#iifymwomen

MOST RECENT

Sushi 🍣🍤🍱 Weekend! Still celebrating my first bikini contest👑
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Traveling to Dubai for the show then settling back home with work & the usual routine while trying to recover from the prep stress & tiredness hasn’t been the easiest thing to do!
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Catching up with work & taking in new clients was the first thing I did! Since I LOOOVE 😍 what I do, I was TOO excited to start new transformation projects ✨
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Not the smartest move to do directly post show without taking real break/relaxation time 🤦‍♀️🤷‍♀️but O-well...
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At least, I got @peterbond.nl feeding me sushi two days in a row 🥳🤩
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Now back to work 😬 It’s Sunday which means clients checkins & follow-ups on their nutrition & training programs 🙌
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Let me help you transform your life one step at a time 💎
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#nutrition #nutritionist #personaltrainer #training #progresspics #diet #dietplan #macros #iifym

Don’t let our faces fool you, we’re the happiest.

Buongiorno a tutti! Oggi partecipo al contest indetto da @italyquitsugar e @risomelotti😍. Ho realizzato delle vere e proprie Coccole autunnali di riso e mais con gocce di cioccolato fondente, ideali da sgranocchiare sul divano davanti al camino con una tazzona di te’ caldo☺️. Bando alle ciance, ecco la mia ricetta:
150g farina di riso integrale
150g farina di mais fioretto
70g zucchero canna integrale
60ml olio semi di girasole
90ml latte di mandorla senza zucchero
1/2 bustina di lievito
Scorza di limone non trattato.
Invito @martifitlife e @fit.bushi a partecipare a questo contest autunnale :) provate anche voi a realizzare una ricettina autunnale con l’ausilio della farina di riso 🍚
#risomelotti#r#italyquitsugar #coccolediriso #farinadiriso #contest #biscottiautunnali #autunno #biscuits #biscottifit #fit #healthyfood #healthybreakfast #healthylifestyle #healthyrecipes #iifym #iifymgirls #iifymwomen #iifymrecipes #iifymitalia #iifymgirls #cleardiet #dieta #diet #autumnmelotticontest

Have you gone to the grocery store without a plan, or even worse, when you’re hungry!? You know how it goes.. you get home, $200 later and you end up with ton of crap you don’t need/want in your house if you’re trying to lose weight.

🎈If you’re meal prepping this weekend and need a game plan for the grocery store, I got ya covered! I typically buy the same 20-30 things every week cause 1) I’m lazy 2) I eat the same things most days and 3) it saves me time/energy.

🐠PROTEIN: aim for mostly low fat options
•skinless chicken breast
•extra lean ground beef/turkey instead of 80/20.
•1/2 cup egg whites + 1 egg instead of 3 whole eggs.
•white fish instead of fattier fish like salmon.

🥜HEALTHY FATS: eat these! just keep an eye on portion sizes b/c they are higher calorie.
•avocado
•seeds, nuts
•cheese
•salmon

🥔CARBS (starchy): eat these! a fistful w/ each meal is a good place to start. males eat 2 fists.
•all kinds of potatoes
•quinoa, white rice, brown rice, couscous, farro
•beans, chickpeas
•corn, peas, carrots

🥗CARBS (fibrous): load up on these low calorie goodies to eat more food volume.
•cauliflower, broccoli, squash, zucchini
•cucumbers, tomatoes, peppers, mushrooms, onions

🥗FLAVORINGS/HEALTHY SWAPS:
•Aim for spices/herbs/seasoning instead of marinades (they have tons of extra calories)
•Don’t drink your cals: opt for water, tea, coffee, seltzer
•Cooking spray, not olive oil (huge calorie saver)
•Protein powder w/ minimal carbs/fats
•PB2 in place of nut butter as a lower fat option 🌟 If you’re doing some grocery shopping today, I hope this helped you! Bookmark to save for later :)
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Follow @officialworkoutindia
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By @saltylifts
#mealprep #onlinefitnesscoach #fatlosshelp #mealprepsunday #mealplan #groceryshopping #groceryhaul #healthylifestyle #mealplanning #fatlossjourney #mealprepping #healthyhabits #healthymeals #trackingmacros #iifymwomen #weightlossdiary #foodjournal #bostonfoodies #preparedmeals #eatingwell #eatinghealthy #mealpreplife #highprotein #lowcarb #nutritioncoach #nutritiontips #flexibledieting #g

-Enthält Werbung-
Auf zum Cardio! 💪

Happy Sunday 💥

Website: www.squaterella.co.uk 👑

[Slimming World Selling You False Promises?] Got a system or plan that works for you?

You're winning.

I'm an advocate of finding out an individuals preference, lifestyle, and applying the necessary restraint, and restriction to get them towards their goals with as little effort as possible, in a safe manner.

I do however have some big issues with Slimming World.

1. Is your leader a qualified professional? do you receive personal attention? can they provide you with actionable value that takes into consideration lifestyle, health, and goals? do they profit from selling Slimming World products to you? do you even need them?
2. Syns. I hate this word. As I mentioned above, I like to create environments where people can enjoy the foods they love. Labelling a food bad or 'syn aka sin', In my opinion, starts you off on the wrong foot and potentially reinforces negative emotions towards foods. Something that sound getting addressed, not made worse.
3. Free foods. What the f**** is this about? the country is in an obesity epidemic.... why? because we're eating too much for our requirements. So just because it's 'free' doesn't mean it doesn't contain calories. This point is completely flawed and could even lead to weight gain. To the people who've followed me for a while, you know the score. If you want to lose weight, you put fewer calories in.
So we've got syns, free foods, healthy extra, A & B etc... I've had clients tell me it's taken them 1 - 3 months to even get their head around all the systems they have. Within that time I could have potentially helped you achieve your goal!
Have you tried Slimming World?
What was your experience, let me know in the comments below⬇
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@leebearleyfitness
lee@leebearleyfitness.co.uk
www.leebearleyfitness.co.uk
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#stronglady #ladieswholift #weightlossjourney2018 #weightlosstips #loseweight #gettingfitter #fatburning #nutritioncoach #toneup #weightlosshelp #fatlossjourney #caloriedeficit #countingcalories #iifymwomen #healthyhappylife #goalsaf #flexiblediet #caloriesincaloriesout #dieting #peterborough #girlsgonestrong #healthynutrition #onlinecoach #evidencebased #macros #slimmingworld

THE DIFFERENCE BETWEEN GAINING AND LOSING FAT
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There’s this idealistic idea that anyone can intuitively eat for fat loss by eating healthfully and I just want to illustrate how this is and isn’t possible.
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If you look at both plates side by side you can see that there’s extra egg, avocado and spread on the toast for the fat gain, I mean muscle gain meal😂.
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The difference is fairly clear when you have a side by side comparison like that. .
But what if you didn’t?
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Be honest, would you really be able to look at the muscle gain plate and say it’s 720 calories?
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The total difference in calories is 380 and that’s just for one meal!
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Imagine intuitively overeating for 3 meals a day?
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Oh wait...😂
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If you intuitively ate yourself fat then you’re probably not going to intuitively eat your way to not being fat because you don’t have the attributes and skills to do so.
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What attributes and skills do you need?
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Normal appetite and hunger signalling and experience or knowledge of the nutritional value of all the foods you eat. As well as all the habits that go into putting it all together.
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How can this be achieved?
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The fastest way IMO, is by learning through tracking your calories and macros, so you know what’s what.
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That way you would know the spread on the toast can contribute an additional 80-120 calories depending on how thick you spread it on or the avocados and whole eggs can be quite calorie dense.
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Simple, not easy and requires more effort than intuitive eating but of course, tracking isn’t for everyone.
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If calorie and macro tracking leads to obsessive behaviour I don’t recommend it.
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I’m all for intuitive eating but only once you have all the things I mentioned above nailed. .
Tag an intuitive eater.
📷@meowmeix

#intuitiveeating #fatloss #fatlossjourney #dietmode #caloriecountinguk #caloriecountingdiet #caloriecounting #caloriesincaloriesout #iifymwomen #iifymgirls
credit - @petersoonfit

Boooom dia com esse Texto da @pauladietaflex que me descreveu muito bem! Foram anos da minha vida, cheios de restrição e paranoias desnecessárias! Chega de terrorismo e bora viver! A vida é linda e rápida demais pra gente ficar perdendo tempo com coisas bobas! Vamos ter uma vida saudável SIM, mas não apenas na alimentação, vamos ser saudáveis na mente!😉😉💪👊
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🤐O que você não pode comer?
😈Eu me restringi por muito muito tempo. Creio que passei 8 anos em restrição. Eu comia uma variedade de 5 alimentos ao todo. Uma tortura! Loucura!
😀Quando comecei a contar macros e aderi à flexibilidade, inseri vários alimentos que antes eram proibidos, e aos poucos, comecei a perceber o que era bom ou ruim para o funcionamento do meu corpo. 😐Notei que toda vez que comia pimentão, batata doce 🍠 ou 🍐 pêra, meu estômago reclamava... 🤢
😃Por outro lado, descobri maravilhas! Leite de coco 🥥 , aveia e maçã 🍎 me fazem um bem danado. Meu corpo agradece todos os dias!
🤐Não há restrições de alimentos na dieta Flexível, claro. Entretanto, ver o que funciona ou não pra você, é fundamental para seu progresso. 🦋Só você deve ser responsável pelo o que come. Saber fazer escolhas é fundamental!
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼Conte-me! Quais alimentos você pode ou não pode comer?
❤️Beijos
Paula🦄
#vidasaudavel #nutricaocomamor
#flexibledieting #dieta #dietaflexivel #flexiblediet #dietaflexivelbrasil #iifymbrasil #iifymwomen #iifymgirls #iifym #healthylifestyle #saude #dieta #nutricaosemterrorismo #dietasemsofrer #receitasdasara #receitasfit #fitness #cabenosmacros #comidasaudavel #vidasaudavel #lowcarb #jujunorremose #calories #cabenosmacros #lowcarbbrasil #comidadeverdade #comida #healthylifestyle #healthy #fit #vidasaudavel #comidadeverdade #nutricao

✖ G R I N D ✖

Been working on cleaning up my diet post Thailand. So far so good. BW is 73.5KG, down from 77.5kg 5 weeks ago when I got back from two weeks of cocktails and beach swims. So happy to be back in a routine.

Macros are P 155g C 230g F 55g. 2000 cal is hardly a "diet" but it's working. Training 5x a week on the @hybridperformancemethod Hybrid Powerlifting program plus and 60 min LISS cardio per week.

Excessive cardio and starvation diets are for suckers.
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#me #sundayvibes #sundayfunday #workoutmotivation #fitnessmotivation #macros #iifym #iifymgirls #iifymwomen #flexibledieting #hybridperformancemethod #powerlifting #kongcretenutrition #flagnorfail #gym #squat #quads #fit #igfitness #fitspo #strong #diet #selfcare #gymlife #deadlift #cardio #calories #carbs #2018

-Enthält Werbung-
Guten Morgen 🤗
Bevor es zum Cardio geht, wird zuerst gefrühstückt. Da ich morgens selten Hunger habe, fällt das Frühstück meistens kleiner aus. Auch vor dem Sport sollte man nicht extrem viel essen.
Heute gibt es den Proteinpudding in Schoko und die erste Tasse Kaffee ☕
Schönen Sonntag an alle! Genießt ihn! 💜

I love flexible dieting! I had this bomb sandwich.. some fries. And ranch. And I still hit my numbers today and had extra to spare 🙌 * I removed the top of the croissant off so only had half the croissant even though I could’ve had the whole thing. I didn’t even miss it. and I chose Diet Coke over wine. Saving even more of my daily calories. So good. Don’t deprive yourself. Fit it in! #iifym #macrocounting

“I am brave, I am bruised, I am who I’m meant to be...this is me” ~the greatest showman🎤🎼 #shadows #blackandwhite #pensive #mood #sundaze #sunday #sleepysunday #curls #waves #longhair #photoshoot #fitness #fitchick #leangains #outline #iifymwomen #boudoir

He made me Hawaiian chicken sliders! Don’t they just look like a dream?! 😍
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What’s an amazing meal someone has made for you?
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#HawaiinChickenSliders #AnniversaryDinner #CandleLit

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