to being a lean little bean exactly 2 years ago 😭😱. Sometimes I get discouraged looking back at where I was, but I have to remember that life happens and sometimes things aren’t going to be in your control. I’ve been struggling with letting go and letting God lately, but it is all a work in progress. If any of you are ever feeling discouraged, just remember you will not be stuck where you are forever. Life ebbs and flows, it’s all apart of the journey! Happy Thursday fam! Xoxo 💟💟
Count it.. Image by @caloriefixes
Link in bio for FREE 14 Day Meal Plan!
3 Competition Tips from @kt_trombetta
1) Don’t do anything new. Use the same rope you always use, don’t buy new shoes the day before the competition, don’t wear a new sports bra, pair of socks or gymnastic grips. Don’t even drink a new protein or pre-workout. Being confident and comfortable are the two greatest predictors of success if your training is on point leading up to the event. At Regionals in 2017 I got a free bra that was a little snug, but I figured it would be fine. All through the rope climb workout I felt like I had heartburn and couldn’t take a deep breath. Don’t make that mistake!
2) Turn off your phone notifications. Texts, Facebook, Instagram, emails, everything. You don’t have to completely go off the grid the whole weekend, but schedule your screen time at points throughout the day when it won’t be a distraction. The last thing you want is to be pumped and ready to go out for an event and get an upsetting message. Nothing is that important!
3) Have a food plan. Have your entire day of food planned out, and make sure it’s food you’re used to eating. We all eat to perform every day and competition should be no different. My favorite post-workout is a homemade mash. Half of a sweet potato, half of a banana and a scoop of peanut butter. I’ll also have a protein shake on the side. Other necessities are bottled water, rx bars, beef jerky, pre-workout (half scoops!) and Gatorade powder.
Turkey taco Thursday 🌮😋
I made this taco salad with a side of @cutdacarb
nachos that I baked at 350 for 5 min (swipe for pics and macro breakdown) They were really thin and crispy 👌🏻
MACROS: 38P/32C/7F 348 calories
1 semana sem treinar, e mesmo assim hoje só consegui fazer um pouco de aeróbico. Mas tudo bem né, melhor que nada 💪🏻 ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ Logo a rotina de treino tá de volta 🙌🏻
Pela primeira vez na televisão! 😂 Pois não é que cheguei a menos de 10% de gordura corporal pela primeira vez na vida!? 🙌 (9.8%bf pra ser mais exato) 🙏
Muito feliz! Não cheguei a esse número devido à corrida não hein, comecei a treinar de novo pra maratona tem apenas uma semana só.
Foi um processo (1 ano e meio), relacionado mais a hábitos e alimentação do que qualquer outra coisa, pois sempre fui uma pessoa ativa que nunca deixou de praticar esportes (até uns variados ao mesmo tempo 😅🤷🏻♂️ eu gosto uai, fazer o que).
Mas já faz tempo que comecei o acompanhamento com a @annalou_in3
e nesse processo ela não só me passou dietas/cardápios, mas me ajudou a aprender sobre escolhas, sobre a importância de comer comida de verdade e sobre cada estratégia que seguimos ligadas a cada objetivo do momento. E, o mais importante, aprendi sobre ter a liberdade de fazer escolhas! Hoje digo a mim mesmo que conquistei o “direito“ de fazer a dieta flexível, pois tenho muita consciência das minhas escolhas sempre!!! Inclusive de fim de semana 😉
Poder encaixar o que quiser no dia não tem preço! 🙆🏻♂️🍔🍫🍦 (a segunda foto do meu café da manhã de hoje é exemplo vivo, bolei a receita da cobertura eu mesmo e escolhi o que comer simplesmente de acordo com o que me deu vontade), mas exige responsabilidade #dietaflexivel #flexibledieting
E digo mais, só consegui chegar a esse número depois que me desapeguei dele 🤨😂 sim! Deixei de lado a questão %bf e foquei nos meus objetivos. 🎯
Ano passado sai de 11%bf pra quase 15% pra poder focar em performance pro Crossfit Open. 👊 E a @crossfitconquest.east
foi essencial no processo de tornar tudo sustentável em termos de treino e rotina 💪
#crossfit #crossfitopen #crossfittraining
Enfim cheguei nesse número hoje por causa do verão 😎🏖
Mas não vejo a hora de subir ele de novo pra poder ganhar massa e bater PR! 💪🏋🏻♂️
Deixa só essa maratona passar... 🏃🏻♂️😏😉
#marathontraining #runner #runningdays #running
Teased for eating twinkies. Teased for drinking protein shakes. I’ll stick with the protein...
Breakfast for dinner? 🍳
AND losing weight? Eating eggos? Ham egg and cheese on English muffins?
YES it’s 100% possible.
There’s absolutely no reason why you can’t get the body you want and sacrifice the foods you love.
Heck, I have a piece of chocolate every day!
And guess what, the scale is still moving.
Are you struggling with knowing what you should be fueling your body with?
Click the link in our bio, and let’s chat!
Free yourself from the miserable diet you’ve been on, and learn:
1️⃣ How to still enjoy the foods you love
2️⃣ Get the body you’ve been fighting so hard to achieve
3️⃣ Create a sustainable lifestyle! 🤗
Será mesmo que é essencial fazer um pré-treino?
Antes eu acreditava que se eu não comesse algo antes de ir treinar passaria mal, minha pressão iria cair e eu poderia desmaiar no meio do treino. ☠️
O mais engraçado ainda é que na época, como toda iniciante, meu treino era looonge de ser intenso.
Se o professor da academia colocava q eu tinha que fazer 15rep, e na 9ª começava a queimar o músculo, eu já parava. E o tempo de descanso? Pff, tava lá na ficha 45s, mas eu fazia uns 2m ou mais, até criar coragem pra voltar. 😳
Ou seja, meu treino era quase uma sessão de fisioterapia e eu achava que tinha que comer que nem rainha antes e dps dele...
Qqr um veria q meu take-in era muito superior ao meu take-out. Não é à toa que não tinha resultados esperados... 🤷🏻♀️
Existem inúmeras estratégias para cutting e emagrecimento, e mts delas realmente vão indicar um pré-treino a ser consumido.
Mas eu, Rubia, gosto de respeitar meu corpo. Principalmente em cutting, eu n vou ficar mandando comida pra dentro se eu estiver sem fome e sem vontade de comer, só pq existe a crença que o pré-treino é essencial 🙄.
Ontem, às 12h30, meu almoço foi com uma boa proporção de gordura, uma moderada de proteína e uma qtd pequena de carbos de baixo índice glicêmico (foto à direita).
A minha insulina até teve um aumento moderado, mas não cheguei a causar picos de glicose no sangue, nem efeito rebote.
Às 19h30, quando fui treinar, minha insulina estava baixinha e meus níveis de glicose equilibrados. Assim, poderia treinar tranquilamente, já q tenho uma reserva de glicogênio muscular boa (pq não faço LowCarb) e, msm q essa reserva acabasse, com a insulina baixa, esse ambiente permitira ao meu organismo retirar energia das minhas reservas de gordura (tecidos adiposos) q aceleraria minha queima de gordura.
Vcs percebem? Treinar sem pré-treino pode ser uma ótima estratégia, contudo, para que ela dê certo, temos q preparar um ambiente propício.
Se vc costuma comer alimentos de alto índice glicêmico e ainda combinados com baixa gordura, é uma estratégia tbm (e às vezes dá mais certo pra vc assim)-CONT. #pretreino #intuitiveeating #alimentacaointuitiva #dietaflexivel #iifymbrasil
STRUGGLING TO TRACK YOUR CALORIES AND MACROS WHEN BULKING? CLICK THE LINK IN MY BIO FOR A STEP BY STEP GUIDE!
KNOW YOUR CALORIES by @kruckifitness
POST INSPIRED BY @smurray_32
Liquid calories can be very sneaky. Here's a good example. A large vanilla triple thick milkshake from McDonald's, which can probably be downed in a few minutes or even less, contains 1,100 calories, and on top of that, they're probably not very filling.
Pick your junk food smartly. For example, you can get the same amount of calories from 7 & 1/3 bags of pretzel M&Ms. Odds are you are not gonna eat that many bags in one sitting, therefore taking in less calories from more volume. Another example, you can get the same amount of calories from 22 bagel bites. 22! Chances are that 22 bagel bites are gonna fill you up more than a vanilla milkshake, again meaning that with more volume, you’ll probably be eating less calories since most people don’t normally eat 22 bagel bites in one sitting.
I'm not saying you can't drink milkshakes by any means, but you can get much more volume from different junk foods, which would be more filling, so chances are you even eat as much to begin with.
#junkfood #lowcalories #calories #caloriecounting #morefood #foodjunkie #buildmuscle #musclemen #muscleman #lifter #liftweights #strengthandconditioning #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloricdeficit #fatlosstips #workoutlife #workoutroutine #weightlosstips #weightlossjourney #dietstartsmonday #dieter #proteine #gains
💪 #gainmuscle #eatbig #losefat
Protein Dessert Pizza!! Full Recipe Below! Tag your friend you would smash this Dessert Pizza with!
It’s soo hot here in Austin, Texas (109 degrees the other day) and I was craving something sweet and cold to cool me down! So this Dessert Pizza was just that and more! And it only took me like 5 minutes to make!
1 Pita Bread
2/3 Container (100g) @lightandfit
Toasted Coconut Vanilla Greek Yogurt
25g Fresh Strawberries Slices
5g Mini Chocolate Chips
8g Vanilla Protein Powder
2g Coconut Flour
5ml Cold Water
1️⃣ Preheat oven to 450 Degrees F. Take your pita bread and spray with non stick butter spray on both sides. Add to preheated oven for about 5 minutes until golden on each side. Take out and let cool on cooling rack.
2️⃣ While that is cooling, now you will make your protein icing that you will drizzle on top on the pizza. Add 8g vanilla protein powder, 2g coconut flour and 1g stevia to a bowl and mix together to avoid clumping. Then add 25g of Light & Fit Original Greek Vanilla yogurt to the dry ingredients and mix till you get a clumpy/crumbly like consistency. Then add 5ml of cold water and mix together till you get a thick but not too thick icing like consistency!
3️⃣ Now once pita is cooled, you will add 75g of Light & Fit Original Greek Vanilla yogurt on top (can add all of it if you want!) and spread across the pita. Add the rest of your toppings, slice up the pizza into 4 pieces and then enjoy every refreshing bite!
Hope you guys enjoyed the recipe! @lightandfit
was the BOMB for sponsoring this post! I highly recommend you guys give this one a try and tag @lightandfit
and FDL in all your recreations! This recipe is soo customizable based on whatever flavor @lightandfit
you use! They have 18+ options and that is why @lightandfit
is the GOAT! So comment below what your favorite Light & Fit flavor is of all time! Mine is the Caramel Apple Pie!
Hope you all had an Thursday!
Thanks and God Bless,
#FlexibleDietingLifestyle #NutritionalFreedom #lightandfit #yum
Just another day killing myself at the gym.... I’ve been having the best leg days lately 🏋🏽♀️ Just wishing the glutes would grow as fast as my darn quads 🤦🏽♀️
to being a burnt chicken nugget before I stepped on stage for finals. I wasn’t the biggest or leanest by any means, but I was proud of the package I brought. Bodybuilding is tough mentally and physically, especially the last few weeks of prep. I coached myself to learn how to make tweaks in training and nutrition so that I could also help others get results they are happy with. Excited to take the stage again, but bigger and more conditioned. Until then, it’s time to eat and grow because being this lean is neither healthy nor sustainable.
#competitionprep #physique #throwbackthursday #workout #gym #flexibledieting #fit #fitness #fitnessmodel #bodybuilding #naturalbodybuilding
What We Found - The Chief wiggum with fried chicken subbed for beer. Yes it's amazing. That is all.
Where - @nostimo.co
Join the journey #foodpornofmelbourne
Finally back at school for good so a trip to Trader Joes was needed right?? 😍 I finally remembered to grab the cauliflower gnocchi and also got ingredients so that I could make a good “pasta” dish for dinner 🍝
Details: TJs cauliflower gnocchi, zucchini, turkey meatballs (swipe for recipe), marinara sauce, and some parmesan cheese 🍅🌱 All I did was cook the frozen gnocchi and zucchini in a pan with avocado oil, salt/pepper, & garlic powder until almost done and then I added the sauce, turkey meatballs, and cooked until it was all warmed up 🔥
Verdict of the gnocchi: 12/10 wow.. I don’t even like gnocchi but this stuff was amazing and even tasted super cheesy. The serving size is a cup which is a good size portion too, so go buy this asap because its about to be a staple in my diet!! 😋
You can’t wipe the smile off my face when I’m with these baes @gggeorgia1
💜 Last nights session in a nut shell went like this “omg you’re wearing your hoodies, let’s get a photo! ok booty time, more booty, HIIT TIME LETS GO! Barbiiiieeeee girlllllll” I love you and your booties both so much! 🍑 I know you’re feeling the 🔥🔥🔥🔥 today 😏
Strawberry Cream 🍓
5Net, 21g Protein.
This is the Defiant ProCake, adding 2 ingredients and cook for 2:30. 💕
¿Qué es la dieta fitness cliché? Cualquier persona que nos lea sabe de lo que estamos hablando, en algún punto de nuestra carrera haciendo #dietas
, todos hemos seguido alguna que nos promete el soñado cuerpo de playa… pero, ¿a qué precio?
El tipo de dieta que ves en las revistas de fisicoculturismo y cuentas #fitness
de instagram –esas que tienen 5 o 6 comidas pequeñas, muchísima proteína, a menudo (con suerte o interdiario) una pequeña cantidad de carbohidratos no procesados en la mañana, grasas proveniente de almendras y aceite de oliva, y un horario de comidas estricto.
No puedes comer ningún alimento divertido, golosina, chuchería o nada por el estilo (únicamente en las llamadas #cheatmeal
–atracones de fin de semana-) e incluso queda prácticamente prohibido cualquier alimento que no sea pechuga de pollo, pescado, batidos de proteína, vegetales (verdes únicamente – olvidemos la zanahoria y la remolacha-), frutos secos, semillas, aceite de oliva, arroz integral, batata o avena –despídete de las frutas (a menos que estés en volumen)… ¿te suena conocido?
Existe un área gris, donde entran el yogurt griego, granos (caraotas, lentejas) o incluso frutas, que terminas creyendo que son veneno y te harán explotar /llenar de celulitis tus piernas.
Dicho todo esto, ¿de verdad nos quedan ganas de estar en forma o nos resignamos a tener unos kilitos extra de belleza?
Cuéntame, ¿qué tipo de alimentos te han prohibido y ansías comer? Los leo en los comentarios. Su interacción es importante para nosotros.
#nutriciondeportiva #perdergrasa #perderpeso #sersaludable #sisepuede #fitness #fitfam #iifym #mujeres #gym #gymlife #lifestyle #healthylifestyle #dietaflexible #flexibledieting
When are you competing again? How can you take so much time off between shows?
I get these questions often. I’m most likely looking at competing again in 2020. Why? Natural bodybuilding for me is all about progression. I don’t want to contest prep again until I’m confident I’m a better bodybuilder.
The true reality of doing this naturally, is progress is going to be slow. That’s why natural bodybuilding isn’t for everyone when most want instant gratification in today’s society.
For me, I just love the lifestyle of bodybuilding, being in the gym, and I enjoy this “improvement” season just as much as contest prep.
Oh, and the ladies like the offseason look better anyways. It’s only the dudes that really admire the contest prep shreds 🤣🤣 *Photo cred 🎥 @nickbarefitness
#tbt #throwback #contestprep #naturalbodybuilding #progress #fitness #fit #fitfam #iifym #flexibledieting #onlinecoach #Austin #Texas #time #offseason #shredded #shredded #diet #gym
1️⃣. Egg Beaters, 1/2 Cinnamon Raisin Bagel thin with Vanilla Almond Butter, Bday Cake Protein Dip and 🍓🍓🍓 .....
2️⃣. Dannon Light and Fit Greek Yogurt with Light Cool Whip and ✌🏻 Strawberry Magic Pops for dipping!
3️⃣. Joseph’s pita with Laughing Cow Cheese Wedge, Turkey, Lettuce, tomatoes, Cucumbers and nacho cheddar seasoning! Air fryer zucchini, Cheddar Nut Thins and Sugar Free Chocolate Vanilla Swirl pudding with Reese’s PB chips!
Chocolate Chip Cookie Dough 🍪 bar with 14g @eatenlightened
Sweet Cinnamon bean crisps .....
5️⃣. Taco 🌮 Salad: 93/7 Lean Ground Beef, lettuce, tomatoes, salsa, nacho cheddar seasoning and Buffalo Wing pretzel crisps crushed on top!
6️⃣. Dannon Light and Fit Vanilla Greek Yogurt mixed with 18g @cocoabarinajar.
Top with Reese’s PB chips, Cold Stone Bday Cake cereal and Light Cool whip! ———
Quick, Simple and Delicious! Don’t overthink it. If you’re someone who loves sweets be sure you’re adding them into your day! Complete restriction of sugar or sweets will likely lead to binges later! Everything in moderation 😉! ——-
#food #moderation #sweettooth #norestriction #lifestyle #macros #flexibledieting #iifym #lovewhatyoueat #fdoe #keepitsimple
- Lime Fruit Bar
❗️70 calories per bar❗️
0g Fat / 18g Carbs / 0g Fiber / 0g Protein
💭 At times it tasted a tad bit too sour 😖.
💭 I like that they use fruit because it doesn’t have that sweet syrupy gunk.
💭 Super refreshing on a hot summers day!
💡 Now that I think of it, I don’t think I’ve ever had a popsicle or fruit bar that tasted like 🍋 lemonade…I think that would taste pretty good. What do you guys think?
⏰ Turn on your post notifications! ⏰
Found a pretty good video from finals comparisons last week. Still going over everything and figuring out my timing. I haven't nailed it just yet, but @saraford_ifbbpro
and I have a game plan going into @spectrumfitnessproductions #goldenstate
. While I have no doubt that there will never come a day that i'm completely satisfied, I still try to keep my focus where it should be. We're often too hard on ourselves, really when it comes to life, in general. No, i'm not where I want to be, I haven't even scratched the surface yet, but I have continued to get better over time. I always hold onto that. If you don't, you eventually won't recognize the forest for the trees, and the only outcome there is giving up. That will never happen. This is a slow, tedious process, but if you're in it for the long haul, good things will happen! P.S. in case you don't know, i'm on the left😊 #believeit #imcoming
#riseandgrind #traininsane #weightlifting #sandiegofitness #sandiego_fitness #bodybuildingnation #doyouevenlift #thisisbodybuilding #musclecontest #mrolympia #mrolympiallc #flexibledieting #sandiegobodybuilding #worldgymsandiego #worldgym #24hourfitness #lafitness #eos #smtf #legday #muscular
My left arm has a mind of its own when I try to take pictures 🤷♀️
Heyo. Check out my fancy new drink that you also need to help with digestion and fat loss and it will complete your life.
You don’t need this $5 superfood elixir.
You don’t really need any of the super hipster health products that people love to show off on social media.
👉🏻Matcha, chia, collagen, apple cider vinegar, sprouted bee pollen (that’s not even a thing)... you don’t NEED any of it. Sure there are health benefits to some of these things, and if you want to add them in the mix, there’s nothing wrong with that. But more often than not they’re distractions from areas of our nutrition that will have a MUCH greater impact on health and fat loss.
Some call it “majoring in the minors.” That is spot on. 👏🏻 We don’t want to do that.
Most digestive issues, energy issues, fat accumulation issues, etc. come down to the “majors.” They’re not a sexy supplement or indigenous herb, but if you’re not getting the following big things right, no specialty supplement or single ingredient will help:
•Sleep - consistent sleep schedule, 7-9 hours
•Eat mostly real, whole foods - a variety of fruits and veg, whole grainz, lean meat, healthy fats
•Eat “enough” - not too much or too little; balance of protein, fat and carbs; eat 2-4 meals per day and stop when you’re satisfied or track your macros to dial things in even further
•Check your mindset and relationship with food - are you fueling yourself to thrive or is food more often tied to pleasure and emotions?
👆🏻 I promise you these are the most important things to focus on and bring our attention back to. If you are doing everything right here and still experiencing issues, then we can take a magnifying glass with things like blood work, food sensitivity testing, and supplement protocols.
It can be tempting to read an article or see what someone else is doing on social media and feel like we need what they have. Yo, that’s the human condition, to compare ourselves to others. But you don’t need that one thing. Focus on the big things, the areas of opportunity that will yield the most results for YOU. 💥
My workout partner is better than yours 💪🏽😂