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So my #macros are completely #onpoint today. The nutrients by g is misleading, as my #fitbitsteps have added loads of extra cals in. So my actual macro goads are:
Protein - 120g
Carbs - 160g
Fat - 53g
And as you can see - protein was dead on, with just a couple of g’s out on the carbs and fat! And the split is right! Woooo! More again tomorrow me hopes!#countingcalories #caloriecounting #macrocounting #countingmacros #macrosonpoint #iifym #myfitnesspal #fitbitblaze @fitbituk_ireland @myfitnesspal
So my #macros  are completely #onpoint  today. The nutrients by g is misleading, as my #fitbitsteps  have added loads of extra cals in. So my actual macro goads are: Protein - 120g Carbs - 160g Fat - 53g And as you can see - protein was dead on, with just a couple of g’s out on the carbs and fat! And the split is right! Woooo! More again tomorrow me hopes!#countingcalories  #caloriecounting  #macrocounting  #countingmacros  #macrosonpoint  #iifym  #myfitnesspal  #fitbitblaze  @fitbituk_ireland @myfitnesspal
#Repost @bianca.roman.3348 with @get_repost
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😉👌💪❤❤❤ lmao, I don't think emojis could ever fully express the spectrum of feelings I have. 
But I'm really fucking digging this mesh shirt. I didn't know mesh could be this soft, and I own a TON of mesh stuff. So smooth, and so damn flattering. It's my new favorite shirt. @p.e.m.s_llc

#pleaseexcusemysexy
#workout #gymrat #fitness #gymlife #cutting #weightloss #fatloss #exercise #macrocounting #cardio #run #jog #weightlifting #fitgirl #doitbetter #behappybehealthy #gotthisshit
#Repost  @bianca.roman.3348 with @get_repost ・・・ 😉👌💪❤❤❤ lmao, I don't think emojis could ever fully express the spectrum of feelings I have. But I'm really fucking digging this mesh shirt. I didn't know mesh could be this soft, and I own a TON of mesh stuff. So smooth, and so damn flattering. It's my new favorite shirt. @p.e.m.s_llc #pleaseexcusemysexy  #workout  #gymrat  #fitness  #gymlife  #cutting  #weightloss  #fatloss  #exercise  #macrocounting  #cardio  #run  #jog  #weightlifting  #fitgirl  #doitbetter  #behappybehealthy  #gotthisshit 
#Repost @bianca.roman.3348 with @get_repost
・・・
😉👌💪❤❤❤ lmao, I don't think emojis could ever fully express the spectrum of feelings I have. 
But I'm really fucking digging this mesh shirt. I didn't know mesh could be this soft, and I own a TON of mesh stuff. So smooth, and so damn flattering. It's my new favorite shirt. @p.e.m.s_llc

#pleaseexcusemysexy
#workout #gymrat #fitness #gymlife #cutting #weightloss #fatloss #exercise #macrocounting #cardio #run #jog #weightlifting #fitgirl #doitbetter #behappybehealthy #gotthisshit
#Repost  @bianca.roman.3348 with @get_repost ・・・ 😉👌💪❤❤❤ lmao, I don't think emojis could ever fully express the spectrum of feelings I have. But I'm really fucking digging this mesh shirt. I didn't know mesh could be this soft, and I own a TON of mesh stuff. So smooth, and so damn flattering. It's my new favorite shirt. @p.e.m.s_llc #pleaseexcusemysexy  #workout  #gymrat  #fitness  #gymlife  #cutting  #weightloss  #fatloss  #exercise  #macrocounting  #cardio  #run  #jog  #weightlifting  #fitgirl  #doitbetter  #behappybehealthy  #gotthisshit 
Always my favourite blitz food. Slow start to week 11. Busy week to come. Think I'm losing my blitz motivation. It might be time to stop yhe blitz and get on with normal life again. I'd love to make the 12 weeks properly but already I don't manage it at weekends so I feel bad for cheating I'm the program! Ha. .
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 #Week3day1 #round3 #4weekbodyblitz #the4weekbodyblitz #getfit #chloemadeley #healthyeating #macrocounting #motivation #fitness #goals #bodyblitz #exercise #homegym #workout #fitbit #circuit #training #week11 #Monday #hecksausages
Always my favourite blitz food. Slow start to week 11. Busy week to come. Think I'm losing my blitz motivation. It might be time to stop yhe blitz and get on with normal life again. I'd love to make the 12 weeks properly but already I don't manage it at weekends so I feel bad for cheating I'm the program! Ha. . . . . #Week3day1  #round3  #4weekbodyblitz  #the4weekbodyblitz  #getfit  #chloemadeley  #healthyeating  #macrocounting  #motivation  #fitness  #goals  #bodyblitz  #exercise  #homegym  #workout  #fitbit  #circuit  #training  #week11  #Monday  #hecksausages 
No fit booty tea. No fat burning breakfast shakes. No food restrictions. No endless hours of cardio.
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I'm not talking about contests, bodybuilding preparation - just simple, fitness tips to gain muscle and lose fat.
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#flexibledieting #fitflexiblelife #weightlossjourney #fatlossjourney #healthjourney #enjoyeating #fitnessjourney #getlean #macrosaskmehow #fitspiration #personaltrainer #fitspo #abs #beablessing #ilovecarbs #notdieting #enjoyabledieting #cravings #sustainabledieting #macrocounting #pizza #macrofriendly #formandtempo #weightlosscoach #ifitfitsyourlifestyle #over40andfit #dadbod #fattofitdad
No fit booty tea. No fat burning breakfast shakes. No food restrictions. No endless hours of cardio. . I'm not talking about contests, bodybuilding preparation - just simple, fitness tips to gain muscle and lose fat. . #flexibledieting  #fitflexiblelife  #weightlossjourney  #fatlossjourney  #healthjourney  #enjoyeating  #fitnessjourney  #getlean  #macrosaskmehow  #fitspiration  #personaltrainer  #fitspo  #abs  #beablessing  #ilovecarbs  #notdieting  #enjoyabledieting  #cravings  #sustainabledieting  #macrocounting  #pizza  #macrofriendly  #formandtempo  #weightlosscoach  #ifitfitsyourlifestyle  #over40andfit  #dadbod  #fattofitdad 
Protein Zoats topped with berries, almonds and @chobaniau ... #proats #zoats #carbfuel
Late dinner after doing a food shop and having to chase a bus 😂 this afternoon I felt guilty for eating my snack while not feeling hungry, but I think my body needed it for the said unforseen circumstances 😂 body image, however is not great. I feel my arms are huge, and they've always been an insecurity of mine. However, this time I know its mostly muscle but still I feel unsure 😕

Dinner: beef rump baked with dried chives and sage 🐄, @mccainuk Mediterranean potatoes 🍠, sautéed peas, carrots and onions in sunflower oil 🍲 and garlic tomato sauce 🍅

Night snack: Weetabix mini banana 🌾, almonds and hazelnuts 🌰, dark chocolate 🍫, prunes 🍑and an almond biscuit 🍪

#dinner #beef #vegetables #potato #nightsnack #cereal #nuts #chocolate #healthy #healthyfood #balance #iifym #macrofriendly #macrocounting #food #foodie #foodlove #foodporn #foodshare #foodpicture #foodstagram #foodgasm #foodblog #fitfam #foodinspo #recovery #weightgainiscool #strongnotskinny #edrecovery
Late dinner after doing a food shop and having to chase a bus 😂 this afternoon I felt guilty for eating my snack while not feeling hungry, but I think my body needed it for the said unforseen circumstances 😂 body image, however is not great. I feel my arms are huge, and they've always been an insecurity of mine. However, this time I know its mostly muscle but still I feel unsure 😕 Dinner: beef rump baked with dried chives and sage 🐄, @mccainuk Mediterranean potatoes 🍠, sautéed peas, carrots and onions in sunflower oil 🍲 and garlic tomato sauce 🍅 Night snack: Weetabix mini banana 🌾, almonds and hazelnuts 🌰, dark chocolate 🍫, prunes 🍑and an almond biscuit 🍪 #dinner  #beef  #vegetables  #potato  #nightsnack  #cereal  #nuts  #chocolate  #healthy  #healthyfood  #balance  #iifym  #macrofriendly  #macrocounting  #food  #foodie  #foodlove  #foodporn  #foodshare  #foodpicture  #foodstagram  #foodgasm  #foodblog  #fitfam  #foodinspo  #recovery  #weightgainiscool  #strongnotskinny  #edrecovery 
Really fancied something epic and filling after a hardcore lower body strength session followed by 2 hours of teaching... Hello home made chilli con carne with guacamole, wild rice and crème fraîche 😍🙌
Really fancied something epic and filling after a hardcore lower body strength session followed by 2 hours of teaching... Hello home made chilli con carne with guacamole, wild rice and crème fraîche 😍🙌
body by MG babes!! weightlifting babes!! guess who is back with the gainzzz💪🏻🍑 I stopped bbmg last week to fully devote my time to the 10 miler, and I did it. So now i have TWO more weeks of bbmg, and that will complete TWO rounds of the program (SIX months worth of lifting). When I picked up the bar again today, I swear my body was like wait whattttt I can lift things?? 😂 Still thinking about what I’m going to do after, but I have some ideas...🧠🙇🏻‍♀️ ‼️ But y’all should get excited because I will start posting more of my own workouts again (the cutting season version😉)
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#lowcarb #wholefoods #bodybymg #protein #bbgcommunity #macrocounting #macros #bodypositivity #motivation #wlsbabes #wlscommunity #wlstransformation #weightloss #wlstories #cardio #sweat #strength #lifting #girlswholift #madalingiorgetta #workout #cardiocarbs #bbg #bbgbabes #fitnessblogger #wlsblogger #gymgirl #fitnessmotivation #fitnessjourney #gymlover
body by MG babes!! weightlifting babes!! guess who is back with the gainzzz💪🏻🍑 I stopped bbmg last week to fully devote my time to the 10 miler, and I did it. So now i have TWO more weeks of bbmg, and that will complete TWO rounds of the program (SIX months worth of lifting). When I picked up the bar again today, I swear my body was like wait whattttt I can lift things?? 😂 Still thinking about what I’m going to do after, but I have some ideas...🧠🙇🏻‍♀️ ‼️ But y’all should get excited because I will start posting more of my own workouts again (the cutting season version😉) • • • • • • #lowcarb  #wholefoods  #bodybymg  #protein  #bbgcommunity  #macrocounting  #macros  #bodypositivity  #motivation  #wlsbabes  #wlscommunity  #wlstransformation  #weightloss  #wlstories  #cardio  #sweat  #strength  #lifting  #girlswholift  #madalingiorgetta  #workout  #cardiocarbs  #bbg  #bbgbabes  #fitnessblogger  #wlsblogger  #gymgirl  #fitnessmotivation  #fitnessjourney  #gymlover 
Refuel after the gym was a chicken, prawn and veggie stirfry with wholewheat egg noodles. Quick easy and healthy #healthieroption #healthymind #tastyfood #foodie #foodlover #foodblogger #nomnom #eatwell #instafood #fattofit #weightlossjourney #delicious #nomnom #eatinghealthy #goodfood #fitfam #foodofinstagram #healthy #diet #balancediet #macrocounting #backonit #eatlean #determination #motivation
Guess what’s back!!?? #sfmomcrushmonday!!🎉 It’s been waaay too long since we’ve shared an amazing momma with you all. This new Mom Crush will NOT disappoint!! Read all about @amybgearin on Stay Fit Mom today!! (Link in my profile) ☝🏻And can I just say, dang, she looks 👀good in a 👙!!! 📸All photos of Amy(including the sexy bikini shots!!) by the amazing @tng_photo
Guess what’s back!!?? #sfmomcrushmonday !!🎉 It’s been waaay too long since we’ve shared an amazing momma with you all. This new Mom Crush will NOT disappoint!! Read all about @amybgearin on Stay Fit Mom today!! (Link in my profile) ☝🏻And can I just say, dang, she looks 👀good in a 👙!!! 📸All photos of Amy(including the sexy bikini shots!!) by the amazing @tng_photo
Ok we’re going to ignore a few things . -
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1) thats it’s not actually #transformationtuesday -
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2) that the middle picture may be the worst picture I’ve ever taken 😂😂
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Both of these pictures popped up on my time hop today and I couldn’t help but just be shocked and amazed at what the human body is capable of !! 2 years ago I was 6 1/2 months pregnant ! - -
1 year ago I was breastfeeding and I couldn’t keep muscle or weight on , as you can tell by my non existent booty 😂
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Today I’m one week Past  my second bikini competition! My body shape has completely changed ! I have more muscle than I’ve ever had in my life and I have the healthiest relationship with food I’ve ever had ! -
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I’m incredibly happy to reflect back on this journey !!
Ok we’re going to ignore a few things . - - 1) thats it’s not actually #transformationtuesday  - - 2) that the middle picture may be the worst picture I’ve ever taken 😂😂 - - Both of these pictures popped up on my time hop today and I couldn’t help but just be shocked and amazed at what the human body is capable of !! 2 years ago I was 6 1/2 months pregnant ! - - 1 year ago I was breastfeeding and I couldn’t keep muscle or weight on , as you can tell by my non existent booty 😂 - - Today I’m one week Past my second bikini competition! My body shape has completely changed ! I have more muscle than I’ve ever had in my life and I have the healthiest relationship with food I’ve ever had ! - - I’m incredibly happy to reflect back on this journey !!
Wow... what a lucky girl I am tonight! 
Firstly a massive thank you to Tyrone and Georgia over @trkghealthyliving and @trkgsyrups 🙌🏼 for hooking me up with the new line of skinnysyrups now available over on their site. I’ve been a HUGE skinny syrup fan for longtime now and was so pleased when they announced they were beginning to manufacture their own syrups and bring back some of the old favourites that Jordan’s had discontinued. Toughest decision tonight was deciding which to try first 🤔... given I was about to make a hot chocolate anyway I decided to make it a mint chocolate hot chocolate 😋 I love the new bottles with the easy squeeze lids..a little squeeze and yummy yummy in my tummy! I loved this flavour... not too overpowering on the mint just 👌🏼 Well done to all the team @trkghealthyliving @trkgsyrups can’t wait to work my way through these 👏🏼👏🏼 Remember to use code mummyjo10 for a cheeky discount off your order #skinnysyrup #diet #health #macros #macrocounting #hotchocolate #mintchocolate #yummy #healthychoices #guiltfree #iifym #iifymgirls #ifitfitsyourmacros #delicious #flexibledieting #fitspo #teamrh #90daysssgraduate #fitmum #flexibledieter #yum #ukfitfam #review #foodie
Wow... what a lucky girl I am tonight! Firstly a massive thank you to Tyrone and Georgia over @trkghealthyliving and @trkgsyrups 🙌🏼 for hooking me up with the new line of skinnysyrups now available over on their site. I’ve been a HUGE skinny syrup fan for longtime now and was so pleased when they announced they were beginning to manufacture their own syrups and bring back some of the old favourites that Jordan’s had discontinued. Toughest decision tonight was deciding which to try first 🤔... given I was about to make a hot chocolate anyway I decided to make it a mint chocolate hot chocolate 😋 I love the new bottles with the easy squeeze lids..a little squeeze and yummy yummy in my tummy! I loved this flavour... not too overpowering on the mint just 👌🏼 Well done to all the team @trkghealthyliving @trkgsyrups can’t wait to work my way through these 👏🏼👏🏼 Remember to use code mummyjo10 for a cheeky discount off your order #skinnysyrup  #diet  #health  #macros  #macrocounting  #hotchocolate  #mintchocolate  #yummy  #healthychoices  #guiltfree  #iifym  #iifymgirls  #ifitfitsyourmacros  #delicious  #flexibledieting  #fitspo  #teamrh  #90daysssgraduate  #fitmum  #flexibledieter  #yum  #ukfitfam  #review  #foodie 
Busy Monday’s require 15 minute dinners and this is my go to - 👩‍🍳StIrfry!! 👩‍🍳
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Stir fried smoked tofu, veggies and nuts in a hoisin sauce served with coriander and pickled ginger and DAMM did it taste good! 🤣

Pickled ginger is such a fab side as not only does it cleanse the palette it’s amazing for the guts, it also helps prevent heart disease and stroke too so no wonder gingers been used in Asian cooking for 4000 years, it’s incredible! 😝

#plantbasedrecipes #wholefoods #healthyrecipes #healthycooking #foodphotography #foodporn #frommykitchen #vegandinner #veganrecipes #asiancooking #plantpower #macrocounting #nutrition #nutritiontips
Busy Monday’s require 15 minute dinners and this is my go to - 👩‍🍳StIrfry!! 👩‍🍳 . . Stir fried smoked tofu, veggies and nuts in a hoisin sauce served with coriander and pickled ginger and DAMM did it taste good! 🤣 Pickled ginger is such a fab side as not only does it cleanse the palette it’s amazing for the guts, it also helps prevent heart disease and stroke too so no wonder gingers been used in Asian cooking for 4000 years, it’s incredible! 😝 #plantbasedrecipes  #wholefoods  #healthyrecipes  #healthycooking  #foodphotography  #foodporn  #frommykitchen  #vegandinner  #veganrecipes  #asiancooking  #plantpower  #macrocounting  #nutrition  #nutritiontips 
Smashed my macros👍👍👍👍👍👍👍 #macros #macrocounting #weightloss #munrofitness #protein #carbs #fat #fibre #caloriedefecit
🌽Leftovers🌽 Garlicky chickpea, spinach and sweetcorn fritters with chargrilled chicken and a spinach and cucumber salad. Easy and yummy! Half a tin of chickpeas (crushed), garlic, seasoning, herbs, a handful of wilted spinach, tbsp sweetcorn and one egg to bind it all together. Fried until golden in frylight. Done ✅. Chicken was already cooked to just a case of assembling the rest. I try to, where I can, to use up leftovers and plan them into meals or freeze them. Cals:337 F:9g P:35.7g C:23.9g #nowaste #leftovers #chickpeas #chickpeafritters #sweetcorn #spinach #garlic #chicken #cucumber #salad #macros #macrocounting #micronutrients #dinner #monday #gymlife #postworkout #trainingday #protein #carbs #fibre #eggs
🌽Leftovers🌽 Garlicky chickpea, spinach and sweetcorn fritters with chargrilled chicken and a spinach and cucumber salad. Easy and yummy! Half a tin of chickpeas (crushed), garlic, seasoning, herbs, a handful of wilted spinach, tbsp sweetcorn and one egg to bind it all together. Fried until golden in frylight. Done ✅. Chicken was already cooked to just a case of assembling the rest. I try to, where I can, to use up leftovers and plan them into meals or freeze them. Cals:337 F:9g P:35.7g C:23.9g #nowaste  #leftovers  #chickpeas  #chickpeafritters  #sweetcorn  #spinach  #garlic  #chicken  #cucumber  #salad  #macros  #macrocounting  #micronutrients  #dinner  #monday  #gymlife  #postworkout  #trainingday  #protein  #carbs  #fibre  #eggs 
#FirstBite is back on @thegritcollective check it out as I try new products so you don't have to. This week features @traderjoes Cauliflower Gnocchi. 🕵️
#FirstBite  is back on @thegritcollective check it out as I try new products so you don't have to. This week features @traderjoes Cauliflower Gnocchi. 🕵️
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Water 💦
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Recently I’ve been really slacking on the water front with being so busy ! So I’ve made it my mission to sort this out not only as it’s a vital thing that our body needs but it also aids weightloss!
Water helps boost your metabolism, cleanses your body of waste and acts as a appetite suppressant ( most of the time when we think we’re hungry, we could be thirsty ! )
Also by drinking extra water it helps your body by stopping it retaining so much !
It is recommended that we drink 8 glasses of water a day as a RDA which is equal to 2L !
Anything more will help with above benefits
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My water bottle as pictured is 1.5L and is available from @theproteinworks for only a few pounds 🙌🏼💦
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 #nonscalevictory  #nutrition #weightlossmotivation #transformation #thenandnow #fitfam #inspiration #fatloss #blogger #weightlossjourney #macrocounting #macros #fitmum  #postpregnancy #postpartum #cleaneating #caloriecounting #goals #mentalhealth #bopo #vegan #veganism #plantbased
. Water 💦 . Recently I’ve been really slacking on the water front with being so busy ! So I’ve made it my mission to sort this out not only as it’s a vital thing that our body needs but it also aids weightloss! Water helps boost your metabolism, cleanses your body of waste and acts as a appetite suppressant ( most of the time when we think we’re hungry, we could be thirsty ! ) Also by drinking extra water it helps your body by stopping it retaining so much ! It is recommended that we drink 8 glasses of water a day as a RDA which is equal to 2L ! Anything more will help with above benefits . My water bottle as pictured is 1.5L and is available from @theproteinworks for only a few pounds 🙌🏼💦 . . #nonscalevictory  #nutrition  #weightlossmotivation  #transformation  #thenandnow  #fitfam  #inspiration  #fatloss  #blogger  #weightlossjourney  #macrocounting  #macros  #fitmum  #postpregnancy  #postpartum  #cleaneating  #caloriecounting  #goals  #mentalhealth  #bopo  #vegan  #veganism  #plantbased 
Had a really hungry day today wanting to eat anything and everything... stuck to my macros though and may just go to sleep now so I can wake up for breakfast time 😝😂
#quotes #fitnessquotes #dietquotes #fitnessjourney #fitness #dietjourney #diet #fitspo #fitfam #fitnessgirl #fitnesslife #instafit #gymgirl #gymbunny #girlswholift #strength #weightloss #fatloss #healthylifestyle #macrocounting #cleaneating #strongnotskinny #progressnotperfection #bodypositive
Had a really hungry day today wanting to eat anything and everything... stuck to my macros though and may just go to sleep now so I can wake up for breakfast time 😝😂 #quotes  #fitnessquotes  #dietquotes  #fitnessjourney  #fitness  #dietjourney  #diet  #fitspo  #fitfam  #fitnessgirl  #fitnesslife  #instafit  #gymgirl  #gymbunny  #girlswholift  #strength  #weightloss  #fatloss  #healthylifestyle  #macrocounting  #cleaneating  #strongnotskinny  #progressnotperfection  #bodypositive 
First time trying a pizza wrap and OMG WHY HAVEN’T I TRIED THIS SOONER😱😋😍👅 I used a WW wrap, 50g pizza topping, 40g light cheese, 1 slice of ham, 4 slices of salami & 3 cherry tomatoes🍕Popped it in the oven on 180 degrees for just ten minutes, so makes for such a quick and easy dinner🙌🏼 This whole pizza came to under 500 calories too🙌🏼
•423 cals, 28g protein, 30g carbs, 6g fibre, 20g fat•
#munrofitness #mfdinner
First time trying a pizza wrap and OMG WHY HAVEN’T I TRIED THIS SOONER😱😋😍👅 I used a WW wrap, 50g pizza topping, 40g light cheese, 1 slice of ham, 4 slices of salami & 3 cherry tomatoes🍕Popped it in the oven on 180 degrees for just ten minutes, so makes for such a quick and easy dinner🙌🏼 This whole pizza came to under 500 calories too🙌🏼 •423 cals, 28g protein, 30g carbs, 6g fibre, 20g fat• #munrofitness  #mfdinner 
Dinner
Morrisons Ready to Cook Pepperoni Chicken 
Morrisons Creamed Cabbage & Spring Greens
15g 30% Less Fat Grated Mature Cheddar 
364 Cals, 9g Carbs, 18g Fat, 38g Protein 
#myfitnesspal #mfpjourney #iifym #caloriecounting #carbcounting #macrocounting #1200calories #swfriends #swfamily #swinsta #myweightlossjourney
One of my favourite meals at the moment: smoked trout, asparagus & whole grain rice (430 calories) all in prep for nightshift tonight! #healthyeating #macro #macrocounting #caloriecounting #shreddingforsummer #fitnessfood #healthyfoodpost
True statement 👌🏼💥 different genetics 💥 different metabolisms 💥 different ways our bodies work •
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Fuel your body efficiently and move your body with intention and results will come! •
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Appreciate what YOUR body is capable of💪🏼 #healthyishappy #goals #foodisfuel #strengthtraining #flexibledieting #macrotracking #macrocounting #strongissexy #healthylifestyle #beindividual #macromerc #mondaymotivation #goaldigger
Nothin like a big 'ol stack of homemade blueberry pancakes to start off our week🥞😍
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Check out @thebigmansworld for the perfect healthy breakfast 🙌
Nothin like a big 'ol stack of homemade blueberry pancakes to start off our week🥞😍 . . Check out @thebigmansworld for the perfect healthy breakfast 🙌
JLouis Top of the Line Fitness 
315lb Flat Bench Press 30 Reps *Show up & Show out *= 6 inch Bench Press From Sternum / Aka / Compression Bench Press = Builds lean muscle definition and strength

#bodybuilding #gymlife #fitnessmotivation #powerlifting @quien_mas_queyo @dontjudgemyfitness #jplouis1987 #worldgym
@jplouis1987 
#shredded #cleaneating #macrocounting 
#crossfit #hiitworkout
#hiitcardio💦🏃🔥 #bodybuilding #gymlife #fitnessmotivation #powerlifting #worldgym #fitness #personaltrainer #leecounty #florida #blackman #muscle #strongman #strong  #buildmuscle #fitnesstransformation #fitnesstrainer #trainerlife #strengthtrainingday
#fly985fmradio 
#nike
#addidas
#underarmour
#reebok
JLouis Top of the Line Fitness 315lb Flat Bench Press 30 Reps *Show up & Show out *= 6 inch Bench Press From Sternum / Aka / Compression Bench Press = Builds lean muscle definition and strength #bodybuilding  #gymlife  #fitnessmotivation  #powerlifting  @quien_mas_queyo @dontjudgemyfitness #jplouis1987  #worldgym  @jplouis1987 #shredded  #cleaneating  #macrocounting  #crossfit  #hiitworkout  #hiitcardio 💦🏃🔥 #bodybuilding  #gymlife  #fitnessmotivation  #powerlifting  #worldgym  #fitness  #personaltrainer  #leecounty  #florida  #blackman  #muscle  #strongman  #strong  #buildmuscle  #fitnesstransformation  #fitnesstrainer  #trainerlife  #strengthtrainingday  #fly985fmradio  #nike  #addidas  #underarmour  #reebok 
Best part of #macrocounting is being able to have food freedom! You can track everything and make it fit into your day. So this #Chipotle bowl is my lunch. I’ve been stuck doing laundry indoors all day so I need this fuel to get my workout in!
Best part of #macrocounting  is being able to have food freedom! You can track everything and make it fit into your day. So this #Chipotle  bowl is my lunch. I’ve been stuck doing laundry indoors all day so I need this fuel to get my workout in!
All the kebabs! (Five... Five of the kebabs.)
🥩🌶🧀 #Dinner #Kebabs #NoGreensThough #MacroCounting #Tasty
Some Monday motivation for you.  I was scrolling through old photos and came across this picture.  15 months between the two photos.  The picture on the right was after two months of online training with  Bree and I was pretty DANG proud of that baby bicep and the other progress I had made.  The MAIN reason I share this transformation is... because it truly is a journey where you need to love your body and be proud of all the subtle changes.  Sometimes you don’t realize the progress until you see a comparison like this.  And it’s Not just the obvious physical transformation but more importantly the mental change.  I feel more comfortable in my skin than I have ever.  I have learned to appreciate my body and what it is capable of...even starting this journey at 50! Don’t discount your ability!! Give yourself TIME.  Be PATIENT with yourself.  DON’T compare your journey with anyone else but YOU!  Take those selfies, you don’t have to share them but I have found that its one of the best ways of seeing the progress.  It is not an overnight thing, but for heaven sake..DO NOT GIVE UP!  I struggle constantly with staying on track and training.  There are days I am horrible at it.  BUT...with each passing day I get a little bit better.  So please LOVE ❤️ yourself and just keep TRYING!!! You CAN do this!  I have had guidance in this journey and it has been what has kept me striving to improve.  Thanks Bree for continuing to push me, check in on my eating, giving me challenging workouts...it has been appreciated.  #bodybybree2 #onlinetraining #fitat50 #macrocounting #fitfam #transformation #mondaymotivation #fitgrandma #fitwomen #healthylifestyle #strongnotskinny #kamloopsfitfam #lululemon
Some Monday motivation for you. I was scrolling through old photos and came across this picture. 15 months between the two photos. The picture on the right was after two months of online training with Bree and I was pretty DANG proud of that baby bicep and the other progress I had made. The MAIN reason I share this transformation is... because it truly is a journey where you need to love your body and be proud of all the subtle changes. Sometimes you don’t realize the progress until you see a comparison like this. And it’s Not just the obvious physical transformation but more importantly the mental change. I feel more comfortable in my skin than I have ever. I have learned to appreciate my body and what it is capable of...even starting this journey at 50! Don’t discount your ability!! Give yourself TIME. Be PATIENT with yourself. DON’T compare your journey with anyone else but YOU! Take those selfies, you don’t have to share them but I have found that its one of the best ways of seeing the progress. It is not an overnight thing, but for heaven sake..DO NOT GIVE UP! I struggle constantly with staying on track and training. There are days I am horrible at it. BUT...with each passing day I get a little bit better. So please LOVE ❤️ yourself and just keep TRYING!!! You CAN do this! I have had guidance in this journey and it has been what has kept me striving to improve. Thanks Bree for continuing to push me, check in on my eating, giving me challenging workouts...it has been appreciated. #bodybybree2  #onlinetraining  #fitat50  #macrocounting  #fitfam  #transformation  #mondaymotivation  #fitgrandma  #fitwomen  #healthylifestyle  #strongnotskinny  #kamloopsfitfam  #lululemon 
🚨 Regardless of goals we should looking for great sources of protein! Make sure that you are consuming some protein every time that you eat. 🥩 Here are some of my favorites
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💥HIGH-PROTEIN FOODS💥
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Recently I got asked what is the role of protein while dieting and why is it important. So, to make it simple protein helps to preserve lean muscle mass, and it also helps you to build new muscle mass. Not only that but its also most fulfilling macronutrient of all three, meaning that eating food high in protein will keep you full longer period. 🤗
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How much do you need? According to the protein book by Lyle Mcdonald, you need between 0.7-0.9g/lb while bulking (gaining muscle), and 0.9-1.1 while cutting (losing fat) 👌
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Having that said, for today’s post I compared some of the best protein sources in one picture. These are not all of course. Hopefully, you may get an idea what you could incorporate into your diet to increase your protein intake. 🍔
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Majority of this protein sources are also quite low in calories, making them perfect choice when dieting. 🍳
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🔴🔴I incorporated both, plant-based and meat protein sources.🔴🔴⠀ -
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✅Please follow @FamilyFitnessOnlineTraining for daily fitness empowerment -
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RP @ivicafridrih
#caloriecounting #protein #fruit #macrofriendly #macrocounting #macrohack#caloriescount #mcdonalds #VeganLife #foodporn #fatloss #flexibledieting#iifym #iifymgirls #peanutbutter #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating#stake #bread #carbs #weightloss#strengthfeed #girlgains #vegan #fitfam#eatforabs"
🚨 Regardless of goals we should looking for great sources of protein! Make sure that you are consuming some protein every time that you eat. 🥩 Here are some of my favorites - - 💥HIGH-PROTEIN FOODS💥 ⠀⠀ Recently I got asked what is the role of protein while dieting and why is it important. So, to make it simple protein helps to preserve lean muscle mass, and it also helps you to build new muscle mass. Not only that but its also most fulfilling macronutrient of all three, meaning that eating food high in protein will keep you full longer period. 🤗 ⠀⠀ How much do you need? According to the protein book by Lyle Mcdonald, you need between 0.7-0.9g/lb while bulking (gaining muscle), and 0.9-1.1 while cutting (losing fat) 👌 ⠀⠀ Having that said, for today’s post I compared some of the best protein sources in one picture. These are not all of course. Hopefully, you may get an idea what you could incorporate into your diet to increase your protein intake. 🍔 ⠀⠀ Majority of this protein sources are also quite low in calories, making them perfect choice when dieting. 🍳 ⠀⠀ 🔴🔴I incorporated both, plant-based and meat protein sources.🔴🔴⠀ - - - ✅Please follow @FamilyFitnessOnlineTraining for daily fitness empowerment - - . . . . . RP @ivicafridrih #caloriecounting  #protein  #fruit  #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #VeganLife  #foodporn  #fatloss  #flexibledieting #iifym  #iifymgirls  #peanutbutter  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #stake  #bread  #carbs  #weightloss #strengthfeed  #girlgains  #vegan  #fitfam #eatforabs "
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Tip of the day 💧Stay Hydrated💧
Whether you drink gallons of water or a small bottle of water, it's 0 calories.
💦The more water you drink, the more full you will feel. 💦It is an excellent trick to use when dealing with hunger while dieting. Drinking plenty of water during the day will add 0 extra calories but will cause you to feel a bit fuller. 💦It is also a good idea to drink a big glass of water before every meal so that when you eat, your stomach is already partially full so your food fills you up more. 💦And for how much water per day I drink❓🤔 I personally drink around 4 to 5 litres but I'd recommend trying to drink around 2 to 3 litres per day 👌

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🏋️‍♂️🏋️‍♂️Start building your Summer body now🏋️‍♂️🏋️‍♂️
#itsnevertoolate !!
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Personal training, trigger points, diet plans and much more packages and offers are available!
For more info:
->☎️+96171456642
->👻snap: coach.steven
->Checkout my facebook page for more tips and motivation about fitness and health:
https://m.facebook.com/stevenabourachid/
💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥
#caloriecounting #protein #macrofriendly #macrocounting #caloriescount #vegan # #fatloss #flexibledieting#iifym #iifymgirls #fitfood #fitfoodshare#fitnessfood #diet #healthyeating #cleaneating #weightloss #fitfam #water
. Tip of the day 💧Stay Hydrated💧 Whether you drink gallons of water or a small bottle of water, it's 0 calories. 💦The more water you drink, the more full you will feel. 💦It is an excellent trick to use when dealing with hunger while dieting. Drinking plenty of water during the day will add 0 extra calories but will cause you to feel a bit fuller. 💦It is also a good idea to drink a big glass of water before every meal so that when you eat, your stomach is already partially full so your food fills you up more. 💦And for how much water per day I drink❓🤔 I personally drink around 4 to 5 litres but I'd recommend trying to drink around 2 to 3 litres per day 👌 _______________________________________________ 🏋️‍♂️🏋️‍♂️Start building your Summer body now🏋️‍♂️🏋️‍♂️ #itsnevertoolate  !! _______________________________________________ Personal training, trigger points, diet plans and much more packages and offers are available! For more info: ->☎️+96171456642 ->👻snap: coach.steven ->Checkout my facebook page for more tips and motivation about fitness and health: https://m.facebook.com/stevenabourachid/ 💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥💥 #caloriecounting  #protein  #macrofriendly  #macrocounting  #caloriescount  #vegan  # #fatloss  #flexibledieting #iifym  #iifymgirls  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating  #weightloss  #fitfam  #water 
Quick little run tonight to start building Cardio fitness levels - I struggle to motivate myself to do Cardio but determined improve 😊 
#cardio #run #jog #fitnessjourney #fitness #dietjourney #diet #fitspo #fitfam #fitnessgirl #fitnesslife #instafit #gymgirl #gymbunny #girlswholift #strength #weightloss #fatloss #healthylifestyle #macrocounting #cleaneating #strongnotskinny #progressnotperfection #bodypositive
Dinner - 468 calories
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Toast with spinach, smoked salmon, poached eggs and asparagus. Really fumin with these eggs! Eggs are my thing and look at the state of that! It's more like scrambled egg not poached egg 😂
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#caloriecounting #munrofitness #macros #macrocounting #weightloss #foodoptimising #healthy #healthyfood #achieve #diet #weightlosstransformation #slimmingdownforsummer #slimmingdown #weightlossdiary #healthyeating
Happy Monday!! This week I am starting on the weight lifting again! Had a couple months focusing on just cardio but now I’m back to weights!!! 💪🏼 keeping it light though as I imagine I have lost most of my strength 🙈🙊 I’ll keep you posted!
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 #healthy #JoeWicks #Post90DayPlan  #HealthyEatting #HealthyLifestyle #Macros #MacroCounting #FitFam #InstaFood #InstaFit #Food #BodyCombat #Fitness #FitAccount #Fitness #Clean #LesMills #WeightLoss #OnTrack #Food #Selfie #Me #GirlsWhoLift
Happy Monday!! This week I am starting on the weight lifting again! Had a couple months focusing on just cardio but now I’m back to weights!!! 💪🏼 keeping it light though as I imagine I have lost most of my strength 🙈🙊 I’ll keep you posted! • • #healthy  #JoeWicks  #Post90DayPlan  #HealthyEatting  #HealthyLifestyle  #Macros  #MacroCounting  #FitFam  #InstaFood  #InstaFit  #Food  #BodyCombat  #Fitness  #FitAccount  #Fitness  #Clean  #LesMills  #WeightLoss  #OnTrack  #Food  #Selfie  #Me  #GirlsWhoLift 
Cutting this week, so ending the day on 1,300 calories:
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Breakfast: Low fat yogurt, raspberries and a home made bran muffin
Lunch: Whole wheat pita bread filled with shredded chicken, cottage cheese and mayo
Dinner: Whole wheat wrap filled with tuna, cottage cheese and BBQ sauce, big side salad
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#iifym #iifymgirls #iifymrecipes #iifymwomen #iifymgirl #calories #caloriecount #caloriedeficit #caloriecounting #macros #macrocounting #flexibledieting #foodie #foodporn #food #foodphotography #foods #foodfreedom #balance #balanceddiet #health #healthyfood #healthyeating #healthylifestyle #healthy #weightlossjourney #weightloss
Cutting this week, so ending the day on 1,300 calories: . Breakfast: Low fat yogurt, raspberries and a home made bran muffin Lunch: Whole wheat pita bread filled with shredded chicken, cottage cheese and mayo Dinner: Whole wheat wrap filled with tuna, cottage cheese and BBQ sauce, big side salad . . #iifym  #iifymgirls  #iifymrecipes  #iifymwomen  #iifymgirl  #calories  #caloriecount  #caloriedeficit  #caloriecounting  #macros  #macrocounting  #flexibledieting  #foodie  #foodporn  #food  #foodphotography  #foods  #foodfreedom  #balance  #balanceddiet  #health  #healthyfood  #healthyeating  #healthylifestyle  #healthy  #weightlossjourney  #weightloss 
🌞It’s finally getting warmer out yonder. Meaning, it’s nearly sandwich and burger szn. If you want to up your protein via buns the szn, peep my bio instantly.
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🍔So what are we lookin’ at here? A Black Bean Burger between Cauliflower Protein Bun Grilled Cheese Sandwiches
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😍Under 500 Calories
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👩‍🍳Grab the recipes at the link in my bio or at masonfit.com/cauliflower-buns
🌞It’s finally getting warmer out yonder. Meaning, it’s nearly sandwich and burger szn. If you want to up your protein via buns the szn, peep my bio instantly. ⠀ 🍔So what are we lookin’ at here? A Black Bean Burger between Cauliflower Protein Bun Grilled Cheese Sandwiches ⠀ 😍Under 500 Calories ⠀ 👩‍🍳Grab the recipes at the link in my bio or at masonfit.com/cauliflower-buns
#mfdinner kedgereeish made with celeriac rice, and broccoli and mangetout topped with and egg and chilli sauce added  50gms of lentils to up the fiber as I wasn’t going to hit my goal today and it worked well I will definitely do that again red lentils are my secret weapon! 
Cals 478
c29 f8 p46 
fiber 26.8gms 😁🙌 #munrofitness #iifym #macros #macrocounting #fatloss #myfitnesspal #myfitnessjourney
So true! A person’s success rarely comes easy. You may not see the blood sweat and tears but most likely, anyone you admire who has succeeded had tough times at some point. Don’t get discouraged! Learn from any mistakes and get back to it! #goodthingstaketime #greatthjngstakeevenlonger repost from @secrets2success
So true! A person’s success rarely comes easy. You may not see the blood sweat and tears but most likely, anyone you admire who has succeeded had tough times at some point. Don’t get discouraged! Learn from any mistakes and get back to it! #goodthingstaketime  #greatthjngstakeevenlonger  repost from @secrets2success
💪 But really is there anything more satisfying? Gotta celebrate the wins when you get em.
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Now a Costco haul in one trip. That's #goals. Feel free to brag in this little space I got my 👊 ready for you.
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🆒 Is Monday your errand day? Prep day?! Whatcha got?
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#winning #iifym #macrocounting #failtoplanplantofail #wod
💪 But really is there anything more satisfying? Gotta celebrate the wins when you get em. . Now a Costco haul in one trip. That's #goals . Feel free to brag in this little space I got my 👊 ready for you. . 🆒 Is Monday your errand day? Prep day?! Whatcha got? . . . . . . . . . . #winning  #iifym  #macrocounting  #failtoplanplantofail  #wod 
My #vegan pick up of the day are these beond berry bars 👻 I’m not a huge fan of cooking or preparing things so little snacks like this are really helpful for me when I’m out and about 💪🏻 #girlswholift #strongwomen #thehappyheart #slimmingworldjourney #ifitfitsyourmacros #macrocounting #plantbaseddiet #plantbased #gymshark #weights #weightlifting #cardio #healthy #fitness #healthylifestyle #water #hydration #workhard #workout #veganfood #weightlossdiary #artist #girlswithtattoos #positivethinking #balancednotclean #bingeeating #edrecovery #eattogrow #vegan
My #vegan  pick up of the day are these beond berry bars 👻 I’m not a huge fan of cooking or preparing things so little snacks like this are really helpful for me when I’m out and about 💪🏻 #girlswholift  #strongwomen  #thehappyheart  #slimmingworldjourney  #ifitfitsyourmacros  #macrocounting  #plantbaseddiet  #plantbased  #gymshark  #weights  #weightlifting  #cardio  #healthy  #fitness  #healthylifestyle  #water  #hydration  #workhard  #workout  #veganfood  #weightlossdiary  #artist  #girlswithtattoos  #positivethinking  #balancednotclean  #bingeeating  #edrecovery  #eattogrow  #vegan 
Back on track!!!! Really enjoying my salad atm. #chickensalad #flexibledieting #iifym #macrocounting #fatloss #iifymuk #fatlossjourney #foodporn
“All I have in this world is my balls and my word, and I don’t break them for no one” - Tony Montana
. #Repost @madegains
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Testosterone in men has declined over the last 20 years. [1] This in large part has to do with the higher levels of body fat [2] as well as poor sleep [3, 4].
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Optimal levels of testosterone can help reduce body fat and increase muscle mass. [5-7] This can be done in several ways.
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1. Quality Sleep. The majority of the daily testosterone release occurs during sleep, hence the reason testosterone levels are lower after sleep restriction than in the rested condition [4]
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2. Less Stress. Chronic stress will elevate cortisol levels which have a negative affect on testosterone [10]
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3. Consume Healthy Fats. Once calories have been calculated and adjusted to suite the goal, 20%-40% of the calories should come from healthy fats (i.e. nuts, oils etc.) [8] Consuming enough carbohydrates to support intense training is also important as well. [9]
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4. Good Body Fat % for you. Having too low or too high of a body fat percentage can negatively affect testosterone levels.
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References:
1. https://www.endocrine.org/news-room/press-release-archives/2006/testosterone_lvls_in_men_decline
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955331/
3. https://www.ncbi.nlm.nih.gov/pubmed/15914523
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
5. https://www.ncbi.nlm.nih.gov/pubmed/12679426
6. https://www.ncbi.nlm.nih.gov/pubmed/2917954
7. https://www.ncbi.nlm.nih.gov/pubmed/15075918
8. http://ajcn.nutrition.org/content/64/6/850.abstract
9. https://www.ncbi.nlm.nih.gov/pubmed/20091182
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/
“All I have in this world is my balls and my word, and I don’t break them for no one” - Tony Montana . #Repost  @madegains ・・・ Testosterone in men has declined over the last 20 years. [1] This in large part has to do with the higher levels of body fat [2] as well as poor sleep [3, 4]. . Optimal levels of testosterone can help reduce body fat and increase muscle mass. [5-7] This can be done in several ways. . 1. Quality Sleep. The majority of the daily testosterone release occurs during sleep, hence the reason testosterone levels are lower after sleep restriction than in the rested condition [4] . 2. Less Stress. Chronic stress will elevate cortisol levels which have a negative affect on testosterone [10] . 3. Consume Healthy Fats. Once calories have been calculated and adjusted to suite the goal, 20%-40% of the calories should come from healthy fats (i.e. nuts, oils etc.) [8] Consuming enough carbohydrates to support intense training is also important as well. [9] . 4. Good Body Fat % for you. Having too low or too high of a body fat percentage can negatively affect testosterone levels. . References: 1. https://www.endocrine.org/news-room/press-release-archives/2006/testosterone_lvls_in_men_decline 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955331/ 3. https://www.ncbi.nlm.nih.gov/pubmed/15914523 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/ 5. https://www.ncbi.nlm.nih.gov/pubmed/12679426 6. https://www.ncbi.nlm.nih.gov/pubmed/2917954 7. https://www.ncbi.nlm.nih.gov/pubmed/15075918 8. http://ajcn.nutrition.org/content/64/6/850.abstract 9. https://www.ncbi.nlm.nih.gov/pubmed/20091182 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/
This definitely punched me right in the ego feels.
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@in3nutrition just opened up iN SEASON - where you decide what you’re wanting to accomplish in 4 months & commit to going ALL IN on those goals.
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I chose to focus on performance (inside & outside of the gym.
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One months ago, I set the goal to achieve 200lbs & no due date.
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Well it’s been one month & I’ve gained 5lbs (175 to 180).
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While doing this I’ve realized that setting a goal based on the number on the scale is literally everything I preach against so I decided to dig deep.
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Why does the number matter so much to me?
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What if I achieve that number & I’m still unhappy?
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The answer I found was hidden within my insecurities.
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It wasn’t the number that mattered, it was my appearance.
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I just want to build more muscle, which has led me to the decision of changing my goal from a number on the scale to a number with two lifts.
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I’ll be participating this iN Season by increasing my numbers with my deadlift & bench press.
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Why these two lifts?
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I’ve struggled with bench press for years, stalling out at 225lbs in the past & was joked on in school constantly about having a “bird chest”. My previous program had very little emphasis on horizontal pressing movements & left me with even less strength 😫. I’m going to break that barrier & achieve 235lbs within 4 months.
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I moved away from heavy deadlifts for a few months to work on recruitment patterns & imbalances that popped up from my previous job that required a ton of manual labor (furniture relocation services, can someone say move 20k lbs in a day up three flights of stairs?). Now I’m back & lifting 10 lbs less than before (305lbs). Within the next 4 months I’m going to hit 335 lbs EASY.
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How do I plan on doing this?
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Continuing with what I was doing for nutrition - adjusting macros & placing myself into a surplus & periodically incorporating a 48 hour fast to aid with insulin sensitivity.
-
Programming my training around these two lifts - I’ll be incorporating a ton of mobility, pre-activation, & frequency to the muscle groups that are required for these lifts.
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My outside gym performance goal is to become more organized & (read more👇🏻)
This definitely punched me right in the ego feels. - @in3nutrition just opened up iN SEASON - where you decide what you’re wanting to accomplish in 4 months & commit to going ALL IN on those goals. - I chose to focus on performance (inside & outside of the gym. - One months ago, I set the goal to achieve 200lbs & no due date. - Well it’s been one month & I’ve gained 5lbs (175 to 180). - While doing this I’ve realized that setting a goal based on the number on the scale is literally everything I preach against so I decided to dig deep. - Why does the number matter so much to me? - What if I achieve that number & I’m still unhappy? - The answer I found was hidden within my insecurities. - It wasn’t the number that mattered, it was my appearance. - I just want to build more muscle, which has led me to the decision of changing my goal from a number on the scale to a number with two lifts. - I’ll be participating this iN Season by increasing my numbers with my deadlift & bench press. - Why these two lifts? - I’ve struggled with bench press for years, stalling out at 225lbs in the past & was joked on in school constantly about having a “bird chest”. My previous program had very little emphasis on horizontal pressing movements & left me with even less strength 😫. I’m going to break that barrier & achieve 235lbs within 4 months. - I moved away from heavy deadlifts for a few months to work on recruitment patterns & imbalances that popped up from my previous job that required a ton of manual labor (furniture relocation services, can someone say move 20k lbs in a day up three flights of stairs?). Now I’m back & lifting 10 lbs less than before (305lbs). Within the next 4 months I’m going to hit 335 lbs EASY. - How do I plan on doing this? - Continuing with what I was doing for nutrition - adjusting macros & placing myself into a surplus & periodically incorporating a 48 hour fast to aid with insulin sensitivity. - Programming my training around these two lifts - I’ll be incorporating a ton of mobility, pre-activation, & frequency to the muscle groups that are required for these lifts. - My outside gym performance goal is to become more organized & (read more👇🏻)
Still a better love story than Twilight.
Still a better love story than Twilight.
COLORS ! 
Personnellement ma photo préférée du shooting (même si je les aime toutes), parce que c’est vraiment MOI mon sourire une pose que j’ai fait par réflexe et pas pour « faire beau » enfin bref je te le dis honnêtement : je m’aime beaucoup sur cette photo, c’est un miracle et c’est bon de s’apprécier soi-même 🙏🏻 Merci à @pho_tho_mas ! 
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#teamlardonsmuscles #fit #fitness #fitnessgirl #fitgirl #fitfam #fitfrenchies #musculation #muscle #weightlifting #training #workout #workhard #trainhard #teambulk #macrocounting #teamshape #nikkibnation #girlswholift #gains #progress #legday #glutes #healthy #gym #gymshark #lululemon #health #bulkpowders #teamanchois
COLORS ! Personnellement ma photo préférée du shooting (même si je les aime toutes), parce que c’est vraiment MOI mon sourire une pose que j’ai fait par réflexe et pas pour « faire beau » enfin bref je te le dis honnêtement : je m’aime beaucoup sur cette photo, c’est un miracle et c’est bon de s’apprécier soi-même 🙏🏻 Merci à @pho_tho_mas ! ___________________________________________________ #teamlardonsmuscles  #fit  #fitness  #fitnessgirl  #fitgirl  #fitfam  #fitfrenchies  #musculation  #muscle  #weightlifting  #training  #workout  #workhard  #trainhard  #teambulk  #macrocounting  #teamshape  #nikkibnation  #girlswholift  #gains  #progress  #legday  #glutes  #healthy  #gym  #gymshark  #lululemon  #health  #bulkpowders  #teamanchois 
Brightening up my day with vegetables 🙃 hoping to get to the gym this evening to sweat it out on the stair master 🔥
Brightening up my day with vegetables 🙃 hoping to get to the gym this evening to sweat it out on the stair master 🔥
Upping my calories yesterday was a success! Here's all my food for today, I'm also working out later today. So I can see how I'm feeling after and before I exercise. #healthyeating #healthychoices #healthyfood #findingbalance #healthymom #healthymomma #iifym #iifymgirls #macrocounting #ifitfitsyourmacros #healthylifestyle #happyandhealthy #workingonme #takingcareofme #caloriecounting #fitnessjourney #workingonmyfitness #healthyfamily #intermittentfasting
I’ve been in a major sweet phase with my breakfasts - like it’s cottage cheese, fruit, granola, and pb drizzle on toast every single morning. (with my favorite mystery syrup FINE it’s true 🙈). But when the savory tooth hits. THIS.👆🏻
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It takes five minutes, and is still small and light enough for me to fit happily in the morning (personally just not my hungriest time of day).. but makes me feel like I should be wearing a bra, dressed in real clothes, and brunching with girl friends!
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That last line makes me laugh. Sounds like some distant alternate universe as I scrub cemented cinnamon life off my kids’ morning bowls with the worst hair ever because I decided to turn 50 in my sleep and have hair-drenching hot flashes all night. 👹😩
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Link to sriracha egg toast in my profile @lillielovesmacros 👌🏻
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https://lillieeatsandtells.com/sourdough-egg-toast-with-sriracha-and-roasted-red-pepper-spread/
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#iifym #flexibledieting #iifymfood #macrofriendly #macrofriendlyrecipes #foodography #healthyrecipes #weightwatchers #wwfreestyle #macrocounting #thefeedfeed #huffposttaste #buzzfeedfoods #food52 #cookinglight #foodblogfeed #thekitchn #f52grams #macros #thenewhealthy #macros #eggtoast #healthybrekkie
I’ve been in a major sweet phase with my breakfasts - like it’s cottage cheese, fruit, granola, and pb drizzle on toast every single morning. (with my favorite mystery syrup FINE it’s true 🙈). But when the savory tooth hits. THIS.👆🏻 . It takes five minutes, and is still small and light enough for me to fit happily in the morning (personally just not my hungriest time of day).. but makes me feel like I should be wearing a bra, dressed in real clothes, and brunching with girl friends! . That last line makes me laugh. Sounds like some distant alternate universe as I scrub cemented cinnamon life off my kids’ morning bowls with the worst hair ever because I decided to turn 50 in my sleep and have hair-drenching hot flashes all night. 👹😩 . Link to sriracha egg toast in my profile @lillielovesmacros 👌🏻 . https://lillieeatsandtells.com/sourdough-egg-toast-with-sriracha-and-roasted-red-pepper-spread/ . . . . . #iifym  #flexibledieting  #iifymfood  #macrofriendly  #macrofriendlyrecipes  #foodography  #healthyrecipes  #weightwatchers  #wwfreestyle  #macrocounting  #thefeedfeed  #huffposttaste  #buzzfeedfoods  #food52  #cookinglight  #foodblogfeed  #thekitchn  #f52grams  #macros  #thenewhealthy  #macros  #eggtoast  #healthybrekkie 
It’s all well & good having some inspiration & “bodygoals” but it’s a fine line making sure those goals aren’t unrealistic.
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A lot of these instagram fitness models we admire have all their nutrition & training mapped out to the finest degree, have a constant supply of supplements & products delivered by their sponsors & don’t have busy jobs to work around like most of us.
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When you look in the mirror at your progress try & remember the steps you’ve made to better YOURSELF. NOT someone with millions of followers who is paid to look that way.
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#bulletproofliving #keepitsimple #keepshitsimple #realtalk #instagramfitness #fitnessgoals #bodygoals #beabetteryou #realisticgoals #homemadefood #shredded #sixpack #abs #foodielife #weightlifting #bodybuilding #weighttraining #musclebuilding #macrocounting #healthandfitnessjourney #muscleandstrength #strengthandconditioning #caloriesurplus #caloriedeficit #igfitness #fitfamuk #caloriecounting #nutrition #fitfam
It’s all well & good having some inspiration & “bodygoals” but it’s a fine line making sure those goals aren’t unrealistic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of these instagram fitness models we admire have all their nutrition & training mapped out to the finest degree, have a constant supply of supplements & products delivered by their sponsors & don’t have busy jobs to work around like most of us. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you look in the mirror at your progress try & remember the steps you’ve made to better YOURSELF. NOT someone with millions of followers who is paid to look that way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofliving  #keepitsimple  #keepshitsimple  #realtalk  #instagramfitness  #fitnessgoals  #bodygoals  #beabetteryou  #realisticgoals  #homemadefood  #shredded  #sixpack  #abs  #foodielife  #weightlifting  #bodybuilding  #weighttraining  #musclebuilding  #macrocounting  #healthandfitnessjourney  #muscleandstrength  #strengthandconditioning  #caloriesurplus  #caloriedeficit  #igfitness  #fitfamuk  #caloriecounting  #nutrition  #fitfam 
“Life is a wheel of fortune and it’s my turn to spin it.” – Tupac
#alphalete #ghostlegend #ghostlifestyle #gymshark #gym #athlete #iifym #flexibledieting #macros #macrocounting #diet #shredded #aesthetic #bodybuild #abs #everforward #fitness
#TTmacrotips time! I rounded up some of my favorite #macrofriendly items that I keep on hand for #mealprep and treats! Swipe to see the macros for each one! #tightertogether one macro at a time! 💪🏼
💥 #knowgains 🏋️
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Today's Topic
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💥KNOW - PORTION SIZES + BREAKFAST 🥞💥
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🍓 First off, yes, I am in love with strawberries. You’ll see them on my page here a lot lol, so I apologize (err, not really but you know what I mean) if you are sick and tired of seeing them…
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😄 Anyhow, breakfast is a really important meal of the day (just like lunch and dinner, and your snacks in between). There’s also a school of thought that skips breakfast altogether — which I also think has merit — but if your’e eating breakfast today, or any day, then think about portion size because it can literally be the difference between gaining 15 pounds in a year, versus losing 15 pounds in a year (or just losing body fat and increasing lean muscle).
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📊 Portion size is important because each food has a different calorie density and nutrient value.
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🤔 Confused by what I mean? Let me explain…
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🥜 Foods like peanut butter are calorie dense, meaning they contain a large amount of calories even when portions are small.
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🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large.
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🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food.
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🙌🏼 Knowing these things allows you to properly portion your meals for optimal intake, and will allow you to make really great progress on your goals.
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🏋🏻 To wrap up, the meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories.
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⚽️ Hope this helps! And if you need anything from me, you know what to do… (comment below, duh!!!) cheers! And have a great day!
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📸 @maxweberfit 👌

Tag a friend who'd like this 👇
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💡 #TheMoreYouKnow
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💥 #knowgains  🏋️ . . Today's Topic . 💥KNOW - PORTION SIZES + BREAKFAST 🥞💥 - 🍓 First off, yes, I am in love with strawberries. You’ll see them on my page here a lot lol, so I apologize (err, not really but you know what I mean) if you are sick and tired of seeing them… - 😄 Anyhow, breakfast is a really important meal of the day (just like lunch and dinner, and your snacks in between). There’s also a school of thought that skips breakfast altogether — which I also think has merit — but if your’e eating breakfast today, or any day, then think about portion size because it can literally be the difference between gaining 15 pounds in a year, versus losing 15 pounds in a year (or just losing body fat and increasing lean muscle). - 📊 Portion size is important because each food has a different calorie density and nutrient value. - 🤔 Confused by what I mean? Let me explain… - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large amount of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🙌🏼 Knowing these things allows you to properly portion your meals for optimal intake, and will allow you to make really great progress on your goals. - 🏋🏻 To wrap up, the meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. - ⚽️ Hope this helps! And if you need anything from me, you know what to do… (comment below, duh!!!) cheers! And have a great day! . . 📸 @maxweberfit 👌 Tag a friend who'd like this 👇 . . . 💡 #TheMoreYouKnow  . . . .
Today kicksoff 30 days of #tightertogether 🙌 I'm excited to do this program with such an inspiring and committed group! ❤️ Taking it day by day will be key 🔑 I tend to think too far ahead with challenges or training plans. Inevitably I psych myself out or assume I just can't make it to the end the way I 'want to' so what's the point. 🤷🏼‍♀️ This time I am going in with grace and allowing myself to show up. I can commit to this for 30 days and see what I'm capable of without judgement - one day at a time 😘
Today kicksoff 30 days of #tightertogether  🙌 I'm excited to do this program with such an inspiring and committed group! ❤️ Taking it day by day will be key 🔑 I tend to think too far ahead with challenges or training plans. Inevitably I psych myself out or assume I just can't make it to the end the way I 'want to' so what's the point. 🤷🏼‍♀️ This time I am going in with grace and allowing myself to show up. I can commit to this for 30 days and see what I'm capable of without judgement - one day at a time 😘
✖️YOUR ENERGY✖️
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before I walk into a room I ask myself
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1️⃣ How can I give ALL of me?
2️⃣ How can I be influential or have an impact?
3️⃣ How can I establish trust?
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these 3 q’s always come back to my ENERGY
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when I talk to someone they should feel like they have my FULL attention
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they should feel like I WANT to talk to them & that I WANT to bring them value
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the way I show up affects everyone around me because energy is incredibly contagious
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we live in a world where everyone thinks there’s a “catch” or an “ok, what does this person want from me?”
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establishing trust with a room based on your energy is so important because it reassures them that you truly want to bring them value FOR NOTHING IN RETURN
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I’m a story teller so i love just talking to be people about their day, my day, their problems & my problems
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using my energy to grasp their attention is HUGE for me; this means they genuinely want to listen to what I’m saying and there’s a mutual benefit from one another
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people in your life deserve the BEST you; the you with the most energy & it will feel like work sometimes but believe me
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it’s worth it & it’ll come back to you
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change your energy & everything will come full circle
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energy is everything .
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#motivation #selfmotivation #selflove #mindfulness #nutrition #health #mentalhealth #weightloss #business #energy
#nutritioncoaching #macrocounting #weightlossideas #onlinefitnesscoach #dietingtips #flexibledietinglifestyle #iifymdiet #caloriescount #fatlosstips #weightlosscoach 
#lifecoach #positivevibes #positiveenergy #positivethoughts #positivemind #influencers #instaimpact #mylife #energymatters #lifecoach
✖️YOUR ENERGY✖️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ before I walk into a room I ask myself ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ How can I give ALL of me? 2️⃣ How can I be influential or have an impact? 3️⃣ How can I establish trust? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ these 3 q’s always come back to my ENERGY ⠀⠀⠀⠀⠀⠀⠀⠀⠀ when I talk to someone they should feel like they have my FULL attention ⠀⠀⠀⠀⠀⠀⠀⠀⠀ they should feel like I WANT to talk to them & that I WANT to bring them value ⠀⠀⠀⠀⠀⠀⠀⠀⠀ the way I show up affects everyone around me because energy is incredibly contagious ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ we live in a world where everyone thinks there’s a “catch” or an “ok, what does this person want from me?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ establishing trust with a room based on your energy is so important because it reassures them that you truly want to bring them value FOR NOTHING IN RETURN ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m a story teller so i love just talking to be people about their day, my day, their problems & my problems ⠀⠀⠀⠀⠀⠀⠀⠀⠀ using my energy to grasp their attention is HUGE for me; this means they genuinely want to listen to what I’m saying and there’s a mutual benefit from one another ⠀⠀⠀⠀⠀⠀⠀⠀⠀ people in your life deserve the BEST you; the you with the most energy & it will feel like work sometimes but believe me ⠀⠀⠀⠀⠀⠀⠀⠀⠀ it’s worth it & it’ll come back to you ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ change your energy & everything will come full circle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ energy is everything . . . #motivation  #selfmotivation  #selflove  #mindfulness  #nutrition  #health  #mentalhealth  #weightloss  #business  #energy  #nutritioncoaching  #macrocounting  #weightlossideas  #onlinefitnesscoach  #dietingtips  #flexibledietinglifestyle  #iifymdiet  #caloriescount  #fatlosstips  #weightlosscoach  #lifecoach  #positivevibes  #positiveenergy  #positivethoughts  #positivemind  #influencers  #instaimpact  #mylife  #energymatters  #lifecoach 
Last week’s highlight - being able to sit outside with a green tea & some vitamin D. Unfortunately all the vit D has disappeared now!? ☔️ (soz about the hairy legs)
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#bulletproofliving #keepitsimple #keepshitsimple #greentea #quads #quadsquad #cuppa #vitamind #sunshine #homemadefood #foodielife #weightlifting #bodybuilding #weighttraining #musclebuilding #macrocounting #healthandfitnessjourney #muscleandstrength #strengthandconditioning #caloriesurplus #caloriedeficit #igfitness #fitfamuk #caloriecounting #nutrition #fitfam
Last week’s highlight - being able to sit outside with a green tea & some vitamin D. Unfortunately all the vit D has disappeared now!? ☔️ (soz about the hairy legs) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofliving  #keepitsimple  #keepshitsimple  #greentea  #quads  #quadsquad  #cuppa  #vitamind  #sunshine  #homemadefood  #foodielife  #weightlifting  #bodybuilding  #weighttraining  #musclebuilding  #macrocounting  #healthandfitnessjourney  #muscleandstrength  #strengthandconditioning  #caloriesurplus  #caloriedeficit  #igfitness  #fitfamuk  #caloriecounting  #nutrition  #fitfam 
Cadbury caramel proates to power me through a morning of bone physiology and pathology 🤓
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That caramel spread is next level, if you ever see it on offer buy all of them immediately 🤤😆
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Have a great Monday 😃
Cadbury caramel proates to power me through a morning of bone physiology and pathology 🤓 - - That caramel spread is next level, if you ever see it on offer buy all of them immediately 🤤😆 - - Have a great Monday 😃
🌯🌯 FOOD SWAP 🌯🌯
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Swapping a Helga’s White Wrap for a @freedomfoods whole grain barley wrap you will consume:
⬇️ 108 less calories (50% less)
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⬇️ 2.7g less Fat per wrap
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⬇️ 31.4g less Carbohydrates per wrap
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⬆️ 5.2g more Dietary Fibre per wrap
🌯🌯 FOOD SWAP 🌯🌯 - Swapping a Helga’s White Wrap for a @freedomfoods whole grain barley wrap you will consume: ⬇️ 108 less calories (50% less) - ⬇️ 2.7g less Fat per wrap - ⬇️ 31.4g less Carbohydrates per wrap - ⬆️ 5.2g more Dietary Fibre per wrap