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JUST EAT THE DANG 🦃 Okurrrrt!
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Overall HOLIDAY Season PERSPECTIVE:
Say you eat 4️⃣ meals per day Nov & Dec that’s 2️⃣4️⃣4️⃣ meals total - 🦃day and 🎄day say you eat 3️⃣ times that’s 6️⃣ ‘Bad’ meals out of 2️⃣4️⃣4️⃣
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2️⃣ days of eating with family & friends will not make or break your physique- ITS THE OTHER 59 days of Nov and Dec that matter!
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So take your normal number of meals minus 🦃 day and 🎄 day meals- there is YOUR PERSPECTIVE! Enjoy the HOLIDAYS! Just don’t make it a two month binge people.
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SWIPE 👈🏼 for a seriously unglamorous gym photo 👻
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#hiittraining #russiandollmafia #russiandollfitness #macrocounting #bootygains🍑 #cuttingfat #fatlosshelp #fatlosstransformation #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #builtnotbought #bootybuilding #personaltrainer #fitmoms #girlswholift #girlswithtattoos #quads
JUST EAT THE DANG 🦃 Okurrrrt! • Overall HOLIDAY Season PERSPECTIVE: Say you eat 4️⃣ meals per day Nov & Dec that’s 2️⃣4️⃣4️⃣ meals total - 🦃day and 🎄day say you eat 3️⃣ times that’s 6️⃣ ‘Bad’ meals out of 2️⃣4️⃣4️⃣ • 2️⃣ days of eating with family & friends will not make or break your physique- ITS THE OTHER 59 days of Nov and Dec that matter! • So take your normal number of meals minus 🦃 day and 🎄 day meals- there is YOUR PERSPECTIVE! Enjoy the HOLIDAYS! Just don’t make it a two month binge people. • SWIPE 👈🏼 for a seriously unglamorous gym photo 👻 • #hiittraining  #russiandollmafia  #russiandollfitness  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlosshelp  #fatlosstransformation  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #builtnotbought  #bootybuilding  #personaltrainer  #fitmoms  #girlswholift  #girlswithtattoos  #quads 
All booked, no turning back now.... So excited 🤗😍.
#itsgoingtobeworthit #cuttingfat #photoshootready #fitness #lovefitnesslifestyle
Just a bit of morning cardio 😉
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#kerikerihalfmarathon 
#halfmarathon
Tym samym zaczynamy redukcję 😏 od jakiegoś czasu staram się odnaleźć sport w którym poczuje się najlepiej i myślę że kombinacja ciężarów z boksem jest perfekcyjna. #cuttingfat #boxingstyle #workout #gymholic
Tym samym zaczynamy redukcję 😏 od jakiegoś czasu staram się odnaleźć sport w którym poczuje się najlepiej i myślę że kombinacja ciężarów z boksem jest perfekcyjna. #cuttingfat  #boxingstyle  #workout  #gymholic 
There's a great big hunk of world out there with no fence around it 
Stepping into the weekend happy and healthy ready for quality time spent with my fur babies. 
#fridaymood #qualitytime #ilovetheweekend #happy #healthy #cuttingfat #furbabies #disneyquotes #beforeworkselfie #mylifemyway
SPRINKLE GLITTER, NOT SALT✨
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♠️TALK to strangers
♠️AFFIRM other people
♠️Give out COMPLIMENTS
♠️ACKNOWLEDGE other people’s EFFORTS
♠️SMILE at strangers in passing
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These small EFFORTS to be KIND and AFFIRM OTHERS spread joy like you wouldn’t believe.
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This JOY benefits YOU and whoever receives the ACT OF KINDNESS / AFFIRMATION from you by SPREADING POSITIVITY and a BETTER PERSPECTIVE.
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So SPREAD KINDNESS LIKE WILD🔥 - it changes your outlook and the outlook of those around you.
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My daughter asks me ALL THE TIME ‘Do you know them mommy?!’
🔥90% of the time NO and that sometimes means more to the person you affirm🔥
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#hiittraining #russiandollmafia #russiandollfitness #macrocounting #bootygains🍑 #cuttingfat #fatlosshelp #fatlosstransformation #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #fitmom #gymmotivation #fitness #hiitcardioworkout #builtnotbought #bootybuilding #personaltrainer #fitmoms #girlswholift #girlswithtattoos #quads #wisdomwednesday
SPRINKLE GLITTER, NOT SALT✨ • ♠️TALK to strangers ♠️AFFIRM other people ♠️Give out COMPLIMENTS ♠️ACKNOWLEDGE other people’s EFFORTS ♠️SMILE at strangers in passing • These small EFFORTS to be KIND and AFFIRM OTHERS spread joy like you wouldn’t believe. • This JOY benefits YOU and whoever receives the ACT OF KINDNESS / AFFIRMATION from you by SPREADING POSITIVITY and a BETTER PERSPECTIVE. • So SPREAD KINDNESS LIKE WILD🔥 - it changes your outlook and the outlook of those around you. • My daughter asks me ALL THE TIME ‘Do you know them mommy?!’ 🔥90% of the time NO and that sometimes means more to the person you affirm🔥 • #hiittraining  #russiandollmafia  #russiandollfitness  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlosshelp  #fatlosstransformation  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #builtnotbought  #bootybuilding  #personaltrainer  #fitmoms  #girlswholift  #girlswithtattoos  #quads  #wisdomwednesday 
BUILDING HIPS for an HOURGLASS FIGURE✨
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You CANT build curves WITHOUT LIFTING WEIGHTS
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YOU are 1️⃣ BORN WITH IT 2️⃣ BUILT IT LIFTING WEIGHTS 3️⃣ COMBO OF BOTH (genetically dispositioned for an hourglass shape and accentuated it MORE) orrrrr 4️⃣ BOUGHT NOT BUILT (BBL, fat transfer, lip sculpting, body contouring, butt implants)... but that’s not an option on this page 🐸
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ABDUCTORS engage the outside of your hips - ITS NOT ONLY FOR A THIGH GAP - do it HEAVY, BUILD that SIDE 🍑 and HIPS dolls. You can CREATE AN HOURGLASS LOOK✨
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(Ignore my crazy eyes 😂 but you can see the side 🍑 engaging ladies, focus on engaging that area) & Keep your CORE TIGHT (I’m a nerd so I tap what I wish to engage lolol)
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ME: I’m naturally an hourglass shape but we are going to cut fat then build on that shape like nobody’s business. Pumpkin delts, the 🍑 and that waist everyone’s after coming soon @thejessicarussia
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#hiittraining #russiandollmafia #russiandollfitness #macrocounting #bootygains🍑 #cuttingfat #fatlosshelp #fatlosstransformation #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought #bootybuilding #personaltrainer #fitmoms #girlswholift #girlswithtattoos
BUILDING HIPS for an HOURGLASS FIGURE✨ • You CANT build curves WITHOUT LIFTING WEIGHTS • YOU are 1️⃣ BORN WITH IT 2️⃣ BUILT IT LIFTING WEIGHTS 3️⃣ COMBO OF BOTH (genetically dispositioned for an hourglass shape and accentuated it MORE) orrrrr 4️⃣ BOUGHT NOT BUILT (BBL, fat transfer, lip sculpting, body contouring, butt implants)... but that’s not an option on this page 🐸 • ABDUCTORS engage the outside of your hips - ITS NOT ONLY FOR A THIGH GAP - do it HEAVY, BUILD that SIDE 🍑 and HIPS dolls. You can CREATE AN HOURGLASS LOOK✨ • (Ignore my crazy eyes 😂 but you can see the side 🍑 engaging ladies, focus on engaging that area) & Keep your CORE TIGHT (I’m a nerd so I tap what I wish to engage lolol) • ME: I’m naturally an hourglass shape but we are going to cut fat then build on that shape like nobody’s business. Pumpkin delts, the 🍑 and that waist everyone’s after coming soon @thejessicarussia • #hiittraining  #russiandollmafia  #russiandollfitness  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlosshelp  #fatlosstransformation  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought  #bootybuilding  #personaltrainer  #fitmoms  #girlswholift  #girlswithtattoos 
Painting this mug this morning after being sick for days GAVE ME LIFE 🤡
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WHO ELSE HATES being SICK?! ♠️DROP an EMOJI ♠️
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So STOKED to head to the gym now after a productive work day and no gym since Thursday💀
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#hiittraining #russiandollmafia #russiandollfitness #macrocounting #bootygains🍑 #cuttingfat #fatlosshelp #fatlosstransformation #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought #bootybuilding #personaltrainer #fitmoms #girlswholift #girlswithtattoos
Painting this mug this morning after being sick for days GAVE ME LIFE 🤡 • WHO ELSE HATES being SICK?! ♠️DROP an EMOJI ♠️ • So STOKED to head to the gym now after a productive work day and no gym since Thursday💀 • #hiittraining  #russiandollmafia  #russiandollfitness  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlosshelp  #fatlosstransformation  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought  #bootybuilding  #personaltrainer  #fitmoms  #girlswholift  #girlswithtattoos 
It doesn't get easier than this.. All you really need are vegetables, chicken, eggs and spices to get flavour!! A frying pan will help too :D

From Left to Right

1. Egg stir-fry sunny side up🍳

Chop some onions and garlic. Then get one of those bags of stir-fry veggies and cook for 5mins and flavour with soy sauce. Create a little space and crack and egg into the space and the other one. Place under the grill for 3-5mins and your done! Accompany with rice or potatoes

2. Deli style lunch with fake mayo 🥦

2 tb 🥄 of Greek yogurt. Mix in dried spices of your liking (garlic, black pepper salt and garlic) and chuck in the chickpeas and get to stiring. This is a delicious way to get that mayo texture but not the fat! Next add any protein and veg.

3. Roast chicken and puy lentills🍗

Marinate or buy ready marinated chicken and roast for 25mins. Next add puy lentils the merchant French ones are delicious hot or cold. Accompany with veggies guys!

4. Chinese stir-fry 🍜

Brocoli, edamame, red onions and carrots first and season with oyster or soy sauce. Add spinach and any cooked meat or tofu or fish basically a protein and off you go. Accompany with carb if you like - wrap, sweet potato, quinoa or rice.

As you can see anyone can put these together for those desperate times.
It doesn't get easier than this.. All you really need are vegetables, chicken, eggs and spices to get flavour!! A frying pan will help too :D From Left to Right 1. Egg stir-fry sunny side up🍳 Chop some onions and garlic. Then get one of those bags of stir-fry veggies and cook for 5mins and flavour with soy sauce. Create a little space and crack and egg into the space and the other one. Place under the grill for 3-5mins and your done! Accompany with rice or potatoes 2. Deli style lunch with fake mayo 🥦 2 tb 🥄 of Greek yogurt. Mix in dried spices of your liking (garlic, black pepper salt and garlic) and chuck in the chickpeas and get to stiring. This is a delicious way to get that mayo texture but not the fat! Next add any protein and veg. 3. Roast chicken and puy lentills🍗 Marinate or buy ready marinated chicken and roast for 25mins. Next add puy lentils the merchant French ones are delicious hot or cold. Accompany with veggies guys! 4. Chinese stir-fry 🍜 Brocoli, edamame, red onions and carrots first and season with oyster or soy sauce. Add spinach and any cooked meat or tofu or fish basically a protein and off you go. Accompany with carb if you like - wrap, sweet potato, quinoa or rice. As you can see anyone can put these together for those desperate times.
So how fast can you lose weight?

Bodybuilding is highly individual; everybody is different and with time you will understand how your body responds best. As a general guideline, losing more than 2 pounds per week will result in a significant amount of muscle loss
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The slower you go, the less muscle you will sacrifice
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As a starting point, aim for losing 1.5 pounds per week. The next step is to dial in that weight loss rate by eating the appropriate number of calories, 
If you are not losing weight, then reduce your calories by 5 - 10%. If you are losing weight too quickly, then increase your calories by 5 - 10%. You do not want to rapidly change your caloric intake, so only make minor adjustments.
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Your bodyweight will fluctuate on various timescales (hourly, daily, weekly). It is best to measure the weekly weight loss rate since day to day fluctuations may not be significant. It is also for this reason that you want to weigh yourself each day at the same time under the same conditions.
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#trainhard #weightloss #mindset #fatloss #bodytransformation #mondaymotivation #fat2fit #bodyconfidence #beachbody #nutrition #fatlossjourney #weightlossjourney #bikinibody #coaching #workout #fitdad #dadsthatlift #inspiration #motivation #shakeology #weightlifting #healthy #dietadvice #hiit #healthyeating #fitfam #dietingtips #cuttingfat #obesetobeast
So how fast can you lose weight? Bodybuilding is highly individual; everybody is different and with time you will understand how your body responds best. As a general guideline, losing more than 2 pounds per week will result in a significant amount of muscle loss - The slower you go, the less muscle you will sacrifice - As a starting point, aim for losing 1.5 pounds per week. The next step is to dial in that weight loss rate by eating the appropriate number of calories, If you are not losing weight, then reduce your calories by 5 - 10%. If you are losing weight too quickly, then increase your calories by 5 - 10%. You do not want to rapidly change your caloric intake, so only make minor adjustments. - Your bodyweight will fluctuate on various timescales (hourly, daily, weekly). It is best to measure the weekly weight loss rate since day to day fluctuations may not be significant. It is also for this reason that you want to weigh yourself each day at the same time under the same conditions. - #trainhard  #weightloss  #mindset  #fatloss  #bodytransformation  #mondaymotivation  #fat2fit  #bodyconfidence  #beachbody  #nutrition  #fatlossjourney  #weightlossjourney  #bikinibody  #coaching  #workout  #fitdad  #dadsthatlift  #inspiration  #motivation  #shakeology  #weightlifting  #healthy  #dietadvice  #hiit  #healthyeating  #fitfam  #dietingtips  #cuttingfat  #obesetobeast 
Just recently started cutting 😭 I will survive!  #cutting #cuttingweight #cuttingmacros #cuttingfat #cuttingcarbs #iwillsurvive #functionalfitnessbeginner #novicecrossfitter #myfitnessjourney #singinghelps #mynutritionist @madie_nourishdnutrition @persistence_training_centre
VIRASANA HERO POSE tonight & why✨
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PSA: I’m no ‘yogi’ - why? If we are being honest, because I’ve never seen a yogi and been like ‘dang girl you’re a brick house... tell me your ways’ 🤡
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✨I care more about AESTHETIC PAYOFF from my gym time than being limber... but 🐸. I DO however, do the VIRASANA HERO POSE ON THE REG. For its health benefits
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BENEFITS:
-Stretches hips, thighs, ankles, feet
-Reduces inflammation in legs
-Improves blood circulation
-Improves posture
-Improves digestion
-Improves asthma
-Beneficial in gas issues
-Relieves menopause issues
-Great for 2-3rd trimesters🤰
-Great for meditation
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Before I’m attacked: the 4️⃣th photo gives proper steps 5️⃣th gives cartoon demo-since I’m taking a picture I’m NOT IN PROPER FORM PEOPLE🤡
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#hiittraining #russiandollmafia #russiandollfitness #nomakeup #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought #bootybuilding #personaltrainer
VIRASANA HERO POSE tonight & why✨ • PSA: I’m no ‘yogi’ - why? If we are being honest, because I’ve never seen a yogi and been like ‘dang girl you’re a brick house... tell me your ways’ 🤡 • ✨I care more about AESTHETIC PAYOFF from my gym time than being limber... but 🐸. I DO however, do the VIRASANA HERO POSE ON THE REG. For its health benefits • BENEFITS: -Stretches hips, thighs, ankles, feet -Reduces inflammation in legs -Improves blood circulation -Improves posture -Improves digestion -Improves asthma -Beneficial in gas issues -Relieves menopause issues -Great for 2-3rd trimesters🤰 -Great for meditation • Before I’m attacked: the 4️⃣th photo gives proper steps 5️⃣th gives cartoon demo-since I’m taking a picture I’m NOT IN PROPER FORM PEOPLE🤡 • #hiittraining  #russiandollmafia  #russiandollfitness  #nomakeup  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought  #bootybuilding  #personaltrainer 
#Morning#cuttingfat#workout#ivorygym#공복유산소 다들 1월에 사람되서 봅시다ㅋㅋㅋㅋㅋ
I remember back when I was a kid it was a  Treat to go to a Fast food restaurant.  My mother would say boy  Get the skillet I will make you a hamburger.👈🏿😂😂😂
🍌🍊🍉🍏🍎🍑🥑🥝🥥🥒🍍#Facts #fruits #cobrabodyfitness #CHOICES #motavation #vegan #vgang #cuttingfat #fuckfat @blackvegantube
Still chipping away, 3 weeks left 💪🏾💪🏾 favourite meal of the day = cheesey avocado with peri mayonnaise and steak 😋 now to lose the water weight 🤙🏽 #keto #diet #gymmotivation #cuttingfat #nocarbs #struggleisreal #transformation #fitfam
6 MONTHS FROM NOW - ACTION ORIENTED ATTITUDE✨
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FACT: ‘The human body essentially recreates itself every six months. Nearly every cell of hair and skin and bone dies and another is directed to its former place. You are not who you were last November’ - Donald Miller
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7 HABITS to FORM: 
1️⃣Develop POSITIVE THINKING
2️⃣EXERCISE
3️⃣SINGLE-TASKING (you’ll be less stressed overall and execute more - make a list and complete one task at a time start to finish)
4️⃣GOALS -focus on one at a time pour your ENERGY and FOCUS into one at a time. If it is a long term goal like blog visibility for me then turn daily blogging into a HABIT. If it is a long-term goal then make short term actions toward it daily it monthly until the goal is achieved. Small strides bring great feats. 
5️⃣ELIMINATE the NON-ESSENTIAL -ID what matter most to you, what and who you love most THEN ELIMINATE EVERYTHING ELSE! Just do it! This leaves room to FOCUS on the ESSENTIAL. Apply this process to your life, projects, tasks, relationships, emails, all communication, everything. 🔑 THIS IS LIFE CHANGING by SIMPLIFYING and allowing you to FOCUS on the life you want to BUILD✨
6️⃣KINDNESS -it’s a HABIT, FORM IT. Every day focus on being kind to others; affirm them, motivate them, LISTEN to them.
7️⃣DAILY ROUTINE - the start and end are 🔑 so plan out your free time before and after work to be effective and in line with reaching your goals. FOCUS on what is important, not just what comes up.
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You can make your personal and professional life unrecognizably BETTER in  6️⃣ months! Will you? MAKE THE LAST TWO MONTHS OF 2018 THE PLOT TWIST YOU’VE BEEN WAITING FOR! These small changes daily will be LIFE ALTERING after 6️⃣ months. Be CONSISTENT, it’s 🔑, and you owe more to yourself.
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#russiandollmafia #russiandollfitness #builtnotbought #hiittraining #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #ampdnutrition #sweetsweatwaisttrimmer #hiitcardio #fitmom #gymmotivation #fitness #hiitcardio #bootybuilding ✨
6 MONTHS FROM NOW - ACTION ORIENTED ATTITUDE✨ • FACT: ‘The human body essentially recreates itself every six months. Nearly every cell of hair and skin and bone dies and another is directed to its former place. You are not who you were last November’ - Donald Miller • 7 HABITS to FORM: 1️⃣Develop POSITIVE THINKING 2️⃣EXERCISE 3️⃣SINGLE-TASKING (you’ll be less stressed overall and execute more - make a list and complete one task at a time start to finish) 4️⃣GOALS -focus on one at a time pour your ENERGY and FOCUS into one at a time. If it is a long term goal like blog visibility for me then turn daily blogging into a HABIT. If it is a long-term goal then make short term actions toward it daily it monthly until the goal is achieved. Small strides bring great feats. 5️⃣ELIMINATE the NON-ESSENTIAL -ID what matter most to you, what and who you love most THEN ELIMINATE EVERYTHING ELSE! Just do it! This leaves room to FOCUS on the ESSENTIAL. Apply this process to your life, projects, tasks, relationships, emails, all communication, everything. 🔑 THIS IS LIFE CHANGING by SIMPLIFYING and allowing you to FOCUS on the life you want to BUILD✨ 6️⃣KINDNESS -it’s a HABIT, FORM IT. Every day focus on being kind to others; affirm them, motivate them, LISTEN to them. 7️⃣DAILY ROUTINE - the start and end are 🔑 so plan out your free time before and after work to be effective and in line with reaching your goals. FOCUS on what is important, not just what comes up. • You can make your personal and professional life unrecognizably BETTER in 6️⃣ months! Will you? MAKE THE LAST TWO MONTHS OF 2018 THE PLOT TWIST YOU’VE BEEN WAITING FOR! These small changes daily will be LIFE ALTERING after 6️⃣ months. Be CONSISTENT, it’s 🔑, and you owe more to yourself. • #russiandollmafia  #russiandollfitness  #builtnotbought  #hiittraining  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #ampdnutrition  #sweetsweatwaisttrimmer  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardio  #bootybuilding  ✨
SAUNA & HOT TEAS✨
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COLD SEASON TIPS (b/c I’m 🤒)
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SAUNA: helps sweat out fever, relieves nasal congestion, relieves cold symptoms (but does NOT change the fact the cold will last 7-10 days)
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SAUNA SAFETY TIPS WHILE 🤒
-time 15-20 min max -HYDRATE after 2-4 glasses of h2o
-If you feel MORE UNWELL leave and cool off
-do not use if 🤰
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☕️ HOT TEA: provides numerous benefits to combat various sicknesses. Some teas relieve upset stomach, cold symptoms, etc.
✨FLU: CHAMOMILE TEA has two primary agents: alfa-bisabolol and chamazulen and they have anti-inflammatory effect just like Garlic and ginger. CHAMOMILE is anti-inflammatory, antihyperglycemic, and has anticancer properties.
✨COLD: HOTTY TODDY In the SOUTH we drink these when we have a cold - hot herbal tea, whiskey of choice, honey and lemon. Why? Whiskey relieves discomfort, tea helps with throat, honey fights local allergens, lemon for vit C
✨STARBUCKS: MEDICINE BALL or if you’re like me a LONDON FOG LATTE made with COCONUT MILK (earl gray tea, vanilla, lavender, coconut milk-add cinnamon
✨DR. GOOGLE: google the best tea for your symptoms or diagnosis. There are a million herbal teas with specific HEALING PROPERTIES
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TAKEAWAY: REST, STAY HYDRATED, do what you can to RELIEVE symptoms but realize you will be under the weather 7-10 days. You can lessen symptoms here but not the duration of how long you’re sick
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PHOTOS:
1️⃣🤒 self feeling BLOATED because my body is trying to hold h2o to STAY HYDRATED
2️⃣starbucks☕️order
3️⃣macro-friendly 🍜
4️⃣actual photo shoot😂
5️⃣schnauzers not caring mom is sick, being destructive sassholes😂
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#hiittraining #russiandollmafia #russiandollfitness #nomakeup #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #ampdnutrition #sweetsweatwaisttrimmer #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought
SAUNA & HOT TEAS✨ • COLD SEASON TIPS (b/c I’m 🤒) • SAUNA: helps sweat out fever, relieves nasal congestion, relieves cold symptoms (but does NOT change the fact the cold will last 7-10 days) • SAUNA SAFETY TIPS WHILE 🤒 -time 15-20 min max -HYDRATE after 2-4 glasses of h2o -If you feel MORE UNWELL leave and cool off -do not use if 🤰 • ☕️ HOT TEA: provides numerous benefits to combat various sicknesses. Some teas relieve upset stomach, cold symptoms, etc. ✨FLU: CHAMOMILE TEA has two primary agents: alfa-bisabolol and chamazulen and they have anti-inflammatory effect just like Garlic and ginger. CHAMOMILE is anti-inflammatory, antihyperglycemic, and has anticancer properties. ✨COLD: HOTTY TODDY In the SOUTH we drink these when we have a cold - hot herbal tea, whiskey of choice, honey and lemon. Why? Whiskey relieves discomfort, tea helps with throat, honey fights local allergens, lemon for vit C ✨STARBUCKS: MEDICINE BALL or if you’re like me a LONDON FOG LATTE made with COCONUT MILK (earl gray tea, vanilla, lavender, coconut milk-add cinnamon ✨DR. GOOGLE: google the best tea for your symptoms or diagnosis. There are a million herbal teas with specific HEALING PROPERTIES • TAKEAWAY: REST, STAY HYDRATED, do what you can to RELIEVE symptoms but realize you will be under the weather 7-10 days. You can lessen symptoms here but not the duration of how long you’re sick • PHOTOS: 1️⃣🤒 self feeling BLOATED because my body is trying to hold h2o to STAY HYDRATED 2️⃣starbucks☕️order 3️⃣macro-friendly 🍜 4️⃣actual photo shoot😂 5️⃣schnauzers not caring mom is sick, being destructive sassholes😂 • #hiittraining  #russiandollmafia  #russiandollfitness  #nomakeup  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #ampdnutrition  #sweetsweatwaisttrimmer  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought 
One week of clean eating... Abs are popping out. Lost 3lbs of excess. 
In taking daily - Avocado - Blueberries - oats - organic eggs - chicken - tuna - smoked salmon - cottage cheese- sweet potatoes - organic milk - all greens - flax seed - white potatoes - long grain white rice. Lots of water!! #cleaneating #dietplan #highintensitytraining #hit #bodybuilding #abs #cuttingfat #personaltrainer #andysmithhighintensitytraining
I’m cutting! #cuttingfat #muscles #fasting
A big nutritious dinner was needed last night to majorly replenish & re-energise after getting smashed at jiu-jitsu😑
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#postbjjmeal #bjjlife #gotsmashed #somuchfun #carbs #quinoa #plantprotein #legumes #coleslaw #Veganfood #simple #delicious #nutritious #cuttingfat #downafewkgs #gettingsummerready #winning #eattherainbow
Today's lunch and snack at work. #workflow💰 #bannana #honeycrispapple #redgrapes #greengrapes #distilledwater #discipline #lifestyles #vegan #vgang #cuttingfat #fuckfat #sipsip 🐒🐒🙌🏿💪🏿💪🏿💪🏿
QUICK WARMING BOWL OF CHILLI! 🥣In 5 steps and under 20mins! 
It's winter and it's cold... That means salads are less likely to give us what we want. In winter people think hot chocolate, hot soup and hot chilli!

So recipe ⚠ this one pan chilli is super simple! 5 steps

Step 1: fry onions, spinach and mushrooms in @frylighthq

Step 2: add the @quorn_uk mince. Let this simmer until the quorn defrosts circa 10-12mins.

Step 3: add chopped tomatoes (canned or otherwise)

Step 4: add kidney beans

Step 5: (my favourite part) add seasoning and go crazy with it.

Et voila dinner is served and one pan to wash phew!
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#healthyfoodporn #healthyliving #veggierecipes #veganfood #plantpower #plantbased #convenienthealth #chilibeans #healthyoptions #weightlossideas #healthymotivation #halalfoodie #halalfood #foodblogger #highprotein #cuttingfat #wholefood #lowcarbrecipes #nutrition #foodiegram #eatyourcolours #healthyfoodideas #goodmoodfood #nourishyourself #dinnerideas #foodprep #mealprepping
QUICK WARMING BOWL OF CHILLI! 🥣In 5 steps and under 20mins! It's winter and it's cold... That means salads are less likely to give us what we want. In winter people think hot chocolate, hot soup and hot chilli! So recipe ⚠ this one pan chilli is super simple! 5 steps Step 1: fry onions, spinach and mushrooms in @frylighthq Step 2: add the @quorn_uk mince. Let this simmer until the quorn defrosts circa 10-12mins. Step 3: add chopped tomatoes (canned or otherwise) Step 4: add kidney beans Step 5: (my favourite part) add seasoning and go crazy with it. Et voila dinner is served and one pan to wash phew! . . . . . . . . . . . #healthyfoodporn  #healthyliving  #veggierecipes  #veganfood  #plantpower  #plantbased  #convenienthealth  #chilibeans  #healthyoptions  #weightlossideas  #healthymotivation  #halalfoodie  #halalfood  #foodblogger  #highprotein  #cuttingfat  #wholefood  #lowcarbrecipes  #nutrition  #foodiegram  #eatyourcolours  #healthyfoodideas  #goodmoodfood  #nourishyourself  #dinnerideas  #foodprep  #mealprepping 
21/90 CHALLENGE - FREE✨
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Day 2 of the 21/90 challenge for me and hopefully day one for some of you!
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What is it? (See last post)
RULE: It takes 21 days to form a habit and 90 to form a lifestyle. Can you act out of habit for 21 days knowing in 90 IT WILL COME NATURALLY?
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You don’t HAVE to train, you GET to train. Stop saying it as if it’s a BURDEN and count it as a PRIVILEGE.✨ The words you say to yourself are your PERSPECTIVE in the end; don’t put garbage into that head of yours.
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PROS✨
-It’s FREE
-You’ll never regret asking MORE of yourself and BEING A BETTER VERSION OF YOU as a result
-(INSERT ENDLESS REASONS TO DO THIS THING)✨
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CONS✨
-NONE! Yes, I said none. So make like @nike and JUST DO IT!✔️
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‘A well built physique is MORE than VANITY. It shows DISCIPLINE, DIGNITY, and DEDICATION. It requires PATIENCE, PASSION, and SELF RESPECT. It CANNOT be BOUGHT, STOLEN, or INHERITED. It CANNOT be held onto without CONSTANT WORK’ Arnold Schwarzenegger✨
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#hiittraining #russiandollmafia #russiandollfitness #nomakeup #macrocounting #bootygains🍑 #nomakeup #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #ampdnutrition #sweetsweatwaisttrimmer #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought
21/90 CHALLENGE - FREE✨ • Day 2 of the 21/90 challenge for me and hopefully day one for some of you! • What is it? (See last post) RULE: It takes 21 days to form a habit and 90 to form a lifestyle. Can you act out of habit for 21 days knowing in 90 IT WILL COME NATURALLY? • You don’t HAVE to train, you GET to train. Stop saying it as if it’s a BURDEN and count it as a PRIVILEGE.✨ The words you say to yourself are your PERSPECTIVE in the end; don’t put garbage into that head of yours. • PROS✨ -It’s FREE -You’ll never regret asking MORE of yourself and BEING A BETTER VERSION OF YOU as a result -(INSERT ENDLESS REASONS TO DO THIS THING)✨ • CONS✨ -NONE! Yes, I said none. So make like @nike and JUST DO IT!✔️ • ‘A well built physique is MORE than VANITY. It shows DISCIPLINE, DIGNITY, and DEDICATION. It requires PATIENCE, PASSION, and SELF RESPECT. It CANNOT be BOUGHT, STOLEN, or INHERITED. It CANNOT be held onto without CONSTANT WORK’ Arnold Schwarzenegger✨ • #hiittraining  #russiandollmafia  #russiandollfitness  #nomakeup  #macrocounting  #bootygains 🍑 #nomakeup  #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #ampdnutrition  #sweetsweatwaisttrimmer  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought 
Jangan kalah sama baby. Baby aja tiap pagi d jemur biar sehat. Masa saya yg udh besar takut sama matahari. Matahari pagi bagus untuk kesehatan tulang,karna sinar matahari mengandung vitamin D untuk memperkuat tulang dan memperpadat..😁🙏🏼 #tanning #tanningtime #morningsun #tanningday #cuttingbodyfat #cuttingseason #fatburningworkout #cuttingfat #onseason #bodybuilding #bodybuildingnation #bodycontest #bodybuildlife #bodybuildingmotivation #bodybuildingindonesia #bodybuildingcom #bodybuildinglifestyle #binaragaindonesia
Jangan kalah sama baby. Baby aja tiap pagi d jemur biar sehat. Masa saya yg udh besar takut sama matahari. Matahari pagi bagus untuk kesehatan tulang,karna sinar matahari mengandung vitamin D untuk memperkuat tulang dan memperpadat..😁🙏🏼 #tanning  #tanningtime  #morningsun  #tanningday  #cuttingbodyfat  #cuttingseason  #fatburningworkout  #cuttingfat  #onseason  #bodybuilding  #bodybuildingnation  #bodycontest  #bodybuildlife  #bodybuildingmotivation  #bodybuildingindonesia  #bodybuildingcom  #bodybuildinglifestyle  #binaragaindonesia 
LOOK IN THE MIRROR - that is your ONLY COMPETITION ☝🏼
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STOP COMPARING YOURSELF TO OTHERS, it’s counterproductive. Focus on making YOU BETTER one day at a time, one choice at a time, one systematic move at a time. If you want better for yourself PROVE IT. Make your goals actionable✨
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Tell yourself I CAN DO THIS every day and EXECUTE, EXECUTE, EXECUTE✨
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Think LONG TERM✨
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Sure, MOTIVATION will get you started but only HABIT will keep you going, crushing your goals, EVOLVING into the best version of YOU.
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So, I CHALLENGE YOU! Use the 21/90 RULE: It takes 21 days to form a habit and 90 to form a lifestyle. Can you act out of habit for 21 days knowing in 90 IT WILL COME NATURALLY?
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Today was day 1 weighing my food, lifting, and starting back with coach @thejessicarussia after 2.5 years recovering from a car accident. This is a blessing not a burden. This is a PRIVILEGE- one you will covet if taken from you. I’m forming a new lifestyle from TODAY forward. Will you? ✨
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EXCUSES...GET RID OF THEM! I work full time, I’m a mother, I’m a spouse, help my grandparents, volunteer... the list goes on. MAKE TIME TO MAKE MOVES FOR YOUR FUTURE✨
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NO ONE IS STOPPING YOU BUT YOU 🙌🏻
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#hiittraining #russiandollmafia #russiandollfitness #nomakeup #macrocounting #bootygains🍑 #nomakeup #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #ampdnutrition #sweetsweatwaisttrimmer #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #builtnotbought
LOOK IN THE MIRROR - that is your ONLY COMPETITION ☝🏼 • STOP COMPARING YOURSELF TO OTHERS, it’s counterproductive. Focus on making YOU BETTER one day at a time, one choice at a time, one systematic move at a time. If you want better for yourself PROVE IT. Make your goals actionable✨ • Tell yourself I CAN DO THIS every day and EXECUTE, EXECUTE, EXECUTE✨ • Think LONG TERM✨ • Sure, MOTIVATION will get you started but only HABIT will keep you going, crushing your goals, EVOLVING into the best version of YOU. • So, I CHALLENGE YOU! Use the 21/90 RULE: It takes 21 days to form a habit and 90 to form a lifestyle. Can you act out of habit for 21 days knowing in 90 IT WILL COME NATURALLY? • Today was day 1 weighing my food, lifting, and starting back with coach @thejessicarussia after 2.5 years recovering from a car accident. This is a blessing not a burden. This is a PRIVILEGE- one you will covet if taken from you. I’m forming a new lifestyle from TODAY forward. Will you? ✨ • EXCUSES...GET RID OF THEM! I work full time, I’m a mother, I’m a spouse, help my grandparents, volunteer... the list goes on. MAKE TIME TO MAKE MOVES FOR YOUR FUTURE✨ • NO ONE IS STOPPING YOU BUT YOU 🙌🏻 • #hiittraining  #russiandollmafia  #russiandollfitness  #nomakeup  #macrocounting  #bootygains 🍑 #nomakeup  #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #ampdnutrition  #sweetsweatwaisttrimmer  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #builtnotbought 
When you are dieting/cutting, you don’t need to resist all your favourite foods and your food does not have to be as bland as the food featured in the picture is, but you do need to make choices. Will you eat more nutritious foods with slightly less flavour, or will you rather go for sauces, coatings, juices, etc. and have your portions cut by a quarter, a third or even by a half, as liquid foods tend to be very calorie dense, but lacking the nutrients that would in any way contribute to your goal. Either way, you need to take care of your energy balance, i.e., the calories you ingest vs. the calories you expend, and nutrient dense foods will certainly contribute to this goal much better, by making you feel full for longer and providing your body with the nutrients it needs to function properly, even when you’re in a caloric deficit. Remember, you do not have to turn food ascetic for life, but you do need to cut a balance and realize, that while on some instances food should bring you joy, it should primarily serve you as fuel. Once you realize that, reaching your fitness and health goals will immediately become much easier. While we’re on the subject, let me also note that the only liquid calories I do recommend, come from milk, due to its high content of calcium, but even here, going for spinach, cottage cheese or other calcium dense foods would be a superior choice.

The featured meal contained 150g full grain pasta, 200g beef and 70g lettuce seasoned by 5g of pumpkin seed oil and 5g of sunflower seeds.

Wish you all an amazing, successful and delightful week, full of nutritious foods and beautiful people. Remember, beauty is hidden from the eyes 🤗🌞 #pasta #lettuce #food #fitnessfood #beef #meat #gettingfit #salad #fitfoodie #Luxembourg #Slovenia #Trier #foodisfuel #realfood #wholefoods #youcandoit #eathealthy #healthynoms #cuttingfat #cuttingweight #dieting #diet #musclefood #backtobasics #nutritionist #weightloss #weightcut #fitnesslife #fitfood #absaremadeinthekitchen
When you are dieting/cutting, you don’t need to resist all your favourite foods and your food does not have to be as bland as the food featured in the picture is, but you do need to make choices. Will you eat more nutritious foods with slightly less flavour, or will you rather go for sauces, coatings, juices, etc. and have your portions cut by a quarter, a third or even by a half, as liquid foods tend to be very calorie dense, but lacking the nutrients that would in any way contribute to your goal. Either way, you need to take care of your energy balance, i.e., the calories you ingest vs. the calories you expend, and nutrient dense foods will certainly contribute to this goal much better, by making you feel full for longer and providing your body with the nutrients it needs to function properly, even when you’re in a caloric deficit. Remember, you do not have to turn food ascetic for life, but you do need to cut a balance and realize, that while on some instances food should bring you joy, it should primarily serve you as fuel. Once you realize that, reaching your fitness and health goals will immediately become much easier. While we’re on the subject, let me also note that the only liquid calories I do recommend, come from milk, due to its high content of calcium, but even here, going for spinach, cottage cheese or other calcium dense foods would be a superior choice. The featured meal contained 150g full grain pasta, 200g beef and 70g lettuce seasoned by 5g of pumpkin seed oil and 5g of sunflower seeds. Wish you all an amazing, successful and delightful week, full of nutritious foods and beautiful people. Remember, beauty is hidden from the eyes 🤗🌞 #pasta  #lettuce  #food  #fitnessfood  #beef  #meat  #gettingfit  #salad  #fitfoodie  #Luxembourg  #Slovenia  #Trier  #foodisfuel  #realfood  #wholefoods  #youcandoit  #eathealthy  #healthynoms  #cuttingfat  #cuttingweight  #dieting  #diet  #musclefood  #backtobasics  #nutritionist  #weightloss  #weightcut  #fitnesslife  #fitfood  #absaremadeinthekitchen 
LIFEHACK: START YOUR WEEK ON SUNDAY NOT MONDAY✨✨✨
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MONDAYS DON’T HAVE TO SUCK! If you want Monday to be your ‘reset’ button then you need to PREPARE ON SUNDAY to hit the ground running Monday - this is necessary if you are a GOAL CRUSHER✨
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SUCCESSFUL PEOPLE PLAN TO SUCCEED - they may indulge and ‘live’ but they certainly don’t spend every weekend chasing the bottom of a bottle or lusting.
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WEEKENDS: Spend QT with loved ones, run errands, workout, do something FUN, volunteer, RELAX, UNPLUG - do a little bit of nothing
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SUNDAY:
♠️SPEND 1️⃣ HOUR organizing your week via calendar or app based on YOUR GOALS - pencil in the gym, work, friend/fam time, errands for the week ahead while you watch football or sit poolside
♠️EAT HEALTHY - so come Monday morning you aren’t in a lethargic, unproductive food coma. DRINK H2O, avoid alcohol - it’s dehydrating, stress inducing, and will leave you feeling sluggish Monday
♠️GET AHEAD by meal prepping & 30 min catch up on work emails (if the week gets hectic your food won’t and Monday will be easier if the emails don’t wait)
♠️MEDITATE/INDUCE POSITIVITY - to each their own divine but tap into yours whether it’s church or meditation - GET YOUR HEAD RIGHT
♠️SET GOALS for the week, a TO DO list, and a list of ALL YOU ACCOMPLISHED THIS WEEK! Give yourself some credit!
♠️and Yes, girls... WASH YOUR HAIR 😂
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‘FAILING TO PLAN IS PLANNING TO FAIL’ Benjamin Franklin
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PHOTO BREAKDOWN:
1️⃣Thinkin bout makin this week count SWIPE 👈🏼👈🏼👈🏼
2️⃣Prepped for the week 
3️⃣Feels knowing Monday will be smooth
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Life is hectic BUT it doesn’t have to be 🙌🏻 THE HUSTLE STARTS SUNDAYS 🍑
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#hiittraining #russiandollmafia #russiandollfitness #nomakeup #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #ampdnutrition #sweetsweatwaisttrimmer #hiitcardio #fitmom #gymmotivation #fitness #hiitcardioworkout #postinjurycomeback #fitnesstransformation
LIFEHACK: START YOUR WEEK ON SUNDAY NOT MONDAY✨✨✨ • MONDAYS DON’T HAVE TO SUCK! If you want Monday to be your ‘reset’ button then you need to PREPARE ON SUNDAY to hit the ground running Monday - this is necessary if you are a GOAL CRUSHER✨ • SUCCESSFUL PEOPLE PLAN TO SUCCEED - they may indulge and ‘live’ but they certainly don’t spend every weekend chasing the bottom of a bottle or lusting. • WEEKENDS: Spend QT with loved ones, run errands, workout, do something FUN, volunteer, RELAX, UNPLUG - do a little bit of nothing • SUNDAY: ♠️SPEND 1️⃣ HOUR organizing your week via calendar or app based on YOUR GOALS - pencil in the gym, work, friend/fam time, errands for the week ahead while you watch football or sit poolside ♠️EAT HEALTHY - so come Monday morning you aren’t in a lethargic, unproductive food coma. DRINK H2O, avoid alcohol - it’s dehydrating, stress inducing, and will leave you feeling sluggish Monday ♠️GET AHEAD by meal prepping & 30 min catch up on work emails (if the week gets hectic your food won’t and Monday will be easier if the emails don’t wait) ♠️MEDITATE/INDUCE POSITIVITY - to each their own divine but tap into yours whether it’s church or meditation - GET YOUR HEAD RIGHT ♠️SET GOALS for the week, a TO DO list, and a list of ALL YOU ACCOMPLISHED THIS WEEK! Give yourself some credit! ♠️and Yes, girls... WASH YOUR HAIR 😂 • ‘FAILING TO PLAN IS PLANNING TO FAIL’ Benjamin Franklin • PHOTO BREAKDOWN: 1️⃣Thinkin bout makin this week count SWIPE 👈🏼👈🏼👈🏼 2️⃣Prepped for the week 3️⃣Feels knowing Monday will be smooth • Life is hectic BUT it doesn’t have to be 🙌🏻 THE HUSTLE STARTS SUNDAYS 🍑 • #hiittraining  #russiandollmafia  #russiandollfitness  #nomakeup  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #ampdnutrition  #sweetsweatwaisttrimmer  #hiitcardio  #fitmom  #gymmotivation  #fitness  #hiitcardioworkout  #postinjurycomeback  #fitnesstransformation 
Convenient supermarket health has arrived!

So normally I stay away from the ready meal aisle as the flavours  never live up to the front cover and the saturated fat and sugar is off the charts but I was recommended these so I wanted to try and let you guys know too. 
Bol have come up with this nifty concoction of turmeric, lentil cauliflower, carrots and spinach and its vegan too. 
Swipe right to see what this is.

Deets 👉 295kcals here gets you 18g protein, 19g carbs and 9g fat and a whopping 28g of fibre... There are some days I don't even get to 20g!

This is a great option and something we have been waiting for to truly tackle this part of the health market!
Convenient supermarket health has arrived! So normally I stay away from the ready meal aisle as the flavours never live up to the front cover and the saturated fat and sugar is off the charts but I was recommended these so I wanted to try and let you guys know too. Bol have come up with this nifty concoction of turmeric, lentil cauliflower, carrots and spinach and its vegan too. Swipe right to see what this is. Deets 👉 295kcals here gets you 18g protein, 19g carbs and 9g fat and a whopping 28g of fibre... There are some days I don't even get to 20g! This is a great option and something we have been waiting for to truly tackle this part of the health market!
Niedzielne leniuchowanie 🤗 #workout #boxing #cuttingfat
MACROS & INTERMITTENT FASTING - DONT BE A SLAVE TO FOOD 🥞
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Ideally FASTING 16 hours a day and consuming 4-6 meals during an 8 HOUR WINDOW.
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Why? HEALTHY - SUSTAINABLE LIFESTYLE, FASTING HEALTH BENEFITS &  DESIRED PHYSIQUE YEAR ROUND (see previous post)
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DISCLAIMER: Certain people require certain diets for health reasons and not all foods agree with everyone. That being said, if you can choose flexible (macro) dieting combined with IM is pretty much the way to go - IF PHYSICALLY ABLE.
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You are able to sustain ALL NUTRIENTS from consuming Whole Foods, as you should. WHOLE FOODS MAKE YOU FEEL WHOLE!
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So what is your goal? Cutting / lose stubborn mid-section fat / bulking / detox / sustainable physique / I COULD GO ON FOREVER - POINT BEING - MACROS w/IM is a sustainable, healthy, AESTHETIC GOAL ACHIEVING lifestyle for most healthy people. You are not deprived of food or nutrients.
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When your quality food intake is lacking medicine often times cannot help you; and when your quality food intake is ON POINT you often will NOT NEED MEDICINE. ‘Let food be thy medicine and medicine be thy food’ - Hippocrates
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@thejessicarussia has us both eating protein pancakes multiple days a week, cutting, building 🍑, and feeling healthier than ever. A 🍑 I will have year round not just when competing. I’ve competed, yo-yo dieted, bulked before cutting... done everything and I’ve sat on the bench 2.5 years after being injured. I just hope my journey now, training others again later and this team @russiandollfitness helps as many beautiful women as possible achieve their goals! Jess is not only a close friend but an amazing coach. She is getting me back in the game and better than ever before long. CHECK HER OUT! Feel free to message either of us.
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#ieatpancakeseveryday #intermittentfasting #hiittraining #teambuiltnotbought #russiandollmafia #russiandollfitness #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #ieatpancakeseveryday #postinjurycomeback #fitnessmotivation #fitblogger #fitnessblogger #training💪 #fitspo_beauty #fitmom #fitmomlife #selfcare #selflove #fitnessjourney #ifitfitsyourmacros #iifym #iifymgirls #proteinpancakes
MACROS & INTERMITTENT FASTING - DONT BE A SLAVE TO FOOD 🥞 • Ideally FASTING 16 hours a day and consuming 4-6 meals during an 8 HOUR WINDOW. • Why? HEALTHY - SUSTAINABLE LIFESTYLE, FASTING HEALTH BENEFITS & DESIRED PHYSIQUE YEAR ROUND (see previous post) • DISCLAIMER: Certain people require certain diets for health reasons and not all foods agree with everyone. That being said, if you can choose flexible (macro) dieting combined with IM is pretty much the way to go - IF PHYSICALLY ABLE. • You are able to sustain ALL NUTRIENTS from consuming Whole Foods, as you should. WHOLE FOODS MAKE YOU FEEL WHOLE! • So what is your goal? Cutting / lose stubborn mid-section fat / bulking / detox / sustainable physique / I COULD GO ON FOREVER - POINT BEING - MACROS w/IM is a sustainable, healthy, AESTHETIC GOAL ACHIEVING lifestyle for most healthy people. You are not deprived of food or nutrients. • When your quality food intake is lacking medicine often times cannot help you; and when your quality food intake is ON POINT you often will NOT NEED MEDICINE. ‘Let food be thy medicine and medicine be thy food’ - Hippocrates • @thejessicarussia has us both eating protein pancakes multiple days a week, cutting, building 🍑, and feeling healthier than ever. A 🍑 I will have year round not just when competing. I’ve competed, yo-yo dieted, bulked before cutting... done everything and I’ve sat on the bench 2.5 years after being injured. I just hope my journey now, training others again later and this team @russiandollfitness helps as many beautiful women as possible achieve their goals! Jess is not only a close friend but an amazing coach. She is getting me back in the game and better than ever before long. CHECK HER OUT! Feel free to message either of us. • #ieatpancakeseveryday  #intermittentfasting  #hiittraining  #teambuiltnotbought  #russiandollmafia  #russiandollfitness  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #ieatpancakeseveryday  #postinjurycomeback  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #fitspo_beauty  #fitmom  #fitmomlife  #selfcare  #selflove  #fitnessjourney  #ifitfitsyourmacros  #iifym  #iifymgirls  #proteinpancakes 
Day 2 of #juicing. Lack of fat, calories makes you a bit tired, low energy and hungry. The sense of not feeling full starts to play a roll. But the crazy thing, your body and mind start desire different things. Your mind wonders if this is a good idea but your body wander for food filled with carbs and fat. 
#joinheat #splitintotwo #30days #calories #cuttingfat @nifrog @hooniganofcoffee 
Dont forget to #follow our #video #series #transformation. We'll have more about juicing in our video coming soon!!
Day 2 of #juicing . Lack of fat, calories makes you a bit tired, low energy and hungry. The sense of not feeling full starts to play a roll. But the crazy thing, your body and mind start desire different things. Your mind wonders if this is a good idea but your body wander for food filled with carbs and fat. #joinheat  #splitintotwo  #30days  #calories  #cuttingfat  @nifrog @hooniganofcoffee Dont forget to #follow  our #video  #series  #transformation . We'll have more about juicing in our video coming soon!!
Buss ah dance because the workout was so bomb! This is my best dance move leave me alone!! 😩😩😩 #cuttingfat
Buss ah dance because the workout was so bomb! This is my best dance move leave me alone!! 😩😩😩 #cuttingfat 
COFFEE & INTERMITTENT FASTING (IM)
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Is coffee okay during IM? Yes, BUT we are talking black coffee.
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WHY? Black coffee has 0 calories AND is a natural appetite suppressant. Look, if you drink something under 50 calories you’ll stay in FASTED STATE so if you need a splash of cream, JUST DO IT.
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SOME FASTING IS BETTER THAN NO FASTING so:
1️⃣ if you can’t live without your regular coffee or ‘bulletproof’ coffee then drink it but stick with IF (this is modified IF but BETTER THAN NO IF)
2️⃣ non dairy sugar free fat free carb free cal free CREAM OPTIONS @waldenfarmsinternational (2nd photo)
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🔟 BENEFITS of IM:
WEIGHT LOSS, DETOX, REDUCED INFLAMMATION, REDUCED BLOOD GLUCOSE LEVELS, IMPROVED DIGESTIVE HEALTH, REDUCED BP, INCREASED HGH LVLS, HEALTHIER BRAIN FUNCTION, ENHANCED IMMUNITY, REDUCED CRAVINGS 🙌🏻
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PHOTO BREAKDOWN: 
1️⃣this mug, all smiles after @naturally_bright_ 
SWIPE 👈🏼
2️⃣dairy free, sugar free creamer options (health food aisle)
3️⃣BENEFITS OF COFFEE (endless)
4️⃣BENEFITS of MOMS DRINKING ☕️ 😂
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STARBUCKS IM RECOMMENDATION FOR IM on the go:
☕️ Iced cold brew made with water - no classic
☕️ Americano made with water - no classic - 2 splenda
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#frecklesfordays #hiittraining #hiittraining #teambuiltnotbought #russiandollmafia #russiandollfitness #nomakeup #nomakeupchallenge #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #ieatpancakeseveryday #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #training💪 #fitspo_beauty #fitmom #fitmomlife #selfcare #selflove #fitnessjourney #trainertips #ifitfitsyourmacros #iifym #iifymgirls
COFFEE & INTERMITTENT FASTING (IM) • Is coffee okay during IM? Yes, BUT we are talking black coffee. • WHY? Black coffee has 0 calories AND is a natural appetite suppressant. Look, if you drink something under 50 calories you’ll stay in FASTED STATE so if you need a splash of cream, JUST DO IT. • SOME FASTING IS BETTER THAN NO FASTING so: 1️⃣ if you can’t live without your regular coffee or ‘bulletproof’ coffee then drink it but stick with IF (this is modified IF but BETTER THAN NO IF) 2️⃣ non dairy sugar free fat free carb free cal free CREAM OPTIONS @waldenfarmsinternational (2nd photo) • 🔟 BENEFITS of IM: WEIGHT LOSS, DETOX, REDUCED INFLAMMATION, REDUCED BLOOD GLUCOSE LEVELS, IMPROVED DIGESTIVE HEALTH, REDUCED BP, INCREASED HGH LVLS, HEALTHIER BRAIN FUNCTION, ENHANCED IMMUNITY, REDUCED CRAVINGS 🙌🏻 • PHOTO BREAKDOWN: 1️⃣this mug, all smiles after @naturally_bright_ SWIPE 👈🏼 2️⃣dairy free, sugar free creamer options (health food aisle) 3️⃣BENEFITS OF COFFEE (endless) 4️⃣BENEFITS of MOMS DRINKING ☕️ 😂 • STARBUCKS IM RECOMMENDATION FOR IM on the go: ☕️ Iced cold brew made with water - no classic ☕️ Americano made with water - no classic - 2 splenda • #frecklesfordays  #hiittraining  #hiittraining  #teambuiltnotbought  #russiandollmafia  #russiandollfitness  #nomakeup  #nomakeupchallenge  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #ieatpancakeseveryday  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #training 💪 #fitspo_beauty  #fitmom  #fitmomlife  #selfcare  #selflove  #fitnessjourney  #trainertips  #ifitfitsyourmacros  #iifym  #iifymgirls 
LEAN OUT BEFORE BULKING
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Here’s why 🙌🏻
1️⃣ Solid muscle development (to look great while gaining weight you MUST start out lean - this allows for healthier muscle development, SUSTAINABILITY, and definition year round)
2️⃣ Low body fat % (You make better gains when you are in the 8-15% range)
(This % is just during the process - if you want. Softer look end goal will be around 18-20%)
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This is the right route to develop these features: TINY WAIST, DAT 🍑, ZERO BACK FAT, SHAPELY SHOULDERS, ATHLETIC ARMS & LEGS
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WHY? BECAUSE if you are lean but deficit in muscle you just look SKINNY - AND - if you are full of muscle but it’s masked by fat you just look BIG but you aren’t turning any heads
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Your GOAL PHYSIQUE COMES ONE DAY AT A TIME so SHOW UP and BE CONSISTENT!
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If you are like me I dislike how I look CUTTING but ITS WITH INTENT - going LEAN BEFORE BULKING gives me the aesthetic/end goal I desire ALL YEAR. So for now... watch me happily wither away😂
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#hiittraining #teambuiltnotbought #shrinktogrow #cuttobulk #russiandollmafia #russiandollfitness #nomakeup #nomakeupchallenge #macrocounting #bootygains🍑 #cuttingfat #fatlossjourney #fatlosshelp #fatlosstransformation #ieatpancakeseveryday #postinjurycomeback #sweetsweat #fitnessmotivation #fitblogger #fitnessblogger #gymsharkwomen #training💪 #fitspo_beauty #fitmom #fitmomlife #selfcare #selflove #fitnessjourney #trainertips #ampdnutrition 🍑
LEAN OUT BEFORE BULKING • Here’s why 🙌🏻 1️⃣ Solid muscle development (to look great while gaining weight you MUST start out lean - this allows for healthier muscle development, SUSTAINABILITY, and definition year round) 2️⃣ Low body fat % (You make better gains when you are in the 8-15% range) (This % is just during the process - if you want. Softer look end goal will be around 18-20%) • This is the right route to develop these features: TINY WAIST, DAT 🍑, ZERO BACK FAT, SHAPELY SHOULDERS, ATHLETIC ARMS & LEGS • WHY? BECAUSE if you are lean but deficit in muscle you just look SKINNY - AND - if you are full of muscle but it’s masked by fat you just look BIG but you aren’t turning any heads • Your GOAL PHYSIQUE COMES ONE DAY AT A TIME so SHOW UP and BE CONSISTENT! • If you are like me I dislike how I look CUTTING but ITS WITH INTENT - going LEAN BEFORE BULKING gives me the aesthetic/end goal I desire ALL YEAR. So for now... watch me happily wither away😂 • #hiittraining  #teambuiltnotbought  #shrinktogrow  #cuttobulk  #russiandollmafia  #russiandollfitness  #nomakeup  #nomakeupchallenge  #macrocounting  #bootygains 🍑 #cuttingfat  #fatlossjourney  #fatlosshelp  #fatlosstransformation  #ieatpancakeseveryday  #postinjurycomeback  #sweetsweat  #fitnessmotivation  #fitblogger  #fitnessblogger  #gymsharkwomen  #training 💪 #fitspo_beauty  #fitmom  #fitmomlife  #selfcare  #selflove  #fitnessjourney  #trainertips  #ampdnutrition  🍑
#Facts #bodybuilding #CHOICES #cuttingfat  # cutting #cobrabodyfitness #lifestyles #healthylifestyle #motavation @blackvegantube 🙌🏿🙌🏿💪🏿💪🏿💪🏿
My 14 day challenge starts today.  I know I owe a couple of you an email.  I'll be following up with you today. 
When it comes to fat loss, there's more than one way to skin a cat

#cuttingfat
#plexusfitsquad
#healthymealreplacement
Pic from yesterday on chestday. cutting fats is definitely helping :-) slowly getting more defined. Need to work on my shoulders though, but they get injured easily. Old lady was not impressed (‘’pffft great, another douchebag flexing in the mirror 🙄’’) Can’t blame her, but I almost never do that. I was just happy with the results🤷🏻‍♂️And we have athletes that won worldchampionships at our gym so I’m a beginner compared to them 😳#fitness #natural #meatfree #drugfree #drugfreeyouth #sxe #straightedge #thestraightedge#antidrugs #naturalfitness #natty #fluffy#straightedgefitness #fit#bulk #bulking #fat #cuttingfat #fatburning
Pic from yesterday on chestday. cutting fats is definitely helping :-) slowly getting more defined. Need to work on my shoulders though, but they get injured easily. Old lady was not impressed (‘’pffft great, another douchebag flexing in the mirror 🙄’’) Can’t blame her, but I almost never do that. I was just happy with the results🤷🏻‍♂️And we have athletes that won worldchampionships at our gym so I’m a beginner compared to them 😳#fitness  #natural  #meatfree  #drugfree  #drugfreeyouth  #sxe  #straightedge  #thestraightedge #antidrugs  #naturalfitness  #natty  #fluffy #straightedgefitness  #fit #bulk  #bulking  #fat  #cuttingfat  #fatburning 
By this time I had cut about 50 of the 70lbs I lost in 2016. (Pic was in early June 2016 I started in mid-February 2016) Just wanted to share this pic. Felt good to go from staypuft to this cuz I started thinking “why don’t I check on my back?” Cuz I spent so much time focusing on my stomach at the time. Little did I know I began to add tone/definition by this point. Lat pulls and shoulder workouts pay off for real! #Goals #Fitness #Exercise #Health #Nutrition #Results #24HourFitness #BetterHealth #BetterBody #Gym #Dedication #Tone #Muscle #CuttingFat #BurningFat #Cardio #Lats #Shoulders #Quads #Biceps #Muscles #Transformation #Healthier #Weight #WeightLoss #Toning #ToneUp #ToningUp #Progress #FitnessGoals
By this time I had cut about 50 of the 70lbs I lost in 2016. (Pic was in early June 2016 I started in mid-February 2016) Just wanted to share this pic. Felt good to go from staypuft to this cuz I started thinking “why don’t I check on my back?” Cuz I spent so much time focusing on my stomach at the time. Little did I know I began to add tone/definition by this point. Lat pulls and shoulder workouts pay off for real! #Goals  #Fitness  #Exercise  #Health  #Nutrition  #Results  #24HourFitness  #BetterHealth  #BetterBody  #Gym  #Dedication  #Tone  #Muscle  #CuttingFat  #BurningFat  #Cardio  #Lats  #Shoulders  #Quads  #Biceps  #Muscles  #Transformation  #Healthier  #Weight  #WeightLoss  #Toning  #ToneUp  #ToningUp  #Progress  #FitnessGoals 
French toast everyday?! Yes please

French toast sounds so luxurious, you naturally think butter, sugar and milk. I have used none of those in my recipe but the taste is still delicious.

Recipe alert ⚠ all you need is: 4tbs egg whites (or 1 🥚), scoop of vanilla protein powder, bread, cinnamon & any toppings you like. (prefer to see a video? Well I have one in my breakfast highlights on my page) 
Step 1: grab a wide bowl and mix 1 scoop of protein with the egg whites, dash of cinnamon

Step 2: dunk your bread slice into the bowl allowing it to absorb the liquid

Step 3: grab a pan and oil it (I use fry light). Step 4: start frying, when you can move the toast easily chances are it's browned and time to turn it over.

Step 5: pat yourself on the back cos you're done. Chuck some topping on and dig in. I used berries, agave and 🥥 alpro yoghurt.

Healthy tip: fry light spray over oil. These are so helpful in reducing oil use which has significant kcals. For shallow frying they're excellent!

Tag a friend who loves French Toast and needs this recipe below 👇 .
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#frenchtoast #lowsugar #foodforlife #healthyrecipes #breakfastinspo #healthyfoodporn #weightlossideas #foodblogger #leanin15 #eathealthy #whole30food #realfood  #cleaneating #feedyourbody #noaddedsugar #balancedeating #healthynothungry #healthyfoodideas #breadlover #halalfood #f52 #balance #renourish #strongnotskinny #cuttingfat #stayinghealthy
French toast everyday?! Yes please French toast sounds so luxurious, you naturally think butter, sugar and milk. I have used none of those in my recipe but the taste is still delicious. Recipe alert ⚠ all you need is: 4tbs egg whites (or 1 🥚), scoop of vanilla protein powder, bread, cinnamon & any toppings you like. (prefer to see a video? Well I have one in my breakfast highlights on my page) Step 1: grab a wide bowl and mix 1 scoop of protein with the egg whites, dash of cinnamon Step 2: dunk your bread slice into the bowl allowing it to absorb the liquid Step 3: grab a pan and oil it (I use fry light). Step 4: start frying, when you can move the toast easily chances are it's browned and time to turn it over. Step 5: pat yourself on the back cos you're done. Chuck some topping on and dig in. I used berries, agave and 🥥 alpro yoghurt. Healthy tip: fry light spray over oil. These are so helpful in reducing oil use which has significant kcals. For shallow frying they're excellent! Tag a friend who loves French Toast and needs this recipe below 👇 . . . . . . . . . . #frenchtoast  #lowsugar  #foodforlife  #healthyrecipes  #breakfastinspo  #healthyfoodporn  #weightlossideas  #foodblogger  #leanin15  #eathealthy  #whole30food  #realfood  #cleaneating  #feedyourbody  #noaddedsugar  #balancedeating  #healthynothungry  #healthyfoodideas  #breadlover  #halalfood  #f52  #balance  #renourish  #strongnotskinny  #cuttingfat  #stayinghealthy 
My arms felt like oodles and noodles today but at least I'm getting the work in. Happy weekend kids.
#armday 
#stalkywhiteboy 
#cuttingfat 
#progress 
#planetfitness 
#gains
Continuing in my #fitnessjourney one year ago vs today..I've continued with #myfitnessgoals #cuttingfat #burningfat #shredded #buildingmuscle it can be done..even at 50+ years of age. This coming Saturday I'll turn 55..and I'm literally in the best shape of my life. One day/one workout at a time #davelewisfitness #davewashere💪💪 #onedayatatime #transformation #bodygoals #fitbody #getfit #gettingfit #fitnessfreak #ilift #iworkout #igfitness #igfit #instafit #instafitness #fitnesspic #gymlife #exercise #bodysculpting #gymflow #fitfam #gymfam #ventfitness
Continuing in my #fitnessjourney  one year ago vs today..I've continued with #myfitnessgoals  #cuttingfat  #burningfat  #shredded  #buildingmuscle  it can be done..even at 50+ years of age. This coming Saturday I'll turn 55..and I'm literally in the best shape of my life. One day/one workout at a time #davelewisfitness  #davewashere 💪💪 #onedayatatime  #transformation  #bodygoals  #fitbody  #getfit  #gettingfit  #fitnessfreak  #ilift  #iworkout  #igfitness  #igfit  #instafit  #instafitness  #fitnesspic  #gymlife  #exercise  #bodysculpting  #gymflow  #fitfam  #gymfam  #ventfitness 
Well that was a true test of mental strength 4 sets of 8 deadlifts at 95kg on minimal carbs and calories! 💪🏻
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#5weekstogo #bodybuilding #bodybuildingcomp #deadlifts #powerlifting #gettingitdone #keepgrinding #noexcuses  #strength #buildingmuscle  #cuttingfat #sculpting #caloriedeficit #aotearoastrong
Onederland! A few weeks ago I broke 200 after putting my self-care on the back burner the last few years. I was hesitant to post after I first hit 199 to make sure I’d be able to maintain and keep losing (as I set 200 lbs as my first goal) and hit my second goal of 185. I’m finally starting to feel comfortable in my body again and regain some confidence. Here’s to the next ten pounds lost and my number one cheerleader @manfredbrugger_  #onederland #cuttingfat #getting fit #footfetishahahah
Onederland! A few weeks ago I broke 200 after putting my self-care on the back burner the last few years. I was hesitant to post after I first hit 199 to make sure I’d be able to maintain and keep losing (as I set 200 lbs as my first goal) and hit my second goal of 185. I’m finally starting to feel comfortable in my body again and regain some confidence. Here’s to the next ten pounds lost and my number one cheerleader @manfredbrugger_ #onederland  #cuttingfat  #getting  fit #footfetishahahah 
If you cant accept me at my bulk, you don't deserve me when I'm cut. 
To the guy who blocked me today after looking at my Instagram, your loss. 
I am so much more than a body.. #FITSPIRATION #fitspo #healthyisthenewskinny #cuttingfat #progressnotperfection #teamjackedelsa
Great info from @mytrainercarmen 🤘🏼
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What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it?
💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight..
💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass..
💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well.
💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t..
💙Pros? When done correctly, it works.
💙Should you bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you..
💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑
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#bulking #bulkingseason #bulkingandcutting #cuttingfat #cuttingbodyfat #bulk #cut #fitnessmotivation #fitness #womensfitness #certifiedpersonaltrainer #certifiedtrainer #certifiedbootybuilder #howtoexercise #fitnessandhealth #fitnessnutrition #dontsweatthedetails #justgetactive #nutrition #health #healthyeat
Great info from @mytrainercarmen 🤘🏼 ------ What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it? 💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight.. 💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass.. 💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well. 💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t.. 💙Pros? When done correctly, it works. 💙Should you bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you.. 💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑 . #bulking  #bulkingseason  #bulkingandcutting  #cuttingfat  #cuttingbodyfat  #bulk  #cut  #fitnessmotivation  #fitness  #womensfitness  #certifiedpersonaltrainer  #certifiedtrainer  #certifiedbootybuilder  #howtoexercise  #fitnessandhealth  #fitnessnutrition  #dontsweatthedetails  #justgetactive  #nutrition  #health  #healthyeat 
@Regran_ed from @mytrainercarmen -  What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it?
💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight..
💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass..
💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well.
💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t..
💙Pros? When done correctly, it works.
💙Should you bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you..
💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑
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#bulking #bulkingseason #bulkingandcutting #cuttingfat #cuttingbodyfat #bulk #cut #fitnessmotivation #fitness #womensfitness #certifiedpersonaltrainer #certifiedtrainer #certifiedbootybuilder #howtoexercise #fitnessandhealth #fitnessnutrition #dontsweatthedetails #justgetactive #nutrition #health #healthyeating #behealthy #eatright #workout
@Regran_ed from @mytrainercarmen - What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it? 💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight.. 💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass.. 💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well. 💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t.. 💙Pros? When done correctly, it works. 💙Should you bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you.. 💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑 . #bulking  #bulkingseason  #bulkingandcutting  #cuttingfat  #cuttingbodyfat  #bulk  #cut  #fitnessmotivation  #fitness  #womensfitness  #certifiedpersonaltrainer  #certifiedtrainer  #certifiedbootybuilder  #howtoexercise  #fitnessandhealth  #fitnessnutrition  #dontsweatthedetails  #justgetactive  #nutrition  #health  #healthyeating  #behealthy  #eatright  #workout 
What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it?
💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight..
💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass..
💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well.
💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t..
💙Pros? When done correctly, it works.
💙Should YOU bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you..
💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑
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#bulking #bulkingseason #bulkingandcutting #cuttingfat #cuttingbodyfat #bulk #cut #fitnessmotivation #fitness #womensfitness #certifiedpersonaltrainer #certifiedtrainer #certifiedbootybuilder #howtoexercise #fitnessandhealth #fitnessnutrition #dontsweatthedetails #justgetactive #nutrition #health #healthyeating #behealthy #eatright #workoutregularly #exerciseregularly #mytrainercarmen
What exactly is bulking & cutting? Should you be doing it? Does it work? How do you do it? 💙Bulk = Primary goal is to build muscle. More specifically to build muscle while trying to keep fat-gain to a minimum. Generally increased carbs & increased overall calories. It DOES NOT mean eat everything in sight.. 💙Cut = Primary goal is to lose fat. More specifically to shed fat to reveal all the muscle you’ve added on during your bulk. All the while trying not to lose too much lean muscle mass.. 💙What’s the order? Most of the time people bulk then cut. Can you do both at once, yes you can, but likely not very well. 💙Are there any cons? Yes. It does not go according to plan for quite a lot of people, they tend to end up at the exact same stage as before, but w/ slightly higher body fat percentage. The free for all nature of bulking can lead to issues w/ binging. Cutting can mess with your hormones. There is no exact formula, some people gain 4 pounds in 4 weeks doing a “dirty bulk” & look great, some people don’t.. 💙Pros? When done correctly, it works. 💙Should YOU bulk & cut?! First off, do you want to? If not, then who cares, don’t do it. Are you a pro body builder? Then you already got this covered. If you just really want to try it, I suggest checking out @bretcontreras1 research on it, in fact research as much as you can, prepare yourself, have a well mapped out plan, & see what works for you.. 💙Do I do bulking & cutting? Nope! I don’t like tracking or messing w/ calorie count & all that. I also don’t like drastically fluctuating my weight. Instead I eat enough to maintain my muscle & fuel my workouts & daily life, I eat healthy year round. I relax a bit around the Holidays, intensify my booty lifts, & just hope the excess calories & treats go straight to the rump roast.🤞🏽😂✊🏽😬🍑 . #bulking  #bulkingseason  #bulkingandcutting  #cuttingfat  #cuttingbodyfat  #bulk  #cut  #fitnessmotivation  #fitness  #womensfitness  #certifiedpersonaltrainer  #certifiedtrainer  #certifiedbootybuilder  #howtoexercise  #fitnessandhealth  #fitnessnutrition  #dontsweatthedetails  #justgetactive  #nutrition  #health  #healthyeating  #behealthy  #eatright  #workoutregularly  #exerciseregularly  #mytrainercarmen 
Make lunch worthwhile and get walking! 👟 
To me lunch is essential to maintaining function during the day. Otherwise I end up tired and a bit like a trapped mouse at a desk all day.

What better way to kick lunch up a notch than by going for a walk with a view. You may find yourself refreshed and ready for the afternoon.
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#lunchtimewalk #healthylunchideas #gettinghealthy #weightloss #eatrightnotless #cleaneating #feedyourbody #balancedeating #balance #healthyoptions #halalfood #f52 #foodblogger #renourish #strongnotskinny #cuttingfat #wholefood #eatwellbewell #nutrition #foodie #eatyourcolours #walkmore #neatup247 #wholefood #eatgoodfeelgood
Make lunch worthwhile and get walking! 👟 To me lunch is essential to maintaining function during the day. Otherwise I end up tired and a bit like a trapped mouse at a desk all day. What better way to kick lunch up a notch than by going for a walk with a view. You may find yourself refreshed and ready for the afternoon. . . . . . . . . . . . . . #lunchtimewalk  #healthylunchideas  #gettinghealthy  #weightloss  #eatrightnotless  #cleaneating  #feedyourbody  #balancedeating  #balance  #healthyoptions  #halalfood  #f52  #foodblogger  #renourish  #strongnotskinny  #cuttingfat  #wholefood  #eatwellbewell  #nutrition  #foodie  #eatyourcolours  #walkmore  #neatup247  #wholefood  #eatgoodfeelgood 
I’m reminded that tomorrow is Motivation Monday! 
For all the locals meet me in ‘The Garage’ tomorrow.

Let’s lift and burn some calories. 
I have 19 Days left in this program and I want you all to finish strong 💪🏽 with me!!!! #trialifestylecoaching 
#myfavoritepersoninthisworld
#buildingmuscle
#cuttingfat
Don't get caught up in the hype.

Dishoom is one of my favourite places as I always enjoy my meal, the service and decor!

What's your fav restaurant comment below 👇

However often being on Instagram and seeing people's cool new places to checkout you feel like you have to try something different or see why people rave about a place. Instead I had a great meal and so what if it's somewhere I go to time and time again.

Case in point last week we tried to go elan cafe.. Too big a que and we opted for the place next door. Looking inside briefly I didn't automatically get the hype, seemed tiny though yes the floral was lovely. 
So enjoy your choices and do what you like.
If you want to enjoy my fav place I got:

Pav bhaji - delicious and spicy 
Chicken Ruby - very succulent could do with more chicken :p
Daal - buttery and so on point not spicy.
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#toplondonrestaurants #indianfood  #londonfoodguide #thenewhealthy #gettinghealthy#weightloss #eatrightnotless #goodmoodfood #feedyourbody #balancedeating #balance #healthyoptions #halalfood #f52 #foodblogger #dinnerideas #strongnotskinny #cuttingfat #wholefood #eatwellbewell #nutrition #foodie #eatyourcolours #daal #curryhouse #londonsbestfood
Don't get caught up in the hype. Dishoom is one of my favourite places as I always enjoy my meal, the service and decor! What's your fav restaurant comment below 👇 However often being on Instagram and seeing people's cool new places to checkout you feel like you have to try something different or see why people rave about a place. Instead I had a great meal and so what if it's somewhere I go to time and time again. Case in point last week we tried to go elan cafe.. Too big a que and we opted for the place next door. Looking inside briefly I didn't automatically get the hype, seemed tiny though yes the floral was lovely. So enjoy your choices and do what you like. If you want to enjoy my fav place I got: Pav bhaji - delicious and spicy Chicken Ruby - very succulent could do with more chicken :p Daal - buttery and so on point not spicy. . . . . . . . . . . . #toplondonrestaurants  #indianfood  #londonfoodguide  #thenewhealthy  #gettinghealthy #weightloss  #eatrightnotless  #goodmoodfood  #feedyourbody  #balancedeating  #balance  #healthyoptions  #halalfood  #f52  #foodblogger  #dinnerideas  #strongnotskinny  #cuttingfat  #wholefood  #eatwellbewell  #nutrition  #foodie  #eatyourcolours  #daal  #curryhouse  #londonsbestfood 
my cravings have been NONEXISTENT  during this shred 🤔 it’s like if you don’t eat sugar, you don’t crave it...hmmm...seems revolutionary 😳 
HOWEVER, I love trying to incorporate more veg into my diet, so I present, protein ice cream! Made with ice, water, spinach, + protein powder 😋 topped with cinnamon for a dash of anti-inflammation ✌🏼
my cravings have been NONEXISTENT during this shred 🤔 it’s like if you don’t eat sugar, you don’t crave it...hmmm...seems revolutionary 😳 HOWEVER, I love trying to incorporate more veg into my diet, so I present, protein ice cream! Made with ice, water, spinach, + protein powder 😋 topped with cinnamon for a dash of anti-inflammation ✌🏼
#Repost. My bikini client Isabelle  @isabelleisonfit just 2 weeks out, she’s gonna be tough at that show. 🏆🏆🏆
・・・
See y’all soon. NPC Natural KY Championships in 15 days! Jumped right back into prep after a couple weeks of maintenance/a little bit of reversing and although jumping in abruptly has been very mentally challenging these past couple days, it will be so rewarding. Ecstatic to bring such an improved package to the stage in 2 weeks. Happy Friday’s eve everyone! 😊
••••••••••••
#jjslegion ———
Coach: @johnnyjuice1 ———
I will be wearing my gorgeous bikini handmade by @vicky_ross_fit ! ———
Tan will be by @protan_official
••••••••••••
#bikiniprep #npcnaturalky #npckentucky #npckychampionships #vickyrossfit #vickyrossfitbikinis #2weeksout #dieting #cuttingfat
#Repost . My bikini client Isabelle @isabelleisonfit just 2 weeks out, she’s gonna be tough at that show. 🏆🏆🏆 ・・・ See y’all soon. NPC Natural KY Championships in 15 days! Jumped right back into prep after a couple weeks of maintenance/a little bit of reversing and although jumping in abruptly has been very mentally challenging these past couple days, it will be so rewarding. Ecstatic to bring such an improved package to the stage in 2 weeks. Happy Friday’s eve everyone! 😊 •••••••••••• #jjslegion  ——— Coach: @johnnyjuice1 ——— I will be wearing my gorgeous bikini handmade by @vicky_ross_fit ! ——— Tan will be by @protan_official •••••••••••• #bikiniprep  #npcnaturalky  #npckentucky  #npckychampionships  #vickyrossfit  #vickyrossfitbikinis  #2weeksout  #dieting  #cuttingfat 
See y’all soon. NPC Natural KY Championships in 15 days! Jumped right back into prep after a couple weeks of maintenance/a little bit of reversing and although jumping in abruptly has been very mentally challenging these past couple days, it will be so rewarding. Ecstatic to bring such an improved package to the stage in 2 weeks. Happy Friday’s eve everyone! 😊
••••••••••••
#jjslegion ———
Coach: @johnnyjuice1 ———
I will be wearing my gorgeous bikini handmade by @vicky_ross_fit ! ———
Tan will be by @protan_official
••••••••••••
#bikiniprep #npcnaturalky #npckentucky #npckychampionships #vickyrossfit #vickyrossfitbikinis #2weeksout #dieting #cuttingfat
See y’all soon. NPC Natural KY Championships in 15 days! Jumped right back into prep after a couple weeks of maintenance/a little bit of reversing and although jumping in abruptly has been very mentally challenging these past couple days, it will be so rewarding. Ecstatic to bring such an improved package to the stage in 2 weeks. Happy Friday’s eve everyone! 😊 •••••••••••• #jjslegion  ——— Coach: @johnnyjuice1 ——— I will be wearing my gorgeous bikini handmade by @vicky_ross_fit ! ——— Tan will be by @protan_official •••••••••••• #bikiniprep  #npcnaturalky  #npckentucky  #npckychampionships  #vickyrossfit  #vickyrossfitbikinis  #2weeksout  #dieting  #cuttingfat 
Alright my people .. everyone wants to follow this cut prob bc it’s my biggest cut I been on.. so far i am down 9 lb in 3 or 4 weeks. I am@planning to go from 155 to 130 I  don’t know but my trainer says to so.. here we go these are the first pics I took today. Hit me up if your interested to do it with me ..#fitness #fit #shreddedlife #shredding #bulkvscut #cuttingfat #fitfamily #fitnessjourney #fitmomjourney #fitnessgirl #fitfun #leabianswholift #weightlossjourney #weightlosstransformation #liftingheavy #followforworkouts #fitnessfreaks #fitnesstrainer #weightlossdiet #weightlossinspiration #weightlossgoals #flexonem #armday #abscomingsoon
Alright my people .. everyone wants to follow this cut prob bc it’s my biggest cut I been on.. so far i am down 9 lb in 3 or 4 weeks. I am@planning to go from 155 to 130 I don’t know but my trainer says to so.. here we go these are the first pics I took today. Hit me up if your interested to do it with me ..#fitness  #fit  #shreddedlife  #shredding  #bulkvscut  #cuttingfat  #fitfamily  #fitnessjourney  #fitmomjourney  #fitnessgirl  #fitfun  #leabianswholift  #weightlossjourney  #weightlosstransformation  #liftingheavy  #followforworkouts  #fitnessfreaks  #fitnesstrainer  #weightlossdiet  #weightlossinspiration  #weightlossgoals  #flexonem  #armday  #abscomingsoon 
OBJECTS IN MIRROR APEAR SMALLER THAN THEY ARE?? Im feeling #depleted #squishy and I know it's bc I'm not eating any carbs and #lifting heavy like I have been but I'm losing #fat #cuttingfat and then I'll get back to eating #keto and lifting heavy! I can't wait for that feeling again!! Ps if u look closely there is a clue to my #halloweencostume for this year #momlife #messydresser
@andersoncomposites #smoked #carbonfiber hood and fenders. I plan to order the rear hatch to tie everything together. I’m having a hard time making that move because of the price though. #carmodbug #carbonfiberlife #focusrs #focusst #fordfocus #weightreduction #cuttingfat
sept 24➡️oct 8➡️oct 16
day 24 of #sv4weekshred 
4 more to go
5 until my before & after photo is revealed ❤️ thanks for all your support + I’ll hope you consider voting for me for the prize at the end 🙈
sept 24➡️oct 8➡️oct 16 day 24 of #sv4weekshred  4 more to go 5 until my before & after photo is revealed ❤️ thanks for all your support + I’ll hope you consider voting for me for the prize at the end 🙈
Another fitness based post from me,just doin what I love the most. Current morning weight-85.8kg
 @fit_and_strong
@abovetherestofficial @abovetherestfanpage .
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#dreamchaser #hustle #workhard #neversatisfied #betterbytheday #shoulderpump #weightedpushups #abovetherest #pumpchasers #killingit #lovetheprocess #work #fitness #fitnessmotivation #gym #workout #fit #weightlifting #weightloss #cuttingfat #fatloss #healthylifestyle #fitnessgoals #fitspo #health #training #bodybuilding #muscle
Another fitness based post from me,just doin what I love the most. Current morning weight-85.8kg @fit_and_strong @abovetherestofficial @abovetherestfanpage . . . . . . . . . #dreamchaser  #hustle  #workhard  #neversatisfied  #betterbytheday  #shoulderpump  #weightedpushups  #abovetherest  #pumpchasers  #killingit  #lovetheprocess  #work  #fitness  #fitnessmotivation  #gym  #workout  #fit  #weightlifting  #weightloss  #cuttingfat  #fatloss  #healthylifestyle  #fitnessgoals  #fitspo  #health  #training  #bodybuilding  #muscle 
day 23
carbs: 75g
cardio: 50-60min
final week, final push 
let’s get it 💪🏼😎
#sv4weekshred
day 23 carbs: 75g cardio: 50-60min final week, final push let’s get it 💪🏼😎 #sv4weekshred