🦃🦃🦃gains. Wide grip 305x2 @7.5-8 @a7intl
Go to @breedelite & hit that follow button. Use my code WALKER10 save some 💰💰💰.
Looking for a strength & performance coach or a powerlifting coach go follow @whitney.sp and hit the DM to get started on your journey!
@breedelite @primal_nutrition @ct_whitney @thepatriotact @bigjohnhaughney @sbd.usa @tork215 @weaponx_226 @brickhousepower @lvdfitness @whitney.sp @phillip_herndon
• w h i t e r a b b i t •
cheat meal Fridays done right 🙌🏼 @whiterabbit.sydney delivering the goods! hands down the best takeaway breakfast I've had since moving into the city
super bowl • spinach • quinoa • sweet potato • avocado • the perfectly poached eggs • NOT coriander
Gigantic soft baked chocolate chip and M and M protein cookie.
This is 4 combined of the cookies from my cookbook vol3. Beats Larry and Lenny hands down and cost a fraction of the price.
Per regular size cookie:
This weekend 🎉I'm taking 15% OFF ALL BOOKS AND BUNDLES!!! 🎉Basic recipe for these beauties is included in my new eBook (vol3)👍🏼 check the link in my bio for a preview of what's waiting inside 🙄 and as of now (if you haven't heard) you can get all three of my ebooks at a discounted price, look for the Beltsander Trilogy Deal on my website 👆🏼.
Who else loves starting the day off with Triple Chocolate Oats ? 🥣
Oats made with @tropeaka cacao powder 😍 topped with bananas 🍌, raspberries 🥥, pieces of white & caramel dark chocolate 🍫 @thechocolateyogi and drizzles of @macr0mike dark choc PB 🥜 for a discount on your Macr0 Mike PB use 👉🏼 Raimee10 .
🙈 SO MUCH CHOCOLATE 🙈.
recipes available to AF Fitness Nutrition clients, message for details.
Just chocolate 😋 🍫 #flexbowl
@grenadeofficial chocolate crunch - available from @fitnessfactorygroup link in bio “7030fit” 10% off
@proteinempire chocolate casein “7030fit” for 15% off -
Traps, Tri’s & Turkeys. It’s been a good Thanksgiving. Spent with family, friends, team mates, and Co workers. Wouldn’t have asked for a better Thanksgiving. Worked off all that pie from yesterday. Traps are dead. Chest hates me, but I added 10 extra pounds to bench and it went up smooth. Therefore, I won’t complain. And my triceps will hopefully keep growing. Hope everyone had a blessed Thanksgiving and I’m thankful for all of my instafam🙏🏼
I finally slept more than 6 hours last night 🙋🏼🎉
I’ve been reminded this week just how sh*t I feel when I don’t prioritise sleep - I’ve had awful digestive issues, I’ve felt weak in the gym, I’ve had constantly aching muscles, I’ve been grumpy and I’ve just felt really lousy.
I definitely need to be giving myself at least 7.5-8 hours of sleep - so that’s my mission this week.
Perhaps I should even cut back on caffeine.... 🤷🏼♀️
[high protein berry smoothie bowl made by blending @yoproau plain Greek yoghurt, @happywayau berry whey protein, unsweetened almond milk, frozen berries and ice. Topped with fresh strawberries, @tom_and_luke peanut butter balls, @loving_earth dark chocolate and some @rumblespaleo choc drops]
Cut Carbs? Nah, I’m good bro 🎂
In light of the utter ridiculousness I saw yesterday - a room full of 'functional nutritionist' gimps in Australia claiming they could prescribe *specific* carb amounts based on a shoulder blade skinfold... I thought I'd mention this study on a related topic.
No carb breakfasts for better glucose control over the day? Meat and Nuts for breakfast anyone?
New-ish study: "Effect of carbohydrate restriction in the first meal after an overnight fast on glycemic control in people with type 2 diabetes."
1) When you don't eat carbs (glucose) at breakfast, the glucose (carbs) in your blood is lower (after that meal) than when you DO eat carbs (glucose). 😱 No freakin way. Mind. Blown.
2) This has no significant impact on overall daily blood glucose control... Whoops 😂
3) Additional summary from me: You gimps who try to control your clients' hormones and neurotransmitter concentrations through your magic skinfold caliper testing, herbal supplements and special carbohydrate routines...
Stop it 🚫
Sign up to @MNUcertification, enrolments open in December. Learn about real nutritional science and the science behind energy balance, behaviour change, adherence and other things that ACTUALLY matter.
Link to study: http://ajcn.nutrition.org/content/early/2016/10/12/ajcn.116.135343.abstract
[Yes, I did make a meme out of my son at 7 weeks old]
Give the gift of guac! 🥑
For every $50 gift card you purchase, get $10 in Queso Cash, and this weekend only, also get brunch on us! Either gift the whole package, or give the gift card and use the Queso Cash and Brunch reward for yourself...we could all use a margarita this holiday season! **offer only applies to online purchases.
Did you eat ALL the things yesterday and feel a lil guilty today? 🙋🏼♀️ same. So I used a few thanksgiving items from the fridge to make a healthier re-do of yesterday (health hack: send everyone else home with the Tday leftovers and keep just your cooking ingredients for you). I used my stuffing items (celery, onion, veg stock) to make this quinoa bowl 👉🏼 I sautéed the onion and celery in olive oil and added 1 cup quinoa + 2 cups stock and some poultry seasoning and cooked. Then, add that deliciousness to some fresh greens, roasted squash, plus some pumpkin seeds + dried cranberries. Voila! Probably gonna make this as an actually side next year #goals
Reigniting my love for Avo's🥑😍. Good fats v bad fats. We actually need fats in our daily diet and can't live without them. . 🥑 They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. . 🍳 Fats get a bad rep and people associate them heavily with weight gain. . 🌯. Obesity is much more complicated than just overeating a single nutrient. Eating more calories from fats, carbohydrates, protein, and alcohol than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight gain formula