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balancewithfitness. #ThrowbackThursday 
This was back when I did nothing but cardio and HI

#ThrowbackThursday This was back when I did nothing but cardio and HIIT. No gym membership or lifting. I remember feeling good when I took this but looking back I wasn't all that happy. My only concern was getting skinnier and do whatever kept my belly flat. But I was on the road to becoming skinny fat, so no tone. Eventually things broke loose and I got tired of doing HIIT workouts in my tiny ass bedroom and it was beginning to get too cold to run outside so as you can guess this lead to me get a gym membership and lifting weights for the first time in my life. I'm thankful I did! I realized that I feel better about myself because I became more concerned with being strong and starting seeing a change in my body composition - changes that I am happy with and knowing that the harder I train it will continue to give me results! So I guess the takeaway here is to be patient and consistent. Find what works for you and the results will come. Just KEEP AT IT! #balancewithfitness #failurebreedsgrit #consistency #keepatit #workhard #dontstop #selfreflect #gymshark #gymsharkliftingclub #iliftthereforeiam #gymsharkwomen #gymsharkleggings #postworkoutselfie #flexibledietinglifestyle #iifym #caloriecounter #cuttingphase #macrofriendly #weightloss #girlswholift #hiit #cardio #changeisgood #makegains #gymgainsnow #fitnessblogger #fitnessblog

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⚡️ {Client Spotlight} ⚡️ ⠀⠀⠀⠀⠀⠀⠀ 👏🏼 Big shoutout to Josh here for his patience, consistency and dedication to his personal growth. ⠀⠀⠀⠀⠀⠀⠀ His growth is not just what you see in this picture.. ⠀⠀⠀⠀⠀⠀⠀ What you don’t see is Josh’s internal growth. ⠀⠀⠀⠀⠀⠀⠀ His relationship with food and fitness had changed. ⠀⠀⠀⠀⠀⠀⠀ 🤷🏼‍♂️ Prior to us working together, he simply lacked guidance. ⠀⠀⠀⠀⠀⠀⠀ He felt guilty when he had deserts and indulged in some of his favourite foods. He believed that he could not transform his body while enjoying life. ⠀⠀⠀⠀⠀⠀⠀ 🤚🏼 That was a self limiting belief that together we identified and brought forth new and empowering ones. ⠀⠀⠀⠀⠀⠀⠀ 💆🏼‍♂️ Josh started doing less, and achieving more. ⠀⠀⠀⠀⠀⠀⠀ 📝 Stick to the basics, develop consistency in your habits, follow a tailored plan and have patience. ⠀⠀⠀⠀⠀⠀⠀ 💡 In doing so you’ll transform yourself for good. ______⠀⠀⠀ ❓Where do you need to take out clutter from your life so you can start seeing real results? ⠀⠀⠀⠀⠀⠀⠀ 📨 Send me a message and let’s see where you can remove unnecessary weight that’s holding you back. ⠀⠀⠀⠀⠀⠀⠀ Talk to you soon 🕺 ~Corey ⠀⠀⠀⠀⠀⠀⠀ . . . . . . . . #fatlossjourney #fatlosstransformation #weightlosstransformations #sixpack #leanmuscle #bodybuildingmotivation #bodybuildingfood #proteinshake #iifym #macrocounting #flexibledieting #flexibledietinglifestyle #fitnesscoach #nutritioncoach #healthcoach #gymtime💪

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❕WARNING: THIS AB CIRCUIT IS NOT FOR YOU IF YOU AINT SERIOUS ABOUT MAKING SERIOUS CORE GAINS ✌🏽✌🏽⁣ ⁣ 4 moves, 1-2 min rest between rounds, 3 rounds ✔️⁣ ⁣ 1️⃣ plate pass off | 15 reps | get your legs as straight as possible in each pass off⁣ 2️⃣ leg + hip raise | 15 reps | don’t let your feet touch the floor ⁣ 3️⃣ weighted drop downs | 15 reps ⁣ 4️⃣ bicycle crunch pulses | 30 reps ⁣ ⁣ beware of laughing & sneezing the following day 🙃⁣ ⁣ Enjoy! 💕⁣ ⁣ ⁣ #noequipmentworkout #cardiohomeworkout #howtoburncalories #homeabguide #cardioworkout #movementismedicine #exerciseroutines #gymgirldaily #HIITathome #cardioworkout #girlswithmuscle #dietssuck #noequipmentcardio #bodyweightworkout #hiitworkouts #exercisefreedom #beyourbest #healthylivingjourney #fatlosstransformation #losingweightnowaskmenow #homeworkoutvideos #homeworkoutideas #nourishdontpunish #movementismedicine #burningfat #transformationchallenge #intermittentfastingresults #flexibledietinglifestyle #constantlyimproving #healthylivingtips #movenourishbelieve

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fit.traveling.mummy. I call them my power bars!
.
I’m ok the go.... plus I’m trying to stud

I call them my power bars! . I’m ok the go.... plus I’m trying to study this afternoon, I have a sweet tooth and I DON’T have my usual healthy snacks at hand...... *warning warning* this is my usual go to biscuit tin....sweet jar...anything that’s not healthy time!! Yep we all have our weakness! . These little beauty’s get me through this moment. High in protein, gluten free, source of fibre and give me the sweet flavour I want. I know it’s not perfect... but it’s perfect for on the go, when other healthy fridge based snacks are not available and it’s not a sharing bag of chocolate like I used to grab 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ . Who else is guilty for snacking of chocolate and biscuits 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️ . . #heathysnack #snackproblems #healthierchoices #healthiersnacks #healthieroptions #proteinbars #nutritiontips #eatcleandiet #eatcleanfood #dailynutrition #healthycarbs #goodcarbs #nutritioniskey #flexibledietinglifestyle #healthychoicesmatter

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Be Proactive With Your Cravings - 🙋🏻‍♂️ This used to happen to me all the time…. I would be “good” all the day long and then sh*t would hit the fan - ❌ Why did it happen? I saw food as “good” or “bad”. I was winning if I was eating “healthy” and I lost if I ate anything that was “unhealthy”. - 🏀 So let’s use the example of basketball. A loss is a loss no matter if you lost by 1 or you lost by 50. And I saw my nutrition that way..... if I ate anything that was unhealthy, might as well get it out of my system and lose by 50 aka a glorified binge... - ✅ But everything changed when I realized that foods are not inherently “good” or “bad”. Some foods just provide more health benefits (micronutrients) than others and some are a hell of a lot easier to overeat (highly palatable/calorically dense) than others. So instead of getting to the end of the night where I had crushed all my will power thus leading to me binging and consuming 3-5k calories in one sitting I decided to be proactive with my cravings. Having the same “healthy” meals you see, but not being scared to have a cookie, some candy, some ice cream if I was truly craving it. This lead to me not having these bingeing episodes and thus staying on track. I gave myself permission. Eating mostly “healthy” with some sprinkling in (no pun intended) of those foods to help proactively tackle cravings. And as a result I was eating a lot less calories than during this restrict then binge cycle. ALSO Keep in mind that most times when you eat a “strict/clean” diet, you are eating low calorie. So what that’s going to do is lead to you not only feeling deprived but also HUNGRY AF Thus creating a recipe for disaster 🤯 - Here are a few Pro Tips: 1️⃣ If you are craving anything, add it into myfitnesspal or whatever macro tracking app you use before you start your day. Then hit your macros around that craving! 2️⃣ Be proactive with you hunger. Don’t eat soo low calorie early in the day thus causing you to be ravenous at night. Yes intermittent fasting works for some but it can be a recipe for overeating for others. Do you have any tips you could add that you use to proactively crush cravings?

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As I’m now in my 40s, I’m trying to learn to take it one day at a time🌟. ⁣ ⁣ Anyone who has ever been on a fitness journey, knows that it is very easy to get in your head when the scale doesn’t seem to be moving down as fast as you would like it😬. ⁣ Nowadays, I keep my focus on my WHY.⁣ ⁣ Why did I start this journey?⁣ What did I hope to accomplish?⁣ ⁣ I choose to be intentional and focus on my goals and not on any obstacles that I might have along the way.⁣ ⁣ 👉🏻If you would like some help on your own health and fitness journey, get in touch💌. ⁣ The more friends 👫 we have on this journey....the better it is.⁣ ⁣ Jenelle x.⁣ ⁣ ⁣ #fitnessgoals2019⁣ #togetherweaspire⁣ #togetherweachieve⁣ #wellnessmatters⁣ #nutritionmatters⁣ #celebratinghealth⁣ #strongisthenewsexy⁣ #sexyaf⁣ #flexibledietinglifestyle⁣ #healthyyou⁣

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barbsplate. Ok, so we are about to get a bunch of rain... bleh. Hate it. Anyway, g

Ok, so we are about to get a bunch of rain... bleh. Hate it. Anyway, good excuse to stay in and do a little workout or some meal prep. I don’t know about you guys, but I’ve been taking my little monster outside at night after work just to get in some fresh air! Last night we played with the dog and Brock practiced his “baseball” (ahem, t-ball) because he wants to be like daddy. We also built a pillow fort inside, and ate snacks. He had cheese balls and I had cut strawberries. Ahhh, to be young and thin as a rail from non-stop moving all day 🤣. For today’s workout, we have a fun little set of movements. You’re welcome for making it 10 instead of 20 burpees every round lol. This one is for time, so make sure you mark down how long it takes you to complete it. 5 Rounds for time: 20 Toe touchdowns 20 Hip thrusts 20 Side lunge glide 10 Burpees Make sure you take a look at my stories today for how to do these movements, but also for a sneak peek of what’s in store for the NEXT Shape-up (which will begin April 8th)! For today’s nutritional advice, mid-week meal prep! Often times the most challenging part of the week to stay on track is the WEEKEND! Usually our schedules are most fluid, and although we may go into it with the best intentions, we can easily get side tracked and end up scrambling to keep it together on the food-front. To set yourself up for success, do a mid-to-late-week meal prep! On Thursday, get some more bulk prep done so that you don’t have week-old not appetizing food from last Sunday... make some fresh items to have at your fingertips! If it’s there and readily available, it’s more likely that you’ll reach for it and stay on track! Have fun with today’s workout, and make sure you tag your accountability buddy in the comments 👇🏼 #flexibledietinglifestyle #ww #flexibledieting #homeworkouts #hiit #wod #workout #fitness #iifym #macros #macrofriendly #macrocounting #food #fit #inspo

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lilbuffprotein. The much anticipated Leaner Lemon 🍋 Bulk Bags are finally here!! This

The much anticipated Leaner Lemon 🍋 Bulk Bags are finally here!! This is one of my favorite flavors of all time!! The limited edition Bulk Bags have become one of our hottest selling items. Don't wait...🏃‍♀️sign on tonight at 8PM EST to get yours before they are gone-zo! Leaner lemon season is quickly ending and I'm more than depressed about it. Up next- Muscle Up Maple Nut!⁣ .⁣ .⁣ .⁣ .⁣ #leanerlemon #lemoncake #foodie #yum #maplenut #muscleups #proteincake #glutenfree #iifym #flexibledieting #flexibledietinglifestyle

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lostandlifting. I understand this is a touchier subject and can be a hard one to navig

I understand this is a touchier subject and can be a hard one to navigate. Some individual situations with binge eating are more worse than others and will take a much more serious approach to fix. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It definitely hits close to home for me as I went through this cycle for a year or two when I was getting my bearings underneath me with this whole nutrition game. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For me it wasn’t a serious health issue, just a cycle I kept running into time and time again that kept me from making any progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I finally realized I had a problem when it was pointed out to me that I was the only one in my group of friends that was always so food focused. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was either me saying, “Nope I can’t eat that,” or my friends saying, “Look out, Chaz let his guard down, now he’s going to eat the entire pantry!” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve been here, or are here now, I know it might feel embarrassing or you feel ashamed of it, but understanding you’re not the only one hopefully helps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re open to it, try this the next time it happens. Don’t wake up the next morning and think you have to eat next to nothing and do extra exercise to make up for it. That could be a big part of the problem. Instead, just get back to your normal routine where you’re eating a normal amount of food and do your normal exercise routine without adding extra cardio to compensate or punish yourself from messing up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You’ll begin to realize your body can get back to normal faster than you thought (2-4 days usually) without having to restrict yourself so much which might be the trigger to your next binge. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This helped me break the cycle, maybe it can help you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re struggling with this and need some help, I’m just a DM away. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️

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LONG post but SO good to read if you’re struggling !!!!! with summer coming close, my DMs have been blowin up with messages regarding nutrition & exercise 🤯🤩 - pls keep them coming! I try my best to answer every single question to the best of my knowledge ☺️ • the MAIN question/issue I’ve noticed people have is : • 1. “WHAT FOODS SHOULD I EAT?? 🤷🏼‍♀️” honestly it’s preference, but in my opinion everyone should be getting a good amount of carbs, protein & fat in their meals. - protein : meats, protein bars, whey, yogurt, cottage cheese, egg whites🐓🍗🍤 - carbs : rice, rice cakes, potatoes, oats, fruit, veggies🍰🍎🥔 - fats : nuts, oils, fish, cheese, avocado, whole eggs🥑🍳🐟 I have 3 big meals with 3 small-ish snacks everyday.😍 👏🏼(Follow me on MyFitnessPal : 17mdix)👏🏼 I eat every 2 hours. It keeps me full throughout the day & keeps my metabolism active. & works best with my schedule.⏰ • 2. “AM I EATING TOO MUCH?” although most people always say “omg I eat so much food it’s crazy”🤔 NO ACTUALLY... you probably don’t.🤭 Try tracking 1-2 days worth of food. You’ll be surprised.🤯 You’re most likely not getting enough nutrients to feed your body & it’s making you stall with progress. EATING IS NOT BAD. 💕 FOOD = FUEL. ⛽️ make good choices. have fun with what you eat. but check and see if you’re actually eating enough.🤦🏼‍♀️ • DM me for help :) • leggings : @kefiusa 😍 can’t wait for my preorder to come 😭 • #kefiusa #gains #ifitfitsyourmouth #macros #flexibledietinglifestyle #myfitnesspal #gainz #leggings #food #tracking #protein #carbs #fat #iifym #flexing #myfitnesspal #foodisfuel #yourenoteatingenough #flexibleeating #dmme

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fueled.physique. 🙅‍♀️DON'T MAKE THIS MISTAKE🙅‍♀️ Do you look to the people you follow

🙅‍♀️DON'T MAKE THIS MISTAKE🙅‍♀️ Do you look to the people you follow for permission to engage in certain behaviors? 🥞 Like if you see them eating ice cream you take it to mean that's OK for you to eat ice cream too? Cuz if they can do it, why cant you?! 🥞 Or take for example the breakfast that I shared on my story yesterday. I had two waffles with maple syrup, eggs, spinach and cheese. 🥞 I got a DM (shared with permission) saying "I didn't think waffles were healthy for breakfast. What kind do you buy? I'll get them this weekend!" 🥞 And while I have a lot to say about that, here is my thought in a nutshell: 🥞 What a person chooses to eat or not eat is completely up to that person. You don't need permission, and just because I eat waffles doesnt mean you should, too. 🥞 You have to consider your goals, the foods that make you feel the best, and if your food choices are bringing you closer to or further away from your goals 🥞 Don't let yourself get caught up in the comparison trap here on IG. STAY IN YOUR LANE AND STAY FOCUSED ON YOUR GOALS. 🥞 And I'm always available to answer your questions and share what I do and what I buy, just keep in mind that I do what works for ME and you need to do what works for YOU. 🥞 If you dont k ow what that is yet and you're out there floundering, send me a DM, girlfriend and lets figure it ou together! . . . . . . . . . . #lifestylegoals #slaytheday #workworkwork #fitspo #goalsetting #youcandoit #trainhard #noexcuses #enjoythejourney #strongerthanyesterday #successmindset #personaldevelopment #beyourbest #gobig #neversettle #nourishnotpunish #intuitiveeating #nondietapproach #healthateverysize #macrosmatter #flexiblediet #caloriecontrol #flexibledietinglifestyle #countingcalories #flexibleeating #nutritiontips #eatgoodfeelgood #eatwhatiwant

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Una delle colazioni che preferisco consumare quando ho maggiore tempo a disposizione. . 80gr di gallette ai 5 cereali, 30g di composta alle fragole, 3 uova intere, 1 frutto ed infine 1 caffè americano. . Per quanto riguarda l’integrazione tendenzialmente assumo, 1 compressa di Multivitaminico, 500mg di Vitamina C, associato a due Softgel di Omega 3. . Buona giornata ragazzi!

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bonnie.rd. #Repost @hooper.fit
・・・
The problem with the concept of using exercise

#Repost @hooper.fit ・・・ The problem with the concept of using exercise for weight loss — which is akin to using a spoon to shovel snow — is that it actually burns very few calories. . 🍔 Big Mac will take 2 hours, 20 minutes of brisk walking 🍕 A slice of pizza will take 22 minutes at 12-14mph 🥤 A soft drink will take 20 minutes of mountain climbers . If you’re on the path to losing weight, the most effective exercise for calorie burning will always be the one you'll do most often and for the longest, because those are the multipliers. This is the value of finding enjoyment in the process. If you take the time to discover the form of movement you love, exercise will no longer be all about losing weight. Instead, it’s replaced with a pleasurable way to move your body that becomes apart of who you are. Instead of being someone who occasionally runs, you become a “runner.” See the difference? Exercise is great for fitness/health and we all should keep doing it...but weight loss is nearly entirely about making adjustments to intake calories. 85%-100% of it is intake. Dedicated exercisers — maybe 15% of it is that. (Exceptions: marathoners, long-distance hikers, professional athletes, etc.) #strongeru #otf

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Slight (ok giant) #healthyobsession with @santabarbarachocolate unsweetened dark chocolate 🍫 chips. Warmed up my oats again and topped with some @crazyrichardspb creamy pb and Santa Barbara’s chocolate chips. Waited a few second for it all to get melty and ate it up. Swipe for the before shot and go to the story to see an action shot of the swirl. Anyone else have a pb and chocolate #obsession ? 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️ #healthybreakfast #santabarbarachocolate #organicchocolate #darkchocolate #cacao #plantbaseddiet #oatmeal #overnightoats #intuitiveeating

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Time for a good tea

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rjbidnus. CONTAINS NO JUICE - Perfect!! Juice is effectively just water from fru

CONTAINS NO JUICE - Perfect!! Juice is effectively just water from fruit (hence the name) and as we all know, water builds water weight. Cut out all water and you’ll easily drop 50-80% of your weight just like that. Simples!!! . . . #nogainnogains #nogainsnogains #juice #water #waterconspiracy #conspiracy #h20 #h2no #cancel #cancelit #likeforlike #likeforlikes #followforfollowback #flexibledietinglifestyle #brexit

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argishealthquest. Was too busy devouring my dessert last night that I forgot to post! Bu

Was too busy devouring my dessert last night that I forgot to post! But if you’re craving something sweet, super quick, AND #macrofriendly, try this #highprotein chocolate #mugcake. So great on macros that I topped it off with a pint of @halotopcreamery Chocolate Almond Crunch ice cream! Craving a different flavor? Just swap for another #proteinpowder! •••••••••••••••••••••••••••••••••••••••••••••••••••••• 1.5F/14C/20P •20g Chocolate #wheycaseinblend #protein. My favorite brands are @questnutrition and @pescience •5g unsweetened cacao powder •5g coconut flour •1/4 tsp baking powder •60g unsweetened applesauce •35g egg whites •add chocolate morsels or nuts if desired and #ifitfitsyourmacros •microwave for about a minute, but time may vary based on your microwave wattage so keep an eye on it! The size of your bowl will also affect cook time. Mine is perfect at 1:15, but first try it in increments so it doesn’t overcook and you don’t turn it into rubber!!•••••••••••••••••••••••••••••••••••••••••••••••••••••• #macrosovercalories #flexibledieting #flexibledietinglifestyle #iifym #iifymrecipes #enjoyyourfood #macrofriendlyeats #healthyfood #healthydesserts #lowcalrecipes #lowcarbrecipes #pesciencerecipes #nutritionalfreedom #loveyourfood #itsnotadietitsalifestyle #countingmacros #macrocounting #healthyhabits #OnaQuest #QuestSquad

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💗 NEED YOUR HELP GUYS! 💗 . I wanna share MORE with you about nutrition and help folks with some of the struggles we ALL have! I want to share more of what I'm learning on my nutrition course in becoming a Master Coach. So..... . WHAT DO YOU STRUGGLE WITH ABOUT YOUR NUTRITION? . 😬 Is it recipes? 😕 Is it snacking? 🤔 Is it weekends? 🙄 Is it sugar addictions? 😐 Is it emotional eating? 😯 Is it binge eating? 😥 Is it getting veggies in? 😧 Is it getting the kids to eat better? 😨 Is it portion control? . Tell me BELOW and I'm gonna build some content to help you with these things. . FYI! I'm ALL of the above. 😂

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‼️ Don't Forget | We  Accept Accept BCBS Wellness Cards & Independent Health's Health Extras Cards For Meals ‼️⠀ -⠀ Whether it's BlueCross BlueShield wellness cards or IH's benefit cards, you can use them for your favorite Balanced Body Food meals! - Come see us at either one of our two locations: - 📍 4685 Transit 📍 1375 Hertel Ave

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thehabyt. #fuel
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the salad of my dreams.. .
swipe 👉🏽👉🏽👉🏽
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wasa crackers

#fuel . the salad of my dreams.. . swipe 👉🏽👉🏽👉🏽 . wasa crackers as croutons is my new thing. boost of fiber + it soaks up all the delicious flavors. . SO BOMB. . . . . . . . . #thehabyt #macrocounting #macros #macrocoach #healthcoach #wellnesscoach #nutritioncoach #nutritionforwomen #flexitarian #womenshealth #eatingforhealth #happyhabits #healthyhabits #flexibledieting #flexibledietinglifestyle #strongwomen #lifestyledesign #healthandwellness #eathappy #nutrition #healthyrecipes #macrofriendly #healthycooking #recipe

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Why do we fear carbs? 🍪🥖🥨 . . Many diets eliminate or restrict them. WHY? . . Your body NEEDS carbs. It should be its main source of energy. . . The main function of carbohydrates in the body is to provide energy for all cells. Why would cut your energy source? . . Fill your plate with healthy carbs, leafy greens, whole grains and root veggies 🥔 . And enjoy carbs for a treat or glass of 🍷. The beauty of macros - Balance. . . What’s your favorite carb source? Drop below 👇🏻. . . #macrotwins #iifym #macros #flexibledietinglifestyle #weightlossjourney #carbcycling #carbsarelife #carbsaregood

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healthy_little_lifter. Tasty treats that won’t smash your calories 🤩
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.
If ‘just having one

Tasty treats that won’t smash your calories 🤩 . . If ‘just having one’ is your struggle, then these portion controlled / snack packs are a winner for you 🙌🏻 . . Spot any of your favourites?👀 . . . Freeze the weight watchers fromage frais 🤤🤤. . Meringue nest - top with fruit + yogurt / squirty cream 👌🏻 . . - @healthy_little_lifter .

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be_more_nutrition. People need to get this message into their heads! Do me a favour and s

People need to get this message into their heads! Do me a favour and share it if you can 👊. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️The most important thing I learned after trying so many different diets to lose weight myself was that all of them could work. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've lost weight while: ➡️Eating fat ➡️Eating carbs ➡️Eating meat ➡️Eating ice cream ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They all worked because the diet allowed me to create a calorie deficit👨🏻‍🏫. It doesn't matter what the diet is made up of, if the calories are low enough and you can stick to it...YOU LOSE WEIGHT! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, you can save this post by clicking the bookmark symbol💡and tag friends who need this😉. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⚠️That means that no single food or food group causes people to gain weight! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is so important: The only way a food can make you gain weight is IF YOU EAT TOO MUCH OF IT! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😢EXCESS has unfortunately become the norm in society but people dont want to admit that they eat too much so they try to blame specific foods🤯. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why flexible dieting can work, you eat a wide variety of foods but maintain your total calories low. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PLEASE, PLEASE, PLEASE remember this the next time someone tells you you have to give up carbs (or anything else) to lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✳️If you'd like me to help you with your weight loss, muscle gain or performance goals drop me a DM or apply via the website link in my profile. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @be_more_nutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlosshelp #weightlosscommunity #weightlossjourneyuk #wwfreestyle #slimmingworldfood #slimmingworlduk #weightwatchersfreestyle #lowcarb #lowfat #glutenfree #nutribollox #thehealthscientist #nutritionmyths #irishfitfam #irishfitness #fatlosstips #fatlossfoods #sugarfree #keto #vegan #iifymwomen #ifitfitsyourmacros #flexibledietinglifestyle #lifestylemedicine #lifestylechange #healthyeatinghabits #ukfitness #ukfitfam #fatloss

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jaquelinebrihy. A maioria acha que é impossível começar a criar hábitos saudáveis.

Pr

A maioria acha que é impossível começar a criar hábitos saudáveis. Primeiro ponto é: se você esta habituado a comer de um jeito há anos, não queira mudar da água pro vinho de um dia pro outro. É um PROCESSO. E como posso começar esse processo? ⠀ • Comece incluindo comida de verdade nas suas refeições. Coma mais vegetais, legumes, frutas leguminosas e verduras. ⠀ • Se atente a quantidade de água que você esta consumindo, ela é essencial para o nosso corpo! ⠀ • REDUZA os alimentos ricos em açúcar, produtos industrializados com baixo valor nutricional, embutidos. ⠀ • Não se apegue a quantidade de carboidrato, proteína e gordura dos alimentos. Apenas comece a optar por comida de verdade. ⠀ • Procure alguma atividade física que te faça bem, que tenha prazer. ⠀ • Não tenha pressa, não corte tudo o que vê pela frente. Para criar novos hábitos o ideal é que seja respeitado esse PROCESSO. ⠀ • Tente manter o equilíbrio. Não precisa parar de comer aquilo que você sente prazer, apenas dose a quantidade e veja se realmente esta com vontade. Não coma só porque o alimento esta ali. ⠀ • Tenha uma ótima noite de sono, isso faz TODA a diferença. ⠀ • E se puder, procure profissionais qualificados para que possam de orientar da melhor forma!

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crystalscalories. Dinner doesn’t always need to be fancy. 👩🏼‍🍳 I got home today after

Dinner doesn’t always need to be fancy. 👩🏼‍🍳 I got home today after a long day of uni and had nothing prepped, hardly any food and no energy. Instead of ordering take away I whipped this up in less than 5 minutes with food I had already. On my plate I have 🍗 deli sliced chicken, 🥒 cucumber and rusk biscuits with some garlic dip on top. 🤤 These rusk biscuits are a lifesaver!!! Only 5.7g carbs per biscuit! ✨ 411 calories, 32p 36c 16f

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Days out through illness can wreck your day today routines. Its deciding when to comeback and how. Today was the day, was it tough yes! Did I push through yes! Does it feel good to tick another box yes. Attitude good to have an awesome day.

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So, we all know that we need to to be eating healthy to keep our body functioning in a good way but not all foods are created equal and contrary to what you may think, not all sugars and fats are bad for us. * * Obviously we should avoid foods that contain high amounts of Trans Fats and Saturated Fats because these have been shown to increase blood cholesterol and low-density lipoprotein levels which can increase your risk of heart disease and type 2 diabetes. * * We should however be eating higher amounts of foods that contain "healthy Fats" even though these foods often contain more calories the health benefits are worth those extra calories. * * Avocado's are a perfect example. They contain a monounsaturated fat called oleic acid and they contain 40% more potassium than bananas. They have also been shown to lower LDL cholesterol and triglycerides while raising HDL (the good cholesterol) levels. * * I suppose what I'm really trying to say is that we need to be eating smarter. A balanced diet is so much healthier and sustainable so when you think about eating healthy.... eat smart. * * Do you follow a particular way of eating? What struggles do you have by eating this way? I’d love to know how you overcome any hurdles that eating a certain way may throw up for you, so please comment below.

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TIP 👉 When it comes to great health it's not about eating less, it's about eating more of the right foods 🍓🥑🥕🍠 to feed and nourish your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The heart of my food message is always for supporting inner health which helps us to radiate ✨🌟on the outside. I want to encourage you to focus on eating more real food, emphasizing a plant-based diet. Now that doesn't have to mean no meat 🙅‍♀️ in my world plant-based means 70-80% plant based with some good quality meat, and ideally at least 1 meat free day each week. When you shift your focus to looking at all the foods you can eat regularly opposed to all the foods you can't eat regularly this can really help to shift your focus to a healthier way of eating and living. If you do struggle to eat less refined foods, for example sugar, eating more greens 🌱 (rocket, silverbeet, kale, spinach) can help burn your desire for sweet foods, since the bitter nature of the greens helps shift your preferences. It takes time to develop new taste buds but they can change in a matter of weeks (trust me, I used to be addicted to sugar 🙊so know how hard it is to give up). Eating this way is also one of the ways you show yourself that you care about yourself. So nourish yourself with a real food focus 😊 Let me know in the comments below if you found this tip helpful 🤗 #NBnutrition . . . . . . . . . #macrosonpoint #everythingbutthebagel #macrostax #eattoperform #fuelthebody #corenutritionals #macroscoach #foodpyramid #eatreal #iheartmacros #mymacros #fitnessrecipes #healthycarbs #complexcarbs #proteinsnacks #nourishnotpunish #nondietapproach #healthateverysize #nourishbowl #flexiblediet #caloriecontrol #flexibledietinglifestyle #flexibleeating #nutritiontips #eatwhatiwant #holisticlifecoach #blogwithmefam #theverydaygirl #thedailybasic

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choosehappyyou. EATING HEALTHY DOES NOT = TONED / FIT BODY 🙅🏻⁣
⁣
A big misconception

EATING HEALTHY DOES NOT = TONED / FIT BODY 🙅🏻⁣ ⁣ A big misconception a lot of people have is that if they just “eat healthy” - which by definition, can mean anywhere from cereal to a salad, to eat a bowl of chopped up fruit, does not equate to having that “toned” “muscly” body you seek.⁣ ⁣ Without a training program that specifically targets the areas you want to work and specific macros that MATCH your goals, you will NOT see change. You may lose weight, but creating that SHAPE you want is all in the training.⁣ ⁣ Nutrition and training go hand in hand. You must eat enough and of the right quantities to fuel your workouts + grow muscle. That is why it is so important to know your TDEE (Total Daily Energy Expenditure) and to adjust your calories and macros accordingly for weight loss or weight gain.⁣ ⁣ If you are serious in seeing consistent change, I highly recommend finding out your macros and logging what you are eating even just for a week in My Fitness Pal. You may be completely surprised by how much you are actually eating, if or not you are eating enough or too much protein/carbs/fats. This is usually where you see where you are falling short or what you need to cut back on to see results.⁣ ⁣ The aim of the game is to incorporate the most high-quality, nutrient dense foods (whole foods) that also work together to meet your daily macros.⁣ ⁣ This is the steps I take when I plan what I am eating:⁣ ⁣ 1️⃣ What do I feel like eating? Pancakes, a burger, pasta, noodles?⁣ ⁣ 2️⃣ How can I recreate these so that they are 1. Lowest in Calories / Fit within my Macros 2. Nutrient Dense 3. Tastes Amazing 4. Filling ASF⁣ ⁣ 3️⃣ Pop the ingredients into My Fitness Pal and adjust measurements accordingly so when added up, they all work together to meet your daily macros.⁣ ⁣ Notice how I build my meals around WHAT I FEEL LIKE EATING. WHAT I ACTUALLY LIKE!!!⁣ ⁣ A lot of people do it the other way around - eat meals that are bland, boring, has no seasoning or repetitive because “it’s the cleanest” so I’ll get results. This most of the time will lead to binging and lack of sustainability.⁣ ⁣ Continued in comments 👇🏻

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motivationmindy. Took the crunchwrap to the next level: taco meat, lettuce, tomato, Lau

Took the crunchwrap to the next level: taco meat, lettuce, tomato, Laughing Cow cheese wedge, and a little Opa ranch dressing. Next time I’ll add some black beans and avocado but overall OH MY. So good. Like who even needs Taco Bell when you can make this bad boy in 2 seconds at home. I’ve done turkey and such and I’ve done a breakfast version and now this. Any other crunchwrap combos I must try?

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get_crump91. I got my peloton boutique order today and I love these leggings! So cu

I got my peloton boutique order today and I love these leggings! So cute! They felt great during a 29 minute ride with Ally and the scalloped bottoms are so cute to wear out and about! ▪️ ▪️ The best part? They’re mediums! I’ve worn large leggings for years and I’m thrilled I’m finally moving down a size 🥳🙌🏼 ▪️ ▪️ #stongeru #strongerunutrition #onepeloton #peloton #pelotoncycle #ridepeloton #macrocounting #flexibledieting #flexibledietinglifestyle #weightloss #fatloss #powerzone #spin #spinning #bootcamp #running #lifting #deadlift #squat #weightloss #fatloss

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wellnesswithmorgan. Every Wednesday night my husband and I have salads for dinner. It’s ju

Every Wednesday night my husband and I have salads for dinner. It’s just part of our routine at this point and lately this salad has been my weekly staple: . BBQ Ranch Salad 🥗 ➡️mix together lettuce, 2 tbsp cheddar cheese, 2 tbsp tortilla strips, 2 tbsp croutons, onions and 4oz grilled chicken. Then top it with a swirl of your favorite bbq sauce and ranch dressing (I use 2 tbsp each, but I make HUGE salads 😂) . MACROS: 28f/39c/36p . You could totally make this healthier by using either light ranch dressing or even bolthouse farms yogurt based ranch. You can also sub out the croutons for another veggie. But I always make sure to save enough macros to make it the way I like it best! . What’s your favorite salad? Share it in a comment below! ⤵️

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