Ending the year feeling fluffy AF, but also happy AF. 🤷♀️😜 Truth be told, I’ve put on some lbs the past few months. Couldn’t tell you how many because I don’t weigh myself, but I noticed when I tried on my jeans for this trip. 😐 After I zipped them...I felt like a busted can of biscuits. 🦄 I’ve said yes to treats more than no. 🦄 I’ve continued to workout because it’s my therapy and no longer something I consider optional in my life, but you can’t outrun your fork. 🦄 I’ve made a crap ton of memories. 🦄 I’ve got some refocusing to do to feel my best again. And guess what?!? That’s ok. The journey I’m on never ends...ever.
This time of year is hard. Just remember...it’s ok. 😘 Don’t beat yourself up. Enjoy every second and take it one day at a time. Heck, one meal at a time. And if you need help refocusing, let’s do it together! I’m starting a new program in January and I’d love to have you JOIN ME! Comment below or shoot me a message for details.✌️
@thebodyfactoryau Christmas party.
Here are two of my most consistent clients. Glad to have you two on board.
2h2 hours ago
They say running in snow is like running on sand.....didn’t work I still hate snow! Slippery cold run that I overdressed for! At least it was sunny! #running#10ktraining#getfit#garmin#forerunner235 #nike… https://www.instagram.com/p/B6G6Y67hDg-/?igshid=1cmr3skpi6v18 …
1,2,3,4 or 5? 🍳🥑😍 Which breakfast combo looks best? Follow us (@NutritionsTutorial) for the best daily Health and Calorie Intake Guides🏃🏻 #NutritionsTutorial 📸❤ via @leanneliveshealthy 🏃🏻
Meal:1 Two baked egg clouds: whip two egg whites in the mixer until they get fluffy, then grease a lined baking sheet and form two “clouds”, leaving a well in the middle! bake the clouds at 450F for 3 minutes, then drop in the two yolks in the centre of each cloud and bake for another 2 minutes! paired with half an avocado sprinkled with EBTB seasoning and sweet potatoes (baked at 400F for 30 minutes, flipping halfway)⠀
Meal:2 Two bell pepper egg nests cooked in some avocado oil + sprinkled with red pepper flakes, a toasted slice of bread topped with avocado slices sprinkled with EBTB seasoning and hemp hearts, and a sliced fig + berries!⠀
Meal 3: Meal 3: Slice of toasted flax sourdough bread topped with almond butter + banana slices + bee pollen + hemp hearts, with berries, two eggs scrambled in some avocado oil + sprinkled with red pepper flakes on a bed of spinach, and half an avocado!⠀
Meal 4: 1/3 keto pancake and waffle mix + 1 egg + 1 tsp melted coconut oil + 1/2 scoop vanilla protein powder, and then mixed with enough water to create a batter consistency! once the waffle is cooked, I topped it with spinach + a soft boiled egg sprinkled with red pepper flakes, half an avocado sprinkled with hemp hearts, seared halloumi, and cottage cheese + berries + bee pollen⠀
Meal 5: Two eggs scrambled in avocado oil + sprinkled with red pepper flakes, roasted sweet potatoes (baked at 425F for 32 min, flipping halfway), berries, and avocado slices sprinkled with EBTB seasoning⠀
#breakfast #yummy#brunch#egg#tasty #healthy
12 minutes ago
Short Sunday leg day - - - Warm up : light treadmill - - - Workout 1 : 5 rounds
5 reps squat
15 rep bosu ball body squats - - - Workout 2 : 5 rounds
5 -8 reps leg press (heavy)
10 reps each leg lunges - - - workout 3 : 10 rounds no stop
10 kettle bell dead lifts
20 walking lunges
Then add in whatever isolation workouts you love 🥳🥳 MAKE SURE TO ALWAYS STRETCH AFTER
#ad 36 inch folding Trampoline:
Christmas Gift Ideas - It's very sturdy, holds up to 250 lbs. Once you set it up, it slides under the bed.
2 hours ago
NEW REVIEW: FLEXFORMER PURE @FLEXSTUDIOSNYC.
The perfect class for someone who’s craving a more traditional, alignment-focused Pilates workout that still challenges the entire body. Our full review is now live on the blog - head to our studio reviews section to check out the latest. 💫 xx #ssssweats
If you are craving salt don't deny yourself. You need it! Just be sure to avoid refined salt. #GetFit
2h2 hours ago
Build muscle strength and improve tone with these 5 back exercises. They are perfect for every level and easy to do at home. #fitness#getfit#homeworkout #weightliftinghttps://simplychristaanne.com/2019/12/13/build-strength-5-back-exercises/?utm_source=twitter&utm_medium=Social&utm_campaign=SocialWarfare …
1h1 hour ago
Smart Watch F1 Blood Oxygen Blood Pressure Band Fitness Sport Bracelet Heart Rate Monitor Call/SMS Reminder pk fitbits miband2 https://www.manene.live/smart-watch-f1-blood-oxygen-blood-pressure-band-fitness-sport-bracelet-heart-rate-monitor-call-sms-reminder-pk-fitbits-miband2/ …
A little ☕️ and little Collagen is all you need to help conquer your Monday morning and get your week started off right.
Who’s going to start their week off with a little Collagen Coffee? Let us know below 👇
🚨 🚨 12 WEEK CHALLENGE 🚨 🚨
YES ITS’S THAT TIME AGAIN!!
Our 12 WEEK CHALLENGE will commence in our NEW YEAR!!
$1000 FOR THE CHALLENGE WINNER!!💰 💰 💰
What you need to do??!!
- Join our #GFF for 12 weeks
MEMBERSHIP OPTIONS AVAILABLE
- BOOK your first Initial DEXA scan.
Scans are $60 per scan.
Sunday 2nd February starting 7am.
(Booking sheet in studio FROM JAN)
- Before photo also taken BEFORE OR AFTER scan. LESS IS MORE!!
Photos will not be posted without consent
- Follow our nutritional advice (FEW OPTIONS AVAILABLE)
- Attend our session minimal 3-4 times per week.
- RE BOOK after photo and scan.
CHALLENGE commences 3rd February.
DM if you would like to join our #GFF or email 📧 [email protected]
🔟 Days of Christmas deals starts in 3 hours ⏰ 5 deals in total that lasts for 48 hours each🤫🎄 @louisenite in our 𝙍𝙚𝙖𝙙𝙮 𝙏𝙤 𝙏𝙧𝙖𝙞𝙣 𝙎𝙚𝙩 - Best Seller “Growing up, I was always self-conscious about my body and would only wear the baggiest clothes to hide under. As I grew older, I slowly started to accept the things about me I once tried to shy away from. I am now someone who can happily wear things I thought I would never be comfortable with. Embrace your body and learn to fall in love with yourself! <3 “
New Yorkers as soon as it hits 40 degrees, we really don’t know how to act😋
13 minutes ago
Back in the books;) mid winter, mid bulk few more months till we start a cut and hopefully still step on stage late 2020.... biggest inspiration and every day motivation @carltonloth reasons I keep striving for this..
It’s OK if you fall down and lose your spark. Just make sure that when you get back up, you rise as the whole damn fire 🔥
Det jag vill med denna Instagram är att visa er och mig själv min utveckling inom träning. Jag vill visa er den styrka som jag försöker bygga upp inom mig själv! Det är inte lika lätt som det kanske ser ut!
Jag har varit med om en väldigt tuff period som tagit så mycket på mig! Jag har inte mått prima ballerina! Jag har mått piss vissa stunder och superbra andra stunder.
Jag har varit på botten och tappat gnistan men nu är jag på en j*vligt bra väg att resa mig som en stor j*vla 🔥 och jag älskar det! Jag älskar att se hur fantastik min kropp och mitt psyke är! JAG är stark!🔥
YOU are STRONGER then YOU think! NEVER give up! •
3h3 hours ago
Breathable Soft Rubber Soles Taekwondo Sport Boxing Kung fu TaiChi Lightweight Shoes for Adults and Children http://www.get2aktive.com/breathable-soft-rubber-soles-taekwondo-sport-boxing-kung-fu-taichi-lightweight-shoes-for-adults-and-children/ …
1 day ago
𝙏𝙞𝙨 𝙩𝙝𝙚 𝙨𝙚𝙖𝙨𝙤𝙣 🎄Have you done all your Christmas Shopping?
We will be doing a 10 day Christmas Deal starting tomorrow 😎 Each deal will last 48 hours, you won’t want to miss out!
P.S: We will be giving out complimentary upgrade to express shipping for all orders during these 10 days✨
10 minutes ago
What is F20 Fitness?
F stands for Functional Movement Exercises. 20 Is for the amount of time of sweating & heart pumping fun .
Is Custom made for Busy People 💪🏾💫
2 hours ago
I’m not here to tell you it’s easy
I’m not here to say chasing dreams is easy
I’m not here to say changing your life happens overnight
I’m not here to sugar coat this lifestyle
I’m not here to be your “goals”
I’m not here to tell you to get to the gym
I’m not here to tell you to eat healthy
I’m here to tell you that whatever the fuck you want in life - it could be yours...
If you stopped making every excuse in the books
If you stopped quitting when shit got difficult
If you stopped thinking it’s not possible to change your life/body
If you stopped thinking you’re not worthy
If you stopped making bullshit excuses
If you stopped saying you don’t have time
I don’t care what your goals are
I don’t care how big they are
Or how small they may be
I don’t care if they have to do with fitness, happiness, a job, a relationship - whatever it is...
If you work every single day toward it. If you give it 100% even on the days you don’t want to.
Little by little the shit you dream about will start to show up in your life.
It’s not supposed to be easy, but that’s what all mediocre people want.... sorry🙈 Sitting on your ass and dreaming about it is easy. Complaining is easy. Eating like shit is easy. Sitting infront of a TV binge watching Netflix is easy. Making every excuse in the book is easy.
Get the fuck up everyday when you don’t have the energy to, stop making excuses to make yourself feel better, continue to carry on when you’re told no or when you don’t see results - those uncomfortable places are where you grow and where your life will change for the better🙃🙃🙃🙃
Plan ahead! Make #healthy meals ahead of time & pack your gym bag the night before. http://hlty.us/7Col #GetFit pic.twitter.com/L4CfcGSkdE
9 minutes ago
Se a gente acredita, tudo conspira a favor. 🦋🌻 - Boa noite ❤️
1 minute ago
@wlstories thank you so much for featuring me. This nonprofit organization has provided so much motivation for me within my weight loss journey. This community has so much strength and encouragement I’m very proud to be a part of it. I’ve struggled with weight almost my entire life and seeing that I am not alone in this journey has inspired me so much.For anyone who has wanted to start but didn’t know how, or were too afraid to (because I was) take that leap because I promise you will be happy you did. You’re stronger than you think, and you are so worth it!
I’ve learned that behind everyone’s eyes is a story that has shaped them to be who they are. Good/Bad. I don’t see myself anymore.
If you haven’t heard this lately you are strong. My post don’t hold much substance. If you take the time to read this, it’s not about the hardships in life that define you. It’s the decisions you make to over come those hardships. Thanks for following my journey. My intent is not only to love myself but try to become better in all aspects of life. ❤️Phil
15 minutes ago
How to maintain muscle in a cut
My glutes used to be the first thing to go when I lost weight
🍑 to 🥞 real fast
Want to know why?
I didn’t have enough muscle
This is the biggest concern so many women have when they lose weight, all their curves are gone.
This is why weight lifting is SO important when it comes to weight loss!
You want to lose fat, not just weight... another reason why the scale isn’t the best measurement of progress!
So how do you retain as much muscle as possible in a cut?
- Eat enough protein: general rule, 1g per lb of ideal body weight
- Train like a badass: lift with the intention of getting stronger - being in a cut is NOT an excuse to lift light weights, to stop short of failure, and not train your ass off. The goal is to retain as much muscle as possible. You can hit PRs and for some it is possible to grow muscle in a cut
- Don’t “tone” your muscles. Lift heavy, do more compound lifts than accessory lifts. Put your energy into exercises that give you more bang for your buck. More squats less booty bands and stair master kickbacks
- Don’t overdo the cardio- yes cardio can help you maintain a calorie deficit but that doesn’t mean spending an hour doing cardio a day. You’re likely utilizing muscle tissue as fuel, not fat.
- Dominate the variables- sleep, rest, recover, walk, meal prep, reduce stress, and hydrate. You have more control than you think.
- Pay attention to biofeedback- what you’re body is telling you. Energy, recovery, digestion, sleep quality, etc. all matter
- Stick to the basics- stop being fancy with your macros, you can eat nutrient dense foods that taste delicious without these weird snacks that are likely to leave you bloated af and hangry
- Fuel your workouts + recovery- don’t be in a huge deficit! Slow and steady wins the race sometimes. You want to find that balance between having enough energy for your workouts and to recover. If you have zero energy, your workouts are gonna be 💩 and you’re gonna be getting nowhere closer to your goals
Das it my friends
Eat your food
Train like a badass
Join my badass team - click the link in my bio to apply