Breakfast: 2 eggs, 1.5 light wheat toast, turkey bacon, sf pumpkin spice coffee cream (not shown) Pre workout: built bar Lunch: turkey burger w/ ff cheese, air fried zucchini chips with ff Greek yogurt and ranch dip Snack: pumpkin pie protein smoothie with ff reddi whip Dinner: chicken philly pita and homemade fries in the Airfryer Dessert: 2 big protein brownies, sf pudding cup, strawberry sauce, ff cool whip and Oreo crumbles 😍
深圳大学健身房🔥 My first time in university gym✔️ Chur bois !🤙🏻 Personal Trainer : DM✔️ @myproteinthailand @alphalete @shenzhen.dragons.rfc @gymshark #excellentonlycuzz #arm #workout #workoutmotivation #motivation #fitness #fitnessaddict #fitnessmodel #fitnessfirst #เล่นฟิตเนส #tricep #ยิม #flexiblediet #alphaleteathletics #alphalete #gym #gymmotivation #gymnastics #gymmemes #gymshark
🌮 better than tacos 🌮 #truth . I love tostadas! I love tacos too but I find it’s easier to create balance with tostadas and because you have to (well...you should) eat them with a knife and fork it helps to slow down your eating. . Eating slowly is a pro tip for a healthy body and improved digestion. Let’s be honest....how easy is it to eat more tacos than what you actually need 🤔🙋♀️. . This meal is super quick to put together for an easy week night meal that everyone will love (bonus....it’s a super ‘lite’ version of your regular beef tacos). . Chicken, beans, corn, lime, cilantro, salsa, fresh tomato, lettuce and cheese. . . . . . . . . . . . #healthyhabits #mindfuleating #slowdown #mealprep #squamishmoms #squamishnutrition #healthyfood #quickmeals #fitfood #balancedmeals #healthyfastfood #keepitsimple #energyfood #fitmoms #healthylifestyle #healthybody #momlife #healthyweightloss #flexiblediet #glutenfree
😥In the past, I would have really struggled with eating foods like this without the feeling of guilt and that my entire day of eating is ruined.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍩A doughnut or dessert you enjoy today is not going to ruin your entire progress! However, what will ruin your progress is punishing yourself for eating it and allowing your entire day to fall at the wayside.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚖️It is so important to alter your mindset and recognise your calories may have gone up slightly from this non-nutritious snack, so just reign them back elsewhere and have a light dinner or breakfast etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍰I am not advocating eating cake everyday, but a couple of times a week seems is fine in an otherwise balanced nutritional intake and active lifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit to @whenharrymetsalad for the great content! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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
Cuantas comidas deberías comer al día ? Es totalmente tu decisión. Como siempre les he dicho el total de calorías que ingieran al total del día es lo que determinará si ganan , pierden o mantendrán peso. Lo que quiere decir que no importa cuantas veces comas al día , si estas comiendo menos calorías de las que gastas , perderás peso , y si comes más pues ganarás peso . Forma general de determinar cuantas calorías consumir es : 1️⃣para perder peso : peso en libras x12 2️⃣mantenerse : peso en libras x14 3️⃣ganar peso o aumento de masa muscular : peso en libras x 16 Algunas personas les gusta comer dos veces al día o 3 en grandes porciones , otras 5 o 6 veces en porciones pequeñas . A mi personalmente me gusta comer 6 veces al día por que vivo con hambre siempre 🤷🏽♀️y de esta forma controlo mi ansiedad , así mantengo siempre llena , y dejo una de mis pequeñas comidas para las 10 pm ( pistachos con pop corn ) antes de dormir , por que no me puedo acostar con hambre . Los fines de semana me gusta comer dos comidas grandes y dos pequeñas , y mi primer comida siempre es al media día , por que se que así ahorraré calorías dentro del día . Así que separa tus comidas de una forma que se adapte a ti y a tus horarios de forma que se haga sostenible , no hay regla para esto así que las reglas las pones tú ! Y tu cuantas comidas haces al día ? 👇🏿
Fit menu * Cassava Escondidinho (stuffing chicken or meat) $ 8,00 MENU LOW CARB * Pumpkin Escondidinho (stuffing chicken or meat) $ 8,00 Vegetarian menu * Eggplant roll with ricotta and dried tomato, full rice and vegetable mix $ 8,00 Vegan menu * Soy meat pancake $ 8,00 Kids menu * Chicken, rice and beans pancake $ 8,00 Fat menu * chicken roast potato with catupiry and potato straw $ 15,00 Gluten Free * Meat Pancake $ 12,00 CALL TODAY LINKONBIO . . . . . #fitfoodshare #eatgoodfeelgood #lifestylenotadiet #feedyourbody #countingcalories #balancednotclean #eatrightfeelright #transformyourbody #fitfoodiesfind #eathealthyfood #nutritionplan #healthjourney #foodnews #orderfood #weeklymeals #fatfoodie #flexiblediet #mindfuleating #brazilianfoods #foodlist #tastegood #mealplanbabes #mealplanning #mealplanner #hungrygirl #hungrylist #healthynothungry #starvingfoodseeker
😶𝐇𝐨𝐦𝐞𝐥𝐞𝐬𝐬 𝐁-𝐃𝐚𝐲 𝐏𝐨𝐬𝐭😶 👇👇👇 . . I remember a time when I was homeless and sleeping in my car. . I would jump from gym to gym showering and doing my workouts as if my life was perfect. . I had my whole life in my 1992 Honda Accord. It was a beat up car, but it was all I had. . I remember other homeless people and drug addicts would break into my car. . They would steal whatever they could get their hands on for drug money. . I thought I would never get out the struggle, the grind. . Although I was in that situation, I was always consistent with the gym. . It was my peace. . I ate whatever I could afford and made due with what I had. . I stayed consistent and now I’m in the best shape of my life. . I have more energy, I can wear whatever I want in confidence and influence the people around me. . Whatever is going on in your life..... . Stress, roadblocks, life issues, ex boyfriend drama, I’m tired. . I have & had those obstacles just like you. . Don’t be a creature of circumstances . Create your own fitness destiny. . Get that toned body you always wanted. . If you are a busy woman that has her own obstacles but wants to lose stubborn fat . . Frustrated and not getting the results you want . Needing help overcoming and accountability to stay on track. . DM me “𝙄’𝙢 𝙍𝙚𝙖𝙙𝙮” now and let’s overcome your fitness goals together . . . . . . . #dietingtips #fatlossdiet #healthierme #myjourneytohealth #flexiblediet #flexibledieting #losethefat #weightlossupport #fitafter30 #fitafter40 #watchmeshrink #stubbornfat #stubbornbellyfat #summerready #weddingdiet #weightlossformoms #weightlossupport #fitmomjourney #fitmomgoals #myjourneytofit #lossweight
Chicken philly pita and side of homemade fries in the Airfryer 😋 DEETS: •these are made by the “steakum” people in the freezer aisle. I just slice them up into strips (Swipe for product) •cook peppers and onions and chicken strips in a pan with some Worcestershire sauce and Montreal steak seasoning •put on a Joseph pita, top with ff mozzarella and stuck in the toaster oven until cheese melted-about 5 min •potatoes for 15 min in the AF at 400 MACROS: 38P/44C/3F 366 calories
Give yourself the tools to create your BEST BOD YET in 2019🥦⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ THE BOD Fuel recipe book is the perfect companion to your BOD program - full of mouthwatering dishes that can be prepped and frozen, shared with the entire squad, adapted to suit your dietary needs and macro-friendly for all our flexible dieters out there!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ NOW AVAILABLE in both DIGITAL📱 + HARDCOPY 📖 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We ABSOLUTELY LOVE it when you tag us in your food creations! Make sure you tag @thebod_ to be re-shared 🥕
Aula à noite, comida de cantina... A gente faz o que pode, né?! 🤷🏼♀️ Prefiro pedir o famoso PO (com 2 ovos e 1 clara no pão de sal) do que um salgado de origem obscura com ingredientes desconhecidos... 🤔 E hoje em dia, com a dieta flexível mais difundida e a noção de que TUDO DEPENDE já mais dentro da cabeça das pessoas, nem preciso defender meu pão francês, né?! 😂 Enfim! Lanchinho com tudo que tenho direito! Carboidrato, gordura boa e proteína 💪🏼 (o iogurte eu trouxe de casa porque aí também já é querer demais da cantina da faculdade, né! 😂). Ufa viu, galera!! Fechando o dia com 25/27PP 💪🏼 . Curiosidade: de onde vocês são e como vocês chamam o pão francês?! Porque aqui em Salvador pra mim é francês ou de sal! 😂 Enfim! Boa noite, seus lindos!! 💙💙
Vieni a trovarci in via Roma a cinquefrondi 😏...non perdere tempo!! Lo sport è vita! #abs #addominali #allenamento #allenatore #anatomia #benchpress #biomeccanica #bodybuilder #bodybuilding #calisthenics #crossfit #culturismo #culturista #deadlift #dietaflessibile #drugfreepowerlifting #dup #endurance #fashion #flexiblediet #muscles #powerlifting #scienza #squat #streng #training #workout
Push-ups are a great exercise for developing your chest, triceps, shoulders, and core.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are a few variations you can try!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ To perform a standard push-up begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lower your chest to touch the floor. Always aim to go as low as you can, using a full range of motion.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Push palms into the floor and extend arms to press your body back up to start position.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ By @jameskewfitness⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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
No nosso programa não focamos em números. Poderíamos dizer que nessa foto acima são 45 dias de atendimento e 7kg eliminados, mas nada disso tem tanto valor quanto às conquistas do processo. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Na verdade, quanto chegamos no meio ou fim do atendimento, são essas frases que ouvimos/lemos dos clientes: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 estou muito mais confiante do meu potencial em atingir meus objetivos na vida ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 recuperei minha autoestima e meu amor próprio ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 percebi que a mudança no meu corpo é só a pontinha do iceberg da minha mudança interna ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 minha busca pelo autoconhecimento no processo de emagrecimento mudou minha vida ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 Por estar me amando mais, quero cuidar ainda melhor da minha alimentação e da minha saúde ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 Me exercitar me faz bem. Não quero voltar a ser sedentário ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 Não sinto mais dores de cabeça ou dores no corpo ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🌟 Tenho mais energia no meu dia a dia ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ... e muito mais! Quanto você percebe a quantidade de vantagens em se alimentar bem e se exercitar mais, o esforço se torna pequeno demais. Cuide de você de dentro para fora e veja o quanto sua vida vai mudar para melhor! 😉
🙃 𝐘𝐎𝐔 𝐌𝐈𝐆𝐇𝐓 𝐁𝐄 𝐄𝐀𝐓𝐈𝐍𝐆 𝐓𝐎𝐎 𝐋𝐈𝐓𝐓𝐋𝐄 𝐂𝐀𝐋𝐎𝐑𝐈𝐄𝐒! 🙃 Here's a fun fact for you: Your body isn't meant to be in a caloric deficit for long periods of time! In fact, it has mechanisms built in to protect against that! If you've dieted for a long period of time or have consistently crash dieted your body's metabolism adapts to work at that lower calorie rate When you cut your calories so low that you can't lose weight anymore and you feel like 💩 all the time Cutting more calories won't help!!! Adding extra cardio or training sessions on top of it doesn't help either - in fact it does more harm than good! 🤔So what is a reverse diet? Well, to put it plainly, it's just the opposite of a diet Instead of cutting calories you add calories, and you work on improving your health and bio feedback Now this doesn't mean you should add 1000 calories overnight but instead try to add 50-100 calories each week to give your body time to adapt The goal of a reverse diet isn't to lose weight though (kind of) You reverse diet so that: 😴 you sleep better 🏋️♀️ Improve your training performance 🔋 Increase your energy levels ⛅️ Regulate your mood 🤤 Manage your hunger and cravings 🔄 Reset your metabolism You try to add as many calories as you can while adding as little weight as you can so that you can set up a healthy and sustainable fat loss phase later on! My goal with my clients is always to lose weight on as many calories as possible, so that they can feel great, enjoy the foods they love, and get sustainable results! Reverse diets are very emotionally and mentally draining though, which is why I would always recommend hiring a coach if you need one 📱Think you need a reverse diet? Shoot me a DM and I can help you figure that out
MEAL IDEA.💃🏻 This is one of my favorite meals, for real. It’s quick and easy! Meals don’t have to look amazing to taste good, because let’s be real, this one isn’t very appealing. When making meals, try and Include all 3 macros in your meal, like this one: Protein:Turkey sausage Carb: Rice/Mango salsa Fat: EVOO in veggies and in turkey VEG: carrots, mushrooms, peppers and zucchini. 👊🏻 Don’t make it complicated. Have a complete meal, so you are satisfied at the end and not left craving ALL. THE. THINGS. The Carbs in your meal won’t make you fat. Fat wont make you fat. Going over your cals everyday, is what makes you gain weight. Don’t be afraid to eat carbs, fat, etc. Remove the fear and you will amazed at how you feel, not only physically but mentally too. I’m free from the fear, are you?
I want to say to hello to my new followers. I'm Aimee, also known as wife, mom, friend, gym owner, and fitness coach. I LOVE food, but food used to be my worst enemy. It controlled my life! I'd either binge eat on everything in sight, or I'd stick to a super restrictive diet, and avoid being around my loved ones in fear of falling off my diet and fitness plan. If I missed a workout or took a few bites of something "bad," I'd spiral out of control and throw in the towel on anything fitness. I envied those that could balance food with fitness. I continued on this path for many years. Now, I've found balance, happiness, and a love for my body, something I never thought possible. I weight train five days a week, with small bursts of cardio mixed in. I eat a well-balanced diet, allowing myself to eat the foods I crave, and still get results. Teaching others how to have balance with diet and exercise is my passion. I've shown countless others how to have it all. Becoming fit doesn't have to be isolating or restrictive. If you need help and a personalized nutrition plan, head over to my side of the internet! Link in bio.
🎯 Quick, Yummy & Healthy..👈🏻😯▪️How many of you know this..!!??▪️ ————//————— . 🍌🍅 If you are looking for a natural weight loss solution. 🎃🎃🎃🎃🎃 Visit our bio: ⏩@surecalories⏪ . . ➖➖➖➖➖TAG YOUR LOVELY FRIENDS AND FAMILY 👨👩👧👦 🖌WAS THAT HELPFUL..!!? COMMENT DOWN BELOW..!!👇🏻 Double tap if you like it ❤️ For more helpful posts follow @surecalories . . . . Credits: @ambitious.kitchen #healthymealprep #naturalremedy #naturalbodybuilding #naturalliving #naturalhealing #bodycare #healthydiet #nutritionfacts #nutritioncoach #nutritionist #tonedbody #cravingsatisfied #nutritions #flexiblediet #easyrecipe #eatwellbewell #healthyyou #eatsmart #healthyingredients #nutrientdense #energetic #oatmeallover #naturale #healthyfood
Lanche da tarde 😋 Mousse de polpa de maracujá E rosquinhas 😍 . . . . . #alimentaçaosaudavel #nutrientes #healthy #fitness #dietaflexivel #flexibledieting #flexibilidade #saudavelegostoso #fitfood #fit #dieta #comidadeverdade #realfood #healthylifestyle #nutricao #eatclean #saude #nutrition #foodlovers #iifym #flexiblediet #iifymbrasil #iifym #macrosmara #macros #desafio30fit
⚠️Save yourself over 500 Calories using my PAD THAI Recipe 🍲 . Here you can see the macro comparison between my chicken Pad Thai noodles and a traditional pad Thai. Here are 4 simple substitutes ti make a MACRO FRIENDLY Pad Thai 💥 Swap coconut cream for unsweetened coconut milk 💥Swap Pad Thai noodles for @miraclenoodle (code:Holly10) 💥Swap liquid oil for spray oil or reduced calorie butter spray 💥Swap a high fat protein (i.e. duck,pork,beef) for chicken breast. - Tip🔥using a slow cooker will help create a more desirable chicken that falls apart compared to grilling. . Directions 1. Slice the vegetables thinly. Dice the garlic finely. 2. Slice the chicken into thin strips (precooked in the slow cooker ideally). 3. Place the carrots in a microwave safe container, cover with water and cook for 3-4 min. Add in the capsicum & zucchini to the partially cooked carrots & heat for a further 4 mins in the microwave 4. While vegetables cooking, take a large nonstick fry pan or wok to sauté the garlic in a tsp of peanut oil. 5. If not using slow cooker chicken, grill the chicken breast until cooked through. Add curry paste and stir to coat the chicken, then add the microwaved vegetables, along with the tomato, bean sprouts, sweetener, lime juice, fish sauce, thinly sliced kaffir lime leaves and sliced lemon grass. Stir through all the ingredients to coat with the sauce, then simmer over low heat for 10 minutes, stirring every 2-3 min. - If you like these MACROS, and you are tired of trying to figure out what to make for dinner, CHECK OUT MY BOOK (see link in bio) . Recipes in my CONTEST PREP RECIPE GUIDE has everything you need! ✔️Low Calorie ✔️High Protein ✔️Product Brands listed for USA 🇺🇸 AND AUS 🇦🇺 ✔️Gluten Free Options (when able) ✔️Dairy Free Options (when able) ✔️Quick reference guide for how to make the meal lower or higher in set macros! I give you exact macros alterations! . I use @miraclenoodle a lot for Thai dishes / stir fry dishes and many other cuisines!
A non vegetarian day for us. When I feel too lazy to cook, beef stew is the meal to go. I put the beef in to the pressure cooker with some water and cook it until the beef is very soft. Then I open the pressure cook to get the broth to cook the side, mainly quinoa. I season the beef and cook it a little more on very low heat. Serve it with salad. . . . . . . . #foodpictures #foodpicoftheday #homemademeals #healthyfood #healthylife #healthylifestyle #healthylifestyles #foodies #foodiesofinstagram #foodforfoodies #foodiesofinsta #flexibledieting #flexiblediet #wholefoods #foostagram #foodpics #foodpicturesdaily #foodieheaven #foodgasm #foodheaven #quinoa #beefstew
Peri Peri Chicken w/ Basmati Rice & Seasonal Green Veg 👌🏽🤤 Believe it or not, this is another one of my prepped meals from @explosivecustommacros and all I have done is chucked it on a plate ! If you’re like the other 90% of people in today’s society that struggles with prepping food and eating healthy, don’t keep struggling alone, let this company help, even if it’s just prepping lunches or just making your dinners... It’s not about being lazy, it’s about letting companies like this assist you where they can! THE KEY TO NUTRITION IS PREPARATION; having the meals there makes it easier to eat healthy, if they’re not there, that’s when snacks, take out and junk becomes an option 👎🏽
Just wanted to say 👋🏽 * * * #kouleaveg #fashionista #flexiblediet #mobileaccessories #embroiderydesign #fairfashion #lilpeep #ecofashion #phonecover #ambassador #policeofficers #samsungcase #spring2018 #6ix9ine #modelphotography #fotografieren #zerowaste #justiceforjunior #skincaretips #americafirst #missamerica #zapopan #woodshop #handembroidery #tyrabanks #zoomnl #byblos #mobilecase #hoopart #embroideryinstaguild
Is it raining where you are? Today the mousse is a must. We added a little crunch to ours. . . . . . . . #entolife #entogram #edibleinsects #girlscoutcookies #thinmintcookies #eatfresh #flexiblediet #balancedlife #futurefood #healthyhabits #smarteating #entolife #entomophagy @the.insectaurant #entodiet #eatlocal #alternativeprotein #cricketprotein #stopdietingstarthabiting #dessert #intentionalliving #intentionalaf