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S N A C K 🍓 T I M E ・・・
Do you sweeten your yogurt yourself, or do you buy it pre-sweetened? Personally, I love Greek yogurt as it comes a bit tart and super creamy!
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Greek yogurt is not only a great source of nutrients like protein, calcium, vitamin D, B12, magnesium, & potassium, but it’s also a great way to get healthy bacteria. This supports a healthy gastrointestinal system, and it can help with digestive problems and immune support.
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Since yogurt is made from milk, it contains a naturally occurring form of sugar called lactose.  But, most brands also add sugars OR artificial sweeteners (like sucralose, acesulfame potassium, etc) to sweeten them. Because plain yogurt has a slight tang, brands doctor up their yogurt to make them more appealing to the masses. This is especially true for low-fat yogurt since the full fat and reduced fat options taste better!!! --
Plain yogurt may need a little flavor, but those added sugars and sweeteners are just unnecessary if you have some fruit and spices on hand. Plus, the sugar is often in the form of refined sugar. When you sweeten up the food with fruit, it will come with fiber as well to help control blood sugar.
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Here are some options to sweeten up your yogurt:
- Homemade Apple Sauce
- Mashed Banana
- Berries
- Cinnamon - Vanilla or fruit extract
- Sweet Potato
- Nuts & Seeds
- Muesli
- Dates
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So what’s your favorite way to sweeten your yogurt?
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Awesome info as always from @mealpreponfleek
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#NutritionGeek #PersonalTrainer #InnerWestMelbourne #Health #PT
S N A C K 🍓 T I M E ・・・ Do you sweeten your yogurt yourself, or do you buy it pre-sweetened? Personally, I love Greek yogurt as it comes a bit tart and super creamy! -- Greek yogurt is not only a great source of nutrients like protein, calcium, vitamin D, B12, magnesium, & potassium, but it’s also a great way to get healthy bacteria. This supports a healthy gastrointestinal system, and it can help with digestive problems and immune support. -- Since yogurt is made from milk, it contains a naturally occurring form of sugar called lactose.  But, most brands also add sugars OR artificial sweeteners (like sucralose, acesulfame potassium, etc) to sweeten them. Because plain yogurt has a slight tang, brands doctor up their yogurt to make them more appealing to the masses. This is especially true for low-fat yogurt since the full fat and reduced fat options taste better!!! -- Plain yogurt may need a little flavor, but those added sugars and sweeteners are just unnecessary if you have some fruit and spices on hand. Plus, the sugar is often in the form of refined sugar. When you sweeten up the food with fruit, it will come with fiber as well to help control blood sugar. -- Here are some options to sweeten up your yogurt: - Homemade Apple Sauce - Mashed Banana - Berries - Cinnamon - Vanilla or fruit extract - Sweet Potato - Nuts & Seeds - Muesli - Dates -- So what’s your favorite way to sweeten your yogurt? -- Awesome info as always from @mealpreponfleek -- #NutritionGeek  #PersonalTrainer  #InnerWestMelbourne  #Health  #PT 
There's no getting away from the fact that we live in a world of immediacy.
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Want to go out with that girl or guy? Just swipe right and talk like a rock star. ⠀⠀
Want abs for your Facebook profile? Template them on that holiday picture you just got back from.
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Want to *sound* intelligent? Just Google it.
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Oh and while we're here the same applied to diet and training goals.
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To lose a substantial amount of fat requires at least 10-12 week (depending on the method and goal).
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to gain a substantial about of muscle requires at least 9-10 months (if you're a beginner; Intermediate to advanced is looking at at least 12-16, *sigh*)
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The important thing is always knowing what you can repeat a small number of actions on a daily and weekly basis.
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Do you know what they are? ⠀⠀
Are you ok if you do less one day or none on the next? you should be.
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Do you have a method of measuring your progress?
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All of these things–and more–are super important when it comes to working toward... anything!
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If you're not reflecting on your actions then how do you know if it's working?
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If you're not reflecting and measuring your actions and outcomes then how can you possibly know if it's working?
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This can lead to stress, anxiety, the constant questioning of "is it working?", and imminent failure.
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Make sure that's all in place.
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Don't fail.
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I love seeing people win. It causes a ripple effect and that's awesome. ⠀⠀
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There's no getting away from the fact that we live in a world of immediacy. ⠀⠀ Want to go out with that girl or guy? Just swipe right and talk like a rock star. ⠀⠀ Want abs for your Facebook profile? Template them on that holiday picture you just got back from. ⠀⠀ Want to *sound* intelligent? Just Google it. ⠀⠀ Oh and while we're here the same applied to diet and training goals. ⠀⠀ To lose a substantial amount of fat requires at least 10-12 week (depending on the method and goal). ⠀⠀ to gain a substantial about of muscle requires at least 9-10 months (if you're a beginner; Intermediate to advanced is looking at at least 12-16, *sigh*) ⠀⠀ The important thing is always knowing what you can repeat a small number of actions on a daily and weekly basis. ⠀⠀ Do you know what they are? ⠀⠀ Are you ok if you do less one day or none on the next? you should be. ⠀⠀ Do you have a method of measuring your progress? ⠀⠀ All of these things–and more–are super important when it comes to working toward... anything! ⠀⠀ If you're not reflecting on your actions then how do you know if it's working? ⠀⠀ If you're not reflecting and measuring your actions and outcomes then how can you possibly know if it's working? ⠀⠀ This can lead to stress, anxiety, the constant questioning of "is it working?", and imminent failure. ⠀⠀ Make sure that's all in place. ⠀⠀ Don't fail. ⠀⠀ I love seeing people win. It causes a ripple effect and that's awesome. ⠀⠀ ⠀⠀
Good morning beauties and happy Thursday! This exclusive to @serious_nutrition white chocolate caramel almond @proteinpantry bar went down last night and it was incredible! Crunchy, nutty sweet sticky caramelly base topped with a lovely caramel flavoured fudgy layer all coated in white chocolate and you don’t need reminding of my love for that! 🙈 the @serious_nutrition guys have smashed it with their custom flavour choices! 😍
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Have the best day lovelys 😘
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#proteinbar #caramelalmond #chocolatelover #whitechocolate #caramel #junkfood  #carbsoncarbs #carbsafterdark #cheatday #weightgain #yummy #eeeeeats #foodlover #foodie  #edrecovery #recovery #balancedintake #iifym #iifymgirls #ifitfitsyourmacros #flexibledieting #girlswholift #girlswithmuscle #ukfitfam #fitnessaddict #foodporn #pornfood #foodgasm #bodybuilding
Good morning beauties and happy Thursday! This exclusive to @serious_nutrition white chocolate caramel almond @proteinpantry bar went down last night and it was incredible! Crunchy, nutty sweet sticky caramelly base topped with a lovely caramel flavoured fudgy layer all coated in white chocolate and you don’t need reminding of my love for that! 🙈 the @serious_nutrition guys have smashed it with their custom flavour choices! 😍 . . . Have the best day lovelys 😘 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #proteinbar  #caramelalmond  #chocolatelover  #whitechocolate  #caramel  #junkfood  #carbsoncarbs  #carbsafterdark  #cheatday  #weightgain  #yummy  #eeeeeats  #foodlover  #foodie  #edrecovery  #recovery  #balancedintake  #iifym  #iifymgirls  #ifitfitsyourmacros  #flexibledieting  #girlswholift  #girlswithmuscle  #ukfitfam  #fitnessaddict  #foodporn  #pornfood  #foodgasm  #bodybuilding 
*6 MORNING HABITS FOR INTERMITTENT FASTERS*
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Before all the fasting experts out there come raging in the comments about how drinking a zest of lemon or even coffee (I've had that too) isn't fasting, allow me to make a couple of points here. ⠀
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1st, the purpose of intermittent fasting as a dietary pattern for fat loss is not fasting. Intermittent fasting for fat loss isn't fasting for the sake of fasting. It's fasting for the sake of making it easier to stay in a caloric deficit... which comes down to saving all (or most) of calories for the 2nd part of the day. ⠀
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There is nothing RADICAL about the way most intermittent fasters practice their craft. You could have a fruit at 11 am, and most people would still call you an intermittent faster. It's just NOT BLACK OR WHITE. As long as the practice helps you achieve your fat loss goal, no one cares if you've triggered a minuscule insulin response or not because of the what you took. And if you're worried about that, you're just focused on stuff that doesn't change a DAMN thing. ⠀
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Second, let's say the the 5 cal. inside the lemon slice do trigger an insulin response. Or again that your body's working because of the caffeine that needs to be metabolized. Yeah, so? You've blocked the release of fatty acids in the blood for 90 min... so? If you're still achieving your 500 cal deficit in the day, nobody cares. Not only are you going to lose the fat, you'll also get most of the benefits of "perfect fasting" as you paint it. ⠀
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In the end, you can make the choice of sticking to water only, and that's perfectly okay. Just don't think you're doing something exceptionally better than the people who drink their BCAAs or black coffee. NOBODY CARES, and there are a lot of very cool benefits to those as well. 😉⠀
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*⠀By : @officialtee_l *⠀
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#intermittentfasting #fasting #cuttingseason #getcut #getlean #ifitfitsyourmacros #fatlosstips #fatloss #weightlosstips #weightlosssupport #calorie #caloriecounting #weightlossgoals #weightlosshelp #dieter #flexibledieter #losefat #naijahealth #liftweights #naijafitness #instacrier9ja #fas
*6 MORNING HABITS FOR INTERMITTENT FASTERS* ➖⠀ Before all the fasting experts out there come raging in the comments about how drinking a zest of lemon or even coffee (I've had that too) isn't fasting, allow me to make a couple of points here. ⠀ ➖⠀ 1st, the purpose of intermittent fasting as a dietary pattern for fat loss is not fasting. Intermittent fasting for fat loss isn't fasting for the sake of fasting. It's fasting for the sake of making it easier to stay in a caloric deficit... which comes down to saving all (or most) of calories for the 2nd part of the day. ⠀ ➖⠀ There is nothing RADICAL about the way most intermittent fasters practice their craft. You could have a fruit at 11 am, and most people would still call you an intermittent faster. It's just NOT BLACK OR WHITE. As long as the practice helps you achieve your fat loss goal, no one cares if you've triggered a minuscule insulin response or not because of the what you took. And if you're worried about that, you're just focused on stuff that doesn't change a DAMN thing. ⠀ ➖⠀ Second, let's say the the 5 cal. inside the lemon slice do trigger an insulin response. Or again that your body's working because of the caffeine that needs to be metabolized. Yeah, so? You've blocked the release of fatty acids in the blood for 90 min... so? If you're still achieving your 500 cal deficit in the day, nobody cares. Not only are you going to lose the fat, you'll also get most of the benefits of "perfect fasting" as you paint it. ⠀ ➖⠀ In the end, you can make the choice of sticking to water only, and that's perfectly okay. Just don't think you're doing something exceptionally better than the people who drink their BCAAs or black coffee. NOBODY CARES, and there are a lot of very cool benefits to those as well. 😉⠀ *⠀ *⠀ *⠀By : @officialtee_l *⠀ *⠀ #intermittentfasting  #fasting  #cuttingseason  #getcut  #getlean  #ifitfitsyourmacros  #fatlosstips  #fatloss  #weightlosstips  #weightlosssupport  #calorie  #caloriecounting  #weightlossgoals  #weightlosshelp  #dieter  #flexibledieter  #losefat  #naijahealth  #liftweights  #naijafitness  #instacrier9ja  #fas 
Starting my day right with @barebells.est white chocolate almond protein bar 😍
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@tyngre #barebells #nutty
#icecream #eeeeeats 
#healthyeating #wholefoods 
#foodphoto
#foodie #chocolate 
#ifitfitsyourmacros 
#myfab5 #eating #tyngre #eats 
#guiltfree
#foodporn #food #cleaneating 
#iifymgirls #whatieat 
#saltedcaramel  #iifym #donuts 
#instafoodie 
#proteinbar  #eatfamous 
#nutella 
#pancakestack  #peanutbutter #berries
Starting my day right with @barebells.est white chocolate almond protein bar 😍 .. .. .. .. .. .. @tyngre #barebells  #nutty  #icecream  #eeeeeats   #healthyeating  #wholefoods   #foodphoto  #foodie  #chocolate   #ifitfitsyourmacros   #myfab5  #eating  #tyngre  #eats   #guiltfree  #foodporn  #food  #cleaneating   #iifymgirls  #whatieat   #saltedcaramel   #iifym  #donuts   #instafoodie   #proteinbar   #eatfamous   #nutella  #pancakestack   #peanutbutter  #berries 
• V i j g e n - s k y r - t a a r t j e • 🍈⠀
Goedemorgen! 🌸Weer tijd voor een heerlijk tussendoortje of je kan het ook als ontbijt taartje eten.⠀
Het is een klein taartje dat je kunt maken in een vorm van ongeveer 12 cm doorsnede. ⠀
Ik deed het beslag in de airfryer en daardoor is het nog sneller klaar dan in de oven ⠀
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- 25 gram speltmeel⠀
- 45 gram havermout of ultra fine oats (havermeel) ⠀
- 1 theelepel bakpoeder⠀
- 1 ei ⠀
- 100 gram magere kwark⠀
- flavour drops (smaak naar keuze) ⠀
- 1 cactus vijg ⠀
- eventueel topping: skyr aardbei en pink granola @mymuesli⠀
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1. Meng het ei met de speltmeel en de havermout.⠀
2. Voeg de bakpoeder en de magere kwark toe. ⠀
3. Roer alles goed door en voeg de flavour drops toe voor extra smaak. ⠀
4. Snijdt de vijg in stukjes en roer deze voorzichtig door het beslag. ⠀
5. Doe het taartje ongeveer 25 a 30 min op ongeveer 170/180 graden in de oven. ⠀
Het taartje hoeft maar ongeveer 15/20 min in de airfryer. ⠀
6. Als topping deed ik er wat aardbeien skyr op met pink granola van @mymuesli⠀
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Macro’s voor het taartje zonder Skyr & granola: ⠀
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Kcal: 422 | Vet: 10,4 | KHL: 55,5 | Proteïne: 24,2 ⠀
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#ontbijt #tussendoortje #taartje #breakfast #krachtvoer #herbalife #herbalife24 #krachttraining #afvallen #weightloss #spieropbouw #crossfit #koken #bakken #fitgirls #fit #fitness #lifestyle #ifitfitsyourmacros #fitnl #fitdutchies
• V i j g e n - s k y r - t a a r t j e • 🍈⠀ Goedemorgen! 🌸Weer tijd voor een heerlijk tussendoortje of je kan het ook als ontbijt taartje eten.⠀ Het is een klein taartje dat je kunt maken in een vorm van ongeveer 12 cm doorsnede. ⠀ Ik deed het beslag in de airfryer en daardoor is het nog sneller klaar dan in de oven ⠀ ⠀ ---🍴⠀ - 25 gram speltmeel⠀ - 45 gram havermout of ultra fine oats (havermeel) ⠀ - 1 theelepel bakpoeder⠀ - 1 ei ⠀ - 100 gram magere kwark⠀ - flavour drops (smaak naar keuze) ⠀ - 1 cactus vijg ⠀ - eventueel topping: skyr aardbei en pink granola @mymuesli⠀ ⠀ ---🍽⠀ 1. Meng het ei met de speltmeel en de havermout.⠀ 2. Voeg de bakpoeder en de magere kwark toe. ⠀ 3. Roer alles goed door en voeg de flavour drops toe voor extra smaak. ⠀ 4. Snijdt de vijg in stukjes en roer deze voorzichtig door het beslag. ⠀ 5. Doe het taartje ongeveer 25 a 30 min op ongeveer 170/180 graden in de oven. ⠀ Het taartje hoeft maar ongeveer 15/20 min in de airfryer. ⠀ 6. Als topping deed ik er wat aardbeien skyr op met pink granola van @mymuesli⠀ ⠀ Macro’s voor het taartje zonder Skyr & granola: ⠀ ⠀ Kcal: 422 | Vet: 10,4 | KHL: 55,5 | Proteïne: 24,2 ⠀ ⠀ #ontbijt  #tussendoortje  #taartje  #breakfast  #krachtvoer  #herbalife  #herbalife24  #krachttraining  #afvallen  #weightloss  #spieropbouw  #crossfit  #koken  #bakken  #fitgirls  #fit  #fitness  #lifestyle  #ifitfitsyourmacros  #fitnl  #fitdutchies 
Last nights Din-Din. Giant bowl of Greek yogurt mixed with cooked oatmeal, stevia, JIF creamy pb, cinnamon, vanilla whey, vanilla sugar free syrup, and topped with blueberries and powdered pb. Next is a whole egg, veggie, Mozzarella, and ground beef  fritata.➡️ Swipe for macros/ingredients➡️
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#flexibledieting #iifym #foodporn #fitness #ifitfitsyourmacros #food #fitnessmotivation #macrofriendly #foodie #gym #fitfam #intermittentfasting #foodstagram #calories #diet #nutrition #instafood #fit #bodybuilding #fitfood #foodphotography #fitnessmodel #protein #macros #foodgasm #fitnesslife #powerlifting #flexibledieter #foodlover #fitnessaddict
Last nights Din-Din. Giant bowl of Greek yogurt mixed with cooked oatmeal, stevia, JIF creamy pb, cinnamon, vanilla whey, vanilla sugar free syrup, and topped with blueberries and powdered pb. Next is a whole egg, veggie, Mozzarella, and ground beef fritata.➡️ Swipe for macros/ingredients➡️ . . . #flexibledieting  #iifym  #foodporn  #fitness  #ifitfitsyourmacros  #food  #fitnessmotivation  #macrofriendly  #foodie  #gym  #fitfam  #intermittentfasting  #foodstagram  #calories  #diet  #nutrition  #instafood  #fit  #bodybuilding  #fitfood  #foodphotography  #fitnessmodel  #protein  #macros  #foodgasm  #fitnesslife  #powerlifting  #flexibledieter  #foodlover  #fitnessaddict 
KOKOSMOUSSE 
200 Kalorien | 12 KH | 33 EW | 6 F
Werbung | #selbstbezahlt
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Guten Morgen ihr Lieben! Schon Donnerstag - das Wochenende rückt immer näher! 👌🏽
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Bei mir gibt es mal wieder Mousse! Diesmal in der Kokosvariante! :) das Standardrezept ist von der lieben @kattis_healthy_kitchen und wird fast wöchentlich von mir nachgemacht! :) .
Top Werte, geile Konsistenz und superlecker! :) .
Kommt gut in den Tag! ❤️ Bei uns steht heute nach der Arbeit ein weiterer Termin bei der Bank an zwecks Baufinanzierung. 💁🏽 #teamannika #selfmadeproject
#motivation #durchdickunddünn #diet #weightlossjourney #kalorienzählen #fitfam #abnehmen #abnehmtagebuch #weightloss #iifym #ifitfitsyourmacros #flexibledieting #diät
#abnahme #foodblog #fatloss #abnehmziele #kaloriendefizit #mousse
KOKOSMOUSSE 200 Kalorien | 12 KH | 33 EW | 6 F Werbung | #selbstbezahlt  . Guten Morgen ihr Lieben! Schon Donnerstag - das Wochenende rückt immer näher! 👌🏽 . Bei mir gibt es mal wieder Mousse! Diesmal in der Kokosvariante! :) das Standardrezept ist von der lieben @kattis_healthy_kitchen und wird fast wöchentlich von mir nachgemacht! :) . Top Werte, geile Konsistenz und superlecker! :) . Kommt gut in den Tag! ❤️ Bei uns steht heute nach der Arbeit ein weiterer Termin bei der Bank an zwecks Baufinanzierung. 💁🏽 #teamannika  #selfmadeproject  #motivation  #durchdickunddünn  #diet  #weightlossjourney  #kalorienzählen  #fitfam  #abnehmen  #abnehmtagebuch  #weightloss  #iifym  #ifitfitsyourmacros  #flexibledieting  #diät  #abnahme  #foodblog  #fatloss  #abnehmziele  #kaloriendefizit  #mousse 
53 c 5f 27 p Strange combo but it’s 👌😏 60g toasted pita bread, with 50g light cottage cheese, 100g edamame and topped with a sauce of 15g mustard mayo mixed with 20ml soy sauce #iifym #ifitfitsyourmacros
53 c 5f 27 p Strange combo but it’s 👌😏 60g toasted pita bread, with 50g light cottage cheese, 100g edamame and topped with a sauce of 15g mustard mayo mixed with 20ml soy sauce #iifym  #ifitfitsyourmacros 
This mornings #preworkout test is by @kinetics sports  it’s a little too low on caffeine IMO so it lacks the metaphorical punch that other pre’s give, but the #amino content is pretty 🔥, but I’ve had to add an extra scoop, making x3 total in order boost the impact prior to training back.
This mornings #preworkout  test is by @kinetics sports it’s a little too low on caffeine IMO so it lacks the metaphorical punch that other pre’s give, but the #amino  content is pretty 🔥, but I’ve had to add an extra scoop, making x3 total in order boost the impact prior to training back.
#Repost @ptpaigexmua with @get_repost
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Who knew that Zucchini Lasagna could taste so good?? .
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This recipe is absolutely killer and I was so sad when it was all gone but luckily we made plenty so I’ll get more tomorrow!!
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I split this recipe into 10 servings!! Just realized that was cut out!
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I added about 2 oz of ground beef to it for the protein but the recipe is completely vegetarian!
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#bodybuildingmom #bodybuilding #bodybuildingmama #bodybuildingrecipes #bodybuildingnutrition #bodybuilding #fitness #fitlife #exercise #activity #personaltraining #nutritioncoach #nutritioncoaching #ifitfitsyourmacros #iifym #iifymgirls #bodybuildingbikini #emeraldcup #emeraldcup2019
#Repost  @ptpaigexmua with @get_repost ・・・ Who knew that Zucchini Lasagna could taste so good?? . . This recipe is absolutely killer and I was so sad when it was all gone but luckily we made plenty so I’ll get more tomorrow!! . I split this recipe into 10 servings!! Just realized that was cut out! . I added about 2 oz of ground beef to it for the protein but the recipe is completely vegetarian! . . , . . . . . . #bodybuildingmom  #bodybuilding  #bodybuildingmama  #bodybuildingrecipes  #bodybuildingnutrition  #bodybuilding  #fitness  #fitlife  #exercise  #activity  #personaltraining  #nutritioncoach  #nutritioncoaching  #ifitfitsyourmacros  #iifym  #iifymgirls  #bodybuildingbikini  #emeraldcup  #emeraldcup2019 
Who knew that Zucchini Lasagna could taste so good?? .
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This recipe is absolutely killer and I was so sad when it was all gone but luckily we made plenty so I’ll get more tomorrow!!
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I split this recipe into 10 servings!! Just realized that was cut out!
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I added about 2 oz of ground beef to it for the protein but the recipe is completely vegetarian!
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#bodybuildingmom #bodybuilding #bodybuildingmama #bodybuildingrecipes #bodybuildingnutrition #bodybuilding #fitness #fitlife #exercise #activity #personaltraining #nutritioncoach #nutritioncoaching #ifitfitsyourmacros #iifym #iifymgirls #bodybuildingbikini #emeraldcup #emeraldcup2019
Who knew that Zucchini Lasagna could taste so good?? . . This recipe is absolutely killer and I was so sad when it was all gone but luckily we made plenty so I’ll get more tomorrow!! . I split this recipe into 10 servings!! Just realized that was cut out! . I added about 2 oz of ground beef to it for the protein but the recipe is completely vegetarian! . . , . . . . . . #bodybuildingmom  #bodybuilding  #bodybuildingmama  #bodybuildingrecipes  #bodybuildingnutrition  #bodybuilding  #fitness  #fitlife  #exercise  #activity  #personaltraining  #nutritioncoach  #nutritioncoaching  #ifitfitsyourmacros  #iifym  #iifymgirls  #bodybuildingbikini  #emeraldcup  #emeraldcup2019 
I didn’t even know what macros were a few months ago. I had heard a few things here and there on social media but had no clue about them  and how people tracked them. And to be honest, I didn’t really want to hear about them because I had tried programs like weight watchers (which never worked long term for me) before and tracking anything seemed like a turn off.
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Macros, or macronutrients, are carbs, fats, and proteins — everything that makes up our caloric content. So instead of just calorie counting, you focus on eating a healthy combo of carbs, fats, and protein (measuring grams of the macros instead of just calories).
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So if you haven’t tracked macros before and are curious on how to get started, or you just want to see what this is all about, I would suggest starting with downloading the MyFitnessPal app and going through the set up process.  Even if you aren’t doing a “program,” it’s great to just track a normal day and see where you are. MyFitnessPal defaults your macro percentage breakdown to 50% carbs, 20% protein, and 30% fat, which is a great place to start.
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I found once I started tracking, that I wasn’t eating enough food overall when I was trying to lose weight (yes, eating more healthy food has helped me build more muscle and lose weight more consistently) and I definitely wasn’t wasn’t eating enough protein — carbs and fats were dominating my diet.
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So, if you’re interested in just seeing where you stand with your macro breakdown or your overall food intake (whether or not you’re trying to lose weight or you’re just tying to be healthier) I encourage you to just try it out and let me know what you learn. If you’ve been tracking for a while, how has it been for you? How has your diet changed?
I didn’t even know what macros were a few months ago. I had heard a few things here and there on social media but had no clue about them and how people tracked them. And to be honest, I didn’t really want to hear about them because I had tried programs like weight watchers (which never worked long term for me) before and tracking anything seemed like a turn off. . Macros, or macronutrients, are carbs, fats, and proteins — everything that makes up our caloric content. So instead of just calorie counting, you focus on eating a healthy combo of carbs, fats, and protein (measuring grams of the macros instead of just calories). . So if you haven’t tracked macros before and are curious on how to get started, or you just want to see what this is all about, I would suggest starting with downloading the MyFitnessPal app and going through the set up process. Even if you aren’t doing a “program,” it’s great to just track a normal day and see where you are. MyFitnessPal defaults your macro percentage breakdown to 50% carbs, 20% protein, and 30% fat, which is a great place to start. . I found once I started tracking, that I wasn’t eating enough food overall when I was trying to lose weight (yes, eating more healthy food has helped me build more muscle and lose weight more consistently) and I definitely wasn’t wasn’t eating enough protein — carbs and fats were dominating my diet. . So, if you’re interested in just seeing where you stand with your macro breakdown or your overall food intake (whether or not you’re trying to lose weight or you’re just tying to be healthier) I encourage you to just try it out and let me know what you learn. If you’ve been tracking for a while, how has it been for you? How has your diet changed?
Happy #humpday🐫 today was rest day but I did some incline walking (I’m in a step challenge for work, otherwise I would be spinning 🚴🏻‍♀️🚴🏻‍♀️) and my @bodybuildingcom 30-Day Abs program from #allaccess 
If you haven’t tried it yet, or don’t have All Access, I will post a link for a 7 day free trial in my bio. I have a strong core, and teach a core class and my abs have been sore AF 😳 check it out and let me know how you feel!
Happy #humpday 🐫 today was rest day but I did some incline walking (I’m in a step challenge for work, otherwise I would be spinning 🚴🏻‍♀️🚴🏻‍♀️) and my @bodybuildingcom 30-Day Abs program from #allaccess  If you haven’t tried it yet, or don’t have All Access, I will post a link for a 7 day free trial in my bio. I have a strong core, and teach a core class and my abs have been sore AF 😳 check it out and let me know how you feel!
ITS FINALLY MELON SEASON!! 👨‍🌾 Watermelon and Cantaloupe are my two favorites and a couple of the best snack foods. How do you pick out a good melon? I’d love to hear your tricks and I’ll share mine as well 😎😎
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Melons are so great because they are pretty much just water disguised as food. Because of this, you get lots of volume for little calories. Both these bowls were around 500g worth of fruit and right around 200 calories. I am a boredom eater and during April-June I find myself on the couch watching the NBA playoffs often. It’s almost like I have some psychological need to eat while I sit there because if I don’t have food, I won’t watch the games. Melons are great because they provide so much volume for few calories and I can spread if out over an hour or so 👍👍
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Here’s how I pick my cantaloupe. They have been really good this year so I definitely recommend buying one next time you’re at the store. .
🔸Find one that is heavy for its size 🔸Make sure there are no major blemishes. 🔸Press on the butt and if it is soft, it’s ripe. If it’s firm, not yet. The butt is the opposite side of the stem. I don’t know what the actual name is but it seems like a butt to me. .
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How to pick a good watermelon 🍉 🔹Find one that is heavy for its size
🔹Find one that has a large sun spot. 🔹Find one with those brown marks on it that feel and look kind of like tree bark. This is where insects try and get to the fruit because they know it’s sweet. ➖
In my experience the watermelons with these qualities are always the best! .
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@themealprepmanual
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#fitness #alphalete #fitnesslifestyle #bulking #diet #flexibledieting #ifitfitsyourmacros #iifym #deadlift #squat #powerbuilding #hypertrophy #physiology #workout #physique #cleaneating #irishfitfam #ukfitfam #fitsporation #proteinshake #preworkout #cardio #cardiosucks #fitstagram #highprotein #topgymtips #dietstartstomorrow #nutritiontips ( #📷 @topgymtips )
ITS FINALLY MELON SEASON!! 👨‍🌾 Watermelon and Cantaloupe are my two favorites and a couple of the best snack foods. How do you pick out a good melon? I’d love to hear your tricks and I’ll share mine as well 😎😎 . . Melons are so great because they are pretty much just water disguised as food. Because of this, you get lots of volume for little calories. Both these bowls were around 500g worth of fruit and right around 200 calories. I am a boredom eater and during April-June I find myself on the couch watching the NBA playoffs often. It’s almost like I have some psychological need to eat while I sit there because if I don’t have food, I won’t watch the games. Melons are great because they provide so much volume for few calories and I can spread if out over an hour or so 👍👍 . . Here’s how I pick my cantaloupe. They have been really good this year so I definitely recommend buying one next time you’re at the store. . 🔸Find one that is heavy for its size 🔸Make sure there are no major blemishes. 🔸Press on the butt and if it is soft, it’s ripe. If it’s firm, not yet. The butt is the opposite side of the stem. I don’t know what the actual name is but it seems like a butt to me. . . How to pick a good watermelon 🍉 🔹Find one that is heavy for its size 🔹Find one that has a large sun spot. 🔹Find one with those brown marks on it that feel and look kind of like tree bark. This is where insects try and get to the fruit because they know it’s sweet. ➖ In my experience the watermelons with these qualities are always the best! . . @themealprepmanual . . #fitness  #alphalete  #fitnesslifestyle  #bulking  #diet  #flexibledieting  #ifitfitsyourmacros  #iifym  #deadlift  #squat  #powerbuilding  #hypertrophy  #physiology  #workout  #physique  #cleaneating  #irishfitfam  #ukfitfam  #fitsporation  #proteinshake  #preworkout  #cardio  #cardiosucks  #fitstagram  #highprotein  #topgymtips  #dietstartstomorrow  #nutritiontips  ( #📷 @topgymtips )
Officially vacation mode but grind doesn’t stop. This gym’s heaviest dumbbells are 75s lol. 🇨🇦
#HoneyBadgerMode #CanadaEh #LiftingEh #TimHortonsEh #Patttehmorni
We’ve come a long way since Diet Coke, Pepsi Free, tea, and black coffee were the only zero-calorie drinks on the market. Today there’s Vitamin Water and every diet soda under the sun, and people are more conscious of their sugar take than ever as it’s been shown to be a leading cause of obesity. There are some zero-calorie drinks that are pretty tasty, which you can find below, but if you’re looking to quench your thirst, we suggest you reach for the best zero-calorie drink of all: water.
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What are your favorites? 💦💦💦
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@caloriechat
#ad #sponsored
We’ve come a long way since Diet Coke, Pepsi Free, tea, and black coffee were the only zero-calorie drinks on the market. Today there’s Vitamin Water and every diet soda under the sun, and people are more conscious of their sugar take than ever as it’s been shown to be a leading cause of obesity. There are some zero-calorie drinks that are pretty tasty, which you can find below, but if you’re looking to quench your thirst, we suggest you reach for the best zero-calorie drink of all: water. - What are your favorites? 💦💦💦 - - @caloriechat #ad  #sponsored 
Follow @jbfit_94 for fat loss tips and a scientific approach to fitness ✌️⁣
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HOW TO LOSE BELLY FAT:⁣⁣
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•I hate to be the bearer of bad news, but no amount of sits ups, no body wraps, no skinny tea, or any other farcical piece of equipment you see cringly advertised on TV is going to get rid of your beer belly⁣⁣
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•You literally have no choice where your fat loss will come from, it is very likely you will lose fat from areas that are storing the most at first, however as you get leaner (this is especially true for men) your belly fat is likely to be the last thing that goes, girls for you, it’s probably going to be your legs⁣⁣
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•You might find the scales will be dropping and dropping, however you’ll probably doubt that your belly fat will ever go? I’m telling you that it will, but most people underestimate how much fat they actually need to lose and how long it will take to lose it⁣⁣
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•Everybody is different, and I know people who can be about 17-18% body fat with slightly visible abs, whereas for myself I have to be pretty lean before my abs start to show, just like you have no choice where you store your fat, you also have no choice where you lose your fat⁣⁣
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•Do the fucking work, focus on your nutrition and your training and you’ll get there⁣⁣
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•bonus points for drinking enough water and getting enough sleep ✌️⁣⁣
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#bellyfat #bellyfatburner #caloriedeficit #liftweights #healthyhabbits #diet #dieter #diettip #weightlosstip #weightlosstips #getabs #absworkout #fattofit #caloriecounting #calorietracking #trackingcalories #instafitfam #fatlossfood #menwholift #gettinglean #leanmuscle #ifitfitsyourmacros #weightlosscommunity #caloriecount #fitnesshelp #getfitwithme #healthyweightloss #sustainableweightloss #weightlosssupport #dietplans
Follow @jbfit_94 for fat loss tips and a scientific approach to fitness ✌️⁣ ⁣ HOW TO LOSE BELLY FAT:⁣⁣ ⁣⁣ •I hate to be the bearer of bad news, but no amount of sits ups, no body wraps, no skinny tea, or any other farcical piece of equipment you see cringly advertised on TV is going to get rid of your beer belly⁣⁣ ⁣⁣ •You literally have no choice where your fat loss will come from, it is very likely you will lose fat from areas that are storing the most at first, however as you get leaner (this is especially true for men) your belly fat is likely to be the last thing that goes, girls for you, it’s probably going to be your legs⁣⁣ ⁣⁣ •You might find the scales will be dropping and dropping, however you’ll probably doubt that your belly fat will ever go? I’m telling you that it will, but most people underestimate how much fat they actually need to lose and how long it will take to lose it⁣⁣ ⁣⁣ •Everybody is different, and I know people who can be about 17-18% body fat with slightly visible abs, whereas for myself I have to be pretty lean before my abs start to show, just like you have no choice where you store your fat, you also have no choice where you lose your fat⁣⁣ ⁣⁣ •Do the fucking work, focus on your nutrition and your training and you’ll get there⁣⁣ ⁣⁣ •bonus points for drinking enough water and getting enough sleep ✌️⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣ ⁣ ⁣ ⁣ ⁣⁣ #bellyfat  #bellyfatburner  #caloriedeficit  #liftweights  #healthyhabbits  #diet  #dieter  #diettip  #weightlosstip  #weightlosstips  #getabs  #absworkout  #fattofit  #caloriecounting  #calorietracking  #trackingcalories  #instafitfam  #fatlossfood  #menwholift  #gettinglean  #leanmuscle  #ifitfitsyourmacros  #weightlosscommunity  #caloriecount  #fitnesshelp  #getfitwithme  #healthyweightloss  #sustainableweightloss  #weightlosssupport  #dietplans 
I've got nothing to really say except that Trader Joe's Lentil Sedani pasta is my jam. For a serving of 56 grams it's 32p/0.5f/13p. I topped mine with some local garlic infused olive oil and parmesan cheese with steamed broccoli and shredded chicken.
I've got nothing to really say except that Trader Joe's Lentil Sedani pasta is my jam. For a serving of 56 grams it's 32p/0.5f/13p. I topped mine with some local garlic infused olive oil and parmesan cheese with steamed broccoli and shredded chicken.
I always look like I'm going to the gym 🤷‍♀️
I always look like I'm going to the gym 🤷‍♀️
One of the most frequently asked questions in Stronger U is, “What are your favorite items from Trader Joe’s?” These are just some of my must-have, always-on-hand, die-without, items that fit my macros. Or, I dig them so much that I MAKE them fit. All items are meatless/vegetarian/pescatarian. What are YOUR faves?

#traderjoes #traderjoeshaul  #iifym #flexibledieting #macros #iifymrecipes #macrocounting #nutrition #healthylifestyle #healthyfood #eatrealfood #vegetarian #pescatarian #maintenance #reversedieting #ifitfitsyourmacros #fixyourfood #meatless #mealideas #carbs #macrofriendly #getfit #foodpics #pasta #cauliflower #icecream
One of the most frequently asked questions in Stronger U is, “What are your favorite items from Trader Joe’s?” These are just some of my must-have, always-on-hand, die-without, items that fit my macros. Or, I dig them so much that I MAKE them fit. All items are meatless/vegetarian/pescatarian. What are YOUR faves? #traderjoes  #traderjoeshaul  #iifym  #flexibledieting  #macros  #iifymrecipes  #macrocounting  #nutrition  #healthylifestyle  #healthyfood  #eatrealfood  #vegetarian  #pescatarian  #maintenance  #reversedieting  #ifitfitsyourmacros  #fixyourfood  #meatless  #mealideas  #carbs  #macrofriendly  #getfit  #foodpics  #pasta  #cauliflower  #icecream 
#Balance Did you know, no matter what your daily macros are, 1 slice of thin crust pizza will always fit! Knowing how to balance an indulgence with a nutrient dense choice is key. Download a food logging app today and make sense of what you’re eating. Reaching your health and fitness goals can be delicious and nutritious at the same time. #KineticEats
#Balance  Did you know, no matter what your daily macros are, 1 slice of thin crust pizza will always fit! Knowing how to balance an indulgence with a nutrient dense choice is key. Download a food logging app today and make sense of what you’re eating. Reaching your health and fitness goals can be delicious and nutritious at the same time. #KineticEats 
Bunless burger done right via @hookedonketo
Bunless burger done right via @hookedonketo
It’s a special kind of joy I feel when my nails match my gym outfit 💅🏽😍🏋🏽‍♀️ P.S. your girl did this gel manicure at home! BOOM💥 It’s lasted a week so far no chipping 🙌🏼 #onabudget #likeaboss
It’s a special kind of joy I feel when my nails match my gym outfit 💅🏽😍🏋🏽‍♀️ P.S. your girl did this gel manicure at home! BOOM💥 It’s lasted a week so far no chipping 🙌🏼 #onabudget  #likeaboss 
When Red Robin doesn’t skimp on the jalapeños....red tavern burger, wedge style hold the fried jalapeños, extra fresh jalapeños 🤤🤤 #foodie
When Red Robin doesn’t skimp on the jalapeños....red tavern burger, wedge style hold the fried jalapeños, extra fresh jalapeños 🤤🤤 #foodie 
I’m in the zone! I feel so much better cutting down my sugar! #lowcarb #fitbit#macros#macro#ifitfitsyourmacros #iifym #iifymgirls #calories #caloriecounting
*WHY DIETS WORK* by @oualidzaim⠀
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As a unique human being, you will always have a dietary preference. Because you are unique. I swear by intermittent fasting and flexible dieting, but that's doesn't mean it's the only thing that works.
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Make no mistake about it: if you've lost or you're losing weight on a certain diet, it's only because of ONE reason:⠀
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It creates a caloric deficit that also happens to be comfortable for you to sustain. ⠀
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That is the reason why all diets work. They put you and leave you in a caloric deficit.⠀
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Now I know what you're thinking: "If all diets work, why did diet X not work for me? I tried it in the past and I didn't see any results."⠀
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And the answer is again unique: either you were not in a caloric deficit, or you couldn't sustain the caloric deficit. ⠀
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KETO works if you are in a caloric deficit, but it may not work for YOU because you can't sustain it. ⠀
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PALEO works if you are in a caloric deficit, but it may not work for YOU because you can't sustain it. ⠀
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Etc. You get the point.⠀
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For diet X to work, it needs to put you in a caloric deficit, make you ENJOY being in a deficit, and fit your body type/hormonal profile.⠀
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You don't use a hammer to make a whole in the wall. You use a drill. That doesn't mean hammers don't work. They just don't work for making a whole in the wall.⠀
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Same thing with diets. You need to find THE RIGHT TOOL/METHOD for the job. YOUR JOB.⠀
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I hope this makes sense. If you enjoyed this post, please like it and leave a comment below to help me reach more people! I appreciate it. ⠀
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Talk soon! Oualid. ⠀
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Repost from @oualidzaim
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#ozfitlife #dietplan #dieter #weightlosstips #weightlossdiet #weightlosshelp #fatlosstips #caloriedeficit #countingcalories #ifitfitsyourmacros #intermittentfasting #flexiblediet #ketogenicdiet #paleolifestyle #vegandiet #highcarb #highcarblowfat #getlean #losefat #burnfat
*WHY DIETS WORK* by @oualidzaim⠀ ➖⠀ As a unique human being, you will always have a dietary preference. Because you are unique. I swear by intermittent fasting and flexible dieting, but that's doesn't mean it's the only thing that works. ➖⠀ Make no mistake about it: if you've lost or you're losing weight on a certain diet, it's only because of ONE reason:⠀ ➖⠀ It creates a caloric deficit that also happens to be comfortable for you to sustain. ⠀ ➖⠀ That is the reason why all diets work. They put you and leave you in a caloric deficit.⠀ ➖⠀ Now I know what you're thinking: "If all diets work, why did diet X not work for me? I tried it in the past and I didn't see any results."⠀ ➖⠀ And the answer is again unique: either you were not in a caloric deficit, or you couldn't sustain the caloric deficit. ⠀ ➖⠀ KETO works if you are in a caloric deficit, but it may not work for YOU because you can't sustain it. ⠀ ➖⠀ PALEO works if you are in a caloric deficit, but it may not work for YOU because you can't sustain it. ⠀ ➖⠀ Etc. You get the point.⠀ ➖⠀ For diet X to work, it needs to put you in a caloric deficit, make you ENJOY being in a deficit, and fit your body type/hormonal profile.⠀ ➖⠀ You don't use a hammer to make a whole in the wall. You use a drill. That doesn't mean hammers don't work. They just don't work for making a whole in the wall.⠀ ➖⠀ Same thing with diets. You need to find THE RIGHT TOOL/METHOD for the job. YOUR JOB.⠀ ➖ I hope this makes sense. If you enjoyed this post, please like it and leave a comment below to help me reach more people! I appreciate it. ⠀ ➖⠀ Talk soon! Oualid. ⠀ *⠀ Repost from @oualidzaim *⠀ *⠀ *⠀ *⠀ #ozfitlife  #dietplan  #dieter  #weightlosstips  #weightlossdiet  #weightlosshelp  #fatlosstips  #caloriedeficit  #countingcalories  #ifitfitsyourmacros  #intermittentfasting  #flexiblediet  #ketogenicdiet  #paleolifestyle  #vegandiet  #highcarb  #highcarblowfat  #getlean  #losefat  #burnfat 
Pre movie froyo. Chocolate and white chocolate macadamia and all the candy on top 
#chocolate #froyo #icecream
1st leg day in a year + complete! Feeling like 🤢🤢🤢 but finished strong. Day 3 in the books!
1st leg day in a year + complete! Feeling like 🤢🤢🤢 but finished strong. Day 3 in the books!
The B O D Restart R O U N D 3 !
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Today is week 1, day 4 of the restart. Week 1, day 4 of my journey back to fit #postpartumwithtwins I am 6 weeks #postpartum .
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Today my toddler is at home. I did my exercise including my toddler while my twins napped (videos on my story) Straight after exercise it was feed time for my twins, which is what this photo has captured. Both twins are searching for their milk 😂
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I am a normal mum with a messy house (seen in videos 😂) I have 3 children to cater for. My days are busy but being healthy is important to me so it is something I make time for. I wanted to document my journey properly to show all other mums out there who say they don’t have time or the motivation, that being healthy and living a #healthylifestyle is as easy as you make it. The things that are important to us we will make time in our lives for.
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The warm up and circuit together both would have taken 20 minutes. Such a short time to make such a big change.
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By documenting this journey I hope I can make a healthy change in just one persons life.
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Code : EMZJOURNEY15 at check out for 15% off any @thebod_ items for the month of August only!
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#thebod #bodsquad #thebodmums #thebodrestartround3 #postpartumexercise #postpartumwithtwins #6weekspostpartum #postpartumweightloss #fitmum #fitmom #fitness #weightlossjourney #healthyliving #cleaneating #IIFYM #ifitfitsyourmacros
The B O D Restart R O U N D 3 ! • Today is week 1, day 4 of the restart. Week 1, day 4 of my journey back to fit #postpartumwithtwins  I am 6 weeks #postpartum  . • Today my toddler is at home. I did my exercise including my toddler while my twins napped (videos on my story) Straight after exercise it was feed time for my twins, which is what this photo has captured. Both twins are searching for their milk 😂 • I am a normal mum with a messy house (seen in videos 😂) I have 3 children to cater for. My days are busy but being healthy is important to me so it is something I make time for. I wanted to document my journey properly to show all other mums out there who say they don’t have time or the motivation, that being healthy and living a #healthylifestyle  is as easy as you make it. The things that are important to us we will make time in our lives for. • The warm up and circuit together both would have taken 20 minutes. Such a short time to make such a big change. • By documenting this journey I hope I can make a healthy change in just one persons life. • Code : EMZJOURNEY15 at check out for 15% off any @thebod_ items for the month of August only! • #thebod  #bodsquad  #thebodmums  #thebodrestartround3  #postpartumexercise  #postpartumwithtwins  #6weekspostpartum  #postpartumweightloss  #fitmum  #fitmom  #fitness  #weightlossjourney  #healthyliving  #cleaneating  #IIFYM  #ifitfitsyourmacros 
#Repost @trainingforwarriors
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💪TFW Tip of The Day: Sleep & Fat Loss😴Z z z z. . .
📸 by @trainingforwarriors👈
The Best supplement for Fat Loss? SLEEP!
Far too many people are overly concerned with supplements, meal timing and fasted vs fed cardio yet barely get enough SLEEP every night!
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Wanna lose more fat? Get 8hrs of quality sleep each night then you can start worrying about everything else!
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Far too often lack of sleep is worn as a badge of honor by team “Grinding 24/7 Hustle Mode” #nosleepgang. Restricting your sleep is generally a bad idea. More and more research finds that even mild sleep restriction - especially if it is done on a consistent basis - has negative outcomes.
Lack of sleep actually increases your risk of being overweight and makes weight loss harder.
😴 HOW?
👉 Increased Appetite &
👉 Reduced Will Power, which leads to
👉 Increased Energy Intake &
👉 Reduced Activity Levels
👉 Reduced Insulin Sensitivity
👉 Reduced Rate of Fat Loss
👉 Attenuated Cognitive Functioning
THANKS Coach @themartinrooney👋
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📸 by @trainingforwarriors👈
#TFW4life #TFWfamilia #TrainingForWarriors  #sleep #sleepmore #weightloss #weightlosstips #weightlossfood #calories #caloriecount #caloriedeficit #caloriecounting #countingcalories #losingweight #lowcalorie #lowcalories #dieting #diettips #dietfood #diethelp #ifitfitsyourmacros #iifym #flexiblediet #flexibledieting #protein #fitnesstips
#Repost  @trainingforwarriors • • • • • 💪TFW Tip of The Day: Sleep & Fat Loss😴Z z z z. . . 📸 by @trainingforwarriors👈 The Best supplement for Fat Loss? SLEEP! Far too many people are overly concerned with supplements, meal timing and fasted vs fed cardio yet barely get enough SLEEP every night! - Wanna lose more fat? Get 8hrs of quality sleep each night then you can start worrying about everything else! - Far too often lack of sleep is worn as a badge of honor by team “Grinding 24/7 Hustle Mode” #nosleepgang . Restricting your sleep is generally a bad idea. More and more research finds that even mild sleep restriction - especially if it is done on a consistent basis - has negative outcomes. Lack of sleep actually increases your risk of being overweight and makes weight loss harder. 😴 HOW? 👉 Increased Appetite & 👉 Reduced Will Power, which leads to 👉 Increased Energy Intake & 👉 Reduced Activity Levels 👉 Reduced Insulin Sensitivity 👉 Reduced Rate of Fat Loss 👉 Attenuated Cognitive Functioning THANKS Coach @themartinrooney👋 - - - 📸 by @trainingforwarriors👈 #TFW4life  #TFWfamilia  #TrainingForWarriors   #sleep  #sleepmore  #weightloss  #weightlosstips  #weightlossfood  #calories  #caloriecount  #caloriedeficit  #caloriecounting  #countingcalories  #losingweight  #lowcalorie  #lowcalories  #dieting  #diettips  #dietfood  #diethelp  #ifitfitsyourmacros  #iifym  #flexiblediet  #flexibledieting  #protein  #fitnesstips 
Swipe ➡️ to see what #balance looks like!
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Celebrating a bit of #tacotuesday 🌮 on Wednesday this week. And because I got to enjoy all of this 🙌🏼, I practiced discipline and got to (also) enjoy some garlic green beans and chicken 🍗 .
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Life is all about give and take, so let’s not be assholes and try to have our cake 🍰 and eat it to, eh? 😜 Respect your body, lovelies 💜
Swipe ➡️ to see what #balance  looks like! . . Celebrating a bit of #tacotuesday  🌮 on Wednesday this week. And because I got to enjoy all of this 🙌🏼, I practiced discipline and got to (also) enjoy some garlic green beans and chicken 🍗 . . Life is all about give and take, so let’s not be assholes and try to have our cake 🍰 and eat it to, eh? 😜 Respect your body, lovelies 💜
I see this far too often...
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#Repost @drjolenebrighten ・・・
Did you know that blood sugar and insulin imbalances + inflammation are at the root of PCOS? These imbalances leads to hormonal symptoms like weight gain, acne, irregular periods, hair loss, and infertility.
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When women are given the pill for PCOS it only addresses the hormones, not the root cause. And while those symptoms are being masked, conditions like heart disease and diabetes continue to develop.
And you know what else contributes to heart disease and diabetes? The pill. 😦
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There's now evidence suggesting an imbalance in gut flora may also be driving PCOS. Guess what messes with your microbiota (good gut bugs)? The pill. 😮 Now that isn't to say taking the pill causes PCOS. Nope. But it is to say that if you already have a condition that puts you at risk for heart disease, diabetes, is inflammatory and bacterial dysbiosis may be involved then maybe your best option ISN'T a pill that does that too.
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How can you love those good gut bugs up and reduce inflammation?
✔Eat fiber rich food: fresh ground flax seeds, leafy greens, celery, avocados, and artichokes.
✔Eat whole turmeric, turmeric powder, and drink turmeric tea.
✔Include ginger in your diet in soups, stir fries and teas.
✔Include variety in your diet and avoid eating the same foods every day.
✔Make sure to eat healthy fats and proteins with your meals.
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Treating PCOS requires a holistic approach. Giving the pill to treat symptoms is a disservice.👊🏻💥
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If you've been given the pill for symptoms then please grab my Birth Control Quick Start Guide (☝🏼link in profile @drjolenebrighten) and learn how you can start supporting your body today!💖
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#womenshealth #healingnutrition #food #foodforthought  #healthandfitness #healthyeating #healthybody #nutrition #nutritioncoach #diet #mealprep #macros #macrolife #macrocounting #iifym #ifitfitsyourmacros #flexibledieting #cleaneating #aesthetics #fitness #fitfam #fitlife #strength #gym #gains #bodybuilding
I see this far too often... ••• #Repost  @drjolenebrighten ・・・ Did you know that blood sugar and insulin imbalances + inflammation are at the root of PCOS? These imbalances leads to hormonal symptoms like weight gain, acne, irregular periods, hair loss, and infertility. . When women are given the pill for PCOS it only addresses the hormones, not the root cause. And while those symptoms are being masked, conditions like heart disease and diabetes continue to develop. And you know what else contributes to heart disease and diabetes? The pill. 😦 . There's now evidence suggesting an imbalance in gut flora may also be driving PCOS. Guess what messes with your microbiota (good gut bugs)? The pill. 😮 Now that isn't to say taking the pill causes PCOS. Nope. But it is to say that if you already have a condition that puts you at risk for heart disease, diabetes, is inflammatory and bacterial dysbiosis may be involved then maybe your best option ISN'T a pill that does that too. . How can you love those good gut bugs up and reduce inflammation? ✔Eat fiber rich food: fresh ground flax seeds, leafy greens, celery, avocados, and artichokes. ✔Eat whole turmeric, turmeric powder, and drink turmeric tea. ✔Include ginger in your diet in soups, stir fries and teas. ✔Include variety in your diet and avoid eating the same foods every day. ✔Make sure to eat healthy fats and proteins with your meals. . Treating PCOS requires a holistic approach. Giving the pill to treat symptoms is a disservice.👊🏻💥 . If you've been given the pill for symptoms then please grab my Birth Control Quick Start Guide (☝🏼link in profile @drjolenebrighten) and learn how you can start supporting your body today!💖 ••• #womenshealth  #healingnutrition  #food  #foodforthought  #healthandfitness  #healthyeating  #healthybody  #nutrition  #nutritioncoach  #diet  #mealprep  #macros  #macrolife  #macrocounting  #iifym  #ifitfitsyourmacros  #flexibledieting  #cleaneating  #aesthetics  #fitness  #fitfam  #fitlife  #strength  #gym  #gains  #bodybuilding 
Nada mais gratificante que o pós treino de Leg Day 💥😬😂
Segue os macros da última refeição do dia:

P - 54
C - 75
G - 18

Segue o plano, e bora descansar!
Boa noite galera!!
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#iifym #natty #naturalbodybuilding #dieta #flexibledieting #iifymbrasil #reversedieting #diet #projetovidatoda #fitness #alimentacaosaudavel #lifestyle #dietaflexivel #ganhos #ifitfitsyourmacros #carbs #protein #micros #shapenatural #bodybuilding #batendoosmacros #healthy #pornfood #healthyfood #foconamissao
Nada mais gratificante que o pós treino de Leg Day 💥😬😂 Segue os macros da última refeição do dia: P - 54 C - 75 G - 18 Segue o plano, e bora descansar! Boa noite galera!! . . . #iifym  #natty  #naturalbodybuilding  #dieta  #flexibledieting  #iifymbrasil  #reversedieting  #diet  #projetovidatoda  #fitness  #alimentacaosaudavel  #lifestyle  #dietaflexivel  #ganhos  #ifitfitsyourmacros  #carbs  #protein  #micros  #shapenatural  #bodybuilding  #batendoosmacros  #healthy  #pornfood  #healthyfood  #foconamissao 
☀️Morning ยามเช้า โปรแรงแห่งปี สิทธิพิเศษไม่เคยมีมาก่อนสำหรับลูกค้า drink me สำหรับส่งทางบ้าน รับวันละ 50 คิวเท่านั้น .
‼️16-31 สิงหาคมนี้ .
สนใจสอบถามเพิ่มเติม
Line @ : @drinkmedetox 
#detox#detoxhealthydrink#strawberry#pulsecommunity#life#blogger#mozambican#cleaneating#fitness#diet#update#myfitnesspal#plantbased#vegan#iifym#iifymgirls#fooddiary#smoothiebowl#paleo#vegan#keto#macros#foodisfuel#ifitfitsyourmacros#leangains#gains#organicseeds  #berry #strawberry #fresh #promotion
☀️Morning ยามเช้า โปรแรงแห่งปี สิทธิพิเศษไม่เคยมีมาก่อนสำหรับลูกค้า drink me สำหรับส่งทางบ้าน รับวันละ 50 คิวเท่านั้น . ‼️16-31 สิงหาคมนี้ . สนใจสอบถามเพิ่มเติม Line @ : @drinkmedetox #detox #detoxhealthydrink #strawberry #pulsecommunity #life #blogger #mozambican #cleaneating #fitness #diet #update #myfitnesspal #plantbased #vegan #iifym #iifymgirls #fooddiary #smoothiebowl #paleo #vegan #keto #macros #foodisfuel #ifitfitsyourmacros #leangains #gains #organicseeds  #berry  #strawberry  #fresh  #promotion 
Wanted to share a great visual by @thefashionfitnessfoodie related to my post yesterday. .
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Identify food as food and the nutrients it contains rather then what single category you’ve been told to call it. .
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Rewriting the dialogue in your head when it comes to categorizing food as “good” or “bad” starts with simple steps like this. Thinking of food as “macros” seems harmless enough but it can quickly become obsessive and frankly a little weird. (In my opinion 🧐) .
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And when it comes to talking about food around kids the less “diet” language the better! .
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Anyone else get a headache when this type of nutrition or diet  talk starts?? #macros #foodisfood .
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#balancedeating #foodcomparison #sidebyside #foodpics #diettalk #iifym #iifymfood #ifitfitsyourmacros #nutritionist #edrecovery #edwarrior #carbs #healthyfood #honestnutrition #kidsnutrition #kidsnutritionist #kitchenlife #dietitian #theFFF
Wanted to share a great visual by @thefashionfitnessfoodie related to my post yesterday. . . Identify food as food and the nutrients it contains rather then what single category you’ve been told to call it. . . Rewriting the dialogue in your head when it comes to categorizing food as “good” or “bad” starts with simple steps like this. Thinking of food as “macros” seems harmless enough but it can quickly become obsessive and frankly a little weird. (In my opinion 🧐) . . And when it comes to talking about food around kids the less “diet” language the better! . . . Anyone else get a headache when this type of nutrition or diet talk starts?? #macros  #foodisfood  . . . . . #balancedeating  #foodcomparison  #sidebyside  #foodpics  #diettalk  #iifym  #iifymfood  #ifitfitsyourmacros  #nutritionist  #edrecovery  #edwarrior  #carbs  #healthyfood  #honestnutrition  #kidsnutrition  #kidsnutritionist  #kitchenlife  #dietitian  #theFFF 
Tried out rack rows last upper body workout with @chance_corpuz. Similar to rack pulls, you let the weight rest in the bottom position before rowing the bar into your torso. Having the rack there to support the weight helps take tension off of your lower back & legs (tension that would be there with a normal bent-over row), allowing you to focus your attention on your mid to upper back. You just have to focus on pulling the weight, rather than keeping it suspended in the air and stabilizing it; because of this, you’ll most likely be able to go 10-15 lbs heavier than your normal barbell row. Gonna implement these on our heavier upper body workouts and see where they take us 👀
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#rows #backday #backworkout #upperbody #strengthtraining #powerlifting #bodybuilding #powerbuilding #hypertrophy #gains #gaintrain #buildingstrength #training #gym #gymmotivation #24hourfitness #heavylifting #personalrecord #offseason #leangains #iifym #cleaneating #ifitfitsyourmacros #summer #bodybuilder #weightlifting #lats #traps #buildingmuscle
Tried out rack rows last upper body workout with @chance_corpuz. Similar to rack pulls, you let the weight rest in the bottom position before rowing the bar into your torso. Having the rack there to support the weight helps take tension off of your lower back & legs (tension that would be there with a normal bent-over row), allowing you to focus your attention on your mid to upper back. You just have to focus on pulling the weight, rather than keeping it suspended in the air and stabilizing it; because of this, you’ll most likely be able to go 10-15 lbs heavier than your normal barbell row. Gonna implement these on our heavier upper body workouts and see where they take us 👀 . . . . . . . #rows  #backday  #backworkout  #upperbody  #strengthtraining  #powerlifting  #bodybuilding  #powerbuilding  #hypertrophy  #gains  #gaintrain  #buildingstrength  #training  #gym  #gymmotivation  #24hourfitness  #heavylifting  #personalrecord  #offseason  #leangains  #iifym  #cleaneating  #ifitfitsyourmacros  #summer  #bodybuilder  #weightlifting  #lats  #traps  #buildingmuscle 
Wishing you could have dessert for breakfast? 🤔 Well I'm making it socially acceptable with my Banana Chia Overnight Oats. This recipe is full of goodness but taste like dessert!  Takes just minutes to prepare at night so they'll be ready to grab and go in the morning. 
1 cup gluten free oats @bobsredmill 
2 teaspoons simply balanced organic chia seed @target
1 banana-mashed🍌
1/2 teaspoon ground cinnamon
8 fluid ounces of 35 calorie almond milk @califiafarms 
1 teaspoon simply balance organic maple syrup @target 
For directions and #macrocounts, link in bio above☝️ #target #targetlife #ifitfitsyourmacros
#iifymrecipes #breakfastonthego #weightwatchers #flexibledieting #moderation #oatmeal #iifym #easyrecipe
#foodie #breakfast #moderation #healthylifestyle #carbcounting #macrocounting #macros

https://www.creationsofahungrymom.com/banana-chia-overnight-oats
Wishing you could have dessert for breakfast? 🤔 Well I'm making it socially acceptable with my Banana Chia Overnight Oats. This recipe is full of goodness but taste like dessert! Takes just minutes to prepare at night so they'll be ready to grab and go in the morning. 1 cup gluten free oats @bobsredmill 2 teaspoons simply balanced organic chia seed @target 1 banana-mashed🍌 1/2 teaspoon ground cinnamon 8 fluid ounces of 35 calorie almond milk @califiafarms 1 teaspoon simply balance organic maple syrup @target For directions and #macrocounts , link in bio above☝️ #target  #targetlife  #ifitfitsyourmacros  #iifymrecipes  #breakfastonthego  #weightwatchers  #flexibledieting  #moderation  #oatmeal  #iifym  #easyrecipe  #foodie  #breakfast  #moderation  #healthylifestyle  #carbcounting  #macrocounting  #macros  https://www.creationsofahungrymom.com/banana-chia-overnight-oats
Regrann from @profitnesscircle -  CARDIO By @iqphysique96 
Cardio can be useful during a cutting phase to increase energy expenditure. This helps you achieve a calorie deficit without cutting your calorie intake as much. But the scientific literature has clearly established an interference effect of cardio on strength training. If you do cardio too much, it can impact your recovery and performance. Also, if you do it at the wrong times, it can have an even greater negative effect.
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In order to prevent this, you should do cardio when it is least likely to impact strength training. Otherwise, it will result in less muscle building/more muscle loss and less fat loss. If your primary goals are fat loss/toning, don't do cardio immediately before lifting weights. Clearly, you will be fatigued for strength training. You also should not do high-intensity interval training (HIIT) the day before a leg day, but a low-intensity cardio would be fine.
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It is best to separate cardio and lifting weights as much as possible. Ideally, that would be doing cardio on a rest day or on the same day as lifting weights but separated by at least 6 hours along with some food in between. Realistically, most people will exercise 1 time in a day and can just do cardio immediately after lifting weights.
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Structure is your friend. Tag someone who's cardio sessions hurt their gainz.
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👉🏼Follow @prodiettips & @profitnesscircle for daily tips.
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#macrolabnutrition #weightloss #dieting #fatloss #fatlossjourney #nutritionplan #nutritioncoach #nutritiontips #ifitfitsyourmacros #dietstartstomorrow #cardiosucks #fitnessmotivation #highprotein #caloriecounting #weightwatchers #proteinshake #flexibledieting #preworkout #irishfitfam #fitsporation #fitnessgoals #fitnesslifestyle #intermittentfasting #weightlosssupport #fitness #cleaneating #fitspo - #regrann
Regrann from @profitnesscircle - CARDIO By @iqphysique96 Cardio can be useful during a cutting phase to increase energy expenditure. This helps you achieve a calorie deficit without cutting your calorie intake as much. But the scientific literature has clearly established an interference effect of cardio on strength training. If you do cardio too much, it can impact your recovery and performance. Also, if you do it at the wrong times, it can have an even greater negative effect. . . In order to prevent this, you should do cardio when it is least likely to impact strength training. Otherwise, it will result in less muscle building/more muscle loss and less fat loss. If your primary goals are fat loss/toning, don't do cardio immediately before lifting weights. Clearly, you will be fatigued for strength training. You also should not do high-intensity interval training (HIIT) the day before a leg day, but a low-intensity cardio would be fine. . . It is best to separate cardio and lifting weights as much as possible. Ideally, that would be doing cardio on a rest day or on the same day as lifting weights but separated by at least 6 hours along with some food in between. Realistically, most people will exercise 1 time in a day and can just do cardio immediately after lifting weights. . . Structure is your friend. Tag someone who's cardio sessions hurt their gainz. . 👉🏼Follow @prodiettips & @profitnesscircle for daily tips. . . . #macrolabnutrition  #weightloss  #dieting  #fatloss  #fatlossjourney  #nutritionplan  #nutritioncoach  #nutritiontips  #ifitfitsyourmacros  #dietstartstomorrow  #cardiosucks  #fitnessmotivation  #highprotein  #caloriecounting  #weightwatchers  #proteinshake  #flexibledieting  #preworkout  #irishfitfam  #fitsporation  #fitnessgoals  #fitnesslifestyle  #intermittentfasting  #weightlosssupport  #fitness  #cleaneating  #fitspo  - #regrann 
Regrann from @iifymacademy -  BOOKMARK THIS POST↗️🔰
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Awesome visual and caption by @aworkoutroutine:
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"Can you spot the top secret characteristic they all have in common?
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It might be tough to notice, so take as long as you need.
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See it yet?
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How about now?
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Still no?
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Okay then... spoiler alert...
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A consistent caloric surplus - regardless of the specific foods, food groups or nutrients that supply those calories - is the one and only thing that makes us fat.
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Tell your misinformed friends. 😉”
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⚠️FREE CALORIE CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️
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#weightgain #carbs #sugar #fat #cleaneating #cleanfood #healthyfood #iifym #ifitfitsyourmacros #healthydiet - #regrann
Regrann from @iifymacademy - BOOKMARK THIS POST↗️🔰 - Awesome visual and caption by @aworkoutroutine: - "Can you spot the top secret characteristic they all have in common? - It might be tough to notice, so take as long as you need. - See it yet? - How about now? - Still no? - Okay then... spoiler alert... - A consistent caloric surplus - regardless of the specific foods, food groups or nutrients that supply those calories - is the one and only thing that makes us fat. - Tell your misinformed friends. 😉” - ⚠️FREE CALORIE CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️ - #weightgain  #carbs  #sugar  #fat  #cleaneating  #cleanfood  #healthyfood  #iifym  #ifitfitsyourmacros  #healthydiet  - #regrann 
Pizza panini in my @cutdacarb wrap today.  So tasty!!
Pizza panini in my @cutdacarb wrap today. So tasty!!
To walk in nature is to witness a thousand miracles ✨
To walk in nature is to witness a thousand miracles ✨
Kingschratzeats Yesterdays Beef Enchiladas. Another meal you guys suggested. Served with Yellow Rice and Refried Beans. If you guys have more suggestion, drop them below!!
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PS- due to my horrible editing the first bite is missing. Haha. It happened. I swear.
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THE YOUTUBE IS DONE! 10,000 calories of McLitty...Link is in my stories. Give it a look when you get a minute (link in bio or stories) and leave some feedback! Editing is time consuming, so id appreciate it🙏🏾
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I will be live tonight around the usual 1-2am US Eastern. Ive got a lot of things to review, and diff meals going down thanks to all your suggestions, and your donations. Real MVP’s.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Ingredients are on MyFitnessPal- username Daveschratz (My profile link is to my youtube channel.)
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- [Calories - 3,729]
. - [Protein: 200] - [Carbs: 586]
- [Fat: 58] - [Fiber: 36] ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#onemealaday #intermittentfasting #ifitfitsyourmacros #iifym #macros #epicmealtime #foodporn #bread #carbsafterdark  #balancednotclean #flexibledieting  #flexibledieter 
#carbs #fitfam #leangains #foodbeast  #instafood #yougottaeathis #fitness #tacos #cleaneating #eatbig #instagood  #platter #fitmeals #breakfast #leangainsmeals #mexican #enchiladas
Kingschratzeats Yesterdays Beef Enchiladas. Another meal you guys suggested. Served with Yellow Rice and Refried Beans. If you guys have more suggestion, drop them below!! . PS- due to my horrible editing the first bite is missing. Haha. It happened. I swear. . THE YOUTUBE IS DONE! 10,000 calories of McLitty...Link is in my stories. Give it a look when you get a minute (link in bio or stories) and leave some feedback! Editing is time consuming, so id appreciate it🙏🏾 . I will be live tonight around the usual 1-2am US Eastern. Ive got a lot of things to review, and diff meals going down thanks to all your suggestions, and your donations. Real MVP’s. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Ingredients are on MyFitnessPal- username Daveschratz (My profile link is to my youtube channel.) ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ - [Calories - 3,729] . - [Protein: 200] - [Carbs: 586] - [Fat: 58] - [Fiber: 36] ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#onemealaday  #intermittentfasting  #ifitfitsyourmacros  #iifym  #macros  #epicmealtime  #foodporn  #bread  #carbsafterdark  #balancednotclean  #flexibledieting  #flexibledieter  #carbs  #fitfam  #leangains  #foodbeast  #instafood  #yougottaeathis  #fitness  #tacos  #cleaneating  #eatbig  #instagood  #platter  #fitmeals  #breakfast  #leangainsmeals  #mexican  #enchiladas 
Not long ago I was struggling to string a few kipping pull-ups together. I could barely get my arms bent even attempting a strict pull-up. Now I can do this. Don’t quit when you get discouraged or you’ll never get to where you want to be.
Not long ago I was struggling to string a few kipping pull-ups together. I could barely get my arms bent even attempting a strict pull-up. Now I can do this. Don’t quit when you get discouraged or you’ll never get to where you want to be.
😍😍 the new Reese’s Outrageous donut from @krispykreme is amazing! It’s a chocolate cake donut with Hershey’s fudge icing, covered with delicious mini Reese’s pieces, and drizzled with caramel and Reese’s peanut butter icing 🤭😍😍 none of the flavors overpowered the other and honestly the donut I had was moist which was a pleasant surprise unlike their last Reese’s donut with minimal filling and an overpowering peanut butter to donut ratio.
All in all I have to give this donut a solid 8.5/10 and it’s definitely worth snagging before they end the promotion!
#intermittentfasting #onemealaday #omad #blakespiration #theblakediet #iifym #ifitfitsyourmacros #macros #flexibledieting #krispykreme #reeses #reesespieces #hersheys #peanutbutter #chocolate #caramel #chocolatepeanutbutter #donuts #balance #carbs #carbsafterdark #carbsmakeyoufat #caloriesincaloriesout #foodgains #gains #eeeeeats
😍😍 the new Reese’s Outrageous donut from @krispykreme is amazing! It’s a chocolate cake donut with Hershey’s fudge icing, covered with delicious mini Reese’s pieces, and drizzled with caramel and Reese’s peanut butter icing 🤭😍😍 none of the flavors overpowered the other and honestly the donut I had was moist which was a pleasant surprise unlike their last Reese’s donut with minimal filling and an overpowering peanut butter to donut ratio. All in all I have to give this donut a solid 8.5/10 and it’s definitely worth snagging before they end the promotion! #intermittentfasting  #onemealaday  #omad  #blakespiration  #theblakediet  #iifym  #ifitfitsyourmacros  #macros  #flexibledieting  #krispykreme  #reeses  #reesespieces  #hersheys  #peanutbutter  #chocolate  #caramel  #chocolatepeanutbutter  #donuts  #balance  #carbs  #carbsafterdark  #carbsmakeyoufat  #caloriesincaloriesout  #foodgains  #gains  #eeeeeats 
(FULL WORKOUT BELOW!)
Here are some clips from today’s workout! Waking up at 5am to workout is rough 😴 but I felt sooo much better afterwards! Here’s what I did:
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Push press 5x12,10,8,6,4
TRX Row 4x12
KB Windmill 4x8 each side
One Arm DB Snatch 4x8 each side
One Arm KB Swing 4x12 each side
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I’m totally in love with these hot pink leggings by @90degreebyreflex 💕 go grab some off amazon!
(FULL WORKOUT BELOW!) Here are some clips from today’s workout! Waking up at 5am to workout is rough 😴 but I felt sooo much better afterwards! Here’s what I did: . Push press 5x12,10,8,6,4 TRX Row 4x12 KB Windmill 4x8 each side One Arm DB Snatch 4x8 each side One Arm KB Swing 4x12 each side . I’m totally in love with these hot pink leggings by @90degreebyreflex 💕 go grab some off amazon!
Dinner is served! 
Sharing my evening goods and its another soup!🍲 Hope you're day has been well and continues to be so.😊 Sending out  #goodvibes Your way to keep that flow going. 😘Pewpew👉🌟💕
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Dinner Details👉Black Bean Tomato Soup 
1 tablespoon avocado Oil
1/3 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon cumin, black pepper, sea salt, and oregano
1 cup Whole Black Beans, drained
1 cup puree Tomato 
3 cups vegetable broth
1/2 teaspoon salt
1 handful spinach, chopped
Sour cream/cottage cheese, optional
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#ifitfitsyourmacros #bowlofgoods #fitnesslifestyle #iifym #tomatosoup #intermittentfasting #soup #macros #cleaneating #cleaneatinglifestyle #shelifts #womanwholift #fitnesslifestyle #girlswholift #dailyfood #dinner #glutenfree #womensupportingwomen #workingonme #strongissexy #neverquit #bodyfitness
Dinner is served! Sharing my evening goods and its another soup!🍲 Hope you're day has been well and continues to be so.😊 Sending out  #goodvibes  Your way to keep that flow going. 😘Pewpew👉🌟💕 • Dinner Details👉Black Bean Tomato Soup 1 tablespoon avocado Oil 1/3 cup chopped onion 1/2 cup chopped red bell pepper 1 teaspoon cumin, black pepper, sea salt, and oregano 1 cup Whole Black Beans, drained 1 cup puree Tomato 3 cups vegetable broth 1/2 teaspoon salt 1 handful spinach, chopped Sour cream/cottage cheese, optional • #ifitfitsyourmacros  #bowlofgoods  #fitnesslifestyle  #iifym  #tomatosoup  #intermittentfasting  #soup  #macros  #cleaneating  #cleaneatinglifestyle  #shelifts  #womanwholift  #fitnesslifestyle  #girlswholift  #dailyfood  #dinner  #glutenfree  #womensupportingwomen  #workingonme  #strongissexy  #neverquit  #bodyfitness 
Keeping with the #wafflewednesday tradition here but turning it into an entire breakfast platter.  10 eggo waffles, cheesy scrambled egg whites, McCains Babycakes hashbrowns, bacon, Thomas English muffins with PB2 and raspberry jelly, strawberries, and a pint of @halotopcreamery Pancakes and Waffles ice cream. Add one @questnutrition maple waffle protein bar as well.  Wow, that was long winded but worth it. Got my entire breakfast covered here, just need a bigger platter....
3446 calories, 84f, 578c, 209p
#breakfastplatter #halotop #halotopcreamery #halotopicecream #mccainfoodservice #babycakes #thomasenglishmuffins #ifitfitsyourmacros #iifym #flexibledieting #omad #onemealaday #intermittentfasting #halotoppancakesandwaffles #cheesyeggwhites #blakespiration
Keeping with the #wafflewednesday  tradition here but turning it into an entire breakfast platter. 10 eggo waffles, cheesy scrambled egg whites, McCains Babycakes hashbrowns, bacon, Thomas English muffins with PB2 and raspberry jelly, strawberries, and a pint of @halotopcreamery Pancakes and Waffles ice cream. Add one @questnutrition maple waffle protein bar as well. Wow, that was long winded but worth it. Got my entire breakfast covered here, just need a bigger platter.... 3446 calories, 84f, 578c, 209p #breakfastplatter  #halotop  #halotopcreamery  #halotopicecream  #mccainfoodservice  #babycakes  #thomasenglishmuffins  #ifitfitsyourmacros  #iifym  #flexibledieting  #omad  #onemealaday  #intermittentfasting  #halotoppancakesandwaffles  #cheesyeggwhites  #blakespiration 
Absolutely nothing went according to plan today, so I have no clue what the calories/macros are for the day 😬 hopefully everything goes better tomorrow! 💪———————————————————————————
#foodie #nutrition #fatloss #food #fitness #workout #gymshark #macros #weightloss #intermittentfasting #fasting #exercise #flexibledieting #iifymgirls #iifym #carbs #blakespiration #theblakediet #ifitfitsyourmacros #omad #girlswholift #strongnotskinny #tacobell #baconator #frenchfries #candy #cookiedough
Absolutely nothing went according to plan today, so I have no clue what the calories/macros are for the day 😬 hopefully everything goes better tomorrow! 💪——————————————————————————— #foodie  #nutrition  #fatloss  #food  #fitness  #workout  #gymshark  #macros  #weightloss  #intermittentfasting  #fasting  #exercise  #flexibledieting  #iifymgirls  #iifym  #carbs  #blakespiration  #theblakediet  #ifitfitsyourmacros  #omad  #girlswholift  #strongnotskinny  #tacobell  #baconator  #frenchfries  #candy  #cookiedough 
💥LESS IS BETTER THAN NOTHING💥
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💪I think a lot of people are stuck thinking “5 days or bust” when it comes to fitness.
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☹️They get busy and don’t have 5 days, so they quit all together.
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🤷‍♂️Instead, why not just workout 4 days? Or even 3?
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Don’t be afraid to change it up and adjust!
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😰Honestly, this was something I was afraid of for a while.
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😬My life gets busier and busier but I thought if I didn’t lift 5-6 days, all my muscles would disappear.
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😱Didn’t happen!
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🙂If anything, I’ve made better gains because my body has more time to recover.
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When life happens, don’t just give up all together.
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Always remember that something is better than nothing!
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Hope this helps!
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📸CHECK OUT THE FULL @thehealthdudes video on YOUTUBE!
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⚠️Also, what do you want to see in these videos?!?! COMMENT BELOW
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#easywins #motivation #healthandfitness #healthyeating #healthybody #nutrition #nutritiontips #seattlefitness #diet #mealprep #macros #macrocounting #iifym #eatmoreplants #ifitfitsyourmacros #carbs #zonediet #carbs #paleo #flexibledieting #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney #weightlossjourney #wednesdaywisdom #fitness #fitnessmotivation
💥LESS IS BETTER THAN NOTHING💥 - 💪I think a lot of people are stuck thinking “5 days or bust” when it comes to fitness. - ☹️They get busy and don’t have 5 days, so they quit all together. - 🤷‍♂️Instead, why not just workout 4 days? Or even 3? - Don’t be afraid to change it up and adjust! - 😰Honestly, this was something I was afraid of for a while. - 😬My life gets busier and busier but I thought if I didn’t lift 5-6 days, all my muscles would disappear. - 😱Didn’t happen! - 🙂If anything, I’ve made better gains because my body has more time to recover. - When life happens, don’t just give up all together. - Always remember that something is better than nothing! - Hope this helps! - 📸CHECK OUT THE FULL @thehealthdudes video on YOUTUBE! - ⚠️Also, what do you want to see in these videos?!?! COMMENT BELOW - - - - #easywins  #motivation  #healthandfitness  #healthyeating  #healthybody  #nutrition  #nutritiontips  #seattlefitness  #diet  #mealprep  #macros  #macrocounting  #iifym  #eatmoreplants  #ifitfitsyourmacros  #carbs  #zonediet  #carbs  #paleo  #flexibledieting  #cleaneating  #weightloss  #fatloss  #fatlosshelp  #fatlossjourney  #weightlossjourney  #wednesdaywisdom  #fitness  #fitnessmotivation 
WHATEVER IT TAKES. Our floors were being repaired today - directly in front of our fridge. Meaning, no access to food. That meant waking at 5:30a to prepare the whole day of food and pack it in a cooler to pick from throughout the day. #survivor #inthewild #champagneproblems
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DAILY GOAL: 185C / 55F / 105P
TODAY’S TOTAL: 179C / 55F / 110P
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Breakfast: 16c.10f.25p: IN A JIFFY. Egg whites, Kodiak blueberry power waffles with Brummell and Brown
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Lunch 25c.3f.12p: SNACK BOX! Pickled eggs (whites only), red grapes, mini cucumbers, Creamy Tomato Soup Crackers with Laughing Cow spicy cheese, TJ banana chocolate chip protein muffin
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Dinner: 60c.25f.18p: PASTA NIGHT. TJ Sweet Corn, Burrata & Basil ravioli with butter
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Snack: 78c.19f.55p: CHOCOBINGE. Chocolate casein mousse with peanut M&Ms, Fit Crunch
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Nutrition by @strongeru
Coaching by @terri_strongeru
#iifym #flexibledieting #macros #iifymrecipes #macrocounting #nutrition #healthylifestyle #healthyfood #eatrealfood #vegetarian #pescatarian #maintenance #reversedieting #ifitfitsyourmacros #fixyourfood #meatless #mealideas #carbs #macrofriendly #getfit #foodpics #foodgram #week32 #fitness #MMs #chocolate #pasta
WHATEVER IT TAKES. Our floors were being repaired today - directly in front of our fridge. Meaning, no access to food. That meant waking at 5:30a to prepare the whole day of food and pack it in a cooler to pick from throughout the day. #survivor  #inthewild  #champagneproblems  • DAILY GOAL: 185C / 55F / 105P TODAY’S TOTAL: 179C / 55F / 110P • Breakfast: 16c.10f.25p: IN A JIFFY. Egg whites, Kodiak blueberry power waffles with Brummell and Brown • Lunch 25c.3f.12p: SNACK BOX! Pickled eggs (whites only), red grapes, mini cucumbers, Creamy Tomato Soup Crackers with Laughing Cow spicy cheese, TJ banana chocolate chip protein muffin • Dinner: 60c.25f.18p: PASTA NIGHT. TJ Sweet Corn, Burrata & Basil ravioli with butter • Snack: 78c.19f.55p: CHOCOBINGE. Chocolate casein mousse with peanut M&Ms, Fit Crunch • Nutrition by @strongeru Coaching by @terri_strongeru #iifym  #flexibledieting  #macros  #iifymrecipes  #macrocounting  #nutrition  #healthylifestyle  #healthyfood  #eatrealfood  #vegetarian  #pescatarian  #maintenance  #reversedieting  #ifitfitsyourmacros  #fixyourfood  #meatless  #mealideas  #carbs  #macrofriendly  #getfit  #foodpics  #foodgram  #week32  #fitness  #MMs  #chocolate  #pasta 
Traveling and constantly being on the go can make it difficult to stay on track with your nutrition. And while you don’t want to spend your entire vacation worrying about tracking every macro or stressing about every meal, there are simple ways to find balance in your food choices
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Planning to be out and about for several hours? Eat something before you go so you don’t find yourself hungry and reaching for junk. If you’re going to be gone for longer than a few hours, pack your own snack. Things like raw veggies w/ hummus, fresh cut fruit, nuts/seeds, hard boiled eggs, celery w/ nut butter, protein powder, high quality jerky and protein bars are great options!
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Going on a longer trip? A couple of things to remind yourself before you leave:
⚡️Aim for “better” not “perfect”
⚡️Set your minimums- aka 1 serving of greens per day; 2 workouts per week
⚡️Hunger is not an emergency- it’s okay to be hungry for a bit if you don’t like the food choices
⚡️No matter what happens you can fall back to the basics- eat slowly & mindfully
•
Going on a road trip?🚗 Pack a cooler full of pre-prepped meals and snacks to avoid grabbing the bag of chips at your first gas station pit stop
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Traveling by plane?✈️ Look for a la carte options or snack boxes (nuts, cheese, meats). You can also make use of your carry on by packing your own food. Things like sandwiches, whole/cut fruits & veggies, hard cheeses, meat, nuts and protein powder will make it through security (❌sauces, yogurt, nut butter or anything gel-like will not!)
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Once you arrive, stop at the closest grocery store to stock up on food to have on hand throughout your stay
•
At restaurants, don’t aim for perfection, just pick the menu item that’s best for you. Extra protein and extra sides of veggies are great fillers. Otherwise crush a workout before you go and enjoy your chosen meal guilt-free. Another option, look for build-your-own-meal restaurants (Chipotle is my fav 😋)
•
My biggest piece of advice? Get walking and explore! Crushing 10-12k+ steps a day while seeing the sights is a win/win
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Most importantly remember to have fun and enjoy your travels! 🏔🏝🎢🏟⛲️
Traveling and constantly being on the go can make it difficult to stay on track with your nutrition. And while you don’t want to spend your entire vacation worrying about tracking every macro or stressing about every meal, there are simple ways to find balance in your food choices • Planning to be out and about for several hours? Eat something before you go so you don’t find yourself hungry and reaching for junk. If you’re going to be gone for longer than a few hours, pack your own snack. Things like raw veggies w/ hummus, fresh cut fruit, nuts/seeds, hard boiled eggs, celery w/ nut butter, protein powder, high quality jerky and protein bars are great options! • Going on a longer trip? A couple of things to remind yourself before you leave: ⚡️Aim for “better” not “perfect” ⚡️Set your minimums- aka 1 serving of greens per day; 2 workouts per week ⚡️Hunger is not an emergency- it’s okay to be hungry for a bit if you don’t like the food choices ⚡️No matter what happens you can fall back to the basics- eat slowly & mindfully • Going on a road trip?🚗 Pack a cooler full of pre-prepped meals and snacks to avoid grabbing the bag of chips at your first gas station pit stop • Traveling by plane?✈️ Look for a la carte options or snack boxes (nuts, cheese, meats). You can also make use of your carry on by packing your own food. Things like sandwiches, whole/cut fruits & veggies, hard cheeses, meat, nuts and protein powder will make it through security (❌sauces, yogurt, nut butter or anything gel-like will not!) • Once you arrive, stop at the closest grocery store to stock up on food to have on hand throughout your stay • At restaurants, don’t aim for perfection, just pick the menu item that’s best for you. Extra protein and extra sides of veggies are great fillers. Otherwise crush a workout before you go and enjoy your chosen meal guilt-free. Another option, look for build-your-own-meal restaurants (Chipotle is my fav 😋) • My biggest piece of advice? Get walking and explore! Crushing 10-12k+ steps a day while seeing the sights is a win/win • Most importantly remember to have fun and enjoy your travels! 🏔🏝🎢🏟⛲️
Enjoy the moments you are living... they dont last forever ❤❤❤❤
Double tap to show her love 💙💙💙
Please follow me for more 😍
Enjoy the moments you are living... they dont last forever ❤❤❤❤ Double tap to show her love 💙💙💙 Please follow me for more 😍
Logo is finally done! Took me a while t9 make and while it may be amateur, it's my little baby! Stay tuned for a video tomorrow. This the next step of my fitness journey and thank you for following it so far, I'm excited to see what the future holds. Any feedback would be greatly appreciated #fitness #lifestyle #bodybuilding #iifym #ifitfitsyourmacros #gains #lean #cut #weightlossjourney #weightloss #fattofit #fatloss #fat #progress #youtube #instagram #video #edit #hobby #amateur #fun #doctor #medic #medicine #candour #nobs #strong #growstronger
Logo is finally done! Took me a while t9 make and while it may be amateur, it's my little baby! Stay tuned for a video tomorrow. This the next step of my fitness journey and thank you for following it so far, I'm excited to see what the future holds. Any feedback would be greatly appreciated #fitness  #lifestyle  #bodybuilding  #iifym  #ifitfitsyourmacros  #gains  #lean  #cut  #weightlossjourney  #weightloss  #fattofit  #fatloss  #fat  #progress  #youtube  #instagram  #video  #edit  #hobby  #amateur  #fun  #doctor  #medic  #medicine  #candour  #nobs  #strong  #growstronger 
After a 23hr Fast. 
Desert! Chocolate Cupcake topped with @skinnycowus Chocolate Cake Ice Cream, Whipped Cream and Fruity Pebbles. 
Dinner was pot roast.
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#omad #onemealaday 
#gymlife #gymtime #eatliftrepeat #powerlifing #deadlift #liftheavy #fuckskinnygethuge 
#intermittentfasting
#iifym #ifitfitsyourmacros #macros #weighttloss #weightlossjourney #myweightlossjourney #gettingfitat45 #flexibledieting #fitdad #fitfam #gettingfit
🥞 Healthy Breakfast 🥞@maxwebberfit
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🤔 Do you love a healthy breakfast? Is breakfast your favorite meal of the day? Maybe the most important meal of the day? And are you looking for a healthy, high-protein breakfast option to try?
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If yes, this post is for YOU!!!
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And don’t worry, I’ll make it quick! ;)
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INGREDIENTS
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👉🏼 2 whole eggs
👉🏼 4 servings egg whites or egg beaters
👉🏼 As much baby spinach as your heart desires
👉🏼 4 slices of deli ham
👉🏼 200g fresh strawberries (for health)
👉🏼 Hot sauce to taste
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🤷🏻‍♀️ Not sure what to do with all that stuff? Don’t worry, I gotchu!
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Scramble all the eggs up (with the spinach), and fry up your ham as the main dish. Wash off the strawberries and put them in a bowl or on the side of your plate. That’s it. Simple AF, am I right?! Lol…
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🤤 OH! And the last step? Enjoy the heck out of this high-protein, healthy breakfast!
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Thanks for reading!
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🍎 If you enjoyed this post, and want to see more healthy breakfast options on my page, comment “😍” below! Cheers!
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#weightloss #weightlosstips #weightlosshelp #weightlossjourney #photooftheday #healthy #gym #progress #diet #dieting #nutrition #training #iifym #flexibledieting #workout #calories #caloriecounting #gains #muscle #ifitfitsyourmacros #fatloss #bodyfat #healthylifestyle #workout #fitnessfood #fitfam #bulking #paleo
🥞 Healthy Breakfast 🥞@maxwebberfit
⠀⠀
🤔 Do you love a healthy breakfast? Is breakfast your favorite meal of the day? Maybe the most important meal of the day? And are you looking for a healthy, high-protein breakfast option to try?
⠀⠀
If yes, this post is for YOU!!!
⠀⠀
And don’t worry, I’ll make it quick! ;)
⠀⠀
INGREDIENTS
⠀⠀
👉🏼 2 whole eggs
👉🏼 4 servings egg whites or egg beaters
👉🏼 As much baby spinach as your heart desires
👉🏼 4 slices of deli ham
👉🏼 200g fresh strawberries (for health)
👉🏼 Hot sauce to taste
⠀⠀
🤷🏻‍♀️ Not sure what to do with all that stuff? Don’t worry, I gotchu!
⠀⠀
Scramble all the eggs up (with the spinach), and fry up your ham as the main dish. Wash off the strawberries and put them in a bowl or on the side of your plate. That’s it. Simple AF, am I right?! Lol…
⠀⠀
🤤 OH! And the last step? Enjoy the heck out of this high-protein, healthy breakfast!
⠀⠀
Thanks for reading!
⠀⠀
🍎 If you enjoyed this post, and want to see more healthy breakfast options on my page, comment “😍” below! Cheers! . . . #weightloss  #weightlosstips  #weightlosshelp  #weightlossjourney  #photooftheday  #healthy  #gym  #progress  #diet  #dieting  #nutrition  #training  #iifym  #flexibledieting  #workout  #calories  #caloriecounting  #gains  #muscle  #ifitfitsyourmacros  #fatloss  #bodyfat  #healthylifestyle  #workout  #fitnessfood  #fitfam  #bulking  #paleo 
Back to that carpool mom life and Wednesdays are crazy. So frozen or cooked meals are my go to this day. Costco’s chicken tikka with a side of Trader Joe’s cauliflower rice. 👌🏽 What are some of your favorite macro friendly frozen/cooked items?
Back to that carpool mom life and Wednesdays are crazy. So frozen or cooked meals are my go to this day. Costco’s chicken tikka with a side of Trader Joe’s cauliflower rice. 👌🏽 What are some of your favorite macro friendly frozen/cooked items?
Day 10 - Had a lovely date night tonight, went to the cinema and took my @natural.nutrients protein popcorn with me! Also managed to get my 15k and a bit extra too. 
Never thought this but I don't seem to be eating a lot of carbs! I thought I was always having carbs before starting with Team RH, feel like this is something I really need to up as I'm starting to feel a bit drained, so that'll be my aim in the next few days.. #teamrhfitness #teamrhlifeplan #teamrhofficial #teamrh #teamrhhustle #fitbit #fitbitversa #fitbitfam #fitbitfitness #stepgoal #stepgoals #15kstepsaday #15kstepsadayisthegoal #fatloss #exercise #macros #ifitfitsyourmacros
Day 10 - Had a lovely date night tonight, went to the cinema and took my @natural.nutrients protein popcorn with me! Also managed to get my 15k and a bit extra too. Never thought this but I don't seem to be eating a lot of carbs! I thought I was always having carbs before starting with Team RH, feel like this is something I really need to up as I'm starting to feel a bit drained, so that'll be my aim in the next few days.. #teamrhfitness  #teamrhlifeplan  #teamrhofficial  #teamrh  #teamrhhustle  #fitbit  #fitbitversa  #fitbitfam  #fitbitfitness  #stepgoal  #stepgoals  #15kstepsaday  #15kstepsadayisthegoal  #fatloss  #exercise  #macros  #ifitfitsyourmacros 
So excited to finally have these cake pans coming back to the shop! The perfect size to go with our cake mix pouches, great for oven or microwave, and they are super easy to clean. Hoping to have them ready to ship in a few weeks, but will keep you all posted! Oh, and that's gingerbread protein cake, fresh from the microwave - may have to do a short run of gingerbread mixes soon before getting them ready for fall production. You're asking for it, and I have to take care of my people. 💕🎄
So excited to finally have these cake pans coming back to the shop! The perfect size to go with our cake mix pouches, great for oven or microwave, and they are super easy to clean. Hoping to have them ready to ship in a few weeks, but will keep you all posted! Oh, and that's gingerbread protein cake, fresh from the microwave - may have to do a short run of gingerbread mixes soon before getting them ready for fall production. You're asking for it, and I have to take care of my people. 💕🎄
So.....since I’m not cool enough as it is.....I decided to get hard core into gardening and in particular..... growing strawberries. I treat them like my children, and in time, real the benefits. There’s no better feeling than chopping up your own home grown fruit! Yes I know I’m a sad cretin....but I’m a sad cretin with strawberry’s #girlgetsfit #letsdothis #getlean #eatfit #eatclean #cleaneating #iifym #macros #ifitfitsyourmacros #iifymgirls #fitfam #leanin15 #bodycoach #slimmingworld #synfree #fitness #gymtime #changeisgood #bodygoals #fitnessfood #foodporn #instafood #foodstagram #weightlossjourney #sweatinfortheweddin #cannaebeafatbride #strawberry #datgardeninggame
So.....since I’m not cool enough as it is.....I decided to get hard core into gardening and in particular..... growing strawberries. I treat them like my children, and in time, real the benefits. There’s no better feeling than chopping up your own home grown fruit! Yes I know I’m a sad cretin....but I’m a sad cretin with strawberry’s #girlgetsfit  #letsdothis  #getlean  #eatfit  #eatclean  #cleaneating  #iifym  #macros  #ifitfitsyourmacros  #iifymgirls  #fitfam  #leanin15  #bodycoach  #slimmingworld  #synfree  #fitness  #gymtime  #changeisgood  #bodygoals  #fitnessfood  #foodporn  #instafood  #foodstagram  #weightlossjourney  #sweatinfortheweddin  #cannaebeafatbride  #strawberry  #datgardeninggame 
Hello Friends! Sharing my late afternoon snack, while I finish up dinner. Had a Tuna salad for lunch that got devoured in seconds, so no pretty tuna pictures 😹 I hope all is well on your end Chickpeas! Sending out those #goodvibes to keep the flow going! 😘Pewpew👉🌟💕 #muchoamor •
Snack Details👉Mango Smoothie: 1Frozen Mango and 1/2 cup coconut milk plus 1 scoop of plant-based protein 😋❤👌#fuelyourbody
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#snacktime #fitnessmotivation #fitnessfood  #smoothie #fitnesslifestyle #fitlife #eathealthy #foodart #plantbased #smoothies #glutenfree #mango #cleaneatinglifestyle #sexyisstrong #girlswholift #cleaneating #macros #ifitfitsyourmacros #snack #fitnesslifestyle #iifym
Hello Friends! Sharing my late afternoon snack, while I finish up dinner. Had a Tuna salad for lunch that got devoured in seconds, so no pretty tuna pictures 😹 I hope all is well on your end Chickpeas! Sending out those #goodvibes  to keep the flow going! 😘Pewpew👉🌟💕 #muchoamor  • Snack Details👉Mango Smoothie: 1Frozen Mango and 1/2 cup coconut milk plus 1 scoop of plant-based protein 😋❤👌#fuelyourbody  • #snacktime  #fitnessmotivation  #fitnessfood   #smoothie  #fitnesslifestyle  #fitlife  #eathealthy  #foodart  #plantbased  #smoothies  #glutenfree  #mango  #cleaneatinglifestyle  #sexyisstrong  #girlswholift  #cleaneating  #macros  #ifitfitsyourmacros  #snack  #fitnesslifestyle  #iifym 
✔️in life you do not get what you want, you opt for what you visualize...//✔️en la vida no obtienes lo que quieres, obtienes los que visualizas... @nathalieiglesias 💪
✔️in life you do not get what you want, you opt for what you visualize...//✔️en la vida no obtienes lo que quieres, obtienes los que visualizas... @nathalieiglesias 💪