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Sunday Breakfast Vibes ~ Say NO to plastic. Have you watched A Plastic Ocean?? 🐠🐟🐳🐋 An estimated 14 billion pounds of trash-most of it plastic -is dumped in the world's oceans every year!!! 😯 . . How good are these Eco friendly bowls 🌱👌🏼 #CoconutBowl #NoPlastic . . . . . . #healthisyourwealth #healthybodyhealthymind #iamkarllecke #lisaameliapt #goodfuel #gym #gymmotivation #fitness #exercise #lifestyle #lifestylechangestartsnow #veganprotein #vegan #veganmuscle #vegansofig #fitnessmotivation #fit #healthyeating #health #healthy #activeliving #healthyfood #healthyeatingmadeeasy #foodporn #movenourishbelieve
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Happy Sunday 🌻🌻🌻
Heading to college/university in September and want to be in your best shape when you start? Join me and a group of amazing people who are ready to start their health and fitness journey. It’s not always easy to make the decision to just do it, but since I made that decision I’ve truly been feeling amazing. I’ve been less tired and noticed significant improvements in my mental health. Ready to be the best #girlboss you can be!? DM me for details! . . . . . #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats #Fitspo #Fitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats #Digdeeper
Finally back at the gym after a 3 week hiatus. I was away on holiday so didn’t gym at all! Did do some exercise though -classic walking around exploring, that kind of thing. 🤙🏼🤙🏼 - - - - - - - - - - - - - #Fitness #weightlossjourney #FitspoFitfam #GirlsWhoLift #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential #Fitnessfriday #Flexfriday #weightloss #Sundayrunday #Instarunners #Gym #Movenourishbelieve #Squats
Sunday Breakfast Vibes ~ Say NO to plastic. Have you watched A Plastic Ocean?? 🐠🐟🐳🐋 An estimated 14 billion pounds of trash-most of it plastic -is dumped in the world's oceans every year!!! 😯 . . How good are these Eco friendly bowls 🌱👌🏼 #CoconutBowl #NoPlastic . . . . . . #healthisyourwealth #healthybodyhealthymind #iamkarllecke #lisaameliapt #goodfuel #gym #gymmotivation #fitness #exercise #lifestyle #lifestylechangestartsnow #veganprotein #vegan #veganmuscle #vegansofig #fitnessmotivation #fit #healthyeating #health #healthy #activeliving #healthyfood #healthyeatingmadeeasy #foodporn #movenourishbelieve
Easy like Sunday morning 🌞💫 // this morning I’m laying in bed attempting to get a few of the things on my list done before I get up and take on the day 🙌🏼 I’m having the girls around for brunch & cannot wait to see them all! 🤗🤗 Waffles are on the menu & I’m hoping to trial a new recipe, but for now it’s to-do-list time & cleaning this pig sty I call a room! 🤦🏽‍♀️🙆🏽‍♀️ Happy Sunday loves, hope you’ve all made the most of your weekend! 🤗🤗 •• • • • • • • #veganism #vegansofig #vegansofinstagram #veganfoodshare #recipes #plantbased #rawtil4 #foodie #cleaneats #hclf #hclfvegan #healthy #fitspo #foodporn #fitfam #movenourishbelieve #veganeats #veganrecipes #dairyfree #photography #plantpowered #veganfoodporn #discoverunder100k #bestofvegan #instadaily #vegan #foodblogger #crueltyfree #healthyeating #nourishinglively
You don’t have to be fearless. Just don’t let the fear stop you. As I look back on my journey after my spine injury. I remember so many times when the fears completely consumed me. So many questions. Would I walk again? Would I feel normal again? What is normal? As strong as I have become, as much as I have over come. Sometimes When I look to the future fears sometimes still linger. The unknown can be terrifying. I keep reminding myself to focus on today. Today holds the known. The fears are abstract. Sometimes we allow our minds to control the story and develop fears that don’t exist today. To everyone out there that suffers from those anxieties. Hold strong. Don’t let them consume you. Focus on today. Don’t let them stop you from living today. . #ptsd #fear   #GirlsWhoLift  #GymLife #motivation #NoPainNoGain #FitLife #GetStrong #Workout #ChestDay #Gains #Strengthtraining #Physiquefreak #Fitness   #Bodybuilding   #CrossFit #FitFluential  #Fitnessfriday   #Flexfriday   #liftheavy   #Gym  #Movenourishbelieve #Squats #coach #deadlift #back #TrainHard #rackpull #mealprep #gymshark
Working toward the best version of myself. 🙏💪
On our best behavior with @tiablanco 🌊 This pro-surfer, vegan foodie and dedicated yogi quite literally makes waves in the competitive surfing scene, empowering her community to live in a health-conscious way. Get her look in the LJ Varsity Tee instore & at lornajane.com.
Explore unchartered territory in the Jungle Warrior Twin Set. Designed with our super flattering Active Core Stability™ in the waistband, moisture wicking properties, and ultimate bust support in the sports bra for distraction-free movement. AVAILABLE NOW.
Starting off the day with all the motivation in the world. 💪💪💪
Natural Beauty Tip: Eating Brazil Nuts can aide our skin health - with their selenium, antioxidants and vitamin E. *** Want to experience all day energy, naturally? Get your copy of my free ebook here where I share all the best tips. Click link in my bio @fijamiesonfolland #supplements #healthybody #healthiswealth #movenourishbelieve #healthychoices #healthylifestyle #eatclean #healthyeats #nutrition #healthy #behealthy #healthtips #healthylife #healthgoals #instahealth #eatinghealthy #gethealthy
A touch of difference to your breakkie this Sunday morning! A layer of Turmeric and Sesame Peanut Spread, topped with avocado and egg, you’ve got to try this winning combination. - Turmeric and Sesame Peanut Spread?? Yes that’s right, get yours today via our online shop or visit your nearest stockist. - Naked Nutz, that’s us, the specialists of gourmet flavoured natural nut butters. - Dare to be naked? 😉 - #flavouredpeanutbutter #breakfast #turmeric #eggs
La Antropometría y la Bioimpedancia son ciencias que evalúan la composición corporal del ser humano. A través de diferentes métodos y técnicas como; la medición del peso, altura, perímetros, pliegues cutáneos, diámetros y la evaluación bioeléctrica (báscula). Determinar datos fundamentales como el peso, el porcentaje de masa grasa, hídrica, muscular y ósea nos permite ejecutar un plan de entrenamiento efectivo y preciso hacia el objetivo principal. Es primordial tener una alimentación balanceada y un descanso adecuado para optimizar los resultados del ejercicio. #antropometría #bioimpedancia #equilibrio #fitgirl #fitness #resiliencia #vidasana #habitos #fisiologiadelejercicio #cienciadelasalud #cienciasdeldeporte #fitmotivation #Movenourishbelieve #JustDoIt #GetFit #NoPainNoGain #FitLife #GetStrong #Workout #Health #physicalactivity #morfología #catecolaminas #americancollegeofsportsmedicine #personaltraining #lizanafitness
Selfcare is health care and if you don’t know that by now, where have YOU been? 🤦🏾‍♀️🧖🏿‍♀️ Too many times we forget that our skin is one of the most important organs we have and if we don’t care for it, we’ll pay! . I’m not being overly dramatic when I say this. Skin cancer is real and so is organ failure associated with the absorption of toxic chemicals through the skin! . It’s only in more recent years that the truth is coming out about toxic chemicals being used in personal care products as well in skincare and beauty items. Can someone say “NOW a warning?!” 😲 🙀 . So these days I’m kicking conventional skincare/beauty to the curb and using brands I KNOW are healthy, organic, eco-friendly and yes, anti-aging! Grab your skincare goodies at @benucosmetics and remember 8/03/18 is restock day!!!😍😍🙌🏾 use my code tonye10 to get an awesome discount!!! #multitasking #beautyandlifestyleblogger #fitlifestyleblogger #naturalbeautyblogger #naturalskincare #naturalskincareproducts #naturalskinproducts #lovetheskinyourein #radiantskincare #embracenaturalhair #wellnessblogger #healthylivingblogger #skincarefreak #blackbusinesswomen #blackbusinessowner #wellandgood #wellnessandbeauty #movenourishbelieve
Easiest pancake recipe everrrr! 🥞🍓 All you need to do is: 👉 Mash 2 ripe bananas with 1 egg and 1/2 C of oats (+1 Tb peanut butter if you are a freak PB lover like me). 👉Mix the ingredients well together. 👉Heat a non-stick pan with 1 tsp of extra virgin olive oil or coconut oil (your preference, I don't use coconut oil cos I don't want every food I eat to taste like coconuts). 👉Tip some of the pancake mix on the heated pan and cook for about 1 minute each side or until golden brown. 👉Remove from heat. Repeat with the remaining mixture! 👉Mixture should make about 4 small pancakes. Top with your fave ingredients and enjoy!! 🥞❤️😊
Our Youth Jiu Jitsu Club and Youth Wrestling Club are open to students ages 7 through 13 and each runs for three months per session. Each membership requires the full three month commitment. There are two different memberships: Youth Wrestling and Youth Jiu Jitsu Class. Each occurs weekly on Tuesday (wrestling) or Thursday (Jiu Jitsu) at 4:30 to 5:15pm . Student uniform for Jiu Jitsu is a Gi, which can be purchased online or via CAB Movement. You will have the opportunity to size your child's Gi with a CAB representative before or after the first class on August 16th. Coach Matt is a purple belt with extensive Wrestling and Jiu Jitsu experience. He has taught children for 15 years and is the director of our CAB martial arts program. Coach Matt also leads a Youth Wrestling Club every Tuesday at 4:30pm. Questions? Contact info@columbiaartsbuilding.com ⠀ .⠀ .⠀ #Fitspo #Fitfam #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Fitness #Yoga #FitFluential #Fitnessfriday #Gym #Movenourishbelieve #Squats #acro#acroyoga#armbalance#armbalanceaddict#KICKBOXING #BJJ #COLUMBIATN ⠀ ⠀ ⠀ #balance ⠀ ⠀ #beginneryoga ⠀ ⠀ ⠀ #bodypositive ⠀ ⠀
⚡️New Product Drop⚡️Mini stainless steel containers with leak-proof silicone lids! The perfect plastic-free solution for taking dips, dressings and sauces on the go. Link in bio 💚
Friendship 💛 // what wouldn’t you do to help keep your best friends healthy?
A$AP FERG tonight @ work. If you’re coming, as always, say hi to your meatball 🤷🏽‍♀️ I’m really good at opening beers so
Waking up at 4am to hike to the St. Barbara chapple and watch at 650meters over Riva del Garda the sunrise and skipping the rope as usual...
Spending my Saturday afternoon going through a vinyasa yoga routine 🧘🏻‍♀️ Today’s highlight pose is Camatkarasana~ what an opening and liberating pose, letting go of any inhibitions by opening the heart up to the sky! 🌱It opens the chest, lung, shoulder areas, front of the legs and hip flexors~ Also builds strength in the shoulders & upper back~
I told my boyfriend after work i was heading home, then i corrected myself and said im going to the gym. his response: you go there just as often as home, it is your third home anyway. 😍💪🏽 Consistency in working out for me has been fairly easy! i love how much i love exercising and feeling great! i swear i NEVER would have thought i would want to be active or would even last working out consistently for this long but i'm so happy i have!! ♥️💦 ••blue sports bra pic is from when i first started working out🔥••
Cleanse 🍃
Sweat in the morning, glow in the evening👑
💥CORE CRUNCCHH💥 Hey loves here’s a quick little core circuit that can be done anywhere at any possible time! No equipment? No problem! Give this one a gooo🔥 ———————————————— 3 sets of the entire routine, each exercise done for 1 minute💦
Thighs save lives👏🏼
Taking a break and enjoying myself because I deserve it🍷
Posting this because I’ve been shooting for 205 since the beginning and I got it for 2 today, sorry if I seem like a tool😬✌🏽
A question I been getting lately is about tempo and weight while performing an exercise. Slow and controlled movements is the answer! You really want to work on a mind to muscle connection, so take the time while doing workouts to focus on what muscles are being used and this way you will also create tension leading towards a better workout. All my videos are sped up and I use a very light weight for demonstration purposes so even people who can’t lift too much don’t feel excluded!
💥KETTLEBELL WORK💥 Gyms can get super busy sometimes or don’t have enough time to workout🤷🏻‍♀️ Kettlebell only legs🔥 💦Single Leg RDL 💦Kettlebell Swings 💦RDL
💥HIIT WORKOUT💥 HIIT workouts are great when you’re looking to burn a little fat or get shredded while cutting💦 Try this little circuit whether you’re short on time or stuck at home, this workout can be done anywhere! ———————————————— 🔥1 minute per exercise, and 3 sets back to back! Not enough for you? Try adding some resistance bands or weight!🔥
💥SWITCHING IT UP💥 So after thinking about it so much I decided to finally start a mini cut🏃🏽‍♀️Semi excited to see myself get toned but pretty bummed for some of the gains I’ll probably end up losing and not being able to eat everything in sight🤷🏻‍♀️
💥REALITY CHECK💥 I wish it were easy to say that’s how I always look and that I don’t have to try too hard. However the truth behind this one selfie is that it took dozens of tries and different angles (no I do not use photoshop) for me to be somewhat satisfied.I struggle with self-esteem issues every single day because I don’t see myself the way I want to. I scroll through Instagram looking at people I wished I looked like and constantly compare to the point I breakdown. It has taken over me trying to pick an outfit for school or even go shopping because I still don’t feel good enough. I have people who tell me otherwise everyday but by the end of the day I’m back to wanting to hide myself. ———————————————— I started this account not only because fitness is something I am passionate about but because I wanted to somehow break open a little and learn to accept who I am. To watch myself improve and become more confident. Before every post I will rethink it a thousand times and say “hey my leg looks funny here” “I look lanky there” etc. This isn’t a post about sympathy or anything like that, it’s just something I felt I needed to get off my chest and let anyone else know who may feel like this that it’s okay, you’re not alone.
So it’s that time of the year when school is wrapping up and AGH IM GRADUATING?!😥So things get super busy and that can cause some slip ups such as stress eating, loss of workouts etc, etc. But hey it’s normal and it happens to everyone🤷🏻‍♀️ In a perfect world we would have time for everything we wanted to do☀️ But it’s okay because there’s always times when you gotta put your brakes on hold to slow down, and once you’re ready start back up again!✊🏼
Here’s a little #throwbackthursday featuring my transformation! First picture on the left is 2016, to now 2018. 2 years in between these pictures, to get where I am today. It takes a lot of hard work, consistency, and patience to see results. There were many times between these years that I stopped working out at all, or had no idea what eating habits were. The first picture I was just starting with not a clue on what to do. However even when you feel like giving up sometimes all you need is a little push to get you back up there☀️🏋🏻‍♂️
💥HOME LEG WORKOUT💥 ———————————————— No time for the gym is no problem! It’s super easy to get a pump in the comfort of your home with this workout. Very minimal equipment required or none at all💦 ———————————————— 🔥Donkey Kick 12x3 🔥Glute Bridge 15x3 🔥Hydrants 12x3 🔥Side Shuffles 20x3 🔥Jump Squats 12x3 🔥Knees to Squat 10x3
💥WORKING OUT BUT NOT SEEING PROGRESS💥 ———————————————— ✅EATING HABITS! Are you eating to reach your goals? Remember to gain mass you must be eating in a calorie surplus, and to lose you must eat in a calorie deficit. However it’s still important to note that the food you are eating is still nutritious and full of macros needed to reach your goals! ———————————————— ✅MIND TO MUSCLE CONNECTION! Proper training is essential in reaching goals, and it’s so important to thoroughly go through exercises to get the most effective results. Bursts of reps can only work so little and in doing this you can potentially cause damage. Slow down your tempo and try focusing on your body and what muscles are being worked during the exercise. Changing up tempos will shock your muscles and deliver a challenge! ———————————————— ✅REST! Everyone wants to see quick results but it is a long process that takes time! Over working your body will do harm than good, so try setting up a schedule when every part gets worked out evenly with 24-48 hours in between for muscles to recover. A lot of muscle is gained during your rest time, so it is ESSENTIAL TO GET YOUR SLEEP! ———————————————— ✅PATIENCE AND CONSISTENCY! Transformations do not occur over night! It takes time, patience and consistency for real changes to happen. Some body’s adapt faster than others and that’s just how it is but it’s so important to not give up even in the worst of times. Some of the greatest looking people out there took 3 years to get where they are at so don’t bring yourself down and TRUST THE PROCESS!
💥LEG DAY💥 ———————————————— These 4 exercises are my absolute MUST HAVES for leg day! You don’t need fancy workouts to see amazing results🏋🏻‍♀️ Traditional HEAVY squats, lunges, deadlifts and hip thrusts can go very far with some CONSISTENCY and PROGRESSIVE OVERLOAD 🔑 ———————————————— 🔥Squat 10x3 🔥Deadlift 10x3 🔥Lunges 10x3 🔥Hip Thrusts 10x3
💥GLUTE ACTIVATION💥 ———————————————- If you’re trying to do a booty focused workout then ACTIVATING YOUR GLUTES IS A MUST! Your peach needs to wake up and prepare itself for the workout you’re about to kill💦 I’ve heard many girls talk about seeing no progress, and that’s because when you workout your legs other muscles may start to take over. Most people are QUAD DOMINANT, so when doing compound exercises like squats it’s really easy for your quads to take over rather than your glutes! WAKE UP DA BOOTY TO GROW DA BOOTY🍑 ———————————————— 🔥Side kicks 20x3 (each leg) 🔥Squat shuffle 20x3 🔥Squat jumps 15x3
💥My Fitness Story💥 2015-2016 ———————————————— I just started getting into fitness and really had no clue as to what I was doing. I would visit my high school weight room and FELT SO INTIMATED I DID ONLY CORE AND CARDIO WORKOUTS! I had no idea of what foods I should be eating, how to train, absolutely 0 KNOWLEDGE on anything. I was never consistent and neglected every single part of my body except for my core. I got nowhere with my training and started to get frustrated. ———————————————— Present ———————————————— I now train 7 days a week. Sunday-Friday consisting of weight training a 2 day split and Saturday’s for a full body workout of swimming. Doing workouts I enjoy motivates me to keep moving on forward! My diet consists of high carbs and protein, consuming 2000-2300 calories (calorie surplus). I always change up my training between light and heavy weights and include different activities like swimming, volleyball, etc. I’ve transformed not just physically but mentally too. I’m so happy with the changes I’ve made and I couldn’t be more happier.
💥UPPER BODY💥 Hey guys! Coming at your Friday with a DUMBBELL ONLY upper body workout🏋🏻‍♀️Dumbbells are super great to work with especially when you’re running short on time or you’re in a packed gym❗️ ______________________________________ 🔥Dumbbell front raise 12x3 🔥Dumbbell side lateral raise 12x3 🔥Shoulder press 12x3 🔥Tricep extension 12x3 🔥Curls 12x3
💥LETS TALK CALORIES💥 Whether you’re trying to gain, lose, or maintain your weight everyone should have a general idea to fit their needs! 🥦🍊🍎🍉______________________________________ TO GAIN WEIGHT- If you’re trying to put on weight or bulk up you’ll be looking towards eating in a CALORIE SURPLUS. This can be done be adding 200-500 calories to your regular diet, depending on how active you are. The goal is to eat more than you burn, so all the calories aren’t going be gone!🏋🏻‍♀️ ______________________________________ TO LOSE WEIGHT- Losing weight is the complete opposite of a calorie surplus, so this means you’ll be eating in a CALORIE DEFICIT. In a calorie deficit you’ll be looking to decrease your calories by 200-500 once again depending on your physical activity🏃🏽‍♀️ ______________________________________ TO MAINTAIN- Easiest way to calculate your maintenance calories is by taking your weight (lbs) and multiplying it first by 14 and then by 17✏️ 📖Ex. I weigh 127, first 127x14=1778 calories, then 127x17=2159. From this I know my maintenance calories are between 1778-2159📖 This will give you a range of what your maintenance calories should be, and from there either add or subtract calories depending on your goals!🏆
💥CORE💥 Today we are working those abs with a QUICK and EFFECTIVE workout🔥 These are some of my favorite exercises to put my core to work! Try them out 💦1 minute per exercise, 3 sets💦 Note: Exercise 4, hold weight for 5-10 seconds per side. To increase intensity hold for longer, or increase weight
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