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Se liga nessa panqueca  doce com brigadeiro proteico por cima.
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🥞Panqueca 
1 ovo
2cs de aveia ( 20g)
1 banana amassada
Canela .
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🍫BRIGADEIRO PROTEICO
1 scoop de whey 
1 ou 2 quadrados de chocolate amargo ou meio amargo derretido.
Acrescenta um pouco de água no whey até formar um creme e depois misture com o chocolate derretido.
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Só isso, coma e seja feliz, super mata vontade de comer algo doce 🦄😍😍😊
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Macros 370kcal
Carb:37g
Gord:11g
Prot:32g
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#reeducaçãoalimentar #cafedamanhasaudavel #lanchedatardefit #comidasaudavel #dieta #receitasfit #nutricao  #receitassaudaveis #foconoobjetivo  #foconadieta #foco #iifymbrasil #iifymgirls #dietaflexível #dietaflexivel #flexibledieting # #FLEXIBLEDIET #batendoosmacros #saudeebemestar #vidasaudavel #vidafitness #alimentaçãosaudável  #dietaflexible
#panquecadebanana #nutrição
Se liga nessa panqueca doce com brigadeiro proteico por cima. . . 🥞Panqueca 1 ovo 2cs de aveia ( 20g) 1 banana amassada Canela . . 🍫BRIGADEIRO PROTEICO 1 scoop de whey 1 ou 2 quadrados de chocolate amargo ou meio amargo derretido. Acrescenta um pouco de água no whey até formar um creme e depois misture com o chocolate derretido. . Só isso, coma e seja feliz, super mata vontade de comer algo doce 🦄😍😍😊 . . Macros 370kcal Carb:37g Gord:11g Prot:32g . . #reeducaçãoalimentar  #cafedamanhasaudavel  #lanchedatardefit  #comidasaudavel  #dieta  #receitasfit  #nutricao   #receitassaudaveis  #foconoobjetivo   #foconadieta  #foco  #iifymbrasil  #iifymgirls  #dietaflexível  #dietaflexivel  #flexibledieting  # #FLEXIBLEDIET  #batendoosmacros  #saudeebemestar  #vidasaudavel  #vidafitness  #alimentaçãosaudável   #dietaflexible  #panquecadebanana  #nutrição 
10.12.2018 // Craved for rice. Yes rice. White rice. “But rice makes you fat, like how white bread does.” Haha well you’re missing out the good stuff 😌
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Just fried rice with eggs, onions and spicy fried chicken 😊
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[Calories • 1298 // Macros • 149C 65P 45F]
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#blakespiration #TheBlakeDiet #dinner #intermittentfasting #IF #elevenmonths #flexibledieting #icountmymacros #caloriesincaloriesout #gains #carbs #foodporn #iifym #friedrice #ilovefriedchicken #girlsthateat #happytummy #jamieclub🤘🏼
10.12.2018 // Craved for rice. Yes rice. White rice. “But rice makes you fat, like how white bread does.” Haha well you’re missing out the good stuff 😌 . . Just fried rice with eggs, onions and spicy fried chicken 😊 . . [Calories • 1298 // Macros • 149C 65P 45F] . . . . #blakespiration  #TheBlakeDiet  #dinner  #intermittentfasting  #IF  #elevenmonths  #flexibledieting  #icountmymacros  #caloriesincaloriesout  #gains  #carbs  #foodporn  #iifym  #friedrice  #ilovefriedchicken  #girlsthateat  #happytummy  #jamieclub 🤘🏼
Spinach Egg White Omelette

Ingredients:

3 egg whites
1 Tbsp. water
1 cup baby spinach
1 tsp. olive oil
salt & pepper
¼ cup low-fat cottage cheese
sprinkle of freshly grated parmesan cheese, if desired
diced tomatoes, for serving

Instructions

In a medium bowl, whisk together egg whites and water. Season with salt and pepper.

In a nonstick skillet, heat oil over medium-high heat. Add spinach and season with salt and pepper. Stir for a minute, until leaves are wilted and tender.

Add in egg whites and cook until almost set. Using a spatula, lightly lift up sides around the outside of the omelet and let any uncooked egg whites run underneath.

Spread cottage cheese on top of the omelette in the middle, and sprinkle with parmesan. Fold each side of the omelette over onto itself, covering the cottage cheese.
Spinach Egg White Omelette Ingredients: 3 egg whites 1 Tbsp. water 1 cup baby spinach 1 tsp. olive oil salt & pepper ¼ cup low-fat cottage cheese sprinkle of freshly grated parmesan cheese, if desired diced tomatoes, for serving Instructions In a medium bowl, whisk together egg whites and water. Season with salt and pepper. In a nonstick skillet, heat oil over medium-high heat. Add spinach and season with salt and pepper. Stir for a minute, until leaves are wilted and tender. Add in egg whites and cook until almost set. Using a spatula, lightly lift up sides around the outside of the omelet and let any uncooked egg whites run underneath. Spread cottage cheese on top of the omelette in the middle, and sprinkle with parmesan. Fold each side of the omelette over onto itself, covering the cottage cheese.
Post entreno.
Ensalada de arroz, lentejas, espinacas, zanahoria y atún. Con aceite, sal y limón 
Weetabix, Corn Flakes, leche desnatada y cacao puro.

#fitness #fit #food #foodpics #foodporn #flexibledieting #foodgasm #instafood #instafit #fitnessmotivation #psicologia #strong #power #healthy #healthychoices #teampozal #cheatmeal #cheatday #yummy #foodies #exercise #gym #training #science #shredded #aesthetic #bulking #powerlifting #strong #macros
Post entreno. Ensalada de arroz, lentejas, espinacas, zanahoria y atún. Con aceite, sal y limón Weetabix, Corn Flakes, leche desnatada y cacao puro. #fitness  #fit  #food  #foodpics  #foodporn  #flexibledieting  #foodgasm  #instafood  #instafit  #fitnessmotivation  #psicologia  #strong  #power  #healthy  #healthychoices  #teampozal  #cheatmeal  #cheatday  #yummy  #foodies  #exercise  #gym  #training  #science  #shredded  #aesthetic  #bulking  #powerlifting  #strong  #macros 
😍 2  S E M A N A S 😍
2 semanas es lo que queda para el día 24, pero la faena sale como los enanos, a montones. 
Me he tirado el finde cenando tostadas, así que os pongo las de ayer 🤷🏻‍♀️ 🍞 Tostada con calabaza chafada y huevo a la plancha.
🍞Tostada con cottage cheese y salmón.

La calabaza chafada y el huevo es un combo de @saralp.z que madre de dios lo que me descubrió😍🤤 El 🍳 huevo a la plancha lleva ajo y cebolla en polvo, pimentón dulce, orégano y queso @eatlean_es (lo podéis comprar en @fitstore_es 🌚) Si deslizáis, tenéis las tostadas en detalle y el vídeo del #yolkporn con el comentarista del River-Boca de fondo 😂

Sed felices💕

#healthydinner #healthyfood #healthylifestyle #healthyeating #healthygirl #flexibledieting #carbs #realfood #realfooder #realfooding #eatclean #fitgirl #bulking #eattogrow #toast #toastsforall 
#fitstoreteam #quesoproteínico #cheeselover #quesoyembajador #eatlean #cenasaludable #comidareal
😍 2 S E M A N A S 😍 2 semanas es lo que queda para el día 24, pero la faena sale como los enanos, a montones. Me he tirado el finde cenando tostadas, así que os pongo las de ayer 🤷🏻‍♀️ 🍞 Tostada con calabaza chafada y huevo a la plancha. 🍞Tostada con cottage cheese y salmón. La calabaza chafada y el huevo es un combo de @saralp.z que madre de dios lo que me descubrió😍🤤 El 🍳 huevo a la plancha lleva ajo y cebolla en polvo, pimentón dulce, orégano y queso @eatlean_es (lo podéis comprar en @fitstore_es 🌚) Si deslizáis, tenéis las tostadas en detalle y el vídeo del #yolkporn  con el comentarista del River-Boca de fondo 😂 Sed felices💕 #healthydinner  #healthyfood  #healthylifestyle  #healthyeating  #healthygirl  #flexibledieting  #carbs  #realfood  #realfooder  #realfooding  #eatclean  #fitgirl  #bulking  #eattogrow  #toast  #toastsforall  #fitstoreteam  #quesoproteínico  #cheeselover  #quesoyembajador  #eatlean  #cenasaludable  #comidareal 
Early bird gets the worm 🐛 and all the dumbbells to herself 😈💪🏼
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#gotime #earlybirdspecial #pushpastlimits #nutrakey #mondayfunday #mondaymotivation
10.12.2018 // Craved for rice. Yes rice. White rice. “But rice makes you fat, like how white bread does.” Haha well you’re missing out the good stuff 😌
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Just fried rice with eggs, onions and spicy fried chicken 😊
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[Calories • 1298 // Macros • 149C 65P 45F]
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#blakespiration #TheBlakeDiet #dinner #intermittentfasting #IF #elevenmonths #flexibledieting #icountmymacros #caloriesincaloriesout #gains #carbs #foodporn #iifym #friedrice #ilovefriedchicken #ilovecarbs #girlsthateat #happytummy #jamieclub🤘🏼
10.12.2018 // Craved for rice. Yes rice. White rice. “But rice makes you fat, like how white bread does.” Haha well you’re missing out the good stuff 😌 . . Just fried rice with eggs, onions and spicy fried chicken 😊 . . [Calories • 1298 // Macros • 149C 65P 45F] . . . . #blakespiration  #TheBlakeDiet  #dinner  #intermittentfasting  #IF  #elevenmonths  #flexibledieting  #icountmymacros  #caloriesincaloriesout  #gains  #carbs  #foodporn  #iifym  #friedrice  #ilovefriedchicken  #ilovecarbs  #girlsthateat  #happytummy  #jamieclub 🤘🏼
Little screen grab from yesterday’s IFBB World Masters Fitness Championships in Tarragona 🇪🇸.....
And certainly one of my proudest moments to date.

Top 10 in The World 🌍 - never quite sinks in and I don’t know if it ever will!! 🤪✨💖✨ It’s been quite the rollercoaster 18 months since I started competing....highs, lows, lessons and dedication. .
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Bodybuilding has taught me so much about myself and my own level of physical education and tenacity has grown exponentially....no matter what I do with my life from here on in I know that I am STRONGER than I ever thought possible both in body and mind and now have even more than ever that I can give of value to the world 🌍 .
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Here’s to a happy Christmas and a healthy new year!! For diet and fitness online coaching and programs please DM me here or you can find me on Facebook at 
Laura J Fitforlife Coaching Services ✨💖✨
Little screen grab from yesterday’s IFBB World Masters Fitness Championships in Tarragona 🇪🇸..... And certainly one of my proudest moments to date. Top 10 in The World 🌍 - never quite sinks in and I don’t know if it ever will!! 🤪✨💖✨ It’s been quite the rollercoaster 18 months since I started competing....highs, lows, lessons and dedication. . . Bodybuilding has taught me so much about myself and my own level of physical education and tenacity has grown exponentially....no matter what I do with my life from here on in I know that I am STRONGER than I ever thought possible both in body and mind and now have even more than ever that I can give of value to the world 🌍 . . Here’s to a happy Christmas and a healthy new year!! For diet and fitness online coaching and programs please DM me here or you can find me on Facebook at Laura J Fitforlife Coaching Services ✨💖✨
Love this post by @caloriefixes 😍
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Such an important reminder that brands matter & reading the nutrition label is super important. Double tap if you agree.
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
Love this post by @caloriefixes 😍 - Such an important reminder that brands matter & reading the nutrition label is super important. Double tap if you agree. . . 💫 . . #strongnotskinny  #motivation  #sixpack  #mensphysique  #crossfit  #ukfitfam  #iifymgirls  #gym  #bodybuilding  #instafit  #aesthetics  #zyzz  #iifym  #gains  #flexibledieting  #instafitness  #fitspo  #fitfam  #paleo  #gymshark  #instadaily  #abs  #foodporn  #photooftheday  #igdaily  #myprotein  #alphalete  #eatclean  #nutrition  #carbs 
Food for thought 🤔
A must read ⤵️⤵️⤵️
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post by @thefitnesschef_ :
- “I wonder if Usain Bolt, Sir Mo Farrah or Serena Williams have ever been nutritionally seduced by Fit Tea... Or marveled over of Herbalife... Perhaps after a gruelling session they’ve considered swapping out a nutritious meal for a Kardashian endorsed appetite suppressant lolly pop?
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Of course they haven’t. Whilst the diets of the athletes above may vary, they all consume real food. We idolize these people and believe their sporting abilities make their physiological make up different to ours, but they are just the same. Whilst their technical abilities, skill and conditioned fitness is far superior, they still have to monitor and control their lifestyle to fit their goal - just like we do.
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Whilst eating a variety of real food, an athlete’s balance of calories consumed will be controlled in relation to the amount of calories they expend. Therefore, we don’t have to turn our life upside down and take up athletics or tennis. Instead, we need to be smart enough to realise that the principle demonstrated by most athletes is all the evidence we require.
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The products on the right of this graphic have no relationship with the fundamentals of our biology. They do not nourish, do anything that a calorie deficit doesn’t already do, alter our thermodynamics or cleanse us. They do however, cost a lot of money in exchange for unequivocal bullshit.
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We are screwing around with nonsense products, making our own understanding more complicated. We are caught up in mainstream drivel via rumour or unfounded heresay. We eat too many calories and don’t move enough.
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Of those who take active steps to lose fat, high proportions are using ludicrous products, strategies or short term diets in expectation that they will achieve the goal instead of their own accountability.
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In reality, fat loss is as simple an equation as has ever been unearthed by science. But then again, no one can sell a tub of “patient calorie deficit” in a box for £5799.99. 🎈
Food for thought 🤔 A must read ⤵️⤵️⤵️ - post by @thefitnesschef_ : - “I wonder if Usain Bolt, Sir Mo Farrah or Serena Williams have ever been nutritionally seduced by Fit Tea... Or marveled over of Herbalife... Perhaps after a gruelling session they’ve considered swapping out a nutritious meal for a Kardashian endorsed appetite suppressant lolly pop? - Of course they haven’t. Whilst the diets of the athletes above may vary, they all consume real food. We idolize these people and believe their sporting abilities make their physiological make up different to ours, but they are just the same. Whilst their technical abilities, skill and conditioned fitness is far superior, they still have to monitor and control their lifestyle to fit their goal - just like we do. - Whilst eating a variety of real food, an athlete’s balance of calories consumed will be controlled in relation to the amount of calories they expend. Therefore, we don’t have to turn our life upside down and take up athletics or tennis. Instead, we need to be smart enough to realise that the principle demonstrated by most athletes is all the evidence we require. - The products on the right of this graphic have no relationship with the fundamentals of our biology. They do not nourish, do anything that a calorie deficit doesn’t already do, alter our thermodynamics or cleanse us. They do however, cost a lot of money in exchange for unequivocal bullshit. - We are screwing around with nonsense products, making our own understanding more complicated. We are caught up in mainstream drivel via rumour or unfounded heresay. We eat too many calories and don’t move enough. - Of those who take active steps to lose fat, high proportions are using ludicrous products, strategies or short term diets in expectation that they will achieve the goal instead of their own accountability. - In reality, fat loss is as simple an equation as has ever been unearthed by science. But then again, no one can sell a tub of “patient calorie deficit” in a box for £5799.99. 🎈
🇬🇧🍜5 Cereals hot soup 🍷😋, with cheese 🧀 and spices 👌, after that a big salad 🥗 with sliced turkey 🦃 and cherry tomatoes 🍅 😊.
Bonne appetite 🙃.
🇮🇹 Fuori è tornato il freddo, con tanto vento 🌬️, dunque io passo alla zuppa di cereali calda e leggermente piccante 😝, con un bicchiere di vino ed un insalatona (un po' esagerata 😅).
Sta sera panzerotti fritti baresi 😍, il problema? Ne sono previsti tanti ma siamo in poche persone e siccome mi dispiace buttare il cibo 👉🐷 😅... Poi ci pensiamo 😂.
Buon pranzo a tutti 🙃.
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#healthymary #lunch #tomato #cheese #pranzo #healthyhabits #flexibledieting #wine #healthydiet #flexiblediet #iifym #collage #salad #soup #vino #bacon #healthymeal #collageart #zuppa #スープ #chicken #foodinstagram #winelover #healthyfoodporn #healthytreat #cereali #iifymgirls #healthychoice #healthyeating #foods
🇬🇧🍜5 Cereals hot soup 🍷😋, with cheese 🧀 and spices 👌, after that a big salad 🥗 with sliced turkey 🦃 and cherry tomatoes 🍅 😊. Bonne appetite 🙃. 🇮🇹 Fuori è tornato il freddo, con tanto vento 🌬️, dunque io passo alla zuppa di cereali calda e leggermente piccante 😝, con un bicchiere di vino ed un insalatona (un po' esagerata 😅). Sta sera panzerotti fritti baresi 😍, il problema? Ne sono previsti tanti ma siamo in poche persone e siccome mi dispiace buttare il cibo 👉🐷 😅... Poi ci pensiamo 😂. Buon pranzo a tutti 🙃. • • • • • #healthymary  #lunch  #tomato  #cheese  #pranzo  #healthyhabits  #flexibledieting  #wine  #healthydiet  #flexiblediet  #iifym  #collage  #salad  #soup  #vino  #bacon  #healthymeal  #collageart  #zuppa  #スープ  #chicken  #foodinstagram  #winelover  #healthyfoodporn  #healthytreat  #cereali  #iifymgirls  #healthychoice  #healthyeating  #foods 
September 2015 at 5 months postpartum, I was not okay.

Yet, it took months to admit I needed help.

The pit was dark and scary. I hated how I felt emotionally and physically.

I had postpartum depression.

Thankfully with work and by the grace of God, I overcame it.

Now I am paying it forward by telling my story - how I suffered, what I did to get out and how I can help others.
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➡️Head over to my blog to read more about my victory over postpartum depression. - Link in bio.
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Please reach out to me right away if this strikes a cord. You are not alone. Please send me a DM now.
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#SarahAlyseFitness #coach #fit #selfcare #mom #fitmom #fitness #health #momlife #mystory #leadfromthefront #healthcoach #discipline #healthy #healthtips #postpartum #strong #healthychoices #nutritioncoach #flexibledieting #beautyinstrength #exercise #bebetter #mindset #postpartumdepression #investinyou
September 2015 at 5 months postpartum, I was not okay. Yet, it took months to admit I needed help. The pit was dark and scary. I hated how I felt emotionally and physically. I had postpartum depression. Thankfully with work and by the grace of God, I overcame it. Now I am paying it forward by telling my story - how I suffered, what I did to get out and how I can help others. . ➡️Head over to my blog to read more about my victory over postpartum depression. - Link in bio. . . Please reach out to me right away if this strikes a cord. You are not alone. Please send me a DM now. . . . . . . #SarahAlyseFitness  #coach  #fit  #selfcare  #mom  #fitmom  #fitness  #health  #momlife  #mystory  #leadfromthefront  #healthcoach  #discipline  #healthy  #healthtips  #postpartum  #strong  #healthychoices  #nutritioncoach  #flexibledieting  #beautyinstrength  #exercise  #bebetter  #mindset  #postpartumdepression  #investinyou 
It’s reasons like this that make the early starts, late finishes, that weird feeling in the afternoon as you anticipate going back to work in the evenings and working weekends, that make being a PT so worthwhile. Love our jobs! 
#Repost @understandingliving (@get_repost)
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GUYS let me tell you something I did today!!!!! I worked out in JUST a sports bra 🦑🦑 I wasn’t planning too, I ran out of tops to wear to the gym and I only had my jumper and I started to over heat so I had to take it off 😂 but giiiiirrrrllll I felt fly AF thought I was gonna look like a blob this morning as period bloat AND went to winter wonderland so ate a lot of food but your girl felt slim today 💪🏻💪🏻 .
I’m not saying this to be like “oh look at me I worked out in a bra” well I am but I’m saying because I used to HATE my body and pick out every single little detail that could be “wrong” so I am happy as hell that I could workout on my period (that’s a win in itself really) I’m only a sports bra and be confident as fuck 💁🏻‍♀️ .
What’s something that you guys are proud of for doing in the gym? Can be something simple like wearing a tight top or shorts or hitting a new PB! Let me know in the comments 😍😍😍
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Ps swipe to see the boob sweat cause this workout was REAL 🤪
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Ps- this is probs all thanks to Izzy @teamsalvidge creating a bomb arse workout plan and helping me not be so scared of eating a lot 💕💪🏻
It’s reasons like this that make the early starts, late finishes, that weird feeling in the afternoon as you anticipate going back to work in the evenings and working weekends, that make being a PT so worthwhile. Love our jobs! #Repost  @understandingliving (@get_repost) ・・・ GUYS let me tell you something I did today!!!!! I worked out in JUST a sports bra 🦑🦑 I wasn’t planning too, I ran out of tops to wear to the gym and I only had my jumper and I started to over heat so I had to take it off 😂 but giiiiirrrrllll I felt fly AF thought I was gonna look like a blob this morning as period bloat AND went to winter wonderland so ate a lot of food but your girl felt slim today 💪🏻💪🏻 . I’m not saying this to be like “oh look at me I worked out in a bra” well I am but I’m saying because I used to HATE my body and pick out every single little detail that could be “wrong” so I am happy as hell that I could workout on my period (that’s a win in itself really) I’m only a sports bra and be confident as fuck 💁🏻‍♀️ . What’s something that you guys are proud of for doing in the gym? Can be something simple like wearing a tight top or shorts or hitting a new PB! Let me know in the comments 😍😍😍 . Ps swipe to see the boob sweat cause this workout was REAL 🤪 . Ps- this is probs all thanks to Izzy @teamsalvidge creating a bomb arse workout plan and helping me not be so scared of eating a lot 💕💪🏻
BIG NEWS‼️
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@endevanutrition_ have been kind enough to make my discount code available to all my following. So from now until Jan code “JG10” will get you 10% off.
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Whether you’re competing naturally and want to make sure all ingredients are WADA compliant or just want the edge with your training Endeva’s line of supplements can help.
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Pre Workouts, Pump Products, Sleep Formulas, Creatine & Now Nootropic’s the range is only getting better & bigger each month.
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Endeva has really helped me this year during the end of my prep and now fuelling my offseason to make it as productive as possible.
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Head on over to there site now to get this deal before Jan 🔥
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#Endeva #EndevaToBeBetter
BIG NEWS‼️ - @endevanutrition_ have been kind enough to make my discount code available to all my following. So from now until Jan code “JG10” will get you 10% off. - Whether you’re competing naturally and want to make sure all ingredients are WADA compliant or just want the edge with your training Endeva’s line of supplements can help. - Pre Workouts, Pump Products, Sleep Formulas, Creatine & Now Nootropic’s the range is only getting better & bigger each month. - Endeva has really helped me this year during the end of my prep and now fuelling my offseason to make it as productive as possible. - Head on over to there site now to get this deal before Jan 🔥 - #Endeva  #EndevaToBeBetter 
#healthylunch 
Pancake con albumi e farina di avena con zucchine e philadelphia senza lattosio😍 
Come ogni mio pasto: carbo, pro e fats che creano pasti bilanciati senza rinunciare al gusto!
Buon pranzo😋
#healthylunch  Pancake con albumi e farina di avena con zucchine e philadelphia senza lattosio😍 Come ogni mio pasto: carbo, pro e fats che creano pasti bilanciati senza rinunciare al gusto! Buon pranzo😋
Hellllloooo and happy Monday fam. ☀️
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A quick lil leg workout this morning. 2 exercises for warming up- Raised glute bridges activates the 🍑, hamstrings, hips, and core. Front plate squats are one of my faves- done right you feel it in the 🍑, quads, and core. (Video is sped upp.) ~
Okkkk. Personally. These past few days have been so peaceful. People generally get so super stressed out during finals szn. And I get it. It’s pretty hectic. But shits gotta get done, so might as well have a relaxed state of mind while doing it. ~
Today, take a moment to breathe. Light a candle, make a warm cup of tea, and grind it out. Inhale the scented aroma, exhale all the tension. Get your shit done, and maintain the tranquility. Because if I can do it, you definitely can too. 💗

#fitness #fitnessgirl #fitnessmotivation #weighlifting #weightloss #selflove #selfcare #lifejourney #legday #quadday #iifym #iifymgirls #flexibledieting #fitnesslifestyle
Hellllloooo and happy Monday fam. ☀️ ~ A quick lil leg workout this morning. 2 exercises for warming up- Raised glute bridges activates the 🍑, hamstrings, hips, and core. Front plate squats are one of my faves- done right you feel it in the 🍑, quads, and core. (Video is sped upp.) ~ Okkkk. Personally. These past few days have been so peaceful. People generally get so super stressed out during finals szn. And I get it. It’s pretty hectic. But shits gotta get done, so might as well have a relaxed state of mind while doing it. ~ Today, take a moment to breathe. Light a candle, make a warm cup of tea, and grind it out. Inhale the scented aroma, exhale all the tension. Get your shit done, and maintain the tranquility. Because if I can do it, you definitely can too. 💗 #fitness  #fitnessgirl  #fitnessmotivation  #weighlifting  #weightloss  #selflove  #selfcare  #lifejourney  #legday  #quadday  #iifym  #iifymgirls  #flexibledieting  #fitnesslifestyle 
Happy Monday guys!
Coming at ya with a little macro breakdown today. When you hear me say don't focus on calories, but macros instead, this is why!
The FDA has shifted overall calorie labeling regulations so you honestly can't go strictly by cals, especially if you have specific goals.
The photo shows exactly how many grams of each macro should covert to calories.
That being said, tracking your intake and macros (protein/carb/fat) does not need to be a lifelong thing, but honestly if you're trying to reach specific goals you need an understanding of what you're consuming. I promise you it'll be eye opening if you've never done it before!
Questions about macros? Throw em in the comments and I'm happy to share more!!!!
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📸 photo cred @meowmeix .
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#macros
#flexibledieting
#planforsuccess
Happy Monday guys! Coming at ya with a little macro breakdown today. When you hear me say don't focus on calories, but macros instead, this is why! The FDA has shifted overall calorie labeling regulations so you honestly can't go strictly by cals, especially if you have specific goals. The photo shows exactly how many grams of each macro should covert to calories. That being said, tracking your intake and macros (protein/carb/fat) does not need to be a lifelong thing, but honestly if you're trying to reach specific goals you need an understanding of what you're consuming. I promise you it'll be eye opening if you've never done it before! Questions about macros? Throw em in the comments and I'm happy to share more!!!! . 📸 photo cred @meowmeix . . . . #macros  #flexibledieting  #planforsuccess 
Pizza doesn’t have to be a ‘cheat meal.’ Make it yourself, use a lower carb/calorie base and stay away from the fatty meats. The lavash breads from @musclefooduk are ideal.
Also, that carrot-y, chickpea base using the dip from @tescofood is 🔥🔥🔥 #TempsTips #balance #lifestyle #fitness #LITness
Pizza doesn’t have to be a ‘cheat meal.’ Make it yourself, use a lower carb/calorie base and stay away from the fatty meats. The lavash breads from @musclefooduk are ideal. Also, that carrot-y, chickpea base using the dip from @tescofood is 🔥🔥🔥 #TempsTips  #balance  #lifestyle  #fitness  #LITness 
È bello quando va tutto per il verso giusto ma il più delle volte non è così, ostacoli,inconvenienti e ingenuità tendono a rallentare il percorso 😕
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Rialzarsi dai propri sbagli ti rende ricco, più forte di prima in grado di capire ciò che devi tenere vicino e ciò che invece devi allontanare 💪🏻
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Per questo motivo non abbiate mai paura di sbagliare! Non abbiate paura di fare! Fate! 🏃🏽‍♂️
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Siate spontanei e fregatevene di tutto ciò che vi circonda... è tutto apparentemente perfetto, lo so, ma il più delle volte è solo fumo negli occhi 🌫
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Quindi ragazzi vi auguro una buona settimana per i  vostri impegni, date tutto per concludere al meglio l’anno 🔝
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Seguitemi su Instagram 📸 e iscrivetevi al mio canale Youtube 🎥 per rimanere sempre aggiornati 
Per info e coaching DM📥
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#mmfit #naturalbodybuilding #bodybuilding #fitlife #bodybuildingmotivation #shred #flexibledieting #healthyfood #gains #gym  #abs #physique #workout #addominali #diet #fitnessmodel  #aesthetic #fitnessitalia #youtubeitalia 
#workout #noexcuses #fitness #fitboy #massa  #flex #pump #grow #fitness #fitness #fitnessblogger #gymworkout
È bello quando va tutto per il verso giusto ma il più delle volte non è così, ostacoli,inconvenienti e ingenuità tendono a rallentare il percorso 😕 . Rialzarsi dai propri sbagli ti rende ricco, più forte di prima in grado di capire ciò che devi tenere vicino e ciò che invece devi allontanare 💪🏻 . Per questo motivo non abbiate mai paura di sbagliare! Non abbiate paura di fare! Fate! 🏃🏽‍♂️ . Siate spontanei e fregatevene di tutto ciò che vi circonda... è tutto apparentemente perfetto, lo so, ma il più delle volte è solo fumo negli occhi 🌫 . Quindi ragazzi vi auguro una buona settimana per i vostri impegni, date tutto per concludere al meglio l’anno 🔝 ➖➖➖➖➖➖➖➖➖➖➖➖➖ Seguitemi su Instagram 📸 e iscrivetevi al mio canale Youtube 🎥 per rimanere sempre aggiornati Per info e coaching DM📥 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #mmfit  #naturalbodybuilding  #bodybuilding  #fitlife  #bodybuildingmotivation  #shred  #flexibledieting  #healthyfood  #gains  #gym  #abs  #physique  #workout  #addominali  #diet  #fitnessmodel  #aesthetic  #fitnessitalia  #youtubeitalia  #workout  #noexcuses  #fitness  #fitboy  #massa  #flex  #pump  #grow  #fitness  #fitness  #fitnessblogger  #gymworkout 
BUDINO AL CIOCCOLATO ZERO GRASSI 🍮
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Penso di aver appena trovato la mia nuova droga😍 la ricetta non è mia, l'ho trovata online qualche settimana fa e mamma mia è qualcosa di spettacolare! 
Un budino al cioccolato con zero grassi, una meraviglia per il palato, super cioccolatoso, dolce, senza zuccheri aggiunti, senza latte, senza uova, solo due ingredienti e velocissimo da preparare! Cosa chiedere di più? 
Per farlo basta unire un caco con del cacao amaro (circa 5g), mescolare il tutto fino ad ottenere un composto liscio e omogeneo (se volete potete usare il frullatore ad immersione ma non è indispensabile) e lasciar riposare in frigo minimo una notte intera, tutto qui😌 
Vi sembrerà di mangiare un budino al cioccolato, ve lo assicuro! .
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#fitbudino #budinozerograssi #lowfatbreakfast #fitbreakfast
#healtyfoodporn #healthyfood #zerofat #dietaflessibile #flexibledieting #fitnessgirl #foodforfuel #iifym #ifitfityourmacros #healthylunch #fitfood #crossfitter #lactosefree #sugarfree #mydietisdifferent #lamiadietaèdifferente #healtyrecipe #atletaaifornelli #bookrecipe #cleaneating #musclegain #weightloss #fitchef #fitgourmet
#healtyswap #cookforabs
BUDINO AL CIOCCOLATO ZERO GRASSI 🍮 . . Penso di aver appena trovato la mia nuova droga😍 la ricetta non è mia, l'ho trovata online qualche settimana fa e mamma mia è qualcosa di spettacolare! Un budino al cioccolato con zero grassi, una meraviglia per il palato, super cioccolatoso, dolce, senza zuccheri aggiunti, senza latte, senza uova, solo due ingredienti e velocissimo da preparare! Cosa chiedere di più? Per farlo basta unire un caco con del cacao amaro (circa 5g), mescolare il tutto fino ad ottenere un composto liscio e omogeneo (se volete potete usare il frullatore ad immersione ma non è indispensabile) e lasciar riposare in frigo minimo una notte intera, tutto qui😌 Vi sembrerà di mangiare un budino al cioccolato, ve lo assicuro! . . #fitbudino  #budinozerograssi  #lowfatbreakfast  #fitbreakfast  #healtyfoodporn  #healthyfood  #zerofat  #dietaflessibile  #flexibledieting  #fitnessgirl  #foodforfuel  #iifym  #ifitfityourmacros  #healthylunch  #fitfood  #crossfitter  #lactosefree  #sugarfree  #mydietisdifferent  #lamiadietaèdifferente  #healtyrecipe  #atletaaifornelli  #bookrecipe  #cleaneating  #musclegain  #weightloss  #fitchef  #fitgourmet  #healtyswap  #cookforabs 
A treat isn't a treat if you have it all the time. Think about that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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. #iifym #iifymwomen #flexibledieting #flexibledieter #flexibleeating #flexibleeater #nutritionist #nutritioncoach #nutritioncoaching #sensibleweightloss #sensiblediet #moderationnotdeprivation #moderation #weightloss #nutrition #weightlossjourney  #healthychoices #healthyeating #losebodyfat #losingfat #losingweight #caloriedeficit #caloriesmatter #dieting #leanmuscle #gettinglean #fatloss #weightloss #fitnesstips #evidencebasednutrition
A treat isn't a treat if you have it all the time. Think about that.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ . #iifym  #iifymwomen  #flexibledieting  #flexibledieter  #flexibleeating  #flexibleeater  #nutritionist  #nutritioncoach  #nutritioncoaching  #sensibleweightloss  #sensiblediet  #moderationnotdeprivation  #moderation  #weightloss  #nutrition  #weightlossjourney  #healthychoices  #healthyeating  #losebodyfat  #losingfat  #losingweight  #caloriedeficit  #caloriesmatter  #dieting  #leanmuscle  #gettinglean  #fatloss  #weightloss  #fitnesstips  #evidencebasednutrition 
A custard filled sugar cookie pie?!! Sign me up for ✌️! Or 3🤷🏻‍♀️🤣🤤😍
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#Repost @enjoylifeeatfood with @get_repost
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McDonald’s Holiday Pie! Basically a giant custard-filled sugar cookie. Can’t really go wrong with that. #food #instafood #pie #snackpie #mcdonalds #mcdonalds #mcd #holiday #christmas #cookie #cookies #sugarcookies #custard #flexibledieting #yummy
BOGO at Dillon’s right meow. #🍦 #yasso #holidayflavors #flexibledieting #iifym #dillons @yasso
Crispy potato <crisps> on a stick ~ not a Chinese snack <at all> but reasonably tasty with this bbq mix, but much better with ketchup 😋
Crispy potato on a stick ~ not a Chinese snack but reasonably tasty with this bbq mix, but much better with ketchup 😋
Good Morning!  Happy Monday!  Hope you have a great start to the week!  Meals are coming this morning!  #goodmorning #happymonday #nocaseofthemondays #startstrong #getafterit #stayprepped #mondayvibes #makeitagoodday #deliveriescoming #chickenandwaffles #salmon #couscous #turkeyphilly #shepherdspie
Завтрак:
-печенька
-тост с сыром
-кофе 
Всего: 🍪#263ккал 🎎.
√√√√√√ √√√√√ √√ √√√√√√
Breakfast:
- liver
-toast cheese
-coffee
Total: 🍪 263kkal 🎎.
Завтрак: -печенька -тост с сыром -кофе Всего: 🍪#263ккал  🎎. √√√√√√ √√√√√ √√ √√√√√√ Breakfast: - liver -toast cheese -coffee Total: 🍪 263kkal 🎎.
#fitlunch LASAGNA CON PASTA FILLO• ✨🍃❣️
E mentre il mio #mealprep è quasi giugno a termine; oggi per pranzo lasagna con pasta fillo.
A strati pasta fillo, pomodoro, sfilacci di tacchino, spinacino e sottiletta light.
Tutto in forno x 20 min et voila!😍
#fitlunch  LASAGNA CON PASTA FILLO• ✨🍃❣️ E mentre il mio #mealprep  è quasi giugno a termine; oggi per pranzo lasagna con pasta fillo. A strati pasta fillo, pomodoro, sfilacci di tacchino, spinacino e sottiletta light. Tutto in forno x 20 min et voila!😍
“I’m good with training, it’s just nutrition that I struggle with.”
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Does that sound like you?
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You’re not the only one girlfriend.
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Nutrition seems to be the piece of the puzzle that is lacking for most people and one of the biggest reasons why is because there’s so much information out there. How the heck are you supposed to know what diet to do and what’s the best?
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Your Mom’s doing Keto and swears it’s the best.
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Your hairdresser just told you about Shakeology and how much weight she’s lost.
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Your coworker on the other hand brings in the same tupperware meals every single day and her body is rockin’.
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Now what?
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Let me let you in on a little secret…
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It doesn’t matter what ANY of them are doing. What you need to ask yourself right now:
1️⃣ Is this diet something I can sustain long-term? Do I see myself doing it a year, 5 years from now?
2️⃣ Does this diet fit MY lifestyle? Or is it already giving me anxiety just thinking about it?
3️⃣Am I even in the right place to diet? Have I been unintentionally under-eating for a while now?
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All 3 of those questions are IMPORTANT to reflect on before you start any kind of diet. Most people jump on board (or jump from one thing to another) without considering if it truly is the best decision for them. Stop yo-yoing and start pursuing everything you do in this life with PURPOSE. ✨🙌🏼 #evolveyourperspective
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Leggings: @kft_brands (discount code: FITGIRLMOVES)
“I’m good with training, it’s just nutrition that I struggle with.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Does that sound like you? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’re not the only one girlfriend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nutrition seems to be the piece of the puzzle that is lacking for most people and one of the biggest reasons why is because there’s so much information out there. How the heck are you supposed to know what diet to do and what’s the best? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your Mom’s doing Keto and swears it’s the best. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your hairdresser just told you about Shakeology and how much weight she’s lost. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your coworker on the other hand brings in the same tupperware meals every single day and her body is rockin’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me let you in on a little secret… ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It doesn’t matter what ANY of them are doing. What you need to ask yourself right now: 1️⃣ Is this diet something I can sustain long-term? Do I see myself doing it a year, 5 years from now? 2️⃣ Does this diet fit MY lifestyle? Or is it already giving me anxiety just thinking about it? 3️⃣Am I even in the right place to diet? Have I been unintentionally under-eating for a while now? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ All 3 of those questions are IMPORTANT to reflect on before you start any kind of diet. Most people jump on board (or jump from one thing to another) without considering if it truly is the best decision for them. Stop yo-yoing and start pursuing everything you do in this life with PURPOSE. ✨🙌🏼 #evolveyourperspective  . . Leggings: @kft_brands (discount code: FITGIRLMOVES)
Look at that density - this is the birthday cake flavour - Lenny and Larrys Cookie - vanilla flavour with a strong taste of gritty sweet icing! A few sprinkles throughout too! Really like it! 7/10
Look at that density - this is the birthday cake flavour - Lenny and Larrys Cookie - vanilla flavour with a strong taste of gritty sweet icing! A few sprinkles throughout too! Really like it! 7/10
Do you pack a lunch? Having a job that is primarily on the road means I am 99% likely to buy lunch. I take advantage of the winter months and my cold car (where food isn’t going bad) and prep what I can 😂
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Overnight Oats w/ Chia
• 1/4 cup of oats
• 1/4 cup of chia seeds
• roughly 1 cup of coconut milk (mix it until it’s very liquidy - add more if you need as it will thicken in the fridge)
• handful of frozen blueberries and a pinch of salt
• mix together that mixture and pop in the fridge overnight
• topped with fresh raspberries and natural almond butter
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#healthyfood #toronto #eatclean #eeeeeats #wholefoods #healthyfats #intermittentfasting #balance #wellness #cleaneating #instayum #homecooking #foodpost #foodgram #foodphotography  #intuitiveeating #flexibledieting #nutrition #glutenfree #nomnom #instaeats #yyzeats #igfood #foodlife #dailyfoodfeed #mealprep #chiapudding #overnightoats
Do you pack a lunch? Having a job that is primarily on the road means I am 99% likely to buy lunch. I take advantage of the winter months and my cold car (where food isn’t going bad) and prep what I can 😂 . . Overnight Oats w/ Chia • 1/4 cup of oats • 1/4 cup of chia seeds • roughly 1 cup of coconut milk (mix it until it’s very liquidy - add more if you need as it will thicken in the fridge) • handful of frozen blueberries and a pinch of salt • mix together that mixture and pop in the fridge overnight • topped with fresh raspberries and natural almond butter . . . . . #healthyfood  #toronto  #eatclean  #eeeeeats  #wholefoods  #healthyfats  #intermittentfasting  #balance  #wellness  #cleaneating  #instayum  #homecooking  #foodpost  #foodgram  #foodphotography  #intuitiveeating  #flexibledieting  #nutrition  #glutenfree  #nomnom  #instaeats  #yyzeats  #igfood  #foodlife  #dailyfoodfeed  #mealprep  #chiapudding  #overnightoats 
BuonSalve 😜
Iniziamo la settimana in maniera molto basic: #risobasmati e #merluzzo con giusto qualche pomodorino, non si sa mai che non assuma abbastanza micronutrienti 😅
Seconda settimana del nuovo protocollo, carichi in aumento così come la soddisfazione. Peccato che a fine allenamento più che andare allo spogliatoio mi ci trascino.

Pomeriggio si riprendono i doveri che per troppo tempo in queste settimane ho accantonato. Non so se capitano anche a voi periodi in cui fare determinate cose, anche quelle quotidiane, diventa difficoltoso. Quasi che la mente provi repulsione anche solo nel cimentarvici. Credo sia normale... L'importante è sì talvolta assecondarsi e concedersi uno stop, laddove ciò è concesso, ma non lasciarsi poi del tutto "impigrire" a tempo indeterminato procrastinando ad infinitum. Bisogna ad un certo punto trovare la forza di reagire, e anche se a piccoli passi rimettersi in carreggiata.
BuonSalve 😜 Iniziamo la settimana in maniera molto basic: #risobasmati  e #merluzzo  con giusto qualche pomodorino, non si sa mai che non assuma abbastanza micronutrienti 😅 Seconda settimana del nuovo protocollo, carichi in aumento così come la soddisfazione. Peccato che a fine allenamento più che andare allo spogliatoio mi ci trascino. Pomeriggio si riprendono i doveri che per troppo tempo in queste settimane ho accantonato. Non so se capitano anche a voi periodi in cui fare determinate cose, anche quelle quotidiane, diventa difficoltoso. Quasi che la mente provi repulsione anche solo nel cimentarvici. Credo sia normale... L'importante è sì talvolta assecondarsi e concedersi uno stop, laddove ciò è concesso, ma non lasciarsi poi del tutto "impigrire" a tempo indeterminato procrastinando ad infinitum. Bisogna ad un certo punto trovare la forza di reagire, e anche se a piccoli passi rimettersi in carreggiata.
EXCITING NEWS!! after a few weeks of trying out their products and falling in love, i have become a @biohmhealth ambassador!! the three products i’ve been using are the prebiotics, the probiotics and the greens. as some one who has had some pretty wild GI problems, i have been loving the way these all make my body feel. i’ve noticed less bloating for sure which has always been something i’ve struggled with more than most. 
if you’re interested in talking more about how BIOHM can help your GI health, message me and we can talk!! and if you’re ready to try out these awesome products, use the code KENDALL10
happy monday y’all!!
EXCITING NEWS!! after a few weeks of trying out their products and falling in love, i have become a @biohmhealth ambassador!! the three products i’ve been using are the prebiotics, the probiotics and the greens. as some one who has had some pretty wild GI problems, i have been loving the way these all make my body feel. i’ve noticed less bloating for sure which has always been something i’ve struggled with more than most. if you’re interested in talking more about how BIOHM can help your GI health, message me and we can talk!! and if you’re ready to try out these awesome products, use the code KENDALL10 happy monday y’all!!
Some Monday morning funnies!
Some Monday morning funnies!
Dipped into these White Chocolate Peppermintlast @mmschocolate last night. Coated with Red and White candy shells the center is filled with white chocolate and a peppermint flavor. These are good at first with a decent peppermint taste. However, after eating a few,I had this feeling I was eating menthol candies. WTH? Did any of you get this feeling too? Let me know what you thought..
These get a 7.5/10
This way for more pics 👉👉👉
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#foodblogger #foodie #food #candy #chocolate #whitechocolate #mms #mandms #yummy #donut #treat #iifym #flexibledieting #christmas #sugar #sweets #instafit #fit #healthyliving #healthylifestyle #instagood #instafood #snack #foodporn #foodgasm #icecream #cakebatter #cookie #junkfood #delicious
Dipped into these White Chocolate Peppermintlast @mmschocolate last night. Coated with Red and White candy shells the center is filled with white chocolate and a peppermint flavor. These are good at first with a decent peppermint taste. However, after eating a few,I had this feeling I was eating menthol candies. WTH? Did any of you get this feeling too? Let me know what you thought.. These get a 7.5/10 This way for more pics 👉👉👉 . . . . . #foodblogger  #foodie  #food  #candy  #chocolate  #whitechocolate  #mms  #mandms  #yummy  #donut  #treat  #iifym  #flexibledieting  #christmas  #sugar  #sweets  #instafit  #fit  #healthyliving  #healthylifestyle  #instagood  #instafood  #snack  #foodporn  #foodgasm  #icecream  #cakebatter  #cookie  #junkfood  #delicious 
Still putting in the work , every day, don’t get it wrong
Still putting in the work , every day, don’t get it wrong
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Enjoying your diet is key to long term success. Here enjoying a delicious steak potatoes and a beer 🍺 #flexibledieting #foodporn #gainz #dietfood #fatloss #youtube #weightloss #weightwatchers #steakhouse #fat #potatoes
Lunch🎄Vegetable chowder cup of soup (95 kcal), mini bread sticks (90 kcal), orange (35 kcal) and a caramel rice cake (40 kcal)🎄#healthylunch #healthyfood #healthyeating #healthylifestyle #healthyliving #balencedeating #balanceddiet #flexibleseating #flexibledieting #caloriecounting #caloriedeficit #myfitnesspal #mfp #mfpuk #fooddiary #foodtracker
🍫 Optimum Nutrition Whipped Protein Bites - Chocolate 🍫
Макросы на порцию: 243 Ккал / Б 20 / Ж 8,2 / У 27,7 / Сахар 2 
Сегодняшний обзор на протеиновую пару батончиков от Optimum Nutrition Whipped Protein Bites со вкусом шоколада. В упаковке 2 пироженки на 76 грамм. Не побоюсь сказать, что это прям пищевой оргазм, товарищи! 🤤 Нежная и мягкая белковая нуга внутри, покрытая молочным шоколадом. Батончик безумно сытный и плотный. Я взяла на перекус на работу, съела часов в 11, утром был завтрак, перед обедом мне вообще кушать не хотелось. Запах приятных, вкус тоже. По макросам, тоже все отлично! 243 ккал, 20 грамм белка и 27,7 грамм углеводов, из них всего 2! грамма сахара и 7 грамм неусвояемых углеводов (Fiber). Так что, если контейнер с едой взять не получается, а закидываться непонятно чем ну вообще не хочется, Шоколадка от Оптимум будет очень кстати!
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#optimumnutrition #proteinwhippedbites #proteincookie #proteinreview #протеиновыйбатончик #протеиновыебатончики #ппдесерт #протеин #здоровоепитание #протеиновоепеченье #спортпитание #спортпит #protein #proteinbar #whey #macros #iifym #foodporn #bodybuilding #fitness #fit #gym #diet #weightloss #fitfood #snack #flexibledieting #sportnutrition #sportfood
🍫 Optimum Nutrition Whipped Protein Bites - Chocolate 🍫 Макросы на порцию: 243 Ккал / Б 20 / Ж 8,2 / У 27,7 / Сахар 2 Сегодняшний обзор на протеиновую пару батончиков от Optimum Nutrition Whipped Protein Bites со вкусом шоколада. В упаковке 2 пироженки на 76 грамм. Не побоюсь сказать, что это прям пищевой оргазм, товарищи! 🤤 Нежная и мягкая белковая нуга внутри, покрытая молочным шоколадом. Батончик безумно сытный и плотный. Я взяла на перекус на работу, съела часов в 11, утром был завтрак, перед обедом мне вообще кушать не хотелось. Запах приятных, вкус тоже. По макросам, тоже все отлично! 243 ккал, 20 грамм белка и 27,7 грамм углеводов, из них всего 2! грамма сахара и 7 грамм неусвояемых углеводов (Fiber). Так что, если контейнер с едой взять не получается, а закидываться непонятно чем ну вообще не хочется, Шоколадка от Оптимум будет очень кстати! :) (: :) #optimumnutrition  #proteinwhippedbites  #proteincookie  #proteinreview  #протеиновыйбатончик  #протеиновыебатончики  #ппдесерт  #протеин  #здоровоепитание  #протеиновоепеченье  #спортпитание  #спортпит  #protein  #proteinbar  #whey  #macros  #iifym  #foodporn  #bodybuilding  #fitness  #fit  #gym  #diet  #weightloss  #fitfood  #snack  #flexibledieting  #sportnutrition  #sportfood 
Which side are you?
Both are fine. But this is to show you can enjoy your biscuits if you like that 🍪 or if you prefer your lattes in the winter season go for that!
Have a great day and God bless! 🙌🏽
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#caloriecomparison #flexibledieting #macros
Which side are you? Both are fine. But this is to show you can enjoy your biscuits if you like that 🍪 or if you prefer your lattes in the winter season go for that! Have a great day and God bless! 🙌🏽 . . . . . #caloriecomparison  #flexibledieting  #macros 
One of the most interesting things about human nature is our massive, unrelenting ability to TOTALLY DELUDE THE SHIT OUT OF OURSELVES.

We curmudgeonly wag our finger at millennials, but forget to look in the mirror.

Everyday I get emails and DM’s asking me for fat loss advice. Literally answer the exact same question over and over again. And then I always ask the person, “So what are you going to do?” 9 times out of 10, they don’t respond.

Unsurprisingly.

Everyone likes the idea of their dream body, but when it actually comes down to doing the work, very few people can be pulled way from their “busy” lives (aka: 12 hours of watching football on Sunday) long enough to do something and then later complain about lacking motivation.

FFS! Feeling motivated is not an action!

In other words, they don’t know how to break a problem down into easy steps and instead think “getting motivated” is going to be enough.

You know the type. It’s the same person who’s had the same New Year’s resolution to lose 30 pounds for the past 20 years and think that somehow *this year* it’s going to magically work.

Nope. Sorry. Body transformations don’t care about your feelings. In the real world, what matters is what you SAY vs what you DO.

In order to create dramatic change in your life, you’re going to have to confront some uncomfortable truths about yourself.

You might have had a bad childhood, a lazy husband, or even be genuinely busy...but you have everything you need, right in front of you, to make a change.

Some of your circumstances might not be your fault, but fixing them is your responsibility.

The problem, and the solution, is you. ♥️
One of the most interesting things about human nature is our massive, unrelenting ability to TOTALLY DELUDE THE SHIT OUT OF OURSELVES. We curmudgeonly wag our finger at millennials, but forget to look in the mirror. Everyday I get emails and DM’s asking me for fat loss advice. Literally answer the exact same question over and over again. And then I always ask the person, “So what are you going to do?” 9 times out of 10, they don’t respond. Unsurprisingly. Everyone likes the idea of their dream body, but when it actually comes down to doing the work, very few people can be pulled way from their “busy” lives (aka: 12 hours of watching football on Sunday) long enough to do something and then later complain about lacking motivation. FFS! Feeling motivated is not an action! In other words, they don’t know how to break a problem down into easy steps and instead think “getting motivated” is going to be enough. You know the type. It’s the same person who’s had the same New Year’s resolution to lose 30 pounds for the past 20 years and think that somehow *this year* it’s going to magically work. Nope. Sorry. Body transformations don’t care about your feelings. In the real world, what matters is what you SAY vs what you DO. In order to create dramatic change in your life, you’re going to have to confront some uncomfortable truths about yourself. You might have had a bad childhood, a lazy husband, or even be genuinely busy...but you have everything you need, right in front of you, to make a change. Some of your circumstances might not be your fault, but fixing them is your responsibility. The problem, and the solution, is you. ♥️
지금 저는 리즈기보다 4kg 정도 뿔어있습니다. 퉁퉁... 그래서 12일과 13일을 골든타임 삼아서 저만의 리셋다이어트법을 진행하려고 하는데, 생각해보니 나만 뿔어 있는게 아니...쟈나? .
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그래서 12일과 13일에는 증맬루 내 입에 들어가는 거 하나하나, 운동법 하나하나 기록해서 박제시켜 놓을게요. 최대 이틀에 4kg는 빠지는 제 비법입니다.(좀 무섭도록 의지가 강해야하는데... 할 수 있...다!!)
지금 저는 리즈기보다 4kg 정도 뿔어있습니다. 퉁퉁... 그래서 12일과 13일을 골든타임 삼아서 저만의 리셋다이어트법을 진행하려고 하는데, 생각해보니 나만 뿔어 있는게 아니...쟈나? . . . 그래서 12일과 13일에는 증맬루 내 입에 들어가는 거 하나하나, 운동법 하나하나 기록해서 박제시켜 놓을게요. 최대 이틀에 4kg는 빠지는 제 비법입니다.(좀 무섭도록 의지가 강해야하는데... 할 수 있...다!!)
I’ve shared before that I track my macros... I’m not always perfectly measuring my food and I don’t have a food scale. But tracking macros has given me freedom with my diet so I can eat the foods I love and still see results. .
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The last few weeks I’ve hit a plateau so after some research, instead of cutting my calories more, I’m going to try increasing them. Only by 300 calories, increasing my carbs and protein but dropping my fats a little. This gives me anxiety but I’m going to give it a go and see how my body responds. I want to find a balance where I can eat the foods I love and “live lean.” Happy Monday 🥰🥰🥰🥰 •
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#underarmour #burnbootcamp #iifym #burn #flexibledieting #intermittentfasting #macros #whole30 #realfood #foodie #goals #healthylifestyle #intuitiveeating #healthysnacks #mealprep #hearthealth #preventativemedicine
I’ve shared before that I track my macros... I’m not always perfectly measuring my food and I don’t have a food scale. But tracking macros has given me freedom with my diet so I can eat the foods I love and still see results. . . The last few weeks I’ve hit a plateau so after some research, instead of cutting my calories more, I’m going to try increasing them. Only by 300 calories, increasing my carbs and protein but dropping my fats a little. This gives me anxiety but I’m going to give it a go and see how my body responds. I want to find a balance where I can eat the foods I love and “live lean.” Happy Monday 🥰🥰🥰🥰 • • • #underarmour  #burnbootcamp  #iifym  #burn  #flexibledieting  #intermittentfasting  #macros  #whole30  #realfood  #foodie  #goals  #healthylifestyle  #intuitiveeating  #healthysnacks  #mealprep  #hearthealth  #preventativemedicine 
Happy Monday to you and happy first week of PREP to my babe of a client, @careyblifts. Photo on the left was the beginning of Sept. and right was last weekend.
👙👙👙👙👙👙
This radiant mom has two young boys- a 7 month old (I kid you not!!) and 3.5 year old 🤯. She stays BUSY not only as a mom but a Seattleite, digital marketer, wife, and bodybuilder. Carey is prepping for competing in bikini at the NPC Vancouver Open on March 30 and I am excited to keep you posted about her journey to stage and transformation. Carey and I have been working together for 3 months focusing on gaining more muscle mass and getting her nutrition on point by counting macros and slowly reverse dieting her from 1300 to 2250 calories (about 150 G protein, 282 g carbs, 58 g fat...yep! She eats A LOT and yes...you read that right-nearly 300 g carbs). I’m super proud of what she’s achieved already and I cannot even wait to see the stage package we put together. Watch out for this one!#sleekbikiniteam #sleekbodycoach #teamsleekbody #bikiniathlete #bikinicoach #bikinicompetitor #npcbikini #npcbikini #strong #womenwithmuscle #fitnessmotivation #motivationmonday #competitor #athlete #coach #bikinicoach #transformation #fitness #fitnessjourney #womenwholift #iifym #flexibledieting
Happy Monday to you and happy first week of PREP to my babe of a client, @careyblifts. Photo on the left was the beginning of Sept. and right was last weekend. 👙👙👙👙👙👙 This radiant mom has two young boys- a 7 month old (I kid you not!!) and 3.5 year old 🤯. She stays BUSY not only as a mom but a Seattleite, digital marketer, wife, and bodybuilder. Carey is prepping for competing in bikini at the NPC Vancouver Open on March 30 and I am excited to keep you posted about her journey to stage and transformation. Carey and I have been working together for 3 months focusing on gaining more muscle mass and getting her nutrition on point by counting macros and slowly reverse dieting her from 1300 to 2250 calories (about 150 G protein, 282 g carbs, 58 g fat...yep! She eats A LOT and yes...you read that right-nearly 300 g carbs). I’m super proud of what she’s achieved already and I cannot even wait to see the stage package we put together. Watch out for this one!#sleekbikiniteam  #sleekbodycoach  #teamsleekbody  #bikiniathlete  #bikinicoach  #bikinicompetitor  #npcbikini  #npcbikini  #strong  #womenwithmuscle  #fitnessmotivation  #motivationmonday  #competitor  #athlete  #coach  #bikinicoach  #transformation  #fitness  #fitnessjourney  #womenwholift  #iifym  #flexibledieting 
#Repost @meowmeix with @get_repost
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What are macros & why they are helpful to track? 🥑 🍠 🍗 .
Macros = macronutrients that make up our food which are carbs, protein and fat. Most foods have two or even 3 of the macronutrients. Avocados for example are predominantly fat but also contain carbs, mostly from it’s large amount of fiber.
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Using macros in addition to calories to hit your goals can help make sure you’re hitting a higher amount of protein & the right amount of fat and carbs for you which can lead to a better body composition change. .
While a calorie deficit (for fat loss) or calorie surplus (for muscle gain) are super important, catering your macros towards your goals & genetics (i.e. can tolerate more fat or more carbs) can help you reach your goals faster & feel better overall.
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I noticed when I started tracking my macros that I was slightly under my optimal protein level & that I could actually benefit from eating a little bit more carbs & little less fats.
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Whatever approach you take, make sure most of your foods come from high, quality whole foods and you’ll be in a good place!
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Xoxo
Amanda
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Need more healthy snack ideas? Click the link in bio for my 101 Healthy Snacks Ebook ( www.101healthysnacks.com ) .
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 #cleaneating #iifym #flexibledieting #weightloss #healthychoices #healthyeating #nutrition #macros #fitfood #healthyfood #bbg #protein #cleaneats #iifymgirls #instahealth #protein #glutenfree #getfit #paleo #healthyliving #sweetpotato #healthylifestyle #carbs #macros #mealprep #mealprepmonday #healthyfats
#Repost  @meowmeix with @get_repost ・・・ What are macros & why they are helpful to track? 🥑 🍠 🍗 . Macros = macronutrients that make up our food which are carbs, protein and fat. Most foods have two or even 3 of the macronutrients. Avocados for example are predominantly fat but also contain carbs, mostly from it’s large amount of fiber. . Using macros in addition to calories to hit your goals can help make sure you’re hitting a higher amount of protein & the right amount of fat and carbs for you which can lead to a better body composition change. . While a calorie deficit (for fat loss) or calorie surplus (for muscle gain) are super important, catering your macros towards your goals & genetics (i.e. can tolerate more fat or more carbs) can help you reach your goals faster & feel better overall. . I noticed when I started tracking my macros that I was slightly under my optimal protein level & that I could actually benefit from eating a little bit more carbs & little less fats. . Whatever approach you take, make sure most of your foods come from high, quality whole foods and you’ll be in a good place! . Xoxo Amanda . Need more healthy snack ideas? Click the link in bio for my 101 Healthy Snacks Ebook ( www.101healthysnacks.com ) . . . #cleaneating  #iifym  #flexibledieting  #weightloss  #healthychoices  #healthyeating  #nutrition  #macros  #fitfood  #healthyfood  #bbg  #protein  #cleaneats  #iifymgirls  #instahealth  #protein  #glutenfree  #getfit  #paleo  #healthyliving  #sweetpotato  #healthylifestyle  #carbs  #macros  #mealprep  #mealprepmonday  #healthyfats 
Well, the gyms here at Polk are definitely nicer, with better equipment, than the ones at Fort Hood. 
Eleiko equipment, d balls up to 150lb, ski ergs and much more!
Well, the gyms here at Polk are definitely nicer, with better equipment, than the ones at Fort Hood. Eleiko equipment, d balls up to 150lb, ski ergs and much more!
What's that? You love pasta, having a social life and eating out - but have decided to go keto? Yeah... That sounds sustainable and like it'll last long.. #carbs #yum #gym #instagood #instafit #diet #nutrition #tipsandtricks #flexibledieting #iifym #keto #ketodiet #ketogenicdiet #ketosis
Un secondo piatto a base di pesce  stuzzicante e gustoso: FILETTO DI SALMONE AI POMODORINI! Per scoprire la ricetta basta andare su www.economistasalutista.com, sulla mia pagina Facebook @economistasalutista o tra le mie IG Stories nell'archivio Secondi Pesce!
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#salmone #pomodori #mangiaresano #cibosano #healthyblog #healthyeating #healthyfood #foodporn #dailyifb #flexibledieting #glutenfree #senzaglutine #workout #light #italianfoodblogger #foodbloggers #fitfam #fitfood #fitgirl #natale2018 #flexibledieting #eatclean #fitnessaddict #fooddiary #pranzoitaliano #diarioalimentare #secondi #booty #igersitalia #mangiasano #bontaitaliane
Un secondo piatto a base di pesce stuzzicante e gustoso: FILETTO DI SALMONE AI POMODORINI! Per scoprire la ricetta basta andare su www.economistasalutista.com, sulla mia pagina Facebook @economistasalutista o tra le mie IG Stories nell'archivio Secondi Pesce! . . . #salmone  #pomodori  #mangiaresano  #cibosano  #healthyblog  #healthyeating  #healthyfood  #foodporn  #dailyifb  #flexibledieting  #glutenfree  #senzaglutine  #workout  #light  #italianfoodblogger  #foodbloggers  #fitfam  #fitfood  #fitgirl  #natale2018  #flexibledieting  #eatclean  #fitnessaddict  #fooddiary  #pranzoitaliano  #diarioalimentare  #secondi  #booty  #igersitalia  #mangiasano  #bontaitaliane 
Monday feeeeels 💛
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I’m NGL and pretend I thought all of this up myself, because I didn’t 😆 I was reading last night and this section came up in that book I always bang on about 😉 #RulesOfLifeLyf
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It struck a chord and I thought I’d share because I’ve met and worked with many girls who really used to pick themselves apart on the daily (myself included). They hate on their bodies, think they’re awful humans for making mistakes and generally want to change everything they can about themselves.
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It’s true you can change a lot if you want to, but really you should also learn to accept yourself.
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Everything you’ve been through, all the mistakes. The good, the bad, the ugly. Learn to accept yourself and just build from there. I mean it’s taken me a good decade of poor decisions and reckless behaviour but I think I’ve accepted it all now 😂🙏🏻
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You can make the choice every day to just do your best. Do the right thing. Don’t become a victim and use it all as an excuse to justify destructive behaviour (towards yourself or others).
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Sometimes you’ll fail. You’re human. Just start again and press on.
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Accept yourself exactly as you are now and strive to improve every day. Then maybe someday you might find you can join us airy fairy sorts on the self love crusade 🤪✨
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Mystic Sky signing off 🤣
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Health #MindSet #Motivation #PersonalTrainer #OnlineCoach #GirlsThatLift #SelfCare #Macros #HealthyLifestyle #InstaFitness #SelfLove #HealthyEating #Quads #Glutes #BalancedLifestyle #StrongGirls #FitnessJourney #FlexibleDieting #GirlsWithMuscle #Goals #Transformation #Progress #PlayHard #InstaDaily #Fitness #DietHack #IIFYM #Aesthetics #GymMotivation
Monday feeeeels 💛 - I’m NGL and pretend I thought all of this up myself, because I didn’t 😆 I was reading last night and this section came up in that book I always bang on about 😉 #RulesOfLifeLyf  - It struck a chord and I thought I’d share because I’ve met and worked with many girls who really used to pick themselves apart on the daily (myself included). They hate on their bodies, think they’re awful humans for making mistakes and generally want to change everything they can about themselves. - It’s true you can change a lot if you want to, but really you should also learn to accept yourself. - Everything you’ve been through, all the mistakes. The good, the bad, the ugly. Learn to accept yourself and just build from there. I mean it’s taken me a good decade of poor decisions and reckless behaviour but I think I’ve accepted it all now 😂🙏🏻 - You can make the choice every day to just do your best. Do the right thing. Don’t become a victim and use it all as an excuse to justify destructive behaviour (towards yourself or others). - Sometimes you’ll fail. You’re human. Just start again and press on. - Accept yourself exactly as you are now and strive to improve every day. Then maybe someday you might find you can join us airy fairy sorts on the self love crusade 🤪✨ - Mystic Sky signing off 🤣 - - - - - - - - Health #MindSet  #Motivation  #PersonalTrainer  #OnlineCoach  #GirlsThatLift  #SelfCare  #Macros  #HealthyLifestyle  #InstaFitness  #SelfLove  #HealthyEating  #Quads  #Glutes  #BalancedLifestyle  #StrongGirls  #FitnessJourney  #FlexibleDieting  #GirlsWithMuscle  #Goals  #Transformation  #Progress  #PlayHard  #InstaDaily  #Fitness  #DietHack  #IIFYM  #Aesthetics  #GymMotivation 
Start of a nice little deload week while I am training at Fort Polk this week. 
Clean pull + Power clean
4x 2+1 @ 65% of last week's top set.
Start of a nice little deload week while I am training at Fort Polk this week. Clean pull + Power clean 4x 2+1 @ 65% of last week's top set.
#Xmas panic starting to kick in? Haven't started your #christmas shopping yet?🎄
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Well don't worry, we've got you covered! Sit back, have a #proteinbar and build a protein hamper for a loved one!🧡
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Mix and match hundreds of items across store and unlock multi buy discounts.💪
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Purchase any 10+ items for 5% off and any 15+ items for 10% off!😍
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Www.mixmatchprotein.co.uk
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#christmasshopping #xmaspresents #christmastree #protein #proteinsnacks #proteincookies #proteinbars #grenade #barebells #usn #diet #iifym #flexibledieting #macros #aesthetics #shredding #fitness #gymlife #bodybuilding #aesthetics #ripped #crossfit #losefat #weightloss #fatloss #bulking #winterbulk #gym
#Xmas  panic starting to kick in? Haven't started your #christmas  shopping yet?🎄 . Well don't worry, we've got you covered! Sit back, have a #proteinbar  and build a protein hamper for a loved one!🧡 . Mix and match hundreds of items across store and unlock multi buy discounts.💪 . Purchase any 10+ items for 5% off and any 15+ items for 10% off!😍 . . Www.mixmatchprotein.co.uk . . . . . #christmasshopping  #xmaspresents  #christmastree  #protein  #proteinsnacks  #proteincookies  #proteinbars  #grenade  #barebells  #usn  #diet  #iifym  #flexibledieting  #macros  #aesthetics  #shredding  #fitness  #gymlife  #bodybuilding  #aesthetics  #ripped  #crossfit  #losefat  #weightloss  #fatloss  #bulking  #winterbulk  #gym 
September 👉🏼 November. I’m the same weight in both but I find some change in my body every. Single day. Trust the process 🙌🏼 ⠀⠀⠀⠀⠀
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#keto #ketogenic #ketogenicdiet #ketogeniclifestyle #ketosis #ketodiet #ketolife #ifitfitsyourmacros #weightloss #losingweight #weightlossjourney #weightlossmotivation #weightlosstransformation #diet #lchf #lowcarb #highfat #lowcarbhighfat #lowcarbdiet #woe #eatfatlosefat #intermittentfasting #healthylifestyle #flexibledieting #weightlossjourney #ketotransformation
September 👉🏼 November. I’m the same weight in both but I find some change in my body every. Single day. Trust the process 🙌🏼 ⠀⠀⠀⠀⠀ • • • ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #keto  #ketogenic  #ketogenicdiet  #ketogeniclifestyle  #ketosis  #ketodiet  #ketolife  #ifitfitsyourmacros  #weightloss  #losingweight  #weightlossjourney  #weightlossmotivation  #weightlosstransformation  #diet  #lchf  #lowcarb  #highfat  #lowcarbhighfat  #lowcarbdiet  #woe  #eatfatlosefat  #intermittentfasting  #healthylifestyle  #flexibledieting  #weightlossjourney  #ketotransformation 
Happy Monday !!!! It’s going to be a great day so I figured let’s make some happy #oatmeal for breakfast! —-> Are you going through a rough time? You’re not alone. Everything can and will change. You have overcome so many challenges before. Just think about it. Think of it as a learning experience. Maybe by not getting what you want, it could be a blessing. Did you ever think of it like that? You need to step back and allow yourself to have fun.  The best type of medicine is just being kind to yourself and loving yourself. Others negativity  isn’t worth worrying about. You just have to worry about yourself. Remember that every day there is always something to be thankful and grateful for sometimes you just have to look a little bit harder to find it🥰 Let’s make today awesome🙏🏻
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#selflove#eatforabs#eattogrow#eattolive#healthyeating #healthylifestyle #balance #fitfood#foodisfuel #fitness#fitlife#fitfam#intuitiveeating #recoveryispossible #recoveryisworthit #strongnotskinny #fitness#cleaneating#beyourbestyou#bodybuilding#girlswithmuscle#girlswholift#flexibledieting#cleaneats#healthy#gymlife#healthy#food#cleaneating#motivation#selflove#edrecovery#recovery
Happy Monday !!!! It’s going to be a great day so I figured let’s make some happy #oatmeal  for breakfast! —-> Are you going through a rough time? You’re not alone. Everything can and will change. You have overcome so many challenges before. Just think about it. Think of it as a learning experience. Maybe by not getting what you want, it could be a blessing. Did you ever think of it like that? You need to step back and allow yourself to have fun. The best type of medicine is just being kind to yourself and loving yourself. Others negativity isn’t worth worrying about. You just have to worry about yourself. Remember that every day there is always something to be thankful and grateful for sometimes you just have to look a little bit harder to find it🥰 Let’s make today awesome🙏🏻 . . #selflove #eatforabs #eattogrow #eattolive #healthyeating  #healthylifestyle  #balance  #fitfood #foodisfuel  #fitness #fitlife #fitfam #intuitiveeating  #recoveryispossible  #recoveryisworthit  #strongnotskinny  #fitness #cleaneating #beyourbestyou #bodybuilding #girlswithmuscle #girlswholift #flexibledieting #cleaneats #healthy #gymlife #healthy #food #cleaneating #motivation #selflove #edrecovery #recovery 
#motivationmonday - Anzeige 👙 🏝 ☀️ Woher ich meine Motivation nehme?! Ganz einfach: Dieses Bild drückt meine Motivation voll und ganz aus! Ich halte mir zum einen immer wieder vor Augen, wo ich hin möchte und es ist auch motivierend zu wissen, dass ich es schon mal geschafft habe! (Februar 2018) Ich erinnere mich gern daran, wie wohl ich mich in meinem Körper gefühlt habe und wie gut es mir ging! Der andere Part meiner Motivation basiert auf dem linken Bild: Eine Form zu der ich nie wieder zurück möchte! Kurzatmigkeit, Unzufriedenheit und Gelenkprobleme waren häufige Begleiter! Mit @ww_deutschland ist es mir gelungen dieses Kapitel zu beenden und einen neuen Weg einzuschlagen. Ich bin noch lange nicht am Ende, aber irgendwann werde ich das sein! Aufgeben ist keine Option (:
#motivationmonday  - Anzeige 👙 🏝 ☀️ Woher ich meine Motivation nehme?! Ganz einfach: Dieses Bild drückt meine Motivation voll und ganz aus! Ich halte mir zum einen immer wieder vor Augen, wo ich hin möchte und es ist auch motivierend zu wissen, dass ich es schon mal geschafft habe! (Februar 2018) Ich erinnere mich gern daran, wie wohl ich mich in meinem Körper gefühlt habe und wie gut es mir ging! Der andere Part meiner Motivation basiert auf dem linken Bild: Eine Form zu der ich nie wieder zurück möchte! Kurzatmigkeit, Unzufriedenheit und Gelenkprobleme waren häufige Begleiter! Mit @ww_deutschland ist es mir gelungen dieses Kapitel zu beenden und einen neuen Weg einzuschlagen. Ich bin noch lange nicht am Ende, aber irgendwann werde ich das sein! Aufgeben ist keine Option (:
🤷🏻‍♂️Der er set sammenhæng mellem test boosters og reel forhøjelse af test-niveau. Men der er ikke påvist en sammenhæng mellem større gains og brugen af test booster. Examine.com og ncbi.gov har har nogle studier, som måske endda viser en sammenhæng mellem forringelse af lever-funktioner og brugen af testboosters. ⁣
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🏆Når noget markedsføres som “the shit”, så er det i virkeligheden i ordenes  bogstavelige forstand “lort”. Det forkromede virker sjældent efter hensigten. Spar pengene, spis godt og få din søvn = anabolic. ⁣
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✅Husk at følge @_fischerfitness_  hvis du gerne vil inspireres både ift. træning og kost. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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💻Er du interesseret i kost- og træningsforløb skræddersyet til dig, så send mig en DM eller en mail, og vi tager en uforpligtende snak⁣⁣⁣⁣⁣⁣⁣
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#mealprep #dietplan #kostplan #iifym #flexibledieting #styrketræning #sundhed #vægttab #foodprep #foodinspiration #foodie #foods #foodstagram #infographic #bodybuilding #fitness #fitfamdk #fitfam ⁣#lchf #paleo #keto #vegan #lowcarb #highcarb #gørdetdervirker #weightloss #weightlosstransformation #weightlossdiet #weightlossjourney
🤷🏻‍♂️Der er set sammenhæng mellem test boosters og reel forhøjelse af test-niveau. Men der er ikke påvist en sammenhæng mellem større gains og brugen af test booster. Examine.com og ncbi.gov har har nogle studier, som måske endda viser en sammenhæng mellem forringelse af lever-funktioner og brugen af testboosters. ⁣ ⁣ 🏆Når noget markedsføres som “the shit”, så er det i virkeligheden i ordenes bogstavelige forstand “lort”. Det forkromede virker sjældent efter hensigten. Spar pengene, spis godt og få din søvn = anabolic. ⁣ ⁣ ✅Husk at følge @_fischerfitness_ hvis du gerne vil inspireres både ift. træning og kost. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 💻Er du interesseret i kost- og træningsforløb skræddersyet til dig, så send mig en DM eller en mail, og vi tager en uforpligtende snak⁣⁣⁣⁣⁣⁣⁣ -⁣⁣⁣⁣⁣⁣⁣ -⁣⁣⁣⁣⁣⁣⁣ -⁣⁣⁣⁣⁣⁣⁣ -⁣⁣⁣⁣⁣⁣⁣ -⁣⁣⁣⁣⁣⁣⁣ #mealprep  #dietplan  #kostplan  #iifym  #flexibledieting  #styrketræning  #sundhed  #vægttab  #foodprep  #foodinspiration  #foodie  #foods  #foodstagram  #infographic  #bodybuilding  #fitness  #fitfamdk  #fitfam  ⁣#lchf  #paleo  #keto  #vegan  #lowcarb  #highcarb  #gørdetdervirker  #weightloss  #weightlosstransformation  #weightlossdiet  #weightlossjourney 
❗️Customer Favorite Sample Alert❗️⠀
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If you want free pizza and pancakes, raise your hand. 🙋🏼⠀
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Stop in at our Hertel Location today and Tuesday and try two of our customer favorite meals: BBQ Chicken Pizza and Blueberry Pancakes. 🤤⠀
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📍 1375 Hertel Avenue⠀
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#Mealprep #mealplan #mealprepdaily #mealprepdelivery #flexiblediet #flexibledieting #flexibledietinglifestyle #eatgoodfood #eatgoodfeelgood #macrocounting #countyourmacros #keto #ketodiet #balancedbodyfoods #buffalony #buffny #foodporn #pumpkinprotein #proteinpancakes #balancedbodyfoods #balancedbody
❗️Customer Favorite Sample Alert❗️⠀ -⠀ If you want free pizza and pancakes, raise your hand. 🙋🏼⠀ -⠀ Stop in at our Hertel Location today and Tuesday and try two of our customer favorite meals: BBQ Chicken Pizza and Blueberry Pancakes. 🤤⠀ -⠀ 📍 1375 Hertel Avenue⠀ .⠀ .⠀ .⠀ #Mealprep  #mealplan  #mealprepdaily  #mealprepdelivery  #flexiblediet  #flexibledieting  #flexibledietinglifestyle  #eatgoodfood  #eatgoodfeelgood  #macrocounting  #countyourmacros  #keto  #ketodiet  #balancedbodyfoods  #buffalony  #buffny  #foodporn  #pumpkinprotein  #proteinpancakes  #balancedbodyfoods  #balancedbody 
Proteína+carbohidratos suculentísimas!! #panqueca al instante! 1 cambur/banana bien maduro (de esos ya feitos), 1/3 taza avena, endulzante al gusto (las como solitas porque se caramelizan así que les pongo 2 sobres de stevia, 1/2 cucharita de canela y 1 huevo. Licuar y listo! Salen 3 panquecas y me las como todas!! 🥞🍌🥞🍌 Banana #pancakes for a hearty Monday #breakfast Just blend an egg, 1/3 cup oats, 1 medium ripe #banana 1/2 tsp cinnamon, sweetener to taste. I like mine sweet because these caramelize so they don’t need syrup at all! I add 2 packets stevia. #cook #foodporn #eeeeeats #healthy #healthyfood #healthyeating #healthylifestyle #healthychoices #glutenfree #iifym #flexibledieting #diet #dieta #saludable #yummy #food #foodie #foodgasm #foodstagram #foodpics #eat #eatclean #cleaneating #instafood #pancake
Proteína+carbohidratos suculentísimas!! #panqueca  al instante! 1 cambur/banana bien maduro (de esos ya feitos), 1/3 taza avena, endulzante al gusto (las como solitas porque se caramelizan así que les pongo 2 sobres de stevia, 1/2 cucharita de canela y 1 huevo. Licuar y listo! Salen 3 panquecas y me las como todas!! 🥞🍌🥞🍌 Banana #pancakes  for a hearty Monday #breakfast  Just blend an egg, 1/3 cup oats, 1 medium ripe #banana  1/2 tsp cinnamon, sweetener to taste. I like mine sweet because these caramelize so they don’t need syrup at all! I add 2 packets stevia. #cook  #foodporn  #eeeeeats  #healthy  #healthyfood  #healthyeating  #healthylifestyle  #healthychoices  #glutenfree  #iifym  #flexibledieting  #diet  #dieta  #saludable  #yummy  #food  #foodie  #foodgasm  #foodstagram  #foodpics  #eat  #eatclean  #cleaneating  #instafood  #pancake 
I had a client come into the office doing all the right things, eating good. Exercising 6-days a week. And her metabolic age was in the 70’s, and her bio age was 29.
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We changed up workouts, food intake, and still no change in her bodyweight or body fat. Only common issue was her water absorption was low. She should be around 53% and her body was only absorbing about 38%
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So we increased alkaline water and I actually had her cut exercise out to for a week, Because her body was showing signs of inflammation and an acidic pH.
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Her metabolic age dropped 8 years and she dropped 12 lbs!!! 🙌🏻😬
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What I helped her understand is Metabolism equals cell function and efficiency. Metabolism is NOT HOW MUCH FOOD CAN I EAT AND NOT GAIN WEIGHT. As the body works more efficiently the better the metabolism works. Weight loss is a symptom of improved metabolism. IT IS NOT ALL METABOLISM is.
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Various things that affect metabolism include: visceral fat, body fat percentage, pH and/or candida, water absorption, bodyweight, electrolyte balance, etc. My goal when working with people is to boost the immune system so the body self heals. Not put band aids on a bunch of symptoms.
I had a client come into the office doing all the right things, eating good. Exercising 6-days a week. And her metabolic age was in the 70’s, and her bio age was 29. 😳😳😳 . . We changed up workouts, food intake, and still no change in her bodyweight or body fat. Only common issue was her water absorption was low. She should be around 53% and her body was only absorbing about 38% . So we increased alkaline water and I actually had her cut exercise out to for a week, Because her body was showing signs of inflammation and an acidic pH. . , Her metabolic age dropped 8 years and she dropped 12 lbs!!! 🙌🏻😬 . . What I helped her understand is Metabolism equals cell function and efficiency. Metabolism is NOT HOW MUCH FOOD CAN I EAT AND NOT GAIN WEIGHT. As the body works more efficiently the better the metabolism works. Weight loss is a symptom of improved metabolism. IT IS NOT ALL METABOLISM is. . . Various things that affect metabolism include: visceral fat, body fat percentage, pH and/or candida, water absorption, bodyweight, electrolyte balance, etc. My goal when working with people is to boost the immune system so the body self heals. Not put band aids on a bunch of symptoms.
🛫Traveling For The Holidays....Try This🛫
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Ever come back from a trip and feel completely drained???
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🙋‍♂️I know I’ve been there so you’re not alone
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Here are my 3️⃣ go to tips to avoid the mental and physical drain that comes with traveling
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🏃‍♂️STREEEEETCH
Some light stretches every few hours to your neck, legs, and back will do wonders to avoid feeling stiff and achy after a flight
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📖READ
Time is something we will never get back so make you’re using yours wisely.  Whether it’s a good book or podcast the more you can learn the brighter your future will be
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🛌COMFY
Being cramped is no bueno so making sure you have comfy clothes....a fancy neck pillow goes a long way too
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Just a little bit of work and you’ll come back feeling refreshed and energized
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👇Leave a comment with which tip you’ll definitely be using next time you travel👇
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🛫Traveling For The Holidays....Try This🛫 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ever come back from a trip and feel completely drained??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙋‍♂️I know I’ve been there so you’re not alone ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are my 3️⃣ go to tips to avoid the mental and physical drain that comes with traveling ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏃‍♂️STREEEEETCH Some light stretches every few hours to your neck, legs, and back will do wonders to avoid feeling stiff and achy after a flight ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📖READ Time is something we will never get back so make you’re using yours wisely. Whether it’s a good book or podcast the more you can learn the brighter your future will be ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🛌COMFY Being cramped is no bueno so making sure you have comfy clothes....a fancy neck pillow goes a long way too ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just a little bit of work and you’ll come back feeling refreshed and energized ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👇Leave a comment with which tip you’ll definitely be using next time you travel👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
• ℓυиєdι' • 🎈🎄✨♥️ Via 🔜 ad una nuova settimana iniziando il conto alla rovescia per Natale 🎄😍⏳🧭
Per tutti i COCCODIPENDENTI 🥥 come me 🙋🏽‍♀️ ecco un buonissimo: 👇🏽
🥥 ℂᎾℂᎾℕUT ℙᎯℕℂᎯᏦE 🥞 ricoperto dal golosissimo burro d’arachidi al cocco 🥥 della @prozis e tantissimo 🅲🅾🅲🅲🅾 rapè. 🤤 📌Vi lascio la ricetta così potete riproporlo. È veramente semplice 👇🏽 ❌Eccovi la 🆁🅸🅲🅴🆃🆃🅰 ✍🏽
👉🏽⒮⒜⒧⒱⒜⒧⒜👈🏽 🔺•50gr di farina integrale di Manitoba •20gr di farina di avena •120gr di albume •cacao amaro •cocco •bic+lim 🔺per la cremina: un cucchiaino di burro d’arachidi •cocco rapè •Farina di cocco •acqua ❌⒫⒭⒪⒞⒠⒟⒤⒨⒠⒩⒯⒪:
Bisogna semplicemente versare tutti gli ingredienti in una ciotola e mescolare finché non vanno via i grumi, preriscaldate un pentolino antiaderente e nel frattempo far reagire mezzo cucchiaino di bicarbonato + limone . Versate tutto il composto e attendere finché non si rapprenda. 
Lasciate raffreddare e guarnite a piacimento ♥️ 🅱🆄🅾🅽🅰 🅲🅾🅻🅰🆉🅸🅾🅽🅴 ☕️🥞 *ScorrereLeFoto🔛🤩* ______________________________________________________
#monday #pancake #instafood #ingredienti #macros #healthyfood #pancakeporn #carbcycling #nflikefoodtogether #healthybreakfast__ #iifym #bakery #reversediet #foodporn #goodmorning #ricette #eatclean #yummy #flexibledieting #fitfamily #iifymitalia #colazionesana #alimentazione #fitbakeryit #ricetteveloci #cibosano  #cioccolatofondente #fitchef #organicfoods #healthybestfamily
• ℓυиєdι' • 🎈🎄✨♥️ Via 🔜 ad una nuova settimana iniziando il conto alla rovescia per Natale 🎄😍⏳🧭 Per tutti i COCCODIPENDENTI 🥥 come me 🙋🏽‍♀️ ecco un buonissimo: 👇🏽 🥥 ℂᎾℂᎾℕUT ℙᎯℕℂᎯᏦE 🥞 ricoperto dal golosissimo burro d’arachidi al cocco 🥥 della @prozis e tantissimo 🅲🅾🅲🅲🅾 rapè. 🤤 📌Vi lascio la ricetta così potete riproporlo. È veramente semplice 👇🏽 ❌Eccovi la 🆁🅸🅲🅴🆃🆃🅰 ✍🏽 👉🏽⒮⒜⒧⒱⒜⒧⒜👈🏽 🔺•50gr di farina integrale di Manitoba •20gr di farina di avena •120gr di albume •cacao amaro •cocco •bic+lim 🔺per la cremina: un cucchiaino di burro d’arachidi •cocco rapè •Farina di cocco •acqua ❌⒫⒭⒪⒞⒠⒟⒤⒨⒠⒩⒯⒪: Bisogna semplicemente versare tutti gli ingredienti in una ciotola e mescolare finché non vanno via i grumi, preriscaldate un pentolino antiaderente e nel frattempo far reagire mezzo cucchiaino di bicarbonato + limone . Versate tutto il composto e attendere finché non si rapprenda. Lasciate raffreddare e guarnite a piacimento ♥️ 🅱🆄🅾🅽🅰 🅲🅾🅻🅰🆉🅸🅾🅽🅴 ☕️🥞 *ScorrereLeFoto🔛🤩* ______________________________________________________ #monday  #pancake  #instafood  #ingredienti  #macros  #healthyfood  #pancakeporn  #carbcycling  #nflikefoodtogether  #healthybreakfast__  #iifym  #bakery  #reversediet  #foodporn  #goodmorning  #ricette  #eatclean  #yummy  #flexibledieting  #fitfamily  #iifymitalia  #colazionesana  #alimentazione  #fitbakeryit  #ricetteveloci  #cibosano  #cioccolatofondente  #fitchef  #organicfoods  #healthybestfamily 
🥥🥕Alcuni eccessi alimentari, cosmetici sbagliati, forte stress o più semplicemente predisposizione genetica possono favorire l'insorgere di un disturbo cutaneo molto comune e fastidioso come quello dell’acne.🍇🍓
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🔹Soprattutto in età adulta sono questi, principalmente, i motivi che possono provocare la comparsa di brufoli sulla pelle.🍐🍎
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🔸Certo, chi ha la pelle grassa risulta più predisposto all’acne e, a maggior ragione dovrebbe dedicare un po’ del suo tempo, ogni giorno, alla pulizia della pelle.🌶🥒
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🔹La manifestazione dell’acne è un problema cutaneo provocato prima di tutto da mutamenti ormonali, ma come, abbiamo visto, ci sono anche altri fattori, potenzialmente scatenanti, da prendere in esame.🌽🥦
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🔸Così, per contrastare l’eruzione cutanea o, perlomeno, arginarne gli effetti, si può cominciare dall’alimentazione.🍋🍒
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👉🏻Un’esagerazione? Assolutamente no. Perché se da un lato è vero che la pulizia quotidiana della pelle, la visita dal dermatologo di fiducia e l’attenzione a non toccarsi né farsi stuzzicare i brufoli sono degli ottimi punti fermi da cui partire per limitare e risolvere il disturbo, è altrettanto vero che una dieta mirata può aiutare a combattere la malattia cutanea.
Perché ci sono cibi amici e cibi nemici della pelle, è bene saperlo.🍍🍑😉
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#Fastandswole #livefssandstayswole #fitness #fitnessmotivation #aesthetics #fitnessaddict #physique #fitspo #foodie #bodybuilding #alphalete #leanbulk #getfit #natty #iifym #fitfam #shredded #instafitness #fitlife #fitnessjourney #lifestyle #fitnesslifestyle #bodybuilder #health #ripped #fitspiration #beastmode #muscle #flexibledieting #bulking
🥥🥕Alcuni eccessi alimentari, cosmetici sbagliati, forte stress o più semplicemente predisposizione genetica possono favorire l'insorgere di un disturbo cutaneo molto comune e fastidioso come quello dell’acne.🍇🍓 ➖ 🔹Soprattutto in età adulta sono questi, principalmente, i motivi che possono provocare la comparsa di brufoli sulla pelle.🍐🍎 ➖ 🔸Certo, chi ha la pelle grassa risulta più predisposto all’acne e, a maggior ragione dovrebbe dedicare un po’ del suo tempo, ogni giorno, alla pulizia della pelle.🌶🥒 ➖ 🔹La manifestazione dell’acne è un problema cutaneo provocato prima di tutto da mutamenti ormonali, ma come, abbiamo visto, ci sono anche altri fattori, potenzialmente scatenanti, da prendere in esame.🌽🥦 ➖ 🔸Così, per contrastare l’eruzione cutanea o, perlomeno, arginarne gli effetti, si può cominciare dall’alimentazione.🍋🍒 ➖ 👉🏻Un’esagerazione? Assolutamente no. Perché se da un lato è vero che la pulizia quotidiana della pelle, la visita dal dermatologo di fiducia e l’attenzione a non toccarsi né farsi stuzzicare i brufoli sono degli ottimi punti fermi da cui partire per limitare e risolvere il disturbo, è altrettanto vero che una dieta mirata può aiutare a combattere la malattia cutanea. Perché ci sono cibi amici e cibi nemici della pelle, è bene saperlo.🍍🍑😉 ➖ * * * * * * * * * * * * * * * * * * * * * * #Fastandswole  #livefssandstayswole  #fitness  #fitnessmotivation  #aesthetics  #fitnessaddict  #physique  #fitspo  #foodie  #bodybuilding  #alphalete  #leanbulk  #getfit  #natty  #iifym  #fitfam  #shredded  #instafitness  #fitlife  #fitnessjourney  #lifestyle  #fitnesslifestyle  #bodybuilder  #health  #ripped  #fitspiration  #beastmode  #muscle  #flexibledieting  #bulking 
C 116 g/ F 13 g/ P 12 g
Double Choc pancakes
@cafe_krone_berlin
This picturesque stack is not as high in calories as "double choc" name implies. The secret are tonka beans that are in chocolate sauce and reduce its caloric value considerably.
Pancakes (160 g): 360 kcal;
Chocolate-tonkabeans sauce (50 g): 139 kcal;
Crunchy-choco pearls (25 g): 112 kcal;
Kumquats (12 g): 8 kcal;
Blueberries (20 g): 10 kcal.

#caloriewise
#caloriewisebreakfast
C 116 g/ F 13 g/ P 12 g Double Choc pancakes @cafe_krone_berlin This picturesque stack is not as high in calories as "double choc" name implies. The secret are tonka beans that are in chocolate sauce and reduce its caloric value considerably. Pancakes (160 g): 360 kcal; Chocolate-tonkabeans sauce (50 g): 139 kcal; Crunchy-choco pearls (25 g): 112 kcal; Kumquats (12 g): 8 kcal; Blueberries (20 g): 10 kcal. #caloriewise  #caloriewisebreakfast 
C 55 g/ F 33 g/ P 15 g
Linsenbrotaufstrich
📍Neo1, Lettestr. 1, Berlin
Simple and satisfying meal of healthy proteins.
Multi-grain bread (140 g): 408 kcal;
Lentil vegan spread (50 g): 163 kcal;
Ruccola (25 g): 5 kcal.

#caloriewise
#caloriewisebreakfast
#caloriewiselunch
C 55 g/ F 33 g/ P 15 g Linsenbrotaufstrich 📍Neo1, Lettestr. 1, Berlin Simple and satisfying meal of healthy proteins. Multi-grain bread (140 g): 408 kcal; Lentil vegan spread (50 g): 163 kcal; Ruccola (25 g): 5 kcal. #caloriewise  #caloriewisebreakfast  #caloriewiselunch 
C 39 g/ F 9 g/ P 7 g
Pancakes with fruit
@suicidesue_berlin
These are very light and fluffy, unfortunately bordering with dryness. Those odd moments when I wish for maple syrup 😅
Pancakes (3×35 g): 178 kcal;
Fruit salad (130 g): 85 kcal.

#caloriewise
#caloriewisebreakfast
C 39 g/ F 9 g/ P 7 g Pancakes with fruit @suicidesue_berlin These are very light and fluffy, unfortunately bordering with dryness. Those odd moments when I wish for maple syrup 😅 Pancakes (3×35 g): 178 kcal; Fruit salad (130 g): 85 kcal. #caloriewise  #caloriewisebreakfast 
C 62 g/ F 12 g/ P 25 g
Putenbrust sandwich
@betahauscafe
Multi-grain bread (130 g): 325 kcal;
Turkey ham (40 g): 58 kcal;
Cream cheese (15 g): 50 kcal;
Tomatoes (30 g): 5 kcal.

#caloriewise
#caloriewisebreakfast
#caloriewiselunch
#caloriewisesnack