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iifym - 11.1m posts

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  • Krispy Kreme has a cheerful assortment of holiday doughnuts available now. All three are heavier on decoration than unique flavor. Santa’s Belly is frosted, filled with Chocolate Kreme, and topped with crunchy sugar candy on Santa’s big ole’ belt buckle. Present is glazed, frosted, and filled with Original Kreme. Reindeer is OG glazed, chocolate frosted and unfilled, but topper with pretzel antlers. Not a bad score for a layover at the ATL airport! 🎁 🍩
  • Krispy Kreme has a cheerful assortment of holiday doughnuts available now. All three are heavier on decoration than unique flavor. Santa’s Belly is frosted, filled with Chocolate Kreme, and topped with crunchy sugar candy on Santa’s big ole’ belt buckle. Present is glazed, frosted, and filled with Original Kreme. Reindeer is OG glazed, chocolate frosted and unfilled, but topper with pretzel antlers. Not a bad score for a layover at the ATL airport! 🎁 🍩
  • 738 9 1 hour ago
  • 🧡Who has the best chicken sandwich? Now you do! Crispy Chicken Sandwiches with 21g of protons and just 300 calories each.

Recipe includes a tangy honey BBQ sauce that I think y’all will really dig.

https://masonfit.com/crispy-chicken-sandwiches/ (clickable link in my bio)
  • 🧡Who has the best chicken sandwich? Now you do! Crispy Chicken Sandwiches with 21g of protons and just 300 calories each.

    Recipe includes a tangy honey BBQ sauce that I think y’all will really dig.

    https://masonfit.com/crispy-chicken-sandwiches/ (clickable link in my bio)
  • 833 34 1 hour ago
  • MYPROTEIN CHRISTMAS PARTY! 🤩✨
. . .
Woweeee I’ve honestly had such a lovely day today in Manchester with some of the @myproteinuk gang! Feeling so very lucky and it was an absolute treat meeting everyone in real life after so long! Fab company and fab food - what more could ya ask for 🥰
————
Of course before the party could begin the day started off with a Barry’s bootcamp class (which me and @abcdefghijkleila_ sat out of because we’re both poorly kidz) - so instead we spent the hour doing what we do best... taking pics & getting content 😂😂😂. I mean... cardio right!?!? 🤣
.
But honestly watching the others do the class made me jealous af but I’m still holding off of any exercise. Speaking to some of the team today about taking time off the gym (even taking months off in some cases), reassured me that it really won’t make a huge impact when I can eventually get back to it again - and likelihood is I’ll come back stronger. So I’m sitting tight, resting up & probably waiting until January now to train properly again 😅. Health comes first 🤟🏼
...
Hope everyone has had a lovely end to the week, and is as ready as I am for a restful & chilled weekenddddd 💜
  • MYPROTEIN CHRISTMAS PARTY! 🤩✨
    . . .
    Woweeee I’ve honestly had such a lovely day today in Manchester with some of the @myproteinuk gang! Feeling so very lucky and it was an absolute treat meeting everyone in real life after so long! Fab company and fab food - what more could ya ask for 🥰
    ————
    Of course before the party could begin the day started off with a Barry’s bootcamp class (which me and @abcdefghijkleila_ sat out of because we’re both poorly kidz) - so instead we spent the hour doing what we do best... taking pics & getting content 😂😂😂. I mean... cardio right!?!? 🤣
    .
    But honestly watching the others do the class made me jealous af but I’m still holding off of any exercise. Speaking to some of the team today about taking time off the gym (even taking months off in some cases), reassured me that it really won’t make a huge impact when I can eventually get back to it again - and likelihood is I’ll come back stronger. So I’m sitting tight, resting up & probably waiting until January now to train properly again 😅. Health comes first 🤟🏼
    ...
    Hope everyone has had a lovely end to the week, and is as ready as I am for a restful & chilled weekenddddd 💜
  • 586 24 1 hour ago
  • ONLY ✌🏼 MORE DAYS UNTIL OUR GRAND OPENING IN PASADENA, WHO IS READY 😎⁉️
#brickandflour
  • ONLY ✌🏼 MORE DAYS UNTIL OUR GRAND OPENING IN PASADENA, WHO IS READY 😎⁉️
    #brickandflour
  • 140 3 39 minutes ago
  • Lindt Snickerdoodle Truffles are back again for another season! We tried these last year, and we highly recommend them. An amazing twist on a classic seasonal favorite cookie! The creamy center and candy pieces on the outside make this truffle absolutely delicious! 😍
  • Lindt Snickerdoodle Truffles are back again for another season! We tried these last year, and we highly recommend them. An amazing twist on a classic seasonal favorite cookie! The creamy center and candy pieces on the outside make this truffle absolutely delicious! 😍
  • 300 7 2 hours ago
  • SAUSAGES AND MASH! 😍🙌🏼
. . .
What. A. Day! 9-5:30 at uni done and dusted and if I can I’ll say I’m bloody proud of myself 😅. So ready to collapse in PJs but first I had to thank past Emma for meal prepping tonight’s dinner - so all I did was microwave the lot, steam some veggies and make some gravy 🤤🤤🤤
————
The deets:
▫️ Two @lindamccartneyfoods veggie sausages
▫️ A load of buttery mashed swede
▫️ Veggies for days: broccoli, courgette and peas
▫️ And OF COURSE, a drowning of Bisto gravyyyy 🤪
————
Absolute dream. Now once I’m PJ’d up I actually need to PACK... cos I’m off to Manchester with @myproteinuk tomorrow!
Ofc I’ll be sitting out of all the fitnessy related activities cos of my health, but u know I’m really there for the reception & partayy anyway - can’t wait 🕺
♥️ Have a lovely eve team ♥️
  • SAUSAGES AND MASH! 😍🙌🏼
    . . .
    What. A. Day! 9-5:30 at uni done and dusted and if I can I’ll say I’m bloody proud of myself 😅. So ready to collapse in PJs but first I had to thank past Emma for meal prepping tonight’s dinner - so all I did was microwave the lot, steam some veggies and make some gravy 🤤🤤🤤
    ————
    The deets:
    ▫️ Two @lindamccartneyfoods veggie sausages
    ▫️ A load of buttery mashed swede
    ▫️ Veggies for days: broccoli, courgette and peas
    ▫️ And OF COURSE, a drowning of Bisto gravyyyy 🤪
    ————
    Absolute dream. Now once I’m PJ’d up I actually need to PACK... cos I’m off to Manchester with @myproteinuk tomorrow!
    Ofc I’ll be sitting out of all the fitnessy related activities cos of my health, but u know I’m really there for the reception & partayy anyway - can’t wait 🕺
    ♥️ Have a lovely eve team ♥️
  • 1,410 24 22 hours ago
  • Tiny gym workouts are the best workouts!! Excuse the heavy breathing, laughing, and awkward silence 😂 On stories is a good ol’ blooper and then I’m sharing what I ate today since I’m back from vacay and tracking my food! Thank goodness for macros because coming home from my trip and trying to stay away from Christmas candy has been hard! 😱 Hope you try this quick workout, know God loves you, and REST WHEN YOU’RE DONE!
.
5 rounds:
12 reverse hyper on yoga ball/bench
20 DB wide leg RDL & squat.
.
5 rounds:
8 controlled hamstring curls
8 glute kickbacks per leg, using lying hamstring curl machine.
.
5 rounds:
8 DB split squats per leg
12 DB RDL.
.
🍹 My post-workout shake was @pescience (discount code Aubrie) 1 scoop of Vegan protein 💥 .
.
🔥 Headphone covers are @beat.kicks discount code Aubrie 💕 .
.
💧 @hydrojug 2x per day ! (Discount code Aubrie)
.
#rwydworkouts #rwydchallenge #iifym #moverm #girlswholift #restwhenyouredone  #freeworkout #girlswithmuscle #abs #workout #pcos #wod #crossfit #crossfitgirls #workout #gluteworkout #hamstringworkout
  • Tiny gym workouts are the best workouts!! Excuse the heavy breathing, laughing, and awkward silence 😂 On stories is a good ol’ blooper and then I’m sharing what I ate today since I’m back from vacay and tracking my food! Thank goodness for macros because coming home from my trip and trying to stay away from Christmas candy has been hard! 😱 Hope you try this quick workout, know God loves you, and REST WHEN YOU’RE DONE!
    .
    5 rounds:
    12 reverse hyper on yoga ball/bench
    20 DB wide leg RDL & squat.
    .
    5 rounds:
    8 controlled hamstring curls
    8 glute kickbacks per leg, using lying hamstring curl machine.
    .
    5 rounds:
    8 DB split squats per leg
    12 DB RDL.
    .
    🍹 My post-workout shake was @pescience (discount code Aubrie) 1 scoop of Vegan protein 💥 .
    .
    🔥 Headphone covers are @beat.kicks discount code Aubrie 💕 .
    .
    💧 @hydrojug 2x per day ! (Discount code Aubrie)
    .
    #rwydworkouts #rwydchallenge #iifym #moverm #girlswholift #restwhenyouredone #freeworkout #girlswithmuscle #abs #workout #pcos #wod #crossfit #crossfitgirls #workout #gluteworkout #hamstringworkout
  • 10,277 134 17 hours ago

Latest Instagram Posts

  • If it comes in a box, bag or isn’t found in nature it’s probably not real food 🤔
•
There’s always a time and a place for processed snacks and foods. Heck at VN we recommend taking certain supplements and those aren’t found in nature 🤷🏽‍♂️
•
One of the most important tasks we work with with all our VN clients is to build their diets around whole food sources. Once we are able to establish good whole food habits clients are amazed how they no longer crave processed foods (some are too full from the good stuff to even want the processed stuff!)
•
Regardless if you’re vegan, paleo, keto, high carb, low carb whatever. Just focus on eating more whole foods.
#healthy #wholefoods
  • If it comes in a box, bag or isn’t found in nature it’s probably not real food 🤔

    There’s always a time and a place for processed snacks and foods. Heck at VN we recommend taking certain supplements and those aren’t found in nature 🤷🏽‍♂️

    One of the most important tasks we work with with all our VN clients is to build their diets around whole food sources. Once we are able to establish good whole food habits clients are amazed how they no longer crave processed foods (some are too full from the good stuff to even want the processed stuff!)

    Regardless if you’re vegan, paleo, keto, high carb, low carb whatever. Just focus on eating more whole foods.
    #healthy #wholefoods
  • 4 1 2 minutes ago
  • Psalo se 𝟒. 𝐝𝐮𝐛𝐧𝐚 𝟐𝟎𝟏𝟔, to byl ten osudný den, kdy mi dorazilo mé úplně první máslo v životě. (důkaz aj na 3. fotce)⁣
⁣
Jednalo se o cheat spread od @r3ptilecz - 𝐏𝐞𝐚𝐧𝐮𝐭𝐬 & 𝐏𝐞𝐜𝐚𝐧 𝐌𝐚𝐩𝐥𝐞 𝐏𝐢𝐞, na který jsem si připravila dnešní recenzi.⁣
⁣
Od té doby je mým šampionem a nedám na něj dopustit. ⁣
Základem tohoto másla jsou arašídy, krom arašídů v něm najdete VELKÉ, opakuji velké kousky pekanů. Má skvělou konzistenci, úplně se rozplývá na jazyku a ta slaďoučká chuť díky javorovému sirupu je totálně ON POINT. ⁣
Je to vážně jako jíst pekanový koláč, ale v tekuté verzi. Navíc krásně voní a šlo by ho jíst po kilech. ⁣
⁣
Oproti jiným, konkurečním máslíčkům, jsou tato naprosto jinde! Prostě nasadili laťku tak vysoko, že ji nikdo nedokáže překonat. Taky není divu, na výrobu používají jen samé kvalitní suroviny a většina z nich je i v bio kvalitě. ⁣
⁣
Nejraději si ho vychutnávám na teplé kaši, kde je máslo ještě tak 100x lepší, jelikož se krásně rozteče a trošinku zteplá. Dalším způsobem je to prostě po lžících (ne lžičkách, to je málo) a rovnou do pusy.⁣
⁣
Za mě si zaslouží 𝟏𝟓/𝟏𝟎. ⁣
⁣
Máslo tedy obsahuje - arašídy, pekanové ořechy, proteinový izolát, bio panenský kokosový olej, bio javorový sirup a stévii.⁣
⁣
Na 100g má 𝟓𝟏𝟑 𝐤𝐜𝐚𝐥⁣
📊𝐌𝐚𝐤𝐫𝐚 (na 100g)⁣
𝐒: 13,4g⁣
𝐓: 46,8g⁣
𝐁: 26,8g⁣
⁣
I po postupném vydávání samých dobrých příchutí, mi tohle máslo přirostlo k srdíčku nejvíce. Nevím, jestli je to tím, že bylo mé první, nebo že mi ještě připomíná Kanadu. Ale prostě je top a určitě by ho každý měl vyzkoušet!⁣
⁣
Už jste taky nějaké máslo od @r3ptilecz měli? A jestli ano, jaké je vaše nejoblíbenější? 🙂
  • Psalo se 𝟒. 𝐝𝐮𝐛𝐧𝐚 𝟐𝟎𝟏𝟔, to byl ten osudný den, kdy mi dorazilo mé úplně první máslo v životě. (důkaz aj na 3. fotce)⁣

    Jednalo se o cheat spread od @r3ptilecz - 𝐏𝐞𝐚𝐧𝐮𝐭𝐬 & 𝐏𝐞𝐜𝐚𝐧 𝐌𝐚𝐩𝐥𝐞 𝐏𝐢𝐞, na který jsem si připravila dnešní recenzi.⁣

    Od té doby je mým šampionem a nedám na něj dopustit. ⁣
    Základem tohoto másla jsou arašídy, krom arašídů v něm najdete VELKÉ, opakuji velké kousky pekanů. Má skvělou konzistenci, úplně se rozplývá na jazyku a ta slaďoučká chuť díky javorovému sirupu je totálně ON POINT. ⁣
    Je to vážně jako jíst pekanový koláč, ale v tekuté verzi. Navíc krásně voní a šlo by ho jíst po kilech. ⁣

    Oproti jiným, konkurečním máslíčkům, jsou tato naprosto jinde! Prostě nasadili laťku tak vysoko, že ji nikdo nedokáže překonat. Taky není divu, na výrobu používají jen samé kvalitní suroviny a většina z nich je i v bio kvalitě. ⁣

    Nejraději si ho vychutnávám na teplé kaši, kde je máslo ještě tak 100x lepší, jelikož se krásně rozteče a trošinku zteplá. Dalším způsobem je to prostě po lžících (ne lžičkách, to je málo) a rovnou do pusy.⁣

    Za mě si zaslouží 𝟏𝟓/𝟏𝟎. ⁣

    Máslo tedy obsahuje - arašídy, pekanové ořechy, proteinový izolát, bio panenský kokosový olej, bio javorový sirup a stévii.⁣

    Na 100g má 𝟓𝟏𝟑 𝐤𝐜𝐚𝐥⁣
    📊𝐌𝐚𝐤𝐫𝐚 (na 100g)⁣
    𝐒: 13,4g⁣
    𝐓: 46,8g⁣
    𝐁: 26,8g⁣

    I po postupném vydávání samých dobrých příchutí, mi tohle máslo přirostlo k srdíčku nejvíce. Nevím, jestli je to tím, že bylo mé první, nebo že mi ještě připomíná Kanadu. Ale prostě je top a určitě by ho každý měl vyzkoušet!⁣

    Už jste taky nějaké máslo od @r3ptilecz měli? A jestli ano, jaké je vaše nejoblíbenější? 🙂
  • 1 1 3 minutes ago
  • If you want results you’ve got to be willing to push outside your comfort zone. Every single rep here was UNCOMFORTABLE.
-
Doing the same weight, same amount of reps and sets week in and week out will not work.
-
Things to think about;
🌀 Are you getting stronger?
🌀 Or are you increasing the amount reps and/or sets over time?
🌀 Are you feeling it where you’re meant to? This is actually a factor that we often forget about as we lift heavier. Eg. Using momentum to shift the weight meaning target muscle group isn’t firing up properly and we’re using other muscles to do the work.
-
If you’ve become stuck in a rut with your training then let me help you.
-
Get in touch for a free training session (based in Pure Gym Silverburn)
  • If you want results you’ve got to be willing to push outside your comfort zone. Every single rep here was UNCOMFORTABLE.
    -
    Doing the same weight, same amount of reps and sets week in and week out will not work.
    -
    Things to think about;
    🌀 Are you getting stronger?
    🌀 Or are you increasing the amount reps and/or sets over time?
    🌀 Are you feeling it where you’re meant to? This is actually a factor that we often forget about as we lift heavier. Eg. Using momentum to shift the weight meaning target muscle group isn’t firing up properly and we’re using other muscles to do the work.
    -
    If you’ve become stuck in a rut with your training then let me help you.
    -
    Get in touch for a free training session (based in Pure Gym Silverburn)
  • 3 1 5 minutes ago
  • ✨8 Healthy Lifestyle Choices✨ 
YOGA🧘‍♀️ Yoga can change your physical and mental capacity quickly, while preparing the mind and body for long-term health. 
Benefits include:
• Relieve stress
• Better sleep
• Reduce chances of many long-term illnesses 
RAW FOOD🥬
Raw foods help the body to better prevent and fight diseases, especially chronic diseases. Raw and living foods contain essential food enzymes.
Benefits of eating more raw foods:
• More energy
• Clearer skin
• Better digestion
• Weight loss 
WATER💦
Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day. Benefits:
• Lose weight.
• Helps with nutrient absorption
• Boost energy 
REST💤
Getting enough good sleep is an essential part of looking after your health.
Benefits of more rest:
• Sharper Brain
• Mood Boost
• Steadier Blood Sugar
• Weight Control 
FASTING🙏
While a lot of people see fasting as a spiritual practise, scientists and researchers have confirmed that fasting also provides numerous health benefits.
Benefits include:
• Speeds up metabolism
• Promotes detoxification
• Fasting is good for your heart
SUNSHINE☀️
In its essence, the sun and the light that it gives off are central to our existence—and to our health.
Benefits include:
• Boost serotonin levels
• Produce vitamin d
• Help skin conditions 
MEDITATION💆‍♂️
Meditation is a habitual process of training your mind to focus and redirect your thoughts. The best thing about it is you can do it anywhere, without special equipment or memberships.
 Benefits include:
• Reduces stress
• Controls anxiety
• Reduce age-related memory loss 
FRESH AIR💨
Regardless of the time of year, we should always take more advantage of the outdoors. 
Benefits:
• Good for your digestive system
• Makes you happier
• Cleans your lungs . . 
By @alkaline_vegan_news
  • ✨8 Healthy Lifestyle Choices✨
    YOGA🧘‍♀️ Yoga can change your physical and mental capacity quickly, while preparing the mind and body for long-term health.
    Benefits include:
    • Relieve stress
    • Better sleep
    • Reduce chances of many long-term illnesses
    RAW FOOD🥬
    Raw foods help the body to better prevent and fight diseases, especially chronic diseases. Raw and living foods contain essential food enzymes.
    Benefits of eating more raw foods:
    • More energy
    • Clearer skin
    • Better digestion
    • Weight loss
    WATER💦
    Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day. Benefits:
    • Lose weight.
    • Helps with nutrient absorption
    • Boost energy
    REST💤
    Getting enough good sleep is an essential part of looking after your health.
    Benefits of more rest:
    • Sharper Brain
    • Mood Boost
    • Steadier Blood Sugar
    • Weight Control
    FASTING🙏
    While a lot of people see fasting as a spiritual practise, scientists and researchers have confirmed that fasting also provides numerous health benefits.
    Benefits include:
    • Speeds up metabolism
    • Promotes detoxification
    • Fasting is good for your heart
    SUNSHINE☀️
    In its essence, the sun and the light that it gives off are central to our existence—and to our health.
    Benefits include:
    • Boost serotonin levels
    • Produce vitamin d
    • Help skin conditions
    MEDITATION💆‍♂️
    Meditation is a habitual process of training your mind to focus and redirect your thoughts. The best thing about it is you can do it anywhere, without special equipment or memberships.
    Benefits include:
    • Reduces stress
    • Controls anxiety
    • Reduce age-related memory loss
    FRESH AIR💨
    Regardless of the time of year, we should always take more advantage of the outdoors.
    Benefits:
    • Good for your digestive system
    • Makes you happier
    • Cleans your lungs . .
    By @alkaline_vegan_news
  • 106 4 6 minutes ago
  • I feel like this is everyone's nutrition mantra.
  • I feel like this is everyone's nutrition mantra.
  • 0 1 6 minutes ago
  • This Almond Joy Oatmeal from the @cleansimpleeats Winter Meal Plan is one of our favorite flavor combos EVER. The secret to why it’s SO GOOD? Might have something to do with our Midnight Almond Coconut butter! 😏 We want to hear from YOU though, what are your favorite oatmeal flavor combos? #endlesspossibilties #offbeatfoods
  • This Almond Joy Oatmeal from the @cleansimpleeats Winter Meal Plan is one of our favorite flavor combos EVER. The secret to why it’s SO GOOD? Might have something to do with our Midnight Almond Coconut butter! 😏 We want to hear from YOU though, what are your favorite oatmeal flavor combos? #endlesspossibilties #offbeatfoods
  • 10 6 6 minutes ago
  • The game plan ✅
_
After seeing the specialist physio we have more of a plan... finally... I’m one very lucky person to being treated by her
_
The current thoughts are that there is a deep instability in my hips (yes both) and that the small supporting muscles within the joint are not working correctly, and therefore the large gross muscle groups have been doing all the work 🍑
_
This has caused the nerve from my back and through my hip to pinched and irritated. Hence all the pain and sickness🥴. And with that the guilt from cancelling plans, the effects on my degree and training... all things that are mentally wearing me down
_
So game plan - more electro acupuncture and slowly learning to use the small supporting muscles. A damn long process that’ll be very mentally challenging but it needs to be done
_
However much of a challenge it’ll be to the smallest little exercises, I will do it because I want to be pain free and I want to be able to train and drive and go to uni and be independent and make it through the day without having to go to bed
_
Time to get my life and training back, but first time to learn how to get up and sit down correctly 😂
_
#resilience
  • The game plan ✅
    _
    After seeing the specialist physio we have more of a plan... finally... I’m one very lucky person to being treated by her
    _
    The current thoughts are that there is a deep instability in my hips (yes both) and that the small supporting muscles within the joint are not working correctly, and therefore the large gross muscle groups have been doing all the work 🍑
    _
    This has caused the nerve from my back and through my hip to pinched and irritated. Hence all the pain and sickness🥴. And with that the guilt from cancelling plans, the effects on my degree and training... all things that are mentally wearing me down
    _
    So game plan - more electro acupuncture and slowly learning to use the small supporting muscles. A damn long process that’ll be very mentally challenging but it needs to be done
    _
    However much of a challenge it’ll be to the smallest little exercises, I will do it because I want to be pain free and I want to be able to train and drive and go to uni and be independent and make it through the day without having to go to bed
    _
    Time to get my life and training back, but first time to learn how to get up and sit down correctly 😂
    _
    #resilience
  • 25 3 7 minutes ago
  • Want better sex? Eat the right foods. 🍑
—
NITRIC OXIDE ➡️ BETTER SEX 🐦🐝
—
Aside from helping you look better naked, food is information that can support blood flow to your sex organs (including your brain—heyo!) and stimulate production of your body's sex hormones. 😍
—
Many of these foods support your nitric oxide pathway. Nitric oxide is a gas produced in your blood vessels which causes dilation, thus more blood flow.
—
Viagra and other impotence medications work due to their action on this pathway. One cause of erectile tissue dysfunction is unhealthy and aged arteries that feed blood to the sexual organs. Viagra (and these foods) work by influencing enzymes and supplying raw materials to the nitric oxide pathway.
—
Ladies—though the effects of Viagra is likely more "noticeable" in men 🍆, you rely on healthy blood flow as well 🍑. These foods are not just for the dudes! 💁‍♀️💁‍♂️
—
I hope you are planning on getting up to some sexy time this weekend! Tag someone to eat these foods with and let’s get that party started. 😏
•
•
•
•
•
#healthyfood #cleaneating #nutrition #geniusfoods #protein #healthyeating #healthychoices #healthylifestyle #exercise #sex #healthyliving #fitfood #instafit #intimacy #organic #glutenfree #gymlife #iifym #gains #wellness #muscle #breakfast #flexibledieting #paleo #supplements #itsalifestyle #foodfacts #science
  • Want better sex? Eat the right foods. 🍑

    NITRIC OXIDE ➡️ BETTER SEX 🐦🐝

    Aside from helping you look better naked, food is information that can support blood flow to your sex organs (including your brain—heyo!) and stimulate production of your body's sex hormones. 😍

    Many of these foods support your nitric oxide pathway. Nitric oxide is a gas produced in your blood vessels which causes dilation, thus more blood flow.

    Viagra and other impotence medications work due to their action on this pathway. One cause of erectile tissue dysfunction is unhealthy and aged arteries that feed blood to the sexual organs. Viagra (and these foods) work by influencing enzymes and supplying raw materials to the nitric oxide pathway.

    Ladies—though the effects of Viagra is likely more "noticeable" in men 🍆, you rely on healthy blood flow as well 🍑. These foods are not just for the dudes! 💁‍♀️💁‍♂️

    I hope you are planning on getting up to some sexy time this weekend! Tag someone to eat these foods with and let’s get that party started. 😏





    #healthyfood #cleaneating #nutrition #geniusfoods #protein #healthyeating #healthychoices #healthylifestyle #exercise #sex #healthyliving #fitfood #instafit #intimacy #organic #glutenfree #gymlife #iifym #gains #wellness #muscle #breakfast #flexibledieting #paleo #supplements #itsalifestyle #foodfacts #science
  • 335 16 9 minutes ago
  • 125kg/275lbs X 11 TnG CGBP AMRAP after a 2x5. These are the cleanest controlled touch n go reps I’ve done. I’d like to thank my sponsors @nike @lululemon @inzeradvancedesigns @ralphlauren for the gear. @rahmantrainingsystems
rahmantrainingsystem.wixsite.com/website
.
.
Interested in weekly comprehensive and customized powerlifting/strength/nutrition programming? Email or visit my website!
  • 125kg/275lbs X 11 TnG CGBP AMRAP after a 2x5. These are the cleanest controlled touch n go reps I’ve done. I’d like to thank my sponsors @nike @lululemon @inzeradvancedesigns @ralphlauren for the gear. @rahmantrainingsystems
    rahmantrainingsystem.wixsite.com/website
    .
    .
    Interested in weekly comprehensive and customized powerlifting/strength/nutrition programming? Email or visit my website!
  • 19 2 9 minutes ago
  • start with a slow controlled tempo on the negative portion of the movement, followed by an explosive push out tied together with a 1 second squeeze @ the top. wash, rinse & repeat for 40 reps #chestday
  • start with a slow controlled tempo on the negative portion of the movement, followed by an explosive push out tied together with a 1 second squeeze @ the top. wash, rinse & repeat for 40 reps #chestday
  • 7 3 12 minutes ago
  • Who else is Bulking rn?!😌👋 Feeling great energy wise recently which I’d largely attribute to a huge amount of calories! 
On about 2800-3000kcal a day at the moment since gaining inspiration again after having a practical on malnutrition and ways to increase calorie consumption easily! 
Using lots of soya milk, nut butters, butter and oats at the moment to push a calorie surplus.

Training has been great also, with lifts going up consistently! (Did you peep my 160 kg deadlift the other day on my story? 👀)* That being said, I think sitting down for a bit longer than usual and taking less time to warm up (as I’ve desperately been studying more for exams) has slightly taken its toll on my coccyx/ back (pre-1RM deadlift too) so I’m having to deload slightly and focus on some recovery and exercises that don’t load the spine.

Stay posted for a post on nutrition for recovery soon! 
What else would you like to see me discuss? 
How is your bulk going? 
Peep this picture using the #nightmode setting on an #iphone11pro too ✌️ #machinefitness#alphalete#nightmode#nightmodeiphone#postworkout#instafitness#fitspo#gains#nutrition#plantbased#macros#iifym#plantbasedathlete#bodybuilding#fitness#gym#ifbbpro#unicampus#chester#veganfood#vegannutrition#fitnessmotivation#bulking
  • Who else is Bulking rn?!😌👋 Feeling great energy wise recently which I’d largely attribute to a huge amount of calories!
    On about 2800-3000kcal a day at the moment since gaining inspiration again after having a practical on malnutrition and ways to increase calorie consumption easily!
    Using lots of soya milk, nut butters, butter and oats at the moment to push a calorie surplus.

    Training has been great also, with lifts going up consistently! (Did you peep my 160 kg deadlift the other day on my story? 👀)* That being said, I think sitting down for a bit longer than usual and taking less time to warm up (as I’ve desperately been studying more for exams) has slightly taken its toll on my coccyx/ back (pre-1RM deadlift too) so I’m having to deload slightly and focus on some recovery and exercises that don’t load the spine.

    Stay posted for a post on nutrition for recovery soon!
    What else would you like to see me discuss?
    How is your bulk going?
    Peep this picture using the #nightmode setting on an #iphone11pro too ✌️ #machinefitness #alphalete #nightmode #nightmodeiphone #postworkout #instafitness #fitspo #gains #nutrition #plantbased #macros #iifym #plantbasedathlete #bodybuilding #fitness #gym #ifbbpro #unicampus #chester #veganfood #vegannutrition #fitnessmotivation #bulking
  • 8 1 12 minutes ago
  • The fundamentals!! This is of course not the only path to a lean body (minus the caloric deficit - that is a fundamental and unavoidable truth), but it is an excellent path too it, especially for the busy man living a modern lifestyle with long hours at a desk. 👨🏻‍💻
The reality is, you are driving or commuting 10+ hours a week, working in an office for 35+ hours a week, and realistically want to have time to hang with your girl, kick it with the guys, catch the game, or just unwind with some Netflix. You don’t have time for hours a week in the gym. And that means a lower protein, higher carb, athlete style approach isn’t going to work for you. You simply don’t move enough. 🧘🏻‍♂️
If you dial in your nutrition, 3 30-60 minute lifts a week is enough to get diced up. 2-3 compound lifts and a couple of accessory lifts or a bit of abs and you’re set. For cardio, go play hockey, take a boxing, kickboxing or jiu-jitsu class, or take your girl skating. Anything other than spending your life slaving away on the treadmill. 🙄
For diet, eat a gram of protein per pound of bodyweight. This will keep you full, and will keep your metabolism running hot. 🔥
Last of all, to be lean, you’ll need to get into a caloric deficit and stay there till you’ve hit your goal. There are tons of ways to do this (fasting, iifym, keto, vegetarian/vegan, carnivore, etc.) but the fundamental truth that ties them all together as weight loss tools is that they all get you to reduce your calories through various mechanisms. It doesn’t matter which one you choose as long as it works for you, but none of them is the perfect path, the one size fits all, the magic pill). Personally, I like to start clients off with the hand measurement system until they hit between 10-15%. For getting below 10-12%, I recommend macro tracking. For getting below 8%, carb cycling and fasting comes into play. 📉
Bottom line, if you lift 3x/week, hit your protein, and stay in a deficit, you will get more ripped than you currently are! 💯
#getripped #losefat #shred #shreddies #iifym #paleo #lowcarb #leangains #macrotracking #myfitnesspal #fitfam #fitspo #cutting #6pack #sixpack #abs #protein #vegetarian #vegan #lift #jacked
  • The fundamentals!! This is of course not the only path to a lean body (minus the caloric deficit - that is a fundamental and unavoidable truth), but it is an excellent path too it, especially for the busy man living a modern lifestyle with long hours at a desk. 👨🏻‍💻
    The reality is, you are driving or commuting 10+ hours a week, working in an office for 35+ hours a week, and realistically want to have time to hang with your girl, kick it with the guys, catch the game, or just unwind with some Netflix. You don’t have time for hours a week in the gym. And that means a lower protein, higher carb, athlete style approach isn’t going to work for you. You simply don’t move enough. 🧘🏻‍♂️
    If you dial in your nutrition, 3 30-60 minute lifts a week is enough to get diced up. 2-3 compound lifts and a couple of accessory lifts or a bit of abs and you’re set. For cardio, go play hockey, take a boxing, kickboxing or jiu-jitsu class, or take your girl skating. Anything other than spending your life slaving away on the treadmill. 🙄
    For diet, eat a gram of protein per pound of bodyweight. This will keep you full, and will keep your metabolism running hot. 🔥
    Last of all, to be lean, you’ll need to get into a caloric deficit and stay there till you’ve hit your goal. There are tons of ways to do this (fasting, iifym, keto, vegetarian/vegan, carnivore, etc.) but the fundamental truth that ties them all together as weight loss tools is that they all get you to reduce your calories through various mechanisms. It doesn’t matter which one you choose as long as it works for you, but none of them is the perfect path, the one size fits all, the magic pill). Personally, I like to start clients off with the hand measurement system until they hit between 10-15%. For getting below 10-12%, I recommend macro tracking. For getting below 8%, carb cycling and fasting comes into play. 📉
    Bottom line, if you lift 3x/week, hit your protein, and stay in a deficit, you will get more ripped than you currently are! 💯
    #getripped #losefat #shred #shreddies #iifym #paleo #lowcarb #leangains #macrotracking #myfitnesspal #fitfam #fitspo #cutting #6pack #sixpack #abs #protein #vegetarian #vegan #lift #jacked
  • 5 1 16 minutes ago
  • I used to think the statement, “enjoy the journey” was a trite one.

We always focus on the end goal as if it’ll manifest immediately.

Truth is, results are in direct correlation with what you do and do not do.

Your life is a journey.

So if you aren’t happy with where you are in it, it’s up to you to make a change.

When you make changes that lead to what you want, it does in fact, become more enjoyable.
—

Join me: www.louisguarino.com/lgmethod 📸: @annefrazer_to
  • I used to think the statement, “enjoy the journey” was a trite one.

    We always focus on the end goal as if it’ll manifest immediately.

    Truth is, results are in direct correlation with what you do and do not do.

    Your life is a journey.

    So if you aren’t happy with where you are in it, it’s up to you to make a change.

    When you make changes that lead to what you want, it does in fact, become more enjoyable.


    Join me: www.louisguarino.com/lgmethod 📸: @annefrazer_to
  • 9 1 17 minutes ago
  • 🤷‍♂️Reasons You're Not Losing Fat
Tag a friend🙋‍♂️
- 
Follow @alperenozekgym for daily fitness/nutrition tips and education!📚
-
We have all been there before where our progress stalls. However, a lot of people start to put blame on things that aren't necessarily true. People start to blame their genetics, or they are eating too much and have to eat less and less and less and less. They might blame it on their workouts thinking they aren't working out hard enough of long enough, or even that healthy food is too nasty and not sustainable to eat. -
What ends up happening is they either give up or eat less and workout harder and longer which leads to a lot of muscle mass loss and potential health deficiencies. -
The truth is, 99% of the time, it is things we do not often think about. A lot of times it is because our sleep quantity and quality is not great, you aren't drinking enough which leads to increased food consumption as well as water retention, you aren't strength training despite working out a lot, and you aren't being honest with yourself and your diet and what you're actually consuming on a daily basis. -
A lot of times, it is the things you don't see or think of that are the reasons for stalled progress.
-
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
If you made it this far let me know below what you feel holds you back the most when it comes to fat loss 😊
.
.
.
.
.
.

#protein #fatloss #Nutrition #diethelp #weightlosshelp #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym #foody
  • 🤷‍♂️Reasons You're Not Losing Fat
    Tag a friend🙋‍♂️
    -
    Follow @alperenozekgym for daily fitness/nutrition tips and education!📚
    -
    We have all been there before where our progress stalls. However, a lot of people start to put blame on things that aren't necessarily true. People start to blame their genetics, or they are eating too much and have to eat less and less and less and less. They might blame it on their workouts thinking they aren't working out hard enough of long enough, or even that healthy food is too nasty and not sustainable to eat. -
    What ends up happening is they either give up or eat less and workout harder and longer which leads to a lot of muscle mass loss and potential health deficiencies. -
    The truth is, 99% of the time, it is things we do not often think about. A lot of times it is because our sleep quantity and quality is not great, you aren't drinking enough which leads to increased food consumption as well as water retention, you aren't strength training despite working out a lot, and you aren't being honest with yourself and your diet and what you're actually consuming on a daily basis. -
    A lot of times, it is the things you don't see or think of that are the reasons for stalled progress.
    -
    __________________
    Be sure to turn on our post notifications to never miss a post! 📲
    __________________
    If you made it this far let me know below what you feel holds you back the most when it comes to fat loss 😊
    .
    .
    .
    .
    .
    .

    #protein #fatloss #Nutrition #diethelp #weightlosshelp #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym #foody
  • 6 0 18 minutes ago
  • Mobility Matters
-
Instead of waiting until we have to stretch because of injury or soreness, what if we stretched because knew it was good for us?
-
It doesn’t have to be hot yoga in a studio, it can be at a regular gym, or on the rug in front of your television. We should always be able to make 15-20 minutes for our joint and muscle health.
-
Find a studio, take a class, or just YouTube  mobility movements to get started!
  • Mobility Matters
    -
    Instead of waiting until we have to stretch because of injury or soreness, what if we stretched because knew it was good for us?
    -
    It doesn’t have to be hot yoga in a studio, it can be at a regular gym, or on the rug in front of your television. We should always be able to make 15-20 minutes for our joint and muscle health.
    -
    Find a studio, take a class, or just YouTube mobility movements to get started!
  • 19 1 19 minutes ago
  • I am really kicking my butt that I didn’t take actual progress pictures 😩 having said that- I haven’t put these pictures together before, and I wasn’t going to share them but I thought what the hell.. 2019 has brought some changes for me. 
Keep in mind that the first picture is the first day after we got back from Mexico, all bloated and swollen from indulgence - high sodium, excessive food and drink and the like 🙈 it may be an extreme example so I threw in a photo from April as well. 
I have a lot to learn and overcome physically and more importantly, mentally and even psychologically. This process has had its absolute rock bottoms but on the other hand, I have had times where I could not be more proud of the progress I have made ❤️
#weightlossjourney #weightloss #iifym #challenges #changes #positive #gymlife #gymrat #fatloss #progress #happy #food #weighttraining #weighttrainingforwomen #gymmotivation
  • I am really kicking my butt that I didn’t take actual progress pictures 😩 having said that- I haven’t put these pictures together before, and I wasn’t going to share them but I thought what the hell.. 2019 has brought some changes for me.
    Keep in mind that the first picture is the first day after we got back from Mexico, all bloated and swollen from indulgence - high sodium, excessive food and drink and the like 🙈 it may be an extreme example so I threw in a photo from April as well.
    I have a lot to learn and overcome physically and more importantly, mentally and even psychologically. This process has had its absolute rock bottoms but on the other hand, I have had times where I could not be more proud of the progress I have made ❤️
    #weightlossjourney #weightloss #iifym #challenges #changes #positive #gymlife #gymrat #fatloss #progress #happy #food #weighttraining #weighttrainingforwomen #gymmotivation
  • 17 1 21 minutes ago
  • 📽 few from today’s full body workout.
  • 📽 few from today’s full body workout.
  • 16 3 21 minutes ago
  • AWARENESS is EVERYTHING 
It empowers us to make our own decisions with the FACTS at hand. .

Take a closer look at this “protein bowl”🔎 and you’ll find its 82% NON protein. What the heck 🤷🏼‍♀️
.

Nothing wrong with it but being aware of the misleading advertising might lead you towards a different food source 💯
  • AWARENESS is EVERYTHING
    It empowers us to make our own decisions with the FACTS at hand. .

    Take a closer look at this “protein bowl”🔎 and you’ll find its 82% NON protein. What the heck 🤷🏼‍♀️
    .

    Nothing wrong with it but being aware of the misleading advertising might lead you towards a different food source 💯
  • 3 1 22 minutes ago
  • Reposting @thetrainingmanual:⠀
...⠀
"𝙏𝙧𝙮 𝙩𝙝𝙞𝙨 𝙥𝙤𝙨𝙚 𝙤𝙪𝙩 𝙜𝙪𝙮𝙨👊⠀
𝙏𝘼𝙂 𝘼 𝙁𝙍𝙄𝙀𝙉𝘿 𝙒𝙄𝙏𝙃 𝘽𝘼𝘾𝙆 𝙋𝘼𝙄𝙉!⠀
- ⠀
Follow @TheTrainingManual for daily fitness/nutrition tips and education 📚⠀
- ⠀
This pose stretch the lower spine, hips, back and core muscles. This also open the chest and lungs allowing for easier breathing. Practicing this pose may improve posture and promote a healthy spine. This pose massages the spine. Moving the spine this way creates space between each and every vertebra, regenerating the bone marrow and strengthen the back muscles and improves the flexibility of the spine.⠀
- ⠀
The pose is especially recommended to those spending long periods of time standing up, allows the spine to take a break from against gravity. ·  Come onto your hands and knees. Make sure your knees are under your hips and your wrists under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. ·  As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow. With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and chin in. This part is known as Cat.⠀
- ⠀
Continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement. Repeat for a minute or so. This is very good fundamental practice before trekking.⠀
⠀
Benefits of Cat-Cow:⠀
⠀
Improves posture and balance⠀
⠀
Strengthens and stretches the spine and neck⠀
⠀
Stretches the hips, abdomen and back⠀
⠀
Increases coordination⠀
⠀
Massages and stimulates organs in the belly, like the kidneys and adrenal glands⠀
⠀
Creates emotional balance⠀
⠀
Relieves stress and calms the mind⠀
- ⠀
Turn post notifications on! 📲⠀
___________________⠀
What's your favourite yoga pose? Comment down below! 👇⠀
________________⠀
.⠀
.⠀
.⠀
#prehab #rehab #backpain #didyouknow #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox  #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym"
  • Reposting @thetrainingmanual:⠀
    ...⠀
    "𝙏𝙧𝙮 𝙩𝙝𝙞𝙨 𝙥𝙤𝙨𝙚 𝙤𝙪𝙩 𝙜𝙪𝙮𝙨👊⠀
    𝙏𝘼𝙂 𝘼 𝙁𝙍𝙄𝙀𝙉𝘿 𝙒𝙄𝙏𝙃 𝘽𝘼𝘾𝙆 𝙋𝘼𝙄𝙉!⠀
    - ⠀
    Follow @TheTrainingManual for daily fitness/nutrition tips and education 📚⠀
    - ⠀
    This pose stretch the lower spine, hips, back and core muscles. This also open the chest and lungs allowing for easier breathing. Practicing this pose may improve posture and promote a healthy spine. This pose massages the spine. Moving the spine this way creates space between each and every vertebra, regenerating the bone marrow and strengthen the back muscles and improves the flexibility of the spine.⠀
    - ⠀
    The pose is especially recommended to those spending long periods of time standing up, allows the spine to take a break from against gravity. · Come onto your hands and knees. Make sure your knees are under your hips and your wrists under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. · As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow. With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and chin in. This part is known as Cat.⠀
    - ⠀
    Continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement. Repeat for a minute or so. This is very good fundamental practice before trekking.⠀

    Benefits of Cat-Cow:⠀

    Improves posture and balance⠀

    Strengthens and stretches the spine and neck⠀

    Stretches the hips, abdomen and back⠀

    Increases coordination⠀

    Massages and stimulates organs in the belly, like the kidneys and adrenal glands⠀

    Creates emotional balance⠀

    Relieves stress and calms the mind⠀
    - ⠀
    Turn post notifications on! 📲⠀
    ___________________⠀
    What's your favourite yoga pose? Comment down below! 👇⠀
    ________________⠀
    .⠀
    .⠀
    .⠀
    #prehab #rehab #backpain #didyouknow #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #hipmobility #yogafit #stretchdaily#iifym "
  • 6 0 24 minutes ago
  • Shop local, keeping the high street alive!
  • Shop local, keeping the high street alive!
  • 6 1 24 minutes ago
  • “I want to stop binging”⁣⁣
“I want to get a handle on my eating”⁣⁣
“I want to stop obsessing over my diet”⁣⁣
⁣⁣
I hear these statements every single day-behaviors people want to change. ⁣⁣
⁣⁣
It’s amazing people want to improve their health & quality of life, but often times their approach doesn’t work, or takes much longer than it needs to. ⁣⁣
⁣⁣
Why?⁣⁣
⁣⁣
B/c people try to control the situation & manipulate the behavior directly. They think if they can dig their feet in, throw out all the temping food in their cabinets, finally commit to that one diet, that their eating problems will be solved 🧩⁣⁣
⁣⁣
That doesn’t work. That is putting a bandaid on a much deeper issue. It doesn’t work because your aren’t addressing the ROOT of the problem. ⁣⁣
⁣⁣
If you want to make TRUE LASTING CHANGE, you need to address your thoughts & beliefs 🧠⁣
⁣⁣
The belief systems we have and the thoughts we think impact our emotions. Our thoughts make us to feel shameful or hopeful, guilty or compassionate, angry or at peace. These emotions then drive our behavior.⁣⁣
⁣⁣
Ever get on the scale, see a number you didn’t like, & have a thought like “Really?! 0.2 pounds?! I’ve been kicking my butt in the gym for 0.2 pounds! Ugh! I’m so disgusting. What’s the point? I’m never going to lose weight anyways” & then find yourself binging or eating with a “screw it” mentality?⁣⁣
⁣⁣
That’s the perfect example of how your thoughts or reaction to a situation trigger a negative emotion which leads to a negative behavior. Round & round you go 🔄⁣⁣
⁣⁣
Your self talk is the root of the problem. This is what needs to be unpacked and examined. This is the work that must be done.⁣⁣
⁣⁣
I’m not saying it’s easy! Its HARD WORK-harder work than simply following the rules of a new diet. It takes a readiness & willingness to change. But unlike simply following a set of rules that offers a temporary sense of control followed by disappointment/shame/guilt, changing your thoughts & beliefs will change every single aspect of your life. ⁣⁣
⁣⁣
This is how we let go of dieting.This is how we change❤️⁣⁣
⁣⁣
PS. I always encourage my IE clients to work w/ a mental health professional to address issues beyond my scope🔎
  • “I want to stop binging”⁣⁣
    “I want to get a handle on my eating”⁣⁣
    “I want to stop obsessing over my diet”⁣⁣
    ⁣⁣
    I hear these statements every single day-behaviors people want to change. ⁣⁣
    ⁣⁣
    It’s amazing people want to improve their health & quality of life, but often times their approach doesn’t work, or takes much longer than it needs to. ⁣⁣
    ⁣⁣
    Why?⁣⁣
    ⁣⁣
    B/c people try to control the situation & manipulate the behavior directly. They think if they can dig their feet in, throw out all the temping food in their cabinets, finally commit to that one diet, that their eating problems will be solved 🧩⁣⁣
    ⁣⁣
    That doesn’t work. That is putting a bandaid on a much deeper issue. It doesn’t work because your aren’t addressing the ROOT of the problem. ⁣⁣
    ⁣⁣
    If you want to make TRUE LASTING CHANGE, you need to address your thoughts & beliefs 🧠⁣
    ⁣⁣
    The belief systems we have and the thoughts we think impact our emotions. Our thoughts make us to feel shameful or hopeful, guilty or compassionate, angry or at peace. These emotions then drive our behavior.⁣⁣
    ⁣⁣
    Ever get on the scale, see a number you didn’t like, & have a thought like “Really?! 0.2 pounds?! I’ve been kicking my butt in the gym for 0.2 pounds! Ugh! I’m so disgusting. What’s the point? I’m never going to lose weight anyways” & then find yourself binging or eating with a “screw it” mentality?⁣⁣
    ⁣⁣
    That’s the perfect example of how your thoughts or reaction to a situation trigger a negative emotion which leads to a negative behavior. Round & round you go 🔄⁣⁣
    ⁣⁣
    Your self talk is the root of the problem. This is what needs to be unpacked and examined. This is the work that must be done.⁣⁣
    ⁣⁣
    I’m not saying it’s easy! Its HARD WORK-harder work than simply following the rules of a new diet. It takes a readiness & willingness to change. But unlike simply following a set of rules that offers a temporary sense of control followed by disappointment/shame/guilt, changing your thoughts & beliefs will change every single aspect of your life. ⁣⁣
    ⁣⁣
    This is how we let go of dieting.This is how we change❤️⁣⁣
    ⁣⁣
    PS. I always encourage my IE clients to work w/ a mental health professional to address issues beyond my scope🔎
  • 21 4 24 minutes ago
  • This year, give the gift of efficiency with Oats Overnight. Also, give socks; everyone needs socks, even if they say they don’t. 🎁🧦 #ditchthespoon #Friday
  • This year, give the gift of efficiency with Oats Overnight. Also, give socks; everyone needs socks, even if they say they don’t. 🎁🧦 #ditchthespoon #Friday
  • 21 1 25 minutes ago
  • Flex Friday 💪💪🔥💥🙌
  • Flex Friday 💪💪🔥💥🙌
  • 10 1 25 minutes ago
  • 🔥🔥 CORE TRAINING 🔥🔥
.
Want a tight and defined core?! You NEED to be training your TA (transverse abdominis) regularly! 🙌🏼 Your TA is like the corset of your abs- and training it will reduce risk of injury AND create a flat belly! 🤩
.
The paloff press challenges and strengthens the stabilization action of your abs. When you do this exercise, it forces your entire core to resist the rotation of your spine which forces your ENTIRE core to engage 👌🏼🔥
.
I typically do 1-2 paloff press variations/ upper body day. I throw them in between sets as an active rest 😅 I also throw in chop variations to hit the obliques. .
Here are a few of my favorite variations! Don’t forget to double tap ❤️ and Save for later!
  • 🔥🔥 CORE TRAINING 🔥🔥
    .
    Want a tight and defined core?! You NEED to be training your TA (transverse abdominis) regularly! 🙌🏼 Your TA is like the corset of your abs- and training it will reduce risk of injury AND create a flat belly! 🤩
    .
    The paloff press challenges and strengthens the stabilization action of your abs. When you do this exercise, it forces your entire core to resist the rotation of your spine which forces your ENTIRE core to engage 👌🏼🔥
    .
    I typically do 1-2 paloff press variations/ upper body day. I throw them in between sets as an active rest 😅 I also throw in chop variations to hit the obliques. .
    Here are a few of my favorite variations! Don’t forget to double tap ❤️ and Save for later!
  • 297 8 26 minutes ago
  • Toto je Segedín. Nie je zlý. Nikomu nič nespravil. Nejedla som ho roky, lebo moja drbnuta hlava odmietala jesť veci môjho mladi ktoré mám rada 🙄
Minuly víkend doma som sa samej seba opýtala načo mám záložka chuť. Padol teda Segedín. Knedle som všetky nezjedla ale chuť kapusty a mäsa. Mnam presne ako si to pamätám. 
Áno môže sa spraviť  fitness verzia a jesť to častejšie ale nie všetko fejkove je zas aj dobre. V niektorých prípadoch netreba kaziť chuť na original 🤣
Načo to tu pchám? To nie je fitness! Určite si pár ľudí pomysli... Ale je to jedlo 
Nemá morálku 
Nikomu neublížilo 
A keď si to človek dá raz za čas, nič sa nestane.  Je dôležité vo sa robí aj v iné dni. 
Momentálne je obdobie keď sú všade už vianočné dobroty a varené vínko a tak. Je to raz za rok, nechodíš na trhy každý deň. Tak sa ukľudni a s plným vedomím si kľudne daj načo máš chuť. Bez výčitiek 🤩 Ulahodis duši, troska sa posocializuješ a hotovo 🤷🏻‍♀️
Zdravie ako som dávnejšie v stories hovorila nielen to čo jeme ale je to 6 zložiek... Všetko pekne spolu súvisí 😍

Aké je tvoje jedlo čo sa podľa teba nedá nahradiť fejkom?
  • Toto je Segedín. Nie je zlý. Nikomu nič nespravil. Nejedla som ho roky, lebo moja drbnuta hlava odmietala jesť veci môjho mladi ktoré mám rada 🙄
    Minuly víkend doma som sa samej seba opýtala načo mám záložka chuť. Padol teda Segedín. Knedle som všetky nezjedla ale chuť kapusty a mäsa. Mnam presne ako si to pamätám.
    Áno môže sa spraviť fitness verzia a jesť to častejšie ale nie všetko fejkove je zas aj dobre. V niektorých prípadoch netreba kaziť chuť na original 🤣
    Načo to tu pchám? To nie je fitness! Určite si pár ľudí pomysli... Ale je to jedlo
    Nemá morálku
    Nikomu neublížilo
    A keď si to človek dá raz za čas, nič sa nestane. Je dôležité vo sa robí aj v iné dni.
    Momentálne je obdobie keď sú všade už vianočné dobroty a varené vínko a tak. Je to raz za rok, nechodíš na trhy každý deň. Tak sa ukľudni a s plným vedomím si kľudne daj načo máš chuť. Bez výčitiek 🤩 Ulahodis duši, troska sa posocializuješ a hotovo 🤷🏻‍♀️
    Zdravie ako som dávnejšie v stories hovorila nielen to čo jeme ale je to 6 zložiek... Všetko pekne spolu súvisí 😍

    Aké je tvoje jedlo čo sa podľa teba nedá nahradiť fejkom?
  • 35 2 27 minutes ago
  • I love cinnamon rolls and I love cupcakes, so why not combine the two?! 🤤

These cupcakes are super yummy and moist and the cream cheese frosting makes it even better!

For the recipe follow the link in my bio or my recipe highlights 🌟
  • I love cinnamon rolls and I love cupcakes, so why not combine the two?! 🤤

    These cupcakes are super yummy and moist and the cream cheese frosting makes it even better!

    For the recipe follow the link in my bio or my recipe highlights 🌟
  • 4 3 27 minutes ago
  • Clean up your KB Dead clean
.
These drills can be used to help you refine the motion of the clean and progress up in either reps or weight 💪🏾
.
Muscle clean
.
SA Deadlift
.
SA Row
.
SA Deadlift + SA Row
.
Cheat clean
.
💥 BOOM 💥
  • Clean up your KB Dead clean
    .
    These drills can be used to help you refine the motion of the clean and progress up in either reps or weight 💪🏾
    .
    Muscle clean
    .
    SA Deadlift
    .
    SA Row
    .
    SA Deadlift + SA Row
    .
    Cheat clean
    .
    💥 BOOM 💥
  • 19 1 29 minutes ago
  • Healthy tortilla pizza 🍕
  • Healthy tortilla pizza 🍕
  • 5 2 29 minutes ago
  • “A coach is someone who tells you what you don’t want to hear, who has you see what you don’t want to see, so you can be who you always knew you could be” - Tom Landry
.
When it comes to making improvements, often what we want to do isn’t what we need to. In fact, rarely is it ever in our best interest or the thing that will help us to progress the most.
.
Instead a systematic breakdown of a movement, activity, habit, or effort in order to find a weak spot and bring it up to par with the rest of your abilities is key.
.
This remains true in regards to life, lifting, diet, or anything where getting better is the goal.
.
We are only as strong as our weakest link and in the context of improving those weak links, “more” is rarely the answer. .
Having coaches that push me to challenge myself and address my weaknesses in effort to turn them into strengths has been instrumental to my forward progression, both physically and mentally.
.
Having an outside objective eye to witness my breakdown and make the call on how to fix it is clearly what I need to advance and is what I value the most.
.
Someone to save me from myself.
.
Find a coach… shut up... listen... and give it your all
.
It's that's just that simple and truly is how the “magic” happens...
.
@firstinnutrition
.
.
.
.
.
#firstinnutrition #fitforduty #diet #firefighterfitness #weightloss #iifym #nutritiontips #fatloss #ifitfitsyourmacros #nutrition #dontfearfood #donotyuckmyyum #diettips
  • “A coach is someone who tells you what you don’t want to hear, who has you see what you don’t want to see, so you can be who you always knew you could be” - Tom Landry
    .
    When it comes to making improvements, often what we want to do isn’t what we need to. In fact, rarely is it ever in our best interest or the thing that will help us to progress the most.
    .
    Instead a systematic breakdown of a movement, activity, habit, or effort in order to find a weak spot and bring it up to par with the rest of your abilities is key.
    .
    This remains true in regards to life, lifting, diet, or anything where getting better is the goal.
    .
    We are only as strong as our weakest link and in the context of improving those weak links, “more” is rarely the answer. .
    Having coaches that push me to challenge myself and address my weaknesses in effort to turn them into strengths has been instrumental to my forward progression, both physically and mentally.
    .
    Having an outside objective eye to witness my breakdown and make the call on how to fix it is clearly what I need to advance and is what I value the most.
    .
    Someone to save me from myself.
    .
    Find a coach… shut up... listen... and give it your all
    .
    It's that's just that simple and truly is how the “magic” happens...
    .
    @firstinnutrition
    .
    .
    .
    .
    .
    #firstinnutrition #fitforduty #diet #firefighterfitness #weightloss #iifym #nutritiontips #fatloss #ifitfitsyourmacros #nutrition #dontfearfood #donotyuckmyyum #diettips
  • 4 0 30 minutes ago
  • What’s one of the dirtiest places?

Besides the screen of the phone, you are reading this on, besides the doorknob you just walked through, besides the toilet you are sitting on... One of the dirtiest places is an airplane. Not the airplane in itself, because that airplane cleaning busts their ass.

It is the dirtiest place because of the other people on the plane. Now, this isn’t a bash session, but seriously people tend to forget good behavior on a plane and cough on everything.

Go on an airplane and have fun on vacation than when you return you feel under the weather. That always happens to me, and it is the worst part of the vacation.

This happens for a few reasons ☝🏻 Food choices, on vaca I like to enjoy the food and don’t always pick the best options out there.
2️⃣ Stress, there is always that unstoppable vacation stress. This vacation, my departing flight was delayed for 4 hours! I was so stressed out, not cool!
💤 Sleep! We party and enjoy social life on vaca and that alters our sleep!
😷 People, and their bad habits. Getting stuck on an airplane for a few hours with people sneezing and coughing is a good way to get sick.

These place our bodies under abnormal stressful conditions. When our body gets too stressed it raises inflammation in the body and then we feel like death.

I hate when this happens to me, and how much it messes up how my body feels. I love to take my superfoods greens powder. Between the organic green superfood complex, probiotic blend, and phytonutrient (plant nutrients) blend they all help my body improve digestion and bring down my body over inflammation. And, in the end, I won’t feel run down and sick on vacation and when I get home.

I hate vacation for the mere reason of how sick I get when I get home. Adding in my green superfood to my routine has helped improve my health on vacation. If you feel the same way I do, then reach out and let’s see if this can help you too!

#nutritioncoach #vacationtips #weightlossjourney
  • What’s one of the dirtiest places?

    Besides the screen of the phone, you are reading this on, besides the doorknob you just walked through, besides the toilet you are sitting on... One of the dirtiest places is an airplane. Not the airplane in itself, because that airplane cleaning busts their ass.

    It is the dirtiest place because of the other people on the plane. Now, this isn’t a bash session, but seriously people tend to forget good behavior on a plane and cough on everything.

    Go on an airplane and have fun on vacation than when you return you feel under the weather. That always happens to me, and it is the worst part of the vacation.

    This happens for a few reasons ☝🏻 Food choices, on vaca I like to enjoy the food and don’t always pick the best options out there.
    2️⃣ Stress, there is always that unstoppable vacation stress. This vacation, my departing flight was delayed for 4 hours! I was so stressed out, not cool!
    💤 Sleep! We party and enjoy social life on vaca and that alters our sleep!
    😷 People, and their bad habits. Getting stuck on an airplane for a few hours with people sneezing and coughing is a good way to get sick.

    These place our bodies under abnormal stressful conditions. When our body gets too stressed it raises inflammation in the body and then we feel like death.

    I hate when this happens to me, and how much it messes up how my body feels. I love to take my superfoods greens powder. Between the organic green superfood complex, probiotic blend, and phytonutrient (plant nutrients) blend they all help my body improve digestion and bring down my body over inflammation. And, in the end, I won’t feel run down and sick on vacation and when I get home.

    I hate vacation for the mere reason of how sick I get when I get home. Adding in my green superfood to my routine has helped improve my health on vacation. If you feel the same way I do, then reach out and let’s see if this can help you too!

    #nutritioncoach #vacationtips #weightlossjourney
  • 3 1 30 minutes ago
  • In a pinch for dinner? This easy sheet pan meal is the perfect solution. 😋⠀
.⠀
In this recipe, you’ll find an optimal combination of protein, healthy fats, veggies and carbs to cover all of your bases. I love incorporating wild caught salmon when I can since it’s one of the best sources of omega-3s which we know to support many functions in the body including overall brain health. Lastly, I’ve been bored with sweet potatoes so I went for multi colored mini potatoes instead.⠀
.⠀
I hope you enjoy and let me know what other kinds of recipes you’d like to see in the comments below xoxo, Amanda.⠀
.⠀
What you need:⠀
(Makes 2 servings)⠀
8oz wild caught salmon⠀
1/2-1 bunch asparagus, ends trimmed⠀
3 cups mini potatoes⠀
1 cup cherry tomatoes⠀
Rosemary⠀
Sea salt⠀
Olive oil⠀
.⠀
What to do:⠀
1 - Preheat oven to 450F⠀
2 - Cut mini potatoes in half, coat with olive oil and salt, & place on baking sheet. Bake for 15-20 min.⠀
3 - Remove pan from oven and add asparagus, salmon & cherry tomatoes to the pan.⠀
4 - Drizzle with some olive oil and add the sea salt and rosemary.⠀
5 - Bake for another 10-15 minutes.⠀
6 - Remove, let cool and then enjoy!⠀
.⠀
484 cals per serving | 34g protein 64g carbs 14g fat ⠀
Happy eating! Inspired by wifemamafoodie.com⠀
.⠀
.⠀
.⠀
.⠀
#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #salmon #glutenfree #getfit #gains #meals #healthyliving⠀
 #healthylifestyle #active
  • In a pinch for dinner? This easy sheet pan meal is the perfect solution. 😋⠀
    .⠀
    In this recipe, you’ll find an optimal combination of protein, healthy fats, veggies and carbs to cover all of your bases. I love incorporating wild caught salmon when I can since it’s one of the best sources of omega-3s which we know to support many functions in the body including overall brain health. Lastly, I’ve been bored with sweet potatoes so I went for multi colored mini potatoes instead.⠀
    .⠀
    I hope you enjoy and let me know what other kinds of recipes you’d like to see in the comments below xoxo, Amanda.⠀
    .⠀
    What you need:⠀
    (Makes 2 servings)⠀
    8oz wild caught salmon⠀
    1/2-1 bunch asparagus, ends trimmed⠀
    3 cups mini potatoes⠀
    1 cup cherry tomatoes⠀
    Rosemary⠀
    Sea salt⠀
    Olive oil⠀
    .⠀
    What to do:⠀
    1 - Preheat oven to 450F⠀
    2 - Cut mini potatoes in half, coat with olive oil and salt, & place on baking sheet. Bake for 15-20 min.⠀
    3 - Remove pan from oven and add asparagus, salmon & cherry tomatoes to the pan.⠀
    4 - Drizzle with some olive oil and add the sea salt and rosemary.⠀
    5 - Bake for another 10-15 minutes.⠀
    6 - Remove, let cool and then enjoy!⠀
    .⠀
    484 cals per serving | 34g protein 64g carbs 14g fat ⠀
    Happy eating! Inspired by wifemamafoodie.com⠀
    .⠀
    .⠀
    .⠀
    .⠀
    #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #salmon #glutenfree #getfit #gains #meals #healthyliving
    #healthylifestyle #active
  • 1,217 25 31 minutes ago
  • Gotta get back in the habit of incorporating some core work into my workouts.
  • Gotta get back in the habit of incorporating some core work into my workouts.
  • 8 2 31 minutes ago
  • Flashback Friday to last week in Budapest with this yummy lunch at the got to spot @mazeltovbudapest with warm pitta bread and all the best Israeli dips! 😋(because I think you’ve seen by now I love warm bread and dips) .
With my fave being the tahini drenched grilled cauliflower topped with flakes almond and pomegranate seeds! Although I did love the baba ganoush and shawarma too!
.
All enjoyed in their pretty courtyard restaurant! ✨
  • Flashback Friday to last week in Budapest with this yummy lunch at the got to spot @mazeltovbudapest with warm pitta bread and all the best Israeli dips! 😋(because I think you’ve seen by now I love warm bread and dips) .
    With my fave being the tahini drenched grilled cauliflower topped with flakes almond and pomegranate seeds! Although I did love the baba ganoush and shawarma too!
    .
    All enjoyed in their pretty courtyard restaurant! ✨
  • 16 1 32 minutes ago
  • Crushing on these seared wild caught scallops. The trick is to have a super hot pan and a cheffy in an apron that knows these things🔥💃🍳 I can’t help you with the latter...... Let’s eat! Happy Friday 👌🏽
  • Crushing on these seared wild caught scallops. The trick is to have a super hot pan and a cheffy in an apron that knows these things🔥💃🍳 I can’t help you with the latter...... Let’s eat! Happy Friday 👌🏽
  • 21 4 32 minutes ago
  • Posted @withrepost • @calories.hub Looking for a nutritious smoothie recipe? I got you covered 😉 (Swipe to see 3 more options)⁠⠀
.⁠⠀
Smoothies are a great way to sneak in more veggies and have a tasty, satisfying snack. I usually like to add some protein to my smoothies, either with a protein powder or in the form of Greek yogurt. I also like to have a balance of vegetables and fruit in my shakes. ⁠⠀
.⁠⠀
Here’s what you’ll need for each shake: ⁠⠀
.⁠⠀
Berry Blast:⁠⠀
½ C kale⁠⠀
¼ C strawberries⁠⠀
¼ C blueberries ⁠⠀
¼ C raspberries ⁠⠀
¼ C blackberries ⁠⠀
1 scoop vanilla protein powder⁠⠀
4-8oz water⁠⠀
Handful of ice⁠⠀
.⁠⠀
Fall smoothie:⁠⠀
½ C greek yogurt⁠⠀
1 persimmon, peeled⁠⠀
½ medium size banana ⁠⠀
½ C spinach⁠⠀
4-8oz water⁠⠀
Handful of ice⁠⠀
.⁠⠀
Antioxidant smoothie:⁠⠀
½ C cauliflower ⁠⠀
½ C strawberry ⁠⠀
½ medium size banana ⁠⠀
1 tsp chia seeds⁠⠀
½ C spinach⁠⠀
4-8oz unsweetened almond milk⁠⠀
Handful of ice ⁠⠀
.⁠⠀
Tropical smoothie: ⁠⠀
½ C spinach ⁠⠀
½ C frozen mango ⁠⠀
½ medium size banana ⁠⠀
2 orange slices⁠⠀
1 scoop vanilla protein powder⁠⠀
4-8oz water⁠⠀
Handful of ice ⁠⠀
.⁠⠀
What to do: ⁠⠀
Add all the ingredients into a high speed blender or food processor⁠⠀
Blend until it’s all combined ⁠⠀
Drink up!! ⁠⠀
.⁠⠀
Hope you love these!⁠⠀⠀
.⁠⠀
.⁠⠀
Credit: @meowmeix
.
.
.⁠⠀
.⁠⠀ #healthyeating #nutrition #smoothie #mealprep #smoothiebowl #foodprep #fitfood #protein #weightloss #mealplan #paleo #plantbased #healthychoices #mealprepsunday #healthyfood #smoothies #mealprepping #macros #mealprepmonday #greensmoothie #flexibledieting #iifym #instahealth #banana #glutenfree #cleaneating #cleaneats
  • Posted @withrepost@calories.hub Looking for a nutritious smoothie recipe? I got you covered 😉 (Swipe to see 3 more options)⁠⠀
    .⁠⠀
    Smoothies are a great way to sneak in more veggies and have a tasty, satisfying snack. I usually like to add some protein to my smoothies, either with a protein powder or in the form of Greek yogurt. I also like to have a balance of vegetables and fruit in my shakes. ⁠⠀
    .⁠⠀
    Here’s what you’ll need for each shake: ⁠⠀
    .⁠⠀
    Berry Blast:⁠⠀
    ½ C kale⁠⠀
    ¼ C strawberries⁠⠀
    ¼ C blueberries ⁠⠀
    ¼ C raspberries ⁠⠀
    ¼ C blackberries ⁠⠀
    1 scoop vanilla protein powder⁠⠀
    4-8oz water⁠⠀
    Handful of ice⁠⠀
    .⁠⠀
    Fall smoothie:⁠⠀
    ½ C greek yogurt⁠⠀
    1 persimmon, peeled⁠⠀
    ½ medium size banana ⁠⠀
    ½ C spinach⁠⠀
    4-8oz water⁠⠀
    Handful of ice⁠⠀
    .⁠⠀
    Antioxidant smoothie:⁠⠀
    ½ C cauliflower ⁠⠀
    ½ C strawberry ⁠⠀
    ½ medium size banana ⁠⠀
    1 tsp chia seeds⁠⠀
    ½ C spinach⁠⠀
    4-8oz unsweetened almond milk⁠⠀
    Handful of ice ⁠⠀
    .⁠⠀
    Tropical smoothie: ⁠⠀
    ½ C spinach ⁠⠀
    ½ C frozen mango ⁠⠀
    ½ medium size banana ⁠⠀
    2 orange slices⁠⠀
    1 scoop vanilla protein powder⁠⠀
    4-8oz water⁠⠀
    Handful of ice ⁠⠀
    .⁠⠀
    What to do: ⁠⠀
    Add all the ingredients into a high speed blender or food processor⁠⠀
    Blend until it’s all combined ⁠⠀
    Drink up!! ⁠⠀
    .⁠⠀
    Hope you love these!⁠⠀⠀
    .⁠⠀
    .⁠⠀
    Credit: @meowmeix
    .
    .
    .⁠⠀
    .⁠⠀ #healthyeating #nutrition #smoothie #mealprep #smoothiebowl #foodprep #fitfood #protein #weightloss #mealplan #paleo #plantbased #healthychoices #mealprepsunday #healthyfood #smoothies #mealprepping #macros #mealprepmonday #greensmoothie #flexibledieting #iifym #instahealth #banana #glutenfree #cleaneating #cleaneats
  • 7 0 34 minutes ago
  • A great night to start an amazing conference!! The @fasterwaytofatloss is all about community and these ladies are some of the best!!
  • A great night to start an amazing conference!! The @fasterwaytofatloss is all about community and these ladies are some of the best!!
  • 6 1 34 minutes ago
  • It’s not the food source that’s producing fat loss, it’s the food portions that is! 🚨 Do you know what your calories/macros should be at in order to reach your fitness goals? If your answer was no, click the link in my bio to get started on your online coaching transformation ‼️ #tonysaavedrafitness
  • It’s not the food source that’s producing fat loss, it’s the food portions that is! 🚨 Do you know what your calories/macros should be at in order to reach your fitness goals? If your answer was no, click the link in my bio to get started on your online coaching transformation ‼️ #tonysaavedrafitness
  • 32 1 24 April, 2019