#ifitfitsyourmouth

MOST RECENT

Mum: "You'll need to lay off the peanut butter Flex, this top is too tight."
Me: "Muscle tanks are meant to be fitted, it shows off your gains."
So yeah.... Like my pocket says. 🖕🏼😁💪🏼
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#bulking #gains #mealer #chubs #permabulk #stringer #musclemodel #ifitfitsyourmouth #frenchie #puppy #frenchiesofinstagram #dog #frenchbulldog #frenchiesuk #frenchiepics

As you all probably know, at least those who follow me or pay attention, Ramsey and I are leaving for our vacation to Europe (Paris, London, Killarney Ireland, and Edinburgh Scotland) on Tuesday. I wanted to make a quick little post just to say I may be a bit absent on here for the next 2 weeks because I want to be present and see all the things. This is a trip I have dreamed about taking since I was little. I have saved for this basically since I got a bank account 😅 even though I am incredibly excited and realize how blessed I am to be able to do this, I am also still very very stressed and anxious about the eating disorder aspect. Mainly how I’m going to feel about all the travel. There is going to be A LOT of flying, driving, train riding, etc. I’m going into this with the mindset of it will be ok. This is a trip of a lifetime, a day or two of possibly not getting in a workout will not have any affect on me. I’m not letting Ed criteria hold me back from living a real life. Yes I’m still worried about my body. But that’s an eating disorder for you. I’m choosing to fight against the anxiety though and GO. I’m basically paying to be uncomfortable 😂 but that’s how you take your life back. We will be in Paris on our anniversary, not many people get that opportunity. The last thing I need to be thinking about right now is all the ed rules. So I’m going to go, enjoy this world God created for us to explore, be happy that my body allows me to do these things, spend time with my husband exploring, and make memories. Ed will not ruin this trip for me. Yes I’m sure I’ll struggle, but that’s to be expected and it will not win. So that’s what I’ll be up to starting Tuesday and I just wanted to warn you all I’ll be off adventuring. I may try to post some stories though. Thank you for sticking with me!
#edrecovery #eatingdisorderrecovery #edwarrior #edfighter #foodisfuel #eatittobeatit #iifym #ifitfitsyourmouth #fitness #marriedlife #foodblogger #foodreview #questbar #questnutrition #divebarnutrition

Why warm up?
1. injury prevention
2. Improves performance (a meta analysis of 32 studies showed that in 79% of the cases warming up improved performance); however 17% of those showed a decrease in performance but this was because the warm up wasn’t adequate to the sport or it was too vigorous https://www.ncbi.nlm.nih.gov/m/pubmed/19996770/

Increasing body temperature seems to be one of the most import factors. An increase of 1-2 degrees (or usually until you sweat). Working within 55-60% or 120bpm seems to be enough
A 2013 study by Renato Barroso shows warming up 15min contrary to 5min resulted in a greater increase in 1RM in the leg press.

Be careful however that some studies show that treadmill use in leg days may interfere negatively on training but this can be highly dependent and you have to see what works best for you
Warming up increases sensitivity and transmitiam speed of nerve impulses -> basically means you’re body feels ‘ready’ - just as the feeling we get psychologically as well (perhaps also due to endorphin release). It also increases blood flow and nutrient delivery to muscles during training

Now back to point 2- how can you not be those 17% and have an adequate warm up for weight lifting? Dynamic exercises!
What I do:
- Jump rope 5min
- Lunges, Leg Swings, Deep Squat
- Do my first set of deadlifts with 1/4 of the repetitions of my working set and 70% of the working set weight

Strawberry 🍓Crumble Slice
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No Gluten, No Dairy, No Protein Powders, No BS. Macro Calculated 🤓 for your Convenience.
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Makes 8 PHAT Slices 👌🏼230cal, 18F, 10C, 7P.
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I used Bobs Red Mill Oats as they do NOT upset my sensitive GI tract and also because new research suggests ‘Gliadin Gluten’ is the type that people react to which oats DO NOT contain. Fun Fact: This is why 🇺🇸 can label their oats gluten free but 🇦🇺 labels them ‘wheat free’
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Recipe Below:
(half the portion size if you dare)
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Base: (Save 1/3 for Crumble)
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🍓100g Rolled Oats
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🍓65g Organic Coconut Flour
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🍓40g Almond Meal
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🍓90g Almond, Brazil, Cashew Spread
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🍓50g Coconut Oil
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🍓50g Rice Malt Syrup (or Maple Syrup or Honey 🍯)
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Strawberry Filling:
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🍓300g Fresh Strawberries -
🍓1 tsp Cinnamon
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🍓20g Tapioca / Arrowroot Flour
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🍓10g Rice Malt Syrup (or other)
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For the Base: Pulverise the oats to powder and mix with other base ingredients, pressing 2/3 of the mixture into a lined SQUARE baking tray for a thick sturdy base of crispy deliciousness - (mine was a little thin as I used a rectangle doh!). Oven should be set at 150 degrees. Bake base until browned (10mins). Let cool completely.
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For the Strawberry Filling: roughly dice strawberries and mix over low heat (in saucepan) with Tapioca flour, cinnamon and rms until thickened (roughly 20mins). Once slightly cooled spread over base then sprinkle with remaining 1/3 base mixture ensuring it crumbles on top.
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🍓Place back in the oven for 25mins or until lightly browned on top. Let cool & then refrigerate to set. Enjoy with your ☕️ or a dollop of coconut yoghurt 😋
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#performancecoach #performancenutrition #needmfit #chfi #cleanhealthfitnessinstitute #wholefoodrecipes #refinedsugarfree #sunday #fitnessrecipes #macrorecipes #macronator #ifitfitsyourmouth #healthyrecipes #healthylifestyle #healthyeating

Once in a blue moon I experiment with my meals. There's no other way when I lose my appetite 🤷‍♀️
#iifym#ifitfitsyourmouth

Have just learned how to poach a single egg in the microwave. So naturally I’m adding a poached egg to everything. This was delish and full of them fancy micronutrients that seems to be all the rage these days. Plus spicy salsa because 🤤🤰🏽
#healthyshit #poachedegg #makingfriendswithsalad #notallburgersandicecream #thatwouldbeawesomethough #foodie #homemade #picoftheday #iifym #macrocounting #macrorecipes #ifitfitsyourmouth #darwinfoodbaby #themethodnow

These would be my favorite 🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤🤤 Repost @markie_devo ・・・
Hello, it’s me🙋🏻‍♂️..The guy who brings you up to date Oreo news. I figured why make you guys wait a whole year before this news hits the public. It appears 2019 will be the year of Oreo, not only will we be seeing the Oreo Joy Fills make it across the pond..we will be getting a “Carrot Cake” Oreo as well. The exclusives to this Oreo are not out yet, but you can bet your superhero tighty whitys that this will be the closest mock-up you will ever see on IG. I most humbly from deep down in my chubby little gut introduce to you, the next of upcoming 2019 release’s by Oreo. This is one of the many to come!!😉🐰🥕🍰🍪.. 📝Side Note:: My page may go private in 2019.. 📷Mock-up credit:: The talented @cheatdaydesign 👌🏼.. Comments #foodie #foodporn #foodlover #foodgasm #foodstagram #food #yummy #yum #bulking #eat #eatinggood #foodbaby #foodforthought #foodlover #foodshot #foodbeast #fightsandbites #foodblogger #iifym #bulking #bulkingseason #gains #ifitfitsyourmouth #burgers #pizza #sweets

Not seen these before. Found in @morrisons . I love the original so I can’t wait to try these. I’ve got far too many boxes of cereal at home so couldn’t get them this time round. Anyone had these? Are they even that new? 😂 #newcereal #cereal #cereallife #curiouslycinnamon #cinammon #nestle #nestlé #morrisons #newfind #iifym #foodporn #ifitfitsyourmacros #ifitfitsyourmouth #bulklife #foreversmall

Yes. I’m on a calorie surplus. Yes I’m having quite a bit of carbs everyday. My body naturally doesn’t retain water even when I’m having 400c+ everyday. Pro: I look lean? 🤷‍♂️ Cons: big discount on my strength which translates to gains I make will also be minimized. As muscles r built from the principle of progressive overload. It’s a hate and love thing fml #allkindsofcalories #hardgainercrew #iifym #ifitfitsyourmouth

F E A S T I N G 🍽 with the #fitfam Pancake 🥞 flight (Pineapple upside down cake, Blueberry Danish, OMG French Toast), Shrimp’n’Grits, Breakfast Tacos, Chili Verde Benedict 🤤😭 #snoozeameatery #fatspos #allthemacros #ifitfitsyourmouth

Meat and potatoes all day erreday. .
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Husband grilled steaks this morning. Yayz. .
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135g of sweet potato seasoned with flavor god spicy everything and air fried at 390 for about 20 minutes. With lots of basket tossing breaks. .
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With 30g of @traderjoes sriracha ranch to dip! .
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And wine because it’s Friday and if it fits, I drink. .
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Macros for dinner: 30C/24F/43P

Wish the picture did the shoulder pump justice. Big 50 made me wanna throw up. Cheers to the weekend!🍷

When people say you gotta find a balance between #liftingweights and #eating do they mean I have to balance the burrito in my right hand against the tacos in my left? 🤔 lol

Happy Friday #fitfam 🙌

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