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🍑 Beautiful Buns 🍑
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Can we just all agree that a pretzel bun is simply superior to all other buns?
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Don't get me wrong, a nice brioche or even ciabatta is tasty. 🍞 But I mean c'mon. It's a bun made out of soft pretzely goodness. And for this pulled pork sammich, it was beyond perfect. -
🔥 BBQ pulled pork.
🥓 Bacon-apple sweet potato hash.
🏡 Homemade slaw.
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I'll be honest. It's a #latergram, but I can still recall the delicious flavor of this #pulledpork #sandwich. .
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#fitnessforfoodlovers #fitness #fatloss #fit #fatlosstips #strength #strengthcoach #food #foodie #foodies #foodlover #fitfood #fitfoodie #fitfoodies #fitfoodlover #diet #dietplan #diettips #nutritioncoaching #boston #bostonfitness #bostonfoodie #bostontrainer #bentrained
🍑 Beautiful Buns 🍑 - Can we just all agree that a pretzel bun is simply superior to all other buns? - Don't get me wrong, a nice brioche or even ciabatta is tasty. 🍞 But I mean c'mon. It's a bun made out of soft pretzely goodness. And for this pulled pork sammich, it was beyond perfect. - 🔥 BBQ pulled pork. 🥓 Bacon-apple sweet potato hash. 🏡 Homemade slaw. - I'll be honest. It's a #latergram , but I can still recall the delicious flavor of this #pulledpork  #sandwich . . . . . . #fitnessforfoodlovers  #fitness  #fatloss  #fit  #fatlosstips  #strength  #strengthcoach  #food  #foodie  #foodies  #foodlover  #fitfood  #fitfoodie  #fitfoodies  #fitfoodlover  #diet  #dietplan  #diettips  #nutritioncoaching  #boston  #bostonfitness  #bostonfoodie  #bostontrainer  #bentrained 
🤷🏻‍♂️ THE “BEST” FITNESS PLAN 🤷🏻‍♂️
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📝 This is definitely a different style post than we’re used to here on my page, but I think the message is one that’s important to think about every now and then, especially as we live in a world of social media perfection, and “best self” mentalities. It’s hard to be perfect. It’s hard to be ‘the best’, and it’s hard to not have a bad day every now and then. And with all of that being said, I’ll be the first to tell you it’s ok. It’s a part of life. What’s optimal on paper is not always realistic, so that’s important to keep in mind along your journey. Don’t strive for best, just strive for better. Much love!
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🤔 Did ya like this or nah? Would love to start some dialogue if you’re into that! Just comment below!
🤷🏻‍♂️ THE “BEST” FITNESS PLAN 🤷🏻‍♂️ - 📝 This is definitely a different style post than we’re used to here on my page, but I think the message is one that’s important to think about every now and then, especially as we live in a world of social media perfection, and “best self” mentalities. It’s hard to be perfect. It’s hard to be ‘the best’, and it’s hard to not have a bad day every now and then. And with all of that being said, I’ll be the first to tell you it’s ok. It’s a part of life. What’s optimal on paper is not always realistic, so that’s important to keep in mind along your journey. Don’t strive for best, just strive for better. Much love! - 🤔 Did ya like this or nah? Would love to start some dialogue if you’re into that! Just comment below!
Proper sleep is an important and often forgotten factor of successful fat loss! ⠀
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When you don't sleep enough, the hormone leptin (which suppressed appetite) reduces and the hormone ghrelin (which stimulates appetite) increases.⠀
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Leptin and ghrelin are the big controllers of appetite. When leptin is reduced and ghrelin is increased, appetite is also increased which can put a spanner in the works if you are trying to control your weight.⠀
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Learn more about this at: https://fitnessreloaded.com/hunger-vs-appetite/⠀(link in bio)
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@drnadolsky
Proper sleep is an important and often forgotten factor of successful fat loss! ⠀ ⠀ When you don't sleep enough, the hormone leptin (which suppressed appetite) reduces and the hormone ghrelin (which stimulates appetite) increases.⠀ ⠀ Leptin and ghrelin are the big controllers of appetite. When leptin is reduced and ghrelin is increased, appetite is also increased which can put a spanner in the works if you are trying to control your weight.⠀ ⠀ Learn more about this at: https://fitnessreloaded.com/hunger-vs-appetite/⠀(link in bio) ⠀ @drnadolsky
Screw pazookies this just hit the SPOT!!! 💥 Microwave the oatmeal packet with almond milk (just enough to fill to oatmeal line; keep microwaving until thick then splash creamer on top for a little extra flavor. Oh! & cinnamon!! ) #delicious #healthydesserts #healthyalternatives #yum #holidayhealthy #gingerbread #pumpkinspice #eatcleangetlean #eatcleantraindirty #leanbulk #cpt #nutritionalcoaching #fatlossfood #fatlosstips #healthyfoodshare #lovethislifestyle  #healthylifestyle #healthybodyhappymind #healthyeating #weightlossjourney #weightlosshelp #beyourbestself #lifestylechange #choices #naturalhigh #freeendorphins #healthymind #eatcleantrainmean #cleaneating #mealprephelp
Screw pazookies this just hit the SPOT!!! 💥 Microwave the oatmeal packet with almond milk (just enough to fill to oatmeal line; keep microwaving until thick then splash creamer on top for a little extra flavor. Oh! & cinnamon!! ) #delicious  #healthydesserts  #healthyalternatives  #yum  #holidayhealthy  #gingerbread  #pumpkinspice  #eatcleangetlean  #eatcleantraindirty  #leanbulk  #cpt  #nutritionalcoaching  #fatlossfood  #fatlosstips  #healthyfoodshare  #lovethislifestyle  #healthylifestyle  #healthybodyhappymind  #healthyeating  #weightlossjourney  #weightlosshelp  #beyourbestself  #lifestylechange  #choices  #naturalhigh  #freeendorphins  #healthymind  #eatcleantrainmean  #cleaneating  #mealprephelp 
The bulking physique. 💪 although I’m sore almost everyday bulking has its perks like eating lots of food! 👍🍰🍘🍣🍛🥘🍕🍗🍔😇
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.#leanbulk #bulking  #accountability #bodybuilding #macros #cutting #consistency #flexibledieter #iifym #fatloss #femalecutting #macros #dieting #summershredding #cutting #femalecutting #fatloss #weightloss #dailyposts #armday #triceps #strengthtraining #femalefitness #fitness #fitnesstips #fatlosstips #weightlosstips
The bulking physique. 💪 although I’m sore almost everyday bulking has its perks like eating lots of food! 👍🍰🍘🍣🍛🥘🍕🍗🍔😇 . . . . .#leanbulk  #bulking  #accountability  #bodybuilding  #macros  #cutting  #consistency  #flexibledieter  #iifym  #fatloss  #femalecutting  #macros  #dieting  #summershredding  #cutting  #femalecutting  #fatloss  #weightloss  #dailyposts  #armday  #triceps  #strengthtraining  #femalefitness  #fitness  #fitnesstips  #fatlosstips  #weightlosstips 
Protein oats have definitely been a staple in my daily eating plan for the past 4 years. It's a meal that is quick and easy, packs a good dose of protein and carbs while keeping fat low, and provides a fairly good dose of fiber.
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I have my clients hooked on using Protein4Oats throughout their week to hit their targeted macronutrient goals.
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Coming in at around $1.00 per serving it is definitely something that is a luxury item. I will say that if you eat Proats daily that this is a solid buy and worth the money.
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If you want to snag some, use code CURRENT at checkout on @pescience (.com) and get 30% off the order!
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PEScience.com
Protein oats have definitely been a staple in my daily eating plan for the past 4 years. It's a meal that is quick and easy, packs a good dose of protein and carbs while keeping fat low, and provides a fairly good dose of fiber. - I have my clients hooked on using Protein4Oats throughout their week to hit their targeted macronutrient goals. - Coming in at around $1.00 per serving it is definitely something that is a luxury item. I will say that if you eat Proats daily that this is a solid buy and worth the money. - If you want to snag some, use code CURRENT at checkout on @pescience (.com) and get 30% off the order! - PEScience.com
Finally made it home. Most would have stopped for some fast food to eat for dinner on the way home. Us? We have certain foods we like to keep around and throw together quickly.
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I’ve posted about our skillet meals. But, here’s another. Farm, fresh #eggs, tofu, avocado, @tessemaes avocado ranch dressing, and cheese. #yummy
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Joshua Reed
Owner, Reed’s Wellness and Fitness Training
Personal Trainer + Nutrition Coach
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#fatloss #fatlossjourney #fitness #Fatlosstips #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightlosstips #nutrition #nutritioncoach #nutritiontips #workout #workoutmotivation #losingweight #menshealth #womenshealth #fitspo#fitfam #fitnessmotivation #fitnessinspiration #bingeeating #cardio #cheatmeal  #dieting #healthydiet #running #strong
Finally made it home. Most would have stopped for some fast food to eat for dinner on the way home. Us? We have certain foods we like to keep around and throw together quickly. . I’ve posted about our skillet meals. But, here’s another. Farm, fresh #eggs , tofu, avocado, @tessemaes avocado ranch dressing, and cheese. #yummy  . Joshua Reed Owner, Reed’s Wellness and Fitness Training Personal Trainer + Nutrition Coach . #fatloss  #fatlossjourney  #fitness  #Fatlosstips  #weightlossjourney  #weightlosstransformation  #weightloss  #weightlifting  #weightlosstips  #nutrition  #nutritioncoach  #nutritiontips  #workout  #workoutmotivation  #losingweight  #menshealth  #womenshealth  #fitspo #fitfam  #fitnessmotivation  #fitnessinspiration  #bingeeating  #cardio  #cheatmeal  #dieting  #healthydiet  #running  #strong 
Tonight will be the FINAL night to get the RP Diet Templates 2.0 for the lowest price of the year $79. Use the link in our bio to get started on your @rp_transformations
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Credit to @amandadhunt
Uhhh...what!?!! Unfortunately this is about the 6th or 7th time since about 5th grade I've done this "transformation" but I never had a plan for how to stay at my finished weight! I feel so confident maintenance is going to go well AND my craving for junk food (besides chocolate) is gone and I have such a better understanding of what's good for my body and what's not! Started in Aug @ 154lbs finished my cut yesterday @ 139.6 lbs. 
#feelingood #newme #rpstrength  #transformation #itsgonnastay #lifestylechange
Tonight will be the FINAL night to get the RP Diet Templates 2.0 for the lowest price of the year $79. Use the link in our bio to get started on your @rp_transformations # Credit to @amandadhunt Uhhh...what!?!! Unfortunately this is about the 6th or 7th time since about 5th grade I've done this "transformation" but I never had a plan for how to stay at my finished weight! I feel so confident maintenance is going to go well AND my craving for junk food (besides chocolate) is gone and I have such a better understanding of what's good for my body and what's not! Started in Aug @ 154lbs finished my cut yesterday @ 139.6 lbs. #feelingood  #newme  #rpstrength  #transformation  #itsgonnastay  #lifestylechange 
Nothing like a taste of summer smash during these shitty weather days!
Nothing like a taste of summer smash during these shitty weather days!
🤔 Do waist trainers work?
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This fitness trend won’t die, but it also won’t burn any abdominal fat. ❌
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The marketing behind these waist trainers, waist trimmers, corsets, etc. takes advantage of our desire for things to be easy. .
Even though being dedicated with your training & nutrition isn’t “easy” it’s absolutely worth it! ✅
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No matter what weight loss trends pop up, you know deep down that nothing replaces putting in he work & being dedicated to yourself and goals. 😅 Agree or disagree?
🤔 Do waist trainers work? . This fitness trend won’t die, but it also won’t burn any abdominal fat. ❌ . The marketing behind these waist trainers, waist trimmers, corsets, etc. takes advantage of our desire for things to be easy. . Even though being dedicated with your training & nutrition isn’t “easy” it’s absolutely worth it! ✅ . No matter what weight loss trends pop up, you know deep down that nothing replaces putting in he work & being dedicated to yourself and goals. 😅 Agree or disagree?
With Thanksgiving rapidly approaching here are FIVE tips that I give to my coaching clients to have a successful holiday focusing on BALANCE and practicality.
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1️⃣Don’t even try to track your macros during a holiday party. You will drive yourself insane. Plus I don’t think My Fitness Pal includes “grandmas home made pie” in it’s database. Don’t binge, but enjoy yourself and take that mental break from tracking for a day.
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2️⃣Eat protein first at your holiday meal. Also, try to keep your protein higher earlier in the day to help you balance out any sweets you may have during your holiday party.
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3️⃣No matter what time of year it is you should always keep the plant based micronutrients high. Shoot for half your holiday plate with some sort of veggies (no, sweet potatoes with marshmallows does not count). Macros are important but so are micros.
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4️⃣Yes, I let my private clients have alcohol. The best tip I can give is to keep it to three drinks or less and try to keep it all to one day per week if possible. Like any other food group, alcohol can be consumed in moderation and you will still achieve your fitness goals.
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5️⃣One day will never ruin all your progress. BUT you can’t let this one day turn into a full week of eating whatever and not being active in the gym. Get back on track after your holiday party and realize it’s all about progressions NOT perfections.
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If you enjoy this post double tap and tag a friend who should hear this message! Remember it’s all about sustainability 💪❤️😊
With Thanksgiving rapidly approaching here are FIVE tips that I give to my coaching clients to have a successful holiday focusing on BALANCE and practicality. . 1️⃣Don’t even try to track your macros during a holiday party. You will drive yourself insane. Plus I don’t think My Fitness Pal includes “grandmas home made pie” in it’s database. Don’t binge, but enjoy yourself and take that mental break from tracking for a day. . 2️⃣Eat protein first at your holiday meal. Also, try to keep your protein higher earlier in the day to help you balance out any sweets you may have during your holiday party. . 3️⃣No matter what time of year it is you should always keep the plant based micronutrients high. Shoot for half your holiday plate with some sort of veggies (no, sweet potatoes with marshmallows does not count). Macros are important but so are micros. . 4️⃣Yes, I let my private clients have alcohol. The best tip I can give is to keep it to three drinks or less and try to keep it all to one day per week if possible. Like any other food group, alcohol can be consumed in moderation and you will still achieve your fitness goals. . 5️⃣One day will never ruin all your progress. BUT you can’t let this one day turn into a full week of eating whatever and not being active in the gym. Get back on track after your holiday party and realize it’s all about progressions NOT perfections. . If you enjoy this post double tap and tag a friend who should hear this message! Remember it’s all about sustainability 💪❤️😊
“Big changes can come in small packages. To dramatically change your life, you don’t need to run a 100-mile race, get a PhD, or completely reinvent yourself. It’s the small things, done consistently, that are the big things.”
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~ Tim Ferris.
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The big changes come from the smallest changes.
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Learn how one of my clients changed his body dramatically in 2 months by executing one piece of advice consistently.
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To learn more about my anti-diet method of weight loss, download my free guide "Never Diet Again" - link in bio.
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(Full video on fb)
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#strengthlete #nutribuild #nutritionfacts #fatlosstips #balancediet #weightlossdiaries #nutritioncoaching #nutritioncoach #losebellyfat #nutritionstudent #diettips #dietlife #dietmenu #dietplan #foodfacts #weightlossmeals #weightlose #macrodieting #fitfoodshare #dietgoals #weightlosscommunity #nutritioniskey #dietcoach #weightlossadvice #weightlosswarrior #flexibledieter #lifestylenotadiet #weightlosstip #dietingsucks #weightlossstruggles
“Big changes can come in small packages. To dramatically change your life, you don’t need to run a 100-mile race, get a PhD, or completely reinvent yourself. It’s the small things, done consistently, that are the big things.” . ~ Tim Ferris. . The big changes come from the smallest changes. . Learn how one of my clients changed his body dramatically in 2 months by executing one piece of advice consistently. . To learn more about my anti-diet method of weight loss, download my free guide "Never Diet Again" - link in bio. . (Full video on fb) . #strengthlete  #nutribuild  #nutritionfacts  #fatlosstips  #balancediet  #weightlossdiaries  #nutritioncoaching  #nutritioncoach  #losebellyfat  #nutritionstudent  #diettips  #dietlife  #dietmenu  #dietplan  #foodfacts  #weightlossmeals  #weightlose  #macrodieting  #fitfoodshare  #dietgoals  #weightlosscommunity  #nutritioniskey  #dietcoach  #weightlossadvice  #weightlosswarrior  #flexibledieter  #lifestylenotadiet  #weightlosstip  #dietingsucks  #weightlossstruggles 
WHO BURNS FAT EASIER: MEN OR WOMEN? On today's episode, coach @bradgouthro details a comparison of the fat burning capabilities of men versus women.
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When we say "fat burning capabilities", we’re referring to how easy or hard it is to burn body fat, based on your gender. Yes, gender does play a role in fat loss.
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Tag your buddy and check out the full YouTube video, clickable link in our profile.
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#liveleantv #liveleannation #livelean #leanmuscles #leangainz #fatlosstransformation #fatlossjourney #fatlossinspiration #fatlossmotivation #fatlosstips #fatlosstip #mensvswomen #malevsfemale #fatloss #fatlosscoach
WHO BURNS FAT EASIER: MEN OR WOMEN? On today's episode, coach @bradgouthro details a comparison of the fat burning capabilities of men versus women. - When we say "fat burning capabilities", we’re referring to how easy or hard it is to burn body fat, based on your gender. Yes, gender does play a role in fat loss. - Tag your buddy and check out the full YouTube video, clickable link in our profile. - #liveleantv  #liveleannation  #livelean  #leanmuscles  #leangainz  #fatlosstransformation  #fatlossjourney  #fatlossinspiration  #fatlossmotivation  #fatlosstips  #fatlosstip  #mensvswomen  #malevsfemale  #fatloss  #fatlosscoach 
Great post by @sam_xceedfit! Don’t fall for these misinformed ideas on how to lose fat. Be sure to tag a friend who needs to see this! 👇👇👇
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💥Common Health Myths To Be Aware Of💥
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🍕The issue most people have is they automatically think that cutting out junk food is the only thing they have to do to lose fat. Now, don't get me wrong, that's a great start. However, what is junk food? Most people know it's the takeaways, fast food restaurants, even alcohol. However, on top of that, people think it's the gluten, the diary, the carbs, the fruit blah blah blah
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🐰Before you know it, they've cut so much out their diet they are eating the calorie requirements of a rabbit! What happens then? They 'man up' and are good for a few days (normally weekdays) and by the time it comes to the weekend, they are so underfed their bodies are crying out for high calories foods. Where does this lead? Yep, straight to the actual junk food!
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🙉And guess what happens next; the feeling of guilt is so much that they start the next week exactly the same way! 'I need to be good, eat clean and be healthy!' And the whole process repeats itself week after week, month after month, year after year with zero progress made!
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🔹Now I know this may sound harsh but it's so important to realize. I only know this happens because I see it and I've been guilty of it myself. By all means if you want to live that way go ahead. However, if you want to achieve the body you want, like my amazing online coaching clients, you have to eat enough food to support your body and your training
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🏋️‍♀️You are then able to train properly, have enough energy day to day, and not crave high calorie foods every weekend. From this you grow muscle, lose fat and look bloody awesome! If you don't know how to eat properly and for your body, my god ask someone or get a coach. Stop wasting years getting nowhere! It's up to you 👊
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#iifymfam #healthyfood #healthyeating #healthylifestyletips #fatlosstips #fatlossgoals #weightlossideas #weightlosshelp #surefatloss
Great post by @sam_xceedfit! Don’t fall for these misinformed ideas on how to lose fat. Be sure to tag a friend who needs to see this! 👇👇👇 . . . 💥Common Health Myths To Be Aware Of💥 . . 🍕The issue most people have is they automatically think that cutting out junk food is the only thing they have to do to lose fat. Now, don't get me wrong, that's a great start. However, what is junk food? Most people know it's the takeaways, fast food restaurants, even alcohol. However, on top of that, people think it's the gluten, the diary, the carbs, the fruit blah blah blah . . 🐰Before you know it, they've cut so much out their diet they are eating the calorie requirements of a rabbit! What happens then? They 'man up' and are good for a few days (normally weekdays) and by the time it comes to the weekend, they are so underfed their bodies are crying out for high calories foods. Where does this lead? Yep, straight to the actual junk food! . . 🙉And guess what happens next; the feeling of guilt is so much that they start the next week exactly the same way! 'I need to be good, eat clean and be healthy!' And the whole process repeats itself week after week, month after month, year after year with zero progress made! . . 🔹Now I know this may sound harsh but it's so important to realize. I only know this happens because I see it and I've been guilty of it myself. By all means if you want to live that way go ahead. However, if you want to achieve the body you want, like my amazing online coaching clients, you have to eat enough food to support your body and your training . . 🏋️‍♀️You are then able to train properly, have enough energy day to day, and not crave high calorie foods every weekend. From this you grow muscle, lose fat and look bloody awesome! If you don't know how to eat properly and for your body, my god ask someone or get a coach. Stop wasting years getting nowhere! It's up to you 👊 . . . #iifymfam  #healthyfood  #healthyeating  #healthylifestyletips  #fatlosstips  #fatlossgoals  #weightlossideas  #weightlosshelp  #surefatloss 
🍔 FAST FOOD: DON’T BE FOOLED!!! 🍔
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🔥 First off, this post is by request and yes…. I know what you’re thinking 😜 and it’s ok! I’m probably thinking it right now too! But we don’t need to discuss that right now, because I’m just here to make a simple point… not about what the healthiest foods in the planet are, or the unhealthiest foods, but about context and understanding the details. So let’s chat, shall we?
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💁🏻‍♂️ The first point I want to make is this: just because something is deemed healthy by society does not mean it’s not loaded with calories. Do calories make it “bad”? Nope, that’s not what I’m saying either. BUT, there is a ‘price to pay’ for excess calorie consumption (assuming total calories for the day are exceeded) and that’s typically a nudge upward on the scale (or weight gain over time).
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🍔 Similarly, just because something is lower in calories does not make it inherently “healthy” — it just makes it lower in calories. Like in this example, the double cheeseburger and small fry, with a Diet Coke and kiddie ice cream cone has 200 less calories than the salad, fruit, parfait and the mango pineapple smoothie. It’s all relative to what’s inside.
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👉🏼 The real reason the meal on the left has 200+ more calories is because of the smoothie, so if you drop that you’ll be in good shape. However, the point I’m trying to make is that sometimes you simply need to take a closer look at the food choices you make day-to-day, and not just ‘go by the book’ that society is reading.
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🤓 My point? Optimal health is a combination of being a healthy bodyweight, in moderately good or great physical condition, enjoying yourself and the foods you eat, feeling good in your body and much, much more. So, that just goes to show that you can eat on both side of the infographic, just understand WHERE this is impacting your health and wellness, not just that it is.
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👍🏼 Maybe this post was a little esoteric lol, but I figured it would be a nice topic to throw around. Did you like it?Did you hate it? Let me know down below! Cheers!
🍔 FAST FOOD: DON’T BE FOOLED!!! 🍔 - 🔥 First off, this post is by request and yes…. I know what you’re thinking 😜 and it’s ok! I’m probably thinking it right now too! But we don’t need to discuss that right now, because I’m just here to make a simple point… not about what the healthiest foods in the planet are, or the unhealthiest foods, but about context and understanding the details. So let’s chat, shall we? - 💁🏻‍♂️ The first point I want to make is this: just because something is deemed healthy by society does not mean it’s not loaded with calories. Do calories make it “bad”? Nope, that’s not what I’m saying either. BUT, there is a ‘price to pay’ for excess calorie consumption (assuming total calories for the day are exceeded) and that’s typically a nudge upward on the scale (or weight gain over time). - 🍔 Similarly, just because something is lower in calories does not make it inherently “healthy” — it just makes it lower in calories. Like in this example, the double cheeseburger and small fry, with a Diet Coke and kiddie ice cream cone has 200 less calories than the salad, fruit, parfait and the mango pineapple smoothie. It’s all relative to what’s inside. - 👉🏼 The real reason the meal on the left has 200+ more calories is because of the smoothie, so if you drop that you’ll be in good shape. However, the point I’m trying to make is that sometimes you simply need to take a closer look at the food choices you make day-to-day, and not just ‘go by the book’ that society is reading. - 🤓 My point? Optimal health is a combination of being a healthy bodyweight, in moderately good or great physical condition, enjoying yourself and the foods you eat, feeling good in your body and much, much more. So, that just goes to show that you can eat on both side of the infographic, just understand WHERE this is impacting your health and wellness, not just that it is. - 👍🏼 Maybe this post was a little esoteric lol, but I figured it would be a nice topic to throw around. Did you like it?Did you hate it? Let me know down below! Cheers!
Many people assume that grain = fiber, however that is not necessarily true. We talked about this in the whole wheat vs white bread but that is true for cereal as well: https://fitnessreloaded.com/white-bread-vs-wheat-bread/⠀
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Take these 2 breakfast options, for example:⠀
- Life multigrain cereal, for a 3/4 cup serving, has a small amount (2g) of fiber, and 7g sugar.⠀
- Fiber one, for a 1/2 cup serving, is packed with 7 times the fiber compared to Life and has zero sugar!⠀
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That's quite a nutritional panel difference, don't you think?⠀
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The recommended daily intake of fiber is 14g/1,000 kcal. For women, this is usually around 25g and for men around 35g. Most Americans consume much less than this target each day!⠀
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So going by this recommendation, as a whole we need to eat much more fiber. A serving of the Fiber one will contribute a significant amount towards your fiber goal, while a serving of the Life cereal will not really make much of a difference.⠀
Many people assume that grain = fiber, however that is not necessarily true. We talked about this in the whole wheat vs white bread but that is true for cereal as well: https://fitnessreloaded.com/white-bread-vs-wheat-bread/⠀ ⠀ Take these 2 breakfast options, for example:⠀ - Life multigrain cereal, for a 3/4 cup serving, has a small amount (2g) of fiber, and 7g sugar.⠀ - Fiber one, for a 1/2 cup serving, is packed with 7 times the fiber compared to Life and has zero sugar!⠀ ⠀ That's quite a nutritional panel difference, don't you think?⠀ ⠀ The recommended daily intake of fiber is 14g/1,000 kcal. For women, this is usually around 25g and for men around 35g. Most Americans consume much less than this target each day!⠀ ⠀ So going by this recommendation, as a whole we need to eat much more fiber. A serving of the Fiber one will contribute a significant amount towards your fiber goal, while a serving of the Life cereal will not really make much of a difference.⠀
In honor of #NationalAbsurdityDay.  Here are 10 of the most absurd fitness myths out there.
❌ Strength training does not automatically make women look bulky. In fact, even most men have a hard time looking bulky. Strength training can actually help build lean muscle. which will help you achieve the ‘toned’ look.
❌ Eating after a certain time will not automatically make you store fat. As long as you don’t over-consume calories, it doesn’t matter if you eat late at nights.
❌ Meal frequency ha no benefit in terms of boosting metabolism. Your body expends energy in order to break down food. This is known as the Thermic Effect Of Food, which is independent of meal frequency.
❌ Muscle and Fat are separate tissues. They cannot physically convert into each other. You can lose muscle and gain fat if you stop working out.
❌ There is no such thing as ‘toning’. Your muscles can either grow (hypertrophy) or shrink (atrophy). The tones look is a result of having more muscle and less fat. You don’t have to train with higher reps to do this.
❌ There is no evidence to suggest that protein consumption is bad for the kidneys if you have healthy kidneys.
❌ Calories do matter. Even though it maybe harder to over consume calories from ‘clean’ foods, it is still possible. Good Quality AND Quantity matter.
❌ Crunches will not automatically help you lose belly fat. You need to create a caloric deficit through diet and exercise.
❌ Sweating doesn’t necessarily mean that you’re losing fat. You can sweat all you want but if you’re not in a caloric deficit, you will not lose fat.
❌ You don’t ‘need’ protein immediately after training. The ‘anabolic’ window is quite big. Just make sure you eat enough protein throughout the day and you should be fine.
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I can’t believe these myths still exist. Tag a friend or share this post to help dispel some of these! 😀
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What are some myths you’ve heard?
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#gymtips #fitnesstip #bodybuildingtips #gymhumour #womensworkout #iifymacros #gymtips #gymadvice #fatlossmotivation
In honor of #NationalAbsurdityDay . Here are 10 of the most absurd fitness myths out there. ❌ Strength training does not automatically make women look bulky. In fact, even most men have a hard time looking bulky. Strength training can actually help build lean muscle. which will help you achieve the ‘toned’ look. ❌ Eating after a certain time will not automatically make you store fat. As long as you don’t over-consume calories, it doesn’t matter if you eat late at nights. ❌ Meal frequency ha no benefit in terms of boosting metabolism. Your body expends energy in order to break down food. This is known as the Thermic Effect Of Food, which is independent of meal frequency. ❌ Muscle and Fat are separate tissues. They cannot physically convert into each other. You can lose muscle and gain fat if you stop working out. ❌ There is no such thing as ‘toning’. Your muscles can either grow (hypertrophy) or shrink (atrophy). The tones look is a result of having more muscle and less fat. You don’t have to train with higher reps to do this. ❌ There is no evidence to suggest that protein consumption is bad for the kidneys if you have healthy kidneys. ❌ Calories do matter. Even though it maybe harder to over consume calories from ‘clean’ foods, it is still possible. Good Quality AND Quantity matter. ❌ Crunches will not automatically help you lose belly fat. You need to create a caloric deficit through diet and exercise. ❌ Sweating doesn’t necessarily mean that you’re losing fat. You can sweat all you want but if you’re not in a caloric deficit, you will not lose fat. ❌ You don’t ‘need’ protein immediately after training. The ‘anabolic’ window is quite big. Just make sure you eat enough protein throughout the day and you should be fine. - I can’t believe these myths still exist. Tag a friend or share this post to help dispel some of these! 😀 - What are some myths you’ve heard? . . . . #gymtips  #fitnesstip  #bodybuildingtips  #gymhumour  #womensworkout  #iifymacros  #gymtips  #gymadvice  #fatlossmotivation 
After only getting 3 hours of sleep and making the 10-hour drive to #Philadelphia the other day, I slept through my alarm on Saturday in hopes of getting a nice long session in. Instead, I elected for my full-body quickie workout. I posted one variation on Saturday and today wanted to share a second variation.
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This consists of squats or deadlifts, a pushing motion, pulling motion, core, and chin-ups for 3-5 sets and 10-20 repetitions of each depending on the resistance available.
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Want to take it to the next level? Add in some conditioning at the beginning or end. For example, Row 500m, sprint 50-100m, 15-20 jump squats or mountain climber, etc.
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As I had performed some heavy deadlifts throughout last week, I elected for squats this past weekend. I performed several variations in each set but wanted to provide you with another one of my variations.
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Enjoy!
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Joshua Reed
Owner, Reed’s Wellness and Fitness Training
Personal Trainer + Nutrition Coach
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#fatloss #fatlossjourney #fitness #Fatlosstips #weightlossjourney #weightlosstransformation #weightloss #weightlifting #weightlosstips #nutrition #nutritioncoach #nutritiontips #workout #workoutmotivation #losingweight #menshealth #womenshealth #fitspo#fitfam #fitnessmotivation #fitnessinspiration #bingeeating #cardio #cheatmeal  #dieting #healthydiet #running #strong
After only getting 3 hours of sleep and making the 10-hour drive to #Philadelphia  the other day, I slept through my alarm on Saturday in hopes of getting a nice long session in. Instead, I elected for my full-body quickie workout. I posted one variation on Saturday and today wanted to share a second variation. . This consists of squats or deadlifts, a pushing motion, pulling motion, core, and chin-ups for 3-5 sets and 10-20 repetitions of each depending on the resistance available. . Want to take it to the next level? Add in some conditioning at the beginning or end. For example, Row 500m, sprint 50-100m, 15-20 jump squats or mountain climber, etc. . As I had performed some heavy deadlifts throughout last week, I elected for squats this past weekend. I performed several variations in each set but wanted to provide you with another one of my variations. . Enjoy! . Joshua Reed Owner, Reed’s Wellness and Fitness Training Personal Trainer + Nutrition Coach . #fatloss  #fatlossjourney  #fitness  #Fatlosstips  #weightlossjourney  #weightlosstransformation  #weightloss  #weightlifting  #weightlosstips  #nutrition  #nutritioncoach  #nutritiontips  #workout  #workoutmotivation  #losingweight  #menshealth  #womenshealth  #fitspo #fitfam  #fitnessmotivation  #fitnessinspiration  #bingeeating  #cardio  #cheatmeal  #dieting  #healthydiet  #running  #strong 
I used to feel like I could never catch up on life... always struggling to have the energy and motivation to get things done. Until now‼️ I'm like the energizer bunny‼️ #ketones #ketogenicdiet #ketone #ketonesupplement #loseweight #weightloss #weightlosstransformation #weightlossjourney #healthylifestyle #healthy #getfit #followforfollow #follow4follow #workout #fatloss #cali #california #health #fatlosstips #weightlosstips #california #sandiego
I used to feel like I could never catch up on life... always struggling to have the energy and motivation to get things done. Until now‼️ I'm like the energizer bunny‼️ #ketones  #ketogenicdiet  #ketone  #ketonesupplement  #loseweight  #weightloss  #weightlosstransformation  #weightlossjourney  #healthylifestyle  #healthy  #getfit  #followforfollow  #follow4follow  #workout  #fatloss  #cali  #california  #health  #fatlosstips  #weightlosstips  #california  #sandiego 
Good news... You can eat late at night and still lose weight.

You can eat bread and still lose weight.

Want to know how? All you've got to do is ask...
Good news... You can eat late at night and still lose weight. You can eat bread and still lose weight. Want to know how? All you've got to do is ask...
Monday nights class done and dusted, great effort by everyone tonight !!!
Monday nights class done and dusted, great effort by everyone tonight !!!
Patience, patience, patience. Do the right things consistently over time and positive results will occur. 👍🏻
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#Repost @syattfitness (@get_repost)
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💥HOW TO BREAK THROUGH A FAT LOSS PLATEAU💥
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🍕The truth about the word "plateau" is I literally always, 100% of the time spell it wrong (unless I'm using the Google machine). "Daiquiri" is another trouble maker for me. And since we're being honest, sometimes I accidentally write "pubic" when I mean "public" and, I know it shouldn't, but it still makes me laugh.
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🥐Spelling issues aside, let's talk about plateaus. Because sooo many people tell me they're stuck and stalled and, no matter what they do, they can't make it past "this damn plateau." And that's usually right before they quit. Or start a new program. Or drastically cut their calories. Or add an eff ton of cardio. Or sit & pout & whine & complain about why life is unfair.
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🐼Listen. I'm going to say something. And, odds are, most people aren't going to like it. Because it takes away another excuse and forces them to put in the work. That's also why a small percentage of you - very small - are going to like what I'm about to say. Because you're the ones who understand there is no "quick fix" or effortless results or linear progress.
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🦄The truth? Plateaus don't exist. There's no secret to "breaking through" them and there's no magic pill or goblet of galleons or sword of Gryffindor that will help you reach your goals faster. -
⚽️So what is a plateau? Why do so many people talk about them if they don't exist?
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🎱It's just a normal part of the process. You KNOW you won't lose weight every day (or even every week). You KNOW you won't see visible results day-in and day-out. You KNOW your weight and strength and mood and mindset will fluctuate day-to-day...not because you're in a "plateau," but because you're a human being and we're always in flux.
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#weightlosstips #weightloss #weightlossfood #weightlosshelp #weightlosschallenge #fatloss #fatlossfood #fatlosshelp #fatlosstips #fitness #fitnessgirl #fitnesscoach #fitsporation #fitspiration #fitfam #fitnessaddicted #nutrition #consistency #compoundeffect #strengthtrain #syattfitness #adamclarkfitness
Patience, patience, patience. Do the right things consistently over time and positive results will occur. 👍🏻 - - - #Repost  @syattfitness (@get_repost) ・・・ 💥HOW TO BREAK THROUGH A FAT LOSS PLATEAU💥 - 🍕The truth about the word "plateau" is I literally always, 100% of the time spell it wrong (unless I'm using the Google machine). "Daiquiri" is another trouble maker for me. And since we're being honest, sometimes I accidentally write "pubic" when I mean "public" and, I know it shouldn't, but it still makes me laugh. - 🥐Spelling issues aside, let's talk about plateaus. Because sooo many people tell me they're stuck and stalled and, no matter what they do, they can't make it past "this damn plateau." And that's usually right before they quit. Or start a new program. Or drastically cut their calories. Or add an eff ton of cardio. Or sit & pout & whine & complain about why life is unfair. - 🐼Listen. I'm going to say something. And, odds are, most people aren't going to like it. Because it takes away another excuse and forces them to put in the work. That's also why a small percentage of you - very small - are going to like what I'm about to say. Because you're the ones who understand there is no "quick fix" or effortless results or linear progress. - 🦄The truth? Plateaus don't exist. There's no secret to "breaking through" them and there's no magic pill or goblet of galleons or sword of Gryffindor that will help you reach your goals faster. - ⚽️So what is a plateau? Why do so many people talk about them if they don't exist? - 🎱It's just a normal part of the process. You KNOW you won't lose weight every day (or even every week). You KNOW you won't see visible results day-in and day-out. You KNOW your weight and strength and mood and mindset will fluctuate day-to-day...not because you're in a "plateau," but because you're a human being and we're always in flux. - #weightlosstips  #weightloss  #weightlossfood  #weightlosshelp  #weightlosschallenge  #fatloss  #fatlossfood  #fatlosshelp  #fatlosstips  #fitness  #fitnessgirl  #fitnesscoach  #fitsporation  #fitspiration  #fitfam  #fitnessaddicted  #nutrition  #consistency  #compoundeffect  #strengthtrain  #syattfitness  #adamclarkfitness 
Athletic, aesthetic or both?

I’ve always been all about both... Can’t help but to love a good arm pump though 😉

Be sure to check out the video of death @stingfitnessnz put myself and @josefrakich through. Link in my bio. See what you need to do to really grow your legs and still be functional 😆
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📸 @steveharveyhd
Athletic, aesthetic or both? I’ve always been all about both... Can’t help but to love a good arm pump though 😉 Be sure to check out the video of death @stingfitnessnz put myself and @josefrakich through. Link in my bio. See what you need to do to really grow your legs and still be functional 😆 - 📸 @steveharveyhd
Have you ever wondered about how many days you should workout?
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How many reps you should be doing...
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What time of the day you should be working out or eating for best results..
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These are the kinds of questions I get every day in the comments, DMs, emails and in the real world.
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And don't get me wrong, the interest is great and you almost HAVE to go through a period where you're trying to find these answers.
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It's not a bad thing you think these are where the answers lie.
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But truth is, the answers depend on you and your life most the time.
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There is no definitive answer for a lot of those questions.
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Because if working out 5 times was the best and only way, and you're too busy, then you'll never end up doing what's really important:
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✔️ Strength train 2-5x weekly and get stronger over time.
✔️ Eat protein and vegetables at 2-3 times a day. Aim for your bodyweight (in pounds) times 0.7 in grams of protein.
✔️eat less calories than you burn if you want to burn fat significantly. Eat more calories than you burn if you want to add muscle steadily (don't eat too much)
✔️ Be consistent. Seriously, don't ever stop entirely.
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Simple, right?
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But not easy. So put as much focus you can on those and the progress will come.
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Questions or comments? Send them below 👇
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#simplefitness #simpleexercise #resultsfitness #fitnessresults #fitnesstips #howtofitness #fitnesshelp #workoutplans #workouttips #fitnessplans #fitnessplan #easyfitness #howtobeconsistent #fatlosstips #fatlosshelp #howtoexercise  #toronto #torontopersonaltrainer #torontotrainer #personaltrainertoronto #weightlossplans #weightlossplateau #dietplateau #effectiveworkouts  #workoutprograms #weightlosshelpneeded #yorkville #tdot #the6ix #chadhargrove
Have you ever wondered about how many days you should workout? - How many reps you should be doing... - What time of the day you should be working out or eating for best results.. - These are the kinds of questions I get every day in the comments, DMs, emails and in the real world. - And don't get me wrong, the interest is great and you almost HAVE to go through a period where you're trying to find these answers. - It's not a bad thing you think these are where the answers lie. - But truth is, the answers depend on you and your life most the time. - There is no definitive answer for a lot of those questions. - Because if working out 5 times was the best and only way, and you're too busy, then you'll never end up doing what's really important: - ✔️ Strength train 2-5x weekly and get stronger over time. ✔️ Eat protein and vegetables at 2-3 times a day. Aim for your bodyweight (in pounds) times 0.7 in grams of protein. ✔️eat less calories than you burn if you want to burn fat significantly. Eat more calories than you burn if you want to add muscle steadily (don't eat too much) ✔️ Be consistent. Seriously, don't ever stop entirely. - Simple, right? - But not easy. So put as much focus you can on those and the progress will come. - Questions or comments? Send them below 👇 . . . #simplefitness  #simpleexercise  #resultsfitness  #fitnessresults  #fitnesstips  #howtofitness  #fitnesshelp  #workoutplans  #workouttips  #fitnessplans  #fitnessplan  #easyfitness  #howtobeconsistent  #fatlosstips  #fatlosshelp  #howtoexercise  #toronto  #torontopersonaltrainer  #torontotrainer  #personaltrainertoronto  #weightlossplans  #weightlossplateau  #dietplateau  #effectiveworkouts  #workoutprograms  #weightlosshelpneeded  #yorkville  #tdot  #the6ix  #chadhargrove 
Shooting informational fitness YouTube videos with my Phillies hat on and my Eagles shirt in the background! Fly Eagles Fly! #eagles #fatloss #bocaraton #bocaratonpersonaltrainer #fitnessvideos #fitnesstips #youtube #fit#fitfam #fitness #exercise #workout #fun #life #cool #awesome #hiit #fatlosstips #life #goeagles
There are no good or bad foods. Some foods have more nutrients and are more filling. Some foods have less nutrients and are more calorie dense, but that doesn’t make them bad. 📍Labeling foods as good or bad can lead to feeling guilty or like you messed up when you eat something “bad”. Instead, try looking at food in terms of how it serves you in that moment and also in terms of your goals. 📍Most of the time you want to choose foods that will help fuel you, keep you full, and give you more energy. However, it’s absolutely okay to eat for pleasure. Eating something because you really enjoy it, even if it’s not the healthiest choice, is not a bad thing. 📍Aim for a balance of 80% nutrient dense food and 20% of everything else.
There are no good or bad foods. Some foods have more nutrients and are more filling. Some foods have less nutrients and are more calorie dense, but that doesn’t make them bad. 📍Labeling foods as good or bad can lead to feeling guilty or like you messed up when you eat something “bad”. Instead, try looking at food in terms of how it serves you in that moment and also in terms of your goals. 📍Most of the time you want to choose foods that will help fuel you, keep you full, and give you more energy. However, it’s absolutely okay to eat for pleasure. Eating something because you really enjoy it, even if it’s not the healthiest choice, is not a bad thing. 📍Aim for a balance of 80% nutrient dense food and 20% of everything else.
Another stunning day in Auckland, what will you do today to get your happy on?
A walk, some chill time at the beach, some deep breathing at a park, a book under a tree, a surf? Get amongst life 😘

Wearing @adidasnz singlet
Another stunning day in Auckland, what will you do today to get your happy on? A walk, some chill time at the beach, some deep breathing at a park, a book under a tree, a surf? Get amongst life 😘 Wearing @adidasnz singlet
🔥WEEKLY WORKOUTS - PUSH ME OVER THE TOP🔥
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🦁If you are looking for a workout that will empty your shoulders and disable your ability to wash your hair for the next few days, then this is the workout for YOU!
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☘️I call this one “Push Me Over The Top” and just know that it will creep up on you, so beware! You may think after 4-5mins that you are doing well, but rest assure those shoulders are about to give way, your heart is about to burst out of your chest and that ever familiar metallic taste is about to come flooding into the mouth.
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🙅🏻‍♂️Beware, this is not an easy workout should you be pushing yourself hard at every moment. However, if you are just a beginner and want to take it a little easier, you will still gain plenty of benefit from this workout as well.
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⛄️I am loving your messages letting me know you are giving my workouts a go and how they have left you feeling. Keep them coming and I will be sure to keep pumping out a new workout every week to add to your routine.
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🏋🏻‍♀️Push Me Over The Top
📍20mins Non-Stop (As Many Rounds As You Can)
1️⃣DB Squat & Press: X 15
2️⃣KB Clean & Press: X 15 (Each Arm)
3️⃣MB Slams: X 15
4️⃣DB Side Raise: X 15
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❓If you need any help or have any questions regarding the exercises, don’t hesitate to ask❓
🔥WEEKLY WORKOUTS - PUSH ME OVER THE TOP🔥 - 🦁If you are looking for a workout that will empty your shoulders and disable your ability to wash your hair for the next few days, then this is the workout for YOU! - ☘️I call this one “Push Me Over The Top” and just know that it will creep up on you, so beware! You may think after 4-5mins that you are doing well, but rest assure those shoulders are about to give way, your heart is about to burst out of your chest and that ever familiar metallic taste is about to come flooding into the mouth. - 🙅🏻‍♂️Beware, this is not an easy workout should you be pushing yourself hard at every moment. However, if you are just a beginner and want to take it a little easier, you will still gain plenty of benefit from this workout as well. - ⛄️I am loving your messages letting me know you are giving my workouts a go and how they have left you feeling. Keep them coming and I will be sure to keep pumping out a new workout every week to add to your routine. - 🏋🏻‍♀️Push Me Over The Top 📍20mins Non-Stop (As Many Rounds As You Can) 1️⃣DB Squat & Press: X 15 2️⃣KB Clean & Press: X 15 (Each Arm) 3️⃣MB Slams: X 15 4️⃣DB Side Raise: X 15 - ❓If you need any help or have any questions regarding the exercises, don’t hesitate to ask❓
Staying Consistent on Thanksgiving week🦃
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🦃Gobble, Gobble and happy thanksgiving week! The holidays can be super tough for many because grandma makes her killer cookies or sweet potato casserole and it would be rude to not have 3 servings right? And then your cousin Eddy brings his home crafted beers and insists you try one or five. Moral of the story the days go by and the calories continue to climb, but here is how to prevent that.
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📈On every other day this week. Track your calories and get as close to hitting them as possible. Be consistent and stick to the plan because that is how you got here!
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🍽On thanksgiving take notice of your favorite things. Have one of your favorite appetizers or just wait until dinner if everything you like most is there. At dinner commit to one plate, fill it full of your favorite things, enjoy it, and be finished.
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📍Doing only one plate should limit you from going crazy over your calories and you still get to enjoy your favorite things. BAM done! Happy start to the holiday season everyone!! #driscollstrength #fitnesstips #fatlossjourney #fatloss #fatlosscoach #personaltrainer #womensfitness #fitness #goals #fitnesscoach #accoutability #mensfitness #strengthcoach #muscle #confidence #thanksgiving #gym #workout #nutritiontips #fatlosstips #thanksgivingdinner #fitnessgoals #instafit #exerciseguide #exercise #healthtips
Staying Consistent on Thanksgiving week🦃 . 🦃Gobble, Gobble and happy thanksgiving week! The holidays can be super tough for many because grandma makes her killer cookies or sweet potato casserole and it would be rude to not have 3 servings right? And then your cousin Eddy brings his home crafted beers and insists you try one or five. Moral of the story the days go by and the calories continue to climb, but here is how to prevent that. . 📈On every other day this week. Track your calories and get as close to hitting them as possible. Be consistent and stick to the plan because that is how you got here! . 🍽On thanksgiving take notice of your favorite things. Have one of your favorite appetizers or just wait until dinner if everything you like most is there. At dinner commit to one plate, fill it full of your favorite things, enjoy it, and be finished. . 📍Doing only one plate should limit you from going crazy over your calories and you still get to enjoy your favorite things. BAM done! Happy start to the holiday season everyone!! #driscollstrength  #fitnesstips  #fatlossjourney  #fatloss  #fatlosscoach  #personaltrainer  #womensfitness  #fitness  #goals  #fitnesscoach  #accoutability  #mensfitness  #strengthcoach  #muscle  #confidence  #thanksgiving  #gym  #workout  #nutritiontips  #fatlosstips  #thanksgivingdinner  #fitnessgoals  #instafit  #exerciseguide  #exercise  #healthtips 
When someone comes to me searching for nutrition advice, most of the time one of the first things I’m going to tell them to start doing is eating an apple a day. We’ve all heard the saying, an apple a day keeps the doctor away. AND THERE’S A REASON FOR THAT. (it’s funny how growing up you always hear cliché sayings like this and then you get older and get educated and realize that they are all 100% true)
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It doesn’t matter what your goal or concern is, most of the time, bringing apples into your life daily will help.
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For starters, apples with red skin contain anti-obesity properties that increase digestive strength, encouraging weight loss. [OH HELLO - fruit for weight loss? wait, WHAT?]
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They are THE ultimate colon cleanser. The pectin from an apple rids your body of bacteria, viruses, yeast, and mold.
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Phytochemicals in apples detoxify your body of heavy metals & radiation and also detoxifies the brain of MSG. (if you don’t really know what I’m talking about here - - trust me, your body NEEDS to detox from these things.)
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Have anxiety? Crazy PMS? Fatigue? Bloating? Gas? Constipation? Back pain, blurry eyes, brain fog, inflammation? EAT APPLES.
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Eat them when you’re feeling depressed, alienated, powerless, useless, worthless… you feel me.
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Worried about apples meaning sugar though? Don’t worry about it. Like literally, just don’t worry about it. The benefits of eating an apple a day WAY outweigh the tiny little burden of 14 grams of sugar. Like seriously though, it’s so dumb for you to even be thinking that you shouldn’t be eating apples because “there is sugar in them.”
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Last thing: eating THREE apples a day could improve your health in unexpected ways. 😱 just sayin you guyssss 🍎🍎🍎
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Comment below with the number of apples you are going to start eating daily 😉
When someone comes to me searching for nutrition advice, most of the time one of the first things I’m going to tell them to start doing is eating an apple a day. We’ve all heard the saying, an apple a day keeps the doctor away. AND THERE’S A REASON FOR THAT. (it’s funny how growing up you always hear cliché sayings like this and then you get older and get educated and realize that they are all 100% true) . It doesn’t matter what your goal or concern is, most of the time, bringing apples into your life daily will help. . For starters, apples with red skin contain anti-obesity properties that increase digestive strength, encouraging weight loss. [OH HELLO - fruit for weight loss? wait, WHAT?] . They are THE ultimate colon cleanser. The pectin from an apple rids your body of bacteria, viruses, yeast, and mold. . Phytochemicals in apples detoxify your body of heavy metals & radiation and also detoxifies the brain of MSG. (if you don’t really know what I’m talking about here - - trust me, your body NEEDS to detox from these things.) . Have anxiety? Crazy PMS? Fatigue? Bloating? Gas? Constipation? Back pain, blurry eyes, brain fog, inflammation? EAT APPLES. . Eat them when you’re feeling depressed, alienated, powerless, useless, worthless… you feel me. . Worried about apples meaning sugar though? Don’t worry about it. Like literally, just don’t worry about it. The benefits of eating an apple a day WAY outweigh the tiny little burden of 14 grams of sugar. Like seriously though, it’s so dumb for you to even be thinking that you shouldn’t be eating apples because “there is sugar in them.” . Last thing: eating THREE apples a day could improve your health in unexpected ways. 😱 just sayin you guyssss 🍎🍎🍎 . Comment below with the number of apples you are going to start eating daily 😉
TEAM BOX | Masterclass
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Want a taste of what @teamboxuk is like and what you can achieve?
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Keep the 4th March 2018 Free in your diary for the next training workshop
TEAM BOX | Masterclass - Want a taste of what @teamboxuk is like and what you can achieve? - Keep the 4th March 2018 Free in your diary for the next training workshop
'I eat healthy but can't seem to lose weight!!!' 🍉🍎🍌🍒🥑🌽🥜🧀 If I had a dollar for every time I have heard this, let me tell you I would be very well off! It is entirely possible to eat a diet full of healthy nutrient dense foods but not be achieving your fat loss goals. You can even gain weight eating healthy- shock horror I know! 😱 I used to do just that and could not understand why I was not losing weight! You must create a calorie deficit (burn more calories (through your BMR, exercise, daily activity, etc) 🏃‍♀️🏊‍♀️🏋️‍♀️🚴‍♀️ than what you consume) to lose weight! . . .
🔥"A healthy diet is not necessarily a fat loss diet"🔥 Now it most certainly can be, but the fact remains that even healthy foods contain calories, with some being very high in them maybe without us even realizing. Whether you are trying to lose fat, (which is what we want by the way instead of just losing weight!), gain muscle or improve your body composition (combo of losing fat and gaining muscle) you need to eat for these goals with plenty of healthy nutrient dense foods and some treats thrown in (as everything in moderation and YILO) along with an appropriate exercise/training program to help meet these goals- focused on resistance training and some cardio thrown in to suit your needs/goals/preferences and plenty of daily movement! ・・・
Any questions or comments please leave them below ⬇️ . . .
Here is a great infographic from @soheefit showing some of these heathy but higher calorie foods that could be hindering your fat loss goals! ・・・
“Healthy” is not necessarily the same thing as fat loss-friendly. It’s entirely possible for even the most nutrient-dense foods to be chock full of calories and contribute to weight gain (or prevention of weight loss) if not kept in check. I’m not saying you have to avoid the above foods by any means, but be mindful of your portions! #portioncontrol
'I eat healthy but can't seem to lose weight!!!' 🍉🍎🍌🍒🥑🌽🥜🧀 If I had a dollar for every time I have heard this, let me tell you I would be very well off! It is entirely possible to eat a diet full of healthy nutrient dense foods but not be achieving your fat loss goals. You can even gain weight eating healthy- shock horror I know! 😱 I used to do just that and could not understand why I was not losing weight! You must create a calorie deficit (burn more calories (through your BMR, exercise, daily activity, etc) 🏃‍♀️🏊‍♀️🏋️‍♀️🚴‍♀️ than what you consume) to lose weight! . . . 🔥"A healthy diet is not necessarily a fat loss diet"🔥 Now it most certainly can be, but the fact remains that even healthy foods contain calories, with some being very high in them maybe without us even realizing. Whether you are trying to lose fat, (which is what we want by the way instead of just losing weight!), gain muscle or improve your body composition (combo of losing fat and gaining muscle) you need to eat for these goals with plenty of healthy nutrient dense foods and some treats thrown in (as everything in moderation and YILO) along with an appropriate exercise/training program to help meet these goals- focused on resistance training and some cardio thrown in to suit your needs/goals/preferences and plenty of daily movement! ・・・ Any questions or comments please leave them below ⬇️ . . . Here is a great infographic from @soheefit showing some of these heathy but higher calorie foods that could be hindering your fat loss goals! ・・・ “Healthy” is not necessarily the same thing as fat loss-friendly. It’s entirely possible for even the most nutrient-dense foods to be chock full of calories and contribute to weight gain (or prevention of weight loss) if not kept in check. I’m not saying you have to avoid the above foods by any means, but be mindful of your portions! #portioncontrol 
Hamstring Curl for Hypertrophy
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👉🏼 Tag a friend who would benefit from this!
📌 Bookmark this for later reference!
🧐 READ entire caption and watch video for full understanding (you may actually learn something...)
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Hamstring training starts with your ability to stabilize 🔒 and lock down your upper body and learn to isolate the target 🎯muscle.
🔎 If you are having trouble isolating your hamstrings during a leg curl, simply think of creating stability in your core, locking 🔒 your upper body, pulling yourself through the handles, and driving your knee/quad into the pad- this will help you find the active range of and keep tension on the hamstrings.
My advice:
✅ stabilize your core
✅ focus on driving knee/quad into pad
✅ intent is to stay in the active range of motion of the hamstrings - let the muscle dictate the ROM, not the movement
✅ maintain tension through the eccentric
❌ common mistake is using momentum to complete ROM while using maximal weight
❌ allowing the movement to dictate the ROM
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🏋🏼‍♀️ I would recommend starting with 4 sets of 6 reps focusing on execution and keeping tension on your hamstrings.
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🙋🏼‍♂️Don't forget to tag a friend!
📌Bookmark this for later reference!
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@physiquedevelopment_
Apply for online coaching: 📧austin@physiquedevelopment.com
Hamstring Curl for Hypertrophy . 👉🏼 Tag a friend who would benefit from this! 📌 Bookmark this for later reference! 🧐 READ entire caption and watch video for full understanding (you may actually learn something...) . Hamstring training starts with your ability to stabilize 🔒 and lock down your upper body and learn to isolate the target 🎯muscle. 🔎 If you are having trouble isolating your hamstrings during a leg curl, simply think of creating stability in your core, locking 🔒 your upper body, pulling yourself through the handles, and driving your knee/quad into the pad- this will help you find the active range of and keep tension on the hamstrings. My advice: ✅ stabilize your core ✅ focus on driving knee/quad into pad ✅ intent is to stay in the active range of motion of the hamstrings - let the muscle dictate the ROM, not the movement ✅ maintain tension through the eccentric ❌ common mistake is using momentum to complete ROM while using maximal weight ❌ allowing the movement to dictate the ROM . 🏋🏼‍♀️ I would recommend starting with 4 sets of 6 reps focusing on execution and keeping tension on your hamstrings. . 🙋🏼‍♂️Don't forget to tag a friend! 📌Bookmark this for later reference! . @physiquedevelopment_ Apply for online coaching: 📧austin@physiquedevelopment.com
Because everyone loves a cheat sheet on a Monday. 😉💯
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With the holidays quickly approaching we'll post tips and tidbits to help guide you along your way. Make sure to check out Ig stories➡️🙋🏼 @lil_bit_of_fit & 🙋🏼‍♂️ @jeremiah_eskew_rpl 
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If anyone has any questions feel free to dm us, we'd love to chat with you. Most important thing to remember is to enjoy your time with friends and family, live your life fully, and relish in the charms of the present. ❤️🙏🏻✨ #mondaymotivation #happythanksgiving
Because everyone loves a cheat sheet on a Monday. 😉💯 _____________________________________________________________ With the holidays quickly approaching we'll post tips and tidbits to help guide you along your way. Make sure to check out Ig stories➡️🙋🏼 @lil_bit_of_fit & 🙋🏼‍♂️ @jeremiah_eskew_rpl _____________________________________________________________ If anyone has any questions feel free to dm us, we'd love to chat with you. Most important thing to remember is to enjoy your time with friends and family, live your life fully, and relish in the charms of the present. ❤️🙏🏻✨ #mondaymotivation  #happythanksgiving 
Couldn’t have said it better myself! 💯🙌🏾
#MindsetMonday

#Repost @rpstrength
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This message is especially important with the holidays coming up! @rp_transformations
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One meal (Or a couple) over the course of several months won't make a huge negative impact on your results. 
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Weigh the tradeoffs of living your life vs a specific outcome you desire. See which option makes the most sense for YOU. Don't worry about what others are doing, your choices are for you and your goals. 
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The holidays don't have to be stressful when it comes to dieting. Make the right choices and you can still enjoy being with friends/family. 
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#rpstrength #rplifestyle #diet #transformation #grind #hustle #rpdiet #weightloss #fatloss #motivation #iifym #paleo #cleaneating #health #healthyeating #flexibledieting #science #girlswholift #macros #fatlosstips #weightlosstips #science #healthydiet #dietplan #thanksgiving #holidays #tradeoffs
Couldn’t have said it better myself! 💯🙌🏾 #MindsetMonday  #Repost  @rpstrength ・・・ This message is especially important with the holidays coming up! @rp_transformations # One meal (Or a couple) over the course of several months won't make a huge negative impact on your results. # Weigh the tradeoffs of living your life vs a specific outcome you desire. See which option makes the most sense for YOU. Don't worry about what others are doing, your choices are for you and your goals. # The holidays don't have to be stressful when it comes to dieting. Make the right choices and you can still enjoy being with friends/family. # #rpstrength  #rplifestyle  #diet  #transformation  #grind  #hustle  #rpdiet  #weightloss  #fatloss  #motivation  #iifym  #paleo  #cleaneating  #health  #healthyeating  #flexibledieting  #science  #girlswholift  #macros  #fatlosstips  #weightlosstips  #science  #healthydiet  #dietplan  #thanksgiving  #holidays  #tradeoffs 
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I've trained around/with lots of people stronger than me. .
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❓Can you relate❓
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😤It's hard not to compare yourself to those around you.
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📆A couple of years ago I couldn't even move the 100's on the incline to get a single rep. ⏩Fast Forward 2 years and got 15 reps with the 95s. (Potentially more left in the tank)
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🏋🏽Stronger, 👙leaner, 💪🏽bigger muscles, rounder butt🍑... WHATEVER it is!
Use it as motivation👊🏽.
Aim to be better than YOU were yesterday and you'll succeed long-term .
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#RealResultsFitness
#EditYourBody
. I've trained around/with lots of people stronger than me. . 〰 ❓Can you relate❓ 〰 😤It's hard not to compare yourself to those around you. 〰 📆A couple of years ago I couldn't even move the 100's on the incline to get a single rep. ⏩Fast Forward 2 years and got 15 reps with the 95s. (Potentially more left in the tank) 〰 🏋🏽Stronger, 👙leaner, 💪🏽bigger muscles, rounder butt🍑... WHATEVER it is! Use it as motivation👊🏽. Aim to be better than YOU were yesterday and you'll succeed long-term . 〰 #RealResultsFitness  #EditYourBody 
#Repost @pioneerperformance with @repostapp
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A great day down in Nottingham yesterday at @m10_gym with our business mentor @markcolesm10. We have been working closely with Mark over the last 5 months to develop the internals of our business and implement systems to improve the level of service we provide to our clients.
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#personaltrainernewcastle #business #nefitness #newcastle #mindset #fatloss #health #healthy #gym #training #fatlosstips #weightloss #quayside #nutrition #diet #fitness #newcastleupontyne #tyneandwear #motivation #goals #progression #personaltraining #inspiration #fitspiration
#Repost  @pioneerperformance with @repostapp ・・・ A great day down in Nottingham yesterday at @m10_gym with our business mentor @markcolesm10. We have been working closely with Mark over the last 5 months to develop the internals of our business and implement systems to improve the level of service we provide to our clients. - - - - - - #personaltrainernewcastle  #business  #nefitness  #newcastle  #mindset  #fatloss  #health  #healthy  #gym  #training  #fatlosstips  #weightloss  #quayside  #nutrition  #diet  #fitness  #newcastleupontyne  #tyneandwear  #motivation  #goals  #progression  #personaltraining  #inspiration  #fitspiration 
Steak, mushrooms & spinach  with soft cheese and garlic sauce 😍🤤 after this weekend I'm so ready to get back to being healthy! Fruit for breakky and a salmon salad for dinner too .
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#weightlosstransformation #weightloss #weightlosstips #weightlossdiary #weightlossjourney #weightlosssupport #fatloss #fatlosshelp #fatlosstips #fatlossjourney #slimmingworld #slimmingworlduk #SWmafia #SW #slimmingworldfamily #slimmingworldjourney #cheshire #cheshirelife #love #happy #healthyfood #healthyrecipe #healthylifestyle #lifestylechange #lifestylenotadiet #blogger #foodblogger #lifestyleblogger
Steak, mushrooms & spinach with soft cheese and garlic sauce 😍🤤 after this weekend I'm so ready to get back to being healthy! Fruit for breakky and a salmon salad for dinner too . . #weightlosstransformation  #weightloss  #weightlosstips  #weightlossdiary  #weightlossjourney  #weightlosssupport  #fatloss  #fatlosshelp  #fatlosstips  #fatlossjourney  #slimmingworld  #slimmingworlduk  #SWmafia  #SW  #slimmingworldfamily  #slimmingworldjourney  #cheshire  #cheshirelife  #love  #happy  #healthyfood  #healthyrecipe  #healthylifestyle  #lifestylechange  #lifestylenotadiet  #blogger  #foodblogger  #lifestyleblogger 
🎃No Bake Pumpkin Cheesecake Protein Bites
💛Only 75 calories per protein bite!
📝Recipe in bio or at masonfit.com/pumpkinbites
👨‍👦Do you know why you can’t take a turkey to church? Because they use fowl language.
🎃No Bake Pumpkin Cheesecake Protein Bites 💛Only 75 calories per protein bite! 📝Recipe in bio or at masonfit.com/pumpkinbites 👨‍👦Do you know why you can’t take a turkey to church? Because they use fowl language.
💥I was having a ponder today & thinking it would be fascinating to see into the future, say like 50 years & see how the great world of “diets” has progressed or changed. I personally am hoping to god that balanced is ruling the roost.
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🤯 I see this all the time people not setting  their lives up to allow them to succeed in their goals. Let’s have a look at the most common things
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🔖 Keeping food in the house that you know can lead you astray or may trigger a binge is really a form of self sabotage.Don’t be a ninny if it’s out of sight it’s most likely out of mind so it just seems smart move to remove it. If all you’ve got to pick up at it is radishes then most likely that’s exactly what you’ll do.
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😎Oh the good old office friend that won’t take no for answer when they offer you their homemade cake, or the friend who thinks not drinking is boring you’ve all got some variation of those people in your life I’m sure . They need to be handled by, either you learning to have the power to say no thanks & not caring what they think or by simply reducing the amount of time you spend with them.
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🛵I am yet to have a message from someone saying my really restrictive diet has done amazing things for me & my life long term in most cases its total opposite.I am happy to see that more people are starting to support the idea of ditching the heavily restrictive diets & realizing that actually a bit of party food amidst an otherwise balanced diet does no one any harm & should jolly well be enjoyed.
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🐝Being more organized daily makes & easier & it stands to reason the easier things are & the less decisions you have to make, the less likely you are to end up dialing for a random pizza on Weds night. (fine every now & again🤩)
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🐝 If you refuse to accept patience is necessary for fat loss especially significant amounts. You will keep using extreme approaches that lead you further away from your goal. Its boring, it’s frustrating but tough titties  it’s real life.
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🧐YOU can do anything you put your mind to so as long as you believe yo The word & the mindset of I can’t needs to be banished. I know you can so believe in yourself.
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Questions let me know feel free to share ❤
💥I was having a ponder today & thinking it would be fascinating to see into the future, say like 50 years & see how the great world of “diets” has progressed or changed. I personally am hoping to god that balanced is ruling the roost. - 🤯 I see this all the time people not setting their lives up to allow them to succeed in their goals. Let’s have a look at the most common things - 🔖 Keeping food in the house that you know can lead you astray or may trigger a binge is really a form of self sabotage.Don’t be a ninny if it’s out of sight it’s most likely out of mind so it just seems smart move to remove it. If all you’ve got to pick up at it is radishes then most likely that’s exactly what you’ll do. - 😎Oh the good old office friend that won’t take no for answer when they offer you their homemade cake, or the friend who thinks not drinking is boring you’ve all got some variation of those people in your life I’m sure . They need to be handled by, either you learning to have the power to say no thanks & not caring what they think or by simply reducing the amount of time you spend with them. - 🛵I am yet to have a message from someone saying my really restrictive diet has done amazing things for me & my life long term in most cases its total opposite.I am happy to see that more people are starting to support the idea of ditching the heavily restrictive diets & realizing that actually a bit of party food amidst an otherwise balanced diet does no one any harm & should jolly well be enjoyed. - 🐝Being more organized daily makes & easier & it stands to reason the easier things are & the less decisions you have to make, the less likely you are to end up dialing for a random pizza on Weds night. (fine every now & again🤩) - 🐝 If you refuse to accept patience is necessary for fat loss especially significant amounts. You will keep using extreme approaches that lead you further away from your goal. Its boring, it’s frustrating but tough titties it’s real life. - 🧐YOU can do anything you put your mind to so as long as you believe yo The word & the mindset of I can’t needs to be banished. I know you can so believe in yourself. - Questions let me know feel free to share ❤
What if I told you that you could put your body in ketosis in less than 60mins instead of following a restrictive diet plan (just eat clean and healthy but enjoy your faves in moderation) ⁉️⁉️WHAT!!⁉️⁉️That's right‼️ #ketones #ketogenicdiet #ketone #ketonesupplement #loseweight #weightloss #weightlosstransformation #weightlossjourney #healthylifestyle #healthy #getfit #followforfollow #follow4follow #workout #fatloss #cali #california #health #fatlosstips #weightlosstips
What if I told you that you could put your body in ketosis in less than 60mins instead of following a restrictive diet plan (just eat clean and healthy but enjoy your faves in moderation) ⁉️⁉️WHAT!!⁉️⁉️That's right‼️ #ketones  #ketogenicdiet  #ketone  #ketonesupplement  #loseweight  #weightloss  #weightlosstransformation  #weightlossjourney  #healthylifestyle  #healthy  #getfit  #followforfollow  #follow4follow  #workout  #fatloss  #cali  #california  #health  #fatlosstips  #weightlosstips 
Shrimp, Lentil, Bean Salad
Made By: @bb.healthfit
📷Picture is From Her IG
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🤗 @bb.healthfit is today’s Food Account you Should Know About! She’s also one of our followers. Thank you very much for your support!! ❤️ #digintofoodaccounts
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⬇️Taken From Rebecca’s Caption⬇️
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Little bitta everything in todays lunch 🥗🍤 The majority of my non-meat protein sources come from fish, lentils and beans, & this salad is stacked with all three 🐟😋 To all my pescatarian friends: any fish recommendations? I eat shrimp frequently with salads & I loveee salmon, but I need to switch things up. Also (vegetarians and vegans too), what other protein sources do you cook into your meals? Been throwing black beans and lentils in just about everythingggg. Thank you for your suggestions and for your love and support as always, friends 💓💓
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#cleaneatting #eatingwhole
#easycook #easydinners #easylunch #easyfoodideas #tacotuesdays #1stphormathletesearch
#fitfoodporn #foodidea #foodguide #foodplan #foodprepping
#fastfoods #healthyfoodideas #healthyfoodchoices #musclefoods
#mealplanner #mealprepideas #mealpreps #realfoods #recipeideas 
#weightlossideas #weightlossfoods #weightlossmeals #fatlosstips
Shrimp, Lentil, Bean Salad Made By: @bb.healthfit 📷Picture is From Her IG . 🤗 @bb.healthfit is today’s Food Account you Should Know About! She’s also one of our followers. Thank you very much for your support!! ❤️ #digintofoodaccounts  . ➖➖➖➖➖➖➖➖➖➖➖ ⬇️Taken From Rebecca’s Caption⬇️ ➖➖➖➖➖➖➖➖➖➖➖ Little bitta everything in todays lunch 🥗🍤 The majority of my non-meat protein sources come from fish, lentils and beans, & this salad is stacked with all three 🐟😋 To all my pescatarian friends: any fish recommendations? I eat shrimp frequently with salads & I loveee salmon, but I need to switch things up. Also (vegetarians and vegans too), what other protein sources do you cook into your meals? Been throwing black beans and lentils in just about everythingggg. Thank you for your suggestions and for your love and support as always, friends 💓💓 ➖➖➖➖➖➖ #cleaneatting  #eatingwhole  #easycook  #easydinners  #easylunch  #easyfoodideas  #tacotuesdays  #1stphormathletesearch  #fitfoodporn  #foodidea  #foodguide  #foodplan  #foodprepping  #fastfoods  #healthyfoodideas  #healthyfoodchoices  #musclefoods  #mealplanner  #mealprepideas  #mealpreps  #realfoods  #recipeideas  #weightlossideas  #weightlossfoods  #weightlossmeals  #fatlosstips 
Yesterday, @muscle_and_fitness tweeted out an article entitled “25 Way to Melt Off Fat Today,” with the caption “Are your hips a little too wide?”
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That’s how they chose to frame the article 🤦🏽‍♀️🙄
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When I was growing up and during much of my twenties, people frequently commented on the size of my hips and how “wide” they are.  I was never quite sure if it was meant as a compliment or a jab.  It used to bother me.  I dreamed about the day I would weigh less and lose my “child-bearing hips.” I dressed to downplay them as much as possible.
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But somewhere along the way, I stopped caring what other people thought about my body because I realized something far more important.
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My body is for me.
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When I dress up and head out the door looking sexy AF, it’s not for the attention of men or women, it’s for me.
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When I decide to get a tad leaner or stay juicy AF, it’s not for anyone but myself.
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The wideness of my hips, the roundness of my ass, or the smallness of my breast, aren’t up for discussion because my body isn’t for anyone but me.
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I don’t need justify my decisions about my body to anyone.  I don’t need to explain my stretch marks, make excuses for my cellulite, validate my lack of 6-pack abs, or apologize for my thick thighs.
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Instead, I choose to embrace my body.  I don’t downplay any aspect of my body because there’s nothing wrong with it, and it’s nobody’s business but mine.
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Although, @muscle_and_fitness would like us to believe something is inherently wrong with having “wide hips” and that we obviously need or want to work to shrink them, I disagree.  I refuse to spend my energy focusing on shrinking my hips.  They are literally my bones.
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I only get one body, and I have to spend a lot of time with it so I’ve chosen to be at peace and confident in my skin, wide hips and all.
Yesterday, @muscle_and_fitness tweeted out an article entitled “25 Way to Melt Off Fat Today,” with the caption “Are your hips a little too wide?” • That’s how they chose to frame the article 🤦🏽‍♀️🙄 • When I was growing up and during much of my twenties, people frequently commented on the size of my hips and how “wide” they are. I was never quite sure if it was meant as a compliment or a jab. It used to bother me. I dreamed about the day I would weigh less and lose my “child-bearing hips.” I dressed to downplay them as much as possible. • But somewhere along the way, I stopped caring what other people thought about my body because I realized something far more important. • My body is for me. • When I dress up and head out the door looking sexy AF, it’s not for the attention of men or women, it’s for me. • When I decide to get a tad leaner or stay juicy AF, it’s not for anyone but myself. • The wideness of my hips, the roundness of my ass, or the smallness of my breast, aren’t up for discussion because my body isn’t for anyone but me. • I don’t need justify my decisions about my body to anyone. I don’t need to explain my stretch marks, make excuses for my cellulite, validate my lack of 6-pack abs, or apologize for my thick thighs. • Instead, I choose to embrace my body. I don’t downplay any aspect of my body because there’s nothing wrong with it, and it’s nobody’s business but mine. • Although, @muscle_and_fitness would like us to believe something is inherently wrong with having “wide hips” and that we obviously need or want to work to shrink them, I disagree. I refuse to spend my energy focusing on shrinking my hips. They are literally my bones. • I only get one body, and I have to spend a lot of time with it so I’ve chosen to be at peace and confident in my skin, wide hips and all.
With all the science and technology today, we now can biohack our bodies in a natural way that will BLOW your mind‼️‼️I've been doing this for a couple weeks now and I feel the best I've ever felt‼️ NO JOKE😱🙌🏼! For those of you that don't know... I have struggled with serious fatigue and brain fog. Feeling like I just cant ever get caught up in my life! Anyone relate?! 😂 It's been 2 weeks now where I feel absolutely AMAZING & have NINJA ENERGY!! It seems to good to be true I know, but it's working for me and I hope you all at least try some ketones yourself to see if it does for you as well‼️Put your body into ketosis and turn on some epic NINJA ENERGY and feel more CLARITY & FOCUS!! 👊🏻🔥❤️ #ketones #ketogenicdiet #ketone #ketonesupplement #loseweight #weightloss #weightlosstransformation #weightlossjourney #healthylifestyle #healthy #getfit #followforfollow #follow4follow #workout #fatloss #cali #california #health #fatlosstips #weightlosstips
With all the science and technology today, we now can biohack our bodies in a natural way that will BLOW your mind‼️‼️I've been doing this for a couple weeks now and I feel the best I've ever felt‼️ NO JOKE😱🙌🏼! For those of you that don't know... I have struggled with serious fatigue and brain fog. Feeling like I just cant ever get caught up in my life! Anyone relate?! 😂 It's been 2 weeks now where I feel absolutely AMAZING & have NINJA ENERGY!! It seems to good to be true I know, but it's working for me and I hope you all at least try some ketones yourself to see if it does for you as well‼️Put your body into ketosis and turn on some epic NINJA ENERGY and feel more CLARITY & FOCUS!! 👊🏻🔥❤️ #ketones  #ketogenicdiet  #ketone  #ketonesupplement  #loseweight  #weightloss  #weightlosstransformation  #weightlossjourney  #healthylifestyle  #healthy  #getfit  #followforfollow  #follow4follow  #workout  #fatloss  #cali  #california  #health  #fatlosstips  #weightlosstips 
💥Fat Loss Cheat Sheet: Thanksgiving Edition Part 1💥
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So, one way you can avoid unwanted weight gain this Thanksgiving is by cycling your calories. If your current calorie goal is 2000 you would just subtract an amount, say 500, from each of the days that aren’t filled with holiday food. In this example it is Thursday and Friday.
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The cool thing about this is that by cycling your calories you’re able to eat big on Thanksgiving day. I don’t know about you, but when Ive been in a steady deficit I sometimes find it hard to go all in and smash calories on a whim. So you may end up not using your allotted calories for the day anyway. 🐛
Simple things like this make can be the difference between staying on track with your fat loss goals (or at least maintaining) or putting on the Holiday weight that everyone and their mom wants to get off come January 1st. Stay on track + being able to enjoy yourself as you normally would is a heck of a deal. I’ll trade out calories from other days in order to be able to enjoy pretty much whatever I want on Thanksgiving every time.
🦋
Comment below if you’re going to use this strategy or let me know what your favorite tip is to stay on track during the holiday season. ❤️
💥Fat Loss Cheat Sheet: Thanksgiving Edition Part 1💥 🦄 So, one way you can avoid unwanted weight gain this Thanksgiving is by cycling your calories. If your current calorie goal is 2000 you would just subtract an amount, say 500, from each of the days that aren’t filled with holiday food. In this example it is Thursday and Friday. 🐝 The cool thing about this is that by cycling your calories you’re able to eat big on Thanksgiving day. I don’t know about you, but when Ive been in a steady deficit I sometimes find it hard to go all in and smash calories on a whim. So you may end up not using your allotted calories for the day anyway. 🐛 Simple things like this make can be the difference between staying on track with your fat loss goals (or at least maintaining) or putting on the Holiday weight that everyone and their mom wants to get off come January 1st. Stay on track + being able to enjoy yourself as you normally would is a heck of a deal. I’ll trade out calories from other days in order to be able to enjoy pretty much whatever I want on Thanksgiving every time. 🦋 Comment below if you’re going to use this strategy or let me know what your favorite tip is to stay on track during the holiday season. ❤️
💞karen here💞When you ask yourSelf a question...stay TUNEd in to the answers💞 the Uni.Verse will send you ‘Signs’ through many avenues along with people, animals & bugs😍. In this pic it was through license plates💞 InJoy Y.our message from the Universe💞💋💋💋
🦋
💞
🦋
#HealthyDrink #DrinkClean #weightlossjourney #YourBodyIsATemple #HealthyBodyHEALthyMind  #HealthyandHappy #weightlosstransformation #healthyweightloss #AfterPregnancy #burnfat #newbody #slimbody #changeyourbody #HEALthyBODies #newyou #weightlossdiary #weightlossresults #weightlosscoach
#FitnessForBeginners #AfterBabyBody #PostBaby #PostpartumBody #BabyWeight #PostpartumDepression 
#ScrewTheScale #CouplesWeightLoss #HealthyMealIdeas #BestMealEver #BestMealOfTheDay #BestMealOfMyLife
💞karen here💞When you ask yourSelf a question...stay TUNEd in to the answers💞 the Uni.Verse will send you ‘Signs’ through many avenues along with people, animals & bugs😍. In this pic it was through license plates💞 InJoy Y.our message from the Universe💞💋💋💋 🦋 💞 🦋 #HealthyDrink  #DrinkClean  #weightlossjourney  #YourBodyIsATemple  #HealthyBodyHEALthyMind  #HealthyandHappy  #weightlosstransformation  #healthyweightloss  #AfterPregnancy  #burnfat  #newbody  #slimbody  #changeyourbody  #HEALthyBODies  #newyou  #weightlossdiary  #weightlossresults  #weightlosscoach  #FitnessForBeginners  #AfterBabyBody  #PostBaby  #PostpartumBody  #BabyWeight  #PostpartumDepression  #ScrewTheScale  #CouplesWeightLoss  #HealthyMealIdeas  #BestMealEver  #BestMealOfTheDay  #BestMealOfMyLife 
Here is a complete list of all the foods proven to have direct fat burning properties. Enjoy.
Here is a complete list of all the foods proven to have direct fat burning properties. Enjoy.
🍔 EASY FAST FOOD FIX 🍔
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🚗 Sometimes you’re on the go-go-go and you don’t have the option to prep a nice healthy meal, or take the time to go anywhere other than fast food. I get it… it’s not optimal by any means, but it is reality for some of us. So instead of trying to avoid it, let’s discuss how you can make simple tweaks to your fast food order to stay on track as best as you can with your diet! Ready? Let’s dive in…
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❌ The first thing I’d like to mention is that just because you’re eating fast food doesn’t mean your entire day is fucked (excuse my language)! It just means that this meal might be a little higher in calories than what you planned, or a little higher in one macronutrient than another, but this doesn’t mean the meal can’t fit. So let’s get that understood first!
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👉🏼 Second, I’d like to mention that when eating fast food, there is AWLAYS a better option on the table (like you can see in the infographic above). Typically, grilled foods are better than fried foods when it comes to total calories, and avoiding liquid calories all together is another simple hack.
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😁 So, if you’re on your way to lunch, or dinner, and fast food is the only option, don’t stress it. Just do your best to make the meal fit, and have moderate control over total calories consumed. Got it?
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👏🏼 Plus, you’re human, so if you want to have fast food every now and then, do it. Just realize that it’s not optimal, probably not the healthiest choice you could be making, and it might not realllyyyyy be worth is as much as you think it will. Regardless, enjoy your life and do your best with what you can!
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🔥 Why? Because consistency trumps perfection!
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💁🏻‍♂️ Alright I hope this helps! If you have a suggestion for another post like this, throw it in the comments below! Cheers!
🍔 EASY FAST FOOD FIX 🍔 - 🚗 Sometimes you’re on the go-go-go and you don’t have the option to prep a nice healthy meal, or take the time to go anywhere other than fast food. I get it… it’s not optimal by any means, but it is reality for some of us. So instead of trying to avoid it, let’s discuss how you can make simple tweaks to your fast food order to stay on track as best as you can with your diet! Ready? Let’s dive in… - ❌ The first thing I’d like to mention is that just because you’re eating fast food doesn’t mean your entire day is fucked (excuse my language)! It just means that this meal might be a little higher in calories than what you planned, or a little higher in one macronutrient than another, but this doesn’t mean the meal can’t fit. So let’s get that understood first! - 👉🏼 Second, I’d like to mention that when eating fast food, there is AWLAYS a better option on the table (like you can see in the infographic above). Typically, grilled foods are better than fried foods when it comes to total calories, and avoiding liquid calories all together is another simple hack. - 😁 So, if you’re on your way to lunch, or dinner, and fast food is the only option, don’t stress it. Just do your best to make the meal fit, and have moderate control over total calories consumed. Got it? - 👏🏼 Plus, you’re human, so if you want to have fast food every now and then, do it. Just realize that it’s not optimal, probably not the healthiest choice you could be making, and it might not realllyyyyy be worth is as much as you think it will. Regardless, enjoy your life and do your best with what you can! - 🔥 Why? Because consistency trumps perfection! - 💁🏻‍♂️ Alright I hope this helps! If you have a suggestion for another post like this, throw it in the comments below! Cheers!
Happy Planksgiving! (Totally thought I made that up until I typed in the hashtag and saw 14,000 + posts😆)
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Each day this week I’ll post a different plank variation. Gotta start with the basic plank though👊 So here is a video with the most common plank “don’ts” that I see.
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❌Don’t pop your hips up
❌Don’t let those hips sag either
❌Don’t let your head drop
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Do:
✅Stack elbows under shoulders
✅Keep your body in a straight line:
To do that tuck your pelvis under, squeeze your butt & abs hard & think of pushing through the floor with your elbows.
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Hope this is helpful💕LMK if you have any questions 👇👇
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#planksgiving #happyplanksgiving #plank #planks #ab #abs #abworkout #abworkouts #core #coreworkouts #coretraining #fatlosshelp #fatlosstips #fatlossjourney #weightlosshelp #kimschlagfitness
Happy Planksgiving! (Totally thought I made that up until I typed in the hashtag and saw 14,000 + posts😆) - Each day this week I’ll post a different plank variation. Gotta start with the basic plank though👊 So here is a video with the most common plank “don’ts” that I see. - ❌Don’t pop your hips up ❌Don’t let those hips sag either ❌Don’t let your head drop - Do: ✅Stack elbows under shoulders ✅Keep your body in a straight line: To do that tuck your pelvis under, squeeze your butt & abs hard & think of pushing through the floor with your elbows. - Hope this is helpful💕LMK if you have any questions 👇👇 • • #planksgiving  #happyplanksgiving  #plank  #planks  #ab  #abs  #abworkout  #abworkouts  #core  #coreworkouts  #coretraining  #fatlosshelp  #fatlosstips  #fatlossjourney  #weightlosshelp  #kimschlagfitness 
TIPS #1

First 3 days of Fatloss journey... full depletion of Glycogen ASAP!!! So you can get back into Ketosis State

#ketogenicdiet #ketodiet #keto #intermittentfasting #exogenousketones #puretherapeuticketones #fatlosstips #fatlossjourney #fit2fat2fit #weightlossjourney #tips #iwannahelp #askmehow
FEELING EXCITED 😁😁😁😁
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Tomorrow we head to our Thailand Property Business Bootcamp where I am managing the fitness bootcamp sessions and providing nutrition coaching 😊🤓 very excited! Almost 4 weeks of sun, sea and bliss with some amazing people.
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First stop is Bangkok, staying at @lebuahotelsresorts which I love 😁 thanks to my amazing boyfriend @paulprestonuk very excited 😁
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This is my holiday physique, lean and toned but balanced so 🙌🏾
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Remember wherever you are in your health and fitness goals, trust the process, take time and most of all ENJOY THE JOURNEY.
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www.preafitness.com
prea@preafitness.com
Prea xx
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#sixpackabs #abs  #bikini #fatlosstips #protein #fitness #hiitworkout #fitnessmotivation #fitfam #mondaymotivation #fit #wbff #fitnesslife #diet #fitchick #cardio #bikinifitness #goals #bodybuilding #weightlosstips #muscle #gymmotivation #weightloss #fatloss #holidays #weightwatchers #weightlossjourney #fatlosstips #preafitness
FEELING EXCITED 😁😁😁😁 - Tomorrow we head to our Thailand Property Business Bootcamp where I am managing the fitness bootcamp sessions and providing nutrition coaching 😊🤓 very excited! Almost 4 weeks of sun, sea and bliss with some amazing people. - First stop is Bangkok, staying at @lebuahotelsresorts which I love 😁 thanks to my amazing boyfriend @paulprestonuk very excited 😁 - This is my holiday physique, lean and toned but balanced so 🙌🏾 - Remember wherever you are in your health and fitness goals, trust the process, take time and most of all ENJOY THE JOURNEY. - www.preafitness.com prea@preafitness.com Prea xx - #sixpackabs  #abs  #bikini  #fatlosstips  #protein  #fitness  #hiitworkout  #fitnessmotivation  #fitfam  #mondaymotivation  #fit  #wbff  #fitnesslife  #diet  #fitchick  #cardio  #bikinifitness  #goals  #bodybuilding  #weightlosstips  #muscle  #gymmotivation  #weightloss  #fatloss  #holidays  #weightwatchers  #weightlossjourney  #fatlosstips  #preafitness 
💥The other day I posted a photo like this, and the people went crazy, more personal stuff, more personal stuff..💥
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🙄Alright, here we go, I have something to talk about.
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💪How do you USE the time in the gym? And by use I mean, how do you hack your time so you can get more out of the time you spend in the gym then just do the movements you need to do.
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Today I was listening to the main man @therealbradlea during my training session (pro tip, put ANY podcast or audiobook you listen to on 2x speed) he was talking about the fact that most people don't value their time as much as they should, and I 100% wholeheartedly agree!!!
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If you want to get more out of life, you use the time you have every day wisely. When you have the opportunity to plug in your earphones, you do that. You don't listen to music, you listen to something that you can learn from.
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And this might not be for everyone, but that doesn't matter, if you're the type of person that always wants more, that is never satisfied and wants to keep on pushing when others don't. You do what you can to get ahead.
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And I believe that if you want to use the time that you're training. Plugging in your earbuds and listening to a podcast or an audiobook is a must for you to use your time better!
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👉Again, this might not be for everyone but, if you think this is the truth, give me a heads-up in the comments!! Podcasts and audiobooks are the bomb right?!
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❤️Much love, Dennis
💥The other day I posted a photo like this, and the people went crazy, more personal stuff, more personal stuff..💥 - 🙄Alright, here we go, I have something to talk about. - 💪How do you USE the time in the gym? And by use I mean, how do you hack your time so you can get more out of the time you spend in the gym then just do the movements you need to do. - Today I was listening to the main man @therealbradlea during my training session (pro tip, put ANY podcast or audiobook you listen to on 2x speed) he was talking about the fact that most people don't value their time as much as they should, and I 100% wholeheartedly agree!!! - If you want to get more out of life, you use the time you have every day wisely. When you have the opportunity to plug in your earphones, you do that. You don't listen to music, you listen to something that you can learn from. - And this might not be for everyone, but that doesn't matter, if you're the type of person that always wants more, that is never satisfied and wants to keep on pushing when others don't. You do what you can to get ahead. - And I believe that if you want to use the time that you're training. Plugging in your earbuds and listening to a podcast or an audiobook is a must for you to use your time better! - 👉Again, this might not be for everyone but, if you think this is the truth, give me a heads-up in the comments!! Podcasts and audiobooks are the bomb right?! - ❤️Much love, Dennis
How to get rid of stubborn fat 👊

#Fatlosstips #Fitpro #resultsdriven
HIIT VS LISS
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🚴🏼 HIIT stands for high intensity interval training. It involves short bursts of intense activity, usually lasting between 10-60 secs. It is then followed by a lower intensity or rest period. It is then repeated. LISS stands for low intensity steady state cardio that can be done for longer periods of time.
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🏊🏼 HIIT has become popular due to it being super quick and efficient. You can burn a shed load of calories in a short period of time. Some say it helps surpress there appetite for a while afterwards also. HIIT can make you feel like you have had more of a workout. You get sweaty, out of breathe and your muscles are on fire. However Harder does not necessarily mean better.
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🚶🏼LISS is great because its low intensity, meaning you can do it at any fitness level, anytime and anywhere. You don’t need to warm up, you don’t even have to change your clothes, just step outside and go for a walk. Can be done for 5 mins or can be done for an hour. It’s great for your heart and health and can be therapeutic. It also doesn't put unnecessary stress on your body.
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📊 If fat loss is your concern then understand that 200 calories burnt from HIIT or 200 calories burnt from LISS, is still 200 just calories burnt. Just because one was harder, doesn't mean it has superior fat burning magical powers.
.
🔍 Truth is, the fitness industry is usually one way or the other. Personal preference and how you can fit it in with your lifestyle and training plan should be the main determining factor.
HIIT VS LISS
. 🚴🏼 HIIT stands for high intensity interval training. It involves short bursts of intense activity, usually lasting between 10-60 secs. It is then followed by a lower intensity or rest period. It is then repeated. LISS stands for low intensity steady state cardio that can be done for longer periods of time. . 🏊🏼 HIIT has become popular due to it being super quick and efficient. You can burn a shed load of calories in a short period of time. Some say it helps surpress there appetite for a while afterwards also. HIIT can make you feel like you have had more of a workout. You get sweaty, out of breathe and your muscles are on fire. However Harder does not necessarily mean better. . 🚶🏼LISS is great because its low intensity, meaning you can do it at any fitness level, anytime and anywhere. You don’t need to warm up, you don’t even have to change your clothes, just step outside and go for a walk. Can be done for 5 mins or can be done for an hour. It’s great for your heart and health and can be therapeutic. It also doesn't put unnecessary stress on your body. . 📊 If fat loss is your concern then understand that 200 calories burnt from HIIT or 200 calories burnt from LISS, is still 200 just calories burnt. Just because one was harder, doesn't mean it has superior fat burning magical powers. . 🔍 Truth is, the fitness industry is usually one way or the other. Personal preference and how you can fit it in with your lifestyle and training plan should be the main determining factor.
What’s the best programme to follow?
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3 x 52 x ∞
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3 training sessions, 52 weeks of the year, every year.
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Follow that and you can’t go wrong.
What’s the best programme to follow? . 3 x 52 x ∞ . 3 training sessions, 52 weeks of the year, every year. . Follow that and you can’t go wrong.
This message is especially important with the holidays coming up! @rp_transformations
#
One meal (Or a couple) over the course of several months won't make a huge negative impact on your results. 
#
Weigh the tradeoffs of living your life vs a specific outcome you desire. See which option makes the most sense for YOU. Don't worry about what others are doing, your choices are for you and your goals. 
#
The holidays don't have to be stressful when it comes to dieting. Make the right choices and you can still enjoy being with friends/family. 
#
#rpstrength #rplifestyle #diet #transformation #grind #hustle #rpdiet #weightloss #fatloss #motivation #iifym #paleo #cleaneating #health #healthyeating #flexibledieting #science #girlswholift #macros #fatlosstips #weightlosstips #science #healthydiet #dietplan #thanksgiving #holidays #tradeoffs
This message is especially important with the holidays coming up! @rp_transformations # One meal (Or a couple) over the course of several months won't make a huge negative impact on your results. # Weigh the tradeoffs of living your life vs a specific outcome you desire. See which option makes the most sense for YOU. Don't worry about what others are doing, your choices are for you and your goals. # The holidays don't have to be stressful when it comes to dieting. Make the right choices and you can still enjoy being with friends/family. # #rpstrength  #rplifestyle  #diet  #transformation  #grind  #hustle  #rpdiet  #weightloss  #fatloss  #motivation  #iifym  #paleo  #cleaneating  #health  #healthyeating  #flexibledieting  #science  #girlswholift  #macros  #fatlosstips  #weightlosstips  #science  #healthydiet  #dietplan  #thanksgiving  #holidays  #tradeoffs 
TEAM BOX | RETREAT
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Where to begin?
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Somehow we’ve managed it again, we brought together a group of people who had never met before, shared what is in our heads with them, and created an environment for them to feel like they belong
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Belonging is such an important feeling
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Being involved in “fitness” (whatever the fuck that means) can often be a lonely endeavour
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People don’t “get it” when you turn down alcohol or junk food and have other goals in your life
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We have managed to create an environment where anyone, from someone who barely goes to the gym all the way through to an IFBB physique competitor, can feel like they belong and are part of a journey with a hugely supportive team behind them
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Thank you to everyone who came to the retreat but also to all @teamboxuk clients because they all contribute to the community we’ve managed to create
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Massive thanks to @stephenbox for sharing his vision with myself, @miketeambox @christeambox @girlgainzblog & @projectgoliath.
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To hear the feedback we’ve received is overwhelming and one in a particular was most pleasing as it’s what we strive to be
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“I think all the coaches came across as very knowledgable but at the same time very humble and calm people. Not up their asses and I think you know which kind of attitude I mean if I use that term. That makes you a strong (figuratively) team with a lot of potential”
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(I think there is a suggestion there that we aren’t strong physically 😳🤔😂)
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Thanks to @1980annahall for that feedback - we will always remain humble in an industry full of egos
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Thanks to everyone who follows our collective journey and we can’t wait to help as many people as possible, in whatever capacity we can in the future.
TEAM BOX | RETREAT - Where to begin? - Somehow we’ve managed it again, we brought together a group of people who had never met before, shared what is in our heads with them, and created an environment for them to feel like they belong - Belonging is such an important feeling - Being involved in “fitness” (whatever the fuck that means) can often be a lonely endeavour - People don’t “get it” when you turn down alcohol or junk food and have other goals in your life - We have managed to create an environment where anyone, from someone who barely goes to the gym all the way through to an IFBB physique competitor, can feel like they belong and are part of a journey with a hugely supportive team behind them - Thank you to everyone who came to the retreat but also to all @teamboxuk clients because they all contribute to the community we’ve managed to create - Massive thanks to @stephenbox for sharing his vision with myself, @miketeambox @christeambox @girlgainzblog & @projectgoliath. - To hear the feedback we’ve received is overwhelming and one in a particular was most pleasing as it’s what we strive to be - “I think all the coaches came across as very knowledgable but at the same time very humble and calm people. Not up their asses and I think you know which kind of attitude I mean if I use that term. That makes you a strong (figuratively) team with a lot of potential” - (I think there is a suggestion there that we aren’t strong physically 😳🤔😂) - Thanks to @1980annahall for that feedback - we will always remain humble in an industry full of egos - Thanks to everyone who follows our collective journey and we can’t wait to help as many people as possible, in whatever capacity we can in the future.
3 weeks into my diet and checking if the booty is still there 👀
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Something I WON'T be expecting this diet is to grow any muscle. So many of us think this is possible and of all the fitness myths the “losing fat but gaining muscle” one grinds my gears the most. Flashy magazine covers, articles, youtube videos, fitness professionals and influencers all claiming it can be done. “Just eat these foods/do these exercises!” 😒
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I definitely fell for this when I first started getting into fitness 😥 Unfortunately over time I’ve learnt that the chances of gaining muscle and losing fat SIMULTANEOUSLY are very slim.
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Everyone knows that to lose fat tissue, you eat in a calorie deficit. You’re not eating as many calories as you’re burning, your body is lacking in energy and therefore your body uses up energy from your fat cells. But in terms of gaining muscle, this can’t be done while your body is lacking energy. To create new cells and muscle tissue, a surplus of energy (as well as muscle stimulus) is required to build new muscle.
-
So basically:
to lose (fat) tissue = calorie deficit (less energy),
to gain (muscle) tissue = calorie surplus (more energy). As you can see these are opposite processes so can’t really be done at the same time.
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I’m focusing on fat loss now, and next year I’ll focus on building muscle. Until that point I’m just here hoping I don’t go too pancake in the process 😅
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N.B. There are a couple of scenarios where you CAN build muscle and lose fat at the same time. I’ve posted these in the comments below.
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#bootyburn #teamcdfbootypose #teamcdf #bootypose #gluteworkout #glutegains #gainingmuscle #losingfat #strengthgains #glutegoals #bootygoals #girlswithbooty #girlswithlegs #leggoals #caloriedeficit #caloriesurplus #fatlosstips #fatlossfacts #broscience #fitnessfacts #myproteinau #myprotein #fuelyourambition #myproteinuk #teammyp
3 weeks into my diet and checking if the booty is still there 👀 - Something I WON'T be expecting this diet is to grow any muscle. So many of us think this is possible and of all the fitness myths the “losing fat but gaining muscle” one grinds my gears the most. Flashy magazine covers, articles, youtube videos, fitness professionals and influencers all claiming it can be done. “Just eat these foods/do these exercises!” 😒 - I definitely fell for this when I first started getting into fitness 😥 Unfortunately over time I’ve learnt that the chances of gaining muscle and losing fat SIMULTANEOUSLY are very slim. - Everyone knows that to lose fat tissue, you eat in a calorie deficit. You’re not eating as many calories as you’re burning, your body is lacking in energy and therefore your body uses up energy from your fat cells. But in terms of gaining muscle, this can’t be done while your body is lacking energy. To create new cells and muscle tissue, a surplus of energy (as well as muscle stimulus) is required to build new muscle. - So basically: to lose (fat) tissue = calorie deficit (less energy), to gain (muscle) tissue = calorie surplus (more energy). As you can see these are opposite processes so can’t really be done at the same time. - I’m focusing on fat loss now, and next year I’ll focus on building muscle. Until that point I’m just here hoping I don’t go too pancake in the process 😅 - - N.B. There are a couple of scenarios where you CAN build muscle and lose fat at the same time. I’ve posted these in the comments below. . . . . #bootyburn  #teamcdfbootypose  #teamcdf  #bootypose  #gluteworkout  #glutegains  #gainingmuscle  #losingfat  #strengthgains  #glutegoals  #bootygoals  #girlswithbooty  #girlswithlegs  #leggoals  #caloriedeficit  #caloriesurplus  #fatlosstips  #fatlossfacts  #broscience  #fitnessfacts  #myproteinau  #myprotein  #fuelyourambition  #myproteinuk  #teammyp 
🌊{swipe left} Would you climb this waterfall? Answer below👇🏾
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⛲️The Sticky Waterfalls in Chiang Mai Thailand are truly a thing of beauty! It amazes me how easy it is to jump from one rock to the next without slipping.... Being able to have beautiful moments like this remind me of all the good and beauty in the world. -
🌍It’s been 6 months since I ended the lease on my Panama City Beach condo, sold my car, consolidated everything I owned into a backpack and a suitcase and moved to Thailand without ever being here beforehand or knowing anyone here. My only regret so far is not making this move sooner.
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🦅Taking a giant leap like that taught me a lot about myself and has proven to be one of the best decisions of my life. -
👑For those of you who don’t believe that you can have anything in life you want, YOU’RE WRONG! You can have health, happiness, financial stability, peace, substance, luxury, love, etc.... you just have to be willing to give up your current excuses in order to become the person that you want to become. Seriously, take a look at your current situation and ask yourself what role you played in getting there?.... Taking responsibility for your actions causes rapid weightloss, increased happiness, better friends, and more! -
Ps: I’ve been busy rebranding and I have some great new health and fitness content on the way!
🌊{swipe left} Would you climb this waterfall? Answer below👇🏾 - ⛲️The Sticky Waterfalls in Chiang Mai Thailand are truly a thing of beauty! It amazes me how easy it is to jump from one rock to the next without slipping.... Being able to have beautiful moments like this remind me of all the good and beauty in the world. - 🌍It’s been 6 months since I ended the lease on my Panama City Beach condo, sold my car, consolidated everything I owned into a backpack and a suitcase and moved to Thailand without ever being here beforehand or knowing anyone here. My only regret so far is not making this move sooner. - 🦅Taking a giant leap like that taught me a lot about myself and has proven to be one of the best decisions of my life. - 👑For those of you who don’t believe that you can have anything in life you want, YOU’RE WRONG! You can have health, happiness, financial stability, peace, substance, luxury, love, etc.... you just have to be willing to give up your current excuses in order to become the person that you want to become. Seriously, take a look at your current situation and ask yourself what role you played in getting there?.... Taking responsibility for your actions causes rapid weightloss, increased happiness, better friends, and more! - Ps: I’ve been busy rebranding and I have some great new health and fitness content on the way!
💥what do you guys have for breakfast?💥
Every morning for breakfast I have 1 cup of egg whites with 1 cup of oatmeal❗️
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Egg whites benefits❗️
✅Eggs are all-natural and provide one of the highest quality proteins of any food available
✅Egg whites are a low-calorie food, with just 17 calories opposed to 71 per whole egg
✅They contain no saturated fat or cholesterol
✅Egg whites do not contain carbohydrates or sugar
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Oatmeal Benefits❗️
✅HEART HEALTH
low in saturated fat and cholesterol
✅DIGESTION
When you feed yourself some oats, the oats feed your body some fiber. About 4 grams of fiber in a bowl
✅ENERGY
Oats are powerful whole grains. Whole grains break down to become energy

Remember breakfast is the most important meal of the day❗️
Egg whites and oatmeal is super easy to make so no excuses❗️
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Questions on what I add into my oatmeal feel free to ask .
💥what do you guys have for breakfast?💥 Every morning for breakfast I have 1 cup of egg whites with 1 cup of oatmeal❗️ . Egg whites benefits❗️ ✅Eggs are all-natural and provide one of the highest quality proteins of any food available ✅Egg whites are a low-calorie food, with just 17 calories opposed to 71 per whole egg ✅They contain no saturated fat or cholesterol ✅Egg whites do not contain carbohydrates or sugar . Oatmeal Benefits❗️ ✅HEART HEALTH low in saturated fat and cholesterol ✅DIGESTION When you feed yourself some oats, the oats feed your body some fiber. About 4 grams of fiber in a bowl ✅ENERGY Oats are powerful whole grains. Whole grains break down to become energy Remember breakfast is the most important meal of the day❗️ Egg whites and oatmeal is super easy to make so no excuses❗️ . Questions on what I add into my oatmeal feel free to ask .
Great post on sushi from @macro_marciano
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Original post: So I don’t know about you but this guy loves him some sushi! I also love the freedom that this foodlovers lifestyle gives me to enjoy a meal out and still stay right on track with my goals. -
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—When your not catogorizing foods as good and bad, healthy or not healthy and take that extra step to understand the breakdown of the food which just comes with practice and implementation. You can still be somewhat human. -
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—Sushi is one of them spots I can make fit my goals whether I’m trying to put on some muscle or drop some body fat. So heres a little cheat sheet and breakdown of how I look at sushi. -
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—If I have the carbs to play with you know I’m going with a roll and more than likely a cucumber roll as well and a few sashimi/rice pieces.
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—If we on a little tighter budget with my carbs I will probably go with 2 cucumber rolls and an order of sashimi to get some lean protein to fill me up but still keep carbs at bay. -
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—Now any roll whether wrapped in rice or cucumber will come with avacado or cream cheese which are fat sources so if you need less fat order with out. Also tempura means fried so if you got the fats be my guest.
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—Now Last take home, they will come with two sides that look like extra salmon and guacamole. I assure you it’s a trick! 😅 haha! -
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—Hope this might help I know some tend to get a little confused when it comes to sushi and Id hate for someone not to enjoy an evening out just cause their not sure how to order to stay on track with their goals!
Great post on sushi from @macro_marciano 🙌 Original post: So I don’t know about you but this guy loves him some sushi! I also love the freedom that this foodlovers lifestyle gives me to enjoy a meal out and still stay right on track with my goals. - - —When your not catogorizing foods as good and bad, healthy or not healthy and take that extra step to understand the breakdown of the food which just comes with practice and implementation. You can still be somewhat human. - - —Sushi is one of them spots I can make fit my goals whether I’m trying to put on some muscle or drop some body fat. So heres a little cheat sheet and breakdown of how I look at sushi. - - —If I have the carbs to play with you know I’m going with a roll and more than likely a cucumber roll as well and a few sashimi/rice pieces. - - —If we on a little tighter budget with my carbs I will probably go with 2 cucumber rolls and an order of sashimi to get some lean protein to fill me up but still keep carbs at bay. - - —Now any roll whether wrapped in rice or cucumber will come with avacado or cream cheese which are fat sources so if you need less fat order with out. Also tempura means fried so if you got the fats be my guest. - - —Now Last take home, they will come with two sides that look like extra salmon and guacamole. I assure you it’s a trick! 😅 haha! - - —Hope this might help I know some tend to get a little confused when it comes to sushi and Id hate for someone not to enjoy an evening out just cause their not sure how to order to stay on track with their goals!
🔁 CALORIE SWAP 🔁
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🙊 Shhh… this is a secret…
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🤔 Did you know that you can actually eat MORE food and eat LESS calories at the same time? It’s true! And while people may be aware of this, it’s often an unconscious thought, and not a conscious one.
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🔥 I’m totally kidding about being quiet about this though… we need to get loud 📢 about it because this is something I wish EVERYONE knew about! Eating more, and less at the same time? Yup, it’s powerful! Let’s discuss…
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🙉 The reason you can eat more food and take in less calories is because of the food choices you make!
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🍪 Some foods are calorie dense, which means they have a lot of calories for a little amount of food. Think Oreo cookies, or peanut butter, or almonds. And that’s not to say these foods are “bad” or that you should never eat them (I love Oreos from time to time), but it is something to keep in mind!
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🍓Other foods, like strawberries (and a lot of other fruits and veggies) are NOT calorie dense, meaning they have very few calories per the relative amount of food. This means that you can eat a bunch of these, compared to other foods that are calorie dense.
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👍🏼 So how does this help you? Well, for one, it allows you to eat more while in a calorie deficit (when you don’t have a lot of calories to play with), and still keep you full at the same time. Plus, when you practice eating high-volume foods like strawberries, you’ll stay full longer and this should enable you to fit in “fun” foods like Oreos every now and again!
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😁 Does this all make sense? I hope it does! And if not, you can always drop a comment below to chat with me.
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🔥 Oh! And do you like this post? If so, let me know and I’ll do more calorie swaps to give you more HIGH VOLUME foods that are LOW CALORIE! Cool? BYE for now!!!! 🤓
🔁 CALORIE SWAP 🔁 - 🙊 Shhh… this is a secret… - 🤔 Did you know that you can actually eat MORE food and eat LESS calories at the same time? It’s true! And while people may be aware of this, it’s often an unconscious thought, and not a conscious one. - 🔥 I’m totally kidding about being quiet about this though… we need to get loud 📢 about it because this is something I wish EVERYONE knew about! Eating more, and less at the same time? Yup, it’s powerful! Let’s discuss… - 🙉 The reason you can eat more food and take in less calories is because of the food choices you make! - 🍪 Some foods are calorie dense, which means they have a lot of calories for a little amount of food. Think Oreo cookies, or peanut butter, or almonds. And that’s not to say these foods are “bad” or that you should never eat them (I love Oreos from time to time), but it is something to keep in mind! - 🍓Other foods, like strawberries (and a lot of other fruits and veggies) are NOT calorie dense, meaning they have very few calories per the relative amount of food. This means that you can eat a bunch of these, compared to other foods that are calorie dense. - 👍🏼 So how does this help you? Well, for one, it allows you to eat more while in a calorie deficit (when you don’t have a lot of calories to play with), and still keep you full at the same time. Plus, when you practice eating high-volume foods like strawberries, you’ll stay full longer and this should enable you to fit in “fun” foods like Oreos every now and again! - 😁 Does this all make sense? I hope it does! And if not, you can always drop a comment below to chat with me. - 🔥 Oh! And do you like this post? If so, let me know and I’ll do more calorie swaps to give you more HIGH VOLUME foods that are LOW CALORIE! Cool? BYE for now!!!! 🤓
Right in the feels this one! 😳
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I always choose to look at the positive and I think Social Media is amazing for a ton of reasons 📱👌 However, constantly comparing yourself to others is not healthy! To top that off you're comparing yourself to sharpened, photoshopped, right angles, right lighting photos. The people in them photos don't even look like that in real life so why are you comparing yourself to them!?
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It's hard to take a step back and see this, I myself have been guilty for it. But you need to focus on being the best version of you! Always. And I really do mean that, if you're following people who deliver you no value other than taking a good selfie then it's maybe time they got an unfollow 🔙 Social media feeds are where we spend a lot of time now a days and the people you follow are they ones who influence you.
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Choose wisely who you follow and make sure it's to add value and not some superficial bullshit you're telling yourself - #CutTheBS
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#BeBodySmart @bodysmartfiitness
Right in the feels this one! 😳 . I always choose to look at the positive and I think Social Media is amazing for a ton of reasons 📱👌 However, constantly comparing yourself to others is not healthy! To top that off you're comparing yourself to sharpened, photoshopped, right angles, right lighting photos. The people in them photos don't even look like that in real life so why are you comparing yourself to them!? . It's hard to take a step back and see this, I myself have been guilty for it. But you need to focus on being the best version of you! Always. And I really do mean that, if you're following people who deliver you no value other than taking a good selfie then it's maybe time they got an unfollow 🔙 Social media feeds are where we spend a lot of time now a days and the people you follow are they ones who influence you. . Choose wisely who you follow and make sure it's to add value and not some superficial bullshit you're telling yourself - #CutTheBS  . #BeBodySmart  @bodysmartfiitness
An easy-to-make chip alternative from @mason_woodruff.
An easy-to-make chip alternative from @mason_woodruff.
🏄‍♀️ How to set realistic goals 🏄‍♀️
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🎯 Goals. We all need them right? But often they add unnecessary stress to an already busy life
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🚀 They seem so far in the future that it feels like a constant battle to ever achieve any sort of progress
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🥇 Thing is, they all start somewhere, with a simple habit and process .
🧟‍♀️ Once we remove the big scary goal, and brake it down, into something fun and manageable they suddenly become a whole lot easier to deal with, right? .
☝️If you wanna drop 25kg, think about the first lb
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🥑If for the last 6 months you’ve eaten nothing but crap, then focus on having two good meals in a row, every day .
🙌It makes it a whole lot easier and less stressful to focus on what you CAN control, in the moment then what you can’t
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👊So if you have goals, I suggest you tweak them to make them manageable for you, in the time you have and not the other way round
🏄‍♀️ How to set realistic goals 🏄‍♀️ . 🎯 Goals. We all need them right? But often they add unnecessary stress to an already busy life . 🚀 They seem so far in the future that it feels like a constant battle to ever achieve any sort of progress . 🥇 Thing is, they all start somewhere, with a simple habit and process . 🧟‍♀️ Once we remove the big scary goal, and brake it down, into something fun and manageable they suddenly become a whole lot easier to deal with, right? . ☝️If you wanna drop 25kg, think about the first lb . 🥑If for the last 6 months you’ve eaten nothing but crap, then focus on having two good meals in a row, every day . 🙌It makes it a whole lot easier and less stressful to focus on what you CAN control, in the moment then what you can’t . 👊So if you have goals, I suggest you tweak them to make them manageable for you, in the time you have and not the other way round
〽️STEVIA〽️
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Stevia refers to the Stevia rebaudiana herb typically used as a natural sweetening agent. It is also nonnutritive, that is, it has almost no calories.
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🍀In  appropriate doses, stevia consumption has anti-inflammatory and anti-oxidative effects. These effects have been connected to the protection of the important organs such as the brain, pancreas, and liver. Some studies have suggested that it can help manage cholesterol levels and diabetes, although these are still inconclusive.
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⚠️ Stevia can be toxic in large doses, so make sure you consume no more than 8 milligrams(mg) per kilogram of your body weight. For example if you are 150 lbs, you should consume at most 540 mg per day. #TeamXC #stevia #stevialeaf
〽️STEVIA〽️ . Stevia refers to the Stevia rebaudiana herb typically used as a natural sweetening agent. It is also nonnutritive, that is, it has almost no calories. . 🍀In  appropriate doses, stevia consumption has anti-inflammatory and anti-oxidative effects. These effects have been connected to the protection of the important organs such as the brain, pancreas, and liver. Some studies have suggested that it can help manage cholesterol levels and diabetes, although these are still inconclusive. . ⚠️ Stevia can be toxic in large doses, so make sure you consume no more than 8 milligrams(mg) per kilogram of your body weight. For example if you are 150 lbs, you should consume at most 540 mg per day. #TeamXC  #stevia  #stevialeaf 
"Of course you lost weight, you're eating nothing but fucking plants!
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News flash: leaves are low in calories"
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Love this post from @physiqonomics 😂👍🏼💪🏼
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#fitfam #fitspo #fitness #made #simple #fatloss #weightloss #fatlosstips #weightlosstips #fitnessmotivation #getfit #workout #fatloss #bodybuilding #health #healthy #workoutmotivation #gymlife #personaltrainer #mindset #healthiswealth #strength #abs #eatcleantraindirty #girlswholift #cardio #fitlife #fitfam #weights #weightraining #liverpool #liverpoolpt
"Of course you lost weight, you're eating nothing but fucking plants! - News flash: leaves are low in calories" - Love this post from @physiqonomics 😂👍🏼💪🏼 - #fitfam  #fitspo  #fitness  #made  #simple  #fatloss  #weightloss  #fatlosstips  #weightlosstips  #fitnessmotivation  #getfit  #workout  #fatloss  #bodybuilding  #health  #healthy  #workoutmotivation  #gymlife  #personaltrainer  #mindset  #healthiswealth  #strength  #abs  #eatcleantraindirty  #girlswholift  #cardio  #fitlife  #fitfam  #weights  #weightraining  #liverpool  #liverpoolpt 
How to develop power in your upper body💪🏾💪🏾💪🏾 @_queenofvirtue
How to develop power in your upper body💪🏾💪🏾💪🏾 @_queenofvirtue
🙏One of my favorite holidays of the year is almost here and I'm pumped. Thanksgiving is a day that I always look forward to and I hope you do, too. I'm not here to tell you what you should or shouldn't eat, or whether you should be dieting or stuffing your face.
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👊Instead, I want to share some things that I'll be doing that you might want to do, too. All in the name of the gains!
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😊Spending time with family is important to me and though I won't be with my parents this Thanksgiving, I'm lucky to have @great2bekate family to spend the day with. Oh, and I'm pretty sure I'll be in charge of making the mashed potatoes again like last year. They said they liked them a lot. I hope they weren't just saying that.
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💪Getting a lift in has been a tradition the past few years so I plan to keep that up. Not because I know I'll be eating 60000 calories but just because I enjoy crushing a Turkey day lift with my meathead buddies. We'll see what kind of shenanigans happen this year.
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🍗The food. I mean isn't that what everyone loves most about Thanksgiving? I'm partly kidding, but seriously, the food is one of the best parts of Thanksgiving. Honestly, I've always wondered why we can't have Thanksgiving food more than once a year? I think I may start that tradition actually.
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🙏Last but not least, Thanksgiving is a great time to relax, spend time with family, and not stress about what you're eating or any of that. Even if you are dieting, you can still enjoy some of your favorite foods and get right back on track the next day. More than the food and indulgences, Thanksgiving's a great time to reflect on what we're thankful for. I can tell you that I'm thankful for my health, my family and friends, the opportunity to pass on my knowledge about fitness, your support here on IG, and my best friend Kate.
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❤️Enjoy your Thanksgiving if you're celebrating!
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Ps are you team apple pie or pumpkin pie?
🙏One of my favorite holidays of the year is almost here and I'm pumped. Thanksgiving is a day that I always look forward to and I hope you do, too. I'm not here to tell you what you should or shouldn't eat, or whether you should be dieting or stuffing your face. - 👊Instead, I want to share some things that I'll be doing that you might want to do, too. All in the name of the gains! - 😊Spending time with family is important to me and though I won't be with my parents this Thanksgiving, I'm lucky to have @great2bekate family to spend the day with. Oh, and I'm pretty sure I'll be in charge of making the mashed potatoes again like last year. They said they liked them a lot. I hope they weren't just saying that. - 💪Getting a lift in has been a tradition the past few years so I plan to keep that up. Not because I know I'll be eating 60000 calories but just because I enjoy crushing a Turkey day lift with my meathead buddies. We'll see what kind of shenanigans happen this year. - 🍗The food. I mean isn't that what everyone loves most about Thanksgiving? I'm partly kidding, but seriously, the food is one of the best parts of Thanksgiving. Honestly, I've always wondered why we can't have Thanksgiving food more than once a year? I think I may start that tradition actually. - 🙏Last but not least, Thanksgiving is a great time to relax, spend time with family, and not stress about what you're eating or any of that. Even if you are dieting, you can still enjoy some of your favorite foods and get right back on track the next day. More than the food and indulgences, Thanksgiving's a great time to reflect on what we're thankful for. I can tell you that I'm thankful for my health, my family and friends, the opportunity to pass on my knowledge about fitness, your support here on IG, and my best friend Kate. - ❤️Enjoy your Thanksgiving if you're celebrating! - Ps are you team apple pie or pumpkin pie?
No internet connection out here and since I basically live in the middle of nowhere there's no way for me to get any internet today...
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Soooo hopefully there's a way for me to get into Canva and create content for you guys!
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For now.. here's a picture of me drinking my Dark Roasted. Getting caffeinated like crazy before I hit the weights and get shit done.
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I want to talk to you about something different though. I want to talk about taking care of yourself!
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We talk about physical fitness and stuff all the time, you need to get fit, you need to lose fat, you need to do this rah rah rah.
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I think ultimately the main reason you're doing all of this is to be mentally fit, just think about it?
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Why do you want to lose weight or gain muscle.. it's not to look better for anyone else right? It's for yourself.
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When you realise brain chemistry is the game you're playing, your entire outlook on life changes.
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I want to help you with this, I'm here with you. Just because the fact that someone looks good, has money or stuff or whatever, doesn't mean they have their shit together.. I want you to REALLY think about this.
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What are you struggling with on this Monday? Let me know in the comments down below, I'm reaching out to you to talk about it! let's make this Monday the best you've ever had!!!
No internet connection out here and since I basically live in the middle of nowhere there's no way for me to get any internet today... - Soooo hopefully there's a way for me to get into Canva and create content for you guys! - For now.. here's a picture of me drinking my Dark Roasted. Getting caffeinated like crazy before I hit the weights and get shit done. - I want to talk to you about something different though. I want to talk about taking care of yourself! - We talk about physical fitness and stuff all the time, you need to get fit, you need to lose fat, you need to do this rah rah rah. - I think ultimately the main reason you're doing all of this is to be mentally fit, just think about it? - Why do you want to lose weight or gain muscle.. it's not to look better for anyone else right? It's for yourself. - When you realise brain chemistry is the game you're playing, your entire outlook on life changes. - I want to help you with this, I'm here with you. Just because the fact that someone looks good, has money or stuff or whatever, doesn't mean they have their shit together.. I want you to REALLY think about this. - What are you struggling with on this Monday? Let me know in the comments down below, I'm reaching out to you to talk about it! let's make this Monday the best you've ever had!!!
Hope everyone had a great weekend! Keep moving towards those goals! Even if you had one or two bad days, leave them behind you and jump back on track! Don’t dwell on what happened yesterday when you have a full day of new opportunity in front of you 💪
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#mondaymotivation #thedietdoc #thedietdocec #strongdads  #twopercent #eauclaire  #midwestfitfam  #midwestfitment  #flexibledieting 
#dietdocathlete  #bestself  #fitfam  #fatloss #fatlosstips #fatlosshelp #fatlossfood #fatlossgoals #fatlossjourney #weightloss #weightlossdiary #weightlossstory #weightlosssuccess #weightlosschallenge #calories #macros #caloriecounting #iifym #ifitfitsyourmacros #flexibledieting #fitness #fitfood
Hope everyone had a great weekend! Keep moving towards those goals! Even if you had one or two bad days, leave them behind you and jump back on track! Don’t dwell on what happened yesterday when you have a full day of new opportunity in front of you 💪 - - - - - - - - - - - #mondaymotivation  #thedietdoc  #thedietdocec  #strongdads  #twopercent  #eauclaire  #midwestfitfam  #midwestfitment  #flexibledieting  #dietdocathlete  #bestself  #fitfam  #fatloss  #fatlosstips  #fatlosshelp  #fatlossfood  #fatlossgoals  #fatlossjourney  #weightloss  #weightlossdiary  #weightlossstory  #weightlosssuccess  #weightlosschallenge  #calories  #macros  #caloriecounting  #iifym  #ifitfitsyourmacros  #flexibledieting  #fitness  #fitfood 
#Repost @the_issn (@get_repost)
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For those of you who do prolonged endurance exercise, glycogen depletion of your brain may be a contributing factor regarding fatigue. Hence why consuming carbohydrate during a long training session is a good idea (assuming performance is your primary goal). Happy Monday. #centralfatigue #fatigue #issn #exercise #brain 
#fitness #fitnesscoach #fitnessaddicted #fitnessaddict #fitnessaddiction #fitnessgirl #fitnessboy #fitnessfun #fitnesstips #fatloss #fatlosstips #fatlosscoach #nutrition #nutritioncoach #diet #dietplan #hungry #hungryaf #hangry
#Repost  @the_issn (@get_repost) ・・・ For those of you who do prolonged endurance exercise, glycogen depletion of your brain may be a contributing factor regarding fatigue. Hence why consuming carbohydrate during a long training session is a good idea (assuming performance is your primary goal). Happy Monday. #centralfatigue  #fatigue  #issn  #exercise  #brain  #fitness  #fitnesscoach  #fitnessaddicted  #fitnessaddict  #fitnessaddiction  #fitnessgirl  #fitnessboy  #fitnessfun  #fitnesstips  #fatloss  #fatlosstips  #fatlosscoach  #nutrition  #nutritioncoach  #diet  #dietplan  #hungry  #hungryaf  #hangry 
Consistency is King.
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If your weight loss plan requires you to take a vacation every Saturday and Sunday, there is a problem with your plan and you need to change it.
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If your plan is not sustainable throughout the course of a week, then it is not suitable to you and your personality.
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If you find yourself resetting the clock every Monday - you are essentially building a house Monday - Friday and then lighting it on fire on Saturday and Sunday.
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To learn more about my anti-diet method of weight loss, download my free guide "Never Diet Again." Link in bio.
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#strengthlete #nutribuild #nutritionfacts #fatlosstips #balancediet #weightlossdiaries #nutritioncoaching #nutritioncoach #losebellyfat #nutritionstudent #diettips #dietlife #dietmenu #dietplan #foodfacts #weightlossmeals #weightlose #macrodieting #fitfoodshare #dietgoals #weightlosscommunity #nutritioniskey #dietcoach #weightlossadvice #weightlosswarrior #flexibledieter #lifestylenotadiet #weightlosstip #dietingsucks #weightlossstruggles
Consistency is King. . If your weight loss plan requires you to take a vacation every Saturday and Sunday, there is a problem with your plan and you need to change it. . If your plan is not sustainable throughout the course of a week, then it is not suitable to you and your personality. . If you find yourself resetting the clock every Monday - you are essentially building a house Monday - Friday and then lighting it on fire on Saturday and Sunday. . To learn more about my anti-diet method of weight loss, download my free guide "Never Diet Again." Link in bio. . . . #strengthlete  #nutribuild  #nutritionfacts  #fatlosstips  #balancediet  #weightlossdiaries  #nutritioncoaching  #nutritioncoach  #losebellyfat  #nutritionstudent  #diettips  #dietlife  #dietmenu  #dietplan  #foodfacts  #weightlossmeals  #weightlose  #macrodieting  #fitfoodshare  #dietgoals  #weightlosscommunity  #nutritioniskey  #dietcoach  #weightlossadvice  #weightlosswarrior  #flexibledieter  #lifestylenotadiet  #weightlosstip  #dietingsucks  #weightlossstruggles 
Don't be fooled by shitty marketing tactics...
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Covent Garden "skinny" vegetables soup has more calories than it's regular vegetable soup 💁. Yeah, me too 🤔
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In this instance the calories aren't that big a deal. Neither of these products are bad for you or are going to make you fat. But you need to be aware that "skinny" doesn't always mean healthier or less calorie dense.
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Don't fall for shitty company ploys to make you buy products.
Don't be fooled by shitty marketing tactics... - Covent Garden "skinny" vegetables soup has more calories than it's regular vegetable soup 💁. Yeah, me too 🤔 - In this instance the calories aren't that big a deal. Neither of these products are bad for you or are going to make you fat. But you need to be aware that "skinny" doesn't always mean healthier or less calorie dense. - Don't fall for shitty company ploys to make you buy products.
🔔New Year Boot Camp🔔
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Hit the email button in my profile for more info and a application.
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#lchf #keto #ketosis #ketogenic #ketoweightloss #ketogenicdiet #ketodiet #weightloss #fatloss #fatlosstips #fatlosshelp #fatlossjourney #bootcamp
SWEET POTATO- the super #preworkoutmeal
Superb source of #complexcarbs #dietaryfibre #naturalsugar for #instantenergy and vitamins
The #guiltfree potato 😝
The easiest way to eat it is by steaming it in a pressure cooker at an elevated platform inside the cooker. 3 whistles and followed by low flame for 5 minutes. You are done 😎
Peel off, add some lemon juice and you are good to go 💪

#vegan #vegabodybuilding #bodybuilding #fitnessaddict #fitnessfreak #fitnessfood #gym #fitfam #fitness #fatlosstips #weightloss #plantpower #meatfree #veggiepower #plantbased #leanmuscle #leanmode #strength #traininsane #eatclean #eatright #leanandshredded #musclegain
SWEET POTATO- the super #preworkoutmeal  Superb source of #complexcarbs  #dietaryfibre  #naturalsugar  for #instantenergy  and vitamins The #guiltfree  potato 😝 The easiest way to eat it is by steaming it in a pressure cooker at an elevated platform inside the cooker. 3 whistles and followed by low flame for 5 minutes. You are done 😎 Peel off, add some lemon juice and you are good to go 💪 #vegan  #vegabodybuilding  #bodybuilding  #fitnessaddict  #fitnessfreak  #fitnessfood  #gym  #fitfam  #fitness  #fatlosstips  #weightloss  #plantpower  #meatfree  #veggiepower  #plantbased  #leanmuscle  #leanmode  #strength  #traininsane  #eatclean  #eatright  #leanandshredded  #musclegain 
‼️DANGERS OF SITTING ALL DAY, EVERYDAY ‼️
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🔈Over the past few years, there have been lots of shocking news stories and headlines about the danger prolonged sitting presents to our health. SOME Experts have stated that ‘sitting is the new smoking’ 💨 
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💯The average person spends 8.9 hours a day sitting down. More of us are working in jobs which see us spending our entire work days sitting down – but sedentary behaviour is often linked to obesity, Type 2 diabetes, some types of cancer and even premature death❌
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🤜🏻Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn't seem to significantly offset the risk📝
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😇The solution seems to be less sitting and more moving overall🚶🏼You might start by simply standing rather than sitting whenever you have the chance or think about ways to walk while you work🃏
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Hope this helps you guys in your quest to go from #bigtobeast💪(ps I found this photo on the net and wanted to share with you all)
‼️DANGERS OF SITTING ALL DAY, EVERYDAY ‼️ # 🔈Over the past few years, there have been lots of shocking news stories and headlines about the danger prolonged sitting presents to our health. SOME Experts have stated that ‘sitting is the new smoking’ 💨 # 💯The average person spends 8.9 hours a day sitting down. More of us are working in jobs which see us spending our entire work days sitting down – but sedentary behaviour is often linked to obesity, Type 2 diabetes, some types of cancer and even premature death❌ # 🤜🏻Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, spending a few hours a week at the gym or otherwise engaged in moderate or vigorous activity doesn't seem to significantly offset the risk📝 # 😇The solution seems to be less sitting and more moving overall🚶🏼You might start by simply standing rather than sitting whenever you have the chance or think about ways to walk while you work🃏 # Hope this helps you guys in your quest to go from #bigtobeast 💪(ps I found this photo on the net and wanted to share with you all)