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Follow - @bodysmartfitness
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FAT BREAKFAST VS FIT BREAKFAST by @harefit_
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🍳The first meal of the day could be the thing that's holding you back from achieving your weight loss goals. Apply these tips and you'll be off to a flying start to the day 🏁
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🤔I can't think of anyone that wouldn't benefit from switching to the fit breakfast.
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🥣You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.
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This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.
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💪Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!
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🥚The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.
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☕️Black coffee can blunt your hunger too.
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💧Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.
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Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!
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Enjoy breakfast with these smarter options 👍
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#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
31 3,078 14 hours ago
Follow - @bodysmartfitness
.
fat breakfast vs fit breakfast by @harefit_
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳the first meal of the day could be the thing that's holding you back from achieving your weight loss goals. apply these tips and you'll be off to a flying start to the day 🏁
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔i can't think of anyone that wouldn't benefit from switching to the fit breakfast.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥣you see the problems with cereal, toast, oj and those d**n cereal bars are that they are all fast acting carbs and often full of sugar.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
this means you're starting your day with a big sugar spike and foods that will be digested in not time. this adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥚the protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. as a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
☕️black coffee can blunt your hunger too.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💧water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. we are made up of water and not drinking it can have all kinds of negative side effects. try starting your day with at least 1 glass of water to rehydrate.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. this keeps your blood sugar levels low which is great for long term health and will power you through to lunch!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
enjoy breakfast with these smarter options 👍
.
.
💫
.
.
#strongnotskinny #motivation #sixpack #mensphysique #crossfit #ukfitfam #iifymgirls #gym #bodybuilding #instafit #aesthetics #zyzz #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #paleo #gymshark #instadaily #abs #foodporn #photooftheday #igdaily #myprotein #alphalete #eatclean #nutrition #carbs
🎉 Comment
451 1,456 1 hour ago
🎉 comment "same" & tag a friend below for your chance to win this cropped sweater! 🎉
Big ollllll bowl of sweet & savory fall oats 🎃🍂 Pretzels basically go with anything in my world... on toast, in oats, with sun butter & hummus & guac... all of the above. A very versatile & underrated snack 🥨🤪
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So the big news in my life is that my roommate got a cat- and turns out, I am allergic. Like, REALLY allergic... spent a few minutes in the same room with the cat yesterday and wasn’t able to fall asleep until 3am because of stuffy nose, runny eyes, & a harder time breathing in bed. Obviously it would be the most ideal situation not to live with a cat but I’m trying to exhaust my options- so if you have any recommendations, please leave them below 😿 Happy Tuesday friends!!
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Deets- 1/2 cup old fashioned oats cooked in cashew milk + sun butter, pretzels, pumpkin spiced bark, & my fav little pumpkin cookies from @traderjoes 😍
81 771 12 hours ago
Big ollllll bowl of sweet & savory fall oats 🎃🍂 pretzels basically go with anything in my world... on toast, in oats, with sun butter & hummus & guac... all of the above. a very versatile & underrated snack 🥨🤪

so the big news in my life is that my roommate got a cat- and turns out, i am allergic. like, really allergic... spent a few minutes in the same room with the cat yesterday and wasn’t able to fall asleep until 3am because of stuffy nose, runny eyes, & a harder time breathing in bed. obviously it would be the most ideal situation not to live with a cat but i’m trying to exhaust my options- so if you have any recommendations, please leave them below 😿 happy tuesday friends!!



deets- 1/2 cup old fashioned oats cooked in cashew milk + sun butter, pretzels, pumpkin spiced bark, & my fav little pumpkin cookies from @traderjoes 😍
Reverse diet update!! I’m officially on the 21st week of my reverse and my 19th week with my amazing coach @kmathewson_fit 🤗💕! Looking back, it’s crazy where I started and where I’ve ended up today. 21 weeks ago I was eating 1700 calories a day and not tracking my macros at all! Today, I’m up to almost 2,300 calories and feeling amazing! (Check my reverse diet highlight for specific macro information!) Tracking has taught me a lot in terms of my nutrition and how my food choices impact my body☺️! It’s been amazing to see the knowledge I’ve gained about myself, nutrition, and how my body responds performance wise according to what I put into it. I wouldn’t be able to do this if I wasn’t macro tracking!.
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I often get questions about whether my weight has changed and what cardio I do! My weight has changed plus or minus 10 pounds, but I honestly could care less what the scale says!! I am more concerned with how I feel and look strength wise. The scale fluctuates every day for me and I’ve gotten to the point where if I gain 3 pounds “overnight” it doesn’t bother me. Which is something I wouldn’t have been able to say before!.
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As for cardio, I usually just do incline treadmill walks or use the stair climber! Something that’s just enough to break a sweat. However, cardio should always be something you WANT to do not something you HAVE to do! My relationship with cardio is the healthiest it’s ever been nowadays 😌!.
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Overall, this journey has been the most rewarding and eye opening experience! I truly recommend those of you struggling with diet and exercise to consider reverse dieting and macro tracking as a potential option! With the help of a coach, it can be a great learning experience. I’ve gained knowledge, muscle, confidence, and control! I’m no longer letting exercise or diet become something that controls me! I control IT and it feels amazing to be able to say that!💪🏻
25 252 12 hours ago
Reverse diet update!! i’m officially on the 21st week of my reverse and my 19th week with my amazing coach @kmathewson_fit 🤗💕! looking back, it’s crazy where i started and where i’ve ended up today. 21 weeks ago i was eating 1700 calories a day and not tracking my macros at all! today, i’m up to almost 2,300 calories and feeling amazing! (check my reverse diet highlight for specific macro information!) tracking has taught me a lot in terms of my nutrition and how my food choices impact my body☺️! it’s been amazing to see the knowledge i’ve gained about myself, nutrition, and how my body responds performance wise according to what i put into it. i wouldn’t be able to do this if i wasn’t macro tracking!.
.
i often get questions about whether my weight has changed and what cardio i do! my weight has changed plus or minus 10 pounds, but i honestly could care less what the scale says!! i am more concerned with how i feel and look strength wise. the scale fluctuates every day for me and i’ve gotten to the point where if i gain 3 pounds “overnight” it doesn’t bother me. which is something i wouldn’t have been able to say before!.
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as for cardio, i usually just do incline treadmill walks or use the stair climber! something that’s just enough to break a sweat. however, cardio should always be something you want to do not something you have to do! my relationship with cardio is the healthiest it’s ever been nowadays 😌!.
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overall, this journey has been the most rewarding and eye opening experience! i truly recommend those of you struggling with diet and exercise to consider reverse dieting and macro tracking as a potential option! with the help of a coach, it can be a great learning experience. i’ve gained knowledge, muscle, confidence, and control! i’m no longer letting exercise or diet become something that controls me! i control it and it feels amazing to be able to say that!💪🏻
Intuitive eating doesn’t mean you have to leave food on your plate, but you can if you want to.
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Listening to your body is key here. Every meal is going to be different and it should be that way. Our needs ebb and flow and that’s normal eating. The goal is to leave you feeling nourished and satisfied whether there’s food left on your plate or not.
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Intuitive Eating is about what works for you. Not what works for your best friend, your sister, or even me. This is an extremely personalized plan and tuning into your body will be your guide.
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If you’re having trouble learning what your hunger and fullness really look like, download my free Hunger & Fullness scale. Link in profile 😘😉 as always.
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Enjoy your day Lovelies 💕 Have a meal that nourishes you 💁🏼‍♀️
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#allfoodsfit #weightwatchers #flexibledieting #flexibleeating #balanceddiet #balancedlife #intuitiveeating #nourishbowl #portioncontrol #eatingwell #whole30 #bingeeating #dietrescue #edrecovery #cleaneats #rdeats #dietitian #weightlossplan #weightloss #fitfood #fitnessjourney #whole30life #eatwellbewell #salad #veggiesmost #fuelyourbody #foodfreedom #eggs
30 1,864 11 hours ago
Intuitive eating doesn’t mean you have to leave food on your plate, but you can if you want to.

listening to your body is key here. every meal is going to be different and it should be that way. our needs ebb and flow and that’s normal eating. the goal is to leave you feeling nourished and satisfied whether there’s food left on your plate or not.

intuitive eating is about what works for you. not what works for your best friend, your sister, or even me. this is an extremely personalized plan and tuning into your body will be your guide.

if you’re having trouble learning what your hunger and fullness really look like, download my free hunger & fullness scale. link in profile 😘😉 as always.

enjoy your day lovelies 💕 have a meal that nourishes you 💁🏼‍♀️



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#allfoodsfit #weightwatchers #flexibledieting #flexibleeating #balanceddiet #balancedlife #intuitiveeating #nourishbowl #portioncontrol #eatingwell #whole30 #bingeeating #dietrescue #edrecovery #cleaneats #rdeats #dietitian #weightlossplan #weightloss #fitfood #fitnessjourney #whole30life #eatwellbewell #salad #veggiesmost #fuelyourbody #foodfreedom #eggs
She said yes 💍❤ #engagement#travelphotography#travelling#Egypt#holiday#travel#betteryouself#Alvesarmy#tsunami#bmbbj#aesthetics#instafit#instagood#justfitguys#gymshark#gymrat#motivation#mensphysique#abs#flexibledieting#l4l#instagramfitness#fitfam#healthyfood#grow#fitness#bodybuilding#alphalete#gains#shredzz#abs
40 852 11 hours ago
She said yes 💍❤ #engagement#travelphotography#travelling#egypt#holiday#travel#betteryouself#alvesarmy#tsunami#bmbbj#aesthetics#instafit#instagood#justfitguys#gymshark#gymrat#motivation#mensphysique#abs#flexibledieting#l4l#instagramfitness#fitfam#healthyfood#grow#fitness#bodybuilding#alphalete#gains#shredzz#abs
Left is week 1/ Right is week 6
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Living a flexible dieting lifestyle and enjoying life!
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What do you guys think?
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#transformationtuesday #transformation #flexibledieting
20 1,132 8 hours ago
Left is week 1/ right is week 6
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living a flexible dieting lifestyle and enjoying life!
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what do you guys think?
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#transformationtuesday #transformation #flexibledieting
WEEK 2 BACK UPDATE!!! 💪🏼 SWIPE for my upper body workout from today! ➡️➡️➡️ .
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I’m soooo excited to watch my progress over the next few weeks! Photos are EVERYTHING when tracking progress. You see yourself everyday, so it’s hard to really notice those improvements! .
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1️⃣ assisted tricep dips | 4x12

2️⃣ tricep push down | 4x12

3️⃣ wide grip bicep curls | 4x10

4️⃣ wide dumbbell bicep curl | 4x10 - 12 .
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Have an amazing Tuesday! Ily bye ❤️ .
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#fit #fitness #girlswholift #heavylifting #goals #backday #physique #update #weightlifting #fitnessmotivation #fitsporation #fitnessmodel #strong #strength #strongwomen #muscles #macros #iifym #bulking #flexibledieting #workout #videos #bootybootybooty #bootyfordays #bootygoals #fitchicks #1upnutrition #lululemon
18 298 3 hours ago
Week 2 back update!!! 💪🏼 swipe for my upper body workout from today! ➡️➡️➡️ .
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i’m soooo excited to watch my progress over the next few weeks! photos are everything when tracking progress. you see yourself everyday, so it’s hard to really notice those improvements! .
.

1️⃣ assisted tricep dips | 4x12

2️⃣ tricep push down | 4x12

3️⃣ wide grip bicep curls | 4x10

4️⃣ wide dumbbell bicep curl | 4x10 - 12 .
.

have an amazing tuesday! ily bye ❤️ .
.

#fit #fitness #girlswholift #heavylifting #goals #backday #physique #update #weightlifting #fitnessmotivation #fitsporation #fitnessmodel #strong #strength #strongwomen #muscles #macros #iifym #bulking #flexibledieting #workout #videos #bootybootybooty #bootyfordays #bootygoals #fitchicks #1upnutrition #lululemon
6 abs, 6 tacos. No coincidence. There’s a reason why I call them my #tacopockets
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If you could have 6 of anything, what would it be?
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Eat more at courtneyforlife.com
#courtneyforlife #iifym #nutritioncoach #tacosparavida #foodnetworkmx #tacotuesday
43 740 11 hours ago
6 abs, 6 tacos. no coincidence. there’s a reason why i call them my #tacopockets
if you could have 6 of anything, what would it be?


eat more at courtneyforlife.com
#courtneyforlife #iifym #nutritioncoach #tacosparavida #foodnetworkmx #tacotuesday

@coachhllong

coachhllong
Today I did not have my ideal workout ⠀
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I could make a million excuses as to why I shouldn’t have worked out today: ⠀
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🚫Already packed my workout clothes ⠀
🚫Not enough time to workout ⠀
🚫Loads of homework to do⠀
🚫Not my normal gym equipment ⠀
🚫I had to drive 5.5 hours later⠀
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I decided that something was better than nothing. I knew that I was suppose to do as much as I could.  So there I was at 9 am walking on our treadmill at home in my pajama pants, while doing my homework. ⠀
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I am so glad I worked out. It gave me energy and got my mind in the right place before I started my day. Don’t make excuses. Do something even if it is small, to take a step towards your goals! ⠀
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#fitnessmotivation #girlswholift #girlswithmuscle #fattofit #obesetobeast #trasformationtuesday #weightlossjourney #alphalete #fitfam #weightlossmotivation #weightlosstransformation #losingweight #transformation #gymmotivation #fitnessmotivation #beforeandafter #beforeandafterweightloss #fitfam #fitnessgoals #flexibledieting #flexibledietinglifestyle #healthyeating #fitlife #fitspo #fitness #fitnessaddict #fitnessinspiration #weightloss #gymaddict #extremeweightloss⠀
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0 1 in a minute
Today i did not have my ideal workout ⠀
———————————————————⠀
i could make a million excuses as to why i shouldn’t have worked out today: ⠀

🚫already packed my workout clothes ⠀
🚫not enough time to workout ⠀
🚫loads of homework to do⠀
🚫not my normal gym equipment ⠀
🚫i had to drive 5.5 hours later⠀

i decided that something was better than nothing. i knew that i was suppose to do as much as i could. so there i was at 9 am walking on our treadmill at home in my pajama pants, while doing my homework. ⠀

i am so glad i worked out. it gave me energy and got my mind in the right place before i started my day. don’t make excuses. do something even if it is small, to take a step towards your goals! ⠀
———————————————————⠀

#fitnessmotivation #girlswholift #girlswithmuscle #fattofit #obesetobeast #trasformationtuesday #weightlossjourney #alphalete #fitfam #weightlossmotivation #weightlosstransformation #losingweight #transformation #gymmotivation #fitnessmotivation #beforeandafter #beforeandafterweightloss #fitfam #fitnessgoals #flexibledieting #flexibledietinglifestyle #healthyeating #fitlife #fitspo #fitness #fitnessaddict #fitnessinspiration #weightloss #gymaddict #extremeweightloss⠀

@morganlosing

morganlosing
My biggest blessing❤️ It’s amazing what can come of setting your intentions and choosing to prioritize your health and self growth.
Committing to myself and finally getting healthy was so much more than physical. This journey is the most empowering experience I’ve ever had and it’s brought the most amazing, likeminded people into my life. 
Thank you for loving me and keeping my head straight when I need it @danny_getsfit ❤️ I love that we get to do the rest of life together.
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Our DietBet starts TOMORROW y’all!! The pot is already over $10k and we’re about to hit 300 players👏🏼 This is one amazing group of motivated, likeminded people ready to kick some ass and we are SO FREAKING PUMPED to do this with you guys💪🏼 Sign up link is in my bio if you want to join the team🔥 #LoseAndGetFitDietBet
1 40 in a minute
My biggest blessing❤️ it’s amazing what can come of setting your intentions and choosing to prioritize your health and self growth.
committing to myself and finally getting healthy was so much more than physical. this journey is the most empowering experience i’ve ever had and it’s brought the most amazing, likeminded people into my life.
thank you for loving me and keeping my head straight when i need it @danny_getsfit ❤️ i love that we get to do the rest of life together.
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our dietbet starts tomorrow y’all!! the p*t is already over $10k and we’re about to hit 300 players👏🏼 this is one amazing group of motivated, likeminded people ready to kick some a*s and we are so freaking pumped to do this with you guys💪🏼 sign up link is in my bio if you want to join the team🔥 #loseandgetfitdietbet

@therunningpowerlifter

therunningpowerlifter
#honestreview of @epicbar’s Peanut Butter Performance Bar! 🥜🥜 this brand believes in the Hunter & Gatherer diet, so their products all reflect that. They have jerkies, bone broths, and more 👍🏻
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👉🏻Macros: 210cals • 24C | 7F | 12P
👉🏻Where I bought: @heb
👉🏻Comment below 👇🏻 if you've bought elsewhere for others' reference!
.
🤗 texture: so these bars are almost exactly like a @rxbar - even the ingredients: they’re date based with egg whites, peanuts, peanut oil and sea salt. The biggest difference is @rxbar usually has ‘natural flavors’ whereas @epicbar does not. If you aren’t familiar with this texture - these bars can be pretty chewy, but this one is actually fairly soft! Love this texture ❤️ it just feels filing!
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😛 taste: very very good! Tastes like peanut butter 😋 considering peanuts are the second listed ingredient, it isn’t surprising! However, because of that I am surprised the fat content is so low... anyways, great & accurate PB taste!
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🤔 would you do it again? Sure! I loved this bar and give it a 9/10 because I love the chewy texture from the dates & love the peanut butter taste! 🙌🏻
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🌟 if you’ve tried this, let me know your thoughts & /10 score below! 👇🏻
1 10 just now
#honestreview of @epicbar ’s peanut butter performance bar! 🥜🥜 this brand believes in the hunter & gatherer diet, so their products all reflect that. they have jerkies, bone broths, and more 👍🏻
.
👉🏻macros: 210cals • 24c | 7f | 12p
👉🏻where i bought: @heb
👉🏻comment below 👇🏻 if you've bought elsewhere for others' reference!
.
🤗 texture: so these bars are almost exactly like a @rxbar - even the ingredients: they’re date based with egg whites, peanuts, peanut oil and sea salt. the biggest difference is @rxbar usually has ‘natural flavors’ whereas @epicbar does not. if you aren’t familiar with this texture - these bars can be pretty chewy, but this one is actually fairly soft! love this texture ❤️ it just feels filing!
.
😛 taste: very very good! tastes like peanut butter 😋 considering peanuts are the second listed ingredient, it isn’t surprising! however, because of that i am surprised the f*t content is so low... anyways, great & accurate pb taste!
.
🤔 would you do it again? sure! i loved this bar and give it a 9/10 because i love the chewy texture from the dates & love the peanut butter taste! 🙌🏻
.
🌟 if you’ve tried this, let me know your thoughts & /10 score below! 👇🏻

@lorisilvafit

lorisilvafit
REST!

Something that is so important especially when we are constantly beating our bodies up. Something that I myself hadn’t prioritized for a long time. Lately I have been and I definitely feel a difference in my lifts and day to day energy. I used to get max 5 hours sleep per night and wonder why I couldn’t increase my weights. So rest, rest, rest people! Your body will thank you, you will get stronger and feel so much better.
1 5 1 minute ago
Rest!

something that is so important especially when we are constantly beating our bodies up. something that i myself hadn’t prioritized for a long time. lately i have been and i definitely feel a difference in my lifts and day to day energy. i used to get max 5 hours sleep per night and wonder why i couldn’t increase my weights. so rest, rest, rest people! your body will thank you, you will get stronger and feel so much better.

@clatent

clatent
What else was I suppose to do with the pumpkin reeses? These were amazing and a nice change up from the the regular desserts.

What is your craziest smore?
1 2 1 minute ago
What else was i suppose to do with the pumpkin reeses? these were amazing and a nice change up from the the regular desserts.

what is your craziest smore?

@neishyfit

neishyfit
One of my fave things to do each week is to sit down and make my meal plan 📝 -
I love figuring out which foods go with my macros, and finding different recipes online and making them fit by either reducing volumes the recipes suggests, using different brands or substituting ingredients! 🥗🌯🍛
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I then go through the Woolies, Coles & Aldi websites and see where I’m best to buy from that will suit the budget! 💰 .
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#iifym #iifymrecipes #flexibledieting
0 1 just now
One of my fave things to do each week is to sit down and make my meal plan 📝 -
i love figuring out which foods go with my macros, and finding different recipes online and making them fit by either reducing volumes the recipes suggests, using different brands or substituting ingredients! 🥗🌯🍛
-
i then go through the woolies, coles & aldi websites and see where i’m best to buy from that will suit the budget! 💰 .
.
.
#iifym #iifymrecipes #flexibledieting

@kazzsjourney

kazzsjourney
Quinoa and hummus lunch bowl 😋 contains salad leaves, quinoa, hummus, avocado, lemon, walnuts, boiled eggs 🥚
1 0 2 minutes ago
Quinoa and hummus lunch bowl 😋 contains salad leaves, quinoa, hummus, avocado, lemon, walnuts, boiled eggs 🥚

@wyattmarchant555

wyattmarchant555
Seeing these little rascals (and also my sister obviously) is always worth the drive to Colorado. Morgan has reached such a cute age where she talks a lot and says the funniest things. I hear when the first child is an angel the second child is a devil but little Jordan is even MORE of an angel. #familybonding
2 15 3 minutes ago
Seeing these little rascals (and also my sister obviously) is always worth the drive to colorado. morgan has reached such a cute age where she talks a lot and says the funniest things. i hear when the first child is an angel the second child is a devil but little jordan is even more of an angel. #familybonding

@achampionslife

achampionslife
BACK at it again (hahaha get it? I truly laughed at myself it’s fine.) I was crunched for time this morning but made sure to use my time wisely. And my energy has been crazy high since switching to @1stphorm level-1 protein. I’m always craving something sweet before bed but can’t stand just standing for almond butter. It’s an incredible meal replacement and keeps me full through the next morning 🤗 .
Plus, when you’re anabolic fasting, making sure you’re hitting the right macros in 9 hour period is harder than it sounds!
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Since I had to move quickly today, I went for another round of superset intensive lifts
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Super sets are great for when you want to get in a more uptempo lift. I limit myself to 30 seconds rest MAX!! Keeps my heart rate up and I feel the burn constantly💪🏻🔥 Warmup
Stairs (obviously. 20 minutes everyday) 
Lat  pull ups: 3x8-10
Deadlift: 2 x 10 reps starting weight 135
.
.
Workout:
Deadlift x5’s work to a 3 rep max 
Resistance band pull: 3 x 12
.
.
Close grip pull down: 3x12
Wide grip static hold 5 seconds: 3x12
.
.
Back fly: 3x15
Plate push: 3x12
.
.
Finish with 5 sets of 10 push ups 💪🏻
.
.
.
.
.
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #back #fitnessjourney #fitness #fitlife #bodypositive #flexibledieting #girlswholift #macros #girlsthatlift #getfit #gymlife #girlswhosquat #gymmotivation #deadlift #bodybuilding
1 10 1 minute ago
Back at it again (hahaha get it? i truly laughed at myself it’s fine.) i was crunched for time this morning but made sure to use my time wisely. and my energy has been crazy high since switching to @1stphorm level-1 protein. i’m always craving something sweet before bed but can’t stand just standing for almond butter. it’s an incredible meal replacement and keeps me full through the next morning 🤗 .
plus, when you’re anabolic fasting, making sure you’re hitting the right macros in 9 hour period is harder than it sounds!
.
since i had to move quickly today, i went for another round of superset intensive lifts
.

super sets are great for when you want to get in a more uptempo lift. i limit myself to 30 seconds rest max!! keeps my heart rate up and i feel the burn constantly💪🏻🔥 warmup
stairs (obviously. 20 minutes everyday)
lat pull ups: 3x8-10
deadlift: 2 x 10 reps starting weight 135
.
.
workout:
deadlift x5’s work to a 3 rep max
resistance band pull: 3 x 12
.
.
close grip pull down: 3x12
wide grip static hold 5 seconds: 3x12
.
.
back fly: 3x15
plate push: 3x12
.
.
finish with 5 sets of 10 push ups 💪🏻
.
.
.
.
.
#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #bethe1 #wedothework #duespaid #back #fitnessjourney #fitness #fitlife #bodypositive #flexibledieting #girlswholift #macros #girlsthatlift #getfit #gymlife #girlswhosquat #gymmotivation #deadlift #bodybuilding

@caca_alexa29

caca_alexa29
#dietsehat#flexibledieting#SexiTransformation Terlihat amatir ketika orang berulang kali cek timbangan,untuk melihat progress dalam dirinya ketika ingin mencoba melakukan perubahan (katakan ingin kurus) untuk mencapai Body Goals,tapi ya sudah lah ini carakoe untuk memotivasi dirikoe,ILove Myself...😻
0 1 1 minute ago
#dietsehat#flexibledieting#sexitransformation terlihat amatir ketika orang berulang kali cek timbangan,untuk melihat progress dalam dirinya ketika ingin mencoba melakukan perubahan (katakan ingin kurus) untuk mencapai body goals,tapi ya sudah lah ini carakoe untuk memotivasi dirikoe,ilove myself...😻

@chris_northeastflathletics

chris_northeastflathletics
“Interesting strategy cotton let’s see if it pans out for him”

Been eating like a bastard child lately so wanted to try something to reset my gut some and reduce inflammation. 
Fasted for 18 hours and then had all of this over the last 6. 
Tomorrow morning will tell how this went.
1 4 6 minutes ago
“interesting strategy cotton let’s see if it pans out for him”

been eating like a b*****d child lately so wanted to try something to reset my gut some and reduce inflammation.
fasted for 18 hours and then had all of this over the last 6.
tomorrow morning will tell how this went.

@peckishraven

peckishraven
Consistency is key. Some days are better than others, but if the good days far outweigh the bad days, the habits that allow you to hit your goals *will* produce results. #maintenance
•
DAILY GOAL: 180C / 50F / 115P
TODAY’S TOTAL: 182C / 50F /114P
•
Breakfast: 32c.5f.24p: Egg whites (microwaved in a ramekin) with cheddar on English Muffin. (3/4 of the sandwich). Siggi’s vanilla yogurt.
•
Lunch 34c.7f.21p: TJ Butternut squash mac & cheese, rainbow salad, pickled egg whites.
•
Dinner: 65c.20f.29p: PIZZA. Brooklyn Bred crust with Pomi pizza sauce and Sargent reduced fat mozzarella. Garden salad with Organic Girl White Cheddar dressing.
•
Snack: 51c.18f.40p: PB Dough Ben & Jerry’s light ice cream, M&Ms, Lil Buff Protein Cake with Pumpkin & chocolate chips
•
Nutrition by @strongeru
#iifym #flexibledieting #macros #iifymrecipes #macrocounting #nutrition #healthylifestyle #healthyfood #eatrealfood #vegetarian #pescatarian #reversedieting #ifitfitsyourmacros #fixyourfood #meatless #mealideas #carbs #macrofriendly #foodpics #foodgram #fitness #whatiate #whatieat #icecream #pizza #cake #salad
0 6 2 minutes ago
Consistency is key. some days are better than others, but if the good days far outweigh the bad days, the habits that allow you to hit your goals *will* produce results. #maintenance
daily goal: 180c / 50f / 115p
today’s total: 182c / 50f /114p

breakfast: 32c.5f.24p: egg whites (microwaved in a ramekin) with cheddar on english muffin. (3/4 of the sandwich). siggi’s vanilla yogurt.

lunch 34c.7f.21p: tj butternut squash mac & cheese, rainbow salad, pickled egg whites.

dinner: 65c.20f.29p: pizza. brooklyn bred crust with pomi pizza sauce and sargent reduced f*t mozzarella. garden salad with organic girl white cheddar dressing.

snack: 51c.18f.40p: pb dough ben & jerry’s light ice cream, m&ms, lil buff protein cake with pumpkin & chocolate chips

nutrition by @strongeru
#iifym #flexibledieting #macros #iifymrecipes #macrocounting #nutrition #healthylifestyle #healthyfood #eatrealfood #vegetarian #pescatarian #reversedieting #ifitfitsyourmacros #fixyourfood #meatless #mealideas #carbs #macrofriendly #foodpics #foodgram #fitness #whatiate #whatieat #icecream #pizza #cake #salad

@fitwitmandy

fitwitmandy
#Repost @caloriecomparing
• • • • •**great post!**
Follow - @bodysmartfitness
.
If you want to lose weight without counting calories, these hacks come in handy! 🙌 Plus by swapping out some of these processed foods you not only save your waistline, but also your health.
.
And remember while it’s perfectly ok to treat yourself, picking healthy choices regularly really add up 💫 More info below:
.
🍓 Fruit smoothie ➡️ homemade protein shake - Fruit smoothies are often sugar bombs in disguise. This Jamba juice mango fruit smoothie has 340 calories, 85g carbs, 78g sugar & 4g protein while my homemade protein shake has 199 calories, 17g carbs, 8g sugar, 31g protein (made w/ @vega_team performance protein, 1 cup strawberries & water & ice)
.
🍚 Burrito ➡️ burrito bowl - While you might not want to give up the beloved chipotle, a burrito bowl instead of a burrito is an easy swap. The tortilla alone saves you 320 calories & 50g processed carbs!
.
🍫 Candy bar ➡️ dark chocolate - 1 small snickers bar has 220 calories and 24g sugar while 2 squares of 85% @theochocolate bar is 140 calories & 4g sugar. I don’t know about you but I find dark chocolate to be super satisfying & guilt-free.
.
Swap #2 inspired by @collegenutritionist.
.
Credit - @meowmeix .
.
.#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #chipotle #getfit #gains #meals #healthyliving #determination #healthylifestyle
0 17 3 minutes ago
#repost @caloriecomparing
• • • • •**great post!**
follow - @bodysmartfitness
.
if you want to lose weight without counting calories, these hacks come in handy! 🙌 plus by swapping out some of these processed foods you not only save your waistline, but also your health.
.
and remember while it’s perfectly ok to treat yourself, picking healthy choices regularly really add up 💫 more info below:
.
🍓 fruit smoothie ➡️ homemade protein shake - fruit smoothies are often sugar bombs in disguise. this jamba juice mango fruit smoothie has 340 calories, 85g carbs, 78g sugar & 4g protein while my homemade protein shake has 199 calories, 17g carbs, 8g sugar, 31g protein (made w/ @vega_team performance protein, 1 cup strawberries & water & ice)
.
🍚 burrito ➡️ burrito bowl - while you might not want to give up the beloved chipotle, a burrito bowl instead of a burrito is an easy swap. the tortilla alone saves you 320 calories & 50g processed carbs!
.
🍫 candy bar ➡️ dark chocolate - 1 small snickers bar has 220 calories and 24g sugar while 2 squares of 85% @theochocolate bar is 140 calories & 4g sugar. i don’t know about you but i find dark chocolate to be super satisfying & guilt-free.
.
swap #2 inspired by @collegenutritionist.
.
credit - @meowmeix .
.
.#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #chipotle #getfit #gains #meals #healthyliving #determination #healthylifestyle