#iifym photos & videos

10.9m Posts

𝐑𝐞𝐚𝐝 𝐭𝐡𝐢𝐬 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐚 𝐠𝐢𝐫𝐥 𝐰𝐡𝐨 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐓𝐡𝐞 𝐇𝐮𝐥𝐤.
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Many women want to get into weight training, but are afraid the mere act of picking up the dumbell will result in them looking like a monstrous veiny green like creature.
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You’re in luck, not only do you have to get blasted by a radioactive gamma bomb to become The Hulk, but not even weights can make you as jacked as him.
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Unless you took really good steroids.
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And that’s because women don’t produce the same testosterone as men, so weight training like a guy won’t result in you looking like one.
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The "toned” look you desire can be achieved by heavy weight training, just like that douchey bodybuilder in the gym who grunts a lot—minus the excessive yelling.
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Think about it, if you want a big bum, and you add 100 lbs to your squat, deadlift, and hip thrust—what do you imagine the results will be like?
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🍑 🍑 🍑 ⠀
There isn’t many differences when it comes to how girls train versus how guys train. Interestingly, girls can actually handle a lot more volume and recover quicker than guys.
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This is probably why you see better and quicker female transformation than male transformations, along with the fact that girls tend to have less ego than guys and aren’t afraid to ask for help. 🤷‍♂️ ⠀
In the video above, I show a badass superset you can do on an upper body day to get a good sweat, help you feel like a badass in the gym, and define your upper body.
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Bench pressing will help get rid of those lunch lady arms, and lat pull downs will help you get rid of any of those stubborn rolls on your back.
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Attempt every week to get stronger at this exercise by adding more reps, more sets, and eventually MORE WEIGHT!
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What’s your favorite Cardi B line?
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#upperbody #iggyazalea #cardib #powerliftingwomen #armtraining #backworkout #backday #santaana #powerliftinggirls #powerbuilding #iifym #optimal #optimaltraining #power #strength #femaleempowerment #fitgirls

𝐑𝐞𝐚𝐝 𝐭𝐡𝐢𝐬 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐚 𝐠𝐢𝐫𝐥 𝐰𝐡𝐨 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐓𝐡𝐞 𝐇𝐮𝐥𝐤.

Many women want to get into weight training, but are afraid the mere act of picking up the dumbell will result in them looking like a monstrous veiny green like creature.

You’re in luck, not only do you have to get blasted by a radioactive gamma bomb to become The Hulk, but not even weights can make you as jacked as him.

Unless you took really good steroids.

And that’s because women don’t produce the same testosterone as men, so weight training like a guy won’t result in you looking like one.

The "toned” look you desire can be achieved by heavy weight training, just like that douchey bodybuilder in the gym who grunts a lot—minus the excessive yelling.

Think about it, if you want a big bum, and you add 100 lbs to your squat, deadlift, and hip thrust—what do you imagine the results will be like?

🍑 🍑 🍑 ⠀
There isn’t many differences when it comes to how girls train versus how guys train. Interestingly, girls can actually handle a lot more volume and recover quicker than guys.

This is probably why you see better and quicker female transformation than male transformations, along with the fact that girls tend to have less ego than guys and aren’t afraid to ask for help. 🤷‍♂️ ⠀
In the video above, I show a badass superset you can do on an upper body day to get a good sweat, help you feel like a badass in the gym, and define your upper body.

Bench pressing will help get rid of those lunch lady arms, and lat pull downs will help you get rid of any of those stubborn rolls on your back.

Attempt every week to get stronger at this exercise by adding more reps, more sets, and eventually MORE WEIGHT!

What’s your favorite Cardi B line?
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#upperbody #iggyazalea #cardib #powerliftingwomen #armtraining #backworkout #backday #santaana #powerliftinggirls #powerbuilding #iifym #optimal #optimaltraining #power #strength #femaleempowerment #fitgirls

My New water bottle to hold me accountable to staying hydrated 🐳
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I personally need tricks to help hold me accountable to my goals and a water bottle is just one tool. (Makes it easy to obtain my goal by only having to fill it up once, then when its empty I have achieved my daily goal 👌)
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Staying hydrated is so important and sometimes the last thing we think about (similar to sleep)
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Personally I get headaches on the daily and a huge cause is lack of water 😑.
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A couple other benefits to being hydrated:
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1. More energy throughout the day
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2. Less bloating and better digestion
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3. Higher brain function and overall. focus -
But how much do you need? 🧐
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Well that depends on so many factors (weight, climate you live in, level of activity, ect..)
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1. A couple constants are: you should urinate 5-7 times a day, and your urine should be clear/light yellow.
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2. Also, thirst is delayed, so if your thirsty it already means you are dehydrated. -
My personal goal is to try and drink 1 gallon a day, urinate 5-7 times a day, the color will be clear, and I will never be thirsty.🙇‍♂️
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Cant wait to feel those benefits. Cheers to water everyone! 🥂
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#fit #macros #iifym #pushworkout #hiitworkout #circuittraining #weightlosstips #healthyfood #backday #pushday #doyoueven #butdidyoudie #bodybuilding #weighttraining #flexfriday #mensfitness #bodybuilding #backworkout #chestwork #workout #nutrition #dieting #macros #mealplan #mealprep #workoutmotivation #weightlifting

My New water bottle to hold me accountable to staying hydrated 🐳
-
I personally need tricks to help hold me accountable to my goals and a water bottle is just one tool. (Makes it easy to obtain my goal by only having to fill it up once, then when its empty I have achieved my daily goal 👌)
-
Staying hydrated is so important and sometimes the last thing we think about (similar to sleep)
-
Personally I get headaches on the daily and a huge cause is lack of water 😑.
-
A couple other benefits to being hydrated:
-
1. More energy throughout the day
-
2. Less bloating and better digestion
-
3. Higher brain function and overall. focus -
But how much do you need? 🧐
-
Well that depends on so many factors (weight, climate you live in, level of activity, ect..)
-
1. A couple constants are: you should urinate 5-7 times a day, and your urine should be clear/light yellow.
-
2. Also, thirst is delayed, so if your thirsty it already means you are dehydrated. -
My personal goal is to try and drink 1 gallon a day, urinate 5-7 times a day, the color will be clear, and I will never be thirsty.🙇‍♂️
-
Cant wait to feel those benefits. Cheers to water everyone! 🥂
-
#fit #macros #iifym #pushworkout #hiitworkout #circuittraining #weightlosstips #healthyfood #backday #pushday #doyoueven #butdidyoudie #bodybuilding #weighttraining #flexfriday #mensfitness #bodybuilding #backworkout #chestwork #workout #nutrition #dieting #macros #mealplan #mealprep #workoutmotivation #weightlifting

Dinner in less than 20mins. Hit my macros on point today 💪🏼
C: 37g
F: 6g
P: 32g
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#macros #iifym #diet #healthy #healthyfood #dinner #dedication

Dinner in less than 20mins. Hit my macros on point today 💪🏼
C: 37g
F: 6g
P: 32g
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#macros #iifym #diet #healthy #healthyfood #dinner #dedication

Tuesday thoughts 💭⠀
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Be kind always 💁🏻‍♀️ ⠀
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Happy Tuesday everyone. 🥰 I hope you all have a great Tuesday 😘 xx

Tuesday thoughts 💭⠀



Be kind always 💁🏻‍♀️ ⠀

Happy Tuesday everyone. 🥰 I hope you all have a great Tuesday 😘 xx

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Eccentric Swiss ball curl
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Knee dominant with the hamstrings lengthening, hips extended with the glutes in an isometric hold 🔥 4x5 (2/1/1)
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#power #powerlifting #performance #weightlifting #cycling #fit #fitness #insta #gym #training #instagood #strong #squat  #love #speed #photooftheday #instadaily #strength #photo #conjugate #instafitness #strengthandconditioning #poweroutput #science #iifym  #wattbike #westside #velocitybasedtraining #science
Pra mim, alimentação tem que ser sinônimo de LIBERDADE. Mesmo que eu nunca tenha estado acima do peso, já tive minhas paranóias lá no começo, acho que todo mundo tem. ⁣
Hoje eu amo tudo que eu como. Meus pratos e minhas receitas saudáveis, mas também não dispenso nada que não esteja nessa lista. Penso assim: não vai trazer nenhum benefício pro meu corpo, mas vai me fazer feliz, então, tô dentro! 😄⁣ Quando você come o que ama e não se priva, a vida saudável deixa de ser prisão e se torna uma ESCOLHA ❤️
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.FIBRAS QUE COMEM GORDURA!
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ALERTA: O que você vai ler nas próximas linhas é polêmico e revelador. O texto tem um poder ofensivo a determinadas pessoas. Recomenda-se discrição na leitura.
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Esqueça CHÁS MILAGROSOS ou DIETAS MALUCAS ou JEJUM…
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A o que realmente te fará emagrecer/perder peso e nunca mais recuperar, é mais facil do que você imagina!
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👉Liberado pela ANVISA o mais novo avanço da tecnologia, capaz de fazer com que você emagreça de forma rápida e definitiva! um emagrecedor que combina o poder das fibras enriquecidas (naturais, ativadas e estabilizadas) com o queridinho: Picolinato de Cromo, responsável por controlar a compulsão alimentar: diminui a vontade e compulsão por DOCES e CARBOIDRATOS em geral 😍
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❤ Controla a vontade e compulsão por doces e carboidratos
❤ Acelera o metabolismo
❤ Queima gordura
❤ Libera as toxinas
❤ Regula o intestino
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Queima até a gordura mais resistente!
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Clique AGORA no site azul do meu perfil: @saude_rapida

Pra mim, alimentação tem que ser sinônimo de LIBERDADE. Mesmo que eu nunca tenha estado acima do peso, já tive minhas paranóias lá no começo, acho que todo mundo tem. ⁣
Hoje eu amo tudo que eu como. Meus pratos e minhas receitas saudáveis, mas também não dispenso nada que não esteja nessa lista. Penso assim: não vai trazer nenhum benefício pro meu corpo, mas vai me fazer feliz, então, tô dentro! 😄⁣ Quando você come o que ama e não se priva, a vida saudável deixa de ser prisão e se torna uma ESCOLHA ❤️
.
.FIBRAS QUE COMEM GORDURA!
.
ALERTA: O que você vai ler nas próximas linhas é polêmico e revelador. O texto tem um poder ofensivo a determinadas pessoas. Recomenda-se discrição na leitura.
.
Esqueça CHÁS MILAGROSOS ou DIETAS MALUCAS ou JEJUM…
.
A o que realmente te fará emagrecer/perder peso e nunca mais recuperar, é mais facil do que você imagina!
.
👉Liberado pela ANVISA o mais novo avanço da tecnologia, capaz de fazer com que você emagreça de forma rápida e definitiva! um emagrecedor que combina o poder das fibras enriquecidas (naturais, ativadas e estabilizadas) com o queridinho: Picolinato de Cromo, responsável por controlar a compulsão alimentar: diminui a vontade e compulsão por DOCES e CARBOIDRATOS em geral 😍
.
❤ Controla a vontade e compulsão por doces e carboidratos
❤ Acelera o metabolismo
❤ Queima gordura
❤ Libera as toxinas
❤ Regula o intestino
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Queima até a gordura mais resistente!
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Clique AGORA no site azul do meu perfil: @saude_rapida

Meal 1: 7 large eggs, 1 scoop whey protein, 8oz whole milk, 3.2 tbsp olive oil, chocolate muffin, 250g grapes, 1 cup cherries, 2 cup blueberries. Current weight: 230lb. Recompo month week 2! #gains #gainz #bodybuilding #food #nutrition #diet #IIFYM #micronutrients #flexibledieting

Meal 1: 7 large eggs, 1 scoop whey protein, 8oz whole milk, 3.2 tbsp olive oil, chocolate muffin, 250g grapes, 1 cup cherries, 2 cup blueberries. Current weight: 230lb. Recompo month week 2! #gains #gainz #bodybuilding #food #nutrition #diet #IIFYM #micronutrients #flexibledieting

Mia condizione migliore raggiunta da solo, con ampio margine ancora di miglioramento, nessun obiettivo agonistico, ma solo quella di stare bene con me stesso.
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Senza fare dieta zero carbo, non mi sono mai privato di nulla: se volevo un biscotto lo mangiavo, così come anche un bicchiere di birra senza programmare la giornata.
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Meno ossessione al grammo ma più volume di allenamento e costanza.
E solamente nell’ultimo mese ho inserito qualche seduta di cardio.
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La ricerca di una condizione che desideriamo non sta dietro protocolli magici, ma solamente tanta forza di volontà.
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#vegan #veganfood #vegetarian #vegetarianbodybuilding #recipes #foodporn #foodblogger #foodphotography #vegancake  #healthyfood 
#healthybreakfast #healthy #iifym #food #fit  #healthyfoodshare #healthyfoodporn #dietasana #colazionesana #whatsonmyplate #foodblogger #foodbloggeritaliani #foodforlife #foodpassion #gym #workout #vitamincompany #teamVitamin #vitamintips #vitaminkitchen

Mia condizione migliore raggiunta da solo, con ampio margine ancora di miglioramento, nessun obiettivo agonistico, ma solo quella di stare bene con me stesso.
.
.
.
Senza fare dieta zero carbo, non mi sono mai privato di nulla: se volevo un biscotto lo mangiavo, così come anche un bicchiere di birra senza programmare la giornata.
.
.
Meno ossessione al grammo ma più volume di allenamento e costanza.
E solamente nell’ultimo mese ho inserito qualche seduta di cardio.
.
.
.
La ricerca di una condizione che desideriamo non sta dietro protocolli magici, ma solamente tanta forza di volontà.
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.
.
#vegan #veganfood #vegetarian #vegetarianbodybuilding #recipes #foodporn #foodblogger #foodphotography #vegancake #healthyfood
#healthybreakfast #healthy #iifym #food #fit #healthyfoodshare #healthyfoodporn #dietasana #colazionesana #whatsonmyplate #foodblogger #foodbloggeritaliani #foodforlife #foodpassion #gym #workout #vitamincompany #teamVitamin #vitamintips #vitaminkitchen

When total calories are controlled, at least as far as fat-loss is concerned, it does not matter what you eat. Of course, having a diet consisting of predominantly processed and fast-food will cause some unfavorable adverse health consequences down the line. This will mostly be down to nutrient deficiencies. However, it is unfair to point the finger of blame at one particular Happy Meal as the primary cause of your weight gain. It is a contributing factor along with everything else you eat & drink that day and that week, but it is not the sole cause. There is no such thing as a ‘fattening’ food. Just a ‘fattening’ diet.

When total calories are controlled, at least as far as fat-loss is concerned, it does not matter what you eat. Of course, having a diet consisting of predominantly processed and fast-food will cause some unfavorable adverse health consequences down the line. This will mostly be down to nutrient deficiencies. However, it is unfair to point the finger of blame at one particular Happy Meal as the primary cause of your weight gain. It is a contributing factor along with everything else you eat & drink that day and that week, but it is not the sole cause. There is no such thing as a ‘fattening’ food. Just a ‘fattening’ diet.

People will throw stones at you.
Don’t throw them back.
Collect them all; and build a mf empire. ⚡️
Remember, not everyone deserves your time, attention or energy. Protect your light 🖖🏼
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#fitgirl #fitness #fit #photography #beautywithin #modellife #livingmybestlife #bossbabe #fitnessbabe #girlswholift #believeinyourself #gains #iifym #diet #modeling #loveyourself #beautiful #gymrat #bodybuilding #confidence #selflove #likeforlike #like4likes #slay #confident #positivevibes #mondaymood #likeforlikes

People will throw stones at you.
Don’t throw them back.
Collect them all; and build a mf empire. ⚡️
Remember, not everyone deserves your time, attention or energy. Protect your light 🖖🏼
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#fitgirl #fitness #fit #photography #beautywithin #modellife #livingmybestlife #bossbabe #fitnessbabe #girlswholift #believeinyourself #gains #iifym #diet #modeling #loveyourself #beautiful #gymrat #bodybuilding #confidence #selflove #likeforlike #like4likes #slay #confident #positivevibes #mondaymood #likeforlikes

24 июня, понедельник 
3700ккал. Б/Ж/У 212/72/554

По питанию: буду есть по самочувствию, заталкивать еду в себя уже устал, посмотрим сколько потеряю😢

10:30 - рис с творогом и сгущёнкой 
15:50 - хлебцы и коктейль ( молоко, протеин, какао )
18:00 - рис с яичницей 
22:45 - гречка с филе и маслом 
Проснулся, поел и потопал на тренировку, на улице слегка моросило, но было максимально комфортно и хорошо. Захотелось прям нормально так  выложиться на тренировке и вроде как удалось выполнить неплохой объём. Посмотрим как буду чувствовать себя завтра. Прикрепил 2 последних подхода в приседе и жиме, выполнял чередуя, и иногда выходя из под штанги нехило таки мутнело в глазах и сердечко так и наравило выскочить. Пропотел очень сильно, но вроде попал в целевые мышечные группы. После потренировал, перекусил, снова потренировал и неспешна пошёл домой. Покушал, полежал и пошёл гулять с @tanyaermolaevaa , неплохо так побродили, спасибо, что подняла настроение и вытащила на свежий воздух. Обсудили пару проблем,  пообщались, посмеялись. Решили пойти на салют, но пока дошли до Залива, нахлынул упадок сил от тренировки, и пришёл жуткий голод, по-этому совместным решением было принято начхать на этот салют и поехать по домам кушать вкусную и сытную еду😁😋 Ну и наконец пришла посылка 📦 с IHerb: кокосовое масло, витами д, витамин с и маска для сна ( по приколу )

По тренировке: 12:45 - 14:20
1. Присед с Выс-100кг/Низ-110кг штангой х10х7 + Жим лёжа Без-75кг/С-80кг мостом х10х7 ( чередуя ) - [за 33минуты] 
2. Румынская тяга 110х12х5 + Шраги с упором 25х10х5 - [за 20минут]
3. Вертикальная тяга в тренажёре 100х10х6 + Жим из за головы в Смитте 40х10х6 - [за 14минут]
4. Франц жим 40х8х4 + Отведения стоя 12,5х15х4 + Молотки с гант по 17,5х10х4 - [за 15минут]

#гибкаядиета #дневникпитания #наборвеса #iifym #фудблогер #foodporn #foodblogger #тренировка #джуспремьер #джусчебоксары #чебоксары #спорт21 #powerbuilding #намаси #bodybuilding #powerlifting #fitness #fitnessmotivation #солнечнаячувашия

24 июня, понедельник
3700ккал. Б/Ж/У 212/72/554

По питанию: буду есть по самочувствию, заталкивать еду в себя уже устал, посмотрим сколько потеряю😢

10:30 - рис с творогом и сгущёнкой
15:50 - хлебцы и коктейль ( молоко, протеин, какао )
18:00 - рис с яичницей
22:45 - гречка с филе и маслом
Проснулся, поел и потопал на тренировку, на улице слегка моросило, но было максимально комфортно и хорошо. Захотелось прям нормально так выложиться на тренировке и вроде как удалось выполнить неплохой объём. Посмотрим как буду чувствовать себя завтра. Прикрепил 2 последних подхода в приседе и жиме, выполнял чередуя, и иногда выходя из под штанги нехило таки мутнело в глазах и сердечко так и наравило выскочить. Пропотел очень сильно, но вроде попал в целевые мышечные группы. После потренировал, перекусил, снова потренировал и неспешна пошёл домой. Покушал, полежал и пошёл гулять с @tanyaermolaevaa , неплохо так побродили, спасибо, что подняла настроение и вытащила на свежий воздух. Обсудили пару проблем, пообщались, посмеялись. Решили пойти на салют, но пока дошли до Залива, нахлынул упадок сил от тренировки, и пришёл жуткий голод, по-этому совместным решением было принято начхать на этот салют и поехать по домам кушать вкусную и сытную еду😁😋 Ну и наконец пришла посылка 📦 с IHerb: кокосовое масло, витами д, витамин с и маска для сна ( по приколу )

По тренировке: 12:45 - 14:20
1. Присед с Выс-100кг/Низ-110кг штангой х10х7 + Жим лёжа Без-75кг/С-80кг мостом х10х7 ( чередуя ) - [за 33минуты]
2. Румынская тяга 110х12х5 + Шраги с упором 25х10х5 - [за 20минут]
3. Вертикальная тяга в тренажёре 100х10х6 + Жим из за головы в Смитте 40х10х6 - [за 14минут]
4. Франц жим 40х8х4 + Отведения стоя 12,5х15х4 + Молотки с гант по 17,5х10х4 - [за 15минут]

#гибкаядиета #дневникпитания #наборвеса #iifym #фудблогер #foodporn #foodblogger #тренировка #джуспремьер #джусчебоксары #чебоксары #спорт21 #powerbuilding #намаси #bodybuilding #powerlifting #fitness #fitnessmotivation #солнечнаячувашия

•|QUAL O SEU JEITO DIFERENTÃO DE INCLUIR O WHEY NA SUA ALIMENTAÇÃO?|•
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👉🏼É fato que as vezes enjoamos do modo que ingerimos nossa alimentação, por isso eu trouxe pra vocês algumas dicas para você incluir o Whey sem ser do típico jeito: água + whey🤓
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♥️Bora MARCAR alguém que precisa ver isso, se gostou, DEIXA O LIKE E COMPARTILHE▪️
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💬Quer começar a flexível e não sabe como? Então clique no link da bio @foconosmacros

•|QUAL O SEU JEITO DIFERENTÃO DE INCLUIR O WHEY NA SUA ALIMENTAÇÃO?|•
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👉🏼É fato que as vezes enjoamos do modo que ingerimos nossa alimentação, por isso eu trouxe pra vocês algumas dicas para você incluir o Whey sem ser do típico jeito: água + whey🤓

♥️Bora MARCAR alguém que precisa ver isso, se gostou, DEIXA O LIKE E COMPARTILHE▪️

💬Quer começar a flexível e não sabe como? Então clique no link da bio @foconosmacros

Pick a Dairy Milk... 💜 1,2,3,4,5,6,7,8? 🍫

Pick a Dairy Milk... 💜 1,2,3,4,5,6,7,8? 🍫

Deadlift dayyyy. Hit a nice PR with 500x3. Sumo is coming along nicely now. Hammered hammies after this with single leg DB RDL, weighted hypers, and leg curls. #gainz #gym #gymlife #pr #fitness #fitfam #healthy #powerliftingmotivation #powerlifting #rawpowerlifting #bodybuildingmotivation #bodybuilding #crossfit #strongman #usapl #ipf #bench #squat #deadlift #backday #chestday #legday #paytheman #goals #cleaneating #iifym #igers

Deadlift dayyyy. Hit a nice PR with 500x3. Sumo is coming along nicely now. Hammered hammies after this with single leg DB RDL, weighted hypers, and leg curls. #gainz #gym #gymlife #pr #fitness #fitfam #healthy #powerliftingmotivation #powerlifting #rawpowerlifting #bodybuildingmotivation #bodybuilding #crossfit #strongman #usapl #ipf #bench #squat #deadlift #backday #chestday #legday #paytheman #goals #cleaneating #iifym #igers

@aftersicecream x @rickandmorty brought 2 new flavors including this black brownie batter and it’s so good. It’s been a while since I had a milky bun.
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#aftersicecream #rickandmorty #icecream #riverside #milkybun #igfood #foodporn #lovefood #9gag#complex  #yelpla#nomnomnom #zagat #tastychef#dinner  #beautifulcuisines#buzzfeast #iifym #cheatday#cheatmeal #carbs #comfortfood#lafoodie #laeats #losangeles #lafoodie #foodheaven#seriouseats #igfood #hypefeast#devourpower #lafoodies
Gray on gray on gray 🖤
Banded booty workout video will be up later tonight! 🍑😋

Gray on gray on gray 🖤
Banded booty workout video will be up later tonight! 🍑😋

Hey here's a photo of me throwing an apple and being happy. That's probably what I'm supposed to post as an "online health coach" - but what if I told you that I eat more than "clean whole foods." GASP! It's true. Every Friday night I have pizza with my family. I eat dairy every day. I never hesitate to order a burger. I LOVE ice cream (like the real stuff) and I'm fit, lean, and happy!!!! Here's my secret: I track my macros and I lift weights. I'm consistent and I don't jump from diet to diet or cleanse to cleanse. I eat a variety of foods (yes both processed AND whole foods). My goal in 2019 is to teach you to have that exact same food freedom while also having a strong and lean body.

So here's the deal. If you're ready - and I mean TRULY ready - to gain confidence with your nutrition, to ditch the less (calories) is more mindset, and to get fit while eating the foods you actually love - then I want you to join my beta waitlist of my 5-week video course Macro Mania.

I'm taking just a handful of people this first round to guide them through my proven 5-step process before I officially launch this fall. So can I teach you? Can I blow your mind? Can I help you forget everything you currently know about nutrition and fat loss? If so - sign up with the link in my bio. I can't wait to get you started!
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#macromania #iifym #ifitfitsyourmacros #macrogirl #nutritionqueen #onlinehealthcoach #ecourse #healthyandhappy #ieatpizza #healthymindset #flexibledietinglifestyle #absaremadeinthekitchen #myfitnesspal #igfitfam #flexiblediet #flexibleeating #bodyrecomposition #countingmacros #macrocounting #flexibledieter #diethacks #lifestylenotadiet #iifymwomen #iifymrecipes #fatlosstips #onlinetrainer #fatlossjourney

Hey here's a photo of me throwing an apple and being happy. That's probably what I'm supposed to post as an "online health coach" - but what if I told you that I eat more than "clean whole foods." GASP! It's true. Every Friday night I have pizza with my family. I eat dairy every day. I never hesitate to order a burger. I LOVE ice cream (like the real stuff) and I'm fit, lean, and happy!!!! Here's my secret: I track my macros and I lift weights. I'm consistent and I don't jump from diet to diet or cleanse to cleanse. I eat a variety of foods (yes both processed AND whole foods). My goal in 2019 is to teach you to have that exact same food freedom while also having a strong and lean body.

So here's the deal. If you're ready - and I mean TRULY ready - to gain confidence with your nutrition, to ditch the less (calories) is more mindset, and to get fit while eating the foods you actually love - then I want you to join my beta waitlist of my 5-week video course Macro Mania.

I'm taking just a handful of people this first round to guide them through my proven 5-step process before I officially launch this fall. So can I teach you? Can I blow your mind? Can I help you forget everything you currently know about nutrition and fat loss? If so - sign up with the link in my bio. I can't wait to get you started!
.
.
.
#macromania #iifym #ifitfitsyourmacros #macrogirl #nutritionqueen #onlinehealthcoach #ecourse #healthyandhappy #ieatpizza #healthymindset #flexibledietinglifestyle #absaremadeinthekitchen #myfitnesspal #igfitfam #flexiblediet #flexibleeating #bodyrecomposition #countingmacros #macrocounting #flexibledieter #diethacks #lifestylenotadiet #iifymwomen #iifymrecipes #fatlosstips #onlinetrainer #fatlossjourney

Here’s How to Save Calories in Five of your favourite Meals 🍝🥰🍝 *Swipe to see all! Extreme diets are not🙅🏻‍♀️required!
🧡
Half your calories pretty easily by making these swaps!
⠀
⠀ ⠀
⠀
🍝SPAGHETTI BOLOGNESE
⠀ ➕ 730 CALORIES
180g regular mince, tsp oil, 15g Parmesan, pasta
Vs.
⠀ ➖ 370 CALORIES
1/2 still is pasta😍 1/2 zoodles.
Using extra lean mince.
Use cottage cheese or low fat cheese.
Add 1 grated carrot, zucchini, tomato to the mince, so less meat but portion same size.
⠀
⠀ ⠀
⠀
🍛STIR FRY
⠀ ➕ 780 CALORIES
more oil used, brown chicken, more rice and half vegetables, sweet chilli sauce.
Vs.
⠀ ➖ 400 CALORIES
less oil, white chicken, less rice with double the vegetables, Sriracha sauce instead of Sweet Chilli which is a stronger flavour you need less.
⠀
⠀ ⠀
⠀
🍗 MEXICAN BURRITO BOWL
⠀ ➕ 945 CALORIES
more rice 1/2 avocado, 1/4 black beans, nearly double the chicken and pan cooked, oil based dressing
Vs.
⠀ ➖ 550 CALORIES
less rice 1/4 avocado, 1/2 black beans, less chicken and dry grilled
⠀
⠀ ⠀
⠀
🌯 BEEF WRAP
⠀ ➕ 920 CALORIES
Using a larger and white wrap.
Regular mince 160g with 50g 🥑 Regular cheese.
Same Taco seasoning in both!
Vs.
⠀ ➖ 520 CALORIES
Smaller brown wrap.
Lean mince 100g with 25g 🥑 Low fat cheese.
⠀
⠀ ⠀
⠀
🍣SALMON DINNER⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ➕ 1065 CALORIES
220g Salmon Fried
more oil and noodles, 1/2🥑 less of all vegetables shown.
Vs.
⠀ ➖ 625 CALORIES
150g Salmon Baked
less noodles, 1/4 🥑 more vegetables :) p.s. both have seasonings basil, lime, seeds.
⠀
⠀
Would you try these swap ideas?
Created by @movingdietitian
Let’s start the week strong fitfam!💪🏻💚 xox
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyeating #calories #mealprep #weightloss #diet #protein #nutrition #macros #iifym #recipe #wholefoods #glutenfree #beforeandafter #transformation #bbg #slimmingworld #weightwatchers #losingweight

Here’s How to Save Calories in Five of your favourite Meals 🍝🥰🍝 *Swipe to see all! Extreme diets are not🙅🏻‍♀️required!
🧡
Half your calories pretty easily by making these swaps!

⠀ ⠀

🍝SPAGHETTI BOLOGNESE
⠀ ➕ 730 CALORIES
180g regular mince, tsp oil, 15g Parmesan, pasta
Vs.
⠀ ➖ 370 CALORIES
1/2 still is pasta😍 1/2 zoodles.
Using extra lean mince.
Use cottage cheese or low fat cheese.
Add 1 grated carrot, zucchini, tomato to the mince, so less meat but portion same size.

⠀ ⠀

🍛STIR FRY
⠀ ➕ 780 CALORIES
more oil used, brown chicken, more rice and half vegetables, sweet chilli sauce.
Vs.
⠀ ➖ 400 CALORIES
less oil, white chicken, less rice with double the vegetables, Sriracha sauce instead of Sweet Chilli which is a stronger flavour you need less.

⠀ ⠀

🍗 MEXICAN BURRITO BOWL
⠀ ➕ 945 CALORIES
more rice 1/2 avocado, 1/4 black beans, nearly double the chicken and pan cooked, oil based dressing
Vs.
⠀ ➖ 550 CALORIES
less rice 1/4 avocado, 1/2 black beans, less chicken and dry grilled

⠀ ⠀

🌯 BEEF WRAP
⠀ ➕ 920 CALORIES
Using a larger and white wrap.
Regular mince 160g with 50g 🥑 Regular cheese.
Same Taco seasoning in both!
Vs.
⠀ ➖ 520 CALORIES
Smaller brown wrap.
Lean mince 100g with 25g 🥑 Low fat cheese.

⠀ ⠀

🍣SALMON DINNER⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀ ➕ 1065 CALORIES
220g Salmon Fried
more oil and noodles, 1/2🥑 less of all vegetables shown.
Vs.
⠀ ➖ 625 CALORIES
150g Salmon Baked
less noodles, 1/4 🥑 more vegetables :) p.s. both have seasonings basil, lime, seeds.


Would you try these swap ideas?
Created by @movingdietitian
Let’s start the week strong fitfam!💪🏻💚 xox
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyeating #calories #mealprep #weightloss #diet #protein #nutrition #macros #iifym #recipe #wholefoods #glutenfree #beforeandafter #transformation #bbg #slimmingworld #weightwatchers #losingweight

This is me after not going to the gym for 3 weeks after vacation + a ridiculously stupid injury. This is me after not worrying about my macros for 3 weeks, but rather eating when I’m hungry & portioning my meals while also enjoying myself a little more than I planned on. This is me feeling 𝒄𝒐𝒏𝒇𝒊𝒅𝒆𝒏𝒕 on my first day back to the gym & tracking macros despite the obstacles that got in my way. I practiced so much balance during the last few weeks & didn’t feel the least bit guilty for it. That itself is growth. Might not be the leanest or the most shredded, might be bloated, but I’m content. It’s important to take some time away from dieting, & even the gym, at times. Although my time off was unintentional, it did me well - both mentally & physically. So here’s to feeling motivated again, & I realized how thankful I am to be able to actually go to the gym
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My goal for summer is to lose a lil more body fat, but I’m definitely going to make sure I incorporate some balance in there. Life’s too short to miss out on fun times with good food, especially summer festivities. There’s a time & place for everything, & I was strict on my nutrition for 14 weeks before vacay, so now it’s time to have a lil fun from time to time this summer 😌🍓🍕🥥🍔🍑🍦🥒🍩🍊🍪🍏🍹

This is me after not going to the gym for 3 weeks after vacation + a ridiculously stupid injury. This is me after not worrying about my macros for 3 weeks, but rather eating when I’m hungry & portioning my meals while also enjoying myself a little more than I planned on. This is me feeling 𝒄𝒐𝒏𝒇𝒊𝒅𝒆𝒏𝒕 on my first day back to the gym & tracking macros despite the obstacles that got in my way. I practiced so much balance during the last few weeks & didn’t feel the least bit guilty for it. That itself is growth. Might not be the leanest or the most shredded, might be bloated, but I’m content. It’s important to take some time away from dieting, & even the gym, at times. Although my time off was unintentional, it did me well - both mentally & physically. So here’s to feeling motivated again, & I realized how thankful I am to be able to actually go to the gym

My goal for summer is to lose a lil more body fat, but I’m definitely going to make sure I incorporate some balance in there. Life’s too short to miss out on fun times with good food, especially summer festivities. There’s a time & place for everything, & I was strict on my nutrition for 14 weeks before vacay, so now it’s time to have a lil fun from time to time this summer 😌🍓🍕🥥🍔🍑🍦🥒🍩🍊🍪🍏🍹

No words needed 
#hero #hercules 
#myoptimalgains

No words needed
#hero #hercules
#myoptimalgains

So I nearly died during/after the class today. It was my first workout in 3 and a half weeks, and it felt like I hadn't trained in about 3 years! 
After three weeks drinking in Asia and a wedding on Saturday, I think I sweated about 10 litres of beer during it. 
I was exhausted getting up this morning (a combination of jet lag and a lack of sleep since I got back) and then drove down from Dublin. I was dreading how tough the class was going to be, but I was also dying to get a good workout in. 
I cannot stress how incredibly tough it was. Exercises that I usually find easy were hard, every weight felt so heavy and my body was actually vibrating with pain at the end. 
But I got through it! 💪 I will definitely be in bits in the morning, but I will be getting up and going back in regardless of how sore I am. 
I know how good it feels to feel strong and fit, so I will push myself for the week. I feel great now and the dread is completely gone. Yes it will be a struggle for the week, but I know I will feel better and better each day, and it will get easier!

Exercise is something that so many people struggle to stick with because the early days are so tough. But once you get into it, it's a struggle to go without it in your life. 
It's not just about weight loss, it has massively improved my physical and mental health. I am a different person completely because of exercise; I am a can-do, determined and stronger person because of it. From the mental benefits alone, I will always exercise! No matter how tough it is to get back into it after a break, I will always put in the effort because it will always be 100% worth.

#iifym #flexibledieting #iifymrecipes #gym #fatlosshelp #fatlosstips #dieting #fitnessfood #weightlossblog #lowcalrecipes #healthyrecipes #personaltrainer #dietplan #onlinetraining #eatsmart #caloriecounting #foodoptimising #caloriedeficit #fitfam #irishfitfam #fitnessblog #weightlossjourney #weightlosstips #weightwatchers #slimmingworld #losingweight #girlswholift #healthandfitness #howtoloseweight

So I nearly died during/after the class today. It was my first workout in 3 and a half weeks, and it felt like I hadn't trained in about 3 years!
After three weeks drinking in Asia and a wedding on Saturday, I think I sweated about 10 litres of beer during it.
I was exhausted getting up this morning (a combination of jet lag and a lack of sleep since I got back) and then drove down from Dublin. I was dreading how tough the class was going to be, but I was also dying to get a good workout in.
I cannot stress how incredibly tough it was. Exercises that I usually find easy were hard, every weight felt so heavy and my body was actually vibrating with pain at the end.
But I got through it! 💪 I will definitely be in bits in the morning, but I will be getting up and going back in regardless of how sore I am.
I know how good it feels to feel strong and fit, so I will push myself for the week. I feel great now and the dread is completely gone. Yes it will be a struggle for the week, but I know I will feel better and better each day, and it will get easier!

Exercise is something that so many people struggle to stick with because the early days are so tough. But once you get into it, it's a struggle to go without it in your life.
It's not just about weight loss, it has massively improved my physical and mental health. I am a different person completely because of exercise; I am a can-do, determined and stronger person because of it. From the mental benefits alone, I will always exercise! No matter how tough it is to get back into it after a break, I will always put in the effort because it will always be 100% worth.

#iifym #flexibledieting #iifymrecipes #gym #fatlosshelp #fatlosstips #dieting #fitnessfood #weightlossblog #lowcalrecipes #healthyrecipes #personaltrainer #dietplan #onlinetraining #eatsmart #caloriecounting #foodoptimising #caloriedeficit #fitfam #irishfitfam #fitnessblog #weightlossjourney #weightlosstips #weightwatchers #slimmingworld #losingweight #girlswholift #healthandfitness #howtoloseweight

No more paying for Mary's Gone crackers, I figured it out for a fraction of the price. They are quite good and customizable! Now to find some cheese... #seedcrackers #glutenfree #marysgone #iifym #feedme #bignhungry #baking #homebaker

No more paying for Mary's Gone crackers, I figured it out for a fraction of the price. They are quite good and customizable! Now to find some cheese... #seedcrackers #glutenfree #marysgone #iifym #feedme #bignhungry #baking #homebaker

A supermodel and her lesbian friend go on a hike...

A supermodel and her lesbian friend go on a hike...

My upper body Is completely dead from the last 3 days. Time for legs! .
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#musclegirls #buildingleanmuscle #gymmotivation #gymlife #fitness #mumswholift #fattofit #inspiration #strongbody #leanbody #transformation #girlswholift #cleaneating #macros #iifym #myfitnessjourney #trackingmacros

My upper body Is completely dead from the last 3 days. Time for legs! .
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_______________________________________
#musclegirls #buildingleanmuscle #gymmotivation #gymlife #fitness #mumswholift #fattofit #inspiration #strongbody #leanbody #transformation #girlswholift #cleaneating #macros #iifym #myfitnessjourney #trackingmacros

The crowd has spoken! The winner for today’s recipe blog is this Meatball Tortellini Bowl!

Confession: I’ll still probably post the recipe for my protein-packed meat lover’s pizza this week too! It’s too good not to share.

This tortellini bowl has some serious comfort food vibes but tastes lightened-up thanks to the peas, spinach and fresh basil!

For the recipe, macros, and how to adjust this to fit YOUR goals, head over to my Food & Recipes Page on the blog [link in bio]. I also share some other variations of this bowl too. Go check it out!

#dietfood #macrorecipes #macrocounting #healthyrecipes #iifym #macros #fitness #foodblogger #ww #mealmakeover #dinner #flexiblediet #food #protein

The crowd has spoken! The winner for today’s recipe blog is this Meatball Tortellini Bowl!

Confession: I’ll still probably post the recipe for my protein-packed meat lover’s pizza this week too! It’s too good not to share.

This tortellini bowl has some serious comfort food vibes but tastes lightened-up thanks to the peas, spinach and fresh basil!

For the recipe, macros, and how to adjust this to fit YOUR goals, head over to my Food & Recipes Page on the blog [link in bio]. I also share some other variations of this bowl too. Go check it out!

#dietfood #macrorecipes #macrocounting #healthyrecipes #iifym #macros #fitness #foodblogger #ww #mealmakeover #dinner #flexiblediet #food #protein

Hello there 🙋
Nova semana a começar, marmitas feitas 😁
Desta vez simplifiquei muito, porque primeiro, a comida de ontem era tanta que eu já não podia ver comida à frente hoje e segundo, porque não estava com grande vontade de perder tempo na cozinha. 1h e ficou tudo feito 👌
.
A ementa é então:
▪️Sopa, como sempre;
▪️Bifes de frango com arroz e legumes; 🍗
▪️Bifes de perú com arroz e legumes; 🦃
▪️Filetes de pescada assados com couscous e legumes; 🐟

Não fiz pequenos-almoços porque ainda tenho panquecas e waffles congelados e assim poupa-se tempo 😁

Boa semana, giros ❤️
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#meal #mealprep #mealprepideas #lunch #dinner #healthylifestyle #healthychoices #healthymeals #instafit #fit #fitgirl #fitfam #fitness #fitfood #foodpics #losingweight #weightloss #weightlossjourney #fuckobesity #fatloss #lifechange #instafood #iifym #iifymgirls #flexiblediet #flexibledieting #womenshealthportugal #alimentacaosaudavel #alimentaçaocomsentido #snapseed

Hello there 🙋
Nova semana a começar, marmitas feitas 😁
Desta vez simplifiquei muito, porque primeiro, a comida de ontem era tanta que eu já não podia ver comida à frente hoje e segundo, porque não estava com grande vontade de perder tempo na cozinha. 1h e ficou tudo feito 👌
.
A ementa é então:
▪️Sopa, como sempre;
▪️Bifes de frango com arroz e legumes; 🍗
▪️Bifes de perú com arroz e legumes; 🦃
▪️Filetes de pescada assados com couscous e legumes; 🐟

Não fiz pequenos-almoços porque ainda tenho panquecas e waffles congelados e assim poupa-se tempo 😁

Boa semana, giros ❤️
.
.
.
#meal #mealprep #mealprepideas #lunch #dinner #healthylifestyle #healthychoices #healthymeals #instafit #fit #fitgirl #fitfam #fitness #fitfood #foodpics #losingweight #weightloss #weightlossjourney #fuckobesity #fatloss #lifechange #instafood #iifym #iifymgirls #flexiblediet #flexibledieting #womenshealthportugal #alimentacaosaudavel #alimentaçaocomsentido #snapseed

You’ve probably heard that a high protein diet can help with fat loss.
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I heard that all the time too, but it wasn’t until I understood why or how, that it all really made sense. Switching to a higher protein diet has been so important for my progress!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Basically, your body needs fuel to operate..energy to go through your day to day tasks. Depending on what you are feeding your body— will determine whether you are operating in a catabolic state, or anabolic state to fuel your body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Catabolic= storing fat, and using lean muscle for fuel
🔹Anabolic= preserving lean muscle, and burning fat for fuel
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So...for optimal results, you want to be in this ANABOLIC state as much as possible throughout your day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you do that?⤵️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The way you enter into the Anabolic state is by eating a good protein source (15-20g). Once this protein is in your body, you will stay in the anabolic state for about 3ish hours after….and after 3 hrs, unless you give your body another 15-20g of protein at that time, you’ll fall into the catabolic (fat storing) state until you eat protein again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you are eating a protein source every 3 or so hours..you can keep your body in this anabolic (using fat for fuel) state all day long! This is how I structure my day, eating some bigger meals and snacks throughout the day— but making sure I am eating a protein source every 3 hours to burn fat all day long.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For me, it’s way too hard to get all of this protein in through whole foods alone (like chicken, turkey, eggs, greek yogurt, etc)…so protein powder and protein bars are a huge part of my diet. Protein powder can easily be added to coffee, water, yogurt, oats, anything— you name it! I use Level-1 because it gives me zero bloating or stomach pain, has amazing flavors, and mixes well in everything! And the bars…just the best protein bar I’ve ever had 😬
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If you aren’t seeing the results you want— I recommend trying a high protein diet. This could help you in the same way it’s helped me! If you don’t know how much protein you should be eating— ask! DM or email is always open!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iam1stphorm #1stphorm

You’ve probably heard that a high protein diet can help with fat loss.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I heard that all the time too, but it wasn’t until I understood why or how, that it all really made sense. Switching to a higher protein diet has been so important for my progress!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Basically, your body needs fuel to operate..energy to go through your day to day tasks. Depending on what you are feeding your body— will determine whether you are operating in a catabolic state, or anabolic state to fuel your body.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Catabolic= storing fat, and using lean muscle for fuel
🔹Anabolic= preserving lean muscle, and burning fat for fuel
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So...for optimal results, you want to be in this ANABOLIC state as much as possible throughout your day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you do that?⤵️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The way you enter into the Anabolic state is by eating a good protein source (15-20g). Once this protein is in your body, you will stay in the anabolic state for about 3ish hours after….and after 3 hrs, unless you give your body another 15-20g of protein at that time, you’ll fall into the catabolic (fat storing) state until you eat protein again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, if you are eating a protein source every 3 or so hours..you can keep your body in this anabolic (using fat for fuel) state all day long! This is how I structure my day, eating some bigger meals and snacks throughout the day— but making sure I am eating a protein source every 3 hours to burn fat all day long.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For me, it’s way too hard to get all of this protein in through whole foods alone (like chicken, turkey, eggs, greek yogurt, etc)…so protein powder and protein bars are a huge part of my diet. Protein powder can easily be added to coffee, water, yogurt, oats, anything— you name it! I use Level-1 because it gives me zero bloating or stomach pain, has amazing flavors, and mixes well in everything! And the bars…just the best protein bar I’ve ever had 😬
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you aren’t seeing the results you want— I recommend trying a high protein diet. This could help you in the same way it’s helped me! If you don’t know how much protein you should be eating— ask! DM or email is always open!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iam1stphorm #1stphorm

Paused fronties and rack pulllllz. Not too bad for 2 hours of sleep and a hot as balls gym. @rdregs_500 will be thankful he wasn't there 😜 #noonecaresworkharder #tryharder #bebetter #dobetter #ironunitypowerlifting #girlswhopowerlift #strongertogether #progressnotperfection #choosetobebetter #iifym #neversettle #neversatisfied

Paused fronties and rack pulllllz. Not too bad for 2 hours of sleep and a hot as balls gym. @rdregs_500 will be thankful he wasn't there 😜 #noonecaresworkharder #tryharder #bebetter #dobetter #ironunitypowerlifting #girlswhopowerlift #strongertogether #progressnotperfection #choosetobebetter #iifym #neversettle #neversatisfied

Snack Time! 1:1:1 Smoothie. 1/2 cup of frozen 🍓 + 1/2 of a 🍌+ 1 cup of 🥛 + 1tbsp. 🥑 oil!
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#smoothie #strawberries #banana #vegetarian  #avocadooil #snack #oneoneonediet #iifym #eatclean #nutrition #nutritionist #healthyliving #delicious #instasmoothie

Snack Time! 1:1:1 Smoothie. 1/2 cup of frozen 🍓 + 1/2 of a 🍌+ 1 cup of 🥛 + 1tbsp. 🥑 oil!
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#smoothie #strawberries #banana #vegetarian #avocadooil #snack #oneoneonediet #iifym #eatclean #nutrition #nutritionist #healthyliving #delicious #instasmoothie

Good food can change the weirdest of emotions, try it. Continuing on with my day, and decided to grab a quick pic of this homestyle barbecue pork with roasted sweet potatoes and cauliflower florets. Hope you are all having a great day!
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#onelovemealprep #mealprep #mealprepsunday #mealprepwednesday #healthymeals #healthydiet #diet #weightloss #weightlossmotivation #foodie #food #foodphotography #instafood #delicious #foodporn #fitfood #iifym #barbecue

Good food can change the weirdest of emotions, try it. Continuing on with my day, and decided to grab a quick pic of this homestyle barbecue pork with roasted sweet potatoes and cauliflower florets. Hope you are all having a great day!
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#onelovemealprep #mealprep #mealprepsunday #mealprepwednesday #healthymeals #healthydiet #diet #weightloss #weightlossmotivation #foodie #food #foodphotography #instafood #delicious #foodporn #fitfood #iifym #barbecue

Nothing wrong with a simple meal! ☺️ Eating nutrient dense foods should not be over complicated! This is an avocado toast made with Ezekiel bread, avocado, nutritional yeast, sriracha, lemon juice, salt, pepper, everything but the bagel seasoning, and basil!! On the side, some baked & crispy tempeh with sriracha 😛😛😛 #vegan #vegansofig #vegansofinstagram #veganfoodshare #plantbased #yummy #yum #preworkout #nyc #crueltyfree #travel #avocadotoast #avocado #health #healthy #yummy #treat #iifym #macros #wholefoods #flexibledieting #biking #bread #carbs #summer #ezekiel #foodblogger #vegetables #cardio #protein #tempeh

Nothing wrong with a simple meal! ☺️ Eating nutrient dense foods should not be over complicated! This is an avocado toast made with Ezekiel bread, avocado, nutritional yeast, sriracha, lemon juice, salt, pepper, everything but the bagel seasoning, and basil!! On the side, some baked & crispy tempeh with sriracha 😛😛😛 #vegan #vegansofig #vegansofinstagram #veganfoodshare #plantbased #yummy #yum #preworkout #nyc #crueltyfree #travel #avocadotoast #avocado #health #healthy #yummy #treat #iifym #macros #wholefoods #flexibledieting #biking #bread #carbs #summer #ezekiel #foodblogger #vegetables #cardio #protein #tempeh

Get more from your workout program 🔥
•
Many people fail to get enough volume for each body part in a given week.
•
Increasing the amount of days you work out a given body part means more frequent stimuli for growth.
•
You don’t need to rest for 7 days before working out a body part again, but that is what often happens when using a “bro split”.
•
Muscle protein synthesis declines after roughly 48 hours of a workout for most people, so hitting body parts every two days is a decent strategy.
•
The chart on the last slide is for educational purposes and is not an exhaustive list of how to structure a week of training.
•
Program structure should depend on individual goals, training days/week, experience level, ability to recover, and more.

Get more from your workout program 🔥

Many people fail to get enough volume for each body part in a given week.

Increasing the amount of days you work out a given body part means more frequent stimuli for growth.

You don’t need to rest for 7 days before working out a body part again, but that is what often happens when using a “bro split”.

Muscle protein synthesis declines after roughly 48 hours of a workout for most people, so hitting body parts every two days is a decent strategy.

The chart on the last slide is for educational purposes and is not an exhaustive list of how to structure a week of training.

Program structure should depend on individual goals, training days/week, experience level, ability to recover, and more.

#MealPrepMonday 🥑 A couple newer recipes in this week’s prep, including a twist on my usual breakfast muffins and a slow cooker special that’s perfect for summer. Here’s what’s on the menu:
••••••••••••••••••••
• Mixed Berry Oatmeal Bake with egg white slices 🍓
• Buffalo Chicken Lettuce Wraps🥬
• Pesto salmon with asparagus and sweet potatoes 🍠
• Olive Garden Salad with chicken🥗
•••••••••••••••••••••
Get the full meal plan, recipes, nutrition info, and scannable My Fitness Pal barcodes over on my blog. Follow the link in my bio and click “Meal Prep - June 24th.”

#MealPrepMonday 🥑 A couple newer recipes in this week’s prep, including a twist on my usual breakfast muffins and a slow cooker special that’s perfect for summer. Here’s what’s on the menu:
••••••••••••••••••••
• Mixed Berry Oatmeal Bake with egg white slices 🍓
• Buffalo Chicken Lettuce Wraps🥬
• Pesto salmon with asparagus and sweet potatoes 🍠
• Olive Garden Salad with chicken🥗
•••••••••••••••••••••
Get the full meal plan, recipes, nutrition info, and scannable My Fitness Pal barcodes over on my blog. Follow the link in my bio and click “Meal Prep - June 24th.”

Do you want results NOW?⁣ I understand...⁣ ⁣
Unfortunately, much like your girlfriend, the human body is infinitely complex.⁣ ⁣
In a world where every wish we have is a tap away, we expect our fitness goals to be the same.⁣ ⁣
Here the catch… Long-term goals cannot be achieved overnight. Long-term physique goals cannot be achieved in:⁣
A 30 day challenge⁣
The military diet⁣
One 60 minute cardio session⁣
3 day master juice cleanse⁣ ⁣
For example..⁣ ⁣
Long-term goals take consistent effort. Day in and day out ✅.⁣ ⁣
While I can’t promise you’ll lose 5llbs of fat overnight, I can promise consistent and sustainable fat loss, if you can maintain a positive and patient outlook.⁣ ⁣
Short term solutions provide short term results.⁣ ⁣
Shocking, I know 😯⁣ ⁣
Anything worth pursuing takes time and discipline.⁣ ⁣
Want to find out how you can get to your goals faster?⁣ ⁣
Than I invite you to book a FREE strategy session to create a sustainable action plan.⁣
⁣
#goodthingstaketime #discipline #30daychallenge #militarydiet #masterjuicecleanse #fitspo #fitmom #fitdad #fitness #fitlife #fitfam #gym #motivation #eatclean #health #summershred #goals #engineeringthebody #macros #iifym #cardio #weightlifting #bodybuilding #girlswholift #gymlife #onlinecoach #getfit⁣

Do you want results NOW?⁣ I understand...⁣ ⁣
Unfortunately, much like your girlfriend, the human body is infinitely complex.⁣ ⁣
In a world where every wish we have is a tap away, we expect our fitness goals to be the same.⁣ ⁣
Here the catch… Long-term goals cannot be achieved overnight. Long-term physique goals cannot be achieved in:⁣
A 30 day challenge⁣
The military diet⁣
One 60 minute cardio session⁣
3 day master juice cleanse⁣ ⁣
For example..⁣ ⁣
Long-term goals take consistent effort. Day in and day out ✅.⁣ ⁣
While I can’t promise you’ll lose 5llbs of fat overnight, I can promise consistent and sustainable fat loss, if you can maintain a positive and patient outlook.⁣ ⁣
Short term solutions provide short term results.⁣ ⁣
Shocking, I know 😯⁣ ⁣
Anything worth pursuing takes time and discipline.⁣ ⁣
Want to find out how you can get to your goals faster?⁣ ⁣
Than I invite you to book a FREE strategy session to create a sustainable action plan.⁣

#goodthingstaketime #discipline #30daychallenge #militarydiet #masterjuicecleanse #fitspo #fitmom #fitdad #fitness #fitlife #fitfam #gym #motivation #eatclean #health #summershred #goals #engineeringthebody #macros #iifym #cardio #weightlifting #bodybuilding #girlswholift #gymlife #onlinecoach #getfit

BREAKFAST QUESADILLAS⁣
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I’ve tweaked this recipe a tad and it’s freakin delicious 🙌 I reheated this in a pan or the microwave! Basically (for me) if there’s not a tortilla or other carb involved I’m not eating eggs anymore 🤣 ⁣
⁣
Recipe for 4:⁣
🔻6 low carb mission tortilla⁣
🔻3 eggs⁣
🔻3 egg whites⁣
🔻6oz Black Forest ham⁣
🔻3 laughing cow light Swiss wedges ⁣
🔻Handful of spinach (optional) ⁣
🔻1 lb strawberries⁣
⁣
I scrambled the eggs first, spread the Swiss on a tortilla, added ham and eggs on a tortilla topped it with another tortilla pan fried the dilla until desired crispiness. Sliced each dilla into 4 making “one serving” 3 pieces. Paired with 4 oz strawberries (included in macros) .
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#breakfastideas #prep #mealprep #foodprep #mealprepsunday #healthyfood #health #easyrecipes #recipes #flexibledieting #macros #macrocounting #iifym #eeeats #healthyeats #samannedilla #abs #foodie #bbggirls #fitness #prepared #protein #healthyrecipes #samannemealprep

BREAKFAST QUESADILLAS⁣

I’ve tweaked this recipe a tad and it’s freakin delicious 🙌 I reheated this in a pan or the microwave! Basically (for me) if there’s not a tortilla or other carb involved I’m not eating eggs anymore 🤣 ⁣

Recipe for 4:⁣
🔻6 low carb mission tortilla⁣
🔻3 eggs⁣
🔻3 egg whites⁣
🔻6oz Black Forest ham⁣
🔻3 laughing cow light Swiss wedges ⁣
🔻Handful of spinach (optional) ⁣
🔻1 lb strawberries⁣

I scrambled the eggs first, spread the Swiss on a tortilla, added ham and eggs on a tortilla topped it with another tortilla pan fried the dilla until desired crispiness. Sliced each dilla into 4 making “one serving” 3 pieces. Paired with 4 oz strawberries (included in macros) .
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#breakfastideas #prep #mealprep #foodprep #mealprepsunday #healthyfood #health #easyrecipes #recipes #flexibledieting #macros #macrocounting #iifym #eeeats #healthyeats #samannedilla #abs #foodie #bbggirls #fitness #prepared #protein #healthyrecipes #samannemealprep

🤸‍♀️ Yes, I'm inverted again (after work and coaching session) 🙄 more upside down nonsense from me, coach knows best and he says at least 10min every day so......
5 x Wall walk + 20 alt shoulder taps

Video 2 is what the end of 20mins of relentless inverted tucks looks like, tired shoulders and even more tired wrists.....seriously who decided wrists should be made of glass of paper mache?! 🙄🤷‍♀️ Finished the session off with a bit of fun:
21-15-9 
Alt S/arm DB snatch @15kg 
Box jumps ➡️https://boxnutrition.co/?ref=10
💗 💓 💞 💕 💋 🌟 💝 🌈  #diet #mealplan #girlswithmuscle #athlete #powerlifting #weightlifting #girlswholift #Viking #calisthenics #Crossfit #wodlife #strong #boxnutrition #IIFYM #mindsetrxd #mindset #mindsetforfunctionalathletes #gymnasticsdrills #inversion #handstandpractice #shouldertaps #tucks #snatch #boxjumps #coachknowsbest #CoachReason #rhymenprogramming

🤸‍♀️ Yes, I'm inverted again (after work and coaching session) 🙄 more upside down nonsense from me, coach knows best and he says at least 10min every day so......
5 x Wall walk + 20 alt shoulder taps

Video 2 is what the end of 20mins of relentless inverted tucks looks like, tired shoulders and even more tired wrists.....seriously who decided wrists should be made of glass of paper mache?! 🙄🤷‍♀️ Finished the session off with a bit of fun:
21-15-9
Alt S/arm DB snatch @15kg
Box jumps ➡️https://boxnutrition.co/?ref=10
💗 💓 💞 💕 💋 🌟 💝 🌈 #diet #mealplan #girlswithmuscle #athlete #powerlifting #weightlifting #girlswholift #Viking #calisthenics #Crossfit #wodlife #strong #boxnutrition #IIFYM #mindsetrxd #mindset #mindsetforfunctionalathletes #gymnasticsdrills #inversion #handstandpractice #shouldertaps #tucks #snatch #boxjumps #coachknowsbest #CoachReason #rhymenprogramming

Let’s talk Chicken Salad... I mean it is the South! In the summer, I love to make up a big batch of chicken salad to eat on for the week. Let’s be honest though, every recipe calls for mayo and is generally high in fat. I pulled some macros for a recipe for Pecan Chicken Salad I found on Pinterest and it packs a whopping 80g of Fat, 40g of carbs and 35g of protein for a single serving. I don’t know about you, but that doesn’t fit my Macros. ❌ 
So, I created a lighter version that I could enjoy! 
Here is what you will need- 
4 large chicken breasts(post cook was 24 oz) 
1 cup red grapes- halved
1/2 cup chopped pecans
1.5 cups nonfat Greek yogurt 
1 cup chopped celery 
Salt, Pepper, and Garlic Powder 
Start by boiling the chicken and then cutting it into cubes. You could shred it if you like. 
Chop the celery and grapes and add in with the chicken. 
Combine the Greek yogurt with 2 tbsp of water, salt, pepper, and garlic to taste. Easy on the Garlic as you want to be able to taste the sweetness of the grapes. 
Throw in the pecans and combine! 
The flavor is best when you let it sit in the refrigerator overnight, but you could totally eat it as soon as it’s made. 
Serve with salad greens and a whole wheat pita. 😍 
Recipes makes 6 large servings and it’s only 260 calories, 10g fat, 35g protein and 6.6g carbs! 
I promise you it’s super yummy! 
#chickensalad #itsthesouth #healthyrecipes #summersalads #personaltrainer #thefitnessgypsy615 #hermitagefitness #foodie #freshfood #iifym #nashvillefitness #personaltrainernashville #weightloss #coach #mondaysmeal #yum #mealprep #hermitage #lebanon #mtjuliet #donelson #oldhickory #eatforyourgoals

Let’s talk Chicken Salad... I mean it is the South! In the summer, I love to make up a big batch of chicken salad to eat on for the week. Let’s be honest though, every recipe calls for mayo and is generally high in fat. I pulled some macros for a recipe for Pecan Chicken Salad I found on Pinterest and it packs a whopping 80g of Fat, 40g of carbs and 35g of protein for a single serving. I don’t know about you, but that doesn’t fit my Macros. ❌
So, I created a lighter version that I could enjoy!
Here is what you will need-
4 large chicken breasts(post cook was 24 oz)
1 cup red grapes- halved
1/2 cup chopped pecans
1.5 cups nonfat Greek yogurt
1 cup chopped celery
Salt, Pepper, and Garlic Powder
Start by boiling the chicken and then cutting it into cubes. You could shred it if you like.
Chop the celery and grapes and add in with the chicken.
Combine the Greek yogurt with 2 tbsp of water, salt, pepper, and garlic to taste. Easy on the Garlic as you want to be able to taste the sweetness of the grapes.
Throw in the pecans and combine!
The flavor is best when you let it sit in the refrigerator overnight, but you could totally eat it as soon as it’s made.
Serve with salad greens and a whole wheat pita. 😍
Recipes makes 6 large servings and it’s only 260 calories, 10g fat, 35g protein and 6.6g carbs!
I promise you it’s super yummy!
#chickensalad #itsthesouth #healthyrecipes #summersalads #personaltrainer #thefitnessgypsy615 #hermitagefitness #foodie #freshfood #iifym #nashvillefitness #personaltrainernashville #weightloss #coach #mondaysmeal #yum #mealprep #hermitage #lebanon #mtjuliet #donelson #oldhickory #eatforyourgoals

The only type of blues I want to have on a Monday 💙🧁
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📸 & recipe #REPOST @kmathewson_fit Sunday Berry Blue Cake 😅🎉💙...
✨1 scoop @bowmar_nutrition frosted cookie protein powder .
✨1/4 cup @allamericannutritionco blueberry cake mix .
✨3 tbsp @pamcakespancakes buttermilk pancake mix .
✨1 tbsp coconut flour .
✨1 tsp sugar free pudding mix .
✨1/2 tsp baking powder .
✨1/2 tbsp stevia .
✨3 tbsp eggwhites .
✨2 tbsp blueberries (melted) .
✨splash of milk or water .
✨Frosting is @allamericannutritionco cheesecake icing mixed with greek yogurt 🍦.
✨Top is @twistedcookiedough PB&J protein cookie dough + @bowmar_nutrition fruity cereal almond butter + @servivita_usa syrup & sprinkles 🎉 .
✨Tag me if you try any of my recipes! I’d love to see your creations 😋🥰 !
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✨Discount codes✨
@bowmar_nutrition ✨KMAT (link in bio!) @allamericannutritionco ✨KMAT 
@pamcakespancakes ✨KMAT

The only type of blues I want to have on a Monday 💙🧁

📸 & recipe #REPOST @kmathewson_fit Sunday Berry Blue Cake 😅🎉💙...
✨1 scoop @bowmar_nutrition frosted cookie protein powder .
✨1/4 cup @allamericannutritionco blueberry cake mix .
✨3 tbsp @pamcakespancakes buttermilk pancake mix .
✨1 tbsp coconut flour .
✨1 tsp sugar free pudding mix .
✨1/2 tsp baking powder .
✨1/2 tbsp stevia .
✨3 tbsp eggwhites .
✨2 tbsp blueberries (melted) .
✨splash of milk or water .
✨Frosting is @allamericannutritionco cheesecake icing mixed with greek yogurt 🍦.
✨Top is @twistedcookiedough PB&J protein cookie dough + @bowmar_nutrition fruity cereal almond butter + @servivita_usa syrup & sprinkles 🎉 .
✨Tag me if you try any of my recipes! I’d love to see your creations 😋🥰 !
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✨Discount codes✨
@bowmar_nutrition ✨KMAT (link in bio!) @allamericannutritionco ✨KMAT
@pamcakespancakes ✨KMAT

Being able to walk into almost any store and buy clothes, will never get old. It’s something I never thought twice about before gaining weight, but now it’s something I’ll never take for granted again!

This is an XL, and is now huge on me, just from a year ago! The progress may not be apparent but it’s there.
We will always be our worst critics, but sometimes you have to shit that critic down and find the cheerleader to lead you! ♥️🌻🔥

Being able to walk into almost any store and buy clothes, will never get old. It’s something I never thought twice about before gaining weight, but now it’s something I’ll never take for granted again!

This is an XL, and is now huge on me, just from a year ago! The progress may not be apparent but it’s there.
We will always be our worst critics, but sometimes you have to shit that critic down and find the cheerleader to lead you! ♥️🌻🔥

Day 6
Lower Body🍑
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Woke up with ZERO energy from this weekend- Took two rest days, traveled out of town, ate some sweets.. you get the picture.. Wanted nothing more than to be a couch potato today but we got moving, got back on schedule, and I couldn’t feel better👊🏼 This was a good leg and boot day to get back into it. Swipe, save, and try it out this week!
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A1. Banded DB hip thrust 4x20
A2. Banded squat 4x20

B1. Heels elevated DB goblet squat 4x12
B2. Alternating deficit back lunge 4x12/side
B3. Single leg DB Romanian deadlift 4x12/side

C1. Banded frog pump 2x30
C2. Banded squat side step 2x20/side
C3. Banded kickback 2x30/side 
C4. Side lying banded hip abductor 2x30/side
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#lsfbabes #laurensimpsonfitness #health #fitness #legday #fitnessmotivations #iifym #fitnesslife  #lifestyle # #fitgirl #lifting #fitnessinspiration #inspiration #fit #fitnessmodel #fitnessgirl #fitspo #wellness #fitnessjourney #fitnessmodels #fitnessaddict  #cleaneating #fitmodel #training #girlswholift #physiquegoals #physique #bootybuilding #empoweringwomen #strongwomen

Day 6
Lower Body🍑
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Woke up with ZERO energy from this weekend- Took two rest days, traveled out of town, ate some sweets.. you get the picture.. Wanted nothing more than to be a couch potato today but we got moving, got back on schedule, and I couldn’t feel better👊🏼 This was a good leg and boot day to get back into it. Swipe, save, and try it out this week!
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A1. Banded DB hip thrust 4x20
A2. Banded squat 4x20

B1. Heels elevated DB goblet squat 4x12
B2. Alternating deficit back lunge 4x12/side
B3. Single leg DB Romanian deadlift 4x12/side

C1. Banded frog pump 2x30
C2. Banded squat side step 2x20/side
C3. Banded kickback 2x30/side
C4. Side lying banded hip abductor 2x30/side
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#lsfbabes #laurensimpsonfitness #health #fitness #legday #fitnessmotivations #iifym #fitnesslife #lifestyle # #fitgirl #lifting #fitnessinspiration #inspiration #fit #fitnessmodel #fitnessgirl #fitspo #wellness #fitnessjourney #fitnessmodels #fitnessaddict #cleaneating #fitmodel #training #girlswholift #physiquegoals #physique #bootybuilding #empoweringwomen #strongwomen

Let's face it‼ Many experience areas of our body we are not happy with. Much that is caused by obesity.  Losing 1lb =4lbs of less pressure on your body.  Comment below what number are you or send a DM🧐

Let's face it‼ Many experience areas of our body we are not happy with. Much that is caused by obesity. Losing 1lb =4lbs of less pressure on your body. Comment below what number are you or send a DM🧐

I'll leave this here for now. 140's ×3 shitty reps lol. 4 more weeks I'll get these for 8-10. These weren't necessarily that heavy, the 15's ontop made it very hard to stabilize as you can see my arms were shaking. Will use REAL 140's next time. 
@sandeep__malhi 💪
@harmannx 🎥

#fitness #bodybuilding #fitfam #gym #motivation #bodybuilder #strength #benchpress #fit #strong  #fitspo #weightlifting #instafit #gains #girlswholift #iifym #training #workout #muscle #beastmode #gymlife

I'll leave this here for now. 140's ×3 shitty reps lol. 4 more weeks I'll get these for 8-10. These weren't necessarily that heavy, the 15's ontop made it very hard to stabilize as you can see my arms were shaking. Will use REAL 140's next time.
@sandeep__malhi 💪
@harmannx 🎥

#fitness #bodybuilding #fitfam #gym #motivation #bodybuilder #strength #benchpress #fit #strong #fitspo #weightlifting #instafit #gains #girlswholift #iifym #training #workout #muscle #beastmode #gymlife