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You know you know what I’m talking about! So before you jump on 2019’s latest way to get in shape and healthy let’s take a moment to remember all those other fad diets that have failed you. Yes, failed you because if they actually had worked you wouldn’t be once again getting on the insane roller coaster ride of DIEting! 🧁 In the words of Susan Powter, “Stop the insanity”! Rather than changing diets let’s start changing our behavior this new year! 🍫 . . . . . #fitfluential #strongnotskinny #youcandoit #healthyhappylife #behaviorchange #transformationcoach #betterchoices #healthyweightloss #progressnotperfection #dietetics #futuredietitian #nutritioneducation #sciencebasednutrition #nutritionandexercise #nondietapproach #healthylifestylechange #faddiets #moderationiskey #nourishnotpunish #balancedlifestyle #behappybehealthy #totalwellness #dietrescue #dietculture #mommygetsfit #healthywife #goodeatinghabbits #healthychanges #nutritional #weightlossjourney @preview.app
✨ What if I told you that the life of your DREAMS was on the other side of this door? ✨ . . . And that in order to get there, all you'd have to do is walk up those beautiful brick steps, where I'd be standing there with open arms, ready to show you exactly how to walk across the threshold to the life of your dreams 🤗 . . . ...would you do it? 👀 . . . A lot of women won't. . . . They'll hide their deepest, truest fear - the one that says they AREN'T GOOD ENOUGH to have the life they want - behind several different masks. . . . 👺 "I don't have the time right now." . . . 👺 "I don't have the money." . . . 👺 "I'm not ready." . . . But deep down, what you're really saying is.... . . . 🙅‍♀️"I don't believe I can do this." . . . 🙅‍♀️"I'm not good enough to do this." . . . 🙅‍♀️"I don't deserve this." . . . We all have fears. We are all busy. We're all on a budget. And none of us will ever feel totally ready for anything in life. . . . But the difference between those who succeed and those who stay stuck is... . . . ➡️ THOSE WHO SUCCEED TAKE THE LEAP ANYWAY ⬅️ . . . And I'll be completely honest with you.... . . . The women who started their journey up those steps, only to turn around to run back to the comfort & safety of the flat ground because they were too afraid to keep moving forward.... . . . THEY. ARE. STILL. STUCK. 🤷‍♀️ . . . So... . . . Do you want to be one of those women who is still stuck 6 months from now, wishing she'd taken action 6 months ago? . . . Or do you want to be one of those women who, despite her fears, takes that leap and jumps anyway? . . . If you're ready to do what it takes to walk through that door, fill out the application for my 12 Week Transformation Program [link in bio]....and let's get you UNSTUCK 🙋‍♀️🙋‍♀️🙋‍♀️
As a kid, I was not a fan of Christmas. I never found it fair that just because we were poor, I got a pair of jeans or a couple shirts instead of the toys I wanted. - Growing into an adult, I now see how that actually benefited me.. Wants vs Needs - Everything in life is a want or a need. I WANTED toys, but I NEEDED clothes. - Fast forward to when this picture was taken... I WANT a life of happiness, but what do I NEED to pursue that? - That’s an easy answer.. I need the joy and the love that @airbonne_shibuya and our pup, Baller, provide to me. I need a life that gives me a sense of purpose. And here it is. All in one picture. A beautiful home. Beautiful & amazing girlfriend. And a ballin’ ass dog with a Mohawk. - Merry Christmas and Happy Holidays to everyone! #christmastreedecorating #livingablessedlife
Haven’t eaten meat in nearly 2 months.. (except fish).. haven’t drank alcohol since November 3rd.. That’s not what tonight is about...
Check out this amazing roast from @the_eagle_brighton Enjoy those Xmas dinners but remember to get up and move around when you come out of the food coma. . . . .. #indulge #movearound #foodcoma #foodbaby #moderationiskey
It's the most wonderful time of the year! @chwinery is awesome for many reasons, but this is a top one on my list. #winetime #sparklingismyfavorite #moderationiskey #fitsisters #workoutandwine
We are a hot mess... A happy hot mess 😂 I’m quickly creeping up on my last day at the gym we work at and it is honestly the most exciting, terrifying and heartbreaking experience I’ve had, but playing in the snow and going out with my favorite people are making this last week a little more of a celebration instead of a big crying mess for me. So lucky to have the friends, family and kids that I do! 🥰🥰🥰
Yesterday, our bootcamp ladies checked in with their sweaty selfies + shared with the group the best present they ever received. I legit was in tears reading through some of them!😭 . Engagement rings, family jewelry from those who have passed, kiddos, pets, etc💗 . My favorite gift is this ring I received in 10th grade for my confirmation🙏🏼 I haven't taken it off since + it reminds me of my commitment to God and the family tradition that comes with it (my sisters each received one, too!)💍 . So Elf Elizabeth wants to know - what's the best gift you've ever been given?!🎁 . Share below!⬇️ . #BalancedandHealthE . #christmasspirit #christmasgiftideas #giftgiving #christianwoman #christiangifts
Is it realistic to actively try and lose weight, “tone up” or get shredded over Christmas? Nope. WAHHHEEEEEY. LET’S GO FUCKING MENTAL!!!!! Errrr, maybe not quite. Just because it’s unrealistic to be shedding the belly over Chrimbo, doesn’t mean it’s an excuse to go completely haywire. So no fun allowed then?! Nope. Not that either. There can most definitely be a middle ground. What I plan with my clients is to MAINTAIN all of the good work they’ve achieved over the Christmas break. Then come January - we jump back on the GAINZtrain and start pushing towards those goals again. Being able to do Chrimbo without piling on a ton of weight would be a win for a lot of people, me included. How? Just choose a way that YOU can create a bit of balance to proceedings. Big office party with loads of booze & food? Don’t have breakfast that morning and have a light, lean lunch. Is that gonna be some magic way to stay super shredded? Of course it isn’t. But if you take the “create balance” approach every time there’s a big overindulgence planned. It will mean you’ll hopefully be in a much better state come January. Why not give it a try? #evidencebased  #moderationiskey #alcohol  #weightloss  #fatloss #emptycalories #intermittentfasting #nutrition #IF168 #festivefun #weightlosssupport #weekendcalories #fatlosstips #gettingdrunk #energybalance #caloriedeficit #christmasdrinking #beer #christmasiscoming #sustainablediet #hungover #drunk #hangover #drinking #christmastips #mulledwine #sillyseason #weekendwarrior #newyeargoals #christmasiscoming
‘‘Tis the season to be jolly... (and the rest!) Fa la-la-la-la, la-la-la-la!”🎄 Who’s already lost their self-control and fallen into the festive food and drink trap? Is having fun at Christmas really all just about consuming copious amounts of whatever’s going?🎄 Read my blog ‘The Perils of Christmas Bingeing’ - link in bio - to find out why moderation is key at this time of year (and, yes, of course, you can still enjoy yourself!) plus some scary statistics 😱 . . #festivecheer #festivefood #festivefare #festiveweightgain #moderationiskey #goeasyonthepies #selfcontrol #stayhealthyandhappy
#realtalkwednesday Guess who finished half of this chocolate covered fruit medley?? 🤔🤨 Yep! Guilty as charged! 😋As much as I try to eat and live healthy, once in a while, I splurge a little...umm...okay...a lot, especially whenever I'm not feeling well 🤧...I crave sugar!! 😉 And this has been going on for couple weeks now! And I've been off my #keto and my #IF for sometime now, pretty much since the Holiday started and that was Halloween! 🤪😜 Thank goodness, I've been able to maintain my healthy weight. The secret? 🤔 . Just good ol' fun lean muscles building #barbellstrength training known as #BodyPump 💪 + fun endurance building HIIT/cardio kickboxing known as #Turbokick 👊 and good ol' super fun dance fitness #Zumba 💃 + my nutrients densed #superfood 🥤filled with high quality undenatured protein to promote my muscles growth after #bodypump . More endurance = more longevity to do weight/barbell strength training = more strength = more muscles = more body calories burning ability = more leeway to splurge a little 😂😂😂 . Moral of the story? . Mix things up a little with your fitness! Strength training is just as important as Cardio training 😍 And since I'm very musical, good and catchy beats just move me and what seems to be a "workout" to some people, it IS a FUN thing for me to do 🤩 So, go pick your #funfitness , mix things up a little and if you so choose, have some nutrients densed #superfood to boost your fitness impact and results 💪 . #wellnesswednesday #moderationiskey #livealittle
Today's #fulldayofeating : #workout : #supreme90day #shoulderandarms B. Egg whites and 🌵 scrambled, #englishbreakfast tea sweetened with stevia and a couple of oz of my #hummingbirdcake 🍳🍵🍰 L. Veggies soup + steamed cauliflower + air fryed BBQ drumsticks + garlic bread 🍗🍗 D. #hamandcheese #grilledsandwich with #lowcarb bread + side salad with avocado and pumpkin seeds Keeping my net carbs low, all these meals are #prediabetes friendly, #lowcarbdiet friendly, yet delicious because #moderationiskey .
⚠️ WANT TO START COUNTING MACROS TODAY? ⚠️ . . . If you're ready to take charge of your weight loss and give counting macros a try, check out my 3 simple steps to start counting macros today! . . . Step 1️⃣ Take your beginning progress pictures, measurements, and weight. This will give you a starting point for your progress and will help keep you motivated on your journey! . . . Step 2️⃣ Get yourself a food scale. This will help you be more accurate with your tracking and will help you learn about portion sizes. . . . Step 3️⃣ Track your intake. Practice tracking your intake in a food tracking app until you get the hang of it. 👌 . . . Ready for more? Drop a 🙋‍♀️ below and I'll DM you with more info on how I can help you reach your goals.
by @maxweberfit PLEASE keep this in mind along your fitness journey! Consistency and patience over the long haul are much more important than an instance of perfection or imperfection. Tag a friend that would appreciate this post! - #fitnessjourney #fitfam #fitspo #fitnesslifestyle #caloriecounting #caloriecontrol #countingcalories #iifym #fitnessplan #fitnesstips #mealprep #mealplan #consistency #patience #musclegain #balancediet #moderationiskey
One of our standard boxes posted out today. All marked up with #syns . Strictly no savoury! #swuk #swireland #weightlossjourney #onplan #moderationiskey
Stacking the Ratio’s in your favour. I’m a true believer in Ratio Stacking. I believe that if you simply act out more positive behaviours/actions in your day than negative behaviours/actions, means you’ve won. What have you won exactly? Well that part is up to you. Say your task is to lose weight. Daily behaviours that give you a daily win towards that goal would be, drinking plenty of water to remain hydrated, eating enough vegetables and fruits for micronutrients and fibre intake; exercising for 30 minutes, consuming enough protein to give your body the building blocks to run efficiently, consuming great quality fats to help your hormones be balanced, help your energy and mental clarity. These actions stack the odds in your favour. If you perform as many of these as possible each day you leave little room for negative actions, but we ALL do daily actions that we deem to be negative when we have a task to achieve. But you know what? We ALL DO and that is ok. It is your viewpoint that matters. If most of the time the positive outweighs the negative, then you have won. Because each daily win of these ratios, stacks the ratio of wins up for the week, then the month and then the quarter and then the year and ultimately your lifetime. It is about looking at situations as a whole, as opposed to looking at a segment with a microscope. An example of this would be, my husband travels for work. When he travels, my routine gets a little messy and I am very routine driven, it also means that the dynamics in the family and household shift a little. I could view this as “my husband travels too much and I can’t stick to a routine, so therefore it is a disaster for me and this is why I can’t achieve XYZ”. Or I could take a step back, pause for a moment and apply the ratio in a more accurate way. “On average my husband is away 5 nights a month, this is 60 nights per year, so he is home 305 nights per year or away 16.4% and home 83.6%”. Continued in comments #c #stopdieting #mindset #headspace #moderationiskey #psycholips #fit #nutritionist #mummylife #mummyboss #fitmummy #strength #gymtart #gymjunkie #onlinecoach #getshitdone #consistency
The struggle is real!!! Especially during the holiday season!!! Everything in moderation!! It's ok to treat yourself, just don't over indulge!!! #thestruggleisreal #moderationiskey #fitandhealthy #badassnotskinny #goals #determined
Alcohol! It’s that wonderful time of the year where every event is carb and sugar heavy! Try not to beat yourself up over the occasional beer, wine or cider but as always... moderation is key! . Stay safe B & E . . . . . . . #ourbestselves #cleaneating #clean #alcohol #cider #health #healthychoice #moderation #moderationiskey #moderationiskey 🔑 #drink #drinks 🍹 #smartchoices #fitness #fitnessmotivation #fitnessgirl #wellbeing #cider #ciders #pear #wellbeingwednesday
Are advent calendars a tradition in your house?! Same😍🙋🏻‍♀️ • Don’t think that this one chocolate a day is a reason to throw in the towel and start again in the New Year!!✋🏼 • Here’s a little tip: ✨Eat your chocolate right after your workout; glycogen is depleted in your body so this is the time when your body will use up all the sugar to restore the energy and nutrients into your muscles 💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ✨If you have low will power and getting a taste of chocolate will lead into a slippery slope of wanting MORE all night then I suggest you wait until your cheat day and catch up and MUNCH OUT😍 • Either way you choose will still make the holidays FUN😍A chocolate a day keeps the bad vibes away😜🥳GOOD VIBES ONLY PLEASE!🙋🏻‍♀️#itstradition
So I’ve been getting a lot of questions about what diet plan I follow and the answer is @rpstrength !! RP has been something that I’ve been following since September and it’s been working wonders. I’ve been meal prepping for 2 1/2 years now and using healthy recipes, but this template is something I’ve grown to actually LOVE. I view food as a way to nourish and fuel my body, and RP actually allows me to enjoy foods I wasn’t normally eating. To me, RP isn’t a diet, it’s become a lifestyle that I’ve come to enjoy! It’s allowed me to PR my lifts, crush my CrossFit workouts and overall help me feel amazing. Eating more and building helllaa muscle 🤷🏽‍♀️! Overall I’m eating wayyy more food than I ever was before and I’m still in awe with the results! You need RP in your life! 14 WEEK DIFFERENCE Y’ALL! . Left: September 5th, 2018 Right: December 11, 2018 (Base, FL1, FL2, attempted FL3 for a week🙃) #rpstrength #rplifestyle
I was TERRIFIED that this diet would actually work. 😲😲😲⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ But Corinne, isn't that what we all want....the diet that FINALLY works? The one that changes our life, takes away all of our problems, and makes it impossible for us to return to our old selves?⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ My biggest fear was that this diet would actually work, because that meant that I WAS RESPONSIBLE FOR MY RESULTS💣⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 If this diet was the one that finally worked, that meant I couldn't feed myself any more excuses.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 If this diet was the one that finally worked, that meant my life was going to have to change forever.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 If this diet was the one that finally worked, that meant I might have to become a different person than I was...I couldn't be the food loving, baking obsessed person that everyone around me had grown to know and love.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ And I was STRAIGHT. UP. TERRIFIED. 😱😱😱⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I put off learning to count macros for a long time, feeding myself excuses like "it's too intense for me" or "I could never do that", when in reality, I was TERRIFIED to actually make real, lasting change in my life.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ One day, I said enough was enough. I was fed up with my lack of progress, and the weight of the unhappiness I was feeling inside was starting to crush me.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was time, and I knew it with every fiber of my being. I couldn't sit on the sidelines any longer.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ And you know what happened when I FINALLY took the plunge? Well, I think you know the rest of the story 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If this resonated with you and you're ready to get off the sidelines and start seeing REAL CHANGE in your life, click the link in my bio to apply for my 12 Week Transformation Program!
Chicken salad, flackers, and a mini pepper! Late lunch for me, kinda lost track of time today. 4 net carbs. I did have a Christmas cookie this morning, I know I’m not in ketosis so it is what it is. I could have ate the whole box? Lol #keto #lowcarb #ketolunch #latelunch #chickensalad #ketoworkingmom #ketomama #iamhuman #moderationiskey #ketomama #lowcarbmom #ketotexAs
Let’s talk about Holiday Cocktails! So many delicious options to indulge in. It’s really a tough time of year to be good. There’s all those holiday parties and get togethers, how can you say no!? But especially important to not overindulge. Most people easily put on 5-10 pounds during the holidays. It’s so easy to put on, but getting those extra pounds off is hard and frustrating. Not to mention we become very unhealthy and alcohol is hard on our liver. Try to indulge in moderation and give yourself some restrictions. Cheers to a happy and healthy holiday season!
What does the grape say when it gets stepped on? Nothing, it just lets out a little “wine” 😂 The American Heart Association recommends one 4-oz glass of red wine a day to keep the heart healthy! But don’t forget your exercise! #DrinkResponsibly #RedWineForTheHeart #ModerationIsKey
I have to work tonight, but tomorrow (aside from seeing my grandma) this is all I plan to do. Rest, watch movies, take my cold meds, and make brownies. Now I don't need the keto police on me, I know one of the sugar alcohols in the mix is not great. But I'm sick, I want brownies, and I don't give a crap. This is better than the Duncan Hines box I was eyeing, so there. #keto #sickday #ketobrownies #ketopolice #moderationiskey #weightlossjourney #weightloss #ketojourney #sick #justwanttolayinbedallday
Going to go all nerd on the next few posts so buckle up! (Not my glasses, but I think I could pull off this look). ~ Everyone ages. As much as we like to try and deny that fact by covering up changes to our skin etc as we get a little softer, more wrinkly or a little greyer. It’s natural and it just is what it is, the natural life cycle. ~ From the age of 20 onwards in the average adult over their lifetime, we will lose approximately 40% of our skeletal muscle mass (Nair, 2005). These are the muscles that are attached to our bones and help us to stand, walk, open jars etc. With a particular decrease in type II (fast twitch) muscle fibres in comparison to type I (slow twitch) muscle fibres. In conjunction with maladaptive changes in muscle quality (Green 2007). ~ This means that we become less strong and coordinated as we get older (duh, we all know that). This gradual loss of muscle mass and maladaptation was termed “Sarcopenia” by Rosenberg in 1989. It’s not a new phenomenon. ~ It’s not something to be scared of, it’s simply something to be aware of and understand that it will happen to everyone regardless of your background. ~ Well it’s all doom and gloom, might as well sit on the sofa with some Doritos now if it’s going to happen anyway… ~ Not so fast pal. Muscle cells have high plasticity, meaning that they can be stimulated and prompted to grow. If only there was a way that we could stimulate the body to grow muscle and in particular, type II muscle fibres.. oh wait! Resistance Training does that! ~ Just because it’s a natural process does not mean that we can’t combat its effects. Loss of muscle mass is associated with a whole host of co-morbidities due to Sarcopenic Obesity as well as a decrease in the ability to be independent (Zamboni et al., 2008). So why wouldn’t we want to train and attenuate (in some cases even reverse its effects?). ~ Aerobic training has been postulated to have some effect on the preservation of muscle mass (walking, swimming etc.) (Broskey et al., 2014). However the maximum benefits to increasing muscular strength and size during older adulthood are widely acknowledged to result from a program of progressive (cont. below).
Instead of a real estate tip... I decided some holiday survival would be much needed! The holidays can be stressful and are also full of parties, drinking, holiday treats, and less time focusing on ourselves so here are some tips to keep you feeling your best for the rest of the holiday season!!! #tipsbyse #tiptuesday #holidaysurvival #stayinghealthy #workout #beactive #washhands #drinkwater #moderationiskey #getsomezzzs #breathe #dontstress #enjoythelittlemoments
This little piggy went IN MY BELLY! Sometimes, you just have to. 😋 Moderation is key. Support family farms. 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻 #nimanranch #familyfarms #moderationiskey
Who else doesn’t think this is just coincidence?🙋🏾‍♀️ #divatreats #ordertoday #treatyourself #moderationiskey
Live the good life not the restricted one! Life is all about balance. Not about punishment and restrictions when it comes to what we eat and drink. Balance comes through moderation in our eating habits. Whatever we eat or drink we need to be moderate and not go overboard. Moderation is key !! Enjoy the season but also remember to move :) #lifeisgood #quitrestrictions #moderationiskey #thistheseasontoenjoy #keepmoving
International chest day! I was blessed enough to get a bench today 🙏 so I took full advantage of it. 315lbs 4x3. While you’re cutting it’s important to keep your strength.
Woke up feeling super lean yesterday! Coming up on the end of the year, I can’t help but reflect on the past and see just how far I have come! It’s been a long, exhausting, draining, challenging, and rewarding ride. The first picture is me currently, middle is the beginning of 2018, & the last is from the beginning of 2017. I just have to say I am extremely proud of my old self for making the first step and deciding to change my life for the better! I have truly never been this happy ☺️❤️💪🏼🔥 (160 ➡️ 180 ➡️ 230) DON’T WAIT FOR THE NEW YEAR TO CHANGE YOUR LIFE!! START TODAY #yourfuturestartshere #yourfutureselfwillthankyou #postpartumfitness #postpartumweightloss #weightlossjourney #transformation #mondaymotivation #gymaddict #fitnotskinny #determination #dedication #loveyourself #loveyourbody #loveyourlife #postpartumbody #girlswholift #momswithmuscle #newyearsresolutions #results #70poundsdown #byebyefat #whystartmonday #progressnotperfection #healthylifestyle #moderationiskey
Loving and enjoying life guys ✌🏽 Sitting at work low key excited because after tonight’s shift I’m off for 9 freaking days!!! Haven’t had a break like this in a while and it’s much needed. Using this time to get some good workouts in, Christmas shop and work on my Arbonne business! IF YOU ARE AT ALL INTERESTED IN THIS BIZZ @annie_fitlifefitme and I plan on doing a live sometime this week so be on the look out for that! Super excited to share this business with you all! . . Really just wanted to pop in and let you all know that you are amazing and capable of so much! When day’s get rough, just remember to keep smiling! Don’t let those bad days keep you down! There’s days when I know I want to give up, but I have to keep reminding myself that I am capable and I can move mountains. Get rid of all the negativity in your life, whether it’s toxic people or unnecessary drama, just get rid of it. You’re life shouldn’t be stressful, it should be fun and enjoyable! It’s bound to get stressful at times, but finding the best in every situation goes a long way! Get out there, take risks, and do something that your future self will thank you for! . . ⤵️I want to know what you’ve accomplished this year! Comment something you’re most proud of from 2018 💕
Screen time is a constant balancing act and we often fail at it. But this guy is so cute all decked out in his gear and snuggled in bed. #boymom #BrodyBoy #screentime #momfail #SJCrew #ourlifeisouradventure #moderationiskey #thewildlife
Why should you care about getting strong when you can just rip weight off through changes to nutrition and energy expenditure? ~ I’m not going to stand here and say you HAVE to do it, but there are several extremely good reasons why you should. I will always recommend that you complete a strength and resistance based training program. Regardless of your goals. ~ Why? ~ To improve your health, mental wellness and quality of life. These are all markers that can be influenced through the completion of a progressive resistance training program. ~ Over my next few posts, I’m going to share with you some of the reasons why I believe you should start to include resistance exercise more regularly into your weekly routine. ~ Because I can’t help myself, here’s a little snippet… ~ Strength/resistance training is one of the most universally accessible modalities of exercise. There are numerous progressions, regressions and adaptations to suit a range of abilities and needs. ~ There is no point of age after which the effects of resistance training diminish. Strength improvements are more than possible and resistance training is tolerable and effective throughout adulthood. Physical activity that focuses on increasing strength, even amongst the oldest and frailest of us all can improve “functional fitness”. The ability to get up and down the stairs in your home, to get down and up from the toilet. To be able to carry your shopping into your home - who wants to make multiple trips? ~ Even being able to do things we enjoy more easily, for example moving pots and wheelbarrows in your garden. ~ What about being able to move and run around after your children or your grandchildren? ~ Could you definitely get up by yourself if you fell over? ~ Resistance training often springs images of cold, harsh iron with ripped muscular bodybuilders. ~ That’s one side of resistance training, yes. The other side is a possibility to increase your quality of life exponentially and help to maintain independence into later life. ~ It’s not all grunts and gurning faces. ~ 🦁
What the #ScrewTheScale Movement's Got All Wrong ❌❌❌⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You have been working SO HARD on your diet. You wake up feeling optimistic about your weight loss and decide to step on the scale for what you're SURE is proof of what you feel inside. Instead, the scale has another idea. You weigh in at 5lbs higher than what you were expecting.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ UMMM, WHAT?? 😱😱😱⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cue the guilt 😖😖😖⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You open IG and scroll your feed to distract yourself and see your favorite fitness influencer proudly proclaiming "#SCREWTHESCALE ".⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The idea of throwing your scale out the window and NEVER having to face your fears about it again sounds AMAZING 😍😍😍 And if your favorite fitspo is doing it, it must be good for you, right?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What the #SCREWTHESCALE movement gets wrong is that it's ROOTED IN FEAR ❌⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throwing your scale out the window actually PERPETUATES your anxiety about it 😱😱😱⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of facing your fears, it's easier to just run away from them....and every time you say "screw the scale", it gives the scale MORE POWER over you, not less 💣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌ I'm not saying the scale is the end all be all of your existence or that you should wrap your self worth up into a number.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💣What I AM saying is that you should think twice about what this movement is ACTUALLY teaching us. Instead of running from the things that scare us, we as women need to EMPOWER & EDUCATE ourselves.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The scale can be a POWERFUL TOOL if used correctly. It can show you how your average weight is trending over time, which is FAR more useful than any one metric looked at in isolation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's not about what the number says - it's about how that number trends over time and it's relationship to our energy balance 💣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The next time you're tempted to throw your scale out the window, ask yourself - are you saying #screwthescale because you're afraid of what it says?
One cheat meal won't make you fat, just like one clean meal won't make you lean. You've got to practice self discipline to have more "on" days than "off" days. The key is to find your healthy moderation, enjoy your life and meet your goals. YOU CAN HAVE BOTH! #refuel ⛽️#recharge ⚡️#reenergize 💡 #becomfortableinyourownskin #moderationiskey #createahethybalance #nutrition #fitness
Thank you #myfitnesspal for some great reminders during the Holiday Season 🎁🎄❄️ #Repost @myfitnesspal with @get_repost ・・・ Here are a few indisputable facts about the holiday season: . 1. It’s fun! 2. It’s stressful! 3. It’s a hard time to stay on a diet. 4. It’s a hard time to go out and exercise. (So dark … so cold …) 5. It’s an especially tricky time for balancing fun and self-care. . That’s why we asked some trainers to weigh in with how they stay fit while avoiding — or at least managing — the impulse to indulge during this, the most temptation-full time of the year. Here’s what they told us: . Tip #1 Moderation is Key Tip #2 Know your Weaknesses Tip #2 Resolve to Resolve Better Tip #4 Make a Plan Tip #5 Discipline is Key . For a breakdown of each of the five tips, click the link @myfitnesspal . . . #holidays #balancedeating #bake #8020rule #trainertips #moderation #resolution #track #healthyhabits #healthylifestyle #healthyhabits #healthyeating #moderationiskey #mondaymotivation #foodisfuel #treatday #discipline #goals #fitness #workoutduringtheholidays #stayactive
What’s your favorite snack😋??👇🏽 . Captured: Me laughing when someone says they don’t eat chocolate 🍫cause it’ll make them fat. . You can absolutely 100% guaranteed continue to eat the foods you love in moderation and still be fit! IT IS POSSIBLE!! I don’t know about you but I get some serious sweet tooth cravings...every day! . Be smart about your cravings! Keep a stash of your favorite to-go-to snack for times like these. I always keep my pantry stocked with @jojoschocolatebark. Their dark chocolate has added protein plus 1/2 the sugar in regular chocolate. This helps me kick the sugar craving AND still hit my macros! . #guiltfreefood #chocolateprotein #foodisfuel #chocolatebark #chocolatemakeseverythingbetter #moderationiskey #fitandhealthy
Ostrich with rocket, avo & homemade sugar-free blueberry jam! Soooo gooood! . . #healthyliving #foodforthought #moderationiskey #feedyoursoul #fuelyourbody #carnivorediet #ketofriendly #balancedlife
Feeling real accomplished today since I got all my meal prep done before noon and left plenty of time to nap before work tonight! Great start to a great week ahead of me! 😌 . I’ve been getting a lot of questions lately on how I stay so motivated. Especially with working night shift, there’s days when I want to just sleep all day. As much as I’d love to spend my free time relaxing and sleeping, I’ve got goals to crush and sometimes going to the gym on no sleep is how it goes🙃🤷🏽‍♀️. Here are a few hacks/things I use to help stay so motivated: 1️⃣ set goals: for me having goals set helps me stay motivated and on top of things. If I know what I want to achieve, I make sure I achieve it. Goals help me get my butt to the gym every day and help me chose to stay on my diet plan. Plus if you don’t have goals, what are you striving for at the end of the day? Whether it be to get yourself to the gym one extra day, or lift heavier weight.. set goals and achieve them! 2️⃣ have a plan: whether it’s having a written out plan, or on my note pad on my phone, I always have a plan for what I’m going to do the minute I get to the gym. From stretching, cardio and weights, I have it all planned out. That way I’m not walking around the gym, trying to figure out what to do 🙃 Plans save lives 🙌🏽 3️⃣ make a schedule: schedules are super important for me. Between work and CrossFit having a schedule, it’s super crucial for me to make sure I’m making my workouts daily. I write out my schedule for the week and write out when I’m sleeping, when I’m working, when I have CrossFit and when/what I’ll be working at the gym. Haha I may sound crazy, but trust me it helps 😅 4️⃣ MEAL PREP, MEAL PREP, MEAL PREP! If you don’t meal prep, get on it!! Meal prep saves me sooooo much time throughout the week, it’s been my life savor with RP! 5️⃣STAY POSITIVE: week by week, I make sure I am always staying positive. There are days that I’m super exhausted, or super sore and really just want to give up. Staying positive helps me get over these humps and keeps me on track with my goals. It’s easy to want to give up, but staying positive helps me get by those rough days! 🤩 . Hope these help!
Tis the season... for a full belly & a sinkful of dishes #sharingiscaring #peppermintfudge #moderationiskey #christmastreesprinkles
⁉️ EAT MORE & LOSE WEIGHT ... WHAAAAAT⁉️⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Erika joined GIRLS GOT GOALS after feeling frustrated with her lack of progress in her health and fitness routine. She was working out regularly but was having trouble being consistent with her eating habits, and was struggling with losing and regaining the same few pounds over and over.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ "I can’t stop telling people about how this switch has changed my attitude and my body. I realized I had been way under-eating when I was ‘eating clean’ before, and definitely hadn’t been getting enough protein or fat daily.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating like that was leaving me with less energy to complete my workouts, feeling sluggish, and often unmotivated on days I didn’t have gym classes to go to. I’m eating more daily than I used to, and am consistently losing weight at a healthy pace 😱😱😱⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ But honestly, I care less about that and more about the fact that I’ve seen my biceps grow and tone, and my core start to lean out. 💪💪⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ It makes me excited to see that it’s working for me, and I don’t feel tempted to fly off the rails on the weekends because I’ve been so strict all week long.⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I truly feel like this is the best way to monitor my nutrition to meet my goals and not feel deprived. I’m 100% convinced that I could continue tracking macros and manipulate them to meet whatever new goals I set with success."⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁉️ Are you struggling to get consistent with your nutrition?⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁉️ Are tired of losing and regaining the same 10 lbs over and over?⠀⠀⠀⠀⠀⠀⠀⠀⠀ . . .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're ready to make REAL, SUSTAINABLE changes in your life while still enjoying 🍕 and🍷, fill out the application for my 12 Week Transformation Program [link in bio] - and let's chat about how I can help you find the balance too 😘
Even if you weren’t 100% compliant to your healthy lifestyle in the weekend! 🤯🙅‍♀️🍕💢🍊🙈Don’t ruin your progress! Tomorrow is another day to continue! #jktips Don’t forget to have your breakfast: 1 Tartine+ your sugar free coffee or TEA😍 , don’t skip your snacks , Let your meals be rich in Vegetables and Protein ! BE ACTIVE all day long 🤸‍♂️& of course end your day at least with doing some stretching🧘‍♀️🧘‍♂️ #moderationiskey #stayincontrol #weightlossjourney #caloriecounting #nutrition
After a good week of eating and training, this went down a treat. Back to business tomorrow. #moderationiskey
Eating healthy does not have to break the Bank. Aldis is my favorite grocery store. I feel like I can mostly everything I need at the fraction of the cost and just as high of quality. I got all of this food plus a case of water and some paper products for just $100.... right on budget. . . What is your favorite grocery store?
This time of year is always hard. You want to indulge but still look good. So you have a little one day...then a little more the next...then 2 weeks go by and you put on those favorite pants and you're so bloated and feeling like crap. Sound familiar?? This was me too. But with a life style change I have learned that I can have a little , THEN STOP! Just because you want to be healthy and feel good in your skin, doesn't mean you can no longer have that favorite treat. Just remember moderation is key.
No clue what to get your loved ones for Christmas? Why not think about a personal training gift voucher? ~ Full introductory consultation and goal setting. Full tailored, periodised training and nutrition protocol. PT hosted in a private Corbridge facility. ~ Huge variety of both in person and online options available. ~ For any more information please just get in touch! Email; info@moragcampbell.co.uk ~ Let’s be honest, you might even fancy investing in yourself and seeing how you get on working with a coach! ~ I can’t wait to work with you! ~ 🦁
Have you tried Dosa? It's basically an Indian savoury pancake -made of rice and lentils🥙 I usually have toast in the morning but today felt like dosa and realised that dosa fills you up just as well as bread and due to its thin and soft texture, it's easily digestible. Easy to overeat, to be honest😂 *Dosa is a source of carbohydrates, giving you a good amount of energy while being low in calories * Can be a source of source of good bacteria as the batter is fermented.I used ready made batter from the indian grocery store.You can make the batter at home! *Contains iron, calcium and vitamin C I also added my usual toast topper, @sanitariumhealthandwellbeing peanut butter and it tasted great! Traditionally, one has Sambar(lentil soup) or a chutney. #dietitian #dietitianapproved #nutrition #quickmealideas #indianfood #instapicoftheday #nodiet #mindfuleating #nutritonist #nodiet #nutrients #traditionalfoods #indian #dosa #peanutbutter #sanitariumaus #health #wellness #wellnessblogger #balanceddiet #smarteating #moderationiskey #foodideas #indiaisgreat #proudindian #indiandietitian #healthylifestyle
Dee... decanting the vino, yes this is happening T•G•I•Sat! #homemade #pizza . It’s all about the ingredients - - - W/ dough from Eataly, Pat LaFrieda spicy sausage, fresh basil pine nut pesto, san marzano tomatoes, salame calabrese, Eataly homemade buratta, Calabrian hot cherry peppers. 🔥🍕🍷
After my "man day" comes to an end today, my diet goes back to normal. Enjoyed eating to the fullest, but honestly the difference in the way you sleep, perform, and function are too important to ignore. On a side note after listening to some people talk over the weekend I just wanted to give a little insight on calories. Calories have very little to do with how healthy food actually is. Foods low in calories can actually be garbage, and high calorie foods can be life extending... Think beyond the calories 😉. #nomoreoreos #optimalhealth #eatclean #livelifetothefullest #liveyourbestlife #moderationiskey #youcanhavesuccess #mealprep #dontgetsloppy
A F T E R N O O N T E A: Afternoon or High Tea is one of my favorite British traditions! Sipping warm, aromatic tea between bites of scones, cake & delicate pastries...sign me up anytime! 🙋🏻‍♀️🙂 . While eating cake & pastries does not offer great health benefits, it can bring us happiness and the enjoyment of spending time with loved ones 💗 . Sometimes we can fall into the trap of defining food as “good” or “bad” for us, but it’s important to remember that beyond affecting our health, eating is also a social & cultural experience that can help us to connect to others. As we head into the holiday season, it’s important to keep this in mind when allowing ourselves to indulge a bit more than usual. Remember - Moderation is key 🔑 . #hotelcaferoyal #afternoontea #sconesandtea #marcopolotea #moderationiskey #preventativemedicine #thisislondon
Hide yo kids hide yo wife and run to target to get your @lacroixwater they are 3 for $10 this week, such a steal and a great way to get your water in 💦 . What’s your favorite flavor??
Last year this time I was in a complete state of fear. Easton had some medical issues where he would basically choke on his own saliva and wasn’t old enough to know how to take another breath. I can honestly say every part of my life was affected from living in such constant fear.⠀ He hit 3 months old and has been fine ever since & I thank God for his goodness every day. It made me realize how blessed I am just to be their mom & to live the life I do. That life can be so fragile, and it made me rethink a few things & my purpose here.⠀ ⠀ I started a journey to start taking better care of myself last summer & man has it been 100% worth it and then some. I had no idea how desperately I needed this, especially after our situation with E. It’s crazy the difference I see in myself from just 1 year ago!⠀ ⠀ If you feel like that piece in your life of having something you enjoy & do to take care of YOU is missing, I highly encourage you keep searching. Find people who support and cheer you on, find something that pushes you to be a better person every single day. Be a part of something that motivates you to get your butt out of bed in the morning & do great things. ⠀ You were designed with a purpose, don’t miss it ♥️
Something to remember, sugar depresses the immune system significantly! So during this time of year when so many colds and flus are going around, consider doing things that will boost your health not ruin it!!! #sugarlowerstheimmunesystem #optforwater #moderationiskey #stopdrinkingsoda #juiceisonlyoccasionally #prevention #enjoyyourhealth
It’s been kind of lazy week for me. I have to confess I haven’t been eating my veggies, and eaten too much carbs. But hey, no need to keep rolling down if I’ve failed to eat well for a couple of days. The sooner I get back on track, the better. After all, it’s all about moderation and balance. A few bad days doesn’t make me obese, just like a few clean plates doesn’t make me super fit. Consistency is the key. 🎈🎈🎈 #consistencyiskey #consistencyiskey 🔑 #moderationiskey #balancedlife #balanceddiet #balancedeating #healthybaking #roastedchickpeas #hummuslover #hummus #roastedpotatoes #vegetarianeats #vegetarianlife #vegetarianmeals #vegetarianrecipe #vegetariandinner #vegetariancooking #healthyfoodie #healthycooking #cleaneatingdiet #plantbasedvegan #eatcleantrainmean #plantbasedfood #highcarb #goodcarbs #mealpreplife #mealprepsundays #mealprepdaily #goalfortheweek
So everything in me was craving @duckdonuts maple glazed bacon donut this morning (old picture)... But, instead I prepared a slice of whole wheat toast with peanut butter... A much healthier option!!!! Life is about choices.. Make some good ones today. You are worth it!!! . . . . #Loveonyourselftoday 💜 #noexcuses #fitmommyof3 #fitwife #crushinggoals #inchesbegone #watchmework #drinkmorewater 💦💦💦💦#walkingisfree #cardioisessential4U #hearthealth ❤️#cardio ✔️ #liftweights #HIIT #consistencyiskey #keeppushing #myfitnesspal #fooddiary #eatmoregreens #fruits #moderationiskey #smallerportions #selfcare #Applewatch #setastepgoal #IsharebecauseIcare 🤗 #naturalweightlossjourney #Iwalkeveryday !🏃🏾‍♀️
So everything in me was craving @duckdonuts maple glazed bacon donut this morning (old picture)... But, instead I prepared a slice of whole wheat toast with peanut butter... A much healthier option!!!! Life is about choices.. Make some good ones today. You are worth it!!! . . . . #Loveonyourselftoday 💜 #noexcuses #fitmommyof3 #fitwife #crushinggoals #inchesbegone #watchmework #drinkmorewater 💦💦💦💦#walkingisfree #cardioisessential4U #hearthealth ❤️#cardio ✔️ #liftweights #HIIT #consistencyiskey #keeppushing #myfitnesspal #fooddiary #eatmoregreens #fruits #moderationiskey #smallerportions #selfcare #Applewatch #setastepgoal #IsharebecauseIcare 🤗 #naturalweightlossjourney #Iwalkeveryday !🏃🏾‍♀️
Let the holiday party self control fairy 🧚‍♀️ bless me AND my friends macros this holiday season! I think I did pretty good last night ☺️ I planned ahead and ate very “lean” all day up until the party. Then I incorporated two glasses of wine and a baby taste of everything. I Was very happy and full. Didn’t go crazy. Didn’t stuff myself. Not stressed over being perfect, but satisfying with knowing I did everything I could. 🙏 . Now to head to the gym this morning and crush some weights!!! 💪💪💪 . #cheersbishes 🥂 #snowprincessvibes #moderationiskey #drinkresponsibly #bodybuilderstyle #teamprophysique #bikinicompetitor #sometimesiwearadress
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