#macros photos & videos

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Nutrition tip #7: learning when to supplement. So I’m no longer a big supplement person since buying my place and having my son, I simply cannot afford the regular monthly money dump. And to their testament, I lost a good part of mass and strength when I had to quit them. But there are still a few things that I continue to use that I’ve been able to fit into my budget. One is a whey protein supplement. @muscletech is my current go to. Honestly, I’ve use muscletech supplements for almost 20 years, off and on. I currently take two servings (40g protein) once or twice a day to supplement my protein intake. My daily goal is about 220g/day. This helps to attain that goal on certain days when I cannot eat enough through my diet. On workout days, I take two scoops with water, blend, and then put in a little bit (1/4 to 2/3 cup) of a sugary cereal for simple sugar. When I worked for @24hourfitness they didn’t sell muscletech products so I used whatever my club sold. We’ll have to have another post about reading nutrition labels and ingredients, but I’ve been content with what I have. When thinking of using supplements, often we have to also take into account if we can afford to continue their use. I’m able to get it relatively cheap at Sams club. I also use a muscletech preworkout that has worked well for me. I get it at sams too. I also take a men’s multivitamin and #metamucil daily. What do you use? Is your supplement shelf or workout bag more packed that your medicine cabinet? #muscle #fitness #health #supplements #supplementsthatwork #muscletech #protein #proteinshake #preworkout #bcaa #macros #countingmacros #countingcalories #nutrition #diet #cheapnutrition #cheapsupplements #workout #gainz #weightloss #warfighterfitness808

Nutrition tip #7 : learning when to supplement. So I’m no longer a big supplement person since buying my place and having my son, I simply cannot afford the regular monthly money dump. And to their testament, I lost a good part of mass and strength when I had to quit them. But there are still a few things that I continue to use that I’ve been able to fit into my budget. One is a whey protein supplement. @muscletech is my current go to. Honestly, I’ve use muscletech supplements for almost 20 years, off and on. I currently take two servings (40g protein) once or twice a day to supplement my protein intake. My daily goal is about 220g/day. This helps to attain that goal on certain days when I cannot eat enough through my diet. On workout days, I take two scoops with water, blend, and then put in a little bit (1/4 to 2/3 cup) of a sugary cereal for simple sugar. When I worked for @24hourfitness they didn’t sell muscletech products so I used whatever my club sold. We’ll have to have another post about reading nutrition labels and ingredients, but I’ve been content with what I have. When thinking of using supplements, often we have to also take into account if we can afford to continue their use. I’m able to get it relatively cheap at Sams club. I also use a muscletech preworkout that has worked well for me. I get it at sams too. I also take a men’s multivitamin and #metamucil daily. What do you use? Is your supplement shelf or workout bag more packed that your medicine cabinet? #muscle #fitness #health #supplements #supplementsthatwork #muscletech #protein #proteinshake #preworkout #bcaa #macros #countingmacros #countingcalories #nutrition #diet #cheapnutrition #cheapsupplements #workout #gainz #weightloss #warfighterfitness808

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Usual Monday night dinner of slow cooked beef, homemade yorkshires and roast potatoes, carrots, broccoli and homemade gravy. One meal that is enjoyed by the whole family, and a good way to get in some veg (and fibre!)
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#aff If you wish to learn about fitness and nutrition, and be able to eat real food in a caloric deficit, come join us in @teamrhfitness using the link in my bio, and use my code 💜 SEZ 💜 for 5% discount on the lifeplan and also everything in the shop, including @natural.nutrients products.
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#teamrh #teamrhfitness #teamrhhustle #iifym #macros #mfp #mfpuk #goals #calories #caloriecounting #flexibledieting #balancedeating #balancedlifestyle #healthierme #caloricdeficit #caloriedeficit #weightlossjourney #fatloss #fatlossjourney #fitnessjourney #roast #roastdinner #roastbeef #roastbeefdinner #dinner #vegetables #roastpotatoes #yorkshirepudding #gravy

Usual Monday night dinner of slow cooked beef, homemade yorkshires and roast potatoes, carrots, broccoli and homemade gravy. One meal that is enjoyed by the whole family, and a good way to get in some veg (and fibre!)
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.
#aff If you wish to learn about fitness and nutrition, and be able to eat real food in a caloric deficit, come join us in @teamrhfitness using the link in my bio, and use my code 💜 SEZ 💜 for 5% discount on the lifeplan and also everything in the shop, including @natural.nutrients products.
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.
#teamrh #teamrhfitness #teamrhhustle #iifym #macros #mfp #mfpuk #goals #calories #caloriecounting #flexibledieting #balancedeating #balancedlifestyle #healthierme #caloricdeficit #caloriedeficit #weightlossjourney #fatloss #fatlossjourney #fitnessjourney #roast #roastdinner #roastbeef #roastbeefdinner #dinner #vegetables #roastpotatoes #yorkshirepudding #gravy

Sizzlefish Scallops and crispy prosciutto with capers, brown butter & green beans. Does it get any better @thedaleyplate?⠀
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Head to our website: www.sizzlefish.com to order your perfectly portioned fish and shellfish today! Don't forget! Free shipping on all orders! ⠀⠀⠀
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#nutrition #fitness #motivation #mealprepsunday #mealprepdaily #homemadefood #feedfeed #foodprep #iifym #cooking #eatclean #huffposttaste #healthyrecipes #fitfood #recipe #dinner #spoonfeed #goodeats #easymeals #cleaneats #cleaneating #macros #eatingwelleats #glutenfree #dinner #paleo #whole30 #sizzlefishfit #keto #lchf

Sizzlefish Scallops and crispy prosciutto with capers, brown butter & green beans. Does it get any better @thedaleyplate?⠀
_⠀
Head to our website: www.sizzlefish.com to order your perfectly portioned fish and shellfish today! Don't forget! Free shipping on all orders! ⠀⠀⠀
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.⠀⠀⠀
.⠀⠀⠀
#nutrition #fitness #motivation #mealprepsunday #mealprepdaily #homemadefood #feedfeed #foodprep #iifym #cooking #eatclean #huffposttaste #healthyrecipes #fitfood #recipe #dinner #spoonfeed #goodeats #easymeals #cleaneats #cleaneating #macros #eatingwelleats #glutenfree #dinner #paleo #whole30 #sizzlefishfit #keto #lchf

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Quanti macronutrienti ci sono nelle uova? 🥚
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#eggs #eggs🍳 #macros #fat #protein #carbo #fisicodaspartano #fds #food #alimentazione #health #proteine #carboidrati #grassi

Quanti macronutrienti ci sono nelle uova? 🥚
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#eggs #eggs 🍳 #macros #fat #protein #carbo #fisicodaspartano #fds #food #alimentazione #health #proteine #carboidrati #grassi

Tag a friend that diets so hard and deserves a cupcake! 😂 🧁 .
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Long term results don’t come from extremes.
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Think of your nutrition like a rubber band. If you go too “hardcore” on way it’s gonna pull. If you go too “IIFYM” it’s gonna pull. Pulling the band too far in either direction is going to mean eventually it snaps back the other way!
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Too strict dieters will rebound weight 95% of the time and it will be a lot harder to get off.
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And on the contrary eating too flexible and not getting any quality micro nutrients is going to also result in you eventually gaining weight. .
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So what’s the answer? .
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Flexible dieting. It’s about balance. Don’t pull the band in either direction and it never has to snap! 💪
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Let me show you how to couple the quality foods you need with the fun flexible foods you enjoy for the best results of your entire life! #BalancedLife #CleanFood #CleanEating #IIFYM #HealthyChoices #FoodIsFuel #Diet #DietPlan #DietBlogger #DietFood #FlexibleDieting #CheatMeal #EatGreen #EatCleanTrainMean #CleanEating #MyBodyIsAGarden #IIFYM #Macros

Tag a friend that diets so hard and deserves a cupcake! 😂 🧁 .
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Long term results don’t come from extremes.
.
.
Think of your nutrition like a rubber band. If you go too “hardcore” on way it’s gonna pull. If you go too “IIFYM” it’s gonna pull. Pulling the band too far in either direction is going to mean eventually it snaps back the other way!
.
.
Too strict dieters will rebound weight 95% of the time and it will be a lot harder to get off.
.
.
And on the contrary eating too flexible and not getting any quality micro nutrients is going to also result in you eventually gaining weight. .
.
So what’s the answer? .
.
Flexible dieting. It’s about balance. Don’t pull the band in either direction and it never has to snap! 💪
.
.
Let me show you how to couple the quality foods you need with the fun flexible foods you enjoy for the best results of your entire life! #BalancedLife #CleanFood #CleanEating #IIFYM #HealthyChoices #FoodIsFuel #Diet #DietPlan #DietBlogger #DietFood #FlexibleDieting #CheatMeal #EatGreen #EatCleanTrainMean #CleanEating #MyBodyIsAGarden #IIFYM #Macros

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Vegan Sushi #glutenfree homemade! Delicious vegan option with tempeh and avocado, did you ever taste it?🍙Avete mai provato ad aggiungere del tempeh al vostro sushi fatto in casa ? Il tempeh e é ottima fonte di proteine vegetali ottenuta dalla fermentazione della soia, oltre ad avere innumerevoli proprietà nutrizionali é anche molto gustoso! 👍Buon appetito!!!
#glutenfree4sisters #glutenfree #senzaglutine #celiachia #glutenvrij #glutenfreediet #glutenfreesushi #vegansushi #sushitempeh #sushihomemade #mangiaresano #mangiarebene #mangiaresenzaglutine #ricettesenzaglutine #vegan #healthyfood #macros #veganprotein

Vegan Sushi #glutenfree homemade! Delicious vegan option with tempeh and avocado, did you ever taste it?🍙Avete mai provato ad aggiungere del tempeh al vostro sushi fatto in casa ? Il tempeh e é ottima fonte di proteine vegetali ottenuta dalla fermentazione della soia, oltre ad avere innumerevoli proprietà nutrizionali é anche molto gustoso! 👍Buon appetito!!!
#glutenfree4sisters #glutenfree #senzaglutine #celiachia #glutenvrij #glutenfreediet #glutenfreesushi #vegansushi #sushitempeh #sushihomemade #mangiaresano #mangiarebene #mangiaresenzaglutine #ricettesenzaglutine #vegan #healthyfood #macros #veganprotein

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@kimkardashian knows to get those squats in 🏋🏼‍♀️
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On the course you will learn a variety of Resistance exercises including free weights, resistance machines and body weight exercises 🙌🏻💪🏻
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You will learn:
✅Compound & isolated exercise 
Compound movements occur at more than one joint and work more than one muscle group. Isolation exercises occur at only one joint and target only one muscle group. For example, the squat exercise involves movement at your knee joint and hip joint. This compound leg exercise works your hamstrings, quadriceps, glutes and lower back. The leg extension exercise occurs only at the knee joint and works only your quadriceps muscles.
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✅Correct technique and teaching points
Teaching points for the Squat 🔅Position bar on fleshy part of the upper back
🔅Feet hip-width apart, abdominals braced and neural spine
🔅Initiate squat by bending from hips and knees
🔅Lower under control to a comfortable range of motion
🔅Knees inline with toes heels to floor throughout
🔅Drive through thighs to lift upwards and breathe out through sticking point
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✅ Benefits
Squats improve strength, burn more calories by using a variety of muscle groups which also burns more fat. When performed correctly it helps improve knee stability and strength connective tissue. E.g ligaments and tendons
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✅Muscular endurance
12+ Repetitions, 2-3 sets <65% 1RM 30-60 seconds recovery between sets
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✅Hypertrophy
6-12 Repetitions 3-6 sets 67-85% 1RM 1-2 minutes recovery between sets
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✅Strength
1-5 Repetitions 2-6 sets > 85% 1RM 3-5 minutes recovery between sets
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📆New course date: 18th April
Get in touch👇
📱 07518165498
📲 DM
📩 admin@lifechangefitnessuk.co.uk
💻 www.lifechangefitnessuk.co.uk

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@kimkardashian knows to get those squats in 🏋🏼‍♀️
-
On the course you will learn a variety of Resistance exercises including free weights, resistance machines and body weight exercises 🙌🏻💪🏻
-
You will learn:
✅Compound & isolated exercise
Compound movements occur at more than one joint and work more than one muscle group. Isolation exercises occur at only one joint and target only one muscle group. For example, the squat exercise involves movement at your knee joint and hip joint. This compound leg exercise works your hamstrings, quadriceps, glutes and lower back. The leg extension exercise occurs only at the knee joint and works only your quadriceps muscles.
-
✅Correct technique and teaching points
Teaching points for the Squat 🔅Position bar on fleshy part of the upper back
🔅Feet hip-width apart, abdominals braced and neural spine
🔅Initiate squat by bending from hips and knees
🔅Lower under control to a comfortable range of motion
🔅Knees inline with toes heels to floor throughout
🔅Drive through thighs to lift upwards and breathe out through sticking point
-
✅ Benefits
Squats improve strength, burn more calories by using a variety of muscle groups which also burns more fat. When performed correctly it helps improve knee stability and strength connective tissue. E.g ligaments and tendons
-
✅Muscular endurance
12+ Repetitions, 2-3 sets <65% 1RM 30-60 seconds recovery between sets
-
✅Hypertrophy
6-12 Repetitions 3-6 sets 67-85% 1RM 1-2 minutes recovery between sets
-
✅Strength
1-5 Repetitions 2-6 sets > 85% 1RM 3-5 minutes recovery between sets
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📆New course date: 18th April
Get in touch👇
📱 07518165498
📲 DM
📩 admin@lifechangefitnessuk.co.uk
💻 www.lifechangefitnessuk.co.uk

“Be yourself; everyone else is already taken” ✨
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#strongsweetandfit

“Be yourself; everyone else is already taken” ✨
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#strongsweetandfit

@postedprotein delivery day 😍
This is 12 bar pick and mix box- you can pick any 12 brand and flavour bars from their website.  The order arrived a day earlier than I expected, perfect condition as and the website is easy to use. If you fancy trying @postedprotein , you can use code DAVEHUGHES and save 5%.
I've not tried some of these bars before.  Will post the reviews when I do! ☺ -
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@sinisterlabs_uk @sinisterlabs
@usnuk @usnfit
@battlesnacksofficial 
@nutramino @questeurope @questnutrition @musclepharmeurope @musclepharm  @fulfil_nutrition

#gains #proteinbar #peanuts #weightwatchersuk #cookies #candy #fit #foodpic #gymlifestyle #liftheavy #cardio #flexibledieting #review #snack  #macros #protein #supplements #gainz #slimmingworld #proteinbars #instafit #gymrat #bar #strong #eat #postedprotein #igfitness #fitfamuk #treat

@postedprotein delivery day 😍
This is 12 bar pick and mix box- you can pick any 12 brand and flavour bars from their website. The order arrived a day earlier than I expected, perfect condition as and the website is easy to use. If you fancy trying @postedprotein , you can use code DAVEHUGHES and save 5%.
I've not tried some of these bars before. Will post the reviews when I do! ☺ -
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@sinisterlabs_uk @sinisterlabs
@usnuk @usnfit
@battlesnacksofficial
@nutramino @questeurope @questnutrition @musclepharmeurope @musclepharm @fulfil_nutrition

#gains #proteinbar #peanuts #weightwatchersuk #cookies #candy #fit #foodpic #gymlifestyle #liftheavy #cardio #flexibledieting #review #snack #macros #protein #supplements #gainz #slimmingworld #proteinbars #instafit #gymrat #bar #strong #eat #postedprotein #igfitness #fitfamuk #treat

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Look who I found on the ship on my way to getting trained with Autumn.  The training is all about the new nutrition program I am certified as a Master Coach in.  I cannot wait to hear from her.  She is so incredible, and I have the pleasure of spending time with her in Beverly Hills this past September. ⚓🛳️🌴
On April 1st I will be running a private group where we will all be following this program.  If you are looking to lose weight, form healthier eating habits, or wanting to learn all about macros, join in.  Here is the link for my April 1st group!
🌴🛳️⚓
https://m.facebook.com/groups/911369932345633/?ref=bookmarks

Look who I found on the ship on my way to getting trained with Autumn. The training is all about the new nutrition program I am certified as a Master Coach in. I cannot wait to hear from her. She is so incredible, and I have the pleasure of spending time with her in Beverly Hills this past September. ⚓🛳️🌴
On April 1st I will be running a private group where we will all be following this program. If you are looking to lose weight, form healthier eating habits, or wanting to learn all about macros, join in. Here is the link for my April 1st group!
🌴🛳️⚓
https://m.facebook.com/groups/911369932345633/?ref=bookmarks

#bumblebee #macros #canon
To get that #beautiful #heart or the #horseshoe #triceps  you must hit all angles. I'm a believer that my nice #biceps and Tri combo is do to mutilating hand grips. 
Overhand, Neautral and reverse but multiple training techniques as well. Changing up reps and sets. Heavy low reps, light high reps, pyramid, negatives 
Well you get the point. It's all about #muscle confusion. Tearing muscles to build. Let's get to #building

#spartanrace #ironman #ironsharpensiron #dedicate #troyfishershouseofpain #work #always #love #ocr #triathlon #loveyourself #nevertooold #macros #nutrition #muscle #gains

To get that #beautiful #heart or the #horseshoe #triceps you must hit all angles. I'm a believer that my nice #biceps and Tri combo is do to mutilating hand grips.
Overhand, Neautral and reverse but multiple training techniques as well. Changing up reps and sets. Heavy low reps, light high reps, pyramid, negatives
Well you get the point. It's all about #muscle confusion. Tearing muscles to build. Let's get to #building

#spartanrace #ironman #ironsharpensiron #dedicate #troyfishershouseofpain #work #always #love #ocr #triathlon #loveyourself #nevertooold #macros #nutrition #muscle #gains

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Back chest & tris 🔥

1️⃣Bent over row 4x12
2️⃣1 arm dB row 4x12
3️⃣Over head dB tricep extension 4x20
4️⃣Kneeling tricep ext 4x12 each arm
5️⃣Flat dB chest press & flys 4x12
6️⃣Close grip bench 4x12
7️⃣Lat pull down 4x12 
Monday motivation get up and go ✔️ ✨
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#motivationmonday#gym#extremeweightloss#wls#weightlossjourney#macros#flexibledieting#girlswholift#healthymind#getupandgo#wlscommunity#fit#beforeandafterweightloss

Back chest & tris 🔥

1️⃣Bent over row 4x12
2️⃣1 arm dB row 4x12
3️⃣Over head dB tricep extension 4x20
4️⃣Kneeling tricep ext 4x12 each arm
5️⃣Flat dB chest press & flys 4x12
6️⃣Close grip bench 4x12
7️⃣Lat pull down 4x12
Monday motivation get up and go ✔️ ✨

#motivationmonday #gym #extremeweightloss #wls #weightlossjourney #macros #flexibledieting #girlswholift #healthymind #getupandgo #wlscommunity #fit #beforeandafterweightloss

#chexmix dark chocolate. These are mostly crunchy hollow cereal pillows with a yummy #chocolate flavour. Mixed with a small amount of dark chocolate coated pretzels, mini chocolate #cookies and small candy coated chocolate candies. All together in a handful taste good. Very sweet and salty but also a big dark chocolate kick with various crunchy textures. These are interesting. I rate these 🤔✍🏻 7.5/10 I got these from @kushncandyreview but your in luck because now @atasteofthestates have these in stock. Use code #VIEWS20 for 20% off your basket.
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#mondaymotivation #followback #2019 #instagood #instafood #igers #eeeeeats #foodstagram #buzzfeast #flexibledieting #fitspiration #iifym #fitfam #fitspo #fitness #likeforfollow #disney #likeforlikes #sweettooth #treatyoself #macros #foodgasm #delicious #instagramhub #viewsfromthefood #gym

#chexmix dark chocolate. These are mostly crunchy hollow cereal pillows with a yummy #chocolate flavour. Mixed with a small amount of dark chocolate coated pretzels, mini chocolate #cookies and small candy coated chocolate candies. All together in a handful taste good. Very sweet and salty but also a big dark chocolate kick with various crunchy textures. These are interesting. I rate these 🤔✍🏻 7.5/10 I got these from @kushncandyreview but your in luck because now @atasteofthestates have these in stock. Use code #VIEWS20 for 20% off your basket.






#mondaymotivation #followback #2019 #instagood #instafood #igers #eeeeeats #foodstagram #buzzfeast #flexibledieting #fitspiration #iifym #fitfam #fitspo #fitness #likeforfollow #disney #likeforlikes #sweettooth #treatyoself #macros #foodgasm #delicious #instagramhub #viewsfromthefood #gym

Messed up leg: ✅
Tendinitis in elbow and finger: ✅
Smoke a 605 pull: ✅

A brief return to the regularly scheduled lifting content.

Messed up leg: ✅
Tendinitis in elbow and finger: ✅
Smoke a 605 pull: ✅

A brief return to the regularly scheduled lifting content.

This message was in my Badass journal today!! This is so awesome and  in the words of @shannontheketogenie - be cool 😎 be real 😍 or be gone!! 🔥🔥🔥❤️❤️❤️🙌🙌🙌💪🏻💪🏻💪🏻😍😍😍🧞‍♀️🏋️‍♀️🍀! #shannontheketogenie #truth #ketogenietruthbomb #realwomenlift #realwomenlifteachotherup #beauthentic #realtalk #yourtrueself #yourtrueselfisbeautiful #ownthatshit #keto #lchf #macros #fitness #watchyourthoughts #doyou #stopapologizing

This message was in my Badass journal today!! This is so awesome and in the words of @shannontheketogenie - be cool 😎 be real 😍 or be gone!! 🔥🔥🔥❤️❤️❤️🙌🙌🙌💪🏻💪🏻💪🏻😍😍😍🧞‍♀️🏋️‍♀️🍀! #shannontheketogenie #truth #ketogenietruthbomb #realwomenlift #realwomenlifteachotherup #beauthentic #realtalk #yourtrueself #yourtrueselfisbeautiful #ownthatshit #keto #lchf #macros #fitness #watchyourthoughts #doyou #stopapologizing

Egg white oats... 🥣 🥚 🤪⁣
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Why on earth would I put egg whites in my oats? To increase protein of course! (Apart from when they don’t actually land in my oats and end up on the floor!! #butterfingers This may have happened last week on 2 occasions 🙈😂😫)
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For 1 egg white you get between 2-4g of protein for around 15kcals. So if you have 2, maybe 3 or even 4 egg whites that’s an easy way to increase protein without damaging your calorie limit!⁣
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Not only that, just like a soufflé they also add volume, meaning you get a fuller amount of porridge oats once cooked! 👌🏼😬⁣
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Simply, add egg whites to oats before cooking on the hob. Cook on a slow heat and stir frequently. I also add chia seeds to for volume and fibre. My recipe:⁣
🥣40g Oats⁣
🥚2 Egg Whites⁣
🌱5g Chia Seeds⁣
💧Water - I don’t measure I just keep adding bits, I will usually add just enough to cover the oats, then keep adding when the consistency is too sticky.⁣
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Cook on a low heat for 5-10mins.⁣ Including the 25g scoop of @bulkpowders_uk whey protein powder I then use for my whey paste topping this comes out at about 33g protein. Of course if I added a few more egg whites I could easily make that 40g.
⁣
Add toppings of your choice! Mine are:⁣
💪🏼 Whey Paste (Bulk Powders Vanilla)⁣
🍓 Berries⁣
🍌 Banana⁣
🥜 PB2 Powdered Peanut Butter or Lotus Biscoff spread 😬⁣
⁣
Give it a few practise goes, trust me, eggs in oats are delightful 😘⁣
⁣
🍑⁣
#getpeachy⁣
#proats⁣
#proteinoats⁣
#eggwhiteoats⁣
#volumeforthewin

Egg white oats... 🥣 🥚 🤪⁣

Why on earth would I put egg whites in my oats? To increase protein of course! (Apart from when they don’t actually land in my oats and end up on the floor!! #butterfingers This may have happened last week on 2 occasions 🙈😂😫)

For 1 egg white you get between 2-4g of protein for around 15kcals. So if you have 2, maybe 3 or even 4 egg whites that’s an easy way to increase protein without damaging your calorie limit!⁣

Not only that, just like a soufflé they also add volume, meaning you get a fuller amount of porridge oats once cooked! 👌🏼😬⁣

Simply, add egg whites to oats before cooking on the hob. Cook on a slow heat and stir frequently. I also add chia seeds to for volume and fibre. My recipe:⁣
🥣40g Oats⁣
🥚2 Egg Whites⁣
🌱5g Chia Seeds⁣
💧Water - I don’t measure I just keep adding bits, I will usually add just enough to cover the oats, then keep adding when the consistency is too sticky.⁣

Cook on a low heat for 5-10mins.⁣ Including the 25g scoop of @bulkpowders_uk whey protein powder I then use for my whey paste topping this comes out at about 33g protein. Of course if I added a few more egg whites I could easily make that 40g.

Add toppings of your choice! Mine are:⁣
💪🏼 Whey Paste (Bulk Powders Vanilla)⁣
🍓 Berries⁣
🍌 Banana⁣
🥜 PB2 Powdered Peanut Butter or Lotus Biscoff spread 😬⁣

Give it a few practise goes, trust me, eggs in oats are delightful 😘⁣

🍑⁣
#getpeachy
#proats
#proteinoats
#eggwhiteoats
#volumeforthewin

Want a filling, nutritious and healthy breakfast? Try the Farmer’s omelette at @evergreenfoodspk. It’s a lovely fluffy egg with ricotta cheese, blistered cherry tomatoes, broccoli and tender mushrooms, accompanied by baby spinach and whole wheat toast. Yum! 
Price: PKR 650
Satisfaction: Excellent
#breakfastatevergreen #eggs #ricotta #broccoli #nutritious #fitness #macros #eat #live #health #karachi #pakistan

Want a filling, nutritious and healthy breakfast? Try the Farmer’s omelette at @evergreenfoodspk. It’s a lovely fluffy egg with ricotta cheese, blistered cherry tomatoes, broccoli and tender mushrooms, accompanied by baby spinach and whole wheat toast. Yum!
Price: PKR 650
Satisfaction: Excellent
#breakfastatevergreen #eggs #ricotta #broccoli #nutritious #fitness #macros #eat #live #health #karachi #pakistan

This breakfast was so filling I wasn’t able to eat anything until 5pm today! Crazy!⁣⁣⁣
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➡️ 2 whole eggs⁣⁣⁣
➡️ 3 egg whites⁣⁣⁣
➡️ 1 cup sliced mushrooms⁣⁣⁣
➡️ 1 tsp olive oil⁣⁣⁣
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Sweat down the mushrooms along with the olive oil and then beat your eggs and let the omelette happen!⁣⁣⁣
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#queenmamas⁣⁣⁣
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#healhy #healthyfood #fitness #fitnessfanatic #fitnessaddict #gym #gymfood #shredding #gains #postworkout #preworkout #gettingthere #motivated #proud #warrior #notgonnagiveup #macros #countingmacros #countingmacroslikeaboss

This breakfast was so filling I wasn’t able to eat anything until 5pm today! Crazy!⁣⁣⁣
⁣⁣⁣
➡️ 2 whole eggs⁣⁣⁣
➡️ 3 egg whites⁣⁣⁣
➡️ 1 cup sliced mushrooms⁣⁣⁣
➡️ 1 tsp olive oil⁣⁣⁣
⁣⁣⁣
Sweat down the mushrooms along with the olive oil and then beat your eggs and let the omelette happen!⁣⁣⁣
⁣⁣⁣
#queenmamas ⁣⁣⁣
⁣⁣⁣
#healhy #healthyfood #fitness #fitnessfanatic #fitnessaddict #gym #gymfood #shredding #gains #postworkout #preworkout #gettingthere #motivated #proud #warrior #notgonnagiveup #macros #countingmacros #countingmacroslikeaboss

For a long time I felt lost and frustrated.⁣
I felt as though I was living the movie, Groundhog Day. ⁣
I would go to bed each day saying tomorrow would be different. ⁣
Tomorrow I would take back control of my eating. ⁣
Tomorrow, I wouldn't go to bed ashamed of the time I wasted. ⁣
Tomorrow, I wouldn't go the bed embarrassed of the amount I had eaten the night before.⁣
⁣
I changed that.⁣
I started being INTENTIONAL.⁣
Intentional with your time. ⁣
Intentional with your energy. ⁣
Intentional with your thoughts.⁣
⁣
Hit the link in my bio to learn about how I became more intentional and common traps to watch out for.⁣
⁣
#thenourishedlifestyle

For a long time I felt lost and frustrated.⁣
I felt as though I was living the movie, Groundhog Day. ⁣
I would go to bed each day saying tomorrow would be different. ⁣
Tomorrow I would take back control of my eating. ⁣
Tomorrow, I wouldn't go to bed ashamed of the time I wasted. ⁣
Tomorrow, I wouldn't go the bed embarrassed of the amount I had eaten the night before.⁣

I changed that.⁣
I started being INTENTIONAL.⁣
Intentional with your time. ⁣
Intentional with your energy. ⁣
Intentional with your thoughts.⁣

Hit the link in my bio to learn about how I became more intentional and common traps to watch out for.⁣

#thenourishedlifestyle

I am loving the new Sweet Mint💚Pre Workout flavor from @wmnutrition This is literally my favorite Pre Workout .....ever! No jitters, No crash, just clean, pure ENERGY to get the work done!  Use code Fresh50 @wmnutrition for 50% off your order!  #preworkout •
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#iifym #iifymwomen #macros #coach #macrocounting #lean #macrosarelife #fitness #abs #metabolism #flexibledieting #strongisthenewskinny #keto #diet #intermittentfasting #weights  #transformation #beatthebinge #happy #weightloss #motivation #athomeworkout #fitcouple #girlswholift #fitat50 #ketosis #flexibledieter #reversedieting

I am loving the new Sweet Mint💚Pre Workout flavor from @wmnutrition This is literally my favorite Pre Workout .....ever! No jitters, No crash, just clean, pure ENERGY to get the work done! Use code Fresh50 @wmnutrition for 50% off your order! #preworkout
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#iifym #iifymwomen #macros #coach #macrocounting #lean #macrosarelife #fitness #abs #metabolism #flexibledieting #strongisthenewskinny #keto #diet #intermittentfasting #weights #transformation #beatthebinge #happy #weightloss #motivation #athomeworkout #fitcouple #girlswholift #fitat50 #ketosis #flexibledieter #reversedieting

Oven baked smoked cod with puy lentils and sautéed vegetables 🍽. .

After a long journey home from China I needed something quick, easy and full of goodness for dinner - and this hit the spot! I just wrapped the fish in tin foil and baked for 18 minutes, sautéed some sliced sprouts, mushrooms & kale in 1 cal spray, then served it with some @merchantgourmet puy lentils. .

The perfect weekday dinner that takes less than 20 minutes to make! Now time for me to get a 12 hour sleep 😴

Oven baked smoked cod with puy lentils and sautéed vegetables 🍽. .

After a long journey home from China I needed something quick, easy and full of goodness for dinner - and this hit the spot! I just wrapped the fish in tin foil and baked for 18 minutes, sautéed some sliced sprouts, mushrooms & kale in 1 cal spray, then served it with some @merchantgourmet puy lentils. .

The perfect weekday dinner that takes less than 20 minutes to make! Now time for me to get a 12 hour sleep 😴

#macros #12weektransformation #week5 #newstart #탄단지 #5주시작 ❤️❤️❤️ post workout meal

#macros #12weektransformation #week5 #newstart #탄단지 #5주시작 ❤️❤️❤️ post workout meal

#internationalwaffleday 🥞 I 100% saved all my carbs for this and I’m not ashamed!! It was amazing. I definitely don’t have desserts like this often but I figured I needed to celebrate waffles and how beautiful they are. You can make anything keto / low carb / fit your macros •
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305 CALORIES
34P / 5F / 18C NET / 39C TOTAL •
•
Protein waffles inspired by @iheartmacros again 💕 •
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Waffles
6 tbsp egg white
1 scoop protein powder
2 tbsp coconut flour
1 tsp baking powder
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1 serving of Enlightened Icecream! I tried to get Rebel creamery but they were sold out 😭 •
1 tbsp Choczero Chocolate Syrup •
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#icecreamwaffles #waffleday #macrosonpoint #proteinwaffles #keto #lowcarb #highproteindessert #savedmycarbsforthis #macros #iifym #ketoaf #carbs #noshame #dessertforlunch #ketolife #ketogenic #enlightenedicecream

#internationalwaffleday 🥞 I 100% saved all my carbs for this and I’m not ashamed!! It was amazing. I definitely don’t have desserts like this often but I figured I needed to celebrate waffles and how beautiful they are. You can make anything keto / low carb / fit your macros •

305 CALORIES
34P / 5F / 18C NET / 39C TOTAL •

Protein waffles inspired by @iheartmacros again 💕 •

Waffles
6 tbsp egg white
1 scoop protein powder
2 tbsp coconut flour
1 tsp baking powder

1 serving of Enlightened Icecream! I tried to get Rebel creamery but they were sold out 😭 •
1 tbsp Choczero Chocolate Syrup •

#icecreamwaffles #waffleday #macrosonpoint #proteinwaffles #keto #lowcarb #highproteindessert #savedmycarbsforthis #macros #iifym #ketoaf #carbs #noshame #dessertforlunch #ketolife #ketogenic #enlightenedicecream

I’m not always a tuna person, it has to be really doctored up for me to like it 😂 I added, light mayo, mustard, a bit of worsteshire, red onion, tomato, lettuce, avocado, and used 21 Seasoning Salute seasoning (4SP total) I found these @olemex_labanderita Tomato Basil Wraps (1SP) to wrap the tuna, and also having a side of Creamy Jalepeno @lays Popables. A yummy 7SP lunch on this beautiful day at home 🏡 @ww .
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@companychowfoodjunkies #ww #wwfreestyle #wwmom #wwteacher #springbreak #lunch #wwlunch #healthylunch #weightloss #traderjoes #wwtraderjoes #weightlossjourney #pcosweightloss #teacherlife #teacherlunch #progressnotperfection #healthy #healthyfood #lowcarb #macros #caloriecounting #healthyeating #companychow #companychowfoodjunkies #wellbalancedjourney

I’m not always a tuna person, it has to be really doctored up for me to like it 😂 I added, light mayo, mustard, a bit of worsteshire, red onion, tomato, lettuce, avocado, and used 21 Seasoning Salute seasoning (4SP total) I found these @olemex_labanderita Tomato Basil Wraps (1SP) to wrap the tuna, and also having a side of Creamy Jalepeno @lays Popables. A yummy 7SP lunch on this beautiful day at home 🏡 @ww .
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@companychowfoodjunkies #ww #wwfreestyle #wwmom #wwteacher #springbreak #lunch #wwlunch #healthylunch #weightloss #traderjoes #wwtraderjoes #weightlossjourney #pcosweightloss #teacherlife #teacherlunch #progressnotperfection #healthy #healthyfood #lowcarb #macros #caloriecounting #healthyeating #companychow #companychowfoodjunkies #wellbalancedjourney

Two fan favorites in one 🔥
•••
Introducing the pizza quesadilla (or pizzadilla 🤤). Very low calorie, packed full of protein, and tastes fantastic!! The one I made today for lunch was 320 calories, 40g of protein, 12g of fat, and 29g of carbs. I would give this one a try if you get the chance!!

Two fan favorites in one 🔥
•••
Introducing the pizza quesadilla (or pizzadilla 🤤). Very low calorie, packed full of protein, and tastes fantastic!! The one I made today for lunch was 320 calories, 40g of protein, 12g of fat, and 29g of carbs. I would give this one a try if you get the chance!!

This weeks lookin delicious 😛

This weeks lookin delicious 😛

Getting back my strength slowly and yup that's my sweat on the floor 😅  #findyourhappy #liftheavy #girlswholift  #fitness #intuitiveeating #macros #flexibledieting #strongnotskinny #igfit #gains #legday #squats #gym #deadlift
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Camera: iPhone 5 (2013) 8MP Back Facing.
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#photooftheday #photographer #follow4followback #photoshooting #photo #photos #photographyart #macro #macrophotography #macros #nice #cool #love #beautiful #beauty #follow #instalove #loveflowers #flower #flowers #flowerstagram #instalike #instapic

🌹______________________________
Camera: iPhone 5 (2013) 8MP Back Facing.
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#photooftheday #photographer #follow4followback #photoshooting #photo #photos #photographyart #macro #macrophotography #macros #nice #cool #love #beautiful #beauty #follow #instalove #loveflowers #flower #flowers #flowerstagram #instalike #instapic

This young man has more life, more passion, more fight than anyone I've encountered. It was an honor to spend the day with him, and privilege to call him friend for the remainder of my life! @CLASSSANANTONIO #classufc #ashersavengers #ufcgym #gainsoclock #gymmotivation #crossfit #abs #dieting #diet #workoutfood #knowledgebomb #gym #gymlife #cardio #cardioworkout #exercise #exercisescience #fitness #swolemates #swoleisthegoal #gymrat #workout #swole #boxingtraining #boxing #macros #planks #gymrat #knowledgeispower

This young man has more life, more passion, more fight than anyone I've encountered. It was an honor to spend the day with him, and privilege to call him friend for the remainder of my life! @CLASSSANANTONIO #classufc #ashersavengers #ufcgym #gainsoclock #gymmotivation #crossfit #abs #dieting #diet #workoutfood #knowledgebomb #gym #gymlife #cardio #cardioworkout #exercise #exercisescience #fitness #swolemates #swoleisthegoal #gymrat #workout #swole #boxingtraining #boxing #macros #planks #gymrat #knowledgeispower

#mirrormonday is proudly brought to by The Black Queen. 😁 Super excited to be back in a L sweatshirt. #nsv One frustration I have about weightloss is the constant need to buy smaller scrubs. It’s a love/hate relationship. These things are expensive and I just bought these pants. Oh well, onto the next size down!!! 🖤
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#ketoaf #ketotribe #keto #ketosis
#ketofam #ketolifestyle #ketolife
#ketones #ketogenic
#ketocommunity #ketomom #ketofood
#ketofriendly #lowcarb #lowcarblife #lchf
#weightlossjourney #naturalweightloss
#bodytransformation #motivation
#beforeandafterweightloss #macros
#intermittentfasting #ketoweightloss 
#gymlife #girlswholift #healthylifestyle #gohardorstayaverage

#mirrormonday is proudly brought to by The Black Queen. 😁 Super excited to be back in a L sweatshirt. #nsv One frustration I have about weightloss is the constant need to buy smaller scrubs. It’s a love/hate relationship. These things are expensive and I just bought these pants. Oh well, onto the next size down!!! 🖤





#ketoaf #ketotribe #keto #ketosis
#ketofam #ketolifestyle #ketolife
#ketones #ketogenic
#ketocommunity #ketomom #ketofood
#ketofriendly #lowcarb #lowcarblife #lchf
#weightlossjourney #naturalweightloss
#bodytransformation #motivation
#beforeandafterweightloss #macros
#intermittentfasting #ketoweightloss
#gymlife #girlswholift #healthylifestyle #gohardorstayaverage

Have you tried these bad boys yet?! DOZEN DONUT GIVEAWAY 🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩
All you need to do to enter. -Like this post ❤️
-Follow @flexedfoods_htx ✅
-Tag as many people as you want! @

Have you tried these bad boys yet?! DOZEN DONUT GIVEAWAY 🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩🍩
All you need to do to enter. -Like this post ❤️
-Follow @flexedfoods_htx
-Tag as many people as you want! @

Fats, oils and tastings! This Saturday @dianna_joy will be giving you facts, recipes and suggestions on all things “fat” 
March 30th @11am $5/ person
Email @dianna_joy for more information: dianna@fitstudiotn.com

Fats, oils and tastings! This Saturday @dianna_joy will be giving you facts, recipes and suggestions on all things “fat”
March 30th @11am $5/ person
Email @dianna_joy for more information: dianna@fitstudiotn.com

Booty booty booty rocking everywhere!!! 🍑🍑🍑
Great Glute finisher here:
Single leg RDL-12/leg
Weighted frog pumps-30 reps

Booty booty booty rocking everywhere!!! 🍑🍑🍑
Great Glute finisher here:
Single leg RDL-12/leg
Weighted frog pumps-30 reps

Halloween pennant Dragonflies Mated in Flight (Celithemis eponina), Green Cay Nature Preserve, Delray Beach, FL.

Halloween pennant Dragonflies Mated in Flight (Celithemis eponina), Green Cay Nature Preserve, Delray Beach, FL.

Needham's Skimmer Dragonfly, Fairchild Tropical Botanic Garden.

Needham's Skimmer Dragonfly, Fairchild Tropical Botanic Garden.

Earlier today... tea parties and smoothies (and also scary monsters we had to run away from).
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Earlier today... tea parties and smoothies (and also scary monsters we had to run away from).
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