Loading...

#macros photos & videos

6.5m Posts

Loading...
💥GIVEAWAY TIME💥 
Our biggest giveaway yet! 💪Amped Supplement Package
🥦 5 @tmplnutrition Meals
🏃🏻3 Month @anytimefitnessorangeville Membership & PT Sessions! .
.
Contest Rules:
1️⃣ Follow All 3 Pages, Amped, Temple, Anytime.
2️⃣ Like the contest post on all 3 Pages
3️⃣ Tag 2 Friends on each pages post! .
. .
.

#supplements #nutrition #fitlife #fitfam #fitness #fitspo #liftheavy #macros #protein #keto #lowcarb #iifym #gains #gaintrain #gainz #bodybuilding #crossfit #postworkout #powerlifting #mma #physique #liftheavy #aesthetics #girlswholift #gym #gymrat #diet #contest #giveaway #freegiveaway

💥GIVEAWAY TIME💥
Our biggest giveaway yet! 💪Amped Supplement Package
🥦 5 @tmplnutrition Meals
🏃🏻3 Month @anytimefitnessorangeville Membership & PT Sessions! .
.
Contest Rules:
1️⃣ Follow All 3 Pages, Amped, Temple, Anytime.
2️⃣ Like the contest post on all 3 Pages
3️⃣ Tag 2 Friends on each pages post! .
. .
.

#supplements #nutrition #fitlife #fitfam #fitness #fitspo #liftheavy #macros #protein #keto #lowcarb #iifym #gains #gaintrain #gainz #bodybuilding #crossfit #postworkout #powerlifting #mma #physique #liftheavy #aesthetics #girlswholift #gym #gymrat #diet #contest #giveaway #freegiveaway

THIS. #communitywithcaroline
HAPPY FIRST DAY OF SPRING EVERYONE!!! 🌈🦋🌻🌿 I hope your day was as bright as mine was! Today’s leg workout KICKED MY BUTT but in the best way possible😌 I have put together SIX OF THE MOST COMMON AND EFFECTIVE LEG EXERCISES and WOW what a combo!!!😤 These exercises WILL give you results as long as you stay consistent and continue to increase your weight when necessary! Also it is SO IMPORTANT to make sure you’re using correct form and posture when doing these, if not you can risk possible lower back  pain. 🤢 •••••••••••••••••••••••••••••••••
BOOKMARK FOR YOUR NEXT LEG DAY IF YOU DARE‼️😈
🌿4X12 DB RDL’S
🌿4X12 ROMANIAN DEADLIFT
🌿4X12 HIP THRUSTS
🌿4X12 BULGARIAN SPLIT SQUAT
🌿4X12 SINGLE LEG KB DEADLIFT
🌿4X12 LEG PRESS

HAPPY FIRST DAY OF SPRING EVERYONE!!! 🌈🦋🌻🌿 I hope your day was as bright as mine was! Today’s leg workout KICKED MY BUTT but in the best way possible😌 I have put together SIX OF THE MOST COMMON AND EFFECTIVE LEG EXERCISES and WOW what a combo!!!😤 These exercises WILL give you results as long as you stay consistent and continue to increase your weight when necessary! Also it is SO IMPORTANT to make sure you’re using correct form and posture when doing these, if not you can risk possible lower back pain. 🤢 •••••••••••••••••••••••••••••••••
BOOKMARK FOR YOUR NEXT LEG DAY IF YOU DARE‼️😈
🌿4X12 DB RDL’S
🌿4X12 ROMANIAN DEADLIFT
🌿4X12 HIP THRUSTS
🌿4X12 BULGARIAN SPLIT SQUAT
🌿4X12 SINGLE LEG KB DEADLIFT
🌿4X12 LEG PRESS

One year 👉🏻 ... same weight

One year 👉🏻 ... same weight

So I tried this “cardio” thing today. Still not a fan 😂 Just a little chipper for time of:

50 Kettlebell Swings (35#)
50 Box Jumps
50 Deadlifts (135#)
50 Walking Lunges
50 Kettlebell Taters (35#) That’s cardio right? It’s not sets with a barbell and there’s no rest in between sets so it must be 🤷🏼‍♀️ What is this cardio thing some people say they love? 😂
•
•
•
My body is fighting me right now on most everything I attempt at the gym. Getting there takes so much effort 😓 Once I’m there and start moving things are a little better, and of course after I am done I am glad that I went. So I just keep moving. My score can’t be my focus right now. BUT SOON!!! SOON I’LL BE CLIMBING MY WAY BACK UP THE LEADERBOARD!! 🙌🏻🙌🏻
•
•
•
@centerpodium @npcmotherlode @fortitudeathletics
#swoleshrimp #shrimp #shrimpy #mommashrimp 🦐💪🏻 #girlswholift #girlswithmuscles #crossfit #crossfitgirl #figureshow #weightlifting #nutrition #foodisfuel #hangry #fortitudeathletics #macros  #carbs #carbcycling #competition #health #mindset #mentalstrength #hardwork #gainz #bikini #progress #finishline #posing #chipper #cardiohardio

So I tried this “cardio” thing today. Still not a fan 😂 Just a little chipper for time of:

50 Kettlebell Swings (35#)
50 Box Jumps
50 Deadlifts (135#)
50 Walking Lunges
50 Kettlebell Taters (35#) That’s cardio right? It’s not sets with a barbell and there’s no rest in between sets so it must be 🤷🏼‍♀️ What is this cardio thing some people say they love? 😂



My body is fighting me right now on most everything I attempt at the gym. Getting there takes so much effort 😓 Once I’m there and start moving things are a little better, and of course after I am done I am glad that I went. So I just keep moving. My score can’t be my focus right now. BUT SOON!!! SOON I’LL BE CLIMBING MY WAY BACK UP THE LEADERBOARD!! 🙌🏻🙌🏻



@centerpodium @npcmotherlode @fortitudeathletics
#swoleshrimp #shrimp #shrimpy #mommashrimp 🦐💪🏻 #girlswholift #girlswithmuscles #crossfit #crossfitgirl #figureshow #weightlifting #nutrition #foodisfuel #hangry #fortitudeathletics #macros #carbs #carbcycling #competition #health #mindset #mentalstrength #hardwork #gainz #bikini #progress #finishline #posing #chipper #cardiohardio

🍴Meal Diary: Keto Diet 🍳🥓🥦🧀
.
▫Breakfast - bacon
▫Snack - keto protein shake
▫Lunch - club salad with ranch
▫Snack - honey roasted pecans
▫Dinner - three wings, toppings off of one slice of sausage/onion pizza, small green salad with chicken and Italian dressing
▫Dessert?! 🍰 Shared a slice of cake with Joe at my sister's gender reveal party 💙#itsaboy💙
.
#makingthechange #weightlossjourney #healthyhabits #youarewhatyoueat #eattolivedontlivetoeat #fitnessandnutrition #betterfasterstronger #fightobesity #portioncontrol #proteinandveggies #ketodiet #keto #cuttingcarbs #macros #obesityisbodyshaming #sugaristheenemy #sugardetox #respectyourbody #loveyourself

🍴Meal Diary: Keto Diet 🍳🥓🥦🧀
.
▫Breakfast - bacon
▫Snack - keto protein shake
▫Lunch - club salad with ranch
▫Snack - honey roasted pecans
▫Dinner - three wings, toppings off of one slice of sausage/onion pizza, small green salad with chicken and Italian dressing
▫Dessert?! 🍰 Shared a slice of cake with Joe at my sister's gender reveal party 💙 #itsaboy💙
.
#makingthechange #weightlossjourney #healthyhabits #youarewhatyoueat #eattolivedontlivetoeat #fitnessandnutrition #betterfasterstronger #fightobesity #portioncontrol #proteinandveggies #ketodiet #keto #cuttingcarbs #macros #obesityisbodyshaming #sugaristheenemy #sugardetox #respectyourbody #loveyourself

Here ya go! Simple #chicken #enchiladas 
For filling:
2 pounds boneless skinless Chciken thighs
1/2 cup #verdehott

Cook in slow cooker for 4 hours. Remove and place in metal bowl, add so@w of the liquid and shred with tongs. 
Add:
1 cup shredded @tillamook #cheddar 
1 cup cooked black beans
1 cup corn kernels 
Mix it all together and set aside to cool. 
While filling cools heat a small amount of oil in a sauté pan and heat tortillas until slightly browned on one side and pliable. 
Finish:
Place about 3 Tablespoons of filling into tortilla and roll to close. Place filled tortilla flap side down into greased baking dish. Repeat until all filling is gone and dish is full. Pour a little more #verdehott over the top of the tortillas, then cover the top with desired amount of cheese... “desired” amount may vary. 😂

Bake at 425 degrees for 30 minutes or until Cheese is melted and slightly browned on top. Serve with #nwelixirs #avocado relish and sour cream. 
#cook #pretty #cleanfood #food #healthy #fitness #easy #macros #countit #saucy #cooking #sauces #delicous #family #dinner #lunch

Here ya go! Simple #chicken #enchiladas
For filling:
2 pounds boneless skinless Chciken thighs
1/2 cup #verdehott

Cook in slow cooker for 4 hours. Remove and place in metal bowl, add so@w of the liquid and shred with tongs.
Add:
1 cup shredded @tillamook #cheddar
1 cup cooked black beans
1 cup corn kernels
Mix it all together and set aside to cool.
While filling cools heat a small amount of oil in a sauté pan and heat tortillas until slightly browned on one side and pliable.
Finish:
Place about 3 Tablespoons of filling into tortilla and roll to close. Place filled tortilla flap side down into greased baking dish. Repeat until all filling is gone and dish is full. Pour a little more #verdehott over the top of the tortillas, then cover the top with desired amount of cheese... “desired” amount may vary. 😂

Bake at 425 degrees for 30 minutes or until Cheese is melted and slightly browned on top. Serve with #nwelixirs #avocado relish and sour cream.
#cook #pretty #cleanfood #food #healthy #fitness #easy #macros #countit #saucy #cooking #sauces #delicous #family #dinner #lunch

Upper body workout ✔ 
1 more week till I can start revelling the muscle I've built !

Upper body workout ✔
1 more week till I can start revelling the muscle I've built !

If this isn’t food porn I don’t know what is!!!🤤
•
Nothing beats firing up the grill and throwing down some steaks! Can’t wait for the weekend to get here so I can get my grill on! 🥩🔥😋
•
•
•

If this isn’t food porn I don’t know what is!!!🤤

Nothing beats firing up the grill and throwing down some steaks! Can’t wait for the weekend to get here so I can get my grill on! 🥩🔥😋


~ 🌸 Happy First Day of Spring 🌸~ “The dry seasons in life do not last. The spring rains will come again.” ~ Sarah Ban Breathnach
~~~
Speaking of Spring Rains, the North East is expecting our version of a bomb cyclone starting tonight and lasting through Friday. Heavy rains and winds will be here for the next few days. Stay safe my friends!
.
.
.
#spring #rain #renew #new #nature #naturephotography #naturelovers #drop #reflection #reflections #leaf #macro #macros #photography #photo #photooftheday

~ 🌸 Happy First Day of Spring 🌸~ “The dry seasons in life do not last. The spring rains will come again.” ~ Sarah Ban Breathnach
~~~
Speaking of Spring Rains, the North East is expecting our version of a bomb cyclone starting tonight and lasting through Friday. Heavy rains and winds will be here for the next few days. Stay safe my friends!
.
.
.
#spring #rain #renew #new #nature #naturephotography #naturelovers #drop #reflection #reflections #leaf #macro #macros #photography #photo #photooftheday

TRAIN FOR YOURSELF - NOT FOR SOCIAL MEDIA. ⁣💪🏻
⁣
Read it again. Then another time. 
Lately, I’ve been feeling like I’m inadequate and not impacting anyone. It’s gotten to the point where I’ve come this close to just deleting this page cause of how I felt. ⁣🙃
⁣
When I walk into the gym I’m in old OSU oversized T-shirt’s. My mind is on how I’m gonna better myself, lift heavier than I did last session, completely in the zone. I lift by myself cause that’s ME time. It's me vs the weights. How much weight can I add to the bar before i start seeing stars. Remember when THIS was how it was? I still am keeping it that way🔥
⁣
I’m not even gonna lie, comparison is a thief of joy and I’ve been doing it a lot lately. Sometimes I think about what happened to this industry. ⁣🤔 (cough keto, coaches with no credentials, misinformation, basing worth off followers smh)
⁣
Then some friends made me realize that I train for MYSELF and my goals - not social media.⁣
⁣
Just cause I’m not posting every single thing doesn’t mean I’m not working. ⁣
It means I’m working in silence. ⁣
I am working towards greatness.⁣
I am working towards winning.⁣
To getting better every single day. ⁣
⁣
This page is for me and documenting my progression. And I gotta remember that. ⁣everyone else should as well ⁣
Let’s get this bread 👏🏻 srsly I’m hungry I need carbs.

TRAIN FOR YOURSELF - NOT FOR SOCIAL MEDIA. ⁣💪🏻

Read it again. Then another time.
Lately, I’ve been feeling like I’m inadequate and not impacting anyone. It’s gotten to the point where I’ve come this close to just deleting this page cause of how I felt. ⁣🙃

When I walk into the gym I’m in old OSU oversized T-shirt’s. My mind is on how I’m gonna better myself, lift heavier than I did last session, completely in the zone. I lift by myself cause that’s ME time. It's me vs the weights. How much weight can I add to the bar before i start seeing stars. Remember when THIS was how it was? I still am keeping it that way🔥

I’m not even gonna lie, comparison is a thief of joy and I’ve been doing it a lot lately. Sometimes I think about what happened to this industry. ⁣🤔 (cough keto, coaches with no credentials, misinformation, basing worth off followers smh)

Then some friends made me realize that I train for MYSELF and my goals - not social media.⁣

Just cause I’m not posting every single thing doesn’t mean I’m not working. ⁣
It means I’m working in silence. ⁣
I am working towards greatness.⁣
I am working towards winning.⁣
To getting better every single day. ⁣

This page is for me and documenting my progression. And I gotta remember that. ⁣everyone else should as well ⁣
Let’s get this bread 👏🏻 srsly I’m hungry I need carbs.

Carson & Finn hitting the Hammy’s  with some eccentrics tonight🦵 #glutehamraise #speedkills

Carson & Finn hitting the Hammy’s with some eccentrics tonight🦵 #glutehamraise #speedkills

❤

Another 6 miles, still taking it a bit slower but happy my foot seems to be doing better (knock on wood!) ____________________________________________________  #fitnessjourney #selflove #balance #healthyeathing #healthyliving #cleaneating #weightlossjourney #fitness #fitfam #healthylife #cleaneating #fitspo #instafitness #wellness #lifestyle #fitgirl #fitgirls #fitbabe #nefitgirl #mafitgirl #fitgirlfollow #progressnotperfection #runner #halfmarathontraining #macrocounting #macros
🙋🏻‍♀️ who’s with me? ——————————————————————————— ➡️www.pamcakespancakes.com

🙋🏻‍♀️ who’s with me? ——————————————————————————— ➡️www.pamcakespancakes.com

A little something pretty for the first day of Spring. #shaffershots #spring #tulips #purple #flowers #bloom #blooms #waycoolshots #photographer #closeup #macro #macros #winterisover #springiscoming
As I take this week off of training, it gives me a lot of time to contemplate what my plan is moving forward into this spring and then summer. I have just recently adjusted my macros down slightly and I'm looking forward to seeing what happens there....All I can say is that results are made over time by staying consistent. 👌I  have decided that I am going to run my cut for 8 more weeks. Let's see where this journey takes us. 😈 Time to bleed! 🔥🔥 #cheers to the process! 🍻🍻🍻 #cheers #cuttingseason #8weeksout #macros #consistant #gymshark #gymsharktrain #arms

As I take this week off of training, it gives me a lot of time to contemplate what my plan is moving forward into this spring and then summer. I have just recently adjusted my macros down slightly and I'm looking forward to seeing what happens there....All I can say is that results are made over time by staying consistent. 👌I have decided that I am going to run my cut for 8 more weeks. Let's see where this journey takes us. 😈 Time to bleed! 🔥🔥 #cheers to the process! 🍻🍻🍻 #cheers #cuttingseason #8weeksout #macros #consistant #gymshark #gymsharktrain #arms

High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. 
Swipe to see 12 foods that help!

#TeamNutrishop
#NutrishopUSA

High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.
Swipe to see 12 foods that help!

#TeamNutrishop
#NutrishopUSA

If you’re new to the Fittest Kitchen page, WELCOME! We’re so glad you’re here!
.
.
Fittest Kitchen creates recipes and prepares meals with your health in mind. Our recipes are simple and budget friendly + they taste AMAZING! You can find the perfect recipe online or order prepared meals for the week ahead.
.
.
Swipe 👉🏼 to take a look at some of our current meal prep menu items.
.
.
Order meals online each week between Wednesday at 7am until Thursday at midnight. Pick up your meals Monday anytime after 12n in The Fittest Kitchen at The Health Factory.
.
.
Eating healthy has never been so easy or so good!
.
.
#fittestkitchen #knoxville #mealprep #realfood #cleaneating #macros #macronutrients #glutenfree #noartificialingredients #eattowin #wholefood #nutrition #healthyliving #healthyeats #healthylife #bestlife #fittestlife #thankful #grateful #blessed #community #familyfriendly #kidapproved

If you’re new to the Fittest Kitchen page, WELCOME! We’re so glad you’re here!
.
.
Fittest Kitchen creates recipes and prepares meals with your health in mind. Our recipes are simple and budget friendly + they taste AMAZING! You can find the perfect recipe online or order prepared meals for the week ahead.
.
.
Swipe 👉🏼 to take a look at some of our current meal prep menu items.
.
.
Order meals online each week between Wednesday at 7am until Thursday at midnight. Pick up your meals Monday anytime after 12n in The Fittest Kitchen at The Health Factory.
.
.
Eating healthy has never been so easy or so good!
.
.
#fittestkitchen #knoxville #mealprep #realfood #cleaneating #macros #macronutrients #glutenfree #noartificialingredients #eattowin #wholefood #nutrition #healthyliving #healthyeats #healthylife #bestlife #fittestlife #thankful #grateful #blessed #community #familyfriendly #kidapproved

Breakfast for dinner after a looooong Wednesday! #traderjoes chicken sausage, egg, and toasted @foodforlifebaking cinnamon raisin #ezekialbread with goat cheese spread. 🍳🍳🍳
.
.
.
#breakfastfordinner #fuelyourbody #eatmostlyclean #macros #postworkout #fitgirl #gymlife #hustlin #riseandgrind #humpday #workhard #womeninfitness #womenwholift #liftheavy

Breakfast for dinner after a looooong Wednesday! #traderjoes chicken sausage, egg, and toasted @foodforlifebaking cinnamon raisin #ezekialbread with goat cheese spread. 🍳🍳🍳
.
.
.
#breakfastfordinner #fuelyourbody #eatmostlyclean #macros #postworkout #fitgirl #gymlife #hustlin #riseandgrind #humpday #workhard #womeninfitness #womenwholift #liftheavy

#nofilterneeded #waitedalldayforthis #charcuterieboard #macros #keto 😂used all my #aldis 80s song themed #cheeses.... reviews to come 46#carbs 55 protein #highfat #iifym #aldis

#nofilterneeded #waitedalldayforthis #charcuterieboard #macros #keto 😂used all my #aldis 80s song themed #cheeses.... reviews to come 46 #carbs 55 protein #highfat #iifym #aldis

Felt fancy tonight after strongman group training. Cooked up a 6oz ButcherBox top sirloin with some mashed potatoes. And then a slice of coconut cake, because it's important to get fruit in your diet.

#botany #protein #carbs #soofat #fiber #mealprep #alwaysbulking #macros #iifym #intermittentfasting #losingweight #301strong #301power #301strongman #powerlifting #strongman #strongwoman #squats #bench #deadlifts #overheadpress #strictpress #strongmanisforeveryone #startingstrongman #usapl #mdpowerlifting #mdstrongman #gainz #CPAsWhoLift

Felt fancy tonight after strongman group training. Cooked up a 6oz ButcherBox top sirloin with some mashed potatoes. And then a slice of coconut cake, because it's important to get fruit in your diet.

#botany #protein #carbs #soofat #fiber #mealprep #alwaysbulking #macros #iifym #intermittentfasting #losingweight #301strong #301power #301strongman #powerlifting #strongman #strongwoman #squats #bench #deadlifts #overheadpress #strictpress #strongmanisforeveryone #startingstrongman #usapl #mdpowerlifting #mdstrongman #gainz #CPAsWhoLift

💰BSN Syntha 6 Coldstone Flavors💰
.
⭐️Order Link: http://team.campusprotein.com/BobKupniewski
.
💥Coupon Code : BobKupniewski
.
⭐️Please Forward all invoices to: BKupniewski@gmail.com
.
#coldstone #supplements #supplement #insta #instagood #instagram #syntha6 @bsnsupplements #mintchocolatechip #campusprotein @campusprotein #mintchocolate #bsn #proteincookie #proteincookies #german #bsnsupplements #promo #cake #chocolate #proteinbar #proteinsnack #protein #promo #fit #fitness #fitfam #bodybuilding #macros

💰BSN Syntha 6 Coldstone Flavors💰
.
⭐️Order Link: http://team.campusprotein.com/BobKupniewski
.
💥Coupon Code : BobKupniewski
.
⭐️Please Forward all invoices to: BKupniewski@gmail.com
.
#coldstone #supplements #supplement #insta #instagood #instagram #syntha6 @bsnsupplements #mintchocolatechip #campusprotein @campusprotein #mintchocolate #bsn #proteincookie #proteincookies #german #bsnsupplements #promo #cake #chocolate #proteinbar #proteinsnack #protein #promo #fit #fitness #fitfam #bodybuilding #macros

Some decaf tea 🍵 and study about PROTEINS. 👸🏻 Did you know that proteins are complex molecules comprised of combinations of 22 naturally occurring amino acids!

Some decaf tea 🍵 and study about PROTEINS. 👸🏻 Did you know that proteins are complex molecules comprised of combinations of 22 naturally occurring amino acids!

Our brand new Edible Protein Cookie Doughs🍰 These Doughs are gluten free & Vegan! It has a delicious sweet vanilla cake base mixed in with with delicious flavors🍪They come in Cinnamon Bun, Cake Batter, and Chocolate Chip Cookie! Our customers have been emailing us to tell us how good our Vegan Cookie Doughs came out and we are sure you are going to fall in love with them too💥 Sale happening now on our website & check out our other flavors!

Our brand new Edible Protein Cookie Doughs🍰 These Doughs are gluten free & Vegan! It has a delicious sweet vanilla cake base mixed in with with delicious flavors🍪They come in Cinnamon Bun, Cake Batter, and Chocolate Chip Cookie! Our customers have been emailing us to tell us how good our Vegan Cookie Doughs came out and we are sure you are going to fall in love with them too💥 Sale happening now on our website & check out our other flavors!

SERANGGA FAVORIT
_____________________

Pa Kepik dari tanah borneo 😊 .
HBD buat mba @tania0378,semoga senantia disehatkan dan selalu ditambahkan rizkinya, dan selalu mendapatkan yg terbaik.
_________________________ - @gm3_macro - #gm3_taniaulangtahunjuga - #gm3_bergoyang 
Ayo mang, bubuhan banjar umpatan :

@perdiansyah94 
@hiukaka 
@muhammadnorikhsan 
#macro#macros#macroworld#macroborneo#macroborneophotography#macrophoneborneo#macrophotos#macro_mode#macrobeuty#macroshot#macrophonegraphyindonesia#macro_love#macro_beutiful_world#insta_macro#ig_macro#lumiaphotography#lumiacamera#lumia630#smartphonephotography#nokiaphotography#macro_world#macroindonesia#insect#macrolover#insects_macro#explore_macro
MACROS, CALORIE COUNTING, & FITNESS GOALS

When it comes to fitness goals, there is a common mantra of the “80-20 rule”. This rule refers to the progress made towards your fitness goals and how it is 80% nutrition and 20% exercise. ⚖️
.
Regardless of how accurate the “80-20 rule” is, the basic principle is correct. What you eat and how much you eat has a more dramatic impact on health/ fitness goals than the time spent in the gym. 🥗🥩
.
‼️ Consuming the correct levels of proteins, fats, and carbohydrates provides the nutrients needed for the changes in health and fitness. Exercise helps prepare the body to utilize these nutrients. The combination of nutrition and exercise together lead to the change in body composition.
.
💡This is why calorie counting is a commonly used tool in a fitness regimen! The idea is far more intimidating than doing the counting, especially when using apps like @myfitnesspal
.
If you want specific information on what you specifically should be consuming, feel free to reach out! 👍👍
#health #fitness #nutrition #caloriecounting #macros #foodforfuel #personaltrainer #healthyeating

MACROS, CALORIE COUNTING, & FITNESS GOALS

When it comes to fitness goals, there is a common mantra of the “80-20 rule”. This rule refers to the progress made towards your fitness goals and how it is 80% nutrition and 20% exercise. ⚖️
.
Regardless of how accurate the “80-20 rule” is, the basic principle is correct. What you eat and how much you eat has a more dramatic impact on health/ fitness goals than the time spent in the gym. 🥗🥩
.
‼️ Consuming the correct levels of proteins, fats, and carbohydrates provides the nutrients needed for the changes in health and fitness. Exercise helps prepare the body to utilize these nutrients. The combination of nutrition and exercise together lead to the change in body composition.
.
💡This is why calorie counting is a commonly used tool in a fitness regimen! The idea is far more intimidating than doing the counting, especially when using apps like @myfitnesspal
.
If you want specific information on what you specifically should be consuming, feel free to reach out! 👍👍
#health #fitness #nutrition #caloriecounting #macros #foodforfuel #personaltrainer #healthyeating

Made it to the gym for the first time in over a year after fracturing my foot. Can’t wait to get back to where I was! #workout #gym #theedge #ketotransformation #macros #weightloss #weightlosstransformation #weightlossjourney #ketosos #keto #ketoweightloss #ketobeginner

Made it to the gym for the first time in over a year after fracturing my foot. Can’t wait to get back to where I was! #workout #gym #theedge #ketotransformation #macros #weightloss #weightlosstransformation #weightlossjourney #ketosos #keto #ketoweightloss #ketobeginner

@eatbanza ... you are amazing!! 😍🙌❤️
.
Paired @eatbanza rotini with my favorite organic pasta sauce and homemade turkey meatballs tonight for myself and my three boys 👦🏼👦🏼👦🏼❤️
.
It was warm, cozy, packed with fiber, protein, vitamins and seriously delicious. .
My husband is a vegetarian so we normally keep lentil pasta on hand to sneak some more protein into meals. However, the kids do not really like it and I end up having to make two separate kinds of pasta. Tonight, all three boys ate 2 servings of the chickpea banza pasta and loved every bite 🙌 #pickyboysapproved #onehappymama .
In my turkey meatball recipe, I put zucchini, onion and garlic in the food processor to sneak in a little more veggies without the boys having a clue 🤫 Adds amazing micronutrients since none of them normally eat zucchini and I love how it keeps the meatballs light. .
For the whole plate with 2oz uncooked pasta serving 
Calories 457
Carbs 44g
Protein 43g
Fat 15g
.
I was so impressed with how filling and tasty the pasta was.
.
@eatbanza you have a forever fan 😘🤗
.
#fuel #sportsnutritionist #macros #healthyrecipes #foodisfuel #lockhartandleith #eatbanza

@eatbanza ... you are amazing!! 😍🙌❤️
.
Paired @eatbanza rotini with my favorite organic pasta sauce and homemade turkey meatballs tonight for myself and my three boys 👦🏼👦🏼👦🏼❤️
.
It was warm, cozy, packed with fiber, protein, vitamins and seriously delicious. .
My husband is a vegetarian so we normally keep lentil pasta on hand to sneak some more protein into meals. However, the kids do not really like it and I end up having to make two separate kinds of pasta. Tonight, all three boys ate 2 servings of the chickpea banza pasta and loved every bite 🙌 #pickyboysapproved #onehappymama .
In my turkey meatball recipe, I put zucchini, onion and garlic in the food processor to sneak in a little more veggies without the boys having a clue 🤫 Adds amazing micronutrients since none of them normally eat zucchini and I love how it keeps the meatballs light. .
For the whole plate with 2oz uncooked pasta serving
Calories 457
Carbs 44g
Protein 43g
Fat 15g
.
I was so impressed with how filling and tasty the pasta was.
.
@eatbanza you have a forever fan 😘🤗
.
#fuel #sportsnutritionist #macros #healthyrecipes #foodisfuel #lockhartandleith #eatbanza

Sheet pan teriyaki pork loin (@waldenlocalmeat ), broccoli and carrots (mixed with 3 TBS of teriyaki sauce)! Apparently I’m on an unintentional sheet pan kick this week. I have another one in the queue for tomorrow night as well. 🤷🏻‍♀️ My 4oz portion of pork loin and 6.5oz of veggies = 225 calories, 22C, 4F and 29P. #macros #waldenlocalmeat

Sheet pan teriyaki pork loin (@waldenlocalmeat ), broccoli and carrots (mixed with 3 TBS of teriyaki sauce)! Apparently I’m on an unintentional sheet pan kick this week. I have another one in the queue for tomorrow night as well. 🤷🏻‍♀️ My 4oz portion of pork loin and 6.5oz of veggies = 225 calories, 22C, 4F and 29P. #macros #waldenlocalmeat

Pretty sure I could eat some form of taco every day of the week 😂. I liked carnivore.  I will likely continue to use it as a tool from time to time....but damn...you can’t make a taco out of just meat 😂. #fasting #intermittentfasting #tacosalad #taco #beef #protein #ketoish #carnivorish #omnivore #elyucateco #platterfood #macros #lowcarb #lowcarbrecipes #colorful #dietdifferent

Pretty sure I could eat some form of taco every day of the week 😂. I liked carnivore. I will likely continue to use it as a tool from time to time....but damn...you can’t make a taco out of just meat 😂. #fasting #intermittentfasting #tacosalad #taco #beef #protein #ketoish #carnivorish #omnivore #elyucateco #platterfood #macros #lowcarb #lowcarbrecipes #colorful #dietdifferent

I call this creation Greens and Gills. Baked cod and steamed broccoli over black bean spaghetti. Simple and to the point. [94P/47C/19F]

#Mendozaprogram #eatclean #fitfam #mealprep #organic #eattoperform #motivation #grind #crossfit #fitspiration #eatrealfood #fitness #foodisfuel #workout #foodmatters #nutrition #inspire #instagood #fitdad #healthyfood #foodporn #healthy #lift #dinner #fitspo #macros #effort #dedication #consistency #grit
Need sleep. 🆘

Need sleep. 🆘

I DID NOT want to do anything today!! I could have thought of a million reasons why NOT to workout...I’m moody, my head hurts, I have a stuffy nose, I’m tired, I had THREE pieces of pizza today, so what’s even the point...But I did it anyway...even though I half assed some of it...I still got it done. Something is better than nothing...right @streetparking. On the plus side I got my first set of ring dips!!! Waaahooo #crossfit#crossfitters#accessorywork#upperbody#iifym#macros#flexibledieting#crossfitgirls#crossfitlife#happy#healthy#garagegym#crossfitnurse#biceps#triceps#planetfitness#health#igfit#fitness#girlswholift#pullups@streetparking#garagegym#streetparking#bicep#flex

I DID NOT want to do anything today!! I could have thought of a million reasons why NOT to workout...I’m moody, my head hurts, I have a stuffy nose, I’m tired, I had THREE pieces of pizza today, so what’s even the point...But I did it anyway...even though I half assed some of it...I still got it done. Something is better than nothing...right @streetparking. On the plus side I got my first set of ring dips!!! Waaahooo #crossfit #crossfitters #accessorywork #upperbody #iifym #macros #flexibledieting #crossfitgirls #crossfitlife #happy #healthy #garagegym #crossfitnurse #biceps #triceps #planetfitness #health #igfit #fitness #girlswholift #pullups@streetparking #garagegym #streetparking #bicep #flex

The most Important Macro Nutrient for building muscles 💪50g of Protein is equivalent to 👇 @fastandswole #Protein #Macros #nutrition

The most Important Macro Nutrient for building muscles 💪50g of Protein is equivalent to 👇 @fastandswole #Protein #Macros #nutrition

I snagged one of these chickpea salads at the store in case I would need something quick this week.... long story short, my lunch was frozen solid this morning and I was running late, so I grabbed this out of the fridge and added 2 string cheeses and an apple as my lunch today. 👍
Super tasty, and overall decent ingredients for a pre-made salad; chickpeas, edamame, oils, craisins, carrots, peppers, spices, vinegar, and yes, a couple of preservatives 🤭 Overall, 10/10 RD recommended for when you’re in a pinch 😊

I snagged one of these chickpea salads at the store in case I would need something quick this week.... long story short, my lunch was frozen solid this morning and I was running late, so I grabbed this out of the fridge and added 2 string cheeses and an apple as my lunch today. 👍
Super tasty, and overall decent ingredients for a pre-made salad; chickpeas, edamame, oils, craisins, carrots, peppers, spices, vinegar, and yes, a couple of preservatives 🤭 Overall, 10/10 RD recommended for when you’re in a pinch 😊

Dinner from @southernsteer 
Jerk Pork Chops: Just defrost, grill, and chow. 👍🏼

Dinner from @southernsteer
Jerk Pork Chops: Just defrost, grill, and chow. 👍🏼

Exam week grind!!!!! I’ve been mixing my superfoods into waffles and shakes all week to keep me on track, and to prevent snacking while studying!!! I’ve also managed to get into a new workout program and start helping others this week also, which never seemed possible before! 😎😎.

Exam week grind!!!!! I’ve been mixing my superfoods into waffles and shakes all week to keep me on track, and to prevent snacking while studying!!! I’ve also managed to get into a new workout program and start helping others this week also, which never seemed possible before! 😎😎.

Quickly seared and basted boneless ribeye 🥩 with fried garlic and Aleppo pepper for a simple, delicious, and incredibly satiating lunch! @traderjoes ribeye is an affordable and delicious option if you’re not looking to break the bank but still want a delicious, high quality steak.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#aesthetic #delicious #beef #meat #steak #bbq #eeeeeats #castiron #eater #travel #butcher #wanderlust #gym #wagyu #grill #gains #asado #macros #workout #instafood #foodie #foodporn #eater #steak #houston #picanha #roast #texas #foodblogger #ribeye

Quickly seared and basted boneless ribeye 🥩 with fried garlic and Aleppo pepper for a simple, delicious, and incredibly satiating lunch! @traderjoes ribeye is an affordable and delicious option if you’re not looking to break the bank but still want a delicious, high quality steak.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#aesthetic #delicious #beef #meat #steak #bbq #eeeeeats #castiron #eater #travel #butcher #wanderlust #gym #wagyu #grill #gains #asado #macros #workout #instafood #foodie #foodporn #eater #steak #houston #picanha #roast #texas #foodblogger #ribeye

Top macros photos & videos

Whenever I post a before and after picture I always get comments like “beautiful before and after” and “you were pretty before you lost weight” while I’m not disagreeing with that, the fact is that when I was 311 pounds, I was invisible to pretty much everyone. When I was heavy, I would walk into a particular clothing store and the attendants wouldn’t even greet me. I never got a “Hey, how are you doing today? Are you finding everything OK? Any fun plans for the weekend?” Even just a simple “Hi” would have been nice but I never got it until I lost weight. For some reason, they were friendlier to the smaller me 🤷🏼‍♀️ I mean, I wasn’t always fat, but I was for long enough to forget what it felt like to be treated well by strangers. What was I before I lost weight, chopped liver? I am the same me. I am the same person as I had been when I was fat. The only thing that changed was my weight. This is not my reason “why” I lost weight, but it’s definitely something I’ve noticed that has changed. I’m not mad at anyone who treated me like a waste of space and I get it we all have our prejudices. Including myself. But I am encouraging everyone to take a moment, and recognize those prejudices and try to see the potential and value in EVERYONE because you know nothing about the person you’re treating poorly or super nicely so make an effort to learn about them! Looks are only skin deep, what matters is on the inside ❤️.
-
⁣Tag a friend👇🏽👇🏽👇🏽
-
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
.
📸: @shrinking_shantel
.
.
.
.
.
.
#keto #ketosis #ketogenicdiet #lchf #lowcarb #ketodiet #ketogenic #ketofam #ketolife #ketofood #ketogeniclifestyle #ketoweightloss #weightloss #ketojourney #ketogenicliving #ketorecipes #weightlossjourney #ketolifestyle #ketogenicfood #ketocommunity #ketolunch #lowcarbdiet #ketoliving #ketofamily #ketofriendly #intermittentfasting #sugarfree #ketobreakfast #macros

Whenever I post a before and after picture I always get comments like “beautiful before and after” and “you were pretty before you lost weight” while I’m not disagreeing with that, the fact is that when I was 311 pounds, I was invisible to pretty much everyone. When I was heavy, I would walk into a particular clothing store and the attendants wouldn’t even greet me. I never got a “Hey, how are you doing today? Are you finding everything OK? Any fun plans for the weekend?” Even just a simple “Hi” would have been nice but I never got it until I lost weight. For some reason, they were friendlier to the smaller me 🤷🏼‍♀️ I mean, I wasn’t always fat, but I was for long enough to forget what it felt like to be treated well by strangers. What was I before I lost weight, chopped liver? I am the same me. I am the same person as I had been when I was fat. The only thing that changed was my weight. This is not my reason “why” I lost weight, but it’s definitely something I’ve noticed that has changed. I’m not mad at anyone who treated me like a waste of space and I get it we all have our prejudices. Including myself. But I am encouraging everyone to take a moment, and recognize those prejudices and try to see the potential and value in EVERYONE because you know nothing about the person you’re treating poorly or super nicely so make an effort to learn about them! Looks are only skin deep, what matters is on the inside ❤️.
-
⁣Tag a friend👇🏽👇🏽👇🏽
-
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
.
📸: @shrinking_shantel
.
.
.
.
.
.
#keto #ketosis #ketogenicdiet #lchf #lowcarb #ketodiet #ketogenic #ketofam #ketolife #ketofood #ketogeniclifestyle #ketoweightloss #weightloss #ketojourney #ketogenicliving #ketorecipes #weightlossjourney #ketolifestyle #ketogenicfood #ketocommunity #ketolunch #lowcarbdiet #ketoliving #ketofamily #ketofriendly #intermittentfasting #sugarfree #ketobreakfast #macros

The food on the left accumulates to 1800 calories. If this is the daily target for fat loss, one could repeat consumption of this meal daily and succeed. However, the problem is that it is a concentrated, hyper palatable calorie source which is unlikely to satiate an individual for a whole day. And if additional meals and snacks are consumed, the total calorie intake will significantly exceed the fat loss target.
.
In comparison, there is a lot more food on the right hand side of this graphic. In fact, it could be a full day of eating. 1800 calories deriving from varied nutritious and non-nutritious sources. Although satiety is subjective, the significantly higher volume of food, coupled with elevated amounts of protein and fibre, mean it is more likely to keep an individual satiated for longer periods. Thus, it may reduce the need for additional calories and therefore improves the likelihood of goal-related adherence.
.
Being overweight is ultimately down to consuming too many calories for the amount one moves. And a pivotal cause is not regular consumption of McDonald’s. But lack of awareness regarding it’s place in the overall balance of energy. No food is inherently bad, but (as this graphic shows) a diet without awareness can easily lose control and be be detrimental to adherence. With pragmatic awareness and flexibility, success can be possible with inclusion of any food.
.
.
.
❗️ The food we eat plays a vital role in how we look and feel.
.
✅ Weight control
.
✅ Heart health and stroke prevention
.
✅ Better mood
.
✅ Getting a good night's sleep
.
💥 Want to know more? Hit that follow button and download our FREE Nutrition Guidelines eBook ⬇️💪
➡️ @drivemefit_
➡️ @drivemefit_
➡️ @drivemefit_
.
.
Credits: @thefitnesschef_
#fitnesstransformation #drivemefit #dietfood #nutritionquotes #nutritions #nutritional #nutritionfacts #nutritioncoaching #nutritionsportive #nutritionadvice #nutritionblogger #nutrition #food #protein #snacks #sugar #fatloss #calories #foodfacts #eatsmart #dieting #highprotein #musclegain #gains #fatlosshelp #macros #diettips

The food on the left accumulates to 1800 calories. If this is the daily target for fat loss, one could repeat consumption of this meal daily and succeed. However, the problem is that it is a concentrated, hyper palatable calorie source which is unlikely to satiate an individual for a whole day. And if additional meals and snacks are consumed, the total calorie intake will significantly exceed the fat loss target.
.
In comparison, there is a lot more food on the right hand side of this graphic. In fact, it could be a full day of eating. 1800 calories deriving from varied nutritious and non-nutritious sources. Although satiety is subjective, the significantly higher volume of food, coupled with elevated amounts of protein and fibre, mean it is more likely to keep an individual satiated for longer periods. Thus, it may reduce the need for additional calories and therefore improves the likelihood of goal-related adherence.
.
Being overweight is ultimately down to consuming too many calories for the amount one moves. And a pivotal cause is not regular consumption of McDonald’s. But lack of awareness regarding it’s place in the overall balance of energy. No food is inherently bad, but (as this graphic shows) a diet without awareness can easily lose control and be be detrimental to adherence. With pragmatic awareness and flexibility, success can be possible with inclusion of any food.
.
.
.
❗️ The food we eat plays a vital role in how we look and feel.
.
✅ Weight control
.
✅ Heart health and stroke prevention
.
✅ Better mood
.
✅ Getting a good night's sleep
.
💥 Want to know more? Hit that follow button and download our FREE Nutrition Guidelines eBook ⬇️💪
➡️ @drivemefit_
➡️ @drivemefit_
➡️ @drivemefit_
.
.
Credits: @thefitnesschef_
#fitnesstransformation #drivemefit #dietfood #nutritionquotes #nutritions #nutritional #nutritionfacts #nutritioncoaching #nutritionsportive #nutritionadvice #nutritionblogger #nutrition #food #protein #snacks #sugar #fatloss #calories #foodfacts #eatsmart #dieting #highprotein #musclegain #gains #fatlosshelp #macros #diettips

😋 Nothing like some Steak, Asparagus, and Avocado. 👌🏻 from @puro.pinche.keto⁣
⁣
🤷 You want to lose weight by having a healthy keto diet but don't know what to do? 👉 Why don't you join in our Keto Challenge and receive everything you need for a successful keto journey?⁣
▶️ Access the link in our BIO for more detail!⁣ @igketodiet◀️⁣
⁣
👉 Tag @igketodiet your pic for a feature!⁣
❤️ Follow us for keto recipes and tips⁣
⁣
#keto #ketolife #lowcarb #ketofam #energy #ketogenic #fats #ketogeniclifestyle #ketosis #ketodiet #fatisfuel #ketocommunity #ketones #ketogenicfood #ketoeats #ketoaf #macros #lowcarbhighfat #ketojourney #ketoliving #ketogains #ketoweightloss #eatfat #lchf #lazyketo #fatadapted #ketorecipes⁣

😋 Nothing like some Steak, Asparagus, and Avocado. 👌🏻 from @puro.pinche.keto

🤷 You want to lose weight by having a healthy keto diet but don't know what to do? 👉 Why don't you join in our Keto Challenge and receive everything you need for a successful keto journey?⁣
▶️ Access the link in our BIO for more detail!⁣ @igketodiet◀️⁣

👉 Tag @igketodiet your pic for a feature!⁣
❤️ Follow us for keto recipes and tips⁣

#keto #ketolife #lowcarb #ketofam #energy #ketogenic #fats #ketogeniclifestyle #ketosis #ketodiet #fatisfuel #ketocommunity #ketones #ketogenicfood #ketoeats #ketoaf #macros #lowcarbhighfat #ketojourney #ketoliving #ketogains #ketoweightloss #eatfat #lchf #lazyketo #fatadapted #ketorecipes

Monday brunch 🎻🍓Champagne, smoked salmon, trout and caviar + all essentials on the brunch board in bed all day. 🤤 anyone want to join?
.
. . 📸 All credits to respective owner(s) // @thedelicious 😍⠀ .
.

FOLLOW @foodfuly 👈 for the best daily workout & health tips 💪 . .
.
.
.
.
.

#whatsonmyplate #castiron #skillet#scrambledeggs #fitnessfood #fitfood#fitfoodie #eatyourveggies #eatarainbow#lowcarbs #healthyfats #guthealth#antiinflammatory #lowcarb #ketogenic#healthyfood #londonfitness#foodfulybledeggs #fitnessfood #fitfood#fitfoodie #eatyourveggies #eatarainbow#lowcarbs #healthyfats #guthealth#antiinflammatory #lowcarb #ketogenic#healthyfood #londonfitness#foodfuly #fitmencook #nutrition#eatwell chosen by 🔎 @foodfuly #fuelyourbody#grainfree #fitfood#paleo ##eatrealfood #yummy#macros

Monday brunch 🎻🍓Champagne, smoked salmon, trout and caviar + all essentials on the brunch board in bed all day. 🤤 anyone want to join?
.
. . 📸 All credits to respective owner(s) // @thedelicious 😍⠀ .
.

FOLLOW @foodfuly 👈 for the best daily workout & health tips 💪 . .
.
.
.
.
.

#whatsonmyplate  #castiron  #skillet #scrambledeggs  #fitnessfood  #fitfood #fitfoodie  #eatyourveggies  #eatarainbow #lowcarbs  #healthyfats  #guthealth #antiinflammatory  #lowcarb  #ketogenic #healthyfood  #londonfitness #foodfulybledeggs  #fitnessfood  #fitfood #fitfoodie  #eatyourveggies  #eatarainbow #lowcarbs  #healthyfats  #guthealth #antiinflammatory  #lowcarb  #ketogenic #healthyfood  #londonfitness #foodfuly  #fitmencook  #nutrition #eatwell chosen by 🔎 @foodfuly  #fuelyourbody #grainfree  #fitfood #paleo # #eatrealfood #yummy #macros

I’m pretty confident that these are the best pancakes I’ve ever made: high protein, super satisfying and perfect for prepping ahead of time! And FLUFFY even though they’re not made with regular flour.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Even better, you can make them in a blender 🥰 so preparation & clean up is so easy! That’s my kind of no-fuss meal 🙌🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you missed it from my stories, here’s the recipe for these babies featuring almond & oat flour 🥞🌟
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients (makes 10-12):
♡ 1 1/2 cups rolled oats
♡ 1 1/4 cups almond meal
♡ Pinch of cinnamon & salt
♡ 1 tsp baking powder
♡ 1-2 tbsp protein powder (optional)
♡ Drizzle of honey
♡ 2 eggs
♡ 3 tbsp mild olive oil/coconut oil
♡ 1 cup milk of choice
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Add rolled oats to the blender or food processor and blend for 15-20s or until fine.
2️⃣ Add the rest of the dry ingredients to the blender, then add the wet ingredients.
3️⃣ Blend for 20-30s or until smooth.
4️⃣ Cook on low heat in a frying pan in mild olive oil/coconut oil until brown on both sides.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Top with your fave ingredients! I used walnuts, banana and a quick chocolate syrup (1 tsp coconut oil, 1 heaped tsp cacao powder, drizzle of honey & mix). I took photos, ate a few and saved the rest for later ☺️🙌🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙋🏻‍♀️ Would you try these pancakes?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meg ❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ps. Wondering if you guys want to see macros for some of my recipes. I don’t count macros myself but sometimes like to know the composition of my food. Let me know in the comments below if you’d find it helpful, or if you’re not interested👇🏼

I’m pretty confident that these are the best pancakes I’ve ever made: high protein, super satisfying and perfect for prepping ahead of time! And FLUFFY even though they’re not made with regular flour.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Even better, you can make them in a blender 🥰 so preparation & clean up is so easy! That’s my kind of no-fuss meal 🙌🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you missed it from my stories, here’s the recipe for these babies featuring almond & oat flour 🥞🌟
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients (makes 10-12):
♡ 1 1/2 cups rolled oats
♡ 1 1/4 cups almond meal
♡ Pinch of cinnamon & salt
♡ 1 tsp baking powder
♡ 1-2 tbsp protein powder (optional)
♡ Drizzle of honey
♡ 2 eggs
♡ 3 tbsp mild olive oil/coconut oil
♡ 1 cup milk of choice
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Add rolled oats to the blender or food processor and blend for 15-20s or until fine.
2️⃣ Add the rest of the dry ingredients to the blender, then add the wet ingredients.
3️⃣ Blend for 20-30s or until smooth.
4️⃣ Cook on low heat in a frying pan in mild olive oil/coconut oil until brown on both sides.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Top with your fave ingredients! I used walnuts, banana and a quick chocolate syrup (1 tsp coconut oil, 1 heaped tsp cacao powder, drizzle of honey & mix). I took photos, ate a few and saved the rest for later ☺️🙌🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙋🏻‍♀️ Would you try these pancakes?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meg ❤️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ps. Wondering if you guys want to see macros for some of my recipes. I don’t count macros myself but sometimes like to know the composition of my food. Let me know in the comments below if you’d find it helpful, or if you’re not interested👇🏼

Day 3 successfully completed 80/10/10 and all fruit I may add. Today has been a good day, I’ve felt happy all day and I feel a sense of mental clarity. I feel light within my whole body. It’s amazing how much heavier you feel with the addition of higher fat. .
.
I have received a lot of questions from people “jade, haven’t you been following 80/10/10?” Which is a great question. .
.
I followed 80/10/10 for approx 2 years and in August 2017 I decided I was returning to cooked food. I swore I would never return to raw again...never say never!!!
.
.
I was very rigid with my diet and it brought me to the brink of insanity. When I was traveling and adjusting to living in Asia I would at times under eat and this would quite often result in bingeing. I became unbearable to travel with and i started to gain weight, this never serves my moods well either. .
.
After 4 months of returning to cooked I felt sick. I predominantly ate low fat, but I found I was reacting to grains when I ate too many of them and wheat was causing havoc with my body, but I kept wanting to eat it. .
.
After indulging in cheese free pizza and waking up with a food hangover I attempted vegan keto, I know. 🤷‍♀️ I lasted a week and I was craving carbs so badly I forged on mangoes, I decided in that moment, fruit is life!!!
.
.
For the last year I’ve been eating raw, with no rules and at times my fat levels creep up. On a recent trip to Australia I indulged in a lot of gourmet raw and when I returned to Vietnam I kept craving fat, so I was eating it. .
.
I watched Rawvanas “why I’m not vegan” video and straight away thought “the high fat!!!” I grabbed my 80/10/10 book and decided to well and truly commit and admit that I’m following this program. I find I have success when I track my food using Cronometer. Here’s what I ate today. .
.
Morning
2.5 Cups Coconut Water (fresh) 
Breakfast
600gms (21oz) watermelon 
6 Passionfruit 
Lunch
500gm (17.6oz) Pineapple 
350gm (12.3oz) Papaya
2 Medjool Dates

Mid afternoon 
450ml (15.2oz) Orange Juice

Dinner 
700gm (24.6oz) Frozen Bananas blended with 2 cups frozen blueberries. 
Calories: 1992
Fat: 10.6g 4.5%
Protein: 28.3gm 4.7%
Carbs: 425gm 90.8%

Day 3 successfully completed 80/10/10 and all fruit I may add. Today has been a good day, I’ve felt happy all day and I feel a sense of mental clarity. I feel light within my whole body. It’s amazing how much heavier you feel with the addition of higher fat. .
.
I have received a lot of questions from people “jade, haven’t you been following 80/10/10?” Which is a great question. .
.
I followed 80/10/10 for approx 2 years and in August 2017 I decided I was returning to cooked food. I swore I would never return to raw again...never say never!!!
.
.
I was very rigid with my diet and it brought me to the brink of insanity. When I was traveling and adjusting to living in Asia I would at times under eat and this would quite often result in bingeing. I became unbearable to travel with and i started to gain weight, this never serves my moods well either. .
.
After 4 months of returning to cooked I felt sick. I predominantly ate low fat, but I found I was reacting to grains when I ate too many of them and wheat was causing havoc with my body, but I kept wanting to eat it. .
.
After indulging in cheese free pizza and waking up with a food hangover I attempted vegan keto, I know. 🤷‍♀️ I lasted a week and I was craving carbs so badly I forged on mangoes, I decided in that moment, fruit is life!!!
.
.
For the last year I’ve been eating raw, with no rules and at times my fat levels creep up. On a recent trip to Australia I indulged in a lot of gourmet raw and when I returned to Vietnam I kept craving fat, so I was eating it. .
.
I watched Rawvanas “why I’m not vegan” video and straight away thought “the high fat!!!” I grabbed my 80/10/10 book and decided to well and truly commit and admit that I’m following this program. I find I have success when I track my food using Cronometer. Here’s what I ate today. .
.
Morning
2.5 Cups Coconut Water (fresh)
Breakfast
600gms (21oz) watermelon
6 Passionfruit
Lunch
500gm (17.6oz) Pineapple
350gm (12.3oz) Papaya
2 Medjool Dates

Mid afternoon
450ml (15.2oz) Orange Juice

Dinner
700gm (24.6oz) Frozen Bananas blended with 2 cups frozen blueberries.
Calories: 1992
Fat: 10.6g 4.5%
Protein: 28.3gm 4.7%
Carbs: 425gm 90.8%

KETO CRACK CHICKEN RECIPE 🙌⁣
.⁣
Have you heard of CRACK CHICKEN?  It’s literally the thing KETO DREAMS are made of! 🛌⁣
.⁣
Crack Chicken is simply cheese, bacon, and ranch (the “crack” part) and…you guessed it…chicken!  It’s super popular and tastes just as good as it sounds.⁣
.⁣
Of course, we spruced up the recipe in a KETOWIZE way but the carbs are still super low on this tasty dish.⁣
.⁣
If you’re looking for a new keto chicken recipe that doesn’t actually “feel keto,” this is it.⁣
.⁣
INGREDIENTS⁣
- 6 slices Bacon (chopped)⁣
- 3/4 cup Onion (finely chopped)⁣
- 4 cloves Garlic (minced)⁣
- 1 cup Chicken Broth⁣
- 2 lbs Boneless Skinless Chicken Breast⁣
- 2 8 oz blocks Cream Cheese⁣
- 1 packet Hidden Valley Ranch Dressing Mix⁣
- 1 cup Sharp Cheddar Cheese (grated)⁣
- 3-4 Green Onions (thinly sliced for topping)⁣ -
⁣Tag a friend👇🏽👇🏽👇🏽
-
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
.
📸: @ketowize
.
.
.
.
.
.
#keto #ketosis #ketogenicdiet #lchf #lowcarb #ketodiet #ketogenic #ketofam #ketolife #ketofood #ketogeniclifestyle #ketoweightloss #weightloss #ketojourney #ketogenicliving #ketorecipes #weightlossjourney #ketolifestyle #ketogenicfood #ketocommunity #ketolunch #lowcarbdiet #ketoliving #ketofamily #ketofriendly #intermittentfasting #sugarfree #ketobreakfast #macros

KETO CRACK CHICKEN RECIPE 🙌⁣
.⁣
Have you heard of CRACK CHICKEN? It’s literally the thing KETO DREAMS are made of! 🛌⁣
.⁣
Crack Chicken is simply cheese, bacon, and ranch (the “crack” part) and…you guessed it…chicken! It’s super popular and tastes just as good as it sounds.⁣
.⁣
Of course, we spruced up the recipe in a KETOWIZE way but the carbs are still super low on this tasty dish.⁣
.⁣
If you’re looking for a new keto chicken recipe that doesn’t actually “feel keto,” this is it.⁣
.⁣
INGREDIENTS⁣
- 6 slices Bacon (chopped)⁣
- 3/4 cup Onion (finely chopped)⁣
- 4 cloves Garlic (minced)⁣
- 1 cup Chicken Broth⁣
- 2 lbs Boneless Skinless Chicken Breast⁣
- 2 8 oz blocks Cream Cheese⁣
- 1 packet Hidden Valley Ranch Dressing Mix⁣
- 1 cup Sharp Cheddar Cheese (grated)⁣
- 3-4 Green Onions (thinly sliced for topping)⁣ -
⁣Tag a friend👇🏽👇🏽👇🏽
-
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
✔️ Follow @lifelongketo
.
📸: @ketowize
.
.
.
.
.
.
#keto #ketosis #ketogenicdiet #lchf #lowcarb #ketodiet #ketogenic #ketofam #ketolife #ketofood #ketogeniclifestyle #ketoweightloss #weightloss #ketojourney #ketogenicliving #ketorecipes #weightlossjourney #ketolifestyle #ketogenicfood #ketocommunity #ketolunch #lowcarbdiet #ketoliving #ketofamily #ketofriendly #intermittentfasting #sugarfree #ketobreakfast #macros

🚨 Public Service Announcement!

#FREECONEDAY at @dairyqueen today!! Tag your friend who needs to get a Free Cone with you today!

And here’s a guide I created to help with tracking these beautiful cones!

I’ll be heading to @dairyqueen later today to get one 🙂🙋🏻‍♂️ I’d have it for breakfast if they opened earlier than 10:30am 😭
-
And remember, it’s ok to not partake in the “made up” day that makes you think that you “must” have one.

That’s the beauty of Flexible Dieting.

It’s simply a “diet” that is not a diet.

It gives you a choice of whether you can have an ice cream cone or not.

And you are not a “bad person” or a “failure” if you do 🙂 it’s just another day

🚨 Public Service Announcement!

#FREECONEDAY at @dairyqueen today!! Tag your friend who needs to get a Free Cone with you today!

And here’s a guide I created to help with tracking these beautiful cones!

I’ll be heading to @dairyqueen later today to get one 🙂🙋🏻‍♂️ I’d have it for breakfast if they opened earlier than 10:30am 😭
-
And remember, it’s ok to not partake in the “made up” day that makes you think that you “must” have one.

That’s the beauty of Flexible Dieting.

It’s simply a “diet” that is not a diet.

It gives you a choice of whether you can have an ice cream cone or not.

And you are not a “bad person” or a “failure” if you do 🙂 it’s just another day

There are a ton of products, creams, drinks, exercises out there that claim to reduce fat in a specific area. ⁣
⁣
THEY DO NOT WORK. ⁣
⁣
Exercise can be used to target a body part for muscle growth, but not fat loss. ⁣
⁣
You just have to reduce your overall fat level and eventually it will disappear from where you want it to 👍🏼⁣
⁣
Now to reduce your overall fat level your main priority should be on your nutrition and consuming fewer calories than your body burns. This is a caloric deficit and is vital for fat loss 😊⁣
⁣
Exercise doesn't burn as many calories as most people think. However, it will send a signal to your body to fewer of the calories you're eating as fat and more as muscle (particularly if you're doing resistance training).⁣
⁣
Getting enough protein is also very important. I recommend between 0.8-1.2 grams per pound of bodyweight. It will help keep your muscle mass, and keep you feeling full.⁣
⁣
Of course there are several other factors that are extremely important (Sleep, hydration, stress reduction etc) so make sure you work on those, as well 😎
-
Credit to @roballenfitness for the awesome content! -
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio 
Got a question? Comment below or DM me!

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

There are a ton of products, creams, drinks, exercises out there that claim to reduce fat in a specific area. ⁣

THEY DO NOT WORK. ⁣

Exercise can be used to target a body part for muscle growth, but not fat loss. ⁣

You just have to reduce your overall fat level and eventually it will disappear from where you want it to 👍🏼⁣

Now to reduce your overall fat level your main priority should be on your nutrition and consuming fewer calories than your body burns. This is a caloric deficit and is vital for fat loss 😊⁣

Exercise doesn't burn as many calories as most people think. However, it will send a signal to your body to fewer of the calories you're eating as fat and more as muscle (particularly if you're doing resistance training).⁣

Getting enough protein is also very important. I recommend between 0.8-1.2 grams per pound of bodyweight. It will help keep your muscle mass, and keep you feeling full.⁣

Of course there are several other factors that are extremely important (Sleep, hydration, stress reduction etc) so make sure you work on those, as well 😎
-
Credit to @roballenfitness for the awesome content! -
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio
Got a question? Comment below or DM me!

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle