11,964 posts

HEY👋🏻⠀ ⠀ I'm Jas✌🏻⠀ ⠀ Did you know I'm an online Health & Fitness Coach? ⠀ ⠀ Well, I am. I also do a little bit of in-home personal training too! (Let's chat if you live near me - Alvinston, ON🇨🇦)⠀ ⠀ I strongly believe that:⠀ ❌Diets are bullshit⠀ 🍭Candy is my soul mate⠀ 🌸And being selfish saved my life⠀ ⠀ My passion is helping woman understand that they do not need to fear carbs, or their favourite foods to lose weight and they certainly do not need to be on another stupid diet.⠀ ⠀ I love teaching about macros and flexible dieting because its a good starting point for anyone who has a fitness/health goal in mind because it teaches you:⠀ 🍭the importance of macros (carbs, fats, protein)⠀ 🍭how to balance out your foods (and stop restricting certain foods)⠀ 🍭how to portion control⠀ 🍭how to control food (and not let food control you)⠀ ⠀ That being said I'm taking on new clients for October! ⠀ 👉🏻1:1 Fitness & Nutrition Coaching⠀ OR⠀ 👉🏻In-Home Training⠀ ⠀ Take your pick!⠀ ⠀ Head to my bio and fill out an application so I can get to know you & your goals. 🍕🏋️⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #breakfreeandberesilient #personaltrainer #onlinehealthcoaching #inhometraining #alvinston #lndnont #committoyourself #beingselfishisok #macrocounting #macrocoaching #beginnerweightloss #eatmoreweighless #eatmoreloseweight #restrictivediet #mindsetshift #nutritionforbeginners #trackingmacros #countingmacros #iifymgirls #macrofriendly #fiercesupply #weightlifting #functionaltraining #gymtips #ditchthediet #healthyhabits #candyobsessed #carbsfordays #carbsforweightloss #8020lifestyle
Who made the rule that you've got to make money to be happy, you've got to 'put in your time' at a job you hate, you've got to hate every Monday ever, and when you retire you can finally enjoy life? Find something you love to do, challenges you, something that builds an honorable legacy, something you can't wait to start again Monday morning, and something you sure as hell don't ever want to retire doing! #strengthbynutrition #womenshealth #takeupspace #fuelyourfire #youaremorethanjustanumber #bemore #harmonioushormones #battletheBS #inspirechange #leadfromthefront #loveyourself #liveforthemoment #masterofthemundane #crossfit #workhorse #betheunicorn #poweroftinygains #flexibledieting #macrocoaching #strengthinnumbers
✨Why I eat over 800 cals EVERY. SINGLE. NIGHT. 👇🏼 . . Insta story saw it first 😉 / My urges to binge pop up at night. EVERY NIGHT. When I’m on the couch. Watching tv. Everything is done for the day. I have no distractions. It’s only a short walk from the couch to the kitchen. What follows after that short walk could either lead to a full on black out binge OR a planned and tracked “mini-binge”. . Have you ever ran into the problem of using up all your calories for the day... and then 9/10pm comes around and you’re STARVING and your cravings are through the roof? 💡 Simple solution - SAVE a majority of your cals for AT NIGHT. . Some nights I eat 7-900 calories but they’re PLANNED. I track my foods the night before and I MAKE SURE to fit in something sweet every night. / Because I eat so many calories late at night... ❌it stops or even prevents my urges to binge 😴 I eat until it’s time for bed so that way I don’t have any more time to think about or let the cravings win 📊All the cals I eat are already tracked and accounted for - so I “feel” like I’m binging even though I’m really not. / How do you overcome your nightly cravings without overdoing it?? 👇🏼Comment below!!
We have a statement of priorities, values, and expectations of all our online coaching members. This is value number one. You’ll drive yourself crazy trying to be perfect. Honestly, the only way I learned to deal with my own anxiety is to focus on “what is the next step within my control.” See the mountain and then walk towards the trailhead. But what happens when the next step isn’t clear? Do you get anxious again? One really cool thing I’ve had the honor to witness is the “kaizen” method of constant improvement within the community of online coaching members. The more experienced members have worked through obstacles with us and discovered their solution and can share it with the community. And then that idea builds and we find multiple different solutions to the same problem. Each works in a different context. Those solutions wouldn’t be illuminated without a team of people working in a common direction. I speak for everyone at @beyondmacros when I say we really love the magic that happens in coaching! ❤️
I went from eating 1100-1200 calories a day to 2000 & lost a total of 9 pounds of body fat in just short than a year... . Yep you read that right. . I remember feeling so lost, frustrated & confused. I was eating around 1100-1200 calories & was doing 1.5-2hrs of cardio per DAY, yet I wasn't losing ANY weight. I mean I was just doing what the diet culture was telling me to do. Low calorie diets + tons of cardio = successful weight loss, right? . WRONG. The reason why I wasn't losing weight was because I was eating SO low calorie & doing WAY too much cardio. . The whole time I was eating so little & working out so much, my body was crying out for help. It needed MORE food & LESS exercise. It wasn’t until I started feeding it, giving it something to actually burn off, that my body started to change. It wasn’t until I started lifting weight & quit it with all of the cardio & let my body recover, that my body started to grow muscle & lose fat. . If you’re eating super low calorie, doing crazy amounts of exercise & NOT seeing results, your body is trying to tell you something. Listen to it! The diet culture isn’t right on this one. . If this sounds like you & you don’t know how to get out of this, apply for Diet Ditcher Academy & I will show you exactly how I went from eating 1100-1200 calories to 2000 in less than a short year. 💛
#truth . I saw this on a fellow bloggers page and had to share 🤣. Where are my carb lovers? 🥞🍞🥙🥪🍕🍰🍫🍪🍷🍩 . #macrohumor
We're counting down ⏰ the minutes until our the NEW episode of Danny Brown Talks Phoenix with @HeyPreslie ​ is out! 💪 * 👍🏻 Double TAP if you're going to tune in on Friday! 👍🏻
I am always talking to my clients about their WHY and their long term goals for themselves. I have to ask myself the same questions so that I can stay focused on the important stuff and not the just on how I feel like I’m failing because I had a emotional day with food or if the number on the scale isn’t changing when I feel like I’m doing everything right. I have a few long term WHY’S and this is a WHY that definitely keeps me motivated. My kids, Liam & Finn. The school that Liam goes to has the kids run 1 mile and they get timed. Last year Liam would do the mile in 12-15 minutes because he chose to walk instead of run because “It was hard”. This year I ran it with him to coach him, encourage him and push him harder than he wanted to push himself. Liam- Mom, my shoulder hurts. Me- It will stop hurting when you cross that finish line. NO WALKING! He ran it at a 9:50 and didn’t walk one time. I WAS SO PROUD OF HIM and knew he could do it. When he crossed the finish line he was proud of himself too because he knew he just gave it his all and he beat his time. Also, he didn’t say one more things about his shoulder hurting. I want my kids to know and believe that they can do hard things. That they should willingly do hard things. It will help them become stronger mentally and physically and it leak into all other areas of their life as they grow up into men. They will hopefully know they can because as their mom I will continue to do hard things and push myself. I want to be the example. I will continue to push myself, do hard things, eat well and continue to learn so that my kids will hopefully do the same. That is my one of WHYS. #mywhy #strongmoms #weightlossjourney #CrossFitmom #fitfam #betheexample #dohardthings #macrocoaching
i feel like i completely demolish my leg workouts, until i wake up the next day and realize they’ve actually demolished me🙃🤣 picture adequately describes how i feel after every workout (lolz). this has been an immense year of growth, and i’m so excited to keep grinding! be prepared to GET UNCOMFORTABLE because nothing easy is comfy and you just gotta be okay with that! EEEEEE come on fam!!
We had a lot of good guesses and honestly, I just can't wait any more!! I am SO pumped to announce a new #TeamChallenge2018 If you've been looking for a way to get great results and have someone along the journey with you, here is your chance! Grab your bestie, your bae, your training partner - and let's get going! Check out the link in our bio for more info. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #teamchallenge2018 #teamchallenge #strength #accountability #partners #train #eat #progression #macros #macrocoaching #nutrition #coachbritt
🎂 I DID IT 🎂 What the hell is she doing Wednesday 🧐... I’m making an a$$ of myself out in front of my condo if you really want to know... 🤣🙋🏼‍♀️ . . This was the best attempt at one of those adorable jumping 🤸🏼‍♀️, action shot pictures people post all the time.... scroll for some serious #bloopers action 😂... these just might make your day 🤦🏼‍♀️👌🏻 . . In all seriousness though... I am SO EXCITED 😆 that I hold an official Professional Nutrition Certification through @sandiegostateuniversity . . ....Feeling a little silly 😜 in front of my condo taking these pics (photo cred to my girl @mallory_sib 😘 ) is almost how I felt expressing I wanted to get a personal training certificate AND a nutrition certificate AFTER already having a doctoral degree in physical therapy 😳 . . I got a lot of questionable looks and comments along the lines of.... 👉🏻 Isn’t that a step backwards? 👉🏻 Don’t you already know all that stuff? 👉🏻 Are you just throwing your PT license away? .....Ummm.... no, no, and no ☺️👊🏻 Advancing your education into a new area is NEVER a step backwards, NEVER make the mistake of thinking you know everything, and I still use my DPT degree both in the clinic with patients and when developing training programs for clients 😘 . . I know more than your average joe about fitness, rehabilitation, exercise, and nutrition... but I don’t know it all. I have a thirst and hunger (pun ABSOLUTELY) intended to never stop leaning and growing to better myself as a coach 💙 . . Are you ready to maybe feel a little silly and ASK FOR HELP... don’t feel silly, feel empowered and excited to take charge of your goals.... 👉🏻 CLICK THE LINK IN MY BIO for service inquiries and let’s get going 🙌🏻 . . #fatlosscoach #fitnesscoach #macrocoach #nutritionist #macrocoaching #weightlosscoach #onlinefitnesscoach #onlinepersonaltrainer #evidencebased #nutritioneducation #physicaltherapist #doctorofphysicaltherapy #jumpforjoy #highereducation #trustmeimadoctor #neverstoplearning #continuingeducation #thirstforknowledge #macros #micronutrients #iifym #ifitfitsyourmacros #ifitfitsyourmouth #nobadfoods #eatrealfood #sandiegostateuniversity
I Used To Avoid RDLs Like The Plague... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve ever done Romanian Deadlifts (RDLs) before and walked away with a sore back or even worse - lower back pain... you’re not the only one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This was super frustrating too because I really wanted my hammies to grow, but I was tired of feeling it in my lower back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now it’s actually one of my favorite exercises for hamstrings and glutes! 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s how that all changed: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ I keep my chin tucked now, as opposed to my head up and looking at the mirror. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ I focus on pushing my hips back and then forward (all while stabilizing my spine) instead of just thinking about moving the bar up and down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ I no longer push my hips forward at the top of the movement and hyperextend my lower back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ I now elevate my toes (dorsiflexion) to put my hamstrings in a pre-stretched position, which will also increase their recruitment. Range of motion will decrease slightly because of this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📌 Bonus tip: Hip banded RDLs are a excellent teacher of the hip hinge because the band actually pulls you back into hip flexion. Not only that, but it also allows you to challenge the fully shortened position which you you can’t do with just DBs or a barbell. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👇🏼 Let me know in the comments below what your favorite glute or hamstring exercise is.
🔥3 Common Fat Loss Myths 🔥 - - - There’s so much information out there it’s easy to get caught up in the wrong information and 100% believe it. Well, I’m here to bust 3 of those fat Loss myths. 👊🏼 Please , please , please do not believe everything you read online. - - - 1️⃣ You need to cut all carbs when loosing weight. (This is a common one and one I believed myself! You don’t have to cut all carbs to lose weight. You just need to be in a caloric deficit aka eat less than you burn.) 2️⃣ You have to do a million minutes of cardio to lose weight. (Again.....diet is going to the major contributor when it comes to weight loss so being in a caloric deficit is important not adding in a million minutes of cardio.) 3️⃣ You have to eliminate all sugar. ( sayyyy whhatttttt???? You actually have to be in a caloric deficit to lose weight and you can have whatever you want as long as it’s in your limits and is in moderation. So yes girl, eat that rice krispie) - - - Does anyone sense a trend here? The answer to all myths is a caloric deficit. Again, it’s so easy to get caught up in these myths that we forget to look at what the main contributor to fat loss is. - - - Link in bio for 1:1 coaching. - - - - - - - #fatlossjourney #fatlosstips #fatlosstip #weightlosstransformation #weightlossjourney #fitnessjourney #bodybuilding #fitnessroutine #onlinepersonaltraining #fitnessinspo #weightlosstips #girlsthatlift #fittips #fitnesstips #macrocoaching #coloradofitness #coloradolife #coloradofit #muscle #gainmuscle #losefat #healthandfitnesscoach #healthandfitnessjourney #healthandfitnessgoals #fitnesscoach #onlinetrainer #optoutside #workoutapparel #gymmotivation #fitnessmotivation
5AM workouts are rough, but it’s getting easier! Don’t you just hate when you actually put sprints in your workout for once, and BOTH treadmills are in use? Yeah, that was me this morning. Luckily one opened up halfway through my workout. Be sure to save this for your next HIIT session. It’s a sweaty one😅 4 rounds 200m run 25 kettlebell swings 25 high cable pulls 25 box jumps
Protein cold brew in my pumpkin mug, don't mind if I do 🎃 Who else of is ready for fall?
Get yourself some Gliders and get your sweat on! 30 seconds per move, rest 15 seconds x 4 rounds. . . Gliding Reverse Lunge (30 seconds per leg) Glider Burpees In and Outs Ab Roll Out Curtsy Lunges (30 seconds per leg) Plank Jacks . . #onehiitworkoutwednesday #onehiitworkout #hiitworkoutforweightloss #hiitworkoutforwomen #hiitworkouts #lessworkwithmoreresults #shorteffectiveworkouts #reversedieting #reversedietingforthewin #weightlosstips #macrocoaching #macrosforwomen #flexibledieting #fitandfierce
Nuts are a perfect little package of protein, carbs, AND fat 👉🏼 but did you know not all nuts are created equal? . What’s your favorite for snacks? Tell us in the comments! 🌰 . . . #healthyfood #healthylifestyle #nuts #nutty #macros #iifym #flexibledieting #protein #fat #carbs #wednesday #humpday #bodycomposition #changeyourlife #snack #snackideas #balancedsnack #broadripplefitclub #f5method #macrocoaching #track #testdontguess #metabolism #bodytransformation #fitspo #wholefoods #realfoods #myfitnesspal #indianapolis
I used to dread taking photos in my bathing suit. ⠀⠀⠀⠀⠀⠀⠀ And when I say dread, I mean I would hide in my cover ups, hide behind the crowd or be the one behind the camera. I missed out on a lot of pictures because of this. ⠀⠀⠀⠀⠀⠀⠀ I was embarrassed of the way my body looked and I always thought in order to look good I had to be stick thin. And being stick thin for me was miserable, I was hungry all of the time and even at my thinnest I still wasn’t happy. ⠀⠀⠀⠀⠀⠀⠀ I would deprive myself of foods just to “be skinny” and I can tell you this didn’t last long and I gained the weight back and then some. I was always fluctuating and in the summer would be skinny and come the winter would gain all of it back. ⠀⠀⠀⠀⠀⠀⠀ This was no way to live. I was living for the short term and never thinking about how I wanted to feel in 6 months from now, 12 months from now, how do I want to feel for the rest of my life? I now am focused on the long term goal of being happy and healthy. ⠀⠀⠀⠀⠀⠀⠀ I love taking care of myself and my body thanks me for that. I no longer go to extremes and can put on a bikini after a full day of eating and still take a picture without tearing my body apart. ⠀⠀⠀⠀⠀⠀⠀ Isn’t this what it’s all about? Loving life, loving your body and most importantly loving yourself. ⠀⠀⠀⠀⠀⠀⠀ If you are ready to love yourself inside and out follow the link in my bio to learn more. Only 2 spots left for my 1-1 coaching this September💛 ⠀⠀⠀⠀⠀⠀⠀ #hartzbodystrong #onlinecoaching #healthyfoodrelationship #healthybody #eatfoodsyoulove #wlcommunity #wltransformation #balancedliving #nomorefaddiets #macrocoaching #microsmatter
Have you ever been ignited with the spark to try something new an to pursue an awesome idea, only to feel it fizzle out before you could even get started? How about feeling stuck, trapped in the mundaneness of day-to-day life with no idea of which direction you should be heading in? Our comfort zones are, well, comfortable, and it’s super easy to get stuck in them. Maybe we find one thing we really love and excel at, and the going is great for awhile... but then we kind of stall. It’s totally ok to take breaks, and life naturally follows and up and down trajectory - times when we’re killing it, and times when we pull back to rest and recharge. The problem is when we let ourselves remain in the rest phase for too long and end up stagnating. ⠀ ⠀ Just like the earth must move and change, so do we! If you feel like you’ve been putting off your goals for too long with no real excuse or have been avoiding things that have to get done in order to change and move forward - then it might be time to reevaluate what those goals are, and your approach to them. ⠀ ⠀ Being in Santa Barbara last week for #CJU18 , surrounded by awesome influencers and bloggers, definitely helped me get my mojo back. I had some great conversations and learned so much in just a few days. I'm excited for what's to come! ⠀ ⠀ We all get into a rut once in a while. How do you motivate yourself to push forward towards achieving your goals?⠀
{ Welcome to my page! I’m glad you’re here! } . Since we’ve likely never met or perhaps you’re a new follower, I’d like to introduce myself. 👋🏼 . My name is Lindsey (Lin-z, Linz) 😁. I’ve been married to my #mancrush for 14 years and together, we have two gorgeous daughters. We also have two pups 🐶 Lucy and Tucker ( @_5lbsoffury_ ) . I’m a SVP of the Small Business Banking division, where I oversee CA and NV markets. I absolutely love what I do! . I’d describe myself as, well... comfortably me: goofy, sassy, smart(and a smarta$$), caring, compassionate, strong-willed, stubborn AF (ask @rob.strange 😝), very independent, handy 🔧 and I love to try new things. My family and friends are everything to me‼️ . As life would have it (the demands of work, being a mother and wife) I needed an outlet. I needed a way to invest in me, my health, my well-being. So in 2014, with the encouragement of my BFF (🌺), I headed back to the gym. Before I knew it, I kept going back. My mind, body and soul craved it. So I fed it. 💪🏻 . Having been an athlete my entire life, I became curious about the sport of #bodybuilding I did research, fine tuned my training and sought out trainers to help me get on stage. Getting #stageready was just the beginning! I’ve lost 20 lbs and 6 pant sizes! 😱 But the confidence I’ve GAINED is not measurable and far more valuable‼️ . Fitness has taught me so much about myself. The time in the gym, for me, is my meditation. The way I connect back with myself. The way I flush out my thoughts. Not to mention, I’ve met some amazing people at the gym and in this sport 🙌🏼🙏 . Ok, I’m rambling 🤷🏻‍♀️😝 and if you’ve read this far, know this: I appreciate you! I’m glad you’re here. I hope my journey inspires you. And if you have any questions related to health and fitness, that you ask them. ✌🏼💓
BOOKMARK FOR LATER 📌 (MINIMUM EQUIPMENT WORKOUT) p.s LETS TALK FAT LOSS 👇🏼 - How do you lose weight? I poll you a lot on my IG stories and this was the most voted, which kinda scares me bc I know you guys KNOW what it takes to lose weight, but you’re not actually putting in the work #boomroasted - No it for real. Here’s the answer: in order to lose weight or fat we HAVE to be in a calorie deficit. That means we are eating LESS than the amount of calories we are burning every day. So if you’re eating 1,500kcal/day & you burn 2,000 calories...you’re in a 500kcal deficit. GREAT # in order for fat loss to happen! 👏🏼 - It’s pretty simple. Almost so simple that a lot of us THINK we’re in a calorie deficit and we’re not. For example, i know women who want to los weight, but are over eating on “clean foods.” Remember it’s the number of calories you eat, not WHAT you’re eating. Just because you eat avocados and gluten free shizzzz, doesn’t mean you’re in a calorie deficit. Got me? - If you’re reading this and you’re still confused on how to figure out if you’re in a calorie deficit or not, I want you to go download the app @myfitnesspal , enter in your personal info and start tracking the food you’re eating. Weigh your food out, track it and see where the majority of your calories are coming from. EAZZZZYY 🍭 Then once you see how much you’re eating, you can then adjust your workouts and intensity of your workouts to technically “burn more,” calories. - If this makes sense, comment below your fav emoji 🌮 & your zodiac sign ♎️ - P.s to save 15% on all @organifi products, use my code JENNLUCAS15 😍🌱😘 (fav: green juice, red juice and vanilla protein powder - vegan/organic and great for your insides)
Can you track macros while nursing 🤱, keep milk supply up 🐮 and lose the baby weight?! HECK YES YOU CAN! Im so fricken proud of this client @thelactationnurse ! She came to me 4 months post partum, with the intention to get back to her pre pregnancy happy place, maintain her breast milk supply, and learn to properly fuel her body! And she has accomplished all! 💃🏼 This is a huge passion of mine and honestly what got me into macros in the first place. You can absolutely eat WELL AND ENOUGH, achieve your goals without drastic measures, and do whats great for baby. Im not a believer in crash diets because: 1) You can not maintain it long term 2) It reacs havoc on your hormones and metabolism 3) You can affect others 👶🏼 5 months into tracking and 20 lbs later...looking like a rockstar and feeling strong and healthy. She is continuing to nurse and has been able to maintain her weight the last few months! She started with me and with the knowledge she gained has been able to do it on her own and continue to make progress. Absolutely love that! Here is what she says: “The reason I chose Natalie is because she is also a mom who prioritizes breastfeeding and maintaining her milk supply. I wanted a healthy approach to losing weight while still nursing my baby. At first I was pretty nervous and a little anxious but once I figured out how easy it was to track macros i started to love it! One thing that I really liked about tracking was that it kept me accountable to making sure I was consuming enough. I feel like as moms we forget to eat! And with breastfeeding it is so important to eat consistently throughout the day! I also never felt deprived. If I wanted to have frozen yogurt then i would just save some carbs for after dinner so I could have that. Natalie was very helpful and I would definitively recommend anyone who wants to continue breastfeeding while losing weight to consult with her! “ ❤️❤️❤️
Weigh and measuring food🥦🍠🍗🥗 - If you are tracking your macros but you aren’t weighing and measuring your foods, you are doing a huge disservice to yourself. (Unless you’ve been tracking for years then it might be an exception) - Most people’s judgement of a serving size is way off. - If you’ve never measured out a serving of peanut butter, please go do it and then prepare for disappointment. - Also, it’s so easy to just not count little extra calories we add to our foods. Salad dressing, be ready for extra carbs and fats. Cheese on your salad? Extra cals. - Cook with oils? Add some extra fat there. - Another common thing I see is just lack of knowledge of the macronutrients that are in foods. This is a huge mistake I used to make all the time. - Nuts and nut butter, they have a fair amount of carbs in them, it’s not all fat. - Red meat, great source of protein and usually high in fat. - I am not saying not to eat these foods, but be aware of what you are eating. Download an app. - Be aware of the food you are putting in your body. - Buy a nice food scale, and measuring cups. - Most importantly, BE HONEST WITH YOURSELF. If you eat something and don’t track it, those calories still count. . . . #nutrition #macros #iifym #weighandmeasure #onlinecoach #fitnesscoach #macrocoaching #performancetraining #nutritioncoach #crossfitcoach #crossfittraining #bodybuilding #crossfit #sharpentheaxe #leangains #bulkingseason #colorfulfood #micronutrients #postworkoutmeal #carbsarelife #fitness #fitnessentrepreneur #fitnessblogger #nutritionblogger
Summer maybe didn’t go as planned? Too many BBQ burgers and beers? That’s ok! I like to indulge myself, but mindfully. . Don’t use the holidays as an excuse, don’t wait until New Year’s Eve to set goals for yourself. Start NOW! . The only person holding you back, is YOU 🍎 . #macros #macrocoaching #macrocounting #iamcommitted #committedcrewfitness #youcandothis #fitforfall #goaldoer #slayyyy #fitmom #fitmama #eliminateexcuses
The moment when I knew I deserved better from my gynecologist was when she went on a 10 min monologue shaming me for not being on the pill. # You might have experienced that a time or two as well… # Irregular periods? The pill Acne? The pill PMS? The pill PCOS? The pill Menopausal? The pill Have a vagina? The pill # I could keep going, but I think you get the jist. # Why are they so adamant on putting you on a prescription drug versus addressing the root cause of your symptoms? Simply because medications and surgical procedures are their level of expertise and it would be asinine for us to expect anything else. # It’s curious though, that my gynecologist didn’t even know how the birth control pill worked. Other than “it prevents you from getting pregnant…” # But how? By what mechanism? Did she think I wasn’t educated enough to understand? Or did she lack the knowledge herself? # This isn’t a rip on doctors, it’s simply my experience in hopes it gives someone out there the hope and power over their own bodies! # I digress... So this led me down the road of research and finding out for myself since getting honest, unbiased answers from my doctor was out of the question. # How do birth control pills work? # After reading a recent post by @drjolenebrighten , I was inspired to pass along this information for those of you uncertain of the mechanism… # There are 2 types of BC: # 💥combination pill - contains synthetic estrogen and progestin 💥progestin-only - contains only progestin # Both work by “suppressing the signals from your brain to your ovaries and altering natural function of the reproductive system.” states Dr. Brighten. # How do they do this exactly? Most of us have no idea (until now): # 1. Synthetic Estrogen: # ...provides a negative feedback loop to your brain that there are enough hormones and there’s no need to take more. Similar to when men take testosterone...their body receives the signal of “we have plenty, no need to make more.” # More specifically, it suppresses hypothalamic gonadotropin-releasing hormone (GnRH) and pituitary gonadotropin secretion which then suppress luteinizing hormone (cont. in comments)
I used to get super stressed out about maintaining a healthy and in balance diet with a jam-packed calendar. But now that I track macros, healthy eating has become easy and effortless, and I find that it's way more likely I will enjoy myself when I’ve accounted for what I plan to indulge in ahead of time. Gone are the days when I would leave an event feeling like a buzzkill because I “couldn’t” partake in any of the yummy (and often seasonally limited) treats. Now I’m able plan out my meals for the day according to my macros, so I can join in the fun and still hit my daily goals! ⠀ ⠀ Are you looking to get back into a routine after summer while also enjoying all of the seasonal fun that comes with fall? Well, you’re in luck because CNC is offering a new fall-inspired macro plan! Gain access to a single customized, macronutrient calculation, based off your body composition, personal goals, activity level, and caloric needs - all the while enjoying delicious seasonal recipes! Think Apple Pie Pancakes, Sausage and Quinoa Stuffed Acorn Squash, and Maple Pumpkin Popcorn. Yum! ⠀ ⠀ Click the link below or in my bio for more info! ⠀ ⠀ www.cncmacroplans.com
My heart warming cinnamon apple oats. When the weather turns chilly, this is my go-to breakfast! 48g Oats 🌾 2 Egg Whites 🥚 1/2 cup (125ml) 🥥 milk 150-175g Diced 🍎 (Medium) Stir Microwave for 2-2.5m Top w Cinnamon, Honey 🍯 & PB 🥜 Xx #thinhabit #thinhabitgirl #strongwomen #nutritioncoaching #nutrition #macros #iifym #iifymgirls #beforeandafterweightloss #weightlosstransformation #weightlossjourney #weightloss #mealprep #thinkthin #leangains #leanmuscle #flexdieting #flexibleeating #flexitarian #flexibledieting #macronutrients #macrocounting #macrocoaching
🥑🥦🥓🍑🌮 Eat what you LIKE! 🍐🍓🍠🧀🍕 Don’t just eat chicken breast and chia seeds and “superfoods” because someone told you to. Designing your day around foods you actually enjoy is the 🔑 to long term success! Xx #TUESDAYtipoftheweek #thinhabit #thinhabitgirl #strongwomen #nutritioncoaching #nutrition #macros #iifym #iifymgirls #beforeandafterweightloss #weightlosstransformation #weightlossjourney #weightloss #mealprep #thinkthin #leangains #leanmuscle #flexdieting #flexibleeating #flexitarian #flexibledieting #macronutrients #macrocounting #macrocoaching #macrorecipe #mealprep #macromealprep
No morning workouts means more cuddles with this one. She likes when I slow down a bit 😻🐾
Do you know how many carbs are in bananas?!?!? . . I had gotten to the point where not just "bad" food scared me. Even many "good" foods were off limits. . . In my constant dieting days, I tried it all to keep my weight down. 1000 calories/day (✔️). Detox teas (✔️). Salads on salads on salads (no dressing or croutons, please) (✔️). I spent three months eating pretty much only egg whites and spinach. . . Did any of it work? Hell NO! Not only was I not losing weight. I was hungry (✔️), tired (✔️), severely unhappy (✔️), full of anxiety (✔️), and bingeing regularly (✔️✔️✔️). . . I didn’t know at the time extremes do NOT work. Extremes are not sustainable. Extremes are a terrible mind fuck. Extremes are a deep dark rabbit hole. . . Are you stuck on the extremes roller coaster? Are you eating like a rabbit and not seeing that scale budge? Are you tired, anxious, and bingeing regularly? . . I get it. I was on that ride for years. You want to know a secret? You are doing it all wrong. You don’t have to fear foods. You don’t have severely restrict calories. You don’t have to spend hours on the treadmill. You don’t have to live in extremes. . . Here is where I will blow your mind - Once I started eating more food and decreasing my time at the gym all those nasty feelings slowly started to fade away. My body was stronger and leaner. My workouts improved. I wasn’t bingeing. I got to eat those "evil" bananas again. Along with so many other "off limit" foods. I was free. I was happy. I was healthy because I was balanced. . . Are you craving balance? Freedom from endless hour of cardio? Freedom from food? Freedom from the weight you can never manage to lose? First, send me a message I can help you get all of these things! Second, go eat a fricken banana, please! . . #fitandfierce #recoveryisworthit #flexibleeating #reversedietingworks #reversedietingforthewin #macrocoaching #workoutsmarternotharder #workoutlesswithmoreresults #eatmorefoodweighless #hittwokroutsforweightloss #workoutsforfatloss #progressoverperfection #chickswholift
When I first thought of making a post covering reverse dieting I asked two of my clients for feedback on their physical + mental struggle with the process, thinking it would be a long list of things. But little did I know – the positive aspects far outweigh any negatives. 1. If done properly, a reverse diet – the process of slowly increasing calories up to what we call “maintenance” or “TDEE (total daily energy expenditure”, will either cause small weight gain, no weight gain or weight loss. Having a coach who helps through the process can calm nerves as calories and macros are not just arbitrarily adjusted, but adjusted based on biofeedback, weight, and the individuals response to higher calories. 2. Clients experience a change in body composition and can experience a decrease in inflammation due to less restricted calories. This caused an increase in confidence, which is important, as a positive mindset is half the battle of being successful in obtaining any goal. 3. Reverse dieting along with a knowledgeable nutrition coach aids in eliminating the “good” or “bad” food mentality. The allowance of added calories gives more freedom and in return makes it easier to ignore the feeling of eating “bad” food. Reverse dieting, if done properly, includes the education of seeing food as fuel. Food has a purpose and should not be seen as “good” or “bad”. 4. Staying on track when cutting is just as hard as staying on track when reverse dieting. A coach can help stay accountable and patient. Reverse dieting is a process that is vital in any dieting protocol as it is a “reset” or “starting point” before the client is allowed to think about going through a cut. Seeing the scale stick to the same number or even increase a couple pounds is mentally tough but having the trust in someone through this process takes some of the stress out of that process. “In order to be able to cut, I need calories to cut. So I have been working hard to hit macros every day for the past two months but the scale does not reflect my overall goal. And I am learning that it is okay because right now I am laying the foundation to get there!” -client ⬇️⬇️ read more in comments !
🔥FULL BODY CIRCUIT🔥 - What better way to start the week than with a fire full body circuit workout 😜 - This workout will target your full body with an emphasis on legs (of course🍑) and core for all the balancing needed 🙌🏼 - *sorry for the RBF* but I was dying okaaay☠️🥀 1️⃣12 | DB curtsy lunges 2️⃣15 | DB shoulder press 3️⃣20 | Alternating lunge + oblique twist 4️⃣15 | Sumo Squat + upright row 5️⃣15 | Kneeling hammer curls 6️⃣10 | Renegade row - Rest 1-2 minutes then repeat circuit 3-4x! - I did a total of 4 rounds using 15lb DBs and a 25 lb plate for the exercises. - After my very last round I threw in 20 burpees and the selfie was taken seconds after that... hence the face of death lmao - Who’s giving this a whirl?! 👇🏼 Tag a gym buddy & get to it ✊🏼💦 - don’t forget to LIKE❤️ & 🔰↗️ this for later! — Happiest Monday Fam💃🏻 - #mondayworkout #circuitworkout #20minuteworkout #weightloss #buildingmuscle #circuitwork #circuittraining #hiitworkout #workoutvideo #mondaymotivation #macrocoaching #iifym #healthylifestyle #burningfat #losingweight #fitnesstips #fitforlife #gymtime #athomeworkout #rbf #sweatittoshredit
A prep meal from today to keep on the #macro train. 🚂🚃 Macro free Mustard for.the.win 😉🤓🙋‍♂️ So, cooked weights vs raw... 🥔🆚️🍟 Generally speaking, meats lose about 20% of their weight from being cooked and potatoes lose about 30% Most of the values in tracking apps like MFP use the raw weight. So, it is a good idea to use some kind of conversion when tracking if you weigh them after being cooked. (100g Baked Wedges × 1.3 = 130g Tracked) Oh, and the "Fries" were baked. I did use an oil spray to make some garlic salt and paprika stick to them, but not much so the oil/fats were negligible. *Baked Potato Wedges* Cut Potatoes into 1/8 Wedges Toss in Oil Spray, Garlic Salt, Paprika Put on foil lined sprayed cookie sheet Bake 35 min @ 450°F -Turn once during baking. #macrotracking #nutrition #goals
raise your hands for a GIVEAWAY 🙌🏻🦋. ......... Give away includes: 2 months of free one on one personal coaching. Including macros, workouts, weekly check ins and adjustments. This is all based on YOU. Your goals, your life, your mentality and bringing your best self every damn day. Building your happy each day. .......... HOW TO ENTER: 🦋tag 1 friend 🦋tell me why YOU want a coach 🦋multiple entries allowed. But each entry needs to be a new comment. 🦋go to the link in my bio and sign up with your email. Don’t miss out on a step and the give away ends Wednesday night. STARTS now 💕. ................ If you’re ready for change, progress, building your happy entire in the comments below.
I understand why gyms have mirrors. They’re not there to gawk over yourself in vain, but so you can watch your form. At our little church gym we don’t have mirrors, I use these little insta story clips instead to see what I need to work on. And I need to get lower on my decline push ups!!! @florastarr you are so amazing and inspiring ⭐️ you always show up ready to sweat 💦 and I love how your enthusiasm motivates me.... and also showing me I need to get lower and not cheat myself on push ups! . When I first started on this journey, I could hardly do “girl” push ups... and never thought I’d be that “fit” person. But here I am doing it, living it, pushing myself 💪🏼🏋🏼‍♀️ . . . #youcantoo #iamcommitted #ladiescommittofit #armday #cantstopwontstop #macrocounting #macrocoaching #macrocoach #freeworkout #fitspo #noexcuses
You are bombarded with a million misconceptions about proper nutrition, it’s no wonder you have a screwed up relationship with it! # To be honest I have NO idea what kind of new trend is on the market these days, but what I DO know is the science at it’s core & even further, how to apply it. # You see, science doesn’t change a whole lot from year to year, & because of that, it’s not sexy. # It’s hard to sell 100 thousand diet books if they are all about the same boring shit like feeling healthy & eating an adequate amount for what you do. # Guess what guys (& I know this is going to be a surprise for some of you), but the results you so desperately desire come from long term consistency, NOT short term intensity. # I know, shocker, right? # That extreme Paleo/Whole30 gym challenge you do every year is NOT the answer? # By the way, how is that working for you? # Let me ask you, does this sound familiar, “well I tried the Paleo challenge & saw results, but it just wasn’t sustainable so I’m right back at square one.” # It seems to me there is a common factor behind all of these short-term diets... # They ain’t “sustainable” # So gong further... my question for you is, “what are you doing right now?” # My guess is you’re probably eating relatively healthy with some sugar cravings here & a few drinks scattered there. # Here’s a radical idea, what if we just stuck to that, but cleaned it up a little? # Sounds like a pretty awesome start to a sustainable way of living! # But again, it’s not sexy, it’s not fast, & most of all it’s not MISERABLE… # Why does eating have to be so miserable? Why do we feel like we have to starve ourselves? Are we unworthy to eat a good amount of healthy food? # A very interesting concept to ponder… # So I guess what I’m trying to do here is bring about some self-awareness. # What is your initial thoughts when I say food? # >>Are they positive, exciting & nourishing? # >>Or instead, are they gluttonous, forbidden, & dreadful? # I challenge you to think about your relationship with food. For most of you it’s painful & resentful… # It doesn’t have to be that way forever...(cont. in comments)
Truth! We give you the tools We give you the support We give you the guidance You must do the work. Whilst we’d love to do it all for you we can’t, when it comes to controlling what you eat, you must do the work. Your work. Your efforts. Your results. #Repost @drnadolsky ——- #pltransformations #onlinecoaching #macrocoaching
Physical fitness and nutrition should not be used as punishment for your body for what it's lacking. Rather, it's a celebration and opportunity to enjoy what your body is capable of. 💪⠀ .⠀ .⠀ .⠀ #mondaymotivation #teamtntfitness #teamtnt #ocb #flexibledieting #macros #macrostrong #bodybuilding #keepgrinding #celebrate #nattymuscle #competitionprep #contestprep #macrocoach #macrocoaching #iifym
#Repost @paigemarieberg did you know?! Coach Paige is a client turned coach after macros shook her 🌎 for the better! See what she has to say 😍🙌🏻🤗 - We love you coach Paige! ・・・ ThinHabit changed my mind first, my habits second & my body third. I was sick of not seeing results even after tireless detoxes & low carb diets ☠️. I was putting the effort in at the gym but never understood why, physically, nothing was changing for me. Until I found you, @thinhabitnutrition 🤗👩‍❤️‍💋‍👩 Want to know our secret? (Okay fine it’s really not a secret) DM me or schedule a call with us today! . . . #thinhabit #thinhabitgirl #strongwomen #nutritioncoaching #nutrition #macros #iifym #iifymgirls #beforeandafterweightloss #weightlosstransformation #weightlossjourney #weightloss #mealprep #thinkthin #leangains #leanmuscle #flexdieting #flexibleeating #flexitarian #flexibledieting #macronutrients #macrocounting #macrocoaching
Wow! @foxyfunk5 comin’ through with all the motivation on a Monday! Making some serious gains with Coach @_angelarutherford_ 💪🏼! ... 360 days of solid effort... The scale is only 10-15 lbs different from this time last year... But this is why we take progress pics- that's a heck of a difference in arms. . . . To join FitBody Fusion or receive a free consultation with a FitBody Fusion Coach, submit an application on: 🌎www.fitbodyfusion.com (link in bio) Questions? 📫info@fitbodyfusion.com . . . #fitbodyfusion #teamfitbodyfusion #biceps #armtransformation #putinwork #2017vrs2018 #mevrsme #transphormation #iam1stphorm #macros #macrocoach #iifym #iifymgirls #mondaymotivation #fitnessmotivation #motivationmonday #flexibledieting #fitlifestyle #fitforlife #fitness #fitfam #onlinecoach #macroscoach #macrocounting #macrocoaching #onlinecoaching #girlswithmuscle #fitspiration #fitlife
A couple of my finds at @junkinthetrunkvintagemarket yesterday ❤️ I like to eat foods I love and I want to feel like a badass while I eat Raisin Bran! 😂😂😂 🥄❤️🥄❤️🥄❤️🥄 We know that food isn’t just FOOD. It is fuel, obviously, but it is also celebration, comfort, tradition, enjoyment... SO many things that I don’t want to get rid of. So I’ve made it my mission to help others eat what makes them happy AND what takes care of their body in the process. You deserve to eat the things you love and you CAN do it with balance ❤️ What do YOU want to eat more of? 🤗 . . . . . . . . . . . . . . . . #betyoucanmacro #betyoucanmacrorecipes #macros #iifym #flexibledieting #moderationnotdeprivation #balance #macrocoach #macrocoaching #consistencywins #nutrition #strongoverskinny #mealprep #highproteinrecipes #nofaddiets #eatwithpurpose
ThinHabit changed my mind first, my habits second & my body third. I was sick of not seeing results even after tireless detoxes & low carb diets ☠️. I was putting the effort in at the gym but never understood why, physically, nothing was changing for me. Until I found you, @thinhabitnutrition 🤗👩‍❤️‍💋‍👩 Want to know our secret? (Okay fine it’s really not a secret) DM me or schedule a call with us today! . . . #thinhabit #thinhabitgirl #strongwomen #nutritioncoaching #nutrition #macros #iifym #iifymgirls #beforeandafterweightloss #weightlosstransformation #weightlossjourney #weightloss #mealprep #thinkthin #leangains #leanmuscle #flexdieting #flexibleeating #flexitarian #flexibledieting #macronutrients #macrocounting #macrocoaching
One of the things about sobriety is that I began to FINALLY assert myself when I should. In the past I’d shrink down and make myself very very small, trying desperately not to make waves out of fear that someone would be upset with me. Never mind that I wasn’t honoring myself in any way, ever, by allowing people (and in this case a business) to shit on me or treat me poorly without at least standing up for myself in some small way when it was absolutely right to do so. I don’t stay silent these days because in the same way I’ve held myself accountable for all of my past actions, I fully hold others to the same standards and they’re really fuckin high now. If you can’t do the basics of what you say you’ll do and I call you out and if you still don’t have the decency to have a conversation about it, I will make sure people know because, I’m no longer small, afraid, unworthy, insignificant, fearful, undeserving, or weak. You can read about my experience at the LINK IN BIO ABOVE ☝🏼@eattoperform #chasingexcellence #fuckhangovers #empowerment #empowered #standup #accountability #eattoperform #stillwaiting #badservice #apologize #apologies #imatter #humandecency #macroscoach #macrocoaching #iifym #perform #athletenutrition #athletemotivation #athletetraining #crossfitathlete #nutritionist #nutritioncoach #etp #dietplan #diet #diets #fatloss #fatlosstips
a little arm & shoulder progress for ze motivational monday or whatever it is nowadays👊🏻🤷🏼‍♀️ progress takes time and consistency. stop thinking and just start, that’s all! EEEEEEE!! ps: does anyone else stare at an arm for too long and just get weirded out? 🙈
Good morning beauties 💕 Wishing you all an easy Monday & wonderful week. There is only one you and we (I) want you to show up! ✌️ . . Today is day one of #lgfallchallenge and I have big plans to sweat after work 🍑 #unicornsfallforlg
#MacroTipMonday . When you first start #countingmacros a digital scale, will be your best friend. But, you won't have to rely on the scale, for the rest of your life. Spend three or so months, getting used to the measurements. Before too long, you'll be able to "eyeball" your measurements. . Then, you just have periodic "check-ins" with yourself. This is where, you weigh your foods, and make sure you're continuing to stick close to your measurements. . Counting Macros, can seem like a lot of work. But, I'm here to assure you, any foodie out there, should definitely be tracking their Macros. You're able to see exactly w h a t you are eating. Then, you learn b a l a n a c e and it's a piece of cake! . Stay tuned each Monday for Macro Counting Tips 💜 . P.S. the scale doesn't have to be fancy! This is my old scale from when I was a hairstylist. As long as, your scale weighs grams and ounces, you're golden! . . . . . . Say measurements, again..... . . . . . #coachwhitneyhill #macrocoaching #macromonday #macrotips #macrocountingtips #macrocountingcoach #macrosarelife #flexibledieting #flexibleeating #iifym #macros #monday #mondaymotivation #iifymgirls #mondaymorning #macro #newweek #mondays #ifitfitsyourmacros #carbs #protein #eattogrow #macro_perfection #mealprep #gains #girlswholift #nutrition #carbsafterdark
How much are you worth? . Do you value yourself enough to do something for you; something that is going to help you become the best version of yourself? . The first time I worked with a coach she asked me - are you IN - are you ready to invest in yourself? It was an awkward experience. I had to look myself dead in the eye and ask “am I really worth this?”........ “Do I believe in myself enough to gamble on ME? Thankfully after much thought, the answer was yes. Best.move.I.ever.done. . For too many years I didn’t feel that I held much value. I thought value came from looking a certain way, weighing a certain weight, having abs, having a thigh gap - pretty much being a tiny human. Because I didn’t value myself I was self consciously sabotaging myself. I was allowing myself to believe that I wasn’t worthy of change. That I had to be stuck in this misery forever. . I’m going to ask you the same thing someone once asked me - How much are you worth? Are you ready to invest in YOU? Investing in yourself is the step that shows the universe and everyone else around you (mainly yourself) that you are worth of this - you are worthy or reaching your goals . If you are ready for change, ready to stop self-sabotaging yourself check out the link in my bio for 1:1 coaching. It’s time - time to invest in YOU! Time to show yourself and the world you hold value! . #fitandfierce #investinyour #timeforchange #yourareworthit #flexibleeating #macrocoaching #flexibledieting #macrosforweightloss #hiitworkoutsforfatloss #workoutsforwomen #chickswholift #workoutsmarternotharder #workoutlesswithmoreresults #eatmorefoodweightless
With every pregnancy, I am reminded of how a woman’s body is nothing short of a miracle. ❤️ It has created, nurtured, sustained, and transformed not only little lives 👶🏼 But - MY OWN. In that growing belly of mine there are little hands, little feet, a little heart, and a little girl who will be always be part of me. Did I tell you she’s due the day after Thanksgiving? ❤️ This pregnancy Im really trying to just take it day by day. Not obsess or worry so much about the future. (I do this ALOT) Instead trying to enjoy every part of the process with a grateful heart. #30weekspregnant
This girl has fire like you've never seen, she inspires, encourages and lifts us up on the daily! Together we created our passion project: @themacrochallenge ! Here's a bit more about this beauty! . Hi I’m Ashton (a.k.a. @thatmacromomlife ) and I was born in Virginia and am 1 of 6️⃣ kids. 3rd oldest. . My hubby is "Buns" (Heidi’s baby broski) - Todd. We've been married for 6 years in November. Reese is 4. Riggs is 3.👱🏼👧🏼👦🏼 . Nicknames growing up - "Grace" because I was clumsy, and "Nips" because when I was in 6th grade, my bathing suit top was completely off after diving off the diving board. So fun!👙😳😂👍🏼 . Favorite Foods - breakfast foods, donuts, ice cream, and salads at any restaurants (because salads I make at home are never as good)🍩🥗 . You couldn’t pay me to eat ahi tuna or raw sushi.🐟🙅🏼 . If I could eat one thing the rest of my life it would be english muffin with honey pecan cream cheese, turkey bacon, and @perkenergy. 🍞🥓☕️ . A time I thought I was cool but I so wasn’t - Two words. Blue mascara.👀💙 . I could wear breathable joggers everyday and love life. I could also NOT wear a bra everyday and love life.🗽 #freedom . Favorite quote: "If you have good thoughts they will shine out of the face like sunbeams and you will always look lovely." -Ronald Dahl☀️ . 3 quirks - I pick and pull at my nail bed cuticles- nervous habit?, finishing people’s sentences/interrupting, and I use my fingers to "tuck" my cereal into the milk...all the cereal needs to touch the milk before I eat it.🥄✋🏼#themacrochallenge #macrocoaching
What did YOU eat this week? 🤗 My week was a whirlwind but I still managed some new recipes and a whole lot of leftovers ☺️ BBQ pork nachos on lavash chips 🍖🥑🧀 Family pizza night out 🍕 Chicken burger wrap + roasted green beans + sweet potato fries 🍗🍔🍠 Cottage cheese pancakes🥞🍓🍫 Pumpkin protein hand pie 🎃🥧 Dragon fruit bowl 🐉🍓🍌🥥🍍 Lasagna pasta 🍝 🍅🧀 Grilled chicken salad with roasted butternut squash + corn 🍗🥗🌽 The milkshake + popcorn combo is back in rotation 🍿🍦😻 Breakfast sandwich on sourdough + berries 🍳🍞🍖🍓 . . . . . . #betyoucanmacro #betyoucanmacrorecipes #mealprep #easymealprep #mealprepsunday #macros #iifym #flexibledieting #maintenancefood #macrocoach #macrocoaching #familyfriendlyfood #familyfriendlyrecipes #strongoverskinny #eatwithpurpose #protein #highproteinmeals #iifymrecipes #macrofriendly #macrofriendlyrecipes #macrohack
🌸 a sunday reminder that you are capable of quite literally anything you are willing to work for. ⠀ 🌼I hope you go into this week ready to slayyyyy. I hope you find courage to TAKE THAT NEXT STEP. You know the one I’m talking about.... ⠀ 👉🏼Apply for that job. 👉🏼Ask your boss for that raise. 👉🏼Go on that girls trip. 👉🏼Date that person. 👉🏼Buy that plane ticket. 👉🏼Commit to that scary thing. 👏🏼TAKE THAT NEXT STEP - 🌎This world will go on with or without you so what are you waiting for? Your time here is limited. Your time here is valuable. ⠀ 🌸Do something now you will be remembered for later. Leave your mark. ⠀ 🌸Do something now that will move the needle forward for you, mentally, physically, financially... ⠀ 🌼You are deserving of great health, great wealth, and great happiness. If your life is mediocre, stop settling. If your life “sucks” make better use of how you spend your time and WHO you are sharing it with. ⠀ Who’s ready to for Monday!? 👇🏼 I sure am! New job starts tomorrow whewwww🎉 ⠀ Happy Sunday fam Blessss uppppp🙏🏼 ⠀ #sundayvibes #newweek #taketheleap #courage #youcandoit #fitnessjourney #lifejourney #healthiswealth #happiness #findyourhappy #sundayfootball #gameday #motivation #newweeknewgoals #weightloss #fitlifestyle #macrocoaching #gainingmuscle #createyourbestself #bestself #bbcom #fitnesslifestyle #neversettle
If you're gearing up for your weekly meal prep, make sure you cook and track your grains properly! The same principles can be applied to veggies and meat before/after cooking. Just be sure you're tracking it CONSISTENTLY (raw vs. cooked) 🍚 💥 ⠀ .⠀ .⠀ .⠀ #teamtntfitness #teamtnt #ocb #flexibledieting #macros #macrostrong #bodybuilding #nattymuscle #competitionprep #contestprep #macrocoach #macrocoaching #iifym #mealprep #trackit #macrolife
🤗❤️ #Repost @nutritionbybabz with @get_repost ・・・ “Nutrition is king, exercise is queen, put them together and you’ve got a kingdom.” ••• Learn to fuel your body the right way with one on one nutrition to improve in the gym and to improve your life overall. ••• Nutrition by Babz one on one coaching coming soon 🤘🏼 ••• 📷 @brain_case_media ••• #nutritionbybabz #nutritioncoaching #macrocoaching #fitness #healthylifestyle #learntomakeitifestyle #oneononecoaching
“Nutrition is king, exercise is queen, put them together and you’ve got a kingdom.” ••• Learn to fuel your body the right way with one on one nutrition to improve in the gym and to improve your life overall. ••• Nutrition by Babz one on one coaching coming soon 🤘🏼 ••• 📷 @brain_case_media ••• #nutritionbybabz #nutritioncoaching #macrocoaching #fitness #healthylifestyle #learntomakeitifestyle #oneononecoaching
Stachin up some contant for you guys, Imma teach you the basics as well as some advanced techniques 👌🏽👌🏽 Lets keep it positive, lets encourage each other 💪🏽 - Tutorials coming soon 💯 - - #gym #gymislife #personaltrainer #gainz #onlinetraining #onlinecoaching #mirrorpic #nutrition #bodybuilding #fitness #follow #motivation #training #followforfollowback #traininghard #traininsane #traininsaiyan #instafit #healthy #motivation os #macrocoaching #followtrain #gymlife #arms #instagood #instafood #like4like #positivevibes #mirrorselfie #bulk
This is our WHY! This is why we love working extra hours after our full time jobs all week - to help people! ✅ Messages like these put the WHY of our work into words. . . . #nutrition #macros #nutritioncoaching #wagonernutrition #wagonernutritioncoaching #coaching #impact #NCI #goals #performance #aesthetics #longevity #success #fit #health #healthy #charlotte #queencity #individualized #macrocoaching #teamoftwo
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