#iifymgirls

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One of my favorite activities to do on my active rest days (or really any day) is HIKING 🏞 Living in a big city in Ohio this can be hard, but whether it's heading out to a state park like @myhockinghills or @nelsonledgesquarrypark , getting to a metropark (shout out to @cbusmetroparks and @clevemetroparks !!!) or just exploring the nooks and crannies of a stream in the woods somewhere, it checks so many things off the list ✔ Nature, beautiful scenery, animals, plants, usually streams or lakes, and some fun physical activity...yeah. hiking is my jam. 😁 What about you??

Hey beautiful people ❤️ . So, as you gradually age and also your responsibilities at home and work increase, you need to keep and eat fit and healthy. And eating healthy doesn’t mean skipping meals! Also, I’ve increased the time of cardio excercise. I do as much as 20-30 minutes each day or whenever I workout, with 5-15 minutes of running, depending on my energy level and the rest walking on the treadmill. So it’s like 3 to 5 kms of walk each day. And rest 1 hour of workout with combination of heavy and light weights to get shredded. I don’t wanna be a heavy weight champion nor lean and thin 🤷🏻‍♀️ So I try to maintain a perfect balance of healthy practices. . Fix your goals before you plan your everyday workout and food schedule, regarding what you wanna look like. Everything depends on that. People msg me as to please tell me what should I do to decrease my weight. For telling that exactly, one should should know ones aim/goals, eating habbits, BMR and few other body structure details/diseases, limitations, medications, type of profession (sedentary or which involves movement) and number of hours a person can devote to workout. Only then you can customise your schedule as per your own needs 😊💕 . So guys, please work on your basics first before you indulge in advancement or expect good results ✌🏻💪🏻 . Stay healthy and beautiful 💝 . #workoutmotivation #fitfam #trainhard #nopainnogain #gymlifestyle #workoutfreak #fitnesslifestyle #fitnesslife #fitmodel #fitnessmodel #fitnessmotivation #fitnessgoals #girlwholifts #strongwomen #stayfit #fitspo #fitfamfashion #iifymgirls #iifym #bangalore #bangalorefitness #fitchicks #healthandwellness #healthandfitness #positivevibes #healthtips

VEGGIES! 🥦🍆🥕 Most of us grew up being told to eat our veggies even when we didn’t want to, and for many years I hated most of them...I know I’m not alone! After I started focusing on my nutrition a few years ago, I tried to find ways to incorporate veggies while still enjoying my food. Now that I’ve been eating them with each meal for a while, I find myself craving them! They make meals more filling for hardly any calories too! Here are some of my favorite ways to add veggies to my day: 🥦sliced zucchini in the air fryer, sprinkled with @kernelseasons Parmesan garlic . . 🥦a little regular pasta WITH zucchini noodles so it keeps the real pasta flavor! . . 🥦1/4 cup of white rice with 1-2 cups of cauliflower rice . . 🥦add spinach to smoothies and blend it with your fruit. It looks gross, but I can’t even taste it . . 🥦roasted broccoli or Brussel sprouts with a little balsamic glaze . . These are a few of my faves. What are your go to veggies?! . . . . . . . . #cleaneating #iifym #macrocounting #macros #veggies #nutrition #pwr #fitfood #eatcleantraindirty #healthylifestyle #begoodtoyourbody #food #healthy #healthyfood #flexibledieting #mindfuleating #mealprep #iifymgirls

All the birthday carbs as well as back to maintenance calories this week has me sporting a nice lil belly bloat🤰 but I ain't mad coz this week (2nd sesh today) all my lifts have gone☝️ Just need to hang in there for the next couple of weeks til my body adjusts to the extra food and water retention. My goal now is to hit my bulking lifts on maintenance so I'll be just cruising on 1800-2000 cals for the rest of the year, just enjoying lifting🏋🏾‍♀️ and eating🐷 and donuting🍩 😌 #eatliftlive . . . . #weights #fitness #maintenance #iifymgirls #bodybuildingwomen #fitnessmotivation #fitgirl #fitnotskinny #fitselfie #bloatbegone #nomoredieting #dumbellsanddonuts #donutbod #exercisemotivation #fitmum #fitmomsofig #39andfit #keepgrinding #happyhumpday #mumswholift #girlswholift

TOMORROW....That new new hits the site! Be sure and check it out...hard to pick a favorite this time around 🖤 #newrelease #wednesday #apparel #passion #legacy #compass #watermelon #summertime

Have you every tried adding in a few low carb days to your nutrition plan? ⁣ ⁣ As part of carb cycling, a low carb day is highly affective in improving fatloss. Incorporating low carb allows your body to deplete glycogen stores in the body, forcing the body to rely on your bodies fat for energy. Paired with regular carbohydrate days, you get the best of both worlds. You will experience increased fat loss during low carb days and high energy levels on regular carb days without storing extra fat.

I can remember the feeling I had on the left. Completely worn out, tired all the time, still wearing my maternity clothes (my baby was 10 months old) I was heavier than the day I gave birth. I wasn’t sure exactly how I got there but I was dang sure I would never see that person in the mirror again. . I knew big changes needed to happen. . Not a quick fix. . It was time to put in the work and time and get healthy, not only for me but for my family. . For my sanity! I was spiraling out of control with postpartum depression. This was my last resort before seeking professional help. . That picture changed my life! It was my very first post I made on this page when I started my Instagram page as a way to keep track of my journey. . Who would have thought I would be where I am today! Helping women like me, find a healthy balance with exercise, nutrition, and being a momma is where my tribe is! . Is that you? Do you see yourself in the girl on the left? Helping everyone around you but yourself? I get it but...it’s not selfish to take care of yourself as a matter of fact it will probably help you be better in those areas of life. . If you are my tribe and relate to this and want to jump in with me as your coach, and work on mindset, nutrition, and goals I’m starting a new program on the 29th! 20-30 min group accountability, me as your coach working alongside you, daily checking, weekly live chats, everything you need to succeed. . You just need to say yes! . Click the link in my bio and fill out the application or leave a 👊🏻 below and I’ll message you!. . It’s time let’s do this! . #fitspo #fitgirl #gettingfit #iifym #iifymgirls #iifymwomen #dieting #flexibledieting #macros #weightlossinspiration #weightlosstransformation #weightlossjourney #weightloss #weightlossgoal #fitnessmotivation #fitmom #abs #inspiration #inspo #fitness #goals #selflove #fitlife #motivation #progress #healthy #fitmoms #looseskin #transformationtuesday

You can come out anytime now abarooskis 🤪 #4weeksout . Coached by @hollidaybam @phaseonenutrition code “Chelsea25” save $

Happy SDCC 2019!

Well halo there. Confession: I thought about not posting ice cream tonight. But excuse me, they don’t call it #nationalicecreammonth for nothing! This is my time to shine! 😂 so what we have here is a pint of good ok oatmeal cookie @halotopcreamery topped with @crunchiesfood chocolate covered strawberries, @bienasnacks cinnamon chickpeas #beansonicecream 👌 and some cinnamon @flavolution seasoning 😍 It’s been and is going to continue to be a hectic week as I get ready for a long road trip Thursday night. All the craziness has me feeling some type of way but today I was reminded not to let the important things slip out of focus. That applies to every week. There’s always going to be distractions - Instagram, new tv shows, new music, memes etc. and those have their time and place but if we fill our lives completely with these things, what do we have? I’m guilty of spending too much time on these things because it’s easy. It’s easy to just be mindless and waste time away when my time could be better used connecting with people, socializing, reading the Bible, meditating, going outside in the sunshine, baking cookies for a friend. I think it’s good to regularly take a step back and see what you’re spending most of your time on and make adjustments as needed because there’s so much more to life than what we see on our phone. Anyway, who’s ready for #humpday? My lunch is packed and I laid out my clothes so leggooo 🙌

Hey friends, long time no post. Let's pretend there's not trash in the background of this shameless public bathroom mirror selfie.

I set out to make copy cat buckeyes recipe like Clan Eatz & man they did NOT disappoint. I used ingredients I had on hand and the macros still turned out pretty good. Next time, I’d use a lower fat peanut butter & sugar free chocolate chips! This recipe is pretty flexible and can be changed to fit your macros!⁣⁣ ⁣⁣ 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐮𝐜𝐤𝐞𝐲𝐞𝐬⁣⁣ - 2 tbsp raw honey ⁣⁣ - 256 grams (16 tbsp) peanut butter⁣⁣ - 1 tsp vanilla extract⁣⁣ - 52 grams (2 scoops) of @bowmar_nutrition protein frosted cookie or your choice vanilla ⁣⁣ - 1/2 tbsp coconut oil ⁣⁣ - 97.5 grams ( 6.5 tbsp) dark chocolate chips⁣⁣ ⁣ 𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬 ⁣ Mix peanut butter, honey, protein powder and vanilla extract together. Roll into 35 balls (you could definitely get 50 smaller ones to lower the macros & eat more 😜). Set tray in freezer for about 15 mins or until firm. Before you take the tray from the freezer, melt chocolate chips & coconut oil for 15 seconds increments. Make sure to stir this every time. Take a tooth pick, put the ball of Yummies on the end a dip 1/2 way into the melted chocolate. Place them on a tray with parchment paper. Freeze for 30 mins & enjoy. Best when enjoyed from the freezer or fridge ☺️⁣ ⁣ Macros per big protein buckeye based off of the ingredients above: 4.8F | 4.4C | 3.2P⁣ ⁣ ⁣ #fitspo #fitgirl #gettingfit #iifymgirls #iifymwomen #iifym #flexibledieting #macrofriendly #weightlossgoals #weightlossinspo #weightlossjourney #healthjourney #roadtohealth #justshowup #foodie⁣ #fitness #fitnessmotivation #goals #goaldigger #motivation #progress #notperfection #proteinbuckeyes

Today was an upper body workout.🏋🏼‍♀️ - Im on my third week with @blspringfit as my coach. I can honestly say, she is such a wonderful human being, and the best coach ever. - I have learned so much about myself through this new journey, and I cannot wait for the next few weeks. So much more growth to come.🌱 - I kicked ass today in the gym. I am learning to be disciplined, and going hard, even when I lack motivation. - I don’t tend to share pictures of myself, not since I gained weight. But this is important. I’m growing, I’m changing, and I’m loving the journey.🖤 Thanks @sukiesjourney For the pic. 📸 - - #pnw #weightloss #weightlossdiary #weightlossjourney #progress #mentalhealth #motivation #weightlifting

When life gets me down, I just try to remind myself one thing: I am, still going. Smiling because of all I have, the ability I have to live life and chase my dreams, the chance I have every day to be a better and more authentic version of myself. An @otfalameda workout, self-care rituals, and catching up with my best friend kind of day. Soaking up every day of this vacation!

Having one of those weeks where it’s only Tuesday and your ready for Friday! Anyone else having one of those?! Anyway, still doing my best to stack in track with food and get into the gym. So far, so good. P.s- there may be wine with tonight’s dinner! 🤣 #tuesday #longweek #keepgoing

Shake up a cake in a cup 🎂😋🙌🏼⁣⁣⁣ ⁣⁣⁣ Macros per shake: 22g protein/120 calories/1g fat/3g carbs⁣⁣/5g prebiotic fiber⁣ ⁣ ⬆️Tap 🔗 in bio for your FREE Fan Sample⁣⁣ 💖⁣ ⁣⁣⁣⁣⁣ ✨ ProteinMilkshakeBar.com⁣⁣⁣⁣ ✨

E quando alguem te disser que você não pode, prove a você mesmo que você ainda mais 👊🍀❤ No pain, no gain! 16/45 #desafioseesforçaquecresce @laarimichelin @desafiolaarimichelin @grethas #fitness #gym #motivation #fit #health #workout #love #bodybuilding #fitnessmotivation #trainings #lifestyle #instagood #photooftheday #healthy #style #diet #beautiful #happy #photo #model #picoftheday #travel #food #cardio #photography #gymlife #iifymgirls

Building your meals should be simple and easy.⁣ ⁣ This salad took me less than 5mins.⁣ ~I had protein prepared⁣ ~Veggies washed and cut up⁣ ⁣ The key to saving time is PREPPING!⁣ ⁣ Hearing people say they don’t have time to weigh out their food... sorry but 🙄⁣ ⁣ Takes no time at all... ONCE you take the time to learn the process.⁣ ⁣ You can’t make progress when standing still.⁣ ⁣ Take the time for your health.⁣ You only get 1 body, 1 chance at life.⁣ Take care of it.⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #macromom #macrocoach #macrocounting #countingmacros #transformation #trackingmacros #livinghealthy #weighingfood #food #eating #healthyeatinghealthylife #gainingresults #results #healthytips #healthtips #healthymom #flexibledieter #flexibledieting #flexibledietinglifestyle #iifymgirls #iifym #iifymdiet #losingweight #weightlossmotivation #weightloss #strongwomen #momlife #busymomlife #busymommy

CAULIFLOWER SHRIMP FRIED RICE🔥 It’s bachelor night!! Of course a bomb dinner had to be planned, BUT I still needed to save macros for my @angiesboomchickapop kettle corn for dessert. This dish was so easy and adaptable! . Bowl Deets➡️ 🥟4 @traderjoes chicken cilantro wontons 🍚175g @traderjoes cauliflower stir fry mix 💕1.5 Tbsp reduced sodium soy sauce 🍳60g egg beaters 🍤115g shrimp . Macros for the bowl➡️ 28C 5F 39P

🥗Simple Dinner Tonight, But Super Balanced & Full of Color and Flavor. 🥗Crockpot Chicken (~4 hours for 1.5lb of Chicken Breast in Broth and GrillMates Seasoning), Brown Rice, Cauliflower, Grape Tomatoes and Topped Off with a Hot Teriyaki Sauce (Made From Teriyaki Sauce, Hot Sauce And Red Pepper Flakes). 🥗Didn’t Have Everything Prepared for the Week Ahead of Time, So I Love Being Able to Prepare Something That Only Takes a Few Minutes. LET’S GET IT #balanceondemand #balance #iifym #iifymgirls #flexibledieting #followforfollow #instafood #foooodie #weightloss #eatclean #nutritioncoach #eat #food #yummmm #healthyeating #easyrecipes #meaprep #foodporn #tagforlikes #balancedeating

@cartergood ⚠️🔰when it comes to weighing yourself make sure you do not weigh yourself once a week. Weight fluctuates daily for tons of different reasons . So you could be seeing a lot of inaccurate numbers👇🏼the best way to go about weighing yourself is daily , before you eat anything and first thing in the morning as nude as possible . This will give you the most accurate number possible. So at the end of the week add and divide all the numbers you got that week giving you , your weekly average number . The reason this number is important is because it can be used to determine if you are truly gaining or losing weight . This works for both bulking and cutting weight . Tag a friend who does this wrong below 👇🏼💥💥🤧 • • • • #iifym #flexibledieting #macros #iifymgirls #girlswholift #gains #ifitfitsyourmacros #powerlifting #girlswithmuscle #protein #nutrition #strongnotskinny #aesthetics #eattogrow #fitfood #ukfitfam #npc #instafit #cleaneating #physique #bbg #npcbikini #weightloss #carbs #shredded #igfitness #fitspiration #weightlifting #girlsthatlift #themacroguys

Hummus bowls for dinner tonight - inspired by @didntijustfeedyou podcast - low or no cook meals - this bowl is hummus, ground lamb and meal prepped essentials (lentils, roasted carrots and zucchini, chopped cucumber, tomatoes and pickled red onion) So Yummy! #podcastjunkie #iifym #iifymgirls #fitfam #fitmom #intermittentfasting #flexibledieting #reversediet #hummusbowl #hummus #healthyfood #healthyeating #summerdinner #summereats #fitfoodie #foodforfoodies #podcastlove #buddahbowl

Hummus bowls for dinner tonight - inspired by @didntijustfeedyou podcast - low or no cook meals - this bowl is hummus, ground lamb and meal prepped essentials (lentils, roasted carrots and zucchini, chopped cucumber, tomatoes and pickled red onion) So Yummy! #podcastjunkie #iifym #iifymgirls #fitfam #fitmom #intermittentfasting #flexibledieting #reversediet #hummusbowl #hummus #healthyfood #healthyeating #summerdinner #summereats #fitfoodie #foodforfoodies #podcastlove #buddahbowl

I have learned some self-love, loss and everything else inbetween. I am blessed with a beautiful family, friends, my babies 🐶 and I will go back to full time work to get back on my feet and keep living for me and doing what else I do best, and that’s doing me 🤗💕

@tilyoucollapse are the most comfortable shorts I’ve ever had! I’m very impressed with the fabric quality and how well they stay in place during squats & deadlifts. If you haven’t checked them out ladies, i highly recommend doing so! But in all seriousness, Bet y’all didn’t know I can magically change my shorts with the snap of my fingers lol 🧙🏼‍♀️🧙🏼‍♀️🧙🏼‍♀️🧙🏼‍♀️ #sculptedbeautifully #lovedeadliftsandsquats #meliomeals #mtsnutrition #meliomealsforthewin

My biggest insecurity is what I think people think of me: She’s another young, weak, skinny, white ‘fitspo’ wanna be. Does she even train? She has no idea what she’s doing. Definitely self obsessed & lacks empathy & knowledge... but has a discount code & over uses booty bands. I hate that. It makes me angry & more insecure. It sounds silly typing it out... but I have SO MUCH MORE to offer than just another fucking booty band workout. I don’t want to share an oatmeal recipe with you. Fitgirl no.18173 already did that. I actually want to CHANGE people, EDUCATE people, get people finally feeling STRONG. You need more than low calorie zucchini oats & the next booty bible for that. The frustrating thing is.. the booty bands, the colour co-ordinated Instagram feed, the low calorie diets combined with a training programs with lots of pointless-knee breaking-shoulder-injury-inducing exercises is what grab attention. So I play that. I post the selfies. I have eaten zucchini oats (carrots also work) & I use booty bands (when needed). A part of me hates the identity that it creates for me; but this is what grabs the attention of my clientele. People who are desperate to feel strong, fit & confident & are willing to try anything (especially if it has a week free trial) Once I have that attention, my aim is to steer my clients in the right direction & finally teach them how to stay strong, fit & confident for life. But sometimes I let my insecurities get the best of me. I begin to think I AM weak. I am dumb. I don’t have much to offer. I find myself constantly reminding myself that I am NOT my insecurities & that I DO know what I’m doing. Luckily enough, I have an amazing team who are willing to put their journey in my hands & trust me to get the results they want (and are getting) If you want to get strong (and learn your Instagram angles) & together turn our weakness into strengths... then let’s get Grounded. I’m ONLY taking in person (no online!) at @emfitnesscentres @emfpc Nerang Recovery & Performance centre. Direct Message to book your first consult. @emfitnesscentres @emfpc #thegrounduppt

Iced protein coffee ☕️ Easy as 1,2,3 ✨ 1. Choose your favorite coffee (we only drink Costa Rican in our house 😋) Make a fresh batch & let it cool. . 2. Fill your cup with ice & desired amount of coffee 🥳 3. Fill the rest with ready to go protein! 💪🏼 . And ta-daaaa! You have a super low calorie, delicious iced protein coffee to help you conquer the day ❤️ . #fatloss #fatlosstips #bossbabe #weights #goals #onlinecoach #puravidabyyen #personaltrainer #houston #houstonfitness #fitness #health #macros #nutrition #iifym #gym #strongwoman #iifymgirls #progress #commitment #fit #fitchick #cutting #fitnesscoach #proteincoffee #coffee #costarican #protein #healthhack

Bolinho fit, delícia, rápido, da @saudavel.bycarol . . Bolinho FIT e fofinho!! . Marque um friend para ver essa receita ✔️ vai que ele se anima e faz para você 😌😏😎 INGREDIENTES 80g farinha de aveia 60g adoçante xylitol ou açúcar de coco 1 col café fermento + pitada de sal 2 ovos 1/4 xic pasta de amendoim 1 col café essência de baunilha 40ml leite de coco ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Farofa Opcional: 4 col sopa farinha de aveia 2 col sopa adoçante xylitol 1 col chá canela 3 col chá manteiga ghee derretida ⠀⠀⠀⠀⠀⠀⠀⠀⠀ DICAS Peneirar a farinha e misturar com o xylitol, fermento e sal. Adicionar a mistura líquida na seca. Untar a forminha de cupcake. Levar ao forno preaquecido a 180•C por 30 minutos. Rendimento: 6 muffins

My favorite airport is any one with a Chipotle. Salad, black beans, double chicken, medium salsa, super light dash of cheese, guac on the side (so I can monitor how much I eat). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Same meal, every week on my flight out of Philly and I’m not complaining one bit! What’s your favorite airport meal?

Squatting 300 again >>> . There were a few technical issues here: belt was a lil too tight so I couldn’t brace properly, causing me to misgroove out of the hole a bit and move slower than I’d like. But that’s ok, because the only way to go is 🆙 followed by backoff sets of 8 with 240 woo. This heat is GASSING me but I guess I’m working on my conditioning or whatever 🤷🏼‍♀️. Hungry for a big squat 😈😈 . . #teamjoeyflexx #flexxtrainingsystems #powerlifting #cardioishardio #roadtorawnationals

Videozinho de um dos exercícios de ontem, que foi dia de perna, e queeeee treino, hoje to sentindo tuuuudo, é muito bom fazer treinos novos e diferentes né? A gente até se empolga mais, e os exercícios que a gente fez ontem exigiam muita coordenação, mas foi maravilhoso!!! 🍑❤️

Another day, another #avocadotoast, I make my avocado 🥑 topping w/ 3 avocados, 2 limes, 1/2 tablespoon of everything bagel seasoning from @costco , dash of Himalayan sea salt (this lasts for 3 days & does not turn brown)!!!! • • • • #iifym #iifymgirls #yum #sogood #foodie #delicious #avocado #avocadotoast #wrestlers #wrestlingfamily #filipina #japanese #american #plantbased

The one habit to stop right now☝️🛑 Complaining about your body. Throughout my years of weight fluctuations I would constantly complain about my body. I would constantly talk about how fat I was and how much I wanted to lose weight. I would talk about how hard weight loss is. I would beat myself up when I saw my reflection in the gym mirrors. Babes: ALL 👏 OF 👏 THIS 👏 HAS 👏 TO 👏 CHANGE 👏 What you focus on expands - stop focusing on what you don’t like about your body, stop feeling fat, stop complaining. The more you the complain, the more you think about your body in a negative way, the more you focus energy on what you don’t want, the more you create that. My weight changed forever once I mastered this. But you actually have to implement. Create the new version of yourself. Make that promise to yourself right here right now start from today! P.s. next round of group coaching now open!! *extended 6 month payment plan added* Hurry only 5 days till we start! We cover Intuitive Macros Emotional Eating Weight Loss Manifestation Living Your Best Life! Over 12 weeks I guide five women through Intuitive Macros, weight loss manifestation, overcoming emotional eating and so much more! This is the Ultimate Weight Loss Manifestation Mastermind. Only 5 Days left to join!!! Spots will fill fast for such a high level of support Mastermind. 💕💕 Link in bio @nodietbabe or www.nodietbabe.com/manifestgroupcoaching

HIIT because why not 🤷‍♀️ . @bodybuildingcom

Egg whites + a sprinkle of splenda + half a container of cinnamon 💁‍♀️😉 ••• seriously forgot how flipping good this combo is 😍

💥Intermittent Fasting💥 . Follow @ripleyfitnessglobal for more fitness/nutrition info 😊 . Intermittent Fasting won’t just magically make you lose weight. If you eat all of your calories within a smaller window of time then you’re just more likely to eat less. If you manage to eat the same number of calories or more then not much will change . Of course, there are other benefits of IF that are still being investigated but they won’t make you actually lose weight without being in a caloric deficit . Of these 3 methods, the easiest to sustain seems to be the Lean Gains method. What all 3 have in common is that they create an environment where you are more likely to eat less calories overall per week . If you choose to do IF then I would suggest starting with the Lean Gains method and even going with a 10 hour feeding window and then building to an 8 hour window. Personally, I find the other 2 methods a bit too extreme and wouldn’t suggest them. At the end of the day, fasting or no fasting, as long as you consistently stay in a calorie deficit and lift weights, you’ll have great results 😊👍🏼 . Creds 📸. @roballenfitness #intermittentfasting #fasting #fastingforweightloss #macros #caloriedeficit #caloriecounting #weightwatchers #dietplan #diet #diettips #eating #weightloss #diethelp #nutritionadvice #healthyweightloss #leangains #montrealfitness #iifymgirls #iifym #dieter

Vzpomínka na snídani u babi z “mého” ❤️ cibuláku...Taky jste měli nebo máte u babiček “svoje” nádobí,takovej ten hrnek co z něj pijete jen vy, talířek, mističku apod. 😆? Nejlepší, že jo?!😎 . . Weekend memory - breakfast at grandmas. Greek yogurt, banana, dark chocolate, cinnamon, oats. And “my” plate of course 😆! . . #breakfast #latergram #foodlover #foodie #breakfastlover #iifym #iifymgirls #flexibledieting #healthyfood #greekyoghurt #cinnamon #banana #chocolate #darkchocolate #oats #oatmeal #weekending #memory #atgrandmas #happytimes #family

#legday calls for a second lunch🍽I am so hungry today...had breakfast at 9am, lunch at 11am, and now round✌🏼at 2pm😜Pizza sounded good and I needed to get some veggies in so I took a @cutdacarb wrap, topped with pizza sauce, zucchini, and a sprinkle of mozzarella and it was delish! I’m learning on heavier lifting days like today to focus on getting my protein in and hitting overall calories, letting carbs and fats fall wherever they may. I typically go over on carbs, it’s just what my body craves to refuel. Do you adjust your eating on heavy lifting days? I’d love to hear your approach and what you find works for you! Happy Tuesday friends☮️❤️

Follow @caloriesfix and @calories.plus • • • • • • 80/20 is a fantastic guide for structuring your diet SAVE THIS POST FOR LATER ↗️ - Are you familiar with the 80/20 Rule for weight loss? 👀 - It WILL change your life. 🙏🏼 - Often referred to as “Flexible Dieting”, the 80/20 Rule is the most effective and sustainable solution to losing weight fast, and keeping that weight off. - 💥 In fact, the 80/20 Rule is used every single day by pro athletes, bodybuilders, bikini competitors, business execs, social media influencers and normal people like you and me to stay in shape while eating the foods WE all love. - Here’s how it works… - 👉🏼 Eat nutritious, unprocessed, healthy foods 80% of the time - This would include foods like 🥗🍓🥦🍗🥕 most of the day. - 👉🏼 Enjoy fun, ‘not-so-healthy’ foods the remaining 20% of the time - This would be allowing yourself to enjoy some 🍦🍪🍫🍷 every now and then. - As an example, you can see in the infographic above that it’s okay to enjoy some pizza and beer every now and then, and it’s aright to enjoy a glass or two of red wine while still making progress on your fitness goals. - The key here is flexibility — fitting in “fun” foods, while not bending or breaking and having an entire cheat day. 👌🏼 - 🤔 Also, did you know...? - Numerous studies and research has shown that a more moderate, flexible diet promotes better long term success than rigid, restrictive diets at scale. 🔬 - This means that if you can be flexible with your diet, you CAN make progress and more importantly, sustain that progress for life. - YOUR TAKEAWAY: Start implementing the 80/20 Rule in your everyday life. As you control calories, you’ll lose fat, be sexy, feel amazing all while having the flexibility to enjoy some ice cream every now and then. And what could be better than that? 😌 - Comment “🍔 if you love the 80/20 Rule! - Credit @maxweberfit✨💚 ———— #flexiblediet #8020rule #flexibledietinglifestyle #ifitfitsyourmacros #flexibledietingcoach #fatlosstips #fatlosscoach #fatlossjurney #dietfoods #iifymwomen #fatlosshelp #iifymmoms #fitat40 #healthyeating #healthyfatloss #caloriecounting #caloriecontrol #countingcalories #fitmom #iifymgirls #

Since finding out that mayo doesn’t have dairy in it🤦🏼‍♀️😂 I’ve been loving Tuna & Ritz Crackers! It’s also very easy when on the go or in a rush! - With my life getting busier sometimes I have to meal prep my lunch and snacks to take with me so finding really quick meals that I can throw together in 15 minutes or less is ideal. This meal is so easy because they have pre packaged tuna and crackers all ready to go for you or you can easily pack it yourself and add some veggies or extra snacks like I do. - Tuna is also VERY high in protein and whether you buy the tuna in water or oil it can be high in fat as well. (Tuna in oil is high in fat - higher calories) - If you feel like you’ve hit a plateau with your training, look at your nutrition. You results are only as good as your nutrition. You might have heard before that you can’t out train a bad diet. Meaning if you’re mindlessly eating and not being aware of your choices then your progress in the gym could suffer long term. - Use food to fuel your body not feed your emotions. Haha anyway, point of the story: Tuna and Crackers are the shit and you all should try it😂😍🐟

"Call it a clan, call it a network, call it a tribe, call it family. Whatever you call it, whoever you are, you need one." ⁣ - Jane Howard⁣ ⁣ It doesn't have to be a spouse, or a mom, a sister, or a cousin. It can be friends, co-workers, or a social media community. Find a group, or even just one person to support you in whatever your goals. You, ultimately, are in charge of your own success, but your clan/tribe/family will keep you honest and accountable on the journey. Tell people what you are doing. Don't keep it a secret. If people know you are on a journey, they can encourage you to get up when you stumble and cheer for your successes!⁣ ⁣ My husband is my loudest cheerleader when I do well and strongest arm to help me up when I fall. My kids show unconditional love and support to their crazy mom. My sister and brother always have my back. My mom prays for me everyday. My FASTer Way sisters hug me in support, accountability, knowledge, and sometimes a little tough love. ⁣ ⁣ Find a community. Don't have one or Need to add to yours? Add yourself to my waiting list by clicking the link in my bio. My next round will start in August.

Tonight’s the night! We cannot wait to welcome our first audience into the world of #rinserepeat.

Nadia
(@n_skels)

7 Hours Ago

See you again in 25 days (and counting) ☀️🥂✈️

💥Intermittent Fasting💥 . Follow @roballenfitness for more fitness/nutrition info 😊 . Intermittent Fasting won’t just magically make you lose weight. If you eat all of your calories within a smaller window of time then you’re just more likely to eat less. If you manage to eat the same number of calories or more then not much will change . Of course, there are other benefits of IF that are still being investigated but they won’t make you actually lose weight without being in a caloric deficit . Of these 3 methods, the easiest to sustain seems to be the Lean Gains method. What all 3 have in common is that they create an environment where you are more likely to eat less calories overall per week . If you choose to do IF then I would suggest starting with the Lean Gains method and even going with a 10 hour feeding window and then building to an 8 hour window. Personally, I find the other 2 methods a bit too extreme and wouldn’t suggest them. At the end of the day, fasting or no fasting, as long as you consistently stay in a calorie deficit and lift weights, you’ll have great results 😊👍🏼 . . #intermittentfasting #fasting #fastingforweightloss #macros #caloriedeficit #caloriecounting #weightwatchers #dietplan #diet #diettips #eating #weightloss #diethelp #nutritionadvice #healthyweightloss #leangains #montrealfitness #iifymgirls #iifym #dieter

Wednesday morning motivation 👊🏼⠀ ⠀ ⠀ Don't give up..... It will be worth it in the end!!! ⠀ ⠀ My upper body done and dusted. 😈👏🏼🔥💪🏻 ⠀ ⠀ Happy Wednesday everyone. 🥰❤️ I hope you all had a great day. 😍 ⠀ xx ⠀ ⠀ ⠀

Tonight's ice cream of choice.... ben & Jerry's Topped Love is!!! So freaking good with my white chocolate salted peanut Carb Killa 🥰🥰🥰🥰 #icecreamaddict #carbkilla #proteinbar #macrocounting #iifymgirls #fattofit #fatlossjourney #fatloss #girlswholiftheavy #girlswholift #strongnotskinny #strongmum #fitmom

I knew I needed something new in my workout routines. I needed a goal and to work towards something outside of my comfort zone. So I decided to start running, which I know sounds crazy coming from a personal trainer. Trainers should be able to do it all right? Well no. I use to always look at people running outside and wish I could run like them and I never really understood how they did it because I just could not physically go more than half a mile without wanting to puke. Well I decided to stop being negative and start setting some goals. I have been running 3x a week and pushing myself to go further each time. I do actually enjoy running now and even though I have a long ways to go I just wanted to post to give you the motivation to try something new and step out of your comfort zone, you can do anything you put your mind to!

I should have gone to the gym today but for some reason my motivation is in the toilet at the minute. I'm gonna try and do some type of activity tomorrow though but for this evening I'm gonna be in bed 😂 . . . . . . .

Totally putting those treats from the weekend to good use... Shoulders are popping and it was leg day...not even mad about it! 💪 Improvement season in full swing! I'm finding balance every day and just living my life one day at a time. Working out 5-6 days a week, tracking yet still enjoying drinks, untracked meals and treats when I plan (and sometimes don't plan) but coming to terms with that a little more every day. We are not perfect creatures and it's okay to deviate form our plans every once and awhile... It's called life. • • • • • • • • #balance #improvementseason #training #iifym #iifymgirls #fitnessjouney #fitspo #ocbpro #ocbbikinipro #bikinipro #fitness #fitnessmotivation #fitnessaddict #fitnessmodel #gymgirls #gymaholic #healthyliving #fitlife #trainhard #girlswholift

These pictures are almost exactly a year apart. I was already 10 lbs down in the left picture and feeling SO good about that. . . . From left to right is a 20 pound difference. 20 pounds in a year doesn’t sound that great when you want to lose 20 pounds in 30 days, but that’s not how this works. . . . It will take T I M E. It will take mistakes. It will take feeling like you should just give up but deciding that your goals and promises to yourself are worth more than quitting. It will take actually giving up, but deciding within a few weeks, or a month, or maybe longer, that giving up isn’t for you. . . . It should come from educating yourself and building habits that are so engrained that really bad days and really stressful life surprises don’t really interrupt the process you’ve built. Because sturdy things built with care don’t break easily. Basically you’re IKEA furniture, takes at least a year to build but can last forever 😂. 🖤

So I’ve been on a Southern+Italian fusion kick lately (is that even a thing? 😂🤷🏼‍♀️ whatever #inspired 💁🏼‍♀️) These three dishes 1) beef & mushroom risotto, 2) cheesy chicken + spinach lasagne, and 3) chicken + rice meets risotto🍴were all so delicious - and easy to make! I had enough downtime to get all three recipes up on the blog (complete with macros + calorie information for the specific brand ingredients used) so I decided to share them with you all at once! It’s like Christmas in July, right? 🎁💜easy link to the blog for these recipes, and more, at the linktree in my bio! Enjoy! 👩🏼‍🍳

Feeling like a true prof-esh. One year ago I set out on this entrepreneurial adventure, and today, I have home office space. 🙏 After countless hours on my couch with my laptop, or snuggled up to my kitchen counter, I now have a home for @gutsandgrams. . We didn’t build a home office into our floor-plans, because this journey wasn’t fully built into my own plans until 2018. . But with 49” of light-filled corner space and no need for the tall chest of drawers that used to live there, I started dreaming. 🤩 Thanks to Pinterest, IKEA, Marshall’s and my willing-to-help husband, it all came together in less than a few hundred dollars too. . {swipe for before + the main inspo} I still plan on doing the hanging lamp as well, but that’s enough for today. 🤪 . . Let me know what you think! . . #nutritioncoach #onlinecoaching #mealprep #smallbusiness #hustle #gutsandgrams #healthyfood #foodie #balance #mindset #iifym #flexibledieting #macros #iifymgirls #girlswholift #ifitfitsyourmacros #powerlifting #officespace #nutrition #strongnotskinny #fitfood #instafit #cleaneating #physique #weightloss #fitspiration #minimalistoffice

Another day of sun and quality training _ Slowly falling in love with dumbbells after religiously using a barbell. Shoulda gone heavier on these after watching the video (swipe ⏩) but we live n learn 🤷‍♀️ _ MVPre from @insightsuppsltd working wonders as usual _ Coach @jackpe_ad

Traveling this summer and need a quick workout you can do from your hotel? SWIPE & SAVE for a quick upper body workout with minimum equipment! ✔️ This is my go to workout when I'm at a hotel (obviously this was done in a gym). Bicep Curls One Arm Row both sides Bent Over Side Raises Lateral Side Raises Push Ups Narrow Grip Lat Pulldown Tricep Pulldowns Pullups (not pictured) ✔️ Shoot for 3-4 sets in the 10-15 rep range for each exercise! #heavyweightsandchocolateshakes #workoutmotivation #hotelworkout

Finally tried working out with regular shoes as per Dr's suggestion since it is already 6 weeks after surgery and I was asked to start putting weight on my left foot. I used metatarsal pads to add cushion to my foot but, well not a great idea ,so will resort to wearing boot for workouts, atleast for few weeks now and do workouts without putting pressure on left foot. This session helped me see that and reach out to my Dr again 😠 so oh well wouldn't call it a waste. It felt good when it lasted to do full body workout . I will not let this drag me down and put a dent in my effort to get fit again so well slow and steady it is 🤞 ...... .... ...... #fit #fitfam #fitfamily  #beastmode #gymtime #fitnation #fattofit#crossfitgirls #fitspo #transformation #fitsporation #fitspo #gymflow #metcon #gymlife #friday #iifym #workoutoftheday #girlwholifts #flexfriday #workout #cleaneating #iifymgirls #crossfit  #fat2fit #lift #instagrammer  #swolenation  #muscles  #fatloss  #girlwholifts #injury

Trust me , most times I cancel plans with people because I want to spend time with these beautiful bebotas.💕 . . . . . . . . . . . . . . . . . . #goodmorning #selfie #selfies #selfietime #mood #selfietime #selfienation #blackhair #asian #asiangirl #nakedface #healthylifestyle #healthy #tflers #workout #bodybuilding #active #strong #instahealth #iifymgirls #cardio #diet #iifym #health #fit #gymrat #gym #love #food #girl

People don't intimidate me at all. I'll totally sit right next to the mf that doesn't like me, look them dead in the eye and say, " What's up" easily...😏 . . . . . . . . . . . . . . . . . #goodmorning #selfie #selfies #selfietime #mood #selfietime #selfienation #blackhair #asian #asiangirl #nakedface #healthylifestyle #healthy #tflers #workout #bodybuilding #active #strong #instahealth #iifymgirls #cardio #diet #iifym #health #fit #gymrat #gym #love #food #girl