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MONDAY CHECK IN Awesome productive week. Really happy with how I’ve progressed in the gym this past week and how mentally strong I’m feeling too ACHIEVEMENTS THIS WEEK 5x weights session 🏋🏻‍♂️ (small) drop in cm’s and 800g loss on the scales. Made delicious Christmas 🎄treats without eating any 🎉 Drank 3L water per day GOALS FOR THIS WEEK Starting a new training program 💪🏻so excited to step things up a little. Keep on track with macros despite Christmas coming up. Increase NEAT.m🚶🏾‍♀️ Keep up the water 🚿 intake. Prioritise sleep 🛏 #unitedbodyandsoul

Get your Christmas orders IN!🍭FREE DELIVERY across the UK🇬🇧until 18th December only - code *MERRYCHRISTMAS*!✨🍭 Plus, gift wrap service is just £1.99 on any order, small or big✨🍭 Go to the website (link in bio) to buy these best seller FIZZY+SOURS jars, or any other of your fave jars for you or your loved ones 🍭❤️😘 #sundayvibes #christmas #londonsweetco #sweets #gifts #giftsforhim #giftsforher #london #newbusiness #retros #backintheday #cheatday #cheatmeal #foodphotography #dessert #dessertporn #foodporn #macros #strongnotskinny #foodgasm #foodislife #foodstagram #flexibledieting #dessertlover #foodie #foodography #foodiegram #sweettreats #foodielife

So FIT, so Proud 😍💚 All about Fitness Stylle #xicofitness

I GET IT. You eat super healthy and have no idea why you can’t lose fat/weight. And ... you’re lying to yourself. 🙃 - Comment below if you’ve hit a fat loss plateau‼️👇🏽 - Awesome infograph by @saltylifts here. The reason I reposted this is because it reminds me of a scenario I encounter all too often. Here’s how it goes: - Individual tells me they want to lose fat and weight but they can’t no matter what they try. I then ask them ‘how many calories do you eat on a daily basis?’.... - Their response: ‘i dont know but heres what I eat (proceed to explain to me a diet that sounds like 300 calories, according to them).🥗🥙🥦🥕 - My response: ‘that’s awesome ! But what you are eating means nothing to me. HOW MUCH you are eating comes first. So... track your calories. Once you have that number, THEN we can move you forward.’😤 - With that being said and, frankly, in order to save me time (although it probably wont save me much😂), focus on the AMOUNT of foods you eat first, before then filling in those guidelines with types of foods and a lifestyle/choices that suit your preferences. How ? Track calories and USE A SCALE for accurate measurements. You can’t guess your way to success. Lets weigh those foods and quantify your caloric intake 👊🏽💪🏽 then you can ask me what to do next 😏🤔 # - #fatloss #weightloss #fatlossjourney #weightlossjourney #losingweight #fattofit #weightlossmotivation #fat2fit #transformation #nutrition #iifym #weightlosstransformation #flexibledieting #weightwatchers #hourglass #leanin15 #slimmingworld #protein #hiit #personaltrainer #girlswholift #cardio #strongnotskinny

M O N D A Y✨ Get a new perspective. Whatever obstacle your facing🤷🏻‍♀️ it’s only temporary not permanent.💖 #monday #positivity #healthy #blessed #strong #fitness #progressnotperfection #thebestversionofme #healthymindandbody #fattofit #myjourney #fitmum #feelgood #getfit #stongerthanyesterday #inspire #iifym #flexibledieting #consistancy #healthandfitness

Video clip from todays adapting to schedule changes lol chest and lower body split training session. This is a chest based compound set comprised of two alternating movements, which consist of downward and forward motion cable (resistanceband) flys. During warmups or burnouts/finishers I tend to elect to perform sets like these with less resistance from a kneeling position to recruit the transverse abdominals, posterior obliques, and lumbar spine as stabilizers so that I can perform multidirectional chest flys to promote contraction throughout the entire pectoralis region. Check it out and let me know what you think!? Like, comment, and share your thoughts and feedback!! . . #ChapterUFitness #CUF #TUTrophyTraining #aesthetics #healthylifestyle #f4f #fitnessjourney #roadtorecovery #DASambassador #BuckedUpSupps #ironaddict #flexibledieting #macros #beardgang #fitlife #fitfam #fitspo #buildfastformula #VasoBlitz #onlinecoach #personaltrainer #weighttraining #floridafitness #naplespersonaltrainers #performancetraining #functionalfitness #correctiveexercise #newbeginnings

It’s a tough time of year for your diet and training, what with all the Christmas parties 🥳 mince pies 🥧 and booze 🍻 . So here’s a few things to think about and help with the next couple of weeks ⤵️ . 1️⃣ Accept you’re not going to be perfect; but rather than get wound up by this and think f*ck it until the new year, aim to keep getting some greens in 🥦 and make good food choices where you can . 2️⃣ Use the extra calories in the gym - you’ve got some extra energy, so push for an extra few reps, add an extra set to your main lifts or add a conditioning circuit to the end of your session . 3️⃣ Aim to maintain; rather than try and lose weight over the next couple of weeks, take maintaining within a couple of lbs as a win . As easy as it is to look for a fresh start in the new year, if you bin off your training and diet until for the next couple of weeks, you’re going to feel like 💩 when that “fresh” start comes around . . 📧 info@coachrimmer.com 🌍 www.coachrimmer.com 🔗 Blog-Mail: link in bio . . #christmas #christmastime #newyear #freshstart #mincepies #newyeargoals #diet #calories #gym #training #workout #gymmotivation #health #fitness #flexiblediet #flexibledieting #leanlifestyle #coachrimmer #personaltrainer #onlinecoach #onlinecoaching

Officially in silly season mode 🎅🏼 I dunno about you but right now my life is a constant stream of ham, cake and bonbons...my diet is....what diet? 😰 This time of year can be so hard to navigate and if you’re in that dieting mindset then each day you’re probably feeling mighty disappointed in yourself. Don’t! This time of the year is meant to be spent having fun, socialising, enjoying the company of those around you and indulging. Top tips to avoid weight gain - watch calories from alcohol, go easy on the cheese board and think do you really need that second serving of food? Go easy on yourself, mentally and physically. There’s only so much Christmas ham one can eat 😅 Me? I’m just over sipping on my white margarita 🥳

I’m old enough to know that my milkshake doesn’t bring any boys to the yard. But I’m pretty sure if I had these Nutella Milkshake mixes they’d be over!!! Spotted these at Toys R Us! @nutella @nutellaca . . . . #nutella #milkshake #hazelnut #shake #sweet #instafood #healthyfood #food #foodblogger #foodphotography #chocolate #foodporn #iifym #foodie #snack #nomnom #flexibledieting #foodphotography #cheatmeal #junkfood #treat #eeeeeats #candy #delish #snacks #dessert #yummy #yum #foodstagram #tasty

Been sleeping on @BurgerKing’s Breakfast menu! With the rerelease of both their 89¢ Triple Stack Pancakes and their Cini Minis, we figured we’d also give some other items a try. Fully Loaded Croissain’wich and their Egg-normous Burrito. Everything was great! What stood out the most to us were their pancakes. So cheap but really good, and they tasted just like cake! Glad we were able to revisit these. It’s great when BK rereleases products. We’re still missing their Cheetos Chicken Fries and Chicken Fries Sauce. Even their Grilled Dogs and Whopperito! #mnmtwinzBurgerKing ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #BurgerKing #Burger #BurgerKingBreakfast #Croissant #Croissanwich #FullyLoadedCroissanwich #CiniMinis #Pancakes #Bacon #Breakfast #CocaCola #MinuteMaid #OrangeJuice #Hungry #Foodie #foodporn #lickyourphone #Fries #eater #junkfood #tryitordiet #fastfood #IF #IIFYM #flexibledieting #eatingfortheinsta #instagood #Fries

💡💡💡Client Spotlight !💡💡💡 . @humbleb24 is a Momma🐻, US Army SGT, #CrossFit Athlete, and #FortitudeAthletics Elite Client. . She has also recently decided to take her #physique to the next level and will be competing in the @centerpodium #MotherLode Show in the #Bikini division! . We are grateful to be a part of Bianca’s journey and can’t wait to see her on stage! . . . #nutrition #fitness #crossfit #fortitude #gym #blackfriday #food #paleo #vegan #carnivore #mma #figure #physique #bikini #bodybuilding #bmx #eat #carbs #iifym #flexibledieting #macros #mom #boymom #momlife #fitmom #fitmoms

🔥What you didnt know about the incline press🔥 by @dancudes - The incline press is easily my favourite weight training pushing movement. Not only is it incredibly effective at building a solid chest, triceps, and anterior deltoids (front of the shoulder), it is a bit safer than a traditional bench press. That isnt to say dont bench, but incline pressing puts less strain on the shoulder joint and allows you to gain similar benefits. Changing how much of an incline the bench is at will target different parts of the upper body which also means it is a versatile exercise. The more the incline, the more the upper chest and shoulders will be worked and the less the incline the more mid chest is going to be worked. I like to do 4 sets of an ascending pyramid ranging from 4 to 10 reps and have found it to be incredibly effective and transferable to my favourite pushing exercises in dips and pushups. . . . #macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo

Another successful meal prep...a couple new things to try this week like veggie lasagna (recipe to come) and @nature_valley almond butter granola bites in 🥥toasted coconut chocolate🍫 flavor - these are seriously to die for, I highly recommend these! 😍 ❄️BREAKFAST: vanilla chia seed protein pudding using my favorite @uniconutrition protein powder in vanilla milkshake flavor topped with fresh raspberries (I will post this recipe also). 💕 ❄️LUNCH: 🥒zucchini and eggplant🍆 lasagna with ground turkey, mashed sweet potato🍠, broccoli🥦, and a @lightandfit. 😋 ❄️SNACKS: @chobani flips (very excited to try the new coconut snowball and buttercrunch blast flavors), @nature_valley almond butter bites, and @questnutrition bars (so in love with these).🙌🏻 ❄️DINNER(not pictured): chicken breast and veggies.🥗🥕🍅 1,651 calories, 160g protein, 144g carbs, 47g fat. 👌🏻 Hope you enjoyed this post and get some ideas! Very pumped to hit the gym this week and am so ready to smash my goals. Have a wonderful week ahead everyone, DM me with any questions! ♥️ . . . . . . . . . . #iifym #iifymgirls #eatclean #cleaneating #fit #fitfam #instafit #fitspo #fitness #macros #fitnessjourney #weightloss #weightlossjourney #mealprep #girlswholift #fitgirl #fitgirls #gymgirls #nutrition #healthyfood #flexibledieting #personaltrainer #mealplan #mealplanning #fatloss #fatlossrecipes #kambrahrecipes #mealprepsunday #mealpreprecipes #mealprepideas

❓ How do you track your food ❓ I like to work on portions that I can eye and guesstimate when I am out and about ✅ Keeping to calories is key to body composition and macronutrients to performance ❓How do you make sure you keep on track easily❓ #nutrition #nutritionist #crossfitperformance #healthyeatinghabits #nutritioncoach #healthyhabits #flexibledieting #iifym #portions

Get a complimentary weight loss and diet report by clicking my bio link!!

OK Monday lets do this. 😍 ⠀ ⠀ Workout done 💪🏻 now off to work I go. 💃🏻⠀ ⠀ Have a great week everyone. 🥰 last full week before its Christmas week. 🎄🤶🏼🎅🏼🎉🎉photo from last Monday. ☺️

Thankful For New + Old friends Pushing new limits Getting stronger Mentally Physically And being Comfortably Uncomfortable - . . . #fitbyjeannie #groupfitness #teamwork

You have two different perspectives in life you hate everything or enjoy everything and make the best of it it’s up to you to make the decision to pick which one you wanna do. #motivation #iifym #flexibleseating #flexibledieting #yolo

🔥Link in bio for evidence based fat loss & muscle building plans🔥 . *HOW LONG DOES IT TAKE TO GET ABS* by @skiman.factual.fitness
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We all know that getting abs takes time, or at least much longer than you thought it would take.
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If you want to get a shredded six pack, you have to lose body fat theres no other way.
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Most are very surprised that I do very little direct ab training for my six pack. What I do do is strength training with compound movements. Have you ever tried to squat or deadlift after hitting your abs directly the day before. It doesnt work all that well does it, lol?
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Thats because these compound movements hit your core in a indirect matter without you noticing.
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Ok, with that being said, next is the diet, so once we have training in check, we want to be able to lose a steady 1-2lbs per week and be a slight caloric deficit. If you are not dropping that steadily, two things need to happen. The TDEE(Total Daily Energy Expenditure) has to go up or you eat less food, its that simple.
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While cutting down make sure to get enough protein so the rest of you doesnt dwindle down to a skeleton and youre on our way to a successful cut with maintaining muscle. I recommend a 1 gram or higher per body weight for protein when cutting. You can go as low as 0.8 gram per lb but I try to keep it as high as possible. . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @health_union4 👈🏼

Even though this lift didn’t count from the downward motion it was really great to lock in a 50lb increase in my deadlift since August. My goal was to get over the hump towards 800 this fall, improve consistency, and bring more confidence to both my grip and stance. I did not have an attempt that I wasn’t able to lock out, and this lift leaves me confident that I have a good shot at pulling at least this weight next full meet I do, if not 771. Best of all, I have more training takeaways and holes to improve next block. Here’s to a few weeks of conditioning and then prep for Pro Raw begins 🤘🤘🤘 🦏 Big thanks to all the sponsors, volunteers, staff, and phenomenal athletes that followed through on their word to come out and make a memorable event! 🦏 @hybridperformancenethod

Imaginez que vous terminiez votre journée de travail bien remplie, vous vous dirigiez vers la salle de sport et finalement vous rentrez chez vous ou vous profitiez enfin dun repas de qualité restaurant équilibré par un nutritionniste, sans casseroles sales à nettoyer. Aujourdhui, nous avons travaillé dur dans la cuisine. Nous avons tout testé pour que nous puissions en faire une réalité. 💪 Avec nos repas précuits, il vous suffit de laisser tomber le sac dans de leau chaude, puis de servir et de savourer 😋 Imagine finishing your busy work day then heading to the gym, at last coming home where you enjoy a restaurant quality meal balanced by a nutritionist, with no dirty pans to clean. Today, we were hard at work in the kitchen, testing everything so we could make that a reality 💪 With our pre-cooked meals, you just have to drop the bag in hot water, then serve and enjoy 😋

🍑 SCULPT YOUR LOWER BODY 🍑 . Like and bookmark this workout If you wanna sculpt and tone your glutes and hamstrings ⤴️😝 this is full of compound movements and staple exercises in my leg days 🤪🍑 fulls reps and sets below for the workout ⬇️😈 videos are sped up slightly! . . . 🍑 WARMUP | 5 minutes on stair-master and 2x25 banded squats with the bar (not shown) 🍑 SQUATS 4x6-8 . 🍑 BANDED HIP THRUST 4x8 with 8 pulses at the end | I also superset these with unweighted pulses for an extra burn 🔥 🍑 GOOD MORNINGS 4x8 🍑 SINGLE LEG RDL 4x10 | 2 different variations shown here 🤗 🍑 BURNOUT | banded pulse squats to failure x2-3 sets

Love you for this post @syattfitness ・・・ 💥THE SCIENCE BEHIND INSTAGRAM FIT TEAS💥 - 👉Im not the most confrontational guy in the world but at this point Ive had enough and its time to call a spade a spade. - 👉Please please please understand this - just because someone with a large Instagram account posts a picture of themselves holding a product (like skinny tea or fit tea) does NOT mean it works. Does NOT mean they use it. And does NOT mean they have any idea what the hell theyre talking about. - 👉Social media is an interesting beast. And while it can be used for good, some use it for personal gain at the expense of others. I think theyre the minority - I truly believe there is far more good than bad - but its important to be aware of those who might not have your best interest at heart. - 👉I say this, not to start fires or beef or trash talk. I say this because Ive had too many people tell me theyve wasted time and energy and money and even gotten sick trying these products. That, Im not ok with. And I wont stand silently. Its our job -- OURS -- to spread the truth and help people. - 👉We may not all agree on optimal protein intake or how many calories you should eat or the best squat technique. But thats peanuts. Minutiae. Were all on the same team - we all want to help people - so lets do this together and spread the word. - 👉Eff these fit teas. These quick fixes. These money making scams. Lets join together and spread the truth so we can help EVERYONE succeed. - 🙏❤🙏❤🙏 - #fittea #tea #teas #teatox #detox #detoxtea #cleanse #juicecleanse #detoxcleanse #instagram #fitstagram #fitspo #healthy #healthyfood #healthyeating #healthyhabits #healthfood #fitness #fitspo #fitsporation #fitspiration #fitspirational #fitnessaddict #calorie #calories #caloriecounting #flexibledieting #alwaysoptimal #syattfitness

This week is the week to train super hard! With Christmas around the corner, most of us are going to be out of routine next week and struggling to get all our workouts in. So my goal this week is to train super hard and make some huge progress. Hope you have a great day guys!! Photo: @bc_imagery Bikini: @kl_swimwear Tan: @kullamee Location: Samoa . . . . #fitmum #plantbasedathlete #fitspiration #glutesworkout #fitnessmodels #fitnessaddict #ifbbbikini #ifbbproleague #bootybuilder #glutetraining #bossgirl #glutegains #bootyworkout #plantbaseddiet #girlswithabs #bikinigirl #flexibledieting #bootytraining #glutes #bootyworkout #aussiegirls #crueltyfree

Micronutrients vs Macronutrients What are macronutrients? Macronutrients are nutrients that our bodies need in large amounts to create energy and fuel the activities of every physiological system. Protein, carbohydrates, and fat are the primary macros, and we need plenty of each of them to maintain energy and function properly. Macronutrients are important for everyone, and they play an especially key role for anyone participating in vigorous exercise or trying to build muscle or gain weight. Here is a list of a few common macronutrients: * Carbohydrates * Fats * Proteins * Fiber * Antioxidants * Water * Sugars (Fructose, glucose, etc.) What are micronutrients? Since macronutrients are the nutrients we need in large amounts, it makes sense that our bodies only need trace amounts of micronutrients. But that doesn’t mean that micros are of any lesser importance. Micros are essential to our overall health and wellness. They aid in the production of enzymes, hormones, and proteins that are critical to body and brain function, and help with the regulation of metabolism, heartbeat, and bone density, among other processes. Micronutrient deficiencies can cause significant, lasting health problems, both physically and cognitively. Here is a list of a few common micronutrients: * Iron * Magnesium * Vitamin A * Vitamin D * Calcium * Folate * Iodine * Phosphorous * Potassium Food Fats Carbs Protein Chicken Breast 18 0 96 Brooccli 0 8 2 Olive Oil 28 0 0 Protein Shake 6 24 180 Protein Bar 18 60 40 Tuna 7 0 38 Almonds 28 12 12 Oatmeal 6 54 10 Honey 0 14 0 Peanut Butter 16 6 7 0 Cinnamon .5 0 0 Almonds 14 6 6 Total Grams: 151 202.5 489 Calories 1359 810 1956 Total Cal 4125 . . #mealprep #foodprep #mealplan #mealprepsunday #mealprepping #macros #protein #mealprepmonday #nutrition #cleaneating #flexibledieting #fitnessgirl #fitnesslife #fitnessgirls #fitgirl #fitnesslifestyle #fitnessmotivation #fitnessaddict #fitnessmodel #fitnessfreak #newyorkcity #losangeles #frankfurt #seoul #elpaso #miami

🤔Why You’re NOT LOSING FAT by @corebodyfitness - ✋🏻Save and Tag a friend! - When it comes to fat loss results it really comes down to three main things. - 👉🏻Nutrition, Training and Recovery - 🥙Nutrition is the biggest factor. Most people they do not eat RIGHT for their goals. Often time they eat healthy, but that’s different than eating right. Making sure you focus on fueling your body properly instead of fooling your body is key. - 🏋️‍♀️How you train also plays a factor. People tend to get their training wrong. By wrong I meant they use too light of weights, don’t push it hard enough, do silly exercises that may look cool but are ineffective, or even training too much to name a few. - 🤪Recovery is the last component. You put in the right hard work at the gym, but if you don’t make recovery a priority you will fall short on your fat loss goals. - 💥If you haven’t grabbed you copy of my free 10 day challenge with my 10 day meal plan, 10 workouts, and top 10 fat loss tips, the link is in the bio. Get it before it’s gone! - #fatlosstips #losefat #fatlossjourney #fitdads #ifitfitsyourmacros #hiitworkouts #hiitmax #rippedbody #fatlosscoach #musclemass #caloriedeficit #sixpackabs #6packabs #flexibledieting #cardiosucks #caloriecounting #gainmuscle #fitparents #custommealplans #fitmoms #countingmacros #fitmomsofig #dietplan #musclekingz #burnfat #musclemeals #buildmuscle #diethacks #mealplanning #nutritioncoach

The last out of the bag of goodies provided by @lsnreviews and it’s the @bodyattacksportsnutrition chocolate carb control protein bar. Macros per 40g bar 150 Calories 6g Fat 8g Carbohydrate 18g Protein. A slightly smaller bar than other standard bars out there and I was looking forward to this as its chocolate. However I was so disappointed with it as the taste was awful and I couldn’t finish it. The whole texture is wrong and the after taste is very strong and not nice. Sorry @bodyattacksportsnutrition but this is a big 👎 for me. The protein content could be higher but I honestly couldn’t justify buying this again with so many better options out there. #lsnreview #iifym #flexibledieting #ifitfitsyourmacros #irishfitfam #irishfitness #fitspo #ukfitfam #protein #chocolate #macro #irishfitness #fitspo #strongnotskinny #review #runner #bodybuilding #healthyfood #cleaneating #proteinballs #gym #fitfam #irishfitness #healthy #snacks #bulking #aesthetic #weightlossjourney #asicsfrontrunner #ronhill #supplements #proteinbar #myfitnesspal

The sun doesnt care about your excuses; just like me. NFG Tee come get you one or 5 whatever floats your boat! @nightmaremuscle 📽@bprmedia

“I don’t know what I’d do without Butterfinger Proats. Mason, you’re seriously the best healthy food blogger on the planet and dangerously handsome.” - @vanessagriffin ⠀ Okay, I may have added the closing sentence to her quotation for effect. Still, you need some Butterfinger proats from @mugsformuscles in your life. Click the link in my bio or go to https://mugsformuscles.com/butterfinger-proats/ for the simple recipe. We’re talking 21 grams of high quality protons and only 252 calories. ⠀ #macrofriendly #iifym #iifymrecipes #flexibledieter #flexibledieting #healthyrecipe #highprotein #macrocounting #healthyfood #fitfood #fitfoodshare #healthycooking #recipeshare #flexibledietingrecipes #masonfit #mugsformuscles #proteinoats #proats #proteinoatmeal #healthybreakfast

Lemon pepper salmon on butternut squash rice & side salad. Salmon is brushed with olive oil and seasoned with lawrys, lemon pepper, and red chilli flakes. Air fried til cooked through. Butternut squash is noodled and chopped into rice, sautéed in medium heat with a chicken bouillon and Parmesan cheese. Side salad is cucumber, tomato, onion, fresh dill, goat cheese, dressed with lemon juice & salt.

What girls think will happen if they lift heavy weights 🤣🤣

Link in bio!

If you have a Costco membership - get this protein!! It’s one of my favorites (cinnamon roll is right up there too). I like food with different consistencies and crunchiness, so the little pieces of chocolate in there are perfect. • They end up being around $1.20 or so a piece - very affordable. I like having them around he house when I don’t feel like eating an actual meal (which doesn’t happen very often 😂). • #fitness #fitchick #iifymgirls #motivation #transformation #flexibledieting #brazilian #gymrat #fittishteam #weightlifting #getupandgetmoving #findwhatworksforyou #balance #myjourney #girlswholift #kirkland #costco #proteinbars

The fruit of your own hard work is always the sweetest.🦍❤️

@hybridperformancemethod week 5 day 7 . Mock meet day. I did everything possible last night to make today a shitty day but I actually ended up feeling good. Worked up to this 275lb squat. My ass felt like it was gonna burst out of my shorts so I don’t think my therapist will be telling me that my glutes don’t fire anymore 😂

Quick and easy no bake recipie for high protein peanut butter cups that taste freaking delicious and are ready in 30 minutes This makes 4 (I ate one 🙈) To make youll need: 1 bar of @myproteinuk protein chocolate 1/2 scoop @myproteinuk vanilla whey 4 tablespoons (24g) of @pbfit.official Silicone cupcake moulds Water --------------------------------------------------------------------------------- METHOD ▫️First melt half of the chocolate bar and fill the bottom of the cupcake moulds. ▫️Put in the freezer whilst you mix the peanut butter. ▫️Next add 4 tablespoons of PBFit and 1/2 scoop vanilla whey with water until you get a paste like consistency. ▫️Remove moulds from freezer. Add a layer of peanut butter to each and put back in the freezer for around 20 minutes ▫️Melt the rest of the chocolate and spread over the top of the peanut butter. ▫️Put back in the freezer for 20/30 minutes until the peanut butter is completely set. Macros per peanut butter cup P: 14g C: 7g F: 4.8g

72/84 Fiji Challenge 🇫🇯—————————— . YES! Steps planned, managed and hit, I have my step mojo back. Leaving them to chance DOES NOT WORK, PEOPLE! All steps planned and then exceeded by a lovely night walk with Mr @steve_page_jsam BOOM! 💥 💥 💥 #jsam #jamessmithacademy #fitness #fijichallenge #girlswholift #strongnotskinny #girlswhoplank #girlswhosquat #fitnessgoals #fitnessmotivation #flexibledieting #neatup247

*I’m COMMITTED to Rising Up in 20!!!* That’s it! Brand new 20min at-home workouts that shred fat, tone my body and kick my butt! 🙌🏼💪🏻 Created by one of the most well-known, loved and respected trainers in the industry! I can do ANYTHING for 20min! 👊🏻 What about you? Make January all about at-home weight loss. No gym memberships. 20 minutes and DONE, and it comes paired with my health and weight loss coaching! Message me and I’ll give you more info! . . . #cleaneating #healthyfood #fitfood #healthyeating #healthychoices #cleaneats #healthylifestyle #glutenfree #nutrition #paleo #cleanfood #protein #healthyliving #eathealthy #fitnessfood #weightloss #iifym #lowcarb #healthylife #flexibledieting #instahealth #paleo #getfit #healthybreakfast #breakfast #fitgirl #mealprep #fitfoodie #healthyrecipes

Testimonial - Im super proud of all the hard graft Christine put in! Still being able to go out with the kids for food and running a successful business, she made the time and adapted it to her life . . I needed help getting my body toned and asked Ryan Evans’ #Rept for his help. The results he got me to achieve were far more than I thought I would. I was being guided right from the start with a plan that’s set out and easy for you to follow combined with advise and support every step of the way. Ryan designed my challenge around my goals and his weekly check in’s really kept me on point. I will admit to being nervous walking into the gym for my first one on one training sessions with Ryan, they are tough but the feeling of achievement after completing the sessions was great. Ryan’s encouragement in these sessions really helped with ensuring I was following everything planned, the training has been hard but I have loved it. The best part is that Ryan Evans #Rept has given me the knowledge, so that I can continue to make the right decisions and know how my body is reacting through the journey. By tracking my progress it’s fantastic to know that I lost over 30” in body size overall whilst gaining muscle😁 But best of all is that I have enjoyed becoming more toned overall and that feels more awesome than just loss of inches and weight. Love (as the photos show) and hate the fact that I’ve completed my challenge, but now it’s time to set a new goal in maintaining what Ryan #Rept has helped me achieve. What Ryan has taught me is how to train effectively and balance that with a busy family/work lifestyle still enjoying the treats you like and crave. Thanks you Ryan not only have I gained in knowledge, I gained a good friend 😘 . . . - - - - - - - - - - - - - - - - - - - - - - - - - - - - Prices & info available at - Www.ryanevanspersonaltrainer.co.uk ...................................................... Enquiries info@reptcoaching.co.uk - - - - - - - - - - - - - - - - - - - - - - - - - - - - #sustainability #health #TacticalNutrition #REPT #TNT #bodyconfidence #cardifffitness #transformationcoach #lifestylecoach #bodybuilding #coach #flexibledieting #pt

Start Small but dream big !! The worse mistake you can do is to get in to business to make quick cash. Walk every step, never allow to be escalated. Every step you walk prepares you for future. Smallest steps toward correct direction end up being bigger later in life. In whatever you do,strive to be the best at it. binary #goals #money #singlemom #bitcoin #forex #easymoney #moneymotivated #onlinebusiness #internetmarketing #workfromhome #travel #dollars #ecommerce #workhardplayhard #wealth #workfromhomejob #workfromhomeopportunity #networkmarketing #workfromhomedad #jobopportunity #flexibledieting #workfromhomemom

72/84 Fiji Challenge 🇫🇯—————————— . Up with the lark today and into work with @steve_page_jsam I felt tons better today and managed to get payroll done for one business and the Xmas food shop before I met @missruthiecjsa for a cuppa and cake! I am loving all the friends I am making from JSAM, Ruthie and I just click and time flew by until I had to say goodbye 😭 I then grabbed some last minute Xmas shopping before cracking on with my essay. Then me and the Mister managed to actually spend a bit of quality time together which has been lacking recently. We have both been busy with businesses, me with my masters and him with his music plus our challenge goals are taking up time. I feel like it was the day I needed to set my brain straight 🙌🏻🙌🏻 Photo courtesy of Ruthie, she is the photo queen and I am a bit rubbish in that department! ❤️❤️ #jsam #jamessmithacademy #fitness #fijichallenge #girlswholift #strongnotskinny #girlswhoplank #girlswhosquat #fitnessgoals #fitnessmotivation #flexibledieting #neatup247

Some people want pizza for their cheat meal... I just want rice! 😂 We dont cook this often anymore so I was lucky I had some rice in the cabinet 🤗 Every now and then I need to please my Puerto Rican taste buds 🌴 Arroz con Pollo (rice with chicken) and I added some Italian sausage because why not? It was delish! No ragrets 😂 #sundayfunday

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🥞🍫IIFYM KINDER PANCAKE 🍫🥞 Ce soir, gros pancake de malade😱 Sur le dessus, il y a deux Kinder Schokobon que j’ai eu dans mon calendrier de l’avent, une petite barre de Kinder maxi, une banane coupée en rondelles et pour couronner le tout, j’ai fait un couli au chocolat sain en mélangeant du cacao en poudre avec une peu d’eau. Une pure merveille gustative!!🤤😍 Je vous souhaite une très bonne nuit les amis!!!🤗 #lowcal #foodporn #healthy #snack #flexibledieting #chocolat #predodo #diet #pancake #kinder #nutella #banana

Ritter Strawberry Yoghurt ⬅️Ritter always delivers a fire melt 🔥 . . . ................................................................. #iifym #iifymfood #foodpic #dessert #tasty #hungry #instafood #food #foodie #foodstagram #flexibledieting #gains #yum #delicious #junkfood #tasty #eating #desserts #yummy #foodporn #eatbig #chocolate #rittersport #oats #porridge

Want to know how I handle these for the next few weeks? I EAT them! Yep, Im a health and fitness mentor but I still eat ALL the cookies this time of year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Heres how I see it... my house is full of sweet treats for two weeks at the end of each year. Thats it. The rest of the year I keep my sweet tooth in check. So, when my favorite cookies start showing up, I enjoy them... within reason. I dont restrict and I dont go all out either. I enjoy two or three cookies when Im craving them and I eat them guilt free. And, ready for this? I dont even log them! (If you havent been following along for too long, Im a die hard macro counter... it changed my life and I still use it as a tool to stay on track.) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whats favorite holiday cookie? I have two! Raspberry Thumbprints and these Peanut Butter Blossoms! . . . #mamafit #mombod #bodyafterbaby #postpartumfitness #momoftwogirls #strongmom #motherhoodrising #fitmomsofig #workingmom #strongasamother #momsthatlift #strongnotskinny #healthymom #postpartumbody #momblogger #onlinefitnesscoach #macrocoach #motherhoodunplugged #wisconsinmom #iifym #flexibledieting #momswhoworkout #joyfulmamas #mamatribe

Ive been in a mini cut for 15 weeks now and I can honestly say Ive never worked so hard lol Ive made sure to have intense workouts, Ive added in more cardio (and I absolutely hate cardio lol), and Ive been spot on with my macros. I even made sure to still eat treats here and there and not restrict myself on food such as white chocolate reeses peanut butter cups! 😉 Im so proud of my results right now and kinda in shock that Ive been able to do this lol but its really nice to see all the hard work pay off 😊 this is the leanest Ive ever been and the best my abs have looked which is so hard for me but Im excited and I really have to thank Tony for all this too 💖 just wanted to share my progress and I hope it can help anyone realize you can do it...just have to work hard and itll all pay off 😁 #progress #progresspic #selfie #selfpic #abs #abcheck #gains #weightlifting #weights #weighttraining #exercise #health #lifting #nutrition #girlswholift #muscles #tinybutmighty #strong #avatarnutrition #iifym #flexibledieting #macros #dedication #passion #hardwork #girlswithmuscle

Tenho celulite , minha barriga não é chapada , tenho coxas grandes , e um monte de outras coisas que poderiam me fazer ficar triste , mas eu decidi me aceitar ! Ser feliz , passar um dia com meus filhos , ver o sorriso no rosto deles vai além de um corpo ! Teria vários motivos para não tirar essa foto , vejo tantos defeitos , mas prefiro a felicidade da minha família ! #boanoite #goodnight #praia #reeducaçãoalimentar #alimentacaosaudavel #vidasaudavel #saude #saudemental #dieta #dietasemsofrer #diet #iifym #flexibledieting #flexibility #emagrecer #emagrecendo #emagrecercomsaude #emagrecimento #inspiration #inspirational #motivation #motivationalquotes #instafit #instagood #fit #fitnessmotivation #fitnessmotivation #fitnessgirl

Me olhei nessa foto e me achei tão gata da balada. ♥️♥️♥️ Galera, vocês também usam roupa do boy de vocês? Obs: Marcações na foto 🙏

Office Holiday Party Catering! A-FIT BAKE SHOP delivers, check out AFITBAKESHOP.COM for pickup or delivery options 🍩🍪🎂🍰🥧 #officeparties #holidaybaking #afit_bakeshop #cookies #glutenfreefoods

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