25-6-2018| Goedemorgen zonder zorgen! Het is weer een nieuwe week, en het beloofd deze week weer zomers te gaan worden.🌞 Ik ga zo weer te werk, vandaag een lekker kort dagje👌 Succes iedereen vandaag! 😗
Even een makkelijk en snel ontbijtje voordat ik de sportschool in duik🏋🏼♀️ Van de week maakte ik deze lekkere red velvet, wil jij hem ook maken? Kijk dan snel op mijn blog (link ik bio) Fijne maandag ✨
Het is maandag! 💃🏼 en hoe kan je die beter beginnen dan met een smoothie 🌿 in deze zit: ananas, banaan, mango, avocado, magere kwark en een lepel gebroken lijnzaad! Wat ontbijten jullie vandaag? #blijbegin
De 5 meest gestelde vragen over het Ruggengraat programma❓🤷♀️
Wij vinden het echt super tof om te zien dat er zoveel mensen zijn die interesse hebben in het Ruggengraat programma. Naast de gratis advieslijn (06 57 12 72 31) en firstname.lastname@example.org krijgen wij dagelijks super veel vragen over het programma. Daarom vinden wij het tijd om de 5 meest gestelde vragen eens goed te beantwoorden. Wie weet zit jouw vraag er wel tussen👇
Wil je graag starten met het Ruggengraat programma, wacht dan niet te lang! We zitten bijna VOL💪
Benieuwd naar het artikel? Klik op de link in bio @ruggengraat
Posing & Just Smiling 😄☀️
Het cutten valt me mentaal soms zwaarder dan ik had verwacht. Ik ben pas vier weken onderweg en ervaar ineens toch regelmatig “eetstoornis gerelateerde” gedachten uit het verleden. Net zoals met het bulken (help aankomen!) Ik ben nogal perfectionistisch aangelegd en wil alles helemaal goed doen. Voeding, training, werk, privéleven. Afgelopen weekend ben ik mijzelf daarin goed tegengekomen. Alles 100% perfect doen gáát gewoon niet. Tijd om me hierbij neer te leggen en weer te gaan genieten van het proces! Want hey... ik mag nog steeds veel eten. En de trainingen zijn hartstikke leuk 💖 En het gaat verder goed. Dus focus on the good stuff.
Om mijzelf te blijven motiveren heb ik mijn eerste @gymshark outfit gekocht. Heel blij mee 😄 Alles sluit mooi aan en de stof is heel zacht. Op mijn instagram video kanaal heb ik een filmpje geplaatst voor jullie. Hierin laat ik de nieuwe @gymsharkwomen kleding zien. Dan kunnen jullie zien hoe deze staat zonder poseren😝😉
Simple meals are always the best! •
A lot of women struggle with dieting so much. Because they believe that there are some ‘special’ foods you should eat to lose weight. They believe that the daily foods that they eat are not cut out to help them lose weight. But to be honest, there’s no special food out there. There’s no one food that you’ll eat in large amounts that’ll help you lose weight. The equation for losing weight is creating a caloric deficit from your maintenance level calories. For instance, if to maintain your current weight you need to eat 2300 calories per day, you could create a caloric deficit of 300-500 calories per day. You DONT need to change any foods that you are eating, unless of course you eat crap 💩. •
And how do you go about the caloric deficit? By reducing the amount of the foods. For instance, you can decide to reduce the amount of carbs, fats or protein in your diet (whichever you wish). •
Say if you’ve decided to create a 500 caloric deficit, this is equal to 1 cup of rice (205 Kcal, 45g Carbs) 🍚 + 2 hardboiled eggs (140 Kcal, 10g Fat & 12g Protein) + 4oz Chicken breast (125 Kcal (when raw, if cooked calories go up depending on your cooking method and what you add in, 26.1g Protein, 1.1g fat, 0g carbs) which adds up to approx 470 Kcal. This is all you may need to remove from your diet in a day, which is like 1 meal. •
If you look at these foods, they are the foods you take on a daily basis. Nothing new. You don’t need to go outside your daily foods to lose weight. All you have is there with you, you just need to change the amounts and maybe the quality. •
Preworkout ontbijtje 😍. Heerlijk breakkie van havermout met @alpro kokosmelk, half geprakt banaantje, vanille whey, pindakaas, plakjes banaan en een beetje hagelslag 🙌🏼. Geeft genoeg power voor de training dacht ik zo! Er staat een legday op het programma 💪🏼. En daarna ga ik verder aan m'n website werken 🙌🏼. Wens jou ook een hele fijne week weer! 😘
2,5 weeks ago I've got a message from @envy.fitness if I wanted to be part of the envy fitness team. Of course I said yes.
Do you remember the package from my story last week? That was this beautiful set. It's from the seamless collection and feels super soft. And .... my name is on the back (swipe). Do you also want to order at Envy? Then from now on you can use the code; PATTY15 to get 15% off !!!
Melons are so critical to the healing process that when someone is struggling with a health condition and can’t get better, the outcome may very well hinge on whether or not melon is part of her or his diet. Watermelon, honeydew, cantaloupe, crenshaw, canary, Santa Claus, galia, charentais, casaba—they are all keys to the palace of health. Ask yourself how many melons you’ve consumed in the past year. It may be hard to figure out, because you’re probably used to having a slice here, a bite there, often alongside other food.
For most people, the answer is that over the past 12 months, they’ve only eaten one melon in total, if that. This is a major loss. Why? Because melons are made just for us by God and the Earthly Mother. They are like mother’s milk, only one step further, because melons are predigested—meaning that melon flesh is so assimilable that our digestive systems barely need to process it when it enters the body, because it is so high in enzymes and certain coenzymes as yet undiscovered by science that strengthen them. The fructose in melon leaves the stomach in less than one minute, then the rest of the fruit drops directly into the intestinal tract, immediately fortifying and replenishing the body.
Eating melon is like getting intravenous nutrient therapy. On every level, including biochemically, melon is exactly what our bodies need. Melons are essentially balls of purified water. This highly active fluid binds onto poisons of all kinds in the body, including mold, mycotoxins, viral neurotoxins, undigested protein toxins, ammonia gas, and bacterial toxins, flushing them out to allow the immune system to restore itself. Further, the fruit’s high electrolyte content helps protect the brain and the rest of the nervous system from stress-related strokes, aneurysms, and embolisms. Melon thins the blood and reduces heart attack risk, helps prevent heart disease and vascular issues, and can even reduce liver and kidney disease—if someone is suffering from liver or kidney malfunction, melon can mean the difference between life and death. MORE INFO + RECIPE BELOW⬇️⬇️⬇️ @tea_health_crusader
The hubs and I are looking for 10 couples to take on this eight week program with us!! You will need to commit to working out 4 times a week, 30-40 minutes a day, for eight weeks, all in the convenience of your home. You follow a meal plan that allows you a cheat day 🍺,wine.. but also y’all still got to eat your veggies and your proteins and all your fruit.. All you gotta do is get rid of your excuses and just go for it!
When you commit to this challenge, you will receive... Full access to all of our workouts for an entire year, that’s over 700 workouts!! Easy meal plans to follow and step by step help on even meal prepping.
Access to healthy recipes
A 30 day supple of shakeo ( meal replacement shake) or you can choose the other option, recover formula (post workout) and pre workout!
So if you want to get real results without leaving your home or dieting and depriving yourself, then this is for you!
So let’s do this together y’all!! Let’s loose 5-15lbs in 8 weeks!
Comment below with an emoji if your ready to commit!! #timeforachange#mywhy ❤️
Today at the baseball stadium I was sitting behind a Dad and daughter. She was on crutches for a broken foot.
She got up to go get some food. Her Dad asked if she wanted him to carry her up. She said no. He follow up and said ‘it’s going to be really hard.’ She looked at him and up he stairs she went.
This is my tribe. They are men and women who are going for it and don’t give up even when it gets really hard. Because it does. And people will tell you how hard it’s going to be. But we just keep going. You may see us struggle but we will never quit.
I’ve had so many people reach out to me since I’ve been in Indianapolis asking about what I do and HOW I find the motivation 4 years later...join us tomorrow for a free sneak peek 👇#thebestisyettocome
DROP YOUR FAVORITE EMOJI🙌🌿🌸🥑 BELOW 💌
✋🏼WANTED: FITNESS INFLUENCERS👇 .
If you've always wanted to be an influencer, but didn't know where to start, here's your sign , keep on reading ❤️ Drop your favorite emoji below 🍪🏝for consideration, or if you want a head start, shoot an email to 💌Taylor@barbellsandboots.com💌 & comment "I want that dream life!" below🌴💪🏼🍩 so I know to look for your email! 😍💕👇👇Hopefully you’ve been following along with my IG stories this week with all my boss babe tribe activities and shinanagans 😉
My team of fitness coaches just turned 3 so we are expanding ❤️ 3 years ago, I was a student in grad school struggling less than paycheck to paycheck... 3 years later I'm a 25 year old virtual business owner building the life of her dreams from where ever has Wi-Fi. What started as a way for me to get MYSELF back in shape and channel my love for helping others to help pay for groceries, quickly brought me my strongest body yet, my very best friends, a life of my dreams for my family, and not just paying the groceries but bringing in a 5 figure MONTHLY income as a “side hustle” 😭🙌 Blessed doesn’t even begin to cover it. Sometimes I have to pinch myself because it was a dream for so long, I never thought it could be this average girl's reality. I want to pay this blessing forward to some incredible women !
I’m currently looking for a SMALL exclusive group of SELF MOTIVATED ladies who want to find their best self both physically and financially through their fitness journeys!
Full training is included, and you do NOT need to be a professional trainer or nutritionist! You simply need to have a heart to help others and a girl-boss mentality❤️💎. You can expect to earn a full or part time income from home, earn fully paid tropical vacations for 2, and to become a part of one of the closest most motivating groups of woman that fuel my soul❤️❤️ Drop your fav emoji below for consideration ❤️🍪 .
*US, UK and Canada Only 18+ .
Lashes: @giltartistry 📷: @stefanijade
20 minute DEADMILL SESSION. Squeeze this into your Sunday or sometime this week & I promise you'll walk out of the feeling like a SUPERHERO 💃🏼 Tag a friend & do it together, everything's better with a bestfriend 👯 • 3 minute 10 incline walk
• A. Lunge into kickback x 30 seconds on 3 incline • 2 minute 12 incline walk • Repeat A
• 1 minute 15 (max) incline walk
• Repeat A
SPRINTS • 20 seconds maximum effort
• Low squat walks x 20 seconds
• Standing either side of the treadmill (if you feel comfortable) x 20 seconds
x 4 • 20 seconds max effort
• Standing either side of the treadmill press ups x 40 seconds
DEADMILLS • Take the emergency stop out
15 seconds on 15 seconds off x 3
B. MOUNTAIN CLIMBERS
• Treadmill still off, hands on ground feet on treadmill x 30 seconds
C. ARMY CRAWLS IN PLANK
• Suck that core in, keep your hips as still as possible x 30 seconds
Repeat B & C x 3
YOU WILL BE DRIPPPING IN SWEAT BUT FEELING AMAZING. I will be there waiting to give you a 🏆 & a 🥇 Day 7 of , I hope you found all the different workouts daily helpful 💛
@FitnessFirstUK @NikeWomen @JDwomen 👟
So proud of @lukeyfriend for his new song HOLE IN MY HEART 🎤❤️
Another Day, Another Hike || Today's sight-seeing trip ended up with another 552D+ hike 😂 This time with some rougher terrain, but with amazing views 😍 But maybe I should have worn something with a little bit more of grip 🙈 Went out with my 'normal' shoes 😇 Little bit slippery, but still managed to get to 1620m high 😎 Time to rest the legs and get ready for @spartanraceitaly Dolomiti 💕
Happy Saturday guys 😄
A week on RPE7 nearly done, and fully looking forward to rest day before jumping into a week of RPE8.
My mood this week has been way off and having @farrow_james push me (and supply jelly babies) has helped massively to push out those last few reps 💪
Time to chill today and get some active recovery in with a 5 mile run