#reversedieting Instagram Posts (250,085)

Find what you love to do and DO IT. ⁣ ⁣ And if you want to come experience what I LOVE to do come stop by one of my classes! ⁣ ⁣ Thursday’s 530pm ⁣ Friday’s 10am ⁣ at @bluewater.fitness ⁣ 💕See you soon 💕⁣ ⁣ #groupfitness #momof3 #momlife #busniessmom #positivevibes #postpartumbody #postpartumweightloss #healthcoach #nutritioncoach #reversedieting #programming #strongnotskinny #spraytan #yourglowpro #gfi #businessowner #florida
Vocês pediram e aqui está a receitinha do bolinho de cenoura com cobertura de chocolate que fica pronto em simplesmente 5 MINUTINHOS! Perfeito pros dias em que estamos morrendoooo de vontade de um docinho ❤️ Anota aí: . . Ingredientes: 2 ovos 30g de farinha de arroz 20g de cenoura 1 colher de sopa de óleo de coco 1 colher de chá de fermento em pó 20g de xylitol 25g de chocolate 70% cacau . . Modo de preparo: Bata no liquidificador todos os ingredientes deixando o fermento por último. Unte uma vasilha pequena, despeje a massa e leve ao microondas por 1 min (o tempo vai depender de potência do seu microondas, coloque e vá conferindo). . . Cobertura: Coloque o chocolate em um recipiente e leve por 30s no microondas pra derreter. Despeje por cima do bolinho e prontinho! 🤤 . Quem fizer não esquece de me contar o que achou!
Happy #flexfriday💪 fit fam!🤩 Today was Chest/bis/quads💪🦵 (B Day/W 4) and my 3rd of 3-20 mins MIS🥵🙌 . Got my minimum 7 hours sleep 😴 last night so we’re off to a good start on these monthly habits I talked about yesterday!👌😁 hope everyone is having an amazing day so far!! 💚💪🔥 . #weekendvibes #friday #flexfriday #upperbodyworkout #cardio #macrolife #healthylifestyle #healthylifehappylife😁🙏🏼🙌🏼❤️🤗 #perfectlyincomplete💔💪🔥 #mindovermatter #fitlife #fitfam #iifymlife #iifym #happy #reversedieting #instafam #gymlife #gymvibes #flex #weirdflexbutok
MEN WHEN WAS THE LAST TIME YOU GOT YOUR PROSTATE CHECKED? Symptoms and signs may include: 1. Frequent urination 2. Weak or interrupted urine flow or the need to strain to empty the bladder 3. The urge to urinate frequently at night 4. Blood in the urine 5. Blood in the seminal fluid 6. New onset of erectile dysfunction 7. Pain or burning during urination, which is much less common 8. Discomfort or pain when sitting, caused by an enlarged prostate Brothers pay attention! If you are having problems with your MANHOOD, I have the NATURAL REMEDY! Forget about buying a beer, or a cup of coffee, invest wisely in your health and purchase your monthly supply of "MENS HEALTH FORMULA" The end results are much more beneficial to your health than a beer or cup of coffee can ever be! Purchase here http://PayPal.me/the0racle You deserve better health!
Those who get initiated into BBW are never the same after their first washout! They think they are losing weight but they are really losing WASTE. BBW is the best WASTE LOSS program on the health market. It works within an hour of taking it (no pain) and you are guaranteed to lose up to 10lbs in OLD fecal matter. If you are ready to lose the waste and feel lighter, cleaner and re-energised, get BBW INITIATED! DM me for further details!
HAPPY FRIDAY and throwback to an old shoot with @thenewmejourney 🔥🔥🔥 . . So I wanted to give you all an update from me since I am now 2 months post show! I can’t believe it has already been 2 months!!! . . So as you know, I prepped for about 8 months for 3 national level shows and did much better than I could’ve even imagined and I’m just so blessed to be able to be up on those stages! 🙌 BUT the last month of prep and the first two months after my last show was ROUGH.😞 . . I had a hard time sticking to my macros, I was very food focused, I was extremely low energy, I was cranky, etc etc. These things will most likely happen while dieting for a long time and being low body fat, but it seemed like no matter how hard I tried, I kept going off plan. . . Now 2 months post show I am finally feeling normal with my food, mindset and energy!! Within the first two months I was supposed to stick to a reverse diet but that didn’t happen. Instead I kind of ate as I pleased. I still made sure I was eating nutrient dense foods, but there were also times when I could smash 3 cookies and 6 rice cakes with peanut butter piled on top all in one setting. Clearly nothing I would advise nor was this healthy to do. But my body CRAVED to have more body fat and calories. So I allowed my body to listen. . . I gained 20 lbs within one month (which is on the low end of my off season weight), and have successfully maintained weight this past month. Gaining 20 lbs in one months isn’t ideal, but I am happy to maintain weight this month! . . Ideally after a show, here’s what you SHOULD DO: 1️⃣ Slowly cut back on cardio 2️⃣ Get calories up to maintenance (your new maintence calories will be much less than your old maintenance calories), then keep reversing up so you can eat more food and get your metabolism where it should be. 3️⃣ Not continue to be food focused or eat all the food you can get your hands on. Reverse dieting takes discipline. 4️⃣ Your coach will help you with the reverse diet phase (bless @dylanbair_rd heart trying to deal with me these last 3 months lol) . . So, have a set plan, learn from mistakes, and come up with an even better plan for the next time you compete!
Você é daqueles(as) que segue a dieta e treina direitinho durante a semana inteira e no final de semana acaba extrapolando? Passe pro lado e saiba porque isso pode estar atrapalhando o seu progresso 👉🏻👉🏻👉🏻 . Não esquece de marcar nos comentários alguém que precisa ler isso! ❤️
#iwokeuplikethis 👉 1 Year Later Edition😜 Sometimes you just have to look back, to see how #thicc you’ve come 🙃💪 That’s 🤚 whole lbs of gainzzzzz right there, baby 😆 Progress takes time. Building muscle takes time. Be patient and enjoy the ride 🌊🤙 Now back to packing lunches and backpacks for 👧🏼👦🏼👱🏻‍♀️ and catching 🏃‍♀️ the school 🚌 #momlife 🤪Happy #friday #fitfam ✌️💋 . . . . . . . . . #friyay #flashbackfriday #gains #muscle #reversedieting #eattogrow #fitnessprogress #musclegains #quads #flex #flexfriday #fitmom #strengthtraining #progress #fitness #fit #physique #macros #ibuiltthis #goodmorning #morningmotivation
E ai, qual está faltando na sua rotina? comente ai abaixo😃
#recept na domácí reese’s✨ —— co si budeme, reese’s jsou reese’s, ale překvapilo mě, že to, co jsem včera splácala dohromady, je vlastně dobrý! před několika týdny jsem si na @aktincz objednala karob od @natuczech , takže jsem ho konečně využila. a pokud použijete veganský protein, máte to 100% #vegan 🧡 —— na 9 ks✨ 🔸20 g kokosového oleje 🔸50 g karobu (@natuczech ) 🔸100 ml mandlového mléka 🔸9 ml tekutého sladidla Süssina (seženete na @aktincz ) 🔸25 g pb2 (+60 ml vody) 🔸10 g vanilkového proteinu 🔸5 g kokosové mouky nejdříve si připravíme karobovou „čoko“- rozehřejeme dohromady karob, olej, 6 ml sladidla a mandlové mléko, při nízké teplotě a hodně mícháme, ať se čokoláda nepřipaluje. přibližně půlku rozdělíme do 9 košíčků a necháme ztuhnout v mrazáku. mezitím si připravíme pb vrstvu- smícháme pb2 s vodou, přidáme 3ml sladidla, mouku a protein a pořádně rozmícháme. celou směs rozdělíme na vrstvu čokolády a znovu necháme ztuhnout. na konec rozdělíme zbytek čokolády, a necháme přes noc celé košíčky pořádně dotuhnout. uchováváme v mrazáku. makra na 1 ks: 57 kcal/ 2,9 g T/ 5,1 g S/ 2,5 g B #homemadereeses #carobreese #carob #karob #domacireeses #recept #iifym #lowcal #flexibledieting #reversedieting #healthyfood #dnesjem #dnesvarim #dnespecu #fitness #treat #sweet #zdravejidlo #aktin #natu #czechgirl #edwarrior #check1415
1 kg up since show day. Still losing water from my crazy cheat day after show. Reverse dieet is on point. Find yourself a coach who cares about you and your body goals ❤️🌸 @marelizestander_ #goals #fitnessbody #bodybuilding #bodytransformation #fit #fitspo #healthyfood #reversedieting #strength #biggerisbetter #bodygoals #fitgirls #fitnotskinny #fitnessfriday #fitness #fitnessdedication
| What's the craic with egg yolks and our cholesterol? | 🍳 - 🥚 How many times have you heard the story that people gave up eggs because of the cholesterol in the yolk? - 🍞It would surprise many to discover that dietary cholesterol has little impact on our actual cholesterol profile and levels! - 📚Whilst we wouldn't recommend eating your bodyweight in egg yolk (or other sources of dietary cholesterol), cutting it out from your diet is also unnecessary. - 💡In healthy individuals, dietary cholesterol is poorly absorbed through the gut anyway. And to that, the body regulates cholesterol levels very effectively (decreasing internal production when you eat too much and vice versa). - 🍳Having an unhealthy choelsterol profile stems from overconsumption of certain fats (namely trans and saturated fats), inadequate fibre intake, inadequate intake of "healthier" fats (omega 3 rich sources etc.) and being overweight / obese (especially those with central / mid-line focused obesity). - 🥑Fats are great for us too, we just need to be smart about which of and how we choose to fit them into our diet like everything else! - 🥝🥝🥝 #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio ☝️ www.outwrk.co.uk _________ #nutritionist #nutrition   #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod
Abs are cool, but have you ever tried a milky bun from @aftersicecream ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ I’m really enjoying all the food I’ve been eating and trying really hard to not be insecure about the “fullness” look I have vs being lean. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ But now, the difference between me being at my heaviest is now I’m eating foods but not making excuses to stay consistent on working out and eating more Whole Foods. That’s really all it takes to make your body healthy. I’m barely doing cardio and focusing more on lifting heavier. Let’s give me some time to build 💪🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ #fitnessinsights #fitnessmotivation #girlswholift #girlswithmuscle #bodypositivity #buffandboujee #bodybuilding #gains #hardwork #bikinipostshow #fitfrenchiefam #fitnessjourney #gymlife #fitnessblogger #fitgram #fitspo #fitnessinspiration #gainsongains #getFit #weighttraining #fitandcurly #curlyfitchicks #fitnessjourney #afters #npcbikini #bodybyarbonne #curlyfitchick #bicepstriceps #curlsandmuscles #reversedieting #antidietdietclub
Happy #flexfriday 💪 Happy #fridaychallenge to the @queenteam 👑 That one was awsome!! The perfect combo of cardio, endurance and weights. Plus it didn't take forever (even with my stuff up at the start, where I ended up doing C1 twice, #canyouevenread 🤦🏼‍♀️) . . Challenge ✅ Yoga ✅ Step goal ✅ Like that's not enough, now I've volunteered to ride our push bikes to school with the kids. Just a lazy 10km round trip 😜 (I'll be honest, the promise of ice cream on the way home sold me 🥰). . . Enjoy your Friday peeps ♥️ . . #queenteam #alexiaclark #fitness #fitforareason #queenofworkouts #workout #fitspo #fitnessmotivation #fitnessjourney #sweatyselfie #macro #iifym #spartanrace #spartantraining #stongnotskinny #gymlife #momlife #girlswholift #lifting #hiit #oxfamtraining #fitfam #fitlife #reversedieting #queen2019 #trusttheprocess
What are some non physical benefits of lifting? 🤔 . I was listening to a podcast once, and they were talking about if there were a magical pill 💊 that people could take to give you the body you want without having to do all the work, would you? And at would cost would that come? . There answer? Lifting may give you the body you want, but is ALSO teaches you ✔️ perseverance ✔️ mental strength ✔️ that you can do hard things ✔️ builds character...etc. All non physical effects of lifting. . I definitely felt the non physical effects of allll the lifting I’ve done in one moment today. 💉🦠 Well, one moment today, but also the last 4 days leading up to today. I have had to live the last 4 days in pain just waiting out this tonsillitis and hoping that the next morning I wake up it would be better. It never did. So after a trip to the urgent care Tuesday, and then a follow up today at the ENT, turns out I had a peritonsilar abscess and it had to be drained today. 😟 (check that IG story- no gross stuff, promise) They numbed it (which hurt the worst), sucked out about 6-9 cc’s of puss and blood 😖, then sliced it open for good measure, then I laid there trying not to pass out from all that trauma 😳. All while the ENT was telling my husband, “man I wouldn’t mess with her, she’s TOUGH” 💁🏻‍♀️ bc I sat there like a boss and let it all happen without even wincing, ok, maybe a leeeetle wincing. I just knew that once it was over I would feel SO much better. And I do!! (well also now that I’ve got some steroids in me for the immune response that made my throat so swollen and painful) . . But yeah, I’d agree that eveeeen IF there were a pill 💊 to give you the body you’d want you would lose out on some pretty awesome character building skills that lifting provides for you! 🏋🏻‍♀️
Day 102 of 180- Today featured all the fruits and veggies! Even though I couldn’t indulge in the pizza PPLA brought for our lunch, I was able to partake in the delicious Kale Salad that I added to my Subway Chicken Salad! Still having trouble reaching that protein goal of 205, though. Why can’t donuts be a high protein source😒?! #weightlossjourney #11weeksout #reversedieting #donuts #arbonne #arbonne30daystohealthyliving
Bolinho de cenoura com cobertura de chocolate saudável e pronto em 5 minutinhos? TEMOS! . . Quem quiser a receitinha curte o post e deixa um comentário ☝🏻 Aproveita e marca um amigo que também vai amar a versão saudável dessa delícia 😋❤️
Making gains! I am loving my reverse diet. I’m not dropping weight but I’m getting stronger and I feel better than I ever have! I’m excited to build these muscles and then cut to bring them out! #lifting #tilyoucollapse #forgedforlifefitness #reversedieting
Training and nutrition update! 🏋🏼‍♀️🍎 Whew, this week was not my week 😅... sleep was bad, stress was higher than average, digestion was off 🙅🏼‍♀️ And not surprisingly, my weight fluctuated up about a pound+ on average this week - no big deal and I have a feeling it's truly just a fluctuation. My body doesn't like when I don't sleep well and feel stressed haha 😝 On a better note, my hunger levels are right where I like them 🙌🏻 not always hungry, not always full, can fit in some treats. Also despite things feeling off this week, workouts were still fairly good - I'll take it! 🔥 Also, I’ve said it before and I’ll say it again, those @teammihaly workouts, man... they are no joke! Anyways, now for those meals... . ⭐️Current Goal: feel strong and lean and good . 🍌Meal 1 @ 6:15am: 325cal • 60C | 4F | 16P - pre-workout banana + brown sugar pop tarts bites & my unpictured @bowmar_nutrition "clear skin cocktail" AKA collagen, greens, and sour cherry BCAAs 🥞Meal 2 @ 8:30am: 495cal • 86C | 1F | 31P - post-workout protein blueberry cheesecake pancakes with SF syrup! have been loving pancakes instead of PWO protein cereal lately {made with 3 servings @birchbenders classic pancake mix + 1 scoop @bowmar_nutrition protein blueberry cheesecake - code: ASHLEY} 🥜Meal 3 @ 11:00am: 446cal • 60C | 12F | 29P - overnight oats topped with @bowmar_nutrition frosted animal cookie protein cashew spread 🥦Meal 4 @ 3:00pm: 352cal • 30C | 14F | 28P - chicken breast, mashed potatoes, broccoli, and brazil nuts 🍫Meal 5 @ 4:30pm: 270cal • 27C | 12F | 15P - s'mores @theoutrightbar 🍚Meal 6 @ 7:30pm: 467cal • 38C | 23F | 23P - 80/20 ground beef, jasmine rice, zucchini, and 1/2 gingerade @gtskombucha . Total: 2,354cals • 300C | 65F | 145P . NOTE: I share my macros, but this does NOT mean they will work for you. Macros are VERY custom per person due to things like but not limited to: current goal, dieting history, daily expenditure, etc.
🥊SIGN UPS ARE NOW OPEN FOR OUR BOXING CLASSES IN OCTOBER🥊 LED by Coach Ryan @estrella_rge MESSAGE ME HERE OR ON @jenuinefitnessbootcamp TO RESERVE YOUR SPOT! . GET READY TO LEARN THE PROPER TECHNIQUES & FUNDAMENTALS OF BOXING WHILE IMPROVING YOUR MUSCLE ENDURANCE! ⁣ Your upper body will burn, your heart rate will skyrocket and your upper body & core strength will increase. ⁣Boxing is the ultimate full body workout. ⁣ Use this class to help you manage your stress and get those endorphins pumping. You will leave feeling empowered from hitting those mitts! Who doesn’t want to feel like a badass?!⁣ . . You must prepay to attend class.⁣ $15 for non members ⁣ $10 for existing members ⁣ 10 people max
@firstinnutrition co-founder, bagel lover, beach runner, Brazilian jiu jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find. . . Snack: Protein cakes are one of my favorite ways to end the day on plan and super happy! Fudge brownie protein powder mixed with Krusteaz pancake mix and crunchy peanut butter baked up into a crazy delicious snack. . . . . . #firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #snack
🍩STOP Negative Thoughts and Behaviors about FOOD ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I can’t tell you how many clients have asked me HOW to change their mindset about certain types of foods. Most of them have an overwhelming history of restrictive eating, orthorexia, or diet-culture based thoughts with seriously negative views about certain types of foods. Who can blame them? It’s repeated everywhere that there are GOOD foods and BAD foods. If you google “how to lose belly fat” right now, the first organic result is “Don’t eat sugar.” Insert eye roll here. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So how do we change this mentality? How do we retrain our brain to allow us to enjoy the foods we once loved? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Write down your current rules/beliefs. Get to know them well (Where did they come from? Have they been substantiated by actual research, did you see it on social media, or did they come from a friend? When do these rules surface?) 2️⃣Find actual research against your negative food belief. I want you to dive deep into research studies and sort through the data to find your new truth. YOU will do the research. YOU will see the raw data behind common food myths! YOU will own your knowledge! 3️⃣Re-write your NEW beliefs based on your research. Remind yourself of these new rules/beliefs each time you feel the old thoughts creeping into your mind! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re still unsure of how to begin this process or you WANT to change the way you view food and need HELP, comment below with your current struggles or send me a DM! I’m here to break the cycle of disordered food thoughts and eating behaviors for all so we can all ENJOY a damn donut! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutritioncoach #nofoodrules #foodfreedom #damnthediets #dietculture #reversedieting #flexibledietinglifestyle #intuitiveeating #intuitiveeatingjourney #antidiet #balanceddiet #balancedlife #balancedlifestyle #8020rule #nourished #nourishnotpunish #orthorexia #orthorexiarecovery #mindfuleating #bekindtoyourself
Don’t let the smile fool you. Hangry. Energy drained. Irritable. Fat loss sucks. . But it’s still my choice. Taking it day by day until it’s not serving me anymore. The challenge of pushing yourself past what you did last time is hard AF but rewarding and confidence building. . 12th week of being in a deficit is coming to a close. Literally taking it day by day this time. I’d like to make it a few more weeks, but my biofeedback will make that decision for me. . My next phase will be “improvement” as I’ve decided to call it. Because maintenance sounds lazy and boring, even though it’s truly FAR more than that. I want to spend a long time eating at maintenance, focusing on fueling my body, getting all of my biofeedback top notch. Pushing performance in the gym. I’m so excited. I can’t wait. . But I want to end my cut feeling like I didn’t leave anything on the table. That I gave it my 100% all until the returns weren’t worth the sacrifice anymore. . So day by day we go! I’m reminding myself to soak up the end of this cut, because there WILL be a time when I’m in “improvement” that I feel fluffy and full and miss this lean state. . Every phase has its ups and downs. . A few more weeks of the grind and operation #reversediet will begin! I’m challenging myself to a slower reverse this time around to see how my body responds. I love tweaking the process and trying different things. . . . . . #girlswholift #leangains #workoutmotivation #iifym #macrotracking #countingmacros #ifitfitsyourmacros #macrofriendly #flexiblediet #flexibledieter #momswhoworkout #reversedieting #reversedietingjourney #momweightloss #reversedietingworks #reversedietingresults #weightlossmom #weightlosstransformation #naturalweightloss
This is a little comparison picture from January 1st till now. 💪 Side note: I feel like ever since my mom told me she was cancer free, a huge weight and stress was lifted from my body. Throughout the whole process I was calm and always keeping a positive mindset because I believe no matter what the circumstances are, you can decide to either be negative about the situation or positive, but I feel like subconsciously I was maybe stressed the eff out with the chemos every week, traveling for work, keeping up with clients; etc. (I never cheated on my diet). But now, I feel different and apparently my body is finally kicking it into high gear 💪 Looking forward for the rest of this year! #hsncfitness #trusttheprocess #fitness #fitfam #flexibledieting #reversedieting #bodybuilding #powerlifting #iifym #transformationthursday #transformation #abs #onlinecoaching
YOU CAN’T CHEAT THE GRIND⁣ ⁣ Thank y’all for following me over to my new account #iappreciateyoursupport⁣ ⁣ For any new followers, Hi, I’m Gracie Record ⁣ >used to be @gracierecord on IG< ⁣ I have been a personal trainer & online fitness coach since 2015-2016.⁣ ⁣ I decided to create a new account after an IG “shoutout” promotion scam went down & I gained 15k followers over night (fake followers)⁣ ⁣ Having 10k+ followers on IG does have great benefits >the ‘swipe up’ feature on your story being the greatest, but, if your followers aren’t real, then who’s going to swipe up?⁣ ⁣ Deciding to start a new IG acct from scratch, instead of deleting all the “ghost followers” wasn’t a HARD decision, it was a BIG decision. ⁣ ⁣ This is my business. ⁣ This is my platform. ⁣ This is how I give my gift to the world.⁣ ⁣ So starting over does have me a little nervous.⁣ ⁣ As I was weighing the pros & cons, I kept thinking about how much my training business has changed over the last 6 months: really, how much it has changed over the last 6 years. I also kept reminding myself of the places I want to take my training business & with that, I thought about WHO I wanted to take with me. ⁣ ⁣ At that point, it wasn’t a question. I would rather take 50 people who truly believe in me, genuinely want to connect with me & want to learn about my passion then take 10k+ people who don’t even know who I am. ⁣ ⁣ It’s not going to be easy, it’s going to take time… but, this was the right thing for ME & a lesson learned. ⁣ ⁣ #onlinetrainingbusiness #personaltrainer #coach #onlinecoach #bigchoices #womenwhohustle #hardlesson #fatloss #reversedieting #recordfitness #trackingmacros #boostmetabolism #faithinpeople
REVERSE DIETING low-down leggo: . 👊🏼WHAT IS A REVERSE DIET? This is when you intentionally and SLOWLY increase the amount of calories you’re eating (usually carbs and fats) over time in order to re-regulate your metabolism after a long period of dieting. . 🙌🏼WHY ARE REVERSE DIETS IMPORTANT? During a long dieting phase, our metabolisms become down-regulated and cannot operate as optimally. In order to restore our metabolisms & speed them up, we need to re-regulate them. Sometimes, people who’ve been in a hard diet for a while will actually DROP weight when they start a reverse because even though they’re adding in more food, their metabolism is speeding up along with it. . 💪🏼HOW DO I REVERSE DIET? It’s important to take a reverse very slow. Adding in too many calories at once will cause excess fat gain because while your metabolism is speeding up, it’s not fast enough to meet the level of food you’ve added. Someone in a successful reverse diet will increase their food by ~100 calories (depending on the person) every 2-3 weeks. It’s a good idea to be weighing yourself during this process, as the next increase should happen when your weight plateaus after the first increase. . 👍🏼WEIGHT GAIN DURING A REVERSE DIET The point of increasing calories slowly during this process is to avoid excess fat gain, however during a reverse it is normal to put on a couple pounds. Usually though, this is needed especially for someone coming out of a diet phase. Also, if you’re lifting weights and lifting HEAVY, it’s possibly and likely for this weight gain to come from added muscle mass. Weight lifters will often go into a reverse after a cut with the intention of gaining muscle, then continue that reverse into a full on bulk/growing phase (me soon lol). . 👋🏼ALRIGHT PEEPS THERE’S TODAY’S KNOWLEDGE BOMB. More of a general post since reverse diets are SO complex and the way we implement them varies tremendously between each person. BUT glad I could give ya a bit of a preview☺️drop any questions below and let me know what you think! #reversedieting #lifting #growingszn #dieting
Protein protein protein! . . One of the most important macro! Protein is 5x more thermogenic when you eat it. Which means your body will be burn 5x more calories trying to break it down. . . This is one of our main focuses in our program and one of the key reasons our clients see the results they do. . . Not sure where your macros should be? DM us to set up your consult
PSA: You don’t need to “figure it out” first. 🙅🏼‍♂️ . I get this so often, and I actually catch myself doing it from time to time as well about certain things. (Not the end of the world. I just learn from it. 😉) . The last thing you need to do is “figure it out”. 🙈 . Legitimate question ➡️ What good is “figuring it out” going to do if you haven’t even started yet⁉️ . I’m not even convinced you’ll start once you figure it out, if you haven’t started yet. 🤨 . What you need to do is START‼️ You’ll figure it out along the way. You’ll be surprised at how much you learn just by DOING. If you try to “figure it out” before starting, you can be sure you’ll end up dealing with analysis paralysis (big ugly tongue-twister for “NOT DOING S**T!), overanalyzing things to the point you don’t get s**t done. . ⚡️If you’re serious about this, you’ll START NOW AND FIGURE IT OUT ALONG THE WAY. . Thoughts? I want to hear them below! ⬇️⬇️⬇️ • • • • • #momswholift #flexibledieting #momswithmuscle #iifym #iifymgirls #macros #momswhoworkout #fitmomsofig #igfitmoms #ifitfitsyourmacros #fitmoms #fitmom #bootygains #fitmomsinspire #girlswithmuscle #strongmom #fitmommy #eattogrow #girlswholift #reversedieting #fittonefierce #womenwholift #fitmama #reversedieting #ukfitfam #momof3 #chickswholift #powerlifting #healthymom #fattuesdayfam
#Repost @nutritionist.bonnie (@get_repost) ・・・ Question: Do you ever wish you could tell your younger self the things you know now? 🤔⠀ •⠀ •⠀ I laugh a little when I think about where I was 10 years ago and where I am today 😅. 10 years ago I was very insecure and played the comparison game on the reg. Maybe if I looked like the actresses or models in magazines I would be happy (which was super unrealistic as they are typically super tall and I’m only 5 feet tall!). This led me to try and lose weight, which I went about all the wrong ways! 🙅‍♀️Typically I would restrict eating during the day and overeat later. Like many of my clients, this turned into a cycle that never ever worked out for me. ⠀ •⠀ •⠀ Confused, I decided in college to major in dietetics to help me understand nutrition and weight loss better 🍇🥦🍳. Funny enough, I learned that restricting food during the day is the exact opposite of what you need to do in order to lose weight! Through my dietetics education, I learned how to fuel myself properly. This meant not restricting food during the day, AND I actually ended up eating more than I did years ago but weighed less. ⠀ •⠀ •⠀ I’m not saying weight loss is the answer to fix insecurities, but it certainly is nice to understand how to eat right for your body and break away from crazy dieting that has you skipping meals or restricting food during the day (usually resulting in overeating later), cutting out your favorite foods or working out seven days a week. I understand feeling frustrated with diet attempts that just don’t work for you. ⠀ •⠀ •⠀ When clients work with me, I provide them with my proven low carb framework that allows them to break away from their fad diet history and incorporate a sustainable way of living that supports their weight loss goals 👯‍♀️. If you are tired of messing around with diets that just don’t work for you, apply to my 3-month weight loss program where I move you from frustrated to confident in your food choices and weight loss journey. Link in bio. ✨⠀ •⠀⠀ •⠀ •⠀ #bodytransformations #bodytransformationchallenge #eatmorenotless #weightlossexpert #reversedieting #reversediet #10yearchallenge #transformationtuesdays #e
Should you be sore after your workouts?⤵️ . Who else is guilty of judging how good a workout was by how sore they were the next day? Cause same🙋🏽‍♀️ . But this just isn’t true! Soreness is NOT an indicator of a good workout.🙅🏽‍♀️ Soreness is actually a good indicator that you’re not recovering properly! And when you’re not recovering properly from exercise, you’re not optimizing your results because recovery is when the changes happen!💪🏼 Plus you’re limiting how hard you can push yourself in your next workout cause you’re hurtin. . NOW, if you’re asking your body to do something is hasn’t done before/in a while (ie: a new exercise, different intensity, or you’re new to training all together) then some soreness IS expected because your body is basically like “wtf is happening” . BUT, if that’s not the case and you’re still feeling sore, here are some key things you can do to improve recovery⤵️ . 🥩Make sure you’re eating enough - especially protein! Your muscles use the nutrients from the foods that you’re eating for repair and protein is responsible for building. If you’re not eating enough calories/protein, then recovery is going to suffer big time. . 💤Sleep quality!! A majority of recovery happens during deep REM sleep. So making sure you’re getting good QUALITY sleep is super important! . 💦Hydrate!! Hydrated muscles are healthy muscles. Shoot for a minimum of 100oz of water per day! . 💆 Foam rolling! This is great for massaging out knots within in the muscle and improving blood flow. More blood flow to the muscle = more nutrients transported to the muscle. . 💪🏼Prioritize post-workout nutrition! This one has been a MAJOR game changer for me! During a workout, you’re breaking muscle down, cortisol (stress hormone) is increased, and immune system is suppressed which will all interfere with muscle recovery. The best way to shut these things off and start/improve the recovery process is with a high glycemic, dexanhydrous glucose supplement paired with a hydrolyzed whey protein isolate immediately post workout. This is why I always use Ignition and Phormula-1 post workout! . Do you find yourself feeling sore after your workouts?? #iam1stphorm
@firstinnutrition co-founder, bagel lover, beach runner, Brazilian jiu jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find. . . Dinner: Alexia crinkle cut fries topped with ground beef, mozzarella cheese and spicy guacamole hummus, mixed veggies on the side. Big dinners are my absolute favorite and this one was especially delicious! . . . . . #firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #dinner
It’s the flipping weekend bout to have me some fun 😍
O suco verde tem diversos benefícios pra saúde: ajuda no trânsito intestinal, melhora a imunidade, diminui a retenção de líquidos, aumenta a energia, melhora a pele e é uma ótima oportunidade para incluir mais frutas e verduras no cardápio. . . Mas não se engane, ele não tem o poder de te emagrecer milagrosamente, o suco verde pode te AUXILIAR no processo de emagrecimento, fornecendo nutrientes variados, fazendo com que todo o organismo funcione melhor. . . O bom é que essa maravilha pode ser preparada facilmente em casa e existem diversas combinações deliciosas. Dá pra escolher os ingredientes que mais te agradam, variando sempre a preparação! . . PASSE PRO LADO 👉🏻👉🏻👉🏻 Confira algumas receitinhas de suco verde, descubra qual o melhor horário para tomá-lo e também aprenda como preparar o seu de acordo com os ingredientes que você tem disponíveis em casa! . . Aproveita, marca aquele amigo pra conferir essas dicas e me conta aqui nos comentários: qual a sua combinação preferida de suco verde?
🤩Vanilla Almond Protein Mug Cake🤩 . ➡️swipe for the gooeyness➡️ . Pairing protein mug cakes with ice cream is my new favorite thing. I’ll eat a lower protein lunch JUST to work this dessert in. The mug cake is vanilla with a teensy bit of almond extract & it goes PERFECTLY with the blueberry crumble halo top. A handful of cinnamon toast crunch ties it all together 🤤🤤🤤 . 🔺Macros for cake pictured with toppings (549cals 43.9P/19.F/60.3C) . 🔺Macros for JUST mug cake + ice cream (419cals/42.5P/13.4F/40.6C) . 🔺Ingredients —1 scoop vanilla CASEIN protein powder. Do NOT use whey. 🙅🏼‍♀️I’ve also used @pescience cake pop and it turned out well, but that one is a whey casein blend. —1 tbsp (6-7g) coconut flour —1 egg —1/4 cup (60mL) almond milk —1/2 tsp (2g) baking powder — 1-2g stevia to taste — 1-2g vanilla extract —JUST a drop of almond extract — optional: 14g white chocolate chips —optional: 12g cinnamon toast crunch —optional: 10g fat free reddi whip —1/2 pint (2 servings) Blueberry Crumble Halo Top . 👩🏼‍🍳Instructions: 1. Mix your dry ingredients together, then mix your wet ingredients together. 2. Mix the wet into the dry 3. Add your white chocolate chips here 4. Put into a microwave save mug/bowl & microwave for ~60 seconds on high. For max gooeyness I’ve only been doing 50-55 seconds 🙌🏻 5. Flip out into a bowl when its done microwaving 6. Scoop out your halo top & then top with Cinnamon toast crunch & reddi whip!❤️ . What other flavors of ice cream should I try this with? I’m tempted to do a movie night version next… . . . #mugcake #mugcakerecipe #proteincake #proteinmugcake #healthydesserts #healthydessertrecipe #macrofriendlyrecipes #macrocounting #macrocap #highprotein #highproteindessert #flexibledieting #flexibledietingrecipes #flexibleeating #flexiblediet #flexbowl #halotop #reversedieting #allfoodsfit
Gotta eat to compete 🔥
@firstinnutrition co-founder, bagel lover, beach runner, Brazilian jiu jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find. . . Lunch: Birdseye Voila spinach florentine topped with mozzarella cheese. Simple, tasty and totally on plan! . . . . #firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #lunch
@firstinnutrition co-founder, bagel lover, beach runner, Brazilian jiu jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find. . . Snack: Protein muffins made with fudge brownie protein powder mixed with brownie mix and crunchy peanut butter. These make the perfect afternoon snack! . . . . . #firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #snack
@firstinnutrition co-founder, bagel lover, beach runner, Brazilian jiu jitsu practitioner, and occasional barbell bender @xjamathonx shows how he measures, manages, and finds balance, all while wearing the shortest shorts he can find. . . . Breakfast: Oats sweetened with Splenda and cinnamon, topped with bananas and crunchy peanut butter. . . . . . #firstinnutrition #firstinfamily #iamfirstin #fitforduty #firstinfood #firstinfuel #fueledforlife #weightloss #foodstagram #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood #breakfast
Shoulders and a bicep triceps touch up today 🔥💪 with @tony70.3 🥰 was a touph one cuz I was getting tired since it’s the end of the week and was a big week but got through it as I always do! Do you get moody at the gym sometimes? . . #titanstrong #titanfam #fitmom #shoulderworkout #moody #thattimeofthemonth #healthylifestyle #fitwoman #momswithmuscles #workoutvideo #fitness #gluteworkout #fitnessmotivation #gym #gettingbettereveryday #gymaddict #progress #myfitnessjourney #fitover40 #ladieswholift #musclesaresexy #bodybuilding #strongnotskinny #consistency #motivation #bodybuilding #womenwholiftweights #reversedieting
Why hello pumpkin spice season 😍😍😍 When @manoftzeel gave me this hat and let me try the new pumpkin spice ice cream flavor by @eatenlightened I almost ate the whole thing it was so good! Defintely wasn’t expecting something so macro friendly to taste this good, but hey I’ll take healthy ice cream and live my best life any day! . . . What’s your favorite pumpkin flavored food you wish they’d keep all year round? . 📸 @manoftzeel
HIIT workout for y’all today. This was an extra sweaty one 💦. If you love high intensity workouts and want to burn a lot ago calories this workout is for you! Only Takes 20 Minutes!! _ REPEAT 4X 1️⃣Jumping split squats w/ lateral raises 4 each side 2️⃣SA Snatch 8 each side 3️⃣KB Shuffle squats 4 each side 4️⃣KB Swings 8 5️⃣Box jumps 8 _ Online Coaching Link In My Bio 💪🏼 _ #girlswholift #health #livelovelift #fitness #weightloss #beyourself #strength #workout #letsgetsweaty #personaltrainer #strongwomen #momswholift #onlinetrainer #strengthtraining #strengthfeed #gymmotivation #hittworkout #reversedieting #resistancetraining #onlinetraining #strengthcurvefit #womenempowerment #bodybuilding #femaleempowerment #onlinecoaching #progressiveoverload #fitnesstip
Question: What are your thoughts on Pineapple on Pizza? For me, that’s a big No No 👎🏻 - But I’m the same kinda person who would put peanut butter and bananas on a burger 🤷🏻‍♂️ - Well anyways here’s a less than 100 cal per Slice Barbecue Chicken Pizza and a side of Rainbow Cauliflower! Tag your homie you’d smash this with and you both will be entered to win a copy of my Best Selling Recipe Book where you will find this Pizza Crust Recipe! Macros for each Slice with all toppings: 97.5 Cals, 12g Carbs, 1.5g Fat, 9g Protein! Hope you guys are having a great Thursday thus far!
STOP making excuses STOP saying that you’ll do it tomorrow STOP believing it’ll happen by itself BEGIN working out today BEGIN eating healthy today BEGIN your life change now DO it TODAY and be proud tomorrow 💪🏻 - Stop waiting for the “perfect” time. There’s never going to be a “perfect” time to start. Those are just excuses you keep telling yourself until you think you’ll feel ready because deep down you’re lazy or scared. If it’s on your mind and you want to do it, then do it NOW. Take action. Don’t wait.
𝐖𝐞𝐢𝐠𝐡𝐭 𝐋𝐨𝐬𝐬 𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐬 You're not losing any more weight no matter what you do! You're frustrated and you're over it. 𝗜𝘀 𝘁𝗵𝗶𝘀 𝘆𝗼𝘂? Here are 3 ways to break through this plateau: 🔺𝟏) 𝐋𝐎𝐖𝐄𝐑 𝐘𝐎𝐔𝐑 𝐂𝐀𝐋𝐎𝐑𝐈𝐄𝐒 🥦 If your calories are still pretty comfortable for you and still decently high, this is what I would recommend. 𝗟𝗼𝘄𝗲𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝘄𝗶𝗹𝗹 𝗲𝗻𝘀𝘂𝗿𝗲 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂'𝗿𝗲, 𝗼𝗻𝗰𝗲 𝗮𝗴𝗮𝗶𝗻 𝗰𝗼𝗻𝘀𝘂𝗺𝗶𝗻𝗴 𝗹𝗲𝘀𝘀 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂'𝗿𝗲 𝗯𝘂𝗿𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝘄𝗶𝗹𝗹 𝗿𝗲𝘀𝘂𝗺𝗲. 🔺𝟐) 𝐀𝐃𝐃 𝐂𝐀𝐑𝐃𝐈𝐎 🏃‍♀️ The first method decreases ⬇ your consumption in the consume < burn equation. This second method increases your burn in the consume < burn equation. 𝗠𝗮𝗸𝗲 𝘁𝗵𝗲𝘀𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝗴𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆 𝘀𝗼 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝗲𝗲 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗮𝗹 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗼𝘃𝗲𝗿 𝘁𝗶𝗺𝗲 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝘀𝘂𝗳𝗳𝗲𝗿𝗶𝗻𝗴 𝗼𝗿 𝗿𝗲𝗯𝗼𝘂𝗻𝗱𝗶𝗻𝗴 🔺𝟑) 𝐑𝐄𝐕𝐄𝐑𝐒𝐄 𝐃𝐈𝐄𝐓 𝐎𝐑 𝐃𝐈𝐄𝐓 𝐁𝐑𝐄𝐀𝐊 If you can't take calories lower or add cardio in a way that's healthy/non extreme, it's time to bring your metabolism back to life. 𝗥𝗲𝘃𝗲𝗿𝘀𝗲 𝗱𝗶𝗲𝘁𝗶𝗻𝗴 𝗺𝗲𝗮𝗻𝘀 𝗴𝗿𝗮𝗱𝘂𝗮𝗹𝗹𝘆 𝗮𝗱𝗱𝗶𝗻𝗴 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗯𝗮𝗰𝗸 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁 at a rate that allows your metabolism to catch up to your new consumption rate. 🍤🍗🥦 If you haven't been dieting for an extensive period of time, you may be able to resume weight loss with a 𝗱𝗶𝗲𝘁 𝗯𝗿𝗲𝗮𝗸, 𝘄𝗵𝗶𝗰𝗵 𝗶𝘀 𝗮 𝘀𝗵𝗼𝗿𝘁𝗲𝗿 𝗽𝗲𝗿𝗶𝗼𝗱 𝗼𝗳 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝗱 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀. #reversedieting #reversediet #weightlosshelp #weightlossgoal #weightlossstruggle #weightlosssuccess #weightlosstips #weightlossresults #weightlosschallenge #weightlossfood #weightlosscommunity #weightlossprogress #flexibledieting #flexiblediet #metabolism
𝘾𝙤𝙣𝙛𝙚𝙨𝙨𝙞𝙤𝙣 🙈⁣ ⁣ I am a coffee addict ☕️😬 If I could drink mochas ☕️🍫 every day and lose weight, I probably would lol. ⁣ ⁣ Before I sat down today to catch up on client check ins and messages, I was thinking how I can fit coffee ☕️ into my diet and not have to give up EVERYTHING I love ❤️ Neither do you 😉⁣ ⁣ It doesn’t have to be an all or nothing approach. I’ve been on the side of being wayyyy too strict- no sugar, no animal protein, no this or that, no “cheating.” I don’t even like to use the words “cheat meal.” Just about anything can fit if you Track your calories, practice being mindful about portions, and move your body every day. ⁣ ⁣ If you want to grab a coffee, modify your order. I always do! I still drink mochas (although working on having them less often 😄), I just ask for almond milk, sugar free vanilla, and half the chocolate 🍫 Every barista is willing to accommodate, and you save yourself loads of calories, sugar, and carbs. ⁣ ⁣ Or, try something new. Currently I love cold pressed coffee ☕️ with a little cream, no sweetener is needed. So this is an even better option 😉 ⁣ ⁣ Restricting all your favorite foods can reap deeper issues down the road. When you think nothing is off limits, oftentimes junk food becomes less appealing. We want what we can’t have. So, if you allow yourself to have it, oftentimes the urge to have it lessens. Try it and let me know how it goes 🙃 ⁣
| Midweek mental health recharge | 💡 - Mainly because mine's been all over but the amount of people in my life who've helped to change that for the better this week is just insane ❤ - Name one good thing you did this week already in the comments! 🍏 - For me it was helping someone overcome food anxieties surrounding "junk food" 😁 - 🥝🥝🥝 #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio ☝️ www.outwrk.co.uk _________ #nutritionist #nutrition   #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod
TIME EFFICIENT WORKOUTS: Choose a handful of exercises and perform 1 set to failure on each. When you reach the top end of your rep target on any given exercise, add load the following workout. This style of training is called HIT (high intensity training), and the last time I posted on this I got a lot of flak for it. People saying it was useless for making gains. _ Look, given what we know, this is definitely not superior to a multiple-set approach. However, you shouldn’t knock this till you try it. It is very effective and while there are other ways to design time-efficient workouts; I believe this style provides you with something useful if you do it long enough. _ That is the ability to actually push yourself to the point of failure. This is important because a lot of people train way too far from failure. Most of your training should fall around 1-3 reps shy of failure, and while experienced lifters may accurately gauge reps in reserve, many times people can’t. _ Personally for me, HIT taught me how to grind reps and gave me a better understanding of my reps in reserve on any given exercise. Not to mention, my strength sky-rocketed on many lifts. _ So is this ideal for hypertrophy? Likely not. But it will definitely boost your strength and teach you how to grind to the point of failure which will come in handy later, all the while freeing up some of your time for other things in life. Besides, it’s a fun way to train, and with a lifetime of training left, why not experiment a little? Give it a shot for at least 3 months, you’ll love it. _ I have some templates for sale on the cheap on my website if you’re interested. Also hit that link in my bio for my article on this subject to learn more about it. #strengthguide
Fuck my degree 👋🏻 Did you know I have a piece of paper on my wall that says I’m smart 😅 but I didn’t earn this for me . . Okay I’m about to tell you my 💯 opinion on college education! I hate to break it to you but a diploma to me doesn’t make you smarter. I have a bachelors in exercise science 🧪 but that education taught me very minimal. . . I’ve spent every day in college and post grad trying to learn more and more . . You know what that means? . 🔹Listening to podcasts everyday as an ex Phys grad ➡️ @mindpumpmedia transformed my life 🔹Getting a mentor 🔹Reading 🔹Applying what I’ve learned 🔹Taking notes on what works and what doesn’t . . What’s lacking in education now in days is its NOT UP TO DATE! The world is changing at a rapid rate and if you aren’t keeping up with it you are behind. Plus I didn’t learn one DAMN THING about running my business from that piece of paper 📝 . . It’s interesting to me that so many kids are going to college and thinking they will get a job, have all the answers, make money and be successful. Sorry hunny that ain’t the truth any more. . . So here’s what I encourage you do. . . Find what your passionate in, if you don’t know what that is keep looking. Get a damn mentor! Find someone that is doing what you want to do and ask questions and learn, stop spending thousands of dollars on a education to get a “safe job” there is no such thing as safe and you’re not guaranteed a job. Know that you’ll never what you’re doing 🤷🏼‍♀️ . . Life’s messy! There is no path! #sorrynotsorry . . I don’t regret my education I’m blessed to have it but I will say you don’t need it to be successful. Follow your heart and not the safe path. I truly believe you WILL BE successful as long as you are passionate AF and aren’t looking to please other people . . Be a boss ➡️ thankful for ❤️ @garyvee @angieleeshow @syattfitness these people take action . . 🔹Need more help with your training and nutrition ➡️ apply for online coaching training and nutrition links in bio
Como está a sua dieta atualmente? Hahaha deixa aqui nos comentários o emoji que te representa👇🏻
Back Day with my lil sis @_ajfitt 🦋 I’m 1 week post show and AJ (@_ajfitt) is 7.5 weeks out!!! Give her some love guys! She’s so sweet, uplifting and strong AF!!!! We will be posting more and more with the weeks to come ❤️ #fitgirls #roommates #traintogether #bodybuilding #npcbikinicompetitor #bikiniprep #reversedieting #preplife #backday
😊 "A smile is the best thing you can wear" 😊 <- although sometimes it's not always easy! I've had a really stressful week and my anxiety has been through the roof 😔 Currently just battling through and counting down the days until our holiday and complete relaxation ✈ Hope you're having a fab week! . . . #Selfie #StrongNotSkinny #ThisGirlLifts #Weights #WeightLifting #Health #Healthy #Fitness #Macros #IIFYM #IIFYMGirls #MacroCounting #Macronutrients #ReverseDieting #ThursdayThoughts #MentalHealth #MentalHealthAwareness #ItsOkayNotToBeOkay
Reverse Dieting Explained 💯 . If you are... 👉🏻Eating <1500 calories 👉🏻A yoyo dieter 👉🏻A program hopper 👉🏻Not losing weight despite all efforts 👉🏻Not sleeping 👉🏻Experiencing poor energy 👉🏻Not recovering optimally Then you likely are a strong candidate for a reverse diet, the process of adding in food. Unfortunately, reverse diets are not simple. They require probably some of the most individualization and accountability compared to other nutrition strategies. How much to add in total? Per week? Which macro to start with? Should you lose weight? Gain weight? Stay the same? How do you know if it’s working? All these questions and more are answered in today’s blog, which is going to teach you how to put yourself through a reverse diet and what things to pay attention to. Check it out ➡️ @clare.claretynutrition “Reverse Diets” #reversediet #reversediets #reversedieting #biofeedback #nutrition #nutritionblog #nutritionblogger #reversedietblog #reversedietworks #eatmoredoless #biofeedbackmatters #nutrition #nutritioncoach #nutritioncoaching
I failed... ⁣ ⁣ How many times have you felt this way?⁣ ⁣ I failed on my diet.⁣ I failed on my training.⁣ Or any other situation in our life?⁣ ⁣ I was reverse dieting (increasing calories) to gain lean muscle. And I failed. I overeat and exceeded my calories. It’s hard to be consistent and I know that. Being an athlete there’s no room for mistakes. ⁣ ⁣ But do you know what I did? ⁣ ⁣ I got up and started back again. And everyday it’s like that.⁣ ⁣ You need to get out of your bed, get out of your comfort zone, and do it. ⁣ ⁣ It’s a new day. The days that I accomplish everything I need to do, I feel amazing, empowered.⁣ ⁣ So don’t focus on your failure. It’s gone. Focus on what you can do today!! Not tomorrow. ⁣ ⁣ Our mind can play tricks on us. Change your mindset. “I’m strong and I will achieve everything I want in my life.”⁣ ⁣ Today you can do it better than yesterday. And it’s like that everyday.⁣ ⁣ Currently 12 lbs above my stage weight. Starting to cut again 🔪🤘🏻.⁣ ⁣ Have you had that issue? Let me know how you felt. ⁣
Breakfast 😋 I eat a massive bowl of egg white oatmeal after the gym everyday. It keeps me full and is super easy because I prep everything the night before. Then I just have to microwave it and add toppings. . I use 100g egg whites, 45g rolled oats, 8oz unsweetened vanilla almond milk, cinnamon, and a spoonful of monk fruit sweetener. That all gets stored in the fridge overnight. . When I go to cook it, I stir it well and pop it in the microwave for 2 minutes. Stir well & then microwave at 1 minute increments for three more minutes, stirring in between. This has a lot of volume so I’d use a big bowl so it doesn’t make a giant mess in your microwave. Then I top with fruit/honey/ nut butter/chocolate chips, or whatever I’m craving that day. It’s almost like a treat. . . Macros without toppings: 32C/5F/18P . . . . #oatmeal #breakfast #whatieat #peanutbutterbanana #flexibledieting #cleaneating #macros #macrofriendly #iifiym #fitness #ifitfitsinyourmacros #fitnessjourney #weightloss #weightlossjourney #healthy #healthyeating #healthylifestyle #hardwork #weightlossinspiration #mealprep #healthyfoodie #reversediet #postworkout #reversedieting #foodforlife #strongnotskinny #fatloss #bodyrecomposition #goals #healthyfood
Gonna list my thoughts here about my last week of cutting.... so you can see that it is not easy at all to achieve your dream body. I put 100% work in even when it got hard:::⁣ ⁣ ⁃Its all about mindset⁣ ⁃Prepping & prelogging is key⁣ ⁃Fit in the foods you love no matter what⁣ ⁃I am depleted but have managed to save most muscle during this 16 week cut⁣ ⁃Its working bc I am still having new low weigh ins⁣ ⁃Measurements keep dropping⁣ ⁃Irritability is real come afternoon⁣ ⁃Energy is low & brain is foggy⁣ ⁃I have seen some new veins and great pumps in the gym⁣ ⁃My recovery is poop⁣ ⁃I may feel weak but still increasing weight in the gym⁣ ⁃Cardio is hard and is dreading ⁣ ⁃I wake up more sore everyday⁣ ⁃Honestly, always freezing bc I have like no fat now⁣ ⁃Everything I do requires more energy which some days is very little⁣ ⁣ But this is nothing I can’t handle.⁣ I do this for me, to challenge myself, to learn about myself, and push past what I thought I couldn’t do. ⁣ I am posting my cut “thoughts” because it is not easy. Being lean is not easy. ⁣ I love what I do, I have a passion for it. I am here to keep going. ⁣ Cheers to the best cut to date yet.⁣ ⁣ Now, fast forward to next week when I will slowly reverse (add calories) to ensure I don’t gain fat back but to speed up my metabolism!🖤
If ya can’t eat your cake....wear it🤣. I’ve never been a big believer in skin tightening creams until I tried #BeautyBum I’ve tried so many in the past as was let down every time after spending $50+ per bottle!!! Being a mom and having some stretch marks and yes, even some excess skin, I’ve noticed a huge difference!! With the exclusive patent DermaCore formula, I notice and feel my skin literally warming within minutes after putting it on!! I like to use mine in the morning and before cardio under my waist trimmer. So many yummy “flavors” to choose from too! My favorite is chocolate cake or vanilla shuga! @beautyfit Is having a huge special right now!! $19.99 each with code “BUMSALE” . If you are a client of mine or a @fitbodyfusion teammate, message me for our special discount code on all other products!💕. . . . . #IIFYM #Fitness #FlexibleDieting #FitBodyFusion #PrepCoach #BikiniCoach #BikiniCompetitor #NPCBikini #NPC #IFBBBikini #IIFYMGirls #BikniPrep #BikiniAthlete #FlexibleDieting #PeakWeek #MomLife #LegWorkout #BikiniCompetitor #BikiniCompetition #ReverseDieting #IFBBBikiniPro #BikiniPro #DailySupplements #StretchMarks #FitMom #MomLifeIsTheBestLife #Postpartum #PostpartumBody #PostpartumWeightLoss
If ya can’t eat your cake....wear it🤣. I’ve never been a big believer in skin tightening creams until I tried #BeautyBum I’ve tried so many in the past as was let down every time after spending $50+ per bottle!!! Being a mom and having some stretch marks and yes, even some excess skin, I’ve noticed a huge difference!! With the exclusive patent DermaCore formula, I notice and feel my skin literally warming within minutes after putting it on!! I like to use mine in the morning and before cardio under my waist trimmer. So many yummy “flavors” to choose from too! My favorite is chocolate cake or vanilla shuga! @beautyfit Is having a huge special right now!! $19.99 each with code “BUMSALE” . If you are a client of mine or a @fitbodyfusion teammate, message me for our special discount code on all other products!💕. . . . . #IIFYM #Fitness #FlexibleDieting #FitBodyFusion #PrepCoach #BikiniCoach #BikiniCompetitor #NPCBikini #NPC #IFBBBikini #IIFYMGirls #BikniPrep #BikiniAthlete #FlexibleDieting #PeakWeek #MomLife #LegWorkout #BikiniCompetitor #BikiniCompetition #ReverseDieting #IFBBBikiniPro #BikiniPro #DailySupplements #StretchMarks #FitMom #MomLifeIsTheBestLife #Postpartum #PostpartumBody #PostpartumWeightLoss
My reverse diet/lean gain strategy 👇🏼 - 1️⃣Rest - I took a solid 4 days off training while I was away for the Mr. Olympia. My body really needed that time off, I plan to have 1-2 active rest days each week. - 2️⃣Back to training as normal, PPL split with emphasis on shoulders, hamstrings + calves. I should start seeing some strength gains soon in my compounds. - 3️⃣Reduce cardio - LISS 50mins to 30/40mins daily (approx 250-300cals burned) I’ll start mixing in HIIT soon, I like half & half. - 4️⃣Increase carbs around my training session, eventually all meals will have carbs but right now I need to slowly increase my calories. I’ll be tracking everything in MyFitnessPal. - 5️⃣Track progress with morning weigh ins and mirror checks on body composition, make small adjustments as necessary. - 6️⃣Enjoy life, eat out, have some wine, eat intuitively, travel, grind🤘🏼 - ONLINE COACHING - DM/LINK IN BIO 💪🏼
Existem coisas que só você pode fazer por você! ✨ #tbt do dia 🌤 . . Você pode até comprar kit marmitas saudáveis, mas de nada adiantará se você deixá-las no congelador, não gostar do sabor. Você pode até ir na nutricionista, mas de nada adiantará se você não se encaixar naquele perfil de plano alimentar. E não adiantará se você não se alimentar bem por você mesma (o). Você pode até ter treinos prontos, mas eles não irão treinar por você, isso é um autocuidado seu! . . NÃO é fácil 👎🏼 Logicamente terão dias mais difíceis, dias de preguiça, dias de problemas pessoais conturbados, dias em que não sobrou tempo, dias de exaustão mental e física... . . 🌟 MAS o importante é buscarmos sempre uma motivação pessoal e acreditar que cada dia é um novo ciclo! Uma nova oportunidade de você fazer ainda melhor do que ontem. Sorria ao acordar, desperte-se pra valer!! 🙏🏼😁 . . Se você está começando agora... 👉🏼Lembre-se todos os dias do porquê você começou e trace metas de aonde quer chegar 💚 . . Se você já está nessa vida há algum tempo... 👉🏼Lembre-se todos os dias do quanto você já evoluiu até aqui e como é gostosa a sensação de estar fazendo o que faz e motivando outras pessoas 🤩🌈✨ . . . E eu ando tão iluminada com pessoas incríveis ao meu redor, com tanta energia boa, que só tenho a OLHAR com bons olhos para tudo isso e agradecer à papai do céu todos os dias 🙏🏼🌟 . . Vamos combinar esse compromisso com cada um?? Se você concorda deixa um “❤️” aqui e vambora nessa meta de v i d a 👻
Seriously, stop the fit mom SHAMMING. Before you get all triggered and huffy about how I post pictures of my ass and my abs...HEAR me out. . I saw a post from a moms group on how we need to show that we are enough.. . BUT then goes on say that the "normal" is a very different body composition than I have. . Well, I feel that I am enough at ANY weight I don't feel that I have to have my stomach hanging over my pants and gain weight so I can fit it in to someone ELSE'S view of what is "right". . I was MISERABLE when my post partum stomach was hanging over my shorts and I couldn't fit in my clothes. My body also FELT like crap. . I wanted to FEEL strong and beautiful. I wanted to FEEL sexy. I wanted to FEEL good naked.. And that does NOT make me wrong. It does NOT make me a bad person. . You are free to be who YOU want. I don't care what YOU weigh. Be happy with what you got momma. . But don't SHAME others. Don't discourage a mom that wants to FEEL sexy in her skin. . That is for HER to decide. . And THAT is why I wrote this post. . Because there is a momma out there that cares so deeply about "fitting into the moms club" but inside just wants more for herself. . So she stays quiet. And doesn't take the actions she wants. Or SABATOGES herself over and over. And that leaves her unhappy too. . You water your grass, But don't stomp on mine... or my HOT MOMMA friends. . #hotmomsclub #acceptingnewmembers #allbodytypeswelcome #BABYtoBIKINI #BIKINItoBABY
Dinner Bowl 🍲 . Swipe for macros/amounts. . broccoli carrots (matchsticks) cauli rice blend liquid egg whites avocado liquid aminos (soy sauce alternative) . Seasonings: {I just get crazy, you don’t need all these} TJ’s Onion Salt and EBTB, Kernel Seasons Garlic Parmesan and White Cheddar, Tony Chacheres. . Broccoli: I love the fresh washed and prepared bags of produce. This one is a steam bag so I steam in microwave for half the time it says, then throw in the air fryer for a few mins to crisp them up and getting a little brown on top. Don’t be afraid to just wing it with the air fryer. I threw these in at 375 and just checked on them a few times. It was probably 2-3 mins. . TIP: Use foil so you don’t have to clean the air fryer drawer! I recently got the pre cut foil sheets and I’m never going back. . Carrots: matchstick bagged carrots just threw them in the air fryer a few mins after the broccoli to soften a bit, but loved the added crunch. . Pictsweet Farms brand frozen steamables bag - this one took it up a little bit since it has added onion and edamame! I don’t use much bc cauliflower bloats me. 😭 . Liquid egg whites microwaved 2 mins and done! . Topped with avocado, Braggs liquid aminos (if you haven’t tried these yet you’re missing out!) and all the seasonings above. . PS I just saw from @jillchristinefit that the Braggs liquid aminos also come in a spray bottle and I NEED that. My store doesn’t have it. 👎🏻 . SWIPE for Lose It App entries. . I almost bailed on this dinner to have some decadent pancakes but I remembered @chantelhall_ifbbpro talking about how whole foods help with cravings and hunger and stuck with my plan. Didn’t regret it! . . . . . #macrofriendlydinners #iifym #iifymgirls #macrocounting #macrotracking #countingmacros #ifitfitsyourmacros #macrofriendly #flexiblediet #flexibledieter #momswhoworkout #macros #momweightloss #reversedietingworks #reversedietingresults #momweightlossjourney #weightlossmom #igfitmoms #weightlosstransformation #naturalweightloss #weightlossjourney #flexibledieting #fitover30 #reversedieting #reversediet #fatlosstips
~Reverse dieting~⁣ ⁣ A month and a half ago I met my ultimate weight goal. I was happy with my weight, but I knew that my body needed to work to maintain it.⁣ ⁣ A month ago I began reverse dieting. This was something I had been terrified to do since I started this weight loss journey. ⁣ ⁣ I began with slowly increasing my carbs and fats. The first few week I lost a few more pounds. ⁣ ⁣ This week was the first week I saw an increase in weight. I’m not going to lie, it made me nervous at first. But after a lot of thinking I realized it’s normal and part of the process. ⁣ ⁣ I am now eating more calories than I did over a month ago and my weight has only increased a pound or two, and I can see my muscles growing. I also have a lot more energy throughout my day.⁣ ⁣ Don’t get lost in the numbers . Because the most important part of this journey is how you feel not the number on the scale.⁣ ⁣ And I have never felt better 💕 📸 @mikegonzalezzz #fitness #reversedieting #weightlosstransformation #iamfitness #nutrition #trackingmacros #macros #body #bodybuilding #weightlifting #fitnessmotivation #fitnesstransformation #positive
Infelizmente, as pessoas ainda acham que alimentação saudável é sinônimo de comer pouco. . . ❌ Porém, preciso que vocês entendam uma coisa: VOCÊ NÃO PRECISA COMER POUCO! VOCÊ PRECISA COMER MELHOR! . É possível sim, alcançar seus objetivos sem tornar isso algo dificil, restritivo e maçante. . . Passe pro lado para entender um pouco mais sobre isso 👉🏻👉🏻👉🏻 . Aproveita e já marca um amigo que precisa ler esse post 👇🏻 . Me conta aqui nos comentários: você consegue levar uma vida saudável de forma PRAZEROSA e sem sofrimento?
Happy Thursday fit fam! I got in early today and got shit DONE ✅🙌 Hit Back/tris/core (B Day/W 4) and 20 mins MIS. Walked/warmed up about 5 mins or so and then ran a decent 2 miles🏃🏻‍♀️🔥 only 1 20 mins MIS left plus 2 HIIT! Let’s get this cardio DOWN!🙌🙏 . Did a lot of thinking 💭 this morning after reading Shakira’s @simplesnacks_ latest post about creating and integrating habits into your daily life one by one, for self improvement 🤗both inside and out, and starting today, I believe I’m going to give that a shot myself! I’m going to start with ✌️ things . 1️⃣ Committing to a minimum of 7 hours sleep 😴 per night. I feel I’ve kinda fallen off that habit and I sure do notice😪! So back to that we go 😁 and. 2️⃣ Adding more vegetables 🌶🥦🥬🍅to my daily intake. I do eat a pretty decent amount each day, but there’s always room for improvement 🤷🏻‍♀️ My favorites are broccoli 🥦 , riced cauliflower 🍚, and baby Bella mushrooms 🍄 😋 . So who wants to join me? Some examples could be. 💦More water. 🌶More veggies. 😴More sleep. 🗣Less (or NONE) negative self talk. 🗣Less gossiping/more uplifting towards others. 🚶🏻‍♀️More NEAT . It’s not a challenge or anything like that lol, I’m just going to write down today’s date and what changes I’m committing to, and do the same thing each month! If anyone has ideas, feel free to share them below👇☺️ Hope everyone is having an amazing day so far! 🔥💪🥰 . #fit #fitlife #fitness #fitfam #iifymfam #iifym #iifymlife #mindovermatter #mindmatterlifestyle #gym #gymlife #upperbodyworkout #cardio #mis #runday #healthylifestyle #healthylifehappylife😁🙏🏼🙌🏼❤️🤗 #perfectlyincomplete💔💪🔥 #Thursday #flexibledieting #reversedieting #selfimprovement
There’s no gray line when obtaining your goals. You’ll do whatever it takes or you won’t. It’s up to you to reach your goals no matter the challenges and obstacles ahead. It’s simple, SHOW UP, STAY FOCUSED, PUSH THROUGH AND GET IT DONE! ————————————————- #letsgo #pushyourself #doitforyou #workhardtrainhard #teamlocofit #glutes #myglutesareonfire
BULKING UPDATE! 🐷 Good moooorning 🤩 I’m just under 4 weeks in to my bulking journey. Last week I was a little disheartened as I actually lost weight. However it just made me more determined to push harder with my nutrition and training 🏋🏻‍♀️ Second weigh in today and I’ve gained 2.1kg! Yaaaaas! I’m feeling energetic and strong and the eating side of things is getting waaaaaay easier! 💪🏻 As this is my first time eating in surplus it’s definitely come with it’s difficulties, I’ve felt podgy and bloated and it’s taken a good couple of weeks to actually hit my targets. But I’m pretty much half way through now and I’m looking forward to cutting and seeing the end results! 🤩 Not a recent photo because right now I feel very porky 🤷🏻‍♀️😂 #bulking #caloriesurplus #weightgain #musclegain #gains #bulkingjourney #weightlifting #girlswholift #girlswhotrain #goals #bodygoals #achievement #gymmotivation #fitnessmotivation #gymlife #instafit #fitspo #fitnessgirl #myfitnessjourney #fitnessjourney2019 #fitfamily #trackingmacros #protein #weights #determination #confidence #bodypositivity #positivemindset #reversedieting #progress