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i have been absolutely killing my workouts lately and i couldn't be any happier 😊
it also helps when you have amazing friends that will workout with you and agree with your crazy ideas of going to 2 gyms in 1 day several days a week lol
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••plain Greek yogurt topped with pineapples and blueberries••
i have been absolutely killing my workouts lately and i couldn't be any happier 😊 it also helps when you have amazing friends that will workout with you and agree with your crazy ideas of going to 2 gyms in 1 day several days a week lol - - - ••plain Greek yogurt topped with pineapples and blueberries••
Ever notice how grapefruit makes breakfast like a thousand times nicer to look at?
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Did you know that fruit isn’t killing you?!
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With all of the carb craziness came “avoid fruit at all costs because it’s FULL OF SUGAR.”
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Guys. The obesity problems we have in the states are not because of APPLES.
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People ask me ‘how much fruit is too much fruit?”. I generally go with, “if fruit is the ONLY source of carbs in your diet and you’re eating 2-3 servings per meal...or if you’re housing full bags daily of dried apricots....you’re probably eating too much fruit. A piece OR TWO OR THREE EVEN per day? Eh, it depends. As always, it depends.
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Do some people fair better limiting fruit intake? YES.
Does that mean EVERYONE should scrap it from their diet? FUCK. NO.
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Have your grapes in peace.
Ever notice how grapefruit makes breakfast like a thousand times nicer to look at? - Did you know that fruit isn’t killing you?! - With all of the carb craziness came “avoid fruit at all costs because it’s FULL OF SUGAR.” - Guys. The obesity problems we have in the states are not because of APPLES. - People ask me ‘how much fruit is too much fruit?”. I generally go with, “if fruit is the ONLY source of carbs in your diet and you’re eating 2-3 servings per meal...or if you’re housing full bags daily of dried apricots....you’re probably eating too much fruit. A piece OR TWO OR THREE EVEN per day? Eh, it depends. As always, it depends. - Do some people fair better limiting fruit intake? YES. Does that mean EVERYONE should scrap it from their diet? FUCK. NO. - Have your grapes in peace.
Breakfast!
Carbs: 42g
Fat: 8g
Protein: 26g
My thoughts on eggs (assuming anybody cares lol) I do not believe the yellow part of the egg is "bad for you." That is just where most of the fat of the egg is held. So, if I'm going to have cheese, which is mostly fat, I will usually only eat the white part of the egg to make up for it. This is a perfect example of flexible dieting and iifym. I never want to tell myself I can't have cheese lol I just make sure it fits with what I'm eating the rest of the day.
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#foodporn #healthybreakfast #macrocounting #weightlossjourney #homegym #noexcuses #girlswholift #workinonmyfitness #fitfam #losingweightfeelinggreat #postpartumbody #bodybuilding #girlswholift #iifym #cardio #fitmom #followmetofit #femalefitness #fitnessmotivation #fitspo #fitmommy #fitnessjourney #fitnessgoals #fastedcardio #gymselfie #postpartumjourney
Breakfast! Carbs: 42g Fat: 8g Protein: 26g My thoughts on eggs (assuming anybody cares lol) I do not believe the yellow part of the egg is "bad for you." That is just where most of the fat of the egg is held. So, if I'm going to have cheese, which is mostly fat, I will usually only eat the white part of the egg to make up for it. This is a perfect example of flexible dieting and iifym. I never want to tell myself I can't have cheese lol I just make sure it fits with what I'm eating the rest of the day. . . #foodporn  #healthybreakfast  #macrocounting  #weightlossjourney  #homegym  #noexcuses  #girlswholift  #workinonmyfitness  #fitfam  #losingweightfeelinggreat  #postpartumbody  #bodybuilding  #girlswholift  #iifym  #cardio  #fitmom  #followmetofit  #femalefitness  #fitnessmotivation  #fitspo  #fitmommy  #fitnessjourney  #fitnessgoals  #fastedcardio  #gymselfie  #postpartumjourney 
Looking for a little dinner inspo this evening? Well scroll no further! Try this delicious veggie 3 bean chilli recipe. It is so quick to make and packed full of all the good stuff. 
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RECIPE:
- Fry 1 large red onion, 3 cloves of garlic & 1 large red pepper with a tsp of coconut oil.
- Add 1 tin of kindey beans & 1 tin of mixed bean salad (make sure to drain first). - Add 2 tins of chopped tomatoes.
- Let simmer for 10 minutes after adding your spices: 1 tsp each of cumin, smoked paprika, chilli powder, mixed herbs, a dash of balsamic vinegar & one beef stock cube
We served with brown rice and a mixed salad ...ENJOY! 😀
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MACROS: P14  C61  F4 (excluding salad)
Looking for a little dinner inspo this evening? Well scroll no further! Try this delicious veggie 3 bean chilli recipe. It is so quick to make and packed full of all the good stuff. _______________________ RECIPE: - Fry 1 large red onion, 3 cloves of garlic & 1 large red pepper with a tsp of coconut oil. - Add 1 tin of kindey beans & 1 tin of mixed bean salad (make sure to drain first). - Add 2 tins of chopped tomatoes. - Let simmer for 10 minutes after adding your spices: 1 tsp each of cumin, smoked paprika, chilli powder, mixed herbs, a dash of balsamic vinegar & one beef stock cube We served with brown rice and a mixed salad ...ENJOY! 😀 . . . MACROS: P14 C61 F4 (excluding salad)
I’m not much for breakfast (never have been) so I tend to #fast until lunch for even dinner.. but today I conjured up a little #keto #raspberry milkshake (.. or smoothie but milkshake sounds better 😉)... .
But look at this glass of delicious, low carb breakfast! Of course with a little whipped cream on top! Yummmmm!
I’m not much for breakfast (never have been) so I tend to #fast  until lunch for even dinner.. but today I conjured up a little #keto  #raspberry  milkshake (.. or smoothie but milkshake sounds better 😉)... . But look at this glass of delicious, low carb breakfast! Of course with a little whipped cream on top! Yummmmm!
☃️It’s a snow day here in the Natural State, where everything shuts down for 1” of snow. That means you can sleep in and make these High Protein Cheesy Hash Brown Breakfast Bombs
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📊75 Calories | 10P | 6C | 1F
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👨‍🍳Recipe is linked in my bio or at masonfit.com/mini-breakfast-protein-bombs/
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🌶Recipe includes a meatless and turkey sausage version.🙌
☃️It’s a snow day here in the Natural State, where everything shuts down for 1” of snow. That means you can sleep in and make these High Protein Cheesy Hash Brown Breakfast Bombs ⠀ 📊75 Calories | 10P | 6C | 1F ⠀ 👨‍🍳Recipe is linked in my bio or at masonfit.com/mini-breakfast-protein-bombs/ ⠀ 🌶Recipe includes a meatless and turkey sausage version.🙌
***Lunch Time*** Literally obsessed with prepping this on a Sunday for my week at work 👌🏻🙌 always soo satisfying!  #food #lunch #lunchbox #lunchtime #foodprep #chicken #brusselsprouts #carrots #butternutsquash #organised #macrocounting #macros #fitnessjourney #lifestyle #brainfood #musclefood #gains
Fresh Out The Oven - Cinnamon Banana Bread💥 🍌 🤷🏽‍♀️ Why chuck ripe bananas in the bin when you can have this?!
Fresh Out The Oven - Cinnamon Banana Bread💥 🍌 🤷🏽‍♀️ Why chuck ripe bananas in the bin when you can have this?!
El desayuno más básico pero delicioso🌄
Se acuerdan que el otro día les hable de la cúrcuma? Aquí un ejemplo de cómo incluirlo en tu alimentación 🙌🏽 Un huevo🥚, una clara tipo pericos (tomate 🍅 y cebolla) y en el momento de hacer el hogao poner una cucharadita de cúrcuma 👌🏽 y se me fue un pedacito de salchicha 😝quedan deliciosos. Acompañé de tres arepitas de maíz peto y suero costeño. 
#iifym #flexiblediet #flexibledieter #dietaflexible #macros #healthyblog #health #micros #realfood #comidareal #healthybreakfast
El desayuno más básico pero delicioso🌄 Se acuerdan que el otro día les hable de la cúrcuma? Aquí un ejemplo de cómo incluirlo en tu alimentación 🙌🏽 Un huevo🥚, una clara tipo pericos (tomate 🍅 y cebolla) y en el momento de hacer el hogao poner una cucharadita de cúrcuma 👌🏽 y se me fue un pedacito de salchicha 😝quedan deliciosos. Acompañé de tres arepitas de maíz peto y suero costeño. #iifym  #flexiblediet  #flexibledieter  #dietaflexible  #macros  #healthyblog  #health  #micros  #realfood  #comidareal  #healthybreakfast 
C'est l'heure du goûter 😁 protéines de riz avec du lait d'avoine à la vanille et un peu de miel pour rendre ça acceptable... Y a mieux mais il est temps de se calmer un peu sur le sucre et le gras, ça n'a pas été très glorieux ces derniers temps niveau nutrition et ça se sent 😇

#fitness #fit #instafit #fitnessaddict #protein #proteinshake #fitfrenchies #fitfam #gymrat #healthyliving #eatwell #balanced #snack #sportaddict #musculation #strong #strengthtraining #training #trainhard #gains #muscle #muscles #macros #macrocounting #iifym #iifymgirls #nutrition #gymlife #fitnessmotivation
C'est l'heure du goûter 😁 protéines de riz avec du lait d'avoine à la vanille et un peu de miel pour rendre ça acceptable... Y a mieux mais il est temps de se calmer un peu sur le sucre et le gras, ça n'a pas été très glorieux ces derniers temps niveau nutrition et ça se sent 😇 #fitness  #fit  #instafit  #fitnessaddict  #protein  #proteinshake  #fitfrenchies  #fitfam  #gymrat  #healthyliving  #eatwell  #balanced  #snack  #sportaddict  #musculation  #strong  #strengthtraining  #training  #trainhard  #gains  #muscle  #muscles  #macros  #macrocounting  #iifym  #iifymgirls  #nutrition  #gymlife  #fitnessmotivation 
Soup. Turkey 🦃 Potato 🥔 Soup 🍲... I roasted a turkey the other day so I chunked up some of the leftovers and threw it in this soup! #keepwatchingDgo
Soup. Turkey 🦃 Potato 🥔 Soup 🍲... I roasted a turkey the other day so I chunked up some of the leftovers and threw it in this soup! #keepwatchingDgo 
#JusttheTipTuesday continues!

Today's tip is Prep Your Meals!

This may sound obvious, but it's a small commitment that will make the biggest difference in your goal of living a healthier lifestyle. 
To be an effective meal prepper, you must make this a part of your schedule.  In my house we shop at the end of the week.  Normally between Thursday and Saturday.  Then, Sunday is always for preparing the next week's meals.

Breaking up the shopping and prepping makes the task seem less intimidating.

Keep it simple.  A few pounds of slow cooked chicken can be shredded, measured, and seasoned differently every day.  Frozen steam bags of vegetables require no cooking skills at all. 
Keep following @BeyondHomeostasis on Instagram for nutrition and training tips with a little humor and motivation mixed in.

Follow us on Facebook for exciting information about our services and apparel. 
And for free science based nutrition and training information as well as interaction with hundreds of other people with inspiring health and fitness experiences, come and join the Beyond Homeostasis Facebook Group.

Happy food prepping.  See you at the gym!
#JusttheTipTuesday  continues! Today's tip is Prep Your Meals! This may sound obvious, but it's a small commitment that will make the biggest difference in your goal of living a healthier lifestyle. To be an effective meal prepper, you must make this a part of your schedule. In my house we shop at the end of the week. Normally between Thursday and Saturday. Then, Sunday is always for preparing the next week's meals. Breaking up the shopping and prepping makes the task seem less intimidating. Keep it simple. A few pounds of slow cooked chicken can be shredded, measured, and seasoned differently every day. Frozen steam bags of vegetables require no cooking skills at all. Keep following @BeyondHomeostasis on Instagram for nutrition and training tips with a little humor and motivation mixed in. Follow us on Facebook for exciting information about our services and apparel. And for free science based nutrition and training information as well as interaction with hundreds of other people with inspiring health and fitness experiences, come and join the Beyond Homeostasis Facebook Group. Happy food prepping. See you at the gym!
Vegan Bolognese with the @Sainsbury’s vegan mince and Courgetti!
Using a mix of quinoa, mushrooms, onion, peppers, chilli and smoked paprika with vegan Bouillon and a bit of flaxseed thrown on after!
Macros:
Protein - 33.5g
Fiber - 11.4g
Fat - 9.1g
Carbs - 19.7g
#macros #macronutrients #macrocounting #nutrition #protein #plantprotein #veganprotein #highprotein #eatclean #eatcleantraindirty #cleaneating #plantbased #plantstrong #plantbaseddiet #vegansofinstagram #vegansofig #veganaf #vegancommunity #veganuk #veganlife #veganfood #veganfoodshare #veganfortheanimals #veganshare #veganmeals
Vegan Bolognese with the @Sainsbury’s vegan mince and Courgetti! Using a mix of quinoa, mushrooms, onion, peppers, chilli and smoked paprika with vegan Bouillon and a bit of flaxseed thrown on after! Macros: Protein - 33.5g Fiber - 11.4g Fat - 9.1g Carbs - 19.7g #macros  #macronutrients  #macrocounting  #nutrition  #protein  #plantprotein  #veganprotein  #highprotein  #eatclean  #eatcleantraindirty  #cleaneating  #plantbased  #plantstrong  #plantbaseddiet  #vegansofinstagram  #vegansofig  #veganaf  #vegancommunity  #veganuk  #veganlife  #veganfood  #veganfoodshare  #veganfortheanimals  #veganshare  #veganmeals 
My favourite thing to eat! Poached eggs, avocado and toast! I’ve just learnt how to poach my eggs in the microwave, game changer!!! The yolks were nice and runny too! 😋😋😋#fitnessfood #fitnessfood #macrocounting #foodporn #poachedeggs
Sesame chicken with egg fried rice 😍
Sesame chicken with egg fried rice 😍
Placing an apparel order soon!
📫DM me for details if you’re interested
•Tanks
•T-Shirts
•Baseball Tees
** men’s and women’s sizing available**
Placing an apparel order soon! 📫DM me for details if you’re interested •Tanks •T-Shirts •Baseball Tees ** men’s and women’s sizing available**
Good Morning Fit Fam💪🏼☀️ ❄️ Stay warm and fueled!!!! Order today for next week @ FitKitchenMeals.Net✅ #fueledbyfitkitchen #eatright #convenient #balanced #real #meals #mealprep #reachyourgoals #buylocal #mondaypickup #delivery #macrofriendly #lowcalroie #leanprotein #complexcarb #portioncontrol #macrocounting
Perfection in a photo [[acorn squash +almond butternut]]💕❤️thanks @barneybutter for an amazing product #stayhealthy #fatsaregood #pumpkineverything #brunch #runnerdiet #tuesdaymorning #barneysbutter #runnlife #healthymom #lifestyle #healthyfood #stayhealthy #staystrong #tuesday #macrocounting #healthymom #healthandwellness #flexibledieter #macros #healthandfitness #fitfamily #fitfood #familiafitness #saludable #instadaily #acornsquash La perfección en una foto [[calabaza + mantequilla de almendras]]
Perfection in a photo [[acorn squash +almond butternut]]💕❤️thanks @barneybutter for an amazing product #stayhealthy  #fatsaregood  #pumpkineverything  #brunch  #runnerdiet  #tuesdaymorning  #barneysbutter  #runnlife  #healthymom  #lifestyle  #healthyfood  #stayhealthy  #staystrong  #tuesday  #macrocounting  #healthymom  #healthandwellness  #flexibledieter  #macros  #healthandfitness  #fitfamily  #fitfood  #familiafitness  #saludable  #instadaily  #acornsquash  La perfección en una foto [[calabaza + mantequilla de almendras]]
Now that we're all getting enough protein 😉(see previous posts😋).. next up: FATS! .
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Here's what a total of 70g of fat might look like across a day;
•🥚2 whole eggs.
.•😋 10g butter (proper stuff 👌🏻)
•🥑 half an avocado.
.•🧀 30g cheese (melted cheese 🤤)
•🥜 handful (25g) cashew (roasted & salted👌🏻)
.•🍫 2 squares of heaven😉(dark choc orange obvs 🤤)
•🐟 150g salmon fillet .
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Fats are your friend 🤗 The notion that fats make you fat is flawed and outdated 🙄 So don't shy from them *but do remember that 1g of fat = 9 calories 🙃 so as tempting as it is to drown your toast in butter 🤤, salads in oil-based dressings and nail a tub of nut butter 💁🏼.. be mindful 😜.
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RP @healthy_little_lifter 
#caloriecounting #caloriecount #caloriecomparison#macrofriendly #macrocounting #macrohack#caloriescount #mcdonalds #howtocountmacros#howtocountcalories #fatloss #flexibledieting#iifym #iifymgirls #iifymers #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating#ricecakes #bread #carbs #weightloss#fats #girlgains #vegan #fitfam#eatforabs
Now that we're all getting enough protein 😉(see previous posts😋).. next up: FATS! . . Here's what a total of 70g of fat might look like across a day; •🥚2 whole eggs. .•😋 10g butter (proper stuff 👌🏻) •🥑 half an avocado. .•🧀 30g cheese (melted cheese 🤤) •🥜 handful (25g) cashew (roasted & salted👌🏻) .•🍫 2 squares of heaven😉(dark choc orange obvs 🤤) •🐟 150g salmon fillet . . Fats are your friend 🤗 The notion that fats make you fat is flawed and outdated 🙄 So don't shy from them *but do remember that 1g of fat = 9 calories 🙃 so as tempting as it is to drown your toast in butter 🤤, salads in oil-based dressings and nail a tub of nut butter 💁🏼.. be mindful 😜. . . . . . . . . . . . . . . . . . . . . . . . RP @healthy_little_lifter #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #fats  #girlgains  #vegan  #fitfam #eatforabs 
Wasnt the lunch i was planning on having today but forgot to defrost the chicken for my stir fry 🙈 but made it all fit my macros 💪🏻 Calories 564
Protein 28.1g
Carbs 56.1g
Fibre 6.3g
Fat 25.5g

#rhfitness #teamrhfitness #macros #macrocounting #caloriecounting #calories #healthyfood #healthylifestyle #healthyeating #latelunch #foodlover #foodblogger #fooddiary #iifym #icandothis
Another relaxing morning in no rush to get kids ready and out the door. I like these kinds of morning but i may like school days better 😉🤣 sweated my guts out this morning and now it’s time to get breakfast and get ready to hit the grocery store. Happy Tuesday!!! Do something for YOU today! 😘 #Momlife #treatyoself #killingit #macrocounting #onedayatatime #onemealatatime
Another relaxing morning in no rush to get kids ready and out the door. I like these kinds of morning but i may like school days better 😉🤣 sweated my guts out this morning and now it’s time to get breakfast and get ready to hit the grocery store. Happy Tuesday!!! Do something for YOU today! 😘 #Momlife  #treatyoself  #killingit  #macrocounting  #onedayatatime  #onemealatatime 
🔥6 ‘Bang for your Buck’ Dumbbell Exercises🔥
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🏋️‍♀️There are many forms of resistance you can use inside or outside a gym. Dumbbells are a great example of these. They can be taken to the less busy parts of the gym in an evening, or even taken outside if you fancy some outdoor training. Most importantly, you can carry out loads of effective ‘bang for your buck’ exercises with them .
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💥If you don’t know what ‘bang for your buck’ means, it’s basically; getting the most out of an exercise that you put in. This is why compound exercises are the best here, as they use the most muscles groups at once, and really help you pack on muscle, lose fat, get stronger and improve your fitness. That’s a lot of bang!
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🏋️‍♀️I’ve listed my favorite dumbbell exercises in the infographic, ones that I use with the majority of my online coaching clients. Guys, there are hundreds of exercises, so please don’t ask me ‘but what about this one and that one? 🙄’ Virtually all exercises have their place at some point
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❓I hope these help. The barbell version will follow in a few days. Any questions please comment below and feel free to share this information 😀
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👉great post by @sam_xceedfit for
🔥6 ‘Bang for your Buck’ Dumbbell Exercises🔥 . . 🏋️‍♀️There are many forms of resistance you can use inside or outside a gym. Dumbbells are a great example of these. They can be taken to the less busy parts of the gym in an evening, or even taken outside if you fancy some outdoor training. Most importantly, you can carry out loads of effective ‘bang for your buck’ exercises with them . . 💥If you don’t know what ‘bang for your buck’ means, it’s basically; getting the most out of an exercise that you put in. This is why compound exercises are the best here, as they use the most muscles groups at once, and really help you pack on muscle, lose fat, get stronger and improve your fitness. That’s a lot of bang! . . 🏋️‍♀️I’ve listed my favorite dumbbell exercises in the infographic, ones that I use with the majority of my online coaching clients. Guys, there are hundreds of exercises, so please don’t ask me ‘but what about this one and that one? 🙄’ Virtually all exercises have their place at some point . . ❓I hope these help. The barbell version will follow in a few days. Any questions please comment below and feel free to share this information 😀 . . 👉great post by @sam_xceedfit for
‼️ Please Read: This post's intention is not to say fats are bad! Quite the contrary. Fats are super important and you should always eat AT LEAST 0,5-1g Fats per KG Bodyweight DAILY. The post should be a reminder to also focus on WHOLE and UNPROCESSED fats like Nuts, Seeds and Avocados ‼️
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Meals with vs. without Oil
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Same plates, same ingredients, same volume - and nonetheless there is a huge difference😱 The salad on the left is made with a lemon juice dressing whereas the salad on the right is made with a dressing of 2 tbsp of olive oil and 2 tbsp of water. Can you see the difference? Oil is the most calorie dense food ever, it won't fill your stomach, it just adds calories to your food. So that's the reason why it can be so helpful to cut out oil from your diet when you want to lose weight ☺🌿 .
Nonethelss this doesn’t mean you should forbid yourself to eat oily foods, sometimes it’s just cool to eat some fries or an oily vegan burger 🍟🍔💚balance is key! .
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RP @so_plantbased
#caloriecounting #caloriecount #caloriecomparison#macrofriendly #macrocounting #macrohack#caloriescount #mcdonalds #howtocountmacros#howtocountcalories #fatloss #flexibledieting#iifym #iifymgirls #iifymers #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating#ricecakes #bread #carbs #weightloss#veganfood #girlgains #vegan #fitfam#eatforabs
‼️ Please Read: This post's intention is not to say fats are bad! Quite the contrary. Fats are super important and you should always eat AT LEAST 0,5-1g Fats per KG Bodyweight DAILY. The post should be a reminder to also focus on WHOLE and UNPROCESSED fats like Nuts, Seeds and Avocados ‼️ . Meals with vs. without Oil ••• Same plates, same ingredients, same volume - and nonetheless there is a huge difference😱 The salad on the left is made with a lemon juice dressing whereas the salad on the right is made with a dressing of 2 tbsp of olive oil and 2 tbsp of water. Can you see the difference? Oil is the most calorie dense food ever, it won't fill your stomach, it just adds calories to your food. So that's the reason why it can be so helpful to cut out oil from your diet when you want to lose weight ☺🌿 . Nonethelss this doesn’t mean you should forbid yourself to eat oily foods, sometimes it’s just cool to eat some fries or an oily vegan burger 🍟🍔💚balance is key! . . . . . . . . . . . . . . . . . . . . . . . RP @so_plantbased #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #veganfood  #girlgains  #vegan  #fitfam #eatforabs 
Arrive ready for work 💤 💤 💤💤 got half a gallon of squash with me and some sketchbook/notebook work to get through if it’s dead 💀 only 5 hours though 💪🏻🤦🏼‍♀️ #strongwomen #cardio #gym #water #weightloss #weightlifting #weightlossmotivation #weightlossjourney #weightlossdiary #macrofriendly #macrocounting #macros #ifitfitsyourmacros #girlswholift #strongnotskinny #fitfam #fitwomen #healthybody #healthymind #fitnessmotivation #fitnessjourney #fitnessblogger #balancedliving #resultswithlucynewbeginnings #rwlcommunity #rwlfitties #strengthfeed #strongmen #upperbodyworkout
Arrive ready for work 💤 💤 💤💤 got half a gallon of squash with me and some sketchbook/notebook work to get through if it’s dead 💀 only 5 hours though 💪🏻🤦🏼‍♀️ #strongwomen  #cardio  #gym  #water  #weightloss  #weightlifting  #weightlossmotivation  #weightlossjourney  #weightlossdiary  #macrofriendly  #macrocounting  #macros  #ifitfitsyourmacros  #girlswholift  #strongnotskinny  #fitfam  #fitwomen  #healthybody  #healthymind  #fitnessmotivation  #fitnessjourney  #fitnessblogger  #balancedliving  #resultswithlucynewbeginnings  #rwlcommunity  #rwlfitties  #strengthfeed  #strongmen  #upperbodyworkout 
A lot of patients tell me that they have ‘swapped’ to fruit juice in the attempt to make a healthier choice.
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If your main goal is to lose weight then you can see from the above image that simply swapping to fruit juice isn’t necessarily the best option as it provides the equivalent calorie load to something like coke
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Yes orange juice is a more ‘natural option’ but in the end of the day the calorie and carbohydrate load is comparable to coke and is just as bad for your dental health and waist!
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RP @thesavvydietitian
#caloriecounting #caloriecount #caloriecomparison#macrofriendly #macrocounting #macrohack#caloriescount #mcdonalds #howtocountmacros#howtocountcalories #fatloss #flexibledieting#iifym #iifymgirls #iifymers #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating#ricecakes #bread #carbs #weightloss#coke #girlgains #vegan #fitfam#eatforabs
A lot of patients tell me that they have ‘swapped’ to fruit juice in the attempt to make a healthier choice. . . If your main goal is to lose weight then you can see from the above image that simply swapping to fruit juice isn’t necessarily the best option as it provides the equivalent calorie load to something like coke . . Yes orange juice is a more ‘natural option’ but in the end of the day the calorie and carbohydrate load is comparable to coke and is just as bad for your dental health and waist! . . . . . . . . . . . . . . . . . . . . RP @thesavvydietitian #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #coke  #girlgains  #vegan  #fitfam #eatforabs 
I'm headed to hang out with Pre-K kiddos. So all the vitamins are needed!!! I suck at taking supplements but I'm trying to do a bit better.
I'm headed to hang out with Pre-K kiddos. So all the vitamins are needed!!! I suck at taking supplements but I'm trying to do a bit better.
Crossfitter (146 lbs)➡️ 4 mo post baby (147 lbs) ➡️ current (132 lbs)

I did not get here with a 21 day challenge, hours of cardio, or crash dieting. I changed my lifestyle. I put in the work to learn how to feed my body the proper nutrition it needs and also enjoy the foods I love 🥑🍔🍕🍩 in moderation.
If you are interested in results and ready to change your lifestyle, I am now accepting nutrition clients. Direct message me or email cpjahrling@gmail.com.
#transformationtuesday #flexibledieting #macrocounting #macrocoach #fitnessnutritionspecialist
Crossfitter (146 lbs)➡️ 4 mo post baby (147 lbs) ➡️ current (132 lbs) I did not get here with a 21 day challenge, hours of cardio, or crash dieting. I changed my lifestyle. I put in the work to learn how to feed my body the proper nutrition it needs and also enjoy the foods I love 🥑🍔🍕🍩 in moderation. If you are interested in results and ready to change your lifestyle, I am now accepting nutrition clients. Direct message me or email cpjahrling@gmail.com. #transformationtuesday  #flexibledieting  #macrocounting  #macrocoach  #fitnessnutritionspecialist 
First bad day of 2018 yesterday. So disappointed in myself! Spent the entire day salivating and resisting cake at work to then go home, miss my gym class and eat enough snacks to feed a third world country! Need to stay on track! Eyes on to goal 👰 #wedding #diet #weightlossjourney #myfitnesspal #caloriecounting #badday #macrocounting #foodlog #foodlogging #mentalhealth #cake #fundraising #accountability
Lunch is 2 rashers of smoked bacon, lettuce & coleslaw on toasted Hovis lower carb bread and a coffee with my mocha skinny syrup which is really nice. #lunchtime #lowcarbhighprotein #hovislowercarbbread #mocha #skinnysyrups #myweightlossjourney #myfitnesspal #1200calories #iifym #macrocounting #carbcounting #caloriecounting #50lblost #swuk #swinsta #swfamily #swfriends
My breakfast and meal 1 of 5 today 😍 
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Pan fried cinnamon banana and greek yogurt with a side of baby spinach and balsamic vinegar😋 
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Loving this new eating plan with the timed nutrition! Basically get to eat alllll day 👅 My body is reacting already, I have more energy and I’m sleeping better 🙌🏼 .
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Fancy speeding up your metabolism and giving timed nutrition a go and seeing how good it can make you feel!? 😍 Hollaaaa 💌🙋🏻‍♀️
My breakfast and meal 1 of 5 today 😍 _ Pan fried cinnamon banana and greek yogurt with a side of baby spinach and balsamic vinegar😋 _ Loving this new eating plan with the timed nutrition! Basically get to eat alllll day 👅 My body is reacting already, I have more energy and I’m sleeping better 🙌🏼 . _ Fancy speeding up your metabolism and giving timed nutrition a go and seeing how good it can make you feel!? 😍 Hollaaaa 💌🙋🏻‍♀️
Turkey stirfried with red pepper, spring onions, chilli, mushrooms with Chinese 5 spice and a splash of reduced salt soy sauce #healthieroption #healthymind #tastyfood #foodie #foodlover #foodblogger #nomnom #eatwell #instafood #fattofit #weightlossjourney #delicious #fitness #food #balanced #eatinghealthy #foodofinstagram #healthy #diet #determination #motivation #mealprep #macrocounting
Same as yesterday, but with more Peanut Butter :)
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53g @kodiak Chocolate Waffle
32g Peanut Butter
46g Egg Whites
7g Fat Free Mozzerala
1 Slice Ham
1 Large Egg -
#iifym #macrocounting #countingcalories #diet #flexibledieting #fattofit #fitfood #breakfastideas #weightloss #dieting #fatloss #weightlossjourney #getinshapeclate #foodjournal #healthyfood #healthyeating #ifitfitsyourmacrandos #gethealthy #healthy #instafood
Trying to even out my carbs and fats macros for the week, so sliced apples, drizzle on some warmed up PB and top with mini chocolate chips for the win! #apples #snacks #flexibledieting #reversedieting #food #foodie #foodporn #applenachos #quicksnack #carbs #fats #macrocounting #iifym #avatarnutrition #eat #fitwomeneat
Hands up who's guilty of comparing themselves to others they see on social media 🙋🏻😔 We should NEVER do this... want to know why?? Because we will NEVER be them, no matter how much work you put in; you can only ever be the best version of YOU! Comparing your chapter 1 to someone's chapter 20 isn't going to help at all so just do YOU and always strive to be a better version of yourself! 💕
Hands up who's guilty of comparing themselves to others they see on social media 🙋🏻😔 We should NEVER do this... want to know why?? Because we will NEVER be them, no matter how much work you put in; you can only ever be the best version of YOU! Comparing your chapter 1 to someone's chapter 20 isn't going to help at all so just do YOU and always strive to be a better version of yourself! 💕
Super delicious meal/snack idea.
150g frozen berries
Ice cubes
100ml milk
100ml water
30g Iso Whey⤵️. >>>>blend it<<<<
Topping:
Instant oats
Chia seeds
Strawberries
Banana
Almonds
Walnuts
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#yummy 
#superfoods 
#mealideas 
#snackideas 
#macrocounting 
#nutrition 
#bowlofgoodness 
#fitspo 
#inspiration 
#motivation 
#healthyeating 
#healthylifestyle 
#wheresamommy 
#_fitness_ladies_ 
#instafit 
#hardbodies 
#bikinibody 
#figure 
#fitness 
#fatloss
#diet 
#satisfaction 
#happiness 
#joyoflife
Super delicious meal/snack idea. 150g frozen berries Ice cubes 100ml milk 100ml water 30g Iso Whey⤵️. >>>>blend it<<<< Topping: Instant oats Chia seeds Strawberries Banana Almonds Walnuts . . . #yummy  #superfoods  #mealideas  #snackideas  #macrocounting  #nutrition  #bowlofgoodness  #fitspo  #inspiration  #motivation  #healthyeating  #healthylifestyle  #wheresamommy  #_fitness_ladies_  #instafit  #hardbodies  #bikinibody  #figure  #fitness  #fatloss  #diet  #satisfaction  #happiness  #joyoflife 
Hearty bowl of homemade Ooooh my souper veg and spinach soup... on a chilly day like today.. warm the old cockles

#lunchtime #foodie #foodporn #instafood #goodfood #goodcarbs #delicious #backontrack #focus #goals #fatloss #gymlife #happyeating #healthyeating #macrocounting #flexibleeating #fitfam #vitamin #50justanumber #fitfam #fitness #lovelife #livelife #happy #satisfying #warming #winter #goodness #wholesome  #smile
Pt session done. Really motivated atm just wish this groin injury would hurry up and do one.

#gymsharkflex #gym #gymgirl #gymgoals #fitness #fitfam #girlneedsabbs #girlswholift #macrocounting #tuesday #puregym #workhardplayharder💪
Super simple, almost no effort breakfast. The only thing missing here is fiber. You could add some spinich or broccoli to this to up the fiber content. I, however, need to go to the grocery store and do not have either of this things. So coffee with SUGAR ( I need to get away from it, I know! No one is perfect 😁), and some protein and carbs to get me through morning training, and work. We have a busy day planned full of driving around in the snow, work, two training session for my own goals, a client this afternoon, and ortho appointment for one of the kids, and fitting in some study and administrative tasks to keep my family organized and feed and going where they need to go. I've already made lunch, breakfast and dropped a kid off at school. This may sound like complaining, I assure you it is not! I am so very happy to be alive and feel so fortunate to get to live my dream of taking care of myself and my family in the way that I am able too. It's a good day to be alive ❤ #food #foodisfuel #gratitude #coffeetime #coffee #breakfast #iifym #flexibledieting #weightloss #whatieat #thankful #protein #macrocounting #macros
Super simple, almost no effort breakfast. The only thing missing here is fiber. You could add some spinich or broccoli to this to up the fiber content. I, however, need to go to the grocery store and do not have either of this things. So coffee with SUGAR ( I need to get away from it, I know! No one is perfect 😁), and some protein and carbs to get me through morning training, and work. We have a busy day planned full of driving around in the snow, work, two training session for my own goals, a client this afternoon, and ortho appointment for one of the kids, and fitting in some study and administrative tasks to keep my family organized and feed and going where they need to go. I've already made lunch, breakfast and dropped a kid off at school. This may sound like complaining, I assure you it is not! I am so very happy to be alive and feel so fortunate to get to live my dream of taking care of myself and my family in the way that I am able too. It's a good day to be alive ❤ #food  #foodisfuel  #gratitude  #coffeetime  #coffee  #breakfast  #iifym  #flexibledieting  #weightloss  #whatieat  #thankful  #protein  #macrocounting  #macros 
Reintroducing some intermittent fasting on cardio days to hopefully give me a boost.  When ive done it before it's been tough but always works.  Aiming for 800 cals today, 200 cals here 👍

#transformation #hiit #healthyeating #mfp #caloriecounting #exercise #weightlossjourney #thenandnow #girlswholift #nonscalevictory #motivation #fitfam #fitsporation #weightloss #weightlossinspiration #strongnotskinny #caloriedeficit #intermittentfasting #happy #anxiety #mindandbody #ufbg #ufbgcommunity #gymlife #macros #macrocounting #nutrition
Reintroducing some intermittent fasting on cardio days to hopefully give me a boost. When ive done it before it's been tough but always works. Aiming for 800 cals today, 200 cals here 👍 #transformation  #hiit  #healthyeating  #mfp  #caloriecounting  #exercise  #weightlossjourney  #thenandnow  #girlswholift  #nonscalevictory  #motivation  #fitfam  #fitsporation  #weightloss  #weightlossinspiration  #strongnotskinny  #caloriedeficit  #intermittentfasting  #happy  #anxiety  #mindandbody  #ufbg  #ufbgcommunity  #gymlife  #macros  #macrocounting  #nutrition 
Lunch time 🙌🏻 Green tea with Cranberry 
Wholemeal thin - toasted - topped with Avocado and a poached egg with a sprinkle of cracked black pepper, and a low fat yoghurt for pudding.

Cals; 270
Fat; 14g
Protein; 13g
Carbohydrates; 23g 
#healthylunch 
#avocado 
#poachedegg 
#macronutrients #macrocounting #healthyfood #weightloss
My beautiful friend Brooke! She joined macroholics in July and here is during  Christmas looking 🔥🔥! #macroholicsnutrition this program is for everyone! We have college kids, moms, dads, grandpas, grandmas, athletes, people who don’t workout at all. This program will work for anyone ❤️ #fitness #healthylifestyle #weightlosstransformation #weightloss #tuesdaytransformation #macrocounting #momlife
Traveling means being consistent with training and doing what you can. We are moving from FL to DE and today is part ✌️of the LONG drive. .
I wanted to just move a little this morning before being cooped up in the car for the day. The hotel was pretty good with equipment. They had some cardio and dumbbells. I opted to do 30 min intervals then the 2 circuits in this post. .
They were high intensity with short breaks in between. Perfect way to start the day and feel good that I got something in!! Plus I planned my training for the week knowing that today was a #hiitcardio day.
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Today I planned for success. Win the day! .
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#motivation #cardio #hiit #hiittraining #functionalfitness #bodybuilding #progress #healthymind #healthyfemale #foodisfuel #exercisedaily #womenshealth #healthiswealth #healthybody #weightlosscoach #weighttraining #fuelyourbody #blackironnutrition #loveyourself #macrocounting #wellnesscoach #onlinecoach #fitnesstips #dietplan #workout #trainingday
Traveling means being consistent with training and doing what you can. We are moving from FL to DE and today is part ✌️of the LONG drive. . I wanted to just move a little this morning before being cooped up in the car for the day. The hotel was pretty good with equipment. They had some cardio and dumbbells. I opted to do 30 min intervals then the 2 circuits in this post. . They were high intensity with short breaks in between. Perfect way to start the day and feel good that I got something in!! Plus I planned my training for the week knowing that today was a #hiitcardio  day. . Today I planned for success. Win the day! . . . . . . #motivation  #cardio  #hiit  #hiittraining  #functionalfitness  #bodybuilding  #progress  #healthymind  #healthyfemale  #foodisfuel  #exercisedaily  #womenshealth  #healthiswealth  #healthybody  #weightlosscoach  #weighttraining  #fuelyourbody  #blackironnutrition  #loveyourself  #macrocounting  #wellnesscoach  #onlinecoach  #fitnesstips  #dietplan  #workout  #trainingday 
Lunch & lunches prepped 🙌🏼
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This red pepper and tomato risotto is absolutely lush, low in saturated fat and really filling! Swipe to see the packet, it’s from @aldiuk !
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Each box
🌟 200g Risotto
🌟 110/120g Chicken Baked in 6g flour and spices !
🌟 handful of green beans
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So simple and actually a really cheap meal but incredible !
412 Calories
27.9C 4.3F 38.2P
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 #nonscalevictory #exercise #nutrition #weightlossmotivation #transformation #fitsporation #thenandnow #fitfam #inspiration #liftlikeagirl #fatloss #strongnotskinny #blogger #weightlossjourney #girlswithtattoos #macrocounting #macros #girlswithmuscle #fitmum #protein #postpregnancy #postpartum #cleaneating #myfitnesspal #caloriecounting #goals
Lunch & lunches prepped 🙌🏼 . This red pepper and tomato risotto is absolutely lush, low in saturated fat and really filling! Swipe to see the packet, it’s from @aldiuk ! . Each box 🌟 200g Risotto 🌟 110/120g Chicken Baked in 6g flour and spices ! 🌟 handful of green beans . So simple and actually a really cheap meal but incredible ! 412 Calories 27.9C 4.3F 38.2P . . #nonscalevictory  #exercise  #nutrition  #weightlossmotivation  #transformation  #fitsporation  #thenandnow  #fitfam  #inspiration  #liftlikeagirl  #fatloss  #strongnotskinny  #blogger  #weightlossjourney  #girlswithtattoos  #macrocounting  #macros  #girlswithmuscle  #fitmum  #protein  #postpregnancy  #postpartum  #cleaneating  #myfitnesspal  #caloriecounting  #goals 
I’ve decided these are my new best friends, killer workout on them 💪🏼 The drive in this morning was BRUTAL as it snowed all day and night yesterday.. but I’m here!! #letsgetit
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#goaldigger #gymtime #healthylifestyle #fitnessfam #foodies #fitnessmatters #fitnessforlife #fitnesstips #fitgoals #fitnesslove #fitnesspage #fitnessgoal #fitnessmotivation #gymlover #macrocounting #weightlifting #bodygoals #workoutmode #fitness #myjourney #fatloss #exercise
I’ve decided these are my new best friends, killer workout on them 💪🏼 The drive in this morning was BRUTAL as it snowed all day and night yesterday.. but I’m here!! #letsgetit  . . . . #goaldigger  #gymtime  #healthylifestyle  #fitnessfam  #foodies  #fitnessmatters  #fitnessforlife  #fitnesstips  #fitgoals  #fitnesslove  #fitnesspage  #fitnessgoal  #fitnessmotivation  #gymlover  #macrocounting  #weightlifting  #bodygoals  #workoutmode  #fitness  #myjourney  #fatloss  #exercise 
Some cheeky snacks before I go off to work this afternoon 💪🏻 feels good to not have to be in in the morning for a change 😂 cheese 🧀 puffs, grapes 🍇 and chocolate obviously 🙄  #strongwomen #cardio #gym #water #weightloss #weightlifting #weightlossmotivation #weightlossjourney #weightlossdiary #macrofriendly #macrocounting #macros #ifitfitsyourmacros #girlswholift #strongnotskinny #fitfam #fitwomen #healthybody #healthymind #fitnessmotivation #fitnessjourney #fitnessblogger #balancedliving #resultswithlucynewbeginnings #rwlcommunity #rwlfitties #strengthfeed #strongmen #upperbodyworkout
Some cheeky snacks before I go off to work this afternoon 💪🏻 feels good to not have to be in in the morning for a change 😂 cheese 🧀 puffs, grapes 🍇 and chocolate obviously 🙄 #strongwomen  #cardio  #gym  #water  #weightloss  #weightlifting  #weightlossmotivation  #weightlossjourney  #weightlossdiary  #macrofriendly  #macrocounting  #macros  #ifitfitsyourmacros  #girlswholift  #strongnotskinny  #fitfam  #fitwomen  #healthybody  #healthymind  #fitnessmotivation  #fitnessjourney  #fitnessblogger  #balancedliving  #resultswithlucynewbeginnings  #rwlcommunity  #rwlfitties  #strengthfeed  #strongmen  #upperbodyworkout 
First meal of the day so l just added extra 🙊😉 Still under the weather, more inconvenient cold like symptoms now 😭 brains going nuts to get on and do stuff, body is telling me where to stick it. So frustrating 😣

Trying @staxxbar from my @myhiitkit box get 20% off your order with code siobhan20 😁

@quakeroatsuk 
@alpro cashew milk 
@musclemoosehq chocolate peanut caramel 
@staxxbar chocolate caramel 
__________________________________________ ▫️valkyrie_fitness_ code -  cakes10 = 10% 🖤🖤🖤
▫️musclemoosehq code - cakeandfitnessfood25 = 25%🦌🦌🦌
▫️protein.package code - caff10 = 10%🍫🍬🍭
▫️myhiitkit code - siobhan20 = 20%🍫🍬🍭
▫️beastgearuk code - cakes10 = 10%💪💪💪
▫️trkghealthyliving code - canf10 =10%🥛🍮☕
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#protein #fitfood #instafitfam #instafitness #fitnessjunkie #fitnessaddict #fitnessjourney #FitFam #ukfitfam #macrocounting #countingmacros #trackingmacros #foodporn #foodstagram #fitfuel #edrecovery #bingerecovery #fitnessfood #fitfoodie #intuitiveeating #eatclean #cleaneating #proats #proteinoats #proteinbar #oats #musclemoose
First meal of the day so l just added extra 🙊😉 Still under the weather, more inconvenient cold like symptoms now 😭 brains going nuts to get on and do stuff, body is telling me where to stick it. So frustrating 😣 Trying @staxxbar from my @myhiitkit box get 20% off your order with code siobhan20 😁 @quakeroatsuk @alpro cashew milk @musclemoosehq chocolate peanut caramel @staxxbar chocolate caramel __________________________________________ ▫️valkyrie_fitness_ code -  cakes10 = 10% 🖤🖤🖤 ▫️musclemoosehq code - cakeandfitnessfood25 = 25%🦌🦌🦌 ▫️protein.package code - caff10 = 10%🍫🍬🍭 ▫️myhiitkit code - siobhan20 = 20%🍫🍬🍭 ▫️beastgearuk code - cakes10 = 10%💪💪💪 ▫️trkghealthyliving code - canf10 =10%🥛🍮☕ __________________________________________ #protein  #fitfood  #instafitfam  #instafitness  #fitnessjunkie  #fitnessaddict  #fitnessjourney  #FitFam  #ukfitfam  #macrocounting  #countingmacros  #trackingmacros  #foodporn  #foodstagram  #fitfuel  #edrecovery  #bingerecovery  #fitnessfood  #fitfoodie  #intuitiveeating  #eatclean  #cleaneating  #proats  #proteinoats  #proteinbar  #oats  #musclemoose 
‼️7 Diets That Help You LOSE FAT‼️ -
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👉 All of these diets CAN work. None of them are superior to others for fat loss. The Keto diet is being pushed as the “best” fat loss diet, but it’s just another marketing hype - it’s almost like a cult these days.🤦🏻‍♂️ .
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✅ The best diet for fat loss is the one that enables you to SUSTAIN a CALORIC DEFICIT for a period of time. That’s it.💯 .
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🔑 Nothing beats the law of thermodynamics with regards to energy balance - CALORIES IN vs. CALORIES OUT. It’s science people - the only thing that matters is total calories. Low fat/carbs is irrelevant if you’re not in a caloric deficit. .
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🤜 Tag your friends that need to see this! 👍👍
#FitBodyLife
‼️7 Diets That Help You LOSE FAT‼️ - _____ 👉 All of these diets CAN work. None of them are superior to others for fat loss. The Keto diet is being pushed as the “best” fat loss diet, but it’s just another marketing hype - it’s almost like a cult these days.🤦🏻‍♂️ . . ✅ The best diet for fat loss is the one that enables you to SUSTAIN a CALORIC DEFICIT for a period of time. That’s it.💯 . . 🔑 Nothing beats the law of thermodynamics with regards to energy balance - CALORIES IN vs. CALORIES OUT. It’s science people - the only thing that matters is total calories. Low fat/carbs is irrelevant if you’re not in a caloric deficit. . . 🤜 Tag your friends that need to see this! 👍👍 #FitBodyLife 
NUTELLA CHIA PUDDING 😍😍 (or my take on it 💁🏼‍♀️) homemade chia pudding with @funktionalfoods cacao @naturya maca powder @alpro almond milk @thegroovyfoodcompany agave and chopped up hazelnuts
NUTELLA CHIA PUDDING 😍😍 (or my take on it 💁🏼‍♀️) homemade chia pudding with @funktionalfoods cacao @naturya maca powder @alpro almond milk @thegroovyfoodcompany agave and chopped up hazelnuts
This morning I ended up walking about for two hours non stop because a fifteen minute errand took fifteen bloody years 😑 okay it took two hours but you get the point 😛 I ended up super super hungry so this massive lunch was well needed, especially since my breakfast was not majorly nutritious. I had two pork sausages (pre ed faves!), an egg, more baked beans than pictured, and roast brussels sprouts, mushrooms and tomatoes 😍🍅🍳 #lunch #grillup #egg #sausages #bakedbeans #vegetables #healthy #healthyfood #balance #iifym #macrofriendly #macrocounting #food #foodie #foodlove #foodporn #foodshare #foodpicture #foodstagram #foodgasm #foodblog #fitfam #foodinspo #recovery #weightgainiscool #strongnotskinny #edrecovery
This morning I ended up walking about for two hours non stop because a fifteen minute errand took fifteen bloody years 😑 okay it took two hours but you get the point 😛 I ended up super super hungry so this massive lunch was well needed, especially since my breakfast was not majorly nutritious. I had two pork sausages (pre ed faves!), an egg, more baked beans than pictured, and roast brussels sprouts, mushrooms and tomatoes 😍🍅🍳 #lunch  #grillup  #egg  #sausages  #bakedbeans  #vegetables  #healthy  #healthyfood  #balance  #iifym  #macrofriendly  #macrocounting  #food  #foodie  #foodlove  #foodporn  #foodshare  #foodpicture  #foodstagram  #foodgasm  #foodblog  #fitfam  #foodinspo  #recovery  #weightgainiscool  #strongnotskinny  #edrecovery 
Thai fishcakes. Lazy ones. Blitz all ingredients in top right corner to a thick pasty consistency. Shape into patties, dust with flour, fry, eat. Yum. #dinner #thaifishcakes #fishcake #food #fresh #fish #health #healthy #healthyfood #healthyeating #iifym #macros #macrocounting #iifymgirls #fitness #protein #fit #fitness #flexibledieting #flexibleeating #balanceddiet #balancedeating #girlswhoeat #foodporn
Transformation Tuesday ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
If you are not happy with something in your life, change it, no one will do it for you. So if your sick of being a potato like I was get off your ass and work for change. It will take hard work, dedication and consistency but it will be worth it.
Transformation Tuesday ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ If you are not happy with something in your life, change it, no one will do it for you. So if your sick of being a potato like I was get off your ass and work for change. It will take hard work, dedication and consistency but it will be worth it.
Coucou mon petit bout de lard 🥓 journée productive pour moi, ma situation pro se débloque, avance, se remplie, que du bonheur 👍🏻 (Jai surtout hate de pouvoir me payer des fringues de sport tmtc :p). Ce midi je retrouve @blaizey864 et ce soir training pecs biceps 💪🏻 bonne journée Lardon 🥓

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#teamlardonsmuscles #fit #fitness #fitnessgirl #fitgirl #fitfam #fitfrenchies #musculation #muscle #weightlifting #training #workout #workhard #trainhard #teambulk #macrocounting #teamshape #nikkibnation #girlswholift #gains #progress #legday #glutes #healthy #gym #gymshark #lululemon #health #bulkpowders #teamanchois
Coucou mon petit bout de lard 🥓 journée productive pour moi, ma situation pro se débloque, avance, se remplie, que du bonheur 👍🏻 (Jai surtout hate de pouvoir me payer des fringues de sport tmtc :p). Ce midi je retrouve @blaizey864 et ce soir training pecs biceps 💪🏻 bonne journée Lardon 🥓 ___________________________________________________ #teamlardonsmuscles  #fit  #fitness  #fitnessgirl  #fitgirl  #fitfam  #fitfrenchies  #musculation  #muscle  #weightlifting  #training  #workout  #workhard  #trainhard  #teambulk  #macrocounting  #teamshape  #nikkibnation  #girlswholift  #gains  #progress  #legday  #glutes  #healthy  #gym  #gymshark  #lululemon  #health  #bulkpowders  #teamanchois 
Yassss! 💪🏼 Back to uni tomorrow so looking forward to an early morning training session and a bit of a lay in 😍 Because, well let’s face it....sleep is life 😏
** Edit- turns out it’s Wednesday tomorrow....who knew?! Not me 🙄😂 So no lay for meee then! 😒
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#goodthingscometothosewhosweat #weightloss #fatloss #weightlossjourney #fitness #fitnessjourney #backtothatunilife #motivated #determined #weighttraining #strengthtraining #conditioning #strengthandconditioning #cardio #hiit #volumetraining #girlswholift #ladieswholift #goalstosmash #journeytohealth #healthylifestyle #caloriecounting #macrocounting #iifym #ifitfitsyourmacros #fattofit #fatgirlgettingfit #myfitnesspal #dowhatworksforyou #bethebestversionofyourself
Yassss! 💪🏼 Back to uni tomorrow so looking forward to an early morning training session and a bit of a lay in 😍 Because, well let’s face it....sleep is life 😏 ** Edit- turns out it’s Wednesday tomorrow....who knew?! Not me 🙄😂 So no lay for meee then! 😒 . . . #goodthingscometothosewhosweat  #weightloss  #fatloss  #weightlossjourney  #fitness  #fitnessjourney  #backtothatunilife  #motivated  #determined  #weighttraining  #strengthtraining  #conditioning  #strengthandconditioning  #cardio  #hiit  #volumetraining  #girlswholift  #ladieswholift  #goalstosmash  #journeytohealth  #healthylifestyle  #caloriecounting  #macrocounting  #iifym  #ifitfitsyourmacros  #fattofit  #fatgirlgettingfit  #myfitnesspal  #dowhatworksforyou  #bethebestversionofyourself 
Ketogén napjaim...
✔ Reggeli : főtt tojás, pulykaszalámi, kígyóuborka
👉 Ebéd-uzsonna: csirkemell görög joghurttal, gorgonzola sajttal, vajas-szezámmagos karfiol ❌Nincs a képen a vacsi, marhahúspogácsa karfiollal 
#ketogenic #ketofriendly #ketogenicdiet #ketogenicweightloss #macrocounting #fitnessfood #foodisfuel #mutimiteszel #mutimiteszel_fitt #eatfatlosefat #eatfatburnfat #fatismyfriend #nocarb #highfatlowcarb #highfat #keto #ketodiet #weightlossproject #weightloss
Ketogén napjaim... ✔ Reggeli : főtt tojás, pulykaszalámi, kígyóuborka 👉 Ebéd-uzsonna: csirkemell görög joghurttal, gorgonzola sajttal, vajas-szezámmagos karfiol ❌Nincs a képen a vacsi, marhahúspogácsa karfiollal #ketogenic  #ketofriendly  #ketogenicdiet  #ketogenicweightloss  #macrocounting  #fitnessfood  #foodisfuel  #mutimiteszel  #mutimiteszel_fitt  #eatfatlosefat  #eatfatburnfat  #fatismyfriend  #nocarb  #highfatlowcarb  #highfat  #keto  #ketodiet  #weightlossproject  #weightloss 
#Repost @chadhargrove1 (@get_repost)
・・・
Ever have this happen?
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Like there's some inexplicable force stopping you from losing weight. Maybe you think, or at one point truly thought, you weren't meant to lose weight?
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You set your calories in the right spot and hit it.
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Two weeks goes by.
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Nothin.
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Then a whole month.
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Nada.
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Wanna know the truth?
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Unless you fall into a very very very rare camp, the truth is, you actually ate more than you think.
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You don't have a biological or genetic problem -- you have a math issue. A counting problem.
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You said 1400 calories a day and truthfully, you probably hit it 4 or 5 days a week.
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But then there's the calories you took in while drunk -- and you underestimated.
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There's that night you plugged in a steak meal to MyFitnessPal, but the kid at the restaurant carelessly doubled the serving of oil and butter.
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So that 1200 calorie meal was actually 1700.
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Or you just constantly guess a little off.
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1400 a day, over a week of little (or a few big) miscalculations is actually 1800-2000 calories a day broken into a daily average.
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And with that, weight loss is nixed. Week after week.
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You aren't spinning your wheels because calorie counting doesn't work -- or that you're being blocked by something genetic.
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You just aren't skilled at counting.
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And if this sounds insulting, trust me, it isn't meant to be -- calorie counting can be a bit of a grind when you first start. You might catch it fast but you may not.
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But I at least hope it's comforting to you that there's an answer -- and unfortunately that answer is:
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If you set your calories in the right spot but didn't drop any weight -- you ate more than you think.
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Got any questions after that? Wanna throw a calculator or scale at me? I'm here for you. Let me know if you've got any comments or questions.
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#eatless #caloriecount #caloriecounter #foodscale #howtocountcalories #macrocounting #iiyfm #flexibledieter #cantloseweight #howtoloseweight #weightlossdiet #weightlossdiets #dietfix #overeating #weightlossplateau #weightlossproblems #fatlossplateau #fatlossplan #toronto #torontofitness #fitnesstoronto #torontopersonaltrainer #personaltrainertoronto
#Repost  @chadhargrove1 (@get_repost) ・・・ Ever have this happen? - Like there's some inexplicable force stopping you from losing weight. Maybe you think, or at one point truly thought, you weren't meant to lose weight? - You set your calories in the right spot and hit it. - Two weeks goes by. - Nothin. - Then a whole month. - Nada. - Wanna know the truth? - Unless you fall into a very very very rare camp, the truth is, you actually ate more than you think. - You don't have a biological or genetic problem -- you have a math issue. A counting problem. - You said 1400 calories a day and truthfully, you probably hit it 4 or 5 days a week. - But then there's the calories you took in while drunk -- and you underestimated. - There's that night you plugged in a steak meal to MyFitnessPal, but the kid at the restaurant carelessly doubled the serving of oil and butter. - So that 1200 calorie meal was actually 1700. - Or you just constantly guess a little off. - 1400 a day, over a week of little (or a few big) miscalculations is actually 1800-2000 calories a day broken into a daily average. - And with that, weight loss is nixed. Week after week. - You aren't spinning your wheels because calorie counting doesn't work -- or that you're being blocked by something genetic. - You just aren't skilled at counting. - And if this sounds insulting, trust me, it isn't meant to be -- calorie counting can be a bit of a grind when you first start. You might catch it fast but you may not. - But I at least hope it's comforting to you that there's an answer -- and unfortunately that answer is: - If you set your calories in the right spot but didn't drop any weight -- you ate more than you think. - Got any questions after that? Wanna throw a calculator or scale at me? I'm here for you. Let me know if you've got any comments or questions. . . . . #eatless  #caloriecount  #caloriecounter  #foodscale  #howtocountcalories  #macrocounting  #iiyfm  #flexibledieter  #cantloseweight  #howtoloseweight  #weightlossdiet  #weightlossdiets  #dietfix  #overeating  #weightlossplateau  #weightlossproblems  #fatlossplateau  #fatlossplan  #toronto  #torontofitness  #fitnesstoronto  #torontopersonaltrainer  #personaltrainertoronto 
Happy birthday to one of my best ever pals and bad ass client @itsmejessiec see you later for a sweaty birthday session! 🏋🏼‍♀️💖
Happy birthday to one of my best ever pals and bad ass client @itsmejessiec see you later for a sweaty birthday session! 🏋🏼‍♀️💖
Day 11: 
Four simple words for today!
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WORK HARD, PLAY HARD! .
When you can fit a treat into your macros. No better joy😊👌🏽. Even if it's only half a cup of hot chocolate❤
#macrocounting #naughty #halfacup #noonecares #idontdiet #healthywhere #augustbaby #leozodiac
16•01•18♌
Have dinner planned for tonight? If not, my Healthified Chicken Piccata is an easy go to!

INGREDIENTS:
•1lb boneless chicken breasts
•1 TBSP vegan butter (I used @earthbalance)
•1/2 TSP garlic powder
•1/2 Cup of fresh lemon juice
•2 lemons, sliced
•1/2 Cup low sodium chicken broth

INSTRUCTIONS:
•Sprinkle garlic powder on both sides of chicken.
•Over medium heat, melt butter mix. I used a cast iron skillet. Brown chicken on each side for 4 minutes. Transfer to a plate and keep warm.
•Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken.
•Add chicken back to pan. Simmer on low heat for about five minutes. Sauce should thicken a bit.
•Top with lemon slices and simmer for 5 more minutes.
***Check out my website for more recipes!*** *
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#chefneenz
#healthy
#healthychoices
#healthyrecipes
#dinnerrecipe
#chicken
#mealprep
#healthyeating
#eatwell
#cleaneating
#eatclean
#organic
#healthyliving
#Nycpersonaltrainer
#fitnessgoals
#fitfood
#fitnessinspiration
#instafood
#foodporn
#instagood
#fitnessmotivation
#fuelyourbody
#healthcoach
#Nutrition
#homecooking
#cooking
#iifiym
#macrocounting
#fitcooking
Have dinner planned for tonight? If not, my Healthified Chicken Piccata is an easy go to! INGREDIENTS: •1lb boneless chicken breasts •1 TBSP vegan butter (I used @earthbalance) •1/2 TSP garlic powder •1/2 Cup of fresh lemon juice •2 lemons, sliced •1/2 Cup low sodium chicken broth INSTRUCTIONS: •Sprinkle garlic powder on both sides of chicken. •Over medium heat, melt butter mix. I used a cast iron skillet. Brown chicken on each side for 4 minutes. Transfer to a plate and keep warm. •Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken. •Add chicken back to pan. Simmer on low heat for about five minutes. Sauce should thicken a bit. •Top with lemon slices and simmer for 5 more minutes. ***Check out my website for more recipes!*** * * * #chefneenz  #healthy  #healthychoices  #healthyrecipes  #dinnerrecipe  #chicken  #mealprep  #healthyeating  #eatwell  #cleaneating  #eatclean  #organic  #healthyliving  #Nycpersonaltrainer  #fitnessgoals  #fitfood  #fitnessinspiration  #instafood  #foodporn  #instagood  #fitnessmotivation  #fuelyourbody  #healthcoach  #Nutrition  #homecooking  #cooking  #iifiym  #macrocounting  #fitcooking 
Thank you @sarahscreativekitchen they popped through the letterbox just as I'd made a coffee! Perfect timing! #lowsyntreats #chocolate #delicious #yummy #myweightlossjourney #myfitnesspal #1200calories #iifym #caloriecounting #carbcounting #50lblost #macrocounting #swuk #swinsta #swfamily #swfriends
Breakfast staple- 3 ingredient pancakes : oats, eggs, banana! 
Sugar-free diet blueberry jam + ☕
Breakfast staple- 3 ingredient pancakes : oats, eggs, banana! Sugar-free diet blueberry jam + ☕
Breakfast this morning, trying out the PB&J smoothie from the new #90daysss plan 💕

#90daysssplan #90daysssgraduate #bodycoachgraduate #bodycoach #leanin15 #healthybreakfast #smoothie #peanutbutter #macros #macrocounting #macrofriendly
Current shape 👆🏻 been tracking my macros for the last couple of weeks (thanks to the gorgeous @activealexandra for explaining it all so easily 🙌🏻) and starting to notice some real changes and finding a comfortable ground with what works/doesn’t work and (mostly) staying on track whilst still enjoying myself 🍎🍕🤷🏼‍♀️ •
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#fitfam #fitness #fitlife #fitgirl #gymgirl #gymrat #inspiration #motivation #strongnotskinny #selflove #girlswholift #girlswithmuscles #progressnotperfection #bbg #bbgbabes #bbguk #macros #macrocounting #iifym #balance #legday #bootygains #leaningout #tuesday #tuesdaymotivation
Current shape 👆🏻 been tracking my macros for the last couple of weeks (thanks to the gorgeous @activealexandra for explaining it all so easily 🙌🏻) and starting to notice some real changes and finding a comfortable ground with what works/doesn’t work and (mostly) staying on track whilst still enjoying myself 🍎🍕🤷🏼‍♀️ • • • #fitfam  #fitness  #fitlife  #fitgirl  #gymgirl  #gymrat  #inspiration  #motivation  #strongnotskinny  #selflove  #girlswholift  #girlswithmuscles  #progressnotperfection  #bbg  #bbgbabes  #bbguk  #macros  #macrocounting  #iifym  #balance  #legday  #bootygains  #leaningout  #tuesday  #tuesdaymotivation 
Breakfast time for me 😍❤️ bagel with beans, poached eggs 🥚 bacon 🥓 and tomatoes 🍅 with a cranberry green tea 🍵 and a Sprite Zero too 💁🏼‍♀️💪🏻 #strongwomen #cardio #gym #water #weightloss #weightlifting #weightlossmotivation #weightlossjourney #weightlossdiary #macrofriendly #macrocounting #macros #ifitfitsyourmacros #girlswholift #strongnotskinny #fitfam #fitwomen #healthybody #healthymind #fitnessmotivation #fitnessjourney #fitnessblogger #balancedliving #resultswithlucynewbeginnings #rwlcommunity #rwlfitties #strengthfeed #strongmen #upperbodyworkout
Breakfast time for me 😍❤️ bagel with beans, poached eggs 🥚 bacon 🥓 and tomatoes 🍅 with a cranberry green tea 🍵 and a Sprite Zero too 💁🏼‍♀️💪🏻 #strongwomen  #cardio  #gym  #water  #weightloss  #weightlifting  #weightlossmotivation  #weightlossjourney  #weightlossdiary  #macrofriendly  #macrocounting  #macros  #ifitfitsyourmacros  #girlswholift  #strongnotskinny  #fitfam  #fitwomen  #healthybody  #healthymind  #fitnessmotivation  #fitnessjourney  #fitnessblogger  #balancedliving  #resultswithlucynewbeginnings  #rwlcommunity  #rwlfitties  #strengthfeed  #strongmen  #upperbodyworkout 
My food presentation skills are severely lacking but here's lunch for the week. Chicken and egg salad with greek yoghurt dressing. Again i add half an avocado for some good fats and to keep me full until the end of the work day.

Macros: 50g P, 23g F, 20g C
Cals: 485
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#healthy #nutrition #chickensalad #macros #macrocounting #fitfoodie #food #fit #weightlifting #girlswholift #lunch #lowcarb #presentationisnteverything
Chocolate oat pancakes for breakfast 🥞 
Calories 407
Protein 14.4g
Carbs 63.5g
Fibre 10.1g
Fat 10.3g

#teamrhfitness #rhfitness #macros #macrocounting #caloriecounting #calories #breakfast #healthyeating #healthyfood #healthylifestyle #foodblogger #foodlover #iifym #oatpancakes #lifestylechanges #fattofit #icandothis
Sweet potato brownies served with some whipped cream 😍😍 Recipe by @renskroes (you can find it on her YouTube channel) By the time I took the picture, the cream started melting 😬 They still tasted amazing 🍴 No added sugar, vegan (besides the cream) and yummy 🎉 Already thinking what I could bake next weekend 🤓 
#brownies #dessert #makeithealthier #vegetarian #vegan #vegandessert #weekendbaking #balancedeating #healthyfood #fitness #macros #macronutrients #iifym #healthylife #nutrition #fit #foodinspiration #eathealthy #balance #foodie #food #cooking #healthy #instafood #foodie #caloriecounting #calorietracking #macrotracking #macrocounting
Sweet potato brownies served with some whipped cream 😍😍 Recipe by @renskroes (you can find it on her YouTube channel) By the time I took the picture, the cream started melting 😬 They still tasted amazing 🍴 No added sugar, vegan (besides the cream) and yummy 🎉 Already thinking what I could bake next weekend 🤓 #brownies  #dessert  #makeithealthier  #vegetarian  #vegan  #vegandessert  #weekendbaking  #balancedeating  #healthyfood  #fitness  #macros  #macronutrients  #iifym  #healthylife  #nutrition  #fit  #foodinspiration  #eathealthy  #balance  #foodie  #food  #cooking  #healthy  #instafood  #foodie  #caloriecounting  #calorietracking  #macrotracking  #macrocounting 
Great post by @realjaredhamilton - check it out below!✌️🙌
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🔥Macros Cheat Sheet🔥
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📌Alright boys & girls, get ready to hit the save button & screenshot!
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🤦‍♀️🙅‍♂️Too often I hear people say that they don’t know what good *__insert_macro_here__* are.
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🔥Today that changes. Take a good look at this list next time you’re confused.
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✅The biggest takeaway from this post is this: your body needs all of them. No one macronutrient is bad. Your body needs carbs, fats, and proteins.
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💥Fitness isn’t so black & White where you have to eliminate an entire category.
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Follow @whatsups_ig for more health and fitness tips, facts, information and advice!💚
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#whatsups #macros #macrocounting #fitfamuk #iifymgirls #ifitfitsyourmacros #diet #dietplan #dietbet #dietfood #dieting #nutritioncoach #nutritiontips #calories #caloriecounting #calorie #weightlosscoach #weightlossfood #fitnesslife #fitnesstips #fitnessfood #fitnessfoods #eatcleantraindirty #dietcoach #fatloss #fatlossjourney #losingweight #losingfat #burncalories #burningcalories
Great post by @realjaredhamilton - check it out below!✌️🙌 . . 🔥Macros Cheat Sheet🔥 - 📌Alright boys & girls, get ready to hit the save button & screenshot! - 🤦‍♀️🙅‍♂️Too often I hear people say that they don’t know what good *__insert_macro_here__* are. - 🔥Today that changes. Take a good look at this list next time you’re confused. - ✅The biggest takeaway from this post is this: your body needs all of them. No one macronutrient is bad. Your body needs carbs, fats, and proteins. - 💥Fitness isn’t so black & White where you have to eliminate an entire category. . . . . . . Follow @whatsups_ig for more health and fitness tips, facts, information and advice!💚 . . . . #whatsups  #macros  #macrocounting  #fitfamuk  #iifymgirls  #ifitfitsyourmacros  #diet  #dietplan  #dietbet  #dietfood  #dieting  #nutritioncoach  #nutritiontips  #calories  #caloriecounting  #calorie  #weightlosscoach  #weightlossfood  #fitnesslife  #fitnesstips  #fitnessfood  #fitnessfoods  #eatcleantraindirty  #dietcoach  #fatloss  #fatlossjourney  #losingweight  #losingfat  #burncalories  #burningcalories 
Now that we're all getting enough protein 😉(see previous posts😋).. next up: FATS! .
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Here's what a total of 70g of fat might look like across a day;
•🥚2 whole eggs.
.•😋 10g butter (proper stuff 👌🏻)
•🥑 half an avocado.
.•🧀 30g cheese (melted cheese 🤤)
•🥜 handful (25g) cashew (roasted & salted👌🏻)
.•🍫 2 squares of heaven😉(dark choc orange obvs 🤤)
•🐟 150g salmon fillet .
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Fats are your friend 🤗 The notion that fats make you fat is flawed and outdated 🙄 So don't shy from them *but do remember that 1g of fat = 9 calories 🙃 so as tempting as it is to drown your toast in butter 🤤, salads in oil-based dressings and nail a tub of nut butter 💁🏼.. be mindful 😜.
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RP @healthy_little_lifter 
#caloriecounting #caloriecount #caloriecomparison#macrofriendly #macrocounting #macrohack#caloriescount #mcdonalds #howtocountmacros#howtocountcalories #fatloss #flexibledieting#iifym #iifymgirls #iifymers #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating#ricecakes #bread #carbs #weightloss#fats #girlgains #vegan #fitfam#eatforabs
Now that we're all getting enough protein 😉(see previous posts😋).. next up: FATS! . . Here's what a total of 70g of fat might look like across a day; •🥚2 whole eggs. .•😋 10g butter (proper stuff 👌🏻) •🥑 half an avocado. .•🧀 30g cheese (melted cheese 🤤) •🥜 handful (25g) cashew (roasted & salted👌🏻) .•🍫 2 squares of heaven😉(dark choc orange obvs 🤤) •🐟 150g salmon fillet . . Fats are your friend 🤗 The notion that fats make you fat is flawed and outdated 🙄 So don't shy from them *but do remember that 1g of fat = 9 calories 🙃 so as tempting as it is to drown your toast in butter 🤤, salads in oil-based dressings and nail a tub of nut butter 💁🏼.. be mindful 😜. . . . . . . . . . . . . . . . . . . . . . . . RP @healthy_little_lifter #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #fats  #girlgains  #vegan  #fitfam #eatforabs 
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Awesome work, by my friend and OnLine Coaching Client @melmel1806.
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Mel’s is a CrossFit athlete, who’s Goal was to lose body fat, while maintaining strength.
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Mel, has done an outstanding job tracking her nutrition and adjusting her calories and macros as guided.
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Mel is now on higher calories and still losing body fat ✋.
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She is also still squatting over 90kg.💪.
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Mel, has dropped over 2.5kg of body Fat.  This will help her performance on body weight and conditioning WODs with the upcoming CrossFit Open.
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This has all come from tracking her nutrition and adjusting the ratios of the foods she likes eating, which means creates a sustainable nutrition plan.
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If you would like my help, please drop me a DM.
- Awesome work, by my friend and OnLine Coaching Client @melmel1806. - Mel’s is a CrossFit athlete, who’s Goal was to lose body fat, while maintaining strength. - Mel, has done an outstanding job tracking her nutrition and adjusting her calories and macros as guided. - Mel is now on higher calories and still losing body fat ✋. - She is also still squatting over 90kg.💪. - Mel, has dropped over 2.5kg of body Fat. This will help her performance on body weight and conditioning WODs with the upcoming CrossFit Open. - This has all come from tracking her nutrition and adjusting the ratios of the foods she likes eating, which means creates a sustainable nutrition plan. - If you would like my help, please drop me a DM.
Back on it this morning with a Legs session! 🍑🍑🍑
Back on it this morning with a Legs session! 🍑🍑🍑
Two almost identical looking plates. One with a whopping 80g of carbs on the right, the other a tiny 10g. One a plate of spaghetti the other a plate of veggie noodles. 
If you are looking to lose weight it will mean having to look at what you're eating and making small changes. Change doesn't occur by continuing with the same habits. 
So before you think a new health regime means total misery because you're eating fewer calories then think again.  It doesn't have to mean deprivation or feeling starving hungry. Quite the opposite. 
Fill up on nutrient dense foods and get more bang for your buck. Choose wisely and get munching on those veggies where possible 🍆🍅😀
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#zoodles #carbfree #macrocounting #macros #iifymrecipes #iifymlifestyle #iifym #iifymgirls #caloriecounting #eatveggie #eatmorevegetables #eatmoregreens #caloriescount #foodcomparison #nutritioncoach #nutritioncoaching #findbalance #onlinenutritioncoach #macrofriendly #dubaimummy #dubaihealthy #helpmeloseweight #weightlossjourney #weightlossmotivation #weightlosstips #diettips #diettip
Two almost identical looking plates. One with a whopping 80g of carbs on the right, the other a tiny 10g. One a plate of spaghetti the other a plate of veggie noodles. If you are looking to lose weight it will mean having to look at what you're eating and making small changes. Change doesn't occur by continuing with the same habits. So before you think a new health regime means total misery because you're eating fewer calories then think again. It doesn't have to mean deprivation or feeling starving hungry. Quite the opposite. Fill up on nutrient dense foods and get more bang for your buck. Choose wisely and get munching on those veggies where possible 🍆🍅😀 . . . #zoodles  #carbfree  #macrocounting  #macros  #iifymrecipes  #iifymlifestyle  #iifym  #iifymgirls  #caloriecounting  #eatveggie  #eatmorevegetables  #eatmoregreens  #caloriescount  #foodcomparison  #nutritioncoach  #nutritioncoaching  #findbalance  #onlinenutritioncoach  #macrofriendly  #dubaimummy  #dubaihealthy  #helpmeloseweight  #weightlossjourney  #weightlossmotivation  #weightlosstips  #diettips  #diettip 
Getting in enough protein is something a lot of people struggle with and it's mainly due to lack of education as to how much protein is really in certain foods. The recommended amount of protein per day for fat loss is around 0.8-1.2g per pound of bodyweight, this helps ensure you maintain muscle mass while also ensuring you are feeling full as protein has the highest satiety rate of all macro nutrients.
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Many are confused as to what a "good" source of protein is, while you may be lead to believe that say nuts are a good source of protein you'd have to eat over 400 calories worth of them to get the same amount of protein as 99 calories of chicken breast so the "better" source of protein really depends on whether you have the extra calories to spare to have the nuts or not.
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Here is a short list I compiled of what 20g protein looks like in terms of foods and the calories they have (low to high calorie order):
✔️90g raw turkey mince - 95 calories
✔️25g whey protein powder - 98 calories
✔️90g raw chicken breast - 99 calories
✔️200g egg whites - 100 calories
✔️110g raw white fish - 100 calories
✔️200g 0% plain Greek yogurt - 112 calories
✔️100g raw 5% lean beef mince - 123 calories
✔️100g smoked salmon - 172 calories
✔️100g raw salmon fillet - 179 calories
✔️160g tofu - 189 calories
✔️1 Fulfil protein bar - 190 calories
✔️100g raw 15% fat beef mince - 196 calories
✔️3 large eggs - 270 calories
✔️270g cooked red lentils - 284 calories
✔️290g red kidney beans - 338 calories
✔️5 Quorn sausages - 385 calories
✔️70g natural peanut butter - 413 calories
Getting in enough protein is something a lot of people struggle with and it's mainly due to lack of education as to how much protein is really in certain foods. The recommended amount of protein per day for fat loss is around 0.8-1.2g per pound of bodyweight, this helps ensure you maintain muscle mass while also ensuring you are feeling full as protein has the highest satiety rate of all macro nutrients. - Many are confused as to what a "good" source of protein is, while you may be lead to believe that say nuts are a good source of protein you'd have to eat over 400 calories worth of them to get the same amount of protein as 99 calories of chicken breast so the "better" source of protein really depends on whether you have the extra calories to spare to have the nuts or not. - Here is a short list I compiled of what 20g protein looks like in terms of foods and the calories they have (low to high calorie order): ✔️90g raw turkey mince - 95 calories ✔️25g whey protein powder - 98 calories ✔️90g raw chicken breast - 99 calories ✔️200g egg whites - 100 calories ✔️110g raw white fish - 100 calories ✔️200g 0% plain Greek yogurt - 112 calories ✔️100g raw 5% lean beef mince - 123 calories ✔️100g smoked salmon - 172 calories ✔️100g raw salmon fillet - 179 calories ✔️160g tofu - 189 calories ✔️1 Fulfil protein bar - 190 calories ✔️100g raw 15% fat beef mince - 196 calories ✔️3 large eggs - 270 calories ✔️270g cooked red lentils - 284 calories ✔️290g red kidney beans - 338 calories ✔️5 Quorn sausages - 385 calories ✔️70g natural peanut butter - 413 calories