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Jamie

▪️Slightly obsessed with froyo🍦 ▪️Even more obsessed with @jzaccardi❤️ ▪️Mind and Body Wellness #IAM1STPHORM

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Alex Siyoum
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Diba Espinoza

Gratitude. . Something so powerful, yet so under appreciated. So many of us run through our lives, just trying to get from one thing to the next. That’s the reality of life today, we’re consistently loading up our plates with more and more responsibilities. . But in the blur of our days, it’s easy to lose sight on everything good going on. Maybe we forget to say thank you to someone, or we don’t notice someone taking time out of their day to help us our. Maybe instead we focus on the negatives, on all of the to-dos on our list. . It’s so important to stop for just a second and open your eyes to the world around you. What are you grateful for? Who did something kind for you today? What are you looking to most today? . #gratitude #positivemindset #begrateful

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About t-minus two weeks left of my undergrad career and just over a month until graduation and I am SO pumped!!🎉 BUT...in the meantime I’ll be losing my mind writing papers, doing presentations, and studying for tests 😅 #SOMANYPAPERS . #butsothankful #finalshereicome

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The key to building muscle is consistency 🔑 . True progress DOES NOT happen overnight. There’s no magic diet, exercise, or pill that can make you grow overnight. It takes consistent effort over a long period of time. . I used to get so frustrated with how slow my growth was. I wanted to look a certain way but I just wasn’t there yet. That’s normal...but don’t let it dishearten you. It’s the beauty of weightlifting—it takes A TON of dedication and consistency to achieve serious results, but that progress is yours and there’s a serious sense of achievement that comes from that. . If you’re not where you want to be just yet, stay consistent with your diet and exercise plans and you WILL see progress over time. . #transformationtuesday #upperbodygains #keeppushing #noodlearmsnomore

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Trying to grow my lats big enough to fly away to somewhere warm and sunny...do you think that’s possible? 😂✈️ #aimhigh #wings #readyfortakeoff

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I took this handsome pup on a run/hike today and then he just HAD to go swimming! . It was a beautiful day here today so I was so happy to get outside and get moving! Happy Friday everyone! . #dogstagram #whatagoodboy #gsd #cardiobuddy

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What is the BEST diet for weight loss? . There are literally a million diets, and there are people swearing by each one of them. With all of the diets out there, how can you possibly choose what’s going to work best? . The best diet is the one you can stick with. Most of these diets can be effective, but only if you are able to consistently adhere to it. This is the problem with a lot of “crash diets”, people will hardly eat for a few days and then go back to having an unstructured diet and often gain all of the weight back! . The fact of the matter is, there is no one best diet out there. As long as you’re in a caloric deficit (more calories out than in), you’ll lose weight. So when picking a diet, think about what will work best for YOU. Do you do better with more carbs or more fat? Do you like to have fewer, large meals or more frequent, smaller meals? What is something that you can stick to for a long period of time? . Sure, a keto diet may work great for someone but I LOVE carbs, so there’s no way I could stick with it! #carbsarelife I also know that I love to snack throughout the day, so I structure my diet to have higher carbs and more frequent, lower calorie snacks every couple of hours than only three big meals per day. . Your diet should work with your life. Don’t set yourself up for failure by choosing a diet that you would never want to follow. Find what you like best and most importantly, stick with it! . #dietingtips #weightlosstips #bestdiet

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Sorry my IG games has been 💩 but I’m crazy busy and doing what I can do get everything done! . Follow along my story today for a full day of eating on a cut! . I am now into my sixth week of my mini cut and down about 4 pounds (I don’t plan to lose much more). I’ve made this cut as moderate as possible (I’ve only cut my calories by 120-200 and I’m doing 2-3 ten minute cardio sessions per week) and I’m really happy with how my body has responded! It goes to show that giving your body time to regulate and be healthy will seriously benefit you in the long run! . Follow along with my story throughout the day and comment below what your favorite meal is! (Mines oatmeal and blueberries😋) . #minicut #fulldayofeating #fdoe #glaryglasses

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Happy Monday friends! 👋🏻 . Just a reminder that you are amazing, you are capable of whatever you set your mind to, and you have the ability to make this week awesome! . What are you looking forward to most this week? I’m excited to be another week closer to the end of the semester and to register for my grad school classes!! . #mindset #makethisweekawesome #youreincontrol

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Schools got me like...🤪 . Took a rest day from the gym yesterday and got my sick butt to bed early and woke up feeling SO much better!! (Benefits of listening to your body👍🏻) . I had a ton more energy today and got through quite a bit of school work! Now that I’m approaching the last few weeks of my undergraduate career (still don’t believe it) things are getting BUSY. So, you might be seeing a little less of me in the coming weeks because unfortunately, none of my homework assignments involve me going on Instagram! #priorities . I hope you’re all having an awesome Friday! . #losingmymind #finalsseason #timemanagement

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Sick as heck but at least it’s almost Friday! 😷 . I’m in the middle of a full blown cold, trying with all of my night to get better as soon as possible! . To do this I am: - Drinking A TON of water and herbal teas (hydration is 🔑) - Fueling up with nutrients (thank you @1stphorm Micro Factor and Opti-Greens 50 for all the micros) - Getting plenty of rest (or at least attempting to #collegeprobs 😴) . Hopefully none of you are sick, but if you are I definitely recommend following these three tips to get better as quickly as possible! . #healthtips #coldsaretheworst #ihaventstoppedwhining

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Transformation Tuesday: Couple Edition . Still not over how little we look in the first picture😂 but the first picture was taken July 2016, a week before my show (Joe was cutting along with me). . At this point, we were super lean, super overtraining, and super drained! We bulked for the next year and a half, focusing on getting to healthy weights and putting on size (and eating MULTIPLE pies of pizza and burgers along the way😋). . We are both currently cutting again, but the approach is completely different. We’re not looking to get to the most shredded we can be (or even close), we’re eating things other than chicken and rice (lol at the bro diet) and enjoying ourselves. And the cool part about it is we’re still making progress! . True progress takes time, consistency, and a whole lot of patience. Where we’ve gotten to now wasn’t achieved overnight. We’ve put in countless hours of work and have had to tweak a ton of things along the way. But a year and a half later, we’re collectively about 50 pounds heavier, a whole lot healthier, and pretty dang balanced in our lives. Thankful that I’ve found someone with the same goals as me that I get to grow with💜 . #datsmyman #welooklikechildren #growth

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UNTRACKED DAY/REFEED DURING A CUT!?😳 . I thoroughly enjoyed my Easter yesterday! I had an untracked day and definitely went a bit over in calories (on purpose). During a cut, it may seem counterintuitive to do this, but there are some major benefits to a PERIODIC refeed: - Gives you a mental break from dieting and tracking everything you eat - Allows you some freedom to enjoy holiday foods (hellooooo chicken cutlets and mashed potatoes😍) - Helps alleviate cravings and high appetite when cutting - Helps maintain hormonal balance and a healthy metabolism - Increases energy and motivation to push harder the following day/week - Helps prevent weight loss plateaus . Implementing a refeed during a cut can be an awesome tool to help you get the most out of your cut while still enjoying life. The key to periodic refeeds is to allow yourself to eat what you want without going crazy over your normal calories. Sure, I could have eaten my body weight in potatoes yesterday, but I stuck with having just a serving! You want to eat a bit over, but you also don’t want to ruin weeks worth of hard work. . I woke up this morning feeling energized and motivated to push hard this coming week (and ended up not gaining even an ounce of weight😂). . Do you ever implement refeeds into your diet? Tell me what you think about them! . #refeed #minicut #untrackedday

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Happy Easter everyone! . Had an awesome day of church, gym, and family💜 I hope you all had a great day! . #happyeaster #Heisrisen #personalitypics

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Had a puptastic day with my little munchkin and @jzaccardi ! (Check my story for the highlights) . It was a rest day, but we chose to be a little more active and go for a run with Jax (and get rained on in the process)! . Now that spring is *hopefully* here from now on, I’m planning on getting outside as much as I can. Doing little things like taking your pup for a run or walking around a park are great ways to get outside, be active, and burn some extra calories in the process! . What’s your favorite thing to do outside? . #rainyday #doggiedays #crazydoglady

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What does fitness mean to you? . For me, it used to be all about the way that I looked. Fitness to me meant being super lean and having abs. . Now, fitness means so much more to me than just my physical appearance. Heck yeah, I have my physique goals and I am working to achieve them, but it goes far beyond just looks. . Fitness has become an integral part of my lifestyle. I strive to not only look the best that I can, but also feel the best and be the healthiest version of myself. . To me, fitness is about bettering myself in every way possible and being able to help others do the same. It’s about being a healthier, more confident person and inspiring others to make their health and wellness a priority. I no longer gauge my fitness solely based on how little I weigh or how defined my abs are. Sure, being lean is cool, but there is SO much more to fitness than just that little part. . Comment below of what fitness means to you! . #fitness #fitnesslifestyle #fitnessjourney

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Just because I’m on spring break doesn’t mean the work ends! . I’m taking this week to relax and unwind...but also to catch up on all of my work and get ahead. Taking just a bit of my free time to get some extra work done saves a HUGE headache later down the line. . If you have some time off right about now, do yourself a favor and do some work. It may not seem fun at the moment but you’ll be thanking yourself in a couple of weeks! . #collegelife #timemanagement #springbreak

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How to beat the bloat: . As someone who used to have SERIOUS digestive problems, I know what it’s like to be bloated. . Thankfully, I’ve gotten my digestive issues under control and I’ve learned some great tricks along the way of how to help prevent/fix bloating! . WATER INTAKE. Make sure you’re drinking plenty of water regularly throughout the day. . Adequate fiber! Too little (or too much) fiber in your day can cause some digestive disturbances and make you bloat. Make sure you’re getting at least 25 grams of fiber per day (commonly found in fruits, veggies, whole grains, beans, etc.) . Check your sodium intake. Many foods have WAY more sodium than you’d expect (an average can of soup is over 800 mg of sodium). Plus, restaurants are notorious for loading up on sodium. Always check the labels on foods and opt for steamed and grilled foods when going out to eat to help lower your sodium intake. . Control your stress (literally the solution for almost anything). Stress can really affect your body and lead to excess water retention and bloating. Take steps to control your stress, even by doing something as simple as relaxing for five minutes per day. . Rest! This goes along with stress, but depriving your body of rest can lead to a whole slew of issues, including a lot of bloating and digestive upset. . Chug some @1stphorm Optigreens 50! This stuff is a miracle when it comes to preventing/fixing bloating. Between the digestive enzymes, greens, and probiotics, it gets your belly feeling great in no time...it’s my go-to whenever I feel bloated. . Keep track of when you get bloated. Is it after eating a certain food? At a particular time of day? When you’re in a certain mental state? Your body gives clues as to what is wrong, it’s your job to listen to it. . These are my top tips for stopping bloating! I highly recommend trying these out if this is something you’re experiencing, and leave a comment below about your favorite remedies for bloating! . #beatthebloat #happytummy #dietingtips #optigreens50

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Sunday morning breakfast☺️ . Breakfast is by far my FAVORITE meal, I could eat it all day, everyday😋 Anyone feel the same?? . This morning, we had: . Coffee ☕️ (black coffee is the best, there’s no convincing me otherwise) Scrambled eggs: 🥚 -1 egg -1/2 cup egg whites Onion Slice of American cheese . Pancakes: 🥞 1/2 cup 1 tablespoon dark chocolate chips Sugar free maple syrup (Cary’s is my favorite) . Comment below what your favorite breakfast meal is! . #sundaymornings #breakfast #pancakes

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