#flexibledieting

MOST RECENT

What you choose to eat is up to you — there's no elimination with counting macros, it's just about being aware of your distribution and knowing if you're getting enough of the right kind of calories and nutrients.
Knowing you’re aware of the foods you’re consuming and how they make you feel and perform is half the battle. Learning how to manage stress and beat those cravings is the other. Ready to put 100% into your nutrition and ditch those cookie cutter macros your grabbed from the internet? Hit us up for your personalized nutrition programming specific to your goals. 👉🏼 📧Macroshred@Gmail.com
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#nutrition #personalizednutrition #macros #macroshred #flexibledieting #performancenutrition #crossfit #ironman #nomoreexcuses #triathlete

So yesterday was first day of fall and I am channeling my (not so inner) pumpkin spice 🎃 Talking of holiday seasons...if you want a sneak peek at my October article in the Tampa Bay Wellness Magazine, then check out my blog (link is in my bio 👆), which is all about imagination, something I have in abundance (probably have a little too much of!) I am such a creative thinker, anything imaginative I love (probably why children's movies captivate me so much. Unashamedly saw Christopher Robin on my own!) Might sound fantastic, but like all things, I have to balance it and try and work on my weaknesses. I am terrible (beyond terrible) at lateral thinking, reading maps, spatial awareness and parking or anything similar. Outfit details: top @topshop, skirt and necklace @francesscas
#benchpressingbaubles #francesscas #iifym #flexibledieting #flexibledieters #bodybuilding #bikiniprep #offseason #girlswholift #girlswithmuscle #girlswhosquat #girlswhopowerlift #powerlifting #peakweek #fitfam #ukfitfam #fitfamusa #girlgains #tampa #tampabay #tampafitness #weightloss #weightwatchers #slimmingworld #firstdayoffall #selfie #healthystpete #topshop

HIT THAT FOLLOW 🔴BUTTON @ALBYGONZALEZFITNESS FOR DAILY FITNESS TIPS!!!
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💥 3 TIPS FOR BUILDING BIGGER ARMS💥
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📸 BY @ALBYGONZALEZFITNESS -
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- ✔You Have To Specialize
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So, if you want to build PEAKS for the FREAKS.  Don’t be afraid to lay off the Olympic lifts and improving your mile time for a while and focus on the task at hand. Curls, curls, & more curls!!! If you want bigger arms, you just have to train them more.
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- ✔Volume Is the Name Of The Game
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For hypertrophy (mass building) to take place efficiently, you need to keep your volume (amount of work being done) fairly high as this causes the most muscle damage and, ultimately, growth.
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- ✔Time under Tension
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Time under tension is just a fancy way of saying the how long your muscles are moving a load during any given set. Most sets are just too short to deliver the maximum muscle building effects. The sweet spot seems to be between 30 and 50 seconds per set and there are two ways to hit this mark. The first would be to set a timer for, say, 40 seconds and rep out until the alarm goes off. The second is to dictate the tempo of each rep (for example, lower the bar for 4 seconds, lift for 1). This way you’ll know that each rep lasts 5 seconds
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TAG A FRIEND WHO NEEDS BIGGER ARMS👇.
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#nutrition #photooftheday #igdaily #bulking #gymlife#ukfitfam #bodybuilding #gym #yum #gains #gymrat#healthy #iifym #carbs #flexibledieting #instafitness#eatclean #fitfam #irishfitfam #foodporn#intermittentfasting #instadaily #armday #weightlossjourney#workout #lowcarb #cheatmeal #crossfit #foodie #armday

Food diary 🍽 My daily schedule changes regularly and that reflects my food choices and eating habits for the day.
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Having a flexible and sustainable approach to food is important. I do my best in preparing food ahead whether it’s prepped or knowing I have a stocked fridge is key.
Listening to your body with internal cues and instincts in what to eat and when to fuel yourself whether you are really hungry or too stressed to eat or need to eat more. Instead of listening to newspaper magazine bogus claims which is of course paid for by retail industry.
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My preferences changes daily, sometimes I eat breakfast early, sometimes I Fast. Sometimes I eat a lot of carbs sometimes I go lower carb. There are so many factors involved and our caloric demands change daily!
The food below which does not include a shake as a snack + Nuts and coffee with mct Oil + Reishi Mushroom = around 2300 Calories.

👉🏼 Breakfast. 1-2 hours after waking.
Chia seed pudding with vanilla pea protein, cashews, blackberries, raspberries and almond butter.

👉🏼 Pre workout - an 1.5 hours before training.
Chicken breast - broccoli - Aubergine - Tomatoes - salad leaves - dark chocolate

👉🏼 Post workout - 1 hour after training.
Picanha steak - baked sweet potato - romanesco broccoli - courgettes

👉🏼 Dinner. 2-3 hour before bed.
Lamb leg steaks - big salad - broccoli - butternut squash wedges
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Just food for Thought with a food diary and some habits I use to optimise my day ❤️ Ryan ✌🏻
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#nutrition #protein #mealprep #cleaneating #iifym #weightloss #eatrealfood #macros #healthyeating #foodprep #flexibledieting #fitfood #mealplan #cleaneats #paleo #mealprepsunday #mealprepping #healthyfood #fooddiary #foodismedicine #plantbased #foodforthought #healthymeals #healthylifestyle #antioxidants #antiinflammatory

Anxiety. Unhappiness. I haven’t been doing the best lately. This is something that needs to be said.
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A lot of people think that weightlifting/being into fitness is a “vain” thing to do. Something to impress others or to be “better looking.” They see the social media highlight reel of only the good in our lives and assume everything is perfect, and make assumptions about us.
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The truth is, I’m no more confident or better off than any of you, despite what my pictures may show. I’m terrified of my future, i don’t like my classes in school, and I’ve had 4 tests in the past 8 days. Some days I wake up and am too overwhelmed to even start doing anything and just sit around for hours. Even posting this right now is scaring the shit out of me because I feel like no one cares and I’m being judged.
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I haven’t posted in a week. I get overwhelmed and feel like nothing i have to share is good enough or that no one will care. It’s hard not having anyone to help you on your journey, to help take pictures, create material, etc. I’m in this alone and I need to l believe in myself if I ever want to accomplish my goals. So I need to get stronger.
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I’m sorry I haven’t been able to help more of you lately, a lot of messages i need to get back to. I’m on my way back up. Sometimes you need bad things to happen to realize what you have. It’s a privilege to be able to help you guys get where you want to be, and I’ll never take it for granted. I’m trying to get better. I promise. I don’t ever want to be ungrateful🖤
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#alphalete #gymshark #fitnessgram #bodybuildingcom #instafit #mentalhealth #leangains #instagym #kinobody #preworkout #protein #dieting #dietingsucks #flexibledieting #arms #abexercises #sixpackabs #naturalbodybuilding #teenbodybuilding #bulkingseason #supplements #rc1operator #redcon1 #6pack #tucson #arizona #canada #beavisionary

👀👀👀there is 2 new @legionath whey+ flavors MINT CHOCOLATE and MOCHA CAPPUCCINO!!! To top is all off it’s also 20% off! Click that link in my bio and grab the new flavors. I haven’t tried them, but I can’t wait!

💎

Challenge Time ☺️🤗
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🍭 #Bowlofhappiness 🍭
◻️◻️◻️ Werbung ◻️◻️◻️
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Seid ihr gut in die neue Woche gestartet?
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Wenn zwei super nette Damen hier auf Instagram zu einer Quarki Challenge aufrufen, dann bin ich doch gerne mit dabei @nini.fitfood @kattis_healthy_kitchen 😍 Die beiden lieben ihren abendlichen Quark auch so sehr und daher haben sie gemeinsam mit @got7nutrition die #pimpmycouchquark Challenge gestartet 🤗 Das ist doch nun wirklich was für mich🤩

Mein Wochenstart verlief etwas holprig... .mein Magen macht Probleme🙄 Also ab zur Apotheke, Tee trinken und ausruhen in der Hoffnung, dass ich morgen wieder fit und munter bin 😏Somit starte ich mit einem #Restday in die neue Woche 😝

Pumpkin spice and everything nice 🍂🍁
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In celebration of basic season 💁‍♀️, I decided to try and make chocolate pumpkin spice cups 🍫
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If you're a fan of pumpkin and a fan of peanut butter cups, AND a fan of a macro-friendly version of this treat, this recipe is for you 😀
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So this is my first time making these so they could be more aesthetically pleasing to the eyes but like everything in life, practice makes perfect, right? 😉
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I'm going to replicate it again because I did buy enough pumpkin puree to make other treats as well! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give this recipe a go and tag me in your post so I can see your version of it! 🤤
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Ingredients:
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• 1/4 cup coconut oil, melted
• 1/4 cup unsweetened cocoa powder • 2 tbsp + 1 tbsp maple syrup, divided • 2 tbsp coconut butter, melted
• 2 tbsp almond butter, or nut butter of your choice
• 1/4 cup pumpkin puree
• 1 tsp pumpkin spice ⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Makes 12 cups
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1. Line a muffin pan with small cupcake liners.
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2. In a small bowl, mix together the melted coconut oil, cocoa powder, & 2 tbsp maple syrup.
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3. Pour a small amount of the chocolate mixture into the bottom of each liner, until it is thinly covered. Swirl the chocolate onto the sides too. Don't use more than half of the chocolate mixture. Place the liners in the fridge for about 10 minutes to harden.
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4. While the chocolate is hardening, mix together the melted coconut butter, almond butter, 1 tbsp maple syrup, pumpkin puree, & pumpkin spice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. After the bottom layer of chocolate I hard, place about 1 tbsp of the coconut butter mixture over the chocolate. Pour the chocolate mixture over the coconut butter to cover it completely. Repeat until all cups are covered in chocolate. Return to the fridge to completely harden. Garnish with pumpkin spice seasoning. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Store in the fridge and enjoy!
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1 serving; 51 calories, 4.2 g carbs, 3.8 g fat

I get so many questions regards to nutrition and what people should eat etc... so I thought I use this great picture from @meowmeixx to show you guys what Macros really are.
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Macros are macronutrients that make up our food which are made up of Carbohydrates, Protein and Fats. Most food will have 2 but often even 3 of these macronutrients in them. For example an avocado 🥑 will have fats but also carb in them. Dairy like milk🥛 will have carbs as well as protein in them. .
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Using macros in addition to calories to hit your personal goals can help make sure you are hitting a higher amount of protein and the right amount of fats and carbs for you which can lead to a better body composition change and can help you reach your goals much faster. .
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I hope this helps to some of you who are confused 🤷‍♀️ out there. 🙊I surely wish I knew all I know now when I have started my weight loss journey.
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If you feel confused but you are fully motivated and need support with nutrition or workouts give me a shout info@eva.fitness to see if I could help you reach your goals .
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P.s stay tuned website is almost done with loads of information on nutrition and working out 👊
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#nutrition #macros #macrosonpoint #cleaneating #clean #foodporn #flexibledieting #weightloss #onlinecoach #nutrition #nutritioncoach #healthylifestyle #getfitfast #getfit #looseweight #workout #slimmingworld #weightlosstransformation #weightwatchers #healthyfats #avocados #london #beforeafterweightloss #mutimiteszel_fitt #etrend #etrendtervezes

I seriously don’t understand how some of y’all train with your hair down. I just chopped off 12 inches of hair, so I can’t tie it all up and I had to settle with halfway. I CANNOT STANDDDDDD sweaty hair on the back of my neck 😫😩 Short hair girls, help me out pleaseeeeee!! .
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Demolished my legs this morning and I swear I almost ascended to Heaven bc I am deceased. Save this for your next leg day. 👇🏻
🍑6 minute stair master
🍑Stretch and mobility
🍑 Back Squats 5x5 (working set-warm up doesn’t count) 🍑Walking lunges (12) SS step up with kick back (6 each leg) x3
🍑Reverse lunge to curtesy lunge 3x5 each leg
🍑DB RDL (10-12) SS banded glute kickbacks (15 each leg) x3
🍑Good mornings against a bench 3xAMRAP

— И долго ты будешь витать в облаках?
— Пока небо не кончится....)

❗️When to start your fitness journey❗️
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I get a lot of questions about how to start a fitness journey. Where do you begin?
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My answer is always, just do it (lol hey ) but seriously, just start.
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It can be as simple as going on a grocery haul or signing up for a gym membership. Anything that gets you going in the right direction.
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Here are small changes you can make to your everyday life to get you started:
1️⃣ Drink more water! Start with 80-100oz a day!
2️⃣ Add a protein source to every meal/snack
3️⃣ Sleep! You need it! Go to bed earlier!
4️⃣ Eat your veggies- multiple servings a day!
5️⃣ Increase your NEAT (non-exercise activity thermogenesis) take a walk, take the stairs, park in the back of the parking lot etc!
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*NOTICE* I never said cut out bread, pasta, or ice cream. That is never the answer 🙅🏻‍♀️
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⬇️⬇️ How long ago did you start your fitness journey?
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#fitnessjourney #weightlossjourney #foodfreedom #healthysnacks #healthychoices #healthymeals #fitnesstips #onlinecoach #macrotracking #flexibledieting #macrocoach #iifym #gettingfit #balance #mindsetiskey #consistency #quickworkout #gymtime #busyday #highcarbday

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Whatever muscle you absolutely hate training...
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Make it a priority... .
Do it for years,
Make mistakes
Ask a lot of questions...
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Once you do that you'll start to scratch the surface & have a better understanding
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But never stop searching for knowledge & thinking you know it all

I have mixed drinks about feelings.🤪
Fun fact: I don’t drink... you’ll see me occasionally drink wine... like once a year but other then that... no drinking over here😂 do I think I’m better than you? Not at all. Do I judge those that do. Nope, I’ll be your bartender all night❤️
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But I know many of you do. So how do you still get dream bod and drink?😏 here’s some options: 🍷 6oz vodka water- 65 calories 🍷 shot of Jack Daniels- 55 calories 🍷12 oz light beer-110 calories 🍷6oz rum and Diet Coke- 65 calories 🍷4oz Chardonnay- 90 calories
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❌Stay away from these ❌ ❌margaritas ❌Long Island
❌Pina colada
❌avoid the sugars in classic mixed cocktails. ‼️most importantly. BE RESPONSIBLE‼️
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Learn the “wao” ways, eat the foods you love, have fun and still look good naked. Apply for online coaching in the link in my bio👑
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#Teamfflex #fitgirl #stronglegs #cocktails #motivation #booty #onlinecoach #fitness #lifestyle #balance #strongwomen #girlsswhosquat #photoshoot #motivation  #instafitness #bodybuilding #fitnessmodel #instagood #workoutmotivation #fitfam #gym #inspiration #fitlife #cocktailtips #flexibledieting #muscle #bodybuilding  #instafit #health #workout

Super easy rice bowl for lunches this week, made a big batch of brown rice to take from each day, and hope with ground turkey, onion, garlic powder,kale and feta- with fresh tomatoes on top!




#healthyeating #healthyweightloss #sustainableweightloss #cookinglight #balance #healthylifestyle #healthybreakfast #greens #wholefoods #realfood #flexitarian #mediterraneandiet #eathealthy #flexibledieting #flexibleeating #wholefoods #desklunch #workweeklunch #mealprep #easylunch

💪🏼🔝 As long as you live, you learn! 🏆👏🏼 .
Follow ➡️@2weekfatloss.diet . ➖➖
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✅Want a Program to Lose Weight?
Learn How to Lose 8-16 pounds of Weight! Get more information The link is in Bio.
✔️ We Guide You 👇👇.
.➡️@2weekfatloss.diet
.➡️@2weekfatloss.diet
.➡️@2weekfatloss.diet
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Because we want the best for you❤️!!. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖. #fatlossjourney #girlswhoworkout #fatburn #trainandtransform #reversedieting #healthynotskinny #teamskinny #doitanyway #cardioday #transformyourbody #mulheresquetreinam #fitmum #bodyconfidence #weightlossmotivation #weightlosstransformation #fitmum #mummytummy #weightlossdiary #weighttraining #bodybeautiful #strongwomen #fitnessmotivation #lowcarb #transformyourbody #fitdutchies #motivation #plantpower #flexibledieting

Here's a set of neutral grip pull ups from today's workout.

I'm really happy with how these look + feel and how much I get out from a relatively low amount of work.

There are a lot of things that could be said about the proper way to do pull ups but my biggest cue / tip / suggestion is this:

If you are doing pull ups to grow your lats / back, PLEASE forget about where the bar is and don't try to bring your head / chin over an arbitrary point (aka the headbutt pull up). Instead, think about what the lats are responsible for and focus on driving your upper arm down and in towards your spine, while keeping your abs tight and shoulder blades depressed.

Let me know below or DM me if you have any questions.

I also have spots available for online coaching if you would like help with your diet and / or training.

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