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GARLIC BUTTER CHICKEN BITES WITH ZUCCHINI NOODLES🔥🔥
-
TAG A FRIEND WHO WOULD LOVE THIS!❤️
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
RECIPE: @eatwell101

3-4 boneless, skinless chicken breasts, cut into bite-sized chunks
4-5 medium zucchini, rinsed and spiralized (or a pack of store-bought Zucchini Noodles)
4 tablespoons butter, divided
2 teaspoons minced garlic
1 tablespoon hot sauce (we used Sriracha)
1/4 cup (60ml) low-sodium chicken broth
Juice of 1/2 lemon
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
Marinade 
2 tablespoons olive oil
1 tablespoon hot sauce (we used Sriracha) or 1 teaspoon  chili powder
2 teaspoons salt
1 teaspoon fresh cracked black pepper
2 teaspoons garlic powder
1 teaspoons Italian seasoning

DIRECTIONS
1. Slice chicken breasts into bite-sized chunks and combine with olive oil, salt, pepper, garlic powder, Italian seasoning, and hot sauce or chili powder, mixing until evenly seasoned. Marinate in the refrigerator for 30 minutes to one hour.
2. In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles, then set aside.
3. Bring the marinated chicken bites to room temperature and heat two tablespoons butter in a large skillet over medium-low heat. Gently stir-fry the chicken pieces on all sides until golden brown. Remove the chicken bites from the skillet and set aside to a plate. You might have to work in batches to avoid crowding the pan and have steamed chicken instead of browned. 
4. In the same skillet over medium-high, add two tablespoons butter, lemon juice, hot sauce, and chicken broth. Bring to a simmer and allow to reduce for 1-2 minutes, stirring regularly. 
5. Stir in fresh parsley and minced garlic, then add the zucchini noodles and toss for two to three minutes to cook it up. Allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Add the chicken bites back to the pan and stir for another minute to reheat.

GARLIC BUTTER CHICKEN BITES WITH ZUCCHINI NOODLES🔥🔥
-
TAG A FRIEND WHO WOULD LOVE THIS!❤️
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
RECIPE: @eatwell101

3-4 boneless, skinless chicken breasts, cut into bite-sized chunks
4-5 medium zucchini, rinsed and spiralized (or a pack of store-bought Zucchini Noodles)
4 tablespoons butter, divided
2 teaspoons minced garlic
1 tablespoon hot sauce (we used Sriracha)
1/4 cup (60ml) low-sodium chicken broth
Juice of 1/2 lemon
1 tablespoon minced parsley
1 teaspoon fresh thyme leaves
Crushed red chili pepper flakes, optional
Slices of lemon, for garnish
Marinade
2 tablespoons olive oil
1 tablespoon hot sauce (we used Sriracha) or 1 teaspoon chili powder
2 teaspoons salt
1 teaspoon fresh cracked black pepper
2 teaspoons garlic powder
1 teaspoons Italian seasoning

DIRECTIONS
1. Slice chicken breasts into bite-sized chunks and combine with olive oil, salt, pepper, garlic powder, Italian seasoning, and hot sauce or chili powder, mixing until evenly seasoned. Marinate in the refrigerator for 30 minutes to one hour.
2. In the meantime, wash and trim the ends of the zucchini. Using a spiralizer, make the zucchini noodles, then set aside.
3. Bring the marinated chicken bites to room temperature and heat two tablespoons butter in a large skillet over medium-low heat. Gently stir-fry the chicken pieces on all sides until golden brown. Remove the chicken bites from the skillet and set aside to a plate. You might have to work in batches to avoid crowding the pan and have steamed chicken instead of browned.
4. In the same skillet over medium-high, add two tablespoons butter, lemon juice, hot sauce, and chicken broth. Bring to a simmer and allow to reduce for 1-2 minutes, stirring regularly.
5. Stir in fresh parsley and minced garlic, then add the zucchini noodles and toss for two to three minutes to cook it up. Allow the cooking juices to reduce for one minute if the zucchini noodles render too much water. Add the chicken bites back to the pan and stir for another minute to reheat.

Which would you chose?🤔
Read below for more info👇
-
Tag a friend who should see this👌🏻
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
————————
REPOST: @smurray_32
- - - - - -
Let’s talk habits & behaviours. Let’s face it, gaining weight is easy, get 2 tubs of Ben and Jerrys and sit on you’re a** all day. Losing weight is also easy, slash carbs, sodium and crash diet for 4wks to drop a tonne of glycogen and water. What’s hard however is losing weight (and fat) and KEEPING IT OFF. As seen by the pic, though it shouldn’t be like this, society or our “culture” these days almost WANTS us to get fat and as a result, in long-term studies of weight-reduced children and adults, 80–90% end up back to their previous weight (McGuire et.al., 1999) meaning that to lose weight AND keep it off, something else has to happen and that is usually the development of sound, nutritional, behavioural and lifestyle changes/habits that are adhered to long term
➖
Correct, studies of those successful at sustained weight loss (i.e. the other 10-20% of people) indicate that the maintenance of a reduced degree of “body fatness” usually requires behavioural changes in regards to energy intake and expenditure such as making better food choices, exercising more, weighting yourself more frequently, applying a certain degree of willpower etc. compared to the re-gainers (Wing and Hill, 2001). Common sense right? Chose the apples over the burger, walk instead of drive, keep an eye on your weight etc.
➖
Yes and though most of you gymrats already have these habits instilled e.g. choosing macro friendly foods, increasing NEAT etc. many don’t and will find dieting a big big struggle. Even when someone has good intentions to eat well it’s often hard for them to resist the bombardment of deals and creative food marketing out there? HABITS, BEHAVIOURS & WILLPOWER my friends is what you need

Which would you chose?🤔
Read below for more info👇
-
Tag a friend who should see this👌🏻
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
————————
REPOST: @smurray_32
- - - - - -
Let’s talk habits & behaviours. Let’s face it, gaining weight is easy, get 2 tubs of Ben and Jerrys and sit on you’re a** all day. Losing weight is also easy, slash carbs, sodium and crash diet for 4wks to drop a tonne of glycogen and water. What’s hard however is losing weight (and fat) and KEEPING IT OFF. As seen by the pic, though it shouldn’t be like this, society or our “culture” these days almost WANTS us to get fat and as a result, in long-term studies of weight-reduced children and adults, 80–90% end up back to their previous weight (McGuire et.al., 1999) meaning that to lose weight AND keep it off, something else has to happen and that is usually the development of sound, nutritional, behavioural and lifestyle changes/habits that are adhered to long term

Correct, studies of those successful at sustained weight loss (i.e. the other 10-20% of people) indicate that the maintenance of a reduced degree of “body fatness” usually requires behavioural changes in regards to energy intake and expenditure such as making better food choices, exercising more, weighting yourself more frequently, applying a certain degree of willpower etc. compared to the re-gainers (Wing and Hill, 2001). Common sense right? Chose the apples over the burger, walk instead of drive, keep an eye on your weight etc.

Yes and though most of you gymrats already have these habits instilled e.g. choosing macro friendly foods, increasing NEAT etc. many don’t and will find dieting a big big struggle. Even when someone has good intentions to eat well it’s often hard for them to resist the bombardment of deals and creative food marketing out there? HABITS, BEHAVIOURS & WILLPOWER my friends is what you need

🥤NATURAL HIGH PROTEIN SHAKE🥤
Read below for more details on the topic!👇👇
-
TAG A FRIEND WHO WOULD LIVE THIS RECIPE 😋
————————
🚨Your current diet is not working? 🚨
Don’t waste time on all the false nutritional information available online! 👎
✅Follow @the.perfectdiet for certified diet info!✅
————————
Natrual and whole food consumption will always be healthier and the better option for your health. I know some of you are not the biggest fans of supplements and prefer a healthy natural version. This recipe above has more protein than 1 scoop of whey!

🥤NATURAL HIGH PROTEIN SHAKE🥤
Read below for more details on the topic!👇👇
-
TAG A FRIEND WHO WOULD LIVE THIS RECIPE 😋
————————
🚨Your current diet is not working? 🚨
Don’t waste time on all the false nutritional information available online! 👎
✅Follow @the.perfectdiet for certified diet info!✅
————————
Natrual and whole food consumption will always be healthier and the better option for your health. I know some of you are not the biggest fans of supplements and prefer a healthy natural version. This recipe above has more protein than 1 scoop of whey!

‼️Weight Loss vs. Fat Loss‼️
-
Read below for more info!👇
-
Tag a friend who doesn’t know how to shred properly👌🏻
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
————————
This is something that gets mixed up way too often. Weight loss and fat loss are not the same thing! Many people are concerned with the number on the scale lowering. However, most people have no clue whether the losing muscle, fat or both. There’s a big difference between the two:

When going for a calorie deficit, most people tend to neglect focusing on two things:

1. Consuming sufficient protein
2. Focusing on weight lifting over cardio

There reason you want to focus on the two above mentioned things is because you want to retain as much muscle as possible. The more muscle you have, the faster your metabolism is, which in the long run gives a way higher return on investment for fat loss in the long run. 
Not to mention, having a lean solid body looks way better than being skinny and not firm!

‼️Weight Loss vs. Fat Loss‼️
-
Read below for more info!👇
-
Tag a friend who doesn’t know how to shred properly👌🏻
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
————————
This is something that gets mixed up way too often. Weight loss and fat loss are not the same thing! Many people are concerned with the number on the scale lowering. However, most people have no clue whether the losing muscle, fat or both. There’s a big difference between the two:

When going for a calorie deficit, most people tend to neglect focusing on two things:

1. Consuming sufficient protein
2. Focusing on weight lifting over cardio

There reason you want to focus on the two above mentioned things is because you want to retain as much muscle as possible. The more muscle you have, the faster your metabolism is, which in the long run gives a way higher return on investment for fat loss in the long run.
Not to mention, having a lean solid body looks way better than being skinny and not firm!

😴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

😴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

💥How Results Actually Happen💥
Read below for more info on the topic!👇
-
TAG A FRIEND WHO COULD USE THIS KNOWLEDGE💪🏼
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
REPOST: @cartergood
- - - - - -
90-Day Challenge Bullshit 💩
⠀
Let’s talk about 90-day challenges, and how 90% of them are total bullshit.
⠀
The problem isn’t always the programs themselves, though. There are plenty of 90-day challenges that provide value & education, and can get you fantabulous results.
⠀
My beef's with the marketing behind most challenges.
⠀ 
See, many on ‘em prey on desperate people and say things like:
⠀
“Get six-pack abs in just 90 days!”
⠀
“Shred all your body fat in 12 weeks… just in time for summer!”
⠀
Sounds enticing, right?
⠀ 
And depending on your current state, those claims might be true. If you’re already lean, or just have 10-15 pounds of fat to lose, 90 days can be a realistic amount of time to see results.
⠀
But(t🍑) if you’re hoping to lose 40+ pounds, or go from “fat to fit” in a mere 12 weeks, you’re only setting yourself up for failure…
⠀
Truth is, transforming your body takes a LONG ass time.
⠀
And even then, your results are meaningless unless you build a lifestyle around maintaining ‘em.
⠀
So when people ask me “how long do you think it’ll take me to achieve my goals?”
⠀
I usually say, “at least one year.”
⠀ 
And that’s regardless of their starting point.
⠀ 
Reason being, whether you have 10 or 100 pounds to lose, changing deeply-rooted unhealthy habits and negative self-talk is going to take more than 90 days.
⠀
Here’s the good news ✅: You may not go from 30% + body fat to lean ‘n’ mean in 90 days, but you can make some awesome progress towards it!
⠀
Just be smart about it…
⠀ 
If you find a 90-day challenge that forces your to eliminate certain foods or do strenuously 2+ hour workouts 7 days per week….
⠀
You’ll just be setting yourself up for struggle 90 days from now. Hell, you might just quit 30-40 days in...
⠀
There’s nothing wrong with pushing yourself and being motivated by physical results...

💥How Results Actually Happen💥
Read below for more info on the topic!👇
-
TAG A FRIEND WHO COULD USE THIS KNOWLEDGE💪🏼
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
REPOST: @cartergood
- - - - - -
90-Day Challenge Bullshit 💩

Let’s talk about 90-day challenges, and how 90% of them are total bullshit.

The problem isn’t always the programs themselves, though. There are plenty of 90-day challenges that provide value & education, and can get you fantabulous results.

My beef's with the marketing behind most challenges.

See, many on ‘em prey on desperate people and say things like:

“Get six-pack abs in just 90 days!”

“Shred all your body fat in 12 weeks… just in time for summer!”

Sounds enticing, right?

And depending on your current state, those claims might be true. If you’re already lean, or just have 10-15 pounds of fat to lose, 90 days can be a realistic amount of time to see results.

But(t🍑) if you’re hoping to lose 40+ pounds, or go from “fat to fit” in a mere 12 weeks, you’re only setting yourself up for failure…

Truth is, transforming your body takes a LONG ass time.

And even then, your results are meaningless unless you build a lifestyle around maintaining ‘em.

So when people ask me “how long do you think it’ll take me to achieve my goals?”

I usually say, “at least one year.”

And that’s regardless of their starting point.

Reason being, whether you have 10 or 100 pounds to lose, changing deeply-rooted unhealthy habits and negative self-talk is going to take more than 90 days.

Here’s the good news ✅: You may not go from 30% + body fat to lean ‘n’ mean in 90 days, but you can make some awesome progress towards it!

Just be smart about it…

If you find a 90-day challenge that forces your to eliminate certain foods or do strenuously 2+ hour workouts 7 days per week….

You’ll just be setting yourself up for struggle 90 days from now. Hell, you might just quit 30-40 days in...

There’s nothing wrong with pushing yourself and being motivated by physical results...

🍕 FLEXIBLE DIETING 101 🍕
Read below for more info on the topic!👇
-
TAG A FRIEND WHO COULD USE THIS LIST💪🏼
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
REPOST: @maxweberfit
- - - - - -
Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it?
.
If yes, here’s the gist of it:
.⠀⠀
🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale.
⠀⠀
While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss.
⠀⠀
1️⃣ The main one is food quality.
⠀⠀
Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective.
⠀⠀
🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility.
⠀⠀
🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it.
⠀⠀
🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats.
⠀⠀
🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts.
⠀⠀
📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense?

🍕 FLEXIBLE DIETING 101 🍕
Read below for more info on the topic!👇
-
TAG A FRIEND WHO COULD USE THIS LIST💪🏼
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
REPOST: @maxweberfit
- - - - - -
Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it?
.
If yes, here’s the gist of it:
.⠀⠀
🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale.
⠀⠀
While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss.
⠀⠀
1️⃣ The main one is food quality.
⠀⠀
Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective.
⠀⠀
🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility.
⠀⠀
🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it.
⠀⠀
🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats.
⠀⠀
🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts.
⠀⠀
📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense?

Posted @withrepost • @ryanc_fit 🔥 Small Changes Big Results 🔥⠀⠀
⁣⠀⠀
⚡Follow @ryanc_fit⚡⁣⁣⁣⁣⁣⠀⠀
⠀⠀
The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⠀
⠀⠀
The very first thing I do with any of my clients is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, they see results. Why? Because I'm a wizard obviously. Or rather, because these small changes are sustainable and breed bigger changes.⠀⠀⠀
⠀⠀
Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for Diet Coke (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⠀
⠀⠀⠀
When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⠀
⠀⠀⠀
You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⠀
⠀⠀
If you're interested in a custom plan to help bring you even more success with your body goals just shoot me a DM to get the deets!⠀⠀
⁣⠀⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

Posted @withrepost@ryanc_fit 🔥 Small Changes Big Results 🔥⠀⠀
⁣⠀⠀
⚡Follow @ryanc_fit ⚡⁣⁣⁣⁣⁣⠀⠀
⠀⠀
The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⠀
⠀⠀
The very first thing I do with any of my clients is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, they see results. Why? Because I'm a wizard obviously. Or rather, because these small changes are sustainable and breed bigger changes.⠀⠀⠀
⠀⠀
Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for Diet Coke (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⠀
⠀⠀⠀
When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⠀
⠀⠀⠀
You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⠀
⠀⠀
If you're interested in a custom plan to help bring you even more success with your body goals just shoot me a DM to get the deets!⠀⠀
⁣⠀⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

🔥THE TURTLE MINDSET FOR SUCESS🔥
Read below for instructions! 👇👇
-
TAG A FRIEND WHO NEEDS THIS 💪
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
————————
REPOST: @cartergood
- - - - - -
From here on out, I challenge you to do your absolute bestest to have a “Turtle Mindset” with your fitness & weight loss goals 🐢
⠀
Instead of focusing on speed & short-term results 🐇❌...
⠀
You're going to focus on sustainability & long-term success 🐢✅
⠀
Instead of burning out from trying to do everything at once (all or nothing approach) 🐇❌...
⠀
You're going to execute on the things that matter most (consistently good enough) 🐢✅
⠀
Instead of letting physical results dictate your success 🐇❌...
⠀
You're going to remember that scale weight & measurements are volatile. You're going to remember that HOW you get results matters a lot more than how quickly you get 'em 🐢✅
⠀
You're also going to embrace these TWO phrases:
⠀
1️⃣—> “A little too little beats a little too much.”
⠀
If you’re killing yourself in the gym and being overly-restrictive with your diet every single day, you might feel good at first...
⠀
But(t🍑) there’s a very good chance you'll fizzle and burn out.
⠀
(I’ve seen it happen time and time and time and time again…)
⠀
It’s the equivalent of playing poker and going “ALL-IN” every single hand.
⠀
Might work for a while, but it won’t work for long.
⠀
Be conservative. Losing weight is hard already — don’t make it harder than it needs to be.
⠀
2️⃣—> “Slow is Fast.”
⠀ 
In the short-term, taking things slow & steady &  sustainable might not get you as quick of results, but in the long run, you'll end up getting those same results...
⠀ 
The only difference is that you'll actually be able to maintain them since, by that point, you’ll have built a lifestyle around staying lean & healthy.

🔥THE TURTLE MINDSET FOR SUCESS🔥
Read below for instructions! 👇👇
-
TAG A FRIEND WHO NEEDS THIS 💪
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING via DM!
————————
REPOST: @cartergood
- - - - - -
From here on out, I challenge you to do your absolute bestest to have a “Turtle Mindset” with your fitness & weight loss goals 🐢

Instead of focusing on speed & short-term results 🐇❌...

You're going to focus on sustainability & long-term success 🐢✅

Instead of burning out from trying to do everything at once (all or nothing approach) 🐇❌...

You're going to execute on the things that matter most (consistently good enough) 🐢✅

Instead of letting physical results dictate your success 🐇❌...

You're going to remember that scale weight & measurements are volatile. You're going to remember that HOW you get results matters a lot more than how quickly you get 'em 🐢✅

You're also going to embrace these TWO phrases:

1️⃣—> “A little too little beats a little too much.”

If you’re killing yourself in the gym and being overly-restrictive with your diet every single day, you might feel good at first...

But(t🍑) there’s a very good chance you'll fizzle and burn out.

(I’ve seen it happen time and time and time and time again…)

It’s the equivalent of playing poker and going “ALL-IN” every single hand.

Might work for a while, but it won’t work for long.

Be conservative. Losing weight is hard already — don’t make it harder than it needs to be.

2️⃣—> “Slow is Fast.”

In the short-term, taking things slow & steady & sustainable might not get you as quick of results, but in the long run, you'll end up getting those same results...

The only difference is that you'll actually be able to maintain them since, by that point, you’ll have built a lifestyle around staying lean & healthy.

Most Recent

Takes more than working out! Must be consistent on all fronts! #healthiswealth #rest #hydration #fiber #diet #weightloss #fatloss #losefat  #protein

Takes more than working out! Must be consistent on all fronts! #healthiswealth #rest #hydration #fiber #diet #weightloss #fatloss #losefat #protein

#weightloss #fatloss #health #healthlifestyle #workout  #fitness #bodytransformation #dietplan #summerbody #nutrition #exercise #summerbodygoals #calories #healthylifestyle #fatlosscoach  #nutritiontips #fitnessjourney #losefat #fitnessmotivation #goals #london #beactive #behappy #behealthy .
.
.
GOOD TO KNOW❗️
.
.
🔥🔥🔥Kettlebell swings are on of the most effective fat burning exercises. Try adding them in for 30-60 seconds at a time,3-5x.

#weightloss #fatloss #health #healthlifestyle #workout #fitness #bodytransformation #dietplan #summerbody #nutrition #exercise #summerbodygoals #calories #healthylifestyle #fatlosscoach #nutritiontips #fitnessjourney #losefat #fitnessmotivation #goals #london #beactive #behappy #behealthy .
.
.
GOOD TO KNOW❗️
.
.
🔥🔥🔥Kettlebell swings are on of the most effective fat burning exercises. Try adding them in for 30-60 seconds at a time,3-5x.

🤔What's your opinion?
.
FOLLOW 👉 @healthyful_living For More Healthy Tips💪🥑😍
.
✅Tag a friend who needs to see this👀👇
.

🤔What's your opinion?
.
FOLLOW 👉 @healthyful_living For More Healthy Tips💪🥑😍
.
✅Tag a friend who needs to see this👀👇
.

It be like that sometimes. Tag someone who knows‼🤷🏾‍♂️🤣😜
.
🍫🐇🥚Don't let a bad meal ruin the day. Just get back on the wagon next meal

A little Sunday humor. Let's make it a great week
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #protein #proteina #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #proteine #losefat #nutritionfacts #teamgorillawear #weightlosscoach #burnfat #healthyweightloss #getlean

It be like that sometimes. Tag someone who knows‼🤷🏾‍♂️🤣😜
.
🍫🐇🥚Don't let a bad meal ruin the day. Just get back on the wagon next meal

A little Sunday humor. Let's make it a great week
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #protein #proteina #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #proteine #losefat #nutritionfacts #teamgorillawear #weightlosscoach #burnfat #healthyweightloss #getlean

Check out my posts for the week to recap how you can reach your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a new week begins be prepared to crush this upcoming week. A lot of information shared this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's a new week beginning, another chance to get closer to reaching your fat loss goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember what your reasoning behind your motivation to achieve your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#safit #safitfam #sanantoniofitness #dietstartstomorrow #dietstartsmonday #travellife #sundayfunday #summerbody #lifehacks #fitnessforlife #💪 #aestetic #weightlosstips #weightloss #dietstartstomorrow #getgoing #personaltraining #fitcoach #consistency #dietplan #fitspo #weightlosstips #losefat #weighlossprogram #befit #grinddontstop #bosslife

Check out my posts for the week to recap how you can reach your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a new week begins be prepared to crush this upcoming week. A lot of information shared this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's a new week beginning, another chance to get closer to reaching your fat loss goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember what your reasoning behind your motivation to achieve your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#safit #safitfam #sanantoniofitness #dietstartstomorrow #dietstartsmonday #travellife #sundayfunday #summerbody #lifehacks #fitnessforlife #💪 #aestetic #weightlosstips #weightloss #dietstartstomorrow #getgoing #personaltraining #fitcoach #consistency #dietplan #fitspo #weightlosstips #losefat #weighlossprogram #befit #grinddontstop #bosslife

***I’m looking for 5 individuals between 20-40 years old looking to lose body fat, build muscle, & feel sexier in their own skin.⁣
⁣
I am looking for individuals who want to:⁣
⁣
✅ build confidence⁣
✅ look good naked⁣
✅ shed stubborn body fat⁣
✅ build their dream body⁣
⁣
—⁣
⁣
Spots are extremely limited and I’m only looking for 3 more individuals who are ready to make a change today.⁣ ⁣
To apply, fill out the form via the first link in on my profile and I’ll be in touch if you meet the requirements 👍
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.
.
.
#fitness #fatloss #musclegain #dreambody #onlinecoach #flexibledieting #flexiblediet #macros #lowfat #highfat #calories #keto #workouts #losefat #losingfat #workingout #fitnesscoach #trainer #fittips #fitfam #muscles #musclemass #abs #abworkout

***I’m looking for 5 individuals between 20-40 years old looking to lose body fat, build muscle, & feel sexier in their own skin.⁣

I am looking for individuals who want to:⁣

✅ build confidence⁣
✅ look good naked⁣
✅ shed stubborn body fat⁣
✅ build their dream body⁣

—⁣

Spots are extremely limited and I’m only looking for 3 more individuals who are ready to make a change today.⁣ ⁣
To apply, fill out the form via the first link in on my profile and I’ll be in touch if you meet the requirements 👍
.
.
.
.
#fitness #fatloss #musclegain #dreambody #onlinecoach #flexibledieting #flexiblediet #macros #lowfat #highfat #calories #keto #workouts #losefat #losingfat #workingout #fitnesscoach #trainer #fittips #fitfam #muscles #musclemass #abs #abworkout

🔥Can we just take a second to say....WOWZA!!!!???🔥 My friend Tricia is absolutely ROCKING her health! She has EVERY excuse not to.... A son who has type 1 diabetes (that alone is stressful, time consuming, and tough!) and of course... Life gets in the way. This girl is RESILIENT and has melted 100 lbs!! Freaking amazing my friend!!!!
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#hopedealer #transformation #itsyourturn #newlifenewhope #changehappens #lifelonghealth #weightloss #fatburn #joyslinger #health #healthcoachlife #hustle #fatburn #losefat #investinyourself #dontwait

🔥Can we just take a second to say....WOWZA!!!!???🔥 My friend Tricia is absolutely ROCKING her health! She has EVERY excuse not to.... A son who has type 1 diabetes (that alone is stressful, time consuming, and tough!) and of course... Life gets in the way. This girl is RESILIENT and has melted 100 lbs!! Freaking amazing my friend!!!!
.
.
.
.
.
#hopedealer #transformation #itsyourturn #newlifenewhope #changehappens #lifelonghealth #weightloss #fatburn #joyslinger #health #healthcoachlife #hustle #fatburn #losefat #investinyourself #dontwait

Let’s talk results.
-
They are the product of action.
-
Action that doesn’t have consistency, effort and discipline behind it will lead to lack of results (left column).
-
Action that has consistency, effort and intelligence behind it will lead to results (right column).
-
The choice is 100% yours.
-
You know what needs to be done.
-
This is a black and white thing.
-
#fullaffectfitness #infowithaffect #traininggoals #nutritiongoals #fitnessgoals #healthgoals #hypertrophy #gainmuscle #strength #gainstrength #fatloss #losefat #bodyrecomposition #bodyrecomp #goaloriented #actionisrequired #executewithintent #consistency #effort #intelligence #intent #achievegoals #goalhitting #perspective #workhard #hardwork #training #workout #fitness #health

Let’s talk results.
-
They are the product of action.
-
Action that doesn’t have consistency, effort and discipline behind it will lead to lack of results (left column).
-
Action that has consistency, effort and intelligence behind it will lead to results (right column).
-
The choice is 100% yours.
-
You know what needs to be done.
-
This is a black and white thing.
-
#fullaffectfitness #infowithaffect #traininggoals #nutritiongoals #fitnessgoals #healthgoals #hypertrophy #gainmuscle #strength #gainstrength #fatloss #losefat #bodyrecomposition #bodyrecomp #goaloriented #actionisrequired #executewithintent #consistency #effort #intelligence #intent #achievegoals #goalhitting #perspective #workhard #hardwork #training #workout #fitness #health

#weightloss #fatloss #health #healthlifestyle #workout  #fitness #bodytransformation #dietplan #summerbody #nutrition #exercise #summerbodygoals #calories #healthylifestyle #fatlosscoach  #nutritiontips #fitnessjourney #losefat #fitnessmotivation #goals #london #beactive #behappy #behealthy .
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.

AMAZING FAT LOSS FRUITS .
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.
Here are six fruits that will nerver mess up with your fat loss❗️❗️❗️ .
.

Some like banana have more calories than others, but eaten normal quantities fruit will never be a problem.  And if someone tells you fruits makes you fat because it contains sugar,run away. Fruit is good for you in any sens of the term , so make them part of you lifestyle.
.
.

Wich fruit is your favourite? 🍒🥝🍓🍊

#weightloss #fatloss #health #healthlifestyle #workout #fitness #bodytransformation #dietplan #summerbody #nutrition #exercise #summerbodygoals #calories #healthylifestyle #fatlosscoach #nutritiontips #fitnessjourney #losefat #fitnessmotivation #goals #london #beactive #behappy #behealthy .
.
.

AMAZING FAT LOSS FRUITS .
.
.
Here are six fruits that will nerver mess up with your fat loss❗️❗️❗️ .
.

Some like banana have more calories than others, but eaten normal quantities fruit will never be a problem. And if someone tells you fruits makes you fat because it contains sugar,run away. Fruit is good for you in any sens of the term , so make them part of you lifestyle.
.
.

Wich fruit is your favourite? 🍒🥝🍓🍊

It’s easy to judge those who achieve overnight success or gain a lucky break. Truth is, had they not toiled away at their goal for years they would not have been in the right place to attract success. Had they given up or changed their goal, the opportunity may not have been presented to them.

Slow progress does not equal failure. It is progress, however slow because you are moving toward your goals and desires. 
Because when the time is right, success will greet you, not because you are deserving of it or have earned it, but because you have pursued it long enough to know it is your right to claim. 
#healthymomma #healthymama #fitmomgoals #healthymomlife #healthylivingjourney #healthyishappy #healthgoals #transformationcoach #transformyourmind #transformationinprogress #fatlosstransformation #fatlossgoals #fatlosstip #losefatfast #losefat #loseweightnow #slimdown #losebellyfat #eattolosefat #losebodyfat #nodiet #nodietbutlifestyle #nodietapproach #nourishyourself  #nourishyourbody

It’s easy to judge those who achieve overnight success or gain a lucky break. Truth is, had they not toiled away at their goal for years they would not have been in the right place to attract success. Had they given up or changed their goal, the opportunity may not have been presented to them.

Slow progress does not equal failure. It is progress, however slow because you are moving toward your goals and desires.
Because when the time is right, success will greet you, not because you are deserving of it or have earned it, but because you have pursued it long enough to know it is your right to claim.
#healthymomma #healthymama #fitmomgoals #healthymomlife #healthylivingjourney #healthyishappy #healthgoals #transformationcoach #transformyourmind #transformationinprogress #fatlosstransformation #fatlossgoals #fatlosstip #losefatfast #losefat #loseweightnow #slimdown #losebellyfat #eattolosefat #losebodyfat #nodiet #nodietbutlifestyle #nodietapproach #nourishyourself #nourishyourbody

Posted @withrepost • @ryanc_fit 🔥 Small Changes Big Results 🔥⠀⠀
⁣⠀⠀
⚡Follow @ryanc_fit⚡⁣⁣⁣⁣⁣⠀⠀
⠀⠀
The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⠀
⠀⠀
The very first thing I do with any of my clients is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, they see results. Why? Because I'm a wizard obviously. Or rather, because these small changes are sustainable and breed bigger changes.⠀⠀⠀
⠀⠀
Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for Diet Coke (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⠀
⠀⠀⠀
When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⠀
⠀⠀⠀
You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⠀
⠀⠀
If you're interested in a custom plan to help bring you even more success with your body goals just shoot me a DM to get the deets!⠀⠀
⁣⠀⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

Posted @withrepost@ryanc_fit 🔥 Small Changes Big Results 🔥⠀⠀
⁣⠀⠀
⚡Follow @ryanc_fit ⚡⁣⁣⁣⁣⁣⠀⠀
⠀⠀
The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success.⠀⠀⠀
⠀⠀
The very first thing I do with any of my clients is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, they see results. Why? Because I'm a wizard obviously. Or rather, because these small changes are sustainable and breed bigger changes.⠀⠀⠀
⠀⠀
Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for Diet Coke (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⠀
⠀⠀⠀
When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⠀
⠀⠀⠀
You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right!⠀⠀⠀
⠀⠀
If you're interested in a custom plan to help bring you even more success with your body goals just shoot me a DM to get the deets!⠀⠀
⁣⠀⠀
#weightlosscommunity #nutritioncoach #dublinfitfam #corkfitfam #supplementsthatwork #irishfitness #alphalete #sportsnutrition #caloriedeficit #weightcontrol #eatingright #healthytips #ukfitness #fatlosstips #flexibleeating #nutritiontips #naturalweightloss #weightlosstips #losefat #eatsmart

Have you been searching for the best way to burn down excess fat in your body without any side effect? 
Here is one...https://amzn.to/2OksKm6 which is a multi functional pill for weight loss, faster metabolism, appetite suppressant, blo........
#weightloss #loseweightfast #fatburnerpill 
#burnfat #pill #losefat #fatloss

Have you been searching for the best way to burn down excess fat in your body without any side effect?
Here is one...https://amzn.to/2OksKm6 which is a multi functional pill for weight loss, faster metabolism, appetite suppressant, blo........
#weightloss #loseweightfast #fatburnerpill
#burnfat #pill #losefat #fatloss

🙌 🥤SKINNY JUICE🥤 🙌 £32.99 for 50 days worth

Anyone who's looking to lose weight I recommend the amazing skinny juice 👌
This is a customer favorite and results are coming in daily !! ✔Fat burner ✔High caffiene ✔Energy booster ✔Appetite suppressant ✔ Contains multi vitamin blend ✔Shred blend & Berry blend ✔Contains Green tea & Raspberry ketones 
Comes in 5 flavours 💫💫 Also can be used as a pre work out drink 👌👌 If your looking to lose weight or your following a weight loss plan This will work along side it

Message me for more info or check out my website 🙌🙌🙌 https://www.naturalbeautyslimming.com/shop/new-skinny-juice/?ref=120

#naturalbeautyslimming #weightloss #loseweight #supplements #shopping #losefat #skinnyjuice #blueraspberry #freshorange #fruitpunch #strawberryandlime #besties #feedback #amazing #shoponline #realpeople #realresults #multivitamin #bcaas #greenblend #purpleblend #shredblend #hips #belly #messageme #bestonthemarket #slimmingworld #weightwatchers #gym #fitness

🙌 🥤SKINNY JUICE🥤 🙌 £32.99 for 50 days worth

Anyone who's looking to lose weight I recommend the amazing skinny juice 👌
This is a customer favorite and results are coming in daily !! ✔Fat burner ✔High caffiene ✔Energy booster ✔Appetite suppressant ✔ Contains multi vitamin blend ✔Shred blend & Berry blend ✔Contains Green tea & Raspberry ketones
Comes in 5 flavours 💫💫 Also can be used as a pre work out drink 👌👌 If your looking to lose weight or your following a weight loss plan This will work along side it

Message me for more info or check out my website 🙌🙌🙌 https://www.naturalbeautyslimming.com/shop/new-skinny-juice/?ref=120

#naturalbeautyslimming #weightloss #loseweight #supplements #shopping #losefat #skinnyjuice #blueraspberry #freshorange #fruitpunch #strawberryandlime #besties #feedback #amazing #shoponline #realpeople #realresults #multivitamin #bcaas #greenblend #purpleblend #shredblend #hips #belly #messageme #bestonthemarket #slimmingworld #weightwatchers #gym #fitness

😴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

😴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

As we near the launch of Instashred, I’m often asked... “What makes this program different from other plans”?
.
.
My answer is simple and often not expected. I simply reply by saying, “If someone created a plan for you in that they didn’t care how successful it was, but rather how it was built to change your life....How powerful do you think that mission would be? .
.
See, many programs are made for a one size fits all, and the creator just wants to sell as many as possible and often times, rushed putting it together.
.
.
.
Not me.
.
.
.
This is the result of late nights, early mornings, 1.5 years of planning and building all for the opportunity, to completely change your life at the end of the 90 days. Dive in, work your A** off and you’ll see exactly why I believe in it!

As we near the launch of Instashred, I’m often asked... “What makes this program different from other plans”?
.
.
My answer is simple and often not expected. I simply reply by saying, “If someone created a plan for you in that they didn’t care how successful it was, but rather how it was built to change your life....How powerful do you think that mission would be? .
.
See, many programs are made for a one size fits all, and the creator just wants to sell as many as possible and often times, rushed putting it together.
.
.
.
Not me.
.
.
.
This is the result of late nights, early mornings, 1.5 years of planning and building all for the opportunity, to completely change your life at the end of the 90 days. Dive in, work your A** off and you’ll see exactly why I believe in it!

Posted @withrepost • @jameskewfitness Often people struggle to get their protein in and still have some calories to spare for other stuff you like. You know like, donuts, beer, and anything else that’s not “fitness” food.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which is a pretty rough way to stick to your diet long-term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting your protein in from lean sources will free up more calories for all the other treats you’d like to get your teeth into!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @johnjvfit for the great content!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Posted @withrepost@jameskewfitness Often people struggle to get their protein in and still have some calories to spare for other stuff you like. You know like, donuts, beer, and anything else that’s not “fitness” food.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which is a pretty rough way to stick to your diet long-term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting your protein in from lean sources will free up more calories for all the other treats you’d like to get your teeth into!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @johnjvfit for the great content!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

🔹️Fotot lart jane gjate pushimeve verore
🔹️Transformimi ka ndodhur per rreth 3 muaj
🔹️Ky transformim ka ndodhur vetem nepermjet stervitjes intesive dhe te ngrenurit normalisht
🔹️Djetat ekstreme ku ju premtojne humbje peshe te menjehershme pervecse jane te demshe,pas 2 javesh nuk do jeni ne gjendje ta vazhdoni me tej

🔹️Fotot lart jane gjate pushimeve verore
🔹️Transformimi ka ndodhur per rreth 3 muaj
🔹️Ky transformim ka ndodhur vetem nepermjet stervitjes intesive dhe te ngrenurit normalisht
🔹️Djetat ekstreme ku ju premtojne humbje peshe te menjehershme pervecse jane te demshe,pas 2 javesh nuk do jeni ne gjendje ta vazhdoni me tej

Great tip!

Great tip!

🔥DON’T GIVE UP🔥
-
-
________________
No matter what you do, how hard or impossible the end goal may seem, never give up. Joseph set the bar high and then overachieved by not only getting to the same level as his idol, but he surpassed him in a head to head race as well!

Don’t give up on your dreams. It’ll all be worth it in the end.

Yaniv ✌️❤️
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#mindsetcoach #dowhatyoulove #personalgrowth #bossmindset #motivation #motivation101 #fatloss #lifecoaches #successquotes #powerofpositivity #michaelphelps #entrepreneur #nutritionculture #selflove #entrepreneurquotes #goalcrusher #dailymotivation #keepgoing #losefat #reachyourgoals #timeismoney #happylife #morningmotivation #liveyourlife #successcoach #entrepreneurcoach #selfdevelopment #selfimprovement #buildmuscle #happiness
_________________________

🔥DON’T GIVE UP🔥
-
-
________________
No matter what you do, how hard or impossible the end goal may seem, never give up. Joseph set the bar high and then overachieved by not only getting to the same level as his idol, but he surpassed him in a head to head race as well!

Don’t give up on your dreams. It’ll all be worth it in the end.

Yaniv ✌️❤️
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#mindsetcoach #dowhatyoulove #personalgrowth #bossmindset #motivation #motivation101 #fatloss #lifecoaches #successquotes #powerofpositivity #michaelphelps #entrepreneur #nutritionculture #selflove #entrepreneurquotes #goalcrusher #dailymotivation #keepgoing #losefat #reachyourgoals #timeismoney #happylife #morningmotivation #liveyourlife #successcoach #entrepreneurcoach #selfdevelopment #selfimprovement #buildmuscle #happiness
_________________________

Sunday success

I wanted to share with you a little success from Bev, who doesn't know I'm doing this post. 
After worrying, because she weighed herself after 2 weeks...Tut tut....We got over this together and talked through it at official weigh in and realised she's doing fine 💪 
But this can be shown and proven its not all about the numbers on the scale:

Body fat DOWN 13%
Muscle mass UP 7%
Hips DOWN 3cm
Waist DOWN 3cm

Bev keep doing what your doing!
Your doing great!
We still have weeks before Xmas!

WELL DONE 🙌

If you would like more information on our Guaranteed weight loss plan then simply comment 'weight loss' below or send us a private message with the word 'weight loss' 🥰

#success #weightloss #losefat #nomorewobblybits #xmaspartyready 
#tone #stronger💪 
#fitter #healthier #happier

Sunday success

I wanted to share with you a little success from Bev, who doesn't know I'm doing this post.
After worrying, because she weighed herself after 2 weeks...Tut tut....We got over this together and talked through it at official weigh in and realised she's doing fine 💪
But this can be shown and proven its not all about the numbers on the scale:

Body fat DOWN 13%
Muscle mass UP 7%
Hips DOWN 3cm
Waist DOWN 3cm

Bev keep doing what your doing!
Your doing great!
We still have weeks before Xmas!

WELL DONE 🙌

If you would like more information on our Guaranteed weight loss plan then simply comment 'weight loss' below or send us a private message with the word 'weight loss' 🥰

#success #weightloss #losefat #nomorewobblybits #xmaspartyready
#tone #stronger 💪
#fitter #healthier #happier

Follow @susprofoods for more nutrition tips and vegan recipes
.

Reposting @bolafitness:
...
"🔥 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. Suspro High Protein bars have 12g of fiber in each bar, which can always supplement your diet depending on your needs! -⠀
Do you get in enough fiber? Let me know in the comments down below! 👇🏼⠀

Follow @susprofoods for more nutrition tips and vegan recipes
.

Reposting @bolafitness :
...
"🔥 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. Suspro High Protein bars have 12g of fiber in each bar, which can always supplement your diet depending on your needs! -⠀
Do you get in enough fiber? Let me know in the comments down below! 👇🏼⠀

Staying #fit & #healthy at any age can hard, but when you hit your 40s & 50s for many ( #men especially) it can be a #real struggle. 
Changing your #breakfast 🥓🥞 options 🍹🍹is a great place to start. 
Sure it’s tempting to select options that are savoury, but take a closer look at the nutritional information of your consumption options, and consider what #nutrition your body needs to function optimally for the rest of the day... A #simple change can make a world 🌍 of difference 💪💪
Drop me a line for more #tips & #ideas 👍

#fitness #health #food #energy #losefat #feelgreat #fiftyandfit #dads #mums

Staying #fit & #healthy at any age can hard, but when you hit your 40s & 50s for many ( #men especially) it can be a #real struggle.
Changing your #breakfast 🥓🥞 options 🍹🍹is a great place to start.
Sure it’s tempting to select options that are savoury, but take a closer look at the nutritional information of your consumption options, and consider what #nutrition your body needs to function optimally for the rest of the day... A #simple change can make a world 🌍 of difference 💪💪
Drop me a line for more #tips & #ideas 👍

#fitness #health #food #energy #losefat #feelgreat #fiftyandfit #dads #mums

Smash fear in the face; get out of your own way🌹

Smash fear in the face; get out of your own way🌹

CoolSculpting freezes away fat for good ❄️ 9 out of 10 people receive treatment to their abdomen, making it one of the most popular areas to treat. Have you had your free consultation yet? 😃 
_
#coolsculptingresults #coolsculpt #fatlosshelp #losefat #freezefatcells #beautyexperts #medspamagic #fargomedispa #fargomoorhead

CoolSculpting freezes away fat for good ❄️ 9 out of 10 people receive treatment to their abdomen, making it one of the most popular areas to treat. Have you had your free consultation yet? 😃
_
#coolsculptingresults #coolsculpt #fatlosshelp #losefat #freezefatcells #beautyexperts #medspamagic #fargomedispa #fargomoorhead

Let me tell you about our girl Kirstin 💃🏼 who is 15 days into the November coaching group. 
1️⃣ She came to us averaging 1250 calories a day, 15 days later she’s eating over 500 calories PER DAY more. 
2️⃣ She has given her coach complete trust and has managed to hit her numbers Every. Single. Day. During one of the toughest seasons of the year.
3️⃣ She says this about her experience so far...
“Besides how great I feel and how much I'm loving eating more food, is the freedom it's giving me. I'm free from feeling bad about something I eat, I'm free from laying in bed at night feeling like a failure because of how I ate AGAIN- the control has actually given me freedom!! Literally the only thing hard about this is thinking about all the time wasted before joining!!!”
#sfmtransformation  #food #fitfam #macros #iifym #macrocounting #countmacros #BalancedEating #fuelyourbody 
#fitness #health #healthieryou #onlinecoaching #macrocoach 
#buildmuscle #weightloss #losefat #gains #nutritioncoaching#eatinghealthy #healthyeating  #exercise #workout #goals #weightloss  #momsthatlift  #DadBods #Stayfitmom

Let me tell you about our girl Kirstin 💃🏼 who is 15 days into the November coaching group.
1️⃣ She came to us averaging 1250 calories a day, 15 days later she’s eating over 500 calories PER DAY more.
2️⃣ She has given her coach complete trust and has managed to hit her numbers Every. Single. Day. During one of the toughest seasons of the year.
3️⃣ She says this about her experience so far...
“Besides how great I feel and how much I'm loving eating more food, is the freedom it's giving me. I'm free from feeling bad about something I eat, I'm free from laying in bed at night feeling like a failure because of how I ate AGAIN- the control has actually given me freedom!! Literally the only thing hard about this is thinking about all the time wasted before joining!!!”
#sfmtransformation #food #fitfam #macros #iifym #macrocounting #countmacros #BalancedEating #fuelyourbody
#fitness #health #healthieryou #onlinecoaching #macrocoach
#buildmuscle #weightloss #losefat #gains #nutritioncoaching #eatinghealthy #healthyeating #exercise #workout #goals #weightloss #momsthatlift #DadBods #Stayfitmom

⁠🚨 Follow @cmccfitness for daily health & fitness content🚨⁠
.⁠ **REPOST**⁠
@roballenfitness⁠
For fat loss should you do Cardio? Strength training? Both?🤔⁠
.⁠
.⁠
⁠
.⁠
People focus so much on which burns more calories but this isn’t even the important part. When you focus solely on calories, you’re still focusing on losing weight vs losing fat.⁠
-⁠
Calorie/energy balance is about weight loss — not fat loss.⁠
-⁠
The true benefit to strength training is how it forces your body to DISTRIBUTE that energy. A good lift puts your body into a state where it knows it needs to send nutrients to the muscles.⁠
-⁠
Think of it this way:⁠
-⁠
When you lift weights or aim to get stronger while you’re in a calorie deficit — however you create that deficit — you’re essentially telling your body:⁠
-⁠
“Hey, um, I know you need energy because you’re not getting enough from food, but we’re doing these deadlifts and trying to do chin ups, so you’re gonna have to take fat for energy because I clearly need the muscle.”⁠
-⁠
Without any fancy words, that is basically what’s happening. Weight training and protein signals to your body the muscle has to stay. Your body isn’t dumb, it does what it needs to do to support your body’s environment and needs.⁠
-⁠
But if all you do is cardio your body will eventually decide that muscle can go along with the fat.⁠
-⁠
And if that happens, you aren’t getting leaner — just smaller.⁠
-⁠
And that’s not what you signed up for right?⁠
-⁠
So no, I don’t have a problem with cardio. I just have science and a simple way to explain that cardio alone isn’t gonna help get you get lean.⁠
-⁠
By all means, you can do just cardio and lose fat — but eventually it’ll come with losing muscle. And if you just like cardio? Go for it.⁠
.⁠
Back to me. If you have any questions, ask away. 🤗⁠
.⁠
.⁠
.⁠
⁠
#weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #fatlosstips #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #workoutmotivation #gymtime #strengthtraining #gym ( #📷 @roballenfitness )

⁠🚨 Follow @cmccfitness for daily health & fitness content🚨⁠
.⁠ **REPOST**⁠
@roballenfitness
For fat loss should you do Cardio? Strength training? Both?🤔⁠
.⁠
.⁠

.⁠
People focus so much on which burns more calories but this isn’t even the important part. When you focus solely on calories, you’re still focusing on losing weight vs losing fat.⁠
-⁠
Calorie/energy balance is about weight loss — not fat loss.⁠
-⁠
The true benefit to strength training is how it forces your body to DISTRIBUTE that energy. A good lift puts your body into a state where it knows it needs to send nutrients to the muscles.⁠
-⁠
Think of it this way:⁠
-⁠
When you lift weights or aim to get stronger while you’re in a calorie deficit — however you create that deficit — you’re essentially telling your body:⁠
-⁠
“Hey, um, I know you need energy because you’re not getting enough from food, but we’re doing these deadlifts and trying to do chin ups, so you’re gonna have to take fat for energy because I clearly need the muscle.”⁠
-⁠
Without any fancy words, that is basically what’s happening. Weight training and protein signals to your body the muscle has to stay. Your body isn’t dumb, it does what it needs to do to support your body’s environment and needs.⁠
-⁠
But if all you do is cardio your body will eventually decide that muscle can go along with the fat.⁠
-⁠
And if that happens, you aren’t getting leaner — just smaller.⁠
-⁠
And that’s not what you signed up for right?⁠
-⁠
So no, I don’t have a problem with cardio. I just have science and a simple way to explain that cardio alone isn’t gonna help get you get lean.⁠
-⁠
By all means, you can do just cardio and lose fat — but eventually it’ll come with losing muscle. And if you just like cardio? Go for it.⁠
.⁠
Back to me. If you have any questions, ask away. 🤗⁠
.⁠
.⁠
.⁠

#weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #fatlosstips #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #workoutmotivation #gymtime #strengthtraining #gym ( #📷 @roballenfitness )

Hosszú út után másra sem vágytam , csak a napi 1 krémlevesemre 🥰
2db padlizsán sütve 
2 gerezd fokhagyma
1 fej vöröshagyma
1dl 30%-os tejszín 
Só 
Bors
Víz
Holnaptól vissza a kemény diétára☝🏻 a szabadság az szabadság , habár annyit mentünk minden nap , mint állat ‘🏔🍽🍆🧅 #ketostory_aida #mutimiteszel #mutimiteszel_fitt #húsosétel #ketofood  #ketogèn #myketo #gyorsanvalamufinomat #testnevelés #mitfőzzek #lowcarb #low_carb #receptötlet #lefogytam  #fogyás #kajafotó #ketotransformation  #highfat #losefat #burnfat #magyarketo #receptelő #ketogéndiéta #magyarblogger #magyarblog #magyarbloggerközösség

Hosszú út után másra sem vágytam , csak a napi 1 krémlevesemre 🥰
2db padlizsán sütve
2 gerezd fokhagyma
1 fej vöröshagyma
1dl 30%-os tejszín

Bors
Víz
Holnaptól vissza a kemény diétára☝🏻 a szabadság az szabadság , habár annyit mentünk minden nap , mint állat ‘🏔🍽🍆🧅 #ketostory_aida #mutimiteszel #mutimiteszel_fitt #húsosétel #ketofood #ketogèn #myketo #gyorsanvalamufinomat #testnevelés #mitfőzzek #lowcarb #low_carb #receptötlet #lefogytam #fogyás #kajafotó #ketotransformation #highfat #losefat #burnfat #magyarketo #receptelő #ketogéndiéta #magyarblogger #magyarblog #magyarbloggerközösség

“Id love to get fit but I hate the gym”

Not getting started on your fitness because you hate the gym is like not driving because you hate Formula 1. 
The gym is one small avenue, one tool in the myriad of fitness, health and exercise pursuits.

Not liking the gym is common, very common in fact

And forcing yourself into an environment you don't enjoy will result in you giving up and confirming the “fact” that fitness is not for you.

Key Points: -Fat loss will come massively from your nutrition. If you goal is fat los start with the grub.
-If you are a beginner the gym might be miles aways from what you need, your body, 2m of space and 20 minutes is what you need
-The gym is a great tool, however even most gym goers are using it incorrectly. Build up to using it by first enjoying exercise and then embedding it as a habit. The gym could be an avenue you pursue in the future
-There is no one size fits all for fitness. Find you fit and get going.

Hating the gym is no excuse for not getting started
.
.
#gym #goals #fitbody #fitness #losefat #leanbody #training #strength #muscle #tone #lean #healthy #pt #coach #40plusfit

“Id love to get fit but I hate the gym”

Not getting started on your fitness because you hate the gym is like not driving because you hate Formula 1.
The gym is one small avenue, one tool in the myriad of fitness, health and exercise pursuits.

Not liking the gym is common, very common in fact

And forcing yourself into an environment you don't enjoy will result in you giving up and confirming the “fact” that fitness is not for you.

Key Points: -Fat loss will come massively from your nutrition. If you goal is fat los start with the grub.
-If you are a beginner the gym might be miles aways from what you need, your body, 2m of space and 20 minutes is what you need
-The gym is a great tool, however even most gym goers are using it incorrectly. Build up to using it by first enjoying exercise and then embedding it as a habit. The gym could be an avenue you pursue in the future
-There is no one size fits all for fitness. Find you fit and get going.

Hating the gym is no excuse for not getting started
.
.
#gym #goals #fitbody #fitness #losefat #leanbody #training #strength #muscle #tone #lean #healthy #pt #coach #40plusfit

🔥🔥Progressive overload💥💥 ⠀
.⠀
⠀
The key to gaining muscle is progressive overload! This simply means increasing the amount of work you are doing over time!⁣⁣⁣⠀
⁣⁣⁣⠀
Here are 4 ways to progressively overload:⁣⁣⁣⠀
⁣⁣⁣⠀
1. INCREASE THE WEIGHT⁣⁣⁣⠀
⁣⁣⁣⠀
Simply keep your reps the same every week, but increase the weight by 2-5%. If you're beginner you can probably do this for a couple of months, before it then becomes time to adopt a slower progression scheme.⁣⁣⁣⠀
⁣⁣⁣⠀
2. INCREASE THE REPS (at the same weight)⁣⁣⁣⠀
⁣⁣⁣⠀
For example, let's say we've someone who can squat 120kg for 3 sets in the 6-8 rep range⁣⁣⁣⠀
⁣⁣⁣⠀
Week 1 - 120kg x 6,6,6⁣⁣⁣⠀
Week 2 - 120kg x 6,7,7⁣⁣⁣⠀
Week 3 - 120kg x 8,8,7⁣⁣⁣⠀
Week 4 - 120kg x 8,8,8⁣⁣⁣⠀
⁣⁣⁣⠀
Then, you increase the weight to 125kg and start building up from the bottom of the rep range again. ⁣⁣⁣⠀
⁣⁣⁣⠀
3. IMPROVE YOUR FORM⁣⁣⁣⠀
⁣⁣⁣⠀
An improvement in your form is also a type of progressive overload. Of course, you should never be lifting with dodgy form in the first place, so if your form isn't textbook perfect, this would be the first place to start!⁣⁣⁣⠀
⁣⁣⁣⠀
However, if you have been lifting with dodgy form and only doing half reps, then improving your form is actually a type of overload, because it is HARDER to perform exercises with good form.⁣⁣⁣⠀
⁣⁣⁣⠀
4. DECREASE IN RPE⁣⁣⁣⠀
⁣⁣⁣⠀
RPE stands for 'rating of perceived exertion'.⁣⁣⁣⠀
⁣⁣⁣⠀
A 10/10 RPE means you were at muscular failure. A 9/10 means you had 1 rep left, 8/10 means you had 2 reps left etc.⁣⁣⁣⠀
⁣⁣⁣⠀
Therefore if there's a reduction in RPE, that means a set has become easier, meaning you've gained strength!⁣⁣⁣⠀
⁣⠀
---⠀
Follow @elementrioo for daily valuable insights on health and fitness.⠀
⠀
All credits to respective owner. @jameskewfitness

🔥🔥Progressive overload💥💥 ⠀
.⠀

The key to gaining muscle is progressive overload! This simply means increasing the amount of work you are doing over time!⁣⁣⁣⠀
⁣⁣⁣⠀
Here are 4 ways to progressively overload:⁣⁣⁣⠀
⁣⁣⁣⠀
1. INCREASE THE WEIGHT⁣⁣⁣⠀
⁣⁣⁣⠀
Simply keep your reps the same every week, but increase the weight by 2-5%. If you're beginner you can probably do this for a couple of months, before it then becomes time to adopt a slower progression scheme.⁣⁣⁣⠀
⁣⁣⁣⠀
2. INCREASE THE REPS (at the same weight)⁣⁣⁣⠀
⁣⁣⁣⠀
For example, let's say we've someone who can squat 120kg for 3 sets in the 6-8 rep range⁣⁣⁣⠀
⁣⁣⁣⠀
Week 1 - 120kg x 6,6,6⁣⁣⁣⠀
Week 2 - 120kg x 6,7,7⁣⁣⁣⠀
Week 3 - 120kg x 8,8,7⁣⁣⁣⠀
Week 4 - 120kg x 8,8,8⁣⁣⁣⠀
⁣⁣⁣⠀
Then, you increase the weight to 125kg and start building up from the bottom of the rep range again. ⁣⁣⁣⠀
⁣⁣⁣⠀
3. IMPROVE YOUR FORM⁣⁣⁣⠀
⁣⁣⁣⠀
An improvement in your form is also a type of progressive overload. Of course, you should never be lifting with dodgy form in the first place, so if your form isn't textbook perfect, this would be the first place to start!⁣⁣⁣⠀
⁣⁣⁣⠀
However, if you have been lifting with dodgy form and only doing half reps, then improving your form is actually a type of overload, because it is HARDER to perform exercises with good form.⁣⁣⁣⠀
⁣⁣⁣⠀
4. DECREASE IN RPE⁣⁣⁣⠀
⁣⁣⁣⠀
RPE stands for 'rating of perceived exertion'.⁣⁣⁣⠀
⁣⁣⁣⠀
A 10/10 RPE means you were at muscular failure. A 9/10 means you had 1 rep left, 8/10 means you had 2 reps left etc.⁣⁣⁣⠀
⁣⁣⁣⠀
Therefore if there's a reduction in RPE, that means a set has become easier, meaning you've gained strength!⁣⁣⁣⠀
⁣⠀
---⠀
Follow @elementrioo for daily valuable insights on health and fitness.⠀

All credits to respective owner. @jameskewfitness

*
#LosingWeightIsHard....#BeingFatIsHard....Being unhealthy KILLS...
*
#PICKYOURHARD!
*
I’ve had many ups and downs on the #weightlossjourney as of late...
*
This is just an #appreciationpost to show that all in all I’ve taken my health seriously enough to still be able to wear some/most of my clothing that’s at least 3 years old😆😉65-70lbs gone....#maintainingweightloss can be a doozy!!!
___________________________________________________________
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*
*
#stayinghealthy #beingfit #losinginches #sundaylove #selflove #naturalweightloss #losefat #gettinghealthy #teamfitness #nodayzoff #beyondthescale #nsv #chooseyourhard #newweeknewstart #falldown7getup8 #weighinday #trusttheprocess #trustyourprocess #healthybodyhealthymind #fitmomof3 #fitpost #fitnessjourney #blackwomendoworkout #blackmomskillingit

*
#LosingWeightIsHard .... #BeingFatIsHard ....Being unhealthy KILLS...
*
#PICKYOURHARD !
*
I’ve had many ups and downs on the #weightlossjourney as of late...
*
This is just an #appreciationpost to show that all in all I’ve taken my health seriously enough to still be able to wear some/most of my clothing that’s at least 3 years old😆😉65-70lbs gone.... #maintainingweightloss can be a doozy!!!
___________________________________________________________
*
*
*
#stayinghealthy #beingfit #losinginches #sundaylove #selflove #naturalweightloss #losefat #gettinghealthy #teamfitness #nodayzoff #beyondthescale #nsv #chooseyourhard #newweeknewstart #falldown7getup8 #weighinday #trusttheprocess #trustyourprocess #healthybodyhealthymind #fitmomof3 #fitpost #fitnessjourney #blackwomendoworkout #blackmomskillingit

My kind of fridge! 🍑 🍊 🍍 •
Follow @inspiration.weightloss
Follow @inspiration.weightloss
Follow @inspiration.weightloss

My kind of fridge! 🍑 🍊 🍍 •
Follow @inspiration.weightloss
Follow @inspiration.weightloss
Follow @inspiration.weightloss

Congratulations to Christina for taking third place on our transformation challenge! 🥉 Third place wins a product of choice and Christina went with an amazing product called Forza Burn🔥! Good job Christina on taking 3rd place...you did an awesome job!!💪🏼👍🏻 Keep up the good work!💪🏼👍🏻

Congratulations to Christina for taking third place on our transformation challenge! 🥉 Third place wins a product of choice and Christina went with an amazing product called Forza Burn🔥! Good job Christina on taking 3rd place...you did an awesome job!!💪🏼👍🏻 Keep up the good work!💪🏼👍🏻

Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⁠
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⁠
-⁠
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⁠
-⁠
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⁠
-⁠
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⁠
-⁠
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⁠
-⁠
Which of these is the biggest struggle for you? Let me know in the comments!⁠
-⁠
#supplements #proteine #losefat  #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein  #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife ⁠

Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⁠
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⁠
-⁠
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⁠
-⁠
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⁠
-⁠
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⁠
-⁠
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⁠
-⁠
Which of these is the biggest struggle for you? Let me know in the comments!⁠
-⁠
#supplements #proteine #losefat #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains 💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife

rep·e·ti·tion⁣
/ˌrepəˈtiSH(ə)n/⁣ ⁣
the action of repeating something that has already been said or written.⁣
⁣
Yes I typically eat a lot of the same things and yes I’ll keep sharing them with you. ⁣
⁣
I do this because there are so many⁣
accounts that will share these beautiful bowls of healthy food or “macro friendly” treats but let’s be real...⁣
⁣
That’s not real life!  If you talk to anyone who has been through a lengthy diet and been successful will tell you it’s not pretty açaí bowls every day. ⁣
⁣
It’s a repetitive cycle of foods that taste good to you and work well with your body so you feel as good as you can. ⁣
⁣
How do you get through this without going insane? ⁣
✨Add foods in your diet you actually like! ⁣
✨Understand a calorie deficit isn’t FOREVER⁣
✨Enjoy the mental strength you are gaining⁣
✨Drink the damn water ⁣
✨Remember why you chose to diet! ⁣
⁣
Now there are many other things that can be added to that list but these are just a few. ⁣
⁣
I get that there are many other life factors but hopefully some of these tips can give you that extra nudge in the right direction 🙏🏼😊️

rep·e·ti·tion⁣
/ˌrepəˈtiSH(ə)n/⁣ ⁣
the action of repeating something that has already been said or written.⁣

Yes I typically eat a lot of the same things and yes I’ll keep sharing them with you. ⁣

I do this because there are so many⁣
accounts that will share these beautiful bowls of healthy food or “macro friendly” treats but let’s be real...⁣

That’s not real life! If you talk to anyone who has been through a lengthy diet and been successful will tell you it’s not pretty açaí bowls every day. ⁣

It’s a repetitive cycle of foods that taste good to you and work well with your body so you feel as good as you can. ⁣

How do you get through this without going insane? ⁣
✨Add foods in your diet you actually like! ⁣
✨Understand a calorie deficit isn’t FOREVER⁣
✨Enjoy the mental strength you are gaining⁣
✨Drink the damn water ⁣
✨Remember why you chose to diet! ⁣

Now there are many other things that can be added to that list but these are just a few. ⁣

I get that there are many other life factors but hopefully some of these tips can give you that extra nudge in the right direction 🙏🏼😊️

Great workout for upper body/core strength 
dips to leg raises 
#workout#fitness#fitlife#motivation#thenx#gymlife#losefat #fitnessambassador #fitfam

Great workout for upper body/core strength
dips to leg raises
#workout #fitness #fitlife #motivation #thenx #gymlife #losefat #fitnessambassador #fitfam

CHECK THE TECHNIQUE!!!
.
Lifting weights is a skill!!
.
When you think about it that way and execute that way for a while… you get stronger quicker AND your joints, energy and stress levels feel much better!
.
The more you are feeling like you are holding on for dear life during your workouts… the quicker you will burn out, get hurt or just get sick and tired of it!
.
Get your form in check and work to make it better ALL THE TIME!
.
Some points to consider while watching this video next time you are lifting… particularly pressing some weight.  Dumbells or Barbell OR whatever fun specialty bar you have access to!
.
👉 Set your Arch of Tension.  Shoulder blades pinched down and back!  Butt squeezed to keep tension through the midsection AND feet solid into the floor pushing down and away (BUT NEVER MOVING)
.
👉 Set tension by bracing and keeping some air inside!!
.
👉 Pull the bar to the lockout position before starting your first rep and be sure you are tight throughout your body! .
👉 Have control of the down portion.  Think of rowing it down and never letting it dive bomb down.
.
👉 Take your time to reset your tension as fatigue sets in!
.
👉 Keep every rep looks as close to the last rep as possible, the only thing that should change is the speed of the rep.  The last rep should be slower than the first BUT in the same bar path!
.
👉 Full body tightness leads to a stronger and healthier exercise.
.
👉 I also 90% of the time would have stopped at 9.  If you are constantly pushing reps that look like my 10th, nagging pains, injuries and burnout are right around the corner!
.
Want to know more about how to train without feeling beat up while also drastically reducing your chance of nagging pain or injury??? .
Shoot me a DM before the AST METHOD 101 starts in December!!
.
#athleticstrengthtraining #getstrong #staystrong #bestrong #train4life #fitnessmotivation #physicalculture #ashlandmassachusetts #hopkintonmassachusetts #framingham #hollistonmassachusetts #grouptraining #strongandsexy #getinshape #personaltrainer #boston #spartanracetraining #getbetter #exercisemotivation #bostonfitness #metrowestma #losefat #summeriscoming #weighttraining #spartanrace

CHECK THE TECHNIQUE!!!
.
Lifting weights is a skill!!
.
When you think about it that way and execute that way for a while… you get stronger quicker AND your joints, energy and stress levels feel much better!
.
The more you are feeling like you are holding on for dear life during your workouts… the quicker you will burn out, get hurt or just get sick and tired of it!
.
Get your form in check and work to make it better ALL THE TIME!
.
Some points to consider while watching this video next time you are lifting… particularly pressing some weight.  Dumbells or Barbell OR whatever fun specialty bar you have access to!
.
👉 Set your Arch of Tension.  Shoulder blades pinched down and back!  Butt squeezed to keep tension through the midsection AND feet solid into the floor pushing down and away (BUT NEVER MOVING)
.
👉 Set tension by bracing and keeping some air inside!!
.
👉 Pull the bar to the lockout position before starting your first rep and be sure you are tight throughout your body! .
👉 Have control of the down portion.  Think of rowing it down and never letting it dive bomb down.
.
👉 Take your time to reset your tension as fatigue sets in!
.
👉 Keep every rep looks as close to the last rep as possible, the only thing that should change is the speed of the rep.  The last rep should be slower than the first BUT in the same bar path!
.
👉 Full body tightness leads to a stronger and healthier exercise.
.
👉 I also 90% of the time would have stopped at 9.  If you are constantly pushing reps that look like my 10th, nagging pains, injuries and burnout are right around the corner!
.
Want to know more about how to train without feeling beat up while also drastically reducing your chance of nagging pain or injury??? .
Shoot me a DM before the AST METHOD 101 starts in December!!
.
#athleticstrengthtraining #getstrong #staystrong #bestrong #train4life #fitnessmotivation #physicalculture #ashlandmassachusetts #hopkintonmassachusetts #framingham #hollistonmassachusetts #grouptraining #strongandsexy #getinshape #personaltrainer #boston #spartanracetraining #getbetter #exercisemotivation #bostonfitness #metrowestma #losefat #summeriscoming #weighttraining #spartanrace

I give myself 6 hours per week. 1 hour per day, 6x per week to work on myself. Working out is more than just trying to build a physique for me... it’s ME time. It’s the hour I NEED away from the kids, to DESTRESS, and to GET OUT of my own head. As a mom, it can be hard to ALLOW myself to take that hour because there are a million other things that need to be done or the kids would like to do something more fun than play at a gym daycare. But it’s what I NEED to be a better mom and wife and they can have me the other 96.43% of my week. 
#mom #momlife #momsofinstagram #mombodytransformation #momblogger #momofboys #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightwatchers #weightwatcherssupport #fitmom #fitnessmotivation #fit #mentalhealth #mindfulness #fitspo #veganfitmom #momswholift #momoftwo #loseweightfast #losebellyfat #losefat #strongwomen #strongnotskinny #strongwoman #stronggirls #strongmom #selfcare

I give myself 6 hours per week. 1 hour per day, 6x per week to work on myself. Working out is more than just trying to build a physique for me... it’s ME time. It’s the hour I NEED away from the kids, to DESTRESS, and to GET OUT of my own head. As a mom, it can be hard to ALLOW myself to take that hour because there are a million other things that need to be done or the kids would like to do something more fun than play at a gym daycare. But it’s what I NEED to be a better mom and wife and they can have me the other 96.43% of my week.
#mom #momlife #momsofinstagram #mombodytransformation #momblogger #momofboys #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightwatchers #weightwatcherssupport #fitmom #fitnessmotivation #fit #mentalhealth #mindfulness #fitspo #veganfitmom #momswholift #momoftwo #loseweightfast #losebellyfat #losefat #strongwomen #strongnotskinny #strongwoman #stronggirls #strongmom #selfcare

Convenient Protein Sources by @premium.fitness.tips
-
If you are enjoying my content or find it helpful, drop a like and follow, it would really help me out! ⬇️⬇️
➡️FOLLOW @premium.fitness.tips
➡️FOLLOW @premium.fitness.tips
➡️FOLLOW @premium.fitness.tips
-
Here are some convenient protein sources that require absolutely no effort to prepare! Although the cost can be quite big at the end of the month and it is usually cheaper to meal prep, if you are ever in a hurry, these would be the best bet! In the end, as you as you hit your daily macros, it doesn’t really matter where you get your protein from but be sure to check labels as added sugar can be a major setback in seeing those lean gains!
-
-
#instagood #fitness #fittips #fit #fitnesstips #diet #diettips #diettip #macros #foodtips #mealprep #mealpreptips #fitnessmotivation #justlift #lift #leangains #losefat #gainmuscle #musclemass
#gainer #gains #gymtips #gym #gymmotivation #gymlife

Convenient Protein Sources by @premium.fitness.tips
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If you are enjoying my content or find it helpful, drop a like and follow, it would really help me out! ⬇️⬇️
➡️FOLLOW @premium.fitness.tips
➡️FOLLOW @premium.fitness.tips
➡️FOLLOW @premium.fitness.tips
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Here are some convenient protein sources that require absolutely no effort to prepare! Although the cost can be quite big at the end of the month and it is usually cheaper to meal prep, if you are ever in a hurry, these would be the best bet! In the end, as you as you hit your daily macros, it doesn’t really matter where you get your protein from but be sure to check labels as added sugar can be a major setback in seeing those lean gains!
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#instagood #fitness #fittips #fit #fitnesstips #diet #diettips #diettip #macros #foodtips #mealprep #mealpreptips #fitnessmotivation #justlift #lift #leangains #losefat #gainmuscle #musclemass
#gainer #gains #gymtips #gym #gymmotivation #gymlife

Having Lunch today at sushi 🍣 buffet. Go to gym later.Have a great weekend everyone.

Having Lunch today at sushi 🍣 buffet. Go to gym later.Have a great weekend everyone.

USUALLY Deonte Yak Cade WOULD BE QUICK TO DROP THAT 40 ON LADY TO GET ZESTY!  BUT
IT TOOK HIM JUST 2 MONTHS TO DROP IT THIS TIME
**************** 40 LBS DOWN *********************** ( ONLINE TRAINING ONLY )
HE WAS BOUT TO PASS OUT HIS FIRST DAY WITH ME, AND WAS SORE AS HELL, BUT NOW LOOK AT HIM!
#MrZesty 
#PonyTail 
#Terminator 
AS ALWAYS, I DID ALL THE WORK!
#NothinButResults 
MEAL PLANS, GROUP TRAINING, 1 ON 1 TRAINING AND ONLINE TRAINING!
***** LINK IS IN THE BIO ******
404-839-2583 CALL OR TEXT
#ABZFITNESS 
#loseweight #losefat #fatloss #gym #fitness #train #atltrainer #atlanta #stonemountain #workout #results #weightloss #weightlosstransformation #beforeandafter #weightlossjourney #motivation  #atl

USUALLY Deonte Yak Cade WOULD BE QUICK TO DROP THAT 40 ON LADY TO GET ZESTY! BUT
IT TOOK HIM JUST 2 MONTHS TO DROP IT THIS TIME
**************** 40 LBS DOWN *********************** ( ONLINE TRAINING ONLY )
HE WAS BOUT TO PASS OUT HIS FIRST DAY WITH ME, AND WAS SORE AS HELL, BUT NOW LOOK AT HIM!
#MrZesty
#PonyTail
#Terminator
AS ALWAYS, I DID ALL THE WORK!
#NothinButResults
MEAL PLANS, GROUP TRAINING, 1 ON 1 TRAINING AND ONLINE TRAINING!
***** LINK IS IN THE BIO ******
404-839-2583 CALL OR TEXT
#ABZFITNESS
#loseweight #losefat #fatloss #gym #fitness #train #atltrainer #atlanta #stonemountain #workout #results #weightloss #weightlosstransformation #beforeandafter #weightlossjourney #motivation   #atl

🔥OPENING THE FRIDGE🔥
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________________
This may seem like an obvious fix to some, but hear me out.

How often do you mindlessly go fridge surfing simply because you’re bored? One of the keys to fat loss is becoming mindful & conscious of the food you eat.

Often times we may think we’re hungry and head straight for the fridge, when in reality we’re bored, eating due to emotional reasons, we confuse hunger for thirst, etc.

Next time you try and grab a snack from the fridge, try to make sure that you’re actually hungry, and opt for a fruit or a healthier snack that will provide you with some micronutrients and satiety as well.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#fatloss #dietplan #diet #calories #highprotein #fatlossjourney #sportsnutrition #nutritionculture #weightlosscoach #nutritionist #musclefood #eatcleantrainmean #losefat #diets #proteins #getshredded #nutritiontips #mindfuleating #fatlosstips #diettruths #diettips #6packabs #nutritionplan #caloriedeficit #calorieburn #howtoloseweight #healthyweightloss #gains💪 #fatlosscoach 
_________________________

🔥OPENING THE FRIDGE🔥
-
-
________________
This may seem like an obvious fix to some, but hear me out.

How often do you mindlessly go fridge surfing simply because you’re bored? One of the keys to fat loss is becoming mindful & conscious of the food you eat.

Often times we may think we’re hungry and head straight for the fridge, when in reality we’re bored, eating due to emotional reasons, we confuse hunger for thirst, etc.

Next time you try and grab a snack from the fridge, try to make sure that you’re actually hungry, and opt for a fruit or a healthier snack that will provide you with some micronutrients and satiety as well.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#fatloss #dietplan #diet #calories #highprotein #fatlossjourney #sportsnutrition #nutritionculture #weightlosscoach #nutritionist #musclefood #eatcleantrainmean #losefat #diets #proteins #getshredded #nutritiontips #mindfuleating #fatlosstips #diettruths #diettips #6packabs #nutritionplan #caloriedeficit #calorieburn #howtoloseweight #healthyweightloss #gains 💪 #fatlosscoach
_________________________

🔥 12 FRUITS HIGH IN FIBER 🔥⠀
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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! 💩⠀
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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. 🤔⠀
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Here are some fruits that should help you get closer to your fiber goals! 🙌🏽⠀
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Fiber can also be found in vegetables, whole grains, legumes, nuts, and avocado's! But fruits are also a great option! 🍎⠀
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Some fruits are higher in fiber than others, this list contains some of the fruits highest in fiber. 👌🏽⠀
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Do you get in enough fiber? Let me know in the comments down below! 👇🏼⠀
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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

Can’t wait to get back to my workout routine tomorrow.☺️ This last week was one for the books. Life really hit me with a lot. I didn’t allow that to affect my mindset too much or the fact I had goals I had to hit that I wasn’t tryna give up on. .
I’m not on this journey because it looked easy. I’m on it because it’s gonna get me to a more comfortable life.🤷🏼‍♀️ There’s a little thing I’ve heard, “being obese it hard. Losing weight is hard. Pick your hard.”
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Have wonderful day.💖💖
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#weightloss #weightlossjourney #fitness #myfitnessjourney #fitnessjourney #health #healthjourney #fitfatgirl #fitfat #fitfam #weightlosspals #fattofit #fatasstobadass #weightlossyoutuber #myfitnesspal #MFP #myfitnesspaljourney #losefat #countcalories #hydrate #fatgirlfedup #fedupfam #fattofit #fatasstobadass #obesetobeast #obese #obesetofit #pickyourselfup

Can’t wait to get back to my workout routine tomorrow.☺️ This last week was one for the books. Life really hit me with a lot. I didn’t allow that to affect my mindset too much or the fact I had goals I had to hit that I wasn’t tryna give up on. .
I’m not on this journey because it looked easy. I’m on it because it’s gonna get me to a more comfortable life.🤷🏼‍♀️ There’s a little thing I’ve heard, “being obese it hard. Losing weight is hard. Pick your hard.”
.
.
Have wonderful day.💖💖
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.
.
.
.
.
. .

#weightloss #weightlossjourney #fitness #myfitnessjourney #fitnessjourney #health #healthjourney #fitfatgirl #fitfat #fitfam #weightlosspals #fattofit #fatasstobadass #weightlossyoutuber #myfitnesspal #MFP #myfitnesspaljourney #losefat #countcalories #hydrate #fatgirlfedup #fedupfam #fattofit #fatasstobadass #obesetobeast #obese #obesetofit #pickyourselfup

The goal of your training is not to get a sick pump or to make yourself feel sore (those things may happen, but they are not the goal.)⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This goal is to get measurably stronger over time.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you get stronger?⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prioritise compound lifts (squats, deadlifts, lunges, presses, rows.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure your form is textbook perfect.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
And then — it’s gonna shock you — just add weight.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just a little more work each time. A little more weight, or a few more reps at the same weight (then add weight the next week for sure)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s it. Start light, add weight slowly, but never at the expense of your form. Your body will eventually be challenged, and while you’re away from the gym, it will adapt at the nervous (use current muscle better) and muscular systems (add muscle) so you get stronger.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're in a calorie deficit, then just remember, at a certain point your strength gain is going to taper off, as gaining strength becomes impossible beyond a certain point when you're in a deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll need to increase your calories to continue to drive progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @chadhargrove1 for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

The goal of your training is not to get a sick pump or to make yourself feel sore (those things may happen, but they are not the goal.)⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This goal is to get measurably stronger over time.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So how do you get stronger?⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prioritise compound lifts (squats, deadlifts, lunges, presses, rows.)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure your form is textbook perfect.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
And then — it’s gonna shock you — just add weight.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just a little more work each time. A little more weight, or a few more reps at the same weight (then add weight the next week for sure)⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s it. Start light, add weight slowly, but never at the expense of your form. Your body will eventually be challenged, and while you’re away from the gym, it will adapt at the nervous (use current muscle better) and muscular systems (add muscle) so you get stronger.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're in a calorie deficit, then just remember, at a certain point your strength gain is going to taper off, as gaining strength becomes impossible beyond a certain point when you're in a deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You'll need to increase your calories to continue to drive progressive overload.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @chadhargrove1 for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

FAT LOSS MYTH BUSTING by @PeteCataldo⠀
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🙄Low-Carb Larry is on that bullshit again. Tell your buddy to back off of the water cooler sermons about carbs being the devil. Awesome. He lost 7.6 pounds in two weeks by "going Keto" or whatever. But that's not the only way to lose weight.⠀
.⠀
👍🏽You can absolutely eat carbs and lose weight. You can absolutely eat sugar and lose weight. You can absolutely eat fatty foods and you know what? You'll still lose weight. You can even have a donut ... or pizza ... or fries.⠀
.⠀
⚖️It all boils down to how you balance your calories. If you put yourself in a calorie deficit consistently, you will lose weight over time. That's science. And that science is undefeated.⠀
.⠀
⏰Worry less about when you eat. Worry more about how much you're eating. But if you nail your calories, get adequate protein and find some time every week to lift heavy shit a few times, you'll do just fine.⠀
.⠀
🍎Now, will you feel better if you balance your caloric deficit with a nice combination of whole, natural, nutrient-dense foods (like veggies, lean meats and fruits)? Absolutely.⠀
.⠀
🔥But, don't let the Low-Carb Larrys or Keto Kathys scare you into thinking that one bite of a tasty apple cider will immediately pack on fat and "go right to your hips." Reject that nonsense and embrace the facts: the only way to get fat is if you eat too much (of anything) over time ... whether that's donuts or salads or avocado or rice or sweet potatoes.⠀
.⠀
👌🏽Need help finding the right calorie balance to power your fat loss diet? Hit me up in the comments or shoot me a DM and I'll sort it out for you.⠀
.⠀
.⠀
.
#mythbusters #nutritionfacts #fatlossmyths #weightlossmyths #fatlossfacts #weightlossfacts #losefatnotcurves #losefatnotmuscle #losetheweight #losefat #fatlossadvice #fatlossnotweightloss #fatlosshacks #weightlossroutines #weightlossfoods #weightlossinprogress

FAT LOSS MYTH BUSTING by @PeteCataldo
.⠀
🙄Low-Carb Larry is on that bullshit again. Tell your buddy to back off of the water cooler sermons about carbs being the devil. Awesome. He lost 7.6 pounds in two weeks by "going Keto" or whatever. But that's not the only way to lose weight.⠀
.⠀
👍🏽You can absolutely eat carbs and lose weight. You can absolutely eat sugar and lose weight. You can absolutely eat fatty foods and you know what? You'll still lose weight. You can even have a donut ... or pizza ... or fries.⠀
.⠀
⚖️It all boils down to how you balance your calories. If you put yourself in a calorie deficit consistently, you will lose weight over time. That's science. And that science is undefeated.⠀
.⠀
⏰Worry less about when you eat. Worry more about how much you're eating. But if you nail your calories, get adequate protein and find some time every week to lift heavy shit a few times, you'll do just fine.⠀
.⠀
🍎Now, will you feel better if you balance your caloric deficit with a nice combination of whole, natural, nutrient-dense foods (like veggies, lean meats and fruits)? Absolutely.⠀
.⠀
🔥But, don't let the Low-Carb Larrys or Keto Kathys scare you into thinking that one bite of a tasty apple cider will immediately pack on fat and "go right to your hips." Reject that nonsense and embrace the facts: the only way to get fat is if you eat too much (of anything) over time ... whether that's donuts or salads or avocado or rice or sweet potatoes.⠀
.⠀
👌🏽Need help finding the right calorie balance to power your fat loss diet? Hit me up in the comments or shoot me a DM and I'll sort it out for you.⠀
.⠀
.⠀
.
#mythbusters #nutritionfacts #fatlossmyths #weightlossmyths #fatlossfacts #weightlossfacts #losefatnotcurves #losefatnotmuscle #losetheweight #losefat #fatlossadvice #fatlossnotweightloss #fatlosshacks #weightlossroutines #weightlossfoods #weightlossinprogress

CARBS by: @premium.fitness.tips -
If you are finding my content helpful, don't hesistate to drop a follow down below
->@premium.fitness.tips<-
->@premium.fitness.tips<-
->@premium.fitness.tips<-
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Many people for many generations have been lead to believe that Carbs are the root of all evil. When in fact, they are the opposite and have many benefits. There is a difference between good carbs, and bad carbs though. Refined carbs are anything like sugar, candy, chips, crackers, white grains, and much more. Complex carbs are very beneficial for you and they include, 100% whole wheat grain, brown grains, potatoes, fruits, vegetables, oats, and beans.
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#mealprep #carbs #fitness #diettips #justlift #diet #nutrition #nutritiotips #eatclean #eatsmart #losefat #gainmuscle #carbohydrates #calories #countyourcalories #fit #fitfood #explore #eatclean #healthtips #fitnesstips

CARBS by: @premium.fitness.tips -
If you are finding my content helpful, don't hesistate to drop a follow down below
->@premium.fitness.tips <-
->@premium.fitness.tips <-
->@premium.fitness.tips <-
-
Many people for many generations have been lead to believe that Carbs are the root of all evil. When in fact, they are the opposite and have many benefits. There is a difference between good carbs, and bad carbs though. Refined carbs are anything like sugar, candy, chips, crackers, white grains, and much more. Complex carbs are very beneficial for you and they include, 100% whole wheat grain, brown grains, potatoes, fruits, vegetables, oats, and beans.
-
#mealprep #carbs #fitness #diettips #justlift #diet #nutrition #nutritiotips #eatclean #eatsmart #losefat #gainmuscle #carbohydrates #calories #countyourcalories #fit #fitfood #explore #eatclean #healthtips #fitnesstips

I had a hard time getting out the door this morning. Don’t get me wrong, I LOVE running, but that definitely doesn’t mean I don’t have days where I try to convince myself not to go. 
The house was warm, I was somewhat tired, and feeling lazy.
Thankfully, Brett gave me that little extra bit of motivation I needed; “you’ll feel better once you start” he said. And out the door I went. 
He was right too. I immediately was so happy that I didn’t skip today. I was praising him in my head for motivating me with such simple words. 
This run turned out to be a gorgeous one, with all of the ice and snow by the lake. I felt amazing. And I’m grateful to have such love and support.
••••••••••••••••••••••••••••••••••••••••••••••••••••••
#run #running #runner #womenwhorun #femalerunner #training #marathontraining #marathon #endurance #enduranceathlete #longdistance #maintenancerun #trainingrun #speedworkout #runningmotivation #fitness #fitspo #fitfam #fitgirls #strengthtraining #buildmuscle #losefat #rochesterny #liftheavy #liftheavyrunlong #liftheavyrunfar #dopeychallenge #rundisney #disneydopeychallenge

I had a hard time getting out the door this morning. Don’t get me wrong, I LOVE running, but that definitely doesn’t mean I don’t have days where I try to convince myself not to go.
The house was warm, I was somewhat tired, and feeling lazy.
Thankfully, Brett gave me that little extra bit of motivation I needed; “you’ll feel better once you start” he said. And out the door I went.
He was right too. I immediately was so happy that I didn’t skip today. I was praising him in my head for motivating me with such simple words.
This run turned out to be a gorgeous one, with all of the ice and snow by the lake. I felt amazing. And I’m grateful to have such love and support.
••••••••••••••••••••••••••••••••••••••••••••••••••••••
#run #running #runner #womenwhorun #femalerunner #training #marathontraining #marathon #endurance #enduranceathlete #longdistance #maintenancerun #trainingrun #speedworkout #runningmotivation #fitness #fitspo #fitfam #fitgirls #strengthtraining #buildmuscle #losefat #rochesterny #liftheavy #liftheavyrunlong #liftheavyrunfar #dopeychallenge #rundisney #disneydopeychallenge

Post yoga noms. Vegan burger with sweet potato fries and broccoli 😋 hot yoga was HARD 😫

Post yoga noms. Vegan burger with sweet potato fries and broccoli 😋 hot yoga was HARD 😫

Get your fitness motivation and blueprint for success Follow @fit_on_my_time

Free fitness ebooks and content. 
More to come!!! 👉 follow @fit_on_my_time 👉 follow @fit_on_my_time 👉 follow @fit_on_my_time -Get Fit On YOUR Time
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#fitnessmotivations #fitnessmotivationdaily #gymmotivations #gymmotivationalquote #sundayinspiration #sundaymotivation

Get your fitness motivation and blueprint for success Follow @fit_on_my_time

Free fitness ebooks and content.
More to come!!! 👉 follow @fit_on_my_time 👉 follow @fit_on_my_time 👉 follow @fit_on_my_time -Get Fit On YOUR Time
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#fitnessmotivations #fitnessmotivationdaily #gymmotivations #gymmotivationalquote #sundayinspiration #sundaymotivation

Just want to give @lgerb77 a shout out to show my appreciation for her dedication the last 70 weeks of constant harrassment from her Coach. Haha, jk.  We have been through a lot with this journey, but she doesn't give up!  Kids sports, epic vacations, even knee surgery.... but still willing to adapt to a healthier lifestyle and lost 47 pounds so far!! Leslie used to be such a picky eater, now she's giving me and the VVNutritiin Community healthy delicious recipes! And surpassed a weight she thought she'd never see again...So proud of her! 
#nutritioncoaching #macrosmatter #eat #food #losefat #gainmuscle

Just want to give @lgerb77 a shout out to show my appreciation for her dedication the last 70 weeks of constant harrassment from her Coach. Haha, jk. We have been through a lot with this journey, but she doesn't give up! Kids sports, epic vacations, even knee surgery.... but still willing to adapt to a healthier lifestyle and lost 47 pounds so far!! Leslie used to be such a picky eater, now she's giving me and the VVNutritiin Community healthy delicious recipes! And surpassed a weight she thought she'd never see again...So proud of her!
#nutritioncoaching #macrosmatter #eat #food #losefat #gainmuscle

TWO MONTH TRIAL OF UNLIMITED BOOT CAMP CLASSES FOR $39!

JOIN THE LARGEST AND BEST FITNESS BOOT CAMP IN THE DC AREA. CD FIT HIGH PERFORMANCE TRAINING.

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CD FIT FITNESS BOOT CAMPS ARE AVAILABLE ALL OVER THE DMV. THERE PROBABLY IS ONE RIGHT DOWN THE STREET FROM WHERE YOU LIVE. 
PUSH YOURSELF TO THE PEAK.

INTRODUCTORY OFFER OF TWO MONTHS UNLIMITED BOOT CAMP FOR $39 VIA GROUPON.

CD FIT HIGH PERFORMANCE TRAINING
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#groupon #groupondeals #dmvfitness #dc #maryland #virginia #getinshape #losefat #buildmuscles #fatloss #groupfitness #bootcamps #trialoffer #outdoorfitness #calisthenics #creativefitness #greatcustomerservice #yoga #pilates #movementtraining #tiachi #mmaconditioning #sportsconditioning #dc #maryland #virginia #yoga #boxing #fitnessboxing

TWO MONTH TRIAL OF UNLIMITED BOOT CAMP CLASSES FOR $39!

JOIN THE LARGEST AND BEST FITNESS BOOT CAMP IN THE DC AREA. CD FIT HIGH PERFORMANCE TRAINING.

NO WORKOUT IS EVER THE SAME.

DESIGNED FOR ALL FITNESS LEVELS - CD FIT PROVIDES HARDCORE DEMANDING TRAINING THAT IS ALSO FUN.

CD FIT FITNESS BOOT CAMPS ARE AVAILABLE ALL OVER THE DMV. THERE PROBABLY IS ONE RIGHT DOWN THE STREET FROM WHERE YOU LIVE.
PUSH YOURSELF TO THE PEAK.

INTRODUCTORY OFFER OF TWO MONTHS UNLIMITED BOOT CAMP FOR $39 VIA GROUPON.

CD FIT HIGH PERFORMANCE TRAINING
www.cdfitdc.com
.
.
#groupon #groupondeals #dmvfitness #dc #maryland #virginia #getinshape #losefat #buildmuscles #fatloss #groupfitness #bootcamps #trialoffer #outdoorfitness #calisthenics #creativefitness #greatcustomerservice #yoga #pilates #movementtraining #tiachi #mmaconditioning #sportsconditioning #dc #maryland #virginia #yoga #boxing #fitnessboxing