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Anzeige: Aloha🤙 Curry Nudeln mit Brokkoli, Sonntag nochmal ordentlich Sonne getankt bevors für mich in ne lange Arbeitswoche geht (9d). Schönen Abend noch ✌️. ➡️Untergrund ist von @foodyboard ⬅️
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➡ 150g Nudeln kochen. ➡ eine Rote Zwiebel anschwitzen, ➡ ~200g Brokkoli dazugeben und anbraten, ➡ zwei Knoblauchzehen dazugeben und kurz anrösten,
➡ 150ml Kokosmilch von @chokchaispices (vollfett) alternativ geht auch Sahne / Rama Cremefine oder vegane Sahne dazugeben, ➡ 150ml Wasser + Cleane Gemüsebrühe von @spice_bar und 1TL Kartoffelstärke mischen und dazugeben, ➡ mit Fruchtiges Curry, Ingwer und etwas Chili scharf von @chokchaispices würzen, ➡ köcheln lassen und mit Soja Sauce hell von @chokchaispices und Limettensaft abschmecken, ➡ Nudel dazugeben und vermischen. 
_________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar  ab 15€,
➖Mit dem Code reisphil10 gibt's 10% Rabatt bei @reishunger , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard , ➖ Mit dem Code Phil gibt's 5% Rabatt bei @eisbluemerl_naturkost

__________________________________

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

Anzeige: Aloha🤙 Curry Nudeln mit Brokkoli, Sonntag nochmal ordentlich Sonne getankt bevors für mich in ne lange Arbeitswoche geht (9d). Schönen Abend noch ✌️. ➡️Untergrund ist von @foodyboard ⬅️
_________________________________________________
➡ 150g Nudeln kochen. ➡ eine Rote Zwiebel anschwitzen, ➡ ~200g Brokkoli dazugeben und anbraten, ➡ zwei Knoblauchzehen dazugeben und kurz anrösten,
➡ 150ml Kokosmilch von @chokchaispices (vollfett) alternativ geht auch Sahne / Rama Cremefine oder vegane Sahne dazugeben, ➡ 150ml Wasser + Cleane Gemüsebrühe von @spice_bar und 1TL Kartoffelstärke mischen und dazugeben, ➡ mit Fruchtiges Curry, Ingwer und etwas Chili scharf von @chokchaispices würzen, ➡ köcheln lassen und mit Soja Sauce hell von @chokchaispices und Limettensaft abschmecken, ➡ Nudel dazugeben und vermischen.
_________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar ab 15€,
➖Mit dem Code reisphil10 gibt's 10% Rabatt bei @reishunger , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard , ➖ Mit dem Code Phil gibt's 5% Rabatt bei @eisbluemerl_naturkost

__________________________________

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

Hands up if you enjoy your alcohol 🙋🏻‍♀️ When I was on my weight loss journey I went through a stage where I was working out, eating well but not losing weight which was soooo frustrating. 😩

I didn’t 🤷🏻‍♀️ know where I was going wrong.

There were weeks I’d lose weight and weeks I wouldn’t lose a gram.

I started to notice 🤔the weeks I would go out on the weekends and drink my weight wouldn’t budge.

I started to look closely into then calories of alcohol and was shocked at the amount of calories I was consuming in 1 night.

I would never of imagined 1 cocktail had almost ½ my daily calories I was on! 
I quickly changed that and started to have clear shots alcohol or vodka sodas which have an average of only 64 calories per tumbler.

The average serve of a cocktail is generally 200 calories and let’s be real who only has 1❓ Definitely not me 🙅🏻‍♀️. You can still go out and enjoy your drinks 🍸 but just get familiar with what your having.

For A LOT of people alcohol can be the primary reason to why they’re not seeing results. 
If you are going out and you know you are going to be drinking ⤴️increase you protein though out that day. ⤵️ Decrease your fats and carbs so you can save some calories for your booz.

Stick to vodka / diet soda or a glass of wine which will have the least calories… ∙  A traditional pina colada, composed of rum, pineapple juice and cream of coconut can contain as much as 650 calories.
If you do like your cocktails opt for light rum, or substitute unsweetened coconut water for cream of coconut to get more drink for fewer calories.

My choice of drink is definitely vodka soda 🍸. What is yours?

Hope your having a fab weekend 🌸

Xoxo Elaine 💖
@change_begins_with_you.
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#cleaneating #healthyeating #fatloss #healthyfood #cleaneats #fitfood#food #nutrition #instahealth#healthychoices #iifym #organic #bbg#mealprep #dairyfree #protein #snack#weightloss #realfood #eatyourgreens #veggies#getfit#healthyliving #goodmoodfood #carbs #weightloss#lifestyle #weightlossjourney #diet

Hands up if you enjoy your alcohol 🙋🏻‍♀️ When I was on my weight loss journey I went through a stage where I was working out, eating well but not losing weight which was soooo frustrating. 😩

I didn’t 🤷🏻‍♀️ know where I was going wrong.

There were weeks I’d lose weight and weeks I wouldn’t lose a gram.

I started to notice 🤔the weeks I would go out on the weekends and drink my weight wouldn’t budge.

I started to look closely into then calories of alcohol and was shocked at the amount of calories I was consuming in 1 night.

I would never of imagined 1 cocktail had almost ½ my daily calories I was on!
I quickly changed that and started to have clear shots alcohol or vodka sodas which have an average of only 64 calories per tumbler.

The average serve of a cocktail is generally 200 calories and let’s be real who only has 1❓ Definitely not me 🙅🏻‍♀️. You can still go out and enjoy your drinks 🍸 but just get familiar with what your having.

For A LOT of people alcohol can be the primary reason to why they’re not seeing results.
If you are going out and you know you are going to be drinking ⤴️increase you protein though out that day. ⤵️ Decrease your fats and carbs so you can save some calories for your booz.

Stick to vodka / diet soda or a glass of wine which will have the least calories… ∙ A traditional pina colada, composed of rum, pineapple juice and cream of coconut can contain as much as 650 calories.
If you do like your cocktails opt for light rum, or substitute unsweetened coconut water for cream of coconut to get more drink for fewer calories.

My choice of drink is definitely vodka soda 🍸. What is yours?

Hope your having a fab weekend 🌸

Xoxo Elaine 💖
@change_begins_with_you .
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#cleaneating   #healthyeating   #fatloss   #healthyfood   #cleaneats   #fitfood #food   #nutrition   #instahealth #healthychoices   #iifym   #organic   #bbg #mealprep   #dairyfree   #protein   #snack #weightloss   #realfood   #eatyourgreens   #veggies #getfit #healthyliving   #goodmoodfood   #carbs   #weightloss #lifestyle   #weightlossjourney   #diet

Weekly grocery haul. 🛒 Everything pictured is from @aldiusa except for the chicken breast, roast and diced tomatoes (from Kroger). My Aldi had the @twogoodyogurt this week, but I also saw them at Target in four packs and large containers.
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Dinners Planned:
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1. Low Carb Chili 
2. Parmesan Chicken & Garlic Cauli Rice Skillet 
3. Shredded Mexican Beef 
4. Sheet Pan Fajitas 
5. Bunless Burgers & Veggies 
6. Taco Soup (Recipe coming soon) 
7. All recipes can be found on getfitlaura.com. You can scroll through the dinner section or use the search bar at the top of the homepage.

Weekly grocery haul. 🛒 Everything pictured is from @aldiusa except for the chicken breast, roast and diced tomatoes (from Kroger). My Aldi had the @twogoodyogurt this week, but I also saw them at Target in four packs and large containers.
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Dinners Planned:
.
1. Low Carb Chili
2. Parmesan Chicken & Garlic Cauli Rice Skillet
3. Shredded Mexican Beef
4. Sheet Pan Fajitas
5. Bunless Burgers & Veggies
6. Taco Soup (Recipe coming soon)
7. All recipes can be found on getfitlaura.com. You can scroll through the dinner section or use the search bar at the top of the homepage.

So simpel und doch so lecker! Darin könnte man direkt baden und hätte noch immer nicht genug!

1 Portion
75 g Spaghetti
1/2 Avocado🥑
30 g Reibekäse light
Salz, Pfeffer und Basilikum

Spaghetti nach Packungsanweisung in Salzwasser kochen. Vom Kochwasser 5 EL nehmen und Avocado, Käse und Gewürze pürieren. Nudeln abgießen und mit dem Avocado-Käse-Püree vermischen 🤩 das ist sooooo lecker!

Bei WW sind’s 17 Punkte 🙈 das ist ziemliches Avocado-Mobbing 😅

#abnehmen #ww #weightloss #wwdeutschland #abnehmen2019 #motivation #weightlossjourney  #gesundessen #abnehmtagebuch #wwmädels #gesundabnehmen #weightwatchers #rezept #fitmitleni #derspeckmussweg #kalorienzählen #iifym #yazio #itsonly30days #lecker #AbnehmBlog #AbnehmMotivation #fitmitleni #kaloriendefizit #kalorienarmerezepte #kalorienzählenmityazio #abnehmenohnezuhungern #selbermachenstattverzichten

So simpel und doch so lecker! Darin könnte man direkt baden und hätte noch immer nicht genug!

1 Portion
75 g Spaghetti
1/2 Avocado🥑
30 g Reibekäse light
Salz, Pfeffer und Basilikum

Spaghetti nach Packungsanweisung in Salzwasser kochen. Vom Kochwasser 5 EL nehmen und Avocado, Käse und Gewürze pürieren. Nudeln abgießen und mit dem Avocado-Käse-Püree vermischen 🤩 das ist sooooo lecker!

Bei WW sind’s 17 Punkte 🙈 das ist ziemliches Avocado-Mobbing 😅

#abnehmen #ww #weightloss #wwdeutschland #abnehmen2019 #motivation #weightlossjourney #gesundessen #abnehmtagebuch #wwmädels #gesundabnehmen #weightwatchers #rezept #fitmitleni #derspeckmussweg #kalorienzählen #iifym #yazio #itsonly30days #lecker #AbnehmBlog #AbnehmMotivation #fitmitleni #kaloriendefizit #kalorienarmerezepte #kalorienzählenmityazio #abnehmenohnezuhungern #selbermachenstattverzichten

Anzeige: Aloha 🤙 Käse Lauch Topf mit Sadri Dudi Reis. Gemüse, Käsesauce und in geilen geräucherten Reis dazu noch traumhaftes Herbstwetter was braut es mehr... Schönen Abend noch ✌️. 🔺Untergrund ist von @foodyboard 🔺
_________________________________________________ ➡ 150g Sadri Dudi Reis von @reishunger waschen und kochen. ➡ eine Rote Zwiebel anschwitzen, ➡ zwei klein geschnittene Karotten dazugeben,
➡ eine Stange Lauch /Porree(~250g), eine Chili (wers milder will lässt die weg) und zwei Knoblauchzehe dazugeben und mit anbraten,
➡ mit 300ml Wasser + Cleaner Gemüsebrühe von @spice_bar ablöschen, ➡  100g Frischkäse und 150g Schmelzkäse (light) einrühren, ➡ mit Südseetraum und geräucherte Paprika von @spice_bar würzen und ggf Salz, ➡ köcheln lassen. 
__________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar ab 15€
➖Mit dem Code reisphil10 gibt's 10% Rabatt bei @reishunger , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard , ➖ Mit dem Code Phil gibt's 5% Rabatt bei @eisbluemerl_naturkost 
________________________________

#fitness #iifym  #bodybuilding #gesunderezepte #haltyfood #gainzseven #fitftamily #fitfam #ifitfitsyourmacros #flexibledieting #flexiblecooking #highcarb #fitnesslifestyle #fitnessfreak #gesundessen #fitfood #cleaneating #postworkoutmeal #abendessen #mittagessen #foodporn #vegetarisch #spicebar #reishunger #gutenreishunger #veggie 
#foodiesconnected

Anzeige: Aloha 🤙 Käse Lauch Topf mit Sadri Dudi Reis. Gemüse, Käsesauce und in geilen geräucherten Reis dazu noch traumhaftes Herbstwetter was braut es mehr... Schönen Abend noch ✌️. 🔺Untergrund ist von @foodyboard 🔺
_________________________________________________ ➡ 150g Sadri Dudi Reis von @reishunger waschen und kochen. ➡ eine Rote Zwiebel anschwitzen, ➡ zwei klein geschnittene Karotten dazugeben,
➡ eine Stange Lauch /Porree(~250g), eine Chili (wers milder will lässt die weg) und zwei Knoblauchzehe dazugeben und mit anbraten,
➡ mit 300ml Wasser + Cleaner Gemüsebrühe von @spice_bar ablöschen, ➡ 100g Frischkäse und 150g Schmelzkäse (light) einrühren, ➡ mit Südseetraum und geräucherte Paprika von @spice_bar würzen und ggf Salz, ➡ köcheln lassen.
__________________________________
➖Mit dem Code spicyoatis gibt's 5€ Rabatt bei @spice_bar ab 15€
➖Mit dem Code reisphil10 gibt's 10% Rabatt bei @reishunger , ➖Mit dem Code oati10 gibt's 10% Rabatt bei @chokchaispices ,
➖ Mit dem Code oati5 gibt's 5% Rabatt bei @foodyboard , ➖ Mit dem Code Phil gibt's 5% Rabatt bei @eisbluemerl_naturkost
________________________________

#fitness #iifym   #bodybuilding #gesunderezepte #haltyfood #gainzseven #fitftamily #fitfam #ifitfitsyourmacros #flexibledieting #flexiblecooking #highcarb #fitnesslifestyle #fitnessfreak #gesundessen #fitfood #cleaneating #postworkoutmeal #abendessen #mittagessen #foodporn #vegetarisch #spicebar #reishunger #gutenreishunger #veggie
#foodiesconnected

Weight loss vs. Muscle gain meal ideas!💪 *Swipe to see breakfast, dinner & snack ideas*
⠀
While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
⠀
As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
⠀
While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
⠀
As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
⠀
Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
⠀
More info below:
⠀ ⠀
🥗Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
🥗Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
⠀
🍳Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
🍳Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
⠀
🥘Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
🥘Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
⠀
🍓Snack fat loss - 1 cup strawberries + 25g chocolate
🍓Snack muscle gain - 1 cup straw + banana + 45g choc
Post is thanks to @meowmeix
#cleaneating #healthyeating #nutrition #diet #mealprep #recipes #fitfood #protein #weightloss #paleo #healthychoices #healthyfood #calories #macros #bbg #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain

Weight loss vs. Muscle gain meal ideas!💪 *Swipe to see breakfast, dinner & snack ideas*

While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.

As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.

While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.

As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.

Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.

More info below:
⠀ ⠀
🥗Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
🥗Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.

🍳Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
🍳Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.

🥘Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
🥘Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.

🍓Snack fat loss - 1 cup strawberries + 25g chocolate
🍓Snack muscle gain - 1 cup straw + banana + 45g choc
Post is thanks to @meowmeix
#cleaneating #healthyeating #nutrition #diet #mealprep #recipes #fitfood #protein #weightloss #paleo #healthychoices #healthyfood #calories #macros #bbg #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain

Follow @bodysmartfitness for the best fitness tips!
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Here are Five Low Carb food diaries 🍱💫 *Swipe to see all ideas! Calories & Macros listed below 💫:)
⠀
The calories and items are all listed so you should be able to adjust this easy to your profile
⠀
1️⃣ Beginners Meal Prep💪🏻✨
1400 CALORIES
MACROS:
106g Carbs
141 g Protein 
46 g Fat
⠀
2️⃣1683 CALORIES
MACROS:
160g Carbs
137g Protein
55g Fats
⠀
3️⃣ 1500 CALORIES
MACROS:
172 g Protein 
90 g Carbs 
50 g Fat
⠀
4️⃣1715 CALORIES
MACROS:
157g Carbs
157g Protein
51g Fats
⠀
5️⃣ A 1500 calorie vegetarian meal prep
Pictures thanks to @marekfitness
#mealprep #calories #nutrition #lowcarb
#diet #iifym #macros #lowcarb #keto #bbg
#healthyfood #slimmingworld #chef #eggs #vegetables
#detox #weightwatchers #weightloss #recipe

Follow @bodysmartfitness for the best fitness tips!
-
Here are Five Low Carb food diaries 🍱💫 *Swipe to see all ideas! Calories & Macros listed below 💫:)

The calories and items are all listed so you should be able to adjust this easy to your profile

1️⃣ Beginners Meal Prep💪🏻✨
1400 CALORIES
MACROS:
106g Carbs
141 g Protein
46 g Fat

2️⃣1683 CALORIES
MACROS:
160g Carbs
137g Protein
55g Fats

3️⃣ 1500 CALORIES
MACROS:
172 g Protein
90 g Carbs
50 g Fat

4️⃣1715 CALORIES
MACROS:
157g Carbs
157g Protein
51g Fats

5️⃣ A 1500 calorie vegetarian meal prep
Pictures thanks to @marekfitness
#mealprep #calories #nutrition #lowcarb
#diet #iifym #macros #lowcarb #keto #bbg
#healthyfood #slimmingworld #chef #eggs #vegetables
#detox #weightwatchers #weightloss #recipe

🍔Breakfast Burgers, because French Toast and smoothie bowls are overrated.

These burgers use a blend of beef and pork sausage and can be sandwiched between protein pancakes with cinnamon butter or between potato buns with a sriracha mayo.
⠀
I’ve got all the deets at https://masonfit.com/breakfast-burger-recipe/ (clickable link in my bio or give mason woodruff breakfast burgers a Google)

🍔Breakfast Burgers, because French Toast and smoothie bowls are overrated.

These burgers use a blend of beef and pork sausage and can be sandwiched between protein pancakes with cinnamon butter or between potato buns with a sriracha mayo.

I’ve got all the deets at https://masonfit.com/breakfast-burger-recipe/ (clickable link in my bio or give mason woodruff breakfast burgers a Google)

Creamy Garlic Butter Tuscan Mushrooms with definitely BLOW YOUR MIND. 🤤🤤⁠
.⁠
💁 But first, Take a QUIZ to make your own 8-WEEK KETO CUSTOM PLAN best fit with your needs.⁠
➡️ You get a custom meal plan to guide you every step of the way. You’re never left to figure things out on your own.⁠
Our easy to follow a customized plan will get you results! Take the quiz and get your personalized meal plan to move a step closer to your goal!⁠
Check our link in BIO and start Now! 👉 @keto.happy.meal👈⁠
.⁠
Follow @keto.happy.meal for more tips, tricks, and daily recipes!👌🏼 Don't forget to click the link in bio to get your own Keto meal plan.⁠
. ⁠
📸by @cefedelites⁠
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#ketomom #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #ketocommunity #fitmom #fitfam #ketorecipes #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos #ketoweightloss

Creamy Garlic Butter Tuscan Mushrooms with definitely BLOW YOUR MIND. 🤤🤤⁠
.⁠
💁 But first, Take a QUIZ to make your own 8-WEEK KETO CUSTOM PLAN best fit with your needs.⁠
➡️ You get a custom meal plan to guide you every step of the way. You’re never left to figure things out on your own.⁠
Our easy to follow a customized plan will get you results! Take the quiz and get your personalized meal plan to move a step closer to your goal!⁠
Check our link in BIO and start Now! 👉 @keto.happy.meal 👈⁠
.⁠
Follow @keto.happy.meal for more tips, tricks, and daily recipes!👌🏼 Don't forget to click the link in bio to get your own Keto meal plan.⁠
. ⁠
📸by @cefedelites
.⁠
.⁠
.⁠
#ketomom #keto #ketodiet #ketolife #ketolifestyle #ketogenicdiet #ketogenic #ketogeniclifestyle #lowcarb #lowcarbdiet #lchf #eatfatlosefat #fattofit #fitness #protein #ketorecipes #ketofam #ketocommunity #fitmom #fitfam #ketorecipes #intermittentfasting #iifym #ketoaf #weightloss #weightlossjourney #pcos #ketoweightloss

Most Recent

Spicy Peanut Butter || Also known as Ose-Oji in the Igbo language, this was one of my favorite things to eat growing up in Nigeria. We usually had it paired with garden eggs (in the same family as eggplant 🍆, but much smaller and with a yellow-green striped skin). It’s a fantastic filling snack! Here I have it paired with Indian eggplant, very similar to the Nigerian garden egg, but with a slightly tougher skin. Still hits the spot! 👌🏽👌🏽
:
:
#healthyliving #healthylifestyle #nutrition #lowcarb #lowcarbdiet #lowcarbnigeria #lchf #cleanketo #ketodiet #healthyketo #ketogenicdiet #ketogenic #keto #ketotransformation #ketoweightloss #ketonigeria #naijaketo #ketonaija #naijafitfam #fitnigeria #intermittentfasting #ketogeniclife #ketomeals #weightloss #weightlosstransformation #ketocommunity #ketodallas #iifym #ketofamily #carnivoreketo

Spicy Peanut Butter || Also known as Ose-Oji in the Igbo language, this was one of my favorite things to eat growing up in Nigeria. We usually had it paired with garden eggs (in the same family as eggplant 🍆, but much smaller and with a yellow-green striped skin). It’s a fantastic filling snack! Here I have it paired with Indian eggplant, very similar to the Nigerian garden egg, but with a slightly tougher skin. Still hits the spot! 👌🏽👌🏽
:
:
#healthyliving #healthylifestyle #nutrition #lowcarb #lowcarbdiet #lowcarbnigeria #lchf #cleanketo #ketodiet #healthyketo #ketogenicdiet #ketogenic #keto #ketotransformation #ketoweightloss #ketonigeria #naijaketo #ketonaija #naijafitfam #fitnigeria #intermittentfasting #ketogeniclife #ketomeals #weightloss #weightlosstransformation #ketocommunity #ketodallas #iifym #ketofamily #carnivoreketo

Excuse my bed head 😂 But I do love upper body / back day 🙌🏼 #Repost @ncognito_wellington
・・・
Look at @melissaperfectglow go!!!
She’s training with us for her next body building competition with us 😍 
Melissa has lost around 20 pounds with us and has developed such a passion for fitness she is now competing in body building !!!!
Do you have Weight you need to loose?
Do you lack passion/ motivation and need help?
Message us today and let’s turn your life around💪😍
#iamncognito are you?

Excuse my bed head 😂 But I do love upper body / back day 🙌🏼 #Repost @ncognito_wellington
・・・
Look at @melissaperfectglow go!!!
She’s training with us for her next body building competition with us 😍
Melissa has lost around 20 pounds with us and has developed such a passion for fitness she is now competing in body building !!!!
Do you have Weight you need to loose?
Do you lack passion/ motivation and need help?
Message us today and let’s turn your life around💪😍
#iamncognito are you?

Pumpkin pancakes with pecan apple butter this Sunday morning! 😍 But I’ll still finish an heirloom tomato later today- still on the border of summer and fall food over here!! Inspired by the recipe from @projectmealplan ,
I just adjusted ratios to fit my macro needs. So here’s the breakdown: 25g Kodiak cakes, 1 egg, 50g Greek yogurt, 60g pumpkin purée, 1/2t vanilla, 1/4t baking powder, splash of water and cinnamon and pumpkin pie spice to taste. Topped with 1T of pecan apple butter (the brand Fischer&Wieser is the only one I can back- it’s truly heavenly), Walden Farms syrup and some whip! 32c-8f-20p or 272 #calories 
#pancakes #pumpkinpancakes #macros #iifym #pumpkinspice #fallfood

Pumpkin pancakes with pecan apple butter this Sunday morning! 😍 But I’ll still finish an heirloom tomato later today- still on the border of summer and fall food over here!! Inspired by the recipe from @projectmealplan ,
I just adjusted ratios to fit my macro needs. So here’s the breakdown: 25g Kodiak cakes, 1 egg, 50g Greek yogurt, 60g pumpkin purée, 1/2t vanilla, 1/4t baking powder, splash of water and cinnamon and pumpkin pie spice to taste. Topped with 1T of pecan apple butter (the brand Fischer&Wieser is the only one I can back- it’s truly heavenly), Walden Farms syrup and some whip! 32c-8f-20p or 272 #calories
#pancakes #pumpkinpancakes #macros #iifym #pumpkinspice #fallfood

#greece🇬🇷
Pute und Champignons mit Metaxasoße und Käse überbacken. Ich würde jetzt mal sagen, dass ist nicht fructosefreundlich. Dass das ganze in Metaxasoße getränkt war, stand nicht in der Karte. Sonst hätte ich es nicht bestellt 😒 nun ja. Versucht das beste daraus zu machen. Leichte Beschwerden hatte ich am nächsten Tag definitiv.  Aber es war lecker 🙊
🌷Ciao🌷
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《Werbung》

#greece 🇬🇷
Pute und Champignons mit Metaxasoße und Käse überbacken. Ich würde jetzt mal sagen, dass ist nicht fructosefreundlich. Dass das ganze in Metaxasoße getränkt war, stand nicht in der Karte. Sonst hätte ich es nicht bestellt 😒 nun ja. Versucht das beste daraus zu machen. Leichte Beschwerden hatte ich am nächsten Tag definitiv. Aber es war lecker 🙊
🌷Ciao🌷
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《Werbung》

New day, new week, new opportunity & new sports bra 💗

New day, new week, new opportunity & new sports bra 💗

Se estou aqui contigo é porque dá mais!
⠀⠀⠀
Em todas as vertentes da vida sempre terá alguém que te puxa pra cima e te faz querer mais, te motiva a vencer, sendo essa a mentalidade que devemos assumir quando damos e quando recebemos algum suporte. Se agarra a essa ajuda e saiba dar o valor que ela merece.
📷 @valeragustavo

Se estou aqui contigo é porque dá mais!
⠀⠀⠀
Em todas as vertentes da vida sempre terá alguém que te puxa pra cima e te faz querer mais, te motiva a vencer, sendo essa a mentalidade que devemos assumir quando damos e quando recebemos algum suporte. Se agarra a essa ajuda e saiba dar o valor que ela merece.
📷 @valeragustavo

15 weeks until Christmas 😱
********************************************************** Round #19 of online coaching begins 23rd Sept & finishes just a few days before Christmas!! 👉🏼 Our PowerFit Complete Transformation Packages are the best of everything! We look after absolutely every aspect of your exercise and nutrition and offer completely personalised training plans, meal plans rewritten on a weekly basis, additional self-tracking guidelines, mindset tasks to overhaul your relationship with your journey and ontop of all this we provide you with weekly guidance, feedback and support. Absolutely everything you could need to completely transform. 💁🏼‍♀️💕 **********************************************************
📧 Email us today to secure a place or register now via link in bio!! Support@powerfitbygrace.com

15 weeks until Christmas 😱
********************************************************** Round #19 of online coaching begins 23rd Sept & finishes just a few days before Christmas!! 👉🏼 Our PowerFit Complete Transformation Packages are the best of everything! We look after absolutely every aspect of your exercise and nutrition and offer completely personalised training plans, meal plans rewritten on a weekly basis, additional self-tracking guidelines, mindset tasks to overhaul your relationship with your journey and ontop of all this we provide you with weekly guidance, feedback and support. Absolutely everything you could need to completely transform. 💁🏼‍♀️💕 **********************************************************
📧 Email us today to secure a place or register now via link in bio!! Support@powerfitbygrace.com

*insert caption about another meal prep post* ready to kill it during week 2 of crush it 💪🏼& GO BIRDS🦅

*insert caption about another meal prep post* ready to kill it during week 2 of crush it 💪🏼& GO BIRDS🦅

WANT TO GET A BETTER DEEP SQUAT?? -- Read Below
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
- 
If you’re having difficulty dropping down lower into a squat position, it may be because you’re not creating space for yourself by getting your knees out of the way. Oftentimes, we see people squat with their knees pointing straight forward and at a certain point your body just gets “stuck” due to the position of your thighs. Here are two things we want you to think about to achieve a deeper squat position:
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1️⃣ First, you want to think about pushing your knees out as you descend into the squat. Pushing the knees out creates more space for your hips to move more freely!
2️⃣ Second, try to think about spreading the floor with your feet. You want to make sure you don’t actually roll onto the outsides if your feet, but by maintaining good foot stability and spreading the floor, you continue to create space and allow your hips to more easily descend!
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Now, it doesn’t have to be as wide as my knees are out in the video above - a general rule of thumb is to align your knee with the position of your foot. Some of you may have some structural hip issues that doesn’t allow for that and that’s totally fine! The intent of spreading the floor is the most important part.
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We hope these two quick tips help you out! Be sure to share them with a friend who’s working on their squats!
- 
Great post by @jasonlpak from @achievefitnessboston .
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#squat #squats #glutes #legday #legworkout #legworkouts #gluteworkout #bootygains🍑 #squatsbooty #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift  #hypertrophy  #workout #yogaformen #physio #irishfitfam  #mobility #hipmobility #yogafit  #iifym #sportperformance

WANT TO GET A BETTER DEEP SQUAT?? -- Read Below
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
-
If you’re having difficulty dropping down lower into a squat position, it may be because you’re not creating space for yourself by getting your knees out of the way. Oftentimes, we see people squat with their knees pointing straight forward and at a certain point your body just gets “stuck” due to the position of your thighs. Here are two things we want you to think about to achieve a deeper squat position:
-
1️⃣ First, you want to think about pushing your knees out as you descend into the squat. Pushing the knees out creates more space for your hips to move more freely!
2️⃣ Second, try to think about spreading the floor with your feet. You want to make sure you don’t actually roll onto the outsides if your feet, but by maintaining good foot stability and spreading the floor, you continue to create space and allow your hips to more easily descend!
-
Now, it doesn’t have to be as wide as my knees are out in the video above - a general rule of thumb is to align your knee with the position of your foot. Some of you may have some structural hip issues that doesn’t allow for that and that’s totally fine! The intent of spreading the floor is the most important part.
-
We hope these two quick tips help you out! Be sure to share them with a friend who’s working on their squats!
-
Great post by @jasonlpak from @achievefitnessboston .
.

#squat #squats #glutes #legday #legworkout #legworkouts #gluteworkout #bootygains 🍑 #squatsbooty #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #hypertrophy #workout #yogaformen #physio #irishfitfam #mobility #hipmobility #yogafit #iifym #sportperformance

One of the most rewarding and beautiful parts of my job is watching people bloom on the inside. With fat loss there is confidence that is established. People will realize that they ARE strong, powerful and can hit goals. Empowering people and showing them their true potential is incredible. This client has proven herself to be dedicated to her health and fitness on so many levels and every ounce of the fat lost was earned! I am so proud of her! She starts her reverse to maintenance today!! 🎉🎉🎉 #sheearnedit #strongisbeautiful #healthy #crossfitgirls #iifym #cherrygarcia #trackingmacros #philosophyfitnessandnutrition #gainzville #girlswholift #weightlossjourney #transformyourlife #inbodyusa #flexibledieting #beaphilosopher #bethechange #ifitfitsyourmacros #accountability #bootyshorts #earnedit #confidenceissexy #reversedieting #lifestyle

One of the most rewarding and beautiful parts of my job is watching people bloom on the inside. With fat loss there is confidence that is established. People will realize that they ARE strong, powerful and can hit goals. Empowering people and showing them their true potential is incredible. This client has proven herself to be dedicated to her health and fitness on so many levels and every ounce of the fat lost was earned! I am so proud of her! She starts her reverse to maintenance today!! 🎉🎉🎉 #sheearnedit #strongisbeautiful #healthy #crossfitgirls #iifym #cherrygarcia #trackingmacros #philosophyfitnessandnutrition #gainzville #girlswholift #weightlossjourney #transformyourlife #inbodyusa #flexibledieting #beaphilosopher #bethechange #ifitfitsyourmacros #accountability #bootyshorts #earnedit #confidenceissexy #reversedieting #lifestyle

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so deadlift. By this time i was exhausted and I needed the toilet really bad... 🙈🙈😂. Had to push it back in if you know what I mean 🤦🏼‍♂️🤷🏼‍♂️🙈😂. Anyways, opened with 220. And it was really heavy. Not even close to what it was in the gym... next went to 235 and that was at RPE11 🙈😂😂. Then I was like. I’m done but let’s just try another one... I’m here aren’t I...?!... went for 240 and could not even pick of from the floor. They deffo used some glue or something. @wv  It was a bummer as I’ve done 240 in the gym before so did not expect it.  Well we live and learn ... Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so deadlift. By this time i was exhausted and I needed the toilet really bad... 🙈🙈😂. Had to push it back in if you know what I mean 🤦🏼‍♂️🤷🏼‍♂️🙈😂. Anyways, opened with 220. And it was really heavy. Not even close to what it was in the gym... next went to 235 and that was at RPE11 🙈😂😂. Then I was like. I’m done but let’s just try another one... I’m here aren’t I...?!... went for 240 and could not even pick of from the floor. They deffo used some glue or something. @wv It was a bummer as I’ve done 240 in the gym before so did not expect it. Well we live and learn ... Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

Meal prep Sunday complete. 
I am not a vegan but I do choose to not eat meat. I do get a lot of protein from pasture raised eggs, Fage fat free Greek yogurt, and a small amount of whey protein. 
I love animals and consider then friends not ingredients but that is a personal choice and not one that can be done easily. 
My diet started today. I've reached my summer fun fluff limit. I bought Reece's cups in bulk, tried many new restaurants and recipes, drank some delicious beer (Urban artifact 😁), and hit some killer strength PR's with all of the extra calories. And now it's time to trim the fat. 
Today until my 40th birthday on November 29 I'm following a strict plan and training routine. 
So here we go. Let's see what we can do.

#InstaHealthy #BalancedLife #CleanFood #CleanEating #IIFYM #HealthyChoices #FoodIsFuel #Diet #DietPlan #DietBlogger #CheatMeal #EatGreen #EatCleanTrainMean #CleanEating #IIFYM #Macros #AbsAreMadeInTheKitchen #Yummy #Delicious #MealPlan #MealPrep #FitnessMeal #FitnessFood #GymFood #FoodPorn #InstaFood #Foodstagram #

Meal prep Sunday complete.
I am not a vegan but I do choose to not eat meat. I do get a lot of protein from pasture raised eggs, Fage fat free Greek yogurt, and a small amount of whey protein.
I love animals and consider then friends not ingredients but that is a personal choice and not one that can be done easily.
My diet started today. I've reached my summer fun fluff limit. I bought Reece's cups in bulk, tried many new restaurants and recipes, drank some delicious beer (Urban artifact 😁), and hit some killer strength PR's with all of the extra calories. And now it's time to trim the fat.
Today until my 40th birthday on November 29 I'm following a strict plan and training routine.
So here we go. Let's see what we can do.

#InstaHealthy #BalancedLife #CleanFood #CleanEating #IIFYM #HealthyChoices #FoodIsFuel #Diet #DietPlan #DietBlogger #CheatMeal #EatGreen #EatCleanTrainMean #CleanEating #IIFYM #Macros #AbsAreMadeInTheKitchen #Yummy #Delicious #MealPlan #MealPrep #FitnessMeal #FitnessFood #GymFood #FoodPorn #InstaFood #Foodstagram #

Just a Monday reminder that: ⠀
✨ you can handle anything this week throws at you. ⠀
✨ breathe, breathe BREATHE. ⠀
✨ no amount of anxiety, overthinking will change what’s meant to be. ⠀
✨ bad days will pass. Tomorrow will be better. ⠀
✨ injuries suck. But you will overcome them. Adjust your training around it. ⠀
✨ your mental health, happiness is so IMPORTANT. ⠀
✨ You will be OK even if it doesn’t feel like you will right now. It will pass.⠀
✨ you can’t change the past but you can change the future. ⠀
✨ do more of the things that make you happy, smile and less of the things that make you feel shit. ⠀
✨set boundaries with your phone, it does wonders for your mental health. ⠀
✨ have a good week, be happy, because once it’s gone, it’s gone. ☺️ ⠀
⠀
What're your reminders for the week ahead? Please share them with me ☺️ it’s been so long since I did them and want to get back into writing them again. 😭🙏🏼💕 ⠀
⠀
Happy Monday and I hope you all have a great week ahead. 👏🏼😍✨ xxxx ⠀
⠀
⠀

Just a Monday reminder that: ⠀
✨ you can handle anything this week throws at you. ⠀
✨ breathe, breathe BREATHE. ⠀
✨ no amount of anxiety, overthinking will change what’s meant to be. ⠀
✨ bad days will pass. Tomorrow will be better. ⠀
✨ injuries suck. But you will overcome them. Adjust your training around it. ⠀
✨ your mental health, happiness is so IMPORTANT. ⠀
✨ You will be OK even if it doesn’t feel like you will right now. It will pass.⠀
✨ you can’t change the past but you can change the future. ⠀
✨ do more of the things that make you happy, smile and less of the things that make you feel shit. ⠀
✨set boundaries with your phone, it does wonders for your mental health. ⠀
✨ have a good week, be happy, because once it’s gone, it’s gone. ☺️ ⠀

What're your reminders for the week ahead? Please share them with me ☺️ it’s been so long since I did them and want to get back into writing them again. 😭🙏🏼💕 ⠀

Happy Monday and I hope you all have a great week ahead. 👏🏼😍✨ xxxx ⠀

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so bench. Opened with 145. Easy one. Went to 155 and it was ok. Deffo ready for more. Then, on third attempt went to 160 and misgrooved it. Ass went off and bar forward (can’t tell from the video) and then the bit just got stuck. Would not move ... had to leave it 😩. Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so bench. Opened with 145. Easy one. Went to 155 and it was ok. Deffo ready for more. Then, on third attempt went to 160 and misgrooved it. Ass went off and bar forward (can’t tell from the video) and then the bit just got stuck. Would not move ... had to leave it 😩. Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

OMG, I grated fresh organic lemon peel over my salad today and I dont think I will ever be able to eat a salad without it again!

Freshly grated lemon peel, quinoa, dried cranberries, and raw sunflower seeds, over chopped spinach and spring mix. I added some baked sweet potato, yellow squash,& zucchini, and drizzled it with a pear balsamic vinegar, after I took the pic. 
The quinoa and the sunflower seeds add an additional texture component, turning an ordinary salad into a satisfying meal. 
Seriously y'all, try grating fresh lemon peel on your next salad! 
#organic #whatsfordinner #plantbased #salad #saladsofinstagram #vegetarian #vegan #veganprotein #cleaneating #ighealth #fitfam #iifym #food #foodie #igfit #igfitfam #momsofinsta #vegetable #health

OMG, I grated fresh organic lemon peel over my salad today and I dont think I will ever be able to eat a salad without it again!

Freshly grated lemon peel, quinoa, dried cranberries, and raw sunflower seeds, over chopped spinach and spring mix. I added some baked sweet potato, yellow squash,& zucchini, and drizzled it with a pear balsamic vinegar, after I took the pic.
The quinoa and the sunflower seeds add an additional texture component, turning an ordinary salad into a satisfying meal.
Seriously y'all, try grating fresh lemon peel on your next salad!
#organic #whatsfordinner #plantbased #salad #saladsofinstagram #vegetarian #vegan #veganprotein #cleaneating #ighealth #fitfam #iifym #food #foodie #igfit #igfitfam #momsofinsta #vegetable #health

HEALTHY ILLUSION
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Everybody knows that Nutrigrain is unhealthy and natural granola is healthy right? Well that’s what we are all being lead to believe but the time for being ‘lead to believe’ is over, its time to educate and decide for yourself. -
Natural Granola Per 100g
495 Calories
11g Protein
30g Fat 
42 Carb (21g Sugar)
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Nutrigrain 100g
369 Calories
21g Protein 
0.6 Fat
66 Carbs (26 Sugar)
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I used to buy ‘healthy granola’ because I wanted a bit of crunch on my yogurt for breakfast. -
Pictured on the right is the 10gms of granola I used to have. On the left is the 10gms on Nutrigrain I sometimes have now. -
Firstly, there is an obvious discrepancy in size and I have a big appetite so my choice is a no brainer. Secondly the Nutrigrain has less calories and fats making it the obvious choice for my low calorie requirements. -
Obviously there are other things at play here such as processes and additives (both of which may not negatively impact health and should be researched separately) however in the small amount I have from time to time I’m happy to go ahead with the Nutrigrain and forego the granola. -
I don’t think anyone would promote eating giant bowls of processed cereals but if you want just a wee bit of crunch without the high calories of granola or muesli it might be worth a bit of investigation and further education on the matter -
 #nutrition #iifym #flexibledieting #stleonards #crowsnest #northsydney #artarmon #functionaltraining #olympicweightlifting #movement #mobility #training #strong #lift #trainhard #squad #gym #active #healthy #instahealth #thegymsydney #friendlygym #strengthandconditioning #ipreview via @preview.app

HEALTHY ILLUSION
-
Everybody knows that Nutrigrain is unhealthy and natural granola is healthy right? Well that’s what we are all being lead to believe but the time for being ‘lead to believe’ is over, its time to educate and decide for yourself. -
Natural Granola Per 100g
495 Calories
11g Protein
30g Fat
42 Carb (21g Sugar)
-
Nutrigrain 100g
369 Calories
21g Protein
0.6 Fat
66 Carbs (26 Sugar)
-
I used to buy ‘healthy granola’ because I wanted a bit of crunch on my yogurt for breakfast. -
Pictured on the right is the 10gms of granola I used to have. On the left is the 10gms on Nutrigrain I sometimes have now. -
Firstly, there is an obvious discrepancy in size and I have a big appetite so my choice is a no brainer. Secondly the Nutrigrain has less calories and fats making it the obvious choice for my low calorie requirements. -
Obviously there are other things at play here such as processes and additives (both of which may not negatively impact health and should be researched separately) however in the small amount I have from time to time I’m happy to go ahead with the Nutrigrain and forego the granola. -
I don’t think anyone would promote eating giant bowls of processed cereals but if you want just a wee bit of crunch without the high calories of granola or muesli it might be worth a bit of investigation and further education on the matter -
#nutrition #iifym #flexibledieting #stleonards #crowsnest #northsydney #artarmon #functionaltraining #olympicweightlifting #movement #mobility #training #strong #lift #trainhard #squad #gym #active #healthy #instahealth #thegymsydney #friendlygym #strengthandconditioning #ipreview via @preview.app

Work in progress ✔️ Thank you Athena @coraesthetics for suggesting I try these AND for giving me the cues I needed to get there. You’re an excellent coach! Loved training with you and Sam @_ssea 
Gotta train with people that force you to level up & lift you up at the same time 😤🦍 Guess what I’ll be training for this week? #falsegripmuscleups
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#fitchicks #fitlife #fitspiration #fit #strongissexy #fitstagram #girlswithmuscle #girlswholift #gymlife #gohardorgohome #beastmode #muscle #trainharderthanme #isymfs #iifym  #healthiswealth #tabata #macros #repsandsets #iifymwomen #squats #reversedieting #muscle #transformation #nasmcpt #muscleup #Trainwithme

Work in progress ✔️ Thank you Athena @coraesthetics for suggesting I try these AND for giving me the cues I needed to get there. You’re an excellent coach! Loved training with you and Sam @_ssea
Gotta train with people that force you to level up & lift you up at the same time 😤🦍 Guess what I’ll be training for this week? #falsegripmuscleups
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#fitchicks #fitlife #fitspiration #fit #strongissexy #fitstagram #girlswithmuscle #girlswholift #gymlife #gohardorgohome #beastmode #muscle #trainharderthanme #isymfs #iifym #healthiswealth #tabata #macros #repsandsets #iifymwomen #squats #reversedieting #muscle #transformation #nasmcpt #muscleup #Trainwithme

Yesterday arvo with ol mate Pendlays..working on the explosive-ness 🧨 super pumped too have these in my program, so much fun! #fenrirstrength

Yesterday arvo with ol mate Pendlays..working on the explosive-ness 🧨 super pumped too have these in my program, so much fun! #fenrirstrength

Whats your favourite food to eat for protein? Let me know down below!👇
- 
Follow @P.T.Pete for daily fitness/nutrition tips and education📚
- 
Proteins & the amino acids they contain are the building blocks for muscle. If your protein consumption is insufficient, you’re not living up to your full muscle building potential. There’s no reason you should let your hard work in the gym go to waste by not fueling your body with the proper nutrients for muscle recovery/muscle growth.

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1-Gram of Protein per 1-Pound of Bodyweight or 2.2g per kg of bodyweight is the general guideline for adequate protein consumption in male or female in a weight training program. 
_

While that may seem like a lot of protein, it is doable if you take note of it and make an effort to do so. The best way is to plan out your day ahead of time. You should know how many meals you’re eating in a day, how much protein you’re consuming in those meals, and how much room left over you’ll have for snacking. Make sure you track your calories so you can observe how much protein you’re consuming. .
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#protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack  #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal  #myodetox  #mobility  #yogafit  #iifym #foody

Whats your favourite food to eat for protein? Let me know down below!👇
-
Follow @P.T.Pete for daily fitness/nutrition tips and education📚
-
Proteins & the amino acids they contain are the building blocks for muscle. If your protein consumption is insufficient, you’re not living up to your full muscle building potential. There’s no reason you should let your hard work in the gym go to waste by not fueling your body with the proper nutrients for muscle recovery/muscle growth.

_

1-Gram of Protein per 1-Pound of Bodyweight or 2.2g per kg of bodyweight is the general guideline for adequate protein consumption in male or female in a weight training program.
_

While that may seem like a lot of protein, it is doable if you take note of it and make an effort to do so. The best way is to plan out your day ahead of time. You should know how many meals you’re eating in a day, how much protein you’re consuming in those meals, and how much room left over you’ll have for snacking. Make sure you track your calories so you can observe how much protein you’re consuming. .
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#protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #yogafit #iifym #foody

Something that I have been trying to do daily is practice gratitude. My mental state hasn’t been the best lately and it’s something I’m really trying to work on in a million different ways .
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Starting your day with gratitude can help set your day up for success, Gratitude can help you feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships
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I have been using the app morning! as it lets you write down 3 things you’re grateful for, 3 things you want to achieve throughout the day, your affirmation and some reflection at the end of the day! .
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What are 3 things your grateful on this sunny Monday morning?

Something that I have been trying to do daily is practice gratitude. My mental state hasn’t been the best lately and it’s something I’m really trying to work on in a million different ways .
.
Starting your day with gratitude can help set your day up for success, Gratitude can help you feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships
.
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I have been using the app morning! as it lets you write down 3 things you’re grateful for, 3 things you want to achieve throughout the day, your affirmation and some reflection at the end of the day! .
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What are 3 things your grateful on this sunny Monday morning?

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so, squat. Opened with 195. Easy one. Went to 210. Easy as well. Then, on third attempt went to 220. I missed and missed it. I wasn’t sure what happened however I felt some pain in my knee. I tried to forget as I had bench and deadlift to get ready for. However, upon watching the video it was clear. My knee caved in and got me out of position.  You can clearly see that I instantly dropped lower and missed it. That never happened to me before so need to asses what happened... maybe it was just a misgroove. Who knows ... Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

So today was competition day. Long day and I’m exhausted now. Need to rest ASAP but before, need to post these 😂😂🙈 - also, vlog coming next week so watch out for that 👊🏼. Ok so, squat. Opened with 195. Easy one. Went to 210. Easy as well. Then, on third attempt went to 220. I missed and missed it. I wasn’t sure what happened however I felt some pain in my knee. I tried to forget as I had bench and deadlift to get ready for. However, upon watching the video it was clear. My knee caved in and got me out of position. You can clearly see that I instantly dropped lower and missed it. That never happened to me before so need to asses what happened... maybe it was just a misgroove. Who knows ... Anyways , thanks to @chiudafunk @wm_powerlifting @v_s_1990 and everyone else for your support. .
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#squat #bench #deadlift #sbd #benchpress #powerlifting #powerlifter #bodybuilding #bodybuilder #crossfit #training #workout #strong #big #press #thick #adidas #nike #fitfam #fitness #health #iifym #competition #pr #progress #nevergiveup #westmidlandspowerlifting

⭕ Lo primero que debes saber es cuánto tiempo dispones para poder entrenar, ya sean 3,4,5,6 días y en esos días cuantos minutos dispones para ello; teniendo ya eso claro pasamos al siguiente punto
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⭕ Debes seleccionar los ejercicios que más te gusten y en los cuales puedes tengas potencial para mejorar, además de que te sientas cómodo y seguro al momento de ejecutar los movimientos; recuerda tener un ejercicio principal para cada grupo muscular. Como dato extra prioriza movimientos multiatiarticulares (Sentadilla, Peso muerto, remos, etc) o sus variaciones pero no olvidando lo anteriormente mencionado (comodidad y gusto)
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⭕ Ya partiendo de tener nuestra lista de ejercicios y el tiempo del que dispones organizaremos la rutina en torno a eso. Aquí juega un papel importante el gusto de cada uno. Podrías organizarla en torno a una full body, torso/pierna, tirón/empuje, Weider F1, Weider 2 entre otras muchas. .
⭕ Por último tenemos algo sumamente importante la PERSISTENCIA, sin ella no lograremos nada. Para ver si tú rutina está funcionando necesitas un poco más que una o dos semanas para poder evaluarla de manera crítica y objetiva. Así que no te afanes y disfruta del camino.
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Si te gusto, comprarte y menciona a tus amigos y amigas que les gustaría saber sobre el tema. .
Mencioname en este momento que rutina estás llevando y cuál es tu ejercicio favorito.
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#IIFYM #AyunoIntermitente #Cafe #Zoro #transformacion #motivacion #disciplina #Mentefuerte #trabajoduro #workout #photooftheday #instagood #naturalboddy #colombia #instafitnes  #medellinfitness #models #fit #gym #back #benchpress #deadlift #squats #athlete #natty #muscle #bodyfit #medellinfitness #colombia

⭕ Lo primero que debes saber es cuánto tiempo dispones para poder entrenar, ya sean 3,4,5,6 días y en esos días cuantos minutos dispones para ello; teniendo ya eso claro pasamos al siguiente punto
.
⭕ Debes seleccionar los ejercicios que más te gusten y en los cuales puedes tengas potencial para mejorar, además de que te sientas cómodo y seguro al momento de ejecutar los movimientos; recuerda tener un ejercicio principal para cada grupo muscular. Como dato extra prioriza movimientos multiatiarticulares (Sentadilla, Peso muerto, remos, etc) o sus variaciones pero no olvidando lo anteriormente mencionado (comodidad y gusto)
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⭕ Ya partiendo de tener nuestra lista de ejercicios y el tiempo del que dispones organizaremos la rutina en torno a eso. Aquí juega un papel importante el gusto de cada uno. Podrías organizarla en torno a una full body, torso/pierna, tirón/empuje, Weider F1, Weider 2 entre otras muchas. .
⭕ Por último tenemos algo sumamente importante la PERSISTENCIA, sin ella no lograremos nada. Para ver si tú rutina está funcionando necesitas un poco más que una o dos semanas para poder evaluarla de manera crítica y objetiva. Así que no te afanes y disfruta del camino.
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Si te gusto, comprarte y menciona a tus amigos y amigas que les gustaría saber sobre el tema. .
Mencioname en este momento que rutina estás llevando y cuál es tu ejercicio favorito.
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#IIFYM #AyunoIntermitente #Cafe #Zoro #transformacion #motivacion #disciplina #Mentefuerte #trabajoduro #workout #photooftheday #instagood #naturalboddy #colombia #instafitnes #medellinfitness #models #fit #gym #back #benchpress #deadlift #squats #athlete #natty #muscle #bodyfit #medellinfitness #colombia

repost @thetrainingmanual .
✔ Benefits of Bridge Pose✔ - Tag a friend that could use this pose!
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Follow @TheTrainingManual for daily mobility/fitness/nutrition tips & education 📚
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Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: Relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.
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The Bridge Pose also calms the mind and is known to be therapeutic for individuals with high blood pressure. Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.
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The Bridge Pose also stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism. Because it revitalizes the legs and stretches the shoulders, it can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving. It is also a preparatory pose for Shoulderstand
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#prehab #rehab #backpain #didyouknow #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox  #mobility #hipmobility #yogafit #stretchdaily⁣ #iifym

repost @thetrainingmanual .
✔ Benefits of Bridge Pose✔ - Tag a friend that could use this pose!
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Follow @TheTrainingManual for daily mobility/fitness/nutrition tips & education 📚
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Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: Relief from stress, fatigue, anxiety, headaches, insomnia, and mild depression.
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The Bridge Pose also calms the mind and is known to be therapeutic for individuals with high blood pressure. Because it opens the chest, it increases lung capacity, which is therapeutic for those with asthma.
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The Bridge Pose also stimulates the abdominal organs and thyroid glands, which improves digestion and helps to regulate metabolism. Because it revitalizes the legs and stretches the shoulders, it can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving. It is also a preparatory pose for Shoulderstand
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#prehab #rehab #backpain #didyouknow #lowbackpain #sciatica #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #flyefit #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #hipmobility #yogafit #stretchdaily#iifym

Man I love making as aell as eating my beloved #buffalochickendip .
Recipe:
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>2 big cans of chicken or 1 to 2lbs grilled chicken or whatever chicken you have
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>Half container of low fat cottage cheese (way less fat and more protein than cream cheese)
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>Bunch of shredded cheddar (regular, low fat or fat free)
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>Throw in some Turkey peperoni .
>Half cup ranch or greek dressing ranch (60 cals) or no cal Walden Farms ranch or blue cheese or full fat and calories if you prefer >As much hot sauce as you like; I use a lot, almost full bottle
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Put in oven for like 25 min 400+ degrees. Stir every so often and put back in
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Sometimes top it with more shredded cheddar .
One other thing I sometimes do is throw in a bunch of chopped up full fat pepperoni if my current macros allpw for it which really kicks it up a notch especially when it melts and the oil mixes in
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My recipe changes every time but the basics are the same just type of cheeses may change as well as less or more fatty cottage cheese, ranch etc.
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#ketogenic #keto #ketogenicdiet #ketolifestyle  #ketogenics #ketones #lowcarbnothighfat #ketosis 
#intermittentfasting #fatforfuel #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet #shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting #ketofam
#ketoadapted #breakingthefast #ketoadaptedathlete #carbcycling #refeeds
#IIFYM #ketogeniclife #ketotransformation #ketomeal

Man I love making as aell as eating my beloved #buffalochickendip .
Recipe:
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>2 big cans of chicken or 1 to 2lbs grilled chicken or whatever chicken you have
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>Half container of low fat cottage cheese (way less fat and more protein than cream cheese)
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>Bunch of shredded cheddar (regular, low fat or fat free)
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>Throw in some Turkey peperoni .
>Half cup ranch or greek dressing ranch (60 cals) or no cal Walden Farms ranch or blue cheese or full fat and calories if you prefer >As much hot sauce as you like; I use a lot, almost full bottle
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Put in oven for like 25 min 400+ degrees. Stir every so often and put back in
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Sometimes top it with more shredded cheddar .
One other thing I sometimes do is throw in a bunch of chopped up full fat pepperoni if my current macros allpw for it which really kicks it up a notch especially when it melts and the oil mixes in
.
My recipe changes every time but the basics are the same just type of cheeses may change as well as less or more fatty cottage cheese, ranch etc.
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#ketogenic #keto #ketogenicdiet #ketolifestyle #ketogenics #ketones #lowcarbnothighfat #ketosis
#intermittentfasting #fatforfuel #ketogenicintermittentfasting #cyclicalketogenic #nocarbdiet #shredded #fitfam #gym #bodybuilding #KetoDiesel #fasting #ketofam
#ketoadapted #breakingthefast #ketoadaptedathlete #carbcycling #refeeds
#IIFYM #ketogeniclife #ketotransformation #ketomeal

When mommy’s sick 😷 we go to get donuts 🍩 💜 to cheer her up! #krispykreme #iifym #Braxtonlovesthecarbs #thebergakkeradventures

When mommy’s sick 😷 we go to get donuts 🍩 💜 to cheer her up! #krispykreme #iifym #Braxtonlovesthecarbs #thebergakkeradventures

I am a week into my new nutrition plan and feel amazing. It’s incredible how a few simple tweaks to your daily routine can make such a difference in your mood, energy and overall mindset. ⠀
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I have gained control by fueling my body and improving my physical well being. I am pushing harder in my workouts, keeping my energy levels steady throughout the day and not craving certain foods. ⠀
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It couldn’t have come at a better time. The start of the school year is always a stressful time for me. The change in routine, sleep patterns and nights out wreak havoc on my health and wellness but with this, I feel so much better. ⠀
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I used to need a nap when I got home, feel sluggish in my workout, have brain fog and have my hand in the cookie jar. It would be an endless cycle of poor decisions. Can you relate? Does this sound like you? ⠀
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If so, I can help. I am hosting a nutrition only group to get you EDUCATE you on how to take control of your eating. You don’t have to avoid this or that. You can have your cake and eat it too! ⠀
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Message me to learn how to get started now before the holiday season rush. ⠀

I am a week into my new nutrition plan and feel amazing. It’s incredible how a few simple tweaks to your daily routine can make such a difference in your mood, energy and overall mindset. ⠀

I have gained control by fueling my body and improving my physical well being. I am pushing harder in my workouts, keeping my energy levels steady throughout the day and not craving certain foods. ⠀

It couldn’t have come at a better time. The start of the school year is always a stressful time for me. The change in routine, sleep patterns and nights out wreak havoc on my health and wellness but with this, I feel so much better. ⠀

I used to need a nap when I got home, feel sluggish in my workout, have brain fog and have my hand in the cookie jar. It would be an endless cycle of poor decisions. Can you relate? Does this sound like you? ⠀

If so, I can help. I am hosting a nutrition only group to get you EDUCATE you on how to take control of your eating. You don’t have to avoid this or that. You can have your cake and eat it too! ⠀

Message me to learn how to get started now before the holiday season rush. ⠀

This weekend I got to witness @ifbb.hightop.hamlett enjoy his first ever candy apple! 
Let me tell ya we were both hammering down....god they were good...can't you tell? 😂😂😂😂😂
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All we were missing was @quintbeastwood 😎💣💥🔥💪🏿💯
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#dadbod #thespecimen #stayfocused #motivationmonday #fitdads #iifym #teamludacris #gymrat #pushpullgrind #fitfam #fitnessmodel #backday #biceps #fitfreak #whatfilter #toomuchgains #proteinfood #protiencookie #NUTTY  #summershredding #goals #olympiabound #canadianphysiquealliance #mensphysique #bodybuilding #classicphysique #ifbbpro

This weekend I got to witness @ifbb.hightop.hamlett enjoy his first ever candy apple!
Let me tell ya we were both hammering down....god they were good...can't you tell? 😂😂😂😂😂
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All we were missing was @quintbeastwood 😎💣💥🔥💪🏿💯
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#dadbod #thespecimen #stayfocused #motivationmonday #fitdads #iifym #teamludacris #gymrat #pushpullgrind #fitfam #fitnessmodel #backday #biceps #fitfreak #whatfilter #toomuchgains #proteinfood #protiencookie #NUTTY   #summershredding #goals #olympiabound #canadianphysiquealliance #mensphysique #bodybuilding #classicphysique #ifbbpro

Comment who you think wins BEFORE you see the results! @trueformrunning

Comment who you think wins BEFORE you see the results! @trueformrunning

Either you get it done... ...or you don’t.

What’s it gonna be ya boosh?

TAG YOUR SWOLE TEAM!! 👇👇👇

Either you get it done... ...or you don’t.

What’s it gonna be ya boosh?

TAG YOUR SWOLE TEAM!! 👇👇👇

HAPPY BIRTHDAY to my client and homey @jazzyrader22 . I can’t even cover everything she’s accomplished since starting with me in January. She’s an entirely different lifter, stronger, eats more, weighs 20lbs less and has far more consistent lifts, and form. The form consistency and better understanding of RPE/RIR, has really helped her break through to another level with far less pain and little to no injuries. She’s entering her last week of hard training before the meet that @firehouseabilene  Is hosting at @sockdolagerbc . She is working with old squat and deadlift PRs in training. She’s putting the technique work in bench which has been stubborn for her. But her technique focus will pay off more in the post meet hypertrophy block. She’s been a joy to work with, and I really look forward to our sessions. 
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We’ll see how this week goes but we’re looking to come in at the meet at
S:250-260
B: 120-130
D: 260-275
———————————————-Super proud of jasmine and she has a strong chance at taking home gold.

HAPPY BIRTHDAY to my client and homey @jazzyrader22 . I can’t even cover everything she’s accomplished since starting with me in January. She’s an entirely different lifter, stronger, eats more, weighs 20lbs less and has far more consistent lifts, and form. The form consistency and better understanding of RPE/RIR, has really helped her break through to another level with far less pain and little to no injuries. She’s entering her last week of hard training before the meet that @firehouseabilene Is hosting at @sockdolagerbc . She is working with old squat and deadlift PRs in training. She’s putting the technique work in bench which has been stubborn for her. But her technique focus will pay off more in the post meet hypertrophy block. She’s been a joy to work with, and I really look forward to our sessions.
______________________________________
We’ll see how this week goes but we’re looking to come in at the meet at
S:250-260
B: 120-130
D: 260-275
———————————————-Super proud of jasmine and she has a strong chance at taking home gold.

Chocolate Cookie Cheesecake 🧁 ********************************************************** 🤗 Oreo cookies line the base of this creamy, chocolatey cheesecake. It doesn’t even taste healthy but jeepers the macros are good!! 👉🏼 209 cals | 14g carbs | 11g fat | 13g protein | 1g fibre | 8g sugar 👏🏼 Pretty much the same cals as your average protein bar but waaayyyyyy more satisfying 🤩 This is a HYPE recipe you must try! **********************************************************
📲 7-day free trial in bio! 💕

Chocolate Cookie Cheesecake 🧁 ********************************************************** 🤗 Oreo cookies line the base of this creamy, chocolatey cheesecake. It doesn’t even taste healthy but jeepers the macros are good!! 👉🏼 209 cals | 14g carbs | 11g fat | 13g protein | 1g fibre | 8g sugar 👏🏼 Pretty much the same cals as your average protein bar but waaayyyyyy more satisfying 🤩 This is a HYPE recipe you must try! **********************************************************
📲 7-day free trial in bio! 💕

Dinner for the fam 🍝 **********************************************************
What’s your cooking style? 🤷🏼‍♀️ My style is def everything and anything that is EASY! I cook a lot but I don’t like to cook a lot 🤣🤣 Get me? I love meals that require only a handful of ingredients and can be thrown together without too much thought. ********************************************************** 👉🏼 My “Go-to spag bol” is a weekly fave! We have it with pasta, with edamame spaghetti, zucchini noodles and sometimes konjac. I love that I can cook up 1 x 500gr pack of mince and serve everyone a delicious meal and even have one extra for lunch the next day. Recently I have been doubling the recipe #rebel 😝 Double makes up 6-8 portions! Spaghetti for dinner, for lunch and in the freezer 🙌🏼 Just call me the prep queen 👸 #takestwominutes ha ha! **********************************************************
And before you all ask for the recipe... it’s up on HYPE 📲👏🏼 Sign up for your free 7-day trial now! Link to website in bio 💕 #thankmelater

Dinner for the fam 🍝 **********************************************************
What’s your cooking style? 🤷🏼‍♀️ My style is def everything and anything that is EASY! I cook a lot but I don’t like to cook a lot 🤣🤣 Get me? I love meals that require only a handful of ingredients and can be thrown together without too much thought. ********************************************************** 👉🏼 My “Go-to spag bol” is a weekly fave! We have it with pasta, with edamame spaghetti, zucchini noodles and sometimes konjac. I love that I can cook up 1 x 500gr pack of mince and serve everyone a delicious meal and even have one extra for lunch the next day. Recently I have been doubling the recipe #rebel 😝 Double makes up 6-8 portions! Spaghetti for dinner, for lunch and in the freezer 🙌🏼 Just call me the prep queen 👸 #takestwominutes ha ha! **********************************************************
And before you all ask for the recipe... it’s up on HYPE 📲👏🏼 Sign up for your free 7-day trial now! Link to website in bio 💕 #thankmelater

Strong 💪🏼 **********************************************************
4 reps in I thought I was done. 6 reps in I wished I was done. 8 reps in I knew I was done. 12 reps in I realised that I could do absolutely anything that I put my mind to. 💁🏼‍♀️ 💭 **********************************************************
I am training HEAVY at the moment and I seriously love it! 10-12 reps with a challenging weight was more norm. Now I am lifting 3-5 reps most of the time with the occasional 1RM with some high volume training mixed in. All strategically planned out and so much fun! I loooooove pushing myself in the gym and it feels so great to have such determination to improve! 🔥 🍑 When you are finding it hard to get to the gym... remember just how good you feel AFTER 🙌🏼🙌🏼🙌🏼

Strong 💪🏼 **********************************************************
4 reps in I thought I was done. 6 reps in I wished I was done. 8 reps in I knew I was done. 12 reps in I realised that I could do absolutely anything that I put my mind to. 💁🏼‍♀️ 💭 **********************************************************
I am training HEAVY at the moment and I seriously love it! 10-12 reps with a challenging weight was more norm. Now I am lifting 3-5 reps most of the time with the occasional 1RM with some high volume training mixed in. All strategically planned out and so much fun! I loooooove pushing myself in the gym and it feels so great to have such determination to improve! 🔥 🍑 When you are finding it hard to get to the gym... remember just how good you feel AFTER 🙌🏼🙌🏼🙌🏼

Helloooooo Friday ✌🏼
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Celebrating this ah-mazing sunshine with a gift to you gals!! 💁🏼‍♀️ 💝 My favourite booty bands @oneflexau are now available to you with a discount code! 🛒 ‘GRACEBOOTY’ ✌🏼 Yasssssss! These bands are the bomb I am obsessed and I literally don’t go to the gym without them now! Unlike latex bands these are so soft and comfortable with really great grip they don’t slip or coil. I used to spend 10 minutes just un-rolling my old bands and didn’t use them because of this! The resistance is really strong too which I love! (I have 4 different sizes so I can use them for everything). **********************************************************
So what are the benefits of using bands? BOOTY! 🍑 They are so great for activating the muscles around the hips and glutes. They also can be handy to keep your knees pushed out during squats and deadlifts and are ideal for warm ups and even for entire workouts when no other equipment is available -like home workouts for all of my mummas! **********************************************************
I will video some of my favourite exercises for you next week! #watchthisspace 💕

Helloooooo Friday ✌🏼
**********************************************************
Celebrating this ah-mazing sunshine with a gift to you gals!! 💁🏼‍♀️ 💝 My favourite booty bands @oneflexau are now available to you with a discount code! 🛒 ‘GRACEBOOTY’ ✌🏼 Yasssssss! These bands are the bomb I am obsessed and I literally don’t go to the gym without them now! Unlike latex bands these are so soft and comfortable with really great grip they don’t slip or coil. I used to spend 10 minutes just un-rolling my old bands and didn’t use them because of this! The resistance is really strong too which I love! (I have 4 different sizes so I can use them for everything). **********************************************************
So what are the benefits of using bands? BOOTY! 🍑 They are so great for activating the muscles around the hips and glutes. They also can be handy to keep your knees pushed out during squats and deadlifts and are ideal for warm ups and even for entire workouts when no other equipment is available -like home workouts for all of my mummas! **********************************************************
I will video some of my favourite exercises for you next week! #watchthisspace 💕

Omg this is so good!!🧡💛

Omg this is so good!!🧡💛

That 1% 🌊 ************************************************************
I say it often but realise I probably don’t pass it onto you all... it’s the little 1% one percent-ers that count. That all add up to the bigger picture, and that equal the end goal. 🙌🏼 ************************************************************
It’s choosing a fresh deli made sandwich over a KFC drive through. It’s opting for a soda water instead of a chocolate thickshake. It’s rising 10 minutes earlier to have time to pack snacks for a day trip. Walking the dog just one block further on the days that you have the time. It’s adding in a 5th set on the leg press because you have the energy. Suggesting a hike with friends over a big boozy night out. Adding sweet treats to the shopping trolley in portioned packaging to avoid the temptation to over eat. It’s prepping dinner in the slow cooker for the family when you know that you will be exhausted by the evening. Every tiny decision adds up. All of the seemingly small steps actually count! They all contribute to creating a healthier happier lifestyle 💕
************************************************************
Your 1% will be completely different to the next persons, but take notice today, I dare you! Actually STOP and pat yourself on the back for every little healthy choice that you make! 🌱

That 1% 🌊 ************************************************************
I say it often but realise I probably don’t pass it onto you all... it’s the little 1% one percent-ers that count. That all add up to the bigger picture, and that equal the end goal. 🙌🏼 ************************************************************
It’s choosing a fresh deli made sandwich over a KFC drive through. It’s opting for a soda water instead of a chocolate thickshake. It’s rising 10 minutes earlier to have time to pack snacks for a day trip. Walking the dog just one block further on the days that you have the time. It’s adding in a 5th set on the leg press because you have the energy. Suggesting a hike with friends over a big boozy night out. Adding sweet treats to the shopping trolley in portioned packaging to avoid the temptation to over eat. It’s prepping dinner in the slow cooker for the family when you know that you will be exhausted by the evening. Every tiny decision adds up. All of the seemingly small steps actually count! They all contribute to creating a healthier happier lifestyle 💕
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Your 1% will be completely different to the next persons, but take notice today, I dare you! Actually STOP and pat yourself on the back for every little healthy choice that you make! 🌱

and we know that in all things God works together for the good of those who love Him, who have been called according to His purpose. -Romans8:28 🙌🏻🦋💗

and we know that in all things God works together for the good of those who love Him, who have been called according to His purpose. -Romans8:28 🙌🏻🦋💗

here’s to 28🎉🦋💗 #birthdaygirl

here’s to 28🎉🦋💗 #birthdaygirl

I love them so much!!💙💗 #mybabies

I love them so much!!💙💗 #mybabies

DONUTSSS!!!😍🍩💗

DONUTSSS!!!😍🍩💗

Happy Birthday Momma!! I love you!💙💕

Happy Birthday Momma!! I love you!💙💕

S E P T E M B E R🧡 bring on all things pumpkin spice🎃☕️ last month went quick, but I am very happy with all the progress I made in many areas of my life, the group of ladies I met and our new simple weight loss system really helped get me back on track. I’m super excited for what this month will bring. It’s my birthday month, I have goals to reach, and fall is coming! Super exciting things coming..yay!!🍁💛 #septembergirl

S E P T E M B E R🧡 bring on all things pumpkin spice🎃☕️ last month went quick, but I am very happy with all the progress I made in many areas of my life, the group of ladies I met and our new simple weight loss system really helped get me back on track. I’m super excited for what this month will bring. It’s my birthday month, I have goals to reach, and fall is coming! Super exciting things coming..yay!!🍁💛 #septembergirl

This tablespoon a day is literally melting the fat away! It’s clinically proven to block fat absorption, increase lean muscle, and restore youthful skin(it has collagen and cla)..im already down 8 pounds! Tastes like pudding and I’m loving it!!💗

This tablespoon a day is literally melting the fat away! It’s clinically proven to block fat absorption, increase lean muscle, and restore youthful skin(it has collagen and cla)..im already down 8 pounds! Tastes like pudding and I’m loving it!!💗

My favorite verse is Proverbs 3:5-6 💗 it says to trust in the Lord with all your heart and lean not on your own understanding in all your ways submit to Him and He will make your path straight.💙 I absolutely LOVE this picture because it shows that we sometimes get scared to let go of what we have, we think we have it great or we have just gotten comfortable with our life and our situations even if it’s not the best or healthiest, but if we submit to the Lord and give him full control we could have so much greater. He has blessings waiting for us, but we have to give Him control, full and total control of every area of our life. For me, I never want to turn from the Lord or walk away from Him.  Doing that only leads to pain and makes life messy. We were never meant to take control. He knows what is best for us and from this moment on I promise to do what He says no matter how difficult or scary it may seem because He knows the plans He has for me. I belong to Him and I will trust Him with all my heart.💗

My favorite verse is Proverbs 3:5-6 💗 it says to trust in the Lord with all your heart and lean not on your own understanding in all your ways submit to Him and He will make your path straight.💙 I absolutely LOVE this picture because it shows that we sometimes get scared to let go of what we have, we think we have it great or we have just gotten comfortable with our life and our situations even if it’s not the best or healthiest, but if we submit to the Lord and give him full control we could have so much greater. He has blessings waiting for us, but we have to give Him control, full and total control of every area of our life. For me, I never want to turn from the Lord or walk away from Him. Doing that only leads to pain and makes life messy. We were never meant to take control. He knows what is best for us and from this moment on I promise to do what He says no matter how difficult or scary it may seem because He knows the plans He has for me. I belong to Him and I will trust Him with all my heart.💗

yes! i am YOURS...I am forever yours!💙💕

yes! i am YOURS...I am forever yours!💙💕

Hard work. Dedication. Consistency. 💪🏻💕 #newbalance

Hard work. Dedication. Consistency. 💪🏻💕 #newbalance

Comparison is the thief of joy..your worth is found in God..you are beautiful, loved, and worthy💗 you were put here for a reason you have a purpose💕 go out there and follow your dreams!

Comparison is the thief of joy..your worth is found in God..you are beautiful, loved, and worthy💗 you were put here for a reason you have a purpose💕 go out there and follow your dreams!

When doubt and confusion come or we become discouraged, it’s important to remember that God has a plan for you for your good, everything will happen in His timing, we must put our trust in Him and have faith..be still and know that I am God.
-Psalm46:10💛💕

When doubt and confusion come or we become discouraged, it’s important to remember that God has a plan for you for your good, everything will happen in His timing, we must put our trust in Him and have faith..be still and know that I am God.
-Psalm46:10💛💕

I love my babies💗💙

I love my babies💗💙

“There are far better things ahead than any we leave behind.”-C.S. Lewis 💗

“There are far better things ahead than any we leave behind.”-C.S. Lewis 💗

A woman who walks in faith will always get to her destination💙

A woman who walks in faith will always get to her destination💙

Trust in the Lord with all your heart.💗

Trust in the Lord with all your heart.💗