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christined_fit

@christined_fit

Christine Danitz
Vacation isn’t an excuse to slack off, or it is. You decide👏🏼👏🏼
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For me, I love to get a good sweat in so of course I’m going to hit the gym! Booked this hotel in Scottsdale with my #gains in mind 😂
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Swipey to the right➡️for a quick little upper body blast (minus shoulders cuz I’m a sore gal). •
The gym is my place for solace. To get away from hustle and bustle of life and check in with myself. Put on some rap and jam out and feel myself get stronger. Every weight lifted is a reminder that I am strong, capable, badass, confident, committed. Its not a chore, it’s my happy place ♥️
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#happyplace #phoenixfitness #denverfitness #fitvacation #loveyourself #findyourhappyplace #vacayvibes #sunnydays #flexibledieting #flexfridays #itsthursday #getfitforlife #findyourhappy #balancedliving #cheatweekend #allthecarbs #vodkasoda #gymaddict #therapy #fitbabes #gymsharkwomen #personaltrainer #denverpersonaltrainer #onlinecoaching #girlsweekend #needanap #vacaymode #fitforeverybody #fitnesstherapy
0 0 just now
Vacation isn’t an excuse to slack off, or it is. you decide👏🏼👏🏼

for me, i love to get a good sweat in so of course i’m going to hit the gym! booked this hotel in scottsdale with my #gains in mind 😂

swipey to the right➡️for a quick little upper body blast (minus shoulders cuz i’m a sore gal). •
the gym is my place for solace. to get away from hustle and bustle of life and check in with myself. put on some rap and jam out and feel myself get stronger. every weight lifted is a reminder that i am strong, capable, badass, confident, committed. its not a chore, it’s my happy place ♥️









#happyplace #phoenixfitness #denverfitness #fitvacation #loveyourself #findyourhappyplace #vacayvibes #sunnydays #flexibledieting #flexfridays #itsthursday #getfitforlife #findyourhappy #balancedliving #cheatweekend #allthecarbs #vodkasoda #gymaddict #therapy #fitbabes #gymsharkwomen #personaltrainer #denverpersonaltrainer #onlinecoaching #girlsweekend #needanap #vacaymode #fitforeverybody #fitnesstherapy
strengthguide

@strengthguide

Strength Guide
One thing I should note is that the periodization models we will discuss are not be isolated, they are not one program. it is not a model vs model type of series. Sure you can compare one to another in a study and one will come out on top in the short term, but it is probably best to combine them all. Hopefully this post alone will show you why.
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So in linear periodization we start with high volumes at the start of the macrocycle and transition to lower volumes and heavier weight. Essentially prolonged phases of a specific type of training without alteration. 
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The downside of this is pretty clear. Who wants to do the same rep target for 4 weeks or more straight? Because with a pure linear model, that is what you would do. Additionally, with such prolonged and dedicated phases to one style of training for a specific adaptation, you lose adaptations once you go from one to the next. 
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Basically, you can undulate your rep ranges over the long term (mesocycle to mesocycle), but not in the short term (within the microcycle). You can’t do 8 reps on day 1 and 4 reps on day 2, because that would violate the basis of the linear model, which is silly.
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Undulating Periodization (post incoming), has been shown in research to be a superior model to this linear model for maximizing strength. But again, these models could be combined, and probably should be for best results. More on that soon. #strengthguide
1 9 just now
One thing i should note is that the periodization models we will discuss are not be isolated, they are not one program. it is not a model vs model type of series. sure you can compare one to another in a study and one will come out on top in the short term, but it is probably best to combine them all. hopefully this post alone will show you why.
___
so in linear periodization we start with high volumes at the start of the macrocycle and transition to lower volumes and heavier weight. essentially prolonged phases of a specific type of training without alteration. 
___
the downside of this is pretty clear. who wants to do the same rep target for 4 weeks or more straight? because with a pure linear model, that is what you would do. additionally, with such prolonged and dedicated phases to one style of training for a specific adaptation, you lose adaptations once you go from one to the next.
___
basically, you can undulate your rep ranges over the long term (mesocycle to mesocycle), but not in the short term (within the microcycle). you can’t do 8 reps on day 1 and 4 reps on day 2, because that would violate the basis of the linear model, which is silly.
___
undulating periodization (post incoming), has been shown in research to be a superior model to this linear model for maximizing strength. but again, these models could be combined, and probably should be for best results. more on that soon. #strengthguide
morganpalmer18

@morganpalmer18

morgan palmer 🏋🏼‍♀️
U GUYS ARENT EVEN READY FOR THIS, YALL BOUTTA BE SO CONFUSED BUT I SWEAR ITS GOOD OK OK.... pretty sure I got this recipe from @thevegansolution & decided to try it & so thank u sm u da best
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INGREDIENTS:
•1 cup dry old fashioned oats •abt 20 whole pitted dates -
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then blend that up & it’s like the coolest thing ever i can even add cinnamon & stuff SRSLY TRY IT it’s amazing
9 204 4 hours ago
U guys arent even ready for this, yall boutta be so confused but i swear its good ok ok.... pretty sure i got this recipe from @thevegansolution & decided to try it & so thank u sm u da best
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ingredients:
•1 cup dry old fashioned oats •abt 20 whole pitted dates -
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then blend that up & it’s like the coolest thing ever i can even add cinnamon & stuff srsly try it it’s amazing
fastingshape

@fastingshape

Guido Verna
El poder de saber elegir tus comidas:
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Con el ayuno intermitente tu plan de nutricion puede ser disfrutanle y sostenible durante toda la vida.
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Si bien promuevo que haciendo ayuno intermitente y comiendo de manera inteligente podemos incluir comidas
1 15 5 minutes ago
El poder de saber elegir tus comidas:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
con el ayuno intermitente tu plan de nutricion puede ser disfrutanle y sostenible durante toda la vida.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
si bien promuevo que haciendo ayuno intermitente y comiendo de manera inteligente podemos incluir comidas "no sanas" a nuestra dieta... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
cuando elegimos bien nuestras comidas, podemos comer en abundancia lo que nos va a permitir estar siempre satisfechos y darle el mejor soporte a nuestro cuerpo cuando estamos buscando quemar grasa.
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post con las mejores prácticas para perder grasa en la biografía
primalproject

@primalproject

Jay Baker
☕️ IS YOUR FIX OF COFFEE HURTING YOU☕️
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🔥Note: All drinks have no added sugar and are a tall/medium sizing with full cream milk.
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👐If you live in Queensland Australia, then you are more than likely a regular at this shop @zarraffas_coffee . If you go to a different coffee shop like Starbucks or crema etc, then all these numbers are very similar. So let’s take a look at what coffees are great for fat loss, and which are doing you more damage than they are worth (no matter how tasty).
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🔥Looking first at the calories, the long black or americano as non Australians 🇦🇺 call it is a hands down winner. 0 calories- straight coffee. This makes a great energy boost for no damage to the calorie targets for the day.
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🙅🏽‍♂️The big loser in this race is the hot chocolate as it already has sugar added to give that amazing sweet taste. At 384 calories, this is literally replacing a meal.
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🔹The chai latte and caramel fusion also come in high on calories due to sugar already added. The flat white and coffee fusion are slightly lower but do not hold the sweet taste of the others.
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🥄 If you add sugar, then include an additional 16 calories for every teaspoon.
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🧐So...... to summarise, if you have a fat loss goal, long blacks are your best bet. Runner up is the coffee fusion and flat white which is a little added milk. And finally if you don’t give a shit about fat loss right now, then go treat yourself with a hot chocolate (but don’t complain you can’t lose weight).
2 2 1 minute ago
☕️ is your fix of coffee hurting you☕️
〰️
🔥note: all drinks have no added sugar and are a tall/medium sizing with full cream milk.
〰️
👐if you live in queensland australia, then you are more than likely a regular at this shop @zarraffas_coffee . if you go to a different coffee shop like starbucks or crema etc, then all these numbers are very similar. so let’s take a look at what coffees are great for f*t loss, and which are doing you more damage than they are worth (no matter how tasty).
〰️
🔥looking first at the calories, the long black or americano as non australians 🇦🇺 call it is a hands down winner. 0 calories- straight coffee. this makes a great energy boost for no damage to the calorie targets for the day.
〰️
🙅🏽‍♂️the big loser in this race is the hot chocolate as it already has sugar added to give that amazing sweet taste. at 384 calories, this is literally replacing a meal.
〰️
🔹the chai latte and caramel fusion also come in high on calories due to sugar already added. the flat white and coffee fusion are slightly lower but do not hold the sweet taste of the others.
〰️
🥄 if you add sugar, then include an additional 16 calories for every teaspoon.
〰️
🧐so...... to summarise, if you have a f*t loss goal, long blacks are your best bet. runner up is the coffee fusion and flat white which is a little added milk. and finally if you don’t give a s**t about f*t loss right now, then go treat yourself with a hot chocolate (but don’t complain you can’t lose weight).
dawnie_fit_momma

@dawnie_fit_momma

Dawn Tree
Preworkout snack- 100g yogurt (Iogo vanilla), 45g banana chopped, 5g honey, 15g Blue Menu protein granola. 29C, 1F, 6P. (153 calories). Off I go! 
#preworkout #preworkoutsnack #protein #carbs #powerlifter #halfmarathontraining #iifym #flexibledieting #healthynotboring #yogurtbowl
0 2 2 minutes ago
Preworkout snack- 100g yogurt (iogo vanilla), 45g banana chopped, 5g honey, 15g blue menu protein granola. 29c, 1f, 6p. (153 calories). off i go!
#preworkout #preworkoutsnack #protein #carbs #powerlifter #halfmarathontraining #iifym #flexibledieting #healthynotboring #yogurtbowl
asignoretta

@asignoretta

Adam Signoretta
#throwbackthursday to 2010, when I used to compete at 183lbs bodybuilding, and 198lbs powerlifting. Would hit a meet 6 - 8 weeks before my bodybuilding show. The squat was 530lbs and the dead 565. Yes I once competed doing sumo, and also used to look up on the squat. Btw the bodybuilding photos were 13 weeks out 
#bestronglookstrong #powerlifting #squat #deadlifts #bodybuilding #flexibledieting #wheniwas25
0 1 2 minutes ago
#throwbackthursday to 2010, when i used to compete at 183lbs bodybuilding, and 198lbs powerlifting. would hit a meet 6 - 8 weeks before my bodybuilding show. the squat was 530lbs and the dead 565. yes i once competed doing sumo, and also used to look up on the squat. btw the bodybuilding photos were 13 weeks out
#bestronglookstrong #powerlifting #squat #deadlifts #bodybuilding #flexibledieting #wheniwas25
claire_in_progress

@claire_in_progress

Claire
Quesadilla burger addiction! 
562 cal 44c 21.5f 48p

#dinner #macros #flexibledieting #iifym #food #foodie #foodporn
1 4 3 minutes ago
Quesadilla burger addiction!
562 cal 44c 21.5f 48p

#dinner #macros #flexibledieting #iifym #food #foodie #foodporn
irvinbavilez

@irvinbavilez

Irvin Avilez
What exercises do you love to do after sitting all day? Have you ever tried the Lateral Stability Ball Roll? This one is AWESOME! Look it up on YouTube, you’ll love it!
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#weightlosscoach #personaltrainer #strengthcoach #dietplan #iifym #flexibledieting #ifitfitsyourmacros #caloriecounting #healthy #healthspo #nutritionist #healthyfood #fitness #fitfood #fitnessfood #weightloss #fatloss #fatlossjourney #weightlosstips #weightlossfood #weightlossmotivation #nutritionstips
1 8 23 minutes ago
What exercises do you love to do after sitting all day? have you ever tried the lateral stability ball roll? this one is awesome! look it up on youtube, you’ll love it!
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#weightlosscoach #personaltrainer #strengthcoach #dietplan #iifym #flexibledieting #ifitfitsyourmacros #caloriecounting #healthy #healthspo #nutritionist #healthyfood #fitness #fitfood #fitnessfood #weightloss #fatloss #fatlossjourney #weightlosstips #weightlossfood #weightlossmotivation #nutritionstips
ram2689

@ram2689

ram2689
Trying out a taco pizza on the fly. Hopefully I didn’t ruin it with all the juice I left 🤦‍♀️ #chickentacos #tacopizza #grill #dinner #sunshine #food #macros #flexibledieting #runner #marathontraining
0 4 4 minutes ago
Trying out a taco pizza on the fly. hopefully i didn’t ruin it with all the juice i left 🤦‍♀️ #chickentacos #tacopizza #grill #dinner #sunshine #food #macros #flexibledieting #runner #marathontraining
the_beltsander

@the_beltsander

The Beltsander
Tonights macro capping:

Buffalo chicken nacho stack with blue cheese dressing, jalapeños, grilled onions and peppers, a whole batch of chocolate chip cookie dough balls and a @fulfil_nutrition hazelnut bar.

Calories:1537
Fat:54
Carbs:129
Protein:163

Recipe for the cookie dough balls is included in my new eBook (desserts only).👍🏼link is in my bio above for a preview of what's waiting inside👆🏼 and as of now (if you haven't heard) you can get all four of my ebooks at a discounted price, look for the complete works of Beltsander Deal on my website 👆🏼
3 28 5 minutes ago
Tonights macro capping:

buffalo chicken nacho stack with blue cheese dressing, jalapeños, grilled onions and peppers, a whole batch of chocolate chip cookie dough balls and a @fulfil_nutrition hazelnut bar.

calories:1537
fat:54
carbs:129
protein:163

recipe for the cookie dough balls is included in my new ebook (desserts only).👍🏼link is in my bio above for a preview of what's waiting inside👆🏼 and as of now (if you haven't heard) you can get all four of my ebooks at a discounted price, look for the complete works of beltsander deal on my website 👆🏼
no_excuses_chick

@no_excuses_chick

Sarah Wilkins, BS Nutrition
I am headed out to go train back and bi’s💪🏼 (YAY favorite day🤗) but already looking forward to this cilantro lime fajita bowl for my #postworkout meal!🤤😍 This has been an especially busy week with clients and some exciting projects ahead... but really... is it Thursday already?🙊 Hope everyone is having a productive week and looking forward to a fun weekend ahead 🎉
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🥗#NutritionTip: Plan your carbs around your workouts, NOT time of day. You're more insulin-sensitive after your workouts, meaning any carbs you consume are more likely to be stored in the muscle (as glycogen) than as fat. In addition, consuming carbs with protein post-workout has been shown to boost lean muscle growth more so than protein alone. Yes, you should have carbs post-workout, even if it's 9 o'clock at night.🌛
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Recipe here👉🏼👉🏼 http://www.noexcusesnutrition.com/cilantro-lime-fajita-bowls/ (link in bio)
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🌶Calories (as shown): 443kcal, Fat: 11.9g, Sat fat: 3.3g, Carbs: 44g, Fiber: 7g, Sugar: 4g, Protein: 42g, Sodium: 232mg🌶 #NENsavoryrecipes
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2 35 9 minutes ago
I am headed out to go train back and bi’s💪🏼 (yay favorite day🤗) but already looking forward to this cilantro lime fajita bowl for my #postworkout meal!🤤😍 this has been an especially busy week with clients and some exciting projects ahead... but really... is it thursday already?🙊 hope everyone is having a productive week and looking forward to a fun weekend ahead 🎉
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🥗#nutritiontip: plan your carbs around your workouts, not time of day. you're more insulin-sensitive after your workouts, meaning any carbs you consume are more likely to be stored in the muscle (as glycogen) than as fat. in addition, consuming carbs with protein post-workout has been shown to boost lean muscle growth more so than protein alone. yes, you should have carbs post-workout, even if it's 9 o'clock at night.🌛
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recipe here👉🏼👉🏼 http://www.noexcusesnutrition.com/cilantro-lime-fajita-bowls/ (link in bio)
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🌶calories (as shown): 443kcal, fat: 11.9g, sat fat: 3.3g, carbs: 44g, fiber: 7g, sugar: 4g, protein: 42g, sodium: 232mg🌶 #nensavoryrecipes .
naiymafit

@naiymafit

IFBB Bikini Pro Na'iyma
#tbt to when I knew all my dreams would come true haha 🤣 well I think I always knew I would eventually turn pro, but sometimes life gets to you and makes you feel like the things you want in life will never happen.
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I have always been a person that says if i want this to happen then it will happen, i just can’t give up no matter what or it won’t happen. It’s always about mindset and believing that you actually CAN and then trusting yourself to make it happen. .
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Currently, I am working on my new business which I’m hoping to launch this summer, and guys trust me when I tell you I am way in over my head. I have zero experience in this market, a couple grand that I saved to start and I’m starting from scratch. I don’t even know how to use excel lol 😝 im not tech savvy at all and i just started working on this project in February. I’m using all the free information out there, but i know that if I want this to happen, then it will. .
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I was once that girl who didn’t know anything about nutrition, how to workout, what a macro was or anything about Posing. However 4 1/2 years ago I decided that I wanted to become an IFBB bikini pro and i did. .
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If you’re still reading, then thank you and I hope I encourage and inspire you to go after what you want in life ❤️🙌🏾
Make a commitment, tell yourself that you can, and trust yourself to make it happen. Don’t give up !!
5 37 7 minutes ago
#tbt to when i knew all my dreams would come true haha 🤣 well i think i always knew i would eventually turn pro, but sometimes life gets to you and makes you feel like the things you want in life will never happen.
.
.
i have always been a person that says if i want this to happen then it will happen, i just can’t give up no matter what or it won’t happen. it’s always about mindset and believing that you actually can and then trusting yourself to make it happen. .
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currently, i am working on my new business which i’m hoping to launch this summer, and guys trust me when i tell you i am way in over my head. i have zero experience in this market, a couple grand that i saved to start and i’m starting from scratch. i don’t even know how to use excel lol 😝 im not tech savvy at all and i just started working on this project in february. i’m using all the free information out there, but i know that if i want this to happen, then it will. .
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i was once that girl who didn’t know anything about nutrition, how to workout, what a macro was or anything about posing. however 4 1/2 years ago i decided that i wanted to become an ifbb bikini pro and i did. .
.
if you’re still reading, then thank you and i hope i encourage and inspire you to go after what you want in life ❤️🙌🏾
make a commitment, tell yourself that you can, and trust yourself to make it happen. don’t give up !!
fitlifeveggie

@fitlifeveggie

fitlifeveggie
Lanche da tarde de mais cedo!! Panqueca de banana com pasta de amendoim e caldinha de leite em pó em cima ☺️ #desafioomelhordemim
2 21 6 minutes ago
Lanche da tarde de mais cedo!! panqueca de banana com pasta de amendoim e caldinha de leite em pó em cima ☺️ #desafioomelhordemim
kaneki_the_g

@kaneki_the_g

Michael Fursh
“No longer haunted by the skeletons, no longer haunted by the past. For so long, it’s all I’ve known. I’m crossing over the undertow. For so long no one was listening. Determined to make their deaf ears ring.”~ @miwband ⚰️ #staysavage #nolimits #570 #motionlessinwhite #lyrics #aesthetics #naturalbodybuilding #classicphysique #oldschoolbodybuilding #overtraining #gainz #goldenera #scars #artist #symmetry #flexibledieting #bodybuilding #bodybuilder #spiritual #ghostlifestyle
1 7 6 minutes ago
“no longer haunted by the skeletons, no longer haunted by the past. for so long, it’s all i’ve known. i’m crossing over the undertow. for so long no one was listening. determined to make their deaf ears ring.”~ @miwband ⚰️ #staysavage #nolimits #570 #motionlessinwhite #lyrics #aesthetics #naturalbodybuilding #classicphysique #oldschoolbodybuilding #overtraining #gainz #goldenera #scars #artist #symmetry #flexibledieting #bodybuilding #bodybuilder #spiritual #ghostlifestyle
oostrom

@oostrom

Olivia Ostrom | Online CPT
Who else is obsessed with leg day? 😍😍
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I use to hate leg day! I felt like I didn’t know what I was doing. Machines were the only equipment I used because I was not confident to do anything else. I wanted to build a booty and grow my legs but I didn’t know how!
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I watched so many YouTube videos on how to preform leg exercises properly before I even attempted them in the gym.
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I finally made myself implement them. It was terrifying stepping out of where I felt comfortable but I knew I had to if I wanted to start seeing the results I was looking for.
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I am a person who is scared of trying new things, I avoid it at all costs. But, I have learned that great things happen out side of your comfort zone.
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“If you want something you’ve never had you have to be willing to do something you have never done” -Thomas Jefferson
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Every time you step out of that zone, you ALWAYS figure it out, and usually you will look back and wish you would've started sooner.
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Comment below if this was you when you started working out👇 What did you do to overcome this obstacle?👇
4 67 8 minutes ago
Who else is obsessed with leg day? 😍😍
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i use to hate leg day! i felt like i didn’t know what i was doing. machines were the only equipment i used because i was not confident to do anything else. i wanted to build a b***y and grow my legs but i didn’t know how!
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i watched so many youtube videos on how to preform leg exercises properly before i even attempted them in the gym.
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i finally made myself implement them. it was terrifying stepping out of where i felt comfortable but i knew i had to if i wanted to start seeing the results i was looking for.
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i am a person who is scared of trying new things, i avoid it at all costs. but, i have learned that great things happen out side of your comfort zone.
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“if you want something you’ve never had you have to be willing to do something you have never done” -thomas jefferson
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every time you step out of that zone, you always figure it out, and usually you will look back and wish you would've started sooner.
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comment below if this was you when you started working out👇 what did you do to overcome this obstacle?👇
macronomics.nutrition

@macronomics.nutrition

Emily
💐
Spending my evening with my two favorite pastimes: eating ice cream and watching Spring Baking Championship! This is my first time trying this @proyotreats flavor and I am really impressed with it - the texture and flavor are amazing! I’m eating the whole pint.
•••••••••••••••••••••••••••••••••••••
🍽 466 kcal • 35 p •  66 c • 7 f • 10 💩
📝MyMacros+ username: macronomics
📈Current goal: moderate fat loss
•••••••••••••••••••••••••••••••••••••
#iifym #iifymwomen #macros #macrofriendly #balancednotclean #strictnotrestricted #flexibledieting #reversedieting #fatloss #avatarnutrition #diet #mymacrosplus #fitfam #healthy #fitfood #reversediet #protein #carbs #healthylifestyle #healthyeating #cleanereating #icecream #proyo #proteinicecream #peanutbutter #chocolate #foodnetwork #springbakingchampionship
0 10 8 minutes ago
💐
spending my evening with my two favorite pastimes: eating ice cream and watching spring baking championship! this is my first time trying this @proyotreats flavor and i am really impressed with it - the texture and flavor are amazing! i’m eating the whole pint.
•••••••••••••••••••••••••••••••••••••
🍽 466 kcal • 35 p • 66 c • 7 f • 10 💩
📝mymacros+ username: macronomics
📈current goal: moderate f*t loss
•••••••••••••••••••••••••••••••••••••
#iifym #iifymwomen #macros #macrofriendly #balancednotclean #strictnotrestricted #flexibledieting #reversedieting #fatloss #avatarnutrition #diet #mymacrosplus #fitfam #healthy #fitfood #reversediet #protein #carbs #healthylifestyle #healthyeating #cleanereating #icecream #proyo #proteinicecream #peanutbutter #chocolate #foodnetwork #springbakingchampionship