Chest mirror pic. "Is how you get the 🐱 😂
Time to get serious.
Internally on 1st thru middle half second
Bitter, hiding, fear, doubt
Heavier, sadder, complaining
Wishing had another fit chest instead of working more b
Envious. Conditioned to do what everyone else does especially buying into the get better health, fast within weeks programming. Acceptance of mediocrity/limiting TO
better, not ashamed to revealing the surface. Faith, no doubts, lighter, happier, no longer running from reality. Changing perspective to facing all things and all else seeming like noise. Especially critics in/out my head. Condition self to work harder, smarter. Putting #effort and attention into replenishing vision/image of what was dimenish. Limitless
During all pics on this post. Finally took ownership of the BOD.
Took ALOT of seeking & constructing 🚧 to get to the point of embracing to flex off the pecs.
No longer kept em hidden from mirror/phone
Realising action is comes with difference who we are and what our desired body could be.
And keeping our ignore game 💪 strong from overwhelming sources that claim to help body issues/stubborn growth.
It's our PSYCHE/PHYSICAL for our long term gains that gets it
Train #Chest only once per week
Do only Monday's
Give up form to load up/lift heavy
Light/heavy dumbbell/barbell presses hypertrophy sets
Push-ups goal of 75 daily
Train pecz at least 2/3/4 weekly
Last but not least really really like yourself/body during the worst
To SCORE the love for yourself/body part at its best.
1st & 2nd pic viewed gains changes As a linear path. But seeing/doing as simple will make you look forward to staying stagnant of "the fug it" starter pack of chest fluff.
Over "holy shit" advancing pack of chest forming but not on final form look.
Unrealistic/linear = giving up
Enjoyable/Realistic/Opened = keeping up
It's that time, you know the time between Thanksgiving and Christmas, when statistics show the average person packs on a few extra pounds. 😳 You don't have to be a statistic. You don't have to set yourself back even further from your goals for the new year. I got you covered! 🎁
I am looking for TEN new ladies for my Holiday Survival Challenge...you will learn how to eat right, get into a routine of working out, burn off the holiday stress, all while enjoying your holidays and not depriving yourself. 🤗
If you're ready to get a jumpstart on your New Years goals, message me asap to reserve your spot.
First come, first serve. 📲
Eat more food. Lose more weight.💪
_ #Repost @rx2_fitness
This is a common quote spouted off by the "celeb" nutritionists. You know the ones, they have catchy branding, books to sell, and a bunch of phrases of some sort that makes you chuckle to yourself for no apparent reason.
Hmmmm, that reminds me. I need to get myself a catchy phrase that relates to fajitas in some way....
That can sometimes be related to the term "Starvation Mode", but that's a whole other post in itself.
So how does eating more actually help you lose weight?
There are a few ways this can work but this one way is one I commonly come across with clients. Especially with the ole' females out there that love to say they're only eating 1000 calories a day while signing up for every gym class' and bootcamp under the sun.
I'm being genuine here, though. Stay with me.
First. Dietary adherence.
What tends to happen here is that someone may go all out on a strict diet regime and are sticking to it really well.
For 4-5 days.
What then happens is the routine of the working weeks has ended and we're now surrounded by distractions and social events.
Which means, the diet may end up looking like so:
Monday - 1200 cals
Tuesday - 1200 cals
Wednesday - 1200 cals
Thursday - 1200 cals
Friday - 1400 cals
Saturdays - 3500 cals
Sunday - 3500 cals
Totalling = 13,200 calories
You see the issue here?
So now, by eating MORE, it may then look like so:
Monday - 1550 cals
Tuesday - 1550 cals
Wednesday - 1550 cals
Thursday - 1550 cals
Friday - 1550 cals
Saturdays - 1550 cals
Sunday - 1550 cals
Totalling = 10,800 calories
It's like.... magic or something.
This means that by eating more on a daily basis there is less desire to go on an all-out binge mission over the weekend.
Sure, there will still be desires, but these can be worked around by applying fasting or going on a protein sparing modified fast throughout the day.
The point is, it's not the actual "eating more" that's magically making the weight drop off.
It's HOW it's applied.
Dietary success requires dietary adherence.
Though turkey days over, if your families like mine... left overs for daaaayss. 😂 🍗🥗🍢🎂🍥
Maybe this chart can help navigate back before we go too far off track.
Hope you day was filled with great food and even better company.
It’s the day after Thanksgiving. Time to get back on track. One off day isn’t going to hurt. Focus on these big things.
#Repost @cartergood (@get_repost)
💥How To Stay Consistent With Your Weight Loss Plan💥
The ONLY way you’re going to have a successful weight loss journey is from being consistent in the long run ✅
You see, you could follow the most extravagant, science-backed 👩🔬, testimonial-driven program ever created. If you’re not consistent, you’re not going to get results — guaranteed.
Often, the reasons people fail is that they follow ridiculously complicated plans that have 101+ moving parts ⚙️...
• You have to follow a strict meal plan
• Count every single calorie and macro
• Work out 6+ days a week
• Do a “strategic mix” of elliptical endurance training & fat loss shadow boxing to maximize your fat burning potential 🔥🥊 …
You get the point. It can get a bit overwhelming, and when things are overwhelming, it's harder to make 'em stick 😰
Which is why I'm a big fan of keeping things as simple as possible. Cuz the simpler your plan, the easier it’s going to be to stay consistent and achieve your long-term fitness goals! 😊
Firstly, it should be focused on the BIG rocks. You know, the 20-30% of things that’ll deliver 80-90% of your results. Secondly, find others for support. The cool thing about the interwebz is that you can find support with folks from around the world 🌎!
Thirdly, make sure the things you’re doing are things you ACTUALLY enjoy 👍. Seems like a no-brainer, but lots of peeps think their weight loss plan has to be miserable to be effective. Well, it doesn't, and shouldn't be.
Finally, remember that this isn’t a race 🏁🙅♂️! Sure, losing weight is a short-term process, but living a healthier lifestyle is a lifelong commitment.
#weightlosstips#weightloss#weightlossfood#weightlosshelp#weightlosschallenge#fatloss#fatlossfood fatlosshelp #fatlosstips#fitness#fitnessboy#fitnessmom#fitnessgirl#fitnesscoach#fitsporation#fitspiration#fitfam#fitnessaddict#fitnessaddicted#nutrition#consistency#compoundeffect#strengthtraining#adamclarkfitness#personaltrainer
#Repost @surefatloss (@get_repost)
Love this post by @sam_xceedfit about starting your fitness journey NOW vs. waiting until January. 💪💪💪 Tag a friend and encourage them to start their fitness journey NOW!
. . .
💥Should you Start your Journey in the Holiday Season?💥
🎅🏼It’s the most wonderful time of the year (that’s how the song goes) but yes, with Christmas (and thanksgiving for my American friends) almost upon us, there’s going to be a tendency to over indulge and let’s be honest, get fat like Santa himself. He needs to start pushing his sleigh for 5 rounds of 30s 😂😂
🏋️♂️Anyway, it’s common whenever there’s holidays coming up, for people who are thinking about starting their health and fitness journey, to delay it and wait till January. I’ve spoken before about there never being a perfect time to start. The stars will never perfectly align, I’m afraid .
🍻Now, you might be sitting there saying, ‘Shut up Sam, let me enjoy my Christmas and get fat! I’ll start in January.’ Hey, that’s fine. You do what you want. I know I’m planning to eat lots over Christmas too. Fact is, I started my health and fitness journey 13 years ago...
🍏And as you can see on the left hand side, there are many advantages for starting now rather than leaving it till January. Even if it’s for fat loss alone. Imagine having 30lbs to lose in Jan when you could have only had 10lbs if you started now. That’s enough to make people depressed and not start at all! Trust me I’ve seen it happen 🙈
👨💻I’m confident in knowing my online coaching clients have the knowledge and experience to at least offset some of the holiday food so when they come back in January they will be back to normal weight in a few weeks. It’s a much better place to be
🤔 If you’re thinking it’s only 5 weeks till Christmas there’s no point. Instead think what you can accomplish in those 5 weeks. That’s called a positive and proactive mindset. You should try it sometime 👍
❓Questions? Drop ‘em below and feel free to share this information 🤗
. . .
My looooord your girl is making gains (finally I can see them)😋 Building muscle in my upper body since losing close to 100lbs is pretty damn hard but I’m determined... I can’t wait to lean out and progress over the next 27 weeks and see all the hard work I’ve put in, I already know my legs are going to be jacked as f****, just need to keep the Booty in tack😭😂🍑 —-> powered by @wrkethicsupps Break the Mold BCAAS (amazing ratio) and Hard Work pre 💪🏽 use “kzee” to save 😍😘 —-> @flexpastreality is releasing SO SO SO SO SOON OMG!!!!! First 48 hours are going to have some wicked deals... & guys I am currently accepting new “extreme transformation clients” 👩🏼💻 if you are looking at completely transforming your physique for good (life long results) 🎉then head over to Kzeefitness.com and sign up today and join the @kzeefitfam 💗 You’ll get customized training, check ins, knowledge,support and more!!! Prices are increasing for new members in January!!! BABBB will not be increasing in price but there will be a bomb ass deal when you purchase a “Progress Booty Hat” 🍑💪🏽 #fitness#fitspo#weightloss#weightlossjourney#transformation#motivation#inspiration#youtuber#workoutvideo#prep#figurecompetitor#curvy#muscle#fitchick#tips#weightlosstips#bodybuilding#bodygoals#bodypositive#selflove#athlete#sponsored#fitnessmotivation#fitnessmodel#fitnessjourney /// LIKE AND COMMENT TO WIN A FREE Fit N Thick guide ;) time to get juicy!
Proper hydration is one of the most important aspects to enhance performance and minimize health risks for athletes. 🏋️♀️ A quick way to check your fluid needs during exercise is to weigh yourself before and after exercise. Even a sweat loss of less than 2% of your body weight can lead to decreased muscle function and ability of the brain to stay focused.
Make sure to stay hydrated by consuming at least 500 mL of fluid in the few hours before exercise, drink enough during exercise to prevent weight loss, and replenish after exercise at a rate of 500- 700 mL per pound of sweat lost. #FuelMoreFunctionally
Put my two slices of pie from yesterday to work today with a killer shoulder pump! 🔥Oh and guess what...one day of some foods didn’t make me gain 20lbs (Jacqueline..your very own mythbusters🤣) but I did gain 1.5lbs. Why? Because I ate ham and ham has a ton of sodium! Also, some of my side dishes had sodium! Your body will retain some water which is causing some “weight gain” from increase of sodium and other things your body isn’t used to from your every day nutritional intake and by flushing my body out and making sure I hit my water intake I’ll be back to “normal” in a day or two! Feeling good and got a great pump! 🤗 Can’t day it enough! Time to drink my Post-workout shake and keep chugging along my water intake 💦💦
Oh how I’ve been loving the AZ ☀️ Over the holiday season, stay constantly active to work off your feasting!
Creating and enjoying active lifestyle:👇
• Helps control weight
• Boosts your energy.
• Promotes better sleep.
• Improves your sex life.
PM for more on creating an active lifestyle! 😘
Do you find yourself stuck with your weight loss journey and can’t figure out why? This could be the reason!
I fully understand that during the week it’s easier to stay on plan because you have your schedule. But when the other three days come, all hell breaks lose with unconscious snacking and total derailment of the program.
See what happens is when you consume all these calories during the weekend, it takes half of the next week to burn off all the excess calories you consumed from the prior weekend! By the time you get to a deficit again it’s Friday and the system repeats itself.
The best way to keep the snacking and unhealthy meals to a minimum is to allow yourself only one cheat meal a week. This way, you still get to have the foods you enjoy while staying on track 98% of the week. You can’t eat like garbage 3 out of the 7 days and expect to make actual progress. Try cutting the junk down by focusing on one meal where you don’t worry about how many calories it is.
PS. I probably wouldn’t recommend going out and eating an entire large pizza yourself for this meal but a couple slices won’t kill your progress.
"Today in the gym I have a few questions about how to get a great extraction which is the same amount of force required to break someone's nose"⠀
You can tell I love a good coffee! 😜☕👌 #projectfitnessjourney#weightlosswithoscar#fattofitfoodie ⠀
What does your predictive text come up with?
Did I mention yet today that ketones have completely changed my life?! 🦄🌈💯👏🏼 YOU GUYS HOW IS THIS ME?! 😭
My face, cheeks--peep that leg transformation, not to mention my hips finally fit in the pic😳
I CANT EVEN🙈
Since August I've had nothing but-- ✨BETTER, all day long energy ✨FAT loss 💥 ✨BETTER sleep 💯 ✨Appetite suppression ✨BETTER mood 💕
ALL AROUND #BEASTMODE
And lucky for you--
ALL ketones are 25 % off today 😍
Which includes boss babe packs🔥
I've never seen a ketone sale THIS BIG since I joined-- So if I were you--
I'd HOP ON IT🎉
Link in my bio! 👊🏼💯
A helpful reminder if you’re feeling guilty about all the food you ate yesterday, you do not need to earn your food. Ever. -
You don’t need to run X miles to burn off that pie, or do X burpees to burn off the mashed potatoes. -
So you ate more than you usually do. So what? It’s one day. Just do your best to get back to your normal routine and try not to guilt yourself for enjoying your holiday.
💥WHAT REALLY MATTERS💥
🤷♂️How to be healthy on holidays like thanksgiving? Don’t be. #easywins
🦃Throughout the week I saw a lot of content out there about “how to be healthy for thanksgiving” or “the perfect thanksgiving workout” and “tips to surviving thanksgiving dinner”.
🧐And I really didn’t understand it.
😕I mean, I get that people are trying to help but I’ve just never thought about it that way.
🍕Health and fitness is a big part of my life but... it’s just a PART of my life.
👨👩👦👦I mean shoot, what do I️ live healthy for? So I️ can feel good because when I feel good, I can show up as my best self... FOR MY FRIENDS AND FAMILY.
🥓When I go into things like Thanksgiving I literally have zero thoughts about my fitness goals or fitness in general because that’s not what it’s about.
❤️Instead of telling you to grab the smallest plate you can find or to skip dessert, i just truly hope you were able to forget the weight you want to lose or the “gainz” you want to make for ONE DAY and actually enjoy what really matters.
🤯And on top of that, I also want you to know that ONE DAY of unhealthy eating is not going to do anything anyways!
ITS WHAT YOU DO NEXT THAT MATTERS.
😎Another reason I never sweat thanksgiving or any other holidays is because I’m going right back into my regular routine when I wake up.
The 80-20 principle is a real thing!
💪So what are you going to do now? Are you going to get back into your normal routine? Or are you going to eat pumpkin pie for breakfast until New Years?
🙌THATS what really matters. Remember that!
👊🏼•Teaching you guys macros from every angle possible• 👊🏼
👉🏼 Felt like laying out some concrete examples of foods highest in each of the three main macronutrients today (most have more than one of the three, but are highest in the one they're listed under) 👀
•Types you'd recognize: sugar, fiber
•What they do: provide immediate, easily accessed energy
•👎🏼: Stored as fat if not used relatively quickly
•🙌🏼: Aim for most of your carbs to be COMPLEX, or more slowly digested. These carbs are found in fruits, veggies, and whole grains, (as opposed to SIMPLE carbs which are usually found in candy, sodas, and generally sugary foods) 🥞🍦🍫🍰🍩😍😭
•What it does: used as a building block for muscle tissue, hair and nails are also made of protein 😮🤓
•👎🏼: ..... Protein is dope. Quit sleepin on it.
•🙌🏼: Aim to make protein the focus of most of your meals. Whether you're looking to gain or lose weight, protein should be a staple in your diet. Shoot for 1g per lb of body weight if you're an athlete/looking to gain muscle, and about 0.8g for everyone else 👌🏼
•Types you'd recognize: saturated, polyunsaturated, monounsaturated
•What it does: Acts as stored fuel. Great for lower intensity and/or longer duration activity.
•👎🏼: Most calorically-dense macro at 9 calories per gram (not always a bad thing tho 😬)
•🙌🏼: A crucial aspect of any diet. Most that you consume should be unsaturated. Fats, as well as protein, are generally more filling than carbs.
Long post today, but hope you guys found this useful 😁 As always, feel free to shoot me an email or DM with any questions 🤙🏼
Ok, went to @nutrishophville_gallatin to try these @bangenergy drinks everyone talks about! All I have to say is OMG. Got 3 different flavors to try, and the first one (black cherry vanilla) is on point. What’s in it? ➡️ creatine, caffeine, & BCAAs. 0 cals. Found my new wake up drink! ☀️☀️
This day last year I was just out of my excess skin removal surgery. This was a daunting surgery and the most traumatic experience I’ve faced both physically and mentally on my body to date. This is a picture my parents took of me when I had come out of a 3 and a half hour surgery. The surgeon removed 3 kilos of excess skin from my stomach, redoing my belly button 4 times. As you can see from the photo I was completely knocked out on morphine and thank goodness I was because I can’t even explain the pain I was in afterwards. removing my skin was the best decision I have ever made, however it was not an easy decision to make But after loosing 6 stone and left with a huge amount of skin I needed to see some sort of a reward for what I had achieved because I still hated my body and how I felt in my own skin. - [ ] the recovery was very painful and tough especially the fact I had to give up any sort of physically exerercise for 3 months. The anxiety I had to deal with back then thinking I was going to pile on the weight again but this was not the case at all, I ate well and looked after myself making my recovery quicker then expected. One year later I’m learning to love my body and ever Mark and scar I was left with after my surgery. Although I’m satisfied with my body it’s time to figure out the mental health part which I am finding extremely hard to do. There was a reason I got to the weight I was and that’s for me to figure out why. Usually there is a reason people can’t stop eating, it’s a comfort for them a way to fill the “emptiness” inside. Learning to love yourself for you is an extremely hard thing for people to do. But recent events that have happened in my life have made me realise how short life is and that I need to stop being so hard on myself all the time and just enjoy and love myself for me ❤️ happy 1st birthday to my new stomach and the new me .🙌🏼🎂😊 #happybirthdaytome#loveyourself#newme#mybody#myjourney
EASY GRILLED CHICKEN PESTO KEBABS
1.5 lbs. boneless chicken thighs, trimmed & cut into 1 inch cubes
Pint of cherry or grape tomatoes
1/2 cup pesto (recipe below)
Salt & pepper to taste
Metal or pre-soaked wooden skewers
For the Pesto:
2 cups basil leaves, packed
3/4 cup extra virgin olive oil
1/3 cup pine nuts
2 cloves of garlic, peeled
2 tbsp lemon juice
Pinch of lemon zest
Salt and pepper to taste�.
For the Pesto .
Add all ingredients for the pesto to a food processor (except oil) & blend until it's a smooth thick mixture.
Scrape sides of bowl.
Return processor to on position & slowly drizzle in your oil. .
Keep blending until well combined and emulsified. .
For the Skewers
In a large shallow container add the cubed chicken, 1/2 cup pesto and let marinate for 20-30 mins., overnight preferred.
Pre-heat your outside grill to medium heat, can also be done inside on an oiled grill pan on medium.
When chicken is ready, thread it onto the skewers along with the tomatoes.
Sprinkle each skewer with salt & pepper to taste.
Cook on the grill 3-4 mins on each side or until the chicken has reached an internal temperature of 165–175°F.
Remove from grill and slather on more of the leftover pesto sauce!