[PR] Gain and Get More Likes and Followers on Instagram.

fit_by_melanie fit_by_melanie

1599 posts   2948 followers   703 followings

Melanie  "In all your ways acknowledge Him and He shall direct your paths"proverbs3:6 I❀️Jesus, Jake, my princess & the 3 F's food, fitness & fun. CPT&coach

Hello πŸ‘‹πŸ½πŸ‘‹πŸ½ #fitfam ❣️❣️ who’s been crushing their #goals this year?! NOT me- well at least not the physical part- maybe that’s because I don’t really have any #bodygoals at the moment. I’ve been having some foot pain and I injured my shoulder a few weeks back- which has been so frustrating! I am a natural grinder and I love push my body to its max.
So what am I doing? I’m maintaining. And that’s ok! It’s good for me to slow down and let up on the gas peddle. So maybe I do I have goal- to maintain and feel better. #word that is for sure my goal. ❀️ I just rambled my way to a self realization. #winning. 🀯 β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’
#trainertiptuesday πŸ‘†πŸ½πŸ‘†πŸ½ oh these #athomeworkouts have been fantastic for me right now. This circuit is perfectly short and intense. What I did- set timer for 35 mins (that’s all I had time for!) -warm up 5 min easy jog 4% incline. - 20 KB swings -20 curtsy lunges - 20 switch lunges -incline 8% run 1 min
Recover 1-2 mins and repeat till your timer buzzes!
Quick, effective and fat blasting. πŸ’žπŸ’ž I hope someone can use this fun alternative to tradition #cardio or #conditioning ❣️❣️ #fitspo #fitness #workouts #trainsmart #cardiosucks #homewokout #trainhard #personaltrainer #bodybuilding #abs #fitspo #motivation #workout #iifym #progess #mentalgains #postivevibes

Happy Monday #fitfam ❣️❣️ I hope everyone had a great weekend! We sure did! My kiddo competed in #disneyland and walked away with some impressive hardware. πŸ†πŸ€ΈπŸΎβ€β™‚οΈ ____________________________________
I get asked all the time how I manage to travel, dine out and maintain my #fitnessgoals. My the key is simple--plan ahead!
1)Bring some essential- oats, pb, protein powders, nuts, protein bars.... things that you can nibble on and eat in the comfort of your hotel even if there is no micro or fridge available.
2)don’t be afraid to special order or send something back. Ever.
πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½
β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
That #Broccolini was the restaurants 2nd attempt at oil/butter free veggies. Disneyland may not be the easiest place to find #healthyeats but it is 100% possible! A breakdown of my day- Breakfast-πŸ₯£oats+pb+protein powder with 1coffee creamer pod
Snack- πŸ₯€sf vanilla almond milk latte (blonde roast! 🀀) Lunch- Jazz restaurant 🎷roasted chicken, broccolini & baby potatoes- no butter or oil added.
Snack- 🍍shared small dole whip
Dinner- Rainforest cafe 🏝Korean stir fry sauce on the side double veggie.
Midnight snack- 🍚Breakfast repeated!
__________________________________
100% delicious, #macrofriendly and easy!
How I do my oats in a hotel- coffee pot- add water to back, oats in cup - heat water- lid and steep for a few minutes. perfect every time. πŸ‘ŒπŸ½ β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
I hope this helps someone make good decisions and not allow getaways/travel/dining out effect their #fitness #goals! β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’
#fitfoodie #fitlife #goaldigger #mondaymotivation #foodie #eatsmart #flexibledieting #iifym #macromagic #noexcuses #fittips #bodybuilding #healthyvacation # fittip #fitnessmotivation

Hello!! I hope everyone is having a fantastic weekend so far!
Let’s talk #pho for a moment shall we? Pho is such a comfort food. Warm, flavorful bowl of heavenly carb and fat dominate goodness. 🍜😊 So how i Pho without derailing my #fitnessgoals πŸ”»πŸ”»πŸ”»πŸ”»πŸ”»πŸ”»πŸ”»
#zoodles replace the noodles, I use lean meats and load up on veggies. YoU can swipe to see my base ingredients and #macro breakdown for the whole pot! This easily makes 4 servings and keeps well in the fridge for a few days.
Seasoning is important so choose your flavors well. I add garlic, pepper, bragged aminos, coconut aminos and sriracha. I love this simple combo, but use whatever you want! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
Try adding a soft boiled egg, shrimp, bean sprouts..... endless options! β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I find the key to #success in reaching and keeping your #fitnessgoals is to stay creative with your food. Nothing is worse than eating the same thing over and over. Especially if it is bland, dull and basic..... you do not need to sacrifice food enjoyment to reach your #weightloss goals. #flexibledieting has really changed the game and if you have NOT given up your #brodiet yet- ya need to!! πŸ’πŸ»β€β™€οΈπŸ€―. ___________________________________
Happy #eating #fitfam!
#foodie #fitfoodie #fanfood #eatyummy #soup #fauxpho #healthypho #healthyeats #bodybuilding #fatloss #recipes #healthyrecipes #fittips #eatforgoals #abs #trainsmart #iifym #flexbowl

Hello #fitfriends πŸ™‹πŸ»β€β™€οΈπŸ‘‹πŸ½ as I’ve said recently I am loving my #athomeworkouts and many of you asked for #bandworkouts so I took some time yesterday to film some for ya’ll! πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½ this is a banded #glute series. πŸ‘πŸ”₯ details πŸ”»πŸ”»πŸ”» ______________________________
βž–Banded #frogpumps βž–Banded glute bridge with hip abduction βž–Banded glute bridge with pulsing hip abduction. βž– these are fantastic for glute activation before leg/glute #training or as a finisher. If your new to these types of moves they will be amazing on their own! For my advanced lifters add a weight to your lap to make it more challenging.
______________________________
The band I an using is a slingshot and it’s amazing! Won’t break 😏 (if you saw my IG story- you know what I mean!) #tryit and let me know how you do!! #fitness #bootyworkout #bootybuilding #glutegains #bodypositive #bodygoals #fitspo #fitlife #bikinibody #abs #bodybuilding #motivation #personaltrainer #onlinecoach #preplife #goals #summerbody #bikiniready #trainsmart

Hello #fitfam πŸ™‹πŸ»β€β™€οΈ made it into the #gym for the 2nd time in a week! Ouch- heavy lift felt good.
____________________________________________ I have been loving my #athomeworkouts this past week. I do miss some heavy lifting but my body has been feeling so much better since backing off the heavy weights. Although- I am going to be SO SORE from this #backworkout 😬. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”-
I have had such great feedback from the at home Circuit I posted the other day. I will do another one this week for y’all! What would you like to see? All body weight/band material? More DB/KB work? Let me know and I’ll get a fun #workout in and share it! -yes! I do the material I share! There is no faking it here πŸ’πŸ»β€β™€οΈ I am exactly what you β€œsee”. Although I do find my best angles😊πŸ’ͺ🏽. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#fitnessgirl #fitspo #humpday #biceps #muscles #girlswithmuscles #gunshow #flex #flexibledieting #workoutmotivation #motivation #newyearsameme #positivevibes #bodypositive #bodybuilding #swole #flexingladies #momswholift #metime #gymmotivation #flexing

Happy Monday #fitfam. I hope everyone had a great weekend and are enjoying a bonus day off! 🌟 I posted a poll in my IG story the other day asking if anyone would use a #athomeworkout and I had an overwhelming amount of messages asking for some. I HEAR YA! This time of year can be tough at the gym. Too many people, feeling self concision, lack of time as you adjust into a new year schedule..... β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I have been #training at home myself a lot lately! Perks- no one around, you can listen to reality TV (my guilty pleasure) and workout in your PJ’s.... ok sorry for the jammies. I probably should have changed since i was filming! πŸ€¦πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ #reallife
Swipe to see my full workout in details.
If you are new to #exercise or just getting back into it- start with 2 rounds. If you are advanced go for 5-6!
I did 5 rounds and use weights ranging from 8lbs-40 for reference. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#tryit and give me feed back so I can create more and better material for ya’ll!
#freeworkouts #motivation #athomeworkouts #freeworkouts #onlinetrainer #petsonaltrainer #fitlife #fitness #girlswholift #cardiosucks #weighttraining #goals #fitnessgoals #bodybuildingmotivation #bodypositive #promuscle #muscles #iifym #flexibledieter #progress #homeworkout #noexcuses

Happy Monday #fitfam. I hope everyone had a great weekend and are enjoying a bonus day off! 🌟 I posted a poll in my IG story the other day asking if anyone would use a #athomeworkout and I had an overwhelming amount of messages asking for some. I HEAR YA! This time of year can be tough at the gym. Too many people, feeling self concision, lack of time as you adjust into a new year schedule..... β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
I have been #training at home myself a lot lately! Perks- no one around, you can listen to reality TV (my guilty pleasure) and workout in your PJ’s.... ok sorry for the jammies. I probably should have changed since i was filming! πŸ€¦πŸ»β€β™€οΈπŸ€·πŸ»β€β™€οΈ #reallife
Swipe to see my full workout in details.
If you are new to #exercise or just getting back into it- start with 2 rounds. If you are advanced go for 5-6!
I did 5 rounds and use weights ranging from 8lbs-40 for reference. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
#tryit and give me feed back so I can create more and better material for ya’ll!
#freeworkouts #motivation #athomeworkouts #freeworkouts #onlinetrainer #petsonaltrainer #fitlife #fitness #girlswholift #cardiosucks #weighttraining #goals #fitnessgoals #bodybuildingmotivation #bodypositive #promuscle #muscles #iifym #flexibledieter #progress #homeworkout #noexcuses #pajamaparty #pajamaworkout

Hello #fitfam ❣️ here is a #throwback video of a killer tri-set! This combo is one of my favs and is being filmed by one of my fav humans @samanthajohns1118 (can’t wait to workout with you again!! 🀱🏻) β€”//β€”
What I an doing-
Seated overhead shoulders press, seated lateral raises and then seated supinate lateral raises. As you can see by the look on my face supinated grip totally changes the intensity of the #exercise
β€”β€”β€”β€”β€”β€”πŸ–€β€”β€”β€”β€”β€”β€”
Key points- keep traps down, chest lifted, head neutral and move controlled. No swinging! That’s why we do this seated! Keep #muscles engaged the entire time and do not allow arms to rest/hang between reps. ✏️adjust the weight you use as needed! For me currently this exercise would be 25lbs, 12lbs & 10lbs. Don’t be afraid to grab a variety of weights to use! Just remember to put them away!!!! Don’t be lazy- consider your clean up part of your exercise for the day! πŸ‹πŸ»β€β™€οΈ β€”β€”β€”β€”β€”β€”πŸ–€β€”β€”β€”β€”β€”β€”-
#fitlife #exercises #motivation #fitspo #freeworkouts #moveoftheday #exercisetips #fitchicks #bodybuilder #shoulderday #delts #ilovemuscles #flexingladies #fitmom

Happy #humpday #fitfam πŸ‘ the #shorties with the #bΓΆΓΆty ❣️ β€’
This was such a fun show! The inaugural #amatureolympia in #lasvegas 4 months ago! How was my last show 4 months ago?! A lot of people have been asking when I’ll compete again- truth is- I have no idea! I’d be down to do this show again but have no set plans for competing. I love this sport and enjoy the good, bad and all the in between moments during prep. ============================= I have some serious #gains to achieve before I #swagger again so I am taking my time to slowly add lean muscle. #naturalathlete 100% so my process for growth is hard and long! Plus I do not β€œbulk” so slow and steady gains and then slowwwww cutting to retain my #muscle is the plan! β€’
Who is getting ready to #compete in 2018?!
β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’ #fit #dedication #bodygoals #bikini #bodybuilding #weightloss #fatloss #motivation #bootyclass. #olympia #flashback #throwback #personaltrainer #improvementseason #selfmade #ilovebodybuilding

Hello #fitfam and happy Monday! β€’
Yesterday I trained #glutes and incorporated a lot of activation exercises in the beginning, between sets and before entering a different #exercise.πŸ‘†πŸ½πŸ‘†πŸ½πŸ‘†πŸ½
This is one move I use a lot- sometimes standing and sometimes sitting as shown. I call it the #stankyleg but all it is, is single leg hip abduction using bands. πŸ’πŸ»β€β™€οΈ
β€’
Key points- position your feet, bands and body how YOU feel it best! I lean to opposite side and control my knees in and press out while squeezing my glutes. Try slow and contracted as I am here and fast with quick contract and releases.
#tryit before you start your never #booty day❣️
Or implement it between glute thrust!
#mondayvibes #mondaymotivation #messyhair #sundayfunday #trainsmart #activationworkout #motivation #trainertips #protip #bodybuilding #bikinigirl #npc #npcbikini #fitspo #fitness #muscles #buildabutt #bootyday

.
I Hope all my #fitfriends and NY resolution-ers are setting up your patterns for a successful year. Remember when it comes to #healthandfitness you need to create sustainable habits. Make changes 1-2 at a time and make sure the changes are ones you can stay on! If you can not continue to #workout 5-6 days a week, don’t start with that expectation. Aim for 3-4 days and see how that works in your lifestyle. β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
The key to long term success is sustainability. One reason I am a huge fan of #flexibledieting is the way it can work in anyone’s life. No bad foods, good foods, meal timing, X amount of meals- it is all subject to each person. Tracking is a fantastic learning tool! It teaches you how much to eat for your goals, what foods contain what and forces you to KNOW what you are taking in. I think the last one is the real MVP with tracking. -β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”
If you are not sure where to start with #macros reach out to a qualified, educated and experienced coach or #personaltrainer πŸ‘πŸ½ do not follow what an app tells you (MyFitnessPal will automatically put you 1200-1500 total intake and low protein- IDK Y) as they do not account for your current intake, diet history, health, exercise history..... they only use formulas. I sont know about you- but I an farrrrr more complicated than a simple mathematical formula πŸ™‡πŸ»β€β™€οΈ. #think #learn #research

Good day #fitfam ❣️ yesterday I posted my zucchini omelette in my IG story and asked if ya’ll would like the baked egg version or the omelette version. #bakedeggs won your votes so here it is! β€’
Ingredients-
8 egg whites
1/4c 2% cottage cheese
Dash simple girl Louisiana blend
-blended in a magic bullet
1 zucchini shredded and patted dry using napkins (keeps your eggs from being watery)
1/2 c sliced white mushrooms
1 @johnsonville chipotle monetary jack chicken sausage
1/2c fat free cheese
Salt & pepper to taste β€’
Method
Spray a small loaf pan with Pam
Add zucchini, mushrooms and sausage evenly to pan
Top with eggs, more seasoning and FF cheese.
Bake at 350 for 20-25 mins
Viola! Done βœ”οΈ
You can adjust this recipe so easily. Not a dairy person? Skip cottage cheese and opt for different sausage and almond cheese.
Have different veggies on hand? Cook em’ up a little and add them in! ..............................................
How I track this- add all ingredients then divide by servings. I Am having 1/3 of it with sriracha and spicy air fryer green beans (I use the same seasoning!)
β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’β€’
#foodie #fitfood #recipes #healthyeats #proteinrecipe #bodybuilding #prepfriendly #fitfoodie #simplegirlseasoning #fatfree #lowcarb #goodeats #lowcarblifestyle #iifym #flexibledieting

Most Popular Instagram Hashtags