#stayontrack

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Moving forward 👉🙏 ➡️#lightattheendofthetunnel 🕯#stayontrack 🛤 #focus 👀➡️ #shine ☀️ #grateful 🦁for this day, and this much needed #carwash 🚘⚠️
I can't be disappointed in something I'm not 100% working at 😒 My goal this week is to kick the holiday treats until the holidays! No weight loss goal in mind, I just want to have more self control around holiday goodies in the grocery isle 🙌🏼😂 Hey, at least I'm being honest ☹️🙃 #ketoprogress #keto #ketotransformation #ketogoals #ketofastosis #ketodietresults #ketodaily #ketogenicliving #ketogenicloving #ketolove #ketolifestyle #ketolife #eatketo #stayontrack #behonestwithyourself #ketofood #ketoworks #lowcarblove #lowcarbdiet #ketotransformations #ketocouples #ketoweightlossplan #ketoweightlossjourney
DEALING WITH GUILT AFTER THE HOLIDAYS feat. an unrelated video of me doing my 3rd set of 3x95kg deadlifts ✨ it‘s the holiday season and you‘re already scared of the guilt that will follow the feast... trust me, i know how you feel. for years, before each Christmas, i’ve been preparing myself mentally for all the food and all the cardio that i had to do after to compensate for all that i’ve stuffed my face with. thankfully i‘ve come up with an easy solution that you can also implement in your life especially during the holidays, but really every single day👇🏽 ✨ 1️⃣first off, start by changing your mentality about the holiday feast. YOU DO NOT HAVE TO FEEL GUILTY and you can still enjoy the foods you crave. think about prevention rather than post-event action. 2️⃣BE ON TRACK BEFOREHAND. make sure you don’t under-eat or start a diet before Christmas. it will only result in a bad relationship with food, and you really don’t want that. eat like a normal human 3️⃣PLAN AHEAD. think of what you really want to eat and prioritise that. there’s no need to eat anything that you don’t enjoy 4️⃣FILL YOUR PLATE MINDFULLY. make sure that veggies dominate so you’re full quicker 5️⃣DRINK UP. having water helps you keep fuller 6️⃣EAT TILL SATISFIED, NOT FULL. be mindful, eat slowly, and small bites. stop when you’re 80% full 7️⃣DITCH THE SCALE. your weight gain WILL NOT BE FAT. you CANNOT GAIN FAT OVERNIGHT. wait 2-3 days till your weight regulates 8️⃣FOLLOW THE 80/20 RULE. this is a general everyday rule of thumb, but your body will thank you eating 80% unprocessed and 20% whatever food 9️⃣DITCH CARDIO. go on a walk the day after and lift some heavy weights to make good use of all the extra carbs, but don’t punish yourself with cardio. it only establishes a bad relationship between you, training and food. ✨ there you go. my top 9 tips on how to deal with post holiday food guilt without even getting to the guilt part 🤷🏽‍♀️ ✨ as i said before, GUILT PREVENTION IS BETTER THAN BEING SORRY🙈 ✨ what are your methods for surviving the holidays?
Tips to help you stay on track.⠀ -⠀ 1. Find an accountability partner. It helps having someone you tell your goals and plans to and following up with them when you do them. Someone that will push you to do it and do it your best!⠀ -⠀ 2. Write down your goals. I started writing my goals down and I started to be way more productive. There is something magical about writing it down. So do it write them down! I make all my clients start by writing down daily goals for the first two weeks and if they don’t find it helpful they can stop after two weeks, but most of them keep goal setting, because when you don’t know what you want to achieve, it’s harder to achieve it!⠀ -⠀ 3. Plan and schedule. Plan your meals, prep your meals, plan when you will workout and don’t cancel that session. Treat it like a meeting with your boss that you can’t cancel.⠀ -⠀ 4. Chart your progress. This is a good tool to help motivate you when you feel like you haven’t achieved anything. If you stick to your plan something will change within a few weeks. Whether it be your weight, your measurements, how you feel, how much you can lift, how much longer you can walk/run. Take progress pictures and put them side by side. You will be surprised at the changes you made.⠀ -⠀ -⠀ Join my FREE three day MACRO MANIA CHALLENGE! Learn about the different macronutrients, get a cheat sheet with foods and which macros they fall under, learn about tracking macros and more! Link to join is in my bio 😊
Yup it's my favorite time of year🌲keep and eye out for the holiday schedule and the 12 days of Christmas workout on Christmas Eve... times to be announced. #letsgo #christmas2018 #letsworkout #bootcamp #toughfitness #stayontrack #comehangwithus #strength #focused #determined #trusttheprocess #carriesbootcamp
#rückblick ich möchte motivieren 🥰💪🏻 Gestern auf einer Babyparty umgeben vom Thema Baby und Schwangeren: erinnerte ich mich an eine wunderschöne Zeit! Irgendwie geht alles viel zu schnell vorbei! Ich habe damit irgendwie das schönste in meinem Leben erfahren können. Mutter von zwei super Mädels. Ebenso brachte es mir nach meinem Sportstudium und aktivem Triathlon, Marathon , Groupfitness , also vielem Sport in meinem Leben die Gelegenheit Veränderungen und Funktionen in meinem Körper neu zu lernen und erfahren. Ich Blicke stolz auf mich durch stillende und schlaflose Nächte, aber trotzdem mit Kids aktiv gewesen zu sein ! Regelmässiges Training etliche Kilometer mit dem Kinderwagen liegen joggend hinter mir ebenso wie Kinderschwimmen Kinderturnen und Spielplätze usw.. ebenso wie regelmässiges Krafttraining im Gym, Crossfit und Outdoorworkout mit Kinderwagen brachten mich da hin wo ich mich wohl fühle! Stark innen und aussen💪🏻😍 die Regelmässigkeit und Gesundes Essen sind das Zaubermittel, mehr nicht. Und ich würde es immer wieder so und nicht anders machen! #motivation #stayontrack #fitmom #girlsthatlift #healthy #momlife #fitness #athlete #personaltrainer #hannover #bikinifitness #inspiration #fitnessfood #babyshower #babybump #gym #fitnessfreak #mindset #tb #takeyourtime #love #family #passion
Keeping it simple ! I’ve made plenty of mistakes along my keto journey... but this right here is a perfect meal in my eyes. Got my BPC for my breakfast after I break my 16 hr fast. Then a 3 egg, sausage , broccoli,& cheese omelette stuffed in a pita For lunch. And finishing with bun less bleu cheese burger and avocado for dinner. Clearly feel like I’m winning in the keto meal prep area today . #lowcarbdiet #ketogenicdiet #fasting #healthylifestyle #lowcarbfood #mealprep #macros #foodtracking #dooallthethings #stayontrack #eatwellbewell #nomnom #bleucheeseburger
This is what our Sunday Funday looks like 😊 “Relax, sit down, take a break, just have a good time.” I am! This is how I have fun, this is me relaxing 😌 DOODS and DOODETTES! I have a new challenge group starting up January 1st!! I haven’t decided how long it will be, I’m thinking at least 2 months, and at the end I am going to have a PRIZE 🎁 for whoever has the largest gains/losses!! 💪🏼🤩 It’s a pretty stellar prize, so I would get in on this! I have 10 spaces left! I have a few signups that are XMas gifts for husbands/ wives and I just think that is such an amazing gift to give ❤️ nothing says I love you like a year of nutrition, workouts and private support❤️. What you get: - ME as your personal support/ coach/ accountability tracker - A full YEAR of over 7,000 different workouts on demand anywhere you are, that range from 30-60 mins... for full body workouts! - The convenience of being able to workout anywhere with minimal equipment and time! - A supply of my amazing superfoods shake that can be a meal substitute, or a snack! The one I have right now tastes like liquified cake 🤤 - An easy to follow nutrition plan that fits ANY lifestyle - private online support groups by moi and my team - Real results. Real self confidence boosting, and a LIFETIME f support from me and the amazing people you will meet through the groups!! Sign up before the new year to save your spot 👏🏻 Drop an emoji below or DM me for more info!❤️🎁💪🏼😍💫 #workout #getresults #workhard #playhard #getfit #behappy #behealthy #stayontrack #superfoods #superyou #newyear #newresolution #nutrtion #hardworkpaysoffs #absforchristmas #goaldigger @bill_irey
Happy Sunday F45 Family! Let’s stay on track during this busy holiday season. Set you goals for the week, make a plan to hit them and have fun doing it!
Breakfast of Winners Keto Pumpkin Cheesecake Jar and coffee #justeats817 #ketocheesecakejar #lowcarb #ketosis #ketosweettooth #stayontrack
Chicken and sausage meal prep for this week. Need to keep on track because next year is coming up fast and there are goals. GOAL GOALS GOALS!!! #mealprep #lunch #stayontrack #food #protein #nutrition #fitness #fitfam #fitspiration #foodporn #gym #gymlife #lift #diet #getlean #train #goals #liftheavier #trainharder #exercise #stayfocused #determination #motivation #nevergiveup #gains #meat #veggies
Ill just be over here, trying to fight all the holiday goodies 🤪! Attempting to drink as much of this gallon of water as I can 🙌🏼! I made it a little over 1/2 way yesterday! All these holiday treats are delicious and sometimes it’s hard to eat in moderation 🤦🏼‍♀️. Last week it got the best of me... I ate 3 candy bars 😳 and a lot of other chocolate 🍫! I can tell my body wasn’t happy with me so back to enjoying the treats in moderation 🙌🏼!
Sunday funday! ....So time for honesty and accountability... After my 4 shows back to back, I've been lazy about meal prep which led me down the dark path of eating whatever I wanted in sight...multiple cheat meals with no purpose...some days I was good, and then others I was bad, very bad 😈. I'm not going to sit here and tell you that I'm a perfect individual and I eat "clean" each and every day... Everybody cheats. Everybody goes off the rails from time to time. After night shift the other night where I had told myself I was only going to have one big cheat meal for dinner over the course of my 12hr shift (which really ended up being Chick-fil-A for dinner, 33 cookies over the course of the night, and Chick-fil-A for breakfast the next morning)...I caught myself slipping and had to get ahold things and reel myself back in. Cheat meals and sweets are fine as long as it is all part of the plan and they serve a purpose. But now that I have meals lined up for the next few days of being on shift, I promise you won't catch me slipping. Just staying real with ya 🙃 #bodybuilder #bodybuilding #anbf #anbfpro #fitness #mealprep #sundayfunday #stayontrack #staythecourse #trusttheprocess #timetowork #growtime #eatcleantrainmean #beaboutit #talkischeap #staytruetoyourself
#stayontrack Today we made sausages over a campfire #🔥#childhoodmemories although in general I‘d rather avoid childhood memories because it feels awkward to think about me as a child 😂 #beautifulplaces #woods #vacation no #whyitravel #thatswhatido #womeninneuroscience #womeninscience #brains #🧠 #science #medicaldoctor #psychiatry #psychiatryresident #medicine #mentalhealth #traveldiary #instatravel #instadoctors #instagood #workandtravel #workhard
Our thoughts tend to stay within our belief system. You think you are afraid of something, so you are afraid. You think you are overweight and it is true. You think you are a liberal or you think you are a conservative and it is proven by your conversations. It doesn't matter whether you have a fear of snakes, public speaking or just starting tasks you have never done before, do not think about the fear. The answer is to face it and get on with your life. Face it with a change of thinking. You do not have to completely change. You can remain liberal or conservative, but you can also understand or even support some of the oppositions ideas. Always give it a try!
Get those workouts in with Melany K before the holidays. Stay on track but still have fun💕💫 . . . #holidayseason #yourfitnessjourney #holidayworkout #stayontrack #christmasworkout #fitnessforlife #lifestyle #healthychoices
Getting back on track as fast as possible. Woke up on a rainy Sunday morning feeling like hot garbage due to all the cake I had the past few days. I knew this feeling would come and I accept it. I got up, ate a clean breakfast and I’m headed to the gym. . . . . . #breakfast #easybreakfast #healthybreakfast #eatclean #eatingclean #eathealthy #cleanfood #cleaneating #healthy #healthyfood #healthylife #healthylifestyle #healthyliving #balanceddiet #balancedlife #balancedlifestyle #fuelyourbody #stayonpoint #stayontrack
Partner Share sessions with a friend who shares same goals. It’s a fun and cost-effective way to start training – and to be kept accountable💪🏻 @transformfitnessnikky. Come check out free classes tomorrow 5am 6am and 6pm . #staystrong #humpday 🐫 #fitnessmotivation #happy #blessed #healthyfood #staywoke #staypositive #stayontrack
No better way to spend a Sunday morning than a 121with @ashrafimranmiah at Kenshiro gym 🙏🏽👊🏽I forgot the hair scrunchie but remembered the kid and the gloves and had a few laughs 🙌🏽🤣#nothingelsematters #committobefit It’s hectic at home so gotta keep the #positivity with the wonderful kind, patient and knowledgeable Ash 💙 #crazyhairdontcare #sweatyhairdontcare #family #mumandson #momandson #imtrying #havingfun #exercisemotivation #fitnessfun #exerciseroutine #competeagainstyourself #grateful #justgottodoit #muaythaifitness #mumof4 #focusonyourself #fitfam #itsfunhere #committobefit #keepgoing #stayontrack #fitnessmotivation #fitmama #fitboy #fitkids #muaythaiboxing #muaythaikids #muaythaikidsclass
#12tipsofchristmas #4 If Christmas for you is treats and a film by the fire, then you can still enjoy this but why not add in a walk around a local park with your family? The extra steps and cardio can help to maintain your weight 🚶🏽‍♀️🍂 #keepactive #holidayseason #christmas #christmasworkout #christmasweightgain #christmasweightloss #holidayweight #workout #stayontrack #behealthy #stayhealthy #tips #healthtips #hiittraining #cardio #strength #weightlifting #smallchanges #results #goals #fitness #maintenance #weekend #healthychoices #didsbury #manchester #gym #thewaterside
2 Weeks down !! Bring on Week 3 of 16.. Trained everyday so far with all my injuries lol. List of injuries - Right Shoulder, Lower Back Pain(hip injury, sciatica related) right knee clicking and swollen and left ankle is fucked lol. Still did 70kgs on Bench for 5 reps and will gradually increase also cable flies is a good way to work on chest pump if dumbells hurt your shoulder! #motivated #nostopping #fuckinjuries #noexcuses #pushforward #stayfocused #stayontrack #backontrack #workontheplan #execute #committment #community #fitness #fun #inspiration #fitspiration #instafit #fitfam #transformation
Don’t be afraid to eat out this weekend! Here are six tips to help ensure you stay on track with good eating habits. - 1. Look up the menu ahead of time. Most restaurants have their menus posted online. Mentally choose what you will have before you go. - 2. Ask that your food is cooked with light oil (or steamed veggies, instead of sautéed). - 3. Swap out the high calorie foods for lower calorie options. If my chicken breast comes with fries, I always ask for vegetables instead (even though I would prefer onion rings💁🏽‍♀️). - 4. Ask for sauces and dressing on the side. This is a must! There are hidden fats and sugars in sauces. Did you know that Chick-filet Sauce has 13 grams of fat in one packet??? - 5. Don’t ask for chips or bread to start. I’m a carbaholic, so this is something that I have to do or imma be in the bread basket with my feet hangin out! No bread on this table, please! - 6. Pack up half of your meal “to go.” My grandmother used to say, “A lady NEVER cleans her plate.” This stays in my head. You don’t hafta eat it all. Save some for later. - Now, of course these tips won’t make you lose fat, but they can help you stay on track this weekend. Enjoy!! - #weekendbegins #stayontrack #eatcleanstaylean #makewisechoices #fitspiration #didyousweattoday 💦
When the gym is freezing, that it feels like you're bench pressing with a pole of ice ❄ So you have to use gloves to be able to get through the session. Note to self: Must get a heater for the gym 📝 #SwannFitness #Exercise #Fitness #Health #Gym #Cold #ColderThanAWitchesTitty #PoleOfIce #Freezing #ZeroNegativity #PositiveMindset #StayFocused #StayOnTrack #Goals #PersonalTraining #PT
Friday I saw a couple I used to work with and in fact they made the food for my wedding. Haven’t seen them in about a year keep in mind but neither of the recognized me. It was kind of fun! For a moment they just stood there and looked at me! I found it hilarious and flattering but mostly funny! I guess losing almost 70 lbs changes a person 😂 I survived time at my parents literally coming home the exact same weight and that’s amazing!! I avoided a lot of shit: cookies, bars, treats, and sweets! Feeling proud and determined! #keto #staystrong #stayontrack #goals #ketogenicdiet #ketogenic #keepsmiling #changeforyou #doitforyou #ketowife #ketomom #ketomomma #ketolifestyle
#weekendworkout It might feel as though it’s harder to get motivated as we’re getting very close to Christmas but sometimes you’ll find that once you get started it can become easier and feel rewarding, so keep going and stay on track as much as possible as we approach Christmas 🎄💪🏻 #staymotivated #inspo #stayontrack #keepgoing #getmoving #rewarding #christmas #workout #fitness #plantosucceed #fitnessplan #health #makemeaplan
Through my autoimmune issues, I have to reflect on how far I’ve come. {trying my best, when I can} to stay active, fit & healthy. 4 years later + 10 lbs heavier ... same bikini 😂 #fitlife #stayontrack #littlebylittle #gains #plants #build #too #bootygains #needaworkoutpartner #anemia #sucks
THE IMPORTANCE OF MACRNUTRIENTS by@equalution ・・・ So that confusing word..’MACRO’, do you often wonder what it means🤔.... Did you know understanding macronutrients can change the game in the context of your body composition and overall results ➖➖➖➖➖➖➖➖➖➖➖➖ Quite simply if you want to: 🔘LOSE weight you need to be in a calorie deficit (eating less then you're expending energy wise) 🔘GAIN weight then you need to be in a calorie surplus (eating more than you're expending energy wise) 🔘MAINTAIN your weight then you need to be consuming the same energy (calories) as your Total Daily Energy Expenditure - which is what you burn on a daily basis inclusive of your activity. ➖➖➖➖➖➖➖➖➖➖➖ Your macronutrient intake - so your protein, fats and carbs, is as important as caloric consumption given the role that macros play in your body composition (ideally when losing fat you want to be retaining muscle while dropping body fat) and overall health - don’t forget micros too! 🍓 🥦 ➖➖➖➖➖➖➖➖➖➖➖➖
Are you making the right choices now and in the coming holidays? The new year is coming but it should be a time to refresh your health and fitness goals, not start completely over. Prepare for success this week, doing you meal preparations and continue to exercise and keep your mind on track. . . . #goals #holidays #mealprep #healthy #healthnut #miami #groceryshopping #prepareforsuccess #success #fitfoodie #newyear #staypositive #stayfocused #stayontrack #letsgetit #hardwork #absatemadeinthekitchen #abs #alyciasabs
How hard is this exercise! Comment below👇
#StayOnTrack 🎧 - @zayn is back with his second solo album "Icarus Falls" 🔥🙏 - Find our short review on our official blog! Link in bio ↗️🔥
#StayOnTrack 🎧 - @zayn is back with his second solo album "Icarus Falls" 🔥🙏 - Find our short review on our official blog! Link in bio ↗️🔥
#StayOnTrack 🎧 - @zayn is back with his second solo album "Icarus Falls" 🔥🙏 - Find our short review on our official blog! Link in bio ↗️🔥
Best way to stay Keto over the holidays? Make your own charcuterie. (No dried fruit or grapes for me) Ive been pretty much dairy free since Oct 1 so the cheese is definitely a treat. Charcuteries are definitely my favorite items for get togethers since way before Keto and we’re the easiest to tailor to my WOE. Home made wings in chili lime sauce and garlic ghee prawns. Voila! You get to eat and your guests think you’re a rock star. @cass.and.keto I think you would have approved, bubbles and all😉🥂 . . #christmasentertaining #ketochristmas #stayontrack #noreasontocheat #charcuterie #keto #ketolifestyle #ketogenic #myketo #ketomyway #ketoliving #ketofam #ketojourney #ketoforlife #weightlossgoals #snackplate #fatfueled #fatforlife #fatbomb #charcuterie #lowcarb #lchf #healthyfat #lowcarb #lowcarblifestyle #lowcarbliving #lowcarbcanada #lowcarbmom #ketoaf #ketofoodporn #ketofam
After completing 10 Weeks of Shredding, Feeling and looking amazing all toned up, I now move into more new goals as 2019 is approaching. Staying committed to my nutrition, Meal prepping to stay on track and already committed to training this week. School holidays are always challenging but I'm always looking forward to spending time with my baby. 4 weeks to continue shredding, staying on point following the program and I'm happy to say no over eating, no drinking, no extra spending and debt free going into 2019 gets me super excited to know January won't be a guilty month for me. Yes I'm looking forward to a Quiet Christmas and News Years all because I want to achieve my goals. My IsaBody challenge finishes on the 9th January so I have to stay on track, Bring on 2019.... The best is yet to come! #shredding #stayontrack #feelthebest #goals
You are never truly beaten until you give up. So often people are telling me “I don’t know how you stay motivated” or “why do you put yourself through this”... I have never been someone to only give a half-assed effort to something I am passionate about. Fitness is something I love (as you can probably tell 🤪). No matter what life throws at me during the day 🥊, my workouts each night always give me the kick in my pants to set me back on the right course. When the going gets tough, I remind myself that things could be so much worse. The key is to stay focused and to always keep an eye on the prize 🏆 👀. Fitness has made me more disciplined than ever before. I have goals to reach, and they will take time to accomplish. But no matter how much criticism I get, no matter how ridiculous people may think my goals are, I KNOW what I want, and I intend to give it my all in order to get it 💪. We all have the ability to be so amazing, and you would be surprised at how small daily changes can accumulate into something great in the long-run ⏱. I do not plan on giving up, so really, I cannot be beaten. Stay strong everyone, and tackle this week head-on! 🔥
I may have over indulged this weekend but I have kept most of my meals keto. Sometimes I find social outings hard to stay on track but I do try my best. Hope everyone had a good weekend 💗💗 • • #Ketosis #KetoDiet #ketogenic #ketolifestyle #ketoweightloss #weightloss #healthy #weightlossjourney #change #progress #lchfaustralia #ketomum #healthyfat #lchf #lowcarb #shred #changes #fitspo #goals #motivation #keto #dedication #mumlife #selflove #ketoaustralia #sugarfree #bodypostive #stayontrack #mentalhealth
12 Days of Holiday Survival Tips Tip #6 : Don’t skip dessert – but make it count Yup, I said it! You don’t have to skip dessert, you’ve earned it. You exercised in the morning, you ate your protein and vegetables all day, you had a post-dinner walk and now it’s time to sit down and enjoy every, single bite! Guilt free! Since you’ve been holding back until this special moment, have the dessert you want, make it count, no holdbacks, but remind yourself it’s a “treat” not a requirement at every meal AND portion control still applies.  You don't need 3 desserts! #12daysofholidaytips #tip6 . . . #holidaytips #12days #holidaysurvival #christmas #holidays #newyears #holidayseason #holidayeating #nutrition #healthgoals #stayontrack #december #holidays #nutritiontips #tips #happyself #healthy #fitlifetips #fitlife #fitlifebalance #fitlifenutrition #nutritionist #healthcoach #trainer #balance #vancouver #dailytip
The best way to spread Christmas cheer is singing loud for all to hear!!!! . ...and/or recreating a bunch of Elf scenes with @cmtbull at @macys 🎅🤶 . ...that totally works, too! . Thanks for the incredible memories this weekend, Pham 🤙🏼🤙🏼 . . . #doyouwantogetfood #elf #merrychristmas #christmasadventures #weare1stphorm #phamilyreunion #nyc #nycadventures
Staying positive will lead you to bigger and better things ahead
Follow@mshunisgreat ❓Which side are you going to be on? Although it’s just an average and doesn’t take into account expenditure etc.. It still illustrate the point of how little amounts can amount to a huge fortune over time 🧠 🙇🏻‍♂️ Tag friends! 💬 Comment! - Follow @hightopbusiness 🏆 Follow @hightopbusiness 🏆 Follow @hightopbusiness 🏆 - #quotes #successmindset #entrepreneurtips #businessworld #opportunity #businessgoals #successtips #bizowner #businessinspiration #successmentor #inspirationnation #focus #stayontrack #everydaycoach #career #successful #achievement #fulfilment #meaning #wealthbuilding #legacy #sidehustle #sidehustler #hustlehard
Motivational Art www.artcanvas.ee/kingitused/
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