Day 305 Lunch in London - Gluten free pizza 🍕.. Always choose a restaurant where the chef is also Coeliac and you are guaranteed delicious food. My first gluten free pizza that wasn’t half the size of everyone else’s. A few more hours left in London then back up north.
Thanksgiving is just a week away! While this is a time of year most of us love, it’s also the most detrimental time of year for our goals. Many let the upcoming holidays overwhelm them. They adopt a “why try” mentality telling themselves they’ll just get back on track after the first of the year. This month and a half long vacation from your goals every year is detrimental to your long term progress. Should you enjoy the holidays? Absolutely! But should you be using the season as an excuse to go awol? Nope. Why undo all the hard work that you’ve done so far this year? Instead of starting the new year heavier than you are now, what if you started 2019 where you currently are? Set yourself up for success in 2019 rather than starting the year off by playing catch up. Follow these tips to stay on track these holiday season:
-Load up on lean proteins and veggies first! Fill the majority of your plate with healthy proteins and veggies.
-Stick to one plate… no seconds! Use what you’ve learned from your weighing and measuring, to try and keep portions the same! Focus on what you SHOULD eat, rather than what you shouldn’t.
-Use alternative ways to measure. While it’s probably best to not log on Thanksgiving, that is not a free for all as far as portions. Use your hand to keep portions in check. Your palm is a good sized serving of protein. A closed fist is similar to a cup and a good reference for starches. And your thumb is a good indicator of a fat serving, and sauces as well.
-Plan ahead. If you don’t know what will be served at your get togethers, just ask! Odds are you will be over in Carbs and Fat. So try to start your day out with lean proteins and limit carb and fat intake leading up to your the main meal!
-It’s OK to pass! Limit holiday get togethers to no more than once a week (see alcohol rules from earlier post). And if you find yourself in possession of a few too many holiday treats, share the holiday spirit and re-gift some, or bring them to your next get together!
# -Forgive yourself! The worst thing you can do is let one “bad” meal turn into 2 or 3! So get up the next day and get right back on track!
Genetic body types are absolute nonsense. You don’t require a training or nutrition plan based on whether you’re an ectomorph or an endomorph 🤦🏻♂️
The principles of fat loss & muscle gain don’t change according to your body type. “Ohh but I’m tall & skinny, I must be an ectomorph!” So? You still have to consume more calories & resistance train if you want to build muscle? Irrelevant.
Not to mention that many individuals are not at a high enough level of training or diet to even know what their genetic body type is 🤷🏻♂️
Variables such as exercise selection, rep ranges & calories are all goal specific, not body type specific. So please don’t fall into the trap of giving two shits about your body type.
There’s a lot of confusing information out there and this is something that I just don’t see being important for your journey. Not yet at least.
#bodytype #fatlossjourney #weightlosstips #weightlosscoach #mrsport #onlinecoach #nutrition #psuedoscience #macros #caloriedeficit #healthylifestyle #healthyeating #buildmuscle #fatlosstips #mesomorph #ectomorph #endomorph
Bringing healthy meals right to your front door on 12/2/18! New website ordering options will be posted on my website thanksgiving eve 🔪🙌🏻 #staytuned
Fierce windy😳 just a handy 5k🏃♂️ if your excuse for not exercising is you can't find the time⌚it could potentially be a bad diet? Bad Diet=Low Energy=No Motivation! Tip👉get yourself a diary, journal or whatever and write down some short/long term goals whether it be food or exercise🎯 #runlikeyoustolesomething
Get a partner who awkwardly loves you through thick and thicc. 🥰
Whether it’s work, school, the weekend or something like traveling, controlling hunger can be tough at times ▪️
Fix some of your daily habits and incorporate some of these items to help alleviate your hunger ▪️
All CrossFit & Fundamentals Classes will he CANCELLED on Saturday (11/17) for the CrossFit Buffalo competition!
Make sure to come out and support your fellow CrossFit Athletes and Coaches as they compete!
Performance Classes/Team Training will be running as normally scheduled.
I’m honor of #npcnationals
this weekend here is a little stage #TBT
to my 1st national show ♥️. I can’t wait to be on that stage again, wheels are turning and the plotting has begun 😈but for now I am just going to sit back and watch all my @teamprophysique
girls work it this weekend in Miami 🏆. Good luck girls and leave all that sass on that stage and show em how it’s done!
My mom cropped me out of this and made it her FB profile picture. Where’s the loyalty?
Last night we had pizza 😱... with @traderjoes
butternut squash pizza crust 👌🏻 it was super easy to make and we topped with some tomato sauce sautéed spinach and red onion, sautéed asado chicken, and low fat mozzarella to make for a very loaded pizza that fit macros and had mostly clean ingredients... the cheese probably isn’t the greatest but who wants pizza with out some cheese 🤷♀️ life is about balance you can still eat pizza and load it with your favorite clean ingredients everything is a give and take. Want to know know more about my feelings on life balance? Check out yesterdays post!
P U M P K I N CHEESECAKE🤤
We all want to enjoy great foods over Thanksgiving but don’t want to set ourselves back in our journey.
Here’s a delicious rendition of cheesecake that will leave you feeling like you get ALL THE THINGS.
Find the simple recipe below and if you swipe left ➡️you can see the macros broken down from MFP.
Macro-Friendly Pumpkin Cheesecake
1/4 cup Ricotta
1/2 cup Pumpkin Puree
1 drop stevia
1-2 drops vanilla extract
1 sprinkle of cinnamon
1 graham cracker
Measure the ricotta into your serving dish. Measure 1/2 the pumpkin. Add the drops of stevia and vanilla. Stir with a spoon. top with the other 1/2 of the pumpkin. Sprinkle with cinnamon and graham cracker crumbles. Use some of the graham cracker squares to dip.
*This ricotta is the creamiest I have found available at Fred Meyer. It is very smooth and tastes very similar to cream cheese. You can sub a lower fat ricotta if you are wanting to lower the fat in the recipe. You could cut the pumpkin in half and eliminate the graham cracker if you need to cut back a little on carbs. You can also use honey or date syrup to sweeten if you prefer.
Need more macro friendly recipe ideas? Visit our website (link in bio)
@takeaimnutrition #macros #nutrition #nutritioncoach
shoulders and abs 💪🏼
-rear delt row
-kneeling shoulder press
-hands to feet ball pass
happy thursday! my older kids decided to have a party at 3 AM last night and i feel like a zombie today. today’s workout should be interesting. what are your fave energy boosters?
Do you want to make your favorite recipes in MyFitnessPal? Do you feel too afraid to try because you might “mess up” your macros? Have you felt frustrated and confused? Have you found that making (accurate) recipes in MyFitnessPal was too intimidating? Well, we heard you... and we’ve got you covered. •
Check out our step-by-step blog post on making a recipe. After a few times through, you’ll feel like a pro! 🔗 in bio...
📝 post questions in comments... if you’re shy, 📨 Send your questions via DM we reply to 💯 percent of DMs. 🏷 tag a friend who wants to make recipes and is afraid to try!
#recipes #myfitnesspal #nutrition #weightloss #macros
Here is your reminder today to be your most authentic you.
To not allow the way you may think others view you, to stop you from being you.
To not allow the hardships to stop you from reaching your goals.
To not give up on yourself.
For when things get tough, to keep pushing because there IS a purpose to everything.
To be present in every moment and appreciate the people around you.
Be weird. Be different. Be driven.
Just be YOU.
Starting out on a new fitness 🏋🏻♀️🏃🏻♀️ journey you may feel totally overwhelmed 😰. You know your goal 👖👙💪🏻 so you can figure out what you need to do ✅ to get you there, but what happens once you get there 🤔?
Well here's the thing 👉🏻 what happens when you get there is nothing 🙅🏻♀️ should really change that dramatically except a few tweaks to your nutrition 🍽 and a refocus of training goals 🏋🏻♀️ and everything else like consistency 🗓🗓🗓 and adherence to your new healthier lifestyle habits etc is a continuum ➡️➡️➡️.....
You don't suddenly get the green light 🚦to abandon the skills that got you to your goal success and head back to being a couch 🛋 potato living off junk 🍔🍟🥤🍰. If you've gone about your fitness and fat loss journey 👖👙💪🏻 in the right way then things should be pretty well ingrained 💆🏻♀️ in your life. If they aren't well it's time to start 😉.
This is why I am a heavy promoter 👏🏻👏🏻 of doing things with a balanced ⚖️ approach so you learn 👩🏻🎓 life long skills which are just things you do. Kinda like brushing your teeth 😬 every day. There is absolutely no way in hell 🔥 that I would have been able to stay so consistent 🗓🗓 with things if I had continued with my once extreme approach to eating 🍽 and training 🏋🏻♀️.
Both my physical 👖👙💪🏻 and mental 💆🏻♀️ health are really important, so how I live my life needs to help positively impact 💥 them both which all these things do. This here is basically my 🙋🏻♀️ lifestyle and I can’t see it changing any time soon. I like how it makes me feel 🤩 and fits with my life. There of course times when things run a little differently 🤪 but I will always end up back here 🎯 simply living my life.
I want to continue through life in good health 🌟 and be the most awesome older version of myself 👵🏻 I can. This approach means I’m doing something 😴🍽 🏋🏻♀️💦🧘🏻♀️ to help ensure that every single day. In conclusion you have to find what works for you ☺️. If something other than balanced is your thing then amazing 👏🏻! So long as you can see how it’s going to going to work for you way into the future 🔭 then carry on 👍🏻. -
Continued in comments below👇
Do you ever feel that your personality is suppressed around certain people? Or that maybe they put you down? Sounds weird but who are you when you’re your happiest? •
Think about it. Who are you when you’re your happiest?
Think about 3 people you hang with!! How are you around them? Now think about how you are with your siblings, family, boyfriend/girlfriend!!
Are you different around different people?
Are you goofy, maybe say things that were a little too blond (🙋🏼♀️), crack jokes, around the fam/boyfriend but maybe don’t show this side of yourself to certain friends?
I had my best friends in high school then got to college, but my personality took a hike for a few years in college!! •
I didn’t feel comfortable being myself because certain groups of people put me down, made me feel not as good as them, etc! But then I realized something (also realized this big time when I met my boyfriend because the personality came back in full force when I met him 😂❤️)
WHY AM I HANGING OUT WITH THEM? Who actually cares what they think. And you know what I did? Got rid of them, stopped trying to be their friend, and YOOOOO YA GIRL BECAME HER TRUEST SELF AND IM FREAKING THRIVING NOW!!
So think about it and seriously get rid of those people who bring you down or bring negativity to you!! I ONLY let people into my life we build each other up, who I can be my weird self around, have my blond moments, etc!
JUST BE YOU!!! 💃🏼💃🏼💃🏼
Bicep + Tricep Day🏋🏼♀️
1️⃣. Rope bicep curl: 4x10—> (my tri’s take over 😂 honesty moment: my biceps need work but I’m aware and I’m werkin for em)
2️⃣. Single arm tricep extension: 4x12 each arm + smile like me because smiles are contagious
3️⃣. Kneeling overhead tri extension: 4x12
Leggings + criss cross top @tilyoucollapse
(discount: “csfit” to save money)! 🤑
Coaching 👉🏻✅ VIP (1:1 coaching) & non- VIP Fitness Academy coaching spots available!!! ✅❤️ link in bio! Nov. 19 (next Monday) start date!!
#iifymgirls #fitspo #fitfamily #fitnessjourney #workoutmotivation #health #workout #weightloss #cardio #glutes #gluteday #glutegains #positivity #iifym #iifymwomen #health #happy #iifymgirls #macros
I don’t care what kind of eating “lifestyle” you follow. A one size fits all is not the answer. If your goal is fat loss all that’s needed is a calorie deficit. No special diet. No special supplements.
People by into advocare, herbalife, any of those, that’s not what made them lose weight. People say ketosis or paleo made me lose weight. etc... That’s not what made them lose weight. it does not matter what you follow, if you overeat you will gain weight, if you are in a calorie deficit you will lose weight.
There of course is a correct way and a wrong way to do this. I would recommend plenty of lean protein (to maintain the muscle mass you do have) and eat green veggies with a serving or two of fruit.
I’m not saying don’t eat paleo or ketogenic or any of that. What I am saying is experiment, find what works for you, and stick to it over an extended period of time.
#thursdaythoughts #caloriedeficit #macros #micronutrientsmatter #findwhatworksforyou #health #striveforgreatness
Good morning everyone!!❤️ I couldn’t decide what to have for breakfast so a nice balance of sweet and savoury it is🤷🏻♀️ I’m starting to drink hot lemon water right in the morning .. highly recommend as its great for digestion and lemon has a lot of great benefits! For breakfast this morning I paired 2 egg whites with 1 egg yolk topped with salt, pepper, and red chili flakes on a bed (sort of) of spinach, kale, and collard mix. I have 1 piece of prebiotic bread with strawberry jam and chia seeds on one half, peanut butter and cinnamon on the other!! And of course had to throw in my favourite breakfast cookies .. made with only oats, peanut butter, honey, cinnamon, and dark chocolate chips🤤 It’s extremely important to start your day off on a good note, because it sets the tone for the rest of your day. As simple as a nutritious, filling breakfast can do wonders 🤗
Tempo squats and a million singles on deadlifts this AM. Haven’t pulled anything close to 400lbs in a minute so I felt a little rusty // BW: 183.4
Squat and bench were a little iffy today but paused deads felt great 👌// BW: 183.4 @coreypulls