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I’m just going to leave this here. Want to up the meal prep game? 🥗 Macro & micro nutrient breakdown ✅ Setting your ranges for your goals 👨‍👩‍👦‍👦 Prepping for 1 or more for a week 📝 Shopping lists 📊 Excel planning sheets and links to a number of items needed to get your prep in order for a seriously successful week! Think of all the freed up time you will have when you don’t have to worry about “What am I gonna eat right now?” Cover Photo by the Talented: @ultravolta Ebook editing by: @katie.betts.aerial https://www.thedietdoclifestyle.com/shop/24 #macros #iifym #nutrition #nutritioncoach #nutritioneducation #mealprep #mealprepmastery #dietdoclifestyle #dietplan #ebook #weightlosstransformation #weightlossjourney #fatloss #powerofshe #transformationtuesday

If you aren’t following @amymartinezvp you should. Not only did she compete in the 2017 @rebellerally she is now a sponsor of @OmadaAdventure. Rebelles: Amy is an expert nutrition coach and help you with your goals! Watch for some performance nutrition product samples that we will be gifting at our cocktail reception in Squaw Valley and know that Amy is rooting for all of teams and the Rebelle Rally. . . . #radgirls #lifeoutdoors #nutrition #nutritioncoach #wellness #cleaneating #onelifeliveit #radgirlslife #arbonne #rebelle #rebellerally #omadaadventure #glamis #suunto #optoutside #health #healthylifestyle #goals #passion #purpose #fitness #fitnessmotivation #fitspiration

#flexfriday Show off your guns and tag us in your post.

If you want a nasty little finisher for a leg day or a quad focused leg day, try this out 🤢 Set up the leg extension machine to fit your biomechanics, so that your knee sits nicely over the groove of the seat and that the back pad allows you to keep your back braced against it 👇🏻 Set the weight at a load that you world normally use in the 12-15 rep range. Do as many reps as you can with good form. By this I mean locking your hips down (you don’t want your ass jumping up out of the seat) and fully extending the leg at the top with a hard quad squeeze, whilst controlling the lowering phase 👇🏻 Say you chose 60kg, once you have done AMRAP (as many reps as possible) as that weight, drop the load by 10kg and repeat, then drop by another 10kg and repeat one final time. Then....no it’s not finished yet...peel yourself out of the leg extension😫and put your heels on two previously placed 5kg plates. Proceed to do 12-15 controlled eccentric body weight squats with no lockout at the top. This guarantees your quads will be fried😮and even body weight is tough 👇🏻 Filmed is the squats as I couldn’t get a good enough set up to film it all 🤦🏻‍♂️ #domhaighfitness #onlinecoaching #training #nutrition #nutritioncoach #accountability #personaltrainer #leedspersonaltrainer #onetoone #edgegymsleeds #fatloss #musclegain #lifestyle #health #fitness #weighttraining #resistancetraining #fitfam #ukfitfam #instafit #instadaily #legday #quads

Who would you share these vitamins with? Tag that person below in the comments! Credited to @diybites !

Yes! You can still enjoy the foods you love while counting your macros. We don’t believe in restriction, but we do encourage smart choices. . . . #fuellikeanathlete #macros #macroshred #nutrition #flexibledieting #rebelliving #healthyliving #healthychoices #nutritioncoach

Nutrition fuels your workouts🔥. . What you eat will determine your energy and performance. Your body is constantly renewing itself and recreating itself. . When you change the foods you eat and consume mostly real food your entire life will change: . Your energy levels increase. Your mindset improves. Your behavior improves. Your self control improves. Your body will literally function in a completely new way. . Give it time and even your tastebuds will change. Fruit will taste sweeter. Sugar in coffee will seem too sweet! You will crave real food more. You will recognize dehydration cues. . Get up. Hydrate. Move. . #garagegym #garagegymexperiment #garagegoals #foodheals #nutrition #health #wellness @garagegymscom @garagegymexperiment @jimmynutrition #jimmynutrition

⚠️TRUE STORY..⚠️ Recovery session today and decided on some Kettlebell ladders (up and down the ladder) 16kg - 20kg👌🏽 ➖➖➖➖➖➖➖➖➖➖➖ Heres what I got up to ✔Skipping: 2m x 3 rounds ✔KB Snatch 1m 30s per KB ✔KB Clean 1m 30s per KB ✔ X-trainer x 10m ✔Yoga flow courtesy of @laurenroseuk🙏🏽🔥🔥 Job Done! Let WEEK 9 of my BEAST program commence👌🏽 #TheWPUMethod #Fitness #Kettlebells #Kettlebellsworkout #Gym #Gymlife #Thirdspace #Itrainonline #OnlinePT #OnlineTrainer #NutritionCoach #NutritionCoaching

I understand the all-or-nothing mindset. - I understand that it may *seem* like completely eliminating certain foods or food groups from your diet is the easiest, simplest option to fat loss. We understand that it’s much easier to place blame on a certain food, than it is to blame yourself and your actions. - But you’re wrong. 🤷🏽‍♀️ - You MUST take full personal responsibility in order to be successful with losing fat, gaining muscle, or just LIVING. Each action you take is a CHOICE. It’s a truth that’s hard to swallow, but it’s the truth nonetheless. - Before blaming ANYTHING ELSE, you have to blame yourself. Watch how things change. - “I didn’t lose any weight this week. Must be because I had sugar.” - what most people do (blaming other factors). ➡️Compared to “I didn’t lose any weight this week. Must be because I am not in a calorie deficit. I didn’t track the treats I had, and those probably led to too many calories, leading to no weight loss.” (blaming self) - See how with the first mindset, you would end up just eliminating sugar completely (which is NOT why you didn’t lose weight), which would lead to you depriving yourself of many foods you enjoy, which would lead to you being more likely to overconsume those foods that you are restricting, which would lead to lack of consistency, and therefore lack of results/progress. - With the second mindset, you would see WHERE you made mistakes, and know exactly how to modify your approach to be more successful! - Being fully honest with yourself is absolutely crucial if you want to make consistent progress. Don’t cheat yourself by trying to place blame on other factors, rather than your own actions! - Shit happens. Varying levels of shit will happen. You can’t stop shit from happening, but you CAN control how you react and take action when it does. - For training programs or monthly macro consultations, click the link in my bio! ⬆️ For 1-on-1 coaching, DM or email me💌 - #nutritioncoach #iifym #flexibledieting #weightlosscoach #fatlosscoach #iifymcoach

New School of Success Podcast is live with @tony_stephan_ where he discusses how to use reframing to turn any negative situation or challenge in life, into a positive stepping stone on your path to success. Now live on #itunes and #googleplay 👊❤️😊

Yes let’s go champ 💪🏼💥💯 food on the go- focus face 🤨 #organic #gainsunit #nutritioncoach

🔥Common Habits of People who are Lean by @sam_xceedfit 🔥 . . 👉I’ve spoke before about how to get lean(er) and most importantly, how to stay in a healthy body fat range for the rest of your life. People who manage to do this have focused on and built up habits over time. They haven’t sought out quick fixes and fad diets. They’ve stuck to the basics and over time, seen great results that are easy to maintain. What do some of these look like? . . 1️⃣The staple of every meal should be protein and veggies (or fruits). These cover the basic fundamentals that everyone needs. Look at your plate. Does it contain both of these? Once it does, then you can add carbs and fats as per personal requirements . . 2️⃣I’ve talked intensively about the benefits of weight training, so I won’t repeat myself again. Aim to build up to lifting weights 3-5 times a week. The sooner it becomes part of your healthy lifestyle rather than a chore, the better chance of it staying for the long term . . 3️⃣I’m not saying you should never have a beer or a coke. Overall calories matter at the end of the day. Lean people, however, 90% of the time tend to stick with zero calorie drinks. Besides, wouldn’t you rather eat your calories? . . 4️⃣We are all human and mistakes happen, even to the leanest of us. Fact is, leaner people can accept this and just move on. No feelings of guilt, no punishment cardio, just get back to their normal routine ASAP . . ❓Any questions please comment below and feel free to share this post 😄 . . 👉 If you’re interested to hear about the system I use to help my clients get lean and maintain it, send me a DM to discuss further 💪 . . #losefat #losefatnotcurves #fatlossjourney #losinginches #bodycomposition #healthyandhappy #fitnesstips #gymnewbie #dietcoach #nutritioncoach #onlinecoaching #onlinefitnesscoach #fatlossgoals #howtoloseweight #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #leanmuscle #getlean

💥Cooking your own Food vs. Buying Food Out by @sam_xceedfit 💥 . . 👉To start, neither of these approaches are right or wrong. Like most nutrition methods, it’s all about what works best for you. I prefer cooking my own food because I’m a half decent cook (modest) and I’ve been prepping/cooking my own meals every day for almost 10 years now, so is second nature to me. It will be different for some of you . . 🍳The biggest advantage to making your own food is you can control what goes into the dish. For those of you not familiar with how the majority of restaurants work, they will often use lower quality ingredients (especially proteins as it’s expensive) and highly inflammatory oils (vegetable normally) to fry in. It keeps overall costs down . . 🥩For example, I may have an online coaching client making a steak using a grass fed, high quality piece of meat and frying it in a teaspoon of coconut oil. Lovely jubbly. Another client may be ordering a steak out and receive a corn fed, low quality steak, fried in loads of vegetable oil. Seemingly the same meal, but different effects on the body . . 🥘Whether this matters greatly will depend on your goal and if the calories of the dish change dramatically. For most of the general population it will be ok (although there’s no harm in eating higher quality foods). For those with performance/competition/low body fat goals, I would recommend cooking your own food the majority of the time . . 🥙Cooking your own food is time consuming though. This is why I help my clients who want to order out, by teaching them the ‘best’ choices to make off a menu. Often they send me the menu so I can have a look 😀 . . ❓Whatever works best for you CONSISTENTLY. Any questions please comment below and feel free to share this information 😀 . . #eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #co

If your gym had a hex (trap) bar, then I urge you to make use of this versatile and highly useful and effective piece of kit. IMO, every gym should have one 👇🏻 You can use it for multiple exercises and can make many more accessible to the general population who may have inflexibility or postural issues. For example, due to the weight being centred on the midline of the body it allows people who shouldn’t be Romanian deadlifting with a straight bar (with the weight loaded anteriorly) to do a safe an effective RDL 🤔 Why is this? Well, as previously mentioned the centre of mass is shifted from an anterior position (front) to a medial position (middle) giving you a strong base of support. This allows those that cannot master the correct form for the traditional straight bar deadlift or Romanian deadlift to perform it with form, previous injury or lack of flexibility being an issue 👇🏻 The hex is very versatile. You can do ✅ RDLs ✅ Deadlifts ✅ Farmers walks ✅ Floor presses (neutral grip) ✅ Pin presses (neutral grip) 👇🏻 The above video shows me doing the hex bar RDL as part of my lower body session today. I’m worked up to 170kg for 8 and then backed off for a set of 12@140kg. To me it feels so different to the traditional barbell RDL which is why I will be having this version in my current mesocycle alongside the traditional form 👇🏻 The same cues still apply ✅ It’s still a hip hinge-drive hips back ✅ You still need to get tight in the upper body-oranges in arms pits ✅ Ankles should be in line with the centre of the hex ✅ Control the eccentric (lowering) phase to really put those hamstrings under tension 👇🏻 The second videos shows a glute and hamstring dominant single leg press. Again it’s important to lock yourself into the seat and control the foot pad as it lowers. Really drive through the mid foot and heel to activate those glutes 👇🏻 The third video is of a glute and hamstring focused static split squat. DO NOT do this if you have balance issues! #domhaighfitness #onlinecoaching #training #nutrition #nutritioncoach #accountability #personaltrainer #leedspersonaltrainer #onetoone #edgegymsleeds #fatloss #musclegain #lifestyle #health #fitness

See you later Summer, it’s been real! You treated me real good like you always do. So grateful for the experiences I encountered this season. Excited to see what the rest of the year brings. Fall brings our vacation as well as my birthday! Plus lots of squash and flannel! What are your favorite things about the Fall?

Be strong. You got this. #nutrionist #macros #nutrition #nutritioncoach #fitness #fit #fuelyourbody

🌝 ~A smile does not always mean a person is happy. Sometimes it simple means that despite everything that person might be going through, they choose to remain positive. ~ 🌝 . . . #HappyFriday #Fri-Yah #StayPositive #Fbf #FlashBackFriday

THIS is why we started The Wellness Business Insiders Club. 🙌🏼 We are convinced that we have the BEST community in the podcast space, and we couldnt be more grateful for the support you have shown us. 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why we want to take our level of support for YOU to the next level with The Wellness Business Insider’s Club. 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one is for all you Health Coaches, Nutritionists and Fit Pros out there who want clarity, direction and an action plan for your biz. We cant wait to show you what we have in store for you with this insiders club! 🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That being said, we want to know... whats YOUR favorite topic of the podcast OR what topic do you want to see on the podcast? Comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritionist #holistichealthcoach #healthcoachinstitute #nutritioncoach #healthcoach #healthcoaching #healthandwellness #holistichealthcoach #cleanliving #eatclean #eatingpsychologycoach #wellnesscoach #lifecoach #wellnesspractioner #alternativemedicine #wellnesscoaching #fitmom #fitmommy #girlboss #bossbabes #femaleentrepreneur #mompreneur #ladyboss #womeninbusiness #girlbosslife #podcast #podcasting #wfa #workfromanywhere #businessmentor

#Repost @syattfitness with @get_repost ・・・ It’s not a matter of whether or not you’re capable. - It’s a matter of whether or not you’re willing. - Because as long as you’re willing to do what you say you want to do, you’ll always find a way to make it work. - Always. - #alwaysoptimal #sfinnercircle #syattfitness #goal #goals #goaldigger #confidence #selfconfidence #confident #selfconfident #setyourgoals #dontgiveup #dontgiveafuck #fitnesscoach #healthcoach #strengthcoach #nutritioncoach #accountabilitypost #cscs #nasm #certifiedpersonaltrainers

➸ Happy Day because it’s FRI-YAYYY 🙌🏼 What I’m grateful for today and everyday 👉🏼 1. My mom for letting me use her car❣️2. Jason for being understanding and helpful when I get frustrated and overwhelmed! And finally 3. I get my car back today after a heck of a long week without it 🙈 What are you grateful for?!

Happy Friday! . . I’m going to go hide in the gym and deadlift and pretend it’s not snowing outside again! 🤷🏼‍♀️ . . 📸: @megandawn.photos

ğŸŽ‰ FULL-BODY FRIDAY!! ğŸŽ‰ . I’ve had requests from a few clients to provide workouts they can do anywhere with no equipment at all! . Since I’m sure they aren’t the only ones with busy fall weekends and exciting travels going on, I figured why not share some workout ideas with the rest of you?! . 👆🏼 Above you’ll see the makings of a full-body circuit workout utilizing just your body weight and some gliders made out of whatever gliding material you can find around the house! (Paper plates, manilla office folders, pieces of wax paper...) . 1️⃣ Lying hamstring curls 2️⃣ Glider push-ups with forward reach (shown both standard and modified) 3️⃣ Knee-slapper jumps 4️⃣ Glider side lunges 5️⃣ Gorilla burpees . If you want to know what exactly to do with these 5 moves, head to the blog for the full workout!! 👉🏼 www.musclebymaria.com 👈🏼 . . AAANNDDD if you want to experience a full-body, bodyweight workout, then make sure you sign up for my workout at @athleta on Sunday- spots are almost filled!! . Registration link in my bio! . . . #musclebymaria #mbm #athleta #athletaphilly #powerofshe #athletafitpro #phillytrainer #friday #friyay #tgifflex #flexfriday #legday #armday #athomeworkout #phillyfitness #phillyfit #onlinecoach #newblogpost #phillyblogger #nutritioncoach #philly #freeworkout #bootcamp #fullbodyworkout #phillyphilly #trainforher

Surround yourself with people who support you inspire you & push you to do better 🙏✨ @healthcoach_hayles . . . . . . #healthierandhappier #fitnesstrainers #nutritioncoach #healthcoachlife #fun #friends #travel #world #freedom #hillsprints

Start your weekend off with a killer workout and get in this Running Circuit Workout! If you are like me and gets bored with just running, add in some exercises to break it up like in this workout! . . Get the workout here: http://www.kissbybrooke.com/2018/09/21/running-circuit-workout/ . . #workout #fridayfitness #fitfriday #fitnessfriday #fitlife #fitforlife #healthcoach #nutritioncoach #tgif #iamspartan #spartanintraining #3weekspostpartum #healthylife #healthylifestyle #mylifestlye #kiss #keepitsimplesilly

Follow @nourrirbysrishti for health and fitness updates. Here is Health Coach & Nutrition Educator Srishti Vasandanis fitness tip of the day! #TipOfTheDay #India #healtcoach #nutrition #nutritioncoach #healthyfood #dietplan #dietfood #fitnesstips #fitnessmotivation #Follow #Like

⚠ HIGHER TEMPS COULD BE AN AWESOME ADDITION! - In addition to any health benefits, sitting in a sauna gives you 20-30 minutes where you have to put down your phone and chill... when is the last time you did that?? 🔸No Kids 🔸No Phone 🔸No Email 🔸No Social Media Yes, there are other potential benefits but getting rid of those stressors for a while are necessary. You and I are WAAAAAY over exposed to them. - So other than disconnecting, what are some potential upsides of heat exposure? 🔹Can help with Inflammation 🔹Improved Circulation 🔹Assist in Detoxification Even if you dont care about inflammation, sweating is one of the biggest ways you get rid of toxic substances like heavy metals. Remember being around your college buddy at the gym after a night of heavy drinking and you can smell the tequila coming out of his pores?? Its something like that. - ❌NOTE: YOU DO NOT SWEAT OUT FAT! - Now what are the downsides of the infared sauna? 🔹It may not do anything.. 🔹You have to pay for it (gym membership, etc.) If you live in a state like Texas...why not just go outside, right? Well for one thing there are fewer BUGS in the Sauna so in my book that immediately makes it win. - Either way, getting out of the house and taking 30 minutes to AWAY from electronics isnt a good idea. I suck at doing that so hopefully youre better than I am. 😆 Have an Awesome Friday!! 🤘 #health #wellness #instafit #detox #sweat #recovery #heat #mindfulness #nutritioncoach

And “just like that,” on a cold and rainy Thursday, [this] happened. 👊🏻🥓🥑🍪🍷 Up next?! Helping others with nutrition. Making their lives healthier, easier and better. ❤️Physical trainer certification. Keep learning. 😉 @precisionnutrition #certifiednutritioncoach #nutritioncoach #balancedlife #accomplished #lifelonglearner #happy #grateful #helpingothers

Still eating on the bread we bought for Hurricane Florence 🍽️⠀ -⠀ Its not that we never eat bread, but its just not something we eat often. Bread is not a red light 🚦 food for us, so its something were able to moderate and fit into a plan. Weve done some meal planning adjustments to make sure it doesnt all go to waste and we can freeze what we plan to save for later.⠀ -⠀ This morning we decided to do #FrenchToastFriday (because alliteration).⠀ -⠀ Sometimes red light foods do make their way into our house. Remember, no food is bad, but these are the foods that are difficult to moderate and overindulgence can be a slippery slope. When this happens, some find it difficult to throw food away. If youre looking for some other alternatives to trashing food - check out the post, Help! I Cant Throw Food Away! - which Ive linked in the profile.⠀ -⠀ My personal favorite is to give the food to our bulking friend, @magicliontyree 😉⠀ -⠀ -⠀ -⠀ -⠀ -⠀ #frenchtoast #redlightfoods #triggerfoods #diet #nutrition #healthyeating #intuitiveeating #precisionnutrition #nutritioncoach #weightloss #weightlosstips #nutritiontips #weightloss #healthytips #selfimprovement #dailyhabits #healthylife #healthyliving #nobaddays #nutritioncoaching #weightlosscoaching #icoachwomen #womenshealth #wellnesscoach #betterthanyesterday #roanoke #roanokeva #roanokevalley #virginia

This is a big issue in todays society. People are putting labels on foods as either good or bad, without subjectively thinking about the nutritious quality (ie calorie intake vs nutrient content) because the food is seen as “healthy”. Way too often do I see people eat more food than necessary because they assume it is “healthy” because xyz eat lots of it and doesn’t gain any weight. Rather than knowing that they themselves are in fact over-consuming unnecessary calorie content. . While the avocado toast contains more nutrients in general to the Nutella toast, they are very similar in terms of calorific content. . Calories IN vs Calories OUT seems to be the new thing and everyone claims its as simple as that. However, there are so many factors involved in genetics, weight, permeability of foods, microbiome, etc that play a part in the calorie range and the consumption of these foods. . Therefore before self diagnosing yourself with the inability to lose weight, check the food groups that you are eating, the portions, the picking in between making meals. This all adds up. . No food should be labelled as “healthy” or “unhealthy” for that matter. Food is food. People should have a good relationship with food and not be scared to have a Nutella toast in this example because everyone else is eating avocados. As long as you are aware of your goals, the food you are eating can be in line with this, even if it includes the odd Nutella toast. #nutrition #avocadotoast #nutritionist #nutella

“How Multitasking Hurts Your Brain (and Your Effectiveness at Work)” was the title of a great Forbes article back in 2013. So often we try to multitask and do too many things at once…. where in reality, we’re decreasing our productivity and making our stress levels even worse. One thing that can really help is to take all email and Facebook notifications (sounds) off your phone. If you’ve got them buzzing and dinging all day, no matter what you’re in the middle of doing, they will distract you and demand your attention. Are you up for that!? . . . . #nutritioncoach #precisionnutrition #diets #dieting #healthy #healthyhabits #wellness #nutrition #dietplan #diet #dietfood #habits #dietcoach #fitfam #results #fitsporation #fitspiration #cleaneating #multitasking #ditchthephone #destress

Reason #3742 why I lift . . So I can put this guy on my shoulders for as long as I possibly can . . Good thing he only weight 30lbs so we have a while to go 😄💕

Do you remember your first time at the gym?🤔🤔🤔 What mistakes did you make in that day?😅 What went wrong?🙈🙈 I will tell me about my first gym experience later, and today I wanna talk about 10 major mistakes that beginners make at the gym: ❌Lifting too much. Picking the proper weights is very important skill. By starting with the smallest one you can catch an exercise technique and increase it slowly. You don’t want to make your first day at the gym your last one. ❌Not lifting at all. Avoiding resistance training isn’t a good idea either. You want to train strength and power of your body. ❌Having a thought in the mind that everyone is looking at you. Believe me! Nobody cares. Humans are very selfish creatures. Everybody at the gym look only at themselves. ❌Avoiding machines and using only cardio. I understand that gym machines could look very scary and confusing. But they all have a pretty simple using mechanism. Just spend couple minutes and look at the pictures on it. ❌Not drinking water during workout. Dehydration wouldn’t make you a happier person. So, make sure you drink enough during your workout. ❌Weight yourself before and after workout 🙈 I understand that you are serious in your decision to lose weight till summer season. But losing weight is a time consuming process. You are not gonna see any changes on the weight ( except maybe difference in water % in your body). ❌Working out on full or empty stomach. Just remember that for a better results you always want to eat 1-2 hours before your gym workout. Something small and high in carbohydrates. ❌Not asking for help. If you don’t know something do not hesitate to ask for a help or assistance. You would be surprise how many people would be happy to help you. ❌Train same muscle group without 24-48 hours break in between. Train different group of muscles everyday. Remember, your muscles are growing and getting stronger only after the training ( 24-48 hours), not during it. ❌Repeating your old program all the time. Change your training program every 2-3 months for a better results. Your muscles are adapting to the exercise routine. “+” if it was interesting

Programs now open to the public! Runners group- free! Yoga- 10$ a session or 10 pack/90! . . . . . #soulift #fitness #beaverpa #yoga #running #runningmotivation #gym #gymfam #namaste #personaltraining #personaltrainer #wellness #nutrition #nutritioncoach #precisionnutrition

LET’S TALK ABOUT ALCOHOL⠀ .⠀ ğ“ğ¡ğžğ«ğž 𝐢𝐬 ğğŽğ“ğ‡ğˆğğ† 𝐰𝐫𝐨𝐧𝐠 𝐰𝐢𝐭𝐡 𝐞𝐧𝐣𝐨𝐲𝐢𝐧𝐠 𝐚 𝐝𝐫𝐢𝐧𝐤 𝐨𝐫 𝐭𝐰𝐨! 𝐁𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐨𝐟 𝐭𝐡𝐞 𝐚𝐦𝐨𝐮𝐧𝐭 𝐲𝐨𝐮 ğœğ¨ğ§ğ¬ğ®ğ¦ğž 𝐚𝐧𝐝 𝐭𝐡𝐞 ğœğšğ¥ğ¨ğ«ğ¢ğžğ¬!⠀ .⠀ FUN FACT. I DON’T DRINK. I will have a shot of Baileys at Christmas but that is it!⠀ .⠀ My point is that alcohol does contain calories but you don’t need to banish alcohol (or chocolate) when you are trying to lose weight. You just need to be mindful, like you would be with your food.⠀ .⠀ Let me help you navigate your alcohol!⠀ (Average calories)⠀ .⠀ 1 oz vodka: 64-80cals ⠀ 1.5 oz Vodka soda: 96-100 cals⠀ 5 oz glass red or white wine: 110-120 cals⠀ 1 -355ml can beer: 100-150 cals⠀ 1.5 oz rye: 98-100 cals ⠀ 1.5 oz rum: 97-100 cals ⠀ Add coke: 4.5 oz : 55 cals ⠀ 1 shot of baileys: 147 cals⠀ Smirnoff can: 180 cals⠀ Mudslide: 285 cals⠀ Vodka paralyzer: 293 cals ⠀ .⠀ If you want to reduce calories consider what you add to the shot. Vodka soda is only 96 cals but add OJ and you can be adding 60-70 extra cals.⠀ .⠀ Switching to a diet soda can save you 50 cals per drink. It also matters about how big the glass is. Maybe you have a shot but like more pop, that will increase the cals. If you prefer a double then double the hard liquor cals.⠀ .⠀ How do you navigate food & alcohol? Have a game plan. Decide on what you want to eat & how much. Decide how much alcohol, stick to it. ⠀ .⠀ 𝐄𝐚𝐭 ğ›ğžğŸğ¨ğ«ğž 𝐚𝐧𝐝 ğ¡ğ¨ğ©ğžğŸğ®ğ¥ğ¥ğ², 𝐲𝐨𝐮 ğ«ğžğğ®ğœğž 𝐭𝐡𝐞 ğœğ¡ğšğ§ğœğžğ¬ 𝐨𝐟 𝐃𝐑𝐔𝐍𝐊𝐄𝐍 𝐌𝐔𝐍𝐂𝐇𝐈𝐄𝐒. 𝐌𝐲 ğ›ğžğ¬ğ­ 𝐬𝐮𝐠𝐠𝐞𝐬𝐭𝐢𝐨𝐧, 𝐝𝐫𝐢𝐧𝐤 𝐬𝐥𝐨𝐰, ğšğ¥ğ­ğžğ«ğ§ğšğ­ğž ğ›ğžğ­ğ°ğžğžğ§ 𝐚𝐥𝐜𝐨𝐡𝐨𝐥 𝐚𝐧𝐝 𝐧𝐨𝐧-𝐚𝐥𝐜𝐨𝐡𝐨𝐥𝐢𝐜 ğ›ğžğ¯ğžğ«ğšğ ğžğ¬. 𝐓𝐡𝐢𝐬 𝐦𝐚𝐲 𝐡𝐞𝐥𝐩 𝐰𝐢𝐭𝐡 𝐡𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐥𝐢𝐦𝐢𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 ğ¡ğšğ§ğ ğ¨ğ¯ğžğ«.⠀ .⠀ It’s Friday so go out and enjoy a drink or two! Be mindful! ⠀ .⠀ What’s your favorite drink?⠀ .⠀ #coachb #coachBtips #motivateandbfit #factfriday #alcohol #iifym #flexiblenutrition #diettips #weightlosscoach #nutritioncoach #nutritionexpert #nutrition #yegnutrition #yycnutritioncoach #crossfitnutrition #bodybuildingnutrition #flexiblenutritioncoach #onlinenutritioncoach #alcoholcanfity

5 easy steps to have a healthier lifestyle — 1) Daily Activity 2) Drink More Water 3) Eat Fruits and Vegetables as snacks 4) Sleep 5) Less Stress — #nutrition #nutritionist #nutritioncoach #sleep #stress #stressed #stressedout #motivation #healthyfood #healthylifestyle #healthylifestyle #activity #fitlifestyle #fitnesslifestyle #consistency #fitfam #fitfam #workouts #water #staythirstymyfriends #snacks #fruitsalad #fruit #vegetables #8hours #outside #talk #speak #speakers #workoutmotivation

🔥20 GRAMS OF PROTEIN🔥 - . . Protein is one of the most important things out can have on point for muscle growth and muscle sustainability. Sure, strength training can help maintain and even stimulate protein synthesis, but only when protein is present from food intake. Without it, the system becomes catabolic.(Tipton, Wolfe et al 2001) - I think one of the biggest errors in the diets of people trying to lose fat or gain muscle is the overall protein intake. Taking in the proper amount can be tough if you have no clue how many grams certain foods have. - You will not notice immediate results by eating the proper amount of protein. You need to be consistent at it. - Will you always get the perfect amount? No. Does it matter that much? Over a long time, yes. - Go grab some protein tonight and pack some for tomorrow it’s time to start eating more! ___________________ Tag a friend that needs to see this! __________________ As always, let me know if you have any questions at all! 😁🤓 ___________________ #nutritionculture #fitgagementz #howtoloseweight #nutritionadvice #nutritioncoach #nutritionhelp #fitnesshelp #fitnessadvice #fitnessfoods #fitnessfoodie #fitnessmyths #proteinoptions #proteinpancakes #proteinpowder #proteinfoods #eggprotein #meatprotein #gymtips #gainmuscle #musclebuilding #muscles #fatlosshelp #fatloss ___________________ Creds to: @chaddriscoll

Lorraine made a healthy snack to fuel up between classes! 🥕 Directions: • Put hummus into the bottom of a mason jar • Stick carrots, celery, snap peas, sliced pepper (or whatever other veggies youd prefer) into the jar • Cover and toss into your bag for whenever those cravings hit! ___ Easy-peasy and convenient way to snack healthily!

Anything for the GAINS 💪🏽😝 . . What would you do to get to the gym? . . Long story short, it never rains here and this week it poured 🌧 . . The streets flooded and here I am splashing thru the water to get to the gym ğŸ˜Ž . . #gymmotivation #doitforthegains #nutrition #girlswholift #fitlife #nutritioncoach #fuelyourhustle #thenutritionniche

Want to upgrade your nutrition? #Repost @wholeshiftwellness with @get_repost ・・・ The next session of the Nutrition Q&A at @hotyogawimbledon is this Saturday at 1-2.30pm. Only 10 spots and £10 to attend! Who’s coming? Simply type yes in the comment box to reserve your spot! Looking forward to see you all there ğŸ’ªğŸ¾ğŸŒ±ğŸŽ‰ . . #maketheshift #wholeshift #wellness #nutrition #nutritioncoach #plantbasescoach #plantpowered #eatplants #vegansofig #wellnesscoach #eattolive #foodismedicine #bethebestyou #healthyfood #eatwell

Are your mornings hectic and you don’t have time for breakfast? We have solution for you -> brainfood MAKE U HAPPY! 🍃🥤 This superfood gives you all important nutrients that body needs in the morning + increases your L-Tryptohan level 7times! 💚www.for-long-life.com💚 • • • #brainfood #superfood #superfoodsmoothie #breakfast #breakfastideas #donthavetimeforbreakfast #LTryptophan #serotonin #melatonin #greendrink #mixit #shakeit #boysofinstagram #ForLongLife #vegan #veganbreakfast #vegancommunity #MakeUHappy #glutenfree #glutenfreevegan #sugarfree #nongmo #organic #nutrition #nutritioncoach

Programmare i miei obiettivi mi ha portato ad avere successo nel mondo del lavoro e successo nel cambiamento di vita degli altri.🔝 Il sistema di business online che ho attuato ha cambiato la mia vita e può cambiare anche la tua cosa aspetti contattami in DM📲

Yesterday’s class with @steve_skboxing was absolute fire! 🔥 🔥 🔥 👉🏼Join the Skills & Drills Class / Thursdays at 7pm!

The weekend is finally here 🙌🏻🙌🏻 Edward is ready to wind down from his stressful week with a nice glass of wine. :: How do you fit alcohol in the picture? :: Unfortunately alcohol hinders a lot of progress in a diet. It affects your sleep, hunger, cravings, immune system, and recovery. It also decreases muscle synthesis... meaning fewer gains. :: If you’re in a diet phase, every calorie and macro counts. If you can eliminate alcohol during your diet phase, GREAT. If not, limit your alcohol consumption to maybe once a month. If that’s a non-negotiable for you, try to limit yourself to 1-2 days with a maximum of three drinks in a sitting. :: If you’re not in a diet phase and just maintaining where you’re at, this is where we can be more flexible. If you can still reduce the number of days to 1-2, you’re better off. :: On days you want a cold beverage, make sure to eat a breakfast AND a lunch full of protein and veggies with a few added carbs and healthy fats—think omelettes, scrambles, bada** bowls. This will keep you nourished, full, and ready to seize the weekend!

I am loving these chocolate muffins made with pumpkin purée!! They are moist and so chocolatey...simple and a healthier alternative! They do not taste like pumpkin. Use your favourite cake mix, 1 can of pumpkin purée, chocolate chips (optional) and bake at 350 for 35 min. No eggs and no oil. These are large and could easily be made into mini muffins. Macros are cals 184 P 3 F 2.9 C 37.8 #healthyalternatives #pumpkinchocolatemuffins #nutritioncoach #sustainableeating #fathacks #smallchangesbigresults #macrosinc

🍤 Shrimp are basically a superfood! They are extremely underrated. These delicacies are loaded with Protein (about 29 grams per 100) and cover many of your micronutritional needs for the day. Tag someone who needs to eat some more shrimp!!!

Who’s excited for FRIDAY!?!? . . I have some fun announcements to make! 1) Join me and the @the_bodyshoppe team on September 29th for some fitness fun with @bumble! 2) I joined the online nutrition coaching team with @danablack_cvn 3) I’ve been booking more work as a model, and I LOVE every minute of it! 4) I joined the @f45_largo team and we will be opening soon!! . Thanks for following my journey! It’s only getting better from here! Keep a look out for more info coming your way! . #fitness #workout #nutrition #personaltrainer

You know what’s really, powerfully sexy? ❣️ A sense of humor ❣️ A taste for adventure ❣️ A healthy glow ❣️ Openness ❣️ Depth ❣️ Confidence ❣️ Intelligence ❣️ Humility ❣️ Appetite ❣️ Intuition ❣️ Ambition ❣️ Presence • I’d choose the above over abs any day. • #flashbackfriday Happy Homecoming my fellow Boilermakers! Can’t wait to spend the day with y’all! • Comment👇🏻 where my fellow Boilers at🙋🏼‍♀️ Who’s heading to West Lala tomorrow? 🌻🖤 🚂 #boilerup • @purduealumni @lifeatpurdue @purduedgs @purduegreeks

⠀ ⠀ GRAB AND GO SNACK - VEGGIES AND DIP ⠀ Option 1: 1 medium carrot (unpeeled - for extra fibre) + 3 medium celery stalks with 2 tablespoons low fat cottage cheese ⠀ Option 2: 1 medium carrot (unpeeled - for extra fibre) + 3 medium celery stalks with 2 tablespoons SSS foods hommus ⠀ Veggies are honestly the best snack to grab and go, especially with something to dip them into! ⠀ For something to dip into, I love using cottage cheese, ricotta, or cream cheese! ⠀ Pre-made tzatziki and hommus are also great options! Adding some salsa to the hommus is something I’ve been enjoy too! Peanut butter is another popular option to dip into! I rather a handful of nuts so I often passed on that option! 🤷🏻‍♀️ ⠀ ⠀ Don’t limit yourself to carrot and celery! Try red/yellow or green capsicum, cucumber, green beans or even zucchini to add some variety 🌈 Credit @thesavvydietitian✨ ••• What’s your favourite combo? ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ #healthysnacksonthego #eatforhealth #healthytips #mealprepideas #weightlossjourney #weightlossideas #fatloss #highprotein #mealprepdaily #healthychoice #nutritionfacts #lowcarblifestyle #weightlossjourney #dietitian #portioncontrol #eatsmart #calories #nutrientdense #healthysnacking #highproteinlowcarb #whole30recipes #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthysnacking #weightlosstips #nutritioncoach

Spinach Chickpea Masala Now that the weather is cooling off its soon time for curries, soups & stews! INGREDIENTS: 1 Medium onion, chopped 2 Cloves of garlic, minced 1 inch piece of ginger, grated 1 TBSP of oil (olive, coconut or avocado) 1 TBSP of garam masala 2 TSP of ground cumin 2 TSP of ground coriander 2 TSP of paprika 1 TSP of turmeric ½ TSP of cayenne pepper 2 15 ounce cans of chickpeas, drained & rinsed 6 Ounces of tomato paste 2 15 Ounces of full fat coconut milk 10 Ounces of frozen spinach, chopped & defrosted *You can also use fresh spinach if you prefer. *IF YOU DISLIKE COCONUT... Replace on for the cans of coconut milk with 2 cups of vegetable broth. The curry will not be as thick, but still delicious! INSTRUCTIONS: •In a large skillet or medium pot add oil with onion, garlic and ginger. Sauté under a medium heat for about 6 minutes, or until the onions are translucent. •Add spices. Sauté until fragrant, about 30 seconds. •Add coconut milk (and vegetable broth if you choose that option), chickpeas, tomato paste & spinach. Stir so tomato paste breaks down & combines with curry. •Let lightly simmer for about 15 minutes, stirring occasionally. •Serve with jasmine rise and/or naan! Follow me for more recipes & fit tips! * * * #ChefNeenz #veganrecipe #vegetarianrecipe #eatclean #cleaneating #indianfood #eatrealfood #HealthyLifestyle #healthychoices #healthyrecipe #recipe #nycfitness #nutritioncoach #meatless #instafood #instagood #foodporn #cooking #fitchef #eatwell #vegan #veganeats #Vegetarian #foodgram #curry #dowhatyoulove #lunch #dinner #easyrecipe

Uz odpocitavame zitrejsi hamburger🍔🍟😉 #fitness #personaltrainer #gym #workout #cheatday #osobnitrener #nutritioncoach #vyzivovyporadce #instadaily #likeforlikes

@artofhustle_yc Nothing more important than self love, once you start treating yourself right, and love the inside of you, more important than the things you see.. the universe will take care of you.. don’t die over health issues, and your car still be on top notch shape because you took care of it.. which one is more important to you.. the vehicle you drive or the vehicle that has to drive it? Look in the mirror and face yourself.. if you die over what you can control, you basically committed suicide.. health issues don’t run I. Your family, bad habits do.. “break the cycle” fitness #fitnessmodel #fitnessjourney #fitnessmotivation #vegan #plantbased #health #nutrition #nutritioncoach #boxing #boxingtraining #boxingworkout #fights #hands #punchingbag #bodybuilding #shredded #indigenous #alphashred #mikerashid

Is your focus in the wrong place when it comes to nutrition?👀 ⬇️⬇️⬇️ We often get hung up on things that are relatively low in the chain of importance. Focusing on relatively insignificant details can get in the way of the most simple, yet most impactful changes. Its not to say that these things will never be important, just not right now. ⬇️⬇️⬇️ Ever found yourself looking for fat loss supplements and shakes or worrying about when you should or shouldnt eat, all before youve really got a grasp on portion control and optimising your nutrition? ⚖🍏🍌🥗🍗 ⬇️⬇️⬇️ Its no thanks to clever marketing that so many people end up in this position, turning to supplements or fad diets for quick fixes over healthy sustained nutrition that leads to ample benefits beyond just weight loss⏳⏱ ⬇️⬇️⬇️ If by now you dont understand that calories in vs. calories out is the most important thing, its time to come out of that 🐚 youve been hiding in. ⬇️⬇️⬇️ What are you finding most challenging when it comes to nailing your nutrition? • • • • #nutritioncoach #infographic #nutrition #dieting #dietcoach #healthynutrition #healthtips #healthyweightloss #eatsmart #nutritionblogger #fatloss #fatlossjourney #weightlossprogress #weightlossmotivation #fatlosshelp #weightlosshelp #journeytofit #journeytohealth #healthylifestyle #fitnesscoach #fitnesstips #fitnessblog #fitspo #fitspiration #fitfluential #fitstagram #progressnotperfection #healthtips #healthychoices #getresults

Flexible dieting really is what it says on the tin...Flexible ⬇️⬇️⬇️ The idea is that you can manipulate your calorie intake across the week to suit your lifestyle and enjoy the foods you want to 🍫🍦🍕🍔 ⬇️⬇️⬇️ Take your daily calorie allowance and ✖it by 7. Now you have your weekly allowance 📊 ⬇️⬇️⬇️ Your aim is to meet your weekly calorie allowance. Thats where the strategy allows you to be flexible. If you know youre going out for food and drinks with friends at the weekend, the likelihood is that those days are going to be more expensive in terms of calories. Therefore we need to have cheaper days elsewhere. ⬇️⬇️⬇️ Forward planning: what would you do if you were going to buy a new car? 🚗 Youd save up some money over the time leading up to the day you decide buy 💷💷💷 (for you smart arses out there, no, you cant take credit 😂) Now youre able to afford the car without going into debt. Its the same with calories. If you know youre going to have an indulgent weekend, hold some calories back at the start of the week so that you have more to spend when you want to. ⬇️⬇️⬇️ With that said, it doesnt mean you can just go hell for leather all weekend because youve got some extra calories in your piggy bank 🐖🏦 If youre having a couple of bigger meals on a given day, skipping breakfast or snacks can help save calories, so you can worry less when youre out! 🍽🕺🍻💃 Lets face it, no one likes to be the picky one in the group! ⬇️⬇️⬇️ Comment your thoughts and questions below 😁 • • • • • #infographic #fitnesstips #nutritioncoach #lifestylecoach #fitnesscoach #fitfluential #dietplan #diettips #nutritiontips #foodblog #foodblogger #fitnessblogger #fitnessblog #fitnessadvice #fatlosshelp #weightlossmotivation #weightlossprogress #weightmanagement #fatlosstips #fatlossjourney #fooddiary #foodplan #fitspo #fitspiration #fitstagram #getfit #flexibledieting #iifym #dieting #healthydiet

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