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When you peep it’s the off-season and curry chicken  is the pre-workout meal. •
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#bodybuilding #gymaddict #picoftheday #fitnessmodel #fitnessmotivation #ripped #ebonyfitness #shredded #performixdriven #fitness #gainz #grind #igfitnessfreaks #fitpo #nutrition #weightlifting #fitlife #gym #transformation #Alpha #motivation #waronweights #fitspiration #flex #nopainnogain #bodybuilding #workout #bodybuilder •
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Fueled By @performix @teampfx @performix_physique •
Coached By @war.on.weights_monster
Team @war.on.weights
When you peep it’s the off-season and curry chicken is the pre-workout meal. • • • #bodybuilding  #gymaddict  #picoftheday  #fitnessmodel  #fitnessmotivation  #ripped  #ebonyfitness  #shredded  #performixdriven  #fitness  #gainz  #grind  #igfitnessfreaks  #fitpo  #nutrition  #weightlifting  #fitlife  #gym  #transformation  #Alpha  #motivation  #waronweights  #fitspiration  #flex  #nopainnogain  #bodybuilding  #workout  #bodybuilder  • • Fueled By @performix @teampfx @performix_physique • Coached By @war.on.weights_monster Team @war.on.weights
Create memories to cherish... Winter wonderland 2018 with the princess! The weather was cold but my soul was warm...Today was priceless! #Family #familygoals #Daddy #Daughter #Princess #Unstoppable #TheWarrior #WarriorStatus #SBC #Boxing #Fighter #Athlete #Determination #Dedication #HardWork #Graft #Positivity #Success #Champion #Adidas #Cimac #PhysiqueApparel #Vegan #VeganAthlete #PlantBased #PlantPower #MeatFree #DairyFree #CrueltyFree #Nutrition
Create memories to cherish... Winter wonderland 2018 with the princess! The weather was cold but my soul was warm...Today was priceless! #Family  #familygoals  #Daddy  #Daughter  #Princess  #Unstoppable  #TheWarrior  #WarriorStatus  #SBC  #Boxing  #Fighter  #Athlete  #Determination  #Dedication  #HardWork  #Graft  #Positivity  #Success  #Champion  #Adidas  #Cimac  #PhysiqueApparel  #Vegan  #VeganAthlete  #PlantBased  #PlantPower  #MeatFree  #DairyFree  #CrueltyFree  #Nutrition 
Honestly this caption has absolutely nothing to do with this picture. Just figured why not post it? I look good, ya know? 😉 for real though what I’m really going to say is it’s been my 3rd day back in the gym pushin weight again. And lemme tell you fam...It’s no doubt the greatest feeling one can have...just the obscene amount of clarity just being in that environment gives me. As well as the positivity it can bring to one’s mental health. Yes being able to move weight without pain again is dope.. and on top being sore, which I haven’t been in years after a few days of lifting! But it’s being in the atmosphere around other individuals with the same drive and determination as you...just being able to see and interact with those other humans on your level. It’s the family aspect of the gym that I really missed and absolutely took for granted. After leaving the gym I just remember kinda smirking and little telling myself how lucky I truly am to be back doing what I absolutely have a blazing passion for. I guess what you guys can take outta my little rant of mine is don’t ever participate in something so much that it completely drains you of any happiness or fun while doing so...take a break focus on something else and kinda take your time diving head first back into whatever that may be. Now lesssss get it. 💪🏽🔥
Honestly this caption has absolutely nothing to do with this picture. Just figured why not post it? I look good, ya know? 😉 for real though what I’m really going to say is it’s been my 3rd day back in the gym pushin weight again. And lemme tell you fam...It’s no doubt the greatest feeling one can have...just the obscene amount of clarity just being in that environment gives me. As well as the positivity it can bring to one’s mental health. Yes being able to move weight without pain again is dope.. and on top being sore, which I haven’t been in years after a few days of lifting! But it’s being in the atmosphere around other individuals with the same drive and determination as you...just being able to see and interact with those other humans on your level. It’s the family aspect of the gym that I really missed and absolutely took for granted. After leaving the gym I just remember kinda smirking and little telling myself how lucky I truly am to be back doing what I absolutely have a blazing passion for. I guess what you guys can take outta my little rant of mine is don’t ever participate in something so much that it completely drains you of any happiness or fun while doing so...take a break focus on something else and kinda take your time diving head first back into whatever that may be. Now lesssss get it. 💪🏽🔥
Spaghetti tofu dumplings.
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Tonight was spaghetti dinner night. I opted for this however. Experimenting with the Ayurvedic eating, and I can say pittas are supposed to avoid tomato’s. I did read that moderation is ok and they might be bad for some pitta digestively, but good for cooling the blood. .
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#ayurveda #ayurvedicfood #eatwellbewell #healthiswealth #yogafood #yogaforlife #yogaforhealth #healthylifestyle #tofu #eatyourveggies #nutrition #wellness #wellnessjourney #healthyfood #pitta #yogilife #livewell #healthyfoodshare #healthybodyhealthymind #healthylife #fitfood #fitmom #goodvibesonly #foodie #foodismedicine #balanceddiet #yogini #heresmyfood #mushrooms #spaghetti
Spaghetti tofu dumplings. . . Tonight was spaghetti dinner night. I opted for this however. Experimenting with the Ayurvedic eating, and I can say pittas are supposed to avoid tomato’s. I did read that moderation is ok and they might be bad for some pitta digestively, but good for cooling the blood. . . . #ayurveda  #ayurvedicfood  #eatwellbewell  #healthiswealth  #yogafood  #yogaforlife  #yogaforhealth  #healthylifestyle  #tofu  #eatyourveggies  #nutrition  #wellness  #wellnessjourney  #healthyfood  #pitta  #yogilife  #livewell  #healthyfoodshare  #healthybodyhealthymind  #healthylife  #fitfood  #fitmom  #goodvibesonly  #foodie  #foodismedicine  #balanceddiet  #yogini  #heresmyfood  #mushrooms  #spaghetti 
Una de las primeras cosas que aprendí durante mis estudios sobre el entrenamiento deportivo, fue que mejorar las capacidades de una persona NO entrenada es muy fácil, si someto a nuevos estímulos a lo cuerpo humano, se adaptará y logrará un cambio de manera muy sencilla... Lo que es MUY difícil es mejorar de la misma manera las capacidades de un ATLETA entrenado! Se requiere ser mucho más específico y mucho más conocimiento, pero fue una oportunidad que se me dio cuando llego @cami_cantergiani a mis manos! Ella confió en mí y en nuestro Box, La hormiga atómica, atleta de alto nivel nacional que quería ir por más! Su objetivo, lograr un podio en el Nacional de Crossfit Wodstock, después de casi un año logramos un peleado 2do Lugar Categoría RX 🥈. Se logró mejorar sus detalles técnicos y también algunas debilidades y convertirla en una atleta más completa!!! Es un orgullo como entrenador este gran logro!! Y esto se logró gracias a @il.core y el siempre gran apoyo del Staff de @vulcano_box que apoya siempre a todos sus atletas de una manera increíble!!! Una de las cosas que siempre digo es que también hay que agradecer en un atleta, el trabajo de los entrenadores anteriores. No hay que olvidar de donde uno viene!!! 👌🏻
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2019 vamos por más!!! 👏🏻👏🏻👏🏻
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#crossfit #crossfiter #crossfitgirl #crossfitwoman #crossfitman #strongman #strongissexy #womanpower #crossfitcommunity #crossfitfamily #lifestyle #healthylifestyle #bestrong #nevergiveup #fittest #fitness #fitnessmotivation #crossfitchile #chile #concepcion #strongman #strongmind #viverx #bemorehuman #nutrition
Una de las primeras cosas que aprendí durante mis estudios sobre el entrenamiento deportivo, fue que mejorar las capacidades de una persona NO entrenada es muy fácil, si someto a nuevos estímulos a lo cuerpo humano, se adaptará y logrará un cambio de manera muy sencilla... Lo que es MUY difícil es mejorar de la misma manera las capacidades de un ATLETA entrenado! Se requiere ser mucho más específico y mucho más conocimiento, pero fue una oportunidad que se me dio cuando llego @cami_cantergiani a mis manos! Ella confió en mí y en nuestro Box, La hormiga atómica, atleta de alto nivel nacional que quería ir por más! Su objetivo, lograr un podio en el Nacional de Crossfit Wodstock, después de casi un año logramos un peleado 2do Lugar Categoría RX 🥈. Se logró mejorar sus detalles técnicos y también algunas debilidades y convertirla en una atleta más completa!!! Es un orgullo como entrenador este gran logro!! Y esto se logró gracias a @il.core y el siempre gran apoyo del Staff de @vulcano_box que apoya siempre a todos sus atletas de una manera increíble!!! Una de las cosas que siempre digo es que también hay que agradecer en un atleta, el trabajo de los entrenadores anteriores. No hay que olvidar de donde uno viene!!! 👌🏻 . . . 2019 vamos por más!!! 👏🏻👏🏻👏🏻 . . . . #crossfit  #crossfiter  #crossfitgirl  #crossfitwoman  #crossfitman  #strongman  #strongissexy  #womanpower  #crossfitcommunity  #crossfitfamily  #lifestyle  #healthylifestyle  #bestrong  #nevergiveup  #fittest  #fitness  #fitnessmotivation  #crossfitchile  #chile  #concepcion  #strongman  #strongmind  #viverx  #bemorehuman  #nutrition 
"Carbon dioxide, produced by oxidative cell metabolism, is associated with the high energy state of the cell. When something interferes with oxidative metabolism, lactic acid is produced instead of carbon dioxide. If the cell stays very long in this low oxygen state, it swells, taking up water. (The fatigued muscle, for example, can take up so much water in a short time that it weighs 20% more than before it began working so intensely that its energy needs far exceeded the availability of oxygen. This swelling is what causes the soreness and tightness of intense exercise. The swelling persists long after the liver has cleared the lactic acid from the blood.)" Raymond Peat, PhD

#spongebobsquarepants #spongebob #sandycheeks #raypeat #carbondioxide #lacticacid #oxygen #muscleswelling #thepump #liver #fatigue #muscle #musclepump #nutrition #health #awakeningtheclassicman #pittsburgh #personaltraining
"Carbon dioxide, produced by oxidative cell metabolism, is associated with the high energy state of the cell. When something interferes with oxidative metabolism, lactic acid is produced instead of carbon dioxide. If the cell stays very long in this low oxygen state, it swells, taking up water. (The fatigued muscle, for example, can take up so much water in a short time that it weighs 20% more than before it began working so intensely that its energy needs far exceeded the availability of oxygen. This swelling is what causes the soreness and tightness of intense exercise. The swelling persists long after the liver has cleared the lactic acid from the blood.)" Raymond Peat, PhD #spongebobsquarepants  #spongebob  #sandycheeks  #raypeat  #carbondioxide  #lacticacid  #oxygen  #muscleswelling  #thepump  #liver  #fatigue  #muscle  #musclepump  #nutrition  #health  #awakeningtheclassicman  #pittsburgh  #personaltraining 
Exfoliate once a week to help maintain baby soft skin!
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#lifeclinic #health #vitality #skincare #naturalhealth #antiaging #youth #happiness #nutrition #wellness #healthyliving #food #healthyeats #instahealth #beauty
A woman in #Benin proudly holds the plentiful harvest from her solar drip irrigated garden. With the help of aid organization @solarfund (Solar Electric Light Fund), the hardworking women in this community have grown their communal garden from dusty sand to lush green produce in just one short year. The women are meticulous and nary a weed dares to show its leaves. 
With the help of the innovative #solar irrigation program, the #nutrition of this community has exponentially grown. Mothers proudly hold their fat and healthy babies who will grow to become strong adults. 
Since 1990, SELF has completed projects in more than 25 countries and pioneered unique applications of #solarpower that are changing the world. This includes drip irrigation in Benin, healthcare in #Haiti, #telemedicine in the Amazon rainforest, online learning in South Africa and microenterprise development in #Nigeria.

#PhotographyForGood by @ljohnphoto | @rippleeffectimages 
#agriculture #community #communitygarden #nutrition #everydayafrica #solarirrigation #healthyfood #africanagriculture #womenagriculture #healthyharvest #harvest #rippleeffectimages
A woman in #Benin  proudly holds the plentiful harvest from her solar drip irrigated garden. With the help of aid organization @solarfund (Solar Electric Light Fund), the hardworking women in this community have grown their communal garden from dusty sand to lush green produce in just one short year. The women are meticulous and nary a weed dares to show its leaves. With the help of the innovative #solar  irrigation program, the #nutrition  of this community has exponentially grown. Mothers proudly hold their fat and healthy babies who will grow to become strong adults. Since 1990, SELF has completed projects in more than 25 countries and pioneered unique applications of #solarpower  that are changing the world. This includes drip irrigation in Benin, healthcare in #Haiti , #telemedicine  in the Amazon rainforest, online learning in South Africa and microenterprise development in #Nigeria . #PhotographyForGood  by @ljohnphoto | @rippleeffectimages #agriculture  #community  #communitygarden  #nutrition  #everydayafrica  #solarirrigation  #healthyfood  #africanagriculture  #womenagriculture  #healthyharvest  #harvest  #rippleeffectimages 
Single arm rows: 130 lbs x AMREPS! Doing some back work to build up this bench press!
Single arm rows: 130 lbs x AMREPS! Doing some back work to build up this bench press!
Where does someone start with their Body Transformation with years of exercise + nutrition habits up their sleeve? •A few PT sessions a week? •Group cardio?
•Reducing carbs? •A meal plan to get them started?
•Cold turkey with junk food? •Boxing for slimmer arms? •Taking milk out of coffees?
•Protein bars for snacks?

I always suggest doing 1 or 2 things to start off with. With Wendy, I suggested weight training and eventually, really cracking down on her nutrition. 
The hardest clients I find to train and get to their goals are the ones with a lot of experience with training and have tried various types of diets before. 
So basically, any client that has had a background like ME! I say the hardest, but I like these types of people because when they commit to the process - the end result is so worth it. 
When you have someone with a high volume of training per week and limited caloric intake, it’s tough. This self-made formula they follow each week is what keeps their weight the same. Their body gets used to a lot of training and doesn’t need a lot of calories to survive because that’s what you’ve taught it to adapt to. 
But what happens is, when you get older, muscle mass decreases and so does your ability to utilise fuel. 
You find in a lot of women, fat around the mid-section becomes more prominent, bloating is an issue and the more they exercise, the worse their bodies look. 
So, it takes time to reverse it. 
I’m not going to go on about the things she’s achieved and the benefits but steering her away from diets, detoxes, over-training and falling back into old habits of the diet mentality has been my main focus (like I do with a lot of my clients). The faster someone gets away from this way of thinking/living, the faster they can progress. •Building the body of your dreams takes time. •Building muscle takes time, longer if you keep lowering your intake and doing too much exercise. •Creating new habits takes time. •Letting go of the old ones is a challenge.

But at the end of the day, progress is progress no matter how big or small. *more in comments*
Where does someone start with their Body Transformation with years of exercise + nutrition habits up their sleeve? •A few PT sessions a week? •Group cardio? •Reducing carbs? •A meal plan to get them started? •Cold turkey with junk food? •Boxing for slimmer arms? •Taking milk out of coffees? •Protein bars for snacks? I always suggest doing 1 or 2 things to start off with. With Wendy, I suggested weight training and eventually, really cracking down on her nutrition. The hardest clients I find to train and get to their goals are the ones with a lot of experience with training and have tried various types of diets before. So basically, any client that has had a background like ME! I say the hardest, but I like these types of people because when they commit to the process - the end result is so worth it. When you have someone with a high volume of training per week and limited caloric intake, it’s tough. This self-made formula they follow each week is what keeps their weight the same. Their body gets used to a lot of training and doesn’t need a lot of calories to survive because that’s what you’ve taught it to adapt to. But what happens is, when you get older, muscle mass decreases and so does your ability to utilise fuel. You find in a lot of women, fat around the mid-section becomes more prominent, bloating is an issue and the more they exercise, the worse their bodies look. So, it takes time to reverse it. I’m not going to go on about the things she’s achieved and the benefits but steering her away from diets, detoxes, over-training and falling back into old habits of the diet mentality has been my main focus (like I do with a lot of my clients). The faster someone gets away from this way of thinking/living, the faster they can progress. •Building the body of your dreams takes time. •Building muscle takes time, longer if you keep lowering your intake and doing too much exercise. •Creating new habits takes time. •Letting go of the old ones is a challenge. But at the end of the day, progress is progress no matter how big or small. *more in comments*
I swear, I have no idea how the days are flying by so fast....or why my cravings for pasta pretty much every day are so real 🍝⠀
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#WhatsOnMyPlate: arugula + chickpea pasta tossed with @coreandrind cheesy cashew sauce + steam @sizzlefishfit shrimp seasoned with @caribeque⠀
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This weekend my sister is holding our annual Christmas cookie decorating extravaganza 😂 Pretty much it's an ALL DAY affair with baking and decorating. Like flour, sugar and frosting in your hair, under your nails and on your face. 🙆🏻‍♀️Does anyone else have any holiday cookie baking traditions? 🍪⠀
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#foodfreedom #intuitiveeating #jerf #realfood #whole30 #paleo #cravings #nutrition #homemadefood #foodprep #myfitnesspal #eatrealfood  #iifym #cooking #eatclean #huffposttaste #pescatarian #healthyrecipes #fitfood #foodbloggereats #spoonfeed #goodeats #eatinggoodeats #wholefoods #feedfeed #cleaneats #cleaneating #macros #eatingwelleats
I swear, I have no idea how the days are flying by so fast....or why my cravings for pasta pretty much every day are so real 🍝⠀ _⠀ #WhatsOnMyPlate : arugula + chickpea pasta tossed with @coreandrind cheesy cashew sauce + steam @sizzlefishfit shrimp seasoned with @caribeque⠀ _⠀ This weekend my sister is holding our annual Christmas cookie decorating extravaganza 😂 Pretty much it's an ALL DAY affair with baking and decorating. Like flour, sugar and frosting in your hair, under your nails and on your face. 🙆🏻‍♀️Does anyone else have any holiday cookie baking traditions? 🍪⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #foodfreedom  #intuitiveeating  #jerf  #realfood  #whole30  #paleo  #cravings  #nutrition  #homemadefood  #foodprep  #myfitnesspal  #eatrealfood  #iifym  #cooking  #eatclean  #huffposttaste  #pescatarian  #healthyrecipes  #fitfood  #foodbloggereats  #spoonfeed  #goodeats  #eatinggoodeats  #wholefoods  #feedfeed  #cleaneats  #cleaneating  #macros  #eatingwelleats 
Pare de perder Saúde, Tempo e Dinheiro tentando encontrar em meio a centenas de Dietas as que realmente são Eficazes.O E-BOOK As 10 Melhores Dietas para Emagrecer com Saúde foi criado pelo Fitness Almir Lima, afim de direcionar as pessoas para as dietas que realmente FUNCIONAM! Quer saber mais detalhes? Clique no link disponível em nosso perfil @olharfitnes
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@sr.granalimpa #olharfitnes @olharfitnes #Dieta10 #body #bodybuilder #bodybuilding #bodyfitness #bodyfit #bodyshape #muscles #crossfit #biceps #triceps #emagrecimento #nutrition #bodyweight #bodytransformation #legday #disciplina #dieta #bodybuildingmotivation #arms #chest #abdominal #instagood #love #receitasfit
Pare de perder Saúde, Tempo e Dinheiro tentando encontrar em meio a centenas de Dietas as que realmente são Eficazes.O E-BOOK As 10 Melhores Dietas para Emagrecer com Saúde foi criado pelo Fitness Almir Lima, afim de direcionar as pessoas para as dietas que realmente FUNCIONAM! Quer saber mais detalhes? Clique no link disponível em nosso perfil @olharfitnes . . . @sr.granalimpa #olharfitnes  @olharfitnes #Dieta10  #body  #bodybuilder  #bodybuilding  #bodyfitness  #bodyfit  #bodyshape  #muscles  #crossfit  #biceps  #triceps  #emagrecimento  #nutrition  #bodyweight  #bodytransformation  #legday  #disciplina  #dieta  #bodybuildingmotivation  #arms  #chest  #abdominal  #instagood  #love  #receitasfit 
EXCITING NEWS!!! I’m open and booking for January!! It’s the perfect time of year to reboot after the holidays & spend some time taking care of YOU! It could also be a perfect gift for a loved one who has been wanting to get their health under control! 
Check out my site for more details and if you have any questions, don’t hesitate to ask! 
#heartybynature #makenutritionanadventure #openforbusiness #isthisreallife #nutrition
EXCITING NEWS!!! I’m open and booking for January!! It’s the perfect time of year to reboot after the holidays & spend some time taking care of YOU! It could also be a perfect gift for a loved one who has been wanting to get their health under control! Check out my site for more details and if you have any questions, don’t hesitate to ask! #heartybynature  #makenutritionanadventure  #openforbusiness  #isthisreallife  #nutrition 
What would be your Christmas 🎄 treat choice to share with friends and family?
1: Cranberry fool - Delicious cream/yogurt mix , shortbread and cranberry jars
2: Fig & Cardomom pavlova with a citrus cream and cardamom syrup
I love sharing good food with my friends and family at Christmas time and indulging a little in festive treats- and these are just a couple of a LOT of recipe's available on the on the @tescofood Real Food website.

#foodie #foodart #nutrition #healthyeating #healthyfood #healthfood #christmas #christmasdessert
What would be your Christmas 🎄 treat choice to share with friends and family? 1: Cranberry fool - Delicious cream/yogurt mix , shortbread and cranberry jars 2: Fig & Cardomom pavlova with a citrus cream and cardamom syrup I love sharing good food with my friends and family at Christmas time and indulging a little in festive treats- and these are just a couple of a LOT of recipe's available on the on the @tescofood Real Food website. #foodie  #foodart  #nutrition  #healthyeating  #healthyfood  #healthfood  #christmas  #christmasdessert 
Love using leftover veggies for sandwiches 🥰 so good 😊
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#avocadolove #veggiesandwich #leftoversreinvented #nutrition #plantbased #dietitian #lunchordinnerwhoknows #homemadebread
I hired a coach. 👩🏼‍💻⁣
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I was scared. ⁣
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I felt lost. ⁣
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I didn't know if I could spend the money. ⁣
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I thought I could do everything on my own.⁣
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I felt like I was continuously running in a circle. ⁣
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I knew what I wanted but was unsure of how to get there. ⁣
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Hiring a business coach has been the best decision for my business and has helped me develop as a person. I’ve had someone to hold me accountable and teach me things I’ve never learned before! 💃🏼⁣
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I care about my clients so much! I want to continue to help women all over the world. I hired a coach to help make me a better trainer, so I can best serve my amazing clients! 💕⁣
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Was it an investment? Absolutely. ⁣
Do I regret it? NOT AT ALL. ⁣
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When we become comfortable in our lives,  we hit a plateau and don't succeed as much as we deserve. We limit ourselves and don’t exceed our comfort zone. ⁣
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Why do we do this? Because we are scared to be UNCOMFORTABLE. Trust me, I know, but I am now confident in myself and my business. I know what I have to offer women is extremely POWERFUL. 💥⁣
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What is stopping you? Why are you not hiring a coach to help you succeed and reach your biggest dreams?⁣
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Stop wishing and start doing. Take the leap of faith and give yourself what you truly deserve. 🙌🏻⁣
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Click the link in my bio to fill out my application. 💕⁣
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Thank you for @reuben.driedger everything!
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#healthylifestyle #health #guthealth #movementismedicine #wellness #healthcoach #healthtips #nutrition #girlswholift #fitgoals #fit-gram #instafitnessgirl #fitgirls #powerfulwomen #strength #womenstrength #strengthtraining #positivevibes #positivity #mealprep #healthieru #toughlove #gratitude #liftheavy #homeworkouts #dreambig #chaseyourdream
I hired a coach. 👩🏼‍💻⁣ ⁣ I was scared. ⁣ ⁣ I felt lost. ⁣ ⁣ I didn't know if I could spend the money. ⁣ ⁣ I thought I could do everything on my own.⁣ ⁣ I felt like I was continuously running in a circle. ⁣ ⁣ I knew what I wanted but was unsure of how to get there. ⁣ ⁣ Hiring a business coach has been the best decision for my business and has helped me develop as a person. I’ve had someone to hold me accountable and teach me things I’ve never learned before! 💃🏼⁣ ⁣ I care about my clients so much! I want to continue to help women all over the world. I hired a coach to help make me a better trainer, so I can best serve my amazing clients! 💕⁣ ⁣ Was it an investment? Absolutely. ⁣ Do I regret it? NOT AT ALL. ⁣ ⁣ When we become comfortable in our lives, we hit a plateau and don't succeed as much as we deserve. We limit ourselves and don’t exceed our comfort zone. ⁣ ⁣ Why do we do this? Because we are scared to be UNCOMFORTABLE. Trust me, I know, but I am now confident in myself and my business. I know what I have to offer women is extremely POWERFUL. 💥⁣ ⁣ What is stopping you? Why are you not hiring a coach to help you succeed and reach your biggest dreams?⁣ ⁣ Stop wishing and start doing. Take the leap of faith and give yourself what you truly deserve. 🙌🏻⁣ ⁣ Click the link in my bio to fill out my application. 💕⁣ ⁣ Thank you for @reuben.driedger everything! • • • #healthylifestyle  #health  #guthealth  #movementismedicine  #wellness  #healthcoach  #healthtips  #nutrition  #girlswholift  #fitgoals  #fit -gram #instafitnessgirl  #fitgirls  #powerfulwomen  #strength  #womenstrength  #strengthtraining  #positivevibes  #positivity  #mealprep  #healthieru  #toughlove  #gratitude  #liftheavy  #homeworkouts  #dreambig  #chaseyourdream 
Another day, another salad! These are the meals that are less exciting but so incredibly healthy and good for your system🤗

I have way more fun cooking up a storm but realistically I don't have time everyday to make huge complicated meals. So my easy go to meal I've been putting together for years has been salad with whatever veggies I have in my house, a healthy sustainable organic protein and some healthy fats🥕

Salads are super easy ESPECIALLY if you prep certain parts before. For example, if you cook your chicken or your tofu ahead of time, you can easily pull it out of the fridge and top it to the veggie mix you created. You can also pre-make your dressing for the week which saves a ton of time. And if you really want to take it one step further, you can even pre chop most of your vegetables that don't go mushy, and put them in a container so you can easily add them to whatever bed of greens you choose when you make your salad🥦

That's it. Simple, fresh, affordable, healthy and easy!
Another day, another salad! These are the meals that are less exciting but so incredibly healthy and good for your system🤗 I have way more fun cooking up a storm but realistically I don't have time everyday to make huge complicated meals. So my easy go to meal I've been putting together for years has been salad with whatever veggies I have in my house, a healthy sustainable organic protein and some healthy fats🥕 Salads are super easy ESPECIALLY if you prep certain parts before. For example, if you cook your chicken or your tofu ahead of time, you can easily pull it out of the fridge and top it to the veggie mix you created. You can also pre-make your dressing for the week which saves a ton of time. And if you really want to take it one step further, you can even pre chop most of your vegetables that don't go mushy, and put them in a container so you can easily add them to whatever bed of greens you choose when you make your salad🥦 That's it. Simple, fresh, affordable, healthy and easy!
#tbt to when the Hometown fellas took over the @anbfnatural South Jersey Natural Championships! 🏆 Novice Men’s Physique Champ: @rayrod97 🏆 Open Men’s Physique and Open Classic Physique Champ: @joe_lacerra 
We practice what we preach, and we walk the walk here at Hometown Health and Fitness!
#tbt  to when the Hometown fellas took over the @anbfnatural South Jersey Natural Championships! 🏆 Novice Men’s Physique Champ: @rayrod97 🏆 Open Men’s Physique and Open Classic Physique Champ: @joe_lacerra We practice what we preach, and we walk the walk here at Hometown Health and Fitness!
I’ve known her since she was Jodi Braun @jodiworld ☺️ Thanks for coming out and showing me your support you were stunning NPC RI MUSCLE 2018 #transformation #beastmode #eatcleantraindirty #nickynavas #rockstargym #crossfit #inkedupgirls #gymmotivation #fitness #muscles #diet #nutrition #fitnessaddict #symetery #aesthetic #instafit #goals  #physique #femalemodel #inkedgirls #picoftheday #gym #femalemodel #fitnessmodel #weightloss #beforeandafter #steadfastnrand #bodybuilding #npc #ifbb
I’ve known her since she was Jodi Braun @jodiworld ☺️ Thanks for coming out and showing me your support you were stunning NPC RI MUSCLE 2018 #transformation  #beastmode  #eatcleantraindirty  #nickynavas  #rockstargym  #crossfit  #inkedupgirls  #gymmotivation  #fitness  #muscles  #diet  #nutrition  #fitnessaddict  #symetery  #aesthetic  #instafit  #goals  #physique  #femalemodel  #inkedgirls  #picoftheday  #gym  #femalemodel  #fitnessmodel  #weightloss  #beforeandafter  #steadfastnrand  #bodybuilding  #npc  #ifbb 
So hi! My life is relaxing and boring right now but I had a fab day! I slept in, had a nice workout, had some dank food and read a whole bunch! 💫
Tonight we are also getting our Christmas tree so that’s exciting! It doesn’t really feel like Christmas but in like a week I’m gonna go to Boston to see some fam so that should be a blast
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Not much to update y’all on but I hope you all have a splendid day 💕
So hi! My life is relaxing and boring right now but I had a fab day! I slept in, had a nice workout, had some dank food and read a whole bunch! 💫 Tonight we are also getting our Christmas tree so that’s exciting! It doesn’t really feel like Christmas but in like a week I’m gonna go to Boston to see some fam so that should be a blast 💫 Not much to update y’all on but I hope you all have a splendid day 💕
SAVE THIS RECIPE / POST FOR CHRISTMAS!! 🎄
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Salad dressing will pretty much make or break a salad right?! Well here is one of my go-to dressings from our JBT program!
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This epic basil dressing is delicious on everything! Salads, eggs, frittata, zucchini pasta, grilled meats, and even to liven up soups!
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Method: Throw everything into a high power blender and blend until smooth. Make sure the sweet, salty and tart flavours are balanced to your liking. Tips: Make it thicker like a pesto by reducing the oil or adding extra nuts, or add more oil or a dash of water for a runnier dressing.
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GO PRO- to make the greenest, prettiest dressing around, blanch your basil in boiling water, then immediately remove and transfer to an ice bath to stop the cooking process. This will lock in the vibrant green colour and improve your presentation 🍃
SAVE THIS RECIPE / POST FOR CHRISTMAS!! 🎄 . Salad dressing will pretty much make or break a salad right?! Well here is one of my go-to dressings from our JBT program! . This epic basil dressing is delicious on everything! Salads, eggs, frittata, zucchini pasta, grilled meats, and even to liven up soups! . Method: Throw everything into a high power blender and blend until smooth. Make sure the sweet, salty and tart flavours are balanced to your liking. Tips: Make it thicker like a pesto by reducing the oil or adding extra nuts, or add more oil or a dash of water for a runnier dressing. . GO PRO- to make the greenest, prettiest dressing around, blanch your basil in boiling water, then immediately remove and transfer to an ice bath to stop the cooking process. This will lock in the vibrant green colour and improve your presentation 🍃
What makes you come alive? 🤔 Are you doing it? If not, what’s holding you back❓
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#leadership #passion #helpingothers #servantleadership #talent #growth #personaldevelopment #lovewhatyoudo #nutrition #wellness #mindfulness #eatclean #fitness #exercise #positivevibes
Building muscle is complicated and isn’t the same for everyone! Following the same 3x10 programming forever simply wont yield the results you deserve. ⁣
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Factors that effect muscle hypertrophy include genetics, age, sex, current physical condition, training variables, hormones, nutrition, nutrition timing, the list goes on...⁣
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Need help maximizing results?⁣
I am taking on online clients! Get unique programming and nutrition guidance specific to your goals and needs. DM or check my website for details! ⁣
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I’m officially full for 1 on 1 personal training but I’m accepting people onto a wait list for the New Year 💪🏻⁣
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#bodiesbybarber #sambarbertraining⁣
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📸 @hannahcoveyphoto
Building muscle is complicated and isn’t the same for everyone! Following the same 3x10 programming forever simply wont yield the results you deserve. ⁣ ⁣ Factors that effect muscle hypertrophy include genetics, age, sex, current physical condition, training variables, hormones, nutrition, nutrition timing, the list goes on...⁣ ⁣ Need help maximizing results?⁣ I am taking on online clients! Get unique programming and nutrition guidance specific to your goals and needs. DM or check my website for details! ⁣ ⁣ I’m officially full for 1 on 1 personal training but I’m accepting people onto a wait list for the New Year 💪🏻⁣ ⁣ #bodiesbybarber  #sambarbertraining ⁣ ⁣ 📸 @hannahcoveyphoto
#Repost revolutionizeusa
・・・
And so it begins!!!! Entries are coming in since we sent out the email yesterday! Our REVOLUTIONIZE TRANSFORMATION CONTEST is upon us!!!! 🤩💪🙌 share your testimonial and before/after photos with us, for a chance to be featured and win a prize of $50 off you next months membership with RevolutioniZe Nutrition!

If you would like your testimonial to be anonymous, that is OK TOO! :)
Either post on social media and tag us revolutionizeusa  Or 
Email us at revolutionizenjgmail.com with your testimonial and photos to be entered in to our contest!
GOOD LUCK!👍 👏🏽👏🏽👏🏽
#transformationtuesday #transformation #comtest
#revolutionizeusa #nutrition #teamrev  #gym #bodybuilding #iifym #macros #food #motivation #inspire #fitfam #instafit #lifestyle #success #goals #fitness #muscle #contestprep #npc #ifbb #healthy #nutritionist #instagood
#Repost  revolutionizeusa ・・・ And so it begins!!!! Entries are coming in since we sent out the email yesterday! Our REVOLUTIONIZE TRANSFORMATION CONTEST is upon us!!!! 🤩💪🙌 share your testimonial and before/after photos with us, for a chance to be featured and win a prize of $50 off you next months membership with RevolutioniZe Nutrition! If you would like your testimonial to be anonymous, that is OK TOO! :) Either post on social media and tag us revolutionizeusa Or Email us at revolutionizenjgmail.com with your testimonial and photos to be entered in to our contest! GOOD LUCK!👍 👏🏽👏🏽👏🏽 #transformationtuesday  #transformation  #comtest  #revolutionizeusa  #nutrition  #teamrev  #gym  #bodybuilding  #iifym  #macros  #food  #motivation  #inspire  #fitfam  #instafit  #lifestyle  #success  #goals  #fitness  #muscle  #contestprep  #npc  #ifbb  #healthy  #nutritionist  #instagood 
The look I give when someone asks me how many sets I have left when there’s 3 other benches open! 😂 On a side not, I think I found a new hobby... Started to play around and editing pics in Lightroom and I think I fell in love with it. I would take pics with my DSLR but would edit them on Instagram. But now that I’ve tinkered with Lightroom, there’s no going back! Let’s see what else I can do. #newventure
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@activebodyburquitlam #imactive #activebodynutrition #nutrition #supplements #diet #vitamins #active #lifestyle #health #healthy #fit #fitfam #fitness #workout #muscle #bodybuilding #cardio #gym #train #training #strong #weightloss #healthychoices #eatclean #exercise #hardwork #workhard #motivation #betteryourself
The look I give when someone asks me how many sets I have left when there’s 3 other benches open! 😂 On a side not, I think I found a new hobby... Started to play around and editing pics in Lightroom and I think I fell in love with it. I would take pics with my DSLR but would edit them on Instagram. But now that I’ve tinkered with Lightroom, there’s no going back! Let’s see what else I can do. #newventure  - @activebodyburquitlam #imactive  #activebodynutrition  #nutrition  #supplements  #diet  #vitamins  #active  #lifestyle  #health  #healthy  #fit  #fitfam  #fitness  #workout  #muscle  #bodybuilding  #cardio  #gym  #train  #training  #strong  #weightloss  #healthychoices  #eatclean  #exercise  #hardwork  #workhard  #motivation  #betteryourself 
Anyone else feel like the pace of the holidays just picked up? 🙋🏻‍♀️ So thankful for these!! 🙏🏻 Overflowing with super nutrition, these gems are liquid gold for your body (and heart and mind 😊)!🍓💛🍓 Oh, and did I mention that they are DELICIOUS?! 😋🤗 #fuelyourbody #startyourdayright #holidayseason #stayhealthy #startyourlife #nutrition
Gladiators are you ready!!!🙅🏽‍♂️👊🏽💪🏽🥋💯
Gladiators are you ready!!!🙅🏽‍♂️👊🏽💪🏽🥋💯
The time to start spring cleaning is now! Before 2019 comes around, it's important for practitioners to start clearing out old stocks of herbs, to ensure you only prescribe fresh and effective products. Call us today to learn more about our suggestions for best practices, and how we can help you with this process.
The time to start spring cleaning is now! Before 2019 comes around, it's important for practitioners to start clearing out old stocks of herbs, to ensure you only prescribe fresh and effective products. Call us today to learn more about our suggestions for best practices, and how we can help you with this process.
This fruit salad by @the_well_being__  nearly looks to good to eat 😍

#fruitsalad #jomiepure #ecofriendly #biodegradable #natural #coconut #healthy #healthyliving #summer #sunshinecoast #nutrition #kidsfoodideas #fruit #food
💥No creas en el mito que dice que las pastas engordan!!!!! .
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✅Un alimento no engorda por sí solo. Lo que hace aumentar de peso es la cantidad y la frecuencia con que lo comas, sumado a otros factores (ej sedentarismo)
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✅Una buena opción para aumentar el volumen del plato y dar mayor saciedad, es agregar vegetales. Yo opté por una salsa casera con espinaca y zanahoria.
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➡Y un pequeño cambio, que hace la diferencia, es moderar el agregado de queso rallado. No es queso con pastas 😂😂
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💥Tampoco creas que las pastas de noche engordan!!!!
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✅Sea la hora que sea, un alimento aporta siempre lo mismo! .
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⚠COPIA IDEAS Y NO CANTIDADES. Las cantidades deben adecuarse a cada persona!!!!!
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#eatcleanreal #eatclean #healthy #health #healthyfood  #salud #saludable #nutrition #nutri #nutrición  #food #foodie #followforfollow #f4f #likeforlike #photooftheday #pasta #fideos #veggie #vegetarian #eat #cook #eating #cooking
💥No creas en el mito que dice que las pastas engordan!!!!! . . . ✅Un alimento no engorda por sí solo. Lo que hace aumentar de peso es la cantidad y la frecuencia con que lo comas, sumado a otros factores (ej sedentarismo) . . . ✅Una buena opción para aumentar el volumen del plato y dar mayor saciedad, es agregar vegetales. Yo opté por una salsa casera con espinaca y zanahoria. . . ➡Y un pequeño cambio, que hace la diferencia, es moderar el agregado de queso rallado. No es queso con pastas 😂😂 . . . 💥Tampoco creas que las pastas de noche engordan!!!! . . . ✅Sea la hora que sea, un alimento aporta siempre lo mismo! . . . ⚠COPIA IDEAS Y NO CANTIDADES. Las cantidades deben adecuarse a cada persona!!!!! . . . #eatcleanreal  #eatclean  #healthy  #health  #healthyfood  #salud  #saludable  #nutrition  #nutri  #nutrición  #food  #foodie  #followforfollow  #f4f  #likeforlike  #photooftheday  #pasta  #fideos  #veggie  #vegetarian  #eat  #cook  #eating  #cooking 
• • Whatever you decide to do in your life, make sure it makes you happy • •

My dad has always preached this to my sisters and I. Not only with our career choices, but with our daily life, he is constantly encouraging us to make sure we’re doing what we love. Anything I’ve ever picked up—dance, cheerleading, teaching, coaching—he’s always been a massive support to me.

It makes a difference knowing you always have someone in your corner through the highs and the lows. When I started coaching, I was terrified to share it with the people I know. Ya know, kinda like when I changed my major in college and didn’t tell anybody 😳 The day I told my dad, he was ecstatic—just so proud that I’d fallen in love with something that he saw was bringing me joy.

It’s hard doing things that are out of your comfort zone because you never know what people will say. But the thing is, if I spent my whole life worrying about that, I honestly wouldn’t have become a teacher. I wouldn’t have lost 30 pounds with virtual workouts. I wouldn’t be making a side income so I’m not struggling between paychecks.

So many pieces of our dream life can be TERRIFYING, but if it’s not scary, is it even worth it? 🤷🏽‍♀️ Just so ya know, I’m hosting a free sneak peek into what I do as a coach & how it’s changed my life next week. The link’s in my bio, just click DARE TO DREAM & be a fly on the wall 💜
• • Whatever you decide to do in your life, make sure it makes you happy • • My dad has always preached this to my sisters and I. Not only with our career choices, but with our daily life, he is constantly encouraging us to make sure we’re doing what we love. Anything I’ve ever picked up—dance, cheerleading, teaching, coaching—he’s always been a massive support to me. It makes a difference knowing you always have someone in your corner through the highs and the lows. When I started coaching, I was terrified to share it with the people I know. Ya know, kinda like when I changed my major in college and didn’t tell anybody 😳 The day I told my dad, he was ecstatic—just so proud that I’d fallen in love with something that he saw was bringing me joy. It’s hard doing things that are out of your comfort zone because you never know what people will say. But the thing is, if I spent my whole life worrying about that, I honestly wouldn’t have become a teacher. I wouldn’t have lost 30 pounds with virtual workouts. I wouldn’t be making a side income so I’m not struggling between paychecks. So many pieces of our dream life can be TERRIFYING, but if it’s not scary, is it even worth it? 🤷🏽‍♀️ Just so ya know, I’m hosting a free sneak peek into what I do as a coach & how it’s changed my life next week. The link’s in my bio, just click DARE TO DREAM & be a fly on the wall 💜
Day 309: the only two things these pictures prove is how often my hair is in my way okay byeeeee
Day 309: the only two things these pictures prove is how often my hair is in my way okay byeeeee
AVO OVER EVERYTHING 💚🥑
AVO OVER EVERYTHING 💚🥑
Muchas veces tenemos malos días y para ello, no hay mejor remedio que un entrenamiento en compañía de algún amigo. Esto nos animará y apoyará en el camino rumbo al objetivo. A veces un comentario alentador nos puede cambiar el ánimo y por ende el día será diferente.

#evolutionrx #nutrition #functionaltraining #fitness #workout  #motivation #training #fit #fitnessmotivation #crossfit
PIERDE PESO con este programa de alimentación + homeopatía!!
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En 3 meses cambia tu cuerpo, eliminas malos hábitos y te desintoxicas sin el famoso "Rebote"
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Pide tu #Skinnybodyprogram por DM .
#Nutrition #Weightloss #Skinny #Body #Program #Healthy #Love #Reset #Detox #Losangeles #Gdl #Homeopathy #Salud #Nutricion #Bienestar
Athlete: @kimberlytabasa
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Join Now & be part of Mikes Team
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⭐️Sponsors⭐️
@nu_neutrally
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💻www.mikesteam.com.au
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Base & Stage Tan by: @theartwork01
Even if you’re not looking to lose weight, Plexus Lean™ delivers protein that supports lean muscle maintenance, vitamins and minerals necessary for a healthy lifestyle, and dietary fiber to support digestive health. Plexus Lean can help you reach your weight loss^ goals and fuel your body with the nutrients it needs to function at its best. And, with the new delectably smooth texture and mouthwatering Milk Chocolate and Creamy Vanilla flavors, Lean can become your new favorite meal, snack, or anytime treat. 
#plexuslean #wheyprotein #plexus14daychallenge #sleightheseason
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Find me on Facebook @ Leanna’s Pink Journey 😃 LINK IN BIO 💗 #happyandhealthy
#60daymoneybackguarantee
#whatifthischangeseverything 
#myhealthisworthit
#GettingHealthyFromTheInsideOut
#GutHealthMatters
#plexus #goals #guthealthchangeseverything
#loveyourguts #bestprobiotic #workinprogress  #plexusambassador 
#naturalfromtheinsideout  #healthyandhappy #hopedealer  #guthealth #plexusworks #notjustweightloss #nutrition #anxiety #probiotics #ww #weightlossjourney #weightwatchers #nutrition #whatifthiscouldchangeeverything #healthyandhappy  #guthealth
Even if you’re not looking to lose weight, Plexus Lean™ delivers protein that supports lean muscle maintenance, vitamins and minerals necessary for a healthy lifestyle, and dietary fiber to support digestive health. Plexus Lean can help you reach your weight loss^ goals and fuel your body with the nutrients it needs to function at its best. And, with the new delectably smooth texture and mouthwatering Milk Chocolate and Creamy Vanilla flavors, Lean can become your new favorite meal, snack, or anytime treat. #plexuslean  #wheyprotein  #plexus14daychallenge  #sleightheseason  . . Find me on Facebook @ Leanna’s Pink Journey 😃 LINK IN BIO 💗 #happyandhealthy  #60daymoneybackguarantee  #whatifthischangeseverything  #myhealthisworthit  #GettingHealthyFromTheInsideOut  #GutHealthMatters  #plexus  #goals  #guthealthchangeseverything  #loveyourguts  #bestprobiotic  #workinprogress  #plexusambassador  #naturalfromtheinsideout  #healthyandhappy  #hopedealer  #guthealth  #plexusworks  #notjustweightloss  #nutrition  #anxiety  #probiotics  #ww  #weightlossjourney  #weightwatchers  #nutrition  #whatifthiscouldchangeeverything  #healthyandhappy  #guthealth 
If I could marry sushi, I would. 🍣❤️ Comment down below your favorite food!! 😉
If I could marry sushi, I would. 🍣❤️ Comment down below your favorite food!! 😉
Ela vai te obrigar a ser forte! -
⬇️⬇️
RECOMENDO:
@motivacao_marombaa
@projetomaromba13
@motivacao_spartan_oficial
@motivabuilder
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#BORA_FIK_GRANDE #mutante #dietasemsofrer #treinoedieta #esmagaquecresce #instafitness #bodybuilding #foconadieta #follow #vemmonstro #nopainnogain #tapago #follow4followback #frases #bolademais #nutrition #nutriçãoesportiva #fella #muscular #hipertrofia #meuovo #segueoplano #arnoldschwarzenegger #arnoldclassic #tovivendo
Ela vai te obrigar a ser forte! - ⬇️⬇️ RECOMENDO: @motivacao_marombaa @projetomaromba13 @motivacao_spartan_oficial @motivabuilder - #BORA_FIK_GRANDE  #mutante  #dietasemsofrer  #treinoedieta  #esmagaquecresce  #instafitness  #bodybuilding  #foconadieta  #follow  #vemmonstro  #nopainnogain  #tapago  #follow4followback  #frases  #bolademais  #nutrition  #nutriçãoesportiva  #fella  #muscular  #hipertrofia  #meuovo  #segueoplano  #arnoldschwarzenegger  #arnoldclassic  #tovivendo 
It's been a bit of a crazy busy time period for me the past few days, coming back from Mexico straight into full time work, along with full time studying for my last final of the term!
In times like these (and yeah, weather like this) it's hard to keep oneself healthy, and progressing in workouts especially on a go, go, go schedule.
But it would certainly be hypocritical to fall off the wagon with my own nutrition while studying for an exam in sports nutrition!
My two go to recovery and all round health supplements I rely on to keep myself able to work hard on a daily basis in stressful times are @legionath whey isolate and @praninorganic A-Z multivitamin to cover my basics. 
How do you keep yourself healthy through stressful times?
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#fitness #health #workout #fitfam #gym #sportsnutrition #nutrition #gymlife #vitamins #minerals #hardwork #stress #diet #optimalhealth #selfcare #supplements #protein #lift #girlswholift #beyourbest #personaltrainer #legionathletics
It's been a bit of a crazy busy time period for me the past few days, coming back from Mexico straight into full time work, along with full time studying for my last final of the term! In times like these (and yeah, weather like this) it's hard to keep oneself healthy, and progressing in workouts especially on a go, go, go schedule. But it would certainly be hypocritical to fall off the wagon with my own nutrition while studying for an exam in sports nutrition! My two go to recovery and all round health supplements I rely on to keep myself able to work hard on a daily basis in stressful times are @legionath whey isolate and @praninorganic A-Z multivitamin to cover my basics. How do you keep yourself healthy through stressful times? . . . #fitness  #health  #workout  #fitfam  #gym  #sportsnutrition  #nutrition  #gymlife  #vitamins  #minerals  #hardwork  #stress  #diet  #optimalhealth  #selfcare  #supplements  #protein  #lift  #girlswholift  #beyourbest  #personaltrainer  #legionathletics 
Ladies, I know you wish your man made you Indian food like this. Too bad, he's not your Naan 💁🏻
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#vegan #indianfood #vegansofig #vegetarianrecipes #vegetarian #veganrecipes #veganfood #nutrition #curry #veganfoodporn #foodporn #dinner #whatveganeat #hedonegood #veganism #plantbased #crueltyfree #meatless #food #hclf #ctfu #carbs #veggie
On the 11 days till Christmas I got a row in a quad, .
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It has been very wet and story here in Canberra over the last few days however Mother Nature was kind by  turning off the sprinklers at the perfect time to get in out 5 x 12 min step rate pieces. .
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Brink of FRIYAY
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#canberralife #canberra #changinghabits #nutrition #health #rowing #loverowing #rowinglife #reebok #wearecbr #australia #nutrition #menshealth #healthandfitness #fitness #instagood #instamood #photooftheday #picoftheday #philipboorman #concept2 #sykedup #cannon #canonaustralia 📷 by @philip.boorman
On the 11 days till Christmas I got a row in a quad, . . . It has been very wet and story here in Canberra over the last few days however Mother Nature was kind by turning off the sprinklers at the perfect time to get in out 5 x 12 min step rate pieces. . . . Brink of FRIYAY . . . . #canberralife  #canberra  #changinghabits  #nutrition  #health  #rowing  #loverowing  #rowinglife  #reebok  #wearecbr  #australia  #nutrition  #menshealth  #healthandfitness  #fitness  #instagood  #instamood  #photooftheday  #picoftheday  #philipboorman  #concept2  #sykedup  #cannon  #canonaustralia  📷 by @philip.boorman
Think back to where you were last December 13. How about the goals you set in January 2018? •

Did you meet those goals? Did you make new ones? •

Are you feeling empowered by the leaps you made or depleted and discouraged? •

The M2M 8 week program WAITING LIST is open!!!! Link in bio @aprilmeracle  I’m here to get you on with your goals and making leaps. •

The waiting list ONLY will have access to the lowest pricing. Get your name in, lock your spot, and let’s crush 2019. I can’t wait to join you on the journey to a new you! LINK IN BIO @aprilmeracle
Think back to where you were last December 13. How about the goals you set in January 2018? • Did you meet those goals? Did you make new ones? • Are you feeling empowered by the leaps you made or depleted and discouraged? • The M2M 8 week program WAITING LIST is open!!!! Link in bio @aprilmeracle I’m here to get you on with your goals and making leaps. • The waiting list ONLY will have access to the lowest pricing. Get your name in, lock your spot, and let’s crush 2019. I can’t wait to join you on the journey to a new you! LINK IN BIO @aprilmeracle
Most times I come home from the gym starving on a Thursday night and @johnmaconline feeds me!  Tonight I’m flying solo.  But I’m loving this little dinner I made myself.  It’s bacon and sweet potatoes with broccoli and spinach.  Thrown together with some scrambled eggs and a little bit of feta!  Wow!  So good!  I may or may not have eaten eggs almost every night this week...🤷🏻‍♀️❤️
Most times I come home from the gym starving on a Thursday night and @johnmaconline feeds me! Tonight I’m flying solo. But I’m loving this little dinner I made myself. It’s bacon and sweet potatoes with broccoli and spinach. Thrown together with some scrambled eggs and a little bit of feta! Wow! So good! I may or may not have eaten eggs almost every night this week...🤷🏻‍♀️❤️
💙We are in network with most major insurance companies :  Blue Cross, Blue Shield, United Healthcare, Healthnet, Aetna, & Cigna.
💙 We also specialize in Personal Injury cases 💙 We accept wellness & maintenance patients
💙We also offer sports training & rehab as well as nutritional consultation
☎️ Call now to set up a consultation
💙We are in network with most major insurance companies : Blue Cross, Blue Shield, United Healthcare, Healthnet, Aetna, & Cigna. 💙 We also specialize in Personal Injury cases 💙 We accept wellness & maintenance patients 💙We also offer sports training & rehab as well as nutritional consultation ☎️ Call now to set up a consultation
💥There is an abundance of studies showing circadian rhythm and misalignment in mice and rats. Apparently, it is easier to receive approval for this kind of research💥
.
▶️I personally think this project would be much easier to finish if scientists just bypassed IRBs and federal law by doing more studies on humans in the old, dirty basement of my parents house
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❇️Do I have any volunteers? At this point I could use investigators and participants since I’m not an appropriate candidate for diabetes or jail
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*️⃣One comment about rodents before we move on: They are nocturnal and polyphasic
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✨This means they are naturally active at night and have more than one period of sleep during the day. While findings from these creatures have provided valuable foundational information on circadian biology, it is imperative to recognize the degree to which they translate to humans may be limited✨
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▶️Thankfully, the number of controlled trials in humans is expanding, and collectively they show that similar circadian rhythms exist in human beings that can be disturbed by manipulating exposure to light, food and activity
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❇️To give you an idea of how researchers are doing this, we can look at the Circadian Alignment/Misalignment (CA/M) Protocol that is often used. Our example is a 2016 publication by Morris et al. in the Journal of Clinical Endocrinology and Metabolism (1️⃣)
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✨This is one of the few studies I’ve seen where the participants were long-term shift workers with at least 5 night shifts per month✨
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▶️The workers underwent two 3 -day study periods in a laboratory. The first simulated a day shift with rest from 11 PM to 7 AM and meals at 8 AM, 12 PM and 8 PM, while the second simulated a night shift with rest from 11 AM to 7 PM and meals at 8 PM, 12 AM and 8 AM
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❇️Simulations were separated by 3 to 8 weeks, each participant completed both phases, and light exposure, dietary intake and physical activity were kept consistent throughout the duration of the experiment. Primary measurements were concentrations of melatonin, cortisol and postprandial glucose and insulin
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CONTINUES IN COMMENTS 👇🏼👇🏼
💥There is an abundance of studies showing circadian rhythm and misalignment in mice and rats. Apparently, it is easier to receive approval for this kind of research💥 . ▶️I personally think this project would be much easier to finish if scientists just bypassed IRBs and federal law by doing more studies on humans in the old, dirty basement of my parents house . ❇️Do I have any volunteers? At this point I could use investigators and participants since I’m not an appropriate candidate for diabetes or jail . *️⃣One comment about rodents before we move on: They are nocturnal and polyphasic . ✨This means they are naturally active at night and have more than one period of sleep during the day. While findings from these creatures have provided valuable foundational information on circadian biology, it is imperative to recognize the degree to which they translate to humans may be limited✨ . ▶️Thankfully, the number of controlled trials in humans is expanding, and collectively they show that similar circadian rhythms exist in human beings that can be disturbed by manipulating exposure to light, food and activity . ❇️To give you an idea of how researchers are doing this, we can look at the Circadian Alignment/Misalignment (CA/M) Protocol that is often used. Our example is a 2016 publication by Morris et al. in the Journal of Clinical Endocrinology and Metabolism (1️⃣) . ✨This is one of the few studies I’ve seen where the participants were long-term shift workers with at least 5 night shifts per month✨ . ▶️The workers underwent two 3 -day study periods in a laboratory. The first simulated a day shift with rest from 11 PM to 7 AM and meals at 8 AM, 12 PM and 8 PM, while the second simulated a night shift with rest from 11 AM to 7 PM and meals at 8 PM, 12 AM and 8 AM . ❇️Simulations were separated by 3 to 8 weeks, each participant completed both phases, and light exposure, dietary intake and physical activity were kept consistent throughout the duration of the experiment. Primary measurements were concentrations of melatonin, cortisol and postprandial glucose and insulin . CONTINUES IN COMMENTS 👇🏼👇🏼
When you finally grab some cheeze that is new... you try it right away.

@georgianbayfrauxmagerie  Greek added a very nice flavor to my salad tonight. 
Definitely will be ahhhmazing for tomatoes and cucumbers !!!
When you finally grab some cheeze that is new... you try it right away. @georgianbayfrauxmagerie Greek added a very nice flavor to my salad tonight. Definitely will be ahhhmazing for tomatoes and cucumbers !!!
When it comes to being healthy, first we think of what we are putting into our body: foods, supplements and drinks. But, we rarely think of what we put ON our body! 🧖
Conventional face washes, body lotions, make up and deodorants are filled with chemicals, colouring, fragrance, aluminum, and parabens..... Stuff we really shouldnt be putting on our body. 🙅 
Now, I'm not perfect. But I do try my best to purchase more natural beauty products. @lushcosmetics creates wonderful, more natural body products. @winners always has an unreal selection of natural body care products, face serums and natural deodorants. Finally, save some money on fancy lotions, coconut oil is an unreal moisturizer and a little goes a long way!
What are some of your fave natural beauty products? 👇👇👇
When it comes to being healthy, first we think of what we are putting into our body: foods, supplements and drinks. But, we rarely think of what we put ON our body! 🧖 Conventional face washes, body lotions, make up and deodorants are filled with chemicals, colouring, fragrance, aluminum, and parabens..... Stuff we really shouldnt be putting on our body. 🙅 Now, I'm not perfect. But I do try my best to purchase more natural beauty products. @lushcosmetics creates wonderful, more natural body products. @winners always has an unreal selection of natural body care products, face serums and natural deodorants. Finally, save some money on fancy lotions, coconut oil is an unreal moisturizer and a little goes a long way! What are some of your fave natural beauty products? 👇👇👇
Confraternização da Nutrição ❤️🍕
Confraternização da Nutrição ❤️🍕
YOU READY FOR THE NEW YEAR ATLANTA?? Me and my brother @bobo_cooks will be hosting the first plantbased cooking workshop of 2019 in HOTLANTA. Start the new year off on a good note. 
Class will be $35.
Please comment a better way to start off the new year than good health. ... I’ll wait . 
#herbs #Plantbased #vegan #healthiswealth #nutrition #alkaline #drsebiapproved #soyfree #dairyfree #mucusfree #GMOfree #alkalineliving #eattolive #cellfood #africanbiomineralbalance #electricfood #foodisporn #veganordie #herbsareforhealingofnations #blackhealthmatters #thiscouldbeusbutyouplaying #veganlife #veganrecipes #veganfood #healthylifestyle #health ##HOLISTIC #atlanta #atl #BLACKVEGAN
YOU READY FOR THE NEW YEAR ATLANTA?? Me and my brother @bobo_cooks will be hosting the first plantbased cooking workshop of 2019 in HOTLANTA. Start the new year off on a good note. Class will be $35. Please comment a better way to start off the new year than good health. ... I’ll wait . #herbs  #Plantbased  #vegan  #healthiswealth  #nutrition  #alkaline  #drsebiapproved  #soyfree  #dairyfree  #mucusfree  #GMOfree  #alkalineliving  #eattolive  #cellfood  #africanbiomineralbalance  #electricfood  #foodisporn  #veganordie  #herbsareforhealingofnations  #blackhealthmatters  #thiscouldbeusbutyouplaying  #veganlife  #veganrecipes  #veganfood  #healthylifestyle  #health  ##HOLISTIC  #atlanta  #atl  #BLACKVEGAN 
THIS IS IRISH SEAMOSS, IT CONTAINS 92 OF THE 102 MINERALS OUR BODY NEEDS.........HOW MANY MINERALS ARE IN YOUR PIZZA? 🍕YOUR HAM SANDWHICH? 🥪YOUR CHEEZE-IT M&M'S😂...LOL SAW THOSE IN THE STORE THE OTHER DAY..........
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THERE IS SO MUCH ARTIFICAL FUEL OUT THERE THAT IS JUST MAKING YOUR BODY LEAK ENERGY AND MONEY😔TO RESTORE OUR HEALTH & THE PLANET WE DON'T NEED TO LOOK ANY FURTHER THAN THE OCEAN🌊
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THE OCEAN PROVIDES ALL THE NUTRIENTS OUR BODY NEEDS TO ADVANCE INTO ABUNDANCE👩🏽‍🚀🌌NOT SURVIVE IN SCARCITY🤕🏚
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SEAMOSS IS SO POWERFUL THAT IT CAN BIND TO RADIOACTIVITY🏭GLYPHOSATE, & HEAVY METALS😷⛓RESIDING IN YOUR TEMPLE👫🕌
THIS IS IRISH SEAMOSS, IT CONTAINS 92 OF THE 102 MINERALS OUR BODY NEEDS.........HOW MANY MINERALS ARE IN YOUR PIZZA? 🍕YOUR HAM SANDWHICH? 🥪YOUR CHEEZE-IT M&M'S😂...LOL SAW THOSE IN THE STORE THE OTHER DAY.......... - - THERE IS SO MUCH ARTIFICAL FUEL OUT THERE THAT IS JUST MAKING YOUR BODY LEAK ENERGY AND MONEY😔TO RESTORE OUR HEALTH & THE PLANET WE DON'T NEED TO LOOK ANY FURTHER THAN THE OCEAN🌊 - - THE OCEAN PROVIDES ALL THE NUTRIENTS OUR BODY NEEDS TO ADVANCE INTO ABUNDANCE👩🏽‍🚀🌌NOT SURVIVE IN SCARCITY🤕🏚 - - SEAMOSS IS SO POWERFUL THAT IT CAN BIND TO RADIOACTIVITY🏭GLYPHOSATE, & HEAVY METALS😷⛓RESIDING IN YOUR TEMPLE👫🕌
Taking a week off from the gym to study for finals😩😅 Week is almost over!! It’s been so hard not working out but hopefully it pays off and shows in my final grades!🥳 ——
Here’s a quick movement I was working on last week... my first attempt at this was quite wobbly but this is a video of my 3rd try!🤗
Taking a week off from the gym to study for finals😩😅 Week is almost over!! It’s been so hard not working out but hopefully it pays off and shows in my final grades!🥳 —— Here’s a quick movement I was working on last week... my first attempt at this was quite wobbly but this is a video of my 3rd try!🤗
In case you missed it last night on @themothersideabc7 Naughty and Nice meal prep ideas on a budget. How can $65 feed a family of 4 THREE different meals!!? Press Play! For Full Video and recipes to jump start your new years resolution food and fitness goals.... Link in my bio!!
In case you missed it last night on @themothersideabc7 Naughty and Nice meal prep ideas on a budget. How can $65 feed a family of 4 THREE different meals!!? Press Play! For Full Video and recipes to jump start your new years resolution food and fitness goals.... Link in my bio!!
Literally no filter necessary when the food is this fresh! Blessed to be able to eat something this vibrant and nourishing & literally taste the 🌈. Raw red & golden beet, cara cara orange, red bell pepper, white beans, red quinoa, and radish, over romaine & arugula with an herby lemon honey vinaigrette.
Literally no filter necessary when the food is this fresh! Blessed to be able to eat something this vibrant and nourishing & literally taste the 🌈. Raw red & golden beet, cara cara orange, red bell pepper, white beans, red quinoa, and radish, over romaine & arugula with an herby lemon honey vinaigrette.
Atravessei a ponte e continuo o mesmo cara.
Faladores falam, mas não sabem de onde venho, tão de zóio no que eu tenho, não enxergam nosso empenho 🎶
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#abs #muscle #instafit #gymlife #fitnessmotivation #fitnessaddict #cardio #fitgirl #exercise #weightloss #shredded #strong #gains #fitlife #girlswholift #nutrition #aesthetics #body #fitspiration #getfit #dedication #cleaneating #muscles #nopainnogain #strength
If you're not learning, you're not growing... If you’re a parent or teacher of young kids, you’ll know that they ask a lot of questions. By some accounts, between 300 and 400 per day!

You also probably know that by middle school, natural curiosity in kids tails off, and by adulthood it is lessened even further. The large majority of us simply don’t ask as many questions, or have a desire to learn new things. 
Generally speaking most of us would agree that learning new things is a good thing. I would argue then, that making an effort to advance your learning about your own health and fitness is one of the most important things you can do.

It’s your responsibility to learn so you can know your mind and body and look after them properly. Without knowledge, how will you even know you’re doing the right things?

As the end of the year approaches, I challenge everyone reading this to start out learning two new facts per week that you can add to your knowledge bank. Likewise, if you’ve learned something really valuable recently that you didn’t know, please share it with us here!
If you're not learning, you're not growing... If you’re a parent or teacher of young kids, you’ll know that they ask a lot of questions. By some accounts, between 300 and 400 per day! You also probably know that by middle school, natural curiosity in kids tails off, and by adulthood it is lessened even further. The large majority of us simply don’t ask as many questions, or have a desire to learn new things. Generally speaking most of us would agree that learning new things is a good thing. I would argue then, that making an effort to advance your learning about your own health and fitness is one of the most important things you can do. It’s your responsibility to learn so you can know your mind and body and look after them properly. Without knowledge, how will you even know you’re doing the right things? As the end of the year approaches, I challenge everyone reading this to start out learning two new facts per week that you can add to your knowledge bank. Likewise, if you’ve learned something really valuable recently that you didn’t know, please share it with us here!
3
Non aux Proteines, Herbalife et autres.
No to Proteins, Herbalife and others.
If you're on diet, if you want to lose weight or if you want to gain some muscle or get back to how you use to be.
There is no miracle,  the only solution is pay attention to what you drink and eat (that doesn't mean you can't make some exception sometimes 😉) and most important... Move your butt!!!! No need for proteins or all the crapy products like herbalife. All those product make you spend money while all they bring can be found in natural product and you don't need all of those...
Ok it will take more time to get back in shape, loose weight but you'll feel better if its all natural.
And the most important is to like yourself even if you don't look like Captain America or Wonder Woman. 
No Pain No Gain...🥋🕺💪🏽🏋️‍♂️🏃🏽‍♂️✔
Si vous shouaitez perdre du poid ou gagner en masse musculaire, ou juste revenir au corp et poid que vous aviez avant.
Il n'y as pas de recette miracle, la seul solution est de faire attention à ce que vous manger et buvez. (Celà n'empêche pas de faire quelque petites exceptions de temps à autres 😉) mais le plus important c'est de vous bouger les fesses...
Vous n'avez en aucun cas besoins de protéines ou complément alimentaire tout ce dont vous avez besoins peut déjà ce trouver dans les aliments de tout les jours. Pareille pour les produits herbalife. Tout ces produits sont juste une perte d'argent.
Alors d'accord votre perte de poid et prise de masse prendra plus de temps mais ce seras plus valorisant de se dire j'y suis arrivé à la sueur de mon front et grâce à tout mes effort plutôt que merci les protéines et herbalife pour ces résultats... Vous aurez les même résultat et ça durera plus longtemps au naturel. 
Courage, et le plus important est de vous aimez comme vous êtes pas la peine  de ressembler à Captain America ou Wonder Woman
#followme strenght #crossfit
#coachsportif #lifestyle #coachlyon #motivation #InShape #backtoshape #teamshape #Sports #judo #judoka #fighter #latindance #dancer #poledance #polefitness #keepfit #fitness #fitnessmotivation #fitnessexercises #gymmotivation #nutrition #diet #fake #protein #herbalife #respect #respectyourself
3 Non aux Proteines, Herbalife et autres. No to Proteins, Herbalife and others. If you're on diet, if you want to lose weight or if you want to gain some muscle or get back to how you use to be. There is no miracle, the only solution is pay attention to what you drink and eat (that doesn't mean you can't make some exception sometimes 😉) and most important... Move your butt!!!! No need for proteins or all the crapy products like herbalife. All those product make you spend money while all they bring can be found in natural product and you don't need all of those... Ok it will take more time to get back in shape, loose weight but you'll feel better if its all natural. And the most important is to like yourself even if you don't look like Captain America or Wonder Woman. No Pain No Gain...🥋🕺💪🏽🏋️‍♂️🏃🏽‍♂️✔ Si vous shouaitez perdre du poid ou gagner en masse musculaire, ou juste revenir au corp et poid que vous aviez avant. Il n'y as pas de recette miracle, la seul solution est de faire attention à ce que vous manger et buvez. (Celà n'empêche pas de faire quelque petites exceptions de temps à autres 😉) mais le plus important c'est de vous bouger les fesses... Vous n'avez en aucun cas besoins de protéines ou complément alimentaire tout ce dont vous avez besoins peut déjà ce trouver dans les aliments de tout les jours. Pareille pour les produits herbalife. Tout ces produits sont juste une perte d'argent. Alors d'accord votre perte de poid et prise de masse prendra plus de temps mais ce seras plus valorisant de se dire j'y suis arrivé à la sueur de mon front et grâce à tout mes effort plutôt que merci les protéines et herbalife pour ces résultats... Vous aurez les même résultat et ça durera plus longtemps au naturel. Courage, et le plus important est de vous aimez comme vous êtes pas la peine de ressembler à Captain America ou Wonder Woman #followme  strenght #crossfit  #coachsportif  #lifestyle  #coachlyon  #motivation  #InShape  #backtoshape  #teamshape  #Sports  #judo  #judoka  #fighter  #latindance  #dancer  #poledance  #polefitness  #keepfit  #fitness  #fitnessmotivation  #fitnessexercises  #gymmotivation  #nutrition  #diet  #fake  #protein  #herbalife  #respect  #respectyourself 
2
Non aux Proteines, Herbalife et autres.
No to Proteins, Herbalife and others.
If you're on diet, if you want to lose weight or if you want to gain some muscle or get back to how you use to be.
There is no miracle,  the only solution is pay attention to what you drink and eat (that doesn't mean you can't make some exception sometimes 😉) and most important... Move your butt!!!! No need for proteins or all the crapy products like herbalife. All those product make you spend money while all they bring can be found in natural product and you don't need all of those...
Ok it will take more time to get back in shape, loose weight but you'll feel better if its all natural.
And the most important is to like yourself even if you don't look like Captain America or Wonder Woman. 
No Pain No Gain...🥋🕺💪🏽🏋️‍♂️🏃🏽‍♂️✔
Si vous shouaitez perdre du poid ou gagner en masse musculaire, ou juste revenir au corp et poid que vous aviez avant.
Il n'y as pas de recette miracle, la seul solution est de faire attention à ce que vous manger et buvez. (Celà n'empêche pas de faire quelque petites exceptions de temps à autres 😉) mais le plus important c'est de vous bouger les fesses...
Vous n'avez en aucun cas besoins de protéines ou complément alimentaire tout ce dont vous avez besoins peut déjà ce trouver dans les aliments de tout les jours. Pareille pour les produits herbalife. Tout ces produits sont juste une perte d'argent.
Alors d'accord votre perte de poid et prise de masse prendra plus de temps mais ce seras plus valorisant de se dire j'y suis arrivé à la sueur de mon front et grâce à tout mes effort plutôt que merci les protéines et herbalife pour ces résultats... Vous aurez les même résultat et ça durera plus longtemps au naturel. 
Courage, et le plus important est de vous aimez comme vous êtes pas la peine  de ressembler à Captain America ou Wonder Woman
#strenght #crossfit #followme
#coachsportif #lifestyle #coachlyon #motivation #InShape #backtoshape #teamshape #Sports #judo #judoka #fighter #latindance #dancer #poledance #polefitness #keepfit #fitness #fitnessmotivation #fitnessexercises #gymmotivation #nutrition #diet #fake #protein #herbalife #respect #respectyourself
2 Non aux Proteines, Herbalife et autres. No to Proteins, Herbalife and others. If you're on diet, if you want to lose weight or if you want to gain some muscle or get back to how you use to be. There is no miracle, the only solution is pay attention to what you drink and eat (that doesn't mean you can't make some exception sometimes 😉) and most important... Move your butt!!!! No need for proteins or all the crapy products like herbalife. All those product make you spend money while all they bring can be found in natural product and you don't need all of those... Ok it will take more time to get back in shape, loose weight but you'll feel better if its all natural. And the most important is to like yourself even if you don't look like Captain America or Wonder Woman. No Pain No Gain...🥋🕺💪🏽🏋️‍♂️🏃🏽‍♂️✔ Si vous shouaitez perdre du poid ou gagner en masse musculaire, ou juste revenir au corp et poid que vous aviez avant. Il n'y as pas de recette miracle, la seul solution est de faire attention à ce que vous manger et buvez. (Celà n'empêche pas de faire quelque petites exceptions de temps à autres 😉) mais le plus important c'est de vous bouger les fesses... Vous n'avez en aucun cas besoins de protéines ou complément alimentaire tout ce dont vous avez besoins peut déjà ce trouver dans les aliments de tout les jours. Pareille pour les produits herbalife. Tout ces produits sont juste une perte d'argent. Alors d'accord votre perte de poid et prise de masse prendra plus de temps mais ce seras plus valorisant de se dire j'y suis arrivé à la sueur de mon front et grâce à tout mes effort plutôt que merci les protéines et herbalife pour ces résultats... Vous aurez les même résultat et ça durera plus longtemps au naturel. Courage, et le plus important est de vous aimez comme vous êtes pas la peine de ressembler à Captain America ou Wonder Woman #strenght  #crossfit  #followme  #coachsportif  #lifestyle  #coachlyon  #motivation  #InShape  #backtoshape  #teamshape  #Sports  #judo  #judoka  #fighter  #latindance  #dancer  #poledance  #polefitness  #keepfit  #fitness  #fitnessmotivation  #fitnessexercises  #gymmotivation  #nutrition  #diet  #fake  #protein  #herbalife  #respect  #respectyourself 
Thoughts dictate actions. 
For many of us, progress in our fitness journey is just as much about building mental fortitude as it is building physical fortitude... Three points about changing your thinking so you can stick with your program and stay on the right path: 
1. Don’t think of your fitness journey as an addition to the parts of your life that are already there. Rather, think of yourself as an entirely new you, reinvented! If you can accomplish this, you’ll find it easier to weed out the things in your life that hinder your progress or interfere with your commitment to your goals (i.e. - poor eating habits, daily time spent on unproductive things, negative thoughts and/or people, etc.). Remember - you’re not simply adding something to the “old” you, but you’re reinventing yourself with your health and wellness at the forefront of your priorities. 
2. Change your thinking about how hard you work at your program. If you are truly committed to changing your body, you are going to have to do things that go above and beyond the same old gym regimen that you’re comfortable with. You’ll have to step outside your comfort zone, try new things, and push your body further than you have in the past. Yup - This means sweat, grind, and a little bit of pain (the good kind). 3. Change your thinking about what you eat and drink. This is huge! If you really think about it, many of us eat and drink pretty mindlessly every day. We either eat what happens to be around, or we allow our schedules to force us to eat what’s quick and easy. If you aren’t willing to change your thinking to eat and drink to support your fitness goals, you will never realize your full potential on any fitness program. This includes thinking ahead, daily and weekly meal planning, smart grocery shopping, and taking responsibility for educating yourself about how to eat and drink properly. 
Questions about any of this stuff? Feel free to DM me!
Thoughts dictate actions. For many of us, progress in our fitness journey is just as much about building mental fortitude as it is building physical fortitude... Three points about changing your thinking so you can stick with your program and stay on the right path: 1. Don’t think of your fitness journey as an addition to the parts of your life that are already there. Rather, think of yourself as an entirely new you, reinvented! If you can accomplish this, you’ll find it easier to weed out the things in your life that hinder your progress or interfere with your commitment to your goals (i.e. - poor eating habits, daily time spent on unproductive things, negative thoughts and/or people, etc.). Remember - you’re not simply adding something to the “old” you, but you’re reinventing yourself with your health and wellness at the forefront of your priorities. 2. Change your thinking about how hard you work at your program. If you are truly committed to changing your body, you are going to have to do things that go above and beyond the same old gym regimen that you’re comfortable with. You’ll have to step outside your comfort zone, try new things, and push your body further than you have in the past. Yup - This means sweat, grind, and a little bit of pain (the good kind). 3. Change your thinking about what you eat and drink. This is huge! If you really think about it, many of us eat and drink pretty mindlessly every day. We either eat what happens to be around, or we allow our schedules to force us to eat what’s quick and easy. If you aren’t willing to change your thinking to eat and drink to support your fitness goals, you will never realize your full potential on any fitness program. This includes thinking ahead, daily and weekly meal planning, smart grocery shopping, and taking responsibility for educating yourself about how to eat and drink properly. Questions about any of this stuff? Feel free to DM me!
A lot of people are looking for quick ways to get more protein into their regimen, so when I saw this on sale during my most recent grocery trip, it seemed almost too good to be true. Ready to go coffee with added protein! A slam dunk, right?

Meh.

First, let’s take a look at part of the nutritional profile of the protein coffee I purchased, compared to store bought cold brew coffee. For consistency, I used the same brand (Stok)

Serving size - 12 oz.

Calories: 
Regular cold brew - 20
Protein cold brew - 180

Total carbs:
Regular cold brew - 3g (1% DV)
Protein cold brew - 23g (8% DV)

Total sugars: 
Regular cold brew - 0g
Protein cold brew - 19g (26%DV)

Protein: 
Regular cold brew - 1g
Protein cold brew - 16g (32% DV)

Here we can see that while the protein coffee does indeed have significantly more protein content that the regular cold brew, it is also higher in processed sugar and calories. 
What are the implications of this for those looking to incorporate more protein into their diet? If your goal is to add muscle mass, I would argue that a 12 oz portion of this protein coffee each day is not going to kill you, especially if you’re a hard gainer and have trouble eating enough to get the recommended daily amount of protein to enhance muscle growth. However, I would also argue that strictly from a nutritional standpoint, there are many other sources of natural protein that would be healthier overall for you to consume. Eat another small slice of chicken or steak. Have another serving of green veggies. You get the idea. 
If you’re looking to lose fat, my advice would be to stay away from this offering. Particularly if you’re busy and on the go, this can be a tempting way to kill two birds with one stone - caffeine and protein all rolled into one! But we know by plenty of evidence that liquid calories are a major culprit in preventing people from realizing their fat loss goals. Neither is processed sugar a good idea. 
Read labels and educate yourself on what you’re consuming. And be wary of stuff that might be too good to be true. It’s your responsibility to make sure you’re looking after what goes in your body and how it aligns with your goals.
A lot of people are looking for quick ways to get more protein into their regimen, so when I saw this on sale during my most recent grocery trip, it seemed almost too good to be true. Ready to go coffee with added protein! A slam dunk, right? Meh. First, let’s take a look at part of the nutritional profile of the protein coffee I purchased, compared to store bought cold brew coffee. For consistency, I used the same brand (Stok) Serving size - 12 oz. Calories: Regular cold brew - 20 Protein cold brew - 180 Total carbs: Regular cold brew - 3g (1% DV) Protein cold brew - 23g (8% DV) Total sugars: Regular cold brew - 0g Protein cold brew - 19g (26%DV) Protein: Regular cold brew - 1g Protein cold brew - 16g (32% DV) Here we can see that while the protein coffee does indeed have significantly more protein content that the regular cold brew, it is also higher in processed sugar and calories. What are the implications of this for those looking to incorporate more protein into their diet? If your goal is to add muscle mass, I would argue that a 12 oz portion of this protein coffee each day is not going to kill you, especially if you’re a hard gainer and have trouble eating enough to get the recommended daily amount of protein to enhance muscle growth. However, I would also argue that strictly from a nutritional standpoint, there are many other sources of natural protein that would be healthier overall for you to consume. Eat another small slice of chicken or steak. Have another serving of green veggies. You get the idea. If you’re looking to lose fat, my advice would be to stay away from this offering. Particularly if you’re busy and on the go, this can be a tempting way to kill two birds with one stone - caffeine and protein all rolled into one! But we know by plenty of evidence that liquid calories are a major culprit in preventing people from realizing their fat loss goals. Neither is processed sugar a good idea. Read labels and educate yourself on what you’re consuming. And be wary of stuff that might be too good to be true. It’s your responsibility to make sure you’re looking after what goes in your body and how it aligns with your goals.