#iifym

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30 MINUTE ARM BLASTER - because 19 inch arms won’t grow themselves & because nothing is more important than the size of the canon you have hanging out of the car window 😈💪 @nickcheadlefitness ⠀ When I was younger, I followed the typical bro-split, hitting muscle groups once per week. The only exception would be arms - I'd train them at any opportunity, sometimes even 3-4 times per week. Curls get the girls & I wanted a big set of canons. ⠀ Not surprisingly, my arms grew at a much faster rate & maintained their size a hell of a lot better than other parts of my body, to the extent that even now, they still overpower my shoulders in terms of development. What it taught me, however, was that increased frequency allowed for far greater volume & hence the opportunity to build & maintain muscle far more effectively than the alternative. There's only so much volume you can get through when training a muscle group once per week, particularly when you begin to consider muscular fatigue, plus there's also the evidence to suggest more frequent training is more advantageous when considering muscle protein synthesis. ⠀ Bottom line - prioritise your training around weaker areas & muscle groups you wish to improve first & foremost while consistently focusing on progressive overload over time. If you need more direction with your own training & nutrition, make sure to check out the @myphysique.io platform to gain access to evidence based training templates & macro coaching. ⠀ FULL WORKOUT (SWIPE & SAVE) A1: BW Skull Crusher - 4 x 8 A2: DB Zottman Curl - 4 x 10 each B1: DIY Cable Hammer Curl - 4 x 12 B2: Overhead Cable Extension - 4 x 12-15 C1: Cable Tricep Kickback - 4 x 15-20 C2: SA DB Preacher Curl - 4 x 12-15 each ⠀ #MyPhysique #exercises #workout #aesthetics#iifym #flexibledieting #nutrition #arms#armworkout #bodybuilding #muscle #gains


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A complete & utter mess tbh but absolutely delishimush none-the-less🤪 chilli mince stuffed peppers, smokey cheese sauce & a side of nachos because ya can’t bate a good chip wit dip - 376kcals of sheer BLISS😍 • • Haven’t posted in like 2 weeks because I’ve been an oaf & didn’t really cook much whatsoever🙃 if you feel guilty when you have the odd takeaway just count your lucky stars that you’re not me who had 3 in the one day with my amazing boyfriend who encourages this amazing behaviour xxx holidays are booked & the shred is back on for the 18th time this summer👌🏾 • • La recipe: 🌶2 bottom half’s of a pepper 👉🏽spray with frylite & place in oven at 200C until soft 🌶75g 5% fat mince 🌶70g tomato passata 🌶60g kidney beans 🌶schwartz korean bbq seasoning 🌶oregano 👉🏽spray pan with frylite & cook your mince 👉🏽once semi-cooked, add the passata & seasonings 👉🏽once cooked, add the kidney beans & let simmer 🌶1 tortilla wrap 👉🏽cut this in 1/2, then 1/4s, then cut triangles out of them to make your nachos 👉🏽spray with frylite & season with schwartz sriracha 👉🏽place in the oven @ highest temperature until they are crispy (~6mins if even) • • 📊376kcals - 40C|9F|26P • • #chilli #chillimince #stuffedpeppers #chillicheese #cheese #nachos #summer #food #iifym #flexibledieting #iifymrecipe #recipe #healthy #healthyfood #lunch #humpday #fitness #motivation #lowcalorie #highprotein #snack


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Bom diaaaa! Mingauzão pra ficar bem quentinha nesse dia frio 😊 ✨ Agora sim, de volta pra rotina de macros, academia e marmitinhas. E te juro que, pra mim, nada disso é sacrifício pq eu AMO o esse meu estilo de vida ❤️ ✨ E não deixe de acompanhar os stories também, pq lá é bem vida real meeesmo 😂 ✨ Pra esse mingau, deixei de molho ontem a noite 30g de aveia, 5 de farinha de maracujá e 5 de cacau em pó. Hoje coloquei no micro de 30" em 30", até chegar na consistência que eu gosto (2'30"). De topping foi 20g de leite em pó e 15 de pasta de amendoim com chocolate branco da @nakednuts diluída em um pouquinho de água 😍 ✨ A aveia, a pasta, o cacau e a farinha de maracujá vocês encontram na @onemarketbr, e tem 10% de desconto com o CUPOM FICAFIT.


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Salmon for dinner is always a good call 😍 There’s no dinner I enjoy more than a crispy piece of salmon with crispy cauliflower gnocchi 😎 Sometimes I switch it up with a fun pizza but most of the time I go with the basics 🤷🏼‍♀️ It’s simple to make + sooo tasty 👌🏻 I used leftover gnocchi so this meal took only 10 minutes to throw together 💯 - - Eli is finally on the cauliflower gnocchi train which is a good/bad thing- good because then we can eat the same dinner but bad because then I have to share 😜 Going to have to start buying double bags so we have more to go around 😉 I’ve been loving simple flavors on my salmon lately- just a little salt and pepper with a little garlic on top 🙌🏻 Simple is best sometimes 🤗 Hope you guys had a good day! - - healthyfood details 👉🏻 1 piece of salmon sprinkled with pink Himalayan salt, pepper, and garlic powder cooked over medium heat in avocado oil for 3-4 mins on each side (wait until the pan is hot), paired with sautéed kale, mashed avocado, and @traderjoes cauliflower gnocchi _ FOLLOW @mealrpp 💖 ___________ 📷 @choosing_balance ___________ #food#kitchen#meal#calories#sweetpotato #health#natural#cleanfood#gym#breakfast#lunch#details#recipes#cooking#nutrition#carbs#fitness #yummy#toast#brocoli #salmon #healthyeating#eat#waffles #iifym#egg


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Who else is loving our new @pamcakespancakes peanut butter chocolate chip mix & is counting down to our restock?! . . . 📸 @amy_luoma


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Happy Sunday! I started this morning off with this delicious and easy breakfast bowl - pasture raised scrambled eggs, sautéed spinach, broccoli, and mushrooms, roasted potatoes, avocado, and cherry tomatoes. Enjoy the rest of your weekend! _______________________ _ @CALORIESFD 🔎 _ 📸 @allroadsleadtohealthy _______________________ #meal #avocadoplant #healthyfood #food #fitness #mealprep #dinner #tasty #protein #yummy #cooking #avocado #recipes #health #fit #delicious #healthylifestyle #tasty #eat #instafood #fries #weightloss #iifym #lowcarb #healthylife #flexibledieting


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One thing I’ve been trying to get better at this summer is hydrating. And by hydrating I mean with things that well, hydrate me. Lol. Opposed to all the coffee and Monster that I love so much. I’ve also been adding in a lot more high intensity workouts. Because of that I’ve been sweating a lot more... and panting... and wheezing... and dying 😂 Basically what I’m getting at is: workout, drink your fluids, get those electrolytes, and get on with yo’ bad self 🙌🏼💪🏽 _________________________________ #instafood #foodblogger #foodphotography #local #eatlocal #shoplocal #foodie #foodporn #nom #delicious #edibleCLE #fitspo #fitness #healthyliving #fitfam #fitlife #fitnessjourney #iifym #healthy #fitnessmotivation #motivation #EatClean #EatLocal #FitFood #HealthyRecipes #Nutrition #gymlife #weighttraining #girlswholift


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. 𝐿𝓊𝓃𝒸𝒽: . . . . 𝐿𝓊𝓃𝒸𝒽: . . 𝙌𝙪𝙞𝙣𝙤𝙖 𝙗𝙤𝙬𝙡 -Quinoa . -Pomodori -Ceci, tonno -Olio di sesamo -Aglio & cipolla in polvere + aceto alle erbe . #calorie#sano#dieta#dietasana#mangiaresano#proteine#cena#dimagriremangiando#perderepeso#vitasana#salutare#cibo#ricettelight#salute#cibosano#nutrizione#disturboalimentare#chewingspitting#iifym#alimentazione#sano#dimagrire#iifymgirls#kcal#pianoalimentare#saluteebenessere#nutrizionista#diarioalimentare#dca


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🍎 com iogurte natural, aveia, granola e 3 nuts 🥜 ah, espremi um pouquinho de limão 🍋 também porque adoro esse sabor azedinho 💓 . #breakfast #healthybreakfast #food #fitfood #fitness #healthy #comida #cafedamanha #saudavel #comidadeverdade #desafiolaarimichelin #iifym #dietaflexivel #maca #apple #seeds #nuts #iogurte #yogurt #fitgirl #motivacao #equilibrio


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Whatever your goal, whether it is to lose weight, gain weight/muscle, or even just to maintain, I encourage you to INVEST IN YOU! I know my goal is to maintain where I’m at, but learn how to be more accountable and consistent following a healthy, nutritious, meal plan. And to do so, I have the perfect challenge to help keep myself, and YOU, accountable and on track to actually achieve those goals. - @1stphorm is starting their 8-week Summer Sprint Challenge starting 7/22/19! All you have to do is download the My Transphormation app, and submit your first set of progress pictures before that date, and you are entered to win $50,000!! 💰💰💰 - Here are the challenge details... > DAILY: 🏅Drink 100oz of water 🏅Log all food in app 🏅30 minute workout or walk > WEEKLY: 🏅Submit progress pictures 🏅Weigh In - Easy peasy, lemon squeezy, right?! The My Transphormation app gives you access to a Registered Dietician, NASM Certified Trainers, and me as your coach! You have all the resources you need to be successful, all you have to do is put in the work 💪🏼 - There is a premium version (pricing listed in the comments), however, there is a 100% free version, just with less variety, so it’s entirely up to you! Either choice will still enter you in the challenge. - Ready to sign up and achieve the best version of you in the next 8 weeks?! Head to the link in my bio, then select the “My Transphormation Challenge” button, and download the app to sign up! Once you sign up, don’t forget to submit those pictures to be entered into the Summer Sprint Challenge! - All of my Transphormers working with me will be added to my private Facebook group for weekly education and motivation, and will also receive weekly check-ins from me to see how you’re doing and where you feel you need help most. - LET’S DO THIS TOGETHER! 💪🏼💙Join me in the My Transphormation app, and we will kick this Summer Sprint Challenge’s butt! I know you’re ready...go sign up today! Please feel free to comment below or direct message me if you have any questions at all. I am more than happy to help! I can’t wait to work with you all! - #iam1stphorm #mytransphormationstartstoday


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Did I mention I lost a few inches ... #iifym #countingmacros #workoutmotivation #liveyourbestlife#losinginches


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Vanilla Chai Overnight Oats ♥️🥣. . Recipe: 1/2 Cup Rolled Oats. 1/4 Cup Chai Tea (cooled). 1/4 cup Milk (I used Vanilla Oat Milk). 1/4 Cup Nonfat Vanilla Greek Yogurt. 1 tsp Chia Seeds. 1 tsp Ground Flax. 1 tsp Sugar Free Maple Syrup. 1/2 tsp Cinnamon. 1/2 tsp Vanilla. 1/4 tsp Ginger. Pinch of Nutmeg. . . Mix all ingredients together and pour into mason jar. Place in fridge overnight. Enjoy! . #fitness #fitnessmotivation #fitnessgirl #fitfam #fitspo #fitspiration #healthyeating #ifitfitsyourmacros #instafit #instahealth #macros #countingmacros #macrocounting #ifitfitsyourmacros #iifym #motivationalquotes #motivation #healthy #healthylifestyle #absaremadeinthekitchen #healthyeating #fitspiration #eatclean #cleaneating #weightlossjourney #fitnessjourney2019 #fitnessjourney #overnightoats #homemade #healthyrecipes


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‘La gente que hace más de aquello por lo que le pagan pronto recibirá más de lo que hace’🕉 . Excede tus expectativas, piensa a lo grande, confía en ti mismo y te irá bien. No te limites a cumplir, eso lo hace la gente que está en la media . Muchas veces no das lo mejor de ti mismo en lo que haces porque piensas que no está bien recompensado.. Estás tirando piedras sobre tu propio tejado, alejándote de tu Máximo potencial . No te limites tú mismo, con pensamientos que te reprimen..todos tenemos grandeza, sácala a la luz🦅 #IIFYM#power#gym#aesthetics#endurance#realfood#healthyfood#model#gym#motivation#shred#fit#fitness#bodybuilding#nutrition#progress#motivation#gymfreak#lifestyle#crossfit#healthy#trainingscience#training#workout#fitnessmotivation#flexiblediet#fitnesslife#trainhard#naturalaesthetics#science


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Three ingredient gluten free, grain free, chocolate free "brownies" 🍫😍 Seriously a-friggin-mazing they taste like a brownie which blows my mind because there's no chocolate in them 😵 Ingredients👉 coconut sugar, almond butter, eggs 🎉 Happy Thursday 💋 #eeeeeats


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Breakfast pizza while I get the girls ready for a mini road trip! 3 egg whites. 1 while egg, jalapenos, salsa, hot sauce ... sooo good! Headed to the farm...🐷🐁🦃 . #weightlossjourney #weightloss  #girlswholift #motivation #igtransformation  #fattofit #diet #fitfam #keto #ketomom #lchf #ketolife #ketones #iifym #iifymmom  #transphorm #flexibledieting #WEIGHTLOSSCHALLENGE #mealprep #ketosis #ketotransformation #ketofood #ketokitchen #highfat #ketosis #75hard #100to0 #1stphorm #supplementsuperstore


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T I R A M I S U 😍 Gotta love tiramisu flavoured things. However, they seem to be few and far between ☹ luckily I found this little bad boy and he tasted just as I had wished 😋 Super potent coffee flavour to it 👌 also don't hate me but... rice pudding is WAY better eaten cold 😉 😍 Macros per pot ▪P: 6.1g ▪C: 31.7g ▪F: 4.5g ▪Calories: 193


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This was part of my #pancakewednesday but I forgot to post it 😭🙌🏻 anyways it was extremely delicious and I just love some oat banana waffles in the morning 🙌🏻🤩. Yesterday I went to hot yoga and I really enjoyed! Love the flows and making al this movements so that my body feels good 💁🏻‍♀️ . Not going to the gym to workout has been hard, the yoga studio is AT the gym so I get to see everyone else working out and I do miss it, but my health comes first! The gym won’t go anywhere, it’ll be really for me when I’m ready to come back, healthier and stronger 👍 . . #waffle #wednesday #banana #blueberry #healthywaffles #wafflerecipe #healthybreakfast #breakfast #delicious #breakkie #mealidea #healthymeal #healthywaffles #noperiodnowwhat #allin #edrecovery #recovery #anorexia #anorexiarecovery #anorexia #eatingdisorder #eatingdisorderrecovery #iifym #macros #gainingweight #weight #gainingweightiscool


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Sweet and savory bowl 🤗 Every meal is better with a side of Pb toast, right? 💯 Made the toast pb&j flavored with some mashed raspberries on top too 👌🏻 A bowl of classics always hits the spot 😎 - - I always have to have a little sweet with a meal! Whether that’s a piece of chocolate, a handful of fruit, or something so tasty like this pb toast 😍 Especially at breakfast, I just always need a little sweet on the side 🙌🏻 Now the question is, do you save the toast for last or devour it first?! I had to eat it first because I have no self control and ate the best part of the meal first 😂 That’s why I normally have two pieces of toast 😜 Happy Wednesday everyone!! - - #breakfast details 👉🏻 1 egg fried in ghee topped with African smoke seasoning from Trader Joe’s + avocado + 1 slice of @simplekneads_gf bread with Pb and mashed raspberries on top glutenfree healthybreakfast healthycooking —— By @choosing_balance —— #protein #nutrition #donut #iifym#fitfood#cleaneating#macros#muscle #foodsile #meal #eat#carb#fries #healthysnack#protein#macros#fruit#bodybuilding#bodybuildingfood#healthyfood#healthylifestyle#vegetarian#chocolate


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Bom dia... #Repost @nutri_naianapassos • • • • • • 😞Por que eu sinto tanta fome? • 🙃Quando estamos em déficit calórico, é normal sentirmos uma fominha. • • 😇Recomendo que você considere as possibilidades acima se você acha que tem uma anaconda 🐍 na barriga... • 😁 As mais comuns para mim: 1- dormir pouco 2- muito estresse - #iifym #iifymbrasil #emagrecer #dietaflexivel #motivacao #musculacao #dieta #foco #emagrecimento #fome #motivacao #dietalowcarb #metas #resultados #ficaadica #nutricao #fazerdiferente #fazervalerapena #euxeu #eumelhorqueeu #mudandotudo #fazeracontecer #vidasaudavel #lifestyle #personal


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🥩Keto Beef Fat Bombs Bacon Style! ▶️Check our link in BIO for more keto tips and receives. 👉 @ketohappy.life👈 RECIPE: FOR 1 BALL! 🐄 4 oz Ground Beef! 🥛 1 Cup almond milk! 🍳 3 eggs! 🌸 Half Onion! 🥓 3 Stripes of Bacon! 💧 Seasonings of choice! - Then whip it up into a meatball style! Then pinch 1 piece of... 🧀 Cheese - Squared! In the middle! - Then have the bacon stripes laid of smoothly and roll the ball through the stripes and wrap it over! - 🧀 All while have the cheese in the middle! Then once it’s ready, stick a pick into it! From there you can put it in the oven around... - 🔥 350-375 for 15-20 min. Can be determined by checking overall! - ESTIMATED MACROS: ✅ 35g Fat ✅ 4g Carbs! ✅ 25g Protein! - What’s also so delicious about this is you can prep these up for a week and warm it up on stove or microwave and you’ll have something that is even better than a donut! OH YES! That’s correct! Belong to @foodsteez #keto #ketorecipes #lowcarbhighfat #ketosis #ketomom #ketodiet #ketolife #ketolifestyle #ketojourney #ketoweightloss #ketofood #ketocommunity #ketogenic #ketogenicdiet #ketogeniclifestyle #lowcarb #lowcarbdiet #lowcarbhighfat #lchf #eatfatlosefat #fattofit #iifym #intermittentfasting #fitmom #fitfam #protein #glutenfree #ketofam


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Everybody loves a delivery day! 😍 Fitbakes made @slimdowndaniella happy today! 🤗⠀ You can get your fitbakes from our partner @musclefooduk too! 🙌🙌⠀ ................................⠀ DELIVERY 📬⠀ ⠀⠀⠀ I've also been asked to review some of @fitbakes.co.uk products which are SW FRIENDLY too ranging from 1.5-2 syns each OR 6-8 syns PER BOX 🙋 I unfortunately can't try the peanut butter ones but I'm looking forward to the rest! Will do individual reviews as I try the different flavours 🙌 ・・・ ・・・ ・・・・ ・・・ ・・・ ・・・ ・・・ ・・・ ・・・ ・・・ ・・・ ・・・ ・・・ #gym #liftheavy #slimmingworldmeals #weightwatchers #gains #muscles #lifting #squats #protein #lowcalorie #personaltrainer #pt #fitness #fit #slimmingworld #macros #diabetics #strongnotskinny #weightlossjourney #iifym #slimmingworlduk #diabetes #weightloss #workout #bodybuilding #fitfam #fitbakes #fitchick #cake #foodhub


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🚨ARE YOU READY TO TAKE ACTION?🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Click the link in our bio for our FREE kickstarter guide and begin your fitness journey today.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ SQUATS by @apfau⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Squats...everyone’s favorite exercise 😁. The squat is a complex exercise and there are many common mistakes that are typically made. However, these are the two most common.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The most popular one is limited range of motion/half squats. Often times, it may actually feel as if you are squatting all the way down until you see a video and realize you aren’t. If you do half reps, expect half the results.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another common mistake is collapsing forward and using too much back to lift the weight. This is usually in response to realizing you aren’t going deep enough but rather than actually squatting deeper, you compensate by leaning forward and using your back. Your back should not be hurting during squats and your spine should stay neutral.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should squat to at least parallel and possibly even slightly below. Proper, safe depth will depend on the person. I always recommend recording some of your sets to make sure your form is on point before you either get hurt, form bad habits, or just waste a bunch of time short changing yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout


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Quand la motivation n’ai pas la regarde les progrès qu’il y’a même si il sont minime , ça te donnera une raison de pas lâcher 👊🏾 ———————————————— #motivated #teamprozis #training #moodoftheday #lifestyle #bodybuilder #legday #musculation #bordeaux #style #blogger #nutrition #shoulders #iifym #healthylife #model #fitspiration #modelphoto #fitlife #healthylifestyle #eatclean #dedication #eat #bodybuilding #muscle #shoulderworkout


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Twizzlers Strawberry Smoothie 🍓 these are so good, similar to a strawberry cable but even better as the cream inside is more softer and extremely creamy, definitely think @twizzlers need a banana creme flavour 🍌🙈 got these from @atasteofthestates Twins20 for 20% off 🔥 - - - #twizzler #twizzlers #usa #candy #sweet #sweets #sugar #strawberry #smoothie #strawberrysmoothie #smoothies #creamy #fruity #healthy #lowfat #treat #treats #treatyourself #yum #food #foodie #foodlover #snack #snacks #snacking #amazing #sweettreats #sweettooth #iifym #foodstagram


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🔐O Instagram só irá liberar mais conteúdo para quem tiver comentando “EU QUERO” em nossas publicações ! ❤️ . Deixe sua curtida, clique duas vezes na foto 📸 . Agora siga nosso perfil, clicando aqui 👉🏼@fitnessscasa 👈🏼 . Ative as notificações 🚨


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“Your life does not get better by chance, it gets better by change.” -Jim Rohn


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💡Algo muito recorrente no que diz respeito ao treino, é avaliar a escassez de progressão de uma forma muito simplista - nomeadamente assumir de imediato que é necessário treinar mais e/ou mudar exercícios. . ☝️Embora, em certos contextos, possa estar relacionado com isso, é preciso ter em conta que quando se trata de estagnação no treino (aqui falo ao nível da performance), muitos fatores devem ser colocados em cima da mesa, no sentido de tomar a decisão mais realista possível. 🔊Na maioria das vezes, o problema não está em estar em treinar de menos e nos exercícios! . 🎯↪️Inicialmente, é importante perceber se: descanso/nutrição estão adequados; o volume de treino não está excessivo e o treino atual está a ser efetuado com intenção/boa técnica. Caso exista algum erro nos pontos anteriores, provavelmente a razão para a estagnação deve-se a pobre recuperação/estímulo de treino e, nesse sentido, as melhores mudanças a fazer são: otimizar o descanso, nutrição, intenção/técnica e, eventualmente, baixar o volume de trabalho. ⚠️Nota: mediante uma análise pormenorizada, verificar qual o ponto (ou os pontos) necessita de ser melhorado. . ⏩Ainda neste contexto, aumentar o volume de treino e trocar de exercícios, não vai de todo solucionar o problema, podendo até agravar ainda mais a situação. ✔️No entanto, se tudo estiver em ordem, faz sentido colocar em cima da mesa a opção de aumentar o volume de treino e, possivelmente, fazer algumas mudanças nos exercícios. . 🔁O ponto-chave desta publicação é o seguinte: se, por ventura, os teus treinos não estão a correr da melhor forma, no sentido em que não consegues progredir há algum tempo, procura não tirar conclusões precipitadas (e evitar pensamento “preto ou branco”). A forma como deves contornar o problema deve ter em conta o “quadro geral” e não apenas basear em: “fazer mais e/ou trocar exercícios”.


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Ladies, here is it! The raw behind my experience of an Eating Disorder, the BS the dieting industry feeds us, how I've learnt to manage my ED, and how I've helped my clients do the same!❤️ Please share your thoughts in the comments section below, and don't hesitate to ask me absolutely anything regarding Eating Disorders.


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Ma buongiorno mia dolce family ❤️ SFIDARSI ... eh Gia... chi ha seguito le storie sa che da lunedì con @domenicocapassofitness abbiamo iniziato un minicut abbastanza tosto ... perché? Perché era arrivato il momento , IL MIO MOMENTO di mettermi un po’ alla prova 😎 ma non mi dimentico mai di voi ... e oggi tiro fuori quest torta cicciona e super fresca 😍 pronti per le ferie o siete come me che lavorerete? 🤔🤔 . . . MACROS: 52 p 41 c 15 f - 529 kcal . . . ➖Ingredienti per la base: ✔️40 gr di fiocchi d’avena ✔️ 10 gr di cacao amaro ✔️ 30 gr di albume ✔️ 50 gr di quark magro ➖ ingredienti per la crema: ✔️ 260 gr di quark magro ✔️ 10 gr di cacao nibs ➖ topping: ✔️ cannella ✔️ 10 gr di burro d’arachidi . . . Procedimento: mescolare tutti gli ingredienti della base. Preriscaldare il forno e dopo aver creato una pallina liscia stendere l’impasto in una forma da 20 cm in silicone. E infornare per circa 20 minuti controllando la cottura. Intanto preparare la crema semplicemente mescolando il quark con i cacao nibs e dolcificante a piacere 🤤 . Lasciar raffreddare la base e dopo di che farcire con il secondo strato. Lasciar riposare la torta almeno un paio d’ore in frigo e poi guarnire con cannella e burro d’arachidi e godersela ... da soli O in compagnia 🤤 . . . . #cheesecake #cake #peanutbutter #prozisrecipes #colazione #pancakeporn #prozisitalia #chocolate #colazionesana #mangiaresano #diarioalimentare #foodbloggeritaliani #silviettaiifym #ricettesane #alimentazionesana #pornmafit #ricettelight #instafit #instafitness #fitchef #fitfood #iifym #iifymitalia #mangiaresano #delicious #foodporn #ricetteveloci #healthyfoodblogger #ricettefit


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📦🤔


4💬Normal

Milkshake for breakfast?! 😱 . . . One of my all time favorite milkshakes is the Ben & Jerry’s Addicted to Chocolate milkshake. But coming in at 82c/34f/15p for 685 calories, it’s a macro buster! My version comes in at 41c/5f/26p for 300 calories! I mixed 7oz of a chocolate protein shake with 96g Ben & Jerry’s Half Baked Froyo in a blender and served! . . . The micronutrients are obviously lacking so this is not a routine breakfast option, but just a special treat to have occasionally. I’m drinking the rest of the protein shake later this morning and since I’ll already have it open this morning, that’s why I went ahead and enjoyed this special treat first thing on my drive to work today 😬. . . . #iifym #iifymgirls #iifymcoach #macros #macrocoach #flexibledieting #reversedieting #weightloss #weightlossfood #weightlosscoach #weightlossjourney #proteinshake #fitness #fitnesscoach #fitnessjourney #personaltrainer #onlinetrainer #atlantapersonaltrainer #gwinnettpersonaltrainer


0💬Normal

❗❗❗САМЫЙ НУЖНЫЙ И ВАЖНЫЙ ПОСТ ДЛЯ СОХРАНЕНИЯ В ЗАКЛАДКИ 📌 . Все о гибкой диете от "А" до "Я" коротко и понятно в картинках (листай карусельку)👉 . Не забудь поставить ❤️, если пост оказался полезным . . 👉Вся моя гибкая диета по хэштегу #гибкаядиета_nadyn . . #гибкаядиета #фитнеседа #правильноепитание #зожпп #еминетолстею #емвсе #емихудею #едадляпохудения #считаюкалории #бжу #кбжу #какбыстропохудеть #худею #фитнесдневник #инстадневник #инстаблог #инстафуд #яхудею #ппбезфанатизма #худеембыстро #худеемправильно #дневникпохудения #iifym #flexiblediet #iifymdiet


0💬Normal

New favorite deadlift variation: Dimel deadlifts 💪🏻 These light up your glutes!! . Cues: Feet shoulder width apart, toes turned out between 30-60 degrees (can vary weekly), perform a hip hinge. . This basically feels like an RDL but you just feel more in your glutes. Okurrrrr! @rodgersreset added them to my programming and I can’t wait to start adding weight to these. 🍑 . Remember small variations are all you need sometimes to make big changes. 🤘🏻 . To apply for coaching or learn about our training programs visit www.teamlocofit.com ✨ . #LoCoFit #teamlocofit #dimeldeadlift #glutesthesalute #rodgersreset #redefinehealthy


3💬Normal

Who feels this is a step in the right direction? •••••••••••••••••••••••••••••••••••••••• Follow @d_food_4_you for more everyday meal inspiration! 🍲 •••••••••••••••••••••••••••••••••••••••• #mealprep #foodprep #mealplan #nutrition #cleaneating #gains #mealprepsunday #weightloss #mealprepping #macros #protein #mealprepmonday #flexibledieting #iifym #cleaneats #fitfood #meals #abs #muscle #instafit #gymlife #fitnessmodel #paleo #fitnessmotivation #healthyeating #fitnessaddict #realfood #cardio #fitgirl #exercise ••••••••••••••••••••••••••••••••••••••••


0💬Normal

Who feels this is a step in the right direction? •••••••••••••••••••••••••••••••••••••••• Follow @d_meals_4_you for more daily meals ideas! 🍲 •••••••••••••••••••••••••••••••••••••••• #mealprep #foodprep #mealplan #nutrition #cleaneating #gains #mealprepsunday #weightloss #mealprepping #macros #protein #mealprepmonday #flexibledieting #iifym #cleaneats #fitfood #meals #abs #muscle #instafit #gymlife #fitnessmodel #paleo #fitnessmotivation #healthyeating #fitnessaddict #realfood #cardio #fitgirl #exercise ••••••••••••••••••••••••••••••••••••••••


0💬Normal

Can’t see likes anymore on IG, but if you could, you’d see your neck pain like TF out of this post.


1💬Normal

8.4 / 10. @reignbodyfuel Razzle Berry. Yuuuuuuuuuuup. I can’t believe an energy drink never had a good blue raspberry flavor yet until this. If there’s ever a Bogo on these I’m always going to get this flavor. Good job on being better than Bang👌🏽#meratefood


3💬Normal

The Wolf 🐺 Stevie Collins Junior Professional Boxer has introduced Warrior Amino Blast for his intense training for his upcoming fights Warrior Amino Blast is an 8:1:1 BCAA With added energy green tea extract protein and more Cherry Cola Pineapple Crush Energy Burst Blue Raspberry Grape Bubblegum The best supplements in the world from Warrior ⚔️ Mail us today if you need a suggested list for any type of sports specific training #jacked #clevercooks #colosseum #fitness #bodybuilding #gym #gymrat #gymshark #shredz #shredded #workout #training #iifym #swole #aesthetics #physique #body #alphalete #bodybuilder #beastmode #weightlifting #ukbff #alpha #fitnessaddict #gains #fitfam #motivation #supplements #protein #jacked #shredzarmy


0💬Normal

#tbt 😂😂😂😂 you can tell from that smirk I thought I had secured the bag. These photos never surfaced because once I saw them I was ready to delete them. No joke #startedfromthebottom #gotitoutthemud • • • • • • • • • #mensphysiquecompetitor #bodybuilding #aesthetics #npc #ifbb #iifym #powerbuilding #mensphysique #npccompetitor #vtaper #classicphysique #fitnessmodel #stregnth #gains #fitness #motivation #ripped #npcvirginia #procardhungry #malemodel #npceastcoast #fitness #fitlife #fitlifestyle #legday @mmvanpc @npcvirginiadc @npcmaryland @npcwestcoast


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Will and I tried out @sushidehandroll last weekend and really enjoyed it! We weren't sure what to expect at first and then "got it" when we got our (first) rolls delivered to the table. Most of the rolls are "open faced" which basically means it is kind of like a sushi taco (literally served on those metal taco trays we have all seen). So, give them a try! They are new up in The Hill at Walnut Hill/75 back behind @snoozeameatery :) www.theplantbasedexecutive.com . . . . #vegan #plantbased #coach #nutrition #alwayslearning #fitvegan #iifym #gethealthy #veggieroll #thehill #veganfoodshare #veganliving #newrestaurant #review #vegansushi #veganfoodie #tofu #sushi #veganfood #healthylifestyle #plantstrong #govegan #healthyvegan #foodie #veganlife #trysomethingnew


0💬Normal

🍑 banded reverse hyper- extensions! • • Tip Thursdays - this is a pumper exercise. So add this after your leg compounds or as a superset. 🗝don’t forget to SQUEEZE • • 𝐁𝐨𝐨𝐭𝐲 𝐛𝐚𝐧𝐝𝐬: @enveefitnessaus 💫


2💬Normal

⭐️ PB ⭐️ - this is by no means quick or a lengthy run but it’s the quickest I’ve done it 🙌🏻 #YouVsYou Not built for speed or long distance 😂 still trying to workout what I am good at 😆


1💬Normal

Veggie meal prep for lunches this week 🙌🏼 mixed salad with butternut squash, mixed grains, sliced apple, blue cheese & pecans - Such a good flavour combo!


2💬Normal

Hoje teve café da manhã rs geralmente vou treinar e chego muito perto da hora do almoço, entao não tomo café mas hoje fui cedinho então tivemos: . 👉ovinhos mexidos com edu guedes, frutinhas (mamão feat banana) e café com canela . . . . . #dietagostosa #diarioalimentar #dietasemsofrer #dieta #dietaflexivel #desafioseesforçaquecresce #dietasaudavel #comidasaudavel #cuttingshapes #comidadeverdade #comersaudavel #cutting #cafedamanha #healthymind #healthyfood #healthylife #healthylifestyle #emagrecersaudavel #emagrecer #equilbrio #eatclean #iifymbrasil #iifym #projetodasameggas #projetopravidatoda #macros #fitnesslifestyle #saudavel #vidasaudavel


0💬Normal

👊


1💬Normal

Let’s talk... PROTEIN⁣ ⁣ Protein is what helps your body build and repair muscle tissue. I’ve mentioned this before, but when you work a muscle group, you are actually causing small tears in the muscle. So for someone trying to build lean muscle, a good amount of protein is essential. It also helps hormone and enzyme production, as well as growth of bones and cartilage. ⁣ ⁣ If you are an active person, a good amount of protein to strive for is 0.8-1 gram of protein per pound of (lean) bodyweight. For myself, I aim for 135 grams a day, but hitting between 120-140 grams is just fine. ⁣ ⁣ Even if you don’t necessarily start counting the other two macronutrients, I highly suggest making sure you’re fueling your body with adequate protein. ⁣ ⁣ Here are some common sources of protein in my diet: ⁣ •Egg whites ⁣ •Greek yogurt⁣ •Chicken⁣ •Ground turkey⁣ •Reduced fat cheese⁣ •Edamame⁣ •Beef jerky⁣ #protein #macrocounting #countingmacros #musclebuilding #ladieswholift #womenwholift #iifym #fuelyourbody #fuelyourbodyright #eatlikeyouloveyourself #getstrong #fitfam


0💬Normal

Ladies, here is it! The raw behind my experience of an Eating Disorder, the BS the dieting industry feeds us, how I've learnt to manage my ED, and how I've helped my clients do the same!❤️ Please share your thoughts in the comments section below, and don't hesitate to ask me absolutely anything regarding Eating Disorders.


1💬Normal

Waking up surrounded by the Costa Rica rainforest in my @splendies 👙☕️🐒🤗 . . I looove getting surprises in the mail, and surprise undies each month is the best lil treat.☺️ With @splendies you get 3 pairs of undies in the mail every month for just $14.99 andddd FREE US shipping.🙌🏻 I also love that they donate a pair to someone in need for anyone who posts their splendies with #giveapair 🤗 . . You never know what you’re getting, & that’s the fun part. If you have a significant other, y’all could even make a lil game out of it each month.🤷🏻‍♀️😉 Endless possibilities.💃🏻 . . If you have any questions, feel free to leave them in the comments.☺️💕


6💬Normal

Monday’s man. Just powering through 💪😅


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