Happy Friday, I am about to embark on a 12 hr day, here’s some prep to better the day. It took about 10 minutes to put this together not including the cooking times of course. #TGIF#KetoPreps#FlexibleDieting#IIFYM#Ketotarian
Have a good day,
PS Otw to my destination I had a 1 scoop protein shake w/ water and a fatbomb 🤤💪🏽 while in traffic.
🍚🍫Coconut Chocolate Sprinkle Cake🍫🍚
🍚🍫Kokosnuss Schokostreusel Kuchen🍫🍚 Wisst ihr, was mich hier inzwischen manchmal echt nerven kostet? Das ausdenken neuer Kreationen😂 Manchmal entsteht zwar auch aus Zufall was, aber meistens muss ich mir da schon echt etwas den Kopf zerbrechen 😂 Aber ich hätte Lust in den Ferien dann mal ein paar Blogbeiträge zu schreiben. Über Gewissen Themen hier auf Instagram oder Ähnliches. Gäbe es da Dinge die euch interessieren? Frage des Tages: Lest ihr bestimmte Blogs? Also ich nur wenn ich etwas spontan sehe und es mich interessiert.
140 Gramm Mehl
15 Gramm Kokosraspeln
7 Gramm Backpulver
70 Gramm Joghurt (0,1%)
70 Gramm Apfelmus (Natreen)
2 Eiklar (75ml @pumperlgsund)
10 Gramm Schokostreusel
Heizt den Ofen auf 170 Grad Ober-und Unterhitze vor.
Mischt das Mehl mit dem Backpulver und den Kokosraspeln, anschließend mit dem Joghurt, dem Apfelmus, den Eiklar und etwas Süßstoff. Gebt den Teig in eine kleine Kastenform (14,5x10,5cm) und backt das auf 2. unterster Schiene für 30 Minuten.
741kcal 122c 13f 27p 1fiber
So ive been very hard on myself for several weeks since I made the decision to eat maintenance calories and focus on building muscle. Its been a rough start to the new year and I know a lot of friends and competitors who have been in the same boat. Im not as lean as I want to be but I was goofing around this morning and somehow happened to snap this amazing picture capturing a huge shoulder gain progress 😍. I cant believe that the first muscle to come out is my bad ass shoulders !! Ive had more people trying to tell me what I should do to workout and I've told many people to plain fuck off because I know what I'm doing. Have faith and patience in yourself and it will come. I am excited to start cutting again and have dropped 200 calories below maintenance and doing things the slow and right way. Ready for a strong new year and an even better body 💖!! #texasironbarbie#xlimplants#iifym#bodybuilding#ibuiltthis#girlswholift
Row, Row, Row💪🏽MiniCut läuft?! 👇🏽👇🏽
Schon seit Jahren predige ich, dass MiniCuts im Aufbau echte GameChanger sind. Durch das hormonelle Offseason-Milieu, der Sättigung durch den Kalorienüberschuss im Aufbau und den vollen Glykogenspeicher, wird das Diäten zum Kinderspiel. So kann man easy überschüssige Pfunde loswerden, ohne wertvolle Substanz zu verlieren👍🏽Ich merk nicht mal so wirklich, dass ich diäte🤷🏽♂️
A couple of days ago I made a post about my excitement over the release of #ketchupdoritos - If you know me, you know I'm a huge Doritos fan. I'm all about the D 😂
I had someone ask me if this was something I only ate on my "cheat day" - to which I responded, I don't have "cheat days". I follow a flexible dieting plan (I count macros) - and I can fit Doritos in to my day whenever I'm craving them. On a Tuesday. For a midnight snack. Hell, even for breakfast if I want. .
But - don't be fooled... .
Let me elaborate: .
Doritos are something I enjoy only a FEW times a year. .
YES, I follow a flexible dieting plan. YES, I can fit Doritos in to my day whenever I want - does that mean I do? No. .
When I plan out my food for each day - I always strive to include as many optimal sources of MICRONUTRIENTS (vitamins/minerals/FIBER) as I possibly can. .
I'm talking Fruits/Veggies, lean protein, and healthy fats. .
Not only does this ensure I'm giving my body what it needs to function at it's BEST - but, to also feel full/satisfied all day long (which is a life saver when you're dieting. Nobody likes to feel HANGRY!)
YES - you can enjoy the "not so nutritious" foods you love on occasion without it impacting your progress. You don't need to eliminate these things for LIFE for the sake of your physique goals. .
Moderation is THE KEY, always. .
So yes - occasionally I'll enjoy some Doritos. .
Occasionally I'll have a glass of wine or two. .
...but 90% of the time, my meals look more like this: .
TL: Chicken Breast, Brussell Sprouts, Mashed Cauliflower, Butternut Squash, Avocado .
TR: Sirloin Steak, Butternut Squash, Mushrooms, Peppers, Spinach, Avocado
BL: Frozen Pineapple, Frozen Mango, Soy Coconut Pudding, Trail Mix, Dried Coconut Chips .
BR: Butternut Squash, Ground Turkey, Mushrooms, Spinach, Garlic & Onion Pasta Sauce
Bottom line - you're not gonna feel awesome (and you're probably going to be pretty F'in hungry) if you're constantly filling your macros with Doritos, candy and booze.
Eat for optimal health and performance as much and as often as you can - fit the pop tarts, candy and booze in SOMETIMES.
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Physique update☺️ 2 months post show 🙌🏻 up 10 lbs. Eating 2,280 calories. Feeling amazing in all aspects!
👉 I’ve gotten lost of emails recently asking if I’m taking on clients.. The answer is YES!
I take on Bikini competitors and Lifestyle clients.
For lifestyle I’m here to help you achieve your fitness goals. Whether it’s losing weight or building muscle I’m here to not only guide you but teach you the proper tools that you can use for the rest of your life.
For bikini coaching you can be experienced in the sport or brand new. With the proper training, nutrition, and guidance I’ll help you show up on stage looking the part!
👉 Click the link in my bio, fill out my application, and we will go on from there ☺️
Woke to 169.2 lbs! And of course, I had to do a quick physique update. No posing suit since we ain’t prepping😂. Down about 9 lbs so far in 6 weeks of this mini cut to the platform. Waist is at 30.5”. No cardio placed in motion. Technically, I could water cut the rest at this point. But aiming for 168 lbs than incorporate some refeeds.
Testing my openers tomorrow in my TMNT singlet!
4 weeks out!
Throwback to when I ate a donut stuffed with ice cream🤷🏼♀️...and with zero guilt 🙌🏻
Are you someone who struggles with guilt in regards to food? We’ve all been there...I remember one time, a couple days after my first bikini competition, I ate SO many cookies and cheddar & sour cream ruffles that I was sick to my stomach and I went home and bawled my eyes out. Looking back at it, I’m like WTF I cried over food?! It’s fucking FOOD. That’s it. I think I was more upset with my lack of self control more than anything, but regardless—don’t let your emotions be dictated by FOOD. If you’re on a diet and you mess up, breathe, and move on. That’s all you can do.
Having a “fun food” every once in a while (like this ice cream donut greatness) should be just that—fun! .
All in all, just remember:
It’s just fucking food. .
How many of us are scared that lifting weights will make us look bulky? It’s ok if you’ve thought this. I did, too, many years ago. That’s actually the opposite of what happens. Weightlifting boosts your metabolism, can even double up as your cardio, and increases lean body mass, if done properly.
Nutrition is also key. To build muscle, it’s most effective to eat a caloric surplus. Eating less is not always best. In fact, most of the time, eating less will cause metabolic damage over time.
Since I’m breastfeeding, it’s even more important for me to eat more than I normally would to keep my milk supply up. Too many moms have the pressure to bounce right back after baby. The advice I have for that is to enjoy your baby, make sure you eat enough to boost your supply (if you choose to breastfeed), and everything else will fall into place. My weight hasn’t changed in nearly 4-5 months. I’m okay with that. My goal was never to lose all the pregnancy weight right away. I wanted to build a good supply for Henry and get back to lifting weights since I am at a large caloric surplus. I scaled my cardio WAY back (one day a week) and I spend the rest of the days lifting. I’m starting to see more definition all over and I’m feeling strong. Here’s what I did the other day:
5x5 barbell back squats (heavy)
3x10 barbell banded hip thrusters (heavy)
3x10 barbell back lunge (each leg)
3x10 Romanian deadlifts
3x15 hip abductors
3x15 ham curls
3x15 calf raises
3x20 landmine squats to finish
Holy glutes and thighs!!! 🔥
No dairy at the moment, so gave one of these a go. It’s a vegan quark and was actually very nice.
Traditional dairy quark is high in protein and low in fat, typically 100g contains 12g protein.
Vegan quark by @alpro is around 6g protein per 100g and contains 6g fat.
This particular pot is vegan quark with a layer of mango purée underneath. 129kcals and 8g protein per serving. Not too shabby at all.
Because it is soy it is also a complete protein, thus containing all the nine essential amino acids. On a vegan diet, there are less complete protein sources than on an omnivorous diet so something to be aware of when considering food choices and combinations of foods throughout the day.
New recipe 😍🤗 I’ve been playing around with @lilbuffprotein trying to create the handful of meals I’ll add to my rotation and THIS is one for the books 🙌🏼
Gingerbread baked oats 💛
• 1/2 cup oats (I used one packet of the cinnamon 100 calorie Better Oats)
• 60g @lilbuffprotein gingerbread
• 1/2 cup (120ml) unsweetened almond milk
• 1 teaspoon baking powder
••• Combine above & bake at 350 degrees for 25 minutes •••
- light syrup
- white chocolate chips
Macros for all: 40C 12F 32P
O que é evoluir pra você? Me diga, o que você aprendeu com suas vitórias? Agora me diga, o que você aprendeu com suas derrotas? Não se engane, evoluir não é ganhar, evoluir é a capacidade de levantar depois de cair varias e varias vezes. A derrota vai te ensinar muito mais do que a vitória, não tenha medo de perder, não tenha medo de falhar, tenha medo de não tentar e se perguntar pelo resto da vida; se você tivesse tentado, quem sabe não teria conseguido?!
Team slim thick checkin in to say happy Friday y’all. I’m one class away from my weekend which is thrilling. It was only a four day week but it felt like it was five weeks after having been on break. What’s everyone’s weekend plans? #tgif#friyay
Week 1: Done
Today is Friday which means I promised to upload my progress. First picture is my weight as of this morning at 5:50am before a morning workout and it looks like I am down 2.4lbs from Sunday! All other pictures are relaxed poses that are used for visual aids. They're definitely not pretty (honestly no one wants to look at them) but they are who I am.
Y'ALL. I'm now a brand rep for my FAVORITE COOKIES & I'm so excited! 21g of protein, 200ish calories, & tons of deliciousness! I have a link in my bio if you're interested in ordering some to try! ☺️ Peanut butter is MUH FAVORITE. 🤤
When you're a bikini girl but still gotta try and sneak in that quarter turn to the right😉
Just under 6 weeks out from the next go round ✨ Weight not moving at the ideal pace right now, but still feeling good about things and where they are at from a physique standpoint when comparing to where I was for the Olympia. And the thing I feel even better about - knowing my heart and mind are in the best possible place they could be. I feel so freaking ready and I know @alyciaisrael is taking care of the rest. Taking it one day at a time, but still impatiently waiting for the next one to get up and chase this. ❤️
If you follow these guidelines when eating out, you’ll be just fine. It’s usually not the entrees that get us. It’s the extra calories with the chips/salsa, bread, other appetizers, and desserts.
Tips For Ordering At A Restaurant:
While it’s certainly possible to get results without cooking the majority of your meals at home, it can make things more difficult. Not only are the portions far larger, but restaurant food is often loaded with extra butter and oil. When you add in alcohol on top of that, the calories definitely add up. Here are my tips for staying on track and getting what you need when ordering out.
The best way to control calories is to order protein and veggies as your main meal. Plus they will fill you up faster so you are less likely to over eat. But do be careful about portion sizes. Protein servings can be huge, so think about eating about a palm sized amount and taking the rest home for later.
A good way to fill up a little before your main meal is to order a salad beforehand. Skip the calorie heavy appetizers unless they are a lean protein or veggie, and opt for a salad instead. But do be careful, as nuts, cheese, and dressing can make it high in calories.
Pick your one indulgence. If you want to drink, skip the bread basket or dessert and vice versa. It’s ok to splurge a little, just not on everything.
Dressings and sauces are often calorie bombs. Instead of having your salad or meal slathered with the stuff, ask for it on the side. That way you’re in control of how much you use.
Sure veggies are a healthy option, but cooks like to make them tastier by cooking them with loads of butter or oil. To avoid taking hundreds of extra calories, ask for your veggies steamed.
If you’re being “that person” by asking a million questions and making every substitution possible, it pays to be polite and friendly to the wait staff. Say please and thank you, show your appreciation, and tip well.
Just a quick #FlexFriday reminder to @thebodyshopgilbert family: don't spend 98% of your time on 2% of the equation!
•Nutrition is priority one. You can't "outrun" poor diet.
•Training (volume, frequency, and intensity) matters! Sorry ladies- 50 rep sets of glutes with pink dumbbells aren't going to get you those 🍑🍑🍑 you saw on #Instagram .
•If you're ready to stop buying into hype, visit our website or contact one of our certified personal trainers (everyone's tagged)!!
Happy Friday friendssss🎉🎉🎉 Idk where this week went but I do know it was a good one.
Back in my groove and loving life🤗
I'm down about a pound this week which I'm happy about cause I'm still eating biiggg (around 2300 calories - bulking does wonders for the metabolism yo).
I will say managing stress and getting sleep has been absolutely essential in this process - but it's also helped my mood and productivity heaps (duh).
Obviously no big noticeable physique changes but I am feeling way tighter and more confident than I was a week ago - so mentality gains ftw ✌️
Aight that is all from me, have the best Friday and an even better weekend!! 🤗
💕@officialpowerbuffgirls 10% off KEA10
🎥YouTube: Charlena Kea
ROUND 2!! Protein vegan friendly banana bread! If you missed my first banana bread post on my page @humanestrength here's it again 😍😍😍. And a few more tips now that it was made a second time!
1 box of cake mix (most boxed cake mixes are vegan friendly and I used Duncan Hines classic yellow)
3 vegan eggs (I used @bobsredmill egg replacer)
1/3 cup oil
1 cup mashed bananas
A little less than 2/3 cup water
2 scoops @yep.itsvegan banana cream pie protein
2/3 cups @enjoylifefoods mini chips
Topped with a few slices of nanners too 😊
45-60 minutes (if your oven isn't the best like mine it can take longer 🙃😅) in the oven at 350° and ooooooo baby 🙌
-Make sure not to put toooooo much in the pan or the middle will take longer to cook!
-Also the time given to cook is when using a bread pan
- If using let's say, a 9x13 cake pan it will take half as much time (I prefer it in a bread pan though)
-scoops of protein should be level because the more you use, the more water you'll need to counterbalance it
-make sure bananas are well mashed
My current coffee process! Nutri-bullet your coffee!!! Sooo good!! I clicked the stop button before I showed pouring it into my coffee cup. It's so frothy. Check it out that part in my insta-story. Normally I measure most of these things but for video purposes I just guessed. I normally do half a tablespoon of the xct oil, one scoop of collagen 2 tablespoons of cream and 1 tablespoon of sugar-free Torani syrup. Enjoy, I know I will!!
What's your perfect day look like? Is it waking up to coffee on the porch, viewing the mountains from your workspace, or maybe walking the beach as the sun goes down?
• • •
Idk where I would be but during the week I'd work and every weekend I'd love to be in a different state, on the lake or doing something adventurous!
• • •
During the week I'd wake up and head to the gym. I'd train 3 clients that I meet with regularly. I would have some downtime to eat, have meetings, or join in on yoga. I'd finish off the morning with my large group fitness class full of individuals trying to better themselves!
• • •
By noon it's time to train for roughly an hour and a half. I'd head back home to shower and eat. The remaining part of the work day is spent checking in with online clients, writing programs, reading and improving my craft.
• • •
Every night I'm home by 6 to prepare dinner and spend time with my family. I'd write down 3 things at the top of my to do list for the next day and finish off the night reading next to my beautiful wife.
• • •
These are just the small details of my larger scale vision which I'm sure I'll eventually share. I'd love to here what your perfect day looks like. Or maybe even a dream of yours!
• • •
⬇️ ⬇️ ⬇️ ⬇️
Happy #flexfriday fit fam 💪🏻💪🏻 how about a giveaway 🤔😍
If you watch my stories you know I love my #steelfitusa products. Especially for cardio 💦💦 now’s your chance to try some for yourself! How to enter:
1. Follow me 💁🏼♀️
2. Follow @steelfitusa
3. Tell me which product pictured (Abs of Steel or Buns of Steel) you want to try and why
4. Tag two friends ✌🏼good luck! Winner announced on this post 1/20/18 at 10am PST