•Full Macros & Training Transparency Post•

Current Macros:
55f, 300c, 180p (2800 cal roughly) (at least one high day a week of 350-400g carbs on non training days, weekend or on cardio day for recovery)

2 steady state (liss, walking or cycling) x 30 min, on low macro days only

Diet Breaks:
(events, when i feel like it, dinner parties, etc.) Training:
(4-6 days/week, auto-regulate)

(exercises split between 3-4 sessions and frequency below)
Bench Press 2x/week, 3-5 sets, 12-15 reps, 0-2 rir
Seal Row 1x/week, 3-5 sets x 5-10 reps, 1-3 rir
Shoulder Press 1x/week, 3-5 sets x 5-10 reps, 1-3 rir
Medial Delt Raise 1-2x/week, 3-5 sets, 12-15 reps, 0-1 rir
Tricep Pressdowns 2x/week, 2-3 sets, 10-20 reps, 0-1 rir
Bicep Curls 2x/week, 3-4 sets, 8-15 reps, 0-2 rir
Seated Cable Rows 1x/week. 3-5 sets, 8-10 reps, 0-2 rir,
Pulldowns 1x/week, 3-4 sets, 8-10 reps, 0-2 rir

(2 sessions, exercise frequency below)
Squats 2x/week, 3-4 sets, 6-10 reps, 1-3 rir
Deads 1x/week, 3 sets, 5-10 reps, 2-3 rir
RDL- 1x/week, 3 sets, 8-10 reps, 2-3 rir
Leg Curls 2x/week, 3-4 sets, 0-2 rir
Calf Raises 2x/week, 3-4 sets, 8-10 reps

I put a big emphasis on micronutrients over macros as overall health is most important. It's no good to have abs if you are too hungry and tired to enjoy them.
So make sure you are getting your micros to keep your energy high and your body fueled by what it needs.

For anyone that needs help with programming or nutrition, contact me. I'll get you set up to be making gains right away!
✌️ 🌿 💪

Never be afraid of anything, the more you are scared the more the other thing is going to haunt you. Always deal with stuff as them come, don't over think. This way you can focus on the moment. Have an awesome #tuesdaymotivation . #cynthialoren

Do you want a free Teeth whitening Kit ?! 😁 . @plantpump has partnered up with @smileveganstyle and their amazing eco-friendly products 🌱🙌. To give back to our followers and the plantbased community we’re doing a free #giveaway which includes : ✨Bamboo toothbrush - biodegradable ✨Charcoal toothpaste- fluoride feee ✨Teeth whitening kit - w/ LED light
To enter like this post and tag a friend below ⬇️ who would like the product we will DM you for shipping info and sent it right away! If you would like to purchase any of the products use our discount code “plantpump” when checking out at www.smileveganstyle.com

Since I don’t feed my kids cereal or toast for breakfast (NEVER have, NEVER will), I’m always working on creating new breakfast recipes that are delicious, healthy, quick and simple to make. This AMAZING recipe consists of ONLY 3 ingredients (all 3 ingredients are fruit)!!! I made and served this breakfast within 60 seconds! ... huge bonus for those busy mornings! I would MUCH rather fill my babies bodies with REAL food, LOADS of minerals and nutrients, and glucose (brain fuel) 1st thing in the morning ... rather than with processed, store bought products that have a shelf life! You are what you eat! Facts about this delicious breakfast ...
🌟3 healthy ingredients (3 fruits)
🌟Gluten Free
🌟Grain Free
🌟Fat Free (for liver love)
🌟Soy Free
🌟Sugar Free
🌟Insanely healthy
🌟Full of nutrients
🌟Immune boosting
🌟Brain fuel
🍌🍌2 bananas
🍎🍎2 red apples
🌱🌱2 dates
(Optional: a drizzle of organic maple syrup and a dash of cinnamon)

🌟Pulse all 3 ingredients in a food processor
🌟Pour into bowls
🌟Top with toppings of your choice. I used organic raisins and Coconut chips
Yours in health,
Miguële xo
#vegan #veganebook #veganbreakfast #kidsbreakfast #veganmom #vegankids #fitvegan #veganathlete #veganmuscle #medicalmedium #glutenfree #dairyfree #fatfree #soyfree #organic #holisticnutrition #healthymom #healthykids #fitmom #healthyeating #paleo #fitfam #fitgirlsworldwide #gym #fit #bodylove #instadaily #photooftheday #fitmomsofig #fitfam @medicalmedium

Depression, anxiety, stress impact our physical and emotional health. They trigger a chemical reaction in our body, which lead to inflammation and a weakened immune system. So let’s take care of our bodies the moment a red flag goes up. Exercise, eat healthy, meditate, pray, get a facial..... do something for YOU! You are worth it! ❤️✌🏻

You may see me smiling, but on the inside I’m crying because yes tomorrow is leg day and yes my legs are still so sore from two days ago 😅 ... it’s gonna be just about as painful as stepping on a Lego with bare feet ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Need a program?👉🏼 DM or www.sarahlouisetraening.dk 👈🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gonnadoitanyway #workout #fitvegan #vegan #plantbased #fitnessdk

Let's talk about diet culture🍉
This has been something I've felt the need to talk about for awhile now. More so than ever, I've been noticing diet culture. 🙅🏻I get messages asking how I eat so much fruit + carbs & "don't get fat." Firstly, I wanna say that fruit does not & will not ever make somebody fat. Secondly, it seems every day I see at least one post about a new fad diet. Please don't restrict yourself of carbs, or eat insane amounts of fat.. this may help you lose temporary weight, but will hurt you long term😞We should not be depriving ourselves of needed nutrients. Our bodies need carbs for energy. You can lose weight (first be sure you want to lose it for the right reasons- for you) & actually FEEL amazing on a vegan +wfpb diet💚There's so many of these short term diets, but ultimately they're not sustainable. Shouldn't we worry about what is ultimately good for our bodies long term? More than just weight? That's what I think anyway 💗

It’s been a long, long time since I got up at 5am and got my workout in.
Truth Moment: I honestly didn’t wanna get up today, but I’m asking the girl (before and during competition girl) whasup whicha🤷🏾‍♀️. Why aren’t you in it like you were, get up and go. I had to give myself the pep talk I give my clients/members, I also had to take my own advice.
Motivation: The reason of acting or behaving in a particular way. The general desire or willingness of someone to do something.
Ambition, Determined, Drive.
Well somedays I gotta start with my motivation gauge on “E” and when on “E” it allows EXCUSES to enter (I’m too tired, I’ll do it later, I have kids, I was running all yesterday...etc.) I’m not always motivated and I can’t wait for it to refuel. So, before I let the excuses flood in, instead of waiting to feel motivated...I just get my butt up, in my mommy voice and tell myself girl just get it done and over with.💪🏾
And boy I must say, I ain’t regretting it. Once the momentum gets to flowing I automatically refuel myself🙌🏾. So to you out there: Just Get It Done And Over With💪🏾!
#fitnessmotivation #fitnessgoals #fitvegan #fitmomma #blessedandhighlyfavored #melaninfitness #melaninqueens #naturalhair #startwithwhy #naturalhairfitness #afrofitness #stillpushing #keeppushingyourself #busymomgetsfit #stopmakingexcuses #joinme #jointhemovement #peoplehelpingpeople #womeninspiringwomen #mommaonamission #womanonamission #blackgirlsbelike #healthylifestyle #focusedonmygoals #imrisingtothetop #iwillsucceed

Been vegan for 4 years. Decided to make the transition once I finally made myself watch some of the meat industry vids. The Earthlings trailer was enough to make me change. Instantly felt more content with my lifestyle choices now they were aligned with my moral values. Also felt much healthier. Stopped producing that muccus 😘 that runs down the back of your throat and felt way more energetic. Also really enjoy cooking and experimenting with new recipes. Especially my post workout morning smoothie. Love to stay active. I practice calisthenics and go climbing. Also do yoga and go on the odd run. Try my best to lead a conscious, healthy lifestyle really.

#vegan #vegangains #vgains #veganfitness #veganandfit #veganboy #veganforanimals #veganforlives #veganmuscle #vegans #fitvegan #veganstory #vegancommunity #veganbodybuilding #vegansmeet #vegansofinstagram #vegansofig #veganforlife

Vegan geht manchmal so einfach. .. Cinniminnis mit Feige, Leinsamen und Hafermandelmilch 😍
Simple vegan snack.
Some Cinniminnis with a fig, flaxseeds and haver almond milk 🌱💛

I woke up feeling tinyyyy 😛
Still a long way from my goal, but at this point I am seriously loving where I’m at and just enjoying the journey!
Being healthy is so underrated!
I have cheat days in moderation, but when I please, I don’t track my macros but eat when I’m hungry and generally make healthy choices, and I always hit the weights hard.
I have found a balance that works for me mentally and physically with where I am at currently and I hope you all can find the same thing!

#fitlife #fitlifestyle #girlswholift #girlswhosquat #fitchick #fitfam #girlswithmuscles #girlswholift #veganfit #veganfitness #vegangirls #veganaf #fitnesswomen #fitnessmodel #fitvegan #thickfit #stronggirls #veganfitnessgirl #veganfitgirl #veganbodybuilding #fitnessmotivation #curvygirl #beautifulgirls #fitness #blondes #fitspo #selfie #booty #bootyfordays #bootybootybooty #healthy

Was planning on doing the Sophie live today but my head was not in the game so i knew i needed something to make me feel happy and get the crazies out.. So there was only one option..
Dance with Caroline! I was having the time og my life dancing aroynd rge frint roim like a loon 😰

#rwlfitties #resultswithlucy #fitmum #mumfitness #athomefitness #fitvegan #fitmotivation #newyearnewgoals #happylife #balancedlife #workingonme #health #fitness #fit #nomeat #strong #motivation #fitspo #fitmummiesarehealthymummies #booty #sweatyselfie #busymumlife #strongnotskinny #happylife #pilates #plantpowered #veganprotein #vegannutrition #pilatesandplants #beachbodyforeverybody

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