#iifymfood

CLIENT SHOUTOUT!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proud trainer (and brother) moment.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @mairead.penston absolutely smashing her goals here when she checked in with me during the week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maireád started out with myself and Fiona as an online client at the start of the year while she was working abroad as a teacher in Shanghai and getting ready to return to Ireland in July.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Her main goals were to change her body composition and build a little muscle mass, all while trying to achieve this around a hectic schedule and still enjoying her social life.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Generally, to feel a little more confident in her body shape, feel a little healthier and energetic while still enjoying her life and having the craic (notice glass in hand in both pics - :p )⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And the results - 2.5 STONE - THAT'S 16KG!!!! in the space of 8 MONTHS!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ UNREAL!!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And that's the way it should be, balancing a good understanding and application of nutrition and training habits while enjoying your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ All we did was give @mairead.penston the tools and knowledge and she applied it in a way that worked for her.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Amazing results sister - a very proud big brother right here :)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are interested in getting involved in our training and nutrition program - just drop us a DM or visit our website (link in BIO) and let's get started.


3💬Normal

Classico esempio di un dolce Plumcake zenzero fragole 🍓 e lindt 99% pronto in 4,5 min.. la magia del microonde..🤣😁


6💬Normal

Chocolate Coconut Rice Crisp Chocolate Coconut Cake🥥🍫☁️🍰 . #earlygram comin at ya fam! It’s high carb day so I decided to put my 2nd @cloud10snacks rice crisp to use! Chocolate Coconut! Thank you @minitomighty for sending me these! They’re absolutely DELICIOUS!😋 And pictured 📸is only HALF of it! It may be my HCD but being in a cut, my macros 📊 don’t have a TON of wiggle room😜😂. And what would go perfectly with this but some @flavoredpbco Cocoa-Nut Donut powdered peanut butter driz?!🥥🍩 I’d like to nominate myself as a rookie member of the #drizgang @tballard50 @deano110 @summerrose626 @harryburchlifts @dwilz95 🤷🏻‍♀️😂 deets below guys!👇CODE KAROL saves ya @flavoredpbco ‼️ . 🥥28 grams @nutrithority Chocolate Milk Isothority. 🥥5 grams cake flour. 🥥1 tsp baking powder. 🥥46 grams egg whites. 🥥120 grams canned pumpkin . 🥥Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 15-16 minutes . 🥥Frosting. 🥥150 grams nonfat plain Greek yogurt mixed with 3 grams sugar free fat free chocolate fudge pudding mix and 6 grams Wincrest Coconut Cream pudding mix (thanks Dani😉) . 🥥Toppings. 🥥39 grams @cloud10snacks Chocolate Coconut Rice Crisp. 🥥10 grams Cocoa Rice Krispies. 🥥15 grams @flavoredpbco Cocoa-Nut Donut powdered peanut butter . 🥥Macros (entire dessert). 🥥73 C/9 F/54 P 576 cals . 🥥Macros (cake itself). 🥥19 C/0 F/29 P 200 cals . #dessert🍰 #cake #cakedecorating #cakesofinstagram #deliciousfood #delicious #macros #macrocap #macrofriendly #proteindessert #protein #carbs #carbsafterdark #carbsatnight #iifym #iifymfood #instacake #instayum #cloud10 #flavoredpbco #FDL #highcarbday #sweet #sweettooth #sweettreat


23💬Normal

Throwback to yesterday’s brunch after my GRADUATION!!! Finally graduated with a 2:1 in Law yesterday 😸🥳🎓 it was a long time coming but I did it _ Went for brunch afterwards with family and then out for for drinks in the evening 🍸 _ #gymshark #beavisionary #breakfast #healthylifestyle #weightlifting #foodisfuel #strengthfeed #fitfood #ukfitfam #instafood #iifymgirls #eattogrow #micros #macros #healthyeating #eatforabs #strongnotskinny #foodporn #leangains #fitspo #fitnessmotivation #fitnessgirl #foodblogger #lifestyle #fdoe #foodpics #iifymfood #healthyeats #ukfitness #whatieat


1💬Normal

Happy Saturday guys! This was yesterday’s oat bowl and my attempt at being a part of the #drizzgang 🤙 swipe for some melties and mixies if ya want! 🤤 First time trying @skinnyfoodco and I’m definitely impressed! 💕 This is my weekend rotation to work, so I’ll be under radio silence for the most part the next few days🙃 Deetz below 👇 ————————————————— ☠️Cals: 456 (71c 7f 25p)☠️ ————————————————— ▪️48g oats ▪️60g bananas ▪️50g berries ▪️2 scoops @ollynutrition salted caramel protein ▪️Dollop of @skinnyfoodco chocolate spread and ▪️Drizz of @skinnyfoodco chocolate and peanut butter syrup ——————————————————— #foodprnshare #foodbloggers #proats #proteinoats #foodshot #eatingfortheinsta #flexbowl #proteinporridge #showusyouroats #iifym #foodstagram #foodphotography #foodgawker #ifitfitsyourmacros #iifymfood #flexibledieting #chocolate #chocaholic #notguilty #oatporn #nomnomnom #fitfam #fitness #breakfast #fitnessfood #oats #protein #carbs #carbsarelife


17💬Normal

Pranzo con insalata mista, pollo e noci però avevo preparato anche dei funghi e delle patate al crisp che non sono arrivate in tavola 😂 #pranzo #lunch #insalata #salad #pollo #chicken #olioevo #food #foodblogger #foodbloggeritaliani #foodforfoodies #iifym #iifymitalia #iifymdiary #iifymfood #iifymgirl #dietaflessibile #diarioalimentare #fitfood #fitdiary


1💬Normal

Burrata de búfala com molho de tomate de verdade, agrião e alecrim, acompanhamento torradinhas de pães integrais 🤤😍 #culinriasaudável #cozinheporamor #iifym #iifymbrasil #iifymfood


3💬Normal

Bohnen, Hühnchen, Reis, das ganze verfeinert mit Sojasauce und Sesam. Low fat, high carb, high protein 💪 #lowfat #foodporn #fitnessfood #iifym #iifymfood #foodporn #motivation #gymlife #lovefood #foodlover #getstrong #massephase #muskelaufbau #transformation #bestversionofyou #strength #fitfam


1💬Normal

Today I woke up almost half a kilo heavier than yesterday, but I also felt great, am visually leaner and am down 1cm in my waist measurements since Wednesday.⁣ ⁣ The scales have their place, but measurements and visual comparisons are vital in judging progress!⁣ ⁣ It doesn’t matter if the number on the scale isn’t what you want to see, improvements in other measurable areas are still progress that you should acknowledge and celebrate.


21💬Normal

Burrata de búfala 👏🏻🤤 #dietaflexivel #vemprotime #burrata #iifym #iifymfood #macros


4💬Normal

Fast Food Friday: Macro friendly food items for when you’re on the go and don’t have time to cook or for when you just want to switch things up. Keep in mind the macros could be off so if you’re losing weight round the numbers higher. Tag a friend who needs this . . Spinach feta egg white breakfast wrap from Starbucks: . Protein: 20g . Carbs: 34g . Fat: 8g . . #mercedessandsfitness #iifym #iifymfood #flexibledieting #countingmacros #trackingmacros #fitfam #fitnessgoals #fitnessjourney #weightlossjourney


2💬Normal

LEMON & STRAWBERRY CHIPS AHOY FRUITY PEBBLES PROTEIN CAKE 🍋🍓🍪 . Weird mix? ANOTHER Chips Ahoy cake?! Maybe🤷🏻‍♀️ but damn it was delish!🤤😁 got this idea last night after peepin 👀 @megbertsmacros post! I put this sucker together in less than 10 minutes after work this afternoon too🙌😂 I baked the cake 🍰 this morning obviously 💁🏻‍♀️😆 I added some of these delicious 🍋Cannoli cookie bites from @minitomighty ! They’re so good and have powdery like coating that is sweet and perfect👌😋 Deets below!👇 . 🍋28 grams @ghostlifestyle Chips Ahoy Whey Protein. 🍋5 grams cake flour. 🍋1 tsp baking powder. 🍋46 grams egg whites. 🍋120 grams canned pumpkin . 👩🏻‍🍳Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 16-18 minutes . 🍋Frosting. 🍋160 grams nonfat plain Greek yogurt mixed with 5 grams sugar free fat free lemon pudding mix . 🍋Toppings. 🍋21 grams Golden Cannoli Lemon Cookies. 🍋16 grams Marshmallow Fruity Pebbles. 🍋8 grams honey graham crackers. 🍋80 grams frozen strawberries . 🍋Macros (entire dessert). 🍋69 C/7 F/43 P 512 cals . 🍋Macros (cake itself). 🍋19 C/2 F/24 P 194 cals . #cake #cakes #cakedecorating #cakesofinstagram #delicious #deliciousfood #iifym #iifymfood #iifymrecipes #instarecipe #sweet #sweettooth #macros #macrofriendly #macrofriendlyrecipe #macrocap #flexibledieting #flexibledietinglifestyle #carbs #protein #carbsafterdark #carbsatnight


38💬Normal

NEW BLOG: How To Get Sustainably Lean (The Flexible, Lifestyle-Based Nutrition Protocol) _____ Too many people spend what seems like their entire lives dieting, and never get to the part where they actually get to enjoy their lives. ⠀ You shouldn't always be dieting. ⠀ If you're always dieting, but never reach your goals the problem is likely... ⠀ → Your diet structure isn’t fit to your lifestyle. ⠀ If you can only stick to something for a few weeks, it'll never create lasting change. ⠀ A nutrition strategy that’s individualized to YOU makes all the difference for your adherence and consistency. This, in turn creates life-changing, sustainable results. ⠀ The Lifestyle Nutrition Protocol is a combination of what I've learned from years of trial and error on myself, along with the most effective practices I've discovered while helping hundreds of women and men achieve sustainable leanness - both in-person and online. ⠀ This is the strategy that will help you build and sustain a lean, strong body. ⠀ → It doesn't require eliminating certain foods, or starvation diets. ⠀ → It's all about educating you on how to make smart choices with your nutrition, and empowering you to be able to eat, drink, and enjoy your life guilt-free. ⠀ 📲 LINK IN MY BIO.


7💬Normal

‼️HIIT‼️ ✖️✖️✖️ You don’t have to walk on the treadmill or climb the stair climber for an hour to get lean...benefits of HIIT circuits 🔸Burn more calories in less time 🔸Build muscle 🔸Spare more muscle loss than long bouts of cardio (Long bouts meaning an hour +) 🔸More taxing on your core 🔸(Opinion): more enjoyable ✖️✖️✖️ Give this circuit a shot. 1. Kneeling Battle Rope Slams 2. Med Ball Slam Burpees 3. Plank box taps (Regression: if unable to climb the box, just reach out and tap it) ✖️✖️✖️ 30 seconds of work, 30 seconds of rest, maximal effort. Id recommend doing 10-20 minutes (no more than 25 or you really won’t be giving maximal effort). ✖️✖️✖️ #hiit #hiitworkout #hiitworkouts #hiitcardio #hiittraining #hiitcircuit #orangetheoryfitness #cardioworkout #shred #shredding #shreddedlife #iifym #iifymrecipes #iifymfood #leanbody #fullumfit #leanmuscles #musclebuild #weightlifting #onlinepersonaltrainer #workoutvideos #workoutroutine #freeworkout #battleropes #medicineball


7💬Normal

My FAVORITE way to break my fast on regular/low macro days are smoothies! So easy and refreshing. It’s also a good start to getting some protein in for the day, the hardest macro for me to hit by far. The best part is that you can totally customize this based on your goals. ⁣ ⁣ Here’s my favorite recipe, feel free to share or save! ⁣ 1 scoop collagen peptides (whatever brand I have on hand at the time)⁣ 1 serving frozen wild blueberries ⁣ 1 cup coconut or almond milk⁣ 1 Açaí pack if I have some on hand⁣ 1-2 tsp honey⁣ I also love to add some vanilla powder to this concoction but am currently out ⁣ Do you have a favorite smoothie recipe?⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #smoothierecipes #acaibowls #acaismoothie #masonjars #metalstraw #collagenpeptides #fasterwaytofatloss #fasterwaytofatlosscoach #fasterwaytofatlossmembership #jar #backyardvibes #refreshments #heatofsummer #hotsummerdays #icecold #healthysmoothies #iifymrecipes #iifymlifestyle #iifymfood #fridayfeels #breakfastideas


2💬Normal

Do you know how much ice cream is in your cone? ⠀ This plagued me for years. How the hell can I track my weekly ice cream cone if I don’t know how much they scoop in? ⠀ Welp consider that problem solved. ⠀ Each scoop is about ½ a cup. So if you get a 2 scooper, that’s a cup of ice cream right there. ⠀ So you are looking at about 300-ish calories for 2 scoops without the cone. And the cone can range between 50-200 calories depending on if it’s a waffle cone or one of those boring ass regular cones with the flat bottom. If you go all fancy and get a dipped cone, then those will increase calories. ⠀ So worst case scenario 2 scoops of ice cream in a waffle cone will set you back about 600 calories. ⠀ Now, go enjoy your ice cream, just save some calories so you can enjoy fat loss as well. ⠀ #aestheticphysiques #bostonfitness #worcester #lookbetternaked #icecreamcone #icecream #dietdiary #nutritioncoach#onlinecoach #icecreamtime #fatlosscoach #weightlosstips#fatlosstips #countingcalories#iifymfood #iifymlifestyle #flexibledieting#weightloss #fatloss #weightlosshelp#macros #caloriedefict #icecreamporn #dieter#portioncontrol


3💬Normal

Don’t be fooled into thinking Stay Fit Mom is all glamor. I love it, don’t get me wrong, but THIS is what my life looks like 98% of the time. I actually have a picture of me like this on the toilet but I’ll spare you. 🤭 📸 @katepoulsonphoto


19💬Normal

🥚 High Protein Breakfast Casserole 🥚 . . . Made a breakfast casserole this week with a recipe sent to me by a client and friend. Macros are 20c/8f/30p for a sixth of the fish. . . . Mixed 400g of frozen hash browns (thawed) with 4oz FF cream cheese and a quarter of an onion chopped. Spread that in the bottom. Then layered with 400g crumbled turkey sausage (already cooked). Poured in 575g of egg whites and topped with 56g FF shredded cheddar cheese. Baked in 350 degrees for about 40 mins. . . . #iifym #iifymfood #iifymgirls #iifymmom #iifymcoach #macros #flexibledieting #macrocoach #weightloss #weightlossfood #weightlossjourney #healthybreakfast #healthyfoodrecipes #healthyrecipes


4💬Normal

Hiii 👋🏼 Prep update: Hit a new low weight this morning, 2lbs down from last week!! Funny because I was feeling a bit frustrated earlier this week since the scale had stayed in the same spot for about two weeks. And although I always preach its not always about the scale, when you’re in prep and you’re consistently hitting your macros(no cheats), hitting your cardio and working out 6x a week...well it gets to you some days. . Last night I did NOT want to do cardio, I had been up since 4:30 that morning to get to the gym at 5, completed a HITT workout on top of my upper body workout, then worked from 9-6:30, got groceries and by the time I got home, I was exhausted. . But the difference between someone who reaches their goals and the person who doesn’t, is discipline. . I posted on my story last night that although I wasn’t motived (because let’s be honest we can’t be motivated 24/7 100% of the time), I’m ALWAYS disciplined. . Excuses won’t get me closer to winning my class but my discipline will ☝🏼 Just a reminder that sometimes we have to suck it up and do the work to get the results we want. Waking up and hitting a new low weight was the satisfaction I needed to show that my discipline and consistency always pays off 🔥 . Coach: @seeyoulaterleaner Photographer: @parzivalphotography . #bikinifitness #bikiniprep #bikiniathlete #houston #npc #iifym #npcbikini #iifymfood #fit #fitness #gym #bodybuilding #bodybuilder #flashbackfriday #fbf #flexibledieting #flexibleeating #selfie #prep #competition #healthy #lifestylecoach #transformation #macrocoach #onlinecoach #lifestylecoach #txbodybuilding #npcbikinicompetitor


4💬Normal

Colazione di ieri con latte senza lattosio e fiocchi di avena @bpr_nutrition gusto latte e biscotti #colazione #breakfast #mangiarebene #mangiaresano #ricomincio #fitdiary #fitgirl #fitfood #foodforfoodie #foodblogger #foodbloggeritaliani #iifym #iifymitalia #iifymfood #iifymgirl #iifymdiary


0💬Normal

Hands up if you can relate! 🙌🤣⠀ •⠀ •⠀ I don’t believe in cheat meals for so many reasons. Why should we eat perfectly for X number of days, and treat ourselves only on specific days that we’ve allowed ourselves to, like we had to earn it? 🤔 What happens on Wednesday night when you’re craving ice cream, or 4th of July when all your friends are enjoying beer 🍺 and burgers? 🍔 Sometimes this mindset can make women feel left out when they can’t enjoy the food their friends and family do on days when their eating routine doesn’t allow for specific foods. 🍫🍪🍭⠀ •⠀ •⠀ Cheat meals also seem to have the last supper effect. On days women allow themselves their cheat meal or food, I’ve noticed most end up overeating that food to the point of discomfort because they know they won’t be able to eat it again for a while. 🍿🍟🍕 Or, if women lose their “willpower” on a non-designated cheat day, most will end up viewing the rest of the day as a loss and overeat foods they typically do not allow on a day like this. 🍩 This makes them feel guilt and shame for their food choices, and like a failure for not being able to stay on track with their planned eating routine. 😟⠀ •⠀ •⠀ In my 4 Week Binge Eating Accountability Program, I teach women how to create balance with their food choices so they can stop thinking about food 24/7, actually enjoy the food they eat, stop feeling guilt and shame for their food choices and stop feeling out of control with food. 🙌 This makes them feel empowered because they learn to trust their body and how to eat to feel their absolute best (something that is often lost with a history of restrictive eating or dieting). Are you ready to enjoy the food you love without guilt and stress? Grab a limited spot in my ⭐️ 4 Week Program ⭐️ (link in bio ✨). Signup closes in ONE day!! First session starts on Sunday, July 21st at 7:00 pm EST!⠀


44💬Normal

🍌SPICED BANANA NUT WAFFL’IN🍯 • RIP for no waffle emoji • Team waffle all day. This bad boy tasted exactly like a nutty, spiced banana bread. @kodiakcakes buttermilk with 1 egg 120g banana 55g @aldiusa banana nut granola Fat free reddi whip Cinnamon, nutmeg and some of the granola cooked in the waffle @xtend cookie butter protein drizzle to finish it off • Still full bulk mode fam. Much better headspace these last couple days. Ready to eat, ready to grow and ready to progress. WAFFLE PUMP IN BOUND! • Calories: 680 100C/15F/43P • • •


37💬Normal

Buongiorno a tutti, oggi propongo un po' di benefici della frutta secca. E' alta in kcal, è vero, ma i benefici sono tanti: vitamine, sali minerali, grassi HDL (buoni), antiossidanti sono solo alcuni benefici che danno. ° ° ° ° ° ° #arachidi #antiossidanti #consiglialimentari #kcal #sanoebuono #mangio #solocosesane #merenda #driedfruit #greattaste #nuts #dairyproducts #healthysnack #healtyfood #instaregime #micronutrients #helthyfood #iifymfood #vitaminb12 #behealthy #healthfoodshare #healtydiet #healhtyfood #mindfuleating #vegetalfood #powersnack


0💬Normal

For all you Keto/Low Carb followers out there...these Mini Cheesecakes are the perfect sweet treat! 0nly 2.1 net carbs each!! Recipe link in our Bio!


5💬Normal

Porridge to go ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#porridge #proats #oats #oatmeal #oatmealbowl #proteinporridge #zoats #iifymfood #showusyouroats #foodporn #nutbutter #peanutbutter #iifymgirls #healthyfoodporn #whatiateforbreakfast #fitfood #oatporn


2💬Normal

So I’m headed to Hobart this weekend for a little getaway, staying active though with a bunch of hikes and waterfalls to check out.. also some coffee shops I’m really excited for! I stopped by @asnfrankston yesterday and picked up this new 💥Fat Burner💥 from @musclewerksinc ! Fuelling my afternoon cardio like a charm before the weekend 😍⚡️


3💬Normal

Buongiornooooo ☀️ Eccomi finalmente! Me lo dico da sola 🤦‍♀️ Come sapete tema della settimana di #qualcunohadettofit è il caffè 😍😍😍 * * * Nonostante il sabotaggio alla mia colazione.. vero @the_monkey_eats ?! 😂 Sono comunque riuscita a portare a casa il risultato!!! ✌️😎 * * * Ma veniamo alla ricetta del #fettamis ripieno di #cremaalcaffe ❤️ Cosa vi occorre?! Una fetta di pane di segale Caffè 3 gr di cacao amaro Dolcificante tic 90 gr skyr 1/2 gr gomma guar @prozisitalia Bolero gusto yogurt @bolero_drinks_italia Granella mandorle * * * Come si prepara?! Prendete un coppapasta e ricavate due dischi di pane. Immergeteli nel caffè dolcificato. Preparate la cremina con cacao acqua e dolcificante. Immergete nel cioccolato solo i bordi del pane. In una ciotola mettete yogurt, un po’ di caffè e bolero gusto yogurt (serve esclusivamente per dolcificare e dare l’aroma quindi mettetene quanto più ritenete opportuno). Aggiungete a questo punto la gomma di guar e mescolate bene. Ovviamente se avete messo troppo caffè aggiungetene ancora. Ora siete pronti per riempire le vostre fette di pane!!! Una volta farcite finire il tutto con cremina al cacao e granella di mandorle!!! Buon weekend a tutti!! ❤️ * * * #tiramisu #colazionefit #colazionefitness #tiramisufit #fittiramisu #panmis #caffe #enjoyyourmacros #granellamandorle #dolcifit #sanoebuono #pochecalorie #nozucchero #yogurtgrecomagro #dolcicaff #dolcilight #iifymdiet #iifymfood #mangiaresano #dietaflessibileitalia #caffeecioccolato #cioccolatoecaffe #cacaoamaro #dolcificante #bolerodrinks


107💬Normal

🍓🍋 STRAWBERRY LEMON PROTEIN SHORTCAKE 🍋🍓 . . . Finally getting to play with some @allamericannutritionco goodies! And they are deliciousssss 😍 Also clearly not over fruit on my protein cakes. 💁🏼‍♀️ . . . 🍰 Cake: . 🍋75g @allamericannutritionco Lemon Cake Mix . . . 🍋6 TBSP Unsweetened Applesauce . . . 🍋 Zest of a small lemon . . . 🍋 A little bit of water (I suck and NEVER remember to measure water when I’m making recipes 🤷🏼‍♀️) enough to make it workable, but thick. I was going for shortcake density and they turned out perfectly. . . . Mix all ingredients, separate evenly into 3 sprayed mini cake tins and bake at 315 for 10 minutes. They should look underdone and a toothpick won’t come out clean yet. Turn the oven off but leave them in there for 8-10 more minutes (I got a clean toothpick pull at 8) . . . Topped with: . . 🍓4 TBSP @allamericannutritionco cheesecake icing mix, 20g softened unsalted butter, and enough water to give it a frosting texture. Mixed with a hand mixture, chill for 15-20 mins (while cakes cook and cool) . . . 🍓150g strawberries, see @counting_zacros story highlights for the strawberry roses. So extra, I love it so much. . . . Macros for entire cake: . . 🍋 648 cal 54C/24F/52P 🍓 . . . I combined dinner and dessert for this tonight, but will be playing with some lower calorie options soon! 🤤


27💬Normal

GIANT CHIPS AHOY COOKIE CHOCOLATE CHIP FUNFETTI CAKE 🍪🎉🍰 . Y’all had to know I was gonna get a lil crazy with this new @ghostlifestyle Chips Ahoy Whey Protein 🍪💁🏻‍♀️😂🤩 I seriously LOVE it and have a feeling it won’t last long 😩😂 I have many ideas for it!👩🏻‍🍳 Who doesn’t want a giant chocolate chip cookie on top of a chocolate chip Funfetti cake?! AND to have it fit your macros?! Count me in!✋🤤😆 Onto the deets bc there’s a lot of em!👇 . 🍪CAKE🍪 ( @a.designers.fit.life recipe!). 🍪20 grams @ghostlifestyle Chips Ahoy Whey Protein. 🍪10 grams cake flour. 🍪5 grams @hodgsonmill Flaxseed. 🍪1/2 tsp baking powder. 🍪1/2 tsp sugar. 🍪46 grams egg whites. 🍪113 grams unsweetened applesauce. 🍪1/2 tsp vanilla extract. 🍪7 grams rainbow sprinkles . 👩🏻‍🍳Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Let batter sit for a few minutes before baking. I added the sprinkles in last (but before baking obviously 🙄😆). Bake at 350 for 16-18 minutes . 🍪COOKIE (@max.and.macros Recipe!). 🍪25 grams @ghostlifestyle Chips Ahoy Whey Protein. 🍪80 grams canned pumpkin. 🍪2 grams sugar free maple syrup. 🍪2 grams sugar. 🍪Dash salt. 🍪6 grams Dark Chocolate Chips (they were all I had bc I hadn’t gone to the store yet, otherwise I’d have used milk chocolate chips) . 👩🏻‍🍳Combine ingredients and form into a giant cookie, add chocolate chips, and bake at 400 for 8-10 minutes. Definitely no longer than 10! 8 is almost perfect usually! . 🍪Frosting. 🍪150 grams nonfat plain Greek yogurt mixed with 3 grams sugar free fat free vanilla pudding mix and 8 grams @proteincakery Chocolate Chip mix! . 🍪Toppings. 🍪10 grams milk chocolate chips (finally went to the store 😆). 🍪20 grams Great Value sugar free chocolate sauce . 🍪Macros (entire dessert). 🍪70 C/12 F/55 P 605 cals . 🍪Macros (cake itself). 🍪33 C/5 F/20 P 258 cals . 🍪Macros (cookie). 🍪17 C/4 F/17 P 165 cals . ❌CODE KAROL18 SAVES YA @proteincakery ❌ . #desserts #cakedecorating #cakesofinstagram #cakes #deliciousfood #delicious #iifym #iifymfood #iifymrecipes #carbsatnight #carbsafterdark #sweettooth #sweet #itfitsmymacros #macros #macrofriendly #macrofriendlydessert


33💬Normal

Hands up if you love a refreshing smoothie bowl! 🙌⠀ •⠀ •⠀ Recently I was talking with a client in my 1:1 coaching program who said she cannot stop snacking when she gets home from work. 🍿🍪 After work, this client would feel like she was on autopilot and just grazed from the second she got home to the second she went to bed 💤 . This made her feel frustrated, because each night she would go to bed with an uncomfortably full stomach from overeating and mad at herself for not having more willpower. 😥⠀ •⠀ •⠀ I asked about her meal and snacking habits throughout the day, and come to find out this client would skip breakfast to make up for her hours of grazing the previous night. 🤦‍♀️ She felt that skipping breakfast would undo the “damage” that she did the night before and was able to justify this habit that way. I immediately recommended that she incorporate breakfast into her morning routine 🍇🍳🥐, even if it meant at first starting with something very small. In the beginning this made my client feel a little stressed out and worried that she would gain 10 pounds from eating breakfast everyday. BUT guess what happened?! 😱After consistency and adding breakfast into her daily routine, her post-work grazing decreased and she did not gain the 10 pounds like she thought she would!!🙌 This made her feel empowered because she no longer dreaded her evenings and nights after work like she previously had, and felt more energized at work and throughout the day from eating in the morning. 🤩⠀ •⠀ •⠀ If you struggle with late night binging and overeating, grab one of the last spots in my ⭐️ 4 Week Binge Eating Accountability Program ⭐️ (signup closes in just TWO days!) where I teach you how to trust your body again, give it the food it needs when it needs it and say goodbye to your binge eating forever! 😍 Link to program in bio, first session starts on Sunday, July 21st at 7:00 pm EST. 🎉⠀


21💬Normal

"Treat your own life as serious as you might treat your job, because after all, which one really is the mater of life and death?" - Epicetus . As "responsible" adults, we're often quick to prioritise our work over our own health (and fitness) . Surely, we would be more responsible if we were to prioritise our fitness first so that our health could transfer positively into other areas of our life - including and more importantly, our work? . You would have more energy to play with your kids after a long day or generally just have a better conversation with your partners. . You wouldn't stress over the smallest of things that really shouldn't bother you. You would sleep much better! Sleep, after all, is the golden chain that binds everything together. . This is one of the reasons we let our clients choose whatever session fits best with their schedule. . We have sessions available Monday - Friday at 6am, 7am, 9am, 9am, 10am, 5pm, 6pm, 7pm + 8pm ... on Saturday mornings we have 8am, 9am, 10am + 11am. . We make it possible to fit in the 'you' time you deserve


2💬Normal

MARS bar oats 🍫🥣 ——————— After the disappointment of the snickers I didn’t hold out much hope for this one but it actually worked out so much better tbh 👌🏼 Cause a mars bar isn’t as dense as it melted a lot better and melt that gooey way that makes these dessert oats amazing 🤤 had some extra calories needing used up so I also topped it with just a generic chocolate spread melted on top. This combo worked much better and would defo use this again in the future tbh 🍫 8/10 did enjoy 😂 ——————— Macros 📊 CALS 838 |P 45 |C 121 |F 23 | ———————


8💬Normal

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 😎 - - Follow @daily.healthy.meals For more nutritious recipes!👨‍🍳 - Save this post down for later 😋 - Tag a friend that loves a good breakie 🍳 🥑 - - #breakfast details 👉🏻 1 egg fried in ghee topped with African smoke seasoning from Trader Joe’s + avocado + 1 slice of bread with Pb and mashed raspberries on top #glutenfree #healthybreakfast #healthycooking Via the amazing @choosing_balance


30💬Normal

Baby weights on the Sumo Deadlifts today 🤥 Building that strength up after moving from conventional deadlifts to Sumos. Still mastering the movement but happy with the lifts overall!💪🏼⁣ ⁣ Great movement for your posterior chain alongside the glutes, hammies and back!⁣ ⁣ 5 x 5 @ 120/130/140/145/145⁣ ⁣ Last two sets really took it out of the hamstrings 🔥🥵


4💬Normal

🍪COOKIE CEREAL BOWL🍪 ➡️swipe for angles and chocolate cookie pieces in shake. Review below • First of all.. this bowl rules. Sometimes you just want a giant cereal bowl. Behind on food today so opted for lower fiber, quick digesting carbs as I wanna hit the gym ASAP. This off-brand cereal bangs. About the same as Cookie Crisp but cheaper for sure. I noticed 0 difference. • About half a box @aldiusa kookie cereal 114g banana 240ml almond milk 1 scoop @ghostlifestyle chips ahoy protein • I was so excited for this protein. So excited... and man I was pretty let down. I should know better as I always prefer cinnamon/vanilla/PB proteins and very rarely opt for chocolate or cookie flavors but come on, CHIPS AHOY?! Very generic cookies and cream flavor. I wasn’t impressed. When you get the crunchy bits it is spot on however. Like it’s literally crumbled chips ahoy in there and that was damn tasty. It’s a fine protein and in no way a waste of money but I wouldn’t buy again. • 1. Blueberry toaster pastry 2. Cereal milk . . . 17. Chips ahoy • Calories: 670 120C/10F/31P • • •


42💬Normal

Beautiful before and beautiful after. Kelsey is in her fourth session of SFM coaching. In that time her overall caloric intake has increased by over 300 calories daily. She had a goal of leaning up for summer and can we all agree she’s crushing it?! While her body composition has changed dramatically in four months the scale has only dropped 4 pounds. Kelsey’s a high achiever that has trusted the process from day 1️⃣. She hasn’t been perfect but we always preach consistency trumps perfection and this #sfmtransformation is proof! Wondering if our program will work for you?! The client that surrenders the number on the scale ⚖️, trusts their coach💞, and chips away⛏ daily regardless of the emotional ups and downs🎢 are the ones that see the most success. Our August🌵 group is filling up quick because of the anniversary sale🛍! Sign up for August🌵 and get 15% off! Better hurry, there’s a good chance we’ll sell out. LINK➡️ @stayfitmomblog


16💬Normal

Greek chicken pasta salad made with zucchini noodles! My parents just went to Greece for 2 weeks and brought me back some goodies and I got to using them right away! This pasta salad is made with zucchini noodles and packed with all those greek flavors - tomatoes, artichokes, onions, olives, and feta - with the addition of some chicken for protein. And then tossed in a simple greek dressing with all the parsley, mint, and dill!⁠⠀ It's super light and refreshing and comes together in 30 minutes - perfect for a quick meal or a BBQ or potluck! Leave off the feta to keep it paleo and Whole30 approved.⁠⠀ Recipe is on @eatthegains, link in profile!⁠⠀ https://eatthegains.com/greek-chicken-pasta-salad/⁠⠀ #eatthegains


60💬Normal

Advanced Formula that contains the best ingredients for weight loss. Increase your body’s thermogenesis or core body temperature, this means an increase in energy expenditure or the amount of calories your body is burning in a 24 hours period. Increases the release of norepinephrine, the body’s key fat burning hormone.


3💬Normal

Peanut butter chips have been my greatest discovery of the past two years ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#porridge #proats #oats #oatmeal #oatmealbowl #proteinporridge #zoats #iifymfood #showusyouroats #foodporn #nutbutter #peanutbutter #iifymgirls #healthyfoodporn #whatiateforbreakfast #fitfood #oatporn


9💬Normal

So I picked up this cute cookbook of sweets last week from Kmart.. I’m a sucker for cake 🍰 literally 4 ingredients which is awesome for someone that doesn’t have a lot of time to bake - me! 🙋🏼‍♀️ I used the baking stevia which works AMAZING and I think is even sweeter than normal sugar so next time I might use less! This cake is perfect for a high fat day or if you’re low on fat due to the almond meal, next time I might switch it up and use half normal flower to add some carbs and lower the fat!


1💬Normal

Fitcheesecake al cocco. Base: riso soffiato e cioccolato fuso. Ripieno: fruyo al cocco e philadelphia active. Glassa: cioccolato fondente e acqua. - Cerchiamo di tenere le kcal basse con questo dessert, dove la maggior parte delle calorie vengono dal cioccolato. È da perfezionare sopratutto per la base 😅. Ho usato uno stampo 17x17x17. Kcal per una porzione (io l'ho divisa in 6) Kcal 274 C 25,8 P 10,4 G 13,6 - Fatemi sapere cosa ne pensate 😉 • • • • • • #sweetbreakfast #flexiblediet #ricettelight #iifym #iifymfood #iifymitalia #breakfasthealthy #dolcifattiincasa #proteinspread #healthychoice #lovehealtyfood #fitchoco #fitbitfamily #senzaburro #tornareinforma #fitcheesecake #fruyo


0💬Normal

Promise I do eat chocolate that does not resemble poor defenceless animals 😅. SWIPE for da melt 🤩. - Guys it’s nearly the weekend, we’ve practically made it and it would be joyous; except I’m working night shift Saturday, Sunday and Monday 😅. Anyway this was an epic bowl with both regular, caramel Freddo and Reeses Pieces peanut butter chips. The melt and taste on those things are ridiculous 🤤😋. Have a lovely Thursday!


21💬Normal

Step 1: Make some pork tenderloin. Step 2: Build the wall of China around it so the dog won't eat it before it cools. 🙄


1💬Normal

COOKIE MONSTER APPROVED CHIPS AHOY COOKIE CAKE💙🍪😍 . What’s the first ☝️thing you make upon purchasing @ghostlifestyle Chips Ahoy 🍪Whey Protein?! A COOKIE MONSTER CAKE of course!🍪🤤 No protein could be more PERFECT for it than this one👌🙌🔥 It was like eating a GIANT never ending soft & chewy Chips Ahoy cookie 🍪! I had ZERO idea what I wanted to make tonight until I saw this new protein in my email! Went straight to GNC and got the last one...after calling and asking the employee to hold it for me😏😁 It’s safe to say I already have lots of plans for this😈👩🏻‍🍳 once again, swipe👉for some up close video footage of this awesome masterpiece !📹😍🤤 and @jennlrayray the music 🎶 from the tv almost has that food porn vibe so pay attention 👂😂Onto the deets!👇 . 🍪28 grams @ghostlifestyle Chips Ahoy Whey Protein. 🍪5 grams cake flour. 🍪1 tsp baking powder. 🍪120 grams canned pumpkin. 🍪46 grams egg whites . 👩🏻‍🍳Whisk dry ingredients together and then add in wet ingredients and stir into a batter. Divide batter between 3 mini round baking dishes lined with parchment paper and bake at 350 for 16-18 minutes . 🍪Frosting. 🍪160 grams nonfat plain Greek yogurt mixed with 5 grams sugar free fat free vanilla pudding mix . 🍪Toppings. 🍪25 grams mini Chips Ahoy. 🍪14 grams mini Oreos. 🍪5 grams Oreo pie crust crumbles. 🍪20 grams Great Value sugar free chocolate sauce . 🍪Macros (entire dessert). 🍪63 C/12 F/42 P 531 cals . 🍪Macros (cake itself). 🍪19 C/2 F/24 P 194 cals . ❗️Disclaimer 👉bottom row of Chips Ahoy for display purposes only❗️😂 I didn’t have room in my macros for them all😩😭 . #desserts #delicious #cake #cakes #cakedecorating #insta #instafood #instacakes #iifym #iifymfood #iifymrecipes #chipsahoy #macros #macrofriendly #sweet #sweets #sweettooth #sweettreats #protein #proteincake #flexibledieting #flexibledietinglifestyle #itfitsmymacros #carbs #carbsafterdark #carbsatnight


51💬Normal

Did you know there are people out there that DO NOT like breakfast!? That is my favorite meal of the day personally! What about you? . #IconMeals Fried 🍳 + French Toast 🍞 + 🥓 Mmmm 😋 . 🚚📦 Save 10% off @iconmeals w/my code JesseJames10 at checkout. . ▶️Link to the weekly menu is in my BIO🔝🔝 #sponsored


4💬Normal

Double tap if you or someone you know has tried intermittent fasting! 😜⠀ •⠀ •⠀ While intermittent fasting may have its benefits for some, I can assure you it is not for you if you have a history of an eating disorder, food restriction, binge eating or poor relationship with food such as skipping meals or having feelings of guilt, stress and anxiousness around food 🍫🍭🍢. Part of entering food freedom where you can enjoy food without guilt or stress, means giving up any food rules you may have followed in the past like not eating added sugars 🍪, not eating past 6 pm ⏰ or only eating foods allowed on Whole 30 🥑🥕. I remember talking with a new client, and like I always do, I asked her what eating styles she tried in the past and how they worked for her. She told me that when she tried intermittent fasting, she would get so hungry during her fasting window that she would eat anything and everything in sight, and in large quantities, when she entered her window where she was allowed to eat 🥯. This in turn made her feel bad about herself, guilty from overeating and dealing with an uncomfortable overstuffed feeling of fullness. ⠀ •⠀ •⠀ In my 4 Week Binge Eating Accountability Program ✨, I teach women how to listen to and honor, their hunger 🍕and fullness 🍳. In a world where restrictive eating and dieting is so common, it takes work and time to be able to relearn our innate ability to trust our bodies and give it the food and amounts it needs. If you’re tired of feeling out of tune with your body, and tired of overeating and feeling like a failure, join my ⭐️ Binge Eating Program ⭐️ (link in bio) where you can learn to enjoy food again without guilt or stress. 🙌⠀


36💬Normal

🇮🇹 Buona sera ragazzi ❤️ 😘... Oggi giornata abbastanza stressante e voi?... Stasera #cenetta fantasia con wasa con crema di tofu spezie e passata di pomodoro e mix di zucchine germogli di soia e prosciutto crudo 😋... 🇬🇧 Good evening guys ❤️ 😘 ... Today is quite stressful day and you? ... Tonight strange #dinner with wasa with tofu cream with spices and tomato sause and mix with zucchini soy sprouts and raw ham 😋


8💬Normal

Breakfast stuffed sweet potatoes! One of my favorite quick and easy ways to do breakfast, especially when I prep was some potatoes in advance. Whether you like the classic bacon and egg combo, are egg free, or feeling something sweet for breakfast, I got ya covered. Each one only calls for 3 ingredients in the filling and some optional toppings, so you can really customize them however you want! Which one would you want to try first?⁠⠀ Recipe is on @eatthegains, just search sweet potatoes!⁠⠀ https://eatthegains.com/whole30-breakfast-stuffed-sweet-potatoes-3-ways/⁠⠀ #eatthegains⁠⠀


148💬Normal

It’s launch day and we couldn’t be more giddy! Coach Jamie knocked our latest project out of the park! Looking for motivation to get started? Today’s your lucky day. - “12 weeks of no excuses for not being planned and on top of my macros! If you already do or are thinking about counting macros, this journal is for you!” -SFM client, More Than Macro Retreat Attendee, Brandi - “The coolest part is also using it as a gratitude journal and place for self reflection at the end of the day.” - Cheryl - “Each day I get to write down my macros, sleep, workout, steps everything! This book is something I’ve been needing in my life!” - Penny - You can purchase the My Macro Journal on Amazon prime for $12.99. The journal includes macro cheat sheets, monthly calendars, pages for breakfast, lunch and dinner charting, shopping lists, as well as 12 weeks worth of daily entries for biofeedback, health goals, notes, and more. Click the link ➡️➡️➡️ @stayfitmomblog to see exactly what’s inside. 📸 @katepoulsonphoto


7💬Normal

I am officially down 30 pounds as of today! (I said 10 and 20 in my post yesterday, but was .8 lbs away from officially 30). 30 lbs in a year and a half while eating insanely good food, lots of meat and veggies, lots of eggs, tons of fruit, skipping things at some events because I’d rather eat protein cakes or not spend calories just because everyone else is eating something. . . I’ve never once turned down an event or experience because I was afraid of what I could eat. I either bring my own food (which I do a lot) or use the knowledge I’ve gained from flexible dieting to make choices that align with my goals. . . So to celebrate this little milestone I decided a @harryburchlifts inspired board was in order. I couldn’t decide if I wanted savory or sweet this morning so I made both! My Oreo cake recipe with sprinkles, a Joseph’s pita with whipped cream cheese, and some home grown cherry tomatoes. . . . 🍰Cake: . 🖤 144g Pumpkin . . . 🖤 55g Egg Whites. . . . 🖤1 tsp Baking Powder . . . 🖤5g Black Cocoa Powder . . . 🖤 33g @pescience Cake Pop Protein . . . 🖤 Cake Batter Extract to taste . . . Mix all ingredients, separate evenly into 3 sprayed mini cake tins, bake at 350 for 15-18 minutes, or until a toothpick comes out clean! . . . Macros for cake: . 🖤 227 cal 17C/2F/34P . . Macros for entire board . . 🖤 405 cal 35C/13.5F/43P


24💬Normal

🍕BBQ PIZZA GRILL PLATE🧀 • Without fault I will burn pita pizzas every time.😤 • Joseph pita 28g cheddar @ghughessugarfree barbecue Onion and cilantro Side of grilled onions, mushrooms and asparagus. • I have been so frustrated with a few different weightlifting plateaus recently. Especially my deadlift. I feel like I have been stuck for weeks. • Recently it dawned on me how short “weeks” actually are in the span of lifting. Looking back I remember feeling the exact same way about many different weight milestones. If I’m playing the lifelong game no need to stress weeks.🤷🏼‍♂️ it’ll come.👊🏼 • Things that can affect a plateau: are you eating enough? Recovering enough? Managing stress/sleep/hydration? Did you shorten rest times? Did you eat at a different time than normal? Maybe expenditure was unintentionally high that week? Way to many variables to stress not increasing for just a few weeks.👌🏼 • Calories: 290 33C/13F/16P • •


25💬Normal

🇬🇧/🇸🇰 Healthy Snickers cake 🥜🍫 Why Snickers cake? Because it combines nuts, caramel and chocolate! And the best thing is that it has waaay less calories than an actual Snickers bar 🤩 I’m again preparing a video recipe of this cake too, so stay tuned. Written recipe is aleeady on my blog (link in bio and my insta stories). If you want me to write down the recipe in comments below, let me know 😉 *********************************************************** Zdravšia verzia Snickers torty je na svete! A prečo Snickers? Pretože kombinuje arašídy, čokoládu a karamel 🤩🍫🥜 Za to má však omnoho menej kalórii ako klasická Snickerska. Pripravujem opäť raz aj video recept, ktorý bude čoskoro na mojej IG TV. Recept je už na blogu (preklik cez stories). Ak ho chcete aj do komentárov sem, dajte vedieť 😉 Ak koláčik upečiete, prosím napíšte ako chutil a označte ma na fotke, veľmi sa poteším ♥️ . . . . #snickers #dnespeciem #dnesjemzdravo #recept #healthyrecipes #easyrecipes #cake #sweettooth #lowcaldessert #guiltfree #homebaking #homecooking #iifymfood #macrocounting #nutbutter #tvorimsr3ptile #daybyme #yummyfood


30💬Normal


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