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This week's sub three hour #MealPrep (Including cleanup)... Had little time this past Sunday, so we stopped at Trader Joe's on the way home and set ourselves up. Have a great week!
💪😁🍷🇺🇸
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▪AM Energy Boost▪2 Eggs, 2.5 Slices Turkey Bacon, 1 Cup Kale & Onion Sauté, & @DrinkOrgain Shake.
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▪Lunch▪5oz Baked Chicken w/ Apple, 1 Cup Basmati Rice, & 3 Baby Zuchinnis.
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▪PM Energy Boost▪@Fage Greek Yogurt, 1oz Roasted & Unsalted Cashews, & 1 Gala Apple.
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▪Dinner▪Trader Joe's Sweet Italian Sausages, Grilled Italian Veggies, & Roasted Yellow Squash.
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⚠F.A.Q.⚠
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◾My containers are from @PyrexHome.
◾The food will stay fresh in a cold refrigerator for up to 7 days as long as the containers are well sealed.
◾I'm not affiliated with any of the products that I post unless stated. These are products I use personally & recommend based on my experience.
◾The purpose of meal prep is to save time, save money, & stay consistent during the week.
◾My calorie intake varies. If you want to know how many calories my food contains, plug in the data into MyFitnessPal or similar service for a guesstimate.
This week's sub three hour #MealPrep  (Including cleanup)... Had little time this past Sunday, so we stopped at Trader Joe's on the way home and set ourselves up. Have a great week! 💪😁🍷🇺🇸 〰〰〰〰 ▪AM Energy Boost▪2 Eggs, 2.5 Slices Turkey Bacon, 1 Cup Kale & Onion Sauté, & @DrinkOrgain Shake. 〰〰〰〰 ▪Lunch▪5oz Baked Chicken w/ Apple, 1 Cup Basmati Rice, & 3 Baby Zuchinnis. 〰〰〰〰 ▪PM Energy Boost▪@Fage Greek Yogurt, 1oz Roasted & Unsalted Cashews, & 1 Gala Apple. 〰〰〰〰 ▪Dinner▪Trader Joe's Sweet Italian Sausages, Grilled Italian Veggies, & Roasted Yellow Squash. 〰〰〰〰 ⚠F.A.Q.⚠ 〰〰〰〰 ◾My containers are from @PyrexHome. ◾The food will stay fresh in a cold refrigerator for up to 7 days as long as the containers are well sealed. ◾I'm not affiliated with any of the products that I post unless stated. These are products I use personally & recommend based on my experience. ◾The purpose of meal prep is to save time, save money, & stay consistent during the week. ◾My calorie intake varies. If you want to know how many calories my food contains, plug in the data into MyFitnessPal or similar service for a guesstimate.
GRAB-AND-GO ENERGY BITES

Good morning! I just posted the recipe for all 3 of these and am currently snacking on the coconut espresso while the coffee brews (some mornings you just need all the caffeine you can get 😏) 🍫 Chocolate Chip
🍧 Cinnamon Vanilla
☕ Coconut Espresso

These no-bake energy bites will satisfy your sugar craving while boosting your energy with oats, peanut butter, and chocolate chips.
GRAB-AND-GO ENERGY BITES Good morning! I just posted the recipe for all 3 of these and am currently snacking on the coconut espresso while the coffee brews (some mornings you just need all the caffeine you can get 😏) 🍫 Chocolate Chip 🍧 Cinnamon Vanilla ☕ Coconut Espresso These no-bake energy bites will satisfy your sugar craving while boosting your energy with oats, peanut butter, and chocolate chips.
Mental note to self.....”Chris if you’re going to sweat your ass off, DON’T wear gray leggings....you look like you pissed yourself...ok?!?! Cool 😎”. 😬💦💪🏽🤘🏽 #lafitness #sweetsweat #momof3 #grind #focused
Mental note to self.....”Chris if you’re going to sweat your ass off, DON’T wear gray leggings....you look like you pissed yourself...ok?!?! Cool 😎”. 😬💦💪🏽🤘🏽 #lafitness  #sweetsweat  #momof3  #grind  #focused 
I've said it before, it doesn't matter when you get your calories in, just as long as it's by the end of the day.

@Regranned from @syattfitness - 💥THE ANABOLIC WINDOW💥
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🦄We don't have long before Voldemort, Bellatrix, Malfoy, Goyle, and the rest of the Death Eaters swarm the comments section so huddle in close, grab a fistful if floopowder, and listen carefully.
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🍕There has long been a myth in the fitness industry. A myth that has led many to believe there is something called the, "anabolic window." A window of time, if you will, in which you MUST eat your post workout meal or else your entire workout will have been a waste.
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🏓Some muggles say the window is 30 minutes, others 45 minutes, several squibs say 60 minutes, and I've heard a cauldron full of goblins say 90.
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🥕Truth is...it doesn't matter. Most important of all is your total calorie and protein intake at the end of the day. As long as those are met, you're good.
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🌵Not to mention, if you eat a solid pre-workout meal, the amino acids and other nutrients will still be digesting by the time you finish working out. Making the "need" for an immediate post workout meal to meet your "anabolic window," irrelevant.
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☕️I will say, if you workout early morning on an empty stomach, you would do well to get a post workout meal in focusing on carbs and protein. However, it's not an issue of urgency, and it doesn't matter if you wait 30min or 3hrs...just get something in because training off an overnight fast does increase the important of getting nutrients in.
I've said it before, it doesn't matter when you get your calories in, just as long as it's by the end of the day. @Regranned from @syattfitness - 💥THE ANABOLIC WINDOW💥 - 🦄We don't have long before Voldemort, Bellatrix, Malfoy, Goyle, and the rest of the Death Eaters swarm the comments section so huddle in close, grab a fistful if floopowder, and listen carefully. - 🍕There has long been a myth in the fitness industry. A myth that has led many to believe there is something called the, "anabolic window." A window of time, if you will, in which you MUST eat your post workout meal or else your entire workout will have been a waste. - 🏓Some muggles say the window is 30 minutes, others 45 minutes, several squibs say 60 minutes, and I've heard a cauldron full of goblins say 90. - 🥕Truth is...it doesn't matter. Most important of all is your total calorie and protein intake at the end of the day. As long as those are met, you're good. - 🌵Not to mention, if you eat a solid pre-workout meal, the amino acids and other nutrients will still be digesting by the time you finish working out. Making the "need" for an immediate post workout meal to meet your "anabolic window," irrelevant. - ☕️I will say, if you workout early morning on an empty stomach, you would do well to get a post workout meal in focusing on carbs and protein. However, it's not an issue of urgency, and it doesn't matter if you wait 30min or 3hrs...just get something in because training off an overnight fast does increase the important of getting nutrients in.
Lo so..vi starete chiedendo cos'è questa "cosa" 😅 che mi sono preparata per merenda 😶 
Potrei presentarla come: ~crema di albumi al doppio cioccolato 🍫 e biscotto 🍪, bagnato con succo d'arancia 🍊 e cascata di granella di pistacchi.. ~

In realtà ecco..é un budino di albumi che mi si é spappolato mentre lo mettevo nel piatto 😂 al centro doveva esserci un cuore morbido di cioccolato..ma non é durato neanche 10 secondi perché si é amalgamato il tutto a mo di mappazzone 🙈😅😅 Ma ragazzi vi assicuro che é la fine del mondo..la versione migliore di sempre 😍😍 ci ho messo più tempo a descriverlo che a divorarlo 🔝

#instafit #fitfam #fitfamily #fitnessaddict #fitnesslover #fitness #iifym #instafitfood #fitspo #eatclean #cleaneating #macro  #girlswholift #gym #diet #fitbody #fitgirl #iifymgirls  #dietainversa #iifymitalia #flexible #flexibledieting #fitnessmodel #gymmotivation #reversediet #intuitiveeating #fitnessjourney
Lo so..vi starete chiedendo cos'è questa "cosa" 😅 che mi sono preparata per merenda 😶 Potrei presentarla come: ~crema di albumi al doppio cioccolato 🍫 e biscotto 🍪, bagnato con succo d'arancia 🍊 e cascata di granella di pistacchi.. ~ In realtà ecco..é un budino di albumi che mi si é spappolato mentre lo mettevo nel piatto 😂 al centro doveva esserci un cuore morbido di cioccolato..ma non é durato neanche 10 secondi perché si é amalgamato il tutto a mo di mappazzone 🙈😅😅 Ma ragazzi vi assicuro che é la fine del mondo..la versione migliore di sempre 😍😍 ci ho messo più tempo a descriverlo che a divorarlo 🔝 #instafit  #fitfam  #fitfamily  #fitnessaddict  #fitnesslover  #fitness  #iifym  #instafitfood  #fitspo  #eatclean  #cleaneating  #macro  #girlswholift  #gym  #diet  #fitbody  #fitgirl  #iifymgirls  #dietainversa  #iifymitalia  #flexible  #flexibledieting  #fitnessmodel  #gymmotivation  #reversediet  #intuitiveeating  #fitnessjourney 
The moment when you realize you've been lifting for 4 years and you still don't look like a man🤷🏽‍♀️ Seriously, who came up with that non sense🤦🏽‍♀️
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photocred: @damiendontemedia 
Makeup: @beautyjam_ 
Tan: @maxmusclewalnutcreek 
Stylist: @danielle_valadez
The moment when you realize you've been lifting for 4 years and you still don't look like a man🤷🏽‍♀️ Seriously, who came up with that non sense🤦🏽‍♀️ ____ photocred: @damiendontemedia Makeup: @beautyjam_ Tan: @maxmusclewalnutcreek Stylist: @danielle_valadez
Nestle cookie crisp 🍪 cereal with Milka & Strawberry topped with some spray cream.

You can see how it's melting... the picture was taking me so long probably, but the Milka bar was insane.🙈dieting is fun. Cerealously.

#cereals #milka #milkalove #milkastrawberry #milkabar #whippedcream #foodgasm #iifym #flexibledieting #instafitness #gainz #ifitfitsyourmacros #yummmy #itfitsmymacros #eeeeeats #fitness #ondietmode #foodbeast #dietingisfun #cerealously
Nestle cookie crisp 🍪 cereal with Milka & Strawberry topped with some spray cream. You can see how it's melting... the picture was taking me so long probably, but the Milka bar was insane.🙈dieting is fun. Cerealously. #cereals  #milka  #milkalove  #milkastrawberry  #milkabar  #whippedcream  #foodgasm  #iifym  #flexibledieting  #instafitness  #gainz  #ifitfitsyourmacros  #yummmy  #itfitsmymacros  #eeeeeats  #fitness  #ondietmode  #foodbeast  #dietingisfun  #cerealously 
Who's Been There!🙋🏼‍♂️
Maybe She's Crazy,🤷🏼‍♂️
Maybe She Just Needs Carbs🤞🏻
You Just Don't Know.🤣
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@mmazach
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#nutrition #weightloss #fooddiary #mealprep #macros #caloriecounting #calories #lowcarb #paleo #whole30 #protein #fitnessjourney #wholefoods #dieting #dieta #fatloss #weightlossjourney #keto #carbs #transformation #weightlossmotivation #weightwatchers #slimmingworld #iifym #flexibledieting #morninglaughs #foodshare #fitfood #losingweight #health
Who's Been There!🙋🏼‍♂️ Maybe She's Crazy,🤷🏼‍♂️ Maybe She Just Needs Carbs🤞🏻 You Just Don't Know.🤣 . . @mmazach . . . #nutrition  #weightloss  #fooddiary  #mealprep  #macros  #caloriecounting  #calories  #lowcarb  #paleo  #whole30  #protein  #fitnessjourney  #wholefoods  #dieting  #dieta  #fatloss  #weightlossjourney  #keto  #carbs  #transformation  #weightlossmotivation  #weightwatchers  #slimmingworld  #iifym  #flexibledieting  #morninglaughs  #foodshare  #fitfood  #losingweight  #health 
Soreen vs. Fruit Cake 🍒⠀
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Another comparison 4 u fruitcakez. (Sorry, I’m feeling weird rn.)⠀
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As well as being the least favourite snack in your nan’s pantry, Soreen is a regular in the healthy snack isle and has been for years. But how does it actually compare to real life fruit cake? Spoiler: neither are ‘good’ or ‘bad’, they're just food 🙃.⠀
⠀
Soreen is;⠀
- Slightly lower in calories⠀
- Slightly higher in protein⠀
- Slightly more fibre⠀
- Less sugar⠀
- Jaw ache.⠀
⠀
Fruit Cake is;⠀
- Slightly higher in calories⠀
- Slightly lower in protein⠀
- Slight less fibre⠀
- Higher in sugar⠀
- Always people's choice of wedding cake and idk why.⠀
⠀
In short; if weight management is your goal, there’s little difference between the two calorifically. However if you’re after some more nutritious, Soreen has less sugar, will be more filling and comes in those cute little snack packs (which is slightly more convenient than a 3 tier cake with a bride and groom on top lol.)⠀
⠀
Just a little more food for thought to add to our 'Healthy Snack vs Naughty Treat' conversation. There's often not too much difference between the two when in moderation 🙌⠀
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Soreen (per 2 slices - 43g)⠀
133 kcals ⠀
28.5g carbs⠀
0.7g fat⠀
3.1g protein⠀
7.5g sugar⠀
1.5g fibre⠀
⠀
Tesco Fruit Cake (per 43g)⠀
143 kcals⠀
24.7g carbs⠀
3.9g fat⠀
2g protein⠀
13.3g sugar⠀
0.6g fibre⠀
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RP @thefashionfitnessfoodie
#fatlossblog #fatlosshelp #fatlosstips#fatlosscoach #fatlossgoals #dietblog #dietcoach#dietblogger #fitfam #fitfamilylife #dietingtips#mealplanning #mealplan #onlinecoaching#mealprep #fitmom #fitnessblogger #dieting#exercise #healthyhabits #healthymom #workout#gym #fitlife #iifym #calories #fitchick#flexibledieting #protein
Soreen vs. Fruit Cake 🍒⠀ ⠀ Another comparison 4 u fruitcakez. (Sorry, I’m feeling weird rn.)⠀ ⠀ As well as being the least favourite snack in your nan’s pantry, Soreen is a regular in the healthy snack isle and has been for years. But how does it actually compare to real life fruit cake? Spoiler: neither are ‘good’ or ‘bad’, they're just food 🙃.⠀ ⠀ Soreen is;⠀ - Slightly lower in calories⠀ - Slightly higher in protein⠀ - Slightly more fibre⠀ - Less sugar⠀ - Jaw ache.⠀ ⠀ Fruit Cake is;⠀ - Slightly higher in calories⠀ - Slightly lower in protein⠀ - Slight less fibre⠀ - Higher in sugar⠀ - Always people's choice of wedding cake and idk why.⠀ ⠀ In short; if weight management is your goal, there’s little difference between the two calorifically. However if you’re after some more nutritious, Soreen has less sugar, will be more filling and comes in those cute little snack packs (which is slightly more convenient than a 3 tier cake with a bride and groom on top lol.)⠀ ⠀ Just a little more food for thought to add to our 'Healthy Snack vs Naughty Treat' conversation. There's often not too much difference between the two when in moderation 🙌⠀ ⠀ ⠀ Soreen (per 2 slices - 43g)⠀ 133 kcals ⠀ 28.5g carbs⠀ 0.7g fat⠀ 3.1g protein⠀ 7.5g sugar⠀ 1.5g fibre⠀ ⠀ Tesco Fruit Cake (per 43g)⠀ 143 kcals⠀ 24.7g carbs⠀ 3.9g fat⠀ 2g protein⠀ 13.3g sugar⠀ 0.6g fibre⠀ . . . RP @thefashionfitnessfoodie #fatlossblog  #fatlosshelp  #fatlosstips #fatlosscoach  #fatlossgoals  #dietblog  #dietcoach #dietblogger  #fitfam  #fitfamilylife  #dietingtips #mealplanning  #mealplan  #onlinecoaching #mealprep  #fitmom  #fitnessblogger  #dieting #exercise  #healthyhabits  #healthymom  #workout #gym  #fitlife  #iifym  #calories  #fitchick #flexibledieting  #protein 
Back Days paying off 🙌🏽 Flexed Vs. Relaxed 😬 I'll post a video of yesterday back day today 💪🏽 stay tuned 🙃
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Personal Training Inquires 
vegadee@outlook.com 💌
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#flexibledieting #iifym#lifestylechange#fitnessjourney#girlswholift#fitchicks#muscle#gainz#beastmode
#hiit#cardio#houstonfitness#fitness#goals#motivation#abs#realworkouts#protein#bodybuilding#nutrition#mealprep#weightloss#musclegain#strong#mindset#nodaysoff#igfitness#houston
Back Days paying off 🙌🏽 Flexed Vs. Relaxed 😬 I'll post a video of yesterday back day today 💪🏽 stay tuned 🙃 ----------------------------- Personal Training Inquires vegadee@outlook.com 💌 ----------------------------- #flexibledieting  #iifym #lifestylechange #fitnessjourney #girlswholift #fitchicks #muscle #gainz #beastmode  #hiit #cardio #houstonfitness #fitness #goals #motivation #abs #realworkouts #protein #bodybuilding #nutrition #mealprep #weightloss #musclegain #strong #mindset #nodaysoff #igfitness #houston 
@starbucks iced coffee with almond milk to power me through this genetics midterm🔬📓☕️
@starbucks iced coffee with almond milk to power me through this genetics midterm🔬📓☕️
Never EVER did I think I would be a woman who enjoyed lifting stuff. Lol Now, all I want to do is be strong and lift heavier stuffs.  205x3 yesterday felt REALLY good. #squats #strongnotskinny #girlswholift #girlswholiftheavy #iifymgirls #iifym #flexibledieting #strongwomen #fitnessinpiredbynoel #weightlosstransformation #weightlossjourney
Thank you Mandy for Reppin that Limited Edition "WHISKEY" Tank Top.
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Repost By @missmandyrae87 This was the perfect tank for a day with deadlifts. What more is needed? Happy Tuesday @hawkfitnessapparel 🖤
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Get your Limited Edition Women's "WHISKEY" Tri Blend Racerback Tank Top for only 24.99 with FREE Shipping!!!
________________________________________
Click the link under our bio and get swagged up 
http://www.hawkfitnesshf.com
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#teamzerofucksgiven #teamzero  #zerofucksgiven #hawkfitnessapparel #hawkfitness #girlswithmuscle #girlswholift #BIGHFsupplements  #fitnessmotivation #hiit #instafit #gym #cardio #nofucksgiven #crossfitgirls #iifym #iifymgirls #fitfam #fitspo #health #glutes #fitness #idgaf #legday #HFAthlete #flexibledieting  #crossfit #bodybuilding
Thank you Mandy for Reppin that Limited Edition "WHISKEY" Tank Top. - Repost By @missmandyrae87 This was the perfect tank for a day with deadlifts. What more is needed? Happy Tuesday @hawkfitnessapparel 🖤 ________________________________________ Get your Limited Edition Women's "WHISKEY" Tri Blend Racerback Tank Top for only 24.99 with FREE Shipping!!! ________________________________________ Click the link under our bio and get swagged up http://www.hawkfitnesshf.com ________________________________________ #teamzerofucksgiven  #teamzero  #zerofucksgiven  #hawkfitnessapparel  #hawkfitness  #girlswithmuscle  #girlswholift  #BIGHFsupplements  #fitnessmotivation  #hiit  #instafit  #gym  #cardio  #nofucksgiven  #crossfitgirls  #iifym  #iifymgirls  #fitfam  #fitspo  #health  #glutes  #fitness  #idgaf  #legday  #HFAthlete  #flexibledieting  #crossfit  #bodybuilding 
Muscle gain is a slow process... # 
At least after your first couple of years of 'proper' structured and progressive training anyway. 
# 
It's also a far less linear process that fat loss. 
# 
The longer you've been training consistently the slower the process will typically be. 
# 
Make your training the focus. The aim should be to progressively get stronger/do more volume across a number of different compound exercises, using different rep ranges. 
# 
You can't force-feed gains but you do need to be eating in a slight calorie surplus along with eating adequate protein. 
# 
Building new muscle takes times, patience and doing these fundamentals consistently for a long period of time. 
# 
#onlinecoaching #strengthtraining #personaltraining #nutritioncoaching #musclegain #lifting #weighttraining #health #nutrition #coaching #igfitness #diet #onlinecoach #hypertrophy #flexibledieting
Muscle gain is a slow process... # At least after your first couple of years of 'proper' structured and progressive training anyway. # It's also a far less linear process that fat loss. # The longer you've been training consistently the slower the process will typically be. # Make your training the focus. The aim should be to progressively get stronger/do more volume across a number of different compound exercises, using different rep ranges. # You can't force-feed gains but you do need to be eating in a slight calorie surplus along with eating adequate protein. # Building new muscle takes times, patience and doing these fundamentals consistently for a long period of time. # #onlinecoaching  #strengthtraining  #personaltraining  #nutritioncoaching  #musclegain  #lifting  #weighttraining  #health  #nutrition  #coaching  #igfitness  #diet  #onlinecoach  #hypertrophy  #flexibledieting 
@Regrann from @valkyrie_fitness_ -  It's almost beanie weather again so why not treat yourself to one of our snuggly head warmers?!
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Only £12.50!! PLUS get 10% off with code GAINZ10 .
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #nutrition #cleaneating #eatclean #IIFYM  #flexibledieting #powerlifting #health #instagood #keto #crossfit #fitspo #fatloss #healthyliving #liveauthentic #TeamValkyrie #gains #foodstagram #getinmybelly #yummy #nomnom #photooftheday #lovefood #forkyeah #instafit #fitspiration #picoftheday - #regrann
@Regrann from @valkyrie_fitness_ - It's almost beanie weather again so why not treat yourself to one of our snuggly head warmers?! . Only £12.50!! PLUS get 10% off with code GAINZ10 . ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #nutrition  #cleaneating  #eatclean  #IIFYM  #flexibledieting  #powerlifting  #health  #instagood  #keto  #crossfit  #fitspo  #fatloss  #healthyliving  #liveauthentic  #TeamValkyrie  #gains  #foodstagram  #getinmybelly  #yummy  #nomnom  #photooftheday  #lovefood  #forkyeah  #instafit  #fitspiration  #picoftheday  - #regrann 
This will be me tonight before training legs...with leg doms! 🍑😬🙈
This will be me tonight before training legs...with leg doms! 🍑😬🙈
Some playful sidekick wanted to join in on Check in day fun🐶💜 Current look after two high carb days while losing a little bit of weight just so I can tone in for my shoot on Sunday. Although looking lean is fun, I can’t wait for Sunday to come because I think a big break and some serious strength training is in for the future. I know I’ll probably have a hard to to stray away from the “lean” look but I’m so excited to build, build, build. -
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Current training is more circuits with higher reps and lower weight. 
I’m sitting around 120lbs compared to 125lbs from where I started 5 weeks ago. I’m happy, fulfilled, and blessed. 🙏🏻♥️
Some playful sidekick wanted to join in on Check in day fun🐶💜 Current look after two high carb days while losing a little bit of weight just so I can tone in for my shoot on Sunday. Although looking lean is fun, I can’t wait for Sunday to come because I think a big break and some serious strength training is in for the future. I know I’ll probably have a hard to to stray away from the “lean” look but I’m so excited to build, build, build. - - - Current training is more circuits with higher reps and lower weight. I’m sitting around 120lbs compared to 125lbs from where I started 5 weeks ago. I’m happy, fulfilled, and blessed. 🙏🏻♥️
Belief is what holds most of us back. The belief that it's not in our genetics, or we aren't "naturally skinny, or athletic. 
When it came to genetics, strong, lean or athletic just weren't in my cards... But with a scientific, proven method, you would be amazed what you can do. Call me at (647) 453-2888 and ask me how.

Call us at (647) 453-2888 and book your FREE trial while spots last! #brampton #missisauga #toronto #gta #personaltraining #trainer #personaltrainer #weightloss #instafit #affordable #goodprice
 #transformation #training #fitness #flexibledieting #strength #confidence #mississiauga  #squats #lunges #hipthrust #abs #instafit #brampton  #toronto #personaltraining #deadlift #gtatrainer  #missisaugatrainer #weightlossmissisauga 
#girlswholift #personaltraining
Belief is what holds most of us back. The belief that it's not in our genetics, or we aren't "naturally skinny, or athletic. When it came to genetics, strong, lean or athletic just weren't in my cards... But with a scientific, proven method, you would be amazed what you can do. Call me at (647) 453-2888 and ask me how. Call us at (647) 453-2888 and book your FREE trial while spots last! #brampton  #missisauga  #toronto  #gta  #personaltraining  #trainer  #personaltrainer  #weightloss  #instafit  #affordable  #goodprice  #transformation  #training  #fitness  #flexibledieting  #strength  #confidence  #mississiauga  #squats  #lunges  #hipthrust  #abs  #instafit  #brampton  #toronto  #personaltraining  #deadlift  #gtatrainer  #missisaugatrainer  #weightlossmissisauga  #girlswholift  #personaltraining 
🍰 You bake me crazy! Tag someone with a sweet tooth.
🍰 You bake me crazy! Tag someone with a sweet tooth.
Dedicating this delight to @7030fitness as he'd be face planting too! @waitrose Chocolate icecream with @sweetfreedomuk orange choc shot and two bags of @mmschocolate - as it has peanuts, these are good fats and makes the snack calorie free 👌🏼 #chocolate #m&S #iffym #flexibledieting #icecream #happy #love #food #foodie
Dedicating this delight to @7030fitness as he'd be face planting too! @waitrose Chocolate icecream with @sweetfreedomuk orange choc shot and two bags of @mmschocolate - as it has peanuts, these are good fats and makes the snack calorie free 👌🏼 #chocolate  #m &S #iffym  #flexibledieting  #icecream  #happy  #love  #food  #foodie 
Dammmnnn! 1 years worth of work and trying different WAYS OF EATING. It really is awesome to see all the forms our body can take. Yes, my pictures are read from Left to Right; No, I didnt grow in a Linear pattern. I went on a journey to try different diets and learn as much as I could. Ultimately, I've found that every diet can work - it just takes dedication to stick to one, a willingness to test and adjust, and honesty to figure out what works for your lifestyle. This pic shows Sept 2016 - Sept 2017 trying:

#flexibledieting 
#keto
#carbbackload 
#iifym
#highcarb 
#teamnextlevelgainz
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#transformationtuesday #bodybuildingcom #bodygoals #fitness #fit #fitspo #fitlife #ketogenic #fitnessmotivation #fitnessaddict #gym #gymlife #gainz #transformation #workout  #instafit #bpisports #hardwork #fitnessjourney #weightloss #weightlossjourney
#weightlosstransformation #shredded #beachbody @bpi_sports 
@bpisportsxp @bodybuildingcom @bpi_sports_uk
Dammmnnn! 1 years worth of work and trying different WAYS OF EATING. It really is awesome to see all the forms our body can take. Yes, my pictures are read from Left to Right; No, I didnt grow in a Linear pattern. I went on a journey to try different diets and learn as much as I could. Ultimately, I've found that every diet can work - it just takes dedication to stick to one, a willingness to test and adjust, and honesty to figure out what works for your lifestyle. This pic shows Sept 2016 - Sept 2017 trying: #flexibledieting  #keto  #carbbackload  #iifym  #highcarb  #teamnextlevelgainz  __________________________ #transformationtuesday  #bodybuildingcom  #bodygoals  #fitness  #fit  #fitspo  #fitlife  #ketogenic  #fitnessmotivation  #fitnessaddict  #gym  #gymlife  #gainz  #transformation  #workout  #instafit  #bpisports  #hardwork  #fitnessjourney  #weightloss  #weightlossjourney  #weightlosstransformation  #shredded  #beachbody  @bpi_sports @bpisportsxp @bodybuildingcom @bpi_sports_uk
😂 Anyone else? 🤷🏼‍♀️
😂 Anyone else? 🤷🏼‍♀️
#TransformationTuesday the only thing standing between you & your goal is the bullshit story you keep telling yourself it's not a short term diet it's a long term lifestyle change when they said it was impossible for me to look the way I look yet I proved them wrong Sculpture your body by controlling what goes in your mouth #bodybuilding #weightloss #weightlossjourney #makesacrifices #nutrition #healtyliving #carbcycling #flexibledieting #foodiskey #mindovermatter #makesacrifices #onlythestrongsurvive #fitnessmotivation #gains💪 #fitnessinspiration #motivation
#TransformationTuesday  the only thing standing between you & your goal is the bullshit story you keep telling yourself it's not a short term diet it's a long term lifestyle change when they said it was impossible for me to look the way I look yet I proved them wrong Sculpture your body by controlling what goes in your mouth #bodybuilding  #weightloss  #weightlossjourney  #makesacrifices  #nutrition  #healtyliving  #carbcycling  #flexibledieting  #foodiskey  #mindovermatter  #makesacrifices  #onlythestrongsurvive  #fitnessmotivation  #gains 💪 #fitnessinspiration  #motivation 
Concentrati su te stesso e darai il meglio 💪🏼 #postworkout diverso oggi pane azzimo tostato con merluzzo e miele gallette basmati tostate con zucca origano e olio
Concentrati su te stesso e darai il meglio 💪🏼 #postworkout  diverso oggi pane azzimo tostato con merluzzo e miele gallette basmati tostate con zucca origano e olio
Preworkout meal --> energy 😏💪
Preworkout meal --> energy 😏💪
🎉 sale of the week from @1upnutrition 🎉
this week when you buy 2️⃣ products you’ll get 20% your entire order! pair that with my code COURTO20 and you’ll save another 20% ‼️
i just switched up my pre workout flavor from key lime ice to blue razz 👅 what’s yo fave flavor to get hyped on?!
#1upnutrition
🎉 sale of the week from @1upnutrition 🎉 this week when you buy 2️⃣ products you’ll get 20% your entire order! pair that with my code COURTO20 and you’ll save another 20% ‼️ i just switched up my pre workout flavor from key lime ice to blue razz 👅 what’s yo fave flavor to get hyped on?! #1upnutrition 
The edible cookie dough obsession continues🍪I have been playing around with my original recipe and finally perfected it (for now 😜) Seriously guys. This stuff is so addicting!! Edible cookie dough details ↠ scoop of protein powder (I use quest) • two tablespoons of powdered peanut butter • tablespoon of coconut flour •two table spoons of unsweetened apple sauce • little water until you reach consistency & I found sticking it in the fridge for about an hour makes the consistency even better 🙌🏻 Side note: I tried baking them for about 10 min and they turned out so yummy 😍
The edible cookie dough obsession continues🍪I have been playing around with my original recipe and finally perfected it (for now 😜) Seriously guys. This stuff is so addicting!! Edible cookie dough details ↠ scoop of protein powder (I use quest) • two tablespoons of powdered peanut butter • tablespoon of coconut flour •two table spoons of unsweetened apple sauce • little water until you reach consistency & I found sticking it in the fridge for about an hour makes the consistency even better 🙌🏻 Side note: I tried baking them for about 10 min and they turned out so yummy 😍
I need more carbs coach 😂😂
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I need more carbs coach 😂😂 .. .. .. .. ..
It's a hot tea kind of day ❤️
It's a hot tea kind of day ❤️
The only thing you have to give up are the excuses you make which hold you back! Your efforts determine your results, so work for what you want! 💣💕 .
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#fitgirls #fit #progess #transformationtuesday #strongbeatsskinny #healthybodyhealthymind #bikini #bikinibody #flex #goals #weights #cardio #flexibledieting #eatforyourgoals #exercise #fitnessmagazine #USN #USNFaceOfFitness2017 #fitfarmgirl
Heather is in the homestretch of a cut after a massing phase. Finally starting to see the muscles she grew! Look at those quads and bolder shoulders!! Woohoo!! Click the link in bio to get started!! #Repost @heathermariehub ・・・
All the legs today. I think it's safe to say my quads grew during that massing phase @fiercelyfuelednutrition!
Heather is in the homestretch of a cut after a massing phase. Finally starting to see the muscles she grew! Look at those quads and bolder shoulders!! Woohoo!! Click the link in bio to get started!! #Repost  @heathermariehub ・・・ All the legs today. I think it's safe to say my quads grew during that massing phase @fiercelyfuelednutrition!
Almoço: salada de alface ➕ chuchu e milho refogados ➕ batata rústica ➕frango grelhado 
#workout #weightloss #instafit #eatclean #emagrecer #equilibrio #realfood #reeducaçãoalimentar #academia #saude #saudavel #diet #dieta #fit #foco #food #fitness #flexibledieting #gym #healthy #macro #comerbem #cleaneating #comidasaudavel #comidadeverdade #almoço
Sometimes all ya need is a bit of comfort food 😍 Good ol' jam on toast 🍞
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First day of uni was a success, and by success, I mean I rocked up hungover, got given a lab coat and some goggles and we got told to go home 🙄😂
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Spending the day with my wonderful boyfriend before hitting the gym in an hour or two to train Chest & Front/Side delts 🙌🏼
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Back out on the town tomorrow though 👀 #balance
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Anyone else enjoying Fresher's this week? ⬇️
Sometimes all ya need is a bit of comfort food 😍 Good ol' jam on toast 🍞 . First day of uni was a success, and by success, I mean I rocked up hungover, got given a lab coat and some goggles and we got told to go home 🙄😂 . Spending the day with my wonderful boyfriend before hitting the gym in an hour or two to train Chest & Front/Side delts 🙌🏼 . Back out on the town tomorrow though 👀 #balance  . Anyone else enjoying Fresher's this week? ⬇️
High School football has started, and finding an empty track most days has been a challenge! My staple track workout is: • completing a bleacher workout with stair sprints, dips, stair squat jumps, & pushups
• using the straights on the tracks for lunges, sprints & shuffles
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And after all that, my challenge has been to complete As many of these as possible. Start in a narrow squat with weights (mine are just 15s) on the floor to your sides. grab the weights off the floor and come up from your squat and move into an  Overhead press.  Burpee down, do a push-up, and back to squat. Repeat. 😈
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My first time doing these, I got 6 with no struggles or breaks.  Currently, my best is 16. I always try to get one more than the last....it doesn't always happen 🤢😂
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Thankfully, something that hasn't been a struggle to find these days are two of my favorite workout necessities! My @IdealFit Peach Lemonade BCAAs & Lemon Lime PreWorkout!
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BCAAs are perfect for:
* Reducing Muscle Soreness
* Helping You Build Lean Muscle
* Letting You Recover Faster
* Keeping Your Body Hydrated
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PreWorkout is best for:
* Clean Energy & Focus
* Specially Formulated Fat-Loss Blend
* Improved Endurance & Intra-Workout Pump
* Enhanced Workout Experience
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Both of these are always in my workout bag! If it's after 3pm, I'll use pre workout from the stimulant free line so I'm not up all night 😩
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Tank: #idealfit open back vest tank in black - Size Medium 
Leggings: Full Length Core in Berry - Size Small
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👉🏼👉🏼Hit the link in my bio, and start saving with these 👇🏼 codes
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10% of with code DIANE
15% off with code SAVEMORE when you spend $60
20% off w/code SAVEMORE when you save me $80
New Customers, use DIANE-R3G gets a bonus 10% off
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💥 Protein is STILL 40% off, but not for much longer!!
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#beidealfit #idealfit #idealfitwomen #idealprotein #ad #workout #fitness #mealprep #fitmom #fitspo #fitnessaddict #momswithmuscle #momswholift #abs #fitgirl #fitlife #athomeworkout #cardio #macros #flexibledieting #workoutathome #iifym #iifymwomen #iifymgirls #macrotracking #intuitiveeating #supplements
High School football has started, and finding an empty track most days has been a challenge! My staple track workout is: • completing a bleacher workout with stair sprints, dips, stair squat jumps, & pushups • using the straights on the tracks for lunges, sprints & shuffles - And after all that, my challenge has been to complete As many of these as possible. Start in a narrow squat with weights (mine are just 15s) on the floor to your sides. grab the weights off the floor and come up from your squat and move into an Overhead press. Burpee down, do a push-up, and back to squat. Repeat. 😈 - My first time doing these, I got 6 with no struggles or breaks. Currently, my best is 16. I always try to get one more than the last....it doesn't always happen 🤢😂 - Thankfully, something that hasn't been a struggle to find these days are two of my favorite workout necessities! My @IdealFit Peach Lemonade BCAAs & Lemon Lime PreWorkout! - BCAAs are perfect for: * Reducing Muscle Soreness * Helping You Build Lean Muscle * Letting You Recover Faster * Keeping Your Body Hydrated - PreWorkout is best for: * Clean Energy & Focus * Specially Formulated Fat-Loss Blend * Improved Endurance & Intra-Workout Pump * Enhanced Workout Experience - Both of these are always in my workout bag! If it's after 3pm, I'll use pre workout from the stimulant free line so I'm not up all night 😩 - Tank: #idealfit  open back vest tank in black - Size Medium Leggings: Full Length Core in Berry - Size Small - 👉🏼👉🏼Hit the link in my bio, and start saving with these 👇🏼 codes - 10% of with code DIANE 15% off with code SAVEMORE when you spend $60 20% off w/code SAVEMORE when you save me $80 New Customers, use DIANE-R3G gets a bonus 10% off - 💥 Protein is STILL 40% off, but not for much longer!! - - #beidealfit  #idealfit  #idealfitwomen  #idealprotein  #ad  #workout  #fitness  #mealprep  #fitmom  #fitspo  #fitnessaddict  #momswithmuscle  #momswholift  #abs  #fitgirl  #fitlife  #athomeworkout  #cardio  #macros  #flexibledieting  #workoutathome  #iifym  #iifymwomen  #iifymgirls  #macrotracking  #intuitiveeating  #supplements 
Love seasonal baking.....& these Pumpkin Chocolate Chip Bars 🎃 were literally amazing (if you don’t eat them straight out of the oven, what are you doing???👅)
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You can easily take some of your favorite recipes and substitute some ingredients to make them healthier....stevia instead of sugar, egg whites for egg, and coconut oil for butter is what I did.....AND YOU CANT TELL A DANG DIFFERENCE 👍🏻
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Perfect w/ a big scoop of @halotopcreamery vanilla bean and some fat free @reddiwip 🍦
Love seasonal baking.....& these Pumpkin Chocolate Chip Bars 🎃 were literally amazing (if you don’t eat them straight out of the oven, what are you doing???👅) • You can easily take some of your favorite recipes and substitute some ingredients to make them healthier....stevia instead of sugar, egg whites for egg, and coconut oil for butter is what I did.....AND YOU CANT TELL A DANG DIFFERENCE 👍🏻 • Perfect w/ a big scoop of @halotopcreamery vanilla bean and some fat free @reddiwip 🍦
From Bar Star to Heavy Lifter. I think I prefer this version of myself.  I honestly was an insecure, unhappy girl who thought that the bar was life, always getting messed up on weekends and making poor decisions. And now I'm an alpha, a mom, powerlifter, happy, safe, focused.... My journey isn't over yet, every day I get stronger 😈 #transformationtuesday #startedfromthebottom #powerliftingmadethisbody #squatlife #bootyfordays #happygirl
What it means to living your life to the fullest?
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1. You’re following your passion.
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2. You’re being your true, authentic self.
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3. You’re moving forward despite your fears and doubts.
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4. You’re living for you, not others.
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We hear this all the time, we read it everywhere and we strive for it. We pride ourselves in it, and we inspire others to do the same. What does it mean? Everyone’s life goals, dreams and passions are different.
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What’s your definition of living your life to the fullest? #ledbetter #deafcoach #thedeafcoach
What it means to living your life to the fullest? - 1. You’re following your passion. - 2. You’re being your true, authentic self. - 3. You’re moving forward despite your fears and doubts. - 4. You’re living for you, not others. - We hear this all the time, we read it everywhere and we strive for it. We pride ourselves in it, and we inspire others to do the same. What does it mean? Everyone’s life goals, dreams and passions are different. - What’s your definition of living your life to the fullest? #ledbetter  #deafcoach  #thedeafcoach 
Such an awesome looking backside....The front looks just as good!  make sure you follow Hulda @huldalopezhn
Such an awesome looking backside....The front looks just as good!  make sure you follow Hulda @huldalopezhn
Buikspieren.. Bijna iedereen die begon met fitness heeft wel op een gegeven moment gedacht: Ik wil ook zo’n wasbord. (Ook ik ben hier schuldige van). We weten inmiddels wel hoe je deze krijgt. Je belast je buikspieren met een paar oefeningen op wekelijkse basis en zorgt ervoor dat je hier steeds beter in wordt, maar nog belangrijker dan dat: Je let op je voeding om zo je vetpercentage te verlagen en de onderliggende spieren, de buikspieren zichtbaar te maken. 
Simpel toch? Ja. Makkelijk? Zeer zeker niet! 
En zegt iemand van wel, dan heeft die vast ergens een E-book liggen met “magic tricks” die hij je wilt aansmeten. 
Als je bij een gemiddelde sportschool even rondkijkt (ik werk als PT en ken er ondertussen al tientallen) dan heeft 99% geen zichtbare buikspieren. Hoe komt dit? Omdat ze maar wat doen? Deels. 
Omdat ze op zoek zijn naar een magische formule? Deels. 
Omdat ze het gewoon niet kunnen volhouden? 
Ja. 
Voor velen van ons betekent zichtbare buikspieren: Heel weinig calorieën consumeren, cardio, niet uit eten gaan, geen alcohol enzovoorts. En dit is voor velen simpelweg niet vol te houden.
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Dus.. Nooit meer buikspieren? Het is voor velen een mooi doel om te realiseren. Daar ben ik totaal niet tegen. Besef wel dat het zwaar wordt en er veel afhangt van je genetische aanleg. Bij sommige mensen zijn de buikspieren klein waardoor ze zelfs bij laag vetpercentage nauwelijks zichtbaar zijn, bij anderen gaat het vet op de buik het laatste weg en moet je hierdoor dus een erg laag vetpercentage hebben. Dus als je doel zichtbare buikspieren waren en je middenweg dacht: “Dit is het niet waard”. Dan heb je waarschijnlijk gelijk. Bekijk het grote plaatje. Fitness is meer dan alleen zichtbare buikspieren hebben. Fitness kan ervoor zorgen dat je gezonder, langer en gelukkiger leeft. Ziet het er tof uit? Sowieso. Is dat waar fitness omdraait? Natuurlijk niet.
Buikspieren.. Bijna iedereen die begon met fitness heeft wel op een gegeven moment gedacht: Ik wil ook zo’n wasbord. (Ook ik ben hier schuldige van). We weten inmiddels wel hoe je deze krijgt. Je belast je buikspieren met een paar oefeningen op wekelijkse basis en zorgt ervoor dat je hier steeds beter in wordt, maar nog belangrijker dan dat: Je let op je voeding om zo je vetpercentage te verlagen en de onderliggende spieren, de buikspieren zichtbaar te maken. Simpel toch? Ja. Makkelijk? Zeer zeker niet! En zegt iemand van wel, dan heeft die vast ergens een E-book liggen met “magic tricks” die hij je wilt aansmeten. Als je bij een gemiddelde sportschool even rondkijkt (ik werk als PT en ken er ondertussen al tientallen) dan heeft 99% geen zichtbare buikspieren. Hoe komt dit? Omdat ze maar wat doen? Deels. Omdat ze op zoek zijn naar een magische formule? Deels. Omdat ze het gewoon niet kunnen volhouden? Ja. Voor velen van ons betekent zichtbare buikspieren: Heel weinig calorieën consumeren, cardio, niet uit eten gaan, geen alcohol enzovoorts. En dit is voor velen simpelweg niet vol te houden. . Dus.. Nooit meer buikspieren? Het is voor velen een mooi doel om te realiseren. Daar ben ik totaal niet tegen. Besef wel dat het zwaar wordt en er veel afhangt van je genetische aanleg. Bij sommige mensen zijn de buikspieren klein waardoor ze zelfs bij laag vetpercentage nauwelijks zichtbaar zijn, bij anderen gaat het vet op de buik het laatste weg en moet je hierdoor dus een erg laag vetpercentage hebben. Dus als je doel zichtbare buikspieren waren en je middenweg dacht: “Dit is het niet waard”. Dan heb je waarschijnlijk gelijk. Bekijk het grote plaatje. Fitness is meer dan alleen zichtbare buikspieren hebben. Fitness kan ervoor zorgen dat je gezonder, langer en gelukkiger leeft. Ziet het er tof uit? Sowieso. Is dat waar fitness omdraait? Natuurlijk niet.
Cause some mornings I have egg whites and toast for breakfast but others I snack on sour patch watermelons before school. 💁🏻 Life is all about balance and not feeling stuck in a plan that's too rigid for you to live! To be honest the last week or so my life definitely hasn't been as balanced as I like. I worked out twice last week and felt weak and tired both times and have been so busy it's been a struggle to stay on top of tracking the way I like. That's all okay though because I'm determined to make the best of this week by getting my workouts in and my macros on track. Every day is a new chance to start fresh and make things happen. Happy Tuesday friends! 🤗
Cause some mornings I have egg whites and toast for breakfast but others I snack on sour patch watermelons before school. 💁🏻 Life is all about balance and not feeling stuck in a plan that's too rigid for you to live! To be honest the last week or so my life definitely hasn't been as balanced as I like. I worked out twice last week and felt weak and tired both times and have been so busy it's been a struggle to stay on top of tracking the way I like. That's all okay though because I'm determined to make the best of this week by getting my workouts in and my macros on track. Every day is a new chance to start fresh and make things happen. Happy Tuesday friends! 🤗
Bom dia! Você consegue se imaginar comendo isso de manhã SEM CULPA? Sem pensar em comer todo o resto que aparecer pela frente "já que você saiu da dieta mesmo"?
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Esse foi o meu café de hoje, onde (óbvio) precisei abrir mão de outras coisas que gosto de consumir durante o dia - como arroz, doces - mas que vale a pena se for O QUE EU QUERO HOJE! .
Entende a importância de parar de demonizar certos alimentos? De parar de jogar a culpa da sua falha neles? Tudo, com equilíbrio, só tem valor a agregar. Se você acredita que 1 brigadeiro por dia significa dieta jogada fora, se acha que esse brigadeiro é capaz de destruir seu corpo dos sonhos ou até seu último treino suado ➡️ Volte 11 posts (foto do alfajor).
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Saúde física sem a mental não é saúde e vice versa. Cuide de AMBAS.
Você pode ser feliz e saudável SIM. 💪🏻☺️🍔🍎🍕🥒
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#myfitnesspal #lchfbrasil #dietaflexivel #flexibledieting #foconadieta #paofrances #dieta #foco #treino #vaigordinha #ruivasaudavel #ruivafitness #rjfitness #contadordecalorias #fururanutri #nutricaoeficiente #macronutrientes
Bom dia! Você consegue se imaginar comendo isso de manhã SEM CULPA? Sem pensar em comer todo o resto que aparecer pela frente "já que você saiu da dieta mesmo"? . Esse foi o meu café de hoje, onde (óbvio) precisei abrir mão de outras coisas que gosto de consumir durante o dia - como arroz, doces - mas que vale a pena se for O QUE EU QUERO HOJE! . Entende a importância de parar de demonizar certos alimentos? De parar de jogar a culpa da sua falha neles? Tudo, com equilíbrio, só tem valor a agregar. Se você acredita que 1 brigadeiro por dia significa dieta jogada fora, se acha que esse brigadeiro é capaz de destruir seu corpo dos sonhos ou até seu último treino suado ➡️ Volte 11 posts (foto do alfajor). . Saúde física sem a mental não é saúde e vice versa. Cuide de AMBAS. Você pode ser feliz e saudável SIM. 💪🏻☺️🍔🍎🍕🥒 . #myfitnesspal  #lchfbrasil  #dietaflexivel  #flexibledieting  #foconadieta  #paofrances  #dieta  #foco  #treino  #vaigordinha  #ruivasaudavel  #ruivafitness  #rjfitness  #contadordecalorias  #fururanutri  #nutricaoeficiente  #macronutrientes 
Specializzazione pettorali per @lorenzo_cerciello_fitnesspt 
Foto della passata stagione in bulk
Si possono notare anche i kg in più mantenendo bassa la bf

#francescocriscipt #specializzazionepettorali #chest #pettorali #bulk #bulking #cleanbulk #flexibledieting #massamagra #bodytransformation #primaedopo #bodybuildingcom #bodybuilding
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🍀A L M O Ç O !
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⚜ Brócolis
⚜ Abóbora
⚜ Carne
⚜ Arroz
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// Quando você faz o certo, os resultados aparecem 💪💥♂
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#iifym #fitfam #iifymboy #flexibledieting #flexin #balance #carbs #gainz #macros #foodporn  #instafitness #healthy  #fit #fitness #gym  #motivation #food  #maispertoqueontem #Dietaflexivel #IIFYM
Do you want to have a transformation picture that you can look at and see how far you've come or maybe a pic you can post for #transformationtuesday ? In just 7 day we will be opening up the sign up to this exclusive group! There will be 2 groups one for burning fat and one for building muscle! For 12 weeks this program will give you customized macros and cardio regiment! So no worries just because it's a group doesn't mean it's not completely tailored to you and your needs!
This group is for both men and women
And you will be coached by the best in the business!
Anthony @abfitness 
Pete @jakkedfitness 
@newyorkmuscleradio 
For more information head over to newyorkmuscleradio.com/transformation
Do you want to have a transformation picture that you can look at and see how far you've come or maybe a pic you can post for #transformationtuesday  ? In just 7 day we will be opening up the sign up to this exclusive group! There will be 2 groups one for burning fat and one for building muscle! For 12 weeks this program will give you customized macros and cardio regiment! So no worries just because it's a group doesn't mean it's not completely tailored to you and your needs! This group is for both men and women And you will be coached by the best in the business! Anthony @abfitness Pete @jakkedfitness @newyorkmuscleradio For more information head over to newyorkmuscleradio.com/transformation
Bommm diaaaa! Terça na Baêa ! ✌🏻🙈🙏🏻🙌🏻 Mas hoje eu volto para realidade 🤷‍♀️😂😍 que é bom também, né? ♥️ SP, tô chegando!  Foto no @tcboficial nessa prova tensa! 😵😂👊🏻 E esses ossos Jesus? Kkkkk valeu pela foto @wodnewsbr 🙏🏻🙏🏻🙏🏻🙏🏻♥️ #crossfit #crossfitgirls #girlswholift #ktfitness #flexibledieting #coachsergiousa #tobe_br #engenbr #fitness #fitnessmotivation #fitnessgirls
Ha xD 
We Will Test at Evening Meal 😍
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#vifon #soup #tomato #tomatosoup #dieta #flexible #flexibledieting #diet #redukcja #somethingnew #new #newflavors
Question here is his...
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Why do I have a scale at work?
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Because I can. It’s easy to use, portable, and takes no time at all
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It means I can be fairly accurate in my calorie consumption control and therefore control my weight
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Bit neurotic? Maybe, but hen again maybe not. Because it doesn’t detriment my life.
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If I didn’t have the scales I wouldn’t worry. I’d just guess.
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But as they’re easy to keep in a drawer or locker, whip them out, measure a portion and then put away again, why wouldn’t I?
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What’s more inconvenient, being out of shape, or having a bit of control of what you eat?
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Just a thought...
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Have you seen our podcast? Link in bio 👆🏻
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Did you know I have a FREE nutrition community over on Facebook? Search on FB for Evolve Nutrition Community 💪🏼
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For 1:1 coaching enquiries contact me or visit my website for more detail
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#justathought #scaleweight #highproteinbreakfast #Nononsensenutrition #TeamENC #TeamScience #IIFYM #IfItFitsYourMacros #FlexibleDieting #cleaneating #leanin15 #bodybuilding #brofoods #fatloss #nutritionist #health #healthyeating #nutritioncoach #hashtagsandfoodpics #nutrition #sw #ww #personaltrainer #foodporn #foodaesthetics
Question here is his... ~ Why do I have a scale at work? ~ Because I can. It’s easy to use, portable, and takes no time at all ~ It means I can be fairly accurate in my calorie consumption control and therefore control my weight ~ Bit neurotic? Maybe, but hen again maybe not. Because it doesn’t detriment my life. ~ If I didn’t have the scales I wouldn’t worry. I’d just guess. ~ But as they’re easy to keep in a drawer or locker, whip them out, measure a portion and then put away again, why wouldn’t I? ~ What’s more inconvenient, being out of shape, or having a bit of control of what you eat? ~ Just a thought... ---------------------------------------------------- . . . . . ---------------------------------------------------- Have you seen our podcast? Link in bio 👆🏻 ---------------------------------------------------- Did you know I have a FREE nutrition community over on Facebook? Search on FB for Evolve Nutrition Community 💪🏼 ---------------------------------------------------- For 1:1 coaching enquiries contact me or visit my website for more detail ---------------------------------------------------- #justathought  #scaleweight  #highproteinbreakfast  #Nononsensenutrition  #TeamENC  #TeamScience  #IIFYM  #IfItFitsYourMacros  #FlexibleDieting  #cleaneating  #leanin15  #bodybuilding  #brofoods  #fatloss  #nutritionist  #health  #healthyeating  #nutritioncoach  #hashtagsandfoodpics  #nutrition  #sw  #ww  #personaltrainer  #foodporn  #foodaesthetics 
So bit of an essay😁😁 but any way  I was at a little bit of crossroads in life post bikini show wondering did I want to build to be much bigger and better next year but during my bulk I was unhappy. 
Less energy and no motivation but it all became too much. My PCOS does make me put on fat quicker than the average but I just wasnt happy in my own shape so for me its a stopping point just for stage.... I dont follow the crowd I do what I wanna do in life.... I am 3 weeks into a little cut and soooo much happier and things are settling hugely for me.
Strength is now better than it was in bulk and my happiness is sooo much more . For me its a win win... Short term goals in place and outside fitness life on the move too... Deciding on what I am happy doing and what I want to do for me was a big decision as I placed very well for my show but Hey who knows whats to come so just always remember do whats best for YOU who cares what social media and every1 else is doing 
I have put some changes into my life . Scary yes but very happy with how things working out . Enjoying life and making sure im always Happy and Healthy 
#behappy #bulk #lean #fitfam #fitlife #strength #happinesscomesfromwithin #pcos #learning #journeytobelieveinmyself #believeinyourself #believetoachieve #focus #dedication #bodyconfidence #changes #chances #challenges #volunteer #house #lifechanges #work #bicep #smiles #blonde #feelthefearanddoitanyway #innerpeace #flexibledieting #healthyliving
So bit of an essay😁😁 but any way I was at a little bit of crossroads in life post bikini show wondering did I want to build to be much bigger and better next year but during my bulk I was unhappy. Less energy and no motivation but it all became too much. My PCOS does make me put on fat quicker than the average but I just wasnt happy in my own shape so for me its a stopping point just for stage.... I dont follow the crowd I do what I wanna do in life.... I am 3 weeks into a little cut and soooo much happier and things are settling hugely for me. Strength is now better than it was in bulk and my happiness is sooo much more . For me its a win win... Short term goals in place and outside fitness life on the move too... Deciding on what I am happy doing and what I want to do for me was a big decision as I placed very well for my show but Hey who knows whats to come so just always remember do whats best for YOU who cares what social media and every1 else is doing I have put some changes into my life . Scary yes but very happy with how things working out . Enjoying life and making sure im always Happy and Healthy #behappy  #bulk  #lean  #fitfam  #fitlife  #strength  #happinesscomesfromwithin  #pcos  #learning  #journeytobelieveinmyself  #believeinyourself  #believetoachieve  #focus  #dedication  #bodyconfidence  #changes  #chances  #challenges  #volunteer  #house  #lifechanges  #work  #bicep  #smiles  #blonde  #feelthefearanddoitanyway  #innerpeace  #flexibledieting  #healthyliving 
@fitbodyfusion #fitcouple @gregdebernard & @jamidebernard  aka mama & papa 🐻... doing our Saturday shoulder BLAST!!! 💥 Tag me & FBF in your #fitcouple or #fitfamily pics so we can celebrate you! 🎉 . .
Oh & checkout the new fitbody fusion @lala_lee_leggings coming to the web store soon!!!
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Learn more today by clicking the link in our bio--> @fitbodyfusion
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Questions?
📫info@fitbodyfusion.com
🌎fitbodyfusion.com

#FitBodyFusion #TeamFitBodyFusion #IIFYM  #FlexibleDieting

#fitover45
#fitover40
#JDB
#macrocoach
@fitbodyfusion #fitcouple  @gregdebernard & @jamidebernard aka mama & papa 🐻... doing our Saturday shoulder BLAST!!! 💥 Tag me & FBF in your #fitcouple  or #fitfamily  pics so we can celebrate you! 🎉 . . Oh & checkout the new fitbody fusion @lala_lee_leggings coming to the web store soon!!! . Learn more today by clicking the link in our bio--> @fitbodyfusion . Questions? 📫info@fitbodyfusion.com 🌎fitbodyfusion.com #FitBodyFusion  #TeamFitBodyFusion  #IIFYM  #FlexibleDieting  #fitover45  #fitover40  #JDB  #macrocoach 
#transformationtuesday 
12 pounds down and a whole new insight on her nutrition. Lori came to me wanting to take a handle of her nutrition and start making healthy choices to take steps towards her goals. We started on a meal plan that still incorporated #flexibledieting , and now have transitioned fully tracking her own macros enjoying the freedom of picking her own food choices that fit her macros and fuel her goals. With accountability from our weekly check ins, she is in arms reach of her weight loss goal. In addition to setting some high standards for herself in achieving goals for next year. So beyond proud of you Lori!! #teamhexx #iifym #transformation
#transformationtuesday  12 pounds down and a whole new insight on her nutrition. Lori came to me wanting to take a handle of her nutrition and start making healthy choices to take steps towards her goals. We started on a meal plan that still incorporated #flexibledieting  , and now have transitioned fully tracking her own macros enjoying the freedom of picking her own food choices that fit her macros and fuel her goals. With accountability from our weekly check ins, she is in arms reach of her weight loss goal. In addition to setting some high standards for herself in achieving goals for next year. So beyond proud of you Lori!! #teamhexx  #iifym  #transformation 
#mercsmeals -Getting the day started with some Trader Joe's Oats and Flax, Smooth Natural Peanut butter and Nutria Bio Chocolate Grass Fed Whey Protein! #carbs #protein #fats #eatingclean #nutrition #delicious #flexibledieting #eatcleantraindirty
Spuntino di oggi:
🌱 Bastoncini di crusca, farro integrale soffiato, yogurt greco 0%, burro di mandorle!😋
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#break #breaktime #fitbreak #healty #healtyfood #foodpic #foodphotography #food #gym #gymlife #iifym #flexiblediet #flexibledieting #diarioalimentare #bodybuildingmotivation #body #bodytransformation #bodybuildingmotivation
COSTA RICA DONE 🇨🇷 Its been a blast, iv seen things iv never thought id see!! Iv eaten and drank like a king and relaxed and done nothing and met some great people!

Fly home today back to reality!! Best start prepping and planning for the next one!!
#costatica #holiday #instatravel #instadaily #vacation
COSTA RICA DONE 🇨🇷 Its been a blast, iv seen things iv never thought id see!! Iv eaten and drank like a king and relaxed and done nothing and met some great people! Fly home today back to reality!! Best start prepping and planning for the next one!! #costatica  #holiday  #instatravel  #instadaily  #vacation 
This is my mission:  to guide you to choose love, no matter what, so that you can turn all obstacles into opportunities for spiritual growth. 🙏🏻💕 The key to trusting in the Universe's plan is to let go of all outcomes. When we get hung up about how something "should" turn out, then we disconnect with the flow of universal guidance. 
The energy behind a "should" mentality is controlling and manipulating. The Universe does not align with that energy. Therefore, we cut off communication and receptivity. 
It's when we let go of the outcome that we open up our perceptual worldview and allow ourselves to be led. 😘🌈🤸🏻‍♀️🌟
This is my mission: to guide you to choose love, no matter what, so that you can turn all obstacles into opportunities for spiritual growth. 🙏🏻💕 The key to trusting in the Universe's plan is to let go of all outcomes. When we get hung up about how something "should" turn out, then we disconnect with the flow of universal guidance. The energy behind a "should" mentality is controlling and manipulating. The Universe does not align with that energy. Therefore, we cut off communication and receptivity. It's when we let go of the outcome that we open up our perceptual worldview and allow ourselves to be led. 😘🌈🤸🏻‍♀️🌟
The New York cheesecake flavour Kit Kat chunky is everything 😍😍😍
The New York cheesecake flavour Kit Kat chunky is everything 😍😍😍
When my clients ask me if they can include chocolate in their diet when on a cut, I say "ummmm hell yes!" If they asked me "can I eat as much of it as I want?", I'd say "ummmm hell no!" This beautiful find today is an 80g bar of Dark orange chocolate called Heidi and for half of the bar (40g, which is 5 large squares) it is only 200kcals! Why would you cut chocolate or your naughty treats out of your diet for "a couple of weeks" when you know that you're going to go insane and end up binging on ridiculous amounts? Instead, track that stuff in! All in moderation guys... 200kcals is not that much of my day and I am now smiley and not a miserable cow and I'm in control of my nutrition 🙋🏼🍫 #winning #diet #nutrition #chocolateaddict #tracktracktrack #caloriescount #weightloss #flexibledieting #besmartnotmiserable
When my clients ask me if they can include chocolate in their diet when on a cut, I say "ummmm hell yes!" If they asked me "can I eat as much of it as I want?", I'd say "ummmm hell no!" This beautiful find today is an 80g bar of Dark orange chocolate called Heidi and for half of the bar (40g, which is 5 large squares) it is only 200kcals! Why would you cut chocolate or your naughty treats out of your diet for "a couple of weeks" when you know that you're going to go insane and end up binging on ridiculous amounts? Instead, track that stuff in! All in moderation guys... 200kcals is not that much of my day and I am now smiley and not a miserable cow and I'm in control of my nutrition 🙋🏼🍫 #winning  #diet  #nutrition  #chocolateaddict  #tracktracktrack  #caloriescount  #weightloss  #flexibledieting  #besmartnotmiserable 
This past weekend, I was able to spend time with my parents whom I haven't seen in 6 months. For the past 4 years, that's all I've ever wanted for my birthday, and I'm blessed each year that they travel 10 hours just to make my wish come true. Turning 28 not only  made me appreciate life more, but appreciate the time I get to spend with those who are still in my life. Don't forget, a persons greatest emotional need is to feel appreciated. It's important to always show appreciation, because what's taken for granted will eventually be taken away. Then, you end up missing most what you least appreciated 💋
▪️▪️▪️▪️▪️▪️▪️▪️▪️
#appreciate #fitspiration #workoutinspiration #girlswithmuscle #girlswholift #flexibledieting #igfit #igfitspo #igfitfam #igfitness #igfitchick #fitspo #fitness #fitlife #fitgirl #bodybuilder #bodybuilding #bodybuildingnation #npc #npcbikini #npcbikiniprep #goodlife #godisgood #mylife #compprep #curves #wildhairdontcare
This past weekend, I was able to spend time with my parents whom I haven't seen in 6 months. For the past 4 years, that's all I've ever wanted for my birthday, and I'm blessed each year that they travel 10 hours just to make my wish come true. Turning 28 not only made me appreciate life more, but appreciate the time I get to spend with those who are still in my life. Don't forget, a persons greatest emotional need is to feel appreciated. It's important to always show appreciation, because what's taken for granted will eventually be taken away. Then, you end up missing most what you least appreciated 💋 ▪️▪️▪️▪️▪️▪️▪️▪️▪️ #appreciate  #fitspiration  #workoutinspiration  #girlswithmuscle  #girlswholift  #flexibledieting  #igfit  #igfitspo  #igfitfam  #igfitness  #igfitchick  #fitspo  #fitness  #fitlife  #fitgirl  #bodybuilder  #bodybuilding  #bodybuildingnation  #npc  #npcbikini  #npcbikiniprep  #goodlife  #godisgood  #mylife  #compprep  #curves  #wildhairdontcare 
The number 1 argument I hear about eating within your means is that people love food too much.  I was born of the love of food. Molded by it. Why, I didn't see my abs til I was already a man. Thus let me introduce my UNDER 500 CALORIE BREAKFAST!
💥🔥💥🔥💥🔥💥🔥💥🔥💥
🛑Smokey BBQ chicken omelette, rosemary, olive oil, and garlic pepperoni pizza, and jell-O breakfast?🛑
💥💥💥💥💥💥
482 calories
64 g protein
44 g carbs
5 g fat
That's less fat than 1 egg!
🙌🙌🙌
Learn to diet like my estimated time of arrival at a family BBQ. Flexible. 👌
7 weeks to IPE worlds.
#iifym #macros #reversedieting #reversediet #fitfam #fitness #flexibledieting #bodypositive #nutrition #health #food #foodporn #ifitfitsyourmacros #highprotein #protein #recipe #lowcarb #feedfeed #goodeats #realsimple #photooftheday #picoftheday #nutrition #abs #gym #work #workhard #fatloss #muscle #bodybuilding #photooftheday #picoftheday
The number 1 argument I hear about eating within your means is that people love food too much. I was born of the love of food. Molded by it. Why, I didn't see my abs til I was already a man. Thus let me introduce my UNDER 500 CALORIE BREAKFAST! 💥🔥💥🔥💥🔥💥🔥💥🔥💥 🛑Smokey BBQ chicken omelette, rosemary, olive oil, and garlic pepperoni pizza, and jell-O breakfast?🛑 💥💥💥💥💥💥 482 calories 64 g protein 44 g carbs 5 g fat That's less fat than 1 egg! 🙌🙌🙌 Learn to diet like my estimated time of arrival at a family BBQ. Flexible. 👌 7 weeks to IPE worlds. #iifym  #macros  #reversedieting  #reversediet  #fitfam  #fitness  #flexibledieting  #bodypositive  #nutrition  #health  #food  #foodporn  #ifitfitsyourmacros  #highprotein  #protein  #recipe  #lowcarb  #feedfeed  #goodeats  #realsimple  #photooftheday  #picoftheday  #nutrition  #abs  #gym  #work  #workhard  #fatloss  #muscle  #bodybuilding  #photooftheday  #picoftheday 
I’m 2 1/2 weeks out of my first show and after being on prep for close to 7 months I’m going to give every last bit of energy into the remaining days. Prep has been challenging, rewarding and exhausting. I’ve pushed myself physically and mentally. I can say without a doubt that my transformation has changed my entire being. #transformationtuesday
I’m 2 1/2 weeks out of my first show and after being on prep for close to 7 months I’m going to give every last bit of energy into the remaining days. Prep has been challenging, rewarding and exhausting. I’ve pushed myself physically and mentally. I can say without a doubt that my transformation has changed my entire being. #transformationtuesday 
Low weigh-in days are the best kind of days!! Not a huge drop, but I’ll take it! Even the smallest amount of weight-loss is progress and that means you’re moving forward!! #keepgoing #lowweighinalert 
#iifym
#flexibledieting
#fitness
#gym
#eatclean
#fitspo
#weightlossjourney
#weightlosstransformation
#workout
#mealprep
#fatloss
#jessegetsfit
#exercise
#inspire
#weightloss
#fitfam
#midwestfitfam
#transformation
#weightlossinspiration
#health
#healthylife
Low weigh-in days are the best kind of days!! Not a huge drop, but I’ll take it! Even the smallest amount of weight-loss is progress and that means you’re moving forward!! #keepgoing  #lowweighinalert  #iifym  #flexibledieting  #fitness  #gym  #eatclean  #fitspo  #weightlossjourney  #weightlosstransformation  #workout  #mealprep  #fatloss  #jessegetsfit  #exercise  #inspire  #weightloss  #fitfam  #midwestfitfam  #transformation  #weightlossinspiration  #health  #healthylife 
I've been going for these grilled chicken sandwiches lately, they're a perfect portion for me. There is no perfect macro or calorie count for a day so I know if I eat approximately 30g protein, 30-50g carbs, and 5-15g fat, I can't go wrong. Four to seven times per day depending on how active or hungry I am and I'm going to end up with a reasonable number of calories even without having to count. Most importantly... I feel good. #fitfam #fitnessmotivation #fitnessinspiration #fitspo #fitpregnancy #fitmama #fitmom #fitmum #healthypregnancy #healthymama #healthychoices #girlswholift #girlswithmuscle #iifym #iifymgirls #iifymwomen #healthyhabits #firsttrimester #mealplan #protein #health #healthy #exercise #paleopregnancy #macros #strongnotskinny #chickfila #reversediet  #flexibledieting #11weekspregnant
I've been going for these grilled chicken sandwiches lately, they're a perfect portion for me. There is no perfect macro or calorie count for a day so I know if I eat approximately 30g protein, 30-50g carbs, and 5-15g fat, I can't go wrong. Four to seven times per day depending on how active or hungry I am and I'm going to end up with a reasonable number of calories even without having to count. Most importantly... I feel good. #fitfam  #fitnessmotivation  #fitnessinspiration  #fitspo  #fitpregnancy  #fitmama  #fitmom  #fitmum  #healthypregnancy  #healthymama  #healthychoices  #girlswholift  #girlswithmuscle  #iifym  #iifymgirls  #iifymwomen  #healthyhabits  #firsttrimester  #mealplan  #protein  #health  #healthy  #exercise  #paleopregnancy  #macros  #strongnotskinny  #chickfila  #reversediet  #flexibledieting  #11weekspregnant 
Morning birfday shenanigans // dad got him his donut & Dutch #my4poundmiracle #mygordo
Scroll➡️➡️➡️ to read this amazing Client's🙋🏻 testimonial. It's an honor to work with people like Christina on a daily basis. People ask me how I've able to count macros for so long 📆and I always respond by saying 💗this group💗! These women are #inspiring✨! Christina lost ⬇️25lbs⬇️ in 12 weeks and she's been championing👏🏻 us along the whole time. Thank you for showing us hard work pays off, Christina!! 👊🏻👊🏻👊🏻
Instructional emails for our October 🎃 group begin going out tomorrow. We still have a few spots available! Email stayfitmom.com@gmail.com to register!
Scroll➡️➡️➡️ to read this amazing Client's🙋🏻 testimonial. It's an honor to work with people like Christina on a daily basis. People ask me how I've able to count macros for so long 📆and I always respond by saying 💗this group💗! These women are #inspiring ✨! Christina lost ⬇️25lbs⬇️ in 12 weeks and she's been championing👏🏻 us along the whole time. Thank you for showing us hard work pays off, Christina!! 👊🏻👊🏻👊🏻 Instructional emails for our October 🎃 group begin going out tomorrow. We still have a few spots available! Email stayfitmom.com@gmail.com to register!
Still pretending I'm in Mexico 😅
I'm about out of my @usnuk vanilla low carb protein now 😪 time for a fresh tub🍼🍼🍼
Still pretending I'm in Mexico 😅 I'm about out of my @usnuk vanilla low carb protein now 😪 time for a fresh tub🍼🍼🍼
Me pediram a receitinha do GRÃO DE BICO cozido que fazemos aqui em casa, é super simples então anota aí ✏️💛 o grão de bico é uma leguminosa (da família do feijão) riquissimo em proteínas e #slowcarbs, ou seja, carbo complexo, de baixo índice glicêmico e fonte de fibras e muitos nutrientes 😍
-1 xíc de grão de bico
- 1 cebola picada
- Azeite de oliva - temperos à gosto 🍽Deixar os grãos de molho por 24 horas. Descarte a água, transfira p/ uma panela e cubra os grãos com água filtrada, deixe cozinhar por 40 minutos até secar e ficar al dente. Em outra panela, refogue a cebola no azeite de oliva, acrescente o grão de bico e os temperos: salsinha, cebolinha, sal rosa, açafrão, pimenta do reino e curry! Deixe refogar um pouco e voilá! 
#saude #saudavel #nutricao #nutrition #nutricaofuncional #nutricionista #nutrivibes  #curitibafit #curitibacool #lchf #lowcarbcwb #lowcarbbrasil #paleo #whole30 #flexibledieting  #healthyfood #healthylife  #foco #fit #comidadeverdade #eatclean #tips4life #semgluten #semlactose #dairyfree #glutenfree  #receitasfit #vegan #vegetariano
Me pediram a receitinha do GRÃO DE BICO cozido que fazemos aqui em casa, é super simples então anota aí ✏️💛 o grão de bico é uma leguminosa (da família do feijão) riquissimo em proteínas e #slowcarbs , ou seja, carbo complexo, de baixo índice glicêmico e fonte de fibras e muitos nutrientes 😍 -1 xíc de grão de bico - 1 cebola picada - Azeite de oliva - temperos à gosto 🍽Deixar os grãos de molho por 24 horas. Descarte a água, transfira p/ uma panela e cubra os grãos com água filtrada, deixe cozinhar por 40 minutos até secar e ficar al dente. Em outra panela, refogue a cebola no azeite de oliva, acrescente o grão de bico e os temperos: salsinha, cebolinha, sal rosa, açafrão, pimenta do reino e curry! Deixe refogar um pouco e voilá! #saude  #saudavel  #nutricao  #nutrition  #nutricaofuncional  #nutricionista  #nutrivibes  #curitibafit  #curitibacool  #lchf  #lowcarbcwb  #lowcarbbrasil  #paleo  #whole30  #flexibledieting  #healthyfood  #healthylife  #foco  #fit  #comidadeverdade  #eatclean  #tips4life  #semgluten  #semlactose  #dairyfree  #glutenfree  #receitasfit  #vegan  #vegetariano 
Here are some fall essentials that you MUST add to your next #traderjoes shopping trip! 
1️⃣ Pumpkin rolls are my FAVORITE pumpkin item at TJ's 
2️⃣ @rxbar knocked it out of the park with their Limited-edition pumpkin spice bar. I am headed to stock up on more this week! 
3️⃣pumpkin butter- I want to swim in a pool of this stuff!! Sub for pancake syrup!
4️⃣ both of these mixes are 👌🏼 go ahead and pick up the pumpkin bread mix while you're at it! 
5️⃣ Apple cider jam! It's very sweet, but delicious! I love it spread on a rice cake or piece of toast with Almond buttah.
6️⃣ this vanilla pumpkin candle did not disappoint! 
7️⃣ Apple Cider Caramels in a cute little box?! Yes. These are the perfect fall break teacher gift!
8️⃣ curried carrot dip! It's new to the hummus section. I haven't tried it yet, but it sitting in my fridge waiting to be devoured!
9️⃣Delicata squash. My love for the squash is insane. It has lower carbs than butternut squash and is more satisfying to me! 🔟 I'll take chocolate and pb in any form, any day!
Here are some fall essentials that you MUST add to your next #traderjoes  shopping trip! 1️⃣ Pumpkin rolls are my FAVORITE pumpkin item at TJ's 2️⃣ @rxbar knocked it out of the park with their Limited-edition pumpkin spice bar. I am headed to stock up on more this week! 3️⃣pumpkin butter- I want to swim in a pool of this stuff!! Sub for pancake syrup! 4️⃣ both of these mixes are 👌🏼 go ahead and pick up the pumpkin bread mix while you're at it! 5️⃣ Apple cider jam! It's very sweet, but delicious! I love it spread on a rice cake or piece of toast with Almond buttah. 6️⃣ this vanilla pumpkin candle did not disappoint! 7️⃣ Apple Cider Caramels in a cute little box?! Yes. These are the perfect fall break teacher gift! 8️⃣ curried carrot dip! It's new to the hummus section. I haven't tried it yet, but it sitting in my fridge waiting to be devoured! 9️⃣Delicata squash. My love for the squash is insane. It has lower carbs than butternut squash and is more satisfying to me! 🔟 I'll take chocolate and pb in any form, any day!
Relax and trust the timing of your life. I know it is easier said than done! Being patient and understanding why certain things happen at certain times is one of the hardest things to learn. Stay focused and have faith that everything will fall into place soon. 🙌🏼🙏🏼
Relax and trust the timing of your life. I know it is easier said than done! Being patient and understanding why certain things happen at certain times is one of the hardest things to learn. Stay focused and have faith that everything will fall into place soon. 🙌🏼🙏🏼
I ate some protein at home before we went out to @tomandchee. You can actually get some very healthy meals there but I knew I would want a good old grilled cheese and not complicate with a chicken breast or anything like that 😉🍗🧀. Actually I could have just ordered a chicken with salad as a side... next time! This place is awesome because you can order half a sandwich (or have a husband who orders three kinds and doesn't mind you taking some 😂). Hands down the best grilled cheese place I've ever been. #fitfam #fitnessmotivation #fitnessinspiration #fitspo #fitpregnancy #fitmama #fitmom #fitmum #healthypregnancy #healthymama #healthychoices #girlswholift #girlswithmuscle #iifym #iifymgirls #iifymwomen #healthyhabits #firsttrimester #mealplan #protein #health #healthy #exercise #paleopregnancy #macros #strongnotskinny #tomandchee #reversediet #reversedieting #flexibledieting
I ate some protein at home before we went out to @tomandchee. You can actually get some very healthy meals there but I knew I would want a good old grilled cheese and not complicate with a chicken breast or anything like that 😉🍗🧀. Actually I could have just ordered a chicken with salad as a side... next time! This place is awesome because you can order half a sandwich (or have a husband who orders three kinds and doesn't mind you taking some 😂). Hands down the best grilled cheese place I've ever been. #fitfam  #fitnessmotivation  #fitnessinspiration  #fitspo  #fitpregnancy  #fitmama  #fitmom  #fitmum  #healthypregnancy  #healthymama  #healthychoices  #girlswholift  #girlswithmuscle  #iifym  #iifymgirls  #iifymwomen  #healthyhabits  #firsttrimester  #mealplan  #protein  #health  #healthy  #exercise  #paleopregnancy  #macros  #strongnotskinny  #tomandchee  #reversediet  #reversedieting  #flexibledieting 
Butternut squash is the 🙌💪🍠. I must be really feeling better because nutritious foods (ok nutritious carbs 😂) are starting to look appealing again. Lean proteins... those are another story 🙃🙅😭. Maybe this baby will get more vitamins than just what comes in those prenatal capsules I take daily 😉. #fitfam #fitnessmotivation #fitnessinspiration #fitspo #fitpregnancy #fitmama #fitmom #fitmum #healthypregnancy #healthymama #healthychoices #girlswholift #girlswithmuscle #iifym #iifymgirls #iifymwomen #healthyhabits #firsttrimester #11weekspregnant #workoutmotivation #health #healthy #firsttrimester #paleo #lululemon #strongnotskinny #paleopregnancy #reversediet #reversedieting #flexibledieting #healthycooking
Butternut squash is the 🙌💪🍠. I must be really feeling better because nutritious foods (ok nutritious carbs 😂) are starting to look appealing again. Lean proteins... those are another story 🙃🙅😭. Maybe this baby will get more vitamins than just what comes in those prenatal capsules I take daily 😉. #fitfam  #fitnessmotivation  #fitnessinspiration  #fitspo  #fitpregnancy  #fitmama  #fitmom  #fitmum  #healthypregnancy  #healthymama  #healthychoices  #girlswholift  #girlswithmuscle  #iifym  #iifymgirls  #iifymwomen  #healthyhabits  #firsttrimester  #11weekspregnant  #workoutmotivation  #health  #healthy  #firsttrimester  #paleo  #lululemon  #strongnotskinny  #paleopregnancy  #reversediet  #reversedieting  #flexibledieting  #healthycooking 
Comment bien manger au bureau ? 
Si vous avez comme moi la possibilité de manger dans un self vous savez que tous les jours vous êtes confronté à des tentations de fou : pizza , pâtes en sauce , dessert hyper volumineux , le tout pour vraiment pas chère . Difficile de faire alors les bons choix .

Personnellement je reste sur la même composition peut importe les tentations qui ne me déçois jamais :

À l'oeil :
400gr fromage blanc 0%
1 pot de compote 
500gr de légumes 
80gr de féculent cru 
1 cuillère à soupe d'huile d'olive 
Sel, poivre 
Macros : 50P/134G/22L
.
Forcément y'a des jours où sans le faire exprès je vais avoir plus ou moins que ces quantités mais je sais que ce sont des détails qui ne vont pas me ralentir et certainement pas casser mon déficit calorique !
.
Le secret c'est de miser sur le volume on a bien 1kg de nourriture et on ne dépasse pas les 1000 calories et bordel je kiff 😍. #basics
➖➖➖➖➖➖➖ #power #powerlifting #fitness  #musculation #gym #workout  #motivation #sport #iifym #flexibledieting #flexitarien #fitfam #instafood #fitfrenchies #fitnessfood #gains #foodaddict  #foodgasm #foodstagram #instadiet #fitmen #eatclean #healthyfood #yummy
Comment bien manger au bureau ? Si vous avez comme moi la possibilité de manger dans un self vous savez que tous les jours vous êtes confronté à des tentations de fou : pizza , pâtes en sauce , dessert hyper volumineux , le tout pour vraiment pas chère . Difficile de faire alors les bons choix . Personnellement je reste sur la même composition peut importe les tentations qui ne me déçois jamais : À l'oeil : 400gr fromage blanc 0% 1 pot de compote 500gr de légumes 80gr de féculent cru 1 cuillère à soupe d'huile d'olive Sel, poivre Macros : 50P/134G/22L . Forcément y'a des jours où sans le faire exprès je vais avoir plus ou moins que ces quantités mais je sais que ce sont des détails qui ne vont pas me ralentir et certainement pas casser mon déficit calorique ! . Le secret c'est de miser sur le volume on a bien 1kg de nourriture et on ne dépasse pas les 1000 calories et bordel je kiff 😍. #basics  ➖➖➖➖➖➖➖ #power  #powerlifting  #fitness   #musculation  #gym  #workout   #motivation  #sport  #iifym  #flexibledieting  #flexitarien  #fitfam  #instafood  #fitfrenchies  #fitnessfood  #gains  #foodaddict   #foodgasm  #foodstagram  #instadiet  #fitmen  #eatclean  #healthyfood  #yummy 
Sealrows 😝💪💪 eine der geilsten Rückenübungen finde ich 👌👌
#bodybuilding #beastmode #dedicated #aesthetics #iifym #flexibledieting #Bulk #fit #Fitness #muscle #Sixpack #Abs #gym #gymshark #bodyengineers #smilodox