#flexibledieting

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This monster is almost too cute to eat! ...almost 👹
Chicken nugs in the AF at 370 for about 10 min w/ side of G Hughes BBQ 😋 >>Side of garlic cauli mash (swipe for product and macros on this) added chives, bacon bits and ff sour cream-these were tasty!! >>Green beans with lemon, parm cheese and butter spray >>dinner roll MACROS: 59P/29C/8F 449 calories
#10yearchallange Since its #throwbackthursday I'm jumping on board for some reflection over the past 10 years. The challenge encourages a comparison from 2009 and one from 2019 (there abouts) with the intention of showing how much we HAVEN'T changed in aesthetics over this time. Promoting achievement in looking youthful. I'm all for health and fitness and looking after our body, so for this reason - great! Be proud of looking after yourself. But. I also believe in being real and raw. To each there own and any changes you want to make to yourself physically is your choice. You do you. But we should not let our a outer appearance dictate our sense of acknowledgement. The real reason I'm sharing my past 10 years is to reflect on what I have achieved, not just how I look. The physique I have built through competing is something I am proud of - but I am more proud of the person I have become in the process. Becoming a WBFF Bikini Pro and making my dream, a reality. Proving to myself that I am capable of doing things I never thought possible. Learning to believe in my own potential but also to push myself to my absolute elimit. My physical change reflects years of discipline, focus, sacrifice, hard work, drive and passion. Countless hours of training, cardio and food prep. Tears. Doubt. Fear. But also growth, courage, self-worth and empowerment. Rather than just going with the flow and jumping on the newest social media challenge just because, use this as an opportunity to truly reflect on what you have accomplished, overcome and learnt in this time. ✌️ P. S. Check out that 2009 haircut. I thought cutting my own hair was a great idea... I also did not know what toner was at that age 😂
What is GLUTEN? 🥐🥯🍞🥖🥨🥞🤷🏼‍♀️ — •• — Gluten is a protein found in some grains, such as wheat, rye and barley. Gluten makes bread products chewy and gives them an elastic quality, so it is important to the making of baked goods. It can be found in many types of foods, even in some that you would not expect. — •• — IS GLUTEN BAD? Gluten is only bad for certain people. These people are gluten-sensitive or gluten-intolerant, which means their bodies produce an abnormal immune response when breaking down gluten during digestion. About 18 million Americans have gluten sensitivity, according to the National Foundation for Celiac Awareness. The most well-known form of gluten intolerance is celiac disease, which affects one in every 141 people in the United States, according to the U.S. Department of Health and Human Services. When someone with celiac disease consumes gluten, it triggers an immune response that damages their intestines, preventing them from absorbing vital nutrients. In healthy people the inside of the small intestine is lined with finger-like projections, villi, that help the body absorb nutrients. In people with celiac disease, gluten irritates the lining of the small intestine and also causes the immune system to attack the villi. Over time, the villi can be damaged or destroyed. — •• — SO WHAT DOES THIS MEAN? This means if you have been diagnosed with Celiac you shouldn’t consume gluten, duh. If you don’t, then this just means nothing lol. Many people on gluten-free diets don’t have a medically needed dietary restriction and eat gluten-free as a fad diet. Gluten-free foods, especially refined foods, processed to make them gluten-free (Many made with potato starch or rice starch), cheat the consumer out of the many health benefits of whole grains … and can be seriously lacking critical nutrients such as fiber, iron, zinc, folate, niacin, thiamine, riboflavin, calcium, vitamin B12 and phosphorus." Love you! Un Besito!😘 Best, -J.J. Think🧠, Talk🗣, Lift🏋🏽‍♀️, Laugh😄, Create💡
Yasss!! I’m over here eating my best life, on a “diet” tikka masala with chicken thighs, turmeric spiced brussel sprouts and rice (wish it was Basmati) 🍛🍛🍛🍛386cals 29p/37c/12f #dietfood #getafterit #flexibledieting #flexibledietinglifestyle #iifym #foodisfuel #fatlossjourney #bodytransformation #womenthatlift
Shepherd Pie remake! Subs like cauliflower, fat free cheese, and 93/7 beef make this so macro friendly! #fitmom #figurecompetitor #macros #flexibledieting #sogood #pie #meatpie #healthymom #healthyfood #dinnerideas
Janta 🥘😋 arroz 🍛, feijão e hambúrguer com recheio de mussarela. De sobremesa pera ❤️ . . . #projetodasameggas #flexibledieting #projetovidatoda #dietasemsofrer #dietaflexivel #lovecarbs #dieta #treino #fitness #agoravai #estilodevida #vidasaudavel
What are you having for dinner? * Try a palm size of protein for women and two for men * Try a fistful of vegetables and two for men * Try a cupped hand of starches for women and two for men * Try a thumbs worth of fat for women and two for men * So for instance tonight Dustin is having two palms of chicken, 2 cupped hand of noodles, 1 fist of stir fry veggies, 1 fist of celery, and two thumbs worth of peanut butter as dessert. Tonya will be eating roughly half to three quarters of this. * You can adjust these portions per your needs. Get your free portion control guide that teaches this. Link in bio. * #fitgoals #fitaddict #fitlifestyle #fitlife #fitliving #fitnesstips #exercise #fitness #cardio #fitnesstips #workouts #stayfit #fitnessjourney #healthnutrition #healthylifestyle #healthy #healthyfood #healthyeating #flexibleeating #flexibledieting #fasting #accountability #transformations #lifestyle #nutrition #travelfitness #onlinecoaching #nutritionist #businessexecutive #sunrisenf #flynflexy
4 DAY-SPLIT by @kruckifitness - The 4-Day split is one of the better programs to follow. It allows you to get a good amount of volume, while still getting plenty of rest. It’s a split that allows you to gain good muscle without having to be in the gym too much. But just make sure if you decide to do a 4-day split, do it right. - On a 4-day split, it’ll be split up into 2 upper body days and 2 lower body days. For both upper and lower body, you’ll have a strength day and a hypertrophy. - On the strength days, try to focus on hitting heavy weight for low reps (anywhere in the 2-8 rep range should be fine). The goal of the strength days is to create more muscle building potential. - Hypertrophy days will focus on moderate weight, higher rep exercises (in the 8-15 rep range). You’re not going as high on weight, so do your absolute best to do all exercises with perfect form, and really feel every rep, as you should for the strength days as well. - With the use of this split, a caloric surplus, and progressive overload (try your best to improve your total training volume every workout), you are setting yourself up for muscle building success. - Do you use a 4-Day Split? Comment and let me know! - #buildmuscle #muscle #muscleman #lift #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #hiitworkout #hiittraining #liss #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains 💪 #gainmuscle #eatbig #losefat #fitnessfreaks
✖️Stop Scrolling, Start Doing✖️ - One day- you will wake up and realize that you’re fed up with not truly... being, living, feeling and striving towards your best physical and mental self - Maybe it’ll take that doctors visit in your 30s telling you... - That you’re overweight or unhealthy and at risk for X,Y, and Z. - Maybe it’ll be that car accident that really has you questioning whether your living your best day-by-day. - Maybe it’ll be that photo of you in Cabo that is tough to look at when your in a swimsuit where you draw the line. - Maybe it’ll be that event you look back on and realize wasn’t fully enjoyed or remembered as amazing because you yourself didn’t feel confident and amazing to make it memorable. - Maybe it’ll be that date you felt like could of gone better if you were better and more yourself... a healthier self. - Maybe it’ll be that one night you question if your worthy of attracting or being with the type of person you want to be with. - Maybe... one day... someday... that day may be filled with regret unless you take ACTION today - Stop saying man those were the glory days in college... 🤨 - Why settle for those years of your life being the best? - Why not make your 20s, 30s, hell 40s your BEST years.. - By becoming a mental and physical powerfucking house that you feel so damn proud of! - Make it TODAY... Make TODAY day one. - Turn your present body into your dream body. - Be your best NOW and choose to take care of your self.... - CHOOSE to shelf off your EXCUSES and CIRCUMSTANCES to a wait for tomorrow that may never come. - Take ACTION now. If you’re ready to take CONTROL of your HEALTH & go BEYOND your fitness goals. - 🙅‍♂️ This isn’t a bullshit meal plan and training PDF file - this is a high level transformative experience that I promise will have you feeling, being, and achieving everything your looking to be and feel by mastering your training & nutrition for years to come. - Are you ready to make your future your best years yet or are you going to keep settling for average? - That CHOICE is yours to make, choose wisely this is your future we are talking about.
Throw back to this fajita bowl that I whipped up when we were on holidays. One of those ‘use what you have in the pantry and fridge’ type meals. Swipe right for the ingredients and macros for one serve. Seriously so simple, satisfying to eat and tasted AMAZING! @oldelpaso #throwbackthursday . . . #fajitabowl #fajitas #mexican #dinner #noms #jerf #justeatrealfood #homecookingisthebest #homecookingmadeeasy #ifym #flexibledieting #flexibledietinglifestyle #simplemeals #onepanmeal #norecipe #foodporn #mfp #myfitnesspal #fitchick #chickswholift
Let’s talk about P R O T E I N 🥚🥩🍤🐓🐟🥓🍖 ••• We talked about fat last week but this week we’re going to talk about the building blocks of the human body: protein. ••• Not sure what to buy? The majority of your protein choices should be L E A N. Chicken breast, fish, any ground meats 90% or higher, egg whites, etc. ••• Just like fat, protein shows up with other macronutrients in tow. Bacon for example, is a protein with fat 🥓. A porterhouse steak 🥩? Protein & fat. Black beans? Protein & carb. A whole egg? Protein & fat 🍳. ••• The proteins above aren’t BAD. It’s just that they aren’t just a source of protein. For example, 1/2 a cup of black beans has 7 grams of protein in it! But it also has 19 grams of carbs in the same serving. ••• Food logging not only helps keeping you accountable, I find it opens a lot of our clients eyes to what’s in their food 🤓. The more knowledgeable you are, the better nutrition Tetris you can play ⚖️📱🥗. The more varied and balanced your diet is, the happier your body is 🍎🤸🏽‍♂️ ••• #crossfit #cftnutrition #crossfittemecula #healthystepsnutrition #nutrition #protein #macros #flexibledieting #inlandempire #temecula #murrieta #riverside #socal #temeculawinecountry
130kg x1. Programmed for singles at 120kg... Doubled it, so of course it was only natural to increase the weight for the remaining sets. @joannestephensen
Yummy dinner. Steak, baked sweet potato, and salad. . . . . #iifym #flexibledieting #yummy #eat #fitforlife #yum #ilovefood #foodfreedom
I See Far Too Many People Perform This Movement Wrong On A Daily Basis....I Think It’s Time To Set This Straight... . . I’m a huge fan of variations/angles/new movements etc. BUT This close grip on a pulldown is meant to be performed a specific way for optimal results. . . 1- Do NOT Lean Back. This is meant to hit the upper parts of the Lat. and Teres Muscles. If you lean back you will lose that specific engagement. . . 2- FULLY EXTEND! If you “chicken wing” or “half rep” you’ll never activate the upper lat/teres muscles AT ALL! . . 3- CONTROL the weight. FEEL the muscles engage and contract. Give it a slight pause at the bottom while squeezing the lat and teres just to ensure proper contraction. As you get better at feeling those muscles firing, you won’t have to hold or go as slow. Unless you’re doing TUT (but that’s whole other video). . . 4- Check Your Ego: Lighten up the weight. Feel the proper muscles firing. Then increase the weight. You’re only fooling yourself. No one else cares 🤷🏻‍♂️ . . Happy Hump Day 🤙🏼 . . #HumpDay #reddit #fitnessauthor #fitlife2019 #ConsistencyIsKey #jordantrainingsystems #teamjordan #trusttheprocess #nyctrainer #toptrainer #besttrainernyc #timessquare #personaltrainernyc #12weektransformation #dadbod #weightlosstransformation #personaltrainer #menshealth #ifbb #npc #iifym #flexibledieting #bikini #dilf #Midcitygym #timessquare #bestonlinecoach #toptrainerinnyc #Bodybuilding #mensphysique
Some years are for growing. But this one, This one is for 🌹B L O O M I N G 🌹 . . I am SO excited to the things coming up this year 🙏🏼🙏🏼 I’m seriously so blessed from the opportunities I get, I can’t wait to share some news I’ve been getting!! I will be attending the Arnold this year as well!! 😍 literally a dream of mine! I’ll be going with of course @fortifx (the best bars in the fitness industry😛😛) so excited for this up coming season! Let’s crush it 💪🏼💪🏼 . . Photo: @kevinscinema 📸 . . #fortifx #bowmarnutrition #ocbbikini #ghostlifestyle #girlssupportinggirls #muscledazzlebikinis #bikini #ocb #bikinigirl #ocbbikinigirl #prep #preplife #gymshark #gymsharkwomen #lululemon #converse #apeathletics #iifym #flexibledieting #girlswholift #arnold2019
Like I said, squat heavy & low. Took it outside for cardio. Did some sprints & Turkey Trots! For the sake of the camera angle I did a Turkey Trot in a straight line but on a full field you would normally Bear Crawl to half field, shuffle left, turn halfway shuffle right. Backpedal back to the goal line, turn & sprint to right back where you came from! Then had the most optimal post workout meal. Steak, Broccoli, Avacado #keto #flexibledieting #intermittentfasting #anabolicfasting #maxeffortmuscle #mma #wrestling #cardio #squats #boxsquats #sprints #football #clemsonfootball #footballworkout #athletictraining #sportsspecifictraining #basketball #baseball #soccer #lacrosse #physique #powerlifting #bodybuilding #boxing
***Long post*** I've finished my bulk and I'm around 140lbs, that's almost 25lb difference from when I started my bulk in November 2017. I'm playing with my calories a bit so I've dropped them to 2250 a day. Can you belive I'm hungry? I'll see how long I last before I decide to increase them again. * * * I'm only dieting down if I find it easy. I am not willing to sacrifice my performance or be hungry for the sake of a few lbs of extra fat. I can't be bothered to get shredded. If I want to achieve something I'm an incredibly focused person but not for this. Don't want to be hungry for a six pack. I feel too old to give a shit about stuff like that. * * * I have never been overweight and my relationship with food is completely normal. I don't reward or punish myself with food. It fuels my body and of it tastes nice, well that's a bonus. I like my body, I've always done. I've climbed mountains, done marathons, practised martial arts for most of my life. I couldnt have done that without my body. What's not to like about it? It's a near perfect machine. Love it. * * * I have insecuries, of course I do but not about my body. My legs are pasty, my hands are big and rough, and I've got a big nose. I'm past caring. There is something wonderful about being almost 50, it's liberating. *** #cleanbulk #leanbulk #flexibledieting #myfitnesspal #weightlifting #ilovemybody #macros
Our online store is now open. 🎊 🎊 Link in our bio.~
#fullbody2019 Day 16: getting my silly on this am.
BACK WORK FOR YOU TODAY💁🏻 also bless the fact that IG lets you turn off sound bc of you all only knew what @nora.yazell and I talk about when we film/we’re at the gym🙄😅😂 ——————————————— • Hammer-Strength Row 5x8 • Single Arm High Row 4x8-12 each arm • V-Handle Pulldown 5x8 • Wide Grip Kneeling High Row 4x12 • Seated Cable Row 4x12 • Lat Pull Down 4x8-12 ——————————————— • outfit: Top is @forever21 leggings are @alphalete • supplements I take are @pescience discount code “SARA” • @curednutrition discount code “Sara” • 12 Week Workout Guide on website linked in bio ——————————————— #health #fitness #gymshark #fitnessmotivation #fitchicks #bulking #iifym #flexibledieting #girlswholift #lifting #fitnesslife #fitnesslifestyle #beavisionary #alphalete #fitgirl #fitgirls #fitnessmodel #fitnessgirl #fitnessgoals #fitnesslife #workout #workoutmotivation #buffbunnycollection #fitspo #gymgirlvids #fitnessinspiration #workoutvideo #pescience
SWEET AND SPICY CHICKEN GRAIN BOWL 🍚I got this from my all-time fav restaurant after classes today and then added my own customizations in my dorm to make it even better 🍚order: kale and spinach base, roasted sweet potatoes, charred corn, pickled onion, pickled jalapeños, grilled chicken, sriracha, lemon juice 🍚my additions: half container of sticky white rice, pineapple tidbits, fat free ranch packet, Quest ranch tortilla chips, crumbled (added after I took the pic) 🍚estimated macros: 690 cals, 10F, 47P, 92C #macros #iifym #flexibledieting #foodporn #nutrition #protein #diet #health #healthy #healthyfood #healthylifestyle #healthyrecipes #recipe #fit #fitfood #fitness #fitnessgirl #fitnessmotivation #food #foodie #foodies #gym #lift #weights #strong #muscle #eats #delish #yum #yummy
New gyms put me right out of my comfort zone..
Review: • Cookies & Creme Oreo Chocolate Candy Bar • This is oreo creme and oreo cookie pieces covered in white chocolate. This is delicious, way better then the other flavors. The white chocolate is so smooth and creamy that it’s delicious. And addicting. The Oreo creme and pieces inside are of course delicious too. But the main star of this candy bar is the white chocolate. This will be consumed before you know it, I recommend buying a bunch of these bad boys at once. Found at Rite- Aid • Rate: 8/10 • #review #oreo #oreos #whitechocolate #chocolate #candy #candybar #junkfood #creme
I had to mute the sound because some guy was breathing heavy in the background and it sounds absolutely vile 😂 Since this I accidentally lost 5 pound while ill an pull-ups are a lot easier 😂 . . . #iifymouth #iifymgirlsuk #iifym #iifymwomen #fitdreammotivation #ownyou #fitnessmotivation #gymbits #gbodytransformation #flexibledieting #fatloss #gymfam #strongwomen #girlswithtattoos #girlswithmuscle #glutes #gluteworkout #strongnotskinny #doyouevenwomen #girlsthatliftheavy #deadlift #bench #squatbooty
2009 ➡️ 2019 #MiraclesDoHappen
I don’t really have #10yearchallenge but I have mini transformation though. Left (mid 2017) to right (end of 2018) #transformationtuesday
@hybridperformancemethod PL week 9 day 3 ▪️ Third set of 3 x 5 @ 230lbs. Second basketball session last night doesn’t feel as taxing today. Good thing because I can use the cardio 👀
Meal 40 - Falafels with portobello mushroom + egg white scramble and spinach 🥗🍳👀 Calories 457cal P 26.9g F 27.6g C 26.9g
Helloooo 👋🏼 WHO ELSE HATE WORKING THEIR ABS? I feel you 😭 I used to dread those extra exercises at the end of my lift cos they feel so draining... For a period of time, I only did hanging leg raises and weighted crunches twice a week🤔 But man, I didn’t really get the progress I wanted. . . To force myself to do abs: I told myself aight 15 minutes of a quick session is better than ditching it altogether (perfect for a student under a time crunch before classes 😎) So I started my own circuits with exercises that I wanted to do! I just make sure to hit: 1. UPPER abs, 2. LOWER abs and 3. OBLIQUES (ALL parts of the abs) regardless of the combination of exercises I did! . . This is my go-to circuit: as a beginner myself, I wanted to focus on building the abs with some simple movements! They might seem easy isolated, but I arranged them in this sequence for a reason 🤩🤯😛 . . 1. Crunch movement with weighted ball (keep your neck neutral, crunch from your abs not from your neck) ➡️ 1 min 2. Leg raises ( touch the floor lightly or not at all + control down + keep the lower back on the ground at all times)➡️ 1 min 3. Bicycle crunches ( I had a light 2kg dumbbell behind my head to make it more difficult!)➡️ 1 min 4. Flutter kicks (or for an easier variation swipe next! The key is to engage one leg at a time) ➡️ 1 min 5. GOD BLESS FOR THIS REST ➡️ 1 min ALL IT TAKES IS 15 MIN TO RUN THIS 3 TIMES 🤩 > Literally what convinces me to do abs before leaving the gym 🤪 Hope this video helps out some people !! Excited to share more of my own workouts with you guys! What works for me might not work for everyone but honestly, I’m happy enough if this makes even one person less afraid of committing to “training abs”! All it takes is 15 minutes of fun variation, with the awareness of hitting all the different parts! CHEERS FAM 🍷
10 years apart ... although i don’t have a lot of photos from this time 2009 as i was recovering from my abdominoplasty (hence the tummy swelling) ... this was post weight loss, pre my first bb comp 🙃 latest pic taken this morning pre-training so no pumps & very excited to finally see some shoulders shaping up 😍 3 months before my 59th birthday i have never felt in better shape. i sometimes get freaked out about being 60 when i next compete ... but it soon goes away when i can see the progress i’m making. makes me want to push harder 💪🏽 don’t let anyone tell you that you can’t do something ... especially those little voices of doubt in your head ... kick them out 👢 i love this sport so much, it is an essential part of me and my life balance. i knew from the first time i attended a show as a spectator it wasn’t a whim. it’s a burning passion & working with an amazing dedicated & equally passionate coach only serves to fuel the addiction 🔥 ... because there are no boundaries or limitations to what you can achieve 💪🏽 ... and on that note, it’s time to train 💪🏽💪🏽 #bkconditioning #bodybuilding #naturalbodybuilding #100 %natty #nobarriers #noexcuses #chasinggains #gotimetogrowtime #offseason #minicuts #flexibledieting #physiquecoach #evidencebased 🙌🏻 #figuregirl #masters #icn #2020 #deadlifts #benchpress #squats #powerbuilding #training #strengthandconditioning #followingmypassion #bethebestversionofme 🙏🏻☺️💪🏽
Had posing practice last Sunday, and boy I was behind! Time to get serious 👿
Varios baguettes después...🥖 • #10yearchallenge
Someone cleaned the mirror. It wasn't me. . Waist will be back for the summer 🙌 Leg day Hip thrust Back squats Sumo squat superset sumo dead Romainian deads leg curl Ab/abductors . . . #iifymouth #iifymgirlsuk #iifym #iifymwomen #fitdreammotivation #ownyou #fitnessmotivation #gymbits #gbodytransformation #flexibledieting #fatloss #gymfam #strongwomen #girlswithtattoos #girlswithmuscle #glutes #gluteworkout #strongnotskinny #doyouevenwomen #girlsthatliftheavy #deadlift #bench #squatbooty
💧 💧💧IMPORTANT PLEASE READ👇🏼👇🏼👇🏼 ———————————————————————— Leg day on a 46 degree day was interesting! 🙄 I actually don’t mind training in the heat too much just as long as I stay hydrated! Drinking plenty of water sounds pretty simple however if your electrolyte balance is out of whack, this will leave you feeling lethargic, faint and sometimes nauseous. You may notice that no matter how much water you drink, you can’t manage to feel 100% again. This is because water and electrolytes are lost while you sweat during training (or just walking around at the moment, it’s that hot!😥) ——————————————————————- Electrolytes play a critical role in maintaining equilibrium of water throughout your body and when excessive sweating occurs, the sodium concentration in your blood drops! If this is not replaced soon or if it drops too low, hyponatremia can occur which is NOT a great feeling! Trust me, you want to avoid this! I have been there and it is not a good feeling! 😩 The main electrolytes lost during exercise are Sodium and Chloride however lower concentrations of potassium, magnesium and calcium are lost too! So I recommend supplementing with an electrolyte which contains a list of all of the above and in cases with most athletes or people with low blood sugar, I would add some form of glucose (sugar) too! I prefer electrolytes in powder form but there are also pre made drinks available such as Gatorade, Hydralyte sport, Powerade, Maximus sport and Coconut water! Another quick tip which I have done since the day I experienced symptoms of hyponatremia is I keep a small salt shaker in my gym bag for emergencies. If I start to feel faint and I haven’t got any electrolytes on hand, I can add some salt to my water and instantly feel 10 x better. 💁🏼‍♀️ Train hard my people! But most importantly, stay hydrated 💧👊🏼 . . . . . For coaching enquiries, DM or click link in my bio. Taking new face to face clients at @nxtset.healthandfitness and online clients for 2019 now! WWW.MOTIVATIONBYMAIA.COM
Checkout my @poshmark I’ve added four pairs of jeans, like new! ❤️ . . . @kristen.eberlein
At a place in my journey where I can’t decide if I want to cut (because I still have stubborn belly fat that I’d love to get rid of) or if I want to bulk because I don’t want to look too thin when cutting. If I go into a bulk I want to go into it for at least 6 months (gaining at a slower rate will help with not gaining too much fat). But than I think of summer being 6 months away. Why is this such a dilemma 🤦🏻‍♀️ . Anyways, currently standing after finishing cooking dinner because if I sit down I swear I will not go to the gym 😂 It’s the little things that keep me moving. . What are you struggling with? . . . . . . #transformation #weightlossjourney #weightlosstransformation #iifym #cleaneating #healthy #healthylifestyle #healthyeating #lifestyle #fitfam #fitness #fitspo #fitmom #mombod #postpartumbody #postpartumfitness #postpartumweightloss #transformationtuesday #flexibledieting #weightloss #bodybuilding #mealprep #beforeandafter #macros #inspiration #motivation #girlsthatlift #momsthatlift
🧡🍎☕️Slow down - Chew - Enjoy and reach your goals! Did you know that your stomach can hold up to 4 liters of volume? However, the feeling of satiety is not caused by your stomach being full, but a result of your brain reacting to chemicals released when you put food or drink in your stomach. Your brain 🧠 takes around 20 minutes to register these chemicals. After you eat, the levels continue to rise over 10 to 30 minutes and stay elevated for three to five hours following the meal, keeping you sated. As the chemical 🧬 levels fall, the feeling of hunger returns. If you do not feel full directly after you eat, wait, as the level of chemicals increases, your hunger will dissipate. ⠀ 🍎☕️You might know by now that I care about the presentation. I am a huge believer that we eat with the eyes 👀 first! Of course Sometimes it is way easier to just grab an apple and devour in 2 minutes! However if you take some time for yourself and your snack, you may yourself enjoying your snacks even more, and will give some time for your body sends signals to my brain that it is enough. ⠀ 🙎🏻‍♀️I can hear some of you saying, “meeehhh it takes so much of my time”! BUT! You are worth having a nice presentation and YOUR BODY is worth it to be in it’s healthier version of itself!🧡👉🏻If it helps you snacking less and hitting your calories and macros, it is time to sacrifice just a minute of your time to chop an apple. Wishing you all an amazing day! Image @fitwomeneat Words by @caloriefixes ❤️ #cleaneating #healthyeating #nutrition #diet #mealprep #recipes #fitfood #protein #weightloss #mealplan #paleo #raw #fruits #healthyfood #calories #macros #bbg #flexibledieting #iifym #fruit #getfit #gains #meals #healthyliving #apples #weightloss #recipe
🧡🍎☕️Slow down - Chew - Enjoy and reach your goals! Did you know that your stomach can hold up to 4 liters of volume? However, the feeling of satiety is not caused by your stomach being full, but a result of your brain reacting to chemicals released when you put food or drink in your stomach. Your brain 🧠 takes around 20 minutes to register these chemicals. After you eat, the levels continue to rise over 10 to 30 minutes and stay elevated for three to five hours following the meal, keeping you sated. As the chemical 🧬 levels fall, the feeling of hunger returns. If you do not feel full directly after you eat, wait, as the level of chemicals increases, your hunger will dissipate. ⠀ 🍎☕️You might know by now that I care about the presentation. I am a huge believer that we eat with the eyes 👀 first! Of course Sometimes it is way easier to just grab an apple and devour in 2 minutes! However if you take some time for yourself and your snack, you may yourself enjoying your snacks even more, and will give some time for your body sends signals to my brain that it is enough. ⠀ 🙎🏻‍♀️I can hear some of you saying, “meeehhh it takes so much of my time”! BUT! You are worth having a nice presentation and YOUR BODY is worth it to be in it’s healthier version of itself!🧡👉🏻If it helps you snacking less and hitting your calories and macros, it is time to sacrifice just a minute of your time to chop an apple. Wishing you all an amazing day! Image @fitwomeneat Words by @caloriefixes ❤️ #cleaneating #healthyeating #nutrition #diet #mealprep #recipes #fitfood #protein #weightloss #mealplan #paleo #raw #fruits #healthyfood #calories #macros #bbg #flexibledieting #iifym #fruit #getfit #gains #meals #healthyliving #apples #weightloss #recipe
🧡🍎☕️Slow down - Chew - Enjoy and reach your goals! Did you know that your stomach can hold up to 4 liters of volume? However, the feeling of satiety is not caused by your stomach being full, but a result of your brain reacting to chemicals released when you put food or drink in your stomach. Your brain 🧠 takes around 20 minutes to register these chemicals. After you eat, the levels continue to rise over 10 to 30 minutes and stay elevated for three to five hours following the meal, keeping you sated. As the chemical 🧬 levels fall, the feeling of hunger returns. If you do not feel full directly after you eat, wait, as the level of chemicals increases, your hunger will dissipate. ⠀ 🍎☕️You might know by now that I care about the presentation. I am a huge believer that we eat with the eyes 👀 first! Of course Sometimes it is way easier to just grab an apple and devour in 2 minutes! However if you take some time for yourself and your snack, you may yourself enjoying your snacks even more, and will give some time for your body sends signals to my brain that it is enough. ⠀ 🙎🏻‍♀️I can hear some of you saying, “meeehhh it takes so much of my time”! BUT! You are worth having a nice presentation and YOUR BODY is worth it to be in it’s healthier version of itself!🧡👉🏻If it helps you snacking less and hitting your calories and macros, it is time to sacrifice just a minute of your time to chop an apple. Wishing you all an amazing day! Image @fitwomeneat Words by @caloriefixes ❤️ #cleaneating #healthyeating #nutrition #diet #mealprep #recipes #fitfood #protein #weightloss #mealplan #paleo #raw #fruits #healthyfood #calories #macros #bbg #flexibledieting #iifym #fruit #getfit #gains #meals #healthyliving #apples #weightloss #recipe
Dinner last night. -Pan fried, garlic and herb chicken -lightly roasted zucchini and tomatos -cranberry and citrus butter rice Super easy, quick and delicious. Don't make food a burden where you find yourself forcing it down because your dry reaching over some boiled chicken and steamed broccoli for the 3rd time the same day (yes some people do that with the simple hopes of dropping some body fat.... really?). #nutrition #iifym #flexibledieting #tdsv #tdstrengthvitality #eatforresults #sustainablediet #foodforfuel #enjoyfood #fitfam #fitspo #eatbig #getresults #trainhard #consistency
2019 The Year I decided to commit to eating more plant based proteins and eliminate animal products. So far I feel better for it acknowledging that majority of our stickiness and diseases are derived from Animal Products. We all need to acknowledge this truth and wake up and stop being lazy about the foods we consume. If you value your life long term then you will be present and mindful of the kind of foods you consume. . SCRAMBLED TOFU - 1 block of light firm tofu, marinated in light chilli sauce, ginger, and lime. - topped with sauteed mushrooms, spring onion, coriander and cherry tomatoes. Simple whip up and boy was I satisfied👌 . . . . . . . . . . #offseason #bikinicompetitor #bikiniathlete #personaltrainer #bodybuilding #bikinifitness #tofuscramble #flexibledieting #highprotein #lowcarb #plantbased #nutritious #breakfastideas #nourishyourbody #foodismedicine #superfoods #healthyliving #healthyrecipes #fitfoodie #fitspo #femalemotivation #youarewhatyoueat #balancedlifestyle #FOODISMEDICINE
What is happiness 😎
Legs never get skipped... • • Spots open for one on one training, group classes, online coaching and macronutrients guidance One on one packages 8 session a month 2x week 12 session a month 3x week 16 sessions a month 4x week Group classes Mon, Wed, 6pm and Sat 9am 12 sessions a month • • #legday #squat #pt #training #personaltrainer #trainer #houstontrainer #templebuilding #vibes #strength #power #hustle #houston #motivate #dedication #consistency #inspire #workhard #gains #focus #fitness #nutrition #healthy #macros #flexibledieting
🔥🔥WHO ELSE HATES TRAINING ABS?? 😡😡⁣ ⁣ I don’t like training abs! 🤷🏼‍♀️So the easiest way for me to get my core work in is by doing a few exercises in a circuit at the end of upper body days. ⁣ ⁣ PRO TIP: if you’re not being challenged by planks/plank variations chances are YOU’RE NOT ENGAGING YOUR CORE. It’s SO easy to just go through the motions with ab exercises but i promise, slowing down and focusing on keeping your core tight will yield far better results than just blowing through the exercises as fast as you can! ⁣ ⁣ Do 3-4 rounds of 10-12 reps of each exercise. ⁣ ⁣ ⚡️Spider-Man plank ⁣ ⚡️Plank with alternating toe touch ⁣ ⚡️Pike plank with toe touch ⁣ ⚡️Cross body crunches ⁣ ⚡️Reverse crunches ⁣ ⁣ Don’t forget to double tap 💙 and save for later!! ⁣ ⁣ Who’s trying this workout out?? 👋🏼👋🏼
Your dreams only work if you do! It's not just about hoping and wishing for it. You have to have faith and completely believe in yourself. Once your mindset is right, put in the work and don't quit. It's ok to fail. I've failed many time's with injuries and surgeries. But not once have i quit. #KeepGoing#TheMacroCoach • • • • • #flexibledieting #iifym #dieting #shredded   #instafit #instafitness #healthy #gym #fit #fitness #fitnessjourney #fitspiration #exercise #gainz #potd #motivation #inspiration #fitspo #fitnessaddict #fitnesslifestyle #fitnessmotivation #fitspiration #instafitness #abs #muscles #bodybuilding #aesthetic
Do YOU need to squat to build your legs?? ➖➖➖➖➖➖➖➖➖➖➖ From a technical perspective NO you do not. There are a vast number of other exercises for your legs you can implement that will contribute to leg development. However if you are capable and can perform the exercise in a safe manor then I would definitely suggest including it. Basically though this exercise will give you a lot of bang for your buck targeting multiple muscle groups at once and allows for a great deal of progressive overload. In Short: If you can squat safely and effectively i would include this in my lower body days to build legs. If you cannot perform it safely it’s not the end of the world as other pressing movements such as leg press, hack squat, deadlifts will be able to substitute in. #bodybuilding #gym #gymhelp #flexibledieting #legday #photooftheday #me #tags #personaltrainer #instagood #instafollow #f4f #l4l #fitfAm #instafit #gymaddict #gymmotivation #fitnessmotivation
Beautiful drive home. Some days winter isn’t so bad ❄️ . Since I’m cleansing, I’m going to listen to my body and do the modifiers in my workout. That way at least I’m up and moving but not over exerting myself on a low-caloric day!
Post yoga quickie dinner!! @foodforlifebaking cinnamon raisin ezekiel toast + @greekcreamcheese alongside butternut squash @peteandgerrys egg scramble.. I ended up throwing some cheese on my eggs for a finishing touch.. So good.. Certakn days just call for an easy/comforting dinner over the fancy stuff.. Don’t you agree??😌🙏🏼🙏🏼
Results Post!!! So I’ve been doing @equalution for 12 weeks now.. I’ve been eating the most food I have in a long time & am loving not just the physical results but also the mental results! I’m happier, have more energy & a much better relationship with food in general! Bring on the next 8 weeks 🙌🙌 #equalution #equalution8weekchallenge #desserteverynight #flexibledieting #havingmycakeandeatingittoo #results #equalutionjourney #8monthspostpartum
Você tem EQUILÍBRIO? Quer saber como ter? ⤵⤵⤵ . . Essa frase já fez parte da minha vida, mas era 8 ou 80!! Ou estava de dieta, ou estava comendo tudo o que via. Ou praticava atv física todos os dias, ou ficava um mês sem! Quem se identificou? Acho que passamos por isso em várias fases da nossa vida! Como obter o equilíbrio? . Para isso temos que trabalhar a nossa mente, o nosso modo de pensar em relação a tudo! Como lidamos com a ansiedade, como ficamos quando comemos a mais, o que sinto após praticar atv física, o que realmente me faz bem... . Não se desespere, pense que alguém pode se espelhar em vc, na sua qualidade de vida, no bem que está fazendo pra vc mesma! . Se comeu demais, aprenda a voltar pra rotina! Não foi na academia? Descanse, tbm é importante! Só não faça de tudo uma desculpa, sua vida está passando! . Pare e pense no que te faz bem! Mire no longo prazo, com pequenas metas ao longo do caminho! Comemore! Vibre cada conquista! O seu equilíbrio chegará e vc saberá aproveitar as exceções, mas tbm apreciará muito voltar para a rotina! . Pronta(o) para buscar seu equilíbrio? #vemcomigo
Your mind is stronger than your body and if you program your mind to always go one more round, to always push pass what you perceive is your limit...that is what’s going to separate you from the average.💪🏽🖤 #prodebutoffseason #fearless • • • • • #naturalfigurepro #figurecompetitor #wnbffigure #beautyinstrength #bbcomlife #bbcomambassador #bodybuildingcom #fitfam #nevergiveup #fitgirl #fitnessmodel #fitinspiration #strong #instafitness #gymrat #girlswholift #gymaddiction #weightraining #personaltrainers #passion #iifym #flexibledieting #iifymgirls #naturalfigure #stuartflorida #powerhousegym
Wednesday Night: Pasta Night 🍝 @springerhillranchbrand 98% ground beef @freshthyme Peppers, Linguine and the star of the show Organic Italian Herb Pasta Sauce 👌🏻👌🏻👌🏻 Pasta gets such a bad rep... The reason being that it is incredible easy to over consume and often mixed with other extremely high calorie sauces. If you want to eat pasta and reach your goals you can, it just takes a little effort. Weigh and measure your portions, and pay attention to what is in your sauce. Huge shout out to @freshthyme for making fat free marinara sauces. Not that fat is horrible, it just allows me to add exactly what I want.
I have the most exciting announcement EVER!!! . I am OFFICIALLY offering customized macro calculations as well as custom workout plans! I am also going to be taking a limited amount of clients who want to do 1 on 1 coaching with weekly check-ins and alterations in programming as needed! . No more putting it off. No more negative self-talk about how “under-qualified” I am to do this. No more telling myself I don’t have time. No more wondering what people who know me will say or think. No. More. Excuses. . I KNOW I can help others reach their goals. I KNOW I am passionate about this. I KNOW I am capable. I am taking action now. . I have more detailed information on my story and will be posting more details shortly but for now, I am shouting it to the world AND working my butt off to execute what needs to be done. 😅 . Click the email on my profile if you want to get started working with me!
Also called: How to Lose Weight Without Hating Yourself Let's say Karen wants to lose fat. She's on a 10% calorie deficit to lose the fat at a slow and steady rate. Awesome. Slow and steady fat loss is where it's at. This puts Karen at 1500 calories a day, OR 10,500 a week. That OR means that she can go out for drinks on Friday and not get completely off track. That OR means she's doesn't have to have chicken, broccoli and rice every single friggin day. That OR gives Karen some flexibility with her meals and choices. That OR puts her in charge of her diet and not let it control her life. She knows that she likes to go out for dinner and drinks once a week and that she can cut back on other days so she doesn't have to worry about going over. She doesn't easily fall into that "oh shit I fucked up, welp, now it's over" trap. Life is too fucking short to not enjoy your food. Comments or questions? Drop 'em below. My inbox is also always open. Go smash your fucking goals. . . . . . . . . . . #flexibledieting #diet #dietskindasuck #fatloss #weightlossjourney #weightloss #healthyissexy #goals #fitness #fitnessresults #fitlife
Instead of doing a standing straight bar pull down, I decided to try it kneeling. I really felt the activation in my lats doing it this way. I’m all about switching things up this year so I don’t get bored!
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