Flexibledieting Photos on Instagram

See related and similar tags

Report inappropriate content

@flexibledieting4lyfe

Next recipe! Another great one from @jens_macros ! . @nutrithority Chocolate Milk Isothority Protein Brownie Squares!🍫🥛💪 . I’ve been in the kitchen for a long time today!👩‍🍳 2 more recipe posts to go, so bear with me fam🤷🏻‍♀️🤣🙏 . Recipe👇. 🍫64 grams @nutrithority Chocolate Milk Isothority. 🍫168 grams nonfat plain Greek yogurt. 🍫15 grams Dark Chocolate Cocoa. 🍫1 large egg. 🍫60 mL unsweetened vanilla almond milk. 🍫80 grams unsweetened applesauce (or canned pumpkin). 🍫1 tsp baking powder. 🍫1/4 cup sweetener (again I used 40 grams regular sugar). 🍫Pinch salt . 👩‍🍳Mix dry ingredients together and wet ingredients together. Slowly add together and pour into a parchment paper lined 8x8 baking dish. Bake at 400 for 15 minutes. Cut into 9 squares . 🍫Macros per square👇. 🍫9 C/1 F/8 P 75 cals 6 💩 . . #nutrithority #demandexcellence #nutrithoritytreats #nutrithoritydesserts #macros #macrofriendly #macrofriendlydesserts #macrofriendlyrecipes #macrofriendlyfoods #iifymfood #iifymrecipes #iifymtreats #iifymdesserts #iifymlife #iifym #flexibledieting #flexibledietinglifestyle # at Affton, Missouri

0
@shaunstephensonfitness

The breakfast that doubles as a lunch, I give you The loaded Spanish omelette. Banging fresh out the pan or cold with a salad. Enjoy 😁 #flexibledieting #fatloss #fitness #personaltrainer #food

0
@mixmatchprotein

CRAZY XMAS OFFERS 🎅 We love to look after our followers 😁 . 10% off your order using code XMAS10 - NO minimum spend required!🎄 . FREE goodies in your order 👊 . Mix and match offers - buy any 10+ items for 5% off and any 15+ items for 10% off😉 . FREE UK DELIVERY for spend over £49 (after discounts)😍 . Www.mixmatchprotein.co.uk 🔥 . . . . . . . #grenade #barebells #battleoats #protein #proteinsnacks #proteincookies #proteinbar #healthy #healthyfood #fatloss #weightloss #losefat #vegan #vegans #veganbodybuilder #bodybuilder #weightlifting #bulking #winterbulk #gym #crossfit #proteindonuts #jimbuddys #health #foodporn #foody #diet #iifym #flexibledieting #macros

0
@c_byrnesfit

I remember when i first started learning how to do pull ups. I was living in oz and had started doing crossfit. It started with having two legs in a big think resistance band and doinv negatives from a high box. Literally couldnt hold myself up. I remeber my 1st strict pull up. My trainer at the time said it was the strictest pull up he'd seen 😂. Core turned on super tight and away i went. Just 1 though and i felt like a beast. Was pure delira with myself. After all that practise they are now one of my favorites They are great craic. Practise makes perfect people. . . . . . . . . . . . . .   #irishfitfam #ribbf #ifbb  #bikinimodel #bodybuilding #iifym #flexibledieting #macros #ladieswholift #glutes #deadlifts #fitness #gluteexercise #pullsups #eatcleanliftheavy #workinprogress #motivation #igfitfam #exercise #fitness #bikini #fitnessmodel #chinups #nutrition #powerlifter #fitnessgoals  #squats #myWHF #rawfitspo #WHstrong #womenshealthandfitness @lululemonuk @fitgirlsworldwide @femalesphysiques @aesthetic_chicks @fitnessofinsta @fitnessgurls @fit_angel_bikini @myproteinwomen @fitgirlvideos @fitgirls_united @fit_female_physiques @flexingladies @ladieswholift_ @womenshealthuk @irish_fitfam @aesthetic @oxygenmagazine @nikewomen @chicksofsteel @hardbody_chick @bikinibody @fitness_bikini at Go Gym Limerick

1
@priscilabarker

Happy 💛 #projetoevaandressa

1
@30daysofdope

I’m getting sore all over again just looking at one set of my 10x3 Rack Pulls. I managed to eek one set out at 275 (seen here), but had to keep things at 225 for the other 9 sets. Instagram hates me these days and I can’t post a video carousel without the app crashing, so I apologize in advance because you’re gonna see a lot of videos. You’ve been warned. 😂 #30daysofdope #30dodworkout #performancetempel #rackpulls #backday #coastfitfam at Coast Fitness

1
@nutrishmish

☕️💝PROTEIN HOT CHOCOLATE 🎄💝 a perfect treat for that sweet tooth!!! -1 cup unsweetened cashew milk -2 tsp unsweetened cocoa powder -2 tsp NM chocolate protein -stevia to taste DIRECTIONS: combine all ingredients in a sauce pan over medium heat and whisk well! MICROWAVE OPTION: combine milk and cocoa in a microwave safe mug. Microwave 2 minutes. Add in protein and use a handheld milk frother (or whisk really well until no clumps) to incorporate everything evenly. Serve hot!! ☕️💕 . . #nutrition #protein #cleaneating #weightloss #longisland #healthyfood #hedalthyeating #gains #wellness #plantbased #fitfood #muscle #abs #healthylifestyle #instafit #glutenfree #exercise #physique #healthychoices #healthyliving #flexibledieting #macros #bestoflongisland #organic #paleo #longisland

0
@anatoricesr

Hoy toca postre!!! Plátano con yogur griego + queso batido con arándanos!! De lujo!! 😋💪 Que descanseis!! Mañana ya viernes 💃 Un besotee gente fit💪💋 #desserts #postre #macros #eeeeeats #phnutricion #healthysoulfood #healthystyle #f52grams #fitmethod #flexibledieting #fitthick #fitfam #food #fitness #ukfitfam #igfoodie #igfitness #blueberry #balance #bestofvegan #yummy

0
@femmekid

Food so far today: lunch is ~450 cals for a huge plate of @skinnytaste baked spaghetti squash and cheese (lots of added spinach & roasted red peppers) + an @alfrescochicken red pepper and Asiago chicken sausage. 😋 Breakfast/morning consisted of a chocolate mint protein bar, @tillamook raspberry Greek yogurt + 2 clementines, and a yummy doughnut. 🍊 • • #notadiet #weightloss #weightlossjourney #weightlosscommunity #weightlossdiary #fitness #fitnessjourney #fitjourney #loseit #fattofit #countingcalories #caloriecounting #caloriesincaloriesout #cico #myfitnesspal #flexibledieting #accountability

0
@mattbucur_ifbbpro

2 days out from @mdrnathlete commercial shoot. Bringing something special 🤙🏼 Now to carb up, fill out and stop feeling small 💪🏼 . . . . #mdrnathlete #flexibledieting #swole #ifbbpro #fitness #muscle #iifym #shredded #bodybuilding #crossfit #workout #socal #physique #personaltrainer #contestprep #macros #fitnessmodel #beach #fitfam #backday #abs # #fatloss #fitnesscoach #gym

1
@coachrimmer

Me and the pup 🐶 . Because I’m obviously that cool sausage dog guy 😳 I joined a group for sausage dog owners on Facebook... this is where people share pics and videos of their dogs being funny, cute, naughty... as well as asking stupid questions 🙄 . Yesterday someone asked “my dog is putting on weight, it gets lots of exercise, what’s best to feed it?” . 🤷🏻‍♂️ How about less⁉️ . Sounds obvious doesn’t it, but when it comes to you carrying too much weight, it’s a different story . 🍩 It’s because of the carbs . 🧬 It’s your DNA . ⏱ Because you eat too late . 🍳 Because you skip breakfast . 🤦🏻‍♂️ Or whatever other reason you want to throw out . But at the end of the day, the simple fact is you’re eating too many calories for how active you are 💯 . So similar to the little barrel-shaped sausage dog, you need to focus on ways you can eating less calories and train (or just move) more frequently and consistently 👍🏻 . . 📧 [email protected] 🌍 www.coachrimmer.com 🔗 Blog-Mail: link in bio . . #onemanandhisdog #sausagedog #sausagedogsofinstagram #dachshundsofinstagram #eatlessmovemore #diet #calories #gym #training #flexiblediet #flexibledieting #health #fitness #igfit #igfitness #iger #leanlifestyle #coachrimmer #personaltrainer #onlinecoach #onlinecoaching

1
@john_has_abeard

Here's another video clip from today's #chestandtricep workout. It's another compound set, but this time its focused on the tricep region and is multiplanar. The first portion of the set is bilateral front and back overhead tricep extensions, immediately followed by flip grip tricep kick backs until muscle failure is reached. This exercise is an awesome way to either warm up or can be used as a burnout/finisher at the end of your arm training! Give it a try and let me know what you think!? Like, comment, and share your thoughts and feedback!! . . #ChapterUFitness #CUF #TUTrophyTraining #healthylifestyle #f4f #fitnessjourney #roadtorecovery #DASambassador #BuckedUpSupps #ironaddict #flexibledieting #macros #beardgang #fitlife #fitfam #fitspo #buildfastformula #VasoBlitz #onlinecoach #personaltrainer #weighttraining #gains #tricepworkout #floridafitness #naplespersonaltrainers #performancetraining at Bonita Springs, Florida

0
@teamfflex

Tick tock tick tock... it’s #throwbackthursday 😂💪 . . @theliftfactory . . 🔥TRAIN WITH ME ONLINE FOR FREE🔥 . ✅Link in bio check ❗️ . 🌎 Wide online coaching @TeamFFLEX . 👉 Multi certified with 8 years experience . 📱Custom to you mobile coaching app . 💪 Custom training and nutrition plans . 🏆 No BS (🍪 cutter) competition prep coaching . 👊 Non competitor programs . 💯 All Natural Athletes . 💥 Real and lasting results . 👍 Building Lifestyles not extremes. . 🥇TeamFFLEX.com Link in bio! . 🔥 Link In Bio 🔥 . . #TeamFFLEX #FunctionalFLEXFitness #6figurefitcoach #personaltrainer #onlinetrainer #onlinecoach #coach #Ryanmilton #contestprep #prepcoach #npcbikini #bikinicompetitor #npcbikinicompetitor #bodybuilding #ocb #wnbf #wbff #mensphysique #figure #iifym #flexibledieting #npc #Lasvegas #Fatloss #musclebuilding #fitness #Fitspo #Fit #Fitnessmotivation at Las Vegas, Nevada

0
@marge_lifts

Had a blast tonight trying out pole dancing for the first time! @thewatermelonstudio @rebecca.charlotte.leigh 💕 @brodair how did I do? #poledancing #lululemon at The Watermelon Studio

1
@nataliehayesfitness

🏃🏻‍♀️Should you be doing cardio? 🏃🏻‍♀️ . Things cardio can do: -Improve your cardiovascular health -Release endorphins -Expend a small amount of energy (calories) . Things cardio cannot do: -“Burn off’” the food you ate this weekend -Boost Metabolism -Improve body recomposition . The amount of calories you burn in a day (Total Daily Energy Expenditure or TDEE) is influenced much more by these other factors🤓: . Basal Metabolic Rate: (~60%) This is the energy it takes to keep you alive if you were to lay down all day and not move a muscle. It’s the largest designer of our TDEE. And you can influence it by... yup, putting muscle on your body. . [Muscle takes ~double the amount calories to maintain than fat does.] . Non-Exercise Activity Thermogenesis (~20%): Having an active lifestyle where you walk around at work, park far away at the store, even talk with your hands, has a much larger effect on TDEE than your cardio session. . Thermic effect of food- TED( 5-10%) : digestion takeS energy, it gets that energy from the food you eat. Kind of ironic. 😆 . Exercise Activity Thermogenesis (10-15%): Calories burned by exercise. . Only 10-15%! . Remember that they next time you want to book 10 spin classes in 10 days. . Could you be using that time to boost a much bigger influencer of TDEE (BMR) by building muscle? . I do cardio 2-3 times a week because I enjoy it, but nutrition drives my fat loss goals. 💯💯 . How often do you do cardio?? What has your experience been? . #nataliehayesfitness at Indianapolis, Indiana

1
@one1brands

We've almost made it to the weekend. Go ahead, treat yourself on #HotCocoaDay

2
@kypros1

Do your gym’s machines have seat belts? 🤔 . Rarely do I see them being utilized (probably because it takes an extra 19 secs to set up), but the seat belt is a great tool to take advantage of if you have access . Why? ➡️ Increased restraint -> increased stability ➡️ Reduced energy demand from other joints which would be required in the absence of the belt for creating stability ➡️ More energy to put into creating force = increased force production + output ✅ More gains

3
@wafflewithsocks

225 3x8 and some deadlift variations @jacr_83 the last vid is for u raquoons @qui_gon.trenn @q.ueen @pete_thegreek @liftingszn @derp_lifts @byle_marquis #BBPL #BentBarPL #JanIsTheOwl

4
@weighless_livemore

A program that can reverse all the festive indulgence right back? . Well actually, it’s even better than that. . You’ll end the program feeling better, looking better and much more energetic than you were in November. . Yes, way before the festive season started. . And all that in 3 weeks. . Just to make it clear ‘a program’ doesn’t mean a diet. . And yet you will clear your body from toxin, wave goodbye to a few kilograms and feel like you are on fire 🔥. . Interested? . Say ‘YES’ in the comments. , #juicingforweightloss #weighlesslivemore #dietfood #juicing #detox #weightlosstransformation #weightlossjourney #weightloss #weightlossmotivation #diet #dietingtips #flexibledieting

0
@flexibledieting4lyfe

@nutrithority Vanilla 🍦Isothority Protein Blondies!! . I’ve been wanting teams this recipe from @jens_macros page for a LONG time! Finally got around to it (plus 3 OTHERS today 😜👩‍🍳) and let me tell ya, these are awesome!!! I’m going to use them as preworkout treats bc the macros are just perfect for me!👌🙌 . Recipe!👇 . 🍦64 grams @nutrithority Vanilla Isothority (code Karol saves ya🤑). 🍦168 grams nonfat plain Greek yogurt. 🍦1 large egg. 🍦80 grams unsweetened applesauce. 🍦60 mL unsweetened vanilla almond milk. 🍦1 tsp baking powder. 🍦1/4 cup sweetener (I did 40 grams regular sugar). 🍦1 tsp almond extract. 🍦Pinch salt. 🍦5 grams Christmas sprinkles . 👩‍🍳Mix dry ingredients together and wet ingredients together. Add dry to wet and mix with whisk. Pour into a parchment paper lined 8x8 baking dish and bake at 400 for 15-16 minutes. Cut into 9 squares . 🍦Macros per square. 🍦9 C/1 F/8 P 74 calories . For more fun, delicious, and awesome recipes, check out @jens_macros page!! She posts a ton of awesome macro friendly recipes!!🤤🤤🤤 . . #nutrithority #nutrithorityrecipes #macrofriendly #macrofriendlytreats #macrofriendlydesserts #macrofriedlyblondies #iifym #iifymtreats #iifymmeals #iifymrecipes #instarecipes #instafood #instadessert #instayum #flexibledieting #flexibledietinglifestyle at Affton, Missouri

1
@jmccloud81

Haven’t done weight training constantly in over a year. I know I’ve lost some muscle mass so my BMR and TDEE are not as high as they used to be. I’ll start my macros here and adjust accordingly. #fitness #weightloss #tkd #taekwondo #strength #health #iifym #flexibledieting #workout #martialarts #workout

0
@evanlepage18

🥞🍫 IIFYM GIANT PANCAKES 🍫🥞 Aller, ce soir, ça sera encore un gros pancake. Bien sûr les inséparables sont au rendez-vous. Banane-peanut butter😍 Et j’ai mis avec un mini Snickers et un biscuit au M&m’s. Parfait pour bien dormir cette nuit!!👌👌 Bonne soirée les amis!!😉 #lowcal #foodporn #healthy #snack #flexibledieting #chocolat #predodo #diet #pancake #peanutbutter #m&m’s #banana #snickers

0
@little.fitgirl

➰ FAT ➰ - Des oeufs, du saumon, des myrtilles, des pousses d’épinards, de la romaine, des oignons et du faumage 🥙 - Je reviens bientôt, bientôt, bientôt 😘 - #gainz #metamorfose #bodytransformation #moyivation #lunch #eat #veggie #bodypositive #bodygoals #goals #girlgoals #nopainnogain #teamshape #dinner #recovery #sportislife #fitnessgirl #fitfun #eatandtrain #musculation #motivation #salmon #eggs #hiit #dinnerdress #iifym #flexibility #flexibledieting

3
@alexheywoodpt

I don't know how many times I have had a client tell me, "I didn't realise how much I was eating and drinking" Until I finally convinced them to track their eating for a week. What is important to remember when trying too lose fat or gain weight is: ➡Eat an approriate amount of calories and protein for your goals and weight. (10-20% calorie defecit with around 2g of protein per kg of body weight) ➡Track your eating in some form ➡Weigh and measure your foods and alcohol 🍸 ➡Google food and alcohol before you eat out ➡Make a plan and STICK too it ➡Exercise regularly with an emphasis on resistance training ➡DO NOT compare yourself to others! Only compare YOU to YOURSELF. There are too many factors involved to be able too compare yourself to others. ➡DO NOT think the next fad diet will be the answer (there are no magic bullets) Remember that everything adds up. Even if you are eating healthy. Even if you don't drink that much. Even if you are exercising regularly. If you struggling to lose weight and aren't tracking your food. Do yourself a favour download a calorie tracking app like #myfitnesspal Or even just find an online calorie calculator, then google the calorie content of your food and keep a rough track on a notepad (this is what I often do) If you are still struggling with how to go about this or losing or gaining weight, please feel free to DM myself or @focusedfitnessmelbourne for more help. . . . #strength #fitness #personaltraining #fatlosstips #weightlossproblems #strongnotskinny #motivation #mensphysique #ausfitfam #gym #bodybuilding #aesthetics #iifym #gains #flexibledieting #instafitness #fitspo #fitfam #instadaily #igdaily #nutrition at Focused Fitness Melbourne

0
@tea.to.triceps

GIVEAWAY 🎁 You all asked for it so here it is! A give away of products that I actually enjoy, use myself, and have given great reviews to. I'm not giving away some bs that I don't use myself - all of this stuff is awesome! Thank you to @leydenssportsnutrition and @bodyfirstnutriton for providing these epic things 🎄RULES🎄 1.Like this photo & be following me 2.Tag a friend in a comment. One tag per comment, but you can comment as many times as you want for more entries 3.Optional: Bonus entry if you re-share this post on your instastory The winner will be announced on Tuesday the 18th of December. 5 days! THE PRIZE 🎁 A protein bar selection box from @bodyfirstnutrition containing bars I've rated a 9 OR A 10!!! 🎁A box of the new Candycane Battle Bites (I haven't posted the review yet but spoiler alert: they're awesome) 🎁 Two boxes of the nano protein pancakes one box of vanilla & one of peach (I love these, high quality protein & yum) 🎁 Protein pancake mix! Whoever wins this should absolutely be using this to make my protein cookies ;) I actually have this mix at home and use it in my cookies frequently - Two shakers, because like I said in my gift guide you can never have enough 🎁 A box of protein cookies (honesty: I have not reviewed these yet so I can't rate them! So whoever wins plz let me know what these are like) 🎁Bolero water flavourings - I use these nearly every day! I have a sweet tooth as we all know and I find these so handy to get water in; nicest water flavourings I've ever had tbh 🎁Travel bottles! This seems random as the rest is food but I was trying to pick bits that I mentioned in my gift guides and this one for me is a gym staple ❤️ Good luck to everyone who enters! Entries from Ireland only ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #fitnessgiveaway #giveaway #proteinbar #highprotein #fitness #nutrition #macros #iifym #flexibledieting #intermittentfasting #bodybuilding #ifitfitsyourmacros #instafood #irishfitfam #irishfitness #healthysnack #fitsnack #ukfitfam #fitspo #weightloss #foodporn #fitfood #healthyfood #healthyeating #healthychoices #gymlife #girlswholift

69
@livingwellwitharielle

It may be cold AF outside❄️, but that’s never gonna stop me from loving smoothie bowls 😋 This dreamy chocolate banana smoothie bowl is made with @rootznutrition chocolate banana nut superfood protein! Blended with frozen cauliflower, frozen banana, and some raw cacao powder. 🍌 Topped with banana, almond butter, chocolate coconut chips and hemp seeds! Hope you are all having a wonderful Thursday! at Kiel

18
@christaalexandra_rnc

Leave it to @blacklisted.hq to always provide something new that makes me feel both incredibly uncoordinated and sore . . . . . @kylespears90 just how incorrect are these? 😂 . . . . at Lynchburg, Virginia

1
@fitnessuniversitario

E hoje teve treino de novo! Galera que for de Santo André e quiser colar pra treinar junto, to na Smart Fit do Grand Plaza Shopping! • Pra quem acompanhou os stories viu que ontem tirei a barriga da miséria bum rodízio de sushi (comi pra caralho) e vou falar pra vocês, o físico respondeu muito bem no treino de hoje! • Recuperando um pouco da qualidade, força em dia e eliminando um pouco de água, o treino de hoje foi: • Panturrilha 8 séries; Barra fixa 5 séries; Pulldown na corda 4 séries; Remada máquina alternando pegada pronada e neutra 4 séries; Puxador frontal com triângulo 4 séries; Remada curvada 4 séries; Crucifixo inverso 4 séries; Bíceps máquina unilateral 3 séries; Rosca direta 4 séries; Rosca concentrada 4 séries. • É um treino MUITO volumoso, mas tem que ter em mente que não durou 1 hora, fora que toda aquela montanha de comida e carbo ingerida ontem proporcionou um ambiente favorável pra descer a lenha hoje no treino. Seja esperto, comeu demais? Treine ainda mais no mesmo dia ou dia seguinte, vai ver a mágica acontecer. • Já treinaram hoje? at Smart Fit

4
@tinygirl_vs_weights

🌸The kind of breakfast what’s worth waking up for 😍

2
@rorofitgirl

Do good things for yourself and watch the world open up to you ✨

1
@john_has_abeard

Video clip from today's #chestandtricep training session. This is a compound set that shreds up the entire pectoralis region, and also recruits the anterior deltoids and rotator cuffs for mobility and stability during the set. The set is comprised of simaltaneous/bilateral dumbbell chest press and fly, alternating sides as far as which is performing a DB fly or DB press movement pattern. Give it a try and let me know what you think!? Like, comment, and share your thoughts!! . . #ChapterUFitness #CUF #healthylifestyle #f4f #fitnessjourney #roadtorecovery #DASambassador #BuckedUpSupps #ironaddict #flexibledieting #macros #beardgang #fitlife #fitfam #fitspo #buildfastformula #VasoBlitz #onlinecoach #personaltrainer #weighttraining #chestday #newbeginnings #floridafitness #naplespersonaltrainers #functionalfitness at Bonita Springs, Florida

0
@team3i

I gotta admit, I have much love for @biolayne and the stuff he puts out 🙌🏾 - @Regran_ed from @biolayne - “You can gain fat even in a caloric deficit if you eat carbs!” 🙄. More bullshit from low carb zealots. What does the data say? Check out this image from my upcoming ebook Fat Loss Forever with @peterdbaker which demonstrates all the known studies that examine low carb vs low fat when protein and calories are equated and how they effect metabolic rate and fat loss. . Most individual studies show no difference when calories and protein are equated. When you combine all the data points as done by Kevin Hall in his meta-analysis “Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition” they found a small benefit to LOW FAT, not low carb for fat loss and energy expenditure. . Now this small difference does not trump adherence and if you find a low carb diet is easier for you to stick to then you should do that. But are you going to gain fat in a caloric deficit ‘becuz insulinz brah’... no, and if you believe that I have a bridge to sell you. . Fat Loss Forever is only a few weeks away. Get ready for the first book to truly teach you the most important steps to losing weight and keeping it off as shown by science! No BS! - #regrann

1
@spell_fitness

#TBT one year of doing the same thing every day. 😝. I drink a ton of water. I eat a ton of protein. I lift weights 5 days a week. I drink wine and love on my family. I try to get a decent amount of sleep #WishfulThinking 🤪. Point is...you guessed it: #ConsistencyIsKey . Quit quitting on yourself and just keep at it. at Colorado

3
@amybrackenxx

Mad what cleaning up your diet, getting your meals in and training hard can do🔨🦍

5
@the_raw_gym

#Repost @ginamarie.fit ・・・ If you’ve followed me for a while, you’ve probably already seen these photos a handful of times, but a lot of people have recently ask me if I’ve always been fit, so I wanted to go ahead & share my transformation again. 💁🏻‍♀️Swipe for more ➡️ . The first photos were taken in 2012, the last photo was taken in 2017. It took me 5 years to figure things out and learn how to be consistent, but this transformation probably could’ve been made in 2 years, had I had the knowledge I do now. . So what did I learn in 5 years?🧠 1. How to count macros. This was THE #1 thing I can credit my transformation to. 2. The importance of protein. 🥩 When I did count my macros for the first time, I logged 2 eggs, a chicken breast, and some Greek yoghurt for the day, which I thought was enough protein. 🤦🏻‍♀️But it added up to about 50 grams, which now I know I need to eat nearly 3X that amount to maximize muscle growth. 3. Weight lifting > Cardio when it comes to weight loss. 4. Starving myself was slowing down my metabolism and making me gain weight when I returned to eating normal. ♨️Restricting food leads me to binge eating at night. 7. Carbs are not the enemy. ❌ Too many carbs can make you retain water & bloat, but the right amount fuels your body for workouts, fuels your brain as it runs off glucose, and controls your blood sugar as long as you eat complex carbohydrates. 8. Always. Lift. Hard. Whether you’re doing heavy weights or light weights, you should always be struggling. Weight lifting is not meant to be comfortable. DM me if you’re ready to make your own transformation & want my help! 💕💪🏻 . . . . . . . . . . #bikinicompetitor #fitnessmotivation #girlsthatlift #girlswithmuscle #tampabay #texastech #npc #npcbikini #peakweek #iifym #shredded #physique #npcbikini👙 #fitspo #fitfam #selfcare #npctexas #alphalete #ifbbbikini #flexibledieting #summershredding #maximummusclereport #ghostlifestyle #onlinecoach #npcflorida #bikiniposing #bikinifitness #alphaleteathletics

0
@rosta_fitness

5 sets of 3 with 160KG! 😇 Putting all of that extra fat to good use! 😃 at Infinity Fitness

4
@musclemadebypancakes

I post workout selfies to inspire, educate and motivate others. Not because I’m self centered, not because I think I look like hot shit (well sometimes I think I look good so ima post it on those rare days I feel myself), not because I want attention. I post my morning workout selfies so that maybe it will inspire someone to get off their ass and get to the gym instead of lay in bed, instead of staying home all day on the couch. Because if I can do it, so can you. I post to inspire others. No matter where you start you can make changes to your mind, body and soul through physical activity. I try to share my knowledge and education and thoughts with y’all, to help as much as I can, because sometimes people can be misinformed, people can feel like they’re the only ones going through stuff, and I’m here to show you that you’re not. I post for my own accountability, because it helps me get out of bed every morning at 4:30am. I’m not one to put energy into negative blows at me because when you do that, you only make situations escalate, and if you ignore it, usually it just goes away, but sometimes people make fun of me for posting my workout selfies daily, and sometimes it makes me feel like I’m doing something wrong, and the I step back and thing about my why, and remember everything above I just expressed and that people negativity isn’t worth worrying about. Be you. Be weird. Do things out of the ordinary. Do what makes your heart and soul thrive, and what makes a positive impact on people, even if it’s just on one person.

3
@biolayne

“You can gain fat even in a caloric deficit if you eat carbs!” 🙄. More bullshit from low carb zealots. What does the data say? Check out this image from my upcoming ebook Fat Loss Forever with @peterdbaker which demonstrates all the known studies that examine low carb vs low fat when protein and calories are equated and how they effect metabolic rate and fat loss. . Most individual studies show no difference when calories and protein are equated. When you combine all the data points as done by Kevin Hall in his meta-analysis “Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition” they found a small benefit to LOW FAT, not low carb for fat loss and energy expenditure. . Now this small difference does not trump adherence and if you find a low carb diet is easier for you to stick to then you should do that. But are you going to gain fat in a caloric deficit ‘becuz insulinz brah’... no, and if you believe that I have a bridge to sell you. . Fat Loss Forever is only a few weeks away. Get ready for the first book to truly teach you the most important steps to losing weight and keeping it off as shown by science! No BS!

29
@badgal_lexyyy

🍳Breakfast Goals 1 Cup Egg Whites 1/2 Cup Bell Pepper 1/4 Cup Purple Onion 3 Tbsp Green Goddess Dressing This is my #breakfast staple! I like to eat 1/2 cup of rolled oats on the side too! #fuelme Macro Breakdown: Protein: 27g | Carbs: 10g | Fat: 4g ————————————————— #athletes #eatwell #livebetter #nutrition #flexibledieting #sportsnutrition #breakfasthack #protein #eatmore #nutritionist #health #wellness #wholefoods #healthy at San Diego, California

0
@runner_gal_mom

Blueberry breakfast cheesecake is now a new staple in my morning rotation! Holy smokes is this thing delicious! It kept me full until lunch, for sure 👍😋 @looneyforfood is a genius for coming up with this beautiful creation of oats and cheesecake, and I can't wait to make it again, possibly with a different fruit OR making it a pumpkin cheesecake next time! Macros for this particular one: 37C 7F 14P (270 cals). . . . #blueberrybreakfastcheesecake #cheesecakeforbreakfast #oats #morningoats #iifym #flexibledieting #dessertforbreakfast #fuelyourrun #HungryMommy #HungryTeacher #hungryrunner #goodeats #treatyoself #BreakfastIsMyFavorite

0
@mrs.herrod

💥 BOMB BOOTY 💥 . . I honestly had so much fun with this workout! . . LETS GET IT RIGHT & TIGHT LADIESSSS! 🍑 . . Okay, I’m just too excited 😂 Your bum is great as is 👏🏻 But IF you’re lookin for a booty workout, here ya go ☺️💕 . . 1️⃣ Backward Stepping Lunges- 10 on each leg. When standing up, push through your heel. 2️⃣ *Superset* Glute Bridge, then Clamshells - 20 reps each. 3️⃣ *Superset* Leg Extensions, then Leg Curls - 10 reps each. 4️⃣ *Superset* Cable Kickbacks - 12 reps each leg, then Dead Lifts - 10 reps. . . I did 3 sets of each 👆🏻 . . So sorry I don’t have the video for the deadlifts...but I did a tutorial on them a few posts back 😉 . . 👉🏻 WHAT IS A SUPERSET? Basically when you don’t rest in between 2 exercises. . . New leggings are Yogalicious Lux and SUPER comfy! I found them at Marshall’s ✨ . . Bands are @belusactive ✨ . . Song is Uproar by Lil Wayne 🎵 . . Join my closed Facebook group for lotsa free content & resources 👉🏻 link in bio ✨ . . Please like this post & tag a friend who wants a BOMB BOOTY! 💥 . . . . #bombbooty #yogalicious #glowup #bingeeating #bingeeatingrecovery #flexibledieting #intuitiveeating #girlswithmuscle #fitfam #workoutmotivation #girlsthatlift #fitnessmotivation #bodypositivity #bodyconfident #flexonem #fitnesstraining #workoutfun #weightlosstransformation #weightlossjourney #bossbabe #womenempowerment #gymgirlvids #workouttutorial #exercisetutorial #workoutvideo @gymaesthetic @gymgirlvids @fitfemalevideos @gymtears

0
@myforevergoal

Macro Throwdown Episode #6: Popcorn‼️ . Who loves them some Popcorn?? 🍿 Once you start, it’s hard to stop. . . **How many people actually pay attention to a serving size that’s listed on a Nutrition label? Personally, we don’t always pay attention. Life gets busy. So lets see how close we can actually get to what those serving labels say with this episode of Macro Throwdown. . . #popcorn #snack #popcornanonymous #macrothrowdown #goodmoodfood #flexibledieting #holidays #progressnotperfection #lifestyle #forevergoal @ash_newell

0
@bryansprogress

When you see the mailman walking your way with your @1stPhorm supplements in hand! 👏🏽👏🏽👏🏽 - #TBT

2
@yvette.cassandra

Super sweaty yoga session today, but I guess that's to be expected when you go to a heated studio 😂. . I realized today why I love fitness: it's uncomfortable. It forces you out of your comfort zone. I'm a real stubborn chick and when my body says "I can't" I have to prove that wrong, I have an inherent need to overcome to "prove 'em wrong", even when "they" are "me." There's a true sense of accomplishment after every hard training or yoga session knowing I overcame some small obstacle. Do I fall during yoga class? Absolutely, but all that does is make me want to try again. Not every attempt is a success, most aren't actually, but I show up and I try real f*cking hard every damn day. That's what keeps me in the gym and on the mat day in and day out. I like feeling accomplished. . I conquered a hard thing today. Did you? •••••••••••••••••••••••••••••••••••••• 🏋🏻‍♀️ Want to create a sustainably fit lifestyle? Click the @fitbodyfusion link in my bio and request me as your coach! •••••••••••••••••••••••••••••••••••••• @blackstonelabs_official stack: 3-Whey, Hype Extreme, Resurgence, Adrenal Care, Trojan Horse, & Growth - 20% Off: Yvette.Cassandra . . . . #FitBodyFusion #BlackstoneLabs #bikiniathlete #bikinicompetitor #flexibledieting #girlswholift #fitforlife #yoga #fitnessmotivation #girlswithtattoos #iifymgirls #inkedbabes #inkedgirl #npcbikini #npcbikinicompetitor #tattooart #tattooedgirl #tattoos #BSLsponsoredathlete #ptulaactive yogapractice #yogajourney #yogafit at The Madison Improvement Club

7
@pamflexfit

Macro Throwdown Episode #6: Popcorn‼️ . Who loves them some Popcorn?? 🍿 Once you start, it’s hard to stop. . . **How many people actually pay attention to a serving size that’s listed on a Nutrition label? Personally, we don’t always pay attention. Life gets busy. So lets see how close we can actually get to what those serving labels say with this episode of Macro Throwdown. . . #popcorn #snack #popcornanonymous #macrothrowdown #goodmoodfood #flexibledieting #holidays #progressnotperfection #lifestyle #forevergoal @ash_newell

0
@marcwmorris

This is Andy. . Andy has checked in with me every Thursday for the last three years. . When we started together he was a lot like you. He was motivated to change his life - he started exercising and watching what he ate. But he was still having a hard time getting leaner and improving his energy levels. . His diet was pretty typical - "coffee at breakfast, two sandwiches and soup or pasta salad for lunch, meat and a starch and vegetable for dinner", but found himself 30-40 lbs overweight. . So what did we do? . We added awareness around what he ate. He hasn't tracked his diet every week for the last three years, but has for most. By taking a further look at how food translates into calories and macronutrients, he has lost ~40 lbs and kept it off for 3 years. . If we expect people to be able to set up a personal finance budget and follow it to success, there is NO reason we can't do this with nutrition as well. . He's also gotten much better at eating intuitively when he isn't tracking, a skill he wouldn't have developed without a heightened awareness around food. . Fantastic work, Andy. Your progress reaffirms the power of nutrition in our lives. . #polyhealth #flexibledieting #thursdayswithandy at Saskatchewan

1
@operationfindmyabs

So yummy and so easy. @thetransformapp @questnutrition

1
@olga_o_coach

I gave a public talk today! It was not as scary as I expected it to be. Thank you LesMills! It was video recorded😱 So I will be able to share it hopefully soon! . The talk was about staying healthy in the office. In the face of deadlines, stress and people sharing sweets with you. The key is to avoid all or nothing approach. Here are some small changes that we all can do, the 20% of effort that provide 80% of result. . Sandwich for lunch? – Don’t buy crisps and juice with it. Substitute with apple and salad. Free pizza on Friday night in the office? – Eat heaps of veggies for lunch and breakfast Fancy some pasta? – Add more chicken breast/Quorn (for vegans) and vegetables. Fancy a cake? – Go for lower calorie meals for the rest of the day. No time for the gym? -Move more outside the gym. No time to move more? – Eat fewer calories. at O'Coach Fitness

1
@smurray_32

What do you snack on in school? ➖ Studies have shown that macronutrient composition of most snacks is often higher in carbohydrates & lower in protein than main meals (Summerbell et al 1995, Bellisle et al 2003). This therefore means that, if you are struggling to achieve adequate protein per day, focusing on increasing the protein content of your snacks (that is if you have any) can be a great, easy dietary manipulation in order to help increase your daily total up to the required 1.6-2g/kg for making gains in muscle (Phillips 2007, Helms et al 2013). ➖ Furthermore, when on a cut, studies have shown that, when compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food intake (Ortinau et al 2014) thus highly beneficial for creating the calorie deficit required to lose fat (Hill et al 2012). ➖ So here are some easy ideas for high protein snacks that you may wish to consider if struggling to reach your required protein targets for the day and/or are struggling with hunger on a diet: ➖ • Protein bars • Protein powders • Tuna • Yogurt • Beef jerky • String cheese ➖ All of the above contain high amounts of quality protein per serving & can even (if the serving is large enough) have you take advantage of stimulating MPS (Norton & Wilson 2009, Areta et al 2013)an EXTRA time throughout the day which you may not have had when snacking on skittles.  Comment below if you’d like some more ideas. ➖ For those asking, the new video will be dropping tomorrow (new upload schedule is going to be every 4th day from now onwards) ➖ Link in bio for the latest one if you missed it (always plug)🔥

10
@fitbarva

[SWIPE LEFT] Instead of your regular Biggest Loser Challenge, we are doing something a little bit different. Get ready!!!!⠀ Instead of your regular Biggest Loser Challenge, we are doing something a little bit different.... Introducing the Ultimate Fat Shed Biggest Loser Challenge to win CASH!!! To register cash app registration fee to $FITBARVA or click on the link below...look for the Biggest Loser Flyer and register there. Once we receive your registration we will add you to our online Facebook group! Let’s get ready to SHED these POUNDS and earn some CASH!!! Who’s READY? https://squareup.com/gift/7ZSYFKDT2KRKW/order .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ #fitness #fitfam #health #healthy #workout #motivation #weightlossjourney #fitspo #exercise #fit #gym #fitnessmotivation #diet #eatclean #getfit #weightloss #biggestloser #weightlossmotivation #flexibledieting #losingweight #weightlosstips #diettips #weightlosshelp #nutrisystem #weightlossideas at Portsmouth, Virginia

1
@myfitmommylife

Se ce l'ho fatta una volta, ce la farò una seconda ed anche un terza se mi capiterà di ricadere. Non sono invincibile e mai pretenderei di esserlo. Non mostro solo i miei periodi belli, perché nella vita come nello SPORT non esistono solo quelli, e credo sia giusto essere sinceri con gli altri e con sé stessi. Il #BODYBUILDING è bello perché ti mette sempre davanti alla cruda realtà dei fatti. Tutto quello che ti capita nel tuo personale rischia di mandare in frantumi mesi e mesi di lavoro. Questo sport ti mette costantemente davanti alle tue debolezze. Ci sono giorni in cui ti senti davvero IMBATTIBILE, ti senti una forza della natura e che niente e nessuno ti può fermare! Poi capitano invece quei periodi in cui tutte le tue insicurezze vengono a galla, ti sfoghi sul cibo, smetti di allenarti, ti vedi malissimo.. E cadi in un circolo vizioso dal quale poi è difficile rialzarsi. Ma quando lo fai, e se ci riesci, la consapevolezza che acquisti è indescrivibile. L'amore che si deve avere per questo sport deve essere grande per ricominciare tutto da capo. Eppure lo fai! Lo fai perché credi in te, perché ti vuoi bene, ma soprattutto perché sei consapevole delle tue capacità. E quindi nulla io da oggi riparto. Riparto da me e per me stessa. Come ho sempre fatto. Perché se non ci pensiamo noi a noi stessi, non lo farà nessuno. Imparate a volervi bene. Sempre. Amatevi e prendetevi cura di voi, del vostro corpo, della vostra mente, ma soprattutto della vostra anima! #nonsolofitness #fitnessblogger #fitnesscoach #fitnessaddict #fitnessmotivation #fitnessmodel #fitnessgirl #bodytransformation #bodybuilding #bootyday #countingmacros #iifym #flexibledieting #intermittentfasting #ifbbitalia #bprnutrition #mammafit #fitmama at Bassano, Veneto, Italy

0
@ash_finds_health

I’ve never tried these bars before, but when I saw that they had limited edition flavors I just HAD to buy a couple 😍! I tried both this one and the dark chocolate peppermint one 🍫, and after having both I will most DEFINITELY be buying more bars and trying other flavors 👍! ~ • • Sorry I’ve been absent on here lately, I’ve just been SO busy studying for finals and getting the last of the work done for the semester 🥳. I had two finals today and I think they went okay (I hope 😬😅)! I just got out of my Biology Lab exam and woah....😳....So we will just have to see I guess 🤷🏻‍♀️. But no matter what grades I get back I know I worked my BUTT off this semester and I’m going to be proud of myself no matter what! I also need to remember that it’s only my first semester in college, it’s okay if I don’t do perfect or get a 4.0 gpa! Anyway I’m gonna go back to the dorm and take a nice long and much needed nap 💤. I only have one more final to do, but it’s a take-home exam so I can do that anytime tonight or tomorrow. But then I’m done for the semester 🙌! I’m heading home tomorrow and I can’t wait 😊. Have a great rest of your day everyone and I hope all you college students out there are getting through the week okay 😘.

2
@provost_jr

✖ Bolwcake Salé au Thon sur son Pavé de Riz accompagné de Légumes 👌 _ _ 50g de Fromage Blanc _ 40g de Flocon d'avoine _ 1 Oeuf _ 100g de Thon _ 60g de Bolognaise _ 5min au Micro-onde _ _ Merci à @fit_jo_33 pour sa Recette 👏😃 #healthy #healthyfood #foodlover #food #bowlcake #dinner #alimentation #flexibledieting #flexible #kcal #love

2
@lauriechristineking

Why I Elected to Not Become a Registered Dietitian. ___ I went to college with the intention to be come an RD. I wanted to help people. To get to the bottom of my own personal thyroid issues. To help others in my position never be in my position. • Never imagined in my wildest dreams I’d pay so much $$ to sit behind a desk & learn outdated material. Intern under 14 dietitians that were the farthest picture from health. Learn about the freaking food pyramid or how low protein/high carb/low fat diets were supreme. Witness diets being prescribed to people that were probably just making them more sick (cuz eff yeah 1200 cal plans, jello, & ice cream cups). • Is this everyone’s experience? I sure as fuck hope not. Are there good dietitians out there? Yes. Are schools teaching more up-to-date science & methods? I pray so. • I couldn’t personally justify pursuing a Masters, working/intering for free for 2 yrs, & spending months studying/taking a test to get letters behind my name. Eventually I would have been able to open a practice to counsel as I pleased, but it just didn’t just make sense. I still wouldn’t do it. • I also hate the idea of meal plans. I don’t care if someone can follow directions on a damn piece of paper. I care about if we can enjoy cake on our bday & not feel guilty, navigate holidays without stress, or teach our kids how to eat well & be equipped to crush life. So I sure as shit didn’t care about having the ability to write them. • I don’t believe we can have just diet, or exercise, or lifestyle/environment. We need all, + good hormones and mental health.. So I’m loving my current medley of gym programming, coaching, & education to others. • I read heaps of books, spend a lot of time in Pudmed, & love blogging because it forces me to learn and research. But I want to keep growing between the ears. • Any suggestions on certs, seminars, or programs? Currently looking at becoming a Nutritional Therapy Consultant (NTC) but would love feedback, esp since its a $5000+ adventure. If you have others suggestions, feel free to drop em. @musclenerds_health is currently on my radar too. • Happy Thursday friends. Love to hear your thoughts & suggestions. at Austin, Texas

26
@povertybenchpeter

280kg 616lbs @ rpe super easy barely an inconvenience. at Physique Fitness

3
@luca_frank91

non voglio fare il classico post su "Consigli per come rimanere in forma durante le feste" , sono sempre le stesse cose dette e ridette. Mi sembra scontato che a meno che voi non siate in preparazione o abbiate servizi fotografici a breve, potete tranquillamente godervi Viglia, Natale e Capodanno mangiando serenamente senza calcoli con i vostri cari. . Ma non fate l'errore di lasciarvi andare del tutto in questo periodo! Non dite :"Ma si tanto ormai rinizio da gennaio" "Alle feste non si può non mangiare", è successo anche a me in passato. Se continuerete ad allenarvi e rispettare il vostro piano alimentare, potrete godervi in tranquillità i giorni di festa, limitando i "danni". . In più inizierete l'anno nuovo con un fisico più asciutto e proiettati per raggiungere i vostri obiettivi fisici nel 2019! . In un mese si può fare tanto! Non fatevi influenzare da parenti o amici, focalizzatevi sul vostro percorso! . #christmas #focus #diet

11
@luca_frank91

Come leggevo ieri in un post di @jackgaddfitness, per diventare forti in palestra serve persistere ed essere costanti! . Molte persone non riescono a progredire ed ottenere risultati perché vogliono tutto e subito.. non riescono a mettere quei 5 o 10kg in più sul bilanciere nello squat o nella panca, in 1 o 2 mesi e allora decidono di mollare quell'esercizio. NIENTE DI PIÙ SBAGLIATO! . Datevi tempo, date il massimo in ogni sessione, mangiate e riposate a sufficienza e siate costanti! Progredire nei multiarticolari non è facile, altrimenti tutti riusciremo a squattare 200kg o fare 140kg di panca dopo qualche anno di allenamento. . Tutti i più grandi agonisti natural, come per esempio @ben_howard_wnbf_pro, hanno fisici costruiti con anni e anni di allenamento duro su esercizi base.. no cose complicate, solo duro lavoro ripetuto nel tempo! . Oggi mi porto a casa un altro piccolo pr 180 kg x 5 4 5 4 nello stacco touch & go! "Una promessa è una promessa" cit. @orguamentale 😈 . #deadlift #trainhard #consistency at Viktory Palestre

11
@mikeduffyspersonaltraining

Shoulder Injury? Can’t do overhead Triceps work? Try these Triceps Long Pulls to hit the long head of your triceps. You can change the angle of pull to accommodate your shoulders. Higher angles = less shoulder strain.

10
@erhaeggandcheese

Sometimes you're just hungry🤷🏻‍♀️ I wasn't feeling creative today and would like something quick quick quick for my lunch. Decided to have some sweet baked potato and beef. Wasn't feeling like chopping any onion or garlic either soooooooo I dumped a bunch of seasoning to my beef (s&p, red pepper flakes, cayenne, cumin, turmeric,... lol literally random seasonings). Topped everything on a bed of spinach. The meat tasted good so win for me! at Penn State

3
@erhaeggandcheese

A yummy and nutritious lunch doesn't need to be complicated. I had a bowl of spinach topped with some baked bbq rubbed chicken breast and spiced baked sweet potato fries. Drizzled the bowl with some tahini sauce and a lil bit of lime juice. Yum yum in my tummy! at Penn State

9
@bobby_h_nutrition

Post workout lunch today was a lovely Chicken and Bacon Special. . White bread ... ready to spike that insulin 😏🤗😎 . #postworkoutmeal #whitebreadmakesyoufat

3
@bobby_h_nutrition

Home Made Beef Stew . #autumneating #beefstew

14
@bobby_h_nutrition

Long. Hard. Day. 💻🖱⌨ . Night 🌛 . #bedtime #nightnight #backatittomorrow

17
@erhaeggandcheese

Been lazy with my meals and always in the mood for something quick and fulfilling sooooo here it is, scrambled eggs with bacon, avocado, and steamed brussel sprouts topped with @traderjoes everything but the bagel seasoning. Oh and one new thing that I learned about myself >> I don't like brussel sprouts😅 at Penn State

4
Next »