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HOW TO BREATHE DURING HEAVY LIFTING 💪💪 • Dont forget to follow @snychauhan @buycepsindia for the best fitness content! 💪😎 Tag someone who needs to see this! ⭐ • credits:@nattyknowledge - Breathing technique is something that may seem trivial, but it is an advanced technique that can make a huge difference. - There are a couple of breathing techniques that can be used, but for low rep, heavy weight lifting, I would recommend this breathing technique. - Take a deep breath before your rep, and hold it in your belly during your rep then let it out at the end or around the end of your rep. - This creates pressure, making you stronger and safer during your lift. - Another mistake I see when people breath is that they breathe up instead of down. Fill your belly not your chest. You should have a bloated belly if you are doing it right. - ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #pullups #pullup #chinup #chinups #strengthtraining #workouttips #pushday #pullday #gymtips #gymhelp #gyminspiration #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #ukfitfam #workoutmotivation #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps

OVERHEAD DUMBBELL PRESS🔥😍(Benefits. Also, can you guess the weights?) • Dont forget to follow @snychauhan @buycepsindia for the best fitness content! 💪😎 Tag someone who needs to see this! ⭐ • For all the benefits the traditional overhead barbell press affords, the dumbbell version (with palms facing forward) keeps pace stride for stride. For one, the biggest benefit of the dumbbells is they allow a greater (or freer) range of motion than the barbell counterpart. And with that increased ROM comes greater time under tension and the recruitment of the traps, which act to raise the shoulder blades. This action also requires more stabilizer muscles to perform the move. In other words, more total muscle fibers are hard at work when doing the overhead dumbbell press. Most of the time this is done seated, but you can also perform this standing, which allows you to go slightly heavier by using your lower body and core to a greater extent. Until next time, Healthy body and healthier buyceps💖 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #pullups #pullup #chinup #chinups #strengthtraining #workouttips #pushday #pullday #gymtips #gymhelp #gyminspiration #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #ukfitfam #workoutmotivation #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps

Saturday night epic marinated beef gyro packed with loads of salad, cheese and a jazzed up homemade yogurt dressing Carbs 259g Fat 116g Protein 170g Total Calories 2766 . #intermittentfasting #dinner #breakfast #onemealaday #omad #flexibledieting #flexibledietinglifestyle #blakeinspired #theblakediet #carbs #protein #realfood #nutrition #lifestyle #healthyeating #functionalfitness #iifym #ifitfitsyourmacros #macros #foodporn #foodpic #fitfood #highperformancefitness #personaltrainer #onlinecoach #Healthy #lifestyle

Rainy Sunday with my UP & GO Mango+ coconut edition for only 182 calories😍 Undoubtedly a beautiful low sugary blend!!🙏🤪

GET ABS LIKE MINE😎✌️🔥 • Dont forget to follow us @snychauhan and @buycepsindia for best fitness content! 💪 Tag someone who needs to see this! ⭐ • Having a chiseled six pack is the fitness equivalent of “having arrived.” You may be strong…you may be big…but all the cool kids have killer abs. And it’s okay if you want some too. 🙂 There’s a problem though. And it has everything to do with why we don’t see many people with lean, defined cores. You see, when millions of people want something bad enough to keep them up late at night Googling, wallet in hand, you can take a wild guess what comes next. The rules for ab training are very simple: 1. Combine weighted and unweighted training. A core with deep, defined cuts requires a lot more muscle development than most people think. And a “periodized” approach to ab training is the most effective way to accomplish this. 2. Train your abs frequently. Optimal training frequency is a subject of never-ending debate, but as a general rule, smaller muscle groups recover faster than larger ones. And compound exercises like the squat and deadlift necessitate more recovery than isolation movements like the biceps curl or side raise. Thus, like the calves, it is foun that the abs can take more of a beating than the larger muscle groups. It is found that 2 to 3 ab workouts per week, in addition to compound lifting, is the “sweet spot” for maximizing results while preventing overtraining. And in terms of placement in a weekly regimen, put 1 to 2 days of rest in between your ab workouts. 3. Make sure you’re progressing on your exercises. Like any training, the goal with your ab training is to get progressively stronger and fitter over time. ➖➖➖➖➖➖➖➖➖➖➖➖➖ #getabs #deadlifts #fittips #powerlifting #lowerbodyworkout #indiafitfam #indiafitness #flexibility #physicaltherapy #yogi #bodybuilding #iifym #deadlift #squat #hypertrophy #workouttips #workout #physique #physio #ukfitfam #fitindia #sunychauhan #myodetox #tspinemobility #physiology #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

Easy 8s with 405 after failing 585 again.. I get too ahead of myself, can’t help it when you’re feeling good 🤷🏽‍♂️ I NEED to stick to the program 😂 I know it’s working, just need some time . . . . . #clubironcoaching #clubiron #clubironchecklist #youtubefitness #onlinecoach #drugfreestrength #sixpack #sandiegofitness #flexibledietinglifestyle #macrofriendly #countingmacros #powerbuilding #powerlifting #drugfreebodybuilding #drugfreepowerlifting #weightloss #liftingscience #liftingweights #abs #transformations #drugfreelifter #fatlossjourney #onlinetrainer #onlinestrengthcoach #exercisescience #personaltrainer

ON THE THIRD DAY OF FITMAS MY COACH GAVE TO ME... _________________________________________________ How-to Calculate & Track Your Macros Ebook + 1 week coaching support via DMs 🙌🏼🙌🏼 _________________________________________________ I used to think that in order to have the body I wanted I had to eat salads, chicken and rice all the Time. Which meant that I couldn’t have ice cream, wine or other delicious things 🍪🍩🍷 _________________________________________________ I tried this for a while, saw some results but I could never actually keep them. My weight would yo-yo any time I strayed from the plan and when I was “on plan” all I could think about was the next time I got to “cheat” on it. _________________________________________________ Fast forward to now and I’m eating all my favorite foods regularly, PLUS have the body I’ve wanted for years. BUT HOW?! By not eating clean all the time. By tracking my macros & allowing flexibility so that I never felt the need to cheat on my diet anymore. I found consistency, healed my relationship with food & THEN I got the results. _________________________________________________ You don’t have to buy special foods, make separate meals for you & your family OR eat salads unless you WANT to eat them. _________________________________________________ Your “diet” should also fit into your life- not work your life around it. Want your own customized macros to start getting results NOW? _________________________________________________ TO ENTER: 1️⃣Like this photo 2️⃣Follow me @mara_ruttger 3️⃣Share your favorite treat food below 👇🏼 🌟Extra entries allowed by tagging friends🌟 WINNER ANNOUNCED TOMORROW !! _________________________________________________ Speaking of.... Fitmas Day 2 winner is.... @lil.lizzy17 🎉🎉🎉 Message me & say “hey” 👋🏼 so I can get started on your customized workout program!! • • • • • •

[🎄12 Days of Fitmas-Day 3💪] . Over the next 12 days, Im going to be sharing some of the exercises featured in the TIGHT & TONED IN 21 workouts! .. I love the Front Squat Press for so many reasons. You wanna feel your abs? Do these. Your legs? Do these. Your shoulders? Do these. Your 🍑? Do these!Theyre SO good! . Check out the video for a form check before you give them a shot. Chest up, weight in your heels, core braced & press! .. Also, dont forget to get on the waitlist for my most popular challenge to date, TIGHT & TONED IN 21(link in bio)! .. The TIGHT & TONED IN 21 Challenge is all about getting consistent with our exercise and nutrition habits at the very start of the new year (TT21 runs from January 1-January 21) .. You’re going to be challenged to complete 21 workouts in 21 days that are 20 minutes or less, plus we’re going to be implementing the *brand new* Nutrition Revival protocol! .. In the challenge, I’ll be providing 4 workouts (2 bodyweight, 2 dumbbell) and giving you tons of support and motivation via our private Facebook group where you’ll check in daily to let everyone know that you rocked your workout for the day, ask your questions and tell us how your Nutrition Revival is going! .. The TT21 Challenge is the perfect way to get you back to basics and start 2019 off CONSISTENT, MOTIVATED AND AMPED for what’s to come! .. Head over to my profile and click the link to be the first to know when spots open up on Wednesday, December 19th! .. And thx to @bostonstrengthtraining for letting me film these videos! .. .. .. .. .. .. .. .. .. .. #lifestylegoals #slaytheday #workworkwork #fitspo #goalsetting #youcandoit #trainhard #noexcuses #enjoythejourney #strongerthanyesterday #successmindset #personaldevelopment #beyourbest #gobig #neversettle #nourishnotpunish #intuitiveeating #nondietapproach #healthateverysize #macrosmatter #macrofriendly #flexiblediet #caloriecontrol #flexibledietinglifestyle #countingcalories #flexibleeating #nutritiontips #eatgoodfeelgood #eatwhatiwant

#repost 💥How can you tell if you’re Under Eating by @sam_xceedfit💥 . . 🥙I had a new online coaching client from the US start with me over the weekend. During our consultation over the phone, she brought up a number of issues to do with her sleep being poor and energy being low, which isn’t good for anyone, never mind her, who works all day on her feet in a highly active job . . 🍲Now one of the major factors of poor sleep, energy and recovery, which leads to results not being achieved, is just not eating enough. I promise you, it’s very rare I come across someone who actually consumes too many calories on a daily basis (food binges are common as a result of under eating though). Often I work with a lot of people, women especially, where the first step is to get them eating more . . 🏋️‍♂️If I can have a client who’s getting better sleep and has more energy, they’re going to be able to train harder, recover more efficiently and ultimately, lose body fat and reach their goals. Win win! . . 🥗So how do you know if you’re under eating. It doesn’t actually take a nutrition expert to figure this out. Look at the infographic and see if you fit into the top line the majority of the time (not just the odd day). If you do then you may need to increase your calories slightly and see how you feel. Use a calorie tracker to get a better idea too . . 🙈Remember, just because most of society is tired all the time, stressed and looks and feels like crap, doesn’t mean it’s ‘normal’ and you can’t do anything about it! Don’t be a sheep 🐑 . . ❓Drop your questions below and feel free to share this post 😀 . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #eatingtime

Just rotating through all our fave soups because what else are we supposed to do when it’s 30* 🥶 And while we’re talking about soups, tell me your favorite below because I aaaaalways want new recipes and also because I’m sharing one so I think it’s only fair you do the same 😏 We have loved this roasted tomato soup from @healthfest for years! It’s best with fresh garden tomatoes so hopefully you have some saved in your freezer, and if not, I guess store-bought will be acceptable 😜 🍅🥣🍅🥣🍅🥣 8-10 medium ripe tomatoes, halved 1 yellow onion, roughly chopped 5 cloves garlic 1/2 cup olive oil S&P 2 cups chicken broth 3 tbsp butter 2 tsp crushed bay leaves 1/2 cup chopped fresh basil Place tomatoes, onion, and garlic on a baking sheet. Drizzle with olive oil, season with s&p, and roast at 450* for 30 minutes. Once cooked, transfer to a saucepan and add remaining ingredients. Simmer 15 minutes, transfer to blender, and blend until desired consistency.

Flexible dieting⁣ ⁣ This is a tool I use in my daily life and what I recommend most of my clients use in order to achieve long lasting results!⁣ ⁣ Now read along in this post, just because I practice flexible dieting doesn’t mean I believe in eating junk food 24/7. ⁣ ⁣ However, When dieting we should be able to fit out favorite foods into our diet on occasion.⁣ ⁣ So, why do we use flexible dieting?⁣ ⚡️adherence⁣ ⚡️sustainability⁣ ⁣ Adherence is king. Without it progress is doomed. We also need to be able to be consistent and sustain our diet to see real results.⁣ ⁣ Flexible dieting allows for things like..⁣ ⚡️eating out at restaurants⁣ ⚡️a macro split tailored to you⁣ ⚡️dessert with you kids⁣ ⚡️alcohol on occasion⁣ ⚡️date night.⁣ ⁣ To me, these things are so important. We should be able to learn how to fit our favorite foods and drinks into our lives without the stress of ruining all our hard work.⁣ ⁣ With all of these things being said, some important things worth mentioning are still needed.⁣ ⚡️quality whole food⁣ ⚡️meal prepping⁣ ⚡️hydration⁣ ⚡️caloric balance⁣ ⚡️micros⁣ ⚡️tracking macros⁣ ⁣ I believe that a diet should not feel like a diet. The most successful of plans is the one that you can stick to.⁣ ⁣ If you’ve been stuck in a rut and want to change your life and flexible dieting sounds like something you would be interested in, send me a dm.⁣ ⁣ ⁣ ⁣ #flexibledieting #flexibledietinglifestyle #iifym #macrocoach #foodfreedom #nutrition #nutritioncoach #nutritioncoaching #onlinecoach #macros #eattolive #performancenutrition #nutritionist #crossfitnutrition #crossfit #fatloss #fatlosstips #weightlossideas #leangains #lookgoodmovewell #whole30 #foodie #flexiblediet #carbup #fitlife

30 pounds! 🙌 And he is still going!! . . My man here has had a number of struggles throughout this fitness journey and I am SO proud of all he has accomplished so far!! . . 🔹️Meniscus tears in both knees 🔹️Hip & shoulder injuries 🔹️Temporarily laid off from work (which resulted in less daily activity) 🔹️Not familiar with macro counting 🔹️Lives in a very cold climate (resulting in less cardio options) . . BUT he hasnt given up in spite of all these circumstances! . . He has stalled in weight loss just twice during the last few months due to the following reasons: . . 🔸️Being laid off 🔸️Not tracking food and therefore not eating enough . . When you live in a cold climate and are not working, your activity level diminishes. So all though he never missed a workout, he was burning far less calories in his day to day activity. In order to push through this, we increased activity by doing things like laundry, cooking and setting a timer to get up and walk around every hour. . . If you have a specific goal, it makes it so much easier to get there by tracking your food intake. Yes you can avoid tracking and lose weight if you simply eat clean but in all honesty, it cuts your weight loss time in half if you track. Since my client here got so used to what sorts of foods he was to be eating, he deviated from tracking temporarily which resulted in eating just 1300 calories/day rather than the 2000+ I had assigned him. Once I found he was doing this and stalling because of it, we began to reverse diet him...and he started losing again! . . Moral of the story, daily activity really matters and not eating enough does not service you. Remember, being in a caloric deficit is essential for weight loss but energy balance is essential for a caloric deficit. . . Im still accepting clients for December but space is limited! Imagine how you will look/feel in 6 months if you start TODAY! Dont wait til you feel even worse after the New Year. . . DM or visit www.savannahrahman.com (link in my bio) to get started!

This was way too easy to make and tasted so good. So I had to share. . MACROS WITH TOPPINGS P27 C61 F15 KCALS 469 . MACROS WITHOUT TOPPINGS . P26 C49 F15 KCALS 417 . The Base (basically a banana chia pudding) ➕8oz unsweetened almond milk ➕134g Banana (apx 1.5 bananas) ➕Vanilla Protein Powder (I used NutraKey Vanilla Vegan) ➕34g Chia Seeds (apx 3 Tbsp) ➕pinch of sea salt 😌 . Set chia seeds to the side. Blend the rest of the base ingredients in blender. Pour into bowl and stir in chia seed until fully combined. Cover and leave in fridge 4-5 hours or over night. Then top with fresh berries (or whatever you’re in the mood for 😜) . Toppings: ➕58g blueberries ➕67g strawberries . I felt like something refreshing for after my workout and this hit the spot 👌🏼 . Let me know how you like it please! . 👉🏼what’s your FAVORITE post workout treat?

FULL BODY CIRCUIT WORKOUT!🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️Soooo...I really wanted to call this a HIIT workout, because for some, it could be. But then I thought again, because for most of us, it won’t be. Here’s why! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately, most people do HIIT wrong & it makes me sad🥺 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️HIIT stands for high intensity interval training and requires you to be working at 90-100% of your maximum heart rate for a short burst of time, go FULL OUT till failure, with enough time in between bursts of exercise for your body to not be fatigued. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️Where it is often miscommunicated is that people will say 30secs on, 30 secs off- when in reality, that can work for some people, but it’s not going to work for everyone. This is because the body doesn’t know durations of time, it only knows when you are going at max ability vs. only 60% - 70% of max ability. For some it might take a full minute to recover, others it may take 30 seconds. But the KEY is to make sure when you do the movement you are accurately going FULL OUT till failure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️HIIT is also considered an Anaerobic activity. Please please PLEASE don’t just rely on HIIT as your “quick, effective, I have a million things to do so I need to work up a sweat” workout. It will not work the way you want it to unfortunately. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️This is why it is so important to have a professional create your workouts for you. There are very specific things that go into a proper workout guide that is personalized to you. And to clarify...professional doesn’t always (but it also can) equal influencer, Instagram fitness girl or even coach. Do your research.🤓 Anywhooooo..... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☑️For this workout you will need: A step, dumbbells, bosu ball & your sexy little self! 👑💕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Method: 4 ROUNDS - 45 seconds to to 1 minute each movement, steady pace, no rest in between, 3-4 mins rest between each round! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Narrow Squat jump + Sumo Squat jump 2️⃣Incline Push Up + Tricep Push Up 3️⃣Mini Shuffles 4️⃣Bosu Ball jump + Burpee 5️⃣Pike Roll + (hand assisted) Squat Jump 6️⃣Reverse Lunge Jump + Sumo Squat jump 7️⃣Dumbbell Hammer Curl + Neutral Press + Renegade Row ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ HAPPY FRIDAY QUEENS!🔥✨👑

Feeling THICC on this #flexfriday - really hitting a stride with my training and feeling stronger by the week! The gainzzz are well under way and I can’t wait to keep growing! #teamprophysique #corenutritionals #crushitcrew #crushit #gainzzz #flexfriday💪 #ocbbodybuilding #bodybuilding #gainzzz #brickbybrick #weouthere #abbotsford #fitness #physiqueathlete #reversediet #reversedieting #flexibledietinglifestyle

🐠 Fish oil is one of the top supplements that I recommend to my clients, and I very frequently get asked what brand I recommend people to take 🐠. . First off, the reason I recommend fish oil for pretty much everyone across the board is because fish oil : -reduces inflammation in our body. -promotes cardiovascular function -promotes nervous system function -enhances our immune health -plays a role in fat loss by enhancing the muscle cell’s sensitivity to insulin, and decreasing fat cell’s sensitivity to insulin -is hard to get enough of via diet . . . SO how do we select the supplement to take??? 🤷‍♀️ . Look at the EPA and DHA on the label of the fish oil, this is the most beneficial component of fish oil, to determine the dosage (the two values together = your dosage) Minimum 1-2g EPA/DHA is generally advised (obviously chat with your doctor about this) The pills should NOT be cloudy or smelly (this may indicate that it is rancid) Optimally splitting the dosage up (once in am and once in pm) can help with optimal absorption. . . Nutrasea is a brand that I love (no kickbacks to me for saying this ;) ), it comes in liquid and softgel forms, and is of high quality (no fish burps here!!!) @nutrasea_nutravege . They also have a vegetarian option where the source is algae . Let me know if you have any questions!!! . #hungrypandanutrition #macros #micros #flexibledietinglifestyle #supplements #fishoil #omega3 #antiinflammatoryfood #healthy #healthylifestyle #nutrasea

Turkey Enchiladas #FTW I love hello fresh because it takes the guess work out of meal time. Like I literally don’t have to plan 3 meals for the week (or however many you choose). Who else has tried hello fresh? #ahealthynut #bodyfuel #countingmacros #dailyfoodfeed #eatgoodfeelgood #eatinggood #eattofuel #eattogrow #flexibledietinglifestyle #flexibleeating #foodforthewin #foodforthought #healthandwellness #hellofreshcanada #macrocounting #macrofriendly #nourishnotpunish #nutritiontips #Onlinecoaching #turkeyenchilada #weightlosscoaching #whatthehealth #youarewhatyoueat #buildthatbody

Aquela fotinha CONCEITO, de mil anos atrás, de uma época que trabalhava (pois hoje estou de férias, e quase esqueci o que é isso). . Só para atualizar o feed e dizer que AMO café (até nesse calor eu tomo, amore 😅). . E vocês, como estão por aí? Curtindo férias ou SEXTANDO mesmo? 🎉 . #sextou #feed #fotoconceito #detalhes #cafe #coffeelovers #coffeelover #vintage #picoftheday #iifym #dieta ##dietaflexivel #iifymbrasil #iifymgirls #cabenojsmacros #fitnessbrasil #flexibledieting #flexibledietinglifestyle #iifymstyle #protocoloflexivel #cosplay #cosplaymulhermaravilha #mulhermaravilha

BACK EXERCISE: LAT PULLDOWNS💪💪 @buycepsindia (@save.repost)Lat-Pulldowns by Suny Chauhan 🔥🔥 • Dont forget to follow @snychauhan @buycepsindia for the best fitness content! 💪😎 Tag someone who needs to see this! ⭐ • ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #pullups #pullup #chinup #chinups #strengthtraining #workouttips #pushday #pullday #gymtips #gymhelp #gyminspiration #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #ukfitfam #workoutmotivation #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily

🎶 On the second day of Katmas, my Health Coach gave to me... 🎶 2 Buns to love And 1 Hundred Pounds Off of Me • 🎄Merry Katmas🎄 • 🎁12 Days of Giveaways🎁 • On December 26th, I’ll be giving away over $1,000 in prizes to say THANK YOU for all of the love & support throughout 2018! To participate - please nominate someone who you think deserves an extra li’l sum’ sum’ this holiday season. 👉🏼Tag a friend in the comments and let me know WHY you‘re nominating them! 👉🏼If selected, both you and the person you nominated will receive one of the gifts of Katmas! 💕 👉🏼Nominate as many people as you like, but please only nominate each person one time throughout the 12 days. 🙌🏼Both the commenter AND the tagged friend must be following me on IG to be eligible for the giveaway. ALL winners will be announced on December 26th, after all nominations have been reviewed! • • • #fitmas #merryfitmas #merrykatmas #healthyholidays #12daysofgiveaways #12daysofchristmas #12daysoffitmas #iggiveaway #seasonofgiving #fithappyhealthy #holidaygiveaway #weightlosscoach #fatlossjourney #transformationcoach #healthyandhappy #eatrightnotless #Onlinecoaching #weightlosscoaching #fatlossgoals #countingmacros #macrocounting #nondietapproach #macrosmatter #macrofriendly #flexiblediet #flexibledietinglifestyle #flexibleeating #eatgoodfeelgood #mindsetcoaching #eatwhatiwant

Great tips!! @Regran_ed from @saltylifts - Do you struggle getting enough protein? You aren’t alone! Fortunately, protein powder exists and is a useful supplement to help you reach your protein goal. ⁣⠀ 👀Why do you need protein? When you lose weight - you want it to be fat loss, not muscle loss, right? Well.. adequate protein intake & lifting weights helps to maintain muscle mass when dieting. Aim for .7- 1g of protein per pound of bodyweight. (Ex: If you’re 200lbs, 140-200g of protein.) ⁣⠀ I wouldn’t rely on it as your main protein source, but it’s a great tool to help you reach your protein target. I suggest trying most of your protein from real food (eggs, lean meats, fish, beans, tofu, tempeh, etc) and then use a protein supplement to fill the gaps! ⁣ ⁣⠀ 9 ways to add protein powder into your diet: ⁣⠀ ✅ Overnight Oats: add 1 scoop and shake ✅ Protein Smoothie: add 1 scoop and blend ✅ Oatmeal: add 1 scoop and stir ✅ Yogurt: add 1/2-1 scoop and mix ✅ Peanut Butter: Mix 2-4 tbsp of PB2 or any powdered peanut butter with 1/2 scoop of protein powder. Mix w water or nut based milk for an awesome spread. I’ll eat this w apples or even on toast! ✅ Protein Pancakes: Use protein instead of flour. If you google “protein pancakes,” hundreds of recipes will pop up! ✅ Protein Mug Cake: Use protein instead of flour. If you google “protein mug cake,” hundreds of recipes will pop up ✅ Protein Treats: You can make energy bites / truffles with protein powder. [@proteinpow and @thebigmansworld have great recipes] ✅ Protein In Place of Flour: Protein is a great substitute for flour in lots of baking recipes! There’s usually a 1:1 ratio but check the instructions for the recipe when you bake, cause you don’t want a chalky desert. ⁣⠀ Tag a friend below who needs help with protein! ⁣⠀ #protein #proteinrecipes #highprotein #proteinpowder #proats #oatmeal #fatlosshelp #fatlosstips #fatlosscoach #fatlossjourney #healthyswaps #highproteinlowcarb #veganfitgirl #healthysnacks #proteinpancakes #onlinepersonaltrainer #balanceddiet #flexibledietinglifestyle #flexibledieting #iifymwomen #nutritioncoach #dietingtips #howtolosefat #recipeshare #highprotein #fitfood #fitfoodie - #regrann

🔥🔥READ TO THE END FOR A SPECIAL ANNOUNCEMENT🔥🔥 . I wasn’t always the girl you see today who eats ice cream and sangria without feeling guilty or stressed. I haven’t always felt confident in my skin or been able to maintain my weight without effort. . I battled with all of these things for YEARS. I would restrict myself from “bad” foods, eating low-calorie and going on one diet after the next, and then when I finally did cave, I would go HAM. The guilt would set in immediately, and the cycle would continue. . There was ONE THING in particular that flipped the switch for me once and for all, and started me off on the journey to where I am today… And next week, I’m going to be teaching it to all of you FOR FREE! . This Monday-Friday, December 17-21, I’m going to be hosting a FREE 5-Day Mindful Macro-Tracking Challenge to teach you guys the tool that transformed my body and my relationship with food for good. I’ll not only be teaching you the what, why & how of tracking your macros, but I’ll also be sharing the mindset tips and practical strategies I use to apply it in a healthy way, so you can eliminate all of the stress you have surrounding food. . Oh, and there’s going to be a SICK 🔥🔥 prize at the end for one of you who participates in the challenge, because I appreciate you guys so much. 🙏💕 . Visit the link in my bio to learn more and to save your spot!! 🤗💪 . . . #nourishnotpunish #countingmacros #macrocounting #intuitiveeating #nondietapproach #nourishbowl #macrosmatter #macrofriendly #flexibledietinglifestyle #flexibleeating #nutritiontips #eatwhatiwant #strongher #igniteyourfire #wonderwomenmentality #personalevolution #inspiringconfidence #newmewhodis #mindsetshift #balancedlife #comfortableinmyskin #emotionalwellbeing #mentalhealthadvocate #donutworrybehappy #lifeistooshort #freechallenge #foodcoach #onlinefitnesscoach #onlinehealthcoach #femalefitnesscoach

4 WAYS TO SPEED UP FAST LOSS😎 • Dont forget to follow us @gofit.girl for best fitness content! 💪 Tag someone who needs to see this! ⭐ • Credits: @sarahdufflifestyleandfitness - Helloo sugar - Unfortunately magic fat loss supplements are an absolute “bag of balls” they promise you the world and deliver nothing. - I’m going to give you some words of wisdom instead and the stuff that actually works, because in reality fat loss is never fast, but if your prioritising the right stuff youll get there a whole lot faster. - I refer back to my old pal Fat Loss Frenula” who loves setting herself some crazy deadline for losing a big chunk of fat, she then spends hours looking for any plan that has the words “fast, easy, magic” in the title and goes with that. - Doesn’t matter if it has her eating foods she doesn’t like while standing on head, then heading to the gym to train 7 days a week on a plan which is geared towards a high level athlete and totally doesn’t fit with her life. - It doesn’t take long till Fat Loss Frenula “is burnt out from the ridiculous training and is fucking miserable from the cabbage soup she’s been living on so she guess what happens...she gives up! - Her deadline gets missed so she chucks in the towel and is back to square 1 once again. - This is why Fat Loss Frenula is about to become on of my online fat loss clients so she can put an end to this highly frustrating cycle. - We will be working together to find a plan that fits with her life, that she actually enjoys, can be consistent with and can sustain long term. - The longer spent in this kind of repeat cycle the more you slow down reaching your fat loss goals. - You need to get your head in gear and embrace the fat loss process for all it’s up’s downs frustrations. - #caloriesincaloriesout #iwanttoloseweight #weightlossjourney2018 #howtoloseweight #whycantiloseweight #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #hypertrophy #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #ukfitfam #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #losebellyfat #loseweightnow #losefat #loseweightfast

🎄❤️🍰🎄❤️🍰🎄❤️🍰 . Gingerbread House Protein Cake!🎄🍰❤️ . I figure with this post is a perfect time to announce my new affiliation with @proteincakery !!! I’m so excited 🤩 and thankful for this opportunity and can’t wait to share all my @proteincakery cake creations with ya IIFYM FAM! There are lots of delicious flavors and frostings! So far I’ve had the Double Chocolate Chip, Peanut Butter, and tonight Gingerbread!! Y’all know I’m in love with the frosting 🤤🤷🏻‍♀️. So easy to make, whether in the microwave or oven! (I prefer baking😁). And easy to fit in your macros, adjustable to your macro needs!!👌 . I got this Gingerbread Protein Cake mix with my frosting order the other day, and the ideas started flowing fast lol! 💡💭 My original idea died bc Target 🎯 didn’t come through for me👎🤷🏻‍♀️. I am loving this cake mix guys! And don’t even get me started on the frosting mix🤤🤤🤤. I LOVE sweet. The sweeter the better, and this frosting is the bees knees yall🤤🤤🤤 . Check out the adorable mini Gingerbread house (Dollar Tree) and the Gingerbread toppings I found at Target!! And HUGE shout out to @junkfoodgainz for the gingerbread men sprinkles!!!! (Plus the whole box you sent lol!🙌) . Okay fine I’ll get on with the cake deets! . 🎄1 package @proteincakery Gingerbread Protein Cake mix (68 grams). 🎄2 packets )96 grams) @proteincakery SF White Chocolate frosting (mixed with 2 tbsp unsweetened vanilla almond milk). 🎄1 @dollartree Mini Gingerbread House. 🎄14 grams green M&Ms. 🎄4 grams Christmas sprinkles. 🎄12 grams Target Gingerbread house toppings . 🎄Macros (entire dessert). 🎄83 C/11 F/48 P 660 cals . 🎄Macros (cake mix itself with diet soda). 🎄16 C/3 F/30 P 220 cals . Click the link in my bio and get ya some!! Code Karol18 saves ya 15%🤑 . . #macrofriendlydessert #macrofriendlyrecipes #macrofriendly #andreasproteincakery #dessert #cake #iifym #iifymfam #iifymdessert #haveyourcakeandeatittoo #sweettooth #sweettoothsatisfied #sweettoothaddict #proteincake #cakeislife #instafam #instadessert #instafood #instayum #flexibledieting #flexibledietinglifestyle

Have you done all your Christmas shopping yet? 🛍 . Are you starting to feel like your just walking around aimlessly looking for something thoughtful but just don’t want to buy rubbish? I honestly hate shopping if I don’t know what I’m buying someone. 🙄🤔 . I hate to buy just c**p for the sake of giving a gift as there are so many people less fortunate who don’t even have clean clothes, good food and fresh water 🚿 I mean really??😣 the world is a strange place. . Ok...enough of my preach. Let me bring you an idea 💡 Have you thought of buying the gift of health ⁉️helping someone start on the right foot as maybe they cannot afford the membership or perhaps won’t take the leap without a little nudge 😮 well I’m here to help. Imagine buying a gift that lasts a life time and not just for one day, 1 week, a few months. . This year I want you to think hard about what your family, spouse, sister, mum and friends need as a gift. 🎁 Membership to join me and the new virtual gym are as low as $/£ 39.99 for 3months. Private online training and face to face training also available. Enquire for more details as every package is specific to your needs. 🤗 . Buy something real this year 😃Happy holidays everyone 🎄⛄️

MOVE OF THE DAY: Yah, I am so not cute when I’m working out! 🙈🙈 This move will have your tri-ceps on fiiiiire! For beginner try bending your knees! Not as easy as it looks. ............. #tricepdips #tricepsworkout #fitmomjourney #flexibledietinglifestyle #newyearnewyou #fitgoals #trainerlindseystribe #fbs #coffeeovercardio #coffeeaddict #doitforyou #strongisbeautiful #strongerthanyourexcuses #selflove #positivebodyimage #mombloggers #fitmomsofig #strongerthanyesterday

If you are going through tough times, know , thats called LIFE! But instead of saying 💩 happens to me...say 💩 happens FOR me 👍😁 see the positive in negative situations! 🙌👍😊

I use to deprive myself of carbs, fats, and sugars. This made me feel tired and sad, especially when I went out with my family and friends. I use to be that girl that would just have water. Depressing right? This made me go crazy about once a week and I’d binge out and consume thousands of calories, which obviously didn’t help me achieve my fitness goals. Today, I find the most success in flexible dieting. I eat whatever I want in a controlled portion. I find that this suppresses cravings and makes me feel way happier. However, I have nothing against planning your meals out and trying to hit your caloric or macro goals… you should just be happy with yourself during the process. If you have questions or need help setting your nutritional goals, feel free to DM us. Also, please comment below with any other questions, best practices or tips you have for everyone! #fitfam #abs #fitness #gym #gymmotivation #gymaddict #nike #feedme #train #strengthtraining #weighttraining #tummy #washboardabs #carbs #healthylifestyle #health #macrocounting #flexibledieting #flexibledietinglifestyle #followforfollowback #follow4followback #f4f

Motherhood is driving me crazy today. Much like when this picture was taken a few weeks ago, my daughter has been throwing tantrums all day, and I’m mentally exhausted. I’m constantly wondering if it’s normal for a 4 year old to act like satan (yes, I said it) and if I’m “doing” the right things to address it. We love our kids more than anything in this world, but this job is tough, ain’t it ladies? There is no manual for this. (But I mean, it’s almost 2019, why hasn’t someone gotten on this yet??) They just hand us our babies when we leave the hospital with a, “good luck!” and we are left to our own devices to figure out wtf we are doing. The only real (temporary) cures for my stress that comes from motherhood are ✨The gym ✨Putting her to bed ✨Also giving her to her father on his weekends, but this is a bittersweet stress relief. Also, as I was typing this caption, I heard a crash from upstairs (where she was supposed to be napping.) I went in and she had “accidentally” done a cartwheel right into the nightstand, knocking the lamp right off. 😩 I’m fine. It’s fine. This is all fine. 😂 What have your kids done to drive you crazy? Let’s commiserate!

COACH SPOTLIGHT 🗣 . Meet coach @_mighty.sean 🤓🤙 . ♟Happy Friday and hello everybody! 👋 My name is Sean and I’m truly ecstatic about this team we are building and bringing to you by way of the #MightyMovement‼️ . ♟ I am a registered nurse and certified personal trainer. I enjoy long walks on the treadmill and chicken and rice by the fire. But this isn’t FitFamOnly.com. Sorry. 😅 Although I have just recently obtained my training certification I have been helping people improve their health and fitness for the better part of 6 years. I have also been competing in the NPC in Bodybuilding for the last 5 years and will be crossing over to Classic Physique as well come Spring 2019. . ♟Since going through my own transformation I have had a passion for this lifestyle and the endless positive improvements and opportunities it can have on ones life. Regardless of your goals or current situation I just want you all to have the opportunity to experience this too. It’s a pleasure being able to be a part of such a rewarding transformation in someone’s life and that expression of accomplishment that you witness when they achieve that sought after better quality of life brings such a great sense of fulfillment. Through my experience and education in both the health and fitness industry I know I will be able to bring this to you as well. . ------- #MightyMovement | #BeTheExample ------- #MightyTeam | #Testimonial | #Mighty | #LiveInspired #WellnessJourney | #InspirationDaily | #CleanLiving #NPCCompetitor #BodybuildingLife #WorkoutRoutine #IIFYMLifestyle #IfItFitsYourMacros #FlexibleDieting #FlexibleDietingLifestyle #WorkoutPlan #FitnessCoach #PrepLife #ExerciseRoutine #PersonalCoach #FitnessPlan #DietPlan #FitnessLife #CoachLife #MightyCoach #FlexFriday

🎄 12 DAYS OF XMAS 🎁 Day 2 of 12 Days of Xmas brought to you by Max Muscle Nor-cal is 🎶 On the 2nd day of Xmas Max Muscle gave to me, a Fish Oil for FREEEE! 🎶 💥 Purchase a Collagen Protein & Multi-Vitmanin to receive a Fish Oil for FREE! Calling this the Health & Inflammation Stack!

Eating out on the go? Here is one of my favorite. - Taco Bell steak or chicken cantina bowl. - Ask for it without cheese or sour cream and you got your self a high protein delicious meal for around $5 😱😱😱😱😱😱😱😱😱 It comes with rice, lettuce, beans, steak, avocado and pico de gallo!! - - Follow @mexfitrevolution - #healthymexican #flexibledietinglifestyle #healthymexicanfood #stayhealthy #flexibledieting #cantinabowl #healthychoices #antidiet #nodiets #staylean #leanfood #leanrecipes #portioncontrol #norestriction #eatdelicious #eatfood #mexicanbowl #spicy

And so #TheRamenTrials continue... • • This time @wanderers_origins and I bought some super thick noodles from @hmartofficial as well as some dried shiitake mushrooms and mirin to add to the mix! We’re thinking to try a pork bone tonkotsu broth next time since we haven’t had much luck with chicken bone broth (always comes out super fatty) 😫🤔👩🏽‍🍳On the bright side, our eggs were cooked perfectly and the addition of enoki mushrooms is always a plus!🙆🏽‍♀️😃😛 • • What do you think we should try next? ⬇️⬇️⬇️ • • FDL🎩💰10% - doitforthegains Protein Cookie Co🍪💰 - link in bio @sweetvictorybc 🧢💰10% - doitforthegains

I talk about this a lot with my clients. Are you “working out” or “training” ? Anyone can just “move more” without trainers, programs or equipment. Just walk your dog if this is your goal, your cardio will get better and it’ll be much easier to lose weight. If you’re goal is more specific (leaner, bigger butt etc) you’ll need a specific approach. You’ll need to master the movements that aid your goal and set a realistic timeline to achieve them. This is where a custom training program with smart progression and accountability helps. Train for the body you want. Once mastered, it’s much easier to maintain. . . . . . #clubironcoaching #clubiron #clubironchecklist #youtubefitness #onlinecoach #drugfreestrength #sixpack #sandiegofitness #flexibledietinglifestyle #macrofriendly #countingmacros #powerbuilding #powerlifting #drugfreebodybuilding #drugfreepowerlifting #weightloss #liftingscience #liftingweights #abs #transformations #drugfreelifter #fatlossjourney #onlinetrainer #onlinestrengthcoach #exercisescience #personaltrainer

Fueling up for a #workout 🤞🏼 Hoping the little ones nap long enough for #legday Veggie burger on a tomato basil rice cake with a side of sweet potato chips and quinoa and kale mix. #healthyfood #healthylunch #intuitiveeating #preworkout #gainz #postpartumbody #homeschoolmom #momlife #fitmom

Bicep Curls Using Plate: - Using controlled negatives and pause reps - stimulating the the upper part of the forearm as well as the lower head of the bicep: - ⬇️ ✅try these out! - #bodybuilding #exercise #fit #fitfam #fitlife #fitspo #fitness #fitnessaddict #fitnessmodel #fitnessmotivation #gym #gymlife #instafit #instafitness #lift #muscle #motivation #ripped #shredded #training #workout #instafitness fitlife #elliptical #motivation #shredded #mcm #bicepworkout #instafitness #onestopnutritionwalsall #healthyvibesdaily #mcm #flexibledietinglifestyle #loveitkillit

Who loves to smash some pre-workout oats? Now you can add a dollop of Protein Cookie Butter on top - Warning: We’re not liable for overconsumption of this combo - Who else enjoys their Protein Cookie Butter in their oats? - We will be 100% sold out within the next day or two. Our next restock will in 3-4 months so we highly recommend grabbing supplies while they last. _ Direct link in bio

3rd times a charm I hope 🤞 IG keeps deleting my caption😒 . 20 mins MIS cardio on the stairs 🔥🥵 plus lower body 🦵at Red this morning🔥🙌💪 Love when my energy 🤩levels sustain me throughout both lol🙌🔥 Hope everyone is having a great Friyay so far!! I’ll be in the kitchen again whipping up a couple of treats! One will be from @laurenfitfoodie page that I never got around to yesterday, and the other will be a @proteincakery Gingerbread Protein Cake! Stay tuned!!😄 and happy #flexfriday💪 fit fam!🔥💪🤩 . . #fit #fitlife #fitfriday #fitfam #fitness #weekendvibes✌️ #flexibledietinglifestyle #nutrithority #demandexcellence #s2 #s2faction #whateverittakes #mindovermatter #perfectlyincomplete💔💛💪 #healthylifehappylife😁🙏🏼🙌🏼❤️🤗 #macros #macrotracking #Iifym #iifymfam #iifymlifestyle #instafam #instafit

An issue that many people struggle with is constant snacking which makes it much much harder to stay on track when you’re trying to lose fat or even just maintain your bodyweight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although not 100% necessary, limiting or cutting out snacks and having larger meals is a good suggestion in a fat loss phase as you’ll be full for longer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ BUT...⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are looking for some good snack choices, these are some good low-calorie options:⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Strawberries: 600 grams = 180 calories!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Whey Protein: 1.5-2 scoops = 175-210 calories. (protein is generally very satiating) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Air popped popcorn (not the one you get at the cinema): 4-5 cups = 175-200 calories. Huge volume. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Apple + Teaspoon of Peanut butter: 180-200 calories. A snack that is surprisingly very filling. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Protein Bar: Usually in the range of 200 calories and satisfies your sweet tooth!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you have any other low-calorie snack ideas? Comment below! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutrition #protein #supplements #foodoftheday #dietplan #healthydinner #healthyfoodshare #cleandiet #healthylife #flexibleeating #flexibledieting #caloriedeficit #flexibledietinglifestyle #iifym #fitfam #fitness #wellness #fit #mealplan #losingweight #fatlossjourney #fatloss #mealplans #healthychoices #dietdiary⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀

Alleno bene i glutei, eppure non prendono mai una forma tonda e voluminosa perchè ? . I motivi possono essere vari, tra i più comuni: 1) Ipoalimentazione, nutriamo poco i nostri muscoli non assumendo abbastanza calorie 2) genetica sfavorevole 3) Gluteal Amnesia . Sia la forma che il il numero di fibre e quindi volume muscolare dei glutei è legato alla genetica. Si è visto da studi che in media la quantità di fibre e di volume nei glutei può variare da soggetto a soggetto anche di cinque volte! . Con questo non voglio dire che non ci sia speranza per chi non abbia una buona genetica, dico solo che ci sono soggetti che devono impegnarsi molto più di altri. . Inoltre la forma dei glutei è dovuta non solo al muscolo ma anche ai punti di accumulo e qualità di grasso soprattutto nelle donne. Donne che hanno sia un ottimo volume e forma dei glutei sia accumuli localizzati di grasso che si presentano compatti sui glutei sviluppano quella classica forma tonda stile sudamericane . Soggetti con un bacino più anteroverso ed una lordorsi più marcata con una buona mobilità di anca e caviglia, che possono arrivare ad alti gradi di flessione di anca riescono a stimolare molto bene i glutei specialmente se adottano esecuzioni con una marcata inclinazione del busto (ad esempio LOW BAR squat). . Vice versa soggetti con lombare più rettilineizzata e bacino retroverso e con poca mobilità di anche e caviglia per cui tendono a scendere massimo al parallelo o anche meno stimolano ben poco i glutei. . Tutti gli esercizi per i glutei sono utili ed efficaci a patto che si abbia la capacità di attivare i glutei. Spesso, soprattutto in persone che passano tantissime ore sedute, i glutei sono spenti e si ha difficoltà a contrarli anche volontariamente, quindi non riescono ad allenarli con cognizione di causa . E necessario prima quindi imparare ad attivarli e percepirli, per poi passare ad allenarli in modo corretto. Eseguire qualche serie di questi esercizi di attivazione, tutti i giorni dovrebbe risolvere il problema in poche settimane😉 Provare per credere Lily

Since the end of prep, I have really been in an instagram rut. My prep consisted mainly of physique updates and showing progress towards the stage. Over the last couple of months I have realized that I don’t want my physique to be the only content that I’m putting out there. There is so much more to fitness and a competitors lifestyle then selfies, mirror pics, and check ins. • • One of my favorite types of content to consume is food inspiration! Through my story you can see that I eat pretty much the same breakfast every morning and it really never gets old. That’s the beauty of scrambles and English muffins or waffles. You can always be creative in what you add to a scramble or what you top your English muffin with. • • This morning my egg white scramble consisted of mushrooms, Spinach, and Trader Joe’s peppered turkey bacon. My waffles are topped with @legendaryfoods blueberry cinnamon almond butter and sugar free blackberry jelly. • • #ohiogains #bikinicompetitor #npcbikini #girlswhoeat #competitorlife #competitorlifestyle #npcohio #flexibledieting #flexibledietinglifestyle #flexibledietingfriday #nutrition #lovewhatyoueat #fitlife #fitness #fitnesslifestyle #balance #improvementseason

Be YOU ✨ and the right people ALWAYS show up!

I HATE TRAINING ABS! I’ll never have shredded abs after being 320lbs and most exercises hurt my back. I’d much rather spend my time benching or curling 😂 I keep it minimal.. 2 Movements a week plus tons of heavy compounds that also train the core 👇🏽 - Leg Raise 3x15 - Cable Crunch 3x15 Yes, abs are created my a calorie deficit unveiling them. They’ll show up A LOT quicker though if you can develop them a little. Promise 😉 . . . . . #clubironcoaching #clubiron #clubironchecklist #youtubefitness #onlinecoach #drugfreestrength #sixpack #sandiegofitness #flexibledietinglifestyle #macrofriendly #countingmacros #powerbuilding #powerlifting #drugfreebodybuilding #drugfreepowerlifting #weightloss #girlsthatlift #liftingweights #abs #transformation #strongnotskinny #chicksthatlift #onlinetrainer #temeculatrainer #exercisescience #personaltrainer

#memberspotlight . “Over the last three months, you, Natalie and the other coaches have helped me tremendously to make good food choices, especially when eating out and traveling, and I feel like I can now do it on my own.  I appreciate everything you’ve all done for me in my journey.” . The ultimate goal is to set our members up for success when they leave us 🖤 so this is giving us ALL the feels. . . . . . . . . . . . #thehabyt #macrocounting #macros #macrocoach #healthcoach #wellnesscoach #nutritioncoach #nutritionforwomen #flexitarian #womenshealth #eatingforhealth #happyhabits #healthyhabits #flexibledieting #flexibledietinglifestyle #strongwomen #lifestyledesign #healthandwellness #eathappy #nutrition #memberspotlight #beforeandafter #weightlossjourney #buildstrength #leangains #celebratestrength

Not making progress? This could be why👇 @Regrann from @saltylifts - 👀Does this look familiar? You’re killing it Monday through Thursday. You eat super clean and strict. You are disciplined, motivated, and restrict yourself from fun foods. You’re working out consistently. You are crushing it! ⠀ ⏭Fast forward to Friday afternoon.. you can’t wait to leave the office. As soon as you’re out the door, that’s when all hell breaks loose. ⠀ 🍻🍕Before you know it, you’ve blown your diet, consumed a ton of liquid calories from beer, mimosas, and gatorade to cure the hangover, and you feel like garbage on Sunday night. You tell yourself you’ll never do that again and eat clean again on Monday. ⠀ 🏃🏼‍♀️🤦🏼‍♀️But then it happens again. and again. Week after week. And you feel like you’re spinning your wheels trying so damn hard to lose fat. ⠀ 🙈🙊This is one of the most common struggles that me, my clients, and almost everyone I know deals with. You’re killing it on the weekdays and blowing it on the weekends. ⠀ 🍩🍎Instead of restricting on weekdays and eating like an asshole on weekends, I want to suggest eating 80/20. 80% whole nutritious foods, 20% fun foods, 24/7. Including fun foods in moderation during the week will help decrease the urge to binge eat or scarf down a whole pizza when the weekend finally arrives! ⠀ 🍪🥗Balance is key!! If you restrict yourself from foods, you will inherently want them even more. Moderate your diet! Including fun stuff in your diet will keep you sane, social and enjoy the process of dieting a bit more! 💪🏼 ⠀ Tag a friend below who needs to see this! 💙 ⠀ #snacking #snacktime #bingeeating #snacksmarter #healthyhabits #habitsofhealth #fatloss #fatlosstips #weightlosstips #losingweight #weightlosssupport #weightlossjourney #fatlossjourney #fitmom #fattofit #dietingtips #diettips #fatlosshelp #fatlosscoach #flexibledieting #eatrightnotless #justeatrealfood #flexibledietinglifestyle #fitover40 #healthylife #fatlosshelp #dietplan #fitmomlife #fitat40

🏋️Fit Tip Friday🏋️ - Let’s talk kettlebells! 🏋🏼‍♀️ Most gyms have a variety of equipment, kettlebells being one of them and most people have a kettlebell or two laying around their house with 6inches of dust. 🏋🏼‍♀️ So today’s Fit Tip will make you want to dust your off your bell and start impressing your friends by getting unconventional in the gym! 🏋️ Kettlebells are effective at increasing strength by using full body functional movement patterns that recruit multiple muscle groups at once. This will increase your lean muscle tissue and get you more bang for your buck during workouts! 🏋🏼‍♀️ My Top 5 Kettlebell Exercises that will be sure to get you jacked and sweating your a$$ off! 🔷Snatch 🔶Windmill 🔷Turkish Get-Up 🔶Bent Press (see video) 🔷Front Rack Carry (Double or Single KB) 🏋🏼‍♀️ Don’t be like Average Joe, because you’re not average. You’re the most unique crayon in the crayon box. 🏋🏼‍♀️ Get your kettlebell and start getting swole. - Let me know your favorite KB exercise👇🏻 • • • • • #FitTipFriday #naturalbodybuilding #musclebuilding #squat #treatyoself #plank #strongwomen #fittip #workouttips #legday #gymtips #gymhelp #gymadvice #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #powerlifting #weightlifting #tspinemobility #flexibledietinglifestyle #hipmobility #crossfitgirls #dailystretch #crossfit

When one pot of porridge just isn’t enough! ———————————————————————— Whether you are cutting or bulking it’s still better to stay consistent with what works and keep it simple. If you are cutting - reduce quantities. Bulking - increase quantities.

❗️12 Days Of Balance Day 3 | Buy A $60 Gift Card and Receive It For $50 ❗️⠀ -⠀ Whether youre buying meals for yourself, or youre looking for a stocking stuffer, our gift card is the perfect choice.⠀ -⠀ Purchase at the store or online when you use the coupon code: Christmas10 ⠀ buff.ly/2BrbXYv⠀ .⠀ .⠀ .⠀ #mealplan #mealprepdaily #mealprepdelivery #flexiblediet #flexibledieting #flexibledietinglifestyle #eatgoodfood #eatgoodfeelgood #macrocounting #countyourmacros #keto #ketodiet #balancedbodyfoods #buffalony #buffny #foodporn #pumpkinprotein #proteinpancakes #balancedbodyfoods #balancedbody #keto #ketomealprep

Military presses are bloody difficult. .. They’re not a lot of fun either because you have to keep the technique really strict (no leg drive) to ensure your delts are doing the majority of the work. .. Truth be told, you’re probably better off doing seated shoulder exercises for maximum delt stimulation. .. Military presses are a good gauge of overall upper body strength however and if you can gradually increase the amount of weight you can push above your head, chances are, hypertrophy will follow. .. Military presses will also hit your core and other stabilising muscles to a degree because of the amount of intra abdominal bracing that’s required to remained balanced. .. Wearing a lifting belt isn’t a bad idea to add a bit more stability. .. They also look cool (unless you’re wearing tights and white socks). .. #training💪 #workoutvideo #garagegymlife #fitfamuk #shoulderworkout #shouldersworkout #shoulders #delts #deltoids #deltworkout #shoulderpress #shoulderpresses #overheadpress #militarypress #barbellpress #upperbodyworkout #upperbody #fullbodyworkout #shoulderday #bodybuilding #ripped #shredded #iifymuk #flexibledietinglifestyle #flexibledieter

Nothing feels better than a Friday 🙏🏻 . Although I work partly Saturday it always feels good to have reached Friday and be so close to the weekend. . Is Friday night still the night to go dancing and let your hair down 💃🏻 or is Saturday the new Friday? . What night do you prefer?? 🥂

“The strengthening of behavior which results from reinforcement is appropriately called conditioning. In operant conditioning we strengthen an operant in the sense of making a response more probable or, in actual fact, more frequent.”✨ Good ole Skinner knows his 💩 .⁣ .⁣ Think long and hard about some of the behaviors you’d like to see increase or occur more frequently in your own life:⁣ ▫️Maybe it’s getting to the gym 3x per week⁣ ▫️Maybe it’s choosing greens over fried foods⁣ ▫️Maybe it’s hitting your macros +/- 5g every day⁣ ▫️Maybe it’s simply replacing ☝🏼negative thought with ✌🏼positive thoughts when those sour moods hit⁣ .⁣ .⁣ Whatever behaviors you’re looking to “fine tune” remember that nothing is permanent. We all have the ability to condition new responses and we all have the ability to incorporate and accept change into our lives✨⁣ .⁣ .⁣ Share below one thing you’re going to work on this upcoming week that has been a struggle for you in the past??👇🏼👇🏼⁣ ————⁣ #behaviorchange #behaviormodification #behavioranalysis #behaviormanagement #skinner #conditioning #trainyourbrain #trainhard #strengthandconditioning #health #healthylifestyles #adoptnewhabits #habitforming #habitual #createchange #iifymgirl #iifymlifestyle #girlswholift #liftheavyshit #trackmacros #flexibledietinglifestyle #workoutmotivation #selfmonitoring #positivereinforcement #lifestylechanges #instafitnessgirls #workhardtrainhard #weighttrainingwomen #womeninfitness #goaldigger

Staying focused, got my Christmas wish , below target for Christmas 😊had a stressful week last week and gained a little but back on it this week and got rid of the small gain, I now weigh exactly what I weighed this time last year 😁🎯 #diamondmember #targetstyle #focus #speedfood #sticktoplan #slimforlife #flexibledietinglifestyle

1500 Calorie meal inspo!🤩 handy if pulling back ahead of a Christmas do but still want tastyyy food 😋 . . Breakfast- 2 turkey rashers & 2 eggs cooked in 5g butter (add mushroom/spinach etc for added yumminess). . . Lunch: 150g chicken (raw weight), 1/2 packet microwave rice, veggies & 20g Nando’s perinaise. . . Dinner: 200g rump steak cooked in 5g butter, homemade chips- 250g potatoes cooked in 1 cal spray & a small bottle of red - one of my favs is the Campo Vieja Rioja (187ml bottle). . . Snack: Curly Wurly & 20g cashews . . 🤩🙌🏻🤩 . Know someone who needs food inspo? Or someone eating boring AF meals- tag them 😜 . . - @healthy_little_lifter .

U P D A T E ✨ ~ ~ As requested, I’m updating you guys on how I’ve managed to increase my metabolism! Thanks so much to everyone who has expressed an interest in this, I’m so proud of myself so far and hope to continue to build my metabolism up until I’m at a place where I feel like I can comfortably eat what I want and have room to eat less or more. ~ ~ Would you believe that was me on the left 13 weeks ago sitting at around 1900 calories? I thought that was only 8 weeks ago originally, turns out I can’t do maths! But, I already knew that 😂 Now, there’s me on the right now eating 2200 calories and (if I do say so myself) looking leaner than before? It doesn’t seem right, does it? That you could actually look better while eating more food than less, especially when you’re always told to be in a deficit to lose weight and/or fat. Body composition is a VERY fascinating thing! ~ ~ As plainly as possible, I’ll tell you guys exactly what I’ve implemented into my diet and workout regime that I believe has completely changed my metabolism. 1. Slow and steady calorie increase over time. Every 3 weeks I increase my calories by 100 cals and track my average weight over those weeks to determine whether or not I’m gaining/losing weight. If I am losing weight 📉then I will increase my calories. However, if I am still gaining weight 📈, then I will remain at those calories until my body has adapted. 2. Increased NEAT levels!🚶‍♀️This means to increase my non-exercise activity thermogenesis (increase how much I walk and move around in a day). Currently, I’m walking 10k steps everyday and will increase this by 2k every month. 3. Periodise everything! I learnt this from the wonderful @stephenpetruccitnt (everyone should go check out his page for really insightful fitness information). I’ve structured my ‘lifestyle’ into three month blocks. Eg. M1: 10k steps, M2: 12K steps, M3: 15k steps. This works for HIIT and LISS cardio too. Increase your LISS from 20 minutes in the first month to 30 in the second and so forth. More in the comments!! 👇🏻👇🏻

You’re going to want to save this one 📌 • This workout is NOT meant for anyone who wants to walk normally the next day or be able to get off the 🚽 without assistance 💀 • If you want to be stronger and an all around Glute BadAss... do this workout. Now. • ❇️Nordic Curl 5x5 ❇️Leg Press 30-20-10-5 ❇️Rounded Back 45-degree hyper extension 4x20 ❇️Mini Band Reverse Lunge 3x8 ❇️Single Leg Band Hip Thrust 3x8 ❇️OH KB Walks 5 Rounds • After you complete this workout, be sure to drop a comment below 👇🏻 with your favorite leg exercise 🏋🏼‍♀️ • • • • • #FitTipFriday #naturalbodybuilding #musclebuilding #squat #treatyoself #plank #strongwomen #fittip #workouttips #legday #gymtips #gymhelp #gymadvice #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #powerlifting #weightlifting #tspinemobility #flexibledietinglifestyle #hipmobility #crossfitgirls #dailystretch #crossfit

Here’s a fun move! The Bridge Flow! Did you know that doing a bridge is super beneficial to your body? Not only for body weight strength but for overall healing? Crazy right?!? 🧘‍♀️ Strengthens/Stretches 🤸‍♀️Chest 🤸‍♀️Neck 🤸‍♀️Back 🤸‍♀️Spine 🤸‍♀️Glutes 🤸‍♀️Hamstrings 🤸‍♀️Core 🤸‍♀️Hips 🤸‍♀️Psoas 🧘‍♀️ Overall Health Benefits: ☀️Calms the brain ☀️Improves blood circulation •Improves Digestion ☀️Reduces stress ☀️Relieves back ache and headache •Reduces anxiety ☀️and so much more! I add the bridge flow into my conditioning workouts but most use it as a warm up exercise. Try it out and see what benefits you gain from it . . . . . #FitTipFriday #naturalbodybuilding #musclebuilding #squat #treatyoself #plank #strongwomen #fittip #workouttips #legday #gymtips #gymhelp #gymadvice #strength #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #hypertrophy #physio #powerlifting #weightlifting #tspinemobility #flexibledietinglifestyle #hipmobility #crossfitgirls #dailystretch #crossfit

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