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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
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 
Here is what I ate today! I hit my carbs and fats perfectly but went 2g over on protein👊

B- @kodiakcakes  protein pancakes and @premierprotein shake 
L- grilled chicken, broccoli and quinoa/brown rice with everything but the bagel seasoning
D- walking taco (but in a bowl😂) and string cheese
Snacks- elfin crackers, yogurt, 1 cup popcorn and @fitcrunchbars 
#4monthspostpartum #postpartum #journey #losethebabyweight #accountability #determined #workingonme #notperfect #goals #motivation #healthy #healthierchoices #iifym #iifymgirls #iifymwomen #iifymmom #macros #macrocounting #foodfreedom #flexibledieting #momof4 #csectionmom #breastfeeding #breastfeedingmom #stayathomemom #momlife
Here is what I ate today! I hit my carbs and fats perfectly but went 2g over on protein👊 B- @kodiakcakes protein pancakes and @premierprotein shake L- grilled chicken, broccoli and quinoa/brown rice with everything but the bagel seasoning D- walking taco (but in a bowl😂) and string cheese Snacks- elfin crackers, yogurt, 1 cup popcorn and @fitcrunchbars #4monthspostpartum  #postpartum  #journey  #losethebabyweight  #accountability  #determined  #workingonme  #notperfect  #goals  #motivation  #healthy  #healthierchoices  #iifym  #iifymgirls  #iifymwomen  #iifymmom  #macros  #macrocounting  #foodfreedom  #flexibledieting  #momof4  #csectionmom  #breastfeeding  #breastfeedingmom  #stayathomemom  #momlife 
It’s October 23rd and I can barely get away with wearing a sweater in Phoenix right now. I grew up here and as much as I love that it doesn’t snow and all that, it sucks that it is still 90 degrees and it’s almost November 😐
✨Gimmie boots and leggings and jeans and long socks and jackets and beanies please✨
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My list of favorite things about fall could probably go on and on and as I get older, I seem to fall more in love with fall🍁(see what I did there?😂) I used to only like it because I could wear pants and big sweaters that helped hide how overweight I was. Now, I have so many more reasons to love this season 😍
What are your favorite things about fall?!?🍂🎃👻🦃
#fitcolie
#fallfeels
#gainingconfidence 
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#onlinecoach #firebirdnutrition #getfocusedathletics #fitmotivation #unguardedandunbothered #chandler  #fitmotivation #azfitness #liftheavy  #azweather #healthylife #getstrong #girlswithmuscle #girlsthatliftheavy #macrocoach #iifymwomen #weightlosscoach #onlinefitness #fitgoals #girlboss #fitnesslifestyle
It’s October 23rd and I can barely get away with wearing a sweater in Phoenix right now. I grew up here and as much as I love that it doesn’t snow and all that, it sucks that it is still 90 degrees and it’s almost November 😐 ✨Gimmie boots and leggings and jeans and long socks and jackets and beanies please✨ — My list of favorite things about fall could probably go on and on and as I get older, I seem to fall more in love with fall🍁(see what I did there?😂) I used to only like it because I could wear pants and big sweaters that helped hide how overweight I was. Now, I have so many more reasons to love this season 😍 What are your favorite things about fall?!?🍂🎃👻🦃 #fitcolie  #fallfeels  #gainingconfidence  __________________________________ #onlinecoach  #firebirdnutrition  #getfocusedathletics  #fitmotivation  #unguardedandunbothered  #chandler  #fitmotivation  #azfitness  #liftheavy  #azweather  #healthylife  #getstrong  #girlswithmuscle  #girlsthatliftheavy  #macrocoach  #iifymwomen  #weightlosscoach  #onlinefitness  #fitgoals  #girlboss  #fitnesslifestyle 
First day officially back at the gym since June. Life has been absolutely crazy. But I am ready to make myself a priority again.
First day officially back at the gym since June. Life has been absolutely crazy. But I am ready to make myself a priority again.
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.
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.
When you hit all 10 EMOM reps at 85% without missing one lift you gotta dab 🙌🏼
When you hit all 10 EMOM reps at 85% without missing one lift you gotta dab 🙌🏼
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
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 
Tastes incredible & half of this pizza is 37 C, 12 P, and 15 F at 330 calories! #iifym #macros #iifymwomen
Made @jessicafit20 pump it up spice cookies! 6 cookies for 260 calories you can’t beat it 😍😍 used @lilbuffprotein and pumpkin! So easy and yummy. That texture doe
Made @jessicafit20 pump it up spice cookies! 6 cookies for 260 calories you can’t beat it 😍😍 used @lilbuffprotein and pumpkin! So easy and yummy. That texture doe
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! 💜
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
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 
Dinner is served! A serving of my slow cooker shredded chicken, half of a Japanese sweet potatoes 🍠, banana, and some banana pb! Haven’t had this meal in a while and thought I would bring it back. While I was pulling this together I also cooked up some coconut crusted chicken tenders in my air frier and I’m going to make some of @mariewoldfitness famous protein puppy chow and protein cheesecake bites. •
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#iifym #iifymwomen #iifymgirls #fitlifestyle #flexibledietinglifestyle #flexibledieting #yum #fitgirl #fitfam #fitliving #fitlife #fitlifehappylife #delicious #dinnertime #notveryprettylooking #butittastedgreat
Dinner is served! A serving of my slow cooker shredded chicken, half of a Japanese sweet potatoes 🍠, banana, and some banana pb! Haven’t had this meal in a while and thought I would bring it back. While I was pulling this together I also cooked up some coconut crusted chicken tenders in my air frier and I’m going to make some of @mariewoldfitness famous protein puppy chow and protein cheesecake bites. • • • #iifym  #iifymwomen  #iifymgirls  #fitlifestyle  #flexibledietinglifestyle  #flexibledieting  #yum  #fitgirl  #fitfam  #fitliving  #fitlife  #fitlifehappylife  #delicious  #dinnertime  #notveryprettylooking  #butittastedgreat 
#mondaymotivation 
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**
#mondaymotivation  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:
BACK--
Dumbbell rows 3x10
Row machine 4x10
Lat pulldowns 4x10
Assisted pull ups 3x10
Wide grip pull ups 3x10
Deadlifts 5x5 
BICEPS--
Dumbbell curls 3x10
Twenty ones 3x21
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: BACK-- Dumbbell rows 3x10 Row machine 4x10 Lat pulldowns 4x10 Assisted pull ups 3x10 Wide grip pull ups 3x10 Deadlifts 5x5 BICEPS-- Dumbbell curls 3x10 Twenty ones 3x21
Go follow him @_king_carlito #Repost @_king_carlito (@get_repost)
🎥: @eannigelfoto -
#Melanin #muscle #fitness #model #musclemodel #melaninmodel #fitnessmodel #physique #classicphysique #iifym #iifymwomen #nyc #dc #toronto #powerlifting #bodybuilding #photography
Gotta love those mornings when my oblique decides to make an appearance ☺️
Gotta love those mornings when my oblique decides to make an appearance ☺️
A day in the life of #arbonne30daystohealthyliving 😍✅ ONLY Thing I’ve been able to stick too and still loving it. This isn’t a diet. It’s truly a lifestyle that changes your future for the better! It feels good to finally feel settled with nutrition! 
Only a few more days to get in on the deals this month! Don’t hold back. You only got one YOU! One body! Treat it right! .
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. .💪🏻💯💕🎉🍃😄👍🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻#faith  #vegancanada #love  #travel  #fitspo #iifym  #gym #fitbit #toneitup  #yogaeverydamnday #veganfoodshare #iifym #arbonnecanada #bbg #vegan  #tiu  #fitnessjourney #inspirational #fitspo #motivation  #veganaf #lowcarbrecipes #spiritjunkie #mealplans #iifymwomen #weightloss #healthyliving #bikiniseries #weightlossjourney #detox #myfitnessjourney
A day in the life of #arbonne30daystohealthyliving  😍✅ ONLY Thing I’ve been able to stick too and still loving it. This isn’t a diet. It’s truly a lifestyle that changes your future for the better! It feels good to finally feel settled with nutrition! Only a few more days to get in on the deals this month! Don’t hold back. You only got one YOU! One body! Treat it right! . . . . . . . . . .💪🏻💯💕🎉🍃😄👍🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻#faith  #vegancanada  #love  #travel  #fitspo  #iifym  #gym  #fitbit  #toneitup  #yogaeverydamnday  #veganfoodshare  #iifym  #arbonnecanada  #bbg  #vegan  #tiu  #fitnessjourney  #inspirational  #fitspo  #motivation  #veganaf  #lowcarbrecipes  #spiritjunkie  #mealplans  #iifymwomen  #weightloss  #healthyliving  #bikiniseries  #weightlossjourney  #detox  #myfitnessjourney 
finally got a chance to wear my #nikkiblackketterxgymshark hoodie bc it’s finally cold okay off to concentrate in my GRE course 💆🏾
finally got a chance to wear my #nikkiblackketterxgymshark  hoodie bc it’s finally cold okay off to concentrate in my GRE course 💆🏾
😅We’re really killing💀 your feed with these sweaty 💦after pictures, but, we’re doing it for Science.👩🏻‍🔬👩🏼‍🔬
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Today we went to 🚴Bike to the 🎵BEAT, Nat loves ♥️ herself a spin class something fierce and we’ve heard nothing but good things about this night club✨ rendition.
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🎸Tight knit room with black 🌑 lights, loud 🎶music and really sweaty- it was a departure from HIIT and🏋️ weightlifting. While we did miss weights they promised us booty gains, so, #winning. 🎮 🤸Great music and🎉 super fun- it was 50 minutes of intense body wrecking cardio🎈 goodness. They provided towels and cold AFTER towels complete with essential oils for that extra Zen.🎎
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🏅VERDICT? If you love a body slamming sesh this one is for you. Soaked to the CORE, we literally had no sparkle the whole afternoon after, even with food. 🌀Trashed is an understatement. Try a free class if you’re curious- your first shoe rental is also complimentary. Can’t wait to see if we can sit tomorrow.📌🔙🔚
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🔊Are you a spin junkie?
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#iifym #iifymftw #iifymwomen #iifymfam #macros #macrocounting #flexibledieting #flexiblenutrition #moderationnotdeprivation #macrofriendly #balanceddiet #myfitnesspal #iifymgirls #fitmom #fitfam #failtoplanplantofail #ifitfitsyourmacros #balanceddiet #protein #proteintreat #girlswholift #healthysnack #myfitnesspal #mealprepping #cleaneats #cleantreat #weightloss #spin
😅We’re really killing💀 your feed with these sweaty 💦after pictures, but, we’re doing it for Science.👩🏻‍🔬👩🏼‍🔬 . Today we went to 🚴Bike to the 🎵BEAT, Nat loves ♥️ herself a spin class something fierce and we’ve heard nothing but good things about this night club✨ rendition. . 🎸Tight knit room with black 🌑 lights, loud 🎶music and really sweaty- it was a departure from HIIT and🏋️ weightlifting. While we did miss weights they promised us booty gains, so, #winning . 🎮 🤸Great music and🎉 super fun- it was 50 minutes of intense body wrecking cardio🎈 goodness. They provided towels and cold AFTER towels complete with essential oils for that extra Zen.🎎 . 🏅VERDICT? If you love a body slamming sesh this one is for you. Soaked to the CORE, we literally had no sparkle the whole afternoon after, even with food. 🌀Trashed is an understatement. Try a free class if you’re curious- your first shoe rental is also complimentary. Can’t wait to see if we can sit tomorrow.📌🔙🔚 . 🔊Are you a spin junkie? . . . . . . . #iifym  #iifymftw  #iifymwomen  #iifymfam  #macros  #macrocounting  #flexibledieting  #flexiblenutrition  #moderationnotdeprivation  #macrofriendly  #balanceddiet  #myfitnesspal  #iifymgirls  #fitmom  #fitfam  #failtoplanplantofail  #ifitfitsyourmacros  #balanceddiet  #protein  #proteintreat  #girlswholift  #healthysnack  #myfitnesspal  #mealprepping  #cleaneats  #cleantreat  #weightloss  #spin 
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) 
Ingredients:
60g protein powder (I used @pure_charge_nutrition a plant based protein powder) 
120g bananas 
120g pumpkin 
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) 
Cinnamon 
Pumpkin pie spice 
1tsp vanilla 
Directions: 
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 🤤
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) Ingredients: 60g protein powder (I used @pure_charge_nutrition a plant based protein powder) 120g bananas 120g pumpkin 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) Cinnamon Pumpkin pie spice 1tsp vanilla Directions: 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 🤤
Happy Monday loves! Set myself some new goals for the end of the year and then some for this week that will bring me closer to reaching them! I then proceeded to fail immediately lol. But it’s okay, I’ve already planned how I’m going to fix it! Not giving up that easily 😉
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#whatsonmyplate 👉🏽 zucchini turkey meatballs and spaghetti squash topped with Victoria tomato sauce and mozzarella cheese with the new flavor of booch on the side (which is amazing by the way 😋). Super satisfying, healthy dinner for volume eaters like me! Hope everyone had an amazing and productive Monday! •
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#fitlife #fitchick #fitness #fitfam #iifymwomen #iifym #health #balancedeating #iifymgirls #healthydinner #healthyfood #dinner #food #foodie #blackfitness #blackgirlfitness #girlswholift #girlswholiftheavy #healthylifestyle #nutrition
Happy Monday loves! Set myself some new goals for the end of the year and then some for this week that will bring me closer to reaching them! I then proceeded to fail immediately lol. But it’s okay, I’ve already planned how I’m going to fix it! Not giving up that easily 😉 • • #whatsonmyplate  👉🏽 zucchini turkey meatballs and spaghetti squash topped with Victoria tomato sauce and mozzarella cheese with the new flavor of booch on the side (which is amazing by the way 😋). Super satisfying, healthy dinner for volume eaters like me! Hope everyone had an amazing and productive Monday! • • • #fitlife  #fitchick  #fitness  #fitfam  #iifymwomen  #iifym  #health  #balancedeating  #iifymgirls  #healthydinner  #healthyfood  #dinner  #food  #foodie  #blackfitness  #blackgirlfitness  #girlswholift  #girlswholiftheavy  #healthylifestyle  #nutrition 
When you PR your back squat you celebrate with chicken fajita pizza! 270 pounds and could have done more. Hoping to get to 300 within a year
When you PR your back squat you celebrate with chicken fajita pizza! 270 pounds and could have done more. Hoping to get to 300 within a year
Celina: I peed a little
Kristen: Did you PR?!?!
Celina: Yeah! 
Kristen: Then it doesn’t matter
Celina: I peed a little Kristen: Did you PR?!?! Celina: Yeah! Kristen: Then it doesn’t matter
#Repost @oxygenmagau ・・・
Here is your video sneak peek into this issue of Oxygen Magazine on sale now! Have you got your copy?
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@sophie_ocallaghan_ @hattieboydle @racheljdillon @amberlwalker @lindyolsen @kim.lawless @alanaemily
#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
The above image popped up on my Timeline today, in the above picture we were about to bike The Virginia Creeper Trail in 2013 (gradual downhill the whole way). This past weekend, the bottom picture, we did The Cade's Cove Loop (hills). While I was exhausted afterwards, I felt accomplished to have tackled such a different terrain. Even on rough days the strength that I have gained keeps me motivated to continue. -
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#motivationmonday #slowandsteadywinstherace #iifymgirls #iffym #iifymwomen #macros #countingmacros #fitgirl #flexibledieting #gettingfit #weightlossinspiration #weightlosstransformation #fitnessmotivation #fitnessgoals #weightlossjourney #iifymlifestyle #poppysarmy #fitspo #fitfam
The above image popped up on my Timeline today, in the above picture we were about to bike The Virginia Creeper Trail in 2013 (gradual downhill the whole way). This past weekend, the bottom picture, we did The Cade's Cove Loop (hills). While I was exhausted afterwards, I felt accomplished to have tackled such a different terrain. Even on rough days the strength that I have gained keeps me motivated to continue. - - - #motivationmonday  #slowandsteadywinstherace  #iifymgirls  #iffym  #iifymwomen  #macros  #countingmacros  #fitgirl  #flexibledieting  #gettingfit  #weightlossinspiration  #weightlosstransformation  #fitnessmotivation  #fitnessgoals  #weightlossjourney  #iifymlifestyle  #poppysarmy  #fitspo  #fitfam 
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!
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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!
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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 🍎
Fitness 🏋🏼
Meal planning 🗓
Food prep 🌶🔪
Personal development 🙏🏻
Recipes 📃
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!
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 🍎 Fitness 🏋🏼 Meal planning 🗓 Food prep 🌶🔪 Personal development 🙏🏻 Recipes 📃 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!
Everything was shiny and bright ✨ esp shiny 💦 {PS is it too early for Christmas music? Asking for a friend 😜} First team training in the 📚✅ And it introduced me to some of my fave new things 🔥 KB thrusters ➕ Split squats are on the 🔝 of my fave workout moves 💪🏼 Got some LISS in before class & currently refueling with a smoothie bowl 🍧😋
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#mealprep #foodprep #foodofinstagram #cleaneating #nutrition #instafood #healthyfood #macrorecipes
#macros #iifymwomen  #macrocounting  #macrocounting #fitfoodie #healthylifestyle 
#womenwholift #strongnotskinny #weightroom #lifting #eatcleanliftheavy #bodybuilding #iifym #flexibledieting #powerlifting #muscle #tiuteam #lgteam #girlswithmuscle #fitfam 
#nightshift #nurse
Everything was shiny and bright ✨ esp shiny 💦 {PS is it too early for Christmas music? Asking for a friend 😜} First team training in the 📚✅ And it introduced me to some of my fave new things 🔥 KB thrusters ➕ Split squats are on the 🔝 of my fave workout moves 💪🏼 Got some LISS in before class & currently refueling with a smoothie bowl 🍧😋 … … #mealprep  #foodprep  #foodofinstagram  #cleaneating  #nutrition  #instafood  #healthyfood  #macrorecipes  #macros  #iifymwomen  #macrocounting  #macrocounting  #fitfoodie  #healthylifestyle  #womenwholift  #strongnotskinny  #weightroom  #lifting  #eatcleanliftheavy  #bodybuilding  #iifym  #flexibledieting  #powerlifting  #muscle  #tiuteam  #lgteam  #girlswithmuscle  #fitfam  #nightshift  #nurse 
Made the decision to start doing #insanitymax30 for my cardio again. .
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I bought a year subscription when I went to a much shitter gym because I hated the cardio options. I used insanity max to shred pounds before vacation in May and had incredible results.
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However, I confess that before I was binging on food 2x weekly and drinking 3 times a week. .
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So now I’m excited to see my results with a cleaned up diet, no binges and drinking one glass of wine (if that) in months. Let’s do this 💪🏻 #diet #dietitian #dietitianlife #registereddietitian #health #healthylifestyle #balancehealthylifestyle #nutrition #nutritionist #progressnotperfection #personaltrainer #workout #gym #gymaddict #gymlife #gymrat #iifym #iifymwomen #ifitfitsyourmacros #intuitiveeating #igfitfam #igfitness #girlsthatlift #fitnessjourney #weightlossjourney #macrodieting #macronutrients #macronutrients #micronutrients
Made the decision to start doing #insanitymax30  for my cardio again. . . I bought a year subscription when I went to a much shitter gym because I hated the cardio options. I used insanity max to shred pounds before vacation in May and had incredible results. . However, I confess that before I was binging on food 2x weekly and drinking 3 times a week. . . So now I’m excited to see my results with a cleaned up diet, no binges and drinking one glass of wine (if that) in months. Let’s do this 💪🏻 #diet  #dietitian  #dietitianlife  #registereddietitian  #health  #healthylifestyle  #balancehealthylifestyle  #nutrition  #nutritionist  #progressnotperfection  #personaltrainer  #workout  #gym  #gymaddict  #gymlife  #gymrat  #iifym  #iifymwomen  #ifitfitsyourmacros  #intuitiveeating  #igfitfam  #igfitness  #girlsthatlift  #fitnessjourney  #weightlossjourney  #macrodieting  #macronutrients  #macronutrients  #micronutrients 
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!!
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
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 
Take social media with a pinch of salt. 💁🏻 Tuesday morning reminder. 😘❤️ have a awesome day everyone. 😘 #instagram #socialmedia #society #yourenough #stopcomparing #quotes #progress #selflove #selfworth #blogger #perthisok #thebod #transformationtuesday #girlgains #ukfitfam #healthylifestyle #loveyourself #reminder #tuesday #instadaily #bbg #strongwomen #balance
I’m not one to brag about myself or even post a transformation such as this, but today, I will!  I’ve been working with @coach_conley for one year now, and I am 2+ years postpartum. The journey has been an enjoyable experience. I’ve learned so much about myself and I’ve learned to love myself and my appearance so much more. I get to enjoy food with no restrictions and I’m lucky my husband @andrev82 has supported me and this new journey I decided to embark on when I gave up distance running. I’m determined to be better and I’m dedicated to proving to myself that I can do this. I want my daughter to be able to look up to her mother and aspire to just always be better. Drive and determination set the tone for self motivation. I feel unstoppable and I’m loving myself. Thank you Coach, for helping me be who I’ve always want to be. #fitmom #earlytransformationtuesday #oneyearanniversary #iifym #iifymwomen #ichooseme #health #fitness #fitnesslifestyle #motivation #momswhoworkout #momswholift #momming #liftheavy #dedication #momswithtattoos #momswithmuscles #fitspiration #fitgram #coachconleyforthewin #teamatp #alphatrainingprotocols @alphatrainingprotocols #mycoachesarebetterthanyours
I’m not one to brag about myself or even post a transformation such as this, but today, I will! I’ve been working with @coach_conley for one year now, and I am 2+ years postpartum. The journey has been an enjoyable experience. I’ve learned so much about myself and I’ve learned to love myself and my appearance so much more. I get to enjoy food with no restrictions and I’m lucky my husband @andrev82 has supported me and this new journey I decided to embark on when I gave up distance running. I’m determined to be better and I’m dedicated to proving to myself that I can do this. I want my daughter to be able to look up to her mother and aspire to just always be better. Drive and determination set the tone for self motivation. I feel unstoppable and I’m loving myself. Thank you Coach, for helping me be who I’ve always want to be. #fitmom  #earlytransformationtuesday  #oneyearanniversary  #iifym  #iifymwomen  #ichooseme  #health  #fitness  #fitnesslifestyle  #motivation  #momswhoworkout  #momswholift  #momming  #liftheavy  #dedication  #momswithtattoos  #momswithmuscles  #fitspiration  #fitgram  #coachconleyforthewin  #teamatp  #alphatrainingprotocols  @alphatrainingprotocols #mycoachesarebetterthanyours 
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.)
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!! 🙌🙌
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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!! .
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✨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! 😊 .
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#fitfam #bbgbride #tiubride #tiucommunity #strongereveryday #selfconfidence #beyoutiful #bopo #strongerthanyesterday #happyisachoice #positivemindset #momswithmuscles #momof2 #fitmomsofig #happybodyhappymind #weightlossjourney #womenempoweringwomen #iifymwomen #iifymwomenuk 
#sheliftsbro #yogamama #iifymgirl #deathbykayla #fitlifestyle #workingonmyfitness
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! 😊 . . . . . . . . #fitfam  #bbgbride  #tiubride  #tiucommunity  #strongereveryday  #selfconfidence  #beyoutiful  #bopo  #strongerthanyesterday  #happyisachoice  #positivemindset  #momswithmuscles  #momof2  #fitmomsofig  #happybodyhappymind  #weightlossjourney  #womenempoweringwomen  #iifymwomen  #iifymwomenuk  #sheliftsbro  #yogamama  #iifymgirl  #deathbykayla  #fitlifestyle  #workingonmyfitness 
Enfim postando aqui uma refeição que não pareça um lanche 😜 Meu jantar de hoje foi patinho moído (cozinhei c bem pouca manteiga, adicionei temperinhos e tomate picado pra parecer que era um "molho bolonhesa"), aipim cozido e vagem. Os macros foram 32P+33C+12F. 😘👊🏻#iifym #iifymgirls #dietaflexivel #iifymers #iifymwomen #iifym #dietaflexivelbrasil #flexibledieting #flexiblediet #woman #women #gym #gymmotivation #workout #bodybuilding #fitness #girlswholift #girlsthatsquat #fitnessgirl #muscle #beautiful #healthylifestyle #healthylife #healthy #healthybody #instagood
Enfim postando aqui uma refeição que não pareça um lanche 😜 Meu jantar de hoje foi patinho moído (cozinhei c bem pouca manteiga, adicionei temperinhos e tomate picado pra parecer que era um "molho bolonhesa"), aipim cozido e vagem. Os macros foram 32P+33C+12F. 😘👊🏻#iifym  #iifymgirls  #dietaflexivel  #iifymers  #iifymwomen  #iifym  #dietaflexivelbrasil  #flexibledieting  #flexiblediet  #woman  #women  #gym  #gymmotivation  #workout  #bodybuilding  #fitness  #girlswholift  #girlsthatsquat  #fitnessgirl  #muscle  #beautiful  #healthylifestyle  #healthylife  #healthy  #healthybody  #instagood 
From Pancakes to @musclemac2016 and hotdogs, ending my Monday off right!! I found this stuff late into my macro journey but it’s turning out to be one of my staples. This already has great macros but I always pair with another meat just to add to my protein intake. This here is half the box with one @preschoice free form pork frankfurters.  I added extra cheese and butter #becausefats •. Well off to try and watch #thewalkingdead IF, I can just find a good feed 🤦🏾‍♀️ #firstworldproblems #macncheesenhotdogs 
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Total macros are 59c 34f 30 but for a full total of what I eat in a day see MFP •raebuk•
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#fit #fitfam #fitgirl #fitsperation #fitnessgoals #fitness #fitnessmotivation #ifitfitsyourmacro
#fitchick #goaldigger #instafitness #iifym #iifymgirls #iifymwomen #flexibledieting #macros #flexibledieter #weightloss #weightlossjourney #girlgains #weightlosstransformation #strongnotskinny #girlswholift #theflexibledietinglifestyle #poppysarmy #foodjournal
From Pancakes to @musclemac2016 and hotdogs, ending my Monday off right!! I found this stuff late into my macro journey but it’s turning out to be one of my staples. This already has great macros but I always pair with another meat just to add to my protein intake. This here is half the box with one @preschoice free form pork frankfurters. I added extra cheese and butter #becausefats  •. Well off to try and watch #thewalkingdead  IF, I can just find a good feed 🤦🏾‍♀️ #firstworldproblems  #macncheesenhotdogs  _ _ _ Total macros are 59c 34f 30 but for a full total of what I eat in a day see MFP •raebuk• _ _ #fit  #fitfam  #fitgirl  #fitsperation  #fitnessgoals  #fitness  #fitnessmotivation  #ifitfitsyourmacro  #fitchick  #goaldigger  #instafitness  #iifym  #iifymgirls  #iifymwomen  #flexibledieting  #macros  #flexibledieter  #weightloss  #weightlossjourney  #girlgains  #weightlosstransformation  #strongnotskinny  #girlswholift  #theflexibledietinglifestyle  #poppysarmy  #foodjournal 
Transformation Tuesday on ma birthdayyyy 🦄💁🏼🎈 4 year difference... is it even the same person 🤔😂 Complete lifestyle and mindset change and I’m never going back to that place. So so happy and big big plans for tha future 😏😏🤓👸🏼 #mindset #lawofattraction #positivemind #transformation #transformationtuesday #legs #legday #legtransformation #glutes #lifestylechange #positive #goals #iifym #iifymgirls #iifymwomen #flexiblediet #fitfam #ukfitfam #fitfamuk #fitness #instafit #macros #fitbit #girlswholift #weights #weightloss #bbg #bbggirl #birthday #future
Transformation Tuesday on ma birthdayyyy 🦄💁🏼🎈 4 year difference... is it even the same person 🤔😂 Complete lifestyle and mindset change and I’m never going back to that place. So so happy and big big plans for tha future 😏😏🤓👸🏼 #mindset  #lawofattraction  #positivemind  #transformation  #transformationtuesday  #legs  #legday  #legtransformation  #glutes  #lifestylechange  #positive  #goals  #iifym  #iifymgirls  #iifymwomen  #flexiblediet  #fitfam  #ukfitfam  #fitfamuk  #fitness  #instafit  #macros  #fitbit  #girlswholift  #weights  #weightloss  #bbg  #bbggirl  #birthday  #future 
Nothing like a purple smoothie to brighten up this rainy day. One of my favorite smoothie combos: cherry AB snickerdoodle • cashew milk • 2 T oats • 1 scoop collagen •  1/2 scoop @pescience snickerdoodle protein • 1/3 frozen banana • 2/3 c frozen cherries • big spoonful of almond butter • #smoothielife #shakelife #proteinsmoothie #superfoods #superfoodsmoothie #collagencrew #collagen #oats #healthymeals #mealprep #proteinsmoothie #realfood #fuel #goodmoodfood #nevermissamonday #mondaymotivation #mealprepmonday #fitchick #healthylife #iifymwomen #bbggirls #eattobefit #eathealthy #gym #gymgirl #fitfam #healthyfoodtogo #cltfitness #healthygirl
Nothing like a purple smoothie to brighten up this rainy day. One of my favorite smoothie combos: cherry AB snickerdoodle • cashew milk • 2 T oats • 1 scoop collagen • 1/2 scoop @pescience snickerdoodle protein • 1/3 frozen banana • 2/3 c frozen cherries • big spoonful of almond butter • #smoothielife  #shakelife  #proteinsmoothie  #superfoods  #superfoodsmoothie  #collagencrew  #collagen  #oats  #healthymeals  #mealprep  #proteinsmoothie  #realfood  #fuel  #goodmoodfood  #nevermissamonday  #mondaymotivation  #mealprepmonday  #fitchick  #healthylife  #iifymwomen  #bbggirls  #eattobefit  #eathealthy  #gym  #gymgirl  #fitfam  #healthyfoodtogo  #cltfitness  #healthygirl 
Food feeds the tummy but love feeds the soul🌞💚🍃 easy yummy oats with some raisins, almonds, and soy milk plus a bit of cinnamon. #vegan #veganrecepies #govegan #veganlove #lovefoods #loveanimals #healthy #nodairy #loveveganfood #healthyfood #bevegan #vegan #vegansofig #veganfoodlovers  #powerdbyplants #plantbased #veganfood #cleaneats #veganfoodshare #whatveganseat #iifym #iifymgirls #iifymfoods #lovemacroslifestyle #countyoumacros #iifymforlife #iifymwomen #iifymforthewin
Food feeds the tummy but love feeds the soul🌞💚🍃 easy yummy oats with some raisins, almonds, and soy milk plus a bit of cinnamon. #vegan  #veganrecepies  #govegan  #veganlove  #lovefoods  #loveanimals  #healthy  #nodairy  #loveveganfood  #healthyfood  #bevegan  #vegan  #vegansofig  #veganfoodlovers   #powerdbyplants  #plantbased  #veganfood  #cleaneats  #veganfoodshare  #whatveganseat  #iifym  #iifymgirls  #iifymfoods  #lovemacroslifestyle  #countyoumacros  #iifymforlife  #iifymwomen  #iifymforthewin 
Protein (@foodlion grilled, boneless, skinless chicken breast), carbs (@harristeeter steamed broccoli), and fats (@fiberone cookies and cream protein bar)- it’s what’s for dinner before class this evening 🤷🏼‍♀️ #ThePowerOfShe #IIFYM #IIFYMWomen #XXFitness #PowerliftingWomen #WomenWhoLift #FitFriday #TGIF #FlexFriday #Fit #FitWomen #Fitness #FitTip #WillSquatForFood #BootyBySquats #FueledByPeanutButter #EatClean #CleanEating #BroFood #SmartSnacking #OhItFits #WarriorsOfFitness #BalancedIntake #MealPrep #MealPrepping
Protein (@foodlion grilled, boneless, skinless chicken breast), carbs (@harristeeter steamed broccoli), and fats (@fiberone cookies and cream protein bar)- it’s what’s for dinner before class this evening 🤷🏼‍♀️ #ThePowerOfShe  #IIFYM  #IIFYMWomen  #XXFitness  #PowerliftingWomen  #WomenWhoLift  #FitFriday  #TGIF  #FlexFriday  #Fit  #FitWomen  #Fitness  #FitTip  #WillSquatForFood  #BootyBySquats  #FueledByPeanutButter  #EatClean  #CleanEating  #BroFood  #SmartSnacking  #OhItFits  #WarriorsOfFitness  #BalancedIntake  #MealPrep  #MealPrepping 
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.
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.
Back on that Monday grind. I haven’t made this in a long time but went for it using @skinnytaste as inspiration. Cauliflower fried rice with chicken, egg, some peas and carrots, and @traderjoes cilantro wontons. This will do. Now time to grind. #bbg#bbgprogress#chi#chifit#iifym#iifymgirls#girlswholift#strongisthenewskinny#iifymwomen#tiu#fitgirlsguide#dinner#food#foodblogger#foodblog#wcbc#windycitybloggers#chicagoeats#mealprep#whatsfordinner
I ate this delicious pint of ice cream last night and it was on point! Awesome consistency and flavor! It also fit my macros since I intermittent fasted until after 5pm 😳. Had to eat like 1450 calories in 5hrs but I did it and was totally fine. •
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#breyersdelights #🍨 #macrofriendly #yum #iifymgirls #delicious #iifym #iifymwomen #fitgirl #fitfam #fitliving #intermittentfasting #fitlife #fitlifehappylife #flexibledietinglifestyle #flexibledieting #🍦 #mealprepsunday #raspberrychocolate
I ate this delicious pint of ice cream last night and it was on point! Awesome consistency and flavor! It also fit my macros since I intermittent fasted until after 5pm 😳. Had to eat like 1450 calories in 5hrs but I did it and was totally fine. • • • #breyersdelights  #🍨 #macrofriendly  #yum  #iifymgirls  #delicious  #iifym  #iifymwomen  #fitgirl  #fitfam  #fitliving  #intermittentfasting  #fitlife  #fitlifehappylife  #flexibledietinglifestyle  #flexibledieting  #🍦 #mealprepsunday  #raspberrychocolate 
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
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 #
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  #
Brussel sprouts and fancy bacon on pizza
Brussel sprouts and fancy bacon on pizza
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!!
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!!
Evening,
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There is literally macro friendly alternatives to everything now, if you are in that way inclined of course 😳
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Here we have:
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👌 Strong Roots Sweet Potato Fries
👌 Denny Fire and Smoke Pulled Pork from Dunnes
👌 A Slimbo
👌 Reduced Sugar and Salt Ketchup
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Featured also is a very macro unfriendly dog called Mowgli, who received none of the above, despite that face....as he is on a cut #forthepastthreeyears
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Until next time 🍼🍼🍼
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#liftsmileenjoy #liftheavybestrong #macros #iifym #ifitfitsyourmacros #iifymgirls #iifymwomen #fitfam #ukfitfam #irishfitfam #galwayfitfam #corkfitfam #fitspo #fitsporation #bendunne #bendunnesandyford #strengthtraining #physique #girlswholift #girlswhosquat #gymshark #gymbunny #gymsharkwomen #weightloss
Evening, * There is literally macro friendly alternatives to everything now, if you are in that way inclined of course 😳 * Here we have: * 👌 Strong Roots Sweet Potato Fries 👌 Denny Fire and Smoke Pulled Pork from Dunnes 👌 A Slimbo 👌 Reduced Sugar and Salt Ketchup * Featured also is a very macro unfriendly dog called Mowgli, who received none of the above, despite that face....as he is on a cut #forthepastthreeyears  * Until next time 🍼🍼🍼 * #liftsmileenjoy  #liftheavybestrong  #macros  #iifym  #ifitfitsyourmacros  #iifymgirls  #iifymwomen  #fitfam  #ukfitfam  #irishfitfam  #galwayfitfam  #corkfitfam  #fitspo  #fitsporation  #bendunne  #bendunnesandyford  #strengthtraining  #physique  #girlswholift  #girlswhosquat  #gymshark  #gymbunny  #gymsharkwomen  #weightloss 
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 😍🙌🏽
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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! 💪🏽
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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! 📧⬆️
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#ifitfitsyourmotherhood #fitmom #mombod #iifymprep #contestprep #competitionprep #naturalbodybuilding #drugfreebodybuilding #naturalphysique
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! 📧⬆️ - #ifitfitsyourmotherhood  #fitmom  #mombod  #iifymprep  #contestprep  #competitionprep  #naturalbodybuilding  #drugfreebodybuilding  #naturalphysique 
*Takes hump day photo*
*Doesn’t post it on hump day* 🤓
Today’s leg day though so it’s fine 🤗🍑
👇🏼Today’s workout!
🔹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 💕
*Takes hump day photo* *Doesn’t post it on hump day* 🤓 Today’s leg day though so it’s fine 🤗🍑 👇🏼Today’s workout! 🔹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 💕
190 lbs. Still confident. Still working on myself.
190 lbs. Still confident. Still working on myself.
Pic of the smoothie I just made cause it’s unreally pretty & I’m trying to occupy my time while my college is on lockdown while the police try to hunt down some wacko roaming around w a gun 🙃
Pic of the smoothie I just made cause it’s unreally pretty & I’m trying to occupy my time while my college is on lockdown while the police try to hunt down some wacko roaming around w a gun 🙃
Why would I be a “glass half full” kind of person when the glass is filled with Sir Walter’s Red and I can fill it to the top? 🤷🏻‍♀️🍷🤗 #sirwaltersred #franklinhillvineyards
Why would I be a “glass half full” kind of person when the glass is filled with Sir Walter’s Red and I can fill it to the top? 🤷🏻‍♀️🍷🤗 #sirwaltersred  #franklinhillvineyards 
Food composition: does it matter?
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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.
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:
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✅ 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!
#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
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?
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?
Delicia!!!
@Regranned from @pedacinhofit -  Repost @foodmakersbr
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🍃MISTO QUENTE COM PÃO DE QUEIJO DE FRIGIDEIRA
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INGREDIENTES:
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Massa
02 ovos
02 colheres (sopa) de requeijão
04 colheres (sopa) de polvilho azedo
01 fatia de presunto em tiras
01 fatia de muçarela
01 rodela de tomate
Sal
Orégano
Fio de azeite
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MODO DE FAZER:
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Massa:
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Coloque em uma vasilha os ovos, o requeijão, o polvilho azedo e um pouco de sal, mexa até formar uma massa homogênea.
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Montagem:
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Em uma frigideira antiaderente quente coloque metade da massa.
Adicione o presunto, o queijo, o tomate e tempere com sal, pimenta, orégano e um fio de azeite.
Cubra com a outra metade da massa.
Tampe para cozinhar o centro do misto quente.
Deixe dourar, vire, e doure do outro lado.
Então é só servir e se deliciar!
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#foodmakers #vídeo #receita #pãodequeijo #misto #frigideira #crepioca #tapioca #receitasfit #outubrorosa #iifymwomen #dietaflexivel #dietaflexible #cabenosmacros #dieta #iifymgirls #iifym #iifymwomen #pao #paofit #domingo #receitas #food #paodequeijofit #mistoquente #paodequeijodefrigideira #paodefrigideira - #regrann
Delicia!!! @Regranned from @pedacinhofit - Repost @foodmakersbr ➖➖➖➖➖➖➖➖➖➖➖➖ 🍃MISTO QUENTE COM PÃO DE QUEIJO DE FRIGIDEIRA . INGREDIENTES: . Massa 02 ovos 02 colheres (sopa) de requeijão 04 colheres (sopa) de polvilho azedo 01 fatia de presunto em tiras 01 fatia de muçarela 01 rodela de tomate Sal Orégano Fio de azeite . MODO DE FAZER: . Massa: . Coloque em uma vasilha os ovos, o requeijão, o polvilho azedo e um pouco de sal, mexa até formar uma massa homogênea. . Montagem: . Em uma frigideira antiaderente quente coloque metade da massa. Adicione o presunto, o queijo, o tomate e tempere com sal, pimenta, orégano e um fio de azeite. Cubra com a outra metade da massa. Tampe para cozinhar o centro do misto quente. Deixe dourar, vire, e doure do outro lado. Então é só servir e se deliciar! . . . #foodmakers  #vídeo  #receita  #pãodequeijo  #misto  #frigideira  #crepioca  #tapioca  #receitasfit  #outubrorosa  #iifymwomen  #dietaflexivel  #dietaflexible  #cabenosmacros  #dieta  #iifymgirls  #iifym  #iifymwomen  #pao  #paofit  #domingo  #receitas  #food  #paodequeijofit  #mistoquente  #paodequeijodefrigideira  #paodefrigideira  - #regrann 
@kattyeyez is alternative Barbie, I am working towards being muscle Barbie... Slowly but surely.
@kattyeyez is alternative Barbie, I am working towards being muscle Barbie... Slowly but surely.
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. 🔥🔥
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. 🔥🔥
Hurry get your room ready, the patient is here...... waiting....... #scrublife #ornurse
Hurry get your room ready, the patient is here...... waiting....... #scrublife  #ornurse 
First mirror selfie in the new place. Yes, the walls are mustard yellow. And you know what? I might just keep them that way. #fightme

#selfie #loveyourselfie #workinprogress #girlswithmuscles #swolfie #wherearemyboobs #fitfam #iifym #iifymwomen #iifymgirls #countyourmacros #fluffy #fatty
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 
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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 😉
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 😉
So many pancakes 🥞 in my feed the last few days, so if you can’t beat ‘em I must join in the fun 😄. These are Pumpkin Protein @kodiakcakes •
I made a double batch of these tasty stacks and in them are:
🎃 54g Pumpkin Kodiak Cakes
🎃 101g eggs
🎃 62g @Pescience gourmet vanilla protein powder
🎃 125ml unsweetened vanilla almond milk
🎃 1 tsp baking powder
🎃 Mix all ingredients and let sit in a hot water bath for 5-10 min.  Makes them fluffier as per my Chef 👨‍🍳 🎃Then pour into a hot oil sprayed pan and flip until cooked
🎃 I then mixed 63g of @oikos FF vanilla and @chobani pumpkin harvest greek yogurt and layered it in between each stack, topped with remaining mixture, including the flip part of the chobani (pie crust pieces, pecans and glazed pumpkin seeds) and lastly added 28ml of maple syrup et voilà.  If you try, hope you enjoy 😉 #satisfiedtummy #proteinpancakes
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Macros 77c 23f 52p
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#fit #fitfam #fitgirl #fitsperation #fitnessgoals #fitness #fitnessmotivation #igfit #ifitfitsyourmacro
#fitchick #goaldigger #instafitness #iifym #iifymgirls #iifymwomen #flexibledieting #macros #flexibledieter #weightloss #weightlossjourney #girlgains #weightlosstransformation #strongnotskinny #girlswholift #theflexibledietinglifestyle #poppysarmy #foodjournal
So many pancakes 🥞 in my feed the last few days, so if you can’t beat ‘em I must join in the fun 😄. These are Pumpkin Protein @kodiakcakes • I made a double batch of these tasty stacks and in them are: 🎃 54g Pumpkin Kodiak Cakes 🎃 101g eggs 🎃 62g @Pescience gourmet vanilla protein powder 🎃 125ml unsweetened vanilla almond milk 🎃 1 tsp baking powder 🎃 Mix all ingredients and let sit in a hot water bath for 5-10 min. Makes them fluffier as per my Chef 👨‍🍳 🎃Then pour into a hot oil sprayed pan and flip until cooked 🎃 I then mixed 63g of @oikos FF vanilla and @chobani pumpkin harvest greek yogurt and layered it in between each stack, topped with remaining mixture, including the flip part of the chobani (pie crust pieces, pecans and glazed pumpkin seeds) and lastly added 28ml of maple syrup et voilà. If you try, hope you enjoy 😉 #satisfiedtummy  #proteinpancakes  _ _ Macros 77c 23f 52p _ #fit  #fitfam  #fitgirl  #fitsperation  #fitnessgoals  #fitness  #fitnessmotivation  #igfit  #ifitfitsyourmacro  #fitchick  #goaldigger  #instafitness  #iifym  #iifymgirls  #iifymwomen  #flexibledieting  #macros  #flexibledieter  #weightloss  #weightlossjourney  #girlgains  #weightlosstransformation  #strongnotskinny  #girlswholift  #theflexibledietinglifestyle  #poppysarmy  #foodjournal 
#motivationmonday #realitycheck #accountability #timetocopon
Whatever you want to call it I'm posting this horrendous picture of me to get me to cop the f**k on and get back on track.
Last couple of weeks my social life has completely taken over. Don't get me wrong I'm really happy, enjoying time with my boyfriend and friends. There was my birthday, a wedding, celebrations, comedy gigs and nights out back to back. I got complacent and a bit lazy, had the whole f**k it I'll start next week.
It's spiralled and now I'm here, completely uncomfortable in my own skin, squeezing into my clothes. 
I know this is the kick up the arse I need to post progress pics, track food, and get my usual gym routine back. 
#rant #irishfitfam #fitfam #progress #iifymwomen #iifym #motivation #motivated #liftinglife #gym #choices #backontrack #cardio #weighttraining #weightlifting #weightlossjourney #weightgain #trainingday #fitness #fitnessmotivation #fit #fitgirl #fitnessjourney
#motivationmonday  #realitycheck  #accountability  #timetocopon  Whatever you want to call it I'm posting this horrendous picture of me to get me to cop the f**k on and get back on track. Last couple of weeks my social life has completely taken over. Don't get me wrong I'm really happy, enjoying time with my boyfriend and friends. There was my birthday, a wedding, celebrations, comedy gigs and nights out back to back. I got complacent and a bit lazy, had the whole f**k it I'll start next week. It's spiralled and now I'm here, completely uncomfortable in my own skin, squeezing into my clothes. I know this is the kick up the arse I need to post progress pics, track food, and get my usual gym routine back. #rant  #irishfitfam  #fitfam  #progress  #iifymwomen  #iifym  #motivation  #motivated  #liftinglife  #gym  #choices  #backontrack  #cardio  #weighttraining  #weightlifting  #weightlossjourney  #weightgain  #trainingday  #fitness  #fitnessmotivation  #fit  #fitgirl  #fitnessjourney 
Make working out fun and you'll never be bored, and the kids will learn to love it as well! 😜😜#myminime #familyfun #workout #fun #fitness #fitfam #workhardplayharder #laugh #dance #besilly #momstrength #momlife #fitspo #mondaymotivation #fitstagram #mommy #iifymwomen #workout #wod #fitnessambassador #healthcoach #livelifehappy
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
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 
Yes yes yessssss my day just got so much better thanks to @inkedupbarbieb 😘 fave! Well, one of my many faves 😏🍫❤️#chocolate #chocoholic #mars #peanutbutter #peanutbuttertwix #twix #iifym #iifymgirls #iifymwomen #flexibledieting #personaltrainer #foodie #foodisfuel #nourishnotpunish #stronggirls #girlswholift #girlswithmuscle #girlswithabs