Fight, loose, dust yourself off & fight again! 💪 You got this!
Migraine this week and bump isn't measuring what they'd like so I have a growth scan tomorrow. I've grown almost 2cm instead of 3cm in the past 3 wks. I know this isn't an exact science but I am actually quite worried. They didn't use these personalised growth charts with my other two and I wonder if they're more worry than they're worth for the majority. Good to get it checked (scan tomorrow). She's still a wriggler so that's a good sign.
Not much swelling. Super tired. Had a week of rest from intense exercise and am now planning to tailor my workouts to better suit me. Diet and nutrition pretty good, I'm not tracking but whole foods are making up at least 80% of my diet. #nutrition
is easier when I'm not exhausted which implies I'm still working out too hard (despite major scaling back and feeling great during and immediately after the workout). Back on the pre-natal vitamins, including iron and I think it's making a difference.
Heartburn is a killer! And I am still pretty frustrated with my lack of physical ability but as long as I'm not wiped out I'm doing ok.
Instead of complaining, here's a few thoughts of gratitude... 1. I have a whole other person growing inside me. This concept never gets less incredible no matter how many times I think or say.
2. I have been blessed when many others struggle to get pregnant or find the right partner.
3. Not long and I'll see this little miracle, and that feeling of seeing your child for the first time is hard to compare and beat.
4. Another girl to look after me when I'm old.
5. More screams and laughter in our house (more love). #pregnancy #7monthspregnant #8monthspregnant #pregnant #fitpregnancyjourney #fitpregnancy #fitfam #olylifting #weighttraining #diet #macrotracking
“I have uncovered the SECRET for fat loss”.
No, you haven’t- there is no secret.
You’ve just figured out another way to dress up a caloric deficit, put a bow on it, and are selling it for $197, without giving people the long term adherence tools needed to sustain their results post crash diet.
completes her wedding plan with a week to go before the big day.
Getting her nutrition in line with her training program was always something Jen wanted to do and it was the perfect way to kick start the journey into that dress.
The levels of commitment & effort were there from day one taking everything we suggested on board, and making it work for her.
The data speaks for itself, wait until you see the photos!
Jen in fact surpassed what we had predicted for the time frame (testament to her effort right there!) and the dress is now in for alterations!
It's been an absolute pleasure working with you so far! Good luck for the weekend Jen. You look amazing! I cannot wait to see the photos! ❤️
Chicken and rice platter. Some basmati rice, a pound of grilled chicken breast and some green peas. Chicken egg rolls on the side topped with some sweet and sour sauce. 🤙🏻🍚
CHOCOLATE PB AND J OATS🥜🍇🍫!
Oat deets: Combo of 60g gluten free Quaker quick oats, 1 chocolate raspberry light and fit Greek yogurt, 13g sf/ff chocolate fudge pudding mix, 13g peanut butter cup pescience protein, Walden’s maple walnut syrup/chocolate syrup and cinnamon all chilled in the fridge👌🏻.
Toppings: Mini marshmallows, starburst jelly beans, boo berry cereal, sprinkle donut crunch cereal, and more Waldens😋!.
Now THIS is how I wanna spend my evening after practicing epidemiology formulas all day 🙌🏻😂! Rest day tomorrow (planning to do some light cardio!) and night class—public health theories🤗🤓!
When I signed up for FWTFL, I also bought the cookbook. I looked through it and noted the recipes I wanted to try, lots of great ones in there! But then we went on several trips, got busy, summer happened. And the cookbook sat there on my iPad, until now. Made these fish tacos tonight! So so good! We made them with cod instead of tilapia and yummmmmm! This is hubby’s plate with a bit more cheese than I have😜😬 When you sign up for FWTFL we don't provide a prescribed eating plan, rather we teach you how to incorporate things you love and new favorites into our week at the right times to maximize benefits. You are empowered to eat what you like! One way we help you is offering a cookbook for sale full of recipe ideas that fit right into the macro plan. And when you sign up, there is a free sample of the recipes, and these fish tacos are one of them:).
36 c 16f 21 p I LOVE going out to breakfast 🙋🏻♀️ The best way I have found to easily eat out while dieting, is to order a dish you can easily deconstruct. That way you just track each individual item, and you can easily see how much of each you are eating 👌 I tracked this as 80g bread, 2 eggs, 30g avocado (for half of what is pictured), 5g avocado 🥑 (I left the butter) #eatingout #macrotracking #iifymwomen #iifymweightloss
🍓🍏Low Macro Day🍏🍓
I've rearranged Thursday and Friday to make it work for me, so today is a low Macro and I'm breaking my fast with a banana, brown rice crackers and cheese 🧀🍌
Glute ham raises for my #humpday
exercise. No equipment, no gym, no problem. Check out the AT HOME version here: @sass_fit_athome
These are probably about an 8 on my booty building list. Tuck the chin and power the movement with a squeeze of the glutes and hamstrings.
🌶DELICIOUS HOMEMADE CHIPOTLE CHICKEN BOWLS🌶 by @destinationnutrition
I ❤️ @chipotle
as much as the next person. If I could eat it every day I would! Unfortunately that would also drain all my money 💰 which isn’t great haha. Instead, I’ve been making a macro-friendly homemade version. Want the recipe?! You’re in luck! •
8oz chicken breast 🐓
Salt (to taste)
Pepper (to taste)
Garlic Powder (to taste)
Chipotle Powder (to taste)
28g Shredded Cheese 🧀
1 cup uncooked rice 🍚
Pico de Gallo (optional)
1️⃣Pre-heat oven to 400 degrees
2️⃣Rinse rice then cover with water. If using a rice cooker just hit “cook.” If using a pot, bring water to a simmer then cover and let cook for approximately 20 minutes
4️⃣Season your chicken to taste with S&P, garlic powder, and chipotle powder. The more chipotle powder you use, the spicier the chicken will be
5️⃣Bake chicken for 15-20 minutes. When internal temp reaches 165, dice up into bite sized pieces
6️⃣Scoop 6oz of rice into a bowl then squeeze in lime juice from one wedge and some cilantro. Stir it up!
7️⃣Add diced up chicken to bowl then top with cheese and pico if desired. Also feel free to add hot sauce any other toppings you want!
Macros as prepared above: 535 Calories, 56g Protein, 13g Fat, 46g Carbs
Feel free to customize as you prefer! Want to use brown rice, quinoa, or cauliflower rice? Go for it! Want to use more or less cheese? Cool? Want to add beans? Do it! Make it fit YOUR macros!!
Drop me a comment👇if you plan to try this soon! Interested in other recipe ideas like this and more? Apply for one on one coaching via the link in my bio!
Have you signed up for the 30 Day Macro Blueprint Challenge yet?
If you don’t act soon, you’re going to miss out on 30 days of information, motivation and challenges, as well as...
⭐ An IIFYM Custom Macro Blueprint
⭐ The 100 Macro Friendly Recipes eBook
⭐ The Ultimate IIFYM Guide eBook
⭐ Exclusive Access to our Private Facebook Group
⭐ Exclusive Access to our Challenge Email Course
⭐ Facebook Live Coaching & Motivation from Anthony
⭐ A Printable Weekly Meal Planning Worksheet
⭐ A Printable Monthly Macro Tracking Worksheet
⭐ A chance to win our 30 Day Challenge Giveaways... And so much more!
There is a catch, though... You have to enroll by Saturday, September 22nd or you’re going to miss out.
Link in bio ⬆️⬆️ to sign up
Or use this: ➡ http://bit.ly/Oct30Day
What is everyone eating tonight?? This lasagna was our dinner tonight and one we have almost weekly. We love eating this with a classic romaine salad and @bolthousefarms
ranch (their ranch is a staple in our home—if you haven’t tried it, you need to!).
We found this recipe through @ifthecookiefits
but had to change it a little bit to make more (because an 8 x 8 dish wasn’t enough!). Each serving has 34 grams of protein.
Oh, and this is a meal our kids LOVE and ask for regularly!
LASAGNA (Makes 10 servings)
-2 pounds ground turkey (93/7)
-32 oz marinara sauce of choice
-3 cups fat free cottage cheese
-2 oz shredded parmesan cheese
-2 tsp Italian seasoning
-9 oven ready lasagna noodles
-6 oz shredded mozzarella cheese
1. Cook ground turkey (I like to add in some Italian seasoning to the turkey while it is cooking). Once cooked, add marinara sauce.
2. In a separate bowl, combine the cottage cheese, parmesan cheese, and Italian seasoning.
3. In a 9 x 13 baking dish, layer the noodles (three per layer), meat mixture, and cottage cheese. Repeat this step.
4. Add the final layer of noodles followed by the remaining meat mixture. Top with mozzarella cheese.
5. Bake for 30 minutes at 375 degrees.
Macros for one serving:
Even a quick lift clears my head so well🙌🏼 double tap if you agree!🙋🏼♀️
Pump thanks to the best pre workout in the game!! Mixed @pescience
high volume with prolific for an extra pick me up tonight🤗
Will you be the hero of your story?
A macro cap a day keeps the cravings away 😋 made kodiak cake mix/banana based double chocolate cupcakes and topped this one with a serving of chocolate pb fit and 3 servings of reese’s whipped topping! 8.5P 24C 11F
Almost every night after the gym I opt for a sweet macro cap, it keeps me from going off he rail during the day because I know I’m going to get a little bit of something later. GUILT FREE! I eat a fair amount of fruit and veg daily due to personal choice and how good they make me feel but we all have to treat ourselves! Cutting everything that tastes good out but is “bad” for you is a personal choice. I choose to keep my good tasting “junk food” and I still hit my goals and feel amazing doing it. #norestrictions
YOGA & WELLBEING AT THE MONDAY MUSCLE COFFEE HOUSE RETURNS ON SUNDAY 7th OCTOBER!
CLASS FOCUS: LOWER BODY
CLASS TIME: 11-12:30
The lower body is made up of some seriously large muscles. It can be really difficult to get a deep and effective quad stretch and given that they’re such an important area when lifting (as well as walking, running, jumping, squatting, standing etc!). It’s vital that you give your quadriceps the tlc that they deserve. "In this session, we'll explore a whole range of really juicy poses to get right into this all important quartet of that meaty muscle".
STRICTLY LIMITED SPACES AVALIABLE
To book your space: email email@example.com
or pop into the coffee house and sign on.
• FOOD DIARY •
Lots of eating in my meals today to feed the hormonal hunger 🤪 quick look at my macro progress for the week so far on #myfitnesspal
and I'm on track!
From one Alex to another. Follow @themacrobarista
for the best macro friendly re-creations of your favorite @starbucks
Snickerdoodle Cold Brew
Protein: .5g/ Carbs:12g Fat 4.5g
‼️90 Calories ‼️
Cold brew is the 🐐 ! Making a super simple tweak like this allows you to get the kick of cold brew, with the taste of a snickerdoodle cookie, and none of the guilt!
Im still gonna do a post on iced coffee vs cold brew, but here’s why I choose cold brew! It has a little more caffeine, less acidity, and a much smoother taste.
Heres the facts!
White Mocha Sauce: .5gP/11g C/1.5g F
Half n half cream: ~1g C/ 3g F
✅HOW TO ORDER✅
1️⃣Ask for a GRANDE Cold Brew
2️⃣Ask for ONE (1) pump white mocha
3️⃣Ask for ONE - TWO (1-2) pumps sugar free cinnamon dolce
4️⃣Ask for LIGHT CREAM (half n half) (1-2oz)
5️⃣Add 1-2 Stevia if it isn’t sweet enough for you
“You miss 100% of the shots you don’t take” -Wayne Gretzky
Mannn it’s Monday and we’re all starting off another week! I see a lot of customers walk through the door, I ask how they’re doing, often I get a “living the dream” or a “just another day” response accompanied by a tired sigh. Now you never know what someone’s going through, so I always try to do something to uplift their spirit. I usually just give em a quick reminder that they’re in here, able to afford a coffee and life is pretty good.
So if that’s your response when asked how you’re doing..
Just remember; you woke up today, took a breath of fresh air, were able to see yourself in the mirror, got in your car and drive to work with an able body. Life’s not so bad, be thankful for the little things. Wake up and practice gratitude, it does wonders on your attitude. -Alex☕️
Because it’s hump day 🍑🍑
2 years on and a lot of hard work and I’m such a happier person now. I eat to fuel my body and enjoy foods I love. I train upper body just as much as I do lower body and I haven’t slogged over a treadmill in a long time. My mindset has changed and I’m physically and mentally stronger than ever. But it doesn’t happen over night, not even in a month. Trust the process, patience is a virtue 💛
Message me if you wanna start to make the change too 💪🏼
You know those luminous blue or green drinks you sometimes see bros drinking whilst training?
Drink water. If you wanna get fancy? Maybe add electrolytes…
But if your gym drink could be used to light up a small to medium cave, and cost more than your monthly gym membership?
Most likely could have spent that money on chicken
Workout because you love your body, not because you hate it. ❤️ Workout because your body deserves to have the best and feel the best it can. Workout because it’s a celebration for what your body can do, not because you want to get rid of certain parts you don’t like. After just TWO days of positive morning affirmations and self love, I’ve actually come to realize how true these statements are. You truly are celebrating your body when you are working out and showing it love! You aren’t working out just to get rid of something you might not like about yourself, but celebrating those body parts and seeing what they can do for you! If you haven’t tried morning positive affirmations I challenge you to do them starting today! The mind shift is incredible and once you start loving your body, then making the choices to fuel it with wholesome foods and exercise it become enjoyable and something you won’t settle for less than. ❤️ #selfcareseptember
You know why most of us spend some/most/all of our lives not getting exercise? Why we avoid and make excuses? Because it’s hard!
Because we eat poorly and get no exercise, we feel tired and sluggish and unmotivated. Which means we’re kinda stuck. And then it’s a big ole snowball effect of more weight gain, less energy… and it just gets worse and worse with age.
So if you want change, then Friend you’ve gotta just take the step in faith. You’ve gotta listen to those of us who’ve been in your shoes: facing a lot of weight to lose - facing embarrassment of your size - facing embarrassment for how little you can do in the gym or on the trail… facing the frustration of WANTING things that aren’t good for you - struggling to tell yourself NO to the stuff that is making it worse while struggling to tell yourself YES to the stuff you NEED. Many of us have been where you are…. And we are here to tell you: YOU WANT TO DO THE WORK! You want to get to where we are now because it FEELS SO GOOD!
My workouts are hard. In this video I’m counting down the moments till I can crawl to my car and down my protein shake and animal crackers. My core is begging for mercy. My arms are sore from setting a new PR that day. And guess what? IT FEELS SO GOOD! I feel a sense of accomplishment after my workouts. I feel energized. I feel clear headed. I feel empowered. I feel strong. I feel lean.
My workouts are my therapy. I will forever be grateful for @boonetraining
for coaching Tim and I. For pushing us further than we thought we could go. He’s our accountability to show up even when we don’t feel like it. And I can tell you - I’ve landed at the gym countless times NOT FEELING LIKE IT…… NOT ONE TIME HAVE I EVER LEFT FEELING ANYTHING BUT AWESOME. Bad mood? Gone. Stress/anxiety? Obliterated. Laziness? Energized!
Take a step TODAY! Literally. Go take a walk. Get on a bike. Or go a bit further and connect with a trainer, take a class. Just stop the excuses and take a leap of faith in YOURSELF!
My two top tips for crushing the nutrition game are simple.
1. INTERMITTENT FASTING using the 16:8 protocol with an extended fast thrown into the mix here and there.
2. easy MEAL PREP!
I'm often asked about the best type of meal to break your fast with and for meal prep tips. These No Bake Energy Bites serve both of those questions well! They are a great way to break a fast because they are made up of mixed macro ingredients and fiber. They also keep me from grabbing processed junk when I'm on the go. I like to make them on Sunday while I'm cooking dinner to have on hand throughout the week.
Use the link in my bio to head to my blog for the recipe.
Friendly reminder that it’s not too late to enroll in the October 30 Day Macro Blueprint Challenge!
That’s 30 days of motivation, information, coaching and challenges... as well as Facebook Live coaching with IIFYM.com founder Anthony Collova, your own Custom Macro Blueprint and two of our most popular ebooks for only $97!!!
Enrollment closes Saturday, so use the link in our bio to sign up now!! ⬆️⬆️⬆️
#iifym #ifitfitsyourmacros #30daychallenge #30daytransformation
🍽🍽🍽🍽 FIRST FASTING COMPLETE! I surprisingly made it longer than 16 hours! Thank you everyone for the suggestions on tips and tricks! Love the #ketofam
What a year it has been 💕
30 dozen eggs, this should do for now! 😳
Want that V taper? Part 2 👇🏻
Also, always flex when the lighting good @mitenkakaiya
➖ ➖ ➖ ➖ ➖
Lat Push-down - For back
➖ ➖ ➖ ➖ ➖
Sets & reps : 3-5 Sets, 10-15 reps
Muscle: back (mainly lats, upper back)
Equipment: Pulley (can use rope or bar)
➖ ➖ ➖ ➖ ➖
1️⃣ HOLD at the bottom, squeeze the lats and then release slowly for a goood stretch.
2️⃣ Focus on FORM. Go light to moderate.
3️⃣ Can do this towards the END of your workout, as this is an ISOLATION movement and a good finisher.
➖ ➖ ➖ ➖ ➖
Krunk! & Miljay — Exhale (feat. iDo) - Single
#flashback #backattack #backpack #backworkout #lats #pushdown #lattisimus #lattisimusdorsi #workoutvideos