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CHIPS AHOY, BUTTERFINGER, & OREO PROTEIN FROSTY🍪🍦 . I’d like to call this Protein fluff, but I didn’t do a very good job at the “fluff” part😩. This is why I stick to my cakes 🍰 lol! However, I gotta say, this was still tasty AF! Imagine a Chips Ahoy flavored frosty topped with Butterfinger candy pieces, Oreo pie crust crumbles, milk chocolate chips, and chocolate sauce! Now if @kelseyjfit  and @minitomighty  can give me the tips to making it more of an actual FLUFF😉☺️😆 I’d recommend checking out their pages for the CORRECT process to make fluff lol! Deets below!👇 . 🍦32 grams @ghostlifestyle  Chips Ahoy Whey Protein. 🍦6 grams sugar free fat free butterscotch pudding mix. 🍦Ice cubes (I think mine were too small and I didn’t use enough?!) . 🍪Toppings. 🍪30 grams Butterfinger candy pieces. 🍪12 grams mini Chips Ahoy. 🍪20 grams Great Value sugar free chocolate sauce. 🍪12 grams Oreo pie crust crumbles. 🍪11 grams milk chocolate chips . 🍪Macros (entire bowl). 🍪56 C/18 F/26 P 480 cals . 🍪Macros (frosty itself). 🍪9 C/3 F/21 P 154 cals .#desserts  #deliciousfood  #sweettooth  #sweets  #iifym  #iifymfood  #instafood  #instayum  #macrocap  #macros  #macrotracking  #flexibledietinglifestyle  #flexibledieting  #carbsatnight  #carbsarelife  #frosty  #chipsahoy  #protein  #fdl  #diethacks  #diet 

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Follow @caloriesfix  and @calories.plus  • • • • • • 80/20 is a fantastic guide for structuring your diet SAVE THIS POST FOR LATER ↗️ - Are you familiar with the 80/20 Rule for weight loss? 👀 - It WILL change your life. 🙏🏼 - Often referred to as “Flexible Dieting”, the 80/20 Rule is the most effective and sustainable solution to losing weight fast, and keeping that weight off. - 💥 In fact, the 80/20 Rule is used every single day by pro athletes, bodybuilders, bikini competitors, business execs, social media influencers and normal people like you and me to stay in shape while eating the foods WE all love. - Here’s how it works… - 👉🏼 Eat nutritious, unprocessed, healthy foods 80% of the time - This would include foods like 🥗🍓🥦🍗🥕 most of the day. - 👉🏼 Enjoy fun, ‘not-so-healthy’ foods the remaining 20% of the time - This would be allowing yourself to enjoy some 🍦🍪🍫🍷 every now and then. - As an example, you can see in the infographic above that it’s okay to enjoy some pizza and beer every now and then, and it’s aright to enjoy a glass or two of red wine while still making progress on your fitness goals. - The key here is flexibility — fitting in “fun” foods, while not bending or breaking and having an entire cheat day. 👌🏼 - 🤔 Also, did you know...? - Numerous studies and research has shown that a more moderate, flexible diet promotes better long term success than rigid, restrictive diets at scale. 🔬 - This means that if you can be flexible with your diet, you CAN make progress and more importantly, sustain that progress for life. - YOUR TAKEAWAY: Start implementing the 80/20 Rule in your everyday life. As you control calories, you’ll lose fat, be sexy, feel amazing all while having the flexibility to enjoy some ice cream every now and then. And what could be better than that? 😌 - Comment “🍔 if you love the 80/20 Rule! - Credit @maxweberfit ✨💚 ————#flexiblediet  #8020rule  #flexibledietinglifestyle  #ifitfitsyourmacros  #flexibledietingcoach  #fatlosstips  #fatlosscoach  #fatlossjurney  #dietfoods  #iifymwomen  #fatlosshelp  #iifymmoms  #fitat40  #healthyeating  #healthyfatloss  #caloriecounting  #caloriecontrol  #countingcalories  #fitmom  #iifymgirls  #girlsw 

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Уже почти год я не занимаюсь художественной гимнастикой, но ещё что-то могу 🙈💙 Надо возвращаться в форму, иначе грустно будет потерять всё наработанное за 10 лет! Ph: @_raravis 

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🔥HOW TO LOSE FAT🔥 by @nutritionculture  - - ________________ In order to lose fat, there are certain things you must do more and less of. ________________ First of all, you must be in a calorie deficit. Without one, you will simply not be able to lose fat. Exercise more, drink more, sleep more, and try to get 1g of protein per pound of bodyweight. ________________ Try to limit your sugary drinks and other unhealthy food to improve your health and indirectly reduce your calorie intake as well. Building and working on your short & long term habits can make a huge difference on your body in the long run. ________________ Tag someone that needs to be reminded of this!

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Обходить скамейку было бы слишком долго для гимнасток, когда есть выход получше🤣😍 @flexible_people_777  #rhythmicgymnastics  #rhythmic  #rhythmics  #rg  #flexible  #flexibledietinglifestyle  #flexibilidade  #flexi  #flexible_people  #flexibilityposts_  #flexible_repost  #flexibility  #flexibilitytraining  #flexible__people  #stretching  #художественнаягимнастика  #хг  (credit: @valerie_romenskii )

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UNICORN DONUT FRUITY PEBBLES RAINBOW CAKE 🦄🍩🌈 . After last night’s tower building, time consuming, SUPER extra 💁🏻‍♀️ cake, I wanted to chill 😌and do something simple today lol. And after seeing @megbertsmacros  Unicorn cake😍🦄, I wanted to have my own!😋 Let me just say, this cake may look simple, but damn it was delicious! The mix of flavors and the FROSTING?! Holy yum! Deets below!👇 . 🌈18 grams @1upnutrition  Unicorn Donut Protein. 🌈12 grams @proteincakery  Whey for Baking. 🌈1 tsp baking powder. 🌈5 grams cake flour. 🌈120 grams canned pumpkin. 🌈46 grams egg whites . 🦄Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 15-16 minutes . 🌈Frosting. 🌈175 grams nonfat plain Greek yogurt mixed with 3 grams sugar free fat free vanilla pudding mix, 6 grams @devotionnutrition  Angel Food Cake Protein, and my fave, 7 grams @flavoredpbco  Party Cake! . 🌈Toppings. 🌈10 grams Marshmallow Fruity Pebbles. 🌈10 grams Confetti Chips. 🌈10 grams rainbow chips . 🌈Macros (entire dessert). 🌈58 C/7 F/53 P 502 cals . 🌈Macros (cake itself). 🌈19 C/3 F/30 P 215 cals . 🦄CODE KAROL18 saves ya @proteincakery  ! 🦄CODE KAROL saves ya @flavoredpbco  ! .#dessert  #cake  #cakedecorating  #cakesofinstagram  #deliciousfood  #delicious  #iifym  #iifymfood  #iifymrecipes  #insta  #instarecipe  #rainbow  #macros  #macrofriendly  #macrofriendlyrecipes  #sweet  #sweettooth  #flexibledietinglifestyle  #flexibledieting  #itfitsmymacros  #rainbowcake  #diet  #dietfood  #protein  #proteincake  #carbs  #carbsatnight  #carbsafterdark 

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Recent Posts

BIG CAKE 🍰 ⠀ Retour sur skillet pan, avec un gâteau terriblement moelleux 🤩👌 ⠀ La recette est légèrement différente de d'habitude, d'où cette texture si fondante 🤤 (recette plus bas) ⠀ Et fourré de snickers Mapple almonds offerts par la belle @ame_lift  pour couronner le tout 🙈 ⠀ PS: Non ceci n'est pas un petit déjeuner, c'était un dessert ! 🙄 #ComprendraQuiPourra  ⠀ 🍴 INGRÉDIENTS 🍴 - 120g de farine - 1 banane - 100ml de lait - 2 blanc d'oeufs - 140g de skyr (soit un pot) - 20g de farine de coco - Un peu de sucrant de ton choix - levure chimique ⠀ Bonne régalade à tous ! 🥰 ⠀ ___________________________________________________ 🎁 Bénéficiez de -12% chez @nutrisport_frejus  avec mon code MAES12 ⠀ Code Parrain : MAESFIT (pour bénéficier de 5€ sur ta commande) ____________________________________________________

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Cocoa Puffs⁣ ⁣ Yes, you read that correctly. Cocoa puffs have always been a favorite of mine. ⁣ ⁣ Flexible dieting always you to eat what you want and still stay within your macronutrient targets. ⁣ ⁣ We wont talk about my protein total for the day though. ⁣ ⁣#exercise  #fitness  #fit  #fitnessmotivation  #weightloss  #personaltrainer  #arizona  #glendaleaz  #fitnesstrainer  #weightlossmotivation  #dieting  #flexibledieting  #flexiblelifestyle  #flexibledietinglifestyle  #cocoapuffs 

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✨ TRANSFORMATION TUESDAY ✨⁣ ⁣ Even though these pictures are only a little over a year apart, a lot of growth has happened between these two stages 🌱⁣ ⁣ A year ago, I really struggled with complacency. I was content. I was comfortable. My workouts never really challenged me like I knew they could, because I didn’t let them. I was ok with just going through the motions.⁣ ⁣ But we all know that change doesn’t happen when we’re comfortable. It requires grit, perseverance, and not settling for just mediocre - because you and I babe, we’re so much more than mediocre ✨⁣ ⁣ So I started testing my limits.⁣ ⁣ I went into the gym with a new intensity, a new purpose that I had never had before.⁣ ⁣ Each session was a chance to prove how much better, how much stronger, how much more confident I was than the last time.⁣ ⁣ The progress I’ve made has not only been physical - though I’m LOVING the growth of my upper body #bouldershoulders  😍⁣ ⁣ But mentally, I’m blossoming. I’m emitting a level of confidence I never knew I had. The self doubt, the fear of failing, all are becoming things of the past.⁣ ⁣ We are so much stronger, so much more capable than we give ourselves credit for, and it’s time to own our power 👊🏻⁣ ⁣ It’s only up from here ♥️⁣ ____________⁣#transformationpic  #transformationtuesdays  #mytransformation  #selfconfidenceissexy  #confidencecrusader  #newmewhodis  #strongisthenewbeautiful  #workoutroutine  #countingmacros  #empoweringwomen  #stepoutofyourcomfortzone  #youarecapable  #ditchthediet  #trainhard  #mindsetiseverything  #healthycarbs  #macrosonpoint  #whataremacros  #flexibledietinglifestyle  #getfitforlife  #workoutproblems  #fatlossgoals  #workoutsforwomen  #bodytransformations  #workoutmotivation  #movewithpurpose  #momsgetfit  #fitnurses  #teachersgetfit 

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Here is a little peek into my story and the journey counting macros has taken me on over this past year. - One year. A little over 365 days and 45 pounds between these two pictures. The girl on the left was 6 month postpartum and struggling to lose weight. My body clung to every pound it had gained as I recovered from the birth of my second child. I was tired and beat down. No amount of exercise seemed to help and I wasn’t fueling my body the way it needed to be fueled. I knew I needed some direction and as I scrolled through Instagram one day I came across a friend who had posted about @betsynutrition.  After asking my sweet friend all about her experience working with Betsy I knew that was the push I needed to jump start my health and wellness. - After 8 weeks of cleaning up my nutrition and really learning what my body needed and responded to best I saw movement in the scale. I was sleeping better and could already feel that I had more energy. Once I felt confident that I could successfully put carbs, fats, and proteins into my meals with intention, instead of handfuls of goldfish and my kids leftovers, Betsy suggested I take it a step further and track macros. I agreed that I was ready to take the next step and started tracking. I tracked alongside Betsy for 4 weeks and from then on I was hooked. - Not every day has been easy and over the last year I’ve aimed for progress over perfection, taking things one day at a time, one meal at a time, one workout at a time,one pound at a time. I have learned that things that take time can be hard and uncomfortable but that there is so much growth that comes along with that. I’ve also learned that the habits I’ve created are stronger than my motivation, especially when my motivation is majorly lacking. - Thank you for following along with me as I share food ideas and continue to put the habits that I have developed over the last year into practice. Taking it one day, one workout, and one meal at a time. . . . .#taylormademacros  #fitmoms  #transformationtuesday  #healthylifestyle  #flexibledietinglifestyle  #countingmacros 

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Dinner • 310 calories arbs 28g · Fat 13g · Protein 33g ⬇️ Milton's Organic Bread, Tillamook Cheddar Cheese Organic Classic Yellow Mustard & Extra Lean Ham 💌 It's not a short term diet. It's a long term lifestyle change ° ° ° ° ° ° ° ° ° ° ° ° °#FlexibleDieting  #FlexibleDietingLifestyle  #WeightlossCommunity  #WeighlossGoals  #WeightlossMotivation  #WeightlossMom  #SlowButSteady  #CountingCalories  #Macros  #TrackingMacros  #MacroTracking  #GettingFit  #GettingHealthy  #EatingHealthy  #HealthyEating  #FatLossJourney  #MyFatLossJourney  #MyWeightlossJourney  #MyFitnessJourney  #WeightlossJourney  #MomGettingFit  #FuelYourBody  #Goals  #GoalGetter  #BodyGoals  #Discipline  #HealthGoals  #Consistency  #DontQuit  #StayMotivated 

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How many times a week should you workout?
⁣ Is it 3x a week❓⁣ 4x a week❓⁣ 5-6x a week❓⁣ ⁣ I use to believe that going 5-6 days a week is a must if you want to be fit!⁣ ⁣ When I first started, I use to try so hard to go to the gym 5 times a week. Like OK COOL 😎⁣ ⁣ Then a few weeks later, I would fall off track and sometimes don’t even go that week. ⁣ ⁣ Then when I find the motivation again, I would try so hard to go 5 days a week again, then fall off. It was like a never ending cycle 🔁⁣ ⁣ 👉🏽 I know I’m not the only one who has done this before.⁣ ⁣ I’ve seen people be on the never ending cycle for so long and I totally get it. It’s fucking tiring going 5 times a week sometimes, especially when you’re just starting again.⁣ ⁣ ✖️ First of all, no sis you do not have to go to the gym 5 times a week!⁣ ⁣ 🔸 If you’re starting off your fitness journey, I highly recommend making it a goal to go to the gym at least 2 times a week, make that a habit for 3-4 weeks. Then increase it to 3 times a week, make that a habit for 3-4 weeks, and so on.⁣ ⁣ You’re less likely to fall off track that way than just going HAM for 5 days a week, then suddenly get too tired to go next week.⁣ ⁣ 🖋 My goal is to go to the gym 4x a week.⁣ ⁣ Everyone’s goal will be different, especially because everyone has different schedules.⁣ ⁣ How many times a week are you working out?⤵️

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#latergram  . Preworkout morning snack!🙌😋 how do you get one you ask?! (Or maybe you didn’t 🤷🏻‍♀️😂) Go back 👈a few posts to my Baskin Robbins Mint Chocolate Chip Oreo Stuffed Chips Ahoy cupcakes 🧁, make them, then go to @traderjoes  and pick up their AMAZING drool worthy 🤤Speculoos Cocoa & Cookie Swirl🍫🍪🌀! I’ll post it to my story if you’ve not yet seen this stuff! ⚠️It’s highly addictive ⚠️🥴🤤😂 . 🧁Macros (whole cupcake w/ Speculoos). 🧁21 C/8 F/6 P 184 cals . 🧁Macros (cupcake itself). 🧁15 C/4 F/6 P 118 cals .#cupcakes  #delicious  #deliciousfood  #sweet  #sweettooth  #preworkoutsnack  #traderjoes  #iifym  #iifymfood  #instarecipe  #instayum  #fdl  #diet  #dietfood  #diethack  #oreo  #fdlrecipes  #protein  #macros  #macrofriendly  #flexibledietinglifestyle  #flexibledieting 

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Flexible Dieting⁣ ⁣ What is it?⁣ ⁣ It is being able to eat what you want, as long as it fits within your macronutrient targets. ⁣ ⁣ What are macronutrients?⁣ ⁣ 1. Protein - 4kcal / gram⁣ 2. Carbohydrates- 4kcal / gram⁣ 3. Fat - 9kcal / gram⁣ ⁣ Everyone has their own macronutrient needs, this is the amount of calories consumed per day that you will either maintain, lose or gain weight. ⁣ ⁣ Food isn't the enemy, if you are on a diet and you don't enjoy what you are eating, then it will only be time till you quit.⁣ ⁣ Are you looking to make a lifestyle change? Need help losing weight or needing that extra push or change of pace in the gym? Let's connect and see how I can help you achieve your goals. ⁣ ⁣#exercise  #fitness  #fit  #fitnessmotivation  #weightloss  #weightlossmotivation  #flexibledieting  #flexiblelifestyle  #flexibledietinglifestyle  #arizona  #glendaleaz  #personaltrainer  #fitnesstrainer  #athlete  #tacticalathlete  #military  #police  #ems  #firefighter  #paramedic 

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"Exercise gives you endorphins, endorphins make you happy. And we all know happy people just don't shoot their husbands." - Elle Woods⁣ ⁣ While this quote still makes me laugh, there is still so much truth to it.⁣ ⁣ Endorphins are defined as “peptides produced by the brain that bind to the brain's opiate receptors, reducing the perception of pain and triggering feelings of euphoria”.⁣ ⁣ Endorphins are the source for the exercise “high” we experience after a workout.⁣ ⁣ In my opinion, this is the BEST benefit from exercise.⁣ ⁣ If you feel...⁣ Frustrated⁣ Full of self-doubt⁣ Moody⁣ Unhappy⁣ Hopeless⁣ Unmotivated⁣ ⁣ Get moving!⁣ ⁣ This doesn't mean you HAVE to go to a gym, but find some way to be active.⁣ ⁣ I promise you will ONLY feel better.⁣ ⁣ Starting is the most difficult step. Let this "high" be the motivation you need to continue making healthier choices.⁣ ⁣ You are capable of changing how you feel, it just means taking some action. ⁣ ⁣ Who's taking action today to better themselves?⁣ ⁣ #fitnessjourney  #onlinetraining  #oninefitnesscoach  #growthanddevelopment  #healthcoaching  #womenwithvision  #womenwhowork  #healthylivingtips  #fatlossjourney  #bodytransformations  #flexibledieters  #countingmacros  #flexibledietinglifestyle  #eatwhatiwant  #physiquegoals  #influencermarketing  #fitnessrecipes  #selfcareroutine  #gratitude  #mindsetiseverything  #healthylivingjourney  #failureisachoice  #healthcoach  #goalsetting  #noexcuses  #strongerthanyesterday  #powerofthought  #hustlehard  #liveintentionally ⁣

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Sweaty Wednesday session of 100’s...7 stations + 1km run (I walked part of the way coz I was just too exhausted 😩) + 1km row = dead 💀 lol 😂 The worst station was the 100 slam balls 😵 close second was the running I did do 😆 .#fitmum  #healthyhappyfit  #healthyfit  #fitnessaddicted  #fitmummy  #healthymummy  #heathyhappy  #happyfit  #fitnhappy  #fitnessjourney  #healthymum  #trackingmacros  #flexibledietinglifestyle  #iifymweightloss  #reversedieting 

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Hey New Girl! 👋 You CAN sit with us! 💕 What if you could end the cycle of guilt and self-sabotage, and get fit using only the time and resources you have available? No fluff, no purchasing supplements and other crap you don’t need… just moderate exercise, sustainable nutrition, and the right mindset. 🤯 If you would like an invitation to check out our new site with no cost upfront, please comment below with YES and I will send you a link. 🥰 #fitfam  #fitness  #fitmom  #fitchick  #muscle  #strongmom  #fitforlife  #stronglife  #bettertogether  #fitnesschallenge  #fitnesschallenge  #bikinibody  #bikinibodychallenge  #fitnessprogram  #transformation  #transformationtuesday  #momswholift  #momswithmuscle  #fatloss  #weightloss  #chickswholift  #girlswithmuscle  #wearerelentless  #transformationchallenge  #bikini  #beachbody  #diet  #iifym  #flexibledieting  #flexibledietinglifestyle  #flexiblediet 

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Be yourself. People don’t have to like you, and you don’t have to care😁✌🏼💗😇. .. On another note, spent my day in the kitchen taste testing a ton of new @kykykookies  flavours that are ready for launch.. stay tuned my Kookie lovers🥰💗🤤🍪 1 lb Kookies are coming your way!👏🏼 @kykykookies 

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Were on vacation! So we’re straight up skipping the 24th this year BUT if you’re in Utah, make these nachos for your party! My MIL made them on the 4th and I don’t know how I never shared them because oh MY! She layered smoked pulled pork from the @traegergrills  and cheese and then got it all melty together, and then she topped them with corn salsa, guac, and the best cilantro cream dressing that I’m told is found at Costco (Don Pedro brand) but I’ve yet to buy it myself. Anyway. I know that’s very sketchy by way of recipes and I’m honestly probably missed some ingredients, but what else is new around here 🥴 Plus nachos can’t really be messed up so feel free to do what you want 🤣 Happy almost Pioneer Day!

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DAY 3, WEEK 5 🥞✌🏻😌 GYM: MOBILITY DAY FOAM ROLL: Upper body ➡️ thoracic spine, biceps, triceps, lats, traps, delts, forearms, neck Lower body ➡️ calves, hams, quads, TFL, piriformis, adductors, abductors, knees STRETCHING: Upper body ➡️ lower & upper back, shoulders, arms, chest Lower body ➡️ calves, hams, quads, adductors, abductors FDOE: 🥯MEAL 1: bagel w/ 16g almond butter, 10g protein powder, 1/2T almond milk 🍓MEAL 2: high volume strawberry frozen yogurt bowl w/ 1/4c granola + 16g almond butter 🍿MEAL 3 (lil snack): 50g plain popcorn 🥞MEAL 4: protein waffle w/ 16g almond butter + 30g 70% cacao choco chips TOTAL MACROS: 55F/155C[32FI]/109P . . .#anarecovery #weightgain #weightlifting #resistancetraining #fdoe #training #mentalhealth #mentalillness #happiness #follow #girlswholift #anorexiarecovery #anorexia #eatingdisorder #edrecovery #edwarrior #fitness #food #iifymlifestyle #strongnotskinny #flexibledietinglifestyle #iifym #gainingweight #healthylifestyle 

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This week I’m being INTENTIONAL with my goals and planning ahead! It’s always the smallest things that get past me and don’t pay to much attention to. This week I plan to be spot on and gym in the mornings! Gym in the mornings have been Awesome! So far so good, Ive learned keeping myself accountable and setting small goals for myself get me excited about the week. 6 months ago I wouldn’t of ever thought about doing any of these to goals I’m setting myself for the next 2-4weeks! I love what I am doing and it keeps me so motivated because it fits my lifestyle! The lifestyle I’ve always wanted and didn’t know how to do it, but with the guidance from my nutrition coach I keep impressing myself everyday!#fitgirl  #fitness  #fitnessmotivation  #fitspo  #fitnessaddict  #nutrition  #girlswholift  #girlswhosquat  #lifestyle  #gymlifestyle  #fitnesstransformation  #fitnessjourney  #lifestyle  #flexibleseating  #flexibledietinglifestyle  #reversedieting 

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#flexibledietinglifestyle  Doesn't just mean whole foods only... With a plan in place you can eat what you desire and still lose weight.. #thinkoutsidethebox  This is NOT a quick fix plan! Sustainable weight-loss requires #patience  .. I know the tools you need to get started on your journey :0)⁣ Contact me and let's get this skinny going.. www.fitfullife.com⁣ ⁣#nutritionadvice ⁣#healthyfood  #cleaneating  #healthychoices  #weightloss  #transformation  #fatloss  #flexibledieting  #losingweight  #macros  #iifymgirls  #reversedieting  #nutrition  #iifym  #weightlossstory  #weightlosshelp  #weightlosstips  #weightlosssuccess  #selflove  #loveyourself  #confidence  #selfworth  #bodypositivity  #motivation101 

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#Repost  @kchu.dpt  • • • • • 👉No time is better than now. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👤JFK- “We choose to go to the moon in this decade and do the other things not because they are easy but because they are hard.” #crossfitwomen #weightlossprogress  #weightlossproblems  #weightlosscommunity  #pushpulllegs  #gymadvice  #weightlossjourney  #hypertrophy  #overeating  #mobilitywod  #flexibility  #physicaltherapy  #yogi  #yogabody  #iifym  #deadlift  #squat  #hypertrophy  #physio  #healthyeating  #drinkwater  #myodetox  #powerbuilding  #flexibledietinglifestyle  #hipmobility  #musclegrowth  #bingeeating 

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Day 1 on Kim’s back-to-tracking / Clean Up the Eating was a success! 👏 Swipe for some food ideas! Even had room for my fave snack/dessert ->@lillielovesmacros  Frozen Protein Shake.... AND the Elizabeth’s Granola topping!!!!! 🙌🤩

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💥New LGS Shakers🔥@lets_get_serious_  4 Colors to choose from..#letsgetserious 

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Find your moments :) Acceptance of self-love leads to confidence and motivation. Feeding your body right, feeds your SOUL! #empowerment  #encouragement  #nutritioncoach  #confidence  #bodypositivity  #loveyourself  #weightlosstips  #diet  #flexibledietinglifestyle  #weightlosshelp  #weightlossprogress  #selfworth  #weightlosssuccess  #icanhelpyou  #weightlossstory  #personaltrainer  #nutrition 

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Bbq chicken pizza here it’s been awhile! Chicken, peppers, onions, little bacon and bbq sauce for the base. Oh and light mozzarella cheese. Macros are for the whole things is: 64g protein 64g cho and 16g fats! · · ·#flexibledieting  #iifym  #fitness  #fitfam  #macros  #bodybuilding  #protein  #powerlifting  #flexibledietinglifestyle  #weightloss  #gym  #flexibledietingforthewin  #fitspo  #fitmom  #fit  #naturalbodybuilding  #iifymgirls  #motivation  #npc  #shredded  #weightlossmotivation  #weightwatchers  #flex  #momswholift  #ifbb  #fitnessmodel  #pizza  #pizzagains  #yyt  #709 

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Went out the other night. I'm not a girl who wears shorts.. but damnit, I was feeling myself! I'm learning that loving myself means accepting where I am on my journey and giving myself credit for that ❤ I will get to where I want to be on my own terms and I am becoming ok with that. .. . ..#weightlossjourney  #weightloss  #lovingmyself  #summerslay19  #marifitnessguides  #fitwithmari  #wlcommunity  #fitnesstransformation  #fitnessinspiration  #iifymwomen  #iifym  #caloriesincaloriesout  #caloriecounting  #flexibledieting  #flexibledietinglifestyle  #ketofriendly  #myjourney  #myweightlossjourney 

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5 tips for better sleep 💤 . Having good quality sleep is SO important for your overall health! . I used to struggle with sleeping and would wake up multiple times throughout the night, and here are some of the tips and tricks I used to help me to have better sleep! . 1️⃣Cut down caffeine. I used to consume at least 300mg of caffeine and it would keep make awake till 12am. I cut down my caffeine intake drastically to less than 100mg a day (most days I don’t even consume any) and I try to consume my coffee before noon . 2️⃣Limit screen time before bed. I try to stop using my phone or laptop 30 minutes to an hour before bed. If I do have to use my laptop for work, I would wear blue light blocking glasses . 3️⃣Making sure my hormone and gut health is in check. Hormonal imbalance can lead to problems with sleeping. When my hormonal imbalance was at it’s worst I would wake up at 3am everyday and couldn’t fall back to sleep . 4️⃣Take some time for self-care before bed. Taking some time to relax and lower my stress level before bed helped me a lot! I love taking warm baths, listening to chill music and meditate before bed . 5️⃣Other little things including white noise machine, sleeping in the dark and sleepy tea might also help you to get better sleep! . What are some of your favourite tips to have good quality sleep? Let me know👇🏼 . . . . .#nourishnotpunish  #flexibledietinglifestyle  #eatgoodfeelgood  #eatwhatiwant  #strongnotskinny  #instafitnessgirl  #powerfulwomen  #hustlequeen  #bossassbitch  #buildingstrongasswomen  #strongasswomen  #meetmeatthetop  #beatyourexcuses  #guavagirl  #onlinefitnesscoach  #selfconfidenceiskey  #strongher  #constantlyimproving  #newmewhodis  #imawarrior  #balancedlife  #celebrateyourself  #vancouverfitness  #mindsetshift  #personalevolution  #flexibledieting  #flexibledietinglifestyle  #balancedlifestyle  #mindsetiskey  #wellnesslifestyle 

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Shout out to my man Keivan for his 12 week nutrition progress! Keivan has had quite the summer with traveling outside the Country to weekend weddings, to your normal summer bbq’s. Still, Keivan has managed to make some great progress this summer on his goals and is finding that tracking his macros is super valuable to not having to sacrifice his social life. Great work Keivan! @kvrusso  ~ Our philosophy at Prototype Nutrition is that we don’t believe in restrictive dieting or that foods aren’t inherently good or bad. We believe that a healthy, wholesome and mindful relationship with food can establish habits that lead to long term success. ~ If you’re interested in learning more about flexible eating, tracking your macros or just need further accountability and lifestyle habits send me @Joncollette1989  or coach @lnhantman  a message for your own nutrition plan! ~#love  #food  #protein  #nutrition  #healthy  #nutritiontips  #weightloss  #tasty  #instagood  #breakfast  #flexibleeating  #yum  #coffee  #tricks  #healthylife  #motivation  #happy  #prototypenutrition  #flexibledietinglifestyle 

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You don’t need more willpower or a better plan to see lasting weightloss results.⁣ ⁣ You keep telling yourself:⁣ 👉“I just need to do better....”⁣ 👉“If I could just have more willpower...”⁣ 👉“I just need to stay on track…”⁣ THEN I’ll finally achieve *insert body goal or weight here.*⁣ ⁣ ❌ Babe, you already have enough willpower ❌⁣ You use willpower all day evvvvvvveryday.⁣ ⁣ 👉You use willpower to get up at the sound of your morning alarm.⁣ 👉You use willpower to get the kitchen clean.⁣ 👉You use willpower to not yell at your husband for not helping around the house (#amirighttt ).⁣ ⁣ ❌ Your problem isn’t willpower, it’s pleasure. Hear me out for a sec here. ❌⁣ ⁣ It’s scientifically proven that our bodies are hardwired for pleasure (google The Pleasure Project). ⁣ ⁣ What I constantly see with women that struggle in their relationship with food is that they constantly put their own needs and their own PLEASURE on the back burner.⁣ ⁣ They lack things in their life that give them pleasure:⁣ 🦋Intellectual stimulation⁣ 🦋Intimacy/physical pleasure⁣ 🦋Connection/Emotional Intimacy⁣ 🦋Adrenaline/exciting adventures⁣ ⁣ You get the picture..⁣ ⁣ So instead of addressing these areas - we assign food the job of being our sole source of pleasure in our life. ⁣ ⁣ Sure, food should be enjoyable, pleasurable, and fun to eat - but food doesn’t deserve to be the only source of pleasure in our lives.⁣ ⁣ At the root of emotional eating, binging, food addictions, etc. is a bigger problem and willpower isn’t it.⁣ ⁣ You are using food to bring you pleasure because you are lacking it in a different area(s) of your life.⁣ ⁣ 🦋 Instead of focusing on shrinking your body, focus on expanding your pleasure, expanding your LIFE. 🦋⁣ ⁣ Once you replace the food’s job of being your soul pleasure - it’s out of business, and you’re out of the diet hell you just can’t seem to willpower your way out of. ⁣ ⁣#flexibledietinglifestyle #iifymwomen  #healthyish #mindoverbody #healthyhabits #relationshipcoach  #foodcoach #nofoodrules  #dietculturedropout  #lawofattraction #workoutathome #damnhappydamnhealthy #dauntlessandconfident #positivecoaching  #stayathomemomlife  #empoweringquotes 

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#habytrecipes ⠀ .⠀ Trader Joe’s makes life our lives so easy!⠀ .⠀ + this TJs dish has all the checkmarks!⠀ .⠀ ✅ 10 minute meal ⠀ .⠀ ✅ protein packed⠀ .⠀ ✅ family friendly⠀ .⠀ ✅ damn delicious⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀#thehabyt  #macrocounting  #macros  #macrocoach  #healthcoach  #wellnesscoach  #nutritioncoach  #nutritionforwomen  #flexitarian  #womenshealth  #eatingforhealth  #happyhabits  #healthyhabits  #flexibledieting  #flexibledietinglifestyle  #strongwomen  #lifestyledesign  #healthandwellness  #eathappy  #nutrition  #healthyrecipes  #macrofriendly  #healthycooking  #recipes 

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Shout out to my man Keivan for his 12 week nutrition progress! Keivan has had quite the summer with traveling outside the Country to weekend weddings, to your normal summer bbq’s. Still, Keivan has managed to make some great progress this summer on his goals and is finding that tracking his macros is super valuable to not having to sacrifice his social life. Great work Keivan! @kvrusso 

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Dress like you're already famous. Tb de vara trecută, că acum nu mai pot să fac asta.

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🏋️‍♀️ TODAYS WORKOUT 🏋️‍♂️ - Lift like you’re trying to get BIG for men and WOMEN! Best way to maintain a healthy BMI is to build muscle/strength while eating a balanced Whole Foods diet. It’s very difficult to “pack on” muscle ~ but you’ll notice a tighter “Firmer” look 👀 - 🏋️‍♂️ Warming up 4 - 6 sets with 2 heavy working sets 10-12 reps ✔️ Deadlift ~ Row ✔️ Overhead Walking Lunges ✔️ Bench Press ✔️ Side Laterals ✔️ Close Bench (focus on triceps) ✔️ Chin ups (focus on biceps) 🧘‍♂️ Stretching/rolling

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If you don’t care about doggos 🥰, skip ahead 👇🏼for your Daily Nutrition Nugget, but if you’ve been following our scary 2.5 weeks with @that.dood.caffrey , let me first tell you that my buddy is doing better every day💕 ▫️ ▫️ You’ve probably seen headlines this week about non-traditional dog foods being linked to Dilated Cardiomyopathy (DCM) in dogs, and it’s a PERFECT EXAMPLE of nutrition science evolving as evidence comes to light. ▫️ ▫️ The quick and dirty: non-traditional dog foods are generally grain-free, contain legumes, and are often small-batch made. ▫️ ▫️ The deets: there’s been a large rise in DCM, with many of those dogs on non-traditional diets. It’s been enough of an unexpected jump for the FDA to take notice. ▫️ ▫️ While there still isn’t a consensus body of scientific evidence that shows any CAUSATION between non-traditional food intake and development of DCM, there is enough of a CORRELATION for the veterinary community and the FDA to encourage dog owners to switch to traditional foods. ▫️ ‼️THE POINT‼️ ▫️ SCIENCE EVOLVES, so recommendations can change IF THERE IS ENOUGH DATA to warrant reconsideration. This is why you sometimes see reversals of previous nutrition recommendations (for humans). ▫️ So when the scientific community tells you something different about nutrition, it isn’t because we are all idiots who don’t know what we’re doing ☺️, or because we’re having a laugh and enjoy confusing you 😉. It’s because SCIENCE EVOLVES as we research MORE, understand MORE, and gather MORE data. ▫️ ▫️ Don’t get frustrated by it - just make sure you are getting your info from credible professionals who follow EVIDENCE-BASED practices and not Dr. Google (or Karen ⬅️😆🙈). . . . . .#runliftrd  #fitnessdietitian  #nutritionscience  #nutritionexpert  #registereddietitian  #dietitian  #nutritiontips  #healthyweightloss  #weightlosstips  #healthyeating  #fitgirls  #fitlife  #healthyfood  #plantbased  #girlswholift  #healthylifestyle  #nutritionfacts  #sciencefacts  #girlswhoworkout  #asktheexperts  #listentoyourbody  #womenshealth  #wellbeing  #bewell  #wholebodyhealth  #flexibledietinglifestyle  #experts 

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Do you eat so clean but I still can’t lose body fat? . Ok let's keep this simple...no matter how clean you eat, if you are in a caloric surplus or even at maintenance calories for the day you are not going to lose body fat...you need to be in a calorie deficit. . Try the following below⬇️ . Weigh your food so you can track accurately . Read food labels, and grams sometimes food will only show 1/2 portion nutritional information . Be aware of your portion sizes, use smaller plates . Calculate how many calories you need to be consuming in order to lose body fat . . . . . . #oliviawillisfitness  #owfff  #femalefitness  #caloriecounting  #entreprenuer  #motivation  #fitnessmotivation  #fitwomen  #fatlosstips  #femalefitnesspage  #fitnesscoach  #bossbabe  #instafood  #iifym  #foodie  #womenshealth  #flexibledieting  #flexibledietinglifestyle  #weightlifting  #fatlossjouney  #instructor  #workoutmotivation  #workout  #bodypositivity  #bodyconfidence  #fatlosscoach  #loveyourself  #impactthroughinfluence  #positivevibes  #northernireland  via @preview.app 

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🙌🏼 Huge shoutout to the ice cream that dripped all over my shorts making it look like I had a WAY better time this morning than I really did 💁🏻‍♂️🍦#KodiakCakes 

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Snack • 170 calories Carbs 17g · Fat 6g · Protein 1g ⬇️ Organic Brown Rice Cakes Thin Stackers Lightly Salted, Organic Guacamole Minis & Red Seedless Grapes 💌 Be the girl that decided to go for it ° ° ° ° ° ° ° ° ° ° ° ° °#FlexibleDieting  #FlexibleDietingLifestyle  #WeightlossCommunity  #WeighlossGoals  #WeightlossMotivation  #WeightlossMom  #SlowButSteady  #CountingCalories  #Macros  #TrackingMacros  #MacroTracking  #GettingFit  #GettingHealthy  #EatingHealthy  #HealthyEating  #FatLossJourney  #MyFatLossJourney  #MyWeightlossJourney  #MyFitnessJourney  #WeightlossJourney  #MomGettingFit  #FuelYourBody  #Goals  #GoalGetter  #BodyGoals  #Discipline  #HealthGoals  #Consistency  #DontQuit  #StayMotivated 

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How do you stay hydrated during these hot summer days? I eat lots of fresh fruits 🍉 If you are not so keen on drinking galloons of water, trust me, having a nice water melon in your fridge will make such a difference! Ice-cream can make you feel better but just for a period of time( while you are eating it 😂), but melon or water melon will keep your body hydrated for a long time 😊🌸

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Guest post! BAD WORKOUT PROGRAM VS. GREAT WORKOUT PROGRAM by @kruckifitness  - When it comes to building muscle, you want to optimize your routine as best you can to see the best results in the quickest amount of time. This is why the typical "Bro-Split", in which you train everything at most once a week, isn't the best approach because you don't get the chance to use a ton of frequency for each body part. - For a more optimal program, look at the one on the right. This is a great program. You get to train each muscle twice a week, leading to more volume, leading to more gains over time. Also, your body parts will recover better since there's actually less work for each body part per workout. For example, if you only have one chest day a week, most people are probably obliterating their chest in that workout, making it hard to recover from. But if you train chest twice a week, you can potentially do less work each workout, but still get the same (if not more) sets per week, and you'll recover better. - Tag someone who should use this split! -

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#transformationtuesday  — snack rolls vs snacc? Idk. 🤷🏻‍♀️🤣 Also, I remember how mortified I was when the picture on the left popped up on Facebook, with me tagged in it. Like c’mon, why even do that to me?! 🤦🏻‍♀️😳

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In case you need a reminder - don't hate yourself for being you. There's enough people trying to pull you down. Be your own support and guide. .#fatlossjourney  #dietingproblems  #dietplan  #fatlosstransformation  #fatlosstips  #fatlossgoals  #losebellyfat  #weightlose  #weightloss  #indiandietplan  #caloriescount  #caloriesincaloriesout  #flexibledietinglifestyle  #flexibleseating  #icecream  #diethacks  #foodhacks 

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This cauliflower gnocchi bowl brought all comfort to the table on this rainy Tennessee morning. Lunches around here are usually quick and made while my kids are running all over the place, so I jumped at the chance to take advantage of the calm the rain brought with it and step up my usual lunch game. So good. So satisfying. So ready to make this again! ••••••••••••••••••••••••••••••••••••• 210g @traderjoes  cauliflower gnocchi 60g @raoshomemade  marinara 112g @lillielovesmacros  turkey mushroom meatballs 10g @lillielovesmacros  oil free basil parsley pesto 14g @traderjoes  lite shredded mozzarella ••••••••••••••••••••••••••••••••••••• . MACROS: 43c/12f/27p . . .#macros  #countingmacros  #macrocounting  #iifymrecipes  #iifym  #flexibledieting  #flexibledietinglifestyle  #healthyrecipes  #traderjoes  #lillielovesmacros  #healthyfood  #healthylunch  #fitmom  #fitmoms  #taylormademacros 

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140 lbs 👉🏼 120 lbs ⁣ 2016 👉🏼 2019 ⁣ ⁣ From a diet of egg whites, ⁣ oatmeal, ⁣ chicken breast, , ⁣ Bacardi, and McDonald’s... ⁣ ⁣ To a diet of eggs, ⁣ bagels, ⁣ tacos, ⁣ sandwiches, ⁣ chicken nuggets and white claws. ⁣ ⁣ Notice how the first list only contains foods that can easily be categorized as ‘good’ or ‘bad’? ✔️✖️⁣ ⁣ This is what I call “living in the extremes”. ⁣ ⁣ I was a VISION of health 🥦🏋🏻‍♀️ ⁣ OR ⁣ had my face stuffed in a family sized bag of Doritos after a night out 🙃⁣ ⁣ I was constantly messing up or getting back on track — which phase are you in right now? ⁣ ⁣ But somewhere between then and now I let go of what I thought I should do,⁣ Who I should be. ⁣ ⁣ And learned what I COULD do, ⁣ who I COULD be 🌻⁣ ⁣ For example, I could walk my dog, workout at home, have a PB&J for lunch and my version of health would be valid as heck! 😊⁣ ⁣ Even though I wasn’t doing hip thrusts at a cool gym in gymshark leggings and eating $15 açaí bowls. ⁣ ⁣ Which is perfectly valid too, btw! ⁣ ⁣ I stopped resisting what came naturally to me as my definition of healthy. ⁣ ⁣ The moment we stop trying to be someone else and embrace life as WE are - everything becomes so much simpler 💛⁣ ⁣ You are the way 🌿YOU🌿 are for a reason. Because the world needs ⁣ Y O U, not a version of you trying to be her. ⁣ ⁣ Finding your healthy comes a lot quicker with the support, guidance, and expertise of someone who’s only goal is get you there while keeping you enjoying every step and change along the way.⁣ ⁣ If you’re ready to find it apply via the link in bio☝🏼 and we’ll discuss what this program can do for you! ⁣ ⁣ With love,⁣ Coach Deer 💕⁣ ⁣#fatlosstransformation  #mindsettransformation  #foodfreedom  #intuitiveeater  #weightlosstransformation  #bodytransformation  #onlinecoaching  #fatlossjourney  #weightlossjourney  #losingweightaskmehow  #nourishdontpunish  #movementismedicine  #burningfat  #transformationchallenge  #intermittentfastingresults  #flexibledietinglifestyle  #constantlyimproving  #healthylivingtips  #movenourishbelieve  #weightlosscoaching  #sweatisfatcrying  #howtoburncalories  #eatrightnotless  #wanttoloseweight  #wanttoburnfat  #fatlosstips  #fatlosscoach  #eatingforhealth 

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#thehabytblog  . Do you hesitate to accept dinner plans just because you’re worried about MyFitnessPal being the annoying third wheel?! . Yep.. been there. . Don’t worry, here at the Habyt, counting your macros does not mean you have to live like a hermit. . Sure, meals are easier to track when you make them yourself, but that doesn’t mean you have avoid restaurants or your friends’ summer BBQs 🍔🌽🇺🇸 . Here are a few macro-friendly tips for dining out . LINK IN BIO . . . . . . . . . . . . .#thehabyt  #macrocounting  #macros  #macrocoach  #healthcoach  #wellnesscoach  #nutritioncoach  #nutritionforwomen  #flexitarian  #womenshealth  #eatingforhealth  #happyhabits  #healthyhabits  #flexibledieting  #flexibledietinglifestyle  #strongwomen  #lifestyledesign  #healthandwellness  #eathappy  #nutrition  #healthblogger  #healthyblogger  #newblogpost 

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What up fit fam?!👋🙂 it’s another #checkinday  ! Down ⬇️ exactly a pound for the week!👏 I’m happy with it even though I didn’t give this week my 💯% best effort🤨😌. Overall feeling great with my current macros and training is going really well!! Started week 4 of my current split this morning with Chest/tris/core, and since I was feeling it 🤩, I decided to get in some of my cardio with 20 mins MIS on the stairs. I don’t expect my macros/cardio requirements to change with this week’s check in, but you never know!🤭😂 it felt good to sweat 🥵🙌 Happy Tuesday fit fam!💪🔥🧡 now I gotta decide what I want to make for tonight, cake or fluff?!💁🏻‍♀️🍰☁️🤔 .#fit  #fitlife  #fitness  #fitfam  #fitlifestyle  #checkinday  #macros  #macrotracking  #fatloss  #weightloss  #flexibledietinglifestyle  #flexibledieting  #iifym  #workout  #gym  #gymlife  #cardio  #upperbodyworkout  #healthylifehappylife 😁🙏🏼🙌🏼❤️🤗 #perfectlyincomplete 💔💪🔥 #mindovermatter 

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Shout out to a former client of ours @liftingflutist  🙌 It's amazing what 3 months of focus and commitment to your goals can yield 😍 ⁣ ⁣ Check out Sarah's inspirational endeavors at @theblacksociety  👊⁣ ⁣ Read her full story on the blog 👉⁣ http://bit.ly/2JZhRUU

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Back to my regular breakfast and I ain’t complaining🤤 this oatmeal was so delicious and satisfying! dEATS: 1/2 cup quick oats, 1/2 cup @silk  coconut milk, 1.5 scoops @drinkorgain  chocolate protein powder, 2 tsp cocoa powder, and 1 tbsp of @betterbodyfoods  chia seeds. Stirred all together, heated for 1 minute, stirred and heated for 2 more minutes. And OF COURSE I topped it with @sunbutter  😍😍———————————————————“Rejoice in the Lord, you righteous ones; praise from the upright is beautiful. Praise the Lord with the lyre; make music to Him with a ten-stringed harp. Sing a new song to Him; play skillfully on the strings, with a joyful shout.” Psalms‬ ‭33:1-3‬ ‭ After spending four days at kid’s camp with the most awesome worship, I’ve come to see just how powerful worship is. It’s where God moves so visibly; it’s where all our worries about what people think melt away, where eyes are closed and arms are raised in surrender to God; it’s where we can be ourselves, simply praising Jesus; it’s where we are united with other believers in praise; and it’s where the Holy Spirit works in amazing ways. Worship isn’t just singing out to the Lord, so I challenge you— along with myself— to find your way of worship, and do it often. Worship not only honors God but it strengthens and renews is; it filled my heart with an unexplainable joy and it strengthened my spirit and I pray you can experience the same. God does incredible things through worship and it’s not just somewhere like church or camp that He does this. He is always present in our lives and we can worship no matter where we are. So I pray that we have a heart in constant worship of our Creator, and I pray that we’ll be in praise of the Lord with no shame. I hope that you have a wonderful Tuesday!

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Tuesday. This #transformationtuesday  picture is not as impressive as my other ones but it's still good.

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@myravicta  . How are you doing with your New Years Resolutions?⁣ 😏 ⁣ I’m totally not opposed to the whole “New Year, New You” concept - not on New Year’s Day, or any part of the year.⁣ ⁣ The problem with resolutions and goals is that most often we make them when our motivation is high and we’re feeling good, and we often forget that *we won’t feel that way all year long!*⁣ ⁣ What does that mean?⁣ ⁣ I might make a New Years resolution to “get into better shape” because I know I need to start paying attention to my health. I tell myself I’m gonna start working out and eating better, and I’m gonna start NOW. ⁣ ⁣ ...but then two weeks later, when it’s raining and cold outside, I’m hungry, and there are a lot of stressful things going on in my life, all I want to do is STAY HOME and EAT. 🌧🍜🥺⁣ ⁣ Then, if I don’t go to the gym and/or I end up overeating, my motivation levels go down and I feel like crap. 😭⁣ ⁣ Sound familiar? ⁣ ⁣ It’s great to have big, broad goals. But next time, trying breaking them down and starting with one very small step that’ll put you in the right direction (hint: be SPECIFIC!). Once you’re able to do that one thing consistently, you’re confidence will be up and you can build on that habit onto the the next small step in the process. ⁣ ⁣ Stop relying on motivation and telling yourself, “if you want it bad enough, you’ll work for it.” It doesn’t always work that way! It’s okay to be realistic that you won’t always be motivated. ⁣ ⁣ What is ONE small behavior goal that you can establish to start you off on the right track? ⁣ ⁣ 💡👇🏼 ⁣. . . . . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣#fatloss  #fatlossjourney  #nutritiontips  #weightlossprogress  #weightlossinspiration  #losinginches  #Macrofriendly  #flexiblediet  #macros  #macrocounting  #ifitfitsyourmacros  #countingmacros  #flexibledietinglifestyle  #flexibledieter  #fitfoodshare 

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Eyeballing serving sizes can work if you’re not really trying to be perfect on counting macros or gain/lose a very specific amount of weight
• If you DO want to drop some weight, measuring and actually knowing how much food is going in is really helpful. Once you’re where you want to be, you can relax on the precision. Plus you’ll know more about what to look for and what mistakes to avoid • I’m not saying that you need to take each banana you eat to a lab to run tests on it. Just be aware that different amounts of something will have a different calorie content.
Small amounts add up and if you’re eating 500-1000 cals more than you thought in a week you’ll be confused why the progress isn’t there
• • • • —#healthybreakfast  #mealprep  #caloriecounting  #losefat  #weightlosssupport  #weightlosssupport  #healthychanges  #caloriesincaloriesout  #iwanttoloseweight  #weightlossjourney2019  #howtoloseweight  #mealplanning  #weightlossjourney  #fatlossjourney  #fatlosstips  #weightlossideas  #weightlosstips  #mealpreplife  #mealprepping  #yogi  #iifym  #indiafitfam  #myodetox  #flexibledietinglifestyle  #hipmobility  #caloriechat  #losebellyfat  #losefat  #loseweightfast 

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Y’all! It has been a minute. Things getting quiet around here simply means I’ve not had something positive worth sharing. Since my little corner of the IG world focuses on how this budding community shares healthy habits so we learn and grow from one another… my getting quiet may be a sign that I’ve been not-so-healthy as of late. - GOOD. GRIEF. - It is a good thing I’ve been working on my mental health in the last months or there would be some MAJOR negative self-talk going on - inside my head and flowing from my mouth! - Here’s the deal…. I’m STILL struggling to get back on the wagon, train, bus, horse when it comes to eating. I’m STILL battling these old habits and patterns that have crept back in. Since OCTOBER. Binge eating. Mindless eating (which really means I’m telling myself “I Deserve It Eating”). - I’ve made excuses that it’s summer. To let go and not worry about it for now. I’ve told myself that I’ll make “good choices” but not have the work of tracking macros. - However, if I DON’T start tracking and making changes - I will soon have NOTHING to wear. Because Momma is NOT going to go and buy new clothes in the old sizes she worked hard to get out of and has since given away! (Hello 40 pound weight loss!) - And also? I feel horrible. Friends, sugar makes you feel AWFUL when too much is eaten. Having an unbalanced diet of crappy foods makes you feel so rotten. And goodness I thought I was well passed feeling like this, knowing I would never find myself here again! - What can I do? Today’s a New Day. And it’s up to me to decide I’m ready to get myself back to where I need to be. Back to tracking my foods. Back to choosing clean, whole foods. Back to living the healthy lifestyle I know serves me the best. - So - as accountability, I’m going to take pics of EVERYTHING I eat (macros via @ThatAshtonBarrett ). @BooneTraining  offered to have me send them to him. Bless his heart. BUT I am going to post them here. I like getting food ideas from others and hope this may help someone else. - Ok, how are YOU? How’s YOUR healthy living habits going in this season of Summer? Tag a Friend who could use a community of encouragement & let’s cheer on one another! 👏👇

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P R O P E R • C O R N 👌 Had not seen this particular flavour anywhere at all before so thought I would nab a bag! Tbh, it isn't anything ground-breaking, but it is a lovely flavoured popcorn! Can always rely on Proper Corn to deliver on great popcorn 🤘🏼😊 👌 Macros per 30g ▪P: 1.7g ▪C: 18.9g ▪F: 5.6g ▪Calories: 140

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I've done better 🤦🏻‍♀️ I could've done better 😫 AT LEAST I STARTED & FINISHED 🏃🏻‍♀️💦👏🏻🎉 ° ° ° ° ° ° ° ° ° ° ° ° ° ° °#HealthyHomeCooking  #FlexibleDieting  #FlexibleDietingLifestyle  #FlexibleEating  #WeightlossCommunity  #WeighlossGoals  #WeightlossMotivation  #WeightlossMom  #SlowButSteady  #CountingCalories  #Consistency  #Macros  #TrackingMacros  #MacroTracking  #GettingFit  #GettingHealthy  #EatingHealthy  #HealthyEating  #FatLossJourney  #MyFatLossJourney  #HealthGoals  #BodyGoals  #SweatyBeast  #GrindTime  #WontStop  #DontQuit 

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Its been a while, but I’m back with a Tuesday Tips post🤓 Todays post is about nutrition. Something I’ve learned is there is a choice you have to make when it comes to fuelling your body: either you eat like crap (processed foods everyday) and let that affect your training and how you feel, or you choose to eat foods that are whole and nutrient dense that won’t only increase your training but make you look and feel great. Don’t get me wrong, enjoying some “fun” foods once in a while is great! Just finding that balance is the key👌🏽 That’s why you need to be flexible when it comes to your lifestyle, if you restrict yourself it’s harder to sustain that lifestyle and achieve your goals.#preworkout  #oats  #proteinoats  #postworkoutfuel  #postworkoutmeal  #breakfast  #backgainz 💥💪 #iifym  #iifymwomen  #flexibledietinglifestyle  #tuesdaytips  #trackingmacros  #micros  #wheyprotein  #upperbodyworkout  #bodybuildingforwomen  #bootybuilding  #bossburlington 

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I don’t care what anyone says - gymtimidation is TREAL 🏋🏻‍♀️ _ Even for me now, a regular gym rat for 10+ years, I still get it. A few weeks ago I’ve been much more serious about perfecting my deadlifts cause my form is shit and it’s something I really want to strengthen & improve. I suffer from APT (anterior pelvic tilt) which causes all sorts of damage if you don’t keep VERY aware of it while lifting, and it’s a big reason deadlifts are a little more difficult for me. _ Brief tidbit on APT- it’s when the pelvis rotates forward (anteriorly) and lower back arches, sort of subconsciously in my case, due to tight hip flexors and a weak core and weak glutes/hams. _ So since I’m not good at deadlifts and am not confident in my form, I had spent too long being afraid of the deadlift platform. SO I’ve been working at it to overcome that silly fear. Since I can’t comfortably lift 135lb on the platform, I’ve started increasing my strength in rack pulls, which is essentially the same movement as a deadlift just with the barbell raised to a little below the knee. And then here and there I’ll test my strength on the platform. And you know what? It’s not scary 👻 and I’m getting better. _ Trust me when I say that the more you go and the more you DO, the more you put yourself out there, the more you’ll stop giving a shit what people think.. cause the more you DO, the better you become at whatever you’re doing, and the more confidence you build. Like anything else. It’s REALLY hard at first, but being uncomfortable IS growth🌱 _ Plus.. you might think people are judging you when you’re a newbie in the gym, but in reality, everyone is so caught up in themselves (as you should be too) and is probably happy you’re their working on a better you. 💪🏼

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Intermittent Fasting⁣ ⁣ Seems to be the next “magical” thing in fitness and health 🤦‍♂️⁣ ⁣ Don’t get me wrong, IF can be beneficial at times but is it superior to an overall calorie deficit diet for reducing body fat...NO.⁣ ⁣ Intermittent Fasting does have its place and it comes down to what your lifestyle is like and how can you most adhere to you macro and calorie goals.⁣ ⁣ Intermittent Fasting is going period of time throughout the day where you do not consume food...only water. You then leave a certain “window” of time during the day where you can consume your calories. This is very helpful for people with busy jobs like:⁣ 🔹Doctors⁣ 🔹Lawyers⁣ 🔹Manual Labor Jobs⁣ *As well as anyone else who’s profession makes it difficult to eat every 3-4 hours.⁣ ⁣ This is just another tool you can add to your toolbox though. Although there is some research showing IF can be helpful for people managing diabetes and other health issues, from a pure weight loss perspective it is NOT SUPERIOR to just simply being in a caloric deficit.⁣ ⁣ With that being said, lifestyle has to come in to play. If you fee like IF helps you adhere to your macros better than by all means go for it, I am just sick of people promoting it as a guaranteed way to lose body fat and be healthier. That’s crap, you can eat throughout the day and still lose body fat and be healthy just as easily. It is going to come down to you understanding what you enjoy and can stick to.⁣ ⁣ Be careful though, many times people who intermittently fast end up binge eating at night and going over their macros because they are ravenous. ⁣ ⁣ Also, if you’re trying to build muscle it doesn’t make sense to spend a majority of the day NOT giving your body the amino acids needed to repair and grow, does it? ⁣ ⁣ Understand your goals, understand your lifestyle, and understand your health then make a decision on which eating style is best for you. ⁣ ⁣ Coaching Inquiries: david@biolayne.com ⁣ YouTube: Link In Bio ⬆️⁣

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Bagi yang ga tau “ben and jerry” itu brand ice cream yang sangat terkenal di luar negri. Nah, menurut anda boleh ngga sih kita konsumsi apa yang kita suka setiap hari? Jawabannya adalah Boleh... 🥳loh bukannya buat gendut coach... 😰Bukannya ga sehat coach...🧐, bukannya tinggi kalori coach....😫. Pertama, selama anda dalam kondisi kalori maintenance anda, anda tidak akan gain weight, dan jikalau anda dalam kondisi defisit kalori, maka anda akan lose weight. Pahami dan resapi maknanya. Ini exact science, bukan “diet ala ala” kayak teman saya @arbiarso  biasa bilang. Kedua, mau sebagus apapun metodemu, kuncinya adalah konsistensi. Bagaimana pola diet sesuai dengan anda? Banyak sekali orang terperangkap dan menjadi budak dari dietnya sendiri yg notabene ikut2an temen, janji surga katanya cepat dan sebagainya. Ketiga, banyak sekali contoh yang tidak akan saya disebutkan di sini, selama dlm kondisi defisit kalori, anda akan ttp turun berat badan, tapi harus dipahami akan selalu ad trade offnya. Mungkin saja progress anda akan lebih pelan, tetapi selama anda enjoy processnya pasti ada hasil, lagian research membuktikan bahwa orang gagal di jangka panjangnya, bukan d jangka pendeknya. Sbnrnya kuncinya sederhana, tapi ga gampang. Menjadi sangat susah kalau diet anda kayak saklar lampu. On and off.. so? Be smart, edukasi diri anda sendiri , wong ini investasi diri anda sendiri loh bukan orang lain. Tanya deep down inside nurani anda “bisa ngga ya/ mampu ngga saya setidaknya melakukan ini 12 minggu ke depan?” Harus JUJUR 😏, kalau ngga biasanya akan “gagal maning gagal maning son” 🤯🤯🤯🤯. Tag temenmu yg pecinta ice cream ya 🤤. Semoga bermanfaat 🙏

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Three ingredient baked custard. Zero fat, high protein and delicious! It doesn’t get much simpler than this 🥰👌😋 . INGREDIENTS 315ml buttermilk 300ml egg white 165g frozen raspberries Optional extra - drizzle of monk fruit syrup for extra sweetness if desired . METHOD Whisk egg white and buttermilk Pour mixture into 6 ramekins Divide raspberries evenly into ramekins Place in a baking dish and fill halfway up with water, avoiding any water getting into the ramekins (this is known as a ‘water bath’ and helps the custards cook evenly and not dry out) Bake for approx 25 mins until the custard sets Allow to cool, then refrigerate Best eaten chilled . . Macros per serve: calories 67 | P8 | C5.8 | F0 😱 . Love this for a simple dessert, mid-morning snack, or just when you feel like eating a little something. . Please comment below if you have a go at baking this, or any of my recipes! ❤️❤️ . . .#custard  #bakedcustard  #highprotein  #zerofat  #tastytuesday  #iifym  #flexibledieting  #flexibledietinglifestyle  #homecooking  #easybaking  #easymealprep  #homemadetastesbetter  #baking  #justeatrealfood  #afternoontea  #dessert  #snack  #treat  #nomnom  #foodporn  #fitchick  #chickswholift  #instafood  #foodporn  #macros  #macrofriendly  #recipe  #sweettreatsbysarah 

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