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• 🌬 • Giovedì, 13 Dicembre 🌲
• 🎵 •《Dream on
Dream until your dream come true》
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• 🥞 • 𝐏𝖆𝖓𝖈𝖆𝐤𝖊 𝖆𝖑 𝖕𝖗𝖔𝖋𝖚𝖒𝖔 𝐝𝖎 𝖆𝖗𝖆𝖓𝖈𝖎𝖆 𝖈𝖔𝖓 𝖌𝖔𝖈𝖈𝖊 𝐝𝖎 𝖈𝖎𝖔𝖈𝖈𝖔𝖑𝖆𝖙𝖔 🧡🖤
1 minuto di preparazione + 18 minuti di cottura
~ Ingredienti:
100 gr albumi 🥚
10 gr farina di castagne 🌰
15 gr farina di lupini
20 gr farina di avena gusto Cornetto&Biscotto 🥐🍪
50 ml latte di mandorla sz @isolabio 🥛
50 gr yogurt greco total 0% @fage 🍦
Scorza di arancia 🍊
Cannella e zenzero
7 gr gocce di cioccolato fondente 🍫
5 gr bicarbonato + limone
~ Procedimento:
Mescolare insieme tutti gli ingredienti, far reagire bicarbonato e limone e mescolare ancora. Cuocere in un pentolino da 12 cm preriscaldato e leggermente oliato per 18 minuti con coperchio e a fiamma bassa.
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• ✌ • #breakfast #fitfood #food #fooddiary #fitbreakfast #healthyfood #healthy #fit #fitfam #fitness #iifym #dessert #yummy #sweet #pancake #orange #cinnamon #chocolate #delicious #good #instafood #recipe #foodstagram #happy #fitgirl #love #like #photooftheday #picoftheday
• 🌬 • Giovedì, 13 Dicembre 🌲 • 🎵 •《Dream on Dream until your dream come true》 • • 🥞 • 𝐏𝖆𝖓𝖈𝖆𝐤𝖊 𝖆𝖑 𝖕𝖗𝖔𝖋𝖚𝖒𝖔 𝐝𝖎 𝖆𝖗𝖆𝖓𝖈𝖎𝖆 𝖈𝖔𝖓 𝖌𝖔𝖈𝖈𝖊 𝐝𝖎 𝖈𝖎𝖔𝖈𝖈𝖔𝖑𝖆𝖙𝖔 🧡🖤 1 minuto di preparazione + 18 minuti di cottura ~ Ingredienti: 100 gr albumi 🥚 10 gr farina di castagne 🌰 15 gr farina di lupini 20 gr farina di avena gusto Cornetto&Biscotto 🥐🍪 50 ml latte di mandorla sz @isolabio 🥛 50 gr yogurt greco total 0% @fage 🍦 Scorza di arancia 🍊 Cannella e zenzero 7 gr gocce di cioccolato fondente 🍫 5 gr bicarbonato + limone ~ Procedimento: Mescolare insieme tutti gli ingredienti, far reagire bicarbonato e limone e mescolare ancora. Cuocere in un pentolino da 12 cm preriscaldato e leggermente oliato per 18 minuti con coperchio e a fiamma bassa. • • ✌ • #breakfast  #fitfood  #food  #fooddiary  #fitbreakfast  #healthyfood  #healthy  #fit  #fitfam  #fitness  #iifym  #dessert  #yummy  #sweet  #pancake  #orange  #cinnamon  #chocolate  #delicious  #good  #instafood  #recipe  #foodstagram  #happy  #fitgirl  #love  #like  #photooftheday  #picoftheday 
What is the difference between front and back squats?🏋🏻‍♂️
When you change the load from the back to the front. The percentage of the load shifts to the front of the body- to the quads away from the glutes.
Front squats are also great for your core, because the location of the weight and takes stress off your lower back.

Replace back squats with front squats in your next session and let us know how you go.
#teambfsaustralia
What is the difference between front and back squats?🏋🏻‍♂️ When you change the load from the back to the front. The percentage of the load shifts to the front of the body- to the quads away from the glutes. Front squats are also great for your core, because the location of the weight and takes stress off your lower back. Replace back squats with front squats in your next session and let us know how you go. #teambfsaustralia 
I have an amazing girlfriend.

Look what she did for our first month anniversary. Made me a really sweet card, a very lovely poster with my name on it and a spiel on what each letter means to her and a very fancy watch.

Oh my gosh I'm a very lucky boy 😍

I've been told I got next month and it has to be cotton related at this stage im thinking a comic tshirt 😂 hehe
I have an amazing girlfriend. Look what she did for our first month anniversary. Made me a really sweet card, a very lovely poster with my name on it and a spiel on what each letter means to her and a very fancy watch. Oh my gosh I'm a very lucky boy 😍 I've been told I got next month and it has to be cotton related at this stage im thinking a comic tshirt 😂 hehe
Quando le temperature erano più hot.

Cosa stavo pensando? 🤔😂 Ph @gaetanobaratta a sfinimento cit. 😂

#muscles #muscoli #gains #peanutbutter #boom #naturalbodybuilding #body #coach #palestra #homegym #fit #fitness #iifym #flexiblediet #fitmodel #boy #style #sixpack #aesthetic #beastmode #abs #biceps #training #workoutroutine #motivation #gym #gymmotivation #allenamento #alimentazione #food
TOP HIGH SUGAR FRUITS!
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🍇Plums: Although One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk, it also contains 7 g of sugar.
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🍍Pineapples: Helps build strong bones, connective tissues, and has anti–inflammatory properties.  However, 1 cup of pineapple has 16g of sugar.
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🥭Mangoes: Are good for lowering cholesterol and giving a glow to your skin. However, a whole mango has 31g of sugar.
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🥝Kiwis:  Aids in digestion and keeping blood pressure steady.  However, a whole kiwi has 8 g of sugar.
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🍌Bananas: High in potassium, this fruit curbs cramps.  It is also high in sugar, a medium banana has 15g of sugar.
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🍇Grapes:  Grapes are high in vitamin C and K, and their seeds have many antioxidants.  However, 1 cup of grapes contains 15g of sugar.
* Cherries:  Cherries are known to prevent gout and have anti-inflammatory properties.  However, a cup of cherries contains 15g of sugar.
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🍅Figs:  Are an excellent source of fiber and contain the highest amount of calcium of any fruit.  However, a single fig contains 10.4g of sugar.
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🍓Pomegranates:  Are great for the heart.  Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They are also full of sugar with one medium pomegranate containing 25.5g of sugar.
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🍆All Dried Fruits:  The natural sugars in the fruits will be concentrated when the fruit is dried. This is because most of the weight and volume in fruit is normally made up of water. Drying out will reduce the water which will increase the amount of sugar per hundred grams. Raisins are a prime example. A cup full of raisins contains much more sugar than a cup full of grapes.
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#banana #bodybuilding #healthylifestyle #healthyfood #fitnessmodel #weightlosstransformation #weightloss #weightlosstransformation #weightlossjourney #fit #fitspo #instafit #fitfam #fitness #fitnessgirl #fitnessmotivation #fitnesstransformation #fruits #iifym #diet #dietfood #personaltrainer #keto #fitfood #health #nutrition #healthyeating #carbs #protein #gains
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Via: @phetfit
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TOP HIGH SUGAR FRUITS! - 🍇Plums: Although One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk, it also contains 7 g of sugar. - 🍍Pineapples: Helps build strong bones, connective tissues, and has anti–inflammatory properties.  However, 1 cup of pineapple has 16g of sugar. - 🥭Mangoes: Are good for lowering cholesterol and giving a glow to your skin. However, a whole mango has 31g of sugar. - 🥝Kiwis:  Aids in digestion and keeping blood pressure steady.  However, a whole kiwi has 8 g of sugar. - 🍌Bananas: High in potassium, this fruit curbs cramps.  It is also high in sugar, a medium banana has 15g of sugar. - 🍇Grapes:  Grapes are high in vitamin C and K, and their seeds have many antioxidants.  However, 1 cup of grapes contains 15g of sugar. * Cherries:  Cherries are known to prevent gout and have anti-inflammatory properties.  However, a cup of cherries contains 15g of sugar. - 🍅Figs:  Are an excellent source of fiber and contain the highest amount of calcium of any fruit.  However, a single fig contains 10.4g of sugar. - 🍓Pomegranates:  Are great for the heart.  Compounds found only in pomegranates called punicalagins are shown to benefit the heart and blood vessels. They are also full of sugar with one medium pomegranate containing 25.5g of sugar. - 🍆All Dried Fruits:  The natural sugars in the fruits will be concentrated when the fruit is dried. This is because most of the weight and volume in fruit is normally made up of water. Drying out will reduce the water which will increase the amount of sugar per hundred grams. Raisins are a prime example. A cup full of raisins contains much more sugar than a cup full of grapes. ——— ——— #banana  #bodybuilding  #healthylifestyle  #healthyfood  #fitnessmodel  #weightlosstransformation  #weightloss  #weightlosstransformation  #weightlossjourney  #fit  #fitspo  #instafit  #fitfam  #fitness  #fitnessgirl  #fitnessmotivation  #fitnesstransformation  #fruits  #iifym  #diet  #dietfood  #personaltrainer  #keto  #fitfood  #health  #nutrition  #healthyeating  #carbs  #protein  #gains  ------ Via: @phetfit ------
Slight copycat of @ketojenesis 🤣 swipe for how I seasoned the beef (instant pot for 2.5 hours). 10 carbs: LC tortilla, 1.5 ounces beef, 1 oz mozzarella & 1 ounce fresh tomato. .
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#teamveggie #keto #ketodiet #ketogenic #ketogenicdiet #ketosis #ketofood #ketojourney #ketorecipes #ketofood #ketomeal #ketoweightloss #lchf #lowcarb #lowcarblife #mealprep #weightloss #weightlossjourney #fitlife #fitfam #igfitfam #ketofitfam #iifym #mfp #highfatlife #highfatmeal #moneyshot #goaldigger #weightlossgoals #losingweight
Slight copycat of @ketojenesis 🤣 swipe for how I seasoned the beef (instant pot for 2.5 hours). 10 carbs: LC tortilla, 1.5 ounces beef, 1 oz mozzarella & 1 ounce fresh tomato. . . . . . . . . . . #teamveggie  #keto  #ketodiet  #ketogenic  #ketogenicdiet  #ketosis  #ketofood  #ketojourney  #ketorecipes  #ketofood  #ketomeal  #ketoweightloss  #lchf  #lowcarb  #lowcarblife  #mealprep  #weightloss  #weightlossjourney  #fitlife  #fitfam  #igfitfam  #ketofitfam  #iifym  #mfp  #highfatlife  #highfatmeal  #moneyshot  #goaldigger  #weightlossgoals  #losingweight 
You get the beauty of having a delicious sushi burrito delivered straight to your door in just a few taps away THROUGH UBER EATS!

OR if you want to save on delivery...
Reach us at 178 Ferrars St, South Melbourne.

Delivery Hours:
11am-9:30pm 7 days a week

Pop-up Opening Hours: 
Mon-Fri: 11:30am-2pm
Fri-Sun: 5pm-9:30pm
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#japanese #japan #sushiburritos #sushiburrito #sushi #burrito #fusion #southmelbourne #southmelb #instafood #foodie #foodgasm #foodstagram #foodpics #foodpic #foodphotography #foodlover #iifym #melbourne #melbournefood #melbourneiloveyou #melbournelife #melbourneeats
You get the beauty of having a delicious sushi burrito delivered straight to your door in just a few taps away THROUGH UBER EATS! OR if you want to save on delivery... Reach us at 178 Ferrars St, South Melbourne. Delivery Hours: 11am-9:30pm 7 days a week Pop-up Opening Hours: Mon-Fri: 11:30am-2pm Fri-Sun: 5pm-9:30pm ➖ #japanese  #japan  #sushiburritos  #sushiburrito  #sushi  #burrito  #fusion  #southmelbourne  #southmelb  #instafood  #foodie  #foodgasm  #foodstagram  #foodpics  #foodpic  #foodphotography  #foodlover  #iifym  #melbourne  #melbournefood  #melbourneiloveyou  #melbournelife  #melbourneeats 
What could he be listening too #elfontheshelf @jabra 
@rugbywarfare LEGACY range joggers Dillon10 for discount.. 👌🏼😏
What could he be listening too #elfontheshelf  @jabra @rugbywarfare LEGACY range joggers Dillon10 for discount.. 👌🏼😏
• A twist on the class Spaghetti Bolognese 😍🍝 •

Playing around with different dishes to create healthy but full of flavour food and got this beauty the other night 😍

Spaghetti Bolognese with Fennel and Buckwheat and Sweet Potato noodles. So quick and easy to make as well 👌🏻 Coming in with the following macros:

kcals: 367
C: 41g
F: 11g
P: 31g

Drop me a message or comment below if you’d like the recipe ❤️
• A twist on the class Spaghetti Bolognese 😍🍝 • Playing around with different dishes to create healthy but full of flavour food and got this beauty the other night 😍 Spaghetti Bolognese with Fennel and Buckwheat and Sweet Potato noodles. So quick and easy to make as well 👌🏻 Coming in with the following macros: kcals: 367 C: 41g F: 11g P: 31g Drop me a message or comment below if you’d like the recipe ❤️
Bon dia! 🙋🏿‍♀️
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Por supuesto, empezamos el jueves con #gachas; aunque hoy en un formato diferente, estilo tartar...
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💗🍫PINK & CHOCOLATE PORRIDGE🍫💗
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Como ingredientes principales, ambas capas comparten copos de avena integral, harina de avena @naturalath, semillas de lino molidas, claras de huevo y bebida de avena. La diferencia es que la capa de abajo lleva cacao en polvo @chocolatesvalor y la de arriba smoothie bosque (con fresa, frambuesa, remolacha y arándanos) @pombelsmoothies
➰Toppings: escamas de coco 🥥, fresas 🍓, frambuesas, cacao nibs 🍫 @mybodygenius y sirope de chocolate @servivita0.0
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↔️Ojalá pudieseis probarlo, pero si deslizáis podéis ver (e incluso “oír” la textura)... Aviso que es muy #foodporn , así que ¡cuidado con los babeos!🤤↔️
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¡Feliz jueves!💗
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#breakfast #chocolate #strawberry #fitfood #iifym #iifymgirls #healthyfood #healthylife #healthygirl #foodie #foodlover #instafood #foodporn #foodstagram #comidasana #eatclean #estilodevida #vidasana #followme #motivation #l4l #realfood #comidareal #tasty #yummy #thursdaysaremadeforporridge #ponunporridgeentujueves
Bon dia! 🙋🏿‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Por supuesto, empezamos el jueves con #gachas ; aunque hoy en un formato diferente, estilo tartar... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💗🍫PINK & CHOCOLATE PORRIDGE🍫💗 ⠀⠀⠀⠀⠀⠀⠀⠀ Como ingredientes principales, ambas capas comparten copos de avena integral, harina de avena @naturalath, semillas de lino molidas, claras de huevo y bebida de avena. La diferencia es que la capa de abajo lleva cacao en polvo @chocolatesvalor y la de arriba smoothie bosque (con fresa, frambuesa, remolacha y arándanos) @pombelsmoothies ➰Toppings: escamas de coco 🥥, fresas 🍓, frambuesas, cacao nibs 🍫 @mybodygenius y sirope de chocolate @servivita0.0 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ↔️Ojalá pudieseis probarlo, pero si deslizáis podéis ver (e incluso “oír” la textura)... Aviso que es muy #foodporn  , así que ¡cuidado con los babeos!🤤↔️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ¡Feliz jueves!💗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfast  #chocolate  #strawberry  #fitfood  #iifym  #iifymgirls  #healthyfood  #healthylife  #healthygirl  #foodie  #foodlover  #instafood  #foodporn  #foodstagram  #comidasana  #eatclean  #estilodevida  #vidasana  #followme  #motivation  #l4l  #realfood  #comidareal  #tasty  #yummy  #thursdaysaremadeforporridge  #ponunporridgeentujueves 
@_przemek.physique_evolution_ w trakcie wykonywania  jednego z najtrudniejszych ćwiczeń, sprawiających bywalcom siłowni największą trudność 💁🏻‍♂️ Ćwiczenie to nazywa się odniesienie/odłożenie ciężaru na miejsce i wbrew pozorom jest dość łatwe do wykonania. Pomimo tego wciąż wiele osób odmawia jego wykonywania, tłumacząc się bólem pleców, zanikami pamięci, tudzież niewiedzą o tym, że owy eksersajz istnieje 🤔 A Wy odkładacie ciężar na swoje miejsce ? 🤨  #goodmorning #bodybuilding #bodybuilder #gym #gymmotivation #fitness #fit #fitfam #muscle #flex #biceps #polishboy #shape #shredded #kulturystyka #bodygoals #instafit #instagood #iifym #dziendobry #mensphysique #pcaarmy #hello #instafollow
@_przemek.physique_evolution_ w trakcie wykonywania jednego z najtrudniejszych ćwiczeń, sprawiających bywalcom siłowni największą trudność 💁🏻‍♂️ Ćwiczenie to nazywa się odniesienie/odłożenie ciężaru na miejsce i wbrew pozorom jest dość łatwe do wykonania. Pomimo tego wciąż wiele osób odmawia jego wykonywania, tłumacząc się bólem pleców, zanikami pamięci, tudzież niewiedzą o tym, że owy eksersajz istnieje 🤔 A Wy odkładacie ciężar na swoje miejsce ? 🤨 #goodmorning  #bodybuilding  #bodybuilder  #gym  #gymmotivation  #fitness  #fit  #fitfam  #muscle  #flex  #biceps  #polishboy  #shape  #shredded  #kulturystyka  #bodygoals  #instafit  #instagood  #iifym  #dziendobry  #mensphysique  #pcaarmy  #hello  #instafollow 
🎉 IT’S GIVEAWAY TIME! 🎉. .

To celebrate @theproteinworks 6th birthday they’ve given me an amazing little bundle to gift to one of you lovely lot! Swipe to see that prize, which includes alllll of the goods: .
🎁 Whey Protein 360 (600g)( Birthday Cake Flavour)
🎁 Black n Gold Shaker
🎁 2.2L Juggernaut
🎁 Red-Cell (90 Capsules)
🎁 Loaded Nuts (Salted Caramel)
🎁 Raze-Pump (250g). .

All you have to do to win this is: .

1️⃣ Follow both me and @theproteinworks 
2️⃣ Tag 2 friends in the comments. .

Winner to be announced on my Instagram story on Monday 17th December. Multiple entries allowed. UK residents only. Good luck! 🍀
🎉 IT’S GIVEAWAY TIME! 🎉. . To celebrate @theproteinworks 6th birthday they’ve given me an amazing little bundle to gift to one of you lovely lot! Swipe to see that prize, which includes alllll of the goods: . 🎁 Whey Protein 360 (600g)( Birthday Cake Flavour) 🎁 Black n Gold Shaker 🎁 2.2L Juggernaut 🎁 Red-Cell (90 Capsules) 🎁 Loaded Nuts (Salted Caramel) 🎁 Raze-Pump (250g). . All you have to do to win this is: . 1️⃣ Follow both me and @theproteinworks 2️⃣ Tag 2 friends in the comments. . Winner to be announced on my Instagram story on Monday 17th December. Multiple entries allowed. UK residents only. Good luck! 🍀
👀💪 GAAAAAINZZZZZ 💪💪🙏
Top right.... 6 years ago... Yowzah! 🙈
Soooo many gains here, not just physically, but in ALL areas of my life. The muscle and the physical changes make my journey very visible, but its more than that! I've made a HUGE life shift since that photo shoot all those years ago. I've stopped ruining my hair for a start, I no longer have spaghetti arms and I have a splendid peach these days, lol! 🍑👀
I know my journey is unique and I'm glad it is, I'm pretty chuffed you lot are around to share it with me too, thanks for joining me ❤️😊
https://boxnutrition.co/?ref=10
💗 💓 💞 💕 💋 🌟 💝 🌈  #diet #mealplan #girlswithmuscle #athlete #powerlifting #weightlifting #girlswholift #Viking #valkyriegirls #Crossfit #wodlife #strong #boxnutrition #IIFYM #mindset #mindsetrxd #buildingabetterme #IAPC #happylife #positivevibes #peachpower #bicepflex #notabarbie #progresspic
👀💪 GAAAAAINZZZZZ 💪💪🙏 Top right.... 6 years ago... Yowzah! 🙈 Soooo many gains here, not just physically, but in ALL areas of my life. The muscle and the physical changes make my journey very visible, but its more than that! I've made a HUGE life shift since that photo shoot all those years ago. I've stopped ruining my hair for a start, I no longer have spaghetti arms and I have a splendid peach these days, lol! 🍑👀 I know my journey is unique and I'm glad it is, I'm pretty chuffed you lot are around to share it with me too, thanks for joining me ❤️😊 https://boxnutrition.co/?ref=10 💗 💓 💞 💕 💋 🌟 💝 🌈 #diet  #mealplan  #girlswithmuscle  #athlete  #powerlifting  #weightlifting  #girlswholift  #Viking  #valkyriegirls  #Crossfit  #wodlife  #strong  #boxnutrition  #IIFYM  #mindset  #mindsetrxd  #buildingabetterme  #IAPC  #happylife  #positivevibes  #peachpower  #bicepflex  #notabarbie  #progresspic 
🗣 CLIENT SHOUTOUT 🗣 - A great workout programme ✅
- Hardwork and consistency ✅
- Sick arm pump ✅
- Sick angles and lighting ✅

Amazing progress so far Jack, Well Done! 💪💪
🗣 CLIENT SHOUTOUT 🗣 - A great workout programme ✅ - Hardwork and consistency ✅ - Sick arm pump ✅ - Sick angles and lighting ✅ Amazing progress so far Jack, Well Done! 💪💪
Baby, it’s cold outside ❄️❄️
Baby, it’s cold outside ❄️❄️
Gatorade Powder vs Gatorade Endurance Powder:

The biggest differences are that Gatorade Endurance has pretty much double the sodium and potassium which brings it more in line with the nutritional guidelines for in-race nutrition.

My favorite aspect of Gatorade Endurance is that it has a 2:1 ratio of glucose to fructose. This is better absorbed than a 1:1 ratio, meaning the athlete can absorb more total carbohydrate and delay their glycogen stores being depleted. The more carbohydrate is absorbed, the later the athlete will "hit the wall," which should result in better performance overall.

Image via @dietitian.approved
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#gatorade #endurance #gatoradeendurance #supplements #sportsnutrition #carbohydrate #nutrition #enduranceathlete #athlete #sport #sportsdietitian #sportsnutritionist #dietitian #nutritionist #iifym #racenutrition #cleaneating #flexibledieting #performancenutrition #performance #glucose #fructose #glycogen #carbloading #fitness #fit #idealnutrition
Gatorade Powder vs Gatorade Endurance Powder: The biggest differences are that Gatorade Endurance has pretty much double the sodium and potassium which brings it more in line with the nutritional guidelines for in-race nutrition. My favorite aspect of Gatorade Endurance is that it has a 2:1 ratio of glucose to fructose. This is better absorbed than a 1:1 ratio, meaning the athlete can absorb more total carbohydrate and delay their glycogen stores being depleted. The more carbohydrate is absorbed, the later the athlete will "hit the wall," which should result in better performance overall. Image via @dietitian.approved . . . . . #gatorade  #endurance  #gatoradeendurance  #supplements  #sportsnutrition  #carbohydrate  #nutrition  #enduranceathlete  #athlete  #sport  #sportsdietitian  #sportsnutritionist  #dietitian  #nutritionist  #iifym  #racenutrition  #cleaneating  #flexibledieting  #performancenutrition  #performance  #glucose  #fructose  #glycogen  #carbloading  #fitness  #fit  #idealnutrition 
A muscle MOST men in the gym forget to train 🍑 .
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#REALTALK nobody likes a pancake ass! We give women a lot of shit if they have a flat ass but why don’t men get the same treatment? 🤔
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Your glutes are the biggest and strongest muscle in the body they should be trained more often! Strong  glutes will help Develop posture, improve athletic performance and make you look better in jeans 👖 😂
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Here are my top 3 Glute exercises for men: 
1. Barbell Hip Thrusts (shown)
2. Barbell Back Squats (Low Bar) 
3. Barbell Deadlifts .
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GET OFF YOUR ASS! 
#everybodyexercise
A muscle MOST men in the gym forget to train 🍑 . . . #REALTALK  nobody likes a pancake ass! We give women a lot of shit if they have a flat ass but why don’t men get the same treatment? 🤔 . . . Your glutes are the biggest and strongest muscle in the body they should be trained more often! Strong glutes will help Develop posture, improve athletic performance and make you look better in jeans 👖 😂 . . . Here are my top 3 Glute exercises for men: 1. Barbell Hip Thrusts (shown) 2. Barbell Back Squats (Low Bar) 3. Barbell Deadlifts . . . GET OFF YOUR ASS! #everybodyexercise 
Not fitness related, but here’s a picture of me an Bentley 
Truly understand why they say mans best friend 😍 🐶
Not fitness related, but here’s a picture of me an Bentley Truly understand why they say mans best friend 😍 🐶
Nando’s date last night with one of my lovely friends - if it’s not with hot sauce what is the point? 🤣🌶 🌶 🌶 
And yes you can go for a Nando’s and stay within your allocated macros. My order is usually similar to this - hot chicken breast with macho peas and salad!
✅ Protein
✅ Lots of veggies
✅ Fibre
✅ Relatively low in calories (compared to some items on the menu!)
If you plan on going for dinner check out the menu before you go and if need be lower your calories throughout the day to accommodate what you want to eat. 🍔 🥗 🍗 🍰 
If you are a big dessert person then skipping breakfast to make room for the extra calories can help you enjoy without going way over your daily total. Flexible dieting is all about making adjustments to suit your lifestyle!
#nandos #foodporn #chicken #hotsauce #iifym #dinner #flexible #flexiblediet #iifymgirls #fitfam #foodspotting #taste #tasty #instafit #instafood #healthyfood #health #dessert #diet #fatloss
Nando’s date last night with one of my lovely friends - if it’s not with hot sauce what is the point? 🤣🌶 🌶 🌶 And yes you can go for a Nando’s and stay within your allocated macros. My order is usually similar to this - hot chicken breast with macho peas and salad! ✅ Protein ✅ Lots of veggies ✅ Fibre ✅ Relatively low in calories (compared to some items on the menu!) If you plan on going for dinner check out the menu before you go and if need be lower your calories throughout the day to accommodate what you want to eat. 🍔 🥗 🍗 🍰 If you are a big dessert person then skipping breakfast to make room for the extra calories can help you enjoy without going way over your daily total. Flexible dieting is all about making adjustments to suit your lifestyle! #nandos  #foodporn  #chicken  #hotsauce  #iifym  #dinner  #flexible  #flexiblediet  #iifymgirls  #fitfam  #foodspotting  #taste  #tasty  #instafit  #instafood  #healthyfood  #health  #dessert  #diet  #fatloss 
🇮🇹 Buongiorno!
Questa mattina super pancake 🥞 fatto con 115g di albume montato e 20g di farina di avena al cioccolato bianco
È possibile? Ovvio, basta sperimentare!
E non vi mentirei 🤥 se vi dicessi che è fatto con soli 131kcal.
Il topping e la farcia l’ho preparata semplicemente frullando mezza 🍎.
(Quanto è bella la tovaglietta natalizia che ho messo sotto? ♥️)
🇬🇧 Good morning!
This morning a super pancake is made with 115g of whipped egg white and 20g of white chocolate oat flour
It's possible? Of course, just experiment!
And I would not lie to you 🤥 if I told you it was done with only 131kcal.
I topped and stuffed it simply by blending half 🍎.
(How beautiful is the Christmas napkin I put under? ♥️)
#fitness #breakfast #healthybreakfast #healthy #photo #fit #fitness #fitnessfreak #photography #photofood #breakfasttime #fitfam #iifym #instafitness #instagood #bestoftheday #diet #instadaily #health #fitspo #healthymind #healthyfood #instafood #healthymind #healthyfood #healthylifestyle #breakfastlover #liker #homemade #foodpic
🇮🇹 Buongiorno! Questa mattina super pancake 🥞 fatto con 115g di albume montato e 20g di farina di avena al cioccolato bianco È possibile? Ovvio, basta sperimentare! E non vi mentirei 🤥 se vi dicessi che è fatto con soli 131kcal. Il topping e la farcia l’ho preparata semplicemente frullando mezza 🍎. (Quanto è bella la tovaglietta natalizia che ho messo sotto? ♥️) 🇬🇧 Good morning! This morning a super pancake is made with 115g of whipped egg white and 20g of white chocolate oat flour It's possible? Of course, just experiment! And I would not lie to you 🤥 if I told you it was done with only 131kcal. I topped and stuffed it simply by blending half 🍎. (How beautiful is the Christmas napkin I put under? ♥️) #fitness  #breakfast  #healthybreakfast  #healthy  #photo  #fit  #fitness  #fitnessfreak  #photography  #photofood  #breakfasttime  #fitfam  #iifym  #instafitness  #instagood  #bestoftheday  #diet  #instadaily  #health  #fitspo  #healthymind  #healthyfood  #instafood  #healthymind  #healthyfood  #healthylifestyle  #breakfastlover  #liker  #homemade  #foodpic 
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95% of this is driven by a ‘Why?’
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The other 5% is driven by a ‘Why not?’
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This was-
•1 mile farmers carry
•20 x GTOH every drop
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Insightful.
- 95% of this is driven by a ‘Why?’ . The other 5% is driven by a ‘Why not?’ . This was- •1 mile farmers carry •20 x GTOH every drop . Insightful.
Buongiornissimo♥️!
Finalmente provo i PROTEIN BAGELS targati @bulkpowders_it 🥯💕: li ho scaldati in padella per qualche minuto e poi farciti a piacimento. Sapete che sono un’anima porca quindi🐷💁🏼‍♀️🔜 PROTEIN BAGEL all’UVETTA E CANNELLA farcito con GELATO @breyers AL CIOCCOLATO, BANANA, CIOCCOLATO EXTRA-FONDENTE e CREMA DI MANDORLE PELATE. Dite che è abbastanza PORN🤪?!
Il mio giudizio? Dirò solo che mi sa che a merenda ci scappa il secondo🤭😋!
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#breakfast #breakfasttime #healthybreakfast #iifym #flexiblediet #instagood #instafood #food #foodie #yummy #delicious #fit #fitfood #foodporn #eatclean #healthy #healthyfood #healthylifestyle #healthyrecipes #foodblogger #italianfoodblogger #pornmafit #goodmorning #goodvibes #fitness #beautifulcuisines #colazione #bagel #bulkpowders #chocolate
Buongiornissimo♥️! Finalmente provo i PROTEIN BAGELS targati @bulkpowders_it 🥯💕: li ho scaldati in padella per qualche minuto e poi farciti a piacimento. Sapete che sono un’anima porca quindi🐷💁🏼‍♀️🔜 PROTEIN BAGEL all’UVETTA E CANNELLA farcito con GELATO @breyers AL CIOCCOLATO, BANANA, CIOCCOLATO EXTRA-FONDENTE e CREMA DI MANDORLE PELATE. Dite che è abbastanza PORN🤪?! Il mio giudizio? Dirò solo che mi sa che a merenda ci scappa il secondo🤭😋! . #breakfast  #breakfasttime  #healthybreakfast  #iifym  #flexiblediet  #instagood  #instafood  #food  #foodie  #yummy  #delicious  #fit  #fitfood  #foodporn  #eatclean  #healthy  #healthyfood  #healthylifestyle  #healthyrecipes  #foodblogger  #italianfoodblogger  #pornmafit  #goodmorning  #goodvibes  #fitness  #beautifulcuisines  #colazione  #bagel  #bulkpowders  #chocolate 
Altro giro, altro #Pancake , altro Allenamento! Il Terzo di questa settimana! Super metabolico a prova di sbocco🤢 l'importante è riuscire a rimanere viva fino alla fine di queste settimane di protocollo☠ 🙌🏻 ~ .
Buona giornata🤗🤟🏻
Altro giro, altro #Pancake  , altro Allenamento! Il Terzo di questa settimana! Super metabolico a prova di sbocco🤢 l'importante è riuscire a rimanere viva fino alla fine di queste settimane di protocollo☠ 🙌🏻 ~ . Buona giornata🤗🤟🏻
❤️ Showing Incredible Transformations, All Credits For:
👌 @slim_vsg ❤️
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Your thoughts on this Amazing Transformation? 😱 Tag a Friend To Show What's Possible!
.
.
💪 Give your body the change it needs! 🆗 More information?
❤️ 👉 We want to help you to have a healthy life⬇️⬇️ to Watch Video about DIET Success PLAN 👉Click On The Link👈 Go my bio 👉 @bellyfitchallenge
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#fitness #weightloss #weightlosstransformation #healthy #happy #strong #thebestversionofme #weightlosstransformation #progressnotperfection #realtalk #fattofit #gym #gymmotivation #naturalweightloss #thenandnow #getfit #healthyliving #iifym #flexibledieting #weekendvibes #realnotperfect
❤️ Showing Incredible Transformations, All Credits For: 👌 @slim_vsg ❤️ . . Your thoughts on this Amazing Transformation? 😱 Tag a Friend To Show What's Possible! . . 💪 Give your body the change it needs! 🆗 More information? ❤️ 👉 We want to help you to have a healthy life⬇️⬇️ to Watch Video about DIET Success PLAN 👉Click On The Link👈 Go my bio 👉 @bellyfitchallenge . . #fitness  #weightloss  #weightlosstransformation  #healthy  #happy  #strong  #thebestversionofme  #weightlosstransformation  #progressnotperfection  #realtalk  #fattofit  #gym  #gymmotivation  #naturalweightloss  #thenandnow  #getfit  #healthyliving  #iifym  #flexibledieting  #weekendvibes  #realnotperfect 
Let’s talk about ‘mindset goals’, since to me whenever someone says it I feel a little fraudulent...
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I talk about allowing your feelings. Sometimes I’m scared to let mine in. So I busy them away and pretend I have none.
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I talk about knowing your worth. Sometimes I allow bad behaviour from people I care about and excuse it for the sake of ease. To myself and to others.
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I talk about being vulnerable. But when I am truly vulnerable, I can block everyone out and recluse in to my introvert high-walled ways. And I do.
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I talk about using other tools than food to numb your feelings. Yet sometimes when I feel overwhelmed I eat a little more than my hunger scale needs and I do it mindlessly...
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But I’m learning. I’m 32 and I’m still learning. I don’t think I’ll ever truly be ‘there’.
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I have the same life dramas as everyone else and I still have to do the scary stuff and accept the sad stuff.
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The truth is that ‘there’ is simply accepting that hey, we’re doing ok. You’re doing ok. Just as you are. Trying to be your best self and continue to stand in your truth. With all your vulnerability. I see you with me. And we’re doing just fine.
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We can’t handle everything as we think we’re ‘meant to’. We can handle it in our best way. And that has to be enough.
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Emiliabikini@gmail.com
www.emilia.fitness 
Link in my bio @emiliathompsonphd
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#diethack #iifym #goals #throwbackthursday #bali #selflove #mindset #mindfuleating #vegan #bodygoals #weekend #compprep  #transformation #ukaesthetics #strongnotskinny  #girlswithmuscle #shelifts #bodybuilding #bikini #bikiniathlete #fitspo  #fitness #health #gym #girlswithmuscle #glutes #workout #meditation #gratitude
Let’s talk about ‘mindset goals’, since to me whenever someone says it I feel a little fraudulent... - I talk about allowing your feelings. Sometimes I’m scared to let mine in. So I busy them away and pretend I have none. - I talk about knowing your worth. Sometimes I allow bad behaviour from people I care about and excuse it for the sake of ease. To myself and to others. - I talk about being vulnerable. But when I am truly vulnerable, I can block everyone out and recluse in to my introvert high-walled ways. And I do. - I talk about using other tools than food to numb your feelings. Yet sometimes when I feel overwhelmed I eat a little more than my hunger scale needs and I do it mindlessly... - But I’m learning. I’m 32 and I’m still learning. I don’t think I’ll ever truly be ‘there’. - I have the same life dramas as everyone else and I still have to do the scary stuff and accept the sad stuff. - The truth is that ‘there’ is simply accepting that hey, we’re doing ok. You’re doing ok. Just as you are. Trying to be your best self and continue to stand in your truth. With all your vulnerability. I see you with me. And we’re doing just fine. - We can’t handle everything as we think we’re ‘meant to’. We can handle it in our best way. And that has to be enough. - Emiliabikini@gmail.com www.emilia.fitness Link in my bio @emiliathompsonphd - #diethack  #iifym  #goals  #throwbackthursday  #bali  #selflove  #mindset  #mindfuleating  #vegan  #bodygoals  #weekend  #compprep  #transformation  #ukaesthetics  #strongnotskinny  #girlswithmuscle  #shelifts  #bodybuilding  #bikini  #bikiniathlete  #fitspo  #fitness  #health  #gym  #girlswithmuscle  #glutes  #workout  #meditation  #gratitude 
I love breakfast 💕.
Did you know that the first 30g of protein that you consume in a day goes towards your immunity? So, if you don’t eat any meat or consume any protein powders until the afternoon - you more than likely have a weaker immunity than most people!.
If you’re someone that feels like they get sick all the time - it might be a good idea for you to implement protein at breakfast time 💪🏻🍳🥓🥚🍗. #lionessfit #joinmypride #iifym #food #bodybuilding #macros #protein #muscle #health #personaltrainer #mittagong #plusfitness #health #fitfam
I love breakfast 💕. Did you know that the first 30g of protein that you consume in a day goes towards your immunity? So, if you don’t eat any meat or consume any protein powders until the afternoon - you more than likely have a weaker immunity than most people!. If you’re someone that feels like they get sick all the time - it might be a good idea for you to implement protein at breakfast time 💪🏻🍳🥓🥚🍗. #lionessfit  #joinmypride  #iifym  #food  #bodybuilding  #macros  #protein  #muscle  #health  #personaltrainer  #mittagong  #plusfitness  #health  #fitfam 
‘Tis the season...
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Nothing fancy here, just good old hard work @kharrijade 👌🏻
.....
For any enquiries about coaching or online coaching contact me at:
📧 coachdh@triplestraining.info
.....
Stay strong 💯
‘Tis the season... . Nothing fancy here, just good old hard work @kharrijade 👌🏻 ..... For any enquiries about coaching or online coaching contact me at: 📧 coachdh@triplestraining.info ..... Stay strong 💯
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www.alphaireappparel.com
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💯Premium clothing ⠀ 💯Premium accessories ⠀ 🔥The perfect fit⠀ ⚀15% OFF your first order ⠀ 🤑Affordable prices guarantee ⠀ 🏪Free local pickup ⠀ 📦Free SG shipping above $75SGD⠀ 🌎Worldwide shipping available⠀ 💪More than just clothing, we're a movement ⠀ . ⠀ www.alphaireappparel.com .
Such a sweaty mess today🙋🏻‍♀️
Such a sweaty mess today🙋🏻‍♀️
#Repost @soheefit
・・・
Many of us are spot on with our diets during the week, but then all hell breaks loose once Friday rolls around. Here are some strategies to help you stay on track with your nutrition! •
You’ll notice that these tips apply just as much to weekdays, and that’s entirely the point. While it’s natural to want to relax and unwind over the weekend, maintaining at least some structure to your day can help keep the positive momentum going with your nutrition. •
One last approach that’s not mentioned in this infographic is to not be so restrictive during the week that you feel ultra deprived by the end. This is in terms of both total calories and also food choices. You don’t want to feel like you’re suffering so much that you end up binging through Friday, Saturday, and Sunday, thus effectively undoing all the progress you’ve worked so hard far. I oftentimes find myself increasing weekday calories for my nutrition clients and macro consults customers, and this helps them not feel the urge to eat so much over the weekend as it helps to take the edge off. Remember that lower dieting calories is not always better; find ways to keep the feelings of deprivation to a minimum so you don’t rebound. -
DM me or comment if you or someone you know need more help in weekend binges 😋
#Repost  @soheefit ・・・ Many of us are spot on with our diets during the week, but then all hell breaks loose once Friday rolls around. Here are some strategies to help you stay on track with your nutrition! • You’ll notice that these tips apply just as much to weekdays, and that’s entirely the point. While it’s natural to want to relax and unwind over the weekend, maintaining at least some structure to your day can help keep the positive momentum going with your nutrition. • One last approach that’s not mentioned in this infographic is to not be so restrictive during the week that you feel ultra deprived by the end. This is in terms of both total calories and also food choices. You don’t want to feel like you’re suffering so much that you end up binging through Friday, Saturday, and Sunday, thus effectively undoing all the progress you’ve worked so hard far. I oftentimes find myself increasing weekday calories for my nutrition clients and macro consults customers, and this helps them not feel the urge to eat so much over the weekend as it helps to take the edge off. Remember that lower dieting calories is not always better; find ways to keep the feelings of deprivation to a minimum so you don’t rebound. - DM me or comment if you or someone you know need more help in weekend binges 😋
Whether you’re looking to bulk up, loose some weight or bring out that definition I can tailor a plan for you making sure you can still enjoy a naughty treat or a night out each week using smart targets 🤓 
SMART goals are specific, measurable, attainable, realistic and time-bound. You've made the decision to improve your health through nutrition and exercise. Now what? To be successful, experts say you should start by setting specific and attainable goals.

Prices start at just £9.99
Message me for more info 📲
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 #the_lifestyle_coach #diet #bulking #ukfitfam #gym  #gains #gymrat #muscle #iifym #cardio #flexibledieting #instafitness #eatclean #fitfam #fitspo #fitsporation #bodybuilding #intermittentfasting #instadaily #food #gymlife #leangains #workout #crossfit #foodie #weightlossjourney #vegan #veganbodybuilder
Whether you’re looking to bulk up, loose some weight or bring out that definition I can tailor a plan for you making sure you can still enjoy a naughty treat or a night out each week using smart targets 🤓 SMART goals are specific, measurable, attainable, realistic and time-bound. You've made the decision to improve your health through nutrition and exercise. Now what? To be successful, experts say you should start by setting specific and attainable goals. Prices start at just £9.99 Message me for more info 📲 . #the_lifestyle_coach  #diet  #bulking  #ukfitfam  #gym   #gains  #gymrat  #muscle  #iifym  #cardio  #flexibledieting  #instafitness  #eatclean  #fitfam  #fitspo  #fitsporation  #bodybuilding  #intermittentfasting  #instadaily  #food  #gymlife  #leangains  #workout  #crossfit  #foodie  #weightlossjourney  #vegan  #veganbodybuilder 
First time doing heavy squats in a bit. Top sets were 2 sets of 4 with 505. Filmed the second.
First time doing heavy squats in a bit. Top sets were 2 sets of 4 with 505. Filmed the second.
Dolce... buona e golosa colazione a tutti!! 😊☕🥞
Anche voi colazione fit?!? 👍✔️
Qui sotto trovate la ricetta per la colazione perfetta...
soffice, golosa, sana ed anche cioccolatosa !! 👍😋😋
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Posted by @marlisae
Buongiorno a tutti! Pronti per iniziare un'altra giornata? Io mi gusto la mia dolce e soffice colazione poi mi immergo nella routine bimbi scuola ufficio 😊😊😊🌟
~FLUFFY PANCAKE 🥞 FIT, CON CREMA AL CACAO E FRUTTI ROSSI~ ... deliziosi e soffici pancake da gustare con una golosa crema al cioccolato. Scoprite come li ho fatti e ditemi se la mia ricetta vi è piaciuta 😋 
Buon giovedì 
Il mio goloso mangiare sano 😊😊😊
✨✨✨✨✨
INGREDIENTI  PER 5/6 pancake ⬇️ :
✔️60g. Farina di avena ✔️ 5g. Farina di riso ✔️Q.b. dolcificante e cannella ✔️160ml albume ✔️2 cucchiaini yogurt magro, circa 25g
✔️Bic +aceto 
CREMA
✔️80g. Latticino fresco exquisa fitline ✔️Q.b. Sauce Zero Allnutrition al cioccolato che ho usato anche per il topping (lo trovate da @naturalfitnesspesaro) 
TOPPING ✔️ 10g. Mirtilli ✔️ 30g. Lamponi ✔️15g. Ribes ✔️Una manciata di gocce di cioccolato ✨ ✨ ✨ 
Frullare il tutto, poi cuocere i pancake su pentola antiaderente per pochi minuti (io uso quella delle tigelle). Preparare la crema unendo latticino e SauceZero. Impiattare guarnire e gustare ☺️ 😋😋😋
⬇️⬇️⬇️
Macros per i soli pancake ⚠️ 👉Carbo 47,8g. 👉Grassi 5,1g.👉Prot. 25,0g. per TOT. Kcal 329
✨✨✨✨✨✨✨✨
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🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀
Benvenuto nella nostra  galleria... da noi trovi sempre un'idea o una ricetta per i tuoi piatti...
e c'è sempre un indicazione o un indirizzo per trovarla ✍️📝
Anche tu potresti essere ospite nella nostra gallery...
👉Segui @bastachesiabuono
👉Tagga @bastachesiabuono
👉Tagga #bastachesiabuono 
Segui anche👉 #bastachesiabuono  per tantissimi altri piatti e ricette
Gradito il repost...😊😊
🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀 #pancake #bolero #proteincream #cacao #saucezero #mangiaresano #fitchef #healtystile #eatclean #healtyfooditalia #delicious #foodblogger #alimentazionesana #lovefood #iifym #flexibility #fitfam #fitnesslifestyle  #fitnessealimentazione #fitfam #fitnessfoods #fitnessmotivation #ricettefit  #lefitbomb #ricetteperpassione #ilmiogolosomangiaresano
Dolce... buona e golosa colazione a tutti!! 😊☕🥞 Anche voi colazione fit?!? 👍✔️ Qui sotto trovate la ricetta per la colazione perfetta... soffice, golosa, sana ed anche cioccolatosa !! 👍😋😋 . Posted by @marlisae Buongiorno a tutti! Pronti per iniziare un'altra giornata? Io mi gusto la mia dolce e soffice colazione poi mi immergo nella routine bimbi scuola ufficio 😊😊😊🌟 ~FLUFFY PANCAKE 🥞 FIT, CON CREMA AL CACAO E FRUTTI ROSSI~ ... deliziosi e soffici pancake da gustare con una golosa crema al cioccolato. Scoprite come li ho fatti e ditemi se la mia ricetta vi è piaciuta 😋 Buon giovedì Il mio goloso mangiare sano 😊😊😊 ✨✨✨✨✨ INGREDIENTI  PER 5/6 pancake ⬇️ : ✔️60g. Farina di avena ✔️ 5g. Farina di riso ✔️Q.b. dolcificante e cannella ✔️160ml albume ✔️2 cucchiaini yogurt magro, circa 25g ✔️Bic +aceto CREMA ✔️80g. Latticino fresco exquisa fitline ✔️Q.b. Sauce Zero Allnutrition al cioccolato che ho usato anche per il topping (lo trovate da @naturalfitnesspesaro) TOPPING ✔️ 10g. Mirtilli ✔️ 30g. Lamponi ✔️15g. Ribes ✔️Una manciata di gocce di cioccolato ✨ ✨ ✨ Frullare il tutto, poi cuocere i pancake su pentola antiaderente per pochi minuti (io uso quella delle tigelle). Preparare la crema unendo latticino e SauceZero. Impiattare guarnire e gustare ☺️ 😋😋😋 ⬇️⬇️⬇️ Macros per i soli pancake ⚠️ 👉Carbo 47,8g. 👉Grassi 5,1g.👉Prot. 25,0g. per TOT. Kcal 329 ✨✨✨✨✨✨✨✨ .. 🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀 Benvenuto nella nostra  galleria... da noi trovi sempre un'idea o una ricetta per i tuoi piatti... e c'è sempre un indicazione o un indirizzo per trovarla ✍️📝 Anche tu potresti essere ospite nella nostra gallery... 👉Segui @bastachesiabuono 👉Tagga @bastachesiabuono 👉Tagga #bastachesiabuono  Segui anche👉 #bastachesiabuono   per tantissimi altri piatti e ricette Gradito il repost...😊😊 🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀🎄🎀 #pancake  #bolero  #proteincream  #cacao  #saucezero  #mangiaresano  #fitchef  #healtystile  #eatclean  #healtyfooditalia  #delicious  #foodblogger  #alimentazionesana  #lovefood  #iifym  #flexibility  #fitfam  #fitnesslifestyle   #fitnessealimentazione  #fitfam  #fitnessfoods  #fitnessmotivation  #ricettefit   #lefitbomb  #ricetteperpassione  #ilmiogolosomangiaresano 
Bonchi/Karamucho - Spicy Chili (Rice crackers)
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📖 REVIEW 🌶👀
I can't do spicy but these one of my free snacks when I joined up to @wowbox_jp. These were super spicy rice crackers. My mouth was on fire for aaaagggeeesss afterwards 😂😅
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🎯 Wow Box
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Bonchi/Karamucho - Spicy Chili (Rice crackers) ➖➖➖ 📖 REVIEW 🌶👀 I can't do spicy but these one of my free snacks when I joined up to @wowbox_jp. These were super spicy rice crackers. My mouth was on fire for aaaagggeeesss afterwards 😂😅 ➖➖➖ 🎯 Wow Box ➖➖➖
CORRECT ROW FORM - if your back isn't straight, you're doing it wrong!
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Barbell rows are one of those movements where it's tempting to throw a ton of weight on the bar and cheat the hell out of the form, which is cool and all, if you want an injury 😏 so many people round either their upper backs, lower backs or their entire backs like a 🍌, so I'm here with my top tips to keep that back straight!
▶️ Engage your lats once you pick the bar up by shrugging your shoulders up, retracting your scapula and then locking them down so your arms are pinned into your sides
▶️ Keep your head in a neutral position, avoid looking too far up or down as that will naturally make your back round one way or another
▶️ Keep a constant bend in your knees, something that on the negative the bar stays close to your legs but doesn't go below your knee is perfect
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Most important of all though, choose a Weight you're not cheating with, and the back thickness gains will be yours!
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#backexercise #teamnocalves #workoutadvice #gymmotivation #dailypump #pumpchasers #dailygymface #onlinecoach #fitness #gym #mensphysique #trainhard #shredded #physique #ifbb #gymshark #aesthetic #fitnessmodel #bulkseason #everforward #muscle #bodybuilder #gains #classicphysique #motivation #powerbuilding #iifym #naturalbodybuilder #athlete #bodybuilder
CORRECT ROW FORM - if your back isn't straight, you're doing it wrong! - Barbell rows are one of those movements where it's tempting to throw a ton of weight on the bar and cheat the hell out of the form, which is cool and all, if you want an injury 😏 so many people round either their upper backs, lower backs or their entire backs like a 🍌, so I'm here with my top tips to keep that back straight! ▶️ Engage your lats once you pick the bar up by shrugging your shoulders up, retracting your scapula and then locking them down so your arms are pinned into your sides ▶️ Keep your head in a neutral position, avoid looking too far up or down as that will naturally make your back round one way or another ▶️ Keep a constant bend in your knees, something that on the negative the bar stays close to your legs but doesn't go below your knee is perfect - Most important of all though, choose a Weight you're not cheating with, and the back thickness gains will be yours! - - - - - - - -------------------------------------------------------------------- #backexercise  #teamnocalves  #workoutadvice  #gymmotivation  #dailypump  #pumpchasers  #dailygymface  #onlinecoach  #fitness  #gym  #mensphysique  #trainhard  #shredded  #physique  #ifbb  #gymshark  #aesthetic  #fitnessmodel  #bulkseason  #everforward  #muscle  #bodybuilder  #gains  #classicphysique  #motivation  #powerbuilding  #iifym  #naturalbodybuilder  #athlete  #bodybuilder 
Got tagged in this and couldn’t help but repost it! How bloody EPIC does this look!! DROOOOOL!! 😍😍👅👅💦💦
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#Repost @melclarkfitness
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PB & J overnight protein oats 🥜🍓🤩
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An epic breakfast after an epic first week of work @anytime_fitness_northcote 🥳 The team and members there are the BEST and they’re literally like family after just 5 days! So many laughs already 👌🏻💖
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These overnight oats are vegan and dairy free if you use plant milk and they can be made GF also 😇 They’re bloody delicious too 😛 Recipe below! .
Happy weekend everyone! Mel xx
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RECIPE (serves 2 but easily halved):
100g jumbo oats (use GF
1 sachet (40g) Macro Mike vegan protein - I used strawberry cheesecake flavour @macr0mike
3/4 cup milk of choice @almondbreezeaus
1/2 cup water 
2 tsp. chia seeds @thechiaco
Ground cinnamon, to taste 
1 tbsp. (20ml) smooth peanut butter @no9_peanutbutter 
Optional: 1 - 2 tsp. maca @bioglanau 
150g strawberries 
1 tsp chia seeds, extra 
Granulated stevia @natvianaturalsweetener, to taste .
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To serve (optional): Extra peanut butter, more fruit, choc sauce, granola .
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Method: 
1. For the “jam/jelly”combine strawberries and 1 tsp. chia seeds in a small bowl and microwave in 30sec intervals or until the fruit has broken down. Sweeten to taste with stevia (or maple syrup) then set aside to thicken and cool. Refrigerate when cooled.
2. For the oats: mix together all oats ingredients then cover and refrigerate overnight.
3. In the morning: adjust spice and sweetness (you may want to add some stevia or maple syrup but I didn’t) and add more water/milk to the oats if necessary.
4. Layer the berry jam in the bottom of two glasses and place oats on top. Add optional toppings and devour! .
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#oats #overnightoats #fitfood #fitness #flexibledieting #healthyfood #iifym #cleaneating #mealprep #foodprep #foodporn #personaltrainer #feedfeed #healthyeating #superfood #gymfood #protein #breakfast #oatmeal #breakfast #breakfastinspo #gym #proats #melclarkfitness #bestofvegan #girlswholift #girlgains #eatwell #peanutbutter
Got tagged in this and couldn’t help but repost it! How bloody EPIC does this look!! DROOOOOL!! 😍😍👅👅💦💦 ➖ #Repost  @melclarkfitness ➖ PB & J overnight protein oats 🥜🍓🤩 . An epic breakfast after an epic first week of work @anytime_fitness_northcote 🥳 The team and members there are the BEST and they’re literally like family after just 5 days! So many laughs already 👌🏻💖 . These overnight oats are vegan and dairy free if you use plant milk and they can be made GF also 😇 They’re bloody delicious too 😛 Recipe below! . Happy weekend everyone! Mel xx . RECIPE (serves 2 but easily halved): 100g jumbo oats (use GF 1 sachet (40g) Macro Mike vegan protein - I used strawberry cheesecake flavour @macr0mike 3/4 cup milk of choice @almondbreezeaus 1/2 cup water 2 tsp. chia seeds @thechiaco Ground cinnamon, to taste 1 tbsp. (20ml) smooth peanut butter @no9_peanutbutter Optional: 1 - 2 tsp. maca @bioglanau 150g strawberries 1 tsp chia seeds, extra Granulated stevia @natvianaturalsweetener, to taste . . To serve (optional): Extra peanut butter, more fruit, choc sauce, granola . . Method: 1. For the “jam/jelly”combine strawberries and 1 tsp. chia seeds in a small bowl and microwave in 30sec intervals or until the fruit has broken down. Sweeten to taste with stevia (or maple syrup) then set aside to thicken and cool. Refrigerate when cooled. 2. For the oats: mix together all oats ingredients then cover and refrigerate overnight. 3. In the morning: adjust spice and sweetness (you may want to add some stevia or maple syrup but I didn’t) and add more water/milk to the oats if necessary. 4. Layer the berry jam in the bottom of two glasses and place oats on top. Add optional toppings and devour! . . . . #oats  #overnightoats  #fitfood  #fitness  #flexibledieting  #healthyfood  #iifym  #cleaneating  #mealprep  #foodprep  #foodporn  #personaltrainer  #feedfeed  #healthyeating  #superfood  #gymfood  #protein  #breakfast  #oatmeal  #breakfast  #breakfastinspo  #gym  #proats  #melclarkfitness  #bestofvegan  #girlswholift  #girlgains  #eatwell  #peanutbutter 
4 years ago today I competed in my first men’s physique show. (Left pic)
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It was one of my toughest and most frustrating preps because of how much I had to lose.
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I grinded HARD that prep. I originally wanted to do the SF show but I wasn’t ready in time and I sat in the stands and watched my friends compete, some of which I convinced to compete for the first time.
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I wasn’t bear conditioned enough so I kept pushing the show further and further back until there was only one show left, and because I was moving to Hawaii the following month I said I was doing it no matter what.
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End of that story, I got 16th. Which means tied for last place lol. -
I was a little discouraged but I knew I had more in me. I decided that I’d go ahead and keep trying to prove to myself I was better than that.
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The right pic was this morning, so these two pics are exactly 4 years apart.
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I’m going on my 10th show now and have made a ton of progress physically and mentally. I’m trying to qualify for the Olympia which still sort of seems like an absurd dream, but I’m determined to prove I belong up there.
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Moral of this post is that just because you got last or whatever once, doesn’t mean that’s all you’ll ever get.
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Don’t be the person that just blames it on genetics. Look at yourself, be honest with yourself about how you look, pick areas of your physique to bring up, and get better at doing every single thing required during contest prep.
From your diet, to training, recovery, effort, conditioning, etc. there’s always somewhere that you can improve to bring yourself to that next level.
After you start doing that consistently you’ll see yourself move out of that poor placing.
#Lionhearted
#WaybackWednesday
4 years ago today I competed in my first men’s physique show. (Left pic) - It was one of my toughest and most frustrating preps because of how much I had to lose. - I grinded HARD that prep. I originally wanted to do the SF show but I wasn’t ready in time and I sat in the stands and watched my friends compete, some of which I convinced to compete for the first time. - I wasn’t bear conditioned enough so I kept pushing the show further and further back until there was only one show left, and because I was moving to Hawaii the following month I said I was doing it no matter what. - End of that story, I got 16th. Which means tied for last place lol. - I was a little discouraged but I knew I had more in me. I decided that I’d go ahead and keep trying to prove to myself I was better than that. - The right pic was this morning, so these two pics are exactly 4 years apart. - I’m going on my 10th show now and have made a ton of progress physically and mentally. I’m trying to qualify for the Olympia which still sort of seems like an absurd dream, but I’m determined to prove I belong up there. - Moral of this post is that just because you got last or whatever once, doesn’t mean that’s all you’ll ever get. - Don’t be the person that just blames it on genetics. Look at yourself, be honest with yourself about how you look, pick areas of your physique to bring up, and get better at doing every single thing required during contest prep. From your diet, to training, recovery, effort, conditioning, etc. there’s always somewhere that you can improve to bring yourself to that next level. After you start doing that consistently you’ll see yourself move out of that poor placing. #Lionhearted  #WaybackWednesday 
Lean ✅
Tastes great ✅
Super affordable ✅
Try our Whey protein in either Vanilla or Chocolate for only $34.99/kg
Lean ✅ Tastes great ✅ Super affordable ✅ Try our Whey protein in either Vanilla or Chocolate for only $34.99/kg
Hello !
Ce matin c’est le retour du bon porridge pomme cannelle et Skyr tout chaud pour commencer cette nouvelle journée et affronter le froid 😋🍎
J’en ai profité pour enfin goûter le choco butter goût bonbon que j’ai reçu hier et il faut dire que c’est une pure tuerie ! En plus de ça elle est crunchy 😍Accompagné d’un Kinder maxi du calendrier et de quelques noisettes, le combo est réussi pour moi 🍫
Des porridges addict ici aussi ? 👀
-10% sur Prozis avec ESTL10 + des cadeaux à partir de 40€ d’achat 🎁
Bonne journée 🙋🏻‍♀️
#breakfast #morning #fit #fitness #fitfam #fitgirl #porridge #bowl #fruit #iifym #applepie #prozis #kinder #chocolate #spread #pb #peanutbutter #oatmeal #noel #christmas #sport #diet #nutrition #sain #mangersain #healthy #food #petitdejeuner
Hello ! Ce matin c’est le retour du bon porridge pomme cannelle et Skyr tout chaud pour commencer cette nouvelle journée et affronter le froid 😋🍎 J’en ai profité pour enfin goûter le choco butter goût bonbon que j’ai reçu hier et il faut dire que c’est une pure tuerie ! En plus de ça elle est crunchy 😍Accompagné d’un Kinder maxi du calendrier et de quelques noisettes, le combo est réussi pour moi 🍫 Des porridges addict ici aussi ? 👀 -10% sur Prozis avec ESTL10 + des cadeaux à partir de 40€ d’achat 🎁 Bonne journée 🙋🏻‍♀️ #breakfast  #morning  #fit  #fitness  #fitfam  #fitgirl  #porridge  #bowl  #fruit  #iifym  #applepie  #prozis  #kinder  #chocolate  #spread  #pb  #peanutbutter  #oatmeal  #noel  #christmas  #sport  #diet  #nutrition  #sain  #mangersain  #healthy  #food  #petitdejeuner 
Passend zum #throwbackthursday und unserem Hochzeitstag gibt es dieses Bild.
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Heute vor 7 Jahren haben wir Standesamtlich "Ja" gesagt.
Die Kirchliche fand dann am 07.01.2012 statt. Aber für mich zählt die Standesamtliche.
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Ich hoffe das wir noch ganz viele Jahre miteinander haben werden, bzw. bis das der Tod uns scheidet 😉.
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@holger_sauerlucke ich liebe dich und danke dir, dass du mich so akzeptierst wie ich bin. Bei dir kann ich die kleine verrückte Weihnachtsfanatikerin sein die ich nun mal bin 🤷‍♀️.
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Nun wünsche ich euch einen schönen vizefreitag. 😘
#fitfam #IF #IIFYM #fitnessmotivation #fitnessgirl #bikinifitness #fitnessoninsta #competition #instafit #gym #gymjunky #gymlover #fitnessjunkie #fitnessallday #sixpackgirl #sixpackfitness #sst #ilovefitness #lifestyle #bodybuilding #womanpower #pumping #girlswholift #fitchick #muscle #musckegirl #trainhard #workout #strongnotskinny
Passend zum #throwbackthursday  und unserem Hochzeitstag gibt es dieses Bild. . . Heute vor 7 Jahren haben wir Standesamtlich "Ja" gesagt. Die Kirchliche fand dann am 07.01.2012 statt. Aber für mich zählt die Standesamtliche. . . Ich hoffe das wir noch ganz viele Jahre miteinander haben werden, bzw. bis das der Tod uns scheidet 😉. . . @holger_sauerlucke ich liebe dich und danke dir, dass du mich so akzeptierst wie ich bin. Bei dir kann ich die kleine verrückte Weihnachtsfanatikerin sein die ich nun mal bin 🤷‍♀️. . . Nun wünsche ich euch einen schönen vizefreitag. 😘 #fitfam  #IF  #IIFYM  #fitnessmotivation  #fitnessgirl  #bikinifitness  #fitnessoninsta  #competition  #instafit  #gym  #gymjunky  #gymlover  #fitnessjunkie  #fitnessallday  #sixpackgirl  #sixpackfitness  #sst  #ilovefitness  #lifestyle  #bodybuilding  #womanpower  #pumping  #girlswholift  #fitchick  #muscle  #musckegirl  #trainhard  #workout  #strongnotskinny 
[TARTINES 🍞]
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Ce matin petit déjeuner qui change beaucoup de ceux de d’habitude mais c’était tout aussi bon 😍
🔸Tartines de pain nordique avec pâte à tartiner healthy @guyroux.chocolatier et des éclats de noix de cajou sur le dessus et tartines à la pâte de spéculos @ethiquable avec des petits morceaux de cookies zéro @prozisfrance pour compléter l’apport en proteine (celui là je valide j’ai beaucoup aimé ☺️)
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Bon sinon, c’est bientôt le week end plus que deux jours, et ce soir c’est legday 🏋🏼‍♀️
Bonne journée 😘
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#petitdejeuner #breakfast #breakfastlover #morning #tartines #pateatartiner  #noel #patedespeculos #homemade #faitmaison #food #foodie #delicious #yummy #instafood #foodphotography #teamfitcats #bigteambreakfast #health #healthy #healthyfood #instafitness #fitnessfood #iifym
[TARTINES 🍞] . Ce matin petit déjeuner qui change beaucoup de ceux de d’habitude mais c’était tout aussi bon 😍 🔸Tartines de pain nordique avec pâte à tartiner healthy @guyroux.chocolatier et des éclats de noix de cajou sur le dessus et tartines à la pâte de spéculos @ethiquable avec des petits morceaux de cookies zéro @prozisfrance pour compléter l’apport en proteine (celui là je valide j’ai beaucoup aimé ☺️) . Bon sinon, c’est bientôt le week end plus que deux jours, et ce soir c’est legday 🏋🏼‍♀️ Bonne journée 😘 ___________________________________________ . #petitdejeuner  #breakfast  #breakfastlover  #morning  #tartines  #pateatartiner  #noel  #patedespeculos  #homemade  #faitmaison  #food  #foodie  #delicious  #yummy  #instafood  #foodphotography  #teamfitcats  #bigteambreakfast  #health  #healthy  #healthyfood  #instafitness  #fitnessfood  #iifym 
Day 332 Last nights dinner 😍.. A massive rump steak, paprika chips, peas and tomatoes. If you want to get your protein in, steak is one of the ways to do it. •
Cals 576 F11.4g/C49.4g/P62.5g
Day 332 Last nights dinner 😍.. A massive rump steak, paprika chips, peas and tomatoes. If you want to get your protein in, steak is one of the ways to do it. • Cals 576 F11.4g/C49.4g/P62.5g
OMG, I finally jumped on the bandwagon and tried @gooddeesmix cornbread mix!😍 It’s freakin’ AMAZING!!! I can’t believe I waited so long!!!👅💦
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I did add in 10 drops of @oooflavors cornbread flavor concentrate, just because...but I imagine this mix would have been great, regardless.🤷🏼‍♀️ Seriously though, even the texture is just like real cornbread.😍🌽🚫
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I served this up slightly warmed, with real unsalted butter and @sukrinusa fiber syrup gold. Now I just need to whip up some keto chili...🥣🌶
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#gooddeesmix #oooflavors #sukrinusa #cornbread #cornfreebread #comfortfood #ketofoodie #keto #ketogenic #ketodiet #ketosis #fatadapted #fatforfuel #iifym #lchf #lowcarbhighfat #lowcarblife #eatfatlosefat #sugarfree #macros #ketocooking #ketolifestyle #healthyeating #ketoweightloss #weightloss #foodporn #transformation #ketojourney
OMG, I finally jumped on the bandwagon and tried @gooddeesmix cornbread mix!😍 It’s freakin’ AMAZING!!! I can’t believe I waited so long!!!👅💦 • I did add in 10 drops of @oooflavors cornbread flavor concentrate, just because...but I imagine this mix would have been great, regardless.🤷🏼‍♀️ Seriously though, even the texture is just like real cornbread.😍🌽🚫 • I served this up slightly warmed, with real unsalted butter and @sukrinusa fiber syrup gold. Now I just need to whip up some keto chili...🥣🌶 • • • • • #gooddeesmix  #oooflavors  #sukrinusa  #cornbread  #cornfreebread  #comfortfood  #ketofoodie  #keto  #ketogenic  #ketodiet  #ketosis  #fatadapted  #fatforfuel  #iifym  #lchf  #lowcarbhighfat  #lowcarblife  #eatfatlosefat  #sugarfree  #macros  #ketocooking  #ketolifestyle  #healthyeating  #ketoweightloss  #weightloss  #foodporn  #transformation  #ketojourney 
Boooom dia, alguém madrugando por aí??
Eu acho que foi o calor, mas ontem eu malhei arrastadaaaa....sério cansei muito! Cheguei em casa, tomei banho e fui dormir as 19:30 da noite e acabei acordando agora 😱😱 dormi muuuito!!! 😂🤣 alguém mais sente que o calor nos deixa mais cansados??? Por aqui, comecei com um mingau gelado, pq quente não dá!!! Faço ele com água, farelo de aveia, cacau em pó e whey de cookies and cream da @performancenutritionoficial . É só misturar todos os ingredientes e mexer em fogo baixo. Depois de pronto, eu coloco por uns 20 minutos no freezer! Fica uma delícia quente ou gelado 😉
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#cozinhasaudavel #vidasaudavel #nutricaocomamor
#flexibledieting #dieta #dietaflexivel #flexiblediet #dietaflexivelbrasil  #iifymbrasil #iifymwomen #iifymgirls #iifym #healthylifestyle #saude #dieta #nutricaosemterrorismo #dietasemsofrer #receitasdasara #receitasfit #fitness #cabenosmacros #comidasaudavel #vidasaudavel #lowcarb #jujunorremose #calories #cabenosmacros #lowcarbbrasil #comidadeverdade  #wheyprotein #aveia
Boooom dia, alguém madrugando por aí?? Eu acho que foi o calor, mas ontem eu malhei arrastadaaaa....sério cansei muito! Cheguei em casa, tomei banho e fui dormir as 19:30 da noite e acabei acordando agora 😱😱 dormi muuuito!!! 😂🤣 alguém mais sente que o calor nos deixa mais cansados??? Por aqui, comecei com um mingau gelado, pq quente não dá!!! Faço ele com água, farelo de aveia, cacau em pó e whey de cookies and cream da @performancenutritionoficial . É só misturar todos os ingredientes e mexer em fogo baixo. Depois de pronto, eu coloco por uns 20 minutos no freezer! Fica uma delícia quente ou gelado 😉 . . . . . . . . . . . #cozinhasaudavel  #vidasaudavel  #nutricaocomamor  #flexibledieting  #dieta  #dietaflexivel  #flexiblediet  #dietaflexivelbrasil  #iifymbrasil  #iifymwomen  #iifymgirls  #iifym  #healthylifestyle  #saude  #dieta  #nutricaosemterrorismo  #dietasemsofrer  #receitasdasara  #receitasfit  #fitness  #cabenosmacros  #comidasaudavel  #vidasaudavel  #lowcarb  #jujunorremose  #calories  #cabenosmacros  #lowcarbbrasil  #comidadeverdade  #wheyprotein  #aveia 
Today I felt like training everything but heavy so I did 😝

1️⃣X5 24kg kettlebell overhead lunge (e/s)
2️⃣X5 Pull up
3️⃣X5 Chin up
4️⃣X5 24 kg kettle bell snatch (e/s)
5️⃣X5 100kg squat 
6️⃣X5 120kg deadlift 
7️⃣X5 25kg Renegade row

I did 4 rounds of everything and feel like I might not be able to move tomorrow 😂💪🏻
Today I felt like training everything but heavy so I did 😝 1️⃣X5 24kg kettlebell overhead lunge (e/s) 2️⃣X5 Pull up 3️⃣X5 Chin up 4️⃣X5 24 kg kettle bell snatch (e/s) 5️⃣X5 100kg squat 6️⃣X5 120kg deadlift 7️⃣X5 25kg Renegade row I did 4 rounds of everything and feel like I might not be able to move tomorrow 😂💪🏻
Om even in de categorie vermakelijke televisie-programma’s te blijven wil ik het even hebben over “Een dubbeltje op zijn kant”. Voor degenen die het niet kennen; in dit programma zit elke aflevering een ander stel op hun veel te dure onafbetaalde bank van de Wehkamp sigaretten te kettingroken, terwijl ze kijken naar hun 80 inch 4K televisie met financieringsplan van de Media Markt. Ondertussen kijken ze even op hun iPhonex of ze toevallig een prijs hebben gewonnen op hun staatslot terwijl John Williams ze ondervraagt over het ontstaan van hun torenhoge schulden. “Ik heb echt geen idee hoe we ineens €20.000,- schuld hebben hoor John!” Waarop je hem, en de rest van Nederland (waaronder ikzelf) gewoon hoort denken; “HOE DAN?!”. Enfin; het leven is geen ponykamp. Heb jij dus even liquiditeitsproblemen? Pleur deze niet financieel belastende bak met rijst dan eens in je mik. Doei he!🙋🏻‍♀️ Hoe maak je dit? 👇🏻
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Pak de gekookte rijst die je over hebt van gisteren uit de koelkast. (Of kook nieuwe, maar oude rijst werkt beter🙆🏻‍♀️) Snij een gerookte kipfilet in brokken. (I know; knetter duur denk je. Maar die van mij was een dubbele kortingklapper met zowel bonus als 35% “zonde om weg te pleuren” korting) Klap je rijst in een koekenpan samen met de kip en wat bevroren erwtjes en begin dit te bakken. (Zout, peper en knoflook is geen overbodige luxe) Maak een kuiltje in het midden van de pan en pleur hier een geklutst ei in. Meteen beginnen met roeren want die pleurisbende begint meteen aan te koeken. Als het ei gaar is mik je de hele bende in een trog en kan je beginnen met je feestmaal! •
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#pleurenmetinge #rice #peas #chicken #protein #healthyfood #healthylifestyle #healthyrecipe #lekker #lekkereten #gezondeten #gezonderecepten #gezond #makkelijkemaaltijd #watetenwevandaag #recepten #afvallen #iifym #food #foodporn  #foodpic #foodphotography #foodie #fitfood #fitspo #fitfam #fitfamnl  #fitdutchies #instagood #instafood
Om even in de categorie vermakelijke televisie-programma’s te blijven wil ik het even hebben over “Een dubbeltje op zijn kant”. Voor degenen die het niet kennen; in dit programma zit elke aflevering een ander stel op hun veel te dure onafbetaalde bank van de Wehkamp sigaretten te kettingroken, terwijl ze kijken naar hun 80 inch 4K televisie met financieringsplan van de Media Markt. Ondertussen kijken ze even op hun iPhonex of ze toevallig een prijs hebben gewonnen op hun staatslot terwijl John Williams ze ondervraagt over het ontstaan van hun torenhoge schulden. “Ik heb echt geen idee hoe we ineens €20.000,- schuld hebben hoor John!” Waarop je hem, en de rest van Nederland (waaronder ikzelf) gewoon hoort denken; “HOE DAN?!”. Enfin; het leven is geen ponykamp. Heb jij dus even liquiditeitsproblemen? Pleur deze niet financieel belastende bak met rijst dan eens in je mik. Doei he!🙋🏻‍♀️ Hoe maak je dit? 👇🏻 • • Pak de gekookte rijst die je over hebt van gisteren uit de koelkast. (Of kook nieuwe, maar oude rijst werkt beter🙆🏻‍♀️) Snij een gerookte kipfilet in brokken. (I know; knetter duur denk je. Maar die van mij was een dubbele kortingklapper met zowel bonus als 35% “zonde om weg te pleuren” korting) Klap je rijst in een koekenpan samen met de kip en wat bevroren erwtjes en begin dit te bakken. (Zout, peper en knoflook is geen overbodige luxe) Maak een kuiltje in het midden van de pan en pleur hier een geklutst ei in. Meteen beginnen met roeren want die pleurisbende begint meteen aan te koeken. Als het ei gaar is mik je de hele bende in een trog en kan je beginnen met je feestmaal! • • #pleurenmetinge  #rice  #peas  #chicken  #protein  #healthyfood  #healthylifestyle  #healthyrecipe  #lekker  #lekkereten  #gezondeten  #gezonderecepten  #gezond  #makkelijkemaaltijd  #watetenwevandaag  #recepten  #afvallen  #iifym  #food  #foodporn  #foodpic  #foodphotography  #foodie  #fitfood  #fitspo  #fitfam  #fitfamnl  #fitdutchies  #instagood  #instafood 
Hello !
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Hier, beaucoup m’ont demandé mon avis sur les sachets Yummy et la différence avec les arômes en gouttes type Yummy Drop 🤔 .
Tout simplement : la texture 😂 et les goûts dispos 🙄
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En poudre, je trouves ca plus simple à mélanger dans tout ce qui est porridge, gâteau.. mais je préfères les gouttes pour les yaourts 😋 voilà tout 🤗
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Sinon le film Pupille est vraiment touchant à voir, et intéressant notamment pour moi qui veut travailler dans le social 🤓 à voir donc 😈
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Sur ce blabla, bon jeudi mes Peanuts ❄️
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N’oublies pas les -10% sur @prozis avec mon code HAPPEANUT, ainsi que des offres à partir de 40€ d’achat 🥜
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#breakfast #food #instafood #eat#teamshape #teamfitcats #fruits#chocolat #muesli #iifym #morning #diet#instagood #fitfam #yummy #banana#fitness #kinder
#fit #instafit #healthy #porridge #eatclean#oatmeal #chocolate #pornfood #prozis#frenchfit #foodgasm #foodporn
Hello ! . . Hier, beaucoup m’ont demandé mon avis sur les sachets Yummy et la différence avec les arômes en gouttes type Yummy Drop 🤔 . Tout simplement : la texture 😂 et les goûts dispos 🙄 . En poudre, je trouves ca plus simple à mélanger dans tout ce qui est porridge, gâteau.. mais je préfères les gouttes pour les yaourts 😋 voilà tout 🤗 . Sinon le film Pupille est vraiment touchant à voir, et intéressant notamment pour moi qui veut travailler dans le social 🤓 à voir donc 😈 . . Sur ce blabla, bon jeudi mes Peanuts ❄️ . . N’oublies pas les -10% sur @prozis avec mon code HAPPEANUT, ainsi que des offres à partir de 40€ d’achat 🥜 . . . . #breakfast  #food  #instafood  #eat #teamshape  #teamfitcats  #fruits #chocolat  #muesli  #iifym  #morning  #diet #instagood  #fitfam  #yummy  #banana #fitness  #kinder  #fit  #instafit  #healthy  #porridge  #eatclean #oatmeal  #chocolate  #pornfood  #prozis #frenchfit  #foodgasm  #foodporn 
Trois mots pour découvrir cette nouvelle saveur: MENTHE🍃 CHOCOLAT 🍫CHIP !
Lien dans la bio pour tester rapidement😋
🥜
#LovePeanutButter
Trois mots pour découvrir cette nouvelle saveur: MENTHE🍃 CHOCOLAT 🍫CHIP ! Lien dans la bio pour tester rapidement😋 🥜 #LovePeanutButter 
صباح الخير . .

فطوري اليوم 
٤ ملاعق بطاطس مع طماط= حسبتها نقطتين
( كل ملعقتين عن نقطه )
مثلث جبن لايت= نص نقطه 
خبز اسمر = نقطتين 
المجموع ٤ نقاط ونص والحمدلله 
#نقاط_هيلثيه🍃
صباح الخير . . فطوري اليوم ٤ ملاعق بطاطس مع طماط= حسبتها نقطتين ( كل ملعقتين عن نقطه ) مثلث جبن لايت= نص نقطه خبز اسمر = نقطتين المجموع ٤ نقاط ونص والحمدلله #نقاط_هيلثيه 🍃
#OneArmPushup from the knees!

3 weeks ago I couldn't do this from a window sill!

Head down! Forward! ----------------------------------------
#calisthenics #workout #fitness #bodyweighttraining #hiitworkout #strengthtraining #cardio #5ktraining #hiit #strengthtraining#StrongAsMyAncestors #brutestrength #paleodiet #healthyfood #healthylifestyle#iifym #MadeForMore  #FitForTheYukon #FitForTheNorth #TahltanTough
Have you ever forgotten just how bad you wanted something, until you got it? .
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If I look back on my journal entry from January 1, 2018, I have a list of intentions. On that list, I intended to get my deadlift 1RM to 315#. At the time, my deadlift 1RM was 267# . Although I did pull 315# for one in July, I haven’t lifted over 300 since I moved to California. .
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But tonight, I pulled 320# FOR THREE. 😭😭😭
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I can count on my hands how many times I’ve cried happy tears. I never intended tonight to be one of them, but it happened tonight after rep #3. I cried in that empty gym thinking about all those frustrating deadlift days lately. Those days where @backyardbarbell ensured me to be patient with the form tweaks and trust in all the volume I was doing. I cried thinking about all those days at the gym where I saw my squat and bench improve drastically, while my deadlift seemed to stay the same. I cried thinking about how far I’ve come. I cried realizing how much I love what lifting has taught me about myself. I cried because lifting the barbell makes me so damn happy. 👌🏽👍🏼🙌🏽 350# here I come! .
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#barbellapparel #barbellapparelathlete #quadsquad #thunderthighs #lovethyself #iifym #iifymgirls #womanwholift #womanwhopowerlift #powerliftingwomen #powerliftinglife #powerliftingmotivation #bmb #fitblissfitness #fitblisspower #fitblissbooty #bestrong #bejuststrong #barbellbrigade #inzerbelt #converse #gwplgear
Have you ever forgotten just how bad you wanted something, until you got it? . . . If I look back on my journal entry from January 1, 2018, I have a list of intentions. On that list, I intended to get my deadlift 1RM to 315#. At the time, my deadlift 1RM was 267# . Although I did pull 315# for one in July, I haven’t lifted over 300 since I moved to California. . . . But tonight, I pulled 320# FOR THREE. 😭😭😭 . . . I can count on my hands how many times I’ve cried happy tears. I never intended tonight to be one of them, but it happened tonight after rep #3 . I cried in that empty gym thinking about all those frustrating deadlift days lately. Those days where @backyardbarbell ensured me to be patient with the form tweaks and trust in all the volume I was doing. I cried thinking about all those days at the gym where I saw my squat and bench improve drastically, while my deadlift seemed to stay the same. I cried thinking about how far I’ve come. I cried realizing how much I love what lifting has taught me about myself. I cried because lifting the barbell makes me so damn happy. 👌🏽👍🏼🙌🏽 350# here I come! . . #barbellapparel  #barbellapparelathlete  #quadsquad  #thunderthighs  #lovethyself  #iifym  #iifymgirls  #womanwholift  #womanwhopowerlift  #powerliftingwomen  #powerliftinglife  #powerliftingmotivation  #bmb  #fitblissfitness  #fitblisspower  #fitblissbooty  #bestrong  #bejuststrong  #barbellbrigade  #inzerbelt  #converse  #gwplgear 
Hi friends 🙋🏽‍♀️ do you guys do scapular pull ups ? I can’t do a regular pull up for dear life just yet, but I’ve been practicing my scapular pull ups lately. .
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Such movement is beneficiary for overall shoulder health and proper shoulder movement patters, especially because our shoulders tend to be really unstable for the most part. .
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Also, while performing most lifting movements I tend to retract my scapula and keep my chest up but that does not necessarily mean I’m making my scapula stronger. Therefore, this is one of the movements I’ve been incorporating to my shoulder days from time to time. .
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#selflove #loveyourself #positivity #gainz #girlsthatlift #girlswhosquat #strength #bodybuilding #lifestyle #npc #npcbikini #powerlifting #strongwomen #strong #bulking #carbsafterdark #carbs #cutting #cuttingseason #legday #strengthtraining #strongisthenewskinny #iifym #iifymgirls #girlswhopowerlift #gymshark #pullups #wcw #widebackwednesday #shoulderday
Hi friends 🙋🏽‍♀️ do you guys do scapular pull ups ? I can’t do a regular pull up for dear life just yet, but I’ve been practicing my scapular pull ups lately. . . Such movement is beneficiary for overall shoulder health and proper shoulder movement patters, especially because our shoulders tend to be really unstable for the most part. . . Also, while performing most lifting movements I tend to retract my scapula and keep my chest up but that does not necessarily mean I’m making my scapula stronger. Therefore, this is one of the movements I’ve been incorporating to my shoulder days from time to time. . . . . . . . #selflove  #loveyourself  #positivity  #gainz  #girlsthatlift  #girlswhosquat  #strength  #bodybuilding  #lifestyle  #npc  #npcbikini  #powerlifting  #strongwomen  #strong  #bulking  #carbsafterdark  #carbs  #cutting  #cuttingseason  #legday  #strengthtraining  #strongisthenewskinny  #iifym  #iifymgirls  #girlswhopowerlift  #gymshark  #pullups  #wcw  #widebackwednesday  #shoulderday 
It’s about progress, building a foundation for change. No quick fixes, just a solid plan and consistency. Any success in any endeavour, whether it be career, health, lifestyle etc takes work, consistent action and time. You gotta do the work to get results...but have fun along the way too! *
Thanks to @paolobaja from @athletic_iq for providing the solid plan and to me for getting it done 😜💪👍
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#fitfam #fitover40 #muscle #guthealth #athleticiq #fitgirl #fitspo #healthymind #positivevibes #empowerment #fitness #selflove #selfworth #bodybuilding #bodypositive #emotionalhealth #mindfulness #mindset #emotions #glutenfree #loveyourself #fitnessmotivation #iifym #yoga #meditation #entrepreneur #putyourselffirst #joy #nutrition #wholefoods
It’s about progress, building a foundation for change. No quick fixes, just a solid plan and consistency. Any success in any endeavour, whether it be career, health, lifestyle etc takes work, consistent action and time. You gotta do the work to get results...but have fun along the way too! * Thanks to @paolobaja from @athletic_iq for providing the solid plan and to me for getting it done 😜💪👍 . . . #fitfam  #fitover40  #muscle  #guthealth  #athleticiq  #fitgirl  #fitspo  #healthymind  #positivevibes  #empowerment  #fitness  #selflove  #selfworth  #bodybuilding  #bodypositive  #emotionalhealth  #mindfulness  #mindset  #emotions  #glutenfree  #loveyourself  #fitnessmotivation  #iifym  #yoga  #meditation  #entrepreneur  #putyourselffirst  #joy  #nutrition  #wholefoods 
YES the gym closed early. YES I’m sitting on a cinder block. YES I used it to finish #legday YES I’m the new president of Redneck Solutions LTD.
YES the gym closed early. YES I’m sitting on a cinder block. YES I used it to finish #legday  YES I’m the new president of Redneck Solutions LTD.
Guuuuten Morgen, meine Lieben und einen tollen Start in den #Donnerstag euch allen 🤗 es ist immer noch sooo dunkel und mir fällt's so schwer im Moment aufzustehen 🙈 Kommt ihr momentan auch so schlecht ausm Bett oder gehts bei euch einigermaßen? 😄 naaaja... kann gar nicht glauben, dass am #Wochenende schon die #ILPTParty sein wird 😱 Wer kommt denn so von euch? Wir haben leider am gleichen Tag #Weihnachtsfeier :-/ muss mal schauen, aber ich werd dafür auf jeden Fall am Nachmittag kommen :) Ist da denn jemand von euch da? 💗
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Habt erstmal einen schönen Tag & macht's gut :)
Guuuuten Morgen, meine Lieben und einen tollen Start in den #Donnerstag  euch allen 🤗 es ist immer noch sooo dunkel und mir fällt's so schwer im Moment aufzustehen 🙈 Kommt ihr momentan auch so schlecht ausm Bett oder gehts bei euch einigermaßen? 😄 naaaja... kann gar nicht glauben, dass am #Wochenende  schon die #ILPTParty  sein wird 😱 Wer kommt denn so von euch? Wir haben leider am gleichen Tag #Weihnachtsfeier  :-/ muss mal schauen, aber ich werd dafür auf jeden Fall am Nachmittag kommen :) Ist da denn jemand von euch da? 💗 . Habt erstmal einen schönen Tag & macht's gut :)
Riflessioni, scelte, costanza, volontà, liberazione, riscatto, lacrime, risate;
Minuti, sfogo, passione, aggressività, sforzo, dedizione, stile di vita, respiro di libertà, gioie e dolori.
Parole che associo a qualsiasi sport, non solo alle mie sensazioni quando entro in sala pesi. Forse la parola più idonea che mi rappresenti è “COMPETITIVITÀ” ma con un dogma: l’unico parametro di confronto sono io. Non pretendo -e non voglio- competere con altre persone perché lo sport ha saputo tirare fuori la mia vera indole che da qualche tempo era subordinata ad altri pensieri, l’ambizione che mi ha sempre contraddistinta. Ad ogni ripetizione, quando è possibile, mi guardo allo specchio e mi incito silenziosamente; quando sporco un esercizio a causa della fretta o per altre ragioni spesso non me lo “perdono”: se non ho la possibilità di rifarlo quel giorno, lo aggiungo alla split successiva. Non si tratta di dovere ma di SANA competizione contro me stessa, perché ho imparato a respirare anche quando il fiato non c’era alla fine di ogni serie, ho imparato a sorridere quando allo specchio mi vedevo male e ho imparato ad attendere, perché i veri risultati arrivano solo se si investe sulla pazienza.
#food #gym #iifymitalia #iifym #mangiaresano #palestra #fitness #fitmotivation #ilmiopensieropositivo #alimentazionesana #workoutitalia #workout #bodybuilding #fitnessitalia #healthy #healthylife #bodybuildingitalia #training #fit #gymlover #malatidipalestra #foodblogger #eatclean #fitrecipes #eatwell #fitfood #pancake #DCA
Riflessioni, scelte, costanza, volontà, liberazione, riscatto, lacrime, risate; Minuti, sfogo, passione, aggressività, sforzo, dedizione, stile di vita, respiro di libertà, gioie e dolori. Parole che associo a qualsiasi sport, non solo alle mie sensazioni quando entro in sala pesi. Forse la parola più idonea che mi rappresenti è “COMPETITIVITÀ” ma con un dogma: l’unico parametro di confronto sono io. Non pretendo -e non voglio- competere con altre persone perché lo sport ha saputo tirare fuori la mia vera indole che da qualche tempo era subordinata ad altri pensieri, l’ambizione che mi ha sempre contraddistinta. Ad ogni ripetizione, quando è possibile, mi guardo allo specchio e mi incito silenziosamente; quando sporco un esercizio a causa della fretta o per altre ragioni spesso non me lo “perdono”: se non ho la possibilità di rifarlo quel giorno, lo aggiungo alla split successiva. Non si tratta di dovere ma di SANA competizione contro me stessa, perché ho imparato a respirare anche quando il fiato non c’era alla fine di ogni serie, ho imparato a sorridere quando allo specchio mi vedevo male e ho imparato ad attendere, perché i veri risultati arrivano solo se si investe sulla pazienza. #food  #gym  #iifymitalia  #iifym  #mangiaresano  #palestra  #fitness  #fitmotivation  #ilmiopensieropositivo  #alimentazionesana  #workoutitalia  #workout  #bodybuilding  #fitnessitalia  #healthy  #healthylife  #bodybuildingitalia  #training  #fit  #gymlover  #malatidipalestra  #foodblogger  #eatclean  #fitrecipes  #eatwell  #fitfood  #pancake  #DCA 
Nothing gets me more hyped for a heavy pull than checking tinder. 📷: @takeovxr 👕: @bearstrongau
Nothing gets me more hyped for a heavy pull than checking tinder. 📷: @takeovxr 👕: @bearstrongau
Jó reggelt! 😊🌄 Mondtam már, hogy szeretek itthonról dolgozni? 😅 Na de ki nem? Ennek örömére a szokásos palit dobtam össze, de most egy kicsit más toppingokkal. Kesuvaj, ribizli, pici #spekulatius, a tetején @alpro vaníliás szójajoghurt fagyasztott összenyomkodott eperrel, ribizlivel és #viblance kakaós granolával. Indulhat a nap! 😊❤️
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#breakfasttip #breakfast #pancakeforbreakfast #pancakeday #oatpancakes #goodmorning #yummy #pancakethursday #eathealthy #balancedeating #balancing #mik #mik_gasztrofoto #mik_gasztro #mutimiteszel_vegan #mutimiteszel #mutimiteszel_mentes #foody #foodie #foodtip #iifym #instafood #foodstagram #foodsofinstagram
Jó reggelt! 😊🌄 Mondtam már, hogy szeretek itthonról dolgozni? 😅 Na de ki nem? Ennek örömére a szokásos palit dobtam össze, de most egy kicsit más toppingokkal. Kesuvaj, ribizli, pici #spekulatius , a tetején @alpro vaníliás szójajoghurt fagyasztott összenyomkodott eperrel, ribizlivel és #viblance  kakaós granolával. Indulhat a nap! 😊❤️ . . . #breakfasttip  #breakfast  #pancakeforbreakfast  #pancakeday  #oatpancakes  #goodmorning  #yummy  #pancakethursday  #eathealthy  #balancedeating  #balancing  #mik  #mik_gasztrofoto  #mik_gasztro  #mutimiteszel_vegan  #mutimiteszel  #mutimiteszel_mentes  #foody  #foodie  #foodtip  #iifym  #instafood  #foodstagram  #foodsofinstagram 
Now that I have more free time since exams are over, I want to get really good at editing videos and showing all around how I’m going about my training and nutrition, may or may not have slightly injured myself during the filming of this...
Now that I have more free time since exams are over, I want to get really good at editing videos and showing all around how I’m going about my training and nutrition, may or may not have slightly injured myself during the filming of this...
Damn sick wingspan on that guy in the back. Felt more vascular than usual today and forearms lookin thiccc so that’s cool
Damn sick wingspan on that guy in the back. Felt more vascular than usual today and forearms lookin thiccc so that’s cool
Ever since I started at the gym, my goal has  always been to hit that 20kg DB shoulder press... And FINALLY with some hard work and push, I got there!!! 😈...
This was filmed a couple of weeks ago, and since then I’ve managed to get up to 22kg!! (For 2 reps) .
Seeing progress like this is SO addictive! And helps so much when you surround yourself with likeminded people who want to see you succeed! 😁💪🏾
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Thanks to @11_addicted2lifting_11 for always pushing me and @matthollis15 for getting on the 🎥 hahaha 😝🙌🏾
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Fuelled by @prosupps @prosupps_uk 
Wearing @ryderwear (Code ‘LAURAGULLY10’ for 10% off 😁)
Ever since I started at the gym, my goal has always been to hit that 20kg DB shoulder press... And FINALLY with some hard work and push, I got there!!! 😈... This was filmed a couple of weeks ago, and since then I’ve managed to get up to 22kg!! (For 2 reps) . Seeing progress like this is SO addictive! And helps so much when you surround yourself with likeminded people who want to see you succeed! 😁💪🏾 - Thanks to @11_addicted2lifting_11 for always pushing me and @matthollis15 for getting on the 🎥 hahaha 😝🙌🏾 - Fuelled by @prosupps @prosupps_uk Wearing @ryderwear (Code ‘LAURAGULLY10’ for 10% off 😁)
#tbt to summer and eating this bowl of pb, date and banana porridge outside! 
So cold and frosty this morning but it does make it feel more christmassy ❄☃️ #porridge #oatmeal #oats #proats #peanutbutter #pb  #protein #carbs #banana  #dates #vegan #vegetarian #veganfood #porridgeporn #foodporn #instafood #chocolate #breakfast #foodlove #iifym #macros #gym #recovery #winter #christmas #festive
First Messina fix of the trip 👌🏽🤤
Peanut butter gelato, malt-o-milk biscuits and Nutella fudge
First Messina fix of the trip 👌🏽🤤 Peanut butter gelato, malt-o-milk biscuits and Nutella fudge
DRC CUP RECAP 🔥⚡🥇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tot de laatste dag getwijfeld of ik mee zou doen i.v.m blessure ribben die veel energie koste door 24/7 pijn in het ribben gebied en zorgde voor adem benauwdheid/druk op borst. Deadlift en deels bench en bijoefeningen waren history (net als het dragen van een bh ;) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nu weet iedereen inclusief Sinterklaas dat ik het begrip -eigenwijs- had kunnen uitvinden, dus een dag voor de wedstrijd besloten om mee te doen, ''rustig aan'' niet laten verleiden tot ''gekke dingen''. 'We zien het wel/geen verwachtingen behalve leuke dag/ervaring opdoen'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚠️ Turned out to be a freakin awesome day! ⚠️
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Goede wedstrijd kunnen draaien op pijnstillers en adrenaline. Had voor mijn gevoel wel meer kunnen tillen, maar met oog op kans veregeren blessure en het aankomende EK  in maart is het prima zo. PR's op alle onderdelen,  prachtige gouden medaille en in de 400 wilks club. 🚀
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Niets van dit was mogelijk geweest zonder mijn geweldige kids 💕, familie en vrienden en coach en 💙  Super bedankt allemaal!
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Thanks voor de DRC organisatie, alle vrijwilligers, supporters, lifters en special thanks -> beste spotters van Nederland e.o. Zonder ál deze mensen was er helemaal niets van dit mogelijk geweest. Bedankt! 🙏🏻🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #powerlifting #squats #squat #girlswholift #liftheavy #bench #benchpress #girlswhopowerlift #deadlift #girlswholift #powerlifter #fitchick #motivation #gwpl #liftheavy #womenwholift #gains #glutes #fitgirl #training #fitness #booty #fitfamnl #powerliftmotivation #fitdutchies #competition #powerliftingmotivation #sapcup #bodybuilding #girlswhosquat #iifym #💜
DRC CUP RECAP 🔥⚡🥇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tot de laatste dag getwijfeld of ik mee zou doen i.v.m blessure ribben die veel energie koste door 24/7 pijn in het ribben gebied en zorgde voor adem benauwdheid/druk op borst. Deadlift en deels bench en bijoefeningen waren history (net als het dragen van een bh ;) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nu weet iedereen inclusief Sinterklaas dat ik het begrip -eigenwijs- had kunnen uitvinden, dus een dag voor de wedstrijd besloten om mee te doen, ''rustig aan'' niet laten verleiden tot ''gekke dingen''. 'We zien het wel/geen verwachtingen behalve leuke dag/ervaring opdoen'. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️ Turned out to be a freakin awesome day! ⚠️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Goede wedstrijd kunnen draaien op pijnstillers en adrenaline. Had voor mijn gevoel wel meer kunnen tillen, maar met oog op kans veregeren blessure en het aankomende EK  in maart is het prima zo. PR's op alle onderdelen,  prachtige gouden medaille en in de 400 wilks club. 🚀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Niets van dit was mogelijk geweest zonder mijn geweldige kids 💕, familie en vrienden en coach en 💙  Super bedankt allemaal! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thanks voor de DRC organisatie, alle vrijwilligers, supporters, lifters en special thanks -> beste spotters van Nederland e.o. Zonder ál deze mensen was er helemaal niets van dit mogelijk geweest. Bedankt! 🙏🏻🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #powerlifting  #squats  #squat  #girlswholift  #liftheavy  #bench  #benchpress  #girlswhopowerlift  #deadlift  #girlswholift  #powerlifter  #fitchick  #motivation  #gwpl  #liftheavy  #womenwholift  #gains  #glutes  #fitgirl  #training  #fitness  #booty  #fitfamnl  #powerliftmotivation  #fitdutchies  #competition  #powerliftingmotivation  #sapcup  #bodybuilding  #girlswhosquat  #iifym  #💜
🥇 GOLD medal DRC CUP 🥇
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380 kg
62.77 kg BW ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
⚠️ 409 WILKS ⚠️⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
9 out of 9
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Such a good day. PR's on every lift.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
✅140 Squat ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀
✅ 75 Bench
✅165  Deadlift⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
15 strong ladies in the -63 kg 🤘🏻💪🏻 ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ #powerlifting #squats #squat #girlswholift #liftheavy #firstplace #bench #benchpress #girlswhopowerlift #deadlift #girlswholift #powerlifter #fitfamnl #motivation #gwpl #liftheavy #sbd #womenwholift #gains #glutes #fitnessmotivation #fitgirl #fitness #booty #powerlift #competition #powerliftingmotivation #sapcup #bodybuilding #girlswhosquat #iifym #💜
🥇 GOLD medal DRC CUP 🥇 ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ 380 kg 62.77 kg BW ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⚠️ 409 WILKS ⚠️⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9 out of 9 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Such a good day. PR's on every lift.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ✅140 Squat ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀ ✅ 75 Bench ✅165 Deadlift⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ 15 strong ladies in the -63 kg 🤘🏻💪🏻 ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ #powerlifting  #squats  #squat  #girlswholift  #liftheavy  #firstplace  #bench  #benchpress  #girlswhopowerlift  #deadlift  #girlswholift  #powerlifter  #fitfamnl  #motivation  #gwpl  #liftheavy  #sbd  #womenwholift  #gains  #glutes  #fitnessmotivation  #fitgirl  #fitness  #booty  #powerlift  #competition  #powerliftingmotivation  #sapcup  #bodybuilding  #girlswhosquat  #iifym  #💜
Will that p*ssing tan line just disappear!! Literally been there for 5 months now 👎🏽 👋🏽
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#brownarmedboy
Will that p*ssing tan line just disappear!! Literally been there for 5 months now 👎🏽 👋🏽 . #brownarmedboy 
Via @mazerfitness
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Spot the difference. There's only one.
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#stopovercomplicating