42,676 posts

🚀I'M GIVING AWAY AN EPIC BUNDLE! TAG A FRIEND AND YOU WILL GET A 6-WEEK WORKOUT PLAN, 20 HIGH PROTEIN RECIPES AND MY INTERMITTENT FASTING GUIDE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your parents blessed you with certain genes that determine your sex, eye colour, height and how you look. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not all of us are genetically blessed when it comes to the fitness side of things. Not everyone is going to be able to achieve the look of the guy on the cover of men's fitness or look like Arnold Schwarzenegger. Sorry but that's just the truth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For me, I have the most average genetics I could have asked for. I have a small frame, I put on weight around my midsection easy, I'm not strong and I have to put in a lot of hard work to get little results out of it. My arms are like sticks and no matter how much I train them, even when in a calorie surplus they just don't want to grow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This photo from @christianfarani captured the perfect pose. The downlight was good, I was dehydrated, I had an amazing arm pump and we snapped it at the right time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Even with this photo in the perfect lighting my arm still doesn't look that big compared to other guys I follow and they never will because of my genetics. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm not saying this to bitch or complain but I want to bring it to your attention. You are probably the average person and it's going to take a lot of time and effort to look good with your shirt off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You're not going to look like the 10/10 Instagram models and you're not going to be walking around with a six pack 24/7 and that's OK! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You've just got to put in the hard work and effort and find out what your genetic potential is. Don't be fooled by the people saying "you can look like me too" because you probably can't but you can look like the best version of yourself by training consistently and following a good nutrition plan. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🚀TAG A FRIEND IN THE COMMENTS TO WIN YOUR FREE 6 WEEK SHRED BUNDLE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #realtalk #fatlossgoals #whattheydonttellyou #tellthetruth #photoshoot #focusonyou #weightlossjourney
DOG MIND VERSUS LION MIND #ALNMindset ••• Wave a bone at a dog and it will get distracted and start looking at the bone. Throw the bone and the dog will go chase it. Wave a bone at a lion. He won’t even blink. Throw it and he will stay right where he were. Because you’re a much bigger bag of bones...😉 The dog mind doesn’t see the bigger picture, doesn’t recognise what’s important and focuses on temporary things out of his control. The lion mind sees and recognises the bigger picture, focuses on the things he can control and uses every opportunity. This mindset shift will help you create and live in an environment of responsibility and focus. • #angelovenutrition #growthmindset #alnminddet #ALNtribe #nutrition #nutritioncoaching #flexibledieting #flexibleernährung #nutritionmyths #nutritioncoach #ernährungscoach #gesundeernährung #crossfitgermany #onlinehealthcoach #personalgrowth #eattogrow #eathealthy #healthyfats #eattofuel #fatlossgoals #weightlosscoaching #cleaneating #foodisfuel #eatrealfood #foodcoach #onlinehealthcoach
MULTIVITAMINS - GOOD OR BAD . The people that would most benefit from taking a multivitamin, ironically, are the least like to take them. . These are people with lower incomes, that can’t afford to buy a wide variety of foods. . In my opinion, when you’re in a calorie deficit and you’re trying to lose weight, I don’t see any harm in taking a multivitamin as an insurance to cover your bases. . Remember, when you’re eating less to lose fat this means you will not be getting adequate nutrition. So it might make sense to supplement with a multivitamin. . Whether you do or not is completely your own choice. I’m not saying you should or shouldn’t. . The best thing you can do is to try and get all your micronutrients from whole foods and get blood work done to see what you’re deficient in and supplement individual vitamins and minerals accordingly. . Do you supplement with a multivitamin? Let us know in the comments. . P.S. Make sure your multivitamin has iron in it if you do, because some omit that mineral completely. . #africa #health #wellness #africahealthandwellness #nutrition #inspiredbyyourhealth #motivation #inspiration #healthyliving #cardio #weightlifting #fitness #burnfat #muscle #fit #gym #supplements #vitamin #micronutrients #vitamins #caloriedeficit #wholefoods #weightloss #calorieintake #diet #fatlossgoals #micronutrients
Follow @gsnutrifitness for daily health and fitness tips It’s safe to say that by looking at the foods listed here, we could all agree that they are “healthy.” Well unless you’re asking keto zealot, then maybe not the rice and banana. # But regardless of how healthy and even nutrient dense the foods you’re eating are, if your goal is fat loss, you still have to pay attention to portion size. Especially when you’re eating more calorie dense foods like avocado, peanut butter, nuts, dried fruit, etc. # In isolation, the calorie difference between the two serving sizes in these picture seems minimal. But if you’re eating an extra 20 calories here and an extra 50 calories there, and doing so over multiple meals, eventually it’s going to add up. And these seemingly little oversights can be a reason why your weight won’t budge. # What’s tricky about eyeballing portions is that the variance between a small and a medium or an extra ounce or lick is often nothing more than a few more bites, which is hardly noticeable when you’re actually eating. # If you’re used to eyeballing your portions, keep in mind it’s easy to underestimate how many calories you’re actually taking in. Or, if you are  tracking your foods in an app but only using generic metrics like small or medium rather than exact amounts, there can be quite a bit of discrepancy. # This isn’t to say you must always be 100% precise with your tracking. If you’ve been seeing results simply eyeballing your portions, then keep at it. But if you’ve found yourself at a plateau that you just can’t seem to break, try being a little more meticulous with your measuring by using a digital food scale to measure your portions. The difference in what you think you’re eating and how much you actually are might be shocking. And the very reason you’re staying stuck. Credit: @marcinevin #portioncontrol #fatlosscoach #diet #fatlosshelp #fatlosstips #fatlossexpert #fatlossideas #fatlossdiet #fatlossgoals #fatloss #weightlosstips #diet #weightlosshelp #weightloss #weightlossexpert #fitnesslife #fitnesslifestyle #fitnessregime #fitnessmotivation #fitness #nutritionist #healthyeating #healthylifestyle #healthbenefits
WORK THAT CORE! By @thegymstarter • • I love some funky core exercises. And this bench side plank is no difference. I often find with the conventional side plank the bend in the hips and pelvis is too great. • • By using the bench for stability and naturally raising yourself you get a much much better plank. It allows you to focus on what really matters. 3x20secs on each side.
👍🏼[Be Real with Yourself]👍🏼 •• 📌Much like wanting to be successful at anything in life. You have got to put in the work, consistency and be patience. •• 💡Results will not come overnight. •• ⚖️If you want sustainable results from weight loss, find a diet which you don’t hate and which will help you eat fewer calories than the amount that you expend consistently OVER TIME. •• 🥗Majority of your calories should come from minimally-processed, micronutrients-dense foods. •• 🍖And get enough protein. •• 🍎And do eat your fruits and carbs. •• 🏋🏻‍♀️And lift weight. ⏱And be patient. •• 🔄And repeat. •• 📧Need help with your nutrition? Send me a DM or email to get started on your goal now. •• #fit_aboc #teamaboc #fatlosshelp #fatloss #fatlossgoals #nutrition #nutrients #iifym #ifitfitsyourmacros #flexibledieting #fitness #fitfam #fitnessfoods #fitnesscoach #fitnessaddict #eat #eating #foodie #foodblogger #healthyfood #calories #nutritioncoach #nutritionist #cleaneating #macros
#Repost from @fitnessft_ by @swiftsave_app ••• 🔥 MCDONALDS BEST AND WORST OPTIONS WHEN EATING OUT 🔥 - We all eat out sometimes and McDonald's is one of the most popular fast food chains that you can go to. 🍟 - Did you know that McDonald's has some pretty solid options when you are trying to lose weight, you can get a burger that contains only 300 calories! 🙌🏽 - But, next to that, they also have some burgers that will cost you have of your daily calories. There are also burgers that have 630 calories! 😱 - Most menus also have some great low-cal options for dessert and breakfast! So there is no excuse to be made. 🍦 - Of course you can have a burger from the right column sometimes, just in moderation. But also keep your health in mind! 💭 - What is your favorite McDonald's option? Mine is definitely the double cheeseburger. 🍔 - Picture by @FitnessFT_ #fatloss #fatlossjourney #fatlosstips #fatlosshelp #fatlossgoals #fatlosscoach #fatlossfood #fatlossprogress #fatlosstransformation #fatlossprogram #fitness #fitnessmotivation #fitnessjourney #fitnesslife #fitnessgoals #highprotein #protein
💥WHY YOU’RE NOT LOSING FAT💥 @all_gym_lovrs Yup, your weekend habits might be detrimental to your fitness progress... BUT you have control over that. Always keep that in mind! - 😅Now, don’t get me wrong, lots of people actually do stick to the plan over the weekend and props to those people! But oh boiiiii, lots of people also screw themselves over the weekend. - Complete restriction during the weekdays can lead to complete binges at the weekend. Lots of times. You see, it’s cool to go out with your friends on the weekends and enjoy yourself. But hey, please, for your own sake. Calm down a little :) - Moderation. Don’t go on full blown cheat days and end up in a 1.6k calorie surplus that literally washes out ALL of the effort you’ve put in over the week. Because that what’s happens. When you go on a full blown cheat day - Just make sure your calories are where they’re supposed to be, also in the weekends. Enjoy yourself, in moderation. - Not on a full blown cheat day that wipes out all of the work you did over the week. That’s dumb and counterproductive. - Don’t forget to not restrict yourself too much and create a real lifestyle that supports your fitness, not one that destroys it. I hope you got the point :) - Enjoy yourself, in moderation! - ❤️Much love, Dennis - P.s. I do have some open coaching spots and I’d love to help you crush your fitness goals. If you’re ready to take your body to the next level, feel free to check the link in my bio! :) . . . . #weekend #weekendvibes #weekends #weekendfun #weekendgetaway #weekendaway #weekendtrip #weekendmood #weekendwarrior #fatloss #fatlossjourney #fatlosstips #fatlosshelp #fatlossgoals #fatlosscoach #fatlossmotivation #fatlossfood #fatlossprogress #fatlosstransformation #fatlossblog #fatlossprogram
FOCUS. On the pads. On your hands. On your goals. Let some frustration out. PUNCH. YOUR. WAY. THROUGH. 👊👊 @petertawil05 You are a true champion. Though life throws some setbacks your way, you turn up and you get the work done. No complaints. No attitude. All work and pure determination. So much respect for you uce. The new year is looking super bright for you and I. MORE focus. MORE pad work. MORE goals to smash. #weightlossgoals #weightlosstransformation #weightlossmotivation #weightlosssupport #weightlossjourney2018 #weightlossjourney #boxing #boxingtraining #gymtransformation #gymmotivation #gymbuddy #gymsupport #fittransformation #fitgoals #fitmotivation #fitjourney #fit #fitlife #fitlifestyle #fattofitmotivation #fattofit #fattofitjourney #fattofittransformation #fatlossgoals #fatloss #fatlossmotivation #fatlosjourney #fatlosstransformation
4-Weeks Shredded Plan ... I see so many people being fooled by fitness coaches by making them loose more of weight like 10/15/20 kge lost in blaablaa days but have u ever thought of what r you loosing from your body is it fat or muscle 🤣loosing weight is more easy because u loose muscle and fat both and it's scientifically wrong . Don't get fooled by keep a Target of loosing weight .. Be smart by keep goal of Fat loss . Train smart be smart . Spend on knowledgeable Coaches instead of saving your money and getting fooled 😃🤣😂 Are you ready to Transform if yes inbox me now 💪😉😁 GURANTEED RESULTS OR MONEY BACK 💪 @multifitgym @multifitandheriwest @multifitmysuru @multifitpradhikaran @multifitkharadi @multifitkharadi @multifitnibm @multifitkalyaninagar @multifitkalyaninagar @multifitkothrud #multifitgym . . . . . . . . . . . #weightlosstransformation #weightlossjourney #weightloss #fatloss #fatlossjourney #fatlosstips #fatlosstransformation #fatlossgoals #gymmotivation #gymrat #fitnessgirl #fitnessphysique #fitspo #fitnessjourney #fitnessfreak
**The reason you don’t have the body you want is because you don’t believe you are worthy of it.** ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😳 But the thing is....you ARE worthy of it. So the real question here is, do you TRULY believe that?👑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Truth: Your limiting beliefs are holding you back from reaching your goals…in fitness, in your career, in relationships, in money, in LIFE.👐🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today, I want you to ask yourself these questions…. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼What do I believe to be true about my body? 👉🏼What is my identity in relation to my body? 👉🏼Are my exercise + nutrition decisions based on hating my body, or loving it? 👉🏼Do I feel like I deserve the body I want? 👉🏼How would I *feel* if my health/body was where I wanted it to be? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ‼️🖤The way you look on the outside is a direct reflection of how you speak to yourself on the inside. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is exactly why fitness results have much less to do with the workouts + nutrition than you think…. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥦You keep looking for the *right* workout guide & nutrition plan, when really, you probably have something that will work just fine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😾But you’re still not where you want to be. I hear you. My answer? 🙌🏻Step OUT of the gym & INTO yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s time to get vulnerable. Feel more. Deal with the real stuff. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Less cardio. More inner work. Less dieting. More healing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then combine it all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🖤After being the person who *only* did the endless workout guides & new fad diets but still NEVER saw results, I realized I had it all wrong the entire time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥I was SO focused on doing the work on the outside, that I completed missed doing the foundational work on the inside. 👑This is exactly why STRIVE to Align was created. ✨Intimate inner work + personalized workouts + mindful nutrition = real results. In your body AND your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤩I have a limited number of spots open for the January round of my signature 5-phase coaching program and if this is resonating with you, its for a reason. Shoot me a message & lets change your life.❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ pc: @callmemeagb @_mattsepe
4-Weeks Shredded Plan ... I see so many people being fooled by fitness coaches by making them loose more of weight like 10/15/20 kge lost in blaablaa days but have u ever thought of what r you loosing from your body is it fat or muscle 🤣loosing weight is more easy because u loose muscle and fat both and it's scientifically wrong . Don't get fooled by keep a Target of loosing weight .. Be smart by keep goal of Fat loss . Train smart be smart . Spend on knowledgeable Coaches instead of saving your money and getting fooled 😃🤣😂 Are you ready to Transform if yes inbox me now 💪😉😁 GURANTEED RESULTS OR MONEY BACK 💪 @multifitgym @multifitandheriwest @multifitmysuru @multifitpradhikaran @multifitkharadi @multifitkharadi @multifitnibm @multifitkalyaninagar @multifitkalyaninagar @multifitkothrud #multifitgym . . . . . . . . . . . #weightlosstransformation #weightlossjourney #weightloss #fatloss #fatlossjourney #fatlosstips #fatlosstransformation #fatlossgoals #gymmotivation #gymrat #fitnessgirl #fitnessphysique #fitspo #fitnessjourney #fitnessfreak
✅Chili Pepper Restaurant✅ ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Out on the town for dinner and an event, usual delicious night out👍 ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ All content by @edmovius3 🌯
Are you tip toeing or JUMPING your way into the new year?!?⁣ ⁣ And while you may think I going to be the one over here telling you to jump…⁣ ⁣ I’m gonna throw a curve ball at ya here.⁣ ⁣ The truth is (my belief anyway) …people jumping into New Year’s Resolutions with this ALL OR NOTHING mindset is why about 80% of people don’t stick to them. ⁣ ⁣ What if I told you that you could start a healthier lifestyle without flipping your life around 108 degrees? ⁣ ⁣ What if I told you that you’re more likely to stick to a health and fitness routine if you TIP TOE into it instead of jumping all in?⁣ ⁣ Well here I am…TELLING YOU!⁣ ⁣ We have to ditch the all or nothing mindsets and start thinking about health and fitness long term. ⁣ ⁣ If you are ready to do just that, then I have the PERFECT free challenge for you! ⁣ ⁣ The NEW YEAR, NEW YOU Challenge, where you’ll learn strategies to help you say “I’m starting tomorrow” for the LAST TIME!⁣ ⁣ If you want 5 free workouts, 5 live video coachings, a community of women with common goals, and the perfect set up for TIP TOEING your way to those goals…⁣ ⁣ GO CLICK THE LINK IN MY BIO AND SIGN UP TODAY!⁣ ⁣. @photosbysarahbella 📸❤️ #newyearsresolution#damnhappydamnhealthy#strongher#inspiringconfidence#balancedlife#buildthatbody#workoutroutine#communityovercompetition#womenempoweringwomen#findyourtribe#lifecoachforwomen#onlinefitnesscoach#goalhelper#wellnesswarrior#positivecoaching#healthateverysize#igniteyourfire#positivemindset#wholeheartedliving#fitgram#powerfulwomen#movementismedicine#movementlifestyle#workoutideas#Onlinecoaching#weightlosscoaching#onlinefitnesschallenge#personaltrainerlife#workoutideas#fatlossgoals ⁣ ⁣
Good spotters are a rare breed. You sir, are an angel 💖
Low-Carb Protein Fudge Cups 🎄 . Not only are these one of my favorite holiday recipes to make- they were also sooo delicious!!! They can be changed or altered in any way to suit what flavors you like best, too. For example if you want to add more of a holiday twist, top with some crushed peppermints or candy canes! . To make them: Mix together 1/4cup unsweetened cocoa powder, 1/4cup chocolate protein powder, 1/4cup canola oil, 1Tbsp sugar-free maple syrup, 1/2tsp sea salt, 1Tbsp chia seeds, 2Tbsp hemp seeds, & 1/8cup fat-free milk. Line 4 muffin tin cavities with plastic wrap and fill with batter about 1/3 of the way up. Sprinkle the top with additional chia and hemp seeds. Freeze for 30 minutes and enjoy or store in the fridge for later 😊💪🏽
I AM YOU!⁣ Do you ever feel like you are being thrown between 2 punching bags? ⁣⁣⁣ You want to get Healthy but don’t know where or how to start ➡️ I know what it was like reading articles on what to do to get in shape but “how” do I actually do it was like 😫⁣ ⁣⁣⁣ You want to eat better but you don’t want to give up Taco Tuesday ➡️ I promise you I’ve been through the strict dieting only eating 6 Foods and that is NOT the answer⁣⁣⁣ ⁣⁣⁣ You have bags under your eyes due to your anxiety ➡️ I know. I go to sleep every night wondering if I’m doing enough, the right thing, and the best things to bring value to you all.⁣⁣⁣ ⁣⁣⁣ You look down and your belt is fitting a little tighter. You don’t like what you see. Where did the “hot stuff” teenager body I had in high school go?➡️ I know. Well sorta. I was the farthest thing away from hot stuff in school, but I know what it feels like to look in the mirror and be unconfident and insecure.⁣⁣⁣ ⁣⁣⁣ You wonder how to balance life, work, while still making time for your health ➡️ I know. Some people you see on social media aren’t working full time jobs, or either work limited hours, so yeah they have more time than you. ⁣⁣I found a solution.⁣ ⁣⁣⁣ You want to hit up that chick fila drive thru for breakfast➡️ I know. That used to be my go to every morning. ⁣⁣⁣ ⁣⁣⁣ You want to go out for beer or wine after work with the crew. You just want to wind down after a hard days work ➡️ I know. I struggle with this everyday. I’d rather Netflix it up, order an XL from dominos, or go catch up on some 2k19. ⁣⁣⁣ ⁣⁣⁣ We all struggle. You are not alone. I guarantee most of you have already been in better shape than I have the most of my life. ⁣⁣⁣ ⁣⁣⁣ The only thing different between me and you is I made the choice to start. To trade in my excuses for “I am able and get to.” I traded in Netflix for zoom calls. I traded in my donut holes and Frappuccino for a morning smoothie.⁣⁣⁣ ⁣⁣⁣ I have the simple solution if you’re struggling. It’s not going to be big changes overnight. It’s not going to be a quick fix. But I guarantee we will make the changes together and you will feel so much better guaranteed. ⁣⁣⁣ ⁣⁣⁣ What do you struggle with?⁣⁣ ⁣
As the new year is coming up I want to make a Pre-New Years resolution (haha is that a thing?) I want to do 21 days of accountability. It takes 21 days to make a habit, right? Help me finish off the new year with a bang 👊🏽. Feel free to call me out 😂😅.
CHOLESTEROL by @nutricallyfit . What are the common myths in nutrition? . One of the myths when growing up, is about not eating beyond 3 eggs in a week. They are said to contain high cholesterol. Fast forward to today, scientific evidence have shown that dietary cholesterol intake has no effect on the serum cholesterol. The cholesterol are made by the body in response to the diet that you are consuming. So obviously if you are not making food choices, this will affect your cholesterol readings in the lab. Eggs consumption are also shown to help improve your HDL (high density lipoprotein) readings, which are the good cholesterol that helps clear your arteries. Depending on your caloric needs, eggs are an excellent source of protein and good fats. They make you feel fuller due to the fat content, and hence you do not overeat generally. DM or comment below if there are any. - If you know of someone who might benefit from this information, do send them here! 🤗
@crossfitresolve looking after us for the next few days while up in Brisbane . Travel is always a common excuse I hear for people not staying on top of their training or nutrition . While it doesn’t have to be the number one priority when away, it’s easier than ever to get a quick effective sweat on while still being able to enjoy everything else a holiday has to offer . 7 rounds for time 3 strict pull-up 5 dumbbell cluster 22.5/15kg 7 knee to elbow 9 burpee . Was pretty spicy 🌶🌶🌶 . #crossfit #moveeveryday
The MAJOR topic you're overlooking that is impacting your ability to change your body composition is --- STRESS! ✨ I know you're thinking: "Yeah yeah, I've hear this before Shannon" GIRL, I need you to SOAK THIS IN. ✨ Stress comes in a VARIETY of forms meaning it is very likely your body is experiencing a HIGHER degree than you're even aware of. ✨ -The 4.5 hours of sleep you got last night. -That commute when you were running late. -Those 3 bootcamp classes you took in a row last week. -The fact you haven't eaten all day and are now scarfing down a pile of food. ✨ Your metabolism reacts and adapts to the stress it's exposed to and it cannot tell the difference between the physical, emotional, environmental stressors you're constantly facing! ✨ Here are some examples of situations that cause extra stress on your system: ✨ Toxic relationships. Overtraining. Underrecovering. Chronic dieting. Eating highly inflammatory foods. Lack of sleep. Emotional distress. Illness or Injury Over intake of caffeine or sugar. ✨ You know what happens to the metabolism when your body is overly stressed? It slows down and stores fat because your stress hormones {Ex: Cortisol & Adrenaline!}are overdrive trying to protect yourself! ✨ Overtime this chronic increase in cortisol can wreak havoc on our systems: -Muscle loss. -Increase in cravings. -Increase in appetite. {Just to name a few} ✨ Not good for your health OR your fat loss goals. Lowering your stress levels isn't something to do only on occasion but rather EVERY DAY especially if you're trying to lean out. ✨ It doesn't have to be fancy. It doesn't have to take a long time. It does, however, MAKE AN IMPACT. ✨ Some of my daily means to reduce stress? My morning routine, exercising, walks, journaling, listening to podcasts, disconnecting with social media, being outside. ✨ So I want to hear, what did you do TODAY to de-stress? 👇
Progress update: I haven’t done kettlebell swings in 2 years 🙀 • I’m now able to do 20 reps with a band No pain, no tension, no nothing 🙌🏽🎉 • It’s easy to get upset with not seeing the results you want on paper or in the mirror but what I want you to focus on is PROGRESS! • Girl, if you can do 10 push-ups and you couldn’t even do 1 when you started...CELEBRATE that!! 🎉 • If you don’t celebrate your wins, then who are you to deserve those results? • And I say that with love 💕. • Appreciate how far you’ve come and trust the process to get to where you want to be 🙌🏽 • Keep your focus on the goal but don’t forget about the journey 💯.
Perspective ▪️ . Most would think that the guy on the left was full of happiness, while the guy on the right is just another douce bag in the gym 😉🤔 . That may be how some people perceive my story, but it’s far from correct. The truth is I’m not satisfied in either picture. I see two very imperfect people, with major flaws. ▪️ . On the left I was a liar. I continuously wore a fake smile to fool those around, to make myself feel more comfortable. I would cry often and WISH I wasn’t fat, but didn’t take the steps to succeed in that aspect. Miserable is a very good way to describe the feeling of being trapped inside of a 320 pound body. You feel as though you are almost in jail, and the key was thrown away. There’s nothing you can do to get out. The truth is, all I had to do was change my ways, and suddenly my freedom grew. ▪️ . On the right I’m just not satisfied, I see a huge improvement, but I’m just a regular guy now. I’m no different than anybody else around me, and to me it’s very discouraging. I like to be different, I like to do something different than what everybody else is doing. Being part of the majority may be my largest fear. ▪️ . If you read this far, I hope you have the courage to be different, to be brave and strong. YOU are CAPABLE! Your greatest enemy is yourself, beat his ass ▪️ . #weightloss #weightlosstransformation #weightlossjourney #weightlossinspiration #fatloss #fatlossjourney #fatlossgoals #fatlosstransformation #bodybuilding #bodybuildingtransformation #bodybuildinginspiration #foodie #foodporn #foodphotography #gainz #gainztrain #fattofit #fattofitjourney #fattofitinspiration #inspiration #transformation
Here’s how I resist cookies & sweets during the holidays 🍪🍪 . . I DON’T! And you shouldn’t either. . Think about it. How many years has it been that you’ve told yourself you’ll stay away from the dessert platter this holiday season? That this will be the year you stick to your diet during the holidays? . How has that worked out for ya? Are you still working towards the same goals you set months ago, maybe even years? . This year, let’s make it different. Try setting goals that allow you a little bit of flexibility. You know you’re going to eat a few treats here and there, don’t beat yourself up over it and say you’ll try again next week. Just because you had one cookie doesn’t mean you’ve fallen off and have to eat ten more. . The holidays are meant to be enjoyed, food included. It’s all about moderation. . Get creative & make it fun. For every cookie I eat, that’s one extra serving of veggies I get in. That way you’re getting in your favorite treats, but also your micronutrients! . Questions on how to survive the holidays? Let’s chat! How would you like to LOSE during the holidays instead of GAIN? . What’s your favorite holiday treat? What are you most looking forward too? 🍰🍫🍪🍩🍦
THIS is what #teamruby is all about. S E L F L O V E the qualitatives of the journey. FEELING better, POSITIVE moods, LEARNING how to see the positives and come back to your centre when days are rough, S E L F E M P O W E R M E N T " I had so much confidence in myself. " BEING PROUD in her body, her clothes, , R E F L E C T I O N & SELF-R E C O G N I T I O N MANY firsts - non baggy clothes, showing off her aazing progress, realising her amazing progress not just through PHYSICAL changes... but she is healthier, more positive, has a stronger PURPOSE and WHY, and she is a bloody smiley role model to the kids at her work and she is bloody amazing at her job too. Transformation is not just what is on the outside, but the inside too. IN FACT it is the inside that is most important! if you ARENT HAPPY... grateful... or positive within yourself... then what does the outside matter? Self Sabotage comes from negative thoughts, mindset, and lack of purpose. not seeing it as a transformation for life but as some quick fix. short term rubbish means short term results. Paige, i am SOO proud of how far you have come thus far. almost a whole new life change in just a couple months so 2019 is VERY promising for you <3 bring on the sunny days in jumpsuits and pretty things
With all the holidays, get togethers, etc it takes alot to say "no thanks" 😏. I've slipped a few times this month but it's never too late to get back on track. Mistakes happen, were all human and I know I'll probably do it again later on down the road lol. So to a new year of staying focused on my goals. #weightloss #womeninthegym #nutrition #temptation #cleaneating #weightlossjourney #newyearsresolution #fatlossgoals #fatloss #fatlossjourney #bodygoals #musclegains #newyearnewme #focused
So these #BestBcaaShredded are the aminos that I used all throughout my prep. Used em during fasted cardio as well as training to try and prevent as much muscle loss as I could while in a calorie deficit. And they have Carnitine in them which is supposed to help oxidize fat and use it for energy. They also taste really good too 😋 instead of just having plain old water so definitely give them a try! You can use code "MUNZ" for 20% off any @bpisports products 😁✌️ . . . . . . . . #bpisports #teambpi #bpination #bpi_sports #bpiteamaesthetics #abdefinition #shreddedlife #contestprep #bpisupplements #bpisport #bpistack #fatlossgoals #absgoals #sixpackabs #supplementsthatwork #mensphysiquepic #fatlosstips #fatlossmotivation #getshredded #bestbcaa
⚠️ WANT TO START COUNTING MACROS TODAY? ⚠️ . . . If you're ready to take charge of your weight loss and give counting macros a try, check out my 3 simple steps to start counting macros today! . . . Step 1️⃣ Take your beginning progress pictures, measurements, and weight. This will give you a starting point for your progress and will help keep you motivated on your journey! . . . Step 2️⃣ Get yourself a food scale. This will help you be more accurate with your tracking and will help you learn about portion sizes. . . . Step 3️⃣ Track your intake. Practice tracking your intake in a food tracking app until you get the hang of it. 👌 . . . Ready for more? Drop a 🙋‍♀️ below and I'll DM you with more info on how I can help you reach your goals.
On Yer Bike 🚴🏻‍♀️? - Why trying a new sport can be a game changer 🏉. - Exercise isn’t always fun & for many it can be way off putting too. Here’s a challenge actually for you guys over the Xmas Holidays & into 2019 too 👇🏻. - Try at least 1 new sport that you’ve never done before 💯. - I remember trying rowing a few years ago. I never really thought I’d enjoy it or ever get the benefit but my goodness what an experience that year was. The fittest I’d ever felt, a new skill learned & part of a community of quality individuals 👊🏻. - No excuses now, what’s your next sporting venture 🤔⚽️? - DM 👨🏻‍💻
⚠️FREE CALORIE CALCULATOR-link in bio👆🏽⚠️ - Awesome visual by @fitnessft_ : - “🔥WHAT MAKES YOU FAT 🔥⠀ -⠀ When you look in the media you'll find that there are many foods that get demonized. They're unhealthy, make you fat or cause obesity. But which foods actually make you fat? 🤔⠀ -⠀ Well, there is not a straight answer for this. Because there are no foods that are inherently fattening, or foods that are inherently fat burning. ❓⠀ -⠀ Not only certain foods, also food groups like dairy, gluten, sugar and fruit get demonized and are seen as fattening. 🍎⠀ -⠀ There is only one real thing that makes you gain fat, and that is eating too many calories. 🍴⠀ -⠀ How many calories you need to eat to maintain your weight can be totally different, not everyone is the same so we all have different calorie needs! 👨‍👩‍👦‍👦⠀ -⠀ Yes, there are foods that make it easier to eat too much. Like fast food and foods high in added sugars. 🍰⠀ -⠀ But in the end gluten, sugar, etc... is not inherently fattening only when you eat too much of this. 🍽️” -⠀ #fatloss #fatlossjourney #fatlosstips #fatlosshelp #fatlossgoals #fatlosscoach #fatlossfood #fatlossprogress #fatlosstransformation #fatlossprogram #fitness #fitnessmotivation #fitnessjourney #fitnesslife #fitnessgoals #highprotein #protein
I keep saying "Today was one of the best days of my life" 🤙🏼 . 🌟 It just shows you that even the best possible outcome you can think of can be blown out of the water. . The universe has no limit to creation... . 🌟 So dream big, and live life to the fullest!
ARE YOU A CHIP ADDICT??? . . . Oh man, the though of a delicious, salty, crunchy chip has my mouth watering. Sadly, that chip has plans for my health that aren’t so good. . . . So I’ve been looking for a kinder dipper. And yes, I found it at 5, YES 5 calories per oz. Compare that to the potato chip and your stuck with 152 calories. . . . And to that I say, hello endive. You’re my new friend. ARE YOU LOOKING FOR A REALISTIC NUTRITION LIFESTYLE??? I’m here for ya, and I can’t wait to start you on the journey.
Can we be honest here? No beating around the bush. We hear that Fat Loss is simple. And it is. The ‘formula’ for losing fat is pretty basic, but (and this is a BIG but ), the day to day application is NOT easy. - You want to see the scale move as the indicator that we are doing it right. It’s easy to understand, and we have been brought up to recognize it as the “standard” indicator for weight loss. - Look. The scale is a great way to measure progress IF you can detach emotionally from that number.It can give us great information, but it can be difficult to see the number for what it is - a data point, not a true indicator of your progress. - But progress comes in many many other forms, most of which we tend to ignore, but are way more important in the bigger picture. Here are just a few: - ✅Your measurements are changing. ✅ Your monthly progress photos show change.. We don’t always see it day to day. Having the photographic record shows it all. It’s amazing to see. ✅You are having lean protein at every meal now. That’s progress. ✅Clothes are getting looser. That’s progress. ✅You are lifting more weight in the gym then you were before.That’s progress. ✅You were able to eat a donut (or insert other food) and NOT feel guilty about it. For the first time. That is progress. ✅You have been consistent with your nutrition for the first time ever. That is progress. ✅You went to a gathering and were able to enjoy yourself without the guilt, the punishment cardio, or severe calorie restriction after. That is progress. ✅The scale. Can be progress too. - Think about your own progress. The scale may not be moving, but I bet you are making progress. You just may not be looking in the right place. - Give yourself the credit you deserve. You are working hard. You are not giving up. You ARE progressing. Recognize it. - And like I said yesterday: The only way you fail is if you quit. And you haven’t quit, so, start looking at ALL of your progress.#fatlossprogress #fatlossjourney #fatlosstips #fatlossfood #fatlossgoals #weightlossprogress #fatlossjourney #fatlosstips #chadhargrove
Simple but yet satisfying 😁 Tonights dinner Pasta Bolognese Look at all those carbs and still loosing fat.. #caloriedeficit #macros #fatlossgoals #weightlossfood #carbsaregood #carbheaven #teamrhlifehustle #teamrhlifeplan #teamrhfitness
Happy Workout Wednesday Fit Fam!!! . Here is another video that your guys requested! It is a full lower body workout! . 1️⃣Leg Press Machine. 10 wide 10 narrow. 4 times. 2️⃣ Smith Machine Static Lunges. 3 x 10 each leg 3️⃣ Lying Hamstring Curl 3 x 15 4️⃣ Seated Leg Extension 3 x 15 5️⃣ Calf Raises 3 x 15 . Save it and try it later!!! . . . . . . . . . #workoutwednesday #sanmarcos #sandiego_ca #sandiego #sandiegofitness #carlsbad #escondido #oceansidecalifornia #igerscalifornia #igerssandiego #gymgirlvideos #gymgirldaily #workoutvideos #workoutroutine #workoutideas #fitfam #itsalifestyle #howtogetfit #fitgoals #fatlossgoals #fithealthylifestyle #girlswithmuscle #girlgains #goaldigger #howtoworkout #howtoburncalories #fitfluencer #getfitwithme #personaltrainerlife
Knowing how to adapt a workout is just as crucial as having a good plan. If you have a particularly intense workout, but didn’t get enough sleep, have a cold, or just feel “off,” your workout won’t be as effective. Think about it. No matter how hard you push yourself, you won’t be physically able to work as hard as you could on another day. In other words, your body won’t be forced to adapt to an intensified workout, because it ultimately won’t be as intense it should be. But if you skip your workout, your body gets nothing. The answer is to adapt. Either switch it out for something easier that you’d normally do another day, or reduce your weight, sets, reps, time, etc. On the other hand… If you have a particularly easy workout today, but feel well rested, well fed, and more amped up than normal, take advantage of it. Switch out the easy workout for something more difficult that you’d normally do another day. Or at least increase your weight, sets, reps, time, etc. You don’t need to constantly change up your workout routine. But don’t be afraid to make adjustments based on how you feel on certain days. The pros call this cybernetic periodization. And it’ll give you the best results. To learn more about getting the best results, especially for a “normal” person, rather than a pro athlete, be sure you don’t miss this week’s blog. Link in profile! #portersays #adaptability #fitlifeguru #nutritioncoach #healthyish #healthier #healthyishappy #fitnesscoaches #fitnesscoachesonline #smallchoicesbigchange #smallchoicesaddup #exerciseforlife #workouttips #fitlifechoice #fatlossjourney #fatlosscoach #fatlossgoals #fatlossfoodie #weightlossfood #weightlosswarrior #fattofitness #thesweatlife #exercisetips
HOW TO TRACK YOUR WEIGHT?⚡️ @alexrichardson.fit @fitathleticworld @alexrobertomusic Tag a friend who needs to see this!😲 . Click the link in my bio for 1 on 1 coaching with yours truly to start your personalized meal plan and training program to build muscle, lose fat, and improve your quality of life!💪🏼 . Tracking your weight is one tool of many to track progress if you are looking to lower body fat percentage, add lean muscle mass, and improve body composition.👌🏼 . If you are going to weigh yourself make sure you do it every day at the same time with nothing in your system. So preferably the morning works best for this, wake up, go to the bathroom, and then weigh yourself. . We want to take the average of the 7 days each week, and that will be where our current weight lies. . Remember your weight fluctuates depending on hydration, hormones, current nutrition, lifestyle, etc. . And especially if you are beginning to lift weights, your body might be adding on some good weight AKA lean body mass, which is freaking awesome!💪🏼 . Ask yourself what weight do you want off your body?!🤔 Is it body fat? Maybe you want FAT LOSS, with a leaner, toner body?!🤔 LIFT WEIGHTS AND GET STRONGER!! . Remain patient and remain consistent in your weight tracking along with other measurements such as pictures, and tape measurements! . Apply for my online coaching today by clicking the link in my bio!🙋🏻‍♂️ . Caption by: @alexrichardson.fit . Content by: @chadhargrove1 . #weightlossjourney #weightlosstransformation #weightloss #weightlossideas #weightlossmotivation #weightlossinspiration #weightlosssupport #weightlosscoach #weightlossgoals #weightlosshelp #fatloss #fatlossjourney #fatlosstips #fatlosscoach #fatlossgoals #onlinecoach #onlinecoaching #richardsonfit #richardsonfitness #fittips #fittip #fitnesslifestyle #healthlifestyle #transformations #weightlossstruggle #weightlosssuccess #weightlossprogress #weightlosstransformations
KNOW - REAL LIFE - What’s up peeps! Happy Wednesday! Gonna keep this one short and sweet. - There is no secret or magic pill that will get you in shape. Being consistent and sticking to the fundamentals are what work. - Don’t buy into any gimmick teas, detoxes or lollipops or whatever the fuck is being sold now that will magically help you lose 500 lbs in 5 minutes. - You have everything you need guys! Be patient stay consistent and you’ll be on your way. - Stay strong! - Stay mositive - 📷 @fitnessreloaded -
Truth bomb 💣 I get just a little bit frustrated when people tell me that they eat “really healthy” or rattle through the things that they DON’T eat - yet are struggling to lose weight 👎🏼 Long story short, it’s because you’re eating TOO MANY CALORIES 🙈 I’ve worked with “Clean Eaters” who don’t eat rice, pasta, bread or heavily processed/packaged goods, but will happily eat a bag of trail mix, throw in several dates into their smoothies and bake with tablespoons upon tablespoons of rice malt syrup and coconut oil - which is FINE ✌🏼 But you cannot argue the science of energy balance ⚖️
🙄 Dinner 🙄 . Food is not my friend tonight. Side effects of having a medical condition leaves me with mouth ulcers.... I don’t generally dunk biscuits but I need some soggy food as my mouth is so sore 😢 hopefully the treatment will work soon and heal the damn things 😡 . Lotus biscuits and tea . Calories 240 Protein 2g Fibre 0g . @munro_fitness . #myfitnesspal #weightloss #weightlossmotivation #caloriedeficit #caloriecounting #fatloss #fatlossgoals #teammunro #clanmunro #munrofitnessgroup #munrofitness #munrofitnesscrew #munrofitnessjourney #munrofitnessfamily
are you missing this [ critical ] component to weight loss? . You can be doing all the things. Have the perfect nutrition. Do all the right exercises. Drink enough water. Get enough sleep. . But if you don’t actually BELIEVE IN YOURSELF, you might not get very far. . What we believe about ourselves and the world around us is huge. . Maybe you’ve heard the phrase “whether you think you can or you think you can’t, you’re right.” . It’s true. . What you believe determines your outcome. Every time. . There is even a sociology theorem (Thomas Theorem) that explains how we tend to experience the things we expect. . What we expect can shape our... 👉🏻Perceptions 👉🏻Actions 👉🏻Outcomes 👉🏻Reality . That weight loss goal you have? It is imperative that you start believing in yourself. . If you don’t believe in yourself and your capacity, there is a good chance you’ve already failed before you even start. . So start with belief. . Understand that you are capable of anything you put your mind to. . You have what it takes and you will get there. . Give me a ♥️ below if you are choosing to believe in yourself!
Saving lives all over the Christmas period over here 🙋🏻‍♂️ . . Please note: THIS IS A GODDAM JOKE. EAT THE MINCE PIE. STOP SWAPPING FOODS FOR SHIT LIKE CELERY.
✖️NEW YEARS RESO’S ARE BS✖️ . It’s the 1st Day of Katemas 🥳🤩, the crowds go wiiiild 🙌🏽. In all seriousness though, click the link in my bio @katepurtle and sign up for 12 days of everything you need for weight loss ♥️ . I keep hearing... “I’ll wait until the New Year” and herewithin lies the issues with New Years Resolutions: 🦄Most resolutions are unspecific 🍍Lose weight. By when? How much? Do you have a plan? Do you have someone holding you accountable? Do you have a support network? 🤝 . 🦄January 1st is a terrible day to begin 🍍You've had a big night for New Years Eve, you wake up late, hungover and feeling horrid, so realistically doing any form of exercise or eating foods other than those that are fried or covered in grease is highly unlikely 🍗 . 🦄You're not at work 🍍You're not in a routine. And without a routine, it is a hell-of-a-lot harder to stay on track 🏡 . 🦄You're still in holiday mode 🍍Committing to this is fairly unrealistic whilst you're still in the headspace of holidays 🌴 . 🦄You expect to change your entire life in ONE day 🍍You set this big grand plan to lose weight. And suddenly, just because it's a NEW YEAR, you think you'll be able to start eating better, get up earlier, go to the gym, eat more vegetables, be more positive, sleep better all at once, AS SOON AS THE CLOCK STRIKE MIDNIGHT AND THE 1ST JANUARY IS UPON YOU. You hadn't committed to this throughout the year, but for some reason we think that as soon as the New Year rolls around we will be able to stick to it 🤷🏼‍♀️ . 🦄You start with an "all-or-nothing" mentality. 🍍Much the same as above, you go into the New Year with the thought of being able to just entirely go all in. You've been wanting to do that all year, but haven't been able to do so. Thinking that as soon as you have a New Year upon you means you'll be able to do so, is kind of silly 😜 . 🐢 I’m not discounting goals, just highlighting that you don’t need a New Year to begin. You need one moment, one choice, one decision 🤩 . 🐢 And right now, that decision should be to click the link in my bio and get help now! Why you still reading? Go click the link @katepurtle . . . . . #persistencepays #onlinecoaching
Do you allow your social media presence to define your self worth? . One of the biggest identity crisis’s I faced over the last year was my social identity, specifically in the online space! 🤓 . Social media has MANY benefits however one of the biggest downsides is linking the amount of followers and likes to your self worth . Our social identity is our sense of who we are based on a groups membership (aka, the inter web). And this identity often conflicts with our REAL one (ie, the person who exists behind the online account). . As our social media accounts keep growing the amount of the ‘likes’ and ‘followers’ begin to play a HUGE role in our identity. We tend to feel the pressure and more and more of being liked and accepted in the online space- pretty detrimental to our mental health right? . I’ve been down this path, but I want to you remind you 2 things: . ☝🏽Your social media presence does not define who you are. Just because your likes and followers may be less than than some thy does not mean you do not provide value to others lives. You are still amazing, loved and incredible. . ✌🏽 Some of the largest accounts still don’t know how to generate an income or create a greater impact (ie, smoke & mirrors). Look at their profiles and take it with a grain of salt- don’t let it throw you off! . . This platform is built by numbers! Don’t allow numbers to define who you are. As long as you are providing value, being authentic and are an exact replication of your content then you are creating impact 🧡 . . . Happy Thursday Grammers 🌈✌🏽 . . . #iinhealthcoach #healthcoachlife #healthcoaches #healthylivingjourney #healthylivingtips #selfgrowth #timetogrow #spirituallifecoach #lifecoachforwomen #positivecoaching #foodcoach #happinessisachoice #onlinehealthcoach #onlinefitnesscoach #weightlosscoach #fatlossjourney #bodytransformations #workouttips #weightlosstip #intermittentfastingresults #losingweightfeelinggreat #loseweightaskmehow #Onlinecoaching #weightlosscoaching #onlinefitnesschallenge #personaltrainerlife #workoutideas #fatlossgoals #lovingyourselffirst #gratitudeadventure
16 Weeks Of Dedication Looks Like 🥩🥓🧀🥑🏋🏽‍♂️ ➖➖➖➖➖➖➖➖➖➖➖➖ FOLLOW 👉@losefatmale for the best and real body TRANSFORMATIONS & INSPIRATION 💪🧡 •Hashtag Project: #losefatmale
Time is money. ⏰⁣ ⁣ And money is energy. 💰⁣ ⁣ Where are you spending yours?⁣ ⁣ “Why do you think people fail to reach their nutrition goals - what’s the #1 barrier?”⁣ ⁣ When I posed this question to the individuals closest to me they all responded with some variation of: ⁣ · lack of time, ⁣ · time management, ⁣ · other things taking precedence, etc.⁣ ⁣ And it got me thinking…⁣ ⁣ Our time is precious. It’s something we give/withhold according to our priorities. Just like money.⁣ ⁣ Our money is precious. It’s something we give/withhold according to our priorities. Just like energy.⁣ ⁣ Our energy is precious. It’s something we give/withhold according to our priorities.⁣ ⁣ So if time = money and money = energy, where are you spending yours?⁣ ⁣ Is it in alignment with the change you want to create and the goals you want to reach in your life? Because where we spend our 💰, time and energy is where we can expect to produce results.⁣ ⁣ I often hear clients say that they don’t have the time to reach their goals, but isn’t it just that they (and maybe you) are choosing to spend that time elsewhere? 🤷🏼‍♀️⁣ ⁣ We all have the same amount of time. What you choose to do with it, where you choose to invest yours is completely up to you...as are the results you do/don't create.⁣ ⁣ This is your daily dose of WAKE UP WEDNESDAY. ☺️ Figure out where you want to see change and invest your energy there.⁣ ⁣ If that means hiring a nutrition coach so you can FINALLY change your relationship with food and your body, I know a pretty damn good one (ok, ok, I'm the best).⁣ ⁣ But seriously. Is your time and energy being invested where you want to see change? Yes or No? Tell us below!
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