#alphalete Instagram Photos & Videos

alphalete - 1.1m posts

    When the gym playlist shuffles to the sad drake songs

    When the gym playlist shuffles to the sad drake songs

    8 1 3 minutes ago
    YouTube video coming tomorrow or the day after, so make sure you’re subscribed 😋 alsooo, there’s still quite a lot of items left on the @alphalete website from their new release, link in bio! Thanks so so much to everyone that uses my code “BELA” u guys are the true ones 😭💛

    YouTube video coming tomorrow or the day after, so make sure you’re subscribed 😋 alsooo, there’s still quite a lot of items left on the @alphalete website from their new release, link in bio! Thanks so so much to everyone that uses my code “BELA” u guys are the true ones 😭💛

    2,263 39 4 minutes ago
    Coming to the end of my cut now....going to enjoy some food these new few days and just relax before I start my lean bulk 😅👊 Remember whether you are trying to lose weight or gain muscle, it’s a marathon not a sprint so take your time and don’t rush things ✅

What are your new goals?

    Coming to the end of my cut now....going to enjoy some food these new few days and just relax before I start my lean bulk 😅👊 Remember whether you are trying to lose weight or gain muscle, it’s a marathon not a sprint so take your time and don’t rush things ✅

    What are your new goals?

    20 3 5 minutes ago
    I am happy I started this podcast :)

    I am happy I started this podcast :)

    6 1 8 minutes ago
    The motivational speaker you WANT at your next event 🐾 share this with someone who would LOVE to have Lucy speak at their next event ♥️

    The motivational speaker you WANT at your next event 🐾 share this with someone who would LOVE to have Lucy speak at their next event ♥️

    5 3 9 minutes ago
    Today was a very hot day and as such I did not partake in any fitness 👀

Remember to rest up when your body needs it 👏🏻 Back to the grind tomorrow x

    Today was a very hot day and as such I did not partake in any fitness 👀

    Remember to rest up when your body needs it 👏🏻 Back to the grind tomorrow x

    130 2 13 minutes ago
    A night before we killed our bodies with 10k Calories! This is just a small pull workout we set up on the same date and it was brutal.

1. Lat pull down
2. Dumbbell Rows 
3. Single arm pull downs
4. Bicep ropes
5. Rear delts 
#gains #fitlife #alphalete

    A night before we killed our bodies with 10k Calories! This is just a small pull workout we set up on the same date and it was brutal.

    1. Lat pull down
    2. Dumbbell Rows
    3. Single arm pull downs
    4. Bicep ropes
    5. Rear delts
    #gains #fitlife #alphalete

    5 0 14 minutes ago
    Yesterday’s open gym at @athleticempiregym is a day that I WILL NEVER FORGET! I have been following Shawley since the very beginning (I’ve watched every single video at least two times through!) and this was such a surreal and incredible moment. To see where he started versus where he is now just shows you how consistency, dedication and grinding it out day in and day out leads to extraordinary moments and opportunities. He’s as genuine, humble and outgoing as he is online and that’s really hard to come by. It reminds me that nothing is impossible and that with the right work ethic and mindset, opportunities are limitless. If you haven’t heard of @inakapower I would seriously check it out. I don’t work with them nor am I affiliated but I only recommend companies I truly support and use! Thank you for taking the time to talk to me yesterday and hosting the open gym. I can’t wait to go back! It was truly a moment I won’t forget. This transition to Texas has been worth it every single day. I don’t regret any of it for a second! #inakapower #inaka #athleticempire #neveroutworked #alphalete #fitnessjourney #motivation #hustle #lifestyle #bodybuilding #opengym #healthandfitness #fitnessmotivation

    Yesterday’s open gym at @athleticempiregym is a day that I WILL NEVER FORGET! I have been following Shawley since the very beginning (I’ve watched every single video at least two times through!) and this was such a surreal and incredible moment. To see where he started versus where he is now just shows you how consistency, dedication and grinding it out day in and day out leads to extraordinary moments and opportunities. He’s as genuine, humble and outgoing as he is online and that’s really hard to come by. It reminds me that nothing is impossible and that with the right work ethic and mindset, opportunities are limitless. If you haven’t heard of @inakapower I would seriously check it out. I don’t work with them nor am I affiliated but I only recommend companies I truly support and use! Thank you for taking the time to talk to me yesterday and hosting the open gym. I can’t wait to go back! It was truly a moment I won’t forget. This transition to Texas has been worth it every single day. I don’t regret any of it for a second! #inakapower #inaka #athleticempire #neveroutworked #alphalete #fitnessjourney #motivation #hustle #lifestyle #bodybuilding #opengym #healthandfitness #fitnessmotivation

    16 2 16 minutes ago
    Don’t worry about what I’m doing, worry about why you’re worried about what I’m doing...

    Don’t worry about what I’m doing, worry about why you’re worried about what I’m doing...

    25 9 20 minutes ago
    @t.stone.beast showing his leg day warmup exercises to get your legs warm n ready to be crushed!

    @t.stone.beast showing his leg day warmup exercises to get your legs warm n ready to be crushed!

    9 6 20 minutes ago
    I’m only a 4 Eyes Part time now, thank god for contacts 🤓

    I’m only a 4 Eyes Part time now, thank god for contacts 🤓

    134 4 21 minutes ago
    Become your best version with Peak Fitness apparel.

    Become your best version with Peak Fitness apparel.

    12 1 28 minutes ago
    stepping into the vortex...🌀 remember, your energy is yours and emanates from inside you. Tune in and choose to be conscious of all of it pulsating and vibrating through you. Once you feel it, once you know it — absolutely nothing can phase you⚡️

    stepping into the vortex...🌀 remember, your energy is yours and emanates from inside you. Tune in and choose to be conscious of all of it pulsating and vibrating through you. Once you feel it, once you know it — absolutely nothing can phase you⚡️

    27 3 34 minutes ago
    Proud of the body I've built. How I got through. Discipline not motivation. Motivation comes and goes and is not a reliable source. Respect for myself and God. Good music to workout to. Having a positive mindset. Having goals and is motivated by all the progress made thus far. Fueling your body in the right way and having the energy to give 110% in the gym. Some days 40% and that's ok too. It's ok to tailor each workout differently by what your body is telling you. With that being said have a great Sunday🙏🏼

    Proud of the body I've built. How I got through. Discipline not motivation. Motivation comes and goes and is not a reliable source. Respect for myself and God. Good music to workout to. Having a positive mindset. Having goals and is motivated by all the progress made thus far. Fueling your body in the right way and having the energy to give 110% in the gym. Some days 40% and that's ok too. It's ok to tailor each workout differently by what your body is telling you. With that being said have a great Sunday🙏🏼

    21 2 36 minutes ago
    UPPER BODY PUMP SESH🔥 here’s a few clips from last nights workout😝
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I didn’t film it bcos I didn’t think I’d manage it but I DID MY FIRST EVER PULL UP AT THE END OF MY SESSION!! and not only did I get 1, I got 3 reps🤩 @jbtfitness watched me do it I’m not lieing😸👏🏻
.
.
I’m training in the 12-15 rep range at the moment and my shoulders, back, biceps n triceps were buuuuuurning after this🔥
.
.
1️⃣ BARBELL BENT OVER ROWS 3 x 12
2️⃣ DB SHOULDER PRESS 3 x 15
3️⃣ CLOSE GRIP PULL DOWN VARIATION (1st vid) 2 x 15
4️⃣ KNEELING CLOSE GRIP LAT PULL DOWNS (2nd vid) 2 x 15
5️⃣ CABLE PULL DOWNS KNEELING (3rd vid) 3 x 12-15
6️⃣ REVERSE CABLE FLYS SS LATERAL RAISES (last 2 videos) 2 x 15 x 15
7️⃣ PUSH UPS SS TRICEP DIPS 2 x failure x failure
.
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Full outfit is from @ryderwear these scrunchbum leggings are such a vibeeee🤪🖤 get 10% off everything with code EMMAD10🔥 #teamryderwear #ryderwear #ryderwearwomen

    UPPER BODY PUMP SESH🔥 here’s a few clips from last nights workout😝
    .
    .
    I didn’t film it bcos I didn’t think I’d manage it but I DID MY FIRST EVER PULL UP AT THE END OF MY SESSION!! and not only did I get 1, I got 3 reps🤩 @jbtfitness watched me do it I’m not lieing😸👏🏻
    .
    .
    I’m training in the 12-15 rep range at the moment and my shoulders, back, biceps n triceps were buuuuuurning after this🔥
    .
    .
    1️⃣ BARBELL BENT OVER ROWS 3 x 12
    2️⃣ DB SHOULDER PRESS 3 x 15
    3️⃣ CLOSE GRIP PULL DOWN VARIATION (1st vid) 2 x 15
    4️⃣ KNEELING CLOSE GRIP LAT PULL DOWNS (2nd vid) 2 x 15
    5️⃣ CABLE PULL DOWNS KNEELING (3rd vid) 3 x 12-15
    6️⃣ REVERSE CABLE FLYS SS LATERAL RAISES (last 2 videos) 2 x 15 x 15
    7️⃣ PUSH UPS SS TRICEP DIPS 2 x failure x failure
    .
    .
    Full outfit is from @ryderwear these scrunchbum leggings are such a vibeeee🤪🖤 get 10% off everything with code EMMAD10🔥 #teamryderwear #ryderwear #ryderwearwomen

    325 23 37 minutes ago
    🔥300lbs bench press for 5 reps boiiiiii🔥
-
My spot tapped the barbell on the last rep with one freaking finger (bc apparently that’s how you “help”) for no reason right in the middle of where the barbell always slows down for me, in the middle of the J curve when I was still externally rotating my shoulders and the barbell was still moving up bc gym bros like to touch the barbell at the slightest sign of change in velocity up even when you tell them to not touch the barbell under any circumstances 😓😭
-
Still counting it as 300 for basically 5 reps bc I know I had it 🤷🏻‍♂️
-
Just a few more training sessions and then it’s deload time bb ☺️

    🔥300lbs bench press for 5 reps boiiiiii🔥
    -
    My spot tapped the barbell on the last rep with one freaking finger (bc apparently that’s how you “help”) for no reason right in the middle of where the barbell always slows down for me, in the middle of the J curve when I was still externally rotating my shoulders and the barbell was still moving up bc gym bros like to touch the barbell at the slightest sign of change in velocity up even when you tell them to not touch the barbell under any circumstances 😓😭
    -
    Still counting it as 300 for basically 5 reps bc I know I had it 🤷🏻‍♂️
    -
    Just a few more training sessions and then it’s deload time bb ☺️

    64 5 37 minutes ago
    I’m going to challenge myself.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I want to build more muscle. I want to grow. I want to feel stronger.  I want to feel empowered.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I decided there’s no better way to do a proper bulk than with the bulking queens @kk_fit_ (Guide: Bulking with KKFIT)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In 3 weeks I will start my new journey. I want to bulk for at least 5 months. I’m determined to get the best out of my body. I’m not going to quit. I am beyond excited!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
However, at the same time it’s freaking me out. I’ve been quite open about my journey with eating disorders on here and I’m very scared that gaining fat will take it’s toll on my mental state. I know myself better than to think it won’t.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT I will push those toxic thoughts away. I’m doing this very much for me and it will all be worth it at the end.

    I’m going to challenge myself.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I want to build more muscle. I want to grow. I want to feel stronger. I want to feel empowered.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    I decided there’s no better way to do a proper bulk than with the bulking queens @kk_fit_ (Guide: Bulking with KKFIT)
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    In 3 weeks I will start my new journey. I want to bulk for at least 5 months. I’m determined to get the best out of my body. I’m not going to quit. I am beyond excited!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    However, at the same time it’s freaking me out. I’ve been quite open about my journey with eating disorders on here and I’m very scared that gaining fat will take it’s toll on my mental state. I know myself better than to think it won’t.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    BUT I will push those toxic thoughts away. I’m doing this very much for me and it will all be worth it at the end.

    35 6 40 minutes ago
    Happy Sunday fam 💫. I hear the weather back home is unreal so I hope you are all out enjoying it, especially being a bank holiday weekend ☀️..
——
Currently out here living my best life in Tenerife 🙌. Which by the way on first impressions looks like such an amazing place and I can’t wait for the coming days to see more of it. Managing to keep on top of my training routine with the hotel gym here, but nutrition is taking a step back as I’m enjoy all the incredible food they have to offer here at the hotel 😆. Trying to be as good as I can though and not go over the top, but certainly being pretty relaxed on my nutrition out here..
——
On a serious one though I am going to get a Lower body and a upper body workout together for you all to show for anyone that is going on holiday or travelling around that it’s always possible to get a decent workout in, you just got to work with what you got. So I will have both of these up in the coming days while I’m out here 💪..
——
For now though I am about to go out with my girl and the fam for some food and drinks 👌. Also there is an Elton John tribute act tonight so this could be interesting 🤷‍♂️. Hope you have all had a great weekend and enjoy the rest of the bank holiday weekend fam. Peace ✌️..
——
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•
•
•
•
#instaholiday #holidaytime #holidayfitness #holiday2019 #fitfamuk #ukfit #fitnessblog #gyms #alphalete #proudbutneversatisfied #instafitness #bebetterthanyesterday #livinghealthy #fitinspiration #fitnessjourneys #musclebuilding #igfitfam #trainharder #buildmuscle #gainmuscle #fitnation #gymbro

    Happy Sunday fam 💫. I hear the weather back home is unreal so I hope you are all out enjoying it, especially being a bank holiday weekend ☀️..
    ——
    Currently out here living my best life in Tenerife 🙌. Which by the way on first impressions looks like such an amazing place and I can’t wait for the coming days to see more of it. Managing to keep on top of my training routine with the hotel gym here, but nutrition is taking a step back as I’m enjoy all the incredible food they have to offer here at the hotel 😆. Trying to be as good as I can though and not go over the top, but certainly being pretty relaxed on my nutrition out here..
    ——
    On a serious one though I am going to get a Lower body and a upper body workout together for you all to show for anyone that is going on holiday or travelling around that it’s always possible to get a decent workout in, you just got to work with what you got. So I will have both of these up in the coming days while I’m out here 💪..
    ——
    For now though I am about to go out with my girl and the fam for some food and drinks 👌. Also there is an Elton John tribute act tonight so this could be interesting 🤷‍♂️. Hope you have all had a great weekend and enjoy the rest of the bank holiday weekend fam. Peace ✌️..
    ——





    #instaholiday #holidaytime #holidayfitness #holiday2019 #fitfamuk #ukfit #fitnessblog #gyms #alphalete #proudbutneversatisfied #instafitness #bebetterthanyesterday #livinghealthy #fitinspiration #fitnessjourneys #musclebuilding #igfitfam #trainharder #buildmuscle #gainmuscle #fitnation #gymbro

    82 20 45 minutes ago
    HAPPY SUNDAY FAM! 🖤 Due to popularity demand, here’s how my deadlifts are going 😏 special thanks to @natmmkayy for always hyping me up for my lifts and motivating me to go heavier 🥳😈 not a PR (current PR: 245lbs) but after a mini vacay in Vegas and taking week off, we got some decent numbers 💪🏽 _
- my mind is my biggest obstacle. Felt good my first two sets so we decided to add a plate. But once that was on, i kept thinking “you haven’t lifted in a while. You can’t do this” but then Nat reminded me I’ve gone heavier than this. Even after pulling it i still questioned if i did it 😅😂 gotta work on getting out my head and trusting my strength! What helps you get out of your head? Comment below please 👇🏽 ya girl needs help! 🥰
.
. Videos in reverse order: 135lbs, 185lbs, 225lbs

    HAPPY SUNDAY FAM! 🖤 Due to popularity demand, here’s how my deadlifts are going 😏 special thanks to @natmmkayy for always hyping me up for my lifts and motivating me to go heavier 🥳😈 not a PR (current PR: 245lbs) but after a mini vacay in Vegas and taking week off, we got some decent numbers 💪🏽 _
    - my mind is my biggest obstacle. Felt good my first two sets so we decided to add a plate. But once that was on, i kept thinking “you haven’t lifted in a while. You can’t do this” but then Nat reminded me I’ve gone heavier than this. Even after pulling it i still questioned if i did it 😅😂 gotta work on getting out my head and trusting my strength! What helps you get out of your head? Comment below please 👇🏽 ya girl needs help! 🥰
    .
    . Videos in reverse order: 135lbs, 185lbs, 225lbs

    168 21 54 minutes ago
    A few of the fun sets from today’s Push Session 👊🏼.
⠀
5pps lying hammer Chest Press for 6 reps
4pps incline hammer Chest Press for 6 reps
⠀
At the minute for me, these more stable pressing movements are giving me the most in terms of progress and muscular recruitment, so I’m making the most of them 🔑.
⠀
I’m still doing dumbbell and barbell movements, but these stable movements are the exercises where I am trying to really take the load up and work in a lower rep range.
⠀
This is completely individual to me, it’s something I’ve learnt about my body and training over time from a trial and error approach with movements; so that’s exactly what you should do.
⠀
Find what works best; what you progress best and what feels best, and take advantage of it!
⠀
#sundayfunday #pushday #teamconditioned

    A few of the fun sets from today’s Push Session 👊🏼.

    5pps lying hammer Chest Press for 6 reps
    4pps incline hammer Chest Press for 6 reps

    At the minute for me, these more stable pressing movements are giving me the most in terms of progress and muscular recruitment, so I’m making the most of them 🔑.

    I’m still doing dumbbell and barbell movements, but these stable movements are the exercises where I am trying to really take the load up and work in a lower rep range.

    This is completely individual to me, it’s something I’ve learnt about my body and training over time from a trial and error approach with movements; so that’s exactly what you should do.

    Find what works best; what you progress best and what feels best, and take advantage of it!

    #sundayfunday #pushday #teamconditioned

    83 6 58 minutes ago
    New PR, this is exciting considering I maxed out a 315 recently. Just trying to make new goals and crush them

    New PR, this is exciting considering I maxed out a 315 recently. Just trying to make new goals and crush them

    25 3 1 hour ago
    miami vice like bron in ‘12

    miami vice like bron in ‘12

    46 12 1 hour ago
    I took around 3 days off from the gym hitting it tomorrow and on the first day of school 🤬
Comment your favorite lifting song?

    I took around 3 days off from the gym hitting it tomorrow and on the first day of school 🤬
    Comment your favorite lifting song?

    70 4 1 hour ago

Top #alphalete posts

    💙

    💙

    5,113 104 22 August, 2019
    🔥 Eat More Not Less 🔥⠀⁣⠀
⁣⠀⁣⠀
⚡Follow @ryanc_fit⚡⁣⁣⁣⁣⁣⠀⁣⠀
⁣⠀⁣⠀
A big focus of the IIFYM/Flexible dieting community is that you can eat any foods you enjoy - even junk food - and lose weight. While this is true, and you will see results once you follow your macro and calorie guidelines, it often draws attention away from the balanced, nutritious foods you should be eating.⠀⁣⠀
⠀⁣⠀
Let's be honest - a chicken stir fry is not as sexy as pizza or burgers. It just isn't. "Eat stir frys and lose weight" - not exactly peaking your attention is it? ⁣⠀
Obviously the idea of eating a big mac and dropping a few inches seems to good to be true, so it gets your interest.⠀⁣⠀
⠀⁣⠀
And it is 100% entirely possible to lose weight while eating these foods - in moderation. But that's the sneaky secret they keep quiet. And as a result it's why a lot of people struggle with IIFYM - they are eating all these foods that they enjoy but are still feeling hungry and struggling to stay within their calories. Because they are eating all the calorie dense foods they enjoy, but getting very little in terms of food quantity.⠀⁣⠀
⁣⠀
When we say "eat less, move more", we need to be clearer. We mean eat less calories, not less in terms of food volume. One piece of feedback I always get from clients is how much more food they are actually eating than before - yet still losing weight. That's because of the food volume - more food, less calories.⠀⁣⠀
⁣⠀
Can you eat a big mac and see results? Of course. But if you're trying to make it a daily staple then hunger is something you're going to struggle with. Use it as an occasional addition to your diet when you feel like it - but always focus on low calorie, high volume foods that are going to move you towards your goals.⠀⁣⠀
⁣⁣⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    🔥 Eat More Not Less 🔥⠀⁣⠀
    ⁣⠀⁣⠀
    ⚡Follow @ryanc_fit⚡⁣⁣⁣⁣⁣⠀⁣⠀
    ⁣⠀⁣⠀
    A big focus of the IIFYM/Flexible dieting community is that you can eat any foods you enjoy - even junk food - and lose weight. While this is true, and you will see results once you follow your macro and calorie guidelines, it often draws attention away from the balanced, nutritious foods you should be eating.⠀⁣⠀
    ⠀⁣⠀
    Let's be honest - a chicken stir fry is not as sexy as pizza or burgers. It just isn't. "Eat stir frys and lose weight" - not exactly peaking your attention is it? ⁣⠀
    Obviously the idea of eating a big mac and dropping a few inches seems to good to be true, so it gets your interest.⠀⁣⠀
    ⠀⁣⠀
    And it is 100% entirely possible to lose weight while eating these foods - in moderation. But that's the sneaky secret they keep quiet. And as a result it's why a lot of people struggle with IIFYM - they are eating all these foods that they enjoy but are still feeling hungry and struggling to stay within their calories. Because they are eating all the calorie dense foods they enjoy, but getting very little in terms of food quantity.⠀⁣⠀
    ⁣⠀
    When we say "eat less, move more", we need to be clearer. We mean eat less calories, not less in terms of food volume. One piece of feedback I always get from clients is how much more food they are actually eating than before - yet still losing weight. That's because of the food volume - more food, less calories.⠀⁣⠀
    ⁣⠀
    Can you eat a big mac and see results? Of course. But if you're trying to make it a daily staple then hunger is something you're going to struggle with. Use it as an occasional addition to your diet when you feel like it - but always focus on low calorie, high volume foods that are going to move you towards your goals.⠀⁣⠀
    ⁣⁣⠀
    #weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    603 3 8 hours ago
    🍫Good Snack Bad Snack🍫⠀
⠀⠀
I love doing these - they always bring a stream of people in the DM who never read the caption - "you seriously comparing a Snickers to nuts that HAVE HEALTHY FATS?!?!". So without further ado, let's go nuts.⠀⠀
⠀⠀
Snacks have always been a sticking point for me - wanting something tasty between meals but being "afraid" of ruining my macros for the day with one "treat". That's when we all fall into the trap of the "healthy snacks". You know the ones - they are the healthy alternative because the label says so 🤷⠀⠀
⠀⠀
One such example is the dark chocolate covered peanut. So for the sake of comparison - let's line it up with the humble snickers (because chocolate and nuts). And what do we see? Well overall not a huge difference between the 2, give or take some slight differences on protein & fat. ⠀⠀
⠀
The biggest (and in my mind, the most important) difference here is that one is the snack you wanted, and the other is a substitute. Having the nuts you'll have pretty much the same calories and macros yet didn't actually have what you wanted. So being "bad" and having the "unhealthy" snack would have left you in pretty much the same place with your daily intake - except your craving was satisfied. You eat the nuts but you're still thinking about the snickers. Eat the snickers and you're a happy camper.⠀⠀
⠀⠀
We need to stop thinking of food as good or bad, and rather what do we want and how does it fit. Is there a nutritional benefit to the nuts instead of the snickers? Sure. But there is a far bigger benefit to your mental (and overall) health in understanding that a snickers (or other "treat") within your plan is perfectly fine from time to time!⠀⠀
⁣⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    🍫Good Snack Bad Snack🍫⠀
    ⠀⠀
    I love doing these - they always bring a stream of people in the DM who never read the caption - "you seriously comparing a Snickers to nuts that HAVE HEALTHY FATS?!?!". So without further ado, let's go nuts.⠀⠀
    ⠀⠀
    Snacks have always been a sticking point for me - wanting something tasty between meals but being "afraid" of ruining my macros for the day with one "treat". That's when we all fall into the trap of the "healthy snacks". You know the ones - they are the healthy alternative because the label says so 🤷⠀⠀
    ⠀⠀
    One such example is the dark chocolate covered peanut. So for the sake of comparison - let's line it up with the humble snickers (because chocolate and nuts). And what do we see? Well overall not a huge difference between the 2, give or take some slight differences on protein & fat. ⠀⠀

    The biggest (and in my mind, the most important) difference here is that one is the snack you wanted, and the other is a substitute. Having the nuts you'll have pretty much the same calories and macros yet didn't actually have what you wanted. So being "bad" and having the "unhealthy" snack would have left you in pretty much the same place with your daily intake - except your craving was satisfied. You eat the nuts but you're still thinking about the snickers. Eat the snickers and you're a happy camper.⠀⠀
    ⠀⠀
    We need to stop thinking of food as good or bad, and rather what do we want and how does it fit. Is there a nutritional benefit to the nuts instead of the snickers? Sure. But there is a far bigger benefit to your mental (and overall) health in understanding that a snickers (or other "treat") within your plan is perfectly fine from time to time!⠀⠀
    ⁣⠀
    #weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    1,176 19 22 August, 2019
    🙄Eating When Bored🙄⠀
⠀
⚡Follow @ryanc_fit ⚡⠀
⠀
Boredom eating used to be my biggest setback in the past when trying to lose weight. If i was idle for more than 15 minutes you can bet your bottom dollar I was thinking of food. It wasn't even a case that I'd snack on "junk food" when I was bored either, I'd literally eat anything just for the sake of something to do.⠀
⠀
Food is such an easy choice in moments of boredom and it's not always the worst thing - but if you're trying to lose some weight or it's something you're doing very often then it can be an issue.⠀⠀
⠀
These are 6 methods that have helped me - the biggest being identifying what triggers me to eat. I'd honestly say that identifying the trigger is more than half the battle. While you figure it out however the other tips will make life a little easier. ⠀
⠀
Now of course - it's important to understand the difference between boredom and actual hunger. These are not strategies to distract you from hungry - if you're hungry, give your body what it needs. But don't just fill your face to pass the time!⠀
⠀
These won't solve the problem overnight, but like anything, if you stick with it you can see results.⠀⠀
⠀
It's nothing too complicated - just putting yourself in the best position to win. If you're going to snack out of boredom, it's better to eat an apple than a mars bar. Reducing the calories you eat in these moments can be a big win. ⠀
⠀
Likewise having meals already prepped makes you less likely to stray and having a schedule set that minimises your idle time can have a huge impact.⠀
⁣⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    🙄Eating When Bored🙄⠀

    ⚡Follow @ryanc_fit ⚡⠀

    Boredom eating used to be my biggest setback in the past when trying to lose weight. If i was idle for more than 15 minutes you can bet your bottom dollar I was thinking of food. It wasn't even a case that I'd snack on "junk food" when I was bored either, I'd literally eat anything just for the sake of something to do.⠀

    Food is such an easy choice in moments of boredom and it's not always the worst thing - but if you're trying to lose some weight or it's something you're doing very often then it can be an issue.⠀⠀

    These are 6 methods that have helped me - the biggest being identifying what triggers me to eat. I'd honestly say that identifying the trigger is more than half the battle. While you figure it out however the other tips will make life a little easier. ⠀

    Now of course - it's important to understand the difference between boredom and actual hunger. These are not strategies to distract you from hungry - if you're hungry, give your body what it needs. But don't just fill your face to pass the time!⠀

    These won't solve the problem overnight, but like anything, if you stick with it you can see results.⠀⠀

    It's nothing too complicated - just putting yourself in the best position to win. If you're going to snack out of boredom, it's better to eat an apple than a mars bar. Reducing the calories you eat in these moments can be a big win. ⠀

    Likewise having meals already prepped makes you less likely to stray and having a schedule set that minimises your idle time can have a huge impact.⠀
    ⁣⠀
    #weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

    5,558 22 20 August, 2019
    you care too much about what they think...
-
You do. Well, maybe you do..
-
You care too much about what Patricia thinks who is looking at you at the gym and that’s why you talked yourself into leaving.
You care too much about Kyle and his big arms because you’re intimidated and that’s why you quit working out.
-
Or even this photo. This photo was taken with multiple people walking by a second. Many times when the flash timer was about to snap the photo I made eye contact with someone and had to retake the photo over and over.
-
You care too much what they think...
-
You care what Patricia on the treadmill thinks about you while you’re the only girl in the free weights area. You probably think she’s making fun of you, when in reality she’s not as confident as you are to do what you’re doing. Yet here you are leaving the gym.
-
How about Kyle? Ever considered that Kyle has been training for 7 years to your 2 months. Big difference. If you look at someone else’s progress and become demotivated, then you need to rethink what you’re doing and why and if it’s for you or someone else.
-
and this photo...? Glad you asked. :)
If you think I’ve always had the confidence to do this, you’re wrong. I’ve built this. so can you. How? By standing there. By embracing every single awkward stare. Every blood rushing feeling of anxiety and feeling like I’m being judged and smiled my way through.
-
You’re going to do the same.
You’re gonna stay at the gym.
You’re gonna stay in the free weights area.
You’re not going to quit.
You’re going to stand there, take that damn photo, smile and Be A Fucking Shark.
-
- Rico
-
#mentalhealth #fitness #alphalete #photographer #newyorkcity #timesquare #nyc #newyorkcitystyle #smile #nike #photography

    you care too much about what they think...
    -
    You do. Well, maybe you do..
    -
    You care too much about what Patricia thinks who is looking at you at the gym and that’s why you talked yourself into leaving.
    You care too much about Kyle and his big arms because you’re intimidated and that’s why you quit working out.
    -
    Or even this photo. This photo was taken with multiple people walking by a second. Many times when the flash timer was about to snap the photo I made eye contact with someone and had to retake the photo over and over.
    -
    You care too much what they think...
    -
    You care what Patricia on the treadmill thinks about you while you’re the only girl in the free weights area. You probably think she’s making fun of you, when in reality she’s not as confident as you are to do what you’re doing. Yet here you are leaving the gym.
    -
    How about Kyle? Ever considered that Kyle has been training for 7 years to your 2 months. Big difference. If you look at someone else’s progress and become demotivated, then you need to rethink what you’re doing and why and if it’s for you or someone else.
    -
    and this photo...? Glad you asked. :)
    If you think I’ve always had the confidence to do this, you’re wrong. I’ve built this. so can you. How? By standing there. By embracing every single awkward stare. Every blood rushing feeling of anxiety and feeling like I’m being judged and smiled my way through.
    -
    You’re going to do the same.
    You’re gonna stay at the gym.
    You’re gonna stay in the free weights area.
    You’re not going to quit.
    You’re going to stand there, take that damn photo, smile and Be A Fucking Shark.
    -
    - Rico
    -
    #mentalhealth #fitness #alphalete #photographer #newyorkcity #timesquare #nyc #newyorkcitystyle #smile #nike #photography

    270 62 2 hours ago