Bein extra at the gym for my buurrrffday 🎉🎂🎈👸 and what shirt would I wear other than this @iifymapparel gem that's perfectly suited for a day like today?! #cake 🍑🎂 •
Killed an upper body hypertrophy workout earlier (bday bench PR!! woo!! In my story⬆), swam some laps and hot tubbed/chilled in the sauna for a little, and am now headed out to dinner soon to celebrate a teensy bit (it is a Wednesday, after all). It's crazy to think ive been on this earth for a quarter of a century now 🙄 I'll come back to ya with some wise, sage advice once some comes to me 👵😜
3 minutes ago28
Competition drives success.
Everybody wins with new physical and mental growth... but then of course one person also wins front row seats to watch the other do 20 ball slams at the end of the workout 😂🤣 🎧 Lil' Jon - BME click
La sonrisa es el cura para todo. 🤞🏼 Nutritiva y Saludable granola; puedes escoger tus sabores predilectos. 👀
Todo tipo de información o consulta házmela saber por directo y te lo diré.
4 minutes ago01
Chicken sandwich 😍
4 minutes ago17
Breakfast for dinner tonight! Protein pancakes, turkey sausage, scrambled egg with chives. Swipe right for ingredients and macros 🥞👍🏼
Nutrition with Coach Kevin
“They think 100% of it is all about the physicality. About 80% of your RESULTS will come from your nutrition.”
Read Coach Kevin’s latest post on nutrition
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💥INTERMITTENT FASTING MADE SIMPLE💥
➡️Ever wondered what Intermittent Fasting (IF) is?
🐙It’s basically a way to time your meals. IF has an “eating” window, and a “fasting” window. During the eating window, you eat , during the fasting window you don’t. Pretty simple.
🐟A sample IF set up could be: -
✅10 am-7pm Eating window - consume all of your calories that day between 10 am and 8pm. ✅7pm - 10am Fasting Window - only non calorie drinks are consumed during this time.
🎩Because you are limiting your entire day of eating to a certain block of time, your meals are generally larger than if they were spread out over an entire day .
🐵What IF is not: A magical way of eating that allows you to eat whatever you want within a certain time frame.
🦁There is nothing magical about IF. Like any other way of dieting, it works because you are in a calorie deficit. So sticking to your calorie numbers is still king. IF works for many people because:
✅It works better with their schedule
✅They aren’t “breakfast” people ✅They enjoy “bigger" meals -
🦄IF tends to be really helpful for those who don’t like to eat breakfast. And if you are someone who would sometimes binge on foods later in the day, the larger meals that are occurring later in the day will keep you full and less likely to binge. -
🦖 You can even shift the hours around so you don’t eat anything until noon. If you are not a breakfast eater, and would rather eat at night, IF could be something that works well for you. -
🧤What is the most important part about IF is keeping your calories and protein in check just like you would otherwise.
🤔Thinking about IF and have some questions? Let me know❤️
Slight problem this time... I got over excited and ate my pork burger too soon... So I had to take a picture of my fiancee's instead. I went for wholemeal bread and they tasted so good! I'm finding that things I actually cook myself tastes so much better! I also avoided cheese because I hate it... #judgeme#food#gymfood#fitnessfood#gym#fitness
21 minutes ago05
Never would I have thought this would happen.
If you told me 10 years ago that I am going to compete in powerlifting, hold a powerlifting record in Okinawa, Japan, and be helping people lose weight, then I would have ran away because I had social anxiety.
Ten years ago, I was the one who needed help. I had no direction in life. I did not get into any good public schools in Chicago. Got rejected by a girl who I thought was the love of my life. Fat, pimple-ridden, unconfident, and awkward. I could not talk to new people without breaking out in a sweat. I was afraid to take off my shirt anywhere, afraid to talk to people because I thought they may be judging me, and afraid to make new friends because I thought nobody would like me just because of the way I look.
I struggled becoming confident, loving, and healthier. I tried looking up on YouTube for workouts, pickup artists for some tips on how to create conversations, and exercises to become more well-spoken, but none of them brought results. I was frustrated and thought I was going to be forever alone.
It was not until I made a commitment to step out of my comfort zone and surround myself with more confident and successful people that I started to see lifestyle changes. That first step was joining a swim team. I sucked ass in the first year, but holy shit did I realize I improved so much by the end of one year being consistent. New opportunities “popped” where I met new people and faced my fears of creating new relationships.
Nothing just “pops” up out of nowhere. I learned that I was the one who CREATED those opportunities. I was the one responsible for my own self-improvement and breaking out of my comfort bubble. The way I look and how I currently feel about myself did not happen overnight. It took me more than ten years to achieve what I have so far.
YOU must be willing to change AND commit to get results. If you ACTUALLY want to improve yourself, then you have to be uncomfortable. Take that first step into changing your life around and commit to taking another step. And then another step. Then another one. And keep going cause your bitch ass is probably one step away from getting what you want.
Simple dinners for those doing meatless Fridays for lent. Long grain @lundbergfarms brown rice, eggs, frozen veggies with a little soy sauce. Topped with a fried egg 🍳 and bak choy sautéed in a little sesame oil.