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  • 🤙🏽Click the link in the bio to learn how to lose fat in 5 simple steps
.
Breakfast by @maxnottfit
.
🍳 There's a huge difference between healthiness in terms of micronutrients and healthy in terms of something being weight-loss friendly...
•
🥓 Unfortunately, a classic go-to breakfast for many, as shown on the left, is neither one 😳
•
🥞 When opting for an overall "healthy" breakfast, I'd advise the following👇🏼:
•
🔑 Include some foods high in vitamins & minerals
•
🔑 Have a main source of protein
•
🔑 Try not to go overboard on carbs/fats, but whether or not you do, be sure to factor them into your macros for the day
•
🔑 Aim for the carbs you DO eat to be complex instead of simple (white bread over wheat, for example)
•
👉🏼 No need to comment if you don't eat breakfast 😂 That's fine. At the end of the day, if your goal is weight loss, be in a calorie deficit, if your goal is weight gain, be in a surplus, and either way, get the bulk of your calories from nutrient-dense sources 🍓✌🏼
.
  • 🤙🏽Click the link in the bio to learn how to lose fat in 5 simple steps
    .
    Breakfast by @maxnottfit
    .
    🍳 There's a huge difference between healthiness in terms of micronutrients and healthy in terms of something being weight-loss friendly...
•
🥓 Unfortunately, a classic go-to breakfast for many, as shown on the left, is neither one 😳
•
🥞 When opting for an overall "healthy" breakfast, I'd advise the following👇🏼:
•
🔑 Include some foods high in vitamins & minerals
•
🔑 Have a main source of protein
•
🔑 Try not to go overboard on carbs/fats, but whether or not you do, be sure to factor them into your macros for the day
•
🔑 Aim for the carbs you DO eat to be complex instead of simple (white bread over wheat, for example)
•
👉🏼 No need to comment if you don't eat breakfast 😂 That's fine. At the end of the day, if your goal is weight loss, be in a calorie deficit, if your goal is weight gain, be in a surplus, and either way, get the bulk of your calories from nutrient-dense sources 🍓✌🏼
    .
  • 3,061 59 18 April, 2019
  • {NEW} Chipotle Chicken Lettuce Wraps + Cilantro Lime Sauce 🥬🥑🍋🤤🤤 by @cleanfoodcrush
. 
THESE. ARE. EVERYTHING. Worth changing plans for. Worth inviting company over. Worth staying in to cook.

Worth running out to grab the ingredients right now. Worth a permanent place in your Taco Tuesday plans.

This Cilantro Lime Sauce is SO fantastic! Tangy, creamy & a tad bit sour. PERFECT on the chipotle chicken!

Makes about 4 servings 
1 lb. boneless skinless chicken breasts, cut into bite sized pieces

fresh leaves of romaine, or butter lettuce

1 large avocado, diced

1/2 red onion, finely diced

2 Roma tomatoes, diced

2 Tbsps avocado oil, OR olive oil

1 Tbsp chipotle seasoning

1 tsp smoked paprika

sea salt and freshly ground black pepper, to taste

Cilantro Lime Sauce:

1 cup Greek yogurt

a large handful of fresh cilantro leaves

2 Tbsps fresh lime juice

1/4 tsp ground cumin

1 fresh garlic clove, minced

pinch of sea salt

Instructions

In a ziploc bag, or large glass bowl combine chicken with oil, chipotle seasoning, paprika, sea salt, and pepper. Toss to coat well, seal or cover then refrigerate for at least 1 hour, up to 6 hours.

Once your chicken is marinated, place all the ingredients of the cilantro lime sauce into a blender, or food processor and pulse until smooth.

Transfer to a jar and refrigerate until ready to use.

Heat a large skillet over medium-high heat. Add chicken and cook, until nicely browned and cooked through, about 8 minutes. Allow to cool on a plate.

To assemble the wraps, add chicken and chopped veggies onto the lettuce leaves as shown and drizzle with cilantro lime sauce as shown. Enjoy!
  • {NEW} Chipotle Chicken Lettuce Wraps + Cilantro Lime Sauce 🥬🥑🍋🤤🤤 by @cleanfoodcrush
    .
    THESE. ARE. EVERYTHING. Worth changing plans for. Worth inviting company over. Worth staying in to cook.

    Worth running out to grab the ingredients right now. Worth a permanent place in your Taco Tuesday plans.

    This Cilantro Lime Sauce is SO fantastic! Tangy, creamy & a tad bit sour. PERFECT on the chipotle chicken!

    Makes about 4 servings
    1 lb. boneless skinless chicken breasts, cut into bite sized pieces

    fresh leaves of romaine, or butter lettuce

    1 large avocado, diced

    1/2 red onion, finely diced

    2 Roma tomatoes, diced

    2 Tbsps avocado oil, OR olive oil

    1 Tbsp chipotle seasoning

    1 tsp smoked paprika

    sea salt and freshly ground black pepper, to taste

    Cilantro Lime Sauce:

    1 cup Greek yogurt

    a large handful of fresh cilantro leaves

    2 Tbsps fresh lime juice

    1/4 tsp ground cumin

    1 fresh garlic clove, minced

    pinch of sea salt

    Instructions

    In a ziploc bag, or large glass bowl combine chicken with oil, chipotle seasoning, paprika, sea salt, and pepper. Toss to coat well, seal or cover then refrigerate for at least 1 hour, up to 6 hours.

    Once your chicken is marinated, place all the ingredients of the cilantro lime sauce into a blender, or food processor and pulse until smooth.

    Transfer to a jar and refrigerate until ready to use.

    Heat a large skillet over medium-high heat. Add chicken and cook, until nicely browned and cooked through, about 8 minutes. Allow to cool on a plate.

    To assemble the wraps, add chicken and chopped veggies onto the lettuce leaves as shown and drizzle with cilantro lime sauce as shown. Enjoy!
  • 3,138 40 18 April, 2019
  • My kind of BYOB - build your own BREAKFAST ✨ As I don’t track my calories or macros I try to make sure I’m having a balanced meal as often as I can which means including protein, carbs, fats, and micronutrients from veggies or fruit 💡 Here are the steps to achieve my favourite simple breakfast // #charlottteeats
⠀
⠀
1. Carbs - slow burning oats help keep me satiated throughout the morning
2. Protein powder for an extra kick of protein
3. Micronutrients - fruits which are high in potassium, fibre, and vitamins
4. Fats - a teaspoon of pb to mix into my oats for some healthy fats
  • My kind of BYOB - build your own BREAKFAST ✨ As I don’t track my calories or macros I try to make sure I’m having a balanced meal as often as I can which means including protein, carbs, fats, and micronutrients from veggies or fruit 💡 Here are the steps to achieve my favourite simple breakfast // #charlottteeats


    1. Carbs - slow burning oats help keep me satiated throughout the morning
    2. Protein powder for an extra kick of protein
    3. Micronutrients - fruits which are high in potassium, fibre, and vitamins
    4. Fats - a teaspoon of pb to mix into my oats for some healthy fats
  • 533 11 2 hours ago
  • Foods That Can Fight Sugar Cravings
-
🍏Fruit. Fruit contains sugar, along with lots of healthy nutrients and plant compounds.
-
🍇Berries. Berries taste sweet, but they are high in fiber and low in sugar. Regularly eating berries may also help reduce your risk of heart disease and diabetes.
-
🍫Dark Chocolate. Swap regular chocolate out for a few squares of dark chocolate, which contains less sugar and higher levels of healthy polyphenols.
-
🍘Chia Seeds. Chia seeds are high in soluble fiber, which could help you feel fuller for longer and curb your sugar cravings.
-
🍬Sugar-Free Chewing Gum or Mints. Chewing sugar-free gum can provide you with a sweet taste that may help curb your cravings and control your food intake.
-
🍪Legumes. Legumes like lentils, beans and chickpeas are good sources of protein and fiber. Including them in your diet could help curb hunger, leaving you less likely to get a craving.
-
🥛Yogurt. Yogurt is a high-protein snack that could help you control your appetite and cravings.
-
🌰Dates. Dates are very sweet, so they can fix your craving for sugar while providing you other beneficial nutrients too.
-
🍠Sweet Potatoes. Sweet potatoes can provide you with a sweet taste and may help keep you feeling full so you won’t experience sugar cravings later in the day.
-
🥓Meat, Poultry and Fish. Good sources of protein like meat, poultry and fish may help keep you full and prevent cravings for sweets.
-
🍅Prunes. Prunes are sweet, nutritious and high in fiber, so they can be a healthy food for satisfying cravings for sweets.
-
🍳Eggs. Eggs can be a good choice, especially for breakfast. They’ll keep you feeling fuller for longer and reduce the chance of sugar cravings throughout the day.
-
🥘Fermented Foods. Fermented foods can contribute to maintaining a healthy gut, which could influence your appetite and food intake
-
🥗Vegetables. Adding more vegetables to your meals could help fill you up .
.
. - . 📸 @phetfit 🔎 @caloriesfd
_______________________

#cleanfood#nutrition#junkfood#food#protein#organicfood#instahealth#iifym#fastfood#calories#meat#salmon#avocadotoast#banana#eat#yogurt#lunch#potato#vegans#healthyfats#half#breakfast#gym#weightloss
  • Foods That Can Fight Sugar Cravings
    -
    🍏Fruit. Fruit contains sugar, along with lots of healthy nutrients and plant compounds.
    -
    🍇Berries. Berries taste sweet, but they are high in fiber and low in sugar. Regularly eating berries may also help reduce your risk of heart disease and diabetes.
    -
    🍫Dark Chocolate. Swap regular chocolate out for a few squares of dark chocolate, which contains less sugar and higher levels of healthy polyphenols.
    -
    🍘Chia Seeds. Chia seeds are high in soluble fiber, which could help you feel fuller for longer and curb your sugar cravings.
    -
    🍬Sugar-Free Chewing Gum or Mints. Chewing sugar-free gum can provide you with a sweet taste that may help curb your cravings and control your food intake.
    -
    🍪Legumes. Legumes like lentils, beans and chickpeas are good sources of protein and fiber. Including them in your diet could help curb hunger, leaving you less likely to get a craving.
    -
    🥛Yogurt. Yogurt is a high-protein snack that could help you control your appetite and cravings.
    -
    🌰Dates. Dates are very sweet, so they can fix your craving for sugar while providing you other beneficial nutrients too.
    -
    🍠Sweet Potatoes. Sweet potatoes can provide you with a sweet taste and may help keep you feeling full so you won’t experience sugar cravings later in the day.
    -
    🥓Meat, Poultry and Fish. Good sources of protein like meat, poultry and fish may help keep you full and prevent cravings for sweets.
    -
    🍅Prunes. Prunes are sweet, nutritious and high in fiber, so they can be a healthy food for satisfying cravings for sweets.
    -
    🍳Eggs. Eggs can be a good choice, especially for breakfast. They’ll keep you feeling fuller for longer and reduce the chance of sugar cravings throughout the day.
    -
    🥘Fermented Foods. Fermented foods can contribute to maintaining a healthy gut, which could influence your appetite and food intake
    -
    🥗Vegetables. Adding more vegetables to your meals could help fill you up .
    .
    . - . 📸 @phetfit 🔎 @caloriesfd
    _______________________

    #cleanfood #nutrition #junkfood #food #protein #organicfood #instahealth #iifym #fastfood #calories #meat #salmon #avocadotoast #banana #eat #yogurt #lunch #potato #vegans #healthyfats #half #breakfast #gym #weightloss
  • 2,918 37 18 April, 2019
  • FAT BREAKFAST VS FIT BREAKFAST ⠀⠀⠀⠀⠀⠀⠀⠀⠀🍳The first meal of the day could be the thing that's holding you back from achieving your weight loss goals. Apply these tips and you'll be off to a flying start to the day 🏁⠀⠀⠀⠀⠀⠀⠀⠀⠀🤔I can't think of anyone that wouldn't benefit from switching to the fit breakfast.⠀⠀⠀⠀⠀⠀⠀⠀⠀🥣You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.⠀⠀⠀⠀⠀⠀⠀⠀⠀This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.⠀⠀⠀⠀⠀⠀⠀⠀⠀💪Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!⠀⠀⠀⠀⠀⠀⠀⠀⠀🥚The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.⠀⠀⠀⠀⠀⠀⠀⠀⠀☕️Black coffee can blunt your hunger too.⠀⠀⠀⠀⠀⠀⠀⠀⠀💧Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.⠀⠀⠀⠀⠀⠀⠀⠀⠀Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!⠀⠀⠀⠀⠀⠀⠀⠀⠀Enjoy breakfast with these smarter options 👍
.
.
.
❤ via by @harefit_ .
#weightloss #weightlosstips #weightlosshelp #weightlossjourney #photooftheday #healthy #gym #progress #diet #dieting #nutrition #training #iifym #flexibledieting #workout #calories #caloriecounting #gains #muscle #ifitfitsyourmacros #fatloss #bodyfat #healthylifestyle #workout #fitnessfood #fitfam #bulking #paleo
  • FAT BREAKFAST VS FIT BREAKFAST ⠀⠀⠀⠀⠀⠀⠀⠀⠀🍳The first meal of the day could be the thing that's holding you back from achieving your weight loss goals. Apply these tips and you'll be off to a flying start to the day 🏁⠀⠀⠀⠀⠀⠀⠀⠀⠀🤔I can't think of anyone that wouldn't benefit from switching to the fit breakfast.⠀⠀⠀⠀⠀⠀⠀⠀⠀🥣You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.⠀⠀⠀⠀⠀⠀⠀⠀⠀This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.⠀⠀⠀⠀⠀⠀⠀⠀⠀💪Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!⠀⠀⠀⠀⠀⠀⠀⠀⠀🥚The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.⠀⠀⠀⠀⠀⠀⠀⠀⠀☕️Black coffee can blunt your hunger too.⠀⠀⠀⠀⠀⠀⠀⠀⠀💧Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.⠀⠀⠀⠀⠀⠀⠀⠀⠀Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!⠀⠀⠀⠀⠀⠀⠀⠀⠀Enjoy breakfast with these smarter options 👍
    .
    .
    .
    ❤ via by @harefit_ .
    #weightloss #weightlosstips #weightlosshelp #weightlossjourney #photooftheday #healthy #gym #progress #diet #dieting #nutrition #training #iifym #flexibledieting #workout #calories #caloriecounting #gains #muscle #ifitfitsyourmacros #fatloss #bodyfat #healthylifestyle #workout #fitnessfood #fitfam #bulking #paleo
  • 1,166 4 1 hour ago
  • 🙎🏻‍♂️ Jajko jak jajko, uważajcie bo łatwo można się pomylić...Pomyłki czasem się zdarzają i trzeba z tym żyć 😎
-
💁🏻‍♂️Nikt jeszcze nie stracił ciężko wypracowanej sylwetki w dwa dni, tak samo jak nikt w dwa dni jej nie zdobył ⚠️ Jeżeli wraz z końcem Świąt powrócą Twoje prawidłowe nawyki żywieniowe, nie masz się o co martwić!😄
-
🤷🏻‍♂️Wiec nie przejmuj się dietą w święta i wiedz, że jak nie zjesz bigosu bez wyrzutów sumienia, to nie zawiedziesz tylko swojej mamy, babci, ale także mnie...
-
🙋🏻‍♂️Smacznego jajka 🥚🍫🤭 #happyeaster #jajka #jajo #kinder #kinderniespodzianka #egg #easteregg #eggs #nutrition #kcal #kalorie #caloriecounting #calories #caloriesmatter
  • 🙎🏻‍♂️ Jajko jak jajko, uważajcie bo łatwo można się pomylić...Pomyłki czasem się zdarzają i trzeba z tym żyć 😎
    -
    💁🏻‍♂️Nikt jeszcze nie stracił ciężko wypracowanej sylwetki w dwa dni, tak samo jak nikt w dwa dni jej nie zdobył ⚠️ Jeżeli wraz z końcem Świąt powrócą Twoje prawidłowe nawyki żywieniowe, nie masz się o co martwić!😄
    -
    🤷🏻‍♂️Wiec nie przejmuj się dietą w święta i wiedz, że jak nie zjesz bigosu bez wyrzutów sumienia, to nie zawiedziesz tylko swojej mamy, babci, ale także mnie...
    -
    🙋🏻‍♂️Smacznego jajka 🥚🍫🤭 #happyeaster #jajka #jajo #kinder #kinderniespodzianka #egg #easteregg #eggs #nutrition #kcal #kalorie #caloriecounting #calories #caloriesmatter
  • 3,447 36 9 hours ago

Latest Instagram Posts

  • I thought it was about time I formally introduce myself 🤝. ⁣
.⁣
My name is Allie, and I’m a food loving holistic nutritionist with a passion to educate and help others. 💗⁣
.⁣
I enjoy spinach 🥗 AND vanilla cake 🎂, but, I wasn’t always able to enjoy both without guilt, shame, and fear. I’ve struggled with being a constant fad dieter, a binge eater, and an extreme calorie restricter. This lead to a vicious cycle of body shame, and disordered eating for most of my life. In all of this, I never reached my health goals. My metabolism was destroyed, my hormones out of whack, and I developed severe insulin resistance. It wasn’t until I was able to slowly let go of this mentality, and accept that weight loss wasn’t as simple as calories in versus calories out, that I started to see improvement. I couldn’t get to my goals by spending hours on end at the gym, or restricting my diet. Once I began healing in a holistic way, I was able to turn my life around. I have lost over 60 pounds in the past 3 years, and I’m still on my own journey with healing the mind, body, and spirit. ⁣
.⁣
I am so fortunate to have found the strength to turn my struggle into a passion and help others along their journey. By focusing on hormones, blood sugar levels, nutrient dense foods, moderate exercise, beneficial supplementation, and so much more you can achieve your goals. The path to wellness is complex and I’m here to guide you through it! Feel free to reach out when you’re ready. I’d love to help. 💗
  • I thought it was about time I formally introduce myself 🤝. ⁣
    .⁣
    My name is Allie, and I’m a food loving holistic nutritionist with a passion to educate and help others. 💗⁣
    .⁣
    I enjoy spinach 🥗 AND vanilla cake 🎂, but, I wasn’t always able to enjoy both without guilt, shame, and fear. I’ve struggled with being a constant fad dieter, a binge eater, and an extreme calorie restricter. This lead to a vicious cycle of body shame, and disordered eating for most of my life. In all of this, I never reached my health goals. My metabolism was destroyed, my hormones out of whack, and I developed severe insulin resistance. It wasn’t until I was able to slowly let go of this mentality, and accept that weight loss wasn’t as simple as calories in versus calories out, that I started to see improvement. I couldn’t get to my goals by spending hours on end at the gym, or restricting my diet. Once I began healing in a holistic way, I was able to turn my life around. I have lost over 60 pounds in the past 3 years, and I’m still on my own journey with healing the mind, body, and spirit. ⁣
    .⁣
    I am so fortunate to have found the strength to turn my struggle into a passion and help others along their journey. By focusing on hormones, blood sugar levels, nutrient dense foods, moderate exercise, beneficial supplementation, and so much more you can achieve your goals. The path to wellness is complex and I’m here to guide you through it! Feel free to reach out when you’re ready. I’d love to help. 💗
  • 5 4 1 minute ago
  • EOTD: Box jumps(Beginner)⁣⁣
✨✨⚡️⚡️⚡️✨✨⁣⁣
Major muscles involved: Posterior Chain(Glutes, Hamstring and lower back)⁣⁣
🔥🔥🔥🔥🔥🔥🔥⁣⁣
Jumping is one the most functional things you can do, especially if you are a kangaroo! This plyometric exercise is sure to help you build your legs and booty. Also a great way to burn those calories for body fat loss. Not to mention a confidence builder! Start at low and you may surprise yourself at how high you can get! PRO-TIP: Get low to get high, the less you bend your knees, the less height youll get!⁣⁣
💥💥✨✨☀️☀️💥💥⁣⁣
#Rulefitness #plyo #plyometrics #exercise #jump #boxjump #air #men #women #fitness #calories #weightloss #height #smallguybigbox #dunk
  • EOTD: Box jumps(Beginner)⁣⁣
    ✨✨⚡️⚡️⚡️✨✨⁣⁣
    Major muscles involved: Posterior Chain(Glutes, Hamstring and lower back)⁣⁣
    🔥🔥🔥🔥🔥🔥🔥⁣⁣
    Jumping is one the most functional things you can do, especially if you are a kangaroo! This plyometric exercise is sure to help you build your legs and booty. Also a great way to burn those calories for body fat loss. Not to mention a confidence builder! Start at low and you may surprise yourself at how high you can get! PRO-TIP: Get low to get high, the less you bend your knees, the less height youll get!⁣⁣
    💥💥✨✨☀️☀️💥💥⁣⁣
    #Rulefitness #plyo #plyometrics #exercise #jump #boxjump #air #men #women #fitness #calories #weightloss #height #smallguybigbox #dunk
  • 4 0 1 minute ago
  • Satay chicken
  • Satay chicken
  • 6 2 5 minutes ago
  • #REPOST DEALING WITH NEGATIVE EMOTIONS!
.
@ricky_rikfitdc
.
No one likes feeling stressed, depressed or anxious.
.
To put it simple... it's just shit!
.
Even though these emotions are a necessary part of life for our personal development (we most experience the bad to appreciate the good), they still suck big time!
.
Personally, I see these emotions as debilitating emotions, meaning that they stop us from doing the things we want to do and being the person, we want to be. That's why I believe it’s stupendously important to tackle these emotions head on and not let them limit you or your lifestyle as a whole!
.
So that's why I've put this info-graph together, to hopefully help some people out :D!
.
WAYS TO DEAL WITH STRESS, DEPRESSION & ANXIETY:
.
Meditate - meditation is a great way to ground yourself and get your head together! It's not a crazy spiritual act that sends you to the cosmic plains of life! Instead it’s just a practice that helps you focus on now and get to grips with what your feeling. The more familiar you are with something, the easier it is to manage.
.
Dig To The Roots - often stress, depression and anxiety can be deep rooted within our life. Sometimes the best option is to try and find the root cause for these emotions and figure out a way to deal with them. I understand that this can be scary for a lot of people, but trust me, overcoming and finding a way to deal with these deep-rooted stimuli is worth every second of it!
.
Get Outdoors & Be More Active - This one’s simple, getting out into the fresh outdoors and being active naturally make us feel better. We didn't evolve for thousands of years being locked up in a house or room all day. We've always explored, moved and experienced, so no wonder why being stuck in the same place all day makes us feel awful, it's simple not natural for us!
.
As usual I hope you all enjoyed this post and I'd love to hear some feedback of you Ladies & Gents.
.
Have a great day Team RikFit!
.
.
.
#rikfit #rikfitdc #rikfitdynamiccoaching #manchester #PERSONALTRAINER #fitness #HEALTHY #happy #LIFESTYLE #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education
  • #REPOST DEALING WITH NEGATIVE EMOTIONS!
    .
    @ricky_rikfitdc
    .
    No one likes feeling stressed, depressed or anxious.
    .
    To put it simple... it's just shit!
    .
    Even though these emotions are a necessary part of life for our personal development (we most experience the bad to appreciate the good), they still suck big time!
    .
    Personally, I see these emotions as debilitating emotions, meaning that they stop us from doing the things we want to do and being the person, we want to be. That's why I believe it’s stupendously important to tackle these emotions head on and not let them limit you or your lifestyle as a whole!
    .
    So that's why I've put this info-graph together, to hopefully help some people out :D!
    .
    WAYS TO DEAL WITH STRESS, DEPRESSION & ANXIETY:
    .
    Meditate - meditation is a great way to ground yourself and get your head together! It's not a crazy spiritual act that sends you to the cosmic plains of life! Instead it’s just a practice that helps you focus on now and get to grips with what your feeling. The more familiar you are with something, the easier it is to manage.
    .
    Dig To The Roots - often stress, depression and anxiety can be deep rooted within our life. Sometimes the best option is to try and find the root cause for these emotions and figure out a way to deal with them. I understand that this can be scary for a lot of people, but trust me, overcoming and finding a way to deal with these deep-rooted stimuli is worth every second of it!
    .
    Get Outdoors & Be More Active - This one’s simple, getting out into the fresh outdoors and being active naturally make us feel better. We didn't evolve for thousands of years being locked up in a house or room all day. We've always explored, moved and experienced, so no wonder why being stuck in the same place all day makes us feel awful, it's simple not natural for us!
    .
    As usual I hope you all enjoyed this post and I'd love to hear some feedback of you Ladies & Gents.
    .
    Have a great day Team RikFit!
    .
    .
    .
    #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #PERSONALTRAINER #fitness #HEALTHY #happy #LIFESTYLE #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education
  • 11 1 10 minutes ago
  • Journée difficile aujourd'hui malgré un jour festif pour mon neveu (14 ans @ethanvieira1 joyeux anniversaire encore) et donc relâchement niveau calories et niveau sucre avec un bon repas à midi :
- Champagne mirabelle - tartare (++) de fois gras + goutage de morceaux de pizzas
- moelleux chocolat caramel beurre salé avec sa boule de glace vanille et chantilly + goutage des autres ptis desserts (je n'avais plus de batterie... peut pas vous faire saliver)

J'ai même pris le goûter avec mes loulous des gâteaux industriels plein de sucres 😱😱 !

Demain est un autre jour...🤔 Quoi qu'il en soit bilan de la semaine :
-> 2 séances de sport / 3
-> 0 séance muscu
-> quelques goûters avec mes loulous
-> 1 resto à volonter à center parcs
-> une soirée club cohon bières -> Bières et quelques cochonneries après les entraînements
-> soirées pizzas télé avec mes loulous
= - 200grs 😆 c'est tjs ça !

L'affaire prendra du temps mais j'arriverai bien au bout... #calories #sucres #pornfood #maigrir #transformationphysique #jouroff #joursans #tartare #moelleuxchocolat #moelleux #resto #anniversaire #birthday #fête #repasdefamille #maigrirensemble #plaisirsdemanger
  • Journée difficile aujourd'hui malgré un jour festif pour mon neveu (14 ans @ethanvieira1 joyeux anniversaire encore) et donc relâchement niveau calories et niveau sucre avec un bon repas à midi :
    - Champagne mirabelle - tartare (++) de fois gras + goutage de morceaux de pizzas
    - moelleux chocolat caramel beurre salé avec sa boule de glace vanille et chantilly + goutage des autres ptis desserts (je n'avais plus de batterie... peut pas vous faire saliver)

    J'ai même pris le goûter avec mes loulous des gâteaux industriels plein de sucres 😱😱 !

    Demain est un autre jour...🤔 Quoi qu'il en soit bilan de la semaine :
    -> 2 séances de sport / 3
    -> 0 séance muscu
    -> quelques goûters avec mes loulous
    -> 1 resto à volonter à center parcs
    -> une soirée club cohon bières -> Bières et quelques cochonneries après les entraînements
    -> soirées pizzas télé avec mes loulous
    = - 200grs 😆 c'est tjs ça !

    L'affaire prendra du temps mais j'arriverai bien au bout... #calories #sucres #pornfood #maigrir #transformationphysique #jouroff #joursans #tartare #moelleuxchocolat #moelleux #resto #anniversaire #birthday #fête #repasdefamille #maigrirensemble #plaisirsdemanger
  • 3 0 17 minutes ago
  • TAKING CONTROL OF YOUR HEALTH IS NOT SELFISH.
⠀⠀
I see this a lot, especially with women.  That the commitment of losing weight means they will have to put themselves first which then becomes an issue because they also relate that to being selfish.  They tell themselves: “I can’t be that selfish, my family and/or my work are more important” – they need me. “I don’t have time for myself.” Sound familiar?
⠀ 
Sure, you’ll need to make yourself and the process of losing weight a priority otherwise it just won’t happen.  But until you do, everything and everyone will continue to come first before you and your cycle of wanting to change, but never actually taking action to do it will continue.  Here is my question to you: ⠀
How much can you truly help, inspire and be a positive role model for your family, friends, coworkers and most importantly your kids with limited energy, movement, poor health, and lack of confidence? ⠀
It’s time to shift your thinking and START FIGHTING FOR YOURSELF!  You’ll increase your confidence, your energy and be the person everyone envies.  You’ll be more open to helping others and the coolest part is, is that most of the people that you currently give most of your time to, at the expense of yourself, would be ecstatic to see you happier, healthier, more fulfilled and living your best life!

Taking care of yourself is not selfish.  It’s actually quite the opposite.  Taking care of yourself is a choice you make to yourself to show up in this world as your best self and to live your best life!  Not only does that benefit you, but everyone else around you.  #rippleeffect 
Did you find this helpful?  How are you showing up everyday?  Comment below and share your thoughts!  If you’re someone who is ready to get off the dieting rollercoaster and never have to do another weight loss program ever again, let me know.  Contact me today for a FREE consultation to begin your transformation.  LET’S DO THIS! ⠀
Link in bio! 
Peace and Love, ✌️❤️
Emily XX 
#macros #reversedieting #reversediet #emilypicercoaching #fitspo #qotd #quote #fitfamily #calories #weightlosstips #weightlossideas #selflove
  • TAKING CONTROL OF YOUR HEALTH IS NOT SELFISH.
    ⠀⠀
    I see this a lot, especially with women. That the commitment of losing weight means they will have to put themselves first which then becomes an issue because they also relate that to being selfish. They tell themselves: “I can’t be that selfish, my family and/or my work are more important” – they need me. “I don’t have time for myself.” Sound familiar?

    Sure, you’ll need to make yourself and the process of losing weight a priority otherwise it just won’t happen. But until you do, everything and everyone will continue to come first before you and your cycle of wanting to change, but never actually taking action to do it will continue. Here is my question to you: ⠀
    How much can you truly help, inspire and be a positive role model for your family, friends, coworkers and most importantly your kids with limited energy, movement, poor health, and lack of confidence? ⠀
    It’s time to shift your thinking and START FIGHTING FOR YOURSELF! You’ll increase your confidence, your energy and be the person everyone envies. You’ll be more open to helping others and the coolest part is, is that most of the people that you currently give most of your time to, at the expense of yourself, would be ecstatic to see you happier, healthier, more fulfilled and living your best life!

    Taking care of yourself is not selfish. It’s actually quite the opposite. Taking care of yourself is a choice you make to yourself to show up in this world as your best self and to live your best life! Not only does that benefit you, but everyone else around you. #rippleeffect
    Did you find this helpful? How are you showing up everyday? Comment below and share your thoughts! If you’re someone who is ready to get off the dieting rollercoaster and never have to do another weight loss program ever again, let me know. Contact me today for a FREE consultation to begin your transformation. LET’S DO THIS! ⠀
    Link in bio!
    Peace and Love, ✌️❤️
    Emily XX
    #macros #reversedieting #reversediet #emilypicercoaching #fitspo #qotd #quote #fitfamily #calories #weightlosstips #weightlossideas #selflove
  • 24 1 19 minutes ago
  • День 16 - Завтрак
⠀
Последовательных дней: 4
⠀
Сегодня впервые в рационе творог и орехи!
⠀
Калории: 390
⠀
100г творога 9% - 150 ккал
Половинка манго -  40 ккал
Половинка груши -  30 ккал
Горсть грецких орехов - 170 ккал
—————
Day 16 - Breakfast
⠀
Consecutive days: 4
⠀
Today for the first time in this blog I’ve had cottage cheese and nuts! And it was amazingly delish
⠀
Calories: 390
⠀
100g of 9% cottage cheese - 150 kcal
Half mango - 40 kcal
Half pear - 30 kcal
Handful of walnuts - 170 kcal
  • День 16 - Завтрак

    Последовательных дней: 4

    Сегодня впервые в рационе творог и орехи!

    Калории: 390

    100г творога 9% - 150 ккал
    Половинка манго - 40 ккал
    Половинка груши - 30 ккал
    Горсть грецких орехов - 170 ккал
    —————
    Day 16 - Breakfast

    Consecutive days: 4

    Today for the first time in this blog I’ve had cottage cheese and nuts! And it was amazingly delish

    Calories: 390

    100g of 9% cottage cheese - 150 kcal
    Half mango - 40 kcal
    Half pear - 30 kcal
    Handful of walnuts - 170 kcal
  • 5 1 28 minutes ago
  • Cutting out carbs completely never works with me so including carbs in one meal a day only.

Dinner - Tuna mayo sweetcorn pasta. Half a tin of tuna in water, 20g sweetcorn, tablespoon of light mayo and 75g pasta uncooked. ☀️383 cals☀️ Ending today on 1304 cals
  • Cutting out carbs completely never works with me so including carbs in one meal a day only.

    Dinner - Tuna mayo sweetcorn pasta. Half a tin of tuna in water, 20g sweetcorn, tablespoon of light mayo and 75g pasta uncooked. ☀️383 cals☀️ Ending today on 1304 cals
  • 3 1 29 minutes ago
  • Paleolithic humans trying to eat like "Paleolithic humans".
  • Paleolithic humans trying to eat like "Paleolithic humans".
  • 8 1 30 minutes ago
  • Love this!
Stop freaking out and think yourself lucky you are alive and well enough to enjoy treats! 
Now excuse me whilst I go shove a whole bag of mini eggs in my face 😂🐷🥚🐰
  • Love this!
    Stop freaking out and think yourself lucky you are alive and well enough to enjoy treats!
    Now excuse me whilst I go shove a whole bag of mini eggs in my face 😂🐷🥚🐰
  • 8 2 33 minutes ago
  • If you hadn’t already guessed, this is an easter egg (A banging one at that) 🤤

_
Let’s be honest with ourselves, we are all going to eat 1 or 2 over Easter 🐣 
_
If you are dieting don’t do the following

1️⃣ Look at the calorie content (you know there’s shit loads in it)

2️⃣ Feel guilty afterwards for eating one.

3️⃣ Sit up all night worrying how much weight you put on overnight 🤦🏼‍♂️
_
Yes your rate of fat loss will slow down but the memories you make with family and friends are more important 😎

_
There is always tomorrow, get back in the gym, eat like an adult and stay active 🏃‍♀️ _
You will be back on track in no time 💪🏼
  • If you hadn’t already guessed, this is an easter egg (A banging one at that) 🤤

    _
    Let’s be honest with ourselves, we are all going to eat 1 or 2 over Easter 🐣
    _
    If you are dieting don’t do the following

    1️⃣ Look at the calorie content (you know there’s shit loads in it)

    2️⃣ Feel guilty afterwards for eating one.

    3️⃣ Sit up all night worrying how much weight you put on overnight 🤦🏼‍♂️
    _
    Yes your rate of fat loss will slow down but the memories you make with family and friends are more important 😎

    _
    There is always tomorrow, get back in the gym, eat like an adult and stay active 🏃‍♀️ _
    You will be back on track in no time 💪🏼
  • 17 1 40 minutes ago
  • FUCK IT, I need to post this!⁣
⁣
So after a few days of “do I - don’t I” - I AM! ⁣
⁣
Tomorrow is Easter - Easter eggs, chocolate, sweets, alcohol and much more etc, not to mention family meals. ⁣
⁣
Have you been focused on your weight loss journey? ⁣
Making real progress? ⁣
Getting results? ⁣
⁣
So here’s my question - is ruining your weeks grind and sacrifice really worth it?⁣
⁣
Worth it to feel like shit on Monday? ⁣
⁣
Worth it to be chasing your tail to make up for eating stupidly? ⁣
⁣
YES YOU CAN HAVE AN EASTER EGG⁣
⁣
But you don’t need to eat 3 or 4!⁣
⁣
Plus the bars/sweets that come with them! ⁣
⁣
Do you get what I’m saying? ⁣
⁣
Calories in Easter eggs range from 600 - 3000 calories depending on the type/brand! ⁣
⁣
Now put them on top of your daily calories, you could easily rack up a few days allowance within 12 hours! ⁣
⁣
So I’m being the honest coach that cares, not the coach simply looking for likes because I’m saying it’s “Easter, chocolate is free for a couple days” ⁣
⁣
I’ve been there, done it, felt like shit! ⁣
⁣
All my clients have been given instructions on how to balance tomorrow, having an egg, guilt-free. ⁣
But they aren’t allowed a free reign! ⁣
⁣
So, yes enjoy your family meal, enjoy an Easter egg but don’t go mad, because you know as well as I do, ITS NOT WORTH IT! ⁣
⁣
Have a great weekend, filled with sunshine and laughter with your loved ones! ⁣
⁣
Neil ⁣
⁣
#easter #isitworthit ⁣#chocolate #progress #weightloss #weightlossjourney #ruin #calories #education #icare #coachthatcares #onlinecoaching #pt #fitfam #ukfitfam #fatloss ⁣
⁣
⁣
⁣
  • FUCK IT, I need to post this!⁣

    So after a few days of “do I - don’t I” - I AM! ⁣

    Tomorrow is Easter - Easter eggs, chocolate, sweets, alcohol and much more etc, not to mention family meals. ⁣

    Have you been focused on your weight loss journey? ⁣
    Making real progress? ⁣
    Getting results? ⁣

    So here’s my question - is ruining your weeks grind and sacrifice really worth it?⁣

    Worth it to feel like shit on Monday? ⁣

    Worth it to be chasing your tail to make up for eating stupidly? ⁣

    YES YOU CAN HAVE AN EASTER EGG⁣

    But you don’t need to eat 3 or 4!⁣

    Plus the bars/sweets that come with them! ⁣

    Do you get what I’m saying? ⁣

    Calories in Easter eggs range from 600 - 3000 calories depending on the type/brand! ⁣

    Now put them on top of your daily calories, you could easily rack up a few days allowance within 12 hours! ⁣

    So I’m being the honest coach that cares, not the coach simply looking for likes because I’m saying it’s “Easter, chocolate is free for a couple days” ⁣

    I’ve been there, done it, felt like shit! ⁣

    All my clients have been given instructions on how to balance tomorrow, having an egg, guilt-free. ⁣
    But they aren’t allowed a free reign! ⁣

    So, yes enjoy your family meal, enjoy an Easter egg but don’t go mad, because you know as well as I do, ITS NOT WORTH IT! ⁣

    Have a great weekend, filled with sunshine and laughter with your loved ones! ⁣

    Neil ⁣

    #easter #isitworthit#chocolate #progress #weightloss #weightlossjourney #ruin #calories #education #icare #coachthatcares #onlinecoaching #pt #fitfam #ukfitfam #fatloss


  • 17 0 42 minutes ago
  • Hope you’ve had the chance to enjoy this amazing weather #clubbercise gang! See you after the Easter break-BOOK NOW💪🏽💃🎉(and the 29th is my neon clubberversary party 🥳🎈)Mon 29/04/19 Bishop Walsh School (Walmley) 7:30pm https://www.eventbrite.co.uk/e/3-year-clubberversary-class-clubbercise-with-claire-29-apr-2019-bishop-walsh-tickets-58983680777?ref=eios ✨Tues 30/04/19 St.James (Mere Green) 7:30pm https://www.eventbrite.co.uk/e/clubbercise-with-claire-30-apr-2019-st-james-church-tickets-58983830224?ref=eios *RAVE&SAVE* pay £5 on Monday and £3 Tuesday if you come to both classes in the same week (exc.glowsticks) #neon #glow #glowsticks #fun #exercise #suttoncoldfield #walmley #meregreen #birmingham #health #fit #fitness #dance #workout #sweat #cardio #calories #fitfam #glowfam
  • Hope you’ve had the chance to enjoy this amazing weather #clubbercise gang! See you after the Easter break-BOOK NOW💪🏽💃🎉(and the 29th is my neon clubberversary party 🥳🎈)Mon 29/04/19 Bishop Walsh School (Walmley) 7:30pm https://www.eventbrite.co.uk/e/3-year-clubberversary-class-clubbercise-with-claire-29-apr-2019-bishop-walsh-tickets-58983680777?ref=eios ✨Tues 30/04/19 St.James (Mere Green) 7:30pm https://www.eventbrite.co.uk/e/clubbercise-with-claire-30-apr-2019-st-james-church-tickets-58983830224?ref=eios *RAVE&SAVE* pay £5 on Monday and £3 Tuesday if you come to both classes in the same week (exc.glowsticks) #neon #glow #glowsticks #fun #exercise #suttoncoldfield #walmley #meregreen #birmingham #health #fit #fitness #dance #workout #sweat #cardio #calories #fitfam #glowfam
  • 7 1 42 minutes ago
  • @iconmeals has protein popcorn. I've tried some other protein popcorns in the past but none compares to icon meals protein popcorn.

I’ve tried 3 flavors: Cotton Candy, Cereal Milk, and Freedom. Freedom by far is my FAVORITE! Like whoa, it's yummy! There's a bit of popcorn flavor (duh), but once you get past the popcorn flavor you get a fruit pebble or fruit loop taste which I don't mind. 
There's a great crunch and the coating makes it similar to the other coated popcorns you've probably eaten during the holidays. 
Nutrition: 1 cup or 60 g: 153 calories, 10 g protein, 3 g fat, 21.5 g carbs (1g fiber, and 15 g sugar)

Ingredients: Popcorn, water, sugar, brown sugar, caramel set (soy lecithin), cream of tar tar, butter, vanilla extract, whey protein isolate, white chocolate, xanthan gum, and carrageenan ( to name a few). Overall, this is an awesome sweet treat that has (some) volume to keep you full. Just don't get it expecting a regular popcorn experience! The ingredient list isn't terrible, but it's not great. 
Note: Each popcorn flavor has a slightly different ingredient list. 
#popcorn #proteinpopcorn #iconmeals #iconmealspopcorn #sweettreats #freedom #nutrition #macros #wheyproteinisolate #wheyprotein #whitechocolate #health #wellness #wellnesscoach #healthcoach #healthblogger #delicious #weight #junkfood #calories #ingredients #yummy
  • @iconmeals has protein popcorn. I've tried some other protein popcorns in the past but none compares to icon meals protein popcorn.

    I’ve tried 3 flavors: Cotton Candy, Cereal Milk, and Freedom. Freedom by far is my FAVORITE! Like whoa, it's yummy! There's a bit of popcorn flavor (duh), but once you get past the popcorn flavor you get a fruit pebble or fruit loop taste which I don't mind.
    There's a great crunch and the coating makes it similar to the other coated popcorns you've probably eaten during the holidays.
    Nutrition: 1 cup or 60 g: 153 calories, 10 g protein, 3 g fat, 21.5 g carbs (1g fiber, and 15 g sugar)

    Ingredients: Popcorn, water, sugar, brown sugar, caramel set (soy lecithin), cream of tar tar, butter, vanilla extract, whey protein isolate, white chocolate, xanthan gum, and carrageenan ( to name a few). Overall, this is an awesome sweet treat that has (some) volume to keep you full. Just don't get it expecting a regular popcorn experience! The ingredient list isn't terrible, but it's not great.
    Note: Each popcorn flavor has a slightly different ingredient list.
    #popcorn #proteinpopcorn #iconmeals #iconmealspopcorn #sweettreats #freedom #nutrition #macros #wheyproteinisolate #wheyprotein #whitechocolate #health #wellness #wellnesscoach #healthcoach #healthblogger #delicious #weight #junkfood #calories #ingredients #yummy
  • 10 0 52 minutes ago
  • Birthday meal out pizza 🍕
  • Birthday meal out pizza 🍕
  • 15 2 1 hour ago
  • Just wanted to say i love everyone’s support!! i love y’all who do! feel free to hit my dm if you ever need anything! feels so good when people come up to me in the gym and say yo i love your videos they help me get motivated!! but anyways !! Been having some good ass lifts !!! Hope y’all week is going well! STRIVE!!!! this is not my whole workout just 2 of the exercises i like to focus on every time i’m at the gym
.
first exercise incline dumbbell press. did 4 sets of 6-8 with a very controlled negative. i personally find this the best exercise to help  with upper chest development and front delt growth as well
.
.
.
.
second exercise is a tricep pushdown.  i personally feel like my triceps lack so during this bulk i’m going to be sure to hit them crazy!!!! did 4 sets of 12ish (lol idek really just chasing the pump here) if you have a struggle with feeling it in your triceps try and pull your hands apart as you get towards the bottom .
if you want my full workout just dm me!! or comment and i’ll dm you.
.
.
📸: @abanks28
.
.
.
.
#gainz #benchmorewiththeonlinecoach #upper #body #fitness #lifestyle #calories #chicken #rice #pushday #motivation
  • Just wanted to say i love everyone’s support!! i love y’all who do! feel free to hit my dm if you ever need anything! feels so good when people come up to me in the gym and say yo i love your videos they help me get motivated!! but anyways !! Been having some good ass lifts !!! Hope y’all week is going well! STRIVE!!!! this is not my whole workout just 2 of the exercises i like to focus on every time i’m at the gym
    .
    first exercise incline dumbbell press. did 4 sets of 6-8 with a very controlled negative. i personally find this the best exercise to help with upper chest development and front delt growth as well
    .
    .
    .
    .
    second exercise is a tricep pushdown. i personally feel like my triceps lack so during this bulk i’m going to be sure to hit them crazy!!!! did 4 sets of 12ish (lol idek really just chasing the pump here) if you have a struggle with feeling it in your triceps try and pull your hands apart as you get towards the bottom .
    if you want my full workout just dm me!! or comment and i’ll dm you.
    .
    .
    📸: @abanks28
    .
    .
    .
    .
    #gainz #benchmorewiththeonlinecoach #upper #body #fitness #lifestyle #calories #chicken #rice #pushday #motivation
  • 112 10 18 April, 2019