#IIFYM photos & videos

10.7m Posts

Neďelný obed 
Batátová polievka a bravčová panenka so slivkovou omáčkou zemiakmi a šalátom👌🏼
658kcal S54 P38 F31
#sunday#sundaylunch#lunch#iifym#iifymgirl#weightloss#weightlossjourney#fit#fitness#hubnuti#sdilenimotivuje#motivacesdilenim#lovely#slovak#slovakia#bratislava#dnesjem#dnesobedujem#obed#nedela#varime#kdejevuletamjecesta

Neďelný obed
Batátová polievka a bravčová panenka so slivkovou omáčkou zemiakmi a šalátom👌🏼
658kcal S54 P38 F31
#sunday #sundaylunch #lunch #iifym #iifymgirl #weightloss #weightlossjourney #fit #fitness #hubnuti #sdilenimotivuje #motivacesdilenim #lovely #slovak #slovakia #bratislava #dnesjem #dnesobedujem #obed #nedela #varime #kdejevuletamjecesta

I’d be lying if I said I wasn’t scared, terrified even. I’m afraid to take the path less followed, I’m afraid to make this journey MINE... one that no one has been through before. I’m afraid because there is no one to tell me which step to take next, or which fork in the road will lead to greater success. There is no rule book to life, love, and everything in between. But then I think about it... I’ve never been one to follow all the rules anyway 😏. #findyourhappiness #FollowYourBliss #createyourjourney

I’d be lying if I said I wasn’t scared, terrified even. I’m afraid to take the path less followed, I’m afraid to make this journey MINE... one that no one has been through before. I’m afraid because there is no one to tell me which step to take next, or which fork in the road will lead to greater success. There is no rule book to life, love, and everything in between. But then I think about it... I’ve never been one to follow all the rules anyway 😏. #findyourhappiness #FollowYourBliss #createyourjourney

don't be ashamed of training 💪🏋
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Learn about a fitness or nutrition program that works. Affordable and effective.💲link in bio🙌♥️ Follow @unyieldingfit👈
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#Keto #Paleo #Flexfriday #bodybuilding  #bodygoals #Weightloss #iifym #leanmuscle #fatloss #instafitness #gymshark #ifbb #biceps #sixpack #fitlife #instafit #fitnessmodel #gym #gymlife #fitness #fitnessmotivation #fit #followbackinstantly #Influencers #fitnessbody #absworkout #abs #gymlife #bikini #instagood #fitnessgirl
Sundayyy pull session

All kindZzz of rows. 
Programming @thesleepypowerlifter 
#back #rows #bodybuilding #motivation #powerlifter #powerbuilding #row #pull #fun #iifym #gym
Nel piatto:
➡️Farfalle integrali
➡️Broccoli, passata di pomodoro, carote, cipolla, sedano
➡️Uovo, macinato di carne
➡️Olio evo

#ideapiatto #piattocompleto #amarsiniziaatavola #iifym #mastica

Nel piatto:
➡️Farfalle integrali
➡️Broccoli, passata di pomodoro, carote, cipolla, sedano
➡️Uovo, macinato di carne
➡️Olio evo

#ideapiatto #piattocompleto #amarsiniziaatavola #iifym #mastica

Melhor churrasco de domingo 😅🥩💪🏿 #Repost @theejosephramirez
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#Repost from @garciasupps5. Hydrolyzed beef protein. Packed with creatine and bcaa for muscle power and recovery.  Sugar free, cholesterol free, lactose free, gluten free!.
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#musclemeds #teammusclemeds #training #supplements #energy #gym #fitness #gains #iifym #npc #bodybuilding #abs #hiit #workout #cardio #ripped #shredded #protein #nutrition #diet #squat #bench #deadlift #lift #ifbb #fitness #fitnessmotivation

Melhor churrasco de domingo 😅🥩💪🏿 #Repost @theejosephramirez
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#Repost from @garciasupps5. Hydrolyzed beef protein. Packed with creatine and bcaa for muscle power and recovery. Sugar free, cholesterol free, lactose free, gluten free!.
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#musclemeds #teammusclemeds #training #supplements #energy #gym #fitness #gains #iifym #npc #bodybuilding #abs #hiit #workout #cardio #ripped #shredded #protein #nutrition #diet #squat #bench #deadlift #lift #ifbb #fitness #fitnessmotivation

Breakfast: Sausage,  bacon,  and Cheese Omelette #quantuml3ap

Breakfast: Sausage, bacon, and Cheese Omelette #quantuml3ap

Stuff takes time... I took every detour you can imagine but eventually got in shape.
Remember
1.  to create tension
2. Train often
3. Hit your macros
And you'll get there!
#back #lats #nycpersonaltrainer #nycpersonaltraining #transformation #workout #delts #fatloss #bodybuildingmotivation #nyc #training #biceps #arms #triceps #shoulders #science #fitness #iifym #abs #Germany #protein #carbs #fat #bodybuilding

Stuff takes time... I took every detour you can imagine but eventually got in shape.
Remember
1. to create tension
2. Train often
3. Hit your macros
And you'll get there!
#back #lats #nycpersonaltrainer #nycpersonaltraining #transformation #workout #delts #fatloss #bodybuildingmotivation #nyc #training #biceps #arms #triceps #shoulders #science #fitness #iifym #abs #Germany #protein #carbs #fat #bodybuilding

Mug Cake rovesciato ai Frutti di bosco e cioccolato fondente😍
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~ Impasto con un albume montato, farina di riso, stevia, frutti di bosco e cioccolato fondente 99% senza zuccheri.
~ Sopra ho ricavato una stellina dall'impasto che rimaneva nella tazza quando l'ho girata e ci ho messo marmellata di fragole.
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Il risultato é spettacolare, mi é piaciuto moltissimo 😋 Pochi ingredienti, pochi zuccheri e molte soddisfazioni!

#healthy #healthyeating #fitnesslife #girlbody #cleaneating #eathealthy #nutrition #fitnessfoods #healthyfood #vegan #veg #lowfat #diet #protein #fitlifestyle #vegetariano #foodporn #iifym #fitfoods #breakfast #colazione #mugcake
#pancake

Mug Cake rovesciato ai Frutti di bosco e cioccolato fondente😍
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~ Impasto con un albume montato, farina di riso, stevia, frutti di bosco e cioccolato fondente 99% senza zuccheri.
~ Sopra ho ricavato una stellina dall'impasto che rimaneva nella tazza quando l'ho girata e ci ho messo marmellata di fragole.
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Il risultato é spettacolare, mi é piaciuto moltissimo 😋 Pochi ingredienti, pochi zuccheri e molte soddisfazioni!

#healthy #healthyeating #fitnesslife #girlbody #cleaneating #eathealthy #nutrition #fitnessfoods #healthyfood #vegan #veg #lowfat #diet #protein #fitlifestyle #vegetariano #foodporn #iifym #fitfoods #breakfast #colazione #mugcake
#pancake

Do you know this person? .
The tired, stressed out female that is a go-getter in life, and that strives for perfection? The same female that has tried every diet in the book, saw results... in fact she saw DRASTIC results only to gain it back (and then some). .
As a coach/nurse I need to set all my #females clear on this message: this is NOT a successful strategy.
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"FOCUS ON THE JOURNEY. NOT THE DESTINATION. JOY IS FOUND NOT IN FINISHING AN ACTIVITY BUT IN DOING IT."
- Greg Anderson
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When it comes to LONGTERM, SUSTAINABLE, HEALTHY fat loss, slow and steady ALWAYS...ALWAYS...ALWAYS wins the race. There are two things you need to ask yourself: is this way of losing fat MAINTAINABLE and SUSTAINABLE?
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Your body is going to continuously fight itself to get back to the highest weight you have reached - however, with maintainable habits and a slower fat loss we can trick the body and resist that urge. .
In other words, what happens when you have a fast fat loss and gain back MORE #weight than you started with? You have more fat cells, you have larger fat cells and you have a new "set point." As we never just gain back to where you started - you gain back more! .
Ladies,If the approach used to achieve these results was fast, and your body and or your body doesn't have the time to develop long term habits, then the approach isn't sustainable. These temporary results is what caused that female above to rebound, have more weight gain, metabolic problems, and a mindset in the gutter. Clearly, fast results are not the way to go. Yes, in some cases the more a female has to lose she may experience a lot of fat loss at the beginning however, that is her bodies natural response to a change in stimulus, and an influx of good #wholefoods . .
Remember the MIDDLE part. Never focus on the beginning or end of a transformation as it is the TIME SPENT in the middle where the magic happens - this is where the female starts to master change, and embrace her new way of living.
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#carb #nurse #femalehormones #diet #glutes #strong #keto #weightloss #fatloss #medicine #health #igfit #leanbody #HITT #iifym #healthyfood

Do you know this person? .
The tired, stressed out female that is a go-getter in life, and that strives for perfection? The same female that has tried every diet in the book, saw results... in fact she saw DRASTIC results only to gain it back (and then some). .
As a coach/nurse I need to set all my #females clear on this message: this is NOT a successful strategy.
.
"FOCUS ON THE JOURNEY. NOT THE DESTINATION. JOY IS FOUND NOT IN FINISHING AN ACTIVITY BUT IN DOING IT."
- Greg Anderson
.
When it comes to LONGTERM, SUSTAINABLE, HEALTHY fat loss, slow and steady ALWAYS...ALWAYS...ALWAYS wins the race. There are two things you need to ask yourself: is this way of losing fat MAINTAINABLE and SUSTAINABLE?
.
Your body is going to continuously fight itself to get back to the highest weight you have reached - however, with maintainable habits and a slower fat loss we can trick the body and resist that urge. .
In other words, what happens when you have a fast fat loss and gain back MORE #weight than you started with? You have more fat cells, you have larger fat cells and you have a new "set point." As we never just gain back to where you started - you gain back more! .
Ladies,If the approach used to achieve these results was fast, and your body and or your body doesn't have the time to develop long term habits, then the approach isn't sustainable. These temporary results is what caused that female above to rebound, have more weight gain, metabolic problems, and a mindset in the gutter. Clearly, fast results are not the way to go. Yes, in some cases the more a female has to lose she may experience a lot of fat loss at the beginning however, that is her bodies natural response to a change in stimulus, and an influx of good #wholefoods . .
Remember the MIDDLE part. Never focus on the beginning or end of a transformation as it is the TIME SPENT in the middle where the magic happens - this is where the female starts to master change, and embrace her new way of living.
.
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#carb #nurse #femalehormones #diet #glutes #strong #keto #weightloss #fatloss #medicine #health #igfit #leanbody #HITT #iifym #healthyfood

Bro food and a Greek yogurt bowl was how I ended the night last night! Both super simple but didn’t feel like anything crazy. Though it did leave me quite a bit short on cals since I didn’t really eat much yesterday I just wasn’t super hungry 🤷🏼‍♂️. I have plans to make up for it today. 
Hope everyone has a good day, only thing I got going on today is finishing up laundry and hitting an arm day and eating all the food! Literally 😅😅😅 Anywho catch you all later!

#iifym #ifitfitsyourmacros #flexibledieting #caloriesincaloriesout #brofood #chickenandveggies #healthyfood #balance #cereal #cerealkiller #yogurtbowl #oikos #chocolatepeanutbutter #peanutbutter #food #foodgains #gains #carbs #carbsafterdark #carbsmakeyoufat #eeeeeats

Bro food and a Greek yogurt bowl was how I ended the night last night! Both super simple but didn’t feel like anything crazy. Though it did leave me quite a bit short on cals since I didn’t really eat much yesterday I just wasn’t super hungry 🤷🏼‍♂️. I have plans to make up for it today.
Hope everyone has a good day, only thing I got going on today is finishing up laundry and hitting an arm day and eating all the food! Literally 😅😅😅 Anywho catch you all later!

#iifym #ifitfitsyourmacros #flexibledieting #caloriesincaloriesout #brofood #chickenandveggies #healthyfood #balance #cereal #cerealkiller #yogurtbowl #oikos #chocolatepeanutbutter #peanutbutter #food #foodgains #gains #carbs #carbsafterdark #carbsmakeyoufat #eeeeeats

@nespresso over ice with @thrivemarket collagen peptides, caramel @nutpods + 1tsp of sugar ☕️
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#IIFYM #macros #macrotracking #iifymwomen #myfitnesspal #mfp  #weightlossjourney #healthylifestyle #healthiswealth #eatwell #mindfuleating #glutenfree #glutenfreeliving #dairyfree

@nespresso over ice with @thrivemarket collagen peptides, caramel @nutpods + 1tsp of sugar ☕️
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#IIFYM #macros #macrotracking #iifymwomen #myfitnesspal #mfp #weightlossjourney #healthylifestyle #healthiswealth #eatwell #mindfuleating #glutenfree #glutenfreeliving #dairyfree

#Repost @fla_vidafit ・・・
Elevamos o pão com ovo e hambúrguer a outro patamar!🍔🍔
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Tem dia que a gente precisa sair da rotina e relaxar um pouco 🥳🥳
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#mulheresquetreinam #cutting #dietaflexivel #dietasemsofrimento #macros #unicornio #saudemental #iifym #burger #foradarotina #saindodarotina #lunchtime #almoço #saiadarotina #flexibilidade #comfortfood

#Repost @fla_vidafit ・・・
Elevamos o pão com ovo e hambúrguer a outro patamar!🍔🍔
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Tem dia que a gente precisa sair da rotina e relaxar um pouco 🥳🥳
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#mulheresquetreinam #cutting #dietaflexivel #dietasemsofrimento #macros #unicornio #saudemental #iifym #burger #foradarotina #saindodarotina #lunchtime #almoço #saiadarotina #flexibilidade #comfortfood

Never done a repost but read this and just had to repost it. This is bodybuilding to an absolute tee

So many contradictions and over complications!

Courtesy of @rpdrmike 
#fitness #bodybuilding #gym #workout #training #diet #iifym #fatloss #nutrition #lean #muscle #eatclean #flexibledieting #instafit #fitfam

Never done a repost but read this and just had to repost it. This is bodybuilding to an absolute tee

So many contradictions and over complications!

Courtesy of @rpdrmike
#fitness #bodybuilding #gym #workout #training #diet #iifym #fatloss #nutrition #lean #muscle #eatclean #flexibledieting #instafit #fitfam

🔥The truth about progress🔥 by @dancudes -
Follow @dancudes !
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People have this misconception of what progress looks and feels like. I did a post not too long ago about different forms of progress, but progress isn't usually linear no matter the goal. It's never just constant perfection with no setbacks and consistent motivation. People who go into it with that expectation often find themselves giving up when their expectations and their reality do not align. The reality is, progress isn't always perfect. Their will be setbacks and their will be times when you are unmotivated. The difference here is that through developing lifestyle habits, you become disciplined and that discipline leads to overcoming these challenges that come your way. This is how you make progress and this is how you ensure you reach any and all of your goals. You can do it with some effort and dedication, some persistence and consistency. You achieve your goals with one step at a time.
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➡️ Tag someone who should see this.
 Follow @topworkouttips for the best workout and nutrition advice on Instagram !

🔥The truth about progress🔥 by @dancudes -
Follow @dancudes !
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People have this misconception of what progress looks and feels like. I did a post not too long ago about different forms of progress, but progress isn't usually linear no matter the goal. It's never just constant perfection with no setbacks and consistent motivation. People who go into it with that expectation often find themselves giving up when their expectations and their reality do not align. The reality is, progress isn't always perfect. Their will be setbacks and their will be times when you are unmotivated. The difference here is that through developing lifestyle habits, you become disciplined and that discipline leads to overcoming these challenges that come your way. This is how you make progress and this is how you ensure you reach any and all of your goals. You can do it with some effort and dedication, some persistence and consistency. You achieve your goals with one step at a time.
-
➡️ Tag someone who should see this.
Follow @topworkouttips for the best workout and nutrition advice on Instagram !

#healthybreakfast con: • #yogurthomemade 🥛
• Bastoncini di crusca @kellogs_official 🌾
• Banana 🍌 • #burrodarachidi @probios1978 🥜
• The verde alla vaniglia 🥃
• Caffè ☕️ Finalmente la primavera! Questo sole e questo caldo mi mettono di buonumore. Sfrutterò questa giornata di #rest per fare una bella passeggiata al sole. Vorrei che fosse primavera tutto l’anno 🌷

Buona domenica ☀️ #xwoman #xwomanacademy #fitgirl #fitfam #fitness #healthyliving #restday #sunnyday #iifym #iifymitalia #springvibes #strongnotskinny #edfree #edsurvivor #edrecovery #sundayvibes #jogurthomemade #gymlife #gymgirl #irongirl #girlswholifts

#healthybreakfast con: • #yogurthomemade 🥛
• Bastoncini di crusca @kellogs_official 🌾
• Banana 🍌 • #burrodarachidi @probios1978 🥜
• The verde alla vaniglia 🥃
• Caffè ☕️ Finalmente la primavera! Questo sole e questo caldo mi mettono di buonumore. Sfrutterò questa giornata di #rest per fare una bella passeggiata al sole. Vorrei che fosse primavera tutto l’anno 🌷

Buona domenica ☀️ #xwoman #xwomanacademy #fitgirl #fitfam #fitness #healthyliving #restday #sunnyday #iifym #iifymitalia #springvibes #strongnotskinny #edfree #edsurvivor #edrecovery #sundayvibes #jogurthomemade #gymlife #gymgirl #irongirl #girlswholifts

Here’s some macro friendly Nutella crepes.

These are the crepe and Nutella recipes from the new ebooks. Super simple to make and with minimal ingredients and the macros for the whole lot:

Calories:250
Fat:6
Carbs:7
Protein:40

I usually batch make the macro friendly Nutella and keep the jar in the fridge for any Nutella related emergencies that might occur.... The recipes for for both of these are  included in my desserts ebook (desserts only) 👍🏼 check the link in my bio for a preview of what's waiting inside and see why thousands of people are loving it 🙄 and as of now (if you haven't heard) you can get all five of my ebooks at a discounted price, look for the Beltsander The works Deal on my website 👆🏼.

Here’s some macro friendly Nutella crepes.

These are the crepe and Nutella recipes from the new ebooks. Super simple to make and with minimal ingredients and the macros for the whole lot:

Calories:250
Fat:6
Carbs:7
Protein:40

I usually batch make the macro friendly Nutella and keep the jar in the fridge for any Nutella related emergencies that might occur.... The recipes for for both of these are included in my desserts ebook (desserts only) 👍🏼 check the link in my bio for a preview of what's waiting inside and see why thousands of people are loving it 🙄 and as of now (if you haven't heard) you can get all five of my ebooks at a discounted price, look for the Beltsander The works Deal on my website 👆🏼.

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🇪🇸 Pasta integral con atún y tomate 🍝. Plato lleno de energías para el partido de las 5! ⚽️
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🇬🇧 Whole wheat pasta with tomato sauce and tuna 🍝. Energies for the football match!⚽️
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🇪🇸 Pasta integral con atún y tomate 🍝. Plato lleno de energías para el partido de las 5! ⚽️
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🇬🇧 Whole wheat pasta with tomato sauce and tuna 🍝. Energies for the football match!⚽️
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Gdy wpadasz do siostry i zostajesz takie ciasto, ale nie musisz odmawiać, bo specjalnie dla Ciebie policzyła makro i postarala sie żeby było całkiem fit ❤ jeden krem to masło orzechowe +daktyle, a drugi to ubita aquafaba(woda z ciecierzycy) z gorzka czekoladą. @kosinskaadrianna wyszło zajebiste! Dziękuje ❤ #ciastoczekoladowe  #fitdessert #fitjedzenie #czekolada #tarta #helathyfood #bialko #zdroweprzepisy #redukcja #protein #gymfood #białko #zdrowydeser #fitdeser #deser #ciasto #bezcukru #czystamicha  #zdrowekalorie #zdrowejedzenie #zdrowadieta #trening #zdroweciasto #dieta #diet #fitciasto #iifym

Gdy wpadasz do siostry i zostajesz takie ciasto, ale nie musisz odmawiać, bo specjalnie dla Ciebie policzyła makro i postarala sie żeby było całkiem fit ❤ jeden krem to masło orzechowe +daktyle, a drugi to ubita aquafaba(woda z ciecierzycy) z gorzka czekoladą. @kosinskaadrianna wyszło zajebiste! Dziękuje ❤ #ciastoczekoladowe #fitdessert #fitjedzenie #czekolada #tarta #helathyfood #bialko #zdroweprzepisy #redukcja #protein #gymfood #białko #zdrowydeser #fitdeser #deser #ciasto #bezcukru #czystamicha #zdrowekalorie #zdrowejedzenie #zdrowadieta #trening #zdroweciasto #dieta #diet #fitciasto #iifym

Wrap tosti! 🌮
🏋🏼‍♀️KCAL: 414
🌾K: 36
🐷V: 18
🥚E: 24

Voor dit recept gebruik ik een wrap van 62 gram @albertheijn, hierop verdeel ik 4 plakjes gerookte kipfilet van @lidlnederland. Dit is ongeveer 50 gram. Hier leg je 45 gram gegrilde groenten op en 1 plak belegen 30+ kaas van 36 gram. Wil je een maaltijd lager in calorieën neem dan een kleinere wrap en minder kaas. Doe de wrap dubbel en bak hem hem op de contactgrill gaar. Als finishing touch gebruik ik de chili-knoflooksaus van @theleannshop. Deze past hier perfect bij en is maar 3kcal per portie 😃🙌🏼 Enjoy!
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#macrofriendlychef #macrofriendly #shirleythemacrofriendlychef #IIFYM #iifymgirls #iifymwomen #iifymrecipes
#iifymfood #iifymlifestyle #iifymnl #fitfamnl #fitdutchies #fitdutchie #macros #macro #fitnessrecept #fitnessrecepten #gezonderecepten #gezondrecept #wrap #kip #gezond #healthy #fitnessrecipes #fitnessrecipe #fitness #bodybuilding #bikinifitness

Wrap tosti! 🌮
🏋🏼‍♀️KCAL: 414
🌾K: 36
🐷V: 18
🥚E: 24

Voor dit recept gebruik ik een wrap van 62 gram @albertheijn, hierop verdeel ik 4 plakjes gerookte kipfilet van @lidlnederland. Dit is ongeveer 50 gram. Hier leg je 45 gram gegrilde groenten op en 1 plak belegen 30+ kaas van 36 gram. Wil je een maaltijd lager in calorieën neem dan een kleinere wrap en minder kaas. Doe de wrap dubbel en bak hem hem op de contactgrill gaar. Als finishing touch gebruik ik de chili-knoflooksaus van @theleannshop. Deze past hier perfect bij en is maar 3kcal per portie 😃🙌🏼 Enjoy!
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#macrofriendlychef #macrofriendly #shirleythemacrofriendlychef #IIFYM #iifymgirls #iifymwomen #iifymrecipes
#iifymfood #iifymlifestyle #iifymnl #fitfamnl #fitdutchies #fitdutchie #macros #macro #fitnessrecept #fitnessrecepten #gezonderecepten #gezondrecept #wrap #kip #gezond #healthy #fitnessrecipes #fitnessrecipe #fitness #bodybuilding #bikinifitness

⚘ buongiorno e buona domenica a tutti! Oggi mi sono goduta una passeggiata in centro con il mio ragazzo, con un sole così caldo che ad un certo punto sono stata costretta a togliermi il giubbino.
[Pranzo con polpette vegetariane, carote, olio e quattro gallette di segale]
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#eat #fitness #fit #edfamily #diet #fitgirl #fitnessaddict #fitspo #workout #bodybuilding #eatgood #gym #iifym #food #health #healthy #intuitiveeating #healthychoices #eathealthy #strong #motivation #foodporn #edrecovery #lifestyle #mentalhealth #bodypositivity #cleaneating #eatclean #strongnotskinny

⚘ buongiorno e buona domenica a tutti! Oggi mi sono goduta una passeggiata in centro con il mio ragazzo, con un sole così caldo che ad un certo punto sono stata costretta a togliermi il giubbino.
[Pranzo con polpette vegetariane, carote, olio e quattro gallette di segale]
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#eat #fitness #fit #edfamily #diet #fitgirl #fitnessaddict #fitspo #workout #bodybuilding #eatgood #gym #iifym #food #health #healthy #intuitiveeating #healthychoices #eathealthy #strong #motivation #foodporn #edrecovery #lifestyle #mentalhealth #bodypositivity #cleaneating #eatclean #strongnotskinny

I hadn't posted my last 2 weigh-ins because I felt like I was barely making progress and why share that? But today I woke up super positive and super excited to see the scale. What a surprise! A nice loss!! I have been eating a caloric deficit and watching my carbs and protein. Also working out 4-5 times a week & it's paying off. I remember when I started my journey how I felt to see a weekly loss on the scale and how exciting it was. The feeling is still there! 😭💪🏻 losingweight #instagramfitness #igweightlossjourney #bodyunderconstruction #goaldigger #weighinday #myfitnessjourney #flabtofit #fitspo #myfitlife #weightlossjourney #fyourbeautystandards #bodyunderconstruction #weightlossdiary #weighttraining #myweightlossjourney #igfitspo #fitsporation #inspire #weightlosss #weightloss #naturalweightloss #progress #iifym #followmyjourney #weightlosstransformation #weightlossinspiration #Sunday #march

I hadn't posted my last 2 weigh-ins because I felt like I was barely making progress and why share that? But today I woke up super positive and super excited to see the scale. What a surprise! A nice loss!! I have been eating a caloric deficit and watching my carbs and protein. Also working out 4-5 times a week & it's paying off. I remember when I started my journey how I felt to see a weekly loss on the scale and how exciting it was. The feeling is still there! 😭💪🏻 losingweight #instagramfitness #igweightlossjourney #bodyunderconstruction #goaldigger #weighinday #myfitnessjourney #flabtofit #fitspo #myfitlife #weightlossjourney #fyourbeautystandards #bodyunderconstruction #weightlossdiary #weighttraining #myweightlossjourney #igfitspo #fitsporation #inspire #weightlosss #weightloss #naturalweightloss #progress #iifym #followmyjourney #weightlosstransformation #weightlossinspiration #Sunday #march

The Bulk Is Practically Over

This sickcunt potentially might drop tonight👁
Link will be in bio.

The Bulk Is Practically Over

This sickcunt potentially might drop tonight👁
Link will be in bio.

😋😋😋😋
Well I certainly had a little treat tonight!! My friend surprised me with these banana and egg pancakes - she also added a little soya milk! 
Perfecto! A nice ending to a miserable week. 
#sundayfunday #sundaytreats #surprisetreats #dfgffoods 
#dairyfree #glutenfree #dfgffoodsgoestraveling #dfgffoodstravels #insta #health #wealth #healthy #healthyfood #ukfitfam #iifym #iifmm #cleaneating #nutrition #banana #egg #soyamilk #fortheloveoffood #fortheloveofhealthytreats

😋😋😋😋
Well I certainly had a little treat tonight!! My friend surprised me with these banana and egg pancakes - she also added a little soya milk!
Perfecto! A nice ending to a miserable week.
#sundayfunday #sundaytreats #surprisetreats #dfgffoods
#dairyfree #glutenfree #dfgffoodsgoestraveling #dfgffoodstravels #insta #health #wealth #healthy #healthyfood #ukfitfam #iifym #iifmm #cleaneating #nutrition #banana #egg #soyamilk #fortheloveoffood #fortheloveofhealthytreats

😕 Don't know how to start #ketodiet properly? or want to lose 5-10 lbs in the first week alone with #ketolifestyle ?
You can click link in our bio to get Everything You Need for #keto Success. Imagine… armed with 4-week meal plan, 7 Keto guide books, and the 3 bonus guides… you’ll be able to start strong and finish strong. 💪
⏩ Don't forget to share and follow @ketoproper for more 😃
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♥ Tag someone who would make it for you 😍⁣🍝
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🥓🥓 Asparagus wrapped in bacon !! 😋
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Credit to @keto_blondie
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#iifym #ketoaf #weightloss #weightlossjourney #pcos
#lowcarblife #lowcarblifestyle #ketorecipes #ketoweightloss #ketogenicdiet #ketos #ketosis #ketoresults #ketones #ketolife #ketofam #ketofood #ketonesforfuel #ketocommunity #ketofastosis #ketomeal #ketogains #ketoeats #ketoliving #highfat

😕 Don't know how to start #ketodiet properly? or want to lose 5-10 lbs in the first week alone with #ketolifestyle ?
You can click link in our bio to get Everything You Need for #keto Success. Imagine… armed with 4-week meal plan, 7 Keto guide books, and the 3 bonus guides… you’ll be able to start strong and finish strong. 💪
⏩ Don't forget to share and follow @ketoproper for more 😃
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♥ Tag someone who would make it for you 😍⁣🍝
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🥓🥓 Asparagus wrapped in bacon !! 😋
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Credit to @keto_blondie
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#iifym #ketoaf #weightloss #weightlossjourney #pcos
#lowcarblife #lowcarblifestyle #ketorecipes #ketoweightloss #ketogenicdiet #ketos #ketosis #ketoresults #ketones #ketolife #ketofam #ketofood #ketonesforfuel #ketocommunity #ketofastosis #ketomeal #ketogains #ketoeats #ketoliving #highfat

Hands up if you over did it this weekend 🙋🏽‍♀️🙈
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This weekend has been full of food and alcohol for me. My stomach is hating me today, not gonna lie 😰🙈 But as always, I’ve prepped my meals for the week and will be back to my normal routine tomorrow 👌🏼 So I know my stomach will be fine again in no time.⠀
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Not all weeks are going to be perfect and that’s okay. We’re only human. You’re entitled to have a life and enjoy it. So please don’t beat yourself up for overdoing it this weekend. Just get back on track as soon as possible and you’ll feel back to normal in a couple of days 🤗 ⠀
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Hope you all have a relaxing Sunday 💕⠀
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Hands up if you over did it this weekend 🙋🏽‍♀️🙈

This weekend has been full of food and alcohol for me. My stomach is hating me today, not gonna lie 😰🙈 But as always, I’ve prepped my meals for the week and will be back to my normal routine tomorrow 👌🏼 So I know my stomach will be fine again in no time.⠀

Not all weeks are going to be perfect and that’s okay. We’re only human. You’re entitled to have a life and enjoy it. So please don’t beat yourself up for overdoing it this weekend. Just get back on track as soon as possible and you’ll feel back to normal in a couple of days 🤗 ⠀

Hope you all have a relaxing Sunday 💕⠀


#foodinspo 👉🏽 roasted ground turkey with a lot of veggies on coconut oil, lot of spices (included cinnamon😁), and fresh salad with broccoli and olive oil under that😅 #eatbig
moj "jedálniček" značne ovplyvňuje Lidl. tentokrát morčacie mleté, akcia✌🏽na koko oleji orestovaná všetka zelenina sveta, do 3 min, haha. + všetko korenie, čo mám doma, aj škoricu (😂). pod tým ešte 200g brokolice a šalátu s olivovým olejom. celkom zaslúžene🙆🏽 po 3 hodinách walkingu s Erosom. aj sa mi o(s)pálil xicht😂 už máme 15tis krokov💪🏽 zvyšujeme NEAT. chcela som byť offline aj dnes, ale radšej som si nastavila na IG upozornenie, že smiem tu stráviť čas nanajvýš 30 min😁 // 📊488kcal; 22F 20C 50P, 9g fiber. #balance 
#truxythechef

#foodinspo 👉🏽 roasted ground turkey with a lot of veggies on coconut oil, lot of spices (included cinnamon😁), and fresh salad with broccoli and olive oil under that😅 #eatbig
moj "jedálniček" značne ovplyvňuje Lidl. tentokrát morčacie mleté, akcia✌🏽na koko oleji orestovaná všetka zelenina sveta, do 3 min, haha. + všetko korenie, čo mám doma, aj škoricu (😂). pod tým ešte 200g brokolice a šalátu s olivovým olejom. celkom zaslúžene🙆🏽 po 3 hodinách walkingu s Erosom. aj sa mi o(s)pálil xicht😂 už máme 15tis krokov💪🏽 zvyšujeme NEAT. chcela som byť offline aj dnes, ale radšej som si nastavila na IG upozornenie, že smiem tu stráviť čas nanajvýš 30 min😁 // 📊488kcal; 22F 20C 50P, 9g fiber. #balance
#truxythechef

SUNDAY BRUNCH⁣
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Stay in. ⁣
Save money. ⁣
Stay on track to your goal. ⁣
⁣
Coach @katiepodralski ‘s favorite brunch meal as of recent is a scramble with a side of waffles!⁣
⁣
SCRAMBLE:⁣
🍳 Mushrooms⁣
🍳 Chicken sausage⁣
🍳 Spinach⁣
🍳 Eggs ⁣
🍳 Kraut⁣
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(1️⃣ Cook chicken sausage and mushrooms on med-hi heat on the stove with a cover on the pan. Option to add garlic powder, salt, and TJ’s mushroom seasoning. Periodically stir until mushrooms & sausage are cooked through. 2️⃣ Remove lid, turn heat down to med-low & add in spinach, stirring until cooked down. 3️⃣ Add in eggs! Katie’s current fat #s aren’t as high as they were before as she’s starting her first cut in over a year (!!), she is currently using 2 whole eggs + 1 egg white. You can opt for whole eggs or egg whites based on your liking! 4️⃣ Remove scramble from pan when finished cooking, and top with your favorite sauerkraut. Katie chooses a garlic dill pickle flavored kraut.)⁣
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WAFFLES:⁣
🍌 1 Banana⁣
🍌 2 Gluten free Van’s waffles⁣
🍌 2 Tbsp nut butter⁣
🍌 Drizzle of honey⁣
🍌 Sprinkle of chia seeds ⁣
⁣
Tag us at #fnfclientmeals to show us what you’re making 🙌🏼⁣

SUNDAY BRUNCH⁣

Stay in. ⁣
Save money. ⁣
Stay on track to your goal. ⁣

Coach @katiepodralski ‘s favorite brunch meal as of recent is a scramble with a side of waffles!⁣

SCRAMBLE:⁣
🍳 Mushrooms⁣
🍳 Chicken sausage⁣
🍳 Spinach⁣
🍳 Eggs ⁣
🍳 Kraut⁣

(1️⃣ Cook chicken sausage and mushrooms on med-hi heat on the stove with a cover on the pan. Option to add garlic powder, salt, and TJ’s mushroom seasoning. Periodically stir until mushrooms & sausage are cooked through. 2️⃣ Remove lid, turn heat down to med-low & add in spinach, stirring until cooked down. 3️⃣ Add in eggs! Katie’s current fat #s aren’t as high as they were before as she’s starting her first cut in over a year (!!), she is currently using 2 whole eggs + 1 egg white. You can opt for whole eggs or egg whites based on your liking! 4️⃣ Remove scramble from pan when finished cooking, and top with your favorite sauerkraut. Katie chooses a garlic dill pickle flavored kraut.)⁣

WAFFLES:⁣
🍌 1 Banana⁣
🍌 2 Gluten free Van’s waffles⁣
🍌 2 Tbsp nut butter⁣
🍌 Drizzle of honey⁣
🍌 Sprinkle of chia seeds ⁣

Tag us at #fnfclientmeals to show us what you’re making 🙌🏼⁣

Still fluctuating around 81kg 📈 but visually looking leaner, definently a decent amount of fat replaced with quality muscle gains especially on the upper body portion. Gonna keep the head down and grind harder towards my goals 💥👊💪 lets Get it! .
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#gettingitdone #letsgetit #go4it #gym #instafit #fitness #fit #fitfam #fitspo #bodybuilding #eatclean #iifym #cardio #motivation #운동하는남자 #피트니스 #instagood #ootd

Still fluctuating around 81kg 📈 but visually looking leaner, definently a decent amount of fat replaced with quality muscle gains especially on the upper body portion. Gonna keep the head down and grind harder towards my goals 💥👊💪 lets Get it! .
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#gettingitdone #letsgetit #go4it #gym #instafit #fitness #fit #fitfam #fitspo #bodybuilding #eatclean #iifym #cardio #motivation #운동하는남자 #피트니스 #instagood #ootd

Make sure to practice hygiene when preparing food. Failing to do so can make you and other sick.

#clean #foodsafety #foodprep #goals #iifym
#gym #strong #womenwholiftheavy #PT

Make sure to practice hygiene when preparing food. Failing to do so can make you and other sick.

#clean #foodsafety #foodprep #goals #iifym
#gym #strong #womenwholiftheavy #PT

B R U N C H 👨🏼‍🍳
Quel plaisir de se faire servir, de rien préparer et de dormir un dimanche matin c’est tellement rare 😅
Un brunch à volonté pas loin de chez moi donc je fonce, en plus dans un cadre vraiment sympa avec le soleil en terrasse en plus ☀️! C’était très bon je reviendrais, très bonne adresse @garden_rb 😋

Bon je te laisse je vais aller marcher pour digérer car tu te doutes que j’ai pas mangé qu’une seule assiette 😂
Passes une bonne journée 😉
#foodphotography #foodpic #foodies #lifestyle #yum #yummy #teamshape #instamoment #meal  #breakfast #healthy #foodstagram #igers #instagood #instagram #igersfrance #iifym #meal #sunday #latergram #brunch #foodbeast #foodstyling #brunchtime #foodblogger #instafood

B R U N C H 👨🏼‍🍳
Quel plaisir de se faire servir, de rien préparer et de dormir un dimanche matin c’est tellement rare 😅
Un brunch à volonté pas loin de chez moi donc je fonce, en plus dans un cadre vraiment sympa avec le soleil en terrasse en plus ☀️! C’était très bon je reviendrais, très bonne adresse @garden_rb 😋

Bon je te laisse je vais aller marcher pour digérer car tu te doutes que j’ai pas mangé qu’une seule assiette 😂
Passes une bonne journée 😉
#foodphotography #foodpic #foodies #lifestyle #yum #yummy #teamshape #instamoment #meal #breakfast #healthy #foodstagram #igers #instagood #instagram #igersfrance #iifym #meal #sunday #latergram #brunch #foodbeast #foodstyling #brunchtime #foodblogger #instafood

Form Check!

This is why filming yourself or having a training partner is so important! Sometimes you need that extra pair of eyes to tell you to stop training like a knob 😂 .

It's very easy to keep trying to chase loads for progression, and on some exercises where you're very braced it's easied to do as it is harder to cheat the reps. As you can see from the second video I started to add load too quickly which resulted in me being too quick in the eccentrics and my hips were coming up out of the whole and me leaning forward... Now for a back squat your hips can do this, however this exercise is set up SPECIFICALLY to target the quads, meaning you want it as knee dominant as possible (Why we use the elevated heel and safety bar) so bringing your hips up is counter productive. .

I've stripped the weight back and really focused on driving my knees forward the whole time and keeping my back more upright and I can feel my quads firing a lot more. More weight doesn't always equal more muscle growth. This is definitely an exercise that I will focus a lot on form before thinking about adding load as it is quite technical 💪🏻 @stevesmithfitness

Form Check!

This is why filming yourself or having a training partner is so important! Sometimes you need that extra pair of eyes to tell you to stop training like a knob 😂 .

It's very easy to keep trying to chase loads for progression, and on some exercises where you're very braced it's easied to do as it is harder to cheat the reps. As you can see from the second video I started to add load too quickly which resulted in me being too quick in the eccentrics and my hips were coming up out of the whole and me leaning forward... Now for a back squat your hips can do this, however this exercise is set up SPECIFICALLY to target the quads, meaning you want it as knee dominant as possible (Why we use the elevated heel and safety bar) so bringing your hips up is counter productive. .

I've stripped the weight back and really focused on driving my knees forward the whole time and keeping my back more upright and I can feel my quads firing a lot more. More weight doesn't always equal more muscle growth. This is definitely an exercise that I will focus a lot on form before thinking about adding load as it is quite technical 💪🏻 @stevesmithfitness

The idea is to follow natural ryhtms of hunger, thirst, sleeping and waking.⏳
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A cockless day is not necessarily one without taks- the tasks simply have no limit time. Obviously, this is easiest to arrange at weekends or on holidays. 💫
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The night before your chosen day, remove all clocks, watches or phones from sight. Turn off the alarm clock. 👐
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Your day begins when you awaken naturally- either with sunrise or when you have the right amount of sleep. 🌅
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Obey your body's ryhtms.
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There may be several things you want to do. Decide which ones you will aim to do before lunch. Busy yourself on them, one after another until you will feel it is time to eat. Do not worry if you do not complete everything you planned to do. As you undertake each activity,  focus on its quality.
Between tasks, try to concentrate your whole attention on whatever you do. ☇
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Remember that this day is devoted to quality,  not to measurement or achievement. 👍
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#IGFit #fitfam #FitInspiration #IIFYM #instagood #power #training #gym #fit #fitness  #strong #gymtips #motivation  #goals  #fitspo #inspo #workout #fittips #stayfit #healthyliving #livewell #sunday #mindfulness #happiness #meditation #rest #restday #yogalife

The idea is to follow natural ryhtms of hunger, thirst, sleeping and waking.⏳
.
A cockless day is not necessarily one without taks- the tasks simply have no limit time. Obviously, this is easiest to arrange at weekends or on holidays. 💫
.
The night before your chosen day, remove all clocks, watches or phones from sight. Turn off the alarm clock. 👐
.
Your day begins when you awaken naturally- either with sunrise or when you have the right amount of sleep. 🌅
.
Obey your body's ryhtms.
.
There may be several things you want to do. Decide which ones you will aim to do before lunch. Busy yourself on them, one after another until you will feel it is time to eat. Do not worry if you do not complete everything you planned to do. As you undertake each activity,  focus on its quality.
Between tasks, try to concentrate your whole attention on whatever you do. ☇
.
Remember that this day is devoted to quality,  not to measurement or achievement. 👍
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#IGFit #fitfam #FitInspiration #IIFYM #instagood #power #training #gym #fit #fitness #strong   #gymtips #motivation #goals   #fitspo #inspo #workout #fittips #stayfit #healthyliving #livewell #sunday #mindfulness #happiness #meditation #rest #restday #yogalife

DOMENICA & POLENTA !
🌽 🌽 🌽 
Con merluzzo 🐟 e paprika 
Chili di cavolo nero al forno 
Zucchine 🥒 🥒 
Pistacchi
•••••••••••••••
E adesso...
RELAAAAXXX!
Strano? Un po’ ma anche il #teamgiappone 🇯🇵 ogni tanto si riposa.
S.P.A. 😎✌🏼👯‍♀️🐾🐾
@giorgiapuntiroli 
#spa #lunch #fitlunch #fitfood #fit #fitness #fitnessmotivation #fitgirl #polenta #domenica #pranzo #ideeincucina #ioincucina #gym #macros #weekend #followme #chips #alimentazione #sportealimentazione #sport #muscles #iifym #iifymwomen #iifymrecipes #iifymitalia #Romagna #mangiosano #helathyfood

DOMENICA & POLENTA !
🌽 🌽 🌽
Con merluzzo 🐟 e paprika
Chili di cavolo nero al forno
Zucchine 🥒 🥒
Pistacchi
•••••••••••••••
E adesso...
RELAAAAXXX!
Strano? Un po’ ma anche il #teamgiappone 🇯🇵 ogni tanto si riposa.
S.P.A. 😎✌🏼👯‍♀️🐾🐾
@giorgiapuntiroli
#spa #lunch #fitlunch #fitfood #fit #fitness #fitnessmotivation #fitgirl #polenta #domenica #pranzo #ideeincucina #ioincucina #gym #macros #weekend #followme #chips #alimentazione #sportealimentazione #sport #muscles #iifym #iifymwomen #iifymrecipes #iifymitalia #Romagna #mangiosano #helathyfood

#fitlife  #autogramtags #gymlife  #fit  #fitnessaddict  #gymtime #instafit  #instagramfitness  #gymaddict  #fitspo  #fitnesslife  #shredded  #fitspiration  #gymlifestyle  #fitnessmotivation  #stayfit  #fitfam  #triceps  #iifym  #gym  #bodybuilding  #physique  #gymlove  #fitnessmodel  #getfit  #muscle  #fitness  #workout  #strong  #bodytransformation 😼😼😼
Lunch! 😳 Which is exactly the same as dinner 🤪
CreamDory and Chicken in Mrs. Dash Southwest Chipotle Seasoning drizzled with Sriracha) + Asparagus 🍗
420 cals • 71g protein • 8g carbs • 12g fat #4daysOut

Lunch! 😳 Which is exactly the same as dinner 🤪
CreamDory and Chicken in Mrs. Dash Southwest Chipotle Seasoning drizzled with Sriracha) + Asparagus 🍗
420 cals • 71g protein • 8g carbs • 12g fat #4daysOut

Who doesn’t love breakfast pizza?? These personal sausage breakfast pizzas are amazing!! Ingredients for each pizza:

1 - @josephspitabread pita

60g Great Value country sausage gravy

1 Great Value turkey sausage patty

50g egg whites

14g @kraft.naturalcheese fat free mozzarella cheese

14g @kraft.naturalcheese fat free cheddar cheese

Directions: -Pre heat the oven to 375
-put the pita in and let it bake for about 8 minutes or so to get it crispy
-fry the sausage patty & then dice it up & set aside
-scramble the egg whites & set aside
-spread the sausage gravy evenly onto the pita bread
-put your diced up sausage and scrambled egg whites on top of the sausage gravy
-top it off with your cheeses
-back into the oven for about 12-15 minutes until cheese is melted

Macros for one pizza are:

284 Calories | 32P | 17C | 10F | 5fiber

#flexibledieting #iifym #highprotein #breakfast #breakfastclub #breakfastpizza #pizza #gains #balanceddiet #foodporn #food #foodphotography #foodie #healthyfood #healthy #healthyrecipes #healthylifestyle

Who doesn’t love breakfast pizza?? These personal sausage breakfast pizzas are amazing!! Ingredients for each pizza:

1 - @josephspitabread pita

60g Great Value country sausage gravy

1 Great Value turkey sausage patty

50g egg whites

14g @kraft.naturalcheese fat free mozzarella cheese

14g @kraft.naturalcheese fat free cheddar cheese

Directions: -Pre heat the oven to 375
-put the pita in and let it bake for about 8 minutes or so to get it crispy
-fry the sausage patty & then dice it up & set aside
-scramble the egg whites & set aside
-spread the sausage gravy evenly onto the pita bread
-put your diced up sausage and scrambled egg whites on top of the sausage gravy
-top it off with your cheeses
-back into the oven for about 12-15 minutes until cheese is melted

Macros for one pizza are:

284 Calories | 32P | 17C | 10F | 5fiber

#flexibledieting #iifym #highprotein #breakfast #breakfastclub #breakfastpizza #pizza #gains #balanceddiet #foodporn #food #foodphotography #foodie #healthyfood #healthy #healthyrecipes #healthylifestyle

😋 Still struggling to get into ketosis ?
Try our new program(the 28-Day Keto Challenge) is a well-crafted plan to get you through the first month.
You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan and you WILL succeed.
Check our link BIO and start NOW ! @keto.simpleplan -
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#ketomom #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #ketocommunity #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos

😋 Still struggling to get into ketosis ?
Try our new program(the 28-Day Keto Challenge) is a well-crafted plan to get you through the first month.
You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan and you WILL succeed.
Check our link BIO and start NOW ! @keto.simpleplan -
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#ketomom #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #ketocommunity #fitmom #fitfam #ketorecipes #atkins #paleo #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos

Gathered longsleeves. Compelling fit and a lengthened sleeves giving a unique look. ⠀
⠀
Beyondcoclothing.com

Gathered longsleeves. Compelling fit and a lengthened sleeves giving a unique look. ⠀

Beyondcoclothing.com

Dream Big!

Dream Big!

There are so many things happening in this  #transformation photo! The inches loss & strength gained is obvious, but what you probably don’t know is the chick on the left was at the endocrinologist getting tested for Hashimoto’s & confused/frustrated when I didn’t have it because it seemed to be the only explanation when otherwise I was doing all the “right” clean things. But then a few months later, homegirl on the right balanced her hormones naturally by EATING MORE, re-friending carbohydrates, & doing shorter/more efficient workouts.🥞💪🏼While I’ll always celebrate the inches lost and the strength gained, it’s improving the functioning of our bodies that mean so much more to our overall health—restful sleep, more energy, optimal hormone function. If you’re ready to make a change, I would love to include you in my next round of the FASTer Way to Fat Loss. Prep week begins TOMORROW followed by 6 more weeks of accountability, nutrition education, encouragement, and all the workouts. If you’re ready to feel your best, we’re ready to help! Click the link in my bio to learn more or to enroll @belowthefork 🙌🏼🎉💪🏼💗 #belowthefork

There are so many things happening in this #transformation photo! The inches loss & strength gained is obvious, but what you probably don’t know is the chick on the left was at the endocrinologist getting tested for Hashimoto’s & confused/frustrated when I didn’t have it because it seemed to be the only explanation when otherwise I was doing all the “right” clean things. But then a few months later, homegirl on the right balanced her hormones naturally by EATING MORE, re-friending carbohydrates, & doing shorter/more efficient workouts.🥞💪🏼While I’ll always celebrate the inches lost and the strength gained, it’s improving the functioning of our bodies that mean so much more to our overall health—restful sleep, more energy, optimal hormone function. If you’re ready to make a change, I would love to include you in my next round of the FASTer Way to Fat Loss. Prep week begins TOMORROW followed by 6 more weeks of accountability, nutrition education, encouragement, and all the workouts. If you’re ready to feel your best, we’re ready to help! Click the link in my bio to learn more or to enroll @belowthefork 🙌🏼🎉💪🏼💗 #belowthefork

Today’s Push workout ⬇️
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1️⃣ Flat DB press 2 x 8-12
2️⃣Dips machine 2 x max reps
3️⃣Shoulder Press Machine 2 x 8-12
4️⃣ Cable upright row 2 x 8-12
5️⃣ Cable bench flyes 2 x 12-15
6️⃣ Bench Rope pulldown 2 x 10-12
7️⃣ Side raise machine 2 x 8-12
8️⃣ Cable kickbacks 2 x 10-12

Today’s Push workout ⬇️
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1️⃣ Flat DB press 2 x 8-12
2️⃣Dips machine 2 x max reps
3️⃣Shoulder Press Machine 2 x 8-12
4️⃣ Cable upright row 2 x 8-12
5️⃣ Cable bench flyes 2 x 12-15
6️⃣ Bench Rope pulldown 2 x 10-12
7️⃣ Side raise machine 2 x 8-12
8️⃣ Cable kickbacks 2 x 10-12

Weekly meal prep ✅ 
Breakfasts this week are:
 Monday - chorizo, pepper, protein cheese omelette 
379 cals and 35g protein 
The rest of the week protein overnight oats with berries 
377 cals and 34g protein 
Lunches this week: 
Baked chicken breast with mixed veg 
530 cals and 70g protein 
Afternoon snacks will either be protein shake or a bar depending on the day

Evening meals are all planned 🙌🙌🙌 Digging deep this week and aiming to stick to the lower calorie limit I’ve set myself for the rest of the challenge 
#jsa #jamessmithacademy #jsam #jamessmithacademymember #balichallenge #flexibledieting #weightlosstransformation #weightlossjourney #weightloss #iifym #weeklycalories #caloriecounting #cfd #caloriefuckingdeficit #caloriedeficit #fitness #healthyeating #foodie #foodblogger

Weekly meal prep ✅
Breakfasts this week are:
Monday - chorizo, pepper, protein cheese omelette
379 cals and 35g protein
The rest of the week protein overnight oats with berries
377 cals and 34g protein
Lunches this week:
Baked chicken breast with mixed veg
530 cals and 70g protein
Afternoon snacks will either be protein shake or a bar depending on the day

Evening meals are all planned 🙌🙌🙌 Digging deep this week and aiming to stick to the lower calorie limit I’ve set myself for the rest of the challenge
#jsa #jamessmithacademy #jsam #jamessmithacademymember #balichallenge #flexibledieting #weightlosstransformation #weightlossjourney #weightloss #iifym #weeklycalories #caloriecounting #cfd #caloriefuckingdeficit #caloriedeficit #fitness #healthyeating #foodie #foodblogger

PEANUT 👏 BUTTER 👏 IS 👏 LIFE 👏... one more time for the people at the back. PEANUT BUTTER IS LIFE, so I ate 6 peanut butter chocolate bars 💁‍♂️🥜
🥜Take 5
🥜Twix Peanut Butter
🥜Lit Kat Peanut Butter
🥜Snickers Peanut Butter
🥜White Reese’s Peanut Butter
🥜Butter Finger Cups
Alright let’s get this out of the way first... TAKE 5 IS GARBAGE 😂 I think it’s one of the most over rated bars, same with Butter Finger Cups. What can I compare them to? I GOT IT 💡 you know when you go out and there’s a really hot chick with two grenade friends 👭? THATS TAKE 5 AND BUTTER FINGER 🥵 and White Reese’s Cups are the hot chick 🤩🤩 🤗🤗🤗🤗🤗🤗🤗 #forkyeah #eats #lovefood #iifym #cheatmeal#munchies #eatfamous #junkfood #foodblogger #milka#oreos #buzzfeast #igfitness #yummy #dailyfoodfeed#icecream #macros #fitfam #donuts #instafood#foodpics #foodblogger #food #foodie #eattogrow

PEANUT 👏 BUTTER 👏 IS 👏 LIFE 👏... one more time for the people at the back. PEANUT BUTTER IS LIFE, so I ate 6 peanut butter chocolate bars 💁‍♂️🥜
🥜Take 5
🥜Twix Peanut Butter
🥜Lit Kat Peanut Butter
🥜Snickers Peanut Butter
🥜White Reese’s Peanut Butter
🥜Butter Finger Cups
Alright let’s get this out of the way first... TAKE 5 IS GARBAGE 😂 I think it’s one of the most over rated bars, same with Butter Finger Cups. What can I compare them to? I GOT IT 💡 you know when you go out and there’s a really hot chick with two grenade friends 👭? THATS TAKE 5 AND BUTTER FINGER 🥵 and White Reese’s Cups are the hot chick 🤩🤩 🤗🤗🤗🤗🤗🤗🤗 #forkyeah   #eats   #lovefood   #iifym   #cheatmeal #munchies   #eatfamous   #junkfood   #foodblogger   #milka #oreos   #buzzfeast   #igfitness   #yummy   #dailyfoodfeed #icecream   #macros   #fitfam   #donuts   #instafood #foodpics   #foodblogger   #food   #foodie   #eattogrow

The “Weekend Fun” plan as @sdangerfit calls it.
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Example: My current starting #reversediet macros. Susan wants my WEEKLY daily average to be 1600 cals/d. So: 1600 x 7 = 11200 cals total for the week. THIS is my #1 goal. THIS is the most important factor for fat loss (or in my case, fat neutral since I am reverse dieting). I personally prefer two high days as my normal weekly structure. I would take 100 calories away from Sunday to Thursday to use on Friday and Saturday. If I choose to split them evenly, that would be an additional 250 calories on each high day (5 low days x 100 calories we took away).
.
I keep my protein intake the same on low and high days, and on high days I just let fats and carbs fall where they naturally fall. Monitoring my fats don’t fall too low.

Total weekly calorie goal: 1600/d = 11200/wk
.
Sun – 1500
Mon – 1500
Tues – 1500
Wed – 1500
Thurs – 1500
Friday – 1850 (1600 weekly daily average + 250 extra)
Saturday – 1850
Total = 11200; divided by 7 = 1600/day
.
GOT IT?!
.
The structure you choose can change from week to week as your lifestyle changes. You’re not committed to the same structure each week. Would you like to have one extra high day this week? Maybe you have a wedding to go to, or you just want to go get a burger and fries with your husband. Maybe on Saturday you have brunch with your girlfriends. You could then do 6 “low” days at 1500/d and 1 “high” day at 2100/d.
.
One of the key questions you need to ask yourself here is how low can you really go on your low days without causing some issues. There’s no magic reasoning for taking away 100 cals per day, but its moderate enough that the low days aren’t too low, and still gives some extra to work with for the high days.
.
You don’t want your energy to be totally F’d. and you don’t want to risk getting so hungry that you have a chance of not adhering or going “off”. Also – you’ll still be keeping protein high (around 1 - 1.1g per your weight in lbs) so this gets trickier with less daily calories to work with.
.
💙 CONT BELOW IN COMMENTS
.
{always unsuccessful at not being long winded 😭🙄😝}

The “Weekend Fun” plan as @sdangerfit calls it.
.
Example: My current starting #reversediet macros. Susan wants my WEEKLY daily average to be 1600 cals/d. So: 1600 x 7 = 11200 cals total for the week. THIS is my #1 goal. THIS is the most important factor for fat loss (or in my case, fat neutral since I am reverse dieting). I personally prefer two high days as my normal weekly structure. I would take 100 calories away from Sunday to Thursday to use on Friday and Saturday. If I choose to split them evenly, that would be an additional 250 calories on each high day (5 low days x 100 calories we took away).
.
I keep my protein intake the same on low and high days, and on high days I just let fats and carbs fall where they naturally fall. Monitoring my fats don’t fall too low.

Total weekly calorie goal: 1600/d = 11200/wk
.
Sun – 1500
Mon – 1500
Tues – 1500
Wed – 1500
Thurs – 1500
Friday – 1850 (1600 weekly daily average + 250 extra)
Saturday – 1850
Total = 11200; divided by 7 = 1600/day
.
GOT IT?!
.
The structure you choose can change from week to week as your lifestyle changes. You’re not committed to the same structure each week. Would you like to have one extra high day this week? Maybe you have a wedding to go to, or you just want to go get a burger and fries with your husband. Maybe on Saturday you have brunch with your girlfriends. You could then do 6 “low” days at 1500/d and 1 “high” day at 2100/d.
.
One of the key questions you need to ask yourself here is how low can you really go on your low days without causing some issues. There’s no magic reasoning for taking away 100 cals per day, but its moderate enough that the low days aren’t too low, and still gives some extra to work with for the high days.
.
You don’t want your energy to be totally F’d. and you don’t want to risk getting so hungry that you have a chance of not adhering or going “off”. Also – you’ll still be keeping protein high (around 1 - 1.1g per your weight in lbs) so this gets trickier with less daily calories to work with.
.
💙 CONT BELOW IN COMMENTS
.
{always unsuccessful at not being long winded 😭🙄😝}

Comece! Não fique só na vontade, tente, persista e vença. Isso só depende de você! BOM DIA 💪🏽😉
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#dietaflexivel #gym #iifym #dietaflexible #treino #musculation #musculos #musculaçao #academia #marombeiro #marombafitness #maromba #fit #fitness #ficagrande #ficagrandeporra #shapeemdobro #shape #shapeinexplicavel #shapenatural #motivation #motivacao #sunday
#RepostPlus @hitthafloor
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While I still have a long way to go on form, seeing how much I've progressed gives me hope. Now to get the front form and back form to be on point at the same time.
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#deadlift #gwpl #girlstrong #gymrat #girlswholift @usapowerliftingohio #powerlifter #usapl #iifym #cakeday #ontop #form #technique #peachgang

#RepostPlus @hitthafloor
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While I still have a long way to go on form, seeing how much I've progressed gives me hope. Now to get the front form and back form to be on point at the same time.
.
#deadlift #gwpl #girlstrong #gymrat #girlswholift @usapowerliftingohio #powerlifter #usapl #iifym #cakeday #ontop #form #technique #peachgang

Another delicious under 300 calorie breakfast!  Ham, egg white, and Swiss chard scramble topped with Trader Joe’s everything bagel seasoning and an egg in the hole.
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Total calories - 284
33P / 8F / 17C

#iifym #flexibledieting #iifymwomen #whatsforbreakfast #macros #iifymgirls #notadiet

Another delicious under 300 calorie breakfast! Ham, egg white, and Swiss chard scramble topped with Trader Joe’s everything bagel seasoning and an egg in the hole.
.
Total calories - 284
33P / 8F / 17C

#iifym #flexibledieting #iifymwomen #whatsforbreakfast #macros #iifymgirls #notadiet

Zijn jullie klaar voor morgen😍🍪🥜 08:00 gaan we weer open tot de voorraad op is!🤤 zet jij je wekker?

Zijn jullie klaar voor morgen😍🍪🥜 08:00 gaan we weer open tot de voorraad op is!🤤 zet jij je wekker?

How to spend a weekend? Center it around good food and good people ⚡️💫.
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Thanks to @littlebeettable and @simplemills I was able to brunch #glutenfree this weekend with all their tasty treats 🙌🏻. I walked away meeting new friends, V full, and with a box of their new almond flour brownie mix — sooo excited!
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What’s your fav @simplemills product? Tell me here 👇🏻

How to spend a weekend? Center it around good food and good people ⚡️💫.
-
Thanks to @littlebeettable and @simplemills I was able to brunch #glutenfree this weekend with all their tasty treats 🙌🏻. I walked away meeting new friends, V full, and with a box of their new almond flour brownie mix — sooo excited!
-
What’s your fav @simplemills product? Tell me here 👇🏻

Blue skies and cruffin brothers form @steamyard, what can be best? .
Pls, tell me in the comments 😁
#nonvegan #nondiet #nonpaleo #nonketo #doesnotfitmymacros

Blue skies and cruffin brothers form @steamyard, what can be best? .
Pls, tell me in the comments 😁
#nonvegan #nondiet #nonpaleo #nonketo #doesnotfitmymacros