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@bowlbodyandsoul

🔹STARTING A NEW FITNESS JOURNEY?!🔹 . Define what targets you want to hit over the next 3-6 months. . If you just rush in and say “I want to lose weight” or “I want to bulk up”, chances are you’ll be derailed as soon as you have a few distractions outside the gym, or you’ll just get bored. . If you set goals which are specific to you and your WHY for starting this journey, you’ll be more committed to making them happen, especially when you start seeing small wins week by week. . That way, you’ll completely reframe how you look/think about yourself and before you know it you’ll be in charge of your body & your mindset. 🙌🏼 . This goes for you too if you’re already an avid fitness nut. You should know by now that you’ve got to keep things fresh in order to progress. . Set yourself new goals, mix it up, keep it fun and you’ll stop yourself from plateauing 💪🏼

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@theleantribe

💪🏼CLIENT PROGRESS💪🏼 . He’s smashed it so far and Jack still has 4 weeks left to go on his program!! . I can’t wait to see what conditioning he brings in at the end. Summer shredding done like an absolute boss 🙌🏼💪🏼🔥 . Who else is cutting for summer right now?! 🙌🏼 . These 3 things will get you there, as long as you TAKE ACTION, no doubt about it: 1)Strategy 2)Mindset 3)Accountability . . ✖️What areas do you need to take action on? ✖️

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@theleantribe

🔹STARTING A NEW FITNESS JOURNEY?!🔹 . Define what targets you want to hit over the next 3-6 months. . If you just rush in and say “I want to lose weight” or “I want to bulk up”, chances are you’ll be derailed as soon as you have a few distractions outside the gym, or you’ll just get bored. . If you set goals which are specific to you and your WHY for starting this journey, you’ll be more committed to making them happen, especially when you start seeing small wins week by week. . That way, you’ll completely reframe how you look/think about yourself and before you know it you’ll be in charge of your body & your mindset. 🙌🏼 . This goes for you too if you’re already an avid fitness nut. You should know by now that you’ve got to keep things fresh in order to progress. . Set yourself new goals, mix it up, keep it fun and you’ll stop yourself from plateauing 💪🏼

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@bowlbodyandsoul

One of the biggest PROBLEMS I hear from people when it comes to changing their bodies is that they’re working out intensely, hitting the gym consistently, but they’re either seeing SLOW progress or NO progress! Soon after they get bored and see no point in getting fit because it’s seems like nothing’s working and revert back to their unhealthy ways. 3 months later they get fed up of their situation and try the exact same thing over and over again. Yeah that’s right, we’re in the vicious circle 🔴. It’s like banging your head against a brick wall, I get it. I’ve been there myself and I’ve also helped many of my clients out of the cycle too. The key is to take a step back and look at all the components in your lifestyle as a whole. Are you working out consistently and efficiently + doing the right workouts aligned to your goals? If not, find out what you need to be doing by learning, researching or hiring an expert. Do you UNDERSTAND your calorie needs to either lose body fat or gain muscle mass?! No? Same as above. Once you have a system that you know will work and understand why it will work you then need to IMPLEMENT the system into your daily routine! Knowledge is useless unless you take action. Then what? If you want to ensure you turn up every day and stay consistent, make sure someone is holding you ACCOUNTABLE! When you have all of these things (Knowledge, strategy, mindset and accountability) you’ll reach your body goals a hell of a lot quicker. Einstein once said that insanity is doing the same thing over and over and expecting a different result. What do you need to start doing differently to reach you goals?

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@theleantribe

One of the biggest PROBLEMS I hear from people when it comes to changing their bodies is that they’re working out intensely, hitting the gym consistently, but they’re either seeing SLOW progress or NO progress! Soon after they get bored and see no point in getting fit because it’s seems like nothing’s working and revert back to their unhealthy ways. 3 months later they get fed up of their situation and try the exact same thing over and over again. Yeah that’s right, we’re in the vicious circle 🔴. It’s like banging your head against a brick wall, I get it. I’ve been there myself and I’ve also helped many of my clients out of the cycle too. The key is to take a step back and look at all the components in your lifestyle as a whole. Are you working out consistently and efficiently + doing the right workouts aligned to your goals? If not, find out what you need to be doing by learning, researching or hiring an expert. Do you UNDERSTAND your calorie needs to either lose body fat or gain muscle mass?! No? Same as above. Once you have a system that you know will work and understand why it will work you then need to IMPLEMENT the system into your daily routine! Knowledge is useless unless you take action. Then what? If you want to ensure you turn up every day and stay consistent, make sure someone is holding you ACCOUNTABLE! When you have all of these things (Knowledge, strategy, mindset and accountability) you’ll reach your body goals a hell of a lot quicker. Einstein once said that insanity is doing the same thing over and over and expecting a different result. What do you need to start doing differently to reach you goals? at Epsom Organico

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@theleantribe

Lessons I’ve learnt from the previous week + tips to help you improve your growth mindset. Can apply to fitness, entrepreneurship, business, relationships etc all dedicated to getting the best out of life and yourself 😊🙌🏼

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@theleantribe

If you don’t have a good understanding about macronutrients and what you need based on your fitness goals, whilst staying in a calorie deficit, maintenance or surplus, you’ll have an uphill battle achieving what you want to achieve! For a long time I had no clue. I winged it and I never bothered learning or getting help with how much / what I should eat to transform my body. What happened?! I got average results because I was usually eating either way too much or way too little. Plus my macros weren’t balanced. This left me stuck, stagnating and not achieving the growth I was seeking in my life! After years of working out what worked well for me and having a comprehensive understanding I finally started seeing the results I wanted. The good news is, so can you!! If you’re struggling, there’s ways you can fast track your fitness journey. 1) Start tracking your nutrition on MyFitnessPal so you know exactly what’s going into your body which you can then tweak based on what you’re aiming for. This takes time and patience to get right, but if you stick at it for long enough you’ll learn to do this intuitively so you don’t have to track all the time. 2) Hire a coach or PT who does all the leg work for you saving you a hell of a lot of trial and error. Yes it will cost you money, but you’ll get the best results in a shorter period of time. #winning Either way should lead to you gaining more of an understanding and ultimately set you up for a lifetime of health and looking like a sexy ass vegan! 😄🌱💪🏽😉

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@theleantribe

CLIENT SHOUTOUT @thefunkyhighvibes has absolutely smashed the last 12 weeks and lost an incredible 12kg / 27lbs!! 💪🏼🔥 ———————————————————————— Icaro wanted to cut body fat, get himself fitter and become a healthier more aligned version of himself. He showed his determination and discipline right from day one and continuously pushed harder with his training every week 🙌🏼 ———————————————————————— On week one Icaro could only run 1.2km (running for a bit then walking), but I was super proud when he did his last session the other day and smashed out a 5.2km! ———————————————————————— In 12 weeks he’s: Down 27lb ⬇️ Improved his Fitness ❤️ Gained muscle and strength 💪🏼 Increased Energy ⚡️ Feels like a freaking badass 😎 ———————————————————————— Congrats bro, you’re an inspiration to all who are wanting to transform their bodies and become better versions of themselves 💪🏼

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@theleantribe

If you enjoy mixing up your training and diversifying your workouts, give the TRX a go. I LOVE using the TRX to harness my bodyweight in different ways. When I was travelling Australia last year and didn’t have access to a gym I enjoyed strapping my TRX to whatever I could find and getting a great workout it. If you travel a lot or like having the freedom to workout pretty much wherever then this bit of kit is for you. In particular, this bit of kit has given me abs of steel on my fitness journey (one of my favourite ab workouts in the vid!) Give it a go and let me know if you’re a TRX RAVING FAN!!! #definitelynotatrxad #justgivingyoutips 😆💪🏼

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@theleantribe

Hey! Are you someone who’s always wanted achieve the body of your dreams, skyrocket your confidence and become the BEST badass version of yourself? BUT nothing has clicked for you? You’ve tried following workout plans on YouTube, vegan recipes / meal plans from internet, or maybe even gotten a plan off a friend to follow, but still no progress? I’ve been there and I completely understand your frustration. When I started on my fitness journey I just used to throw shit against the wall and hoped it would stick. I got confused by all of the noise out there telling me to do X, Y and Z to achieve the results I wanted and it all got too confusing. It resulted in me wasting years of my life plateauing in my fitness journey and not staying consistent. Until one day it all just made sense. I was over complicating the process! Other people were complicating the process for me! So I started making things super simple and I got results faster than I thought! See the thing is, transforming your body only requires a few key things. 1. You need to either be so fed up of where you currently are or so excited and driven at the thought of achieving your dream body, that you TAKE ACTION to change it. 2. Controlling your MINDSET (being dedicated, disciplined and consistent) 3. Following a simple STRUCTURE (Calorie deficit to lose fat, calorie surplus to build muscle. This is science - don’t f*ck with it) 4. EXERCISING regularly (in alignment to what your goals are) 5. Being held ACCOUNTABLE (by a coach, trainer, someone you look up to or yourself if you’re at that level) Our bodies and our minds are the ONLY things we have absolute control over, so mastering those will take your life to new heights. The time for you to change your life is now 🙌🏼💪🏼🔥

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@theleantribe

Lessons learnt this week through podcasts, books and living life. 🤓ALL about creating a GROWTH mindset and how you can LEVEL UP! Can use these tips in all areas of your life! 💪🏼 Double two if you enjoyed this and want me to make this an every week occurrence ❤️ and comment below with what you resonate with! I want to hear from you and how you’re growing too! 👇🏽🙌🏼

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@theleantribe

TIP: to add more protein to your meals and to make sure you’re hitting your macro goals to build a lean physique, try cutting a block of tempeh into strips and baking them at 200 degrees Celsius for about 15-25 mins (depending on how much crunch you like). Then just have it on the side of your meal. Quick and easy. I love the taste of them plain but you can season if you want. Tempeh is such an awesome source of COMPLETE protein (roughly 19g protein / 100g), is high in Iron, calcium, fibre, healthy fats (plenty of omega 3’s + 6’s) and isn’t a processed food either. For those that are short for time when preparing meals this will be a good one for you 💪🏼🙌🏼🌱 #teamtempeh

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@theleantribe

‼️If you’re in the process of starting your fitness journey and want to see real results, define what targets you want to hit over the next 3-6 months. ———————————————————-————— If you rush in and say “I want to lose weight” or “I want to bulk up”, chances are you’ll be derailed as soon as you have a few distractions outside the gym, or you’ll just get overwhelmed without structure. ———————————————————————— If you set goals which are specific to you, you’ll be more committed to making them happen, especially when you start seeing small wins week by week. That way, you’ll completely reframe how you look/think about yourself and before you know it you’ll be in charge of your body & your mindset 🙌🏼. ———————————————————————— Secondly, hold yourself accountable, spend time with people who will hold you accountable, model those who have done it themselves and do everything in your power to ensure you stay on track. ———————————————————————— This goes for you too if you’re already an avid fitness nut. You should know by now that you’ve got to keep things fresh in order to progress. Set yourself new goals, mix it up, keep it fun and you’ll stop yourself from plateauing 💪🏼. ———————————————————————— It’s time to level up 💪🏼🔥.

2
@theleantribe

Consistency is key. We all have the same amount of time in the day that everybody else has. What differs is our choices on how to utilise that time to get us to where we want to be. If you want to transform your body, health and fitness, you have to learn how to change your habits, mindset and actions to help get you there. That includes making time to workout, ensure you’re eating the right foods at the right times and staying hydrated. Small changes each day add up to make a big difference over time. You’ve got this 😉💪🏼🔥 If you’d like to reach your fitness goals quicker and need more structure, click the link in my bio and apply for my coaching 💪🏼🌱🙌🏼📈

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@theleantribe

Bowl full of goodness 🌱💪🏼 🌱💪🏼🌱Brown Rice Tomato Hummus Spinach Green beans Tender stem broccoli Kidney beans Butter beans Fresh Chilli Coriander Tofu (fried in garlic + paprika) Soy Protein Mince Cashews Dressing: fresh chopped ginger, soy sauce, sesame oil, chopped garlic

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@theleantribe

Part 2: Maximise the returns of your time spent working out with these 4 key principles that I use to progress in my fitness journey. (Sorry, this was filmed horizontally instead of vertically so you can’t see the board that well🤦🏻‍♂️🤷🏻‍♂️)

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@theleantribe

Maximise the returns of your time spent working out with these 4 key principles that I use to progress in my fitness journey. (Sorry, this was filmed horizontally instead of vertically so you can’t see the board that well🤦🏻‍♂️🤷🏻‍♂️)

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@theleantribe

Never make the number on the scales a priority for your health & fitness. If you look and feel great, have energy, endurance and strength, that’s where your focus should lie. Don’t let the numbers dictate how you feel 🙅🏻‍♂️

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@theleantribe

Getting our Taco Tuesday on 🌱🙌🏼 Fill the crunchy corn tacos with: Jackfruit Kidney Beans Onion Garlic Agave / maple syrup / date syrup Cumin powder Paprika powder Chilli powder Tabasco sauce A bit of veggie stock in water (50-100ml) Top with: Guacamole Salsa Fresh Coriander Squeeze of Fresh Lime

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@theleantribe

Upper Body Circuit for you to try. Burn fat, build muscle! Key is to keep it high intensity. Can do it in the gym or at home if you have the equipment. 5 sets, no rest between exercises, 1 minute rest in between sets. The Workout: 15 Burpees 15 Push Ups 15 Barbell Row 15 Dumbbell Shoulder Press 15 Barbell Curl 15 Diamond Push Ups 15 Russian Twists + Medicine Ball Press 30s Sprint on the spot with punches Get it saved, get it done 😉💪🏼🔥

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@theleantribe

Summer is looming. Holidays are coming up! Put in the work now to get the results you want 🔥 Give this full body, bodyweight HIIT circuit a go 💪🏼 ——————————————————————— - 10 x Full Burpees - 10 x Press Ups - 10 x Bodyweight Shoulder Press - 10 x Diamond Push Ups - 20 x Walking Alternative Lunges - 10 V Tucks - 10 Jack Knives - 30s Flutter Kicks - 30s Plank - 30s Sprinting On The Spot With Punches No rest between exercises. Rest 1 minute between sets. Complete 4 sets in total. 5 sets if you want to step it up even further!🔥💦🙌🏼 ——————————————————————— Need that extra push and accountability to help you reach the next level? Apply for coaching using the link in my bio. I provide tailored training programs, tailored vegan meal plans, nutrition & macro guidance and online coaching sessions to help you push past your blocks. Let’s get you lean 💪🏼

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@theleantribe

What are strength training and hypertrophy training? If you understand them and know how to implement them in your training you can use the two different styles to get you closer to your goals. Strength training is a form of physical exercise that harnesses the use of resistance or weight to induce muscular contraction which builds strength, anaerobic endurance and muscular size. The aim is to lift heavier weights whilst still maintaining proper form during the exercise. As the weights are heavier you’re not going to be able to lift as many reps. The heavy resistance causes stress on your muscles and they get activated, in turn you make neural adaptations which makes you gain strength over time. If you combine this style of training with progressive overload (the slow and progressive approach of adding weight or reps to an exercise over time) you’ll notice your strength will skyrocket. You’ll be getting new PB’s in most of your lifts and you’ll feel great. Hypertrophy Training focuses on volume during training sessions. This means more reps or sets of each exercise. Instead of a massive amount of weight, you’re breaking your muscles down and causing adaptation by increasing the amount of reps and ultimately time under tension. Use a weight that you can handle for more volume, proper form throughout is important still. Hypertrophy starts when your muscle is damaged after a workout, when they’re repairing they swell up which causes more blood to circulate through them. This means more oxygen and nutrients are delivered to repair the muscles and helps them grow back bigger. I’ve mentioned in my previous posts and I’ll mention it again - ladies, you won’t balloon up if you start doing this type of training, you don’t produce as much testosterone so naturally your body won’t end up like massive unless you start bodybuilding / take testosterone supplements 👍 Although you gain muscle in both styles of training, hypertrophy gains you more lean muscle mass. Strength training helps you lift more over time. I use both styles in my training to utilise both benefits, but tailor it to your own training goals 🙌🏼

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@theleantribe

I did a story on this the other day asking people how many calories they thought would be in this meal (Brown Rice, Tempeh, Avocado, Hummus, Rocket). 90% guessed way too low. This meal actually has 1456kcal in it! Mental right? It goes to show that if you don’t actually check the nutritional info of food or make an effort to learn how calorific certain foods are relative to the amount you put on your plate, you could end up over consuming consistently. This is what happens to some people. They enter a calorie surplus a lot of the time and weight starts creeping on slowly. They realise and try to lose that weight, however, because they haven’t learnt how to ensure they eat in a calorie deficit they yo-yo. Some days they’ll be in a deficit and others they’ll be in a surplus, which usually balances out and they stay at the same weight despite thinking they’re doing everything to shift the body fat! So if this applies to you, work out your ideal calorie intake based on your goals and make sure you stay consistent (I have a free ebook on how to do this, if it’s something you need, DM me and I’ll send it to you 👍🏼). Maybe for a few weeks track your calories as much as you can so you learn about the nutrient breakdown of the foods you eat, then start to phase that tracking out so you can eat intuitively (much more sustainable! - no one wants to track food all their life!). Combine that deficit with regular exercise and you’ll see the fat drop off you in no time 💪🏼🔥 P.S. the food in this meal is really healthy, it’s just a huge amount and a lot of calories, making it perfect for someone wanting to gain weight and bulk but not so great for those wanting to lose fat. Just tweak the portions accordingly! 😊👍🏼

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@theleantribe

Getting those smoothie bowl gains in 🌱 try using coconut yogurt as a base with berries. It’s unreal 🤤

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@theleantribe

If you’re vegan or transitioning to becoming vegan you need to know where to get certain micronutrients (vitamins & minerals) from in order to thrive and live a healthy lifestyle. ———————————————————————— Many people (non-vegans and vegans alike) can suffer from a lack of Iron which can lead to anaemia. Iron is an incredibly important mineral to get enough of as our body needs it create red blood cells, which carry oxygen around the body. In the first picture there’s a number of foods that are high in iron for you to include in your meals! ———————————————————————— So you’ve got your Iron.. that’s great! However, our body needs adequate amounts of Vitamin C in order to help the absorption of the Iron in the foods we eat. Therefore we have to include Vitamin C rich foods in our eating habits too. Simple! Second pic gives you some examples of foods high in Vit C. 🌱🙌🏼💪🏼

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@theleantribe

Who here wants to be able to do a full pull-up with good form!? 🙋‍♀️🙋‍♂️ You can use an assisted machine or a band to help you, but in this video I show you a few exercises to use if you don’t have any equipment, just a bar 💪🏼 please note I’ve had to speed up some of the exercises in the video to fit it all in, but it’s important to control each movement, engage your core and perform the exercises slow rather than fast. 1) Inverted body weight row. The bars a little high in the video but it’s the same concept. Keep your arms tucked in to your sides at the top of the motion and squeeze you lats to feel the contraction. Slowly lower back down. This will help develop the strength of your back muscles and get you used to lifting your own body weight. 2) Negative pull-ups. Jump up to the top position and lower yourself slowly back down until your arms are fully stretched. The slower the better. Use a box to jump off if the bar is too high. This exercise focuses on the eccentric phase of a pull up and will develop the muscles needed to do a full one. 3) Momentum pull-ups. Slightly harder than the negatives. Choose a higher bar and jump up just enough to give you momentum. Use the strength in your back muscles that you’ve built up to pull your chin over the bar and then perform a negative pull up. Step back from the bar and go again. 4) Dead Hangs (2 or 1 handed). These are great for developing grip and forearm strength which will make your pull ups easier. Start off with both hands and build up to one hand hangs over time. 5) Scapula pull-ups. A great complimentary exercise that will teach you the proper movement when initiating a pull-up. By doing these you’ll develop your scapula and shoulder controlled mobility. A lot of people pull from their arms when they should be initiating the pull using their shoulder blades by drawing each one toward their spine and down toward the opposite hip. A good way to make sure you’re keeping the movement with the shoulder blades is to not bend at the elbows at all. 6) Nice one! You can do a pull up! Remember slow and controlled 💪🏼 I challenge you to get your first pull up down to a T within 8 weeks from now 🤓

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@theleantribe

We should all strive to have a healthy relationship with food. There’s so much noise out there of what’s good for us, what should be avoided or what should be consumed on a regular basis. Sure, a lot of it will have truth behind it, but then again a lot of it won’t. So how can we create healthy eating habits when we’re being told conflicting info all the time? On a vegan diet, it’s easy to say it’s healthier than others, but that depends on the foods you’re eating. If you’re eating a processed, junk food diet most of the time, you should probably have a rethink. Just because you’re eating a plant based diet doesn’t mean you’re healthy. It comes down to the types of food you consume that really dictate it. The majority of us are clued up on what’s good or bad for us, however over the years clever marketing and alluring packaging has masked some foods real identities. As a result, we end up basing the majority of our diet around foods we think are ok to eat all the time, but they’re really not. So how can we get around it to ensure our cupboards and fridges are stocked with the good stuff? ✅Aim to cook from scratch with fresh ingredients (no additives). If there’s ingredients on the pack that you can’t even pronounce it’s probably not good for you! ✅Get plenty of fresh fruit and veg in - choose an array of colours and vary it. ✅Understand the macronutrients your body needs to thrive and function (protein, carbs, fats) and know where to get them from whole foods (unprocessed, in their natural form). ✅Eat a variety of foods, don’t cut any of the macro groups out - they all have an important role to play for our health. ✅Understand your ideal calorie intake (energy needs) based on your goals. From there you’ll be able to tailor the amount you need to either lose weight, gain weight or maintain your current weight. ✅Find balance! As long as you’ve got the above on lockdown it’s ok to enjoy some of the naughty processed foods just as long as they’re not the staple in your food choices! Life’s too short not to treat ourselves and that combination of healthy whole foods with food you eat occasionally is in my opinion a healthy relationship with food ❤️🌱

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@theleantribe

Easy to make smoothie bowl 😋: 1 banana, 1 avocado, 1tsp Macca powder, 2tsp hemp powder, 1tsp wheatgrass powder, 300ml soy milk. + top with oats, flax seeds, chia seeds, pumpkin seeds. Blend strawberry and soy milk and drizzle over 💪🏼 at Belfast

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