1500 by the time dinner rolls around. Cool. What are you eating after dinner? Are you gorging? Do you have a solid cut off time for eating? The point is, you can fast all you like. If you end up eating 2500 calories during your eating window, you're not going to lose fat. It is not magic. You still need to be mindful of your intake. Its just a little easier to do so because you're skipping a meal or two. Agree? Disagree? Let me know below 👇 • • • • • #intermittentfasting #fasting #leangainsmeals #leangains #52diet #ifitfitsyourmacros #fitmeals #if #flexibledieting #keto #iifym #lchf #macros #weightlosstips #eatsmarter #weightloss #fatlosshelp #diettips #diethelp #howtolosefat #weightlossprogram #torontogym #personaltrainertoronto #itrainonline #trainerize #fatlossjourney #fatlossprogram #losefatnow
Follow - @bodysmartfitness . Tag an ice cream lover, hit save and stay informed on these lower calorie alternatives 🔥 - - Awareness of calories consumed in accordance with relevant calorie balance defines body composition. In simple terms, any food can be consumed if the overall calorie balance supports the goal. Even tubs of ice cream. Even pints of lard. Even 18kg of broccoli. Though the latter two are clearly obscene... - - Ice cream is a highly palatable food. It’s inclusion of both sugar and fat make it a calorie dense energy source. Like all other foods which resemble these characteristics, if portion size is regulated in a supportive manner to the goal it can still be consumed in support of that goal. - - The problem occurs when portion size does not connect with the goal - thus adherence to the goal is compromised. The concept of the ice cream tub, the proverbial removal of it’s lid to encounter thousands of calories in one small space, does open the possibility of excessive consumption. One more spoon naturally becomes 16 - and why not because ice cream is f*cking scrumptious. - - In recent times there has been an influx of lower calorie pseudo ice creams enter the market - their USP is presumably something similar to the description above. Their tubs are similar in size to e.g Ben & Jerry’s, but they contain considerably fewer calories. Therefore one’s desire to consume a whole tub of ice cream can still materialize, but this time at a significantly less caloric worth. - - Highly palatable, calorie dense foods do not cause individuals to become overweight/obese. But overuse of them may contribute. Naturally, a similar tasting, lower calorie alternative allows one the same enjoyable experience without intense energy consumption. For that, they may be an easy solution to a potentially goal castrating problem 🔥🙂. - - Which one is your favourite? - - Credit - @thefitnesschef_ #thefitnesschef #icecream #halotop #oppoicecream #calories #caloriedeficit #icecreamlover #lowcalorie #fatloss #eatsmart #icecreamtime #halotopicecream #nutritioncoach #fatlosshelp #fatlosscoach #diethelp #caloriecounting #fridaytreat
Regrann from @sam_xceedfit - 🥗I know I bang on about consistency a lot, but it’s because it’s that important to long term health and happiness. Of course, there are dietary plans where you may go a bit more ‘extreme’ to elicit and certain goal, but these either, aren’t maintainable, or they are purposely programmed for the short term . . 🍪As this post suggests, I rather one of my clients has a nutrition plan, that’s flexible, enjoyable and easy to follow for 52 weeks of the year, even if it’s not 100 perfect all the time, then an unsustainable plan that they keeping giving up and starting again every month! . . 🍣For 95% of people, progress takes time, which means, as a coach, I have to educate and prepare my clients for the long term. Now of course, it doesn’t mean we can’t have smaller goals along the way, but many people come to me with years of bouncing back and forth between diets and weight gains/losses. It’s my job to help them find consistency and make sure their impending results last for life . . ❓Drop your questions below and feel free to share this post 😀 . . 👉If you want new Diet Plan that you can start right away, it’s Stage 1 of my 5 Stage Fat Loss Blueprint. Download your free copy by clicking the link in my bio! 💪 . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed - #regrann
. . 👉Naughty by Nature put out a provocative song in the 90’s titled O.P.P, but I love using the acronym “OPP” when it comes to eating off “other people’s plates” 😂. . . 👉When you are in the process of fat/weight loss, and are confronted with extra plates of food from your friends/kids/spouse/partner/girlfriend/boyfriend - it’s always best to keep your hands to yourself!! . . 👉One thing to ask yourself is, “Did I order this?” If the answer is no, then don’t eat it or drink it. It’s not for you! . . 👉Have trouble throwing away uneaten food because it feels like wasting? If you are at a restaurant - take it home for a second meal, give it to a homeless person on your way home, or compost it when you get home. Remember, if you are eating food that you don’t need, you’re still wasting it. . . 👉So - who’s down with OPP? Not you! Stick with what you ordered (or cooked)!
You are what you eat and how you eat 💯 Let's help you snapback, regain your confidence and slay in any dress of your choice in 4, 8 or 12weeks. Call/WhatsApp 08155880554 Or send a dm. We've got you 💯 All locations covered 🌍🌍🌍 . . . #healthylifestylewithchigo #passionforhelpingothers #personaltrainernigeria #nigeriafitness #fitfamng #fitnessuae #flattummy #gains #healthylifestyle #weightloss #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #caloriedeficit #caloriesinvscaloriesout #burningcalories #diethelp #nutritiontips #nutritioncoach #nutritionfirst
ППШНОЕ МЕНЮШКА! Доброе утро ☀️ мои няшки! Вторник - после тренировочный день, это день отдыха и восстановления! Не забудь про сон 💤 бодибилдера. Соблюдаем в точности, и кушаем каждые 2 часа!!!! ⠀ ЗАВТРАК Овсянка 50 грамм ( сухой вес) Яйцо 🥚- 3 белка и одно целое . Я предпочитаю омлет с 🌶. Молоко 🥛 обезжиренное , но натуральное. ⠀ ПЕРЕКУС Индейка/ куриное филе 100 гр Хлеб цельно-зерновой/ безуглеводный 2 кусочка ⠀ ОБЕД Овощное рагу Индейка/ курица 150 гр ⠀ ПОЛДНИК Чай 🍵/ кофе ☕️ Тофу ( на любителя)/ Хлеб цельно-зерновой/ безуглеводный 2 кусочка ⠀ ⠀ УЖИН Овощной салат, заправляем винным уксусом или 🍋 Креветки 100 гр ( не варим, ошпариваем кипятком) ⠀ ПЕРЕД СНОМ Омлет из 3 белков! ⠀ Если нравится менюшка, ставим 💜, и тогда продолжим. Есть вопросы о способах готовки ? Есть предпочтения? Идеи? Отвечу всем! ⠀ Люблю 😍 Катарина! ⠀ ⠀⠀ #fitnessmeiden #fitanddutch #dutchblogger #dutchie #fitgirl #katarina_nutrofit #legday #booty 🍑 #thick #bootygains #фитнес #gym #фитнесмодель #фитнеседа #l4l #фитнеспитание #фитнесмотивация #girlwholift #f4f #здоровье #здоровоепитание #здоровыйобразжизни #спортэтожизнь #спортивноетело #спортлайф #спортрежим #спортвмассы #спортспортспорт #спортдлявсех #fit ⠀⠀ @preview.app
HELP...I used to know what to do to lose weight both with diet and exercise but my body is older and too much too soon of anything hurts my joints, ankles, shins, Achilles’ tendons if I start too fast. I am usually all or nothing but I know I can’t do that if I am going to stick to a lifestyle change. Any experts out there...please DM me or lead me somewhere...I am at a breaking point! #fitnessadvice #dietadvice #veganliving #vegandiet #fitness #fitnessover40 #health #healthydiet #nutrition #nutritionist #fitnesshelp #diethelp #soberliving #sober #sobriety #recovery #recovering #addictionrecovery
“Before anything else, preparation is the key to success” - Alexander Graham Bell
#Repost @soheefit with @get_repost ・・・ After conversations with my friend @drnadolsky recently about how often this happens, I figured it would be appropriate to re-post this infographic from a few months ago. Most people underreport their calorie intake and then get frustrated when they’re not able to achieve their fat loss goals or when they gain weight. ⁣ ⁣ The calories can certainly sneak up on you - a little bit of here, a dollop of dressing there… and while these extras may not mean much in isolation, they can add up throughout the day surprisingly quickly. Shown here is an example (sadly, not an exaggeration for some folks) of how what people claim to be eating differentiates quite drastically from what they are truly eating. ⁣ ⁣ In general, the more overweight you are, the more you tend to underreport your intake - and there are other factors at play as well, including income, level of education, and psychological variables. Individuals can underreport from anywhere between 200 to over 2,000 Calories per day. Heck, even dietitians, who should arguably be some of the best people in the world in tracking their intake, underreport by roughly 200 Calories. ⁣ ⁣ This can certainly be a sensitive topic to clients, patients, and/of friends, and no doubt some may get offended at the suggestion that they may not being fully honest about what and how much they’re eating. However, when it comes to troubleshooting your progress, taking a good, hard look at what your diet really looks like can be crucial to finally seeing forward momentum toward your goal. ⁣ ⁣ #calories #biteslickstastes #eatliftthrive ⁣ ⁣
Regrann from @roballenfitness - 🏅Golden Pyramid of Fat Loss🏅 . Here’s a great visual by @saltylifts on how you should prioritize the different components of your fat loss efforts 👍🏼 . 1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat - keep in mind that you should try to eat a variety of foods to ensure you get the necessary macros and micros you need to function at a high level 😎 . 2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full and satiated when you’re dieting and so you get toned aka you don’t turn “skinny fat” 😋 . 3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories 💪🏼 . 4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs! 😴 . 5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun 😊 ⠀ ☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture 👊🏼 . Let me know if you have any questions 🤔 . . . . . . #fatloss #skinnyfat #fatlosscoach #fatlosshelp #losefat #getfit #getfitforlife #getinshape #healthyhabits #weightloss #weightmanagement #macros #dietstartsmonday #nutrition #healthtips #iifym #dietplan #caloriecounting #caloriedeficit #montrealfitness #exercisetips #loseweight #behealthy #behealthybehappy #workout #diethelp #weightlosssupport #burnfat 💪🏼
Are you a naturally skinny guy who struggles to gain weight and build muscle? Claim your FREE copy of my book, Bulk Up Fast (link in bio @musclemonsters ). . Mass Gainers by @maxnottfit • A calorie surplus + adequate protein intake + progressive overload via resistance training + sufficient recovery (sleep) = muscle growth 💥 • 👉🏼 Can that "calorie surplus" aspect of this formula come from a supplement like mass gainer? 😮 • 👍🏼 It absolutely can. BUT 👉🏼 realistically, it shouldn't 👎🏼 • 🥛 With mass gainer, you get a set, excessively high amount of calories, with essentially zero vitamins/minerals 😨 • ✅ If you're bulking at a set caloric intake, and you'd like to drink a shake that fits a specific way into those calories, there are much more beneficial options 👀 • 🍌 Try ingredients like fruit, nut butters, milk, juices, oils, granola, cereal, ice cream, honey, etc. Toss a nice lil scoop of protein powder in there, too, 4 dat intake 👌🏼 • 🔑 By using household food items like these, instead of a chemical calorie powder, you not only get tons more micronutrients, but also can allow for much more flexibility in the calories & macros of the shake you drink 😁 • 😣 Mass gainer tends to come off as a must-have for lots of younger guys looking to pack on some muscle, but I can assure you, you can make just as much progress, if not more, without it 💯 • 👋🏼 Keep in mind: When it comes to fitness, if something seems too good to be true, it usually is 👊🏼 There are no true shortcuts in self-improvement ✌🏼 • • • • • #bulk #buildmuscle #gainweight #weightgain #massgainer #liftheavy #doyouevenlift #doyouevenliftbro #strength #size #strong #bodybuilding #fitness #gymadvice #diethelp #diettips #dietadvice #supplements
It's a bit two steps forward, two steps back at the moment - I'm trying to focus on the journey of learning how and what I should be eating and when but its hard! Any advice greatly appreciated! * * * #AdvicePlease #AdviceNeeded #KetoHelp #DietHelp #FFSCookKeto #Keto #Ketogenic #KetoDiet #LowCarb #Macros #IntermittentFasting #Vegan #Vegetarian #Pescatarian #DairyFree #FreeRange #Organic #Diet #Health #MentalHealth #MentalIllness #Anxiety #Depression #Fibromyalgia #PCOS #Fitspo #FitFam #FitFem #Wellness #Journey
A question I am often asked is why do I put up the protein in each meal alongside the cals. The reason is that after your cal intake (creating a cal deficit), protein is the next most important thing for weightloss.Why? ■It boosts ur metabolism. Protein is harder for the body to digest which means your body burns more calories (as much as 20% of the cals you consume from protein can be burned while digesting the food e.g. 100 cals from a protein food= around 80 cals taken in. ■Reduces cravings- Protein shuts off hunger hormones& helps keep you feeling full. ■It helps build muscle-having more muscle gives u that 'toned' & 'defined' look. ■It helps balance hormones-eating protein provides ur body with amino acids that help balance certain hormones. ■It improves bone& brain health (It helps us age better) ■It improves sleep And there are lots & lots more benefits! Myth buster- Lifting weights& eating a high protein diet WILL NOT make u look bulky unless u are in a calorie surplus (eating a high cal diet to bulk) I also get asked why I don't put up the carbs & fats in each meal or do I pay attention to them. The answer is they are not as important so I don't get bogged down by them. Everyone is different but I function better off carbs than fats. They keep me fuller &satisfy me much more than fats. So most days my carbs are very high & my fats are lower (this is an individual preference). There are people who find meals with good fats to be extremely filling & that keeps them going, I am starving after an hour if I eat a high fat/low carb meal.U have to adjust things for what works for u. *CONTINUED IN COMMENTS* #iifym #flexibledieting #healthy #myfitnesspal #macros #diet #fatloss #diethelp #weightlosshelp #fatlosshelp #cleaneating #fitfam #dietfood #dieting #gym #fitness #fitfood #fitchicks #foodblog #weightlossblog #fitspo #weightlossmotivation #easyrecipe #fakeaway #transformation #weightlossjourney #weightlosstips #fatlosstips #healthyliving #irishfitfam
What diet should you follow? The one you will stick to and consistently stay on.... Every Day, every meal no matter what!! #Repost @sam_xceedfit ・・・ 💥3 Stages of a Solid Nutrition Plan💥 . . 🍲Look, there’s a lot more than 3 stages of a nutrition plan. However, these 3 are fundamental to not only a solid nutrition plan but giving the individual the best chance of actually following it. After all, if there’s no compliance, it doesn’t matter how fancy the nutrition plan is, does it? . . 1️⃣For my clients I like to make sure all food groups are covered (protien, carbs, fats, plenty of vitamins/minerals). After all, if it improves their health and how they feel, compliance and progress will be better . . 2️⃣As already mentioned, can the client follow it consistently? If you give up every 2 weeks than it’s not a great plan is it? Of course, you do need to put in some effort but, as a coach, I need to make the plan realistic, achievable and flexible around their lifestyle too . . 3️⃣Too many plans don’t match the actual goals of an individual. If you’re trying to build muscle but your plan has you eating in a calorie deficit, it ain’t gonna work is it! In addition, if progress isn’t occurring, can we easily adapt the plan? This is why I like to start my clients on as high calories as possible, so if fat loss stalls, there’s plenty of room to bring calories down if needs be . . 🥗These are just a few key factors I take into account when designing a clients nutrition plan and I advise you do the same! Nutrition plans are beneficial but can end up as more of a hindrance if not done right! . . 📙Send me a DM if you want a personalized nutrition plan as part of my Online Coaching programs, that will help you lose fat, tone up and build a lean, firm physique 💪 . . #personaltrainerdubai #dubaipt #mydubaifitness #dubaipersonaltrainer #dubaifit #fitnessuae #dxbfitness #dubaifitness #fitnessindxb #ptdubai #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #caloriedeficit #caloriesinvscaloriesout #burningcalories #diethelp #nutritiontips #nutritioncoach #nutritionfirst
Diet Breaks, the missing link for sticking with it?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A Diet Break is a PLANNED break from dieting for an extended period of time. This can be a set time such as taking a week break every 6 weeks or you know life is going to throw some challenges your way in a couple weeks so you do it then. The break should only last for 1 or 2 weeks depending on how long you have been dieting.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The Diet Break works the best for plans that involve fast rates of fat loss. These diets are more extreme which can really wear people down so taking a break can help you stick to the diet for longer and could help keep energy levels high enough to keep NEAT at a high enough level to keep losing weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The most important aspect of the diet break is to only increase calories up to maintenance (so you shouldn't gain or lose weight). A common mistake is to increase calories too far which can lead to weight gain and set you back. The purpose of these breaks are to help increase adherence so that you can keep making progress for longer and are NOT cheat meals.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss #weightlosstips #weightlossfood #calories #caloriecount #caloriedeficit #caloriecounting #countingcalories #losingweight #lowcalorie #lowcalories #dieting #diettips #dietfood #diethelp #ifitfitsyourmacros #flexiblediet #fitnessfood #fitnesstips #fatburning #fitness #cleaneating #cleanfood #iifymmeals #fatloss #fatlosstips #fatlossjourney #fatlosshelp #weightlosshelp #weightlossjourney
Teen Physique Series Ep. 1 🙌👀💪 ↔️↔️SWIPE ACROSS FOR ALL VIDEOS ↔️↔️ - What’s good guys, as explained in the video this is a brand new series I’m bringing to Instagram called “Teen Physique Series”... - This series is dedicated to helping teens in the gym with their training and nutrition in whatever way and form I can.... Iv been there and done that, I know exactly what your going through and the struggles your facing, so I’m here to help you!💙🙌 - Every Monday expect a video covering a nutrition based subject - Every Friday expect a video covering a training based subject! - All videos specific to teens and the way their training and nutrition should be 👍 - Today’s subject: Nutrition Based - “Why you can’t gain weight” - Fridays video will be a part 2 of “Why you can’t gain weight” training based so eyes peeled for that👀👊🤝 - That’s it for today guys, if anyone has any suggestions for a topic you would like covered, DM me and I’ll be sure to cover it in the coming weeks! ✌️👌 - #fitness #fitnessyoutuber #nipf #abs #onefit #vo2 #teenphysique #teenphysiqueseries #episode1 #deangraceyelitecoaching #nifitfam #irishfitfam #ukfitfam #powerlifting #bodybuilding #gymhelp #personaltrainer #likeforlike #followforfollow #pt #gymtips #nutrition #iifym #diet #diethelp
💥3 Stages of a Solid Nutrition Plan💥 . . 🍲Look, there’s a lot more than 3 stages of a nutrition plan. However, these 3 are fundamental to not only a solid nutrition plan but giving the individual the best chance of actually following it. After all, if there’s no compliance, it doesn’t matter how fancy the nutrition plan is, does it? . . 1️⃣For my clients I like to make sure all food groups are covered (protien, carbs, fats, plenty of vitamins/minerals). After all, if it improves their health and how they feel, compliance and progress will be better . . 2️⃣As already mentioned, can the client follow it consistently? If you give up every 2 weeks than it’s not a great plan is it? Of course, you do need to put in some effort but, as a coach, I need to make the plan realistic, achievable and flexible around their lifestyle too . . 3️⃣Too many plans don’t match the actual goals of an individual. If you’re trying to build muscle but your plan has you eating in a calorie deficit, it ain’t gonna work is it! In addition, if progress isn’t occurring, can we easily adapt the plan? This is why I like to start my clients on as high calories as possible, so if fat loss stalls, there’s plenty of room to bring calories down if needs be . . 🥗These are just a few key factors I take into account when designing a clients nutrition plan and I advise you do the same! Nutrition plans are beneficial but can end up as more of a hindrance if not done right! . . 📙Send me a DM if you want a personalized nutrition plan as part of my Online Coaching programs, that will help you lose fat, tone up and build a lean, firm physique 💪 . . #personaltrainerdubai #dubaipt #mydubaifitness #dubaipersonaltrainer #dubaifit #fitnessuae #dxbfitness #dubaifitness #fitnessindxb #ptdubai #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #caloriedeficit #caloriesinvscaloriesout #burningcalories #diethelp #nutritiontips #nutritioncoach #nutritionfirst
An important reminder for you 😘 Tag a friend who needs to hear it too ❤️👇🏼 . Stop giving up because you’re worried about “forever”...it doesn’t matter! All that matters is today, right now, this beautiful moment...focus on THAT 🙌🏼 . When you allow yourself to be present and master the day in front of you, you WILL succeed. 💕 . . . . #liakinn #slaywithLK #leanlikelia #motivation #fitnessmotivation #inspiration #fitnessinspiration #fitspo #diethelp #weightlosshelp #positivity #selfhelp #selflove #loveyourself #selfconfidence #healthymind #healthybody #bodypositivity #loveyourbody #bodypositivemovement #mentalgrowth #youcandoit
💥Food Prep💥 . . 🍗I never really post pictures of food prep because I’m usually home in the middle of the day, so I never have to prep more than one meal, if that 😂 However, today I’m out all day so here’s what I made: . . Left: Salmon, broccoli, 2 egg and veggies omelette (salsa on top) . . Top right: Chickpeas, cabbage, peas (squeeze of ketchup on top) . . Bottom right: Chicken breast, veggies, olive oil (squeeze of ketchup on top) . . 🤟I also had some post workout oats this morning and will make dinner when I’m home later tonight . . 🥘As you can see, there’s nothing fancy about my food prep. To me it’s tasty and quick. That’s the most important thing. If you want real fancy, varied food then be prepared to take hours to do it, but don’t complain when you can’t stay on track with your nutrition! Here’s some prep tips: . . 1️⃣ Batch cook (especially proteins): I never cook less than 3-4 chicken breasts at once. Same goes for salmon or any other protein in the oven. 3 meals at once, add some veggies/carbs. Job done! . . 2️⃣Slow cookers are a fantastic tool for batch cooking and they cook your food whilst you sleep or are at work! Unfortunately mine is broken at the moment, but trust me, it’s a worthwhile investment . . 3️⃣Eat similar meals/leftovers: I’m not saying you have to eat the same meals every day, but if you can cook a double portion of dinner and save half for lunch the next day, is that really a big deal? Maybe you prepped all your weekday breakfasts on the weekend? Who cares if it’s the same . . 👉What I’m getting at is there has to be a balance between taste, variety but also time taken and ability to stick to a plan. Find that balance and your results will be much more achievable! . . 📙Grab your free Diet Plan by downloading my free 5 Stage Fat Loss Blueprint! Just click the link in my bio 😀 . . #personaltrainerdubai #dubaipt #mydubaifitness #dubaipersonaltrainer #dubaifit #fitnessuae #dxbfitness #dubaifitness #fitnessindxb #ptdubai #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #caloriedeficit #caloriesinvscaloriesout #burningcalories #diethelp #nutritiontips #nutritioncoach #nutritionfirst
Don’t forget to order your Balance Box for next week by midnight tomorrow night! We have some of our favourites on the menu next week such as our Japanese Inspired Salad and our famous Chicken Noodle Laksa -all served up in our handy little pots! Yummm 📦💛🥙 . . #foodie #weightloss #getfit #diet #fooddelivery #dietfood #diet #healthyeating #cleaneating #healthylife #loseweight #diethelp #preparedfood #recipe #chef #caloriecontrolled #detox #dietplan #slimdown #weightloss #dietplan #health #wellness #foodprep #healthyfood #energy #balance #eatclean
It's me again Margaret! 😁 ⠀ ⠀ So, let me reveal just a little bit more about me (b/c you want to know, right?!) 😄⠀ ⠀ I'm an introvert! 🙀⠀ ⠀ People who've known me for a long time will say NO WAY 😒are you an introvert, but it's True!⠀ ⠀ I'm guarded when I first meet people & it takes a while for me to let down that guard. ⠀ ⠀ Not that I won't carry on a conversation, b/c I will, but it takes a lot of effort on my part (at least until I feel comfortable). 😓⠀ ⠀ So, just know if I just smile & don't "talk" when I see you don't take offense. It's me, not you! 👌⠀ ⠀ Even though I'd rather be by myself, at my house, in my comfy clothes than be at an event, being a health coach has made me step outside my "box" 📦& for that I'm grateful. Because I get to meet some pretty fantastic people! 🙌🙌⠀ ⠀ Signing out for now...⠀ Beth⠀ ⠀ #livinghealthy #healthyweightloss #healthymama #introvert #transforminglives #fuelyourbody #bethebestyou #nevergiveup #dontquit #changinghealth #changeyourhealth #transformyourhealth #weightlosssuppot #weightlossmotivation #healthychanges #healthylifestyle #healthyliving #weightlosstips #weightlosshelp #weightlossmotivation #diethelp #nutritiontips #weightcontrol #bossmom #mompreneur #nutritioncoach #healthcoach #transformationcoach #personaltrainer #nourishtoflourishcoaching
Great milestone for my client ‘S’ today! No longer carrying around all that weight & the health implications that go with it. Keep going, stay in your lane & free yourself🌈 #cwp #cambridgeweightplan #macclesfield #macclesfielddiet #cwpconsultant #cwpconsultants #slimmingworldmacclesfield #slimmingworldmacc #weightwatchers #ww #cambridgeisthebest #cwpconsultantmacclesfield #diethelp #diet #lowcarb #LC #dietcoaching https://www.cambridgeweightplan.com/consultants/24460/1/saffron-t 07825000337 saffroncambridge@yahoo.co.uk
If you are looking for a natural weight loss solution. 🍓 Visit link on my bio . . . @sarahdufflifestyleandfitness - 🙆🏼‍♀️My awesome friend @petersoonfit all the way in old Hong Kong made this epic post. - ❤️I love sushi in fact I had it for lunch today. However on my story today I revealed I can’t for the life of me use chop sticks those things bemuse me, so I end up hungry & covered in food. So I stick to a fork 😂😂anyone over to @petersoonfit for tales of Sushi. 🍣SUSHI🍣 . 🍤Sushi is often thought of being low in calories and ideal to eat for weight loss. . 🙌Sushi is great but in my experience it’s also very easy to overeat especially when it comes round on a conveyor belt. The plates can pile up real quick. . 😎 I’ve created a little infographic with a spectrum of foods divided into fat loss and muscle gain (indicating how calorific they are) to help you plan and manage your meals better when you do go and eat Sushi. . The order of foods from least calories to highest calories goes like this per piece: . -Sashimi -Sushi -Large Maki -Temaki -Noodles . Of course, I can’t fit everything on one picture but you get an idea of the extremities and you’ll probably figure that anything else not on the list falls somewhere in between. . I hope you enjoy. . 😁If you found this useful please comment: “I’m a sushi lover”. . 🙏Tag a friend who loves sushi too. . ☝️BTW, if you want an easy way to put weight loss friendly meals together then go to my bio and download the guide. — #sushi #countingcalories #caloriecontrolled #cheatdays #countingmacros #sashimi #caloriecounting #flexibleeating #diethelp #dietcoach #diettime #dietmode #hkfitness #fitnesshk #hkgym #dietingtips #fatlossgoals #fatlosshelp #flexibledieters #flexibledieting #lowcalories #proteinmeals #weightlossblogger #fatlossplan #fillingandhealthy #fatlosstips #fitnesscoaching
#Repost @sam_xceedfit ・・・ 🔥How to be Flexible with Calories & Still Lose Fat by @sam_xceedfit 🔥 . . 🍔I've spoke a lot recently about calories and how to work out how many you need a day. This is always Step 1. The aim with my online coaching clients is to get them consistently meeting a calorie target day after day. That should be yours too 👍 . . 🍝From then you can start getting a bit funky with how you organize your calories throughout the week 🕺Remember, the idea is to stick to a weekly calorie deficit so you keep losing fat. However, some days you can be flexible and eat more as long as other days you eat less. Get it? 🤔 . . 🏋️‍♀️Take a look at the example in the infographic and you'll see how this person eats more on a training day (and when they go out to socialize) and less on a rest day. Naturally I like for my clients to eat more on a training day, to give them more energy to train and help recover from workouts. This is just one example remember💪 . . 😀Ultimately this person has kept their weekly calories in a deficit, whilst working their nutrition around their lifestyle. That's a win win in my opinion 👏 . . ❓Are you someone who is flexible with your calories? How does it work for you? Let me know 🤗 . . 👉If you’re interested in having me devise your own nutrition plan that’s flexible around your lifestyle, send me a DM regarding my Online Coaching packages and how they can help you lose fat, get lean and look the best you ever have! 💪 . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #brisbane #personaltraining #jasmines_pt #weightloss
FOODS YOU LOVE • You can tailor the re-challenge phase of the #lowfodmapdiet to you, based on the foods you love!! * You don’t have to follow a super strict plan, you can adapt the plan so it works for you. One of the ways to do this is to re-challenge high FODMAP foods that you love and miss first! I love a coffee with a bit of milk, especially a nice flat white with brunch. So, I chose to re-challenge lactose first and it made me so happy to find I could handle it in small amounts that it gave me such a boost to keep going with the re-challenge phase! * There are lots more ways to tailor this phase to you..click the link in my bio to read more 💜 —————————————————— #lowfodmap #lowfodmapplan #fodmap #fodmapdiet #fodmapdietplan #fodmaps #foodintolerance #rechallenge #rechallenging #reintroduce #coffee #flatwhite #love #ilovefood #ibs #ibsdiet #ibssymptoms #bloatedbelly #bloating #bloatingsucks #beatbloating #diethelp #dietinspiration #dietplan #dietadvice #elimination #eliminationdiet #gutlove #gutissues
. . 🌙Hey all - I’m starting you off this week with one of my favorite tips around how to banish late night munchies. GO TO BED!!! . . 🌜So many more people than I ever realized go to sleep close to midnight or even later. Instead of listening to and respecting their bodies natural sleep cues, they ignore them and stay up hours later watching TV, playing internet games, scrolling through websites/social media, or doing work that could wait until the morning. . . 🌛When we ignore our sleep cues - what does the body decide it needs to continue staying awake? More Energy! And that means calories - in the form of food or high calorie drinks. Not only does going to sleep too late screw up our sleep cycle and hormones, but sleeping with a full stomach further impedes our ability to have good quality sleep in general. . . 🌚If you have a habit of eating after dinner - I guarantee you are exhausted. Your body isn’t trying to sabotage your diet efforts, it’s just friggin tired and doing what it can to participate in your late night shenanigans! I personally go to sleep around 8:30pm because I’m up for work so early. But guess what? No midnight munchies here ever because by that time - I’m dreaming! . . 😴Experiment this week with getting horizontal and closing your eyes about an hour before the munchies typically strike. I guarantee you’ll be out cold in a minute and save yourself 500 extra calories too! (One caveat: If you have a job that ends at midnight or has you working till morning and cannot be changed, do your best to maintain healthy eating habits and sleep as much as you can when you can).
Not making progress? Give these a try!
ППШНОЕ МЕНЮ! Доброе утро ☀️ мои няшки! Как обещала, менюшка на понедельник! Понедельник- тренировочный день, так что не пугаемся, большому количеству белка! Соблюдаем в точности, и кушаем каждые 2 часа!!!! ⠀ ЗАВТРАК Овсянка 50 грамм ( сухой вес) Яйцо 🥚- 3 белка и одно целое . Я предпочитаю омлет с 🌶. ⠀ ПЕРЕКУС Яйцо ( 3 белка) Горошек 50 гр ( отварной или свежий) Кукуруза 🌽 50 гр ⠀ ОБЕД Гречка - 50 гр сухой вес , любимица, русских девушек ( мой выбор рис 🍚), куриная грудка 150 гр ( гриль/ отварная) ⠀ ПОСЛЕ ТРЕНИРОВКИ Протеин Сухофрукты ⠀ УЖИН Овощной салат, заправляем винным уксусом или 🍋 Красная рыба ( семга, кета и тд) 150 гр , конечно НЕ ЖАРИМ!!! ⠀ ПЕРЕД СНОМ Творог 100-150 гр ( обезжиренный), черника 50 гр ⠀ Если нравится менюшка, ставим 💜, и тогда продолжим. Есть вопросы о способах готовки ? Вариантов салатов? Отвечу всем! ⠀ Люблю 😍 Катарина! ⠀ #fitnessmeidn #fitanddutch #dutchblogger #dutchie #blondgirl #katarina_nutrofit #бодибилдинг #качаемноги #качаемруки #качаеммышцы #фитнес #фитнесмама #фитнесмодель #фитнеседа #фитнестренер #фитнеспитание #фитнесмотивация #инстафитнес #тренер #здоровье #здоровоепитание #здоровыйобразжизни #спортэтожизнь #спортивноетело #спортлайф #спортрежим #спортвмассы #спортспортспорт #спортдлявсех #инстаспорт
Pasta salad and what I'm watching tonight. Only cost $2.00 to make 5 portions. One portion = 3oz, use my bluray for scale. Calories 320 9g Fat 15g Protein 44g Carbohydrates Add dijon mustard to taste! #bluray #austinpowers #austin #powers #pasta #salad #pastasalad #mealprep #healthyfood #cookinghealthy #weightloss #weightlossgoals #eggs #boiledeggs #hardboiledeggs #fitness #diethelp #easydiet #dijon #mustard #dijonmustard
I wish I could show you more than the “before” and “after” pictures I wish I could show you the entire journey...because it was the best part ✨ . The path to getting to your goal should be embraced and celebrated, friend. That’s where the magic happens. 💕 . The journey is where you grow, learn, experience, and see progress - both mental and physical. And that’s BEAUTIFUL. . Believe me when I say, you would NOT want to lose the weight “overnight”...there’s no magic in that! So, embrace the steps along the way and make the most of them. It’ll make the results even more rewarding 💛 . . . . #liakinn #slaywithLK #leanlikelia #motivation #fitnessmotivation #inspiration #fitnessinspiration #fitspo #diethelp #weightlosshelp #positivity #selfhelp #selflove #loveyourself #selfconfidence #healthymind #healthybody #bodypositivity #loveyourbody #bodypositivemovement #mentalgrowth #youcandoit
A new week is coming... is it going to be another one you let pass you by? Or is it going to be the one when you finally decide to make a change? • A lot of weeks have passed that you have told yourself it would be the one. Time for a change, girl!!!! • Yeah, its going to be hard to make these positive changes, but I can assure you it will be worth it. The energy, the confidence boost, the change of mindset, the way you feel... time for a Monday Makeover!!!! • My challengers and I are starting a new week of our programs together and we want you to join us! I will set you up with fitness + nutrition + support... the winning combo. Oh, and just in time for skinny jeans and sexy sweaters and to beat the holiday gain!!! • Your Monday Makeover starts now- you in???
. . 👉Left Side: New York Everything Bagel + Lox + Cream Cheese + Tomato + Onion = 1000 calories and delicious! . . 👉Right Side: 3 eggs + Lox + Tomato + Onion + @traderjoes Everything But the Bagel Seasoning = 300 calories and also delicious! . . 🙌There are so many ways that you can slash 70% of your calories and keep all the deliciousness. . . 💪Our REFRESH group is in full swing and we’ve already lost 72 pounds! You are welcome to join us when we reopen our doors in January.
There is nothing special or magical that happens to calories at night to make them more fattening. 100 calories at 10PM is the same as 100 calories eaten at 10AM - Nighttime eating becomes a barrier to fat loss only if you end up eating more calories than you should be to maintain a calorie deficit. If that’s the case then try one or more of these ideas: 🌙 Budget calories for a night time snack. If you prefer eating at night, then do it! Eating in a way you enjoy and find easy to manage means you’ll be more likely to stick with it. 🌙 After your last planned meal or snack of the day brush your teeth and use mouth wash. 🌙 Stay out of the kitchen! Even better, stay on a different floor then the kitchen if possible. 🌙 Drink zero calorie beverages- whichever you prefer. Helps to take the edge off if you’re a little hungry and just keeps your mouth and hands full:) 🌙 Keep trigger foods out of the house. It’s impossible to eat food you don’t own😄 - Hope this helps! 💪 Richard - - - #tayloredtraining #fitfam #instafit #caloriecounting #caloriedeficit #diethelp #diet #dieting #dietingtips #fatloss #fatlosshelp #fatlossjourney #weightlosshelp #iifym #flexibledieting #chatswood #personaltrainer
Great post by @jcdeen ・・・ 🍟HERE'S WHY IT'S SO EASY TO OVEREAT🔥 - 🍆 WHEN I WAS A KID, I could kill an entire bag of Doritos in a span of 30 minutes while playing video games. The same goes for any fried foods such as french fries as per our example today. - The reason it's so easy to overeat on fried foods is because of the following reasons: - ➡️ They contain very little water ➡️ They are usually very salty ➡️ They're high in fat (not always but mostly) ➡️ They're super tasty (hyper-palatable) - HERE'S A KNOWLEDGE 💣: Because of the high salt + high fat + low water content of these foods, it makes them TASTE SO GOOD and they're not very filling, which makes it super easy to overeat on these foods. Food scientists created this recipe on purpose because the better these foods taste, the more they sell... - As you'll see above... a serving of french fries (say from McDonald's, or anywhere, really) has over 3.5x the amount of calories per serving of a baked potato of the same weight (150g). - 💯 Look at the total fat per serving too... that's where most of the excess calories are coming from. - 💧 French fries are very low in water content when compared to a baked potato. And when we eat foods that naturally contain more water, such as fruit, potatoes, veggies, etc, we tend to notice the *full signal* faster than when we eat foods with very low water content. - Compare a basket of fries to a baked potato and you'll likely say that the baked potato looks bland and unappetizing. - 🥔 But it doesn't have to be... you can still add salt, pepper, spices, and even some butter or coconut oil to that tater and make it super tasty. But you don't need to add 23 grams worth of fat... maybe 3-5 grams max, and it'll still taste very good, be super filling, and low in calories. - lots of love - #staywoke . . #weightloss #weightlosstips #weightlossfood #calories #caloriecount #caloriedeficit #caloriecounting #countingcalories #losingweight #lowcalorie #lowcalories #dieting #diettips #dietfood #diethelp #ifitfitsyourmacros #flexiblediet #fitnessfood #fitnesstips #fatburning #fitness #cleaneating #cleanfood #iifymmeals #jcdfitnessjourney #jcdfitne
Fat loss isn’t easy- At All! 🎯 But- 🎯 It is simple. 🎯 It comes down to calories. 🎯 There will be people who will tell you otherwise. They will say that it’s about eating clean or about limiting carbs or about when you eat. Or a whole host of other factors. But here’s the truth: any of those things that work actually work BECAUSE they’ve manipulated the calories so that you’re eating less than you’re burning. Every time. 🎯 Take a look at the graphic to see how calories affect your weight. Important note: these numbers are for example’s sake. They are not intended to tell you how many calories you should eat:) 🎯 The top row shows how to lose weight: eat fewer calories than your body burns. 🎯 The middle row shows how to maintain your weight: eat the same number of calories that your body burns. 🎯 The bottom row shows how to gain weight: eat more calories than your body burns. 🎯 Whether you actually count calories or not this still applies. I personally think calorie counting is beneficial because it provides knowledge that will serve you even after you’ve stopped counting calories. Once you know how many calories are in the foods you eat and what portion sizes actually look like you can use that information permanently as you eventually stop counting calories. It’s not for everybody, but it works really well! 🎯 Don’t over complicate weight loss. It’s hard enough as it is🤓 Eat fewer calories than you burn consistently, over time and you’ll lose weight! If you’re struggling to know how to do that-comment below, or DM me and I’ll help you out🙂 💕💪 Kim
📣Success Doesn't Look Like A Straight Line❗ We all want success to look like I started something I practiced, got good and I won. Winning could be making money, losing weight or simply beating the competition. Well here's the problem success never works like that. Even the greatest athletes have losses, even the greatest musicians miss notes and you will have times on your fitness journey where you lose a battle or 2. Whether it's that unexpected or expected birthday party. Or that emergency that came up and now you just missed multiple gym days in a row. It happens. Hence success never looks like a straight line, even though we can make continual improvement. That's my job as a coach. To help my clients get pass the losses, refocus and learn. The above progress is from an online client of mine who killed her first 2 weeks on program. She dropped 9lbs in 2 weeks. Then on her third week, she hurt her back. This threw off her workouts, messed up her rhythm and combine that with 2 business trips and her diet was off as well. She ended up gaining 3lbs in week 3. If she was on a plan not based on balance she'd have gained more with the way she ate, from what she told me. A healthy plan speeds the metabolism and encourages fat loss instead of forcing it. The next week we refocused. I gave her a plan for.fixing what was going on with her back. She found a new in person trainer, one that prioritized movement safety. And she moved forward. I did not let her focus on the time we lost or the fact that her weight had went up. I forced her to focus on the action steps to get back on track. I see it time and time again in the world of health and fitness. People quit on their diets after 1 bad day. You are trying to establish a lifestyle!! 1 day does not make a lifestyle. That said that is why I teach my clients sustainable practices. If you want to throw in a quick cut here and there that's fine, but the goal is to learn balance so that you can come back to a healthy lifestyle after a shoot or competition! Learn #balance allow yourself to fail. Get back on track, redirect if needed, but don't quit, because with all success come losses. #upcomingwellness
💥What to Focus on with your Nutrition Plan by @sam_xceedfit 💥 . . 🍏One of the biggest things people struggle with when starting their fitness journeys, is that their mindset around nutrition is wrong. Commonly they have been misinformed by the internet, doctors, trainers or friends, that the first step is to cut something or a lot of things out 🤔 . . 💡'Just stop eating sugar' 💡'Eliminate dairy and gluten' 💡'Cut out processed foods' 💡'Stop drinking alcohol' . And so on . . 🍻Now this can be great advice. There's nothing fundamentally wrong, it's just the way it's been said and the person it's been given too. Imagine you have someone who has no idea how to eat properly and live healthy, and now they are bombarded with negative things like the above. They are going to be like 'huh? But that's most of my diet!' 😢 . . 🍓As a coach, I spend more of my time with my online coaching clients focusing on foods they should be eating. All the nutritious, healthy, amazing foods that will do their body wonders. If I get a client eating these consistently, naturally the not so nutritious foods will reduce. Make sense? The concept is the same, I've just approached it differently 👍 . . 🍩Next time someone says to you don't do this don't do that, take it onboard, but put more of your focus on the foods you should be eating 🤗 . . ❓Questions? Drop ‘em below and feel free to share this post 😀 . . 👉Do you want your own Nutrition Plan? You can get a free one in my 5 Stage Fat Loss Blueprint. Just click the link in my bio to download it 📙 . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed
Did you eat too much recently?  Get back on the right track with these 4 tips! 👀💥💦🔥 And you, how do you avoid overeating?⠀ Read the blog article here 👉 http://blog.beyouapp.com/dietician/4-ways-recover-after-eating-much/
Let yourself be silly today, friend 💛 Smile, laugh, dance, LOVE YOURSELF...and treat yourself to a @g2gbar while you’re at it 😍 . When I say I eat one of these bars every day I’m not exaggerating - I’m obsessed & not ashamed to admit it 🤣 . They taste AMAZING 🤤 They’re made with the best ingredients 👌🏼 The flavors are to die for They’re filling ...I could go on 😂 . PLUS the macros on these are insane - 14F / 25C / 18P 298Cal 🎉 . PS: I don’t get commission but you can save $$ [20% like I do!] with code ‘liakinn’ at good2gobar.com 😘 . What’s your go-to afternoon snack?? Tell me! 👇🏼 I’ve been on a kick with the Peanut Butter Chocolate Coconut flavor @g2gbar 💕 . . . . #liakinn #slaywithLK #leanlikelia #motivation #fitnessmotivation #inspiration #fitnessinspiration #fitspo #diethelp #weightlosshelp #positivity #selfhelp #selflove #loveyourself #selfconfidence #healthymind #healthybody #bodypositivity #mealplan #recipebook #macros #macrofriendly #fulldayofeating #cookbook
How to make gains with a 9-5 job! 🍔🏋️‍♂️ ➖ Clikc the link in bio to get my free muscle building and fat loss ebook👉@jfuhrfitness 👀 - Intermittent fasting has definitely become more and more popular in the past few years and now considered one of those “buzz words” thrown around in the fitness industry, especially for those who want to lose weight. Therefore, hopefully the video explains pretty much everything you need to know about the diet for both muscle gain and fat loss, of course all according to the current scientific literature which is linked in the description box of the vid (6 GREAT papers going over everything IF related) ➖ Anyway, as with every video, I will let IT do the talking however, let me pre-empt what I expect to be the most common comment about this picture “What if you cannot fast until 1pm on a working day?”. That is completely fine, fasting is not for everyone therefore if you want to have breakfast, be my guest however, from personal experience/observations, I know that a lot of people tend to be extremely rushed to get to work in the morning followed by being their busiest in their first 3-4hrs of work and thus not overly food focused until later in the day. Hence, I SUGGESTED fasting as it would allow you to be productive in the morning and then eat when you are actually hungry and have time to eat so let me know if you’d like a post (or video) going over a full “normal” day of eating with a 9-5job and I will add it to the “topic list” ➖ #dietplan #workouthelp #workouttips #diethelp #diettips #fitnesstips #gymhelp #mealprep
Guys, I keep getting messages from marketing companies telling me that my content is insanely good but my following is limited because of the Facebook/Instagram algorithms that stop people from seeing your content. This makes it really difficult to get new people to see the page and benefit from it.I put a HUGE amount of time and energy into the page and I would love to help a lot more people. So many of you message me saying how much you love the page, how simple and easy the recipes are to follow, how much you love my food, how I have changed your relationship with food and how I have uncomplicated things for you and taught you the simple steps you need to take to get you the body of your dreams. Some of you have even said it is the best page that you follow for diet and fitness content, which is an insane compliment to get!So I am asking any of you that do feel like you have benefited from the knowledge/ recipes I post to share the page or a picture/screenshot on your page or story (or both) so more people find the page and benefit from it too.I think most of you know I do this all of this in my spare time, I love doing it but there's no way I will ever pay a marketing firm to get me the following they think I deserve.I'm a big believer in the idea that if work hard enough at something, the returns will follow. I want to help as many people as possible escape the dieting misery I was trapped in for so long but that is very difficult when there are algorithms stopping you from doing so.A big thank you in advance to anyone who shares it, I really appreciate it. ❤ #iifym #flexibledieting #healthy #myfitnesspal #macros #diet #fatloss #diethelp #weightlosshelp #fatlosstips #cleaneating #fitfam #dietfood #dieting #gym #fitness #fitfood #fitchicks #foodblog #weightlossblog #fitspo #weightlossmotivation #easyrecipe #fakeaway #transformation #weightlossjourney #weightlosstips #slimmingworld #bodygoals #irishfitfam
#sundayfunday Win Lose or Tie Steeler Fan til the day I Die but please lord not another Tie 😂🏈💪🏻✨
Food or sneaker post? . Indian curry spiced scotch egg and @nike acg ruckel ridge. . #scotchegg #nike #acg #sun #lunch #sneakers #sneaker #ukfitfam #fit #bodybuilding #fatloss #diet #diethelp #egg #picoftheday #dailypic #upgradeyourfitness
Sunday morning brunch. This took less than 10 minutes to cook.296 calories and 21g of protein. ■I cut 170g of potatoes into cubes, rinsed them in cold water and put them in the microwave for 5 minutes to soften. I sprayed the pan with 1 cal spray and cooked the potato cubes for 5 minutes until they had browned. ■I poached the egg using a silicone mould from Homestore and More, cooked 80g of no added sugar beans in the microwave and 2 slimmers sausages from the Dublin Meat Company on the George Foreman (I put them in tinfoil to stop them drying out). #iifym #flexibledieting #healthy #myfitnesspal #macros #diet #fatloss #diethelp #weightlosshelp #cleaneating #fitfam #dietfood #dieting #gym #fitness #fitfood #fitchicks #foodblog #weightlossblog #fitspo #weightlossmotivation #easyrecipe #fakeaway #transformation #weightwatchers #slimmingworld #healthyeating #weightlossjourney #weightlosstips #fatlosstips
A full day of eating after a night out. Many people find it extremely hard not to over eat after a night out. This can undo all your hard work as a day of bingeing can result in consuming thousands of extra cals which puts you into a calorie surplus for that week (calorie surplus means more cals than your body needs which results in weight gain).Other people might avoid nights out because of this habit. Neither of these are ideal. The great thing is u can go out &eat lots the next day¬ undo ur dieting efforts. Having lots of low cal snacks& making a few smart swaps can make a huge difference.Above u can see that I ate a lot yesterday&yet I was still slightly under my cals for the day. What I had: ■A sausage sandwich, a fruit salad with 0% Greek yogurt& French toast with vanilla Skyr &strawberries. ■A lot of snacks throughout the day... 8 butterscotch&4 strawberries& cream (not in pic) sugarfree sweets from Aldi, 2 Nature Valley popcorn bars& 2 bags of popcorn. ■A burger & chips, half a pizza & pizza fries for dinner. ■Lemon cheesecake& then trifle for dessert. ■Abatch of 100 jellies afterwards (49 cals). I was absolutely stuffed after it all& enjoyed every single bite.All of these recipes are on the page. Tracking ur cals means u make smarter choices to fit more in, but it also changes ur relationship with food completely.It makes u more informed& allows u to see that u can eat anything u want in moderation.I have never had such a healthy relationship with food or such a balanced diet.I now have a healthy lifestyle which is enjoyable, flexible&sustainable. U can lose weight&live your life.Extreme diets&restrictive eating will not get u long term results.U will be stuck in a cycle of restricting& binging which will leave u miserable&fed up. Make a change that will last&avoid the cycle of frustration. #iifym #flexibledieting #healthy #myfitnesspal #macros #diet #fatloss #diethelp #weightlosshelp #fatlossfood #cleaneating #fitfam #dietfood #dieting #gym #fitness #fitfood #fitchicks #foodblog #weightlossblog #fitspo #weightlossjourney #weightlosstips #transformation #fakeaway #motivation #weightwatchers #slimmingworld #fatlosstips #howtoloseweight
Walking...probably the most underrated, fun and rewarding exercise you can do. - Best of all, it doesn’t cost a cent.
💥The Issue with how Society Views Food by @sam_xceedfit 💥 . . 🤷‍♀️For some reason conforming with society puts pressure on all of us. As much as we try to ignore the thought of friends, families or even strangers, they do exist and linger around us. One of the most opinionated topics in society is that of food (dieting, choices etc.) . . 🥘In my opinion, a lot of it is down to lack of education. Unfortunately to be blunt, most people know f*** all about nutrition. Because of this, we now have a huge mixing pot of information, and those seeking actual help don't know where to find the truth. This is why I make it my mission to educate all my online coaching clients and you guys reading this 🤓 . . 🥑One of the most screwed up views of society is displayed in this infographic. Unfortunately, (and I've had this personally myself for most my life and I'm sure some of you have too) when you eat nutritious, healthy foods you're automatically thought of as being on a diet. However, if you eat 'normal' food (basically junk food) it's deemed ok by society 🙄 . . 🐥Why do I bring this up? I'm making the point to those of you yet to start your journey, or those currently in the early stages. You're going to come across negativity from others. Unfortunately it's part and parcel of your journey. You have two choices: conform with the out of shape, uneducated majority or stick to your guns and be the amazing minority 💪 . . 🦄It's hard, I know, but don't let your actions reflect what others perceive is right. You are your own person. You started this journey for your own health and wellbeing. No one else's 🙂 . . 🤗As always, if you feel alone, need any help or have any questions hook me up in the comments or DM. Let's try to change society for the better 🙌 . Repost from @sam_xceedfit . #weightloss #weightlosshelp #weightlosstips #weightlossfood #weightlosscoach #weightlossmotivation #weightlossjourney #calories #caloriecounting #fatloss #fatlosshelp #fatlosstips #fatlossjourney #diet #dieting #diettricks #diettips #diethelp #dietplan #ifitfitsyourmacros #iifym #flexiblediet #flexibledieting #healthydiet #protein #carbs #veggies #AGreenPath
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