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COOK WITH SAM

follow me >> @samreuter body >> @bowrybodyfitness diet >> @ketovation TORONTO, 26 🐾 🍷 🏃🏻‍♀️🥑 ✌🏼

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Girls night feat. Zucchini lasagna and a bomb buffalo mozzarella pesto avocado salad.. find yourself good friends, grab some wine, eat some food and thats a legit Friday right there 💕👏🏻 you don’t have to drop keto just cause it’s the weekend 😏 at Thornhill, Ontario

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Just a fraction of today’s werkkkkkk.. no filter, no edits, no perfect insta angles, yes my forms off (I had 5 pounds on each ankle so fuck out here) but that sweat is all real.. and no cardio was done. We back at it kids!!! Done with summer weekends off, complaints, all of daaaat.. Just doing what @bowrybodyfitness tells me to, and eating decent..and that’s it. Hard work yes, but there’s no complicated equation/combination or whatever you wanna call it.. find something that works for you, and stick to it at Toronto Track & Field Centre

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So here’s what I’m working with pre keto..Incorporated carbs back for a few months/got lazy and lost a lot of my back definition, feel wider (does that make sense😂) but overall don’t feel the worst, but def not the best. This summer has so far been filled with lots of foodz, alcohol and a shitty sleeping pattern. Generally I feel okay, but I’ve kept track and been able to compare how I feel with following a certain lifestyle versus when I’m not.. and the difference is crazy. I haven’t gained a ton of noticeable weight, or even enough for someone to notice who doesn’t see me often.. but as I’ve always said, keto changes you from the inside and gives you an energy, a focused mindset and a wave of self confidence that eating carbs just never seems to do. So to me.. it’s hella noticeable. Do I think I look awful or feel a need to be “skinny”?! No!!!! It’s honestly just simply an inner feeling that I have access to and want to get back. With regard to my training, I haven’t been as strict as I once was, and although I found I could lift a little heavier with carbs, my overall cardio/endurance abilities were cut. My trainer himself eats carbs but encouraged me to do what works for me.. and actually was the one who told me a few weeks ago that I perform way better on keto and he hopes I go back to it. To some it might be a fad, or be considered a trend, but for me and a lot of my close friends - it’s what’s worked for us. We feel we have the key to success where we know the “magic secret” into being our best selves. Does that mean that it’s always easy? Or that we don’t wish we could eat pasta? No.. when I say “magic secret,” that doesn’t mean that you don’t work hard, or have to maintain a certain level of consistency. This isn’t a diet pill, or a “cleanse” or an Instagram sold “fit tea” ..Fit means whatever you want it to mean to you. For me, FIT is eating shit I love, (with enough restrictions to keep me on track to goals), physical activity (be it very intense or just doing fun stuff w/ my friends) and most importantly maintaining a healthy mindset, because if you’re healthy mentally, I think the rest will fall into place if you let it. So let’s fucking gooooooo at Thornhill, Ontario

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Greek Salad with chicken... how bad do you want that end of summer bod?! You have all of August left to stunt on emmmm so what you put in your mouth now is crucial.. eat clean, work hard, and go get it .. and remember to keep it simple like I do.. if you over complicate, results seem harder to achieve ... so cut some green shit up, add some Color, add some protein and call it a day 👏🏻👏🏻👏🏻 at Richmond Hill, Ontario

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Just trying to keep it 100 on a Saturday .. here’s only a small part of an intense circuit that had us allll sweatin’ todayyyy #GetIt @adriana_cordon @bowrybodyfitness @iphat_ at Toronto Track & Field Centre

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Made Greek salad for dinner with spinach underneath.. except it really just looks like I’m eating a bowl of feta but do you know what? I’m fine w/ that cause cheese is life - so happy Friday you bishes ..eat and drink clean #wheresthevodka at Richmond Hill, Ontario

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“I’m too tired” or.. “I had a hard day at work today” or.. “I don’t have enough free time” or.. “I’m sick” or.. “I walked around a lot already today” or lastly, “I rather do ANYTHING else (aka Netflix)” 😂 Don’t know about y’all, but all I hear are excuses.. and excuses don’t bring the results so many of us want. My mind often likes to play tricks with me and use these too, but the hardest part is getting up and actually deciding to go to the gym.. once you’re there, you’re there!! It’s a mental thing more than anything.. and deciding how badly you really want it. Not gonna lie, I’ve been eating 60/40.. so my meals are always good, but I snack on horrible things.. Oreos were this weeks problem (legit threw the rest out LOL) .. so after I had healthy salmon and veg for dinner, I done fucked it all up with Oreos and then felt like shit about myself and actually wasn’t gunna go.. and then I was like brooooo Saaaaam get up... and now afterwards I feel 200 times better 💁🏻‍♀️ It’s easy!! Gym (whether it be the most basic shit or whether you’re a pro) and eat healthy-ish even.. and you can’t NOT see results!! Go get it babies!!!! Xox at Thornhill, Ontario

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If you haven’t prepped yettttt.. it’s only Tuesday, so hop to ittt - You still have tons of time to make smart(er) choices this week.. I’m trying 😭🍴 at Thornhill, Ontario

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Legit almost died taking this photo cause I nearly tumbled off my kitchen chairs but I will do whatever it takes to showcase my poor time management and my ability to cut up a watermelon properly. LEGIT ..this took me an hour start to finish.. what’s your excuse this week?! Last week mine was “I’m tired” and a lot of other bullshit but now I have no choice but to eat healthy😂😂 #summer2k18 at Thornhill, Ontario

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Having a debate deciding if girls who drive wranglers are “basic” or “badass” - ALL while making me do this shit 😂 go hard 80% and have some fun the other 20% of your workouts.. I legit die laughing with this krew on the daily and personally, I think that’s how it should be.. also, if you didn’t sweat all over everything, how hard did you really work?! 🤮👀 #disgusting at Toronto Track and Field Centre

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“How you feelin?” ..”like shit” LOL but not really .. my dude and I gettin it our damn selves tonight.. hope you all hit the gym, ate something and remembered to drink your water after the long weekend #bounceback at Toronto Track and Field Centre

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Back when “fine” used to cut it. Take away anything appearance based- because if you feel good, you look good and VV.. but I legit felt like shit every day. Slow, tired, blah, and a shit mentality on top of it.. The fact that I’m in better shape overall now (at 26) than I was at 21-22 still blows my mind.. y’all know I could NOT have done it without the two beauties tagged ( @ketovation + @bowrybodyfitness ) ..and yeah the pic on the right is from a month or so ago, so those are keto baby abs peeking thru that unfortunately now are semi in hiding cause I’ve incorporated carbs again 😂😂Just give me a lil more time 😜🙋🏻‍♀️ if you haven’t worked out today or eaten a fucking avocado or something GO DO IT and have a great weekend my babes XOXOXOXOX at Richmond Hill, Ontario

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I know I go on and on and on about how I’m not for fit teas, juice cleanses (in a weight loss sense) or starving yourself in general. And I mean that. BUT - that doesn’t mean that I don’t think juicing CAN help in terms of health benefits! When I’m sick for example, I smash back fresh juice like it’s my day job, and it helps me huge. I find if I buy too many fruits/veg then juicing them is an easy way to down them/not to waste them. You can mix and match so many different combos .. I did watermelon (PERFECT for summer and used it as a pre-workout and was friggin energized to the max) and then on the left was carrots/apples/ginger/lemon/cucumber .. my family’s always been big on juicing and lately I’m trying to incorporate it more.. so put down the vodka sodas sam.. it’s time for a juice 😂😂 #Summer2018 at Thornhill, Ontario

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Post leg day we’re having 2 fried eggs, the same veg from before (prep ahead and save yourself a shit ton of time) and a quarter of an avocado I thought was ripe. It’s not. But I’m still gunna eat it 😂🤮 at Richmond Hill, Ontario

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Salmon with roast carrots, zucchini, peppers, sweet potatoes and broccoli 🙋🏻‍♀️🥦🏃🏻‍♀️🍴Gunna be ready to smash another workout today 💯 at Richmond Hill, Ontario

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Sunday Funday ft. French Toast 🙋🏻‍♀️👀

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After 2 weeks of being sick, skipping the gym, a trip to Muskoka, and and and.. it’s safe to say things have been busy. So here’s an update - I’m re-focusing myself on my training because I def haven’t been making it one of my top priorities..I’ve also decided to stay off keto for a little (just how I’m feeling right now, no real reasoning) so here’s a meal prep I just did.. because keto or not, eating decent is still important. And I’ve really been slacking lately wow 😩😂 here we have turkey and yellow zucchini meat sauce on top of zucchini noodles, a veggie pasta salad (kale noodles hehe) berries, more veg, and cooked berries (I throw it on top of pancakes and oatmeal) .. this will take me well thru the weekend 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️👏🏻👏🏻👏🏻👏🏻 get cooking babies .. ya girl is back and I’m ampedddd at Thornhill, Ontario

4

put on a bit of weight but nooooot mad about it .... went on some good trips (whasssupppp DR and nyc) ate some food.. drank too much.. now I’m tryna get back on my work grind considering schools done.. but really unmotivated lately..in general.. and when motivation fails you (I have no trips planned so I’m chillin) you gotta rely on the routine you’ve created.. I literally swear by that.. now that it’s been 6+ months, excitement and motivation wears off (you might start to plateau) and the gym doesn’t give you the same hype.. so then bitch u gotta make sure that habit and routine come into play .. no offense but fuck a juice cleanse, a fit tea, a crash diet, a sweat band, etc .. eat healthy 80 percent .. smash some cookies if u feel you want to.. down your water.. get active but don’t forget to live your life too.. SUMMER 2018 is here and I’m LIVING FOR ITTTTTT at Thornhill, Ontario

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