#flexibledieting Instagram Photos & Videos

flexibledieting - 4.6m posts

Top Posts

  • Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
  • Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
  • 759 39 16 hours ago
  • So since being out here in Sydney I’ve actually noticed that I’ve been able to shed a little body fat and I’ve put it down to 👉🏻
1) walking alot more! I obviously don’t have a car here so I’m pretty much walking everywhere which is helping me get my steps in and obviously allowing me to burn more calories than I usually would back home.
2) I’ve definitely been drinking alot more water which is helping me to keep fuller for longer and less likely to mindlessly snack.
3) I’ve been hitting the gym pretty hard and been incorporating a lot of conditioning as well as Muay Thai so both of these types of training are high intensity!
4) DIET - which is obviously the main factor here. I’m eating when i’m hungry and stopping when I’m full. I do my own food shopping and only buy healthy ingredients which means i’ve limited my temptation to snack on sugary processed foods (which were always readily available in my house back at home) I’m also making pretty big meals but they are packed out with veggies and protein which keeps me full and satisfied 👸🏼Let me know if you have any questions regarding my diet or workouts! I’ll always try and help 💫

Top is @cottononbody Jeans are @bershkacollection
  • So since being out here in Sydney I’ve actually noticed that I’ve been able to shed a little body fat and I’ve put it down to 👉🏻
    1) walking alot more! I obviously don’t have a car here so I’m pretty much walking everywhere which is helping me get my steps in and obviously allowing me to burn more calories than I usually would back home.
    2) I’ve definitely been drinking alot more water which is helping me to keep fuller for longer and less likely to mindlessly snack.
    3) I’ve been hitting the gym pretty hard and been incorporating a lot of conditioning as well as Muay Thai so both of these types of training are high intensity!
    4) DIET - which is obviously the main factor here. I’m eating when i’m hungry and stopping when I’m full. I do my own food shopping and only buy healthy ingredients which means i’ve limited my temptation to snack on sugary processed foods (which were always readily available in my house back at home) I’m also making pretty big meals but they are packed out with veggies and protein which keeps me full and satisfied 👸🏼Let me know if you have any questions regarding my diet or workouts! I’ll always try and help 💫

    Top is @cottononbody Jeans are @bershkacollection
  • 691 65 22 hours ago
  • 🍔It might be 75 degrees in Texas today, but I know some of y’all choose to live in places where temps fail to reach 1,000 degrees in the summer. For you guys in cooler climates, this Cheeseburger Soup is sure to keep you warm, full, and in gains making mode.

190 Calories | 19P | 17C | 5F | 4 SmartPoints per Cup

Go grab the recipe at https://masonfit.com/easy-cheeseburger-soup/
  • 🍔It might be 75 degrees in Texas today, but I know some of y’all choose to live in places where temps fail to reach 1,000 degrees in the summer. For you guys in cooler climates, this Cheeseburger Soup is sure to keep you warm, full, and in gains making mode.

    190 Calories | 19P | 17C | 5F | 4 SmartPoints per Cup

    Go grab the recipe at https://masonfit.com/easy-cheeseburger-soup/
  • 819 18 22 hours ago
  • When it comes to staying on track with your nutrition, drinking a delicious, nutrient dense smoothie every day (especially for breakfast) can be a total game changer.⁣⁣
⁣⁣
I’m usually not one to suggest people drink their calories, especially if fat loss is the goal. But these smoothies are different than your typical calorie bombs, which are low in protein and high in sugar.⁣⁣
⁣⁣
With a fat loss friendly smoothie, you’ll get lots of nutrients and filling fiber from fruits and veggies, enough protein to fill you up and keep you full, and some H2O to stay well hydrated. All for very few calories.⁣⁣
⁣⁣
If you make it the right way, you can whip it into a milkshake like consistency where it’s so thick you need to eat it with a spoon. It will satisfy your sweet tooth, keep cravings in check, and control hunger for hours.⁣⁣
⁣⁣
Here’s how I make mine:⁣⁣
⁣⁣
Add 1-2 cups of ice to a blender. I use a Ninja. It’s high powered and ideal for adding lots of ingredients and making a HUGE amount. The ice helps give it that eat with a spoon consistency.⁣⁣
⁣⁣
Next, I add frozen fruit and veggies. Berries are my go to, as they are low in calories and high in fiber. But feel free to use what you like. I also add 1/2 cup of frozen cauliflower rice (no you can’t taste it) to help thicken it up even more and  sneak in a serving of veggies. Another option is 1-2 handfuls of spinach.⁣⁣
⁣⁣
Then in goes the protein powder. Use 1-2 scoops depending on your needs.⁣⁣
⁣⁣
Adding a little bit of fat or extra fiber will help keep you full for more than an hour or two. Think avocado, a few teaspoons of coconut oil, or nut butter.⁣⁣
⁣⁣
And I always add stevia and sea salt to mine (trust me on this one). But you can also use extracts, cocoa powder, or anything else to give it more flavor.⁣⁣
⁣⁣
Last, add the liquid, just enough to cover the ingredients. Too much and you’ll have a watery shake. Fine if that’s your thing, but I prefer one I have to eat, not drink. I like to use just water, but low cal nut milk will work. ⁣
⁣⁣
Now here’s the secret. You gotta blend that bad boy for a long time. I’m talkin a few minutes here.⁣⁣
⁣⁣
And voila! A satisfying smoothie that won’t sabotage your fat loss 😋
  • When it comes to staying on track with your nutrition, drinking a delicious, nutrient dense smoothie every day (especially for breakfast) can be a total game changer.⁣⁣
    ⁣⁣
    I’m usually not one to suggest people drink their calories, especially if fat loss is the goal. But these smoothies are different than your typical calorie bombs, which are low in protein and high in sugar.⁣⁣
    ⁣⁣
    With a fat loss friendly smoothie, you’ll get lots of nutrients and filling fiber from fruits and veggies, enough protein to fill you up and keep you full, and some H2O to stay well hydrated. All for very few calories.⁣⁣
    ⁣⁣
    If you make it the right way, you can whip it into a milkshake like consistency where it’s so thick you need to eat it with a spoon. It will satisfy your sweet tooth, keep cravings in check, and control hunger for hours.⁣⁣
    ⁣⁣
    Here’s how I make mine:⁣⁣
    ⁣⁣
    Add 1-2 cups of ice to a blender. I use a Ninja. It’s high powered and ideal for adding lots of ingredients and making a HUGE amount. The ice helps give it that eat with a spoon consistency.⁣⁣
    ⁣⁣
    Next, I add frozen fruit and veggies. Berries are my go to, as they are low in calories and high in fiber. But feel free to use what you like. I also add 1/2 cup of frozen cauliflower rice (no you can’t taste it) to help thicken it up even more and  sneak in a serving of veggies. Another option is 1-2 handfuls of spinach.⁣⁣
    ⁣⁣
    Then in goes the protein powder. Use 1-2 scoops depending on your needs.⁣⁣
    ⁣⁣
    Adding a little bit of fat or extra fiber will help keep you full for more than an hour or two. Think avocado, a few teaspoons of coconut oil, or nut butter.⁣⁣
    ⁣⁣
    And I always add stevia and sea salt to mine (trust me on this one). But you can also use extracts, cocoa powder, or anything else to give it more flavor.⁣⁣
    ⁣⁣
    Last, add the liquid, just enough to cover the ingredients. Too much and you’ll have a watery shake. Fine if that’s your thing, but I prefer one I have to eat, not drink. I like to use just water, but low cal nut milk will work. ⁣
    ⁣⁣
    Now here’s the secret. You gotta blend that bad boy for a long time. I’m talkin a few minutes here.⁣⁣
    ⁣⁣
    And voila! A satisfying smoothie that won’t sabotage your fat loss 😋
  • 108 6 16 hours ago
  • ⁣
My mental health does not need your commentary on my food choices.⁣
⁣
I love y’all, but boy do my DMs leave me wanting to throw my phone, and often.⁣
⁣
Running two online businesses, my life is an open book: i share frequently what i eat, how I workout, behind the scenes of my business.. it’s like living in a big fishbowl (which most times, is fine)⁣
⁣
But to be truthful, I’d gotten really uptight/mentally unhealthy/disordered about my food being a certain caliber of organic/GF/DF/avoiding certain foods/etc etc the past two years between blogging, coaching, having my social media blow up, and struggling with gut and hormone woes.⁣
⁣
Regardless of what I post, people feel the need to slide in DMs and share their thoughts and/or opinions. It’s super annoying.⁣
⁣
Hell, I posted overnight oats to my story and was met with “omg, I’m surprised you eat oatmeal, arent u worried about gLyCoPhOsPhaTe??”⁣
⁣
Hey stranger of the internet, please let a sister eat oatmeal in peace. ⁣
⁣
I fear mongered myself out of eating so many foods the past few years. Oatmeal (a perfectly healthy food) being one of them. I don’t mentally spiral anymore when eating oatmeal. Yet comments like that sure re-start the spiral. ⁣
⁣
I am not, nor will I ever be, a LOL-if-it-fits-your-macros kinda gal⁣
⁣
I still prioritize eating mostly real, whole foods prepared outta my own kitchen. Try to avoid packaged foods. And prefer labels with 10 ingredients or less.⁣
⁣
But I’m also a normal human being. I buy pastured eggs and grassfed meat, but also do normal people things like occasionally eat sour patch kids or drink a Red Bull.⁣
⁣
I don’t like that I’ve been feeling like I have to “hide” some of the things i enjoy and consume. ⁣
⁣
So this is me setting boundaries so that I can show all of my life, not just what I think people want to see. ⁣
⁣
Please stop commenting on my food. I am like the rest of you and struggle enough, I promise my mental health does not need your input ♥️

  • My mental health does not need your commentary on my food choices.⁣

    I love y’all, but boy do my DMs leave me wanting to throw my phone, and often.⁣

    Running two online businesses, my life is an open book: i share frequently what i eat, how I workout, behind the scenes of my business.. it’s like living in a big fishbowl (which most times, is fine)⁣

    But to be truthful, I’d gotten really uptight/mentally unhealthy/disordered about my food being a certain caliber of organic/GF/DF/avoiding certain foods/etc etc the past two years between blogging, coaching, having my social media blow up, and struggling with gut and hormone woes.⁣

    Regardless of what I post, people feel the need to slide in DMs and share their thoughts and/or opinions. It’s super annoying.⁣

    Hell, I posted overnight oats to my story and was met with “omg, I’m surprised you eat oatmeal, arent u worried about gLyCoPhOsPhaTe??”⁣

    Hey stranger of the internet, please let a sister eat oatmeal in peace. ⁣

    I fear mongered myself out of eating so many foods the past few years. Oatmeal (a perfectly healthy food) being one of them. I don’t mentally spiral anymore when eating oatmeal. Yet comments like that sure re-start the spiral. ⁣

    I am not, nor will I ever be, a LOL-if-it-fits-your-macros kinda gal⁣

    I still prioritize eating mostly real, whole foods prepared outta my own kitchen. Try to avoid packaged foods. And prefer labels with 10 ingredients or less.⁣

    But I’m also a normal human being. I buy pastured eggs and grassfed meat, but also do normal people things like occasionally eat sour patch kids or drink a Red Bull.⁣

    I don’t like that I’ve been feeling like I have to “hide” some of the things i enjoy and consume. ⁣

    So this is me setting boundaries so that I can show all of my life, not just what I think people want to see. ⁣

    Please stop commenting on my food. I am like the rest of you and struggle enough, I promise my mental health does not need your input ♥️
  • 2,243 222 21 hours ago
  • Kit Kat is totally toying with us!  They’ve been teasing about new flavors, and rumors have been flying!  As official snack investigators, we are trying to get to the bottom of this mystery... because Kit Kat is definitely not offering any assistance. 😉 Here's the timeline of events: ⁣
⁣
November 14th: Birthday Cake flavor was leaked by @junkfoodleaks_ 
November 20th, Kit Kat's Twitter (@KitKat_US) released a sexy image of six naked Kit Kat bars. ⁣
November 24th, @walmart leaked an image of four packages in new flavors.  These were Cotton Candy, Cherry Cola, Orange Creamsicle, and Chocolate Cream Pie. That image has since completely disappeared, but the news of it spread quickly. ⁣
⁣
November 27th, Kit Kat tweeted again, and this time it featured four packaged bars: Chocolate Cream Pie (again), Sweet Potato Pie, Apple Pie, and Blueberry Pie.⁣
⁣
Let's recap - that's a potential of FOURTEEN new flavors, including the mystery flavors from the Kit Kat tweet.⁣
And it's been crickets from Kit Kat and Hershey ever since.  The silence is killing us! Since they posted the image of the unwrapped Kit Kats, we're going to assume that some of these are actually in production, slotted to hit shelves in 2020.  By looking at the image, we are predicting: (top left to right) Cherry Cola, Chocolate Cream Pie, Cotton Candy, Apple Pie, Birthday Cake, and Orange Creamsicle. We also think these sound like summery fair and carnival flavors-  which makes us think they could have a summer release.⁣
⁣
What do you think the actual flavors they release will be? Which would you like to see hit the shelves the most? 😍😋
  • Kit Kat is totally toying with us!  They’ve been teasing about new flavors, and rumors have been flying!  As official snack investigators, we are trying to get to the bottom of this mystery... because Kit Kat is definitely not offering any assistance. 😉 Here's the timeline of events: ⁣

    November 14th: Birthday Cake flavor was leaked by @junkfoodleaks_
    November 20th, Kit Kat's Twitter (@KitKat_US) released a sexy image of six naked Kit Kat bars. ⁣
    November 24th, @walmart leaked an image of four packages in new flavors.  These were Cotton Candy, Cherry Cola, Orange Creamsicle, and Chocolate Cream Pie. That image has since completely disappeared, but the news of it spread quickly. ⁣

    November 27th, Kit Kat tweeted again, and this time it featured four packaged bars: Chocolate Cream Pie (again), Sweet Potato Pie, Apple Pie, and Blueberry Pie.⁣

    Let's recap - that's a potential of FOURTEEN new flavors, including the mystery flavors from the Kit Kat tweet.⁣
    And it's been crickets from Kit Kat and Hershey ever since.  The silence is killing us! Since they posted the image of the unwrapped Kit Kats, we're going to assume that some of these are actually in production, slotted to hit shelves in 2020.  By looking at the image, we are predicting: (top left to right) Cherry Cola, Chocolate Cream Pie, Cotton Candy, Apple Pie, Birthday Cake, and Orange Creamsicle. We also think these sound like summery fair and carnival flavors-  which makes us think they could have a summer release.⁣

    What do you think the actual flavors they release will be? Which would you like to see hit the shelves the most? 😍😋
  • 1,780 56 4 December, 2019
  • The question I am asked most frequently is about my favourite books and resources. So I decided to share a list of some of my recent favourites in various categories.
-
RELATIONSHIPS:
Getting the Love you Want by Harville Hendrix
The Way of the Superior Man by David Deida
Where Should we Begin by Esther Perrel (Podcast)
-
BUSINESS:
How I Built This (Podcast)
The 4 Hour Workweek by Tim Ferriss
Naval (Podcast)
Drive by Daniel Pink
-
PERSONAL DEVELOPMENT:
The WAG Podcast (Podcast)
Daring Greatly by Brene Brown
A New Earth by Eckhart Tolle
The Big Leap by Gay Hendricks
Mindset by Carol Dweck
The Surrender Experiment by Michael Singer
Mans Search for Meaning by Viktor Frankl
-
FICTION:
The Name of the Wind by Patrick Rothfuss (Series)
Sum by David Eagleman
The Alchemist by Paulo Coelho
-
I am for sure missing a number of amazing ones. Add any you think I must have on here to the comments and I will continue to edit. Make sure to “save” this post for future reference.
  • The question I am asked most frequently is about my favourite books and resources. So I decided to share a list of some of my recent favourites in various categories.
    -
    RELATIONSHIPS:
    Getting the Love you Want by Harville Hendrix
    The Way of the Superior Man by David Deida
    Where Should we Begin by Esther Perrel (Podcast)
    -
    BUSINESS:
    How I Built This (Podcast)
    The 4 Hour Workweek by Tim Ferriss
    Naval (Podcast)
    Drive by Daniel Pink
    -
    PERSONAL DEVELOPMENT:
    The WAG Podcast (Podcast)
    Daring Greatly by Brene Brown
    A New Earth by Eckhart Tolle
    The Big Leap by Gay Hendricks
    Mindset by Carol Dweck
    The Surrender Experiment by Michael Singer
    Mans Search for Meaning by Viktor Frankl
    -
    FICTION:
    The Name of the Wind by Patrick Rothfuss (Series)
    Sum by David Eagleman
    The Alchemist by Paulo Coelho
    -
    I am for sure missing a number of amazing ones. Add any you think I must have on here to the comments and I will continue to edit. Make sure to “save” this post for future reference.
  • 765 25 21 hours ago

Latest Instagram Posts

  • "As we traveled back to Oklahoma, I could not prevent myself from writing down my weak points and what I wanted to improve upon the next time I am onstage." - Brian Whitacre.
-
-
Arriving on 3 weeks post World's. While I was able to sit back, enjoy & reflect on winning a 2nd World Title, I know complacency & "living of a winning high" is counterproductive to future progression. The goal remains the same as any off/improvement season: maintain that amateur hunger mentality having to climb to the top of the mountain mind set.
-
-
All while having 100% balance & flexibility mind you. If it ain't fun, why are we doing it? LOL.
-
-
So in the wise words of sith Lord Bill Belichick: "We're on to Cincinnati."
  • "As we traveled back to Oklahoma, I could not prevent myself from writing down my weak points and what I wanted to improve upon the next time I am onstage." - Brian Whitacre.
    -
    -
    Arriving on 3 weeks post World's. While I was able to sit back, enjoy & reflect on winning a 2nd World Title, I know complacency & "living of a winning high" is counterproductive to future progression. The goal remains the same as any off/improvement season: maintain that amateur hunger mentality having to climb to the top of the mountain mind set.
    -
    -
    All while having 100% balance & flexibility mind you. If it ain't fun, why are we doing it? LOL.
    -
    -
    So in the wise words of sith Lord Bill Belichick: "We're on to Cincinnati."
  • 1 1 15 hours ago
  • Looking for everyone that doubted me since day one 👀 #zonedin
  • Looking for everyone that doubted me since day one 👀 #zonedin
  • 7 3 15 hours ago
  • Dedication! .
.
Pick the right team to support you.. and then this shit is easy! .
.
We have options for everyone Read Below👇👇
.
.
1️⃣100% Online Coaching. Take your nutrition and workouts to the next level with Unique Macros. 100% online and custom to you. Learn what your body needs and how to live a healthier lifestyle
2️⃣1on1 Personal Training, Train with us on your schedule 2,3,4,5x a week. You get your full nutrition, and workouts for the days your not training. This is an all inclusive program. 
3️⃣Competition Prep, 6Month Program bringing you all the way to the stage. In Small group training for continued support and minds alike. Are you ready to flex Diet all the way to stage? No 60min Cardio sessions, custom programming and Macros
4️⃣Small Group, 2x or 3x per week. Strength training and nutrition, don’t miss out on this one of a kind group training (max 4 ppl) .
.
www.UniquePerformanceGym.com
  • Dedication! .
    .
    Pick the right team to support you.. and then this shit is easy! .
    .
    We have options for everyone Read Below👇👇
    .
    .
    1️⃣100% Online Coaching. Take your nutrition and workouts to the next level with Unique Macros. 100% online and custom to you. Learn what your body needs and how to live a healthier lifestyle
    2️⃣1on1 Personal Training, Train with us on your schedule 2,3,4,5x a week. You get your full nutrition, and workouts for the days your not training. This is an all inclusive program.
    3️⃣Competition Prep, 6Month Program bringing you all the way to the stage. In Small group training for continued support and minds alike. Are you ready to flex Diet all the way to stage? No 60min Cardio sessions, custom programming and Macros
    4️⃣Small Group, 2x or 3x per week. Strength training and nutrition, don’t miss out on this one of a kind group training (max 4 ppl) .
    .
    www.UniquePerformanceGym.com
  • 17 3 15 hours ago
  • FAT LOSS HABITS by @newtonkwong
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you think fat loss, what’s the first thing that comes to mind?  Endless cardio, chicken and broccoli every meal, and suffering for months?  If that’s your path to fat loss, you will not stay on that path for long.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are better ways to ensure you lose that fat you’ve been struggling with for so long:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Eat less calories.  A great method to do this is to eat your vegetables with every meal, as well as eat them FIRST.  Also drink ONLY water, unsweetened tea, or black coffee.  I recommend tracking your calories to ensure you have a slight calorie deficit (around 300 calories daily). You’re not starving yourself.  Instead, you’re eating less calories over a long period of time.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Lift weights.  Build muscles so that your body becomes a fat burning machine.  The more muscle you have, the higher metabolism you have.  More of what you eat will go towards the maintenance of your muscles, rather than going straight to your fat stores.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Eat more protein and fiber.  Foods naturally high in protein and fiber take more energy for your body to digest, therefore heightening your metabolism.  Plus they are satiating, preventing you from eating the more tempting, fat-inducing junk food and treats.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Find ways to move more during the day.  Do more walking and standing.  Take the stairs more often.  Calories burned from these non-exercise activities will add up over time, and will supplement your workouts and diet very nicely.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone who would benefit from this, then please send them here!
.
.
.
#workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips #buildmuscle #trainsmart #cpa #accountant #taxes #accounting #gotothegym #balancedmeals #trackingmacros #nutritionadvice
  • FAT LOSS HABITS by @newtonkwong
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    When you think fat loss, what’s the first thing that comes to mind? Endless cardio, chicken and broccoli every meal, and suffering for months? If that’s your path to fat loss, you will not stay on that path for long.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Here are better ways to ensure you lose that fat you’ve been struggling with for so long:
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1.) Eat less calories. A great method to do this is to eat your vegetables with every meal, as well as eat them FIRST. Also drink ONLY water, unsweetened tea, or black coffee. I recommend tracking your calories to ensure you have a slight calorie deficit (around 300 calories daily). You’re not starving yourself. Instead, you’re eating less calories over a long period of time.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2.) Lift weights. Build muscles so that your body becomes a fat burning machine. The more muscle you have, the higher metabolism you have. More of what you eat will go towards the maintenance of your muscles, rather than going straight to your fat stores.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3.) Eat more protein and fiber. Foods naturally high in protein and fiber take more energy for your body to digest, therefore heightening your metabolism. Plus they are satiating, preventing you from eating the more tempting, fat-inducing junk food and treats.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4.) Find ways to move more during the day. Do more walking and standing. Take the stairs more often. Calories burned from these non-exercise activities will add up over time, and will supplement your workouts and diet very nicely.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you know someone who would benefit from this, then please send them here!
    .
    .
    .
    #workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips #buildmuscle #trainsmart #cpa #accountant #taxes #accounting #gotothegym #balancedmeals #trackingmacros #nutritionadvice
  • 9 1 15 hours ago
  • I hope that you’re proud of the efforts you’ve put into this year and if not? Ok. What are you going to do differently in 2020 so that a year from now you’re not (yet again) feeling the same? 
Saying you’re going to do things differently just isn’t enough. I KNOW your intentions are to change but I also know that great challenges and great work comes from great planning (and yes embarking on a fitness journey IS a challenge!)
As humans, we are always seeking the path of less resistance, meaning it is unnatural for us to purposely seek discomfort. Working out IS uncomfortable! We naturally want to avoid this which is why we train our minds to seek habit and discipline to keep going 👏🏼 So what do you do? Plan it ALL
✅Plan your workouts a week ahead
✅Plan your rest days ✅Plan your meals for the day the night before 
I challenge you to start today and not on January 1st 💯
  • I hope that you’re proud of the efforts you’ve put into this year and if not? Ok. What are you going to do differently in 2020 so that a year from now you’re not (yet again) feeling the same?
    Saying you’re going to do things differently just isn’t enough. I KNOW your intentions are to change but I also know that great challenges and great work comes from great planning (and yes embarking on a fitness journey IS a challenge!)
    As humans, we are always seeking the path of less resistance, meaning it is unnatural for us to purposely seek discomfort. Working out IS uncomfortable! We naturally want to avoid this which is why we train our minds to seek habit and discipline to keep going 👏🏼 So what do you do? Plan it ALL
    ✅Plan your workouts a week ahead
    ✅Plan your rest days ✅Plan your meals for the day the night before
    I challenge you to start today and not on January 1st 💯
  • 26 1 16 hours ago
  • Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
  • Tonight’s review at JunkBanter.com! Link on profile page and in my IG story. Follow on Facebook, Twitter, and Snapchat 👻: junkbanter. If you’ve tried this product, share your thoughts below!
  • 759 39 16 hours ago
  • Eat. Lift. Eat some more. Lift some more. Current feels 😋💪🏽🍴🥞🍠🌮🍫🍦🍎🐓🥕
  • Eat. Lift. Eat some more. Lift some more. Current feels 😋💪🏽🍴🥞🍠🌮🍫🍦🍎🐓🥕
  • 29 3 16 hours ago
  • Have you ever gone on a road trip with NO map or directions🚗

Sure you would get to your destination eventually, but  you’d probably make a bunch of wrong turns along the way🤦🏻‍♀️ I used to be one of those people who’d go to the gym a few times a week, I’d eat what I thought was “healthy” but when my body never changed I’d complain that I was one of the unlucky people and that “nothing worked for me”😩 In reality, I had no clue what I was doing! Most days I was winging it, with absolutely no plan! No wonder nothing ever changed. We cant expect specific results with a vague approache🤷🏻‍♀️
⠀
So you’re working out and eating healthy....but what does that even mean👇🏼
⠀
👉🏼What exactly are you eating?
👉🏼How much of it are you eating? (YES...salads can be fattening)
👉🏼How often are you working out?
👉🏼How’s your sleep, stress, hormone balance, water intake….
👉🏼Are you CONSISTENT with all of the above and how long have you been consistent for?

You need a plan if you want to reach your goals🌟 👉🏼Start by keeping a journal of your workouts, track your food in an app like MyFitnessPal
👉🏼Track your water intake
👉🏼Mark on a calendar each time you get your workout in
👉🏼Aim for 80% consistency

Make a plan, track your progress, keep yourself accountable, and you’ll reach your goals a lot faster📝

#weightlossjourney #fitmominspire #fittips #noexcuseswork #homeworkouts #fatlossjourney #flexibledieting #fitmomlife #womenhelpingwomen #womensweightloss #fitmomsofig #healthyfitnessjourney #flexiblediet
  • Have you ever gone on a road trip with NO map or directions🚗

    Sure you would get to your destination eventually, but you’d probably make a bunch of wrong turns along the way🤦🏻‍♀️ I used to be one of those people who’d go to the gym a few times a week, I’d eat what I thought was “healthy” but when my body never changed I’d complain that I was one of the unlucky people and that “nothing worked for me”😩 In reality, I had no clue what I was doing! Most days I was winging it, with absolutely no plan! No wonder nothing ever changed. We cant expect specific results with a vague approache🤷🏻‍♀️

    So you’re working out and eating healthy....but what does that even mean👇🏼

    👉🏼What exactly are you eating?
    👉🏼How much of it are you eating? (YES...salads can be fattening)
    👉🏼How often are you working out?
    👉🏼How’s your sleep, stress, hormone balance, water intake….
    👉🏼Are you CONSISTENT with all of the above and how long have you been consistent for?

    You need a plan if you want to reach your goals🌟 👉🏼Start by keeping a journal of your workouts, track your food in an app like MyFitnessPal
    👉🏼Track your water intake
    👉🏼Mark on a calendar each time you get your workout in
    👉🏼Aim for 80% consistency

    Make a plan, track your progress, keep yourself accountable, and you’ll reach your goals a lot faster📝

    #weightlossjourney #fitmominspire #fittips #noexcuseswork #homeworkouts #fatlossjourney #flexibledieting #fitmomlife #womenhelpingwomen #womensweightloss #fitmomsofig #healthyfitnessjourney #flexiblediet
  • 12 1 16 hours ago
  • @katiecrokus Philly Bake!
.
Check out Katie’s page for the recipe and full directions!
.
I followed her directions with only a few tweaks or notes below.
.
I prepped this in phases to break up the work since I was already tapped out on time this weekend! I browned the meat and chopped the bell peppers Monday night. Tuesday morning before work I threw everything together, immersion blended it and put the pan in the fridge. When I got home from work I popped it in the oven for an hour, let it cool fully and stored it in the fridge. Then tonight after work we warmed up our individual portions for a 5 min meal! Just an example of how dividing up tasks can really help when time is your most limited resource!!
.
My riced cauliflower was a fresh raw bag vs being cooked already.
.
My bell peppers were also raw going in. Just saving time where I can.
.
I also added an entire package of raw mushrooms to mine (200g)! I threw them in whole before I used the immersion blender to combine everything and it easily blended them right in. Extra volume and micros!!
.
I ran out of cottage cheese (Good Culture brand!) so I had to sub about 1/3 for the called for amount with non fat plain greek yogurt. I think it was totally fine.
.
The smallest package of 96/4 ground beef at my store comes out to around 500g vs the 300g smaller packs she get from Costco. Seemed fine to me with more meat!
.
I followed Katie’s exact seasoning’s - next time I’ll probably make it spicier but like she says, a lot of takes she makes it more mild to feed the family and then adds extra spice to her portion each night with Tony Chacheres or something else.
.
Katie tip - I used a 9x13 foil pan so I won’t have any clean up. HELL YES.
.
I baked mine for a full hour! I just wanted to make sure it wasn’t water-y.
. 
I did use the @cutdacarb on the top like she does,  but if you don’t have them it’s not a deal breaker. But it DEF adds a crispy element I love.
.
Definitely top it with a little Tostitos Queso Blanco like she does - it takes it UP a notch. Don’t add that until you’re heating up your portion to eat immediately.
.
Naturally I had mine with @cutdacarb chips and 100g of shredded lettuce + CONT BELOW 👇🏻
  • @katiecrokus Philly Bake!
    .
    Check out Katie’s page for the recipe and full directions!
    .
    I followed her directions with only a few tweaks or notes below.
    .
    I prepped this in phases to break up the work since I was already tapped out on time this weekend! I browned the meat and chopped the bell peppers Monday night. Tuesday morning before work I threw everything together, immersion blended it and put the pan in the fridge. When I got home from work I popped it in the oven for an hour, let it cool fully and stored it in the fridge. Then tonight after work we warmed up our individual portions for a 5 min meal! Just an example of how dividing up tasks can really help when time is your most limited resource!!
    .
    My riced cauliflower was a fresh raw bag vs being cooked already.
    .
    My bell peppers were also raw going in. Just saving time where I can.
    .
    I also added an entire package of raw mushrooms to mine (200g)! I threw them in whole before I used the immersion blender to combine everything and it easily blended them right in. Extra volume and micros!!
    .
    I ran out of cottage cheese (Good Culture brand!) so I had to sub about 1/3 for the called for amount with non fat plain greek yogurt. I think it was totally fine.
    .
    The smallest package of 96/4 ground beef at my store comes out to around 500g vs the 300g smaller packs she get from Costco. Seemed fine to me with more meat!
    .
    I followed Katie’s exact seasoning’s - next time I’ll probably make it spicier but like she says, a lot of takes she makes it more mild to feed the family and then adds extra spice to her portion each night with Tony Chacheres or something else.
    .
    Katie tip - I used a 9x13 foil pan so I won’t have any clean up. HELL YES.
    .
    I baked mine for a full hour! I just wanted to make sure it wasn’t water-y.
    .
    I did use the @cutdacarb on the top like she does, but if you don’t have them it’s not a deal breaker. But it DEF adds a crispy element I love.
    .
    Definitely top it with a little Tostitos Queso Blanco like she does - it takes it UP a notch. Don’t add that until you’re heating up your portion to eat immediately.
    .
    Naturally I had mine with @cutdacarb chips and 100g of shredded lettuce + CONT BELOW 👇🏻
  • 68 5 16 hours ago
  • For the first time since joining @ww ya girl had fast-food french fries🍟..oh and nuggets 😉
I ordered this @wendys kids meal for 12 #smartpoints thanks to the handy restaurant guide in the ww app💚🙌 Food like this while not forbidden, I always feared would set off a trigger for me. Well it's time to try something new. If you heard my stories today, I did a bit of self-reflection and reevaluated my journey. I spent so long cutting things out, and eating too much volume of healthier foods, which made it unhealthy. I'd rather enjoy something I really WANT that I know I'll enjoy, than trying to fulfill my desire to endulge with healthier foods, in unhealthy portions. 
Now I'm not saying all day every day I'll be eating things like this- but I think every once in a while in moderation it will feed my need to "step outside" my norm.

I brought home a Wendy's kids meal with a diet coke & used my own sugar free @heinz ketchup🍅

While I really enjoyed this, because it was out of the ordinary for me..I gottabe honest- I prefer my home-made hand cut fries anyday😜

#ww #myww #wwfriends #wwsupport #wwcommunity #wellnessthatworks #wwfriends #wwigfam #wwmafia #wellnessthatworks #wwreimagined #wwdinner #wwgoals #wwfriends #lifestyleblogger #healthylifestyle #fashionfitfoodie #flexibledieting #wwlongisland #wwnewyork #wendys
  • For the first time since joining @ww ya girl had fast-food french fries🍟..oh and nuggets 😉
    I ordered this @wendys kids meal for 12 #smartpoints thanks to the handy restaurant guide in the ww app💚🙌 Food like this while not forbidden, I always feared would set off a trigger for me. Well it's time to try something new. If you heard my stories today, I did a bit of self-reflection and reevaluated my journey. I spent so long cutting things out, and eating too much volume of healthier foods, which made it unhealthy. I'd rather enjoy something I really WANT that I know I'll enjoy, than trying to fulfill my desire to endulge with healthier foods, in unhealthy portions.
    Now I'm not saying all day every day I'll be eating things like this- but I think every once in a while in moderation it will feed my need to "step outside" my norm.

    I brought home a Wendy's kids meal with a diet coke & used my own sugar free @heinz ketchup🍅

    While I really enjoyed this, because it was out of the ordinary for me..I gottabe honest- I prefer my home-made hand cut fries anyday😜

    #ww #myww #wwfriends #wwsupport #wwcommunity #wellnessthatworks #wwfriends #wwigfam #wwmafia #wellnessthatworks #wwreimagined #wwdinner #wwgoals #wwfriends #lifestyleblogger #healthylifestyle #fashionfitfoodie #flexibledieting #wwlongisland #wwnewyork #wendys
  • 238 12 16 hours ago
  • RULES TO BURN FAT👋🏻⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
While this isn't an all encompassing list to burning fat, it will definitely get you started in the right direction.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
As with any weight loss goal, a calorie deficit is by far the number 1 most important factor in determining weight loss. Avoiding liquid calories, filling up on veggies, and eating protein at every meal are all staple habit changes if you are looking to drop body fat..⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
A full night's sleep, consistent exercise (3x per week minimum), and increased activity like upping your step count will also assist your fat loss goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
An often overlooked aspect regarding fat loss is enjoyment. You've got to somewhat enjoy the process. If you dread every aspect of the journey, you will be more likely to burn out and give up.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
If we added a Rule 9, what would yours be?⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
-⁠
⁠
#weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #naturalweightlossjourney
  • RULES TO BURN FAT👋🏻⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    While this isn't an all encompassing list to burning fat, it will definitely get you started in the right direction.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    As with any weight loss goal, a calorie deficit is by far the number 1 most important factor in determining weight loss. Avoiding liquid calories, filling up on veggies, and eating protein at every meal are all staple habit changes if you are looking to drop body fat..⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    A full night's sleep, consistent exercise (3x per week minimum), and increased activity like upping your step count will also assist your fat loss goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    An often overlooked aspect regarding fat loss is enjoyment. You've got to somewhat enjoy the process. If you dread every aspect of the journey, you will be more likely to burn out and give up.⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    If we added a Rule 9, what would yours be?⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
    -⁠

    #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #naturalweightlossjourney
  • 3 0 16 hours ago
  • Didn’t know IG was gonna fuck up my photo but I tried 💁🏽‍♂️😂. Also sorry I don’t have legit ABS but that doesn’t mean I still can’t help!.
.
Today’s #workoutwednesday is a compilation of some of my favorite AB exercises that DONT require a specific fitness level! .
Based on your personal level of fitness feel free to make adjustments as needed.
.
ROUTINE (SWIPE LEFT 👈🏽):
🔪Weighted Planks (feel free to start with JUST your bodyweight!)
🔪90 Degree Crunches
🔪Russian Twists
🔪Reverse Crunches
🔪Side Planks
.
Feel free to pick and choose, try the routine, or if you want to make it harder...turn it into an AB circuit!
.
Lastly, ima just say this...you DONT need to over complicate training your ABS. Most people tend to do so thinking that they’ll get ABS when in reality TRAINING YOUR ABS IS ONLY ONE FACTOR TO GETTING ABS..
.
The other????
.
Fat loss
.
If you want more information on that then let me know or shoot me a DM and I’ll be more than happy to help! .
I hope you all have a beautiful rest of your week!
.
#workoutwednesday #workout #wednesday #humpday #bodybuilding #powerlifting #powerbuilding #fitness #fit #diet #food #iifym #ifitfitsyourmacros #flexibledieting #aesthetics #gym #livefit #livefitdiestrong
  • Didn’t know IG was gonna fuck up my photo but I tried 💁🏽‍♂️😂. Also sorry I don’t have legit ABS but that doesn’t mean I still can’t help!.
    .
    Today’s #workoutwednesday is a compilation of some of my favorite AB exercises that DONT require a specific fitness level! .
    Based on your personal level of fitness feel free to make adjustments as needed.
    .
    ROUTINE (SWIPE LEFT 👈🏽):
    🔪Weighted Planks (feel free to start with JUST your bodyweight!)
    🔪90 Degree Crunches
    🔪Russian Twists
    🔪Reverse Crunches
    🔪Side Planks
    .
    Feel free to pick and choose, try the routine, or if you want to make it harder...turn it into an AB circuit!
    .
    Lastly, ima just say this...you DONT need to over complicate training your ABS. Most people tend to do so thinking that they’ll get ABS when in reality TRAINING YOUR ABS IS ONLY ONE FACTOR TO GETTING ABS..
    .
    The other????
    .
    Fat loss
    .
    If you want more information on that then let me know or shoot me a DM and I’ll be more than happy to help! .
    I hope you all have a beautiful rest of your week!
    .
    #workoutwednesday #workout #wednesday #humpday #bodybuilding #powerlifting #powerbuilding #fitness #fit #diet #food #iifym #ifitfitsyourmacros #flexibledieting #aesthetics #gym #livefit #livefitdiestrong
  • 13 2 16 hours ago
  • I still could not sleep last night so I took some zzquil and squeezed in a short but deadly 15 minute Move for More Tabata ride with Ally! I love Tabata and this ride was freaking hard!! I definitely want to repeat this one!
  • I still could not sleep last night so I took some zzquil and squeezed in a short but deadly 15 minute Move for More Tabata ride with Ally! I love Tabata and this ride was freaking hard!! I definitely want to repeat this one!
  • 13 1 16 hours ago
  • Lunch doesn't have to be boring!! Why do I love food prep? I love food prep because it enables me to eat real, home-cooked food with dynamic flavors and lots of variety week to week for LUNCH. Yes, lunch. Ditch the boring PB & J sandwich or that Panera cobb salad you've already had 5 million times, and get yourself some real food! 🤤🤭
.
.
#lunch #foodprepping #realfood
  • Lunch doesn't have to be boring!! Why do I love food prep? I love food prep because it enables me to eat real, home-cooked food with dynamic flavors and lots of variety week to week for LUNCH. Yes, lunch. Ditch the boring PB & J sandwich or that Panera cobb salad you've already had 5 million times, and get yourself some real food! 🤤🤭
    .
    .
    #lunch #foodprepping #realfood
  • 14 1 16 hours ago
  • When it comes to staying on track with your nutrition, drinking a delicious, nutrient dense smoothie every day (especially for breakfast) can be a total game changer.⁣⁣
⁣⁣
I’m usually not one to suggest people drink their calories, especially if fat loss is the goal. But these smoothies are different than your typical calorie bombs, which are low in protein and high in sugar.⁣⁣
⁣⁣
With a fat loss friendly smoothie, you’ll get lots of nutrients and filling fiber from fruits and veggies, enough protein to fill you up and keep you full, and some H2O to stay well hydrated. All for very few calories.⁣⁣
⁣⁣
If you make it the right way, you can whip it into a milkshake like consistency where it’s so thick you need to eat it with a spoon. It will satisfy your sweet tooth, keep cravings in check, and control hunger for hours.⁣⁣
⁣⁣
Here’s how I make mine:⁣⁣
⁣⁣
Add 1-2 cups of ice to a blender. I use a Ninja. It’s high powered and ideal for adding lots of ingredients and making a HUGE amount. The ice helps give it that eat with a spoon consistency.⁣⁣
⁣⁣
Next, I add frozen fruit and veggies. Berries are my go to, as they are low in calories and high in fiber. But feel free to use what you like. I also add 1/2 cup of frozen cauliflower rice (no you can’t taste it) to help thicken it up even more and  sneak in a serving of veggies. Another option is 1-2 handfuls of spinach.⁣⁣
⁣⁣
Then in goes the protein powder. Use 1-2 scoops depending on your needs.⁣⁣
⁣⁣
Adding a little bit of fat or extra fiber will help keep you full for more than an hour or two. Think avocado, a few teaspoons of coconut oil, or nut butter.⁣⁣
⁣⁣
And I always add stevia and sea salt to mine (trust me on this one). But you can also use extracts, cocoa powder, or anything else to give it more flavor.⁣⁣
⁣⁣
Last, add the liquid, just enough to cover the ingredients. Too much and you’ll have a watery shake. Fine if that’s your thing, but I prefer one I have to eat, not drink. I like to use just water, but low cal nut milk will work. ⁣
⁣⁣
Now here’s the secret. You gotta blend that bad boy for a long time. I’m talkin a few minutes here.⁣⁣
⁣⁣
And voila! A satisfying smoothie that won’t sabotage your fat loss 😋
  • When it comes to staying on track with your nutrition, drinking a delicious, nutrient dense smoothie every day (especially for breakfast) can be a total game changer.⁣⁣
    ⁣⁣
    I’m usually not one to suggest people drink their calories, especially if fat loss is the goal. But these smoothies are different than your typical calorie bombs, which are low in protein and high in sugar.⁣⁣
    ⁣⁣
    With a fat loss friendly smoothie, you’ll get lots of nutrients and filling fiber from fruits and veggies, enough protein to fill you up and keep you full, and some H2O to stay well hydrated. All for very few calories.⁣⁣
    ⁣⁣
    If you make it the right way, you can whip it into a milkshake like consistency where it’s so thick you need to eat it with a spoon. It will satisfy your sweet tooth, keep cravings in check, and control hunger for hours.⁣⁣
    ⁣⁣
    Here’s how I make mine:⁣⁣
    ⁣⁣
    Add 1-2 cups of ice to a blender. I use a Ninja. It’s high powered and ideal for adding lots of ingredients and making a HUGE amount. The ice helps give it that eat with a spoon consistency.⁣⁣
    ⁣⁣
    Next, I add frozen fruit and veggies. Berries are my go to, as they are low in calories and high in fiber. But feel free to use what you like. I also add 1/2 cup of frozen cauliflower rice (no you can’t taste it) to help thicken it up even more and  sneak in a serving of veggies. Another option is 1-2 handfuls of spinach.⁣⁣
    ⁣⁣
    Then in goes the protein powder. Use 1-2 scoops depending on your needs.⁣⁣
    ⁣⁣
    Adding a little bit of fat or extra fiber will help keep you full for more than an hour or two. Think avocado, a few teaspoons of coconut oil, or nut butter.⁣⁣
    ⁣⁣
    And I always add stevia and sea salt to mine (trust me on this one). But you can also use extracts, cocoa powder, or anything else to give it more flavor.⁣⁣
    ⁣⁣
    Last, add the liquid, just enough to cover the ingredients. Too much and you’ll have a watery shake. Fine if that’s your thing, but I prefer one I have to eat, not drink. I like to use just water, but low cal nut milk will work. ⁣
    ⁣⁣
    Now here’s the secret. You gotta blend that bad boy for a long time. I’m talkin a few minutes here.⁣⁣
    ⁣⁣
    And voila! A satisfying smoothie that won’t sabotage your fat loss 😋
  • 108 6 16 hours ago
  • 2020 is about to be so lit.

New beginnings.

New relationships.

Same City.

Thanks for rocking with me on this journey.
  • 2020 is about to be so lit.

    New beginnings.

    New relationships.

    Same City.

    Thanks for rocking with me on this journey.
  • 46 8 16 hours ago
  • Don’t look back on December and regret not “sticking” with it. •
•
•
Instead of looking at this month a time to take off because you are “busy”, just take it a day at a time. A true life style change is not seasonal. Do we have times or “seasons” that aren’t as good as others? Of course, we all do. That shouldn’t be an excuse to totally quit. Instead let’s look at it this way...be on point every day that you CAN. Knowing that you will(if you chose) have a day or two off at holiday gatherings. Those few parties are not going to completely throw you off track. Taking an entire month off?? That could definitely take you a few steps back. 🥂 Here’s to not quitting and overcoming our excuse of “busy” !!! Keep going, you got this! @thelife_nutrition
  • Don’t look back on December and regret not “sticking” with it. •


    Instead of looking at this month a time to take off because you are “busy”, just take it a day at a time. A true life style change is not seasonal. Do we have times or “seasons” that aren’t as good as others? Of course, we all do. That shouldn’t be an excuse to totally quit. Instead let’s look at it this way...be on point every day that you CAN. Knowing that you will(if you chose) have a day or two off at holiday gatherings. Those few parties are not going to completely throw you off track. Taking an entire month off?? That could definitely take you a few steps back. 🥂 Here’s to not quitting and overcoming our excuse of “busy” !!! Keep going, you got this! @thelife_nutrition
  • 34 2 16 hours ago
  • Good Morning งับเช้านร้มาแบบง่ายๆอีกละ แค่ฟฉีกซอง @dailybitessnacks หั่นกล้วยหอม สตอเบอรี่ และเทนมแลคโตสฟรีลงไป พอนมโดนกับกราโนล่ามันหอมอร่อนดีจบสำหรับถ้วยนี้ จริงๆมีไข่ต้มอีกฟองเป็นโรคติดไข่ชอบกินไข่ตอนเช้ามากค่ะ รู้สึกมันต้องมีไข่ถึงอิ่มเลยจัดไปนอกเฟรมนี้😋🤣💖🌻✨
  • Good Morning งับเช้านร้มาแบบง่ายๆอีกละ แค่ฟฉีกซอง @dailybitessnacks หั่นกล้วยหอม สตอเบอรี่ และเทนมแลคโตสฟรีลงไป พอนมโดนกับกราโนล่ามันหอมอร่อนดีจบสำหรับถ้วยนี้ จริงๆมีไข่ต้มอีกฟองเป็นโรคติดไข่ชอบกินไข่ตอนเช้ามากค่ะ รู้สึกมันต้องมีไข่ถึงอิ่มเลยจัดไปนอกเฟรมนี้😋🤣💖🌻✨
  • 133 2 16 hours ago
  • Soup is incredible for many reasons; they are fairly cheap, they make plenty of leftovers, soup exists in every culture so flavor variety is there... but certainly the BEST thing about soups is that they're nutrient dense! Take this Italian Wedding soup: We subbed for a lean Chicken Meatball and used Quinoa instead of pasta for more protein. 💪
  • Soup is incredible for many reasons; they are fairly cheap, they make plenty of leftovers, soup exists in every culture so flavor variety is there... but certainly the BEST thing about soups is that they're nutrient dense! Take this Italian Wedding soup: We subbed for a lean Chicken Meatball and used Quinoa instead of pasta for more protein. 💪
  • 10 1 16 hours ago
  • Homemade peanut butter cups 🥜 .
.
ไหนใครเป็น fan Reese’s peanut butter cups แบบเราบ้าง... บอกเลยว่าตอนเด็กๆชอบมากกก วันนี้เลยจะมา #แจกสูตร ทำ peanut butter cups แบบ healthy .
สูตรนี้ง่ายมากๆ ใครๆก็ทำได้แน่นอน 😆
.
Ingredients :
- แป้งข้าวโอ๊ต 50g (เอา rolled oats ไปปั่นจนละเอียด).
- เนยถั่ว 60g.
- นำ้หวานดอกมะพร้าว / นำ้ผึ้ง 30g (ป็อปใช้ของ @lemonfarmorganic นะฮะ).
- dark chocolate ละลาย 50g (ใช้แบบ 70%) .
- ดอกเกลือ / fleur de sel นิดหน่อย โรยหน้า .
.
วิธีทำ :
- ผสม แป้งข้าวโอ๊ต นำ้ผึ้ง เนยถั่วให้เข้ากันจนกลายเป็น dough.
- อัด dough เนยถั่วใส่พิมพ์ silicone ตามด้วยดาร์กช็อคที่ละลายแล้ว.
- โรยด้วยดอกเกลือนิดหน่อย .
- นำเข้าตู้เย็นช่องธรรมดา ไม่กี่ชม. ก็กินได้แล้วค่ะ .
.
#healthydiary_pp .
.
#peanutbuttercup #peanutbutter #chocolate #reeses #snack
  • Homemade peanut butter cups 🥜 .
    .
    ไหนใครเป็น fan Reese’s peanut butter cups แบบเราบ้าง... บอกเลยว่าตอนเด็กๆชอบมากกก วันนี้เลยจะมา #แจกส ูตร ทำ peanut butter cups แบบ healthy .
    สูตรนี้ง่ายมากๆ ใครๆก็ทำได้แน่นอน 😆
    .
    Ingredients :
    - แป้งข้าวโอ๊ต 50g (เอา rolled oats ไปปั่นจนละเอียด).
    - เนยถั่ว 60g.
    - นำ้หวานดอกมะพร้าว / นำ้ผึ้ง 30g (ป็อปใช้ของ @lemonfarmorganic นะฮะ).
    - dark chocolate ละลาย 50g (ใช้แบบ 70%) .
    - ดอกเกลือ / fleur de sel นิดหน่อย โรยหน้า .
    .
    วิธีทำ :
    - ผสม แป้งข้าวโอ๊ต นำ้ผึ้ง เนยถั่วให้เข้ากันจนกลายเป็น dough.
    - อัด dough เนยถั่วใส่พิมพ์ silicone ตามด้วยดาร์กช็อคที่ละลายแล้ว.
    - โรยด้วยดอกเกลือนิดหน่อย .
    - นำเข้าตู้เย็นช่องธรรมดา ไม่กี่ชม. ก็กินได้แล้วค่ะ .
    .
    #healthydiary_pp .
    .
    #peanutbuttercup #peanutbutter #chocolate #reeses #snack
  • 46 16 16 hours ago
  • Many people come to us wanting to look and or perform like a top athlete. From following many of these people online, you may get the impression that the difference between you and them is the fun gadgets and supplements they’re promoting. Athletes have to make a living (and I’m 100% for that!), but as a follower, it’s easy to forget the basics of why the athletes are really special. ⁣⁣
⁣⁣
You can’t put hard work in a bottle and you can’t offer a free trial on consistency. ⁣
⁣
I’ve worked with and personally known professional athletes in CrossFit, NFL, MLB, NBA, golf and bodybuilding. I’m confident in saying that none of them went from average to amazing because they switched from whey protein to cricket protein. ⁣⁣
⁣⁣
It’s easy to get caught up in the “cool” stuff, but if you’re serious about making a change, whether that’s in your performance or your physique. Start looking at the athletes' qualities on the left. Obsess and master those first before getting caught up in the minutiae.
  • Many people come to us wanting to look and or perform like a top athlete. From following many of these people online, you may get the impression that the difference between you and them is the fun gadgets and supplements they’re promoting. Athletes have to make a living (and I’m 100% for that!), but as a follower, it’s easy to forget the basics of why the athletes are really special. ⁣⁣
    ⁣⁣
    You can’t put hard work in a bottle and you can’t offer a free trial on consistency. ⁣

    I’ve worked with and personally known professional athletes in CrossFit, NFL, MLB, NBA, golf and bodybuilding. I’m confident in saying that none of them went from average to amazing because they switched from whey protein to cricket protein. ⁣⁣
    ⁣⁣
    It’s easy to get caught up in the “cool” stuff, but if you’re serious about making a change, whether that’s in your performance or your physique. Start looking at the athletes' qualities on the left. Obsess and master those first before getting caught up in the minutiae.
  • 31 3 16 hours ago
  • When I die, please drag my body to the gym for one last shameless locker-room selfie. Deal? 👍🏼🤣
  • When I die, please drag my body to the gym for one last shameless locker-room selfie. Deal? 👍🏼🤣
  • 46 4 16 hours ago
  • BULKING UPDATE.

I’m eating a lot of food. At least a lot more than I’ve been used to anyway. I’m shooting for 190g of protein, 520g carbs, and 50g of fat for a total of 3300 calories.

This means larger meals, and it’s only moving up from here. While I enjoy food, as you can see by my face I’m not always thrilled by the volume of food needed to hit my macros.

This sometimes leads to digestion issues, gas and bloating. Not always the best feeling in the world!

This is why I’ve started using @1stphorm Digestive Enzymes. This contains 500mg if digestive enzymes to help break down the food I’m eating.

This has not only helped prevent those pesky digestive issues, but also ensures that my body is better able to absorb and use all the nutrients from the large amounts of food that I’m eating!

The way I see it, the better my body is able to actually use what I’m giving it, the better my overall progress will be!

If you have any questions about Digestive Enzymes please DM me, or follow the link in my bio to get FREE shipping.
.
.
.
#bulking 
#iam1stphorm 
#fitness
#nutrition 
#gains
  • BULKING UPDATE.

    I’m eating a lot of food. At least a lot more than I’ve been used to anyway. I’m shooting for 190g of protein, 520g carbs, and 50g of fat for a total of 3300 calories.

    This means larger meals, and it’s only moving up from here. While I enjoy food, as you can see by my face I’m not always thrilled by the volume of food needed to hit my macros.

    This sometimes leads to digestion issues, gas and bloating. Not always the best feeling in the world!

    This is why I’ve started using @1stphorm Digestive Enzymes. This contains 500mg if digestive enzymes to help break down the food I’m eating.

    This has not only helped prevent those pesky digestive issues, but also ensures that my body is better able to absorb and use all the nutrients from the large amounts of food that I’m eating!

    The way I see it, the better my body is able to actually use what I’m giving it, the better my overall progress will be!

    If you have any questions about Digestive Enzymes please DM me, or follow the link in my bio to get FREE shipping.
    .
    .
    .
    #bulking
    #iam1stphorm
    #fitness
    #nutrition
    #gains
  • 13 1 16 hours ago
  • pasta and cucumber for dinner!
75g chicken drumstick made in the airfryer
45g brown rice pasta 
1/4 cup pasta sauce
50g shredded mozzarella 
473 kcal | 42.5g carbs | 18.7g fat | 32.7g protein #iifym #iifymwomen #flexibledieting
  • pasta and cucumber for dinner!
    75g chicken drumstick made in the airfryer
    45g brown rice pasta
    1/4 cup pasta sauce
    50g shredded mozzarella
    473 kcal | 42.5g carbs | 18.7g fat | 32.7g protein #iifym #iifymwomen #flexibledieting
  • 3 1 16 hours ago
  • Tempo paused SSB squats for sets of 8 with 115kg after some DB presses.

The base of my program right now is focusing on hypertrophy and iron out some weaknesses/imbalances.

It’s made of 3 training sessions each week. 2 have some form of squatting and upper body work whilst the other is deadlift and posterior chain focused.
  • Tempo paused SSB squats for sets of 8 with 115kg after some DB presses.

    The base of my program right now is focusing on hypertrophy and iron out some weaknesses/imbalances.

    It’s made of 3 training sessions each week. 2 have some form of squatting and upper body work whilst the other is deadlift and posterior chain focused.
  • 25 1 16 hours ago
  • This pic feels risqué - but it’s more than I wear on stage soooo.... what the hell...
.
Almost 6 months deep in to this build and I still spy baby quad cuts 😭 - definitely my best and strongest off-season to date... ⬆️ 22 pounds 💁🏼‍♀️
.
Shoutout to my bathroom lighting - MVP 👌🏻👌🏻👌🏻
  • This pic feels risqué - but it’s more than I wear on stage soooo.... what the hell...
    .
    Almost 6 months deep in to this build and I still spy baby quad cuts 😭 - definitely my best and strongest off-season to date... ⬆️ 22 pounds 💁🏼‍♀️
    .
    Shoutout to my bathroom lighting - MVP 👌🏻👌🏻👌🏻
  • 310 25 16 hours ago
  • Even the BEST diet doesn’t mean anything if you can’t sustain it 🙅🏻‍♀️ #unpopulartruth
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We tend to get so hung up on which diet and lifestyle we should do because we knew someone who did a diet that worked for them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just because a diet worked for someone else, it doesn’t mean it’s going to work for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s what it really comes down to:
➡️ CALORIES IN VS. CALORIES OUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👍🏼 The good news? This means that you don’t have to do a diet you hate- You can literally find whatever diet works best for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👎🏼 The bad news: It’ll initially take some patience, time, trial & error to find what diet works best for YOU (I say this is bad news because this is where the majority of people give up 😳 but not you, my friend, NOT YOU)...and I’ll be the first to tell you it’s 110% worth it ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Flexible dieting/IIFYM, Keto, Clean Eating, Paleo, Intermittent fasting, Atkins, etc...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⬇️⬇️⬇️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The ONE thing that all diets have in common allowing you to lose weight → It simply puts you in a caloric deficit 💯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The only way to lose weight is to eat less than you’re burning over a period of time. Pick a diet that you can adhere to and sustain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You shouldn’t fit your diet, your diet should fit YOU 😎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Y’all know I’m all about that #flexibledieting lifestyle 🙌🏼❤️ Tell me, what diets have you tried in the past?? 👇🏼
  • Even the BEST diet doesn’t mean anything if you can’t sustain it 🙅🏻‍♀️ #unpopulartruth
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    We tend to get so hung up on which diet and lifestyle we should do because we knew someone who did a diet that worked for them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Just because a diet worked for someone else, it doesn’t mean it’s going to work for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Here’s what it really comes down to:
    ➡️ CALORIES IN VS. CALORIES OUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👍🏼 The good news? This means that you don’t have to do a diet you hate- You can literally find whatever diet works best for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    👎🏼 The bad news: It’ll initially take some patience, time, trial & error to find what diet works best for YOU (I say this is bad news because this is where the majority of people give up 😳 but not you, my friend, NOT YOU)...and I’ll be the first to tell you it’s 110% worth it ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Flexible dieting/IIFYM, Keto, Clean Eating, Paleo, Intermittent fasting, Atkins, etc...
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⬇️⬇️⬇️
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The ONE thing that all diets have in common allowing you to lose weight → It simply puts you in a caloric deficit 💯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The only way to lose weight is to eat less than you’re burning over a period of time. Pick a diet that you can adhere to and sustain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    You shouldn’t fit your diet, your diet should fit YOU 😎
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Y’all know I’m all about that #flexibledieting lifestyle 🙌🏼❤️ Tell me, what diets have you tried in the past?? 👇🏼
  • 41 0 16 hours ago
  • You don’t deserve a damn thing.
-
I see it all too often, so many people seem to think that just because we’re alive & breathing means we deserve to have everything we want handed to us without doing any of the work to get it. Well call me strange, but I’m gonna tell you right now that’s an absolutely RIDICULOUS mindset! We don’t deserve to be handed anything we didn’t work for....& just because we do the work doesn’t mean we’ll always get what we want.
-
We need rejection to learn. To learn how to problem solve, to learn what our strengths are, & to learn what our weaknesses are & how to improve them. If you’re handed everything your entire life it’s difficult to evolve & grow as a human. -
Sure it’s easy to run from the hard work. Sure it’s easy to stay comfortable. Sure it’s easy to whine & moan when you see other people a acheiving the things you want for yourself. But ya know what? They probably put in years of work to get there. Lean into the messy, hard, & sometimes painful experiences. Because that’s where real growth happens. You have to do the difficult work ✌🏽
  • You don’t deserve a damn thing.
    -
    I see it all too often, so many people seem to think that just because we’re alive & breathing means we deserve to have everything we want handed to us without doing any of the work to get it. Well call me strange, but I’m gonna tell you right now that’s an absolutely RIDICULOUS mindset! We don’t deserve to be handed anything we didn’t work for....& just because we do the work doesn’t mean we’ll always get what we want.
    -
    We need rejection to learn. To learn how to problem solve, to learn what our strengths are, & to learn what our weaknesses are & how to improve them. If you’re handed everything your entire life it’s difficult to evolve & grow as a human. -
    Sure it’s easy to run from the hard work. Sure it’s easy to stay comfortable. Sure it’s easy to whine & moan when you see other people a acheiving the things you want for yourself. But ya know what? They probably put in years of work to get there. Lean into the messy, hard, & sometimes painful experiences. Because that’s where real growth happens. You have to do the difficult work ✌🏽
  • 68 5 17 hours ago
  • What get’s measured gets managed
✅
If weight loss is your goal there are a least two things you need to know:
1️⃣ How much food (what macros) you need to be eating and
2️⃣ How much you’re currently eating
✅
Without those two things you are doing guess work. The picture above is two resources you can use to find out those numbers.
✅
But please, if you don’t know at least those two (there are others) it will be much harder (if at all) to success in losing weight.
  • What get’s measured gets managed

    If weight loss is your goal there are a least two things you need to know:
    1️⃣ How much food (what macros) you need to be eating and
    2️⃣ How much you’re currently eating

    Without those two things you are doing guess work. The picture above is two resources you can use to find out those numbers.

    But please, if you don’t know at least those two (there are others) it will be much harder (if at all) to success in losing weight.
  • 6 1 17 hours ago
  • I spent the majority of my life standing in the back. Not taking chances, not doing what it took, not being who I wanted to be, because I never thought I had what it took. I thought I would fail, so I never tried. I didn’t feel good enough, or worthy! 
If I could say one thing to that girl in the before picture, it would be: “girl! You already have what it takes! Believe in yourself, and get up and do it!” If you are doubting yourself today, this is your wake up call! **Girl! (Or boy 😜) You already have what it takes! Go get it! **make your future self look back and thank you! 😎
@macroholics
  • I spent the majority of my life standing in the back. Not taking chances, not doing what it took, not being who I wanted to be, because I never thought I had what it took. I thought I would fail, so I never tried. I didn’t feel good enough, or worthy!
    If I could say one thing to that girl in the before picture, it would be: “girl! You already have what it takes! Believe in yourself, and get up and do it!” If you are doubting yourself today, this is your wake up call! **Girl! (Or boy 😜) You already have what it takes! Go get it! **make your future self look back and thank you! 😎
    @macroholics
  • 29 2 17 hours ago