20lbs LOST .IN JUST 2WEEKS down😲😲😲😲....waist snatched,BIG TUMMY DISAPPEARED,ARM FAT AND THIGH FAT DRASTICALLY REDUCED.FITTER,HEALTHIER,,FEEL THE GLOW😋😋😋 . NEED HELP? Call/WhatsApp 08152906758 We hold your hands through the process, No tea/pills, No starvation, No gym and we do not break the bank. We've got you covered. . . #fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol #calorieburn #countingcalories #caloriecounting #fatlossfood #diethacks #nutritioncoach #nutrition #nutritionist #fitnessprogress #diet #healthydiet #naijabrandchick #hustlersquare #stayfitwithriri #stayfit #fatburningmachine
Question from the Q & A with myself & @larrydoylecoaching at our last event. Strategies to deal with hunger. 🍐🍑🥔🥑🥝🍳🍔🥓🌯 #nutrition #dieting #hunger #hangry #fatloss #diethacks #fatlosstips #fitness #fitfam #irishfitfam #ukfitfam #onlinecoaching #personaltrainer #lifestyle
My top 5 hacks to improve eating habits without having to count calories! . When it comes to losing weight, we know we have eat fewer calories (caloric deficit), and I don’t know about you, but even for me as a coach, constantly measuring and counting portions isn’t always the fun thing to do. . Thankfully there are other ways to help you achieve and maintain a healthy habit by making these simple changes without the stress of math or feeling deprived. . 1. Slow down your eating! It can take 20 minutes for you to recognize that you are full. Give your body that time to let you know that you are satisfied and it’s an easy way to reduce how many calories you consume in a given meal. . 2. Decrease distractions Multitasking while eating, like catching up on your favorite show or scrolling through IG (totally guilt of this too) can make it more difficult to recognize how much you’ve eaten. Those eat with distractions tend to feel hungrier and eat more later. When you turn off the distractions and focus on enjoying your meals can help to reduce your caloirc intake and still feel satisfied. . 3. Avoid eating from large packages When you eat out of large packages, it makes it much more difficult to realize how much you are actually consuming. Instead of eating directly from the container, transfer food over on to a plate or bowl. That way you have to choose your portion size before you start eating. . 4. Drink more water Being thirsty can be easily confused with feelings of hunger, drink a glass of water before eating snacks or meals may help you realize that you aren’t as hungry as you that you were. Drinking water with meals can also help slow down meals and give you that signal of feeling full. TIP: if you are used to drinking other beverages with calories, swapping some or all of them with water will help decrease those extra calories! . 5.) Sleep more! Getting enough sleep helps regulate the hormones responsible for feelings of hunger and satiety. You can improve sleep habits by adopting specific times to get to bed and wake up consistently each day. I use the bedtime feature on iPhone and has totally helped me with my sleeping habits.
🍅 @skinnyfoodco sent me some products to try, which has been SO perfect during my Get Shreddy - I am hooked on their Hazelnut Chocaholic Spread 🍫 it is literally Nutella but only 23 calories per serving 😅🥰 I’ve had it on rice cakes, in my porridge, it’s unreal - Last night I made a sweet potato burger with this ketchup alternative, which tasted delicious & still fitted into my daily macros perfectly ♥️ - I have also got the bbq sauce, custard & chocolate orange sauce to try. I will be keeping you updated 🤤 - - - - - #gifted #skinnyfoodco #breakfast #lunch #dinner #getshreddy #teamb_nd #healthylifestyle #eatclean #fitnessgirl #glutenfree #mealprep #eatclean #getshreddyforsummer #shredded #bootygains #abs #summerbody #getleanchallenge #getlean #gymsharkwomen #teamryderwear #dietfood #diethacks #dietplan #girlswholift #bootybuilding
Love this!! Great nutritional info made simple! EASY FAT LOSS MEAL GUIDE by @grantgirsky - A common problem many of my clients bring to my attention is the difficulty they have in finding healthy meal ideas that are simple and easy to make. - I totally get it too. It's tough to cook your own meals, let alone plan them in advance. Especially with the ease in which you can swing through a drive thru at lunch, or grab take out on the way home for dinner. - This guide will hopefully simplify that process a bit. Here, you can choose any combination of protein, carb, veggie, and BOOM…..instant healthy, tasty meal. - Remember, no foods or food combinations are "fat loss foods". The only way to lose fat is to create and sustain a calorie deficit for an extended period of time. - However, these types of meals are great for fat loss because they make creating a calorie deficit a little bit easier. - Lean protein, veggies, and complex carbohydrates are all very filling, lower calorie foods that are going to keep you satiated and satisfied without completely blowing your calorie total out of the water. - Which combo are you going with? Steak, zucchini, sweet potato for me! - - - #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
🍳🔥 Steak Chunks and Cheesy Scrambled Eggs!! 🐄 Tag a friend who should make it for you! 👇 --- This awesome Keto meal idea comes from @primalbro. As you see, simple is delicious! One of the best things about Keto is being able to stick to a diet that you LOVE. Enjoy creamy scrambled eggs and steak while losing weight! 😍 It's WIN-WIN! 😍 --- ➡️ Keto Guide 50% OFF - Link In Bio! ⬅️ Send in your Keto meals and we might feature them!
Burrito bowl 🤪🥗 . This was made by one of my CLIENTS who is on a MEAL PLAN from me... yes you can eat this and “DIET” 💃🏻🤞🏼 . Looks incredible! 👀👅 . Real food for real women and no bullsh*t in my club 🙅🏻♀️ . Limited spaces left for online plans before I come off in June ✨ . What are you having for dinner? ☺️👇🏼 . . . #mealprep #burrito #burritobowl #mexican #healthyliving #mealideas #healthylife #healthyfood #healthylifestyle #healthyeating #iifym #iifymgirls #eatclean #eatforhealth #eatforabs #balancednotclean #balanceddiet #flexibledieting #foodie #foodisfuel #girlswholift #girlswhosquat #girlswithmuscle #caloriecounting #fatloss #weightloss #diettips #dietfood #diethacks #iifym #iifymgirls #balancedlife #flexibledieting
OMG I’m so sore I can barely move. How many times do you find yourself saying that? If you are striving for crippling soreness after every single workout...you’re doing it wrong. The goal should never be “to get sore”. Yes, sometimes you will be more sore than others after a workout, but just because you don’t feel soreness after a workout doesn’t mean that it wasn’t effective. I remember a time when I used to get upset when I didn’t get sore after a workout. I felt like I worked out for nothing...that no progress was made. So I’m here to tell you...if you don’t get sore after every workout, it’s OK! It doesn’t mean that it was a bad workout. It doesn’t mean that aren’t progressing. Now that we got that out of the way… When you are experiencing sore muscles, here are a few tips: ✨𝘙𝘦𝘴𝘵 𝘵𝘩𝘰𝘴𝘦 𝘮𝘶𝘴𝘤𝘭𝘦𝘴! If a part of your body is extra sore, don’t do a hard workout involving those muscles. Instead, opt for some light movement such as walking or an easy bike ride. ✨𝘋𝘳𝘪𝘯𝘬 𝘭𝘰𝘵𝘴 𝘰𝘧 𝘸𝘢𝘵𝘦𝘳! Hydration is SO IMPORTANT! Enough water can help with muscle cramping and help with inflammation. ✨𝘚𝘵𝘳𝘦𝘵𝘤𝘩! Be careful not to overdo it and push too far though. Move your body through some light stretches to help with the soreness. ✨𝘌𝘱𝘴𝘰𝘮 𝘴𝘢𝘭𝘵 𝘣𝘢𝘵𝘩. This may or may not help you, but it’s worth a try. In our household, a warm bath with epsom salts is very helpful to relax those muscle and feel a little relief. ✨𝘌𝘢𝘵 𝘮𝘰𝘳𝘦 𝘱𝘳𝘰𝘵𝘦𝘪𝘯! Chances are, if you’re like most of the population...you aren’t getting enough protein in your daily diet. Getting the right amount of protein can help with muscle recovery. __________________ Entire outfit: @bornprimitive ASAL15 at checkout for a discount!
There, I’ve gone and said it. In the words of Dan John... “Eat like an adult”. You are a grown adult, not a child. . . . . . . . . . . . . . . . #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips
How does travel fit when you’re tracking macros? My BEST TIP?? Build your plate like you would at home! 🍗Pick your protein first. It’s usually the hardest to find on vacation. Load up when you can. 🥦Fill in veggies next to help fill you up. 🥐Then your fats and carbs/sweets. I loved this breakfast buffet in Colombia 🇨🇴! Chicken & yogurt for protein. Lots of veggies for filler. Fresh fruit for fiber. Chocolate croissant because vacation 😍 Taste the local fare. Eat what looks delicious. But stop when you’re full. And remember that a few days “off plan” will not ruin your progress if you commit to getting back “on plan” when you get home. *bookmark this post to review before your next trip!* We can’t call it a lifestyle if we can’t LIVE. 🤷🏼♀️ What are your best travel tips for mindful eating? . . . . #justbackfrom #countingmacros #iifym #flexibleeating #flexibledieting #macros #travelcolombia #lifestylenotadiet #chicagofoodbloggers #healthylifestyle #weightlossjourney #welltravelled #weightloss #healthyeating #fitgirl #traveltip #proteinfirst #fitmomlife #buffets #diethacks #morgancranefit #breakfastbuffet #morgansmacros #fitmom #fitmomof3 #mamaof3 #momof3 #strongmom #ifitfitsyourmacros
Want to know EXACTLY what to eat to lose your next 5 lbs?👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s lay down some facts: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ You want to lose 10-20 lbs, but have no idea how to make it happen ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ You’ve tried restrictive diets in the past, only to gain the weight back ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ Eating “healthy” has gotten you so far, but it’s clearly not enough to reach your goals ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ Truthfully, you have no idea how much you should be eating or what you should be eating to lose the weight I hear you, sis. It’s not a fun place to be stuck in 😣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So let’s get you unstuck and on your way to losing those 10 lbs ASAP👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m offering a FREE Macro Consultation to the first 5️⃣ people who book a call! We’ll discuss your goals, lifestyle, and food preferences so I can create your PERSONALIZED MACRO PLAN. After this call, you’ll know EXACTLY how much protein, carbs, and fats you should be eating to lose the weight. AND you’ll know how to track your food easily, so you can actually make this happen. You’ll walk away with a nutrition plan that fits your busy lifestyle and DOESN’T require cutting out your favorite foods 🍕🍔🍣🍷 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, want to lose your next 5 lbs this month WITHOUT dieting? Click the link in my bio to book your call now! Only FIVE spots available‼️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio 👉🏻 @lindsaymhanson
It’s ok to choose low calorie alternatives. - It’s ok not to choose low calorie alternatives. - There is no guilt, shame, morality attached to any of these. - Demonising any food, be that a more calorie dense or indeed, calorie light version is the problem. - NOT THE FOOD. - Guilt isn’t a macro. - Shame isn’t a constituent of food. - Innocent isn’t a micro found only in single ingredient foods (in any food to be exact). - Shaming people for their choices, whatever they are, only serves to make you both feel like crap. - Shaming yourself in your own choices only creates feelings of guilt. - I might go on a lot about this. But there is a reason. Just as there is for the constant calorie deficit chat. - The day that we finally stop using these ridiculous moralistic terms around food, I’ll be happy. And be quiet. - @lodough.co brownies topped with some of my faves: Biscoff, Oreo and ofc white chocolate because number 1. - Emilia@emilia.fitness www.emilia.fitness Link in my bio @emiliathompsonphd - #diethacks #iifym #goals #diethacks #happyhumpday #fitness #selflove #mindset #mindfuleating #vegan #bodygoals #compprep #transformation #girlswithmuscle #bodybuilding #bikini #bikiniathlete #fitspo #fitness #health #gym #girlswithmuscle #workout #meditation #gratitude #bodypositive #selfcare #nutritiontips #wellness
Easy Guide For Tracking Food by @kyle.fitness_ ⠀ Use this ‘handy’ guide 😏 to help you estimate how much you’re eating. ⠀ Not everyone is interested or will find tracking with a food scale necessary and practical. This is useful for the average person just trying to control their portions! ⠀ This is also useful for those who do track diligently because we can’t bring a food scale everywhere! ⠀ Additionally, using this method is useful because it is proportional to our individual size. The bigger we are the more we have to eat. ⠀ Credits to @precisionnutrition for the graphics. - - - #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
Have you heard of reverse dieting? Why would you want to REVERSE a diet? The point of a diet is to lose weight, so will I gain weight? These are things I’ve heard from clients when I introduce the words “reverse diet” Essentially it means just that: Reverse your diet. If you have been in a calorie deficit (a diet phase) for an extended amount of time and you hit a “plateau” or we simply can’t safely lower your calories anymore we should slowly start adding in more calories. Why do we do this? Being in a deficit for a long time can really mess with your metabolism (slow it down) wreak havoc on your hormones and basically have you feeling like shit. So to ensure that you can continue to lose weight we have to bring you back up to a “maintenance” calorie level for a few weeks ( or months depending on how long and severe your deficit was) so you body can do what it’s supposed to. Now adding more calories usually scares woman but it’s completely necessary. Will you gain weight? Probably not. As a matter of fact a lot of women tend to LOSE weight when we reintroduce higher calories. Who is reverse dieting for? •Anyone in a cutting phase who’s progress has stalled or you have been in a great deficit for a long time. •if you have been in a deficit and are noticing changes to your periods (irregularity, not getting one when you usually do) •Any one who isn’t in a diet but SIGNIFICANTLY under eats. (I see this a lot in my clients when they first start out I reverse diet almost everyone) Any questions drop ‘em below⬇️ . . #strongnotskinny #foodisnottheenemy #fitspo #mymacros #momsonthego #personalrevolution #macrosmatter #strongerthanyesterday #myownboss #womensupportingwomen #diethacks #boymom #realmotherhood #reversedieting #investinmoms #postpartumhealth #onlinecoaching #goalsetting #howtolosefat #wanttoloseweigt #mefirst #personaltrainerlife #postpartumbody #fatlossgoals #fitgoals #weightlossprogram
・・・ Looking to lose weight? Go to @fitbeandaf for weight loss secrets! . . . By @ketohappimess
Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids. #water #waterintake #mybodyisatemple #wednesday #wednesdaywisdom #healthylifestyle #habitsofhealth #livehealthier #diethacks
The one thing I WILL NOT give up on a diet is..... .... .... .... .... .... .... .... Ranch dressing!! .. .. I know it’s super bad for you and has a ton of calories, and yada yada yada, but it’s literally the ONLY thing that gets me to like eating salad. I won’t even buy the light or fat free (ewww). And if I have to sacrifice a couple hundred calories somewhere else it’s totally worth it if it gets me to eat salad. .. .. Sometimes I buy the hidden valley ranch powder packets and mixed light mayo and almond milk instead of full fat mayo and milk and it’s pretty darn good actually. So that’s one way I can save myself some calories and fat if I want but most of the time I am too lazy to do that so I just grab the lighthouse brand Homestyle ranch and honestly it’s the only way I like eating salad. It is what is is 🤷🏼♀️ .. .. What is something that you refused to give up on a diet? Let me know in the comments please!! .. .. #iloveranch #iwantwhatiwant #whatdiet #foodhacks #diethacks #damnthatsdelish #deliciousfood😋 #gimmemore #passtheranch #saladsofinstagram #dietfoods #dietfriendly #fitliving #healthyfoodchoices
Kindly Share This Knowledge With Your Friends And Family 😊 . . ⭐Thanks For All Your Support. . DM us for Credit or removal 🙏 . Follow @healthyful_living for more tips and inspiration 🔥 . #healthytips #nutritiontips #nutritionplan#diettips #healthier #weightlosshelp #weightlosscoach #livehealthy #nutritionfacts #dietingtips #diethacks #caloriecontrol #foodfacts #fatlosstips #fatlosshelp
- THREE AWESOME FAT LOSS MEALS by @grantgirsky⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @dailyfitness18 for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ One of the most common questions I hear is something along the lines of "but what should I be eating?".⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ While the answer to this question very much depends on the context of you & your goals, here are three basic meals that can be great for fat loss.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep in mind, you can substitute other foods into these templates. The key here is having a protein source, carb source, and veggie on the side.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your go-to healthy meals?⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips
Me: ‘I bet you feel way better eating more calories. And you see: you are still losing weight!’👏🏻 G: Yes, I feel more energy and I can fit more treats in. But... nothing is happening’😔 Me: Are you kidding me?! You are confidently losing 1 pound a week. Even a bit more’😱🤯 G: True... (unsatisfied)😕 Me: This is slower than your previous rate of 3 pounds per week but I just can’t allow you continue that extreme diet. The binges will come back, you will be more susceptible to injuries, you’ll not be burning calories effectively. 1 POUND IS A RECOMMENDED HEALTHY WEIGHT LOSS RATE. I think, you should be happy and you ARE doing great! You are my fastest fat-losing client, but there is nothing to boast!!!🤓 G: Ok☺️ Me: 😅 Now she eats 2000 kcal, trains twice a week and loses weight. The most important - she enjoys it! . . It always takes effort to persuade a determined client to eat more. But it is worth it! 💪 Yoyo dieting is not normal. We want it steady, well-informed and sustainable. We want to keep weight off! Down with all-or-nothing approach!
Getting older is something that happens to us all (sorry to disappoint) But there's actually a way to look and feel younger and more youthful... and who doesn't want that? Imagine having: ⚡More energy 😴Better sleep 🙋🏼♀️More confidence 🏋️♂️Being stronger 💪🏾More muscle 🍔Less fat 💃Fewer aches and pains 😉A better sex life 😁Improved skin 🏃♀️Better stamina 🧠Stronger mental health 🏥Less risk of illness and disease And in return for all this (and more) all you've got to do is get some exercise a few times per week, and improve your diet to include more whole foods. It's a seriously good deal when you think about it. Make a change and improve your life. #bencpt #aeonhaf #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightloss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
A day in the life... ☝🏻 4 meals from a client on my GetLeanPlan. Ok so they like Greek Yogurt 🤷🏼♂️. Rabbit food & low calories? Nah you’re ok. ——————————— #caloriedeficit #cleaneating #diethacks #fatlosscoach #fatlossfood #fatlosshelp #fitfood #fitness #fitnessjourney #follow #food #getlean #gymlife #healthyeatingideas #healthyfoodshare #inspiration #losefat #mealideas #mfp #onlinecoaching #personaltrainer #protein #weightlossprogress #workout
Trigger food dilemma 💥 Everyone has foods they love and find it hard to stop binging. Few things that might help: 1. Dont fill your cupboard with them. If its chocolate, ice cream, sweets you are after buy lower kcal choices i usually say to clients buy sweets, chocolate bars under 100 kcals so if you have a few your still not eating over your calories. 2. Buy more protein based treats as protein suppresses your appetite e.g protein ice cream, yoghurt, bars, muffins are all lower than your standard types in calories. 3. Have fruit bowls in the house with berries, apples, grapes ect.. as are all low-kcal foods. 4. Putting these foods together to make meals e.g: protein bar microwaved then add in scoop of protein ice cream then skinny sauce and a few marshmallows. Or baking protein muffins with fruit and nuts. Or simply just making a fruit and yoghurt bowl with shavings of nuts and chocolate with zero kcal sauces and a few protein pancakes. *All these receipts will help keep your cravings at bay and are very satisfying, easy to find recipes online and easy to make.
New❗️❗️ Come try our new protein milkshake bar🤤 only $2 until Friday!! #flexibledietingcoach #iifymwomen #iifymtips #flexibledietingrecipes #diettips #fatburningfoods #nutritiontips #howtoloseweight #howtolosefat #fittips #fatlossfoods #flattummyworkout #fitnessquotes #diethacks #musclegains #bakersfieldfitness #bakersfieldbootcamp #fitquotes #trackingmacros #loseinches #fitlatinas #notasize0 #latinaswholift #funnygymmemes #gymmemes
Why avoiding the basics is HINDERING your progress It seems like every day, there’s a flashy new move on the gram to try out. We see our favorite fitspos doing these crazy movements, so we think we need to ditch what we are doing and do THESE things if we want to look like them. Unfortunately, this could actually get in the way of making progress. The basics have stood the test of time for a reason. Simply put, they work. While it’s important to progressively make things more challenging, you need to master basic movements first. Doing single leg RDLs on a bosu ball might do great things for your balance… but you likely have to drop the weight a whole lot to be able to do it, which is counterproductive if your goal is fat loss or lean muscle growth. Focus on progressive overload on movements like squats, hinges, presses, rows, etc. and you’ll continue to see progress! If you want to try out some of those crazy movements sometimes, go for it. (As long as it’s safe.) But don’t ditch the tried and true movements! What is your favorite basic exercise? Comment below! . . . . . #millennials #millennialwomen #momswholift #womenwithstyle #strongnotskinny #selfconfidenceiskey #mindsetshift #countingmacros #onlinefitnesscoach #empoweringwomen #findyourtribe #womenunite #flexibledieters #diethacks #trackingmacros #macroscoach #myfitnessjourney #weightlossideas #fatlosstips #weightlossupport #womenwholift #dogmomsofinstagram #girlswithmuscle #howtolosefat #weightlossprogram #girlswholift #workoutideas #fitnessprogram #womenshealth #fitnessjourney
. 🔥How to Speed Up Your Metabolism by @corebodyfitness . When we think of speeding up our metabolism, often times people go about it wrong and do things to actually slow it down and actually hinder progress. . They tend to put their focus on long cardio sessions, cut carbs, skip meals and even use fat burners. While these things may sound good from a marketing stand point, they actually do more harm than good. . You see when you cut calories too low your body adapts and only starts to burn that amount of calories consumed. This is know as metabolic adaptation. . The better approach is to focus on strength training. This will keep metabolism elevated longer after your workouts. Focus on getting protein in every meal as well as balancing your meals. This will make your results more sustainable and actually help keep your metabolism burning. . 💥Not sure where to begin? Shoot me a DM if you’re serious about getting help and making a change. . Make sure you grab your 👇🏻 . #wifeylifefitness #crossfitopen #fatlosstips #exercisetips #diettips#diethacks #gymshark #shreddedlife #getshredded#getlean #weightlosstips #weightlosshelp#workouttips #nutritioncoach #nutritionhacks#postworkout #fitdads #fitmomsofig #gainz#caloriedeficit #leangains #hypertrophy#cardiosucks #personaltrainer #fitnessguru#fitdaddy
EASY FAT LOSS MEAL GUIDE by @grantgirsky - A common problem many of my clients bring to my attention is the difficulty they have in finding healthy meal ideas that are simple and easy to make. - I totally get it too. It's tough to cook your own meals, let alone plan them in advance. Especially with the ease in which you can swing through a drive thru at lunch, or grab take out on the way home for dinner. - This guide will hopefully simplify that process a bit. Here, you can choose any combination of protein, carb, veggie, and BOOM…..instant healthy, tasty meal. - Remember, no foods or food combinations are "fat loss foods". The only way to lose fat is to create and sustain a calorie deficit for an extended period of time. - However, these types of meals are great for fat loss because they make creating a calorie deficit a little bit easier. - Lean protein, veggies, and complex carbohydrates are all very filling, lower calorie foods that are going to keep you satiated and satisfied without completely blowing your calorie total out of the water. - Which combo are you going with? Steak, zucchini, sweet potato for me! - - - #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
⚠️ WIN ⚠️ 6 of our 204 Calorie Cheesecakes 🍋🍓🍫🧁🍊🍰 FOLLOW THESE STEPS... 1. LIKE @macrobaseddiner and @mikehindfitness 2. Comment what flavour cheesecake you would choose first... 3. Screen shot this post and share it in your story, tag @macrobaseddiner in the story. Those 3 simple steps can win you a guilt free treat for each day, or you can share them with your work mates and family... Www.macrobaseddiner.co.uk • • •#diethacks #foodprep #mealprep #ukhealth #workout #lowcal #eatclean #healthy #healthyfood #nutrition #gym #healthandfitness #weightloss #weightlossjourneyuk #middlesbrough #mikehindfitness #macrobaseddiner #gym #nutrition
By:@saltylifts . I guess I let it control me & dictate my worth. Yet, little did I know that "weight loss" isn't always a useful marker of progress. Reason being, there's a ton of things that can influence daily & weekly body weight... 🍕 A higher salt or carb intake than normal 💩 If you haven't pooped 💦 Hydration levels 🥘 Food still in your stomach 😷 Food intolerances 💁 If you have your period 🌡 Hormones 💊 Supplements 🏋️♀️ Soreness from a heavy/intense workout ⠀ Once I understood that the scale is just a tool, but not the *only* tool, I felt relieved and started to see the fluctuations in my scale weight as just a series of data points, rather than a reflection of my worth or hard work. ⠀ You guys... fat loss takes TIME. Like weeks and months. I know, it's not what you wanted to hear, but it's the truth. And it's important to recognize and be aware of so you don’t get frustrated and quit. ⠀ Weight loss & fat loss are related, but they are NOT the same thing. Instead of focusing on the scale to know if you're progressing, focus on other things like: 🤳🏽Progress pictures 📉Body measurements 👗How clothes fit 💥Your energy levels 📊An average of your weight over the course of a few weeks/months ⠀ 🌟It's easier said than done, but try not to let your daily/weekly fluctuations in body weight discourage you. Progress is not linear and it does NOT reflect your fat loss progress. So, stay positive, smile, put on your patience pants 👖and just be consistent. You will get there, I promise!! . Follow @fitness_tastee for more fitness tips . ⠀ Tag a friend who needs to see this! . . #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
"My body is really prone to putting on weight". So would mine be if I ate so much cake. Stop kidding yourself into thinking you aren't in control, because you are. You are in total control. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #food #weightloss #dietfood #healthynutrition #nutritionhacks #diethacks #nutritiontips #foodtruths #youareincontrol
Today's INSPO: 💥FAT LOSS GROCERY LIST💥 - Today I was walking through the grocery store, getting some caffeine, and what I saw literally shocked me. So many people are mindlessly walking through the grocery stores. Mindlessly loading up stuff they don’t really need. If you’re really serious about fat loss, you should go into the grocery store like it’s a military operation. You should have a plan, know what you need AND don’t waiver from the plan. Of course, getting some foods that you like makes adhering to your diet better. But at least 80% of your cart should consist out of these 4 groups. - 1️⃣ Proteins. 2️⃣ Complex carbs. 3️⃣ Fruits and vegetables. 4️⃣ Healthy fats. - You don’t really need more. Seriously, keep things simple. Don’t load up on candy and chocolate. Of course, having some is possible, but don’t load up on it. - 👉I hope this post if helpful to you and of course, don’t forget to save it using that little bookmark button on the bottom right so you can get back to this post when you need. Also, if you have a friend, who should see this, tag ‘em down below!! Helps me out a ton!! :) - 📷: @mazerfitness 🔥 - . . . . #instafitnessvibes #diethacks #nutritioncoach #nutrition #nutritionist #instafitinspired #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #caloriecontrol #calorieburn #countingcalories #caloriecounting #fatlossfood #weightlossprogram
Repost @esgfitness 💃🏻💃🏻 ・・・ Flexible dieting to me simply means knowing you can choose a variety of ways to eat in accordance to your energy needs (calorie target). ⬇️ However, for many people flexible dieting means fitting more ‘treats’/ calorie dense foods into their diet. This works pretty well if you have a decent number of calories to play with I.e. you are a larger human (men are usually bigger hence why I’ve picked them). Having more calories means that even if you do decide to have an ~1000 calories meal out (e.g. Nandos wrap with chips) that day you can still: a) include all your important nutrients (some fruit, some veg, some healthy fats & enough protein) b) Consume enough food volume for satiety c) Stay within calorie goal This is MUCH harder if you are on a tighter calorie budget. e.g. a woman on 1500 calories has used up over half of her calorie intake on that meal out meaning she only has 500 calories for the rest of the day. 300 of which she ate at breakfast so that’s a really enjoyable 200 calorie dinner IF she doesn’t snack or drink anything with any calories in.. This isn’t so bad when we consider weekly average calories - maybe you go over your calories today but you eat less tomorrow or the next day and maintain your calorie average over the week. However, it is still far harder for those on lower calories (usually women) to eat out when dieting. It doesn’t help that portion sizes are the same. Take home: if you’re on lower calories 1 meal out can have a big impact on your day/ week in terms of food choices. Tip: If you are on lower calories look at your food choices. You can make 1500 calories look like A LOT of food or, you can make it look like very little. Diet smart! #healthyliving #healthylife #healthyfood #healthylifestyle #healthyeating #iifym #iifymgirls #eatclean #eatforhealth #eatforabs #balancednotclean #balanceddiet #flexibledieting #foodie #foodisfuel #girlswholift #girlswhosquat #girlswithmuscle #caloriecounting #fatloss #fatlosstips #weightgain #weightloss #weightlosstips #diettips #dietfood #diethacks #iifym #iifymgirls #balancedlife #flexibledieting
A few months ago, I asked myself what the natural next step would be for me in terms of health and wellness. Since losing around 100 pounds, as well as reversing my thyroid disease and more, I have come to realize that healthy living is more than just a passion of mine. In some senses, it feels intertwined with my current life’s purpose. With that being said, I wanted to take this opportunity to announce that I am in the process of becoming a certified holistic health coach through the ❤️ I am currently at the halfway point of my program, and wanted to ask: Would you be interested in receiving health coaching from me? If so, DM me the emoji 🙌🏻 along with your message. Thank for following us @healthfitness.usa Thank you so much. Credit:@soulscheihing
Waistline Wednesday — when you’re trying to watch what you eat, and you get a bad craving for “crunchy”, don’t let chips or pretzels ruin your day! These Baked Carrot Chips from @aspicyperspective are an easy and healthy alternative to the crunch factor you’re looking for! Check out the link in our bio for the full recipe! https://www.aspicyperspective.com/healthy-baked-carrot-chips/ #healthysnacks #healthyrecipes #carrot #carrots #crunch #snacks #easyrecipes #diethacks #nomnom #feedme #baked #snack #snackattack #whole30 #paleo
(Swipe to see if it’s dog approved) This #bread took me 2 mins to make in the #microwave. It consists of one #egg, a bit #flour, and half a tea spoon of #bakingpowder. Whip it all up and put it in microwave for 60 seconds. I gave mine 1 minute and 30, depends on the microwave. I didn’t taste it myself but mom was impressed and the dogs liked it too 😁 I didn’t come up with this myself, it’s called #90secondbread. Most likely something I’ll be experimenting with. It’s awesome how you can have all the ingredients ready basically whenever Bc they don’t go bad (except the eggs but takes long time). #microwavebread #breadsubstitute it works fine with normal flour but most people use #almondflour i guess Bc it has zero carbs? For #keto purposes. Im also curious to see how this freezes. Just in case I don’t have eggs available and stores are closed. #diethacks
I am paraphrasing this from another industry leader, as I think it contextualises the point of eating healthy very well.⠀ ⠀ Nutrition is about so much more than looking good.⠀ ⠀ You want to feel great every day.⠀ ⠀ Perform well at work, at school or in your chosen sport.⠀ ⠀ You want to have energy to play with your kids or do stuff with your family.⠀ ⠀ You want to avoid as many trips to the doctor as possible.⠀ ⠀ Solid nutrition will help you achieve this.⠀ ⠀ Calories in vs Calories out is extremely important.⠀ ⠀ But making sure your diet is of high quality, is just as important, especially in the long-term.⠀ ⠀ #reachyourpotential
Relationships are HARD work. Like, really hard. Add 2 kids into the mix and it’s going to be a lot for ANYONE to walk into. But this man right here, sigh - I got so lucky. He enjoys the little things. Pushing the stroller, taking the babies to the theme park for the weekend even though that means we can’t ride any of the “cool” rides and knows it’s just for them but is totally content with that. Making us breakfast in the morning, bringing me my favorite coffee, taking the kids to the park, playing board games with them and about a billion other things. He’s not here for me, here’s here for us. And it’s everything 😭♥️ I know it can be easy to focus sometimes on all the things wrong in a relationship especially in the moment, but sometimes when you take a step back just evaluate everything right they do for you, your family and your babies - it just makes you remember why you fell in love with that person in the first place. Thank you .anthony for loving us endlessly 👨👩👧👦 Thank for following us @cellulitehelp Thank you so much. Credit:@myadventuretofit
DO YOU DO THIS???? - Now there are some really interesting tricks some people do to stop them from snacking at night. BRUSHING YOUR TEETH IS A TOTALLY NEW TO ME!! - Who does this??? And let me know what you think of it guys xxx . . . . . #weightlossjourney #lowcalories #caloriecontrol #dieting #weightlosstips #fitnesstruth #femaledieting #diets #brushingteeth #diethacks #humpday #fitnessvlogger #instadiet #tipsdiet #wollongongfitness
🔁 FAT LOSS FOOD SWAPS 🔁 ⠀ Are you someone who is trying to lose weight and think you’re tracking everything you consume? ⠀ Do you track the oil you use daily when cooking? ⠀ Cooking oil is 135kcal per serving and an easy way to add calories to your day without even noticing!
When you need to make things a little harder, and all you have is your best friend @oliviaoldroyd . 1 rep max dip @ undisclosed weight 😝 . My top 3 tips for building muscle are: . 1 - Eat regular intervals of a good quality protein source every 2.5-4hrs. This ensures you keep hitting your Leucine threshold, which signals to the muscles to grow 💪🏻 . 2 - Train 🏋🏼♀️! Muscle growth is a signal dependent mechanism. You have to be training hard, with good mind-muscle connection. More to come on some examples of training days. . 3 - RECOVER 😴! Something I see throughout Crossfit gym everywhere. Overtraining, and under recovering. Everyone has a different threshold, but more doesn’t always = better. Make sure you’re getting good restful sleep, and not training every muscle, everyday! . Who’s trying to build muscle out there? ——— #foreverlean #chicksthatlift #muscle #fatlossleeds #strengthtrainingforwomen #functionalfitness #leanbodychallenge #diethacks #holidaybody #bikinimodel #bikinifiness #girlswholift #fatlosstips #fatlossjourney #fatlosshelp #ineedtoloseweight #dietplan #diettips #ﬁtness #gymlife #gymsharkwomen #gymgirls #ladiesnightout
SO YOU CHEATED ON YOUR DIET by @grantgirsky - No matter what kind of diet you follow, eventually you are going to hit a snag, and you are going to go off track. It's not a matter of if, but when. - Life is going to happen, there is no getting around that. Weddings, parties, get-togethers, etc. don't stop just because you are dieting. It's important that you enjoy these events and learn how to incorporate them into your diet plan and lifestyle. - However, it's even more important to draw the line and be able to move on afterwards. Don't let one meal or day off track turn into an entire week. That's the kind of thinking that derails progress and separates the successful and unsuccessful in terms of reaching their goals. - Preparing yourself, and understanding that these days are going to happen is absolutely crucial. - Remember, you are just one bite away from being back on track! - #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme
Another day, another diet hack...... So who likes a good coffee?! Even better, who likes a nice iced latte, well here's how you can have one whilst on plan, using your 1:1 Diet by Cambridge Weight Plan products... No cheating!! https://www.one2onediet.com/blog/tips-hacks-iced-coffee-hack Kim Hooper, 1:1 Diet by Cambridge Weight Plan ☎️: 07383 517358 📩: firstname.lastname@example.org Message me: https://m.me/one2onedietkimcumbria #one2onediet #one2onesupport #one2onedietkimcumbria #diethacks #weightloss #icedlattedietstyle
Please read👆🏽🚨 - Thanks @urbandictionary for explaining our apparent new female ‘body goals’ (according to UK media). - Can we stop yet? - I want to get off. - Great news girls. You don’t get herpes if you slim thick. - STOP WITH THE BS BODYGOALS CRAP. - It’s just BS pushed by magazines taking advantage of any minute insecurities we have. - Your body doesn’t need a trend. - It’s doing a damn fine job as it is. So love it. Appreciate it. Please. - FYI if you buy in to this stuff, your risk for disordered eating is actually increased. STOP BUYING IN TO IDEALS. - Emilia@emilia.fitness www.emilia.fitness Link in my bio @emiliathompsonphd - #diethacks #iifym #goals #diethacks #happyhumpday #fitness #selflove #mindset #mindfuleating #vegan #bodygoals #compprep #transformation #girlswithmuscle #bodybuilding #bikini #bikiniathlete #fitspo #fitness #health #gym #girlswithmuscle #workout #meditation #gratitude #bodypositive #selfcare #nutritiontips #wellness
Back on the today 💚 . I want to get rid of this bloat and decrease this swelling. The little treats here and there have added up and this is my favorite way to get back on track. My body thrives when I’m on the plan. I have no digestion issues, my cravings are minimal, my skin is clear, I wake up before my alarm clock, and I’m just overall happier 💕 . It’s not always about weight loss, sometimes it’s just about clarity and keeping myself on the best path. . Who wants to do a round with me? Starting today for 21 days 💛 . Have an incredible week babes! Thank for following us @weightlosstories Thank you so much. Credit:@myadventuretofit
Breakfast is ready! low fat quark with fruits, buckwheat, sunflowerseeds, Soja Crispies, honey, peanutbutter from Koro Drogerie🤸🏻♀️💕 have a good meal! #healthyfood #healthyhacks #healthylifestyle #healthyeating #healthyrecipes #foodprep #breakfast #healthybreskfast #foodblogger #foodlifestyleblogger #lifestyleblogger #diet #dietrecipes #diethacks #breakfastideas #foodphotography #nicefood #foodporn #fruits #fitness #fitnessfreaks #fitnessfood #finessfoodie
I can’t stick to it… Have you tried something, stuck to it for a week or 2 and then just drifted off of the plan? Your 5 workouts a week turn to 3, then to 1, then to nothing😅 Eating well for a week, turns to “oh that piece of cake is okay”🍰, to “oh I had cake this week, might as well have that wine”, to “oh, eff it, I cheated already, what’s the point of keeping track the rest of this weekend or week”. WHO IS WITH ME? Then you kill yourself over the thought, WHY does this keep happening? WHY can I not stick to it? You tell yourself you are weak, and that you will never get anywhere. STOP✋🏻 You are not weak. You CAN and WILL do this. You just need to change your self belief. You need to change your approach. You need something that is sustainable and will help you stop victimizing yourself. You do not and should not be making huge sacrifices. Understand though, that doing the same things over, and over again, are considered insanity, so why would you be doing so. You need to understand that you do need to make changes, to not repeat these mistakes, which might require some sacrifices. - Sacrifices like waking up 30 mins earlier some days to workout 🏃🏻♀️before your days starts, or prep some food🍳. Saying no to that piece of cake or wine throughout the week. I used to have the mentality that if I gave some time of resting to working out, or said no to a desert I liked, that I would be missing out on enjoying life 🙈and hurting myself by doing so. I neglected to understand that by making these small sacrifices, I would at the end benefit by having a more toned mid region that I have ALWAYS desired to have, or I would have WAY more energy ✨ throughout the day that I actually needed more than anything. I neglected to realize that I would fit my clothes better👚 in just 2 weeks of these small sacrifices, or that I would instantly feel more accomplished and more confident in myself. I had to stop thinking of myself as a victim. I had to stop thinking that these small sacrifices were hurting me —That I was losing❌ - CONTINUE BELOW 🔽🔽🔽
You can not understand happiness, really, unless you have contemplated real darkness. ⠀ ⠀ Unicorns, fairy tales, butterflies; live like that and you are naive. ⠀ ⠀ The test of our character is to truly be crushed, cut so deep, that we are forced to make the ultimate decision. ⠀ ⠀ Are we going to choose love, to see the good in others, to expand our consciousness; to strive for growth and enlightenment or are we going to to choose to be consumed by the same fear that makes people wish us harm; attempt to destroy us? ⠀ ⠀ I chose love, even if it causes an internal battle to rage inside me. ⠀ ⠀ I don’t want to be like them.⠀ ⠀ I want to be happy.
Tag someone who is working on their own transformation! : : Keto & Fasting helped me achieve my goals. Discipline & Consistency helped me sustain my progress. Honesty & Transparency helped me confront a food addiction. Thank for following us @health.usa Thank you so much. Credit:@house.of.keto
Introducing .in.bloom: What a year this has been. I can honestly say that this has been my best and happiest year in 8 years. From dealing with my dad’s cancer and losing him, to a failed engagement, to college struggles due to my grief, gaining over 100 pounds, moving and moving and moving again, major mental and physical health struggles, an uncertain future and a job that made me miserable to getting healthy and living my best life. I wish I had known the difference that would be made in all parts of my life just by putting my health first. I started with that and the rest just fell into place. I’ll always be grateful for Keto for being the tool that allowed me to get to where I am now. It’s scary to think where I would be had I not found it. 💛💛💛 I’m so so grateful for all of you and I sincerely wish you the best year ever in 2019. Here’s to the New Year! 🎉🎉🎉 Tag me in your 2018 transformation pictures! I want to celebrate YOU! • • • • • Edited to add: sometimes some posts just bring out trolls. Don’t interact with them! Remember that happy people lift people up, not try to knock them down. If you’ve been following me you’ve seen my transformation in real time via videos on my story. I’m still barely out of the 300s if I were lying about anything I’d definitely try to lie about that. I still have a very long way to go. I post just as many bad things as good — the bloats, the gains, the stalls. All of it. If people want to discredit the hard work because they’re too sad to believe it’s possible, let them. Love y’ all!⠀ ⠀ ❤ Don't hesitate to share your keto journey⠀ 👉 Tag .nation_ on your photo for a feature!⠀ .⠀ .⠀ .⠀ Thank for following us @cellulitehelp Thank you so much. Credit:@keto.nation_
What Are You Made Of? (by @askamillionaire) . Your circumstances should never determine the results of your success. . Build yourself up and make it happen. . Comment if you agree and tag someone that should see this. . 🥗 Follow @calorie_trainer for more . #iifym #fatlosstips #exercisetips #diettips#diethacks #gymshark #shreddedlife #getshredded#getlean #weightlosstips #weightlosshelp#workouttips #nutritioncoach #nutritionhacks#postworkout #bulkpowders #fitmomsofig #gainz#calories #leangains #hypertrophy#cardiosucks #flexibledieting#personaltrainer #fitnessguru
🔥 10 OF THE BEST CARB SOURCES OUT THERE 🔥⠀ -⠀ Carbohydrates have gotten a pretty bad reputation over the past few years, and this is not really fair. 😣⠀ -⠀ Carbs (just like almost anything TBH) can be good and bad for you, as long as you make smart choices. So you can go for some candy or a piece of fruit. 🍎⠀ -⠀ The claim that carbohydrates will make you fat is not true, however they CAN make you fat. But this is only when you eat them too much. 🍽️⠀ -⠀ This isn't special this goes for everything, so also for fats and protein. 🤔⠀ -⠀ Carbohydrates can be easier to overeat on for most people, especially when you go for carb sources like candy, and 'white' carbs. 🍝⠀ -⠀ So here you can see a list of carbohydrate sources that are a great source of energy and nutrient dense, so great for your body! 💪🏽⠀ -⠀ Questions? Leave them down below! Also let me know what your favorite carb source is from this list! Mine is some good oatmeal. 😄 ⠀ -⠀ Picture by @FitnessFT_⠀ #fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney #weightlossprogram #caloriecontrol #calorieburn #countingcalories #caloriecounting #fatlossfood #diethacks #nutritioncoach #nutrition #nutritionist #fitnessprogress #fasting #intermittentfasting #kinobody #diet
I want to tell you about my online coaching client Melissa. In our time working together, she made just a few positive changes to her fitness...⠀⠀⠀ ⠀⠀⠀ ✅ She learned a ton about nutrition. ⠀⠀ ⠀⠀⠀ ✅ She eliminated her fears of eating carbs.⠀⠀⠀ ⠀⠀⠀ ✅ She started strength training in the gym 3-4x per week.⠀⠀⠀ ⠀⠀⠀ Long story short, she made a CRAZY amount of progress.⠀⠀⠀ ⠀ ⠀⠀⠀ But Melissa didn’t agree... or at least she didn’t...⠀⠀⠀ ⠀ ⠀⠀⠀ In six months, she only lost 10 lbs.⠀⠀⠀ ⠀ ⠀⠀⠀ Before we started working together, Melissa told me her BIGGEST goal was to "lose weight."⠀⠀⠀ ⠀ ⠀⠀⠀ More specifically, she wanted to get rid of stubborn fat and tone up her midsection. ⠀⠀ ⠀ ⠀⠀⠀ For Melissa, losing 10 pounds didn’t feel great. She told me there were many times she wanted to stop and just quit...⠀⠀ ⠀⠀⠀ I could've just told Melissa that her weight isn't the only marker of progress, but I wanted to show her instead.⠀⠀⠀ ⠀ ⠀⠀⠀ We went back and looked at all her measurements, bf %, weight, and progress pictures📊⠀⠀⠀ ⠀ ⠀⠀⠀ In six months, Melissa...⠀⠀⠀ ⠀ ⠀⠀⠀ Lost 10 lbs.⠀⠀⠀ Lost 9 inches from her waist & hips.⠀⠀⠀ Added 20-50 pounds to each of her main lifts.⠀⠀⠀ Dropped fat and built lean muscle (per her progress pics).⠀⠀⠀ ⠀ ⠀⠀⠀ Not to mention the mental changes 🧠 ...⠀⠀⠀ ⠀ ⠀⠀⠀ When we started, Melissa would get anxiety from eating anything that had more than 10 grams of carbs. Now, Melissa is eating 150-200g of carbs per day, controlling her total calories, and being flexible with her food choices.⠀⠀⠀ ⠀ ⠀⠀⠀ She started going out again.⠀⠀⠀ ⠀ ⠀⠀⠀ She’d go on trips with her friends.⠀⠀⠀ ⠀ ⠀⠀⠀ After all that, I guess you could say Melissa was pretty stoked about the progress she made 😊👍⠀⠀⠀ ⠀ ⠀⠀⠀ YOUR TAKEAWAY ✅: The scale can be great for analyzing long-term trends & changes, but it's NOT the only thing that matters. Make sure you're also looking at measurements, pictures, gym performance...⠀⠀⠀ ⠀ ⠀⠀⠀ Oh, and how you actually feel!