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💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fatloss.dietplan for more motivating transformations!
Model cred: @makeup4mandy
Tag two friends on their fitness journey for motivation!
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#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss.dietplan for more motivating transformations! Model cred: @makeup4mandy Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
💥Portable Protein Snacks💥
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🍔The benefits of protein are numerous: keeps you filling fuller longer. requires more energy to digest, helps build lean muscle mass,  not to mention the benefits to retaining muscle as we age,  bone health and injury recovery.
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🌮But we are all busy people and seem to be on the go 24/7 and sometimes getting our protein in can be difficult.
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🌯Good news here is that you can get your protein in while you are on the go. And many of these you can actually find in many airports if you are in a real pinch
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🥓Now let’s be really clear here - nothing beats being able to cook up your favorite chicken or fish recipe at home, but these options are great in a pinch for busy people
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🍜Greek yogurt - Comes in a single serve container, so all you need is a plastic spoon!
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🦑Protein Bar - Protein Bars can have 20+ grams of protein, but you want to be careful of the calories.  There are a ton of varieties out there - find the one that fits your nutritional guidelines
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🦎Jerky - Usually comes in a resealable pouch and in many different varieties.  Can pack 9 grams of protein per ounce!
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🦋Non fat Cottage Cheese - These single serve sizes contains 10 grams of protein per serving. -
🦈Protein Shake - Measure out your powder and, keep it in a shaker bottle, and just add water and shake.  Most protein powders will have at least 20 grams of protein per scoop.  There are a million varieties and flavors at all price ranges.
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Tuna Packets - Contains anywhere 🐠from 10-20 grams depending on the size. -
🐝String cheese - Each stick of string cheese brings with it about 7 grams of protein
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🐧Hard boiled eggs - Peel them and dump them in a zip lock bag.  Each whole egg contains about 6 grams of protein and a crap ton of nutritional goodness
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🐁A piece of chicken in a zip lock bag - This is how I roll all the time.  I literally cut up a piece of chicken, put it in a zip lock bag and off I go.
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🐿You can make your life even easier by getting one of those small portable insulated lunch bags with an icepack and you are good to go for hours
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➡️Whats your favorite protein snack?
💥Portable Protein Snacks💥 - 🍔The benefits of protein are numerous: keeps you filling fuller longer. requires more energy to digest, helps build lean muscle mass, not to mention the benefits to retaining muscle as we age, bone health and injury recovery. - 🌮But we are all busy people and seem to be on the go 24/7 and sometimes getting our protein in can be difficult. - 🌯Good news here is that you can get your protein in while you are on the go. And many of these you can actually find in many airports if you are in a real pinch - 🥓Now let’s be really clear here - nothing beats being able to cook up your favorite chicken or fish recipe at home, but these options are great in a pinch for busy people - 🍜Greek yogurt - Comes in a single serve container, so all you need is a plastic spoon! - 🦑Protein Bar - Protein Bars can have 20+ grams of protein, but you want to be careful of the calories. There are a ton of varieties out there - find the one that fits your nutritional guidelines - 🦎Jerky - Usually comes in a resealable pouch and in many different varieties. Can pack 9 grams of protein per ounce! - 🦋Non fat Cottage Cheese - These single serve sizes contains 10 grams of protein per serving. - 🦈Protein Shake - Measure out your powder and, keep it in a shaker bottle, and just add water and shake. Most protein powders will have at least 20 grams of protein per scoop. There are a million varieties and flavors at all price ranges. - Tuna Packets - Contains anywhere 🐠from 10-20 grams depending on the size. - 🐝String cheese - Each stick of string cheese brings with it about 7 grams of protein - 🐧Hard boiled eggs - Peel them and dump them in a zip lock bag. Each whole egg contains about 6 grams of protein and a crap ton of nutritional goodness - 🐁A piece of chicken in a zip lock bag - This is how I roll all the time. I literally cut up a piece of chicken, put it in a zip lock bag and off I go. - 🐿You can make your life even easier by getting one of those small portable insulated lunch bags with an icepack and you are good to go for hours - ➡️Whats your favorite protein snack?
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
.
Check out @fitlifeweightloss for more motivating transformations!
Model cred: @rachael_davidson
Tag two friends on their fitness journey for motivation!
__________________________________________
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fitlifeweightloss for more motivating transformations! Model cred: @rachael_davidson Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
Our #100daysfitnesschallenge continues this second week. . .  Watch full video on YouTube or Facebook 
Music "Get Loose" by Lecrae & Trip Lee (I don't own rights). .Video credit @biomaxmedia 
Treat your body right always. Eat right and keep fit and never forget to stretch and rest abundantly.

Please follow all our social media pages and don't forget to subscribe to our YouTube channel.

If you haven't gotten your meal plan, DM us your email address on social media 
IG: @didifitofficial
FB: www.facebook.com/didifitofficial 
Email: didifitofficial@gmail.com

Power to us all
We can!!!! #100daysfitnesschallenge #Fitspo #fitspiration #weightwatchers #cardioforweightloss #fitnessmotivation #girlswholift #womenwholift #fitnesscamp #fitfam #shreddergang #teamfit #fitwomen #fitmomsclub #fitmom #fatlossmotivation #weightlossmotivation #didifitofficial #fitclub
Our #100daysfitnesschallenge  continues this second week. . . Watch full video on YouTube or Facebook Music "Get Loose" by Lecrae & Trip Lee (I don't own rights). .Video credit @biomaxmedia Treat your body right always. Eat right and keep fit and never forget to stretch and rest abundantly. Please follow all our social media pages and don't forget to subscribe to our YouTube channel. If you haven't gotten your meal plan, DM us your email address on social media IG: @didifitofficial FB: www.facebook.com/didifitofficial Email: didifitofficial@gmail.com Power to us all We can!!!! #100daysfitnesschallenge  #Fitspo  #fitspiration  #weightwatchers  #cardioforweightloss  #fitnessmotivation  #girlswholift  #womenwholift  #fitnesscamp  #fitfam  #shreddergang  #teamfit  #fitwomen  #fitmomsclub  #fitmom  #fatlossmotivation  #weightlossmotivation  #didifitofficial  #fitclub 
You can make it at chipotle! Depending on your goals you can eat there for fat loss or muscle gain! @pohlenfitness made an amazing post with this!
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#Repost @pohlenfitness with @get_repost
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💥CHIPOTLE FAT LOSS AND MUSCLE GAIN MEAL💥
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🚀Here’s a repost from a while back but I think it’s good to bring up again 😊 I could have taken a better picture to show the difference in the size of the bowl but the ingredients are listed above 😋 All nutrition info comes straight from the website.
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🥒This post is supposed to be simple and straightforward so you can take the guessing out of the game 🤷🏽‍♂️ If you are trying to lose weight, eat fewer calories with nutrient dense foods and lots of protein. Goal is to build muscle? Then eat more calories, a bunch of nutrient dense foods, and emphasize protein.
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🍎Yeah yeah I know, the lettuce bowl is super super boring 🙈 It still tastes good and makes it a whole lot easier to stay in a deficit though. Not to mention, doubling up the protein is well worth the extra couple dollars 🐷 Try new things with it. Maybe substitute guac instead of cheese, add beans, etc pending on your macro targets 👌🏽
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⏱On the other end of things you have the burrito bowl. Load it up with double meat, rice, and all the goodies. TIP: If you're goal is muscle gain, always ALWAYS order a bowl :) You get ⬆️ food.
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⛵️I hope these options give you a better idea of what to order based off your current goals. Let me know your go-to meal at Chipotle in the comments :)
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☺️As always, any questions leave em below 💪🏽 thank you so much.
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#chipotle #bulking #cutting #chipotlegainz #eatingout #dieting #caloriecounting #iifym #flexiblediet #flexibledieting #calories #mealprep #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #weightlossmotivation #weightlossstory #weightlossdiary #instafit #fitspo #fitspiration
You can make it at chipotle! Depending on your goals you can eat there for fat loss or muscle gain! @pohlenfitness made an amazing post with this! ・・・ #Repost  @pohlenfitness with @get_repost ・・・ 💥CHIPOTLE FAT LOSS AND MUSCLE GAIN MEAL💥 - 🚀Here’s a repost from a while back but I think it’s good to bring up again 😊 I could have taken a better picture to show the difference in the size of the bowl but the ingredients are listed above 😋 All nutrition info comes straight from the website. - 🥒This post is supposed to be simple and straightforward so you can take the guessing out of the game 🤷🏽‍♂️ If you are trying to lose weight, eat fewer calories with nutrient dense foods and lots of protein. Goal is to build muscle? Then eat more calories, a bunch of nutrient dense foods, and emphasize protein. - 🍎Yeah yeah I know, the lettuce bowl is super super boring 🙈 It still tastes good and makes it a whole lot easier to stay in a deficit though. Not to mention, doubling up the protein is well worth the extra couple dollars 🐷 Try new things with it. Maybe substitute guac instead of cheese, add beans, etc pending on your macro targets 👌🏽 - ⏱On the other end of things you have the burrito bowl. Load it up with double meat, rice, and all the goodies. TIP: If you're goal is muscle gain, always ALWAYS order a bowl :) You get ⬆️ food. - ⛵️I hope these options give you a better idea of what to order based off your current goals. Let me know your go-to meal at Chipotle in the comments :) - ☺️As always, any questions leave em below 💪🏽 thank you so much. . . . . . #chipotle  #bulking  #cutting  #chipotlegainz  #eatingout  #dieting  #caloriecounting  #iifym  #flexiblediet  #flexibledieting  #calories  #mealprep  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #weightlossmotivation  #weightlossstory  #weightlossdiary  #instafit  #fitspo  #fitspiration 
Learning the body is the first step to mastering it
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Chazlewis2010@gmail.com
SC:clewis002
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#personaltrainer #fitness #gym #weightloss #fatloss ##musclegain #strengthandconditioning #athlete #athletictraining #bodybuilding #bodybuildingmotivation #fatlossmotivation #muscleanatomy #anatomy
Monday morning rituals include a weigh in. I am trying to avoid weighing in as much as I used too (I weighed myself daily before) because my weight can fluctuate so much in a day. This week I am down 1.9kg! My biggest change would be less takeaway and more home cooked meals - thanks to my amazing partner who has been so helpful ✨
Monday morning rituals include a weigh in. I am trying to avoid weighing in as much as I used too (I weighed myself daily before) because my weight can fluctuate so much in a day. This week I am down 1.9kg! My biggest change would be less takeaway and more home cooked meals - thanks to my amazing partner who has been so helpful ✨
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
.
Check out @fatloss_fitplan for more motivating transformations!
Model cred: @rachael_davidson
Tag two friends on their fitness journey for motivation!
__________________________________________
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss_fitplan for more motivating transformations! Model cred: @rachael_davidson Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
💥THE INS AND OUTS OF MEAL PREP💥
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🐩People tell me they don't like to cook. People also tell me that they gave up on their nutrition because they felt such a burden whenever it was time to food prep. Let's get this straight: You do NOT have to meal prep in order to succeed with weight loss.
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🐠Meal prepping can be frustrating. You have to put in a lot of time probably during your Sundays (your day to rest) to throw together a weeks worth of food. Not to mention if you're anything like me, you're cooking skills may be very substandard 😉
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🐲Possibly the biggest benefit of preparing your meals though is when you get home from work and feel like doing nothing. Instead of going for some quick snacks to tide you over before you start dinner, you already have food waiting for you in the fridge. Irregular eating happens far less when you have cooked food available.
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💰Cooking your own meals is also much more cost effective than regularly eating out. You're also more likely to incorporate high quality foods into your diet.
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🍿To sum it all up: Meal prepping is great. Having food readily available whenever you need it is beneficial for many reasons. Just don't let people ever tell you the only way to reach your goals is to meal prep. Because it's not. Find something that works for you that you can keep doing consistently 💪🏽
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.Repost @pohlenfitness .
#mealprepsunday #mealplan #mealplanning #mealprepideas #foodprepsunday #nutritioncoaching 
#mealprep #prepping #foodprep #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #weightlossmotivation #weightlossstory #weightlossdiary #fitness #fitfam #instafit #fitspo #fitspiration #fitnessaddicted #fitnesscoach #pohlenfitness
💥THE INS AND OUTS OF MEAL PREP💥 - 🐩People tell me they don't like to cook. People also tell me that they gave up on their nutrition because they felt such a burden whenever it was time to food prep. Let's get this straight: You do NOT have to meal prep in order to succeed with weight loss. - 🐠Meal prepping can be frustrating. You have to put in a lot of time probably during your Sundays (your day to rest) to throw together a weeks worth of food. Not to mention if you're anything like me, you're cooking skills may be very substandard 😉 - 🐲Possibly the biggest benefit of preparing your meals though is when you get home from work and feel like doing nothing. Instead of going for some quick snacks to tide you over before you start dinner, you already have food waiting for you in the fridge. Irregular eating happens far less when you have cooked food available. - 💰Cooking your own meals is also much more cost effective than regularly eating out. You're also more likely to incorporate high quality foods into your diet. - 🍿To sum it all up: Meal prepping is great. Having food readily available whenever you need it is beneficial for many reasons. Just don't let people ever tell you the only way to reach your goals is to meal prep. Because it's not. Find something that works for you that you can keep doing consistently 💪🏽 . . . .Repost @pohlenfitness . #mealprepsunday  #mealplan  #mealplanning  #mealprepideas  #foodprepsunday  #nutritioncoaching  #mealprep  #prepping  #foodprep  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #weightlossmotivation  #weightlossstory  #weightlossdiary  #fitness  #fitfam  #instafit  #fitspo  #fitspiration  #fitnessaddicted  #fitnesscoach  #pohlenfitness 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
.
Check out @fatloss.dietplan for more motivating transformations!
Model cred: @mybigfatbypass
Tag two friends on their fitness journey for motivation!
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#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss.dietplan for more motivating transformations! Model cred: @mybigfatbypass Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
.
Check out @fitlifeweightloss for more motivating transformations!
Model cred: @mygirlishwhims
Tag two friends on their fitness journey for motivation!
__________________________________________
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fitlifeweightloss for more motivating transformations! Model cred: @mygirlishwhims Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
Lift More Lose More
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The FREE challenge •
@pete_crawshaw and myself are giving you the unique opportunity to learn from us completely free for 1 week
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This is for anyone of any level wanting to get.........
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Stronger •
Fitter •
Leaner
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This will all take place in a private Facebook group and each day we will be setting you different educational tasks and challenges •
Pete will be covering....
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lifting technique on the main lifts (deadlift / squat / bench press )
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fitness tests on various equipment
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technique guidance and feedback based on your lift videos
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I shall be covering
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creating a deficit that will not only ensure fat loss, but also fuelling your workouts
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total calorie and protein targets for strength gain and fat loss
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basic daily meal structure for those not wanting to count calories
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How to get amazing results whilst still having a life and eating the foods you enjoy •
How to boost your results away from the gym
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other hints and tips I use with my fat loss clients •
To be part of this amazing opportunity to work with TWO specialists in their separate fields, please...
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Click the link in my bio and request to join the group
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We shall add everyone later next week •
Can’t wait to get started
Lift More Lose More • The FREE challenge • @pete_crawshaw and myself are giving you the unique opportunity to learn from us completely free for 1 week • This is for anyone of any level wanting to get......... • Stronger • Fitter • Leaner • This will all take place in a private Facebook group and each day we will be setting you different educational tasks and challenges • Pete will be covering.... • lifting technique on the main lifts (deadlift / squat / bench press ) • fitness tests on various equipment • technique guidance and feedback based on your lift videos • I shall be covering • creating a deficit that will not only ensure fat loss, but also fuelling your workouts • total calorie and protein targets for strength gain and fat loss • basic daily meal structure for those not wanting to count calories • How to get amazing results whilst still having a life and eating the foods you enjoy • How to boost your results away from the gym • other hints and tips I use with my fat loss clients • To be part of this amazing opportunity to work with TWO specialists in their separate fields, please... • Click the link in my bio and request to join the group • We shall add everyone later next week • Can’t wait to get started
Hydrating 💦 trying to be super good today. My PT advised I’m not drinking enough if that can be believed as trust me I drink a lot. So today is all about the hydration #weightlossjourney #weightloss #weightlossmotivation #fattofit #fatloss #fatlossjourney #fatlossmotivation #fitness #fitnessjourney #hydration #myprotein #needmorebottles #drinking #curvyfit #plussizefitness #motivation #dedication #determined #goals #weighdaytomorrow #squash
Read and save this post from @marcinevin ↗️ If you don’t already, I highly advise you to give her a follow 👌🏽
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✨How To Get 25 Grams of Protein✨
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Whether your goal is to build muscle, lose fat, improve your health, or  have more energy, eating a sufficient amount protein will help you get there. Protein helps you recover from workouts, get full and stay full for longer, maintain muscle when dieting or as you age, stabilize blood sugar, and regulate hormones. 
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But despite its numerous benefits, I find that most people aren’t eating nearly enough. A good amount to shoot for is anywhere from .7-1 g per pound of bodyweight, or goal bodyweight if you have a significant amount of weigh to lose. 
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It’s also a good idea to eat a good sized serving with each of your main meals. I usually suggest at least 20-30 grams, which again, many people seem to struggle to hit that amount. I’ve lost count of the number of times someone has told me they ate 1 egg for breakfast. Sorry, but if you want to reduce hunger and sustain your energy for hours, you’re gonna want more than that. 
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Here’s a list of good sources of protein that you can include with any meal or snack. I chose to use the amount of 25 grams since it’s right in the middle of the 20-30 gram range that I recommend. 
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Do note that these are estimates and may not be 100% precise, as amounts of protein will sometimes vary between brands. But it’s a good starting point. 
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If you struggle to know what to eat to hit your protein total, save this post as a go to reference! .
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#protein #musclebuildingfoods #gains #muscle #musclebuilding ##fatloss #fatlosslossjourney #fatlossmotivation  #diet #dieting #diettips #weightloss #weightlossmotivation #weightlossjourney #fitness #fitnessmotivation #calories #flexibledieting #iifym #calories #diet #dietplan #healthyeating #healthydiet #hunger #satiety
Read and save this post from @marcinevin ↗️ If you don’t already, I highly advise you to give her a follow 👌🏽 ・・・ ✨How To Get 25 Grams of Protein✨ # Whether your goal is to build muscle, lose fat, improve your health, or  have more energy, eating a sufficient amount protein will help you get there. Protein helps you recover from workouts, get full and stay full for longer, maintain muscle when dieting or as you age, stabilize blood sugar, and regulate hormones. # But despite its numerous benefits, I find that most people aren’t eating nearly enough. A good amount to shoot for is anywhere from .7-1 g per pound of bodyweight, or goal bodyweight if you have a significant amount of weigh to lose. # It’s also a good idea to eat a good sized serving with each of your main meals. I usually suggest at least 20-30 grams, which again, many people seem to struggle to hit that amount. I’ve lost count of the number of times someone has told me they ate 1 egg for breakfast. Sorry, but if you want to reduce hunger and sustain your energy for hours, you’re gonna want more than that. # Here’s a list of good sources of protein that you can include with any meal or snack. I chose to use the amount of 25 grams since it’s right in the middle of the 20-30 gram range that I recommend. # Do note that these are estimates and may not be 100% precise, as amounts of protein will sometimes vary between brands. But it’s a good starting point. # If you struggle to know what to eat to hit your protein total, save this post as a go to reference! . . . #protein  #musclebuildingfoods  #gains  #muscle  #musclebuilding  ##fatloss  #fatlosslossjourney  #fatlossmotivation   #diet  #dieting  #diettips  #weightloss  #weightlossmotivation  #weightlossjourney  #fitness  #fitnessmotivation  #calories  #flexibledieting  #iifym  #calories  #diet  #dietplan  #healthyeating  #healthydiet  #hunger  #satiety 
Great busy week here @weights_for_soul. Short video to sum it up.
By the way, have you downloaded me FREE fun workout yet? Everyone gets a FREE fitness e-book as a bonus:

https://hello.weightsforsoul.co.uk/homeworkout/

#weightsforsoul #bestworkoutintown #wemakeditnessfun
Great busy week here @weights_for_soul. Short video to sum it up. By the way, have you downloaded me FREE fun workout yet? Everyone gets a FREE fitness e-book as a bonus: https://hello.weightsforsoul.co.uk/homeworkout/ #weightsforsoul  #bestworkoutintown  #wemakeditnessfun 
You shouldn't deny yourself all the things you like. If you give up all the tasty goodness and only go for lettuce, how long will you keep it up? A change of "diet" (god I hate that word) should be a lifestyle, not an endurance race... I don't have a "cheat day". I do go out and have a beer with friends or eat a cookie when someone presents it when I'm visiting them. I don't have a list of demands when dining with others. I'm just very mindful and aware of what I eat or drink and what I do.

Some examples: * I will eat some peanuts or crisps when they're on the table. I just won't clean out the whole container. * If there's a choice between greasy of healthy snacks I'll probably go for the healthy ones (mostly because I like cauliflower more than crisps). * I'll have A beer with friends. I won't empty the whole friggin' keg!

And maybe most importantly: If I know I'm gonna cheat, I work around that. Meaning I'll watch portions and excercise more the days before and after.
You shouldn't deny yourself all the things you like. If you give up all the tasty goodness and only go for lettuce, how long will you keep it up? A change of "diet" (god I hate that word) should be a lifestyle, not an endurance race... I don't have a "cheat day". I do go out and have a beer with friends or eat a cookie when someone presents it when I'm visiting them. I don't have a list of demands when dining with others. I'm just very mindful and aware of what I eat or drink and what I do. Some examples: * I will eat some peanuts or crisps when they're on the table. I just won't clean out the whole container. * If there's a choice between greasy of healthy snacks I'll probably go for the healthy ones (mostly because I like cauliflower more than crisps). * I'll have A beer with friends. I won't empty the whole friggin' keg! And maybe most importantly: If I know I'm gonna cheat, I work around that. Meaning I'll watch portions and excercise more the days before and after.
Mobility Sundays! - Quads
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...Free up your legs for better leg training, squats, deadlifts, leg and knee health, and general activity... .
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Your quads, as well as extending the legs, are responsible for the traction of your knees so if one is 'out of whack' and tighter than the other (or bigger due to bad exercise technique) this can contribute to knee tightness and pain from a joint that is 'miss- grooving'.
Freeing up the whole leg, such as the inner thighs, quad muscles, calves, hamstrings and glutes will actually free up your hip joint as well, allowing for better movement during exercise and muscle activation - the result is better lower body health and gains! .
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HOW TO?
Use a foam roller on the front of the upper part of legs starting from your hip to just before your knee. Spend 2 minutes on each leg. If it hurts you're doing it right! 
To an extent... If it feels wrong it probably is.
Mobility Sundays! - Quads . . ...Free up your legs for better leg training, squats, deadlifts, leg and knee health, and general activity... . . Your quads, as well as extending the legs, are responsible for the traction of your knees so if one is 'out of whack' and tighter than the other (or bigger due to bad exercise technique) this can contribute to knee tightness and pain from a joint that is 'miss- grooving'. Freeing up the whole leg, such as the inner thighs, quad muscles, calves, hamstrings and glutes will actually free up your hip joint as well, allowing for better movement during exercise and muscle activation - the result is better lower body health and gains! . . HOW TO? Use a foam roller on the front of the upper part of legs starting from your hip to just before your knee. Spend 2 minutes on each leg. If it hurts you're doing it right! To an extent... If it feels wrong it probably is.
💥THE INS AND OUTS OF MEAL PREP💥
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🐩People tell me they don't like to cook. People also tell me that they gave up on their nutrition because they felt such a burden whenever it was time to food prep. Let's get this straight: You do NOT have to meal prep in order to succeed with weight loss.
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🐠Meal prepping can be frustrating. You have to put in a lot of time probably during your Sundays (your day to rest) to throw together a weeks worth of food. Not to mention if you're anything like me, you're cooking skills may be very substandard 😉
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🐲Possibly the biggest benefit of preparing your meals though is when you get home from work and feel like doing nothing. Instead of going for some quick snacks to tide you over before you start dinner, you already have food waiting for you in the fridge. Irregular eating happens far less when you have cooked food available.
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💰Cooking your own meals is also much more cost effective than regularly eating out. You're also more likely to incorporate high quality foods into your diet.
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🍿To sum it all up: Meal prepping is great. Having food readily available whenever you need it is beneficial for many reasons. Just don't let people ever tell you the only way to reach your goals is to meal prep. Because it's not. Find something that works for you that you can keep doing consistently 💪🏽
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#mealprepsunday #mealplan #mealplanning #mealprepideas #foodprepsunday #nutritioncoaching 
#mealprep #prepping #foodprep #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #weightlossmotivation #weightlossstory #weightlossdiary #fitness #fitfam #instafit #fitspo #fitspiration #fitnessaddicted #fitnesscoach #pohlenfitness
💥THE INS AND OUTS OF MEAL PREP💥 - 🐩People tell me they don't like to cook. People also tell me that they gave up on their nutrition because they felt such a burden whenever it was time to food prep. Let's get this straight: You do NOT have to meal prep in order to succeed with weight loss. - 🐠Meal prepping can be frustrating. You have to put in a lot of time probably during your Sundays (your day to rest) to throw together a weeks worth of food. Not to mention if you're anything like me, you're cooking skills may be very substandard 😉 - 🐲Possibly the biggest benefit of preparing your meals though is when you get home from work and feel like doing nothing. Instead of going for some quick snacks to tide you over before you start dinner, you already have food waiting for you in the fridge. Irregular eating happens far less when you have cooked food available. - 💰Cooking your own meals is also much more cost effective than regularly eating out. You're also more likely to incorporate high quality foods into your diet. - 🍿To sum it all up: Meal prepping is great. Having food readily available whenever you need it is beneficial for many reasons. Just don't let people ever tell you the only way to reach your goals is to meal prep. Because it's not. Find something that works for you that you can keep doing consistently 💪🏽 . . . . . #mealprepsunday  #mealplan  #mealplanning  #mealprepideas  #foodprepsunday  #nutritioncoaching  #mealprep  #prepping  #foodprep  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #weightlossmotivation  #weightlossstory  #weightlossdiary  #fitness  #fitfam  #instafit  #fitspo  #fitspiration  #fitnessaddicted  #fitnesscoach  #pohlenfitness 
As I sit here reading my personal trainer manual on the protocols for physiological assessments, I can’t help but think about all the “somedays” I hear. “Someday I’ll get back in shape.” “Someday I’ll start eating healthier.” “Someday I’ll join your accountability group.” Does that sound familiar? Maybe you’ve said those things to yourself before. I know I have 🙋🏼‍♀️.
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But “someday” is a dangerous word. It gives you an out, an excuse to never to do something. It can paralyze you. Think about that for a minute.
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But what if I told you that you can change your perspective? Instead of “someday” use “today.” “Today I will get back into shape.” “Today I will eat healthier.” “Today I will tell Amanda I want to join her team.” See how different that sounds? How empowering it is to take control of your health and your life?
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You can change your life and you can start today. You can go from wishing to doing. ❤️
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#bcbgo #healthgoals #journeytofit #purposefilledlife #positiveaffirmations #youareworthit #believeinyou #youcandothis #momhustle #fitmomof2 #healthymama #momofgirls #fitnessformoms #fitfamilylife #momfitnessjourney #fatlossmotivation #fitnessquotes #lifestylechanges #gethealthy #livehealthy #healthyhabits
As I sit here reading my personal trainer manual on the protocols for physiological assessments, I can’t help but think about all the “somedays” I hear. “Someday I’ll get back in shape.” “Someday I’ll start eating healthier.” “Someday I’ll join your accountability group.” Does that sound familiar? Maybe you’ve said those things to yourself before. I know I have 🙋🏼‍♀️. _ But “someday” is a dangerous word. It gives you an out, an excuse to never to do something. It can paralyze you. Think about that for a minute. _ But what if I told you that you can change your perspective? Instead of “someday” use “today.” “Today I will get back into shape.” “Today I will eat healthier.” “Today I will tell Amanda I want to join her team.” See how different that sounds? How empowering it is to take control of your health and your life? _ You can change your life and you can start today. You can go from wishing to doing. ❤️ _ _ _ _ _ _ #bcbgo  #healthgoals  #journeytofit  #purposefilledlife  #positiveaffirmations  #youareworthit  #believeinyou  #youcandothis  #momhustle  #fitmomof2  #healthymama  #momofgirls  #fitnessformoms  #fitfamilylife  #momfitnessjourney  #fatlossmotivation  #fitnessquotes  #lifestylechanges  #gethealthy  #livehealthy  #healthyhabits 
🤠I hated doing chores growing up.
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🤠The house I lived in wasn’t truly “mine.” I didn’t buy it. So keeping up with it seemed like a huge task. And I hated it. Nowadays though, chores around the house do not seem as painful of a task. Because I want to do them. I live in my own place. So it’s on me to do them. So my approach is much different than it used to be.
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🤠How is this different from our fitness goals? If we make them a chore...a nuisance...a rain on the parade of Xbox and a social life they’ll be approached like that when we attempt to do it. The job will be done half ass.
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🤠I know some people hate it no matter what you do. But the mindset has to facilitate routine or else it’ll just be looked at as an annoying task!
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#powerlifting #lifting #strength #training #damicofitness #motivation #onlinebusiness #fitness #instafit #instafitness #onlinecoach #trainingmotivation #personaltrainer #coach #physique #bodybuilding #squat #deadlift #bench #rps #usapl #fatloss #fatlossmotivation #trainer #ironaddict #fitnessaddict #fitspo #precisionnutrition
🤠I hated doing chores growing up. < 🤠The house I lived in wasn’t truly “mine.” I didn’t buy it. So keeping up with it seemed like a huge task. And I hated it. Nowadays though, chores around the house do not seem as painful of a task. Because I want to do them. I live in my own place. So it’s on me to do them. So my approach is much different than it used to be. < 🤠How is this different from our fitness goals? If we make them a chore...a nuisance...a rain on the parade of Xbox and a social life they’ll be approached like that when we attempt to do it. The job will be done half ass. < 🤠I know some people hate it no matter what you do. But the mindset has to facilitate routine or else it’ll just be looked at as an annoying task! ___________________________________ #powerlifting  #lifting  #strength  #training  #damicofitness  #motivation  #onlinebusiness  #fitness  #instafit  #instafitness  #onlinecoach  #trainingmotivation  #personaltrainer  #coach  #physique  #bodybuilding  #squat  #deadlift  #bench  #rps  #usapl  #fatloss  #fatlossmotivation  #trainer  #ironaddict  #fitnessaddict  #fitspo  #precisionnutrition 
Blueberry & Raspberry Cream Smoothie
12 oz coconut milk.
1 handful frozen blueberries.
1 handful frozen raspberries.
1 frozen banana.
1 scoop vanilla Sunwarrior protein.
Blend and enjoy!
@sunwarriortribe .
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We stock a wide variety of vegan products on our website www.mycoresupplements.ie
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#Sunwarrior #vegan #veganprotein #plantbased #plantbasedprotein #plantbaseddiet #vegetarian #pescatarian #nuzest #veganrecipes #veganfood #fit #fitness #fitfam #fatlossmotivation  #corkfitfam #dublinfitfam #strength  #nutrition #irishfitfam  #health #healthyeating  #weightloss #fatloss #galwayfitfam  #protein #limerickfitfam  #gaa #navan #letterkenny
Blueberry & Raspberry Cream Smoothie 12 oz coconut milk. 1 handful frozen blueberries. 1 handful frozen raspberries. 1 frozen banana. 1 scoop vanilla Sunwarrior protein. Blend and enjoy! @sunwarriortribe . . We stock a wide variety of vegan products on our website www.mycoresupplements.ie . . . . #Sunwarrior  #vegan  #veganprotein  #plantbased  #plantbasedprotein  #plantbaseddiet  #vegetarian  #pescatarian  #nuzest  #veganrecipes  #veganfood  #fit  #fitness  #fitfam  #fatlossmotivation  #corkfitfam  #dublinfitfam  #strength  #nutrition  #irishfitfam  #health  #healthyeating  #weightloss  #fatloss  #galwayfitfam  #protein  #limerickfitfam  #gaa  #navan  #letterkenny 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fatloss_fitplan for more motivating transformations!
Model cred: @getfitwjessica
Tag two friends on their fitness journey for motivation!
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#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss_fitplan for more motivating transformations! Model cred: @getfitwjessica Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fitlifeweightloss for more motivating transformations!
Model cred: @followpaula
Tag two friends on their fitness journey for motivation!
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#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fitlifeweightloss for more motivating transformations! Model cred: @followpaula Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fatloss.dietplan for more motivating transformations!
Model cred: @anewhealthyme
Tag two friends on their fitness journey for motivation!
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#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss.dietplan for more motivating transformations! Model cred: @anewhealthyme Tag two friends on their fitness journey for motivation! __________________________________________ #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts 
CARBS🤤... that is all..
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Okay so to make this as simple as possible, (seeing as the fitness industry can be such a confusing place). As you probably have already heard me say, you don't need to cut out carbs in order to lose fat.🤗
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Now the way we process them differs from person to person. Some can handle them well, where others struggle. So if you are the type of person that puts weight on as soon as you eat a potato, limiting them or timing them for after your workouts may be best.👌🏻
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However, please do not get confused with what type of carbohydrates you should be eating.
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As you can see from the info graph we have complex and simple carbs. Complex is where you want to get your carbohydrates from 95% of the time.
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Why??
1️⃣ They're high in fiber
2️⃣ They're slow to digest, helping us control blood sugar
3️⃣ Loaded with vitamins and minerals
4️⃣ They're satisfying, helping us control appetite
-- So for example:
- Store bought while wheat bread
- Quaker quick oats
- While wheat pasta
- Whole grain crackers
- Brown rice
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So to sum up, carbs are NOT bad for you if you have the right types. (Stay away from the crap 95% of the time) But remember, this does not mean you can eat all you want like a buffet. These types of foods are still dense in nutrients which means it can be easy to overeat.👊🏻
CARBS🤤... that is all.. -- Okay so to make this as simple as possible, (seeing as the fitness industry can be such a confusing place). As you probably have already heard me say, you don't need to cut out carbs in order to lose fat.🤗 -- Now the way we process them differs from person to person. Some can handle them well, where others struggle. So if you are the type of person that puts weight on as soon as you eat a potato, limiting them or timing them for after your workouts may be best.👌🏻 -- However, please do not get confused with what type of carbohydrates you should be eating. -- As you can see from the info graph we have complex and simple carbs. Complex is where you want to get your carbohydrates from 95% of the time. -- Why?? 1️⃣ They're high in fiber 2️⃣ They're slow to digest, helping us control blood sugar 3️⃣ Loaded with vitamins and minerals 4️⃣ They're satisfying, helping us control appetite -- So for example: - Store bought while wheat bread - Quaker quick oats - While wheat pasta - Whole grain crackers - Brown rice -- So to sum up, carbs are NOT bad for you if you have the right types. (Stay away from the crap 95% of the time) But remember, this does not mean you can eat all you want like a buffet. These types of foods are still dense in nutrients which means it can be easy to overeat.👊🏻
Repost @oconnor1283 ・・・
A HUGE thank you to the guys and gals @mycoresupplements  for hooking me up with the delicious All Nutrition Whey protein the chocolate flavour is unbelievably tastey and their so good they even threw in a free shaker musli bar and a sachet of the PhD advanced mass & strength. This bulk just got a hole lot easier and nicer. Be sure to check them out guys support our own cork lads and local businesses. They also delivered within the hour!!!!! Discount code to be posted soon!!!!!! .
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#allnutrition #whey #bulkingseason  #prep #glutenfree

#fit #fitness #fitfam #fatlossmotivation #gains #muscle #corkfitfam #dublinfitfam #strength #supplements #nutrition #irishfitfam #corkcity #Ireland #health #healthyeating #bodybuilding #dundalk #galwayfitfam  #gym #protein #limerickfitfam  #gaa #ucc #workout
Repost @oconnor1283 ・・・ A HUGE thank you to the guys and gals @mycoresupplements for hooking me up with the delicious All Nutrition Whey protein the chocolate flavour is unbelievably tastey and their so good they even threw in a free shaker musli bar and a sachet of the PhD advanced mass & strength. This bulk just got a hole lot easier and nicer. Be sure to check them out guys support our own cork lads and local businesses. They also delivered within the hour!!!!! Discount code to be posted soon!!!!!! . . #allnutrition  #whey  #bulkingseason  #prep  #glutenfree  #fit  #fitness  #fitfam  #fatlossmotivation  #gains  #muscle  #corkfitfam  #dublinfitfam  #strength  #supplements  #nutrition  #irishfitfam  #corkcity  #Ireland  #health  #healthyeating  #bodybuilding  #dundalk  #galwayfitfam  #gym  #protein  #limerickfitfam  #gaa  #ucc  #workout 
Never done it before but that was the hardest thing I’ve ever done in the gym 5x5 Deads @ 160kg followed by 5x5 Squats @ 140kg not heavy at all but gruelling none the less
#5x5 #deadlifts #squats #deadliftday #sqaut #gym #gymtime #gymmotivation #instagym #fitness #fitnessmotivation #fitspiration #fitspo #instafitness #bodybuilding #bodybuildingmotivation #fatloss #fatlossjourney #fatlossmotivation #strong #iron #ironaddict #powerlifting #strongman #tattoo #tattoos #gymtattoo #instatattoo
Never done it before but that was the hardest thing I’ve ever done in the gym 5x5 Deads @ 160kg followed by 5x5 Squats @ 140kg not heavy at all but gruelling none the less #5x5  #deadlifts  #squats  #deadliftday  #sqaut  #gym  #gymtime  #gymmotivation  #instagym  #fitness  #fitnessmotivation  #fitspiration  #fitspo  #instafitness  #bodybuilding  #bodybuildingmotivation  #fatloss  #fatlossjourney  #fatlossmotivation  #strong  #iron  #ironaddict  #powerlifting  #strongman  #tattoo  #tattoos  #gymtattoo  #instatattoo 
LADIES
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Would you like to finally remove that stubborn “back fat”
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Then read on for my fat burning secrets 🤫
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This is 3 WEEKS into our 12 week transformation
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Over half a stone down so far!!
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So how have we done it??
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1️⃣ created a calorie deficit through diet and exercise to ensure we are burning body fat
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2️⃣ allowed the client to eat the foods she wants and at the times she wants within those calorie boundaries
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3️⃣ be consistent and trust the process (and me 😊)
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Now my apology!
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Some of you was expecting a secret diet hack wasn’t you!
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The same diet hack you have been hoping for, for the last 10 years 🤦🏼‍♀️
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Doesn’t exist sorry
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Dieting can be tough, buts it’s my job to make it as simple and stress free as possible •
That’s why I get such amazing results
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Luckily for you I have a FREE fat loss community here on Facebook (Link in bio)
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Daily help and advice from myself
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Plus a group of people with the same goals, supporting each other
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Come and join us you won’t regret it
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Ps. You cannot target one area of body fat from your body
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You will store more in some areas depending on a number of factors
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It just means dieting for longer (sorry again 🤷🏼‍♂️)
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Make 2018 the year you make positive changes
LADIES • Would you like to finally remove that stubborn “back fat” • Then read on for my fat burning secrets 🤫 • This is 3 WEEKS into our 12 week transformation • Over half a stone down so far!! • So how have we done it?? • 1️⃣ created a calorie deficit through diet and exercise to ensure we are burning body fat • 2️⃣ allowed the client to eat the foods she wants and at the times she wants within those calorie boundaries • 3️⃣ be consistent and trust the process (and me 😊) • Now my apology! • Some of you was expecting a secret diet hack wasn’t you! • The same diet hack you have been hoping for, for the last 10 years 🤦🏼‍♀️ • Doesn’t exist sorry • Dieting can be tough, buts it’s my job to make it as simple and stress free as possible • That’s why I get such amazing results • Luckily for you I have a FREE fat loss community here on Facebook (Link in bio) • Daily help and advice from myself • Plus a group of people with the same goals, supporting each other • Come and join us you won’t regret it • Ps. You cannot target one area of body fat from your body • You will store more in some areas depending on a number of factors • It just means dieting for longer (sorry again 🤷🏼‍♂️) • Make 2018 the year you make positive changes
Kimde muhteva (içerik), şekilden ağır basıyorsa o yontulmamıştır, kimde şekil muhtevadan ağır basıyorsa o yüzeysel bir insandır, kimde muhteva ve şekil aynı ağırlıktaysa o seçkin bir insandır” der Konfüçyus. Demek ki sadece iç güzelliği yetmiyormuş 😍 O zaman hem içimize hem dışımıza özen gösterelim ki beden, ruh ve zihin olarak sağlıklı ve dengede kalabilelim. #hayatinrenkleri #fittraveler #fittravel #weightlosstransformation #transformationsunday #motivation #transformation #fatlossmotivation #beforeandafter #health #instagram #happy #saglik #motivationsunday #saglikliyasam #fitanneler #naturelife #sürüdenayrıl #freedom #fitfam #baharpancukdeniz
Kimde muhteva (içerik), şekilden ağır basıyorsa o yontulmamıştır, kimde şekil muhtevadan ağır basıyorsa o yüzeysel bir insandır, kimde muhteva ve şekil aynı ağırlıktaysa o seçkin bir insandır” der Konfüçyus. Demek ki sadece iç güzelliği yetmiyormuş 😍 O zaman hem içimize hem dışımıza özen gösterelim ki beden, ruh ve zihin olarak sağlıklı ve dengede kalabilelim. #hayatinrenkleri  #fittraveler  #fittravel  #weightlosstransformation  #transformationsunday  #motivation  #transformation  #fatlossmotivation  #beforeandafter  #health  #instagram  #happy  #saglik  #motivationsunday  #saglikliyasam  #fitanneler  #naturelife  #sürüdenayrıl  #freedom  #fitfam  #baharpancukdeniz 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fitlifeweightloss for more motivating transformations!
Photo cred: @miss_itty_britty
Tag two friends on their fitness journey for motivation!
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts #weightlossstory #fitfam #losingweight #fit #countingcalories #extremeweightloss #healthyliving #obesity #vsg
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fitlifeweightloss for more motivating transformations! Photo cred: @miss_itty_britty Tag two friends on their fitness journey for motivation! #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts  #weightlossstory  #fitfam  #losingweight  #fit  #countingcalories  #extremeweightloss  #healthyliving  #obesity  #vsg 
Usually the pool is full of people because there is just the one for three apartment buildings. Today there was no one so I was able to get a sneaky swim in - did some laps and then floated ✨
Usually the pool is full of people because there is just the one for three apartment buildings. Today there was no one so I was able to get a sneaky swim in - did some laps and then floated ✨
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fatloss_fitplan for more motivating transformations!
Photo cred: @miss_itty_britty
Tag two friends on their fitness journey for motivation!
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts #weightlossstory #fitfam #losingweight #fit #countingcalories #extremeweightloss #healthyliving #obesity #vsg
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss_fitplan for more motivating transformations! Photo cred: @miss_itty_britty Tag two friends on their fitness journey for motivation! #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts  #weightlossstory  #fitfam  #losingweight  #fit  #countingcalories  #extremeweightloss  #healthyliving  #obesity  #vsg 
@Regranned from @petersoonfit -  YOUR WEIGHT LOSS JOURNEY
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Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁
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I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. .
In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. .
The 2 main points I wanted to illustrate here is that: .
A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look.
.
B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔.
.
😁If you enjoyed this post please comment:"I love my journey!”.
.
🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. —
#weightlossproblems #weightlossstruggle #weighttrain
#weightlossfriends #weightwatching #weightlossjourney2018
#weightlossjourney #weightlossexpert #weightlosscoach
#weightlossstruggles #weightlosss #weightlossplan
#weightlift #musclegain #buildmuscles
#weightlossadvice #stayingontrack #dietandexercise
#weightlose #fatlossnotweightloss #liftingheavy
#lifestylechoices #liftingweights #iifymwomen
#iifymoms #fatloss #fatlossmotivation
#fatlosstransformation
@Regranned from @petersoonfit - YOUR WEIGHT LOSS JOURNEY . Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁 . I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. . In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. . The 2 main points I wanted to illustrate here is that: . A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look. . B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔. . 😁If you enjoyed this post please comment:"I love my journey!”. . 🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. — #weightlossproblems  #weightlossstruggle  #weighttrain  #weightlossfriends  #weightwatching  #weightlossjourney2018  #weightlossjourney  #weightlossexpert  #weightlosscoach  #weightlossstruggles  #weightlosss  #weightlossplan  #weightlift  #musclegain  #buildmuscles  #weightlossadvice  #stayingontrack  #dietandexercise  #weightlose  #fatlossnotweightloss  #liftingheavy  #lifestylechoices  #liftingweights  #iifymwomen  #iifymoms  #fatloss  #fatlossmotivation  #fatlosstransformation 
💪wanna LOSE upto 1 KILO PER DAY ??💪
👆👆Link ON BIO👆👆
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Check out @fatloss.dietplan for more motivating transformations!
Photo cred: @miss_itty_britty
Tag two friends on their fitness journey for motivation!
#weightloss #weightlosstransformation #transformationtuesday #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym #exercise #fitnesslife #fitnessgoals #fitnessshoutouts #weightlossstory #fitfam #losingweight #fit #countingcalories #extremeweightloss #healthyliving #obesity #vsg
💪wanna LOSE upto 1 KILO PER DAY ??💪 👆👆Link ON BIO👆👆 . Check out @fatloss.dietplan for more motivating transformations! Photo cred: @miss_itty_britty Tag two friends on their fitness journey for motivation! #weightloss  #weightlosstransformation  #transformationtuesday  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym  #exercise  #fitnesslife  #fitnessgoals  #fitnessshoutouts  #weightlossstory  #fitfam  #losingweight  #fit  #countingcalories  #extremeweightloss  #healthyliving  #obesity  #vsg 
💥CHIPOTLE FAT LOSS AND MUSCLE GAIN MEAL💥
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🚀Here’s a repost from a while back but I think it’s good to bring up again 😊 I could have taken a better picture to show the difference in the size of the bowl but the ingredients are listed above 😋 All nutrition info comes straight from the website.
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🥒This post is supposed to be simple and straightforward so you can take the guessing out of the game 🤷🏽‍♂️ If you are trying to lose weight, eat fewer calories with nutrient dense foods and lots of protein. Goal is to build muscle? Then eat more calories, a bunch of nutrient dense foods, and emphasize protein.
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🍎Yeah yeah I know, the lettuce bowl is super super boring 🙈 It still tastes good and makes it a whole lot easier to stay in a deficit though. Not to mention, doubling up the protein is well worth the extra couple dollars 🐷 Try new things with it. Maybe substitute guac instead of cheese, add beans, etc pending on your macro targets 👌🏽
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⏱On the other end of things you have the burrito bowl. Load it up with double meat, rice, and all the goodies. TIP: If you're goal is muscle gain, always ALWAYS order a bowl :) You get ⬆️ food.
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⛵️I hope these options give you a better idea of what to order based off your current goals. Let me know your go-to meal at Chipotle in the comments :)
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☺️As always, any questions leave em below 💪🏽 thank you so much.
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#chipotle #bulking #cutting #chipotlegainz #eatingout #dieting #caloriecounting #iifym #flexiblediet #flexibledieting #calories #mealprep #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #weightlossmotivation #weightlossstory #weightlossdiary #instafit #fitspo #fitspiration #fitnessaddicted #fitnesscoach #pohlenfitness
💥CHIPOTLE FAT LOSS AND MUSCLE GAIN MEAL💥 - 🚀Here’s a repost from a while back but I think it’s good to bring up again 😊 I could have taken a better picture to show the difference in the size of the bowl but the ingredients are listed above 😋 All nutrition info comes straight from the website. - 🥒This post is supposed to be simple and straightforward so you can take the guessing out of the game 🤷🏽‍♂️ If you are trying to lose weight, eat fewer calories with nutrient dense foods and lots of protein. Goal is to build muscle? Then eat more calories, a bunch of nutrient dense foods, and emphasize protein. - 🍎Yeah yeah I know, the lettuce bowl is super super boring 🙈 It still tastes good and makes it a whole lot easier to stay in a deficit though. Not to mention, doubling up the protein is well worth the extra couple dollars 🐷 Try new things with it. Maybe substitute guac instead of cheese, add beans, etc pending on your macro targets 👌🏽 - ⏱On the other end of things you have the burrito bowl. Load it up with double meat, rice, and all the goodies. TIP: If you're goal is muscle gain, always ALWAYS order a bowl :) You get ⬆️ food. - ⛵️I hope these options give you a better idea of what to order based off your current goals. Let me know your go-to meal at Chipotle in the comments :) - ☺️As always, any questions leave em below 💪🏽 thank you so much. . . . . . #chipotle  #bulking  #cutting  #chipotlegainz  #eatingout  #dieting  #caloriecounting  #iifym  #flexiblediet  #flexibledieting  #calories  #mealprep  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #weightlossmotivation  #weightlossstory  #weightlossdiary  #instafit  #fitspo  #fitspiration  #fitnessaddicted  #fitnesscoach  #pohlenfitness 
💥SIMPLE AND EASY -- PROTEIN SHAKE💥
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🤽🏼‍♂️Shakes with added fruit have been my go-to lately (it only takes 5 minutes) and is very cheap. For 300-450 calories depending on quantity, drinking micros and protein can't taste much better.
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🎿Step 1 -- Add some ice for good texture.
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🐮Step 2 -- Choose your liquid and add protein. If you want less calories go with water or almond milk and more calories go with 2% milk. For one person, 1 cup makes the perfect thickness. As for the protein, anywhere between 1-3 scoops will be your best bet. If you struggle with getting enough protein in for the day like most people, this is an easy way to reach your goal.
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🦊Step 3 -- Add a handful of your favorite fruit. Purchasing it frozen is a great way to save money and it's readily available in your freezer when you need it. Then add a fresh banana (because it makes the shake) and enjoy all the goodness 🤷🏽‍♂️
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🎩Step 4 -- Repeat steps 1-3 daily 👌🏽
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☺️If you have any good shake recipes, leave em below in the comments 💪🏽
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- Repost @pohlenfitness -
#shakes #proteinshake #proteinshakes #micros #fruit #whey #wheyprotein #fruit #bananas #fatlossfood #fruitshake #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #weightlossmotivation #weightlossstory #weightlossdiary #fitness #fitfam #instafit #fitspiration #fitnessaddicted #fitnesscoach #pohlenfitness
💥SIMPLE AND EASY -- PROTEIN SHAKE💥 - 🤽🏼‍♂️Shakes with added fruit have been my go-to lately (it only takes 5 minutes) and is very cheap. For 300-450 calories depending on quantity, drinking micros and protein can't taste much better. - 🎿Step 1 -- Add some ice for good texture. - 🐮Step 2 -- Choose your liquid and add protein. If you want less calories go with water or almond milk and more calories go with 2% milk. For one person, 1 cup makes the perfect thickness. As for the protein, anywhere between 1-3 scoops will be your best bet. If you struggle with getting enough protein in for the day like most people, this is an easy way to reach your goal. - 🦊Step 3 -- Add a handful of your favorite fruit. Purchasing it frozen is a great way to save money and it's readily available in your freezer when you need it. Then add a fresh banana (because it makes the shake) and enjoy all the goodness 🤷🏽‍♂️ - 🎩Step 4 -- Repeat steps 1-3 daily 👌🏽 - ☺️If you have any good shake recipes, leave em below in the comments 💪🏽 - - - - Repost @pohlenfitness - #shakes  #proteinshake  #proteinshakes  #micros  #fruit  #whey  #wheyprotein  #fruit  #bananas  #fatlossfood  #fruitshake  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #weightlossmotivation  #weightlossstory  #weightlossdiary  #fitness  #fitfam  #instafit  #fitspiration  #fitnessaddicted  #fitnesscoach  #pohlenfitness 
How are your fitness resolutions going for 2018 ? Here is our take on a healthy morning all around stack that would suit any health and fitness related goals ! 🍽

Dm us for more info on how to personalize it and create YOUR ideal stack ! 🏅
How are your fitness resolutions going for 2018 ? Here is our take on a healthy morning all around stack that would suit any health and fitness related goals ! 🍽 Dm us for more info on how to personalize it and create YOUR ideal stack ! 🏅
This is mainly directed at the newbies a little tip to helping you on your weight loss journey also walk instead of drive when you can  #weightlossfood #weighttraining #weightlosstransformation #fatlossmotivation #fatloss #fatlossjourney #fitnesslifestyle #fitness #fitnessmotivation #polefitness  #postworkout #preworkout #gym #gymmotivation #cleaneating #cleanfood
The left picture was almost a year ago! I was 230lbs and ate literally everything in sight. Through the year of 2017 I struggled so hard to stay on my diet. “I’ll start tomorrow” is what I told myself. I kept telling myself for a year. So after losing 120lbs, I gained 30 lbs back in a year, currently now (right picture) I am 204.6 lbs I believe. My head is in the right place now, and I’m thriving with my nutrition and workouts. Yes you can’t see my abs, and no I don’t have huge muscles(yet😏😂) but this is 100% real. And it’s progress! Still shooting for 10% body fat so I’m posting this to keep up with my progress and let y’all know about my progress as well!👍🏼🔥!
The left picture was almost a year ago! I was 230lbs and ate literally everything in sight. Through the year of 2017 I struggled so hard to stay on my diet. “I’ll start tomorrow” is what I told myself. I kept telling myself for a year. So after losing 120lbs, I gained 30 lbs back in a year, currently now (right picture) I am 204.6 lbs I believe. My head is in the right place now, and I’m thriving with my nutrition and workouts. Yes you can’t see my abs, and no I don’t have huge muscles(yet😏😂) but this is 100% real. And it’s progress! Still shooting for 10% body fat so I’m posting this to keep up with my progress and let y’all know about my progress as well!👍🏼🔥!
So I havent posted in a while, I have just been kind of eh about posting, trying to focus on my form and pushing harder. This was a deceptively hard workout, wore me out quick. Now I feel like I need. Red Bull IV drip hahaha. @nicks1324 thank you, ya jerk. 
#houston #neverbesatisfied #spartanrace #spartan #obesetobeast #beastmode #fitnessmotivation #fitness 
#fattofit #fatloss #fat #fatlossmotivation #fatlossjourney #weightlosstransformation #extremeweightloss #weightloss #weightlossjourney #weightlossmotovation #exercise #workout #workoutmotivation #toughmudder #fitfam #health
So I havent posted in a while, I have just been kind of eh about posting, trying to focus on my form and pushing harder. This was a deceptively hard workout, wore me out quick. Now I feel like I need. Red Bull IV drip hahaha. @nicks1324 thank you, ya jerk. #houston  #neverbesatisfied  #spartanrace  #spartan  #obesetobeast  #beastmode  #fitnessmotivation  #fitness  #fattofit  #fatloss  #fat  #fatlossmotivation  #fatlossjourney  #weightlosstransformation  #extremeweightloss  #weightloss  #weightlossjourney  #weightlossmotovation  #exercise  #workout  #workoutmotivation  #toughmudder  #fitfam  #health 
Is that what they mean by big boned? :) For more information on your bones and how to avoid injury with a personal trainer please visit the experts over at Trainer Connect!
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Follow @trainerconnectnet
Follow @trainerconnectnet
Follow @trainerconnectnet
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#weightlosssupport #weightlossdiary #fatlossjourney #weightlosssurgery #weightlossgoals #personaltrainerlife #personaltrainer #fatlossori #fatlossmurmer #weightlosschallenge #fatloss #fatlossmurah #weightlossjourney #fatlossoriginal #personaltrainers #weightlossprogress #weightlossstory #personaltrainerproblems #personaltrainermarketing #fatlossasli #personaltrainerfood #personaltrainerlifestyle #fatlosstips #prilaga #weightlosstips #fatlosshelp #weightloss #fatlossmotivation #trainerconnect
Is that what they mean by big boned? :) For more information on your bones and how to avoid injury with a personal trainer please visit the experts over at Trainer Connect! . Follow @trainerconnectnet Follow @trainerconnectnet Follow @trainerconnectnet . . . . . #weightlosssupport  #weightlossdiary  #fatlossjourney  #weightlosssurgery  #weightlossgoals  #personaltrainerlife  #personaltrainer  #fatlossori  #fatlossmurmer  #weightlosschallenge  #fatloss  #fatlossmurah  #weightlossjourney  #fatlossoriginal  #personaltrainers  #weightlossprogress  #weightlossstory  #personaltrainerproblems  #personaltrainermarketing  #fatlossasli  #personaltrainerfood  #personaltrainerlifestyle  #fatlosstips  #prilaga  #weightlosstips  #fatlosshelp  #weightloss  #fatlossmotivation  #trainerconnect 
Hay que darle tiempo a los cambios

@Regranned from @petersoonfit -  YOUR WEIGHT LOSS JOURNEY
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Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁
.
I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. .
In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. .
The 2 main points I wanted to illustrate here is that: .
A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look.
.
B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔.
.
😁If you enjoyed this post please comment:"I love my journey!”.
.
🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. —
#weightlossproblems #weightlossstruggle #weighttrain
#weightlossfriends #weightwatching #weightlossjourney2018
#weightlossjourney #weightlossexpert #weightlosscoach
#weightlossstruggles #weightlosss #weightlossplan
#weightlift #musclegain #buildmuscles
#weightlossadvice #stayingontrack #dietandexercise
#weightlose #fatlossnotweightloss #liftingheavy
#lifestylechoices #liftingweights #iifymwomen
#iifymoms #fatloss #fatlossmotivation
#fatlosstransformation #減重 #瘦身
Hay que darle tiempo a los cambios @Regranned from @petersoonfit - YOUR WEIGHT LOSS JOURNEY . Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁 . I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. . In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. . The 2 main points I wanted to illustrate here is that: . A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look. . B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔. . 😁If you enjoyed this post please comment:"I love my journey!”. . 🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. — #weightlossproblems  #weightlossstruggle  #weighttrain  #weightlossfriends  #weightwatching  #weightlossjourney2018  #weightlossjourney  #weightlossexpert  #weightlosscoach  #weightlossstruggles  #weightlosss  #weightlossplan  #weightlift  #musclegain  #buildmuscles  #weightlossadvice  #stayingontrack  #dietandexercise  #weightlose  #fatlossnotweightloss  #liftingheavy  #lifestylechoices  #liftingweights  #iifymwomen  #iifymoms  #fatloss  #fatlossmotivation  #fatlosstransformation  #減重  #瘦身 
**CONSISTENCY = RESULTS** (... and a nice little surprise from the folks at @Huel.) .
Question, Ok 80% of the time 🆚 PERFECT, 50% of the time, which do you think is best?

The science and practice (elite sport etc) shows that getting diet 'about’ right and doing it consistently, always gets better results than trying to follow a diet that is ‘100% correct’, but only managing it half the time. .
Often it is more productive to focus on HOW you will eat ‘about right’, rather than worrying about is you need 10g more of carbs after training. 
It’s never been easier that today to get things dialed in, and products like liquid nutrition are a good example of why. Huel isn’t “tailor made” for my needs, sure, but it is quality nutrition that I can use to fill gaps when I’m not going to be able to sort out a meal. Usually for me this means a quick breakfast or a grab-and-go post training shake. .
✔ Base a diet around healthy foods you enjoy, eaten in ways you enjoy
✔ Explore the available tools and resources
✔ Focus on the big picture, and
❌ don’t sweat the small stuff.
**CONSISTENCY = RESULTS** (... and a nice little surprise from the folks at @Huel.) . Question, Ok 80% of the time 🆚 PERFECT, 50% of the time, which do you think is best? The science and practice (elite sport etc) shows that getting diet 'about’ right and doing it consistently, always gets better results than trying to follow a diet that is ‘100% correct’, but only managing it half the time. . Often it is more productive to focus on HOW you will eat ‘about right’, rather than worrying about is you need 10g more of carbs after training. It’s never been easier that today to get things dialed in, and products like liquid nutrition are a good example of why. Huel isn’t “tailor made” for my needs, sure, but it is quality nutrition that I can use to fill gaps when I’m not going to be able to sort out a meal. Usually for me this means a quick breakfast or a grab-and-go post training shake. . ✔ Base a diet around healthy foods you enjoy, eaten in ways you enjoy ✔ Explore the available tools and resources ✔ Focus on the big picture, and ❌ don’t sweat the small stuff.
YOUR WEIGHT LOSS JOURNEY
.
Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁
.
I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. .
In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. .
The 2 main points I wanted to illustrate here is that: .
A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look.
.
B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔.
.
😁If you enjoyed this post please comment:"I love my journey!”.
.
🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. —
#weightlossproblems #weightlossstruggle #weighttrain
#weightlossfriends #weightwatching #weightlossjourney2018
#weightlossjourney #weightlossexpert #weightlosscoach
#weightlossstruggles #weightlosss #weightlossplan
#weightlift #musclegain #buildmuscles
#weightlossadvice #stayingontrack #dietandexercise
#weightlose #fatlossnotweightloss #liftingheavy
#lifestylechoices #liftingweights #iifymwomen
#iifymoms #fatloss #fatlossmotivation
#fatlosstransformation #減重 #瘦身
YOUR WEIGHT LOSS JOURNEY . Before anyone goes off on one please know that the time frames are subjective and if this doesn’t represent you then that’s great!😁 . I just want you to understand a few things. I’ve based the time frames of the journey assuming that you’re lifting weights, because that’s what it takes to change your body composition, to achieve the much lauded film star figure. . In fact, I’m also assuming that you know what you’re doing all the way through this journey and you’re being super consistent. . The 2 main points I wanted to illustrate here is that: . A). You’ll reach a point where you’ll have to focus on building muscle, which means you’ll be eating at a slight calorie surplus, which means you WILL gain fat (weight). Then you’ll have to lose that fat and lean out again, but you’ll be heavier (due to the increased muscle), although slimmer than before your muscle gain focus began. This process will likely have to repeated more than once for you to obtain that toned body look. . B). The work never stops. The journey never ends, hence the infinity sign. You’ll stumble upon new goals and new skills. It’s a journey of self discovery and one day you’ll look back and be able to laugh at all the hang ups you used to have with your scale weight among other things and also about how you thought you wanted one thing and then you discover that you really wanted something else🤔. . 😁If you enjoyed this post please comment:"I love my journey!”. . 🙋‍♂️BTW, if you sometimes run out of ideas on how to put meals together go to my BIO and get my super useful guide. — #weightlossproblems  #weightlossstruggle  #weighttrain  #weightlossfriends  #weightwatching  #weightlossjourney2018  #weightlossjourney  #weightlossexpert  #weightlosscoach  #weightlossstruggles  #weightlosss  #weightlossplan  #weightlift  #musclegain  #buildmuscles  #weightlossadvice  #stayingontrack  #dietandexercise  #weightlose  #fatlossnotweightloss  #liftingheavy  #lifestylechoices  #liftingweights  #iifymwomen  #iifymoms  #fatloss  #fatlossmotivation  #fatlosstransformation  #減重  #瘦身 
Check out my client @shannonsquats recent measurements. Major progress in all the important areas. I.e. she lost everywhere but gained booty size in spite of lots of fat loss! That's strength training for you! Lift, ladies. Lift

@Regranned from @shannonsquats -  May the abs get flatter and the booty get flatter! Shout out to my trainer @pdtrains for helping me not only helping me get stronger but for helping me grow that booty. Proud of my progress so far and we are still going 💪🏻 - #regrann 
#dallastrainer #dallasfitness #personaltrainer #fitness #gym #fit #workout #fitfam #fitspo #health #muscle #exercise #dallas #uptowndallas #whiterocklake #tx #Texas #weightloss #fatloss #fatlossmotivation #girlswholift #girlswithmuscle #dowork
Check out my client @shannonsquats recent measurements. Major progress in all the important areas. I.e. she lost everywhere but gained booty size in spite of lots of fat loss! That's strength training for you! Lift, ladies. Lift @Regranned from @shannonsquats - May the abs get flatter and the booty get flatter! Shout out to my trainer @pdtrains for helping me not only helping me get stronger but for helping me grow that booty. Proud of my progress so far and we are still going 💪🏻 - #regrann  #dallastrainer  #dallasfitness  #personaltrainer  #fitness  #gym  #fit  #workout  #fitfam  #fitspo  #health  #muscle  #exercise  #dallas  #uptowndallas  #whiterocklake  #tx  #Texas  #weightloss  #fatloss  #fatlossmotivation  #girlswholift  #girlswithmuscle  #dowork 
It’s hard to see how far I let myself go. I had all the body composition I ever wanted- muscle definition, a tiny waistline, a thigh gap, a healthy glow, and that spunky pep in my step. 
It’s amazing how quickly all my hard work faded away though. It’s also been interesting to see my body change after losing the weight. It really is true- you are what you eat! I’ve been indulging in pizza and fast foods alike, sweet treats until my tummy aches, and eating ALL DAY! My body looks bloated and I can’t stand it anymore 😜!
After getting back in the gym I’m reminded of what got me motivated last time- hard work is worth working hard! If I’m going to be spending over and hour a day in the gym sweating and burning mad calories than I’m going to spend the other 23-ish hours listening to my body, eating intuitively, eating right, and drinking loads of water 💦! So far I’m feeling better about myself and feeling the positive side effects of a healthy lifestyle so let the adventure continue!!
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#weightlossadventure #weightlossupsanddowns #weightgain #weightlossgoals #weightlosstransformation #weightlossjourney #fatloss #fatlossjourney #fatlossgoals #fatlossmotivation #fatlossdiary #fatlosstransformation #saturdayvibes #gigisadventure #goals #backinthegym #notgettingfatagain #gymdayeveryday #girlswholift #chestday #chestandtris #burnout #calorieburn #crushinggoals #losingweight #losingfat #gaingconfidence #workinghard #workinghardeveryday
It’s hard to see how far I let myself go. I had all the body composition I ever wanted- muscle definition, a tiny waistline, a thigh gap, a healthy glow, and that spunky pep in my step. It’s amazing how quickly all my hard work faded away though. It’s also been interesting to see my body change after losing the weight. It really is true- you are what you eat! I’ve been indulging in pizza and fast foods alike, sweet treats until my tummy aches, and eating ALL DAY! My body looks bloated and I can’t stand it anymore 😜! After getting back in the gym I’m reminded of what got me motivated last time- hard work is worth working hard! If I’m going to be spending over and hour a day in the gym sweating and burning mad calories than I’m going to spend the other 23-ish hours listening to my body, eating intuitively, eating right, and drinking loads of water 💦! So far I’m feeling better about myself and feeling the positive side effects of a healthy lifestyle so let the adventure continue!! ✌️ ❤️ 😃 #weightlossadventure  #weightlossupsanddowns  #weightgain  #weightlossgoals  #weightlosstransformation  #weightlossjourney  #fatloss  #fatlossjourney  #fatlossgoals  #fatlossmotivation  #fatlossdiary  #fatlosstransformation  #saturdayvibes  #gigisadventure  #goals  #backinthegym  #notgettingfatagain  #gymdayeveryday  #girlswholift  #chestday  #chestandtris  #burnout  #calorieburn  #crushinggoals  #losingweight  #losingfat  #gaingconfidence  #workinghard  #workinghardeveryday 
The good news is you can work most of them with just a few multi joint movements. For more information on your muscle please visit the experts over at Trainer Connect!
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Follow @trainerconnectnet
Follow @trainerconnectnet
Follow @trainerconnectnet
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#weightlosssupport #weightlossdiary #fatlossjourney #weightlosssurgery #weightlossgoals #personaltrainerlife #personaltrainer #fatlossori #fatlossmurmer #weightlosschallenge #fatloss #fatlossmurah #weightlossjourney #fatlossoriginal #personaltrainers #weightlossprogress #weightlossstory #personaltrainerproblems #personaltrainermarketing #fatlossasli #personaltrainerfood #personaltrainerlifestyle #fatlosstips #prilaga #weightlosstips #fatlosshelp #weightloss #fatlossmotivation #trainerconnect
The good news is you can work most of them with just a few multi joint movements. For more information on your muscle please visit the experts over at Trainer Connect! . Follow @trainerconnectnet Follow @trainerconnectnet Follow @trainerconnectnet . . . . . #weightlosssupport  #weightlossdiary  #fatlossjourney  #weightlosssurgery  #weightlossgoals  #personaltrainerlife  #personaltrainer  #fatlossori  #fatlossmurmer  #weightlosschallenge  #fatloss  #fatlossmurah  #weightlossjourney  #fatlossoriginal  #personaltrainers  #weightlossprogress  #weightlossstory  #personaltrainerproblems  #personaltrainermarketing  #fatlossasli  #personaltrainerfood  #personaltrainerlifestyle  #fatlosstips  #prilaga  #weightlosstips  #fatlosshelp  #weightloss  #fatlossmotivation  #trainerconnect 
#Repost @pohlenfitness with @get_repost
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💥EXERCISES FOR MEN/WOMEN💥
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💪🏽Can you think of a female that would benefit from this post? If so, please tag them below 🙏🏽
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🎒People are damn good at making money off your insecurities. The biggest fitness myth out there is girls can't lift because they will get too bulky. Yes, you won't be able to put on muscle to the degree males or female bodybuilders (ya know, the steroid type 👀) can. But you will put on muscle, and you should want to 🔥Having muscle is sexy. Being toned and strong is sexy. Having an 🍑 is sexy. MUSCLE ON GIRLS IS SEXY. There's a reason why most of the top models out there train with @benbrunotraining (What a terrible job, right?) He gets them strong and they look damn good doing it.
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🏆Now your body is your body and you can do whatever you want with it. Your diet is going to dictate your results but don't let people tell you that you can't train like a man. If you want to pump out some pull-ups then rep out some pull-ups. If you want to deadlift 300 pounds, then keep pushing towards that goal!
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🏅Be confident and proud of yourself. Never let anyone tell you that you can't do X exercise because of your gender. Do what works for you, because that's what matters most ✊🏽
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☺️Comments/Questions? Please leave em below :) I really appreciate your support.
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#strengthquotes #liftheavy #fitnessmyths #powerlifting #powerbuilder#exercisemyths #femalesshouldlift #liftheavyshit #womenarestrong #girlsarestrong #fatloss #fatlosshelp #fatlosstips #fatlossfood #fatlosscoach #fatlossmotivation #fatlossgoals #weightloss #weightlosstips #lowcalorie #weightlossstory #diethelp #fitness #fitfam #instafit #fitspo #fitspiration #girlsgonestrong #fitnesscoach
#Repost  @pohlenfitness with @get_repost ・・・ 💥EXERCISES FOR MEN/WOMEN💥 - 💪🏽Can you think of a female that would benefit from this post? If so, please tag them below 🙏🏽 - 🎒People are damn good at making money off your insecurities. The biggest fitness myth out there is girls can't lift because they will get too bulky. Yes, you won't be able to put on muscle to the degree males or female bodybuilders (ya know, the steroid type 👀) can. But you will put on muscle, and you should want to 🔥Having muscle is sexy. Being toned and strong is sexy. Having an 🍑 is sexy. MUSCLE ON GIRLS IS SEXY. There's a reason why most of the top models out there train with @benbrunotraining (What a terrible job, right?) He gets them strong and they look damn good doing it. - 🏆Now your body is your body and you can do whatever you want with it. Your diet is going to dictate your results but don't let people tell you that you can't train like a man. If you want to pump out some pull-ups then rep out some pull-ups. If you want to deadlift 300 pounds, then keep pushing towards that goal! - 🏅Be confident and proud of yourself. Never let anyone tell you that you can't do X exercise because of your gender. Do what works for you, because that's what matters most ✊🏽 - ☺️Comments/Questions? Please leave em below :) I really appreciate your support. . . . . . #strengthquotes  #liftheavy  #fitnessmyths  #powerlifting  #powerbuilder #exercisemyths  #femalesshouldlift  #liftheavyshit  #womenarestrong  #girlsarestrong  #fatloss  #fatlosshelp  #fatlosstips  #fatlossfood  #fatlosscoach  #fatlossmotivation  #fatlossgoals  #weightloss  #weightlosstips  #lowcalorie  #weightlossstory  #diethelp  #fitness  #fitfam  #instafit  #fitspo  #fitspiration  #girlsgonestrong  #fitnesscoach 
@Regrann from @eat.fit.stay.healthy -  Double tap if you like it. 👌
Let's look at the great graphics from Jaymie and Jim. Protein, carbs and fat on your diet. 🍚🌾🍛🍅🍇
Visit and follow my profile for more healthy info👇Comment below 👇
📷 belongs to @bodysmartfitness 😅 "ARGH! I've eaten all my carbs!" 😫
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Sound familiar?
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If you're not tracking food in advance, you can often end up in a scenario where you've ran out of one particular macro and you're wondering what the heck you can eat 🤔
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Fret not❗
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💥Use our handy infographic (screen shot and hit the save button on this bad boy and add it to your favourites so you always have it to hand) to find a food that will fit your macros perfectly and not stop your progress 🍽
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If you're reading this and wondering what the heck 'macros' are and how they can help you eat the foods you love while still losing weight, then get in touch 📲 We always get back to everyone who gets in contact. Nice like that 😉

#burnfat #eatingclean #eatinghealthy #dietingtips #dietmode #diet  #weightlossproblems #wholefoods #weightlosscoach #weightlossfoods #weightlossgoal #weightlossplan
#fatloss #healthy #weightlossmeals #workoutinspiration #wholefoodsdiet #nutritiontip #fat #nutritionplan #nutritionfacts #micronutrients #macronutrients #fitnessbloggers  #fatlossmotivation #exerciseplan #plantbased #calories #nutrition #caloriecounting
@Regrann from @eat.fit.stay.healthy - Double tap if you like it. 👌 Let's look at the great graphics from Jaymie and Jim. Protein, carbs and fat on your diet. 🍚🌾🍛🍅🍇 Visit and follow my profile for more healthy info👇Comment below 👇 📷 belongs to @bodysmartfitness 😅 "ARGH! I've eaten all my carbs!" 😫 . Sound familiar? . If you're not tracking food in advance, you can often end up in a scenario where you've ran out of one particular macro and you're wondering what the heck you can eat 🤔 . Fret not❗ . 💥Use our handy infographic (screen shot and hit the save button on this bad boy and add it to your favourites so you always have it to hand) to find a food that will fit your macros perfectly and not stop your progress 🍽 . If you're reading this and wondering what the heck 'macros' are and how they can help you eat the foods you love while still losing weight, then get in touch 📲 We always get back to everyone who gets in contact. Nice like that 😉 #burnfat  #eatingclean  #eatinghealthy  #dietingtips  #dietmode  #diet  #weightlossproblems  #wholefoods  #weightlosscoach  #weightlossfoods  #weightlossgoal  #weightlossplan  #fatloss  #healthy  #weightlossmeals  #workoutinspiration  #wholefoodsdiet  #nutritiontip  #fat  #nutritionplan  #nutritionfacts  #micronutrients  #macronutrients  #fitnessbloggers  #fatlossmotivation  #exerciseplan  #plantbased  #calories  #nutrition  #caloriecounting 
Slowly slowly catchy monkey 💪 I’m being patient in getting off the 15ish pounds of “winter weight” before crushing that final stone and reaching 18st (252lb) give me a pound off a week and I’ll love you forever 😉😂 .
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#weighday #selfie #weightloss #weightlosstransformation #handsome #modest #fatloss #weightlossjourney #fitness #motivation #fatlossmotivation #weightlossdiary #weightlossinspiration #transformation #fatlossjourney #beforeandafter #health #gym#exercise #fitnesslife #fitnessgoals #tbt #weightlossstory #fitfam#losingweight #fit #countingcalories #extremeweightloss #healthyliving #obesity
Slowly slowly catchy monkey 💪 I’m being patient in getting off the 15ish pounds of “winter weight” before crushing that final stone and reaching 18st (252lb) give me a pound off a week and I’ll love you forever 😉😂 . . . . . . . ——————- . #weighday  #selfie  #weightloss  #weightlosstransformation  #handsome  #modest  #fatloss  #weightlossjourney  #fitness  #motivation  #fatlossmotivation  #weightlossdiary  #weightlossinspiration  #transformation  #fatlossjourney  #beforeandafter  #health  #gym #exercise  #fitnesslife  #fitnessgoals  #tbt  #weightlossstory  #fitfam #losingweight  #fit  #countingcalories  #extremeweightloss  #healthyliving  #obesity 
Getting on an 🛬 for a long haul flight to the Philippines. Decided to "fill up" with eggs, ground beef, zucchini and parmagiano shredded cheese. You never know what airline food macros are like. Hahaha
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#keto #kcko #keepcalmandketoon #highfatweightloss #hflc #hflcdiet #highfat #fatlever #fatloss #eggfast #ketomacros #ketogenics #ketogenicdiet #ketowoe #ketowayofeating #lowcarblife #lowcarb #lowcarbdiet #ketomeals #keto2018 #nocarbs #lowcarbs #lowcarbhighfatdiet #lowcarblife #weightloss #ketoislife #ketogoals #ketobreakfast #fatloss #if16 #intermitentfasting #fatlever #fatloss #fatlossmotivation
Getting on an 🛬 for a long haul flight to the Philippines. Decided to "fill up" with eggs, ground beef, zucchini and parmagiano shredded cheese. You never know what airline food macros are like. Hahaha . . . #keto  #kcko  #keepcalmandketoon  #highfatweightloss  #hflc  #hflcdiet  #highfat  #fatlever  #fatloss  #eggfast  #ketomacros  #ketogenics  #ketogenicdiet  #ketowoe  #ketowayofeating  #lowcarblife  #lowcarb  #lowcarbdiet  #ketomeals  #keto2018  #nocarbs  #lowcarbs  #lowcarbhighfatdiet  #lowcarblife  #weightloss  #ketoislife  #ketogoals  #ketobreakfast  #fatloss  #if16  #intermitentfasting  #fatlever  #fatloss  #fatlossmotivation 
Getting depressed because you don't see any change? Are you watching your diet and excercising but don't see any change? Wheiging in every day hopong to see 0,5lbs less on the scale? 
Just don't!

Keep doing what you do and pick one day a week to wheigh in. The change will be larger and more noticeable and it will MOTIVATE you more.

My wheighing moment for example is saturday morning. Pick yours and see what it does for your moral!
Getting depressed because you don't see any change? Are you watching your diet and excercising but don't see any change? Wheiging in every day hopong to see 0,5lbs less on the scale? Just don't! Keep doing what you do and pick one day a week to wheigh in. The change will be larger and more noticeable and it will MOTIVATE you more. My wheighing moment for example is saturday morning. Pick yours and see what it does for your moral!
It's been one hell of a week 😁 it's the first time that I've managed to hit all my Fitbit targets 5 days in a row 💪 Hopefully it continues 😂
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#Fitbit #fitness #fitnesslifestyle #fitnesslife #fitnessmotivation #fitlife #fitspo #fitnessaddict #gym #gymtime #gymmotivation #gymlife #gymaddict #bodybuildingmotivation #bodybuilding #bodygoals #beast #beastmode #weightlossmotivation #weightloss #weightlossjourney #fatloss #fatlossmotivation #fatlossjourney #fitfam
It's been one hell of a week 😁 it's the first time that I've managed to hit all my Fitbit targets 5 days in a row 💪 Hopefully it continues 😂 . . . . . #Fitbit  #fitness  #fitnesslifestyle  #fitnesslife  #fitnessmotivation  #fitlife  #fitspo  #fitnessaddict  #gym  #gymtime  #gymmotivation  #gymlife  #gymaddict  #bodybuildingmotivation  #bodybuilding  #bodygoals  #beast  #beastmode  #weightlossmotivation  #weightloss  #weightlossjourney  #fatloss  #fatlossmotivation  #fatlossjourney  #fitfam 
A friend once said: "If you can get past that very moment when you feel like your body can't take any longer, then you are making some serious progress"

You really want that body you desire? Step out of your comfort zone. #getworking #exercise #fitness #fitfam #100days #didifit #100daysfitnesschallenge #100daysfitnesschallenge #Fitspo #fitspiration #weightwatchers #cardioforweightloss #fitnessmotivation #girlswholift #womenwholift #fitnesscamp #fitfam #shreddergang #teamfit #fitwomen #fitmomsclub #fitmom #fatlossmotivation #weightlossmotivation #didifitoffical #fitclub
A friend once said: "If you can get past that very moment when you feel like your body can't take any longer, then you are making some serious progress" You really want that body you desire? Step out of your comfort zone. #getworking  #exercise  #fitness  #fitfam  #100days  #didifit  #100daysfitnesschallenge  #100daysfitnesschallenge  #Fitspo  #fitspiration  #weightwatchers  #cardioforweightloss  #fitnessmotivation  #girlswholift  #womenwholift  #fitnesscamp  #fitfam  #shreddergang  #teamfit  #fitwomen  #fitmomsclub  #fitmom  #fatlossmotivation  #weightlossmotivation  #didifitoffical  #fitclub 
Today I bought a dress from the markets for $7...
Already stoked with my purchase, I went home and put it on... only to find £5 in the pocket (equivalent to $8.66AUD according to my good old friend google).
It’s a good day my friends, a good day.
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Edit: It’s a jump suit, for those that have msg’d saying it’s very short. I wouldn’t have bought a dress that short.

#yougottaspendmoneytomakemoney 
#makingmoneywhileshopping #zara #fashion #england #zara #glasses #fitness #curvy #gym #squats #booty #dress #crossfit #weightlifting #bodybulding #powerlifting #fatlossmotivation #beforeandafter #weightlossjourney
Today I bought a dress from the markets for $7... Already stoked with my purchase, I went home and put it on... only to find £5 in the pocket (equivalent to $8.66AUD according to my good old friend google). It’s a good day my friends, a good day. . Edit: It’s a jump suit, for those that have msg’d saying it’s very short. I wouldn’t have bought a dress that short. #yougottaspendmoneytomakemoney  #makingmoneywhileshopping  #zara  #fashion  #england  #zara  #glasses  #fitness  #curvy  #gym  #squats  #booty  #dress  #crossfit  #weightlifting  #bodybulding  #powerlifting  #fatlossmotivation  #beforeandafter  #weightlossjourney 
Train insane but pizza keeps you sane 😉😂😋 #pizza day #newyorker gona have to try the others ie pizzahut etc 😋 #pizzalover #pepperoni #fitnessjourney #fitnessmotivation #fitness #weightloss #weightlossjourney #fatlossjourney #fatloss #fatlossmotivation #running #cardio #bbg #gym #weights #zumba #yoga #pilates #fitspo #keepitreal #keepgoing
👉🏼Plate ABS👈🏼
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Give these a try👇🏼👇🏼👇🏼
1️⃣Plate Plank Hold 
2️⃣Plate Roll Outs 
3️⃣Single Arm Slides (right)
4️⃣Single Arm Slides (left)
5️⃣Reverse Roll Outs (left to right)
6️⃣Reverse Roll Outs (in and out)
7️⃣Plate Walks .
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These are some of my favourites for working the core. If you don't have a plate like I do, don't worry and ab wheel will be just as effective 👍🏻
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A great little ab circuit 👉🏼10-15 reps of each exercise. 2-3 rounds. .
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For the plank hold anywhere from 10-60 seconds is a great start (depending on your current level) and for the walks, I usually do 20 seconds forward and then I'll go backwards back for another 20 seconds. 😱 .
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Have fun. Tag your ab buddies. 🤗😉
👉🏼Plate ABS👈🏼 . . Give these a try👇🏼👇🏼👇🏼 1️⃣Plate Plank Hold 2️⃣Plate Roll Outs 3️⃣Single Arm Slides (right) 4️⃣Single Arm Slides (left) 5️⃣Reverse Roll Outs (left to right) 6️⃣Reverse Roll Outs (in and out) 7️⃣Plate Walks . . These are some of my favourites for working the core. If you don't have a plate like I do, don't worry and ab wheel will be just as effective 👍🏻 . . A great little ab circuit 👉🏼10-15 reps of each exercise. 2-3 rounds. . . For the plank hold anywhere from 10-60 seconds is a great start (depending on your current level) and for the walks, I usually do 20 seconds forward and then I'll go backwards back for another 20 seconds. 😱 . . Have fun. Tag your ab buddies. 🤗😉
💥Beep Boop n' Box Squats💥
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Pretty sure I need to be shoving my ass further back and sitting down more, but I haven't done these in well over a year and I have 120lbs more on my back than the last time I did them.
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Always room for improvement🙌
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This was 3x6 185lbs. Feeling good. Feeling #strong. I'm coming for you, 200. 💪
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Feeling rested and rejuvenated after way too much fun in Europe .
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#womenwholift #squats #squatbooty #girlswhosquat #boxsquats #gettingstronger #buildingmuscle #womenwholiftheavy #girlswholiftheavy #doyouevensquat #trainhard #thickthighs #quads #strongwomen #fitfluential #fitnessaddict #fitnessgoals #fitchicks #gymrat #fitnessmodel #workharder #fitnessblogger #fitnessvideo #gymlife #fitchicks #fitmoms #fatlossmotivation #fatlossjourney #getfit #stayfit
💥Beep Boop n' Box Squats💥 . Pretty sure I need to be shoving my ass further back and sitting down more, but I haven't done these in well over a year and I have 120lbs more on my back than the last time I did them. . Always room for improvement🙌 . This was 3x6 185lbs. Feeling good. Feeling #strong . I'm coming for you, 200. 💪 . Feeling rested and rejuvenated after way too much fun in Europe . . . #womenwholift  #squats  #squatbooty  #girlswhosquat  #boxsquats  #gettingstronger  #buildingmuscle  #womenwholiftheavy  #girlswholiftheavy  #doyouevensquat  #trainhard  #thickthighs  #quads  #strongwomen  #fitfluential  #fitnessaddict  #fitnessgoals  #fitchicks  #gymrat  #fitnessmodel  #workharder  #fitnessblogger  #fitnessvideo  #gymlife  #fitchicks  #fitmoms  #fatlossmotivation  #fatlossjourney  #getfit  #stayfit 
Three years ago I was at my lowest weight, I was fit and I was learning to love myself. Then life got in the way. My mental state deteriorated, I lost some very important people, my disordered eating spiralled out of control and I became very unwell both mentally and physically. This photo makes me very uncomfortable because I absolutely hate the way I look. I started 2018 heavier than I have ever been before - I was so sure I wouldn’t end up like this again but here I am. Over the last year I don’t know how many times I have said that I need to start losing weight again but I’m ready now. I’m ready to do better and I’m ready to feel better. ❤️
Three years ago I was at my lowest weight, I was fit and I was learning to love myself. Then life got in the way. My mental state deteriorated, I lost some very important people, my disordered eating spiralled out of control and I became very unwell both mentally and physically. This photo makes me very uncomfortable because I absolutely hate the way I look. I started 2018 heavier than I have ever been before - I was so sure I wouldn’t end up like this again but here I am. Over the last year I don’t know how many times I have said that I need to start losing weight again but I’m ready now. I’m ready to do better and I’m ready to feel better. ❤️
This is a follow-up from my post the other day about how water is basically a magical elixir of goodness for our body
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Naturally, I felt it was only right to give a few tips about ways to drink more water throughout the day
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A lot of people struggle with this. It's actually a common question I get from clients who are baffled about how to drink enough
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These tips are a great place to start. I want to really harp on the need to drink water when you first wake up in the morning, as our bodies tend to wake up dehydrated. This might be the only time I tell you to reach for another drink before coffee -
Besides that, the more habitual and mindless we can make hydrating, the easier
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Do it while you're hanging out, eating, exercising...carrying a trusted water bottle around with you is a great way to start (my bitmoji is drinking beer; that's the closest one I could find lol)
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Also, adding some citrus  to it is a great way to make it a little more flavorful. I do that all the time
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Hope this helps fam. Staying hydrated is very important if we want our bodies to be functioning optimally
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Much love and enjoy your Friday evening,
Marcus
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#fatlosscoach #fatlosshelp #fatlossmotivation #exercisetips #exercisevideo #denverfitness #fatlosstips #flexibledieting #howtolosefat #howtoloseweight #mealplans #weightlossjourney #weighttraining #weightlossprogram #fatburner #eatright #eatinghealthy #gethealthy #gluteworkout #bodyunderconstruction #conquertraining #marcusrice #colorado #fitnessgoals #fitgoals #leangains #longmontcolorado #coloradofitness #fitgirlsguide
This is a follow-up from my post the other day about how water is basically a magical elixir of goodness for our body - Naturally, I felt it was only right to give a few tips about ways to drink more water throughout the day - A lot of people struggle with this. It's actually a common question I get from clients who are baffled about how to drink enough - These tips are a great place to start. I want to really harp on the need to drink water when you first wake up in the morning, as our bodies tend to wake up dehydrated. This might be the only time I tell you to reach for another drink before coffee - Besides that, the more habitual and mindless we can make hydrating, the easier - Do it while you're hanging out, eating, exercising...carrying a trusted water bottle around with you is a great way to start (my bitmoji is drinking beer; that's the closest one I could find lol) - Also, adding some citrus to it is a great way to make it a little more flavorful. I do that all the time - Hope this helps fam. Staying hydrated is very important if we want our bodies to be functioning optimally - Much love and enjoy your Friday evening, Marcus - - - - #fatlosscoach  #fatlosshelp  #fatlossmotivation  #exercisetips  #exercisevideo  #denverfitness  #fatlosstips  #flexibledieting  #howtolosefat  #howtoloseweight  #mealplans  #weightlossjourney  #weighttraining  #weightlossprogram  #fatburner  #eatright  #eatinghealthy  #gethealthy  #gluteworkout  #bodyunderconstruction  #conquertraining  #marcusrice  #colorado  #fitnessgoals  #fitgoals  #leangains  #longmontcolorado  #coloradofitness  #fitgirlsguide 
Ridiculously excited about our new meal prep boxes. ☺️❤️
Ridiculously excited about our new meal prep boxes. ☺️❤️
Mädels ❤
Es ist wieder so weit. 
Heute war ja unser Wiegetag und wir haben diese Woche wieder 0,6% abgenommen. Wir bleiben der Linie also treu 😉.
Dafür, dass wir diese Woche Krankheit und auch den ein oder anderen Ausrutscher hatten, ist es doch ganz gut 😊.
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@let_the_fight_beginn
@_denise.bu_ 
@_harah_85 🥉
@its_me_scheppi 🥇
@__mari_licious__ 🥈
@haasegram 
@franzi.m91 .
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#gemeinsamstark2018 💪
#teamgemeinsamstark2018 👭♥
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#gemeinsamsindwirstark #abnehmen2018 #motivation #bestesteam #weightloss  #gemeinsamansziel #fettlogikfrei #girlswholift #strongnotskinny #2018unserjahr #2018goals #diät #becomefit #losingweightfeelinggreat #fatlossmotivation #fitfam #derspeckmussweg #muskelaufbau #sixpackinprogress #teamfettlogikfrei #kalorienzählen #sis #SizeZero  #abspecken #muskelaufbau #Wiegetag #abgerechnetwirdamstrand
Mädels ❤ Es ist wieder so weit. Heute war ja unser Wiegetag und wir haben diese Woche wieder 0,6% abgenommen. Wir bleiben der Linie also treu 😉. Dafür, dass wir diese Woche Krankheit und auch den ein oder anderen Ausrutscher hatten, ist es doch ganz gut 😊. . . @let_the_fight_beginn @_denise.bu_ @_harah_85 🥉 @its_me_scheppi 🥇 @__mari_licious__ 🥈 @haasegram @franzi.m91 . . #gemeinsamstark2018  💪 #teamgemeinsamstark2018  👭♥ . . . . . #gemeinsamsindwirstark  #abnehmen2018  #motivation  #bestesteam  #weightloss  #gemeinsamansziel  #fettlogikfrei  #girlswholift  #strongnotskinny  #2018unserjahr  #2018goals  #diät  #becomefit  #losingweightfeelinggreat  #fatlossmotivation  #fitfam  #derspeckmussweg  #muskelaufbau  #sixpackinprogress  #teamfettlogikfrei  #kalorienzählen  #sis  #SizeZero  #abspecken  #muskelaufbau  #Wiegetag  #abgerechnetwirdamstrand 
Regranned from @loganburton_lifts -  Who else is dedicated to their goals this year? I am! I have the tattoo to prove it😏🔥🔥 Shirt by @doughnutsanddeadlifts
Regranned from @loganburton_lifts - Who else is dedicated to their goals this year? I am! I have the tattoo to prove it😏🔥🔥 Shirt by @doughnutsanddeadlifts
🍴FOODY FRIDAY 🍴
Say my last exam today 💪🏻💃🏼 Celebrated by making @uni.lean Greek Yoghurt Carbonara 🍝😏 Super tasty and super quick!
Ingredients:
75g Spaghetti 
20g Parmesan (I used Cheddar)
40g Greek Yoghurt
1 Slice of Bacon (leaves some for your breakfast😉)
1 Egg Yolk
Recipe:
1. Boil the spaghetti 
2. Slice the bacon into small pieces and fry 
3. Mix together egg yolk, cheese and Greek yoghurt
4. When the pasta is cooked, drain it and add the pasta and sauce to the frying pan 
5. Stir and serve ☺️I also recommend garlic bread 🥖 
You could add peas or Broccoli too for those micros 🥦🥦 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 
Don’t forget you can get 10% off the UniLean #GetLean guide with my code ESMITH10 💕
🍴FOODY FRIDAY 🍴 Say my last exam today 💪🏻💃🏼 Celebrated by making @uni.lean Greek Yoghurt Carbonara 🍝😏 Super tasty and super quick! Ingredients: 75g Spaghetti 20g Parmesan (I used Cheddar) 40g Greek Yoghurt 1 Slice of Bacon (leaves some for your breakfast😉) 1 Egg Yolk Recipe: 1. Boil the spaghetti 2. Slice the bacon into small pieces and fry 3. Mix together egg yolk, cheese and Greek yoghurt 4. When the pasta is cooked, drain it and add the pasta and sauce to the frying pan 5. Stir and serve ☺️I also recommend garlic bread 🥖 You could add peas or Broccoli too for those micros 🥦🥦 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Don’t forget you can get 10% off the UniLean #GetLean  guide with my code ESMITH10 💕