#flexibledieting

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The only way to stay on top of your game, with the ultimate performance, is to provide your body with the right ingredients for success. Beyond Yourself produces innovative quality products that go beyond the demands of a wide range of people living a healthy lifestyle from various athletic backgrounds.👌🏼✔️🏋🏻‍♂️ . Come into our location today and ask about the Beyond Yourself products we carry! Available at #popeyessupplements in our VALUE SIZE!💪🏼 . #motivation #flexfriday #fit #fitness #fitfam #instafit #abs #ifbb #cbbf #bcaa #iifym #workout #preworkout #gym #musclerecovery #buildmuscle #burnfat #flexibledieting #popeyessupplements #markham #vaughan #woodbridge #brampton #richmondhill #healthy #greatoffer #deal
The only way to stay on top of your game, with the ultimate performance, is to provide your body with the right ingredients for success. Beyond Yourself produces innovative quality products that go beyond the demands of a wide range of people living a healthy lifestyle from various athletic backgrounds.👌🏼✔️🏋🏻‍♂️ . Come into our location today and ask about the Beyond Yourself products we carry! Available at #popeyessupplements in our VALUE SIZE!💪🏼 . #motivation #flexfriday #fit #fitness #fitfam #instafit #abs #ifbb #cbbf #bcaa #iifym #workout #preworkout #gym #musclerecovery #buildmuscle #burnfat #flexibledieting #popeyessupplements #markham #vaughan #woodbridge #brampton #richmondhill #healthy #greatoffer #deal
The only way to stay on top of your game, with the ultimate performance, is to provide your body with the right ingredients for success. Beyond Yourself produces innovative quality products that go beyond the demands of a wide range of people living a healthy lifestyle from various athletic backgrounds.👌🏼✔️🏋🏻‍♂️ . Come into our location today and ask about the Beyond Yourself products we carry! Available at #popeyessupplements in our VALUE SIZE!💪🏼 . #motivation #flexfriday #fit #fitness #fitfam #instafit #abs #ifbb #cbbf #bcaa #iifym #workout #preworkout #gym #musclerecovery #buildmuscle #burnfat #flexibledieting #popeyessupplements #markham #vaughan #woodbridge #brampton #richmondhill #healthy #greatoffer #deal
The only way to stay on top of your game, with the ultimate performance, is to provide your body with the right ingredients for success. Beyond Yourself produces innovative quality products that go beyond the demands of a wide range of people living a healthy lifestyle from various athletic backgrounds.👌🏼✔️🏋🏻‍♂️ . Come into our location today and ask about the Beyond Yourself products we carry! Available at #popeyessupplements in our VALUE SIZE!💪🏼 . #motivation #flexfriday #fit #fitness #fitfam #instafit #abs #ifbb #cbbf #bcaa #iifym #workout #preworkout #gym #musclerecovery #buildmuscle #burnfat #flexibledieting #popeyessupplements #markham #vaughan #woodbridge #brampton #richmondhill #healthy #greatoffer #deal
Personal trainer or personal supplement trainer? - I see so many personal trainers these days advising people to take on gut health supplements that it’s even 💩 scary. Literally. The same thing with other supplements. - I get it, it’s an industry. Everyone wants to conquer and show that they ‘know what’s best’. But the thing is that fitness coaches don’t have the qualifications to give that advice. And I don’t mean this in the bad way. It’s just not part of training and it’s something that is called out of ‘scope of practice’. - That is something that sadly has become more and more often these days. It’s concerning actually. People without qualifications trying to give technical advice is WRONG. People trying to set up a specific business just because they have millions of followers or are passionate about is NOT GOOD ENOUGH. - Being a coach means that you have qualifications for it and yes, you care about the fitness levels of your client and can give GENERAL advice about ways to address some issues they may have. Being a doctor means that because of your 6-20 years of studying and working you can address those concerns, you can do tests, and treat any possible condition. - I’m proud to be adding more qualifications to my life and help everyone the best I possibly can ☀️ - #personaltrainer #supplements #pancakes #brunch #wellness #yogi #leangains #orthorexia #ambassador ##melbournefoodie #instafood #brunch #instagood #breakfast #dailyfoodfeed #onthetable #breakfastlover #feedme #breakfastofinstagram #eatfamous #foodphotography #eaterla #foodblogger #eatfamous #foodblog #zomatoaus #foodblogger #coach #scam #flexbowl #halotop #icecream #discoverunder100k
✖️BULK MODE✖️ . Currently now at 155lbs (52kg) and finally find myself in a solid position to attack this bulk in a way I’ve never attacked one before! . I’m super excited for this one 👀
512 calorie burrito bowl. Chicken & mushrooms in fajita spice, Mexican rice, sweetcorn, black beans & salsa. First time trying this and not too bad 😋 . . #fatloss #healthy #healthyeating #healthyfood #healthylifestyle #food #goodfood #foodporn #homecooking #protein #carbs #vegetables #caloriecounting #macros #fitbit #macrotracking #flexibledieting #iifym #caloriedeficit #mfp #jamessmithacademy #cfd #breakfast #lunch #dinner #humpday
Happy #WCW @jaimz_gainz 😻 Surround yourself with people who inspire you to be better. Thankful for the motivation and support I always get from my Hartio team 💓🙏🏼 #Hartio #HartioApparel #IYS #ItsYourStrength
I'm on team cheese. The longer back they can trace its production the more I can confirm my own bias that it is not only delicious but good for me as well. 🧀🧀🧀 #cheese #dairy #diet #health #wellness #nutrition #nutritious #carbs #fat #weightloss #fatloss #loseweight #healthyeating #healthy #healthychoices #healthylifestyle #food #recipe #healthyrecipe #fitness #fit #getfit #flexibledieting #healthydiet #dieting #fitfood #foodie #healthyrecipes #keto #paleo
Fast, easy and delicious Greek inspired dinner or lunch. . Great post by @meowmeix 👍🏼 . This dish is packed with veggies & the right amount of protein to keep you feeling full. I opted out of the feta cheese but you can totally add some in. I choose chicken thigh for the protein because they’re cheaper, delicious and totally worth a little bit of extra fat for all the flavor 😋 Full details: . What you need: 2 mini cucumbers 1 cup cherry tomatoes 1/4 red onion 1/2 cup chickpeas 1 tsp olive oil 1/4 lemon (or 1/2 lemon) 5 olives 1 chicken thigh (5oz) Sea salt Pepper Feta Cheese (optional) . What to do: 1 - Chop up the cucumber, tomatoes, and onion. 2 - Mix the veggies, chickpeas, olive oil, lemon juice, & sea salt in a bowl. Pour on a plate, top with the olives and set aside. 3 - Coat the chicken thigh with olive oil spray and seasoning of your choice (I like @fitflavorspices ) 4 - Cook on a grill or stove top. (About 5-6 min on grill flip over and cook for another 3-5 min or until no longer pink on the inside). 5 - Add the cooked chicken to your salad mix and enjoy! . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #recipes #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #salad #healthylifestyle #greek
#sadtimes when @tescofood run out of ice cream... How is one supposed to get gainz without the required nutrition?
. I have had a lot of conversations with female gym members, and there is definitely a trend... 📈 Many will only use cardio equipment and classes, which is great! BUT they are missing out on a lot of useful kit, especially when it comes to building shape and tone. 💪🏻 Reason?. 🤔 Weights are scary! 😱 Why? ❓ It can be very intimidating and also very scary when your not sure what your doing or even what to use. 🏋🏼‍♀️ So here is my weight start up shortcut! 🔥 4 simple enough but very beneficial exercises and pieces of kit to get you going. ✅ If your struggling with weights and maybe this is down to the reasons above, why not drop me a message and i will help get you started! . . . #pt #chester #coaching
Today’s lunch brought to you by: My Own Personal Cravings 🤤 I don’t normally eat a whole sammy, but I have some catching up to do in the carb department since I didn’t eat breakfast. And your girl was H U N G R Y after cardio #unintentionalfastedcardio 🤤 Speaking of cardio: I posted the 16min HIIT workout I did in my stories along with a challenge to all of YOU to do it too. Go check it out and see if you’re up for it! I betcha you are #imeanwhynot 🤤 Here’s the 4-1-1 on the turkey: Smoked turkey Spinach Avocado Tomato Sharp cheddar Light Mayo Dijon Macros: protein 29g, carbs 39g, fat 18g, fiber 9g 🤤 Smell ya later! Xoxo
Cena contundente y merecida después de batir récords personales. 🤗 . Pavo con queso de cabra, ensalada variada con macarrones y queso fresco con muesli y fruta. 🍨 . . #IFYM #macros #ifitfityourmacros #flexibledieting #fitfam #intermittentfasting #cleaneating #paleo #healthyfood #foodporn #food #foodgasm #foodpics #foodlover #bodybuilding #fitness #postworkout #fitnessmotivation #foodie #penautbutter #cheatmeal #cheatday #yummy #yum #junkfood #nomnomnom #realfood #healthylife #mealprep #nutrition
How do I feel about deadlifting for the first time in about 3 months? - Went sumo to make it safer on my lower back and felt f'n amazing! Probably stick with that going forward, plus it's something else I can learn and add to my arsenal! (Dont judge my form yet lol) - 🎉🎊#ItsAWin 🎊🎉 #TodayWasAGoodDay
Just throw it all together: 2 packages boneless/skinless chicken thighs, one red, yellow & orange bell pepper, 1 delicata squash, 1 pint cherry tomatoes, 1/2 bunch fresh thyme, 2 tablespoons olive oil, 2 tablespoons balsamic vinegar and salt & pepper. Bake at 350° for one hour. #prepped #healthy @lyndseymniehus #dinner 🤗
Don’t let your job or life duties stand in the way of your long term goals! _ With my line of work, The number 1 daily supplement for me is Level 1 meal replacement protein. I take it to work with me EVERY DAY, and I usually have an extra container in the trunk just in case I can’t get to a solid meal. _ Here’s some simple science for you: The more muscle you build, the harder your body has to work to maintain it, which equates to using your stored fat for energy, WHEN you’re getting enough protein. _ Hence the reason why athletes with lean muscle pay an extreme amount of attention to their protein intake. _ It’s literally an essential component to staying lean year round. _ 2 scoops= 50g Protein, 10g Carbs, 5g Fat! Not to mention it’s the best tasting protein on the market! You can’t beat that in a meal! _ If you’re on a tight schedule like everyone else in the world, Level 1 meal replacement protein will make a huge difference! Shoot me a DM for my link to order Level 1 with free shipping! #StayFocused #WorkHard #BeConsistent #iam1stphorm 📸 @nene_cramutola
Dejare esto por aqui y me ire lentamente..... . . . . Hoy era el cumpleaños de mi hermana y le he preparado esta tarta🎂 . Despues de la cena ha tocao catarla y diosss😍😍 sin palabras . BRUTALLLLLL!!!!!!!!!!!!! . #fitfrenchies #alimentation #healty #oreo #prozis #instafood #protein #healthyfood #nutrition #milka #fitfood #dairymilk #chocolate #dietafit #myfitnesspal #fitboy #work #lovefood #bodytransformation #cheatday #dietaflexible #flexibledieting #iifym #strong #comersano #saludable #cheatmeal #cheatmeal #foodporn #realfood
Os dejo nueva receta! Para los amantes del 🥑 Pudding de aguacate con chocolate 2 aguacates 🥑 Leche de coco🥥 Cacao desgrasado al gusto Edulcorante (stevia si tenéis mejor) Topping en mi caso coco rallado y frutos rojos🍒 Machacar los aguacates, a continuación añadimos la leche de coco hasta que consigamos la cremosidad deseada. Ya tan sólo nos queda añadir el cacao en polvo, el edulcorante al gusto y terminar de batir 😋 PD: Me quedé sin aguacates para el postureo de la foto 🤷‍♂️ #nutricion #lanutricionprohida #somosloquecomemos  #gym #fitness #fitfam #instaphoto #fitfood #foodpic #foodie #food #diet #dietaflexible #foodporn #IIFYM #instafood #macrocounting #instafit #healthylifestyle #instafit #comidareal #realfood #flexibledieting #follow #healthyfood #protein #eatclean #train #habitossaludables #dietética #cenasana
@steelfitusa is now on the shelves here! Be sure to stop by the PT desk and get your hands on these items today before they are all gone! DON’T FORGET ABOUT THAT FREE SHAKER!
240kg hip thrust for 5, after 180, 200 and 220 for 5 as well. Coming for that Northumbria university record purely so I can say I have the strongest butt in Northumbria 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ RIP Emma’s hips 😂🌚.....
Mais uma opção de lanchinho saudável e MARAVILHOSO de bom‼️🤤 👉🏻 MEGA PROTÉICO! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Como eu já disse, tenho dificuldade em achar lanchinhos entre as refeições, nunca quero exagerar nos carbos, ou que falte proteína OU QUE EU FIQUE COM FOME 😆 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hoje é véspera de feriado no RS, eu vou ter uma janta e sei que a minha contagem de macros vai ser mais difícil de ficar dentro dos limites. Nesses casos o que eu faço é equilibrar os macros durante o dia, pra poder me passar de noite sem culpa 😋✌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Equilíbrio é TUDO! E por isso que eu AMO a Flexível ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lanchinho da tarde - sanduíche aberto: 1 fatia de pão integral 🍞; 32g de frango grelhado cortado 🍗; alface 🥗; tomate 🍅; orégano 🌿 e 1 fatia de mussarela por cima de tudo 🧀. Coloquei por 30 segundos no microondas pra derreter o queijo! 🤤 👉🏻 Você pode substituir o frango pra deixar vegano! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Contagem de macros da refeição: 127kcal ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Carboidratos: 5,6g (muito baixo!!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Proteínas: 16,3g (SUPER PROTEÍCO) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅Gorduras: 4g ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietaflexivel #dietaflexivelbrasil #iifym #diet #fit #fitness #fitgirl #fitgirls #fitnessgirl #fitnessmotivation #pauladietaflex #cabenosmacros #flexibledieting #healthy #healthyfood #healthylifestyle #healthyrecipes #healthysnacks #healthylife #diet #dieta #saudavel #saude #snack #healthysnack #vegan #vegetarian
#kingschratzreviews - 🔥LIVE EDITION🔥 - ❌PARENTAL ADVISORY❌- I reviewed Entenmann's Apple Cider Donuts in A Livestream.⛔️SOUND ON⛔️ for my take on it🤙🏾 . . Found at Walmart. .➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#onemealaday #intermittentfasting #ifitfitsyourmacros #iifym #macros #foodporn #balancednotclean #flexibledieting #devourpower #flexibledieter #forkyeah #ilovecarbs #fitfam #leangains #foodbeast #instafood #yougottaeathis #fitness #instagood #fitmeals #carbsafterdark #junkfood #foodie #foodreview #reeses #candy #donut
HALO TOP!! 🍦👨🏻‍🍳 . Give me a pint of this every night please!! At only 320 Calories per pint aswell, it’s possible! 😂 . This tub is non dairy & vegan aswell which is a bonus for those who live by those lifestyles 👍🏼 . Tuna steak, pesto pasta and peas for dinner!!! So satisfied right now...but dessert 🙌🏼 . Genuinely feeling the effects of this diet right now, so drained...however the likes of @halotopuk @breyersdelightsuk @oppobrothers all keep me sane 🌝😂 . Only a short post today, as it’s time to rest and take the weight off, enjoy your evenings people 🙌🏼 . FYI MACROS BELOW ⬇️⬇️⬇️⬇️⬇️ . 📊 Calories - 320 ▫️Protein - 12g ▫️Carbs - 68g ▫️Fat - 12g . For more follow @macro.fit
Latest obsession, @birchbenders Paleo Pancakes 😍 I tweaked it to add more protein. So 1/2 cup of pancake mix, 1/2 cup of almond milk, 1/2 scoop of protein powder. Macros: 30g carbs, 13g fat, 18g protein and 8 g of fiber! #iifym #iffymgirls #flexibledieting #cleaneating #paleo #glutenfree #bodybuilding #strengthtraining #healthyrecipes
Tropical storms? Power outages? Gail force winds? Thank god for pizza.... and chicken strippers. For real though if I ever have to organise a bachelor party I’m getting chicken strippers. Calories:1200 Fat:40 Carbs:115 Protein:88 Want to eat dominoes pizza and make it fit your macros? The links to all Dominos nutrition information and my guide on how to get the most bang for your buck macrowise is up on my website.
Hello Wednesday 😍 Homemade beef burger 🍔 bowl with halloumi. First time buying it and didn’t disappoint 😘 homemade chips 🍟 mayo and ketchup 🍅 over a bed of salad 🥗 #dinner #postworkoutmeal #postworkout #burgerbowl #kettlebells #fitfood #foodie #fooddiary #balance #balancedmeal #iifym #healthy #healthyrecipes #flexibledieting #iifymgirls #healthychoices #macros #carbs #protein #goodfats #balanceddiet #healthyfood #healthymealideas #healthyeating #fitness #fitfam #irishfitfam #girlswholift #nutrition
loaded turkey burger + sweet p fries for the WINNN — have you ever seen a more beautiful sight? 😍 . yesterday we grabbed lunch at lulu’s in downtown Palm Springs, but tbh i wasn’t a fan… and oddly enough they ended up being the ones to cater our dinner event that night 🙈 . hoping we have better luck today… but if not, i’m totally fine ordering this loaded turkey burger + sweet p fries from our hotel cuz just looook at this thing 🙌🏻 . i’ve been SO impressed with the hotel eats at the ritz — if you’re ever in Palm Springs and have the opportunity to stay here I 10/10 recommend you do ✨ . hope you all have a lovely Wednesday! 💜 . . dEATs: mary’s organic turkey, avocado, crispy onions, jalapeño-date mayo, mustard slaw, toma cheese on a brioche bun 🍔 . . . . . #turkeyburger #healthyfoodporn #atlantablogger #nourishnotpunish  #takecareofyourself  #nomorediets  #intuitiveeating #foodfreedom  #healthyish  #allfoodsfit  #eeeeeats  #flexibledieting  #buzzfeast #balanceddiet  #balancedlife  #eatingwell #iamwellandgood  #fitfoodie  #dietrescue #feedfeed  #healthynothungry  #fitfood  #fitnessjourney  #makesmewhole #eatwellbewell  #fuelyourbody  #eatrealfood #progressnotperfection  #tiuloveyourbody
💥RECIPE💥 Oat pancakes for the perfect sweet breakfast, brunch, lunch, snack, dinner, any damn meal you like really 💁🏼‍♀️ Coz who can say no to pancakes really?? 🤷🏼‍♀️ Recipe: 30g oats 45g @usnuk Blue Lab Whey protein (chocolate caramel flavour) 100g egg whites 1/2 tsp baking powder 1/2 tsp cinnamon SF sweetener drops — Whiz up all your ingredients, heat up a pan with some @frylighthq and fry away!! Toppings are fat free Greek yogurt, strawberries and @sweetfreedomuk liquid chocolate 🤤 — #foodporn #recipe
#tbt to this morning - in that half natty light. 📸 taken post #workout with no food/flat 🔪🤖👽 #flexibledieting #naturalbodybuilding
#humpday thoughts. I absolutely used to engage in casual sex as a habit, a compulsion, as an escape from boredom, etc. Some days I very much miss casual sex and am not preaching it be avoided entirely, but I crave conscious connection currently. It has been a lonely mating season for bird person. Are you having the sex you want? Are you engaging in healthy sexual behaviors? This is a sensitive topic. Do not be ashamed or afraid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ "Using powerlifting, philosophy, and philanthropy as a platform to discourse on modern masculinity and its impacts in our world. Creating community." ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #heavyweightslightfeels #insearchoflightfeels #yinyang #thenewalphamale #meatheadhippy #greekviking #aestheticsareforthegods #whoisjohngalt #moralcapitalism #philanthropy #jackedbuddha #classicphysique #powerbuilding #powerlifting #philosophy #beard #beardsofinstagram #iifym #flexibledieting #integratedrehabmodel #manssearchformeaning #dndl #donutsanddeadlifts #bearsofinstagram #mobility #metamotivation
🍍🍇Press----->🔴 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖💪🔝Awesome 🏆😃 . 😋Follow ➡️@the2weekfatlossdiet 😍 Tag a friend and comment to motivate them 🏆😃 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖ .. ✅Want a Program to Lose Weight? Learn How to Lose 8-16 pounds of Weight! Get more information The link is in Bio. ✔️ We Guide You 👉 . 👉 @the2weekfatlossdiet 👉 @the2weekfatlossdiet 👉 @the2weekfatlossdiet . Because we want the best for you❤️!! 🔝 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖ #newme #weightlossmotivation #weightlosstransformation #fitmum #weighttraining #bodybeautiful #fitwomen #strongwomen #fitnessmotivation #lowcarb #mulheresquetreinam #girlgains #transformyourbody #fitdutchies #motivation #weightlosssuccess #cardioday #plantpower #doitanyway #fitgoals #healthynotskinny #followme #reversedieting #flexibledieting #wotkout #weightloss #fitfamuk
__________________________________________ . This reminds me of a client, Greg. Tall, strong but weak core muscles, poor posture and balance. He worked in construction, hard working. He had posture problems which caused shoulder and low back problems. Every workout I would remind him to bring his shoulders up and correct his posture. We worked on building strength his strength. Habits are hard to break and building posture takes time. He would get so frustrated and would tell me, " you need to invent something to make me stand straight. @upright.trainer . . . . . . Making a commitment can be tough if you have a fear of committing. Start with 90 days. #posturebuildingexercises . . Set up a consultation. . . #muscles #burnfat #changemymetabolism . . . #HealthCoach #PersonalTrainer #fitness #onlineTraining #Macros #classitupgirl #classitupstrong #kathydolanfitness #Virtualpersonaltrainingstudio #flexibledieting #getstrong #weightloss #healthyweightloss #MammothCarlsbadFitness #onlineTrainer #ClassitupFitnessVirtualtrainingstudio   #cardiohardio   #Protein #fitmom #weightloss #bodybuilding #strongereveryday #sweat #motivation #entrepreneur #supportwomeninbusiness #SanDiegoTrainers
• 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!
Upon my return from Ibiza, it’s now also Deload Week.. so here’s an old video of my with *attempting* to look like I lift moderately heavy stuff☝🏻 . 🔹 You’ve all seen me complain roughly 362929 times when it comes to Deload Week. It’s Soul-Destroying, but I understand it’s importance. Plus after doing 35,000+ Steps every day in Ibiza with minimal sleep, I’m pretty sure my body need a recharge🤣 . 🔹 Anyway, Deload Week is also an opportunity to reflect on the Good and the Bad stuff from this first Gaining Phase blocks. If you’re in the game for making some SERIOUS improvements to your Physique, you need to be asking yourself these questions at the end of a block👇 . 💭 Which exercises did I progress the most in? 💭 Which exercises didn’t I progress, and need to be changed? 💭 Could I better execute certain exercises? 💭 Was I as on point with my Nutrition as I need to be? 💭 Did I prioritise Sleep and Recovery enough? 💭 Did I manage my stress well? 💭 Do I have the right balance of Physique Work and Social Life, or do I need to change that? 💭 Can my Training Environment be improved? (Training Partner, Music, Gym Choice etc) . 🔹 This week I’ll sit down and ask myself each of those questions, and walk away with action steps to take into the next Training Block. If you’re wanting to relentless improve your results, whether it’s Fat Loss or Muscle Gain.. . 👨🏻‍🏫 I suggest you ask yourself these questions regularly too☝🏻 (and be honest too)
#coach #trainingtips Evening guys, a couple of leg shots tonight to show what we got going on! Poor leg development (in the same way that it can be with back musculature) can often be the crux in natural bodybuilding! I have always seen myself as an upper body dominant bodybuilder but this year I am positive that I have managed to hold on to some extra tissue on my wheels. I would like to believe that two factors have assisted in this outcome: A slow steady prep with proper downtime i.e my all inclusive holidays that I properly indulged in this year! Secondly the maintenance of my squatting strength and frequency of hitting this lift. It's looking like I'll be up there as a Heavyweight yet again. I just can't see me dropping 3-4 kgs through depletion to be a Middleweight so I look forward to gracing the stage with my pal @trainwithmitchell for the second time! #teamleanphysiques #training #fitness #fitfam #instafit #instafame #cardio #health #bodybuilding #gymlife #gymmotivation #followforfollow #tagforlikes #armday #biceps #london #selfie #gainz #natty #eatclean #flexibledieting #keto #lchf #foodisfuel #pt #personaltraining #naturalbodybuilding
From one Alex to another. Follow @themacrobarista for the best macro friendly re-creations of your favorite @starbucks drinks! - Repost @themacrobarista with @get_repost ・・・ - Snickerdoodle Cold Brew ~~~~~Approximate Macros~~~~~ Protein: .5g/ Carbs:12g Fat 4.5g SUGAR: 11g Fiber: 0g Caffeine: 200mg ‼️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 -Michael Scott • TGIM! 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☕️
Training is going extremely well at the moment and my nutrition plays a massive part in this. I try not be over the top when it comes to my nutrition and what I eat because I feel that if I do then my relationship with food turns negative. I concentrate on having a sustainable long-term plan in place when it comes to food. When I over restrict myself my cravings start going through the roof, so I make sure that put foods in that I enjoy into my diet, whether that be something sweet as I have the biggest sweet tooth or something as simple as a couple of biscuits. I make sure that non of these have a negative impact on my goals. If anything it helps me to be more consistent with my nutrition. It’s all about balance and what satisfies your needs but also allows you to achieve your goals. 🍪🍫🥗🍎
Love is... 🍦 what a way to end a hump day 💫
How many carbs do you eat a day? ➖ 🔥 Go watch yesterday’s epic 24hr CEREAL CHALLENGE (link in bio) as today’s post is going to address just how much fat I could have actually gained from the insane amount of cereal that I consumed ➖ So, there are 5 factors influencing fat gain from overfeeding 1) Maintenance calories, people with lower maintenances will obviously end up in a bigger surplus & gain more, 2) Body fat, lean individuals have less adipocytes & thus less capacity to store triglycerides vs obese who can have 4x more 3) Lvl. of glycogen depletion, the more depleted, the more carbs will go to glycogen thus less fat gain 4) Macro composition, carbs are less likely than fats 10% vs 50% of excess calories shown by Horton et al (1995) 5) Increasing NEAT, some can increase NEAT x10 from acute overfeeding (Lavine et al 1999), some can decrease it ➖ So, in my example (close to 7000kcal), I need to firstly account for my maintenance (3500kcal) meaning my total SURPLUS was 3500kcal. After that, I need to account for the TEF, so taking a rough avg. of 10%, 350kcals of the 3500kcal would be burned through digestion. So I was still in a 3050kcal surplus. Then, NEAT, personally I respond well to overfeeding (as seen at the recap of the vid) so ill roughly assume an increase of ~200kcal burn per every excess 1000kcal based on Lavine’s estimations (610kcal). Now my surplus is 2440kcal. Now, composition of food, not all will be stored as fat because of carbs & protein so we can roughly estimate that I at 80% carbs meaning 20% of that 2440kcal (488kcal) will be available for PURE fat storage which = a FINAL storage of 54g or 0.12lb of fat in one day (of course some excess carbs may have been stored but likely not many ➖ Conclusions: If you binge, just get back on track the next day as in the grand scheme of things, 1 day of overfeeding, especially if active, lean & overfeeding carbs, isn’t a problem, it is if you do it every day but hopefully it was a once off. Furthermore, you are naturally going to eat less anyway over the coming days from being so full so any amount of fat gained will be short lasted, not permanent & easily counteracted so don’t panic
“La fuerza no viene de una capacidad física. Viene de una voluntad indomable.” 🏋🏼‍♀️🧘🏼‍♀️💪🏻 ▪️▫️▪️ Mahatma Gandhi🔸
My #IFAST means no cheat days. I enjoy smashing Wings and Beers every week while supporting leanness. 💯 The skeptic and haterz will say I’m boasting. But the truth is I put in the work ethic, back my sht up and share to my world the beauty of my fitness lifestyle and what’s possible if we break our limits and kick your conditioned mind’s ass. #WingsBeersEveryWeek #FitnessAssassin
Eat a rainbow 🌈 ! And you can’t go wrong. The more color on your plate, the more nutritional value. Variety and balance are key 🔑 . This plate is loaded with veggies 🍅 🥒, healthy fats 🥑 and protein 🍳 with a small amount of carbohydrate. . I was talking to one of my clients last night about how amazing it is that zucchini EVERYTHING and cauliflower EVERYTHING are replacing carbohydrates 🍝 🥖 in so many meals! . Finally we are more aware and headed in a better direction 🆙↗️to reduce the obesity epidemic! . For over 50 years the American people were tricked into believing FAT FREE was the way to eat. Obesity rates soared! The # of people with Diabetes, cancer, heat disease, arthritis, fibromyalgia, dementia... (just to name a few) skyrocketed. . #truth is carbs and sugar are the bad guys 👿 that trigger inflammation leading to all types of inflammatory conditions, chronic illness, and disease. . The healthiest diet is loaded with colorful 🌈 vegetables, healthy fats and protein 🔑. . I had to repost this beautiful meal @choosing_balance 🙌🏼❤️. It almost looks too perfect to eat! #mnommnom #healthyfoodpornshare #healthyfoodporn
• мєяcσℓєdι' • 🍫♥️ ☀️ ℬUᎾℕᎶᎥᎾᏒℕᎾ ☀️ Iniziamo questa giornata con una golosissima cascata di cioccolato 🍫 Spolveriamo con cocco 🥥 e gocce di cioccolato bianco 🤤 Se poi troviamo anche un morbidissimo interno con della banana a pezzetti 🍌 beh, penso sia il massimo 😍 ♦️ℳUᎶ ℂᎯᏦᎬ ℳᎯℕᎥᎯ♦️ 🅱🆄🅾🅽🅰 🅲🅾🅻🅰🆉🅸🅾🅽🅴 ☕️🥞 *ScorrereLeFoto🔛🤩* ______________________________________________________ #wednesday #pancake #instafood #ingredienti #macros #healthyfood #mugcake #carbcycling #nflikefoodtogether #healthybreakfast #iifym #bakery #reversediet #foodporn #senzazucchero #ricette #eatclean #yummy #flexibledieting #fitfamily #iifymitalia #colazionesana #alimentazione #fitbakeryit #ricetteveloci #_dolcivisioni_ #peanutbutter #fitchef #organicfoods #healthystylefamily
Scottie is 51% baked, and it’s kinda nice to look pregnant finally and not have everyone assume I just went so deep into an “off season” that I may never surface again. 😜🤣 #itsababynotjustpizza 🍕🍕 #pregnancy #transformation . . . #owned 💍 #pilotwifelife • • • • • #korean #pilotlife #aviation #momlife #motherhood #mommyblogger #momsofinstagram #fitmom #fertility #mommydiaries #momswholift #flexibledieting #fitbit #virgo #bodybuilding #ifbb #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #womenempowerment
Flexible dieting really is what it says on the tin...Flexible ⬇️⬇️⬇️ The idea is that you can manipulate your calorie intake across the week to suit your lifestyle and enjoy the foods you want to 🍫🍦🍕🍔 ⬇️⬇️⬇️ Take your daily calorie allowance and ✖it by 7. Now you have your weekly allowance 📊 ⬇️⬇️⬇️ Your aim is to meet your weekly calorie allowance. That's where the strategy allows you to be flexible. If you know you're going out for food and drinks with friends at the weekend, the likelihood is that those days are going to be more expensive in terms of calories. Therefore we need to have cheaper days elsewhere. ⬇️⬇️⬇️ Forward planning: what would you do if you were going to buy a new car? 🚗 You'd save up some money over the time leading up to the day you decide buy 💷💷💷 (for you smart arses out there, no, you can't take credit 😂) Now you're able to afford the car without going into debt. It's the same with calories. If you know you're going to have an indulgent weekend, hold some calories back at the start of the week so that you have more to spend when you want to. ⬇️⬇️⬇️ With that said, it doesn't mean you can just go hell for leather all weekend because you've got some extra calories in your piggy bank 🐖🏦 If you're having a couple of bigger meals on a given day, skipping breakfast or snacks can help save calories, so you can worry less when you're out! 🍽🕺🍻💃 Let's face it, no one likes to be the picky one in the group! ⬇️⬇️⬇️ Comment your thoughts and questions below 😁 • • • • • #infographic #fitnesstips #nutritioncoach #lifestylecoach #fitnesscoach #fitfluential #dietplan #diettips #nutritiontips #foodblog #foodblogger #fitnessblogger #fitnessblog #fitnessadvice #fatlosshelp #weightlossmotivation #weightlossprogress #weightmanagement #fatlosstips #fatlossjourney #fooddiary #foodplan #fitspo #fitspiration #fitstagram #getfit #flexibledieting #iifym #dieting #healthydiet
Reverse grip press is great for targeting your front delts.
Keeping it original with this basic exercise ✔️
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