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August 20 vs September 24 - A little over a month apart and I see improvement in my arms/waist/thighs. My weight loss is slowly coming along but sometimes I need to put photos side by side when I become really hard on myself. At times I feel stuck like there is no movement so I need to put those emotions on check & come back to facts. The fact is...I am losing weight and there is improvement, I just can’t let the smoke block my vision! . . . . . . . . #builtinsideout #fitness #health #bodytransformation #progress #workoutmotivation #weightloss #weightlossjourney #weightlossmotivation #losingweight #fitnessmotivation #fatloss #weightlosstransformation #transformation #healthyliving #training #determination #fitnessjourney #fitspiration #earnednotgiven #voiceofthecurves #thickwomen #stronggirls #girlswhodoboth #strongissexy #strongwomen #strongnotskinny #transformation #transform #motivation

First day back at the gym & I feel exhausted haha. Cut my Adonis shirt to make it fit better too 🙂

20% done🔥🔥🔥

New additions to the JT Family 😉. . . . #nike #nikemetcon #nikemetcon4 #newadditions #workshoes

TIP OF THE DAY! For those of you who have craving listen up!!! - - - - - - - - - - - - - #noriathletics #cravings #fatloss #nutrition #goals #fitness #muscle #legday #squats #deadlifts #coaching #glasses #personaltraining #dogs #dachshund

Continue reading if you’re interested in building lean muscle. FAILURE - going to failure can be useful with certain types of training and in some individuals, but it’s not to be used universally on all exercises. The best thing to do is grab challenging weight & focus on intentionally recruiting the muscle you’re working for 8-12 reps with rest under 60 seconds. LOAD - bottom line, use weights that are heavy enough for you while maintaining perfect mechanics. Don’t go too heavy don’t go too light. It’s that simple. VOLUME - 8-12 reps per set doing 2-4 hard working sets. Each muscle needs about 10 sets per week for optimal growth. You can span that over 1,2,or 3 training sessions. FREQUENCY- take rest days. 2-4 per week. When you train hard you need to recover harder. If you want to focus on growing a particular muscle train it twice per week. If you want all muscle to grow , try doing more full body workouts 3-4 times per week. Hope this helps. — Drew

Short vid here. 475 4x2. Forgot to film a decent set. Real world shizzz here, last set I couldn’t complete 2 so I finished the volume with the 2 singles, last single shown. #deadlifts #boomgoesthecannon #buttcam #pov #tootall #fatloss #shutupandlift #firefighter #ohmygosh #barbender #fuckthosehexplates

Tried rockfish for the first time.. it was awesome! Only 150 calories and 31g of protein for the two pieces of fish there! Glad I got a second bag!

F45 8 Week Challenge just got a whole lot easier! . F45 has just introduced a new service where you can now order Challenge Approved meals online for home delivery. . Simply head over to www.f45challenge.com, register for free for the challenge and hit Order Challenge Meals Online to get started. . Orders for Week 1 must be in by 11.59pm October 1st. . Be quick, be organised and be ready to smash your health & fitness goals!

🗣Aye yo! IG fam! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - It’s been LONG over due, but we just launched our VERY FIRST PODCAST EPISODE!🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - For our two first episodes, we’ll be giving y’all a insight on our backgrounds, we’re we came from, how we got into bodybuilding, and coaching. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Since it’s @gillis331 ‘s day today (it’s his birthday 🎂), it’s only right to launch 🚀 myself interviewing him, then the following episode, Gillis will be interviewing me - stay tuned! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - After getting through our intros, that’s when we will be getting down to the nitty gritty of all things diet, training, fitness, bodybuilding, mindset, life experiences, and providing y’all with value & info that is applicable for your journey/goals/life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Please take the time to tune in! Link is in my bio under Link Tree , then click podcast! Or just watch my story on how to find it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - We just getting started! 😎🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #podcast #fit #fitness #value #freeknowledge #nutrition #weouthere #staytunedformore #science #diet #mindset #lifestyle #weightloss #fatloss #gains #exercisescience #coach #onlinecoach #educatedcoach #figurecompetitor #natty #naturalbodybuilder #gtnutritionperformance

Check out our review of @mansports SWEAT COMPOUND plus 20% off sitewide with code MAH20! . . Summer might be over, but 1 capsule prior to your workouts will have you sweating like it’s mid-July! Get rid of that stubborn water weight with Sweat Compound 🔥💦 Review + purchase link in bio! 🆙

Meal time! Healthy pizza alternative from STCfit coach Ben Macros for 2x pizzas: 76 protein + 86 carb + 22 fat = 860cal Ingredients for 2x pizzas: Plenty of spinach 2 Pita bread 4 tbsp cranberry sauce 70g Pizza blend cheese 150g slow cooked chicken breast To learn more about nutrition, hit the link in bio for your free consult with an STCfit trainer🔥 . . . . . #food #nutrition #insulin #fat #bodyfat #weightloss #transformation #diet #results #science #foodscience #sugar #shred #lean #abs #dieting #lifting #gym #gains #muscle #carbs #protein #instafood #healthy #fitfam #fitness #cardio #motivation #squad #strong

Introducing #BRABELLA ~With #Kybella you can enjoy firm, #toned #skin around your armpits, underarms and back without any serious medical procedures. 😊 Kybella is an innovative #injectable solution, based on a unique chemical formula. It has quickly made a reputation as a reliable product for spot specific fat removal... its even been endorsed by celebs like @khloekardashian 💁🏽‍♀️ ✨✨The solution works by weakening and eventually breaking up fat cells in a particular area- due to the presence of deoxycholic acid. Deoxycholic acid is a synthetic chemical compound that dissolves fat cells and reduces the overall number of fat cells in a region. Once dissolved, the fat cells making up the fatty deposits are metabolized by the body in the injected area. 💉💉✨🙌🏽 🙌🏽🐰😝 • • 💌 DM @thelipbunny for more information about #Brabella or call @qm_spa to set up a free consultation !! 📞📱 • • #injections #aesthetics #fatloss #fitness #fit #bodycontouring #plasticsurgery #kardashian #kardashians #khloekardashian #nurseinjector #medspa #thelipbunny #boston #providence

BE RELENTLESS .. .. .. .. .. .. .. @trainerkenneth #relentless #unstoppable #basketball #AskKenneth #Teamkenneth Online Coaching | Personal Training 網上私人健身訓練 |私人健身訓練 #coachkenneth #onlinecoaching #personaltraining #bodycomposition #transformation #bodybuilding #hypertrophy #nutrition #fatloss #ketones #YVR #beachbody #abs #hongkong #ketomax #盧恩澤教練 #私人健身教練 #減肥 #溫哥華 #香港 #香港健身 #身型改造 #網上私人健身訓練

Training to go Ultra Instinct. NYCC next week, lets ascend! _ Download my Saiyan Shredding Program - SaiyanArmy.com Online coaching email Gokuflex@gmail.com

🗣Aye yo! IG fam! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - It’s been LONG over due, but we just launched our VERY FIRST PODCAST EPISODE!🤩 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - For our two first episodes, we’ll be giving y’all a insight on our backgrounds, we’re we came from, how we got into bodybuilding, and coaching. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Since it’s @gillis331 ‘s day today (it’s his birthday 🎂), it’s only right to launch 🚀 myself interviewing him, then the following episode, Gillis will be interviewing me - stay tuned! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - After getting through our intros, that’s when we will be getting down to the nitty gritty of all things diet, training, fitness, bodybuilding, mindset, life experiences, and providing y’all with value & info that is applicable for your journey/goals/life! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Please take the time to tune in! Link is in my bio under Link Tree , then click podcast! Or just watch my story on how to find it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - We just getting started! 😎🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #podcast #fit #fitness #value #freeknowledge #nutrition #weouthere #staytunedformore #science #diet #mindset #lifestyle #weightloss #fatloss #gains #exercisescience #coach #onlinecoach #educatedcoach #figurecompetitor #natty #naturalbodybuilder #gtnutritionperformance #startsomewhere

One of today’s #transformationtuesday posts is a video of when i started playing with the heavy bag vs today. It’s been a while since i don’t have one at my current gym, but i we y to workout with a friend at the Y and i had to square up with the bag for s bit! Punches are much faster and you can definitely see a change in my movement and body, let’s keep grinding. Stay focused and on track and you will reach your goals 💪🏼💪🏼💪🏼 💪🏼 #healthyeating #losingweight #fatloss #exercise #weightlosstransformation #nutrition #healthylifestyle #healthyfood #getfit #fitspiration #cardio #healthyliving #fattofit #beforeandafter #sw #lowcarb #ww #fitnessmotivation #fattofit #iifym #cardio #treadmill #milestone #bodybuildingcom #orlando #orlandohealth #orlandoweightloss #orlandoboxing #boxing #punchingbag #everlast

Some of my favourite body weight moves that you can literally do any where to burn the phat and still lean, toned muscle 🔥💪🏻 Do each exercise for 20-30 seconds with 10-20 seconds rest in between each rep. The idea is to move as fast as you can so we elevate the heart rate. Then we come to a complete stop. We keep repeating for a short period and boom, by the time we are done we will be extra sweaty and feeling extra leanmazing 😅 Plus the lean news is that with HIIT training our metabolisms stay in overdrive for up to 24hrs 🔥🔥 P.S. if you’re just starting out don’t worry, there are tons of variations that can you can do as a beginner which are equally effective 😀🙋🏼‍♀️👌🏻 #leansquad #90dayleanplan #bodyweight #workout #training #online #fitspo #instafit #fitness #hiit #fatloss

Leftover satay chicken for lunch 😋 yum!

Hey Back2Lifers 👋 I gave you some things to think about with respect to strength training for fat loss earlier. Now I’m gonna hit you with some nutrition talk. The most important thing is caloric deficit. You ABSOLUTELY neeed to be taking in less calories than you’re expelling, in order to lose fat. It comes down to simple math, I promise it’s that simple. Cut the crap out of your diet might just put you into the SLIGHT deficit require for healthy and efficient weight loss. Not only will you NOT be feeling starved to death (if you choose the right foods), you’ll develop lifelong strategies. Your relationship with food will be changed forever. #markham • • 🍲 #cleaneating #cleaneatingideas #toptags #cleaneatingchallenge #cleaneatingrecipe #cleaneatinglifestyle #cleaneatingjourney #cleaneatingaddict #fatloss #cleaneatingforlife #healthychoices #healthy #healthy #photooftheday #realfood #cleaneats #foodie #foodgram #delicious #wholefood #personaltrainer #gettinghealthy #livinghealthy #bestoftheday #nutrition #lifestyle #followme #inspiration

It’s a Lifestyle, all about Balance. Nutrition is 🔑. _ ✅Flexible Dieting (If It Fits Your Macros) is a diet or nutritional approach to meet your macronutrients intake by keeping track of your protein, carbohydrates, and fats to change your body composition. _ ✅Flexible dieting is about living a healthy lifestyle without feeling any ❌guilt or even thinking ❌negatively about food or your actions. ✅For example, you can eat with your friends at your favorite pizza 🍕 restaurant, ✅enjoy your favorite dessert or treat you crave, or ✅celebrate with 🥂 at your best friend’s 👰🏼 wedding with a nice glass of 🍾 or 🍷.. _ ❌Why would anyone want to worry or have to think about if they are eating off track or eating the wrong foods?​✅Flexible/Macro Dieting is based on the principal of counting your macros. To count your macros, the process is simple; you add up how many grams of fats, proteins, and carbohydrates you consume that day. _ ✅Calculating Macros: • 1 Gram of Protein = 4 Calories. • 1 Gram of Carbohydrate = 4 Calories. • 1 Gram of Fat = 9 Calories. _ . . #mealprep #healthyfood #body #protein #weightloss #weightlossjourney #fatloss #healthy #fitness #fitlife #diet #eatclean #nutrition #iifym

#transformationtuesday 🎉 1 YEAR AGO 🎉 This is what CONSISTENCY will do for you. Are you CONSISTENTLY sticking to the plan? Or are you CONSISTENTLY allowing yourself little exceptions and cheats? If you are being consistent, it will show. If you’re not, don’t expect to see any change. Photo 1 became Photo 2 through 6 days/week weight training, 4-6 days/week cardio (a combination of HIIT and steady state), and OWNING UP to my own BS about what I was eating. 🐸☕️ Which is easier said than done. Tough love, people. I owe all those mental gains to my coach ❤️ As a reminder, your body will most likely require a different training plan than mine, but EVERYONE will respond to *consistency* to that plan, whatever it may be. Stay the course. In time, you’ll see the reward. PS: I plan on making Photo 2 a “before” picture, real soon 💪🏼

Our Zerona laser is FDA-approved to reduce fat in the waist, hips and thighs. But, like all good things in life, it takes time. We recommend 6-10 sessions for optimal results. Check out our Groupon for savings on 6 and 9-session packages. Link in bio! . . . . . #baltimorebodysculpting #zerona #bodysculpting #bodycontouring #fatloss #baltimorefitness #bmorefit #fitnessgoals #bodygoals #results #realresults #baltimorebride #baltimoregroom #baltimorewedding #marylandbride #marylandwedding #fallwedding

NEW CLASS!! CALISTHENICS WITH @khaled_pt !!! 🤸🏻‍♂️🤸‍♀️ . . . Every Thursday 7:30pm! LIMITED SPOTS ONLY!! . . . Who did it better?! Scroll ⏭ KEEP SOUND ON 🔊🔊🔊 . . . 😂😂😂 . . . #gff #geminifitness #geminifitnessrevesby #calisthenics

MINDSET: 🎀What goes through your mind when you spot cake in your fridge that you have to have. -“shouldn’t let that go to waste” -“I derive that cake” -“ya only live once” -“I really had a hard day” . . 🎀What goes through your mind after that piece of cake: -“what’s wrong with me?!” -“I’m fat” -“I’ll never reach my goals” -“I’m not worth” . . Does this sound like you? If you answered yes to any of these then know this... . . First off, know you ARE worthy. Worthy of the eating that damn piece of cake, you’re family, friends, lover, life! . . Remember how far you have come - there will always be bumps in the road. Don’t use the “I already messed up by eating one, so I may as well eat everything” excuse (we’ve all been there)💕. Stop at one and forget about it - feel empowered! . . If you haven’t started your journey to to better health, reach out to someone like myself or even a family member, who can teach and guide you through it. It’s no fun doing it alone. . . One bad meal won’t make your unhealthy, the same as one healthy meal won’t make you fit!😌🙏🏼

🔴Almond milk vs. whole milk🔴 . . Milk is something that Ive always used in my diet since Ive started training. Ive never really been a big eater so drinking some of my calories helped me keep my caloric intake high so I could gain weight. . . 👉If youre trying to gain weight whole milk should be your go to since its higher in calories. . . 👉When trying to drop weight almond milk perfect. You cant beat 30 cals per serving👌 . . 😬Which one is your favorite⁉️ . . 💻Sign up for my macro coaching where I teach you about macros, how to count them, and how you drop weight while still eating the foods you enjoy. (Link in bio)

Look at who I’ve met and even had a spot from the black super saiyan aka @jaronfit in the mf flesh had a awesome as conversation but the iron grind limited it lol you guys and gals should follow him and check out his YouTube channel give great advice and tips to witness are interaction between the scenes Bench press 315lb 5x3 65% bands 1x2 335 lbs 70% bands 1x2 355lbs 75% bands 1x2 385lbs 80% bands #menphysique #fattofitjourney #gymlifestyle #powerbuilding #obesetobeast #fattofit #shittofit #powerlifter #bodybuilder #fitnessmotivation #fitnessmodel #fitnessjourney #fatloss #fatlossjourney #bodybuilding_motivation #gymmotivation #shittofit #gymlife #nopainnogain #gohardorgohome #ironaddict

So obsessed with my young coconut water + meat lately! I can’t get enough. If you’ve never tried it (I’m talking straight from the fruit), I’m going to do my best right now to convince you to go grab one this week. Here’s some reasons why you need to cheers to coconuts with me. 🥥 Restoring hydration + replenishing electrolytes after a sweat sesh. 94% water with potassium, magnesium, sodium + calcium. 🥥 Anti-aging antioxidants, blood sugar regulating, blood pressure lowering, kidney health promotion 🥥 It contains 17 of the 20 essential amino acids (not shabby for a fruit!!) It’s especially high in threonine which is amazing for protection of the liver, central nervous system, cardiovascular system, and helps support collagen formation (bye wrinkles) HINT: I like to throw in a scoop of collagen peptides from @toneitupnutrition @primalkitchenfoods or @vitalproteins to boost this benefit. 🥥 Rich in medium-chain-fatty acids that help to boost metabolism and support fat loss by creating a thermogenesis affect in the body that increases calorie burn naturally. 🥥 So sweet + delicious!! Might be good with a little splash of rum 🤷🏻‍♀️ I heard or read that somewhere... 😉 🥥 You can find them at Sprouts or Whole Foods... and umm did you see Amazon Prime Now delivers Whole Foods now??! 😳😍 (not an ad, just a super fan) So Prime Now the coconut to your door 🚪 and don’t forget to grab a @thecocojack and sledge hammer 🔨 ... or do what I do and pick it up at @flowerchild where they’ll do the dirty work for you. 😆 🥥 Did I convince you? Are you already a coconut-your-life lover with me? Because let’s not even get into the love of coconut oil 🤪 #coconut #coconutlover #holisticnutritionist #nourish #wholefoods #realfood #antiaging #fatloss #hearthealth #healthycoctail #collagen #delicious

🔝PROTEIN SOURCES☝🏼 _ Your Protein SOURCES. Here are some different options for protein sources.Use this awesome pic that lists it all out for you in an organized and structured format. Try using this the next time you go grocery shopping or your out with friends having 🍰 dessert; having fun . _ 👍🏻Proteins: Long chains of amino acids; which are the building blocks of a protein. _ 👍🏻Proteins are required for the structure, function, and regulation of the bodys cells, tissues, and organs. _ 👍🏻Components of muscles, skin, bones and the body as a whole. _ 👍🏻Regulators of fluid balance and acid-base balance, which help keep you from swelling up, drying up, and/or becoming toxic. _ 🔹Your Diet should consists of 10-35%. _ 🔹1 gram = 4 calories (measured in grams) . . _ ✅When food enters your stomach your body is not thinking, “Healthy or unhealthy?” merely it’s breaking down the food and processing as macro nutrients; carbs, proteins, and fats. These nutrients are ones used to determine your body composition. Its all about science. . . 🔑📝If you need help with determining your daily macro nutrient requirements or looking for Macros for general fitness, weightloss, fat loss, lean muscle gain, or even contest prep please email me or click on the link above to get started. . . . . .#foodies #healthyeating #fitness #fit #macros #exercise #muscle #fitgirls #gym #weightloss #healthylifestyle #fatloss #diet #fit #healthyfood #fatloss #picoftheday #food #nutrition

My 20s versus my 30s... For many reasons beyond the physical, my 30s are rocking my world 🔥❤ Are you happier with yourself now than you were then? #transormationtuesday

🍿 Food marketing can be very clever, but far from healthy. Just because it is “gluten free,” “organic,” or “all natural” DOES NOT mean it is healthy. These are just shady ploys from the food company to sell their product. 🥩 🥕 If you want to eat healthy, eat a wide variety of foods including lot’s of fruits, veggies, dark leafy greens and don’t forget your protein! Mix things up on your plate and have some fun, try out new foods, colour your plate, and drink lots of water! Don’t fall for the marketing scams! #fatloss #weightloss #fatlossjourney #weightmanagement

Does fear get all up in yo face? . Do you feel like you cant get things right? . Do you quit because you worry what people say? . Do you feel like you cant reach your goals? Whatever they are. . Yeah. Ive had those moments too. . But even stronger than that is that one burning desire for MORE! I KNOW I was meant for MORE! I also know you are too! . So here it is! I will go live at 4:30 PT on my FB page with all the deets. But I am looking for those who are looking for me! . Who have goals & need help to reach them! Those who are ready to commit! . I got you! I see you! . If you are ready for change! You want BETTER! You NEED BETTER! & you KNOW you are meant for MORE! This is for YOU! . This is not for everyone! If youre not ready, I understand. But, If you are done with feeling like you are less than & you are ready to go after your goals! Then I am ready for you! . See you at 4:30 pt on my FB Page live!

Oktoberfest 🥨🍻 Wie lange habe ich auf diesen Moment gewartet mein Dirndl 👗anzuziehen und ohne Probleme zuzubekommen 😳 aufn linken Bild musste ich noch meine Hand vor meine Brüste halten, weil es nicht zuging 🙈 es sitzt zwar immer noch nicht ganz perfekt, doch zumindest geht es jetzt zu😇 Es ist noch lange nicht das Ende, aber es geht in die richtige Richtung. 💪🏻

#HardCORE Tuesday👊🏼 our client Ashley from St. Pete is KILLING💥 these E-Fit scissor kicks🙌🏼 she’s doing this exercise slow and controlled to truly engage that core⚡️⚡️

🌮bowl Tuesday!

I got weirdly excited when my kettlebell and stacker board gave me Halloween vibes yesterday. 👻🎃 I’m working on a leg + booty circuit that has me feeling that great soreness from working out for the first time in SO LONG. Once I work on it a little more I’ll film it and post it! I’m going to start super hard at posting more workouts I do and some of the food I eat or recipes I create. Keep your eyes open for some flavored pumpkin seeds I’m the next day or so 👀

Is tracking calories alone enough? . Short answer- no. Tracking just calories isn’t not going to give you the results you are expecting. . Here’s why⤵️ By tracking calories you are not focusing on your macro nutrient intake (protein, fats and carbs) you are focusing on hitting a caloric number. Why tracking your macro intake is superior to just tracking calories alone⤵️ . YOUR macro nutrient #’s are specific what your body needs. If you are looking to maintain, Exeter a reverse diet, start a cut- your numbers are not the same as every Susan, Sally or Joe. . When tracking your macro nutrient intake you are making sure that you are eating a certain amount of each macro (protein, fats and carbs) Remember each macro has x amount of calories: Protein: 1g = 4 calories Carbs: 1g = 4 calories Fats: 1g = 9 calories . When just focusing on calories you are not able to give your body exactly what it needs! Wondering if macro counting is right for you? Ask yourself these questions: 1️⃣Do you find yourself restricting foods out of fear you will become “fat?” 2️⃣Do you binge over the weekend after being too strict all week? 3️⃣Do you want to find a way to eat the foods you love while still achieving your health and fitness goals? . If you can relate to these questions macro counting may be for you! Personally I feel so strongly about counting macros because we are able to give our bodies exactly what we need while still enjoying food we love. In my experience macro counting has helped many break a restrictive eating style! . Interested in counting macros? DM or email strongerwithali@gmail.com . #strongerwithali #macrocounting #flexibledieting #foodfreedom

Start your week off right today🌻

Yea I know what Im doing... 🙄

Another one😈

Sorry again for all the posts these next few days, Im just trying to build my profile then Ill start posting regularly I promise 😊I just have so many pics on my phone that I might as well post

lol who else would take a selfie while brushing their teeth? Me 😂

Gooood morning 🌞

😋

Clearly dont have the gym all to myself🙄

What else would I be doing on a Friday night?

When I was in prep mode

Cheeeeese😀

🌲🌲

🌸🌸

Wouldve been a good pic if that chick in the background wasnt in my way.. wtf lol

Hellooo😋

Honestly hate morning workout.. Id rather workout in the evening.. so thats why I look like death lol

Guess whats playing🎧

Grow arms grow🙄

🌷feeling gooood

🙃🙃

dont mind all these pictures Im about to post - finally decided to make a separate insta for my fit fam. Ill start posting regularly after Ive uploaded all my pics from my phone lol but hope you enjoy😋

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