#flexibleeating

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FAT BURNERS🔥 by @health_lovrs ☕️Caffeine is the main ingredient in most fat burners. Although the research is in favour of its supplementation (Greenway et al., 2004, Belza et al., 2007) you don't need to spend crazy money on fat burners to get this. Simply consuming coffee or caffeine pills, which are much cheaper, will do the job✅ . 🍵Green Tea extract is often touted as this crazy metabolism booster, but in reality the literature shows no significant benefits to its consumption (Baledia et al., 2014) 😩 . 💪🏽Most other ingredients in fat burners have very unconvincing data in their favour. CLA & L-Carnitine are another two that I can't recommend taking (Brandsch et al., 2002, Onakpoya et al., 2012)🤔 . 📌To conclude, fat burners are definitely not necessary & a consistent caloric deficit along with a solid training routine is all that's needed (Howell & Kones, 2017, Aristizabal et al., 2015)🔥 . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
Christmas 🤶 Just Round The Corner. What Will You Be Drinking 🍻 . 8 Alcoholic Drinks Ranked From Most Calories to Least - ‼️News flash: A single night out can cost you a shocking 1,000 calories in alcohol alone. - 🤓Let’s take a look of these eight alcoholic drinks ranked from the most calories to the least - 🍑Margarita. A traditional margarita is made from tequila, triple sec, and lime juice, but bartenders often cut prep time by using high-calorie mixes - 🍋Gin and Tonic. A 12-ounce can of tonic contains eight teaspoons of added sugar. Opt for sugar-free seltzer or club soda for a hit of bubbles instead. - 🍷Red Wine. A lot of calories but the antioxidants in red wine may increase ‘good’ HDL cholesterol and protect against cholesterol buildup in the arteries. Moderation is key. - 🍸Martini. This has 124 calories per 2.25-oz. serving. Can you stop with only one? - 🍾White Wine. Dry white wines, such as a sauvignon blanc or pinot grigio, tend to have lower sugar content. Sweeter varieties like Riesling could have closer to 165 calories per serving. - 🍺Light Beer. The regular version will set you back closer to 160 calories per 12 ounces. - 🍶Vodka Soda. Sure, it’s a little basic, but a vodka soda may be your healthiest choice if you’re in the mood for hard alcohol. When you combine a shot of vodka with seltzer, you skirt excess calories—and a nasty hangover - 🥂Champagne. Your lowest-calorie alcohol option? Champagne. A standard glass of the sparkling stuff will set you back only 84 calories. Now that’s a reason to celebrate! . What's your favourite drink let me know in comments 😊🍻 . Tag and share 💚 . . . . . . . . . . . . . . . . . . . . . . . . . . RP @phetfit #fitnesslovers  #vodka  #carbs #protein #dietgoals  #bread #vegan #losingfat #weightlosscoach  #gymaddicts #gymfitness #weightlossmeals  #weightlossprogram #flexibledieter #healthyweightloss  #fitnessprogress #alcohol #fatlosstip #weightlosstips #workouttips  #fitness  #love #weightloss #intermittentfasting  #ifitfitsyourmacros #iifymgirl #iifymwomen  #iifymfood  #flexiblediet #flexibleeating
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Not the best pictures but this was the vegan @grenadeofficial bar that I had last night for my dessert. Relatively low in sugar and 10g of protein at 179 kcals. What did it taste like? Pretty average. It literally tastes like a salted peanuts bar, which is essentially what it is. I wouldn’t get it again. There are much better vegan bars out there on the market.
Tips for Staying on track with your eating when your catching a flight or travelling the country for work ✈️ - Any questions comment below guys 🙋‍♀️🙋🏼‍♂️ - #eatingonthego #snacking
Another day and another #macrocheatsheat 😎 Chili’s is a little harder than the others to work in but these 4 meals can easily set up or finish an A+👀 Hope this gives you guys more confidence when eating out and as always happy logging🤗
At my Costco, they had a 4 pack of 2 each of Egg Bites for a little under $10. Its by the brand @threebridgesusa (⬅️Swipe to see more⬅️) • Each package is considered 1 serving at 2 net carbs per serving. • I just warmed a package up in my Microwave Egg Cooker for 1 minute and placed them back in their holders to cool. I had them with a side of Spicy Sausage. • I have never had the actual Starbuck’s version and have only made my own which you can see my Recipe on February 22nd, 2018 post. • I’ve only had my recipe to compare it too, and they’re pretty much the same! Smoky from the Bacon, smooth and custard-like and just all around delicious. • Would I buy them again? Yes! If I don’t have any made, this makes a great quick breakfast or snack with 1 Net Carb per Egg Bite! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #Paleo #Primal #LCHF #lowcarb #lowcarbhighfat #keto #ketosis #EatFatLoseFat #glutenfree #FatAdapted #ketogenic #Fitfam #LowCarbFam #KetoFam #FlexibleDieting #KetoWeightloss #KetoGains #KetoMeals #KetoFood #Protein #CarbBackLoading #IntermittentFasting #FlexibleEating #Murrieta #Temecula #SousVide #EggBites #PressureCooker #InstantPot #SousVideEgg
✅Weekly Update #51 ✅ ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Up 3.3 lbs from 2 weeks ago. After a much needed road trip, leaving Myfitnesspal app closed for the better part of a couple weeks, and great times, I gained weight. Not a big deal at all. I was expecting to gain more than that but I did continue to workout and maintain my running through most of it💪 ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ But just to give clarification on why I didn’t post last Monday was due to this. After getting back on the 10th I weighed in at 270 lbs. Yes. 270.3 to be exact. Here’s an excerpt of a post I put on #theblakediet Facebook private member site: ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ I wanted to give a couple stories on water weight since it’s been a hot button topic of discussion, especially since it’s the holiday season. Back in February, I went on a planned short Vegas trip for 3 days. I was killing the scale at every turn and I was a week away from winning another DietBet. I hit my goal weight 5 days early so I figured a couple days of mindless drinking and eating shouldn’t be a big deal. If you have ever been to Vegas you know how it is😂 in all, I probably took in 15,000 calories in those 3 days, possibly more, mostly carbs and alcohol. I get back home, thinking I may have gain a pound or two of water weight and to my shock I gained 11 lbs on the scale in 3 days. At the time I didn’t understand how carbs and water weight worked. I freaked out, stressed out, fasted for 36 straight hours, put in about 6 hours in the gym, fortunately lost the water, and barely made my dietbet goal. Back then, it took me about a week after this happen for me to figure this out on my own. Fast forward to this week in particular. Thanksgiving week and last week, mindless eating, multiple meals a day, lots of social drinking. I had been around 250 for a little bit prior to Thanksgiving. This past Monday I weighed in at 270.3. That’s 20 lbs in 3 weeks. So this time around I didn’t stress or freak out. I just put in the normal workouts I’ve been doing, went back into my deficit, and weighed in Friday morning at 255.1. 15.2 lbs of mostly water weight, maybe some fat in there. (Continue in comments)⤵️⤵️⤵️⤵️⤵️⤵️
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10 HABITS FOR HAPPINESS😁 by @physiotrition . 😀Just a few things to focus on to help keep your head up for the rest of the week ❤ . 👇TAG a friend who needs to focus on these things more👇 . #physiology #nutritiontips #fitnesscoach #musclebuilding #macronutrients #mealplan #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #hypertrophy #justlift #musclebuilding #getripped #gainscity #6packabs #muscleman #physiquebuilding
Weigh Yourself More - wait, what? Why, Brittany? I hate the scale. . Most connect that number to how they think people view them, who they are, how hard they work, or that it defines them and whether they are “fit” or “lean”. . I’ve been there. Weigh-in only on check-in day, see a higher number than last Sunday. Cue the vicious cycle of emotions & all the negative outcomes. . What I didn’t see though is that my weight 2 days before was a new low. But because I only weighed in once a week thinking I would become obsessed & even more mentally attached to a number, I didn’t know. . Weight fluctuations are normal, but it's hard to accept that without thinking you've gained fat, especially if you don't know. . So, I challenge you to try this: . Weigh yourself fasted 3-4X a week & track it, then graph it & always keep in mind that weight loss or weight gain is NOT linear. . In doing this you will see that our bodies naturally just fluctuate every. single. day. . In time you should start to get comfortable with those fluctuations, because you saw that 2 days ago you weighed in -2 and that assuming you did not consume ~+7,000 cals in those 2 days, you know that you did NOT gain 1.5LBS of fat & it could simply be: . -you ate a late carb heavy meal. 1g of carbs holds onto 3g of water (eg. 120g of carbs eaten =+/-360g of water, which is roughly +/-1LB of water); -you had a good workout; -your female and have just moved into the luteal phase; -you haven’t taken your morning poop; -you’ve had crappy sleeps; or -you’ve had some higher stress the last couple days, etc. . Always remember: -you are strong & fit the scale does determine this. -what is on the scale is not a tell all. -overall, my hard work & consistency will show my efforts. -that constant stress effects BW, just as much as constant crappy sleep does. -focus on other things like clothes fit differently, measurements have dropped. -how you look in the mirror tells a different story. -that your average weight throughout the week is a better measure of progress.
Hydration is IMPORTANT. . Feeling hungrier than usual? You probably need to drink more water. . Feeling more tired and less motivated lately? You probably need to drink more water. . Getting that 2:00 p.m. carb craving? You probably need to drink more water. . Feel like you're doing everything right to lose weight and it's just not happening? You probly need to drink more water. . So often we go to the extreme to "fix" whatever struggle we have with food or our weight. . Cutting out carbs, detoxes, using supplements to boost energy...all that is SO unnecessary. . The "solution" you might be looking for can be as simple as hydrating yourself! . I want you to try my #WaterBeforeCoffee method this week so you can see, first-hand, the impact that water can have! . Drink at least 16oz of water, before you eat or drink anything else, to start your day. . That's it! Super easy and SUPER effective! . Lemme know how it goes! (Also feeling sad that this water is out of stock for the year 😭) . . . . . . . . . . #lifestylegoals #slaytheday #workworkwork #fitspo #goalsetting #youcandoit #trainhard #noexcuses #enjoythejourney #strongerthanyesterday #successmindset #personaldevelopment #beyourbest #gobig #neversettle #nourishnotpunish #intuitiveeating #nondietapproach #healthateverysize #macrosmatter #macrofriendly #flexiblediet #caloriecontrol #flexibledietinglifestyle #countingcalories #flexibleeating #nutritiontips #eatgoodfeelgood #eatwhatiwant
Incline Chest Movements✔️ . 👉🏻The upper chest can be a week point during your bench press. Add a variety of incline movements for a phase of training and notice the difference in strength in your flat bench press💪🏻. . Simple Progress💪🏻 . #onlinecoach #personaltrainer #gym #legday #squat #fitfam #fitness #fit #fitpro #squats #flexibleeating #cleaneating #macros #iifym #gymmotivation #motivated #fitnessmotivation #gymgoals #fitspo #gymrat #weights #gym #muscle #thecut #coach #motivation #sciencebased #flexibledieting #instafit #bodybuilding #weightlifting
3 WAYS TO ACHIEVE YOUR IDEAL, NATURAL BODY WEIGHT WITH INTUITIVE EATING👇⠀ ⠀ Okay, so you struggle with weight issues. You either want to lose weight or maintain your weight. You want to just be healthy and achieve your ideal body weight using intuitive eating but don’t know how. 🤔⠀ ⠀ It’s POSSIBLE, BUT it might be a little harder for those who’ve been dieting for a long time. Dieting causes us to disconnect from our bodies (because we’re only listening to external things on what to eat and not internally). But again, it’s definitely POSSIBLE! 👊⠀ ⠀ 😴get more quality sleep! ⠀ ⠀ You might be like, what does sleep have to do with intuitive eating and my weight?? 🤔 well to say the least, a lot! If you could just focus more on getting better sleep (7-8 at least) then half your problems would be solved! ⠀ ⠀ 🍝 secondary foods ⠀ ⠀ Find out what foods make you feel energized and nourished and what foods work for you. Eat mindfully. Chew your food throughly. Pay attention to how you feel before, during, and after you eat. ⠀ Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level? ⠀ ⠀ 👀focus less on your physical appearance and more on how you feel! ⠀ ⠀ When you focus more on things that make you feel good, eating foods that are nourishing for you, moving your body that you love, then your beautiful physical appearance will come as an extra bonus! ⠀ ⠀ Have you ever tried intuitive eating? If yes, how do you like it? If not, what’s keeping you from doing it? 👇⠀
Dessert isn’t something you have to earn and it sure doesn’t have to come with any guilt or shame. ⠀ In the past I would’ve woken up first thing in the morning, weighed myself and let a number on the scale determine my value and worth for the day. I’d work out 1-2 hours at the gym and I’d base my cardio time on where I stood with the scale that day. ⠀ Then I’d keep my calories for the day super low. Breakfast was tiny and lunch wouldn’t be much better. By the time dinner rolled around I’d be starving but I’d still hold back because I knew I wanted dessert. When I’d finally give into the dessert craving it was never satisfying because at that point I was so hungry I felt like I needed to binge. ⠀ It doesn’t have to be this way. You can eat satisfying meals throughout the day and still have dessert. I eat chocolate 🍫 almost everyday and I don’t have to wait until the end of the day to have it. ⠀ Allowing yourself to have fear foods without and restriction or shame takes the power away from a forbidden food. ⠀ If you’re struggling with fear foods reach out for some support today. I’d love to send you all some love and support 💕 ⠀ ___________________________________________ #allfoodsfit #weightwatchers #flexibledieting #flexibleeating #balanceddiet #balancedlife #bodylove #losehatenotweight #bingeeating #dietrescue #edrecovery #selfloveisthebestlove #dietitian #weightlossplan #weightloss #fitnessjourney #whole30life #eatwellbewell #fuelyourbody #haes #progressnotperfection #tiuloveyourbody #effyourbeautystandards #foodfreedom #intuitiveeating #naturalweightloss
💭Finally A Married Man💭 . After all these years, we finally tied the knot. And to top it off, right before my birthday in Vegas. . It was such an amazing trip bringing multiple family’s together from all over the world. Washington, Texas, Florida, Guam. Even deployed members made it home i time for a last minute flight to the celebration. . “What’s next?” “Honeymoon?” “When are the kids coming?” . Ah yes, the normal questions. Let’s not focus on those right now and focus on my smoking hot wife whole stole the show. . Not only was the ceremony perfect, but the weather and her dress looked amazing too. Makeup perfect. Hair perfect. Yes I’m almost cried at the ceremony, but I held my shit together. . @leeana.r you are my queen. My life. My everything. And I’m excited for the opportunity to make you the most proud wife in the world everyday I’m alive. . And since I’m extremely excited to spend the rest of my life with my best friend. And to celebrate this momentous occasion, I want to reward everyone who is ready to start a journey together! . I currently have a buy 1 get 1 at 50% promotion for you and a friend... or you and you. Either way works with me! . 1. Custom Flexible/Macro based Nutrition plan. 2. Custom Training plan (if needed) 3. Custom Cardio plan (calorie specific) 4. Weekly Check-ins. 5. Training and Nutrition tweaked as need to continue progress. 6. 24/7 OPEN communication via text, call (my personal cell number), Facebook messenger, email. 7. Private Interactive community group via Facebook with all our clients and coaches. 8. Auto calculating "live" log to track everything from your macros, cardio, sleep etc through Google drive . TheCoachFred.com . #fatloss #iifym #entrepreneur #macros #IML #militarymuscle #Physique #NPC #IFBB #foreignexchange #mensphysique #majorgainz #gstandardgym #flexibleeating #FlexibleDieting #legday #majorgainzfitness #gstandard #personaltrainer #pips #forex #onlinetraining #ftlewis #jblm
When Costco has a 4 pack of PB cup @halotopcreamery for $5.99 😳 you stock up 💁🏼‍♀️
Friendly reminder for you: you are enough today and everyday. Just because someone can not see that does not mean it’s not the truth. YOU know your worth. YOU know your truth. ⠀⠀⠀⠀⠀⠀⠀⠀ I have always been one to think, “oh, they said this about me so it must be true.” It’s a very limiting belief. ⠀⠀⠀⠀⠀⠀⠀⠀ This is a friendly reminder that no one else can determine your value. This self-love journey starts with you. How are you reminding yourself of your worth today? . . . . . . #strongwomen #foodfreedom #flexibledieting #flexibleeating #selflove #selfcare #mindset #mindsetiseverything #healthybody #lifestylechange #motivation #inspiration #transformation #bodylove #nourishnotpunish #eatright #fuelyourbody #mindsetmatters #mindsetshift #twinmom #momlife #bodypositive #bodyimage #selflovejourney #embracethejourney #loveyourself
💜 Buenísimos días Instagram!!!! Un fin de semana muy disfrutado y aprovechado! Así que arrancando la semana con energía y de vuelta a la rutina. 💜 Después de mucha gozadera regreso a mis Healthy Pancakes 🥞, que honestamente no superan a ningunos otros de fuera de mi casa 😊 . ☑️ Pumpkinpancakes 🥞🎃 ☑️ Peanutbutter 🥜 ☑️ Chocolate syrup casero sin azúcares añadidos hecho con cocoa 🍫 100% ☑️ Blueberries 🍇 . . Por supuesto un suculento café ☕ . . Excelente día gente 😘😘😘 . . . . . . . . . . . . #trackingmacros #pancakes #breakfast #breakfasttime #healthylifestyle #fitnessmotivation #realfood #healthyfood #fitfood #fitfam #fitness #iifym #iifymgirls #fitgirls #carbs #protein #cleanfood #macrofriendly #flexibledieting #flexibleeating #peanutbutter #instafood #comidareal #chocolate #crepes #peanutbutterlover #blueberries #monday #pumpkinpancakes
It's your body, and it's the only one you'll have. Show it some Grace and Appreciation even if you don't love it at this very moment. We can still work on our body goals and change our body composition; they are not mutually exclusive - you don't have to stay where you are. You can embrace it from a place of Appreciation and Gratitude - you can love it for what it has done for you or what it still does. I caution you though not to hate it either; you have to live in it. You can't beat it into submission; you have to work with it. Our bodies really do have our best interests at heart. Our bodies do amazing things for us. Listen to it, treat it right! Don't be extreme in your weight loss methods. Fuel it with quality foods. Move it every day. Sleep as much as you can. Manage your stress. Laugh and Play. And as I always say, get your body stronger because Lifting of the Things will transform your body, mind, and soul from the inside out! Build a #STRONGER YOU and watch what happens! Ditch the diets, lose the fat forever, get strong, and feel good from the inside out because I know you are tired of the yo-yo cycle, I am the coach for you if you're ready to do things the Better Way! So, DM me or email me at candace@candacersmith.com. I am accepting new clients who are ready to ditch the extremes for the New Year and finally end the diet cycle once and for all. Head to the link in my bio @beauty_of_strength to Book a FREE 30 Minute STRONGER U Strategy call, and we will go from there! 💪🏾 >> https://chatswithcandace.as.me/FreeSTRONGERUStrategyCall ....... #LiftTheThings #STRONGERYou #EatTrainThrive #DitchTheDiets #EffPerfect #Diets #FlexibleNutrition #FlexibleEating #NoBannedFoods
Remember this “Results are built the same way they are lost.” Saw this quote recently and it stuck me we. We are what we repeatably do. December can turn into the month of excuses. And if you start making them now and trade your healthy breakfast for pastries on the way to work and skip your workouts, January is going to hurt a lot more than it needs too. Making your health & fitness a priority won’t look the same all year round but it doesn’t mean you can let yourself off the hook. I am thankful for these ladies who won’t fall for my excuses and hold me accountable. ••••• #mondaymindset #findaway #noexcuses #healthandfitness #goals #makeithappen #support #timenanagement #flexibleeating #macrocounting #longtermthinking #weightloss #fitness #crossfit #nutritioncoach #powerupnutrition
Four variations on a #vegan #brownie requested, and now tried, by @sheila_george_. Just a bit of informal #fooddevelopment ! . The officially documented verdict is contained in the photo. The loss of one mark (it was out of ten, not one hundred 🙄) was because of Sheila's principle of "never giving ten", so I _could_ try to convince everyone they were perfect but there may be a protracted dispute. There's a plausible case to argue that the lost mark was on presentation. Fair: their journey may have rendered them less aesthetically pleasing than the photo from two posts ago. . FYI they are proper chewy brownies with a decent crust, not dry cakes. And any notion that you may have that they will obviously taste "not proper" because of the lack of dairy and eggs: forget it. . There is a favourite, but we concluded that all have their own merits. Banana flavour brownie was notable. . Reviews from the rest of the team (yup, I've just made them a team) are pending. Maybe they'll offer their verdicts in the comments... 🤔 @lindsay.s.blair @garystevens007 @jo_richards_edinburgh . Anyone want a recipe? Then I should maybe move on, despite the amount of #brownielove In the world . . . #bake #vegandessert #brownies #food #igfood #delicious #chocolate #baking #foodstagram #edinburghfood #edinburgh #flexibleeating
We ate alllll the treats. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Trader Joe’s goes all out each year for Christmas and we aren’t mad about it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today’s video we sampled all things Christmas from Trader Joe’s, so you wouldn’t have to! Nice of us, right? 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But if you don’t want to take our word for it, you might have to have your own Trader Joe’s Christmas haul! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #flexfuel #flexfuellife #iifym #macros #sentrycrossfit #mindyourmacros #nutritioncoaching #accountability #diet #food #fitness #health #nutrition #gym #strength #flexibleeating #trackingmacros #journalthejourney #dietingisdead #fuelyourbody #passion #youtube #vlogging #fuelyourself #traderjoes #christmas
*HOW TO BENCH* follow @global_healthy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I made a video of this type of correction but I believe the message got missed on what was the correction and that the elbows being in different positions can cause strain on the shoulders, wrists, etc. ⠀📷 @skiman.factual.fitness There is a lot going wrong on first couple visual representations and its actually one of most common mistakes that I see when individuals are performing the exercise.  On the first two examples we can see that the rep is executed with the elbows flared outwards and inwards, this puts a lot of unnecessary strain on the wrists and elbows.  Its is definitely not the safest nor the strongest position to be in while bench pressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the last example we have the joints stacked, the arms are perpendicular with the bar and we are executing the rep in a safe and powerful position. Visual aid credit goes to @muscleengineered Go give him a follow💪🏼. If you made it this far please comment below "CORRECTIVE BENCH PRESSING" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day. . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack ⠀⠀⠀⠀⠀⠀⠀⠀⠀
There was a time in my life when I thought I was just destined to be fat. I’m up against some pretty tough genetics, and I would often use that as an excuse or a crutch. If I failed at something, I would just blame it on genetics. It made it a little bit easier to deal with, ya know? . . But the problem with that kind of thinking is that it takes away all of your control. When you feel powerless over your life, it’s much harder to accomplish your goals. Over the past 5 years, I’ve learned that I’m most successful when I OWN my current situation and I am CLEAR about where I want to go. . . And I know exactly WHAT I want to be and WHO I want to be in 2019. Do you? Do you have a plan in place to make that happen? . . I am lucky enough to be part of a TEST GROUP with Shaun T for a brand new program coming out on January 14th. Pre-orders have already begun and it has been so much fun watching people receive their step and try the preview workouts! This is probably the MOST exciting launch since I became a coach 5 years ago. . . I’m looking for a few more women who want to do this program alongside me. It’s going to completely transform your BODY but also your MIND - which I believe is equally as important. All you need is 20 minutes a day and a little space in your own home. . . If you’re TIRED of failing and giving up on yourself, this program is for you. I’m not interested in dragging or convincing … I’m interested in helping those who are ready to help themselves! If that’s you… there’s a link to a form in my bio! FILL IT OUT!
Program it in, and make your favorite foods fit into your lifestyle! 🍪🙌#FlexibleEating #CookieMonster #BHA
It’s #AskMonicaMonday and @jessica83lynn writes, “I have a question that was the subject of debate the other day amongst a few groups of parents. Milk. My toddler enjoys her milk. I have no issues continuing to give her milk. However, it was brought to my attention that we are the only species who drinks the milk of another, therefore I should switch to almond milk. Thoughts?” 🥛 We are also the only species that wears clothes, educates our young, and doesn’t kill each other for funsies 😉 bye bye, “NATURAL” arguments. There can be no argument that milk is the best source of supplemental drinkable nutrition for children. It has the most bioavailable protein, calcium, Vitamin D, and riboflavin. 💊 Now- it SHOULD all be grass-fed and organic. And it can be goat or sheep which sometimes is better tolerated for kids with lactose issues (or @A2milk , which has a different casein protein and is often tolerated be folks who mistakenly blamed lactose as their milk issue) It shouldn’t be 50 oz a day. At a certain age (depends on the child’s individual growth and needs); daily milk isn’t VITAL. 🙅🏻‍♀️ But it’s the best for babies over 1, toddlers, and especially children struggling to keep up growth. Solely providing almond milk in the pursuit of “health” or “clean eating” is starvation for children; but of course you can provide plant based milks in addition to the “regular.” And of course, some babies and children cannot have dairy milk because of an allergy or intolerance; and alternatives in their ENTIRE diet, not just their milk, need to be designed by a pediatric registered dietitian. 🦋 #EatLikeMonica #EssenceNutrition
*HOW TO BENCH* by @skiman.factual.fitness Follow:@workout.in_gym ⠀⠀⠀⠀⠀⠀⠀⠀ I made a video of this type of correction but I believe the message got missed on what was the correction and that the elbows being in different positions can cause strain on the shoulders, wrists, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is a lot going wrong on first couple visual representations and its actually one of most common mistakes that I see when individuals are performing the exercise.  On the first two examples we can see that the rep is executed with the elbows flared outwards and inwards, this puts a lot of unnecessary strain on the wrists and elbows.  Its is definitely not the safest nor the strongest position to be in while bench pressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the last example we have the joints stacked, the arms are perpendicular with the bar and we are executing the rep in a safe and powerful position. Visual aid credit goes to @muscleengineered Go give him a follow💪🏼. If you made it this far please comment below "CORRECTIVE BENCH PRESSING" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day. . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Balancing act.Getting the goodstuff in before the liver gets an enjoyable battering over the next few weeks. #flexibleeating #goodmoodfood #salmon #rocket #courgette #onions #oliveoil #greens #guthealth #hormonebalancing #lunchideas #happyplate #thecalmbeforethestorm
Мы над этим трюком с @taasha_me весь июнь в самом первом потоке @makethistrick работали🔥Спасибо тебе !!!❤️ . И теперь он вот такой красивый мой один из самых любимых элементов❤️И это даже без убийственного разогрева 🙏🏼 . Фото от @alexpetrovphoto 🔥 Костюм @bewow_bodywear 🌸 . ⠀ #pole #poledance #polefit #polelife #polesport #poledancing #poleart #poledancer #poledancersofinstagram #poledancenation #polefitness #polelove #poletrick #polemove #poledancers @poledancenation @pole4you #followforlike #followmeto #flexible #flexibleeating
Snacking during work? Perfect😄 Pick your favorite Fruit + Nut butter. DONE! 🍎🥜 Tips below⬇️ . Just store you favorite nut butters (Almond 🤩) in the work place and bring some fruits! Cut em up! Drizzle butter! Cinnamon is a nice twist 😋 You get all the nutrients from the fruits and nuts and non of that unsatisfying sugary crap. Options are endless! 📸Cred: @veggininthecity . Tag a professional snacker 😅
🎶 On the fifth day of Katmas, my Health Coach gave to me... 🎶 5 SORE HAMSTRINGS 4 Falling Tears 3 Best Friends 2 Buns to Love And 1 Hundred Pounds Off of Me • 🎁12 Days of Giveaways🎁 • On December 26th, I’ll be giving away over $1,000 in prizes! • To participate: 1. Follow me @anderkat30 2. Like this photo 3. Tag someone who deserves an extra gift this year and tell me WHY you nominate them. • On 12/26, both YOU + YOUR NOMINEE could be chosen to win prizes!!! • 🎄MERRY KATMAS🎄 • • • #fitmas #merryfitmas #merrykatmas #healthyholidays #12daysofgiveaways #12daysofchristmas #12daysoffitmas #iggiveaway #seasonofgiving #fithappyhealthy #holidaygiveaway #weightlosscoach #fatlossjourney #transformationcoach #healthyandhappy #eatrightnotless #Onlinecoaching #weightlosscoaching #fatlossgoals #countingmacros #macrocounting #nondietapproach #macrosmatter #macrofriendly #flexiblediet #flexibledietinglifestyle #flexibleeating #eatgoodfeelgood #mindsetcoaching #eatwhatiwant
On to Day 2!
Day 1 Ended at 1383 Legs + 600 calories of cardio
Lat Pulldown by @nattyknowledge __ I see a lot of people sitting straight up when they perform the lat pulldown. - Sitting straight up puts more emphasis on your rear delts and upper back instead of your lats. - Instead, have a slight lean, straight upper back, slight curve in the lower back, chest puffed out and pull through the elbows. - This will allow you to engage your lats more efficiently! . Follow and like @workout_ability - #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
🏋️ Do you have a lazy partner? 🏋️ Sick of seeing them sitting on their hole? 🏋️ Would they hate having to exercise in January? ⚡ Then give the gift of fitness this Christmas! 😜 ⚡ Contact us here at Ufit for packages and prices. #christmas #presents #giftvoucher #shoplocal #ufitpersonaltraining #2019 #newyearresolution #results #newstart #healthandfitness #fatloss #flexibleeating
Mayor Mick Cornett helped Oklahoma City drop a collective million pounds. Cornett encouraged this transformation by shifting the city's culture and building health-related infrastructure, including a 70-acre central park, investments on the river (for kayaking, canoeing, and rowing), hundreds of miles of sidewalks, a downtown streetcar to increase walkability, kid-focused inner city health programs, a senior health and wellness center, and more! The city used to be one one of the most obese in the country, and now it's listed as one of the fittest! . Are you taking advantage of all your city has to offer? We love biking across the city on bike trails, hiking in our local forests, and kayaking on local rivers and lakes. How do you like to stay active in your city? . . . . . . . . #tedtalks #takecareofyourself #outdoorexercise #getoutside #citylife #fitlife #fitlifestyle #parksandrecreation #iifym #iifymgirls #flexibleeating #flexibledieting #macros #macrofriendly #macrocoach #macrocoaching #macrocounting #healthyfood #healthyeating #healthylife #healthylifestyle #healthliving #healthcoach #healthyhappylife #thenewhealthy #feedyoursoul #mindbodysoul #mindbodygram #wellnessjourney #justbreathe
EATING IN A DEFICITE AND STILL CAN'T LOSE WEIGHT? . I feel you girl and I’ve definitely been there. . You’ve been eating in a deficit for awhile and going to the gym but you still can’t seem to lose any weight. . I know you feel frustrated, but don’t give up yet! . You’ve already put in so much work and you are closer to building your dream body than you think. . There are a few reasons why you might not be seeing results: . ◾You aren’t actually in a deficit. If you aren’t tracking your food, there isn’t a sure way to know you are in a deficit. I’ve had clients tell me they are only eating 1500 cals a day and can’t lose weight. As soon as they started tracking their intake it was closer to 3000 cals. . ◾You’ve just plateaued. Been dieting and losing weight and suddenly everything comes to a halt? You’ve simply hit a plateau and it’s time to up that cardio or decrease food more. . ◾You’ve been in a deficit too long. If you’ve spent the majority of the last year (or longer) in a deficit, trying to lose weight, you’ve probably got some metabolic adaptation going on. Being in a deficit for too long, your body will resist your fat loss efforts. Time to get on that reverse diet train girl. . One of the big topics I tackle inside my mentorship program is why you might be struggling to lose weight and coming up with a plan to get your body moving in the right direction again. . PS: I've released a FREE guide! Inside this guide you will learn the 5 key components of building a strong, muscular body, dieting in a way that is flexible and enjoyable, and becoming confident AF! Link for the guide is in my bio 😘🖤 . #reversediet #flexiblediet #juststrong #liftlikeagirl #fitnotskinny #refeed #strongerthanyouthink #girlswholiftheavy #powerliftingwomen #gwpl #skwaats #strongerthanever #fitnesscommunity #bodyweightworkout #upperbodyworkout #buildingmuscle #balancedlife #workoutinspiration #flexibleeating #gymtherapy #flexibledieter #macrofriendly #musclegains #balancedlifestyle #gettingstrong
#legday ☑️ ° ° Meine Woche wurde gleich mal mit einem Beintraining eingeleitet🍑 Was habt ihr heute trainiert? 💪 ° ° #pic #photography #me #selfie #mirrorselfie #gymtime #training #gym #bodybulding #strong #woman #gains #gainz #muskeln #muscels #posing #fit #fitness #fitnesslife #motiviert #motivation #foodlover #lovefood #flexibleeating #if #iifym
. One easy diet change to help you with your weight loss ➡️ Make veggies the star of your meals. 🍅🥒🥬🥕🥦🍆🥗 . Load up on vegetables. At least one to two cups at each meal, even breakfast. In addition to being low in calories, veggies are rich in nutrients and high in both fiber and water. By making them the main component of every meal, you’ll eat fewer calories without sacrificing nutrition, and you'll still feel full. 🙌🏻 . . . . . #health #صحة #uae #healthyeating #healthylifestyle #healthychoices #stayhealthy #healthyliving #fitfood #stayhealthy #healthy #lifestyle #dubai #flexibleeating #abudhabi #nutrition #cleaneating #diet #dietplan #healthylife #weightloss #eathealthy #fitnessfood #flexibledieting #healthyfood #cleaneats #instahealth #getfit #dietitiansamah #vegetables
EVERYONE NEEDS A LUNGE IN THEIR LIFE❤ - It's an exercise that can easily be overlooked for the big exercises like squats, leg press and hack squats. Lunges have so many benefits that some variation of them should be done in the week. - They are incredibly humbling but most importantly they rebuild the balance in strength between left and right. Something we can hide in the bigger moves. - Great for fatloss and muscle building. Some of the greats in bodybuilding used lunges to bring up their glutes. - Try and aim for at least one variation of lunge in your workouts. - Here's a list Step up Side step up Split squat (flat or rear foot elevated) Lunge Lateral lunge Reverse lunge Lunge to knee drive - #fitness #lunges #benefitsoftraining #motivation #personaltraining #bradfordonavon #healthy #flexibleeating #painfree #transformation #legworkout #legs #lowerbody
In what circumstances do we best thrive? . When you recognize that you will thrive not in spite of your loses and sorrows but because of them, that you would not have chosen the things that happened in your life, but you are grateful for them, that you will hold the empty bowls eternally in your hands, but you also have the capacity to fill them. . The word for that is healing 👐🏽 . You have the capacity to make part of your story the gateway for healing. . You have the capacity to integrate your wounding, pain, and traumas from an empowered position ⚡️ . And live a life that is GROUNDED, CENTRED, PEACEFUL & FREE 🕊 . There is a way to move forward! . Assess the parts of your life that need change and make the conscious decision to change the areas that cause your suffering! . Create your story of RESILIENCE ✌🏽 . . . . . #iinhealthcoach #healthcoachlife #healthcoaches #healthylivingjourney #healthylivingtips #selfgrowth #timetogrow #spirituallifecoach #lifecoachforwomen #positivecoaching #foodcoach #happinessisachoice #onlinehealthcoach #onlinefitnesscoach #countingmacros #macrocounting #intuitiveeating #nondietapproach #healthateverysize #macrosmatter #macrofriendly #flexiblediet #caloriecontrol #flexibledietinglifestyle #countingcalories #flexibleeating #selfdevelopmentjunkie #liveintenionally #personaldevelopment #personalgrowth
*HOW TO BENCH* by @skiman.factual.fitness Follow:@all_gym_lovrs ⠀⠀⠀⠀⠀⠀⠀⠀ I made a video of this type of correction but I believe the message got missed on what was the correction and that the elbows being in different positions can cause strain on the shoulders, wrists, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is a lot going wrong on first couple visual representations and its actually one of most common mistakes that I see when individuals are performing the exercise.  On the first two examples we can see that the rep is executed with the elbows flared outwards and inwards, this puts a lot of unnecessary strain on the wrists and elbows.  Its is definitely not the safest nor the strongest position to be in while bench pressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the last example we have the joints stacked, the arms are perpendicular with the bar and we are executing the rep in a safe and powerful position. Visual aid credit goes to @muscleengineered Go give him a follow💪🏼. If you made it this far please comment below "CORRECTIVE BENCH PRESSING" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day. . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack ⠀⠀⠀⠀⠀⠀⠀⠀⠀
*HOW TO BENCH* by @skiman.factual.fitness Follow:@tips.4health ⠀⠀⠀⠀⠀⠀⠀⠀ I made a video of this type of correction but I believe the message got missed on what was the correction and that the elbows being in different positions can cause strain on the shoulders, wrists, etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is a lot going wrong on first couple visual representations and its actually one of most common mistakes that I see when individuals are performing the exercise.  On the first two examples we can see that the rep is executed with the elbows flared outwards and inwards, this puts a lot of unnecessary strain on the wrists and elbows.  Its is definitely not the safest nor the strongest position to be in while bench pressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the last example we have the joints stacked, the arms are perpendicular with the bar and we are executing the rep in a safe and powerful position. Visual aid credit goes to @muscleengineered Go give him a follow💪🏼. If you made it this far please comment below "CORRECTIVE BENCH PRESSING" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day. . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack ⠀⠀⠀⠀⠀⠀⠀⠀⠀
physiotrition Intermittent Fasting for Dummies💥 by @roballenfitness . 😊Even though you’re not a dummy 😊 . Follow @gym.basics.101 for more fitness/nutrition info 😎 . I’ve posted about IF before and still get many many questions about it. It’s very popular right now and for good reason. It’s a good strategy if you’re trying to consume fewer calories and if you have a busy schedule . The goal of this particular post is to clarify a scheduling issue that many people tend to have. IF can work whether you wake up at 6 AM, 10 AM or even 8 PM. It’s all about creating your feeding and fasting windows . Whenever you wake up, just don’t eat or drink anything with calories for 6 hours. Then you eat or drink all of your calories for the day in the next 8 hours. Then you fast again and sleep until you restart the next day. So this works at any time of the day. Just remember 6-8-10🤔 . Try to get your workout in either right before breaking your fast or during the feeding window (8 hours)💪🏼😉 . #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
BOOSTING THE IMMUNE SYSTEM . . During this time of the year when I either feel a bit under the weather or I am just starting to get a bit sick, I add in some extra supplements to fight off a cold or infection. . 1️⃣VITAMIN C: needed by several cells of the immune system to perform their tasks . 🍋found in: e.g. citrus fruit, bell peppers, spinach, kale & broccoli . 2️⃣ZINC: can fight infections & heal wounds . 🥩found in: e.g. red meat, shellfish, legumes, nuts . 3️⃣VITAMIN B6: is vital for supporting biochemical reactions in the immune system . 🥬found in: e.g. green vegetables, chickpeas, chicken & cold water fish like salmon and tuna . 4️⃣VITAMIN E: is a powerful antioxidant that helps fighting off infections . 🌰found in: nuts, seeds & spinach . 5️⃣L-GLUTAMINE: can reduce inflammation, help fighting the cold & boost the digestive system . 6️⃣N-ACETYL L-CYSTEINE: is a form of the amino acid cysteine and supports our immune’s system function by replenishing the antioxidant glutathione, clearing mucus in respiratory conditions (like bronchitis) & it might help protecting against flu . 7️⃣ASTRALAGUS ROOT: might be an impressive immune booster and it is an adaptogen that regulates stress & fatigue . 👉🏻Before supplementing any of these, consult your physician and try to get all the nutrients through a diet rich in those immune boosters! . . . . Blog: www.sabrinasimma.com 🎥YouTube: Sabrina Simma 🇬🇧&🇩🇪coaching requires: coaching@sabrinasimma.com
Lat Pulldown by @nattyknowledge __ I see a lot of people sitting straight up when they perform the lat pulldown. - Sitting straight up puts more emphasis on your rear delts and upper back instead of your lats. - Instead, have a slight lean, straight upper back, slight curve in the lower back, chest puffed out and pull through the elbows. - This will allow you to engage your lats more efficiently! . Follow and like @workout_ability - #physiotrition #physiology #nutritiontips #irishfitfam #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #mealplan #weightloss #flexibleeating #balanceddiet #fitsporation #myfitnesspal #dietstartstomorrow #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #justlift #armday #cardiosucks #musclebuilding #getripped #gainscity #irishfitfam #ukfitfam #hiit #6pack
Workout Tip📋 When doing wide-grip lat pulldowns always lean back during the concentric phase of the workout! Lat Pulldown by @nattyknowledge __ I see a lot of people sitting straight up when they perform the lat pulldown. - Sitting straight up puts more emphasis on your rear delts and upper back instead of your lats. - Instead, have a slight lean, straight upper back, slight curve in the lower back, chest puffed out and pull through the elbows. - This will allow you to engage your lats more efficiently! #throwbackthursday #personaltrainer #summershredding #fitnesscoach #musclebuilding #fatlossjourney #macronutrients #weightloss #flexibleeating #balanceddiet #fitsporation #weightlossprogress #weightlossinspiration #weightlossprogress #hypertrophy #armday #musclebuilding #getripped #gainscity
It's pretty much Thickmas. Let the leg days begin 🍑⛄🎄
Building a peachy bum up 💪🏽 great job Alannah 💖
When’s the last time you took inventory and spot checked yourself? . Sleep? Nutrition? Water? Self care? Relationships? Adult responsibilities? Work/life balance? Movement? Performance? Mental health? Self development? Stress management? . For me, the three main essentials to my well being are: proper balanced nutrition/hydration w/o restriction (for my body), plenty of stress management and a healthy balance between my relationships and self care. Coming in a very very close fourth is movement. . If even one of these three things fall short, EVERYTHING ELSE on that list falls short. Everything. I don’t have the energy or the care to keep up with the rest if I’m not eating for what my body needs, not frequently addressing my stress in a healthy way for me, drinking enough, or listening to what I need in terms of time with others or time alone. . Oftentimes, we get too focused on the other things without checking off our absolute ESSENTIALS first. The top three (or even five) things are going to be different for each person, but I can guarantee if you let those things slip.. the rest will come crashing down very quickly. . If something on that above list ain’t workin.. you need to get real with yourself on what isn’t working FIRST in terms of your self care. Focus on those and then the rest will follow. . What are your top three items that are pivotal to your well being and need priority? . What areas on that list are lacking and need work? . What areas are you doing well that maybe you aren’t giving yourself credit for? . Spot check yourself. Find the discrepancies. Set in stone your ESSENTIALS and then stop at NOTHING to ensure those take priority and stay afloat. . Writing/inspiration - Sarah Manns
TOMORROW'S THE DAY!! 😍😍👏👏🎉🎉 . If you don't know what I'm talking about, you'd best head over to the link in my bio to sign up for my FREE 5-day macro-tracking challenge. 😏 . Macro-tracking is a system of eating that I used myself for 5 years to get shredded for bikini competitions while eating ice cream & pizza, and it's what I teach my clients so they can lose body fat in an enjoyable, sustainable way and learn the habits & mindset to keep it off long-term. . I'm going to be laying down everything from the basics, to my best hacks for making tracking your macros as simple & stress-free as possible WHILE being effective. So whether you've never heard the word "macro" before, or you're a seasoned tracker who wants a more balanced & flexible mindset, there will be something in it for you! . If you stick around until the end, you'll be entered to win a $100 Starbucks or Lulu gift card!! #earlyChristmas #tistheseasonforgiving  🤶🎁🙏 Also every friend you invite into the challenge gets you an additional entry for the draw... So tag your friends who might be interested below! ⬇️ . See you inside! 🤗💕 . . . #nourishnotpunish #countingmacros #macrocounting #intuitiveeating #nondietapproach #flexibledieting #macrosmatter #macrofriendly #macrotrackingguide #flexibledietinglifestyle #flexibleeating #nutritiontips #eatwhatiwant #empoweringwomen #inspiringconfidence #newmewhodis #mindsetshift #balancedlife #comfortableinmyskin #emotionalwellbeing #mentalhealthadvocate #donutworrybehappy #lifeistooshort #freechallenge #foodcoach #onlinefitnesscoach #onlinehealthcoach #femalefitnesscoach
Treating yourself doesn’t involve shame or guilt when you keep your healthy habits in place (working out, drinking your shake, drinking enough water, etc). It’s okay to have cookies and it’s okay to ENJOY them! 🤤
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