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Low carb on the go ideas! ❤️ Cooking at home is always better, but sometimes you need something quick. There are tons of options out there, but here are four of my favorites:
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1. Bunless Baconator from Wendy's. I order it without the bun and ketchup and usually pair it with a side salad.
2. Chicken Fajitas. When we go out to eat, I usually choose our favorite Mexican restaurant. I always order chicken fajitas without the tortillas, rice and beans. I'll usually order extra guacamole and a small side of queso. So satisfying!
3. Jersey Mike's Sub-In-A-Tub. My favorite is the Club Sub. 😋 The tub option is on their menu, so ordering is simple.
4. Five Guys Burger Bowl. This is also on the menu along with a lettuce wrapped option. Just tell them you want your burger in a bowl and choose your toppings. 👍
5. More favorites not pictured: In-N-Out Burger & Jimmy John's Unwich.

Low carb on the go ideas! ❤️ Cooking at home is always better, but sometimes you need something quick. There are tons of options out there, but here are four of my favorites: . 1. Bunless Baconator from Wendy's. I order it without the bun and ketchup and usually pair it with a side salad. 2. Chicken Fajitas. When we go out to eat, I usually choose our favorite Mexican restaurant. I always order chicken fajitas without the tortillas, rice and beans. I'll usually order extra guacamole and a small side of queso. So satisfying! 3. Jersey Mike's Sub-In-A-Tub. My favorite is the Club Sub. 😋 The tub option is on their menu, so ordering is simple. 4. Five Guys Burger Bowl. This is also on the menu along with a lettuce wrapped option. Just tell them you want your burger in a bowl and choose your toppings. 👍 5. More favorites not pictured: In-N-Out Burger & Jimmy John's Unwich.

Skyrella Bowl 🙌: 295 Kcal!
Protein:31 Fat: 4g Carbs: 30g
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Hey Foodies,
habt ein schönes Wochenende 👌Was darf in eurem Salat nicht fehlen???👌Heute gibts mal wieder eine 2 Minuten Bowl mit Skyrella, Apfel, Tomate und Gurke :) Mega Kombi, sehr gesund und top Nährwerte
Als Dressing kommt eine halbe Zitrone, ein bisschen Öl, Salz Pfeffer und Honig drüber 👌
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Hey Foodies,
Have a nice weekend
I really like the combination of apple and cheese :) 🤙 Delicious and highly nutritious! This meal is ready in 2 minutes and perfect as a side for a bbq —————————————————————-
Ingredients
60g Cucumber
100g Carrots
100g Tomatoes
125 Skyrella
100g apple
10ml balsamico —————————————————————-
Have a nice weekend
Cheers - Alex

Skyrella Bowl 🙌: 295 Kcal! Protein:31 Fat: 4g Carbs: 30g —————————————————————- Hey Foodies, habt ein schönes Wochenende 👌Was darf in eurem Salat nicht fehlen???👌Heute gibts mal wieder eine 2 Minuten Bowl mit Skyrella, Apfel, Tomate und Gurke :) Mega Kombi, sehr gesund und top Nährwerte Als Dressing kommt eine halbe Zitrone, ein bisschen Öl, Salz Pfeffer und Honig drüber 👌 —————————————————————- Hey Foodies, Have a nice weekend I really like the combination of apple and cheese :) 🤙 Delicious and highly nutritious! This meal is ready in 2 minutes and perfect as a side for a bbq —————————————————————- Ingredients 60g Cucumber 100g Carrots 100g Tomatoes 125 Skyrella 100g apple 10ml balsamico —————————————————————- Have a nice weekend Cheers - Alex

did someone say baGOALS? 😎❤️
this may have been quite the challenge to eat, but oh SO worth it!
packed and loaded with all my usual faves - definitely a great start to this Tuesday!
I hope you all have a terrific day 💕
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#whatsonmyplate: a toasted @odoughs glutenfree bagel thin + spinach + tomato slices + two eggs scrambled in @chosenfoods avocado oil + half an avocado + @manitobaharvest hemp hearts + feta! _____________________
_ @CALORIESFD 🔎
_ 📸 @leanneliveshealthy
______________________
#meal #chocolate#healthyfood #food #green #mealprep #dinner #tasty #spinach #yummy #vegetarian #yummy #recipes #health #fit #delicious #healthylifestyle #avocado #eat #instafood #fries #weightloss #iifym #onion #healthylife #toast

did someone say baGOALS? 😎❤️ this may have been quite the challenge to eat, but oh SO worth it! packed and loaded with all my usual faves - definitely a great start to this Tuesday! I hope you all have a terrific day 💕 . #whatsonmyplate: a toasted @odoughs glutenfree bagel thin + spinach + tomato slices + two eggs scrambled in @chosenfoods avocado oil + half an avocado + @manitobaharvest hemp hearts + feta! _____________________ _ @CALORIESFD 🔎 _ 📸 @leanneliveshealthy ______________________ #meal #chocolate #healthyfood #food #green #mealprep #dinner #tasty #spinach #yummy #vegetarian #yummy #recipes #health #fit #delicious #healthylifestyle #avocado #eat #instafood #fries #weightloss #iifym #onion #healthylife #toast

perfectly crisp on the outside + soft on the inside SUGAR-FREE CHOCOLATE CHIP COOKIES 🎉😍🍪 I subbed all of the sweetener in this recipe with @lakantosweetener Classic Monkfruit Sweetener, resulting in flavor and texture perfection💯 #sponsored
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I love how this sweetener has a crisp white color, a fine grain that dissolves completely, and sweetens your baked goods just like regular white sugar - without all the carbs. It works so well in any of my recipes that call for sugar-free sweetener! The best part…the Classic Sweetener is now available at @Costco! Check my stories to find a Costco near you that carries @lakantosweetener.
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🍪About the cookies: The @baketobefit Keto Dessert eBook contains three different chocolate chip cookie recipes, and this is one of them!
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1. Crispy & Chewy - 1g net carbs (pictured here)
2. Soft & Doughy - 2g net carbs
3. Chewy & Gooey - 2g net carbs
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Per cookie: 95 calories 9g F / 1g C (net) / 2g P / 2g fiber 🙌🏼
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Get instant access to this recipe in the eBook available at www.baketobefit.com (link in bio), and make sure to check out @lakantosweetener, now available at Costco! ✨ Use code “lakanto” for $5 off your @baketobefit eBook order, through this weekend only!
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If you have any questions, check out the FAQ page on our site, or comment below and I’ll be sure to answer ❤️
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Xo,
Sarah
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📚eBooks: www.baketobefit.com
🙋🏼‍Recipe reviews: @baketobefit
🧁www.lakanto.com/apps/store-locator
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#lakanto #lakantosweetener #baketobefit #sugarfree #keto #ketogenic

perfectly crisp on the outside + soft on the inside SUGAR-FREE CHOCOLATE CHIP COOKIES 🎉😍🍪 I subbed all of the sweetener in this recipe with @lakantosweetener Classic Monkfruit Sweetener, resulting in flavor and texture perfection💯 #sponsored⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love how this sweetener has a crisp white color, a fine grain that dissolves completely, and sweetens your baked goods just like regular white sugar - without all the carbs. It works so well in any of my recipes that call for sugar-free sweetener! The best part…the Classic Sweetener is now available at @Costco ! Check my stories to find a Costco near you that carries @lakantosweetener . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍪About the cookies: The @baketobefit Keto Dessert eBook contains three different chocolate chip cookie recipes, and this is one of them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Crispy & Chewy - 1g net carbs (pictured here) 2. Soft & Doughy - 2g net carbs 3. Chewy & Gooey - 2g net carbs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Per cookie: 95 calories 9g F / 1g C (net) / 2g P / 2g fiber 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get instant access to this recipe in the eBook available at www.baketobefit.com (link in bio), and make sure to check out @lakantosweetener , now available at Costco! ✨ Use code “lakanto” for $5 off your @baketobefit eBook order, through this weekend only! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have any questions, check out the FAQ page on our site, or comment below and I’ll be sure to answer ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Xo, Sarah ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📚eBooks: www.baketobefit.com 🙋🏼‍Recipe reviews: @baketobefit 🧁www.lakanto.com/apps/store-locator ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lakanto #lakantosweetener #baketobefit #sugarfree #keto #ketogenic

CARNE ASADA FRIES IS THE WAY TO LIVIN THE FRY LIFE 😍
#brickandflour

CARNE ASADA FRIES IS THE WAY TO LIVIN THE FRY LIFE 😍 #brickandflour

Mac n’ cheese Saturday is looking GOOD tonight 😍 Cleaning out the fridge before I head to Austin Wednesday (!), and this mouth watering meal was the result 💯🥰.
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RECIPE: seared garlic ghee sea scallops (I used frozen scallops tonight, but the same method applies to fresh scallops) 👉🏻 pat scallops dry with paper towels (*very important*); in a pan, heat 1 tablespoon garlic ghee, butter, or avocado oil; sear scallops for 3-4 minutes, or until slightly crispy and brown; flip and cook an additional two minutes) •• @eatbanza chickpea pasta shells tossed in creamy garlic goat cheese sauce (recipe shared a few nights ago) •• grilled asparagus with parmesan cheese 🌱.
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Credit goes to: @sara.haven
Follow @ChannelFoods for more delicious recipes 😋

Mac n’ cheese Saturday is looking GOOD tonight 😍 Cleaning out the fridge before I head to Austin Wednesday (!), and this mouth watering meal was the result 💯🥰. - RECIPE: seared garlic ghee sea scallops (I used frozen scallops tonight, but the same method applies to fresh scallops) 👉🏻 pat scallops dry with paper towels (*very important*); in a pan, heat 1 tablespoon garlic ghee, butter, or avocado oil; sear scallops for 3-4 minutes, or until slightly crispy and brown; flip and cook an additional two minutes) •• @eatbanza chickpea pasta shells tossed in creamy garlic goat cheese sauce (recipe shared a few nights ago) •• grilled asparagus with parmesan cheese 🌱. - Credit goes to: @sara .haven Follow @ChannelFoods for more delicious recipes 😋

🥓 Brunch at my parents 🥓 .
Bacon...loaded eggs and strawberries. We are super excited because my parents are watching our kids for us tonight. We don’t get to go out often without kids so it should be a good time. We are going to a fancy steakhouse dinner and concert 🙌🏻

🥓 Brunch at my parents 🥓 . Bacon...loaded eggs and strawberries. We are super excited because my parents are watching our kids for us tonight. We don’t get to go out often without kids so it should be a good time. We are going to a fancy steakhouse dinner and concert 🙌🏻

👩‍🍳Have you tried these simple 3 ingredient vegan pancakes yet?!
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✔️Simply blend the ingredients listed and make them like regular pancakes. I like mine topped with coconut yogurt and more banana!
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Credit @plantyou ——
#protein #nutrition #carbs #iifym#fitfood #cleaneating #macros #muscle #foodsile #meal #eat #carb #vegan #healthysnack #protein #chickenbreast #bodybuilding #bodybuildingfood #healthyfood #healthylifestyle #weightlossjourney #fatloss

👩‍🍳Have you tried these simple 3 ingredient vegan pancakes yet?! . ✔️Simply blend the ingredients listed and make them like regular pancakes. I like mine topped with coconut yogurt and more banana! —— Credit @plantyou —— #protein #nutrition #carbs #iifym #fitfood #cleaneating #macros #muscle #foodsile #meal #eat #carb #vegan #healthysnack #protein #chickenbreast #bodybuilding #bodybuildingfood #healthyfood #healthylifestyle #weightlossjourney #fatloss

CHEESY BEANS ON TOAST SOLDIERS 😍. Cheesy beans on toast and dippy eggs with soldiers are both high up on my list of ultimate comfort foods, so I decided to combine the two for an absolutely delicious weekend breakfast 🤤👌. For perfect dippy eggs, bring a saucepan of water to the boil, add your eggs and cook for exactly 6 minutes. This timing is for large eggs straight from the fridge so if you're using smaller or room temperature eggs then reduce the cooking time by 1 minute 👍. Who fancies this for breakfast? #whatiateforbreakfast

CHEESY BEANS ON TOAST SOLDIERS 😍. Cheesy beans on toast and dippy eggs with soldiers are both high up on my list of ultimate comfort foods, so I decided to combine the two for an absolutely delicious weekend breakfast 🤤👌. For perfect dippy eggs, bring a saucepan of water to the boil, add your eggs and cook for exactly 6 minutes. This timing is for large eggs straight from the fridge so if you're using smaller or room temperature eggs then reduce the cooking time by 1 minute 👍. Who fancies this for breakfast? #whatiateforbreakfast

Latest iifym Posts

Hungry for steak. #iifym #countingmacros #countingcalories #foodporn
Another beautiful customer @juan_taun in LOVE with our Viper High Waist Leggings 💛.
THIS SET SOLD OUT.
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Another beautiful customer @juan_taun in LOVE with our Viper High Waist Leggings 💛. THIS SET SOLD OUT. - Same amazing fabric as the Python/Cheetah/Camo High Waist Leggings !!! DONT miss out💛. Shop www.FigureSlim.com - . . . . . . . . #bikiniwellness #leggings #figureslim #fitness #health #health #supplements   #girlswholift   #igfitness #diet   #fitfam   #shredded #npc #npcbikini   #instalike  #healthy #flex #fit   #bikiniwellness #training   #npccompetitor #iifym   #transformation #gym #squats #muscle #goals #workout #bodybuilding #mrolympia

I needed some electrolytes and caffeine. My son and I went for a nice long walk at the Napa River Trail... about 2.5 miles. Felt great! Blue skies and no clouds in sight! A nice warm 78 degrees. Then we needed a pick me up! Now I feel ready to relax! #walk #keto #ketodrinks #vitaminwater #starbucks #sbux #ketosbux #ketostarbucks #ketoaf #dirtyketo #filthyketo #lowcarb #iifym #ifitfitsyourmacros #saturday

I needed some electrolytes and caffeine. My son and I went for a nice long walk at the Napa River Trail... about 2.5 miles. Felt great! Blue skies and no clouds in sight! A nice warm 78 degrees. Then we needed a pick me up! Now I feel ready to relax! #walk #keto #ketodrinks #vitaminwater #starbucks #sbux #ketosbux #ketostarbucks #ketoaf #dirtyketo #filthyketo #lowcarb #iifym #ifitfitsyourmacros #saturday

We grilled in the hail today, no joke lol... but it was worth it as the meal turned out delicious. But why the heck was it hailing in August? •
#glutenfree #glutenfreefollowme #chicken #grilling #corn #veggies #health #healthy #healthyfood #dinner

We grilled in the hail today, no joke lol... but it was worth it as the meal turned out delicious. But why the heck was it hailing in August? • #glutenfree #glutenfreefollowme #chicken #grilling #corn #veggies #health #healthy #healthyfood #dinner

Can’t go wrong with some steak and veggies 🤤
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It’s been a while.. but hit Cheesecake Factory with bae @chonkypippin 😘 as she finishes her cut and I start the real digging of prep 😅
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My go-to is the Mexican tortilla salad 🥗 which actually gets me pretty satiated considering my calories are getting low (the volume is nutty for 600cals 🤗) and the steak medallions which is only 440cals and low carb 👍
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PLAN AHEAD ☝️
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I planned this meal (being >40% of my day’s calories) way ahead of time, input the meals early in the day and then hit my numbers with already having it accounted for 😋 for me, having a higher calorie meal with “more exciting food” towards the end of the day makes eating boring lower calorie food (cauli rice and ground chicken breast 🙂) throughout the day much easier 🤗 blowing 40% of my calories at breakfast does not set me up for success 🍳🍳
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Cheesecake Factory is one of my go-to’s for dieting dates 🤓 there are good choices and uh... more calorie dense choices (1600cal slices of cheesecake 👀) but, just go in with a plan vs window shopping and you’ll be set 💪
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#aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #cheesecakefactory #flexcomics #alphalete

Can’t go wrong with some steak and veggies 🤤 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ It’s been a while.. but hit Cheesecake Factory with bae @chonkypippin 😘 as she finishes her cut and I start the real digging of prep 😅 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ My go-to is the Mexican tortilla salad 🥗 which actually gets me pretty satiated considering my calories are getting low (the volume is nutty for 600cals 🤗) and the steak medallions which is only 440cals and low carb 👍 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ PLAN AHEAD ☝️ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ I planned this meal (being >40% of my day’s calories) way ahead of time, input the meals early in the day and then hit my numbers with already having it accounted for 😋 for me, having a higher calorie meal with “more exciting food” towards the end of the day makes eating boring lower calorie food (cauli rice and ground chicken breast 🙂) throughout the day much easier 🤗 blowing 40% of my calories at breakfast does not set me up for success 🍳🍳 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Cheesecake Factory is one of my go-to’s for dieting dates 🤓 there are good choices and uh... more calorie dense choices (1600cal slices of cheesecake 👀) but, just go in with a plan vs window shopping and you’ll be set 💪 . . . #aesthetics #shredded #naturalbodybuilding #natty #bodybuilder #selfie #workout #shredded #zyzz #fitness #fitspo #inspiration #motivation #muscle #ripped #iifym #flexibledieting #fitfam #healthy #gym #fit #model #cheesecakefactory #flexcomics #alphalete

B🥓 L🌿 T🍅 on whole wheat sourdough with pesto... you won't find a sandwich that tastes more like summer than this one right here ☝️ Fresh tomatoes are a good source of vitamin A (for sharp vision 👀) , vitamin C (for a strong immune system 💪), vitamin K (for strong bones 💀), and potassium (for a healthy heart ❤)! Shoutout to @claudiahleaprd for the panini press used to toast this sandwich 🍞
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#rdchat #dietitianapproved #dietitiansofinstagram #buzzfeast #forkyeah #feedfeed #f52grams #phillyfoodie #nutrition #healthyeating #recipe #bacon #inspo #foodie #foodphotography #iifym #picoftheday #instagood #l4l #f4f #beachbody #summer #produce #sandwich

B🥓 L🌿 T🍅 on whole wheat sourdough with pesto... you won't find a sandwich that tastes more like summer than this one right here ☝️ Fresh tomatoes are a good source of vitamin A (for sharp vision 👀) , vitamin C (for a strong immune system 💪), vitamin K (for strong bones 💀), and potassium (for a healthy heart ❤)! Shoutout to @claudiahleaprd for the panini press used to toast this sandwich 🍞 • • • #rdchat #dietitianapproved #dietitiansofinstagram #buzzfeast #forkyeah #feedfeed #f52grams #phillyfoodie #nutrition #healthyeating #recipe #bacon #inspo #foodie #foodphotography #iifym #picoftheday #instagood #l4l #f4f #beachbody #summer #produce #sandwich

Bodybuilding. Damn, I love it. 💪🏼🌹
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• 🔥 2019 TRAINING PLANS!🔥
Check out my website for more details and fill out the questionnaire so I can get to know you! -
🌹BEGINNER? I have a plan just for you, get into the swing of things and learn how to incorporate healthy choices as a lifestyle! 8 Weeks of Training + Custom Macros and grocery list! $160.00
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🌹ADVANCED? If you already know what you’re doing but you’re interesting in taking it up a notch or simply just want something new, this is for you! This includes an 8 Week program + custom macros and grocery list! $200.00
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🌹ECT I have plans specifically for nutrition/meal recommendations/grocery list if you don’t need a training program! $80.00
Check out my website if you’re interested!
➡️www.ktandersonfit.com⬅️ .
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#npc #npcbikini #bikini #teamlocofit #fit #fitness #fitspo #flexibledieting #IIFYM #training #bodybuilding #girlswholift #contestprep #structuredflexibilty #motivation #girlswhosquat #weightlifting #healthy #bikinicompetitor #npcbikinicompetitor #glutes #5weeksout

Bodybuilding. Damn, I love it. 💪🏼🌹 • • 🔥 2019 TRAINING PLANS!🔥 Check out my website for more details and fill out the questionnaire so I can get to know you! - 🌹BEGINNER? I have a plan just for you, get into the swing of things and learn how to incorporate healthy choices as a lifestyle! 8 Weeks of Training + Custom Macros and grocery list! $160.00 - 🌹ADVANCED? If you already know what you’re doing but you’re interesting in taking it up a notch or simply just want something new, this is for you! This includes an 8 Week program + custom macros and grocery list! $200.00 - 🌹ECT I have plans specifically for nutrition/meal recommendations/grocery list if you don’t need a training program! $80.00 Check out my website if you’re interested! ➡️www.ktandersonfit.com⬅️ . . . #npc #npcbikini #bikini #teamlocofit #fit #fitness #fitspo #flexibledieting #IIFYM #training #bodybuilding #girlswholift #contestprep #structuredflexibilty #motivation #girlswhosquat #weightlifting #healthy #bikinicompetitor #npcbikinicompetitor #glutes #5weeksout

come check out as we host more conversation and a lift, this is our open invitation.

come check out as we host more conversation and a lift, this is our open invitation.

S’mores cookie from @greatergoodcookies •
The description reads, “this cookie has a classic base filled with chocolate and graham crackers, wrapped around a s’mores, and topped with a jumbo torched marshmallow” •
I’ll be reviewing it later tonight, but for now enjoy these videos, first video features my moms hands lol 😂 •
#smores #chocolate #cookie #cookies #marshmallow #junkfood #graham

S’mores cookie from @greatergoodcookies • The description reads, “this cookie has a classic base filled with chocolate and graham crackers, wrapped around a s’mores, and topped with a jumbo torched marshmallow” • I’ll be reviewing it later tonight, but for now enjoy these videos, first video features my moms hands lol 😂 • #smores #chocolate #cookie #cookies #marshmallow #junkfood #graham

Okay guys. Goal is to actually be able to do one pull up without assistance. I’m going to work on that consistently. Another goal is to wear a different shirt to the gym because clearly based on my IG posts, this looks like the only one I own 👀🙄
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#fitness #health #iifym #iifymgirls #gains #lifting #flexibledieting #strongnotskinny #healthylifestyle #lifting #nike #fitwomen #girlswithmuscle #motivation #igfit #fitlife #backday

Okay guys. Goal is to actually be able to do one pull up without assistance. I’m going to work on that consistently. Another goal is to wear a different shirt to the gym because clearly based on my IG posts, this looks like the only one I own 👀🙄 . . . #fitness #health #iifym #iifymgirls #gains #lifting #flexibledieting #strongnotskinny #healthylifestyle #lifting #nike #fitwomen #girlswithmuscle #motivation #igfit #fitlife #backday

“If something has worked for other greats before you, and if something is working for you, why change it up and embrace some fad? Stick with what works, even if it’s unpopular”⁣
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-@kobebryant⁣
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What I’m preaching to you all is not sexy⁣
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I’m not doing anything fancy, hardcore nor revolutionary to be where I am. Yet I still receive constant messages from people saying “I wish I looked like you. What’s your secret?”⁣
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You want my secret...⁣
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👉🏻Be patient⁣
👉🏻Be consistent⁣
👉🏻Track your food⁣
👉🏻Focus on balance⁣
👉🏻Work on your mindset⁣
👉🏻Stop chasing hardcore⁣
👉🏻Everything in moderation⁣
👉🏻Prioritize strength over time⁣
👉🏻Stop switching up your workouts so much⁣
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None of this is sexy to say... But I’ll tell you something... it fucking works⁣
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🥶 I’ve worked and helped enough women over the last 5 years, just teaching them to master these principles, that I will continue to give this advice until I’m blue in the face⁣
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🔮We have to stop buying into this believe that there is a magical secret to lose weight or get fit (whatever your goals are)⁣
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📱We have to stop thinking that all these “fancy” programs on social media are more than just a way for coaches to market themselves differently in a saturated market⁣
⁣
I know it’s tempting to jump on the latest fad. And maybe you are still trying to figure out what works for you... I get it! But once you figure it out, you have to embrace it⁣
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YOU have to figure out what works for YOU and then stick to it day in and day out over a significant period of time⁣
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So please! Take the time to figure out what’s going to be best for you, your family and your lifestyle. I promise, over enough consistent time, it’s worth it my friends⁣
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Much love 🥰⁣⁣
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♥ Krysten⁣⁣⁣
coaching inquiries ⇣⁣⁣⁣
krysten@thenattyhour.com⁣
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#morethananumber #scaleweight #strengthtraining #Morethanaphysique #kelownanow #fitnessaddict #entrepreneurwoman #bodypositivity #ladypreneur #fitnessjourney #bossbabe #squatbenchdeadlift #fitnesslifestyle #iifym #trainingprogram #ubco #selfloveclub #ifitfitsyourmacros #myfitnessjourney #busymoms #bossbabes #findingbalance #womeninspiringwomen

“If something has worked for other greats before you, and if something is working for you, why change it up and embrace some fad? Stick with what works, even if it’s unpopular”⁣ ⁣ - @kobebryant ⁣ ⁣ What I’m preaching to you all is not sexy⁣ ⁣ I’m not doing anything fancy, hardcore nor revolutionary to be where I am. Yet I still receive constant messages from people saying “I wish I looked like you. What’s your secret?”⁣ ⁣ You want my secret...⁣ ⁣ 👉🏻Be patient⁣ 👉🏻Be consistent⁣ 👉🏻Track your food⁣ 👉🏻Focus on balance⁣ 👉🏻Work on your mindset⁣ 👉🏻Stop chasing hardcore⁣ 👉🏻Everything in moderation⁣ 👉🏻Prioritize strength over time⁣ 👉🏻Stop switching up your workouts so much⁣ ⁣ None of this is sexy to say... But I’ll tell you something... it fucking works⁣ ⁣ 🥶 I’ve worked and helped enough women over the last 5 years, just teaching them to master these principles, that I will continue to give this advice until I’m blue in the face⁣ ⁣ 🔮We have to stop buying into this believe that there is a magical secret to lose weight or get fit (whatever your goals are)⁣ ⁣ 📱We have to stop thinking that all these “fancy” programs on social media are more than just a way for coaches to market themselves differently in a saturated market⁣ ⁣ I know it’s tempting to jump on the latest fad. And maybe you are still trying to figure out what works for you... I get it! But once you figure it out, you have to embrace it⁣ ⁣ YOU have to figure out what works for YOU and then stick to it day in and day out over a significant period of time⁣ ⁣ So please! Take the time to figure out what’s going to be best for you, your family and your lifestyle. I promise, over enough consistent time, it’s worth it my friends⁣ ⁣ Much love 🥰⁣⁣ ⁣⁣ ♥ Krysten⁣⁣⁣ coaching inquiries ⇣⁣⁣⁣ krysten @thenattyhour .com⁣ ⁣ ⁣ ⁣ ⁣⁣ ⁣⁣ ⁣⁣ #morethananumber #scaleweight #strengthtraining #Morethanaphysique #kelownanow #fitnessaddict #entrepreneurwoman #bodypositivity #ladypreneur #fitnessjourney #bossbabe #squatbenchdeadlift #fitnesslifestyle #iifym #trainingprogram #ubco #selfloveclub #ifitfitsyourmacros #myfitnessjourney #busymoms #bossbabes #findingbalance #womeninspiringwomen

You can eat a cupcake AND meet your nutrition goals.
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For years I deprived myself of many, mannyyy foods because I feared it would mess up my progress and sabotage my goals. Having certain foods (pizza, cupcake, donut,etc.) in moderation won’t derail progress. These foods become problematic for weight loss and performance when we eat them in excess.
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Moderation and dieting flexibility can help keep our sanity and can give us freedom to eat out with friends.
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Eating healthy means you can still partake in cultural and celebratory situations. I’m personally aiming for 85% of my diet to be whole, nutritious foods while the 15% is saved for times like today when I got to catch up with some friends.
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Stay healthy ✌🏼 Treat yo self 🧁
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Pictured: vegan chai cupcake 🤤
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#flexibledieting #nutritioncoach #flexibledietingcoach #nutrition #weightlifting #oly #cupcake #healthyeating #wellness #olympicweightlifting #weightloss #iifym #macros #fuelnutrition #yqlfitness #fitness #fitnessmotivation

You can eat a cupcake AND meet your nutrition goals. . For years I deprived myself of many, mannyyy foods because I feared it would mess up my progress and sabotage my goals. Having certain foods (pizza, cupcake, donut,etc.) in moderation won’t derail progress. These foods become problematic for weight loss and performance when we eat them in excess. . Moderation and dieting flexibility can help keep our sanity and can give us freedom to eat out with friends. . Eating healthy means you can still partake in cultural and celebratory situations. I’m personally aiming for 85% of my diet to be whole, nutritious foods while the 15% is saved for times like today when I got to catch up with some friends. . Stay healthy ✌🏼 Treat yo self 🧁 . Pictured: vegan chai cupcake 🤤 . . . . . . . . . #flexibledieting #nutritioncoach #flexibledietingcoach #nutrition #weightlifting #oly #cupcake #healthyeating #wellness #olympicweightlifting #weightloss #iifym #macros #fuelnutrition #yqlfitness #fitness #fitnessmotivation

I broke my foot 🦶🏻🤧
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Welp it’s been a crazy last few days fam. Broke my foot at gymnastics last night on the FREAKING TRAMPOLINE (WTF) so here we are...
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no leg days for 4-6 weeks 😭😭 BUT I’m taking this as a blessing is disguise. A sign to take a break? Maybe. The universe says I need a buffer upper body? Idk man. BUT I AM READY FOR THE CHALLENGE. a cast ain’t gonna stop me 🤪🤪 still planning on heading to SD next weekend and hey, that means I’ll be first to get on the plane... right?? Haha
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if ya got any tips for dealing with injuries hit me up 🤙🏼 hope you all are having a better weekend then I am 🙃 SOMEONE TRAIN LEGS FOR ME
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#foodie #fitness #bulk #bodybuilding #fitspo #health #healthspo #motivation #gym #cleaneating #treatyoself #fitnessmotvation #muscle #gains #eats #yummy #workout #iifym
#flexibledieting #reversediet #bodybuilding #bulking #cutting #gainz #back #biceps #trainhard

I broke my foot 🦶🏻🤧 - Welp it’s been a crazy last few days fam. Broke my foot at gymnastics last night on the FREAKING TRAMPOLINE (WTF) so here we are... - no leg days for 4-6 weeks 😭😭 BUT I’m taking this as a blessing is disguise. A sign to take a break? Maybe. The universe says I need a buffer upper body? Idk man. BUT I AM READY FOR THE CHALLENGE. a cast ain’t gonna stop me 🤪🤪 still planning on heading to SD next weekend and hey, that means I’ll be first to get on the plane... right?? Haha - if ya got any tips for dealing with injuries hit me up 🤙🏼 hope you all are having a better weekend then I am 🙃 SOMEONE TRAIN LEGS FOR ME - #foodie #fitness #bulk #bodybuilding #fitspo #health #healthspo #motivation #gym #cleaneating #treatyoself #fitnessmotvation #muscle #gains #eats #yummy #workout #iifym #flexibledieting #reversediet #bodybuilding #bulking #cutting #gainz #back #biceps #trainhard

Reset - Refocus - Improve
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Today back session,
swipe—->-
Was talking to someone today who is still in incredible pain everyday after breaking his spine a few years ago, but he still gets up & does some form of exercise every single day 👏👏 he said he simply tries to focus on what he CAN do, and not get caught up on what he can’t 💫
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#nomoremoping
#backtoit #chinups #rows #backday

Reset - Refocus - Improve - Today back session, swipe—->- Was talking to someone today who is still in incredible pain everyday after breaking his spine a few years ago, but he still gets up & does some form of exercise every single day 👏👏 he said he simply tries to focus on what he CAN do, and not get caught up on what he can’t 💫 - #nomoremoping #backtoit #chinups #rows #backday

Love where I’m at right now. Being able to enjoy all the treats and not having to worry about it is important. Just gotta find your balance 🙂

Love where I’m at right now. Being able to enjoy all the treats and not having to worry about it is important. Just gotta find your balance 🙂

By drinking sugary drinks, you can lose the potential of a balanced reduction diet. ☹️ But you can also, by appropriate selection of fluids, significantly accelerate the process of slimming! 😍
Zero calorie erythritol (sugar)
All products at @escape2whey Letterkenny
#macros #caloriecounting #dietplan #dietfood #dieter #highprotein #iifym #ifitfitsyourmacros #caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #eritritol #fitnessboy #fitnessgirls #fatloss #gainmuscle #musclemass #massgainer #buildmuscle

By drinking sugary drinks, you can lose the potential of a balanced reduction diet. ☹️ But you can also, by appropriate selection of fluids, significantly accelerate the process of slimming! 😍 Zero calorie erythritol (sugar) All products at @escape2whey Letterkenny #macros #caloriecounting #dietplan #dietfood #dieter #highprotein #iifym #ifitfitsyourmacros #caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #proteindiet #highprotein #highproteindiet #eritritol #fitnessboy #fitnessgirls #fatloss #gainmuscle #musclemass #massgainer #buildmuscle

I am super excited for Monday’s detox that I’ll be doing right along side my Membership clients. Equally excited for the start of Prep Week on Monday for all my new ladies! Not much I love more than sharing the FASTer Way with people ready to learn. .
But I’m most excited that it’s donut time 🍩 If you’re joining us Monday what treat are you enjoying today?! 🍷🧁🍕
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#fwtflmeals #fwtflmeals #fasterwaytofatlosscoach #carbs #healthycarbs #fasterwaytofatloss #fitness #progressnotperfection #fasterwaytofatlosscoach #healthylifestyle #fitover30 #fitover40 #weightloss #fatloss #fitnessjourney #healthymom #fit #carbcycling #momlife #momof3 #lifestylechange #iifym #macros #intermittentfasting #health #goals #instadaily #motivation #onthego #treatyoself #lefgday

I am super excited for Monday’s detox that I’ll be doing right along side my Membership clients. Equally excited for the start of Prep Week on Monday for all my new ladies! Not much I love more than sharing the FASTer Way with people ready to learn. . But I’m most excited that it’s donut time 🍩 If you’re joining us Monday what treat are you enjoying today?! 🍷🧁🍕 . . . . . . . #fwtflmeals #fwtflmeals #fasterwaytofatlosscoach #carbs #healthycarbs #fasterwaytofatloss #fitness #progressnotperfection #fasterwaytofatlosscoach #healthylifestyle #fitover30 #fitover40 #weightloss #fatloss #fitnessjourney #healthymom #fit #carbcycling #momlife #momof3 #lifestylechange #iifym #macros #intermittentfasting #health #goals #instadaily #motivation #onthego #treatyoself #lefgday

Attending a hilarious adaption of pride and prejudice , one of my favorite novels/movies from Jane Austin. -
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#squats #booty🍑 #gymsharkwomen #fitfam #fitness #fitnessmotivation #thicc #babesofinstagram #instagood #girlswholift #weightlifting #weighttraining #weightlosstransformation #tbt #gymshark #legday #iifym #macro #flexibledieting #lifestyle #healthy #thickthighs #fitspo #travel #wanderlust
Happy birthday burger for @mjmure 🍔 beyond epic brunch burger combination @harrys_nyc - American Waygu burger with bacon marmalade, gruyère and fries 🍟 just beyond👌🏻

Happy birthday burger for @mjmure 🍔 beyond epic brunch burger combination @harrys_nyc - American Waygu burger with bacon marmalade, gruyère and fries 🍟 just beyond👌🏻

So nice to meet all of you yesterday at the @kendallfitnessgc grand opening of their new studio!! 💖
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If you have an upcoming event or gym you would like us to come along and sample our delicious mixes, feel free to message us or email us and we would love to come along!💗
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Check out the link in our bio! Or find out stockists in our highlights section💗
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Www.cleanandleanmixes.com
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💗Healthy Bake Mixes 🍫🍌🍞🥞
▪️Vegan
💗100% natural
▪️100% organic
💗Super easy to make!
▪️Just add 1-3 ingredients!
💗Made by a 14 yr old and her Mum on the Gold Coast🌞
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#fitnessfood#droolclub#healthyeating#balance#cheatclean#eatforabs#fuelyourbody#nutrition#eatclean#fuelyourbody#foodporn#fitfood #musclefood#realfood #eatrightnotless#iifym#healthyfood#healthyfoodie#followforfollow#likeforlike#carrotcake#healthycarrotcake#bananabread#healthybaking#bakemixes#healthybakemixes#macro

So nice to meet all of you yesterday at the @kendallfitnessgc grand opening of their new studio!! 💖 . If you have an upcoming event or gym you would like us to come along and sample our delicious mixes, feel free to message us or email us and we would love to come along!💗 . . . . Check out the link in our bio! Or find out stockists in our highlights section💗 . Www.cleanandleanmixes.com . 💗Healthy Bake Mixes 🍫🍌🍞🥞 ▪️Vegan 💗100% natural ▪️100% organic 💗Super easy to make! ▪️Just add 1-3 ingredients! 💗Made by a 14 yr old and her Mum on the Gold Coast🌞 . #fitnessfood #droolclub #healthyeating #balance #cheatclean #eatforabs #fuelyourbody #nutrition #eatclean #fuelyourbody #foodporn #fitfood #musclefood #realfood #eatrightnotless #iifym #healthyfood #healthyfoodie #followforfollow #likeforlike #carrotcake #healthycarrotcake #bananabread #healthybaking #bakemixes #healthybakemixes #macro

#Repost via @cutdacarb • • • • • • 🍒Low Carb Cherry Hand Pie🥧
It’s Friday and you deserve to treat yourself with this yummy #lowcarb dessert 😍😋 Brought to you by @kylas.macrofood.life it only has 4.5g Net Carbs worth of Cut Da Carb PER PIE🙀😳 Only 75 calories for the whole pie‼️
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#Repost @kylas.macrofood.life
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🙋🏼‍♀️I mean it when i say “no guilt!” This gorgeous little dessert is made with just one serving of no sugar cherry pie filling, along with stevia and a @cutdacarb flatbread wrap.
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🍒Summer is the perfect time to enjoy all the fresh berries your heart desires, so bake a strawberry, blueberry, raspberry, or cherry filled hand pie that you will crave again and again, for breakfast, brunch, or dessert!!🥧
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Ingredients:
🔸1/2 Cut Da Carb Flatbread
🔸85g Sugar Free Cherry Pie Filling
🔸2-3 Stevia Packets
🔸*Optional* Egg Wash (for the top and bottom)
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Directions:
🔹Pre-heat oven to 350F (or air fryer)
🔹Spoon fruit in the center of your wrap and fold in half
🔹Seal edges shut with spray butter or egg wash
🔹Pierce a few holes in the top to allow steam to escape and spray top and bottom with butter spray
🔹Bake or air fry at 350F for 12-15 minutes (all ovens vary), then remove from oven.
Dust with stevia and serve with some whipped cream, ice cream, Greek yogurt, or whatever!😋.
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Macros for pie:
75Calories 2P/0F/15C
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#ifitfitsyourmacros #iifymgirls #iifymrecipes #iifym #flexibledieting #reversedieting #foodporn #foodie #cherries #lowcarbpie #lowcarbdessert #lowcarb #lowfat #cutdacarb #cutdacarbwraps 
#iifymwomen #weightwatchers  #lowcarbrecipes#yummy #lowcalorie 
#healthyeating #healthyfood #ketorecipes #lowcarbwraps #healthychoices #fitfood  #fitlife  #fitnessmotivation #ketodesserts

#Repost via @cutdacarb • • • • • • 🍒Low Carb Cherry Hand Pie🥧 It’s Friday and you deserve to treat yourself with this yummy #lowcarb dessert 😍😋 Brought to you by @kylas .macrofood.life it only has 4.5g Net Carbs worth of Cut Da Carb PER PIE🙀😳 Only 75 calories for the whole pie‼️ . . #Repost @kylas .macrofood.life - 🙋🏼‍♀️I mean it when i say “no guilt!” This gorgeous little dessert is made with just one serving of no sugar cherry pie filling, along with stevia and a  @cutdacarb  flatbread wrap. - 🍒Summer is the perfect time to enjoy all the fresh berries your heart desires, so bake a strawberry, blueberry, raspberry, or cherry filled hand pie that you will crave again and again, for breakfast, brunch, or dessert!!🥧 - Ingredients: 🔸1/2 Cut Da Carb Flatbread 🔸85g Sugar Free Cherry Pie Filling 🔸2-3 Stevia Packets 🔸*Optional* Egg Wash (for the top and bottom) - Directions: 🔹Pre-heat oven to 350F (or air fryer) 🔹Spoon fruit in the center of your wrap and fold in half 🔹Seal edges shut with spray butter or egg wash 🔹Pierce a few holes in the top to allow steam to escape and spray top and bottom with butter spray 🔹Bake or air fry at 350F for 12-15 minutes (all ovens vary), then remove from oven. Dust with stevia and serve with some whipped cream, ice cream, Greek yogurt, or whatever!😋. - Macros for pie: 75Calories 2P/0F/15C . . . #ifitfitsyourmacros  #iifymgirls #iifymrecipes  #iifym  #flexibledieting #reversedieting  #foodporn  #foodie #cherries  #lowcarbpie #lowcarbdessert  #lowcarb  #lowfat #cutdacarb  #cutdacarbwraps  #iifymwomen #weightwatchers  #lowcarbrecipes #yummy  #lowcalorie  #healthyeating #healthyfood #ketorecipes #lowcarbwraps #healthychoices #fitfood  #fitlife  #fitnessmotivation #ketodesserts

💥LETS TALK FIBER💥
👉🏼A significant portion of the population fails to get in enough roughage each day so food manufacturers have begun adding “functional fibers” to their packaged and processed goods.
⁉️What is FIBER⁉️
Dietary fiber is a type of carbohydrate found in plants that is indigestible by the human body, which means our bodies do not break it down and take little to no energy from it like it would with other dietary carbs, such as sugar or starch. A typical example of dietary fiber is cellulose.
‼️Types of Dietary Fiber‼️
There are two main types of dietary fiber that you will find in plants:
▶️SOLUBLE
▶️INSOLUBLE ➡️➡️FERMENTABLE fiber is a type of soluble fiber that serves as food for the friendly (“good”) gut bacteria. As the bacteria ferment (digest) the fiber, they also produce compounds called short-chain fatty acids which provide the primary energy source for the cells lining your colon and serve an important role in colon health🤯
🚨The type of fiber you will find added to packaged and processed foods is called FUNCTIONAL FIBER 🚨
➡️Functional fibers are nondigestible carbohydrates isolated and extracted from starches or sugars and added to processed food. They may offer SOME of the same benefits as naturally occurring dietary fiber, such as improving blood glucose regulation and helping to prevent constipation.
⁉️How Much Fiber Do I Need⁉️
Current recommendations are to consume 14 grams of fiber for every 1000 calories eaten.
💥 More questions⁉️ just ask‼️
#fiberfacts #nutrition #healthandwellness #coach #facts #fiber #lifestyle #wellnessorillness #digestion #shittalk #poopfacts #whywater #water #iifym #foodie #facts

💥LETS TALK FIBER💥 👉🏼A significant portion of the population fails to get in enough roughage each day so food manufacturers have begun adding “functional fibers” to their packaged and processed goods. ⁉️What is FIBER⁉️ Dietary fiber is a type of carbohydrate found in plants that is indigestible by the human body, which means our bodies do not break it down and take little to no energy from it like it would with other dietary carbs, such as sugar or starch. A typical example of dietary fiber is cellulose. ‼️Types of Dietary Fiber‼️ There are two main types of dietary fiber that you will find in plants: ▶️SOLUBLE ▶️INSOLUBLE ➡️➡️FERMENTABLE fiber is a type of soluble fiber that serves as food for the friendly (“good”) gut bacteria. As the bacteria ferment (digest) the fiber, they also produce compounds called short-chain fatty acids which provide the primary energy source for the cells lining your colon and serve an important role in colon health🤯 🚨The type of fiber you will find added to packaged and processed foods is called FUNCTIONAL FIBER 🚨 ➡️Functional fibers are nondigestible carbohydrates isolated and extracted from starches or sugars and added to processed food. They may offer SOME of the same benefits as naturally occurring dietary fiber, such as improving blood glucose regulation and helping to prevent constipation. ⁉️How Much Fiber Do I Need⁉️ Current recommendations are to consume 14 grams of fiber for every 1000 calories eaten. 💥 More questions⁉️ just ask‼️ #fiberfacts #nutrition #healthandwellness #coach #facts #fiber #lifestyle #wellnessorillness #digestion #shittalk #poopfacts #whywater #water #iifym #foodie #facts

CAN'T DO THIS, CAN'T DO THAT . . . . 😑⁠
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How about shifting that mindset into what you CAN do, eat, enjoy etc.⁠
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#nutrition #nutritiontips #sportsnutrition #healthybody #healthandfitness #keto #recovery #swimbikerun #marathon #endurance #aerobic #triathlete #sweat #nutritioncoach #diet #macros #iifym #gymlife #vitc #supplements #flexibledieting #cleaneating #weightloss #fatloss #lifting #fitness #fitlife #strength #motivation #functionalbodybuilding
Today brought me back to myself.
Sometimes you just need to pawn off the kids, throw some headphones on and lift some heavy shit.
#legday #peachperfect #UglyButtSqueeze #gains #peach #muscles #goingtofeelthattomorrow #fitfam #fitmom #snapfitness #myzonemoves #peachperfectwear #iifym

Today brought me back to myself. Sometimes you just need to pawn off the kids, throw some headphones on and lift some heavy shit. #legday #peachperfect #UglyButtSqueeze #gains #peach #muscles #goingtofeelthattomorrow #fitfam #fitmom #snapfitness #myzonemoves #peachperfectwear #iifym

El cielo 🌌 en la tierra 🌍 , lo tienes en tus manos 🤲 si tú quieres 👍. Bizcocho bicolor, con nata y chocolate fundido KETOISA 💯 #keto #ketofood #ketodiet #ketoisa #ketoisa100 #ketoespaña #ketomeals #cetosis #iifym #iifymgirl #iifymwomen #iifymfood #ketogenic #comidaketo #fitness #heallthy #heallthylife #heallthylifestyle #ketobreakfast #ketogains #ketodinner #ketogenicfood

El cielo 🌌 en la tierra 🌍 , lo tienes en tus manos 🤲 si tú quieres 👍. Bizcocho bicolor, con nata y chocolate fundido KETOISA 💯 #keto #ketofood #ketodiet #ketoisa #ketoisa100 #ketoespaña #ketomeals #cetosis #iifym #iifymgirl #iifymwomen #iifymfood #ketogenic #comidaketo #fitness #heallthy #heallthylife #heallthylifestyle #ketobreakfast #ketogains #ketodinner #ketogenicfood

Peri peri chicken tacos & oven baked chips for the win 😍🌮
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Deets👇🏽
2 x corn tortillas
Cos lettuce
Chargrilled capsicum
The goods kraut
Peri peri chicken breast
Aioli
Oven baked potato chips
No sugar tomato sauce

Peri peri chicken tacos & oven baked chips for the win 😍🌮 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deets👇🏽 2 x corn tortillas Cos lettuce Chargrilled capsicum The goods kraut Peri peri chicken breast Aioli Oven baked potato chips No sugar tomato sauce

Back to the protein basics. My go to snack! Vanilla Greek yogurt, cottage cheese and normally strawberries. But I have none. So I used bananas this time. Keeps me full and helps me hit my protein. Which I plan to start tracking on Monday! #iifym#macros#kitchenjewels#protein

Back to the protein basics. My go to snack! Vanilla Greek yogurt, cottage cheese and normally strawberries. But I have none. So I used bananas this time. Keeps me full and helps me hit my protein. Which I plan to start tracking on Monday! #iifym #macros #kitchenjewels #protein

Chocolate Monkey mug cake 🐒 inspired by @anna.victoriaa ‘s rant on the need for undenatured protein I picked up some @perfectsportstm Diesel Chocolate Monkey protein powder (from @hercsptbo of course!) mixed in some egg whites/cacao nibs/Maca powder to give a nutritional boost and then topped with coconut cream, 1/2 banana , and @waldenfarmsinternational Walnut syrup (you guessed it, from @hercsnutrition ) for post cardio/ Saturday night fun treat 💪🏻with benefits. It’s a little high in protein for a lady @ 36g but heck I’ll just pee it out later 🚽
#proteincake #iifym #dieselprotein #grassfed #fitby40 #myfitnesspal #weightlossjourney #chocolatemonkey #projectcomeback #letthemeatcake

Chocolate Monkey mug cake 🐒 inspired by @anna .victoriaa ‘s rant on the need for undenatured protein I picked up some @perfectsportstm Diesel Chocolate Monkey protein powder (from @hercsptbo of course!) mixed in some egg whites/cacao nibs/Maca powder to give a nutritional boost and then topped with coconut cream, 1/2 banana , and @waldenfarmsinternational Walnut syrup (you guessed it, from @hercsnutrition ) for post cardio/ Saturday night fun treat 💪🏻with benefits. It’s a little high in protein for a lady @ 36g but heck I’ll just pee it out later 🚽 #proteincake #iifym #dieselprotein #grassfed #fitby40 #myfitnesspal #weightlossjourney #chocolatemonkey #projectcomeback #letthemeatcake

New recipes everyday! Try out our tuna taco salad! Macronutrients: 38g Protein/14g Carbohydrates/16g Fats/4g Fiber = 352 kcals. #RODONEFITNESS #& #NUTRITIONLLC #dietitian #nutrition #chef #flexibledieting #iifym #food #foodporn #healthy #lifestyle #mealprep #flexibledieting #flexible #living #creating #betterbodies #grateful #humble #blessed

New recipes everyday! Try out our tuna taco salad! Macronutrients: 38g Protein/14g Carbohydrates/16g Fats/4g Fiber = 352 kcals. #RODONEFITNESS #& #NUTRITIONLLC #dietitian #nutrition #chef #flexibledieting #iifym #food #foodporn #healthy #lifestyle #mealprep #flexibledieting #flexible #living #creating #betterbodies #grateful #humble #blessed

CORE STABILITY 101:
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What this is NOT: - A routine that’ll give you a 6 pack
- A ‘killer ab workout’
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What this IS:
- information to help your core stability
- base line exercises to help improve strength and stability of deep core musculature
- exercises may seem easy, but when performed PROPERLY can make a world of difference
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What doing these movements can HELP:
- DECREASE LOW BACK PAIN
- IMPROVE POSTURE
- IMPROVE BALANCE
- IMPROVE STABILITY DURING LIFTS
- DECREASE RISK OF INJURY
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BACKGROUND INFORMATION:
- Your core is a part of pretty much everything you do. Bending to put on your socks, twisting behind you, lifting, playing sports, household chores, and well simply just standing still.
- many of my patients come in with low back pain from arthritis, herniated disks, muscle strain, etc. MANY of them demonstrate significant improvements with improving their core strength & stability.
- by improving your flexibility (previous post) and core stability you will be surprised with how different you can feel.
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VIDEOS: (all have explications so 🔊)
1. Posterior Pelvic Tilt
- hold for 5s and relax repeat 20x
2. Posterior Pelvic Tilt with March
- repeat 10x per side
3. Forward & Side Plank
- work your way up to hold times. I recommend starting around 20 seconds 3x
4. Physioball Press
- hold 5s then relax repeat 20x
5. Physioball Dead Bug
- repeat 10x per side
6. Pallof Press
- repeat 15x per side
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#corestability #corestrength #dpt #physicaltherapist #educational #core #abs #lowbackpain #mobility

CORE STABILITY 101: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What this is NOT: - A routine that’ll give you a 6 pack - A ‘killer ab workout’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What this IS: - information to help your core stability - base line exercises to help improve strength and stability of deep core musculature - exercises may seem easy, but when performed PROPERLY can make a world of difference ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What doing these movements can HELP: - DECREASE LOW BACK PAIN - IMPROVE POSTURE - IMPROVE BALANCE - IMPROVE STABILITY DURING LIFTS - DECREASE RISK OF INJURY ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ BACKGROUND INFORMATION: - Your core is a part of pretty much everything you do. Bending to put on your socks, twisting behind you, lifting, playing sports, household chores, and well simply just standing still. - many of my patients come in with low back pain from arthritis, herniated disks, muscle strain, etc. MANY of them demonstrate significant improvements with improving their core strength & stability. - by improving your flexibility (previous post) and core stability you will be surprised with how different you can feel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ VIDEOS: (all have explications so 🔊) 1. Posterior Pelvic Tilt - hold for 5s and relax repeat 20x 2. Posterior Pelvic Tilt with March - repeat 10x per side 3. Forward & Side Plank - work your way up to hold times. I recommend starting around 20 seconds 3x 4. Physioball Press - hold 5s then relax repeat 20x 5. Physioball Dead Bug - repeat 10x per side 6. Pallof Press - repeat 15x per side ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #corestability #corestrength #dpt #physicaltherapist #educational #core #abs #lowbackpain #mobility

Chocolate Monkey mug cake 🐒 inspired by @anna.victoriaa ‘s rant on the need for undenatured protein I picked up some @perfectsportstm Diesel Chocolate Monkey protein powder (from @hercsptbo of course!) mixed in some egg whites/cacao nibs/Maca powder to give a nutritional boost and then topped with coconut cream, 1/2 banana , and @waldenfarmsinternational Walnut syrup (you guessed it, from @hercsnutrition ) for post cardio/ Saturday night fun treat 💪🏻with benefits. It’s a little high in protein for a lady @ 36g but heck I’ll just pee it out later 🚽
#proteincake #iifym #dieselprotein #grassfed #fitby40 #myfitnesspal #weightlossjourney #chocolatemonkey #projectcomeback #letthemeatcake

Chocolate Monkey mug cake 🐒 inspired by @anna .victoriaa ‘s rant on the need for undenatured protein I picked up some @perfectsportstm Diesel Chocolate Monkey protein powder (from @hercsptbo of course!) mixed in some egg whites/cacao nibs/Maca powder to give a nutritional boost and then topped with coconut cream, 1/2 banana , and @waldenfarmsinternational Walnut syrup (you guessed it, from @hercsnutrition ) for post cardio/ Saturday night fun treat 💪🏻with benefits. It’s a little high in protein for a lady @ 36g but heck I’ll just pee it out later 🚽 #proteincake #iifym #dieselprotein #grassfed #fitby40 #myfitnesspal #weightlossjourney #chocolatemonkey #projectcomeback #letthemeatcake

I love meat & cheese boards because they’re so VERSATILE!
Everyone eating keto? Cool! Stick to meats, cheeses, nuts, cheese crisps, olives, pickles, mustards, and other low carb dips.
•
Have some keto people but some who eat all the carbs? That’s cool, too! Just add some fig spread, sliced apples, and crackers and they’re covered! This particular board I made for myself & a couple friends. Keto or not, we could all eat something on it & feel satisfied.
•
What’s YOUR favorite charcuterie board item?! I need some new ideas ⬇️⬇️⬇️.
•
#charcuterie #charcuterieboard #meatandcheeseboard #meat #allthemeats #cheeseplease #keto #lowcarb #lchf #ketofriendly #flexibledieting #intuitiveeating #iifym #lazyketo #ketomyway #weekendvibes

I love meat & cheese boards because they’re so VERSATILE! Everyone eating keto? Cool! Stick to meats, cheeses, nuts, cheese crisps, olives, pickles, mustards, and other low carb dips. • Have some keto people but some who eat all the carbs? That’s cool, too! Just add some fig spread, sliced apples, and crackers and they’re covered! This particular board I made for myself & a couple friends. Keto or not, we could all eat something on it & feel satisfied. • What’s YOUR favorite charcuterie board item?! I need some new ideas ⬇️⬇️⬇️. • #charcuterie #charcuterieboard #meatandcheeseboard #meat #allthemeats #cheeseplease #keto #lowcarb #lchf #ketofriendly #flexibledieting #intuitiveeating #iifym #lazyketo #ketomyway #weekendvibes

Fully stocked! Make sure you place your deliveries before Saturday! Grateful for our satisfied costumers. #RODONEFITNESS #& #NUTRITIONLLC #dietitian #nutrition #chef #flexibledieting #iifym #food #foodporn #healthy #lifestyle #mealprep #flexibledieting #flexible #living #creating #betterbodies #grateful #humble #blessed

Fully stocked! Make sure you place your deliveries before Saturday! Grateful for our satisfied costumers. #RODONEFITNESS #& #NUTRITIONLLC #dietitian #nutrition #chef #flexibledieting #iifym #food #foodporn #healthy #lifestyle #mealprep #flexibledieting #flexible #living #creating #betterbodies #grateful #humble #blessed

Quads were toast after today’s workout..⁣
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I’m really focusing hard on regaining my strength back on my squats and my depth as well! ⁣
⁣
Any tips would be lovely 😍⁣
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• ⁣
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#nobullshitexcuses #girlswholift #iifym #happylifestyle #believeinyourself #selflove #jaxlife #nevergiveup #skywearthreads #livingthedream #gainingweightiscool #lovingyourself #selfcare #beingabetterme #chasinggains #steppingoutofmycomfortzone #thiccandthriving #screwthescale #mindsetchanges #arbonne #chasingdreams #bossbabe #goalsss #entrepreneur

Quads were toast after today’s workout..⁣ ⁣ I’m really focusing hard on regaining my strength back on my squats and my depth as well! ⁣ ⁣ Any tips would be lovely 😍⁣ ⁣ ⁣ • ⁣ • ⁣ •⁣ #nobullshitexcuses #girlswholift #iifym #happylifestyle #believeinyourself #selflove #jaxlife #nevergiveup #skywearthreads #livingthedream #gainingweightiscool #lovingyourself #selfcare #beingabetterme #chasinggains #steppingoutofmycomfortzone #thiccandthriving #screwthescale #mindsetchanges #arbonne #chasingdreams #bossbabe #goalsss #entrepreneur

🍚Chicken Teriyaki From @bowlcutmke ⬅️ Follow #BowlCutMKE
👨‍🍳Super Good!!!!
🚨At @zocalofoodpark ⬅️ Follow #zocalofoodpark

🍚Chicken Teriyaki From @bowlcutmke ⬅️ Follow #BowlCutMKE👨‍🍳Super Good!!!! 🚨At @zocalofoodpark ⬅️ Follow #zocalofoodpark

The family we choose 💜 #postcomp #cftcwest

The family we choose 💜 #postcomp #cftcwest

I’m pretty damn stoked after another heavy Saturday in the books. I’d guess that my squat was a PR and this is the first time I’ve pulled 600 IN OVER A YEAR. So that’s tight. As always, the crew and environment at @elevatebarbell were top notch. Much excite.
Squat: 485x6
Bench: 340x3x3
Deadlift: 600x1
@eric_tsa @bryce_tsa @williedunkelman @ginasmohr @taylor.h.89 @natalie.907

I’m pretty damn stoked after another heavy Saturday in the books. I’d guess that my squat was a PR and this is the first time I’ve pulled 600 IN OVER A YEAR. So that’s tight. As always, the crew and environment at @elevatebarbell were top notch. Much excite. Squat: 485x6 Bench: 340x3x3 Deadlift: 600x1 @eric_tsa @bryce_tsa @williedunkelman @ginasmohr @taylor .h.89 @natalie .907

Ghetto Tom Kah. Link in bio 🍜

Ghetto Tom Kah. Link in bio 🍜

Here are Five Meal Plan ideas for the new week✨🍱✨ *Swipe to see all! Calories + details below :) x x
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⠀
5 Healthy Meal Plans all range 1500-1800 CALORIES
This number depends on brands | how food is cooked etc
⠀
⠀
👩🏻‍🍳✨Please note: Just the First Meal Plan is an example of Intermittent Fasting using the 16|8 protocol consisting of fasting for 16 hours and eating within an 8 hour window. Some people enjoy and find the IF eating pattern beneficial - However, this way of eating won’t suit everyone🙂
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⠀
🧡DAY 1️⃣ = 1500 Calories
7AM BREAKFAST: Water 💦 + ☕️Black coffee
12PM BRUNCH: Protein+ Oats bowl 🥣 with milk.
Toppings: Hemp seeds + 🥥 flakes + 🍓+ 🍌
3PM MEAL: Shredded Rotisserie🍗 with sweet🍠 and🥒 salad and olive oil dressing
7PM MEAL: Extra lean ground beef 🥩 with 🥦 and 🍚
⠀
⠀
🧡DAY 2️⃣ = 1600 Calories
BREAKFAST: 🥚🥚 + Fruit mix, Multigrain toast + 🥥 oil + 🥬
SNACK: Yogurt, Oats, 🍓+ PB + 🍌 +Nutritional yeast
LUNCH: Grilled 🍗 + 2 homemade tortillas + 🥑 + veggies
SUPPER: 🍗 + Asparagus + nuts 🥜
⠀
⠀
🧡DAY 3️⃣ = 1600 Calories
BREAKFAST: Protein 🥞 (oats+protein+🥚+🍌)
with toppings: 🍓+ low calorie chocolate syrup
LUNCH: Grilled 🍗, baked tostadas, homemade guacamole: avocado, cilantro, onion, lime + 🍅
DINNER: 🍗 + 🥔 + 🥒 with skittles and starburst for dessert😉..Taste the 🌈🤪
LATE SNACK: Greek yogurt, 🍓+ 🥜 + 🥥
⠀
⠀
🧡DAY 4️⃣ = 1700 Calories
BREAKFAST: Protein + Oats + 🍓+ 🥥+ 🥜
Yogurt or milk add in.
LUNCH: Rotisserie 🍗 + 🍚 + Anaheim peppers🌶 + walnuts
DINNER: Salmon 🍣 + 🥔 + 🥦
LATE SNACK: Yogurt🍦with granola + 🍎
⠀
⠀
🧡DAY 5️⃣ = 1700 Calories
MY PERFECT BREAKFAST😍: Cantaloupe Melon 🍈 with coconut oil 🍳 and roasted sweet🍠
LUNCH: Salmon 🍣 + 🛎🌶 + 🍚
DINNER: 🍗 breast + brown rice ramen, 🌶+🥑
SNACK: cottage 🧀 + protein + oats + almonds + 🍓 + cinnamon
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⠀
Which Meal Plan is your favourite.. Day 1-5?!
Created by @rosiruizm and @caloriefixes
I hope you all have a wonderful weekend #fitfam 😘
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#mealprep #calories #recipes #recipe #healthyeating #cleaneating #breakfast #lunch #dinner #protein #slimmingworld #salad #iifym #bbg #weightloss #diet

Here are Five Meal Plan ideas for the new week✨🍱✨ *Swipe to see all! Calories + details below :) x x ⠀ ⠀ 5 Healthy Meal Plans all range 1500-1800 CALORIES This number depends on brands | how food is cooked etc ⠀ ⠀ 👩🏻‍🍳✨Please note: Just the First Meal Plan is an example of Intermittent Fasting using the 16|8 protocol consisting of fasting for 16 hours and eating within an 8 hour window. Some people enjoy and find the IF eating pattern beneficial - However, this way of eating won’t suit everyone🙂 ⠀ ⠀ 🧡DAY 1️⃣ = 1500 Calories 7AM BREAKFAST: Water 💦 + ☕️Black coffee 12PM BRUNCH: Protein+ Oats bowl 🥣 with milk. Toppings: Hemp seeds + 🥥 flakes + 🍓+ 🍌 3PM MEAL: Shredded Rotisserie🍗 with sweet🍠 and🥒 salad and olive oil dressing 7PM MEAL: Extra lean ground beef 🥩 with 🥦 and 🍚 ⠀ ⠀ 🧡DAY 2️⃣ = 1600 Calories BREAKFAST: 🥚🥚 + Fruit mix, Multigrain toast + 🥥 oil + 🥬 SNACK: Yogurt, Oats, 🍓+ PB + 🍌 +Nutritional yeast LUNCH: Grilled 🍗 + 2 homemade tortillas + 🥑 + veggies SUPPER: 🍗 + Asparagus + nuts 🥜 ⠀ ⠀ 🧡DAY 3️⃣ = 1600 Calories BREAKFAST: Protein 🥞 (oats+protein+🥚+🍌) with toppings: 🍓+ low calorie chocolate syrup LUNCH: Grilled 🍗, baked tostadas, homemade guacamole: avocado, cilantro, onion, lime + 🍅 DINNER: 🍗 + 🥔 + 🥒 with skittles and starburst for dessert😉..Taste the 🌈🤪 LATE SNACK: Greek yogurt, 🍓+ 🥜 + 🥥 ⠀ ⠀ 🧡DAY 4️⃣ = 1700 Calories BREAKFAST: Protein + Oats + 🍓+ 🥥+ 🥜 Yogurt or milk add in. LUNCH: Rotisserie 🍗 + 🍚 + Anaheim peppers🌶 + walnuts DINNER: Salmon 🍣 + 🥔 + 🥦 LATE SNACK: Yogurt🍦with granola + 🍎 ⠀ ⠀ 🧡DAY 5️⃣ = 1700 Calories MY PERFECT BREAKFAST😍: Cantaloupe Melon 🍈 with coconut oil 🍳 and roasted sweet🍠 LUNCH: Salmon 🍣 + 🛎🌶 + 🍚 DINNER: 🍗 breast + brown rice ramen, 🌶+🥑 SNACK: cottage 🧀 + protein + oats + almonds + 🍓 + cinnamon ⠀ ⠀ Which Meal Plan is your favourite.. Day 1-5?! Created by @rosiruizm and @caloriefixes I hope you all have a wonderful weekend #fitfam 😘 . #mealprep #calories #recipes #recipe #healthyeating #cleaneating #breakfast #lunch #dinner #protein #slimmingworld #salad #iifym #bbg #weightloss #diet

Post do @ericwildberger com @isapecini 💕
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Quem é seu parceiro (a) de treino?
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Não existe nada melhor que alguém que nos motive não é mesmo? Alguém que nos ajude, estimule e nos faça evoluir.
.
Saiba que mesmo treinando sozinho (a) aqui, iremos te motivar, ajudar e evoluiremos juntos.
.
_____________
🔥Localizada na Av Minasa
N• 1208 próximo a Imobiliária Eldorado.
_____________
⏰Horários de Seg a Qui das 06:00 às 23:00 , Sex das 6:00 às 21:30 , Sab e Dom das 8:00 às 12:00hr
_____________
☎ (19) 3854-4107 WhatsApp (19) 982129980
.
.
#agua #desincha #detox #water #naturallife #lifestyle #bemestar #saude #dieta #viverbem #instafit #fitnessmotivation #healthylifestyle #healthylife #gym #academia #cutting #dieta #dietasemsofrer #dietaflexivel #iifym #flexibledieting #motivation #fit #emagrecimento #bulking #dicasaudavel

Post do @ericwildberger com @isapecini 💕 . Quem é seu parceiro (a) de treino? . Não existe nada melhor que alguém que nos motive não é mesmo? Alguém que nos ajude, estimule e nos faça evoluir. . Saiba que mesmo treinando sozinho (a) aqui, iremos te motivar, ajudar e evoluiremos juntos. . _____________ 🔥Localizada na Av Minasa N• 1208 próximo a Imobiliária Eldorado. _____________ ⏰Horários de Seg a Qui das 06:00 às 23:00 , Sex das 6:00 às 21:30 , Sab e Dom das 8:00 às 12:00hr _____________ ☎ (19) 3854-4107 WhatsApp (19) 982129980 . . #agua #desincha #detox #water #naturallife #lifestyle #bemestar #saude #dieta #viverbem #instafit #fitnessmotivation #healthylifestyle #healthylife #gym #academia #cutting #dieta #dietasemsofrer #dietaflexivel #iifym #flexibledieting #motivation #fit #emagrecimento #bulking #dicasaudavel

Let’s talk about those greens. I’m gonna be honest, while I know the importance of eating spinach and kale I haven’t been doing it. I haven’t been eating enough iron and that definitely showed in my Dexa scan. I used to eat spinach all the time when I was prepping for my bodybuilding competition because they were so low in calories. Now I have even more of a reason to eat it while also having more of if. There also good sources of vitamin A, D, E, and K. I also noticed that I’ve been lacking some energy throughout the day and I know that this will help. #Godisgood #gymmotivation #strongnotskinny #femalebodybuilder #naturalbodybuilder #personaltrainer #healthcoach #bfpcommunity #girlsthatlift #girlswholift #fitchristian #cleaneating #iifym #greens #iron #food #ilovefood #vitamins

Let’s talk about those greens. I’m gonna be honest, while I know the importance of eating spinach and kale I haven’t been doing it. I haven’t been eating enough iron and that definitely showed in my Dexa scan. I used to eat spinach all the time when I was prepping for my bodybuilding competition because they were so low in calories. Now I have even more of a reason to eat it while also having more of if. There also good sources of vitamin A, D, E, and K. I also noticed that I’ve been lacking some energy throughout the day and I know that this will help. #Godisgood #gymmotivation #strongnotskinny #femalebodybuilder #naturalbodybuilder #personaltrainer #healthcoach #bfpcommunity #girlsthatlift #girlswholift #fitchristian #cleaneating #iifym #greens #iron #food #ilovefood #vitamins

Let’s talk about those greens. I’m gonna be honest, while I know the importance of eating spinach and kale I haven’t been doing it. I haven’t been eating enough iron and that definitely showed in my Dexa scan. I used to eat spinach all the time when I was prepping for my bodybuilding competition because they were so low in calories. Now I have even more of a reason to eat it while also having more of if. There also good sources of vitamin A, D, E, and K. I also noticed that I’ve been lacking some energy throughout the day and I know that this will help. #Godisgood #gymmotivation #strongnotskinny #femalebodybuilder #naturalbodybuilder #personaltrainer #healthcoach #bfpcommunity #girlsthatlift #girlswholift #fitchristian #cleaneating #iifym #greens #iron #food #ilovefood #vitamins

Let’s talk about those greens. I’m gonna be honest, while I know the importance of eating spinach and kale I haven’t been doing it. I haven’t been eating enough iron and that definitely showed in my Dexa scan. I used to eat spinach all the time when I was prepping for my bodybuilding competition because they were so low in calories. Now I have even more of a reason to eat it while also having more of if. There also good sources of vitamin A, D, E, and K. I also noticed that I’ve been lacking some energy throughout the day and I know that this will help. #Godisgood #gymmotivation #strongnotskinny #femalebodybuilder #naturalbodybuilder #personaltrainer #healthcoach #bfpcommunity #girlsthatlift #girlswholift #fitchristian #cleaneating #iifym #greens #iron #food #ilovefood #vitamins

Who is driving your life? Are you happy with you? If not, jump back in the drivers seat & TAKEOVER THE WHEEL & THE GAS PEDAL 💪🏻✅💗. #youmatter #goafterit

Who is driving your life? Are you happy with you? If not, jump back in the drivers seat & TAKEOVER THE WHEEL & THE GAS PEDAL 💪🏻✅💗. #youmatter #goafterit

Got up and smashed it. Abs plus a pop ride on the bike. 💦 🙌🏻😆 Quad still feels a little crappy, but only when in lunge position, so it didn’t bug me to ride. I’m going to keep stretching and hopefully this will just be something that needs a couple of days to mend. Any fun plans this weekend??
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Quotes of the ride:
“Harder than you thought? Yeah. Stronger than you thought? Absolutely.”
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“Step into your greatness. Let everything go. Hold nothing back.” - Cody Rigsby
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#iifym #fitness #peloton #fitmom #fitgirl #fitwomen #strongnotskinny #fitfam #fitmoms #goalgetter #macros #girlswholift #arms #fitstagram #fitnessmotivation #spin #workout #instafitness #bbgcommunity #bodybuilding #slay #getfit #igfit #pwrathome #bodypositive #bodybuilding #fitspo #strongmom #slaytheday #weightlifting #pwrprogram

Got up and smashed it. Abs plus a pop ride on the bike. 💦 🙌🏻😆 Quad still feels a little crappy, but only when in lunge position, so it didn’t bug me to ride. I’m going to keep stretching and hopefully this will just be something that needs a couple of days to mend. Any fun plans this weekend?? . Quotes of the ride: “Harder than you thought? Yeah. Stronger than you thought? Absolutely.” . “Step into your greatness. Let everything go. Hold nothing back.” - Cody Rigsby . . . #iifym #fitness #peloton #fitmom #fitgirl #fitwomen #strongnotskinny #fitfam #fitmoms #goalgetter #macros #girlswholift #arms #fitstagram #fitnessmotivation #spin #workout #instafitness #bbgcommunity #bodybuilding #slay #getfit #igfit #pwrathome #bodypositive #bodybuilding #fitspo #strongmom #slaytheday #weightlifting #pwrprogram

I said my goal for this year was to sumo 500 and tonight I smashed it thanks to a friend from the gym💪 I am now part of the #500club and trust me guys this is barely scratching the surface💣🔥

I said my goal for this year was to sumo 500 and tonight I smashed it thanks to a friend from the gym💪 I am now part of the #500club and trust me guys this is barely scratching the surface💣🔥