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thesovietsamurai. 🔥 @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀ MACROS 101 by @trainwithca

🔥 @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ MACROS 101 by @trainwithcarsen ⠀⠀⠀⠀⠀⠀⠀⠀⠀ _⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CARBS🍚- are your body’s primary fuel source. When it comes to fueling your workouts, think of carbs like gas for your car. You can’t drive it far without gas in the car, right? Same goes with your workouts. If you are avoiding carbs because you think they’re “bad” or will “make you fat”, you are limiting your performance potential. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ _⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PROTEIN🍗- is the building block for muscle recovery. In order to effectively build a substantial amount of muscle, you need to be consuming enough protein. Aim for 1-gram of protein per 1-pound of body weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There is not necessarily a “best time” for protein consumption, but rather, you should be consuming it throughout the day in order to hit your daily protein goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ _follow @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FATS🥑- fats get a bad rep because of their name, but healthy fats are crucial to a healthy diet and healthy body. Healthy fats help to absorb vitamins, fuel brain health, regulate hormones, and much more. When it comes to fat consumption, ❌avoid trans fat and limit saturated fats. These fats do more harm than good.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ________⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eggvskylie⠀⠀⠀⠀⠀⠀⠀⠀⠀ #paleodiet #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #vsn #iifym #deadlift #squat #hypertrophy #physio #iifym #healthyeating #countcalories #juicedetox #tspinemobility #flexibledietinglifestyle #hipmobility #legdays #cardiosucks

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🚨 Cinnamon Toast Crunch Churro’s Protein Oats Recipe! 👇🏻 - Save post & tag your friend who needs this recipe and you both will be entered to win a month membership to the School of Flexible Dieting where you will find this recipe and all my latest and greatest macro friendly recipes!! - @g_enright you won the last contest! Shoot me an email to Zach@FlexibleDietingLifestyle.com and I’ll hook it up! - ✅ Macros for the WHOLE Bowl w/no toppings: 411 Cals, 59g Carbs, 7g Fat, 28g Protein, 11g Fiber - ✳️ Ingredients for Oatmeal: 15g @PEScience Snickerdoodle Select Protein (“FDL” saves you 15%) 6g Powdered PB 80g Quick Oats 440ml Water 4g Zero Calorie Sweetener of Your Choice Few Pinches of Sea Salt - Frosted Cinnamon Roll Protein Cookie Butter Recipe is in the Schools Recipe Vault! Extra Toppings: 15g Churro Cereal 8g Mini Chocolate Chips ❇️ THICCCCC Churro Oats Directions 👇🏻 1️⃣ Place 80g of quick oats into a bowl and add 240 ml of water. Stir and then microwave oats and water for 2 minutes. 2️⃣ Take bowl out of microwave, stir and add exactly 150ml of water. 3️⃣ Place bowl back in microwave for 60-90 seconds. Keep an eye on the bowl so it doesn’t overflow! 4️⃣ Remove bowl from microwave and add 50ml of water. Stir slowly and until well mixed. 5️⃣ Add dry ingredients of 15g PEScience Snickerdoodle Select Protein, 6g Powdered PB, 4g Zero Calorie Sweetener of your choice and sea salt into a separate bowl and mix well to avoid clumping. Then add to bowl of oatmeal and mix in. Add bowl to freezer for 30-60 minutes to help it thicken up some more. 6️⃣ Once all is ready, add your Frosted Cinnamon Roll Protein Cookie Butter (recipe in Recipe Vault) and the rest of your toppings and enjoy! - ✳️ Pro tips: 👉🏻 If you are using an only Whey Protein (not a whey/casein blend), then I recommend adding a little less water (20-30ml) at each step because whey is not as absorbent as the blend. 👉🏻 If you want to make a smaller bowl of oats, just proportion out the ingredients to match how much oats you use. So if you use 40g of oats, that means you just cut the ingredients in half at each step. 👉🏻 Adding in 4g of Sugar Free/Fat Free Pudding mix will make your oats more THICC

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Carbs are your friend 😋🍌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I remember the days of trying to stick to low carb diets. Low energy, crabby mood, and eventful overeating on all the foods I was restricting myself with. And repeat. It wasn’t fun and more importantly it didn’t work. It’s a common myth that when you want to lose fat you need to restrict yourself of *something*, normally carbs and all of your favorite foods. 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When it comes to losing fat, you need to be in a caloric deficit. ANY food eaten in excess can lead to weight gain! Carbs are an important source of energy and a beneficial part of your diet, so no need to fear them or restrict them! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At the end of the day, living a healthy lifestyle full of balance and moderation was the one thing that helped me reach my goals & maintain them. Sustainability over restriction alllll day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on building balanced meals with good sources of carbs, protein, and fats. After all, carbs taste way too good to live a life without them 😍🥯🍕🍓 I don’t believe in restricting or depriving yourself of any food groups! Who’s with me?

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I WILL START LATER WHEN IT IS A BETTER TIME FOR ME - When it comes to investing into your health and fitness, creating new healthy habits, start going to the gym or changing eating habits, I find a lot of people always say they are waiting for a better time to start. - The truth is, there is NEVER a better time than now. A few weeks, a few months, a few years from now you will regret you didn’t start TODAY - When you tell yourself that, ask yourself, what is ACTUALLY holding me back from doing things NOW. Is it time or money? Or is it actually because you are afraid of commitment and failing? - Side note, you will MAKE the time/money for it if it is something important to you - Remind yourself WHY you want to do this. Are you doing this so you can feel comfortable in your skin again? Or you want to fit into that pair of jeans that have been sitting in your closet for months? Or you want to feel happy and confident again? Constantly reminding yourself your WHY will help you to stay committed and consistent - Tell me something you are going to start doing for your health/fitness👇🏼 - Want to feel comfortable and confident in your skin? Apply for the Gains by Plants 🌱1-on-1 coaching program! Application link in bio👆🏼 . . . . . #nourishnotpunish #flexibledietinglifestyle #macrocounting #veganiifym #veganiifymgirl #eatgoodfeelgood #eatwhatiwant #veganbodybuilding #veganfitness #instafitnessgirl #powerfulwomen #hustlequeen #bossassbitch #buildingstrongasswomen #strongasswomen #meetmeatthetop #noexcuses #beatyourexcuses #guavagirl #onlinefitnesscoach #selfconfidenceiskey #strongher #constantlyimproving #newmewhodis #imawarrior #balancedlife #celebrateyourself #vancouverfitness #mindsetshift #personalevolution

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tyrannosaurus____flex. Doin the trendy #10yearchallenge for this week's #transformationtuesda

Doin the trendy #10yearchallenge for this week's #transformationtuesday, 17 to 27. ▫️ ▫️ Apparently 27 is when your brain and body start to deteriorate, haven't actually looked anything up on this just what I've heard. Entropy is unavoidable no matter who or what you are, but that doesn't mean we can't slow it down. 😎 ▫️ ▫️ Spent the last week making giant protein versions of all the popular kinds of Pop-Tarts. They were delicious, and I love making fun fitness-foodie creations, but eating nothing but baked protein powder, cereal and protein bars for a week doesn't give the body much in terms of essential vitamins and minerals. So I'm excited to get back to the usual stuff, lots of meat, eggs, fruits and veggies. 🥩🍳🍎🥕 ▫️ ▫️ #aesthetics #shredded #diet #bodybuilding #fitness #iifym #flexibledieting #fitnessmotivation #weightlossmotivation #gym #physique #fitnessjourney #macros #fitfam #bodybuildinglifestyle #fit #fitnessmodel #fitnesslife #protein #trandormation #motivation #powerlifting #nutrition #workout #flexibledietinglifestyle #food #muscle #weightloss

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advh23. This filter makes my muscles look more defined 😂🤣💪
Normally I d

This filter makes my muscles look more defined 😂🤣💪 ... Normally I don't do the "current stats" post but I felt like it today. More for myself! (I had a really great sleep last night - so I blame the want for the post on all the energy I have 😉) And I'm checking in with @the_sportsmodel_project today (late - sorry) so I know what the stats are! ... Here we go: Weight: 144.4lbs Waist: 67.5cm (👇from last week) Hips: 98.5 (love my 🍑😍) Macros: p170 c200 f50 (which I haven't hit consistently in idk how long but that will change this week!) Training: 5ish days a week..catching up on my program from December because silly season got me! And I'm not mad about it! ... Doing the Inner Transformation - so that is helping my body be able to actually digest and use the fuel I give it 😁 ... What else are you curious about!? I'm an open book!

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thesovietsamurai. 🔥 @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• @saltylifts Have you eve

🔥 @thesovietsamurai 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • @saltylifts Have you ever been told that eating carbs after 6pm will make you fat or cause you to weight gain? I used to think that, too.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍞I have some good news for you.. eating carbs after 6pm, 6:01pm, 8:00pm or 11:00pm is fine.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞I personally eat 3 big meals per day. Breakfast between 9-11am, lunch around 2-3pm and dinner around 8pm. Each of meals contains 50-60 grams of carbs. And guess what, I’m still losing fat!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥖Why? Cause as long as you’re in a calorie deficit, you can enjoy your carbs!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍌Carbs don’t make you gain weight. Carbs also don’t magically flip a switch and change scientific properties at 6:01pm.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍓If you prefer eating carbs at night, go for it. No food will inherently make you gain weight. Only eating too many calories for your requirements can do that.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥞 The next time you hesitate to eat carbs, whether it be in the morning, afternoon, or evening, I want you to remember something: the only way to lose fat is to be in a calorie deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙏🏼Please stop demonizing food groups or carbs. Consume them in a balanced way w/ the other two macronutrients: protein & fats.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a carb loving (or hating) friend who needs to see this! 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #paleodiet⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossprogress #weightlossproblems #weightlosscommunity #pushpulllegs #gymadvice #weightlossjourney #hypertrophy #overeating #mobilitywod #flexibility #physicaltherapy #yogi #vsn #iifym #deadlift #squat #hypertrophy #physio #yogamen #healthyeating #drinkwater #detoxing #mobilitywod #flexibledietinglifestyle #hipmobility #crossfitlife #bingeeating

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Take progress pictures! Sometimes stepping on the scale can really screw with your mind...this is why I strongly believe in taking progress pics every week! Yes, it’s weird standing in front of a mirror in your bathing suit ( I’m still extremely scared to post these kind of pictures on insta) but progress pics can be an amazing way to see results when the scale is not on your side😊💪🏻 Ever since I started the @kelseywells #pwrprogram and was super consistent counting my macros, I have seen results! My goals for this year are to gain strength and be able to share what I have learned through this journey with all of you!! . . . #sweat12wc #pwr2019 #sweat12weekchallenge #kelseywellspwr #pwrprogram #pwrprogress #bbgtransformation #bbgprogress #macrocounting #macrocoach #macrosforlife #flexibledietinglifestyle #iifymwomen #womenwholift #bbgmomsover30

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hrofitness. •
- Not All diets are meant to work for Everyone. A lot of individual

• - Not All diets are meant to work for Everyone. A lot of individual factors go into determining if a “special diet” like Keto, Paleo, Atkins, Vegan need to be considered before just trying it out for weight loss. • - Dieting slows down your metabolism so if you hoping to get away with cheat meals and alcohol Don’t lose the weight by giving that stuff up • - Every time you gain fat back after a diet you grow more and larger fat cells 😱so really think about just how You go about getting your results.... • - When you cut too many calories too fast your body will stop burning fat and start storing it (survival mode) • - once your body adapts to that low amount of calories you now have to either slowly reverse diet out or go even lower in calories to keep seeing fat loss (potentially) • - You can mess up your hormones which are responsible for your physical health, mental health, and so much more • - Don’t follow a diet if your not prepared to commit to the process • - Building muscle is also a way to transform your body 💪🏼😉 • - Eat better food and pick up weights • - Train your body to get stronger instead of forcing your body to get weaker • - You should cycle “cuts” and they should only last 6-8 weeks • - Do you plan to live the rest of your life Starving? Then don’t make that be the way you get your body to change! • - Know that the hard road will ALWAYS pay off more than the easy road • - Learn to love paying the price now to reap the rewards later 💥 Look guys the reality is NONE OF THIS SHITS EASY but it is simple 💥 It can be different for everyone, so if you find your friend Suzie getting great results with what she’s doin,but nothings happening for you? 💥 Well hoooray for Suzie! 👏🏼👏🏼 Congratulate her for all her hard work!💪🏼🏋🏻‍♀️🏃🏻‍♀️ 💥 Now get back in your Lane and figure out what works for YOU! ⚡️ I know that sound easier said then done 🤣 But I’d love to help you! 🙂 💕 You don’t have to struggle another year going at this alone! Shoot me a message 🤳🏼 & I’d love to Chat with you 💁🏻‍♀️ Help you break down Your next steps to seeing more success on your Health & Fitness journey in 2019💕

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❤️🍫🥜❤️🍫🥜❤️🍫🥜 . Double Chocolate Chip Vanilla Cream Protein Cake! . What a mish mash of flavors today!!! I knew I wanted to make a @proteincakery Double Chocolate Chip 🍪🍪Protein Cake 🍰with sf peanut butter frosting! But when my macros increased, I had a LOT to work with! This @proteincakery frosting once again has me 🤤🤤🤤🤤! So easy! So macro friendly! And so perfect for cakes! Deets below!!👇 . 🍰1 @proteincakery Double Chocolate Chip Cake mix (mixed with 6 fl ounces diet 7up), baked at 325 for 15 minutes. 🍰1 pouch @proteincakery sugar free peanut butter frosting mixed with 1 tbsp unsweetened vanilla almond milk . 110 grams nonfat plain Greek yogurt mixed with 12 grams @nutrithority Chocolate Peanut Butter Isothority. 🍰18 grams @pb2foods Chocolate PB2 mixed with 15 mL unsweetened vanilla almond milk to make a drizzle. 🍰9 grams Peanut Butter Chips. 🍰7 grams Rainbow sprinkles. 🍰10 grams crushed Chocolate Toast Crunch . 🍰Macros (entire dessert). 🍰90 C/17 F/70 P 782 cals . 🍰Macros (cake itself). 🍰22 C/7 F/30 P 280 cals . Check out these cake mixes! Marshmallow frosting coming soon!!!🤤🤤 my personality faves are chocolate and vanilla!!! Click link in bio or use code Karol18 to save!💲💲 . #dessert #proteincakery #andreasproteincakery #cake #cakes #proteincake #iifym #iifymfood #iifymrecipes #iifymdessert #iifymcake #instacake #instayum #instafind #macros #macrofriendly #macrofriendlyrecipes #macrofriendlydessert #flexibledietinglifestyle #reversedieting #reversedietingforthewin🍴💁🏼 #sweettooth #sweettoothsatisfied #sweettoothaddict #haveyourcakeandeatittoo

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laurenfitfoodie. Fruity Pebble Chocolate Cake!!!🍰🍫🍓 With literately every flavor kno

Fruity Pebble Chocolate Cake!!!🍰🍫🍓 With literately every flavor known to man kind 😂 thank you @flexibledieting4lyfe for this recipe! It was the bomb 💣 ••• 👉🏽Macros for just cake: 195cals 21C/1.5F/25P 👉🏽Macros for cake + icing: 260cals 28C/1.5F/33P 👉🏽Macros for cake + all toppings: 470cals 57C/11.5F/38P . ••• 🍰Ingredients: •24g protein powder . •5g Black cocoa powder . •120g pumpkin . •2g baking soda . •40g egg whites 🍰Directions: Preheat oven to 350. Mix all dry ingredients well. Stir in wet ingredients & mix. Bake for 15-25 min (depending on size of pan) my took 25! . ••• 🍦Icing: •80g plain greek yogurt •5g sugar free vanilla pudding mix •3g stevia •3-4 drops red food coloring ••• 🍓Other toppings: •15g fruity pebbles . •14g @legendaryfoods pecan pie butter . •56g @breyers sugar free vanilla, chocolate, strawberry ice cream . . #laurenjrecipes

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fit.fire.wife. Today’s breakfast was heaveeeeenn 😇😋 Sweet potato 🍠 toast topped wi

Today’s breakfast was heaveeeeenn 😇😋 Sweet potato 🍠 toast topped with avocado 🥑 egg 🥚 salami, and one little piece of fresh mozzarella 🧀🙌🏻 ......................... To make sweet potato toast: spiralize a sweet potato, fry in a pan with a tea spoon of cocoanut oil, add in spice of choice. Once softened, put in waffle maker and cook till done. Top with toppings and enjoy!! 255Cal, 25gC, 10gP, 13gF . . . . . . . . . #breakfast #breakfastideas #breakfastrecipes #breakfastinspo #macrosforlife #countingmacros #macros #macrofriendly #sweetpotato #foodie #foodphotography #foodblog #food #healthinspo #delish #cleaneating #yum #protein #lowcarb #lowcarbrecipes #flexibledietinglifestyle #balancedliving

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fed_up_with_fat4good. All you boys want a girl that can cook....well, I microwaved these gre

All you boys want a girl that can cook....well, I microwaved these green beans AND I put bacon bits on them mmmk?? 😂😂 Lol but seriously this is my dinner...I don’t wanna cook. #greenbeans #bacon #dinner

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fatbellybelle. Yasss!! I’m over here eating my best life, on a “diet” tikka masala wi

Yasss!! I’m over here eating my best life, on a “diet” tikka masala with chicken thighs, turmeric spiced brussel sprouts and rice (wish it was Basmati) 🍛🍛🍛🍛386cals 29p/37c/12f #dietfood #getafterit #flexibledieting #flexibledietinglifestyle #iifym #foodisfuel #fatlossjourney #bodytransformation #womenthatlift

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Wanna Lose 10lbs in 10 days⁉️⠀ ⠀ Sweet all you need to do is try these miserable diets and lose water weight and you're GOLDEN!⠀ ⠀ 🍊Fruit & Veggie Diet⠀ 🍗Atkins Diet⠀ 🍅Weight Watchers⠀ 🥦Raw Food Diet⠀ 🥓Keto⠀ 🍳Eggs Only Diet⠀ 🍽️Low Carb or No Carb⠀ ⠀ Fuck it makes me cringe how many times I would try I new diet just to lose 10lbs and then gain it all back.....⠀ ⠀ I'd lose the weight, eat normal foods again like potatoes and rice and pizza and fruit and gain it back.⠀ ⠀ One thing I wish I knew back then - when you eat food in moderation you CAN actually eat the foods you WANT and still reach your FITNESS goals. #saywhat⠀ ⠀ 🙃How on earth is this possible? ⠀ 1. By fuelling your body properly⠀ 2. By not restricting ANY food⠀ 3. By learning and practicing what true food balance is⠀ ⠀ Now sit back down and finish your pizza. Don't you EVER feel guilty for eating and enjoying that PIZZA. Pizza is basically life 🍕 .⠀ ⠀ Are you ready to STOP dieting and feel free when it comes to nutrition?⠀ ⠀ 👉🏼 Apply for my 1:1 training + nutrition coaching in my bio ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #iifymwomen #flexibledietinglifestyle #pizzaaddict #pizzalove #lifeistooshort #wellnesslifestyle #wellnessforlife #flexibiledieting #balance #allornothingmentality #foodfreedom #gettingfit #findingfoodfreedom #lifestylefitness #healthyeats #eatinghealthy #quickworkout #workouttime #gymtime #healthylifestyle #losingweight #lowerbellyfat #toned #weightloss #fatloss #gainmuscle #liftingweights #trackingmacros #nourishnotpunish

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sweatbysarah. Throw back to this fajita bowl that I whipped up when we were on holid

Throw back to this fajita bowl that I whipped up when we were on holidays. One of those ‘use what you have in the pantry and fridge’ type meals. Swipe right for the ingredients and macros for one serve. Seriously so simple, satisfying to eat and tasted AMAZING! @oldelpaso #throwbackthursday . . . #fajitabowl #fajitas #mexican #dinner #noms #jerf #justeatrealfood #homecookingisthebest #homecookingmadeeasy #ifym #flexibledieting #flexibledietinglifestyle #simplemeals #onepanmeal #norecipe #foodporn #mfp #myfitnesspal #fitchick #chickswholift

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Do you believe things happen for a reason? Well the summer of 2014 changed the trajectory of my entire fitness journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏻I had just joined my first gym and all my confidence went from 100 to 0 👉🏻Shortly after getting married my grandfather fell extremely ill and passed away. 👉🏻I decided to sign up for a half marathon in his honor and run with a group #introvertanxiety 👉🏻Only to learn that my body was not built to be a long distance runner, and if I ran the race I could tear my Achilles (thanks to CECS and a short soleus muscle) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not exactly the start I had hoped for. But I promise you, it all works itself out. Maybe not tomorrow or next week, but it finds the right time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the first time, maybe ever, I didn’t give up. I didn’t want to disappoint my grandfather. So I searched for “non running competitions” and found bikini bodybuilding. From there I learned: ✨That I wasn’t a quitter ✨That I had a lot of strength ✨That I didn’t need cardio to get my goal body ✨That I was worth taking time for me ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So if your 2019 journey isn’t off to the start you hoped for - I promise you just have to keep going! #waybackwednesday to my first bikini show that started my passion for lifting💪🏻

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stephensteinbacher. The food scale is one of the best tools in the arsenal of any #fitfam

The food scale is one of the best tools in the arsenal of any #fitfam member. The reason is: It ensures accurate measurements are taken and gives you more certainty about hitting your calorie goals. And it’s a great tool to learn how to measure food. But do you really need one? Answer these questions, and you’ll have a better idea of if a food scale fits into your current lifestyle. Currently on a diet? NO - don’t use one YES - next question: Are you getting results? NO- Time to give old faithful a run! YES - Probably don’t need one all the time. Maybe just for the peanut butter. Or maybe it’s time for a bulk. Bonus: when you do use a scale, measure in grams, as it is the most accurate weight to measure most things. . Hopefully you feel a little more confident about when and when not to use a scale now. Happy dieting! #quiz #flexibledietinglifestyle #fatlosstips #accuracy #intentionaldieting #intentionalliving #mealpreponfleek #iifymprep #dietsmart #healthylivingtips #precisionnutritioncoach #precisionnutrition #fatlosshelp

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2️⃣0️⃣0️⃣9️⃣➖2️⃣0️⃣1️⃣9️⃣⁣ ⁣ A lot has happened in 10 years:⁣ ➕Graduated college⁣ ➕Got my first full time job⁣ ➕Got my Master’s⁣ ➕Found my passion in special education⁣ ➕Bought a puppy (my fur-child)⁣ ➕Explored new countries ⁣ ➕Self-discovered a LOT⁣ ➕Married my best friend⁣ ➕Started a business⁣ ➕Got accepted into a doctoral program⁣ ➕Bought a house⁣ ⁣ Each of these moments brought new light into my life. With every change comes incredible new opportunities and depth into self-discovery. In making this list and looking back over the past 10 years—I can confidently say: I am PROUD.⁣ #tenyearchallenge #countingmacros #macrocounting #newyearsintentions #buildabetteryou #healthateverysize #explorenewthings #consistenttracking #macrosmatter #macrofriendly #flexiblediet #traveloften #flexibledietinglifestyle #exploration #flexibleeating #nutritiontips #bossbabe #entreprenuer #specialeducationteacher #crossfitlifestyle #fitteacher #crossfitchicks #crossfitbabes #crossfitstrong #crossfitfun #crossfittraining #instafit #howtogetfit #sweatlife #sweatsession

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pipephysiqueoficial. 💎@lejo3221 💎 Un nuevo diamante se forja en nuestro equipo. Solo llev

💎@lejo3221 💎 Un nuevo diamante se forja en nuestro equipo. Solo lleva la fase 1 de las 3 fases de METAMORFOSIS y ya tiene el cuerpo que muchos tratan pero no pueden. No veo la hora de ver su TRANSFORMACIÓN COMPLETA - ¡Tenga un plan, comprométanse con el y trabajen todo el día para cumplirlo! Eso es exactamente lo que @lejo3221 hizo en la fase 1 de METAMORFOSIS. ¡Este tipo transformó totalmente su cuerpo y tú también puedes. - Los integrantes del equipo saben que no trabajamos para un resultado pasajero y bajar unas cuantas libras de peso, acá trabajamos para que tengas las herramientas que te permitan aprender los aspectos claves de como llevar una dieta excelente y como llevar un entrenamiento increíble por el resto de tu vida. Ahora es el momento de empezar a ver resultados. ¡¡¡Vamos a trabajar!!! . - 🔔Si deseas hacer parte del mejor equipo de TRANSFORMACIONES CORPORALES DE TODO EL MUNDO, escríbeme al 📲whatsapp (+57) 310 525 24 22 o envíame 📥mensaje al directo . - #pipephysiqueoficial #pipephysique #metamorfosis #weightlossjourney #teamlosing #attackfat #fedupfam #dietbet #getfit #fitfam #weightloss #losingweight #weightlossjourney #wljourney #flexibledietinglifestyle #flexibledieting #caloriedeficit #caloriesincaloriesout #confidence #destroyernation #flexitarian #iifym #ifitfitsyourmacros #motivation #selflove #WLSFamily #wlstories #happybirthday #transformacion

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laurenfitfoodie. #honestreview of Fortifx’s chocolate pretzel protein bar??? 12/10. No

#honestreview of Fortifx’s chocolate pretzel protein bar??? 12/10. No question. 💯🥨🍫 Sweet, salty, crunchy, creamy, nutty. All covered in chocolatey goodness. Tastes like a straight up candy bar! 🤤🍫 one of my favs FO SHO!

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pipephysique. @trimmingtiera -  Acaba de celebrar su cumpleaños con 30 libras menos

@trimmingtiera - Acaba de celebrar su cumpleaños con 30 libras menos en solo 3.meses 🎉🎊🎉🎊🎁 El regalo mas grande es su nuevo cuerpo y su nueva vida. - #transformation picture! 👏🏻🎉. .- 🔔Si deseas hacer parte del mejor equipo de TRANSFORMACIONES CORPORALES DE TODO EL MUNDO, escríbeme al 📲whatsapp (+57) 310 525 24 22 o envíame 📥mensaje al directo . . #weightlossjourney #bodsquad #jordosbodsquad #teamlosing #o2barmy #attackfat #fedupfam #dietbet #getfit #fitfam #weightloss #losingweight #weightlossjourney #wljourney #flexibledietinglifestyle #flexibledieting #caloriedeficit #caloriesincaloriesout #confidence #destroyernation #flexitarian #iifym #ifitfitsyourmacros #motivation #selflove #WLSFamily #wlstories #happybirthday

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nmguerrette. Alright, here is a quick 10 minute workout for you. This will have you

Alright, here is a quick 10 minute workout for you. This will have you sweaty and your heart rate up. Set a time for 10 minutes and do as many rounds as possible: Renegade rows 10 each arm Reverse crunches 20 Dumbbells thrusters 10 Here are some helpful tips that work for me: For the renegade rows make sure your not twisting your torso when you switch arms or when your actually performing the row. And you don’t need to do a push up between rows, unless you want to of course 😜 For reverse crunches make sure that your back starts and comes back flat, there should not be an arch in your back. For dumbbell thrusters, your legs are doing most of the work, so don’t go from a squat to a standing position and then press the dumbbells up, it should be a fluid motion. Any questions, post them in the comments or send me a DM.

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*looks at scale after eating paleo for 2 weeks* . ‘I’m going vegan Ma!’ . Fix your shit. You start something, you finish it. Nobody ever got lean by hopping from diet to diet, goofball. #YoYoDietersAnonymous #dontskiptracks #followthrough #dietplan #finishit #finishstrong #sassyquotes #dieter #dietplans #iifymprep #flexibledieting #iifymlifestyle #iifym #flexibledietinglifestyle #mealprep #fatloss #dietplan #arianagrande #grammys #xbox

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𝕋𝕦𝕣𝕜𝕖𝕪 𝕃𝕖𝕥𝕥𝕦𝕔𝕖 𝕎𝕣𝕒𝕡𝕤 Kevin makes dinner once a week, and I must say, he outdid himself with these turkey lettuce wraps. There’s ground turkey, shredded carrots, water chestnuts 🤤 and some fun sauce he whipped up. Don’t know what’s in it but it was stellar! If you want the recipe, bug @kevpaul12 #ahealthynut #bodyfuel #eatlikeyougiveafuck #eatrightnotless #eattofuel #eattogrow #flexibledieting #flexibledietinglifestyle #foodforthewin #lowcarbrecipe #goalhelper #healthcoaches #healthcoachlife #healthyandhappy #healthylivingjourney #healthyrecipe #ifitfitsyourmacros #itsalifestyle #losingweightjourney #lowcarb #lowcarbhighfat #lowcarblifestyle #nourishnotpunish #nourishyourself #onlinehealthcoach #simplerecipe #turkeywrap #weightlosscoaching #whatthehealth #youarewhatyoueat

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risetobeyou. I don't think I've ever properly Introduced myself...⠀
Last week I w

I don't think I've ever properly Introduced myself...⠀ ⠀ Last week I went and visited one of my online clients @lgtnhereyes that just signed on with me since she only lives a couple hours away, to go over her plan and to do a workout with her. While we were sitting there talking she said "your plan makes everything so easy for me, it takes a lot of stress away."⠀ ⠀ Now this isn't the first time  I've heard this from a client and I'm not saying this to be cocky because I'm forever grateful to those that I have worked with so far and as much as I've helped them, they have helped me by pushing to do more as I can't let them down! For sharing their lives with me, they are my biggest inspiration (besides my GF, Love you babe). But on the drive home that night those words just stuck in my head like cement, a spark went off so bright it gave me goosebumps.⠀ ⠀ I realized passion isn't something you follow. Passion is something that will follow you as you put in the hard work to become valuable to the world.⠀ ⠀ You know when you have found your passion when it gives you a sense of purpose to exist in this world. It also helps to instill something bigger and greater than just yourself. As long as what you’re pursuing moves beyond just the selfish reasons and really attempts to contribute value to the world, it will help you fulfill something far greater than you could ever imagine. It's a high I can't explain.⠀ ⠀ You know when you have found your passion when you desire to add value. It’s because you’re so passionate about doing it that you’ll throw yourself into it entirely and end up delivering far more to others than is expected to you.⠀ ⠀ When you begin to follow your passion you will work to overcome the hurdles that might arise because you’re pursuing your dreams, you’ll come to the realization that the timing was and never would have been perfect to ever do what you love. You’ll wonder why you waited so long to pursue what had been burning deep down inside of you for so long.⠀ ⠀ My name is Edwin Vickers and I am a Online Health and Fitness Coach.

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What is flexible dieting?⠀ ⠀ One of my favorite definitions comes directly from one of my favorite mentors in the business @biolayne "It’s just like it sounds. Flexible dieting. No foods are off limits -is that your diet is neverending. The Skittles you eat off the floor of Denny’s, the beers you pounded before you made that terrible choice to eat off the floor, the hot skillet they bring you, all the way to Thanksgiving dinner—all of these comprise the totality of your diet." -Fat loss forever⠀ ⠀ "In part, flexible dieting:⠀ •• Takes into account your social, cultural, religious, and political ideologies⠀ •• Allows you to enjoy the things you like with little restriction⠀ •• Prioritizes good food choices⠀ •• Doesn’t delineate between “clean” or “dirty” foods"⠀ -Fat loss forever - @biolayne⠀ ⠀ No matter what your goals are when it comes to nutrition you should have some sort of routine or guideline. You should be as consistent as possible even when you are a flexible dieter. Don't assume macros are magic and that you can fall off track multiple times per week and say it's ok because you are a flexible dieter. If you want to progress, you need to work at being consistent.⠀ ⠀ Don't abuse the fact that you can enjoy all food in moderation. Flexible dieting doesn't mean you are eating pop tarts and candy most of the time. Just because it fits your macros, doesn't mean it's healthy.⠀ ⠀ How do you know if you are eating healthy? Nutrient density means you are getting sufficient protein, micronutrients - including fiber. Ideally, fill your fiber target of 25-30g daily (for women) and you can have a treat or less desirable choice free of guilt and the bonus, it won't hinder your progress. ⠀ ⠀ Right now, if you are eating a restricted meal plan, wishing you could have just one cookie in hopes it doesn't ruin your results, consider the approach. How do you truly feel about your current program? How do you think you will feel 1 month, 3 months from now if you feel trapped in the diet and program?⠀ ⠀ Stop wishing you can have that cookie or piece of pizza. Stop wishing the diet would end! Let my team help you start living! DM me and let's jump on a call! ⠀

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Part of my shoulder and tricep workout today! . I think it’s safe to say my arms will be sore tomorrow! . The reason I have included so many different shoulder workouts is because there are 3 different sections of muscle on your shoulder. . Front, side, and back. . So in order to fully engage and develop my shoulders, I do different exercises to target each section! . Try these workouts on your next upper body day!💪🏼

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👉We're in the swing of resolution season, and there's a good chance that someone you know is "cutting carbs." Sure, to create a reasonable caloric deficit, odds are you're indeed going to be reducing your usual carb (and) fat intake, and adding in protein for its muscle sparing properties - right? Just willy-nilly bringing the axe down on an entire macronutrient category is not a good idea, and it will surely backfire.😐 Remember, for every gram of glycogen (stored carbohydrate energy) in your body, there's 3 grams of water bound to it. So when you cut out those carbs, you're burning through the glycogen stores and dumping off all the water that was bound to it. A normal carb-containing meal or two and a few glasses of water will put your glycogen (and the attached water) right back to normal, and those pounds you quickly lost are right back where you found them. 😑 If reducing your body fat is your goal, actually focus on losing fat, not just weight. 👍

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cquwinnie. AMAZING lunch today 😍
Gluten free Shepard’s pie with lamb .
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Got that afternoon sweat craving? 🍬 🍫 ⠀ .⠀ Ditch the cookies and make this devilishly good Cookies and Cream smoothie instead! It tastes just like a cookies-and-cream milkshake – but is loaded with superfoods that I take every day!⠀ Get the recipe below!⠀⠀ ⠀⠀ Ingredients:⠀⠀ • 1 cup unsweetened almond milk⠀⠀ • 1 cup ice⠀⠀ • 1 scoop Vanilla Shakeology⠀⠀ • 4 chocolate graham crackers (1 cracker sheet), broken into large pieces⠀⠀ ⠀⠀ Instructions:⠀⠀ 1. Place almond milk, ice, and Shakeology in blender; cover. Blend until smooth.⠀⠀ 2. Add crackers; cover. Blend until just mixed.⠀😄

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