This morning’s breakfast #PowerBowl had allll the textures 🤗 @fage Greek yogurt topped with frozen berries, sliced banana, @purely_elizabeth Blueberry Hemp Granola, a drizzle of peanut butter & hemp seeds + a side of my personalized daily vitamins from @careofvitamins (use code HUNGRY50 for 50% off) ❣️ Wednesday, let’s do this. #HungryBlonde
Perfect post workout meal after 🍑 day! Check ins with coach are today and I'm still dropping weight while increasing food each week, this is good because it probably means even more food this coming week 🙏🏼🙌🏼😄 Macros for the Latte and blueberry-egg breakfast sandwich are 50C 7.5F 30P.
Also shown are fish oils and @pescience Tru-Multi that I have started taking every day since working with coach. Improvements are happening and it feels great!
Café da manhã de hoje ❤️
SALGADO DE MANDIOCA/AIPIM 👉🏽 Mandioca/aipim cozido (já frio)
👉🏽 Processar ou amassar até virar uma massinha 👉🏽 Recheie com que quiser (o meu foi frango, bacon e calabresa PQ EU NÃO TÔ AQUI PRA SOFRER)
👉🏽 Faça no forno ou airfryer até criar casquinha/dourar .
Mais fácil que isso IMPOSSÍVEL! .
⚠️ Pode congelar as bolinhas já prontas e aí é só colocar direito (congelada mesmo) no forno/airfryer ⚠️ A @comer.bemsempre faz a massinha com batata doce 🍠 e da super certo também 😉
Hotel breakfast (ended up removing 1 egg, and the sausage after loading into mfp). Yesterday had a collision course with tracking lol, so back on track today! It is difficult not to beat myself up, and have irrational thoughts like "I completely destroyed all my progress," or "This is too hard." I know that a small bump in the road won't derail me completely. Choosing positive statements this morning, and going to attack the day.
If you want to spice things up while training hammies, try the incline bench dumbbell leg curl.
Make sure you tuck your butt in and have your pelvis laying as flat against the bench as possible. Do NOT let the glutes take over. With minimal hip hinge I can go from barely completing a set of 12 reps (because hammies are doing all the work) to over 30 reps (due to glutes dominating).
I included beginning and end of exercise to show how I get in and out of this position without the help of a gym partner. When done, just carefully let the dumbbell slip.
This morning's shape! 🌞
Some days I feel weak, like I won't be ready for the stage in 4.5 weeks and all around negative. Other days I feel lean, strong, and positive. And today is one of those days. The prep mood swings could strike at any time but I shall ride out this positive energy for as long as I can. Happy Wednesday!
Cookie Dough Dark Chocolate Swirl Pancakes, Macros, & Recipe 🥞🍫
hopefully my friends don't make fun of the lil heart cutout again. (I still haven't figured out how girls make these cute) but goodmorning i luv #proteinpancakes 🌥🤗🌻
Used to always eat about 800cals of pancakes before my races and my dad would bring them in tupperware to my meets😂❤️ #truelove - but I haven't touched them much after my running career was over -> until I found out u can make them out of protein omg. .
- 2 Scoops of @prosourcefit Cookie Dough Protein. - 2 Egg Whites / 5 tbsp if using liquid
- 1 TBSP Coconut flour
- lil dash of dark choc chips .
--some baking soda or powder idk whichever one is in the fridge and makes stuff fluffy - @waldenfarmsinternational as syrup forever and ever amen
= 296cals / 34P / 29C / 10F (yah i rounded lol)
Currently calorie cycling cuz I keep dropping weight for reasons unknown to man so Ill be eating a milli today and this is only meal 1 🙆🏼 I love u if you actually read this far haha ok
They say an apple a day keeps the doctor away. Not sure about all of that - but an apple with nut butter has been my favorite snack since I finished my 3 day refresh a month or so ago. It fills me up and satisfies my sweet tooth with no guilt involved 😊
Also I've been bloat free since I started being a part time vegan 😂😂😂
R- RISE! 💯
Fear keeps a lot of people from doing what they are suppose to do. I can't say I've lived through things without fear. But fear is only a thought of your imagination. It's a mind game!
The amount of effort you put in... the time, patients, pushing through fear, the dedication, it all matters. The more you work towards your goal..the more confident you will be to accomplish it.
The closer you will be. The happier you will be! Nothing worth having comes easy!! Believe me, anything I have...ive worked for!! GUYS your possibilities are endless, you can do whatever it is your heart desires! Don't let Fear stand in your way! Let God guide you! Look at Fear as how I wrote it above! You got this!
Tan yourself with Rossaselftanning Discount Code: REGINARST
Follow my journey:
I'm really not sure how people take cute/artsy beach pictures because every time I tried I got too sweaty and frustrated because I didn't look "good enough."
I tried for a LONG time to get "perfect" Instagram pictures. But honestly now that I think about it...it's just stupid and time consuming🤦♀️.
I can't keep up with what's popular or best to post and I'm tired of comparing my pictures to others so I'll create my own best pictures. 📸
Happy Wednesday friends🙂🌸
It makes it a lot easier to do all of the not-so-fun PT/rehab work that I'm supposed to be doing (yay deadbugs 🙃) when I can spice up the session with a couple of fun challenges, too. The #dragonflag is one of my favorites. It takes so much fight and focus to not let those legs just collapse and not to hinge at the hips (as I did on some of these). Not perfect, but getting better! What's your favorite core challenge?
I guess I did your #flagfriday on a Wednesday @brycetay_the_vero. I'm going to try the doorway variation soon!
March 29, 2016, I started tracking my macros. It's the single best thing I've ever done to learn about nutrition and the proper way to put food in my body. Prior to tracking I was on a roller coaster for 4 years trying to figure out why I was gaining weight. I still to this day track every piece of food that goes in my mouth. That may seem like a lot of work. Well it's gained me the following: 🙌 17 lbs of fat loss. 🙌 confidence. 🙌 I am not afraid to eat anymore 🙌 crazy motivated 🙌 changed my entire life 🙌 started a business. 🙌 cultivated relationships with amazing people 🙌 the love of weight training. 🔑 the key is to do the work it takes 20 min a day to record what you eat. I learned all of these skills and tips from my amazing coach @mikevacanti. He made this Venn diagram, that is extremely helpful to figure out what to eat! But first you should know your macro goals. His app can help you calculate that. "Mikes macros" this is not a sales pitch, ha. Mike is great and his app is free. People ask me often what I am doing to lean out and I believe that starting to track your macros is the single best thing you can do to live a better life and it's not hard. So F fad diets and no eating, this is so much easier. I promise. All love. #fitnessjourney#training#gymlife#macros#mikevacanti#protip#fatloss#faddiets#trackyourmacros#iifym#iifymgirls#fitnessfamily#fitnessmotivation#letsgo#youcandoit#carbs#fats#micros#wednesdaywisdom#wednesdaymotivation#loveyourself#nutrition#repost
Good morning pals! Started my day off by teaching a 630 am yoga class(no better feeling than sharing the love with people) and now for some breaky before walkin&blogging with @bendycoconut all day! In the smoothie: 1 frozen nana, 1/4c water, frozen bluebs, spinach, a little vanilla protein powder, a microgreens packet from @wholefoods , maca, and ashwaganda. Then topped with @lovegrown o's naturally. Also having a tortilla with peanut butter cause a smoothie doesn't quite fill me up usually! Anyways... off to frolic. Happy Humpday homies 🤙🏼
It's been a couple of weeks since I've gotten an increase on my reverse diet. Checked in this morning and I'm thrilled to get another big bump! All of my lifts have gone up significantly since starting my reverse and I'm still losing weight while adding in more calories every day. 🤗I love Avatar Nutrition!
So I'm at work (yay😞) but someone asked how I prep my food especially in the morning so here we go💁🏽. I'm a simple person....kinda...sorta but anyways, by that I mean I don't spend hours in the kitchen. If it can't be done in 20 mins or less, miss me with it! This is why my first year of university consisted of a steady diet of cereal. Thankfully I've learned more about proper #nutrition . •
So this bowl of oatmeal....I 'prepped' the night before. I cut all my fruit, measured my oatmeal, whey #protein powder and peanut butter. I'll put the fruit and oatmeal mix in separate containers in the fridge for the next day. So when I get to work, I grab some hot water and mix up my oatmeal with my toppings and that's it! •
Sometimes I'll bring hard boiled eggs, toast and turkey bacon with me. All prepped the night before. This way I don't need to go to the cafe and buy breakfast since they don't always have the healthiest options. •
My biggest tip is to PREP IN ADVANCE! This way you know you can eat the healthy foods you like without being stuck with work cafe options!
Happy Wednesday! 💕
I am not perfect. This mama has stretch marks (aka tiger stripes) all over, my abs disappear when I eat too many carbs and drink too many margaritas, my thighs rub together when I walk, and my booty jiggles too. But, I am trying my best. And I've decided that I am the perfect version of me. And a constant work in progress. I used to let my imperfections get the best of me and rob me of my joy. This week, I walked around the beach in a two piece, stretch marks out, thighs and booty doing their thang, and didn't think twice! You have no idea what a milestone that is for me. And it felt good to just not care for once what anybody else thought of my body. Because they don't matter! It only matters how I feel about MY body. And while I still struggle some days, most days I am doing better than I was. And for that, I am grateful. 💖🌞😊😍
I always use to say I could never get lean because "I love food too much" but in reality, I don't really think I love food more than the next person. What I was lacking was self discipline. Self motivation. Goals and a purpose. These are the things that can not come from anywhere but within. Well damn, 3 weeks ago I kicked my ass into gear & I'm really happy with the results so far. There may not be drastic changes between these two photos but there will be soon 😈 don't be afraid to stand up for your goals baby girl, you're the only one that can chase those for yourself! Defend them 👊🏽 HAVE A GREAT HUMPDAY🐫
COMMIT TO YOUR GAINING PHASE‼️ Just a little reminder that when your deep into your off-season or gaining phase you will gain fat, it's inevitable. Don't get scared of it as it make you spin your wheels. Commit to your gaining phase & think of the bigger picture. 187lbs vs 172lbs.
Strawberry 🍓 shortcake shake 🍧
Swipe to see ingredients 👉🏼
I didn't track this so don't know the macros 🤷🏽♀️ but it's around 5 frozen strawberries, 1 scoop of @myproteinuk vanilla whey, 1 teaspoon of Biscoff butter and some skimmed milk. This isn't like my usual thick shakes, if you want it thicker then add banana. 😋
Warm cold doesn't matter its frkn awesome ! What happens when you get in the middle of a salivating conversation between my sister and her friend who is on week 6 and has HIT HER GOAL and incorporates my meal replacement bars to her daily life. Listen in to how it's gonna make your mouth watery 🤣🤣.... stay tuned for what's in store for FF ...love you Ginette 👌🏻👌🏻👌🏻@ginjuny
Boom diiia quarta feiraaa!! Fazer a sua parte, acreditar e esperar com fé, pois tudo tem seu tempo, e é no tempo Dele🙏
Primeira de hj e pré legdayy: bolinho de banana, mini tapiovo e banana 😍
Ótimo dia moresss!!