#iifymgirls

MOST RECENT

Today's preworkout meal. Marinated chicken thighs cooked in air fryer. I served it with steamed sticky rice and sriracha sauce.
C 37 /P 33 / F 10

#mealplan #meal #diet #eat #healthyeats #healthyfood #asianfood #airfryer #personaltrainer #fitffam #fitchick #fitness #lifestyle #postworkoutmeal #yummy #macros #nutrition #iifym #flexibledieting #iifymgirls #foodisfuel #foodpic #food #fitspo #igfitness

A client of mine sent this text to me over the weekend and it made me soo proud!

This lady is one of the busiest people I know. She managed to make some time to sit down with me last week so I could go over some nutrition basics with her and how we could implement it into her 7 day working week.
I actually had her INCREASE her food intake,with more adequate nutrition that would support her with her fat loss goal. She has also increased her water intake and her step count every day.
This was a big change for her as I taught her how to track macros and calories, however it is simple and flexible enough for anyone to do.

If you want to learn how to create healthy habits for YOURSELF, send me a DM today!

#beforeandafter #beforeandafterweightloss #exercisescience #weightliftingwomen #testimonial #transformationtuesday #goals #goalsetting #macros #countingmacros #iifymgirls #healthyhabits #nutrition

(PASSE AS FOTOS PARA OS LADOS 👉🏻👉🏻👉🏻)
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Quando iniciei minha mudança de hábito achava que poderia comer tudo DIET (e até os light) porque ASSOCIAVA com DIETA!
AHHHH! Vai falar que esses nomes não são atraentes??? 💁🏼‍♀️😂😬
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‼️MAS, ATENÇÃO ‼️
👉🏻Produto DIET não quer dizer que é liberado ou que emagrece!
👉🏻Produto DIET não quer dizer que pode comer sem moderação!
(OBS: produtos LIGHT são os que têm redução de 25% das calorias ou de algum determinado nutriente - gordura, açúcar, colesterol, sódio. Mas, também não quer dizer que pode “à vontade”)
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⚠️ Maior parte da EXPLICAÇÃO está nas PRÓPRIAS FOTOS!
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❎ Para saber o que está consumindo: NÃO quer dizer que o “normal” é bom e o “diet” é ruim! LEIA OS RÓTULOS! - Novamente: SAIBA o que está consumindo! Essas informações valem pra qualquer outro produto. Tenha em mente que NENHUM alimento engorda-emagrece sozinho. Tudo DEPENDE do seu CONTEXTO
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⚠️⚠️ SABIA DESSAS INFORMAÇÕES? 💭 Marca aqui quem precisa saber disso! 👇🏻👇🏻👇🏻👇🏻

#transformationtuesday
Left: 2014 WBFF Bikini debut
Right: 2018 WBFF Bikini Pro debut

5 years between these photos. In that time I have made changes to my physique but it's the mental changes that have really helped me grow, develop and progress both on stage and in my health and fitness goals.

When I started my fitness journey, I hated my legs. I tend to store fat it my lower half and thought I would never be able to change that. But I was determined to try. Over time and with every show I was able to work with my coach to develop muscle, shape and to come in leaner. It takes time, hard work and commitment but change is possible. Whatever you want to achieve, you are capable of achieving it. The first step is to change your thoughts. If you do not believe in yourself, you will limit your potential.

It’s Growing SZN for ya girl 💪🏼 For those of you that have been thinking about starting a bulk to put on some muscle, but are scared, first of all DON’T BE.💓
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The thought of eating a ton more food & lifting crazy heavy can scare some people but no matter how intimidating it may seem, I promise it’s going to be ok!👌🏼
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👉🏼First of all FOOD IS FUEL. Never think that by eating more your body is going to freak out & store a ton of fat. It doesn’t work like that. A slow increase in calories is best & can speed up your metabolism. Your body knows how to respond. Don’t abuse it.🥑🍌
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👉🏼For you women, don’t think that lifting HEAVY weights will make you “bulky” we DO NOT have enough testosterone naturally to put on that much size. 💁🏼‍♀️
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👉🏼Lastly, I know you will have bad days where you don’t feel like you look the best, that’s just life but instead of letting that get the best of you, CHOOSE to #loveyourselftoday & everyday.💓
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Peep that @fueledxfaith_ Crop 😍 They are having a great Black Friday sale! Use code “Kelllifts20” to save some 💸💸

It only took 33 years for me to say, “I don’t have to be like the other girls.” I’ve spent my entire like trying to be like the pretty, popular, smart, talented, athletic girls. I always claimed to like what others like just so I could fit in. I’ve spent my whole life so insecure.

This year, I posted photos with visible cellulite. This was HUGE! And even HUGER (😳😂) I didn’t freak out when Jayson posted photos that showed it as well. •
This year, I stopped wearing makeup all the dang time. I’ve left my house without it 😱 shocking, I know! I’ve even posted photos of myself with out any! Minor to some, huge to me!

My biggest accomplishment this year is the fact that I am ok not maintaining a lean build (for me kind of lean) year round! You would never EVER see a belly pic of me unless my abs were poppin! Especially after I just ate a BLT, loaded baked potato soup, & a Greek salad 😳😉 which I may or may not have just enjoyed from the StJ Marketplace 🤤

For the first winter in a looong time, I am enjoying my food without tracking and not worrying that my clothes are fitting a little tighter. Who needs to worry about bikini body in the snow?! Plus, I’ve been in my Huggie (Snuggie with a hood😍) 24/7! Who needs a lean body under that? 😂

Do you track during the winter? Maintain? Build? What are your insecurities or what insecurities have you over come recently?

The brand new @idealfit seamless leggings are 🔥🔥 just got them in today! Super excited because they are so lite, soft and comfy! They’ll be prefect to wear during my 4 hour drive to KC tomorrow 😊 Link to ship is in my bio and use code DIANE for an extra 10% off and FREE SHIPPING. Want to buy the entire Blackout Outfit? Use code DIANELIMITED to get the entire out for 49.99!!



#ownyourday #ad #idealfit #idealfitathlete #idealfitwomen #workout #fitness #fitspo #fitnessaddict #momswithmuscle #momswholift #fitgirls #athomeworkout #cardio #macros #flexibledieting #workoutathome #iifym #iifymwomen #bleacherworkout #iifymgirls #athleticwear #groupfitness #fullbodyworkout #sweaty #sweatyselfie #hiit #hiitworkout #hiitworkouts #athleticwear

A janta de hoje foi abobrinha, abóbora e pepino 😋
#projetodasameggas

Dê dois cliques se você gostou!!
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Método super simples faz você derreter até 10kg de gordura em 21 dias comendo tudo que gosta e sem fazer exercícios
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🌟 Funciona melhor para pessoas acima de 28 anos, que não tem muito tempo ou dinheiro!
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💉 Não é remédio!
💸 Não é alimentação cara!
🤢 Não é dieta detox, low carb, nem restrita!
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😱 A indústria do emagrecimento não quer que você saiba disso, porque se souber, você vai sair do efeito sanfona e superar a compulsão alimentar, e eles vão falir pois não poderão continuar vendendo suas opções "fit".
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😍 Você merece muito:
❤ Se livrar da diabetes e riscos de infarto pela obesidade!
🙈 Ser mais desejada pelos homens (isso pode soar fútil, mas nós sabemos como é ser rejeitada por ser gordinha)!
💁‍♀ Estar em condições físicas excelentes, com fôlego para brincar com seu filho e se sentir orgulhosa por isso!
😁 Ser mais feliz, quando você emagrece você para de se preocupar com a barriga e começa a viver mais a vida!
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Se você quer muito isso, comente "Eu quero"
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✨Clique link azul do meu perfil, acesse e se inscreva! A estratégia está lá -> @triturandogordura
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🛑 Ficará disponível para as primeiras 7 pessoas que acessarem!
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#receitasfitness #nutricionista #sucosdetox #comidacaseira #comidarica #comidanatural #comersaudável #emagrecercomreceitas #saudável #cozinhalowcarb #saudenoprato #comidasaudavel #alimentossaudaveis #nutricaoesportiva #escolhassaudaveis #dietasaudavel #comerlimpo #comidadobem #dietafit #comerbem #comersaudável #cozinhafit #mundofitness #lowcarbbrasil #lowcarbbr #sersaudavel #perderabarriga #emagrecercomsaude #emagrecerrapido #iifymgirls

Some weeks/ even days the waist just feels smaller & tighter than others 🙃

Your mind will constantly play tricks on you about how you feel and how you view your body but for me, the overriding motivation for me to work out comes from positive intrinsic feelings achievement/endorphin release 🙌🏼☺️

Whilst wanting to change physical appearance is obviously still a goal of mine, I try not to let this get in the way of the positive emotions going to the gym makes me feel💃🏽

My biggest advice to staying on track and feeling motivated is to focus in on the intrinsic reasons rather than just extrinsic motivators such as wanting to look a certain way💗

Does anyone else’s kitchen get this crazy when you meal prep? 😂 lunch for this week is turkey, couscous, chickpeas, and bell peppers 🤤

48g Carbs - 17.4g Fat - 35.3g Protein
200g Couscous
75g chickpeas
100g mixed bell peppers
5g salt-free butter
102g turkey breast
1tbs sunflower oil
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#weightloss #weightlossjourney #weightlosssupport #betterchoices #nevertoolatetostart #healthier #before #obesetofit #ladyboss #losingweight #weightlossdiary #weightlossmission #fit #fitness #fitnessmotivation #getfitordietrying #fitnessgirl #trying #iifym #iifymwomen #iifymgirls #macros #countingmacros #mealprep #preparation

Thank you Danielle for Reppin that "SQUAT RACKS" Tank Top.
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If you ain't got heart you ain't got shit.
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Step your soul up.
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Repost By @daniduro New @hawkfitnessapparel tank came in today. Just in time for tomorrow's squat rack session! 🍑🍑
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Get your Women's "SQUAT RACKS" Tri Blend Racerback Tank Top for only 24.99 with FREE Shipping on Domestic Orders!!!
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Click the link under our bio and get swagged up
http://www.hawkfitnesshf.com
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#teamzerofucksgiven #teamzero #zerofucksgiven #hawkfitnessapparel #hawkfitness #girlswithmuscle #girlswholift #BIGHFsupplements #fitnessmotivation #hiit #instafit #gym #cardio #nofucksgiven #crossfitgirls #iifym #savage #iifymgirls #fitfam #fitspo #health #glutes #fitness #idgaf #legday #HFAthlete #flexibledieting #crossfit #bodybuilding

My small Keto haul from @wholefoods last night 🙌 I LOVE Lily’s chocolate! Super excited to have the chips so now I can start making my fat bombs again. Also love @eatsmartsweets anytime I have a craving for gummies these are my go to!





#keto #ketosis #ketodiet #ketosnacks #lowcarb #lowcarbdiet #lowcarbsnack #chocolate #chocolatelover #darkchocolate #candy #gummies #highfatlowcarb #fatadapted #iifym #iifymgirls #fitfam #fitness #motivation #accountability #goals #summerbody @amazon #amazon #wholefoods #smartsweets

Haven’t had a crumpet / spread combo in a while! Went for caramel and double decker 🤤 the chunks in the double decker spread are so good 👌🏼👌🏼 ➖➖➖➖➖➖➖➖➖➖➖➖➖ #flexibledieting #iifym #iifymgirls #girlgains #foodblogger #healthy #fitspo #fitfood #fitfam #sodelicious #balancednotclean #eatclean #eatdirty #instaeats #instafood #foodlover #foodstagram #gains #foodiegram #yummy #bodybuilding #dietstartstomorrow #junkfood #treatyoself #foodie #crumpets #doubledecker #caramel

Plz follow like @ gymlover__ig

BULKING MACROS AND CUTTING MACROS
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Ok, here's a simple secret for bulking or cutting.
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If you want to bulk up, eat more food. If you want to cut, eat less food.
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Keep protein the same regardless of your goal, and train to get stronger in the gym regardless of your goal.
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It really is that simple.
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Post your current calories and protein requirements below, and tag a friend who is bulking or cutting.
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#bulking #cutting #macros #iifym #iifymgirls #flexibledieting #diet #dieting #bulkup #bulkingup

Can’t say I’ve been much of a 🐰cardio bunny🐰 since I discovered lifting weights. If there’s ever a zombie apocalypse, I’m definitely not going to survive 😂 But at least I’ll be a strong, muscly zombie, right? 💪🏼

The perfect breakfast to fuel a long ride, or a long workday. 🚴🏼👔💪 #ditchthespoon #MondayMotivation

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