#iifym Instagram Photos & Videos

iifym - 11.1m posts

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We looked inside some of the posts tagged with #iifym and here's what we found interesting.

Inside 70 Posts

Time between posts:
21 minutes
Average like
56.1
Average comment
2.5
Posts with video
10/70
Posts with photo
60/70

Hashtag Popularity

Congratulations to @mhuggins7! ⁣

We’ll be in touch to arrange delivery!! ⁣

To show our appreciation to everyone, this week, use the code FIRST10 to receive 10% off your entire order! ⁣

And be on the lookout for our new menu releasing in March. ⁣

#nutrition #mealprep #mealprepideas

Congratulations to @mhuggins7! ⁣
⁣
We’ll be in touch to arrange delivery!! ⁣
⁣
To show our appreciation to everyone, this week, use the code FIRST10 to receive 10% off your entire order! ⁣
⁣
And be on the lookout for our new menu releasing in March. ⁣
⁣
#nutrition #mealprep #mealprepideas
0 1 4 hours ago

PRODUCT REVIEW: Sweet Earth Mindful Chik’n Strips 🔷
Rating: 8.5/10 🔷
I had never seen these before so obviously had to try 😅. I was pleasantly surprised by how good they were. Much better than the beyond meat chicken strips in my opinion but similar in flavor. They were a little bit chewy but I did cook them in the air fryer which wasn’t the recommended preparation, I think they would have been more tender if I sautéed them in a sauce on the stove. Overall, good flavor and texture though I enjoyed them and used them to make a strawberry balsamic chicken salad. I probably won’t buy them often because they were pretty pricey and prefer just regular old tofu most of the time. But love seeing more options!
#vegan #plantbased #plants #veganprotein #soy #fakechicken #veganfoodreview #protein #health #fitness #iifym

PRODUCT REVIEW: Sweet Earth Mindful Chik’n Strips 🔷
Rating: 8.5/10 🔷
I had never seen these before so obviously had to try 😅. I was pleasantly surprised by how good they were. Much better than the beyond meat chicken strips in my opinion but similar in flavor. They were a little bit chewy but I did cook them in the air fryer which wasn’t the recommended preparation, I think they would have been more tender if I sautéed them in a sauce on the stove. Overall, good flavor and texture though I enjoyed them and used them to make a strawberry balsamic chicken salad. I probably won’t buy them often because they were pretty pricey and prefer just regular old tofu most of the time. But love seeing more options!
#vegan #plantbased #plants #veganprotein #soy #fakechicken #veganfoodreview #protein #health #fitness #iifym
3 0 4 hours ago

Bloated deadlifts with 240kg/529lbs. Quick workout today but hit the number I was going for so I might be able to finish this cycle of training on a positive note 🤞

Bloated deadlifts with 240kg/529lbs. Quick workout today but hit the number I was going for so I might be able to finish this cycle of training on a positive note 🤞
2 1 4 hours ago

Low Fat Turkey Burger 🍔🤤
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Let’s jump right to it:
🔸Grilled Turkey Burger (or Veggie Burger)
🔸Shredded Cabbage (seasoned with salt, olive oil and dijon mustard)
🔸Avocado Tzatziki
🔸Low fat Mexican blend cheese (around 10g)
➖➖Put all on a toasted Honey Whole Wheat Bun. And Serve with Roasted Potatoes and Peppers on the side.
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Writing this now makes me eager for dinner again tonight🤤🤤🤤

Low Fat Turkey Burger 🍔🤤
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Let’s jump right to it:
🔸Grilled Turkey Burger (or Veggie Burger)
🔸Shredded Cabbage (seasoned with salt, olive oil and dijon mustard)
🔸Avocado Tzatziki
🔸Low fat Mexican blend cheese (around 10g)
➖➖Put all on a toasted Honey Whole Wheat Bun. And Serve with Roasted Potatoes and Peppers on the side.
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Writing this now makes me eager for dinner again tonight🤤🤤🤤
1 1 4 hours ago

Simply put: don’t be a dick...
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Seriously, we literally ALL started somewhere, don’t forget where you came from in the gym just as much as real life .
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If someone you care about is about to embark on a fitness journey, be who you wish YOU had when you first started 💪🏽
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Spread love and knowledge always!

Simply put: don’t be a dick...
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Seriously, we literally ALL started somewhere, don’t forget where you came from in the gym just as much as real life .
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If someone you care about is about to embark on a fitness journey, be who you wish YOU had when you first started 💪🏽
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Spread love and knowledge always!
2 1 4 hours ago

I can’t believe I have my first ever Flourishing Fitness sweater 😭⁣

The main reason why I started FF was to teach other women how they could accomplish their fitness goals from home using only their bodies & a set of dumbells 💪🏼⁣

I have met and connected with so many of you amazing beautiful souls & I am forever grateful for the bonds we share ❤️ ⁣

Here to the up & coming new and improved Flourishing Fitness ✨⁣
•••••••••••• ⁣
@squeezmeskinny1 use code: EMSRUTH at ⁣⁣
checkout to save ya some money 💃🏼⁣⁣
• Leggings: @tilyoucollapse 🖤⁣⁣

#fitness #fitmom #momlife #lifting #workinprogress #FF #flourishingfitness #onlinefitness #homefitness #iifym #fitchicks #onlinecoaching #personaltraining #homeworkouts #fitlife #workout #motivation #moveyourbody #honoryourbody #loveyourbody

I can’t believe I have my first ever Flourishing Fitness sweater 😭⁣
⁣
The main reason why I started FF was to teach other women how they could accomplish their fitness goals from home using only their bodies & a set of dumbells 💪🏼⁣
⁣
I have met and connected with so many of you amazing beautiful souls & I am forever grateful for the bonds we share ❤️ ⁣
⁣
Here to the up & coming new and improved Flourishing Fitness ✨⁣
•••••••••••• ⁣
• @squeezmeskinny1 use code: EMSRUTH at ⁣⁣
checkout to save ya some money 💃🏼⁣⁣
• Leggings: @tilyoucollapse 🖤⁣⁣
⁣
#fitness #fitmom #momlife #lifting #workinprogress #FF #flourishingfitness #onlinefitness #homefitness #iifym #fitchicks #onlinecoaching #personaltraining #homeworkouts #fitlife #workout #motivation #moveyourbody #honoryourbody #loveyourbody
8 0 4 hours ago

🥗 on 🥗 on 🥗! This is my usual meal prep when I’m heading into the office.

Arugula base
Grape tomatoes
Cooked Italian garlic shrimp and chicken
Topped with Parmesan cheese

Homemade lemon vinaigrette
(1 tablespoon olive oil and another lemon juice)

🥗 on 🥗 on 🥗! This is my usual meal prep when I’m heading into the office.
⠀
Arugula base
Grape tomatoes
Cooked Italian garlic shrimp and chicken
Topped with Parmesan cheese
⠀
Homemade lemon vinaigrette
(1 tablespoon olive oil and another lemon juice)
⠀
4 1 4 hours ago

TACO TUESDAY
🌮Easy Quesadillas🌮
4 Corn Tortillas
4oz Shredded Chicken
1/2 cup Pinto Beans
1/2 cup quality Mozzarella
1 cup Spinach
Mexican/Taco Seasoning
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Mix together all ingredients other than the corn tortillas in a bowl and microwave for 20-30 seconds. Using a fork, make a mash with the ingredients.
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With a pan on medium heat, spray the pan and place corn tortilla in the pan then spread 1/4 of your mixture on 1/2 of your tortilla. Fold over. Once the bottom has begun to harden and turn golden brown, flip and cook the other side until golden brown.
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That’s it.
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These took me a total of 5 minutes from start to finish. I used pre-cooked, pre-shredded chicken from @fitplusmealstricities- It’s the price of a coffee and it cuts down my cooking time by a lot. For my seasoning I used @thespicebeast Power Mex Pro- It’s non-GMO, organic, and contains no preservatives and I always try to use the best quality ingredients I can find.
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Try these out! They’re quick, easy, and the whole family will enjoy them.

Posted @withregram@themeleeway -
#tylermintonnutrition
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#healthyfood #weightloss #eatclean #healthyeating #nutrition #cleaneating #mealprep #fitfood #macros #iifym #diet #calories #taco #tacos #wcw #tacotuesday #tacotuesday🌮

TACO TUESDAY
🌮Easy Quesadillas🌮 
4 Corn Tortillas 
4oz Shredded Chicken
1/2 cup Pinto Beans
1/2 cup quality Mozzarella 
1 cup Spinach
Mexican/Taco Seasoning
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Mix together all ingredients other than the corn tortillas in a bowl and microwave for 20-30 seconds. Using a fork, make a mash with the ingredients.
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With a pan on medium heat, spray the pan and place corn tortilla in the pan then spread 1/4 of your mixture on 1/2 of your tortilla. Fold over. Once the bottom has begun to harden and turn golden brown, flip and cook the other side until golden brown.
-
That’s it.
-
These took me a total of 5 minutes from start to finish. I used pre-cooked, pre-shredded chicken from @fitplusmealstricities- It’s the price of a coffee and it cuts down my cooking time by a lot. For my seasoning I used @thespicebeast Power Mex Pro- It’s non-GMO, organic, and contains no preservatives and I always try to use the best quality ingredients I can find.
-
Try these out! They’re quick, easy, and the whole family will enjoy them.

Posted @withregram • @themeleeway -
#tylermintonnutrition
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#healthyfood #weightloss #eatclean #healthyeating #nutrition #cleaneating #mealprep #fitfood #macros #iifym #diet #calories #taco #tacos #wcw #tacotuesday #tacotuesday🌮
11 0 4 hours ago

💥 NEW SHOW ALERT💥 OCB NATURAL EXCALIBUR 💪🏆
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Huge S/O to @livelovelift17 for putting this show together and making this awesome show poster‼️🙌
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#poster #flyer #competitionseason #sustainable #consistency #1upnutrition #macros #iifym #flexibledieting #newapproach #coach #onlinecoaching #fitnessmotivation #fitnessaddict #igdaily #igers #entrepreneur #denver #colorado #showtime #naturalathlete #natty #testedshows #polygraph #gym #mensphysique #bodybuilding

💥 NEW SHOW ALERT💥 OCB NATURAL EXCALIBUR 💪🏆
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Huge S/O to @livelovelift17 for putting this show together and making this awesome show poster‼️🙌
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#poster #flyer #competitionseason #sustainable #consistency #1upnutrition #macros #iifym #flexibledieting #newapproach #coach #onlinecoaching #fitnessmotivation #fitnessaddict #igdaily #igers #entrepreneur #denver #colorado #showtime #naturalathlete #natty #testedshows #polygraph #gym #mensphysique #bodybuilding
7 0 4 hours ago

New Tasty stuffed cookie dessert kits will be out soon! Pictured here are the Cookies & Creme and Galaxy varieties.

New Tasty stuffed cookie dessert kits will be out soon! Pictured here are the Cookies & Creme and  Galaxy varieties.
132 1 4 hours ago

Some amazing new studs are in stock 🧡

Some amazing new studs are in stock 🧡
3 1 4 hours ago

EXCEÇÕES FAZEM PARTE ✨

por que comer uma comida que a gente ama vai fazer mal? vai acabar com a nossa saúde?
se você viver a base disso, sim! se não, aproveita o que você mais ama comer, sem culpa! você não merece sofrer por comida! sei que pode parecer difícil, mas não deixe de tentar sempre ter uma boa relação com a comida! ❤️
APROVEITA AQUELE CHOCOLATE, AQUELE HAMBÚRGUER, não deixem de viver momentos por um "corpo"
só não vivam a base de hambúrguer e chocolate 😂 comam frutas e verduras! 😗✌🏻
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#fitness #cheatday #iifym #health #lifestyle #icecream #pastel #sorvete #saudavel

EXCEÇÕES FAZEM PARTE ✨

por que comer uma comida que a gente ama vai fazer mal? vai acabar com a nossa saúde? 
se você viver a base disso, sim! se não, aproveita o que você mais ama comer, sem culpa! você não merece sofrer por comida! sei que pode parecer difícil, mas não deixe de tentar sempre ter uma boa relação com a comida! ❤️
APROVEITA AQUELE CHOCOLATE, AQUELE HAMBÚRGUER, não deixem de viver momentos por um "corpo"
só não vivam a base de hambúrguer e chocolate 😂 comam frutas e verduras! 😗✌🏻
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#fitness #cheatday #iifym #health #lifestyle #icecream #pastel #sorvete #saudavel
1 0 4 hours ago

Fake Tiramisù: fette biscottate integrali, quark magro aromatizzato alla vaniglia, salsina di cacao amaro 🍰
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Ingredienti semplici, genuini e facili da reperire. Procedimento come l’originale, se si omette la bagna di caffè come nel mio caso, consiglio di far riposare una notte. Ovviamente non è un tiramisù vero... ma ci si accontenta 😋
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Prodotti disponibili su @allsupplementsitalia con il codice sconto AS-DRFABIO per risparmiare il 10% su tutto! 🎁
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#breakfast #colazione #lunch #chocolate #dinner #cena #snack #merenda #diet #dieta #nutrition #healthy #health #proteine #protein #fit #fitness #bodybuilding #muscoli #muscle #palestra #gym #dietaflessibile #flexiblediet #iifym #macros #chocolate #tiramisu #foodporn #like4like

Fake Tiramisù: fette biscottate integrali, quark magro aromatizzato alla vaniglia, salsina di cacao amaro 🍰
.
Ingredienti semplici, genuini e facili da reperire. Procedimento come l’originale, se si omette la bagna di caffè come nel mio caso, consiglio di far riposare una notte. Ovviamente non è un tiramisù vero... ma ci si accontenta 😋
.
Prodotti disponibili su @allsupplementsitalia con il codice sconto AS-DRFABIO per risparmiare il 10% su tutto! 🎁
.
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.
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.
#breakfast #colazione #lunch #chocolate #dinner #cena #snack #merenda #diet #dieta #nutrition #healthy #health #proteine #protein #fit #fitness #bodybuilding #muscoli #muscle #palestra #gym #dietaflessibile #flexiblediet #iifym #macros #chocolate #tiramisu #foodporn #like4like
16 1 4 hours ago

Just doing what I love. 💪🏼 T - 3 weeks! 🥳🛫 Simply enjoying training, tracking macros, no restriction. By far the best I’ve felt during this phase.

#checkin #transformationtuesday #holidayprep #figuregirl #confidence #mentalhealth #possitivevibes #behappy #strength #healthy #fitbody #bodybuilding #fitgirl #girlswhogym #blondegirls #grind #letthemburn #solidgym #offseasonshapes #londongymgirl #checkin #dieting #iifym

Just doing what I love. 💪🏼 T - 3 weeks! 🥳🛫 Simply enjoying training, tracking macros, no restriction. By far the best I’ve felt during this phase.

#checkin#transformationtuesday#holidayprep#figuregirl#confidence#mentalhealth#possitivevibes#behappy#strength#healthy#fitbody#bodybuilding#fitgirl#girlswhogym#blondegirls#grind#letthemburn#solidgym#offseasonshapes#londongymgirl#checkin#dieting#iifym
16 1 4 hours ago

Post workout meals be like
1/2 tomato
2 eggs
1/4 cup of white rice
1 cup of cooked spinach

Post workout meals be like 
1/2 tomato 
2 eggs 
1/4 cup of white rice
1 cup of cooked spinach
5 1 4 hours ago

Rest day at work, so I went for a lunchtime walk to my local B&M store & bought this little stash 😋
I've never tried any of these bars before and I got all six bars for £5.29!! What a bargain!
Really looking forward to trying the Battle Ready Fuel bars.
Hope they're good 🤔
#iifym #weights #weighttraining #weightlifting #girlswhotrain #girlswholift #legday #womenwholift #girlswholiftheavy #girlgains #workout #strongwoman #strengthtraining #resistancetraining #jsachallenge #bulk #caloriesurplus #glutes #neatup247 #stepcount #build #glutepump #musclegain #fitnessmotivation #musclegrowth #gains #gymmotivation #jsam #glutebuilding #musclebuilding

Rest day at work, so I went for a lunchtime walk to my local B&M store & bought this little stash 😋
I've never tried any of these bars before and I got all six bars for £5.29!! What a bargain!
Really looking forward to trying the Battle Ready Fuel bars. 
Hope they're good 🤔
#iifym #weights #weighttraining #weightlifting #girlswhotrain #girlswholift #legday #womenwholift #girlswholiftheavy #girlgains #workout #strongwoman #strengthtraining #resistancetraining #jsachallenge #bulk #caloriesurplus #glutes #neatup247 #stepcount #build #glutepump #musclegain #fitnessmotivation #musclegrowth #gains #gymmotivation #jsam #glutebuilding #musclebuilding
2 0 4 hours ago

⁣⁣⁣
💊Berberine & insulin resistance💊⁣
⁣ Berberine is usually found in the roots, rhizomes, stems, and bark. For decades it has been a well-researched herbal treatment for intestinal infections, like Giardia. Berberine taking at 250-500mg daily along with cinnamon will I’m fact eliminate insulin resistance, especially in those prone to it! ⁣

Both combined will not only eliminate IR, but will also improve your nutrient facilitation, improve fat loss and also your androgen disposal! ⁣

These minerals are easily accessible! In the chat we talk about proper mineral protocols for specific people and what can keep them healthy on and off cycles! ⁣

Come join for free! Click the link in my bio! ⁣

#caloriecounting #weightloss #weightlossjourney #caloriedeficit #myfitnesspal #calories #healthyeating #healthyfood #healthylifestyle #mfp #food #slimmingworld #healthy #macros #diet #fooddiary #fatloss #iifym #mfpuk #nutrition #foodie #protein #instafood #countingcalories

⁣⁣⁣
💊Berberine & insulin resistance💊⁣
⁣  Berberine is usually found in the roots, rhizomes, stems, and bark. For decades it has been a well-researched herbal treatment for intestinal infections, like Giardia. Berberine taking at 250-500mg daily along with cinnamon will I’m fact eliminate insulin resistance, especially in those prone to it! ⁣
⁣
Both combined will not only eliminate IR, but will also improve your nutrient facilitation, improve fat loss and also your androgen disposal! ⁣
⁣
These minerals are easily accessible! In the chat we talk about proper mineral protocols for specific people and what can keep them healthy on and off cycles! ⁣
⁣
Come join for free! Click the link in my bio! ⁣
⁣
#caloriecounting #weightloss #weightlossjourney #caloriedeficit #myfitnesspal #calories #healthyeating #healthyfood #healthylifestyle #mfp #food #slimmingworld #healthy #macros #diet #fooddiary #fatloss #iifym #mfpuk #nutrition #foodie #protein #instafood #countingcalories
3 0 4 hours ago

Replaced my life with plants.
Not sorry.
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Replaced my life with plants.
Not sorry.
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2 1 4 hours ago

Looking back at the last 4 years when I started this journey of eating clean, and working out. My main goal was to loose weight and improve my over all health. It’s journey of ups and downs. People giving you advice that sometimes you need, and sometimes you don’t need to hear. When you come to the peace of your own self knowing what is best for your individual self growth that is the ultimate goal. Keep going, keep grinding and keep staying focus on your goals. #transformation #transformationtuesday

Looking back at the last 4 years when I started this journey of eating clean, and working out. My main goal was to loose weight and improve my over all health. It’s journey of ups and downs. People giving you advice that sometimes you need, and sometimes you don’t need to hear. When you come to the peace of your own self knowing what is best for your individual self growth that is the ultimate goal. Keep going, keep grinding and keep  staying focus on your goals. #transformation #transformationtuesday
8 1 4 hours ago

Most of my client work gets posted over @nataliew_pt page. But I’m super proud of @nayra.jasmine 2nd time deadlifting on a barbell and hit 100kg double. Over hand no hook grip 👏🏻 80kg for 5 and 90kg triple before this. So strong ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
@amsportuk NATALIEWPT for 15% off
@prepkitchenuk NataliePT for 10% off
@physiqapparel NATALIEWPT 10% off ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #deadlift #weightlifting #strongwomen #getit #outwork #strengthisbooty #gymlife #iifym #livesore #personaltrainer #legsfordays #strongman #coach #pt #essex #powerlifting #powerbuilding #hybridathlete #southendonsea #gym #thisgirlcan #thisgirlcanessex #fitfam #iamsport #puregym

Most of my client work gets posted over @nataliew_pt page. But I’m super proud of @nayra.jasmine 2nd time deadlifting on a barbell and hit 100kg double. Over hand no hook grip 👏🏻 80kg for 5 and 90kg triple before this. So strong ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
@amsportuk NATALIEWPT for 15% off
@prepkitchenuk NataliePT for 10% off 
@physiqapparel NATALIEWPT 10% off ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #deadlift #weightlifting #strongwomen  #getit #outwork #strengthisbooty #gymlife #iifym #livesore #personaltrainer #legsfordays #strongman #coach #pt #essex #powerlifting #powerbuilding #hybridathlete #southendonsea #gym #thisgirlcan #thisgirlcanessex #fitfam #iamsport #puregym
6 0 5 hours ago

🤍WHITE KITKAT OATMEAL🤍
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I want a white chocolate emoji 🍫 Raise your hand if you agree! #whitechocolateisthebestchocolate
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Oats👉🏼 old fashioned oats, egg whites, @pescience chocolate cupcake protein topped with banana and my fav chocolate bar of all time 🤍🍫🤤
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The weather here has been amazing but scary at the same time 😂 Taking advantage of it before Mother Nature realizes its winter.
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Clients and spin this morning, now to hit a pull day 💪🏼 Ya girl just wants some wings, you feel me?
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Have a good day insta ✌🏼💕

🤍WHITE KITKAT OATMEAL🤍
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I want a white chocolate emoji 🍫 Raise your hand if you agree! #whitechocolateisthebestchocolate
-
Oats👉🏼 old fashioned oats, egg whites, @pescience chocolate cupcake protein topped with banana and my fav chocolate bar of all time 🤍🍫🤤
-
The weather here has been amazing but scary at the same time 😂 Taking advantage of it before Mother Nature realizes its winter.
-
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Clients and spin this morning, now to hit a pull day 💪🏼 Ya girl just wants some wings, you feel me?
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Have a good day insta ✌🏼💕
7 1 5 hours ago

☎️LONDON VIBES☎️

☎️LONDON VIBES☎️
12 1 5 hours ago

The correct answer to this question is.......
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B
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For context, this is a male NOT DIETING & currently resistance training (RT). Protein is assumed to be high quality protein
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A 180-pound male should ingest ~130 grams of protein per day to maximize muscle mass. This is 0.75 grams of protein per pound of body weight (or 1.6 g/kg/day)
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If you think this is not high enough, @the_issn conducted 2 studies which have informed my opinion on this topic
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In the 1st study [PMID = 24834017] they gave resistance trained subjects an enormous amount of protein: 4.4 grams of protein/kg body mass/day as compared to 1.8 g/kg/day
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After 8-weeks of this very high protein intake & resistance training, there were no significant differences between the two groups for muscle mass gains (high protein gained ~4 pounds & low protein gained ~3 pounds muscle mass)
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In the 2nd study [PMID = 26500462] they gave RT subjects either 2.3 or 3.4 g/kg/day of protein – both pretty high in daily protein intake
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Once again, both protein groups gained a similar amount of muscle mass while RT for 8-weeks (both groups gained ~ 3 pounds of muscle)
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The consensus amongst body composition/protein researchers is that the threshold for maximizing gains in muscle mass while RT is 1.6 g protein/kg body mass/day
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For our 180-lb male, this equates to 130 grams of protein per day. One of the leading authorities in this line of research, Dr. Stuart Phillips, recommends this particular threshold
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If someone is eating less than this amount (1.6 g/kg/day), they are likely not maximizing muscle mass gains
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If our 180-pound male was currently ingesting 100 grams of protein (1.2 g/kg/day) & then increased to 130 g/day, he would likely experience gains in muscle mass when training
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If he increased protein past 1.6 g/kg (> 130 g/day), there is no data to suggest he would add additional muscle
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At times I advocate for higher protein intakes, but for fat mass improvements (not for additional muscle mass gains). But, that is for another post!
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My general recommendation is to use the 1.6 grams of protein/kg (0.75 grams of protein/POUND of body mass) as a target daily protein intak

The correct answer to this question is.......
.
.
B
.
.
For context, this is a male NOT DIETING & currently resistance training (RT). Protein is assumed to be high quality protein
.
.
A 180-pound male should ingest ~130 grams of protein per day to maximize muscle mass.  This is 0.75 grams of protein per pound of body weight (or 1.6 g/kg/day)
.
.
If you think this is not high enough, @the_issn conducted 2 studies which have informed my opinion on this topic
.
.
In the 1st study [PMID = 24834017] they gave resistance trained subjects an enormous amount of protein: 4.4 grams of protein/kg body mass/day as compared to 1.8 g/kg/day
.
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After 8-weeks of this very high protein intake & resistance training, there were no significant differences between the two groups for muscle mass gains (high protein gained ~4 pounds & low protein gained ~3 pounds muscle mass)
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In the 2nd study [PMID = 26500462] they gave RT subjects either 2.3 or 3.4 g/kg/day of protein – both pretty high in daily protein intake
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Once again, both protein groups gained a similar amount of muscle mass while RT for 8-weeks (both groups gained ~ 3 pounds of muscle)
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The consensus amongst body composition/protein researchers is that the threshold for maximizing gains in muscle mass while RT is 1.6 g protein/kg body mass/day
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For our 180-lb male, this equates to 130 grams of protein per day. One of the leading authorities in this line of research, Dr. Stuart Phillips, recommends this particular threshold
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If someone is eating less than this amount (1.6 g/kg/day), they are likely not maximizing muscle mass gains
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If our 180-pound male was currently ingesting 100 grams of protein (1.2 g/kg/day) & then increased to 130 g/day, he would likely experience gains in muscle mass when training
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If he increased protein past 1.6 g/kg (> 130 g/day), there is no data to suggest he would add additional muscle
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At times I advocate for higher protein intakes, but for fat mass improvements (not for additional muscle mass gains). But, that is for another post!
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My general recommendation is to use the 1.6 grams of protein/kg (0.75 grams of protein/POUND of body mass) as a target daily protein intak
190 11 5 hours ago

hi happy #transformationtuesday! ive been creeping down SLOWLY by .2lbs here and there, so im at a total loss of 122.8 or so and im feeling ok about it. sure i can say ive ~plateaued~ but i also haven't really because im making progress in other places such as the gym. i also upped my food, basically doubled my activity and did all this in the middle of my cycle so i can see my body re-regulating and losing again and im hoping to see more and more progress with this next month!

hi happy #transformationtuesday! ive been creeping down SLOWLY by .2lbs here and there, so im at a total loss of 122.8 or so and im feeling ok about it. sure i can say ive ~plateaued~ but i also haven't really because im making progress in other places such as the gym. i also upped my food, basically doubled my activity and did all this in the middle of my cycle so i can see my body re-regulating and losing again and im hoping to see more and more progress with this next month!
32 2 5 hours ago

My family endures a lot of suffering @freakzbarbell

My family endures a lot of suffering @freakzbarbell
523 10 5 hours ago

⁣BUILD POWER🚨⠀

@powerhungryscotto🗣:⠀

Squat 3x5⠀
Eccentric deadlift 4x8 - superset with⠀
Suitcase deadlift 4x8⠀
Walking lunge 4x8⠀

•Nothing too crazy here folks, the goal for these lifts is proper technique. All the movements you see involve triple flexion & hip extension. ⠀

•Flexion is a decrease in the angle between two body segments. When squatting, dead lifting, or lunging your body goes into triple flexion. Triple flexion involves ankle dorsiflexion, knee flexion & hip flexion. Your body should look like this 👉🏽⚡⠀

•Most athletes develop bad lifting habits and improper movement patterns early in their careers which can lead to dysfunction in the kinetic chain and injury⠀

•In order to reach proper depth in your squat and prevent compensations, such as, excessive forward lean, an arched lower back, or knee valgus (knees caving in on the decent of the squat) your glutes need to be strong & firing ⠀

•Implementing an effective flexibility program and exercises that not only activate the glutes but get them to fire or contract at the right time is crucial in the prevention of injury during exercise⠀

What do you guys 💭 think of these lifts? ⠀
Do you exhibit any of the movement compensations I mentioned? ⠀
I can help! Shoot me an email and let’s talk👍🏽⠀
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#glutes #powerlift #deadlifts #frontsquat #powerlifting #backworkouts #deadlift #squatting #squat #backworkout #powerbuilding #iifym #yoga #fitness #sport #backday #deadlifting #bodybuilding #girl #quads #workout #squatbenchdeadlift #gym #legday #hypertrophy #bench #benchpress #powerlifter

⁣BUILD POWER🚨⠀
⠀
@powerhungryscotto🗣:⠀
⠀
Squat 3x5⠀
Eccentric deadlift 4x8 - superset with⠀
Suitcase deadlift 4x8⠀
Walking lunge 4x8⠀
⠀
•Nothing too crazy here folks, the goal for these lifts is proper technique. All the movements you see involve triple flexion & hip extension. ⠀
⠀
•Flexion is a decrease in the angle between two body segments. When squatting, dead lifting, or lunging your body goes into triple flexion. Triple flexion involves ankle dorsiflexion, knee flexion & hip flexion. Your body should look like this 👉🏽⚡⠀
⠀
•Most athletes develop bad lifting habits and improper movement patterns early in their careers which can lead to dysfunction in the kinetic chain and injury⠀
⠀
•In order to reach proper depth in your squat and prevent compensations, such as, excessive forward lean, an arched lower back, or knee valgus (knees caving in on the decent of the squat) your glutes need to be strong & firing ⠀
⠀
•Implementing an effective flexibility program and exercises that not only activate the glutes but get them to fire or contract at the right time is crucial in the prevention of injury during exercise⠀
⠀
What do you guys 💭 think of these lifts? ⠀
Do you exhibit any of the movement compensations I mentioned? ⠀
I can help! Shoot me an email and let’s talk👍🏽⠀
.⠀
.⠀
.⠀
.⠀
.⠀
#glutes #powerlift #deadlifts #frontsquat #powerlifting #backworkouts #deadlift #squatting #squat #backworkout #powerbuilding #iifym #yoga #fitness #sport #backday #deadlifting #bodybuilding #girl #quads #workout #squatbenchdeadlift #gym #legday #hypertrophy #bench #benchpress #powerlifter
11 0 5 hours ago

IS CONVENIENCE WORTH IT?
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We live in a world where everything is instant. We want everything faster, cheaper, on the go etc. Sadly some companies add ~ 3-4 tsp of refined sugar per serving in those to go oatmeal packets. That is dessert not breakfast 😜.
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I think healthy can be made convenient with a little pre planning because guess what, you only have 1 body and we need to treat it right.❤
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My oatmeal is always a mix of oats (steel cut or quick oats), hemp seeds, chia seeds+ almond milk either overnight oat style or cooked on the stove. Here I topped with raspberries and blueberries, bee pollen, cacao nibs and a little drizzle of manuka honey. YUM!
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P.s. I swear my fingers aren't creepy long as they look 😂
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Xo #balancingandie
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#oats #oatmeal #antiinflammatory #pbj #eatwellbewell #todayfood #strongnotskinny #eatforabs #eatclean #salad #vegetables #nutrition #keto
#glutenfree #healthyfoodshare #dairyfreerecipe #eatgoodfeelgood #eatrealfood #eatingclean #eatingwell #holisticnutrition #wholefoodsdiet #iifymrecipes #iifym #foodfreedom #easyrecipes #mealprep #mealprepmonday #mealprepsunday

IS CONVENIENCE WORTH IT?
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We live in a world where everything is instant. We want everything faster, cheaper, on the go etc. Sadly some companies add ~ 3-4 tsp of refined sugar per serving in those to go oatmeal packets. That is dessert not breakfast 😜.
.
I think healthy can be made convenient with a little pre planning because guess what, you only have 1 body and we need to treat it right.❤
.
My oatmeal is always a mix of oats (steel cut or quick oats), hemp seeds, chia seeds+ almond milk either overnight oat style or cooked on the stove. Here I topped with raspberries and blueberries, bee pollen, cacao nibs and a little drizzle of manuka honey. YUM!
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P.s. I swear my fingers aren't creepy long as they look 😂
.
Xo #balancingandie
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#oats #oatmeal #antiinflammatory #pbj #eatwellbewell #todayfood #strongnotskinny #eatforabs #eatclean #salad #vegetables #nutrition #keto 
#glutenfree #healthyfoodshare #dairyfreerecipe #eatgoodfeelgood #eatrealfood #eatingclean #eatingwell #holisticnutrition #wholefoodsdiet #iifymrecipes #iifym #foodfreedom #easyrecipes #mealprep #mealprepmonday #mealprepsunday
17 1 5 hours ago

Até podia dizer que é o meu lanche favorito mas tendo em conta que venero umas boas papas de aveia e sou apaixonada por pão com banana e manteiga de amendoim, posso apenas dizer que é um dos meus lanches preferidos 🤤 estas panquecas foram inspiradas na querida @ritinha_healthy, uma das minhas grandes inspirações. Pelo percurso, pelos seus ideais e claro, pela comidinha boa 😊
Espreitem o perfil dela, malta, e experimentem este pequeno pedaço de céu! 💛
#pancakes #prozis #prozisportugal #whey #protein #proteinpancakes #fitfam #wheyprotein #foodie #snack #break #fitness #fitnessmotivation #love #juntossomosmaisfit #nutrition #selflove #passion #weightlossjourney #fitgirl #bethebestversionofyourself #girlsthatlift #traindirtyeatclean #iifym #flexiblediet #iifymwomen #flexibledieting

Até podia dizer que é o meu lanche favorito mas tendo em conta que venero umas boas papas de aveia e sou apaixonada por pão com banana e manteiga de amendoim, posso apenas dizer que é um dos meus lanches preferidos 🤤 estas panquecas foram inspiradas na querida @ritinha_healthy, uma das minhas grandes inspirações. Pelo percurso, pelos seus ideais e claro, pela comidinha boa 😊
Espreitem o perfil dela, malta, e experimentem este pequeno pedaço de céu! 💛
#pancakes #prozis #prozisportugal #whey #protein #proteinpancakes #fitfam #wheyprotein #foodie #snack #break #fitness #fitnessmotivation #love #juntossomosmaisfit #nutrition #selflove #passion #weightlossjourney #fitgirl #bethebestversionofyourself #girlsthatlift #traindirtyeatclean #iifym #flexiblediet #iifymwomen #flexibledieting
10 0 5 hours ago

Aktuelle Transformation💪🏼
Links: Mexiko Anfang November 2019 mit 105kg
Rechts: Letzte Woche mit 97kg
Taille ist deutlich schmaler, ich schwitze weniger und fühle mich viel wohler in meiner Haut👍🏼
Angefangen mit dem aktuellen Cut habe ich Mitte Januar.
3000 Kalorien täglich
70% clean, 30% wonach mir ist😌
#highcarblowfat #iifym
Aktiver Lebensstil, 5 bis 6 Trainingstage die Woche nach Push/Pull/Legs, 10 Minuten Cardio am Ende des Workouts, täglich 10000 Schritte.
#transformationtuesday #fitfamde #mcfitschweinfurt #motivation #zielesetzen #keinemagie #jederschafftdas #fitnessmodel #fitnesslifestyle #bauchmuskeln #hartearbeit #willenskraft #gesunderlebensstil

Aktuelle Transformation💪🏼
Links: Mexiko Anfang November 2019 mit 105kg
Rechts: Letzte Woche mit 97kg
Taille ist deutlich schmaler, ich schwitze weniger und fühle mich viel wohler in meiner Haut👍🏼
Angefangen mit dem aktuellen Cut habe ich Mitte Januar.
3000 Kalorien täglich
70% clean, 30% wonach mir ist😌
#highcarblowfat #iifym 
Aktiver Lebensstil, 5 bis 6 Trainingstage die Woche nach Push/Pull/Legs, 10 Minuten Cardio am Ende des Workouts, täglich 10000 Schritte.
#transformationtuesday #fitfamde #mcfitschweinfurt #motivation #zielesetzen #keinemagie #jederschafftdas #fitnessmodel #fitnesslifestyle #bauchmuskeln #hartearbeit #willenskraft #gesunderlebensstil
11 2 5 hours ago

What can be achieved in 5 weeks? .

11lbs down, stronger than ever and better body composition 💯💯 .

This is a result of 5 weeks online coaching- as well as consistency, intensity, regular check ins and good client/coach communication. This approach includes weekly off plan meals, low cardio and reasonably high carbs/cals. .

Proud is an understatement here🔥 .

The biggest mistake people make is cutting cals too low and bumping cardio up way too high, leaving them unable to maintain or make any progress. .
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#transformationtuesday .
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Want to see what you can achieve? Pop us a DM💪🏻📩 .
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#khrucoaching #transformationtuesday #onlinecoaching #progress #fatloss #teamkhru #khrucommunity #bodycomposition #strong #carbs #cardio #diet #iifym #nutrition #invernesspt #confidence

What can be achieved in 5 weeks? .

11lbs down, stronger than ever and better body composition 💯💯 .

This is a result of 5 weeks online coaching- as well as consistency, intensity, regular check ins and good client/coach communication. This approach includes weekly off plan meals, low cardio and reasonably high carbs/cals. .

Proud is an understatement here🔥 .

The biggest mistake people make is cutting cals too low and bumping cardio up way too high, leaving them unable to maintain or make any progress. .
.
#transformationtuesday .
.
.
.

Want to see what you can achieve? Pop us a DM💪🏻📩 .
.
.
.
.
.
#khrucoaching #transformationtuesday #onlinecoaching #progress #fatloss #teamkhru #khrucommunity #bodycomposition #strong #carbs #cardio #diet #iifym #nutrition #invernesspt #confidence
10 0 5 hours ago

Whoop whoop! Happy National Pancake Day 🥞 ya’ll! What is your favorite kind of flapjacks and toppings?🤔
IHOP restaurants began National Pancake Day in 2006. Since that day, they have raised close to $30 million for charities. On February 25, 2020, people from around the country will once again celebrate National Pancake Day at IHOP restaurants and enjoy free pancakes. Guests are asked to consider leaving a donation. Anyone wanna meet for breakfast? •




#breakfast #healthyfood #pancakes #brunch #fitfood #cleaneating #protein #nutrition #pancake #lunch #morning #gains #carbs #iifym #dinner #yum #foodpic #supplements #macros #eat #tasty #パンケーキ #eggs #朝ごはん #whey #ihop #foodgasm #muscle #healthybreakfast #fresh

Whoop whoop!  Happy National Pancake Day 🥞 ya’ll!  What is your favorite kind of flapjacks and toppings?🤔
IHOP restaurants began National Pancake Day in 2006.  Since that day, they have raised close to $30 million for charities.  On February 25, 2020, people from around the country will once again celebrate National Pancake Day at IHOP restaurants and enjoy free pancakes. Guests are asked to consider leaving a donation.  Anyone wanna meet for breakfast? •
•
•
•
•
#breakfast #healthyfood #pancakes #brunch #fitfood #cleaneating #protein #nutrition #pancake #lunch #morning #gains #carbs #iifym #dinner #yum #foodpic #supplements #macros #eat #tasty #パンケーキ #eggs #朝ごはん #whey #ihop #foodgasm #muscle #healthybreakfast #fresh
7 0 5 hours ago

➖➖➖➖➖➖➖➖➖➖➖➖➖➖
💪🏼🦈 56/66 🤙🏼🤙🏼
➖➖
🥞🥞
Oof, International Pancake Day!?
Pfft they might as well call it the WILL’S OBSESSION DAY!
Anyone who picks waffles 🧇 over pancakes 🥞 is a weirdo, I’ll still love you, but you a weirdo!
➖➖
🍓🍌🍒🍯🍰🍁
Everyone who loves Protein Pancakes knows that TOPPINGS is what makes or breaks it!
I’ve shared the recipe of the 4 ingredient banana protein pancake, so today I’ll show you THE TOPPINGS of them all:
🥛: 0% Fat plain Greek Yogurt.
🍓: Frozen fruits (I like the wild berries mix).
🍁: @MyProteinUS ZERO CALORIES flavour drop.
Mix em all then you just upgraded your protein pancake from delicious to DELUXE!
🤯🤯
➖➖
🔌🔌
Obviously ima have to do a bit of a shameless plug, MyProtein also launched the Protein Pancake Mix yesterday!
Combo with the flavour drop and Natural Peanut Butter, OOF!!!
Use the link in my bio and “WILLVIP” to get additional 40% off that’s like a no brainer!
➖➖
#PancakeDay #PancakeDay2020 #ProteinPancakes #ProteinSnacks
#MyProtein #FuelYourAmbition #ForeverFit #MyProteinKitchen
#Gymshark66 #BeMindful66 #Gymshark #BeAVisionary #GymsharkTrain #GymsharkConditioningApp #GSLC
#iWillLift #ProjectLifestyle66 #ProjectCommunity66
#FitnessLifestyle #FitnessCommunity #IntermittentFasting #IntermittentFastingResults #BodyRecomposition #BodyRecomp #FitnessChallenge #IIFYM #FlexibleDiet #HighProteinSnack #HighProteinMeal

➖➖➖➖➖➖➖➖➖➖➖➖➖➖
💪🏼🦈 56/66 🤙🏼🤙🏼
➖➖
🥞🥞
Oof, International Pancake Day!?
Pfft they might as well call it the WILL’S OBSESSION DAY!
Anyone who picks waffles 🧇 over pancakes 🥞 is a weirdo, I’ll still love you, but you a weirdo!
➖➖
🍓🍌🍒🍯🍰🍁
Everyone who loves Protein Pancakes knows that TOPPINGS is what makes or breaks it!
I’ve shared the recipe of the 4 ingredient banana protein pancake, so today I’ll show you THE TOPPINGS of them all:
🥛: 0% Fat plain Greek Yogurt.
🍓: Frozen fruits (I like the wild berries mix).
🍁: @MyProteinUS ZERO CALORIES flavour drop.
Mix em all then you just upgraded your protein pancake from delicious to DELUXE!
🤯🤯
➖➖
🔌🔌
Obviously ima have to do a bit of a shameless plug, MyProtein also launched the Protein Pancake Mix yesterday!
Combo with the flavour drop and Natural Peanut Butter, OOF!!!
Use the link in my bio and “WILLVIP” to get additional 40% off that’s like a no brainer!
➖➖
#PancakeDay #PancakeDay2020 #ProteinPancakes #ProteinSnacks
#MyProtein #FuelYourAmbition #ForeverFit #MyProteinKitchen
#Gymshark66 #BeMindful66 #Gymshark #BeAVisionary #GymsharkTrain #GymsharkConditioningApp #GSLC
#iWillLift #ProjectLifestyle66 #ProjectCommunity66
#FitnessLifestyle #FitnessCommunity #IntermittentFasting #IntermittentFastingResults #BodyRecomposition #BodyRecomp #FitnessChallenge #IIFYM #FlexibleDiet #HighProteinSnack #HighProteinMeal
17 5 5 hours ago

🌊CLIENT SPOTLIGHT🌊

#transformationtuesday Team MattLeeFit edition!😎

These types of transformations is what it’s all about! @j3nnvega is absolutely crushing her bikini prep so far and we still have 5 weeks and some change to work with to finish this thing all up!💪🏽

A few things about this transformation!👇🏽

📈 Slowly pulling food as needed but implementing strategic refeeds, which have been super successful!

📈 Cardio is getting up there, but not excessive. Honestly have been using cardio as the biggest TOOL to this transformation as it allowed me to keep the food as high as possible while still allowing us to make progress!

📲Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
——————————————————————————
#clientspotlight #teammattleefit #mattleefitcoaching #flexibledietinglifestyle #lifestyleclient #weightlossspecialist #fatlossspecialist #contestprepcoach #fitnesscoach #bodybuildingcoach #bikiniprepcoach #weightlosstransformation #fatlosstransformation #girlswholift #iifym #macrocoach #macrocoachforwomen #weightlosscoach #personaltrainer #atilisgym #edgefitness

🌊CLIENT SPOTLIGHT🌊
⠀
#transformationtuesday Team MattLeeFit edition!😎
⠀ 
These types of transformations is what it’s all about! @j3nnvega is absolutely crushing her bikini prep so far and we still have 5 weeks and some change to work with to finish this thing all up!💪🏽
⠀ 
A few things about this transformation!👇🏽
⠀
📈 Slowly pulling food as needed but implementing strategic refeeds, which have been super successful!
⠀
📈 Cardio is getting up there, but not excessive. Honestly have been using cardio as the biggest TOOL to this transformation as it allowed me to keep the food as high as possible while still allowing us to make progress!
⠀
📲Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
——————————————————————————
#clientspotlight #teammattleefit #mattleefitcoaching #flexibledietinglifestyle #lifestyleclient #weightlossspecialist #fatlossspecialist #contestprepcoach #fitnesscoach #bodybuildingcoach #bikiniprepcoach #weightlosstransformation #fatlosstransformation #girlswholift #iifym #macrocoach #macrocoachforwomen #weightlosscoach #personaltrainer #atilisgym #edgefitness
2 0 5 hours ago

🥗Almocinho do dia: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ 🍝 Macarrão integral com brócolis, molho de tomate, milho e frango; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #macarraointegral #alimentacaosaudavel #emagrecercomsaude #saude #saudavel #emagrecer #ganharmassa #dicasfitness #fitness #dietaflexivel #iifym #dieta #saude #motivacao #semrestricao #vidasaudavel #estilodevida #estilodevidasaudavel #dietaetreino #dietasemsofrer #foco #musculacao #musculacaofeminina #mulheresquetreinam #instafit #musculacaoefitness

🥗Almocinho do dia: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ 🍝 Macarrão integral com brócolis, molho de tomate, milho e frango; ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #macarraointegral #alimentacaosaudavel #emagrecercomsaude #saude #saudavel #emagrecer #ganharmassa #dicasfitness #fitness #dietaflexivel #iifym #dieta #saude #motivacao #semrestricao #vidasaudavel #estilodevida #estilodevidasaudavel #dietaetreino #dietasemsofrer #foco #musculacao #musculacaofeminina #mulheresquetreinam #instafit #musculacaoefitness
13 0 5 hours ago

Here are 3 different High Intensity Interval Training (HIIT) workouts you should try!
• • • • •
FOLLOW @TheTrainingManual
For daily exercise & nutrition tips !!📚📚
• • • • •
HIIT (high intensity interval training) is a predominantly high intensity anaerobic workout. Its purpose is to prolong the time of EPOC (excess postexercise oxygen consumption) as our body continues to "burn" energy by keeping the metabolism high several hours post-training. HIIT is super useful for improving metabolic efficiency, lean mass, and lipid consumption.
• • • • •
Workout 1 focuses on HIIT on the elliptical or the treadmill.
Workout 2 primarily focuses on bodyweight excercises; do 3-5 circuits of the workout, depending on your fitness level.
Workout 3 incorporates weight training along with bodyweight training to give you the ultimate workout. Try to get 4 circuits done for this one!
• • • • •
Tag a friend that needs to see this!👇
• • • • •
Be sure to turn on our post notifications to never miss a post! 📲
• • • • •
#squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym
#weightloss #fatloss #health #healthylifestyle #workout #fitness

Here are 3 different High Intensity Interval Training (HIIT) workouts you should try!
• • • • •
FOLLOW @TheTrainingManual 
For daily exercise & nutrition tips !!📚📚
• • • • •
HIIT (high intensity interval training) is a predominantly high intensity anaerobic workout. Its purpose is to prolong the time of EPOC (excess postexercise oxygen consumption) as our body continues to "burn" energy by keeping the metabolism high several hours post-training. HIIT is super useful for improving metabolic efficiency, lean mass, and lipid consumption.
• • • • •
Workout 1 focuses on HIIT on the elliptical or the treadmill. 
Workout 2 primarily focuses on bodyweight excercises; do 3-5 circuits of the workout, depending on your fitness level. 
Workout 3 incorporates weight training along with bodyweight training to give you the ultimate workout. Try to get 4 circuits done for this one!
• • • • •
Tag a friend that needs to see this!👇
• • • • •
Be sure to turn on our post notifications to never miss a post! 📲
• • • • •
#squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym
#weightloss #fatloss #health #healthylifestyle #workout #fitness
6 0 5 hours ago

Skin Care #tiptuesday featuring: @zoskinhealth Exfoliating Polish
This is an amazing product that everyone will LOVE! I use my polish one to two time a week, (depending on how dry my skin is) it’s even helped minimize my hormonal period breakouts before they get out of control!
Your skin will feel so fresh and soft after every time!
@zoskinhealth Exfoliating Polish is made with Magnesium crystals to help exfoliate dead skin cells to create a clear, smooth and even toned complexion.

BENEFITS 💥 Magnesium crystals provide exfoliation benefits improves skin texture and cell turnover
💥 Vitamins A, C, C-ester and E: Deliver antioxidant protection
💥 Instantly polishes skin to restore smoother texture and healthy glow
💥 Removes dead skin cells to prevent clogged pores

Wanna give this product a try? Come see me @dermatique - I can schedule you with one of our aesthetician for a custom facial! 📲 630-262-2515
👩🏻‍💻 Dermatiquelaserandskin.com
#loveyourskin #sculptedbeautifully #dermatique

Skin Care #tiptuesday featuring: @zoskinhealth Exfoliating Polish 
This is an amazing product that everyone will LOVE! I use my polish one to two time a week, (depending on how dry my skin is) it’s even helped minimize my hormonal period breakouts before they get out of control! 
Your skin will feel so fresh and soft after every time! 
@zoskinhealth Exfoliating Polish is made with Magnesium crystals to help exfoliate dead skin cells to create a clear, smooth and even toned complexion.

BENEFITS 💥 Magnesium crystals provide exfoliation benefits improves skin texture and cell turnover
💥 Vitamins A, C, C-ester and E: Deliver antioxidant protection
💥 Instantly polishes skin to restore smoother texture and healthy glow
💥 Removes dead skin cells to prevent clogged pores

Wanna give this product a try? Come see me @dermatique - I can schedule you with one of our aesthetician for a custom facial! 📲 630-262-2515
👩🏻‍💻 Dermatiquelaserandskin.com 
#loveyourskin #sculptedbeautifully #dermatique
7 1 5 hours ago

T R A N S F O R M A T I O N Tuesday ⁣

Today one of the lovely mummy’s I know made my day and for me this is what a transformation is all about.⁣

We were walking to school and we started chatting.⁣
She told me that she really likes my social media content and that she has started following some of the workouts I post. ⁣

Day made!⁣

Then she told me that when she drops her eldest daughter at a club, she takes her youngest daughter into the car park and she does one of my workouts.⁣

Day completely made! ⁣

This is everything I am trying to achieve in this industry.⁣

If I can help just one mum juggle her time around her kids clubs so that she can find the time to prioritise her health and wellness in amongst all of that, then I am one happy lady! ⁣

If you are a busy mum racing around after your kids it is really important, not luxurious and I would go as far as saying necessary, that you look after your physical and mental health. ⁣

You don’t need child free time, I mean that would be nice, but you also don’t need a gym membership.⁣

You just need to seek out opportunities and have a few kettlebells in the boot of your car.⁣


#fitness #fitmum #personaltrainer #outdoorworkout #strength #squats #muscle #healthy #fitgirls #weightloss #food #nutrition #iifym #crossfit #leanin15 #exercise #motivation #workout #diet #calisthenics #wellness #fitlife #healthychoices #homeworkout #mumlife #aesthetics #tone #fatloss #gym #mentalfitness

T R A N S F O R M A T I O N Tuesday ⁣
⁣
Today one of the lovely mummy’s I know made my day and for me this is what a transformation is all about.⁣
⁣
We were walking to school and we started chatting.⁣
She told me that she really likes my social media content and that she has started following some of the workouts I post. ⁣
⁣
Day made!⁣
⁣
Then she told me that when she drops her eldest daughter at a club, she takes her youngest daughter into the car park and she does one of my workouts.⁣
⁣
Day completely made! ⁣
⁣
This is everything I am trying to achieve in this industry.⁣
⁣
If I can help just one mum juggle her time around her kids clubs so that she can find the time to prioritise her health and wellness in amongst all of that, then I am one happy lady! ⁣
⁣
If you are a busy mum racing around after your kids it is really important, not luxurious and I would go as far as saying necessary, that you look after your physical and mental health. ⁣
⁣
You don’t need child free time, I mean that would be nice, but you also don’t need a gym membership.⁣
⁣
You just need to seek out opportunities and have a few kettlebells in the boot of your car.⁣
⁣
⁣
#fitness #fitmum #personaltrainer #outdoorworkout #strength #squats #muscle #healthy #fitgirls #weightloss #food #nutrition #iifym #crossfit #leanin15 #exercise #motivation #workout #diet #calisthenics #wellness #fitlife #healthychoices #homeworkout #mumlife #aesthetics #tone #fatloss #gym #mentalfitness ⁣
9 0 5 hours ago

Tuesday’s yogurt bowl is looking mighty fine 😋 @twogoodyogurt vanilla yogurt, 🍌, salted caramel @drizzilicious bites, @thetoastedoat granola (the best!) and a slice of pumpkin bread topped with @wild_friends pumpkin spice peanut butter. So dang good!

#healthy #healthyliving #healthyfood #healthyeats #healthyeating #realfood #goodeats #eatclean #goodeats #macros #iifym #carbs #health #wellness #nutrition #tiuteam #fitfood #fitfam

Tuesday’s yogurt bowl is looking mighty fine 😋 @twogoodyogurt vanilla yogurt, 🍌, salted caramel @drizzilicious bites, @thetoastedoat granola (the best!) and a slice of pumpkin bread topped with @wild_friends pumpkin spice peanut butter. So dang good!

#healthy #healthyliving #healthyfood #healthyeats #healthyeating #realfood #goodeats #eatclean #goodeats #macros #iifym #carbs #health #wellness #nutrition #tiuteam #fitfood #fitfam
8 1 5 hours ago

Happy pancake day 🥞 of course I wouldn’t miss it & don’t tell me this isn’t the happiest brightest pancake stack you ever did see 🌈

Happy pancake day 🥞 of course I wouldn’t miss it & don’t tell me this isn’t the happiest brightest pancake stack you ever did see 🌈
23 3 5 hours ago

🍋 🧁 Iced Lemon Cupcakes from @hostess_snacks — Iced lemon flavored cake with creamy filling.
💛 Mmmm. These might be my favorite since the salted caramel! The cake is the standard golden cake that other Hostess Cupcakes are based on, with the standard cream filling inside. Mine were well-filled. Usually Hostess is good about the filling amount, but I have had an underfilled Cupcake before.
💛 But we don’t care about any of that. It’s all standard. What we’re here for is the icing. This is where all the flavor is! You smell it as soon as you open the wrapper, and the smell carries through to taste for sure. It’s sweet and definitely strong enough to be identifiable, but not in a way where you feel like you’re eating something doused in floor cleaner (an important distinction in lemon flavored desserts)! It’s just a fresh, sweet and gentle lemon that works with the golden cake. Normally when I eat Hostess Cupcakes I’m a weirdo and eat the cake part first (hey, it’s how I know the cake isn’t flavored!), then eat the disc of icing. But I like the way these work together enough to eat it like a normal person!
💛 This is such a great snack for spring, and definitely recommended to any and all lemon lovers. ლ(❛◡❛✿)ლ

Serv: 1 cake (45g). 170 Cal. 6g fat/29g carb (23g sugar)/1g protein.
Schnucks. $3.99.

#dessert #sweet #snacks #cupcake #hostess #lemon #lemoncake #teamlemon #junkfood #yum #yummy #fat #fatty #nomnom #macros #iifym #cheatmeal #cheatday #flexibledieting #instafood #instayum #dessertporn #foodreview #closeup #foodexplorer #foodfinds

🍋 🧁 Iced Lemon Cupcakes from @hostess_snacks — Iced lemon flavored cake with creamy filling.
💛 Mmmm. These might be my favorite since the salted caramel! The cake is the standard golden cake that other Hostess Cupcakes are based on, with the standard cream filling inside. Mine were well-filled. Usually Hostess is good about the filling amount, but I have had an underfilled Cupcake before.
💛 But we don’t care about any of that. It’s all standard. What we’re here for is the icing. This is where all the flavor is! You smell it as soon as you open the wrapper, and the smell carries through to taste for sure. It’s sweet and definitely strong enough to be identifiable, but not in a way where you feel like you’re eating something doused in floor cleaner (an important distinction in lemon flavored desserts)! It’s just a fresh, sweet and gentle lemon that works with the golden cake. Normally when I eat Hostess Cupcakes I’m a weirdo and eat the cake part first (hey, it’s how I know the cake isn’t flavored!), then eat the disc of icing. But I like the way these work together enough to eat it like a normal person!
💛 This is such a great snack for spring, and definitely recommended to any and all lemon lovers. ლ(❛◡❛✿)ლ

Serv: 1 cake (45g). 170 Cal. 6g fat/29g carb (23g sugar)/1g protein.
Schnucks. $3.99.

#dessert #sweet #snacks #cupcake #hostess #lemon #lemoncake #teamlemon #junkfood #yum #yummy #fat #fatty #nomnom #macros #iifym #cheatmeal #cheatday #flexibledieting #instafood #instayum #dessertporn #foodreview #closeup #foodexplorer #foodfinds
5 0 5 hours ago

Low-cal Walmart brand ice cream! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#candy #eat #treats #yummy #iifym #delish #instafood #foodfinds #food #snacks #eeeeeats #tasty #cheatdayeats #foodreviews #junkfood #junkfoodjunkie #foodie #instafood #snack #sweets #thesnacksearch #icecream #lowcalorie #birthdaycake #saltedcaramel #cookiesandcream #chocolatepeanutbutter

Low-cal Walmart brand ice cream! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#candy #eat #treats #yummy #iifym #delish #instafood  #foodfinds #food #snacks #eeeeeats #tasty #cheatdayeats #foodreviews #junkfood #junkfoodjunkie #foodie #instafood  #snack #sweets #thesnacksearch #icecream #lowcalorie #birthdaycake #saltedcaramel #cookiesandcream #chocolatepeanutbutter
13 2 5 hours ago

MACROS 101 by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
Calories are made up of macros. Macros stands for macronutrients. There are only three macronutrients. They are protein, carbs, and fat. Protein and carbs each have 4 calories per gram and fat has 9 calories per gram. So, when you see the total calorie count of any food, those numbers aren't magically created. They are simply all of the macros added up to give you a total amount of calories.
-
Carbs are useful for many reasons. The primary one is energy and performance. They will help fuel your workouts and provide you with energy throughout the day. Examples include: bread, pasta, rice, oatmeal, potatoes, fruits, veggies.
-
Fat also has many benefits. One of the important ones is that it helps regulate hormones. If your fat is too low for too long, your testosterone levels will likely take a hit. Some examples are avocados, nut butters, oils, seeds, nuts.
-
Protein is the building block for muscle recovery. As we work out and break down our muscles, protein is needed to help our muscles repair themselves and grow. Examples include: meat, eggs, fish, Greek yogurt, whey, cottage cheese.
-
So, should you track calories or macros? Well, if you track macros, you're already tracking calories whether you realized it or not. If you only track calories, then you're probably a lot closer to tracking macros than you may have realized. While overall calories are most important for gaining or losing weight, there is an added benefit to having those calories be comprised of the right macros for your body. However, if you don't want to stress it too much then just tracking overall calories and making sure you get enough protein is a pretty good approach.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
#diettips #iifym #countingmacros #ifitfitsyourmacros #nutritiontips #fatloss #fatlosstips #fatlosshelp #macrocounting #weightlosstips #diets #dieting #fitnessfood #musclefoo

MACROS 101 by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
Calories are made up of macros. Macros stands for macronutrients. There are only three macronutrients. They are protein, carbs, and fat. Protein and carbs each have 4 calories per gram and fat has 9 calories per gram. So, when you see the total calorie count of any food, those numbers aren't magically created. They are simply all of the macros added up to give you a total amount of calories.
-
Carbs are useful for many reasons. The primary one is energy and performance. They will help fuel your workouts and provide you with energy throughout the day. Examples include: bread, pasta, rice, oatmeal, potatoes, fruits, veggies.
-
Fat also has many benefits. One of the important ones is that it helps regulate hormones. If your fat is too low for too long, your testosterone levels will likely take a hit. Some examples are avocados, nut butters, oils, seeds, nuts.
-
Protein is the building block for muscle recovery. As we work out and break down our muscles, protein is needed to help our muscles repair themselves and grow. Examples include: meat, eggs, fish, Greek yogurt, whey, cottage cheese.
-
So, should you track calories or macros? Well, if you track macros, you're already tracking calories whether you realized it or not. If you only track calories, then you're probably a lot closer to tracking macros than you may have realized. While overall calories are most important for gaining or losing weight, there is an added benefit to having those calories be comprised of the right macros for your body. However, if you don't want to stress it too much then just tracking overall calories and making sure you get enough protein is a pretty good approach.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
#diettips #iifym #countingmacros #ifitfitsyourmacros #nutritiontips #fatloss #fatlosstips #fatlosshelp #macrocounting #weightlosstips #diets #dieting #fitnessfood #musclefoo
2 0 5 hours ago

🌊CLIENT SPOTLIGHT🌊

#transformationtuesday Team MattLeeFit edition!😎

These types of transformations is what it’s all about! @j3nnvega is absolutely crushing her bikini prep so far and we still have 5 weeks and some change to work with to finish this thing all up!💪🏽

A few things about this transformation!👇🏽

📈 Slowly pulling food as needed but implementing strategic refeeds, which have been super successful!

📈 Cardio is getting up there, but not excessive. Honestly have been using cardio as the biggest TOOL to this transformation as it allowed me to keep the food as high as possible while still allowing us to make progress!

📲Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
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#clientspotlight #teammattleefit #mattleefitcoaching #flexibledietinglifestyle #lifestyleclient #weightlossspecialist #fatlossspecialist #contestprepcoach #fitnesscoach #bodybuildingcoach #bikiniprepcoach #weightlosstransformation #fatlosstransformation #girlswholift #iifym #macrocoach #macrocoachforwomen #weightlosscoach #personaltrainer #atilisgym #edgefitness

🌊CLIENT SPOTLIGHT🌊
⠀
#transformationtuesday Team MattLeeFit edition!😎
⠀ 
These types of transformations is what it’s all about! @j3nnvega is absolutely crushing her bikini prep so far and we still have 5 weeks and some change to work with to finish this thing all up!💪🏽
⠀ 
A few things about this transformation!👇🏽
⠀
📈 Slowly pulling food as needed but implementing strategic refeeds, which have been super successful!
⠀
📈 Cardio is getting up there, but not excessive. Honestly have been using cardio as the biggest TOOL to this transformation as it allowed me to keep the food as high as possible while still allowing us to make progress!
⠀
📲Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
——————————————————————————
#clientspotlight #teammattleefit #mattleefitcoaching #flexibledietinglifestyle #lifestyleclient #weightlossspecialist #fatlossspecialist #contestprepcoach #fitnesscoach #bodybuildingcoach #bikiniprepcoach #weightlosstransformation #fatlosstransformation #girlswholift #iifym #macrocoach #macrocoachforwomen #weightlosscoach #personaltrainer #atilisgym #edgefitness
25 0 5 hours ago

Haven’t posted a food pic in a while. Because we are going to a pancake dinner at my daughter’s school tonight - she’s declared it’s backwards food day. Which means what I eat for lunch or dinner I eat for breakfast and then breakfast is for dinner. So we both had some of this salad this morning but she said I cheated because I added hard boiled eggs 😹💁🏻‍♀️
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#lunchforbreakfast #fitfoodie #iifym #fuelyourbody #proteinmeals #momlifebelike #organic #glutenfree #proteinmeals #foodgainz

Haven’t posted a food pic in a while. Because we are going to a pancake dinner at my daughter’s school tonight - she’s declared it’s backwards food day. Which means what I eat for lunch or dinner I eat for breakfast and then breakfast is for dinner. So we both had some of this salad this morning but she said I cheated because I added hard boiled eggs 😹💁🏻‍♀️
..
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..
..
..
#lunchforbreakfast #fitfoodie #iifym #fuelyourbody #proteinmeals #momlifebelike #organic #glutenfree #proteinmeals #foodgainz
13 5 5 hours ago

Whoop!!! Another awesome giveaway from @funmicoconuts . One lucky winner will win a pack of COCONUT AMALA AND COCONUT FUFU!!!! What a wawuuu 😋 😋. To win, simply tag 3 friends to follow @funmicoconuts and @askdamz and they must comment DONE on both pages. We are watching closely 👀 👀..... Winner bears the delivery cost, open nationwide! CONGRATULATIONS IN ADVANCE 🥰🥰🥰
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#askdamz #fruits #naijafoods #africanfoods #freshfoods #giveaway #chicken #juice #eattoloseweight #naijafoods #nigerianfoods #africans #Lagosnigeria #ghana #iifym #healthyfoods #coconut #amala #fufu #healthyfoods #foodlovers #eatfood #muscle

Whoop!!! Another awesome giveaway from @funmicoconuts . One lucky winner will win a pack of COCONUT AMALA AND COCONUT FUFU!!!! What a wawuuu 😋 😋. To win, simply tag 3 friends to follow @funmicoconuts and @askdamz and they must comment DONE on both pages. We are watching closely 👀 👀..... Winner bears the delivery cost, open nationwide! CONGRATULATIONS IN ADVANCE 🥰🥰🥰
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#askdamz #fruits #naijafoods #africanfoods #freshfoods #giveaway #chicken #juice #eattoloseweight #naijafoods #nigerianfoods #africans #Lagosnigeria #ghana #iifym #healthyfoods #coconut #amala #fufu #healthyfoods #foodlovers #eatfood #muscle
48 13 5 hours ago

LIFESTYLE TRANSFORMATION👏🏼
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When it comes to health and fitness, keeping accountable to someone can help drive you to work towards your goals, help enhance your performance in the gym, help you work towards your body composition goals and most importantly, aid in improving your mindset. .
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At MMM, we focus on
keeping clients accountable through various measures, on a frequent basis. We don’t just do a once a week email check in, we keep communication frequent. .
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Our accountability comes through forms of 1:1 check ins, diary views, skin fold assessments, phone calls,
weekly educational resources, vlogs and personalized interventions. All of which are designed to help change patterns, thoughts and behaviours around food, body image and self-talk.
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We believe that accountability is imperative to have, especially when there are either a) strong
physical goals to achieve, like competition preparation, injury rehab, sporting event preparation, and anything focused on competitive physical abilities OR b) patterns of disordered eating habits are evident. These patterns includes things like over eating on the weekends, coming out of caloric deficits with a lack of control, attempting fasts after over indulging, yo yo dieting behaviour, excessive exercise or unhealthy thought patterns to allow for excessive food/alcohol intake to occur.
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Our programmes are designed to help change your mindset, to help change your habits – which in turn, change your body.
Our client here is a perfect example of how accountability has created consistency and changes in behaviour and body composition🥳 She's only just getting started and has already made huge improvements to her lifestyle. So proud of her efforts thus far and can't wait to see what's next!👙
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We have spots open for mid March, email us now!

LIFESTYLE TRANSFORMATION👏🏼
.
.
When it comes to health and fitness, keeping accountable to someone can help drive you to work towards your goals, help enhance your performance in the gym, help you work towards your body composition goals and most importantly, aid in improving your mindset. .
.
At MMM, we focus on 
keeping clients accountable through various measures, on a frequent basis. We don’t just do a once a week email check in, we keep communication frequent. .
. 
Our accountability comes through forms of 1:1 check ins, diary views, skin fold assessments, phone calls, 
weekly educational resources, vlogs and personalized interventions. All of which are designed to help change patterns, thoughts and behaviours around food, body image and self-talk.
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We believe that accountability is imperative to have, especially when there are either a) strong 
physical goals to achieve, like competition preparation, injury rehab, sporting event preparation, and anything focused on competitive physical abilities OR b) patterns of disordered eating habits are evident. These patterns includes things like over eating on the weekends, coming out of caloric deficits with a lack of control, attempting fasts after over indulging, yo yo dieting behaviour, excessive exercise or unhealthy thought patterns to allow for excessive food/alcohol intake to occur.
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Our programmes are designed to help change your mindset, to help change your habits – which in turn, change your body. 
Our client here is a perfect example of how accountability has created consistency and changes in behaviour and body composition🥳 She's only just getting started and has already made huge improvements to her lifestyle. So proud of her efforts thus far and can't wait to see what's next!👙
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We have spots open for mid March, email us now!
3 1 5 hours ago

Hate doing that shit.

Hate doing that shit.
7 2 5 hours ago

I won’t see you again for 40 days but when I do I’ll make an honest woman of you.

I won’t see you again for 40 days but when I do I’ll make an honest woman of you.
12 3 5 hours ago

Consejos de @purofitness_col
Por la compra de cualquier producto recibe obsequio gratis🔥🔥🔥
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Recibe envíos gratis a nivel nacional por compras superiores a $60.000 🇨🇴🇨🇴
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Escribenos a nuestro whatsapp 3059441409 para tener el gusto de atenderte 💪💪
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Recibimos todos los medios de pago $$$
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Distribuidor de
@prosciencesupps
@purofitness_col
@cesar_thefit
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#fittotalcol #suplementos #fitness #gym #fit #workout #fitnessmotivation #bodybuilding #training #lifestyle #health #healthy #suplementosdeportivos #sport #muscle #fitnessmodel #calories #healthylifestyle #gymmotivation #strong #iifym #instafit #proscience #supplement #fitnesslife #dieta #suplementaciondeportiva #colombia #enviogratis #másfitnessmásacadémico

Consejos de @purofitness_col 
Por la compra de cualquier producto recibe obsequio gratis🔥🔥🔥
.
.
Recibe envíos gratis a nivel nacional por compras superiores a $60.000 🇨🇴🇨🇴
.
.
Escribenos a nuestro whatsapp 3059441409 para tener el gusto de atenderte 💪💪
.
.
Recibimos todos los medios de pago $$$
.
.
Distribuidor de
@prosciencesupps
@purofitness_col
@cesar_thefit
.
.
.
.
.
.
.
.
.
.
#fittotalcol #suplementos #fitness #gym #fit #workout #fitnessmotivation #bodybuilding #training  #lifestyle #health #healthy #suplementosdeportivos #sport #muscle #fitnessmodel #calories #healthylifestyle #gymmotivation #strong #iifym #instafit #proscience #supplement #fitnesslife #dieta #suplementaciondeportiva #colombia #enviogratis #másfitnessmásacadémico
8 0 5 hours ago

That’s the way the cookie crumbles
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@vanleeuwenicecream Cookie Crumble Strawberry Jam
Rating: 6.5/10
🎥 Video review in previous post
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#icecreambuythepint #vanleeuwen #ICBPvanleeuwen

That’s the way the cookie crumbles
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@vanleeuwenicecream Cookie Crumble Strawberry Jam
Rating: 6.5/10
🎥 Video review in previous post
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#icecreambuythepint #vanleeuwen #ICBPvanleeuwen
53 1 5 hours ago

~I NEVER trusted myself around food either.⁣⁣

"Flexible dieting" wasn't an option for me because if NOTHING was off limits I wouldn't be able to stop.⁣⁣

How could I just. Have. One?⁣⁣

I thought about food all day. It RAN my life. If I wasn't thinking about it, wishing I could eat it, or what I wanted to eat, I was living in fear of my next binge, knowing it was coming.⁣⁣

So I just couldn't wrap my head around the concept.⁣⁣

If I wasn't allowed to eat these things, and I still binged uncontrollably, what was going to happen to me if I allowed myself to eat anything?⁣⁣

So I know why you avoid flexible dieting too. Why you think putting rules on foods and what is allowed in your house is going to keep you on track.⁣⁣

It makes you feel "healthier", it might even make you feel more dedicated than these more "flexible" people.⁣⁣

You aren't meant to enjoy a diet, right? You are meant to dig deep, put in the hard work because that's how bad you want it. It's either all or nothing.⁣⁣

You're wrong. And so was I for so damn long.⁣⁣

Flexible dieting isn't about the junk food, it's about the peace that this way of thinking brings.⁣⁣

It's a weight that is lifted off your shoulders, that is no longer keeping you in fear of anything.⁣⁣

You've lived in an extreme your whole life so you don't know what it is like to be OK around food. You don't actually know what it's like to not obsess, not always be wanting or craving. You don't know that that is ACTUALLY possible!⁣⁣

Like a pendulum swinging to the farthest left, then gravity swings it to the most extreme right. But eventually you WILL settle, in the safe and balanced center.⁣⁣

The truth is that when you start to eat an amount that is ENOUGH for you, food just kind of falls into the background. You still enjoy it, you still look forward to it. But, it no longer runs your life. IT'S CRAZY!⁣⁣

And you can live happily in a home with a full pantry and a full fridge. And nothing in them is taunting you, calling you to demolish.⁣⁣

You can actually eat something and move on. Happily. You can trust yourself for the first time EVER.⁣

And I can help you finally get there! DM me now and let’s chat!

~I NEVER trusted myself around food either.⁣⁣
⁣
"Flexible dieting" wasn't an option for me because if NOTHING was off limits I wouldn't be able to stop.⁣⁣
⁣
How could I just. Have. One?⁣⁣
⁣
I thought about food all day. It RAN my life. If I wasn't thinking about it, wishing I could eat it, or what I wanted to eat, I was living in fear of my next binge, knowing it was coming.⁣⁣
⁣
So I just couldn't wrap my head around the concept.⁣⁣
⁣
If I wasn't allowed to eat these things, and I still binged uncontrollably, what was going to happen to me if I allowed myself to eat anything?⁣⁣
⁣
So I know why you avoid flexible dieting too. Why you think putting rules on foods and what is allowed in your house is going to keep you on track.⁣⁣
⁣
It makes you feel "healthier", it might even make you feel more dedicated than these more "flexible" people.⁣⁣
⁣
You aren't meant to enjoy a diet, right? You are meant to dig deep, put in the hard work because that's how bad you want it. It's either all or nothing.⁣⁣
⁣
You're wrong. And so was I for so damn long.⁣⁣
⁣
Flexible dieting isn't about the junk food, it's about the peace that this way of thinking brings.⁣⁣
⁣
It's a weight that is lifted off your shoulders, that is no longer keeping you in fear of anything.⁣⁣
⁣
You've lived in an extreme your whole life so you don't know what it is like to be OK around food. You don't actually know what it's like to not obsess, not always be wanting or craving. You don't know that that is ACTUALLY possible!⁣⁣
⁣
Like a pendulum swinging to the farthest left, then gravity swings it to the most extreme right. But eventually you WILL settle, in the safe and balanced center.⁣⁣
⁣
The truth is that when you start to eat an amount that is ENOUGH for you, food just kind of falls into the background. You still enjoy it, you still look forward to it. But, it no longer runs your life. IT'S CRAZY!⁣⁣
⁣
And you can live happily in a home with a full pantry and a full fridge. And nothing in them is taunting you, calling you to demolish.⁣⁣
⁣
You can actually eat something and move on. Happily. You can trust yourself for the first time EVER.⁣
⁣
And I can help you finally get there! DM me now and let’s chat!
10 1 5 hours ago

#transformationtuesday taking it all the way back to the transformation that changed the trajectory of my entire journey. 💪🏼💯
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.

After my car accident in 2013 Picture on the left 6 years ago after not being active for almost 2 years due to my car accident. Doctors told me I had to have surgery due to a bulging disk in my lumbosacral joint L5 S1. They told me I wouldn't feel better till I did so. It was hard to move i had a hard time sitting and standing and couldn't really pick anything up so all of that put me in a shitty place, I was unmotivated, lazy and depressed, my self esteem was at its lowest. I mean, I went from being active and athletic to feeling like su was 80. That would put anyone in a bad place ! 👴🏼
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I looked at myself in the mirror and knew I had to make a change. This is when I decided to get back in the gym so I hired a trainer to get me back on the right track. After just a few months I started to see a difference not only physically but mentally. My back started to feel better and strong again. I started to look better which affected my self confidence and helped me regain my self love and self esteem. Picture on the right is 3 years later, no surgery and pain free. 😊
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.
This is where my passion for fitness comes from, it completely changed my life in such a positive way that all I want to do is help anyone that needs help or guidance in living a healthier lifestyle, regaining that confidence, pushing past their limits and gaining knowledge and habits to live a healthier life 🧡😊 .i know what it’s like to feel like you have no control, but trust me you do. I know what it’s like to feel like I’m not giving myself my all, but trust me you can. . ALL IT TAKES IS A DECISION TO MAKE A CHANGE AND NOT TURNING BACK. .
.
.
IM ON A MISSION .
.
WILL IT BE EASY NO, WILL IT BE WORTH IT ABSOLUTELY!!! 🔋💪🏼 STOP WAITING AND DECIDE TODAY TO BE A BETTER VERSION OF YOU ⛽️
.
.
.

Now taking on a couple more online clients. Shoot me a DM to book your ASSESSMENT APPOINTMENT .
.

NASM- CPT- FNS 📚
Personal training 💪🏼
One on one 🏋🏻‍♂️🏋🏻‍♀️
Online 💻
Nutrition coaching 🍩
LETS BUILD THAT LIFESTYLE 🔥

#transformationtuesday taking it all the way back to the transformation that changed the trajectory of my entire journey. 💪🏼💯
.
.

After my car accident in 2013 Picture on the left 6 years ago after not being active for almost 2 years due to my car accident. Doctors told me I had to have surgery due to a bulging disk in my lumbosacral joint L5 S1. They told me I wouldn't feel better till I did so. It was hard to move i had a hard time sitting and standing and couldn't really pick anything up so all of that put me in a shitty place, I was unmotivated, lazy and depressed, my self esteem was at its lowest. I mean, I went from being active and athletic to feeling like su was 80. That would put anyone in a bad place ! 👴🏼
.
.
I looked at myself in the mirror and knew I had to make a change. This is when I decided to get back in the gym so I hired a trainer to get me back on the right track. After just a few months I started to see a difference not only physically but mentally. My back started to feel better and strong again. I started to look better which affected my self confidence and helped me regain my self love and self esteem. Picture on the right is 3 years later, no surgery and pain free. 😊
.
.
This is where my passion for fitness comes from, it completely changed my life in such a positive way that all I want to do is help anyone that needs help or guidance in living a healthier lifestyle, regaining that confidence, pushing past their limits and gaining knowledge and habits to live a healthier life 🧡😊 .i know what it’s like to feel like you have no control, but trust me you do. I know what it’s like to feel like I’m not giving myself my all, but trust me you can. . ALL IT TAKES IS A DECISION TO MAKE A CHANGE AND NOT TURNING BACK. .
.
.
IM ON A MISSION .
.
WILL IT BE EASY NO, WILL IT BE WORTH IT ABSOLUTELY!!! 🔋💪🏼 STOP WAITING AND DECIDE TODAY TO BE A BETTER VERSION OF YOU ⛽️
.
.
.

Now taking on a couple more online clients. Shoot me a DM to book your ASSESSMENT APPOINTMENT .
.

NASM- CPT- FNS 📚
Personal training 💪🏼
One on one 🏋🏻‍♂️🏋🏻‍♀️
Online 💻
Nutrition coaching 🍩
LETS BUILD THAT LIFESTYLE 🔥
42 5 5 hours ago

220# front squat. Have not TOUCHED this in a loooooooong while. 🙆🏻‍♀️🙆🏻‍♀️ last time was a 30 pound heavier more stressed out Kel. Feels good to feel good. 🦋.
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#powerlifting #lifting #lift #docswholift #fitness #fitgirl #fit #npc #cleaneating #iifym #macros #gym #lifestyle #crossfit #squats #squat #deadlift #girlswholift #strongwomen #girlswholift #fatloss #gymrat #fitspo #neverboringbsc #crossfit #frontsquat

220# front squat. Have not TOUCHED this in a loooooooong while. 🙆🏻‍♀️🙆🏻‍♀️ last time was a 30 pound heavier more stressed out Kel. Feels good to feel good. 🦋.
.
.
. .
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#powerlifting #lifting #lift #docswholift #fitness #fitgirl #fit #npc #cleaneating #iifym #macros #gym #lifestyle #crossfit #squats #squat #deadlift #girlswholift #strongwomen #girlswholift #fatloss  #gymrat #fitspo #neverboringbsc #crossfit #frontsquat
146 4 24 February, 2020

Starting your Monday off with a killer leg day 🥵 I’ve got looooads if hw to do today so that and eating is all I will be doing today 🥦😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUUUUT I need help. I have nothing to watch on TV 📺 right now. I’ve heard that “the outsider” and “the stranger” are good, have you watched them? My favorite show ever ever is parenthood 🥺
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
LEG DAY BBY (save & like pls, it really supports me!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ 4X
Squat to RDL: 10
Goblet Squat: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ reverse lunge into curtsey lunge: 4X8
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ 4X
Narrow Leg Press: 10
Wide Leg Press: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ pilates circuit: 3X10 each movement
Watch the whole vid, there’s multiple movements!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ 4X
Narrow Squat: 8
Calf Raises: 25
Glute Bridge: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6️⃣ STRETCH 🧘🏼‍♀️ don’t forget!!!

Starting your Monday off with a killer leg day 🥵 I’ve got looooads if hw to do today so that and eating is all I will be doing today 🥦😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUUUUT I need help. I have nothing to watch on TV 📺 right now. I’ve heard that “the outsider” and “the stranger” are good, have you watched them? My favorite show ever ever is parenthood 🥺
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
LEG DAY BBY (save & like pls, it really supports me!)
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ 4X
Squat to RDL: 10
Goblet Squat: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ reverse lunge into curtsey lunge: 4X8
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ 4X
Narrow Leg Press: 10
Wide Leg Press: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ pilates circuit: 3X10 each movement
Watch the whole vid, there’s multiple movements!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣ 4X
Narrow Squat: 8
Calf Raises: 25
Glute Bridge: 10
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6️⃣ STRETCH 🧘🏼‍♀️ don’t forget!!!
2,031 64 24 February, 2020

Top #iifym posts

If the weather could be as bright as my top that would be lovely ☀️

If the weather could be as bright as my top that would be lovely ☀️
2,214 42 24 February, 2020

brand new whip got NEW keys 🤪 shoutout to me because this is a big deal and I’ve wanted this car literally my whole life lol #JefaMoves

brand new whip got NEW keys 🤪 shoutout to me because this is a big deal and I’ve wanted this car literally my whole life lol #JefaMoves
6,783 65 24 February, 2020

Anzeige: Aloha 🤙 Reis Penne mit Brokkoli in süß sauer Sauce... Ich hock gerade noch auf Arbeit ab und aber bald ist Feierabend, in diesem Sinne schicken Abend noch ✌️. _________________________________________________ ➡ 150g Reis Penne von @reishunger kochen, ➡200g Brokkoli anbraten (wers knackig mag legt ihn erstmal zur Seite und gibt ihn am Ende wieder zum erwärmen in die Sauce), ➡ Ende von einer Lauchzwiebel anbraten, ➡ eine zerdrückte Knoblauchzehe und ein TL gerieben Ingwer kurz anrösten, ➡ 200ml Wasser + 1 TL Kartoffelstärke vermischen und in die Pfanne geben, ➡ 50g sweet Ketchup von @got7nutrition dazugeben,
➡30g Soja Sauce hell von @chokchaispices dazu, ➡ 25g Kokosblütensirup von @chokchaispices ,
➡40g Reisessig,
➡mit Chili scharf und Thai Knoblauch von @chokchaispices würzen, ➡ Penne und restliche Lauchzwiebel dazugeben,
➡ Sesam von @reishunger drüber.
_________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar ab 15€,
➖Mit dem Code oati10 gibt's 10% Rabatt bei @reishunger , ➖ Mit dem Code Oati10 gibt's 10% Rabatt bei @got7nutrition , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard
__________________________________

#fitness #iifym #gutenreishunger #bodybuilding #gesunderezepte #healthyfood #gainzseven #fitftamily #fitfam #ifitfitsyourmacros #flexibledieting #flexiblecooking #highcarb #fitnesslifestyle #fitnessfreak #gesundessen #fitfood #cleaneating #postworkoutmeal #abendessen #mittagessen #foodporn #spicebar #reishunger #nudelliebe #nudelnmachenglücklich #pastalover #pasta #foodiesconnected

Anzeige: Aloha 🤙 Reis Penne mit Brokkoli in süß sauer Sauce... Ich hock gerade noch auf Arbeit ab und aber bald ist Feierabend, in diesem Sinne schicken Abend noch ✌️. _________________________________________________ ➡ 150g Reis Penne von @reishunger kochen, ➡200g Brokkoli anbraten (wers knackig mag legt ihn erstmal zur Seite und gibt ihn am Ende wieder zum erwärmen in die Sauce), ➡ Ende von einer Lauchzwiebel anbraten, ➡ eine zerdrückte Knoblauchzehe und ein TL gerieben Ingwer kurz anrösten, ➡ 200ml Wasser + 1 TL Kartoffelstärke vermischen und in die Pfanne geben, ➡ 50g sweet Ketchup von @got7nutrition dazugeben,
➡30g Soja Sauce hell von @chokchaispices dazu, ➡ 25g Kokosblütensirup von @chokchaispices ,
➡40g Reisessig,
➡mit Chili scharf und Thai Knoblauch von @chokchaispices würzen, ➡ Penne und restliche Lauchzwiebel dazugeben,
➡ Sesam von @reishunger drüber. 
_________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar  ab 15€,
➖Mit dem Code oati10 gibt's 10% Rabatt bei @reishunger , ➖ Mit dem Code Oati10 gibt's 10% Rabatt bei @got7nutrition , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard 
__________________________________

#fitness #iifym #gutenreishunger  #bodybuilding #gesunderezepte #healthyfood #gainzseven #fitftamily #fitfam #ifitfitsyourmacros #flexibledieting #flexiblecooking #highcarb #fitnesslifestyle #fitnessfreak #gesundessen #fitfood #cleaneating #postworkoutmeal #abendessen #mittagessen #foodporn  #spicebar #reishunger #nudelliebe #nudelnmachenglücklich #pastalover #pasta #foodiesconnected
2,079 128 24 February, 2020

Our happy place ❄️⛰ Drew says we should move every 30 minutes and my list of reasons not to is losing steam haha
.
Got our skis and are SO excited about fresh snow for tomorrow— first ski trip just the two of us and we’re giddy about it 😊 ✌🏼I hope he can keep up
.
Curious‼️ If you live out West: is there anything bad about it? We are struggling to think of any negatives.....

Our happy place ❄️⛰ Drew says we should move every 30 minutes and my list of reasons not to is losing steam haha
.
Got our skis and are SO excited about fresh snow for tomorrow— first ski trip just the two of us and we’re giddy about it 😊 ✌🏼I hope he can keep up
.
Curious‼️ If you live out West: is there anything bad about it? We are struggling to think of any negatives.....
4,711 306 23 February, 2020

𝙈𝙮 𝙗𝙤𝙙𝙮 𝙛𝙚𝙡𝙩 𝙝𝙤𝙧𝙧𝙞𝙗𝙡𝙚.
⠀⠀⠀⠀⠀⠀⠀⠀
I have been increasing the intensity and volume of my training a lot lately. My programs have involved circuits, high impact exercises, shorter tests, you name it.
⠀⠀⠀⠀⠀⠀⠀⠀
But with increased intensity, there must be an increase in recovery. Without it, it’s only a matter of time before compensation patterns takeover and an injury happens. 👎🏼
⠀⠀⠀⠀⠀⠀⠀⠀
I went to see Rui at @stretch_health_canada earlier this week and when he asked me what I wanted to work on, I used the word ‘trash’ to describe just about everything I was feeling. He really brought to light just how true that was (ouch but thank you!!! 🤗).
⠀⠀⠀⠀⠀⠀⠀⠀
After an hour of stretch therapy, I felt better than ever and I swore to myself that I was going to take better care of my body moving forward #noexcuses.
⠀⠀⠀⠀⠀⠀⠀⠀
𝘽𝙚𝙩𝙩𝙚𝙧 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙮 =
𝘽𝙚𝙩𝙩𝙚𝙧 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 =
𝘽𝙚𝙩𝙩𝙚𝙧 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 👊🏼✨

𝙈𝙮 𝙗𝙤𝙙𝙮 𝙛𝙚𝙡𝙩 𝙝𝙤𝙧𝙧𝙞𝙗𝙡𝙚.
⠀⠀⠀⠀⠀⠀⠀⠀
I have been increasing the intensity and volume of my training a lot lately. My programs have involved circuits, high impact exercises, shorter tests, you name it.
⠀⠀⠀⠀⠀⠀⠀⠀
But with increased intensity, there must be an increase in recovery. Without it, it’s only a matter of time before compensation patterns takeover and an injury happens. 👎🏼
⠀⠀⠀⠀⠀⠀⠀⠀
I went to see Rui at @stretch_health_canada earlier this week and when he asked me what I wanted to work on, I used the word ‘trash’ to describe just about everything I was feeling. He really brought to light just how true that was (ouch but thank you!!! 🤗).
⠀⠀⠀⠀⠀⠀⠀⠀
After an hour of stretch therapy, I felt better than ever and I swore to myself that I was going to take better care of my body moving forward #noexcuses.
⠀⠀⠀⠀⠀⠀⠀⠀
𝘽𝙚𝙩𝙩𝙚𝙧 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙮 = 
𝘽𝙚𝙩𝙩𝙚𝙧 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚 = 
𝘽𝙚𝙩𝙩𝙚𝙧 𝙧𝙚𝙨𝙪𝙡𝙩𝙨 👊🏼✨
467 42 23 February, 2020

Проще всего придерживаться 3-х разового питания в отпуске!

Именно после очередного своего отпуска я и пришла к тому, что данный вариант питания идеален и комфортен!

Обещала вам рассказать как я питалась в этот раз, тк про #allinclusive было около 10 постов, но в этот раз я была в отеле только с завтраками!

Итак, я по прежнему придерживалась 3-х основных приемов пиши, но отпуск это не время тотального контроля, поэтому между приемами я пару раз позволяла себе выпить смузи на пляже, тем более, где же ещё есть фрукты, если не в стране, где они ростут👌 А вы знаете, что я не особо их ем в своей обычной жизни😉

Касаемо завтрака, тут все стандартно: 🔹яйца
🔹гренки, круассан или панкейки
🔹фрукты
🔹кофе с молоком

На обед и ужин ходили в ресторан, там я заказывала 1 блюдо, причём без напитков, мне достаточно👌

Что брала в ресторане?
🔹Пару раз был суп том ям и куриный на кокосовом молоке (не помню название)
🔹Рис с креветками в ананасе
🔹Один раз была просто фруктовая тарелка
🔹Чаще всего пхад тай с креветками и курицей, это блюдо мой фаворит🤎😋
🔹Пару раз брала рис с курицей кари и ананасом

Но, многие видели, что я с собой везла протеиновые вкусняшки, так вот, иногда мой прием пищи состоял именно из них и кофе! И кстати, это впервые, когда я в отпуске съела все, что привезла👌

Вот такой режим питания очень мне подходит! Ела всегда по аппетиту, по насыщении и с наслаждением, поэтому и не привезла ничего лишнего на себе👌
#питание_в_отпуске_нн

Проще всего придерживаться 3-х разового питания в отпуске!
⠀
Именно после очередного своего отпуска я и пришла к тому, что данный вариант питания идеален и комфортен!
⠀
Обещала вам рассказать как я питалась в этот раз, тк про #allinclusive было около 10 постов, но в этот раз я была в отеле только с завтраками!
⠀
Итак, я по прежнему придерживалась 3-х основных приемов пиши, но отпуск это не время тотального контроля, поэтому между приемами я пару раз позволяла себе выпить смузи на пляже, тем более, где же ещё есть фрукты, если не в стране, где они ростут👌 А вы знаете, что я не особо их ем в своей обычной жизни😉
⠀
Касаемо завтрака, тут все стандартно: 🔹яйца
🔹гренки, круассан или панкейки
🔹фрукты
🔹кофе с молоком
⠀
На обед и ужин ходили в ресторан, там я заказывала 1 блюдо, причём без напитков, мне достаточно👌
⠀
Что брала в ресторане?
🔹Пару раз был суп том ям и куриный на кокосовом молоке (не помню название)
🔹Рис с креветками в ананасе
🔹Один раз была просто фруктовая тарелка
🔹Чаще всего пхад тай с креветками и курицей, это блюдо мой фаворит🤎😋
🔹Пару раз брала рис с курицей кари и ананасом
⠀
Но, многие видели, что я с собой везла протеиновые вкусняшки, так вот, иногда мой прием пищи состоял именно из них и кофе! И кстати, это впервые, когда я в отпуске съела все, что привезла👌
⠀
Вот такой режим питания очень мне подходит! Ела всегда по аппетиту, по насыщении и с наслаждением, поэтому и не привезла ничего лишнего на себе👌
#питание_в_отпуске_нн
830 50 24 February, 2020

Il cocco 🥥 rende immuni dal coronavirus vero? 🤭
In mezzo a questo delirio generale, in parte giustificato ed in parte alimentato in modo sconsiderato, io mi sento sconquassata, in vacanza perché sono saltati gli esami ma anche costretta a studiare 📚 perché chissà quando ricomincerà tutto. Almeno le palestre le hanno riaperte, sennò qui la situazione avrebbe fatto male ai miei nervi 😂 ⁣
QUINAZZONE VEGAN AL COCCO con burro di arachidi e pecan caramellate @prozisitalia e mirtilli 🌱
👉🏼 RICETTA: Mettere in una ciotola 150g di yogurt di soia e cocco @provamel e diluire con acqua 💦 q.b. fino a renderlo liquido. Aggiungere 10g di farina di cocco 🌴 @sevenhillswholefoods e dolcificante secondo i vostri gusti. Unire
⁣15g di riso soffiato 🍚 @molinorossetto e 15g di farro soffiato (o altri cereali SOFFIATI, non fiocchi!!).
Riporre una notte in frigo 💤 e al mattino aggiungere mirtilli surgelati e burro di arachidi alle noci pecan caramellate @prozisitalia 🥜



#fitgirl #fitfam #fitnessfood #fitnessmotivation #fitspo #healthybreakfast #ricettefit #balance #naturalfood #sugarfree #senzazucchero #bodybuilding #fitnessaddict #iifymitalia #ricettelight #iifym #flexiblediet #bbg #quinazzone #organic #nutrition #iifym #chocolate #nutbutter #vegan #healthy #foodblogger #lowcarb #fitfood

Il cocco 🥥 rende immuni dal coronavirus vero? 🤭
In mezzo a questo delirio generale, in parte giustificato ed in parte alimentato in modo sconsiderato, io mi sento sconquassata, in vacanza perché sono saltati gli esami ma anche costretta a studiare 📚 perché chissà quando ricomincerà tutto. Almeno le palestre le hanno riaperte, sennò qui la situazione avrebbe fatto male ai miei nervi 😂 ⁣
QUINAZZONE VEGAN AL COCCO con burro di arachidi e pecan caramellate @prozisitalia e mirtilli 🌱
👉🏼 RICETTA: Mettere in una ciotola 150g di yogurt di soia e cocco @provamel e diluire con acqua 💦 q.b. fino a renderlo liquido. Aggiungere 10g di farina di cocco 🌴 @sevenhillswholefoods e dolcificante secondo i vostri gusti. Unire
⁣15g di riso soffiato 🍚 @molinorossetto e 15g di farro soffiato (o altri cereali SOFFIATI, non fiocchi!!).
Riporre una notte in frigo 💤 e al mattino aggiungere mirtilli surgelati e burro di arachidi alle noci pecan caramellate @prozisitalia 🥜
⁣
⁣
⁣
#fitgirl #fitfam #fitnessfood #fitnessmotivation #fitspo #healthybreakfast #ricettefit #balance #naturalfood #sugarfree #senzazucchero #bodybuilding #fitnessaddict #iifymitalia #ricettelight #iifym #flexiblediet #bbg #quinazzone #organic #nutrition #iifym #chocolate #nutbutter #vegan #healthy #foodblogger #lowcarb #fitfood
392 11 12 hours ago

Snack Bowl Xx Kcal - Protein: xx Fat: xxg Carbs: xx
———————————————————————
Guten Morgen Foodies,

zum Start in die Woche gibts mal wieder ein kleines Quiz zu dieser gesunden Snackbowl
Schätzt mal in den Kommentaren wie viele Kalorien diese gesamte Bowl mit Obst hat?? Ich löse es dann später auf:) Ja - Obst hat relativ viel Fruchtzucker und man sollte davon auch nicht zu viele essen aber es ist trotzdem sehr gesund und definitiv besser als die gleiche Menge an Gummibären :) zum Vergleich 100g Gummibären haben etwa 380kcal 🤙
———————————————————————
Good Morning Foodies:) How many calories does this bowl have??
———————————————————————
Ingredients:
250g Mango
250g Strawberries ———————————————————————
Have a great day👌👌
Cheers Alex

Snack Bowl Xx Kcal - Protein: xx Fat: xxg Carbs: xx
———————————————————————
Guten Morgen Foodies,

zum Start in die Woche gibts mal wieder ein kleines Quiz zu dieser gesunden Snackbowl
Schätzt mal in den Kommentaren wie viele Kalorien diese gesamte Bowl mit Obst hat?? Ich löse es dann später auf:) Ja - Obst hat relativ viel Fruchtzucker und man sollte davon auch nicht zu viele essen aber es ist trotzdem sehr gesund und definitiv besser als die gleiche Menge an Gummibären :) zum Vergleich 100g Gummibären haben etwa 380kcal 🤙
———————————————————————
Good Morning Foodies:) How many calories does this bowl have??
———————————————————————
Ingredients:
250g Mango
250g Strawberries ———————————————————————
Have a great day👌👌
Cheers Alex
2,323 30 15 hours ago

My client’s doctor told her that her calories were too high for her to lose weight. ⁣⁣
⁣⁣
Guess what- he was totally right. ⁣⁣
⁣⁣
I think he forgot that he also prescribed her weight loss drugs for 3 years (from what I have been able to find, they are only approved for 12-week use- so I’m very curious to hear if anyone else has been on them for extended periods of time). I think losing weight immediately after transitioning off those meds would be physiologically impossible. ⁣

The meds are stimulants- so I feel like her body was just in fight or flight constantly for 3 years- with no breaks- not to mention the 4+ hours of exercise she was doing everyday. ⁣⁣
⁣⁣
He recommended the following diet to her after she transitioned of the drugs👇🏼
⁣⁣
75 grams protein⁣⁣
60 grams carbs⁣⁣
90 grams fat⁣⁣
⁣⁣
That’s 1350 calories⁣⁣
⁣⁣
Did he really think that slamming her body into a calorie deficit (or trying to) was the answer?⁣⁣
⁣⁣
Did he consider that chasing weight loss might not be the most appropriate goal? ⁣⁣ Full disclosure- my client gained 18 lbs during the 3 months after getting off the weight loss drugs. We slowly started the reverse diet process (working to get calories up from around 1500 to 1900). We decreased her exercise volume with an emphasis on weight training- to help keep around the lean tissue she does have while we focus on improving metabolic health. ⁣
⁣⁣
Her weight gain can be attributed to what we call post starvation obesity- when the body preferentially gains fat with an increase in caloric intake after having very low energy availability for an extended period of time. It’s your body’s way of keeping you alive.⁣⁣
⁣⁣
It doesn’t think- fuck this is going to mess up our aesthetic goals.⁣⁣

It thinks- let’s put on fat because our energy resources have been low for a very long time. ⁣⁣
⁣⁣
So yes, weight gain has been a necessary part of this process. ⁣⁣
⁣⁣
Gaining weight doesn’t make you a bad person. ⁣⁣
In fact it might be necessary for long term progress. ⁣
Does anyone out there have experience with transitioning off weight loss drugs? I know my client would really appreciate hearing about your experiences! ⁣
⁣⁣
xo⁣⁣
Tiana

My client’s doctor told her that her calories were too high for her to lose weight. ⁣⁣
⁣⁣
Guess what- he was totally right. ⁣⁣
⁣⁣
I think he forgot that he also prescribed her weight loss drugs for 3 years (from what I have been able to find, they are only approved for 12-week use- so I’m very curious to hear if anyone else has been on them for extended periods of time). I think losing weight immediately after transitioning off those meds would be physiologically impossible. ⁣
⁣
The meds are stimulants- so I feel like her body was just in fight or flight constantly for 3 years- with no breaks- not to mention the 4+ hours of exercise she was doing everyday. ⁣⁣
⁣⁣
He recommended the following diet to her after she transitioned of the drugs👇🏼
⁣⁣
75 grams protein⁣⁣
60 grams carbs⁣⁣
90 grams fat⁣⁣
⁣⁣
That’s 1350 calories⁣⁣
⁣⁣
Did he really think that slamming her body into a calorie deficit (or trying to) was the answer?⁣⁣
⁣⁣
Did he consider that chasing weight loss might not be the most appropriate goal? ⁣⁣ Full disclosure- my client gained 18 lbs during the 3 months after getting off the weight loss drugs. We slowly started the reverse diet process (working to get calories up from around 1500 to 1900). We decreased her exercise volume with an emphasis on weight training- to help keep around the lean tissue she does have while we focus on improving metabolic health. ⁣
⁣⁣
Her weight gain can be attributed to what we call post starvation obesity- when the body preferentially gains fat with an increase in caloric intake after having very low energy availability for an extended period of time. It’s your body’s way of keeping you alive.⁣⁣
⁣⁣
It doesn’t think- fuck this is going to mess up our aesthetic goals.⁣⁣
⁣
It thinks- let’s put on fat because our energy resources have been low for a very long time. ⁣⁣
⁣⁣
So yes, weight gain has been a necessary part of this process. ⁣⁣
⁣⁣
Gaining weight doesn’t make you a bad person. ⁣⁣
In fact it might be necessary for long term progress. ⁣
Does anyone out there have experience with transitioning off weight loss drugs? I know my client would really appreciate hearing about your experiences! ⁣
⁣⁣
xo⁣⁣
Tiana
162 21 8 hours ago