My two favorite things in life : Amanda and Doughnuts 🍩
BRB... *runs to store to get Nutella for 🥞immediately* 🛒🛒🛒
——————————————————————Thanks for the 💡, @mirandaserich
Trying to build these baby delts 💪🏼👶🏼
Short shorts + squats = leg gains.
Happy Monday everyone 🙌🏻
I love a good salad plate! 😁
Here I’ve got:
A mix of salad
A fried egg
Red lentil pasta (from Tesco)
A mix of broad beans, edamame beans & peas 😁
I just love putting things together like this! The more colour the better. 😁💚🧡💛❤️
#salad #lunch #tastetherainbow
The bumper plates here are subpar but there are cute lil plants in the locker rooms so I’m gonna say it evens out.
really excited to get a good lift session in today, i've had so much on my mind the past 2/3 days and i hate it. sometimes i can't even control it and i just have all these negative thoughts floating around in my head. the gym is really the only place for me to clear my mind of it all and it helps me so much. these thoughts are really taking a toll on how i feel about myself too, which sucks! and how i feel like i look. i've been realllly trying hard to forget about it all and not focus on it and sometimes its hard to. hopefully after the gym i feel better though, thats what i'm praying for🤞🤞
•I have a day dedicated to just shoulders in my current split and lemme tell ya, I’m loving it. I get to hit Em twice a week, and I go HARD because delts are stubborn af to get growing.
•Here was my shoulder workout that had me sore for my entire vacation😂
1️⃣Bent over kettlebell upright rows 4x12 (thanks @little_miss_fit
for showing me these to hit the rear delts more)
2️⃣Alternating overhead press 4x8 (one in front of your head and behind is one rep, second shout out to my dad for being an A1 videographer and workout buddy)
3️⃣Underhand frontal raise 4x12 (superset with 3)
4️⃣ Arnold press 4x12 (superset with 4) (third shoutout to my dad always hyping me tf up)
5️⃣BURNOUT: raise complex 4x8 (frontal, lateral, and angel raise is ALL ONE REP)
•I’m crying for your delts already because I’ve felt the pain. What is your favorite body part to train?? Let me know below!!⬇️⬇️
Leggings are @gymice
top is @gymshark
💌Online coaching application in bio- programs focus on weight lifting, macro tracking, and mentality building💌
3 Reasons to Drink Coffee @musclemonsters
1.You’ll Get Shit Done
A study presented at the meeting of the Radiological Society of North America determined that caffeine promoted increased activity in the areas of the brain involved in planning, attention, and concentration. A benefit we could all use – especially this day in age where we’re surrounded by tweets, texts, sexts, and snaps.
2. Improves Performance
There are plenty of supplements out there that claim to increase strength, improve muscle endurance, or enhance anaerobic capabilities. Hell, some even claim to do them all. There is, however, one problem: no supporting evidence. Caffeine, on the other hand, has been proven to increase strength. Not only that, but other research concluded that caffeine is useful for competitive or recreational athletes who lift weights; due to the increases in strength, muscle endurance, and anaerobic performance.
3. Aids in Fat Loss
There is one way to get lean and one way only – staying in a negative energy balance. If we can manage to burn more calories than we consume, we’ll burn body fat, period.
Our body burns calories in a few different ways: 1. Basal Metabolic Rate, 2. The Thermic Effect of Food, 3. The Thermic Effect of Activity, 4. Non Exercise Activity Thermogenesis.
These 4 things determine your TDEE (total daily energy expenditure). If we can manage to consume less energy than we expend, we lose weight. Want to make this a bit easier? Drink some coffee! Caffeine has been shown to increase energy expenditure, making it a bit easier for you to achieve a calorie deficit.
#coffeetime #coffee #coffeeporn #buildmuscles #buildmuscle #coffeelovers #bodybuildingnation #iifym #flexiblediet #flexibledieting #flexibledieter #foodporn #workouttime #workoutdone #workoutday #workouthard #energyboost #energybooster #fit #fitness #fitnessguru #fitspo #fitjourney #fitfoodie #powerlifting #powerbuilding #healthier #healthyeats #caffeinedaily #caffeine
GAGNE LE NOUVEAU MAILLOT DE L’ÉQUIPE DE FRANCE 2 ÉTOILES ⭐️⭐️ 🇫🇷🇫🇷
Tout ce que tu as à faire :
-🇫🇷 Suivre @maillotfrance.off
et TOUS ces ABONNEMENTS ! -🇫🇷Identifier 3 amis En commentaires et Écrire « FAIT »
⠀ ⠀ ⠀ ⠀
Nous vous contacterons la semaine prochaine si vous avez gagné (+ de 100 a remporter)🇫🇷⭐️
. . .
In the absence of my weekly progress pic (was in too much of a rush this morning) I thought I’d share my annual progress pic. There is a year between these two photos, so @myfitnesspal
has just informed me, a year, 365 days!! Slightly shocked at my “before” picture. As taking it I didn’t think I had much to lose! But boy am I proud of the progress I’ve made in a year!
. . .
I did manage to weigh myself this morning and I’m 66.9kg!!! Back down to my previous goal weight and my sustainable weight achieved prior to my month of traveling and eating, drinking, eating some more! I’ve achieved this on week 3 of the #4weekbodyblitz
so excited what I can do in the final week and final push!
When going towards something new we might need to stop, and rest, and laugh in the way... just to keep our spirits high and our energy strong ✨ keep it light, life is to weird and complicated to take anything so seriously. Be patient. Be persistent. But always, always keep it light. ———
En camino a la cima es valido y a veces hasta necesario tomarte un descanso. Respirar. Reir. Reevaluar la ruta. Así mantenemos con animo el espíritu y nuestra energía fuerte. Pero lo mas necesario es mantenernos livianos, y no tomarnos la vida y ls cosas tan enserio. Ser pacientes, si. Ser persistentes, también. Pero con espíritu liviano, todo cambia y todo sigue, no hay necesidad de aferrarnos. Así que mantengamos livianos ⭐️
Last day in Japan before I hop on the plane and travel back in time to Texas! Glad to have been able to spend it with these two cats!
When it’s week 3 of my first of many 3 week waves with the #conjugatemethod
you have change it up a little bit. Today goal was to blast the posterior chain and build that up. •
Main movement was normal stance GPPD MORNINGS with no added resistance. Instead building to heavy 1 rep max, I built up to a heavy 5 rep max of 145# •
To key this movement is keep the back as flat as possible and then start the movements with hips going back first. Keeping those knees soft and then squeeze everything tightly to straighten yourself up. This a great movement to build explosive power and strength into the hip and builds up the spinal erectors. •
If you have any questions about the movement or how to add this to your routine. Feel free to reach out! •
#iam1stphorm #legionofboom #powerlifting
Grab this 32oz package of Hannah #vegan #chickpea
patties with spinach and sweet potatoes at Costco!
Since I’ve pretty much reached my fat loss goals at this point, it’s time to buckle down and focus more on gaining some muscle mass. I’ve already started my #reversediet
(about 3 weeks in now) but my workouts were still geared towards fat loss. After seeing amazing results with @jimstoppani
, I decided to try #ShortcutToSize
. Starting this 12 week program today, and ready to see where it takes me. 💪#letthegainsbegin
Krispy Kreme will be celebrating their 81st birthday with the release of the new Glazed Confetti Doughnut! This doughnut features a vanilla birthday-cake inspired dough mixed with confetti sprinkles, original glaze, and topped with colorful sprinkles. Available for one week only July 27th through August 2nd. While supplies last! 😋💗🍩
Dedicating my first post to snacks. Cos who doesn’t love snacks?! 🤷🏼♀️ Had the Carb Killa as a snack while I waited for the ice cream to soften🙄
First time trying Halo Top and I found it really creamy, full of flavour, with loads of cakey chunks. #halotop #carbkilla #snack #iifym #postworkout
Anyone else on a first name basis with Sonic? 💁♀️ Anyways- I LOVE Sonic drinks (Coke Zero, Sprite Zero, unsweet iced tea, even their water 💦 + all the diet flavored syrups) it’s the ICE #amiright
📲 you can use the app to get 1/2 off every time! The more you know 🌈
There's been a common theme lately in client check-ins as we are in the depths of summer camping, patio season, and weekends at the lake.
Too many of us have the "all or nothing" mentality.
What is that, you ask?
It's the: "Oh I went overboard at lunch, so my whole day is ruined", or "I ate SO many chips that I didn't bother counting the rest of the day".
Uh bro...if you get a flat tire do ya wreck the other three?
The answer is no. You don't because that's not only very expensive, but also completely ridiculous. Same thing applies for your nutrition!
One bad meal doesn't erase all progress...just like one "good" meal doesn't automatically result in crazy progress! It's about consistency overtime.
How do you remain consistent overtime? FLEXIBILITY!
Here are some tips on how to achieve flexibility:
1. Don't beat yourself up if you go overboard! Your next meal can be altered and if all is lost, tomorrow is a new day.
2. Socializing with friends and family is the best. Don't let food control your time together - focus on the company around you.
3. Remind yourself that sacrificing 95% of your life to weigh 5% less and striving for perfection gives you zero chance to achieve happiness and feel fulfilled in life!
4. Meal prep your heart out, bring extra snacks and workout early in the AM before you talk yourself out of a workout (if you struggle getting to the gym).
5. Life happens. Schedules change. Go with the flow!
6. Recognize your non-negotiables. Date night with your hubby every Friday? Ice cream on super hot days? Chipits in your oatmeal? Enjoy treats in moderation!
Quick reminder: life is a limited time offer. ENJOY IT.
. #teamstazfitness #stazfitness #mealprep #yegfooddiary #yegfood #yegblogger #yegfoodbloggers #groceryshopping #easyrecipesformoms #macrotracking #macrocounting #nutritioncoach #nutritioncoaching #iifym #iifymdiet #iifymrecipes #yegbossbabes #yegbiz #yeghustle #yeg
Cocomero: un mare di dolcezza! 97% del suo peso è composto di sola ACQUA! Quindi mangiarlo a fine di un pasto abbondante (tipo quello della domenica) potrebbe rallentare la digestione… Voi lo digerite bene il cocomero?
Shoutout to my bae @kaylynmirandaa
for teaching me everything I know about counting macros and giving me the knowledge to make my body look the way I want it to. While at this present moment I’m not where I want to be, I’m close enough to it that I could get used to wearing crop tops....if @curves.queen
ever decides to make others 🤙🏼😍
🍓REVIEW: Barebells Strawberry White Chocolate protein bar 🍓
The new limited edition bar from Barebells is 197kcal and 20g protein, sugar free. The first thing I noticed when I opened the package was the lovely smell that hit me, a lovely sweet smell, almost like strawberry chewing gum. The texture is soft and nice, a bit chewy. The white chocolate coating has a nice crunch but a bit more crunchiness inside the bar would have been nice. Flavor is nice and sweet, like strawberry candy but nothing special. Overall rating 8/10.
Squats: 405x10 | Training the past month has been extremely boring and uneventful, but necessary; some big technical changes being made. Feels good to not be doing tempo reps. BW: approaching 170 #11weeksout
Wishing you all the best during peak week and for your show, @jhorijurgenson
! Glad we can be a part of it 🙌 #repost @jhorijurgenson
Nothing like starting peak week off right with some protein waffles! @pamcakespancakes
are so delicious and the macros are better than anything we’ve tried 😍🤤
When it’s monday and you’re not in spain anymore; but it’s fine because @_fitink
has released their new line! So go check it out ASAP (they’ll sell out fast af) 🤘🏽 HAPPY MONDAY KICK SOME ASS
« It’s not who you are that holds you back. It’s who YOU think you are NOT“ 🦋.
So don’t let anybody tell you how to live your life AND believe in YOURSELF! I use that technique all the time with my clients when training ⤵️. :
When the mind wants to give up, repeat in your head : “ I can and I will” or “I can do it and I am crushing it 👊🏻”. Don’t let false believe hold you back 🙅🏻♀️. :
YOU GOT THIS BOO 😘.
#Monday #motivation #quote #beyourownmotivation #lgsummerfitcation #lgsisters #photoshoot #morning
⏲️5 min Breakfast ⏲️
Breakfast doesn't always have to be big or time consuming! This probably actually took less than 5 Minutes to make🤗
. 🌾Rolled oats, strawbs🍓, shredded coconut🥥, and a tad of honey 🍯!
☕Coffee with a splash of sugar free vanilla syrup😋
As always swipe left for MACROS 👈👈👈
Happy Monday everyone!! Still on my week off from the gym and damn it feels good my body needed this so bad lmao and yes I'm still alive and still functioning I know I was surprised too 😋
Today's dope ass oatz: maple cinnamon vanilla proats made with fresh almond milk topped with Godiva dark chocolate and bleubs yummm
SWIPE for melty #oatporn
“Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending” 🙏 @thegentsjournal
“They told me everybody's 15 minutes in a different timezone
And since I have it at the moment, you the one I wanna shine my light on✨✨”
Monday vibes going up! 🚀🚀 set your intention and focus forward.. LETS GET IT✨
#LEA_vels #MondayMotivation #MetroflexMonday
Introducing our Man Crush Monday and most recent brand ambassador addition - the CrossFit Park Ave’s resident Russian, Mark @mzavorin...
also answers to Markus and Marky Mark. 😍🌮⏱
A balanced diet is CHOCOLATE in both hands 🤓🍫 try out our delicious healthy & gluten free Protein Brownies 💪🏾🍫!
كب كيك الدبل شوكلت الصحي 🍫
Chocolate lovers healthy cupcakes
You don’t have to eat less, you just have to eat right 😍🍀 !