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Well, @macrodad tagged me to share 10 facts about me, so here goes nothing:
1. I am my own harshest critic
2. I have the hardest time taking selfies (see point 1) and that's why that pic is from August🤦🏼‍♀️
3. I love to travel 🛄
4. I've taken 46 flights in 2015 and 35 last year (see point 3)✈️
5. I wear a 5¥ coin all the times, I got it in Japan and this is believed to bring good luck in business and relationships
6. I have lived in London for 2 years + 1 week 🇬🇧
7. I wanted to be a surgeon oncologist my whole life until I decided last minute to pursue business management 🤷🏼‍♀️
8. I have a passion for coffee and love to discover new places (maybe that's what my insta should be about...)☕
9. I don't like my name and was angry at my parents as a child for naming me Silvia🙈
10. I hate being asked where I see myself in the future (typical dumb job interview question) because the only thing I'd want to answer is "to be content"🙃
Now is your turn 👆🏼👆🏼👆🏼👆🏼
#iifym #food #foodblog #foodporn #foodblogger #fitfam #fitspo #fitgirl #fitness #iifymporn #iifymgirls #iifymitalia #thenutelladiet #flexibleeating #flexibledieting #eatfamous #bodybuilding #powerlifting #girlswholift #cleaneating #snackporn #macros #flexiblediet #eeeeeats #flexibledietersoflondon
Well, @macrodad tagged me to share 10 facts about me, so here goes nothing: 1. I am my own harshest critic 2. I have the hardest time taking selfies (see point 1) and that's why that pic is from August🤦🏼‍♀️ 3. I love to travel 🛄 4. I've taken 46 flights in 2015 and 35 last year (see point 3)✈️ 5. I wear a 5¥ coin all the times, I got it in Japan and this is believed to bring good luck in business and relationships 6. I have lived in London for 2 years + 1 week 🇬🇧 7. I wanted to be a surgeon oncologist my whole life until I decided last minute to pursue business management 🤷🏼‍♀️ 8. I have a passion for coffee and love to discover new places (maybe that's what my insta should be about...)☕ 9. I don't like my name and was angry at my parents as a child for naming me Silvia🙈 10. I hate being asked where I see myself in the future (typical dumb job interview question) because the only thing I'd want to answer is "to be content"🙃 Now is your turn 👆🏼👆🏼👆🏼👆🏼 #iifym  #food  #foodblog  #foodporn  #foodblogger  #fitfam  #fitspo  #fitgirl  #fitness  #iifymporn  #iifymgirls  #iifymitalia  #thenutelladiet  #flexibleeating  #flexibledieting  #eatfamous  #bodybuilding  #powerlifting  #girlswholift  #cleaneating  #snackporn  #macros  #flexiblediet  #eeeeeats  #flexibledietersoflondon 
Anche l'occhio vuole la sua parte! Questa è una fintissima torta di mele fatta con 180g di Albume, 10g di farina integrale, 1 mela, aroma di vaniglia e cannella! Bella e buona e FIT 💪😀 #fit #fitfam #foodie #food #foodgasm #foodporn #instalike #instafitness #instafit #instafood #instafoodie #diet #dieting #flexible #flexibledietitalia #flexiblediet #eatfit #eat #eatclean #healthyfood #love #gymlife #gymfood #gym #bodybuilding #iifym #tbt #bulk #diet #youtube
Anche l'occhio vuole la sua parte! Questa è una fintissima torta di mele fatta con 180g di Albume, 10g di farina integrale, 1 mela, aroma di vaniglia e cannella! Bella e buona e FIT 💪😀 #fit  #fitfam  #foodie  #food  #foodgasm  #foodporn  #instalike  #instafitness  #instafit  #instafood  #instafoodie  #diet  #dieting  #flexible  #flexibledietitalia  #flexiblediet  #eatfit  #eat  #eatclean  #healthyfood  #love  #gymlife  #gymfood  #gym  #bodybuilding  #iifym  #tbt  #bulk  #diet  #youtube 
Who says you can't eat breakfast for dinner?👌🏻💪🏼
Chobani, gronala, strawberries and a protein bar 😏
Who says you can't eat breakfast for dinner?👌🏻💪🏼 Chobani, gronala, strawberries and a protein bar 😏
Implementing a deload period into a training program is of paramount importance.
Its called periodization for a reason... If you consistently train with the same weight, reps, rest time between sets & the same exercises, not only will you burn out, you wont see any gains. After 3-4 months, 7-10 days is a good rest period. More than 10 days the first thing to go is CRF, after that you will start to lose strength. 🏋️‍♂️
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Whenever, whatever, have a nice day!
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Implementing a deload period into a training program is of paramount importance. Its called periodization for a reason... If you consistently train with the same weight, reps, rest time between sets & the same exercises, not only will you burn out, you wont see any gains. After 3-4 months, 7-10 days is a good rest period. More than 10 days the first thing to go is CRF, after that you will start to lose strength. 🏋️‍♂️ - Whenever, whatever, have a nice day! -
@zoneweightloss #zoneweightloss 😘😘😘 _________________________________________________
HOW TO FIND MOTIVATION TO LOSE WEIGHT??? Motivation's a tricky beast...
~
When you have it, motivation can be incredibly powerful for... well... motivating you to take action! It makes it easier to workout, stick to your diet, stay consistent, etc.
~ 
The problem, though, is that motivation is fleeting. It's sort of like a wave 🌊 in that there are ups and downs. Think about it, how many times have you woken up with a motivation "high" and the next day wake up feeling like total doggy doo-doo 💩?
~ 
And here's the thing —> You WILL feel more and less motivation at different points along your journey, which is why it's not about trying to stay motivated, but rather optimizing how you're using motivation when you have it!
~ 
Here are some common mistakes I see and how to fix 'em
– ❌ Relying on Motivation Entirely - we already know motivation comes in waves, so this only sets you up for failure when it naturally drops. ✅ Instead, Rely on Your Habits - use the times you feel motivated to build an develop habits that benefit you regardless of how motivated you feel in the moment.
– ❌ Motivate Yourself Out of Hate - All this does is create a worse mindset, and frankly, it's a terrible way to live. ✅ Instead, Motivate Yourself Out of Love - It doesn't matter where you're starting from... the fact you're making a change now is something you should be proud of!
– ❌ Expecting Results Now - you'll only be setting yourself up for failure. It's also a guaranteed way to lose motivation quickly. ✅ Instead, be Incredibly Patient - weight loss takes time, and the more patience you have with seeing results, the easier it'll be to stay motivated
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@zoneweightloss #zoneweightloss  😘😘😘 _________________________________________________ HOW TO FIND MOTIVATION TO LOSE WEIGHT??? Motivation's a tricky beast... ~ When you have it, motivation can be incredibly powerful for... well... motivating you to take action! It makes it easier to workout, stick to your diet, stay consistent, etc. ~ The problem, though, is that motivation is fleeting. It's sort of like a wave 🌊 in that there are ups and downs. Think about it, how many times have you woken up with a motivation "high" and the next day wake up feeling like total doggy doo-doo 💩? ~ And here's the thing —> You WILL feel more and less motivation at different points along your journey, which is why it's not about trying to stay motivated, but rather optimizing how you're using motivation when you have it! ~ Here are some common mistakes I see and how to fix 'em – ❌ Relying on Motivation Entirely - we already know motivation comes in waves, so this only sets you up for failure when it naturally drops. ✅ Instead, Rely on Your Habits - use the times you feel motivated to build an develop habits that benefit you regardless of how motivated you feel in the moment. – ❌ Motivate Yourself Out of Hate - All this does is create a worse mindset, and frankly, it's a terrible way to live. ✅ Instead, Motivate Yourself Out of Love - It doesn't matter where you're starting from... the fact you're making a change now is something you should be proud of! – ❌ Expecting Results Now - you'll only be setting yourself up for failure. It's also a guaranteed way to lose motivation quickly. ✅ Instead, be Incredibly Patient - weight loss takes time, and the more patience you have with seeing results, the easier it'll be to stay motivated _______________________
Early morning back and biceps sesh with @willsherbourne 💪🏽My lower back has been a weak point of mine for a while so i'm adding in rack pulls to try and build it up during this off season 🎄
Early morning back and biceps sesh with @willsherbourne 💪🏽My lower back has been a weak point of mine for a while so i'm adding in rack pulls to try and build it up during this off season 🎄
Specifically tailored for small creative business owners and…
#besties #bodybuilding #friends4ever #getfitordietrying #abs #flexiblediet #ifitfitsyourmacros #bodyandmind #tbt #lol #family #followme #cute #love #smile #self #like
Bom, bom, bom diaaaa! 🌸
Já passamos do meio da semama e o cansaço mental e físico começa a bater, ainda mais para quem também acorda super cedo (🙋) e dorme mega tarde (🙋), não é? Mas ohhh! Vamoqvamo seguir em frente, cumprindo as metas diarias sem fraquejar e sem reclamar!
Pelo ao contrário: sejamos GRATOS por mais um dia de vida... 🙏😊
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Acordei moída do treino de ontem e hoje é dia de descanso de treino 😊 masss, mesmo assim, as refeições continuam caprichadas! 💁
Para o desjejum de hoje, têm: morangos, maçã, bolinhos de aveia protéicos com whey sabor morango (fiz a quantidade para a semana toda. Prático!) e meu omelete de forno turbinado (também fiz para a semana toda!) que, apesar de não ter nada demais, ficou mega gostoso e depois postarei a receitinha (fiquem de olho haha 🙊🙈) 🍓🍎🍳🎂
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Letssss goooo!!!!
Bom, bom, bom diaaaa! 🌸 Já passamos do meio da semama e o cansaço mental e físico começa a bater, ainda mais para quem também acorda super cedo (🙋) e dorme mega tarde (🙋), não é? Mas ohhh! Vamoqvamo seguir em frente, cumprindo as metas diarias sem fraquejar e sem reclamar! Pelo ao contrário: sejamos GRATOS por mais um dia de vida... 🙏😊 . Acordei moída do treino de ontem e hoje é dia de descanso de treino 😊 masss, mesmo assim, as refeições continuam caprichadas! 💁 Para o desjejum de hoje, têm: morangos, maçã, bolinhos de aveia protéicos com whey sabor morango (fiz a quantidade para a semana toda. Prático!) e meu omelete de forno turbinado (também fiz para a semana toda!) que, apesar de não ter nada demais, ficou mega gostoso e depois postarei a receitinha (fiquem de olho haha 🙊🙈) 🍓🍎🍳🎂 . Letssss goooo!!!!
#colazione 🍰 -pancake di farina di avena al caco con crema di anacardi 
#fitnessmotivation #flexiblediet #fitness #fitgirl #healthybreakfast #food #healthypancakes
Si tu es absent lors de mes combats, n’espère pas être présent lors de mes succès ..
Si tu es absent lors de mes combats, n’espère pas être présent lors de mes succès ..
#tb to this beauty @disney Hollywood Studios ❤️ #pulledporksandwich
"Desayuno ¿la comida más importante del día?". No, pero si tienes la suerte de disponer de tiempo para prepararte y comerte tranquilamente un desayuno como el que veis.. quizás siga sin ser la comida más importante pero que pasa a ser la que más disfruto es un hecho innegable e irrefutable.

Que tengáis buenos días, que tengáis mejores desayunos.

A currar. 🔰WORK TO BE FIT. 🏵ENTRENAMIENTO PERSONAL.
🍎ASESORAMIENTO NUTRICIONAL.
📧ONLINE COACHING. 🔶Aumento de Peso / Masa Muscular.
🔷Pérdida de Peso / Grasa Corporal.
🔶Mejora de la Composición Corporal.
🔷Aumento del Rendimiento Deportivo. 📊Revisiones y Ajustes Periódicos.
📧Contacto Personal 24/7 (E-Mail). ➖Información: 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩

#TeamWorkToBeFit

#Bodybuilding #Fitness #MensPhysique #Culturismo #TrainHardEatSmart #Shredded #Cutting #Abs #Aesthetic #IFBB #NPC #PersonalTrainer #EducateAndDominate #FitnessModel

#Nutrition #FitFood #Diet #IIFYM #FlexibleDiet #HealthyMeals #NutritionTips #EatRealFood

#FitnessTips #InstaFit #FitnessAddict #Follow4Follow #FitInspiration #FitnessBlogger #F4F
"Desayuno ¿la comida más importante del día?". No, pero si tienes la suerte de disponer de tiempo para prepararte y comerte tranquilamente un desayuno como el que veis.. quizás siga sin ser la comida más importante pero que pasa a ser la que más disfruto es un hecho innegable e irrefutable. Que tengáis buenos días, que tengáis mejores desayunos. A currar. 🔰WORK TO BE FIT. 🏵ENTRENAMIENTO PERSONAL. 🍎ASESORAMIENTO NUTRICIONAL. 📧ONLINE COACHING. 🔶Aumento de Peso / Masa Muscular. 🔷Pérdida de Peso / Grasa Corporal. 🔶Mejora de la Composición Corporal. 🔷Aumento del Rendimiento Deportivo. 📊Revisiones y Ajustes Periódicos. 📧Contacto Personal 24/7 (E-Mail). ➖Información: 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 #TeamWorkToBeFit  #Bodybuilding  #Fitness  #MensPhysique  #Culturismo  #TrainHardEatSmart  #Shredded  #Cutting  #Abs  #Aesthetic  #IFBB  #NPC  #PersonalTrainer  #EducateAndDominate  #FitnessModel  #Nutrition  #FitFood  #Diet  #IIFYM  #FlexibleDiet  #HealthyMeals  #NutritionTips  #EatRealFood  #FitnessTips  #InstaFit  #FitnessAddict  #Follow4Follow  #FitInspiration  #FitnessBlogger  #F4F 
(ITA ⬇) Goodmorning! How are you? Yesterday night I felt a bit of unmotivated anxiety before managing to sleep. But fortunately I've learnt the power of positive thinking: thinking about what I achieved, what I like, what usually makes me happy is a good way to free my mind and manage to get asleep. Anyway, this morning I woke up happier and relaxed and I made myself a good nicecream with all those delicious toppings. And you? What do you do when negative thoughts kick hard? 
_______________________________
ITA: Buongiorno! Come va? Ieri sera ho avuto qualche difficoltà ad addormentarmi a causa di un po' di ansia per lo più immotivata. Per fortuna ho imparato tempo fa l'importanza del pensiero positivo: pensare ai tanti traguardi che ho raggiunto, alle cose che mi piacciono e che mi rendono felice è un ottimo metodo per spostare l'attenzione della mente e riuscire finalmente a dormire. Stamattina infatti mi sono svegliata positiva e riposata. Ho persino un sacco di voglia di fare attività fisica, che di solito è sintomo che ho energia positiva da liberare! Mi sono preparata un nicecream di banana con tutti quei toppings e tra poco sarò pronta per allenarmi! E voi? Avete qualche soluzione in quei casi? 😘
 #healthyeating #befit #sugarfree #colazionesana #nicecream #veganicecream #mentalhealth #balancediet #equilibrio #dietasana #healthyeating #recovery #bopo #bodypositivity #noguilt #intuitiveeating #fitfamily #flexibledieting #flexiblediet #dietaflessibile #noguilt #stopdca #medicine #colazione #healthybreakfast #nodisturbialimentari #recovery #selflove #veganbreakfast
(ITA ⬇) Goodmorning! How are you? Yesterday night I felt a bit of unmotivated anxiety before managing to sleep. But fortunately I've learnt the power of positive thinking: thinking about what I achieved, what I like, what usually makes me happy is a good way to free my mind and manage to get asleep. Anyway, this morning I woke up happier and relaxed and I made myself a good nicecream with all those delicious toppings. And you? What do you do when negative thoughts kick hard? _______________________________ ITA: Buongiorno! Come va? Ieri sera ho avuto qualche difficoltà ad addormentarmi a causa di un po' di ansia per lo più immotivata. Per fortuna ho imparato tempo fa l'importanza del pensiero positivo: pensare ai tanti traguardi che ho raggiunto, alle cose che mi piacciono e che mi rendono felice è un ottimo metodo per spostare l'attenzione della mente e riuscire finalmente a dormire. Stamattina infatti mi sono svegliata positiva e riposata. Ho persino un sacco di voglia di fare attività fisica, che di solito è sintomo che ho energia positiva da liberare! Mi sono preparata un nicecream di banana con tutti quei toppings e tra poco sarò pronta per allenarmi! E voi? Avete qualche soluzione in quei casi? 😘 #healthyeating  #befit  #sugarfree  #colazionesana  #nicecream  #veganicecream  #mentalhealth  #balancediet  #equilibrio  #dietasana  #healthyeating  #recovery  #bopo  #bodypositivity  #noguilt  #intuitiveeating  #fitfamily  #flexibledieting  #flexiblediet  #dietaflessibile  #noguilt  #stopdca  #medicine  #colazione  #healthybreakfast  #nodisturbialimentari  #recovery  #selflove  #veganbreakfast 
Buenos días a todos 🤘 donuts de avena, melocotón  y café + aceite de coco 🍩🍑☕ legday 🏋 
Código de descuento 10% en prozis ➡ COLOWORLD
#IIFYM #fitness #fitnesslivestyle #fitboy #diet #flexiblediet #dieta #dietaflexible #eattogrow #eatclean #bodybuilding #beastmode #volumen  #flexibledieting #breakfast #donuts #ItItFitsYourMacros #healthylife #food #foodhealthy #vidasana #macros #fityourmacros #gym #gymlife #dedication #motivaciones
Buenos días a todos 🤘 donuts de avena, melocotón y café + aceite de coco 🍩🍑☕ legday 🏋 Código de descuento 10% en prozis ➡ COLOWORLD #IIFYM  #fitness  #fitnesslivestyle  #fitboy  #diet  #flexiblediet  #dieta  #dietaflexible  #eattogrow  #eatclean  #bodybuilding  #beastmode  #volumen   #flexibledieting  #breakfast  #donuts  #ItItFitsYourMacros  #healthylife  #food  #foodhealthy  #vidasana  #macros  #fityourmacros  #gym  #gymlife  #dedication  #motivaciones 
Super #colazione pre tattoo 👺🙆🏼con frozen #porridge ricoperto da una ⛰ di quark che finalmente ho trovato (grazie esselunga ☺️😍) #breakfast #oatmeal #colazionesana #healthybreakfast #bowl #abs #flexiblediet #iifymstyle #macros #dieta #eating #eatclean #carbs #goodcarbs #healthyfood #veganfood #nutrition #gym #healthylifestyle #fitfood #cleaneating #foodie #iifym #fitfam #fitnessmotivation #protein #fitness #balance
☀️BUONGIORNO☀️
Pancake al cocco e top burro di arachidi @prozis 💪🏼💪🏼💪🏼
✅CODICE SCONTO PROZIS ➡️FITCOOK10
 #prozis #gains #flexiblediet #muscles #fitness #fitnessjourney #girlswholift #fitfam #bbggirls #healthy #healthylifestyle #fitspo #bikini #workout #fit #cleaneating #bodybuilding #motivation #eatclean #bbgfam #sixpack #health #bikinibodyguide #gym #bbg #whatieatinaday #weightloss #fitgirl #healthyfood #abs
☀️BUONGIORNO☀️ Pancake al cocco e top burro di arachidi @prozis 💪🏼💪🏼💪🏼 ✅CODICE SCONTO PROZIS ➡️FITCOOK10 #prozis  #gains  #flexiblediet  #muscles  #fitness  #fitnessjourney  #girlswholift  #fitfam  #bbggirls  #healthy  #healthylifestyle  #fitspo  #bikini  #workout  #fit  #cleaneating  #bodybuilding  #motivation  #eatclean  #bbgfam  #sixpack  #health  #bikinibodyguide  #gym  #bbg  #whatieatinaday  #weightloss  #fitgirl  #healthyfood  #abs 
Esto marcha! 💪🏻 Feliz jueves. Mucha suerte a todos los que competís este fin de semana! .
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#model #fitnessmodel #teamquamtrax #health #entrenando #workout #training #motivation #pesas #photooftheday  #aesthetics  #diet #deporte #dedication  #fitness #flexiblediet #gym #cardio #healthy #life #food #npc #eatclean #foodporn #mensphysique #cheatmeal #fitnessmotivation #Sexy #beauty #men
Mela-caffé-cannella🍏☕️ con crema di mandorle e fage e crema al cacao🍫🤤 rimane uno dei miei preferiti, accompagnato da caffé americano poi😍🔝 buon giovedì🌸 #fitfood#fitnessjourney #flexiblediet #iifymitalia#eatclean #abs #sixpack #muscles#girlwholift #healthy#healthylifestyle#healthyfood #girlwithmuscle #bodybuilding#gainz #workout #naturalpeaking #bikini#bikinicompetitor #naturalbodybuilding #gym#IIFYM #liftheavy #trainhard#motivationforfitness  #fit #cleaneating #fitspo#fitfam #fitgirl
Mela-caffé-cannella🍏☕️ con crema di mandorle e fage e crema al cacao🍫🤤 rimane uno dei miei preferiti, accompagnato da caffé americano poi😍🔝 buon giovedì🌸 #fitfood #fitnessjourney  #flexiblediet  #iifymitalia #eatclean  #abs  #sixpack  #muscles #girlwholift  #healthy #healthylifestyle #healthyfood  #girlwithmuscle  #bodybuilding #gainz  #workout  #naturalpeaking  #bikini #bikinicompetitor  #naturalbodybuilding  #gym #IIFYM  #liftheavy  #trainhard #motivationforfitness  #fit  #cleaneating  #fitspo #fitfam  #fitgirl 
Ludzie sa nagle tacy zaskoczeni kiedy zaczynasz z Nimi postepowac jak Oni z Toba... -
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#after #inkboy #devill #healthy #lucifer #lifter #sick #instaink #instagood #model #fitmodel #photo #top #topmodel #instamodel #healthy #flexiblediet #if #666 c
#sonofdevil #wroclaw #men #menstyle #nosteroids #aesthetic #motivation #fitness #fitnessboy #fitnessgirl #king#instafit
💥MARMALADE TOAST, COFFEE AND A GRAPEFRUIT💥
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By Aaron Canty
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That's what I knew as a healthy breakfast growing up.
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Even though I stuck to my cereal, I always had this in my head to be the "healthy" breakfast. Weird, I know :P
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Nowadays, there's a slight shift in public opinion about bread, so even if this breakfast doesn't seem like the *healthiest* breakfast anymore, I'd argue that it can be a healthy breakfast.
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You've got:
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👉 Vitamin A and C from the grapefruit
👉 Vitamin A and calcium from the marmalade
👉 Calcium, vitamin C and magnesium from the milk in the coffee
👉 Vitamin A, D and B-12 from the butter in the toast
👉 Calcium, iron and magnesium from the bread
👉 Boatloads of health benefits from the coffee itself.
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How's that for turning things around?😜😜
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We started with a totally unhealthy breakfast, but now we're learning that there are loads of nutrients in the food.
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Mindset achievement that is!
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One good meal in a diet of bad meals isn't great, and one bad meal in a diet of good isn't bad..
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.. BUT, these small daily mindset achievements can add up over time which makes everything so much better :)
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So even if it isn't the *best* breakfast for weight loss, you can still find good in it.
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That's the difference between guilt and contentment.
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That's the difference between sticking to the plan and giving up.
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Sounds very "Easy Win Fitness" really 😜
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Having a positive, guilt-free mindset about your food before you even make the little tweaks is an amazing feeling.
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After that? Work away - make it more fat loss friendly :)
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Add an egg.
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Another while later, switch to low fat butter or ditch the marmalade entirely.
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Maybe get rid of the milk in the coffee - whatever you want.
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In my opinion though?
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Look for the good first before you look for the bad. Then? It can only get better!
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Aaron
💥MARMALADE TOAST, COFFEE AND A GRAPEFRUIT💥 . By Aaron Canty . That's what I knew as a healthy breakfast growing up. . Even though I stuck to my cereal, I always had this in my head to be the "healthy" breakfast. Weird, I know :P . Nowadays, there's a slight shift in public opinion about bread, so even if this breakfast doesn't seem like the *healthiest* breakfast anymore, I'd argue that it can be a healthy breakfast. . You've got: . 👉 Vitamin A and C from the grapefruit 👉 Vitamin A and calcium from the marmalade 👉 Calcium, vitamin C and magnesium from the milk in the coffee 👉 Vitamin A, D and B-12 from the butter in the toast 👉 Calcium, iron and magnesium from the bread 👉 Boatloads of health benefits from the coffee itself. . How's that for turning things around?😜😜 . We started with a totally unhealthy breakfast, but now we're learning that there are loads of nutrients in the food. . Mindset achievement that is! . One good meal in a diet of bad meals isn't great, and one bad meal in a diet of good isn't bad.. . .. BUT, these small daily mindset achievements can add up over time which makes everything so much better :) . So even if it isn't the *best* breakfast for weight loss, you can still find good in it. . That's the difference between guilt and contentment. . That's the difference between sticking to the plan and giving up. . Sounds very "Easy Win Fitness" really 😜 . Having a positive, guilt-free mindset about your food before you even make the little tweaks is an amazing feeling. . After that? Work away - make it more fat loss friendly :) . Add an egg. . Another while later, switch to low fat butter or ditch the marmalade entirely. . Maybe get rid of the milk in the coffee - whatever you want. . In my opinion though? . Look for the good first before you look for the bad. Then? It can only get better! . Aaron
Duas coisas interessantes que aprendi até agora em Leeds: 1) treinar num ginásio não é assim tão mau; 2) acordar voluntariamente as 6h30 para treinar antes de ir trabalhar não é assim tão mau 🤔

Será apenas a pica inicial? Não percam o próximo episódio, porque nós....
#teamcasanova #ptmaissaudavel #fitnessportugal #portugalfit #comidasaudavel #dietaflexivel #fitness #foodporn #iifym#flexiblediet #bodybuilding #powerlifting #fitfam #eatclean #foodie #fitnessmemes #fitfood #workout #sagafitpt #saudavel #body #healthy #positive #myprotein #health #instafood #yummy #muscles #diet
Duas coisas interessantes que aprendi até agora em Leeds: 1) treinar num ginásio não é assim tão mau; 2) acordar voluntariamente as 6h30 para treinar antes de ir trabalhar não é assim tão mau 🤔 Será apenas a pica inicial? Não percam o próximo episódio, porque nós.... #teamcasanova  #ptmaissaudavel  #fitnessportugal  #portugalfit  #comidasaudavel  #dietaflexivel  #fitness  #foodporn  #iifym #flexiblediet  #bodybuilding  #powerlifting  #fitfam  #eatclean  #foodie  #fitnessmemes  #fitfood  #workout  #sagafitpt  #saudavel  #body  #healthy  #positive  #myprotein  #health  #instafood  #yummy  #muscles  #diet 
Buongiorno! La crostata non è male, quindi posto la ricetta. Con queste dosi ne vengono due porzioni, con uno stampo da 14 cm di diametro. La fetta, così com'è, ha 180 kcal, cho 17/pro 17/fat 4. Ovviamente sostituendo gli ingredienti con altri, i valori cambiano.
▶ 10 gr di whey alla vaniglia, 20 gr di farina di lupini, 20 gr di farina di soia degrassata, 10 gr di farina di segale integrale, 10 gr di vitafiber, 40 ml di latte (io soia), 1 cucchiaino di miele, 1 cucchiaino di olio di cocco (o evo), 1 cucchiaino di lievito, dolcificante, marmellata per la copertura (io hero all'albicocca senza zucchero).
Impasta tutti gli ingredienti fino ad ottenere un panetto. Avvolgilo nella pellicola e riponilo in frigo per almeno mezz'ora. Preriscalda il forno. Stendi la frolla nello stampo, tenendone un pezzettino da parte, dal quale ricaverai 4 striscioline. Copri la frolla con 3 cucchiai abbondanti di marmellata, posiziona le stiscioline. Inforna e cuoci a 180° per 20'. NB: il vitafiber è una fibra alimentare in polvere dal sapore dolce. Io la utilizzo per diminuire l'uso di farina, per dolcificare, per dare friabilità all'impasto. Se non ce l'hai, sostituisci con la stessa quantità di farina o whey. #recipe #crostata#healthyfood #eatclean #mangiaresano #fitblogger #fitfood #fitgirl #fitchef #foodblogger #iifymfood #flexiblediet #dietaflessibile #foodpic #instafood #fitnessfemminile #xwomanchallenge #lowcarb #protein #gymfood #bodybuildingfood #diarioalimentare
Buongiorno! La crostata non è male, quindi posto la ricetta. Con queste dosi ne vengono due porzioni, con uno stampo da 14 cm di diametro. La fetta, così com'è, ha 180 kcal, cho 17/pro 17/fat 4. Ovviamente sostituendo gli ingredienti con altri, i valori cambiano. ▶ 10 gr di whey alla vaniglia, 20 gr di farina di lupini, 20 gr di farina di soia degrassata, 10 gr di farina di segale integrale, 10 gr di vitafiber, 40 ml di latte (io soia), 1 cucchiaino di miele, 1 cucchiaino di olio di cocco (o evo), 1 cucchiaino di lievito, dolcificante, marmellata per la copertura (io hero all'albicocca senza zucchero). Impasta tutti gli ingredienti fino ad ottenere un panetto. Avvolgilo nella pellicola e riponilo in frigo per almeno mezz'ora. Preriscalda il forno. Stendi la frolla nello stampo, tenendone un pezzettino da parte, dal quale ricaverai 4 striscioline. Copri la frolla con 3 cucchiai abbondanti di marmellata, posiziona le stiscioline. Inforna e cuoci a 180° per 20'. NB: il vitafiber è una fibra alimentare in polvere dal sapore dolce. Io la utilizzo per diminuire l'uso di farina, per dolcificare, per dare friabilità all'impasto. Se non ce l'hai, sostituisci con la stessa quantità di farina o whey. #recipe  #crostata #healthyfood  #eatclean  #mangiaresano  #fitblogger  #fitfood  #fitgirl  #fitchef  #foodblogger  #iifymfood  #flexiblediet  #dietaflessibile  #foodpic  #instafood  #fitnessfemminile  #xwomanchallenge  #lowcarb  #protein  #gymfood  #bodybuildingfood  #diarioalimentare 
50 Tips for Starting Your Own Company  __ I can give you…
#fitfam #fitness #flexiblediet #eatcleangetlean #myweightlossjourney #hair #my #family #sun #like
Mirar a tu espalda y comprender que cada acto en tu vida, cada decisión, cada acierto, cada error, cada persona que se ha cruzado en tu camino para bien o para mal te ha llevado a estar donde estás, a ser quien eres.. ¿podría ir mejor?, por supuesto.. pero prefiero pensar que también podría ir peor, cuestión de ACTITUD. 🔥💥PLAZAS DISPONIBLES PARA INCORPORACIONES EN EL EQUIPO A PARTIR DE OCTUBRE 2017, PIDE INFORMACIÓN SIN COMPROMISO💥🔥 🔰WORK TO BE FIT. 🏵ENTRENAMIENTO PERSONAL.
🍎ASESORAMIENTO NUTRICIONAL.
📧ONLINE COACHING. 🔶Aumento de Peso / Masa Muscular.
🔷Pérdida de Peso / Grasa Corporal.
🔶Mejora de la Composición Corporal.
🔷Aumento del Rendimiento Deportivo. 📊Revisiones y Ajustes Periódicos.
📧Contacto Personal 24/7 (E-Mail). ➖Información: 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩

#TeamWorkToBeFit

#Bodybuilding #Fitness #MensPhysique #Culturismo #TrainHardEatSmart #Shredded #Cutting #Abs #Aesthetic #IFBB #NPC #PersonalTrainer #EducateAndDominate #FitnessModel

#Nutrition #FitFood #Diet #IIFYM #FlexibleDiet #HealthyMeals #NutritionTips #EatRealFood

#FitnessTips #InstaFit #FitnessAddict #Follow4Follow #FitInspiration #FitnessBlogger #F4F
Mirar a tu espalda y comprender que cada acto en tu vida, cada decisión, cada acierto, cada error, cada persona que se ha cruzado en tu camino para bien o para mal te ha llevado a estar donde estás, a ser quien eres.. ¿podría ir mejor?, por supuesto.. pero prefiero pensar que también podría ir peor, cuestión de ACTITUD. 🔥💥PLAZAS DISPONIBLES PARA INCORPORACIONES EN EL EQUIPO A PARTIR DE OCTUBRE 2017, PIDE INFORMACIÓN SIN COMPROMISO💥🔥 🔰WORK TO BE FIT. 🏵ENTRENAMIENTO PERSONAL. 🍎ASESORAMIENTO NUTRICIONAL. 📧ONLINE COACHING. 🔶Aumento de Peso / Masa Muscular. 🔷Pérdida de Peso / Grasa Corporal. 🔶Mejora de la Composición Corporal. 🔷Aumento del Rendimiento Deportivo. 📊Revisiones y Ajustes Periódicos. 📧Contacto Personal 24/7 (E-Mail). ➖Información: 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 📩asesoria.worktobefit@gmail.com📩 #TeamWorkToBeFit  #Bodybuilding  #Fitness  #MensPhysique  #Culturismo  #TrainHardEatSmart  #Shredded  #Cutting  #Abs  #Aesthetic  #IFBB  #NPC  #PersonalTrainer  #EducateAndDominate  #FitnessModel  #Nutrition  #FitFood  #Diet  #IIFYM  #FlexibleDiet  #HealthyMeals  #NutritionTips  #EatRealFood  #FitnessTips  #InstaFit  #FitnessAddict  #Follow4Follow  #FitInspiration  #FitnessBlogger  #F4F 
🎃 100g pyré z tekvice 🎃 30g protein 🎃 15g Špaldová múka 🎃 1ks vajce 🎃kyp. Prášok, škorica .
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#iifym#iifymgirls#flexibledieter#flexibledieting#flexiblediet#food#foodie#foodlover#nutrition#macros#gymjunkie#gymlover#gym#fitness#fit#fitfam#fitspo#fitsporation#pumpkin#pancakes#breakfast
Banana, Oat & Choc Brownie Protein Muffins 😀

HicksNutrition Client @morganowen19 
Had some ripe bananas about to go to waste so decided to make these 🍌 - 5 bananas
- 200g oats
- 80g chocolate brownie flavoured protein

I sprayed muffin tins with fry-lite & popped the mixture in, and baked in the oven for 10/15 mins. Turned out well. The ingredient amount can easily be changed & things added.

Macronutrient values:

C - 18g
P - 7g
F - 2g

#protein #healthyrecipes #foodie #flexiblediet #emjoyments #Fitspo #gains #fatloss #muffins #healthysnack #Nutrition #macros #banana #Workout #lifting #physique #bodybuilding #bodysculpting #powerlifting #strength #crossfit #WeightTraining #triathlon #rugby #motorsports #feelinggood #achieve

If you want to start achieving your goals and need help/guidance with your nutrition. Contact us today 
enquiries@hicksnutrition.co.uk
for more information on the tailored nutritional packages we can create for you.
Banana, Oat & Choc Brownie Protein Muffins 😀 HicksNutrition Client @morganowen19 Had some ripe bananas about to go to waste so decided to make these 🍌 - 5 bananas - 200g oats - 80g chocolate brownie flavoured protein I sprayed muffin tins with fry-lite & popped the mixture in, and baked in the oven for 10/15 mins. Turned out well. The ingredient amount can easily be changed & things added. Macronutrient values: C - 18g P - 7g F - 2g #protein  #healthyrecipes  #foodie  #flexiblediet  #emjoyments  #Fitspo  #gains  #fatloss  #muffins  #healthysnack  #Nutrition  #macros  #banana  #Workout  #lifting  #physique  #bodybuilding  #bodysculpting  #powerlifting  #strength  #crossfit  #WeightTraining  #triathlon  #rugby  #motorsports  #feelinggood  #achieve  If you want to start achieving your goals and need help/guidance with your nutrition. Contact us today enquiries@hicksnutrition.co.uk for more information on the tailored nutritional packages we can create for you.
Buongiorno 👋. Questa è la colazione che sto seguendo nei giorni di allenamento. 🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽
⏺️90 gr cereali ⏺️20 gr Mandorle ⏺️170 gr yogurt greco magro ▪️
▪️ 🎈Nei giorni off tendo ad abbassare un po' i carbo (invariati grassi e proteine), questo per dare sempre un stimolo diverso all 'organismo che riesce a sostenere meglio una dieta ipercalorica. 
#raffit97  #breakfast #bulking #off #cereal #pancake #crunchy #yummy #carbs  #cakelover #goodmorningworld #oatmeal #mealprep #yogurt #protein #muscle #almond #calories #healthlybreakfast #healthyfoodshare #ricettadelgiorno #ricettefit #fitnessmotivation #fitfoodie #fitfood #glutenfree #macros #myfitnesspal #iifym #flexiblediet
Buongiorno 👋. Questa è la colazione che sto seguendo nei giorni di allenamento. 🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽🔽 ⏺️90 gr cereali ⏺️20 gr Mandorle ⏺️170 gr yogurt greco magro ▪️ ▪️ 🎈Nei giorni off tendo ad abbassare un po' i carbo (invariati grassi e proteine), questo per dare sempre un stimolo diverso all 'organismo che riesce a sostenere meglio una dieta ipercalorica. #raffit97  #breakfast  #bulking  #off  #cereal  #pancake  #crunchy  #yummy  #carbs  #cakelover  #goodmorningworld  #oatmeal  #mealprep  #yogurt  #protein  #muscle  #almond  #calories  #healthlybreakfast  #healthyfoodshare  #ricettadelgiorno  #ricettefit  #fitnessmotivation  #fitfoodie  #fitfood  #glutenfree  #macros  #myfitnesspal  #iifym  #flexiblediet 
Доброе утро!
Продолжим рубрику завтраков, ради которых не жалко и пораньше проснуться 😉
Знаменитый #овсяноблин , рецепт у меня есть, но если нужно, то обязательно продублирую! Тем более, я не помню, какой был до этого рецепт, а в это раз получился особенно вкусный блинчик! Надо, а?
У меня планов на сегодня немного:
✔️поработать
✔️сходить на тренировку
✔️не уснуть
Мало, но масштабно😅 Думаете, справлюсь?
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#пп #ип #интуитивноепитание #гибкаядиета #дневникпитания 
#мирдолжензнатьчтояем #зож #завтрак #ппзавтрак #обед #ужин #ппшка #ппеда #здоровоепитание #здороваяеда #гудбайдиета #пэпэ #ппрецепт #рецепты #завтракпп #овсяноблинчик #блин #лучшийзавтрак 
#iifym #flexiblediet #dinner #breakfast #foodblog #instafood
Доброе утро! Продолжим рубрику завтраков, ради которых не жалко и пораньше проснуться 😉 Знаменитый #овсяноблин  , рецепт у меня есть, но если нужно, то обязательно продублирую! Тем более, я не помню, какой был до этого рецепт, а в это раз получился особенно вкусный блинчик! Надо, а? У меня планов на сегодня немного: ✔️поработать ✔️сходить на тренировку ✔️не уснуть Мало, но масштабно😅 Думаете, справлюсь? . . . . . #пп  #ип  #интуитивноепитание  #гибкаядиета  #дневникпитания  #мирдолжензнатьчтояем  #зож  #завтрак  #ппзавтрак  #обед  #ужин  #ппшка  #ппеда  #здоровоепитание  #здороваяеда  #гудбайдиета  #пэпэ  #ппрецепт  #рецепты  #завтракпп  #овсяноблинчик  #блин  #лучшийзавтрак  #iifym  #flexiblediet  #dinner  #breakfast  #foodblog  #instafood 
😱OH MY GOSH!!!!😱 It's seriously been one of those days where I literally haven't stopped (apart from writing this post!!) I admit that when I'm racing around like a headless chicken like this and haven't prepped any food in advance, I do get a little anxious about safe macro-friendly options to have while I'm on the go. Thankfully I carry a bottle of @greenteax50 🍓Strawberry Thickshake🍓 in my handbag for such emergencies!!!! Such a great source of protein which keeps me fuller for longer, AND it totally knocks that sweet tooth on the head - WINNING!!!! #GreenTeaX50 #TeamX50 #ProteinShake #THSNutrition
😱OH MY GOSH!!!!😱 It's seriously been one of those days where I literally haven't stopped (apart from writing this post!!) I admit that when I'm racing around like a headless chicken like this and haven't prepped any food in advance, I do get a little anxious about safe macro-friendly options to have while I'm on the go. Thankfully I carry a bottle of @greenteax50 🍓Strawberry Thickshake🍓 in my handbag for such emergencies!!!! Such a great source of protein which keeps me fuller for longer, AND it totally knocks that sweet tooth on the head - WINNING!!!! #GreenTeaX50  #TeamX50  #ProteinShake  #THSNutrition 
Ja i mój plac zabaw 😂
🆕U mnie małe zmiany, a mianowicie po każdym treningu siłowym dodatkowo rowerek 30 min 🏋🏽‍♀️🚴🏽‍♀️
#gym #gymgirl #gymlife #gymfreak #gymaddict #fitspo #fitgirl #fitnessgirl #bodybuilding #fitnessfreak #athlete #aesthetic #body #bodyinprogress #redukcja #personaltrainer #siłownia #siła #dzwigajdziewczyno #abs #flexiblediet #flexibledieting #polishgirl #sport #healthy #instagood #workout #instadaily
Ja i mój plac zabaw 😂 🆕U mnie małe zmiany, a mianowicie po każdym treningu siłowym dodatkowo rowerek 30 min 🏋🏽‍♀️🚴🏽‍♀️ #gym  #gymgirl  #gymlife  #gymfreak  #gymaddict  #fitspo  #fitgirl  #fitnessgirl  #bodybuilding  #fitnessfreak  #athlete  #aesthetic  #body  #bodyinprogress  #redukcja  #personaltrainer  #siłownia  #siła  #dzwigajdziewczyno  #abs  #flexiblediet  #flexibledieting  #polishgirl  #sport  #healthy  #instagood  #workout  #instadaily 
Primo giorno di Autunno, io lo inauguro con una nuova ricetta 🍴❤ da oggi si aumentano nuovamente i carbo, il peso tende a scendere 😅 partiamo subito a descrivere la colazione.
➖
Base croccante alle mandorle con cuore di marmellata alle arance amare, yogurt greco, mousse al cioccolato e arancia e mandorle grattugiate 🍊
Per la base ho semplicemente cotto fiocchi di avena, farina di mandorle e scaglie delle stesse per poi proseguire con la cheesecake (nella biografia c'è il link al mio blog) 👆
Ricca di carboidrati, proteine e grassi buoni 👌😍
Nella mia dieta ho scelto mi mantenere alti i grassi in modo costante, non appena riprendo l'allenamento con i pesi farò un ciclo 😊
In mattinata Pilates e poi si esce per qualche acquisto (🍴)
Voi che programmi avete per questa giornata?🍁
//
Cheesecake with oats, almonds, oranjam, greekyogurt, chocolate mousse and greentea 🍵
#colazione#mangiaresano#alimentazionesana#cibosano#ricetteveloci#ricettefacili#foodblog#foodbloggeritaliani#cibo#diarioalimentare#cook#benessere#dietdiary#healthylife#ricettesane#palestra#secucinatevoi#dimagriremangiando#followme#100ita#mangiarsano#yogurtgreco#italianfoodbloggers#marmellata#cioccolatoamaro#colazioneitaliana#dolce_salato_italiano#foodexpert#cocco#ricettelight
Primo giorno di Autunno, io lo inauguro con una nuova ricetta 🍴❤ da oggi si aumentano nuovamente i carbo, il peso tende a scendere 😅 partiamo subito a descrivere la colazione. ➖ Base croccante alle mandorle con cuore di marmellata alle arance amare, yogurt greco, mousse al cioccolato e arancia e mandorle grattugiate 🍊 Per la base ho semplicemente cotto fiocchi di avena, farina di mandorle e scaglie delle stesse per poi proseguire con la cheesecake (nella biografia c'è il link al mio blog) 👆 Ricca di carboidrati, proteine e grassi buoni 👌😍 Nella mia dieta ho scelto mi mantenere alti i grassi in modo costante, non appena riprendo l'allenamento con i pesi farò un ciclo 😊 In mattinata Pilates e poi si esce per qualche acquisto (🍴) Voi che programmi avete per questa giornata?🍁 // Cheesecake with oats, almonds, oranjam, greekyogurt, chocolate mousse and greentea 🍵 #colazione #mangiaresano #alimentazionesana #cibosano #ricetteveloci #ricettefacili #foodblog #foodbloggeritaliani #cibo #diarioalimentare #cook #benessere #dietdiary #healthylife #ricettesane #palestra #secucinatevoi #dimagriremangiando #followme #100ita #mangiarsano #yogurtgreco #italianfoodbloggers #marmellata #cioccolatoamaro #colazioneitaliana #dolce_salato_italiano #foodexpert #cocco #ricettelight 
Доооброе 😘 
Вот как начинается самое лучшее утра. Сегодня я побегу после завтрака, так как вчера с обеда по определенным причинам я ничего не ела , и с утра я была просто зверь 👿 
Поэтому в начале позавтракала. 
Воот  как нужно правильно быть на дефиците 15% , а не урезать угли и жиры , а потом через 3-4 дня срываться. В нашем рационе есть все мои любимые продукты и это не дает никому права срываться. Потому что всё как мы любим 💛 
Завтрак : 
Сырники 200 г 
1 ч.л. сметаны 10% 
1 ч.л. меда 
Еще по рациону у меня включено яйцо и фрукт, но мне сырников хватает. Очень наедаюсь 👌 
P.S. когда смешиваю сметану и мед получается сгущенка,  прям настоящая 💛 
#iifym #flexiblediet #eating #healthyfood #cottage #гибкаядиета #пп #питание #чистое #перекус #сырники #вкусносытно #мед #сметана#считаюкаллории #худейспользой #полезно#behappy #bestrong #follow #followme #yana_healthy_food
Доооброе 😘 Вот как начинается самое лучшее утра. Сегодня я побегу после завтрака, так как вчера с обеда по определенным причинам я ничего не ела , и с утра я была просто зверь 👿 Поэтому в начале позавтракала. Воот как нужно правильно быть на дефиците 15% , а не урезать угли и жиры , а потом через 3-4 дня срываться. В нашем рационе есть все мои любимые продукты и это не дает никому права срываться. Потому что всё как мы любим 💛 Завтрак : Сырники 200 г 1 ч.л. сметаны 10% 1 ч.л. меда Еще по рациону у меня включено яйцо и фрукт, но мне сырников хватает. Очень наедаюсь 👌 P.S. когда смешиваю сметану и мед получается сгущенка, прям настоящая 💛 #iifym  #flexiblediet  #eating  #healthyfood  #cottage  #гибкаядиета  #пп  #питание  #чистое  #перекус  #сырники  #вкусносытно  #мед  #сметана #считаюкаллории  #худейспользой  #полезно #behappy  #bestrong  #follow  #followme  #yana_healthy_food 
Colazione delle partenze...bowl piena di yogurt greco, cereali, muesli, frutta secca, crema di cacao e sciroppo al caramello della #waldenfarms!  #goodmorning #fitgirl #fitness #fitfood #healthyfood #healthylife #macros #eatclean #healthybreakfast #fitmotivation #healthychoices #iifym #mangiaresano #fitaddict #colazionesana #flexiblediet #gym #irongirl #breakfast
Colazione prewo:
¤ pancake di farina di riso e di avena al caramello con albicocche, skyr e marmellata di albicocche

#food #healthy #healthyfood #diarioalimentare #alimentazione #seiquellochemangi #youarewhatyoueat #cleaneating #eatclean #iifym #iifymitalia #flexiblediet #dietaflessibile #fitness #fitgirl #fitmotivation #fitfam #fitfood #bodybuilding #motivation #dieta #colazione #breakfast #pancake #foodporn
Stamani colazione diversa con hummus di ceci all'aglio su fette di pane tostato 🥖 con senape e olio d'oliva 😍
Stamani colazione diversa con hummus di ceci all'aglio su fette di pane tostato 🥖 con senape e olio d'oliva 😍
Oggi buongiorno alternativo con il mio pancake salato con zucchine che sarà il mio pranzo in uni🍴😁 Oggi altro giorno pienissimo💪🏼 Buona giornata Fam!
Oggi buongiorno alternativo con il mio pancake salato con zucchine che sarà il mio pranzo in uni🍴😁 Oggi altro giorno pienissimo💪🏼 Buona giornata Fam!
Good Morning!!! 😘🍵🍋🍳🍏🍓🍮
Good Morning!!! 😘🍵🍋🍳🍏🍓🍮
Client 🅿️🅱️s are becoming pretty frequent now!
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Awesome to see Zayn out to 57.5kg for our final set of 4 reps on heavy bench day. We followed this with some posterior chain work and upper body 'bodybuilding exercises'
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Zayn's currently programming is simple: full body workouts, prioritising increasing total volume and tension through the compound lifts and improving technique weekly. This should be the case for most beginners....not a body part Split
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Bodyweight bench is coming very soon!
Client 🅿️🅱️s are becoming pretty frequent now! . Awesome to see Zayn out to 57.5kg for our final set of 4 reps on heavy bench day. We followed this with some posterior chain work and upper body 'bodybuilding exercises' . Zayn's currently programming is simple: full body workouts, prioritising increasing total volume and tension through the compound lifts and improving technique weekly. This should be the case for most beginners....not a body part Split . Bodyweight bench is coming very soon!
Tällä viikkoa paino on pudonnut - 0,3kg . Eihän se suuria ole, mutta hiljaa se hyvä tulee ja parempi näin kuin ei ollenkaan 😄 täytyy myös muistaa etten lihonnut yhdessä yössä ja en myöskään laihdu yhdessä yössä. 😊 *

This week's weighing. - 0,3kg. It's not much but still it's going down. Better than nothing and I didn't gain this weight over one night and I can't wait to lose it over one night 😄 slow and steady is name of the game 💪

#painonpudotus #laihdutus #tavoitteenaterveellisempielämä #weightlosssupport #weightlossdiary #weightloss #weightlossjourney #weightlossmotivation #extremeweightloss #exercise #healthierme #healthylifestyle #healthy #healthymom #healthiswealth #fitnessjourney #fitness #fitfam #fattofit #fatloss #obesetobeast #flexibledieting #flexiblediet #getactive #getfit #gethealthy #newbeginning #nevergiveup
Tällä viikkoa paino on pudonnut - 0,3kg . Eihän se suuria ole, mutta hiljaa se hyvä tulee ja parempi näin kuin ei ollenkaan 😄 täytyy myös muistaa etten lihonnut yhdessä yössä ja en myöskään laihdu yhdessä yössä. 😊 * This week's weighing. - 0,3kg. It's not much but still it's going down. Better than nothing and I didn't gain this weight over one night and I can't wait to lose it over one night 😄 slow and steady is name of the game 💪 #painonpudotus  #laihdutus  #tavoitteenaterveellisempielämä  #weightlosssupport  #weightlossdiary  #weightloss  #weightlossjourney  #weightlossmotivation  #extremeweightloss  #exercise  #healthierme  #healthylifestyle  #healthy  #healthymom  #healthiswealth  #fitnessjourney  #fitness  #fitfam  #fattofit  #fatloss  #obesetobeast  #flexibledieting  #flexiblediet  #getactive  #getfit  #gethealthy  #newbeginning  #nevergiveup 
Throwback Thursday 🏆🏆 back in the day I didn't believe I could be 'small'. If someone said to me 'you'll be a size 8 one day - I would have actually thought they were taking the mic out of me - I was big boned! Being over weight ran in my family! I struggled because I was so unfit and wasn't naturally active. My metabolism was really bad compared to others. That is all rubbish that I told myself - they were my excuses. Once something clicks in your mind & you ignore those excuses, you ignore the voices in your head which make you think you can't succeed - that's when the magic happens! There is NO reason why someone cannot achieve what I have - no reason at all. If you're unhappy, uncomfortable or fed up of being 'the fat friend' then realise that it IS possible. I felt every feeling there is to feel. This will not happen over night - it is COMMITMENT to CONSISTENCY! That's all it takes! #weightloss #fatloss #throwbackthursday #fitness #competitor #transformation #health #nutrition #foodie #blogger #sophiek #weightlifting #gym #bodybuilding #happy #flexiblediet #iifym #macros #macrotracking #goals #progress #motivation #inspiration #cardio
Throwback Thursday 🏆🏆 back in the day I didn't believe I could be 'small'. If someone said to me 'you'll be a size 8 one day - I would have actually thought they were taking the mic out of me - I was big boned! Being over weight ran in my family! I struggled because I was so unfit and wasn't naturally active. My metabolism was really bad compared to others. That is all rubbish that I told myself - they were my excuses. Once something clicks in your mind & you ignore those excuses, you ignore the voices in your head which make you think you can't succeed - that's when the magic happens! There is NO reason why someone cannot achieve what I have - no reason at all. If you're unhappy, uncomfortable or fed up of being 'the fat friend' then realise that it IS possible. I felt every feeling there is to feel. This will not happen over night - it is COMMITMENT to CONSISTENCY! That's all it takes! #weightloss  #fatloss  #throwbackthursday  #fitness  #competitor  #transformation  #health  #nutrition  #foodie  #blogger  #sophiek  #weightlifting  #gym  #bodybuilding  #happy  #flexiblediet  #iifym  #macros  #macrotracking  #goals  #progress  #motivation  #inspiration  #cardio 
Love a good drop set of bicep curls! 
#brisbanefitness #gymgirl #brisbanept #onlinetrainer
Buongiorno ❤️
Scorrete le foto 🔜🔜
Questa mattina mi sono svegliata con voglia pazzesca di PANCAKE...poi ieri sera mamma aveva aperto l'ananas 🍍così....
✨PANCAKE ANANAS 🍍 -CASTAGNE con topping di crema di MANDORLE e yogurt greco❤️
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#bontà #fitfood #fitnessjourney #flexiblediet #iifym #iifymitalia #eatclean #healthyfood #healtylifestyle #bodybuilding #workout #naturalpeaking #girlwithmuscles #gym #lifetheavy #motivationforfitness #fitcleaning #fitspo #fitfam #fitgirl #gainz #notadiet  #gioia #absmotivation #magna #delicious #deliciouslyhealthy #integral #healthybreakfast
Buongiorno ❤️ Scorrete le foto 🔜🔜 Questa mattina mi sono svegliata con voglia pazzesca di PANCAKE...poi ieri sera mamma aveva aperto l'ananas 🍍così.... ✨PANCAKE ANANAS 🍍 -CASTAGNE con topping di crema di MANDORLE e yogurt greco❤️ ---------------------------------------------------- #bontà  #fitfood  #fitnessjourney  #flexiblediet  #iifym  #iifymitalia  #eatclean  #healthyfood  #healtylifestyle  #bodybuilding  #workout  #naturalpeaking  #girlwithmuscles  #gym  #lifetheavy  #motivationforfitness  #fitcleaning  #fitspo  #fitfam  #fitgirl  #gainz  #notadiet  #gioia  #absmotivation  #magna  #delicious  #deliciouslyhealthy  #integral  #healthybreakfast 
Buenos días!! Día de descanso de Crossfit que utilizaré para hacer una clase de movilidad.

Para desayunar, zumo templado de limón y jengibre, bizcocho y magdalenas proteicas (claras, huevo, proteína y semillas de chía) con café con proteína sabor stracciatella y canela e infusión.

Y a currar... Feliz jueves familia!! 🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷
Good morning!! Crossfit #restday so I will spend the afternoon doing a mobility class.

For breakfast, lemon and ginger lukewarm juice, protein cake and muffins (egg whites, egg, protein and chia seeds) with coffee​ with stracciatella protein and cinnamon and a infusion.

Work time... Happy Thursday family!! ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹
#retoMrf #breakfast #meal1 #comida1#desayuno #desayunosaludable #desayunofit #reto2017 #motivation #motivate #oatmeal #bizcochofit #bizcocho #spongecake #cake #bizcochoparadesayunar #crossfit #crossfitgirl #crossfiter #recetasmrf #crossfitera #morningphoto #realfood #comidareal #flexiblediet #flexibledieting #dietaflexible #realfooding #realfooder
Buenos días!! Día de descanso de Crossfit que utilizaré para hacer una clase de movilidad. Para desayunar, zumo templado de limón y jengibre, bizcocho y magdalenas proteicas (claras, huevo, proteína y semillas de chía) con café con proteína sabor stracciatella y canela e infusión. Y a currar... Feliz jueves familia!! 🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷🔶🔷 Good morning!! Crossfit #restday  so I will spend the afternoon doing a mobility class. For breakfast, lemon and ginger lukewarm juice, protein cake and muffins (egg whites, egg, protein and chia seeds) with coffee​ with stracciatella protein and cinnamon and a infusion. Work time... Happy Thursday family!! ⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹⏹ #retoMrf  #breakfast  #meal1  #comida1 #desayuno  #desayunosaludable  #desayunofit  #reto2017  #motivation  #motivate  #oatmeal  #bizcochofit  #bizcocho  #spongecake  #cake  #bizcochoparadesayunar  #crossfit  #crossfitgirl  #crossfiter  #recetasmrf  #crossfitera  #morningphoto  #realfood  #comidareal  #flexiblediet  #flexibledieting  #dietaflexible  #realfooding  #realfooder 
Dove vorrei essere in questo momento?! ..Seduta nel verde di Villa Bellini con un buon libro tra le mani, un caffè americano e una brioche calda appena sfornata. La testa libera dai pensieri, l'aria fresca di Settembre e il silenzio assoluto. 🌳📚☕️🙏🏼
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E invece sono qui.. Seduta al tavolo della mia cucina con la felpa sulle spalle, la tisana bollente e un pancake freddo pronto da inzuppare (le contraddizioni) di grano saraceno, cannella e banana. Ripieno di fage 0%, pesca noce e crema di mandorle.
Si.. è buono, soffice e profumato 🍰🍨🍑🍂 •• Buon Giovedì a tutti i sognatori ☀️🌈🙏🏼 #tb
Dove vorrei essere in questo momento?! ..Seduta nel verde di Villa Bellini con un buon libro tra le mani, un caffè americano e una brioche calda appena sfornata. La testa libera dai pensieri, l'aria fresca di Settembre e il silenzio assoluto. 🌳📚☕️🙏🏼 . . . E invece sono qui.. Seduta al tavolo della mia cucina con la felpa sulle spalle, la tisana bollente e un pancake freddo pronto da inzuppare (le contraddizioni) di grano saraceno, cannella e banana. Ripieno di fage 0%, pesca noce e crema di mandorle. Si.. è buono, soffice e profumato 🍰🍨🍑🍂 •• Buon Giovedì a tutti i sognatori ☀️🌈🙏🏼 #tb 
Buongiorno mondo!!!
E quando hai bisogno di più di un caffè cosa fai? Ma un coffee Chia pudding naturalmente 😂
Il mio cappuccino al cucchiaio fatto così:
-base di weetabix bagnato al caffè
-yogurt greco
-coffee chia pudding(preparato la sera prima mischiando caffè lungo e semi di chia)
Colazione semplice e carina ma soprattutto sana e golosa come sempre😍

#loveyourself #lovefitfood #loveyourbody #mangiasano #mangiarebene #mangiasanomacongusto #healthyandhappy #healthyandlight #healthyandfit #intuitivediet #cleaneatingdiet #flexiblediet
Buongiorno mondo!!! E quando hai bisogno di più di un caffè cosa fai? Ma un coffee Chia pudding naturalmente 😂 Il mio cappuccino al cucchiaio fatto così: -base di weetabix bagnato al caffè -yogurt greco -coffee chia pudding(preparato la sera prima mischiando caffè lungo e semi di chia) Colazione semplice e carina ma soprattutto sana e golosa come sempre😍 #loveyourself  #lovefitfood  #loveyourbody  #mangiasano  #mangiarebene  #mangiasanomacongusto  #healthyandhappy  #healthyandlight  #healthyandfit  #intuitivediet  #cleaneatingdiet  #flexiblediet 
Buongiorno con un intruso 🌞🐶 la mia cagnolina Carol che qualche volta appare nelle stories 😁 pancake come quello di ieri che tenevo a far assaggiare al mio ragazzo perché è troppo buono ma ieri mi sono scordata di darglielo 😅 Cioccolato 🍫 caffè ☕️ cannella ✨ farcito con yogurt greco al cacao 🍦🍫 e stavolta marmellata di arance 🍊 e burro di mandorle @damiano_organic 😋😋😋😍 Approvata anche questa versione ma fragole e nocciole è top 😋 #fitfood #fitnessjourney #flexiblediet #iifymitalia #eatclean #abs #sixpack #muscles #girlwholift #healthy#healthylifestyle #healthyfood #girlwithmuscle #bodybuilding #gainz #workout #naturalpeaking #bikini #bikinicompetitor #naturalbodybuilding #gym  #IIFYM #liftheavy #trainhard #motivationforfitness  #fit #cleaneating #fitspo #fitfam #fitgirl
Buongiorno con un intruso 🌞🐶 la mia cagnolina Carol che qualche volta appare nelle stories 😁 pancake come quello di ieri che tenevo a far assaggiare al mio ragazzo perché è troppo buono ma ieri mi sono scordata di darglielo 😅 Cioccolato 🍫 caffè ☕️ cannella ✨ farcito con yogurt greco al cacao 🍦🍫 e stavolta marmellata di arance 🍊 e burro di mandorle @damiano_organic 😋😋😋😍 Approvata anche questa versione ma fragole e nocciole è top 😋 #fitfood  #fitnessjourney  #flexiblediet  #iifymitalia  #eatclean  #abs  #sixpack  #muscles  #girlwholift  #healthy #healthylifestyle  #healthyfood  #girlwithmuscle  #bodybuilding  #gainz  #workout  #naturalpeaking  #bikini  #bikinicompetitor  #naturalbodybuilding  #gym  #IIFYM  #liftheavy  #trainhard  #motivationforfitness  #fit  #cleaneating  #fitspo  #fitfam  #fitgirl 
How to Pose: Front Double Bicep
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👌The great thing about nailing your ‘relaxed’ poses is that they form the foundation for all your others. So when you set up for a front double bicep it can mirror your front relaxed.
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💪🏻The difference is your arms are raised & biceps flexed, the position you decide to raise to will depend on your structure. Personally I like them to be just above my shoulder line, this leads to a nice taper upwards & makes me look a little wider.
#
😞Too often competitors ruin this pose by tensing too hard, they’re flexing the hell out of their biceps & shake a bunch. They also then forget their legs, making their quads look soft. 
#
🔑 Key then is to pose things hard but not so hard you shake & lose composure. Think a contraction of about 90%, this will show off your muscles in the best light.
#
⛔️REMEMBER: save this post via the icon in the bottom right for future use.
#
#ReviveStronger
#NaturalBodybuilding
How to Pose: Front Double Bicep # 👌The great thing about nailing your ‘relaxed’ poses is that they form the foundation for all your others. So when you set up for a front double bicep it can mirror your front relaxed. # 💪🏻The difference is your arms are raised & biceps flexed, the position you decide to raise to will depend on your structure. Personally I like them to be just above my shoulder line, this leads to a nice taper upwards & makes me look a little wider. # 😞Too often competitors ruin this pose by tensing too hard, they’re flexing the hell out of their biceps & shake a bunch. They also then forget their legs, making their quads look soft. # 🔑 Key then is to pose things hard but not so hard you shake & lose composure. Think a contraction of about 90%, this will show off your muscles in the best light. # ⛔️REMEMBER: save this post via the icon in the bottom right for future use. # #ReviveStronger  #NaturalBodybuilding 
La cena di ieri consisteva in bistecca e cavolfiori ed era bruttissima, quindi vi posto questo vecchio #cheat😍😍 Da quanto era che non mangiavo la pasta a cena😍
#dinner#cheatmeal#iifym#iifymitalia#diarioalimentare#mangiarepulito#foodiary#flexiblediet
Buon diii♥️
Oggi pancake "Kinder delice cocco e frutta" al cocco e ciocco, farcito di marmellata ai frutti di bosco con topping di cocco rapè e cremina al cacao! Troppo soffice! La RICETTA è sul blog, appena pubblicata 📝 Un bacio e buona giornata family🌷😘 #healthy
Buon diii♥️ Oggi pancake "Kinder delice cocco e frutta" al cocco e ciocco, farcito di marmellata ai frutti di bosco con topping di cocco rapè e cremina al cacao! Troppo soffice! La RICETTA è sul blog, appena pubblicata 📝 Un bacio e buona giornata family🌷😘 #healthy 
Piada-cake con farina di riso e arachidi, banana e giusto un po' tanto di burro d'arachidi @prozis con un caffè latte di soia!fortuna stai dalla mia parte !#goodmorning  #healthybreakfast #follow #healthylifestyle #healthyfood #healthychoices #flexiblediet #anoressia  #cibo #food #bodybuildingdiet #fitness #fitgirl #fitfam #muscles #gymgirl #gymaddict #gym #sport #bodybuilding #girlwholifts #fitspo #armsday #workout #upperbody
Tricep and posterior deltoid is coming in. Finally getting rid of that stubborn ass fat🙌🏾🙌🏾🙌🏾 📸@octavius.prime
Tricep and posterior deltoid is coming in. Finally getting rid of that stubborn ass fat🙌🏾🙌🏾🙌🏾 📸@octavius.prime
It's not Thursday yet but here's my throwback! To when my hunny and I stretched for like a week! Hahaha @sam_spinelli
It's not Thursday yet but here's my throwback! To when my hunny and I stretched for like a week! Hahaha @sam_spinelli
My version of nachos for lunch today that is high protein, low carb! These nachos had 466cal, 69g protein, 10g carbs and 14g fat.  I made the 'chips' out of @proteinbreadco pizza base mix with 90g of egg whites. Packed full of protein and without the carbs and fats of traditional nacho chips!  With these protein chips I added - 25g extra light cheese, 75g tomato salsa, 50g extra light sour cream, salad, onion and 150g shredded chicken breast! How am I not wifed up yet?! 🤣🤣 #iifym #iifymrecipes #iifymmeals #flexibledieting
My version of nachos for lunch today that is high protein, low carb! These nachos had 466cal, 69g protein, 10g carbs and 14g fat. I made the 'chips' out of @proteinbreadco pizza base mix with 90g of egg whites. Packed full of protein and without the carbs and fats of traditional nacho chips! With these protein chips I added - 25g extra light cheese, 75g tomato salsa, 50g extra light sour cream, salad, onion and 150g shredded chicken breast! How am I not wifed up yet?! 🤣🤣 #iifym  #iifymrecipes  #iifymmeals  #flexibledieting 
You don't need much....you just need the DECISION to START!! Busy lady with ZERO free time
Planning her career as well as her wedding
Only support came from our accountability group
Eating clean while others around her refused
Sticking to a strict budget

You may not have the "perfect" time to start. You might not have a ton of support at home.  You might be pulled in a ton of different directions....but don't let that be an excuse for not starting at all.  She didn't let any of that stuff get in her way and neither should you.

When you're ready to put yourself FIRST and eliminate those EXCUSES, send me a message.  We kick off our Prep Week for our Not Another Monday Group on Monday Sept 25.  If you want more info, send me a message or comment below or click on the link in my bio.
You don't need much....you just need the DECISION to START!! Busy lady with ZERO free time Planning her career as well as her wedding Only support came from our accountability group Eating clean while others around her refused Sticking to a strict budget You may not have the "perfect" time to start. You might not have a ton of support at home. You might be pulled in a ton of different directions....but don't let that be an excuse for not starting at all. She didn't let any of that stuff get in her way and neither should you. When you're ready to put yourself FIRST and eliminate those EXCUSES, send me a message. We kick off our Prep Week for our Not Another Monday Group on Monday Sept 25. If you want more info, send me a message or comment below or click on the link in my bio.
Excuse the smol crappy clip, but here's what I did ⬇️
🥔Deadlifts 5x5 🥔Hip thrusts 4x20(ow) 🥔Step ups 4x15 each leg 🥔Split squats 4x12 🥔Walking lunges to failure 🥔Farmer's walk back and forth for a good long while to work on my weak lil grip.
Excuse the smol crappy clip, but here's what I did ⬇️ 🥔Deadlifts 5x5 🥔Hip thrusts 4x20(ow) 🥔Step ups 4x15 each leg 🥔Split squats 4x12 🥔Walking lunges to failure 🥔Farmer's walk back and forth for a good long while to work on my weak lil grip.
Moving Mountains Apparel. Deliver or Pick Up, Prices are below 👇🏿•••••••••••••••••••••••••••••••••••••••••••••••••
🏴Moving Mountain Performance Shirt $22.99
🏴Northern Lights Dad Straps Back ⚫️⚪️ $29.99
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#GodsChild #igfit #fitnessjunkie #gymmotivations #absworkout #girlswholift #shreddedarmy #personaltraining #trainer #fitgirls_inspire #shredz  #fit💪 #gymrat #rippedmuscle #rippedbody #crossfit #gymlife #fitcouplegoals #aesthetics #fitspo #igfit #instafitness #training #bodyweighttraining #weightloss #eatclean #swolemate 
#weights #weightlosstransformation #flexiblediet
Moving Mountains Apparel. Deliver or Pick Up, Prices are below 👇🏿••••••••••••••••••••••••••••••••••••••••••••••••• 🏴Moving Mountain Performance Shirt $22.99 🏴Northern Lights Dad Straps Back ⚫️⚪️ $29.99 ••••••••••••••••••••••••••••••••••••••••••••••••• Offers 🏴 • 1 on 1 Training. • Group Training. • Moving Mountains Boot Camp (selective dates) ••••••••••••••••••••••••••••••••••••••••••••••••• Email or DM for more information. • Follow, Like and Share @MovingMountainssc . • 📥 For Sessions DM: @MovingMountainssc 🌍 Location: Greater Toronto Area, Ontario, Canada 💻 Email: MovingMountainssc@gmail.com ••••••••••••••••••••••••••••••••••••••••••••••• #GodsChild  #igfit  #fitnessjunkie  #gymmotivations  #absworkout  #girlswholift  #shreddedarmy  #personaltraining  #trainer  #fitgirls_inspire  #shredz  #fit 💪 #gymrat  #rippedmuscle  #rippedbody  #crossfit  #gymlife  #fitcouplegoals  #aesthetics  #fitspo  #igfit  #instafitness  #training  #bodyweighttraining  #weightloss  #eatclean  #swolemate  #weights  #weightlosstransformation  #flexiblediet