Today I spelled two words wrong in front of a big group of third graders and I wore my pants backwards all night 🤦🏻♀️...but it's okay cause I've got the macros for ice cream to make it all betta 🍦🍦🍦 #monday#icecream
When you're short a few pounds makes a BIG difference in your physique. The first set of photos is around 125 at just under 5'5" and the second set is 128. Swipe to see the difference just 3 lbs makes.
Oh my goodness! I had a refers this weekend and the pumps today were insane. Haven't felt that in a long while. I guess that means it worked 😂. I'm just happy I got a hamburger and a milkshake. Then I crushed chest and tri day. Even though the gym was PACKED I had confidence and left feeling pretty darn proud. Now to get some sleep because cardio comes all to early!! #chestdaybestday#musclepump#ruthlyssathletes#happyday
Do you find that you often feel tight during your workouts and don't have the greatest range of motion? How's your warm-up look like?
Here are a few movements I like doing to warm my legs before a leg workout. I practice dynamic stretching (moving through the stretch, not holding it) before my workout and static stretching (holding the stretch) after.
Go ahead and try these out for your next leg day to get those legs warm and hips open, 20 reps of each movement 🤗 Save this post for future reference! 💜
Cherishing the days I can eat three Oreos at once, and it not impact my macros much. Current macros: 235c/59f/140p #livingthedream If you haven't had these, DO IT. Not my #1 (that's gingerbread), but definitely up there! #carbsafterdark
I did not want to train today😬 yep I just said that.. I tried coming up with every excuse.. it's too windy (yes I actually tried to use that😂), I'm tired, I worked all day, and even tried to use a new client as an excuse. After realizing how irrelevant all my excuses where I made my way to the gym and ended up hitting a PR and almost puked and cried. It wasn't my best work out but I'm so happy I went. **If it doesn't challenge you, it won't change you**
Back and biceps 💪 Even though my workout was super short, it felt really good! MIND TO MUSCLE CONNECTION IS SO REAL!! Here's what I did:
Dumbbell rows 3x10
Row machine 4x10
Lat pulldowns 4x10
Assisted pull ups 3x10
Wide grip pull ups 3x10
Dumbbell curls 3x10
Twenty ones 3x21
Muffins were the winner of my poll on my story🤗 but I can post the eggplant one at some point too cause it was pretty close 🙂
One thing I loooove to do and am really enjoying is baking and coming up with some fun food creations now that I'm not in prep and macros are way higher 😍🤤 Here are Pumpkin Banana Chocolate Chip Protein Muffins!
Macros per muffin: 12C 3F 6P
Ive made similar muffins before but have been trying to tweak the recipe a bit and still haven't mastered getting them not to stick to the god damn paper liners even after coating them with some spray and tweaking a few ingredients 🙄 (any tips would be greatly appreciated)
60g protein powder (I used @pure_charge_nutrition a plant based protein powder)
138g or 9Tbsp egg whites
50g coconut flour
96g chocolate chips (8g per muffin)
Little bit of baking powder & a little bit of baking soda too(didn't measure it tbh)
Pumpkin pie spice
Combine everything but the chocolate chips. Blend with a mixer until well blended. If more liquid was needed I just added small amounts of water until desired consistency. Then divide evenly among the muffin tin. Each muffin I was roughly 65g of batter for me. Add chocolate chips to each muffin and mix in to batter. Bake at 350 for I want to say it was about 25 mins I really just kept checking them and have no clue how long they were in for 😅 then take out allow to cool and enjoy 🤤
#Repost @oxygenmagau ・・・
Here is your video sneak peek into this issue of Oxygen Magazine on sale now! Have you got your copy?
@sophie_ocallaghan_ @hattieboydle @racheljdillon @amberlwalker @lindyolsen @kim.lawless @alanaemily
Confidence! 💕 It’s the one thing I am most THANKFUL for in my health and fitness journey! You see .... Health and fitness really begins in the mind, it begins with to a decision to change, to believe in yourself! Each of us have a different reason WHY but it comes down to the confidence in that decision!
For me it’s a combination of looking and feeling amazing from the inside out FOR my family! So I can play on the beach and be comfortable, so I can put on any outfit and not have to hide my problem areas, so I can feel good, truly GOOD! When I started this journey I was not any of these things!
I would like to invite you to be confident in yourself and join me as I create an incredible space for you to grow stronger 💪🏽 inside and out 🙏🏻 over the next 30 days ❤️! What you'll get:
Nutrition Plan 🍎
Meal planning 🗓
Food prep 🌶🔪
Personal development 🙏🏻
Community 👨❤️💋👨 Take the step you need, 🤸🏼♀️ reach out of your comfort zone and put yourself first ❤️! Message me or drop a comment below 👇🏼 to reserve your spot!
One of the many soups that I've tried this past week to make sure I can add them to my soup group!
So far I have a few but I want to add a few more, good think my hubby doesn't mind all the soups!! Don't forget it starts next week!! Let me know if you want to join!! ''Tis the season!!
I tried the seasonal pumpkin spice @rxbar for the first time the other day and I'm in love 😍 the pumpkin flavor is perfect without being too overpowering 🎃 plus it has a great cinnamon taste to it as well. This is now my new second flavor after chocolate sea salt! #rxbar
For the past few weeks (and really the past 9 months,) I have basically been eating whatever I want, whenever I want (while of course prioritizing nutrient dense options.)
Now that Aria is steadily gaining weight every day, and my milk supply is well-established, I will soon be following the guidance in my Lean Body Nutrient Timing Guide.
Now, I don’t plan on decreasing calories or my intake — at all — quite yet, but I will be shifting around my meal structure and timing in order to prioritize healthy hormonal balance and function for future fatloss. I’ll be easing into it, and modifying for a few weeks, until I’m really ready to go, but I’m excited to get back to some of the meals I was eating before pregnancy 😊 The two biggest changes will be breakfast and dinner for me - just altering the macronutrient makeup for each a bit. (This nutrient timing guide isn’t offered on its own yet, but will be included in my next lean body Boot Camp 2.0 that I’ll be launching in early January.)
Women empowering women 💕 Lifting each other up 💕 Recognizing that our individuality is beautiful and embracing our differences 💕Motivating each other to be the best possible versions of ourselves 💕Learning from each other & sharing our strengths...thats what being a health and fitness coach is to me. Its like a fit girl sorority!! 🙌🙌
Before coaching I was a full time pre-school teacher. I worked the church nursery on Sundays. I poured into my lesson plans because its absolutely amazing to watch a child grasp a new concept for the first time. When I moved to New Jersey, I got to stay home with my son which is such a blessing. But I missed that part ofmy life terribly and its like a part of me was missing...I was feeling unfulfilled. -------------------
When I was approached about the coaching opportunity I fell in love...its alot like teaching. Empowering adults instead of little ones, sharing my health and fitness journey and giving others the tools they need to be successful!! .
✨If you have ever wondered exactly what it takes to be a part of this coaching community join me Wednesday night at 7:30!! I will be going live with all the details of what I do as a virtual health and fitness coach. Cant wait to share with you! Drop an emoji below if youd like to to check it out! 😊 .
My lifting is currently happening on a day by day basis, I have an operation scheduled in a couple of weeks on my wrist and some days I can hold a barbell, some days I can't hold a pen...😑 #carpeltunnelsucks
It's annoying because I like to be consistent with my training, but hurdles are part of life so I'm just trying to deal and minimise the mini panic attacks that loom when I'm having a bad day.😬 Today was a better day, I've been working on my deficit deadlifts because getting the weight off the floor is my biggest problem. Here's a belt less 110kg for 1. Hoping for a new PB before my surgery so I have something to work towards after I have fully recovered.
And just like that, here we are. Less than 1 week away from my first planned show of the season. Our goal was to be ready for Oct 28 and for a while we (or at least i 😂) didn't think I'd be ready for this. We buckled down and put faith into the universe's timing. We didn't peak for my first show. We just kept hammering away. I was stressed as hell about the first half of my semi-unplanned season. I still care about the second half, I really do. I know i still have work to do. I'm having faith in myself. Keeping external pressures to a minimum. Giving all and no fucks simultaneously. That might not make sense to some people but in the end that doesn't really matter does it? 🚀💪 #shaunietron#teamsuf#noneandallfucksgiven#fitness#motivation#motivationmonday#sufbabes#gso#wnbf#wnbfbikini#dfac#bikinipro#peakweek#iifymwomen#healthy#lifestyle
Too the man at the gym today that told me " I lift to heavy and need to know when to stop or I'll get to big " I say fuck you and your opinion of me doesn't matter. First of all , I'm not bulky I don't have a man body it is genetically not possible for me to look like a man unless you know testosterone comes in to play but hell no , don't even ah it made me so mad.. like if I want to build my shoulders to look like 🎃 I will , hell if I want a chest split I'll make that shit happen , but don't say that and play it off as " oh well I've been watching you for last couple of months you've lost 10 pounds correct" like no you do your thing and I'm going to do mine okay thank you and yes sorry this is all over the place 😊🐥 #iifym#iifymgirls#iifymwomen#lifting#bodybuilding#weightlifting#macros#ifitfitsyourmacros #
Happy Monday 😅 took me all day just to get my booty to the gym for an upper body day. I procrastinated by baking, cooking, cleaning, and organizing hehe then I finally get there and since I cleaned out my gym bag... didn't have headphones or my polar watch to get a cardio session out of the wayand then went to shake up my gallon and BCAAs without the cap on 🤣 anywho I had a KILLA lift and now to make some eggplant parm and muffins 🤤 vote on my story which I should post later!!
After my refeed yesterday, woke up a half pound lighter than the day before, and matched my low! I am still quite flat today despite my refeed, so we’ll see how I look and weigh tomorrow 🤗I’m definitely tighter today despite being flatter 🔪 thank goodness for carbs 😍🙌🏽
I am taking this week as a deload in terms of training, so that I can fully recover as I am getting deeper and deeper into a deficit and want to be fresh to start a new round of very intense, high volume training next week for the 12 week challenge! 💪🏽
If you are looking for help or have questions regarding training, nutrition, or just want to have your macros calculated for you for free, please DM me and I’ll gladly help you out! For one on one coaching, email me via my bio! 📧⬆️
*Takes hump day photo*
*Doesn’t post it on hump day* 🤓
Today’s leg day though so it’s fine 🤗🍑
🔹Good mornings 4x12
🔸Squats 4x12-15 (I stood backwards on the hack squat machine🍑)
🔹Romanian deadlifts 3x12
🔸Cable pull throughs 3x12-15 Superset w/ banded @mbslingshot bw squats
🔹Glute kickback (machine) 3x12
🔸Abductions 3x12-15 + drop set on last set (3 drops)
Good way to start off this week!! ✨
Leggings : @celestialbodiez 💕
Food composition: does it matter?
First of all, let me preface by clarifying that we are discussing food choices as they impact body composition, NOT overall health. To that end I will simply say that choosing to track macros does not exempt you from making food choices that promote optimal health. However, just because a food is "healthy" does not mean that it can be eaten in unlimited quantities. 🌟🌟🌟
📍Now back to today's topic. Like nutrient timing, food composition may have a small but meaningful effect on body composition AFTER calories and macros are established. 📍Specifically, consuming fast-digesting carbs in and around your workout (aka high GI, example: white bread, sugary treats) and slow-digesting carbs (aka low GI, example: sweet potato, oats) further away from your workout. This allows for rapid availability of glucose when your body needs it most and is likely to channel those carbs toward fuel and glycogen replenishment. 📍Protein sources differ in how well our bodies can access and utilize the protein contained in that food. Whey protein is the most bioavailable, followed by meat protein sources. Vegetarian protein choices tend to be less bioavailable. This does not mean that vegetarian protein should be avoided--remember that we are discussing very small effects here today.
📍A final word on food choices for body composition: sometimes when we are eating for a specific goal, it may be advantageous to avoid trigger foods or highly palatable foods because they may induce cravings or excess hunger. It may also be helpful to select high volume foods to help you feel fuller. Examples include large salads, vegetable stir-fries, cauliflower rice, and broth-based soups.
🌟🌟Take home message: If your calories and macros are appropriate and you've tackled nutrient timing, your choice of food may give you another small advantage.
#MealPrepMonday vibes 🎃🥗🍗🍚☄️🍂🤷🏼♀️ This week on the menu I’ve got:
✅ Blueberry almond oatmeal muffins with egg white slices
✅ Rotisserie chicken with stir fry veggies and rice
✅ Turkey taco salad
✅ Rotisserie chicken with veggies, hummus (or peanut butter) and grapes
Recipes with nutrition info are up on my blog, link in my bio!
Soooo Sfter a weekend of a sore posterior chain in my right side I went and did my knee. Specifically, I dislocated my fibula. Now I have to go see the doc and then the physio but no leg day for me for a while. 😒#oops#ouch
I totally feel bad for puppies now...
Walking on 4 legs ain’t no joke
Tried the Jacobs ladder @thesummitac today for the first time after lifting shoulders.
10 minutes had me all 😱 😅 🔥
This makes my top 3 most hated cardio machines. With sled pushes and assault bike.
What are your love/hate cardio torture toys?
Yesterday I ate like an asshole. I slammed my face with all the goods. Cake.. muffins.. candy.. the smallest amount of fruits and veggies and the biggest amount of sweets. I feel like such a fat little potato dumpling and my body is suffering from the sudden change in diet. 😫
That being said.. today is a new day and I was so freakin happy to eat some strawberries and spinach this morning. 🙌🏻✨
I feel bloated (of course) but definitely ready to treat my body right and eat food that will make me feel good. 👏🏻 No need to under-eat today. Just setting myself right back up and soooo looking forward to using these carbs in the gym. 🔥🔥
It's kind of crazy how many people I talk to just give a monthly donation to the gym. I mean seriously? You're just throwing your money away 💰🗑️. But I totally get it. You sign up with all the best intentions:I'm gonna go 5 days a week for an hour and take this class and workout with this trainer...... And then l i f e happens. #AmIRight ? ➡️ Cue donation
Well today we kicked off another one of our virtual fit clubs. They're a place where a group of women come together and hold each other accountable to our own health and fitness goals. I just checked in to see how all these bad ass women are doing on Day 1 and it's crazy to see that so far today, half of our participants aren't making donations anymore and instead are putting their hard earned money to work 💪. _________________________________________
If you're interested in learning more about these virtual fit clubs and how you can register for the next one send me a message 😉
I don’t think I posted about this... but our baby had to be hospitalized for a 2nd time from his pneumonia😞. We bought him 2 weeks ago and we’ve only had him home for like 3 days😓. We’ll be getting an update from the doctor on how he has been doing sometime tonight. I’ll post a video on it... #NewFlex#Update @love.cavaliers #blenheim#Tricolor