#howtoburncalories photos & videos

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-  Here’s Five delicious and easy Protein options Dinner! 😍😋Recipes below👩🏻‍🍳 Chicken, Salmon, Pepperoni, Prawns or Scallops.. Which is your favourite?!😍
⠀
⠀
All dishes approximately 500 CALORIES
⠀
⠀
🍗CHICKEN🍗
mac n’ cheese
(the coziest of cozy comfort food, amiright?), paired it with cast iron-cooked lemon-honey-garlic-sage chicken + grilled broccolini for a noodle night done right 💯☺️ macaroni & cheese •• lemon honey garlic sage chicken 🌿🍋 •• grilled broccoli parmesan & red pepper 🥦
⠀
⠀
🍣SALMON🍣
Honey garlic chipotle salmon = sweet, salty + spicy🤤
CRISPY SALMON RECIPE:
Combine 1 tbsp honey, 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee, s+p. Spread evenly over two salmon filets. 2) in a pan, heat oil, add salmon filets, skin side up, sear for 3 mins; flip, and cook 3-4 mins 🌶🍯 •• garlic butter crispy hasselbacks potatoes •• grilled asparagus.
⠀
⠀
🍕PEPPERONI PIZZA BOATS🍕
zucchini pepperoni pizza boats : keto-friendly
—> slice zucchini in half; top with pizza sauce, mozzarella cheese, and healthier turkey pepperoni; bake 400 15 minutes, until bubbly •• chickpea shells tossed with creamy cauliflower garlic sauce •• sautéed spinach with parmesan and red pepper •• avocado.
⠀
⠀
🍤 PRAWNS 🍤
Garlic cajun shrimp (season shrimp with jerk seasoning + paprika, then sauté in garlic ghee until pink and slightly brown) •• chickpea pasta shells tossed in creamy garlic-cauliflower sauce 🐚 •• grilled asparagus topped with parmesan 👌🏻
⠀
⠀
🥘SCALLOPS🥘
20-minute meal: Seared garlic ghee sea scallops; in a pan, heat 1 tablespoon ghee; sear scallops for 3-4 minutes, or until slightly crispy and brown; flip and cook an additional two minutes •• chickpea pasta shells tossed in creamy cashew butternut sage sauce •• grilled asparagus with parmesan cheese 🌱
⠀
⠀
Which is your favourite protein?
Salmon is always a winner for me:)
Thanks @sara.haven for the pictures, caption @calorie_healthy .

- Here’s Five delicious and easy Protein options Dinner! 😍😋Recipes below👩🏻‍🍳 Chicken, Salmon, Pepperoni, Prawns or Scallops.. Which is your favourite?!😍


All dishes approximately 500 CALORIES


🍗CHICKEN🍗
mac n’ cheese
(the coziest of cozy comfort food, amiright?), paired it with cast iron-cooked lemon-honey-garlic-sage chicken + grilled broccolini for a noodle night done right 💯☺️ macaroni & cheese •• lemon honey garlic sage chicken 🌿🍋 •• grilled broccoli parmesan & red pepper 🥦


🍣SALMON🍣
Honey garlic chipotle salmon = sweet, salty + spicy🤤
CRISPY SALMON RECIPE:
Combine 1 tbsp honey, 1/4 tsp. chipotle chili powder, 1 tbsp. melted ghee, s+p. Spread evenly over two salmon filets. 2) in a pan, heat oil, add salmon filets, skin side up, sear for 3 mins; flip, and cook 3-4 mins 🌶🍯 •• garlic butter crispy hasselbacks potatoes •• grilled asparagus.


🍕PEPPERONI PIZZA BOATS🍕
zucchini pepperoni pizza boats : keto-friendly
—> slice zucchini in half; top with pizza sauce, mozzarella cheese, and healthier turkey pepperoni; bake 400 15 minutes, until bubbly •• chickpea shells tossed with creamy cauliflower garlic sauce •• sautéed spinach with parmesan and red pepper •• avocado.


🍤 PRAWNS 🍤
Garlic cajun shrimp (season shrimp with jerk seasoning + paprika, then sauté in garlic ghee until pink and slightly brown) •• chickpea pasta shells tossed in creamy garlic-cauliflower sauce 🐚 •• grilled asparagus topped with parmesan 👌🏻


🥘SCALLOPS🥘
20-minute meal: Seared garlic ghee sea scallops; in a pan, heat 1 tablespoon ghee; sear scallops for 3-4 minutes, or until slightly crispy and brown; flip and cook an additional two minutes •• chickpea pasta shells tossed in creamy cashew butternut sage sauce •• grilled asparagus with parmesan cheese 🌱


Which is your favourite protein?
Salmon is always a winner for me:)
Thanks @sara.haven for the pictures, caption @calorie_healthy .

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Full Bodied by Folu 😂😂😂
Like ❤️, share and comment. 
Full body workouts are so good incorporate into your workouts particularly if your time is limited. 🕐🕑🕒🕓
.
.
If you’re starting out and stuck for ideas in the gym I’d definitely recommend doing full body sessions. Repeat one workout at least 2/3 times a week. For 2-4 weeks. Challenge yourself, be consistent and monitor your progress. Then change it up! 💪🏾💪🏾💪🏾
You could try this workout or one of my previous posts...and obvs look out for more to come *plug* 🔌 🔌 .
.
This session starts out with deadlifts...sumo deadlifts to be precise, a fave of mine. 🏋🏾‍♀️❤️ You should have wide stance and toes turned out... like a sumo wrestler 🤼‍♀️ ...🤷🏾‍♀️.
Did you know that deadlifts are also known as the “King of All Exercises” ? 👑 👑 Why? Because they target more muscles in one lift than any other exercise, so ideal to include in a full body session!! .
.
1️⃣ Sumo Deadlifts 12 reps 
Superset with 
2️⃣ Dumbbell Shoulder Press Dropset
10 reps heavy
10 reps light
3-4 sets
.
3️⃣ Barbell Spilt Squat with back leg elevated 12 reps each leg 
Superset with 
4️⃣ Single Arm Rows 12 reps each arm 
3-4 sets .
5️⃣ Kettlebell (or Dumbbell) Frog Pumps 12 reps
Superset with 
6️⃣ Push Ups 12 reps
3-4 sets
.
.
Tip: Don’t make eye contact with people whilst doing frog pumps. 🐸 *awkward* .
.
Song: Kokosa - Zlatan
Outfit: @lulelemonuk @converse .
.
.
#fullbodyworkouts #fullbodysession #sumodeadlifts #deadliftsumo #gymsessions #gyminspo #sweatlife

Full Bodied by Folu 😂😂😂
Like ❤️, share and comment.
Full body workouts are so good incorporate into your workouts particularly if your time is limited. 🕐🕑🕒🕓
.
.
If you’re starting out and stuck for ideas in the gym I’d definitely recommend doing full body sessions. Repeat one workout at least 2/3 times a week. For 2-4 weeks. Challenge yourself, be consistent and monitor your progress. Then change it up! 💪🏾💪🏾💪🏾
You could try this workout or one of my previous posts...and obvs look out for more to come *plug* 🔌 🔌 .
.
This session starts out with deadlifts...sumo deadlifts to be precise, a fave of mine. 🏋🏾‍♀️❤️ You should have wide stance and toes turned out... like a sumo wrestler 🤼‍♀️ ...🤷🏾‍♀️.
Did you know that deadlifts are also known as the “King of All Exercises” ? 👑 👑 Why? Because they target more muscles in one lift than any other exercise, so ideal to include in a full body session!! .
.
1️⃣ Sumo Deadlifts 12 reps
Superset with
2️⃣ Dumbbell Shoulder Press Dropset
10 reps heavy
10 reps light
3-4 sets
.
3️⃣ Barbell Spilt Squat with back leg elevated 12 reps each leg
Superset with
4️⃣ Single Arm Rows 12 reps each arm
3-4 sets .
5️⃣ Kettlebell (or Dumbbell) Frog Pumps 12 reps
Superset with
6️⃣ Push Ups 12 reps
3-4 sets
.
.
Tip: Don’t make eye contact with people whilst doing frog pumps. 🐸 *awkward* .
.
Song: Kokosa - Zlatan
Outfit: @lulelemonuk @converse .
.
.
#fullbodyworkouts #fullbodysession #sumodeadlifts #deadliftsumo #gymsessions #gyminspo #sweatlife

Low Carb Pizza Recipe⁣
⁣⁣
⁣If you’re craving for some pizza and don’t want to use up your carbs give this a shot. ⁣
⁣⁣
⁣Ingredients:⁣
⁣- 1 pound ground chicken⁣
⁣- 1/2 cup shredded Parmesan or Mozzarella⁣
⁣- 1/4 cup frozen spinach (optional)⁣
⁣- Salt, pepper to taste⁣
⁣- 1 1/2 tsp chili powder (optional)⁣
⁣⁣
⁣Instructions⁣
⁣- Preheat oven to 375 degrees⁣
⁣- In large bowl mix ground chicken and seasoning⁣
⁣- Thaw spinach and remove excess water, add to mixture⁣
⁣- Line baking sheet with parchment paper and press chicken mixture into even thin layer⁣
⁣- Bake for 15 minutes or until cooked through⁣
⁣- Remove from oven and top with desired toppings ( I used red onion, cilantro, chicken, bacon and sugar free bbq sauce!)⁣
⁣- Bake for an additional 10-15 minutes until cheese is melted and brown

Low Carb Pizza Recipe⁣
⁣⁣
⁣If you’re craving for some pizza and don’t want to use up your carbs give this a shot. ⁣
⁣⁣
⁣Ingredients:⁣
⁣- 1 pound ground chicken⁣
⁣- 1/2 cup shredded Parmesan or Mozzarella⁣
⁣- 1/4 cup frozen spinach (optional)⁣
⁣- Salt, pepper to taste⁣
⁣- 1 1/2 tsp chili powder (optional)⁣
⁣⁣
⁣Instructions⁣
⁣- Preheat oven to 375 degrees⁣
⁣- In large bowl mix ground chicken and seasoning⁣
⁣- Thaw spinach and remove excess water, add to mixture⁣
⁣- Line baking sheet with parchment paper and press chicken mixture into even thin layer⁣
⁣- Bake for 15 minutes or until cooked through⁣
⁣- Remove from oven and top with desired toppings ( I used red onion, cilantro, chicken, bacon and sugar free bbq sauce!)⁣
⁣- Bake for an additional 10-15 minutes until cheese is melted and brown

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💦SLAM BALL HIIT💦 First things first: Thank you for all of your nice comments on my last post. ❤️🙏🏼 It’s not easy for me to let my guard down, so thank you for being here and following along. Social media can be tricky but I feel blessed to have this little fit community who encourages, lifts, and inspires.  I hope I can continue to provide value to your scrolling feed.
.
Ok now the workout. Slam balls are one of my favorite pieces of equipment. There’s just something about slamming a ball down on the ground as hard as you can that just feels GOOD! 😆👊🏼 It’s also a killer total body move that gets the heart rate up like no other. 😰
.
⏱Grab a HIIT timer and do each move for 60 seconds work/20 seconds rest. Complete 3-5 rounds. Or just try adding any or all of these moves to your next strength circuit to throw in a little heart pumping cardio.
.
1️⃣Roll-up slam
2️⃣4 bench hop-overs + 2 slams
3️⃣Modified pistol to SLDL (30 seconds per side)
4️⃣1 jump + 1 slam + 1 push-up
.
Have a great day! 😊
.
.
#crosstraining#functionaltraining#hiit#hiitworkout#thesweatlife#totalbodyconditioning#Inspiringfitness#athomeworkout#homeworkout#workoutoftheday#quickworkouts#cardioworkout#slamballhiit#shredcalories#workoutsforwomen#momstrong#womensfitness#workoutoftheday#livestrong#quickworkouts#howtoburncalories#fitdittsworkout#workoutideas#slamball @homeworkouts_4u @shape i@selfmagazine  @womenshealthmag

💦SLAM BALL HIIT💦 First things first: Thank you for all of your nice comments on my last post. ❤️🙏🏼 It’s not easy for me to let my guard down, so thank you for being here and following along. Social media can be tricky but I feel blessed to have this little fit community who encourages, lifts, and inspires. I hope I can continue to provide value to your scrolling feed.
.
Ok now the workout. Slam balls are one of my favorite pieces of equipment. There’s just something about slamming a ball down on the ground as hard as you can that just feels GOOD! 😆👊🏼 It’s also a killer total body move that gets the heart rate up like no other. 😰
.
⏱Grab a HIIT timer and do each move for 60 seconds work/20 seconds rest. Complete 3-5 rounds. Or just try adding any or all of these moves to your next strength circuit to throw in a little heart pumping cardio.
.
1️⃣Roll-up slam
2️⃣4 bench hop-overs + 2 slams
3️⃣Modified pistol to SLDL (30 seconds per side)
4️⃣1 jump + 1 slam + 1 push-up
.
Have a great day! 😊
.
.
#crosstraining #functionaltraining #hiit #hiitworkout #thesweatlife #totalbodyconditioning #Inspiringfitness #athomeworkout #homeworkout #workoutoftheday #quickworkouts #cardioworkout #slamballhiit #shredcalories #workoutsforwomen #momstrong #womensfitness #workoutoftheday #livestrong #quickworkouts #howtoburncalories #fitdittsworkout #workoutideas #slamball @homeworkouts_4u @shape i@selfmagazine @womenshealthmag

✨ ONLINE CLIENT SPOTLIGHT ✨
_
This can be you if you leave your fears behind and get started. 
_
Decide what you want. Make a plan and work on it. Every. Single. Day. It doesn’t matter if you’re not ready. No one is truly really ready. You just have to go out there, and make things happen. Or you’ll be waiting until you’re ready your entire life. Go out there and dominate! 
You got this! 
_
#SBTeamResultsNoExcuses
_
More client’s transformation pictures: @safiaberradasb 
@safiaberradasb 
_

✨ ONLINE CLIENT SPOTLIGHT ✨
_
This can be you if you leave your fears behind and get started.
_
Decide what you want. Make a plan and work on it. Every. Single. Day. It doesn’t matter if you’re not ready. No one is truly really ready. You just have to go out there, and make things happen. Or you’ll be waiting until you’re ready your entire life. Go out there and dominate!
You got this!
_
#SBTeamResultsNoExcuses
_
More client’s transformation pictures: @safiaberradasb
@safiaberradasb
_

I'm excited to be back to my regular schedule -
Hope to see you in class this week!
#sweatsesh
.
FRIDAY - 
Power Pilates / 6:30am /  Charb Arts
.
SATURDAY - 
Power Pilates /  9:30am / Track Fitness
The Power Pilates / 10:45am /  889 Community
The Power Pilates / noon / 889 Community
.
#movebylp 
#powerpilates

I'm excited to be back to my regular schedule -
Hope to see you in class this week!
#sweatsesh
.
FRIDAY -
Power Pilates / 6:30am / Charb Arts
.
SATURDAY -
Power Pilates / 9:30am / Track Fitness
The Power Pilates / 10:45am / 889 Community
The Power Pilates / noon / 889 Community
.
#movebylp
#powerpilates

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Complicated doesn’t mean better, and celebrity doesn’t mean credibility. 
If you've ever flipped through a bodybuilding magazine or scrolled through the fitness instagram, you will understand.

There are people who train and eat for a living telling everyday people how to train and eat like them.

It makes no sense.

Why would someone who has a full day job, out of office responsibilities, a social life, kids, and is just getting started be able to/want to follow something like that? 
It's simple, you're being mislead.

While I am not of the argument that we are all snowflakes and we are all diffferent from one another, there is a need for customization and creation specifically for someone's lifestyle.

Following a bodybuilder's workout and diet regimen because they are in incredible shape is not the way to go.

You do not have their life and vice versa.

Let's be real those programs are overcomplicated and always paired with supplements for "maximum results" so what are they really pushing?🤔 You need a personalized plan that is designed for your life, schedule, needs, preferences, and history.

You do not need to follow an overcomplicated program designed for a professional competitior who has been training their whole life.

Complicated does not mean better.

Celebrity does not mean follow blindly

Unsure as to how to create your own program? 
DM me for your personalized fat loss solution designed to burn fat and keep it off forever without sacrificing your social life or spending all day in the gym.
•
•
•
•
•
#fullbodyworkout
#outdoorworkout
#fitgirlvideos
#onlinetraining
#gymgirlvids
#movementismedicine
#corestrength
#workoutmotivation
#womenshealth
#fitstagram
#fithealthyworkouts
#getfitwithme
#movewithpurpose
#fitchick
#workoutideas
#fitfluential
#grindtimeanytime
#gymgirldaily
#workoutvideos
#womenwhoconquer
#homeexercises
#instafitsociety
#exersiseroutines
#howtoburncalories
#homeabguide
#6packguide
#musclevideos
#girlgains

Complicated doesn’t mean better, and celebrity doesn’t mean credibility.
If you've ever flipped through a bodybuilding magazine or scrolled through the fitness instagram, you will understand.

There are people who train and eat for a living telling everyday people how to train and eat like them.

It makes no sense.

Why would someone who has a full day job, out of office responsibilities, a social life, kids, and is just getting started be able to/want to follow something like that?
It's simple, you're being mislead.

While I am not of the argument that we are all snowflakes and we are all diffferent from one another, there is a need for customization and creation specifically for someone's lifestyle.

Following a bodybuilder's workout and diet regimen because they are in incredible shape is not the way to go.

You do not have their life and vice versa.

Let's be real those programs are overcomplicated and always paired with supplements for "maximum results" so what are they really pushing?🤔 You need a personalized plan that is designed for your life, schedule, needs, preferences, and history.

You do not need to follow an overcomplicated program designed for a professional competitior who has been training their whole life.

Complicated does not mean better.

Celebrity does not mean follow blindly

Unsure as to how to create your own program?
DM me for your personalized fat loss solution designed to burn fat and keep it off forever without sacrificing your social life or spending all day in the gym.





#fullbodyworkout
#outdoorworkout
#fitgirlvideos
#onlinetraining
#gymgirlvids
#movementismedicine
#corestrength
#workoutmotivation
#womenshealth
#fitstagram
#fithealthyworkouts
#getfitwithme
#movewithpurpose
#fitchick
#workoutideas
#fitfluential
#grindtimeanytime
#gymgirldaily
#workoutvideos
#womenwhoconquer
#homeexercises
#instafitsociety
#exersiseroutines
#howtoburncalories
#homeabguide
#6packguide
#musclevideos
#girlgains

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖ . 💥99 Calories Or Less💥
-
🎁I have a nice little gift for you.
-
😢Too often when trying to lose weight you want to eat more but when you’re watching your calories it can be difficult to get full or satisfy a sweet tooth.
-
😆This graphic will help you a lot.
-
🙋‍♀️Need a lot of food for a little calories? Easy (cantaloupe or strawberries).
-
🙋‍♂️Need to satisfy a sweet tooth without going overboard? No problem (fun sized snickers or gummy bears).
-
📌You’ll probably want to save this for later or tag a friend in the comments.❤️
.
.
📸@realjaredhamilton
#healthyeatinghabits  #cleaneatingideas  #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying  #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖ . 💥99 Calories Or Less💥
-
🎁I have a nice little gift for you.
-
😢Too often when trying to lose weight you want to eat more but when you’re watching your calories it can be difficult to get full or satisfy a sweet tooth.
-
😆This graphic will help you a lot.
-
🙋‍♀️Need a lot of food for a little calories? Easy (cantaloupe or strawberries).
-
🙋‍♂️Need to satisfy a sweet tooth without going overboard? No problem (fun sized snickers or gummy bears).
-
📌You’ll probably want to save this for later or tag a friend in the comments.❤️
.
.
📸@realjaredhamilton
#healthyeatinghabits    #cleaneatingideas    #healthylifestyles #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying    #fitsporation #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖
EFFECTIVE CARDIO by @trent_mccloske
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👋 Hi! So, real quick: Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Excessive cardio becomes an issue for folks when hours and hours are invested in it because:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your appetite gets ramped up 😟
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your chances of losing muscle are increased 💪👎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your hard efforts can be ruined in one single snack 🥜🍎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you want to use cardio as a handy tool to speed up the process…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT Cardio (High-Intensity Interval Training) is my favorite for that 🙃
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT Workout Example📝
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After a 3-5 minute warm-up of low intensity, you’ll be alternating between:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Max output (30 seconds)
Moderate output (60 seconds) (active recovery) ⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the duration of 20 to 30 minutes without stopping in between 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The treadmill, rowing machine, and bike are great for this method of cardio🏃‍♀️🚣‍♀️🚴‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
End with another 3-5 minute cool down…
#healthyeatinghabits  #cleaneatingideas  #fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying #fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods#cardioworkout #cardiotraining

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!

EFFECTIVE CARDIO by @trent_mccloske
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👋 Hi! So, real quick: Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Excessive cardio becomes an issue for folks when hours and hours are invested in it because:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your appetite gets ramped up 😟
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your chances of losing muscle are increased 💪👎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your hard efforts can be ruined in one single snack 🥜🍎
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you want to use cardio as a handy tool to speed up the process…
⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT Cardio (High-Intensity Interval Training) is my favorite for that 🙃
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIIT Workout Example📝
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After a 3-5 minute warm-up of low intensity, you’ll be alternating between:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Max output (30 seconds)
Moderate output (60 seconds) (active recovery) ⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the duration of 20 to 30 minutes without stopping in between 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The treadmill, rowing machine, and bike are great for this method of cardio🏃‍♀️🚣‍♀️🚴‍♂️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
End with another 3-5 minute cool down…
#healthyeatinghabits    #cleaneatingideas    #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying   #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods #cardioworkout #cardiotraining

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3 Questions I Always Get Asked 👇🏽⁣
⁣
Let’s just settle a few things right now on topics we ALL want to know about 🤓⁣
⁣
Q: How do you have so much motivation to workout?⁣
⁣
A: 2 things - a strong “why” and a habit. ⁣
⁣
My reason driving my healthy behaviors is STRONG and true to me, it’s not just “I want to look/feel good” because that limp reason won’t get me out of bed at 6am in a snowstorm. ✖️⁣
⁣
Find a DEEP, real reason such as I want to be healthy to play with my kids more, I want to fight off diseases that run in my family, I want to feel true confidence so I can be a better human to everyone, ect 🌞⁣
⁣
And secondly, healthy living is a habit for me. I’ve done it so long it is a habit to workout in the morning, buy produce, drink water, ect. So stick with anything long enough and it becomes a habit. ⁣
⁣
Q: Why can’t I lose fat?⁣
⁣
A: You probably know WHAT to do you just haven’t been consistent long enough to hit the point where your body starts to change. ⁣
⁣
Cut out pop + alcohol. Drink tons of water. Exercise. Get enough sleep. Eat whole foods 80% of the time. Track your progress with pics + measurements. ⁣
Stick. ⁣
With. ⁣
It. ⁣
💛⁣
⁣
Q: Does Apple cider vinegar make you lose weight? 🍎🤔⁣
⁣
A: short answer - no. ACV alone doesn’t make you magically lose weight. ⁣
⁣
BUT it does act as food for your gut bacteria which is great! 👍🏽⁣
⁣
And *may* help balance blood-sugar levels which *may* help with appetite but ultimately you need to be doing all the things in question #2 primarily to see results. ⁣
⁣
So it’s a great habit but don’t rely on it solely 😊⁣
⁣
Let me know if you have any other burning questions you want me to dive into below! 👇🏽⁣
⁣
With love,⁣
Coach Deer 💕

3 Questions I Always Get Asked 👇🏽⁣

Let’s just settle a few things right now on topics we ALL want to know about 🤓⁣

Q: How do you have so much motivation to workout?⁣

A: 2 things - a strong “why” and a habit. ⁣

My reason driving my healthy behaviors is STRONG and true to me, it’s not just “I want to look/feel good” because that limp reason won’t get me out of bed at 6am in a snowstorm. ✖️⁣

Find a DEEP, real reason such as I want to be healthy to play with my kids more, I want to fight off diseases that run in my family, I want to feel true confidence so I can be a better human to everyone, ect 🌞⁣

And secondly, healthy living is a habit for me. I’ve done it so long it is a habit to workout in the morning, buy produce, drink water, ect. So stick with anything long enough and it becomes a habit. ⁣

Q: Why can’t I lose fat?⁣

A: You probably know WHAT to do you just haven’t been consistent long enough to hit the point where your body starts to change. ⁣

Cut out pop + alcohol. Drink tons of water. Exercise. Get enough sleep. Eat whole foods 80% of the time. Track your progress with pics + measurements. ⁣
Stick. ⁣
With. ⁣
It. ⁣
💛⁣

Q: Does Apple cider vinegar make you lose weight? 🍎🤔⁣

A: short answer - no. ACV alone doesn’t make you magically lose weight. ⁣

BUT it does act as food for your gut bacteria which is great! 👍🏽⁣

And *may* help balance blood-sugar levels which *may* help with appetite but ultimately you need to be doing all the things in question #2 primarily to see results. ⁣

So it’s a great habit but don’t rely on it solely 😊⁣

Let me know if you have any other burning questions you want me to dive into below! 👇🏽⁣

With love,⁣
Coach Deer 💕

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖
What's your daily total caloric intake? .
.

How many calories do you eat per day? ➖
Now, for those of you who don’t want to watch it………….. 🤨 …………………. let’s address one of the questions I cover in the video “Why is my protein intake so high?”. Simply put, as kcals are much higher when bulking than when cutting, especially for me on 650g of carbs and 4000kcal, trace proteins found in carbs and/or fats have started contributing a lot more to my daily protein total and this poses a little PROBLEM as, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with my ridiculously high CALORIE intake, I may struggle to stimulate MPS effectively at each meal & hence I adopt a higher intake. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, I may already have 10+g protein coming from leucine deficient sources (trace proteins) thus resorting to having to limit the amount of the QUALITY protein source that I use at that meal just to stay on track in achieving my DAILY total. Result? Potentially missing out on maximising the MPS response at that meal. NOT GOOD & hence higher intakes may be more practical.
➖
.
📸 @smurray_32
.
#healthyeatinghabits  #cleaneatingideas  #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying  #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!

What's your daily total caloric intake? .
.

How many calories do you eat per day? ➖
Now, for those of you who don’t want to watch it………….. 🤨 …………………. let’s address one of the questions I cover in the video “Why is my protein intake so high?”. Simply put, as kcals are much higher when bulking than when cutting, especially for me on 650g of carbs and 4000kcal, trace proteins found in carbs and/or fats have started contributing a lot more to my daily protein total and this poses a little PROBLEM as, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with my ridiculously high CALORIE intake, I may struggle to stimulate MPS effectively at each meal & hence I adopt a higher intake. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, I may already have 10+g protein coming from leucine deficient sources (trace proteins) thus resorting to having to limit the amount of the QUALITY protein source that I use at that meal just to stay on track in achieving my DAILY total. Result? Potentially missing out on maximising the MPS response at that meal. NOT GOOD & hence higher intakes may be more practical.

.
📸 @smurray_32
.
#healthyeatinghabits    #cleaneatingideas    #healthylifestyles #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying    #fitsporation #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods

Grab a box and a set of dumbbells and get ready to sweat!
.
.
Happy Tuesday! I’m back with another 20 minute workout that’s going to hit all parts of the body!
.
.
Today’s workout will be an every minute on the minute (EMOM) where you will perform the prescribed reps of each exercise below within a minute. Once you finish your reps, the remainder of the minute will be your rest time before moving on to the next exercise. .
.
Minute 1 - Foot Elevated Glute Bridge x 15
Minute 2 - Incline Plank Row x 10ea
Minute 3 - Lateral Step Up x 10ea
Minute 4 - Seated Arnold Press x 12
Minute 5 - Cross Body Mtn Climbers x 25ea
.
.
Set a timer for 20 minutes and do this 4 times through! If you want even more of a challenge you can try for 5-6 rounds!
.
.
SWIPE TO SEE VIDEOS OF EACH EXERCISE. .
.
Let me know if you give this one a try! Tag me and #twentyminutetuesday if you post to Instagram! .
.
#fitgirlvideos #workoutideas #gymgirlvids #fithealthyworkouts #workoutvideos #homeexercises #exercisemotivation #exerciseroutine #howtoburncalories #musclevideos #workoutathome #sweatlife #sweatsession #weightliftinggirls #fullbody #trainhardorgohome #womenwholiftheavy #sweatitout #exerciseguide #workoutroutines #fitnesstime #fitnesspro #fitnessvideo #fitnessvideos #muscleandfitness #powerliftingwomen #womenwhoworkout #girlswhotrain #inspiringconfidence

Grab a box and a set of dumbbells and get ready to sweat!
.
.
Happy Tuesday! I’m back with another 20 minute workout that’s going to hit all parts of the body!
.
.
Today’s workout will be an every minute on the minute (EMOM) where you will perform the prescribed reps of each exercise below within a minute. Once you finish your reps, the remainder of the minute will be your rest time before moving on to the next exercise. .
.
Minute 1 - Foot Elevated Glute Bridge x 15
Minute 2 - Incline Plank Row x 10ea
Minute 3 - Lateral Step Up x 10ea
Minute 4 - Seated Arnold Press x 12
Minute 5 - Cross Body Mtn Climbers x 25ea
.
.
Set a timer for 20 minutes and do this 4 times through! If you want even more of a challenge you can try for 5-6 rounds!
.
.
SWIPE TO SEE VIDEOS OF EACH EXERCISE. .
.
Let me know if you give this one a try! Tag me and #twentyminutetuesday if you post to Instagram! .
.
#fitgirlvideos #workoutideas #gymgirlvids #fithealthyworkouts #workoutvideos #homeexercises #exercisemotivation #exerciseroutine #howtoburncalories #musclevideos #workoutathome #sweatlife #sweatsession #weightliftinggirls #fullbody #trainhardorgohome #womenwholiftheavy #sweatitout #exerciseguide #workoutroutines #fitnesstime #fitnesspro #fitnessvideo #fitnessvideos #muscleandfitness #powerliftingwomen #womenwhoworkout #girlswhotrain #inspiringconfidence

✨ ONLINE CLIENT SPOTLIGHT ✨
_
_
So proud of this beauty @naditaelegance 
_
_
YOU are your own biggest motivator and biggest competition. There is no one else that should dictate how you live your life and what you will succeed at. Anyone who has doubted you or had told you that you cannot do something, IGNORE THEM. If you have a dream and you believe in yourself than that is the only single thing that matters. Most often times people will knock you down when they themselves cannot do something. Put your foot down and keep moving forward. 
_
#SBTeamResultsNoExcuses
_
More clients transformation here: @safiaberradasb 
@safiaberradasb 
_

✨ ONLINE CLIENT SPOTLIGHT ✨
_
_
So proud of this beauty @naditaelegance
_
_
YOU are your own biggest motivator and biggest competition. There is no one else that should dictate how you live your life and what you will succeed at. Anyone who has doubted you or had told you that you cannot do something, IGNORE THEM. If you have a dream and you believe in yourself than that is the only single thing that matters. Most often times people will knock you down when they themselves cannot do something. Put your foot down and keep moving forward.
_
#SBTeamResultsNoExcuses
_
More clients transformation here: @safiaberradasb
@safiaberradasb
_

Io (ogni tanto mi faccio vedere) e Laura Gennaro, Coordinatrice Nazionale del Progetto Frutta e Verdura nelle Scuole, che si è anche occupata della mia formazione a Roma 🏫🍑🥝🥬👩🏼‍⚕️💛 collettivo con gli alunni presenti 🙂🙂🙂 #striveforgreatness  #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport  #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

Io (ogni tanto mi faccio vedere) e Laura Gennaro, Coordinatrice Nazionale del Progetto Frutta e Verdura nelle Scuole, che si è anche occupata della mia formazione a Roma 🏫🍑🥝🥬👩🏼‍⚕️💛 collettivo con gli alunni presenti 🙂🙂🙂 #striveforgreatness #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

Finalmente il grande giorno è arrivato!! Si svolge oggi infatti ad Acireale, il Frutta Day per la Sicilia Orientale che partecipa attivamente al Programma europeo Frutta e verdura nelle scuole (MA-FVNS). Durante la conferenza hanno relazionato il direttore Paolo Rapisarda, i ricercatori Simona Fabroni e Paola Caruso e la coordinatrice nazionale del progetto Laura Gennaro. Speriamo di avvicinare quanta più gente possibile a un’alimentazione sana ed equilibrata, facendo riflettere sull’importanza della stagionalità e territorialità, attraverso spiegazioni mirate, momenti di gioco e veri e propri laboratori sensoriali, sfruttando il momento di consumo collettivo con gli alunni presenti 🙂🙂🙂 #striveforgreatness  #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport  #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

Finalmente il grande giorno è arrivato!! Si svolge oggi infatti ad Acireale, il Frutta Day per la Sicilia Orientale che partecipa attivamente al Programma europeo Frutta e verdura nelle scuole (MA-FVNS). Durante la conferenza hanno relazionato il direttore Paolo Rapisarda, i ricercatori Simona Fabroni e Paola Caruso e la coordinatrice nazionale del progetto Laura Gennaro. Speriamo di avvicinare quanta più gente possibile a un’alimentazione sana ed equilibrata, facendo riflettere sull’importanza della stagionalità e territorialità, attraverso spiegazioni mirate, momenti di gioco e veri e propri laboratori sensoriali, sfruttando il momento di consumo collettivo con gli alunni presenti 🙂🙂🙂 #striveforgreatness #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

💪🏽 💪🏽 #repost @fitdocfolu Bandz A Make Her Dance 💃🏾 morning 🍑🍑 Booty sculpting Band Circuit!! Like ❤️, share and comment 🙏🏾😘
.
. 
Like ankle weights, resistance bands are a great way of isolating the glutes for the 🔥! They’re also more versatile than ankle weights!
.
👌🏾Can used for the upper body too
👌🏾 Lightweight and portable (you can slip in your luggage easily for a holiday workout without pushing you over your weight allowance!) 🧳
👌🏾Affordable 💷
👌🏾Combine with other equipment to add variety 🏋🏾‍♀️
.
.
Where should you put your bands? Knees or ankles? I’ve been asked this a few times. 
It depends on the exercise and how it feels for you. Put them where you feel the most glute engagement. Or if you’re feeling tough, do both.  Put a heavier band above your knees and and a lighter one around your ankles! .
.
.
You could do this as a whole booty sculpting circuit. Or pick a few exercises for glute activation before a workout or as a finisher after! .
.
20-30 seconds per exercise
10 seconds transition 
Perform all exercises on one side first (except double leg exercises) then on the other side = 1 round 
Complete 2 rounds (or more if you want!) Rest as needed between rounds .
.
1️⃣ Kickbacks
2️⃣ Fire Hydrants
3️⃣ Clam Shell Lifts
4️⃣ Squat to Lateral Kicks
5️⃣ Forward and Back Crabwalks 
6️⃣ Lateral Walks
7️⃣ Lunge to Kickback
8️⃣ Jump Squats
9️⃣ Glute Bridge to Abduction .
.
Got these bands on @amazon. By a brand called Canwn. I’d defo recommend them but there’s loads out out there. Let me know if you have any other recommendations! .
. 
10 bands, 50 bands, 100 bands...🎶
.
.
Song: 10 Bands - Drake
Outfit: Top @prettylittlething Leggings @lululemonuk Trainers @nike .
#resistancebandsworkout #resistancebandtraining #bootybandworkout #bootybands #afrogirlfitness #gymfit #blackgirlfitness #fitfam #fitspo #blackgirlslift #gymfitness #fitnesspro #workoutinspo #fitwoman #womeninfitness #instafitsociety #girlgains #howtoburncalories #weighttrainingwomen #weighttrainingforwomen #fitnessuk

💪🏽 💪🏽 #repost @fitdocfolu Bandz A Make Her Dance 💃🏾 morning 🍑🍑 Booty sculpting Band Circuit!! Like ❤️, share and comment 🙏🏾😘
.
.
Like ankle weights, resistance bands are a great way of isolating the glutes for the 🔥! They’re also more versatile than ankle weights!
.
👌🏾Can used for the upper body too
👌🏾 Lightweight and portable (you can slip in your luggage easily for a holiday workout without pushing you over your weight allowance!) 🧳
👌🏾Affordable 💷
👌🏾Combine with other equipment to add variety 🏋🏾‍♀️
.
.
Where should you put your bands? Knees or ankles? I’ve been asked this a few times.
It depends on the exercise and how it feels for you. Put them where you feel the most glute engagement. Or if you’re feeling tough, do both. Put a heavier band above your knees and and a lighter one around your ankles! .
.
.
You could do this as a whole booty sculpting circuit. Or pick a few exercises for glute activation before a workout or as a finisher after! .
.
20-30 seconds per exercise
10 seconds transition
Perform all exercises on one side first (except double leg exercises) then on the other side = 1 round
Complete 2 rounds (or more if you want!) Rest as needed between rounds .
.
1️⃣ Kickbacks
2️⃣ Fire Hydrants
3️⃣ Clam Shell Lifts
4️⃣ Squat to Lateral Kicks
5️⃣ Forward and Back Crabwalks
6️⃣ Lateral Walks
7️⃣ Lunge to Kickback
8️⃣ Jump Squats
9️⃣ Glute Bridge to Abduction .
.
Got these bands on @amazon. By a brand called Canwn. I’d defo recommend them but there’s loads out out there. Let me know if you have any other recommendations! .
.
10 bands, 50 bands, 100 bands...🎶
.
.
Song: 10 Bands - Drake
Outfit: Top @prettylittlething Leggings @lululemonuk Trainers @nike .
#resistancebandsworkout #resistancebandtraining #bootybandworkout #bootybands #afrogirlfitness #gymfit #blackgirlfitness #fitfam #fitspo #blackgirlslift #gymfitness #fitnesspro #workoutinspo #fitwoman #womeninfitness #instafitsociety #girlgains #howtoburncalories #weighttrainingwomen #weighttrainingforwomen #fitnessuk

Tomorrow is a big day and we would appreciate all your positive vibes and prayers.🙏🏻
.
Tomorrow we go to Moffitt in Tampa to have an appointment with one of the best doctors there in order to seek alternative treatment for Mom.
.
Her local oncologist cannot help her any further and I know at Moffitt we will find some answers and a better treatment protocol to get Mom better and on the road to full remission!
.
Thank you from the bottom of my heart for all your prayers and continued prayers for Mom🙏🏻❤️🙏🏻 .
.
.
.
#fuckcancer #positivevibes #godisgood

Tomorrow is a big day and we would appreciate all your positive vibes and prayers.🙏🏻
.
Tomorrow we go to Moffitt in Tampa to have an appointment with one of the best doctors there in order to seek alternative treatment for Mom.
.
Her local oncologist cannot help her any further and I know at Moffitt we will find some answers and a better treatment protocol to get Mom better and on the road to full remission!
.
Thank you from the bottom of my heart for all your prayers and continued prayers for Mom🙏🏻❤️🙏🏻 .
.
.
.
#fuckcancer #positivevibes #godisgood

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• • • • • •
Here are Five Meal Plan ideas for the new week✨🍱✨ *Swipe to see all! Calories + recipes below :) x

NUTRITION TIP💪⭐️
How to Stay on Track..
Create a list of recipes you like.
..The more you prepare them, the more familiar of their calories | macros you become, and you can easily estimate if they fit in your meal plan on a particular day or not🤗
This can help you stay motivated + accountable.
⠀
⠀
💙DAY1️⃣ = 2178 Calories
BREAKFAST 1 - fried eggs,🧀, 1/2🥑, 🥒,🍅+🍓
BREAKFAST 2 - protein oatmeal,chia seeds,🍓,🍌+pb 
SNACK 1 - protein muffin+fruit
LUNCH - 🍣 salmon cream cheese 🥑rolls
SNACK 2 - cottage cheese,🍓+cashews. 
DINNER - giant whole wheat tortilla,🧀, spinach, 🥑, grilled turkey, cherry 🍅 ⠀
⠀
💙DAY2️⃣ = 1831 Calories
BREAKFAST 1 - coffee +🍓 BREAKFAST 2 - 4 scrambled eggs🍳+🍅
LUNCH - peppers stuffed with quinoa, 🥩, avocado oil, onion, garlic,🥫+🧀
POST WORKOUT MEAL - whole wheat spaghetti, home made bolognese beef, onion, garlic,🥫, oil, fresh basil+herbs🌿
POST WORKOUT MEAL - 🍚,🥩, asparagus,🥬, oil,🍅
DINNER - whole wheat bread, ham, spinach, 🥑+🍅
⠀
⠀
💙DAY3️⃣ = 2214 Calories
BREAKFAST - protein🥞, cashews, yoghurt+🍓
SNACK 1 - protein smoothie+cashews 
LUNCH -  Chipotle inspired bowl with rice, beef,🥑+vegetable salsa🥒,🍅, parsley
SNACK 2 - protein cookie
DINNER - 🥚🥚, whole wheat bread,butter+🍅
DESSERT - Ben&Jerry's Topped Strawberry😍🤤Swirled Ice Cream🍦
⠀
⠀
💙DAY4️⃣ = 2243 Calories
BREAKFAST - protein chia oatmeal, 🍌,🍓+pb
SNACK 1 - protein shake while hiking
LUNCH - 🍠 lasagna,🍗 , mushrooms, onion,🥫, cottage cheese,mozzarella, broccoli on side.
SNACK 2 - tortilla,🧀,🥑,🍗,🍅
DINNER - 🍣😍
SNACK - bread,🥚,🥑,🥒+spinach
⠀
⠀
💙DAY5️⃣ = 1959 Calories
BREAKFAST - protein chia oatmeal,🍓,🍌+almonds
SNACK 1 - cottage cheese,🍓+peanuts 
LUNCH - 🍣❤️🍣
SNACK 2 - Chocolate
POST WORKOUT - whey protein
DINNER -  grilled turkey, quinoa,🌽,🥑+🍅
⠀
⠀
Which Meal Plan is your favourite.. Day 1-5?
Created by @nessasphere and @caloriefixes
Happy Monday❤️Francesca xox
.
👉Follow us @calorie.tipss for more ☘️

• • • • • •
Here are Five Meal Plan ideas for the new week✨🍱✨ *Swipe to see all! Calories + recipes below :) x

NUTRITION TIP💪⭐️
How to Stay on Track..
Create a list of recipes you like.
..The more you prepare them, the more familiar of their calories | macros you become, and you can easily estimate if they fit in your meal plan on a particular day or not🤗
This can help you stay motivated + accountable.


💙DAY1️⃣ = 2178 Calories
BREAKFAST 1 - fried eggs,🧀, 1/2🥑, 🥒,🍅+🍓
BREAKFAST 2 - protein oatmeal,chia seeds,🍓,🍌+pb
SNACK 1 - protein muffin+fruit
LUNCH - 🍣 salmon cream cheese 🥑rolls
SNACK 2 - cottage cheese,🍓+cashews.
DINNER - giant whole wheat tortilla,🧀, spinach, 🥑, grilled turkey, cherry 🍅 ⠀

💙DAY2️⃣ = 1831 Calories
BREAKFAST 1 - coffee +🍓 BREAKFAST 2 - 4 scrambled eggs🍳+🍅
LUNCH - peppers stuffed with quinoa, 🥩, avocado oil, onion, garlic,🥫+🧀
POST WORKOUT MEAL - whole wheat spaghetti, home made bolognese beef, onion, garlic,🥫, oil, fresh basil+herbs🌿
POST WORKOUT MEAL - 🍚,🥩, asparagus,🥬, oil,🍅
DINNER - whole wheat bread, ham, spinach, 🥑+🍅


💙DAY3️⃣ = 2214 Calories
BREAKFAST - protein🥞, cashews, yoghurt+🍓
SNACK 1 - protein smoothie+cashews
LUNCH - Chipotle inspired bowl with rice, beef,🥑+vegetable salsa🥒,🍅, parsley
SNACK 2 - protein cookie
DINNER - 🥚🥚, whole wheat bread,butter+🍅
DESSERT - Ben&Jerry's Topped Strawberry😍🤤Swirled Ice Cream🍦


💙DAY4️⃣ = 2243 Calories
BREAKFAST - protein chia oatmeal, 🍌,🍓+pb
SNACK 1 - protein shake while hiking
LUNCH - 🍠 lasagna,🍗 , mushrooms, onion,🥫, cottage cheese,mozzarella, broccoli on side.
SNACK 2 - tortilla,🧀,🥑,🍗,🍅
DINNER - 🍣😍
SNACK - bread,🥚,🥑,🥒+spinach


💙DAY5️⃣ = 1959 Calories
BREAKFAST - protein chia oatmeal,🍓,🍌+almonds
SNACK 1 - cottage cheese,🍓+peanuts
LUNCH - 🍣❤️🍣
SNACK 2 - Chocolate
POST WORKOUT - whey protein
DINNER - grilled turkey, quinoa,🌽,🥑+🍅


Which Meal Plan is your favourite.. Day 1-5?
Created by @nessasphere and @caloriefixes
Happy Monday❤️Francesca xox
.
👉Follow us @calorie.tipss for more ☘️

Did I buy new leggings again? Yes i did 😬🙈 Today at the gym I worked legs and glutes and it was one of those days where everything felt 10x harder and I just wanted to give up. So I swapped some exercises for different alternatives and still pushed myself. Everyone has those days and not every workout will be great! But keep killin it! 😘 #abguide #abvideos #abexercises #female6packguide #6packguide #6packexercises #howtogetabs #homeabs #homeabguide #befitvideos #exerciseguide #fitgirlvideos #fitnessforall #howtoburncalories #gymexercises #girlyexercises  #gymgirl #fitgirl #fitgirlsguide #igexercises #instafitvideoz #instafitsociety #gym_videos #homeexercises #homeworkouts_4u #workoutvideo #instagramfitness #fithealthyworkouts #taylorkayteeeguide #fitspo

Did I buy new leggings again? Yes i did 😬🙈 Today at the gym I worked legs and glutes and it was one of those days where everything felt 10x harder and I just wanted to give up. So I swapped some exercises for different alternatives and still pushed myself. Everyone has those days and not every workout will be great! But keep killin it! 😘 #abguide #abvideos #abexercises #female6packguide #6packguide #6packexercises #howtogetabs #homeabs #homeabguide #befitvideos #exerciseguide #fitgirlvideos #fitnessforall #howtoburncalories #gymexercises #girlyexercises #gymgirl #fitgirl #fitgirlsguide #igexercises #instafitvideoz #instafitsociety #gym_videos #homeexercises #homeworkouts_4u #workoutvideo #instagramfitness #fithealthyworkouts #taylorkayteeeguide #fitspo

This applies to so many things related to your health!⁣⁣
⁣⁣
If you're not mentally present when you're lifting weights or exercising, you can hurt yourself. Don't be afraid to take it slow or take a day off if you need to get your head right!⁣⁣
⁣⁣
On the flip side, if you're just getting started on your journey, so much of the weight holding you back isn't on your body...it's in your head!⁣⁣
⁣⁣
Sometimes, we're our own worst enemy. Whether it's not believing in yourself, self-sabotaging, excessive baggage in your life, or maybe even fear of success 🤯, a lot of the weight you need to lose is in your own head!⁣⁣
⁣⁣
If you start taking care of yourself mentally, dealing with your stressors, slowly building your confidence, you'll also start to make progress towards your goals physically.⁣⁣
⁣⁣
I know a lot of the goals you're setting are related to your physical health, but don't forget to focus on your mental health, too!⁣⁣
⁣⁣
It takes a lot of strength and courage to admit that you need help mentally or physically.⁣⁣
⁣⁣
Don't be afraid to ask for help!⁣⁣
⁣⁣
If you need help getting started and breaking through some mental roadblocks, check out our free 5 day Motivation Reset program.⁣⁣
⁣⁣
The link to sign up for free is in OUR BIO! 💪😀⁣
⁣
⁣
____⁣
⁣
#slimmingworldusa #wwusa #weightwatchersusa ⁣⁣⁣ #caloriedeficit #nutritionplan #nutritionfacts #weightlosstips #weightlossgoals #weightlosshelp #dietalowcarb #dietplan #dietadvice #dietfood #mealplanning #healthyfood #healthylife #healthychoice #diet #burnfat #fatlosstips #fatlossjourney #weightlossplan #howtoloseweight #howtoburncalories #howtoburnfat #healthcoach #wellnesscoach #weightlosscoach #dieting #mealplanning

This applies to so many things related to your health!⁣⁣
⁣⁣
If you're not mentally present when you're lifting weights or exercising, you can hurt yourself. Don't be afraid to take it slow or take a day off if you need to get your head right!⁣⁣
⁣⁣
On the flip side, if you're just getting started on your journey, so much of the weight holding you back isn't on your body...it's in your head!⁣⁣
⁣⁣
Sometimes, we're our own worst enemy. Whether it's not believing in yourself, self-sabotaging, excessive baggage in your life, or maybe even fear of success 🤯, a lot of the weight you need to lose is in your own head!⁣⁣
⁣⁣
If you start taking care of yourself mentally, dealing with your stressors, slowly building your confidence, you'll also start to make progress towards your goals physically.⁣⁣
⁣⁣
I know a lot of the goals you're setting are related to your physical health, but don't forget to focus on your mental health, too!⁣⁣
⁣⁣
It takes a lot of strength and courage to admit that you need help mentally or physically.⁣⁣
⁣⁣
Don't be afraid to ask for help!⁣⁣
⁣⁣
If you need help getting started and breaking through some mental roadblocks, check out our free 5 day Motivation Reset program.⁣⁣
⁣⁣
The link to sign up for free is in OUR BIO! 💪😀⁣


____⁣

#slimmingworldusa #wwusa #weightwatchersusa ⁣⁣⁣ #caloriedeficit #nutritionplan #nutritionfacts #weightlosstips #weightlossgoals #weightlosshelp #dietalowcarb #dietplan #dietadvice #dietfood #mealplanning #healthyfood #healthylife #healthychoice #diet #burnfat #fatlosstips #fatlossjourney #weightlossplan #howtoloseweight #howtoburncalories #howtoburnfat #healthcoach #wellnesscoach #weightlosscoach #dieting #mealplanning

Is it just me or does anyone else always feel like everything needs to be perfect??? ⠀
⠀
⠀
This is honestly something I struggle with in all areas of my life. Whether it’s at work, with my family, my workouts, nutrition etc., I always want everything to go exactly as planned and start to feel stressed out if things don’t turn out how I envisioned. ⠀
⠀
⠀
When it comes to health and fitness, we can easily get discouraged by always striving for perfection. ⠀
⠀
⠀
Have you ever ate more than you wanted to on the weekend and then just said “screw it” and kept eating more because you already “messed up?”⠀
⠀
⠀
When we try to be so perfect all the time, we end up doing more harm than if we just accepted the fact that we’re not always going to be 100% on track with our eating or that there’s going to be days that we miss our workouts. ⠀
⠀
⠀
Instead of focusing on trying to be perfect, we should focus more on what’s going to keep us consistent. What we do MOST of the time is more important than trying to do everything ALL of the time!⠀
⠀
⠀
So tell me honestly, is this something you struggle with too? 👇🏻⠀
.⠀
.⠀
.⠀
#postpartumweightloss #howtoburncalories #justmomlife #sweatlife #womenwholiftheavy #weightlosscoach #ditchthediet #findyourfit #balancedlifestyle #momhustle #constantlyimproving #balancedlife #empowher #macroscoach #theliftinglifestyle #bodyafterbabies #mommybody #mommotivation #mommyworkout #strongasamother #fatlossgoals #weightlosscoaching #wanttoloseweight #modernmom #instamamagang #postpartumexercise #flexibledietinglifestyle #inspiremothers #selfconfidenceiskey #fuelthebody

Is it just me or does anyone else always feel like everything needs to be perfect??? ⠀


This is honestly something I struggle with in all areas of my life. Whether it’s at work, with my family, my workouts, nutrition etc., I always want everything to go exactly as planned and start to feel stressed out if things don’t turn out how I envisioned. ⠀


When it comes to health and fitness, we can easily get discouraged by always striving for perfection. ⠀


Have you ever ate more than you wanted to on the weekend and then just said “screw it” and kept eating more because you already “messed up?”⠀


When we try to be so perfect all the time, we end up doing more harm than if we just accepted the fact that we’re not always going to be 100% on track with our eating or that there’s going to be days that we miss our workouts. ⠀


Instead of focusing on trying to be perfect, we should focus more on what’s going to keep us consistent. What we do MOST of the time is more important than trying to do everything ALL of the time!⠀


So tell me honestly, is this something you struggle with too? 👇🏻⠀
.⠀
.⠀
.⠀
#postpartumweightloss #howtoburncalories #justmomlife #sweatlife #womenwholiftheavy #weightlosscoach #ditchthediet #findyourfit #balancedlifestyle #momhustle #constantlyimproving #balancedlife #empowher #macroscoach #theliftinglifestyle #bodyafterbabies #mommybody #mommotivation #mommyworkout #strongasamother #fatlossgoals #weightlosscoaching #wanttoloseweight #modernmom #instamamagang #postpartumexercise #flexibledietinglifestyle #inspiremothers #selfconfidenceiskey #fuelthebody

2016 👉🏼 2019⁣⁣
⁣⁣
It’s incredible what your body can do once you start working WITH her, not against her. ⁣⁣
⁣⁣
When you stop living in a constant state of ✖️RESISTANCE✖️ to your body’s needs. ⁣⁣
⁣⁣
I needed balance in 2016, ⁣⁣
I resisted ALL my desires for unhealthy food,⁣⁣
Then I snapped and binged every week and resisted my body telling me,⁣⁣
“Please stop filling me up with sugar and salt I’m hurting so bad! this is so hard to manage after the really clean + restrictive week you had 😖”⁣⁣
⁣⁣
It actually makes me so sad to think about how cruel I was to my body - I ignored EVERY message she screamed at me. ⁣⁣
⁣⁣
Today I AGGRESSIVELY listen to her; she is my GUIDE. ⁣⁣
My guide I’ve had with me since birth who only wants me to survive + thrive. ⁣⁣
⁣⁣
Giving into all your needs doesn’t just mean eating the donut or bowl of cereal, but also eating the salad and the smoothie because DAMN do I feel good after that 😍💛⁣⁣
⁣⁣
I give her vegetables, whole grains, seeds, fruit, protein, healthy oils and oh do I also give her Cinnamon Toast Crunch, fudge striped cookies and yummy lattès 💕⁣⁣
⁣⁣
I’m at my leanest and I shit you not, this has been the easiest past 7 months of my health journey 😭⁣⁣
⁣⁣
Are you ignoring your guide? ⁣⁣
⁣⁣
It takes some practice to hear what she’s saying but it’s WELL worth the  work to focus inward and let go of resistance 💛⁣⁣
⁣⁣
I’ve been through it and it’s my life’s mission to make women love the crap out of their bodies while making incredible strides in their goals — link in bio to apply for the last investment you’ll ever make in your health 😊⁣⁣
⁣⁣
With love,⁣⁣
Coach Deer 💕⁣
⁣
#fatlosstransformation #mindsettransformation #foodfreedom #intuitiveeater #weightlosstransformation #bodytransformation #onlinecoaching #fatlossjourney #weightlossjourney #losingweightaskmehow #nourishdontpunish  #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve #weightlosscoaching #sweatisfatcrying #howtoburncalories #eatrightnotless #wanttoloseweight #wanttoburnfat #fatlosstips #fatlosscoach #eatingforhealth #balancedmeals

2016 👉🏼 2019⁣⁣
⁣⁣
It’s incredible what your body can do once you start working WITH her, not against her. ⁣⁣
⁣⁣
When you stop living in a constant state of ✖️RESISTANCE✖️ to your body’s needs. ⁣⁣
⁣⁣
I needed balance in 2016, ⁣⁣
I resisted ALL my desires for unhealthy food,⁣⁣
Then I snapped and binged every week and resisted my body telling me,⁣⁣
“Please stop filling me up with sugar and salt I’m hurting so bad! this is so hard to manage after the really clean + restrictive week you had 😖”⁣⁣
⁣⁣
It actually makes me so sad to think about how cruel I was to my body - I ignored EVERY message she screamed at me. ⁣⁣
⁣⁣
Today I AGGRESSIVELY listen to her; she is my GUIDE. ⁣⁣
My guide I’ve had with me since birth who only wants me to survive + thrive. ⁣⁣
⁣⁣
Giving into all your needs doesn’t just mean eating the donut or bowl of cereal, but also eating the salad and the smoothie because DAMN do I feel good after that 😍💛⁣⁣
⁣⁣
I give her vegetables, whole grains, seeds, fruit, protein, healthy oils and oh do I also give her Cinnamon Toast Crunch, fudge striped cookies and yummy lattès 💕⁣⁣
⁣⁣
I’m at my leanest and I shit you not, this has been the easiest past 7 months of my health journey 😭⁣⁣
⁣⁣
Are you ignoring your guide? ⁣⁣
⁣⁣
It takes some practice to hear what she’s saying but it’s WELL worth the work to focus inward and let go of resistance 💛⁣⁣
⁣⁣
I’ve been through it and it’s my life’s mission to make women love the crap out of their bodies while making incredible strides in their goals — link in bio to apply for the last investment you’ll ever make in your health 😊⁣⁣
⁣⁣
With love,⁣⁣
Coach Deer 💕⁣

#fatlosstransformation #mindsettransformation #foodfreedom #intuitiveeater #weightlosstransformation #bodytransformation #onlinecoaching #fatlossjourney #weightlossjourney #losingweightaskmehow #nourishdontpunish #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve #weightlosscoaching #sweatisfatcrying #howtoburncalories #eatrightnotless #wanttoloseweight #wanttoburnfat #fatlosstips #fatlosscoach #eatingforhealth #balancedmeals

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖
💥 GETTING ENOUGH WATER? 💦
⠀
How much should you be drinking? 
Does more water mean more hydration? 
Does the quality of the water matter? ⠀
⠀
Quick chat about those sound good? ... Sweetness 😌 ⠀
⠀
I feel there is no need to speak to the importance — we all know we need it... ⠀
⠀
Along with water, it’s also important to get in enough sodium and potassium (+ other electrolytes) to help hydrate your body properly 👍
⠀
People are treating salt like it’s the devil 😂 ⠀
And for the wrong reasons. The biggest being water retention/bloating (especially in the fitness space) and heart disease...
⠀
To wrap up the previous thought, without enough sodium, one could drink a lot of water and still be dehydrated, due to you just flushing out your electrolytes 😣
⠀
Many point the finger saying sodium increases blood pressure. While there is truth to that, (higher sodium in the blood makes it thicker, causing the heart to pump harder) it isn’t necessarily a bad thing because there is NO clear facts pointing to a reduction in sodium lowering the risk of heart disease...
⠀
Heck, Roman soldiers used to get paid in salt! 🧐
⠀
With bloating and water retention — yes, sodium does help retain/pull water into the cells. Usually people get bloated from going low to sudden high spikes of sodium and/or from constant stresses from life and dieting 😅
⠀
Make sure you use a natural Sea Salt, my fave is Pink Himalayan. It has dozens and dozens of trace minerals that all play a role in how your body functions 💯 ⠀
⠀
#healthyeatinghabits  #cleaneatingideas  #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying  #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods
📸 @trent_mccloskey
.

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!

💥 GETTING ENOUGH WATER? 💦

How much should you be drinking? 
Does more water mean more hydration? 
Does the quality of the water matter? ⠀

Quick chat about those sound good? ... Sweetness 😌 ⠀

I feel there is no need to speak to the importance — we all know we need it... ⠀

Along with water, it’s also important to get in enough sodium and potassium (+ other electrolytes) to help hydrate your body properly 👍

People are treating salt like it’s the devil 😂 ⠀
And for the wrong reasons. The biggest being water retention/bloating (especially in the fitness space) and heart disease...

To wrap up the previous thought, without enough sodium, one could drink a lot of water and still be dehydrated, due to you just flushing out your electrolytes 😣

Many point the finger saying sodium increases blood pressure. While there is truth to that, (higher sodium in the blood makes it thicker, causing the heart to pump harder) it isn’t necessarily a bad thing because there is NO clear facts pointing to a reduction in sodium lowering the risk of heart disease...

Heck, Roman soldiers used to get paid in salt! 🧐

With bloating and water retention — yes, sodium does help retain/pull water into the cells. Usually people get bloated from going low to sudden high spikes of sodium and/or from constant stresses from life and dieting 😅

Make sure you use a natural Sea Salt, my fave is Pink Himalayan. It has dozens and dozens of trace minerals that all play a role in how your body functions 💯 ⠀

#healthyeatinghabits    #cleaneatingideas    #healthylifestyles #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying    #fitsporation #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods
📸 @trent_mccloskey
.

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👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
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✅Follow us @healthyquickfoods 👈 for daily tips!
➖
❌ A calorie deficit.
⠀
They put you in a calorie deficit for fat loss because to follow it, you’re most likely cutting out a lot of the other calories you normally would eat…
⠀
It’s short lived though most of the time 😕 — when that diet finally catches up with you and your lifestyle, you fall off. Maybe even right back to where you started.
⠀
Here’s what to do instead⬇️
⠀
First, understand that the goal isn’t to just hop on a plan for several weeks, get results, then go back to how things were. I mean you could 🤷‍♀️🤷‍♂️ but that typically winds up with someone always struggling to lose weight over and over again because they aren’t building sustainable habits 💯
⠀
A simple way to get the ball rolling is to focus on a moderate calorie deficit…
⠀
Take your GOAL bodyweight in pounds and multiply it by the number 12 (don’t make your goal body weight too extreme 😁) Maybe go 10-30 pounds down from where you currently are, depending on how much body fat you have to lose. ⠀
It’ll also feel more realistic to achieve. Once you reach that first “mini goal” you’ll be even more motivated to keep going from those results😤
⠀
Use an app like MyFitness Pal to track your daily calories ✅
⠀
I like to use 0.8g of protein per pound of goal bodyweight. Then you can fill the rest of your calories with a balance of fats and carbs.
⠀
Whole Foods help keep you full and satisfied while also giving your body the goodness of them micronutrients 💯
⠀ 📸@trent_mccloskey
.
.
#healthyeatinghabits  #cleaneatingideas  #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying  #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!

❌ A calorie deficit.

They put you in a calorie deficit for fat loss because to follow it, you’re most likely cutting out a lot of the other calories you normally would eat…

It’s short lived though most of the time 😕 — when that diet finally catches up with you and your lifestyle, you fall off. Maybe even right back to where you started.

Here’s what to do instead⬇️

First, understand that the goal isn’t to just hop on a plan for several weeks, get results, then go back to how things were. I mean you could 🤷‍♀️🤷‍♂️ but that typically winds up with someone always struggling to lose weight over and over again because they aren’t building sustainable habits 💯

A simple way to get the ball rolling is to focus on a moderate calorie deficit…

Take your GOAL bodyweight in pounds and multiply it by the number 12 (don’t make your goal body weight too extreme 😁) Maybe go 10-30 pounds down from where you currently are, depending on how much body fat you have to lose. ⠀
It’ll also feel more realistic to achieve. Once you reach that first “mini goal” you’ll be even more motivated to keep going from those results😤

Use an app like MyFitness Pal to track your daily calories ✅

I like to use 0.8g of protein per pound of goal bodyweight. Then you can fill the rest of your calories with a balance of fats and carbs.

Whole Foods help keep you full and satisfied while also giving your body the goodness of them micronutrients 💯
⠀ 📸@trent_mccloskey
.
.
#healthyeatinghabits    #cleaneatingideas    #healthylifestyles #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying    #fitsporation #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
➖
✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!
➖
💥Want your dream body? Make it a lifestyle💥
⠀
How you look and feel are the results of your lifestyle CHOICES and HABITS.
⠀
If you want to transform how you look and how you feel, you need to focus on what matters!👊
⠀
😊Focus on implementing the lifestyle choices listed on the right hand side of the post.💚
⠀
💥The only way you can stay consistent with those choices is if you make them a HABIT!💥
⠀
However, this is a long term process! Be ready take 1-4 years building healthy habits.
⠀
This will be the BEST INVESTMENT you’ll ever make, because healthy habits can last a lifetime.
⠀
Without your health you have nothing.
⠀
So why not invest your time and money improving your health!
⠀
💥The KEY is to start small. Focus on building one small habit at a time!💥
.
.
📸 @kyle.coughan
.
.
#healthyeatinghabits  #cleaneatingideas  #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying  #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories#healthyquickfoods

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬

✅Tag a Friend and show them this
✅Comment and Like🤩🤗
✅Turn post notifications on
✅Follow us @healthyquickfoods 👈 for daily tips!

💥Want your dream body? Make it a lifestyle💥

How you look and feel are the results of your lifestyle CHOICES and HABITS.

If you want to transform how you look and how you feel, you need to focus on what matters!👊

😊Focus on implementing the lifestyle choices listed on the right hand side of the post.💚

💥The only way you can stay consistent with those choices is if you make them a HABIT!💥

However, this is a long term process! Be ready take 1-4 years building healthy habits.

This will be the BEST INVESTMENT you’ll ever make, because healthy habits can last a lifetime.

Without your health you have nothing.

So why not invest your time and money improving your health!

💥The KEY is to start small. Focus on building one small habit at a time!💥
.
.
📸 @kyle.coughan
.
.
#healthyeatinghabits    #cleaneatingideas    #healthylifestyles #fatlosstips   #fatlossgoals   #fatlossmotivation #getfitforlife #getfitstayfit   #getfitordietrying    #fitsporation #fitfam   #fitnessmotivationquotes   #weightlossadvice   #dietketo #dietfood   #dietfoods   #caloriedeficit   #calorie   #caloriecounter   #lowcalories #countingcalories   #burncalories   #howtoburncalories #nocalories   #lesscalories #healthyquickfoods

If you had a bad week...you can’t change that anymore!
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All you can do is focus on now is making this coming week better.
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Control the things you can control.
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And if you’re waiting for a reason to start...
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Why do you need a reason?
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Just start now!

If you had a bad week...you can’t change that anymore!
-
All you can do is focus on now is making this coming week better.
-
Control the things you can control.
-
And if you’re waiting for a reason to start...
-
Why do you need a reason?
-
Just start now!

It’s about balance but it’s also about discipline.
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It may sound harsh but if you refuse to be disciplined even to small tasks you don’t deserve the results you desire.
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Becoming better in any area of life wether that be the gym, work, relationships, sports anything is earned, it is not given.
.
So today start off with that in your mind. Think about what needs to be done and execute. Even if it is small such as increasing your water intake set some damn intentions and get after it!!
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#fullbodyworkouts #fitgirlvideos #onlinetraining #movementismedicine #corestrength #workoutmotivation #womenshealth #fithealthyworkouts #75hard #howtoburncalories #weightlosscoaching #flexibledieting #workoutideas #fatlossgoals #fitgirls #fitgoals #girlswholift #strongasswomen #fitnessforlife #noexcuses #flexfriday #1stphorm #iam1stphorm #duespaid #legionofboom #weightlosstransformation #muscleups #movebetter #trainbetter #howtogetfit

It’s about balance but it’s also about discipline.
.
It may sound harsh but if you refuse to be disciplined even to small tasks you don’t deserve the results you desire.
.
Becoming better in any area of life wether that be the gym, work, relationships, sports anything is earned, it is not given.
.
So today start off with that in your mind. Think about what needs to be done and execute. Even if it is small such as increasing your water intake set some damn intentions and get after it!!
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.
.
.
.
.
.
#fullbodyworkouts #fitgirlvideos #onlinetraining #movementismedicine #corestrength #workoutmotivation #womenshealth #fithealthyworkouts #75hard #howtoburncalories #weightlosscoaching #flexibledieting #workoutideas #fatlossgoals #fitgirls #fitgoals #girlswholift #strongasswomen #fitnessforlife #noexcuses #flexfriday #1stphorm #iam1stphorm #duespaid #legionofboom #weightlosstransformation #muscleups #movebetter #trainbetter #howtogetfit

-  Raise your hand if you’ve ever just eaten what “everyone else” was eating, rather than making or ordering food you actually wanted?
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Imagine this situation- you come home and your partner or family suggests pasta for dinner. 🙋‍♂️Ok great you love pasta! 🍝But they don’t want it “dressed up” with veggies or anything but sauce. 🥦🙅‍♂️🥫
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You’re thinking, “I’ve made a decision to commit to my health and eat foods that make ME feel great. Pasta is so delicious and there is absolutely nothin’ wrong with noodles and sauce, but I know I would FEEL better if there were some veggies tucked in there.”
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Ya’ll, this is where being PREPARED with a NUTRITIOUS option comes in handy! Having a bag of frozen veggies in the house that can easily be heated and ADDED to this meal is a way to make healthy eating happen for YOU!
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I’ve DEFINITELY found myself in this situation and seen this countless times with clients. I want you to eat the foods that help you THRIVE, so stock up that freezer of veggies and order yourself the side of steamed veggies when out at a restaurant. There’s nothing wrong with what “they” are eating, but if you don’t speak up for yourself, nobody will!
Credit: @eat.well.together .
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Follow us for more 🍑

- Raise your hand if you’ve ever just eaten what “everyone else” was eating, rather than making or ordering food you actually wanted?
.
Imagine this situation- you come home and your partner or family suggests pasta for dinner. 🙋‍♂️Ok great you love pasta! 🍝But they don’t want it “dressed up” with veggies or anything but sauce. 🥦🙅‍♂️🥫
.
You’re thinking, “I’ve made a decision to commit to my health and eat foods that make ME feel great. Pasta is so delicious and there is absolutely nothin’ wrong with noodles and sauce, but I know I would FEEL better if there were some veggies tucked in there.”
.
Ya’ll, this is where being PREPARED with a NUTRITIOUS option comes in handy! Having a bag of frozen veggies in the house that can easily be heated and ADDED to this meal is a way to make healthy eating happen for YOU!
.
I’ve DEFINITELY found myself in this situation and seen this countless times with clients. I want you to eat the foods that help you THRIVE, so stock up that freezer of veggies and order yourself the side of steamed veggies when out at a restaurant. There’s nothing wrong with what “they” are eating, but if you don’t speak up for yourself, nobody will!
Credit: @eat.well.together .
.
Follow us for more 🍑

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
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Tag a Friend and show them this😋😎
-
Comment and Like🤩🤗
-
Do you want to discover the truth about weight-loss that could help you burn 1 lbs of fat every 72 hours? Click on the link in bio for a FREE jumpstart eBook!
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Follow us @ammfitness.co.uk for daily tips!
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📸 @maxlugavere
⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
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🥒 For example: trade the empty calories from tortilla chips for cucumber slices. Try asking for these next time you’re at a Mexican restaurant—they go great with guacamole.
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🥔 Or subbing a freshly baked potato, full of starch which your body easily digests, with a cooked and cooled baked potato which forms retrograded resistant starch (also called RS3). Just allowing the potato to cool to room temperature makes some of that starch indigestible and perfect food for your gut bacteria. In fact, after cooled, you can even reheat the potato, and the more times you reheat and cool the potato, the more resistant starch is formed.
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🍔 And hummus is a FANTASTIC topping for a grass-fed beef burger, instead of ketchup (bonus points: skip the bun). Trust me!
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❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼
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#healthyeatinghabits #cleaneatingideas #healthylifestyles#fatlosstips #fatlossgoals #fatlossmotivation#getfitforlife#getfitstayfit #getfitordietrying #fitsporation#fitfam #fitnessmotivationquotes #weightlossadvice #dietketo#dietfood #dietfoods #healthyourcalendar#caloriedeficit #calorie #caloriecounter #lowcalories#countingcalories #burncalories #howtoburncalories#nocalories #lesscalories
#gymmotivation #fitnessquotes #gettingfit #backtothegym 💪

👆Click on link in bio for a weight loss solution🤩READ MORE ⏬
-
Tag a Friend and show them this😋😎
-
Comment and Like🤩🤗
-
Do you want to discover the truth about weight-loss that could help you burn 1 lbs of fat every 72 hours? Click on the link in bio for a FREE jumpstart eBook!
-
Follow us @ammfitness.co.uk for daily tips!
-
📸 @maxlugavere
⚖️ Sometimes we can make really simple dietary substitutions that have big impacts on our health. 💪🏼
.
🥒 For example: trade the empty calories from tortilla chips for cucumber slices. Try asking for these next time you’re at a Mexican restaurant—they go great with guacamole.
.
🥔 Or subbing a freshly baked potato, full of starch which your body easily digests, with a cooked and cooled baked potato which forms retrograded resistant starch (also called RS3). Just allowing the potato to cool to room temperature makes some of that starch indigestible and perfect food for your gut bacteria. In fact, after cooled, you can even reheat the potato, and the more times you reheat and cool the potato, the more resistant starch is formed.
.
🍔 And hummus is a FANTASTIC topping for a grass-fed beef burger, instead of ketchup (bonus points: skip the bun). Trust me!
.
❓What are your favorite swaps? Let me know! And tag a friend who would benefit from this. 🙌🏼👇🏼

#healthyeatinghabits #cleaneatingideas #healthylifestyles #fatlosstips #fatlossgoals #fatlossmotivation #getfitforlife #getfitstayfit #getfitordietrying #fitsporation #fitfam #fitnessmotivationquotes #weightlossadvice #dietketo #dietfood #dietfoods #healthyourcalendar #caloriedeficit #calorie #caloriecounter #lowcalories #countingcalories #burncalories #howtoburncalories #nocalories #lesscalories
#gymmotivation #fitnessquotes #gettingfit #backtothegym 💪

Abs x Core x Legs 🔥🔥🔥
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This is my new pages below: @thor_magazine 
@thorcageinspirational 
follow me, for more inspirational and motivational quotes. 
Please don’t forget to share and helps others as well 👏🏾please do follow me for more daily workouts videos #ThorCageFitness #ThorCage #CryButDontBeg 🙏🏾🙏🏾🙏🏾...
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@FiTripGh 💥💥💥💥💥⚡️⚡️⚡️🔥🔥🔥-
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-  #legworkout #Bodyweightworkout #kettlebellworkout #Corework #strenghttraining #justmove #coreworkout #fitnessrountine #fitspo #Fitnessmotivation #fit #workouts #absworkout #fitnessfreaks #leadthepack #howtoburncalories #homeworkouts #legdayworkout#exercisemotivation #igworkouts #fitnessgoal2018 #fitnessjourney #blackfitness #ebonyfitness #fullbodyworkout

Abs x Core x Legs 🔥🔥🔥
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This is my new pages below: @thor_magazine
@thorcageinspirational
follow me, for more inspirational and motivational quotes.
Please don’t forget to share and helps others as well 👏🏾please do follow me for more daily workouts videos #ThorCageFitness #ThorCage #CryButDontBeg 🙏🏾🙏🏾🙏🏾...
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@FiTripGh 💥💥💥💥💥⚡️⚡️⚡️🔥🔥🔥-
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- #legworkout #Bodyweightworkout #kettlebellworkout #Corework #strenghttraining #justmove #coreworkout #fitnessrountine #fitspo #Fitnessmotivation #fit #workouts #absworkout #fitnessfreaks #leadthepack #howtoburncalories #homeworkouts #legdayworkout #exercisemotivation #igworkouts #fitnessgoal2018 #fitnessjourney #blackfitness #ebonyfitness #fullbodyworkout

I bambini al Crea-OFA di Acireale imparano divertendosi: i ravanelli sono già pronti per essere raccolti e c’è chi non ha mai messo le manine dentro la terra!! 👩🏼‍🌾🙂
#breakfast #striveforgreatness  #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport  #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

I bambini al Crea-OFA di Acireale imparano divertendosi: i ravanelli sono già pronti per essere raccolti e c’è chi non ha mai messo le manine dentro la terra!! 👩🏼‍🌾🙂
#breakfast #striveforgreatness #fitgirlstyle #howtoburncalories #bbg #workout #allenamento #bbgtransformation #bbgresistance #squat #abbikes #mountainclimber #passion #sport #passionesport #howtoburncalories #howtosavealife #instasport #bbgresistance #bbgtransformation #allenaticonme #healthychoices #healthystyles #healthymind

Uda 9 bulan ni aku menerapakan atau mencintai  tubuhku sendri dan komitmen mau mencintai olahraga mencintai niat  yg resiko nya mesti berkeringat resiko bisa ngatur waktu seperti yg selama ini aku jalan kan mau membagi waktu itu semua pakai niat keamauan diri sendri dan yakin bahwa semua ini ada hasilnya .... Seneng juga baju yg aku pakai padahal buat anak SD umur 10 lebih gitu ya bisa pas dibody aku walau keliatan baget kecil ya ....hehehe berarti kerja keras aku gak sia" dong ada kan hasilnya ...... Dan buat yg selalu bertanya olahraga kecilkan bagian yg kalian mau stop jangan bertanya kesaya lagi karna jujur saya juga masih belajar  dan asal kalian tau ni aku tu suka bagt ikutan2 olahraga yg menurut aku aku bisa lakukan dan aku gak mau tau itu buat apa intinya aku bisa lakukan aku suka dan yakin pasti ada manfaat nya semua olahraga pasti ada manfaat dan efektif koc .... Coba lah dulu lah all aku aja 10bulan gak tau apa olahraga nya ya bisa koc turun sendri BB dan menyusut sendri .... Jdi jngan marah2 kalau aku gak bisa kasih tips atau solusi nya buat kalian ... Masa kalian gak bosan aku kasih gerakan 1 itu buat perut trz kalian olahraga 1minggu aku jamin kalian bosan bgt ngelakukan itu jdi coba berpikirlah untuk mencoba dulu tar pasti ada hasilnya ....
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#momworkout #shoulder #shoulder #dumblles #shoulderspress #mrandmrsmuscle
#olahraga #workout #janganlupaairputih 
#beranimakanberaniolahraga #banyakgerak
#jangansampaikendor #sarapan #nopelangsing
#pemanasan #hiit #quickworkout #cardioworkout #cardio #abworkout #absworkout #abs #cardiohiit #fullbodyworkout #bodyweightworkout #homeworkout #workoutathome #howtoburncalories #fatburningworkout

Uda 9 bulan ni aku menerapakan atau mencintai tubuhku sendri dan komitmen mau mencintai olahraga mencintai niat yg resiko nya mesti berkeringat resiko bisa ngatur waktu seperti yg selama ini aku jalan kan mau membagi waktu itu semua pakai niat keamauan diri sendri dan yakin bahwa semua ini ada hasilnya .... Seneng juga baju yg aku pakai padahal buat anak SD umur 10 lebih gitu ya bisa pas dibody aku walau keliatan baget kecil ya ....hehehe berarti kerja keras aku gak sia" dong ada kan hasilnya ...... Dan buat yg selalu bertanya olahraga kecilkan bagian yg kalian mau stop jangan bertanya kesaya lagi karna jujur saya juga masih belajar dan asal kalian tau ni aku tu suka bagt ikutan2 olahraga yg menurut aku aku bisa lakukan dan aku gak mau tau itu buat apa intinya aku bisa lakukan aku suka dan yakin pasti ada manfaat nya semua olahraga pasti ada manfaat dan efektif koc .... Coba lah dulu lah all aku aja 10bulan gak tau apa olahraga nya ya bisa koc turun sendri BB dan menyusut sendri .... Jdi jngan marah2 kalau aku gak bisa kasih tips atau solusi nya buat kalian ... Masa kalian gak bosan aku kasih gerakan 1 itu buat perut trz kalian olahraga 1minggu aku jamin kalian bosan bgt ngelakukan itu jdi coba berpikirlah untuk mencoba dulu tar pasti ada hasilnya ....
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#momworkout #shoulder #shoulder #dumblles #shoulderspress #mrandmrsmuscle
#olahraga #workout #janganlupaairputih
#beranimakanberaniolahraga #banyakgerak
#jangansampaikendor #sarapan #nopelangsing
#pemanasan #hiit #quickworkout #cardioworkout #cardio #abworkout #absworkout #abs #cardiohiit #fullbodyworkout #bodyweightworkout #homeworkout #workoutathome #howtoburncalories #fatburningworkout

5 Tips to Reduce Your Child's Calorie Consumption (Subscribe to our Youtube Channel to view the video with more details. Link in our bio. Thanks!)

5 Tips to Reduce Your Child's Calorie Consumption (Subscribe to our Youtube Channel to view the video with more details. Link in our bio. Thanks!)

You can get a lot done in 15 minutes!
Take the guess work out of what to do when you join Fit in 15.  Four workouts each week that you can do at home with just dumbbells. Tone up, burn fat, then get back to your busy life. Holler if you want to join!  This workout will be coming soon.

You can get a lot done in 15 minutes!
Take the guess work out of what to do when you join Fit in 15. Four workouts each week that you can do at home with just dumbbells. Tone up, burn fat, then get back to your busy life. Holler if you want to join! This workout will be coming soon.

-  Whole Food Plant Based Vegan Day of Eating🌱
(Also very affordable💰) .

Although this graphic is 1800 calories, portion sizes can always be increased or decreased depending on your health goals and activity level🏃🏻‍♀️🏋🏻‍♀️
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Macros & Micros:
🔋Carbs: 256g
🥑Fats: 55g
💪🏻Protein: 100g
🍎78g Fiber, 139% Iron, 155% Calcium, 2824% Vitamin A, 328% Vitamin C, 125% Vitamin B12. (Percentages based on Daily reference intakes by food & nutrition board of the institute of medicine)
_____________ 📸 @nutritionwithtay 🔎 @caloriesfd

- Whole Food Plant Based Vegan Day of Eating🌱
(Also very affordable💰) .

Although this graphic is 1800 calories, portion sizes can always be increased or decreased depending on your health goals and activity level🏃🏻‍♀️🏋🏻‍♀️
.
Macros & Micros:
🔋Carbs: 256g
🥑Fats: 55g
💪🏻Protein: 100g
🍎78g Fiber, 139% Iron, 155% Calcium, 2824% Vitamin A, 328% Vitamin C, 125% Vitamin B12. (Percentages based on Daily reference intakes by food & nutrition board of the institute of medicine)
_____________ 📸 @nutritionwithtay 🔎 @caloriesfd

I’ve got sunshine on a cloudy day ☀️☀️🌤⛅️🌥☁️
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Cloudy days are temporary, but the sun is forever. 
@lululemonuk .
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#mentalhealthawarenessweek .
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#fitnessmodelling #physiqueathlete #FitForTheCulture #blackgirlfitfest #fitdocsrock #ebonymuscle

I’ve got sunshine on a cloudy day ☀️☀️🌤⛅️🌥☁️
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Cloudy days are temporary, but the sun is forever.
@lululemonuk .
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#mentalhealthawarenessweek .
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#fitnessmodelling #physiqueathlete #FitForTheCulture #blackgirlfitfest #fitdocsrock #ebonymuscle

🌸Self-Care is really important. To me; self-care is a lot of things. Last night I got into this outfit (pictured) that I felt cute&confident in! Then I got a snack, put on a youtube video, sat on my bed and colored in a coloring book! It’s GOOD to take care of yourself & it’s fun to have “me-time”. How have you been doing with self-care? Have you been taking the time to do something for you? ❤️ Let me know in the comments below 😌 #abguide #abvideos #abexercises #female6packguide #6packguide #taylorkayteeeguide #sixpackfemmes #howtogetabs #homeabs #homeabguide #befitvideos #exerciseguide #fitgirlvideos #fitnessforall #howtoburncalories #gymexercises #girlyexercises #gymvideos #fitcoteam #fitnessco #fitgirlsguide #igexercises #instafitvideoz #instafitsociety #gym_videos #homeexercises #homeworkouts_4u #workoutvideo #instagramfitness #fithealthyworkouts

🌸Self-Care is really important. To me; self-care is a lot of things. Last night I got into this outfit (pictured) that I felt cute&confident in! Then I got a snack, put on a youtube video, sat on my bed and colored in a coloring book! It’s GOOD to take care of yourself & it’s fun to have “me-time”. How have you been doing with self-care? Have you been taking the time to do something for you? ❤️ Let me know in the comments below 😌 #abguide #abvideos #abexercises #female6packguide #6packguide #taylorkayteeeguide #sixpackfemmes #howtogetabs #homeabs #homeabguide #befitvideos #exerciseguide #fitgirlvideos #fitnessforall #howtoburncalories #gymexercises #girlyexercises #gymvideos #fitcoteam #fitnessco #fitgirlsguide #igexercises #instafitvideoz #instafitsociety #gym_videos #homeexercises #homeworkouts_4u #workoutvideo #instagramfitness #fithealthyworkouts

FULL BODY WORKOUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIT SAVE and try this one later!💪🏻 Watch out for my FAIL on the last video- I legit just couldn’t get any more reps out 🙈😂😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do 3-4 sets of 8-12 reps: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Box squats (you want to lightly touch the bench and get straight back up) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Rounded back extensions (push your hips into the pad and squeeze your glutes at the top of the movement) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Lateral raises (try to keep the movement slow and controlled, focus on keeping your ribs down and core tight) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Hammer curls (keep your elbows tight to your sides so that you don’t cheat!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Triceps rope push downs (focus on pulling the rope apart at the bottom of the movement) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS how bad is this gym lighting - it legit looks like it’s nighttime but this was actually at 9am!🙈

FULL BODY WORKOUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
HIT SAVE and try this one later!💪🏻 Watch out for my FAIL on the last video- I legit just couldn’t get any more reps out 🙈😂😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do 3-4 sets of 8-12 reps: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Box squats (you want to lightly touch the bench and get straight back up) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Rounded back extensions (push your hips into the pad and squeeze your glutes at the top of the movement) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Lateral raises (try to keep the movement slow and controlled, focus on keeping your ribs down and core tight) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ Hammer curls (keep your elbows tight to your sides so that you don’t cheat!) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ Triceps rope push downs (focus on pulling the rope apart at the bottom of the movement) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS how bad is this gym lighting - it legit looks like it’s nighttime but this was actually at 9am!🙈

Taking the #dragonsquat to a whole new level 😬. I’m smiling big cause this was my 2nd attempt without collapsing in a massive butt cramp as I previously did. What a great way to activate the glutes and work on hip mobility. Obviously one leg is stronger than the other if you can’t tell. To be honest, I found using the momentum in the fan kick helped into the one legged squat. Try it! Thanks @aggietjan for the inspirational video!
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#absworkout #abexercises #fitgirlsguide #howtoburncalories #6packguide #abvideos #exerciseguide #workoutvideo #igexercises #homeexercises #homeworkout #instagramfitness #befitvideos #gym_videos #instafitsociety #fithealthyworkouts #fitgirlvideos #homeworkouts_4u #female6packguide #squats #plyometrics #plyometricstraining #dragonpistolsquat #pistolsquat #oneleggedsquat

Taking the #dragonsquat to a whole new level 😬. I’m smiling big cause this was my 2nd attempt without collapsing in a massive butt cramp as I previously did. What a great way to activate the glutes and work on hip mobility. Obviously one leg is stronger than the other if you can’t tell. To be honest, I found using the momentum in the fan kick helped into the one legged squat. Try it! Thanks @aggietjan for the inspirational video!
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#absworkout #abexercises #fitgirlsguide #howtoburncalories #6packguide #abvideos #exerciseguide #workoutvideo #igexercises #homeexercises #homeworkout #instagramfitness #befitvideos #gym_videos #instafitsociety #fithealthyworkouts #fitgirlvideos #homeworkouts_4u #female6packguide #squats #plyometrics #plyometricstraining #dragonpistolsquat #pistolsquat #oneleggedsquat

Full body hotel gym workout!
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This weekend my husband and I went away for a few nights, and thankfully our hotel had a really great gym. Here is the full body workout I did yesterday! Screenshot or save and send me a DM when you try it! 🏋🏼‍♀️
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4 x 8 Dumbbell Romanian Deadlift 
3 x 8 Dumbbell Shrugs 
3 x 10 Walking Lunges 
3 x 8 Arnold Press 
3 x 8 Chest Press 
3 x 10 Dumbbell Curls 
2 x 16 Russian Twists
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#onlinetraining #workoutmotivation #momlife #mombod #movewithpurpose #workoutvideos #athomeworkout #womenshealth #fitnessmom #fitmom #noexcuses #howtoburncalories #exerciseroutines #fitnessforlife #womentowatch #cardioworkout #lowerbodyworkout #legday

Full body hotel gym workout!
.
This weekend my husband and I went away for a few nights, and thankfully our hotel had a really great gym. Here is the full body workout I did yesterday! Screenshot or save and send me a DM when you try it! 🏋🏼‍♀️
.
4 x 8 Dumbbell Romanian Deadlift
3 x 8 Dumbbell Shrugs
3 x 10 Walking Lunges
3 x 8 Arnold Press
3 x 8 Chest Press
3 x 10 Dumbbell Curls
2 x 16 Russian Twists
.
#onlinetraining #workoutmotivation #momlife #mombod #movewithpurpose #workoutvideos #athomeworkout #womenshealth #fitnessmom #fitmom #noexcuses #howtoburncalories #exerciseroutines #fitnessforlife #womentowatch #cardioworkout #lowerbodyworkout #legday

LEG + BOOTY HIIT CIRCUIT 😍🔥⁣
⁣
let’s burn some hella calories while sculpting those leggies in 20 min or LESS 👏🏽⁣
⁣
📌save for later & don’t forget to double tap to support ya deer 🥰⁣
⁣
perform each move for 30 sec, rest 30 sec, then move onto the next move | complete 4-5 rounds total. ⁣
⁣
THE WORKOUT:⁣
1️⃣ curtsy lunge hops ⁣
2️⃣ jumping lunge kickbacks⁣
3️⃣ ski hops ⁣
4️⃣ side lunge hops ⁣
⁣
enjoy! 💕⁣
⁣
1:1 COACHING: accepting applications (link in bio)⁣
@freskincare: code “DEERBOPFIT” for 15% off any product! ⁣
⁣
#cardiohomeworkout  #howtoburncalories #homeabguide #cardioworkout #movementismedicine #exerciseroutines #gymgirldaily #HIITathome #cardioworkout #girlswithmuscle #dietssuck #noequipmentcardio #bodyweightworkout #hiitworkouts #exercisefreedom #beyourbest #healthylivingjourney #fatlosstransformation #losingweightnowaskmenow #homeworkoutvideos #homeworkoutideas #nourishdontpunish  #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve

LEG + BOOTY HIIT CIRCUIT 😍🔥⁣

let’s burn some hella calories while sculpting those leggies in 20 min or LESS 👏🏽⁣

📌save for later & don’t forget to double tap to support ya deer 🥰⁣

perform each move for 30 sec, rest 30 sec, then move onto the next move | complete 4-5 rounds total. ⁣

THE WORKOUT:⁣
1️⃣ curtsy lunge hops ⁣
2️⃣ jumping lunge kickbacks⁣
3️⃣ ski hops ⁣
4️⃣ side lunge hops ⁣

enjoy! 💕⁣

1:1 COACHING: accepting applications (link in bio)⁣
@freskincare: code “DEERBOPFIT” for 15% off any product! ⁣

#cardiohomeworkout #howtoburncalories #homeabguide #cardioworkout #movementismedicine #exerciseroutines #gymgirldaily #HIITathome #cardioworkout #girlswithmuscle #dietssuck #noequipmentcardio #bodyweightworkout #hiitworkouts #exercisefreedom #beyourbest #healthylivingjourney #fatlosstransformation #losingweightnowaskmenow #homeworkoutvideos #homeworkoutideas #nourishdontpunish #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve