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😎 The secret is, is that there is no secret!⠀
⠀
💪 The more you move, the more calories your body burns.⠀
Or,⠀
The less calories you take in, the less your body will store (i.e. become fat).⠀
⠀
🍎 There are different ways of losing fat, but both paths lead to the same result, A CALORIC DEFICIT.⠀
⠀
👐 How you get there is up to you. ⠀
I have ways which I prefer (lifestyle change, calorie counting, IIFYM), but there are other methods (fad diets) which i don't love, but they will work too, in the short term at least. ⠀
⠀
👍 So, if you want to get your body-weight in check, and lead a healthier lifestyle make sure to move more, and monitor your calories. It's not as hard as you think. ⠀
Trust me. ⠀
⠀
 #fitness #personaltraining #personaltrainer #healthyeatinghabits #macros #healthylifestyle #healthylifestyles #healthy #healthyliving #healthylivingjourney #fitnessadvice #healthyeating #personaltrainers #healthylivingtips #personaltrainerlife #iifym #nutrition #nutritionist #nutritionaleducation

2018-12-17 18:45   1 0

 

😎 The secret is, is that there is no secret!⠀ ⠀ 💪 The more you move, the more calories your body burns.⠀ Or,⠀ The less calories you take in, the less your body will store (i.e. become fat).⠀ ⠀ 🍎 There are different ways of losing fat, but both paths lead to the same result, A CALORIC DEFICIT.⠀ ⠀ 👐 How you get there is up to you. ⠀ I have ways which I prefer (lifestyle change, calorie counting, IIFYM), but there are other methods (fad diets) which i don't love, but they will work too, in the short term at least. ⠀ ⠀ 👍 So, if you want to get your body-weight in check, and lead a healthier lifestyle make sure to move more, and monitor your calories. It's not as hard as you think. ⠀ Trust me. ⠀ ⠀ #fitness #personaltraining #personaltrainer #healthyeatinghabits #macros #healthylifestyle #healthylifestyles #healthy #healthyliving #healthylivingjourney #fitnessadvice #healthyeating #personaltrainers #healthylivingtips #personaltrainerlife #iifym #nutrition #nutritionist #nutritionaleducation

Big fan of tackling busy patches in my life head on 🤼‍♂️ ⠀
Loved the challenge of getting ahead of the game at work and a few other areas of my life over past couple of weeks before a well deserved few weeks off 🙏🏽
⠀
Can confirm an Upper/Lower/Full body split was a lifesaver - now looking forward to training off sufficient sleep and unlimited calories 🍗
⠀
 #Superdry
@dharvinarul

2018-12-17 18:43   17 1

 

Big fan of tackling busy patches in my life head on 🤼‍♂️ ⠀ Loved the challenge of getting ahead of the game at work and a few other areas of my life over past couple of weeks before a well deserved few weeks off 🙏🏽 ⠀ Can confirm an Upper/Lower/Full body split was a lifesaver - now looking forward to training off sufficient sleep and unlimited calories 🍗 ⠀ #Superdry @dharvinarul

Before and after simple meal prep! 🍽

2018-12-17 18:43   2 1

 

Before and after simple meal prep! 🍽

Keby mi niekto povedal pred pol rokom, že musím pribrať tak by som sa pekne zasmiala. Ale ☝️ked človek dospeje do štádia, že zdravie je FIRST, musí to prísť. Dnes som vďačná, ze som si to zobrala k srdcu a vďaka mojmu trénerovi @vagaskyathletics 🔝 je všetko opäť OK a ideme ďalej. Každopádne som tým chcela povedať, že ani to priberanie nemusí byť o kilách tuku navyše, pokiaľ ideš konzistentne za svojim cieľom so správnym prístupom a tréningom 👌
 #fitlife #fitness #fitnesslife #fitnessmotivation #fitnessgirl #healthylifestyle #fitnesslifestyle #iifym #iifymgirl #motivation #motivacia

2018-12-17 18:43   4 0

 

Keby mi niekto povedal pred pol rokom, že musím pribrať tak by som sa pekne zasmiala. Ale ☝️ked človek dospeje do štádia, že zdravie je FIRST, musí to prísť. Dnes som vďačná, ze som si to zobrala k srdcu a vďaka mojmu trénerovi @vagaskyathletics 🔝 je všetko opäť OK a ideme ďalej. Každopádne som tým chcela povedať, že ani to priberanie nemusí byť o kilách tuku navyše, pokiaľ ideš konzistentne za svojim cieľom so správnym prístupom a tréningom 👌 #fitlife #fitness #fitnesslife #fitnessmotivation #fitnessgirl #healthylifestyle #fitnesslifestyle #iifym #iifymgirl #motivation #motivacia

Can you believe there’s only 2 weeks left of the year?! Which means less than 2 weeks to sign up for my “New Year, New Habits” Group Challenge! Because I I don’t believe in the whole “New Year, New You” crap because YOU are amazing but maybe your habits are not. Are you ready to adapt some new habits that will help you lose fat, build muscle, gain body and food confidence, and just overall feel better? Lets do it together!
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What's included:
✅Reach your goals by learning to eat better instead of “less” and see how macros can promote fat loss without making you feel deprived! .
✅Learn to Sweat Smarter by doing effective workouts 4 days a week that can become a habit!
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✅Private facebook group for everyone in the challenge to stay connected & motivated
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✅Personal private email check-in with me every 2 weeks to let me know how things are going & I can offer some personal guidance & motivation to help keep you going!
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The goal for the first 6 weeks is to focus on fat loss, BUT the last 2 weeks of this challenge is what I think makes my Group Challenges SO different but also so REALISTIC & SPECIAL! Because instead of just doing a 6 week cut & then having no idea how to maintain your progress (which could lead to possibly gaining the fat you lost back), you will receive maintenance macros & 2 weeks of coaching with me plus the support from the group to get a handle on what maintaining looks like so that you can successfully know how to maintain your progress for the rest of the year!
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💥Ready to cut some fat & learn how to maintain fat loss for the rest of the year?! Then sign up for this challenge through the link in my Bio!
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Don’t want to lose weight but want to learn more about macro balanced nutrition & workouts that make you strong? Then sign up & get maintenancee you macros for the 8 weeks🤗
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Last day for enrollment is December 28th, Everyone will get there programs by January 4th. Challenge runs from Monday, January 7th to March 4th💪
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Swipe the photos above to check out some progress photos & comments from previous Group Challengers❤️

2018-12-17 18:42   1 1

 

Can you believe there’s only 2 weeks left of the year! Which means less than 2 weeks to sign up for my “New Year, New Habits” Group Challenge! Because I I don’t believe in the whole “New Year, New You” crap because YOU are amazing but maybe your habits are not. Are you ready to adapt some new habits that will help you lose fat, build muscle, gain body and food confidence, and just overall feel better Lets do it together! . . What's included: ✅Reach your goals by learning to eat better instead of “less” and see how macros can promote fat loss without making you feel deprived! . ✅Learn to Sweat Smarter by doing effective workouts 4 days a week that can become a habit! . ✅Private facebook group for everyone in the challenge to stay connected & motivated . ✅Personal private email check-in with me every 2 weeks to let me know how things are going & I can offer some personal guidance & motivation to help keep you going! . . The goal for the first 6 weeks is to focus on fat loss, BUT the last 2 weeks of this challenge is what I think makes my Group Challenges SO different but also so REALISTIC & SPECIAL! Because instead of just doing a 6 week cut & then having no idea how to maintain your progress (which could lead to possibly gaining the fat you lost back), you will receive maintenance macros & 2 weeks of coaching with me plus the support from the group to get a handle on what maintaining looks like so that you can successfully know how to maintain your progress for the rest of the year! . . 💥Ready to cut some fat & learn how to maintain fat loss for the rest of the year! Then sign up for this challenge through the link in my Bio! . . Don’t want to lose weight but want to learn more about macro balanced nutrition & workouts that make you strong Then sign up & get maintenancee you macros for the 8 weeks🤗 . . Last day for enrollment is December 28th, Everyone will get there programs by January 4th. Challenge runs from Monday, January 7th to March 4th💪 . . Swipe the photos above to check out some progress photos & comments from previous Group Challengers❤️

 #Repost @revolutionizeusa with @get_repost
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Protein packed ice cream! 🍦 🍫 
1 scoop @apollonnutrition chocolate whey protein powder (available at RevolutioniZe Storefront!)
1 tbs almond butter
1-3 oz almond milk

Place your almond butter in a bowl and then add protein powder. 
Wisk in the almond milk slowly, and then mix the powder, almond butter, and milk, until you have a pudding-like substance. 
If you want, you can eat this right now and call it protein pudding. I prefer to throw it in the freezer for 30-45 minutes for an ice-cream like consistency!

Approximate macronutrient profile:
260 calories
Fat: 12 grams
Carb: 13 grams
Protein: 27 grams

You can garnish with a few slivered almonds, banana, berries, cinnamon, etc, but keep in mind this will add calories, so hold yourself accountable. Most importantly, ENJOYYY!!!! :)
 #protein #icecream

 #revolutionizeusa #nutrition #teamrev  #foreverrev #gym #bodybuilding #iifym #macros #food #motivation #inspire #fitfam #instafit #lifestyle #success #goals #fitness #muscle #contestprep #npc #ifbb #healthy #nutritionist #instagood

2018-12-17 18:42   3 0

 

#Repost @revolutionizeusa with @get_repost ・・・ Protein packed ice cream! 🍦 🍫 1 scoop @apollonnutrition chocolate whey protein powder (available at RevolutioniZe Storefront!) 1 tbs almond butter 1-3 oz almond milk Place your almond butter in a bowl and then add protein powder. Wisk in the almond milk slowly, and then mix the powder, almond butter, and milk, until you have a pudding-like substance. If you want, you can eat this right now and call it protein pudding. I prefer to throw it in the freezer for 30-45 minutes for an ice-cream like consistency! Approximate macronutrient profile: 260 calories Fat: 12 grams Carb: 13 grams Protein: 27 grams You can garnish with a few slivered almonds, banana, berries, cinnamon, etc, but keep in mind this will add calories, so hold yourself accountable. Most importantly, ENJOYYY!!!! :) #protein #icecream #revolutionizeusa #nutrition #teamrev #foreverrev #gym #bodybuilding #iifym #macros #food #motivation #inspire #fitfam #instafit #lifestyle #success #goals #fitness #muscle #contestprep #npc #ifbb #healthy #nutritionist #instagood

Shout out to all the spectators yelling at me what direction I should lift the weight...you da real MVP

2018-12-17 18:41   53 4

 

Shout out to all the spectators yelling at me what direction I should lift the weight...you da real MVP

Todays dinner. Mixed together and fried 150g (raw weight) minced Rakvere lean pork meat, fresh zucchini, onion, garlic. On side 160g Heinz baked beans in tomato sauce. Total ca 372 cal
 #dinner #dinnertime #healthydinner #healthyfood #healthyeating #eatclean #cleaneating #eathealthy #determination #söötreenisalene #food #fitfood #fitnessfood #getfit #instafit #bodybuilding #fitnessjourney #fitnessmotivation #fitnesslifestyle #eatwell #dedication #tervislik #fit #fitness #fitfam #fitspo #iifym #gymlife #ootd #õhtusöök

2018-12-17 18:41   11 0

 

Todays dinner. Mixed together and fried 150g (raw weight) minced Rakvere lean pork meat, fresh zucchini, onion, garlic. On side 160g Heinz baked beans in tomato sauce. Total ca 372 cal #dinner #dinnertime #healthydinner #healthyfood #healthyeating #eatclean #cleaneating #eathealthy #determination #söötreenisalene #food #fitfood #fitnessfood #getfit #instafit #bodybuilding #fitnessjourney #fitnessmotivation #fitnesslifestyle #eatwell #dedication #tervislik #fit #fitness #fitfam #fitspo #iifym #gymlife #ootd #õhtusöök

Family Goals! 😍
@thisismuscle 👈

2018-12-17 18:40   7 1

 

Family Goals! 😍 @thisismuscle 👈

@robzilla504 #Juicy made me do it.
Messed around with some posing last night. #fatboi is only a little fat.

2018-12-17 18:40   6 3

 

@robzilla504 #Juicy made me do it. Messed around with some posing last night. #fatboi is only a little fat.

@kindsnacksuk Crunchy Peanut Butter Protein Bar.
Taste ➡️ A strong creamy peanut butter taste hits from the bottom and then you a nice mix of salty nuts from the main nutty bar. 
Texture ➡️ Soft with some firmness mixed in from the nuts, it has a caramel like chew almost like a trail bar. 
Macros & Rating ➡️ Fat 18g Carbs 17g ( 8g Sugar) Protein 12g Calories Rating: 250 Rating: 8/10
Overall ➡️ Really tasty, a different kind of protein bar and a I like it. Kind bars have always been a favourite of mine and I am yet to be disappointed by one. #protein #proteinbar #proteinbarjunkie #proteinbaraddict #instafit #instafood #foodporn #iifym #flexibledieting #kindbar #kindproteinbar #kindsnacks #peanutbutter #peanutbutterlover #peanutbutteraddict #healthieroptions #rating #productreview #review #fitness #fitnesslife #diet #Carbs #goodcarbs #complexcarbs #plantbased #vegan #nuts #peanuts #bodybuilding

2018-12-17 18:40   8 0

 

@kindsnacksuk Crunchy Peanut Butter Protein Bar. Taste ➡️ A strong creamy peanut butter taste hits from the bottom and then you a nice mix of salty nuts from the main nutty bar. Texture ➡️ Soft with some firmness mixed in from the nuts, it has a caramel like chew almost like a trail bar. Macros & Rating ➡️ Fat 18g Carbs 17g ( 8g Sugar) Protein 12g Calories Rating: 250 Rating: 8/10 Overall ➡️ Really tasty, a different kind of protein bar and a I like it. Kind bars have always been a favourite of mine and I am yet to be disappointed by one. #protein #proteinbar #proteinbarjunkie #proteinbaraddict #instafit #instafood #foodporn #iifym #flexibledieting #kindbar #kindproteinbar #kindsnacks #peanutbutter #peanutbutterlover #peanutbutteraddict #healthieroptions #rating #productreview #review #fitness #fitnesslife #diet #Carbs #goodcarbs #complexcarbs #plantbased #vegan #nuts #peanuts #bodybuilding

Today's workout squats on squats and all the lunges

No knee pain or back issues so definitely on the mend 💪🏻 Done zercher squats for the 1st time they really challenged my core and will be doing them more 👌🏻
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 #strongsmoothy #powerlifting #strongman #xplosiveape #strengthshop  #bodybuilding #gym #crossfit #weightlifting #deadlift #squat #strength #powerlifter #strong #squats #muscle #gains #gymlife #bench #strongman #iifym #benchpress  #power #ipf #bpu #shredded #inspiration #deadlifts #selfie

2018-12-17 18:40   10 1

 

Today's workout squats on squats and all the lunges No knee pain or back issues so definitely on the mend 💪🏻 Done zercher squats for the 1st time they really challenged my core and will be doing them more 👌🏻 - - - - - - - - - #strongsmoothy #powerlifting #strongman #xplosiveape #strengthshop  #bodybuilding #gym #crossfit #weightlifting #deadlift #squat #strength #powerlifter #strong #squats #muscle #gains #gymlife #bench #strongman #iifym #benchpress  #power #ipf #bpu #shredded #inspiration #deadlifts #selfie

Even with more than 1hr delivery time @papajohns_spb has the BEST pizza in Saint-Petersburg🍕🤙🏻 Yass, yesterday i had two giant cheatmeals because i realised that i actually dont need to lose much weight because now i'm in most suitable weight for me😁

But despite this i still will have to eat in a deficite until New Year because i'm going to start bulking starting from 2019😎

MyFitnessPal acc: vladrepka

 #cheatday #cheatmeal #pizza #пицца #nomnom #munchies #forkyeah #iifym #flexibledieting #ifitfitsyourmacros
 #slimmingworld
 #devourpower
 #читмил #foodporn
 #slimming #mealprep
 #mealprepping #fitfrenchie #mealdiary 
 #pizzalovers #правильноепитание 
 #фитнесмодель #fitfood 
 #buzzfeedfood #калории #dieting 
 #fulldayofeating #theblakediet #papajohns #пападжонс

2018-12-17 18:40   4 0

 

Even with more than 1hr delivery time @papajohns_spb has the BEST pizza in Saint-Petersburg🍕🤙🏻 Yass, yesterday i had two giant cheatmeals because i realised that i actually dont need to lose much weight because now i'm in most suitable weight for me😁 But despite this i still will have to eat in a deficite until New Year because i'm going to start bulking starting from 2019😎 MyFitnessPal acc: vladrepka #cheatday #cheatmeal #pizza #пицца #nomnom #munchies #forkyeah #iifym #flexibledieting #ifitfitsyourmacros #slimmingworld #devourpower #читмил #foodporn #slimming #mealprep #mealprepping #fitfrenchie #mealdiary #pizzalovers #правильноепитание #фитнесмодель #fitfood #buzzfeedfood #калории #dieting #fulldayofeating #theblakediet #papajohns #пападжонс

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@musclefooduk hache steaks doing bits🤤
Less than 650 calories in the whole plate and the steak was cooked in butter😍
Finally mastered how to make my rice nice and fluffy😌💃🏻
I Havent had time to train today but I absolutely cannot wait to get an early morning leg session in tomorrow🤗
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 #healthylifestyle #fitfam #goals #foodie #health #fitness  #weightlossjourney #foodblog #foodlover #mindset #bodyconfidence #positivity #fitnessblogger #foodblogger #weightlossmotivation #IIFYM #fitnessaddict #girlsthatlift #weighttraining #transformation #motivation #foodporn

2018-12-17 18:40   8 0

 

. . @musclefooduk hache steaks doing bits🤤 Less than 650 calories in the whole plate and the steak was cooked in butter😍 Finally mastered how to make my rice nice and fluffy😌💃🏻 I Havent had time to train today but I absolutely cannot wait to get an early morning leg session in tomorrow🤗 . . . #healthylifestyle #fitfam #goals #foodie #health #fitness #weightlossjourney #foodblog #foodlover #mindset #bodyconfidence #positivity #fitnessblogger #foodblogger #weightlossmotivation #IIFYM #fitnessaddict #girlsthatlift #weighttraining #transformation #motivation #foodporn

Nothing beats being home☺️ Oh and shoutout to high school hockey for my new crop top 🤪

2018-12-17 18:39   16 1

 

Nothing beats being home☺️ Oh and shoutout to high school hockey for my new crop top 🤪

Head cleared for a new week and five days before festivities officially begin ✅ Hit target calorie range ✅ Hit macros ✅ Managed to fit Milka into the equation ✅ I’d call that a successful Monday 👍🏼 #munrofitness #iifym #caloriedeficit

2018-12-17 18:39   0 0

 

Head cleared for a new week and five days before festivities officially begin ✅ Hit target calorie range ✅ Hit macros ✅ Managed to fit Milka into the equation ✅ I’d call that a successful Monday 👍🏼 #munrofitness #iifym #caloriedeficit

“It’s a funny thing coming home. Nothing changes. Everything looks the same, feels the same, even smells the same. You realized what’s changed is you.”-F. Scott Fitzgerald.

Back in my hometown at the gym where it all started. ♥️ It’s always pretty wild to reflect on how much has changed since moving out of state. But no matter how much change there is, I can always rely on this place to bring back to ground.

2018-12-17 18:39   3 2

 

“It’s a funny thing coming home. Nothing changes. Everything looks the same, feels the same, even smells the same. You realized what’s changed is you.”-F. Scott Fitzgerald. Back in my hometown at the gym where it all started. ♥️ It’s always pretty wild to reflect on how much has changed since moving out of state. But no matter how much change there is, I can always rely on this place to bring back to ground.

Which combos you’d eat everyday?
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🍌Yogurt With Sliced Bananas. Nutrient Duo: Protein and Potassium. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise
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🥕Carrots and Creamy Hummus. Nutrient Duo: Healthy Carbs and Protein. Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy
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🥑Avocado With Salsa. Nutrient Duo: Healthy Fats and Carotenoids. Adding healthy fats, like those found in avocados, can maximize the protective benefits. One study in the Journal of Nutrition found that eating avocado with salsa boosted the absorption of lycopene — a carotenoid in tomatoes — by almost five times
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🍳Eggs With Any Kind of Cheese. Nutrient Duo: Vitamin D and Calcium. Your body needs vitamin D to absorb bone-strengthening calcium, but the nutrient is available in very few foods naturally
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🍾Leafy Greens and Olive Oil. Nutrient Duo: Vitamin K and Good Fats. Because the vitamin is fat-soluble, your body can't absorb it as effectively without eating some fat at the same time. That's why you should always combine healthy fats
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🍓Strawberries and Spinach. Nutrient Duo: Vitamin C and Iron. Combining vegetarian sources of iron with vitamin C–rich foods like citrus fruits helps to enhance uptake of this important mineral
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🥦Raw Veggies and Boiled Eggs. Research suggested that the protein-packed topping may help increase the nutritive properties of raw vegetables. ——
By @phetfit
Chosen by @foodsile
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 #protein #nutrition #carbs #iifym #fitfood #cleaneating #macros #muscle #foodsile #meal #eat #carb #vegan #healthysnack #protein #macros #chickenbreast #bodybuilding #bodybuildingfood #healthyfood #healthylifestyle #weightlossjourney #fatloss

2018-12-17 18:39   64 0

 

Which combos you’d eat everyday - 🍌Yogurt With Sliced Bananas. Nutrient Duo: Protein and Potassium. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise - 🥕Carrots and Creamy Hummus. Nutrient Duo: Healthy Carbs and Protein. Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy - 🥑Avocado With Salsa. Nutrient Duo: Healthy Fats and Carotenoids. Adding healthy fats, like those found in avocados, can maximize the protective benefits. One study in the Journal of Nutrition found that eating avocado with salsa boosted the absorption of lycopene — a carotenoid in tomatoes — by almost five times - 🍳Eggs With Any Kind of Cheese. Nutrient Duo: Vitamin D and Calcium. Your body needs vitamin D to absorb bone-strengthening calcium, but the nutrient is available in very few foods naturally - 🍾Leafy Greens and Olive Oil. Nutrient Duo: Vitamin K and Good Fats. Because the vitamin is fat-soluble, your body can't absorb it as effectively without eating some fat at the same time. That's why you should always combine healthy fats - 🍓Strawberries and Spinach. Nutrient Duo: Vitamin C and Iron. Combining vegetarian sources of iron with vitamin C–rich foods like citrus fruits helps to enhance uptake of this important mineral - 🥦Raw Veggies and Boiled Eggs. Research suggested that the protein-packed topping may help increase the nutritive properties of raw vegetables. —— By @phetfit Chosen by @foodsile —— #protein #nutrition #carbs #iifym #fitfood #cleaneating #macros #muscle #foodsile #meal #eat #carb #vegan #healthysnack #protein #macros #chickenbreast #bodybuilding #bodybuildingfood #healthyfood #healthylifestyle #weightlossjourney #fatloss

Photo of my face for a change 🙈 Trying to make this account a bit more personal/share some non-fitness-related things from time to time 😇 They always say not to wait for Monday to get back on track, but for some reason I always get a massive whip of motivation at the start of the week 👊🏼 Plus the weather today was gorgeous!! Hope everyone’s having a great start to their week so far 🤗 #motivationmonday

2018-12-17 18:39   26 4

 

Photo of my face for a change 🙈 Trying to make this account a bit more personal/share some non-fitness-related things from time to time 😇 They always say not to wait for Monday to get back on track, but for some reason I always get a massive whip of motivation at the start of the week 👊🏼 Plus the weather today was gorgeous!! Hope everyone’s having a great start to their week so far 🤗 #motivationmonday

Dannon Light & Fit Limited Release Crème Brûlée Greek Yogurt
- It's been a while since I've had crème brûlée, but from what I can remember, this yogurt tastes very similar! It has a similar vanilla-y caramel-y cream taste that the custard has, with hints of the sweet caramelized sugar flavor that the topping has. It almost reminds me of their salted caramel flavor, but less "saltiness" and more "sweetness." Obviously, the yogurt isn't as rich (or quite as good) as the real thing and it does taste a bit artificial from the sweeteners, but it's still really good! I think this may be one of my new favorite flavors and I'm glad I bought a few of these when I found them! I hope they decide to make this a permanent flavor!
80 cal/0f/9c/12p
- Rating: 9/10
@dannon @lightandfit @theimpulsivebuy -
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 #junkfood #instagood #instadaily #workout #foodporn #food  #puppies #vegan #protein #fitness #photooftheday #funny #health #foodgasm #dessert #healthy #macros #iifym #nutrition #instafood #diet #picoftheday #yummy #fitfam #vegetarian #catsofinstagram #dogsofinstagram #workout #edrecovery #fashion

2018-12-17 18:38   29 0

 

Dannon Light & Fit Limited Release Crème Brûlée Greek Yogurt - It's been a while since I've had crème brûlée, but from what I can remember, this yogurt tastes very similar! It has a similar vanilla-y caramel-y cream taste that the custard has, with hints of the sweet caramelized sugar flavor that the topping has. It almost reminds me of their salted caramel flavor, but less "saltiness" and more "sweetness." Obviously, the yogurt isn't as rich (or quite as good) as the real thing and it does taste a bit artificial from the sweeteners, but it's still really good! I think this may be one of my new favorite flavors and I'm glad I bought a few of these when I found them! I hope they decide to make this a permanent flavor! 80 cal/0f/9c/12p - Rating: 9/10 @dannon @lightandfit @theimpulsivebuy - - - - - - - - - - #junkfood #instagood #instadaily #workout #foodporn #food #puppies #vegan #protein #fitness #photooftheday #funny #health #foodgasm #dessert #healthy #macros #iifym #nutrition #instafood #diet #picoftheday #yummy #fitfam #vegetarian #catsofinstagram #dogsofinstagram #workout #edrecovery #fashion

Hi Ladies, 
I hope you had a good weekend? 
I think this is a timely message today being as Gin and Mince Pies are making a strong appearance this time of the year. 
But also I know we can all be too hard on ourselves and it can massively hold us back. 
When you take the plunge next year to start your fitness journey ...and start getting better with your nutrition and making a commitment to exercise on a regular basis 
Please don't beat yourself up during any part of the process if you fall off the wagon. 
It's part of the process, as long as you jump back on and get going again 
you will get there in the end. 
Coach Si

FULL VID ON YOUTUBE & FACEBOOK

2018-12-17 18:38   4 1

 

Hi Ladies, I hope you had a good weekend I think this is a timely message today being as Gin and Mince Pies are making a strong appearance this time of the year. But also I know we can all be too hard on ourselves and it can massively hold us back. When you take the plunge next year to start your fitness journey ...and start getting better with your nutrition and making a commitment to exercise on a regular basis Please don't beat yourself up during any part of the process if you fall off the wagon. It's part of the process, as long as you jump back on and get going again you will get there in the end. Coach Si FULL VID ON YOUTUBE & FACEBOOK

...y nosotros, que seguimos en nuestra particular lucha por intentar mostrar que, salvo casos muy concretos de deportistas que están sometidos a unas pautas muy concretas durante un periodo de tiempo concreto, se puede comer bien fuera de casa ⚡.
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Una idea? Coge un plato con proteína (carne) 🥩, grasas (aceite de oliva) 🍯 y micronutrientes 🍅.
En caso de que le falten hidratos, puedes optar por compartir (como en este caso) con quien vayas unas patatas 🥔 (y añadir más grasas, por supuesto. Eso hay que tenerlo en cuenta), o simplemente pedir pan 🍞 para acompañar!
➡️ Ah, y un truco: NO es necesario acabar con todo el plato si no quieres/crees que debes. El tamaño de la porción que te pongan puede no ajustarse a lo que buscas, y no pasa NADA!
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Ahora bien; os gusta de vez en cuándo una publicación de este estilo? 🤓 Cómo veis hacer algunos trucos de cara a las Navidades? 🤔

2018-12-17 18:36   15 1

 

...y nosotros, que seguimos en nuestra particular lucha por intentar mostrar que, salvo casos muy concretos de deportistas que están sometidos a unas pautas muy concretas durante un periodo de tiempo concreto, se puede comer bien fuera de casa ⚡. . Una idea Coge un plato con proteína (carne) 🥩, grasas (aceite de oliva) 🍯 y micronutrientes 🍅. En caso de que le falten hidratos, puedes optar por compartir (como en este caso) con quien vayas unas patatas 🥔 (y añadir más grasas, por supuesto. Eso hay que tenerlo en cuenta), o simplemente pedir pan 🍞 para acompañar! ➡️ Ah, y un truco: NO es necesario acabar con todo el plato si no quieres/crees que debes. El tamaño de la porción que te pongan puede no ajustarse a lo que buscas, y no pasa NADA! . Ahora bien; os gusta de vez en cuándo una publicación de este estilo 🤓 Cómo veis hacer algunos trucos de cara a las Navidades 🤔

So it’s coming very close to the week of Christmas where we all have some time off from work and manage to take our foot of the pedal from such busy schedules day in and day out. 🎄⛄️
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But this doesn’t mean we should use this as an excuse to indulge into masses of calories and over spilling each and every day to the build up of Christmas. Yes we all need to enjoy our Christmas being with family and friends but what’s to say we should put our foot on the breaks when it comes to doing what makes us feel the best? Looking and feeling good 🏋️‍♀️⛹️‍♂️
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I encourage anyone who currently works out to up there activity over the next couple of weeks and use those calories you take in over Christmas and Boxing Day to hit some solid personal records and use the calories to your advantage in the weights room. Don’t do the opposite, or come January you will feel the same way as you did before you started working out, rubbish...
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Don’t let this years hard work and dedication go to waste! 🥊 💪
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onlinecoaching #fitnesscoach #diettips #weightloss #fatloss #muscle #physique #health #abs #personaltrainer #onlinefitnesscoach #gymshark #essex #workoutmotivation #bodybuilding #alphalete #transformationcoach #progresspic #ifitfitsyourmacros #macros #iifym #gym #workout #beachbody #mensphysique #lifestylefitness #flexibledieting #motivation #sixpack #bodybuilding

2018-12-17 18:36   17 0

 

So it’s coming very close to the week of Christmas where we all have some time off from work and manage to take our foot of the pedal from such busy schedules day in and day out. 🎄⛄️ - But this doesn’t mean we should use this as an excuse to indulge into masses of calories and over spilling each and every day to the build up of Christmas. Yes we all need to enjoy our Christmas being with family and friends but what’s to say we should put our foot on the breaks when it comes to doing what makes us feel the best Looking and feeling good 🏋️‍♀️⛹️‍♂️ - I encourage anyone who currently works out to up there activity over the next couple of weeks and use those calories you take in over Christmas and Boxing Day to hit some solid personal records and use the calories to your advantage in the weights room. Don’t do the opposite, or come January you will feel the same way as you did before you started working out, rubbish... - Don’t let this years hard work and dedication go to waste! 🥊 💪 - - - - onlinecoaching #fitnesscoach #diettips #weightloss #fatloss #muscle #physique #health #abs #personaltrainer #onlinefitnesscoach #gymshark #essex #workoutmotivation #bodybuilding #alphalete #transformationcoach #progresspic #ifitfitsyourmacros #macros #iifym #gym #workout #beachbody #mensphysique #lifestylefitness #flexibledieting #motivation #sixpack #bodybuilding

Lunch idea of the day: Honey Garlic Shrimp 😍🤗
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Tag a friend who'd love to try this! 😊
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Ingredients:

1 package large shrimp

2 tbsp coconut aminos

1 tsp garlic powder

1 tbsp honey

1/2 tsp mild chili powder
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Instructions: 
Heat a skillet over medium heat.
In a small bowl, combine the garlic powder, coconut aminos, chili powder, and honey together
In a larger bowl, add the shrimp then add the sauce and mix it up
Coat a pan in oil (I use avocado oil) then add shrimp
Cook for 10 minutes or until the shrimp as crispy
Served with zoodles, mushrooms, and leftover ➖➖➖➖➖
📷 @choosing_balance
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 #natural #snack #protein #fatloss #fat #fitness #fruit #eatgood #avocado #cleaneating #calories #natural #meal #healthyeating #healthy #cleanfood #nutrition #junkfood #food #breakfast #organicfood #instahealth #iifym #toast #broccoli #shrimp

2018-12-17 18:36   38 0

 

Lunch idea of the day: Honey Garlic Shrimp 😍🤗 • Tag a friend who'd love to try this! 😊 • Ingredients: 1 package large shrimp 2 tbsp coconut aminos 1 tsp garlic powder 1 tbsp honey 1/2 tsp mild chili powder • Instructions: Heat a skillet over medium heat. In a small bowl, combine the garlic powder, coconut aminos, chili powder, and honey together In a larger bowl, add the shrimp then add the sauce and mix it up Coat a pan in oil (I use avocado oil) then add shrimp Cook for 10 minutes or until the shrimp as crispy Served with zoodles, mushrooms, and leftover ➖➖➖➖➖ 📷 @choosing_balance ➖➖➖➖➖ . . ______________________ #natural #snack #protein #fatloss #fat #fitness #fruit #eatgood #avocado #cleaneating #calories #natural #meal #healthyeating #healthy #cleanfood #nutrition #junkfood #food #breakfast #organicfood #instahealth #iifym #toast #broccoli #shrimp

Feel like life can’t throw anymore bad news my way, too blessed to be stressed🧚🏻‍♀️

2018-12-17 18:36   51 2

 

Feel like life can’t throw anymore bad news my way, too blessed to be stressed🧚🏻‍♀️

Big pull session down @kingsgym247 last night, row row row till you grow 👊🏼🤩⁣
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Gym Roulette series on my YouTube is returning 😆😲 Some will have seen I’ve been training at kings gym past few weeks and it’s a seriousss gym, so definitely worth filming for the gym roulette series 👏🏼⁣
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Be uploaded soon as poss 🤙🏼⁣
YouTube: Mitchell Freeman

2018-12-17 18:34   28 12

 

Big pull session down @kingsgym247 last night, row row row till you grow 👊🏼🤩⁣ ⁣ Gym Roulette series on my YouTube is returning 😆😲 Some will have seen I’ve been training at kings gym past few weeks and it’s a seriousss gym, so definitely worth filming for the gym roulette series 👏🏼⁣ ⁣ Be uploaded soon as poss 🤙🏼⁣ YouTube: Mitchell Freeman

Ham & Swiss omelette with some guac 🙌🏼🙌🏼🙌🏼 I got off the egg train this month & it’s time to get back on 🍳🥚.
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 #teamveggie #keto #ketodiet #ketogenic #ketogenicdiet #ketosis #ketofood #ketojourney #ketorecipes #ketofood #ketomeal #ketoweightloss #lchf #lowcarb #lowcarblife #mealprep #weightloss #weightlossjourney #fitlife #fitfam #igfitfam #ketofitfam #iifym #mfp #highfatlife #highfatmeal #moneyshot #goaldigger #weightlossgoals #losingweight #reederdoesketo

2018-12-17 18:34   14 0

 

Ham & Swiss omelette with some guac 🙌🏼🙌🏼🙌🏼 I got off the egg train this month & it’s time to get back on 🍳🥚. . . . . . . . . . #teamveggie #keto #ketodiet #ketogenic #ketogenicdiet #ketosis #ketofood #ketojourney #ketorecipes #ketofood #ketomeal #ketoweightloss #lchf #lowcarb #lowcarblife #mealprep #weightloss #weightlossjourney #fitlife #fitfam #igfitfam #ketofitfam #iifym #mfp #highfatlife #highfatmeal #moneyshot #goaldigger #weightlossgoals #losingweight #reederdoesketo

CHECKIN’ IN🔥
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Even after being sick for a week our bada$$ client @skyesaito is checking in and looking on point!
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Checking in with your coach is mandatory & essential during a time of mentorship and transformation.‼️
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When you get coaching of any kind, and you don’t check in because you keep forgetting, are lazy, or think you didn’t perform well.. is only hurting you
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We are fortunate to have many amazing clients who do their best and even if they had a bad week, check in so we are on the same page.
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You never know what we have planned for you. We have tips, insight and things to share with you. We can teach you how to overcome obstacles. You just have to do your part!
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That being said—
It’s almost X-mas..who else asked Santa for supplements? 🙆🏽‍♀️😅
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 #teamlitandfit #fitfam #iifym #macros #fitmom #fitness #healthychoices #fitnessmotivation #progress #inspirational #goals #fitchicks #transformation #blessed #gains #onlinecoach #bodytransformation #fitspo #dailymotivation #entrepreneur #tracy #sanjose #sacramento #fit #motivation #gym

2018-12-17 18:34   11 2

 

CHECKIN’ IN🔥 - Even after being sick for a week our bada$$ client @skyesaito is checking in and looking on point! . Checking in with your coach is mandatory & essential during a time of mentorship and transformation.‼️ . When you get coaching of any kind, and you don’t check in because you keep forgetting, are lazy, or think you didn’t perform well.. is only hurting you . We are fortunate to have many amazing clients who do their best and even if they had a bad week, check in so we are on the same page. . You never know what we have planned for you. We have tips, insight and things to share with you. We can teach you how to overcome obstacles. You just have to do your part! . That being said— It’s almost X-mas..who else asked Santa for supplements 🙆🏽‍♀️😅 • • • • #teamlitandfit #fitfam #iifym #macros #fitmom #fitness #healthychoices #fitnessmotivation #progress #inspirational #goals #fitchicks #transformation #blessed #gains #onlinecoach #bodytransformation #fitspo #dailymotivation #entrepreneur #tracy #sanjose #sacramento #fit #motivation #gym

Made sure we still got our greens in New Orleans, even if marinated in vodka 😁 . Vacations are meant for having a blast and we sure did, no muscles harmed. If you want help doing the same please check out our channel! Thanks to @monsterenergy for the quick lift! link in bio #brewery #gym #fitandfermented #fitness #fit #fermented #motivation #craftbeer #craftbody #beer #hops #craftbeersandcraftbodies #diet #iifym #lift #athlete #lean #caloriecounting #macros #flexibledieting #muscles #musclesandtattoos #progress #denver #colorado #spirits #alcohol #bloodymary #neworleans #monster

2018-12-17 18:33   11 0

 

Made sure we still got our greens in New Orleans, even if marinated in vodka 😁 . Vacations are meant for having a blast and we sure did, no muscles harmed. If you want help doing the same please check out our channel! Thanks to @monsterenergy for the quick lift! link in bio #brewery #gym #fitandfermented #fitness #fit #fermented #motivation #craftbeer #craftbody #beer #hops #craftbeersandcraftbodies #diet #iifym #lift #athlete #lean #caloriecounting #macros #flexibledieting #muscles #musclesandtattoos #progress #denver #colorado #spirits #alcohol #bloodymary #neworleans #monster

Aim for better every time. 
So I did. 
Tried to balance my meal out a little better than I did at breakfast. Needed some protein, needed some greens. 
Italian Seasoned @shadybrookfarms Turkey Sausage, Sautéed Spinach, and some Black Olives.

2018-12-17 18:32   13 1

 

Aim for better every time. So I did. Tried to balance my meal out a little better than I did at breakfast. Needed some protein, needed some greens. Italian Seasoned @shadybrookfarms Turkey Sausage, Sautéed Spinach, and some Black Olives.

Another #MotivationMonday post! Client cancelation means you get a spontaneous workout in to a spontaneous PR on your deadlift. Hit that 495lb today after doing 3 sets of 10 at 315lb! On the road to 500lb. .
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2018-12-17 18:32   21 1

 

Another #MotivationMonday post! Client cancelation means you get a spontaneous workout in to a spontaneous PR on your deadlift. Hit that 495lb today after doing 3 sets of 10 at 315lb! On the road to 500lb. . . . . .

Life (and @SlimTwinIceCream) is better with sprinkles 🎉

2018-12-17 18:32   8 1

 

Life (and @SlimTwinIceCream) is better with sprinkles 🎉

Exercise isnt just for your body its for your mind as well 😊 Here we have Niamh who works full time while also studying in college. She trains 2 to 3 tines a week with the goal of having a healthy balance between work and play 😊⠀
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Heres what Niamh has to say about her experience in ATP.⠀
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"I started off in ATP by just doing a couple of classes here. I wasnt living nearby so I didnt start properly until the summer. But once I moved back to the south side I decided the commit to personal training. In hindsight I wish I had joined sooner! It would have been worth ever second in the car 😊. The atmosphere in ATP is like no other gym I've ever been to. The effort the trainers make to get to know there clients is second to none! ⠀
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The trainers understand the importance of balance, health & fitness with the joys of eating out & socializing. For me the biggest impact ATP have had on me is a mental one. I started going to ATP at a time when things were very busy in my life. As someone who is inclined to stress easily, ATP has been my saving grace ❤. Even though I might struggle to walk down the stairs after a session, I always leave ATP in better form 😊. "⠀
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Phone 0214369341 for info on our no expiry packages. First class free in atp!!⠀
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 #atp #atpfitness #atpfitnesscork #donnybrook #douglas #corkfitfam #irishfitfam #fitfam #fitness #gym #nutrition #weightloss #hypertrophy #health #iifym #exercise #workout #personaltraining #classes #fitspo #instafitness #igfitness #transformation #healthy #happy #fit #strong #cork

2018-12-17 18:31   22 1

 

Exercise isnt just for your body its for your mind as well 😊 Here we have Niamh who works full time while also studying in college. She trains 2 to 3 tines a week with the goal of having a healthy balance between work and play 😊⠀ .⠀ Heres what Niamh has to say about her experience in ATP.⠀ .⠀ "I started off in ATP by just doing a couple of classes here. I wasnt living nearby so I didnt start properly until the summer. But once I moved back to the south side I decided the commit to personal training. In hindsight I wish I had joined sooner! It would have been worth ever second in the car 😊. The atmosphere in ATP is like no other gym I've ever been to. The effort the trainers make to get to know there clients is second to none! ⠀ .⠀ The trainers understand the importance of balance, health & fitness with the joys of eating out & socializing. For me the biggest impact ATP have had on me is a mental one. I started going to ATP at a time when things were very busy in my life. As someone who is inclined to stress easily, ATP has been my saving grace ❤. Even though I might struggle to walk down the stairs after a session, I always leave ATP in better form 😊. "⠀ .⠀ .⠀ Phone 0214369341 for info on our no expiry packages. First class free in atp!!⠀ .⠀ .⠀ #atp #atpfitness #atpfitnesscork #donnybrook #douglas #corkfitfam #irishfitfam #fitfam #fitness #gym #nutrition #weightloss #hypertrophy #health #iifym #exercise #workout #personaltraining #classes #fitspo #instafitness #igfitness #transformation #healthy #happy #fit #strong #cork

🎵 guess whos back, back again 🎵 alas, i have fallen off my gain train again! but its okay because life happens! heres to fresh starts & mealprepping! shrimp alfredo zoodles for my lunch today!
 #shrimp #diet #food #yum #yummy #delicious #zoodles #protein #macros #fitgirl #fitchick #iifym #iifymgirls #mealprep #instafood #flexibledieting #eatright #eatclean #fitspiration #fitspo #dinner #food  #cleaneating #healthy #healthyeating #seafood #foreverhungry #hungry #weightlossjourney #homemade #eatright

2018-12-17 18:30   10 1

 

🎵 guess whos back, back again 🎵 alas, i have fallen off my gain train again! but its okay because life happens! heres to fresh starts & mealprepping! shrimp alfredo zoodles for my lunch today! #shrimp #diet #food #yum #yummy #delicious #zoodles #protein #macros #fitgirl #fitchick #iifym #iifymgirls #mealprep #instafood #flexibledieting #eatright #eatclean #fitspiration #fitspo #dinner #food #cleaneating #healthy #healthyeating #seafood #foreverhungry #hungry #weightlossjourney #homemade #eatright

Pour la première fois sur Instagram un concours no fake 99,9% permettant de savoir qui est amoureux de vous ❗️ ↪️ pour participer avec nous c’est trop simple, il suffit de suivre les instructions suivantes à la lettre : 
1️⃣ 👉 Abonne toi à @je.sais.qui.crush.sur.toi et à tous ses abonnements. 
2️⃣ 👉 Aime cette photo et commente {FAIT} 5fois après avoir identifier 5 potes.
3️⃣ 👉 une fois tout fait, tu auras ta réponse sous 24h !😍

2018-12-17 18:30   65 20

 

Pour la première fois sur Instagram un concours no fake 99,9% permettant de savoir qui est amoureux de vous ❗️ ↪️ pour participer avec nous c’est trop simple, il suffit de suivre les instructions suivantes à la lettre : 1️⃣ 👉 Abonne toi à @je.sais.qui.crush.sur.toi et à tous ses abonnements. 2️⃣ 👉 Aime cette photo et commente {FAIT} 5fois après avoir identifier 5 potes. 3️⃣ 👉 une fois tout fait, tu auras ta réponse sous 24h !😍

If you think your nutritional struggles and battle with your weight exist in a vacuum, you lose. **
If you think the way you approach your finances doesn’t impact your weight, you lose.
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If you think your insecurities don’t impact your finances, you lose.
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If you think your personal relationships don’t impact your weight, you lose. **
If you think the way you view yourself doesn’t impact your work or business, you lose.
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See, I used to think things existed in a vacuum 🙋🏻‍♂️
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My lack of self-confidence and struggles with thinking I’m worthy enough couldn’t possibly be holding me back as a coach and business owner 🙅🏻‍♂️
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Being a people pleaser couldn’t possibly be impacting my insecurities with my body image 🙅🏻‍♂️
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The way I view money and approach my finances couldn’t possibly be impacting my personal relationships.
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💪🏼 FRAME
👫 FAMILY
💰 FINANCES
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They are more connected than you think and I owe it to @jasonphillips_in3 and @chasitysnowden_in3 for opening my eyes to this. **
If you’re not currently addressing all three in unison, don’t feel bad - I only just started, myself. But now that I am, the impact in only a few weeks time has been incredible!
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If you’re one of my nutrition coaching clients, stay tuned 😎 We’re going to start addressing these three areas to make 2019 the best year for you, yet!
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If you don’t work with me, but are curious how you can utilize the F3 Approach to improve your life, send me a DM and let’s hop on a call ☎️ - happy to explain!
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 #hiit #hiitworkout #liss #cardio #cardioworkout #sfinnercircle #syattfitness #workout #motivation #fitfam #bodybuilding #healthy #health #iifym #training #lifestyle #fitnessaddict
 #gym #fit #motivation #fitfam #bodybuilding #diet #macros #transformation #kevinknutrition

2018-12-17 18:28   13 0

 

If you think your nutritional struggles and battle with your weight exist in a vacuum, you lose. ** If you think the way you approach your finances doesn’t impact your weight, you lose. ** If you think your insecurities don’t impact your finances, you lose. ** If you think your personal relationships don’t impact your weight, you lose. ** If you think the way you view yourself doesn’t impact your work or business, you lose. ** See, I used to think things existed in a vacuum 🙋🏻‍♂️ ** My lack of self-confidence and struggles with thinking I’m worthy enough couldn’t possibly be holding me back as a coach and business owner 🙅🏻‍♂️ ** Being a people pleaser couldn’t possibly be impacting my insecurities with my body image 🙅🏻‍♂️ ** The way I view money and approach my finances couldn’t possibly be impacting my personal relationships. ** 💪🏼 FRAME 👫 FAMILY 💰 FINANCES ** They are more connected than you think and I owe it to @jasonphillips_in3 and @chasitysnowden_in3 for opening my eyes to this. ** If you’re not currently addressing all three in unison, don’t feel bad - I only just started, myself. But now that I am, the impact in only a few weeks time has been incredible! ** If you’re one of my nutrition coaching clients, stay tuned 😎 We’re going to start addressing these three areas to make 2019 the best year for you, yet! ** If you don’t work with me, but are curious how you can utilize the F3 Approach to improve your life, send me a DM and let’s hop on a call ☎️ - happy to explain! • • • • • #hiit #hiitworkout #liss #cardio #cardioworkout #sfinnercircle #syattfitness #workout #motivation #fitfam #bodybuilding #healthy #health #iifym #training #lifestyle #fitnessaddict #gym #fit #motivation #fitfam #bodybuilding #diet #macros #transformation #kevinknutrition

Not the prettiest but delicious!! 4oz ground turkey seasoned with @traderjoes chili lime seasoning, cumin and chili powder cooked with spinach. 120g jasmine rice and 85g broccoli/cauliflower mix. One of my favorite and EASY lunches! Also having a yogurt 😉
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43.7C/3F/42.5P

2018-12-17 18:28   10 1

 

Not the prettiest but delicious!! 4oz ground turkey seasoned with @traderjoes chili lime seasoning, cumin and chili powder cooked with spinach. 120g jasmine rice and 85g broccoli/cauliflower mix. One of my favorite and EASY lunches! Also having a yogurt 😉 • • 43.7C/3F/42.5P

 #Repost @deixacomanutri (@get_repost)
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Ótima dica da @nutricionista_carolfaria
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Para o intestino preso, mamão!! Quem nunca fez ou recebeu essa orientação? Mas ao contrário do que muitos imaginam, além do mamão, outros alimentos podem ajudar bastante os casos de intestino preso e constipação. Dentre as frutas, o abacate é uma excelente opção!!
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O abacate é rico em gorduras e tem uma maior densidade calórica em comparação com as outras frutas. Ele é rico em gorduras monoinsaturadas, ômega 9, ácido oleico, fibras solúveis, vitaminas e minerais. .
Além de muitos benefícios, como função antioxidante, proteção cardiovascular, anti inflamatória, o abacate possui a função de ajudar o intestino, para o seu bom funcionamento.
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Por ele ser rico em fibras solúveis e gorduras monoinsaturadas, a fruta ajuda na lubrificação das fezes e evita a constipação.
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Essa fruta apesar de ser vista como vilã, tem muitos benefícios para a nossa saúde!
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Conhece alguém que torce o nariz para o abacate? Marca essa pessoa aqui nos comentários!!
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 #foconadieta #comidasaudavel #diarioalimentar #reeducacaoalimentar #iifymbrasil #iifymgirls #iifym #dietaflexível #flexibledieting #frangoebatatadoce #FLEXIBLEDIET #reeducaçãoalimentar
 #goodvibes #lifestyle #happytime 
 #sintonia #allblack #followers #abacate #mamao #fibra #intestino

2018-12-17 18:27   14 1

 

#Repost @deixacomanutri (@get_repost) ・・・ Ótima dica da @nutricionista_carolfaria . Para o intestino preso, mamão!! Quem nunca fez ou recebeu essa orientação Mas ao contrário do que muitos imaginam, além do mamão, outros alimentos podem ajudar bastante os casos de intestino preso e constipação. Dentre as frutas, o abacate é uma excelente opção!! . O abacate é rico em gorduras e tem uma maior densidade calórica em comparação com as outras frutas. Ele é rico em gorduras monoinsaturadas, ômega 9, ácido oleico, fibras solúveis, vitaminas e minerais. . Além de muitos benefícios, como função antioxidante, proteção cardiovascular, anti inflamatória, o abacate possui a função de ajudar o intestino, para o seu bom funcionamento. . Por ele ser rico em fibras solúveis e gorduras monoinsaturadas, a fruta ajuda na lubrificação das fezes e evita a constipação. . Essa fruta apesar de ser vista como vilã, tem muitos benefícios para a nossa saúde! . Conhece alguém que torce o nariz para o abacate Marca essa pessoa aqui nos comentários!! . . . . . . . . _____________ #foconadieta #comidasaudavel #diarioalimentar #reeducacaoalimentar #iifymbrasil #iifymgirls #iifym #dietaflexível #flexibledieting #frangoebatatadoce #FLEXIBLEDIET #reeducaçãoalimentar #goodvibes #lifestyle #happytime #sintonia #allblack #followers #abacate #mamao #fibra #intestino

Made a healthy pasta lunch today, this is 65g of tagliatelle with a spicy tomato sauce, onions, peppers and mushrooms and some low fat feta cheese on top. This comes in at 550 kcal but it would be less without the cheese on top 🧀 I also did a nice leg season today with 30 mins of cardio. Trying to minimise these Christmas cals as much as poss 😂😂🎅 #healthy #weightloss #fitness
 #journey #progress #calories #diet #exercise #training #macros #nutrition #mfp #iifym #slimmingworlduk #slimmingworld #caloriecounting #motivation #inspiration #fattofit

2018-12-17 18:26   6 0

 

Made a healthy pasta lunch today, this is 65g of tagliatelle with a spicy tomato sauce, onions, peppers and mushrooms and some low fat feta cheese on top. This comes in at 550 kcal but it would be less without the cheese on top 🧀 I also did a nice leg season today with 30 mins of cardio. Trying to minimise these Christmas cals as much as poss 😂😂🎅 #healthy #weightloss #fitness #journey #progress #calories #diet #exercise #training #macros #nutrition #mfp #iifym #slimmingworlduk #slimmingworld #caloriecounting #motivation #inspiration #fattofit

275lb paused frontsquat, and 225lb for a set of 5 pretty good leg day, did some walking lunges for a set of 6, single leg extentions, single leg hamstrings, and leg press then calve raises to finish it off  #instagramers #fitness #cheflife #powerlifter #exercise #likeforlikes #gym #squat  #instagram #fatloss  #love #deadlifting #backsquats #fitnessjourney
 #gymmotivation  #instagood #instafit #inst #instadaily #tagblender #dieting #followforfollowback #crossfit #frontsquat #legday #deads #l4l #bodybuilding #powerliftinglife #iifym

2018-12-17 18:26   12 0

 

275lb paused frontsquat, and 225lb for a set of 5 pretty good leg day, did some walking lunges for a set of 6, single leg extentions, single leg hamstrings, and leg press then calve raises to finish it off #instagramers #fitness #cheflife #powerlifter #exercise #likeforlikes #gym #squat  #instagram #fatloss  #love #deadlifting #backsquats #fitnessjourney #gymmotivation  #instagood #instafit #inst #instadaily #tagblender #dieting #followforfollowback #crossfit #frontsquat #legday #deads #l4l #bodybuilding #powerliftinglife #iifym

✨Turning a 💩 session into a positive 👌🏽✨
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✨Not dome deadlifts in about 2 weeks just due to shitty things happening in life, so was excited to get back on it. The last time I did deadlifts I got a PB of 90kg so I thought yeah I can do this 💪🏽 was feeling a little weak this day anyway but thought I’ll push through but it didn’t pay off 😂😫
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✨Deficits:-
3x3 @ 80kg
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✨Deadlifts:-
3x1 @ 85kg
-@90kg
-@92.5kg (got it up but V V bad form)
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✨Even though this wasn’t my best session, I’m feeling good. I’m back on track with my food, getting all my sessions in whether they’re good or bad, am doing em 💪🏽 and I will learn from it 🙌🏽
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 #puregym #fituk #fitfam #fitnessjourney #inspireothers #fitnessmotivation #gymlife #getfit #dreambig #teamself #fitnessblogger #bodypositive #thefitlife #sweateveryday #strongnotskinny #puregym #growing #fatloss #cutting #selfconfidence #healthyeating #feedingyourbody #loveyourself #IIFYM #progress #feelingpositive

2018-12-17 18:26   11 0

 

✨Turning a 💩 session into a positive 👌🏽✨ . . ✨Not dome deadlifts in about 2 weeks just due to shitty things happening in life, so was excited to get back on it. The last time I did deadlifts I got a PB of 90kg so I thought yeah I can do this 💪🏽 was feeling a little weak this day anyway but thought I’ll push through but it didn’t pay off 😂😫 . . ✨Deficits:- 3x3 @ 80kg . . ✨Deadlifts:- 3x1 @ 85kg [email protected]90kg [email protected]92.5kg (got it up but V V bad form) . . ✨Even though this wasn’t my best session, I’m feeling good. I’m back on track with my food, getting all my sessions in whether they’re good or bad, am doing em 💪🏽 and I will learn from it 🙌🏽 . . #puregym #fituk #fitfam #fitnessjourney #inspireothers #fitnessmotivation #gymlife #getfit #dreambig #teamself #fitnessblogger #bodypositive #thefitlife #sweateveryday #strongnotskinny #puregym #growing #fatloss #cutting #selfconfidence #healthyeating #feedingyourbody #loveyourself #IIFYM #progress #feelingpositive

When you're casually working out and your gym crush walks in...

2018-12-17 18:26   14 1

 

When you're casually working out and your gym crush walks in...

I love this stuff!

Highly recommended! 💛🙌🏻 #Repost @vigour8official with @get_repost
・・・
JUST OVER 48HRS TO GET YOUR CHRISTMAS ORDERS IN 🎅🧡💦
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We all know what its like to get that same old shower gels for Christmas! This year get them something they will remember.💯 You've got until Midnight THIS WEDNESDAY (19th) to order in time for Xmas. Head over to Vigour8 and brighten up someone's stocking🎅🧡👈💦

2018-12-17 18:25   7 3

 

I love this stuff! Highly recommended! 💛🙌🏻 #Repost @vigour8official with @get_repost ・・・ JUST OVER 48HRS TO GET YOUR CHRISTMAS ORDERS IN 🎅🧡💦 . . We all know what its like to get that same old shower gels for Christmas! This year get them something they will remember.💯 You've got until Midnight THIS WEDNESDAY (19th) to order in time for Xmas. Head over to Vigour8 and brighten up someone's stocking🎅🧡👈💦

MOTIVATION MONDAY in full swing! 😱💣😱💣 This is such an insane before and after! We have posted about this mama several times before, but she just wrapped up her reverse diet, and is looking and feeling better then ever! While reversing, we were able to get her carbs up to just shy of 200 grams, thanks to a strong work ethic in the gym and dedicated macro tracking!!!! We not only maintained the weight she had lost while cutting, but dropped another EIGHT POUNDS as we increased her calories week over week! 🥑🥝🥦🥔🍞🌽🍖This wasn't a quick process by any means. We did SLOW and SUSTAINABLE weight loss so we didn't cut her calories too low, and followed that same protocol while reversing, to ensure she could maintain the body and skin she was feeling so confident in while on vacation. She was dedicated to her goals, to her body, and to her health. She fought for those kick ass abs, for her PR's in the gym, and for the strength she built. We couldn't be more proud, more grateful, or more honored to have been a part of this girls life and journey. You are one of a kind mama. 🤗🤗🤗🤗 If you are ready to change your life and body, email sarah@whateverittakeshealth.com to get started. #whateverittakeshealth

2018-12-17 18:25   11 1

 

MOTIVATION MONDAY in full swing! 😱💣😱💣 This is such an insane before and after! We have posted about this mama several times before, but she just wrapped up her reverse diet, and is looking and feeling better then ever! While reversing, we were able to get her carbs up to just shy of 200 grams, thanks to a strong work ethic in the gym and dedicated macro tracking!!!! We not only maintained the weight she had lost while cutting, but dropped another EIGHT POUNDS as we increased her calories week over week! 🥑🥝🥦🥔🍞🌽🍖This wasn't a quick process by any means. We did SLOW and SUSTAINABLE weight loss so we didn't cut her calories too low, and followed that same protocol while reversing, to ensure she could maintain the body and skin she was feeling so confident in while on vacation. She was dedicated to her goals, to her body, and to her health. She fought for those kick ass abs, for her PR's in the gym, and for the strength she built. We couldn't be more proud, more grateful, or more honored to have been a part of this girls life and journey. You are one of a kind mama. 🤗🤗🤗🤗 If you are ready to change your life and body, email [email protected]whateverittakeshealth.com to get started. #whateverittakeshealth

🏃 Sports nutrition is one of those things that if you do it properly, it can make a HUOOOGE difference to the quality of your training sessions and workout!
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🚴 PRE. In most forms of exercise, your main fuel source going to come from stored carbohydrates (glycogen).
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🍞 This means that you should be looking to have a carbohydrate-rich meal to top-up your fuel reserves roughly 2-3 hours before you exercise. Some people will need a little more time than this for everything to digest but a couple of hours is usually sufficient.
-
🍖 Now it’s probably a smart idea to include a source of protein with this meal too. This may help to minimise muscle damage and it makes the recovery process easier. Drinking some water with this meal is also a smart move to help cover your hydration needs.
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🏉 INTRA. ‘Intra-workout nutrition’ is largely dependent on your exercise duration. In most cases the longer the session, the more fuel you’ll use up and the more you’ll need to take on-board. Make sense, right? A 90 minute football match, a long cycle, a couple of hours pounding the pavement and you’re going to want to take on-board some carbohydrate.
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🍌 The literature suggests that you want to consume around 30-60g of carbohydrate per hour of exercise for exercise lasting longer than 60 minutes. Choosing simple, easy-to-digest, low fat, low fibre carbohydrates is a smart move if you want to minimise potential stomach discomfort. For fluids, same as above, keep sipping on water, when you can, throughout the session.
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😴 POST. Having some protein after exercise is an important aspect of recovery – it’s necessary to help rebuild muscle tissue that’s been damaged in your workout, run, cycle and so on - but it doesn’t require a finite degree of precision. Even if you’re not trying to “bulk up” it’s a good idea to consume a quality source of protein, around 20-40g shortly after training along with your 1g/kg/bw in carbohydrate if it’s been a tough session, so that would be 70g of carbs for a 70kg athlete.
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🍛 A few hours later, have another balanced meal of protein, carbohydrates, fats and vegetables with some more fluids.
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✅ As usual, if you have any questions, just ask.

2018-12-17 18:25   76 4

 

🏃 Sports nutrition is one of those things that if you do it properly, it can make a HUOOOGE difference to the quality of your training sessions and workout! - 🚴 PRE. In most forms of exercise, your main fuel source going to come from stored carbohydrates (glycogen). - 🍞 This means that you should be looking to have a carbohydrate-rich meal to top-up your fuel reserves roughly 2-3 hours before you exercise. Some people will need a little more time than this for everything to digest but a couple of hours is usually sufficient. - 🍖 Now it’s probably a smart idea to include a source of protein with this meal too. This may help to minimise muscle damage and it makes the recovery process easier. Drinking some water with this meal is also a smart move to help cover your hydration needs. - 🏉 INTRA. ‘Intra-workout nutrition’ is largely dependent on your exercise duration. In most cases the longer the session, the more fuel you’ll use up and the more you’ll need to take on-board. Make sense, right A 90 minute football match, a long cycle, a couple of hours pounding the pavement and you’re going to want to take on-board some carbohydrate. - 🍌 The literature suggests that you want to consume around 30-60g of carbohydrate per hour of exercise for exercise lasting longer than 60 minutes. Choosing simple, easy-to-digest, low fat, low fibre carbohydrates is a smart move if you want to minimise potential stomach discomfort. For fluids, same as above, keep sipping on water, when you can, throughout the session. - 😴 POST. Having some protein after exercise is an important aspect of recovery – it’s necessary to help rebuild muscle tissue that’s been damaged in your workout, run, cycle and so on - but it doesn’t require a finite degree of precision. Even if you’re not trying to “bulk up” it’s a good idea to consume a quality source of protein, around 20-40g shortly after training along with your 1g/kg/bw in carbohydrate if it’s been a tough session, so that would be 70g of carbs for a 70kg athlete. - 🍛 A few hours later, have another balanced meal of protein, carbohydrates, fats and vegetables with some more fluids. - ✅ As usual, if you have any questions, just ask.

What’s colorful, delicious and packed with protein?
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Our Vegetarian meals! #MacroPlate

2018-12-17 17:47   14 1

 

What’s colorful, delicious and packed with protein . Our Vegetarian meals! #MacroPlate

You know all those things you want to do? You should DO THEM!! Another semester of #gradschool starts today. If I’m being honest, I really overloaded myself this semester. Part of me is scared and overwhelmed, but there is a part of me that is excited to accept the challenge and kill it. Too many people don’t chase what they want because of the effort, time, hard work and dedication it will require. Be apart of the small percentage of people that will do it anyway. #goals #masters #hrmanagement #hr #gradschoolproblems #selfie #fitnesslife #longhairnocare #nerd #iifym #longhair #fit #fitspo #fitness #fitmom #fitgirl #gym #gymlife #gymgirl #lift #liftheavy #girlswholift #girlswithtattoos #determination #fitnessjourney #life #mondaymotivation #motivation #mcm

2018-12-17 16:51   40 4

 

You know all those things you want to do You should DO THEM!! Another semester of #gradschool starts today. If I’m being honest, I really overloaded myself this semester. Part of me is scared and overwhelmed, but there is a part of me that is excited to accept the challenge and kill it. Too many people don’t chase what they want because of the effort, time, hard work and dedication it will require. Be apart of the small percentage of people that will do it anyway. #goals #masters #hrmanagement #hr #gradschoolproblems #selfie #fitnesslife #longhairnocare #nerd #iifym #longhair #fit #fitspo #fitness #fitmom #fitgirl #gym #gymlife #gymgirl #lift #liftheavy #girlswholift #girlswithtattoos #determination #fitnessjourney #life #mondaymotivation #motivation #mcm

Ssshhhh! Don’t tell them the secret of the Donut Pump!

2018-12-17 15:52   34 1

 

Ssshhhh! Don’t tell them the secret of the Donut Pump!

1 week out before the big day! Be sure to get your orders in by tomorrow night to make sure you get them by Christmas!

2018-12-17 15:49   245 3

 

1 week out before the big day! Be sure to get your orders in by tomorrow night to make sure you get them by Christmas!

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