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#eatliftthrive

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No extremes, no quick fixes. Just good 'ole moderation and consistent behaviors practiced 24/7/365. I like the way I eat, and my workouts are fun. Rather than obsessing over the outcome, I focus on the process and enjoy the ride. ✌️💕 EatLiftThriveBook.com
#sustainableresults#enjoytheprocess#eatliftthrive#eatliftthrivebook

Last night's workout:
A. Sumo deadlift 150lbs x 3, 150lbs x 3
B. Military press 55lbs x 7, 55lbs x 7
C. Front squat 75lbs x 5, 75lbs x 5
D. One-arm row 30lbs x 10ea, 30lbs x 10ea
E. Hip thrust 135lbs x 30
F. Knee-banded fire hydrant 10ea, 10ea
The hip thrusts were freakin' brutal 😩 I actually got 50 reps with 135lbs earlier this spring, and I think I could get back there again with a few more sessions. •
Taking tonight off, and I'll be back for another full body session tomorrow. #glutelab#eatliftthrive

My body looks the same in both pictures, and that is precisely the point. 👌 I haven't dieted in nearly two years and I'm not trying to actively gain muscle, either. I'm good where I am currently and am happy to stay here while making incremental progress from year to year. •
The fact of the matter is, my physique is not my top priority. I'm finishing up grad school and running my online business, so for now, I will continue to eat well and lift weights 3-5x/week but stress over nothing with my nutrition and exercise. •
Yes, I've worked hard to get to a place where I can maintain effortlessly. I've mastered the fundamentals: get in enough protein, consume fruits and veggies everyday, keep calories in check, never let cravings spiral out of control, make time to exercise, base workouts around the squat/hip thrust/deadlift/bench/chin-up and their variations, keep quality of life high. •
This is what coasting looks like to me ✌️Not everything in fitness has to or should be hardcore. I'm far from that. What I am, however, is consistently moderate. You won't see me resorting to extreme methods or yo-yo dieting - and that to me is a huge, huge win. •
EatLiftThriveBook.com
#eatliftthrive #eatliftthrive #moderationeveryday

Great circuit from Sohee!

#Repost @soheefit (@get_repost)
・・・
💥BANDED GLUTE CIRCUIT💥

We've done this with bodyweight, we've done it with a pre-loaded barbell... now let's try it with a band! •
Perform the following exercises in sequence with little to no rest:
A1. Knee-banded wide-stance glute bridge x 20
A2. Knee-banded frog pump x 20
A3. Knee-banded regular-stance glute bridge x 20
Place the band below the knees to increase tension or above the knees to decrease tension depending on your strength as well as the strength of the band. I'm using the grippy Hip Circle here. •
Rest 2-3 minutes and complete 2-3 total rounds. •
Video is on 2x speed.
#glutelab#frogpumps#glutecircuit#eatliftthrive

Holy volume! This is a lot more training volume than I'm used to doing so tonight's workout knocked me on my ass a little bit. I'm staying several reps shy of failure (no grindy reps) and focusing on quality form.
Full squat 85lbs x 10, 65lbs x 10, 65lbs x 10
Seated military press 45lbs x 15, 45lbs x 10, 45lbs x 10
Walking lunge BW x 10ea, BW x 10ea, BW x 10ea
Machine chest press 40lbs x 15, 40lbs x 15, 40lbs x 15
Prone hip extension iso hold 10, 10
1-arm cable rear delt flye 15ea, 15ea

I tend to want to make my squats and lunges very hip-dominant so I have to fight to stay upright. That means scaling way back on weight and making sure I use my quads to finish each rep. My legs were wobbling by the third set of lunges. 😳🔥I really love the prone hip extension iso holds; they get my upper glutes firing like crazy. I should do them more often. 😊

#eatliftthrive#eatliftthrivebook

✨2009 vs. 2017✨

Then: obsessed with scale weight, focused only on the outcome, thinking more extreme is better, spending lots of money on supplements, relying entirely on self-control, neglecting my quality of life •
Now: practicing the fundamentals of nutrition, liking the way I eat, nailing moderation with my eating and exercise, letting good enough be good enough, enjoying the process and letting the results take care of themselves, prioritizing habits and behaviors over the outcome •
This post is NOT about which photo I look better in. I was physically fine in 2009 but my mindset was not. It wasn't until I took the time to invest in the process and buckle down for the long haul that everything started falling into place. It seems counterintuitive, but learning NOT to use self-control all the time and white-knuckle my way through and rather getting comfortable with moderation helped to end my yo-yo dieting days. •
I'm excited to now be offering online nutrition consultations. 😆You fill out a thorough questionnaire and I provide comprehensive feedback - an assessment of your strengths and weaknesses with your diet, concrete behaviors and skills for you to work on to get you to your goal, and pointers on your workout regimen. 📋I'll help you find the nutrition strategy that fits YOUR needs. •
This service is suitable for a beginner to intermediate level of comfort with nutrition, as well as those who are looking to make long-term strides with their health rather than focusing on one particular event. •
Macro counting experience NOT needed, but I can assign macros as well if I deem them appropriate. •
Head to ❗️store.soheefit.com❗️to purchase. <link in bio>

#eatliftthrive #masteryournutritionjourney

If you've crash dieted or taken things to the extreme with your weight loss before, this may be familiar to you. It's far too easy to find yourself in a frustrating cycle of trying to diet harder and harder, only to find yourself frantically working to stay in the same place, or worse, actually GAINING body fat instead of losing. 😩

The thing is, if extreme diets worked in the long haul, just about everyone would be lean‼️That's far from the case, however, as it's only a short-term strategy that usually has disastrous consequences. •
Remember: the more extreme the methods, the harder the rebound. 💢

The answer is NOT to just to "try harder" (which, by the way, is usually very unhelpful advice) or be even stricter or try to rely on even more self control, as many believe. Rather, pull yourself out of the extreme diet cycle 🔄once and for all and start focusing on mastering the right daily BEHAVIORS and habits that you can keep up for life. 🙆🏻
EatLiftThriveBook.com
#extremedietsdontwork#moderation#eatliftthrive#eatliftthrivebook

This is a remix of @drnadolsky's original post on organic vs. regular junk food from over a year ago. •
I once watched in confusion as a friend chowed down on an entire bag of chips throughout the course of a day even though she was dieting. Her reason? "They're organic, so it's okay." 😨😅

Friends, organic does NOT mean fat loss friendly! 🚫They are not synonymous! Organic refers to the way in which foods are farmed including restricting the use of certain fertilizers and pesticides. It does NOT mean that it has fewer calories. •
As you can see here, the calories and macros for the organic vs. regular potato chips are the SAME. And who really eats just 1 serving of chips? Most will consume 3-4 servings, or around 600 Calories' worth of snacking. 💢

This is not to discourage people from eating organic foods by any means. Rather, this is about the misconception that if something is organic, you can eat as much of it as you want and still shed body fat. •
It doesn't matter where the calories come from - if you're in a caloric surplus, you WILL gain weight. Take a beat to read nutrition labels rather than falling for hype!
#fatloss#eatliftthrive

Training volume WHAAAADDAP! 😜😆 Romanian deadlift 115lbs x 10, 115lbs x 10, 115lbs x 6
Seated alternating 1-arm cable pull-in 40lbs x 15ea, 40lbs x 15ea, 40lbs x 15ea
Cable pull-through 35lbs x 15, 35lbs x 15, 35lbs x 15
Seated neutral-grip row 40lbs x 20, 40lbs x 18, 40lbs x 16
Knee-banded feet-elevated glute bridge 30, 30, 30
Standing straight-arm lat pulldown (not filmed) 30lbs x 20, 30lbs x 20, 30lbs x 20
I'm really pleased with how the Romanians felt. Forgot how much I like cable pull-throughs; this my first time in well over a year doing these. I rested 2-3 minutes between sets (but 1 minute for the feet-elevated glute bridges). All in all, this workout took me about an hour to finish.
Taking most of the day to relax and veg and will maybe go on an easy hike later. 🚶‍♀️🌿 Happy Independence Day! 🇺🇸🍔😎🎉 #eatliftthrive#andrelax

MOST RECENT

Pasta with beef tenderloin, cream and chantarelles. I'm eating intuitively since January. I'm keeping my weight, but days like these I'm low on protein and high on fat, and frankly I don't mind. What I do most of the time matters more. #eatliftthrive #intuitiveeating #trusttheprocess

@soheefit ♻ If you've crash dieted or taken things to the extreme with your weight loss before, this may be familiar to you. It's far too easy to find yourself in a frustrating cycle of trying to diet harder and harder, only to find yourself frantically working to stay in the same place, or worse, actually GAINING body fat instead of losing. 😩

The thing is, if extreme diets worked in the long haul, just about everyone would be lean‼️That's far from the case, however, as it's only a short-term strategy that usually has disastrous consequences. •
Remember: the more extreme the methods, the harder the rebound. 💢

The answer is NOT to just to "try harder" (which, by the way, is usually very unhelpful advice) or be even stricter or try to rely on even more self control, as many believe. Rather, pull yourself out of the extreme diet cycle 🔄once and for all and start focusing on mastering the right daily BEHAVIORS and habits that you can keep up for life. 🙆
EatLiftThriveBook.com
#extremedietsdontwork#moderation#eatliftthrive .
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#bestofvegan #plantbased #vegan #plantprotein #dieting #vegansofig #govegan #veganpower #whatveganseat #vegancommunity #vegansofinstagram #fitvegan #veganmealprep #plantbasedfood #vegangermany #plantpower #recipe #veganrecipe #plantbaseddiet #highcarb #veganbodybuilding #vegangains #veganfitness #veganfit #caloriecounting #veganmeme #weightloss

If you're not yet following @soheefit. You should be. You're missing out if your not.
You will notice over the coming months, I will repost a lot of her posts. Dieting. Flexible dieting. Training. Knowledge. Learning.
They all go hand in hand. One thing I have learnt in my whole experience training for a bikini competition is you cannot feel good unless you believe it. Don't concentrate on the person next to you and how their stomach look. Or how you don't have definition in your legs.
We are all still growing. We are all still learning. And we all need to work on our self love.
Love is the glue in life. And self love is the first step.
#Repost @soheefit with @repostapp
・・・
📍How to Feel Good in Your Skin📍

Many of us have spent far too long feeling uncomfortable in our bodies and picking ourselves apart. 💔 Here are 6 ways to feel good in your skin: •
💕Wear clothes that fit you NOW. Don't squeeze yourself into jeans and tops that are too small for you. Don't be afraid to go up a size or two and wear outfits that flatter your physique - and flaunt it! •
💕Focus on what your body can do. Celebrate that you can walk up several flights of stairs or carry all the groceries into your home without extra help. Need help? No thanks, I've got this! 💪

💕Stop comparing yourself to others. Comparison is the thief of joy - we all know this! Keep your eyes on yourself and focus on making improvements over time. •
💕Stop apologizing for the way you look. No one is perfect. What are you sorry for? Embrace your flaws; they make you unique. •
💕Spend time around supportive people. You should be with people who lift you up, not break you down. Surround yourself with those who believe in you. •
💕Repeat daily self-affirmations. You give power to your thoughts, and you tend to believe what you tell yourself. "I am strong, kind, and intelligent." "I can do anything I set my mind to." •
There are enough insecurities and negative self-talk in this world. Fewer put-downs; more love. 🤗

#feelgoodinyourskin #loveyourself #eatliftthrive

Things have been feeling a bit off physically and mentally the past couple of days - you can see that I'm looking a bit stiff and struggling to get into position here 😥

BUT tonight I nailed a very welcome rep PB on bench, then hit it 4 more times. Seems like I've been blessed by the gainz fairy this week 🤗🌠 5x4 @ 89% (last set shown)

#7weeksout #bench #binch #howmuchyabench #whyiarch #hatersgonnahate #fitness #fitfam #gym #powerlifting #britishpowerlifting #52kg #britishpowerliftingladies #girlswhopowerlift #girlswholift #xxfitness #thisisfemalepowerlifting #beefpuffbarbell #powerliftingwomen #grrrlarmy #upliftandliftheavy #eatliftthrive #yearofthebeefpuff #notyourcompetition #fuelledbysandwiches

If you've crash dieted or taken things to the extreme with your weight loss before, this may be familiar to you. It's far too easy to find yourself in a frustrating cycle of trying to diet harder and harder, only to find yourself frantically working to stay in the same place, or worse, actually GAINING body fat instead of losing. 😩

The thing is, if extreme diets worked in the long haul, just about everyone would be lean‼️That's far from the case, however, as it's only a short-term strategy that usually has disastrous consequences. •
Remember: the more extreme the methods, the harder the rebound. 💢

The answer is NOT to just to "try harder" (which, by the way, is usually very unhelpful advice) or be even stricter or try to rely on even more self control, as many believe. Rather, pull yourself out of the extreme diet cycle 🔄once and for all and start focusing on mastering the right daily BEHAVIORS and habits that you can keep up for life. 🙆🏻
EatLiftThriveBook.com
#extremedietsdontwork#moderation#eatliftthrive#eatliftthrivebook

Alright @powerliftingwomen - in the hope of winning your beautiful Bar is Loaded crop, please enjoy some of my very best deadlift faces 😂😂😂 ⠀⠀⠀ ⠀⠀⠀
No word of a lie, I got asked out by someone in the gym right after this (horrible, probably not legal) pull #uwotm8
⠀⠀⠀ ⠀⠀⠀
#PLWFace #powerliftingwomen #deadliftface #deadliftsmile #deathlift #fitness #gym #fitfam #powerlifting #britishpowerlifting #52kg #britishpowerliftingladies #girlswhopowerlift #girlswholift #xxfitness #thisisfemalepowerlifting #beefpuffbarbell #grrrlarmy #upliftandliftheavy #eatliftthrive #yearofthebeefpuff #notyourcompetition #fuelledbysandwiches

When you train at a bodybuilding gym where people constantly tells you how good you'd look if you just "lose some fat." 😂 I usually agree and nods along. 10kg weight gain in a year is actually quite dramatic and it's understandable if people are curious since women usually go the other route. .
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Training wise I've just been stalking everybody's feed, creepy, I know. I'll probably stand very close to you if you squat/bench/DL. Bench presses....I've zoomed in and looked at your knuckles position and grip width so I know how your hands looks like in close up proximity. Most of you have very soft, supple, baby hands. Deadlifts, if you pull conventional, I've checked out your stand width and I might have seen things I shouldn't have seen lol
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Good/bad sesh but still training nonetheless. Pure #escapism . .
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#powerlifting #traininglogs #C03W04 #beginnerpowerlifting #powerbuilding #mombod #atlastrainingprotocols #coachtwain #ohp #bulking #permabulk #eatliftthrive #powerlifting4malaysia #健力

Stick to the basics, have patience and trust the process...that's how to MAINTAIN your results over time!
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So many people mistakenly think they're more advanced with their nutrition than they actually are. As a result, they skip over taking the time and energy to master the FUNDAMENTALS required of nutrition that will actually get them the results that they want. -
They look at the skills and habits required and think it's too easy and too basic for them to make a difference - even though they don't do any of them on a consistent basis. 😬😅🙈👀

Achieving lasting results isn't about suffering more or being more extreme. What you do everyday is more important than what you do every once in a while. 👊
.❤
"Every day in every way I'm getting better and better!" Say it daily and believe it!
..
📸@soheefit #lastingresults#fatloss#behaviorchange#nutritionfundamentals#eatliftthrive #fitnesstips
#fitspo #fitfam #womeninfitness #fitnessmodels #momswholift #fatloss #fat2fit #weightlosssupport #weightlossforwomen #fatlosshelp

Excellent post! I'm guilty of this too, especially with a 7 year old in the house 😶

#Repost @soheefit (@get_repost)
・・・
If you've been frustrated with your lack of progress lately and are confused as to why you seem to be spinning your wheels, I encourage you to take a good, hard look at what you truly eat. 🤔

Many people think that a handful of chips here and a few candies there are harmless in the grand scheme of things and "don't count," but the truth is that the calories from those bites, licks, and tastes (BLTs) 👅can add up surprisingly quickly. •
Take a look at the examples listed here. Each snack by itself isn't too much, but put them all together and you've tacked on over 800 extra Calories to your day‼️ This can be enough to effectively erase any energy deficit you've worked to create and can even lead to weight GAIN. ⚖️🙈

Think twice the next time you catch yourself reaching for the sweets on your desk or eating your kids' leftovers. 🍬🍗 Mind your BLTs! 
#sneakycalories#eatliftthrive

Okay...this is good. Like real. #eatliftthrive

No extremes, no quick fixes. Just good 'ole moderation and consistent behaviors practiced 24/7/365. I like the way I eat, and my workouts are fun. Rather than obsessing over the outcome, I focus on the process and enjoy the ride. ✌️💕 EatLiftThriveBook.com
#sustainableresults#enjoytheprocess#eatliftthrive#eatliftthrivebook

❤️ be you - do you - live your best life - be the best version of you - savage is sexy - be humble yet confident and conquer those goals - live that dream - don't let anyone tell you it's impossible #eatliftthrive #bettereveryday #savage #allthefeels #confidence #buildingabetterversionofmyself #goals #focused #fitmom #inspired #selflove #growth #fuelyourpassion #blessed🙏 #fukanyonewhotellsyoudifferently #levelup⬆️

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