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#fatlossjourney photos & videos

766.6k Posts

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[Hump Day Got You Feelin’ Like This?]
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Half way through the week 🐪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you holding up?
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Living for Friday? Crashing midday? Exhausted? Can’t wait until you hit the hay tonight? Surviving off energy drinks?
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If so, think about these 3 things:
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1️⃣How are you eating? Are you eating enough? What types of foods? Are they foods that I’ll support your body?
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2️⃣Are you moving your body daily?
Going to the gym? Walking your dogs? Getting your steps in?
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3️⃣How much sleep are you getting? Are you stressed? Doing work until late? Up early to get everything done?
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These are just 3 factors that could be making you feel like 💩.
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Good news...you can change it.
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My 8 week online nutrition and fitness (revamped) program is open!
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Spots are LIMITED. Starts 👉🏼April 1st.
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Link in bio or DM for details.
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#weightlosscoach
#fatlossjourney
#bodytransformations
#workouttips
#weightlosstip
#dogmomma
#losingweightfeelinggreat
#loseweightaskmehow
#loseweightnowaskmenow
#howtolosefat
#bodycoach
#transformationcoach
#transformationchallenge
#strengthcoach
#sweatisfatcrying
#weightlossprogram
#weightlossrecipes
#losingweightjourney
#wanttoloseweight
#healthyandhappy
#eatrightnotless

[Hump Day Got You Feelin’ Like This?]
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Half way through the week 🐪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you holding up?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Living for Friday? Crashing midday? Exhausted? Can’t wait until you hit the hay tonight? Surviving off energy drinks?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If so, think about these 3 things:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣How are you eating? Are you eating enough? What types of foods? Are they foods that I’ll support your body?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Are you moving your body daily?
Going to the gym? Walking your dogs? Getting your steps in?
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣How much sleep are you getting? Are you stressed? Doing work until late? Up early to get everything done?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These are just 3 factors that could be making you feel like 💩.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good news...you can change it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My 8 week online nutrition and fitness (revamped) program is open!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Spots are LIMITED. Starts 👉🏼April 1st.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Link in bio or DM for details.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlosscoach
#fatlossjourney
#bodytransformations
#workouttips
#weightlosstip
#dogmomma
#losingweightfeelinggreat
#loseweightaskmehow
#loseweightnowaskmenow
#howtolosefat
#bodycoach
#transformationcoach
#transformationchallenge
#strengthcoach
#sweatisfatcrying
#weightlossprogram
#weightlossrecipes
#losingweightjourney
#wanttoloseweight
#healthyandhappy
#eatrightnotless

How often do you feel depressed? No bs, serious question. Do you ever feel like depression hits you one day and you don’t feel like living at all. No desire to achieve or even envision any type of success. I feel like that a lot. I push myself through it as I do have many responsibilities however it’s not easy and I wonder if anyone goes through the same. I’m sure there is chemically or biologically imposed depression but I do feel like mine comes either from the inside (mental) or outside myself (the environment, people, social media). Even before this injury I would wake up and wouldn’t want to do anything, wouldn’t feel that drive or ambition that I normally have... I guess it’s easy to feel deeply dissatisfied with your self as we constantly compare ourselves to others, without even knowing it, subconsciously...
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Everyday day you see sharply dressed young “entrepreneurs” posing a front of the rental or well groomed dudes with a Mac in Starbucks. Everyday you see the majority of ig living their best life while your personal shit sucks and doesn’t look as good. On top of that likes, views, comments, followers, all of that consumes our entire being and makes us physiologically dependent on validation, recognition, acceptance, praise. I’m not sure if that contributes to my depression, but I’m really looking to find the reasons why I feel this way, and why so many people are also depressed these days...
@artemusdolgin 🙏

How often do you feel depressed? No bs, serious question. Do you ever feel like depression hits you one day and you don’t feel like living at all. No desire to achieve or even envision any type of success. I feel like that a lot. I push myself through it as I do have many responsibilities however it’s not easy and I wonder if anyone goes through the same. I’m sure there is chemically or biologically imposed depression but I do feel like mine comes either from the inside (mental) or outside myself (the environment, people, social media). Even before this injury I would wake up and wouldn’t want to do anything, wouldn’t feel that drive or ambition that I normally have... I guess it’s easy to feel deeply dissatisfied with your self as we constantly compare ourselves to others, without even knowing it, subconsciously...
.
Everyday day you see sharply dressed young “entrepreneurs” posing a front of the rental or well groomed dudes with a Mac in Starbucks. Everyday you see the majority of ig living their best life while your personal shit sucks and doesn’t look as good. On top of that likes, views, comments, followers, all of that consumes our entire being and makes us physiologically dependent on validation, recognition, acceptance, praise. I’m not sure if that contributes to my depression, but I’m really looking to find the reasons why I feel this way, and why so many people are also depressed these days...
@artemusdolgin 🙏

Have you ever calculated your caloric intake to see if it is supporting your goals? 👇🏻⠀
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I’ve had clients come in to see me for weight loss. They tell me ‘I don’t understand why I’m not losing weight. I’m not eating that much at all. I’m also eating healthy foods too. I don’t eat out or buy processed foods. You’re my last resort’⠀
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Firstly, I hope that seeing a Dietitian is not your last resort to save you from any misery from not achieving goals due to guess work 🤦🏻‍♀️🙋🏻‍♀️ A Dietitian can assess your dietary intake accurately to see whether or not you really are ‘not eating that much’. More often than not, clients who told me that weren’t eating much were in caloric excess or maintenance which explained why they weren’t losing weight 🤔 This visual by @thefitnesschef_ demonstrates well why assessing your caloric intake is essential for weight loss 💯⠀
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You definitely don’t need to track your calories all the time. Once you get a rough idea from tracking, learn the general nutrition content of foods and get into a routine, you can generally tell that you’ve eaten enough for your goals. Knowledge is power! 🧠⠀
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✨Want to take the guesswork and effort out of assessing your dietary intake? Contact me to help you do the work for you and offer practical solutions if your caloric and nutritional intake is not suiting your goals👩🏻‍💼✨⠀
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#bossbabenutrition #bossbabeeats #weightlosstips #weightlossjourney #thursdaytips #fatlosstips #fatlossjourney #iifymwomen #macrocounting #countingmacros #countingcalories #guessingvsreality #eatsmart #nutritioncoaching #bossbabes #fitbabes #journeytofit #journeytohealth

Have you ever calculated your caloric intake to see if it is supporting your goals? 👇🏻⠀
.⠀
.⠀
I’ve had clients come in to see me for weight loss. They tell me ‘I don’t understand why I’m not losing weight. I’m not eating that much at all. I’m also eating healthy foods too. I don’t eat out or buy processed foods. You’re my last resort’⠀
.⠀
.⠀
Firstly, I hope that seeing a Dietitian is not your last resort to save you from any misery from not achieving goals due to guess work 🤦🏻‍♀️🙋🏻‍♀️ A Dietitian can assess your dietary intake accurately to see whether or not you really are ‘not eating that much’. More often than not, clients who told me that weren’t eating much were in caloric excess or maintenance which explained why they weren’t losing weight 🤔 This visual by @thefitnesschef_ demonstrates well why assessing your caloric intake is essential for weight loss 💯⠀
.⠀
.⠀
You definitely don’t need to track your calories all the time. Once you get a rough idea from tracking, learn the general nutrition content of foods and get into a routine, you can generally tell that you’ve eaten enough for your goals. Knowledge is power! 🧠⠀
.⠀
.⠀
✨Want to take the guesswork and effort out of assessing your dietary intake? Contact me to help you do the work for you and offer practical solutions if your caloric and nutritional intake is not suiting your goals👩🏻‍💼✨⠀
.⠀
.⠀
.⠀
.
#bossbabenutrition #bossbabeeats #weightlosstips #weightlossjourney #thursdaytips #fatlosstips #fatlossjourney #iifymwomen #macrocounting #countingmacros #countingcalories #guessingvsreality #eatsmart #nutritioncoaching #bossbabes #fitbabes #journeytofit #journeytohealth

Reposting @antidiet_dietitian:⠀
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"☆COMICS IRONICALLY REFLECTING THE SAD REALITY ☆⠀
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Follow @antidiet_dietitian 🥑⠀
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If someone tells you something is bad, then ask WHY is that. Don't just stay with "don't eat this" or " don't do this" just because a "guru/expert/influencer" tells you to. .⠀
The fact of categorizing foods Bad vs Good just creates unhealthy relationship with food and you may not even realize that balance and diet flexibility can increase ADHERENCE and SUSTAINABILITY into a program when initiating lifestyle changes. .⠀
Credit @thealanaragon and @blakelosangeles for this video.⠀
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#fitnessjourney #health #pizza #cleaneating #bodybuilding #evidencebased #fitnessfood #habitchange #fitnessphysique #lifestyle #fitnessgirl #fitnesslife #dietitian #gymlife #research #scientificevidence #lifestylenotadiet #fitnesslifestyle #fitness #fitnesstrainer #fatloss #fatlossjourney #antibullshit  #onlinecoach #influencers #fitnessfreak #lifestyle #fitnessgurus #adherence #motivation"

Reposting @antidiet_dietitian:⠀
...⠀
"☆COMICS IRONICALLY REFLECTING THE SAD REALITY ☆⠀
.⠀
Follow @antidiet_dietitian 🥑⠀
.⠀
If someone tells you something is bad, then ask WHY is that. Don't just stay with "don't eat this" or " don't do this" just because a "guru/expert/influencer" tells you to. .⠀
The fact of categorizing foods Bad vs Good just creates unhealthy relationship with food and you may not even realize that balance and diet flexibility can increase ADHERENCE and SUSTAINABILITY into a program when initiating lifestyle changes. .⠀
Credit @thealanaragon and @blakelosangeles for this video.⠀
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#fitnessjourney #health #pizza #cleaneating #bodybuilding #evidencebased #fitnessfood #habitchange #fitnessphysique #lifestyle #fitnessgirl #fitnesslife #dietitian #gymlife #research #scientificevidence #lifestylenotadiet #fitnesslifestyle #fitness #fitnesstrainer #fatloss #fatlossjourney #antibullshit #onlinecoach #influencers #fitnessfreak #lifestyle #fitnessgurus #adherence #motivation"

You are going to have good days and you are going to have bad days.  The ONLY thing that matters is if you gave it your all. Today, I  was able to do 1 round of #Ri28 Day 19 and that's fine with me. I don't feel guilty or embarrassed to say that because I know I gave it my all.  Tomorrow is a brand new day for me to plan and conquer. #weightloss #weightlossjourney #fatloss #fatlossjourney #musclebuilding #losingweight #losinginches #fitness #goals #plussizefitness #plussize #lovingmareeka #transformationinprogress #homeworkout #athomeworkout #exercise #dedication #commitment #doingit #justdoit

You are going to have good days and you are going to have bad days. The ONLY thing that matters is if you gave it your all. Today, I was able to do 1 round of #Ri28 Day 19 and that's fine with me. I don't feel guilty or embarrassed to say that because I know I gave it my all. Tomorrow is a brand new day for me to plan and conquer. #weightloss #weightlossjourney #fatloss #fatlossjourney #musclebuilding #losingweight #losinginches #fitness #goals #plussizefitness #plussize #lovingmareeka #transformationinprogress #homeworkout #athomeworkout #exercise #dedication #commitment #doingit #justdoit

THIS IS PROGRESS!! January 1st this sweatshirt was skin tight on me! Tonight  I grabbed it by accident and guess what it fits me and is loose!! Non scale victory!! 🔥#weightlosstransformation #weightlossjourney #fatlossjourney #1stphorm #iam1stphorm #makeaway #teamboss #onedayatatime #progress #nonscalevictory

THIS IS PROGRESS!! January 1st this sweatshirt was skin tight on me! Tonight I grabbed it by accident and guess what it fits me and is loose!! Non scale victory!! 🔥 #weightlosstransformation #weightlossjourney #fatlossjourney #1stphorm #iam1stphorm #makeaway #teamboss #onedayatatime #progress #nonscalevictory

How is everyone doing with getting your water in? 
Here’s a chart to help you quickly know how much water you should drink daily...
Halfway thru the work week! 😊

How is everyone doing with getting your water in?
Here’s a chart to help you quickly know how much water you should drink daily...
Halfway thru the work week! 😊

💥AS IF IT WERE THAT EASY💥
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I hear this all time...
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Mostly from women but even some men that are trying to lose weight.
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As if touching a dumbbell automatically grew your shoulders three sizes.
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It’s a sad misconception in the industry because the look that we know everyone wants...
-
COMES FROM LIFTING WEIGHTS!
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Why do you think “skinny fat” is a thing?
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Because everyone focuses on the scale weight and thinks lifting weights will turn them to Arnold in a month.
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It’s just not true.
-
The only reason it would make someone bulky?
-
Is if you’re eating too many calories.
-
If you truly want to reshape your body, it will come from lifting weights.
-
If you want that “toned” look that everyone talks about...
-
It comes from lifting weights.
-
If you want to lose weight, eat in a calorie deficit.
-
If you want to lose weight and reshape your body, eat in a calorie deficit, with sufficient protein, and lift weights.
-
TAG someone that needs to see this!
-
-
-
-
#easywins #healthandfitness #weightwatchers #wednesdaywisdom #jennycraig #nutritiontips #nutritioncoach #diet #mealprep #macros #macrocounting #iifym #iifymgirls #ifitfitsyourmacros #carbs #zonediet #carbs #paleo #slimmingworld #ketodiet #ketogenicdiet #ketoweightloss #flexibledieting #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney

💥AS IF IT WERE THAT EASY💥
-
I hear this all time...
-
Mostly from women but even some men that are trying to lose weight.
-
As if touching a dumbbell automatically grew your shoulders three sizes.
-
It’s a sad misconception in the industry because the look that we know everyone wants...
-
COMES FROM LIFTING WEIGHTS!
-
Why do you think “skinny fat” is a thing?
-
Because everyone focuses on the scale weight and thinks lifting weights will turn them to Arnold in a month.
-
It’s just not true.
-
The only reason it would make someone bulky?
-
Is if you’re eating too many calories.
-
If you truly want to reshape your body, it will come from lifting weights.
-
If you want that “toned” look that everyone talks about...
-
It comes from lifting weights.
-
If you want to lose weight, eat in a calorie deficit.
-
If you want to lose weight and reshape your body, eat in a calorie deficit, with sufficient protein, and lift weights.
-
TAG someone that needs to see this!
-
-
-
-
#easywins #healthandfitness #weightwatchers #wednesdaywisdom #jennycraig #nutritiontips #nutritioncoach #diet #mealprep #macros #macrocounting #iifym #iifymgirls #ifitfitsyourmacros #carbs #zonediet #carbs #paleo #slimmingworld #ketodiet #ketogenicdiet #ketoweightloss #flexibledieting #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney

CHEAT CODE ———————————————————————————👀Does this look familiar? You’re killing it Monday through Thursday. You eat super clean and strict. You are disciplined, motivated, and restrict yourself from fun foods. You’re working out consistently. You are crushing it!
⠀
⏭Fast forward to Friday afternoon.. you can’t wait to leave the office. As soon as you’re out the door, that’s when all hell breaks loose.
⠀
🍻🍕Before you know it, you’ve blown your diet, consumed a ton of liquid calories from beer, mimosas, and gatorade to cure the hangover, and you feel like garbage on Sunday night. You tell yourself you’ll never do that again and eat clean again on Monday.
⠀
🏃🏼‍♀️🤦🏼‍♀️But then it happens again. and again. Week after week. And you feel like you’re spinning your wheels trying so damn hard to lose fat.
⠀
🙈🙊This is one of the most common struggles that me, my clients, and almost everyone I know deals with. You’re killing it on the weekdays and blowing it on the weekends.
⠀
🍩🍎Instead of restricting on weekdays and eating like an asshole on weekends, I want to suggest eating 80/20. 80% whole nutritious foods, 20% fun foods, 24/7. Including fun foods in moderation during the week will help decrease the urge to binge eat or scarf down a whole pizza when the weekend finally arrives!
⠀
🍪🥗Balance is key!! If you restrict yourself from foods, you will inherently want them even more. Moderate your diet! Including fun stuff in your diet will keep you sane, social and enjoy the process of dieting a bit more! 💪🏼
⠀
⠀
#snacking #snacktime #bingeeating #snacksmarter #healthyhabits #habitsofhealth #fatloss #fatlosstips #weightlosstips #losingweight #weightlosssupport #weightlossjourney #fatlossjourney #fitmom #fattofit #dietingtips #diettips #fatlosshelp #fatlosscoach #eatwellbewell #eatrealfood #flexibledieting #eatrightnotless #justeatrealfood #flexibledietinglifestyle #fitover40 #healthylife #bostonfoodies

CHEAT CODE ———————————————————————————👀Does this look familiar? You’re killing it Monday through Thursday. You eat super clean and strict. You are disciplined, motivated, and restrict yourself from fun foods. You’re working out consistently. You are crushing it!

⏭Fast forward to Friday afternoon.. you can’t wait to leave the office. As soon as you’re out the door, that’s when all hell breaks loose.

🍻🍕Before you know it, you’ve blown your diet, consumed a ton of liquid calories from beer, mimosas, and gatorade to cure the hangover, and you feel like garbage on Sunday night. You tell yourself you’ll never do that again and eat clean again on Monday.

🏃🏼‍♀️🤦🏼‍♀️But then it happens again. and again. Week after week. And you feel like you’re spinning your wheels trying so damn hard to lose fat.

🙈🙊This is one of the most common struggles that me, my clients, and almost everyone I know deals with. You’re killing it on the weekdays and blowing it on the weekends.

🍩🍎Instead of restricting on weekdays and eating like an asshole on weekends, I want to suggest eating 80/20. 80% whole nutritious foods, 20% fun foods, 24/7. Including fun foods in moderation during the week will help decrease the urge to binge eat or scarf down a whole pizza when the weekend finally arrives!

🍪🥗Balance is key!! If you restrict yourself from foods, you will inherently want them even more. Moderate your diet! Including fun stuff in your diet will keep you sane, social and enjoy the process of dieting a bit more! 💪🏼


#snacking #snacktime #bingeeating #snacksmarter #healthyhabits #habitsofhealth #fatloss #fatlosstips #weightlosstips #losingweight #weightlosssupport #weightlossjourney #fatlossjourney #fitmom #fattofit #dietingtips #diettips #fatlosshelp #fatlosscoach #eatwellbewell #eatrealfood #flexibledieting #eatrightnotless #justeatrealfood #flexibledietinglifestyle #fitover40 #healthylife #bostonfoodies

5 EASY WAYS TO REVERSE TYPE 2 DIABETES By: @turnaroundfitn ess
➖
🅕🅞🅛🅛🅞🅦 me on Instagram 👉 @turnaroundfitness for daily keto & Fasting advice for FAT LOSS.
➖
The diabetes epidemic is getting way out of control & most of these can be fixed through proper diet instead of medications.  Here are some staggering stats on the diabetes problem worldwide.
➖
• China – 150 million diabetic – 11% 493 million are prediabetic.
• India - 69 million diabetic -7.3% 77 million prediabetic.
• Saudi Arabia - 3.8 million diabetic - 18.5%.
• Mexico – 13 million diabetic – 14.8% It is the leading cause of death.
• U.S - 30 million diabetic – 9.4% 84.1 million prediabeti.
➖
Here are 5 ways to reverse type 2 diabetes or if you have type 1 how to reduce the amount of insulin.
➖
1. Do Not buy “low fat” or “fat free” foods.  Most of these foods have been replaced with carbs, sugar and chemicals.  Eat high fat foods while reducing carbs aka Keto!
➖
2. Eat 1 ingredient Foods. You don’t need a food company to tell you what’s healthy, you know by looking at it. If it’s boxed and within the aisles of your local grocery store, AVOID it!
➖
3. Eat Foods You Like.  Foods are meant to be enjoyed.  Eat foods that are high in fat & satisfying. No need to eat chicken breast & broccoli everyday.
➖
4. Eat When You Are Hungry. Most people have conditioned their bodies to eat at certain times.  Why do you need to do that? If you are not hungry, don’t eat. It’s as simple as that.  This is a great time to implement intermittent fasting and works wonders with fat loss.
➖
5. GPS. Avoid foods such as grains (which is a carb), potatoes and sugar.  These foods will spike insulin and raise blood sugars, something that diabetics need to control.
➖
Ready To Get Your Food Right? Isn’t it about time YOU get the body you desire & deserve?
➖
If so, simply apply my Intermittent Keto Fasting Eating Strategy to MAXIMIZE fat loss...at the link in my bio👉 @turnaroundfitness
➖
#keto #intermittentfasting #fasting #diabetes #leangains #ketodiet #ketotransformation #ketoweightloss #fatlossjourney #weightlosstips #weightlossgoals #weightlosssuccess #weightlosshelp #weightlossstory

5 EASY WAYS TO REVERSE TYPE 2 DIABETES By: @turnaroundfitn ess

🅕🅞🅛🅛🅞🅦 me on Instagram 👉 @turnaroundfitness for daily keto & Fasting advice for FAT LOSS.

The diabetes epidemic is getting way out of control & most of these can be fixed through proper diet instead of medications. Here are some staggering stats on the diabetes problem worldwide.

• China – 150 million diabetic – 11% 493 million are prediabetic.
• India - 69 million diabetic -7.3% 77 million prediabetic.
• Saudi Arabia - 3.8 million diabetic - 18.5%.
• Mexico – 13 million diabetic – 14.8% It is the leading cause of death.
• U.S - 30 million diabetic – 9.4% 84.1 million prediabeti.

Here are 5 ways to reverse type 2 diabetes or if you have type 1 how to reduce the amount of insulin.

1. Do Not buy “low fat” or “fat free” foods. Most of these foods have been replaced with carbs, sugar and chemicals. Eat high fat foods while reducing carbs aka Keto!

2. Eat 1 ingredient Foods. You don’t need a food company to tell you what’s healthy, you know by looking at it. If it’s boxed and within the aisles of your local grocery store, AVOID it!

3. Eat Foods You Like. Foods are meant to be enjoyed. Eat foods that are high in fat & satisfying. No need to eat chicken breast & broccoli everyday.

4. Eat When You Are Hungry. Most people have conditioned their bodies to eat at certain times. Why do you need to do that? If you are not hungry, don’t eat. It’s as simple as that. This is a great time to implement intermittent fasting and works wonders with fat loss.

5. GPS. Avoid foods such as grains (which is a carb), potatoes and sugar. These foods will spike insulin and raise blood sugars, something that diabetics need to control.

Ready To Get Your Food Right? Isn’t it about time YOU get the body you desire & deserve?

If so, simply apply my Intermittent Keto Fasting Eating Strategy to MAXIMIZE fat loss...at the link in my bio👉 @turnaroundfitness

#keto #intermittentfasting #fasting #diabetes #leangains #ketodiet #ketotransformation #ketoweightloss #fatlossjourney #weightlosstips #weightlossgoals #weightlosssuccess #weightlosshelp #weightlossstory

Huuurrrd me?! 😎💪🏼 If you haven’t heard this - delete the fluff and keep it going - YOU GOT THIS!  #HappyThursday
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#onlinefatlosscoaching
#teamlovefitcouple ⠀
#CoachVanessaLim⠀
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Coach Vanessa 📲 + 65 9296 6897 •⠀
We coach people worldwide. .
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#sgmom#sgmummy #sgparent #sgmomblogger #weightloss #loseweight #healthyhabits #detox #fatloss #weightlossplan #dieting #fitness #fatlossjourney #fatlosscoach #onlinecoach #weightlosstips #fatlosstips #loseweighttips #herbalifenutrition #herbalifecoach #herbalifesingapore #lazadaSingapore #musclegain
Green Souffle Omelette⁣
——
INGREDIENTS:⠀⁣⠀
3 eggs separated ⠀⁣⠀
25g baby spinach chopped ⠀⁣⠀
1 tbsp chopped chives⠀⁣⠀
1 tbsp chopped dill ⠀⁣⠀
50g grated mozzarella (reserving 20g)⠀⁣⠀
50g grated cheddar (reserving 20g) ⠀⁣⠀
25g grated parmesan ⠀⁣⠀
100ml sparkling water ⠀⁣⠀
Salt and freshly ground pepper ⠀⁣⠀
1 tbsp butter
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TO SERVE:⠀⁣⠀
Grated parmesan ⠀⁣⠀
Chopped chives ⠀⁣⠀
Dill fronds
——
STEPS:⠀ ⁣⠀
Make your omelette - Separate your eggs, putting the yolks in a small bowl and the whites in the bowl of your mixer, along with the sparkling water. Whisk the egg whites to soft peaks, and then carefully fold in the egg yolks along with the chopped spinach, chives, dill, cheeses (reserving some to put under the grill) and some seasoning.
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Turn your grill on to medium heat. Heat a small non-stick frying pan on a low to medium heat and add 1 tablespoon of butter. Carefully slide the egg mixture into the pan and give it a little shake to spread it to the edges. Allow this to cook for 1 minute then sprinkle the remaining mozzarella and cheddar across the surface and place the frying pan under the grill. Let it cook here for 1 – 2 minutes until the cheese has melted and going lightly golden. Take the pan out the oven and allow it to sit for 2 minutes. ⠀⁣⠀
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Serve - Slide the omelet onto a plate and carefully fold one side over to reveal the golden underside. Sprinkle on some more grated parmesan and chopped chives and serve immediately.⁣⠀ ⁣⠀

Green Souffle Omelette⁣
——
INGREDIENTS:⠀⁣⠀
3 eggs separated ⠀⁣⠀
25g baby spinach chopped ⠀⁣⠀
1 tbsp chopped chives⠀⁣⠀
1 tbsp chopped dill ⠀⁣⠀
50g grated mozzarella (reserving 20g)⠀⁣⠀
50g grated cheddar (reserving 20g) ⠀⁣⠀
25g grated parmesan ⠀⁣⠀
100ml sparkling water ⠀⁣⠀
Salt and freshly ground pepper ⠀⁣⠀
1 tbsp butter
.
TO SERVE:⠀⁣⠀
Grated parmesan ⠀⁣⠀
Chopped chives ⠀⁣⠀
Dill fronds
——
STEPS:⠀ ⁣⠀
Make your omelette - Separate your eggs, putting the yolks in a small bowl and the whites in the bowl of your mixer, along with the sparkling water. Whisk the egg whites to soft peaks, and then carefully fold in the egg yolks along with the chopped spinach, chives, dill, cheeses (reserving some to put under the grill) and some seasoning.
.
Turn your grill on to medium heat. Heat a small non-stick frying pan on a low to medium heat and add 1 tablespoon of butter. Carefully slide the egg mixture into the pan and give it a little shake to spread it to the edges. Allow this to cook for 1 minute then sprinkle the remaining mozzarella and cheddar across the surface and place the frying pan under the grill. Let it cook here for 1 – 2 minutes until the cheese has melted and going lightly golden. Take the pan out the oven and allow it to sit for 2 minutes. ⠀⁣⠀
.
Serve - Slide the omelet onto a plate and carefully fold one side over to reveal the golden underside. Sprinkle on some more grated parmesan and chopped chives and serve immediately.⁣⠀ ⁣⠀

S/O to my 🧡🐻💙 MSU CheerCousin @76shevy 🧡🐻💙 For Inviting me to @walt_results_fitness_ #TRX class! It was tough but I made it.  I will feel this tomorrow. 💪🏽🏋🏽‍♀️💪🏽🏋🏽‍♀️💪🏽
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#iPhone #iWatch #FitMom #GetFit #HealthyLifestyle #Dedicated #FitThickArmy #FitnessWomen #ActiveWomen #FatToFit #FckBeingFat #DieFatDie #WorkOutHard #TrainAndTransform #WeightlossMotivation #FatKilla #FatlossJourney #LiftWeights 
#CARDIO #TeamFitAndCurvy
#WorkingOut #FitMoms #FitFam #FitChicks #StrongNotSkinny 
#StrongIsTheNewSexy

S/O to my 🧡🐻💙 MSU CheerCousin @76shevy 🧡🐻💙 For Inviting me to @walt_results_fitness_ #TRX class! It was tough but I made it. I will feel this tomorrow. 💪🏽🏋🏽‍♀️💪🏽🏋🏽‍♀️💪🏽
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#iPhone #iWatch #FitMom #GetFit #HealthyLifestyle #Dedicated #FitThickArmy #FitnessWomen #ActiveWomen #FatToFit #FckBeingFat #DieFatDie #WorkOutHard #TrainAndTransform #WeightlossMotivation #FatKilla #FatlossJourney #LiftWeights
#CARDIO #TeamFitAndCurvy
#WorkingOut #FitMoms #FitFam #FitChicks #StrongNotSkinny
#StrongIsTheNewSexy

🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌
UNRIPE BANANAS

Benefits: One benefit of green bananas is the high resistant starch content. For anyone trying to avoid food with high sugar content, green bananas are an option whereas yellow bananas are not. So those suffering from Type 2 Diabetes can eat the unripe fruit while maybe ripened bananas are not as compatible. Unripe bananas also have probiotic bacteria, a friendly bacterium that helps with good colon health. In addition, green bananas also help you absorb nutrients better, particularly calcium.Drawbacks: Because antioxidant levels actually INCREASE as a banana ages, unripe bananas are lower in this category.  Also green bananas may cause some bloating and gas due to the higher resistant starch content.

RIPE BANANAS

Benefits: Because the resistant starch changes to simple sugar when a banana ripens, yellow bananas are easier to digest.  The higher glycemic index of ripe bananas shows that they are digested quickly. Bananas also have higher levels of antioxidants as they ripen.Drawbacks: Studies show that there is some micronutrient loss that happens as a banana ripens. To lessen the amount of vitamins and minerals lost, its better to store and ripen bananas in the refrigerator.  Also, the high sugar content makes ripe bananas something Type 2 Diabetics should avoid.

The Bottom Line: There are benefits on both sides.  You could eat unripened bananas or ripened bananas and get the benefits of either one.  The only difference is that for Type 2 Diabetics and anyone trying to avoid excess sugar .
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Tag and share 💚 😊
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credit 📸 @ nutrition_Factz .
#fitness #workout #motivation #fitfam #fit #fitnessmotivation #gym #fattofit  #gymlife #healthylifestyle #training #fitnessaddict #fitnessjourney  #fitnessmodel #instafit #weightloss #fitnessaddict #diet #weightlossjourney #exercise #photooftheday #fitspiration #obesetobeast 
#fatlossjourney #healthysnacks #weightlossmission
#fattofitjourney

🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌
UNRIPE BANANAS

Benefits: One benefit of green bananas is the high resistant starch content. For anyone trying to avoid food with high sugar content, green bananas are an option whereas yellow bananas are not. So those suffering from Type 2 Diabetes can eat the unripe fruit while maybe ripened bananas are not as compatible. Unripe bananas also have probiotic bacteria, a friendly bacterium that helps with good colon health. In addition, green bananas also help you absorb nutrients better, particularly calcium.Drawbacks: Because antioxidant levels actually INCREASE as a banana ages, unripe bananas are lower in this category.  Also green bananas may cause some bloating and gas due to the higher resistant starch content.

RIPE BANANAS

Benefits: Because the resistant starch changes to simple sugar when a banana ripens, yellow bananas are easier to digest.  The higher glycemic index of ripe bananas shows that they are digested quickly. Bananas also have higher levels of antioxidants as they ripen.Drawbacks: Studies show that there is some micronutrient loss that happens as a banana ripens. To lessen the amount of vitamins and minerals lost, its better to store and ripen bananas in the refrigerator.  Also, the high sugar content makes ripe bananas something Type 2 Diabetics should avoid.

The Bottom Line: There are benefits on both sides.  You could eat unripened bananas or ripened bananas and get the benefits of either one.  The only difference is that for Type 2 Diabetics and anyone trying to avoid excess sugar .
.
Tag and share 💚 😊
~~~~~~~~~~~~~~~~~~~~~~~~~~
credit 📸 @ nutrition_Factz .
#fitness #workout #motivation #fitfam #fit #fitnessmotivation #gym #fattofit #gymlife #healthylifestyle #training #fitnessaddict #fitnessjourney #fitnessmodel #instafit #weightloss #fitnessaddict #diet #weightlossjourney #exercise #photooftheday #fitspiration #obesetobeast
#fatlossjourney #healthysnacks #weightlossmission
#fattofitjourney

Taken exactly a year ago 🥳 Happy anniversary Mr Muscles 🙏🏼♥️ I’m so grateful for this beautiful life with you. You are a rare, strong, and noble man. I have a list of thank-you’s and a book of reasons why I love you. Can’t wait to watch our little family grow even more! Cheers to our life together ♥️🐶♥️🐶♥️

Taken exactly a year ago 🥳 Happy anniversary Mr Muscles 🙏🏼♥️ I’m so grateful for this beautiful life with you. You are a rare, strong, and noble man. I have a list of thank-you’s and a book of reasons why I love you. Can’t wait to watch our little family grow even more! Cheers to our life together ♥️🐶♥️🐶♥️

Double Tap If You 💜 It
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☑️ Follow @Fatblast_ for your daily dose of healthy inspiration 💪
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Credit to @paleopower_

Double Tap If You 💜 It
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☑️ Follow @Fatblast_ for your daily dose of healthy inspiration 💪
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Credit to @paleopower_

The BIGGEST key to fat loss

When I first thought about it, I thought protein. Protein builds muscles and muscles help you burn fat and give you that toned look you want. It really is a huge part in losing fat and seeing results!

But once I put these pictures side by side, I changed my mind on what the real key is. It really is nothing diet or work out related. It takes more than that. It takes you never giving up on yourself.

The picture on the left was at a point that I had been trying to lose weight for about 2 years. At that point I wanted to give up. I was frustrated, confused, insecure, and really wanted to accept the fact that this was my “body type”

Losing weight is really fricken hard. You have to change your habits and your lifestyle and the things you do on a day to day basis. It’s honestly probably one of the hardest things you will ever have to do.

But I’m going to tell you now, if you choose not to give up on yourself. If you choose to learn the RIGHT WAY to go about a healthy lifestyle. It will absolutely change your life and you will get the results you want.

If you have any questions on ANYTHING I would love to help. That’s my goal with all of this is to help as many people as I can, so nobody has to struggle the way I did. So seriously, if you need help please ask.

I can give you all the knowledge you need and be there for all the confusing parts. But before you do anything, promise yourself that you will not give up when things get hard. That’s the real key to it.

The BIGGEST key to fat loss

When I first thought about it, I thought protein. Protein builds muscles and muscles help you burn fat and give you that toned look you want. It really is a huge part in losing fat and seeing results!

But once I put these pictures side by side, I changed my mind on what the real key is. It really is nothing diet or work out related. It takes more than that. It takes you never giving up on yourself.

The picture on the left was at a point that I had been trying to lose weight for about 2 years. At that point I wanted to give up. I was frustrated, confused, insecure, and really wanted to accept the fact that this was my “body type”

Losing weight is really fricken hard. You have to change your habits and your lifestyle and the things you do on a day to day basis. It’s honestly probably one of the hardest things you will ever have to do.

But I’m going to tell you now, if you choose not to give up on yourself. If you choose to learn the RIGHT WAY to go about a healthy lifestyle. It will absolutely change your life and you will get the results you want.

If you have any questions on ANYTHING I would love to help. That’s my goal with all of this is to help as many people as I can, so nobody has to struggle the way I did. So seriously, if you need help please ask.

I can give you all the knowledge you need and be there for all the confusing parts. But before you do anything, promise yourself that you will not give up when things get hard. That’s the real key to it.

✈️ EAT WELL ON THE GO ✈️ by @destinationnutrition
-
As it starts to get warmer vacations become more and more prevalent. If you’ve got an upcoming trip consider some of these tips!

Traveling 🧳 can be stressful as you’re out of your comfort zone and routine.

If you’re going to be staying in a hotel 🏨, request a mini fridge and microwave. Use it to store things like pre-cooked chicken 🍗, deli meat & bread 🥪, Greek yogurt, etc.

You can also get pre-bagged salads 🥗 and steamable veggie 🥦 bags that heat up in the microwave.

Keeping portable protein is also a solid option. Protein powder and bars can go a long way!

If you’re traveling for work, why not ask your boss 👨‍💼👩‍💼 if you can expense groceries instead of meals out?

If you’re going to be eating out, research some nearby restaurants 🍽 and their menus in advance. You can find the healthier options or plan your meals around the fun food you want to eat.

Want to save some calories? Practice Intermittent Fasting. This allows you to have bigger meals later on in the day since your mornings are filled with water, tea 🍵, and coffee ☕️. In any case, make sure you save some room for treats 🍦🍰🍪 as they’re okay in moderation too!

Have a friend you think this could help? Tag them!
-
-
#nutritioncoach #nutritioncoaching #onlinecoach #onlinecoaching #healthytips #fatlosstips #fatlossjourney #caloriedeficit #caloricdeficit #shedfat #losebodyfat #losebellyfat #weightlossideas #fatlossdiet #weightloss #fatloss #howtolosefat #losingweight #weightlosssupport #weightlosstips #nutritionfacts #healthynutrition #weightlossplateau #plateau #fatlossgoals #fatlossmotivation #bodytransformations #toneup #slimdown #losefatgainmuscle

✈️ EAT WELL ON THE GO ✈️ by @destinationnutrition
-
As it starts to get warmer vacations become more and more prevalent. If you’ve got an upcoming trip consider some of these tips!

Traveling 🧳 can be stressful as you’re out of your comfort zone and routine.

If you’re going to be staying in a hotel 🏨, request a mini fridge and microwave. Use it to store things like pre-cooked chicken 🍗, deli meat & bread 🥪, Greek yogurt, etc.

You can also get pre-bagged salads 🥗 and steamable veggie 🥦 bags that heat up in the microwave.

Keeping portable protein is also a solid option. Protein powder and bars can go a long way!

If you’re traveling for work, why not ask your boss 👨‍💼👩‍💼 if you can expense groceries instead of meals out?

If you’re going to be eating out, research some nearby restaurants 🍽 and their menus in advance. You can find the healthier options or plan your meals around the fun food you want to eat.

Want to save some calories? Practice Intermittent Fasting. This allows you to have bigger meals later on in the day since your mornings are filled with water, tea 🍵, and coffee ☕️. In any case, make sure you save some room for treats 🍦🍰🍪 as they’re okay in moderation too!

Have a friend you think this could help? Tag them!
-
-
#nutritioncoach #nutritioncoaching #onlinecoach #onlinecoaching #healthytips #fatlosstips #fatlossjourney #caloriedeficit #caloricdeficit #shedfat #losebodyfat #losebellyfat #weightlossideas #fatlossdiet #weightloss #fatloss #howtolosefat #losingweight #weightlosssupport #weightlosstips #nutritionfacts #healthynutrition #weightlossplateau #plateau #fatlossgoals #fatlossmotivation #bodytransformations #toneup #slimdown #losefatgainmuscle

www.kenkomealprep.com order before midnight tonight!

www.kenkomealprep.com order before midnight tonight!

Salad kit with added avocado. Super fire mid afternoon pre dinner warmup. I’m trying to implement healthier eating because that’s a huge part of getting in shape I’ve struggled all my life with over resting and eating for comfort but it’s time for a change let’s get it! 🥗 🥑 ❤️💪🏼 #dieting #diet #weightloss #fitness #weightlossjourney #gym #fatloss #nutrition #healthy #food #health #motivation #healthyfood #bodybuilding #fitnessmotivation #workout #dietfood #fit #dietplan #healthylifestyle #losingweight #healthyeating #caloriecounting #fitfam #slimmingworld #fatlossjourney #cleaneating #fitnessjourney #weightlossmotivation #bhfyp

Salad kit with added avocado. Super fire mid afternoon pre dinner warmup. I’m trying to implement healthier eating because that’s a huge part of getting in shape I’ve struggled all my life with over resting and eating for comfort but it’s time for a change let’s get it! 🥗 🥑 ❤️💪🏼 #dieting #diet #weightloss #fitness #weightlossjourney #gym #fatloss #nutrition #healthy #food #health #motivation #healthyfood #bodybuilding #fitnessmotivation #workout #dietfood #fit #dietplan #healthylifestyle #losingweight #healthyeating #caloriecounting #fitfam #slimmingworld #fatlossjourney #cleaneating #fitnessjourney #weightlossmotivation #bhfyp

Yay .4 lbs... I'm tired of being fat. It was fun and motivating 28 months ago. Now it's just annoying as shit. If this were a race everyone I know would be dead before I cross the finish line #fatloss #fatlossjourney #weightloss #weightlossjourney #weighinday #weighin  i

Yay .4 lbs... I'm tired of being fat. It was fun and motivating 28 months ago. Now it's just annoying as shit. If this were a race everyone I know would be dead before I cross the finish line #fatloss #fatlossjourney #weightloss #weightlossjourney #weighinday #weighin i

Happy first day of spring! I’ve never been more happy to see a season go. 🤷‍♀️ I don’t know what it was with this winter but it really tried to do a doozy on us. All I got to say is #BYE and I’m not looking back! ✌️🤸‍♀️😎

Happy first day of spring! I’ve never been more happy to see a season go. 🤷‍♀️ I don’t know what it was with this winter but it really tried to do a doozy on us. All I got to say is #BYE and I’m not looking back! ✌️🤸‍♀️😎

If you’re like most people, you see ‘clean’ and ‘dirty’ foods as opposing forces…
⠀
❌Problem with picking a side is neither one is fully sustainable…
⠀
1. Eating too clean can be a recipe for failure which is the case for countless dieters who feel miserable on their rigid meal plan.
2. Eating too dirty can easily lead to health issues, low energy, lack of vitamins, diet deficient in nutrients, mood problems, etc.
⠀
✅That’s why long-term dieting success requires finding the equilibrium between the 2 —> BALANCE.
⠀
The sustainable diet formula =  STRUCTURE + FREEDOM
⠀
This way you can have the best of both worlds - STRUCTURED nutrition for optimizing body composition but also FREEDOM so you can give in to your temptations without guilt/stress.
⠀
What do you think? Let me know your thoughts below & tag a fellow dieter who needs to see this.
⠀
#flexibledieting #flexiblediet #diet #diettips #nutrition #nutritiontips #fitnessjourney #fatlosstips #fatlossjourney #nutritioncoach

If you’re like most people, you see ‘clean’ and ‘dirty’ foods as opposing forces…

❌Problem with picking a side is neither one is fully sustainable…

1. Eating too clean can be a recipe for failure which is the case for countless dieters who feel miserable on their rigid meal plan.
2. Eating too dirty can easily lead to health issues, low energy, lack of vitamins, diet deficient in nutrients, mood problems, etc.

✅That’s why long-term dieting success requires finding the equilibrium between the 2 —> BALANCE.

The sustainable diet formula = STRUCTURE + FREEDOM

This way you can have the best of both worlds - STRUCTURED nutrition for optimizing body composition but also FREEDOM so you can give in to your temptations without guilt/stress.

What do you think? Let me know your thoughts below & tag a fellow dieter who needs to see this.

#flexibledieting #flexiblediet #diet #diettips #nutrition #nutritiontips #fitnessjourney #fatlosstips #fatlossjourney #nutritioncoach

Like most of us, getting ready for a “fancy” night (date, wedding, charity event), used to mean spending 3 hours getting ready - 45min between the shower/hair/make-up and 2.25hr trying to find something that I felt ok wearing.⁣
⁣
I spent years dreading getting dressed because I deeply disliked my body and clothes had to fit “just so” for me to feel ok...not my best, just ok. ⁣
⁣
Dresses had to cover the right areas, be loose enough around my hips but fit my waist and upper body. I also only wore a certain length of dresses because I hated my legs. ⁣
⁣
I’ve spent many nights crying on the floor of my closet because what I was planning to wear didn’t fit anymore.  Let’s not even mention dressing a postpartum body. 😭🤦🏻‍♀️⁣
⁣
When I started weight training and using food as fuel instead of fighting it - my perspective and my physique began to change. I started to see my legs as strong rather than “big”...I fell in love with what my body was able to do in the gym. ⁣
⁣
Trust me - this ole girl has cellulite, stretch marks, scars, belly fat, and plenty of areas that are far from “perfect” - but I’m strong(ish), I’ve carried 3 pregnancies to term, I’ve survived pretty incredible trauma and heartbreak just to name a few things I’ve experienced in my 36yrs. ⁣
⁣
I’m not seeking perfection - I’d be miserable if I were. I’m seeking to continue to grow as a human - love deeply - be an ok-ish mom/wife/friend and challenge myself to be friggin better each day.⁣
⁣
The bonus to all the effort is taking two dresses on a trip without trying them on and truly struggling to decide which one to wear (aka, feeling damn good in your own skin).⁣
⁣
I’m really blessed to be able to help other women find this - I hope I always have this opportunity because being a girl in this day & age is hard - the least I can do is help you love yourself a bit ❤️⁣
⁣
#Fitness #weightlossjourney #iifym #momlife #fitmoms #fatlossjourney #fatlosstips #progresspics #weightloss #fatloss #smdd #diet #fitnessgoals #fitness #fitnessinspiration #weightlifter #strongmom #powerliftingmoms #momswholift #girlswholift #girlswithmuscle #weightloss #carbs #postpartum #inspiration #goals  #sugar #keto #whole30 not #fw

Like most of us, getting ready for a “fancy” night (date, wedding, charity event), used to mean spending 3 hours getting ready - 45min between the shower/hair/make-up and 2.25hr trying to find something that I felt ok wearing.⁣

I spent years dreading getting dressed because I deeply disliked my body and clothes had to fit “just so” for me to feel ok...not my best, just ok. ⁣

Dresses had to cover the right areas, be loose enough around my hips but fit my waist and upper body. I also only wore a certain length of dresses because I hated my legs. ⁣

I’ve spent many nights crying on the floor of my closet because what I was planning to wear didn’t fit anymore. Let’s not even mention dressing a postpartum body. 😭🤦🏻‍♀️⁣

When I started weight training and using food as fuel instead of fighting it - my perspective and my physique began to change. I started to see my legs as strong rather than “big”...I fell in love with what my body was able to do in the gym. ⁣

Trust me - this ole girl has cellulite, stretch marks, scars, belly fat, and plenty of areas that are far from “perfect” - but I’m strong(ish), I’ve carried 3 pregnancies to term, I’ve survived pretty incredible trauma and heartbreak just to name a few things I’ve experienced in my 36yrs. ⁣

I’m not seeking perfection - I’d be miserable if I were. I’m seeking to continue to grow as a human - love deeply - be an ok-ish mom/wife/friend and challenge myself to be friggin better each day.⁣

The bonus to all the effort is taking two dresses on a trip without trying them on and truly struggling to decide which one to wear (aka, feeling damn good in your own skin).⁣

I’m really blessed to be able to help other women find this - I hope I always have this opportunity because being a girl in this day & age is hard - the least I can do is help you love yourself a bit ❤️⁣

#Fitness #weightlossjourney #iifym #momlife #fitmoms #fatlossjourney #fatlosstips #progresspics #weightloss #fatloss #smdd #diet #fitnessgoals #fitness #fitnessinspiration #weightlifter #strongmom #powerliftingmoms #momswholift #girlswholift #girlswithmuscle #weightloss #carbs #postpartum #inspiration #goals #sugar #keto #whole30 not #fw

I seriously #LOVE my clients! ❤️
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I have eight client sessions booked this week and I couldn’t be happier. 🥰
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I seriously #LOVE my clients! ❤️
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I have eight client sessions booked this week and I couldn’t be happier. 🥰
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Little clip from earlier today . You don’t have to be perfect to start. But you do have to start in order to get better 👯‍♀️

Little clip from earlier today . You don’t have to be perfect to start. But you do have to start in order to get better 👯‍♀️

I can’t even blame you for expecting this when every time you’re at the store checking out a magazine screams at you “lose 20lbs in 2 weeks!”
-
But the thing is, in terms of FAT LOSS this is practically impossible. That’s 70,000 calories you’d need to burn off in 14 days. The average female burns 2,000-2,500 calories a day.
-
And another thing, even if you want to be on the higher end (2lbs/week) that takes being VERY FUCKING AGGRESSIVE AND STRICT. That’s a 1,000 calorie deficit a day (which means you need to burn 1,000 calories MORE than you consume).
-
Stop being bummed by “slow progress” and enjoy having a life outside your diet. Balance and shit. #KingsCoaching

I can’t even blame you for expecting this when every time you’re at the store checking out a magazine screams at you “lose 20lbs in 2 weeks!”
-
But the thing is, in terms of FAT LOSS this is practically impossible. That’s 70,000 calories you’d need to burn off in 14 days. The average female burns 2,000-2,500 calories a day.
-
And another thing, even if you want to be on the higher end (2lbs/week) that takes being VERY FUCKING AGGRESSIVE AND STRICT. That’s a 1,000 calorie deficit a day (which means you need to burn 1,000 calories MORE than you consume).
-
Stop being bummed by “slow progress” and enjoy having a life outside your diet. Balance and shit. #KingsCoaching

What everyone says about me⤵️⁣⁣⁣⁣
110-120lbs.⁣⁣⁣⁣
⁣⁣⁣⁣
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What the scale says about me⤵️ ⁣⁣⁣⁣
150-155lbs.⁣⁣⁣⁣
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Proof that..⁣⁣⁣⁣
🔶️The scale never tells the full story⁣⁣⁣⁣
🔶️People will assume stuff about you they know nothing about. 🤷‍♀️⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
Stop seeking outside validation. ⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
The only approval you need is your own. 😘💖⁣
⁣
⁣
*Bigfoot slippers, cellulite, and all. 🙌

What everyone says about me⤵️⁣⁣⁣⁣
110-120lbs.⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
What the scale says about me⤵️ ⁣⁣⁣⁣
150-155lbs.⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
Proof that..⁣⁣⁣⁣
🔶️The scale never tells the full story⁣⁣⁣⁣
🔶️People will assume stuff about you they know nothing about. 🤷‍♀️⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
Stop seeking outside validation. ⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣⁣
The only approval you need is your own. 😘💖⁣


*Bigfoot slippers, cellulite, and all. 🙌

A couple days late on the post, but St. Patrick's day was a win! 90 calories and 2.6 carbs for a green beer! you know I had about 4 of those suckers. Couple of green Bacardi shots a d a low carb Irish dinner. Such a fun night!
#stpatricksday #celebrating #weightlossplan #loseweight #getfit #eatinghealthy #lowcarbfoods #healthyliving #extremeweightloss #weightlossjourney #eatinglowcarb #weightlosstransformation #gymlife #weightlossbeforeandafter #keto #ketogenesis #easyketo #ketomama #ketotransformation #ketolife #ketoliving #beforeandafterweightloss #ketorecipes #fatloss #fatlossjourney #lowcarb  #lowcarblifestyle #ketofood #naturalweightloss
Yay!! Opened my package and look at all the goodies!! That came super fast I can’t tell you guys how excited I am to start this program and watch all the videos!!! I love the backpack😍It will definitely come in handy because I can use it for soccer games when we are out of town, plus I was looking through the new cookbook and there are So many really great recipes!! I am so happy that there was a lot of vegan recipes And some I can make vegan friendly, I plan on trying them all😀
 #nikkisbootcampers #21dayfix #portionfix #21dayfixmeals #weightloss #weightlossjourney #cardio #cardioworkoutoftheday #workoutoftheday #beachbodyondemand #fitfam #nikkisbootcampers #vegan #veganweightlossjourney #selflove #selflovejourney #excercise #loseweight #loseweightjourney #fatlossjourney #weightlosstransformation #weightlossstory #weightlossmotivation #accountability #fatlossjourney #fatloss #waterfirst #hashimotos #hypothyroidism #plantbased

Yay!! Opened my package and look at all the goodies!! That came super fast I can’t tell you guys how excited I am to start this program and watch all the videos!!! I love the backpack😍It will definitely come in handy because I can use it for soccer games when we are out of town, plus I was looking through the new cookbook and there are So many really great recipes!! I am so happy that there was a lot of vegan recipes And some I can make vegan friendly, I plan on trying them all😀
#nikkisbootcampers #21dayfix #portionfix #21dayfixmeals #weightloss #weightlossjourney #cardio #cardioworkoutoftheday #workoutoftheday #beachbodyondemand #fitfam #nikkisbootcampers #vegan #veganweightlossjourney #selflove #selflovejourney #excercise #loseweight #loseweightjourney #fatlossjourney #weightlosstransformation #weightlossstory #weightlossmotivation #accountability #fatlossjourney #fatloss #waterfirst #hashimotos #hypothyroidism #plantbased

TIPS FOR IMPROVING GLUCOSE REGULATION WITHOUT GIVING UP CARBS♥️
⁣
Signs blood glucose regulation may be less than optimal:⁣
Menstrual irregularities⁣
Disrupted sleep⁣
Fatigue⁣
Increased appetite and sugar cravings⁣
Joint pain⁣
Abdominal weight gain⁣
⁣
Optimal fasting levels (per @chriskresser (CK) and @saragottfriedmd)⁣
70-85 g/ dL⁣
⁣
Optimal post-prandial levels (per CK)⁣
1 hr after eating <140⁣
2 hr after eating <120⁣
3 hr after eating = back to fasting level⁣
⁣
Considerations to improve glucose regulation👇🏼
⁣
Avoid eating high carb foods in isolation- be sure to consume them as part of a mixed meal with adequate protein, fat, and fiber.⁣
⁣
At meals, at veggies first and starchy carbs last. ⁣
⁣
Engage in regular physical activity. In our corner of the internet- most of us don’t have a problem being active. But if you’re not exercising regularly, consider starting a regular resistance training program! And work on crushing 10k steps on the daily for everyone. ⁣
⁣
Monitor your glucose response to specific foods. Get a glucometer and start tracking post-prandial values. While glycemic index charts can give us a good idea of how certain foods might affect us, responses to foods are highly varied between people AND depend on the context of the meal that they are consumed in. As always, tracking this data is the best way to understand your individual responses/ patterns. ⁣
⁣
Resistant starches *might* decrease your glucose response. If you cook and then cool starches (including rice and potatoes), this creates a resistant starch. Consider tracking your glucose response after eating freshly cooked starches vs cooled starches to see if there is any difference.⁣
⁣
Supplementation considerations: Apple cider vinegar prior to meals, cinnamon, gymnema, berberine⁣
⁣
These recommendations are a compilation of my personal experiences and information I have gathered from @chrismasterjohn , Alex Leaf, and Chris Kresser. ⁣
⁣
For more information on blood glucose regulation, check out the resources these humans have available! And as always chat with your physician if you’re concerned about your glucose regulation!⁣
⁣
Questions?? Pop em in the comments below! xoxo

TIPS FOR IMPROVING GLUCOSE REGULATION WITHOUT GIVING UP CARBS♥️

Signs blood glucose regulation may be less than optimal:⁣
Menstrual irregularities⁣
Disrupted sleep⁣
Fatigue⁣
Increased appetite and sugar cravings⁣
Joint pain⁣
Abdominal weight gain⁣

Optimal fasting levels (per @chriskresser (CK) and @saragottfriedmd)⁣
70-85 g/ dL⁣

Optimal post-prandial levels (per CK)⁣
1 hr after eating <140⁣
2 hr after eating <120⁣
3 hr after eating = back to fasting level⁣

Considerations to improve glucose regulation👇🏼

Avoid eating high carb foods in isolation- be sure to consume them as part of a mixed meal with adequate protein, fat, and fiber.⁣

At meals, at veggies first and starchy carbs last. ⁣

Engage in regular physical activity. In our corner of the internet- most of us don’t have a problem being active. But if you’re not exercising regularly, consider starting a regular resistance training program! And work on crushing 10k steps on the daily for everyone. ⁣

Monitor your glucose response to specific foods. Get a glucometer and start tracking post-prandial values. While glycemic index charts can give us a good idea of how certain foods might affect us, responses to foods are highly varied between people AND depend on the context of the meal that they are consumed in. As always, tracking this data is the best way to understand your individual responses/ patterns. ⁣

Resistant starches *might* decrease your glucose response. If you cook and then cool starches (including rice and potatoes), this creates a resistant starch. Consider tracking your glucose response after eating freshly cooked starches vs cooled starches to see if there is any difference.⁣

Supplementation considerations: Apple cider vinegar prior to meals, cinnamon, gymnema, berberine⁣

These recommendations are a compilation of my personal experiences and information I have gathered from @chrismasterjohn , Alex Leaf, and Chris Kresser. ⁣

For more information on blood glucose regulation, check out the resources these humans have available! And as always chat with your physician if you’re concerned about your glucose regulation!⁣

Questions?? Pop em in the comments below! xoxo

#WorkoutWednesday Today, we hit a great push workout targeting the Chest, Shoulders, and Triceps 👇🏻
-
Incline Bench Press: 5x5
Arnold Presses: 4x8
Seated DB Lateral Raises: 4x12
Rear Delt Face Pulls: 3x12
Tricep Pushdowns: 3x12
Dips: 2xfailure
High-Low Cable Flys: 3x15
DB Military Presses: 3x12
-
Comment down below what your two favorite muscles are to train 👇🏻

#WorkoutWednesday Today, we hit a great push workout targeting the Chest, Shoulders, and Triceps 👇🏻
-
Incline Bench Press: 5x5
Arnold Presses: 4x8
Seated DB Lateral Raises: 4x12
Rear Delt Face Pulls: 3x12
Tricep Pushdowns: 3x12
Dips: 2xfailure
High-Low Cable Flys: 3x15
DB Military Presses: 3x12
-
Comment down below what your two favorite muscles are to train 👇🏻

Leg day 3 weeks into my 6day shred program and I'm loving the results 🙏🏾😍😊🍑. In order to see change in any body part you have to work it  2- 3 days  out of the week.

#womenthatlift #youcandoit #girlsthatlift #chicksthatlift  #fatloss #justdoit  #workout #gains #weightlossjourney #fatloss #fatlossjourney #fit #fitness #fitspo  #instafit  #fitspiration#healthyliving #gymlife #gymaddict #shredded #fitfam #squats  #fitlife #fitwomen#fitspo #fitnessaddict #fitnessmodel #musclebuilding #fitnessmotivation #motivation

Leg day 3 weeks into my 6day shred program and I'm loving the results 🙏🏾😍😊🍑. In order to see change in any body part you have to work it 2- 3 days out of the week.

#womenthatlift #youcandoit #girlsthatlift #chicksthatlift  #fatloss #justdoit  #workout #gains #weightlossjourney #fatloss #fatlossjourney #fit #fitness #fitspo  #instafit  #fitspiration #healthyliving #gymlife #gymaddict #shredded #fitfam #squats  #fitlife #fitwomen #fitspo #fitnessaddict #fitnessmodel #musclebuilding #fitnessmotivation #motivation

How I Plan My Macros for The Day🔢
.
Tracking in ”real-time” doesn't work for most beginners or busy people. You’ll find yourself low on protein, over on fat and over on carbs. If you are not hitting your macros, you need to plan. A strategy creates SUCCESS.
.
I track the most important meals FIRST. This is usually breakfast and my before bed snack. Lately it has been a tablespoon of @official_allamericanbutter PB with two cinnamon graham crackers. If you watch my stories you know I’m obsessed with avocado toast and egg whites for breakfast aside my @biohmhealth super greens + coffee with sugar free white chocolate syrup and cream.
.
Next I track my protein. Protein is the hardest to hit and the most important. I pre track my other 2-3 meals adding protein first then “sides” or carbs.
.
Then I look at my totals. I adjust serving sizes first. Don’t think you can’t have it. You may only be able to have half, but almost anything can work if you take the time to do the #macrotetris.
.
I then add or subtract anything that helps me adjust. I shoot for +/- 5 g of protein and carbs and +/- 3 g of fat each day.
.
New to Macros? I got you. I have something new and FREE coming soon. Make sure you are on the email list in my BIO(what are Macros guide).
.
Want to join as a macro client? We just opened 8 new slots for coaching!
#macrocounting
.
.
.

#f45ambassador #countingmacros #macrosmatter #flexibledieting #bodytransformations #excessskin #cellulite #macrocoach #mommypooch #weightlosscoach #fatlossjourney #macromakeover #fitnessmom #instafitnessgirl #weightlossjourney #mommytransformation #transformationtuesday #fattofit #leanthick #thickfit #curvyfit #halfmysize #countingcalories #flexiblediet #mealprepping #mealplans #weightlosstransformations #mealprepideas

How I Plan My Macros for The Day🔢
.
Tracking in ”real-time” doesn't work for most beginners or busy people. You’ll find yourself low on protein, over on fat and over on carbs. If you are not hitting your macros, you need to plan. A strategy creates SUCCESS.
.
I track the most important meals FIRST. This is usually breakfast and my before bed snack. Lately it has been a tablespoon of @official_allamericanbutter PB with two cinnamon graham crackers. If you watch my stories you know I’m obsessed with avocado toast and egg whites for breakfast aside my @biohmhealth super greens + coffee with sugar free white chocolate syrup and cream.
.
Next I track my protein. Protein is the hardest to hit and the most important. I pre track my other 2-3 meals adding protein first then “sides” or carbs.
.
Then I look at my totals. I adjust serving sizes first. Don’t think you can’t have it. You may only be able to have half, but almost anything can work if you take the time to do the #macrotetris.
.
I then add or subtract anything that helps me adjust. I shoot for +/- 5 g of protein and carbs and +/- 3 g of fat each day.
.
New to Macros? I got you. I have something new and FREE coming soon. Make sure you are on the email list in my BIO(what are Macros guide).
.
Want to join as a macro client? We just opened 8 new slots for coaching!
#macrocounting
.
.
.

#f45ambassador #countingmacros #macrosmatter #flexibledieting #bodytransformations #excessskin #cellulite #macrocoach #mommypooch #weightlosscoach #fatlossjourney #macromakeover #fitnessmom #instafitnessgirl #weightlossjourney #mommytransformation #transformationtuesday #fattofit #leanthick #thickfit #curvyfit #halfmysize #countingcalories #flexiblediet #mealprepping #mealplans #weightlosstransformations #mealprepideas

In case you were wondering, here’s bailey and I in the gym annnnnddddddd
.
Yes I’m obsessed with bailey. Yes I still train exactly like I used to. Yes I’m lucky my business allows me to hangout with I’m all day. No I don’t need to prove to insta that I’m still in the gym/train/workout/work.
.
Also, today was his first day out in the world. On the streets yo. Of Sherman oaks for like 2 minutes lol nothing crazy
.
AND today’s shoulder day was fucking AMAZING! In case y’all were wondering 💁🏻‍♀️

In case you were wondering, here’s bailey and I in the gym annnnnddddddd
.
Yes I’m obsessed with bailey. Yes I still train exactly like I used to. Yes I’m lucky my business allows me to hangout with I’m all day. No I don’t need to prove to insta that I’m still in the gym/train/workout/work.
.
Also, today was his first day out in the world. On the streets yo. Of Sherman oaks for like 2 minutes lol nothing crazy
.
AND today’s shoulder day was fucking AMAZING! In case y’all were wondering 💁🏻‍♀️

Rest days are important part of training. Every time I take a rest day I feel like I am slacking and worry that I won’t be able to achieve my goal. Than I explain myself time off from working out will allow my body and mind to fully recover and grow. It will make me strong and I will feel excited to jump back into my routine. ✨

Although I’m on my rest day today I ensured I go for a walk. This makes me feel less guilty and helps me stay motivated. Also, another important thing is I never take my recovery and cheat meal day together lol even the thought of it scares me. This is mainly because starting this journey wasn’t easy for me and since now I have been maintaining it well I don’t want to let go of it. ✨

On that note, always remember rest days are important because muscle is built while resting, not while training. X

Rest days are important part of training. Every time I take a rest day I feel like I am slacking and worry that I won’t be able to achieve my goal. Than I explain myself time off from working out will allow my body and mind to fully recover and grow. It will make me strong and I will feel excited to jump back into my routine. ✨

Although I’m on my rest day today I ensured I go for a walk. This makes me feel less guilty and helps me stay motivated. Also, another important thing is I never take my recovery and cheat meal day together lol even the thought of it scares me. This is mainly because starting this journey wasn’t easy for me and since now I have been maintaining it well I don’t want to let go of it. ✨

On that note, always remember rest days are important because muscle is built while resting, not while training. X

If anyone knows anything about Lands End clothing it runs small so I’m definitely feeling myself in this XL! All those beautiful 2x  shirts will be getting donated thanks mom😜You tried it😂
#weight#weightloss#weightlossjourney#weightlosstransformation#fatloss#fatlossjourney#cardio#weights#lifting#heavyweight#eliptical#workout#personaltrainer#vegan#vegetarian#cleaneating#healthyeating#applecidervinegar#smoothies#water#shredded#gainz#goalstoresults#thatswhatfriendsarefor#impactinglives#lemonwater#keto#ketodiet#vsg

If anyone knows anything about Lands End clothing it runs small so I’m definitely feeling myself in this XL! All those beautiful 2x shirts will be getting donated thanks mom😜You tried it😂
#weight #weightloss #weightlossjourney #weightlosstransformation #fatloss #fatlossjourney #cardio #weights #lifting #heavyweight #eliptical #workout #personaltrainer #vegan #vegetarian #cleaneating #healthyeating #applecidervinegar #smoothies #water #shredded #gainz #goalstoresults #thatswhatfriendsarefor #impactinglives #lemonwater #keto #ketodiet #vsg

Who do you love?
.
Do you want them to live a healthy, happy, quality-rich life? .
.
Do you want them to feel energized, excited, and joyful about each day?
.
Do you think they deserve more than they’ve been settling for?
.
My guess is you answered a quick “Yes” to all of the above, because when you love someone you want what’s best for them. .
But what about you? Do you want the same things for you as you do the person you love? .
.
You’re probably thinking “yes, of course”, but do you act like it? .
.
Do you eat healthy and exercise because you love your body?
.
Do you read inspiring books because you appreciate your functioning mind? .
Do you make time for the things you enjoy? .
Do you set boundaries because you know your time is valuable? .
Are you treating yourself the same way you would treat someone you love? .
.
It’s easy to say you know you deserve better, but knowing and thinking about it isn’t the same as expressing it. To live an energetic, happy, healthy, and fulfilling life, you must respect your wants and needs (repeatedly). .
You must show yourself love everyday in your actions. .
What actions will you take to show yourself some love? ⬇️

Who do you love?
.
Do you want them to live a healthy, happy, quality-rich life? .
.
Do you want them to feel energized, excited, and joyful about each day?
.
Do you think they deserve more than they’ve been settling for?
.
My guess is you answered a quick “Yes” to all of the above, because when you love someone you want what’s best for them. .
But what about you? Do you want the same things for you as you do the person you love? .
.
You’re probably thinking “yes, of course”, but do you act like it? .
.
Do you eat healthy and exercise because you love your body?
.
Do you read inspiring books because you appreciate your functioning mind? .
Do you make time for the things you enjoy? .
Do you set boundaries because you know your time is valuable? .
Are you treating yourself the same way you would treat someone you love? .
.
It’s easy to say you know you deserve better, but knowing and thinking about it isn’t the same as expressing it. To live an energetic, happy, healthy, and fulfilling life, you must respect your wants and needs (repeatedly). .
You must show yourself love everyday in your actions. .
What actions will you take to show yourself some love? ⬇️

YOU WILL LOSE WEIGHT FAST…
-
...only in the first few weeks. Afterwards, it will be harder and harder to lose weight. The leaner you get, the harder it is to lose weight. Your body requires less calories to maintain that weight so every time you get leaner, you will have to consume less calories than you did before to stay progressively in a weight loss phase.
-
These guidelines and expectations of weight loss per week are on average what will happen. Unless you are 500 lb+, don’t expect to lose 50 lb within 12 weeks and also KEEP IT OFF.
-
When you are first start off, most of the weight loss is from water. That’s why there is that relatively big weight drop.
-
Realize that when you lose weight, you are also trying to build better eating habits. It is not just numbers of the scale you are going for, it is for having a better and longer life.
-
I will be going on a cut at the start of April. Summer is coming in HOT and you know that summer body has to be there. COMMENT below “I LIKE PEACH BOIS”  if you are interested in joining a FREE FACEBOOK GROUP that includes all of my workouts, macros, and meals I will eat. You can follow along and perhaps also get in better shape as well!
-
#StriveFurther
-
#weightlossfood #weightloss #weightlossjourney #weightlossplan #weightlosstransformation #transformation #fatloss #fatlossjourney #weightlosstips #weightlossstruggle #cleaneating #fitnessjourney #gains #diet #health #healthyliving #healthylifestyle #nutrition #progress #fattofit #transformationtuesday #fitnesslifestyle #bodytransformation #weightloss #weightlosshelp #fatlosshelp #fitfam #dietplan #dieting

YOU WILL LOSE WEIGHT FAST…
-
...only in the first few weeks. Afterwards, it will be harder and harder to lose weight. The leaner you get, the harder it is to lose weight. Your body requires less calories to maintain that weight so every time you get leaner, you will have to consume less calories than you did before to stay progressively in a weight loss phase.
-
These guidelines and expectations of weight loss per week are on average what will happen. Unless you are 500 lb+, don’t expect to lose 50 lb within 12 weeks and also KEEP IT OFF.
-
When you are first start off, most of the weight loss is from water. That’s why there is that relatively big weight drop.
-
Realize that when you lose weight, you are also trying to build better eating habits. It is not just numbers of the scale you are going for, it is for having a better and longer life.
-
I will be going on a cut at the start of April. Summer is coming in HOT and you know that summer body has to be there. COMMENT below “I LIKE PEACH BOIS” if you are interested in joining a FREE FACEBOOK GROUP that includes all of my workouts, macros, and meals I will eat. You can follow along and perhaps also get in better shape as well!
-
#StriveFurther
-
#weightlossfood #weightloss #weightlossjourney #weightlossplan #weightlosstransformation #transformation #fatloss #fatlossjourney #weightlosstips #weightlossstruggle #cleaneating #fitnessjourney #gains #diet #health #healthyliving #healthylifestyle #nutrition #progress #fattofit #transformationtuesday #fitnesslifestyle #bodytransformation #weightloss #weightlosshelp #fatlosshelp #fitfam #dietplan #dieting

I live for THIS right here!⁣
⁣
This one things brings me so much freaking joy, sometimes I dance around and sometimes I well up with tears. Sometimes both. Sometimes at the same time.⁣
⁣
My clients’ transformations - not only the physical but also the emotional - gets me SO PUMPED.⁣
⁣
Seriously… get this ⬇️⁣
⁣
The other day, my client text me a said when she saw a picture of herself the other night, she DID NOT pick herself apart.⁣
⁣
WHAT?! She didn’t instantly gravitate towards all the negative things about her body. She didn’t point out a hair out of place or a roll popping out, or a leg awkwardly angled.⁣
⁣
NO. She genuinely liked what she saw.⁣
⁣
😭😭😭⁣
⁣
I get so excited about this win because I understand what it feels like to:⁣
⁣
👉🏻 avoid pictures at all costs⁣
👉🏻 take a million photos trying to get the best angle⁣
👉🏻 pick apart every flaw⁣
👉🏻 end up deleting everything ⁣
👉🏻 feel miserable about yourself afterwards⁣
👉🏻 ruin the whole fun situation you were in to start⁣
⁣
Gahhhh 😩 This situation and these defeating feelings are real.⁣
⁣
If you are there right now, I get it. I was too. For years.⁣
⁣
But I also know that self-love acceptance AND a banging body 😉 are available for you.⁣
⁣
You just have to commit to doing the right things that will get you to that place.⁣
⁣
And the good thing is, I know how. This is EXACTLY where I get my clients. I walk them through everything they need to know to not only lose the weight but to feel good about themselves through the whole journey. Not just when they reach their goal.⁣
⁣
If you are ready for this story to become your own, comment “READY” and I’ll send you more information about how you can make it yours.

I live for THIS right here!⁣

This one things brings me so much freaking joy, sometimes I dance around and sometimes I well up with tears. Sometimes both. Sometimes at the same time.⁣

My clients’ transformations - not only the physical but also the emotional - gets me SO PUMPED.⁣

Seriously… get this ⬇️⁣

The other day, my client text me a said when she saw a picture of herself the other night, she DID NOT pick herself apart.⁣

WHAT?! She didn’t instantly gravitate towards all the negative things about her body. She didn’t point out a hair out of place or a roll popping out, or a leg awkwardly angled.⁣

NO. She genuinely liked what she saw.⁣

😭😭😭⁣

I get so excited about this win because I understand what it feels like to:⁣

👉🏻 avoid pictures at all costs⁣
👉🏻 take a million photos trying to get the best angle⁣
👉🏻 pick apart every flaw⁣
👉🏻 end up deleting everything ⁣
👉🏻 feel miserable about yourself afterwards⁣
👉🏻 ruin the whole fun situation you were in to start⁣

Gahhhh 😩 This situation and these defeating feelings are real.⁣

If you are there right now, I get it. I was too. For years.⁣

But I also know that self-love acceptance AND a banging body 😉 are available for you.⁣

You just have to commit to doing the right things that will get you to that place.⁣

And the good thing is, I know how. This is EXACTLY where I get my clients. I walk them through everything they need to know to not only lose the weight but to feel good about themselves through the whole journey. Not just when they reach their goal.⁣

If you are ready for this story to become your own, comment “READY” and I’ll send you more information about how you can make it yours.

Don't have a full hour or even 45 minutes to workout? Then HIIT training might be for you. Not a huge fan of it being the only workout you do because of how intense it can be but it burns a lot of calories in a short amount of time. A sample 35min workout would be:

1min Jump Squats

1min Wall Sit 
1min Plank

1min Thrusters

1min Assault Bike

Rest 2min

Repeat five times

Don't have a full hour or even 45 minutes to workout? Then HIIT training might be for you. Not a huge fan of it being the only workout you do because of how intense it can be but it burns a lot of calories in a short amount of time. A sample 35min workout would be:

1min Jump Squats

1min Wall Sit
1min Plank

1min Thrusters

1min Assault Bike

Rest 2min

Repeat five times

Reposted from @cartergood -  There’s a major problem with how most people think about food…
⠀
Most peeps think of foods as being either “GOOD” or “BAD.”
⠀
✅ GOOD ✅: Apples 🍏, salad 🥗, avocados 🥑
⠀
❌ BAD ❌: Chocolate 🍫, cookies 🍪, cake 🍰
⠀
The Truth:
⠀
Few things in life are purely black & white. Our food choices are no exception!
⠀
Plus, there's no one-size-fits-all definition for the terms "good food" and "bad food"...
⠀
For example, folks following a vegan diet vs. a paleo diet are going to have different views on the healthiness of certain foods like meat 🍖, nuts 🥜, and whole grains 🍞.
⠀
Even despite both being considered "healthy" approaches in the mainstream.
⠀ 
What’s more, there's also the fact that some people have allergies & intolerance towards certain foods 🐮🙅…
⠀
For some, high-quality dairy can provide a ton of health benefits. The same wouldn’t be true for someone with a dairy allergy or intolerance, obviously.
⠀
And a cookie 🍪 (often thought of as being a “bad" food) may have fewer micronutrients per calorie than an apple 🍎…
⠀
But(t🍑) that doesn't at all make the cookie unhealthy!
⠀
It's totes okay to have a cookie every once in a while if you're eating plenty of "more nutritious" foods too 🍎❤️🍪
⠀
THE BOTTOM LINE:
⠀
There are no universally "good" or "bad" foods, so let's stop labeling them that way... mmkay?
⠀
Instead, let's start thinking about foods the RIGHT way 👇
⠀
Not “good” or “bad”… ❌
But as “more & less nutritious.” ✅
⠀
And one more thing...
⠀
Let’s focus less on what other people tell us to eat and, instead, educate ourselves 📚 and choose foods that makes us feel good physically & mentally on an individual basis 💪🙂
——
⠀
#cartergood #losingweight #weightloss #weightlosstips #weightlosscoach #dieting #diet #dietcoach #fatloss #fatlossfoods #healthy #healthyfoods #healthydiet #healthyweightloss #fitness #nutritiousfood #healthylifestyle #nutrition #fatlossdiet #fatlossjourney #fatlosstips - #regrann

Reposted from @cartergood - There’s a major problem with how most people think about food…

Most peeps think of foods as being either “GOOD” or “BAD.”

✅ GOOD ✅: Apples 🍏, salad 🥗, avocados 🥑

❌ BAD ❌: Chocolate 🍫, cookies 🍪, cake 🍰

The Truth:

Few things in life are purely black & white. Our food choices are no exception!

Plus, there's no one-size-fits-all definition for the terms "good food" and "bad food"...

For example, folks following a vegan diet vs. a paleo diet are going to have different views on the healthiness of certain foods like meat 🍖, nuts 🥜, and whole grains 🍞.

Even despite both being considered "healthy" approaches in the mainstream.
⠀ 
What’s more, there's also the fact that some people have allergies & intolerance towards certain foods 🐮🙅…

For some, high-quality dairy can provide a ton of health benefits. The same wouldn’t be true for someone with a dairy allergy or intolerance, obviously.

And a cookie 🍪 (often thought of as being a “bad" food) may have fewer micronutrients per calorie than an apple 🍎…

But(t🍑) that doesn't at all make the cookie unhealthy!

It's totes okay to have a cookie every once in a while if you're eating plenty of "more nutritious" foods too 🍎❤️🍪

THE BOTTOM LINE:

There are no universally "good" or "bad" foods, so let's stop labeling them that way... mmkay?

Instead, let's start thinking about foods the RIGHT way 👇

Not “good” or “bad”… ❌
But as “more & less nutritious.” ✅

And one more thing...

Let’s focus less on what other people tell us to eat and, instead, educate ourselves 📚 and choose foods that makes us feel good physically & mentally on an individual basis 💪🙂
——

#cartergood #losingweight #weightloss #weightlosstips #weightlosscoach #dieting #diet #dietcoach #fatloss #fatlossfoods #healthy #healthyfoods #healthydiet #healthyweightloss #fitness #nutritiousfood #healthylifestyle #nutrition #fatlossdiet #fatlossjourney #fatlosstips - #regrann

Top fatlossjourney photos & videos

I was looking through some old photos and found these two and made a face comparison to look at my progress over 6 months ❤️ I may have lost a few kilos (52 kilos to be exact) but I sure haven’t lost my smile 😁 ⠀
😊 Tag a friend who'd like our profile!
📷 Credit to @arianaomipi
.

#completenutrition #diettips #loseweightfast #weightlossgoal #weightlossjournal #weightlosstips #weightlossprogress #weightlosscommunity #fatlossjourney #mfp #weightlossgoals #caloriecounting #myfitnesspal #fitgoals #fitinspiration

I was looking through some old photos and found these two and made a face comparison to look at my progress over 6 months ❤️ I may have lost a few kilos (52 kilos to be exact) but I sure haven’t lost my smile 😁 ⠀
😊 Tag a friend who'd like our profile!
📷 Credit to @arianaomipi
.

#completenutrition #diettips #loseweightfast #weightlossgoal #weightlossjournal #weightlosstips #weightlossprogress #weightlosscommunity #fatlossjourney #mfp #weightlossgoals #caloriecounting #myfitnesspal #fitgoals #fitinspiration

5 WAYS TO MAKE WEIGHT LOSS EASIER by @grantgirsky
-
Losing weight can be an uphill battle, especially when you have no clue where to start. Do yourself a favor and skip the fad diets, stomach wraps, and diet supplements. Here are 5 things to focus on if sustainable fat loss is your goal.
-
1️⃣ Limit Processed Foods: These are higher in calories and not very filling, which can lead to hunger and eventual overconsumption. (No, it’s not the chemicals or preservatives that are stopping your fat loss.)
-
2️⃣ Don't Drink Liquid Calories: Drinking your calories in the form of liquids like juices, sodas, alcohol, etc. are a big no-go when it comes to losing weight. As for the same reason above, the added calories that accompany these drinks are not satiating, often leaving you just wanting more.
-
3️⃣ Eat Protein At Every Meal: Successful dieters incorporate protein into every meal. Protein is very filling, has a high thermic effect (aka you burn more calories just from digestion), and helps to build and repair muscle tissue.
-
4️⃣ Keep Yourself Busy: Staying busy helps to prevent mindless eating. Go for a walk, read a book, do some push-ups, call your grandma, etc. Find a way to preoccupy yourself. Don’t wander into the kitchen in the name of boredom.
-
5️⃣ Be Active: Physical activity like exercise, cleaning, yardwork, and walks will all aid your fat loss by increasing your total calorie burn for the day.
-
Focus on these and you will be well on your way to better result

#fitnesstips #weightlossinspiration#weightlosssupport #weightlossinspiration#losingfat #bodytransformation #weightlossadvice#nutritiontips #healthyhabits #mindfuleating#weightlossupport #weightlosscoach #fatlosscoach#weightlossstruggle #weightlosschallenge#fatlossjourney #howtoloseweight #weightlosstip#fatlossgoals #weightlosshelp #fatlosstips#weightlosss #healthylifestyle#weightlossmotivation

5 WAYS TO MAKE WEIGHT LOSS EASIER by @grantgirsky
-
Losing weight can be an uphill battle, especially when you have no clue where to start. Do yourself a favor and skip the fad diets, stomach wraps, and diet supplements. Here are 5 things to focus on if sustainable fat loss is your goal.
-
1️⃣ Limit Processed Foods: These are higher in calories and not very filling, which can lead to hunger and eventual overconsumption. (No, it’s not the chemicals or preservatives that are stopping your fat loss.)
-
2️⃣ Don't Drink Liquid Calories: Drinking your calories in the form of liquids like juices, sodas, alcohol, etc. are a big no-go when it comes to losing weight. As for the same reason above, the added calories that accompany these drinks are not satiating, often leaving you just wanting more.
-
3️⃣ Eat Protein At Every Meal: Successful dieters incorporate protein into every meal. Protein is very filling, has a high thermic effect (aka you burn more calories just from digestion), and helps to build and repair muscle tissue.
-
4️⃣ Keep Yourself Busy: Staying busy helps to prevent mindless eating. Go for a walk, read a book, do some push-ups, call your grandma, etc. Find a way to preoccupy yourself. Don’t wander into the kitchen in the name of boredom.
-
5️⃣ Be Active: Physical activity like exercise, cleaning, yardwork, and walks will all aid your fat loss by increasing your total calorie burn for the day.
-
Focus on these and you will be well on your way to better result

#fitnesstips  #weightlossinspiration #weightlosssupport  #weightlossinspiration #losingfat  #bodytransformation  #weightlossadvice #nutritiontips  #healthyhabits  #mindfuleating #weightlossupport  #weightlosscoach  #fatlosscoach #weightlossstruggle  #weightlosschallenge #fatlossjourney  #howtoloseweight  #weightlosstip #fatlossgoals  #weightlosshelp  #fatlosstips #weightlosss  #healthylifestyle #weightlossmotivation

I am OFFICIALLY down 31 pounds in 7 weeks! I am so extremely proud of myself 😭 .⁣
⁣
If you don't know how to start ketodiet properly or do you want to lose possibly 5-10 lbs in the first week alone with keto ?⁣⁣⁣⁣⁣⁣⁣ Join "The 28 Day Keto Challenge". ➡️ LINK IN BIO ⬅️⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣
Same shirt. Same jeans. Two months of dedication. #nsv #motivationmonday⁣
With the scale not moving this week, I needed to see this. 🙌🏻⁣
By @morgsdoesketo⁣
⁣
#weightloss #weightlossjourney #fitfam #ketofam #wlcommunity #weightlosssupport #ketodiet #ketogenic #ketogenicdiet #fattofit #newyearsresolution #fatloss #fatlossjourney #2019goals #ketotransformation #weightlosstransformation #ketobeforeandafter #ketoweightloss #ketoaf #losingweight #losingweightjourney #myweightlossjourney #noexcuses #cheetostoketo #ketogeniclifestyle #lowcarb #naturalweightloss

I am OFFICIALLY down 31 pounds in 7 weeks! I am so extremely proud of myself 😭 .⁣

If you don't know how to start ketodiet properly or do you want to lose possibly 5-10 lbs in the first week alone with keto ?⁣⁣⁣⁣⁣⁣⁣ Join "The 28 Day Keto Challenge". ➡️ LINK IN BIO ⬅️⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

Same shirt. Same jeans. Two months of dedication. #nsv #motivationmonday
With the scale not moving this week, I needed to see this. 🙌🏻⁣
By @morgsdoesketo

#weightloss #weightlossjourney #fitfam #ketofam #wlcommunity #weightlosssupport #ketodiet #ketogenic #ketogenicdiet #fattofit #newyearsresolution #fatloss #fatlossjourney #2019goals #ketotransformation #weightlosstransformation #ketobeforeandafter #ketoweightloss #ketoaf #losingweight #losingweightjourney #myweightlossjourney #noexcuses #cheetostoketo #ketogeniclifestyle #lowcarb #naturalweightloss

Easy Guide For Tracking Food by @kyle.coughlan
⠀
Use this ‘handy’ guide 😏 to help you estimate how much you’re eating.
⠀
Not everyone is interested or will find tracking with a food scale necessary and practical. This is useful for the average person just trying to control their portions!
⠀
This is also useful for those who do track diligently because we can’t bring a food scale everywhere!
⠀
Additionally, using this method is good because it is proportional to our size. The bigger we are the more we have to eat.
⠀
Credits to @precisionnutrition for the graphics.

Easy Guide For Tracking Food by @kyle.coughlan

Use this ‘handy’ guide 😏 to help you estimate how much you’re eating.

Not everyone is interested or will find tracking with a food scale necessary and practical. This is useful for the average person just trying to control their portions!

This is also useful for those who do track diligently because we can’t bring a food scale everywhere!

Additionally, using this method is good because it is proportional to our size. The bigger we are the more we have to eat.

Credits to @precisionnutrition for the graphics.

👌🏾 How to get a six pack
.
☝🏼Achieving a ripped six pack is highly sought after for many gym goers. If you are after achieving one too, then here is some ways to NOT go about it, as well as some tips to help get you there.
.
🤫Don’t get sucked into these ‘secret’ reveal your six pack schemes. These vibration pads or crappy ab crunch tools funnily enough will not be enough to get you abs. 1000s of sit ups a day will not either, you are going to have to work hard for it i’m afraid.
.
⛔️ Quick fix diets are not the way to go about it either, yes you will lose body fat however you are going to look like a soggy potato by the end of it when all of your muscle mass disappears in the process.
.
❔ So how do you get a six pack? Here is how:
.
🏋🏼‍♀️ Do plenty of compound movements - These total body movements will hit your core hard. They will also promote more total body fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
.
🎯 Weighted abdominal exercises - Alongside your compound lifts it would be advisable to do some core/abdominal specific work to develop the abdominals further. Weighted core exercises are a great tool to use. Weighted cable crunches, hanging leg raises, bench crunches are all great exercises to develop the maturity of your six pack muscles.
.
⛏ The most important factor to reveal your abs is that you have a low enough body fat percentage, if you don’t, then they simply wont be visible. Fellas sub 12% and they should be revealed, depending on how your body fat is distributed. Ladies sub 19% should do the trick.
.
🌶 How do you get a low enough body fat percentage? A consistent calorie deficit of 200-500 calories a day for a prolonged period of time whilst eating plenty of protein (1g per 1lb of body weight).
.
🚴🏼‍♂️ Cardio is not a necessity to get abs. It is a tool that can be used to help send you into/ further into a calorie deficit.
.
💥 Above all you have to stay consistent, a six pack does not come over night, it takes time. Sorry to break that to you but that’s the truth. If you have the minerals to stay consistent with the above points then you WILL get there.

👌🏾 How to get a six pack
.
☝🏼Achieving a ripped six pack is highly sought after for many gym goers. If you are after achieving one too, then here is some ways to NOT go about it, as well as some tips to help get you there.
.
🤫Don’t get sucked into these ‘secret’ reveal your six pack schemes. These vibration pads or crappy ab crunch tools funnily enough will not be enough to get you abs. 1000s of sit ups a day will not either, you are going to have to work hard for it i’m afraid.
.
⛔️ Quick fix diets are not the way to go about it either, yes you will lose body fat however you are going to look like a soggy potato by the end of it when all of your muscle mass disappears in the process.
.
❔ So how do you get a six pack? Here is how:
.
🏋🏼‍♀️ Do plenty of compound movements - These total body movements will hit your core hard. They will also promote more total body fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
.
🎯 Weighted abdominal exercises - Alongside your compound lifts it would be advisable to do some core/abdominal specific work to develop the abdominals further. Weighted core exercises are a great tool to use. Weighted cable crunches, hanging leg raises, bench crunches are all great exercises to develop the maturity of your six pack muscles.
.
⛏ The most important factor to reveal your abs is that you have a low enough body fat percentage, if you don’t, then they simply wont be visible. Fellas sub 12% and they should be revealed, depending on how your body fat is distributed. Ladies sub 19% should do the trick.
.
🌶 How do you get a low enough body fat percentage? A consistent calorie deficit of 200-500 calories a day for a prolonged period of time whilst eating plenty of protein (1g per 1lb of body weight).
.
🚴🏼‍♂️ Cardio is not a necessity to get abs. It is a tool that can be used to help send you into/ further into a calorie deficit.
.
💥 Above all you have to stay consistent, a six pack does not come over night, it takes time. Sorry to break that to you but that’s the truth. If you have the minerals to stay consistent with the above points then you WILL get there.

YOUR OWN FAT LOSS PLAN 😎✌️
•
Don't forget to follow us @buycepsindia
for best fitness content! 💪
Tag someone who needs to see this! 👇⭐
•
Credits: @saltylifts (@save.repost)🚶🏼‍♀️Have you ever walked into the gym without a plan?
⠀
📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals!
⠀
✅There’s typically 4 main pieces to an effective workout:
⠀
☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas.
⠀
💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck.
⠀
😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal.
⠀
🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session.
⠀
🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure!⠀
-
 #caloriesincaloriesout #iwanttoloseweight #weightlossjourney2018 #howtoloseweight #whycantiloseweight  #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #hypertrophy #indiafitness #flexibility #physicaltherapy #yogi #bodybuilding #iifym #fitfamindia #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #losebellyfat #loseweightnow #losefat #loseweightfast

YOUR OWN FAT LOSS PLAN 😎✌️

Don't forget to follow us @buycepsindia
for best fitness content! 💪
Tag someone who needs to see this! 👇⭐

Credits: @saltylifts (@save.repost)🚶🏼‍♀️Have you ever walked into the gym without a plan?

📑I’ve setup a template you can use to create your own workouts so you can get in + out of the gym feeling like you accomplished something that’s in line with your goals!

✅There’s typically 4 main pieces to an effective workout:

☀️The Warmup: I personally do 5 mins of light cardio to get my body temp up & I do a series of activation exercises to warm up muscles I’m going to use. Google “glute activation, wall slides/wall angels, scapular mobility” to get some ideas.

💃🏼The Main Move: THE BREAD N BUTTER! these should be the priority and main focus of the day. 1-2 compound lifts (squat, deadlift, bench, hip thrust, pullup) They recruit the most muscles and give you the most bang for your buck.

😎Accessories: These movements may support your main move or be unrelated - but you want to fill the rest of your workout with these. 3-5 exercises, 8-20 reps depending on your goal.

🔥Finisher/Cooldown: You can do a metabolic/cardio or a strength finisher. The purpose is to accomplish as much work as possible in a short amount of time to fatigue and “finish” off the muscles. alternately, you could skip this if you’re short on time & just go straight to a stretching & foam rolling session.

🧠Keep in mind, this is a very simplified version of workout programming, but it’s a good start for anyone looking for some help with creating workout structure!⠀
-
#caloriesincaloriesout #iwanttoloseweight #weightlossjourney2018 #howtoloseweight #whycantiloseweight #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #hypertrophy #indiafitness #flexibility #physicaltherapy #yogi #bodybuilding #iifym #fitfamindia #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #losebellyfat #loseweightnow #losefat #loseweightfast