PLEASE COMMENT BELOW WHAT COUNTRY YOU’RE FROM!!!! 👇🏼❤️🌎 _________________________
I’m Canadian 🇨🇦😍
Reflecting back on this year I have so much to be thankful for. Last year I was the leanest I’ve ever been yet I still felt so empty, I was proud of where all the weight I lost but I still felt like I was lacking purpose.
I started hosting dietbet games and I got this overwhelming sense of purpose again like what I was doing was actually making a difference. It inspired me so much that I signed up for school in holistic nutrition so I could help people even further. I would like to thank all of you for being a part of my journey and keeping my motivated everyday. I can’t wait to see what the future holds and being able to help people not only lose weight in the future but also heal their bodies and focus on the healthiest possible them vs the skinnier possible them. I’ve leaned so learned so much about myself and what I want in life and I’m just so happy that I found this huge family in social media.
Can’t wait to share another year with you guys ❤️ again please comment below where you’re from 🌎 I would love to see!!!! .
📍HOW TO EAT OUT & NOT BLOW YOUR DIET 📍
One of the “rules” I have with myself and clients is that nutrition should never-EVER take away from living life and spending time with others.
You see, a lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events.
And sure, that gives them more control, but it’s no way to live life...
Trust me. I’ve been there. I would purposefully bail on friends because I wouldn't have total control over my food. Yeah. was able to stick to my diet. Whoop-de-doo. For me, that need-for-control thinking is what eventually led me down a path of depression and loneliness later in life AFTER losing weight.
Here’s the good news ✅: you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning
This graphic illustrates what I call the “Work Backward” Method. It's the perfect strategy for enjoying your restaurant/party meals WITHOUT blowing your diet in the process.
First, you'll wanna look up the menu for the restaurant in question and find a meal that sounds good. It doesn’t have to be the “healthiest” item on the menu, but you don’t have to eat like an asshole either...
Get what you want - just be reasonable 😉
Next, you’ll wanna find the nutrition info for your meal. If they provide it, you're good to go. If not, find a similar meal from a popular restaurant that does have nutrition info.
Now comes the most important part...
Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, you’re still on target 🎯👌
Finally, realize that you won’t be perfect, and that’s 100% okay! It's impossible to be perfect, and trying to do so will just stress you out. Focus on consistently doing your best, and I promise you’ll have a MUCH more enjoyable (and ultimately success) weight loss journey.
The picture on the left was my very first progress photo for my page! This was almost exactly a year ago! I was 5 weeks into my journey, down 30 pounds, weighing in at 221, wearing a size 16 pant and I was feeling pretty good about it! Today I am a year and 3 weeks into my journey, I'm down 96 pounds, weighing in at 155 😱, wearing a size 4 and I feel SO GOOD. The difference that I see in these pictures tho is not just my body size, but the size of my smile. My smile tells you just how big of a transformation I have made not only on the outside but also on the inside. I am a different person. A completely different person. I am so much happier. And you can clearly see that in these photos and that's what a transformation is all about. #transformationtuesday
Stuck on what to get your family or friends for the holidays? #LeanerCreamer has the best bundle deal for purchase- Link in Bio 💛
Bicep Curl for Muscle Growth!
👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding.
🔥 Build Bigger Arms! 🔥
Have you been training biceps and getting a shoulder pump?? This may be why.
Bicep training should be focused around what is happening around 🔁 the elbow joint. 📍💪🏼 In the past couple of weeks, I have seen a handful of men and women using mainly momentum to maximize weight used and compromising shoulder stability for added ROM. ❌
🔎 If you are having trouble isolating your biceps during a curl variation, simply think of creating stability in your core and scapula 🔒 and using a cable - this will help maintain constant tension. 🔁💪🏼
🤕 if you feel pain in your elbows during a bicep exercise, lower the weight, and learn a more efficient movement pattern and contraction. You may also need to change up the attachment you are using - fixed bars tend to cause more elbow discomfort.
✅ stabilize your core and scapula
✅ focus on keeping elbows fixed to help maintain tension on your biceps
✅ if you have the ability to create an opposing force (i.e. preacher curl), do it
✅ joint movement should be coming from the elbow, not shoulder
✅ maintain tension through the eccentric
✅ fully extend the arm and contract with the bicep forcefully out of the bottom
❌ common mistake is using momentum to complete ROM while using maximal weight
❌ flexion at the shoulder causing activation of front delt
🏋🏼♀️ I would recommend starting with a lighter weight than you are used to for 3 sets of 6-12 reps focusing on execution and keeping tension on your biceps.
🙋🏼♂️Don't forget to tag a friend!
📌Bookmark this for later reference!
Apply for online coaching: 📧email@example.com
Music: The High Life by Oboy
OKAY OKAY I promised more food posts. This is one of my FAVORITE snacks. Just make a wrap with:
-Low Carb Tortilla (I use Mission brand)
-Jalepeno cream cheese
❤️❤️Like this if I should keep posting food ideas!!❤️❤️
What do you think?! 😱 Tag Your Friend To Show That IT IS Possible!
Follow @FatlossFanatic for more! 👌 📸 Credit @elles_journey_to_good_health
"I had surgery so weight loss was going to happen it’s the fact that I have become an Ironman just did cairns Ironman 70.3 that’s a 2k swim 90k bike and 21.1 k run and am about to do a full Ironman 4K swim 180k bike 42.2k runAnd that’s the story I want to get out there I am getting a lot of people who are saying yea she had surgery and lost weight that’s not inspiring at all and I guess in a way I sort of agree but in 2 years I have gone from 184kg to Ironman that’s HUGE no normal fit person will even attempt an Ironman but I started training as a big girl and have been super strict since I started."
Poor Max 😔
Max doesn't realise that it's impossible to "tone, tighten and shape" your body in 45 minutes (like the wrap companies claim). The only thing that can change your body shape is consistent exercise and maintaining a calorie deficit!⠀ There is zero science to back up the claims of these wraps, other than the fact that maybe you'll lose some water (which will return as quickly as it left).⠀
Don't be like Max. Maintain a calorie deficit before wasting money on weight loss fads!⠀
#1 -good posture, tight pants, my body. #2 -bad posture, tight pants, still my body. I have insecurities and take unflattering pictures. Social media is all about angles and trying to make everything look perfect.... it’ll tear you apart if you feed into it too much. Though we are gradually changing our outer appearance with healthy eating and fitness, it’s the inside that really counts. Rather than looking for validation in others, the comparison we should make is with ourselves, asking: Am I a better person today than I was yesterday? What can I do today to become a better person tomorrow? We need to be content with the skin we live in, our challenge groups aren’t solely about looking better, it’s also about feeling better. Giving you tools to love yourself and to be confident, you are worthy and enough!