Some type of quarter turn ⤴️ in this pic I was between 215 and 220 lbs. Looking back I can see #triceps need more work the next building phase 👀 Evaluating #progress is all part of the #process. I've been learning the importance of being objective with my results and actions and it's gotten me farther than any diet, approach or supplement has. I like that this journey has forced me to either be honest with myself or be okay with never hitting my targets and always wondering why. There were days I ate too much and wouldn't track it on #myfitnesspal because I didn't want to visually see that I went over my macros. Or do my weigh in and it would lead to these very unproductive weeks. When i was starting my first month of #iifym I was so fixated on numbers and being perfect and not wanting to admit it I went over my macros or didn't make a large enough deficit that if on my 3rd day of week 1 I made some "mistakes" I would say fuck it I'll wait till next week and start fresh. It took me a while to accept my losses and falls and move along with them rather than try to perfect 🙏🏻😅 #progressoverperfection#acceptyourlosses#movingon#bodybuilding#fitness#dieting#beforeandafter#fatloss#motivation#gym#flexibledieting#macros
Breaking my fast with a piece of dark chocolate, moroccan 🇲🇦 mint tea, and a healthy salad (Chicken, Avocado, nutritional yeast, spinach, nutritional yeast, mustard, little bit of mayo and apple cider vinegar). Overall, 4g of net carbs!
2 145 minutes ago
“Se si mangia usando la testa non si ingrassa, anche se si mangiano i dolci” L.
Bicchierini Fit di porridge al cocco 🥥 e cioccolato 🍫 con burro di arachidi 🥜. Ricetta e macros ⤵️
2 46 minutes ago
If someone says you can't eat chicken for breakfast, get rid of them, you dont need that kind negativity in your life!
3F 7C 18P - Chicken
“When I started I wasn’t a confident person” .
I was big, I was loud, I was funny, but I was NOT self-confident
Move forward to today and I truly feel UNSTOPPABLE some days !”
........ Amazing to hear @stanny.ben thoughts & see what can happen when you STOP QUITTING ! .
Just out here trying to speak the truth, have some fun & change some lives 💁🏽♂️👊🏽
2 77 minutes ago
“Smoothies” gezond of niet?
Er zijn veel visies en bedenkingen rond smoothies.
Een aantal feiten:
- bevatten calorieën (-)
- bevatten veel koolhydraten (-)
- teleurstellend laag in vezels (-)
- ze zijn lekker (+)
Wat ik vooral wil duidelijk maken is dat smoothies niet magisch zijn en je dus bewust moet omgaan met dit product. Ik vind smoothies zelf heel lekker. Maar verkies wel zelfgemaakte smoothies omdat ik dan zeker weet wat er in zit en dus een “gezondere” variant kan maken. —
Finaal oordeel: als je wilt afvallen zou ik smoothies (uit de supermarkt) afraden!
Ok, you’ve convinced me, I want to take action and change around my diet! ~
But wait, how do I start? ~
It can sometimes feel like you’re learning a new language when you start to look into things like calories and nutrient composition of foods. ~
Even though it can look really daunting, you have to remember that the principle of calories in versus calories out is fundamental, it hasn’t been found yet that humans are immune to thermodynamics. So sorry but yes, ultimately your calorie consumption will matter if you want to change your body composition. ~
Remembering though that you don’t necessarily have to count calories in order to manipulate your calorie consumption (this point is important because it’s the basis of every. single. diet). ~
It is important to note that a calorie is a calorie, however not all foods are created equally in terms of the vitamin and mineral (micronutrient) content. This again is important because even though you’re eating foods that would ensure you’re hitting every single vitamin and mineral requirement, if you consume too many calories; you may be able to increase muscle mass provided you’re using an adequate training stimulus, but fat mass will likely remain unchanged. ~
Intuitive eating is huge and whilst, yes, I agree that you should be able to listen and respond to what your body needs. Sometimes you have to sit down and track for a little bit of time, to educate yourself to what’s actually in the foods that you consume. Also to re-learn your body’s hunger and satiety cues. ~
If your intuition is telling you to eat crap constantly, a more strict shake up may be required. If you can actively and consistently change your eating habits and patterns, a less strict approach can be used. ~
It all comes down to you as an individual. ~
Feel free to save or share this little beginners guide. Please remember though that the food diagram is by no means definitive and that there are loads of crossovers between categories. ~
Je sais pas toi mais j'ai vraiment du mal à tenir une diet si elle est trop stricte 😅.
Je dis pas que la #brodiet ne fonctionne pas attention🙅🏻♂️, je pense que n'importe quelle diet fonctionne si tu respecte ton apport calorique et tes nutriments, je dis juste que ça ne me convient pas😜. ⠀
Le truc c'est que j'aime trop la bouffe🥞😍 pour devoir me priver 😕👎🏻, devoir supprimer certains groupes d'aliments ou certains types d'aliments 😑.
La vérité c'est que tout est toujours une question d'équilibre 🧘🏻♂️ dans la vie.
C'est exactement pour cette raison que j'ai choisi de tester un programme nutritionel avec les compléments @Herbalife Nutrition il y a 4 ou 5 ans, j'ai trouvé la solution qui me convient🙆🏻♂️. ⠀
Tu en penses quoi toi ?
T'es plutôt #BroDiet ou plutôt #FlexibleDieting ?
Sinon aujourd'hui c'était burger maison🍔, avec pain @maison_bonnaire (une tuerie)
Steak Haché 5%🥩, tomates🍅, salade🥗 et sauce au yaourt grec.
Swipe for the RECIPE!👉🏼
Choc Almond Banana Bread🍌🍞
Details / Macros Below👇🏼
Day 2 of no caffeine! I've been reading "Why We Sleep" by Matthew Walker and so, naturally, I've been thinking about my sleep more. Yesterday was my first caffeine free day in well over a year!! Last night I started reading that book at like 2130 and went to bed for 2225 and I slept like a bloody log until 0625 this morning and I woke up genuinely feeling great! It was quite strange. I woke up 6-7minutes before my alarm as well... I mean, that's just one night but it's interesting that the first day that I went without caffeine, I slept insanely well! I'm hyped to see what happens for the rest of the week with the sleep.🤔
Right, this banana bread. I used to make variants of this once a month or so but it's been ages since I did it. My man, @lifty_ifti_desserts got me in the mood with a banger of a loaf the other day. So, I threw this together using my standard recipe (swipe to see it!). I went with a chocolate almond theme and threw an entire 100g bar of @rittersport chocolate and some flaked almonds in there. Smashed a bit last night and it was quality! Get on this!🙂
Also, tiny side note - my poor wee MX5 is in for it's MOT today. Fingers crossed!🤞🏼
(per 1/8th slice)
📊236kcal | 26.8C | 9.3F | 10.5P
17 6817 minutes ago
❌ Your weight shouldn’t be your only measure of progress.
📉 Don’t get me wrong, weighing yourself is important for tracking your progress, especially when you compare month to month, year to year
It can’t lie to you there.
But day to day, week to week, the scale can and WILL fluctuate as and when it pleases!
😩 So if all your eggs are in one basket, and one week your weight has suddenly spiked up, you’re probably going to be mad, sad and feeling like just giving up and reaching for the cookie jar
🍪 This is why it’s vitally important to know the scale isn’t everything
It’s by no means the most reliable thing in the world, so you shouldn’t just trust it blindly every time
Yes, if your weight has been stalled for a long time; 3-4 weeks+, that is an indicator that you need to make a change, but you can only make that decision after seeing enough consistent data
✅ A more reliable measure of fat loss is actually taking your waist measurement, I’d recommend doing this alongside your daily/weekly weigh ins to better gauge your progress
If your waist is gradually going down, your clothes are feeling looser and people are starting to notice a difference, and yet the scale said you’ve gained 2lb today, you can rest assured, you ARE losing fat!
💙 Don’t let a bad weigh in negatively effect your emotions or future progress, it’s really, really not worth it
🔑 Consistency is key, just focus on eating your calories in an enjoyable way, and let the weight fall off in it’s own due time
Chest is always the one day that leaves me sore no matter what exercises I do. The dumbbell press will always be a staple to me chest day.
2 3332 minutes ago
Orders posted yesterday! My first order to Europe was also sent out yesterday - to Amsterdam! 😉 I’ve sent out a few messages to those of you on the waiting list about orders to be made this weekend. You can also message me @bakebalance or @balancednotclean to get an order in for either vegan or chocolate chunk brownies. .
£14 for 6 (Loughborough Pickup/PT Clients)
£15 for 6 Posted (UK)
£17.50 for 6 Posted (Europe)
Once you’ve experienced the Melbourne food and coffee scene 😱 how can you ever be satisfied in any other city? The answer is, you can’t. 🤷🏼♀️😅 #foodieheaven#spoiled .
I’ve been for brunch at around 30 different cafes now and it still feels like I haven’t even scratched the surface! 😅 #melbourneproblems 🙃✌🏽
I always have this problem that I am craving both sweet and savoury. Like, eggs on toast is actually what I want and if I don’t get it, I’m kind of left disappointed. However, I also want something sweet but don’t want to commit to a big bowl of granola, that just doesn’t feel very nourishing to me. Basically, I just always want a bit of everything. 🤷🏼♀️😇
This dreamy breakfast board @rustica_hq hit all the spots today. 🤤 Essential poached egg on sourdough ✅ Yummy granola with delicious Coyo and milk ✅ the staple ingredient, ze avo smash ✅ crispy potato rosti ✅ and fresh orange and grapefruit juice ✅ I haven’t been so satisfied after a meal for a long time. 🙌🏽🙌🏽🙌🏽
📍 Rustica Sourdough, Brunswick street, Fitzroy, Melbourne
Can you absorb more than 30 grams of protein per meal?
I'm sure most of you have heard or read about humans not being able to digest/absorb more than 30g of protein in a sitting.
But is this true? Or is it another myth that needs to die!
Well, to start off, let me clarify the difference between how much a body can ABSORB and how much it can USE.
The former can be done without end but the latter, well that's a different story.
There are a few factors that affect how much protein a person can use at one time/meal.
These factors are:
1. The size of the person: Bigger people (generally those with more muscle mass) need more protein.
2. How much muscle you train at one time: The more muscle you train, the more muscle you break down and the more protein needed to max out the muscle building process. For instance, a leg workout will breakdown more muscle than say a bicep session.
3. Your age: Generally, the older you are the protein needed to stimulate the muscle building process.
8 4441 minutes ago
🔥Friends who are already signed up- please SHARE and let’s get as many people as possible feeling strong this year!!!🔥
Hey friends! Shameless plug...The sign-up for my 12 week Strength Challenge is officially open! Link is at the bottom, but please read these deets:
🌟 The total price of the challenge is $75, but will be billed monthly at $25/month.
🌟 Sign up will CLOSE this Friday at noon Germany time.
🌟The challenge officially STARTS on Sunday, January 27 (one week from today).
🌟The challenge is broken up into (3) 4-week phases focusing on strength progression, proper nutrition and planning, and community support and accountability!
🌟 As soon as you sign up, you will receive access to the app, as well as a week of workouts to do if you choose.
🌟HOME and GYM options will be available for each strength-training workout, with videos to accompany each. For HOME workouts, minimum requirement is a pair of challenging dumbbells and a set of loop resistance bands. 🌟Gym workouts will also include resistance band exercises!
🌟FB Live Q&As each phase
🌟 Pop any QUESTIONS you have below! Can't wait to get started with you!!! -
👉👉👉 Link in bio!
1 1742 minutes ago
Just a couple sets of high bar yesterday morning after a long weekend of travelling and handling with @stronglizziemills 😁
Had a few pains and niggles from all the travelling but I know they will calm down after a few days. It's important to know the difference between just a little niggle or something which needs to be looked at by a professional. I have learnt the hard way from past injuries 🙄
If you want to accomplish your fitness and strength goals, give me a message for affordable online coaching 💻
Bᴜᴏɴ ᴀᴘᴘᴇᴛɪᴛᴏ 😋
Oggi il mio ragazzo torna a casa per pranzo, per gustarsi la parmigiana di zucchine che abbiamo fatto ieri sera 🥒🍅🍚
Quindi 𝒑𝒂𝒓𝒎𝒊𝒈𝒊𝒂𝒏𝒂 𝒅𝒊 𝒛𝒖𝒄𝒄𝒉𝒊𝒏𝒆 𝒏𝒐𝒏 𝒇𝒓𝒊𝒕𝒕𝒆 𝒄𝒐𝒏 𝒎𝒐𝒛𝒛𝒂𝒓𝒆𝒍𝒍𝒂 𝒔𝒆𝒏𝒛𝒂 𝒍𝒂𝒕𝒕𝒐𝒔𝒊𝒐 🤗
Dopo pranzo, mi metterò di nuovo suo libri 📚🖇 stasera per fortuna verranno delle amiche per divano e film su Netflix 🎥🙈😊 Buon pomeriggio ❤️
If there was such a thing as the hardest worker in the room, or maybe even the smartest worker in the room...
No, it wouldn’t go to me (unless I was judging 😆)
It’d maybe go to this young man, Declan, who I’ve had the pleasure of coaching for a while now.
This is my #transformationtuesday post - coz that’s what we’re meant to do on Tuesdays, according to the masses 🕵️♂️
On the left, Declan won (something), I should really know this, but I think it was Young Fitness Model of the Year.
Correct me if I’m wrong, dude.
Anyhow, Declan is one of the clients who reminds me of how important it is to keep your goals in sight.
That’s something I enjoy about coaching, especially people who are sound as a pound; they inspire me to do my best in every way and at every level.
Here’s my advert...
Hire me as your coach, because not only will you get great results, but you will also have a great time in the process.
Just ask @chiefgoodvibes or @gezim.mema24 🙌🏽
Or if you want to know about the bolt on services I can offer, perhaps a complimentary weather report, then ask @den.murray
(Highs of 7C, mostly clear with brief, sporadic periods of light precipitation, a light southwesterly breeze, good air quality and a low UV index)
Wrap up warm with 2-3 layers and take your umbrella, just in case.
Have a good one guys 🙌🏽💪🏽
(Comment on how amazing I am and I will pay you 😆)
(Nothing too gushy or I might vomit)
Use the link in my bio to apply for coaching
Customised plans and coaching
GREAT post by hannahbeck_ipepro
Repost from hannahbeck_ipepro using RepostRegramApp
- This isn’t a “ten year transformation”... how about a bikini competitor transformation? The photo on the left was from May 2015, the right is from November 2018. I “lol” when I look at the picture on the left. I was SO unhealthy. Sticking to a bro only diet. My digestion was terrible (peep the major face inflammation), my mood was horrible and I lacked serious confidence. Flash forward to my last prep in 2018: I implemented flexible dieting (IIFYM) throughout my entire prep, had a weekly treat meal until it got replaced with a high carb “refeed day”, I spent much more time practicing posing and a lot LESS time on the treadmill 👍🏼 I actually felt like I knew what I was doing, (thanks to boss lady leslie_lilbadass) while still listening to my body. I’m loving this #improvementseason so far, and can’t wait to put a third picture up there in #2020 🤗 #teamgorman#bowmarnutrition#ipebikinipro#nanbf#nanbfbikini#iifym#flexibledieting#angelcompetitionbikinis
0 5an hour ago
So much of what you see on Instagram regarding fitness isn’t real
It’s a lie
It’s peoples highlight reel massively exaggerated
It seems like some fitness ‘influencers’ have the perfect body; life and are always HAPPY
They love drinking their mornings greens shake 🌱🙄
They love every second of training🤔
They are 100% perfect with their diet every second of every day
The fake natty’s
It’s bullshit 💩
Stop comparing their over-exaggerated highlights to the times you feel the shittest
No wonder you’ll feel like you’re not progressing or doing well
Focus on your goals; where you’re at in your fitness journey and ENJOY the day to day process👊🏽
Make sure fitness adds to your life in a positive way✌🏽
Look and feel better👌🏾
Get stronger and move better💪🏽
And for fuck sake enjoy it😁
A twenty minute distraction I definitely needed late yesterday evening. I left it all out there: tears, sweat, frustration. Reminding myself that I’m doing the best that I can, with what I have, where I’m at. Reassuring myself that I’m doing what’s best. Convincing myself that there’s a reason it’s supposed to be this way. Resolving to conquer my mind so I can transform my life. •
3 13an hour ago
Hitting my protein, fat, carbs and chocolate spot on ✅😝
I like this #transformationtuesday pic because it shows how much my style has changed since losing weight. I used to be all about the loose, elasticated dresses because my legs looked like sausages in any form of trouser. Now I embrace stripes and dungarees, which I never thought would be an option!
Monday in the books, but what a pain it was... the gym was super packed, I had to cue for every single machine, and ended up reversing the order of the “pyramids” to save some time. It took me 71 minutes including warmup, instead of the usual 50!!My legs felt like jello after six sets of leg press (I added 3 sets of sumo press after the 3 closed legs ones) and that’s a good feeling, but I had no time left for cardio, not even for a short hiit. I will have to try and squeeze that in today ;) Dinner was great: I marinated some chicken breast in lime juice, evoo, Cilantro, honey and pepper and then baked it and served it with a side of lime, chili and cilantro rice (regular for bf, shirataki for me). High in proteins and tasty 😋 #dinnerinspiration#pwrbabes#pwrprogress#sweat12wc#mifit#miband3#foodisfuel#healthyfood#activelifestyle#gymrat#januarymotivation#iifym#flexibledieting
3 61 hours ago
Sometimes victory seems so far away because we measure it by the end goal. And end goals can seem overwhelmingly huge, daunting, and just plain hard to reach. Instead, if we start measuring our victories by the smaller choices we make each day, victory won’t seem so impossible💕
Big things are built one brick at a time.
Victories are achieved one choice at a time.
A life well lived is chosen on day at a time.
2 Peter 1:5-6
“Make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance.” 💕
😍BBQ SHRIMP & AVOCADO TACOS🤤
Read below for the recipe! 👇👇
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
- - - - - -
TACO THROWBACK THURSDAY! Happy Thursday loves!!! I have been recipe testing all day sooooo im throwing it back to my favorite tacos. Getting lots of work done this afternoon and working on some fun stuff for all of you ❤️ The holiday season is flying by...anyone agree 🙃🙃I hope you all have an amazing day! What’s your favorite taco filling?
Deets: @sietefoods paleo tortillas, arugula, roasted asparagus, cabbage, shrimp seasoned in @primalpalate bbq rub and cooked in @bonafideprovisions Bone broth, tomatoes avocado, snap peas and a sauce made with 1/4 Cup tahini, 1 tablespoon maple syrup, 1 tablespoon coconut aminos, 1 tablespoon water and chipotle hot sauce to taste! •
For any questions regarding dieting, nutrition and fitness, DM us! 🔥
Я снова в рабочем строю после активной подготовки к самому главному в жизни событию!😉
ВТ &ЧТ в 🕕18:00🕕 я жду ВСЕХ на свой #пилатес для:
✅Укрепления мышц ✅Улучшения осанки и гибкости
Записываться не нужно!)
Просто бери удобную одежду и приходи ко мне в @studio_vdohnovenie 💕
21 14856 hours ago
🍰190KCAL FRUITY CLAFOUTIS🍰
🇺🇸Today I tried a recipe I found on @miscfittidings 👨🏼🍳
It’s a healthy fruity clafoutis, really low in calories and high in proteins📊
I used 1/4 of the portions because the recipe was for four servings🍰
It’s really easy to make and it’s really good as a snack or a dessert😋
📖More healthy and enjoyable recipes on my blog in bio➡️ @maxime_lrnt
🔎If you try out my recipes, tag me with the hashtag #maxrecipe so I can see your creation and even share it in my story if it looks epic😉
🇫🇷Aujourd'hui, j'ai essayé une recette trouvée sur @miscfittidings 👨🏼🍳
C’est un clafoutis aux fruits sain, très faible en calories et riche en protéines📊
J'ai utilisé 1/4 des portions parce que la recette était pour quatre parts🍰
C’est très facile à préparer et c’est vraiment bon comme collation ou en dessert😋
📖Plus de recettes saines mais agréables sur mon blog en bio➡️ @maxime_lrnt
🔎Si tu testes mes recettes, n’hésite pas à me taguer avec mon hashtag #maxrecipe afin que je puisse voir et peut être partager ta recette dans ma story😉