#flexibledieting photos & videos

4.5m Posts

@firstinnutrition co-founder, bagel lover, beach runner, Brazilian Jiu Jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find.
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Lunch: Top sirloin steak, Alexia waffle fries and collard greens! Simple was the name of the game for lunch today and this was both delicious and right on plan... winning! .
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#firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #lunch

@firstinnutrition co-founder, bagel lover, beach runner, Brazilian Jiu Jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find.
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.
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Lunch: Top sirloin steak, Alexia waffle fries and collard greens! Simple was the name of the game for lunch today and this was both delicious and right on plan... winning! .
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#firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #lunch

@firstinnutrition co-founder, food lover, beach runner, and lifter of heavy things @amfit7913 shows how she fuels her days with yummy eats while striving to empower other women through all things strength 😊
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Dinner: Pizza TWICE today?!? Yes please! Flatout thin pizza crusts topped with laughing cow cheese... one with orange peppers, the other with pepperonis! Some days, simple is the way to go and today was definitely that day for me. These were crazy yummy and helped me balance out my day perfectly 🙂
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#firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #snack

@firstinnutrition co-founder, food lover, beach runner, and lifter of heavy things @amfit7913 shows how she fuels her days with yummy eats while striving to empower other women through all things strength 😊
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Dinner: Pizza TWICE today?!? Yes please! Flatout thin pizza crusts topped with laughing cow cheese... one with orange peppers, the other with pepperonis! Some days, simple is the way to go and today was definitely that day for me. These were crazy yummy and helped me balance out my day perfectly 🙂
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#firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #snack

🥊🥊 It's Wednesday...Hump Day...Middle of the Week.....you're getting tired and slacking, well 𝗗𝗢𝗡'𝗧! 💪🏽 💪🏽 Stay strong and keep going you will thank yourself later!  Join us tonight at 6pm for "Fight Fitness" with Ryan, he'll keep you in line! 👨🏽‍✈️🚔
#mpgstrong #mpgfit #mpgfitness #plainfield #fitness #workout #mealprep #mensphysique #weightlifting #npc #bodybuilding #ifbb #bikinicompetitor #flexibledieting #instafit #iifym #strong #fitnessgoals #nutrition #fitspo #fitcouple #healthylifestyle #bodybuildingwomen #gymmotivation #fitnessaddict #weighttraining #bikinifitness #fitspiration #fightfitness

🥊🥊 It's Wednesday...Hump Day...Middle of the Week.....you're getting tired and slacking, well 𝗗𝗢𝗡'𝗧! 💪🏽 💪🏽 Stay strong and keep going you will thank yourself later! Join us tonight at 6pm for "Fight Fitness" with Ryan, he'll keep you in line! 👨🏽‍✈️🚔
#mpgstrong #mpgfit #mpgfitness #plainfield #fitness #workout #mealprep #mensphysique #weightlifting #npc #bodybuilding #ifbb #bikinicompetitor #flexibledieting #instafit #iifym #strong #fitnessgoals #nutrition #fitspo #fitcouple #healthylifestyle #bodybuildingwomen #gymmotivation #fitnessaddict #weighttraining #bikinifitness #fitspiration #fightfitness

Stopped by West Haven to try some of that famous apizza at @zuppardisapizza! Man it hit the spot after a long day on the slopes + on the road. 
Of course we had to try the clam and the special!  The clam was everything I had imagined it would be, cheesy with chewy whole clam pieces and brightened up with a squirt of lemon. Special was great as well, the homemade fennel sausage was some of the best sausage I've had. Crust on both was thin and crispy and had good flavor. We got mediums for both and it was almost too much for four people - we did finish it though :) I think I still prefer the airy/chewy neapolitan style crust of nyc pizzerias but these were great too 🍕🍕🍕

Stopped by West Haven to try some of that famous apizza at @zuppardisapizza! Man it hit the spot after a long day on the slopes + on the road.
Of course we had to try the clam and the special! The clam was everything I had imagined it would be, cheesy with chewy whole clam pieces and brightened up with a squirt of lemon. Special was great as well, the homemade fennel sausage was some of the best sausage I've had. Crust on both was thin and crispy and had good flavor. We got mediums for both and it was almost too much for four people - we did finish it though :) I think I still prefer the airy/chewy neapolitan style crust of nyc pizzerias but these were great too 🍕🍕🍕

Месяц я делала бодифлекс по утрам.
И вот мои выводы:
-быстро в это дело втягиваешься и незаметно дыхание входит в привычку. До этого сомневалась, что целый месяц подряд смогу системно дышать;
-дети спокойно могут 15 мин потерпеть без завтрака и подождать пока я закончу;
-вот этот вот «пах» будет семью лучше любого будильника, все просыпаются быстрее, никто не опаздывает;
-если есть в огромных количествах, особенно эклеры какие-нибудь, чуда не произойдёт! Я проверяла😉 -хотя съесть 3 эклера после ужина и не поправиться, может уже чудо?!
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Кто ещё в этой дыхательной секте? Делитесь результатами👇🏻

Месяц я делала бодифлекс по утрам.
И вот мои выводы:
-быстро в это дело втягиваешься и незаметно дыхание входит в привычку. До этого сомневалась, что целый месяц подряд смогу системно дышать;
-дети спокойно могут 15 мин потерпеть без завтрака и подождать пока я закончу;
-вот этот вот «пах» будет семью лучше любого будильника, все просыпаются быстрее, никто не опаздывает;
-если есть в огромных количествах, особенно эклеры какие-нибудь, чуда не произойдёт! Я проверяла😉 -хотя съесть 3 эклера после ужина и не поправиться, может уже чудо?!
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Кто ещё в этой дыхательной секте? Делитесь результатами👇🏻

Smore's Brownie for the win! 😋😋😋
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#fitness #fitnessthroughfaith #flexibledieting #foodie #lifestyle #smores #brownie @fdpies
um hi hello #flexibledieting

um hi hello #flexibledieting

If It Fits Your Macros by @isabellarusso
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What actually is IIFYM? IIFYM is a form of flexible dieting + calorie counting whereby you can literally eat a n y t h i n g [yes!] so long as you come within your daily total allocated calories/macros.
👇🏼
With a IIFYM lifestyle:
•There are no forbidden or “bad” foods.
•People feel they can eat “normally” again.
•It’s much easier to stick with during social events.
•People can generally eat more and eat the foods they love while still reaching their weight loss or muscle building goals.
⠀
If you have health goals, your calories are important but which types of food are also important. With a flexible dieting lifestyle, you could eat the M&Ms or the almonds or both ;)
Say, you may choose the M&Ms as a treat or in a social situation, or another day you may be feeling that you want to go with the almonds.
⠀
The calories difference is small but this illustrates the point about choice and flexibility with a IIFYM lifestyle✅ This is not about the fact that almonds have 50 health benefits and M&Ms have none❌We all know that! This is about FLEXIBLE lifestyle CHOICES with less restrictions and considerations to food health benefits as and when✅
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The Key🔑 is balance >> as with most things in life :)
⠀
So, as I always ask, it would be rude not to😋
WHICH WOULD YOU CHOOSE?😍
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#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
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👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

If It Fits Your Macros by @isabellarusso
-
What actually is IIFYM? IIFYM is a form of flexible dieting + calorie counting whereby you can literally eat a n y t h i n g [yes!] so long as you come within your daily total allocated calories/macros.
👇🏼
With a IIFYM lifestyle:
•There are no forbidden or “bad” foods.
•People feel they can eat “normally” again.
•It’s much easier to stick with during social events.
•People can generally eat more and eat the foods they love while still reaching their weight loss or muscle building goals.
⠀
If you have health goals, your calories are important but which types of food are also important. With a flexible dieting lifestyle, you could eat the M&Ms or the almonds or both ;)
Say, you may choose the M&Ms as a treat or in a social situation, or another day you may be feeling that you want to go with the almonds.
⠀
The calories difference is small but this illustrates the point about choice and flexibility with a IIFYM lifestyle✅ This is not about the fact that almonds have 50 health benefits and M&Ms have none❌We all know that! This is about FLEXIBLE lifestyle CHOICES with less restrictions and considerations to food health benefits as and when✅
⠀
The Key🔑 is balance >> as with most things in life :)
⠀
So, as I always ask, it would be rude not to😋
WHICH WOULD YOU CHOOSE?😍
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#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
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👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

This salad is perfect spring food!!! Like potato salad but macro friendly! #showprep #balance #flexibledieting #justkeepswimming #cauliflower #fitmom #healthyfood #i❤️food

This salad is perfect spring food!!! Like potato salad but macro friendly! #showprep #balance #flexibledieting #justkeepswimming #cauliflower #fitmom #healthyfood #i ❤️food

Not all fat is bad!

In fact it is an essential part of any diet. The problem is when there is too much in your diet or worse - the wrong kind!

Monounsaturated and polyunsaturated fats are much better for you than trans or saturated fats despite containing the same amount of calories.

So what are some healthy fats and where can you find them?

Whole eggs are a great source of fat and cholesterol that help you produce hormones properly.

Salmon, nuts and avocados are also great sources of healthy fats.

Cooking with extra virgin olive oil or coconut oil is a much better option than "vegatable oil" or butter.

Even so, fat is not your enemy when it comes to meeting your goals!

Not all fat is bad!

In fact it is an essential part of any diet. The problem is when there is too much in your diet or worse - the wrong kind!

Monounsaturated and polyunsaturated fats are much better for you than trans or saturated fats despite containing the same amount of calories.

So what are some healthy fats and where can you find them?

Whole eggs are a great source of fat and cholesterol that help you produce hormones properly.

Salmon, nuts and avocados are also great sources of healthy fats.

Cooking with extra virgin olive oil or coconut oil is a much better option than "vegatable oil" or butter.

Even so, fat is not your enemy when it comes to meeting your goals!

Felt inspired to make a really fresh and clean lunch today. What’s in the bowl: spring mix, chopped carrots, sliced brussel sprouts, craisins, tossed in a garlic citrus avocado oil dressing, and then topped with brown rice and salmon. 🍽
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#foodie #food #healthyfood #healthylunch #lunchtime #healthyoptions #healthyrecipes #healthylifestyle #eeeeeats #salad #whatsforlunch #fitness #fit #fitfam #exercise #getmoving #intuitiveeating #flexibledieting #balance #foodblogger #mentalhealth #protein #lifestyleblogger #livewell #eatwell #cleaneating

Felt inspired to make a really fresh and clean lunch today. What’s in the bowl: spring mix, chopped carrots, sliced brussel sprouts, craisins, tossed in a garlic citrus avocado oil dressing, and then topped with brown rice and salmon. 🍽
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#foodie #food #healthyfood #healthylunch #lunchtime #healthyoptions #healthyrecipes #healthylifestyle #eeeeeats #salad #whatsforlunch #fitness #fit #fitfam #exercise #getmoving #intuitiveeating #flexibledieting #balance #foodblogger #mentalhealth #protein #lifestyleblogger #livewell #eatwell #cleaneating

Que tan seguido te estancas?⠀
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Es importante mantener una buena intensidad durante tus entrenamiento y siempre basar estos en la SOBRECARGA PROGRESIVA, es decir siempre intentar levantar mas peso que tu sesión anterior, o agregar otra repetición mas o serie (Häkkinen et al 1994) … Si no haces esto ultimo entonces no hay razón para que tus músculos crezcan.⠀
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Pero también esta la opción de que estés entrenando demasiado… Aunque hay una relación en que mas volumen se traduce a mas ganancias musculares (Schoenfeld et al 2016), las investigaciones sugieren que llega un punto en que se esta haciendo mas daño que bien si se sigue aumentando el volumen con el que se entrena (Amirthalingam et al 2016). Así que es importante que no te excedas con tu entrenamiento y que encuentres una cantidad de ejercicio prudente de la que puedas recuperarte.⠀
-⠀
Estas comiendo lo suficiente? Aunque un superávit calórico (comer más calorías de las que “quemas”) no es necesario para crear musculo (Donnelly et al 1993), hacer un superávit es recomendable para crear un ambiente OPTIMO para la ganancia de musculo, además de facilitar la intensidad en el entrenamiento. Por lo que las dietas que buscan maximizar las ganancias musculares deben estar basadas en un superávit calórico consistente (Aragon et al 2017), si no estas ganando musculo/peso entonces intenta agregar unas 100-300 calorías extras a tu consumo de calorías diarias.⠀
⠀
-⠀
⠀
No te estas recuperando? La recuperación es multifactorial y es influenciado por MUCHAS variables en tu vida, como por ejemplo cuanto duermes, estrés, suplementación, nutrición, entrenamiento, etc. Sin embargo el sueño es una variable IMPORTANTISIMA a considerar. El sueño es requerido para una recuperación mental y biológica y la falta de sueño ha mostrado incrementar el cortisol (estrés), cambiar los hábitos alimenticios, la regulación de la glucosa, reducción en hormonas como la testosterona e IGF1 y reducción de el rendimiento físico, lo que puede favorecer la perdida de musculo y por ende reducir la recuperación muscular después del ejercicio (Dattilo et al 2011, Buchmann et al 2016, Sharma 2010) por lo que asegúrate de dormir un MINIMO de 6 horas

Que tan seguido te estancas?⠀
-⠀
Es importante mantener una buena intensidad durante tus entrenamiento y siempre basar estos en la SOBRECARGA PROGRESIVA, es decir siempre intentar levantar mas peso que tu sesión anterior, o agregar otra repetición mas o serie (Häkkinen et al 1994) … Si no haces esto ultimo entonces no hay razón para que tus músculos crezcan.⠀
-⠀

Pero también esta la opción de que estés entrenando demasiado… Aunque hay una relación en que mas volumen se traduce a mas ganancias musculares (Schoenfeld et al 2016), las investigaciones sugieren que llega un punto en que se esta haciendo mas daño que bien si se sigue aumentando el volumen con el que se entrena (Amirthalingam et al 2016). Así que es importante que no te excedas con tu entrenamiento y que encuentres una cantidad de ejercicio prudente de la que puedas recuperarte.⠀
-⠀
Estas comiendo lo suficiente? Aunque un superávit calórico (comer más calorías de las que “quemas”) no es necesario para crear musculo (Donnelly et al 1993), hacer un superávit es recomendable para crear un ambiente OPTIMO para la ganancia de musculo, además de facilitar la intensidad en el entrenamiento. Por lo que las dietas que buscan maximizar las ganancias musculares deben estar basadas en un superávit calórico consistente (Aragon et al 2017), si no estas ganando musculo/peso entonces intenta agregar unas 100-300 calorías extras a tu consumo de calorías diarias.⠀

-⠀

No te estas recuperando? La recuperación es multifactorial y es influenciado por MUCHAS variables en tu vida, como por ejemplo cuanto duermes, estrés, suplementación, nutrición, entrenamiento, etc. Sin embargo el sueño es una variable IMPORTANTISIMA a considerar. El sueño es requerido para una recuperación mental y biológica y la falta de sueño ha mostrado incrementar el cortisol (estrés), cambiar los hábitos alimenticios, la regulación de la glucosa, reducción en hormonas como la testosterona e IGF1 y reducción de el rendimiento físico, lo que puede favorecer la perdida de musculo y por ende reducir la recuperación muscular después del ejercicio (Dattilo et al 2011, Buchmann et al 2016, Sharma 2010) por lo que asegúrate de dormir un MINIMO de 6 horas

MI PUESTA A PUNTO NATURAL 1°PARTE

Invitamos a todos los lectores a disfrutar de este viaje a través de mi Puesta a Punto Natural (en adelante, PPN). En esta serie de artículos, explicaré la planificación de todo mi proceso de PPN.

Aconsejo para ampliar y profundizar, adquirir el seminario, del que he extraído casi toda la información para llevar todo a cabo:

http://www.escuelaculturismonatural.com/producto/seminario-nutricion-puesta-a-punto-natural/

Pues bien, comenzaremos desde el principio, desde cero. Comenzaremos explicando cómo medir nuestra composición corporal, cómo estimar nuestras calorías de mantenimiento, requerimientos energéticos y de macronutrientes y cómo calcular el tiempo necesario para llevar a cabo toda la PPN.

Partiremos con el enfoque o protocolo más sencillo hasta el más sofisticado, pasando por todo tipo de estrategias para prevenir, combatir y revertir las posibles adaptaciones negativas que pudieran ir surgiendo.

Próximamente continuará en una 2° parte dedicada a cómo medir nuestra composición corporal... Referencias:

http://www.escuelaculturismonatural.com/producto/seminario-nutricion-puesta-a-punto-natural/

#puestapuntonatural
#loscampeonessehacen
#tiempoyperseverancia  #escuelaculturismonatural
#dietaflexible 
#flexibledieting
#iifym
#recomposicioncorporal
#naturalbodybuilding

MI PUESTA A PUNTO NATURAL 1°PARTE

Invitamos a todos los lectores a disfrutar de este viaje a través de mi Puesta a Punto Natural (en adelante, PPN). En esta serie de artículos, explicaré la planificación de todo mi proceso de PPN.

Aconsejo para ampliar y profundizar, adquirir el seminario, del que he extraído casi toda la información para llevar todo a cabo:

http://www.escuelaculturismonatural.com/producto/seminario-nutricion-puesta-a-punto-natural/

Pues bien, comenzaremos desde el principio, desde cero. Comenzaremos explicando cómo medir nuestra composición corporal, cómo estimar nuestras calorías de mantenimiento, requerimientos energéticos y de macronutrientes y cómo calcular el tiempo necesario para llevar a cabo toda la PPN.

Partiremos con el enfoque o protocolo más sencillo hasta el más sofisticado, pasando por todo tipo de estrategias para prevenir, combatir y revertir las posibles adaptaciones negativas que pudieran ir surgiendo.

Próximamente continuará en una 2° parte dedicada a cómo medir nuestra composición corporal... Referencias:

http://www.escuelaculturismonatural.com/producto/seminario-nutricion-puesta-a-punto-natural/

#puestapuntonatural
#loscampeonessehacen
#tiempoyperseverancia #escuelaculturismonatural
#dietaflexible
#flexibledieting
#iifym
#recomposicioncorporal
#naturalbodybuilding

Buckling myself in for a rough ride on the ‘pro keto’ forums this evening.
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By definition, the ketogenic diet is a diet whereby consumption of carbohydrate is low. This causes blood sugar levels to drop and the body breaks down fat for energy as no carbs are present. Keto dieters would claim that drinking keto/bullet proof ‘coffee’ puts you into an efficient ‘fat burning state’ superior to any normal state. See keto forums aplenty for ‘proof’.
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The above sounds great. I’m just getting my butter and coconut oil ready... oh hello (Mr Evidence-Based Science and Ms Common Sense have just turned up at my door... They say that a calorie deficit, eating less, moving more, being educated and drinking actual coffee is most efficient for sustained fat loss. P.s. They also said that they won’t charge anything for their advice 😉.
-
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Here are two options for fat loss - 1: Consume 480 calorie coffee’s for breakfast whilst not eating anything and avoiding any carbohydrates across all meals. Or 2: Drink normal coffee and eat normal breakfasts whilst controlling overall calorie intake via foods you enjoy. The latter looks more appealing to me. Which one would you choose?
-
-

Im not anti-keto - it’s a free world. This post covers a small element of the Keto trend... But if you are considering any type of ‘keto’ strategy for fat loss I would advise you to do some research first (and not from Keto websites). Of course you can lose fat on a keto diet, but only in a calorie deficit... So therefore it probably makes sense to stick with your existing diet, include adequate nutrients, and create that sustainable calorie deficit.
-
-

If you would enjoy the ketogenic diet, go for it. But it is not any better for losing fat or leading a healthy lifestyle than a well structured, inclusive existing diet. 📸@thefitnesschef
.
#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
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👉🏼 Follow @burnmuscles

Buckling myself in for a rough ride on the ‘pro keto’ forums this evening.
-
-

By definition, the ketogenic diet is a diet whereby consumption of carbohydrate is low. This causes blood sugar levels to drop and the body breaks down fat for energy as no carbs are present. Keto dieters would claim that drinking keto/bullet proof ‘coffee’ puts you into an efficient ‘fat burning state’ superior to any normal state. See keto forums aplenty for ‘proof’.
-
-

The above sounds great. I’m just getting my butter and coconut oil ready... oh hello (Mr Evidence-Based Science and Ms Common Sense have just turned up at my door... They say that a calorie deficit, eating less, moving more, being educated and drinking actual coffee is most efficient for sustained fat loss. P.s. They also said that they won’t charge anything for their advice 😉.
-
-

Here are two options for fat loss - 1: Consume 480 calorie coffee’s for breakfast whilst not eating anything and avoiding any carbohydrates across all meals. Or 2: Drink normal coffee and eat normal breakfasts whilst controlling overall calorie intake via foods you enjoy. The latter looks more appealing to me. Which one would you choose?
-
-

Im not anti-keto - it’s a free world. This post covers a small element of the Keto trend... But if you are considering any type of ‘keto’ strategy for fat loss I would advise you to do some research first (and not from Keto websites). Of course you can lose fat on a keto diet, but only in a calorie deficit... So therefore it probably makes sense to stick with your existing diet, include adequate nutrients, and create that sustainable calorie deficit.
-
-

If you would enjoy the ketogenic diet, go for it. But it is not any better for losing fat or leading a healthy lifestyle than a well structured, inclusive existing diet. 📸@thefitnesschef
.
#food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday
.
👉🏼 Follow @burnmuscles

Allllll the snacks!😍 *Swipe for loads of Healthy Snack Ideas :) Which is your favourite?!💁🏻‍♀️🍽✨✨
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Here are 30 really easy and healthy ideas🧡
Who doesn’t love snacks?!
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• 60g dried mango🥭
• 300ml whole milk🥛
• Homemade protein bar
• Banana 🍌 + nut butter
• 25g 70%🍫cacao dark chocolate
• 40g🥜Almonds
• Apple slices🍏 + nut butter
• Homemade trail mix
• Berries🍒+ 🍫
• Grapes 🍇 + 🧀cheddar
• Hummus + vegetables🥒
• Juicy tomatoes🍅 + feta
• 3 plain rice cakes🥞
• 25 🍓strawberries
• 2 🥝kiwi fruit
• 200g🥕carrots
• 25g 🍿popcorn
• 80g roasted chickpeas
• Pink Lady Apple🍎
• Greek yoghurt🍮19g protein.
• Veg crisps🍟
• Biltong jerky🥩19g protein
• Banana🍌
• Rice cake bar
• 1 turkey sausage🍔+ 20g lighter cheese🧀
• Beef jerky
• 1 rice cake with 1 tbsp pb
• Homemade cookie dough🍪protein bar
• 170g pot 0% fat yoghurt
• 2 boiled eggs🥚🥚
⠀
❤️Which one would you pick?
⠀
Some of these have some fat paired with something fruity/veggie. This is good for keeping you satiated and feeling full, as opposed to eating a large volume carby snack that just leaves you want more :)
Created by @kathryn_gray1 and @caloriefixes
Hope you had a lovely weekend!
⠀
#flexibledieting #cleaneating #calories #macros #snacks #snack #nutrition #mealprep #protein #recipes #recipe #healthyliving #gains iifym #weightloss #diet #wholefoods #cookies #healthyeating #healthyfood #peanutbutter #fruit #chocolate #nuts

Allllll the snacks!😍 *Swipe for loads of Healthy Snack Ideas :) Which is your favourite?!💁🏻‍♀️🍽✨✨

Here are 30 really easy and healthy ideas🧡
Who doesn’t love snacks?!

• 60g dried mango🥭
• 300ml whole milk🥛
• Homemade protein bar
• Banana 🍌 + nut butter
• 25g 70%🍫cacao dark chocolate
• 40g🥜Almonds
• Apple slices🍏 + nut butter
• Homemade trail mix
• Berries🍒+ 🍫
• Grapes 🍇 + 🧀cheddar
• Hummus + vegetables🥒
• Juicy tomatoes🍅 + feta
• 3 plain rice cakes🥞
• 25 🍓strawberries
• 2 🥝kiwi fruit
• 200g🥕carrots
• 25g 🍿popcorn
• 80g roasted chickpeas
• Pink Lady Apple🍎
• Greek yoghurt🍮19g protein.
• Veg crisps🍟
• Biltong jerky🥩19g protein
• Banana🍌
• Rice cake bar
• 1 turkey sausage🍔+ 20g lighter cheese🧀
• Beef jerky
• 1 rice cake with 1 tbsp pb
• Homemade cookie dough🍪protein bar
• 170g pot 0% fat yoghurt
• 2 boiled eggs🥚🥚

❤️Which one would you pick?

Some of these have some fat paired with something fruity/veggie. This is good for keeping you satiated and feeling full, as opposed to eating a large volume carby snack that just leaves you want more :)
Created by @kathryn_gray1 and @caloriefixes
Hope you had a lovely weekend!

#flexibledieting #cleaneating #calories #macros #snacks #snack #nutrition #mealprep #protein #recipes #recipe #healthyliving #gains iifym #weightloss #diet #wholefoods #cookies #healthyeating #healthyfood #peanutbutter #fruit #chocolate #nuts

Nando’s supergrain, if you know you know, but if you don’t know, get to know ✌🏼 The best side at nando’s don’t @ me 😛
•••••••••••••••••••••••••••••••••••••••••••••••••••
Nando’s is a great way to get in your protein hit, but if you aren’t careful the calories can quickly add up and leave you demotivated! I once tracked my calories for a meal I had at nando’s, a full chicken (medium 🌶🌶🌶) with spicy rice and corn. Came in around 1800 calories for 1 meal, for me that isn’t that bad i’ll just limit my food intake for the rest of the day, but for someone with lower calories, you are leaving yourself with maybe 200-300 calories for the rest of the day 😯 Eat smart, stuff with loads of ingredients, are gonna be more calories as the more you add to something the higher calorific value it becomes ✌🏼
•••••••••••••••••••••••••••••••••••••••••••••••••••
Here’s my top tips for nando’s -
1) If you get chips as a side, get something lower calorie as your second side (macho peas, supergrain, or salad)!
2) Choose 1 ingredient foods, chicken wraps, pittas, or on the bone, the more stuff they add the more calories it is!
3) Enjoy yourself, but be sensible!
Be Smart, Be Accountable, Be Happy. BeNutrition🧡
#besmart #beaccountable #behappy #love #benutrition #nutrition #nachos #homemaderecipe #nandos #supergrainw #guacamole #socialmediamarketing #bscnutrition #bscnutritionstudent #eatcarbscampaign #likeforlikes #follow #ifitfitsyourmacros #lean #flexibledieting #lifestylechange #diet #cheekynandos #ifyouknowyouknow

Nando’s supergrain, if you know you know, but if you don’t know, get to know ✌🏼 The best side at nando’s don’t @ me 😛
•••••••••••••••••••••••••••••••••••••••••••••••••••
Nando’s is a great way to get in your protein hit, but if you aren’t careful the calories can quickly add up and leave you demotivated! I once tracked my calories for a meal I had at nando’s, a full chicken (medium 🌶🌶🌶) with spicy rice and corn. Came in around 1800 calories for 1 meal, for me that isn’t that bad i’ll just limit my food intake for the rest of the day, but for someone with lower calories, you are leaving yourself with maybe 200-300 calories for the rest of the day 😯 Eat smart, stuff with loads of ingredients, are gonna be more calories as the more you add to something the higher calorific value it becomes ✌🏼
•••••••••••••••••••••••••••••••••••••••••••••••••••
Here’s my top tips for nando’s -
1) If you get chips as a side, get something lower calorie as your second side (macho peas, supergrain, or salad)!
2) Choose 1 ingredient foods, chicken wraps, pittas, or on the bone, the more stuff they add the more calories it is!
3) Enjoy yourself, but be sensible!
Be Smart, Be Accountable, Be Happy. BeNutrition🧡
#besmart #beaccountable #behappy #love #benutrition #nutrition #nachos #homemaderecipe #nandos #supergrainw #guacamole #socialmediamarketing #bscnutrition #bscnutritionstudent #eatcarbscampaign #likeforlikes #follow #ifitfitsyourmacros #lean #flexibledieting #lifestylechange #diet #cheekynandos #ifyouknowyouknow

Don’t mind the garbage music the gym is playing 😒🤷🏽‍♂️😩
Little arm workout today, just getting a pump nothing heavy or too hard. Blood flow is the name of the game right now!! Elbow and delt still giving me problems 😩😩🤕🤕💪🏽
#GainzOverEverything
♦️DM me if you’re interested in step by step customized online nutritional coaching 💯🔥✅
🔹NO GUESSWORK!!
🔸24/7 communication via Text/E-mail
🔹Training Routine based on goal.
🔸Fat-loss, Muscle building, Contest Prep OR General Lifestyle weight loss plans. 
#flexibledieting #keto #diet #lifestyle #abs #makeuptutorial #transformation #bulkingseason #iifym #bodybuilding #npc #weightwatchers #cleaneating #eatclean #fit #makeup #nyc #gainz #weightloss #weightlossjourney #fatloss #mealprep #npcbikini #meme #bulking #cheatday #bodybuilder #funnymemes #memesdaily @crunchstatenisland

Don’t mind the garbage music the gym is playing 😒🤷🏽‍♂️😩
Little arm workout today, just getting a pump nothing heavy or too hard. Blood flow is the name of the game right now!! Elbow and delt still giving me problems 😩😩🤕🤕💪🏽
#GainzOverEverything
♦️DM me if you’re interested in step by step customized online nutritional coaching 💯🔥✅
🔹NO GUESSWORK!!
🔸24/7 communication via Text/E-mail
🔹Training Routine based on goal.
🔸Fat-loss, Muscle building, Contest Prep OR General Lifestyle weight loss plans.
#flexibledieting #keto #diet #lifestyle #abs #makeuptutorial #transformation #bulkingseason #iifym #bodybuilding #npc #weightwatchers #cleaneating #eatclean #fit #makeup #nyc #gainz #weightloss #weightlossjourney #fatloss #mealprep #npcbikini #meme #bulking #cheatday #bodybuilder #funnymemes #memesdaily @crunchstatenisland

Everyone always seems to think if you’re not 110% ‘on it’ with your diet, you may as well not bother 🙄
.
That’s garbage!
.
💯 You can still maintain a calorie deficit without being perfect with your eating
.
Instead of going ‘all or nothing’, here’s 3️⃣ things to help you avoid a rebound in weight... ⤵️
.
1️⃣ Accept you’re not going to be perfect; but rather than get wound up by this and think f*ck it and fill your face with junk 🍕 aim to keep getting some greens in 🥦 and make good food choices where you can
.
2️⃣ If you do go over on calories, make use of them in the gym - you’ve got some extra energy, so push for an extra few reps, add an extra set to your main lifts or add a conditioning circuit to the end of your session
.
3️⃣ If you’ve got a mental few weeks at work, or you’re going away for a weekend or something... then just aim to maintain until you feel you can be as consistent as you’d like to again... it’s going to be easier to start again if you don’t have another half a stone that you need to lose .
.
📧 info@coachrimmer.com
🌍 www.coachrimmer.com
🔗 Blog-Mail: link in bio
.
.
.
#allornothing #moderation #maintenance #consistency #habits #getlean #beconsistent #health #fitness #diet #calories #caloriedeficit #gym #training #weightloss #fatloss #flexiblediet #flexibledieting #igfit #igfitness #leanlifestyle #coachrimmer #personaltrainer #onlinecoach #onlinecoaching #onlinept

Everyone always seems to think if you’re not 110% ‘on it’ with your diet, you may as well not bother 🙄
.
That’s garbage!
.
💯 You can still maintain a calorie deficit without being perfect with your eating
.
Instead of going ‘all or nothing’, here’s 3️⃣ things to help you avoid a rebound in weight... ⤵️
.
1️⃣ Accept you’re not going to be perfect; but rather than get wound up by this and think f*ck it and fill your face with junk 🍕 aim to keep getting some greens in 🥦 and make good food choices where you can
.
2️⃣ If you do go over on calories, make use of them in the gym - you’ve got some extra energy, so push for an extra few reps, add an extra set to your main lifts or add a conditioning circuit to the end of your session
.
3️⃣ If you’ve got a mental few weeks at work, or you’re going away for a weekend or something... then just aim to maintain until you feel you can be as consistent as you’d like to again... it’s going to be easier to start again if you don’t have another half a stone that you need to lose .
.
📧 info@coachrimmer.com
🌍 www.coachrimmer.com
🔗 Blog-Mail: link in bio
.
.
.
#allornothing #moderation #maintenance #consistency #habits #getlean #beconsistent #health #fitness #diet #calories #caloriedeficit #gym #training #weightloss #fatloss #flexiblediet #flexibledieting #igfit #igfitness #leanlifestyle #coachrimmer #personaltrainer #onlinecoach #onlinecoaching #onlinept

BFR steht für Blood Flow Restriction.
#
Man schnürt also seine Gliedmaßen, je nach Zielmuskel ab. Dafür kann man Kniebandagen, Venenstauer oder alles mögliche verwenden. Warum macht man das Ganze? In den letzten Jahren haben einige Studien gezeigt, dass bei abgeschnürten venösen Blutfluss unter Zuhilfenahme von wirklich leichtem Gewicht, trotzdem signifikante Muskelzuwächse erzeugt werden können. Die genauen Mechanismen, warum und wie das funktioniert sind noch nicht geklärt, wahrscheinlich hat es jedoch mit der Erhöhung des metabolischen Stress zutun. Metabolischer Stress ist einfach gesagt, die Ansammlung von Stoffwechselnebenprodukten die durch das Training erzeugt werden. Dies geschieht vor allem bei Sauerstoffmangel wie zb. der unterdrückten Blutzirkulation.
# 
Wann und für wen ist BFR Training geeignet.
Man muss erwähnen, dass die effekte des BFR Trainings bis jetzt nur kurzzeitig gezeigt wurden. Das heißt BFR eignet sich vermutlich nicht auf Dauer, sondern eher als akuter Stimulus für ein paar Wochen. Ist auch logisch, wer würde sonst schwer trainieren, wenn 20-30% des 1RM ausreichen würden. Außerdem passt sich der Körper der Belastung durch hohen metabolischen Stress recht schnell an.
Eine sehr vielversprechende Einsatzmöglichkeit für BFR ist in der Reha, Personen die aufgrund von verletzungen nicht schwer trainieren können, haben somit die Möglichkeit trotzdem signifikant Muskulatur aufzubauen. BFR eignet sich also super wenn du eine Verletzung hast und somit stark eingeschränkt bist was Gewicht angeht, oder als Variation und akuter Stimulus für einige Wochen.
#
Wie man das ganze in der Praxis umsetzt gibt's im nächsten Post.

BFR steht für Blood Flow Restriction.
#
Man schnürt also seine Gliedmaßen, je nach Zielmuskel ab. Dafür kann man Kniebandagen, Venenstauer oder alles mögliche verwenden. Warum macht man das Ganze? In den letzten Jahren haben einige Studien gezeigt, dass bei abgeschnürten venösen Blutfluss unter Zuhilfenahme von wirklich leichtem Gewicht, trotzdem signifikante Muskelzuwächse erzeugt werden können. Die genauen Mechanismen, warum und wie das funktioniert sind noch nicht geklärt, wahrscheinlich hat es jedoch mit der Erhöhung des metabolischen Stress zutun. Metabolischer Stress ist einfach gesagt, die Ansammlung von Stoffwechselnebenprodukten die durch das Training erzeugt werden. Dies geschieht vor allem bei Sauerstoffmangel wie zb. der unterdrückten Blutzirkulation.
#
Wann und für wen ist BFR Training geeignet.
Man muss erwähnen, dass die effekte des BFR Trainings bis jetzt nur kurzzeitig gezeigt wurden. Das heißt BFR eignet sich vermutlich nicht auf Dauer, sondern eher als akuter Stimulus für ein paar Wochen. Ist auch logisch, wer würde sonst schwer trainieren, wenn 20-30% des 1RM ausreichen würden. Außerdem passt sich der Körper der Belastung durch hohen metabolischen Stress recht schnell an.
Eine sehr vielversprechende Einsatzmöglichkeit für BFR ist in der Reha, Personen die aufgrund von verletzungen nicht schwer trainieren können, haben somit die Möglichkeit trotzdem signifikant Muskulatur aufzubauen. BFR eignet sich also super wenn du eine Verletzung hast und somit stark eingeschränkt bist was Gewicht angeht, oder als Variation und akuter Stimulus für einige Wochen.
#
Wie man das ganze in der Praxis umsetzt gibt's im nächsten Post.

Yesterdays baking project ✨🍪
Mudcake topped with cookie dough - and some brownie cupcakes filled with nutella & caramel made with the leftover dough🍫Got the recipe for both the mudcake and the cookies from @bakamedfrida ❤️

Yesterdays baking project ✨🍪
Mudcake topped with cookie dough - and some brownie cupcakes filled with nutella & caramel made with the leftover dough🍫Got the recipe for both the mudcake and the cookies from @bakamedfrida ❤️

Here is another sneak peek of our other product coming out in a month or so. Get pumped this is the strongest high stim preworkout on the market for sure. Get ready to crush PRs with Rep Max! . .
.

GETSTRONG15 for 15% off @getstrongafsupplements preworkout. Link in bio. #getstrongaf
.
.
.

#uspa #powerlifting #bodybuilding #fatloss #usapl #fitness #iifym #flexibledieting #athlete #muscle #uspapower #igfitness #strength #rawpowerlifting #uspamissouri #deadlift #squats #benchpress #crossfit #gainz #legs #weightlifting #strong #liftheavy #gym #transformation #powerliftinglife #abs #supplements

Here is another sneak peek of our other product coming out in a month or so. Get pumped this is the strongest high stim preworkout on the market for sure. Get ready to crush PRs with Rep Max! . .
.

GETSTRONG15 for 15% off @getstrongafsupplements preworkout. Link in bio. #getstrongaf
.
.
.

#uspa #powerlifting #bodybuilding #fatloss #usapl #fitness #iifym #flexibledieting #athlete #muscle #uspapower #igfitness #strength #rawpowerlifting #uspamissouri #deadlift #squats #benchpress #crossfit #gainz #legs #weightlifting #strong #liftheavy #gym #transformation #powerliftinglife #abs #supplements

There is no magic pill, fat burning tea or short-term plan that will get you long-term, sustainable results. 🍎 Eating whole foods will have your body and mind nourished, satisfied and fueled with the proper nutrients it needs. 🥕 While it is definitely okay to treat yourself every once in a while, making a plan and sticking to it will rev up your health and wellness routine. ✅ Here are 5 ways to stay motivated and set yourself up for success. ✨
-
1️⃣Meal prep: Plan out your meals for the week based on the calories you want to consume, your macro portions and the social events you plan to eat out at. If you know you are going to get pizza with friends on Friday, eat clean leading up to it. 🍕
2️⃣ Food diary: Write down everything you eat in a day to keep track of snacking and mindful eating habits. 🥑
3️⃣ Pack healthy snacks: If you love to snack (like majority of us humans), pack healthy snack options when you are on-the-go like cut up veggies, fruit, a handful of nuts or some healthy protein, like hard boiled eggs. 🥚
4️⃣ Drink plenty of water: It is recommended that you drink at least two liters of water a day but we live by the more the merrier rule. Stay hydrated! 💦
5️⃣ Meditate and de-stress: Meditating promotes emotional health and mindfulness. It also increases self-awareness and will give you a new connection and appreciation for the beautiful food we get to enjoy. 🧘‍♂️🧘‍♀️
-
Who’s meal prepping with us this week? 😜 #MyMPRecipe #MealplanApp

There is no magic pill, fat burning tea or short-term plan that will get you long-term, sustainable results. 🍎 Eating whole foods will have your body and mind nourished, satisfied and fueled with the proper nutrients it needs. 🥕 While it is definitely okay to treat yourself every once in a while, making a plan and sticking to it will rev up your health and wellness routine. ✅ Here are 5 ways to stay motivated and set yourself up for success. ✨
-
1️⃣Meal prep: Plan out your meals for the week based on the calories you want to consume, your macro portions and the social events you plan to eat out at. If you know you are going to get pizza with friends on Friday, eat clean leading up to it. 🍕
2️⃣ Food diary: Write down everything you eat in a day to keep track of snacking and mindful eating habits. 🥑
3️⃣ Pack healthy snacks: If you love to snack (like majority of us humans), pack healthy snack options when you are on-the-go like cut up veggies, fruit, a handful of nuts or some healthy protein, like hard boiled eggs. 🥚
4️⃣ Drink plenty of water: It is recommended that you drink at least two liters of water a day but we live by the more the merrier rule. Stay hydrated! 💦
5️⃣ Meditate and de-stress: Meditating promotes emotional health and mindfulness. It also increases self-awareness and will give you a new connection and appreciation for the beautiful food we get to enjoy. 🧘‍♂️🧘‍♀️
-
Who’s meal prepping with us this week? 😜 #MyMPRecipe #MealplanApp

You can call me the Rachel Ray of food prep. I don’t bother with long recipes or ingredients I can’t pronounce much less find in the grocery store. I throw a few things in the oven and slow cooker, and then come back when it’s done. Recipes not required. Once I’m ready to throw them all together into a meal 🥘 it takes me about 4 minutes max and I’m eating.

Healthy doesn’t have to be hard. It can actually be ridiculously easy, and my laziness in the kitchen is a thing for legends. When I food prep this Sunday I’ll get it up on IGTV for you, and you’ll see you can totally learn and master this method too. Just remember, you can save those fancy recipes with things you can’t pronounce for when you have the time (or inclination… you won’t find me in the kitchen long enough to make it happen…) You’re one day for chillin and resting up for the week ahead does not have to be spent slaving away over the stove 😘

You can call me the Rachel Ray of food prep. I don’t bother with long recipes or ingredients I can’t pronounce much less find in the grocery store. I throw a few things in the oven and slow cooker, and then come back when it’s done. Recipes not required. Once I’m ready to throw them all together into a meal 🥘 it takes me about 4 minutes max and I’m eating.

Healthy doesn’t have to be hard. It can actually be ridiculously easy, and my laziness in the kitchen is a thing for legends. When I food prep this Sunday I’ll get it up on IGTV for you, and you’ll see you can totally learn and master this method too. Just remember, you can save those fancy recipes with things you can’t pronounce for when you have the time (or inclination… you won’t find me in the kitchen long enough to make it happen…) You’re one day for chillin and resting up for the week ahead does not have to be spent slaving away over the stove 😘

But Melissa, why do you track macros?? Let me break it down👇🏼
.
What are macros? Macros (macronutrients) are your protein, carbs, & fat. When you track macros, you track all the P|C|F in the foods you eat, in order to build a desired physique.
.
Your macros are specific to YOU and your goals. Whether that is weightloss, maintenance, metabolism restore(reversing), or muscle gain – tracking your food intake, which is custom calculated for you in order to hit said goal – IS KEY to achieving the results you want.
.
I track macros bc I want to.
.
I have specific goals, a physique I’m working to build and results I’m literally eating towards achieving.
.
 FOOD IS FUEL. EAT YOUR GAINS. (bro)
.
I track macros bc it helps me eat intelligently and with intention.
.
Tracking has changed my relationship with food. I “eat to live, not live to eat”.
.
I view foods as specific sources of nutrients my body NEEDS in order to create the results I’m working so hard to see.
.
I have gained tremendous clarity on what foods I should eat, when (ie: pre/post workout) and how they make me feel.
.
I chose foods for optimal performance now. Foods that work with and for my body.
.
Tracking macros and eating flexibly has eliminated restriction from my diet. I’m no longer struggling with binge eating.
.
If I’m craving a donut, I have a donut! (Yes I track it) Then I’ll hit a big muscle group in the gym and use the extra carbs for energy and endurance.
.
I have mastered portion control. I can eyeball measurements well when eating out. This prevents me from eating like a gluttonous pig and being painfully full (of food & regret) later. I now stick to portions I’m used to.
.
Tracking macros is simply a lifestyle for me now. It’s a part of my every day, a part of my every meal.
.
Do I believe it’s for everyone? No. I believe in practicing what works FOR YOU and makes YOU FEEL GOOD.
.
For ME, this approach to diet and weight loss keeps me sane. I’m a control freak, I now have control over my nutrition.
.
I’m very all or nothing. Tracking gives me the ability to practice balance with my diet.
.
If you want to learn how to eat to build your ideal physique‼️APPLY FOR 1-1 COACHING WITH ME‼️(☝🏼bio)

But Melissa, why do you track macros?? Let me break it down👇🏼
.
What are macros? Macros (macronutrients) are your protein, carbs, & fat. When you track macros, you track all the P|C|F in the foods you eat, in order to build a desired physique.
.
Your macros are specific to YOU and your goals. Whether that is weightloss, maintenance, metabolism restore(reversing), or muscle gain – tracking your food intake, which is custom calculated for you in order to hit said goal – IS KEY to achieving the results you want.
.
I track macros bc I want to.
.
I have specific goals, a physique I’m working to build and results I’m literally eating towards achieving.
.
 FOOD IS FUEL. EAT YOUR GAINS. (bro)
.
I track macros bc it helps me eat intelligently and with intention.
.
Tracking has changed my relationship with food. I “eat to live, not live to eat”.
.
I view foods as specific sources of nutrients my body NEEDS in order to create the results I’m working so hard to see.
.
I have gained tremendous clarity on what foods I should eat, when (ie: pre/post workout) and how they make me feel.
.
I chose foods for optimal performance now. Foods that work with and for my body.
.
Tracking macros and eating flexibly has eliminated restriction from my diet. I’m no longer struggling with binge eating.
.
If I’m craving a donut, I have a donut! (Yes I track it) Then I’ll hit a big muscle group in the gym and use the extra carbs for energy and endurance.
.
I have mastered portion control. I can eyeball measurements well when eating out. This prevents me from eating like a gluttonous pig and being painfully full (of food & regret) later. I now stick to portions I’m used to.
.
Tracking macros is simply a lifestyle for me now. It’s a part of my every day, a part of my every meal.
.
Do I believe it’s for everyone? No. I believe in practicing what works FOR YOU and makes YOU FEEL GOOD.
.
For ME, this approach to diet and weight loss keeps me sane. I’m a control freak, I now have control over my nutrition.
.
I’m very all or nothing. Tracking gives me the ability to practice balance with my diet.
.
If you want to learn how to eat to build your ideal physique‼️APPLY FOR 1-1 COACHING WITH ME‼️(☝🏼bio)

Pós treino dos deuses 😍Waffle de proteína com, banana, calda de chocolate zero, banana, morangos, gotas de chocolates vegano e paçoca. #deliciusfood #dietaflexivel #flexibledieting #flexibledietinglifestyle #iifymrecipes #iifymwomen #dietasemsofrer #healthyfood #healthylifestyle #breakfastideas #deliciusfood #healty #healthyfood #miami

Pós treino dos deuses 😍Waffle de proteína com, banana, calda de chocolate zero, banana, morangos, gotas de chocolates vegano e paçoca. #deliciusfood #dietaflexivel #flexibledieting #flexibledietinglifestyle #iifymrecipes #iifymwomen #dietasemsofrer #healthyfood #healthylifestyle #breakfastideas #deliciusfood #healty #healthyfood #miami

Who’s fucking ready for Friday?!? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️
-
The moment you’ve been waiting for is almost here!
-
Comment below if you are ready to take it to the next level with this launch 🚀

Set your 🚨 . Write down your discount code. And practice typing fast cuz this shit will sell out quick!

#lvftsupps #teamlvft #lvft 🎥 : @jason.say

Who’s fucking ready for Friday?!? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️
-
The moment you’ve been waiting for is almost here!
-
Comment below if you are ready to take it to the next level with this launch 🚀

Set your 🚨 . Write down your discount code. And practice typing fast cuz this shit will sell out quick!

#lvftsupps #teamlvft #lvft 🎥 : @jason.say

Jeni's Blackout Chocolate Cake Ice Cream! Our second experience with Jeni's is going so so so well with this new collection of flavors! This one in particular is great, as it's a chocolate ice cream with cake pieces, extra bitter fudge and chocolate pieces. It's SO rich and delicious, such a heavy chocolate flavor, and I love chocolate so this is a grand slam. We usually don't shell out so much money on ice cream, but these flavors were too good to pass up, as you'll see. I give this a 9/10! Found at: Jungle Jim's! 🍦🍧🍨

Jeni's Blackout Chocolate Cake Ice Cream! Our second experience with Jeni's is going so so so well with this new collection of flavors! This one in particular is great, as it's a chocolate ice cream with cake pieces, extra bitter fudge and chocolate pieces. It's SO rich and delicious, such a heavy chocolate flavor, and I love chocolate so this is a grand slam. We usually don't shell out so much money on ice cream, but these flavors were too good to pass up, as you'll see. I give this a 9/10! Found at: Jungle Jim's! 🍦🍧🍨

Great post by @aworkoutroutine
.
Wondering if you're in starvation mode? If so, you can officially stop wondering, BECAUSE YOU'RE DEFINITELY NOT IN STARVATION MODE. Here's why...
.
Starvation mode is the mysterious state a person is in when they are eating so little that their fat loss progress stops completely or maybe even reverses itself.
.
Basically, the person has created a caloric deficit that is TOO LARGE (typically as a result of "not eating enough"), and their body has responded by holding on to all of their fat stores or potentially even causing them to gain additional fat... all despite being in a caloric deficit.
.
This, in a nutshell, is "starvation mode," and it's one of the most common theories a person will have for why they aren't losing any fat even though they're supposedly doing everything right.
.
While this theory sounds nice, it has one minor flaw...
.
It's bullshit.
.
Starvation mode doesn't exist, because the laws of energy balance are ALWAYS valid. Meaning, a caloric deficit - no matter how large it may be - will always result in some form of stored energy (body fat, muscle or both) being burned for fuel. So as long as a deficit exists, something is always being "lost." And, the majority of that "something" will be fat.
.
Which means you're not failing to lose fat due to "not eating enough." Rather, the ONE and ONLY reason a person will ever fail to lose fat is because they're eating too much and a consistent caloric deficit doesn't exist.
.
The only way "not eating enough" can ever truly prevent fat loss from happening is when the period of "not eating enough" is immediately followed by a period of overeating to a degree that cancels out the excessive deficit that was initially created.
.
So, if weeks are passing and you're not losing any fat, your problem is never "starvation mode." Your problem is that you are unknowingly eating more and/or burning less than you think, and no deficit exists.

Great post by @aworkoutroutine
.
Wondering if you're in starvation mode? If so, you can officially stop wondering, BECAUSE YOU'RE DEFINITELY NOT IN STARVATION MODE. Here's why...
.
Starvation mode is the mysterious state a person is in when they are eating so little that their fat loss progress stops completely or maybe even reverses itself.
.
Basically, the person has created a caloric deficit that is TOO LARGE (typically as a result of "not eating enough"), and their body has responded by holding on to all of their fat stores or potentially even causing them to gain additional fat... all despite being in a caloric deficit.
.
This, in a nutshell, is "starvation mode," and it's one of the most common theories a person will have for why they aren't losing any fat even though they're supposedly doing everything right.
.
While this theory sounds nice, it has one minor flaw...
.
It's bullshit.
.
Starvation mode doesn't exist, because the laws of energy balance are ALWAYS valid. Meaning, a caloric deficit - no matter how large it may be - will always result in some form of stored energy (body fat, muscle or both) being burned for fuel. So as long as a deficit exists, something is always being "lost." And, the majority of that "something" will be fat.
.
Which means you're not failing to lose fat due to "not eating enough." Rather, the ONE and ONLY reason a person will ever fail to lose fat is because they're eating too much and a consistent caloric deficit doesn't exist.
.
The only way "not eating enough" can ever truly prevent fat loss from happening is when the period of "not eating enough" is immediately followed by a period of overeating to a degree that cancels out the excessive deficit that was initially created.
.
So, if weeks are passing and you're not losing any fat, your problem is never "starvation mode." Your problem is that you are unknowingly eating more and/or burning less than you think, and no deficit exists.

Handy “ice cream” snack for a quick bite -> only 35 calories each (or 60 calories if you add the chocolate 🍫) .
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.
All credit to @edel_wade for these Greek yogurt bites . Really yummy 😋 little fillers .
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.
❇️ 500g @gleniskinsta Greek yogurt, 1 banana, 2 tablespoons sweetener blended until smooth. ❇️ Place mix into muffin cases in a muffin tray. ❇️ Add fruit of choice (or nuts/chocolate chips) ❇️ Freeze for an hour ❇️ If adding chocolate melt 50g chocolate chips with 10g coconut oil and place back into the freezer. ❇️ Store in freezer and enjoy when you need a quick fill the gap snack .
.
📊 Macros : 
Without chocolate 
35 calories 
0.1g Fat 
4.7g Carbs 
4.3g Protein .
.
With Chocolate 
60 calories 
1.8g Fat
6.7g carbs 
4.6g Protein

Handy “ice cream” snack for a quick bite -> only 35 calories each (or 60 calories if you add the chocolate 🍫) .
.
.
All credit to @edel_wade for these Greek yogurt bites . Really yummy 😋 little fillers .
.
.
❇️ 500g @gleniskinsta Greek yogurt, 1 banana, 2 tablespoons sweetener blended until smooth. ❇️ Place mix into muffin cases in a muffin tray. ❇️ Add fruit of choice (or nuts/chocolate chips) ❇️ Freeze for an hour ❇️ If adding chocolate melt 50g chocolate chips with 10g coconut oil and place back into the freezer. ❇️ Store in freezer and enjoy when you need a quick fill the gap snack .
.
📊 Macros :
Without chocolate
35 calories
0.1g Fat
4.7g Carbs
4.3g Protein .
.
With Chocolate
60 calories
1.8g Fat
6.7g carbs
4.6g Protein

I’m super excited my breakfast is easy to make , healthy and tastes delicious !!! Morning Shake !!!
Morning HERBALIFE Shake never fails me !!! Healthy morning get up and breakfast to start my day !!!!
#meal #eating #desserts #gourmet #cooking #love #atlantafood #healthylifestyle #veganfood #slimmingworld #beforeandafter #fitfood #weightlossjourney #cleaneating #plantbased #bbg #transformation #diet #weightlosssupport #calories #vegetarian #macros #nutrition #iifym #snack #weightloss #fitfam #flexibledieting #exercise #Herbalife nutrition🍃✅🔋💚

I’m super excited my breakfast is easy to make , healthy and tastes delicious !!! Morning Shake !!!
Morning HERBALIFE Shake never fails me !!! Healthy morning get up and breakfast to start my day !!!!
#meal #eating #desserts #gourmet #cooking #love #atlantafood #healthylifestyle #veganfood #slimmingworld #beforeandafter #fitfood #weightlossjourney #cleaneating #plantbased #bbg #transformation #diet #weightlosssupport #calories #vegetarian #macros #nutrition #iifym #snack #weightloss #fitfam #flexibledieting #exercise #Herbalife nutrition🍃✅🔋💚

And I’m back to ᗷOᗯᒪᔕ! I’ve always liked mixing up little bits of this and that (but accounted for). Perfect for leftover chicken or veggies from previous day/s! Not my favourite bowl, I seem to be missing something red like beets, 🍅 or red peppers!
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This bowl was layered with some spring mix, then topped with sweet potato, Brussels sprouts, pepperoncinis, kimchi, olives, chicken with @kultivarandco #13 Aged cayenne hot sauce! :) 30P 32C 16F
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#bowl #lunchbowl #sweetpotato #sweetpotatoes #brusselsprouts #olives #kimchi #powerbowl #healthyfood #healthyrecipes #healthy #healthylunch #healthyeating #healthyfoodie #notlowcarb #macros #countingmacros #flexibledieting

And I’m back to ᗷOᗯᒪᔕ! I’ve always liked mixing up little bits of this and that (but accounted for). Perfect for leftover chicken or veggies from previous day/s! Not my favourite bowl, I seem to be missing something red like beets, 🍅 or red peppers!
.
.
This bowl was layered with some spring mix, then topped with sweet potato, Brussels sprouts, pepperoncinis, kimchi, olives, chicken with @kultivarandco #13 Aged cayenne hot sauce! :) 30P 32C 16F
.
.
#bowl #lunchbowl #sweetpotato #sweetpotatoes #brusselsprouts #olives #kimchi #powerbowl #healthyfood #healthyrecipes #healthy #healthylunch #healthyeating #healthyfoodie #notlowcarb #macros #countingmacros #flexibledieting

almoço na vasilha mesmo 🍴 (dizem que quem como em pote/ marmita/ vasilha cresce mais 🙄💪🏼😂 - obviamente que é brincadeira -) | batata doce 🍠 com requeijão lacfree + carne 🥩 + lombinho | 💪🏼 bulking que fala né?! ⚡️ OSSS 
SÓ BORA 👊🏼
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#desafioseesforçaquecresce #bulking #cutting #lifestyle #macros #almoço #comidafit #comidasaudavel #comidacaseira #fitfood #food #comerbem #eatclean #comidadeverdade #fitgirl #instafitness #instafit #fitnessmotivation #fitlife #bemestar #saudemental #objetivo #foco #iifym #dietaflexivel #dietasemsofrer #dieta #flexibledieting

almoço na vasilha mesmo 🍴 (dizem que quem como em pote/ marmita/ vasilha cresce mais 🙄💪🏼😂 - obviamente que é brincadeira -) | batata doce 🍠 com requeijão lacfree + carne 🥩 + lombinho | 💪🏼 bulking que fala né?! ⚡️ OSSS
SÓ BORA 👊🏼
.
.
.
.
#desafioseesforçaquecresce #bulking #cutting #lifestyle #macros #almoço #comidafit #comidasaudavel #comidacaseira #fitfood #food #comerbem #eatclean #comidadeverdade #fitgirl #instafitness #instafit #fitnessmotivation #fitlife #bemestar #saudemental #objetivo #foco #iifym #dietaflexivel #dietasemsofrer #dieta #flexibledieting

🥧 SNACK 🥧 บอกแล้วว่าหหลุดทุกวัน วันนี้ผู้ปกครองเอาขนมมาฝาก โดรายากิ จาก S&P กินไปทั้งก้อน แพ้ขนมปัง555  อาศัยนับแคลเอา ไม่เกินที่กำหนดไว้เป็นอันจบ 
Total: 180kcal
______________________________________
#rodmayleefit #อาหารลดความอ้วน #ลดน้ำหนัก #ลดน้ำหนักด้วยตัวเอง #ลดความอ้วนด้วยตัวเอง #ลดความอ้วน #เลิกอ้วน #อาหารคลีนเพื่อสุขภาพ #อาหารคลีน #อาหารลดน้ำหนัก #คลีนฟู้ด #วิถีคนผอม #เลิกอ้วน #คลีนสายกลาง #คลีนสายดาร์ก #อาหารคลีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

🥧 SNACK 🥧 บอกแล้วว่าหหลุดทุกวัน วันนี้ผู้ปกครองเอาขนมมาฝาก โดรายากิ จาก S&P กินไปทั้งก้อน แพ้ขนมปัง555 อาศัยนับแคลเอา ไม่เกินที่กำหนดไว้เป็นอันจบ
Total: 180kcal
______________________________________
#rodmayleefit #อาหารลดความอ ้วน #ลดน ้ำหนัก #ลดน ้ำหนักด้วยตัวเอง #ลดความอ ้วนด้วยตัวเอง #ลดความอ ้วน #เล ิกอ้วน #อาหารคล ีนเพื่อสุขภาพ #อาหารคล ีน #อาหารลดน ้ำหนัก #คล ีนฟู้ด #ว ิถีคนผอม #เล ิกอ้วน #คล ีนสายกลาง #คล ีนสายดาร์ก #อาหารคล ีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

Minestra di ceci 🍲
Pranzetto di oggi con questa deliziosa zuppa 😋 oggi giorno di risposo 🏋🏻‍♀️ Ricetta 📃
Fare un brodo di verdura, nel frattempo in padella mettere poco olio e acqua, uno spicchio d aglio, un po' di cipolla, salvia e rosmarino.
Aggiungere i ceci (ne ho usati 120 g cotti), 100 gr di passata di pomodoro e cuocere per qualche minuto.
Aggiungere la pasta o altri cereali a piacere (ne ho usati 60 gr) e infine il brodo a coprire. Lasciar bollire e cuocere fino a cottura ultimata.

#lunch #healthylunch #healthyfood #flexibledieting #dietaflessibile #iifym #macros #weightloss #recipes #dieta #mangiaresano #weightlossjourney #weightlosstransformation #weightlossmotivation #fitness #fitmom #healthymom #dimagrire #dimagrimento #eatclean #workout #fooddiary #foodporn #diarioalimentare #cibosano #cleaneating #bodybuilding #gym #momlife

Minestra di ceci 🍲
Pranzetto di oggi con questa deliziosa zuppa 😋 oggi giorno di risposo 🏋🏻‍♀️ Ricetta 📃
Fare un brodo di verdura, nel frattempo in padella mettere poco olio e acqua, uno spicchio d aglio, un po' di cipolla, salvia e rosmarino.
Aggiungere i ceci (ne ho usati 120 g cotti), 100 gr di passata di pomodoro e cuocere per qualche minuto.
Aggiungere la pasta o altri cereali a piacere (ne ho usati 60 gr) e infine il brodo a coprire. Lasciar bollire e cuocere fino a cottura ultimata.

#lunch #healthylunch #healthyfood #flexibledieting #dietaflessibile #iifym #macros #weightloss #recipes #dieta #mangiaresano #weightlossjourney #weightlosstransformation #weightlossmotivation #fitness #fitmom #healthymom #dimagrire #dimagrimento #eatclean #workout #fooddiary #foodporn #diarioalimentare #cibosano #cleaneating #bodybuilding #gym #momlife

It’s just time to GET IT DONE!

We make losing unwanted fat SIMPLE but that doesn’t mean it’s always easy. 
Join our community today and start growing past excuses and living the life you’re meant for💯

It’s just time to GET IT DONE!

We make losing unwanted fat SIMPLE but that doesn’t mean it’s always easy.
Join our community today and start growing past excuses and living the life you’re meant for💯

Chocolate Caramel Pretzel Crunch by Tasty — Hmmm. I thankfully had pretty low expectations on this based on other people’s reviews of this line, because despite being priced at roughly the same price as Ben & Jerry’s or Haagen-Dazs, this is definitely not up to same standards. The chocolate base here is completely mediocre—I’ve had better chocolate ice cream from cheaper brands, despite this being listed as a “rich chocolate.” 🙄 It honestly tasted mostly like… no-name chocolate base.
✿
As for the mix-ins, there are chocolate covered pretzels, chocolate chunks, and a caramel sauce. I was pleased when I took my first bite of a pretzel piece and discovered it was crispy! It seems quite hard for pretzels to stay crispy in ice cream, for understandable reasons. However, as I ate more I realized it was hit-or-miss for whether the pretzel was crunchy or not. The bulk were stale. Shame. The chocolate chunks are fine, neither here nor there. And while I could visually see the caramel sauce, flavor-wise it wasn’t really noticeable at all. I’ve truly had store brand ice cream that tasted far better.
✿
Overall while I’m not necessarily shocked this Buzzfeed x Nestle collab isn’t great, it’s still a disappointment. @buzzfeedtasty
✿
Serv: ⅔ cup (106g). 270 Cal. 13g fat/33g carb (25g sugar/2g fiber)/4g protein
✿
#icecream #dessert #chocolate #caramel #tasty #buzzfeed #nestle #junkfood #fatty #yum #yummy #nomnom #tasty #cheatmeal #cheatday #flexibledieting #iifym #macros #foodporn #instafood #instayum #dessertporn #foodreview #foodexplorer #closeup

Chocolate Caramel Pretzel Crunch by Tasty — Hmmm. I thankfully had pretty low expectations on this based on other people’s reviews of this line, because despite being priced at roughly the same price as Ben & Jerry’s or Haagen-Dazs, this is definitely not up to same standards. The chocolate base here is completely mediocre—I’ve had better chocolate ice cream from cheaper brands, despite this being listed as a “rich chocolate.” 🙄 It honestly tasted mostly like… no-name chocolate base.

As for the mix-ins, there are chocolate covered pretzels, chocolate chunks, and a caramel sauce. I was pleased when I took my first bite of a pretzel piece and discovered it was crispy! It seems quite hard for pretzels to stay crispy in ice cream, for understandable reasons. However, as I ate more I realized it was hit-or-miss for whether the pretzel was crunchy or not. The bulk were stale. Shame. The chocolate chunks are fine, neither here nor there. And while I could visually see the caramel sauce, flavor-wise it wasn’t really noticeable at all. I’ve truly had store brand ice cream that tasted far better.

Overall while I’m not necessarily shocked this Buzzfeed x Nestle collab isn’t great, it’s still a disappointment. @buzzfeedtasty

Serv: ⅔ cup (106g). 270 Cal. 13g fat/33g carb (25g sugar/2g fiber)/4g protein

#icecream #dessert #chocolate #caramel #tasty #buzzfeed #nestle #junkfood #fatty #yum #yummy #nomnom #tasty #cheatmeal #cheatday #flexibledieting #iifym #macros #foodporn #instafood #instayum #dessertporn #foodreview #foodexplorer #closeup

SHOULDER WORKOUT - FULL of SuPeRsEtS! 🤩 Ahh I cant think of anything better! And... on HUMP DAY! 🐫
————————————-
🔻3x15 Shoulder rotators (slow and controlled - DON’T go heavy, and really focus on feeling the rotation of your shoulder)
🔺3x20 Banded rear delt flys (slow and controlled again - keeping the tension in the band)
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🔻4x12 overhead press (slow and controlled - keep moving and don’t pause at the top)
🔺4x12 Arnold press
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🔻4x10 Laying upright row (this is amazing for shoulder isolation because it takes your back and legs out of it completely, so there is nothing to help you!)
🔺(NOT FILMED) 4x15 Lateral raises
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🔻4x15 Rear delt rope pulls
🔺4x12 Front raise variation (don’t go too heavy, and focus on form)
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🔻4x10 Dips (can be assisted if you need)
🔺4x15 tricep extension machine (dropset on the last set!)
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#health #fitness #trainer #gymshark #fitnessmotivation #planetfitness #bulking #reversediet #iifym #flexibledieting #girlswholift #weights #fitnesslife #fitnesslifestyle #fitspo #npc #workoutvideos #fitspo #lifting #shoulderworkout #triceps

SHOULDER WORKOUT - FULL of SuPeRsEtS! 🤩 Ahh I cant think of anything better! And... on HUMP DAY! 🐫
————————————-
🔻3x15 Shoulder rotators (slow and controlled - DON’T go heavy, and really focus on feeling the rotation of your shoulder)
🔺3x20 Banded rear delt flys (slow and controlled again - keeping the tension in the band)
.
🔻4x12 overhead press (slow and controlled - keep moving and don’t pause at the top)
🔺4x12 Arnold press
.
🔻4x10 Laying upright row (this is amazing for shoulder isolation because it takes your back and legs out of it completely, so there is nothing to help you!)
🔺(NOT FILMED) 4x15 Lateral raises
.
🔻4x15 Rear delt rope pulls
🔺4x12 Front raise variation (don’t go too heavy, and focus on form)
.
🔻4x10 Dips (can be assisted if you need)
🔺4x15 tricep extension machine (dropset on the last set!)
————————————-
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.
.
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.
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#health #fitness #trainer #gymshark #fitnessmotivation #planetfitness #bulking #reversediet #iifym #flexibledieting #girlswholift #weights #fitnesslife #fitnesslifestyle #fitspo #npc #workoutvideos #fitspo #lifting #shoulderworkout #triceps

🍱 LUNCH 🍱 กลางวันนี้ฟาดปลาทูย่าง กลิ่นนี่คาวใช้ได้เลย เพราะเอาไปย่างในกระทะ แต่พอเอาเข้สปากเท่านั้นแหละ อร่อยไม่แพ้แบบทอดเลยนะ ต้ององข้ามเรื่องกลิ่นไป555
______________________________________
#rodmayleefit #อาหารลดความอ้วน #ลดน้ำหนัก #ลดน้ำหนักด้วยตัวเอง #ลดความอ้วนด้วยตัวเอง #ลดความอ้วน #เลิกอ้วน #อาหารคลีนเพื่อสุขภาพ #อาหารคลีน #อาหารลดน้ำหนัก #คลีนฟู้ด #วิถีคนผอม #เลิกอ้วน #คลีนสายกลาง #คลีนสายดาร์ก #อาหารคลีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

🍱 LUNCH 🍱 กลางวันนี้ฟาดปลาทูย่าง กลิ่นนี่คาวใช้ได้เลย เพราะเอาไปย่างในกระทะ แต่พอเอาเข้สปากเท่านั้นแหละ อร่อยไม่แพ้แบบทอดเลยนะ ต้ององข้ามเรื่องกลิ่นไป555
______________________________________
#rodmayleefit #อาหารลดความอ ้วน #ลดน ้ำหนัก #ลดน ้ำหนักด้วยตัวเอง #ลดความอ ้วนด้วยตัวเอง #ลดความอ ้วน #เล ิกอ้วน #อาหารคล ีนเพื่อสุขภาพ #อาหารคล ีน #อาหารลดน ้ำหนัก #คล ีนฟู้ด #ว ิถีคนผอม #เล ิกอ้วน #คล ีนสายกลาง #คล ีนสายดาร์ก #อาหารคล ีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

Know your oils and their smoking point! 🔥 .
First off, what is a “smoke point”? The smoke point is the temperature at which an oil starts to undergo what’s called “lipidperoxidation” and becomes rancid. That’s why it’s important to pay attention to an oil’s smoke point when cooking or baking. It is also a common misconception that you can’t sauté with olive oil. You definitely can but it would be best to use it at low to medium heats.
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Below is a list of some of the good oils, benefits and heat toleration:
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Avocado oil - great for high heats, good source of lutein, increases absorption of carotenoids.
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Coconut oil (virgin) - great for low to medium heats, great source of MCTs
.
Walnut oil - great for low to medium heats, good source of omega-3s
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Ghee butter - great for high heats, contains vitamin A, E & K.
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Olive oil - great for low to medium heats, rich in polyphenols, great source of monounsaturated fat.
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Minimize the use of these oils:
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Soybean oil - shown in many studies to be highly inflammatory (due to high omega 6 saturation levels). Over 90% of soy is GMO = more pesticides. .
Canola oil - uses a synthetic chemical extraction methods, bleaching, and deodorizing.
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Hydrogenated vegetable oils - high trans fat, inflammatory, impairs endothelial function, increase risk for cardiovascular disease
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My personal go-tos are olive oil, avocado, coconut and ghee! What are your favorites? Xoxo,
@meowmeix .
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#mealprep #healthyfats #foodprep #paleofood #mealplan #mealprepsunday #mealprepping #macros #walnut #mealprepmonday #nutrition #cleaneating #flexibledieting #avocado #cleaneats #fitfood #oliveoil #ghee #paleo #healthyeating #realfood #weightloss

Know your oils and their smoking point! 🔥 .
First off, what is a “smoke point”? The smoke point is the temperature at which an oil starts to undergo what’s called “lipidperoxidation” and becomes rancid. That’s why it’s important to pay attention to an oil’s smoke point when cooking or baking. It is also a common misconception that you can’t sauté with olive oil. You definitely can but it would be best to use it at low to medium heats.
.
Below is a list of some of the good oils, benefits and heat toleration:
.
Avocado oil - great for high heats, good source of lutein, increases absorption of carotenoids.
.
Coconut oil (virgin) - great for low to medium heats, great source of MCTs
.
Walnut oil - great for low to medium heats, good source of omega-3s
.
Ghee butter - great for high heats, contains vitamin A, E & K.
.
Olive oil - great for low to medium heats, rich in polyphenols, great source of monounsaturated fat.
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Minimize the use of these oils:
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Soybean oil - shown in many studies to be highly inflammatory (due to high omega 6 saturation levels). Over 90% of soy is GMO = more pesticides. .
Canola oil - uses a synthetic chemical extraction methods, bleaching, and deodorizing.
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Hydrogenated vegetable oils - high trans fat, inflammatory, impairs endothelial function, increase risk for cardiovascular disease
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My personal go-tos are olive oil, avocado, coconut and ghee! What are your favorites? Xoxo,
@meowmeix .
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#mealprep #healthyfats #foodprep #paleofood #mealplan #mealprepsunday #mealprepping #macros #walnut #mealprepmonday #nutrition #cleaneating #flexibledieting #avocado #cleaneats #fitfood #oliveoil #ghee #paleo #healthyeating #realfood #weightloss

🍽🍽Last Nights Meal🍽🍽
🍕🍕Pepperoni Pizza Sandwiches🍕🍕
📊Calories: ~2,600 155P/317C/81F
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Who wants a macro friendly pizza meal? This is the one you want if that's what you're looking for!
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➡️SWIPE TO SEE IF IT CRUNCHED➡️
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#intermittentfasting #IF #flexibledieting #iifym #omad #onemealaday #foodporn #fitness #bodybuilding #healthy #blakespiration #theblakediet #pizza #pizzasandwiches #mozzarella #cheese #chobani #ranch #bread #carbs #pizzahut #papajohns #dominoes

🍽🍽Last Nights Meal🍽🍽
🍕🍕Pepperoni Pizza Sandwiches🍕🍕
📊Calories: ~2,600 155P/317C/81F
-
-
Who wants a macro friendly pizza meal? This is the one you want if that's what you're looking for!
-
-
➡️SWIPE TO SEE IF IT CRUNCHED➡️
-
-
#intermittentfasting #IF #flexibledieting #iifym #omad #onemealaday #foodporn #fitness #bodybuilding #healthy #blakespiration #theblakediet #pizza #pizzasandwiches #mozzarella #cheese #chobani #ranch #bread #carbs #pizzahut #papajohns #dominoes

🥪 BREAKFAST 🥪 น้องไข่อะเกน ขนมปัง 1 แผ่น ไข่ต้ม 2 ฟอง เหยาะแม๊กกี้ + ส้ม + lactasoy ไม่หวาน ช่วงนี้พยายามเลี่ยง Dairy
______________________________________
#rodmayleefit #อาหารลดความอ้วน #ลดน้ำหนัก #ลดน้ำหนักด้วยตัวเอง #ลดความอ้วนด้วยตัวเอง #ลดความอ้วน #เลิกอ้วน #อาหารคลีนเพื่อสุขภาพ #อาหารคลีน #อาหารลดน้ำหนัก #คลีนฟู้ด #วิถีคนผอม #เลิกอ้วน #คลีนสายกลาง #คลีนสายดาร์ก #อาหารคลีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

🥪 BREAKFAST 🥪 น้องไข่อะเกน ขนมปัง 1 แผ่น ไข่ต้ม 2 ฟอง เหยาะแม๊กกี้ + ส้ม + lactasoy ไม่หวาน ช่วงนี้พยายามเลี่ยง Dairy
______________________________________
#rodmayleefit #อาหารลดความอ ้วน #ลดน ้ำหนัก #ลดน ้ำหนักด้วยตัวเอง #ลดความอ ้วนด้วยตัวเอง #ลดความอ ้วน #เล ิกอ้วน #อาหารคล ีนเพื่อสุขภาพ #อาหารคล ีน #อาหารลดน ้ำหนัก #คล ีนฟู้ด #ว ิถีคนผอม #เล ิกอ้วน #คล ีนสายกลาง #คล ีนสายดาร์ก #อาหารคล ีนลดน้ำหนัก #weightloss #weightlossjourney #flexibledieting #flexiblediet #balancediet #leanfood #cleanfoodideas #cleanfood #healthyfood #healthylife #healthylifestyle #cleanfoodthailand #cleanfoodthai #leanfood #leanfoodthai

When you can’t choose between coffee and chocolate oats in the morning 😴 YOU MAKE BOTH 😈
•
To me, starting off the day right makes a serious impact on the quality of my whole day. If I get bad news in the morning, it puts me in a terrible mood. Today I was feeling tired from the jetlag (back to school now) but also energetic for some reason? 🤔 I ain’t complaining though 🙌🏼 To top off a good morning, breakfast fuel was a fan-fucking-tasting bowl of proats, 2 flavours, topped with chocolate & biscuits because WHY NOT? 😆
•
dEATS: 👇🏼
>40g Oats
>10g @pescience chocolate cupcake protein
>1 serving instant coffee
>Stevia (sweetener)
>Pinch of Salt
>Dark chocolate buttons
(from a local bakery)
> @ritzcrackers Mini crackers
•
Hope y’all have an amazing week!
I’ve got 9 weeks of high school left. Still shocks me that I have less weeks of HS than fingers 😧

When you can’t choose between coffee and chocolate oats in the morning 😴 YOU MAKE BOTH 😈

To me, starting off the day right makes a serious impact on the quality of my whole day. If I get bad news in the morning, it puts me in a terrible mood. Today I was feeling tired from the jetlag (back to school now) but also energetic for some reason? 🤔 I ain’t complaining though 🙌🏼 To top off a good morning, breakfast fuel was a fan-fucking-tasting bowl of proats, 2 flavours, topped with chocolate & biscuits because WHY NOT? 😆

dEATS: 👇🏼
>40g Oats
>10g @pescience chocolate cupcake protein
>1 serving instant coffee
>Stevia (sweetener)
>Pinch of Salt
>Dark chocolate buttons
(from a local bakery)
> @ritzcrackers Mini crackers

Hope y’all have an amazing week!
I’ve got 9 weeks of high school left. Still shocks me that I have less weeks of HS than fingers 😧