#iifymgirls

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Hi. I like cheese. (@the.purple.sock)

And by "before" I mean "before I gave myself an atomic wedgie" because there was about one minute between these two photos. 🍑😂
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#beforeandafter #beforeandafterwedgie

From today's video shoot with 📷 @nextlevel_media7 at @selfmadetrainingfacilitymv ☺️
I love what I do because I'm able to connect and work with such awesome and hardworking people who share similar passions and creativity. Stay tuned for some bad ass lifting 🏋🏻‍♀️and boxing 🥊videos!
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#strongnotskinny #girlswholift #girlswithmuscle #fitgirl #health #fitness #workout #gym #squats #macros #flexibledieting #aesthetic #shredded #fitspo #npcbikini #fitnessmotivation #inspiration #cleaneating #fitnessmodel #bikinicompetitor #healthy #abs #strongwomen #glutes #muscle #bodybuilding #weightloss #iifym #intuitiveeating #iifymgirls

8 things I would tell my 2012 self:

1. Carbs are NOT the enemy, they give you energy!
2. The food you eat or don’t eat does not define you. You are not a failure when you “give into” cravings, find a lifestyle that you can maintain and not feel the urge to "cheat" on.
3. Working out is NOT a punishment & working out is also not just confined to the gym. There are SO many other ways that you can get your body moving that doesn’t require a building with weights.
4. You are WORTHY of life Julie. You deserve to LIVE life to the fullest - you are NOT defined by the number that the scale screams at you.
5. Your relationship with FOOD is one of the most important relationships that you will ever have in your lifetime - actually take time to nurture, grow & develop it.

6. Action cures fear, and gains confidence. Without trying something new you will never know what will make you truly happy in this lifetime! By actually trying it you will overcome your fear and gain confidence in the process by doing it.
7. You are perfectly imperfect, not a pound more, or a pound less, not with thicker thighs, slimmer waist, bigger chest or plumper butt.
8. Learn to embrace yourself just the way you are while striving to become the best version of yourself possible.
Things I have gained since 2012:
30 pounds,
10 inches on my hair,
My hormones restored,
True self-acceptance,
200lbs added to my deadlift,
A genuine smile, and so much more!
When I finally decided to take that first step, I had NO idea what my journey would look like, but I knew I couldn’t stay where I was at. I took my first step and never looked back. Sure there were so many times I wanted to quit. So many nights I let myself down, but courage and persistence carried me through.
#EmbraceYourReal #TransformationTuesday

Twice a week

Life is ten percent what you experience and ninety percent how you respond to it. I find a lot of people with a negative outlook on their current situation, the difference between success and failure, positive and negative is all based on your ability to react. Take a situation and let the pro's out way the cons, turn it in to something that provides opportunity for change, opportunity to benefit others.having a bad body image day ? Don't let it weigh heavy on your day, and those who surround you, but think about how far you have come in your journey. BE CONFIDENT IN YOUR ABILITY TO THRIVE IN EVERY SITUATION. Then hair flip 💁🏼 k? K.

The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty - Winston Churchill .
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I think you can discover a lot about your mindset and view of the world when you're faced with challenges or difficult situations. You can determine whether you are a pessimist or an optimist. You can figure out how you approach challenges, whether you charge at them head on or find a different path. Mind you, one way is not better than the other. Some people view "avoiding a challenge" or "not charging at it full force" as weak. I disagree. Granted, some challenges you cannot avoid and must deal with. But sometimes, if you're smart about it, you can take the time to really look at the problem at hand and find an easier path, a path of less resistance which will be just as effective. Think about it for a second. .
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Also, while you're thinking about it, can we take a minute to appreciate the calf gains going on here? Like hello, I didn't even know I had calves and now I can see them through my leggings without having to find perfect lighting and stand on my tippy toes. And, of course, the quads will also demand attention because they are large and in charge. And the booty too but that's not today's main event. The calves are. That will be all.
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Outfit by @gymshark and @gymsharkwomen .
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Happy Tuesday unicorns 🦄

#workoutunicorn #beyourownunicorn
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#womensbest #gymshark #gymsharkwomen #bbgbabes #bbgprogress #glutes #fitspo #fitgirls #workout #youtubefitness #bbg #fitness #flexibledieting #bbggirls #bbg1 #bbgsisters #gymspo #weightloss #kaylaitsines #girlsthatlift #fitfam #bbgcommunity #kaylasarmy #igfit #iifymgirls #fitnessaddict #weightlifting

I know a lot of you have dealt with guilt about food or binge eating and restriction, so I wanted to share part of my journey in overcoming that! One mistake I made in the past, when I knew nothing about tracking macros, was that I would create false expectations that only left me feeling guilty about food: "I'm going to buy this peanut butter, but I will only eat a tbsp each night." "On Christmas holiday, there will be food galore so I will make my own low cal breakfast, and only eat the meat and veggies, and no dessert" "I'll bring these donuts to work, but I will not eat one" "There are cupcakes in the lounge, but I will not eat one. I will be good today." Those words were all fine and dandy but guess how many times I actually followed through with those rules I made? ZERO. Zero times, which left me feeling guilty about 1,000 times. Which is why I actively STOPPED creating rules and restrictions- as soon as I told my body "NO" it would obsess and perseverate on the fact that I couldn't have something, which led to me eating 10x more. Now, thankfully I have macros to guide my way, allowing me to eat the foods I want (which most of the time consists of meat and veggies because that's what I prefer, with the occasional sweet!), and no obsession or guilt is necessary. Friday is my birthday and I'm already planning a diet break filled with my favorite foods- being prepared for calorie surplus, some fueled workouts after, and no care given to whether I should or shouldn't have eaten something. #nofilter #girlswithmuscle #iifymgirls #iifym #youareworthit

My conventional DL has been looking smoother than my sumo as of late, so coach @kegandillon has me playing with it more and more. About 7 weeks until Raw Nats!! @usapowerlifting

MOST RECENT

~BREAKFAST☕️~
👉🏻pancake farina integrale e di soia, yogurt greco, albumi, carote, noci e aroma al rum

BUONGIORNO ☕️✨🐻
Stamattina mi sono decisamente superata con questa super colazione-coccola 😍 forse @_polveredicacao ne sa qualcosa! Sublime davvero 🤤
E mi venite ancora a parlare di briosche? 😅 è proprio il caso di dirlo: che dura mangiare sano 🙈🙅🏼
Sarà il pancake, sarà il post motivazionale di @blondesparkle01 ma stamattina sono super contenta e super attiva!! 💪🏻 Ieri al mare è andata bene, mi sono rilassata molto, a parte quando è arrivato il momento di tornare a casa... e lì ho capito qual è il problema. Tornare a casa nella mia testa corrisponde a una miriade di cose che mi recano stress: il fatto di dover aspirare (cosa che faccio ogni giorno per via dei 3 gatti), il fatto di dover stare dietro di loro, il fatto di annoiarmi, di dover studiare. Ho capito che ci sono tutta una serie di cose che mi sento obbligata a fare, anche se magari non mi va e che, moltiplicandosi, mi portano a una situazione di stress continuo. Sono dei giorni in cui dico spesso di volermene andare via, per un periodo, e penso sarebbe una cura davvero efficace, se solo ne avessi l'opportunità. Non so ancora bene come affrontare questa cosa, forse devo metabolizzarla e poi imparerò a viverla con più serenità. Non so. Però non sentirsi bene in casa propria è una sensazione molto pesante da sopportare.
Comunque, oggi voglio approfittare della mia positività e carica e non pensare ai problemi (almeno spero)! Quindi avanti, e andiamo a incominciare giornata 👊🏻
Voi come la passerete? ♥️
Un bacione, buona giornata ☀️



#flexibledieting #diet #diarioalimentare #glutenfree #alimentazione #nutrition #eatclean #followme #foodporn #foodblogger #fitness #fitfam #fitfood #instagood #instafit #instafood #iifym #iifymgirls #healthyfood #healthylife #lowcarb #mangiarebene #dolce_salato_italiano #healthychoices #dietalowcarb #alimentazionesana #pancakeday #anoressianervosa #musclegrowth #gymgirl

Small breakfast this morning as not a lot of time to get ready, so I will have a bigger snack this morning. I have been really good at tackling each day as a new day, but the exhaustion and pain are making my positive mindset a little difficult.

#eatingdisorderrecovery #edfree #edrecovery #healthyfood #healthyeating #foodisfuel #fooddiary #blogger #anarecovery #anafree #iifym #iifymgirls #fitfam #chronicpain #chronicillness #osteopenia #arthritis #muscularatrophy #positive #positiveattitude

Il mio LUNEDÌ. #pancakes & #chocolate e si torna a regime! 💪🏼 FIANLMENTE! Qsta vacanza mi sono rilassata tanto, ma nn vedevo l'ora di ricominciare la mia alimentazione 🥞🍫 #breakfast #meal #fit 😍🎉 #healthylifestyle #nopainnogain #gym #gymgirl #protein 🎉 #eathealthy 💪🏼 #fitnessmotivation #bodytransformation #iifymgirls #fitfam #fitness #fitnessmodel #healthyeating #healthylife #fooddiary #iifym #healthy #healthyfood #fitgirl #fitfood #eatfit #fitnessfood #bikini #bikinigirl

How to pick up chicks...the right way. 😂😂 she's a good sport. A bit of humor or the day before chest, tri, and a 7km run.
#deadlift#notbackday#shesadorable#girlswholift#girlswithmuscle#runner#powerlifter#strongman#pickupchicks#goals#vanfitfam#gains#lift#gymrat#iifymgirls#pharmafreak

Sometimes I have down time and I make delicious things.
These Bliss Balls have @trueprotein Rich Chocolate Powder in them 👌🏻 #TrueProtein #TrueAthlete

Another early morning gym session done ✅ today we did legs and abs. Taking it one day at a time. “If something stands between you and your success, move it. Never be denied.” - Dwayne “The Rock”

#buongiorno IG 😍😍😍 #restday per me e colazione super #lowcarb con gelato #quark e pesca 😋😋😋
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Ricette sulla pagina di Facebook Silvietta_iifym -
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CODICE SCONTO PROZIS SLEGA10
CODICE REGISTRAZIONE MGFOOD SILVIETTA- CODICE SCONTO SCONTO20
#icecream #cut #cutting #iifym #iifymitalia #iifymgirls #flexible #flexibledieting #macro #fit #fitness #fitfam #fitchef #gymgirl #gymlife #girlswholift #girlswithmuscle #instafit #instafitness #like4like #followme #food #likeforlike #delicious #fitgirl

Time flys ❤️😂

18 days and i'll be up there doing my thing again 🙏🏼❤️

Avocado.. tastes so good but makes everything else look like 💩 bagel with half a medium sized avocado for breakfast this morning 🥑.
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#health #fitness #lifestyle #macros #weightloss #fooddiary #IIFYM #iifymgirls #healthylifestyle #girlswholift #healthyeating #eatclean #cleaneating #fitfam #irishfitfam #fitspo #fitspiration

Essentials 🎾 🚲 Really enjoying tennis coaching the ladies on a Tuesday night. Also got a few bookings available for 1:1's so if you wanna learn how to play tennis hit me up 🎾

Carbs 😋
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@marcinevin ・・・
Let’s first get this out of the way. This post is not to say you MUST eat carbs. If low carb or keto is your thing and you’re seeing good results, then keep at it. And for certain populations, a low carb diet is certainly warranted. However, for many people, especially those who are active, eating carbs does have a myriad of benefits and therefore can be included in the diet without stalling progress, given overall caloric intake is accounted for.
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Carbs are our body’s primary fuel source, and when you eat them they are immediately available for energy. It might be a good idea to consume some carbs before heading into a hard workout, especially if you will be performing high intensity activity (think Crossfit) as you will be relying on glucose for fuel.
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Weight lifting and other forms of high intensity training deplete the muscles of glycogen, the stored form of carbohydrate, and what the body uses for energy while training. You want to replenish those stores in the hours after training so that you have that fuel to use later on. Carbs also aid in muscle building by providing the insulin necessary to stimulate protein synthesis and halt protein breakdown.
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Carbs like fruits, vegetables, potatoes, root vegetables, and beans are a good source of both soluble and insoluble fiber as well as vitamins and minerals. While it’s ok to eat some more refined carbs, the bulk of your intake should be of the nutrient dense variety.
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Carbs help raise the feel good neurotransmitter, serotonin, which can improve mood and provide a sense of calm. Consuming a portion of carbs with dinner will help put you in a relaxed state. Carbs also inhibit cortisol, which when elevated can keep you awake.
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Your thyroid controls every function in your body, so you want it to be working properly. Glucose is necessary to convert T4 to the active form of T3, which is what delivers energy to the cells. Going too low carb can impair this process.
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Low carb diets can work but often aren’t sustainable long term. You’ll need to find your own unique carb tolerance, but by keeping some in your diet, you will increase satisfaction and the likelihood of staying on track.

Oooh jeeeeessooo!!! My legs are so sore after yesterday's legday!! I can barely walk🙈
This morning i had baked apple flavoured quark from @valioeesti with wild berries and some homemade muesli. Of course i added some @diablosugarfree chocolate 😳
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Courgette brownie recipe is coming soon😋
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#peanutbutter #breakfast #porridge #foodphotography #organic #healthyeating #wholefoods #foodphoto #foodporn #foodie #chocolate #ifitfitsyourmacros #coconut #eating #spooning #eats #cookiesandcream #proteinbar #brownie #cleaneating #iifymgirls #cottagecheese #cookies #sweettooth #iifym #leangains #spoonfeed #eatfamous #yummy

You may look at my account & think I'm all about the burgers. But I am equally all for the oatsss (ok maybe it's more for the peanut butter 😅😬). 😍
#foodie #fit #training #body #iifym #healthy #nutrition #gym #gymlife #gains #shredz #motivation #abs #fitgirl #fitness #sweet #health #fitfam #fitgirl #food #train #progress #nutrition #cleaneating #iifymgirls #iifym #foodporn #gains #oats #porridge #peanutbutter #breakfast #happyhumpday #humpday

Today I came to the realization that I take the worst gym selfies ever. 🤷🏼‍♀️ Hopefully that improves with my gains! Everyone starts somewhere. ❤️
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Starting back into a weight training program after a super long break has been pretty amazing. I'm just finishing up week 3 but I can already feel changes in my body. Not seeing much yet, but I feel more confident and powerful. 💪
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I have a long way to go, but I'm also getting used to being happy where I am right now. I'm referring to this as my "voluptuous phase" and trying to make the most of the curves while I've got 'em! Haha 😄
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#gymselfie #fitness #fitlife #iifym #iifymgirls #iifymwomen #girlswholift #fitgirl #healthylifestyle #workout #lifting #workforit

if you did 🍑 day and not take a photo in your seamless leggings, did you really work out at all?🤔😂 had a short and sweet workout today because i wanted to get in and out of the gym in 40mins. all i used were the cable machine and a barbell!🔥 i'm definitely feeling it, so don't confuse the length of your workout with its effectiveness. happy wednesday, guys💕




#fitnessprogress #screwthescale #gymlife #gymshark #gymsharkwomen #strongnotskinny #instafit #girlswhosquat #glutes #gymrat #gymgirls #gymselfie #gains4girls #getfit #strengthfeed #fitspo #fitspiration #liftheavy #strengthtraining #liftheavy #sgfitness #bbgsweat #gfg #weighttraining #growthebooty #fitnessmy #gym #squatheavy #healthyhabits #fitnessmotivation

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