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Dreaming about my refers day coming up like 🍩 I DON’T DO CHEAT DAYS. At least often. I’ve had one after my last competition and that was it for 2018 so far. You don’t need cheat days, they help most mentally though. Refeed’s, those are necessary, and I do those 🥘
Dreaming about my refers day coming up like 🍩 I DON’T DO CHEAT DAYS. At least often. I’ve had one after my last competition and that was it for 2018 so far. You don’t need cheat days, they help most mentally though. Refeed’s, those are necessary, and I do those 🥘
Raise your hand if you love being tan!? 🙋🏻‍♀️☀️ Especially if you love that 2 days after show day leftover tan 😂
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Now would you believe me if I told you I couldn’t even tell you the last time I stepped foot in a tanning bed. Maybe 2013/2014???
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I used to love going tanning. I’d go maybe 3-4 times a week. Especially in the winter. It was nice to go in & just warm up because I hate the cold 😂 
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Being a cosmetologist & having gone to school for all things hair, skin, & nails I knew it wasn’t good for my skin long term. Wrinkles, free radical damage, premature aging, risk of skin cancer, etc. but I still continued to go even after my grandmother had a patch of skin cancer removed simply because I loved the way being tan made me feel...just overall happier. Being in warmth & sunlight has always helped with my anxiety. 
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When I finally had to cancel my membership because I had to start paying student loans it was a blessing in disguise for both my skin & my wallet 😂 I tried SOOOO many different drug store self tanners after that, but they either didn’t give the color that I wanted, went on streaky, or didn’t last very long.
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I found @rossaselftanning , the self tanner I’m wearing in this photo, a little over a year ago & I’ve been obsessed ever since 🤷🏻‍♀️ Getting to meet everyone behind the company at the Olympia last year only made me love it even more. It’s the only self tanner I’ve ever used that gives me that fresh off a week long vacation or few days after a competition tan that I love 💜 & I’ll never go back.
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#beatskincancer & get that glow in a safe way with my code: meghan at checkout
Raise your hand if you love being tan!? 🙋🏻‍♀️☀️ Especially if you love that 2 days after show day leftover tan 😂 _ Now would you believe me if I told you I couldn’t even tell you the last time I stepped foot in a tanning bed. Maybe 2013/2014??? _ I used to love going tanning. I’d go maybe 3-4 times a week. Especially in the winter. It was nice to go in & just warm up because I hate the cold 😂 _ Being a cosmetologist & having gone to school for all things hair, skin, & nails I knew it wasn’t good for my skin long term. Wrinkles, free radical damage, premature aging, risk of skin cancer, etc. but I still continued to go even after my grandmother had a patch of skin cancer removed simply because I loved the way being tan made me feel...just overall happier. Being in warmth & sunlight has always helped with my anxiety. _ When I finally had to cancel my membership because I had to start paying student loans it was a blessing in disguise for both my skin & my wallet 😂 I tried SOOOO many different drug store self tanners after that, but they either didn’t give the color that I wanted, went on streaky, or didn’t last very long. _ I found @rossaselftanning , the self tanner I’m wearing in this photo, a little over a year ago & I’ve been obsessed ever since 🤷🏻‍♀️ Getting to meet everyone behind the company at the Olympia last year only made me love it even more. It’s the only self tanner I’ve ever used that gives me that fresh off a week long vacation or few days after a competition tan that I love 💜 & I’ll never go back. _ #beatskincancer  & get that glow in a safe way with my code: meghan at checkout
I have been a Personal Trainer & Competing since 1982 at the age of 15. I reignited my Passion for competing in Natural Body Building at 51 years old. I am still just as "in love" with fitness and teaching people how to change their lives as I was at age 15. I am very thankful for the many who have put their trust in me, to teach them how to take their health back. I am completely obsessed with changing lives!

#TimTimTrainerAZ #Passion #ChangeLives #TeamABS #OnlineCoach #NaturalPro #Lead #Inspire #AntiAging #SportsModelPro #fitness #gym #fit #workout #fitfam #health #bodybuilding #weightloss #cleaneating #muscle #exercise  #healthyfood #strength #gains #fitover50 #naturalbodybuilder #fitnessmodel #dadbod #granddaddy
I have been a Personal Trainer & Competing since 1982 at the age of 15. I reignited my Passion for competing in Natural Body Building at 51 years old. I am still just as "in love" with fitness and teaching people how to change their lives as I was at age 15. I am very thankful for the many who have put their trust in me, to teach them how to take their health back. I am completely obsessed with changing lives! #TimTimTrainerAZ  #Passion  #ChangeLives  #TeamABS  #OnlineCoach  #NaturalPro  #Lead  #Inspire  #AntiAging  #SportsModelPro  #fitness  #gym  #fit  #workout  #fitfam  #health  #bodybuilding  #weightloss  #cleaneating  #muscle  #exercise  #healthyfood  #strength  #gains  #fitover50  #naturalbodybuilder  #fitnessmodel  #dadbod  #granddaddy 
Pt 4/4
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Finally, 9 months and 3,240hrs later, I was DONE.
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I completed everything by the second week of May. I finished an entire month earlier than I had predicted.
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I was speechless, I was so damn proud of myself. I remember bawling and feeling this enormous sense of gratitude and pride in myself.
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All my hard work had just paid off in full.
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I was awarded Valedictorian of my grad class and little did they know, I had already written my speech back in November.
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Standing up on that stage and receiving my diploma was so much more than just being done high school.
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It resembled taking back control my like, it was proof that NO MATTER WHAT I control my outcomes. I oversee my life, I am capable of whatever the fuck I set my mind too, with or without the approval of others.
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I currently hold two records at my high school for most amount of credits achieved in one year and highest number of modules completed.
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So, moral of the story. It doesn’t matter how far you’ve fallen off track, if you want it bad enough, you can have it. It doesn’t matter how many mistakes you’ve made, at any moment you can crawl into the driver’s seat of your life and alter your route.
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Will it be easy? No.
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Will it be worth it? You bet your fucking ass it will be.
Pt 4/4 . . Finally, 9 months and 3,240hrs later, I was DONE. . . I completed everything by the second week of May. I finished an entire month earlier than I had predicted. . . I was speechless, I was so damn proud of myself. I remember bawling and feeling this enormous sense of gratitude and pride in myself. . . All my hard work had just paid off in full. . . I was awarded Valedictorian of my grad class and little did they know, I had already written my speech back in November. . . Standing up on that stage and receiving my diploma was so much more than just being done high school. . . It resembled taking back control my like, it was proof that NO MATTER WHAT I control my outcomes. I oversee my life, I am capable of whatever the fuck I set my mind too, with or without the approval of others. . . I currently hold two records at my high school for most amount of credits achieved in one year and highest number of modules completed. . . So, moral of the story. It doesn’t matter how far you’ve fallen off track, if you want it bad enough, you can have it. It doesn’t matter how many mistakes you’ve made, at any moment you can crawl into the driver’s seat of your life and alter your route. . . Will it be easy? No. . . Will it be worth it? You bet your fucking ass it will be.
If you’re struggling to get traction in your business and you’re wondering if passive income can be yours I’m here to tell you YES IT CAN!!! It’s a matter of setting up a marketing funnel.

I set up such a simple funnel that I launched Friday. It’s a landing page, free offer, thank you page and then 2 emails that sell a $37 ebook bundle.  I didn’t even set the offer up on the thank you page yet! This number will be higher when I do. I was just testing it’s viability through email. 
Today while at church I made $370!!!! Talk about passive income.

And yes, I have the guts to show you my stripe account because I want to show the receipts and not just blow smoke. 
I teach real marketing strategies that work in real life. 
If I can do it, so can you.  There is nothing special about me other than I did the work to set up a funnel. 
If you want to learn real marketing strategies that work I invite you to my private FB community about all things marketing.  Link in my bio! 
I promise you, no fluff. Real marketing. Real profits. Real business.
If you’re struggling to get traction in your business and you’re wondering if passive income can be yours I’m here to tell you YES IT CAN!!! It’s a matter of setting up a marketing funnel. I set up such a simple funnel that I launched Friday. It’s a landing page, free offer, thank you page and then 2 emails that sell a $37 ebook bundle. I didn’t even set the offer up on the thank you page yet! This number will be higher when I do. I was just testing it’s viability through email. Today while at church I made $370!!!! Talk about passive income. And yes, I have the guts to show you my stripe account because I want to show the receipts and not just blow smoke. I teach real marketing strategies that work in real life. If I can do it, so can you. There is nothing special about me other than I did the work to set up a funnel. If you want to learn real marketing strategies that work I invite you to my private FB community about all things marketing. Link in my bio! I promise you, no fluff. Real marketing. Real profits. Real business.
Talk a boat a good weekend...🌅
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How was yours? 😎
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#keywest #boatlife #weekendvibes #sunset
Special shout out to my coach @reynoldsstrong and the team at @startingstrengthonlinecoaching  that helped me to put together my best meet and hit 4.......YES 4 PRs!!!!! Squat 589, bench 418, deadlift 661, total 1670!!!
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I reached out to Matt back in October after reading and listened to everything I could about the Starting Strength method. Matt and his team at Starting Strength Online Coaching are FOOOOOKING AWESOME!
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I have been in competitive powerlifting since 1996 and Matt was still able to squeeze out my best lifting to date. ***
I HIGHLY RECOMMEND @startingstrengthonlinecoaching #startingstrength #startingstrengthonlinecoaching #onlinecoach #onlinecoaching #welookdown
Special shout out to my coach @reynoldsstrong and the team at @startingstrengthonlinecoaching that helped me to put together my best meet and hit 4.......YES 4 PRs!!!!! Squat 589, bench 418, deadlift 661, total 1670!!! *** I reached out to Matt back in October after reading and listened to everything I could about the Starting Strength method. Matt and his team at Starting Strength Online Coaching are FOOOOOKING AWESOME! *** I have been in competitive powerlifting since 1996 and Matt was still able to squeeze out my best lifting to date. *** I HIGHLY RECOMMEND @startingstrengthonlinecoaching #startingstrength  #startingstrengthonlinecoaching  #onlinecoach  #onlinecoaching  #welookdown 
Missing this girl a little extra today💖
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I honestly never could have imagined meeting one of my best friends from coaching- especially one that lives six hours away. It’s hard living so far apart but I’m already planning my next trip to Lexington soon!!
Missing this girl a little extra today💖 - I honestly never could have imagined meeting one of my best friends from coaching- especially one that lives six hours away. It’s hard living so far apart but I’m already planning my next trip to Lexington soon!!
- NAK KURUS? TAPI TERINGIN MAKAN BIG MAC?
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Bersedia lah anda untuk berjalan 100 minit untuk membakarnya semula.
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"Tapi kalau makan Big Mac, mesti jalan2 sekali dlm mall kan? Biasanya sehari suntuk window shopping kat sana."
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Alamak, agak2 biasanya jalan dalam mall terbakar lebih 500 kalori tak?
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PROGRAM TURUN BERAT BADAN ONLINE SESI 37 DAH BUKA
tekan link di bio profile ig@coach_idah untuk daftar
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Follow ig@coach_idah supaya tak tertinggal  tips kurus
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#teamcaoch_idah 
#slimfitfromhome .
Visi:ringan dan sihatkan bumi Allah
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Coach_idah 0165777904
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#NakKurus #KurusCepat #TV3  #diet #onlinecoach #kurusdarirumah #turun5kg #gemukisawssome #dietsihat #jomkurus #juhkurusonline #tipskurus #kurusbadan #menudiet #coachkurus #kebayamerah #motifviral #montok #atasimasalahgemuk #atkin #makan #jubahmurah #dietseimbang #sayanakkurus #coachturunberatbadan  #jalanjalancarimakan#gemuknakslim
- NAK KURUS? TAPI TERINGIN MAKAN BIG MAC? . Bersedia lah anda untuk berjalan 100 minit untuk membakarnya semula. . "Tapi kalau makan Big Mac, mesti jalan2 sekali dlm mall kan? Biasanya sehari suntuk window shopping kat sana." . Alamak, agak2 biasanya jalan dalam mall terbakar lebih 500 kalori tak? . . PROGRAM TURUN BERAT BADAN ONLINE SESI 37 DAH BUKA tekan link di bio profile ig@coach_idah untuk daftar . Follow ig@coach_idah supaya tak tertinggal tips kurus . #teamcaoch_idah  #slimfitfromhome  . Visi:ringan dan sihatkan bumi Allah . Coach_idah 0165777904 . #NakKurus  #KurusCepat  #TV3  #diet  #onlinecoach  #kurusdarirumah  #turun5kg  #gemukisawssome  #dietsihat  #jomkurus  #juhkurusonline  #tipskurus  #kurusbadan  #menudiet  #coachkurus  #kebayamerah  #motifviral  #montok  #atasimasalahgemuk  #atkin  #makan  #jubahmurah  #dietseimbang  #sayanakkurus  #coachturunberatbadan  #jalanjalancarimakan #gemuknakslim 
Someone really missed her daddy and is just so happy to be with him while he sleeps away his jet lag. Warms my heart to see their love, their bond, it’s so strong and very evident. 💕
Someone really missed her daddy and is just so happy to be with him while he sleeps away his jet lag. Warms my heart to see their love, their bond, it’s so strong and very evident. 💕
Monday facts ✅ tag someone who needs to see this! 
#wearefitnessaustralia
I know it's technically a new week, but finally ready to make my website live! It'll be going live tomorrow! That means from Monday (tomorrow) to Monday, August 27th, you and anybody you know can head over and download my 8 week shredding program for FREE! No names or emails required - just click the link I'll provide in my bio and download!!! Let's get shredded!!!
I know it's technically a new week, but finally ready to make my website live! It'll be going live tomorrow! That means from Monday (tomorrow) to Monday, August 27th, you and anybody you know can head over and download my 8 week shredding program for FREE! No names or emails required - just click the link I'll provide in my bio and download!!! Let's get shredded!!!
How would your week be different if you didn’t stuff your face on the weekends?
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If you could actually ENJOY the food you eat, and have a sweet sweet love affair with every meal just like me with this avo toast?! 😂😍😜🥑
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Sooooo many weekends I would binge until the point of getting sick to my stomach.
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And not only would I physically feel icky, gross, and bloated, but I would also...
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Beat myself up about allllll the things I ate...
Beat myself up about having no self control...
Beat myself up about not being able to listen to my body when it was full...
Beat myself up about all my hard work from the week that went down the drain...
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And then I would start Monday off completely cutting out sugar and sweets.
Eating salad and egg whites and chicken and veggies every day.
And severely restricted myself the entire week...
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Just to have the WHOLE CYCLE continue again once I went overboard with eating come the weekend. ...
My Goddesses have said ✌🏻 ✌🏻 ✌🏻 to this frustrating, disempowering, stupid pattern. ...
They learn to indulge to the week AND on the weekends! 
They learn to enjoy the foods they love in moderation with AMAZING PEOPLE.
They get to CELEBRATE THEMSELVES and LIFE ITSELF alongside their favorite foods.
And they get to consistently revel in how much peace it brings them to no longer stress about food and FINALLY LIVE the Food Freedom-Filled Life they know they deserve. ...
It’s time you have that too, Beautiful. Applications for my Goddess of Nourishment Group Program can be completed via clicking the link in my bio. Applications are being submitted daily so I would hop in on applying sooner rather than later before our official start date on September 3rd!
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...
...
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Side note, I attended the most FABULOUS @kitchentableapp Yoga + Avo Toast Bar event with the stunning @forkinplants Food Queen Melissa. To say I had fun is an understatement and not only is my body happy from the yoga, my tummy happy from the deliciously nourishing vegan and gluten free foods, but my heart is the happiest whenever I get to revel in Melissa’s calming, loving, and welcoming presence! Thank you a FABULOUS Sunday morning!
How would your week be different if you didn’t stuff your face on the weekends? ... If you could actually ENJOY the food you eat, and have a sweet sweet love affair with every meal just like me with this avo toast?! 😂😍😜🥑 ... Sooooo many weekends I would binge until the point of getting sick to my stomach. ... And not only would I physically feel icky, gross, and bloated, but I would also... ... Beat myself up about allllll the things I ate... Beat myself up about having no self control... Beat myself up about not being able to listen to my body when it was full... Beat myself up about all my hard work from the week that went down the drain... ... And then I would start Monday off completely cutting out sugar and sweets. Eating salad and egg whites and chicken and veggies every day. And severely restricted myself the entire week... ... Just to have the WHOLE CYCLE continue again once I went overboard with eating come the weekend. ... My Goddesses have said ✌🏻 ✌🏻 ✌🏻 to this frustrating, disempowering, stupid pattern. ... They learn to indulge to the week AND on the weekends! They learn to enjoy the foods they love in moderation with AMAZING PEOPLE. They get to CELEBRATE THEMSELVES and LIFE ITSELF alongside their favorite foods. And they get to consistently revel in how much peace it brings them to no longer stress about food and FINALLY LIVE the Food Freedom-Filled Life they know they deserve. ... It’s time you have that too, Beautiful. Applications for my Goddess of Nourishment Group Program can be completed via clicking the link in my bio. Applications are being submitted daily so I would hop in on applying sooner rather than later before our official start date on September 3rd! ... ... ... ... Side note, I attended the most FABULOUS @kitchentableapp Yoga + Avo Toast Bar event with the stunning @forkinplants Food Queen Melissa. To say I had fun is an understatement and not only is my body happy from the yoga, my tummy happy from the deliciously nourishing vegan and gluten free foods, but my heart is the happiest whenever I get to revel in Melissa’s calming, loving, and welcoming presence! Thank you a FABULOUS Sunday morning!
DEAR PERFECTIONIST

I see you.

I see you trying to show up polished.

Trying to "have it all together." Measuring yourself up to the Instagrammers and influencers you follow. 
Comparing your profiles, your programs and trying to follow “the rules.” I see you holding back your genius.

Why?

Because you’re unsure if you have what it takes?

Maybe.

Fearful of what haters might throw at you?

Maybe.

I see you ... doubting yourself.

I see you ... judging yourself.

I feel you clinging to the idea that there is a right and a wrong way.

Yet you know doing this killing your creativity and your progress.

And trying to be perfect?

It's killing you inside.

It’s dimming your light.

It’s paralyzing you from action.

It’s keeping you dull disguised as "safe". Fuck.

That. 
Shit.

I want you to feel fearless and free. 
Because you were born a wild spirit and an open soul.

This 6 week program is more than strategy and business training... During these 6 weeks I will reprogram you, guide you and show you can work can feel like play.

It can be messy.

It can be strategic AND spiritual.

You will be changed.

Dear Perfectionist... Let’s do this. 
Trust that there is another way. 
A way where you can be free, open and overflowing in abundance.

Let’s go there. ✨✨✨ DM me or comment below for details about 6 Weeks to Sold Out Online (The Wellness Edition!)
DEAR PERFECTIONIST I see you. I see you trying to show up polished. Trying to "have it all together." Measuring yourself up to the Instagrammers and influencers you follow. Comparing your profiles, your programs and trying to follow “the rules.” I see you holding back your genius. Why? Because you’re unsure if you have what it takes? Maybe. Fearful of what haters might throw at you? Maybe. I see you ... doubting yourself. I see you ... judging yourself. I feel you clinging to the idea that there is a right and a wrong way. Yet you know doing this killing your creativity and your progress. And trying to be perfect? It's killing you inside. It’s dimming your light. It’s paralyzing you from action. It’s keeping you dull disguised as "safe". Fuck. That. Shit. I want you to feel fearless and free. Because you were born a wild spirit and an open soul. This 6 week program is more than strategy and business training... During these 6 weeks I will reprogram you, guide you and show you can work can feel like play. It can be messy. It can be strategic AND spiritual. You will be changed. Dear Perfectionist... Let’s do this. Trust that there is another way. A way where you can be free, open and overflowing in abundance. Let’s go there. ✨✨✨ DM me or comment below for details about 6 Weeks to Sold Out Online (The Wellness Edition!)
wasn’t feelin a lift today so I started with some stretching and ended up killing it and havin a full on sweat sesh 💦💦 Did a lot of functional movements today focusing on balance and stability, core, and high intensity full body movements. Full body days are always the funnest 🤷🏻‍♀️ I’d love to try out some new types of workouts or different styles of training. Like kickboxing, yoga, etc sooo if y’all got any cool places in PHX let ya girl know 🤞🏻💛
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#bootygoals #weightlossjourney #weightlifting #weights #gymmotivation #tattoos #confidence #beachbody #beatyesterday #fitnessgirl #fitnessgoals #fitfam #getfit #training #fitnessmotivation #strongnotskinny #workoutmotivation #bikinicompetitor #bikinigirl #fitspo #maketime #fitspiration #fitnesslifestyle #girlswithtattoos #fitchicks #phoenixfitness #onlinecoach #azfitness #personaltrainer
wasn’t feelin a lift today so I started with some stretching and ended up killing it and havin a full on sweat sesh 💦💦 Did a lot of functional movements today focusing on balance and stability, core, and high intensity full body movements. Full body days are always the funnest 🤷🏻‍♀️ I’d love to try out some new types of workouts or different styles of training. Like kickboxing, yoga, etc sooo if y’all got any cool places in PHX let ya girl know 🤞🏻💛 • #bootygoals  #weightlossjourney  #weightlifting  #weights  #gymmotivation  #tattoos  #confidence  #beachbody  #beatyesterday  #fitnessgirl  #fitnessgoals  #fitfam  #getfit  #training  #fitnessmotivation  #strongnotskinny  #workoutmotivation  #bikinicompetitor  #bikinigirl  #fitspo  #maketime  #fitspiration  #fitnesslifestyle  #girlswithtattoos  #fitchicks  #phoenixfitness  #onlinecoach  #azfitness  #personaltrainer 
🥦SET UP YOUR OWN MACROS PT.2🥦
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Win a FREE macro set up from me:
➕Be following me
❤️Like this post
✌🏼Tag 2 friends
...
So now that you know how many calories you need every day to get to your goal (see my last post👉🏼) you need to figure out how many grams of protein, carbs and fat you need to eat for your physique goals.
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🥩Protein
Protein helps you build and maintain muscle so it is important both for losing fat and for gaining muscle. If you’re training to GAIN muscle, start at 1g per pound of bodyweight and if you are working on LOSING fat start at 1.2g per pound of bodyweight. Example: 150lbs=150g or 180g of protein.
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🥑Fats
Fats are very important for proper hormone function and they help us feel more full. For either goal, losing fat or gaining muscle, you want to start your fats at 0.4g per pound of bodyweight. Example: 150lbs= 60g of fats
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🍚Carbs
Carbs are our body’s main and preferred source of energy. Carbs are the macro you want to manipulate the most according to your goals. Carbs are going to fill in the rest of your calories after protein and fats. So this where a little more math comes into play😅 Take the grams of protein and multiply by 4 (150gx4=600cal) and the grams of fat by 9 (60gx9=540cal) then add them together (600+540=1140cal) Now you have the number of calories from protein and fats so subtract that from the calories you found in yesterday’s post, divide by 4 and you have how many grams for carbs to eat each day.
…
It’s a little confusing to get set up at first but once you do it takes a lot of headache out of nutrition and “dieting.” The adjustments are you go are the tough part and it can be hard to know when you change things and how. Like always, if you have questions or need help with your fitness and physique goals just DM me!!
...
#macros #iifym #diet #nutrition #loseweight #gainmuscle #mensphysique #classicphysique #pecs #abs #npc #justlift #leanmuscle #leanbulk #contestprep #onlinecoach #gymshark #fitnessmodel #fittips #mensfitness #sundaysessions
🥦SET UP YOUR OWN MACROS PT.2🥦 … Win a FREE macro set up from me: ➕Be following me ❤️Like this post ✌🏼Tag 2 friends ... So now that you know how many calories you need every day to get to your goal (see my last post👉🏼) you need to figure out how many grams of protein, carbs and fat you need to eat for your physique goals. … 🥩Protein Protein helps you build and maintain muscle so it is important both for losing fat and for gaining muscle. If you’re training to GAIN muscle, start at 1g per pound of bodyweight and if you are working on LOSING fat start at 1.2g per pound of bodyweight. Example: 150lbs=150g or 180g of protein. … 🥑Fats Fats are very important for proper hormone function and they help us feel more full. For either goal, losing fat or gaining muscle, you want to start your fats at 0.4g per pound of bodyweight. Example: 150lbs= 60g of fats ... 🍚Carbs Carbs are our body’s main and preferred source of energy. Carbs are the macro you want to manipulate the most according to your goals. Carbs are going to fill in the rest of your calories after protein and fats. So this where a little more math comes into play😅 Take the grams of protein and multiply by 4 (150gx4=600cal) and the grams of fat by 9 (60gx9=540cal) then add them together (600+540=1140cal) Now you have the number of calories from protein and fats so subtract that from the calories you found in yesterday’s post, divide by 4 and you have how many grams for carbs to eat each day. … It’s a little confusing to get set up at first but once you do it takes a lot of headache out of nutrition and “dieting.” The adjustments are you go are the tough part and it can be hard to know when you change things and how. Like always, if you have questions or need help with your fitness and physique goals just DM me!! ... #macros  #iifym  #diet  #nutrition  #loseweight  #gainmuscle  #mensphysique  #classicphysique  #pecs  #abs  #npc  #justlift  #leanmuscle  #leanbulk  #contestprep  #onlinecoach  #gymshark  #fitnessmodel  #fittips  #mensfitness  #sundaysessions 
The Tortoise & the Hare - WHICH ONE ARE YOU??? I’ve experienced both approaches since I started getting into health and fitness, but one definitely reins over the other in my opinion.
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When I first decided to take control of my lifestyle, I took the “Hare” approach (and I think most of us have at one point or another!) I made swift and radical changes to my diet, eliminating all “bad” foods and restricting my calories to the point I was having dizzy spells and feeling a higher level of exhaustion. I was running every day and would purely go to the gym just to hide behind a treadmill. I would do 10000’s of ab crunches before going to bed every night and was obsessively weighing myself on the scales. I spent hundreds of dollars on “shake diets” and even had an argument with my mum that lasted for 3 days because I refused to eat pumpkin at night “because it has carbs”, to which my mum said it was idiotic haha!!! With the restriction and the excessive, ineffective exercise came rebounds, binge eating and guilt. The only consistent thing about this approach was feeling like shit.
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Once I started adopting the “Tortoise” approach to my lifestyle, with less aggression to my food choices and quality exercise, I began to see more steady results that were maintainable in the long-term. The balance in my nutrition meant that I could still enjoy everything in moderation whilst still working towards my fitness goals, but the freedom of being able to eat whatever I wanted made me so much HAPPIER!!! My adherence was more consistent, my mindset grew a lot stronger and I became less anxious about weighing myself, because I knew that the methods I was following would all add up over time.
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Changing your lifestyle and building your goal body is a patience game. Rushing it rarely ends well - but if you take your time and take things day by day, I promise your quality of life will be a lot better and you’ll enjoy the process even more!!!
The Tortoise & the Hare - WHICH ONE ARE YOU??? I’ve experienced both approaches since I started getting into health and fitness, but one definitely reins over the other in my opinion. . When I first decided to take control of my lifestyle, I took the “Hare” approach (and I think most of us have at one point or another!) I made swift and radical changes to my diet, eliminating all “bad” foods and restricting my calories to the point I was having dizzy spells and feeling a higher level of exhaustion. I was running every day and would purely go to the gym just to hide behind a treadmill. I would do 10000’s of ab crunches before going to bed every night and was obsessively weighing myself on the scales. I spent hundreds of dollars on “shake diets” and even had an argument with my mum that lasted for 3 days because I refused to eat pumpkin at night “because it has carbs”, to which my mum said it was idiotic haha!!! With the restriction and the excessive, ineffective exercise came rebounds, binge eating and guilt. The only consistent thing about this approach was feeling like shit. . Once I started adopting the “Tortoise” approach to my lifestyle, with less aggression to my food choices and quality exercise, I began to see more steady results that were maintainable in the long-term. The balance in my nutrition meant that I could still enjoy everything in moderation whilst still working towards my fitness goals, but the freedom of being able to eat whatever I wanted made me so much HAPPIER!!! My adherence was more consistent, my mindset grew a lot stronger and I became less anxious about weighing myself, because I knew that the methods I was following would all add up over time. . Changing your lifestyle and building your goal body is a patience game. Rushing it rarely ends well - but if you take your time and take things day by day, I promise your quality of life will be a lot better and you’ll enjoy the process even more!!!
“You’re just another guy on instagram.”
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Yes, I am a guy, “dude” or XY chromosome for the nerds tracking at home…and yes, I happen to have an instagram account. However, that does not just make me simply another guy or “coach” on instagram.
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Have you been burned by social media? 
It is understandable that if you spend a lot of time on instagram, specifically following fitness accounts, it wouldn’t be hard to become skeptical, or in many cases, think everyone is providing conflicting information or being deceitful because you’ve had some bad encounters… maybe even had a coach who improperly applied common concepts to your individual situation…you’re not alone!
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The goal of *MY* social media is to serve as an educational platform and mechanism to distribute knowledge. It also serves as a vehicle to display proven client results from the application of that knowledge over the course of weeks, months, years, and beyond- since chances are even YOU can likely benefit from their stories, trials and tribulations.
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I have devoted my life to the accumulation and application of this knowledge, partially through my own personal struggles.
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I also write articles, record podcasts, and post free content so that no matter the bandwidth of your resources, or your current circumstances, you can CHANGE YOUR LIFE FOR THE BETTER.... and hey, if you need additional layers of education, don’t hesitate to reach out.
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I am here to provide a comprehensive solution - the specific solution you’ve been looking for to make things better for yourself. I know what I do works. What I do is not what you are accustomed to receiving, and because of this I am more than confident in my company and the ability for our programs to help you. Better yet, our clients, corporate partners, and even peers in the industry can attest to our knowledge and application of these concepts.
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I’ve done my prep work and I want you to do yours. If you want to be a part of the community and have access to my resources, then apply for help (link in bio) @sammillerscience….
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However, before you click that button remember: you are either 💯 all in and committed or you’re not at all.
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There is no middle ground.
“You’re just another guy on instagram.” - Yes, I am a guy, “dude” or XY chromosome for the nerds tracking at home…and yes, I happen to have an instagram account. However, that does not just make me simply another guy or “coach” on instagram. - Have you been burned by social media? It is understandable that if you spend a lot of time on instagram, specifically following fitness accounts, it wouldn’t be hard to become skeptical, or in many cases, think everyone is providing conflicting information or being deceitful because you’ve had some bad encounters… maybe even had a coach who improperly applied common concepts to your individual situation…you’re not alone! - The goal of *MY* social media is to serve as an educational platform and mechanism to distribute knowledge. It also serves as a vehicle to display proven client results from the application of that knowledge over the course of weeks, months, years, and beyond- since chances are even YOU can likely benefit from their stories, trials and tribulations. - I have devoted my life to the accumulation and application of this knowledge, partially through my own personal struggles. - I also write articles, record podcasts, and post free content so that no matter the bandwidth of your resources, or your current circumstances, you can CHANGE YOUR LIFE FOR THE BETTER.... and hey, if you need additional layers of education, don’t hesitate to reach out.
_
I am here to provide a comprehensive solution - the specific solution you’ve been looking for to make things better for yourself. I know what I do works. What I do is not what you are accustomed to receiving, and because of this I am more than confident in my company and the ability for our programs to help you. Better yet, our clients, corporate partners, and even peers in the industry can attest to our knowledge and application of these concepts. - I’ve done my prep work and I want you to do yours. If you want to be a part of the community and have access to my resources, then apply for help (link in bio) @sammillerscience…. - However, before you click that button remember: you are either 💯 all in and committed or you’re not at all. - There is no middle ground.
*When the lighting gods grace you with their presence*😂
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Time to get all open and honest with y’all. When I began this cut, it was meant to be a “mini cut”. As in, see what my body is capable of in a short amount of time. Being typical P, I became obsessive and carried away. People close to me are well aware of this. It effected me emotionally/mentally a lot as I continued to lower my calories and increase my cardio. I loved how my body was reacting but there came a point when I plateaued and couldn’t deplete myself any further. At that point, I was tapped out - emotionally and physically.
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This was only a couple of weeks ago.
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And now has begun the slow reverse “out of the hole”. Believe me, I feel like I’m in a hole. At no point was I being unhealthy or disordered or hurt my body hormonally. But, I felt the effects of the cut. I learned a lot from this. I learned how far I can push myself (pretty damn far). I learned how I’ll do it differently next time. And I learned that it’s time to grow again.
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Put your physical health and your mental health FIRST. Because who cares about abs if those two things aren’t STRONG. The human body is amazing and I can’t wait to take y’all through the next growth phase with me✨
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Need to talk about nutrition / emotion / mental health? I’ve gone through it and I’m always here to talk and support💓
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☀️For 1-on-1 customized online coaching, DM me or apply on my website! ⠀⠀
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#abs #mentalhealth #diet #workouttips #peachypeanutguide #fitnessmodel #bikinimodel #girlswhosquat #fit #fitness #strength #diet #fitnessmotivation #model #fitnesscoach #onlinecoach #weightlosscoach #iifym #girlsthatlift #fatloss #musclegain #nutrition #fitgirlsguide #fitspiration #summershredding #fitnessaddict #workouthacks #bikini #bikinigirl
*When the lighting gods grace you with their presence*😂 ⠀⠀ ⠀⠀ Time to get all open and honest with y’all. When I began this cut, it was meant to be a “mini cut”. As in, see what my body is capable of in a short amount of time. Being typical P, I became obsessive and carried away. People close to me are well aware of this. It effected me emotionally/mentally a lot as I continued to lower my calories and increase my cardio. I loved how my body was reacting but there came a point when I plateaued and couldn’t deplete myself any further. At that point, I was tapped out - emotionally and physically. ⠀⠀ This was only a couple of weeks ago. ⠀⠀ And now has begun the slow reverse “out of the hole”. Believe me, I feel like I’m in a hole. At no point was I being unhealthy or disordered or hurt my body hormonally. But, I felt the effects of the cut. I learned a lot from this. I learned how far I can push myself (pretty damn far). I learned how I’ll do it differently next time. And I learned that it’s time to grow again. ⠀⠀ Put your physical health and your mental health FIRST. Because who cares about abs if those two things aren’t STRONG. The human body is amazing and I can’t wait to take y’all through the next growth phase with me✨ ⠀⠀ Need to talk about nutrition / emotion / mental health? I’ve gone through it and I’m always here to talk and support💓 ⠀⠀ ⠀⠀ ☀️For 1-on-1 customized online coaching, DM me or apply on my website! ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #abs  #mentalhealth  #diet  #workouttips  #peachypeanutguide  #fitnessmodel  #bikinimodel  #girlswhosquat  #fit  #fitness  #strength  #diet  #fitnessmotivation  #model  #fitnesscoach  #onlinecoach  #weightlosscoach  #iifym  #girlsthatlift  #fatloss  #musclegain  #nutrition  #fitgirlsguide  #fitspiration  #summershredding  #fitnessaddict  #workouthacks  #bikini  #bikinigirl 
Super proud of @ashley_liftss yesterday at her first NPC show! Bright future for this one .
Not the call we wanted, but you can’t always get it 🤷🏻‍♀️ this girl is right back to the grind for Anaheim fit expo next weekend!
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Also big congrats to the fam @paigereilly and @mwooo23 on their pro debuts yesterday! Every athlete looked incredible last night.
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Great show! Never ever will I be able to express the gratitude and passion I have with the incredible athletes I get the privilege to work with every day 🙏🏻
Super proud of @ashley_liftss yesterday at her first NPC show! Bright future for this one . Not the call we wanted, but you can’t always get it 🤷🏻‍♀️ this girl is right back to the grind for Anaheim fit expo next weekend! . Also big congrats to the fam @paigereilly and @mwooo23 on their pro debuts yesterday! Every athlete looked incredible last night. . Great show! Never ever will I be able to express the gratitude and passion I have with the incredible athletes I get the privilege to work with every day 🙏🏻
Siapa nak sahut cabaran ni🙋🏻‍♂️🙋🏻‍♀️
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Jom kita sesama buat.. ajak family dan kawan2 juga.. target boleh turun berat, capai ideal weight.. boleh reshape💃🏻
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KIta tengok result kita sesama share result okay ,siapa buat dia dapat 👍
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Tag dan share dengan family, kawan2 .. kita bermula today!!! ..
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Visi:ringan dan sihatkan bumi Allah
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#teamcaoch_idah
#slimfitfromhome .

Program Turun berat badan online dah buka.terus tekan link di bio profile ig@coach_idah untuk daftar
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Follow ig@coach_idah supaya tak tertinggal tips kurus dan tag kawan anda.
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Coach_Idah 0165777904
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#NakKurus #KurusCepat #TV3  #diet #onlinecoach #kurusdarirumah #turun5kg #gemukisawssome #dietsihat #jomkurus #juhkurusonline #tipskurus #kurusbadan #menudiet #coachkurus #kebayamerah #motifviral #montok #atasimasalahgemuk #atkin #makan #jubahmurah #dietseimbang #sayanakkurus #coachturunberatbadan  #jalanjalancarimakan
Siapa nak sahut cabaran ni🙋🏻‍♂️🙋🏻‍♀️ . Jom kita sesama buat.. ajak family dan kawan2 juga.. target boleh turun berat, capai ideal weight.. boleh reshape💃🏻 . KIta tengok result kita sesama share result okay ,siapa buat dia dapat 👍 . Tag dan share dengan family, kawan2 .. kita bermula today!!! .. . Visi:ringan dan sihatkan bumi Allah . #teamcaoch_idah  #slimfitfromhome  . Program Turun berat badan online dah buka.terus tekan link di bio profile ig@coach_idah untuk daftar . Follow ig@coach_idah supaya tak tertinggal tips kurus dan tag kawan anda. . Coach_Idah 0165777904 . #NakKurus  #KurusCepat  #TV3  #diet  #onlinecoach  #kurusdarirumah  #turun5kg  #gemukisawssome  #dietsihat  #jomkurus  #juhkurusonline  #tipskurus  #kurusbadan  #menudiet  #coachkurus  #kebayamerah  #motifviral  #montok  #atasimasalahgemuk  #atkin  #makan  #jubahmurah  #dietseimbang  #sayanakkurus  #coachturunberatbadan  #jalanjalancarimakan 
today my IG fam grew to 2000 friends 😭🙌🏽 not sure what i did to deserve y’all but i sure as heck wouldn’t be here without ya! every single like, comment, share, and DM does not go unnoticed - i promise you that. 💖 i appreciate the HECK out of every single person who decides to come with me for this crazy ride. growing an audience is really cool especially when ya wanna help as many ppl as possible! with that being said, whether you’re an OG or brand spankin new, let me know what you wanna see from me below! ⬇️⬇️⬇️
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👕: @1stphorm crop tank
👖: @lululemon wunder unders
👟: @adidas
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#IGmilestone #onlinetrainer #onlinecoach #macrocoach #personaltrainer #newtofitness #fitnessbeginner #newtothegym #contentcreator #growyouraudience #providevalue #iam1stphorm #legionofboom #tongstrong #exercise #workout #training #nutrition #fitness #fitspo #girlswholift #girlswithmuscle #alpha #beavisionary #adidas #lululemon #1stphorm #bodybuilder #npcbikini #bulkingseason
today my IG fam grew to 2000 friends 😭🙌🏽 not sure what i did to deserve y’all but i sure as heck wouldn’t be here without ya! every single like, comment, share, and DM does not go unnoticed - i promise you that. 💖 i appreciate the HECK out of every single person who decides to come with me for this crazy ride. growing an audience is really cool especially when ya wanna help as many ppl as possible! with that being said, whether you’re an OG or brand spankin new, let me know what you wanna see from me below! ⬇️⬇️⬇️ ⠀ 👕: @1stphorm crop tank 👖: @lululemon wunder unders 👟: @adidas ⠀ #IGmilestone  #onlinetrainer  #onlinecoach  #macrocoach  #personaltrainer  #newtofitness  #fitnessbeginner  #newtothegym  #contentcreator  #growyouraudience  #providevalue  #iam1stphorm  #legionofboom  #tongstrong  #exercise  #workout  #training  #nutrition  #fitness  #fitspo  #girlswholift  #girlswithmuscle  #alpha  #beavisionary  #adidas  #lululemon  #1stphorm  #bodybuilder  #npcbikini  #bulkingseason 
Weight Loss Tip: Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
Weight Loss Tip: Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices.
You have only have two choices in life...👊⠀
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Make Progress or Make Excuses! 👏👏👏⠀
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Let’s be real here for a second.⠀
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We could all come up with 1000 reasons NOT to get our workouts and eat healthy! 😰⠀
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But being truly dedicated means choosing to focus on the ONE reason you HAVE TO do instead!⠀
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Almost a year ago, I was 3 weeks out from my 2nd bodybuilding competition and got sick with a common cold. 😪⠀
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Little did I know that that cold would nearly destroy any chance I had at being stage ready in time due to the excessive water retention (see picture) 😳😳⠀
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I had literally gained 15 lbs in 2 days and lost nearly all of the visible progres I was making!⠀
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But as much as I wanted to give up, I had already put so much work in and I knew that if I backed out I would never forgive myself…🤷‍♂️⠀
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So instead, I worked even harder to get where I needed to be.⠀
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Endless hours of cardio and getting in the the sauna trying to sweat the water out on top of 7x per week workouts....⠀
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AND. ⠀
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Running a brand new business was certainly NOT EASY or FUN by any mean! 😂😂⠀
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But I was able to compete knowing that I did everything in my power to bring my best physique on stage and that was enough for me! 💪💪⠀
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The moral of the story here is:⠀
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Nothing ever goes exactly to plan. 🤷‍♂️⠀
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Things are GOING to go wrong - they always do…⠀
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And ultimately, it’s up to you to decide whether you’re going to let those obstacles hold you back from achieving your goals! 👊👊👊⠀
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💥It’s time making excuses.⠀
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💥It’s time to start seeing results.⠀
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DEDICATE Yourself To SUCCESS! 🙌⠀
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#fitness #fit #fitfam #success #weightlosstransformation #fatloss #womensfitness #businessmen #businesswomen #entrepreneur #fitnessgoals #goalsetting #dieting #macros #igfit #instafit #instafitness #igfitness #onlinecoach #personatrainer #fitlife #mindset #fitspo #fitsporation #fitstyle #abs #6pack #shredded #ripped
You have only have two choices in life...👊⠀ .⠀ Make Progress or Make Excuses! 👏👏👏⠀ .⠀ Let’s be real here for a second.⠀ .⠀ We could all come up with 1000 reasons NOT to get our workouts and eat healthy! 😰⠀ .⠀ But being truly dedicated means choosing to focus on the ONE reason you HAVE TO do instead!⠀ .⠀ Almost a year ago, I was 3 weeks out from my 2nd bodybuilding competition and got sick with a common cold. 😪⠀ .⠀ Little did I know that that cold would nearly destroy any chance I had at being stage ready in time due to the excessive water retention (see picture) 😳😳⠀ .⠀ I had literally gained 15 lbs in 2 days and lost nearly all of the visible progres I was making!⠀ .⠀ But as much as I wanted to give up, I had already put so much work in and I knew that if I backed out I would never forgive myself…🤷‍♂️⠀ .⠀ So instead, I worked even harder to get where I needed to be.⠀ .⠀ Endless hours of cardio and getting in the the sauna trying to sweat the water out on top of 7x per week workouts....⠀ .⠀ AND. ⠀ .⠀ Running a brand new business was certainly NOT EASY or FUN by any mean! 😂😂⠀ .⠀ But I was able to compete knowing that I did everything in my power to bring my best physique on stage and that was enough for me! 💪💪⠀ .⠀ The moral of the story here is:⠀ .⠀ Nothing ever goes exactly to plan. 🤷‍♂️⠀ .⠀ Things are GOING to go wrong - they always do…⠀ .⠀ And ultimately, it’s up to you to decide whether you’re going to let those obstacles hold you back from achieving your goals! 👊👊👊⠀ .⠀ 💥It’s time making excuses.⠀ .⠀ 💥It’s time to start seeing results.⠀ .⠀ DEDICATE Yourself To SUCCESS! 🙌⠀ .⠀ #fitness  #fit  #fitfam  #success  #weightlosstransformation  #fatloss  #womensfitness  #businessmen  #businesswomen  #entrepreneur  #fitnessgoals  #goalsetting  #dieting  #macros  #igfit  #instafit  #instafitness  #igfitness  #onlinecoach  #personatrainer  #fitlife  #mindset  #fitspo  #fitsporation  #fitstyle  #abs  #6pack  #shredded  #ripped 
Do you crave “unhealthy” foods all the time? 
Do you feel like no matter what you do you are always fighting with these difficult urges and desires that have a stronghold over you?

You can relax because I am about to explain why this happens. 
Our taste buds have energetic sensors on them. And whatever our taste buds are programmed to, they are going to pull in those cravings to our energy systems like crazy!! This is why when we fall off the wagon on our diets (say we eat foods we don’t normally eat for the course of a week or weekend even at times, depending on how energetically sensitive your sensors are) it can be really freaking tricky to get back on the wagon 100%! That’s why I am telling you the whole “all or nothing” way of thinking doesn’t really work in this case. Reason being is that sometimes we will experience a fogginess in our comeback and that’s ok.

The following days after your “indulgences” is going to be a bit tricky to surpass. If you feel like that you need a cookie or a treat of some sort to balance yourself out through your energy sensors on your tongue then do it. 
As long as you are following a mostly whole foods diet that’s all that really matters. I don’t really care if you have a cookie even everyday to be honest. As long as MOST of the time you are following your intuition in your approaches to eating.

If you are having a hard time balancing out the energy sensors on your tongue then try drinking this tonic for 3 days straight: this is straight from my holistic tonics tonic book I have created.

Lindsay’s Energy Clearing Tonic

1 pitcher of alkalized/purified water
3-4 fresh squeezed lemons
1-2 tbsp of monk fruit sweetener
1-2 bunches of mint 
1-2 tbsp organic raw honey 
Directions
Fill up pitcher 3/4 full and add freshly squeezed lemons, monk fruit sweetener, mint and honey. Stir generously and enjoy!
Do you crave “unhealthy” foods all the time? Do you feel like no matter what you do you are always fighting with these difficult urges and desires that have a stronghold over you? You can relax because I am about to explain why this happens. Our taste buds have energetic sensors on them. And whatever our taste buds are programmed to, they are going to pull in those cravings to our energy systems like crazy!! This is why when we fall off the wagon on our diets (say we eat foods we don’t normally eat for the course of a week or weekend even at times, depending on how energetically sensitive your sensors are) it can be really freaking tricky to get back on the wagon 100%! That’s why I am telling you the whole “all or nothing” way of thinking doesn’t really work in this case. Reason being is that sometimes we will experience a fogginess in our comeback and that’s ok. The following days after your “indulgences” is going to be a bit tricky to surpass. If you feel like that you need a cookie or a treat of some sort to balance yourself out through your energy sensors on your tongue then do it. As long as you are following a mostly whole foods diet that’s all that really matters. I don’t really care if you have a cookie even everyday to be honest. As long as MOST of the time you are following your intuition in your approaches to eating. If you are having a hard time balancing out the energy sensors on your tongue then try drinking this tonic for 3 days straight: this is straight from my holistic tonics tonic book I have created. Lindsay’s Energy Clearing Tonic 1 pitcher of alkalized/purified water 3-4 fresh squeezed lemons 1-2 tbsp of monk fruit sweetener 1-2 bunches of mint 1-2 tbsp organic raw honey Directions Fill up pitcher 3/4 full and add freshly squeezed lemons, monk fruit sweetener, mint and honey. Stir generously and enjoy!
I think the biggest let down to clients when they start working with a coach, is they see that there really is no magic pill. 💊
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There is no magical meal plan or work out routine. It’s as if people get discouraged because you’re not adjusting their plans every week, when in reality that’s a GOOD thing to not have to make adjustments every 1-2 weeks, the plan is working.
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Results should come slow & steady if you want long term success. The results come when we are consistent with monitoring our portion sizes per meal and consistent with physical activity.
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Don’t expect the real change to happen over a couple weeks or even months, give yourself a good 6 months of building these new habits to see life altering transformation.
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Don’t give up! Not every day will be perfect but you have to keep trying. You can build your discipline and willpower like a muscle the more you keep using it.
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“Commitment is staying loyal to what you said you were going to do, long after the mood you had said it in has left you.”
I think the biggest let down to clients when they start working with a coach, is they see that there really is no magic pill. 💊 . There is no magical meal plan or work out routine. It’s as if people get discouraged because you’re not adjusting their plans every week, when in reality that’s a GOOD thing to not have to make adjustments every 1-2 weeks, the plan is working. . Results should come slow & steady if you want long term success. The results come when we are consistent with monitoring our portion sizes per meal and consistent with physical activity. . Don’t expect the real change to happen over a couple weeks or even months, give yourself a good 6 months of building these new habits to see life altering transformation. . Don’t give up! Not every day will be perfect but you have to keep trying. You can build your discipline and willpower like a muscle the more you keep using it. . “Commitment is staying loyal to what you said you were going to do, long after the mood you had said it in has left you.”
🎬 The kiddos are going back to school. Does that mean you’ll have more free time? Maybe, maybe not. Depends on your situation. In general, it’s a busy time for many so here’s an offer to help you with those fitness goals.💪🏼
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🎬 This 6-week introduction to online coaching will give you a roadmap, action plan and the continued support needed to help reach your goals. One day at a time, let’s make you a little better, stronger and healthier. 🙂
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🎬 Requirements: 👊🏼
➖Gym membership or decent home gym w/dumbbells, bench, resistance bands ➡️
➖Minimum 4-5 hours a week to commit to training ➡️
➖Willing to adjust and track diet ➡️
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🎬 Interested? Great. Let’s do it. Know a friend that is interested? Even better. I can set you up in a group model so you can help each other stay on track. 👍🏼
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🎬 Tag a friend in the comments who may be interested or hit me on DM/email if you’re ready or have questions. Contact info in bio. Girls and guys invited. Running this until the mid-Sep.🤘🏼#personaltrainer #personaltraining #onlinefitnesscoaching #onlinefitnesscoach #onlinecoach #onlinepersonaltrainer #fitnessgoals #weightloss #fatloss #buildleanmuscle #stronger #health #fitness #healthylifestyle #strengthtraining #levelsetfitness #lsf
🎬 The kiddos are going back to school. Does that mean you’ll have more free time? Maybe, maybe not. Depends on your situation. In general, it’s a busy time for many so here’s an offer to help you with those fitness goals.💪🏼 . 🎬 This 6-week introduction to online coaching will give you a roadmap, action plan and the continued support needed to help reach your goals. One day at a time, let’s make you a little better, stronger and healthier. 🙂 . 🎬 Requirements: 👊🏼 ➖Gym membership or decent home gym w/dumbbells, bench, resistance bands ➡️ ➖Minimum 4-5 hours a week to commit to training ➡️ ➖Willing to adjust and track diet ➡️ . 🎬 Interested? Great. Let’s do it. Know a friend that is interested? Even better. I can set you up in a group model so you can help each other stay on track. 👍🏼 . 🎬 Tag a friend in the comments who may be interested or hit me on DM/email if you’re ready or have questions. Contact info in bio. Girls and guys invited. Running this until the mid-Sep.🤘🏼#personaltrainer  #personaltraining  #onlinefitnesscoaching  #onlinefitnesscoach  #onlinecoach  #onlinepersonaltrainer  #fitnessgoals  #weightloss  #fatloss  #buildleanmuscle  #stronger  #health  #fitness  #healthylifestyle  #strengthtraining  #levelsetfitness  #lsf 
When I’m up, I’m up, but there’s nothing cool about 4.20am
When I’m up, I’m up, but there’s nothing cool about 4.20am
Another day with my girls!!!! .
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#onlinecoach #herbalifenutricion #emprendedores #bossladys
One of my favorite shots is the side chest! Ive done it the way Bodybuilders from the 70s and 80s did it. Im not sure how and why the modern bodybuilders do it the way they do it or how it even came about. Anyways, Im #Oldschool and a #Dinosaur and Im good with that! #KoChandetka #BigLao #BigThai #LaoMade #ThaiBorn #KOL #KingOfLaos #Laotion #TheOceanWhatOcean #posingcoach #ifbb #ifbbpro #bodybuilder #npc #physique #classicphysique #classicbodybuilding #bodybuilder #aesthetics #oldschoolbodybuilding #fitdad 
#coach #posing #onlinecoach #trainer #teacher #motivator
One of my favorite shots is the side chest! Ive done it the way Bodybuilders from the 70s and 80s did it. Im not sure how and why the modern bodybuilders do it the way they do it or how it even came about. Anyways, Im #Oldschool  and a #Dinosaur  and Im good with that! #KoChandetka  #BigLao  #BigThai  #LaoMade  #ThaiBorn  #KOL  #KingOfLaos  #Laotion  #TheOceanWhatOcean  #posingcoach  #ifbb  #ifbbpro  #bodybuilder  #npc  #physique  #classicphysique  #classicbodybuilding  #bodybuilder  #aesthetics  #oldschoolbodybuilding  #fitdad  #coach  #posing  #onlinecoach  #trainer  #teacher  #motivator 
@that_boi_luis is 23lbs down in 4 weeks! It’s so exciting to see client excelling and making some amazing progress! We can’t wait to continue this journey with you. Keep up all the hard work, it’s undeniable!
@that_boi_luis is 23lbs down in 4 weeks! It’s so exciting to see client excelling and making some amazing progress! We can’t wait to continue this journey with you. Keep up all the hard work, it’s undeniable!
Sunday’s are for tacos and a margarita. Finally made our way to Hamilton to try @themulemakestacos —-
Their food is unbelievable and it’s all gluten free In case you don’t do gluten.
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And if you don’t do tacos...well I don’t think we can be friends.
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I had a fish taco and a Brussels sprouts taco which sounds odd but was SO good my B had pork belly and LA beef tacos.

Go there!
Sunday’s are for tacos and a margarita. Finally made our way to Hamilton to try @themulemakestacos —- Their food is unbelievable and it’s all gluten free In case you don’t do gluten. —- And if you don’t do tacos...well I don’t think we can be friends. —- I had a fish taco and a Brussels sprouts taco which sounds odd but was SO good my B had pork belly and LA beef tacos. Go there!
If you fuck your set up up then you've lost the battle before it has even started. An integral part of setting up is unracking the weight.

Many of us train alone or don't have a regular training partner. If this is the case you have 2 options. Option 1- grab a random guy who's at the gym to spot you (recipe for disaster in most cases) or pray there's somebody in there training who you know who can actually spot properly (a rarity). Option 2- learn how to self lift off correctly and actually use it to your advantage to help lock yourself in place. 
Key points; 
1) Set up as close as possible to the jhooks without clipping them on the way up (even drop them down a little more than usual which will help you get closer due to the bar path on the way up). 2) Make sure you press the weight out of the rack rather than try an extension type movement. So wrists and elbows should be in a straight line down from the bar, press, bring it out towards your feet just an inch or so, make sure scapula is retracted and you're ready to press. 
3) I prefer to lift myself off the bench up to the bar and then unrack as I come back down onto the bench which helps me get locked into position. Watch the vid above for reference. 
4) If positioned correctly and pressing in the correct bar path (ie allowing the bar to drift back as you press) you'll find you finish the press above the jhooks in the same or v similar position to when you initially unracked the weight.

Get this right and no more worries about finding a spotter or if your training partner lets you down.... #benchpress #setup #personaltrainer #onlinecoach #onlineplans #hull #strength #muscle #powerlifting #powerbuilding #gym #fitness #bodybuilding #fatloss #nutrition #fitfam #results #stronger
If you fuck your set up up then you've lost the battle before it has even started. An integral part of setting up is unracking the weight. Many of us train alone or don't have a regular training partner. If this is the case you have 2 options. Option 1- grab a random guy who's at the gym to spot you (recipe for disaster in most cases) or pray there's somebody in there training who you know who can actually spot properly (a rarity). Option 2- learn how to self lift off correctly and actually use it to your advantage to help lock yourself in place. Key points; 1) Set up as close as possible to the jhooks without clipping them on the way up (even drop them down a little more than usual which will help you get closer due to the bar path on the way up). 2) Make sure you press the weight out of the rack rather than try an extension type movement. So wrists and elbows should be in a straight line down from the bar, press, bring it out towards your feet just an inch or so, make sure scapula is retracted and you're ready to press. 3) I prefer to lift myself off the bench up to the bar and then unrack as I come back down onto the bench which helps me get locked into position. Watch the vid above for reference. 4) If positioned correctly and pressing in the correct bar path (ie allowing the bar to drift back as you press) you'll find you finish the press above the jhooks in the same or v similar position to when you initially unracked the weight. Get this right and no more worries about finding a spotter or if your training partner lets you down.... #benchpress  #setup  #personaltrainer  #onlinecoach  #onlineplans  #hull  #strength  #muscle  #powerlifting  #powerbuilding  #gym  #fitness  #bodybuilding  #fatloss  #nutrition  #fitfam  #results  #stronger 
Still enjoying that 80% nutrition 20% exercise! I only worked out 3 times this week, but no stress when I keep the right balance with my nutrition plan. Such a relief from all that stress of making sure I fit in my workouts when “life” gets in the way! Best part is that I show others how to do the same!!! You ready to commit to your goals and actually reach them?? Let me show you the way and not only provide you with the balanced nutrition plan, but also give you the support and accountability that we all need! My next 6 week challenge starts Monday the 26th....spots still available!!! DO NOT HAVE TO BE LOCAL TO JOIN!
Still enjoying that 80% nutrition 20% exercise! I only worked out 3 times this week, but no stress when I keep the right balance with my nutrition plan. Such a relief from all that stress of making sure I fit in my workouts when “life” gets in the way! Best part is that I show others how to do the same!!! You ready to commit to your goals and actually reach them?? Let me show you the way and not only provide you with the balanced nutrition plan, but also give you the support and accountability that we all need! My next 6 week challenge starts Monday the 26th....spots still available!!! DO NOT HAVE TO BE LOCAL TO JOIN!
For the ESP heads out there! We’ve restocked on the best flavor of @metabolicnutrition PreWorkout💪🏽😋! #MetabolicNutrition #EmperiumNutrition #EmperiumElite #Preworkout #Supplements
Old School mentality combined with High Tech and a....PERSONAL touch! 😎. Time to get this show on the road so I’m taking my online coaching (and personal one-on-one) to an entirely new level!⁣
⁣
Here are some screenshots of what you will receive when you train with me.  And yes, every exercise will have a video reference.⁣
⁣
When you hit PR’s you will get a notification, and so will I.⁣
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When you miss a workout, you will get an alert...and so will I! 😈⁣
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If you are struggling, or exceeding...I will know and be able to reach out to you.⁣
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You want a Meal Plan, I can set one up that you can access from the app!  Need edits or corrections to it, I can do that!  How about recipes for the meal plan...and a shopping list to boot!  I CAN DELIVER THAT TOO!⁣
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What I love about this software, it almost puts me right in the gym with you, as well as keeping me up to date on your progress. ⁣
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So, what’s the bottom line?  It’s a one stop shop that shows everything about your fitness journey to you and me. ⁣
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No more excuses.  I can provide everything you need, and providing the Old School motivation along the way!⁣
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Talk about ease and accountability!⁣
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#onlinecoach#physiquecoach#onlinetraining#NPC#IFBB#NPCbikini#NPCmensphysique#NPCbodybuilding#NPCFigure#prepcoach#contestprep#offseason#powerlifting#NPCnewsonline⁣⁣
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Thank You,⁣⁣
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Chet Nichols, BS, MS⁣⁣
IFBB Men's Physique Pro⁣⁣
NPC Regional Judge⁣⁣
Coach:  Contest Prep, Offseason, Powerlifting⁣⁣
Old School mentality combined with High Tech and a....PERSONAL touch! 😎. Time to get this show on the road so I’m taking my online coaching (and personal one-on-one) to an entirely new level!⁣ ⁣ Here are some screenshots of what you will receive when you train with me. And yes, every exercise will have a video reference.⁣ ⁣ When you hit PR’s you will get a notification, and so will I.⁣ ⁣ When you miss a workout, you will get an alert...and so will I! 😈⁣ ⁣ If you are struggling, or exceeding...I will know and be able to reach out to you.⁣ ⁣ You want a Meal Plan, I can set one up that you can access from the app! Need edits or corrections to it, I can do that! How about recipes for the meal plan...and a shopping list to boot! I CAN DELIVER THAT TOO!⁣ ⁣ What I love about this software, it almost puts me right in the gym with you, as well as keeping me up to date on your progress. ⁣ ⁣ So, what’s the bottom line? It’s a one stop shop that shows everything about your fitness journey to you and me. ⁣ ⁣ No more excuses. I can provide everything you need, and providing the Old School motivation along the way!⁣ ⁣ Talk about ease and accountability!⁣ ⁣ #onlinecoach #physiquecoach #onlinetraining #NPC #IFBB #NPCbikini #NPCmensphysique #NPCbodybuilding #NPCFigure #prepcoach #contestprep #offseason #powerlifting #NPCnewsonline ⁣⁣ ⁣⁣ Thank You,⁣⁣ ⁣⁣ Chet Nichols, BS, MS⁣⁣ IFBB Men's Physique Pro⁣⁣ NPC Regional Judge⁣⁣ Coach:  Contest Prep, Offseason, Powerlifting⁣⁣
Time spent in your own company is time worth spent.  Time to think.  Time to rest.  Time to grow.  Or time just to argue with yourself and hash it out with your own worst enemy:  YOU.

#pensive #thinking #timealone #solitude #space #beek #limburg #nederland #netherlands #park #grass #sunbathing #relax #bodybuilder #muscleman #fitdutchy #fitdutch #fitanddutch #fitnesslife #clearmind #muscle #personaltrainer #personaltraining #OnlineCoach #onlinecoaching #gyminstructor
Time spent in your own company is time worth spent. Time to think. Time to rest. Time to grow. Or time just to argue with yourself and hash it out with your own worst enemy: YOU. #pensive  #thinking  #timealone  #solitude  #space  #beek  #limburg  #nederland  #netherlands  #park  #grass  #sunbathing  #relax  #bodybuilder  #muscleman  #fitdutchy  #fitdutch  #fitanddutch  #fitnesslife  #clearmind  #muscle  #personaltrainer  #personaltraining  #OnlineCoach  #onlinecoaching  #gyminstructor 
I got my feedback from the judges at USAs and it looks like my chest needs some work. Time to grind 😈.
I got my feedback from the judges at USAs and it looks like my chest needs some work. Time to grind 😈.
I thought today was going to be one of those days...
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▶️▶️▶️ swipe to see today’s leg workout! Save it and give it a try! ▶️▶️▶️
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I slept in today and woke up tired with no motivation to go to the gym. Instead of staying I home I decided to just get there. When I got to the gym I ran into @michaelanstey1 and he just so happened to be doing legs as well, so we decided to workout together
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Today’s workout was actually the best leg workout I’ve had in a while! It just shows if you’re not feeling up for the gym, just show up and you might end up having a great workout!
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Today I started off with hitting a new PR on squats! Then decided to do a few more sets from there
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▶️ today’s workout:
👉🏽 back squats - 3x8
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Triset
👉🏽leg press - 3x10
👉🏽 lying hamstring curls - 3x10
👉🏽 seated calf raises - 3x10
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Superset
👉🏽 walking barbell lunges 3x10
👉🏽 dumbbell RDLs - 3x10
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👉🏽 standing calf raises - 3x15
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And then Michael decides to run the rack for Bis and Tris to finish off 😅
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We then finished off with a light walk on the treadmill. A perfect example of just getting to the gym in the first place on days you don’t want too!
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Give this workout a try and let me know what you think!
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Happy Sunday! 😁
I thought today was going to be one of those days... . ▶️▶️▶️ swipe to see today’s leg workout! Save it and give it a try! ▶️▶️▶️ . I slept in today and woke up tired with no motivation to go to the gym. Instead of staying I home I decided to just get there. When I got to the gym I ran into @michaelanstey1 and he just so happened to be doing legs as well, so we decided to workout together . Today’s workout was actually the best leg workout I’ve had in a while! It just shows if you’re not feeling up for the gym, just show up and you might end up having a great workout! . Today I started off with hitting a new PR on squats! Then decided to do a few more sets from there . ▶️ today’s workout: 👉🏽 back squats - 3x8 . Triset 👉🏽leg press - 3x10 👉🏽 lying hamstring curls - 3x10 👉🏽 seated calf raises - 3x10 . Superset 👉🏽 walking barbell lunges 3x10 👉🏽 dumbbell RDLs - 3x10 . 👉🏽 standing calf raises - 3x15 . And then Michael decides to run the rack for Bis and Tris to finish off 😅 . We then finished off with a light walk on the treadmill. A perfect example of just getting to the gym in the first place on days you don’t want too! . Give this workout a try and let me know what you think! . Happy Sunday! 😁
COACHES!! Benchmark workouts are a great way to keep track of you clients progress for many reasons. *
(1) It provides numerical data to track your clients progress that he/she has received from working with you. This can in turn be used to show clients when they think the are just “spinning their wheels” and they lose track of their goal (or their “why”). It also makes a great marketing tool for you. You can show potential new clients what current clients have achieved (remember privacy) by working with you. *
(2) it can help you know what to program and work on with your client/athlete. If your client/athlete is dominating the strength “stuff” hitting new PRs (personal records) every time you test, but then making little to no improvements on the endurance test, then you have actual data that shows where you need to focus on with your programming.
*
When coaching a large group such as a bootcamp or you go in home to clients/athletes your setting/environment doesn’t always provide you ways to do a vast variety of testing, which is why I came up with 6 different benchmarks for you to use. I would recommend picking one for the month. Run the test in the first week, then in the last week of your bootcamp. Revisit these once every 3-4 months. To download this PDF go here: http://livingamped.com/benchmark-workouts/
*

#Trainer #personaltrainer #personaltraining #onlinecoach #coach #coachfactory #coaching #pt #functionaltraining #conditioning #strengthandconditioning #bodyweight #onlinetrainer #exercise #streetworkout #fitnessaddict #functionalfitness #gymlife #weights #lifecoach #instafit #cardio #gymrat #gains #strong #active #strength #instafitness #squat #getfit
COACHES!! Benchmark workouts are a great way to keep track of you clients progress for many reasons. * (1) It provides numerical data to track your clients progress that he/she has received from working with you. This can in turn be used to show clients when they think the are just “spinning their wheels” and they lose track of their goal (or their “why”). It also makes a great marketing tool for you. You can show potential new clients what current clients have achieved (remember privacy) by working with you. * (2) it can help you know what to program and work on with your client/athlete. If your client/athlete is dominating the strength “stuff” hitting new PRs (personal records) every time you test, but then making little to no improvements on the endurance test, then you have actual data that shows where you need to focus on with your programming. * When coaching a large group such as a bootcamp or you go in home to clients/athletes your setting/environment doesn’t always provide you ways to do a vast variety of testing, which is why I came up with 6 different benchmarks for you to use. I would recommend picking one for the month. Run the test in the first week, then in the last week of your bootcamp. Revisit these once every 3-4 months. To download this PDF go here: http://livingamped.com/benchmark-workouts/ * #Trainer  #personaltrainer  #personaltraining  #onlinecoach  #coach  #coachfactory  #coaching  #pt  #functionaltraining  #conditioning  #strengthandconditioning  #bodyweight  #onlinetrainer  #exercise  #streetworkout  #fitnessaddict  #functionalfitness  #gymlife  #weights  #lifecoach  #instafit  #cardio  #gymrat  #gains  #strong  #active  #strength  #instafitness  #squat  #getfit 
Program Kurus 30 Hari / Sarapan sihat secara online.
👍 Mudah 👍 Efektif
👍 Berkesan 📱Coach Mazni 012-4524843

#teamsurikurus #kurusberkesan #HerbalifeMalaysia #onlinecoach oaching
We all indure many things in life and we together overcome those obstacles!
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*Cough ughhh cardio haha today's session was intense hard to get through but definitely finished strong!
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We are officially in peak week crew and all your support has definitely pushed me to a new limit and couldn't thank you enough!
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🥤Here's to the final week let's kill it! 🤟🏼
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🔻COMMENT YA FAVE CARDIO ROUTINE ⤵️
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#getfitwithvic
We all indure many things in life and we together overcome those obstacles! - *Cough ughhh cardio haha today's session was intense hard to get through but definitely finished strong! - We are officially in peak week crew and all your support has definitely pushed me to a new limit and couldn't thank you enough! - 🥤Here's to the final week let's kill it! 🤟🏼 - - 🔻COMMENT YA FAVE CARDIO ROUTINE ⤵️ - - • • • • #getfitwithvic 
If I help you get stronger physically but not spiritually, I’ve failed you. My goal, my aim, my desire is to point you to Jesus in every aspect of life. I seek to help a spiritual need first and the physical second. Strong muscles are awesome but knowing Jesus is awesomer. 💪🏼
If I help you get stronger physically but not spiritually, I’ve failed you. My goal, my aim, my desire is to point you to Jesus in every aspect of life. I seek to help a spiritual need first and the physical second. Strong muscles are awesome but knowing Jesus is awesomer. 💪🏼
Simply 
Easy
Saves me time during busy week
Helps me stay on track 
Delicious 
BAMM baby 🤗💪🏼🔥👍 #simplysylviehealthandwellness #portioncontrol #beachbody #healthyfood #healthyliving #wellness #onlinecoach
Online client @jacksontea performing single arm z-presses while showing off his sexy arms 💪.
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#gettingstronger #zpress #dumbbellzpress #strongshoulders #onlinecoach
What Makes You Happy To Be Alive? When we choose to focus on what makes us happy we put ourselves in a state of gratitude. 
We’ve all heard the benefits of gratitude and it’s no secret that people who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and maybe one you didn’t know - these peeps even have stronger immune systems!
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Your daily gratitude doesn’t have to be about the big things, it’s important to include the little things too. 
Smiling at a stranger, saying Thank you and telling someone how important they are to you and how much they mean to you. Appreciating all that you do have, rather than what you don’t have. Feeling grateful for the water you drink every day that is keeping you alive, being grateful you can move your body and feel alive through exercise.
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There is so much to be grateful for and while it’s easy to slip into the ‘crazy and sometimes negativity of life or social media’ - just remember to:
Stop and smell the gratitude .
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You Are Alive 💫
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What are 3️⃣ things that make you happy to be alive?
We did this together:
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1️⃣ Grateful for today’s opportunity - a new fresh week, new program, new plan. 
2️⃣ Our Families and our Health
3️⃣ Each other - twin flames baby
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We’d love to hear yours, Comment below. 
#UrbanWarriors
#FitBodyFierceMind
What Makes You Happy To Be Alive? When we choose to focus on what makes us happy we put ourselves in a state of gratitude. We’ve all heard the benefits of gratitude and it’s no secret that people who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and maybe one you didn’t know - these peeps even have stronger immune systems! . . Your daily gratitude doesn’t have to be about the big things, it’s important to include the little things too.  Smiling at a stranger, saying Thank you and telling someone how important they are to you and how much they mean to you. Appreciating all that you do have, rather than what you don’t have. Feeling grateful for the water you drink every day that is keeping you alive, being grateful you can move your body and feel alive through exercise. . . There is so much to be grateful for and while it’s easy to slip into the ‘crazy and sometimes negativity of life or social media’ - just remember to: Stop and smell the gratitude . . You Are Alive 💫 . . What are 3️⃣ things that make you happy to be alive? We did this together: . . 1️⃣ Grateful for today’s opportunity - a new fresh week, new program, new plan. 2️⃣ Our Families and our Health 3️⃣ Each other - twin flames baby . . We’d love to hear yours, Comment below. #UrbanWarriors  #FitBodyFierceMind 
It is time to take control of your surroundings. 
Stop complaining about what's not happening and start doing.
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📸- @themasterofmuscle
It is time to take control of your surroundings. Stop complaining about what's not happening and start doing. . . 📸- @themasterofmuscle
Tired of old exercise regime? Try a different exercise program. Monday Strong by Zumba. Hope to see you there!!! #strongbyzumba 
#mondayfitcamp 
#joinourworkout 
#coachdreambodymaker💋
✨ Sunday evening check in ✨
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Are you ready for the week ahead? Did you do something today to help you prepare for the next five?
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As I go back to grad school tomorrow (hello nerves) I thought I would touch on something I find I often have troubles with when my schedule starts to get busy
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- Snacking -
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From early morning workouts to long days on campus followed by a shift at work, it can be reallyyyyy easy to find a vending machine and eat a snickers or not eat at all, rather than planning ahead to make sure you’re properly fueling your body.
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This usually leaves you feeling sluggish/tired/hangry.
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Here’s my simple solution: easy to grab, portable, and healthy snack ideas to keep you on track between meals!
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• apples/bananas and PB
• string cheese
• rice cakes
• carrots/celery
• pita chips
• nuts
• protein bars
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Coming home from your long day starving will probably only lead to eating whatever is the first thing in sight - not exactly the quickest way to reach your goals!
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Food prep, snack prep, make it easier on yourself! 🍎 🧀 🥜 🥕 🍌
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Don’t forget! Today is your last day to get strength training programs for 25% off! Sales ends at midnight - get in on it while you can! Whether it’s gaining muscle or losing weight, these programs WILL help you reach your goals 💪🏼 Link in bio ☺️
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#fitness #health #planahead #healthysnacks #personaltrainer #onlinecoach #plantosucceed #fitnessinspiration #fitnessmotivation
✨ Sunday evening check in ✨ . Are you ready for the week ahead? Did you do something today to help you prepare for the next five? . As I go back to grad school tomorrow (hello nerves) I thought I would touch on something I find I often have troubles with when my schedule starts to get busy . - Snacking - . From early morning workouts to long days on campus followed by a shift at work, it can be reallyyyyy easy to find a vending machine and eat a snickers or not eat at all, rather than planning ahead to make sure you’re properly fueling your body. . This usually leaves you feeling sluggish/tired/hangry. . Here’s my simple solution: easy to grab, portable, and healthy snack ideas to keep you on track between meals! ——————————————————— • apples/bananas and PB • string cheese • rice cakes • carrots/celery • pita chips • nuts • protein bars ——————————————————- Coming home from your long day starving will probably only lead to eating whatever is the first thing in sight - not exactly the quickest way to reach your goals! . Food prep, snack prep, make it easier on yourself! 🍎 🧀 🥜 🥕 🍌 . . . Don’t forget! Today is your last day to get strength training programs for 25% off! Sales ends at midnight - get in on it while you can! Whether it’s gaining muscle or losing weight, these programs WILL help you reach your goals 💪🏼 Link in bio ☺️ . . . #fitness  #health  #planahead  #healthysnacks  #personaltrainer  #onlinecoach  #plantosucceed  #fitnessinspiration  #fitnessmotivation 
“You draw so dark”
A kid said to me in high school. 
A remark so simple, neutral in tone, said so meaninglessly - yet, for some reason, I took it straight to heart.
Why is this person who can’t even draw telling me how I go about MY work? 
Yeah I draw dark, that’s how I do it. (*huffing to self* ...his featherlight portrait of Brad Pitt literally looks like a pickle.)
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The concept of someone else telling me how to do something that came natural, that I never thought twice about - was strange. I didn’t understand why it affected me so much. (Looking back, it was because I poured my soul into my work.) I was doing academically better than them in this class, yet the comment seemed like I had a problem, a kink, that needed fixing.
*Here she is relating art to bodybuilding again* because this is important.
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Being a physique / performance athlete, you too will find these people all around you. “Why can’t you eat that?” “Can you eat this?” “You’re at the gym for an hour and a half? Can’t be healthy” “You look so skinny and exhausted” “Why are you eating with a baby spoon?”
*Brother shoving brownie under my nose* Eat it!
There are “normal” meals at restaurants that contain twice my daily caloric intake.
Whether the people around us understand our sport or not - comments will be made. Opinions will be shoved down your throat. You’ll second guess your choices. This is where you will be tested ... I challenge you to stay articulate and graceful with how you respond. (Even tho U hangry.) You don’t have to explain yourself to every single person.
•
We are weirdos, especially while in contest prep. But the truth is, in order to get to extreme places, extreme measures, to some extent, need to happen. It’s just how it goes ... the reason so few people take on a prep in the first place. While you need to be strong physique-wise to compete, most of this is acquired mental skill. 
If you let those who are ignorant towards the sport have you second guess yourself, you’ve already lost. No harsh feelings - it just means you have yet to pour full faith in yourself & the sacrifices needed to be successful.
“You draw so dark” A kid said to me in high school. A remark so simple, neutral in tone, said so meaninglessly - yet, for some reason, I took it straight to heart. Why is this person who can’t even draw telling me how I go about MY work? Yeah I draw dark, that’s how I do it. (*huffing to self* ...his featherlight portrait of Brad Pitt literally looks like a pickle.) • The concept of someone else telling me how to do something that came natural, that I never thought twice about - was strange. I didn’t understand why it affected me so much. (Looking back, it was because I poured my soul into my work.) I was doing academically better than them in this class, yet the comment seemed like I had a problem, a kink, that needed fixing. *Here she is relating art to bodybuilding again* because this is important. • Being a physique / performance athlete, you too will find these people all around you. “Why can’t you eat that?” “Can you eat this?” “You’re at the gym for an hour and a half? Can’t be healthy” “You look so skinny and exhausted” “Why are you eating with a baby spoon?” *Brother shoving brownie under my nose* Eat it! There are “normal” meals at restaurants that contain twice my daily caloric intake. Whether the people around us understand our sport or not - comments will be made. Opinions will be shoved down your throat. You’ll second guess your choices. This is where you will be tested ... I challenge you to stay articulate and graceful with how you respond. (Even tho U hangry.) You don’t have to explain yourself to every single person. • We are weirdos, especially while in contest prep. But the truth is, in order to get to extreme places, extreme measures, to some extent, need to happen. It’s just how it goes ... the reason so few people take on a prep in the first place. While you need to be strong physique-wise to compete, most of this is acquired mental skill. If you let those who are ignorant towards the sport have you second guess yourself, you’ve already lost. No harsh feelings - it just means you have yet to pour full faith in yourself & the sacrifices needed to be successful.
This is a culmination of 13wks of hard work. We had to push Anna pretty hard near the end but it paid off in that regard. The right picture was Friday morning and unfortunately miscalculations were made and she came in off. This was a learning experience for both of us. I can't say enough how proud I am of her. She overcame a lot of the obstacles she had in the past and she was as consistent as can be. Because of that, this was her best prep and best physique to date. She's not done yet. There's more to come and she'll be better than ever!
@medical_muscle_ 
#proudcoach #contestprep #diet #training #macros #food #competitor #hypertrophy #hardwork #intensity #science #bodybuildingscience #figure #figurecompetitor #ifbb #npc #proteinhouse #fitnessmotivation #fitfam #fitspo #motivation #dedication #teamebp #onlinecoach
This is a culmination of 13wks of hard work. We had to push Anna pretty hard near the end but it paid off in that regard. The right picture was Friday morning and unfortunately miscalculations were made and she came in off. This was a learning experience for both of us. I can't say enough how proud I am of her. She overcame a lot of the obstacles she had in the past and she was as consistent as can be. Because of that, this was her best prep and best physique to date. She's not done yet. There's more to come and she'll be better than ever! @medical_muscle_ #proudcoach  #contestprep  #diet  #training  #macros  #food  #competitor  #hypertrophy  #hardwork  #intensity  #science  #bodybuildingscience  #figure  #figurecompetitor  #ifbb  #npc  #proteinhouse  #fitnessmotivation  #fitfam  #fitspo  #motivation  #dedication  #teamebp  #onlinecoach 
‼️SAVE THESE MOVES‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
These compound/multifunctional movements will have your core, shoulders and triceps on 🔥 🔥 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•MOVEMENT 1•⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plank Single Arm Chest Press ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•MOVEMENT 2•
SL Glute Bridge Single Arm Chest Press ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Incorporate these moves into your next shoulder/chest day to really target those accessory muscles in between your bigger lifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Or choose to use them during a cardio focused circuit day to do some light lifting in between endurance movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give it a go! Tag #BodiedbyRO on your workouts to get featured on my story and highlights! 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personal training/online coaching inquiries DM me or 📧 info@bodiedbyro.com⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#QTSGFChallenge⠀⠀⠀⠀⠀⠀⠀⠀⠀
#AtHomeWorkout⠀⠀⠀⠀⠀⠀⠀⠀⠀
#OnlineCoach #PersonalTrainer⠀⠀⠀⠀⠀⠀⠀⠀⠀
#BBRgirl⠀⠀⠀⠀⠀⠀⠀⠀⠀
‼️SAVE THESE MOVES‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These compound/multifunctional movements will have your core, shoulders and triceps on 🔥 🔥 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •MOVEMENT 1•⠀⠀⠀⠀⠀⠀⠀⠀⠀ Plank Single Arm Chest Press ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •MOVEMENT 2• SL Glute Bridge Single Arm Chest Press ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Incorporate these moves into your next shoulder/chest day to really target those accessory muscles in between your bigger lifts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or choose to use them during a cardio focused circuit day to do some light lifting in between endurance movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give it a go! Tag #BodiedbyRO  on your workouts to get featured on my story and highlights! 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personal training/online coaching inquiries DM me or 📧 info@bodiedbyro.com⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #QTSGFChallenge ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #AtHomeWorkout ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #OnlineCoach  #PersonalTrainer ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #BBRgirl ⠀⠀⠀⠀⠀⠀⠀⠀⠀
At work chilling on my break and these guys wanted to say hi 👋🏻😝 #veinspoppin #sayinghi #leaningup #yallgonnabehereforgoodverysoon #workworkwork @vans
SHOULD YOU USE STRAPS?!⚡️ Follow @richardsonfit_ @fitathleticworld for daily fitness and health content! Tag a friend who needs to see this!🙋🏻‍♂️
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Yes implementing straps is effective when your goal is to lift heavy on deadlift/pull variations, and you don’t want your grip to effect your form, and miss out on any possible reps!🤷🏻‍♂️
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Now of course when you are training lighter loads, and are working on proper form and adequate range of motion you do want to avoid wearing straps to develop your grip strength and build some mass in your forearms. Farmer carries, dead hangs, plus all your pulling movements will develop your mass and strength.
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Never become dependent on your lifting straps. Focus on quality form and reps until your grip can no longer take the load, add the assistance.
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Using straps also allows pulling through the elbows with stronger mind to muscle connection because there is less tension on the forearm muscles and more on the back!🔥💪🏼
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Let me know what you think in the comments below?!🤔😲😯😕😁🧐
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Content by: @evolvetrainingsystem .
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#strap #straps #liftingstraps #deadlift #deadlifts #lift #lifts #strength #strengthtraining #strengthcoach #strengthening #lifting #lifter #lifters #hypertrophy #workout #richardsonfit #richardsonfitness #fitguy #fitguys #fitness #fitnessmotivation #fitnessfun #buildmuscle #bodybuilding #bodybuilder #onlinecoach #onlinecoaching #exercise
SHOULD YOU USE STRAPS?!⚡️ Follow @richardsonfit_ @fitathleticworld for daily fitness and health content! Tag a friend who needs to see this!🙋🏻‍♂️ . Yes implementing straps is effective when your goal is to lift heavy on deadlift/pull variations, and you don’t want your grip to effect your form, and miss out on any possible reps!🤷🏻‍♂️ . Now of course when you are training lighter loads, and are working on proper form and adequate range of motion you do want to avoid wearing straps to develop your grip strength and build some mass in your forearms. Farmer carries, dead hangs, plus all your pulling movements will develop your mass and strength. . Never become dependent on your lifting straps. Focus on quality form and reps until your grip can no longer take the load, add the assistance. . Using straps also allows pulling through the elbows with stronger mind to muscle connection because there is less tension on the forearm muscles and more on the back!🔥💪🏼 . Let me know what you think in the comments below?!🤔😲😯😕😁🧐 . Content by: @evolvetrainingsystem . . . #strap  #straps  #liftingstraps  #deadlift  #deadlifts  #lift  #lifts  #strength  #strengthtraining  #strengthcoach  #strengthening  #lifting  #lifter  #lifters  #hypertrophy  #workout  #richardsonfit  #richardsonfitness  #fitguy  #fitguys  #fitness  #fitnessmotivation  #fitnessfun  #buildmuscle  #bodybuilding  #bodybuilder  #onlinecoach  #onlinecoaching  #exercise 
Or.. you are F*%#ing Awesome = flawsome 😋#youareawesome #selflove #redefine
My gorgeous figure girl @kellis83 who cleaned up at this years Comp, winning all of her classes, then taking out the OVERALL Fit Body title 💪🏽💪🏽 I’m excited to be bringing another strong #teamkazza Comp team to this great show once again this year 😍
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#awnbs #gym #train #lift #girlswholift #girlswithmuscles #muscles #figure #fitbody #fit #fitness #inspo #fitspo #photooftheday #instafit #coach #onlinecoach #online #pt #personaltrainer #posingcoach #goldcoast #gc #onlinetrainer #follow4follow #followme
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www.performancenutritiontraining.com
My gorgeous figure girl @kellis83 who cleaned up at this years Comp, winning all of her classes, then taking out the OVERALL Fit Body title 💪🏽💪🏽 I’m excited to be bringing another strong #teamkazza  Comp team to this great show once again this year 😍 . . #awnbs  #gym  #train  #lift  #girlswholift  #girlswithmuscles  #muscles  #figure  #fitbody  #fit  #fitness  #inspo  #fitspo  #photooftheday  #instafit  #coach  #onlinecoach  #online  #pt  #personaltrainer  #posingcoach  #goldcoast  #gc  #onlinetrainer  #follow4follow  #followme  . www.performancenutritiontraining.com
Always fun with friends in town and a bachelor party.
Always fun with friends in town and a bachelor party.
Excess cortisol production can cause the following to occur:

Water retention 
Inflammation 
GI distress 
Weight gain
Injuries 
Inability to recover from workouts 
Inability to fall or stay asleep

These are just a few things to watch out for. If this sounds like you start to address the cause. 
Are you training too much, eating too little or foods that your body is sensitive/intolerant too, have a nutrient deficiency, or a hormonal imbalance? All of these things promotes cortisol. 
#
Women approach me so often looking for answers and they feel like they are doing so much right and still not seeing results. This is a common problem and there is usually an underlying cause. We just need to figure out what’s holding you back and create a plan to attack it! 💪
#
Today is the last day to get 10% off my Wellness Coaching Program! Start attacking what’s holding you back today(link in bio)!
Excess cortisol production can cause the following to occur: Water retention Inflammation GI distress Weight gain Injuries Inability to recover from workouts Inability to fall or stay asleep These are just a few things to watch out for. If this sounds like you start to address the cause. Are you training too much, eating too little or foods that your body is sensitive/intolerant too, have a nutrient deficiency, or a hormonal imbalance? All of these things promotes cortisol. # Women approach me so often looking for answers and they feel like they are doing so much right and still not seeing results. This is a common problem and there is usually an underlying cause. We just need to figure out what’s holding you back and create a plan to attack it! 💪 # Today is the last day to get 10% off my Wellness Coaching Program! Start attacking what’s holding you back today(link in bio)!
Sun 🌞 Water 💦 Fun 😃 View 👀 Beach 🏖 Energy 💡

How is you #sundayfunday ?
What do you prefere: 
a) natural ponds, lakes, rivers
b) regular public pools ???
Sun 🌞 Water 💦 Fun 😃 View 👀 Beach 🏖 Energy 💡 How is you #sundayfunday  ? What do you prefere: a) natural ponds, lakes, rivers b) regular public pools ???
@clairefit_ 💛

So recently one of my friends asked me to help her with her workout split. Her goals were to tone, build a booty, while losing weight
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When you want a specific body part to grow, you need to workout that body part more often. Also, in order to tone and lose weight at the same time you need to be doing HIIT sessions. ( burn fat while maintaining muscle)
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Here is what your split workout should look like for MAXIMUM results 🔥:
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🌸Mon: booty and hamstrings, calves. 25 min HIIT [Heavy day max reps 6-8 x 5 sets]
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🌸Tues: biceps and triceps,abs
[12 reps x 4 sets] 25 min HIIT session (that's cardio)
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🌸Wed: quads [12 reps x 3 sets] and calves . 15 min HIIT
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🌸Thurs: back, shoulders, and chest. [12-15 reps x 3sets]
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🌸Fri: booty (isolated workouts), abs. [12reps x 4 sets]
@clairefit_ 💛 So recently one of my friends asked me to help her with her workout split. Her goals were to tone, build a booty, while losing weight . When you want a specific body part to grow, you need to workout that body part more often. Also, in order to tone and lose weight at the same time you need to be doing HIIT sessions. ( burn fat while maintaining muscle) . Here is what your split workout should look like for MAXIMUM results 🔥: . 🌸Mon: booty and hamstrings, calves. 25 min HIIT [Heavy day max reps 6-8 x 5 sets] . 🌸Tues: biceps and triceps,abs [12 reps x 4 sets] 25 min HIIT session (that's cardio) . 🌸Wed: quads [12 reps x 3 sets] and calves . 15 min HIIT . 🌸Thurs: back, shoulders, and chest. [12-15 reps x 3sets] . 🌸Fri: booty (isolated workouts), abs. [12reps x 4 sets]
Guess what just turned up at work baby 💦💦💦💦😝
Guess what just turned up at work baby 💦💦💦💦😝
Perks of an empty gym and it was 21 degrees before 7am 😱
Perks of an empty gym and it was 21 degrees before 7am 😱