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Often referred to as “poor man’s massage”, self myofascial release, via foam rolling, has many benefits for any gym-goer. 
Increased blood flow throughout the muscles and an increased range of motion can decrease the chance of injury and decrease recovery time after a workout. A decreased recovery time means more training sessions in a given period which should translate to faster progression/results!

For me, the three muscle groups which I find are most suitable for self massage using a foam roller are:

CALVES: Most of the things we do negatively affect our calves. Our calves are in a shortened position most of the time. This limits the range of motion of the ankle and can restrict movement further up the body. Begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. On particularly tender spots, stop and hold for about 20 seconds. Spend 2-3 minutes rolling each calf.

QUADRICEPS: This area can become shortened and affect the function of the hips aswel as put additional stress on the lower back. Lying in a plank position and place the roller just above the knee. Slowly roll down (about an inch per second) towards the hip. If you find a tender spot, stop and hold for about 20 seconds. Then resume the rolling for 2-3 minutes on each quad.

UPPER BACK: Due to most people’s jobs, this area tends to get “stuck”/restricted, mainly due to bad posture. Begin by sitting on the ground and lay back to where the roller is just below the shoulder blades. Raise the hips and begin to roll towards the shoulders. Avoid direct pressure on the neck. The upper back tends not to feel as tender as the calves and quads, but can have many knots, so it’s worth spending a bit of extra time on this area.

Pre and post workout are great times to implement foam rolling, as either part of the warm up or cool down. Rolling for as little as five minutes before a workout can have a great impact on the quality of each training session, via an increase in the ROM of the muscles you’re training, aswel as increased blood flow to the working muscles!

So, if you’re not foam rolling yet you really should start!
Often referred to as “poor man’s massage”, self myofascial release, via foam rolling, has many benefits for any gym-goer. Increased blood flow throughout the muscles and an increased range of motion can decrease the chance of injury and decrease recovery time after a workout. A decreased recovery time means more training sessions in a given period which should translate to faster progression/results! For me, the three muscle groups which I find are most suitable for self massage using a foam roller are: CALVES: Most of the things we do negatively affect our calves. Our calves are in a shortened position most of the time. This limits the range of motion of the ankle and can restrict movement further up the body. Begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. On particularly tender spots, stop and hold for about 20 seconds. Spend 2-3 minutes rolling each calf. QUADRICEPS: This area can become shortened and affect the function of the hips aswel as put additional stress on the lower back. Lying in a plank position and place the roller just above the knee. Slowly roll down (about an inch per second) towards the hip. If you find a tender spot, stop and hold for about 20 seconds. Then resume the rolling for 2-3 minutes on each quad. UPPER BACK: Due to most people’s jobs, this area tends to get “stuck”/restricted, mainly due to bad posture. Begin by sitting on the ground and lay back to where the roller is just below the shoulder blades. Raise the hips and begin to roll towards the shoulders. Avoid direct pressure on the neck. The upper back tends not to feel as tender as the calves and quads, but can have many knots, so it’s worth spending a bit of extra time on this area. Pre and post workout are great times to implement foam rolling, as either part of the warm up or cool down. Rolling for as little as five minutes before a workout can have a great impact on the quality of each training session, via an increase in the ROM of the muscles you’re training, aswel as increased blood flow to the working muscles! So, if you’re not foam rolling yet you really should start!
One ugly power clean... but yesterday I got 55kg for 1 rep after a workout. My 1RM is currently 56kg so was very happy with this 💪 #cfmf #crossfit #powerclean
One ugly power clean... but yesterday I got 55kg for 1 rep after a workout. My 1RM is currently 56kg so was very happy with this 💪 #cfmf  #crossfit  #powerclean 
BUILDING MUSCLE by @jmaxfitness
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Your training split is dictated by how many days per week you can train (and how long you've been training).
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3 DAYS PER WEEK. If you can only get into the gym 3-days per week, then stick to a full body program. Use big, compound lifts and aim to get stronger in these lifts. This is ideal for busy guys or beginners (full body workouts work for everyone by the way).
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4 DAYS PER WEEK. If you can only train 4-days per week, use an upper/lower split. The first half of the week is dedicated to training in the 4-8 rep range. The 2nd half of the week is for training in the 8-15+ rep range. This is an idea split for intermediates.
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5 DAYS PER WEEK. Lastly, if you like to train 5 days per week, then I recommend this split. The first half of the week is for strength, and the 2nd half of the week is for hypertrophy. This split is for intermediate and advanced trainees.
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How many days per week do you train and what's your current split? Let me know below.
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#fitness #alphalete #gunshow #bulking #diet #flexibledieting #ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding #hypertrophy #physiology #workout #physique #cleaneating #irishfitfam #ukfitfam #fitsporation #proteinshake #preworkout #cardio #cardiosucks
BUILDING MUSCLE by @jmaxfitness - Your training split is dictated by how many days per week you can train (and how long you've been training). - 3 DAYS PER WEEK. If you can only get into the gym 3-days per week, then stick to a full body program. Use big, compound lifts and aim to get stronger in these lifts. This is ideal for busy guys or beginners (full body workouts work for everyone by the way). - 4 DAYS PER WEEK. If you can only train 4-days per week, use an upper/lower split. The first half of the week is dedicated to training in the 4-8 rep range. The 2nd half of the week is for training in the 8-15+ rep range. This is an idea split for intermediates. - 5 DAYS PER WEEK. Lastly, if you like to train 5 days per week, then I recommend this split. The first half of the week is for strength, and the 2nd half of the week is for hypertrophy. This split is for intermediate and advanced trainees. - How many days per week do you train and what's your current split? Let me know below. - #fitness  #alphalete  #gunshow  #bulking  #diet  #flexibledieting  #ifitfitsyourmacros  #iifym  #deadlift  #squat  #powerbuilding  #hypertrophy  #physiology  #workout  #physique  #cleaneating  #irishfitfam  #ukfitfam  #fitsporation  #proteinshake  #preworkout  #cardio  #cardiosucks 
THIS SANDWICH! This sandwich has been on repeat all week! You know when you find something that taste delicious and you just can’t get enough of it?! Yep! This sandwich right here ❤️ 1 slice of bread .5 oz guacamole 
1 thin slice Swiss cheese 
2oz chicken breast 
2 slices chicken bacon 
Lettuce •
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#flexibledieting #iifym #iifymgirls #fitmom #fitness #fitnessmotivation #fitnessjourney #weightlifting #girlsthatlift #momswholift #girlswithmuscle #girlswhoworkout #fitfam #instafit #personaltrainerintraining #girlgains #eatcleantrainmean #liftingladies #weightlossgoals #ifitfitsyourmacros
THIS SANDWICH! This sandwich has been on repeat all week! You know when you find something that taste delicious and you just can’t get enough of it?! Yep! This sandwich right here ❤️ 1 slice of bread .5 oz guacamole 1 thin slice Swiss cheese 2oz chicken breast 2 slices chicken bacon Lettuce • • • #flexibledieting  #iifym  #iifymgirls  #fitmom  #fitness  #fitnessmotivation  #fitnessjourney  #weightlifting  #girlsthatlift  #momswholift  #girlswithmuscle  #girlswhoworkout  #fitfam  #instafit  #personaltrainerintraining  #girlgains  #eatcleantrainmean  #liftingladies  #weightlossgoals  #ifitfitsyourmacros 
Caramel milka! That filling is Cheeky! 🙉 @milka.world from @amyfloodyfitness 👌🏻
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1. Oreo milka
2. Strawberry cheesecake milka
3. Caramel milka -
All good but that’s the ratings -
#milka #chocolate #chocolat
Caramel milka! That filling is Cheeky! 🙉 @milka.world from @amyfloodyfitness 👌🏻 - 1. Oreo milka 2. Strawberry cheesecake milka 3. Caramel milka - All good but that’s the ratings - #milka  #chocolate  #chocolat 
Bom diaa 😌🌹 Começando o dia com #waffles com maçã 🍎 e canela, do qual nem sou viciada ✌🏻😋 A massa ficou bem fofinha, acertei em cheio na textura. 😉
📝 Receita waffles:
🥄 1 ovo e 100ml claras ou 2 ovos
🥄 20g ou 2 ca de farelo de aveia
🥄 10g ou 1 cs de fibra de trigo
🥄 8g ou 1 cs rasa de cacau em pó
🥄 10g ou cs de whey ou leite em pó (opcional)
🥄 10g ou 1 cs de farinha de côco
🥄 1 cc de canela em pó
🥄 Adoçante, essência de baunilha e fermento em pó
🥣 Misture os secos, adicione os ovos, misture bem e deixe por 5-6min na máquina de waffles.
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#diabetic#dm1#typeone#diabeticker#maispertoqueontem#vidasaudavel#lifestyle#30tododia#iifymgirls#eatclean#estilodevida#ifitfitsyourmacros#cabenosmacros#foconadieta#realfood#comidadeverdade#iifym#flexibledieting#dietaflexivel#foodiary#instafood#foodporn#healthy#macros#bodybuilding#flexiblediet#countingmacros
Bom diaa 😌🌹 Começando o dia com #waffles  com maçã 🍎 e canela, do qual nem sou viciada ✌🏻😋 A massa ficou bem fofinha, acertei em cheio na textura. 😉 📝 Receita waffles: 🥄 1 ovo e 100ml claras ou 2 ovos 🥄 20g ou 2 ca de farelo de aveia 🥄 10g ou 1 cs de fibra de trigo 🥄 8g ou 1 cs rasa de cacau em pó 🥄 10g ou cs de whey ou leite em pó (opcional) 🥄 10g ou 1 cs de farinha de côco 🥄 1 cc de canela em pó 🥄 Adoçante, essência de baunilha e fermento em pó 🥣 Misture os secos, adicione os ovos, misture bem e deixe por 5-6min na máquina de waffles. . . #diabetic #dm1 #typeone #diabeticker #maispertoqueontem #vidasaudavel #lifestyle #30tododia #iifymgirls #eatclean #estilodevida #ifitfitsyourmacros #cabenosmacros #foconadieta #realfood #comidadeverdade #iifym #flexibledieting #dietaflexivel #foodiary #instafood #foodporn #healthy #macros #bodybuilding #flexiblediet #countingmacros 
Mini fridge looking stocked up atm!
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Gotta have those essentials to hand from @musclemoosehq and @grenadeofficial
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➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍
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#pushpullgrind #healthyeating #nutrition #gymjunkie #foodie #fitness #fitnessaddict #fitnessmotivation #fitfam #ukfitfam #gym #shredz #gymlife #fitgoals #iifym #flexibledieting #ifitfitsyourmacros #fitspiration #healthy #gains #onlinecoaching #fitnessjourneys #healthyfood #healthyliving #training #fitstagram #liftingweights #musclegain #ahealthynut
Mini fridge looking stocked up atm! . Gotta have those essentials to hand from @musclemoosehq and @grenadeofficial . ➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍 . #pushpullgrind  #healthyeating  #nutrition  #gymjunkie  #foodie  #fitness  #fitnessaddict  #fitnessmotivation  #fitfam  #ukfitfam  #gym  #shredz  #gymlife  #fitgoals  #iifym  #flexibledieting  #ifitfitsyourmacros  #fitspiration  #healthy  #gains  #onlinecoaching  #fitnessjourneys  #healthyfood  #healthyliving  #training  #fitstagram  #liftingweights  #musclegain  #ahealthynut 
I was about to create such a post and remembered there was already one by one of the best in the industry! 💪😎👍
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#Repost @syattfitness
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💥DO YOU NEED BCAA's?💥
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🏓Before we dive in it's important to clarify one major point --> the easy way out in the fitness industry is to sell supplements. To convince you X supplement or Y stack is the "key" to success and without it you're going to fail.
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🐿I'm not selling you anything. What I'm doing -- all I'm doing -- is trying to help you not only get better results but also save you time and money. And if there's a supplement a lot of people are taking that isn't necessary...I'm going to do everything in my power to make sure you don't get lost in the marketing hype.
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🐳With that said, let's talk BCAAs.
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🤓There are plenty of coaches and supplement companies who say BCAAs burn fat, build extra muscle, are essential for performance, blah blah blah. Not so surprisingly, those same people & companies are also selling BCAA's and stand to lose a fair amount of cash if people don't buy them. So take that for what it's worth.
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🐥But if you really dive into the research and look at how BCAA's stand up against a regular, protein sufficient diet...the evidence supporting them doesn't stack up.
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🐙They CAN be useful if, for some reason, you opt for a low protein diet. And they can also be useful if you train fasted in the morning. Otherwise, there is no reason to waste your money on them.
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🛴Truth is, you can get all the benefits of BCAA's (and more) from simply eating enough protein throughout the day. I know it's not fancy and it certainly doesn't sound as cool...but it's true. So not only will you get *better* results eating whole foods, you'll also save a butt load of cash. And that's pretty cool, I think. Maybe not, though. What do I know.
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🥝Now thats over, it's about time to get hate on by the supplement experts so let's let the 💩 storm commence below.
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🙏❤I hope this helps and, as always, any questions leave em below💪
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#supplement #supplements #preworkout #preworkoutmeal #bcaa #bcaas #iifym #ifitfitsyourmacros #bodybuilding #bodybuilder #bodytransformation #alwaysoptimal #syattfitness
I was about to create such a post and remembered there was already one by one of the best in the industry! 💪😎👍 . #Repost  @syattfitness ・・・ 💥DO YOU NEED BCAA's?💥 - 🏓Before we dive in it's important to clarify one major point --> the easy way out in the fitness industry is to sell supplements. To convince you X supplement or Y stack is the "key" to success and without it you're going to fail. - 🐿I'm not selling you anything. What I'm doing -- all I'm doing -- is trying to help you not only get better results but also save you time and money. And if there's a supplement a lot of people are taking that isn't necessary...I'm going to do everything in my power to make sure you don't get lost in the marketing hype. - 🐳With that said, let's talk BCAAs. - 🤓There are plenty of coaches and supplement companies who say BCAAs burn fat, build extra muscle, are essential for performance, blah blah blah. Not so surprisingly, those same people & companies are also selling BCAA's and stand to lose a fair amount of cash if people don't buy them. So take that for what it's worth. - 🐥But if you really dive into the research and look at how BCAA's stand up against a regular, protein sufficient diet...the evidence supporting them doesn't stack up. - 🐙They CAN be useful if, for some reason, you opt for a low protein diet. And they can also be useful if you train fasted in the morning. Otherwise, there is no reason to waste your money on them. - 🛴Truth is, you can get all the benefits of BCAA's (and more) from simply eating enough protein throughout the day. I know it's not fancy and it certainly doesn't sound as cool...but it's true. So not only will you get *better* results eating whole foods, you'll also save a butt load of cash. And that's pretty cool, I think. Maybe not, though. What do I know. - 🥝Now thats over, it's about time to get hate on by the supplement experts so let's let the 💩 storm commence below. - 🙏❤I hope this helps and, as always, any questions leave em below💪 - #supplement  #supplements  #preworkout  #preworkoutmeal  #bcaa  #bcaas  #iifym  #ifitfitsyourmacros  #bodybuilding  #bodybuilder  #bodytransformation  #alwaysoptimal  #syattfitness 
RECETA POLLO CRUJIENTE SERRUCHO🍗
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Fácil y sencillo sin aditivos ni fritos ni nada por el estilo, pues vamos al lío 🙄
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Necesitamos:
-🍗Solomillo de pollo (ya viene cortado con la forma perfecta)
-Copos de maíz, de los tipicos de toda la vida ( eh probado mil cosas pero con esto queda súper crujiente)
-🍳huevos eco ( aunque el huevo solo sirva para bañarlo, si es de mejor calidad sin duda se notará en el sabor)
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Muy fácil bañamos el pollo en huevo, lo pasamos por los copos apretando bien, así se impregna bien y quedará crujiente, y al horno a 130-150 grados 10 minutos y listo, salsa barbacoa y a disfrutar 😍
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Receta muy fácil y que para post entreno 🏋🏻‍♀️esto es manjar de dioses, y para los días que tenéis algo de ansiedad por algún frito es vuestra receta, espero que os guste y le deis mucho apoyo!💪🏻
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PD: sin mi ayudante @marinacortes30 que siempre está a mi lado no sería posible, detrás de un gran hombre siempre hay una gran mujer!💚
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••••••••••••••••••••••••••••••••••••••••••••
#IIFYM #macros #ifitfitsyourmacros #flexibledieting#fitfam #intermittentfasting #cleaneating #paleo#healthyfood #foodporn #food #foodgasm#foodpics #foodlover #bodybuilding #fitness#postworkout #fitnessmotivation #foodie#peanutbutter #cheatmeal #cheatday #yummy#yum #junkfood #nomnomnom #realfood#healthylife #mealprep
RECETA POLLO CRUJIENTE SERRUCHO🍗 . Fácil y sencillo sin aditivos ni fritos ni nada por el estilo, pues vamos al lío 🙄 . Necesitamos: -🍗Solomillo de pollo (ya viene cortado con la forma perfecta) -Copos de maíz, de los tipicos de toda la vida ( eh probado mil cosas pero con esto queda súper crujiente) -🍳huevos eco ( aunque el huevo solo sirva para bañarlo, si es de mejor calidad sin duda se notará en el sabor) . Muy fácil bañamos el pollo en huevo, lo pasamos por los copos apretando bien, así se impregna bien y quedará crujiente, y al horno a 130-150 grados 10 minutos y listo, salsa barbacoa y a disfrutar 😍 . Receta muy fácil y que para post entreno 🏋🏻‍♀️esto es manjar de dioses, y para los días que tenéis algo de ansiedad por algún frito es vuestra receta, espero que os guste y le deis mucho apoyo!💪🏻 . PD: sin mi ayudante @marinacortes30 que siempre está a mi lado no sería posible, detrás de un gran hombre siempre hay una gran mujer!💚 . •••••••••••••••••••••••••••••••••••••••••••• #IIFYM  #macros  #ifitfitsyourmacros  #flexibledieting #fitfam  #intermittentfasting  #cleaneating  #paleo #healthyfood  #foodporn  #food  #foodgasm #foodpics  #foodlover  #bodybuilding  #fitness #postworkout  #fitnessmotivation  #foodie #peanutbutter  #cheatmeal  #cheatday  #yummy #yum  #junkfood  #nomnomnom  #realfood #healthylife  #mealprep 
Марс обычный vs марс протеиновый
Снижено содержание углеводов и жиров, и 19 г белка на порцию😱.Кто нибуль пробовал?
Напишите свои впечатления
🔻🔻🔻
Марс обычный vs марс протеиновый Снижено содержание углеводов и жиров, и 19 г белка на порцию😱.Кто нибуль пробовал? Напишите свои впечатления 🔻🔻🔻
Weirdness runs in the family 👻
Weirdness runs in the family 👻
Pancakes 🥞 swimming in a puddle of maple syrup 🍁😍. The perks of wfh! After a brutal circuit session I made these using 50g @myproteinuk maple pancake mix, 1 egg 🥚, 1 banana 🍌 and 1/2 tsp baking powder. Fried in some coconut oil and topped with a healthy glug of @asda pure maple syrup 👌🏻👍🏻🤤
Pancakes 🥞 swimming in a puddle of maple syrup 🍁😍. The perks of wfh! After a brutal circuit session I made these using 50g @myproteinuk maple pancake mix, 1 egg 🥚, 1 banana 🍌 and 1/2 tsp baking powder. Fried in some coconut oil and topped with a healthy glug of @asda pure maple syrup 👌🏻👍🏻🤤
@ufitdrinks Crunchers Review

The texture of all of these are the same, and great. Super crunchy and great to eat, almost identical to the Novo chips if you've had those! The bag is about half full, so bear in mind if you want a big back of crisps you'd need to eat 2 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1. Smokehouse BBQ 
107 calories. C9.6/ P10/ F2.6 
Taste: Really nice bbq flavour and soooo crunchy. Can't fault them. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 8/10

2. Ufit Crunchers Thai Sweet Chili

107 calories. C9.8/ P20/ F2.5. No palm oil. Vegan friendly

The thai sweet chili flavour is lightly spicy and has a very nice taste to it. I wouldn't buy this flavour to be honest but I think that's personal preference! 
7/10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3. Sour Cream & Onion. 
111 calories. C9/ P10 / F3.4
I actually ended up bringing these to the cinema with me so wasn't able to get a pic, but they were really nice. Sour cream and onion taste was brill and I really enjoyed them

Honestly I enjoyed all of these! Recommend picking them up if you want a light snack that's got a bit of protein in it
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#lsnreview #ufit #fitness #nutrition #proteinbar #proteinbarreview #macros #iifym #flexibledieting #intermittentfasting #bodybuilding #ifitfitsyourmacros #instafood #irishfitfam #irishfitness #ukfitfam #fitspo #weightloss #fitfood #healthyfood #healthyeating #healthychoices #gymlife #girlswholift
@ufitdrinks Crunchers Review The texture of all of these are the same, and great. Super crunchy and great to eat, almost identical to the Novo chips if you've had those! The bag is about half full, so bear in mind if you want a big back of crisps you'd need to eat 2 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 1. Smokehouse BBQ 107 calories. C9.6/ P10/ F2.6 Taste: Really nice bbq flavour and soooo crunchy. Can't fault them. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 8/10 2. Ufit Crunchers Thai Sweet Chili 107 calories. C9.8/ P20/ F2.5. No palm oil. Vegan friendly The thai sweet chili flavour is lightly spicy and has a very nice taste to it. I wouldn't buy this flavour to be honest but I think that's personal preference! 7/10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 3. Sour Cream & Onion. 111 calories. C9/ P10 / F3.4 I actually ended up bringing these to the cinema with me so wasn't able to get a pic, but they were really nice. Sour cream and onion taste was brill and I really enjoyed them Honestly I enjoyed all of these! Recommend picking them up if you want a light snack that's got a bit of protein in it ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #lsnreview  #ufit  #fitness  #nutrition  #proteinbar  #proteinbarreview  #macros  #iifym  #flexibledieting  #intermittentfasting  #bodybuilding  #ifitfitsyourmacros  #instafood  #irishfitfam  #irishfitness  #ukfitfam  #fitspo  #weightloss  #fitfood  #healthyfood  #healthyeating  #healthychoices  #gymlife  #girlswholift 
Olá quarta-feira ☀️.
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🔹Leite de amêndoa com café e whey de chocolate.
🔹pão de espelta @lidlportugal.
🔹manteiga de amendoim @prozisportugal.
🔹banana, canela e framboesas.
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#healthyfood #healthy #healthybreakfast #cafedamanha #pequenoalmoço #desayuno #saludable #sano #saudavel #fitfood #fitfam #iifym #ifitfitsyourmacros #boasescolhas #eatclean #healthyeating #bonshabitos #comerlimpo #sagafitpt #womenshealth #eusouwh #maravilha #mara #loveit #adoro #realfood #fitness #fitnessportugal #fitnessmotivation
Olá quarta-feira ☀️. . . 🔹Leite de amêndoa com café e whey de chocolate. 🔹pão de espelta @lidlportugal. 🔹manteiga de amendoim @prozisportugal. 🔹banana, canela e framboesas. . . . #healthyfood  #healthy  #healthybreakfast  #cafedamanha  #pequenoalmoço  #desayuno  #saludable  #sano  #saudavel  #fitfood  #fitfam  #iifym  #ifitfitsyourmacros  #boasescolhas  #eatclean  #healthyeating  #bonshabitos  #comerlimpo  #sagafitpt  #womenshealth  #eusouwh  #maravilha  #mara  #loveit  #adoro  #realfood  #fitness  #fitnessportugal  #fitnessmotivation 
And in the morning, I’m making waffles!!!
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Macros
Calories ➡️ 400
Protein ➡️ 32g
Carbs ➡️ 33g
Fat ➡️ 17g
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➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍
.
#pushpullgrind #healthyeating #nutrition #gymjunkie #foodie #fitness #fitnessaddict #fitnessmotivation #fitfam #ukfitfam #gym #shredz #gymlife #fitgoals #iifym #flexibledieting #ifitfitsyourmacros #fitspiration #healthy #gains #onlinecoaching #fitnessjourneys #healthyfood #healthyliving #training #fitstagram #liftingweights #musclegain #ahealthynut
And in the morning, I’m making waffles!!! . Macros Calories ➡️ 400 Protein ➡️ 32g Carbs ➡️ 33g Fat ➡️ 17g . ➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍 . #pushpullgrind  #healthyeating  #nutrition  #gymjunkie  #foodie  #fitness  #fitnessaddict  #fitnessmotivation  #fitfam  #ukfitfam  #gym  #shredz  #gymlife  #fitgoals  #iifym  #flexibledieting  #ifitfitsyourmacros  #fitspiration  #healthy  #gains  #onlinecoaching  #fitnessjourneys  #healthyfood  #healthyliving  #training  #fitstagram  #liftingweights  #musclegain  #ahealthynut 
Opção maravilhosa de bebida 🍹 para refrescar essas tardes quentes e, ao mesmo tempo, dar  um boost extra pela cafeína ⚡️
AMO fazer iced coffee em casa ♥️ sai bem mais barato e dá para personalizar com o sabor que você quiser.
✨ICED COFFEE ☕️ ✨
Base:
- 1 xícara de café coado, já gelado;
- 5-6 cubos de gelo - adoçante à gosto
Opcionais:
• Leite de sua preferência • Essência do sabor de sua escolha (avelã, chocolate, baunilha, caramelo)
• Calda para decorar o copo (uso melado de cana)
👉🏻Para fazer, é só bater os ingredientes selecionados em um liquidificador potente. Rende muito, então tenha um copo grande o suficiente para se deliciar, ok? 😉💋✨
Opção maravilhosa de bebida 🍹 para refrescar essas tardes quentes e, ao mesmo tempo, dar um boost extra pela cafeína ⚡️ AMO fazer iced coffee em casa ♥️ sai bem mais barato e dá para personalizar com o sabor que você quiser. ✨ICED COFFEE ☕️ ✨ Base: - 1 xícara de café coado, já gelado; - 5-6 cubos de gelo - adoçante à gosto Opcionais: • Leite de sua preferência • Essência do sabor de sua escolha (avelã, chocolate, baunilha, caramelo) • Calda para decorar o copo (uso melado de cana) 👉🏻Para fazer, é só bater os ingredientes selecionados em um liquidificador potente. Rende muito, então tenha um copo grande o suficiente para se deliciar, ok? 😉💋✨
Optimal sleep is invaluable. Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration among a huge host of other benefits. Everything from aiding weight loss to reducing stress.

I’m making this point because lately I have felt awful, late nights book editing, early mornings with the baby and when I do get to bed I was finding it hard to fall sleep and waking constantly throughout the night.

After a bit of research I discovered that the blue light emitted by screens on cell phones, computers, tablets, and televisions can restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. And there’s tonnes of good research to support this.

Now for someone like me that spends a good portion of their evenings staring at mobile phone screens, camera screens and a giant iMac this could be detrimental to my sleep cycle. Especially at times like this when I’m under pressure to put in extra work and get a new book out to all the people who have preordered it.

I had considered buy a pair of those funky yellow lensed glasses that block out blue light, but then I found out about the night shift setting on Apple devices. It basically lowers the amount of light the screen puts out and puts a warm yellow tint on the screen, lowering the amount of blue light the screen puts out. 
Surely it couldn’t be that simple? It was worth a try right? So I set it up a few of nights ago on my iPhone and my iMac and can confidently say I’ve had the best nights of sleep I’ve had in a long time. 
If you’re struggling I sleep at night after starting at a screen I highly recommend giving it a go, it won’t cost you a penny and as far as I’m concerned it works a charm. (Im not sure about windows / android, sorry but I guess there’s an app) I’m so convinced that I’ll be installing a dimmer switch in the beltcave this week.

I promised myself that I would post more “lifestyle” type content in 2018 that might be useful for someone so let me know if you give this a go or if you’ve found any of it helpful.

Much love and sleep,
Belt.
Optimal sleep is invaluable. Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration among a huge host of other benefits. Everything from aiding weight loss to reducing stress. I’m making this point because lately I have felt awful, late nights book editing, early mornings with the baby and when I do get to bed I was finding it hard to fall sleep and waking constantly throughout the night. After a bit of research I discovered that the blue light emitted by screens on cell phones, computers, tablets, and televisions can restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. And there’s tonnes of good research to support this. Now for someone like me that spends a good portion of their evenings staring at mobile phone screens, camera screens and a giant iMac this could be detrimental to my sleep cycle. Especially at times like this when I’m under pressure to put in extra work and get a new book out to all the people who have preordered it. I had considered buy a pair of those funky yellow lensed glasses that block out blue light, but then I found out about the night shift setting on Apple devices. It basically lowers the amount of light the screen puts out and puts a warm yellow tint on the screen, lowering the amount of blue light the screen puts out. Surely it couldn’t be that simple? It was worth a try right? So I set it up a few of nights ago on my iPhone and my iMac and can confidently say I’ve had the best nights of sleep I’ve had in a long time. If you’re struggling I sleep at night after starting at a screen I highly recommend giving it a go, it won’t cost you a penny and as far as I’m concerned it works a charm. (Im not sure about windows / android, sorry but I guess there’s an app) I’m so convinced that I’ll be installing a dimmer switch in the beltcave this week. I promised myself that I would post more “lifestyle” type content in 2018 that might be useful for someone so let me know if you give this a go or if you’ve found any of it helpful. Much love and sleep, Belt.
#Repost with @Repostlyapp In a consult call yesterday we talked about calories. -
I know — what a riveting topic. But trust me, even if you kinda get how calories work, you need to read on for a minute.
-
Calories in and calories out works pretty easily. It’s not quiiiite as black and white as that, but for our purposes, you’d be best off treating it like it is. Because it basically is that simple.
-
Did your eyes go straight to the number required to be in a calorie deficit?
-
Have you counted calories before but never got to the point where you counted calories to gain weight or even maintain?
-
Unless you’re someone who’s been in the gym consistently for years and has a good amount of strength and muscle underneath the fat, you’re gonna need to accept at some point you’ll need to focus on being in a calorie surplus so you can strength train and add muscle. Trust me, lack of muscle and strength is probably holding you back.
-
And no matter what your goals are, you’re gonna have to learn maintenance. And you might be best to track calories to learn to do this after potentially spending months or years on either side of maintenance in order to change your body consistently.
-
Your body either has enough calories to maintain weight —or it has too little. When it has too many you can either force it to add more muscle or too much fat (stored energy). And when it has too little it takes stored energy off your body (again: muscle or fat).
-
Properly executed and programmed strength training, calorie intake and protein are without question the biggest factors in this by far.
-
And you may have to get out of the perpetual cycle between fat loss and fat gain to ever get anywhere.
-
.
.
.
#bodyrecomp #bodyrecomposition #bodycomposition #musclegains #leanmuscle #leanbulk #caloriedeficit #caloriesurplus #fatlosstips #fatloss #fatlosshelp #fatlosscoach #caloriesdontcount #caloriescount #calorietracking #caloriecounter #calorieburn #ifitfitsyourmacros #macrocounting #macrocounter #losefatfast #losefat #healthcoach #fitness #musclesoreness #personaltrainer #weightlosstip #iifym @nutritiongarage 
credit: @chadhargrove1
#Repost  with @Repostlyapp In a consult call yesterday we talked about calories. - I know — what a riveting topic. But trust me, even if you kinda get how calories work, you need to read on for a minute. - Calories in and calories out works pretty easily. It’s not quiiiite as black and white as that, but for our purposes, you’d be best off treating it like it is. Because it basically is that simple. - Did your eyes go straight to the number required to be in a calorie deficit? - Have you counted calories before but never got to the point where you counted calories to gain weight or even maintain? - Unless you’re someone who’s been in the gym consistently for years and has a good amount of strength and muscle underneath the fat, you’re gonna need to accept at some point you’ll need to focus on being in a calorie surplus so you can strength train and add muscle. Trust me, lack of muscle and strength is probably holding you back. - And no matter what your goals are, you’re gonna have to learn maintenance. And you might be best to track calories to learn to do this after potentially spending months or years on either side of maintenance in order to change your body consistently. - Your body either has enough calories to maintain weight —or it has too little. When it has too many you can either force it to add more muscle or too much fat (stored energy). And when it has too little it takes stored energy off your body (again: muscle or fat). - Properly executed and programmed strength training, calorie intake and protein are without question the biggest factors in this by far. - And you may have to get out of the perpetual cycle between fat loss and fat gain to ever get anywhere. - . . . #bodyrecomp  #bodyrecomposition  #bodycomposition  #musclegains  #leanmuscle  #leanbulk  #caloriedeficit  #caloriesurplus  #fatlosstips  #fatloss  #fatlosshelp  #fatlosscoach  #caloriesdontcount  #caloriescount  #calorietracking  #caloriecounter  #calorieburn  #ifitfitsyourmacros  #macrocounting  #macrocounter  #losefatfast  #losefat  #healthcoach  #fitness  #musclesoreness  #personaltrainer  #weightlosstip  #iifym  @nutritiongarage credit: @chadhargrove1
Der ungeschlagene Ben & Jerry's King 👑
.
...Die Kombination aus Erdbeere und weißer Schokolade ist einfach unschlagbar .. Und dann noch zum Spotpreis von 4,99 Euro bei Rewe 🙈💸💸
.
@_phil_osoph_ würde es Diethack nennen ! Fürs wohlbefinden am Wochenende ist gesorgt 🍦
.
Schönes Bergfest ! 🌋
Der ungeschlagene Ben & Jerry's King 👑 . ...Die Kombination aus Erdbeere und weißer Schokolade ist einfach unschlagbar .. Und dann noch zum Spotpreis von 4,99 Euro bei Rewe 🙈💸💸 . @_phil_osoph_ würde es Diethack nennen ! Fürs wohlbefinden am Wochenende ist gesorgt 🍦 . Schönes Bergfest ! 🌋
Throwback to our gorgeous hot tub Lodge at new year. I could do with that today still feeling a bit rubbish after a week of some cold/flu thingy. I have lost over half a stone with it so hoping I start to pick up soon so I can get back on track with bulking some 💪 .

#foodpics #flexibledieting #lifestyle #foodblogger #foodobsessed #strongnotskinny #strength #food #ifitfitsyourmouth #ifitfitsyourmacros #allthefoods #gymbunny #foodporn #instafood #snackreviews #snackideas #girlswithmuscles #girlswholift #naturalmuscle #gym #weightlifter #mma #womenwholift #strongwomen #innerstrength #balancednotclean #lifestyle #edrecovery #survivor #instagram #instagood
Throwback to our gorgeous hot tub Lodge at new year. I could do with that today still feeling a bit rubbish after a week of some cold/flu thingy. I have lost over half a stone with it so hoping I start to pick up soon so I can get back on track with bulking some 💪 . #foodpics  #flexibledieting  #lifestyle  #foodblogger  #foodobsessed  #strongnotskinny  #strength  #food  #ifitfitsyourmouth  #ifitfitsyourmacros  #allthefoods  #gymbunny  #foodporn  #instafood  #snackreviews  #snackideas  #girlswithmuscles  #girlswholift  #naturalmuscle  #gym  #weightlifter  #mma  #womenwholift  #strongwomen  #innerstrength  #balancednotclean  #lifestyle  #edrecovery  #survivor  #instagram  #instagood 
The hardest part of my job is not the training we do on the gym floor but the training we do on understanding diet. I always have some sit down time with clients so we can talk about calories. -
I know — riveting topic. But trust me, even if you kinda get how calories work, you need to read on for a minute. 🤓
-
Calories in and calories out works pretty easily. It’s not quiiiite as black & white as that, but for our purposes, you’d be best off treating it like it is. Because it basically is that simple.
-
Did your eyes go straight to the number required to be in a calorie deficit? 👀
-
Have you counted calories before but never got to the point where you counted calories to gain weight or even maintain?
-
Unless you’re someone who’s been in the gym consistently for years and has a good amount of strength & muscle underneath the fat, you’re gonna need to accept at some point you’ll need to focus on being in a calorie surplus so you can strength train & add muscle. Trust me, lack of muscle & strength is probably holding you back. 🏋️‍♀️
-
And no matter what your goals are, you’re gonna have to learn maintenance. And you might be best to track calories to learn to do this after potentially spending months or years on either side of maintenance in order to change your body consistently.
-
Your body either has enough calories to maintain weight or it has too little. When it has too many you can either force it to add more muscle or too much fat (stored energy). And when it has too little it takes stored energy off your body (again muscle or fat).
-
Properly executed & programmed strength training, calorie intake & protein are without question the biggest factors in this by far. -
And you may have to get out of the perpetual cycle between fat loss & fat gain to ever get anywhere. 🤗
-
.
.
.
#barbellbarbie #personaltrainer #diet #weightloss #nutrition #bodyrecomp #bodycomposition #leanmuscle #leanbulk #caloriedeficit #caloriemaintenance #caloriesurplus #fatloss #fatlosshelp #caloriescount #calorietracking #caloriecoach #ifitfitsyourmacros #macrocounting#losefat #muscle #bodyfat #personaltraining
The hardest part of my job is not the training we do on the gym floor but the training we do on understanding diet. I always have some sit down time with clients so we can talk about calories. - I know — riveting topic. But trust me, even if you kinda get how calories work, you need to read on for a minute. 🤓 - Calories in and calories out works pretty easily. It’s not quiiiite as black & white as that, but for our purposes, you’d be best off treating it like it is. Because it basically is that simple. - Did your eyes go straight to the number required to be in a calorie deficit? 👀 - Have you counted calories before but never got to the point where you counted calories to gain weight or even maintain? - Unless you’re someone who’s been in the gym consistently for years and has a good amount of strength & muscle underneath the fat, you’re gonna need to accept at some point you’ll need to focus on being in a calorie surplus so you can strength train & add muscle. Trust me, lack of muscle & strength is probably holding you back. 🏋️‍♀️ - And no matter what your goals are, you’re gonna have to learn maintenance. And you might be best to track calories to learn to do this after potentially spending months or years on either side of maintenance in order to change your body consistently. - Your body either has enough calories to maintain weight or it has too little. When it has too many you can either force it to add more muscle or too much fat (stored energy). And when it has too little it takes stored energy off your body (again muscle or fat). - Properly executed & programmed strength training, calorie intake & protein are without question the biggest factors in this by far. - And you may have to get out of the perpetual cycle between fat loss & fat gain to ever get anywhere. 🤗 - . . . #barbellbarbie  #personaltrainer  #diet  #weightloss  #nutrition  #bodyrecomp  #bodycomposition  #leanmuscle  #leanbulk  #caloriedeficit  #caloriemaintenance  #caloriesurplus  #fatloss  #fatlosshelp  #caloriescount  #calorietracking  #caloriecoach  #ifitfitsyourmacros  #macrocounting #losefat  #muscle  #bodyfat  #personaltraining 
Don't think I'll compete again, but I'll definitely be aiming to still make this look fat. I do enjoy competing, but I see this as a challenge and enjoy pushing myself for that reason... not a plastic trophy
Don't think I'll compete again, but I'll definitely be aiming to still make this look fat. I do enjoy competing, but I see this as a challenge and enjoy pushing myself for that reason... not a plastic trophy
Been fairly happy with this cut so far, taken it slowly to really try and keep as much muscle mass and strength as possible through out.
.
At the last leg of it now though with the plan to finish at the end of February, I’m now adding in more cardio to speed things up a bit and have lowered my calorie intake a tad too.
.
Got an injury recently on my Quadratus Lumborum Muscle (lower back area), nothing serious but it became slightly inflamed and has made it difficult to do heavy compound lifts. A week or so away from these lifts should be fine but for now I’m focusing on more isolated training to get the muscles working and cardio to really burn extra calories. Injuries suck!
.
➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍
.
#pushpullgrind #healthyeating #nutrition #gymjunkie #foodie #fitness #fitnessaddict #fitnessmotivation #fitfam #ukfitfam #gym #shredz #gymlife #fitgoals #iifym #flexibledieting #ifitfitsyourmacros #fitspiration #healthy #gains #onlinecoaching #fitnessjourneys #healthyfood #healthyliving #training #fitstagram #liftingweights #musclegain #ahealthynut
Been fairly happy with this cut so far, taken it slowly to really try and keep as much muscle mass and strength as possible through out. . At the last leg of it now though with the plan to finish at the end of February, I’m now adding in more cardio to speed things up a bit and have lowered my calorie intake a tad too. . Got an injury recently on my Quadratus Lumborum Muscle (lower back area), nothing serious but it became slightly inflamed and has made it difficult to do heavy compound lifts. A week or so away from these lifts should be fine but for now I’m focusing on more isolated training to get the muscles working and cardio to really burn extra calories. Injuries suck! . ➡️ Have you visited my blog before for more fitness stories, info and recipes for great food? If not then head over to www.woody-fit.com and check it out! Also you can follow my Facebook page at Facebook.com/fitwoody and giving me a like 👍 . #pushpullgrind  #healthyeating  #nutrition  #gymjunkie  #foodie  #fitness  #fitnessaddict  #fitnessmotivation  #fitfam  #ukfitfam  #gym  #shredz  #gymlife  #fitgoals  #iifym  #flexibledieting  #ifitfitsyourmacros  #fitspiration  #healthy  #gains  #onlinecoaching  #fitnessjourneys  #healthyfood  #healthyliving  #training  #fitstagram  #liftingweights  #musclegain  #ahealthynut 
My yummy protein cake did not turned out so instagram looking so here is a cute cactus zebra to compensate😄😋 #yummy #cake #proteincake #zebra #cute #cactus #iifym #iifymgirls #flexibledieting #ifitfitsyourmacros #baking #dnespecu #glutenfree #bezlepku #silkentofu #tofu #sweet #sweettooth #tupperware #mealprep #diet #stevia #carbs #protein #chocolate #lowfat #food #foodinspiration #foodpics #instafood
I havent been posting much lately as I have been soooo busy at work 😫

I am so glad that I prepped and frozen meals during my holiday so that I can come home and heat up a healthy meal when I am tired 🍽

I had apricot chicken for dinner tonight and it was delicious! 😍
#flexibledieting #ifitfitsyourmacros #instafood #rainbow #leanmuscle #protein #bodybuilding #weightloss #healthyfood #cleaneating #mealprep #apricot #wholefoods #macros #iifym #bodysaremadeinthekitchen #frozenmeals #slowcooked #chicken #healthychoices #fitfam #instafit #instafitfam #instafitsociety #igfitness #igfit #worknightmeal #dinner #delicious #rainbowfood
I havent been posting much lately as I have been soooo busy at work 😫 I am so glad that I prepped and frozen meals during my holiday so that I can come home and heat up a healthy meal when I am tired 🍽 I had apricot chicken for dinner tonight and it was delicious! 😍 #flexibledieting  #ifitfitsyourmacros  #instafood  #rainbow  #leanmuscle  #protein  #bodybuilding  #weightloss  #healthyfood  #cleaneating  #mealprep  #apricot  #wholefoods  #macros  #iifym  #bodysaremadeinthekitchen  #frozenmeals  #slowcooked  #chicken  #healthychoices  #fitfam  #instafit  #instafitfam  #instafitsociety  #igfitness  #igfit  #worknightmeal  #dinner  #delicious  #rainbowfood 
Waffle Wednesday has to be these made a while back from the amazingly creative Aleksandra @sashacitrus
Just wow 😍😍😍 -

Happy Humpday 💋💋💋 -

#mymusclemug #mugcake #mmm #waffles #wafflewednesday #faceplant #highprotein #lowfat #lowcarb #flexibledieting #flexibledieter #foodphotography #picoftheday #iifym #macros #cake #food #foodie #foodporn #foodgasm #foodstagram #instafood #epicfood #ifitfitsyourmacros #redvelvet #barebells #humpday #MugLove
Waffle Wednesday has to be these made a while back from the amazingly creative Aleksandra @sashacitrus Just wow 😍😍😍 - Happy Humpday 💋💋💋 - #mymusclemug  #mugcake  #mmm  #waffles  #wafflewednesday  #faceplant  #highprotein  #lowfat  #lowcarb  #flexibledieting  #flexibledieter  #foodphotography  #picoftheday  #iifym  #macros  #cake  #food  #foodie  #foodporn  #foodgasm  #foodstagram  #instafood  #epicfood  #ifitfitsyourmacros  #redvelvet  #barebells  #humpday  #MugLove 
#Repost @chadhargrove1 (@get_repost)
・・・
Here’s an important thought for you:
-
All macronutrients are good for you.
-
Carbs aren the devil — but human kind did create a bit of a problem with PROCESSED foods over the last several decades.
-
These foods tend to be lesser in nutrients, much easier to overeat and also poorly digested.
-
The result, you’re hungry again in an hour, you become lethargic and there’s a good chance you overate.
-
And these processed foods, like potato chips, are often carbohydrate heavy.
-
The problem isn’t the carbs, it’s the fact the food is shitty. 🤷🏼‍♂️💁🏻‍♂️😲.
.
But, no matter what, people will continue to question carbohydrates as the reason they aren’t losing fat. Forget about it.
-
The research is clear — and this makes very logical sense if you look at all the information related to fat loss, like proteins ability to maintain muscle while in a calorie deficit — and strength training’s ability to do the same.
-
Carbs and fats don’t matter much. You may do better on lower fat — even though you need fats to be healthy. Or you may do better on lower carb — even though you need carbs if you’re training hard.
-
In the end...
-
Keep muscle, create a calorie deficit and try and fit in the foods you like the most into those numbers. That’s fat loss.
-
Budda bing budda boom. That’s all folks.
-
Got any questions?
.
.
#lowcarbdiet #lowcarbs #lowfat #lowfatdiet #ketodietchallenge #ketogenicdieting #ketogenicdiet #caloriecount #caloriecounter #calorietracker #caloriecounting #caloriecount #macrocounting #macros #carb #lovecarbs #proteinfoods #highproteinlowcarb #ifitfitsyourmacros #flexiblediet #flexibledieters #toronto #torontofitness #torontopersonaltrainer #personaltrainertoronto #torontogym #torontogyms #torontotrainer #fatlosshelp
#Repost  @chadhargrove1 (@get_repost) ・・・ Here’s an important thought for you: - All macronutrients are good for you. - Carbs aren the devil — but human kind did create a bit of a problem with PROCESSED foods over the last several decades. - These foods tend to be lesser in nutrients, much easier to overeat and also poorly digested. - The result, you’re hungry again in an hour, you become lethargic and there’s a good chance you overate. - And these processed foods, like potato chips, are often carbohydrate heavy. - The problem isn’t the carbs, it’s the fact the food is shitty. 🤷🏼‍♂️💁🏻‍♂️😲. . But, no matter what, people will continue to question carbohydrates as the reason they aren’t losing fat. Forget about it. - The research is clear — and this makes very logical sense if you look at all the information related to fat loss, like proteins ability to maintain muscle while in a calorie deficit — and strength training’s ability to do the same. - Carbs and fats don’t matter much. You may do better on lower fat — even though you need fats to be healthy. Or you may do better on lower carb — even though you need carbs if you’re training hard. - In the end... - Keep muscle, create a calorie deficit and try and fit in the foods you like the most into those numbers. That’s fat loss. - Budda bing budda boom. That’s all folks. - Got any questions? . . #lowcarbdiet  #lowcarbs  #lowfat  #lowfatdiet  #ketodietchallenge  #ketogenicdieting  #ketogenicdiet  #caloriecount  #caloriecounter  #calorietracker  #caloriecounting  #caloriecount  #macrocounting  #macros  #carb  #lovecarbs  #proteinfoods  #highproteinlowcarb  #ifitfitsyourmacros  #flexiblediet  #flexibledieters  #toronto  #torontofitness  #torontopersonaltrainer  #personaltrainertoronto  #torontogym  #torontogyms  #torontotrainer  #fatlosshelp 
Pizza de 22 cm., con masa leudada en frío. Albahaca, tomate, mozzarella y pollo  al pimentón. 
23 gr de proteína por rebanada vs 8-12 de una de cadena de comida rápida.  Muestra de que una buena pizza casera, puede ser un buen complemento en una dieta hiperproteica o en definición. 
#DietaFlexible #Macros #Dieta #Dietas #BajarDePeso #Pizza #FlexibleLife #FlexibleDieting #Proteina #Protein Mexico #HombresCocinando #MenCooking #Gym #Fitness #Fit #FitFood #IfItFitsYourMacros #SiEncajaEnTusMacros #Dieting #FatLoss #PerdidaDeGrasa #PerderPeso #Gimnasio #RecomposicionCorporal #BodyRecomposition
Pizza de 22 cm., con masa leudada en frío. Albahaca, tomate, mozzarella y pollo al pimentón. 23 gr de proteína por rebanada vs 8-12 de una de cadena de comida rápida. Muestra de que una buena pizza casera, puede ser un buen complemento en una dieta hiperproteica o en definición. #DietaFlexible  #Macros  #Dieta  #Dietas  #BajarDePeso  #Pizza  #FlexibleLife  #FlexibleDieting  #Proteina  #Protein  Mexico #HombresCocinando  #MenCooking  #Gym  #Fitness  #Fit  #FitFood  #IfItFitsYourMacros  #SiEncajaEnTusMacros  #Dieting  #FatLoss  #PerdidaDeGrasa  #PerderPeso  #Gimnasio  #RecomposicionCorporal  #BodyRecomposition 
Have you ever tried Champagne cookies?😍 I didn’t know what to expect, but let me tell you, they are DELICIOUS! 🍾😋 #breakfastfeast #brekkie #goodmorning #delicious #granola #startyourdayright #champagne
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••
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This was:
🍶 250g of @fage 0% Greek Yogurt,
🍓 a bunch of berries,
🍾 three Fossier Almond & Champagne butter cookies,
🍪 a @nature_valley Soft-baked Peanut Butter Oatmeal square,
🌰 a handful of @kelloggsus Crunchy Honey & Nut Clusters,
🍯 a nice spoonful of @eatnuttzo Seven Seed & Nut butter,
YUM!
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Again, these champagne cookies are AMAZING: buttery like shortbread and so so flavorful!! 😍
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#balancedbreakfast #breakfastofchampions  #breakfast #breakfastbowl #peanutbutter  #foodblogger #healthyeating #healthybreakfast #fuelup #fitfood #petitdej #foodie #instafood #yummy #dessert #breakfastbar #bigbreakfast #whatiateforbreakfast #eat #comfortfood #shortbread #eatforhealth #fossier
Have you ever tried Champagne cookies?😍 I didn’t know what to expect, but let me tell you, they are DELICIOUS! 🍾😋 #breakfastfeast  #brekkie  #goodmorning  #delicious  #granola  #startyourdayright  #champagne  •• •• •• This was: 🍶 250g of @fage 0% Greek Yogurt, 🍓 a bunch of berries, 🍾 three Fossier Almond & Champagne butter cookies, 🍪 a @nature_valley Soft-baked Peanut Butter Oatmeal square, 🌰 a handful of @kelloggsus Crunchy Honey & Nut Clusters, 🍯 a nice spoonful of @eatnuttzo Seven Seed & Nut butter, YUM! •• •• Again, these champagne cookies are AMAZING: buttery like shortbread and so so flavorful!! 😍 •• •• #balancedbreakfast  #breakfastofchampions  #breakfast  #breakfastbowl  #peanutbutter  #foodblogger  #healthyeating  #healthybreakfast  #fuelup  #fitfood  #petitdej  #foodie  #instafood  #yummy  #dessert  #breakfastbar  #bigbreakfast  #whatiateforbreakfast  #eat  #comfortfood  #shortbread  #eatforhealth  #fossier 
Hey guys, breakfast was not so long ago, but since I'm going for a walk and when I get home I do not know yet, I decided to eat my lunch number one right now! Here is 200g of 2%fat cottage cheese with 100g of strawberry yoghurt.

Kcals 285 = 39P/18C/7F.

MyFitnessPal account: vladrepka
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#flexibledieting#творог
#lovefood#protein#macros
#eattogrow#dailyfoodfeed
#instafood#iifym#leangains
#cleaneating#fitmeals
#yoghurt#fitness#fitfam
#fulldayofeating#bodybuilding#foodblogger
#правильноепитание
#igfitness#ifitfitsyourmacros
#flexibledieter#lunch#gymlife#healthyfood#ппдневник
#calories#gains#cottagecheese
Hey guys, breakfast was not so long ago, but since I'm going for a walk and when I get home I do not know yet, I decided to eat my lunch number one right now! Here is 200g of 2%fat cottage cheese with 100g of strawberry yoghurt. Kcals 285 = 39P/18C/7F. MyFitnessPal account: vladrepka _______________________________________________ #flexibledieting #творог  #lovefood #protein #macros  #eattogrow #dailyfoodfeed  #instafood #iifym #leangains  #cleaneating #fitmeals  #yoghurt #fitness #fitfam  #fulldayofeating #bodybuilding #foodblogger  #правильноепитание  #igfitness #ifitfitsyourmacros  #flexibledieter #lunch #gymlife #healthyfood #ппдневник  #calories #gains #cottagecheese 
Hello guys! How are you? Today is a rest day and now i'm going to the city center to walk with my girl😏😎. Here is my breakfast:40g of oats and oat-cupcake (today i put more oats into it to increase caloricity). Kcals 499 = 37P/49C/15F.

MyFitnessPal account: vladrepka
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#flexibledieting#cupcake#preworkoutmeal
#protein#macros#eattogrow
#dailyfoodfeed#oatmeal#iifym
#leangains#cleaneating#fitmeals
#proteincupcake#фитнесдневник
#кбжу
#fulldayofeating#bodybuilding
#foodblogger#oats#igfitness#ifitfitsyourmacros#flexibledieter#breakfast#diet#ппзавтрак#мирдолжензнатьчтояем #healthyfood#delicious#calories#gains
Hello guys! How are you? Today is a rest day and now i'm going to the city center to walk with my girl😏😎. Here is my breakfast:40g of oats and oat-cupcake (today i put more oats into it to increase caloricity). Kcals 499 = 37P/49C/15F. MyFitnessPal account: vladrepka ______________________________________________ #flexibledieting #cupcake #preworkoutmeal  #protein #macros #eattogrow  #dailyfoodfeed #oatmeal #iifym  #leangains #cleaneating #fitmeals  #proteincupcake #фитнесдневник  #кбжу  #fulldayofeating #bodybuilding  #foodblogger #oats #igfitness #ifitfitsyourmacros #flexibledieter #breakfast #diet #ппзавтрак #мирдолжензнатьчтояем  #healthyfood #delicious #calories #gains 
Yaay finally got my hands on this beauty and it is hands down the best bar I've had in ages. It's delicious, low sugar and that sauce and chocolate combination are spot on. Rating 5/5.

#foodpics #flexibledieting #lifestyle #foodblogger #foodobsessed #strongnotskinny #strength #food #ifitfitsyourmouth #ifitfitsyourmacros #allthefoods #gymbunny #foodporn #instafood #snackreviews #snackideas #girlswithmuscles #girlswholift #naturalmuscle #gym #weightlifter #mma #womenwholift #strongwomen #innerstrength #balancednotclean #lifestyle #edrecovery #survivor #instagram #instagood
Yaay finally got my hands on this beauty and it is hands down the best bar I've had in ages. It's delicious, low sugar and that sauce and chocolate combination are spot on. Rating 5/5. #foodpics  #flexibledieting  #lifestyle  #foodblogger  #foodobsessed  #strongnotskinny  #strength  #food  #ifitfitsyourmouth  #ifitfitsyourmacros  #allthefoods  #gymbunny  #foodporn  #instafood  #snackreviews  #snackideas  #girlswithmuscles  #girlswholift  #naturalmuscle  #gym  #weightlifter  #mma  #womenwholift  #strongwomen  #innerstrength  #balancednotclean  #lifestyle  #edrecovery  #survivor  #instagram  #instagood 
Heading to work armed with this for the day:
@arlaprotein with All Bran and berries for #breakfast , chicken and rice soup with ryvita rye cakes/cheese for #lunch and the other bits Flor afternoon break/snacks until #dinnertime 
Pleeeease can the weekend hurry up! 😪🤦🏼‍♀️
#weightloss #whatimeating #weightlossstory #weightlossdiary #weightlossjourney #weightlossaccount #iifym #iifymuk #ifitfitsyourmacros #mfp #mfpuk #macros #munrofitness #calories #caloriedeficit #countingcals #countingmacros #countingcalories #caloriecounting #caloriecountinguk #caloriecountingdiet #fatloss #fatlossjourney #flexibledieting #healthyeating #healthychoices #mfpjourney
Heading to work armed with this for the day: @arlaprotein with All Bran and berries for #breakfast  , chicken and rice soup with ryvita rye cakes/cheese for #lunch  and the other bits Flor afternoon break/snacks until #dinnertime  Pleeeease can the weekend hurry up! 😪🤦🏼‍♀️ #weightloss  #whatimeating  #weightlossstory  #weightlossdiary  #weightlossjourney  #weightlossaccount  #iifym  #iifymuk  #ifitfitsyourmacros  #mfp  #mfpuk  #macros  #munrofitness  #calories  #caloriedeficit  #countingcals  #countingmacros  #countingcalories  #caloriecounting  #caloriecountinguk  #caloriecountingdiet  #fatloss  #fatlossjourney  #flexibledieting  #healthyeating  #healthychoices  #mfpjourney 
On Wednesdays we squat (we also wear pink) 
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Follow my continual progress @sunday.wanderer 
#fitspo #fitness #legday #workout #gymselfie #iifym #ifitfitsyourmacros #progress #npc #wbff #ifbb #bikinicompetitor #fitnessmodel #sportsmodel #transformation #bodybuilding #fitnessmotivation
No gym selfie... 😱
Sometimes life/shit happens and self care is more important than logging numbers... and having the strength of mind to realise that (and the people around you to nudge you when you forget) is worth more than hitting any PB 💪
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Disclaimer: old post-massage selfie, taken when I was feeling all zen and shizz 😌
No gym selfie... 😱 Sometimes life/shit happens and self care is more important than logging numbers... and having the strength of mind to realise that (and the people around you to nudge you when you forget) is worth more than hitting any PB 💪 • • • Disclaimer: old post-massage selfie, taken when I was feeling all zen and shizz 😌
Just us two goobers having a pose down at our new gym @plusfitness247northrichmond... cut starts in 2 weeks?? 😅😅
Just us two goobers having a pose down at our new gym @plusfitness247northrichmond... cut starts in 2 weeks?? 😅😅
Mixing it up for breakfast is good sometimes when you have the time....quinoa, scrambled egg, chicken, avo, brocolli and spinach - actually pretty decent and didn’t leave me feeling stuffed like bfast normally does 🙌🏻
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#breakfastbowl #powerbowl #eggs  #postwork #postworkoutmeal #brunch #breakfastofchampions #londonbrunch #breakfastgoals #breakfastideas #eggs  #nutritioniskey #lifestylenotadiet #flexibledieting #ifitfitsyourmacros #cleaneats #cleaneating #foodprepping #caloriecounting #protein #gymfood #foodie #instafood #healthyfood #healthyeating #fitfoodie #balancedeating #leanin15 #90daysssgraduate #musclefood
Mixing it up for breakfast is good sometimes when you have the time....quinoa, scrambled egg, chicken, avo, brocolli and spinach - actually pretty decent and didn’t leave me feeling stuffed like bfast normally does 🙌🏻 ••• #breakfastbowl  #powerbowl  #eggs  #postwork  #postworkoutmeal  #brunch  #breakfastofchampions  #londonbrunch  #breakfastgoals  #breakfastideas  #eggs  #nutritioniskey  #lifestylenotadiet  #flexibledieting  #ifitfitsyourmacros  #cleaneats  #cleaneating  #foodprepping  #caloriecounting  #protein  #gymfood  #foodie  #instafood  #healthyfood  #healthyeating  #fitfoodie  #balancedeating  #leanin15  #90daysssgraduate  #musclefood 
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~3,833cals 199p 526c 96f
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16 sliders - 8 chicken with random veggies. 8 beef with random veggies + pickles and tomato sauce.
750g beer battered fries.
1 ding dong and 1 twinkie.
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It was shoulders day and I'm still playing around with calorie intake until I get a chest strap HR monitor and do things more accurately 🙏
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#sliders #beefsliders #chickensliders #burger #beefburger #fries #beerbattered #batteredfries #twinkies #dingdong  #omad #onemealaday #IF #intermittentfasting #fasted #iifym #ifitfitsyourmacros #epicmeal #epicmealtime #carbsafterdark #balance #balancednotclean #flexible #flexibleeater #flexibleeating #bigeat #aucklandnz #postworkout #healthandfitness #nomnomnom
. ~3,833cals 199p 526c 96f . 16 sliders - 8 chicken with random veggies. 8 beef with random veggies + pickles and tomato sauce. 750g beer battered fries. 1 ding dong and 1 twinkie. . It was shoulders day and I'm still playing around with calorie intake until I get a chest strap HR monitor and do things more accurately 🙏 . #sliders  #beefsliders  #chickensliders  #burger  #beefburger  #fries  #beerbattered  #batteredfries  #twinkies  #dingdong  #omad  #onemealaday  #IF  #intermittentfasting  #fasted  #iifym  #ifitfitsyourmacros  #epicmeal  #epicmealtime  #carbsafterdark  #balance  #balancednotclean  #flexible  #flexibleeater  #flexibleeating  #bigeat  #aucklandnz  #postworkout  #healthandfitness  #nomnomnom 
❌G E W I N N S P I E L❌
Die 4k sind nun endlich geknackt! 💥 Vielen lieben Dank an alle, die an Bord geblieben sind und alle, die neu dazu kamen und noch kommen. Danke, für eure täglichen, netten & motivierenden Kommentare und Nachrichten! 😊 So macht mir die ganze Sache weiterhin richtig Spaß! 
Nun zum #gewinnspiel : 
Zusammen mit @yaziocom darf ich 3 PRO-ACCOUNTS im Wert von je 24,99 € unter euch verlosen! 😉
 Wer mir schon länger folgt wird wissen, dass ich selbst auch @yaziocom zum Tracken benutze und sie als die für mich beste Tracking-App wärmstens weiter empfehlen kann! 👌 👉Teilnahmebedingungen: folgt @johnnys.fitfood und @yaziocom , markiert 3 Freunde unter dem Foto und schreibt einen kurzen Kommentar, warum gerade ihr den Pro Account benötigt. Das Gewinnspiel läuft bis 27.01. Die Auslosung der Gewinner erfolgt dann am So. 28.01.18. 👉Viel Glück! 😉
#gewinnspiel #giveaway #fitness #yazio #tracking #ernährung #foodblogger #johnnysfitfood #gesund #workout #bodybuilding #fitnesslifestyle #fitfood #fitfam #gesundesessen #fitnessrezepte #healthy #cleaneating #abnehmen #besseressen #essen #ifitfitsyourmacros #food
❌G E W I N N S P I E L❌ Die 4k sind nun endlich geknackt! 💥 Vielen lieben Dank an alle, die an Bord geblieben sind und alle, die neu dazu kamen und noch kommen. Danke, für eure täglichen, netten & motivierenden Kommentare und Nachrichten! 😊 So macht mir die ganze Sache weiterhin richtig Spaß! Nun zum #gewinnspiel  : Zusammen mit @yaziocom darf ich 3 PRO-ACCOUNTS im Wert von je 24,99 € unter euch verlosen! 😉 Wer mir schon länger folgt wird wissen, dass ich selbst auch @yaziocom zum Tracken benutze und sie als die für mich beste Tracking-App wärmstens weiter empfehlen kann! 👌 👉Teilnahmebedingungen: folgt @johnnys.fitfood und @yaziocom , markiert 3 Freunde unter dem Foto und schreibt einen kurzen Kommentar, warum gerade ihr den Pro Account benötigt. Das Gewinnspiel läuft bis 27.01. Die Auslosung der Gewinner erfolgt dann am So. 28.01.18. 👉Viel Glück! 😉 #gewinnspiel  #giveaway  #fitness  #yazio  #tracking  #ernährung  #foodblogger  #johnnysfitfood  #gesund  #workout  #bodybuilding  #fitnesslifestyle  #fitfood  #fitfam  #gesundesessen  #fitnessrezepte  #healthy  #cleaneating  #abnehmen  #besseressen  #essen  #ifitfitsyourmacros  #food 
Breakdown of breakfast: 1 egg, flaxmeal pancake, 1tbsp sauerkraut, 1/2 avo, 4 olives, 1 cup lettace, 25g butter, rooibos (redbush) tea with magnesium
Breakdown of breakfast: 1 egg, flaxmeal pancake, 1tbsp sauerkraut, 1/2 avo, 4 olives, 1 cup lettace, 25g butter, rooibos (redbush) tea with magnesium
Dramatic look to the right.
Dramatic look to the right.
Good morning guys and happy humpday 🍑 tried the newest @swolesomefoods bar - chocolate orange 🍊 as with all the bars, the texture was perfectly soft with an abundance of creamy filling 😍 taste was spot on too and the orange was just enough 🤤 still think the mince pie and Christmas cookie win for me but this is lovely! I’m hoping for a Banoffee one what you all thinking? 🤔🙊
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Hope you all have a lovely day 😊
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#chocolateorange #chocolatelover #cake #whitechocolate #proteinbar #junkfood  #carbsoncarbs #carbsafterdark #cheatday #weightgain #yummy #eeeeeats #foodlover #foodie  #edrecovery #recovery #balancedintake #iifym #iifymgirls #ifitfitsyourmacros #flexibledieting #girlswholift #girlswithmuscle #ukfitfam #fitnessaddict #foodporn #pornfood #foodgasm #bodybuilding
Good morning guys and happy humpday 🍑 tried the newest @swolesomefoods bar - chocolate orange 🍊 as with all the bars, the texture was perfectly soft with an abundance of creamy filling 😍 taste was spot on too and the orange was just enough 🤤 still think the mince pie and Christmas cookie win for me but this is lovely! I’m hoping for a Banoffee one what you all thinking? 🤔🙊 . . . Hope you all have a lovely day 😊 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #chocolateorange  #chocolatelover  #cake  #whitechocolate  #proteinbar  #junkfood  #carbsoncarbs  #carbsafterdark  #cheatday  #weightgain  #yummy  #eeeeeats  #foodlover  #foodie  #edrecovery  #recovery  #balancedintake  #iifym  #iifymgirls  #ifitfitsyourmacros  #flexibledieting  #girlswholift  #girlswithmuscle  #ukfitfam  #fitnessaddict  #foodporn  #pornfood  #foodgasm  #bodybuilding 
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Good morning you beautiful bunch... Happy HumpDay... let's celebrate... with CRUMPETS!! Cast your filthy jealous peepers over this delectable behemoth... created by our legendary ambassador @macro_joe!! Get 'Following' Joe for more masterpieces!!
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@Regranned from @macro_joe -  So glad to have Crumpets back in my life! 😍 Big stack of 6 topped with @reesesuk creamy PB and cherry jam as we were all out of strawbz! 👌🏾 -
Definitely find pushing my carbs back to later in the day works best for me! Not bloated for my workout and also have a ton of calories to play with right before bed! Send myself right into a carb coma! 😴➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Macros (@myfitnesspal - Joe_Foxton)
🔸Kcal - 983
🔹C - 159g
🔹F - 26g
🔹P - 29g
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
@Beyond_Averageuk - 'MACROJOE10' 👕👊🏾
@GrenadeOfficial - 'JOE25' 💣💥
@Bodbox - 'MACROJOE15' 📦🍫
@My_Muscle_Mug - 'MACROJOE10' ☕️🍰
@BodySmartFitness - 'MACROJ10' 🍕🍏
@ATasteoftheStates - 'MACROJOE20' 🇺🇸🍭
@EatLeanCheese - ’JOE10’ 💪🏾🧀
@CrumpetsCoffee - ‘JOEF10’ 🥞☕️
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#forkyeah #feedyoursoul #foodblogger #diet #lovefood #bodybuilding #foodpornshare #foodbeast #flexibledieting #flexibledieter #foodphotography #aesthetic #iifym #macros #cheatday #junkfood #cheatmeal #food #foodie #foodporn #foodgasm #foodstagram #instafood #epicfood #ifitfitsyourmacros #candy #peanutbutter #dessert #PBJ #crumpets
Good morning you beautiful bunch... Happy HumpDay... let's celebrate... with CRUMPETS!! Cast your filthy jealous peepers over this delectable behemoth... created by our legendary ambassador @macro_joe!! Get 'Following' Joe for more masterpieces!! - - - @Regranned from @macro_joe - So glad to have Crumpets back in my life! 😍 Big stack of 6 topped with @reesesuk creamy PB and cherry jam as we were all out of strawbz! 👌🏾 - Definitely find pushing my carbs back to later in the day works best for me! Not bloated for my workout and also have a ton of calories to play with right before bed! Send myself right into a carb coma! 😴➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Macros (@myfitnesspal - Joe_Foxton) 🔸Kcal - 983 🔹C - 159g 🔹F - 26g 🔹P - 29g ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ @Beyond_Averageuk - 'MACROJOE10' 👕👊🏾 @GrenadeOfficial - 'JOE25' 💣💥 @Bodbox - 'MACROJOE15' 📦🍫 @My_Muscle_Mug - 'MACROJOE10' ☕️🍰 @BodySmartFitness - 'MACROJ10' 🍕🍏 @ATasteoftheStates - 'MACROJOE20' 🇺🇸🍭 @EatLeanCheese - ’JOE10’ 💪🏾🧀 @CrumpetsCoffee - ‘JOEF10’ 🥞☕️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #forkyeah  #feedyoursoul  #foodblogger  #diet  #lovefood  #bodybuilding  #foodpornshare  #foodbeast  #flexibledieting  #flexibledieter  #foodphotography  #aesthetic  #iifym  #macros  #cheatday  #junkfood  #cheatmeal  #food  #foodie  #foodporn  #foodgasm  #foodstagram  #instafood  #epicfood  #ifitfitsyourmacros  #candy  #peanutbutter  #dessert  #PBJ  #crumpets 
Extra Toasty Turkey Pepperoni n Egg  Crossiants

These beauties were delicious baked tad to long but didn't ruin the flavour at all. Found some turkey pepperoni at Costco 40 calories per 10slices super good macros.

#TFSarmy #macros #iffym #if #intermittentfasting #flexibledieting #foodie #foodporn #healthylifestyle #onemealaday #ifitfitsyourmacros #goodeats #fitfood #macros #healthylifestyle #nom #gains #balancedlife #cheatmeals #forkyeah #eeeeeats #instagood #flexibledieters #food #foodpics #instafood #carbs #carbsafterdark #balancednotclean #foodstagram
Extra Toasty Turkey Pepperoni n Egg Crossiants These beauties were delicious baked tad to long but didn't ruin the flavour at all. Found some turkey pepperoni at Costco 40 calories per 10slices super good macros. #TFSarmy  #macros  #iffym  #if  #intermittentfasting  #flexibledieting  #foodie  #foodporn  #healthylifestyle  #onemealaday  #ifitfitsyourmacros  #goodeats  #fitfood  #macros  #healthylifestyle  #nom  #gains  #balancedlife  #cheatmeals  #forkyeah  #eeeeeats  #instagood  #flexibledieters  #food  #foodpics  #instafood  #carbs  #carbsafterdark  #balancednotclean  #foodstagram 
Hokus pokus - kulhydrater i fokus 🤓😂😍🎊 Alt for lækker aftensmad i mandags 🤤 Jeg forsøger at tømme lidt ud i min lille fryser - derfor boller 😄😍❤️ #aftensmad #preparationiskey #weightlossjourney #motivation #følgmitvægttab #vægttab2018 #vægttabsrejse #vægttab #royalcopenhagen #morgenmad  #fitnesslifestyle #healthydiet  #sundhed #frokost #healthyfood #livsstilsændring #sundlivsstil #sundbalance #girlswholift #træning #training #hjemmebag #riskiks #ifitfitsyourmacros #absaremadeinthekitchen #kosttilskud #nutella #barebells
Hokus pokus - kulhydrater i fokus 🤓😂😍🎊 Alt for lækker aftensmad i mandags 🤤 Jeg forsøger at tømme lidt ud i min lille fryser - derfor boller 😄😍❤️ #aftensmad  #preparationiskey  #weightlossjourney  #motivation  #følgmitvægttab  #vægttab2018  #vægttabsrejse  #vægttab  #royalcopenhagen  #morgenmad  #fitnesslifestyle  #healthydiet  #sundhed  #frokost  #healthyfood  #livsstilsændring  #sundlivsstil  #sundbalance  #girlswholift  #træning  #training  #hjemmebag  #riskiks  #ifitfitsyourmacros  #absaremadeinthekitchen  #kosttilskud  #nutella  #barebells 
Happy hump day Insta Family 🤣🤣✌🏻✌🏻 If there was such a thing as a 5/2 vegan I reckon I’d sign up for that club- 2 days a week eating solely vegan to meet my macros and potentially intermittent fast as well to aid digestion- then 5 days being a carnivore eating all the meats 🐔🐑🐖🍖🍗
Happy hump day Insta Family 🤣🤣✌🏻✌🏻 If there was such a thing as a 5/2 vegan I reckon I’d sign up for that club- 2 days a week eating solely vegan to meet my macros and potentially intermittent fast as well to aid digestion- then 5 days being a carnivore eating all the meats 🐔🐑🐖🍖🍗
#tacotuesday Asian Orange Tempeh 🌮🌮🌮 Details for this recipe are in my live story. ❤️
#tacotuesday  Asian Orange Tempeh 🌮🌮🌮 Details for this recipe are in my live story. ❤️
True friends help each other reach their goals! Zumba is better with friends to keep you pumped! Not pictured: my awesome hubs who killed it at Zumba and is constantly keeping me motivated. Do you like gymming alone or with a friend? 
#iifym #iifymgirls #macros #ifitfitsyourmacros #flexibledieting #weightlossjourney #weightloss #losingweight #fatloss #weightlossmotivation #fattofit #flabtofab #zumba #gym #fitness #fitnessgoals #gymtime #fitfam #fitgram #health #healthy #healthyeating #healthylifestyle #lifestyle #lifestylechange #sisepuede #yesican #ificanyoucan
True friends help each other reach their goals! Zumba is better with friends to keep you pumped! Not pictured: my awesome hubs who killed it at Zumba and is constantly keeping me motivated. Do you like gymming alone or with a friend? #iifym  #iifymgirls  #macros  #ifitfitsyourmacros  #flexibledieting  #weightlossjourney  #weightloss  #losingweight  #fatloss  #weightlossmotivation  #fattofit  #flabtofab  #zumba  #gym  #fitness  #fitnessgoals  #gymtime  #fitfam  #fitgram  #health  #healthy  #healthyeating  #healthylifestyle  #lifestyle  #lifestylechange  #sisepuede  #yesican  #ificanyoucan 
Info bombs!!! Quick little read!! Enjoy! 
#Repost @laurieking_in3 (@get_repost)
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Tag a friend who needs to read this!! 🙆🏼‍♀️ #health #womenshealth 
Probiotics are pretty hip and def ‘all the rage’ these days.
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Ironically since bathroom/poop talk is pretty taboo, nobody has any idea what it REALLY means to have a healthy gut (as they have nothing to reference it to). Not everyone needs probiotics, but MAYBE you do?
Let’s paint some understandings:
- You should be able to roll outta bed and hit the bathroom
- You should “go” 1-3 times a day - Consistency should be Kobe (aka def shouldn’t be messy nor should it take a lot of work to make it happen)
- You should NOT be super bloated and gassy all day
No dice? Couldn’t check all the boxes? 
Well, sh*tttt (literally)
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Here’s why your gut flora may not be up to par:
-Use of antibiotics when sick or during surgery (sayonara, gut floraaa!)
-Excessive sugar intake or high carbohydrate consumption
-Drinking unfiltered water (party foul on that chlorine and fluoride drip!)
-Pesticides and GMO foods
-Stressssss
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Things to look for in a Probiotic:
-Contains prebiotics (to support the growth of probiotics)
-25-50 million CFU (if digestion is aight, feel free to buy one in the 5-20 mil range)
-Strain diversity (the more varied the strands, the better!)
-Shelf-stable & soil based organisms (If it has to be refrigerated, you think it’ll stand a chance against stomach acid?)
-Buy one catered to your specific needs (struggle with depression or anxiety? Try one catered for “Mood”. UTI’s an issue? Look for one catered to Women’s health)
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How do we up the ante nutritionally?
-Drink plenty of water (Bodyweight/2 in oz + 15 oz for every hour of exercise)
-30-40g fiber daily (user mileage may vary and same may do better @ 25-35g)
-Eliminate processed foods & excessive sugar
-Watch food quality - purchase organic produce & high quality meats
-Watch intake of cruciferous veggies like broccoli, cauliflower, and brussels
-Don’t be afraid to test for H.Pylori, SIBO, or Candida if symptoms don’t improve over time!
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Post-antibiotic life got you down?
Consider whipping out the “big guns” and giving VSL-3 Probiotics a ru
Info bombs!!! Quick little read!! Enjoy! #Repost  @laurieking_in3 (@get_repost) ・・・ Tag a friend who needs to read this!! 🙆🏼‍♀️ #health  #womenshealth  Probiotics are pretty hip and def ‘all the rage’ these days. . Ironically since bathroom/poop talk is pretty taboo, nobody has any idea what it REALLY means to have a healthy gut (as they have nothing to reference it to). Not everyone needs probiotics, but MAYBE you do? Let’s paint some understandings: - You should be able to roll outta bed and hit the bathroom - You should “go” 1-3 times a day - Consistency should be Kobe (aka def shouldn’t be messy nor should it take a lot of work to make it happen) - You should NOT be super bloated and gassy all day No dice? Couldn’t check all the boxes? Well, sh*tttt (literally) . Here’s why your gut flora may not be up to par: -Use of antibiotics when sick or during surgery (sayonara, gut floraaa!) -Excessive sugar intake or high carbohydrate consumption -Drinking unfiltered water (party foul on that chlorine and fluoride drip!) -Pesticides and GMO foods -Stressssss . Things to look for in a Probiotic: -Contains prebiotics (to support the growth of probiotics) -25-50 million CFU (if digestion is aight, feel free to buy one in the 5-20 mil range) -Strain diversity (the more varied the strands, the better!) -Shelf-stable & soil based organisms (If it has to be refrigerated, you think it’ll stand a chance against stomach acid?) -Buy one catered to your specific needs (struggle with depression or anxiety? Try one catered for “Mood”. UTI’s an issue? Look for one catered to Women’s health) . How do we up the ante nutritionally? -Drink plenty of water (Bodyweight/2 in oz + 15 oz for every hour of exercise) -30-40g fiber daily (user mileage may vary and same may do better @ 25-35g) -Eliminate processed foods & excessive sugar -Watch food quality - purchase organic produce & high quality meats -Watch intake of cruciferous veggies like broccoli, cauliflower, and brussels -Don’t be afraid to test for H.Pylori, SIBO, or Candida if symptoms don’t improve over time! . Post-antibiotic life got you down? Consider whipping out the “big guns” and giving VSL-3 Probiotics a ru
Client Spotlight 🔥
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In just 6 weeks Mitch was able to go from average joe to shredded dropping over 6% body fat and in fact getting stronger the whole time 😉
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Need help with a custom plan/program send me a dm 👊🏻
Client Spotlight 🔥 . . In just 6 weeks Mitch was able to go from average joe to shredded dropping over 6% body fat and in fact getting stronger the whole time 😉 . . Need help with a custom plan/program send me a dm 👊🏻
My next 30 day challeng!
My next 30 day challeng!
I call this #TransformationTuesday pic “Evolution of a T-Shirt”, because, truthfully, that’s how I gauge my weight loss most of the time — not necessarily by the number on a scale, but by how my clothes fit (and how I fit in my surroundings)
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I’ve learned that I can become obsessed. I purposely didn’t buy a scale when I started this #weightlossjourney two years ago because I knew how my mind worked. At the time, I was having to go to my doctor’s office every three months, so that’s how often I would see if there was any progress
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My starting reason: get my PCOS under control and tackle my weight. Everything that “fixed” itself came about because I took that step in bettering myself
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I’m still fat, yes, but when I started this new lifestyle, I was creeping up to 370 pounds (my highest was well over 400lbs in high school). In fact, I weighed 365. That first picture, I had already lost about 20 lbs and I was over the moon to find a 2XL men’s T-shirt that I liked and that was in stock. Now? Last time I weighed in, I’m at 278 and can squeeze my rear end into a size 18/20
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I’ve still got such a long ways to go, but I’ve also come a long way. My journey’s not over yet!
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#beforeandafter #beforeandduring #progresspic #progressnotperfection #workinprogress #ifitfitsyourmacros #iifym #fitfam #myfitnesspal #fitnessjourney #fitnessmotivation #weightloss #weightlosstransformation #weightlossresults #MYjourney #doingthisforme #stillhavealongwaytogo
I call this #TransformationTuesday  pic “Evolution of a T-Shirt”, because, truthfully, that’s how I gauge my weight loss most of the time — not necessarily by the number on a scale, but by how my clothes fit (and how I fit in my surroundings) . I’ve learned that I can become obsessed. I purposely didn’t buy a scale when I started this #weightlossjourney  two years ago because I knew how my mind worked. At the time, I was having to go to my doctor’s office every three months, so that’s how often I would see if there was any progress . My starting reason: get my PCOS under control and tackle my weight. Everything that “fixed” itself came about because I took that step in bettering myself . I’m still fat, yes, but when I started this new lifestyle, I was creeping up to 370 pounds (my highest was well over 400lbs in high school). In fact, I weighed 365. That first picture, I had already lost about 20 lbs and I was over the moon to find a 2XL men’s T-shirt that I liked and that was in stock. Now? Last time I weighed in, I’m at 278 and can squeeze my rear end into a size 18/20 . I’ve still got such a long ways to go, but I’ve also come a long way. My journey’s not over yet! . . #beforeandafter  #beforeandduring  #progresspic  #progressnotperfection  #workinprogress  #ifitfitsyourmacros  #iifym  #fitfam  #myfitnesspal  #fitnessjourney  #fitnessmotivation  #weightloss  #weightlosstransformation  #weightlossresults  #MYjourney  #doingthisforme  #stillhavealongwaytogo 
Too lazy to cook tonight so yogurt and cereal for dinner. @lightandfit mixed with @skippybrand peanut butter, and a scoop of protein. Topped with plain @cheerios 
#iifym #ifitfitsyourmacros #flexibledieting
Too lazy to cook tonight so yogurt and cereal for dinner. @lightandfit mixed with @skippybrand peanut butter, and a scoop of protein. Topped with plain @cheerios #iifym  #ifitfitsyourmacros  #flexibledieting 
@syattfitness - 💥SUSHI ON A DIET💥
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🥑If you are looking  for a natural weight loss solution.
🍓 Visit link on my bio @surecalories
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🦄Strap yourself in and squeeze onto your portkey because I'm anticipating a poop storm of incoherent gobbledygook from a fistful of dementors in the comments. Ready? Goggles on? We're diving in.
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☕️Sushi is my favorite food in the world. And I hate the question but if I could only eat one thing for the rest of my life it would 100% be sushi. (Pizza, too. And coffee. Also cheesecake.) But sushi is number one!
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🦄Anyway. Even though sushi is wicked healthy and good for you and blah blah blah, it's verrrrry easy to toss down a muggle-ton of calories without realizing. And that's the issue most people struggling to lose the last bit of stubborn fat deal with - eating very "healthy" but not losing fat.
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☕️Keep in mind, I purposefully did NOT use a red x (❌) or green check (✅) to symbolize the "right" choices. Instead I said, "less of this" and "more of this." Because I'm NOT saying you can't eat these things. In fact, I had a boat full of sushi last night. -
🦄I AM saying you should be aware of what makes up the majority of your meal. Because things like dumplings, maki, and tempura are verrry high cal/low protein. Whereas edamame, sashimi, and miso soup are verrrry low calorie/high protein. And if you eat sushi regularly (and/or in large amounts) sticking to mainly the right side of this image can help you stay on track and fill you up for far fewer calories.
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☕️That's it. That's all I'm saying. Nothing on this picture is inherently bad for you and I honestly encourage you to have all of it in moderation. Because life is too damn short not to enjoy yourself.
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#sushi #sushitime #sushiburrito #bodybuilding #bodybuildinglifestyle #bodybuilder #bodybuildingcom #nutrition #healthyfood #healthyeating #healthydinner #iifym #ifitfitsyourmacros #healthydiet #fitnessaddict #fish #protein #nutritioncoach #nutritionist #diet #dieting #dietician #fatloss #fatlossfood #weightloss #alwaysoptimal #syattfitness
@syattfitness - 💥SUSHI ON A DIET💥 . . . 🥑If you are looking for a natural weight loss solution. 🍓 Visit link on my bio @surecalories ・・・ - 🦄Strap yourself in and squeeze onto your portkey because I'm anticipating a poop storm of incoherent gobbledygook from a fistful of dementors in the comments. Ready? Goggles on? We're diving in. - ☕️Sushi is my favorite food in the world. And I hate the question but if I could only eat one thing for the rest of my life it would 100% be sushi. (Pizza, too. And coffee. Also cheesecake.) But sushi is number one! - 🦄Anyway. Even though sushi is wicked healthy and good for you and blah blah blah, it's verrrrry easy to toss down a muggle-ton of calories without realizing. And that's the issue most people struggling to lose the last bit of stubborn fat deal with - eating very "healthy" but not losing fat. - ☕️Keep in mind, I purposefully did NOT use a red x (❌) or green check (✅) to symbolize the "right" choices. Instead I said, "less of this" and "more of this." Because I'm NOT saying you can't eat these things. In fact, I had a boat full of sushi last night. - 🦄I AM saying you should be aware of what makes up the majority of your meal. Because things like dumplings, maki, and tempura are verrry high cal/low protein. Whereas edamame, sashimi, and miso soup are verrrry low calorie/high protein. And if you eat sushi regularly (and/or in large amounts) sticking to mainly the right side of this image can help you stay on track and fill you up for far fewer calories. - ☕️That's it. That's all I'm saying. Nothing on this picture is inherently bad for you and I honestly encourage you to have all of it in moderation. Because life is too damn short not to enjoy yourself. - #sushi  #sushitime  #sushiburrito  #bodybuilding  #bodybuildinglifestyle  #bodybuilder  #bodybuildingcom  #nutrition  #healthyfood  #healthyeating  #healthydinner  #iifym  #ifitfitsyourmacros  #healthydiet  #fitnessaddict  #fish  #protein  #nutritioncoach  #nutritionist  #diet  #dieting  #dietician  #fatloss  #fatlossfood  #weightloss  #alwaysoptimal  #syattfitness