#FlexibleDieting

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Check out my chicken salad though! Yuummm. I slightly adapted the plan salad as i was wanting to use ingredients i already had so this is what i came up with. Looks bloody good to me! #equalution #iiym #macros #flexibledieting #balancedeating
“You are what you eat” cliche but true. Great post! Thank you @muscle.transform01 . #Repost @muscle.transform01 ・・・ Why You Can't Gain Muscle by @corylrodriguez _ So you’re trying to gain muscle, you’re going to the gym, you’re putting in all this effort, yet you don’t have the results you want. - Well here are so simple reasons why you might not be packing on the muscle like you would ultimately like! - #musclefood #gainmuscle #buildmuscle #gymtime #muscular #musclemodel #cardio #wheyprotein #workout #workouttitme #workoutday #workoutbuddy #workoutdone #musclemass #protein #proteins #proteinshake #musclegains #sleepytime #sleepaid #hypertrophy #cardiotime #stressrelief #stressfree #iifym #flexibledieting #buildingmuscle #buildingmuscles #gaintrain
Happy hump day. . Love how much I’ve built my glutes. . This is around 1 year of a difference and I’m around 3kg heavier. I didn’t have any sign of abs in the first pic, I can pop ‘fat abs’ just now 😂 #progress #booty #happyhumpday #girlswholift #girlswithmuscle #build #muscles #fit #fitmum #fitmom #fitover40 #fitchick #fitness #holidays #workout #fatloss #gym #glutes #ificanyoucan #empirenation #fatlossmotivation #iifym #iifymwomen #flexibledieting #macros
Repeat after me: “I can do this”! ❤️
If we’re being honest, the 80/20 rule is just a glamorous way of saying ‘everything in moderation bbz'. But under the guise of being more tailored because NuMBeRs 🌝⠀ ⠀ So wtf is it? Well it depends on the context (and the fitness guru) but it's essentially the idea of eating nutrient-dense foods 80% of the time, and less-nutrient dense foods 20% of the time.⠀ ⠀ Do it how you want but the two common ways of hitting it are:⠀ ⠀ 1. ❤️(For humans who like numbers):⠀ Eating 80% of your calories from filling, nutrient-dense sources. And 20% of your calories from less-filling, less nutrient-dense sources. Like Sainbury’s 35p basic milk chocolate. Don’t @ me. This is a more specific approach.⠀ ⠀ 2. ❤️(For humans who don’t like numbers):⠀ Making 80% of your food choices filling and nutrient-dense. And 20% of your food choices less-filling, less nutrient-dense. Like Sainbury’s 35p basic milk chocolate. Don’t @ me still. This is a less tailored approach.⠀ ⠀ You can split it daily, weekly, monthly, whatever. But the goal is to allow you to fuel your body, getting all your important vitamins and minerals in but also eat some food we like just cus they’re tasty af. 🍫Which many other approaches without a FanCy name can do.⠀ ⠀ Hope this helps my friends.⠀ . . . . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @bonviediet for more daily tips 👈🏼
Comp Skwot: 496x7 @ 6 fucking SMOKED this. Felt so tired today but woke the fuck up for this one! . My squat feels better than ever and this is on a higher fatigue day. Can’t wait to get to some high reps in the mid 500’s. I want 551x6 next block! Building some crazy momentum! Powerlifting is all about pairing training blocks together and catching momentum! . Nose sprung open bleeding on the last rep prob cuz I’ve been eating too much sodium from all da sushiiii, prob also have mercury poisoning 😂🍣🍣 don’t give a fuck tho, I eat sushi like 3x a week. . Shoutout to @andrew_and_anavar @woodwolf__ for the spotzzz and mini (@kristin_shealy ) for the motivation. I low key just turn it up on top sets to impress her 😂
Dinner tonight! Lightly seasoned, pan-seared steak roasted in the oven with dressed asparagus makes a wonderful dinner! INGREDIENTS 1 lb asparagus spears 2 tbsp olive oil 1 tsp garlic powder 1 tbsp grated parmesan cheese Salt and pepper #weightlossjourney #ketogenicdiet #lowcarbdiet #isalifestylenotadiet 🙌🍎🏃🏻‍♀️🍴🏋🏻‍♀️ #ismyjourney #nutrition #cleaneats #mealprep #foodprep #highfatlowcarb #ceto #protein  #cetogenica #mealplan #keto #healthychoices #healthyfood #caloriesmix #macros #flexibledieting #intermittentfasting #getfit #meals #healthyliving #determination #healthylifestyle #active #coffee
Another yummy, easy, family-friendly, healthy dinner from my favorite new cookbook that makes me look like I know what I’m doing. Dijon honey chicken & vegetables was popular tonight. #flexibledieting #occupationaltherapist #skinnytastecookbook #skinnytasterecipe #sanclementepersonaltrainer
One week until Christmas!! Eek! I love watching my little man open his gifts from Santa 🎅🏽 🥰 I can’t wait! . What’s your favorite holiday?? . . . . #fitnessaddict #fitness #fit #fitfam #flex #girlswithtattoos #fitspo #selfmade #gains #glutes #fitnessmodel #physique #squats #booty #bootybuilding #girlswholift #girlswhosquat #bikini #bodybuilding #instafit #fitgirl #bootygains #aesthetics #selflove #workout #selfie #muscle #flexibledieting #lvft #christmas
#gainingweightiscool #bodybycinnamontoastcrunch . There’s about a 10lb difference (and quite a few years) between these two pictures. And I still wear the same size jeans! @elite.conditioning . . . #transformationtuesday #carbs #teamec #createyourlife #evolve #wedothework #duespaid
I woke up at 4:45am (the photo isn't from today, it's just for illustration purposes) in order to prep enough meals to last me until the weekend. ⠀ I didn't get a lot of sleep, and I damn sure didn't feel like cooking, weighing, and prepping a bunch of food🤨 ⠀ But the fact is, these are the type of actions that create the kind of results people are working towards. Not jumping on the newest workout or latest supplement. ⠀ For most people, if they put 80% of their effort into figuring out how to do the things they know they should be doing right now, they could reach whatever goal they wish with the resources they currently have. ⠀ You don't need the latest thing that guy with a ripped six pack is trying to get you to buy. What you need is to win the argument within yourself that's convincing you not to do the things you already know you should be doing. ⠀ Start there, so that when you do invest in yourself, you'll be able to use those new tools to extract maximum value from within yourself. ⠀ #bodycontrol #fitness #flexibledieting #iifym #gainz #gym #exercise #workout #progress #fitnessjourney #mobility #flexibility #yoga #adultgymnastics #bodyweighttraining #calisthenics
It’s been talked about for years in the fitness world.⠀ ⠀ The magical “window of gains”.⠀ ⠀ Carbs and protein post-workout to get more “anabolic”. You know what I mean bro-tato chip?⠀ ⠀ Yea, ok. But WHY is it important? What’s occurring in the body physiologically that requires us to need carbohydrates post-exercise? To help out my gainzzz, bro-fessor!⠀ ⠀ One word. The biggest buzz word within the fitness and health community right now is:⠀ ⠀ Hormones.⠀ ⠀ Take a closer look to learn more about what is going on in your body post-workout to understand how to maximize this window for yourself!⠀ ⠀ BLOG LINK IN BIO!⠀
#Repost @meowmeix ⚽️⚽️ follow @ericmadridmd ⚽️⚽️ ・・・ Adding volume & flavor to your meals doesn’t mean you have to have to add a ton of calories! ❤️ These foods are great to have by your side, especially if your goal is weight loss. . Of course pizza is not actually in the 0 calorie range but you can definitely give yourself a treat when the timing is right & enjoy the rest of these as much as you want. More info below: . 🥒 Cucumbers - are 96% water and great for a refreshing snack or added into your salads! . 🍅 Salsa - is a low calorie way to add flavor and spice to your meals! . 💚 Celery - another food that is 95% water. You can definitely go crazy with this vegetable but make sure to measure out your peanut butter or paleo ranch dressing. . 🍃 Spinach - is packed with vitamins and minerals & a great way to add tons of volume to your meals or salads. . 🍋 Lemon - is another low calorie way to add flavor to a salad or meal. Adding some fresh lemon in your water can also aid in digestion. . 🍕 Pizza - treat yo’self in moderation 😉 . . : . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle
Been intensifying and changing up my routine a bit lately. It’s always good to change it up for many reasons! One, your body will plateau after a while if you continue doing the same thing week after week and you won’t see the same results as you did when your first started. Two, doing the same thing over and over may be a routine to you but it can easily become demotivating and make you feel bored with yourself. Three, there are literally a million different ways to engage in physical activity I can name 10 off the back of my hand, so why not try something new? Fourth and finally, CHANGE is so good for you mentally and physically, your body and mind will love the changes you are making. Sometimes change is hard for people and having a set routine is what keeps them going (I totally get that), but trust me give it a try you will be happy you did so! 💛
Happy humpday🌚🍑 aka international booty day. ⁣ For anyone trying to build their glutes, here are a few tips I encourage that have worked for me and my clients. ⁣ 🔥 Use glute activator exercises before you begin your workout. These include body weight or banded donkey kicks, fire hydrants, glute bridges etc. These will help fire up your glutes to ensure that you’re getting the most out the exercise. ⁣ 🔥Mind-muscle connection 🔑 when working out a particular body part, using mental cues and putting your mind on the muscle group you are working will help you maximise your efforts throughout the movement. ⁣ 🔥 Use both compound and isolation exercises. Squats, deadlifts and hip thrusts are amazing when done correctly but isolation exercises are just as important! So yes! - glute kickbacks can be super beneficial if done correctly!⁣ 🔥EAT! If you want to grow your booty, you gotta feed your muscles 🤷🏼‍♀️ they cannot grow without efficient fuel. ⁣ 🔥 Progressive Overload. Do you have a structured training plan? If not, get yourself one! Using the technique progressive overload is the process of increasing either your reps, sets or weight over time, each week. This will ensure that you are continually pushing your body to what you did last week. ⁣ 🔥Last but not least, hire a coach. If you’re feeling stuck in your fitness journey, hire someone who knows what they’re doing. Then you don’t have any room for error and you have that constant accountability/support you need. ⁣ ⁣ 8 week transformation challenge starting 7th of January. DM to enquire or email 📧 jasminetemplinfitness@gmail.com or website link in bio.
TRANSFORMATION TUESDAY. I’m just going to leave this here and show you that yes, I absolutely had an eating disorder. It took years for me to recover. I went through countless failures, endless therapy sessions, lost friendships, depression, put myself into really dark places, made sure I could feel my bones, etc. The list goes on and on. •••• Why am sharing this? Because I get it. I was that person. I didn’t believe I would ever be recoverED. I didn’t believe I would stop letting the eating disorder control me. I didn’t believe any of it because I failed and failed and failed time after time. But I promise one time you won’t fail. Don’t give up, fight for your life because if YOU deserve to live the way YOU dream. •••• RECOVERY IS REAL IT IS POSSIBLE AND I KNOW IT IS FOR YOU! #tuesday #transformationtuesday #eattogrow #fitspo #npcbikini #bodybuilding #1stphorm #legionofboom #workoutmotivation #workforit #girlswhoworkout #bikiniprep #duespaid #fitnessmodel #iifym #flexibledieting #glutegains #EosFitness #24hourfitness #mentalhealth #bestself #BBCom #model #fitstagram #fitness #fitnessmotivation #disicpinED #godfirst #gainingweightiscool
This is the first time that my nails have actually ever been painted in one of my posts😱 mark your calendars friends, but don’t get use to it lol. • Anyways, I found these @tastykake Santa Snacks 🎅 at Walmart! & honestly these really would make a great stocking stuffer as the box says. If I opened my stocking when I was younger I would totally rather have food then all the other miscellaneous items. • #tastykake #cake #junkfood #eeeeeats #santa #sprinkles #christmas
Your go-to morning drink 💪🏼 Try adding a scoop of both Aminos+Energy and Greens to jump start your mornings! . . . . . . . Live Purely. Purbolics. www.Purbolics.com #purbolics #livepurely #supplements #workout #cardio #diet #healthy #gym #gymlife #fit #fitfam #fitspo #fitlife #fitness #amazon #delicious #tasty #healthylifestyle #preworkout #healthyfood #vegetables #natural #breakfast #abs #flexibledieting #morning #fruit #keto #greens #natural
FOCUS! If you want to reach that goal you will have to make sacrifices, stay focused, stay consistent, and stay patient! • • In the 2nd picture i look like i should be starring in the 2019 Aladdin movie 🤣 • • • #muscle #bodybuilding #gainz #workout #iifym #instagood #flexibledieting #fitness #fitfam #gym #train #diet #physique #modelo #aesthetics #food #strength #modelingagency #modeling #finesse #gym #nutrition #fit #fitnessmodel #model #inspiration #fashionmodels #fashionmodel #mensfashion #fashion
I used to waiver between wanting to conform to what’s “normal” and socially acceptable... & now I’m totally cool being the silly goof that I am. And I’m happy with that 🙌🏻 The day I quit trying to please everyone else was the day I finally felt free 💗 #BeYourself #BodyConfidence
Had this one on my story the other day but it’s too good not to make it permanent! 😂😂😂 #christianathlete #godfirst #blessmybooty
NCI started with a vision from @jasonphillips_in3 a couple years ago. A company that would pay it forward to serve more people than he himself by teaching the next generation of nutrition coaches, so that we can live in a world of optimization instead of repair.⠀ ⠀ 2018 has been one for the books for NCI - we've doubled our 2019 calendar and we'll continue changing the game for nutrition education and help those that desire impact to build careers that provide value to others and pay it forward.⠀ ⠀ If you attended one of our L1s this year what was your biggest takeaway? ⠀ ⠀ Let us know in the comments!⠀ ⠀ PS BIG GIVEAWAY COMING TOMORROW WITH A ONE ON ONE OPPORTUNITY WITH JASON⠀ ⠀ Make sure you're on our email list before the morning! ⠀ ⠀ www.NCIcertifications.com⠀ ⠀ ⠀ ⠀ ⠀
One of the most motivating, informative coaches out there, @hejnasty ! "Brick by brick 💪" #SlowlyBuilding ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Had a great Q&A tonight with @daredtofly 💪 and something that we mentioned was that, in order to have long term success, you need EFFORT (wanting to do something), STRUCTURE (a plan of steps), and TIME (doing E + S for a while) 🤗 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ These principles aren’t just limited to fitness, but everything we do or want to get better at (like Super Smash Bros Ultimate 🎮) requires these 3 things ☝️ if you enjoy or want something then making the initial EFFORT will be easy, that effort needs to be used in developing your STRUCTURE and executing it, and finally, you won’t be an expert overnight so stick with it over TIME 🙌 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ With all the instant gratification nowadays, it’s always important to remember that developing your skill (and your physique) takes years of small victories ✅ it won’t happen overnight, but it won’t happen unless you get started 🙌 . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #armday #arms
In honor of #transformationtuesday I have to share with y’all my 8 month Transformation journey. . I have to tell y’all that every time I doubt myself on my progress (and this can happen as the goal gets closer), I go into our cool little @fitbodyfusion app and tilt my phone to compare each week’s check-in pics. . I will tell you that not every check-in do I see change .. it took months... and this is where so many people quit...right before the visible changes take place. . But what I do remind myself is that every workout, every day meeting my goals, is one step closer! And let me tell y’all.. Weight loss or body recomp doesn’t happen in a linear fashion.. Sorry 😐 I know y’all probably hear this over and over, but there’s a reason why.... TRUST the PROCESS 💯 . And If you start to feel like you’re not seeing changes...take a picture and look how far you’ve come! Even a little change is change and can help you to keep pushing forward. . So... DON’T STOP! You got this 🙌🏼 . . . #fitover45 #fitover40 #fitnessmotivation #fitmoms #fitness #fitnessgirl #fitbodyfusion #bikinicompetition #mywhy #fitfam #healthylifestyle #transformationtuesday #hormonehealth #macros #iifym #flexibledieting
"Ricotta Toast with Red Berry Geranium Jam" by @jenisicecreams is an unique flavor. I liked the texture added by the seeded toast crumbs. The strawberry/raspberry jam was noticeable but could've been way stronger for me. As usual, @jenisicecreams / @jenibrittonbauer continues to expand my ice cream catalog and this is a pint worth scooping at least once. #poweredbyicecream #icecream #icecreamaddict #jenis #jenisicecream #jenisicecreams #ricottatoast #flexibledieting #iifym #dallaseats #dallasfoodie #dfwfoodie #Dallas #fortworth #fortworthfoodie #dessert
*BENEFITS OF PROLONG FASTING* By: @turnaroundfitness . Great post from Dr. Berg about prolong fasting! Check it out below. . 🅕🅞🅛🅛🅞🅦 me @turnaroundfitness for daily Nutrition & Workout advice for FAT LOSS. - Benefits of Prolonged Fasting: 1. Regrow Brain Cells. The very specific parts of the brain including the hippocampus & the parts of the brain stem. The part of the hippocampus that has been regenerated has to do with memory... . 2. Increase Mitochondria. The mitochondria are the energy factories of the body. You’ll experience energy when you fast... . 3. Autophagy. A body condition whereby it recycles old damage proteins, microbes & mitochondria to build new tissue... . 4. Enhance Stem Cell Production. As you age, stem cell production goes down. Prolonged fasting is an amazing repair action... . 5. Decrease Inflammation. Prolonged fasting is essential to help someone get to the root cause of inflammation & a safe way to reduce it... . 6. Decrease Tumor Growth. Tumors cannot survive on ketones & doing the Keto diet runs your body on ketones. Cancer runs on sugar & fasting depletes sugar reserves... . 7. Increase Antioxidants. The body has an anti-oxidant network & doing prolonged fasting could cause the antioxidant levels to go up because this is where the body repairs & defends itself against microbes... . 8. Cell Resistance to Stress. It helps the adrenals by increasing the stress tolerance & you are no longer running on the ups & down of sugar & is basically going into this repair mode where the body starts to increase the resistance to all sorts of stresses. I hope this makes sense. Let me know in the comments below! . If you need to lose 30-40 lbs of body fat & want to do it in the most effective way, click the link in my BIO right now before 2019 👉 @turnaroundfitness . #intermittentfasting #progress #keto #ketosis #ketolife #ketogenicdiet #ketogenic #fitness #ketodiet #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #fasting #nutritioncoach #fit #fitnessmotivation #fitnessjourney #fitnessmyths #getlean #diet #dietplan #health #healthy #onlinecoach #flexibledieting
It took me more than one trials and errors to be able to cook salmon properly. I love love LOVE salmon but I was afraid to experiment with it since it's quite expensive and I don't want to end up making something that's yucky. I decided to face my fear and started messing with salmon about three months ago. This one is my first ever home made salmon dish......which wasn't too yummy. I baked it for too long, wasn't seasoned properly, aaaanndd the salmon was rubbery😫 (ate it anyway bc I was hungry haha!). My point is, everyone has to start from somewhere, and don't ever feel discouraged when you don't succeed on your first try🌼
I shared this first picture a year ago today. It was the day I switched to maintenance (after you hit your goal weight, you switch to maintenance macros) I have successfully maintained this weight for an entire year. A lot of diets out there help you lose the weight quick, but do they help you maintain, or even improve after you hit that goal weight? I know for me personally, that was never the case. I’ve done so many different diets out there (pills, shakes, you name it. If it promised to help me lose quick without having to do any work, I bought it!) and most did help me lose, but they never helped me keep it off. Once I stopped doing whatever it was, I went right back to that girl in the before picture. I will never be that girl again, and that’s because of macroholics, because macroholics isn’t a quick fix or a diet...it’s a lifestyle that is sustainable forever 🙌🙌
Everyday is made of choices. . . The choices you make will dictate the life that you lead. . . You can choose to be in a place you don’t want to be in any avenue of your life. . . Or you can change it. . . Commit to misery or commit to greatness. . . The choice is yours. . . 🔥TRAIN WITH ME ONLINE FOR FREE🔥 . ✅Link in bio❗️ . 🌎 Wide online coaching @TeamFFLEX . 👉 Multi certified with 8 years experience . 📱Custom to you mobile coaching app . 💪 Custom training and nutrition plans . 🏆 No BS (🍪 cutter) competition prep coaching . 👊 Non competitor programs . 💯 All Natural Athletes . 💥 Real and lasting results . 👍 Building Lifestyles not extremes. . 🥇TeamFFLEX.com Link in bio! . 🔥 Link In Bio 🔥 . . #TeamFFLEX #FunctionalFLEXFitness #6figurefitcoach #personaltrainer #onlinetrainer #onlinecoach #coach #Ryanmilton #contestprep #prepcoach #npcbikini #bikinicompetitor #npcbikinicompetitor #bodybuilding #ocb #wnbf #wbff #mensphysique #figure #iifym #flexibledieting #npc #Lasvegas #Fatloss #musclebuilding #fitness #Fitspo #Fit #Fitnessmotivation
Only went to tops sets of 405x4 today, but daaaaamn setting these weights down on this hard floor with an actual deadlift bar hurts like a mf-er!! 😳😬 • • • • • #gym #gymselfie #muscle #calisthenics #motivation #swolemates #workout #lift #fit #fitfam #isymfs #iifym #gains #gainz #macros #abs #legday #glutes #flexibledieting #deadlift #fitness #armday #instafit #shredded #fit #flex #dadbod #flexfriday
🔥My 3 Biggest Tips for LOSING WEIGHT / GAINING MUSCLE🔥 _____ Hopped out of the shower, started making food & then it dawned on me that I wanted to talk about this today. 🌊In all honesty, it's pretty simple once you grasp the concept. I know simple doesn't necessarily mean easy, but anyone can learn with time & trial and error.🌊 - _____ ✖1.) TRACK the food that you're eating. ✖2.) Eat adequate amounts of protein daily. ✖3.) Make SMALL adjustments over time based on your goals. - _____ I think the biggest issue people have when trying to change how their body looks is understanding it took this many years for your body to end up the way it is, it takes time to change it into what you want it to be. Consistency over time is always going to be the main determining factor for whether or not somebody will make lasting changes to their body composition. Learning what works for you more efficiently will speed the process up greatly, but you can get there even while doing things suboptimally. It all really comes down to why you want to do it, and whether or not your why is strong enough to stay disciplined. - If you want any help with where to start (efficiently 😂) etc. My DMs are always open. We're all going up fam 💯🙏💪
This advice isn’t sexy or exciting but....LEARN TO WORK OUT IN A CROWDED GYM 👏🏽 believe me, I know it sucks. It isn’t ideal. But I see waaay too many people talking about how they just stand around for x amount of time waiting on a piece of equipment or skip an exercise entirely because the machine they want is taken ✨ y’all. This is NOT how you make progress. My tip of the day is to learn some workarounds. Find some alternative exercises that you can do with just a set of dumbbells or a machine that works the same muscles. No, this ISNT best case and it won’t work for ~every~ workout but it is a start. Try it out!! Get creative! Mix it up! And let me know how it goes ☺️- - - - - - - - #crushfit code “LANA” for 15% off✨ #fit #fitness #fitnessjourney #progress #weightloss #goals #exercise #workout #nutrition #health #healthy #healthylifestyle #mentalhealth #mentalhealthawareness #lift #girlswholift #positivity #flexibledieting #cardio #weightlifting #wearecrush #crushteam #bodypositivity #lifestyle #recovery #fitnessapparel
GOAL: Get too damn strong for the dumbbells. 175lb single arm dumbbell make shift rows. My gym only has dumbbells up to 150 pounds so I stacked a 25lb dumbbell for more load and stress. Accumulated sets of 6 reps until I couldn't get 6 reps anymore with this particular load(175lbs) - Accumulating volume makes muscles grow. #PoweredStrength #StrongThroughItAll > > > > > > > > > #Powerbuilder #Powerbuilding #Strength #Classicphysique #Aesthetics #Aesthetic #Athlete #Oklahoma #OKC #Oklahomacity #Allnattybro #FlexFriday #nutrition #IIFYM #Flexibledieting #Fitness #Fit #Igfitness #igfit #instafitness #instafit #Bodybuilding #StrengthTraining #FourStarFitness #StrengthAndConditioning #SquatEveryday #PowerAesthetics #Naturalbodybuilding
#9 Mac N Cheeseburger Sub✅ ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ Coming in at #9 on my top 10 favorite meals of 2018 is this behemoth of a sandwich. Delicious AF🤤🤤 ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ All content by @edmovius3
Standing in line at Costco. Now, those of you familiar with me know I am no nutritional saint, but I have to admit I did enjoy the contrast with the person in front of me! . #dietdiscipline #progressnotperfection #jonhealthandfitness #lifebalance #fitnessinreallife #flexibledieting #flexiblediet #flexibledietinglifestyle #healthybalancedlifestyle #nutritionmotivation #dietmotivation #fitnessdiet #dietdisaster #dietfail
Outcast. #FightForMore 👊🏽💪🏽 - . . . . . . 📸: @renzo_fightformore
muscle building is a slow process! i talk to women all the time who are frustrated because they’re not seeing results as quickly as they want. i know replying with something like “just give it time” can be super frustrating to hear 🙄. these are the 4️⃣ basic things to consider if this is your current goal (in my opinion): . 1️⃣ NUTRITION! are you eating enough? research shows you’ll want to eat just slightly over your maintenance calories. you don’t need to “bulk” where you’re putting on a decent amount of weight in a short time period- hate to break it to yah but most of that is more than likely fat 🤷🏻‍♀️ if you want to eat like an asshole then just eat like an asshole....but don’t think you’re putting on a ton of muscle in the process. making sure you’re getting an adequate amount of protein is also key (1 gram per pound of body weight is sufficient). . 2️⃣ TRAINING! making sure your exercise selection is optimal and that you’re utilizing progressive overload. trying to add reps and/or weight each workout ensures that you’re constantly increasing the stress that’s placed on the body. 🏋🏻‍♀️ . 3️⃣ RECOVERY/REST! you can break your body and muscles down all day long in the gym...but if you’re not properly recovering you’re basically spinning your wheels 🤦🏻‍♀️ “team no days off!”, “i’ll sleep when i’m dead!” etc doesn’t sound badass...it just sounds ignorant. take it from me- I used to be one of those people 😬 making sure you’re getting adequate sleep and rest is so key! 😴 . 4️⃣ PATIENCE & CONSISTENCY! being consistent with all three things above and just giving it time. this one might be the hardest part! the photos above are 6️⃣ years apart! please please don’t get discouraged if you think you aren’t making progress. if you’re unsure or need/want more guidance i would highly suggest hiring a professional who can help map out a plan and ensure you’re on the right track for your goals! 📑📝💪🏼 #transformationtuesday
Seems like the caloric surplus is working okay right now. 😎 Weight is progressing slowly but steadily and my training is reflecting that. 🙌🏻 ————————————————One of the cooler things about going to medical school after studying nutrition science in college is that it provides me a unique perspective about how nutrition ultimately ties into health and disease. ———————————————— The downside to this perspective is seeing just exactly how much misinformation is floating around regarding nutrition. From fad diets to garbage supplements, people are exposed to a myriad of partial truths and outright falsehoods regarding nutrition and health. ———————————————— Unfortunately, many doctors-in-training tend to be exposed to much of this information prior to and during their medical training (not through course work, but indirectly the same way most folks are exposed to it). ———————————————— This creates a sizable problem when we get out there and start to treat patients, many of whom will need nutrition counseling and rely on us to give them evidence based nutrition advice or provide them with resources that can provide it. So what should we as medical students do to stay informed? I think it’s a great idea to read (or skim through)at least a few peer reviewed journal articles a month to at least cover the basics and to also find a way to connect with those who consistently put out evidence based content on social media. One person I highly recommend is @drnadolsky . He is a board certified obesity specialist who regularly puts out relevant (and entertaining) content about relevant nutrition topics as they relate to patient care! Either way, if you’re a doctor in training or already practicing, it doesn’t hurt to spend a few minutes a month staying up to date on current nutrition topics!
Brick by brick 💪 #SlowlyBuilding ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Had a great Q&A tonight with @daredtofly 💪 and something that we mentioned was that, in order to have long term success, you need EFFORT (wanting to do something), STRUCTURE (a plan of steps), and TIME (doing E + S for a while) 🤗 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ These principles aren’t just limited to fitness, but everything we do or want to get better at (like Super Smash Bros Ultimate 🎮) requires these 3 things ☝️ if you enjoy or want something then making the initial EFFORT will be easy, that effort needs to be used in developing your STRUCTURE and executing it, and finally, you won’t be an expert overnight so stick with it over TIME 🙌 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ With all the instant gratification nowadays, it’s always important to remember that developing your skill (and your physique) takes years of small victories ✅ it won’t happen overnight, but it won’t happen unless you get started 🙌 . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #beavisionary #gymshark #armday #arms
Don’t ever underestimate the power of your mind. . The mind is constantly seeking to find proof of what you believe (and how you are feeling) . If you want the things around you to dictate how you feel, then just keep looking around you and reacting (it’s not necessarily wrong, you just don’t have much control.) . If you want to dictate how you feel and what you accomplish in your life, then all your focus has to go within. Your mind, your emotional state, your thoughts. . A lot of you already know this, but like me, you sway in and out of this focus. . And that’s really the underlying reason we are or are not accomplishing our goals (or even feeling like we are on a SOLID path to get there). . I’m learning more and more that the key to success in fitness, careers, relationships etc. Comes down to one thing: . Getting our MIND on board every single day. . Training it just as much as we train our physical body... maybe even more. . No, not maybe. Definitely more. . That’s all I’ve got today. That’s what I have been thinking about a lot recently. . It’s time to make some serious changes. Not in the new year. Not tomorrow. Right now. . Who’s with me?
"What should your coach do when you fall behind on the plan to help you reach your goals?"⁣ ⁣ "Motivate me."⁣ ⁣ This is one of the most common answers I see on this question, asked of every single @strongeru member when they first join our community. ⁣ ⁣ And I cringe.⁣ ⁣ Not because I don't LOVE working hard...digging into my clients' histories...challenging them to change their mindsets about food, fitness, body image, and health.⁣ ⁣ Not because I don't know how to move them towards their body composition goals, or how to teach them to choose, measure, and track food to ensure they're fueling their bodies JUST right.⁣ ⁣ I cringe because of all the things I can do for my clients, motivating them may be the single thing I CAN'T do.⁣ ⁣ No coach can.⁣ ⁣ The truth is, motivation is a crappy, unreliable way to do anything. Motivation surges...and then it ebbs. It waxes, right up until it wanes. Chances are your motivation is going to diminish long before you've achieved your goals. Then what?⁣ ⁣ Then you have to dig. You have to find the discipline to keep doing the things you were motivated to do at the start...the things you know will work, even though they're not terribly exciting or shiny or new.⁣ ⁣ Ultimately, you have to LOVE. YOURSELF. ENOUGH. to keep doing the work...keep grinding...keep showing up. And that's something nobody else can do for you.⁣ ⁣ #strongeru #registereddietitian #nutritionist #nutritioncoach #rd #rd2b #fitwomen #fitfam #crossfit #crossfitmasters #peloton #onepeloton #fitfab40s #womenwholift #momswholift #iifym #flexibledieting
But seriously.... 🤣🎅
Woke up this morning and I just felt I wanted to do something fun💃🏼. So that’s what I did. I went to my “Netflix of workouts” library and picked a quick 25 minutes dancing workout….of course it was country👩🏼‍🌾 themed! • • Can’t say I have ever danced country at 5:30 in the morning but it’s so much easier when I don’t have to put any makeup on and can watch Sports Centre at the same time✊🏻. • • So glad I have the option to pick out of over 40 workout programs all in 1 place, all in the comfort of my own home…ALL whenever I want!🤗🤘🏻 • • • • #thisismotherhood #momonamission #momhustle #singlemomlife #gethealthy #singlemomstrong #womanempowerment #girlgang #mealprep #foodprep #protein #healthyfood #healthylifestyle #fooddairy #getfit #gains #sidehustle #fitspo #nutrition #busymama #realmotherhood #fitfood #flexibledieting #healthychoices #boymom #boymomlife @autumncalabrese
HOW TO STICK TO A DIET . Tag a friend that this could help. . Save for later or put into practice 1 thing NOW . What do you find helps you stick to a diet? . Follow @petersoonfit for original fitness content with a Banana’s twist. . How can I stick to a diet? . . I don’t know how many times I’ve been asked this question so if this list can help you a little then, you’re welcome 😊 . This list isn’t the be all and end all of ways to stick to a diet but it’s a good start. . I’d highly recommend that you learn about calories, macronutrients, how to read nutrition labels and understand your portion sizes. . I think the list is quite self explanatory but I’d really like to home in on a few of the tips. . EXERCISE - This is one I’ve personally experienced and my clients tell me all the time. When you’re consistent with working out you tend to make better food choices. One reason for this is probably a desire to not undo all your hard work. . SLEEP - It’s been shown that simply by the act of sleeping adequately you tend to eat fewer calories. You’ll also benefit from fewer cravings. . DON’T GO FROM ONE EXTREME - As always when you start a diet you go all in. This may work for a while but quite often this rigidity leads to binge eating and completely falling of the horse. . So, if you’re looking for a way to diet in a manner that’s sustainable then follow these tips. You can also download my guide to putting healthful meals together by clicking on the link in my bio. . If you have any questions leave them in the comments. - #diettime #dietmode #calorietracking #caloriescount #cheatdays #dietandexercise #dietblogger #dietproblems #eatinghealthy #flexibleeating #flexibledieting #weightlossexpert #fatlossfood #fatlossgoals #fitnesshk #hkfitness #healthyweightloss #ifitfitsyourmacros #iifymuk #iifymgirls #losingweight #macrocounting #macrofriendly #mealprepmadeeasy #mealplans #mealreplacements #moderationiskey #diet #proteinmeals #stayingontrack
Look how cute & festive these Nutella containers are! I found these at Walmart! #nutella #christmas #hazelnut #junkfood #walmart #chocolate
My tan isn’t the only thing that transformed here. 🤣 (Don’t mind the makeupless face) It’s seriously amazing the things your body can do. The limits you can push it to. - Set a goal. ✅ Achieve that goal. ✅ . . . #transformationtuesday #transformation #weightloss #weightlossjourney #fitnessjourney #fitness #fitmom #diet #flexibledieting #npc #npcbikini #bodybuilding
PHYSIQUE UPDATE 🦋 We are at about 9/10weeks post comp now and everything has pretty much stabilised. My weight fluctuates between 71-73kg (I weigh in arvo) and in the last month (since my last check in) I have only gone up 3.6mm 👌 considering i have had a few weekends with alcohol and most weekends I don’t track - I’m pretty happy 😈 this is approx 35mm and 6 to 8kg up from stage 🙌 - At the moment I am just enjoying life. I tend to track Monday to Friday and then go with the flow on weekends. For example, if we go out for sushi which is high carb, I skip a lot of carbs in the day time. Life is about balance and I think I am a good place at the moment ✌️ - Stats: Height - 167cm Weight (pm) - 71 to 73kg Macros - 2500 cal (probably 2500-2800 on weekends) Training - 4 days (2 x upper, 2 x lower...always focused on progressive overload) Comp Goals - @gpcaustralia states in March and @wbff_aust in May Strength Goals - 190kg+/419lb deadlift (current 182.5kg), 160kg/353lb squat (current 152.5kg) and 85kg+/188lb (current 82.5kg) paused bench - Coach: @dave_yates_coach @harrisstabilitysystems @musclecoach @ehplabs_ausnz
That face when you drop it low 😬🏋🏻‍♀️. While I love heavy lifting, I am extremely excited for my new challenge that starts January 14! It’s going to be me and a stepper. Yes that’s it, a stepper for just ‼️20 MINUTES‼️ I cannot wait to share more details with you all when I return from vacation 🌴🐚. But just to give y’all a little tease I am planning to do a giveaway for anyone who signs up for my challenge. I will also be doing a sample workout to show you all how you could die in 20 minutes with a small stepper😬💀. This challenge will not be available to the public until April, but if you join my VIP group, you will have access to this program and 75 others as of January 14! Leave me a DM with any questions 😘 #teambe 🌻
- 🔥 PRINCIPLES OF A HEALTHY AND NUTRITIOUS DIET 🔥⠀ -⠀ To live a healthy life our diets need to be optimized to consume a lot of vitamins and minerals, this may sound complicated but when you stick to these principles you'll be fine! 😅⠀ -⠀ You don't want to over complicate your diet, this makes it harder to stick to and make the chance of succes a lot smaller. 😫⠀ -⠀ Here are the 6 principles to stick to: 👇🏽⠀ ⠀ 1. Drink your water! Staying hydrated is key to a healthy diet. It is great for your skin, reduces hunger and helps a lot of other processes in your body!⠀ ⠀ 2. Eat at least two pieces of fruit*. Get those healthy vitamins and minerals in! Next to that it is also the healthiest way to satisfy your sweet tooth. ⠀ ⠀ 3. Eat around 8 ounces of veggies a day*. Not only fruits are packed with vitamins and minerals, veggies are as well. Next to that they are full of fiber and are a low calorie way to fill your stomach. ⠀ ⠀ 4. Go for whole grains. A simple swap with great health effects. Swap your normal 'white' grains for the whole grain version, this one is less processed and contains more fiber!⠀ ⠀ 5. Stay away form temptations. Out of sight out of mind, don't buy cookies if you know you can't resist them. But allow yourself a treat every now and then. ⠀ ⠀ 6. Limit alcohol intake. We all know that alcohol isn't the most nutrtious option, so limit your intake!⠀ -⠀ Picture by @FitnessFT_ ⠀ ⠀ *These numbers are based on general advice for healthy people, exact recommendations may vary!⠀ #protein #highprotein #highproteindiet #calories #macros #iifym #flexibledieting #dieting #diet #diettips #healthyeating #proteipowder #fatloss #fatlosstips #weightloss #losingweight #msucle #musclebuilding #fitness #fitnessmotivation - #regrann
I want to thank everyone who continues to support @unrivaledstrength. I know I can speak for @rubbercityweightlifting as well and say we truly appreciate everything. The year is ending and it was another year of enormous growth for the gym. I am always amazed how far people are willing to come to train at the gym or drop in. Sometimes keeping up with the day to day makes me forget how far and fast this gym has come. We are working hard to keep adding to the gym for our members and help as many people as possible. It is very likely that there will be another expansion in 2019 and we will be adding more options to the gym. It is also possible there will be another facility in the coming years with a few areas already being looked at. As the brand continues to grow we will be making efforts to make some of our online tools and resources easily available. I will try to make posts as we go on the process of our options and a timeline for things to come. Again thank you to all our supporters.
B A L A N C E 🥦🍳🍌🍩 • Throughout my recovery I have been struggling with going to the extremes. I either restrict and watch what I eat so carefully I get anxiety about food all the time, or I feel like I could eat the whole planet. That’s why today I challenged myself to have ONE donut! In the past I would either not let myself have even a bite or smash half a dozen all at once. • Now I challenge you guys to go and enjoy ONE treat (or more if you desire) your ED tells you not to have! Good luck and stay strong 💖💪🏻 #donutsarelife #edrecoveryfood
Hi 👋 . . . (good thing there are pancakes for me in the morning). ————————————————————————- ➡️www.pamcakespancakes.com
Peak volume quad workout. Opening things up with a all time high bar squats PR @295 8,8,8,7.7,6. Workout as follows. Squats 295 6x8,8,8,7,7,6 Rev Banded hacks 415 6x15,13,12,11,11,10 1 leg leg curl 50 7x15,14,12,11,9,9,7 Calf raise 235 9x20,14,12,11,11,10,10,9,8 Rev crunch 4x11,10,10,9 Hip add 160 4x12,10,10,8 Cant walk now. Send help. #rpstrength #rpdiet #scienceisstronger #bjj #bodybuilding #hypertrohpy #bluebelt #theforge #fitness #fourstarfitness #flexibledieting #fitfam #rpmalephysiquetemplate #legday #squats
Oh my gainz! 😂 #transformationtuesday ❤️ Lengthy post ahead (rare for me, I know☺️) Guess whaaaat though? ☝🏻☝🏻☝🏻 In that 2011 pic on the left (long before working with @paulrevelia or @thenattypro ) I was actually heavier than in the #prep pic on the right by about 5-7 pounds! 😳 But here’s what’s ACTUALLY important... I can’t say I was healthier or happier in one vs the other🤷🏼‍♀️ in the left pic, my son was 2 years old and I ran, swam and cycled to keep fit and did not track #macros ! I was happy AND healthy🥰 I started increasing my strength training then because my son was getting heavy 🐷😂 and still hanging on me, wanting to be carried ALL the time and I was just weak, honestly.😣 Fast forward 7 years and my lifestyle has changed (I got bit by the #nattybodybuilding Bug 🕷🤩). Thankfully, I’m more aware now of what my body needs to grow and function optimally. I’ve competed with some hard losses and big wins and I’ve put on a considerable amount of lean muscle 💪🏻 I’m confident it will continue to serve me really well as I near my 40’s. And uhm...I’m not done😈 I love training—all training! I look at athletes like @nicolemwilkins and am inspired by how fitness goals can evolve and transform over time, bringing us new skills and continued joy.❤️ maybe it’s my age or just having some really great mentors in my life but I don’t feel the pull to get caught up in other people’s stuff...and I just wanted to take a sec to encourage you athletes out there to move in a way that makes YOU HAPPY! do the things that inspire you to push hard, not just the stuff that’s trending or popular. Don’t like bodybuilding or training indoors? Don’t. Don’t like the big three at all? Ok👍🏻 You can still have a super fit and healthy physique without #SBD 🤭 yes, it’s true, I said it. But you really should keep moving, and forward for as long as you can. Movement is a gift, not a punishment ❤️ enjoy it while you can friends🙏🏼 #transformyourbody #transformyourhealth #movement #bodybuilding #powerlifting #yoga #marathon #triathlon #crossfit #mountainclimbing #rockclimbing #cycling #justmove #health #wellness #hairgainz #iifym #flexibledieting
There’s more than one way to prep. I prep individual meals while @hulkhultin prefers to prep in bulk. I spend a little more time on Sunday’s, but he spends more time throughout the week. However, I don’t change up my meals once their packed and he can mix and match his veggies based on how he’s feeling at the time. My approach is more grab and go, his definitely takes up less room in the fridge. Moral of the story - both work, both have benefits and whichever you choose will be sure to help you hold off on some of those holiday party pounds. 🧁🥂
In this edition of things that taste delicious but look sloppy: Post-workout meal consisting of 320g plain 0% greek yogurt, 4g protein flavour, 1tbsp of natty pb, 200g fuji apple, 80g frozen blueberries. 60c/7f/35p. I normally eat more carbs post-workout but I hit legs today and I honestly don't have much of an appetite after training lower body. I'll have a massive meal in an hour that'll be around 1200 calories. #flexibledieting #macros #iifym #ymm #onlinecoach #naturalbodybuilding
‼️GIVE YOUR BODY WHAT IT DESERVES🗣 #ThoughtTuesday 💭 Despite the busy time of year, crazy schedule and back to back plans all month long, training and giving my body what it deserves has always been a PRIORITY. I know that sometimes what you want to do or eat DOESN’T always align with what you body deserves. I hear ya. I know that lying in bed and eating junk food sounds amazing but so does giving your body micronutrients and exercise. Find that balance!💛 It all goes back to making your health and wellness a PRIORITY then learning when rest and recovery is necessary. My recent YouTube video talks about eating balance make sure to check that out!🍪🥛 For those who are ready to INVEST in their health, there’s a link in my bio! Take only 1 minute to fill out 9 questions and press send 📲 ALSO HUGE SHOUT OUT TO @casefetish FOR SENDING ME THIS CUTE MARBLE CASE😍 With love and health, Jess 💗
Things have been super crazy finishing off 2018. But I’ve got my goals already lined up for the start of the new year and I’m excited. 2019 I just know is going to be my year. First though...this bulking season is coming to an end 🙌🏽
💯 Still getting stronger! I hit 60 lb. dumbbells for 7 reps compared to 5 from last time on the seated shoulder press 💪🏼 . . 💯 Getting stronger & leaner simultaneously comes down to a few core principles outlined in my Royal Shredding program 👑🔥 . . 💯 Minimum effective training frequency (only 12 sets per session, 3x per week) . . 💯 Reverse pyramid training (heavy set first then ladder down in weight while laddering up in reps) . . 💯 A modest caloric deficit (12x Cals your bodyweight in lbs. to lose body fat) e.g. 150 lbs. x 12 = 1800 Cals. . . 💯 This is all designed within a strength progressive framework, which is what sculpts a model’s chiseled and proportionally defined body as one leans down 🔥 . . 💯 If YOU wanna get model level lean, gain impressive strength, and sculpt your body proportionally to look like an absolute movie star, then we NEED to talk! 💪🏼 DM me, shoot me a text, or visit my coaching website - all links are in or near my bio 👉🏼 @adonis_fitness_ . . . 💯 We’ll even set up a free coaching call for you to at the least get you started - don’t wait until 2019! Let’s set you up today 👉🏼 @adonis_fitness_
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