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Rainbow Popcorn!🌈🍿
The coolest thing I've seen today :)
@caloriestutor .
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🌈🍿 Glass Gem Kernels 💎 💎 
Each little Glass Gem kernel pops into its own mutil coloured popcorn. The taste is the same as normal yellow popcorn but they are very pretty.
Grown by @samandwildvioletgarden
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#healthgoals#fitgirlsnl#greensmoothies#vegitarian#eatarainbow#colorfulfood#fitanddutch#veggielover#healthbenefits#healthyjourney #drinkmorewater#healthygut#drinkyourgreens#gettinglean#healthyandfit#healthliving#journeytofit#healthyyou#rawjuice #healthyliving#vegetarian#healthylife#paleo#fitfood#veggies#eathealthy#cleaneats
Rainbow Popcorn!🌈🍿 The coolest thing I've seen today :) @caloriestutor . . 🌈🍿 Glass Gem Kernels 💎 💎 Each little Glass Gem kernel pops into its own mutil coloured popcorn. The taste is the same as normal yellow popcorn but they are very pretty. Grown by @samandwildvioletgarden . . . . . #healthgoals #fitgirlsnl #greensmoothies #vegitarian #eatarainbow #colorfulfood #fitanddutch #veggielover #healthbenefits #healthyjourney  #drinkmorewater #healthygut #drinkyourgreens #gettinglean #healthyandfit #healthliving #journeytofit #healthyyou #rawjuice  #healthyliving #vegetarian #healthylife #paleo #fitfood #veggies #eathealthy #cleaneats 
I feel like for so much of my time lifting (5 years) and especially past the beginner stage I've just been spinning my wheels
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Building muscle and strength, which go hand in hand, really isn't fancy. It's not some never before seen exercise or magical lifting tempo that gets results. It's day in and day out consistency and progression and sticking to ONE PROGRAM. I can't stress that enough. Mainly due to being an immature lifter I've always been the one to bounce around way too much
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As we know mechanical tension is a major contributor in muscle growth and I'd say I haven't gotten stronger in the last 6 months. I actually probably got weaker
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I thought that the approach to just all out overkill was the best way to grow and it's just not the case for a natural lifter. I took the approach that weight didn't matter, I tried to do too perfect of form, little to no weight, short rest times, and insane volume basically just searching for the most exertion possible
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Maybe that works for some but It didn't work for me. My next step is to take this new approach to training that I never have before and I'm going to document the whole thing. Think of it as a little experiment and the 2 sides is the overkill insane volume, 7 days a week in the gym approach vs a much more calculated approach
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Here is day 1, barbell back squats 205 for 4 sets of 10 nothing fancy..
This was followed by:
Stiff leg deadlifts 4x10 (50lbs)
Lying leg curls 3x12 (100lbs)
Seated calf raise 3x12 (70lbs)
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And I will say this after the first day.. Putting the quality into each set and having way more energy to do so with lowered volume gave me one of the most EFFICIENT workouts
I feel like for so much of my time lifting (5 years) and especially past the beginner stage I've just been spinning my wheels - Building muscle and strength, which go hand in hand, really isn't fancy. It's not some never before seen exercise or magical lifting tempo that gets results. It's day in and day out consistency and progression and sticking to ONE PROGRAM. I can't stress that enough. Mainly due to being an immature lifter I've always been the one to bounce around way too much - As we know mechanical tension is a major contributor in muscle growth and I'd say I haven't gotten stronger in the last 6 months. I actually probably got weaker - I thought that the approach to just all out overkill was the best way to grow and it's just not the case for a natural lifter. I took the approach that weight didn't matter, I tried to do too perfect of form, little to no weight, short rest times, and insane volume basically just searching for the most exertion possible - Maybe that works for some but It didn't work for me. My next step is to take this new approach to training that I never have before and I'm going to document the whole thing. Think of it as a little experiment and the 2 sides is the overkill insane volume, 7 days a week in the gym approach vs a much more calculated approach - Here is day 1, barbell back squats 205 for 4 sets of 10 nothing fancy.. This was followed by: Stiff leg deadlifts 4x10 (50lbs) Lying leg curls 3x12 (100lbs) Seated calf raise 3x12 (70lbs) - And I will say this after the first day.. Putting the quality into each set and having way more energy to do so with lowered volume gave me one of the most EFFICIENT workouts
Anyone have a bandaid for all these cuts? 🤣🤣🤣🤣🤷🏻‍♀️ #Lmao. This was today. #gettinglean #potd #fortheholidays #makesnosense #ohwell #nosweatnogain #6pack #illfeelbetterabouteatingallthefood #mindsetiseverything #perspective #blackstonelabs #athlete #backonmybullshit #canthelpit #fit #fitfam
I love lift ❤ 
This is the last work week of my program and I hit 150x6 squat! With perfect form! And 90x6 bench. Excited to test in 2 weeks!!!
I love lift ❤ This is the last work week of my program and I hit 150x6 squat! With perfect form! And 90x6 bench. Excited to test in 2 weeks!!!
Pretty in red 🍑❤
@betsyalvarezz
Pretty in red 🍑❤ @betsyalvarezz
Eating healthy doesn't mean starving and depriving yourself!
In fact, starving yourself may even lead to binging later on. You can still eat well and be fully satisfied!
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Here's an example of one of my meals:
Healthy fats: egg yolks, salmon
Good carbs: Baked sweet potato
Protein: Eggs and salmon
Veggies: raw parsley, steamed bok choy and Chinese broccoli
Fermented food: kimchi
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Follow us (@nutritionadviser ) for the best daily health tips 💪
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📸 All credits to respective owner(s) // @gigi_hnn @fitchickscook
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#drinkmorewater#healthygut#drinkyourgreens#gettinglean#healthyandfit#healthliving#journeytofit#healthyyou#rawjuice #healthyliving#vegetarian#healthylife#paleo#fitfood#veggies#eathealthy#cleaneats
Eating healthy doesn't mean starving and depriving yourself! In fact, starving yourself may even lead to binging later on. You can still eat well and be fully satisfied! ⠀ Here's an example of one of my meals: Healthy fats: egg yolks, salmon Good carbs: Baked sweet potato Protein: Eggs and salmon Veggies: raw parsley, steamed bok choy and Chinese broccoli Fermented food: kimchi . . Follow us (@nutritionadviser ) for the best daily health tips 💪 . . . 📸 All credits to respective owner(s) // @gigi_hnn @fitchickscook . . . . . . . . . #drinkmorewater #healthygut #drinkyourgreens #gettinglean #healthyandfit #healthliving #journeytofit #healthyyou #rawjuice  #healthyliving #vegetarian #healthylife #paleo #fitfood #veggies #eathealthy #cleaneats 
IS A CALORIE A CALORIE? ⠀
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Yes, if 1600kcal is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀
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However foods offer us more than just calories. Traditionally 'healthy foods' tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀
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Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀
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FINDING YOUR BALANCE: ⠀
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Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀
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Filling foods ✅
High protein ✅
Fruit and veg ✅
Oily fish/fats ✅
Foods you enjoy ✅
A way of eating you can sustain ✅ ⠀
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This may mean swapping in a 250kcal chocolate bar in place of yogurt and fruit. In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier - but slightly happier! Choose the diet that helps you maintain a calorie deficit for the length of time required to lose weight, happily and healthily. ⠀
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Amazing post here by @danprice_639pt ⠀
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#healthgoals#fitgirlsnl#greensmoothies#vegitarian#eatarainbow#colorfulfood#fitanddutch#veggielover#healthbenefits#healthyjourney #drinkmorewater#healthygut#drinkyourgreens#gettinglean#healthyandfit#healthliving#journeytofit#healthyyou#rawjuice #healthyliving#vegetarian#healthylife#paleo#fitfood#veggies#eathealthy#cleaneats
IS A CALORIE A CALORIE? ⠀ ⠀ Yes, if 1600kcal is an appropriate target for your weight loss goal, then sticking to either of these diets would bring results. ⚖️ ⠀ ⠀ However foods offer us more than just calories. Traditionally 'healthy foods' tend to be advantageous for weight loss because they are more voluminous per kcal, more filling and more micro dense. All of this creates a healthier, less hungry environment, which makes sticking to the diet more possible. 🥕 ⠀ ⠀ Trying to eat 1600kcal of processed foods will likely result in far less filling, less voluminous food and poor micro density. Feeling sluggish and very hungry is not a great way to go about losing weight and will almost certainly lead to overconsumption or going off track. 🍪 ⠀ ⠀ FINDING YOUR BALANCE: ⠀ ⠀ Both diets above have draw backs, there should always be an element of balance. Depriving yourself of all the foods you like and force feeding kale is a good way to get sick of dieting and give up entirely. If we understand that a calorie deficit is the physiological mechanism of weight loss, we can start to look at the practical methods that best help YOU achieve this: ⠀ ⠀ Filling foods ✅ High protein ✅ Fruit and veg ✅ Oily fish/fats ✅ Foods you enjoy ✅ A way of eating you can sustain ✅ ⠀ ⠀ This may mean swapping in a 250kcal chocolate bar in place of yogurt and fruit. In the context of a micro dense, high protein, calorie matched diet, this swap will have zero affect on your weight loss goal, other than that you may be slightly hungrier - but slightly happier! Choose the diet that helps you maintain a calorie deficit for the length of time required to lose weight, happily and healthily. ⠀ ⠀ ⠀ Amazing post here by @danprice_639pt ⠀ ⠀ #healthgoals #fitgirlsnl #greensmoothies #vegitarian #eatarainbow #colorfulfood #fitanddutch #veggielover #healthbenefits #healthyjourney  #drinkmorewater #healthygut #drinkyourgreens #gettinglean #healthyandfit #healthliving #journeytofit #healthyyou #rawjuice  #healthyliving #vegetarian #healthylife #paleo #fitfood #veggies #eathealthy #cleaneats 
Posing from previous video. That moment when you about to go into front lat spread!!!! Did a 4 week out contest prep diet in the offseason must say not too shabby!!!! Train now rest later........ @blackstonelabs_official @hollywoodfit15 @pjbraunfitness #blackstonelabs #Hollywoodfit #latspread  #frontlatspread #gettinglean #gettinggrainy #noreason #justraining #ifbb #pro #212 #npc #usa
Transformation Tuesday, 10% of this post is for attention the rest is to thank @jdanie1s_stayactive502 for motivating me to be come a vegetarian, 8 months now and @el_woods for teaching me all about intermittent fasting, 6 months. I’m not where I want to be but in the last 6 months have moved closer to it. Don’t believe all the bullshit you read about diet and nutrition because most of it is geared to sell, I still eat a lot of pizza and ice cream! #gettinglean #lean #leanup #vegitarian #fit #fitforlife #fitness #gym #gymmotivation #gymjunkie #healtyeating #healthyfood #healthylifestyle
Transformation Tuesday, 10% of this post is for attention the rest is to thank @jdanie1s_stayactive502 for motivating me to be come a vegetarian, 8 months now and @el_woods for teaching me all about intermittent fasting, 6 months. I’m not where I want to be but in the last 6 months have moved closer to it. Don’t believe all the bullshit you read about diet and nutrition because most of it is geared to sell, I still eat a lot of pizza and ice cream! #gettinglean  #lean  #leanup  #vegitarian  #fit  #fitforlife  #fitness  #gym  #gymmotivation  #gymjunkie  #healtyeating  #healthyfood  #healthylifestyle 
Beautiful tea after a Biceps & Back session 🏋 
Homemade cottage pie with @musclefooduk lean mince, sweet potatoes, carrots, chopped tomatoes, a tiny bit of gravy stock, green beans, half fat cheese & ciabatta. SO nice 🍽
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#protein #macros #healthyeating #myfitnesspal #fitbit #caloriecounting #gettinglean #girlsthatlift #strongnotskinny #healthylife #active #fitness #lifting #weights #musclebuilding #foodinspo #musclefooduk #caloriedeficit #healthy #foodinspo #healthydinner #dinnerinspo #yum #running #fitfam #proteinpancakes
Beautiful tea after a Biceps & Back session 🏋 Homemade cottage pie with @musclefooduk lean mince, sweet potatoes, carrots, chopped tomatoes, a tiny bit of gravy stock, green beans, half fat cheese & ciabatta. SO nice 🍽 . . #protein  #macros  #healthyeating  #myfitnesspal  #fitbit  #caloriecounting  #gettinglean  #girlsthatlift  #strongnotskinny  #healthylife  #active  #fitness  #lifting  #weights  #musclebuilding  #foodinspo  #musclefooduk  #caloriedeficit  #healthy  #foodinspo  #healthydinner  #dinnerinspo  #yum  #running  #fitfam  #proteinpancakes 
Not been on top form the last 3 days i wont lie! But drawn a line & straight back on it today 😊 protein pancakes for breakfast using @proteinworld slender blend pancake mix & syrup, poached eggs & bacon 🥞
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#protein #macros #healthyeating #myfitnesspal #fitbit #caloriecounting #gettinglean #girlsthatlift #strongnotskinny #healthylife #active #fitness #lifting #weights #musclebuilding #foodinspo #musclefooduk #caloriedeficit #healthy #foodinspo #healthydinner #dinnerinspo #yum #running #fitfam #proteinpancakes
Not been on top form the last 3 days i wont lie! But drawn a line & straight back on it today 😊 protein pancakes for breakfast using @proteinworld slender blend pancake mix & syrup, poached eggs & bacon 🥞 . . #protein  #macros  #healthyeating  #myfitnesspal  #fitbit  #caloriecounting  #gettinglean  #girlsthatlift  #strongnotskinny  #healthylife  #active  #fitness  #lifting  #weights  #musclebuilding  #foodinspo  #musclefooduk  #caloriedeficit  #healthy  #foodinspo  #healthydinner  #dinnerinspo  #yum  #running  #fitfam  #proteinpancakes 
Get it 👊
Get it 👊
F R E E  D E L I V E R Y❗🎅😁
F R E E D E L I V E R Y❗🎅😁
Vacuum Vs. Flexed 💪🏻
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Working on the vacuum. Still need to get leaner for it to pop more. Not he best at it, but in due time it will improve! 🙏🏻
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Which do you prefer?
Vacuum Vs. Flexed 💪🏻 - Working on the vacuum. Still need to get leaner for it to pop more. Not he best at it, but in due time it will improve! 🙏🏻 - Which do you prefer?
What a tuesday. Arms done sitting around 217 lbs. Grinding daily loving every minute.  Train now rest later!!!!! @blackstonelabs_official @pjbraunfitness @decedre @hollywoodfit15 #blackstonelabs #Hollywoodfit #latspread  #frontlatspread #gettinglean #gettinggrainy #noreason #justraining #ifbb #pro #212 #npc #usa
Yall think its a game? Its really not. 8lbs down for me just by detoxing, taking liquid multivitamins and 30 min workouts! Amazing!! Swipe ⬅️ #weightloss #wls #toptags  #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #blackgirlmagic #gettingfit #healthy #gettinglean #loveyourself #blackgirlsrock #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
Yall think its a game? Its really not. 8lbs down for me just by detoxing, taking liquid multivitamins and 30 min workouts! Amazing!! Swipe ⬅️ #weightloss  #wls  #toptags  #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #blackgirlmagic  #gettingfit  #healthy  #gettinglean  #loveyourself  #blackgirlsrock  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife 
Smashed training today with @fitnique_ 💪🏻 best training partner
Smashed training today with @fitnique_ 💪🏻 best training partner
Enough Sleep!!!! Who else feels that they never get enough sleep ? 🙋🙋🙋 I'm a big dreamer too ~ Some crazy dreams ! It used to worry me but not anymore 🌃🌌🌗 When I waken each morning I write them down because I believe that there is a reason why those thoughts are in our minds 💖 My dreams now no longer only exist as I sleep ~ I have a vision of where I want my life to go.... Whatever cards life deals you ~ you always have a choice! 💖 Sometimes the decisions you make, will in the moment, feel like the hardest thing you've ever had to do but if you trust in who you are then you must follow your heart ❤ Dream Big ! and go after what you want because this ain't no dress rehearsal & you're only getting this one chance !....Don't be afraid 💕 #trustyourself #followyourheart #makeyourdeamsyourreality #90daysssgraduate #joewicks #bodycoach #lucybee #eatingclean #gettinglean #leanin15 #healthyeating #fitspo #fitfoodie #slimmingworld #weightwatchers #bbg #kaylaitsines #weightloss #fatlossjourney
Enough Sleep!!!! Who else feels that they never get enough sleep ? 🙋🙋🙋 I'm a big dreamer too ~ Some crazy dreams ! It used to worry me but not anymore 🌃🌌🌗 When I waken each morning I write them down because I believe that there is a reason why those thoughts are in our minds 💖 My dreams now no longer only exist as I sleep ~ I have a vision of where I want my life to go.... Whatever cards life deals you ~ you always have a choice! 💖 Sometimes the decisions you make, will in the moment, feel like the hardest thing you've ever had to do but if you trust in who you are then you must follow your heart ❤ Dream Big ! and go after what you want because this ain't no dress rehearsal & you're only getting this one chance !....Don't be afraid 💕 #trustyourself  #followyourheart  #makeyourdeamsyourreality  #90daysssgraduate  #joewicks  #bodycoach  #lucybee  #eatingclean  #gettinglean  #leanin15  #healthyeating  #fitspo  #fitfoodie  #slimmingworld  #weightwatchers  #bbg  #kaylaitsines  #weightloss  #fatlossjourney 
STRETCHING
STRETCHING
Rep Deadlift Day 💥💥💥💥 2x12x200 Sumo and 2x8x215 block pulls 😀Need more food 😂 Everything actually felt great, really trying to focus on getting enough air and keeping my upper back straight. 😊🙌 #deadlifts #fallingbackinlove #backday #legday #deadlift #sumodeadlift #girlswhopowerlift #womenwholift #girlswholift #womenwhopowerlift #womenwithmuscle #girlswithmuscle #fitchick #fitthick #gettingstronger #gettinglean #follow #followforfollow #likeforlike #facesoflifting #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #thecube #CitizensGym
Rep Deadlift Day 💥💥💥💥 2x12x200 Sumo and 2x8x215 block pulls 😀Need more food 😂 Everything actually felt great, really trying to focus on getting enough air and keeping my upper back straight. 😊🙌 #deadlifts  #fallingbackinlove  #backday  #legday  #deadlift  #sumodeadlift  #girlswhopowerlift  #womenwholift  #girlswholift  #womenwhopowerlift  #womenwithmuscle  #girlswithmuscle  #fitchick  #fitthick  #gettingstronger  #gettinglean  #follow  #followforfollow  #likeforlike  #facesoflifting  #iam1stphorm  #1stphorm  #legionofboom  #wedothework  #1stphormathletesearch  #bethe1  #duespaid  #thecube  #CitizensGym 
LOSE WEIGHT FASTER & EASIER THAN EVER BEFORE
👉@weightloss_routines👈 SHOP SUPPLY
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❗️Improving your metabolism and suppressing your hunger will increase your body's ability to burn fat!
◾️Highly refined ingredients!
◾️Reduce Food Cravings!
◾️Increase Metabolism to Burn Fat!
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ORDER your supply today!
👉@weightloss_routines👈
👉@weightloss_routines👈
👉@weightloss_routines👈
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#wwgirl #gettinglean #irishfitness #lacfree #umdiariofitness #dietasaudavel #saudavelparasempre #fit4meteam #juntossomosmaisfit #saudavelcomcaradejaca #be_fit_in_portugal #heathylifestyle #endocrinologia #desafio5dias #weightwatchersmädels #fitpt #nutricaosaudavel #gastroplastia #wwtagebuch #longevidadesaudavel #sersaudável #percapeso #fitchoices #escrevendoumanovahistória #desafiovip #portugalfit #bypassgastrico #dukanete #geraçaosaude #weightwatchersmädel
LOSE WEIGHT FASTER & EASIER THAN EVER BEFORE 👉@weightloss_routines👈 SHOP SUPPLY . ❗️Improving your metabolism and suppressing your hunger will increase your body's ability to burn fat! ◾️Highly refined ingredients! ◾️Reduce Food Cravings! ◾️Increase Metabolism to Burn Fat! . ORDER your supply today! 👉@weightloss_routines👈 👉@weightloss_routines👈 👉@weightloss_routines👈 . . . #wwgirl  #gettinglean  #irishfitness  #lacfree  #umdiariofitness  #dietasaudavel  #saudavelparasempre  #fit4meteam  #juntossomosmaisfit  #saudavelcomcaradejaca  #be_fit_in_portugal  #heathylifestyle  #endocrinologia  #desafio5dias  #weightwatchersmädels  #fitpt  #nutricaosaudavel  #gastroplastia  #wwtagebuch  #longevidadesaudavel  #sersaudável  #percapeso  #fitchoices  #escrevendoumanovahistória  #desafiovip  #portugalfit  #bypassgastrico  #dukanete  #geraçaosaude  #weightwatchersmädel 
I've walked 5.5 miles today 😊😊😊 Which I'm so pleased with after Fridays meltdown 😣😩 Dinner is Chicken Sausages ~ Roasted Veg ~ Pasta & Sweet Chilli Sauce 🌿🌻🌻🌿 Hope you've all had a good day ! #backonit #frostyday #90daysssgraduate #joewicks #bodycoach #lucybee #eatingclean #gettinglean #leanin15 #healthyeating #fitfoodie #fitspo #foodporn #foodgasm #slimmingworld #weightwatchers #bbg #kaylaitsines #scottishslimmers #bbg #kaylaitsines #weightloss #fatlossjourney #tomsnutrition
I've walked 5.5 miles today 😊😊😊 Which I'm so pleased with after Fridays meltdown 😣😩 Dinner is Chicken Sausages ~ Roasted Veg ~ Pasta & Sweet Chilli Sauce 🌿🌻🌻🌿 Hope you've all had a good day ! #backonit  #frostyday  #90daysssgraduate  #joewicks  #bodycoach  #lucybee  #eatingclean  #gettinglean  #leanin15  #healthyeating  #fitfoodie  #fitspo  #foodporn  #foodgasm  #slimmingworld  #weightwatchers  #bbg  #kaylaitsines  #scottishslimmers  #bbg  #kaylaitsines  #weightloss  #fatlossjourney  #tomsnutrition 
Losing fat and improving health comes with real trade-offs that I want you to be aware of. If you're looking to achieve a healthy body fat range of 15-20% (men) or 25-30% (women) you will certainly benefit from improved health, energy and sleep and you'll find exercise easier and more enjoyable. However, this will require some thought and planning. .
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Eat slowly until you're satisfied at 60% of your meals. This means, at 60% of your meals, you should not feel full. .
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Include 1-2 palms of protein dense foods in 1-2 meals per day.
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Include 1-2 fists of vegetables in 1-2 meals per day. .
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Exercise 3-5 times per week, any activity at any intensity level. .
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Eat fewer desserts and processed foods.
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Drink fewer caloric beverages. .
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While you'll look good in this body fat range, you won't be super lean. Next Tuesday, I will share with you what it will take to get to 13-15% body fat (men) or 23-25% body fat (women).
Losing fat and improving health comes with real trade-offs that I want you to be aware of. If you're looking to achieve a healthy body fat range of 15-20% (men) or 25-30% (women) you will certainly benefit from improved health, energy and sleep and you'll find exercise easier and more enjoyable. However, this will require some thought and planning. . . Eat slowly until you're satisfied at 60% of your meals. This means, at 60% of your meals, you should not feel full. . . Include 1-2 palms of protein dense foods in 1-2 meals per day. . . Include 1-2 fists of vegetables in 1-2 meals per day. . . Exercise 3-5 times per week, any activity at any intensity level. . . Eat fewer desserts and processed foods. . . Drink fewer caloric beverages. . . While you'll look good in this body fat range, you won't be super lean. Next Tuesday, I will share with you what it will take to get to 13-15% body fat (men) or 23-25% body fat (women).
#Repost @pdickifit (@get_repost)
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#transformationtuesday 
Client testimonial. 
Don't let weight be the deciding factor in how you feel. 
Ladies do not be afraid of building muscle. You don't get big or bulky. Don't take my word for it,  read Andrea' s story. 
In the first picture I was roughly 10st 7lbs and looking a little chubby.  At the time I felt ok in myself but wanted to lose weight . This is when I began training with Paul and the middle picture shows the result of dropping fat before concentrating on adding muscle.

During this time I managed to drop almost a stone.  However, I looked thin, with no shape to my legs or glutes and looked quite gaunt. I had a poor relationship with food and always avoided carbs, i quickly realised this wasn't the look I wanted so with Paul's continuous help and constant education I started to understand the importance and benefits of eating all macronutrients. I  followed his training and nutrition advice and trusted him completely.  This included eating carbs!!! The third picture is where I am now - eating correctly and weight lifting.  I am currently 10st 4lbs.  I have shape in my legs and nice firm glutes.  I absolutely love how I look now, lean, nice and toned and most of all healthy. I don't restrict food and still enjoy a takeaway and wine or two.  I couldn't have done any of this without Mr D's expert guidance.  He has made me realise that by seeing past scale weight and trusting the process you can get the results you want and feel amazing at the same time.  I highly recommend Paul, he's changed my life, taught me how to lift confidently on my own and completely changed my relationship with food.

#weightloss #wls  #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight  #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife #gym
#Repost  @pdickifit (@get_repost) ・・・ #transformationtuesday  Client testimonial. Don't let weight be the deciding factor in how you feel. Ladies do not be afraid of building muscle. You don't get big or bulky. Don't take my word for it, read Andrea' s story. In the first picture I was roughly 10st 7lbs and looking a little chubby.  At the time I felt ok in myself but wanted to lose weight . This is when I began training with Paul and the middle picture shows the result of dropping fat before concentrating on adding muscle. During this time I managed to drop almost a stone.  However, I looked thin, with no shape to my legs or glutes and looked quite gaunt. I had a poor relationship with food and always avoided carbs, i quickly realised this wasn't the look I wanted so with Paul's continuous help and constant education I started to understand the importance and benefits of eating all macronutrients. I followed his training and nutrition advice and trusted him completely.  This included eating carbs!!! The third picture is where I am now - eating correctly and weight lifting.  I am currently 10st 4lbs.  I have shape in my legs and nice firm glutes.  I absolutely love how I look now, lean, nice and toned and most of all healthy. I don't restrict food and still enjoy a takeaway and wine or two. I couldn't have done any of this without Mr D's expert guidance.  He has made me realise that by seeing past scale weight and trusting the process you can get the results you want and feel amazing at the same time.  I highly recommend Paul, he's changed my life, taught me how to lift confidently on my own and completely changed my relationship with food. #weightloss  #wls  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife  #gym 
#transformationtuesday 
Client testimonial. 
Don't let weight be the deciding factor in how you feel. 
Ladies do not be afraid of building muscle. You don't get big or bulky. Don't take my word for it,  read Andrea' s story. 
In the first picture I was roughly 10st 7lbs and looking a little chubby.  At the time I felt ok in myself but wanted to lose weight . This is when I began training with Paul and the middle picture shows the result of dropping fat before concentrating on adding muscle.

During this time I managed to drop almost a stone.  However, I looked thin, with no shape to my legs or glutes and looked quite gaunt. I had a poor relationship with food and always avoided carbs, i quickly realised this wasn't the look I wanted so with Paul's continuous help and constant education I started to understand the importance and benefits of eating all macronutrients. I  followed his training and nutrition advice and trusted him completely.  This included eating carbs!!! The third picture is where I am now - eating correctly and weight lifting.  I am currently 10st 4lbs.  I have shape in my legs and nice firm glutes.  I absolutely love how I look now, lean, nice and toned and most of all healthy. I don't restrict food and still enjoy a takeaway and wine or two.  I couldn't have done any of this without Mr D's expert guidance.  He has made me realise that by seeing past scale weight and trusting the process you can get the results you want and feel amazing at the same time.  I highly recommend Paul, he's changed my life, taught me how to lift confidently on my own and completely changed my relationship with food.

#weightloss #wls  #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight  #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife #gym
#transformationtuesday  Client testimonial. Don't let weight be the deciding factor in how you feel. Ladies do not be afraid of building muscle. You don't get big or bulky. Don't take my word for it, read Andrea' s story. In the first picture I was roughly 10st 7lbs and looking a little chubby.  At the time I felt ok in myself but wanted to lose weight . This is when I began training with Paul and the middle picture shows the result of dropping fat before concentrating on adding muscle. During this time I managed to drop almost a stone.  However, I looked thin, with no shape to my legs or glutes and looked quite gaunt. I had a poor relationship with food and always avoided carbs, i quickly realised this wasn't the look I wanted so with Paul's continuous help and constant education I started to understand the importance and benefits of eating all macronutrients. I followed his training and nutrition advice and trusted him completely.  This included eating carbs!!! The third picture is where I am now - eating correctly and weight lifting.  I am currently 10st 4lbs.  I have shape in my legs and nice firm glutes.  I absolutely love how I look now, lean, nice and toned and most of all healthy. I don't restrict food and still enjoy a takeaway and wine or two. I couldn't have done any of this without Mr D's expert guidance.  He has made me realise that by seeing past scale weight and trusting the process you can get the results you want and feel amazing at the same time.  I highly recommend Paul, he's changed my life, taught me how to lift confidently on my own and completely changed my relationship with food. #weightloss  #wls  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife  #gym 
Dinner tonight is: butterfly chicken with mozzarella and Parma ham, roasted courgettes and carrots and parsnips😂 (again courtesy of @aliceliveing they’re just so flipping good!!!!) #bbg #bbggirl #bbgcommunity #bbgweek1 #bbgbeginner #bbgukgirls #kaylasarmy #kaylaitsines #sweatwithkayla #healthylife #eatclean #getfit #foodie #healthyeating #healthy #healthychoices #gettinglean #fitness #eatingclean #weightloss
Breakfast for tea! Yummy! Sour dough bread, spinach, bacon, eggs and tomatoes. #refuel #foodgloriousfood #delicious  #breakfastfortea #softboiledeggs #homemadefood #leanin15 #gettinglean #keepinglean #thisgirlcan #strongnotskinny #leanin15journey
Ma tu mangi quotidianamente 30 TIPI DI FRUTTA E VERDURA E FRUTTI ROSSI ???! Io li assumo tutti i giorni grazie al mio programma e il mio METABOLISMO È DA PAURA🔝🔝✌️😍 👉Ho Aumentato l'energia
👉Ho Accelerato il metabolismo 👉Ho Rinforzato unghie e capelli
👉Addio cellulite
👉Gambe più leggere 👉Pelle più luminosa 👉Stop fame nervosa 
Vuoi saperne di più? Metti 🆗👇👇👇 e ti darò maggiori informazioni
🍏 #weightloss #wls #toptags @top.tags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
Ma tu mangi quotidianamente 30 TIPI DI FRUTTA E VERDURA E FRUTTI ROSSI ???! Io li assumo tutti i giorni grazie al mio programma e il mio METABOLISMO È DA PAURA🔝🔝✌️😍 👉Ho Aumentato l'energia 👉Ho Accelerato il metabolismo 👉Ho Rinforzato unghie e capelli 👉Addio cellulite 👉Gambe più leggere 👉Pelle più luminosa 👉Stop fame nervosa Vuoi saperne di più? Metti 🆗👇👇👇 e ti darò maggiori informazioni 🍏 #weightloss  #wls  #toptags  @top.tags #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife 
Questo “ragazzetto” qui @emanueleprincipato  inizia il programma il 2 Ottobre 👨‍🔧 106 kg e 112 cm di addome 
Ad oggi 12 dicembre 🧙‍♂️ 🎩 93,7 kg e 105 cm di addome 
Caro il mio #lele se molli ora vengo su in emilia-Romagna e ti do un mozzico in testa 😅

Siamo a -12,7 kg e - 7 cm “de panza”🤝 #cmon 👊👊👊 🍏 #weightloss #wls #toptags @top.tags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
Questo “ragazzetto” qui @emanueleprincipato inizia il programma il 2 Ottobre 👨‍🔧 106 kg e 112 cm di addome Ad oggi 12 dicembre 🧙‍♂️ 🎩 93,7 kg e 105 cm di addome Caro il mio #lele  se molli ora vengo su in emilia-Romagna e ti do un mozzico in testa 😅 Siamo a -12,7 kg e - 7 cm “de panza”🤝 #cmon  👊👊👊 🍏 #weightloss  #wls  #toptags  @top.tags #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife 
Only #4daysout & making sure water & sodium are in my diet to keep things balanced. Still eating more than last prep which will fuel my depletion workouts and keep my muscles full. Ready to hit the stage Dec. 16th at @goldenlionproductions #npcholidayclassic Thanks to #teamdebi #debiandcompany & @ccfitwear. #fitmom #fitness #fitlife #fitchick #fitnessmotivation #fitover50 #figuremasters #figuremasters50 #figurecompetitor #goingforfirstplace #roadtomastersnationals @theironlifestylemagazine #girlswholift #girlswithmuscle #fatloss #gettinglean #
Only #4daysout  & making sure water & sodium are in my diet to keep things balanced. Still eating more than last prep which will fuel my depletion workouts and keep my muscles full. Ready to hit the stage Dec. 16th at @goldenlionproductions #npcholidayclassic  Thanks to #teamdebi  #debiandcompany  & @ccfitwear. #fitmom  #fitness  #fitlife  #fitchick  #fitnessmotivation  #fitover50  #figuremasters  #figuremasters50  #figurecompetitor  #goingforfirstplace  #roadtomastersnationals  @theironlifestylemagazine #girlswholift  #girlswithmuscle  #fatloss  #gettinglean  #
⏱ 60 SECONDS OF FITNESS - What Matters Most for Fat Loss? ⏱.
.
Everyone's got a different opinion on what matters most for fat loss. But this is what you really need to know!.
.
And tag a friend that needs to see this one...
.
#womenworkout #womenwholift #workingout #fitnessvideo #fattofit #girlswithmuscle #weightlossjourney #caloriecounting #fatlossjourney #iifym #ironparadise #fitfamuk #gettinglean #iifym #weightlosssupport #fitnessjourney #flexibledieting #weightlossinspo #fitspo #fatlosstips #getlean #fitnesstips #gymlife #dietpepsi #girlswholift #girlsthatlift #onlinecoach #weightlifting
⏱ 60 SECONDS OF FITNESS - What Matters Most for Fat Loss? ⏱. . Everyone's got a different opinion on what matters most for fat loss. But this is what you really need to know!. . And tag a friend that needs to see this one... . #womenworkout  #womenwholift  #workingout  #fitnessvideo  #fattofit  #girlswithmuscle  #weightlossjourney  #caloriecounting  #fatlossjourney  #iifym  #ironparadise  #fitfamuk  #gettinglean  #iifym  #weightlosssupport  #fitnessjourney  #flexibledieting  #weightlossinspo  #fitspo  #fatlosstips  #getlean  #fitnesstips  #gymlife  #dietpepsi  #girlswholift  #girlsthatlift  #onlinecoach  #weightlifting 
Day 4 of no gym thanks to being sick.

I was in an awful state yesterday. Slept nearly 12 hours last night. Headache, bloated, runny nose, then stuffy nose, nausea... Just felt like death.

Just want to finish work and crawl back into bed. I'm exhausted.

Don't be a dick and go to the gym when you're sick - rest, relax, and get your mind and body right. Your body and everyone else will thank you.

#gym #doyouevenlift #lookbackatit #bangingweights #girlswholift #gainlife #backgains #flexin #bootygains #doyouevensquat #liftheavy #gettinglean #gymselfie #fitnessbabe #fit #fitlife #fitlifestyle #fitfam #girlswhosquat #girlsthatlift #girlsthatsquat #squatlife #fitness #smashinggoals #flex #gymbabe #gymchick #ontariomuscle #tattooedfitlife #girlswithtattoos
Day 4 of no gym thanks to being sick. I was in an awful state yesterday. Slept nearly 12 hours last night. Headache, bloated, runny nose, then stuffy nose, nausea... Just felt like death. Just want to finish work and crawl back into bed. I'm exhausted. Don't be a dick and go to the gym when you're sick - rest, relax, and get your mind and body right. Your body and everyone else will thank you. #gym  #doyouevenlift  #lookbackatit  #bangingweights  #girlswholift  #gainlife  #backgains  #flexin  #bootygains  #doyouevensquat  #liftheavy  #gettinglean  #gymselfie  #fitnessbabe  #fit  #fitlife  #fitlifestyle  #fitfam  #girlswhosquat  #girlsthatlift  #girlsthatsquat  #squatlife  #fitness  #smashinggoals  #flex  #gymbabe  #gymchick  #ontariomuscle  #tattooedfitlife  #girlswithtattoos 
🎀🎀ARRIVA NATALE 🎀🎀
Pochissimi giorni  alle abbuffate natalizie 
Inizia con me...una sorpresa ti attende❤ 
TAGLIE IN MENO 🎄
KG IN MENO 🎄
E UNA NUOVA TE PER NATALE 🎄 ❣Perderai i primi kg ❣Attiverai il metabolismo
❣E mangerai durante le feste senza sensi di colpa....
Scrivi ok e ti spiegherò tutto senza impegno ❤ #happy_christmas 🎁
#natale_nontitemo🎄 🎄
🍏 #weightloss #wls #toptags @top.tags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
🎀🎀ARRIVA NATALE 🎀🎀 Pochissimi giorni alle abbuffate natalizie Inizia con me...una sorpresa ti attende❤ TAGLIE IN MENO 🎄 KG IN MENO 🎄 E UNA NUOVA TE PER NATALE 🎄 ❣Perderai i primi kg ❣Attiverai il metabolismo ❣E mangerai durante le feste senza sensi di colpa.... Scrivi ok e ti spiegherò tutto senza impegno ❤ #happy_christmas  🎁 #natale_nontitemo 🎄 🎄 🍏 #weightloss  #wls  #toptags  @top.tags #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife 
Lunch time. Grilled chicken panini + mozzarella + tomato. apple. Detox water and green smoothie. This should hold me over till dinner.
Lunch time. Grilled chicken panini + mozzarella + tomato. apple. Detox water and green smoothie. This should hold me over till dinner.
Want Abs? It’s all about putting in the work, time & effort...staying consistent and day by day getting leaner. Don’t fall for quick fix BS !! #abs #ripped #gettinglean #workhard #consistency #lowbodyfatpercentage #training #absaremadeinthekitchen #forgetquickfixes
Last nights dinner as heading out for a work christmas party tonight and pretty confident it won’t be as nutritious as this! 🎅🏻🎉🍻
•
Fajita chicken with guac and corn chips #presentationneedswork
————
#fajitas #nutritioniskey #caloriecounting #protein #absaremadeinthekitchen #foodislife #foodisfuel #eeeeeats  #foodie #instafood #healthyfood #health #lifestylenotadiet #flexibledieting #ifitfitsyourmacros #fitfamuk #ukfitfam #fitfam #healthyeating #fitfoodie #itstartswithfood #balancedeating #weightlosstips #diettips #gettinglean #weightlossjourney  #nutritioncoaching #leanin15 #musclefood
Last nights dinner as heading out for a work christmas party tonight and pretty confident it won’t be as nutritious as this! 🎅🏻🎉🍻 • Fajita chicken with guac and corn chips #presentationneedswork  ———— #fajitas  #nutritioniskey  #caloriecounting  #protein  #absaremadeinthekitchen  #foodislife  #foodisfuel  #eeeeeats  #foodie  #instafood  #healthyfood  #health  #lifestylenotadiet  #flexibledieting  #ifitfitsyourmacros  #fitfamuk  #ukfitfam  #fitfam  #healthyeating  #fitfoodie  #itstartswithfood  #balancedeating  #weightlosstips  #diettips  #gettinglean  #weightlossjourney  #nutritioncoaching  #leanin15  #musclefood 
Vegetables☺️
l’avevo sempre sentito dire, però non avevo mai provato a farlo… Iniziare un pasto con delle verdure crude è un’abitudine che cambia davvero la vita ☺️
.
#food #foodporn #foodie #likeforlike #instafood #lifestyle #sharefood #instaeat #foodstagram #sweet #yummyfood #foodlovers #amazingfood #foodforlife #tasty #health #fitness #fit #fitnessmodel #fitnessaddict #weightloss #wls #followforfolllw #wlscommunity #weightlossjourney #weightlosstransformation #brandnewlife #fitfood  #gettinglean #loveyourself
Vegetables☺️ l’avevo sempre sentito dire, però non avevo mai provato a farlo… Iniziare un pasto con delle verdure crude è un’abitudine che cambia davvero la vita ☺️ . #food  #foodporn  #foodie  #likeforlike  #instafood  #lifestyle  #sharefood  #instaeat  #foodstagram  #sweet  #yummyfood  #foodlovers  #amazingfood  #foodforlife  #tasty  #health  #fitness  #fit  #fitnessmodel  #fitnessaddict  #weightloss  #wls  #followforfolllw  #wlscommunity  #weightlossjourney  #weightlosstransformation  #brandnewlife  #fitfood  #gettinglean  #loveyourself 
Not exactly when I’d planned working out today but is done! Day 16/30 #coredeforce #fitnessmotivation #fitnessjourney #coach #failureisnotanoption #pushplay #change #health #gettinglean #coachcj #cjfitness
#Maria 👇👇👇 -7KG in 1 Mese 😍😍
I sogni diventano realtà quando fai qualcosa per realizzarli 💪🏻💪🏻
Chiedimi info 😊
🍏 #weightloss #wls #toptags @top.tags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
#Maria  👇👇👇 -7KG in 1 Mese 😍😍 I sogni diventano realtà quando fai qualcosa per realizzarli 💪🏻💪🏻 Chiedimi info 😊 🍏 #weightloss  #wls  #toptags  @top.tags #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife 
Real bodybuilding session tonight, couldn’t catch my breath the entire time 😂
—
4x20 pauses leg extension 
5x20 banded leg press
3x20 dumbbell RDL
1x100 banded frog pumps (🍑 Is important for us too lads) —
Give this a go and DM how you got on!! 🏋🏻‍♀️💪🏻
Real bodybuilding session tonight, couldn’t catch my breath the entire time 😂 — 4x20 pauses leg extension 5x20 banded leg press 3x20 dumbbell RDL 1x100 banded frog pumps (🍑 Is important for us too lads) — Give this a go and DM how you got on!! 🏋🏻‍♀️💪🏻
The abs are hiding in the somewhere! Online coach has written me some killer home workouts for when I have my son which I admit are leaving my abs in pieces!  It'll all be worth it though! 
#homeworkouts #fitness #abs #goals #bejuststrong #coach #progress #dreams #motivation #strength #cutting #gettinglean #juststrongclothing
🎄PROGRAMMI PER NATALE?!? 🎄 🎅Ti propongo il "MIO"🎅 🤶Naturale e certificato. 
Mangiando 🖐️volte  al giorno ti permetterà di arriverà al natale già con qualche chiletto in meno. 🤶 🔥E con il nostro bruciagrassi potrai goderti il tuo cenone 🔥 🎁Fatti un regalo, per rendere questo Natale davvero indimenticabile 🎁

#TastyHealtyWealthy 
#programmatop 
#anatalemivestocomevoglio
🍏 #weightloss #wls #toptags @top.tags #wlscommunity #weightlossjourney #weightlosstransformation #health #brandnewlife #fitfood #gettingfit #healthy #gettinglean #loveyourself #portioncontrol #transformme #wlseats #myjourney #activeliving #loseweight #eatclean #fatburning #workforit #fatloss #fitfam #training #makeithappen #fitlife
🎄PROGRAMMI PER NATALE?!? 🎄 🎅Ti propongo il "MIO"🎅 🤶Naturale e certificato. Mangiando 🖐️volte al giorno ti permetterà di arriverà al natale già con qualche chiletto in meno. 🤶 🔥E con il nostro bruciagrassi potrai goderti il tuo cenone 🔥 🎁Fatti un regalo, per rendere questo Natale davvero indimenticabile 🎁 #TastyHealtyWealthy  #programmatop  #anatalemivestocomevoglio  🍏 #weightloss  #wls  #toptags  @top.tags #wlscommunity  #weightlossjourney  #weightlosstransformation  #health  #brandnewlife  #fitfood  #gettingfit  #healthy  #gettinglean  #loveyourself  #portioncontrol  #transformme  #wlseats  #myjourney  #activeliving  #loseweight  #eatclean  #fatburning  #workforit  #fatloss  #fitfam  #training  #makeithappen  #fitlife