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Protein MILKSHAKE GIVEAWAY 🌸🍁✨I'm a #proteinmilkshakebabe with a tendency to become addicted to any and all things cream puff ✌🏼
@proteinmilkshake has done an incredible job with their flavors from pumpkin pie, strawberry shortcake, ice cream cake and now cream puff and I was so happy to be able to try them out and share the love with you ☺️
When it comes to protein for me it is all about the taste, quality and macronutrients profile! These protein powders are all natural, 22g protein, 1g sugar, and the flavors are BOMB! 
GiveAway details 💕
1. Follow @proteinmilkshake and Myself 
2. Tag a friend below and tell them what your favorite post workout snack is (need new ideas hehe).
3. Enter as many times as you'd like! 
4. Winner will be chosen on Thursday 10/26/17 and will be announced in the caption and on my story! 
Good luck ♥️ And keep a lookout for another giveaway happening Thursday 🌸 #proteinmilkshake #giveaway #proteingiveaway
Protein MILKSHAKE GIVEAWAY 🌸🍁✨I'm a #proteinmilkshakebabe  with a tendency to become addicted to any and all things cream puff ✌🏼 @proteinmilkshake has done an incredible job with their flavors from pumpkin pie, strawberry shortcake, ice cream cake and now cream puff and I was so happy to be able to try them out and share the love with you ☺️ When it comes to protein for me it is all about the taste, quality and macronutrients profile! These protein powders are all natural, 22g protein, 1g sugar, and the flavors are BOMB! GiveAway details 💕 1. Follow @proteinmilkshake and Myself 2. Tag a friend below and tell them what your favorite post workout snack is (need new ideas hehe). 3. Enter as many times as you'd like! 4. Winner will be chosen on Thursday 10/26/17 and will be announced in the caption and on my story! Good luck ♥️ And keep a lookout for another giveaway happening Thursday 🌸 #proteinmilkshake  #giveaway  #proteingiveaway 
Êta rotina que amo!
Quem me conhece sabe que minha rotina durante a semana é louca , da faculdade para o estágio,e depois costumo treinar,qnd enjoo ou consigo acordar mais cedo treino cedinho,assim que a academia abre.Como disse no post de ontem , organização conta muito na administração do nosso dia,  as 24h passam voando.Segunda é  o dia mundial do recomeço,rs.Colocaram em prática  os planos que fizeram ontem e prometeram se comprometer durante a semana? Espero que sim!
Mas se não fez,Não espere até a próxima segunda para isso.Comece hoje , você ainda tem tempo.Afinal ,td dia podemos recomeçar.
#flexibledieting #receitassaudaveis #healthylifestyle#iifymgirls#macros#vidasaudavel#nutrição #organização #dietaflexivel#paleo#mindfullness
Êta rotina que amo! Quem me conhece sabe que minha rotina durante a semana é louca , da faculdade para o estágio,e depois costumo treinar,qnd enjoo ou consigo acordar mais cedo treino cedinho,assim que a academia abre.Como disse no post de ontem , organização conta muito na administração do nosso dia, as 24h passam voando.Segunda é o dia mundial do recomeço,rs.Colocaram em prática os planos que fizeram ontem e prometeram se comprometer durante a semana? Espero que sim! Mas se não fez,Não espere até a próxima segunda para isso.Comece hoje , você ainda tem tempo.Afinal ,td dia podemos recomeçar. #flexibledieting  #receitassaudaveis  #healthylifestyle #iifymgirls #macros #vidasaudavel #nutrição  #organização  #dietaflexivel #paleo #mindfullness 
It gives me great pleasure to share that purple-faced Rue is back! 💅 It’s been a long time since I worked THIS hard in the gym. But It’s been a long time since I’ve felt good enough to work this hard. The purple face is the giveaway of my hard work. I feel great and I feel like working hard for no reason other than I want to. I’m sweating everywhere, I can barely get oxygen in my lungs fast enough. What a magical feeling. #imback #motivationmonday #purplefacedrue
It gives me great pleasure to share that purple-faced Rue is back! 💅 It’s been a long time since I worked THIS hard in the gym. But It’s been a long time since I’ve felt good enough to work this hard. The purple face is the giveaway of my hard work. I feel great and I feel like working hard for no reason other than I want to. I’m sweating everywhere, I can barely get oxygen in my lungs fast enough. What a magical feeling. #imback  #motivationmonday  #purplefacedrue 
:: Macro Monday Tip :: How to Successfully Hit Your Macros When You First Start Counting ⚖️🍴
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Hi guys! Welcome back to Macro Monday 👋🏼 Like anything, getting great takes practice, right? Counting macros is no different. Now, counting macros is like riding a bike for me. I don’t even think about what I’m eating through the day because I am very much attuned to what macros my body needs and how to hit them. So it’s very easy to stay on track, and I spend no more than 2 minutes tracking/putting things in MFP each day. BUT ☝🏼 when I first started counting...it was not this way AT ALL. I was on the struggle bus for sure 😂 It took a lot of trial & error figuring out ways to hit my macros. So, I’m going to tell you guys some tips today that will hopefully get you off that struggle bus sooner rather than later 😜
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 1. Plan ALL your meals BEFORE your day starts. I can’t tell you how many times in the beginning I would get to the end of my day and realize I had very few macros left. And I was like I can’t eat anything for dinner now—how did this happen?! 😂 If you put everything into MFP before you start your breakfast you can make sure that you will stay on track through the day & have enough macros from breakfast until dinner. 
2. Look at what macros you tend to both over & under eat and adjust each meal accordingly. So if you know you are always over carbs & under protein—in each meal, make a more carb friendly choice & add a little more protein. This way your macros will be more balanced through the day & will make it easier to hit your goals. 
3. Leave room for treats/unexpected items, or if you want to eat something that you didn’t plan for, look to see what you can adjust to fit in that item. For example, say you decide you want to eat a chocolate chip cookie that is 20C/10F/2P. And later in the day you were planning on having avocado toast. Well, you know that those macros are similar do you can cut out the avo toast and eat the cookie instead.
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Hope these were helpful! If you guys have any specific questions, comment below! I’m happy to answer 😊 #GuentzMacroTips
:: Macro Monday Tip :: How to Successfully Hit Your Macros When You First Start Counting ⚖️🍴 . Hi guys! Welcome back to Macro Monday 👋🏼 Like anything, getting great takes practice, right? Counting macros is no different. Now, counting macros is like riding a bike for me. I don’t even think about what I’m eating through the day because I am very much attuned to what macros my body needs and how to hit them. So it’s very easy to stay on track, and I spend no more than 2 minutes tracking/putting things in MFP each day. BUT ☝🏼 when I first started counting...it was not this way AT ALL. I was on the struggle bus for sure 😂 It took a lot of trial & error figuring out ways to hit my macros. So, I’m going to tell you guys some tips today that will hopefully get you off that struggle bus sooner rather than later 😜 . 1. Plan ALL your meals BEFORE your day starts. I can’t tell you how many times in the beginning I would get to the end of my day and realize I had very few macros left. And I was like I can’t eat anything for dinner now—how did this happen?! 😂 If you put everything into MFP before you start your breakfast you can make sure that you will stay on track through the day & have enough macros from breakfast until dinner. 2. Look at what macros you tend to both over & under eat and adjust each meal accordingly. So if you know you are always over carbs & under protein—in each meal, make a more carb friendly choice & add a little more protein. This way your macros will be more balanced through the day & will make it easier to hit your goals. 3. Leave room for treats/unexpected items, or if you want to eat something that you didn’t plan for, look to see what you can adjust to fit in that item. For example, say you decide you want to eat a chocolate chip cookie that is 20C/10F/2P. And later in the day you were planning on having avocado toast. Well, you know that those macros are similar do you can cut out the avo toast and eat the cookie instead. . Hope these were helpful! If you guys have any specific questions, comment below! I’m happy to answer 😊 #GuentzMacroTips 
The best dam thing about competing is literally all the amazing people you get to meet. A huge shout out to this stunner who took out 2nd place in both of her categories 😍🙌🏻 #teamhfs
The best dam thing about competing is literally all the amazing people you get to meet. A huge shout out to this stunner who took out 2nd place in both of her categories 😍🙌🏻 #teamhfs 
Make every move, mind set, decision, and thought matter. Only do things that support you going where you want to be. Take things one day at a time. Do everything today as if it was the only day that mattered. Tomorrow isn't promised and more importantly, it is decided by today.
Make every move, mind set, decision, and thought matter. Only do things that support you going where you want to be. Take things one day at a time. Do everything today as if it was the only day that mattered. Tomorrow isn't promised and more importantly, it is decided by today.
Sick with what could be the flu but praying isn't and currently watching YouTube for the tenth hour today, but wishing I was eating my homemade coconut butter cups😭Hope you're all having a good start to the week! Tty when I'm betta😘
Sick with what could be the flu but praying isn't and currently watching YouTube for the tenth hour today, but wishing I was eating my homemade coconut butter cups😭Hope you're all having a good start to the week! Tty when I'm betta😘
Did a little squat obviously💁 and this weird thing called bench 
Id say my Monday was such a monday👏

#strongbycierra #strongisstrong
Steady state cardio doesn’t exactly fly by if you know what I mean *checks the clock every minute* | ✨NEW✨on the blog, I dish my favorite TV obsessions that keep me entertained no matter how long I’m on that dang machine | click the link in my bio ⬆️ or visit [ironandicecream.com] | using the @xfinity stream TV app I’m set w/ my recorded shows, live TV 📺 & more!
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Share your current go-to’s below! I’m always looking for new shows ⬇️
Steady state cardio doesn’t exactly fly by if you know what I mean *checks the clock every minute* | ✨NEW✨on the blog, I dish my favorite TV obsessions that keep me entertained no matter how long I’m on that dang machine | click the link in my bio ⬆️ or visit [ironandicecream.com] | using the @xfinity stream TV app I’m set w/ my recorded shows, live TV 📺 & more! ✖️ Share your current go-to’s below! I’m always looking for new shows ⬇️
Just a little appreciation for how far my baby legs have come. It's nice to see them take shape after all the work I've put into them!! 🍑🍑
Just a little appreciation for how far my baby legs have come. It's nice to see them take shape after all the work I've put into them!! 🍑🍑
Another edition of #MyMeals 😋 You can see that even though I use #flexibledieting, I eat mostly whole foods!🥑🍌🍅🌶🍠 This is because even though I COULD fit in pizza🍕, donuts🍩, etc... I’d rather feel full and energized, especially since I’m in caloric deficit. And of course, somedays I do want a beer or a cookie so I make that fit 🙌🏼🍺🍪
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➡️M1: 2 small corn tortillas + 1/4 cup fat free refried beans + 2 eggs scrambled🍳 + 2 tbsp. shredded cheese🧀 + 2 oz. avocado🥑 + 2 tbsp. salsa
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➡️S1: 1 cup water + 1 cup frozen mango + 1/2 banana🍌 + 2 scoops @vitalproteins beauty greens🍃 + 2 packets @truelemon crystallized orange🍊 + 1 tbsp. @nutiva chia seeds
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➡️M2: 3.5 oz. baked parmesan chicken breast (recipe #ontheblog) + 3 oz. broiled parmesan asparagus💚 + 1 broiled parmesan basil tomato🍅 + 6 oz. garlic cauliflower mash .
➡️S2: 6 oz. low fat cottage cheese + 1/4 cup @hummustir + 4 mini sweet peppers🌶
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➡️M3: 4 oz. mustard tarragon baked salmon + 6 oz. roasted delicata squash😍 + 1 cup cranberry walnut Brussels sprouts
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➡️S3: 1 slice vegan protein banana bread🍞 made with @livwell_nutrition raw plant protein + 1 tbsp. melted chocolate brownie @sweetspreads🍫
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Let me know in the comments if you want a recipe for anything!😘
Another edition of #MyMeals  😋 You can see that even though I use #flexibledieting , I eat mostly whole foods!🥑🍌🍅🌶🍠 This is because even though I COULD fit in pizza🍕, donuts🍩, etc... I’d rather feel full and energized, especially since I’m in caloric deficit. And of course, somedays I do want a beer or a cookie so I make that fit 🙌🏼🍺🍪 . ➡️M1: 2 small corn tortillas + 1/4 cup fat free refried beans + 2 eggs scrambled🍳 + 2 tbsp. shredded cheese🧀 + 2 oz. avocado🥑 + 2 tbsp. salsa . ➡️S1: 1 cup water + 1 cup frozen mango + 1/2 banana🍌 + 2 scoops @vitalproteins beauty greens🍃 + 2 packets @truelemon crystallized orange🍊 + 1 tbsp. @nutiva chia seeds . ➡️M2: 3.5 oz. baked parmesan chicken breast (recipe #ontheblog ) + 3 oz. broiled parmesan asparagus💚 + 1 broiled parmesan basil tomato🍅 + 6 oz. garlic cauliflower mash . ➡️S2: 6 oz. low fat cottage cheese + 1/4 cup @hummustir + 4 mini sweet peppers🌶 . ➡️M3: 4 oz. mustard tarragon baked salmon + 6 oz. roasted delicata squash😍 + 1 cup cranberry walnut Brussels sprouts . ➡️S3: 1 slice vegan protein banana bread🍞 made with @livwell_nutrition raw plant protein + 1 tbsp. melted chocolate brownie @sweetspreads🍫 . Let me know in the comments if you want a recipe for anything!😘
Step up your breakfast game plan this week. 🌇📈 #ditchthespoon
Step up your breakfast game plan this week. 🌇📈 #ditchthespoon 
me: damn sry i'm actually rly busy rn #overwhelmed #dying #halp // also me:
@straussmeats ribeye and green beans with garlic 😘😍
@straussmeats ribeye and green beans with garlic 😘😍
#operationeffthescales - eating healthily and with balance can be easy, yummy and cheap! Some of my fave meals over the last fortnight (I make these in bulk to freeze so I can have meals readily available to me):
- pumpkin, haloumi and spinach egg white frittata with lean pork and broccoli - @proteinbreadco pizza with veggies and light mozzarella with chicken and broccoli - @proteinbreadco pancakes with @halotopaus ice cream, blueberries and maple syrup - @amyshealthybaking banana and blueberry muffins (added some low sugar dark chocolate) - low carb nachos made with barley wraps and pork mince with a heap of veggies - fudgy brownies @amyshealthybaking amazing recipe - egg white and goats cheese frittata (this gives me 4 servings) #delicious #healthyfood #healthyrecipes #iifym #iifymgirls #iifymrecipes #eatingforlifting #healthyfoodporn #healthybaking #mealprep
#operationeffthescales  - eating healthily and with balance can be easy, yummy and cheap! Some of my fave meals over the last fortnight (I make these in bulk to freeze so I can have meals readily available to me): - pumpkin, haloumi and spinach egg white frittata with lean pork and broccoli - @proteinbreadco pizza with veggies and light mozzarella with chicken and broccoli - @proteinbreadco pancakes with @halotopaus ice cream, blueberries and maple syrup - @amyshealthybaking banana and blueberry muffins (added some low sugar dark chocolate) - low carb nachos made with barley wraps and pork mince with a heap of veggies - fudgy brownies @amyshealthybaking amazing recipe - egg white and goats cheese frittata (this gives me 4 servings) #delicious  #healthyfood  #healthyrecipes  #iifym  #iifymgirls  #iifymrecipes  #eatingforlifting  #healthyfoodporn  #healthybaking  #mealprep 
Who adds jump squats and burpees to the end of a leg sesh?!?
My sadist coach @texascitybarbell 👈 thats who!
Finally made it back to work, back into my 5" heels, only to climb two flights for my next meeting. I was ready to savagely beat someone. Good day😊. #legday #legdayproblems #quadsquad #quadsfordays #powerlifter #powerbuilder #bodybuilder #discipline #motivation #thestruggle #irontherapy #girlswholift #girlswithmuscles #girlswhosquat #girlswhopowerlift #girlswhoflex #girlswithquads #strongAF #gains #iifymgirls #iifym #gymrat #gymgrind #dailygrind #readysetlift #fitnessmotivation #liftheavy #bodybuilding #fitnessjunkie
Who adds jump squats and burpees to the end of a leg sesh?!? My sadist coach @texascitybarbell 👈 thats who! Finally made it back to work, back into my 5" heels, only to climb two flights for my next meeting. I was ready to savagely beat someone. Good day😊. #legday  #legdayproblems  #quadsquad  #quadsfordays  #powerlifter  #powerbuilder  #bodybuilder  #discipline  #motivation  #thestruggle  #irontherapy  #girlswholift  #girlswithmuscles  #girlswhosquat  #girlswhopowerlift  #girlswhoflex  #girlswithquads  #strongAF  #gains  #iifymgirls  #iifym  #gymrat  #gymgrind  #dailygrind  #readysetlift  #fitnessmotivation  #liftheavy  #bodybuilding  #fitnessjunkie 
Rivals 🏈💙🐶 (Side note: happy to say I saved money on this jersey in college by getting it from the kids section💁🏻life hacks) ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ #fitgirl #fitfam #fitchick #lifestyle #girlswholift #iifym #iifymgirls #fitnessmotivation #gymrat #dmv #md #work  #strengthtraining  #strength #anytimefitness #redskins #snap #snapchat #cowboys #football  #fitgirlsguide  #puppiesofinstagram #dogsofinstagram #love #strongwomen #dogsofinsta #monday #texas #DC #puppylove
Rivals 🏈💙🐶 (Side note: happy to say I saved money on this jersey in college by getting it from the kids section💁🏻life hacks) ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------ #fitgirl  #fitfam  #fitchick  #lifestyle  #girlswholift  #iifym  #iifymgirls  #fitnessmotivation  #gymrat  #dmv  #md  #work  #strengthtraining  #strength  #anytimefitness  #redskins  #snap  #snapchat  #cowboys  #football  #fitgirlsguide  #puppiesofinstagram  #dogsofinstagram  #love  #strongwomen  #dogsofinsta  #monday  #texas  #DC  #puppylove 
Greek bowls, FTW! Love these for a simple meal, that's fresh and delicious 👍🏼
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These are super simple and a great, easy addition to any meal prep👯. Bowl includes ground 🦃 (seasoned with oregano, garlic, salt, pepper and tomato paste), couscous, feta, fresh tomatoes, hummus and if I have it on hand, diced 🥒
Greek bowls, FTW! Love these for a simple meal, that's fresh and delicious 👍🏼 - - These are super simple and a great, easy addition to any meal prep👯. Bowl includes ground 🦃 (seasoned with oregano, garlic, salt, pepper and tomato paste), couscous, feta, fresh tomatoes, hummus and if I have it on hand, diced 🥒
Let me just pretend I’m stretching my back and take a quick selfie 🤣 But for real, I can’t be the only one who feels like a complete douche bag taking gym selfies when there are other people there? Right?? So do you, A. Not take a selfie B. Try to be sneaky (or not so sneaky like me) or C. selfie away, who cares who is watching?? #gymproblems .
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#weightlossjourney #fattofit #fitfam  #fitspo #liftweights #weightloss #gym #weightwatchers #diet #losingweight #squats #strongnotskinny #girlswholift #healthy #thick #cleaneating #workout #fitness #fitnessjourney #booty #macros #fitchick #fit #iifym #iifymgirls #healthy #slimmingworld #progress #liftheavy
Let me just pretend I’m stretching my back and take a quick selfie 🤣 But for real, I can’t be the only one who feels like a complete douche bag taking gym selfies when there are other people there? Right?? So do you, A. Not take a selfie B. Try to be sneaky (or not so sneaky like me) or C. selfie away, who cares who is watching?? #gymproblems  . . . #weightlossjourney  #fattofit  #fitfam  #fitspo  #liftweights  #weightloss  #gym  #weightwatchers  #diet  #losingweight  #squats  #strongnotskinny  #girlswholift  #healthy  #thick  #cleaneating  #workout  #fitness  #fitnessjourney  #booty  #macros  #fitchick  #fit  #iifym  #iifymgirls  #healthy  #slimmingworld  #progress  #liftheavy 
Back on that Monday grind. I haven’t made this in a long time but went for it using @skinnytaste as inspiration. Cauliflower fried rice with chicken, egg, some peas and carrots, and @traderjoes cilantro wontons. This will do. Now time to grind. #bbg#bbgprogress#chi#chifit#iifym#iifymgirls#girlswholift#strongisthenewskinny#iifymwomen#tiu#fitgirlsguide#dinner#food#foodblogger#foodblog#wcbc#windycitybloggers#chicagoeats#mealprep#whatsfordinner
Happy happy Monday loves!! I am ready for the weekend already!😅 Amazing lift this morning. My squats keep going up and that makes me SO HAPPY!!! Spent all day at clinicals and now I'm ready for a snack, but pj's and some Netflix🤗

#fitspo #fitfam #fitness #selflove #eatliftlive #StrongerEveryDay #aesthetics #livehealthy #eattogrow #loveyourbody #IGfitness #bodybuilding #healthylife #workout #girlsthatlift #intuitiveeating  #foodforfuel #iifym #iifymgirls #diet #macros # #muscle #cleaneatskenzie
Happy happy Monday loves!! I am ready for the weekend already!😅 Amazing lift this morning. My squats keep going up and that makes me SO HAPPY!!! Spent all day at clinicals and now I'm ready for a snack, but pj's and some Netflix🤗 #fitspo  #fitfam  #fitness  #selflove  #eatliftlive  #StrongerEveryDay  #aesthetics  #livehealthy  #eattogrow  #loveyourbody  #IGfitness  #bodybuilding  #healthylife  #workout  #girlsthatlift  #intuitiveeating  #foodforfuel  #iifym  #iifymgirls  #diet  #macros  # #muscle  #cleaneatskenzie 
Eating clean does not have to be boring! As long as you have your staples in place-appropriate amount of macros in place your menu can be endless! Satisfaction in every bite 🍴🥗
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#macrofriendly #salad #becreative #iifymgirls #iifym #foodisfuel #mealprep #goals #fitnessjourney #healthyeating
Weighted chin ups felt so much better this week. Hit 4x3 with a 10lb plate and then a max rep set at BW and was able to hit 8 reps! Thanks @joulesathletics for the outfit! #traingainconquer #spartanbarbell @spartanbbell
Weighted chin ups felt so much better this week. Hit 4x3 with a 10lb plate and then a max rep set at BW and was able to hit 8 reps! Thanks @joulesathletics for the outfit! #traingainconquer  #spartanbarbell  @spartanbbell
Tonight's dinner was Parmesan and panko crusted chicken with Caesar salad 🥗
Tonight's dinner was Parmesan and panko crusted chicken with Caesar salad 🥗
Me at the gym when I know I have 2 private gym sessions and 5 private yoga lessons but I still some how forced myself to go for my own workout....
Me at the gym when I know I have 2 private gym sessions and 5 private yoga lessons but I still some how forced myself to go for my own workout....
You must get out of your comfort zone to achieve growth. Whether it be physically, emotionally, or spiritually, we have to be willing to be uncomfortable to become the best person we can be inside and out. 
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#heavyweightsupplements #monday #mondaymotivation #motivation #inspiration #fit #fitspo #fitness #fitnessmotivation #igfitness #instafit #instagood #instadaily #physique #gym #lifestyle #health #growth #girlswholift #iifymgirls #bodybuilding
You must get out of your comfort zone to achieve growth. Whether it be physically, emotionally, or spiritually, we have to be willing to be uncomfortable to become the best person we can be inside and out. ____________________________________________ #heavyweightsupplements  #monday  #mondaymotivation  #motivation  #inspiration  #fit  #fitspo  #fitness  #fitnessmotivation  #igfitness  #instafit  #instagood  #instadaily  #physique  #gym  #lifestyle  #health  #growth  #girlswholift  #iifymgirls  #bodybuilding 
I ate this delicious pint of ice cream last night and it was on point! Awesome consistency and flavor! It also fit my macros since I intermittent fasted until after 5pm 😳. Had to eat like 1450 calories in 5hrs but I did it and was totally fine. •
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#breyersdelights #🍨 #macrofriendly #yum #iifymgirls #delicious #iifym #iifymwomen #fitgirl #fitfam #fitliving #intermittentfasting #fitlife #fitlifehappylife #flexibledietinglifestyle #flexibledieting #🍦 #mealprepsunday #raspberrychocolate
I ate this delicious pint of ice cream last night and it was on point! Awesome consistency and flavor! It also fit my macros since I intermittent fasted until after 5pm 😳. Had to eat like 1450 calories in 5hrs but I did it and was totally fine. • • • #breyersdelights  #🍨 #macrofriendly  #yum  #iifymgirls  #delicious  #iifym  #iifymwomen  #fitgirl  #fitfam  #fitliving  #intermittentfasting  #fitlife  #fitlifehappylife  #flexibledietinglifestyle  #flexibledieting  #🍦 #mealprepsunday  #raspberrychocolate 
Que hay más rico y sano que la avena? Yo simplemente la amo 😍 esta vez la cociné con leche y salvado de trigo y le puse banano, fresas y chia de topping. Un snack alto en carbs y lleno de fibra y vitaminas 😋🤗.
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#fitnessenequilibrio #vidasana #nutricion #dietaflexible #contarmacros #salud #estilodevida #iifym #iifymgirls #iifymlifestyle #healthyfood #food #healthychoices #fitnessblog #realfood #mealprep #colombianblogger #fitnessinspiration #comidareal #vidafitness #eatclean #homemade #foodpics #foodie #comersano
Que hay más rico y sano que la avena? Yo simplemente la amo 😍 esta vez la cociné con leche y salvado de trigo y le puse banano, fresas y chia de topping. Un snack alto en carbs y lleno de fibra y vitaminas 😋🤗. . . . . #fitnessenequilibrio  #vidasana  #nutricion  #dietaflexible  #contarmacros  #salud  #estilodevida  #iifym  #iifymgirls  #iifymlifestyle  #healthyfood  #food  #healthychoices  #fitnessblog  #realfood  #mealprep  #colombianblogger  #fitnessinspiration  #comidareal  #vidafitness  #eatclean  #homemade  #foodpics  #foodie  #comersano 
Done being taken advantage of, overlooked because I'm not cool enough, or whatever other shit reason people have for treating me the way they do. I'm awesome! Your loss. Don't be surprised if I start treating you exactly the way you treat me from here on in. Putting me first, and I won't apologize for it. #noapologies #truth #anxiety  #thisisme #fit #fitness #fitfam #fitspo #fitmum #fitnessjourney #fatloss #fattofit  #igbodybuilding #instagood #fitlife #fitnessgoals #fitnessmotivation #flawsome #transformation  #lifestyle #lift #getstrong #iifymgirls #iifym #weighttraining #fitnessgoals #weightlosstransformation
Done being taken advantage of, overlooked because I'm not cool enough, or whatever other shit reason people have for treating me the way they do. I'm awesome! Your loss. Don't be surprised if I start treating you exactly the way you treat me from here on in. Putting me first, and I won't apologize for it. #noapologies  #truth  #anxiety  #thisisme  #fit  #fitness  #fitfam  #fitspo  #fitmum  #fitnessjourney  #fatloss  #fattofit  #igbodybuilding  #instagood  #fitlife  #fitnessgoals  #fitnessmotivation  #flawsome  #transformation  #lifestyle  #lift  #getstrong  #iifymgirls  #iifym  #weighttraining  #fitnessgoals  #weightlosstransformation 
Be careful when you're looking back! Hindsight is always 20/20 for everyone! So when you do look back, look back with purpose. Not to beat yourself up or run yourself down over what you "should" have done💗Look back to learn how to move forward in a more positive direction! Find the spots that steered you wrong and plan how to avoid those same issues🤓
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✨Can you look back in an informative way without beating yourself up?? I ask all my Clients what tripped them up and then we plan how to grow from that and move ahead!💗💗💗
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#lookbackwhilemovingforward #nomoreshoulds #makeaplan #followit #monday
Be careful when you're looking back! Hindsight is always 20/20 for everyone! So when you do look back, look back with purpose. Not to beat yourself up or run yourself down over what you "should" have done💗Look back to learn how to move forward in a more positive direction! Find the spots that steered you wrong and plan how to avoid those same issues🤓 . ✨Can you look back in an informative way without beating yourself up?? I ask all my Clients what tripped them up and then we plan how to grow from that and move ahead!💗💗💗 . #lookbackwhilemovingforward  #nomoreshoulds  #makeaplan  #followit  #monday 
Too the man at the gym today that told me " I lift to heavy and need to know when to stop or I'll get to big " I say fuck you and your opinion of me doesn't matter. First of all , I'm not bulky I don't have a man  body it is genetically not possible for me to look like a man unless you know testosterone comes in to play but hell no , don't even ah it made me so mad.. like if I want to build my shoulders to look like 🎃 I will , hell if I want a chest split I'll make that shit happen , but don't say that and play it off as " oh well I've been watching you for last couple of months you've lost 10 pounds correct" like no you do your thing and I'm going to do mine okay thank you and yes sorry this is all over the place 😊🐥 #iifym #iifymgirls #iifymwomen #lifting #bodybuilding #weightlifting #macros #ifitfitsyourmacros #
Too the man at the gym today that told me " I lift to heavy and need to know when to stop or I'll get to big " I say fuck you and your opinion of me doesn't matter. First of all , I'm not bulky I don't have a man body it is genetically not possible for me to look like a man unless you know testosterone comes in to play but hell no , don't even ah it made me so mad.. like if I want to build my shoulders to look like 🎃 I will , hell if I want a chest split I'll make that shit happen , but don't say that and play it off as " oh well I've been watching you for last couple of months you've lost 10 pounds correct" like no you do your thing and I'm going to do mine okay thank you and yes sorry this is all over the place 😊🐥 #iifym  #iifymgirls  #iifymwomen  #lifting  #bodybuilding  #weightlifting  #macros  #ifitfitsyourmacros  #
Sure is!!! And with a cup of coffee in hand, a pair of shades, some fresh sneaks, and a @poweredbyzyia outfit?? Oh giiiirlllll...👌🏼👌🏼👌🏼
Sure is!!! And with a cup of coffee in hand, a pair of shades, some fresh sneaks, and a @poweredbyzyia outfit?? Oh giiiirlllll...👌🏼👌🏼👌🏼
Jantinha super preguiçosa por aqui 😅 tapioca recheada com ovo mexido, vagem e creme de ricota com orégano e pimenta do reino. Mas ficou muito bom 😜
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#vegetariana #comidafitness #instafood #healthy #fitness #comidasaudavel #tododiasemcarne #comidavegetariana #vegetariano #vegetarian #fitnessgirl #comidadeverdade #healthyfood #diariofitness #rotinasaudavel #fitnessmotivation #fitnessjourney #iifym #iifymgirls #dietaflexivel
Evening,
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There is literally macro friendly alternatives to everything now, if you are in that way inclined of course 😳
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Here we have:
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👌 Strong Roots Sweet Potato Fries
👌 Denny Fire and Smoke Pulled Pork from Dunnes
👌 A Slimbo
👌 Reduced Sugar and Salt Ketchup
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Featured also is a very macro unfriendly dog called Mowgli, who received none of the above, despite that face....as he is on a cut #forthepastthreeyears
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Until next time 🍼🍼🍼
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#liftsmileenjoy #liftheavybestrong #macros #iifym #ifitfitsyourmacros #iifymgirls #iifymwomen #fitfam #ukfitfam #irishfitfam #galwayfitfam #corkfitfam #fitspo #fitsporation #bendunne #bendunnesandyford #strengthtraining #physique #girlswholift #girlswhosquat #gymshark #gymbunny #gymsharkwomen #weightloss
Evening, * There is literally macro friendly alternatives to everything now, if you are in that way inclined of course 😳 * Here we have: * 👌 Strong Roots Sweet Potato Fries 👌 Denny Fire and Smoke Pulled Pork from Dunnes 👌 A Slimbo 👌 Reduced Sugar and Salt Ketchup * Featured also is a very macro unfriendly dog called Mowgli, who received none of the above, despite that face....as he is on a cut #forthepastthreeyears  * Until next time 🍼🍼🍼 * #liftsmileenjoy  #liftheavybestrong  #macros  #iifym  #ifitfitsyourmacros  #iifymgirls  #iifymwomen  #fitfam  #ukfitfam  #irishfitfam  #galwayfitfam  #corkfitfam  #fitspo  #fitsporation  #bendunne  #bendunnesandyford  #strengthtraining  #physique  #girlswholift  #girlswhosquat  #gymshark  #gymbunny  #gymsharkwomen  #weightloss 
Trick or Treat Yo'Self to 20% off some new flavors of your favorite supps 🍭🍬🤤
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I got the privilege of trying the C4 flavors on my trip to Nutrabolt HQ in Texas and these flavors are on point, trust me.
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We may not be kids anymore but we still deserve candy, am I right??? -
Check all of these out at CPLauren.com and you'll get hooked up with some samples when you order too 👌🏼
Trick or Treat Yo'Self to 20% off some new flavors of your favorite supps 🍭🍬🤤 - I got the privilege of trying the C4 flavors on my trip to Nutrabolt HQ in Texas and these flavors are on point, trust me. - We may not be kids anymore but we still deserve candy, am I right??? - Check all of these out at CPLauren.com and you'll get hooked up with some samples when you order too 👌🏼
Oh Shit!  We are going to be at the #NANBF Clash of the Titans this Saturday. Signs will be floating around the competitors. Make sure to grab a few of your fellow natties and snap a pic with the sign. Make sure to tag us in the pic and let everyone know #NaturalBodybuildingIsAlive!
Oh Shit! We are going to be at the #NANBF  Clash of the Titans this Saturday. Signs will be floating around the competitors. Make sure to grab a few of your fellow natties and snap a pic with the sign. Make sure to tag us in the pic and let everyone know #NaturalBodybuildingIsAlive !
You gon learn today with no spot
You gon learn today with no spot
Today we visited a pumpkin patch for the first time ever and I was a little bit disappointed because instead of there being a patch full of pumpkins there were just a bunch of pumpkins on wooden crates 🤷🏼‍♀️ I’m sorry but that is not a pumpkin patch. That is pure disappointment ❌
Side note: feeding the goats and obese 🐖 almost made everything better. Almost but not quite.
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Today we visited a pumpkin patch for the first time ever and I was a little bit disappointed because instead of there being a patch full of pumpkins there were just a bunch of pumpkins on wooden crates 🤷🏼‍♀️ I’m sorry but that is not a pumpkin patch. That is pure disappointment ❌ Side note: feeding the goats and obese 🐖 almost made everything better. Almost but not quite. • • •
The cure for a case of the Mondays😍Y'all...my house smells like heaven right now! 🍌🍫🍞Gluten free banana bread adapted from the @minimalistbaker 😋I added dark chocolate and walnuts because....duh. This has been on my to do list since the first day of fall. Something about cooler weather makes me crave breakfast breads. Cute dish towel courtesy of @kellymcgeady 💕Heading to the gym in just a bit. Ready to sweat! •
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@the_balanced_bride @tiuwife2016 @dcjules_tiu @elizabethtaylor_fit @kayleecfennern @mhs_toneitup @jobeth_tiu @katiegivesaschmidt_tiu 
#weddedtowellness #tiuwife #tiuwifesquad #tiuteam #tiurdu #tiucheckin #tiu #toneitup #lgsisters #lgaccountability #iifym #iifymgirls #paleo #eeeeeats #healthyfood #healthylifestyle #fitfam #fitgirl #freshfood #fallfood #mealprep #mealplan #foodblogger #fooddiary
The cure for a case of the Mondays😍Y'all...my house smells like heaven right now! 🍌🍫🍞Gluten free banana bread adapted from the @minimalistbaker 😋I added dark chocolate and walnuts because....duh. This has been on my to do list since the first day of fall. Something about cooler weather makes me crave breakfast breads. Cute dish towel courtesy of @kellymcgeady 💕Heading to the gym in just a bit. Ready to sweat! • • • @the_balanced_bride @tiuwife2016 @dcjules_tiu @elizabethtaylor_fit @kayleecfennern @mhs_toneitup @jobeth_tiu @katiegivesaschmidt_tiu #weddedtowellness  #tiuwife  #tiuwifesquad  #tiuteam  #tiurdu  #tiucheckin  #tiu  #toneitup  #lgsisters  #lgaccountability  #iifym  #iifymgirls  #paleo  #eeeeeats  #healthyfood  #healthylifestyle  #fitfam  #fitgirl  #freshfood  #fallfood  #mealprep  #mealplan  #foodblogger  #fooddiary 
My beautiful fiancé and I (Ryan), have uploaded our submission videos to YouTube for the 2018 @bodybuildingcom Spokesmodel Search!!!
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Truly a blessing to be able to enter with her (as she cracked the top 20 last year), and I sincerely can't thank all of YOU enough for the support you have shown us and our company over the past few months. We have pivoted, side stepped, and ran with new ideas and concepts (including our $20 Coaching Membership) that you all have accepted with open arms. We do our absolute best to not tell you what we are about, but show you.
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Regardless of if we make the Top 10, we just want to extend our deepest gratitude and appreciation for all of you who have put faith in us and our intent.
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We love you all ❤️🌱🌎
My beautiful fiancé and I (Ryan), have uploaded our submission videos to YouTube for the 2018 @bodybuildingcom Spokesmodel Search!!! - Truly a blessing to be able to enter with her (as she cracked the top 20 last year), and I sincerely can't thank all of YOU enough for the support you have shown us and our company over the past few months. We have pivoted, side stepped, and ran with new ideas and concepts (including our $20 Coaching Membership) that you all have accepted with open arms. We do our absolute best to not tell you what we are about, but show you. - Regardless of if we make the Top 10, we just want to extend our deepest gratitude and appreciation for all of you who have put faith in us and our intent. - We love you all ❤️🌱🌎
I struggled all the way to the gym...but once I got there, laser focused. Must have been the Bounty Hunter I took. ❤️ that PWO. I'm not all crazy jittery from it, mild tingles...but all the focus needed for a great lift session. .
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#gains #strongnotskinny #slapnutrition #lifestyle #gymgear #iifymgirls #fitspiration #bodypositive #motivation #fit #dedication #passion #ptulafamily #goals #girlswholift #fitnessaddict #nevergiveup #macros #aesthetics  #instafit #shelifts #girlswithmuscles #fitfam #girlswhosquat #igfit #selflove #instadaily
I struggled all the way to the gym...but once I got there, laser focused. Must have been the Bounty Hunter I took. ❤️ that PWO. I'm not all crazy jittery from it, mild tingles...but all the focus needed for a great lift session. . . . . . . #gains  #strongnotskinny  #slapnutrition  #lifestyle  #gymgear  #iifymgirls  #fitspiration  #bodypositive  #motivation  #fit  #dedication  #passion  #ptulafamily  #goals  #girlswholift  #fitnessaddict  #nevergiveup  #macros  #aesthetics  #instafit  #shelifts  #girlswithmuscles  #fitfam  #girlswhosquat  #igfit  #selflove  #instadaily 
After my refeed yesterday, woke up a half pound lighter than the day before, and matched my low! I am still quite flat today despite my refeed, so we’ll see how I look and weigh tomorrow 🤗I’m definitely tighter today despite being flatter 🔪 thank goodness for carbs 😍🙌🏽
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I am taking this week as a deload in terms of training, so that I can fully recover as I am getting deeper and deeper into a deficit and want to be fresh to start a new round of very intense, high volume training next week for the 12 week challenge! 💪🏽
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If you are looking for help or have questions regarding training, nutrition, or just want to have your macros calculated for you for free, please DM me and I’ll gladly help you out! For one on one coaching, email me via my bio! 📧⬆️
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#ifitfitsyourmotherhood #fitmom #mombod #iifymprep #contestprep #competitionprep #naturalbodybuilding #drugfreebodybuilding #naturalphysique
After my refeed yesterday, woke up a half pound lighter than the day before, and matched my low! I am still quite flat today despite my refeed, so we’ll see how I look and weigh tomorrow 🤗I’m definitely tighter today despite being flatter 🔪 thank goodness for carbs 😍🙌🏽 - I am taking this week as a deload in terms of training, so that I can fully recover as I am getting deeper and deeper into a deficit and want to be fresh to start a new round of very intense, high volume training next week for the 12 week challenge! 💪🏽 - If you are looking for help or have questions regarding training, nutrition, or just want to have your macros calculated for you for free, please DM me and I’ll gladly help you out! For one on one coaching, email me via my bio! 📧⬆️ - #ifitfitsyourmotherhood  #fitmom  #mombod  #iifymprep  #contestprep  #competitionprep  #naturalbodybuilding  #drugfreebodybuilding  #naturalphysique 
Set goals, achieve said goals and then set new ones😎
Set goals, achieve said goals and then set new ones😎
I can't wait to try these shakes – especially the Honeycomb flavour! 🍯
Thank you @formulite_australia. 💕
I can't wait to try these shakes – especially the Honeycomb flavour! 🍯 Thank you @formulite_australia. 💕
Three down, one more to go! Photographer  captures the best street style from #PFW in the link in our bio. Photographed by .
#cheerful #fitlife #fitforlife #lifespo #hardtraining #iifymgirls #gym #my #pretty #picoftheday #sun #photooftheday #smile #art
When you eat NO food whatsoever, feel perfectly fine and get cocky thinking you can lift heavy but your muscles don’t agree... I got two ONE reps with 35s... and decided it was a day for some lighter/longer sets with 25s instead. 🤷🏻‍♀️
When you eat NO food whatsoever, feel perfectly fine and get cocky thinking you can lift heavy but your muscles don’t agree... I got two ONE reps with 35s... and decided it was a day for some lighter/longer sets with 25s instead. 🤷🏻‍♀️
Not bad to finish the day on this!! Still hitting my goals!!
Not bad to finish the day on this!! Still hitting my goals!!
*Takes hump day photo*
*Doesn’t post it on hump day* 🤓
Today’s leg day though so it’s fine 🤗🍑
👇🏼Today’s workout!
🔹Good mornings 4x12
🔸Squats 4x12-15 (I stood backwards on the hack squat machine🍑)
🔹Romanian deadlifts 3x12
🔸Cable pull throughs 3x12-15  Superset w/ banded @mbslingshot bw squats
🔹Glute kickback (machine) 3x12
🔸Abductions 3x12-15 + drop set on last set (3 drops) 
Good way to start off this week!! ✨
Leggings : @celestialbodiez 💕
*Takes hump day photo* *Doesn’t post it on hump day* 🤓 Today’s leg day though so it’s fine 🤗🍑 👇🏼Today’s workout! 🔹Good mornings 4x12 🔸Squats 4x12-15 (I stood backwards on the hack squat machine🍑) 🔹Romanian deadlifts 3x12 🔸Cable pull throughs 3x12-15 Superset w/ banded @mbslingshot bw squats 🔹Glute kickback (machine) 3x12 🔸Abductions 3x12-15 + drop set on last set (3 drops) Good way to start off this week!! ✨ Leggings : @celestialbodiez 💕
Meal prepped for tea at work tonight with left overs from last night!! Score!! #lateshift #nurselife
Meal prepped for tea at work tonight with left overs from last night!! Score!! #lateshift  #nurselife 
BACK ATTAACCKK. Oh, and P.S yes, that is in fact 150# on the seat close grip pull down😎
BACK ATTAACCKK. Oh, and P.S yes, that is in fact 150# on the seat close grip pull down😎
Currently in bed feeling pretty down and sorry for myself so here’s a picture from yesterday when I was really happy 😅 however tomorrow is a new day •
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#gains #fitgirls #fitfam #girlswholift #fitfamuk #girlswithmuscle #fitmum #fitspo #fitness #inspo #iifymgirls #instafitness  #fitnessmotivation #macrofriendly #bodybuilding #gainsforgirls  #biceps #abs #strongnotskinny #bootybuilding  #booty🍑 #gymaddict #abs #girlswhoworkout  #girlswholiftheavy  #bikinicompetitor  #motivation #morningshape #gymshark #gymsharkwomen #mondaymotivation
Currently in bed feeling pretty down and sorry for myself so here’s a picture from yesterday when I was really happy 😅 however tomorrow is a new day • • • • • • #gains  #fitgirls  #fitfam  #girlswholift  #fitfamuk  #girlswithmuscle  #fitmum  #fitspo  #fitness  #inspo  #iifymgirls  #instafitness  #fitnessmotivation  #macrofriendly  #bodybuilding  #gainsforgirls  #biceps  #abs  #strongnotskinny  #bootybuilding  #booty 🍑 #gymaddict  #abs  #girlswhoworkout  #girlswholiftheavy  #bikinicompetitor  #motivation  #morningshape  #gymshark  #gymsharkwomen  #mondaymotivation 
Double chocolate @kodiakcakes protein waffles with pumpkin @halotopcreamery and banana. #alltheprotein #allthefiber
I’m still here 🙋🏻 not the most appealing of meals but I’ve been struck down with a sickness bug for a bit, seem to be getting back to normal now though and smashed out some steps today as I was back at work 😊 will be posting my meals properly as of tomorrow and I think I may have something new to review! #calories #caloriecounting #deficit #caloriedeficit #macros #iifym #iifymgirls #iifymwoman #food #mfp #myfitnesspal #myfitnessjourney #myfitnesspaluk #weightloss #healthy #balanceddiet #healthyeating #diet
I’m still here 🙋🏻 not the most appealing of meals but I’ve been struck down with a sickness bug for a bit, seem to be getting back to normal now though and smashed out some steps today as I was back at work 😊 will be posting my meals properly as of tomorrow and I think I may have something new to review! #calories  #caloriecounting  #deficit  #caloriedeficit  #macros  #iifym  #iifymgirls  #iifymwoman  #food  #mfp  #myfitnesspal  #myfitnessjourney  #myfitnesspaluk  #weightloss  #healthy  #balanceddiet  #healthyeating  #diet 
Monday morning leg day started with hip thrusts SS sumo deadlift 🙃 Followed by my favourite chocolate coffee protein and carbs.. decided to go for a second session to a fat burning class which near killed me followed by a shake with chia seeds 🌈🌼 #mondays#legday#positivevibes#goals#focused#glutes#bootygains#muscles#girlswholift#fitdam#fitness#gym#weights#pushingmyself#endorphines#iifymgirls#strongnotskinny#fatlose#mentalhealthmatters#studentnurse#mhnursing#bodymindsoul#feeinggood#fatburning#food#dietonpoint#carbs#proteins#fats
Monday morning leg day started with hip thrusts SS sumo deadlift 🙃 Followed by my favourite chocolate coffee protein and carbs.. decided to go for a second session to a fat burning class which near killed me followed by a shake with chia seeds 🌈🌼 #mondays #legday #positivevibes #goals #focused #glutes #bootygains #muscles #girlswholift #fitdam #fitness #gym #weights #pushingmyself #endorphines #iifymgirls #strongnotskinny #fatlose #mentalhealthmatters #studentnurse #mhnursing #bodymindsoul #feeinggood #fatburning #food #dietonpoint #carbs #proteins #fats 
Boss 🔥 @stephfitmum
Boss 🔥 @stephfitmum
Real Talk: I know I post a lot of the yummy foods I eat, and yes, I eat junk food quite a bit. However, this picture is what I prep for the week, this right here - all the green and healthy stuff is what I eat 90% of the day. I save the last 10% for something I'll truly enjoy. I absolutely believe in balance especially since I have no interest in competing. I believe in being healthy, and having a strong body - but I also believe in living life and enjoying things that bring you happiness, and quite simply: food brings me happiness. There are days I derail completely and binge on 20 donuts, 50 cupcakes, and a tub of icecream... but I do not hate myself for it - I simply get back on track to 90/10. You don't need to deprive yourself to be healthy or to lose fat... you simply have to find the balance you're happy with. Let's all be serious here: food is life. I also believe that if you don't meal prep; you're simply setting yourself up for failure. 🤷🏼‍♀️ 🍏🍐🥝🍍🍆🥐🍉🍅🌶🍉🥗🥞🌭🍕🍳🍖🍗🌭🥙🍯🍟🌮🍩🍧🍙🍰🍩☕️🍬🍘🍜🍩🍪🍨🍰🍰🍦🍦🍷🍻🍹🍺🥐🍞🌰🍑🥒🥕🍓🍑🥔🥖🍓🍋🍍 #macros #iifym #iifymgirls #flexible #mealprep #flexibledieting #diet #fuckdieting #livelife #weightlossjourney #weightlosstransformation #lafitnessbarrie #fit4lessorillia #girlsthatlift #fitfam #fitness #girlsthatlift #fitnesslifestyle #fitnessmotivation #fitnesslifestyle #tupperwarelife
Real Talk: I know I post a lot of the yummy foods I eat, and yes, I eat junk food quite a bit. However, this picture is what I prep for the week, this right here - all the green and healthy stuff is what I eat 90% of the day. I save the last 10% for something I'll truly enjoy. I absolutely believe in balance especially since I have no interest in competing. I believe in being healthy, and having a strong body - but I also believe in living life and enjoying things that bring you happiness, and quite simply: food brings me happiness. There are days I derail completely and binge on 20 donuts, 50 cupcakes, and a tub of icecream... but I do not hate myself for it - I simply get back on track to 90/10. You don't need to deprive yourself to be healthy or to lose fat... you simply have to find the balance you're happy with. Let's all be serious here: food is life. I also believe that if you don't meal prep; you're simply setting yourself up for failure. 🤷🏼‍♀️ 🍏🍐🥝🍍🍆🥐🍉🍅🌶🍉🥗🥞🌭🍕🍳🍖🍗🌭🥙🍯🍟🌮🍩🍧🍙🍰🍩☕️🍬🍘🍜🍩🍪🍨🍰🍰🍦🍦🍷🍻🍹🍺🥐🍞🌰🍑🥒🥕🍓🍑🥔🥖🍓🍋🍍 #macros  #iifym  #iifymgirls  #flexible  #mealprep  #flexibledieting  #diet  #fuckdieting  #livelife  #weightlossjourney  #weightlosstransformation  #lafitnessbarrie  #fit4lessorillia  #girlsthatlift  #fitfam  #fitness  #girlsthatlift  #fitnesslifestyle  #fitnessmotivation  #fitnesslifestyle  #tupperwarelife 
I've been craving steak lately. Steak and eggs. Din din was steak tips, steamed broccoli, and zoodles cooked with curry, cumin, and coconut aminos (highly recommend that flavor combo!)
I've been craving steak lately. Steak and eggs. Din din was steak tips, steamed broccoli, and zoodles cooked with curry, cumin, and coconut aminos (highly recommend that flavor combo!)
On your left: spring break 2009. I weighed just a few pounds more than I do currently but look at the way I carried it on my body due to my poor dieting habits and lack of weightlifting knowledge! Fast forward to the pic on the right, same exact swim bottoms, different top (cuz that one clearly had to go...) I’m currently 23+ lbs down from where I started, eating right, not starving myself EVER, and incorporating BBG workouts, HIIT workouts and weightlifting into my routine! Sure, I still let myself have pizza more than I should, and I don’t work out more than 5 days a week, I still don’t have abs. But I’m happy, healthy and beginning to feel more and more confident in myself as I am seeing what my body is capable of 💪🏻 Exercise should be a celebration of what your body can do, not a punishment for what you ate! Find that balance and the results will follow 👌🏻
On your left: spring break 2009. I weighed just a few pounds more than I do currently but look at the way I carried it on my body due to my poor dieting habits and lack of weightlifting knowledge! Fast forward to the pic on the right, same exact swim bottoms, different top (cuz that one clearly had to go...) I’m currently 23+ lbs down from where I started, eating right, not starving myself EVER, and incorporating BBG workouts, HIIT workouts and weightlifting into my routine! Sure, I still let myself have pizza more than I should, and I don’t work out more than 5 days a week, I still don’t have abs. But I’m happy, healthy and beginning to feel more and more confident in myself as I am seeing what my body is capable of 💪🏻 Exercise should be a celebration of what your body can do, not a punishment for what you ate! Find that balance and the results will follow 👌🏻
Late #MCM to this one ❤️ His unconditional support in every single mental new challenge I take on means more than anything 🙆🏻 He believes I can do ALL of the things & makes me believe it too ❤️#team #myone
Late #MCM  to this one ❤️ His unconditional support in every single mental new challenge I take on means more than anything 🙆🏻 He believes I can do ALL of the things & makes me believe it too ❤️#team  #myone 
Amor sobre una tostada 😍😍😍 #homemade
✔ Tostada de maiz 🌽 horneada con pulpo 🐙 y camarón
✔ Aguacate y salsa negra de habanero @elyucateco_hotsauce .
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#bbg #trackingmacros #foodlover #lovefood #foodblogger #training #realfood #healthyfood #fitfood #fitfam #fitness #iifym #iifymgirls #fitgirls #carbs #protein #macros #macrofriendly #foodporn #flexibledieting #flexibleeating #fitnessgoals  #peanutbutter #seafood #shrimp #octopus #pulpo #taco #tostada
Amor sobre una tostada 😍😍😍 #homemade  ✔ Tostada de maiz 🌽 horneada con pulpo 🐙 y camarón ✔ Aguacate y salsa negra de habanero @elyucateco_hotsauce . . . . . . . . . . . . . . . . . . . . #bbg  #trackingmacros  #foodlover  #lovefood  #foodblogger  #training  #realfood  #healthyfood  #fitfood  #fitfam  #fitness  #iifym  #iifymgirls  #fitgirls  #carbs  #protein  #macros  #macrofriendly  #foodporn  #flexibledieting  #flexibleeating  #fitnessgoals  #peanutbutter  #seafood  #shrimp  #octopus  #pulpo  #taco  #tostada 
190 lbs. Still confident. Still working on myself.
190 lbs. Still confident. Still working on myself.
Tuesday #hiit ✔️✔️✔️ Yes I know my sled is light but I tend to go for speed not weight 🙈😇😎 #cardio #happytuesday #sleds
#Repost @ilovekickboxing (@get_repost)
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Friends that KICK together STICK together. 👊👯 📷:@samanthafulare
#Repost  @ilovekickboxing (@get_repost) ・・・ Friends that KICK together STICK together. 👊👯 📷:@samanthafulare
💪Arm Training 💪
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Being a very small muscle group you can actually train them very frequently! As most people have arm days where they just go in to failure most of the time. Then wonder why they dont grow... .
I use to go to failure ALOT ( before i trained smarter 🤓 ) 
Being small and also being secondary drivers in things like presses and pull movements they take tbe beating. .
So instead of having an arm day. Just try spreading out your sets. So instead of doing ex: 4x10 bicep curls 4x 10 hammer curl, 4x10 tricep extensions, and 4 x10 skull crushers. Might try only doing 2x10 on monday day then 2x10 on thursday. ( with equivalent sets ) might allow for better recovery. And with myself i can prioritize my weaker parts like my lats. .
Now should you train biceps and triceps together? Coming tomorrow! 🤓
💪Arm Training 💪 . Being a very small muscle group you can actually train them very frequently! As most people have arm days where they just go in to failure most of the time. Then wonder why they dont grow... . I use to go to failure ALOT ( before i trained smarter 🤓 ) Being small and also being secondary drivers in things like presses and pull movements they take tbe beating. . So instead of having an arm day. Just try spreading out your sets. So instead of doing ex: 4x10 bicep curls 4x 10 hammer curl, 4x10 tricep extensions, and 4 x10 skull crushers. Might try only doing 2x10 on monday day then 2x10 on thursday. ( with equivalent sets ) might allow for better recovery. And with myself i can prioritize my weaker parts like my lats. . Now should you train biceps and triceps together? Coming tomorrow! 🤓
Twix ice cream bars... I think I used to eat these when I was a 13 year-old skateboarder, probably washed down with a full-sugar Mountain Dew 🤘🏼. Proper. Chomped one down the other day for nostalgia purposes and gotta say, shoveling ice cream into the middle of a candy bar can never go wrong 🍦. Light crunch from the top layer of frozen chocolate 🍫, soft ice cream, gooey caramel, and crunchy center. Tangible af. A true recipe for obesity, 8.5/10 🤗
Twix ice cream bars... I think I used to eat these when I was a 13 year-old skateboarder, probably washed down with a full-sugar Mountain Dew 🤘🏼. Proper. Chomped one down the other day for nostalgia purposes and gotta say, shoveling ice cream into the middle of a candy bar can never go wrong 🍦. Light crunch from the top layer of frozen chocolate 🍫, soft ice cream, gooey caramel, and crunchy center. Tangible af. A true recipe for obesity, 8.5/10 🤗
Was feeling so good yesterday. Back solid session was just what I needed. Let’s hope today is just as great. Happy #Tuesday all!
Was feeling so good yesterday. Back solid session was just what I needed. Let’s hope today is just as great. Happy #Tuesday  all!
Pic of the smoothie I just made cause it’s unreally pretty & I’m trying to occupy my time while my college is on lockdown while the police try to hunt down some wacko roaming around w a gun 🙃
Pic of the smoothie I just made cause it’s unreally pretty & I’m trying to occupy my time while my college is on lockdown while the police try to hunt down some wacko roaming around w a gun 🙃
WORK SMARTER, NOT HARDER
First create a modest deficit and adjust from there. Weight training should be your #1 priority when cutting weight. We want to mitigate the loss of lean mass as much as possible and we do this by consistent resistance training and ensuring our macros are in check. 
In terms of weight loss, you want to do as little as possible while losing weight. Don't start your cut with training 6 days a week and a half hour of cardio everyday. Add in cardio when appropriate, and don't over do it. 
Repost from @jmaxfitness 😃
#weightloss #weightlossjourney #weightlosstransformation #fitness #yeg #yegfitness #personaltrainer #nutrition #healthcoach #nutrionist #iifymgirls #iifym #macros #instagood #transformation
WORK SMARTER, NOT HARDER First create a modest deficit and adjust from there. Weight training should be your #1  priority when cutting weight. We want to mitigate the loss of lean mass as much as possible and we do this by consistent resistance training and ensuring our macros are in check. In terms of weight loss, you want to do as little as possible while losing weight. Don't start your cut with training 6 days a week and a half hour of cardio everyday. Add in cardio when appropriate, and don't over do it. Repost from @jmaxfitness 😃 #weightloss  #weightlossjourney  #weightlosstransformation  #fitness  #yeg  #yegfitness  #personaltrainer  #nutrition  #healthcoach  #nutrionist  #iifymgirls  #iifym  #macros  #instagood  #transformation 
Finally got to try one the newer @halotopcreamery flavors atop of my favorite protein waffle, using @pescience protein💪🏻 Macros for both the waffle & ice cream👇🏻
P41.6 C16 F3.5
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#protein #iifym #iifymgirls #food #waffles #icecream #healthyfood #eattogrow #eatforabs #bodybuilding #bodybuilder #momlife #fitmom #fitspiration #fitfam #fitforlife #gymlife #trainhard #macros #girlswholift #girlswithmuscle
You don't get what you wish for , you get what you work for 👊🏻
You don't get what you wish for , you get what you work for 👊🏻
E dopo quel mega piattone...mi concedo ancora una coccola con un gran bel #porridge 😍😍😍 #buonanotte family 💤💤💤
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Videoricetta del porridge sul canale YouTube @ilmiopersonaltrainer 😍😍
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CODICE SCONTO PROZIS SLEGA10 
CODICE REGISTRAZIONE MGFOOD SILVIETTA - CODICE SCONTO SCONTO20 
#oats #oatmeal #carbs #chocolate #silviettaiifym #iifymitalia #iifymgirls #yummi #foodie #cibo #fitfood #fitness #fitfood #fitchef #foodblogger #homemade #ilovefood #healthyfoodporn #healthyfood #foodbloggeritaliani #instahealth #fitnessblog #food #girlswithmuscle #instafit #followme
E dopo quel mega piattone...mi concedo ancora una coccola con un gran bel #porridge  😍😍😍 #buonanotte  family 💤💤💤 - - Videoricetta del porridge sul canale YouTube @ilmiopersonaltrainer 😍😍 - - CODICE SCONTO PROZIS SLEGA10 CODICE REGISTRAZIONE MGFOOD SILVIETTA - CODICE SCONTO SCONTO20 #oats  #oatmeal  #carbs  #chocolate  #silviettaiifym  #iifymitalia  #iifymgirls  #yummi  #foodie  #cibo  #fitfood  #fitness  #fitfood  #fitchef  #foodblogger  #homemade  #ilovefood  #healthyfoodporn  #healthyfood  #foodbloggeritaliani  #instahealth  #fitnessblog  #food  #girlswithmuscle  #instafit  #followme 
Check in this morning with coach @nickcheadlefitness.

Weight: 49kg (1.3kg up from stage weight)
Macros: 
5 X days 180g C, 55g F, 125g P
2 X days 250g C, 60g F, 120g P

6 X days weight training 
2 X days LISS cardio 20 mins
2 X days MISS cardio 30 mins

Aiming to remain as lean as possible while very slowly building my macros back up - making my next cut much easier 😉

Comp prep can be a challenge - but knowing that you have show day at the end of it makes it so much easier to stay on track and remain focused. Post-comp is where the real struggle begins. This is the most important time to remain on track! It's so important to plan and stick to a proper reverse diet, to build food up slowly and gradually decrease cardio to get back to normal without sacrificing months of hard work! 
I've got WBFF May in mind. 4 months of an off-season to build, grow and set myself up for an even better prep in February. Constantly working on becoming better! 👊
Check in this morning with coach @nickcheadlefitness. Weight: 49kg (1.3kg up from stage weight) Macros: 5 X days 180g C, 55g F, 125g P 2 X days 250g C, 60g F, 120g P 6 X days weight training 2 X days LISS cardio 20 mins 2 X days MISS cardio 30 mins Aiming to remain as lean as possible while very slowly building my macros back up - making my next cut much easier 😉 Comp prep can be a challenge - but knowing that you have show day at the end of it makes it so much easier to stay on track and remain focused. Post-comp is where the real struggle begins. This is the most important time to remain on track! It's so important to plan and stick to a proper reverse diet, to build food up slowly and gradually decrease cardio to get back to normal without sacrificing months of hard work! I've got WBFF May in mind. 4 months of an off-season to build, grow and set myself up for an even better prep in February. Constantly working on becoming better! 👊
Wifonka ako taká nemusí byť nezdravá 👌🏻😍🤷🏼‍♀️ len sa stačí vyhnúť tým pribaleným “sáčočkom” 🍝✅🍜. ----------------------------------------------------
#iifym #iifymfam #iifymgirls #flexiblediet #flexibledietinglifestyle #flexibledieting #fitness #fit #fitfam #fitspo #food #foodporn  #foodislife #foodies  #vegetables #nutrition #yummie #passion #healthyfood #healthspo #broccoli #noodles #noodlebar #noodlebowl  #dnesjem #jemzdravo #zdravie #slovakgirl  #personaltrainer #followme
Wifonka ako taká nemusí byť nezdravá 👌🏻😍🤷🏼‍♀️ len sa stačí vyhnúť tým pribaleným “sáčočkom” 🍝✅🍜. ---------------------------------------------------- #iifym  #iifymfam  #iifymgirls  #flexiblediet  #flexibledietinglifestyle  #flexibledieting  #fitness  #fit  #fitfam  #fitspo  #food  #foodporn  #foodislife  #foodies  #vegetables  #nutrition  #yummie  #passion  #healthyfood  #healthspo  #broccoli  #noodles  #noodlebar  #noodlebowl  #dnesjem  #jemzdravo  #zdravie  #slovakgirl  #personaltrainer  #followme 
This past weekend was a blast! Love this familia!!! Also, congrats to Ashley and Cory on a magnificent wedding!! Had a blast! 🍻 wedding🎉🎂💃🏻
This past weekend was a blast! Love this familia!!! Also, congrats to Ashley and Cory on a magnificent wedding!! Had a blast! 🍻 wedding🎉🎂💃🏻
Food composition: does it matter?
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First of all, let me preface by clarifying that we are discussing food choices as they impact body composition, NOT overall health. To that end I will simply say that choosing to track macros does not exempt you from making food choices that promote optimal health. However, just because a food is "healthy" does not mean that it can be eaten in unlimited quantities. 🌟🌟🌟
📍Now back to today's topic. Like nutrient timing, food composition may have a small but meaningful effect on body composition AFTER calories and macros are established. 📍Specifically, consuming fast-digesting carbs in and around your workout (aka high GI, example: white bread, sugary treats) and slow-digesting carbs (aka low GI, example: sweet potato, oats) further away from your workout. This allows for rapid availability of glucose when your body needs it most and is likely to channel those carbs toward fuel and glycogen replenishment. 📍Protein sources differ in how well our bodies can access and utilize the protein contained in that food. Whey protein is the most bioavailable, followed by meat protein sources. Vegetarian protein choices tend to be less bioavailable. This does not mean that vegetarian protein should be avoided--remember that we are discussing very small effects here today.
📍A final word on food choices for body composition: sometimes when we are eating for a specific goal, it may be advantageous to avoid trigger foods or highly palatable foods because they may induce cravings or excess hunger. It may also be helpful to select high volume foods to help you feel fuller. Examples include large salads, vegetable stir-fries, cauliflower rice, and broth-based soups.
🌟🌟Take home message: If your calories and macros are appropriate and you've tackled nutrient timing, your choice of food may give you another small advantage.
Food composition: does it matter? 🌟🌟🌟 First of all, let me preface by clarifying that we are discussing food choices as they impact body composition, NOT overall health. To that end I will simply say that choosing to track macros does not exempt you from making food choices that promote optimal health. However, just because a food is "healthy" does not mean that it can be eaten in unlimited quantities. 🌟🌟🌟 📍Now back to today's topic. Like nutrient timing, food composition may have a small but meaningful effect on body composition AFTER calories and macros are established. 📍Specifically, consuming fast-digesting carbs in and around your workout (aka high GI, example: white bread, sugary treats) and slow-digesting carbs (aka low GI, example: sweet potato, oats) further away from your workout. This allows for rapid availability of glucose when your body needs it most and is likely to channel those carbs toward fuel and glycogen replenishment. 📍Protein sources differ in how well our bodies can access and utilize the protein contained in that food. Whey protein is the most bioavailable, followed by meat protein sources. Vegetarian protein choices tend to be less bioavailable. This does not mean that vegetarian protein should be avoided--remember that we are discussing very small effects here today. 📍A final word on food choices for body composition: sometimes when we are eating for a specific goal, it may be advantageous to avoid trigger foods or highly palatable foods because they may induce cravings or excess hunger. It may also be helpful to select high volume foods to help you feel fuller. Examples include large salads, vegetable stir-fries, cauliflower rice, and broth-based soups. 🌟🌟Take home message: If your calories and macros are appropriate and you've tackled nutrient timing, your choice of food may give you another small advantage.