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  • meenanfitness
    Gavin Meenan
    @meenanfitness

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🍭Understand, that it's the combination of work and rest that will lead to results
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🍩Finding the exercise sweet spot can be a challenge
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🍬Too much exercise will result in overtraining, increased risk of injury and halted progress
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🍦On the other hand, too little exercise can make building muscle an uphill battle
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🍰It’s the combination of work and rest that will lead to results
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🍫Creating a training plan that allows for a day off between workouts is one method I'd recommend for beginners
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🍪More experienced lifters may be able to sustain a training plan that includes more workouts each week
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🍭Even then, I suggest a deloading phase every four to six weeks. This phase includes a reduction in the amount of weight during training sessions
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🍬Insufficient sleep can drastically affect performance in the gym and cause a strength training plateau
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🍩There’s no secret to making muscles grow
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🍫Although the process isn’t complicated, it does require commitment and consistency
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🎂By challenging your body on a regular basis and fueling with proper nutrition, results are sure to follow
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#fatloss #2018 #fitfam #fitness #bodybuilding #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatlossjourney #fatlosscoach
🍭Understand, that it's the combination of work and rest that will lead to results - 🍩Finding the exercise sweet spot can be a challenge - 🍬Too much exercise will result in overtraining, increased risk of injury and halted progress - 🍦On the other hand, too little exercise can make building muscle an uphill battle - 🍰It’s the combination of work and rest that will lead to results - 🍫Creating a training plan that allows for a day off between workouts is one method I'd recommend for beginners - 🍪More experienced lifters may be able to sustain a training plan that includes more workouts each week - 🍭Even then, I suggest a deloading phase every four to six weeks. This phase includes a reduction in the amount of weight during training sessions - 🍬Insufficient sleep can drastically affect performance in the gym and cause a strength training plateau - 🍩There’s no secret to making muscles grow - 🍫Although the process isn’t complicated, it does require commitment and consistency - 🎂By challenging your body on a regular basis and fueling with proper nutrition, results are sure to follow - #fatloss  #2018  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatlossjourney  #fatlosscoach 
Fat Loss is a Simple Process
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Here’s the hierarchy of losing body fat
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Your nutrition is the most important factor of fat loss. You need to live within a calorie deficit for sometime so your body utilizes it’s own fat stores for energy. However, there is a process involved here and dropping your calories by too much, too soon may have a detrimental effect on your energy, sleep and mood
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Strength Train 3-4 Days a week 30-45 minutes a day would suffice - more muscle = more effective fat burning. Some bodyweight training is a great way to start
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Do something you enjoy everyday. Yes, it’s important to put the effort in, but don’t get to rigid on a plan; you will eventually break and give up. To ensure sustainable results you must make some room for enjoyment along the way (see my post from yesterday on this)
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Sleep plays a major part in the fat loss journey, especially to keep your hormones in balance. Aim for - 7-9 hours sleep a night
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Stay active everyday; if you’re moving you’re losing (weight that is) Also, accumulating 8000-10000 steps would be a bonus .
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#fatloss #2018 #fitfam #fitness #bodybuilding #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatlossjourney #fatlosscoach
Fat Loss is a Simple Process - Here’s the hierarchy of losing body fat - Your nutrition is the most important factor of fat loss. You need to live within a calorie deficit for sometime so your body utilizes it’s own fat stores for energy. However, there is a process involved here and dropping your calories by too much, too soon may have a detrimental effect on your energy, sleep and mood - Strength Train 3-4 Days a week 30-45 minutes a day would suffice - more muscle = more effective fat burning. Some bodyweight training is a great way to start - Do something you enjoy everyday. Yes, it’s important to put the effort in, but don’t get to rigid on a plan; you will eventually break and give up. To ensure sustainable results you must make some room for enjoyment along the way (see my post from yesterday on this) - Sleep plays a major part in the fat loss journey, especially to keep your hormones in balance. Aim for - 7-9 hours sleep a night - Stay active everyday; if you’re moving you’re losing (weight that is) Also, accumulating 8000-10000 steps would be a bonus . . . #fatloss  #2018  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatlossjourney  #fatlosscoach 
Find the Enjoyment in Process
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Exercise for many is about reaching a destination. But behind every destination is an adventure that takes us there
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However, arriving magically or instantly at such a destination is a fallacy. Many who win the lottery find their fortunes lost within years. Money without the work and purpose behind it loses context
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Focus on your purpose and your passion for the work. Many find this difficult to accept, as we are very much a means-to-an-end driven society; but, even masters of their art, who have everything they could ever want materially speaking, such as a Bill Gates or Warren Buffett, go to work each and every day. To them, there is no end destination, just the journey
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Ernest Hemingway said, “It is good to have an end to journey toward; but it is the journey that matters, in the end.” When it comes to your journey in fitness, immerse yourself expressing qualities that are enduring and lasting. Focus on the journey and find your passion. Cycle a bike, ride a horse, do triathlons, practice martial arts, just do something
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#mondaymotivation #enjoy #fitfam #fitness #bodybuilding #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatloss #fatlosscoach
Find the Enjoyment in Process - Exercise for many is about reaching a destination. But behind every destination is an adventure that takes us there - However, arriving magically or instantly at such a destination is a fallacy. Many who win the lottery find their fortunes lost within years. Money without the work and purpose behind it loses context - Focus on your purpose and your passion for the work. Many find this difficult to accept, as we are very much a means-to-an-end driven society; but, even masters of their art, who have everything they could ever want materially speaking, such as a Bill Gates or Warren Buffett, go to work each and every day. To them, there is no end destination, just the journey - Ernest Hemingway said, “It is good to have an end to journey toward; but it is the journey that matters, in the end.” When it comes to your journey in fitness, immerse yourself expressing qualities that are enduring and lasting. Focus on the journey and find your passion. Cycle a bike, ride a horse, do triathlons, practice martial arts, just do something - #mondaymotivation  #enjoy  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatloss  #fatlosscoach 
Understand that takes (a lot of) time to create adaptation with strength training
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You will not get the body you want overnight. In fact, you won’t get that body in 30-days. In a year, you’ll be very pleased with your progress, but it is very likely that you still will not be completely satisfied
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Building your best body is a work in progress that takes years to achieve
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Consistency is the name of the game
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The tortoise always beats the hare in the iron game, and there’s no better way to improve your physique than plain, old resistance training
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If you're looking for sustainable results, forget about your 6 week shreds, your goal should be to lift weights 3-5 days per week for 50 weeks out of the year for five straight years. If you do this, I guarantee that you will see great results
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#consistency #intensity #progress #fitfam #fitness #bodybuilding #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatloss #fatlosscoach
Understand that takes (a lot of) time to create adaptation with strength training - You will not get the body you want overnight. In fact, you won’t get that body in 30-days. In a year, you’ll be very pleased with your progress, but it is very likely that you still will not be completely satisfied - Building your best body is a work in progress that takes years to achieve - Consistency is the name of the game - The tortoise always beats the hare in the iron game, and there’s no better way to improve your physique than plain, old resistance training - If you're looking for sustainable results, forget about your 6 week shreds, your goal should be to lift weights 3-5 days per week for 50 weeks out of the year for five straight years. If you do this, I guarantee that you will see great results # #consistency  #intensity  #progress  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatloss  #fatlosscoach 
Westenhoefer (1991) defines rigid eating as adopting an “all or nothing” approach to eating, dieting, and bodyweight
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Some examples of this include deeming some foods “good” and others “bad,” having a forbidden foods list (or conversely, a very short approved foods list), thinking of yourself as a failure if you exceed a given bodyweight, and crash dieting, starving, and binge eating
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On the other hand, flexible eating entails a far more “graduated” mentality towards eating, dieting, and bodyweight
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Rather than characterizing foods as good or bad, there are foods that should be consumed more frequently and those that should be consumed less frequently
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Rigid eating is not an effective strategy for long-term weight loss maintenance
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How to Approach Flexible Eating
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Flexible eating, of course, is not license to eat whatever. It’s not akin to ad libitum food consumption, as most people tend to think
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The very word “flexible” implies that there is still some degree of structure to your eating. Namely, here’s what should form the backbone of your diet
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Approximately 1g protein per 1lb bodyweight per day
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Majority of calories coming from nutrient-dense foods
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Carbs and fats tailored to suit your personal preferences while providing sufficient energy
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As well, there should be no feelings of guilt associated with food consumption, including the more nutrient-devoid treats
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 Calorie intake should never get out of hand – neither too high nor too low – and portion control should be exercised at all times
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If you’ve found that many of the nutrition rules you’ve implemented for yourself haven’t been working so well, I urge you to loosen the reins on your eating
-
Find a nutrition strategy that you enjoy and can adhere to long-term
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Nip cravings in the bud before they spiral out of control
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Enjoy your food guilt-free
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Become a master of nutrition moderation
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Maintain your weight loss results for good
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#iifym #flexibledieting #fitfam #fitness #goals #2018 #weightlosss #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fit
Westenhoefer (1991) defines rigid eating as adopting an “all or nothing” approach to eating, dieting, and bodyweight - Some examples of this include deeming some foods “good” and others “bad,” having a forbidden foods list (or conversely, a very short approved foods list), thinking of yourself as a failure if you exceed a given bodyweight, and crash dieting, starving, and binge eating - On the other hand, flexible eating entails a far more “graduated” mentality towards eating, dieting, and bodyweight - Rather than characterizing foods as good or bad, there are foods that should be consumed more frequently and those that should be consumed less frequently - Rigid eating is not an effective strategy for long-term weight loss maintenance - How to Approach Flexible Eating - Flexible eating, of course, is not license to eat whatever. It’s not akin to ad libitum food consumption, as most people tend to think - The very word “flexible” implies that there is still some degree of structure to your eating. Namely, here’s what should form the backbone of your diet - Approximately 1g protein per 1lb bodyweight per day - Majority of calories coming from nutrient-dense foods - Carbs and fats tailored to suit your personal preferences while providing sufficient energy - As well, there should be no feelings of guilt associated with food consumption, including the more nutrient-devoid treats - Calorie intake should never get out of hand – neither too high nor too low – and portion control should be exercised at all times - If you’ve found that many of the nutrition rules you’ve implemented for yourself haven’t been working so well, I urge you to loosen the reins on your eating - Find a nutrition strategy that you enjoy and can adhere to long-term - Nip cravings in the bud before they spiral out of control - Enjoy your food guilt-free - Become a master of nutrition moderation - Maintain your weight loss results for good - #iifym  #flexibledieting  #fitfam  #fitness  #goals  #2018  #weightlosss  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fit 
This quote is about action
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The quote is trying to remind us that we can do things. If we don’t like how things are, we can take action. We can try to fix things. We may not always succeed, but we can certainly try
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If we just sit and complain, we waste our abilities
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As thinking and active beings, we can come up with ideas for possible solutions, and try them out. We can also learn from what we tried, and adjust our subsequent attempts
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Trees just do the same things over and over. Complainers just whine over and over
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Where can you apply this in my life?
I imagine you already use it in your life. I imagine you use it far more often than you think. When you run out of toilet paper, do you sit there and complain until someone else comes and changes it for you? Possibly, but somehow I doubt it
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That said, there are probably some things about which we complain and do very little
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Where in your life have you complained, yet not taken action. I’m asking about things about which you are serious, not the complaints related to your favorite sports team, and the decisions of the owners or managers at work
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What bothers you enough to cause you to complain, and what are you willing to do about it? Are you going to complain about your weight yet again, or will you instead look at methods on how you can make a positive change with your body? Once that discussion has concluded, find the resources that will help you achieve your goal
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Complaining without taking action is a waste of air from your lungs
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Consider this, on the way to work, someone annoys you with their driving. Can you change that person’s driving habits? Probably not. Will you simply complain, or will you do something about your attitude towards other drivers?
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Could you cut them a little slack and give them the benefit of the doubt? They might have been in a big hurry, or they just might be world class a’holes. Either way, you’re not going to change them
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You might want to consider that when you think about complaining
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My advice is simple. If you care enough to complain, you care enough to take action. Either shut up, or get busy
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Consider all your options, then decide
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#action #move
This quote is about action - The quote is trying to remind us that we can do things. If we don’t like how things are, we can take action. We can try to fix things. We may not always succeed, but we can certainly try - If we just sit and complain, we waste our abilities - As thinking and active beings, we can come up with ideas for possible solutions, and try them out. We can also learn from what we tried, and adjust our subsequent attempts - Trees just do the same things over and over. Complainers just whine over and over - Where can you apply this in my life? I imagine you already use it in your life. I imagine you use it far more often than you think. When you run out of toilet paper, do you sit there and complain until someone else comes and changes it for you? Possibly, but somehow I doubt it - That said, there are probably some things about which we complain and do very little - Where in your life have you complained, yet not taken action. I’m asking about things about which you are serious, not the complaints related to your favorite sports team, and the decisions of the owners or managers at work - What bothers you enough to cause you to complain, and what are you willing to do about it? Are you going to complain about your weight yet again, or will you instead look at methods on how you can make a positive change with your body? Once that discussion has concluded, find the resources that will help you achieve your goal - Complaining without taking action is a waste of air from your lungs - Consider this, on the way to work, someone annoys you with their driving. Can you change that person’s driving habits? Probably not. Will you simply complain, or will you do something about your attitude towards other drivers? - Could you cut them a little slack and give them the benefit of the doubt? They might have been in a big hurry, or they just might be world class a’holes. Either way, you’re not going to change them - You might want to consider that when you think about complaining - My advice is simple. If you care enough to complain, you care enough to take action. Either shut up, or get busy - Consider all your options, then decide - #action  #move 
The scale does one thing, exactly: It measures your gravitational pull on the earth for one instant in time
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The scale doesn’t measure fat loss effectively at all
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Some items the scale doesn’t pick up
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Muscular gain
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This is especially important when a beginner is lifting weights. Lean body mass (muscle) is more dense than fat, meaning a small amount of it will weigh more than fat does
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Water retention
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Water retention can be due to many factors. Food selections, hydration levels, menstrual cycles, carbohydrate consumption, sedentary situations such as travel, etc. Each gram of carbohydrates eaten adds 4 grams of water to your bodyweight. You will gain scale weight which will take a few days to settle back down
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Bowel contents
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Getting adequate fiber, or supplementing your intake, can help reduce this number, but we all have fecal matter inside of us. The difference pre-bowel movement and post-bowel movement can be substantial
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Stomach content
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The digestive process takes time. If you normally eat dinner at 5pm, and instead you decide to have a late dinner at 8pm, this will affect your weight in the morning
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Cellular glycogen
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Your body holds onto sugar at the cellular level. When you deplete your body of its fuel, it will tap into this stored glycogen to give you energy. When you are in a calorie deficit, you will weigh less as a result of having less glycogen in your cells
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Hormonal fluctuations
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Natural cycles, most often seen in women during their menstrual cycles, can wreak havoc on the scale.This can also be seen in males during times of duress and/or stress. Changes in job responsibility, tense situations at home, lack of sleep due to young children, etc. can elevate cortisol levels, which in turn, can effect your scale weight
#
#nonscalevictory #newyear #fitfam #fitness #goals #2018 #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatloss #fatlosscoach
The scale does one thing, exactly: It measures your gravitational pull on the earth for one instant in time - The scale doesn’t measure fat loss effectively at all - Some items the scale doesn’t pick up - Muscular gain - This is especially important when a beginner is lifting weights. Lean body mass (muscle) is more dense than fat, meaning a small amount of it will weigh more than fat does - Water retention - Water retention can be due to many factors. Food selections, hydration levels, menstrual cycles, carbohydrate consumption, sedentary situations such as travel, etc. Each gram of carbohydrates eaten adds 4 grams of water to your bodyweight. You will gain scale weight which will take a few days to settle back down - Bowel contents - Getting adequate fiber, or supplementing your intake, can help reduce this number, but we all have fecal matter inside of us. The difference pre-bowel movement and post-bowel movement can be substantial - Stomach content - The digestive process takes time. If you normally eat dinner at 5pm, and instead you decide to have a late dinner at 8pm, this will affect your weight in the morning - Cellular glycogen - Your body holds onto sugar at the cellular level. When you deplete your body of its fuel, it will tap into this stored glycogen to give you energy. When you are in a calorie deficit, you will weigh less as a result of having less glycogen in your cells - Hormonal fluctuations - Natural cycles, most often seen in women during their menstrual cycles, can wreak havoc on the scale.This can also be seen in males during times of duress and/or stress. Changes in job responsibility, tense situations at home, lack of sleep due to young children, etc. can elevate cortisol levels, which in turn, can effect your scale weight # #nonscalevictory  #newyear  #fitfam  #fitness  #goals  #2018  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatloss  #fatlosscoach 
Has Christmas left you in a flood of “shouldn’t haves,” are you mad at yourself for having no willpower, and this pesky little voice keeps whispering to your ears: “You didn’t need to eat that...cake is not healthy...you shouldn’t have gone for seconds...you’re gonna gain weight”
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In an attempt to wash away this feeling of guilt, you promise yourself to skip lunch or just eat a salad for next month, with no dressing. A kind of punishment for a sin you didn’t commit
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If this sounds familiar, here is what I want to share with you: you don’t have to feel guilty, because you haven’t done anything wrong
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Guilt is not empowering
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It is not motivating
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It doesn’t foster self-love
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Guilt around food, most of the time, is related to “shoulds” and self-criticism
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“Shoulds” are rules you think you ought to be following. For example, that you should be eating certain foods, that you shouldn’t be eating cake, that you should cook a fresh meal from scratch every day, and so on. And every time you “break your rule”, you feel guilty about it
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Every time you catch yourself saying any sentence that has a “should” in it, reformulate in a non-guilty way
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Example: “I should drink more water and less coffee” (result: you feel guilty and nothing good can happen from this). Stop and reformulate like this: “I want to drink more water and less coffee” (result: you’re out of guilt mode and you’re setting a positive intention). Or reformulate like this: “I am starting today to drink more water and less coffee” (result: you’re in action mode)
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This will remove guilt and will put you in a place where you can really move forward in a positive, self-respectful way.
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Silence your inner critic
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Every time you catch yourself saying something negative about you, stop and reformulate
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Example: “I’m really bad at following my eating plan, I’ll never lose those ten pounds” (result: you feel guilty). Stop and switch to: “I struggle to follow my eating plan, it’s normal, change is never easy. I’ll be patient and I’ll make it work for me” (result: you feel empowered)
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You deserve to feel peace and joy around food
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#guilt #fitfam #fitness #goals #2018 #muscle #strength #mindset #gym
Has Christmas left you in a flood of “shouldn’t haves,” are you mad at yourself for having no willpower, and this pesky little voice keeps whispering to your ears: “You didn’t need to eat that...cake is not healthy...you shouldn’t have gone for seconds...you’re gonna gain weight” - In an attempt to wash away this feeling of guilt, you promise yourself to skip lunch or just eat a salad for next month, with no dressing. A kind of punishment for a sin you didn’t commit - If this sounds familiar, here is what I want to share with you: you don’t have to feel guilty, because you haven’t done anything wrong - Guilt is not empowering - It is not motivating - It doesn’t foster self-love - Guilt around food, most of the time, is related to “shoulds” and self-criticism - “Shoulds” are rules you think you ought to be following. For example, that you should be eating certain foods, that you shouldn’t be eating cake, that you should cook a fresh meal from scratch every day, and so on. And every time you “break your rule”, you feel guilty about it - Every time you catch yourself saying any sentence that has a “should” in it, reformulate in a non-guilty way - Example: “I should drink more water and less coffee” (result: you feel guilty and nothing good can happen from this). Stop and reformulate like this: “I want to drink more water and less coffee” (result: you’re out of guilt mode and you’re setting a positive intention). Or reformulate like this: “I am starting today to drink more water and less coffee” (result: you’re in action mode) - This will remove guilt and will put you in a place where you can really move forward in a positive, self-respectful way. - Silence your inner critic - Every time you catch yourself saying something negative about you, stop and reformulate - Example: “I’m really bad at following my eating plan, I’ll never lose those ten pounds” (result: you feel guilty). Stop and switch to: “I struggle to follow my eating plan, it’s normal, change is never easy. I’ll be patient and I’ll make it work for me” (result: you feel empowered) - You deserve to feel peace and joy around food - #guilt  #fitfam  #fitness  #goals  #2018  #muscle  #strength  #mindset  #gym 
5 Strength Training Myths -
1. Muscle Turns Into Fat
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Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.
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2. Strength Training Doesn’t Burn Fat
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On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.
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3. Lifting Weights Makes Women Bulk Up
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Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which isn’t quite the look you’re going for. The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. The tighter, toned figure of a recreational female weight lifter is every bit feminine
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4. Strength Training Is For Young People Only
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That’s a used-up excuse that senior citizens across the globe have shattered. Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning
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5. Use Light Weight and High Reps To Tone
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This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set
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#strengthtraining #2018 #fitfam #fitness #goals #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife
5 Strength Training Myths - 1. Muscle Turns Into Fat - Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. - 2. Strength Training Doesn’t Burn Fat - On the contrary, muscle mass is your number one ally against fat gains. A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. - 3. Lifting Weights Makes Women Bulk Up - Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which isn’t quite the look you’re going for. The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. The tighter, toned figure of a recreational female weight lifter is every bit feminine - 4. Strength Training Is For Young People Only - That’s a used-up excuse that senior citizens across the globe have shattered. Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning - 5. Use Light Weight and High Reps To Tone - This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set # #strengthtraining  #2018  #fitfam  #fitness  #goals  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife 
The reality is you cannot get super lean and super strong at the same time. They are goals that are diametrically opposed to each other
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Now, don’t misunderstand me. I’m not saying you can’t be shredded and strong. There are lots of men out there who have 10% body fat and can deadlift and squat a ton
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You just can’t work on getting ripped and strong at the same time
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This is because increasing muscle density and size is what makes you big and strong. So to get big and strong, you need to pack on more muscle
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But here’s the rub. Muscle is calorically expensive. It requires a lot of energy to create. To create that new muscle, you need to consume more calories than you’re expending
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The biggest mistake most people make when they set down the path of gaining muscle. is that they eat the same amount of food they were eating before they were training. Intense weight training puts a lot of stress on the body. To fully recover, you need to provide your body the fuel to do so. That means you need a sufficient amount of calories that come from protein, carbs, and fat
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If you train and provide your body with enough calories, muscle mass and strength will increase
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But you’ll probably gain some some body fat too
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To get ripped, lean, shredded, etc. you need to shed body fat
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Shedding body fat requires you to consume fewer calories than you’re expending so that your body uses your fat stores for energy
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Getting big and strong requires excess calories, while getting lean requires a caloric deficit
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You’ve got to pick a goal at the exclusion of the other
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#goals #2018 #fitfam #fitness #goalsetting #muscle #strength #physique #dailygrind #abs #sixpack #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #photoshoot
The reality is you cannot get super lean and super strong at the same time. They are goals that are diametrically opposed to each other - Now, don’t misunderstand me. I’m not saying you can’t be shredded and strong. There are lots of men out there who have 10% body fat and can deadlift and squat a ton - You just can’t work on getting ripped and strong at the same time - This is because increasing muscle density and size is what makes you big and strong. So to get big and strong, you need to pack on more muscle - But here’s the rub. Muscle is calorically expensive. It requires a lot of energy to create. To create that new muscle, you need to consume more calories than you’re expending - The biggest mistake most people make when they set down the path of gaining muscle. is that they eat the same amount of food they were eating before they were training. Intense weight training puts a lot of stress on the body. To fully recover, you need to provide your body the fuel to do so. That means you need a sufficient amount of calories that come from protein, carbs, and fat - If you train and provide your body with enough calories, muscle mass and strength will increase - But you’ll probably gain some some body fat too - To get ripped, lean, shredded, etc. you need to shed body fat - Shedding body fat requires you to consume fewer calories than you’re expending so that your body uses your fat stores for energy - Getting big and strong requires excess calories, while getting lean requires a caloric deficit - You’ve got to pick a goal at the exclusion of the other # #goals  #2018  #fitfam  #fitness  #goalsetting  #muscle  #strength  #physique  #dailygrind  #abs  #sixpack  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #photoshoot 
1. Set Realistic Expectations
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Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, strength, maintenance?
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If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple
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If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused
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2. It Doesn't Matter What You Do
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Just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a brisk walk, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals
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3. Have Fun
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You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy
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If you begin your new workout routine with a negative attitude toward exercise, itself, you will not be able to work out regularly. Remind yourself that exercise can be fun. It feels great to work out
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Regular exercise has been associated with so many health benefits, it is surprising that not more people exercise on a daily basis
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Studies show that exercise increase your lifespan, lowers blood pressure, reduces the risk of various cancers, and even enhances your mood
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#mindset #motivation #fitspo #fitfam #fitness #fatloss
1. Set Realistic Expectations - Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, strength, maintenance? - If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple - If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused - 2. It Doesn't Matter What You Do - Just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a brisk walk, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals - 3. Have Fun - You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy - If you begin your new workout routine with a negative attitude toward exercise, itself, you will not be able to work out regularly. Remind yourself that exercise can be fun. It feels great to work out - Regular exercise has been associated with so many health benefits, it is surprising that not more people exercise on a daily basis - Studies show that exercise increase your lifespan, lowers blood pressure, reduces the risk of various cancers, and even enhances your mood # #mindset  #motivation  #fitspo  #fitfam  #fitness  #fatloss 
1. Behaviours vs. Results
People often confuse setting goals with the process of achieving them. A bulletproof action plan to achieve long-term goals requires a good strategy
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Your goals can either be focused on your behaviours
But when you crave the results so much that the work itself is not so important, your attention should be directed straight at the outcomes you want.
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Result-focused goals are better in a short-term perspective. Start with why and the how will take care of itself
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2. Decisions
Our lives are shaped not by our circumstances, but by our decisions. If you look back on the past five or ten years of your life, I bet that you will recall a decision or two that truly changed your life
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The daily grind can easily overshadow your passion project or other personal priorities, such as your healthy habits and physical activity goals. You have to consistently improve, reorganise and make conscious decisions to become a better version of yourself
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Remember that when you make excuses, you are simply saying, “I’m not in control.” Many people make excuses because they fear the unknown. Others are afraid of change, rejection and embarrassment
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Fear locks you up in your comfort zone. We are all only human, but in the end, our self-discipline is what makes us great
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3. Time 
The biggest problem many people have is finding the TIME to actually put their ideas to work
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The key to successful time management is treating your priorities as equivalent to an emergency situation that needs to be dealt with
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It always used to be a struggle for me to be assertive about my time
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The following rule of thumb saved my working life.
Whenever some decision comes up and tasks need to be delayed, look at the new request from a different angle
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I don’t have time = It’s not a priority for me now
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It’s easier to manage events and actions if they are a matter of your decision
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4. Plan 
One of the most important things is to plan and schedule your actions. It is the first step to sticking to them firmly. Another thing to keep in mind is to identify your peak cycles of productivity and schedule your most important (and most creative) tasks for those times
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#goals #2018
1. Behaviours vs. Results People often confuse setting goals with the process of achieving them. A bulletproof action plan to achieve long-term goals requires a good strategy - Your goals can either be focused on your behaviours But when you crave the results so much that the work itself is not so important, your attention should be directed straight at the outcomes you want. - Result-focused goals are better in a short-term perspective. Start with why and the how will take care of itself - 2. Decisions Our lives are shaped not by our circumstances, but by our decisions. If you look back on the past five or ten years of your life, I bet that you will recall a decision or two that truly changed your life - The daily grind can easily overshadow your passion project or other personal priorities, such as your healthy habits and physical activity goals. You have to consistently improve, reorganise and make conscious decisions to become a better version of yourself - Remember that when you make excuses, you are simply saying, “I’m not in control.” Many people make excuses because they fear the unknown. Others are afraid of change, rejection and embarrassment - Fear locks you up in your comfort zone. We are all only human, but in the end, our self-discipline is what makes us great - 3. Time The biggest problem many people have is finding the TIME to actually put their ideas to work - The key to successful time management is treating your priorities as equivalent to an emergency situation that needs to be dealt with - It always used to be a struggle for me to be assertive about my time - The following rule of thumb saved my working life. Whenever some decision comes up and tasks need to be delayed, look at the new request from a different angle - I don’t have time = It’s not a priority for me now - It’s easier to manage events and actions if they are a matter of your decision - 4. Plan One of the most important things is to plan and schedule your actions. It is the first step to sticking to them firmly. Another thing to keep in mind is to identify your peak cycles of productivity and schedule your most important (and most creative) tasks for those times - #goals  #2018 
Some Lessons I’ve Learnt from 2017
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I hope some of these will help make 2018 your best year yet!
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1. Trust yourself enough to fall. You won’t break. You are more resilient than you think
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2. Seize new opportunities to start over. Don’t let fear stand in the way of taking chances. Of bettering yourself. And of pursuing your own happiness
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3. Surround yourself with people that help you thrive. Give yourself permission to be around friends, family, and coworkers that inspire you to become a better version of yourself
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4. Free your mind from destructive thoughts. Feed your mind daily with truth. Focus. Live a positive life. Make a positive impact
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5. Being vulnerable is a strength. Allow yourself to drop your mask. It’s unnecessary weight. Replace your hard exterior with one that is sturdy, but tender
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6. Learn to accept when you were wrong. Swallow your pride. Apologize when you need to but never for who you are
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7. Control your own narrative. If you’re unhappy about being called “the funny one,” “the shy friend,” or “the flirt,” reflect on how you’ve contributed to this narrative. Speak kinder about yourself and others will follow suit
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8. Believe in the beauty of your own words. A blank Word document, an empty journal, or that notebook you bought for your own poetry. Type. Write. Scribble. Press backspace or crumple up drafts if you need to. Just don’t be afraid to let your voice be heard
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9. Don’t be afraid to step out of your comfort zone. Don’t be contented; always strive for more. Break your walls and start to explore. Get out there and see the world in a different perspective. Try a lot of things and ideas and eventually, the results will amaze you
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10. At some point, you will become less sociable. You will want more time for yourself. And this is normal
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11. Work hard. Success won’t just knock on your door, you need to lure it and give it reasons why it should knock in the first place
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12. Coffee and music will become your best friends
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#lessons #newyear #newyou #fitness #goals #2018 #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney
Some Lessons I’ve Learnt from 2017 - I hope some of these will help make 2018 your best year yet! - 1. Trust yourself enough to fall. You won’t break. You are more resilient than you think - 2. Seize new opportunities to start over. Don’t let fear stand in the way of taking chances. Of bettering yourself. And of pursuing your own happiness - 3. Surround yourself with people that help you thrive. Give yourself permission to be around friends, family, and coworkers that inspire you to become a better version of yourself - 4. Free your mind from destructive thoughts. Feed your mind daily with truth. Focus. Live a positive life. Make a positive impact - 5. Being vulnerable is a strength. Allow yourself to drop your mask. It’s unnecessary weight. Replace your hard exterior with one that is sturdy, but tender - 6. Learn to accept when you were wrong. Swallow your pride. Apologize when you need to but never for who you are - 7. Control your own narrative. If you’re unhappy about being called “the funny one,” “the shy friend,” or “the flirt,” reflect on how you’ve contributed to this narrative. Speak kinder about yourself and others will follow suit - 8. Believe in the beauty of your own words. A blank Word document, an empty journal, or that notebook you bought for your own poetry. Type. Write. Scribble. Press backspace or crumple up drafts if you need to. Just don’t be afraid to let your voice be heard - 9. Don’t be afraid to step out of your comfort zone. Don’t be contented; always strive for more. Break your walls and start to explore. Get out there and see the world in a different perspective. Try a lot of things and ideas and eventually, the results will amaze you - 10. At some point, you will become less sociable. You will want more time for yourself. And this is normal - 11. Work hard. Success won’t just knock on your door, you need to lure it and give it reasons why it should knock in the first place - 12. Coffee and music will become your best friends - #lessons  #newyear  #newyou  #fitness  #goals  #2018  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney 
It’s up to you to decide that you are ready for change
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If you are not fully committed to the process (and all the unknown) you won’t reach your goals
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You have to tell yourself that no matter which emotions come up, what hard times might follow you – you WILL succeed
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Overall it’s about balance, and you have to be 100% committed to finding your balance
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Going forward, remind yourself that something is always better than nothing
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Perhaps a day gets busier than you anticipated or you slept through your alarm. Before you go into panic mode, see if you can find 5 or 10 minutes somewhere to squeeze in some bodyweight training, a brisk walk or perhaps quick yoga session before bed
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If you get caught up in the idea that you’ve failed when life doesn’t go exactly as planned, you’re in for a lot of upsets on a regular basis
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Also, you don’t need to go to the gym and sign up for an expensive membership and then go shopping for new training clothes so you can feel good in the gym
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Do something active at home using your best piece of equipment; your own body weight! You can completely transform your body using your body
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I'm not saying you shouldn’t go to the gym or shouldn’t sign up for a bootcamp. But don’t get caught up in thinking that’s the only way
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Getting started with anything new is scary. But that fear is actually really powerful. You’ll be amazed at what you can learn from conquering your fears and just going for it
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Believe in yourself
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#believe #newyear #fitfam #fitness #goals #2018 #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatloss #fatlosscoach
It’s up to you to decide that you are ready for change - If you are not fully committed to the process (and all the unknown) you won’t reach your goals - You have to tell yourself that no matter which emotions come up, what hard times might follow you – you WILL succeed - Overall it’s about balance, and you have to be 100% committed to finding your balance - Going forward, remind yourself that something is always better than nothing - Perhaps a day gets busier than you anticipated or you slept through your alarm. Before you go into panic mode, see if you can find 5 or 10 minutes somewhere to squeeze in some bodyweight training, a brisk walk or perhaps quick yoga session before bed - If you get caught up in the idea that you’ve failed when life doesn’t go exactly as planned, you’re in for a lot of upsets on a regular basis - Also, you don’t need to go to the gym and sign up for an expensive membership and then go shopping for new training clothes so you can feel good in the gym - Do something active at home using your best piece of equipment; your own body weight! You can completely transform your body using your body - I'm not saying you shouldn’t go to the gym or shouldn’t sign up for a bootcamp. But don’t get caught up in thinking that’s the only way - Getting started with anything new is scary. But that fear is actually really powerful. You’ll be amazed at what you can learn from conquering your fears and just going for it - Believe in yourself # #believe  #newyear  #fitfam  #fitness  #goals  #2018  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatloss  #fatlosscoach 
🦄Before hitting the weights, check out these tips to get started on the right foot
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🦁Set goals. Goals should be the driving force of any strength training program. Follow the SMART acronym (Specific, Measurable, Attainable, Relevant, and Time bound) and make sure to set both short and long-term targets
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🐢Start small. Three days a week (on non-consecutive days) for 45-minute sessions should be enough for most individuals to see big gains starting out. Any longer and the chance of injury skyrockets
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🐳Focus on compound lifts. I  advocates multi-joint exercises (think squats and deadlifts) as the backbone of any strength training program. By using big moves, lifters can get more done in less time. Plus, it always pays to focus on (and master!) the basics before moving on
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🐘Prioritize Lifts. Put the most important exercises first. That way, fatigue won’t compromise form on the biggest lifts . In general, compound lifts should go first with more isolated exercises (finally, a spot for curls) towards the end of the workout
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🐥Watch the clock. Limit rest periods between sets to maximize efficiency in the gym. Give this a go
6 reps or less = rest 2-3 minutes
Above 6 reps = rest 75 seconds or less
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🐅Combine cardio and strength. I recommend performing exercises back-to-back (referred to as supersets in the fitness realm) to get the benefits of strength and cardio. By supersetting compound lifts, you’ll get your heart rate up and get a great cardio workout on the weight room floor
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🦊Log all workouts. Keeping track of sets, reps, and exercises is crucial for noting progress and identifying when it’s time to up the intensity. Write down sets, reps, and weights used for all workouts. Keeping a log also acts as a motivator
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🦍Vary the program. Avoid sticking to the same routine for more than six weeks. Lifters should switch up their program to avoid getting bored and plateauing (going a few weeks without seeing any results
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🐆Stretch and Roll. Make time for foam rolling and stretching to help prevent muscles from tightening up and to stay injury-free!
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#weightlifting #fitfam #fit #muscle #strength #motivation #fitspo #strong #dailygrind #gymlife #girlswholift
🦄Before hitting the weights, check out these tips to get started on the right foot - 🦁Set goals. Goals should be the driving force of any strength training program. Follow the SMART acronym (Specific, Measurable, Attainable, Relevant, and Time bound) and make sure to set both short and long-term targets - 🐢Start small. Three days a week (on non-consecutive days) for 45-minute sessions should be enough for most individuals to see big gains starting out. Any longer and the chance of injury skyrockets - 🐳Focus on compound lifts. I advocates multi-joint exercises (think squats and deadlifts) as the backbone of any strength training program. By using big moves, lifters can get more done in less time. Plus, it always pays to focus on (and master!) the basics before moving on - 🐘Prioritize Lifts. Put the most important exercises first. That way, fatigue won’t compromise form on the biggest lifts . In general, compound lifts should go first with more isolated exercises (finally, a spot for curls) towards the end of the workout - 🐥Watch the clock. Limit rest periods between sets to maximize efficiency in the gym. Give this a go 6 reps or less = rest 2-3 minutes Above 6 reps = rest 75 seconds or less - 🐅Combine cardio and strength. I recommend performing exercises back-to-back (referred to as supersets in the fitness realm) to get the benefits of strength and cardio. By supersetting compound lifts, you’ll get your heart rate up and get a great cardio workout on the weight room floor - 🦊Log all workouts. Keeping track of sets, reps, and exercises is crucial for noting progress and identifying when it’s time to up the intensity. Write down sets, reps, and weights used for all workouts. Keeping a log also acts as a motivator - 🦍Vary the program. Avoid sticking to the same routine for more than six weeks. Lifters should switch up their program to avoid getting bored and plateauing (going a few weeks without seeing any results - 🐆Stretch and Roll. Make time for foam rolling and stretching to help prevent muscles from tightening up and to stay injury-free! - #weightlifting  #fitfam  #fit  #muscle  #strength  #motivation  #fitspo  #strong  #dailygrind  #gymlife  #girlswholift 
Many of us have our own ideas of what we feel are healthy and routines that may or may not last
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The truth of the matter is none of us are perfect and we need to set realistic expectations and goals to ensure a long and healthy lifestyle
-
First of all,  we need to focus on committing to a healthy lifestyle
-
This doesn't mean swearing off pizza or beer all together but rather being conscious about what we are putting in our body
-
Also committing to leading an active lifestyle that involves physical activities such as biking, hiking, walking, etc -
Being healthy is a choice and a commitment that you may stray from time to time but will remain focused on your overall health
-
Lastly, you need consistency in order to achieve your health goals and consistency to maintain once you get there
-
Nowadays with fad diets and workout programs its easy for people to do the yo yo affect where they are focused for a short period of time and then fall off the map
-
Being healthy is a choice and its not about being perfect all the time but rather being consistent in your nutrition choices and physical activity
-
#consistency #commitment #fitfam #fitness #goals #2018 #muscle #strength #mindset #dailygrind #moveforward #strongnotskinny #girlswholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress #aesthics #fitspo #gymlife #instafit #fitspiration #weightlossjourney #weightloss #fatloss #fatlosscoach
Many of us have our own ideas of what we feel are healthy and routines that may or may not last - The truth of the matter is none of us are perfect and we need to set realistic expectations and goals to ensure a long and healthy lifestyle - First of all, we need to focus on committing to a healthy lifestyle - This doesn't mean swearing off pizza or beer all together but rather being conscious about what we are putting in our body - Also committing to leading an active lifestyle that involves physical activities such as biking, hiking, walking, etc - Being healthy is a choice and a commitment that you may stray from time to time but will remain focused on your overall health - Lastly, you need consistency in order to achieve your health goals and consistency to maintain once you get there - Nowadays with fad diets and workout programs its easy for people to do the yo yo affect where they are focused for a short period of time and then fall off the map - Being healthy is a choice and its not about being perfect all the time but rather being consistent in your nutrition choices and physical activity - #consistency  #commitment  #fitfam  #fitness  #goals  #2018  #muscle  #strength  #mindset  #dailygrind  #moveforward  #strongnotskinny  #girlswholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress  #aesthics  #fitspo  #gymlife  #instafit  #fitspiration  #weightlossjourney  #weightloss  #fatloss  #fatlosscoach