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More post comp spam- this time with# my coach Big Rob! Gutted I only took 2 of my own photos on the day 🙈 but those official stage pics are on the way! 
#Repost @team_lrf (@get_repost)
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Another client I had for the first full season was Tracy!
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Another top season, Tracy compete in the very first show of the year... the UK Nationals and took second.
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We then moved onto the Arnold where in a massive line up she was a little over looked.
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But then we brought it to Finals and got 3rd.
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Tracy fits the wellness class perfectly. She has good condition (not fat bikini like some of the girls who never made top 10 but thought they could comment on Tracy's look), an awesome set of glutes, quads and hams and a smaller or refined upper body.
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We now go into next season with the hopes of bringing something even better to the international stage! #WellnessCoach
#wellness #ifbbwellness #ifbb  #fit #fitspo #fitfam #fitness #fitnessjourney #ebonyfitness #girlswithmuscle #girlswholift #weightlossjourney #dreamteamfitnesstn  #fitnessmodel #goals  #nutrition #onlinecoach #weightlosstips #weightlosscoach  #weightlosssupport #weightlossinspiration #diet #dieting
More post comp spam- this time with# my coach Big Rob! Gutted I only took 2 of my own photos on the day 🙈 but those official stage pics are on the way! #Repost  @team_lrf (@get_repost) ・・・ Another client I had for the first full season was Tracy! - Another top season, Tracy compete in the very first show of the year... the UK Nationals and took second. - We then moved onto the Arnold where in a massive line up she was a little over looked. - But then we brought it to Finals and got 3rd. - Tracy fits the wellness class perfectly. She has good condition (not fat bikini like some of the girls who never made top 10 but thought they could comment on Tracy's look), an awesome set of glutes, quads and hams and a smaller or refined upper body. - We now go into next season with the hopes of bringing something even better to the international stage! #WellnessCoach  #wellness  #ifbbwellness  #ifbb  #fit  #fitspo  #fitfam  #fitness  #fitnessjourney  #ebonyfitness  #girlswithmuscle  #girlswholift  #weightlossjourney  #dreamteamfitnesstn  #fitnessmodel  #goals  #nutrition  #onlinecoach  #weightlosstips  #weightlosscoach  #weightlosssupport  #weightlossinspiration  #diet  #dieting 
Repeat this to yourself daily, and be surprised how far you can go. 📸@millionaire_mentor | @firstmillmentor
Repeat this to yourself daily, and be surprised how far you can go. 📸@millionaire_mentor | @firstmillmentor
🔥🔥#armday 🔥🔥
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You probably already guessed it that I love training arms 😅
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They're spread week by week but I got so many videos I forget to upload some
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Anyway, super close grip preacher curls, give this a go if you lack peak on your bicep. I assure you, not only will you be in agonising pain, but your peak will grow well! .
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And once again, thanks to @atomic_gyms For the spot when needed!
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#bodybuilding #weightlifting #fitness #fitfam #motivation #igfitness #gains #beastmode #diet #dieting #shredding #dedication #pumpingiron #noexcuses #big #powerhouse #ironlife #isolation #WorkYourAssOff #weightlossjourney #strong #fatloss #fatlossjourney #newlife #toofittoquit #lifestylechange #focus #pumped #upgradeyourworkout
🔥🔥#armday  🔥🔥 . . You probably already guessed it that I love training arms 😅 . . They're spread week by week but I got so many videos I forget to upload some . . Anyway, super close grip preacher curls, give this a go if you lack peak on your bicep. I assure you, not only will you be in agonising pain, but your peak will grow well! . . And once again, thanks to @atomic_gyms For the spot when needed! . . . . #bodybuilding  #weightlifting  #fitness  #fitfam  #motivation  #igfitness  #gains  #beastmode  #diet  #dieting  #shredding  #dedication  #pumpingiron  #noexcuses  #big  #powerhouse  #ironlife  #isolation  #WorkYourAssOff  #weightlossjourney  #strong  #fatloss  #fatlossjourney  #newlife  #toofittoquit  #lifestylechange  #focus  #pumped  #upgradeyourworkout 
🔥EATING CLEAN IS NOT THE KEY TO FAT LOSS🔥
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🔊SOUND ON🔊 -
🤦🏼‍♂️Too often people think just because they eat ‘clean’ or ‘healthy’ food becomes a free-for-all. That could not be further from the truth.
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🤦🏻‍♀️That’s like saying if you spend your money on a good cause the amount of money in your bank account is irrelevant—it just doesn’t work like that.
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🥗Don’t get me wrong, the quality of your food is important but so it the quantity—more so if you’re trying to lose weight.
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✅ Because you could be eating a 100% organic diet but if you’re in a calorie surplus you’ll store body fat.
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💪🏼😉Get the quantity in check, then the quality in check, & watch the fat fall off.
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📲🎥The FULL video is in the link in my bio.
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❤️🙋🏼‍♂️Be sure to tag someone who needs this.👇👇👇
#hamiltontrained #weightlossgoals #weightlossstory #weightlossdiary #weightlossmotivation #weightlosshelp #weightlossprogram #weightlosscommunity #cleaneat #cleaneats #eatcleantraindirty #eatcleangetlean #dietplan #dietfood #dieting #calories #calorie #lowcalorie #lowcal #healthfood #healthyfoodporn #iifym #nutritiontips #healthymeals #healthysnacks #fitnesstips #fitnessmom #fitnessinspiration #keto #ketodiet
🔥EATING CLEAN IS NOT THE KEY TO FAT LOSS🔥 - 🔊SOUND ON🔊 - 🤦🏼‍♂️Too often people think just because they eat ‘clean’ or ‘healthy’ food becomes a free-for-all. That could not be further from the truth. - 🤦🏻‍♀️That’s like saying if you spend your money on a good cause the amount of money in your bank account is irrelevant—it just doesn’t work like that. - 🥗Don’t get me wrong, the quality of your food is important but so it the quantity—more so if you’re trying to lose weight. - ✅ Because you could be eating a 100% organic diet but if you’re in a calorie surplus you’ll store body fat. - 💪🏼😉Get the quantity in check, then the quality in check, & watch the fat fall off. - 📲🎥The FULL video is in the link in my bio. - ❤️🙋🏼‍♂️Be sure to tag someone who needs this.👇👇👇 #hamiltontrained  #weightlossgoals  #weightlossstory  #weightlossdiary  #weightlossmotivation  #weightlosshelp  #weightlossprogram  #weightlosscommunity  #cleaneat  #cleaneats  #eatcleantraindirty  #eatcleangetlean  #dietplan  #dietfood  #dieting  #calories  #calorie  #lowcalorie  #lowcal  #healthfood  #healthyfoodporn  #iifym  #nutritiontips  #healthymeals  #healthysnacks  #fitnesstips  #fitnessmom  #fitnessinspiration  #keto  #ketodiet 
Lenge siden jeg har følt meg så motivert og så energisk som jeg gjør på trening om dagen. Nå ser virkelig frem til OSKs julestevne om under to måneder. Kjør da! 💪
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#styrkeløft #tyngre #antidoping #styreløfter #oslostyrkeløftklubb #fitspo #fitnok #jentersomløfter #satsstoro #girlswholifft #dieting #powerlifting #powerlifter #kjørda #flex #fitness
Fall vibes 🍁🍂with our cold outcider 🍎🥂😛 #angryorchard #vodka #moscato #apple
İyi bir diyetisyen olmanın ilk şartı sapasağlam bir psikoloji✌️Pozitif düşünce,olumlama,tutku... Geçtiğimiz üç günde bunu daha iyi tecrübe ettim.Çok şükür olsun ki kendimi bu kadar ait hissettiğim bir mesleğim var🙏🏻 Öğrenci arkadaşlarım hep soruyor:Beslenme ve Diyetetik bölümünü yazalım mı? Hiçbir bölüm için kimseye yaz ya da yazma demem.Ama her zaman derim ki: Ne iş yaparsan yap,tutkuyla yap.Sokakları süpürüyorsan dans ederek süpür.Ameliyata şarkı söyleyerek gir.Ve benim gibi işine koşa koşa git.❤️ #yozgat #sorgun #yozgatdiyet #sorgundiyet #iyikidiyetisyenim #beslenmevediyetetik #ankara #izmir #istanbul #ankaradiyetisyen #diyetisyenankara #diet #dieting #fit #fitness #motivasyon #motivation #instagram #zayıflama
İyi bir diyetisyen olmanın ilk şartı sapasağlam bir psikoloji✌️Pozitif düşünce,olumlama,tutku... Geçtiğimiz üç günde bunu daha iyi tecrübe ettim.Çok şükür olsun ki kendimi bu kadar ait hissettiğim bir mesleğim var🙏🏻 Öğrenci arkadaşlarım hep soruyor:Beslenme ve Diyetetik bölümünü yazalım mı? Hiçbir bölüm için kimseye yaz ya da yazma demem.Ama her zaman derim ki: Ne iş yaparsan yap,tutkuyla yap.Sokakları süpürüyorsan dans ederek süpür.Ameliyata şarkı söyleyerek gir.Ve benim gibi işine koşa koşa git.❤️ #yozgat  #sorgun  #yozgatdiyet  #sorgundiyet  #iyikidiyetisyenim  #beslenmevediyetetik  #ankara  #izmir  #istanbul  #ankaradiyetisyen  #diyetisyenankara  #diet  #dieting  #fit  #fitness  #motivasyon  #motivation  #instagram  #zayıflama 
#wheelswednesday and as it’s leg day thought I may as well post a pic of them! It’s de load week so today’s session was very light and very quick but the burn was insane! Extremely pumped and then hit the stairmill for 10 minutes. Job done. Now sippin’ on my @gaspari_nutrition_uk precision protein and glycofuse 
#ironbodiesgym #teamproprep #g70training #fit #fitness #fitnessmodel #fitnessaddict #fitfam #fitspo #gym #gymlife #gymaddict #mensphysique #mensfitness #bodybuilding #bodybuildingcom #flexibledieting  #iifym #l4l #dieting #transformation #naturalbodybuilding #teamGaspari #wnbf #ifbb #classicphysique #aesthetics
#wheelswednesday  and as it’s leg day thought I may as well post a pic of them! It’s de load week so today’s session was very light and very quick but the burn was insane! Extremely pumped and then hit the stairmill for 10 minutes. Job done. Now sippin’ on my @gaspari_nutrition_uk precision protein and glycofuse #ironbodiesgym  #teamproprep  #g70training  #fit  #fitness  #fitnessmodel  #fitnessaddict  #fitfam  #fitspo  #gym  #gymlife  #gymaddict  #mensphysique  #mensfitness  #bodybuilding  #bodybuildingcom  #flexibledieting  #iifym  #l4l  #dieting  #transformation  #naturalbodybuilding  #teamGaspari  #wnbf  #ifbb  #classicphysique  #aesthetics 
Tea tonight was a chicken curry and rice. Unfortunately someone had chucked out our curry powder so we had to use a jar at 9 syns 😩!! Luckily we hadn’t used any today so we are safe 😅
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#slimmingathome #nofries #slimmingworld #sw #slimmingworldathome #diet #gethealthy #healthyeating #excersie #food #foodporn #instafood #foodstagram #instadiet #instagood #inpiration #dieting #slim #fatty #slimmingworldfood #mealplan #recipes #foodideas #foodie #tasty #rice #chickencurry #chicken #swdinner #curry
Tea tonight was a chicken curry and rice. Unfortunately someone had chucked out our curry powder so we had to use a jar at 9 syns 😩!! Luckily we hadn’t used any today so we are safe 😅 • • #slimmingathome  #nofries  #slimmingworld  #sw  #slimmingworldathome  #diet  #gethealthy  #healthyeating  #excersie  #food  #foodporn  #instafood  #foodstagram  #instadiet  #instagood  #inpiration  #dieting  #slim  #fatty  #slimmingworldfood  #mealplan  #recipes  #foodideas  #foodie  #tasty  #rice  #chickencurry  #chicken  #swdinner  #curry 
הרגע הזה ש"אחרי החגים" מגיע
הרגע הזה ש"אחרי החגים" מגיע
regram @susanniebergallfitness
💥100 CALORIES OF NUTS💥
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🐵I will be the first to tell you that I LOVE nuts!  They are one of the tastiest foods there is
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🐸 Because nuts are high in fat, they are high in calories too.  That doesn't mean you shouldn't eat them, it just means that you need to be mindful of how much you are eating
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🦋Take a look at how many nuts make up 100 calories.  Some surprises?  For me there was😱
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🥜Only 3 Brazil Nuts for 100 calories? Not sounding like a lot to me
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🍠Here's the thing-the chances of you (and me 😉) being at a party and eating only 3 Brazil Nuts is about zero.  3 will turn into 6 that will turn into 9 etc
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👾If you want some more nut volume for your 100 calories you are better off with peanuts or almonds.
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🦁So make some calorie allotments in your diet to account for as many nuts as you want.  You may end up choosing to spend your calories elsewhere and that's ok too
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🥔 Whether fat loss or weight loss is your goal, a calorie deficit is king. -
🐨And always include foods that you love in your diet-cuz life's too short to not have foods we love😋😋❤️
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#nuts #fatloss fatlossjourney #fatlosshelp #fatlossgoals #fatlosscoach #fatlossdiet #fatlossexpert #fatlossoriginal  #fatlossguide #fatlosslifestyle #fatlosstraining #fatlossfood, #fatlossprogram  #weightlossmotivation #weightlossstory #weightlosstransformation #weightlosscommunity #weightlosssupport #diet #dieting #diettips #dietplan #iifym #fitoverforty #fitoverfifty #susanniebergallfitness
regram @susanniebergallfitness 💥100 CALORIES OF NUTS💥 - 🐵I will be the first to tell you that I LOVE nuts! They are one of the tastiest foods there is - 🐸 Because nuts are high in fat, they are high in calories too. That doesn't mean you shouldn't eat them, it just means that you need to be mindful of how much you are eating - 🦋Take a look at how many nuts make up 100 calories. Some surprises? For me there was😱 - 🥜Only 3 Brazil Nuts for 100 calories? Not sounding like a lot to me - 🍠Here's the thing-the chances of you (and me 😉) being at a party and eating only 3 Brazil Nuts is about zero. 3 will turn into 6 that will turn into 9 etc - 👾If you want some more nut volume for your 100 calories you are better off with peanuts or almonds. - 🦁So make some calorie allotments in your diet to account for as many nuts as you want. You may end up choosing to spend your calories elsewhere and that's ok too - 🥔 Whether fat loss or weight loss is your goal, a calorie deficit is king. - 🐨And always include foods that you love in your diet-cuz life's too short to not have foods we love😋😋❤️ - #nuts  #fatloss  fatlossjourney #fatlosshelp  #fatlossgoals  #fatlosscoach  #fatlossdiet  #fatlossexpert  #fatlossoriginal  #fatlossguide  #fatlosslifestyle  #fatlosstraining  #fatlossfood , #fatlossprogram  #weightlossmotivation  #weightlossstory  #weightlosstransformation  #weightlosscommunity  #weightlosssupport  #diet  #dieting  #diettips  #dietplan  #iifym  #fitoverforty  #fitoverfifty  #susanniebergallfitness 
regram @susanniebergallfitness
💥HOW TO SET A CALORIE DEFICIT💥
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🐼I have been getting a lot of questions recently about how to set up a calorie deficit
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🐢Every fat loss program will say you need to be in a calorie deficit.  It's a non-negotiable.  So, how do you do that ? Here are some general guidelines that will help you do just that and they are a great place to start:
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🐴Multiply your bodyweight (BW) by 10-13.  This is a calorie range.  Remembering that everyone is different, this range is a great place to start
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🐤 Stay within this range for 1-2 weeks.  Be diligent with tracking your food and drink during this time
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🐸Monitor any changes: Look at overall  weight trends over this period of tine as opposed to one "bad" day or one "good" day.  Is my weight going up, staying the same, or going down ?
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🐇Adjust your calorie numbers accordingly-go to the higher or lower end of the calorie range as needed.
Usually a 5% change either way is a good way to go
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🌮I wish there was a "magic" formula that worked 100% of the time for everyone, but there isn't.  Everyone is different and will respond differently.  It takes some work to find out where you should be, but I guarantee this:
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😊Once you find what works for you, and you start seeing the results that have alluded you for so long, it will all be worth it.❤️
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🐱If I can ever help you with setting a calorie deficit or anything else,  please let me know ❤️❤️
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#calorie #caloriedeficit #caloriecounting #countingcalories #caloriebomb #lowcalorie #diet #diethelp #dietcoach #dieting #dietingtips #dietplan #fatloss #fatlosshelp #fatlossgoals #fatlossdiet #fatlossoriginal #fatlossplan #weightloss #weightlosshelp #weightlosssuccess 
#weightlossmission #fitoverforty #fitoverfifty #susanniebergallfitness
regram @susanniebergallfitness 💥HOW TO SET A CALORIE DEFICIT💥 - 🐼I have been getting a lot of questions recently about how to set up a calorie deficit - 🐢Every fat loss program will say you need to be in a calorie deficit. It's a non-negotiable. So, how do you do that ? Here are some general guidelines that will help you do just that and they are a great place to start: - 🐴Multiply your bodyweight (BW) by 10-13. This is a calorie range. Remembering that everyone is different, this range is a great place to start - 🐤 Stay within this range for 1-2 weeks. Be diligent with tracking your food and drink during this time - 🐸Monitor any changes: Look at overall weight trends over this period of tine as opposed to one "bad" day or one "good" day. Is my weight going up, staying the same, or going down ? - 🐇Adjust your calorie numbers accordingly-go to the higher or lower end of the calorie range as needed. Usually a 5% change either way is a good way to go - 🌮I wish there was a "magic" formula that worked 100% of the time for everyone, but there isn't. Everyone is different and will respond differently. It takes some work to find out where you should be, but I guarantee this: - 😊Once you find what works for you, and you start seeing the results that have alluded you for so long, it will all be worth it.❤️ - 🐱If I can ever help you with setting a calorie deficit or anything else, please let me know ❤️❤️ - #calorie  #caloriedeficit  #caloriecounting  #countingcalories  #caloriebomb  #lowcalorie  #diet  #diethelp  #dietcoach  #dieting  #dietingtips  #dietplan  #fatloss  #fatlosshelp  #fatlossgoals  #fatlossdiet  #fatlossoriginal  #fatlossplan  #weightloss  #weightlosshelp  #weightlosssuccess  #weightlossmission  #fitoverforty  #fitoverfifty  #susanniebergallfitness 
Sergeant Joe update! Talk about an #EPIC 2017 Lean Down! Friends, I’m absolutely STOKED to report that Joe is STILL marching full speed ahead towards his ultimate fitness vision! With no sign of slowing down! #leanlifestyle I’m gonna bet that there’s gonna be more #skin in this year’s Halloween costume the EVER before 🤣🎃💪🏽🤣🎃💪🏽👏🏽👏🏽👍🏽 You #earned it Brotha!
Sergeant Joe update! Talk about an #EPIC  2017 Lean Down! Friends, I’m absolutely STOKED to report that Joe is STILL marching full speed ahead towards his ultimate fitness vision! With no sign of slowing down! #leanlifestyle  I’m gonna bet that there’s gonna be more #skin  in this year’s Halloween costume the EVER before 🤣🎃💪🏽🤣🎃💪🏽👏🏽👏🏽👍🏽 You #earned  it Brotha!
regram @susanniebergallfitness
💥PROTEIN CHEAT SHEET💥
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🐹Protein can be a game changer for anyone trying to lose fat. It will help build the lean muscle that will turn you into a calorie burning machine, and give you the lean “toned” look so many people are after
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🎃If you are new to the protein game, getting enough protein in every day can seem daunting at first. Trying to figure out what to eat, how much protein there is in a particular food, and how to fit it all in your diet every day.  And you may not know where to look to get your protein.
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🐙I have you covered.  Here is a protein cheatsheet to get you started.  There are plenty of protein sources that are not listed.  This is just a start.
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🐅Knowing portion sizes, protein grams and calorie counts and having it all handy can make organizing your meals (meal prep) much easier and less over whelming.
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🐊SAVE this graphic for some protein ideas.  You are one step closer to that badass body you’ve always wanter :) You’ve got this!
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😋What’s your favorite protein source? 
#protein #proteinmeals #diet #dieting #diettime #dietmode #dietplan #dietingtips 
#flexibledieting #flexibledieters #flexiblediet #gainz #fatloss #fatlosshelp #fatlossdiet #fatlossgoals #fatlossprogram #fatlosscoach #fatlossfood #nutrition #nutritionhelp #nutritiontips #fitover40 #fitover50 #fitover55 #susanniebergallfitness
regram @susanniebergallfitness 💥PROTEIN CHEAT SHEET💥 - 🐹Protein can be a game changer for anyone trying to lose fat. It will help build the lean muscle that will turn you into a calorie burning machine, and give you the lean “toned” look so many people are after - 🎃If you are new to the protein game, getting enough protein in every day can seem daunting at first. Trying to figure out what to eat, how much protein there is in a particular food, and how to fit it all in your diet every day. And you may not know where to look to get your protein. - 🐙I have you covered. Here is a protein cheatsheet to get you started. There are plenty of protein sources that are not listed. This is just a start. - 🐅Knowing portion sizes, protein grams and calorie counts and having it all handy can make organizing your meals (meal prep) much easier and less over whelming. - 🐊SAVE this graphic for some protein ideas. You are one step closer to that badass body you’ve always wanter :) You’ve got this! - 😋What’s your favorite protein source? #protein  #proteinmeals  #diet  #dieting  #diettime  #dietmode  #dietplan  #dietingtips  #flexibledieting  #flexibledieters  #flexiblediet  #gainz  #fatloss  #fatlosshelp  #fatlossdiet  #fatlossgoals  #fatlossprogram  #fatlosscoach  #fatlossfood  #nutrition  #nutritionhelp  #nutritiontips  #fitover40  #fitover50  #fitover55  #susanniebergallfitness 
Tavuğun birini yedim, söğüş’ten 3-4 çatal aldım, yoğurtlu havuç ilk kez denedim BAYILDIM ve 1 kase kadar yedim, salatamın da yarısını yedim ama İYİ YEDİM GÜZEL YEDİM!
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#diyetteyim #diyetteyiz #fit #dieting #losingweight #diet #healthyeating #diyethesap #sağlıklıyaşam #zayıflamak #kiloveriyorum #fittabak #fitness #health #weightloss #losingweight #eathealthy #breakfast #lunch #dinner #snacks #healthysnacks
Day 23/30 of liquid diet. It's weird but I don't feel hungry.
Today I had 102 kcal:
- milk 0.1% fat - 100 g,
- linseed oil - 8 g.
And I've burnt 🔥128 kcal.

#diet #dieta #dieting #dietfood #fooddiary #foodjournal #foodblog #liquiddiet #drinkingdiet #losingweight #weightloss
Haven’t eaten lunch yet as haven’t been hungry at work today. Dinner is pasta with tomatoes, onions, garlic and syn free chorizo style sausages .
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#slimmingworld #slimmingworlduk #swuk #extraeasy #freefood #speedfood #swfood #swdinner #dieting #swfriends #swfamily #swsupport #swmotivation #sw #slimmingworldfamily #slimmingworldsupport #healthyeating #lifestylechange #bodymagic #extraeasysp #extraeasyplan #onplan #slimmingdown #weightloss #weightlossjourney #transformation
Haven’t eaten lunch yet as haven’t been hungry at work today. Dinner is pasta with tomatoes, onions, garlic and syn free chorizo style sausages . . . . #slimmingworld  #slimmingworlduk  #swuk  #extraeasy  #freefood  #speedfood  #swfood  #swdinner  #dieting  #swfriends  #swfamily  #swsupport  #swmotivation  #sw  #slimmingworldfamily  #slimmingworldsupport  #healthyeating  #lifestylechange  #bodymagic  #extraeasysp  #extraeasyplan  #onplan  #slimmingdown  #weightloss  #weightlossjourney  #transformation 
Lunch at my desk.
Lunch at my desk.
Quem disse que almoçar fora tem que sair da dieta... Salada com cebola e queijo ralado e carne ------------------------------------------ - 
Salad + beef
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#lunch  #diet #dieta #dietando  #perderpeso #fit #fitness #fitnessjourney #fitgirl #fitnessmotivation #dietasemsofrer #dieting #dietafit #perderpesourgente #losingweight #losingweightfeelinggreat #fitnessfreak #healthychoice #almoco  #agoravai  #health #fit  #instarun #instagood #instahealth  #nopainnomusa #vaigordinha
Quem disse que almoçar fora tem que sair da dieta... Salada com cebola e queijo ralado e carne ------------------------------------------ - Salad + beef . . . #lunch  #diet  #dieta  #dietando  #perderpeso  #fit  #fitness  #fitnessjourney  #fitgirl  #fitnessmotivation  #dietasemsofrer  #dieting  #dietafit  #perderpesourgente  #losingweight  #losingweightfeelinggreat  #fitnessfreak  #healthychoice  #almoco  #agoravai  #health  #fit  #instarun  #instagood  #instahealth  #nopainnomusa  #vaigordinha 
Újítsd meg a ruhatárad! Ma éjfélig hatalmas leárazásokkal, akár 70% kedvezménnyel rendelhetitek a ruházati termékeinket mind az angol mind a magyar oldalunkon. Öltözz be🏋️🏋️ #myprotein #fuelyourambition #protein #fitfam #fitness #dieting #lifting #muscle #shredded #abs #healthy #workout #training #gym #nutrition #eatclean #weights #health #exercise #bodybuilding #fitspo #motivation #iközösség #instahun #hungarian #iközösséghungary #motiváció #edzés
Újítsd meg a ruhatárad! Ma éjfélig hatalmas leárazásokkal, akár 70% kedvezménnyel rendelhetitek a ruházati termékeinket mind az angol mind a magyar oldalunkon. Öltözz be🏋️🏋️ #myprotein  #fuelyourambition  #protein  #fitfam  #fitness  #dieting  #lifting  #muscle  #shredded  #abs  #healthy  #workout  #training  #gym  #nutrition  #eatclean  #weights  #health  #exercise  #bodybuilding  #fitspo  #motivation  #iközösség  #instahun  #hungarian  #iközösséghungary  #motiváció  #edzés 
Back in my territory, me and @elite_physique_training.pt making it happen, road to Britain finals Birmingham HERE WE COME!!💦🏆👊🏾👊🏾👊🏾🇬🇧
#18yearsyoung
#jnrbodybuilding#passion#fuckaverage#nolimmits#breaktheice#takeover#contestprep#yeppppppp#dieting#USN#jnrbodybuilding#nabbauk#shredded#lifestyle#mybestisyettocome#cutlernation
Delicious Wednesday Sunday Lunch and it was on track for my weight watcher points 😝 Also I have become a grown up... anyone who knows me knows I won’t eat veg but I actually ate Broccoli, Carrot & Swede and... I actually ENJOYED it 😋 Winner Winner Chicken Dinner 😂 #diet #dietjourney #food #weightwatchers #dieting #weightloss #goals #hungrygirl #dietinspiration #healthychoice #veg #grownupnow #grownupfood #protein #fuel #myjourney #smartpoints #ww #dietwin
Delicious Wednesday Sunday Lunch and it was on track for my weight watcher points 😝 Also I have become a grown up... anyone who knows me knows I won’t eat veg but I actually ate Broccoli, Carrot & Swede and... I actually ENJOYED it 😋 Winner Winner Chicken Dinner 😂 #diet  #dietjourney  #food  #weightwatchers  #dieting  #weightloss  #goals  #hungrygirl  #dietinspiration  #healthychoice  #veg  #grownupnow  #grownupfood  #protein  #fuel  #myjourney  #smartpoints  #ww  #dietwin 
LIFTING WEIGHTS IS HOW YOU SCULPT YOUR BODY, not a weird magic tea drink, not reducing your calories, or even 468282 air hip thrusts or air squats.  You gotta add weight, workout your whole body (not just glutes)  and increase calories to build your bod. 
Lifting weights has TRANSFORMED my life. I feel stronger inside and out, I feel more confident in my body, I fuel my body properly for what it needs to grow.  Carbs are my bff.  Lifting weights is what I ENJOY.  I used to have no clue what I was doing (still don't sometimes 🙃) and felt intimidated in the weight section.  Slowly but surely I increased my confidence, getting to know different exercises & form, and now lifting is everything from how I can eat over double what I used to, grow my body, and become stronger mentally and physically. 
There is never a wrong or right time to start lifting, you just gotta go in there, focus on an exercise, trust yourself, give it time and you will love it.  Improving strength is the best thing ever 💪👸💅😘 .
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. #bodylove #selflove  #plantbased #vegan #plantprotein #dieting #vegansofig #govegan #veganpower #whatveganseat #vegancommunity #vegansofinstagram #fitvegan #veganmealprep #vegangermany #plantpower  #plantbaseddiet #highcarb #veganbodybuilding #vegangains #veganfitness #veganfit #caloriecounting #fitgirl #fitspo #fitfam #fit #fitness #bodysculpting #weighttraining
LIFTING WEIGHTS IS HOW YOU SCULPT YOUR BODY, not a weird magic tea drink, not reducing your calories, or even 468282 air hip thrusts or air squats. You gotta add weight, workout your whole body (not just glutes) and increase calories to build your bod. Lifting weights has TRANSFORMED my life. I feel stronger inside and out, I feel more confident in my body, I fuel my body properly for what it needs to grow. Carbs are my bff. Lifting weights is what I ENJOY. I used to have no clue what I was doing (still don't sometimes 🙃) and felt intimidated in the weight section. Slowly but surely I increased my confidence, getting to know different exercises & form, and now lifting is everything from how I can eat over double what I used to, grow my body, and become stronger mentally and physically. There is never a wrong or right time to start lifting, you just gotta go in there, focus on an exercise, trust yourself, give it time and you will love it. Improving strength is the best thing ever 💪👸💅😘 . .. . . . . . . . . . . . . #bodylove  #selflove  #plantbased  #vegan  #plantprotein  #dieting  #vegansofig  #govegan  #veganpower  #whatveganseat  #vegancommunity  #vegansofinstagram  #fitvegan  #veganmealprep  #vegangermany  #plantpower  #plantbaseddiet  #highcarb  #veganbodybuilding  #vegangains  #veganfitness  #veganfit  #caloriecounting  #fitgirl  #fitspo  #fitfam  #fit  #fitness  #bodysculpting  #weighttraining 
The Worlds ONLY High Protein Lean Chocolate Diet Syrups 😍😍... Ladies, stop giving into those chocolate cravings!!! KILL THEM QUICK WITH A HEALTHY ALTERNATIVE!  Tastes like melted fudge 💯 Provides 7g of protein per TBS ... Share this post and tag us to receive a discount code!🙌💪 ORDER NOW AT ➡️WWW.SYRAPLEX.COM⬅️
#syraplex #nutrition #health #healthy #diet #dieting #protein #syrup #collagen #instafit #instafitness #instahealth #instagood #nutrition #macros #cleaneating #dietfood #healthysnack #chocolate #waffles #strawberry #delicious #breakfast #goodforyou #desert
The Worlds ONLY High Protein Lean Chocolate Diet Syrups 😍😍... Ladies, stop giving into those chocolate cravings!!! KILL THEM QUICK WITH A HEALTHY ALTERNATIVE! Tastes like melted fudge 💯 Provides 7g of protein per TBS ... Share this post and tag us to receive a discount code!🙌💪 ORDER NOW AT ➡️WWW.SYRAPLEX.COM⬅️ #syraplex  #nutrition  #health  #healthy  #diet  #dieting  #protein  #syrup  #collagen  #instafit  #instafitness  #instahealth  #instagood  #nutrition  #macros  #cleaneating  #dietfood  #healthysnack  #chocolate  #waffles  #strawberry  #delicious  #breakfast  #goodforyou  #desert 
Tag a friend you want to see this. Follow us for more here @weightlossdietfoods
Tag a friend you want to see this. Follow us for more here @weightlossdietfoods
Only 3 days left before enrollment will be closed! If you are thinking of joining the #FitFrenzyGame, it’s high time to do it! 
So if you need an effective express course of workouts to get back your fit sexy body - jump in!
You have nothing to worry about! We provide you with daily workouts and Meal Plan to follow. You simply follow the recommendations and LOSE WEIGHT. 
This is your chance to challenge yourself! Make a promise, keep it and win a lot of PRIZES for doing it! And we’ll help you with all you need to achieve your goal.
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Link in BIO 👆
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#fitnessmom #fitnessfashion #weightlosssurgery #fitnessquote #healthyme #workoutoftheday #absworkout #workoutdone #workoutgear #fitnessboy #workoutclothes #motivations #fatburning #workoutfit #workoutbody #fitnessblog #fatness #healthytips #losefat #workoutroutine #fitnesstime #transformations #weightlosshelp #beachbodychallenge #workoutmode #fitnessfun #lossweight #weightlost #weightlosssuccess
Only 3 days left before enrollment will be closed! If you are thinking of joining the #FitFrenzyGame , it’s high time to do it! So if you need an effective express course of workouts to get back your fit sexy body - jump in! You have nothing to worry about! We provide you with daily workouts and Meal Plan to follow. You simply follow the recommendations and LOSE WEIGHT. This is your chance to challenge yourself! Make a promise, keep it and win a lot of PRIZES for doing it! And we’ll help you with all you need to achieve your goal. . Link in BIO 👆 . . . #fitnessmom  #fitnessfashion  #weightlosssurgery  #fitnessquote  #healthyme  #workoutoftheday  #absworkout  #workoutdone  #workoutgear  #fitnessboy  #workoutclothes  #motivations  #fatburning  #workoutfit  #workoutbody  #fitnessblog  #fatness  #healthytips  #losefat  #workoutroutine  #fitnesstime  #transformations  #weightlosshelp  #beachbodychallenge  #workoutmode  #fitnessfun  #lossweight  #weightlost  #weightlosssuccess 
Ready for dinner? Give a green touch to your #pasta with a mint flavor 🌱🍝
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Pronti per cena? Dai un tocco di verde alla tua #pastasciutta ! Aggiungi un sapore di menta per dare un flavor fresco! •
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 #bioimis #bioimisdiet #diet #dieta #food #foodblogger #oliveoil #healthyfood #lifestyle #healthylife #chef #cooking #dieting #foodnetwork #foodporn #nature #cucina #dieting #looseweight #recipe 
#ricetta #health #vegetables
Ready for dinner? Give a green touch to your #pasta with a mint flavor 🌱🍝
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Pronti per cena? Dai un tocco di verde alla tua #pastasciutta ! Aggiungi un sapore di menta per dare un flavor fresco! •
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 #bioimis #bioimisdiet #diet #dieta #food #foodblogger #oliveoil #healthyfood #lifestyle #healthylife #chef #cooking #dieting #foodnetwork #foodporn #nature #cucina #dieting #looseweight #recipe 
#ricetta #health #vegetables
So yesterday I started the #Keto diet! Def hard for me, since I love my high calorie foods and sugars 😩 But I'm determined to get myself back into shape & feel better! Day 1 complete. Onto day 2 today.. 💪💪💖 #ketodiet #dieting #gettinghealthy #weightlossjourney #lowcarbs #letsdothis #like4like #follow4follow
Ready for dinner? Give a green touch to your #pasta with a mint flavor 🌱🍝
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Pronti per cena? Dai un tocco di verde alla tua #pastasciutta ! Aggiungi un sapore di menta per dare un flavor fresco! •
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 #bioimis #bioimisdiet #diet #dieta #food #foodblogger #oliveoil #healthyfood #lifestyle #healthylife #chef #cooking #dieting #foodnetwork #foodporn #nature #cucina #dieting #looseweight #recipe 
#ricetta #health #vegetables
#his #WCW he posted it first so I got the okay to post it now! #postgym #fitmommy #gainz #leangainz 
Haven’t been #dieting much...trying to #eatclean through the week and I get real naughty come Friday-Sunday Issa #balance !!
As you steam roll towards your goals this week use this to see through all the B.S. out there 💪😉🚫🐮💩 #eatcleantraindirty #fitnesstips #train7fitness
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#fit #fitspo #fitdad #fitfam #fitmom #wednesday #motivation #lifehacks #personaltrainer #onlinetrainer #food #foodie #foodstagram #diet #dietplan #dieting #nodiet #eatgood #healthylifestyle #healthyliving #workout #
Read 👉👉👉👉 @soheefit -  Oftentimes when people embark on a journey to get fit and healthy, they go in with the wrong mindset and focus on the wrong things. •
Mistakes include believing that stricter and faster is always better and caring solely about the outcome rather than the process. When this happens, it's not uncommon for results, however impressive, to be fleeting and to find yourself in a frustrating yo-yo dieting cycle. •
Let this be the end of your yo-yo dieting days. For lasting results: •
🚶Focus on sustainable behaviors. You should strive to adopt eating and exercise behaviors you can practice day in and day out, NOT what you can only do for 12 weeks before you burn out. •
💃Be flexible. Rather than thinking in black and white, get comfortable with a more moderate approach. •
👀Look at the big picture. Does missing one single workout REALLY make you a failure, or is it more important that you're consistent the majority of the time? •
🎉Celebrate small wins. Every behavior that you do that brings you closer to your goal is something that you should be proud of. How do you get from A to Z? One step at a time! •
😎Enjoy the process. If you like the way you eat and you look forward to your workouts, you are FAR more likely to keep it up over the long haul. There are 10,000 different ways to live a healthy life, so find the strategy that suits you and have fun! 
#behaviorchange #sustainableresults #eatliftthrive -
Read 👉👉👉👉 @soheefit - Oftentimes when people embark on a journey to get fit and healthy, they go in with the wrong mindset and focus on the wrong things. • Mistakes include believing that stricter and faster is always better and caring solely about the outcome rather than the process. When this happens, it's not uncommon for results, however impressive, to be fleeting and to find yourself in a frustrating yo-yo dieting cycle. • Let this be the end of your yo-yo dieting days. For lasting results: • 🚶Focus on sustainable behaviors. You should strive to adopt eating and exercise behaviors you can practice day in and day out, NOT what you can only do for 12 weeks before you burn out. • 💃Be flexible. Rather than thinking in black and white, get comfortable with a more moderate approach. • 👀Look at the big picture. Does missing one single workout REALLY make you a failure, or is it more important that you're consistent the majority of the time? • 🎉Celebrate small wins. Every behavior that you do that brings you closer to your goal is something that you should be proud of. How do you get from A to Z? One step at a time! • 😎Enjoy the process. If you like the way you eat and you look forward to your workouts, you are FAR more likely to keep it up over the long haul. There are 10,000 different ways to live a healthy life, so find the strategy that suits you and have fun! #behaviorchange  #sustainableresults  #eatliftthrive  -
Bu akşam yemeğinde aç kaldım 😞 Karnabahar kısırı tarifi gördüm internette hemen hevesle yapmaya başladım. O kadar övmüşler ki yok kısırdan daha güzel de yok daha az kalorili diye... Yaptım ama salçanın hiç bu kadar olayı değiştireceğini düşünmedim. Salça yasak olduğundan kullanamadım ve baharatı da (karabiber, kimyon) biraz fazla kaçırınca ortaya sadece baharattan ibaret bir yemek çıktı. Kekikli çöreğim, salatamla yola devam ettim. Midem kötü, karnım da pek doymadı. Çay, kahve ve salatalıkla yatana kadar idare edeceğim. İyi akşamlar 🙋🏼 #sdm #sdmdiyeti #sdmdiyetitecrübem #sdmdiyetiturkey #sdmdiet  @sdmdiyetiturkey #diyet #diyetteyim #diyettakip #diyetlistesi #diyetisyen #diyetteyiz #ketojenikdiyet  #ketojenikbeslenme #ketojenik #sdmdiet #diet #onlinediyet #dietfood #dieting
Bu akşam yemeğinde aç kaldım 😞 Karnabahar kısırı tarifi gördüm internette hemen hevesle yapmaya başladım. O kadar övmüşler ki yok kısırdan daha güzel de yok daha az kalorili diye... Yaptım ama salçanın hiç bu kadar olayı değiştireceğini düşünmedim. Salça yasak olduğundan kullanamadım ve baharatı da (karabiber, kimyon) biraz fazla kaçırınca ortaya sadece baharattan ibaret bir yemek çıktı. Kekikli çöreğim, salatamla yola devam ettim. Midem kötü, karnım da pek doymadı. Çay, kahve ve salatalıkla yatana kadar idare edeceğim. İyi akşamlar 🙋🏼 #sdm  #sdmdiyeti  #sdmdiyetitecrübem  #sdmdiyetiturkey  #sdmdiet  @sdmdiyetiturkey #diyet  #diyetteyim  #diyettakip  #diyetlistesi  #diyetisyen  #diyetteyiz  #ketojenikdiyet  #ketojenikbeslenme  #ketojenik  #sdmdiet  #diet  #onlinediyet  #dietfood  #dieting 
It's the BIG clothing takeover - get ready to seize the day with amazing offers for 24 hours only ⏰⏰ Click the link in the bio to shop today! 
#seizetheday #myprotein #fuelyourambition #protein #fitfam #fitness #dieting #lifting #muscle #shredded #abs #healthy #workout #training #gym #nutrition #eatclean #weights #health #exercise #bodybuilding #fitspo #motivation
#Repost @syattfitness (@get_repost)
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💥LOW-CALORIE CONDIMENTS💥
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🍭Some of these are 0-calories and others get up to about 25/serving. Either way, a lot of people have trouble sticking to their diet because they end up eating bland foods without anything on top because they're told condiments and sauces and dressings are bad.
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🐿Fortunately, that's not true. You can absolutely have condiments and sauces and spices and dressings and yada yada yada, so long as you stay within your calories. Issue is, people unknowingly use too much of very high calorie options (like bbq sauce for example) and don't understand why they can't lose weight.
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🦄And even though it may not seem like a lot, it's not all that challenging for daily condiments and sauces to get over 200+ calories (especially if you're using regular salad dressings and sauces on a consistent basis).
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🐥That said, some of my personal favorite 0-Calorie/Low-Calorie condiments are.
✅Franks Hot Sauce
✅Sugar Free Maple Syrup
✅Yellow Mustard
✅Lemon Juice
✅Walden Farms Calorie-Free Dressings
✅Salsa
✅All Spices
✅Knorr Vegetable Dip
✅Soy Sauce (no, salt is not bad for you)
✅Reduced Sugar Ketchup
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🙏❤I hope this helps and, as always, any questions leave em below 💪 #weightlossjourney #weightloss #diet #dietfood #dieting #weightlosstransformation #weightlossmotivation #skinny #healthyfood #healthyeating #lowcalorie #macros
#Repost  @syattfitness (@get_repost) ・・・ 💥LOW-CALORIE CONDIMENTS💥 - 🍭Some of these are 0-calories and others get up to about 25/serving. Either way, a lot of people have trouble sticking to their diet because they end up eating bland foods without anything on top because they're told condiments and sauces and dressings are bad. - 🐿Fortunately, that's not true. You can absolutely have condiments and sauces and spices and dressings and yada yada yada, so long as you stay within your calories. Issue is, people unknowingly use too much of very high calorie options (like bbq sauce for example) and don't understand why they can't lose weight. - 🦄And even though it may not seem like a lot, it's not all that challenging for daily condiments and sauces to get over 200+ calories (especially if you're using regular salad dressings and sauces on a consistent basis). - 🐥That said, some of my personal favorite 0-Calorie/Low-Calorie condiments are. ✅Franks Hot Sauce ✅Sugar Free Maple Syrup ✅Yellow Mustard ✅Lemon Juice ✅Walden Farms Calorie-Free Dressings ✅Salsa ✅All Spices ✅Knorr Vegetable Dip ✅Soy Sauce (no, salt is not bad for you) ✅Reduced Sugar Ketchup - 🙏❤I hope this helps and, as always, any questions leave em below 💪 #weightlossjourney  #weightloss  #diet  #dietfood  #dieting  #weightlosstransformation  #weightlossmotivation  #skinny  #healthyfood  #healthyeating  #lowcalorie  #macros 
#20171018 #dietergiri 
어마어마한 대자연으로 운동취소하고
집에서 뜨끈하게 지지다가 
내일 자연별곡 갈생각에 바이크랑 크런치 겨우 함ㅎ.ㅎ 
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#다이어트 #다이어터 #식단일지 #다이어트일지
#아침식단 #점심식단 #저녁식단 #운동일지 
#폭풍다이어트 #마지막다이어트 #diet #dieter
#다이어트그램 #다이어트중 #dietgram #dieting
#헬스타그램 #헬스 #fitness #health #healthy
#20171018  #dietergiri  어마어마한 대자연으로 운동취소하고 집에서 뜨끈하게 지지다가 내일 자연별곡 갈생각에 바이크랑 크런치 겨우 함ㅎ.ㅎ # #다이어트  #다이어터  #식단일지  #다이어트일지  #아침식단  #점심식단  #저녁식단  #운동일지  #폭풍다이어트  #마지막다이어트  #diet  #dieter  #다이어트그램  #다이어트중  #dietgram  #dieting  #헬스타그램  #헬스  #fitness  #health  #healthy 
HIIT my fave!!! The faster the endorphins the better 😍😜 #endorphinjunkie 👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇 @realjaredhamilton - 💥CARDIO💥
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💣HIIT vs. Steady State👣
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⁉️I get asked all the time which is better, HIIT or Steady State cardio.
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🔥Long story short, you can definitely use both.
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💦 With HIIT or interval type cardio you can physically burn more in a shorter period of time but the cardio is suuuper intense and may mess with your recovery.
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💦With Steady State or low intensity cardio you won't burn as many calories so you'll most likely be doing it for longer but it won't impact recovery at all. If anything it can help.
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😤Is one better than the other? Not really, it's more on your goals and what you enjoy.👈
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✅I have coaching clients who like HIIT because it's fast and gets the job done quick, but I also have coaching clients who like Steady State because it's easy and relaxing.
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🔑With my clients I don't like to rely on cardio for fat loss--that's why strength training and nutrition should be what your program is based on.
-  #cardioworkout #cardiosucks #cardiotime #cardiotraining #hiitworkout #hiitcardio #morningcardio #fastedcardio #burnfat #burningfat #fatburner #fatburning #fatburn #weightlosstips #weightlosshelp #weightlossresults #weightlossprogress #weightlossprogram #weightlossinspiration #workingout #workoutoftheday #dieting #dietplan #sprints #tabata #fitnessinspiration #fitnessbody #weightlossplan #weightlossstruggle
HIIT my fave!!! The faster the endorphins the better 😍😜 #endorphinjunkie  👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇 @realjaredhamilton - 💥CARDIO💥 - 💣HIIT vs. Steady State👣 - ⁉️I get asked all the time which is better, HIIT or Steady State cardio. - 🔥Long story short, you can definitely use both. - 💦 With HIIT or interval type cardio you can physically burn more in a shorter period of time but the cardio is suuuper intense and may mess with your recovery. - 💦With Steady State or low intensity cardio you won't burn as many calories so you'll most likely be doing it for longer but it won't impact recovery at all. If anything it can help. - 😤Is one better than the other? Not really, it's more on your goals and what you enjoy.👈 - ✅I have coaching clients who like HIIT because it's fast and gets the job done quick, but I also have coaching clients who like Steady State because it's easy and relaxing. - 🔑With my clients I don't like to rely on cardio for fat loss--that's why strength training and nutrition should be what your program is based on. - #cardioworkout  #cardiosucks  #cardiotime  #cardiotraining  #hiitworkout  #hiitcardio  #morningcardio  #fastedcardio  #burnfat  #burningfat  #fatburner  #fatburning  #fatburn  #weightlosstips  #weightlosshelp  #weightlossresults  #weightlossprogress  #weightlossprogram  #weightlossinspiration  #workingout  #workoutoftheday  #dieting  #dietplan  #sprints  #tabata  #fitnessinspiration  #fitnessbody  #weightlossplan  #weightlossstruggle 
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📍HOW TO FIND YOUR MAINTENANCE CALORIES 📍
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Probably one of the best posts @cartergood has made!
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This is something many people struggle with. Actually finding the appropriate calorie number to which they can stay and maintain a balanced lifestyle at.
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It does take time to find and trial and error but can be beneficial to giving your body a break from dieting or bulking, or just be a great starting point for any goals you have!
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Check out what Carter has to say:⤵️⤵️
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A lot of folks like to complicate the heck out of finding their body’s calorie needs...
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And with all the calorie calculators & formulas to choose from, it’s no wonder they’re left feeing all frazzled ‘n’ dazzled with what to do 😫
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But the good news is that finding your calorie needs — especially your maintenance calorie needs — is a lot simpler than you might think.
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The first step is to find a “theoretical” maintenance calorie level. You can use a formula or calculator online, but I find it’s easier to simply multiply your body weight by 14-15.
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Next, you’ll want to track that calorie amount accurately for ~3 weeks. Make sure you’re taking your weight daily, too. That way, you can find your average weight, which is much more accurate than taking random weekly weigh-ins.
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After doing this for 3-4 weeks...
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▶️ If you end up losing weight, add 100-200 calories.
▶️ If you end up gaining weight, remove 100-200 calories.
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Then you just have to rinse & repeat the steps above until you reach a calorie level that allows you to maintain your weight (simple, right? 😉)
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NOTE: if you’re starting from a deficit, expect to gain 2-3 pounds initially when you bump up your calories. It’s from having more water & food content in your body... NOT fat gain ❌
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#cartergood #weightloss #weightlosstips #losingweight #calories #bodyweight #maintaince #healthyweightloss #gymhelp #fitness #dieting #weightlosshelp #fitnesstips #fitnessjourney #caloriecounting #countingcalories #foodtracking #nutrition #nutritiontips - #thephysiquemechanic
⠀⠀⠀ ⠀ 📍HOW TO FIND YOUR MAINTENANCE CALORIES 📍 ⠀⠀⠀ ⠀ Probably one of the best posts @cartergood has made! ⠀⠀⠀ ⠀ This is something many people struggle with. Actually finding the appropriate calorie number to which they can stay and maintain a balanced lifestyle at. ⠀⠀⠀ ⠀ It does take time to find and trial and error but can be beneficial to giving your body a break from dieting or bulking, or just be a great starting point for any goals you have! ⠀⠀⠀ ⠀ Check out what Carter has to say:⤵️⤵️ ⠀⠀⠀ ⠀ A lot of folks like to complicate the heck out of finding their body’s calorie needs... - And with all the calorie calculators & formulas to choose from, it’s no wonder they’re left feeing all frazzled ‘n’ dazzled with what to do 😫 - But the good news is that finding your calorie needs — especially your maintenance calorie needs — is a lot simpler than you might think. - The first step is to find a “theoretical” maintenance calorie level. You can use a formula or calculator online, but I find it’s easier to simply multiply your body weight by 14-15. - Next, you’ll want to track that calorie amount accurately for ~3 weeks. Make sure you’re taking your weight daily, too. That way, you can find your average weight, which is much more accurate than taking random weekly weigh-ins. - After doing this for 3-4 weeks... - ▶️ If you end up losing weight, add 100-200 calories. ▶️ If you end up gaining weight, remove 100-200 calories. - Then you just have to rinse & repeat the steps above until you reach a calorie level that allows you to maintain your weight (simple, right? 😉) - NOTE: if you’re starting from a deficit, expect to gain 2-3 pounds initially when you bump up your calories. It’s from having more water & food content in your body... NOT fat gain ❌ ⠀⠀⠀ ⠀ ➖➖➖ #cartergood  #weightloss  #weightlosstips  #losingweight  #calories  #bodyweight  #maintaince  #healthyweightloss  #gymhelp  #fitness  #dieting  #weightlosshelp  #fitnesstips  #fitnessjourney  #caloriecounting  #countingcalories  #foodtracking  #nutrition  #nutritiontips  - #thephysiquemechanic 
Mexican rice, chicken and a beets/chickpea salad#dieting #slimming #slimmingworld #slimmingworlduk #homemade #healthyfood #gym
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I don’t always eat burgers.. but when I do, I make sure to make cheesy facial expressions! 🤣🍟🍔 #JackInTheBox
I don’t always eat burgers.. but when I do, I make sure to make cheesy facial expressions! 🤣🍟🍔 #JackInTheBox 
Tailored meals full of flavour 🔴 slimming 🔴bodybuilding 🔴sports
🔴kiddies 🔴oap 
We have a plan for you 
Make that change today and start the right way 
www.ldnutrition.co.uk

#foodporn #foodprep #westyorkshire #dieting #diet #weightlossjourney #weightloss #bodybuilding #shredded #localbusiness #ldnutrition #healthyfood #healthyeating
Having trouble deciding what to meal prep? We're not! We have a new menu on deck and we are ready to cook for you! Check it out 💻www.fullernutrifuel.com
Having trouble deciding what to meal prep? We're not! We have a new menu on deck and we are ready to cook for you! Check it out 💻www.fullernutrifuel.com
"What Can I Add to Make Less Room for the Bad" - a great advice from @nataliejillfit. - More sleep and a walk to feel more alive. - A couple of good books or podcasts @lewishowes - to get passion and inspiration.
- More water, berries, vegetables, and  gut-loving foods @nourishgoodgut to nourish  your body.
"What Can I Add to Make Less Room for the Bad" - a great advice from @nataliejillfit. - More sleep and a walk to feel more alive. - A couple of good books or podcasts @lewishowes - to get passion and inspiration. - More water, berries, vegetables, and gut-loving foods @nourishgoodgut to nourish your body.
🙌🙌 @shredzone.co
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For more inspirational posts and motivational quotes follow us @shredzone.co❤️.
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Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅.
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#gymlife #gymrat #fit #muscles #gains #sport #health #fitness #fitnessmodel #fitnessaddict #gymnasium #workout #train #training #determination #life #fitbody #healthy #eatclean #exercise #like #follow #share #gym #gymmemes #douevenlift #relationshipgoals #bodybuilding #dieting #shredzone
🙌🙌 @shredzone.co - For more inspirational posts and motivational quotes follow us @shredzone.co❤️. - Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅. - #gymlife  #gymrat  #fit  #muscles  #gains  #sport  #health  #fitness  #fitnessmodel  #fitnessaddict  #gymnasium  #workout  #train  #training  #determination  #life  #fitbody  #healthy  #eatclean  #exercise  #like  #follow  #share  #gym  #gymmemes  #douevenlift  #relationshipgoals  #bodybuilding  #dieting  #shredzone 
Check out this guy @robinphysique
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For more inspirational posts and motivational quotes follow us @shredzone.co❤️.
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Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅.
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#gymlife #gymrat #fit #muscles #gains #sport #health #fitness #fitnessmodel #fitnessaddict #gymnasium #workout #train #training #determination #life #fitbody #healthy #eatclean #exercise #like #follow #share #gym #gymmemes #douevenlift #relationshipgoals #bodybuilding #dieting #shredzone
Check out this guy @robinphysique - For more inspirational posts and motivational quotes follow us @shredzone.co❤️. - Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅. - #gymlife  #gymrat  #fit  #muscles  #gains  #sport  #health  #fitness  #fitnessmodel  #fitnessaddict  #gymnasium  #workout  #train  #training  #determination  #life  #fitbody  #healthy  #eatclean  #exercise  #like  #follow  #share  #gym  #gymmemes  #douevenlift  #relationshipgoals  #bodybuilding  #dieting  #shredzone 
7 steps to win the #FitFrenzyGame:
🎯 1. Enroll in the Game.
🎯 2. Upload "Before" photo.
🎯 3. Submit “Before” pic and get your workout & meal plan. 🎯 4.  Complete Daily Workouts and stick to the recommended Meal Plan
🎯 5. Go through weekly Kick-off challenges. If you fail - you’re out.
🎯 6. Upload "After" photo after 4 weeks.
🎯 7. Enjoy a stronger, slimmer you and get really great prizes!

Hurry up and join now! 3 days left before we will close the enrollment  to @FitFrenzyGame!
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#fitnessmom #fitnessfashion #healthtips #weightlosssurgery #fitnessquote #healthyme #workoutoftheday #absworkout #workoutdone #workoutgear #fitnessboy #workoutclothes #motivations #fatburning #workoutfit #workoutbody #fitnessblog #fatness #healthytips #losefat #workoutroutine #fitnesstime #transformations #weightlosshelp #beachbodychallenge #workoutmode  #lossweight #weightlost #weightlosssuccess
7 steps to win the #FitFrenzyGame : 🎯 1. Enroll in the Game. 🎯 2. Upload "Before" photo. 🎯 3. Submit “Before” pic and get your workout & meal plan. 🎯 4.  Complete Daily Workouts and stick to the recommended Meal Plan 🎯 5. Go through weekly Kick-off challenges. If you fail - you’re out. 🎯 6. Upload "After" photo after 4 weeks. 🎯 7. Enjoy a stronger, slimmer you and get really great prizes! Hurry up and join now! 3 days left before we will close the enrollment to @FitFrenzyGame! . . . . #fitnessmom  #fitnessfashion  #healthtips  #weightlosssurgery  #fitnessquote  #healthyme  #workoutoftheday  #absworkout  #workoutdone  #workoutgear  #fitnessboy  #workoutclothes  #motivations  #fatburning  #workoutfit  #workoutbody  #fitnessblog  #fatness  #healthytips  #losefat  #workoutroutine  #fitnesstime  #transformations  #weightlosshelp  #beachbodychallenge  #workoutmode  #lossweight  #weightlost  #weightlosssuccess 
Hoy si que me cogí la merienda👏👏
Maxitortita croissant york y queso con cecina y queso de cabra 🔝🔝🔝 ahora a seguir currando, que ya tengo una ganas de ver a mis bollines 😍😍
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#fit #fitness #fitnesfood #fitlover #fitlive #adelgazar #flexibledieting #fitnessmodel #fitnessmotivation #transformacion #abs #iifym #dieta #dieting #cocinafit #cocinasana #comidasaludable #comidasana #comidasanayrica #comidafit #comidafitness #saludable #vidasaludable #vidaactiva #vidafitness #vidafit #instafitnes #instafit #macros #estilodevida
Hoy si que me cogí la merienda👏👏 Maxitortita croissant york y queso con cecina y queso de cabra 🔝🔝🔝 ahora a seguir currando, que ya tengo una ganas de ver a mis bollines 😍😍 . . . #fit  #fitness  #fitnesfood  #fitlover  #fitlive  #adelgazar  #flexibledieting  #fitnessmodel  #fitnessmotivation  #transformacion  #abs  #iifym  #dieta  #dieting  #cocinafit  #cocinasana  #comidasaludable  #comidasana  #comidasanayrica  #comidafit  #comidafitness  #saludable  #vidasaludable  #vidaactiva  #vidafitness  #vidafit  #instafitnes  #instafit  #macros  #estilodevida 
💥Should you stretch before working out?💥.
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Walk into any gym up and down the country (or across the world for that matter) and you'll see two groups of people.
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Group number one are the religious stretchers. Foam rolling and stretching themselves foe ages before even looking at a weight.
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And then there's group two. These guys (and girls) head straight for the squat rack, load up the bar and just GO! "Stretching? What's that?", they holler. .
So who's doing it right and who's doing it wrong? Well an article in MASS from @helms3dmj and @gregnuckols answered that exact question. Here's the key points for you to take into consideration.
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If you're training for muscle growth, then static stretching is probably going to limit your performance. Studies showed that people performed fewer reps after doing a series of static stretches before lifting.
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Interestingly, those training for strength saw no difference whether static stretching or not prior to lifting.
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So the long and the short of it is this. Stick to dynamic stretches and a good warmup before you lift. You'll be able to perform at your maximum while also minimising the risk of injury. Stick to the static stretches at the end of your workouts or as part of a separate flexibility and mobility routine.
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#stretch #stretching #stretchitout #workout #workoutwednesday #trainingtime #trainingtips #nutrition #lean #iifym #flexibledieting #ifitfitsyourmacros #mass #dieting #dietplan #nutrition #calories #weightloss #weightlossjourney #weightlossdiary #fatloss #fatlossjourney #ironparadise #muscle #mindset #mealprep #onlinecoach #onlinecoaching
💥Should you stretch before working out?💥. . Walk into any gym up and down the country (or across the world for that matter) and you'll see two groups of people. . Group number one are the religious stretchers. Foam rolling and stretching themselves foe ages before even looking at a weight. . And then there's group two. These guys (and girls) head straight for the squat rack, load up the bar and just GO! "Stretching? What's that?", they holler. . So who's doing it right and who's doing it wrong? Well an article in MASS from @helms3dmj and @gregnuckols answered that exact question. Here's the key points for you to take into consideration. . If you're training for muscle growth, then static stretching is probably going to limit your performance. Studies showed that people performed fewer reps after doing a series of static stretches before lifting. . Interestingly, those training for strength saw no difference whether static stretching or not prior to lifting. . So the long and the short of it is this. Stick to dynamic stretches and a good warmup before you lift. You'll be able to perform at your maximum while also minimising the risk of injury. Stick to the static stretches at the end of your workouts or as part of a separate flexibility and mobility routine. . #stretch  #stretching  #stretchitout  #workout  #workoutwednesday  #trainingtime  #trainingtips  #nutrition  #lean  #iifym  #flexibledieting  #ifitfitsyourmacros  #mass  #dieting  #dietplan  #nutrition  #calories  #weightloss  #weightlossjourney  #weightlossdiary  #fatloss  #fatlossjourney  #ironparadise  #muscle  #mindset  #mealprep  #onlinecoach  #onlinecoaching 
A few supplements to keeps us on track... aka stop us from cheating😉
A few supplements to keeps us on track... aka stop us from cheating😉
back goals🙌 @shredzone.co
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For more inspirational posts and motivational quotes follow us @shredzone.co❤️.
-
Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅.
-
#gymlife #gymrat #fit #muscles #gains #sport #health #fitness #fitnessmodel #fitnessaddict #gymnasium #workout #train #training #determination #life #fitbody #healthy #eatclean #exercise #like #follow #share #gym #gymmemes #douevenlift #relationshipgoals #bodybuilding #dieting #shredzone
back goals🙌 @shredzone.co - For more inspirational posts and motivational quotes follow us @shredzone.co❤️. - Here on our page we think entirely about boosting the self esteem and the quality of life for our followers. Improving the views and outcomes of coincidences✅. - #gymlife  #gymrat  #fit  #muscles  #gains  #sport  #health  #fitness  #fitnessmodel  #fitnessaddict  #gymnasium  #workout  #train  #training  #determination  #life  #fitbody  #healthy  #eatclean  #exercise  #like  #follow  #share  #gym  #gymmemes  #douevenlift  #relationshipgoals  #bodybuilding  #dieting  #shredzone