#MacroTracking

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How to Balance Going Out and Drinking with your Fitness Goals💁🍻🍏 . 🍹PLAN AHEAD ➡If you know that you're going out for drinks later save some carbs and fats ➡Prioritize protein! Make sure you get your protein in earlier in the day ➡Save some macros for when you get home that night, because we all know the "drunchies" are real AF. Maybe even have something prepped so you can reach for that instead of an entire bag of potato chips 🍹DRINK SMART ➡No sense in overdoing it. You want to actually REMEMBER how much fun you had right?! ➡Try to keep it to only 2 days a week ➡Low calorie options: vodka, tequila, champaigne ➡Zero/Low calorie mixers: diet coke, club soda, water, flavored sparkling waters, etc. 🍹THE NEXT DAY ➡Hydrate!! ➡Eat nutrient dense foods! ➡If you didn't go overboard, you shouldn't be too hungover and if that's the case stick to your normal routine! ➡If you are hungover, and I'm not just saying this, but I swear by the gym as the best hangover cure. You're going to want to lay around in bed all day, but that is not doing anything to help! Get up, get moving and believe it or not it makes you feel better! Trust me, I know, as I used to be the queen of hangovers, the gym is the LAST place you're going to want to go, but just get there and you will be so surprised how much better it makes you feel. ➡Eat normal. If you feel you need something greasy, use those fats in the morning, but don't use the day after drinking as an excuse to over or undereat. ➡Grab a sports drink for some electrolytes (Also usually helps settle my stomach) 🍹NO RAGRETS ➡ If you over drank past your macros or came home and ate an entire jar of peanutbutter (something I tend to do lol) don't dwell on it!! Move on. Do better next time 😊 You let loose, you enjoyed yourself, you lived a little. Be happy you did that, don't beat yourself up. Its just one night, you haven't destroyed your progress I promise! ➡The best way to relieve some guilt you might have is to get right back to it the next day! ➡Don't go to the gym and do extra cardio to make up for all the extra calories you ate or drank #findyourbalance
It’s Christmas oh so soon SO THAT MEANS THE FESTIVE SWEETS ARE NOW OUT 🎄🎅🏼⭐️🎁🤶🏼 What better way that starting it off with a haribo festive mix... starmixmas! The ❤️ are cherry truffle, bottles are apple strudel, rings are apple strudel & custard & cherry crumble, 🍳 are eggnog & the 🐻 are gingerbread! . . . . p i c k n m i x l i f e . . #girlgains #inspo #eattogrow #bulking #cutting #lean #macrotracking #myfitnesspal #girlswhoeat #girlswholift   #macros #iifym #inspo #fitspo #fitfamuk #fitnessblogger #health #balance #flexibledieting #dedication #protein #carbs #healthyfats #foodporn #foodisfuel #foodgasm #instadaily
My posing routine at the PNBA Natural Olympia 💪🏾💪🏾🇺🇸🇺🇸🏅🏅#pnba #naturalolympia2018 #naturalolympia #inba @inbaglobal_official
#Repost @dilmar_fitness ! Dillon and Mary have started to stock up on their supplements. Will you be participating in our pblack Friday sales this year?! - The Biggest Sale Of The Year! You don’t want to miss it! More info in our Bio. Click the link!! 💪 ・・・ It's that time of year! We just loaded up on products from our friends @maxmusclesouthmetro and will be back for more during their massive Black Friday sale! Don't sleep on the deals, you'll never regret gains 💪 · · · · · · · · · · · · #maxmusclenutrition #tbt #throwbackthursday #transformation #cleaneating #cleaneats #healthyeating #dieting #diet #supplements #accountability #motivated #inspiration #instagood #fooddiary #macrotracking #eatcleantrainhard #cleaneating #bestoftheday #goals #hardwork #trainhard #workhard #fitcouple #fitness #fitnessmotivation #fitnesscouple #fitgoals #dilmarfitness
Hi there!👋🏻 Coach Katy here! It’s been a while since I’ve introduced myself so I thought I’d tell you a little bit about me! : : I am co-owner and coach here at Flex Fuel Nutrition! I have always had a passion for working with people from my first job in retail (NOT my fav), to working at a coffee stand, doing hair for 8 years, personal training and now solely nutrition coaching and coaching CrossFit! : : I truly believe life is all about human connection and as our society becomes more and more inundated with technology and hiding behind their screens, I’m determined to connect with people more than I ever have before! : : I believe that we all deserve to live our healthiest and happiest life. No matter what cards we were dealt, we can choose to make a change at any moment for the better. It lights my fire 🔥 that I’m able to help others work towards their healthiest life! : : A few things you may not know about me: ✨I’m 32 years young (and 30’s are the best yet!) ✨I went to the Christian , private school pre-8th grade. ✨I grew up doing gymnastics. ✨I tried tennis, soccer, track and was a cheerleader! ✨I was never that person who knew exactly what she wanted to do in life! I’m good at figuring it out along the way☺️ ✨I have an extra bone in my ankle. ✨My favorite meal is Mexican & a freshie margarita. ✨I strongly dislike seafood (although I’m warming up to a FEW fish) ✨I’ve never broken a bone. ✨I grew up in one house and never moved until I moved out on my own! ✨I can rarely sit still through an entire tv show or movie! ✨I grew up very, naturally shy and have had to work to become more extroverted! : : Now you know just a few more facts about me! Comment below and tell me one fun fact about YOU!👇🏼👇🏼 : : Happy Friday!❤️ ~•~•~•~•~••~•~•~•~•~•~•~•~•~ #flexfuel #flexfuellife #nutrition #nutritioncoach #friday #gettoknowme #iifym #crossfit #performance #weightloss #fridayvibes #coaching #fitfam #health #happiness #macros #vlogging #macrotracking #bodycomp #reversedieting #dietingisdead
DIET HACKS | Estimando receitas no MyFitnessPal . Sobre ser apaixonada pela comida da mamis! . Esse foi o meu almoço/ pós treino de superiores e caminhada com as amigas @thaislino1 e @fersviech 👯‍♀️ . Nesse pratinho aqui tem strogonoff de filé mignon, frango desfiado, arroz de couve-flor caseiro, abobrinha grelhada, abóbora, batatinha palha e jalapeños 🥗 . Para registrar os macros do strogonoff, inseri uma receita no MyFitnessPal e fui adicionando cada ingrediente os quais foram pesados durante o preparo. Para definir o tamanho da porção da receita no app, somei a massa de todos os ingredientes e setei a receita para servir 10 porções. . Sabendo a massa e quantidade de porções que a receita rende, consigo estimar/calcular os macros de uma porção. . Pra ficar mais claro: . Massa de uma porção = Massa total dos ingredientes/ 10 . A partir disso, é só tomar como base a massa de uma porção e adicionar o proporcional ao diário alimentar. Exemplo: a massa total do strogonoff foi de 1770g. Eu coloquei 190 g no meu prato, logo adicionei 1,1 (187g) porções no meu diário alimentar (podia ter colocado 1? Podia). . Ficou claro? Qq coisa comenta aqui que eu tento explicar de outras formas! . Macros do almocinho 27 C | 45 P | 17 G . Boa sexta, migosss! . . . . #iifym #dietaflexivel #flexibledieting #macros #myfitnesspal #foodlover #foodie #foodphotography #lowcarb #comidacolorida #mesaposta #comidademae #comfortfood #foodiebr #foodfeatures #diethack #recipe #foodtrack #macrotracking
Friday Food Find: Quinoa Stuffed Butternut Squash with Cranberries and Kale 🍁⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 medium butternut squash ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 teaspoons olive oil ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3/4 cup quinoa⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 1/2 cups low sodium vegetable broth⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 bunch kale ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 cloves garlic ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 teaspoon dried oregano⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/2 teaspoon kosher salt ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/2 teaspoon black pepper ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 can low sodium chickpeas ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/3 cup reduced sugar dried cranberries⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Grated Parmesan cheese⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instructions⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Place a rack in the center of your oven and preheat the oven to 425 degrees F. Halve the butternut squash, scoop out the seeds, then arrange the halves on a baking tray, cut sides up. Drizzle with 1 teaspoon olive oil and sprinkle lightly with salt and pepper. Bake 45-55 minutes, just until the squash is fork tender. Remove from the oven and let cool. Reduce the oven temperature to 375 degrees.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ While the squash is baking, place the broth in a small saucepan and bring to a boil. Add the quinoa, return to a boil, then reduce the heat, cover, and let simmer for 12 minutes, until most of the broth is absorbed. Remove from the heat and let sit, covered, for 15 minutes. Fluff with a fork, then set aside.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a large skillet, heat olive oil, and saute kale, garlic, oregano, salt, pepper, chickpeas, orange zest + juice, quinoa, and cranberries. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Assemble and enjoy!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #macros #macrotracking #macrosonpoint #macrocoach #macrosareimportant #macroscounting #macrosecrets #macrosmatter #Macrosgirl #macrosforlife #weightlossjourney #healthandwellness #healthandfitness #fitlife #happylife #healthylife
Alright guys, it’s #AirFryer Friday and this week I made #FrenchToast in the Air Fryer. Can I just tell you...total game changer! 🙌🏻 😍⠀ .⠀ I crusted these in regular #cornflakes for some extra crunch and they were just delicious. The Air Fryer made them super crispy and crunchy on the outside, and warm and doughy on the inside. All you need is a few slices of your favorite bread (go for something thicker if you like the #TexasStyle French Toast), eggs, Corn Flakes (any cereal), and your trusty Air Fryer. If you don’t have an Air Fryer you can always bake them to get that crunchy exterior. Check out my quick and simple how to on the blog! https://buff.ly/2qw2oCb⠀ · · · · · #adaptedeats #healthyfrenchtoast #healthybreakfastrecipes #healthybreakfastideas #healthyfoodshare #healthyairfryerrecipes #airfryerrecipes #cleaneatingrecipes #healthybreakfast #breakfastlover #breakfastfordinner #IIFYM #IIFYMrecipes #macrotracking #cheatclean #feedfeed #fridayfaves #fridayfavorites
🔥Fake News F R I D A Y🔥 - ❌Too much protein is bad for you and your kidneys.❌ - This is only true when and if you have a kidney failure. If you have never been diagnosed with any sort of kidney disease or failure, you are safe to consume all the protein you want! - There is a limit though, I am not saying you can consume 50lbs of meat in one day and be good, but that goes for absolutely everything in life. Too much of anything can most definitely be detrimental to one’s health. Hell, you can even drown your own body if you consume too much water in a short amount of time!! - How much protein is too much? It varies from person to person, but to stay safe and healthy a good rule of thumb is 1g of protein per body weight. So, I weigh around 130lbs, so 130 grams of protein is sufficient for me to eat on a daily basis for my body to run optimally. - Nutrition is all about balance. Eating plentiful fruits and veggies, lean meats, and healthy fats. - 🔹Not quite sure where to start? DM me! I am running a Black Friday sale until next Friday 11/23/18! All of my coaching programs are $100 off!🔹 - ✨What better time than now to start your transformation and walk into 2019 confident and fearless!✨
Not Flexing on a Friday...for a change 😂. This is first thing in the morning after a week of no gymming; no macro/calorie tracking...and now no visible abs (though my scale weight is unchanged). —— In the grand scheme of things this is not a big deal as my wife and I had a bloody amazing week away celebrating her birthday. Now though, I am back to my usual way of eating and back in the gym. —— Don’t lose sight of the important things in life! I’m not advocating eating and drinking like this all the time or every weekend (otherwise you will get fat!) but occasionally do things that you enjoy. Have a great weekend!! —— #docswholift #iifym #fitfamireland #ifitfitsyourmacros #kidneytransplant #girlswholift #iifymgirls #macrotracking #flexibledieting #flexfriday #fitfam #fitfamuk #fitfamusa #mirrorselfie #cheatmeal #bikiniathlete #fitnesslife #mensphysique #bouldershoulders #gymselfie #weekendmotivation #fitspo #gymshark #beavisionary #showerselfie #physiqueathlete
HECK, that’s a LOT of sausages! If your coach has you just eating chicken and broccoli LEAVE! 🍴 These are low fat, gluten free, chicken sausages I frequently use in my meals. 🍴 I have protein in every meal of my day. It keeps me full and aids in muscle building and body healing. But, you do need to rotate your protein sources so you don’t get bored and you get the full spectrum of amino acids as well as micro nutrients! 🍴 Any questions please DM me ⬆️⬆️, or comment ⤵️⤵️ #iifym #ifitfitsyourmacros #physiquemodel #fitsporation #shreddedgirls #flexibledieting #macrotracking #macros #gymshark #beavisionary #mealprep #fitfam #fitfamuk #fitfamireland #fitfamusa #bikiniathlete #myfitnesspal #fatloss #weightwatchers #fatlossjourney #fitness #protein #mealprepandchill
This is the MOST important time in the health and wellness industry!! Why?? Because now until January is when decisions are made. Many wish they had reached the resolutions they made 10 or so months ago. They are the ones that wanna get it together!! Well I have found a secret to feeling better, getting healthier and actually making it long term!! I promise you the answer isn’t on the internet or Pinterest!! And I also promise you it’s not a pill, a wrap or a shake. It’s not sold to you packaged food. It overpriced DVD’s. Because I’ve tried all of that!! The FASTer Way to Fat Loss®is the solution because it’s a plan that provides you with tools and knowledge. And knowledge is power!! You know your goals everyday!! Instead of starting over every time the DVD ends... and taking yet another before photo. Results WILL come because it’s science backed!! It’s tested and proven. It isn’t anything you will find in a bottle or box!! Now that I have found the most successful program on the market I knew I had to share it. And become a certified coach! Because I wanna impact as many lives as possible for a positive difference!! I share it because I truly believe in it!! My next round starts Monday!! Now is your time! Link is in my comments!! #fasterwaytofatloss #fwtfl #toolstosucced #macrotracking #healthylivingjourney
Eating out this weekend? Me too 🙋🏼‍♀️! REMINDER - Don’t mess up your weeks progress by having an ‘all or nothing’ mentality 🧠! - ✔️ Eat lighter during the day to save calories for the evening. ✔️ Focus on protein to keep you feeling ‘full’. You could even try a whey + water shake before you head out so you don’t turn up ‘ravenous’! ✔️ Eat mindfully and enjoy your meal! - Have a great weekend 🤘🏼! - - #nutrition #nutritionist #nutritioncoach #nutritionfacts #eatingout #iifym #healthyeating #healthyfood #flexibledieting #macrocounting #macrotracking #macros #fitness #fitfam #instafood #mindfuleating #diethacks #diet #dietplan #fatloss #fatlossgoals #mealplan #derby #derbyfood
Happy #flexfriday 💪🦵 fit fam! And more importantly, Happy 5th Anniversary 🥰💍to the hubs and me! I love you and appreciate the support you’ve shown throughout my fitness journey and just life in general! 🥰❤️ My day hasn’t quite gone as planned lol. Had a full body workout planned with my trainer, but he’s sick, so I went to my gym and got in a 20 mins MIS stair session🥵😓🔥🙌 Then my plan was to clean yogurt machines, but I drove all the way out there only to realize I forgot the key 🔑 to get in🤦🏻‍♀️😒. Sooo, now I’ll do my full body workout tomorrow morning and THEN go clean 🧼 the machines! I wasn’t about to go back out there and sit in the damn traffic 😐👎🚗🚙🚕🚌🚎🚛🚐🚜🏍🛵🤣 Anyway, happy Friday fit fam! . . #flexfriday #fit #fitfam #fitness #fitnesslifestyle #iifym #iifymlife #iifymlifestyle #iifymfam #instafam #instafit #mindovermatter #mindmatterlifestyle #s2 #s2faction #s2factionistas #whateverittakes #perfectlyincomplete 💔💪 #healthylifehappylife 💜🙏 #macros #macrotracking #flexibledietinglifestyle #flexibledieter #weekendvibes ✌️ #cardio #stairworkout #mis #anniversary 🥰💍
Have you heard the buzz words floating around...Intermittent Fasting? 🍽 It’s a relatively new topic here in the West. 🍽 It simply means timing your eating so that you are “fed” for less hours and “fasted” for more. 🍽 Download my free guide, Intermittent Fasting 101 to learn more about how it works and how people are seeing accelerated Fat Loss using this strategy👍🏻 🍽 Link is in my bio. 🍽 Plan to be part of my Dec 31 round and hit the ground running in 2019 towards your health and wellness goals💪🏻 🍽 It’s never the wrong time to commit to yourself! Grab your spot now and have it waiting for you after the next few crazy weeks. 🍽 Link to signup is in my bio. 🍽❤️👍🏻😊
Protein cold brew has become an anchor for me - grounding. Do you have things or habits that ground you? Routine doesn't have to get boring. Routine can help set you up to better utilize your time and enjoy the gifts around you that you may otherwise miss in stress and chaos. ✌️🖤
Happy Friday 💪🏾! Totally looking forward to seeing all of the athletes hitting the NPC NATIONAL STAGE in Miami for the next two days! I am so happy for all of you! The hard work is over, so go out there smile, have fun , and leave it all on the stage. - Here is a little throwback to my first National Show and an 8th Place finish. Certainly not what I hoped for but losing with grace is apart of the process. Nonetheless, I will be back in 2019. 🤫 - #reversedieting #reversediet #diet #gym #onlinecoach #onlinecoaching #fitness #fitnessmotivation #gymmotivation #instafitness #macrotracking #countingmacros #healthyfats #flexibledieter #blogger #influencer #bloggers #bloggerlifestyle #npcbikini #competitionprep #npc #npcnewsonline #instainfluencer #influencers #fitfam
Is counting Calories enough for losing weight? - New YouTube video up! Check it out at the link in my profile! - #buildmuscle #getlean #getjacked #countingCalories #caloriecounting #macrotracking #countingmacros #leanprotein #fitfam #flexibledieting #youtubevideo #treadawaytraining
Post crossfit lunch. Bagel with avocado and smoked salmon. Nice balance of carbs, fats and protein and yummy in my tummy. Definitely needed after this morning’s wod! Got a sore throat and found I wasn’t feeling as good as usual so it was a bit of a struggle! Calories - 464. Carbs - 50g. Fats - 16g. Protein - 29g. #macros #macrocounting #macrotracking #crossfit #crossfituk #crossfitgirls #bagel #smokedsalmon #avocado #foodporn #tasty #foodporn #healthyeating #balancedfood #tasty #eatwell #health #fitness #gymgirls #getinmybelly #instafood
#facetofacefriday Left is Thanksgiving 2017, about 190 lbs ➡️ right is yesterday at 128.8 lbs. Quite a difference & the biggest change I see is my eyebrows. I have a hair pulling anxiety disorder (trichotillomania).. I had literally NO fuckin brows, I had to draw them bitches on daily. Back in January I got my brows microbladed & it's the best investment I've ever made.. Other than investing in myself & switching to the ketogenic lifestyle!! 🙌 #ketotransformation . UGHHH I forgot to add my watermark after I was just talking about that in my stories last night 🙄🙄 ... #keto #myketojourney #weightlossjourney #macros #macrotracking #calories #caloriecounting #myfitnesspal #ketosis #nutritionalketosis #ketogenicdiet #eatfatlosefat #lowcarbhighfat #lchf #progressnotperfection #ketofam #ketocommunity #ketomom #ketolife #kcko #fatadapted #ketolifestyle #ketoaf #lowcarb #ketogeniclifestyle #intermittentfasting #20poundpush #NOBULLSHITNOVEMBER
I have been quiet on here because my brain is full and swirling and something had to give. Can we talk about {mom} guilt for a second? Dang, it’s SO real. Sometimes I think it’s impossible to be/have all the things: have a thriving career, be the employee/co-worker I want to be, be a completely involved mom, keep my house decent, workout every day, prepare healthy meals, etc etc etc.... it’s SO MUCH PRESSURE. Yesterday I sat in a staff meeting for 2 hours with my baby. He was great, and my employer is phenomenal for allowing it and being so accepting, but I couldn’t help but think, “I can GUARANTEE you my husband has NEVER sat through a staff meeting with one of our children.” I know it sounds like it, but I don’t blame him. I almost blame myself for not drawing more of line and asking for help. But that also makes me feel guilty and so the vicious cycle continues! I don’t have any answers, and I don’t expect any of you to, but I just want to acknowledge how hard this time in life is - raising littles and trying to maintain some sense of sanity and balance. Here’s what I do know - support the women in your life (co-workers, family, friends, etc) that are trying to navigate these tricky waters. It’s messy, maddening, beautiful, and hard as hell. #thestrongmotherguide #perfectisntreal
Tracking macros! 📝 I did this years ago and hated it! I hate tracking food & this makes me nuts. However I decided to give a try again out of curiosity. 🙇🏻‍♀️ I did it for 2 days & stopped. Ugh to count and then find out I eat too much fiber...is that even a thing? Or that I didn’t hit my protein for the day surpassed the fat was annoying. 🤦🏻‍♀️ How do you balance these things? ⚖️ So I stopped for a day! 🛑 And I felt the difference...granted I had wine & cauliflower pizza but still. 🍕 Tracking macros even though I didn’t hit them perfectly made me feel more balanced. I felt healthier with my food choice. So I figured ok I’ll try again but this time I’m not going for perfect. ✨ Not sure how long I’ll do it but right now it feels good. 🙌🏻 So tell me if you track your macros, do you have any tips for me?💕✨ . . . . #trackingmacros #macrotracking #gettingbackontrack #fitmomof2 #boymomlife #healthylivingjourney #healthcoachlife #wellness #healthytip #novemberwhole30 #paleogirl #eatforhealth #flexiblediet #foodtracker
New favorite snack! 💗Low-carb Whey Protein Crackers💗 So easy to make and they are so tasty with such a nice crunch to them. 24g comes out to a great snack portion with 2C/12 F/7P 140cal. Most of the calories are coming from the protein and fat which means it is not just a crunchy awesome cracker, but a cracker that will sustain you for longer 😀 Let me know if you want the baking directions 🍞✏ #lchf #lchfbaking #baking #homemade #homemadecrackers #protein #fat #proteincrackers #crunchy #preworkoutsnack #intraworkout #intraworkoutsnack #snacks #lowcarbsnacks #lchfsnacks #whey #wheyprotein #almondflour #macros #macrocounting #macrotracking @myfitnesspal #myfitnesspal #fitnessjourney #fitmom #mombod #momswholift
FINAL CALL! We start on Monday with my final round in 2018! Get support during the holidays to help you stay on track with your fitness goals. Don’t gain the dreaded 7-10 lbs of holiday weight. Learn how to make good choices and still enjoy all your favorites. Next week is only prep week so enjoy your Thanksgiving, the real work starts the following Monday. Register today using the link in my bio! #fasterwaywithmolly #fasterwaytofatloss #macrotracking #carbcycling #healthylifestyle #intermittentfasting #fitness #holidays #thanksgiving #goals #fitmom #fitfam #904fitness
Oh hiya 🤗 #newlow at long last!
Love my Macro tracking 📲📲📲 I'd seen loads about macros around insta and through the crossfit community in the past, but really knew nothing about how to set my macros or what exactly I was trying to track. Now days though I'll happily refer to myself as a #macrogangsta 😎🤣 That doesn't mean I always get my macro balance perfect - I definitely don't (in fact this photo is today's low macro and my carb balance is way off!!), but focusing on balancing my carbs, fats and proteins has made such a huge, positive different to my diet! 😍
DRESS READY Here she is! @jenheathofficial in the dress ! Getting her nutrition in line with her training program was always something Jen wanted to do and feeling great in her dress on the big day was the perfect way to kick start the journey. The levels of commitment & effort were there from day one taking everything we suggested on board and making it work for her day in day out. Being so commited to the process gave Jen an easier way of working, slowly chipping away at the body fat % over the 12 weeks. This meant progress without feeling like she was ever dieting. With a week to go, the dress was altered for the last time and she was ready! The how the photos speak for themselves! It's been an absolute pleasure working with you so far Jen! You looked absolutely stunning! ❤️❤️
buffalo cauliflower and a beer because it was my #refeed day. who has a recipe for this?!? #tbt #datenight #macrotracking
Chocolate Almond Butter Protein Flapjacks -- inspired by a @abtkeeno recipe 🍫🍫 . . These are the perfect treats to keep at home for evening cravings or pack in your lunch box to keep you fuelled throughout the day 🚴🏼‍♀️ (p.s. they work out much cheaper per portion than a shop bought protein bar!) ✌🏻 . . Ingredients: • 120g oats • 100g almond butter (ft. @pipandnut ) • 60g protein powder (ft. @myprotein vegan blend) • 150ml semi-skimmed milk (could use a dairy free alternative) 🍼 • 15g honey (could use a vegan alternative) 🐝 Recipe: Pre-heat the oven to 180 degrees, xix everything together then bake for 10-12 minutes . . Macros / Nutrional Value: ○170 kcal (8 portions) ○Carbs: 100g ○Protein: 85g ○Fat: 55g . . Let us know if you try these out and how you get on! 🙌🏻❤ . . Revolution Personal Training Studio Angel & City http://www.revolution-pts.com . . #revolutionpersonaltraining #revolutionfamily #londonpt #fitfam #fitlife #healthandfitness #12weektransformation #weightlossjourney #diethacks #healthylifestyle #healthyeats #bodyconfidence #macrotracking #nutrition #revolutionmealplan #proteinflapjack #baking #treatmeal
“Should you track your macros or eat intuitively?” This is a question I’ve been getting asked a lot lately and well no one is going to like this answer but straight up it’s all about what’s best for YOU! You cannot train, eat, or do your daily life like Sally down the street does! Do you boo😘 With that being said here are some reason why you might want to track your macros! -If you are planning on competing and or want to achieve a specific body composition. -If you want to dual in your nutrition -If you struggle to make healthy choices and want to keep on a more strict plan for sometime -If you are in the process of learning about nutrition and it’s also a good way to get to know your body better Reasons to eat intuitively? -If you are in a good place with your nutrition and your body -If you are not necessarily looking to achieve a certain body type -If you can tell the difference between eating when your hungry vs. eating to eat! (Not that it’s always a bad thing, just something to keep in mind) -If you can keep a mindset to fuel your body ❤️ I personally have worked with both and counting my macros felt like suffocation for me. I felt like I was always waiting for the next meal and nothing was ever enough. It felt too restricting for myself and I became over obsessed almost instantly. That’s not to say you can’t have complete success going one way or the other having a specific goal to achieve or not with counting your macros but for me, I love to eat what my body is feeling and let me tell you my body is fucking loving it! I fuel is with good food, take in probiotics daily, drink plenty of water, wat as many Whole Foods as possible, keep my body active and listen to what it needs above all else! ❤️ #macrotracking #intuitiveeating #mindset #confidence #empowerment #selfcare #weighttraining #resistancetraining #fitmom #mamabear #onlinecoach #businesscoach #weightloss #weightlossjourney #weightlosstips #fasting #fastingguide #fatburn #hitt #caloriecounter #fitness #fitnessmotivation #gym #gymvideo #gymmotivation #mentor #cutting #bulking #gains #girlboss
⁣ ⁣ Stolen from @thefitnessshaman ⁣ ⁣ •So. Much. Truth. ⁣ ⁣ ••Eat good stuff.⁣ ⁣ •••Seriously. I get cravings too! But, believe me when I say eating has become transactional. I FUEL my body to survive at the highest efficiency possible. ⁣ ⁣ ••••I only eat like an a-hole when I’m drinking which is VERY seldom these days. Make good choices and you’ll feel so much better!
It's that time of year! We just loaded up on products from our friends @maxmusclesouthmetro and will be back for more during their massive Black Friday sale! Don't sleep on the deals, you'll never regret gains 💪 · · · · · · · · · · · · #maxmusclenutrition #tbt #throwbackthursday #transformation #cleaneating #cleaneats #healthyeating #dieting #diet #supplements #accountability #motivated #inspiration #instagood #fooddiary #macrotracking #eatcleantrainhard #cleaneating #bestoftheday #goals #hardwork #trainhard #workhard #fitcouple #fitness #fitnessmotivation #fitnesscouple #fitgoals #dilmarfitness
Had a delicious dinner tonight (salmon of course) but I pushed the tomatoes and peas to the side... y’all know I’m all about just the salmon and the asparagus (it was topped with some pesto too)!!! After dinner I took a stroll through Whole Foods and found some super amazing chocolate from @eatingevolved (swipe for photos and nutrition info) 😍 Today was incredible and I love California ❤️ #ketodinner #ketodessert #ketowhiletraveling #keto #ketodiet #ketogenicdiet #ketofam #ketofit #lchf #lowcarb #lowcarbhighfat #lowcarblifestyle #ketolifestyle #lowcarblife #macrotracking #macros #accountability #ketolife #ketoaf #ketocommunity #fatadapted #motivated #motivator #motivation #fatfueled #keepitketo #ketogains #ketostrong
✨ GIVEAWAY ✨ Over on @jackietonn_nutrition right now! 🥳 Head to her profile for details! #giveaway
Finally, a salad that’s not all greens and dressing. Serve up something unique with our recipe for autumn corn and cranberry salad🌽 — link in bio. * * #TeamWAG | #WAGgoals | #healthyrecipes | #healthylifestyle | #macrotracking | #macrofriendly | #Fallrecipes
First off, let me clarify that people do have different metabolic genetics so it is definitely true that some people will have an easier or harder time than others in losing weight. With that said though, no matter how slow your metabolism is, I assure you it can still be done with the proper approach! — Studies have shown that a lot of people vastly underestimate how much they’re actually eating in a day. One experiment in particular that I saw examined one lady who was about to get a surgical procedure for fat removal because she claimed that her metabolism was broken and had tried every diet to lose weight. They put some medical device on her that was able to tell how many calories she actually consumed in a day, and it turned out that she was consuming nearly twice as much calories per day as she was logging in her food journal. Obviously this is just one person, but this mindset unfortunately holds true for a lot of people where they think nothing will work for them because of their metabolism. -- I don't think everyone needs to track their food (if you're happy with your rate of progress and don't compete then there's really not much need) depending on their goals, how they're currently progressing, if they compete, etc. but if you're someone who is plateauing with your progress and don't understand why, then I strongly urge you to start tracking your food if you're not already, at least for awhile so you can get an idea of what you're normally getting in with your diet. You might be surprised at what you find, but eye openers and wake up calls are just what one needs to get the ball rollin' 💪 — #surprisedpikachu #fitnessmemes #fitnessmeme #gymmemes #gymmeme #gymhumor #fitnesshumor #iifym #flexibledieting #flexibledieter #flexibledieters #flexiblediet #macrocounting #macrotracking #caloriecounting #countingcalories #caloriesincaloriesout
how do I stop [ overindulging ] and eating all of the cookies? . When I was stuck in diet cycles I would go from majorly restricting to completely coming undone and overindulging. . It was a constant swing from one extreme to the other. I was completely trapped in the all-or-nothing mindset. . And I stayed on this path for a long time. . It wasn’t until I incorporated this one thing into my fitness lifestyle that I was able to jump off the diet rollercoaster. . And it was actually pretty simple. . I STOPPED RESTRICTING. . Instead of never allowing myself to eat a cookie that would end in me eventually caving and eating a whole box, I allowed myself to have a cookie. . I honored my cravings by working them into my food plan. In this way, I stayed on track towards my goals but still enjoyed my favorite foods. . This was a game changer for me. The more often I incorporated the foods I really liked into my plan, the less I had cravings for them. . I began to realize that I could make them work into any day and in realizing that, food started to lose it’s enticing grip on me. . The overindulging instances subsided and I was able to actually start living a balanced lifestyle when it came to food. . So if you are stuck in these cycles of restricting and overindulging, I encourage you to stop restricting and start to incorporate some of the foods you love. . Food freedom is available for you too. . Let me know below if I’m not alone and you are or ever have struggled with these diet cycles👇🏻
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🍞🍓🥣🍞🍓🥣🍞🍓🥣🍞 . @adamacros said it best this morning “Cereal is life!” THAT was the exact moment I decided I was making an ALL Toast Crunch Cinnamon French Toast Cake lol! And damnit I just realized I forgot my Apple Toast Crunch 🍏🥣🤦🏻‍♀️ . 🍞French Toast Crunch. 🍞Cinnamon Toast Crunch. 🍞Sugar Toast Crunch . SO MUCH CEREAL IN MY HOUSE 🏠🥣🙈🤣 and with all the packages of Oreos, I naturally had to add one to crown 👑 this cereal cake!🍓 . Snow days ❄️🥶 call for baking & experimental baking👩‍🍳🏠 . 🍞28 grams Cinnamon French Toast Protein. 🍞15 grams Hershey’s Special Dark Chocolate Cocoa. 🍞10 grams all purpose flour. 🍞1/2 tsp baking soda. 🍞100 grams shredded zucchini. 🍞55 grams egg whites. 🍞45 mL Silk Creamy unsweetened vanilla almond milk. 🍞9 grams butter. 🍞1 tsp sugar free maple syrup . 🥣Frosting🥣. 🥣150 grams nonfat plain Greek yogurt mixed with 5 grams sugar free fat free vanilla pudding mix . 🍓Toppings🍓. 🍓1 Strawberry Shortcake Oreo (15 grams). 🍞6 grams French Toast Crunch. 🍞7 grams Cinnamon Toast Crunch. 🍞7 grams Sugar Toast Crunch . 🍞Macros (entire dessert). 🍞61 C/12 F/45 P 522 cals . 🍞Macros (brownie itself). 🍞23 C/8 F/29 P 263 cals . . #dessert #macrocap #iifym #iifymdessert #iifymrecipes #iifymfam #insta #instarecipes #instadessert #instafam #macrofriendly #macrofriendlyrecipes #macrofriendlydessert #macrotracking #sweettooth #sweettoothsatisfied #frenchtoastcrunch #cinnamontoastcrunch #sugartoastcrunch #protein #proteincakes
Welcome to Seasoned Planet! I'm sharing my easy to make dishes that are macro focused and meal prep friendly! All recipes are from scratch and free of added sugar and heavy oils. WEBSITE COMING SOON! #foodblogger #macrofriendly #iifym #fitfood #easyrecipes #healthylifestyle #macrotracking #countingmacros #foodporn #healthyfood
WHAT I ATE 15/11/18: ❣️❣️❣️ Today was really busy with not much time to eat proper food + plenty of snacking so: - DINNER: Chickpea + tofu curry using @asda tikka masala curry paste with whole grain rice + mango chutney 552 cals | C67 | F18 | P23 ————— - DESSERT: Almond yoghurt bowl with pineapple, dairy free honeycomb bites, chia seeds, maple syrup + Rice Krispies 172 cals | C54 | F10 | P1 ———— - SNACKS: cocoa oat @eattrek bar, pain au chocolate, Nutella toast + party milkshakes 686 cals | C84 | F29 | P19 TOTAL: 1409 cals | C169 | F58 | P45 ✨ which is pretty abysmal for protein so need to step it up tomorrow 💪🏾
Last little meal 👍🏼 Jacket Potato, Tuna, Onion and Greens 👍🏼C - 77g F - 1g P - 36g 👍🏼 Kinda getting my head around this tracking macros shit but dear god the struggle of realising at 5pm you have zero 'fat' left 👎🏽#OneAboveAll #macros #oneaboveallnutrition #macrotracking #jacketpotato #healthyeating #caloriecounting #caloriedeficit #myfitnesspal #myfitnessjourney #tuna #programming #healthyfood #salad #myfitnesspal #healthyeating #jacketpot #bakedpotato #springonion #healthylifestyle #swjourney #protein #caloriecounting #calories #weightloss #healthyeating #healthkick #onplan
Yesterday was rubbish, it was my last day off work and I had a terrible migraine but I didn't use it as an excuse to overeat or not track! . - #mfbreakast Bran Flakes with seeds and berries again 💕 . - #mflunch Bagel Thin with Philadelphia, Sausages and a fried egg. - #mfdinner Aubergine Lasagne and veg . - #mfsnack Asda Chocolate Orange Cereal (afternoon) . - #mfsnack Bagel Thin with Bacon! (evening) . #clanmunro #munrofitness #myfitnesspal #mfp #macrotracking #caloriedeficit #fatloss #weightloss #mealplanning #advanceplanning #mealprep #flexibledieting #flexibleeating #exercise #fitness #macros #protein #carbs #fat #balancedeating #iifym
Day of eating- Lunch was a burrito using avocado, ground pork, sour cream, hot sauce, and @latortillafactory 3net carb tortilla. Dinner was spaghetti with zucchini noodles. Sooooooo I have given up on no dairy. It sucked out the joy of each day and I've decided it's 100% not worth it. That said I'm still tracking everything and trying my best. 🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑🥑 . . . . . . . . . . . . . . . . . . . . . . . . #keto #ketodiet #ketocolumbus #columbusketo #ketoaf #ketogenicdiet #ketogeniclife #ketogeniclifestyle #ketojourney #ketofood #ketoworks #ketolatina #ketolatino #ketoaf #ketocommunity #ketoweightloss #ketodayofeating #ketodaily #ifitfitsyourmacros #trackingmacros #hot4fitmas #macrotracking #weightlosschallenge #trackingcalories #trackingcarbs #carbtracking #dayofeatingketo #ketospaghetti #ketoburrito
First time trying square Lorne sausage 😍😍 so filthygood that I tried to be saintlygood with 2x Cauldron vegan burgers 🤣🤣 So, it's *vegan* burgers, square *sausage* and *eggs* all mingling in one dish. I'm obviously going to hell. (Eggs made with 2x whole, 2x whites, cooked in butter) 657 cals 💃 #calorietracking #cico #caloriesincaloriesout #caloriedeficit #caloriesurplus #macros #macrotracking #eatwhatyoulove #lovewhatyoueat #foodforfuel #nourishednotpunished #goals #dailygoals #thermodynamics #energybalance
Late lunch was chicken, corned beef, cuke, vine toms, radishes, pink lady, pickled onion, mature cheddar, and there's bistro leaves under the veg, which I added balsamic glaze to - 350 cals 👌 #calorietracking #cico #caloriesincaloriesout #caloriedeficit #caloriesurplus #macros #macrotracking #eatwhatyoulove #lovewhatyoueat #foodforfuel #nourishednotpunished #goals #dailygoals #thermodynamics #energybalance
Evening run done. Just went out for 3 miles around the village. I was going to call it off but I haven’t run for a while and didn’t want to get into the habit of just sacking it off. Now I can relax for the rest of the evening. Salmon, eggs and avocado again for tea. #healthyfood #healthyeating #caloriecounting #caloriedeficit #macrotracking #macros #fitness #fitnessjourney #run #running #runlikeagirl #girlswhorun #thisgirlcan #thisgirlcanrun #trainlikeagirl #strong #noexcuses #eveningrun #strava #5km #runrunrun #getupandgo
“There’s always room for dessert, but why...?” . No matter how full we may be from dinner, we always have room for some dessert.. a slice of cake 🍰, a scoop of ice cream 🍨, or even a cookie or three 🍪 😬 . Why do we have room for these sweet treats? . Enter Palate Fatigue - most foods especially vegetables have a defense mechanism that prevents them by being eaten in large quantities or at all by most animals . Example: koalas 🐨 can only eat eucalyptus Example: humans can only eat so much lettuce 🥬 and broccoli 🥦 before we get sick of it . Same with proteins and all other foods. At some point our body will get tired of consuming so much and also causes us to be full . What does this all mean? . Although we may get full from eating our steak, potatoes and broccoli for dinner (savory, salty foods) our body can make room to ingest those sweet treats because its an opposing taste = overeating . This is known as the Dessert Effect and is one of the leading reasons for overeating... 😬 . #DessertEffect #PalateFatigue #CheatDay #Koala #Vegetables #800g #RobbWolf #SavoryFoods #SaltyFoods #SweetTreats #NutritionCoach #MacroCoach #Overeating #AlwaysHungry #NASMCPT #PersonalTrainer #OnlineCoach #IN3Nutrition #IAMOPEX #NoRestrictions #LiveYourLife #IIFYM #CrossFit #WiredToEat #ManVsFood #MacroTracking #ResilientLifestyleFitness
I’ve created a new term. It’s called ‘turd tracking’. You know Linda from the office who weighs her vegetables but doesn’t log the muffins she eats every break? She turd tracks. - P.S. I’ve got the flu so I look, sound & feel like a turd myself 💩 - #portioncontrol #myfitnesspal #caloriecounting #macrotracking #fatlossjourney #weightlosstips #weightlosscoach #mrsport #onlinecoach #nutrition #balanceddiet #balancednotclean #healthylifestyle #healthyeating #macros #iifym #fatlosstips
Active rest day today so did 16k on the stationary bike first thing. Yogurt bowl for breakfast, stuffed peppers for lunch and tea was yummy chicken satay with protein noodles! #cuttingforchristmas #caloriedeficit #cfd #jamessmithacademy #90daysssgraduate #strongnotskinny #fitbit #blaze #fitnessjourney #girlswholift #girlswhosquat #myjourney #macro #macros #macrotracking #cleaneating #healthyeating #consistencykilledthefat #weights #thisgirlcan #trainlikeagirl
If you like chicken salad... you’re going to have to try this one ☝🏼 . This is @fitmomma2three ‘s Creamy Chicken Salad recipe. And it is 👌🏼 . So easy to make and really easy to fit into your macros. . Full review of this recipe is up on the blog ⬅️LINK IN BIO . Check out @fitmomma2three for more yummy recipes 💕 . What recipe do you want me to review next? 🤓
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