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👨‍🏫I’m very quick to explain to all my clients early on, that in order to transform their bodies, implement new habits and change their mindset, a learning process has to occur over time. Just turning up to the gym and ‘winging’ it, will only get you so far (a few weeks maybe)
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🏋️‍♂️This is why I’ve likened the practice and learning of lifting weights and tracking nutrition, to other aspects of your life. These things are skills and the more experience you have and more you implement the knowledge you obtain, the better chance you have of success .
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🥦So please don’t think that the world owes you something and you can reverse 20 years or eating crap and not moving, by maybe getting into the gym 3 times a week for a month and expecting magic to happen. It won’t! Like anything that you need to be doing long term (yes, you should be exercising and eating well for the REST OF YOUR LIVES) you have to be educated about it, practice often and learn from your experiences
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❓Drop your questions below and feel free to share this post 😀
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👉If you’re not sure where to start on your journey, I recommend you download my FREE 5 Stage Fat Loss Blueprint to help
you lose your first 10lbs! Just click the link in my bio to downloading instantly 💪
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#losefat #losefatnotcurves #fatlossjourney #losinginches #bodycomposition #healthyandhappy #fitnesstips #gymnewbie #dietcoach #nutritioncoach #onlinecoaching #onlinefitnesscoach #fatlossgoals #howtoloseweight #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #putinthework
👨‍🏫I’m very quick to explain to all my clients early on, that in order to transform their bodies, implement new habits and change their mindset, a learning process has to occur over time. Just turning up to the gym and ‘winging’ it, will only get you so far (a few weeks maybe) . . 🏋️‍♂️This is why I’ve likened the practice and learning of lifting weights and tracking nutrition, to other aspects of your life. These things are skills and the more experience you have and more you implement the knowledge you obtain, the better chance you have of success . . 🥦So please don’t think that the world owes you something and you can reverse 20 years or eating crap and not moving, by maybe getting into the gym 3 times a week for a month and expecting magic to happen. It won’t! Like anything that you need to be doing long term (yes, you should be exercising and eating well for the REST OF YOUR LIVES) you have to be educated about it, practice often and learn from your experiences . . ❓Drop your questions below and feel free to share this post 😀 . . 👉If you’re not sure where to start on your journey, I recommend you download my FREE 5 Stage Fat Loss Blueprint to help you lose your first 10lbs! Just click the link in my bio to downloading instantly 💪 . . #losefat  #losefatnotcurves  #fatlossjourney  #losinginches  #bodycomposition  #healthyandhappy  #fitnesstips  #gymnewbie  #dietcoach  #nutritioncoach  #onlinecoaching  #onlinefitnesscoach  #fatlossgoals  #howtoloseweight  #personaltrainers  #dubaifitfam  #dubaifit  #dubaipersonaltrainer  #fitnessdubai  #fitnessdxb  #xceed  #putinthework 
Cueillette de mûres miam!!! Picking blackberries Hummmm!!
#blackberries #fruits #cuillette #healthy #vivresainement #mangersain #nutritioncoach #nutrition #dietfood #dietetique
Recipe Alert ‼️
Smoothie bowls are becoming very popular and I see so many recipes floating around the interwebs but many of them are lacking in adequate protein. This beaut that I whipped up has a perfect balance of protein, carbs including veggies (yes vegetables are a carb), and healthy fats.
My recipe for the base is:
- handful of spinach
- one scoop of whey protein powder in any flavour (I used @cellucor Cinnamon swirl)
- one frozen banana
- just enough cashew milk to mix without being runny, about a half to one cup
Blend it up and pour into a bowl and top with anything you’d like!
Today my toppings were:
- Nature’s Path smart bran buds (looks like rabbit food 😂 but it’s super high fibre!)
- cacao nibs (tons of antioxidants)
- chia seeds (healthy fats and more fibre plus they’re filling because they expand when exposed to water)
- almond butter (more healthy fats and so yummy)
Have you tried making your own smoothie bowl? What are your favourite combinations! I’d love to have more ideas so comment below 👇🏼
Recipe Alert ‼️ Smoothie bowls are becoming very popular and I see so many recipes floating around the interwebs but many of them are lacking in adequate protein. This beaut that I whipped up has a perfect balance of protein, carbs including veggies (yes vegetables are a carb), and healthy fats. My recipe for the base is: - handful of spinach - one scoop of whey protein powder in any flavour (I used @cellucor Cinnamon swirl) - one frozen banana - just enough cashew milk to mix without being runny, about a half to one cup Blend it up and pour into a bowl and top with anything you’d like! Today my toppings were: - Nature’s Path smart bran buds (looks like rabbit food 😂 but it’s super high fibre!) - cacao nibs (tons of antioxidants) - chia seeds (healthy fats and more fibre plus they’re filling because they expand when exposed to water) - almond butter (more healthy fats and so yummy) Have you tried making your own smoothie bowl? What are your favourite combinations! I’d love to have more ideas so comment below 👇🏼
High fives after a killer workout with the crew! @365scu
High fives after a killer workout with the crew! @365scu
🎉We are celebrating our new website with a giveaway! All you have to do is follow the steps below to get 20% off your first or next month with Macros or Foundations! .
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1) Follow us @foodforfuel.fff 
2) Like this post 
3) Tag your friends
4) And of course, check out our new website->link in bio! .
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#foodforfuel #foodforfuelnutrition #giveaway #macros #nutrition #nutritionprogram #nutritioncoach #weightloss #diet #healthylifestyle
PLEASE SEND IN MORNING CHECK INS,LIKE EXPLAINED,AS SOON AS YOU GET UP ON AN EMPTY STOMACH. AND PLEASE IF YOU TAKE PICTURES IN THE A.M BUT SEND ME EVERYTHING 5 HOURS LATER,TAKE THE 2 MIN IN THE A.M TO FILL OUT THE CHECK IN SHEET,AND SEND EVERYTHING FIRST THING. THANKS EVERYBODY!! #krispieconditioning #teamsnjphysique #ricekripieguru #npc#compete#motivation#snjcoaching#muscle#nutritionist #nutritioncoach #training #competition #conditioning #prepmode #prepcoach#motivation #fitness #coach
PLEASE SEND IN MORNING CHECK INS,LIKE EXPLAINED,AS SOON AS YOU GET UP ON AN EMPTY STOMACH. AND PLEASE IF YOU TAKE PICTURES IN THE A.M BUT SEND ME EVERYTHING 5 HOURS LATER,TAKE THE 2 MIN IN THE A.M TO FILL OUT THE CHECK IN SHEET,AND SEND EVERYTHING FIRST THING. THANKS EVERYBODY!! #krispieconditioning  #teamsnjphysique  #ricekripieguru  #npc #compete #motivation #snjcoaching #muscle #nutritionist  #nutritioncoach  #training  #competition  #conditioning  #prepmode  #prepcoach #motivation  #fitness  #coach 
The clock is ticking! We start in just under two days ... are you coming?

Don't miss this course ... it won't be available again this year!

Here's what to do next .... 1 - Register here: http://bit.ly/YourHealthCoachStory (link in bio)

2 - Join our Exclusive Facebook Group for this course

3 - Mark your calendars for our live trainings! 2p CT Monday, Tuesday, Thursday and Friday. 3p CT Wednesday.

4 - Get ready to ROCK IT and CREATE YOUR AUTHENTIC HEALTH COACH STORY VIDEO!

We start Monday .... can't wait to see YOU there <3 <3 <3
The clock is ticking! We start in just under two days ... are you coming? Don't miss this course ... it won't be available again this year! Here's what to do next .... 1 - Register here: http://bit.ly/YourHealthCoachStory (link in bio) 2 - Join our Exclusive Facebook Group for this course 3 - Mark your calendars for our live trainings! 2p CT Monday, Tuesday, Thursday and Friday. 3p CT Wednesday. 4 - Get ready to ROCK IT and CREATE YOUR AUTHENTIC HEALTH COACH STORY VIDEO! We start Monday .... can't wait to see YOU there <3 <3 <3
UPDATE: I have 2 spots left! 
My Lifestyle Program is for you if you feel like you have tried every diet in the world and nothing has worked for you long-term. After a couple of weeks you just found yourself too exhausted to keep going, slowly started slipping back into old habits and a few more weeks after that the weight you had lost is slowly creeping back on. So, you’re right back where you started. Just feeling more helpless and frustrated because you failed at just another diet.
OR you’ve been working out and eating healthy consistently, but nothing has changed; you haven’t lost weight or body fat and you’re stuck in a rut and don’t know how to change things in a way that you actually get results.

My approach is very different from the typical diets on the market. With Lifestyle Coaching, we look at your entire life; your work schedule, all your other responsibilities, the things you eat, your workouts, literally everything you can imagine or might not. 
And then we’ll slowly adjust one thing after the other in a way that it almost seems effortless at every stage. Sounds too good to be true? There must be a secret?! Truth is, there is not. Changing your body composition is not a race, but a marathon. 
My next group starts August 1st. At this point, I have 2 spots left! PM for details! #trainedbysara
UPDATE: I have 2 spots left! My Lifestyle Program is for you if you feel like you have tried every diet in the world and nothing has worked for you long-term. After a couple of weeks you just found yourself too exhausted to keep going, slowly started slipping back into old habits and a few more weeks after that the weight you had lost is slowly creeping back on. So, you’re right back where you started. Just feeling more helpless and frustrated because you failed at just another diet. OR you’ve been working out and eating healthy consistently, but nothing has changed; you haven’t lost weight or body fat and you’re stuck in a rut and don’t know how to change things in a way that you actually get results. My approach is very different from the typical diets on the market. With Lifestyle Coaching, we look at your entire life; your work schedule, all your other responsibilities, the things you eat, your workouts, literally everything you can imagine or might not. And then we’ll slowly adjust one thing after the other in a way that it almost seems effortless at every stage. Sounds too good to be true? There must be a secret?! Truth is, there is not. Changing your body composition is not a race, but a marathon. My next group starts August 1st. At this point, I have 2 spots left! PM for details! #trainedbysara 
Important point in this post. It’s important to eat & train in a way that fits your life💪
Regrann from @evolvetrainingsystem - MATCH YOUR FITNESS TO YOUR LIFESTYLE
By @evolvetrainingsystem
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Myth #1: You have to workout in the morning
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Myth #2: You have to eat breakfast
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Myth #3: You have to eat 5-6 meals per day
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Want to lift at 12 pm or 8 pm instead of 7 am because you feel you have more energy?
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Do it
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Only have time to eat 3 or 4 meals instead of 6 meals, because you actually have a life?
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Do it
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Don’t feel like eating breakfast because you don’t have the appetite?
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Then don’t eat it
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Plan for your own life
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You do what works for you my friend
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If you make the time to workout, control your calorie and protein intake, you are headed in the right direction
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Stop stressing the things that don’t matter
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #losingweight #howtoloseweight #highprotein #fatlossfood #weightlossfood #dietfood #healthydiet
Important point in this post. It’s important to eat & train in a way that fits your life💪 Regrann from @evolvetrainingsystem - MATCH YOUR FITNESS TO YOUR LIFESTYLE By @evolvetrainingsystem . Myth #1 : You have to workout in the morning . Myth #2 : You have to eat breakfast . Myth #3 : You have to eat 5-6 meals per day . Want to lift at 12 pm or 8 pm instead of 7 am because you feel you have more energy? . Do it . Only have time to eat 3 or 4 meals instead of 6 meals, because you actually have a life? . Do it . Don’t feel like eating breakfast because you don’t have the appetite? . Then don’t eat it . Plan for your own life . You do what works for you my friend . If you make the time to workout, control your calorie and protein intake, you are headed in the right direction . Stop stressing the things that don’t matter . . . . . #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #losingweight  #howtoloseweight  #highprotein  #fatlossfood  #weightlossfood  #dietfood  #healthydiet 
Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables. 
#nutritionhacks #fitnessmotivation #fitnesstips #healthylifestyle #fitnessfreaks #fitnessjourney #fitnesstrainer #fitnesscoach #nutritioncoach #nutritionfacts #nutritiontips #weightlossjourney #weightlossmotivation #weightlossgoals #weightlosstransformation #weightloss #dietplan #diettips
Fiber aids digestion, prevents constipation, and lowers cholesterol -- and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber's benefits, most women should get about 25 grams daily, while men need about 38 grams -- or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables. #nutritionhacks  #fitnessmotivation  #fitnesstips  #healthylifestyle  #fitnessfreaks  #fitnessjourney  #fitnesstrainer  #fitnesscoach  #nutritioncoach  #nutritionfacts  #nutritiontips  #weightlossjourney  #weightlossmotivation  #weightlossgoals  #weightlosstransformation  #weightloss  #dietplan  #diettips 
Just made an introduction video for my new book Life Beyond Scales and I thought I share the first minute with you. 😀

This book is not just about recipes but also about my journey and how I got to the stage of writing. It talks about post natal depression, my obsession with scales and how to understand emotional eating. 
The book talks about looking Life beyond the Scales. We are all obsessed about loosing weight, at what cost our we willing to achieve that. 
I talk about how important it is to balance those hormones and feed your mind the right foods. Once you have got your mind in a good place, anything is possible including the weight loss. #littlecoachlifestyle #lifebeyondscales #littlecoachcooks #writeabook #nutrition #nutritioncoach #foodisfuel #healthylifestyle #healthymind #healthyfood
Just made an introduction video for my new book Life Beyond Scales and I thought I share the first minute with you. 😀 This book is not just about recipes but also about my journey and how I got to the stage of writing. It talks about post natal depression, my obsession with scales and how to understand emotional eating. The book talks about looking Life beyond the Scales. We are all obsessed about loosing weight, at what cost our we willing to achieve that. I talk about how important it is to balance those hormones and feed your mind the right foods. Once you have got your mind in a good place, anything is possible including the weight loss. #littlecoachlifestyle  #lifebeyondscales  #littlecoachcooks  #writeabook  #nutrition  #nutritioncoach  #foodisfuel  #healthylifestyle  #healthymind  #healthyfood 
Juicing can be both good and not so good for you. ✨
What do I mean by that? Well, you an either order the veggie based juices with a lemon to sweeten it up or you can order a very fruit based juice and overload yourself on sugar thinking it’s good for you! (Same goes for smoothies) I LOVE this combo and it’s super anti-inflammatory for your body...cucumber, celery, lemon, and ginger. ✨
NOW don’t worry, if you don’t have a juicer you can still do this! 😯 Blend all your veggies in a high speed blender with a little water and then strain out the pulp through a nut milk bag which you can find for cheap on @amazon or @thrivemkt
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My other favorite way to get my greens in is using my Isagreens powder on days I don’t have time to juice or the produce. It’s loaded with 7 servings of veggies coming from 30 different sources! 💥 ✨
Cheers to your Sunday! Blessings of health and happiness 😘 #rootedinhealth #influencer #inspire #health #nutritioncoach #juice #veggiejuice #juicing #alive #naturalenergy
Juicing can be both good and not so good for you. ✨ What do I mean by that? Well, you an either order the veggie based juices with a lemon to sweeten it up or you can order a very fruit based juice and overload yourself on sugar thinking it’s good for you! (Same goes for smoothies) I LOVE this combo and it’s super anti-inflammatory for your body...cucumber, celery, lemon, and ginger. ✨ NOW don’t worry, if you don’t have a juicer you can still do this! 😯 Blend all your veggies in a high speed blender with a little water and then strain out the pulp through a nut milk bag which you can find for cheap on @amazon or @thrivemkt ✨ My other favorite way to get my greens in is using my Isagreens powder on days I don’t have time to juice or the produce. It’s loaded with 7 servings of veggies coming from 30 different sources! 💥 ✨ Cheers to your Sunday! Blessings of health and happiness 😘 #rootedinhealth  #influencer  #inspire  #health  #nutritioncoach  #juice  #veggiejuice  #juicing  #alive  #naturalenergy 
✨On overwhelming tasks...
✨I am sure that we all have situations that we were able to handle LIKE A BOSS- even though they seemed overwhelming at first. ✨Some examples from your girl👇🏼
✨3+ yrs of PT school
✨30-weeks of internships
✨riding my bike from 🇨🇦 to 🇲🇽
✨starting a business
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✨Each time we successfully complete a task, we provide ourselves evidence of our BAD ASS-ness — that regardless of the magnitude of the task, we find a way to get it done. This only helps us build confidence as we continue to tackle our big hairy audacious goals
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✨I find the following 3 points useful when dealing with tasks that seem overwhelming.
👆🏼Some tasks will ALWAYS be a work in progress- I know I will never be satisfied with my fitness level. I know that I will never evaluate my performance as a coach and think that I did everything perfectly. And in my perspective, this is a beautiful part of my personality. I love that I am never 100% satisfied- it is part of the reason that I am so driven, why I train hard in the gym, weigh and measure all my food, spend my spare time reading and researching. I love that I chase excellence. And sometimes I forget that I am chasing an impossible end point- and then I remember that it is the drive to chase perfection that I love- not the idea of perfection itself.
✌🏼Do not underestimate the power of doing the little things well over and over again... Do not underestimate the power of saying kind things to yourself daily- of being intentional with your nutrition- of getting 8 hrs of sleep daily- of spending time with your loved ones- of getting vitamin D ☀️. You taking care of you results in you being a more effective human. LITTLE THINGS ADD UP TO BIG THINGS. Getting through PT school required showing up to class everyday- completing the Tour Divide required pedaling every day- maintaining good nutrition habits requires daily planning.
🤟🏼Do not be deterred by the enormity of a task...plain and simple. Whatever that thing is that you’ve been thinking about doing- START. NOW. Break it down. Manipulate overwhelming tasks into manageable pieces.
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✨What are your big hairy audacious goals?!? Comment below👇🏼
✨On overwhelming tasks... ✨I am sure that we all have situations that we were able to handle LIKE A BOSS- even though they seemed overwhelming at first. ✨Some examples from your girl👇🏼 ✨3+ yrs of PT school ✨30-weeks of internships ✨riding my bike from 🇨🇦 to 🇲🇽 ✨starting a business . . ✨Each time we successfully complete a task, we provide ourselves evidence of our BAD ASS-ness — that regardless of the magnitude of the task, we find a way to get it done. This only helps us build confidence as we continue to tackle our big hairy audacious goals . . ✨I find the following 3 points useful when dealing with tasks that seem overwhelming. 👆🏼Some tasks will ALWAYS be a work in progress- I know I will never be satisfied with my fitness level. I know that I will never evaluate my performance as a coach and think that I did everything perfectly. And in my perspective, this is a beautiful part of my personality. I love that I am never 100% satisfied- it is part of the reason that I am so driven, why I train hard in the gym, weigh and measure all my food, spend my spare time reading and researching. I love that I chase excellence. And sometimes I forget that I am chasing an impossible end point- and then I remember that it is the drive to chase perfection that I love- not the idea of perfection itself. ✌🏼Do not underestimate the power of doing the little things well over and over again... Do not underestimate the power of saying kind things to yourself daily- of being intentional with your nutrition- of getting 8 hrs of sleep daily- of spending time with your loved ones- of getting vitamin D ☀️. You taking care of you results in you being a more effective human. LITTLE THINGS ADD UP TO BIG THINGS. Getting through PT school required showing up to class everyday- completing the Tour Divide required pedaling every day- maintaining good nutrition habits requires daily planning. 🤟🏼Do not be deterred by the enormity of a task...plain and simple. Whatever that thing is that you’ve been thinking about doing- START. NOW. Break it down. Manipulate overwhelming tasks into manageable pieces. . . ✨What are your big hairy audacious goals?!? Comment below👇🏼
• forever my fave ❤️
• forever my fave ❤️
El cambio empieza en dejar de ser reactivos antes las circunstancias de la vida y ser Proactivo no reaccionar sino mantener la calma y tener paz. Saber que el creador tiene el control de todas las cosas y que todo es para bien. No existe el mal, el mal lo creó el hombre. Causa y efecto; ejemplo El ser reactivo ocasiona un efecto de Tristeza, irá, falta de perdón, cólera, egoísmo etc. Empecemos a trabajar la conciencia y poder ver resultados diferentes. 💙
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#meatfreemuscle #strongwomen #strong #strongnotskinny #fitchicks #girls #healthy #bodybuilding #protein #fitspo #fitfam #diet #nutritioncoach #diet #girlswithmuscles #igfit #fitnessgirl #workout #vegetarian #eatforabs #spain #spainfitness #panamafit #fitvenezuela #fitargentina #fitchile #fitnessperu #fitmexico
El cambio empieza en dejar de ser reactivos antes las circunstancias de la vida y ser Proactivo no reaccionar sino mantener la calma y tener paz. Saber que el creador tiene el control de todas las cosas y que todo es para bien. No existe el mal, el mal lo creó el hombre. Causa y efecto; ejemplo El ser reactivo ocasiona un efecto de Tristeza, irá, falta de perdón, cólera, egoísmo etc. Empecemos a trabajar la conciencia y poder ver resultados diferentes. 💙 . . . #meatfreemuscle  #strongwomen  #strong  #strongnotskinny  #fitchicks  #girls  #healthy  #bodybuilding  #protein  #fitspo  #fitfam  #diet  #nutritioncoach  #diet  #girlswithmuscles  #igfit  #fitnessgirl  #workout  #vegetarian  #eatforabs  #spain  #spainfitness  #panamafit  #fitvenezuela  #fitargentina  #fitchile  #fitnessperu  #fitmexico 
Chicken and avocado 🍽
Idea for #healthyfood 🤤
You can’t get the results unless you start the journey.  Take that first step today❤️. I promise it will be worth it😃🙏🏼 #journey #health #trainer #positivevibes #youcandoit #dontstop #rippedplanet #nutrition #nutritioncoach #realfood #stopthecycle #gethealthy
Meal prep at its finest 😍 happy Sunday y’all. Don’t forget to get your nutrients in. Whether you take a rest day from exercise or you hit the gym hard today, make it count!
Meal prep at its finest 😍 happy Sunday y’all. Don’t forget to get your nutrients in. Whether you take a rest day from exercise or you hit the gym hard today, make it count!
Si tu es motivé par le sport et la nutrition et que cherche une opportunité, écris moi 💬

On aide les personnes à se remettre en forme et on forme des équipes de coach !! #nutritioncoach #nutrition #sport #job #entrepreneur #opportunité #complementderevenu
🚨NUTRITION RESET PROGRAM IS HERE 🚨
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And it’s FREEEEEEE for the next 24 hours! Who is as excited about the program as I am? No calorie counting, no macro counting, no detox teas, no fat burners. Two weeks of resetting our metabolism, using whole foods and easy to follow recipes that will burn fat 🔥🔥🔥
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Head into August a few pounds lighter and with a perspective on what total balance looks like! If you want this program then DM me your email OR email me- ⬆️ (link in my profile)! I will get it out to you ASAP! Make sure you are following me to receive the program! 
Time to send July off the right way! . 
LETS👏🏼 GET 👏🏼 AFTER 👏🏼 IT 👏🏼 FAM 👏🏼
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Tag a friend to do this program with 🙌🏼🙌🏼🙌🏼🙌🏼
🚨NUTRITION RESET PROGRAM IS HERE 🚨 . . And it’s FREEEEEEE for the next 24 hours! Who is as excited about the program as I am? No calorie counting, no macro counting, no detox teas, no fat burners. Two weeks of resetting our metabolism, using whole foods and easy to follow recipes that will burn fat 🔥🔥🔥 . . Head into August a few pounds lighter and with a perspective on what total balance looks like! If you want this program then DM me your email OR email me- ⬆️ (link in my profile)! I will get it out to you ASAP! Make sure you are following me to receive the program! Time to send July off the right way! . LETS👏🏼 GET 👏🏼 AFTER 👏🏼 IT 👏🏼 FAM 👏🏼 . . Tag a friend to do this program with 🙌🏼🙌🏼🙌🏼🙌🏼
Torna in forma in 30 giorni! 
SHAPE Your Body ! 
80% Nutrizione 
20% Workout 🦍
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#nutrizione #nutritioncoach #healtyfood 
#training #italianboy #trainer #perdipeso #perderepeso #allenamento #italianboy #ragazzoitaliano #love #my #work #palestra #streetworkout #corsa
It's here ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#projectlean
It's here ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #projectlean 
🔥MUSCLE BUILDING vs FAT LOSS SHAKES🔥 Repost from the man Dimitri! If you dong save this, you’re missing out 🤷🏼‍♂️👆🏻
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Shakes are not always needed BUT they can be life savers when time is tight in your busy schedule
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Whatever your goal is I got you. Try these out depending on what your goal is
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #smoothie #shake #proteinshake#healthydiet #healthyweightloss #weightwatchers
🔥MUSCLE BUILDING vs FAT LOSS SHAKES🔥 Repost from the man Dimitri! If you dong save this, you’re missing out 🤷🏼‍♂️👆🏻 . Shakes are not always needed BUT they can be life savers when time is tight in your busy schedule . Whatever your goal is I got you. Try these out depending on what your goal is . . . #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #smoothie  #shake  #proteinshake #healthydiet  #healthyweightloss  #weightwatchers 
Project Lean is an online fitness and nutrition coaching service and content creator.
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Download your free nutrition guide from the link in the bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#projectlean
Project Lean is an online fitness and nutrition coaching service and content creator. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Download your free nutrition guide from the link in the bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #projectlean 
Most of the time, people don’t believe me when I tell them I lift weights. 
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Once, in an interview, the interviewer was seriously concerned that I wouldn’t be able to lift ~50lbs, which was part of the job requirements.
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When I first started powerlifting, the response I got from a friend was, “does that mean you’re going to get all huge and muscley and not look like you anymore?”
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The point I’m making is that you can’t judge a book by its cover. Is all of that body shaming? I don’t know, but it certainly doesn’t make me feel good. I’m 5 feet tall and I’ve been tiny and petite my whole life. I get why it seems impossible that I could deadlift almost 2x bodyweight and squat 215lbs. I KNOW I don’t “look the part”. I’m not ripped. I don’t have abs all the time. When I flex my biceps nothing really happens. 
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It takes my body a loooooong time to change. Some bodies change fast. Some bodies change A LOT. All bodies are different. This is my body. 
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Don’t ask me if I can lift that. I can. 
Don’t ask me if I need help. If I do, I’ll ask. 
Don’t assume that I’m incapable. I promise I am very capable. 
And don’t tell me that lifting weights will make me huge. I’m aware. That’s kinda my goal 🤷🏻‍♀️
Most of the time, people don’t believe me when I tell them I lift weights. # Once, in an interview, the interviewer was seriously concerned that I wouldn’t be able to lift ~50lbs, which was part of the job requirements. # When I first started powerlifting, the response I got from a friend was, “does that mean you’re going to get all huge and muscley and not look like you anymore?” # The point I’m making is that you can’t judge a book by its cover. Is all of that body shaming? I don’t know, but it certainly doesn’t make me feel good. I’m 5 feet tall and I’ve been tiny and petite my whole life. I get why it seems impossible that I could deadlift almost 2x bodyweight and squat 215lbs. I KNOW I don’t “look the part”. I’m not ripped. I don’t have abs all the time. When I flex my biceps nothing really happens. # It takes my body a loooooong time to change. Some bodies change fast. Some bodies change A LOT. All bodies are different. This is my body. # Don’t ask me if I can lift that. I can. Don’t ask me if I need help. If I do, I’ll ask. Don’t assume that I’m incapable. I promise I am very capable. And don’t tell me that lifting weights will make me huge. I’m aware. That’s kinda my goal 🤷🏻‍♀️
Meu jeito de ingerir 5 tipos de vegetais diferentes...
Suco de Vegetais sem coar ☝🏻:
- 1 Cenoura
- 1 Beterraba - 1 Laranja
- 3 Limões - Romã
- Salsinha
- 1 colher de Golden Milk
- 1 colher de Probióticos - 1 colher de Wheat Grass
Bata bemmm e beba sem coar 😉

#clínicanutritiva #junutritiva #nutriçãofuncional #nutriçãoesportiva #nutriçãoclínica #nutriçãocomamor #nutriçãointeligente #alimentaçãosaudável #alimentosfermentados #foodhealthy #foodheals #ionizationenergy #gutleak #microbiome #microbiotasaudável #lowfodmap #fodmap #nutritioncoach #nutritionchallenge #nutritionheals #doençacelíaca #nutritionhealthylife
Meu jeito de ingerir 5 tipos de vegetais diferentes... Suco de Vegetais sem coar ☝🏻: - 1 Cenoura - 1 Beterraba - 1 Laranja - 3 Limões - Romã - Salsinha - 1 colher de Golden Milk - 1 colher de Probióticos - 1 colher de Wheat Grass Bata bemmm e beba sem coar 😉 #clínicanutritiva  #junutritiva  #nutriçãofuncional  #nutriçãoesportiva  #nutriçãoclínica  #nutriçãocomamor  #nutriçãointeligente  #alimentaçãosaudável  #alimentosfermentados  #foodhealthy  #foodheals  #ionizationenergy  #gutleak  #microbiome  #microbiotasaudável  #lowfodmap  #fodmap  #nutritioncoach  #nutritionchallenge  #nutritionheals  #doençacelíaca  #nutritionhealthylife 
Really missing my #teambsh and WBFF family!  I resolve to each day get better and stronger and share my even more improved story and message of hope!  #fitfam #fitspo ##fitspiration #teambsh #believeinyourself #enjoythejourney #wellness #workinprogress #ict #fitnesscoach #nutritioncoach #student #physique #bikini #fitover55 #m2fitnesspro
BUBBLE
Aimez vous " l'effet bulle " ...?
C'est une sensation que j'aime après un bon massage, lorsque l'énergie est stimulée, les fluides du corps boostes, les membranes pompées, étirées, les tissus relâchés et le système nerveux en mode parasympathique. Alors à ce moment là peut se manifester ce que je nomme l'effet "BUBBLE", sensations de bulles qui remontent à la surface comme dans un verre de champagne, un état de plaisir, de joie et d'euphorie... Oui ! 
Le ventre , mon premier cerveau gargouille pour manifester la digestion, l'intégration, la circulation du PRANA. C'est la vague océanique, le retour à un état de PAIX. 
BUBBLE c'est mon Smoothie du jour à base d'Aloe vera, un beau bouquet de basilic petites feuilles, menthe nana, lime, un soupçon de sirop d'agave, puis allongé d'eau fraîche plate.
Do you bubble ? Happy bubble on Sunday,  much love.
#bubble #massage #pumping #streching #energyflow #bubblemood #restoreyourself  #pleasure #joy #prana #oceanicwave #smoothie #aloevera #lime #nanamint #frenchyogini #yogateacher #masseur #nutritioncoach
BUBBLE Aimez vous " l'effet bulle " ...? C'est une sensation que j'aime après un bon massage, lorsque l'énergie est stimulée, les fluides du corps boostes, les membranes pompées, étirées, les tissus relâchés et le système nerveux en mode parasympathique. Alors à ce moment là peut se manifester ce que je nomme l'effet "BUBBLE", sensations de bulles qui remontent à la surface comme dans un verre de champagne, un état de plaisir, de joie et d'euphorie... Oui ! Le ventre , mon premier cerveau gargouille pour manifester la digestion, l'intégration, la circulation du PRANA. C'est la vague océanique, le retour à un état de PAIX. BUBBLE c'est mon Smoothie du jour à base d'Aloe vera, un beau bouquet de basilic petites feuilles, menthe nana, lime, un soupçon de sirop d'agave, puis allongé d'eau fraîche plate. Do you bubble ? Happy bubble on Sunday, much love. #bubble  #massage  #pumping  #streching  #energyflow  #bubblemood  #restoreyourself  #pleasure  #joy  #prana  #oceanicwave  #smoothie  #aloevera  #lime  #nanamint  #frenchyogini  #yogateacher  #masseur  #nutritioncoach 
So you know how veggies are super important in your life? I mean that bring a lot of value and meaning to your daily plate of food.
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Sometimes tho’ it’s nice to have a little dressing to drizzle on top of them just for that little zing. .
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Here’s a #recipe I made yesterday 👇👇👇.
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2 tbsp of Greek yogurt // 3 tsp of Dijon mustard // 2 tsp red wine vinegar // 2 tsp garlic infused olive oil** // S & P
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Mix the ingredients really well. Add a little water to get a more liquid consistency. .
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*in place of the garlic infused olive oil, you can add 1/2 tsp of garlic and 2 tsp of olive oil. .
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Tastes great on steamed broccoli 🥦 or green beans or baby bell peppers 🌶!
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Let me know how you like it!
So you know how veggies are super important in your life? I mean that bring a lot of value and meaning to your daily plate of food. . . . Sometimes tho’ it’s nice to have a little dressing to drizzle on top of them just for that little zing. . . . Here’s a #recipe  I made yesterday 👇👇👇. . . . 2 tbsp of Greek yogurt // 3 tsp of Dijon mustard // 2 tsp red wine vinegar // 2 tsp garlic infused olive oil** // S & P . . . Mix the ingredients really well. Add a little water to get a more liquid consistency. . . . *in place of the garlic infused olive oil, you can add 1/2 tsp of garlic and 2 tsp of olive oil. . . . Tastes great on steamed broccoli 🥦 or green beans or baby bell peppers 🌶! . . . Let me know how you like it!
I may not know you personally but based on my many years helping not so healthy people become healthier, I believe I know a great deal about you. I can tell that you sense a huge unrealistic potential in yourself, an extraordinary level of success you know you can achieve. I can also tell that you worry about falling short of achieving it. If you feel that way, you’re on the threshold of one of the greatest opportunities of your life. You’re about to make a discovery that will remove the barrier between you and your ultimate desire. I can make that promise to you because long before I helped other people enhance their own bodies an health, I was my own best customer. 
Worth FIT ✨ coaching & community✨
www.KierstinCifelli.com 
#beworthFIT #becauseyoureworthit #WorthFIT #fitnesscoach #nutritioncoach #onlinecoach #healthy #healthcoach #wellness #healthfirst #success #goldenhour #sunrise #bikinimodel #sophieandtrey #fearless #fitnessjourney #bodypositive #golden #relatable #sunday
I may not know you personally but based on my many years helping not so healthy people become healthier, I believe I know a great deal about you. I can tell that you sense a huge unrealistic potential in yourself, an extraordinary level of success you know you can achieve. I can also tell that you worry about falling short of achieving it. If you feel that way, you’re on the threshold of one of the greatest opportunities of your life. You’re about to make a discovery that will remove the barrier between you and your ultimate desire. I can make that promise to you because long before I helped other people enhance their own bodies an health, I was my own best customer. Worth FIT ✨ coaching & community✨ www.KierstinCifelli.com #beworthFIT  #becauseyoureworthit  #WorthFIT  #fitnesscoach  #nutritioncoach  #onlinecoach  #healthy  #healthcoach  #wellness  #healthfirst  #success  #goldenhour  #sunrise  #bikinimodel  #sophieandtrey  #fearless  #fitnessjourney  #bodypositive  #golden  #relatable  #sunday 
BEST EXERCISES FOR GOOD POSTURE by @Charlie_Smith_Fit
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Do you sit most of the day...at work/school, driving, watching Netflix?
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Most of us do! 💺Did you know the avg. American 13 hours per day!? 🙄
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The problem with sitting is it ruins our posture over time. Our heads jut forward, our shoulders round, our hips are flexed, & our backs are slouched.
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Here are 4 great exercises to help improve your posture. Each exercise works on strengthening your shoulders, glutes, low back &/or core.
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SUPERMAN - lying prone (on your stomach) on the floor, keep your arms & legs straight. Tighten your glutes (butt🍑 muscles) & lift your legs & arms off the floor...like you're flying ✈️. Make sure not to bend your knees or elbows. Hold for 2-3 secs & slowly lower to the ground.
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BIRDDOGS - in the quadruped (hands & knees on ground) position, extend your leg behind you & your opposite are in front of you...trying to form a straight line from your arm through your torso/hips to your heel. Hold for 2-3 secs & repeat with the opposite pair.
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REVERSE FLY - lying prone on an incline bench or stability ball, hold a pair of dumbbells in your hands directly below your chest. Keeping your arms straight, raise the dumbbells out to each side to shoulder height, keeping your palms facing the floor. Pause for 2-3 secs, then slowly lower back to the starting position.
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COBRAS🐍 - lying prone on a stability ball, hold a pair of dumbbells in your hands directly below your chest. Lift your chest off the ball 3-4 inches. As you do, pull your arms behind you, with your hands moving toward your hips, pinching your shoulder blades together. Keep your palms facing the floor. Hold for 2-3 sec. Slowly lower your body & arms back to the start.
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🔥🔥🔥Which one do you need to add to your workouts?
BEST EXERCISES FOR GOOD POSTURE by @Charlie_Smith_Fit - Do you sit most of the day...at work/school, driving, watching Netflix? - Most of us do! 💺Did you know the avg. American 13 hours per day!? 🙄 - The problem with sitting is it ruins our posture over time. Our heads jut forward, our shoulders round, our hips are flexed, & our backs are slouched. - Here are 4 great exercises to help improve your posture. Each exercise works on strengthening your shoulders, glutes, low back &/or core. - SUPERMAN - lying prone (on your stomach) on the floor, keep your arms & legs straight. Tighten your glutes (butt🍑 muscles) & lift your legs & arms off the floor...like you're flying ✈️. Make sure not to bend your knees or elbows. Hold for 2-3 secs & slowly lower to the ground. - BIRDDOGS - in the quadruped (hands & knees on ground) position, extend your leg behind you & your opposite are in front of you...trying to form a straight line from your arm through your torso/hips to your heel. Hold for 2-3 secs & repeat with the opposite pair. - REVERSE FLY - lying prone on an incline bench or stability ball, hold a pair of dumbbells in your hands directly below your chest. Keeping your arms straight, raise the dumbbells out to each side to shoulder height, keeping your palms facing the floor. Pause for 2-3 secs, then slowly lower back to the starting position. - COBRAS🐍 - lying prone on a stability ball, hold a pair of dumbbells in your hands directly below your chest. Lift your chest off the ball 3-4 inches. As you do, pull your arms behind you, with your hands moving toward your hips, pinching your shoulder blades together. Keep your palms facing the floor. Hold for 2-3 sec. Slowly lower your body & arms back to the start. - 🔥🔥🔥Which one do you need to add to your workouts?
Trying to achieve some type of change in your health and fitness?! Mindset matters!🧠
☀️
Shift away from the negative self talk about yourself and your body.🙅🏼‍♀️
☀️
Reframe your statements to focus on the positives.⚡️
☀️
Think about what you want to GAIN, not what you want to lose.💪🏼
☀️
And don’t forget to love yourself. ❤️
☀️
These small mindset shifts will impact your ability to see positive change, no matter your goals. ✨
Trying to achieve some type of change in your health and fitness?! Mindset matters!🧠 ☀️ Shift away from the negative self talk about yourself and your body.🙅🏼‍♀️ ☀️ Reframe your statements to focus on the positives.⚡️ ☀️ Think about what you want to GAIN, not what you want to lose.💪🏼 ☀️ And don’t forget to love yourself. ❤️ ☀️ These small mindset shifts will impact your ability to see positive change, no matter your goals. ✨
NOT ALL CALORIES ARE THE SAME
By @evolvetrainingsystem
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Things to consider when picking your foods:
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Will this fit into my macros?
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Will this keep me full long enough to spread my calories through out the day accordingly? (fat loss)
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Will I be able to digest this in a few hours so I can eat again? (for muscle gain)
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Will this provide me with the energy I need to get through the day and workout
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Just because foods have similar calories doesn’t mean the macro nutrients are the same
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The macro and micro nutrients will directly effect your energy, performance, digestion, hormones, sleep, and fitness goal progress
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #losingweight #highprotein
NOT ALL CALORIES ARE THE SAME By @evolvetrainingsystem . Things to consider when picking your foods: . Will this fit into my macros? . Will this keep me full long enough to spread my calories through out the day accordingly? (fat loss) . Will I be able to digest this in a few hours so I can eat again? (for muscle gain) . Will this provide me with the energy I need to get through the day and workout . Just because foods have similar calories doesn’t mean the macro nutrients are the same . The macro and micro nutrients will directly effect your energy, performance, digestion, hormones, sleep, and fitness goal progress . . . . #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #losingweight  #highprotein 
By @nickkrantzfit
He wrote:
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🥩Does Meal Frequency Boost Metabolism?🍽 by @nickkrantzfit
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🍳Eating food six times a day, or very high meal frequency, does not seem to increase the overall metabolic rate more than simply eating three times a day.
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🍕If such a meal frequency can help you feel better on a diet then it can be useful but it alone WON’T cause weight loss or prevent weight gain.
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🥑In practice, evidence shows that, given an equal amount of daily calories, the number of meals largely makes no difference in fat loss.[1] Moreover, some studies suggest that having smaller meals more often makes it harder to feel full, potentially leading to increased food intake.[2]
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🥩The Truth: Digestion does slightly increase your metabolic rate, but meal frequency has less effect than the total caloric content of the food consumed.
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1. Stote KS, et al. Am J Clin Nutr. (2007)
2. Ohkawara K, et al . Obesity (Silver Spring). (2013)
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#weightloss #weightlossdiet #weightlossplan #diet #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #losingweight #highprotein
By @nickkrantzfit He wrote: ・・・ 🥩Does Meal Frequency Boost Metabolism?🍽 by @nickkrantzfit . 🍳Eating food six times a day, or very high meal frequency, does not seem to increase the overall metabolic rate more than simply eating three times a day. . 🍕If such a meal frequency can help you feel better on a diet then it can be useful but it alone WON’T cause weight loss or prevent weight gain. . 🥑In practice, evidence shows that, given an equal amount of daily calories, the number of meals largely makes no difference in fat loss.[1] Moreover, some studies suggest that having smaller meals more often makes it harder to feel full, potentially leading to increased food intake.[2] . 🥩The Truth: Digestion does slightly increase your metabolic rate, but meal frequency has less effect than the total caloric content of the food consumed. . 1. Stote KS, et al. Am J Clin Nutr. (2007) 2. Ohkawara K, et al . Obesity (Silver Spring). (2013) . . . . . . #weightloss  #weightlossdiet  #weightlossplan  #diet  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #losingweight  #highprotein 
Self-care is...buying yourself sunflowers on a rainy Saturday to make you smile. Made Sunday morning a little brighter as well! Sundays are made for #selfcare! What’s your favorite form??
Self-care is...buying yourself sunflowers on a rainy Saturday to make you smile. Made Sunday morning a little brighter as well! Sundays are made for #selfcare ! What’s your favorite form??
Fast food is not always ‘fast food’
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My go to every single morning, yes even weekends, is the over night oat! For these I use 45g oats, 1/2 cup alomond and that’s IT! I add one packet of splenda and cinnamon to taste for funzies and then i’m done! ..
I tend to make these in ‘bulk’ making 5-7 containers at a time for the week. Depending on your schedule you can have these in addition with a solid cooked meal (eggs and veggies...check my ig story😉) OR if you’re in a rush pair it with a protein shake. If you wanted to be less boring than I feel free add berries, nut butters, seeds ect
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Hoppy Sunday!
Fast food is not always ‘fast food’ .. My go to every single morning, yes even weekends, is the over night oat! For these I use 45g oats, 1/2 cup alomond and that’s IT! I add one packet of splenda and cinnamon to taste for funzies and then i’m done! .. I tend to make these in ‘bulk’ making 5-7 containers at a time for the week. Depending on your schedule you can have these in addition with a solid cooked meal (eggs and veggies...check my ig story😉) OR if you’re in a rush pair it with a protein shake. If you wanted to be less boring than I feel free add berries, nut butters, seeds ect .. Hoppy Sunday!
You’re only as good as your resources!!! If you’re getting all your info from suspect sources and passing it on, then your clients are gonna have a bad time. They can only focus on so much at once, so we need to make sure that focus is going to be effective.

Trusted sources are SO hard to come by, not least because the people talking the most nonsense can be the most convincing!! This is why I’ve started sharing a compilation of pages and tools which I know are up-to-date and evidence-based. .
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I’ll be adding to the list constantly, today I’ve added a gut health webinar from the British Nutrition Foundation, which is completely free. Being from a real organisation it’s not a sales tactic or influenced by affiliate links!! .
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Gut health is a complex subject, and there’s a lot of bad info out there which is not yet supported by science. Even some coaching qualifications are exaggerating a few claims, so it’s important to get those facts straight before passing any information on. (I wrote my dissertation on the microbiome so I get especially uppity when I see half-truths sold as fact!)
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Clink the link on my bio or view on the website at: www.coachesraiseyourgame.com/resources .

Check back soon as I'll be adding many more this week. 
May the truth be with you!
~ Nat :)
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#bodypositivity #allfoodsfit #wellnesscoach #wellpreneur #healthcoach #nutritioncoach #nutritionadvice #iinhealthcoach #certifiedhealthcoach
You’re only as good as your resources!!! If you’re getting all your info from suspect sources and passing it on, then your clients are gonna have a bad time. They can only focus on so much at once, so we need to make sure that focus is going to be effective. Trusted sources are SO hard to come by, not least because the people talking the most nonsense can be the most convincing!! This is why I’ve started sharing a compilation of pages and tools which I know are up-to-date and evidence-based. . . I’ll be adding to the list constantly, today I’ve added a gut health webinar from the British Nutrition Foundation, which is completely free. Being from a real organisation it’s not a sales tactic or influenced by affiliate links!! . . Gut health is a complex subject, and there’s a lot of bad info out there which is not yet supported by science. Even some coaching qualifications are exaggerating a few claims, so it’s important to get those facts straight before passing any information on. (I wrote my dissertation on the microbiome so I get especially uppity when I see half-truths sold as fact!) . . Clink the link on my bio or view on the website at: www.coachesraiseyourgame.com/resources . Check back soon as I'll be adding many more this week. May the truth be with you! ~ Nat :) . . . #bodypositivity  #allfoodsfit  #wellnesscoach  #wellpreneur  #healthcoach  #nutritioncoach  #nutritionadvice  #iinhealthcoach  #certifiedhealthcoach 
Anti-Ageing Foods
•••
Hey healthy people👋🏻☺️ Let's talk about the best fountain of #youth - Our food! Because what you eat can and will have a dramatic effect on your skin💕 .

These delicious and nutritious foods will help slow down the effects of ageing in every part of your body- from your skin to your brain, heart and joints💙 Of course these foods are not the only #antiageing foods, in general all whole plant foods which are rich in antioxidants and which are anti-inflammatory are perfect to naturally slow ageing☺️. #behealthywithSOH

PLEASE DM US FOR CUSTOMISED MEAL PLANS💫

#antiageing#antiageingfoods#powerfoods#berries#broccoli#begorgeous#befit#behealthybefitbeyou#befitbecauseyoudeserveit#sliceofhealth#sliceoffitness#SOH#befitbehealthy#carbs#protein#vitaminsandminerals#antioxidants#naturalfood#organicfood#nutritioncoach#nutritionist#nutritionfacts#behealthyandhappy ☺️
Anti-Ageing Foods ••• Hey healthy people👋🏻☺️ Let's talk about the best fountain of #youth  - Our food! Because what you eat can and will have a dramatic effect on your skin💕 . These delicious and nutritious foods will help slow down the effects of ageing in every part of your body- from your skin to your brain, heart and joints💙 Of course these foods are not the only #antiageing  foods, in general all whole plant foods which are rich in antioxidants and which are anti-inflammatory are perfect to naturally slow ageing☺️. #behealthywithSOH  PLEASE DM US FOR CUSTOMISED MEAL PLANS💫 #antiageing #antiageingfoods #powerfoods #berries #broccoli #begorgeous #befit #behealthybefitbeyou #befitbecauseyoudeserveit #sliceofhealth #sliceoffitness #SOH #befitbehealthy #carbs #protein #vitaminsandminerals #antioxidants #naturalfood #organicfood #nutritioncoach #nutritionist #nutritionfacts #behealthyandhappy  ☺️
📍LOSING WEIGHT TAKES TIME!📍
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Wanna know the one thing that nearly every struggling dieter has in common?
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A lack of PATIENCE ⏰
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It's the reason people repeatedly fall for the latest FAD diets or shovel out wads of moolah for ludicrous weight loss products they see on T.V. infomercials 🤦‍♂️💸 ...
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Deep down, they know it's all bull crap. But it's hard to resist things that makes enticing claims like, "drop 30 pounds in 30 days!" or "a slim belly in just two weeks!"
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HERE'S THE TRUTH ✅: losing weight is going to take time, and there ain't no changing that fact. Knowing this, you can go one of three directions:
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1️⃣ - Get all hot 'n' fussy 😡 that it's going to take time and never get started...
2️⃣ - Be an Impatient Dieter and continue following extreme weight loss protocols (that probably last two weeks, tops) 
3️⃣- Become a Patient Dieter, accept that losing weight takes time, and focus on making sustainable changes that'll help you stay consistent.
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Ultimately, the choice is yours. But trust me when I say that the Patient Dieter — one who embraces the journey and importance of building a healthier lifestyle — is who will ultimately succeed in the long run 💪
Credits to @cartergood ———
#cartergood #weightloss #weightlossjourney #weightlossmotivation #weightlossinspiration #dieting #losingweight #patience #consistency #weightlosstips #weightlosssupport #weightlossstruggle #fit #fitness #fitnessjourney #bodybuilding #weightwatchers #nutrisystem #slimfast #juicefast #dieting #weightlosscommunity #weightlosscoach #fitnesscoach #dietcoach #nutrition #nutritioncoach #healthyweightloss
📍LOSING WEIGHT TAKES TIME!📍 — Wanna know the one thing that nearly every struggling dieter has in common? - A lack of PATIENCE ⏰ - It's the reason people repeatedly fall for the latest FAD diets or shovel out wads of moolah for ludicrous weight loss products they see on T.V. infomercials 🤦‍♂️💸 ... - Deep down, they know it's all bull crap. But it's hard to resist things that makes enticing claims like, "drop 30 pounds in 30 days!" or "a slim belly in just two weeks!" - HERE'S THE TRUTH ✅: losing weight is going to take time, and there ain't no changing that fact. Knowing this, you can go one of three directions: - 1️⃣ - Get all hot 'n' fussy 😡 that it's going to take time and never get started... 2️⃣ - Be an Impatient Dieter and continue following extreme weight loss protocols (that probably last two weeks, tops) 3️⃣- Become a Patient Dieter, accept that losing weight takes time, and focus on making sustainable changes that'll help you stay consistent. - Ultimately, the choice is yours. But trust me when I say that the Patient Dieter — one who embraces the journey and importance of building a healthier lifestyle — is who will ultimately succeed in the long run 💪 Credits to @cartergood ——— #cartergood  #weightloss  #weightlossjourney  #weightlossmotivation  #weightlossinspiration  #dieting  #losingweight  #patience  #consistency  #weightlosstips  #weightlosssupport  #weightlossstruggle  #fit  #fitness  #fitnessjourney  #bodybuilding  #weightwatchers  #nutrisystem  #slimfast  #juicefast  #dieting  #weightlosscommunity  #weightlosscoach  #fitnesscoach  #dietcoach  #nutrition  #nutritioncoach  #healthyweightloss 
Mehr Wasser Trinken

Wie schaffst du es mind. 2 L Wasser am Tag zu trinken? Besorge dir am besten eine Flasche (am besten BPA-frei) die eine ML-Angabe hat, woran du messen kannst wie viel du bereits du getrunken hast. 
Am Anfang fühlt sich mehr und bewusster trinken etwas ungewohnt an, aber wie mit allem ist das eine Gewohnheit die erzogen werden kann. 
Stay Strong and Drink your Water, 
Aleks
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#AngeLoveNutrition #ALNtribe #ALNmindset #nutritioncoaching #nutrition #coach #nutritioncoach #flexibledieting #flexibleernährung #macros #macrocoaching #macrocoach #nutritionmatters #macromatter #macrosmatter #calories #foodblogger #healthyeating #eathealthy #water
Mehr Wasser Trinken Wie schaffst du es mind. 2 L Wasser am Tag zu trinken? Besorge dir am besten eine Flasche (am besten BPA-frei) die eine ML-Angabe hat, woran du messen kannst wie viel du bereits du getrunken hast. Am Anfang fühlt sich mehr und bewusster trinken etwas ungewohnt an, aber wie mit allem ist das eine Gewohnheit die erzogen werden kann. Stay Strong and Drink your Water, 
Aleks • • #AngeLoveNutrition  #ALNtribe  #ALNmindset  #nutritioncoaching  #nutrition  #coach  #nutritioncoach  #flexibledieting  #flexibleernährung  #macros  #macrocoaching  #macrocoach  #nutritionmatters  #macromatter  #macrosmatter  #calories  #foodblogger  #healthyeating  #eathealthy  #water 
Everybody ask me how do I keep my skin look young and clean without going to facials and using creams and facial masks ? Everything is come back to my diet. The foods and beverages you consume affect more than your weight. The appearance of your skin is affected so much by what you eat . Drink water regularly to hydrate your skin from the inside. Focus on a healthy, balanced diet to nourish your skin with the necessary nutrients to stay younger looking and avoid wrinkles. Including vitamin C, antioxidants and protein in your diet will make a big difference !🍒🥦🥒🍈#eatclean#healthyskin#dietitian#nutritionist#npccompetitor#nutritioncoach
Everybody ask me how do I keep my skin look young and clean without going to facials and using creams and facial masks ? Everything is come back to my diet. The foods and beverages you consume affect more than your weight. The appearance of your skin is affected so much by what you eat . Drink water regularly to hydrate your skin from the inside. Focus on a healthy, balanced diet to nourish your skin with the necessary nutrients to stay younger looking and avoid wrinkles. Including vitamin C, antioxidants and protein in your diet will make a big difference !🍒🥦🥒🍈#eatclean #healthyskin #dietitian #nutritionist #npccompetitor #nutritioncoach 
🌟
Allez suivre @Gwen24fit,
Présente sur l'event national des leaders à Disney en ce moment, elle va envoyer du lourd sur les mois à venir ! Go Go Go ! 😘
🌟 Allez suivre @Gwen24fit, Présente sur l'event national des leaders à Disney en ce moment, elle va envoyer du lourd sur les mois à venir ! Go Go Go ! 😘
Lunch on the deck! This view is dreamy. 💚🌊
Lunch on the deck! This view is dreamy. 💚🌊
It's much healthier to be vegan or vegetarian?🧐👇🏻
Oh my gosh, why? Being healthy completely depends on the foods being eaten. For example, a diet rich in #Oreos and salted crisps is vegan and unhealthy.
It doesn't matter if you're on a #vegan diet, #paleo diet or #keto diet, you still have to make healthier decisions on a daily basis. There are a lot of chocolate options out there for all kinds of diets. Clear your mind of that "vegan means healthy" or "paleo means healthy" thinking. It's just a way of living and not necessarily a healthier one.
Just because you are following one of those regimes, does not mean you will lose weight or be more healthy. A lot of people switch to, say a plant-based diet and lose weight. Awesome! But it's not because plant-based is beneficial for weight loss.
It's because those people ate crap all day before and now they consume more fresh whole foods and less processed food and are therefore easier satiated and eat less calories.
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#slickcoach #healthylifestyle #bereal #girlswholift #weightloss #weightlossjourney #losingweight #diet #nutrition #nutritioncoach #lifestyle #healthy #fitnessmotivation #fitness #fitness #fitspo #fitlife #fitfam #enjoylife #enjoyfood #food #plantbased #ketogenic #workout #freshfood #wholefoods
It's much healthier to be vegan or vegetarian?🧐👇🏻 Oh my gosh, why? Being healthy completely depends on the foods being eaten. For example, a diet rich in #Oreos  and salted crisps is vegan and unhealthy. It doesn't matter if you're on a #vegan  diet, #paleo  diet or #keto  diet, you still have to make healthier decisions on a daily basis. There are a lot of chocolate options out there for all kinds of diets. Clear your mind of that "vegan means healthy" or "paleo means healthy" thinking. It's just a way of living and not necessarily a healthier one. Just because you are following one of those regimes, does not mean you will lose weight or be more healthy. A lot of people switch to, say a plant-based diet and lose weight. Awesome! But it's not because plant-based is beneficial for weight loss. It's because those people ate crap all day before and now they consume more fresh whole foods and less processed food and are therefore easier satiated and eat less calories. . . . #slickcoach  #healthylifestyle  #bereal  #girlswholift  #weightloss  #weightlossjourney  #losingweight  #diet  #nutrition  #nutritioncoach  #lifestyle  #healthy  #fitnessmotivation  #fitness  #fitness  #fitspo  #fitlife  #fitfam  #enjoylife  #enjoyfood  #food  #plantbased  #ketogenic  #workout  #freshfood  #wholefoods 
The (almost) 2-ingredient banana pancakes. Perfect for Sundays, but easy enough for any day. 👊🏼 Recipe from the Loveleaf Summer Cleanse! 👇🏼
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(Serves 1-2)
MAKE THE BATTER. In a small bowl, mash 1 banana. Add two eggs and whisk with a fork until well mixed. Add a good pinch of sea salt and 1/2 teaspoon of vanilla extract.
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COOK THE PANCAKES. Melt 1 teaspoon coconut oil in a skillet over medium heat. Drop about 2 tablespoons of batter onto the hot pan. Cook for 1-2 minutes per side or until golden brown and repeat with remaining batter.
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TOP. Top with extra banana slices, a little coconut oil, yogurt, or almond butter, if desired.
The (almost) 2-ingredient banana pancakes. Perfect for Sundays, but easy enough for any day. 👊🏼 Recipe from the Loveleaf Summer Cleanse! 👇🏼 - (Serves 1-2) MAKE THE BATTER. In a small bowl, mash 1 banana. Add two eggs and whisk with a fork until well mixed. Add a good pinch of sea salt and 1/2 teaspoon of vanilla extract. - COOK THE PANCAKES. Melt 1 teaspoon coconut oil in a skillet over medium heat. Drop about 2 tablespoons of batter onto the hot pan. Cook for 1-2 minutes per side or until golden brown and repeat with remaining batter. - TOP. Top with extra banana slices, a little coconut oil, yogurt, or almond butter, if desired.
When I first did sled pulls abt 8 months ago, I hated it so much. Sucha merepek feeling. I can’t even pull a 10kg without swinging my hips.
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Fast forward to today, this is hands down my most fav exercise just after deadlift and I try to pull once a week cause it’s just a nice feeling to feel strong.
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So here are some tips with sled pulls by yours truly that you can try to apply to your own movement next time you do it:
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1. The hardest and worst part of the pulls is to get it to move. So keep that in mind that once you can move it, everything is not so bad anymore.
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2. Take long strides with your arms - the longer the better and work as fast as you can. The slower you are the harder it is so don’t let your mind stop you from going fast.
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3. Your arms will give out. If you don’t feel anything in your arms, you’re not going heavy enough or you’re just swinging your hips too much. So go heavy. It’s supposed to be a heavy exercise.
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4. Everything will feel like the end of the world in the 15-20 seconds you’re pulling. Your biceps will scream and your upper back will cry. But don’t you dare give up. Think positive and just pull. Get it towards you and then nice work, you can take a 5 second breather before moving on. Also wearing long colourful socks can help.
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Challenges like these is not just important but can be fun in helping us stay strong, fit, mobilised and moving. Also, did I mention it’s sucha good feeling to feel and be strong?
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I feel like organising a sled day in the Studio where we just come together and pull some sleds for fun. Who’s up for it? 💪🏾 #SLEDPULL
When I first did sled pulls abt 8 months ago, I hated it so much. Sucha merepek feeling. I can’t even pull a 10kg without swinging my hips. - Fast forward to today, this is hands down my most fav exercise just after deadlift and I try to pull once a week cause it’s just a nice feeling to feel strong. - So here are some tips with sled pulls by yours truly that you can try to apply to your own movement next time you do it: - 1. The hardest and worst part of the pulls is to get it to move. So keep that in mind that once you can move it, everything is not so bad anymore. - 2. Take long strides with your arms - the longer the better and work as fast as you can. The slower you are the harder it is so don’t let your mind stop you from going fast. - 3. Your arms will give out. If you don’t feel anything in your arms, you’re not going heavy enough or you’re just swinging your hips too much. So go heavy. It’s supposed to be a heavy exercise. - 4. Everything will feel like the end of the world in the 15-20 seconds you’re pulling. Your biceps will scream and your upper back will cry. But don’t you dare give up. Think positive and just pull. Get it towards you and then nice work, you can take a 5 second breather before moving on. Also wearing long colourful socks can help. - Challenges like these is not just important but can be fun in helping us stay strong, fit, mobilised and moving. Also, did I mention it’s sucha good feeling to feel and be strong? - I feel like organising a sled day in the Studio where we just come together and pull some sleds for fun. Who’s up for it? 💪🏾 #SLEDPULL 
#MorningsWithMilat - Episode_22 -
✔LIKE & ✔TAG your friends to let them know of this great benefit too 🙂😉.
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Follow me for daily Nutrition series & tips!
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Follow @mihrabanimedia for daily Fitness Motivational & Instruction posts!
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Use These Hashtags On Your Fitness & Nutrition Posts > #fnumilat #mihrabanimedia
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#Healthyfoodrecipes #healthyfood #healthylifestyle #healthyeating #healthier #healthybreakfast #healthylife #healthcoach #healthybody #healthyhabits #nutritioncoach #nutritions #nutritionniste #nutritionalyeast #nutritionfacts #nutritiontips #nutritioncoaching #herbalifenutrition #nutritioneducation #burgers #pumpkinseed #gymsharkwomen #gymfit #cauliflower #hormones #gymlifestyle  #healthyway
#MorningsWithMilat  - Episode_22 - ✔LIKE & ✔TAG your friends to let them know of this great benefit too 🙂😉. - Follow me for daily Nutrition series & tips! - Follow @mihrabanimedia for daily Fitness Motivational & Instruction posts! - Use These Hashtags On Your Fitness & Nutrition Posts >#fnumilat  #mihrabanimedia  - #Healthyfoodrecipes  #healthyfood  #healthylifestyle  #healthyeating  #healthier  #healthybreakfast  #healthylife  #healthcoach  #healthybody  #healthyhabits  #nutritioncoach  #nutritions  #nutritionniste  #nutritionalyeast  #nutritionfacts  #nutritiontips  #nutritioncoaching  #herbalifenutrition  #nutritioneducation  #burgers  #pumpkinseed  #gymsharkwomen  #gymfit  #cauliflower  #hormones  #gymlifestyle  #healthyway 
Ich halte mich nicht gerne an Regeln. Ich denke immer 'das muss doch auch mit Liebe und Improvisation gehen'. Und manchmal klappt es und manchmal eben nicht.
🔹🔹🔹
Diesmal hat es geklappt.
Mega lecker:
- Kichererbsen und Linsen kochen
- mit Oliven zermanschen
- Kräutersalz und Pfeffer dazu
- essen
Lecker und gesund.
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#betterlifeproject #betterlife #bodytransforming #nutrition #ernährungsplan #ernährung #foodideas #foodstagram #instafood #stoffwechsel #Ballaststoff #fitness #healthylifestyle #foodporn #nutritioncoach #vitalitycoach #personaltrainer #foodcoach #healthylifestyle #healthyfood #vegan #lecker #snackidea
Ich halte mich nicht gerne an Regeln. Ich denke immer 'das muss doch auch mit Liebe und Improvisation gehen'. Und manchmal klappt es und manchmal eben nicht. 🔹🔹🔹 Diesmal hat es geklappt. Mega lecker: - Kichererbsen und Linsen kochen - mit Oliven zermanschen - Kräutersalz und Pfeffer dazu - essen Lecker und gesund. . #betterlifeproject  #betterlife  #bodytransforming  #nutrition  #ernährungsplan  #ernährung  #foodideas  #foodstagram  #instafood  #stoffwechsel  #Ballaststoff  #fitness  #healthylifestyle  #foodporn  #nutritioncoach  #vitalitycoach  #personaltrainer  #foodcoach  #healthylifestyle  #healthyfood  #vegan  #lecker  #snackidea 
💚
Nous proposons une opportunité nutritionnelle, professionnelle mais surtout un style de vie extraordinaire où nous faisons les choses avec passion parce que ... Nous sommes Herbalife !
💚 Nous proposons une opportunité nutritionnelle, professionnelle mais surtout un style de vie extraordinaire où nous faisons les choses avec passion parce que ... Nous sommes Herbalife !
An epic day at @nirvanastrength #Bali — finally had the chance to participate in a @iceman_hof course. Breathing, meditation, and ice bathing — feeling super charged!
An epic day at @nirvanastrength #Bali  — finally had the chance to participate in a @iceman_hof course. Breathing, meditation, and ice bathing — feeling super charged!
Bom dia de nutrinha e Personal versão Mini 🤗 (esse é dos bons!) Eu e meu treino funcional de mãe, para o resto de nossas vidas...
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Então, quero chegar em vocês com uma abordagem mais amorosa sobre as minhas paixões...
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Fotos posadas em uma academia podem fazer que o discurso sobre a prática de atividade física relacionada à promoção da saúde te pareça pobre e vazio. Como se fosse uma mera busca pela silhueta que te agrada frente ao espelho. Preciso dar uma nova cara, preciso te fazer entender que quando eu falo em rotina de exercício eu falo de concentrar-se no momento presente (alívio para indivíduos ansiosos e deprimidos), concentrar na respiração (talvez evoluir até meditar, que tal?), fortalecer o corpo e sentir-se emocionalmente fortalecido também (é aí que eu quero chegar!) e com essa rotina de exercício sustentar uma rotina alimentar saudável. ✨✨✨
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Porque se “uma coisa leva à outra” vamos entrar nesse loopping positivo e viver bem! ~
Quero que você se esforce para sair da inércia e sinta os benefícios da auto confiança gerada por superar seus limites. (Quantas vezes vou de arrasto colocar os meus tênis nos pés, pensando no meu cansaço, e depois de feito eu me sinto REVITALIZADA 🙏🏻🌟). ~
Só você pode saber o quão difíceis são os seus dias, mas também só você tem o poder de mudá-los. E eu? Eu acredito em você! Vai lá, explora teu potencial e apresenta tua nova versão atualizada para o mundo! 
#floripa #vidasaudavel #treinofuncional #treinotododia #saúde #saudemental #saudedamulher #saudeebemestar #nutricionista #nutricaoeficiente #nutricaocomamor #nutritioncoach
Bom dia de nutrinha e Personal versão Mini 🤗 (esse é dos bons!) Eu e meu treino funcional de mãe, para o resto de nossas vidas... . . . Então, quero chegar em vocês com uma abordagem mais amorosa sobre as minhas paixões... . . . Fotos posadas em uma academia podem fazer que o discurso sobre a prática de atividade física relacionada à promoção da saúde te pareça pobre e vazio. Como se fosse uma mera busca pela silhueta que te agrada frente ao espelho. Preciso dar uma nova cara, preciso te fazer entender que quando eu falo em rotina de exercício eu falo de concentrar-se no momento presente (alívio para indivíduos ansiosos e deprimidos), concentrar na respiração (talvez evoluir até meditar, que tal?), fortalecer o corpo e sentir-se emocionalmente fortalecido também (é aí que eu quero chegar!) e com essa rotina de exercício sustentar uma rotina alimentar saudável. ✨✨✨ ~ Porque se “uma coisa leva à outra” vamos entrar nesse loopping positivo e viver bem! ~ Quero que você se esforce para sair da inércia e sinta os benefícios da auto confiança gerada por superar seus limites. (Quantas vezes vou de arrasto colocar os meus tênis nos pés, pensando no meu cansaço, e depois de feito eu me sinto REVITALIZADA 🙏🏻🌟). ~ Só você pode saber o quão difíceis são os seus dias, mas também só você tem o poder de mudá-los. E eu? Eu acredito em você! Vai lá, explora teu potencial e apresenta tua nova versão atualizada para o mundo! #floripa  #vidasaudavel  #treinofuncional  #treinotododia  #saúde  #saudemental  #saudedamulher  #saudeebemestar  #nutricionista  #nutricaoeficiente  #nutricaocomamor  #nutritioncoach 
Conserve la frescura de sus alimentos en todo momento gracias a nuestros contenedores. #bowl #nutrition #fitness #nutritioncoach #nutritiontips
I am going to the most luxurious resort in Batam with my batam coaches this weekend ! Do you want to be one of us? Join us! 最豪华的观海别墅。我即将协同我的岜淡大队一同出游!欢迎你加入! #recruitcoach #recruitment #myherbalifestyle #seniorcoachnigel #montigoretreat
Picked up some of these @humnutrition products. Excited to try them out.. Will review them soon 🙂
I’ve taken the collagen pop for a few days now and it is sooo refreshing 😍
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#nutrition #supplements #humnutrition #digestives #detox #collagen #vitaminc #skinbooster #skincare #skinboost #dietarysupplement #goodlife #nutritioncoach #healthylifestyle #additionalneeds #vitamins #dietarysupplements #nutritionist #nutrition #nutritionalbenefits #eatwell #booster #wellnesscoach #chennai
Picked up some of these @humnutrition products. Excited to try them out.. Will review them soon 🙂 I’ve taken the collagen pop for a few days now and it is sooo refreshing 😍 . . . #nutrition  #supplements  #humnutrition  #digestives  #detox  #collagen  #vitaminc  #skinbooster  #skincare  #skinboost  #dietarysupplement  #goodlife  #nutritioncoach  #healthylifestyle  #additionalneeds  #vitamins  #dietarysupplements  #nutritionist  #nutrition  #nutritionalbenefits  #eatwell  #booster  #wellnesscoach  #chennai 
Weakness is only a detriment if you allow it to live inside of you. #evictweakness. •
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#strengthfromweakness #balance #willpower #health #wellness #fitness #nutrition #nutritioncoach #nutritionist #fitspo #instafit #nashville #nashvillefit #musiccityfit #nashvegas #cleaneating #nutrienttiming #keto #lowfat #team27 #27healthandwellness #projectbemoredomore #riseabove •
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@crossfittrivium #triviumnation 
@barbellvoodoo #doyouvoodoo 
@promerasports #recoverbetter
Weakness is only a detriment if you allow it to live inside of you. #evictweakness . • • • #strengthfromweakness  #balance  #willpower  #health  #wellness  #fitness  #nutrition  #nutritioncoach  #nutritionist  #fitspo  #instafit  #nashville  #nashvillefit  #musiccityfit  #nashvegas  #cleaneating  #nutrienttiming  #keto  #lowfat  #team27  #27healthandwellness  #projectbemoredomore  #riseabove  • • • • @crossfittrivium #triviumnation  @barbellvoodoo #doyouvoodoo  @promerasports #recoverbetter 
We just don't sit there and wish, hope and to expect things to happen or a miracle to drop by. We need to do it, be it and train for it. 
#bodirokku #personaltrainer #fitness #fitnesscoach #fitnessmotivation #fitnesstrainer #running #runningcoach #runforlife #runners #nutritioncoach #bikelife @skechersmalaysia #lapierre
Recepis visí na fb stránkách 🍰 Mák, borůvky, pudink :) I takovýhle mnamky vám zařadím do jídelníčku 😊 Protože proč? Vyváženost, pestrost, balanc 😇
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#nutritioncoach#susmevemvkuchyni#bakingforlife#fitfood#sweetcakes#healtnyeating#healthycake#poppyseed#blueberries#instagood#instapics#foodforlife#foodinsta#befitfoods#
💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - DONUTS 💥 -. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍩A donut or dessert you enjoy today is not going to ruin your entire progress! However what will ruin your progress is punishing yourself for eating it and allowing your entire day to fall at the wayside
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🤫It is so important to alter your mindset and recognize your calories may have gone up slightly from this snack so just reign them back elsewhere and have a light dinner or breakfast etc
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🥞A carb rich meal or treat may actually benefit you if you have had a tough week of training and have been eating in a calorie deficit to help replenish glycogen stores!
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👵🏼I heard something the other day, and it said ‘do what your grandma would do’. What they meant was if you knew you were going to have a social event - ask your grandma what she would do - and the answer would usually be something like if I was going to a BBQ this afternoon I would just have a light breakfast this morning. Its actually that simple * 📷  @whenharrymetsalad
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Tag a friend who'd like this 👇
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💡 #TheMoreYouKnow
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❓ As always, leave questions, ideas or corny jokes in the comments 😎
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💥 #knowgains  🏋️ . . Today's Topic . 💥KNOW - DONUTS 💥 -. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍩A donut or dessert you enjoy today is not going to ruin your entire progress! However what will ruin your progress is punishing yourself for eating it and allowing your entire day to fall at the wayside ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤫It is so important to alter your mindset and recognize your calories may have gone up slightly from this snack so just reign them back elsewhere and have a light dinner or breakfast etc ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞A carb rich meal or treat may actually benefit you if you have had a tough week of training and have been eating in a calorie deficit to help replenish glycogen stores! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👵🏼I heard something the other day, and it said ‘do what your grandma would do’. What they meant was if you knew you were going to have a social event - ask your grandma what she would do - and the answer would usually be something like if I was going to a BBQ this afternoon I would just have a light breakfast this morning. Its actually that simple * 📷 @whenharrymetsalad . Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow  . . ❓ As always, leave questions, ideas or corny jokes in the comments 😎
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Today I’m going to do a 4 part series on how lean people think. This is inspired by an email from @bryankrahn who, in my opinion, is one of the smartest dudes in the industry.
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Lean people get attention.
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Actually they get scrutiny. Lots of it.
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It’s because they’ve got something that most only dream of having – a healthy, strong, desirable body.
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But with great power comes great responsibility. In this case, being in shape means enduring non-stop questioning from your not-so svelte colleagues.
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“Do you eat breakfast? Or do you fast? Do you eat carbs? What about fat? Have you ever tried a low sodium, vegetarian, 'only eat things that are yellow and green' diet?”
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Problem is, all these well meaning people are focusing on just the physical aspects of getting lean. And while diet and exercise are certainly the most important factors, you should also recognize some other things lean folks do.
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1. Forget Goals – At Least the Way You Use Them
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The last 10 years has been about the importance of goals. And for good reason – goals give generic dreams purpose by setting a deadline.
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For many, an inflexible end date is the missing motivation needed to stop hitting the drive thru and stick to a plan. It will all be over soon enough. Then they can go back to their “normal” life.
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However, lean people don’t think this way. Their “goal” is to be lean and in shape, for life. In fact, the very word “goal” is a misnomer – it’s just who they are. They’re lean and fit. Period.
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Now they may still use dedicated periods where they turn up the heat and intensify their efforts, but they never shut it all off and abandon everything they’ve been doing. So when you’re lean, there’s no off-season. Just periods where you allow for a little less focus and a little more variety.
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Stop seeing this process as a “thing” with an end date. Embrace it as a transformation.
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Part 2 coming soon!
Today I’m going to do a 4 part series on how lean people think. This is inspired by an email from @bryankrahn who, in my opinion, is one of the smartest dudes in the industry. - Lean people get attention. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Actually they get scrutiny. Lots of it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s because they’ve got something that most only dream of having – a healthy, strong, desirable body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But with great power comes great responsibility. In this case, being in shape means enduring non-stop questioning from your not-so svelte colleagues. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Do you eat breakfast? Or do you fast? Do you eat carbs? What about fat? Have you ever tried a low sodium, vegetarian, 'only eat things that are yellow and green' diet?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Problem is, all these well meaning people are focusing on just the physical aspects of getting lean. And while diet and exercise are certainly the most important factors, you should also recognize some other things lean folks do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Forget Goals – At Least the Way You Use Them ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The last 10 years has been about the importance of goals. And for good reason – goals give generic dreams purpose by setting a deadline. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For many, an inflexible end date is the missing motivation needed to stop hitting the drive thru and stick to a plan. It will all be over soon enough. Then they can go back to their “normal” life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, lean people don’t think this way. Their “goal” is to be lean and in shape, for life. In fact, the very word “goal” is a misnomer – it’s just who they are. They’re lean and fit. Period. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now they may still use dedicated periods where they turn up the heat and intensify their efforts, but they never shut it all off and abandon everything they’ve been doing. So when you’re lean, there’s no off-season. Just periods where you allow for a little less focus and a little more variety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop seeing this process as a “thing” with an end date. Embrace it as a transformation. - Part 2 coming soon!
💢Change Your Life💢⠀
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One of the most daunting and yet empowering things you can hear and accept in your life - is that only you can change it. ⠀
...⠀
We all want someone to do it for us. To just swoop in, snap there fingers and boom - goals achieved, happiness attained and life changed. But (un)fortunately that's not how it works. You gotta do it yourself. That's what's daunting - what if you can't, what if you're not strong, smart, good looking enough to do it? You'll be stuck like this forever right? Wrong.⠀
...⠀
What's empowering about it is the realisation that it's all within your control and no one elses. So what if you're not strong enough, smart enough or good looking enough? You can change that and get what you want. You can get train and get stronger, study and get smarter, and you can, well, okay 2 out of 3 ain't bad.⠀
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My point is - take the control. Enjoy that power. Change your life. After all, if it was possible for other people to change your life for you - who's to say they'd change it into the one you want? The fulfilment doesn't come with the arrival at your goal - it's from the journey. You won't be happy because you have abs, or a new car, you'll be happy having put the work in, coming through the hard times and proving to yourself what you're worth. You're not proud of the car, you're proud of yourself. ⠀
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So take that control and set some goals that scare the shit outta you. Then go get them.⠀
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Look after each other and chat soon,⠀
Ryan⠀
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📸 Instagram: @ryanc_fit .⠀⠀⠀
📩 Email: ryan@ryanc.fit⠀⠀⠀
🌐 Web: http://RyanC.fit⠀⠀⠀
🐥 Twitter: ryanc_fit⠀⠀⠀
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #smoothie #shake #proteinshake #healthydiet #healthyweightloss #weightwatchers
💢Change Your Life💢⠀ ...⠀ One of the most daunting and yet empowering things you can hear and accept in your life - is that only you can change it. ⠀ ...⠀ We all want someone to do it for us. To just swoop in, snap there fingers and boom - goals achieved, happiness attained and life changed. But (un)fortunately that's not how it works. You gotta do it yourself. That's what's daunting - what if you can't, what if you're not strong, smart, good looking enough to do it? You'll be stuck like this forever right? Wrong.⠀ ...⠀ What's empowering about it is the realisation that it's all within your control and no one elses. So what if you're not strong enough, smart enough or good looking enough? You can change that and get what you want. You can get train and get stronger, study and get smarter, and you can, well, okay 2 out of 3 ain't bad.⠀ ...⠀ My point is - take the control. Enjoy that power. Change your life. After all, if it was possible for other people to change your life for you - who's to say they'd change it into the one you want? The fulfilment doesn't come with the arrival at your goal - it's from the journey. You won't be happy because you have abs, or a new car, you'll be happy having put the work in, coming through the hard times and proving to yourself what you're worth. You're not proud of the car, you're proud of yourself. ⠀ ...⠀ So take that control and set some goals that scare the shit outta you. Then go get them.⠀ ...⠀ Look after each other and chat soon,⠀ Ryan⠀ ———————————————⠀⠀⠀ 📸 Instagram: @ryanc_fit .⠀⠀⠀ 📩 Email: ryan@ryanc.fit⠀⠀⠀ 🌐 Web: http://RyanC.fit⠀⠀⠀ 🐥 Twitter: ryanc_fit⠀⠀⠀ ———————————————⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ #weightloss  #weightlossjourney  #weightlossdiet  #weightlossplan  #diet  #dieting  #fatloss  #fatlossjourney  #nutrition  #nutritiontips  #nutritioncoach  #fitness  #fit  #fitnessmotivation  #fitnessjourney  #dietplan  #dietfood  #dietstartsmonday  #nutritionplan  #caloriecounting  #countingcalories  #losingweight  #smoothie  #shake  #proteinshake  #healthydiet  #healthyweightloss  #weightwatchers 
Love, Compassion & Free Spirited Sunday’s!❤️🌞✨⠀⠀⠀⠀
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Follow @run1.uk for more inspiaration 📈⠀⠀⠀⠀⠀⠀
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Crediting the yogis @neyu_ma & @riva_g_ 📸⠀⠀⠀⠀⠀⠀
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Want to add to simplify your healthy lifestyle 🧗‍♀️, visit the link in bio👆Ideal nutrition for your mindfulness needs! 🏄‍♀️⠀
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-⠀⠀⠀⠀⠀⠀ #nutrition #nutritionist #nutritioncoach #nutritionable #nutritional #nutritioniskey #peaceloveyoga #yogaflow #yogaeverydamnday  #run1 #magicmindfulness #focus #metamadness #elevatedenergy #nutritiongoals
Love, Compassion & Free Spirited Sunday’s!❤️🌞✨⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀ Follow @run1.uk for more inspiaration 📈⠀⠀⠀⠀⠀⠀ - ⠀⠀⠀⠀⠀⠀ Crediting the yogis @neyu_ma & @riva_g_ 📸⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀ Want to add to simplify your healthy lifestyle 🧗‍♀️, visit the link in bio👆Ideal nutrition for your mindfulness needs! 🏄‍♀️⠀ -⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀ #nutrition  #nutritionist  #nutritioncoach  #nutritionable  #nutritional  #nutritioniskey  #peaceloveyoga  #yogaflow  #yogaeverydamnday  #run1  #magicmindfulness  #focus  #metamadness  #elevatedenergy  #nutritiongoals 
Spending a lot of time focusing on studying my nutrition level 3 course. I had pretty much given up on it until my tutor emailed me to say if I wanted a 6 month extension then I could have one but there was a small fee (way smaller than the money I’ve paid for the course so would essentially be losing if I didn’t complete it). Glad I have started doing it again as I’m really really enjoying it tbh 🤷🏻‍♀️ learning new things about the way or bodies work and the ways I need to be fuelling my body and all about what different peoples different RDI’s are depending on what stage of life they’re in and what gender they are. Basically it’s just super interesting all around 😌•
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#nutrition #nutritioncoach #foodisfuel #studying #study #healthy #healthyliving #healthylifestyle #healthychoices #healthyishappy #progress #priorities #positivity #positivevibes #fitfam #fitnessjourney #fitness #fitlife #fitnessgirl #gym #gymfit #gymlife #motivation
Spending a lot of time focusing on studying my nutrition level 3 course. I had pretty much given up on it until my tutor emailed me to say if I wanted a 6 month extension then I could have one but there was a small fee (way smaller than the money I’ve paid for the course so would essentially be losing if I didn’t complete it). Glad I have started doing it again as I’m really really enjoying it tbh 🤷🏻‍♀️ learning new things about the way or bodies work and the ways I need to be fuelling my body and all about what different peoples different RDI’s are depending on what stage of life they’re in and what gender they are. Basically it’s just super interesting all around 😌• • • • • #nutrition  #nutritioncoach  #foodisfuel  #studying  #study  #healthy  #healthyliving  #healthylifestyle  #healthychoices  #healthyishappy  #progress  #priorities  #positivity  #positivevibes  #fitfam  #fitnessjourney  #fitness  #fitlife  #fitnessgirl  #gym  #gymfit  #gymlife  #motivation 
Whether it’s a nap, a vacation, a massage, a healthy meal, or reading life changing book do whatever you need to do to recharge your mind, body, and spirit on a regular basis✨🦋
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#eatclean #vegan #plantbased #fitfam #fitspo #lafitness #weightloss #weightlossjourney #cleaneating #fitness #health #nutrition #wellbeing #healthyfood #healthylife #healthyeating #healthyliving #fitlife #fitchick #healthiswealth #healthylifestyle #veganfoodshare #detox #lifecoach #nutritioncoach #mentorship
#weightlosstransformation #weightwatchers #weightlossmotivation 
#nutriditions
Whether it’s a nap, a vacation, a massage, a healthy meal, or reading life changing book do whatever you need to do to recharge your mind, body, and spirit on a regular basis✨🦋 . . . #eatclean  #vegan  #plantbased  #fitfam  #fitspo  #lafitness  #weightloss  #weightlossjourney  #cleaneating  #fitness  #health  #nutrition  #wellbeing  #healthyfood  #healthylife  #healthyeating  #healthyliving  #fitlife  #fitchick  #healthiswealth  #healthylifestyle  #veganfoodshare  #detox  #lifecoach  #nutritioncoach  #mentorship  #weightlosstransformation  #weightwatchers  #weightlossmotivation  #nutriditions