My favorite go to snack when I’m craving chips or anything of the sort! I usually grab about 3 - 4 pretzel crisps, put the bag away & then get my dip out and nibble! If I’m still hungry I get the bag back out & repeat. I’ve found that I eat so much less when I put the bag away & have to make the effort of reaching in the cupboard to get it out and get more. It makes you more conscious of what you’re eating & in the end leads to better choices! Mindless eating was a problem of mine for so long - I’d sit on the couch & eat an entire bag of chips because I wasn’t paying attention, I was just stuffing my face! When you’re aware of the choices you’re making, they become smarter. What’s your fav go to healthy snack?!
When it comes to lifting heavy weights, controlled movement is key. That doesn’t mean power is not involved, it means the mechanics of the motion are critical as you increase the tension. It’s also critical to understand what muscle groups are driving the motion (or which are intended to). I’ve been using these @cobra_grips
whenever I go above 350/400 lbs for deadlifts and it’s a complete game-changer. They’re much more comfortable than straps I’ve used in the pas. It takes away any grip challenges and allows me to focus on the motion and feel the tension in my legs and/or back.
Check out this glob of sunbutter over my chocolate zucchini oats... I love working from home because it means I can make my oats fresh in the morning. Don’t get me wrong I love overnight oats, but sometimes it’s nice to make a nice warm bowl in the morning to start the day 🤗 I’m super excited for thanksgiving and at already mentally preparing for the food coma that I will be in Thursday night... who else is ready? 🦃 -
Old fashioned oats, shredded zucchini, almond milk, cinnamon, cocoa powder, frozen bananas and topped with hemp and chia seeds plus a huge scoop of sunbutter 😋
You have to be willing to fail before you can become a master of something
Someone who is better than you, is quite simply someone who has failed more than you
It is scary putting yourself out there, and risking being made a fool of, but if you aren't willing to do that how can you truly progress and develop
We all do it, I do it, it is something that I work on daily so that I can keep pushing forward, for me early on in training it was competing and putting my skill set on display in front of an audience, little did I know no one gavea Fuck whether I won or lost, but in my head I had this image of all the worst case scenario and didn't even consider what would happen if I was successful
What is it that you are putting off doing because of the fear of not succeeding?
Stop fucking about and sitting on your thumbs and get it done
...1.5 weeks into my bulk and I’m already missing the shredsss 😩 Guess I need to buy some more sweatpants. In Regina George’s words, “Whatever, I’m getting cheese fries.”
I’m going on a slight hiatus after this, but someone needed this one... I’ll be back December 32-ish 💪🏾 Much love
Thanks to @ashleynedreski
for taking over the DF Instagram yesterday! Continually inspired by the stories of Defiance Fuel partners choosing to #defylimitation
in their lives 🔥🙌 __ “A year ago today I was living in Chicago, in the process of becoming a certified personal trainer while maintaining a full-time career as a Financial Management Consultant for a public accounting firm.
Here I am today, standing on the rooftop of a parking garage posing for a fitness photoshoot. I decided to walk away from the “norm” and the path I had created for myself to pursue my passions and follow my dreams of being completely immersed in the fitness industry.
There are plenty of times I had second thoughts or worried I was making a mistake, giving up a career I had worked so hard for but I had to go with my gut and it was telling me it was time to make a change.” -@ashleynedreski
I'm not here to sell you something and then look the other way, moving onto the next...
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 I'm here to make a new friend or to reconnect with an old friend. To build a relationship that is real and raw and vulnerable. That place where real change happens... where we face our excuses and the vices that hold us back. That's where change happens and that's where true relationships can be built! 💥
I'm here to help you find that place where the walls can be blown down and I'm here to help you venture out of that comfort zone. I can't lay hands on you and heal you, I can't wave a magic wand and make you lose weight or become motivated. These are things that will take time... and grit. 💥
I'm here because I started there. That place where I hid my insecurities, where I was afraid to ask for help because I didn't believe I could do it. The place where I felt safe because moving beyond meant that I MIGHT FAIL! I get it you guys! I do. It was SCARY. And it was HARD. And I now that I'm here, on the other side of my broken walls, I'm so glad I took the risk. 💥
You have got to start SOMEWHERE. Even if it's the tiniest little baby step in the right direction... at least you ARE moving in the RIGHT DIRECTION. 💥
Take one little step in the right direction. Acknowledge your excuses. Start looking for solutions. Acknowledge your fears. Find a friend to face them with you. Blow down the walls and move beyond. Build new habits that will lead you to your goals. Don't know what the hell i'm taking about? Don't worry, I'll walk through it with you. It all looks a lot more clear from the other side!
STOP saying, I can't because....
START saying, I CAN because I'm worth it. I CAN because I'm strong. I CAN because I've surrounded myself with people who support me. I CAN because my family needs me to be at my best. I CAN because....
What's your reason? Why can you... 💥
#whatisyourwhy #overcome #girlsquad #youareworthit #babysteps #gottastartsomewhere #mindsetmatters #bettertogether #fitgoals #fitmomgoals #fitmoms
#fitforwardunited #motivate #womenempoweringwomen
We all know That Moment...
My furkids know when it's time for me to workout, they find their places to nap...lol. Even through Shaun T and me having"words". 😲 Love Shaun T. 💙 When is the last time you had a love/hate "word" with your trainer?? 👍👎
Uzun süre ayakta kalan, masa başı çalışan, öğrenciler ve emziren anneler için kabustur sırt ve boyun ağrıları..
Ağrı bedeninin sinyalidir sırt, bel ve boyun kasların zayıflaması/ az veya çok hareket görmesinden ötürü ağrımaya başlar çare önce doktora gitmek izni ile kasları güçlendirecek doğru egzersizleri yapmaktır👍🏿
Sadece egzersiz yaparak kas güçlendir mi? Hayır! Sağlıklı ve temiz beslenerek bedenine gereken sıvı ve besini vermen gerekiyor.. 🔺Bu çalışmaları yaparken ağırlık kullanabilirsiniz
Bu paylaşımı gördüysen yoruma 💚 bırakabilir misin👇 masa başı çalışanlar, emziren anneler, öğrenciler buradamıyızzzzzzzz
What’s in your cup? Hopefully water, drinking water keeps hydrated. Also if you are holding something in your other hand, for example your clutch, phone or napkin makes it difficult to snack.
Top 5 PROTIEN RICH FOOD FOR VEGETARIANS.
HERE YOU CAN GROW YOUR MUSCLES BY EATING THESE FOOD .
REMEMBER TO GROW MUSCLES YOU NEED TO EXECUTE THE PROPER WORKOUTS.
1. Lentils And Beans
A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chickpeas contains 15 grams of protein, as does a cup of black or kidney beans.
2. Organic, Plain, Greek Yogurt
Protein Content: 15 to 20 g per 6-ounce serving
All dairy products are good sources of protein.
A glass of milk provides you with 8 g, but Greek yogurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In fact, Greek yogurt contains the same protein as a three-ounce serving of lean meat.
3.Almonds and Almond Butter or PEANUT BUTTER.
When adding a handful of nuts to your salad for protein, go with almonds.
Protein Content: (between 6 and 8 grams, per handful)
Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison.
Protein Content: 4 g per ounce
Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce.
Spirulina is 65 - 71 percent complete protein compared to beef, which is only 22 percent, and lentils, which are only 26 percent.
In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.
@prilaga #losingweightfeelinggreat #fitnessgoals #fitlife #bodyunderconstruction #fitmotivation #fitfam #fitmom #transformationfitnation #fitgoals #progressnotperfection #fitnesslifestyle #exercise #fitnessaddict #selflove #fitnessgirl #health #weightlosschallenge #eatclean #lovefitness #beforeandafter #personaltrainer #proteinshake #selfmotivation #bodytransformation #prilaga #fitnessjourney #fitspo #instafit #muscle #instaweightloss