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Drop your best tips for anxiety/stress relief below. I want to use this post as a reference for times when I feel like THIS. Save this post for future reference when YOU feel anxious/stressed. 
Overwhelmed, emotional, stressed over basically nothing. All recommendations welcome. ⤵️⤵️💙

Drop your best tips for anxiety/stress relief below. I want to use this post as a reference for times when I feel like THIS. Save this post for future reference when YOU feel anxious/stressed.
Overwhelmed, emotional, stressed over basically nothing. All recommendations welcome. ⤵️⤵️💙

@syattfitness and I preach this to our Inner Circle Members and to anyone who will listen. He says it best👇🏻 #repost @syattfitness
Stop.
-
Seriously.
-
Stop trying to lose a quick 10lbs three days before Joe Fuckstick’s annual weenie roast.
-
Stop creating and forcing yourself into arbitrary deadlines by which you convince yourself you “need” to lose x amount of weight.
-
Stop putting so much pressure on yourself to lose an obscene amount of weight as quickly as possible.
-
Stop painting this false narrative that makes it seem like you need to lose it now or never.
-
It’s not “now or never.”
-
It’s not a “one and done” process.
-
It takes time.
-
A lot of time.
-
This is a “forever” kind of thing.
-
And the more you try to speed things up or lose weight faster or take magical fat burning pills or invest in motherfucking Fit Tea for fucks sake...the further you drive yourself away from reaching your goal.
-
Listen.
-
It’s not sexy or marketable or fun or easy...but it’s the truth.
-
This. Game. Is. Forever.
-
It never ends.
-
You will get better at it. It will get easier. You will get to a point where you don’t have to consciously think about it all the time.
-
But when it’s all said and done, this game never ends.
-
So enjoy it. Smile. Have fun. Invest in the process. Give yourself the best opportunity to succeed.
-
And remember...if you aren’t having fun, what’s the point?
-
Love you.
-

@syattfitness and I preach this to our Inner Circle Members and to anyone who will listen. He says it best👇🏻 #repost @syattfitness
Stop.
-
Seriously.
-
Stop trying to lose a quick 10lbs three days before Joe Fuckstick’s annual weenie roast.
-
Stop creating and forcing yourself into arbitrary deadlines by which you convince yourself you “need” to lose x amount of weight.
-
Stop putting so much pressure on yourself to lose an obscene amount of weight as quickly as possible.
-
Stop painting this false narrative that makes it seem like you need to lose it now or never.
-
It’s not “now or never.”
-
It’s not a “one and done” process.
-
It takes time.
-
A lot of time.
-
This is a “forever” kind of thing.
-
And the more you try to speed things up or lose weight faster or take magical fat burning pills or invest in motherfucking Fit Tea for fucks sake...the further you drive yourself away from reaching your goal.
-
Listen.
-
It’s not sexy or marketable or fun or easy...but it’s the truth.
-
This. Game. Is. Forever.
-
It never ends.
-
You will get better at it. It will get easier. You will get to a point where you don’t have to consciously think about it all the time.
-
But when it’s all said and done, this game never ends.
-
So enjoy it. Smile. Have fun. Invest in the process. Give yourself the best opportunity to succeed.
-
And remember...if you aren’t having fun, what’s the point?
-
Love you.
-

Today's recipes veg hotchpotch and egg omelette 😋😋😋
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I use here 40 gm of raw rice and 40 gm of raw moong dal,ol one green capsicum, one tomato for hotchpotch and green chilis. Two hole egg, one onion and green chili for omelette.
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#fitlife #fitlifestyle #fatlosstips #fitness #fatlossdiet #fitnessmotivation #fatloss #fitdiet #weightloss #workoutdiet #weightlossdiet #becomefit #morningmotivation #manikbanik #missionindiafit #missionfitindia #gymdiet #gymlife #gymmotivation #healthyfood #highproteindiet @manikbanik2

Today's recipes veg hotchpotch and egg omelette 😋😋😋
.
.
.
I use here 40 gm of raw rice and 40 gm of raw moong dal,ol one green capsicum, one tomato for hotchpotch and green chilis. Two hole egg, one onion and green chili for omelette.
.
.
.
.
.
.
.
.
#fitlife #fitlifestyle #fatlosstips #fitness #fatlossdiet #fitnessmotivation #fatloss #fitdiet #weightloss #workoutdiet #weightlossdiet #becomefit #morningmotivation #manikbanik #missionindiafit #missionfitindia #gymdiet #gymlife #gymmotivation #healthyfood #highproteindiet @manikbanik2

Protein in 100 Calories of 🥩 vs. 🥦
⠀
Protein 💪 is an essential nutrient which your body uses to build and repair tissues. Although animal protein has some high protein levels - plant ALSO contain decent amounts! 🌱🌿🌱
⠀
For example, greens, like broccoli 🥦 contain plenty of folate, manganese, potassium, vitamins and the protein in broccoli also includes all the essential amino acids.
⠀
This photos shows the amount of protein given 100 calories of steak and 100 calories of broccoli. This does not compare the level of protein in 100 grams of each item.
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Via @caloriefixes ✨
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Remember to like&save for later 💖Follow (@shehealth) for more weightloss & nutrition tips!
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#cleaneat #instafit #gymlife #healthylifestyle #eatcleaning #instadiet #fitlife #healtychoices #health #fit #diet #eatingclean #training #fatloss #weightlose #fatburning #weightloss_fatlossfast #loosweight #fatlossplan #loseweightfast #nutritions #diethacks #protein  #summerchallenge #diettips #mealplans #dieting

Protein in 100 Calories of 🥩 vs. 🥦

Protein 💪 is an essential nutrient which your body uses to build and repair tissues. Although animal protein has some high protein levels - plant ALSO contain decent amounts! 🌱🌿🌱

For example, greens, like broccoli 🥦 contain plenty of folate, manganese, potassium, vitamins and the protein in broccoli also includes all the essential amino acids.

This photos shows the amount of protein given 100 calories of steak and 100 calories of broccoli. This does not compare the level of protein in 100 grams of each item.
.
Via @caloriefixes
.
Remember to like&save for later 💖Follow (@shehealth ) for more weightloss & nutrition tips!
.
.
.
#cleaneat #instafit #gymlife #healthylifestyle #eatcleaning #instadiet #fitlife #healtychoices #health #fit #diet #eatingclean #training #fatloss #weightlose #fatburning #weightloss_fatlossfast #loosweight #fatlossplan #loseweightfast #nutritions #diethacks #protein #summerchallenge #diettips #mealplans #dieting

😴Sleep like a Baby😴
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My friend @petersoonfit put together these great tips to help you get asleep and stay asleep 👉🏼😴
.
Tag someone who struggles with sleep or comment which tip is going to help you the most 😊 - Here’s what Peter said👇🏼
.
Sleep is one of the most powerful supplements to help achieve your goals of losing fat and gaining muscle
.
And it's FREE
. 
It's important for your overall health too so yeah, it's pretty important⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Over the years I've picked up some great ways to improve sleep quality which I'll give you the rundown on here⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Avoid drinking fluids - if you don't want to have interrupted sleep because you have to get up in the middle of the night to pee then limit your fluid intake 2-3hrs before bedtime⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Caffeine - you should probably have your last caffeinated beverage before 4 pm to improve sleep latency. Don't forget that a lot of teas also contain caffeine
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Electrical Devices - switch them off 1-2 hrs before bedtime to avoid the blue light. One thing that has really helped me is using an app called Flux on my computer⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Write down 3 things you're grateful for - This has been shown to improve how fast you fall asleep and the quality of sleep. Honestly, this stuff has been studied⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat kiwi fruit before bedtime - again this is an evidence-based recommendation, 2 kiwis fruits will help you fall asleep faster and for longer. Be sure to account for these calories into your day⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Room temperature around 67F - having the temperature and environment right is also important for optimal sleep
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
White noise - this is something that has helped me in the past. My tip is to look up binaural beats on Spotify or Youtube and listen to that to help fall asleep. Weirdly, It's also great for when you need to be productive and focused too
.
Let me know if you have any questions 😴
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#sleep #bettersleep #sleeping #sleephelp #sleepingbeauty #nutrition #nutritiontips #healthfood #fitness #rest #recovery #training #exercisetips #gainmuscle #losefat #fatlossfood #fatloss #montrealfitness #health #healthyfood

😴Sleep like a Baby😴
.
My friend @petersoonfit put together these great tips to help you get asleep and stay asleep 👉🏼😴
.
Tag someone who struggles with sleep or comment which tip is going to help you the most 😊 - Here’s what Peter said👇🏼
.
Sleep is one of the most powerful supplements to help achieve your goals of losing fat and gaining muscle
.
And it's FREE
.
It's important for your overall health too so yeah, it's pretty important⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Over the years I've picked up some great ways to improve sleep quality which I'll give you the rundown on here⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Avoid drinking fluids - if you don't want to have interrupted sleep because you have to get up in the middle of the night to pee then limit your fluid intake 2-3hrs before bedtime⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Caffeine - you should probably have your last caffeinated beverage before 4 pm to improve sleep latency. Don't forget that a lot of teas also contain caffeine
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Electrical Devices - switch them off 1-2 hrs before bedtime to avoid the blue light. One thing that has really helped me is using an app called Flux on my computer⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Write down 3 things you're grateful for - This has been shown to improve how fast you fall asleep and the quality of sleep. Honestly, this stuff has been studied⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eat kiwi fruit before bedtime - again this is an evidence-based recommendation, 2 kiwis fruits will help you fall asleep faster and for longer. Be sure to account for these calories into your day⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Room temperature around 67F - having the temperature and environment right is also important for optimal sleep
.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
White noise - this is something that has helped me in the past. My tip is to look up binaural beats on Spotify or Youtube and listen to that to help fall asleep. Weirdly, It's also great for when you need to be productive and focused too
.
Let me know if you have any questions 😴
.
.
.
.
.
#sleep #bettersleep #sleeping #sleephelp #sleepingbeauty #nutrition #nutritiontips #healthfood #fitness #rest #recovery #training #exercisetips #gainmuscle #losefat #fatlossfood #fatloss #montrealfitness #health #healthyfood

.
This post comes with a helping hand 🤝, not a slap to the face. 👋
⠀
I’m not trying to call anyone out or “trigger” anyone…
⠀
This important to say, and I hope you take it well ❤️
⠀
~
⠀
If you’ve been eating ~1000 calories per day and haven’t lost weight… something’s up.
⠀
And no, it’s most likely not your metabolism.
⠀
One of a couple of things that are probably going down...
⠀
1️⃣ You’re not actually eating ~1000 calories a day.
⠀⠀
Oodles ’n’ bunches of studies show time and time and time again that people can be absolutely terrible at accurately monitoring their calorie intake.
⠀
If you’re “only eating 1000 calories” and not losing weight…
⠀
… but you’re also estimating portion sizes, eating out regularly, or relying on memory to recall what you had during the day...
⠀
There’s a good chance you’re eating more than you realize.
⠀
2️⃣ You’re eating ~1000 calories SOME days.
⠀
Monday through Thursday, you’re dialed in!
⠀
Then there’s that Friday night dinner…
And the Saturday pool party cookout…
Oh, and that Sunday brunch...
⠀
Yeah. 🤦‍♀️
⠀
Listen. I’m not saying you can’t go out and live your life.
⠀
I actually encourage it.
⠀
But, the truth is it’s a lot easier to overeat when it’s the weekend and you’re not in your regular routine.
⠀
ESPECIALLY if you’ve been overly restricted throughout the week forcing yourself to eat a measly 1000 calories!
⠀
~
⠀
I know you want results ASAP...
⠀
But listen —> you’re not going to speed up the process by restricting calories to near nothing!
⠀
99.99% of people don’t need to eat 1000 calories to lose weight.
⠀
Plus, no one actually maintains that for any meaningful amount of time.
⠀
It’s super shortsighted.
⠀
Sure, suffer on ~1000 calories and lose some quick water weight...
⠀
But how is that helping you in the long run?
⠀
I can tell you right now that it’s not. It’s only setting you up for more struggles later on.
⠀
My Advice:
⠀
Stop trying to speed up the process and focus on following a maintainable & sustainable plan.
⠀
Yeah, it’s less exciting...
⠀
But at least this way, you’ll get results AND be in a much better place to maintain those results for life.
⠀
Hope this helps :)
⠀
- Carter
—
⠀
⠀

.
This post comes with a helping hand 🤝, not a slap to the face. 👋

I’m not trying to call anyone out or “trigger” anyone…

This important to say, and I hope you take it well ❤️

~

If you’ve been eating ~1000 calories per day and haven’t lost weight… something’s up.

And no, it’s most likely not your metabolism.

One of a couple of things that are probably going down...

1️⃣ You’re not actually eating ~1000 calories a day.
⠀⠀
Oodles ’n’ bunches of studies show time and time and time again that people can be absolutely terrible at accurately monitoring their calorie intake.

If you’re “only eating 1000 calories” and not losing weight…

… but you’re also estimating portion sizes, eating out regularly, or relying on memory to recall what you had during the day...

There’s a good chance you’re eating more than you realize.

2️⃣ You’re eating ~1000 calories SOME days.

Monday through Thursday, you’re dialed in!

Then there’s that Friday night dinner…
And the Saturday pool party cookout…
Oh, and that Sunday brunch...

Yeah. 🤦‍♀️

Listen. I’m not saying you can’t go out and live your life.

I actually encourage it.

But, the truth is it’s a lot easier to overeat when it’s the weekend and you’re not in your regular routine.

ESPECIALLY if you’ve been overly restricted throughout the week forcing yourself to eat a measly 1000 calories!

~

I know you want results ASAP...

But listen —> you’re not going to speed up the process by restricting calories to near nothing!

99.99% of people don’t need to eat 1000 calories to lose weight.

Plus, no one actually maintains that for any meaningful amount of time.

It’s super shortsighted.

Sure, suffer on ~1000 calories and lose some quick water weight...

But how is that helping you in the long run?

I can tell you right now that it’s not. It’s only setting you up for more struggles later on.

My Advice:

Stop trying to speed up the process and focus on following a maintainable & sustainable plan.

Yeah, it’s less exciting...

But at least this way, you’ll get results AND be in a much better place to maintain those results for life.

Hope this helps :)

- Carter


When people talk to me about their diets, I often hear them say how they can’t eat certain foods, or how they have eliminated an entire food or macro group.
-
➡️They are miserable. They yearn for foods that they aren’t “allowed” to have, but they carry on anyway.
-
➡️They watch as their family has one thing for dinner and they have something else,
-
➡️They decline the cupcake at the office birthday celebration, because it’s not allowed on their “diet” and they are afraid of getting fat, but they really wanted one.
-
➡️They turn down going to social events because they don’t know how to navigate those situations and stay on their diet so they choose not to go at all. It’s just easier.
-
➡️They have some results early on, but ultimately, the results stop.  They stop because the diet isn’t sustainable. It is restrictive.  It is not flexible and it doesn’t fit into their life.
-
Sound vaguely familiar?
-
I did every single one of the above and I was miserable. It’s no way to live.
-
Look, If you want to lose fat:
-
✅Find a modest calorie deficit.
✅Get adequate protein to keep you full and to maintain and build muscle.
✅Eat mostly nutrient dense foods.
✅ Include foods you love along the way.
-
But you do NOT have to exclude entire food groups or macros to lose fat.
-
You do NOT have turn down a cupcake at the office party if you want to lose fat. If you want a cupcake, have a damn cupcake.
-
You do NOT have to avoid restaurants and social situations if you want to lose fat.
-
The best diet for you?
-
A way of eating that works for you and for your lifestyle. One that you can sustain, and one that makes you happy.
-
If there is one thing I’ve learned over my 59 years, it’s that life is way too short to be miserable.
-
So start to find YOUR way of eating that will help you reach your goals and fit into your life:
-
A modest calorie deficit
Adequate protein
Include foods you love along the way
-
Remember:  There’s no rush. #teamturtle 🐢
-
Love You.

When people talk to me about their diets, I often hear them say how they can’t eat certain foods, or how they have eliminated an entire food or macro group.
-
➡️They are miserable. They yearn for foods that they aren’t “allowed” to have, but they carry on anyway.
-
➡️They watch as their family has one thing for dinner and they have something else,
-
➡️They decline the cupcake at the office birthday celebration, because it’s not allowed on their “diet” and they are afraid of getting fat, but they really wanted one.
-
➡️They turn down going to social events because they don’t know how to navigate those situations and stay on their diet so they choose not to go at all. It’s just easier.
-
➡️They have some results early on, but ultimately, the results stop. They stop because the diet isn’t sustainable. It is restrictive. It is not flexible and it doesn’t fit into their life.
-
Sound vaguely familiar?
-
I did every single one of the above and I was miserable. It’s no way to live.
-
Look, If you want to lose fat:
-
✅Find a modest calorie deficit.
✅Get adequate protein to keep you full and to maintain and build muscle.
✅Eat mostly nutrient dense foods.
✅ Include foods you love along the way.
-
But you do NOT have to exclude entire food groups or macros to lose fat.
-
You do NOT have turn down a cupcake at the office party if you want to lose fat. If you want a cupcake, have a damn cupcake.
-
You do NOT have to avoid restaurants and social situations if you want to lose fat.
-
The best diet for you?
-
A way of eating that works for you and for your lifestyle. One that you can sustain, and one that makes you happy.
-
If there is one thing I’ve learned over my 59 years, it’s that life is way too short to be miserable.
-
So start to find YOUR way of eating that will help you reach your goals and fit into your life:
-
A modest calorie deficit
Adequate protein
Include foods you love along the way
-
Remember: There’s no rush. #teamturtle 🐢
-
Love You.

🤔𝙒𝙃𝘼𝙏 𝘿𝙊 𝙔𝙊𝙐 𝙏𝙃𝙄𝙉𝙆 𝘼𝘽𝙊𝙐𝙏 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏?🤔𝑳𝒆𝒕 𝒖𝒔 𝒌𝒏𝒐𝒘 𝒃𝒆𝒍𝒐𝒘👇
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In order meet certain goals, it's not about how much time you spend there at the gym. It's about HOW it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner per say.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. My page is geared towards those goals btw as I'm not going to be running any marathons soon, or ... EVER, haha!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lifting heavy (which is relative per person btw), combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain a great physique.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps in a eliminating some misconceptions! - 
Tag a friend 👇🏼👇🏼👇🏼
-
✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
-
-
Credit: @fitpreach
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#loseweightnaturally #fatloss #fatlossgoals #fatlossfood #caloriesincaloriesout #loseweightforgood #fatlossdiet #fatlossplan #calorieburn #losefatfast #weighlossmotivation #fatlosstransformation #weighlosstransformation #fatlossmotivation #loseweightnowaskmehow #fatlossprogram #loseweightaskmehow #loseweightnotcurves #fatlossprogress #caloriecounter #weighlosssupport #losefatgainmuscle #fatlossworkout #dietafitness #loseweightfeelgreat #caloriecount #weighlossgoals #losefats #caloriecontrolled.
... .

🤔𝙒𝙃𝘼𝙏 𝘿𝙊 𝙔𝙊𝙐 𝙏𝙃𝙄𝙉𝙆 𝘼𝘽𝙊𝙐𝙏 𝙏𝙃𝙄𝙎 𝙋𝙊𝙎𝙏?🤔𝑳𝒆𝒕 𝒖𝒔 𝒌𝒏𝒐𝒘 𝒃𝒆𝒍𝒐𝒘👇
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
In order meet certain goals, it's not about how much time you spend there at the gym. It's about HOW it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner per say.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. My page is geared towards those goals btw as I'm not going to be running any marathons soon, or ... EVER, haha!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lifting heavy (which is relative per person btw), combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain a great physique.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps in a eliminating some misconceptions! -
Tag a friend 👇🏼👇🏼👇🏼
-
✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
-
-
Credit: @fitpreach
.
.
.
.
.
#loseweightnaturally #fatloss #fatlossgoals #fatlossfood #caloriesincaloriesout #loseweightforgood #fatlossdiet #fatlossplan #calorieburn #losefatfast #weighlossmotivation #fatlosstransformation #weighlosstransformation #fatlossmotivation #loseweightnowaskmehow #fatlossprogram #loseweightaskmehow #loseweightnotcurves #fatlossprogress #caloriecounter #weighlosssupport #losefatgainmuscle #fatlossworkout #dietafitness #loseweightfeelgreat #caloriecount #weighlossgoals #losefats #caloriecontrolled .
... .

🔥 12 FRUITS HIGH IN FIBER 🔥⠀
-⠀
Did you know that fiber is super important in a healthy diet? It keeps you satiated, keeps things moving in the body and removes bad things out of your body! 💩⠀
-⠀
But still al lot of people are not getting enough fiber in, the average recommendation is to eat 14 grams of fiber per 1000 calories a day. 🤔⠀
-⠀
Here are some fruits that should help you get closer to your fiber goals! 🙌🏽⠀
-⠀
Fiber can also be found in vegetables, whole grains, legumes, nuts, and avocado's! But fruits are also a great option! 🍎⠀
-⠀
Some fruits are higher in fiber than others, this list contains some of the fruits highest in fiber. 👌🏽⠀
-⠀
Do you get in enough fiber? Let me know in the comments down below! 👇🏼⠀
_⠀
Picture by @FitnessFT_⠀
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #bolafitnessnutrition #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #dublin #fitnessmotivation #bolafitness #caloriesincaloriesout #bolafit #getfitwithbola #fiber

🔥 12 FRUITS HIGH IN FIBER 🔥⠀
-⠀
Did you know that fiber is super important in a healthy diet? It keeps you satiated, keeps things moving in the body and removes bad things out of your body! 💩⠀
-⠀
But still al lot of people are not getting enough fiber in, the average recommendation is to eat 14 grams of fiber per 1000 calories a day. 🤔⠀
-⠀
Here are some fruits that should help you get closer to your fiber goals! 🙌🏽⠀
-⠀
Fiber can also be found in vegetables, whole grains, legumes, nuts, and avocado's! But fruits are also a great option! 🍎⠀
-⠀
Some fruits are higher in fiber than others, this list contains some of the fruits highest in fiber. 👌🏽⠀
-⠀
Do you get in enough fiber? Let me know in the comments down below! 👇🏼⠀
_⠀
Picture by @FitnessFT_
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #bolafitnessnutrition #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #dublin #fitnessmotivation #bolafitness #caloriesincaloriesout #bolafit #getfitwithbola #fiber

Most Recent

Monday Meals—edition #2 coming tomorrow to our stories!

See a full day of food from one of our trainers.

And don't worry; if you miss any of it, we'll do a recap on Friday.

#myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym #mondaymeals #fridayfood #mealprep #nutrition

Monday Meals—edition #2 coming tomorrow to our stories!

See a full day of food from one of our trainers.

And don't worry; if you miss any of it, we'll do a recap on Friday.

#myfithouse #getstronglivelong #trainer #fit #personaltrainer #fitspo #workout #workoutmotivation #buffalofitness #wny #fitness #fitnessmotivation #strong #fatloss #fitnessinspiration #healthy #fitfam #fitspo #bodybuilding #muscle #strengthtraining #gym #mondaymeals #fridayfood #mealprep #nutrition

#Repost @ekaherbalandbeauty (@get_repost)
・・・
Rp90.000
 FATLOSS - OBAT DIET - OBAT LANGSING

1 Pack fatloss = Isi 30

DUSNYA berhologram. •
.
FATLOSS JIMPNESS BEAUTY adalah pelangsing badan,pelangsing tubuh,pelangsing perut dan pelangsing alami yang Menurunkan berat badan dengan cepat, Mengecilkan perut dan paha, membentuk tubuh ideal, Menghilangkan kolestrol, lemak dan mengurangi nafsu makan tanpa efek samping.
Cocok untuk Pria maupun Wanita.
.
.
ATURAN PAKAI:
* Komsumsi di pagi hari 30 menit sebelum sarapan dengan air panas
* Untuk lemak yang bandel bisa diminum sehari dua kali,pagi hari 30 menit sebelum sarapan dengan air panas,dan malam hari 30 menit sebelum makan malam dengan air panas.
* Perbanyak minum air putih/ jus karna anda akan merasakan haus selama mengkomsumsi FatLoss. Namun tidak perlu khawatir, hal ini terjadi karna efek metabolisme tubuh yang lebih cepat.
.
.
Terbuat dari ekstrak tumbuhan : sweet potato fiber, cyamoposis gum powder, amor phallus konjac (extract from giant arum & jerusalem artichoke) & alfalfa yang dapat menekan nafsu makan anda.

Mengandung esktrak tumbuhan tuckahoe, kola, guttiferae plant, coleus scutellarioides, guarana, marumi kumquat dan trigonella foenumm yang berfungsi untuk menyerap dan mengurangi lemak di tubuh anda.
Aman dan Terpercaya dengan rating obat pelangsing terlaris di dunia.

#fatloss #fatlosstips #fatlossmurah #fatlossori #fatlossasli #fatlossdiet #fatlossoriginal #fatlossmurahoriginal #fatlosspelangsing #jualfatlossmurah #jualfatloss #jualfatlossoriginal #Naturgo #jualfatlosspelangsingoriginal  #weightloss #weightlossdiet #p57hoodia

#Repost @ekaherbalandbeauty (@get_repost )
・・・
Rp90.000
FATLOSS - OBAT DIET - OBAT LANGSING

1 Pack fatloss = Isi 30

DUSNYA berhologram. •
.
FATLOSS JIMPNESS BEAUTY adalah pelangsing badan,pelangsing tubuh,pelangsing perut dan pelangsing alami yang Menurunkan berat badan dengan cepat, Mengecilkan perut dan paha, membentuk tubuh ideal, Menghilangkan kolestrol, lemak dan mengurangi nafsu makan tanpa efek samping.
Cocok untuk Pria maupun Wanita.
.
.
ATURAN PAKAI:
* Komsumsi di pagi hari 30 menit sebelum sarapan dengan air panas
* Untuk lemak yang bandel bisa diminum sehari dua kali,pagi hari 30 menit sebelum sarapan dengan air panas,dan malam hari 30 menit sebelum makan malam dengan air panas.
* Perbanyak minum air putih/ jus karna anda akan merasakan haus selama mengkomsumsi FatLoss. Namun tidak perlu khawatir, hal ini terjadi karna efek metabolisme tubuh yang lebih cepat.
.
.
Terbuat dari ekstrak tumbuhan : sweet potato fiber, cyamoposis gum powder, amor phallus konjac (extract from giant arum & jerusalem artichoke) & alfalfa yang dapat menekan nafsu makan anda.

Mengandung esktrak tumbuhan tuckahoe, kola, guttiferae plant, coleus scutellarioides, guarana, marumi kumquat dan trigonella foenumm yang berfungsi untuk menyerap dan mengurangi lemak di tubuh anda.
Aman dan Terpercaya dengan rating obat pelangsing terlaris di dunia.

#fatloss #fatlosstips #fatlossmurah #fatlossori #fatlossasli #fatlossdiet #fatlossoriginal #fatlossmurahoriginal #fatlosspelangsing #jualfatlossmurah #jualfatloss #jualfatlossoriginal #Naturgo #jualfatlosspelangsingoriginal #weightloss #weightlossdiet #p57hoodia

Whoa!! Check out this inspirational story: “My entire life I have felt overweight. I’ve tried numerous weight loss programs different “fad” diets – you name it I’ve tried it. I would lose a few pounds and then gain it all back.🔁 Until one day, I kept seeing👀 all these posts from a friend of mine on this program and I’m like ‘why not give it one more try?’ I’m so glad I did.🙌 This program has changed my life❗ I have so much energy and self-confidence🤩 and I’m able to do fun things with my kids that I never thought possible.”⠀
#HealthAddict #healthfluential #body #FatLoss #BeRadiant

Whoa!! Check out this inspirational story: “My entire life I have felt overweight. I’ve tried numerous weight loss programs different “fad” diets – you name it I’ve tried it. I would lose a few pounds and then gain it all back.🔁 Until one day, I kept seeing👀 all these posts from a friend of mine on this program and I’m like ‘why not give it one more try?’ I’m so glad I did.🙌 This program has changed my life❗ I have so much energy and self-confidence🤩 and I’m able to do fun things with my kids that I never thought possible.”⠀
#HealthAddict #healthfluential #body #FatLoss #BeRadiant

Doing groceries can be stresful sometimes, especially “healthy” food is often “expensive”. Here are some few tips to save some money while doing groceries, which may help you get closer to obtain a healthy diet.

Website: nutritiononthegord.com
Contact: (301) 263-7319

Doing groceries can be stresful sometimes, especially “healthy” food is often “expensive”. Here are some few tips to save some money while doing groceries, which may help you get closer to obtain a healthy diet.

Website: nutritiononthegord.com
Contact: (301) 263-7319

Sunday dinner! ✅ 3oz grilled chicken w/ Buffalo Ranch ✅ 100g broccoli & Brussels sprouts ✅ 1 slice bread w/ roasted red pepper hummus. ✅ 1 piece dark chocolate (not pictured)

Yummy in my tummy!! #foodprep #fatloss #weightloss #80/20rule
#nutritioncoaching #consistency #patience

Sunday dinner! ✅ 3oz grilled chicken w/ Buffalo Ranch ✅ 100g broccoli & Brussels sprouts ✅ 1 slice bread w/ roasted red pepper hummus. ✅ 1 piece dark chocolate (not pictured)

Yummy in my tummy!! #foodprep #fatloss #weightloss #80 /20rule
#nutritioncoaching #consistency #patience

Had to take this one from @biolayne because I keep seeing this problem time and time again.

So many “trainers” and “online coaches” are taking advantage of the fact that most people have no idea how the science of the body actually works, getting people to spend hundreds of dollars buying into these fad diets 🤦‍♂️ The worst offenders I’ve been seeing lately are these transformation centers that basically use one of these options as a mask for a complete crash diet, and then claim magic and superiority when people drop weight in a quick amount of time (of course they never manage to mention what happens AFTERWARDS to all of these people as they can’t maintain and rebound horribly)

I don’t have anything against any particular diet, but people need to learn what works best for them and find something that they can actually ADHERE  to long term, because that is by far the most important factor. You like keto? Cool! It’s not superior for fat loss. Fasting helps you keep your calories lower? Awesome. You do you. Doesn’t mean it’s magic and will work for another person.

And to hell with all these crash dieting coaches and programs, because all they are doing is collecting cash while ruining people’s health!

#rantoftheday #iunderstandwhylaynenortonisalwaysangry #diet #nutrition #keto #vegan #carnivore #fitspo #fitness #fitnesseducation #trainer #personaltrainer #onlinecoach #instagramfitness #instafit #fasting #health #weightloss #fatloss

Had to take this one from @biolayne because I keep seeing this problem time and time again.

So many “trainers” and “online coaches” are taking advantage of the fact that most people have no idea how the science of the body actually works, getting people to spend hundreds of dollars buying into these fad diets 🤦‍♂️ The worst offenders I’ve been seeing lately are these transformation centers that basically use one of these options as a mask for a complete crash diet, and then claim magic and superiority when people drop weight in a quick amount of time (of course they never manage to mention what happens AFTERWARDS to all of these people as they can’t maintain and rebound horribly)

I don’t have anything against any particular diet, but people need to learn what works best for them and find something that they can actually ADHERE to long term, because that is by far the most important factor. You like keto? Cool! It’s not superior for fat loss. Fasting helps you keep your calories lower? Awesome. You do you. Doesn’t mean it’s magic and will work for another person.

And to hell with all these crash dieting coaches and programs, because all they are doing is collecting cash while ruining people’s health!

#rantoftheday #iunderstandwhylaynenortonisalwaysangry #diet #nutrition #keto #vegan #carnivore #fitspo #fitness #fitnesseducation #trainer #personaltrainer #onlinecoach #instagramfitness #instafit #fasting #health #weightloss #fatloss

When the 17.5 get heavy my dude gots my back @macroman_meal_prep appreciate you dog! If your in the Louisville/Indiana area hit him up for meal prep!

When the 17.5 get heavy my dude gots my back @macroman_meal_prep appreciate you dog! If your in the Louisville/Indiana area hit him up for meal prep!

Discipline is simply turning your ambitions into ACTIONS.

Get prepared to have a great week. Let's go!

Discipline is simply turning your ambitions into ACTIONS.

Get prepared to have a great week. Let's go!

Sunday night grocery haul✨
•
This is a pretty average grocery trip for me. I try to get lots of things I can snack/meal prep for the week - lots of meats, veggies, and fruit🍎
•
Pro tip! Stay out of the middle aisles at the grocery store. The shelved product is typically full of preservatives that make it last forever👎🏻
•
Sticking to the perimeter of the grocery store keeps you in the fresh fruit, veggies, and meat sections - all the things you need to stay on track throughout the week!💪🏻
•
Having a successful week with eating starts at the grocery store! Plan your meals ahead, and plan to get just those things at the store. It’s easier and way more cost effective than just throwing random things in your cart💰
•
Make sure to follow, like, and share for more weight loss tips, simple fitness routines, and easy changes you can make throughout your day to make a HUGE difference 💕

Sunday night grocery haul✨

This is a pretty average grocery trip for me. I try to get lots of things I can snack/meal prep for the week - lots of meats, veggies, and fruit🍎

Pro tip! Stay out of the middle aisles at the grocery store. The shelved product is typically full of preservatives that make it last forever👎🏻

Sticking to the perimeter of the grocery store keeps you in the fresh fruit, veggies, and meat sections - all the things you need to stay on track throughout the week!💪🏻

Having a successful week with eating starts at the grocery store! Plan your meals ahead, and plan to get just those things at the store. It’s easier and way more cost effective than just throwing random things in your cart💰

Make sure to follow, like, and share for more weight loss tips, simple fitness routines, and easy changes you can make throughout your day to make a HUGE difference 💕

Freeze you Fat!!!! Cryolipolysis kills up to 30% of the fat cells per treatment, so 3 treatments 90% fat gone!! Book now on our specials days for the best prices 0409898544

Freeze you Fat!!!! Cryolipolysis kills up to 30% of the fat cells per treatment, so 3 treatments 90% fat gone!! Book now on our specials days for the best prices 0409898544

So most of you voted in my poll 2 days ago to see pictures and  videos of my weight loss journey. It's a neverending quest with ups and downs. 
I am also on weight watchers ans have found other ways to enjoy some of my favorite foods. 
I am getting more comfortable in my skin. No I am not a "model size" and tbh that's complete bs. 
Any size from 0 to whatever is beautiful. I am an 8/10 at the moment. 
Above all ALWAYS BE ACCOUNTABLE!! If you have one bad day, do not lose hope. Get yourself back on track!
At this time I want to thank 3 huge influences in my journey so far. My mom, @jilldaddario and @barbiechulanyc 
Keep the comments clean and appropriate. 
#weight #weightloss #weightwatchers #fitness #fitnessjourney #skinny #curvy #tone #gym #gymwork #fitgirl #weightlossjourney #fitfam #exercise #gymgirl #gym #weightlossreasults #size8 #size10 #fatloss  #curvygirl #vegan #vegetarian #treadmill #weighlossmotivation #motivation #instafit #weightlossmotivation #calories #caloriecounting

So most of you voted in my poll 2 days ago to see pictures and videos of my weight loss journey. It's a neverending quest with ups and downs.
I am also on weight watchers ans have found other ways to enjoy some of my favorite foods.
I am getting more comfortable in my skin. No I am not a "model size" and tbh that's complete bs.
Any size from 0 to whatever is beautiful. I am an 8/10 at the moment.
Above all ALWAYS BE ACCOUNTABLE!! If you have one bad day, do not lose hope. Get yourself back on track!
At this time I want to thank 3 huge influences in my journey so far. My mom, @jilldaddario and @barbiechulanyc
Keep the comments clean and appropriate.
#weight #weightloss #weightwatchers #fitness #fitnessjourney #skinny #curvy #tone #gym #gymwork #fitgirl #weightlossjourney #fitfam #exercise #gymgirl #gym #weightlossreasults #size8 #size10 #fatloss #curvygirl #vegan #vegetarian #treadmill #weighlossmotivation #motivation #instafit #weightlossmotivation #calories #caloriecounting

#Repost @gaya_hidup_cantikeka (@get_repost)
・・・
Rp90.000
 FATLOSS - OBAT DIET - OBAT LANGSING

1 Pack fatloss = Isi 30

DUSNYA berhologram. •
.
FATLOSS JIMPNESS BEAUTY adalah pelangsing badan,pelangsing tubuh,pelangsing perut dan pelangsing alami yang Menurunkan berat badan dengan cepat, Mengecilkan perut dan paha, membentuk tubuh ideal, Menghilangkan kolestrol, lemak dan mengurangi nafsu makan tanpa efek samping.
Cocok untuk Pria maupun Wanita.
.
.
ATURAN PAKAI:
* Komsumsi di pagi hari 30 menit sebelum sarapan dengan air panas
* Untuk lemak yang bandel bisa diminum sehari dua kali,pagi hari 30 menit sebelum sarapan dengan air panas,dan malam hari 30 menit sebelum makan malam dengan air panas.
* Perbanyak minum air putih/ jus karna anda akan merasakan haus selama mengkomsumsi FatLoss. Namun tidak perlu khawatir, hal ini terjadi karna efek metabolisme tubuh yang lebih cepat.
.
.
Terbuat dari ekstrak tumbuhan : sweet potato fiber, cyamoposis gum powder, amor phallus konjac (extract from giant arum & jerusalem artichoke) & alfalfa yang dapat menekan nafsu makan anda.

Mengandung esktrak tumbuhan tuckahoe, kola, guttiferae plant, coleus scutellarioides, guarana, marumi kumquat dan trigonella foenumm yang berfungsi untuk menyerap dan mengurangi lemak di tubuh anda.
Aman dan Terpercaya dengan rating obat pelangsing terlaris di dunia.

#fatloss #fatlosstips #fatlossmurah #fatlossori #fatlossasli #fatlossdiet #fatlossoriginal #fatlossmurahoriginal #fatlosspelangsing #jualfatlossmurah #jualfatloss #jualfatlossoriginal #Naturgo #jualfatlosspelangsingoriginal  #weightloss #weightlossdiet #p57hoodia

#Repost @gaya_hidup_cantikeka (@get_repost )
・・・
Rp90.000
FATLOSS - OBAT DIET - OBAT LANGSING

1 Pack fatloss = Isi 30

DUSNYA berhologram. •
.
FATLOSS JIMPNESS BEAUTY adalah pelangsing badan,pelangsing tubuh,pelangsing perut dan pelangsing alami yang Menurunkan berat badan dengan cepat, Mengecilkan perut dan paha, membentuk tubuh ideal, Menghilangkan kolestrol, lemak dan mengurangi nafsu makan tanpa efek samping.
Cocok untuk Pria maupun Wanita.
.
.
ATURAN PAKAI:
* Komsumsi di pagi hari 30 menit sebelum sarapan dengan air panas
* Untuk lemak yang bandel bisa diminum sehari dua kali,pagi hari 30 menit sebelum sarapan dengan air panas,dan malam hari 30 menit sebelum makan malam dengan air panas.
* Perbanyak minum air putih/ jus karna anda akan merasakan haus selama mengkomsumsi FatLoss. Namun tidak perlu khawatir, hal ini terjadi karna efek metabolisme tubuh yang lebih cepat.
.
.
Terbuat dari ekstrak tumbuhan : sweet potato fiber, cyamoposis gum powder, amor phallus konjac (extract from giant arum & jerusalem artichoke) & alfalfa yang dapat menekan nafsu makan anda.

Mengandung esktrak tumbuhan tuckahoe, kola, guttiferae plant, coleus scutellarioides, guarana, marumi kumquat dan trigonella foenumm yang berfungsi untuk menyerap dan mengurangi lemak di tubuh anda.
Aman dan Terpercaya dengan rating obat pelangsing terlaris di dunia.

#fatloss #fatlosstips #fatlossmurah #fatlossori #fatlossasli #fatlossdiet #fatlossoriginal #fatlossmurahoriginal #fatlosspelangsing #jualfatlossmurah #jualfatloss #jualfatlossoriginal #Naturgo #jualfatlosspelangsingoriginal #weightloss #weightlossdiet #p57hoodia

Major congrats to Anita who just hit an INCREDIBLE goal of releasing 100 lbs usjng her healthy Nutritional Cleanse lifestyle!! 💥💥⠀
⠀
Congratulations Anita!! So inspiring!! ⠀
🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉⠀
⠀
If you’ve got goals, I can help you, but you’ve got to make the decision... Who’s Ready?!?!?⠀
🙋🏼‍♂️🙋🏽‍♀️🙋🏿‍♂️🙋🏼‍♀️🙋🏻‍♂️🙋🏻‍♀️🙋🏽‍♂️🙋🏾‍♀️🙋🏾‍♂️🙋🏻‍♀️

Major congrats to Anita who just hit an INCREDIBLE goal of releasing 100 lbs usjng her healthy Nutritional Cleanse lifestyle!! 💥💥⠀

Congratulations Anita!! So inspiring!! ⠀
🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉⠀

If you’ve got goals, I can help you, but you’ve got to make the decision... Who’s Ready?!?!?⠀
🙋🏼‍♂️🙋🏽‍♀️🙋🏿‍♂️🙋🏼‍♀️🙋🏻‍♂️🙋🏻‍♀️🙋🏽‍♂️🙋🏾‍♀️🙋🏾‍♂️🙋🏻‍♀️

Lets talk about digestion and something that isn’t spoken very much but can be important to some people. Especially around post workout nutrition.

Now we know we are what we eat but if only it was that simple... right?
Instead we can look at it as “we are what we digest, assimilate and excrete” – now that sounds a bit more technical but what does this have to with nutrition post workout.

We know that the stomach is a main site for both mechanical (churning of food to make chyme) and chemical (use of enzymes and hydrochloric acid) digestion particularly for protein as we have an enzyme called pepsin which is found in the chief cells in your stomach.

Now reason we need to know this is what is the most commonly consumed food item – that’s right whey protein powder for those gainzz. 
Few things effect the concentration of hydrochloric acid which can in turn affect your enzyme production for protein breakdown – Stress, use of certain medication such as PPIs, Age, and some bacterial infections such as H.Plyori 
So lets work on the one that is the easiest to manage stress. Before you slam down that protein shake, check your heart rate as this can indicate whether you are in a parasympathetic state (rest and digest) or sympathetic state (fight or flight). Below is some ranges and strategies to use before eating to help optimize your digestion post training.

75bpm or higher – aim for 5 to 10 minutes of diaphragm breathing
70-75bpm – guided meditation 
65-70bpm – eat in a relaxed state
65bpm or less – eat as normal.

Lets talk about digestion and something that isn’t spoken very much but can be important to some people. Especially around post workout nutrition.

Now we know we are what we eat but if only it was that simple... right?
Instead we can look at it as “we are what we digest, assimilate and excrete” – now that sounds a bit more technical but what does this have to with nutrition post workout.

We know that the stomach is a main site for both mechanical (churning of food to make chyme) and chemical (use of enzymes and hydrochloric acid) digestion particularly for protein as we have an enzyme called pepsin which is found in the chief cells in your stomach.

Now reason we need to know this is what is the most commonly consumed food item – that’s right whey protein powder for those gainzz.
Few things effect the concentration of hydrochloric acid which can in turn affect your enzyme production for protein breakdown – Stress, use of certain medication such as PPIs, Age, and some bacterial infections such as H.Plyori
So lets work on the one that is the easiest to manage stress. Before you slam down that protein shake, check your heart rate as this can indicate whether you are in a parasympathetic state (rest and digest) or sympathetic state (fight or flight). Below is some ranges and strategies to use before eating to help optimize your digestion post training.

75bpm or higher – aim for 5 to 10 minutes of diaphragm breathing
70-75bpm – guided meditation
65-70bpm – eat in a relaxed state
65bpm or less – eat as normal.

Water is arguably the most under appreciated tool we have at our disposal for health and performance!

Here’s a cool graphic to help figure out if you need to hydrate!

Swipe right for The Water Intake Chart 💦
-
Just like how water makes up most of the earth 🌎 (71% of it), it also makes up most of us!

That’s a whopping 55-75% of our bodies!

That’s pretty crazy to think about and when you gain this perspective of how much of our body is made up of water, you can really understand what the smallest amount of dehydration can do to our systems.
-
It’s essential for not only life but also
1️⃣ Cellular homeostasis
2️⃣ All metabolic processes
3️⃣ Digestion
4️⃣ Body Temperature Regulation
5️⃣ Central Nervous System Function
✳️ And the list goes on and on and on!
-
And in regards to performance 🏋️‍♂️, at only 2% dehydration, your performance can drop 10%….. And if you get to 5% dehydration, it drops all the way down to 30%! That’s crazy….. And on top of all that, dehydration can also play a huge role in hunger regulation 🤤. Most times when we are hungry, it is not because we are truly hungry…. It is because we are dehydrated!

So how much water should you be consuming? 🤷🏻‍♂️
-
👨🏻‍💻 Sedentary = At Least 8 Cups per Day
-
💪🏻 Active = At Least 12 Cups per Day
-
💪🏻🕺🏻Very Active = At Least 16 Cups per Day
-
✅ My goal water intake is between 14-16 cups per day. That’s around 6 full 20oz shaker bottles full of water.
-
🤷🏻‍♂️ So how do I implement this into my day? I’m proactive with my water intake!
-
1️⃣ First thing in the morning before any food, I chug 3 cups of water because I have been sleeping and are more than likely dehydrated from the lack of water throughout the night.
-
2️⃣ I have checks and balances throughout the day where I chug water.
-
3️⃣ I tend to front load my water intake with most coming earlier in the day and start to taper as I get closer to bed so I’m not peeing my pants while I’m trying to sleep 😭
-
4️⃣ I ALWAYS drink at least 20oz of water 30 minutes before each meal to help with hunger regulation and digestion
-
✳️ For those of you Dieting: Drink your water! It’s going to help sooo damn much with your hunger and energy levels!

Water is arguably the most under appreciated tool we have at our disposal for health and performance!

Here’s a cool graphic to help figure out if you need to hydrate!

Swipe right for The Water Intake Chart 💦
-
Just like how water makes up most of the earth 🌎 (71% of it), it also makes up most of us!

That’s a whopping 55-75% of our bodies!

That’s pretty crazy to think about and when you gain this perspective of how much of our body is made up of water, you can really understand what the smallest amount of dehydration can do to our systems.
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It’s essential for not only life but also
1️⃣ Cellular homeostasis
2️⃣ All metabolic processes
3️⃣ Digestion
4️⃣ Body Temperature Regulation
5️⃣ Central Nervous System Function
✳️ And the list goes on and on and on!
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And in regards to performance 🏋️‍♂️, at only 2% dehydration, your performance can drop 10%….. And if you get to 5% dehydration, it drops all the way down to 30%! That’s crazy….. And on top of all that, dehydration can also play a huge role in hunger regulation 🤤. Most times when we are hungry, it is not because we are truly hungry…. It is because we are dehydrated!

So how much water should you be consuming? 🤷🏻‍♂️
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👨🏻‍💻 Sedentary = At Least 8 Cups per Day
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💪🏻 Active = At Least 12 Cups per Day
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💪🏻🕺🏻Very Active = At Least 16 Cups per Day
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✅ My goal water intake is between 14-16 cups per day. That’s around 6 full 20oz shaker bottles full of water.
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🤷🏻‍♂️ So how do I implement this into my day? I’m proactive with my water intake!
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1️⃣ First thing in the morning before any food, I chug 3 cups of water because I have been sleeping and are more than likely dehydrated from the lack of water throughout the night.
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2️⃣ I have checks and balances throughout the day where I chug water.
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3️⃣ I tend to front load my water intake with most coming earlier in the day and start to taper as I get closer to bed so I’m not peeing my pants while I’m trying to sleep 😭
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4️⃣ I ALWAYS drink at least 20oz of water 30 minutes before each meal to help with hunger regulation and digestion
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✳️ For those of you Dieting: Drink your water! It’s going to help sooo damn much with your hunger and energy levels!

100% FREE! Get 5 Bestselling Keto Guide Books Now! And discover how you can start keto diet properly and to lose 5-10 lbs in the first week alone with keto lifestyle. 👉 Link in My Bio @ketodiet1 👈

Hurry, This FREE Offer Won't Last Long! ・・・
🙌🏻 You want to lose weight by having a healthy keto diet but don't know what to do? 👉 Why don't you join in our Keto Challenge and receive everything you need for a successful keto journey?⁣⁣⁣⁣⁣⁣
▶️ Click link in our BIO @ketodiet1
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Introducing by @jazgoesfitspo : keto since May 2018 down 27kg
How’s this for a transformationtuesday 😱
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2016 vs 2019 - wow.. I’m so glad I have these photos to look back on and be so proud of my weight loss journey. Not only am I mentally in a better headspace and I have more self confidence, this is the best I’ve ever looked and felt in my life. If I can do this so can you! Tag a friend you want to motivate ! (Ps. Left pic I was 90kg and now I am 63kg) (Click link in our BIO for more details )
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#extremeweightloss #beforeandafterweightloss #weightlosscommunity #weightlossbeforeandafter #weightlossgoals #ketogenic #fatloss #instaweightloss #weightlossmotivation #weightlosschallenge #ketotransformation #weightlossinspiration #beforeandafter #naturalweightloss #transformation #ketolife#weightloss #diet #ketodiet #fatlossjourney #weightlossprogress #weightlosstransformation #weightlossdiary #weightlossstory #ketosis #weightlossjourney⁣⁣
#lowcarb #lowcarbdiet

100% FREE! Get 5 Bestselling Keto Guide Books Now! And discover how you can start keto diet properly and to lose 5-10 lbs in the first week alone with keto lifestyle. 👉 Link in My Bio @ketodiet1 👈

Hurry, This FREE Offer Won't Last Long! ・・・
🙌🏻 You want to lose weight by having a healthy keto diet but don't know what to do? 👉 Why don't you join in our Keto Challenge and receive everything you need for a successful keto journey?⁣⁣⁣⁣⁣⁣
▶️ Click link in our BIO @ketodiet1
.
.
Introducing by @jazgoesfitspo : keto since May 2018 down 27kg
How’s this for a transformationtuesday 😱
.
2016 vs 2019 - wow.. I’m so glad I have these photos to look back on and be so proud of my weight loss journey. Not only am I mentally in a better headspace and I have more self confidence, this is the best I’ve ever looked and felt in my life. If I can do this so can you! Tag a friend you want to motivate ! (Ps. Left pic I was 90kg and now I am 63kg) (Click link in our BIO for more details )
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#extremeweightloss #beforeandafterweightloss #weightlosscommunity #weightlossbeforeandafter #weightlossgoals #ketogenic #fatloss #instaweightloss #weightlossmotivation #weightlosschallenge #ketotransformation #weightlossinspiration #beforeandafter #naturalweightloss #transformation #ketolife #weightloss #diet #ketodiet #fatlossjourney #weightlossprogress #weightlosstransformation #weightlossdiary #weightlossstory #ketosis #weightlossjourney ⁣⁣
#lowcarb #lowcarbdiet

HOW TO LOSE FAT FAST?!⚡️Follow @alexnroberto @alexrichardson.fit  @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️ .
Juice cleans and detox- best cleanse for the body is daily movement(sports, weights, and calisthenics)
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Apple Cidar Vinegar- why burn your throat and esophagus when you can burn fat with consistent workouts, and consistent healthy eating!👍🏼🍏
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Long distance running- why destroy your knee, and hip joints when you can build your muscles surrounding them with High Intense Interval Training, and competitive sports!!⚡️🔥💥
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Fitness for IG- if you are working out just to get likes on Instagram or gain more useless attention remember what you post or share to the world is what you prioritize and value in yourself. You are worth more than what you look like in a mirror. The mind and spirit have so much more impact than your looks could ever accomplish, stop living for validation, and live for more.🙏🏻
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Caption by: @alexnroberto @alexrichardson.fit .
Content by: @jmaxfitness .
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#workout #workouts #workoutmotivation #workoutclothes #workoutfit #workouttime #fitness #fitnessmodel #fitnessmotivation #fitnessjourney #fitnessboy #alexrichardson #richardsonfit #richardsonfitness #fatloss #fat #fatlossjourney #weightlossjourney #weightloss #weightlosstransformation #weightlossgoals #weightlossdiary #weightlossstory #weightlossmotivation #fit #fitnessgirl #fitspo #fitmom

HOW TO LOSE FAT FAST?!⚡️Follow @alexnroberto @alexrichardson.fit @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️ .
Juice cleans and detox- best cleanse for the body is daily movement(sports, weights, and calisthenics)
.
Apple Cidar Vinegar- why burn your throat and esophagus when you can burn fat with consistent workouts, and consistent healthy eating!👍🏼🍏
.
Long distance running- why destroy your knee, and hip joints when you can build your muscles surrounding them with High Intense Interval Training, and competitive sports!!⚡️🔥💥
.
Fitness for IG- if you are working out just to get likes on Instagram or gain more useless attention remember what you post or share to the world is what you prioritize and value in yourself. You are worth more than what you look like in a mirror. The mind and spirit have so much more impact than your looks could ever accomplish, stop living for validation, and live for more.🙏🏻
.
Caption by: @alexnroberto @alexrichardson.fit .
Content by: @jmaxfitness .
.
#workout #workouts #workoutmotivation #workoutclothes #workoutfit #workouttime #fitness #fitnessmodel #fitnessmotivation #fitnessjourney #fitnessboy #alexrichardson #richardsonfit #richardsonfitness #fatloss #fat #fatlossjourney #weightlossjourney #weightloss #weightlosstransformation #weightlossgoals #weightlossdiary #weightlossstory #weightlossmotivation #fit #fitnessgirl #fitspo #fitmom

HOW TO LOSE FAT FAST?!⚡️Follow @alexnroberto @alexrichardson.fit  @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️ .
Juice cleans and detox- best cleanse for the body is daily movement(sports, weights, and calisthenics)
.
Apple Cidar Vinegar- why burn your throat and esophagus when you can burn fat with consistent workouts, and consistent healthy eating!👍🏼🍏
.
Long distance running- why destroy your knee, and hip joints when you can build your muscles surrounding them with High Intense Interval Training, and competitive sports!!⚡️🔥💥
.
Fitness for IG- if you are working out just to get likes on Instagram or gain more useless attention remember what you post or share to the world is what you prioritize and value in yourself. You are worth more than what you look like in a mirror. The mind and spirit have so much more impact than your looks could ever accomplish, stop living for validation, and live for more.🙏🏻
.
Caption by: @alexnroberto @alexrichardson.fit .
Content by: @jmaxfitness .
.
#workout #workouts #workoutmotivation #workoutclothes #workoutfit #workouttime #fitness #fitnessmodel #fitnessmotivation #fitnessjourney #fitnessboy #alexrichardson #richardsonfit #richardsonfitness #fatloss #fat #fatlossjourney #weightlossjourney #weightloss #weightlosstransformation #weightlossgoals #weightlossdiary #weightlossstory #weightlossmotivation #fit #fitnessgirl #fitspo #fitmom

HOW TO LOSE FAT FAST?!⚡️Follow @alexnroberto @alexrichardson.fit @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️ .
Juice cleans and detox- best cleanse for the body is daily movement(sports, weights, and calisthenics)
.
Apple Cidar Vinegar- why burn your throat and esophagus when you can burn fat with consistent workouts, and consistent healthy eating!👍🏼🍏
.
Long distance running- why destroy your knee, and hip joints when you can build your muscles surrounding them with High Intense Interval Training, and competitive sports!!⚡️🔥💥
.
Fitness for IG- if you are working out just to get likes on Instagram or gain more useless attention remember what you post or share to the world is what you prioritize and value in yourself. You are worth more than what you look like in a mirror. The mind and spirit have so much more impact than your looks could ever accomplish, stop living for validation, and live for more.🙏🏻
.
Caption by: @alexnroberto @alexrichardson.fit .
Content by: @jmaxfitness .
.
#workout #workouts #workoutmotivation #workoutclothes #workoutfit #workouttime #fitness #fitnessmodel #fitnessmotivation #fitnessjourney #fitnessboy #alexrichardson #richardsonfit #richardsonfitness #fatloss #fat #fatlossjourney #weightlossjourney #weightloss #weightlosstransformation #weightlossgoals #weightlossdiary #weightlossstory #weightlossmotivation #fit #fitnessgirl #fitspo #fitmom

DÉFICIT CALÓRICO... De lo que todo el mundo habla y tu no tienes ni idea.

Bueno, he hecho un pequeño resumen para que entiendas un poco de qué se trata este término que es el ÚNICO que te ayudará a conseguir tu objetivo (si bajar de peso quieres). Espero que te sirva 💪😘 Dale amor, comparte y/o etiqueta a alguien que necesite saber esta info. 
#thefitnesscorner #deficitcalorico #deficit #caloricdeficit #caloriescount #fatloss #fatlosstips #bajardepeso #perufitness #limasaludable

DÉFICIT CALÓRICO... De lo que todo el mundo habla y tu no tienes ni idea.

Bueno, he hecho un pequeño resumen para que entiendas un poco de qué se trata este término que es el ÚNICO que te ayudará a conseguir tu objetivo (si bajar de peso quieres). Espero que te sirva 💪😘 Dale amor, comparte y/o etiqueta a alguien que necesite saber esta info.
#thefitnesscorner #deficitcalorico #deficit #caloricdeficit #caloriescount #fatloss #fatlosstips #bajardepeso #perufitness #limasaludable

When I’m in a deficit, every calorie counts and you better believe I’m counting every calorie.
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So finding ways to fit in food that I enjoy and that fits my plan can take a little creativity.
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Now I LOVE nachos, but not all tortilla chips are equal, and most are not very deficit friendly...
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So... I made my own.
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Cut up corn tortillas baked in the air fryer not only crisp up and taste awesome, but they save me a TON of calories compared to their store bought companions.
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Win/win.
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Pro-tip two is the ole Greek yogurt instead of sour cream swap, but honestly that’s an every day thing in this house diet or not cause Protonz!
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The real MVP of the dish... that Diet Cherry Dr. Pepper... Might be giving Diet Cherry Pepsi a run for the money these days. 😂
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Measure. Manage. Succeed.
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@firstinnutrition
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#firstinnutrition #fitforduty #diet #firefighterfitness #weightloss #iifym #nutritiontips #fatloss #ifitfitsyourmacros #nutrition #dontfearfood #donotyuckmyyum #diettips

When I’m in a deficit, every calorie counts and you better believe I’m counting every calorie.
.
So finding ways to fit in food that I enjoy and that fits my plan can take a little creativity.
.
Now I LOVE nachos, but not all tortilla chips are equal, and most are not very deficit friendly...
.
So... I made my own.
.
Cut up corn tortillas baked in the air fryer not only crisp up and taste awesome, but they save me a TON of calories compared to their store bought companions.
.
Win/win.
.
Pro-tip two is the ole Greek yogurt instead of sour cream swap, but honestly that’s an every day thing in this house diet or not cause Protonz!
.
The real MVP of the dish... that Diet Cherry Dr. Pepper... Might be giving Diet Cherry Pepsi a run for the money these days. 😂
.
Measure. Manage. Succeed.
.
@firstinnutrition
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.
.
.
.
#firstinnutrition #fitforduty #diet #firefighterfitness #weightloss #iifym #nutritiontips #fatloss #ifitfitsyourmacros #nutrition #dontfearfood #donotyuckmyyum #diettips

Never stop believing in the power of your own body’s ability to heal.  I have had the blessing to witness incurable diagnoses and conditions fade away never to return.  Asthma, autoimmunity, cancer, crohns disease, diabetes, PCOS, full body eczema, sinus conditions, allergies and on and on. 
Educate yourself and heal.

Never stop believing in the power of your own body’s ability to heal. I have had the blessing to witness incurable diagnoses and conditions fade away never to return. Asthma, autoimmunity, cancer, crohns disease, diabetes, PCOS, full body eczema, sinus conditions, allergies and on and on.
Educate yourself and heal.

4e mois de remise en forme. Perdu en moyenne 5 cm de partout 😱😍🙌🙏 (Résultat des mesures de ce matin). Je suis pas mal fière du résultat et pas mal contente de voir de façon tangible que mes efforts sont enfin récompensé. 💪

#healthyer #fatloss #remiseenforme #gym #nutrition #outofmycomfortzone #workonyourself #results #workhard  #bethebestversionofyou #proud #feelstronger #betterthanyesterday #unjouralafois #taketimeforyourself #timeforyou #feelbetter #thisisamazing #fuckyeah

4e mois de remise en forme. Perdu en moyenne 5 cm de partout 😱😍🙌🙏 (Résultat des mesures de ce matin). Je suis pas mal fière du résultat et pas mal contente de voir de façon tangible que mes efforts sont enfin récompensé. 💪

#healthyer #fatloss #remiseenforme #gym #nutrition #outofmycomfortzone #workonyourself #results #workhard #bethebestversionofyou #proud #feelstronger #betterthanyesterday #unjouralafois #taketimeforyourself #timeforyou #feelbetter #thisisamazing #fuckyeah

ROMANIAN DEADLIFTS 💥
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This exercise is one of the most versatile deadlift supplemental exercises. It’s a great exercise to build hypertrophy in the hamstrings and glutes without adding a taxing amount of stress. It’s also a form corrector- it helps teach you how to set your back in normal anatomical extension. Another plus of this exercise is that it can be used to help with rehab for the low back.
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Questions? Drop a comment below or slide in the dms!
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I’m currently taking on 1:1 online coaching clients who are ready to become their highest self! Click the link in my bio to apply ✨.
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#fitnesscoach #onlinefitnesscoach #healthybody #healthymindset #personaltrainer #wellness #healthyfood #dieting #buildmuscle #toned #gymprogress #gymworkout #gyminspiration #gymmotivation #selfdiscipline #selfcare #fatloss #weightloss #fitnessjourney #fitnessmotivation #mealprep #abworkout #nutritionist

ROMANIAN DEADLIFTS 💥
.
This exercise is one of the most versatile deadlift supplemental exercises. It’s a great exercise to build hypertrophy in the hamstrings and glutes without adding a taxing amount of stress. It’s also a form corrector- it helps teach you how to set your back in normal anatomical extension. Another plus of this exercise is that it can be used to help with rehab for the low back.
.
Questions? Drop a comment below or slide in the dms!
.
I’m currently taking on 1:1 online coaching clients who are ready to become their highest self! Click the link in my bio to apply ✨.
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#fitnesscoach #onlinefitnesscoach #healthybody #healthymindset #personaltrainer #wellness #healthyfood #dieting #buildmuscle #toned #gymprogress #gymworkout #gyminspiration #gymmotivation #selfdiscipline #selfcare #fatloss #weightloss #fitnessjourney #fitnessmotivation #mealprep #abworkout #nutritionist

I made some soup today... So who cares?
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Oh, great. Another fit pro posting boring-ass pictures of his food. Fantastic. Right?
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Yes, I made (well, it's still cooking) a vegetable soup.
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Yes, it's healthy.
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Yes, I will enjoy eating it.
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But that's not why I am posting this. It's not to tell you about all the great micronutrients, vitamins, minerals, phytochemicals, and whatever else is in the veggies that we all know we should be eating.
.
Those are in there.
.
Instead, I want you to understand that this soup is a tactic. This tactic demonstrates a principle.
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I am like you. I'm busy. I am on the go pretty much all the time. I don't have a perfect life or all the time in the world for perfect nutrition planning or implementation. .
Sometimes I miss my veggies.
.
So, rather than try to explode my life with this elaborate plan, likely fail, and then beat myself up for not getting following through I went with the path of most likely success:
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Fast prep - about 15 minutes of cutting and into the crockpot for a few hours.
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Tasty - It'll be good, so I will want to eat it.
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Multi-purpose - I can eat the soup for several days and either on it's own or add protein or rice to complete a meal.
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Variety - I have several different varieties of vegetables in there, hitting a spectrum like I want, and all in one place. No digging multiple things out of the fridge.
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Satiating - when dieting it is important to feel like you're not starving all the time. Soups are satiating because of the water content. .
So, while I am going to enjoy the soup, it's merely a tactic that allows me to cover several important nutrition principles. Understanding that will get you out of the world of nutrition and training dogma and onto a path toward longterm and adaptable success.
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#0to1 .
You got this.
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#supply #supportivenutrition #4elementals #nutrition #onitbeaboutit #berelentless #bethehero #coachgetsinshape #habitchange #transformationcoach #mindset #successtraining #successthinking #growthmindset #bebetter #fitnesstransformation #fatloss #successhabits #goodeats #healthyfood #vegetables #eatyourveggies

I made some soup today... So who cares?
.
Oh, great. Another fit pro posting boring-ass pictures of his food. Fantastic. Right?
.
Yes, I made (well, it's still cooking) a vegetable soup.
.
Yes, it's healthy.
.
Yes, I will enjoy eating it.
.
But that's not why I am posting this. It's not to tell you about all the great micronutrients, vitamins, minerals, phytochemicals, and whatever else is in the veggies that we all know we should be eating.
.
Those are in there.
.
Instead, I want you to understand that this soup is a tactic. This tactic demonstrates a principle.
.
I am like you. I'm busy. I am on the go pretty much all the time. I don't have a perfect life or all the time in the world for perfect nutrition planning or implementation. .
Sometimes I miss my veggies.
.
So, rather than try to explode my life with this elaborate plan, likely fail, and then beat myself up for not getting following through I went with the path of most likely success:
.
Fast prep - about 15 minutes of cutting and into the crockpot for a few hours.
.
Tasty - It'll be good, so I will want to eat it.
.
Multi-purpose - I can eat the soup for several days and either on it's own or add protein or rice to complete a meal.
.
Variety - I have several different varieties of vegetables in there, hitting a spectrum like I want, and all in one place. No digging multiple things out of the fridge.
.
Satiating - when dieting it is important to feel like you're not starving all the time. Soups are satiating because of the water content. .
So, while I am going to enjoy the soup, it's merely a tactic that allows me to cover several important nutrition principles. Understanding that will get you out of the world of nutrition and training dogma and onto a path toward longterm and adaptable success.
.
#0to1 .
You got this.
.
#supply #supportivenutrition #4elementals #nutrition #onitbeaboutit #berelentless #bethehero #coachgetsinshape #habitchange #transformationcoach #mindset #successtraining #successthinking #growthmindset #bebetter #fitnesstransformation #fatloss #successhabits #goodeats #healthyfood #vegetables #eatyourveggies

Rest day but I still opted to get a workout in! Plus, I upped the level from moderate to challenging‼️ It was tough and I was sweating more than I’d like to admit but I feel amazing now💯🔥 #sundayworkoutsarethebest #dailyworkouts

Rest day but I still opted to get a workout in! Plus, I upped the level from moderate to challenging‼️ It was tough and I was sweating more than I’d like to admit but I feel amazing now💯🔥 #sundayworkoutsarethebest #dailyworkouts

Errores en Cetosis parte 2 
4. Obsesionarse con el peso:

Sí, es cierto que la dieta cetogénica está diseñada para ayudarte a perder grasa corporal, además de eliminarte unos kilos. Sin embargo, este es un proceso y obsesionarse por tu peso solo va a hacer las cosas más difíciles. Verificar tu peso varias veces al día o diariamente va a volverte loco y allí empezarás a lentamente ir cuesta abajo. 
Muchas veces cuando te pesas en etapas tempranas de la cetosis, sientes que no has entrado en el estado cetogénico porque tu peso es el mismo. Al principio de la cetosis, conviertes más de tu energía a construir músculo mientras quemas grasas. La razón por la que sientes que no estás perdiendo peso inicialmente es que el músculo también tiene peso, aunque pesa menos que la grasa corporal. Por lo tanto, guíate por tu talle de cintura y no por tu peso en las primeras etapas de cetosis. Tienes que confiar en lo que estás haciendo inmediatamente, alejándote de los azúcares y los carbohidratos y llegar a tus macros cada día, el peso va a irse. Verificar tu peso cada hora va a hacer que te desalientes. No puedes esperar a ver un cambio masivo en peso en un parámetro de horas. Los cambios significativos pasan a los días y semanas,  no horas.
5. Tener miedo de las grasas:

Cuando estamos creciendo, nos dicen que la grasa es mala. Bueno, con esta dieta, necesitas comer grasa para perder grasa. Suena extraño, pero funciona. Algunas personas pueden ver que una vez que han calculado sus macros, la cantidad de grasa que tienen que comer es enorme. Puede que tengas que consumir una gran cantidad de grasa para ayudar a tu cuerpo a alcanzar el objetivo que tienes colocado. Alrededor del 75% de la comida que necesitas ingerirproviene de las grasas. Eso es un alto porcentaje y no dejes que eso te impresione porque así es como necesitas que sean las cosas para triunfar con esta dieta.

Errores en Cetosis parte 2
4. Obsesionarse con el peso:

Sí, es cierto que la dieta cetogénica está diseñada para ayudarte a perder grasa corporal, además de eliminarte unos kilos. Sin embargo, este es un proceso y obsesionarse por tu peso solo va a hacer las cosas más difíciles. Verificar tu peso varias veces al día o diariamente va a volverte loco y allí empezarás a lentamente ir cuesta abajo.
Muchas veces cuando te pesas en etapas tempranas de la cetosis, sientes que no has entrado en el estado cetogénico porque tu peso es el mismo. Al principio de la cetosis, conviertes más de tu energía a construir músculo mientras quemas grasas. La razón por la que sientes que no estás perdiendo peso inicialmente es que el músculo también tiene peso, aunque pesa menos que la grasa corporal. Por lo tanto, guíate por tu talle de cintura y no por tu peso en las primeras etapas de cetosis. Tienes que confiar en lo que estás haciendo inmediatamente, alejándote de los azúcares y los carbohidratos y llegar a tus macros cada día, el peso va a irse. Verificar tu peso cada hora va a hacer que te desalientes. No puedes esperar a ver un cambio masivo en peso en un parámetro de horas. Los cambios significativos pasan a los días y semanas, no horas.
5. Tener miedo de las grasas:

Cuando estamos creciendo, nos dicen que la grasa es mala. Bueno, con esta dieta, necesitas comer grasa para perder grasa. Suena extraño, pero funciona. Algunas personas pueden ver que una vez que han calculado sus macros, la cantidad de grasa que tienen que comer es enorme. Puede que tengas que consumir una gran cantidad de grasa para ayudar a tu cuerpo a alcanzar el objetivo que tienes colocado. Alrededor del 75% de la comida que necesitas ingerirproviene de las grasas. Eso es un alto porcentaje y no dejes que eso te impresione porque así es como necesitas que sean las cosas para triunfar con esta dieta.

7️⃣ HINTS TO KNOW WHEN YOU NEED A REST DAY FROM THE GYM🏋🏽‍♂️
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1. You’re always sore
2. Your resting heart rate is elevated
3. You get sick often
4. You’re more moody than usual
5. You’re not getting stronger even though you’re eating maintenance or a surplus!
6. You’ve had a few bad workouts in a row
7. You’re exhausted even though you’ve been getting enough sleep
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Instead get extra sleep, or go on an outdoor adventure.🌳
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Remember, sleep and nutrition are key for weight loss. Working out is just the icing on top of the cake 🎂😉

7️⃣ HINTS TO KNOW WHEN YOU NEED A REST DAY FROM THE GYM🏋🏽‍♂️
.
1. You’re always sore
2. Your resting heart rate is elevated
3. You get sick often
4. You’re more moody than usual
5. You’re not getting stronger even though you’re eating maintenance or a surplus!
6. You’ve had a few bad workouts in a row
7. You’re exhausted even though you’ve been getting enough sleep
.
Instead get extra sleep, or go on an outdoor adventure.🌳
.
Remember, sleep and nutrition are key for weight loss. Working out is just the icing on top of the cake 🎂😉

Reverse dieting...
3 weeks post Comp...
-
Controlling the amount of food you can have after a Comp can be hard ..
Most people want to go full out and eat all the food they have been unable to have for the past 20 weeks or so!!
-

But if you allow yourself something you want each week ... just control the amount you eat then you should be fine!!!
-
I feel so in control this time round.
It’s only taken 5 years 🙄
-
I’ve enjoyed donuts,ice cream, chocolate and don’t feel restricted in any way!
-
My calories are gradually coming back up each week
Which helps me ...
To feel stronger
To have more energy 
Sleeping better
-
This is a lot harder than people realise.
This is where you can blow out.
This is where it can all turn to shit.
-

Make sure you stay accountable until you have control.
-
-
-

#compprep #competitionprep #exercise #over40 #fit #fitmum #figuregirls #figurecompetitor #fitness #girlsthatlift #girlswithmuscles #chicksthatlift #fitchick #muscles #fatloss #bodygoals #booty #pumpitup #bodybuilder #bodyfitness #goals #gains #getfit #fatloss #doingitformyself #bootyfordaysayoandteo

Reverse dieting...
3 weeks post Comp...
-
Controlling the amount of food you can have after a Comp can be hard ..
Most people want to go full out and eat all the food they have been unable to have for the past 20 weeks or so!!
-

But if you allow yourself something you want each week ... just control the amount you eat then you should be fine!!!
-
I feel so in control this time round.
It’s only taken 5 years 🙄
-
I’ve enjoyed donuts,ice cream, chocolate and don’t feel restricted in any way!
-
My calories are gradually coming back up each week
Which helps me ...
To feel stronger
To have more energy
Sleeping better
-
This is a lot harder than people realise.
This is where you can blow out.
This is where it can all turn to shit.
-

Make sure you stay accountable until you have control.
-
-
-

#compprep #competitionprep #exercise #over40 #fit #fitmum #figuregirls #figurecompetitor #fitness #girlsthatlift #girlswithmuscles #chicksthatlift #fitchick #muscles #fatloss #bodygoals #booty #pumpitup #bodybuilder #bodyfitness #goals #gains #getfit #fatloss #doingitformyself #bootyfordaysayoandteo

NUTRITION is nourishing your body with Good Food, That will make you 
CONSISTENTLY SATISFIED and 
ENERGIZED TO 
LIVE LIFE TO THE FULLEST 🌸

Choose Quality Nutrition 🌱

#Fitsociety #balikalindog #Results #Nutrition #transformation #Program #weightloss #weighttmanagement #fatloss #inchloss #personalwellnesscoach

NUTRITION is nourishing your body with Good Food, That will make you
CONSISTENTLY SATISFIED and
ENERGIZED TO
LIVE LIFE TO THE FULLEST 🌸

Choose Quality Nutrition 🌱

#Fitsociety #balikalindog #Results #Nutrition #transformation #Program #weightloss #weighttmanagement #fatloss #inchloss #personalwellnesscoach

Happy Monday Angels 👼 ☀️
A fresh new week and I am so ready for the week ahead! Meals are made, clothes are clean and I’m ready to smash a week of work 🌼
I can’t lie this “summer shred” hasn’t been easy and this weekend I indulged a little more than I probably should have 🤫 but I’m committed and focused this week and ready to get back on track! 🌼 
I think the importance of highlighting this is that it’s okay to fall off the wagon or find your way off track, but picking yourself up shows your true strength. You’ll still get there it just might take a little longer
🌼
Also, if you haven’t seen, there’s a new episode on @thebossbabesclub_  where @dioneboryczewski_  and I have a lil tipsy boy talk - link in bio ❤️

Happy Monday Angels 👼 ☀️
A fresh new week and I am so ready for the week ahead! Meals are made, clothes are clean and I’m ready to smash a week of work 🌼
I can’t lie this “summer shred” hasn’t been easy and this weekend I indulged a little more than I probably should have 🤫 but I’m committed and focused this week and ready to get back on track! 🌼
I think the importance of highlighting this is that it’s okay to fall off the wagon or find your way off track, but picking yourself up shows your true strength. You’ll still get there it just might take a little longer
🌼
Also, if you haven’t seen, there’s a new episode on @thebossbabesclub_ where @dioneboryczewski_ and I have a lil tipsy boy talk - link in bio ❤️

I made some protein banana bread and it’s so good! You can’t even taste the protein powder in it. These bad boys have 8g of protein per square!🥰🥰 Swipe to see the recipe!

I made some protein banana bread and it’s so good! You can’t even taste the protein powder in it. These bad boys have 8g of protein per square!🥰🥰 Swipe to see the recipe!

HEALTHIER DRINKS TO ORDER ON VACATION: ⠀
I love to enjoy myself on vaca without drinking loads of chemicals, additives, and calories (it’s crazy what’s in mixers 😳). After being on a few vacations surrounded by unlimited drinks, I have found some healthier alternatives while still getting the tropics in a cup. 🌴 ⁠⠀
⁠⠀
✨Lightened Piña Colada:⁠⠀
Coconut rum + fresh pineapple + lime wedge ⁠⠀
Love it frozen? Ask for it blended with ice. ⁠⠀
⁠⠀
✨Paloma - no sugar:⁠⠀
Tequila + club soda + fresh grapefruit juice + fresh lime juice⁠⠀
⁠⠀
✨Strawberry Lime Twist⁠⠀
Vodka + club soda + fresh strawberries + lime wedge⁠⠀
⁠⠀
⁠MORE TIPS: ⠀
1. Keep a packet or two of clean drink mixes in your purse. I love True Lemon or goEverly. Sprinkle the packet in your drink for additional flavor or sweetness without all of the calories or sugar. Pomegranate in my gin, Lemonade in my Vodka, and Cherry in my rum, Strawberry in my gin (mojito-style).⁠⠀
⁠⠀
2. Swap juice or mixers for mashed fresh fruit.⁠⠀
⁠⠀
3. Swap tonic and sodas for sparkling water/club soda⁠⠀
⁠⠀
4. Nix sugars and go for agave or no sugar added.⁠⠀
⁠⠀
5. Skip the alcohol every other drink; ask for water, water, water!⁠⠀
⁠⠀
6. Remain conscious of how many drinks you’ve consumed. Keep a tally on your phone to be sure not to drink in excess. ⁠⠀
⠀
🥂check out my full list of healthier drinks in my blog post using link in bio. ⠀
⠀
⠀
⠀
⠀
⠀
——⠀
⠀
⠀ ⠀
⠀
⠀
#dumbbellsanddevotions #freeworkout #tiu #tiu31 #tiucheckin #tiugirl #healthyandhappy #fitnessblogger #faithandfitness #healthtips #girlswithabs #bbg2019 #tiusistersinchrist #totalbodyworkout #wellnessblogger #fitnessplan #bbg #womensfitness #hiittraining #TRAINforHER #homeworkouts #hiitcardio #HIITworkout #sixpackabs #absworkout ⁠#womensfitness #strongisbeautiful #fatloss #healthydrinks #healthydrink

HEALTHIER DRINKS TO ORDER ON VACATION: ⠀
I love to enjoy myself on vaca without drinking loads of chemicals, additives, and calories (it’s crazy what’s in mixers 😳). After being on a few vacations surrounded by unlimited drinks, I have found some healthier alternatives while still getting the tropics in a cup. 🌴 ⁠⠀
⁠⠀
✨Lightened Piña Colada:⁠⠀
Coconut rum + fresh pineapple + lime wedge ⁠⠀
Love it frozen? Ask for it blended with ice. ⁠⠀
⁠⠀
✨Paloma - no sugar:⁠⠀
Tequila + club soda + fresh grapefruit juice + fresh lime juice⁠⠀
⁠⠀
✨Strawberry Lime Twist⁠⠀
Vodka + club soda + fresh strawberries + lime wedge⁠⠀
⁠⠀
⁠MORE TIPS: ⠀
1. Keep a packet or two of clean drink mixes in your purse. I love True Lemon or goEverly. Sprinkle the packet in your drink for additional flavor or sweetness without all of the calories or sugar. Pomegranate in my gin, Lemonade in my Vodka, and Cherry in my rum, Strawberry in my gin (mojito-style).⁠⠀
⁠⠀
2. Swap juice or mixers for mashed fresh fruit.⁠⠀
⁠⠀
3. Swap tonic and sodas for sparkling water/club soda⁠⠀
⁠⠀
4. Nix sugars and go for agave or no sugar added.⁠⠀
⁠⠀
5. Skip the alcohol every other drink; ask for water, water, water!⁠⠀
⁠⠀
6. Remain conscious of how many drinks you’ve consumed. Keep a tally on your phone to be sure not to drink in excess. ⁠⠀

🥂check out my full list of healthier drinks in my blog post using link in bio. ⠀





——⠀

⠀ ⠀


#dumbbellsanddevotions #freeworkout #tiu #tiu31 #tiucheckin #tiugirl #healthyandhappy #fitnessblogger #faithandfitness #healthtips #girlswithabs #bbg2019 #tiusistersinchrist #totalbodyworkout #wellnessblogger #fitnessplan #bbg #womensfitness #hiittraining #TRAINforHER #homeworkouts #hiitcardio #HIITworkout #sixpackabs #absworkout#womensfitness #strongisbeautiful #fatloss #healthydrinks #healthydrink

ErroresComunes en Cetosis Parte 1

1. Comer cuando no tienes hambre: 
Si comes cuando no tienes hambre, esto eleva el nivel de insulina en la sangre. Tu cuerpo quema más grasa al dormir en la noche.Pero si tomas el desayuno en la mañana cuando no tienes hambre, el mecanismo quemador de grasa se detiene. Si quieres entrar al estado de cetosis, no comas desayuno cuando no estés hambriento.

2. Consumir mucha o muy poca grasa:

Mucha grasa puede sobrecargar la vesícula biliar y el hígado, mientras que muy poca dificulta el mover de una comida a otra y no sentirás la saciedad que necesitamos.

3. No beber  suficiente agua:

En la dieta keto, tu cuerpo va a perder muchos fluidos. Así que es crucial que esté lo más hidratado posible. Estás perdiendo muchos fluidos y electrolitos que pueden ser regresados fácilmente a través del agua. Cuando no estás hidratado, tu cuerpo va a almacenar tanta grasa como sea posible, y es lo opuesto a lo que queremos que pase. Estar hidratado también significa que tus órganos van a trabajar de la forma que deberían. Tu cuerpo estará trabajando como una máquina bien aceitada.

ErroresComunes en Cetosis Parte 1

1. Comer cuando no tienes hambre:
Si comes cuando no tienes hambre, esto eleva el nivel de insulina en la sangre. Tu cuerpo quema más grasa al dormir en la noche.Pero si tomas el desayuno en la mañana cuando no tienes hambre, el mecanismo quemador de grasa se detiene. Si quieres entrar al estado de cetosis, no comas desayuno cuando no estés hambriento.

2. Consumir mucha o muy poca grasa:

Mucha grasa puede sobrecargar la vesícula biliar y el hígado, mientras que muy poca dificulta el mover de una comida a otra y no sentirás la saciedad que necesitamos.

3. No beber suficiente agua:

En la dieta keto, tu cuerpo va a perder muchos fluidos. Así que es crucial que esté lo más hidratado posible. Estás perdiendo muchos fluidos y electrolitos que pueden ser regresados fácilmente a través del agua. Cuando no estás hidratado, tu cuerpo va a almacenar tanta grasa como sea posible, y es lo opuesto a lo que queremos que pase. Estar hidratado también significa que tus órganos van a trabajar de la forma que deberían. Tu cuerpo estará trabajando como una máquina bien aceitada.

Fats are making a comeback. But it's not easy. If most of us are trying not to look fat, then why would we eat it? That's essentially what set off the naive low
.
If you don't know how to start Smoothie diet properly or do you want to lose possibly 5-10 lbs in the first week alone with Smoothie ?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 💪 Join our 21-Days Smoothie Challenge NOW to start a successful weight-loss journey and enjoy a new lifestyle!⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
➡️ LINK IN BIO @smoothie.delicious
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.
.
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#weightlossdiary #weightlossgoal #weightlossstory #weightlossupport #weightlossideas #getfit #weightlosschallenge #transform #transformation #beforeandafter #transformationtuesday #fitness#fitnessgoals #fitnessjourney #fitspo #weightloss #weightlosstransformation #fatloss #healthandfitness #weightlosss #exercise #workout #weightlossjourney #progress #weightlossmotivation #bodytransformation #weightlossinspiration #weightlosscommunity

Fats are making a comeback. But it's not easy. If most of us are trying not to look fat, then why would we eat it? That's essentially what set off the naive low
.
If you don't know how to start Smoothie diet properly or do you want to lose possibly 5-10 lbs in the first week alone with Smoothie ?⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 💪 Join our 21-Days Smoothie Challenge NOW to start a successful weight-loss journey and enjoy a new lifestyle!⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
➡️ LINK IN BIO @smoothie.delicious
.
.
.
.
.
.
#weightlossdiary #weightlossgoal #weightlossstory #weightlossupport #weightlossideas #getfit #weightlosschallenge #transform #transformation #beforeandafter #transformationtuesday #fitness #fitnessgoals #fitnessjourney #fitspo #weightloss #weightlosstransformation #fatloss #healthandfitness #weightlosss #exercise #workout #weightlossjourney #progress #weightlossmotivation #bodytransformation #weightlossinspiration #weightlosscommunity

I’m so excited for next week! I’m starting a ❄️Healthy Holiday Shred❄️ beginning on November 25! Just in time for the holidays 🎄 when I know we all want to look good and feel good for all those holiday parties and celebrations 🥂! 🌟I need 5-6 super motivated people. There's power in numbers so let's do it together. 👉🏽ANYONE can do this for 11 days. 
The program is simple.
⭐️Day 1-2 shake days
⭐️Day 3-4 cleanse days
⭐️Day 5-9 shake days
⭐️Day 10-11 cleanse days 🔥Fire up your metabolism. 
Detox on a cellular level. 
Burn visceral fat and melt away those stubborn sticky pounds💦 
Find energy and mental clarity
💥 Let's turbo boost that holiday body 👗 👋🏼Private facebook coaching page for accountability and *daily* check-ins. 🔔 Deadline to sign up is this Sunday November 24!
🍷Maintenance plan included!

So join me and kick start your health in just 11 days! Fuel your body with whole nutritious foods 🌱 to help detox and melt the fat away! 
Who’s up for the challenge?! 🙋🏻‍♀️📲 #holidayshred #fatloss #goals

I’m so excited for next week! I’m starting a ❄️Healthy Holiday Shred❄️ beginning on November 25! Just in time for the holidays 🎄 when I know we all want to look good and feel good for all those holiday parties and celebrations 🥂! 🌟I need 5-6 super motivated people. There's power in numbers so let's do it together. 👉🏽ANYONE can do this for 11 days.
The program is simple.
⭐️Day 1-2 shake days
⭐️Day 3-4 cleanse days
⭐️Day 5-9 shake days
⭐️Day 10-11 cleanse days 🔥Fire up your metabolism.
Detox on a cellular level.
Burn visceral fat and melt away those stubborn sticky pounds💦
Find energy and mental clarity
💥 Let's turbo boost that holiday body 👗 👋🏼Private facebook coaching page for accountability and *daily* check-ins. 🔔 Deadline to sign up is this Sunday November 24!
🍷Maintenance plan included!

So join me and kick start your health in just 11 days! Fuel your body with whole nutritious foods 🌱 to help detox and melt the fat away!
Who’s up for the challenge?! 🙋🏻‍♀️📲 #holidayshred #fatloss #goals