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#iifymwomen

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I missed #FlexFriday! ๐Ÿ˜ฑ๐Ÿ’ช๐Ÿป Thank goodness you can just plop down a hashtag all willy-nilly. ๐Ÿ˜ #youseewhatididthere When else can a gal pose like a wannabe bikini competitor without people throwing out, "that's not real, you're posing!" ๐Ÿ’ƒ๐Ÿป FYI: flexed, lax, posing... #itsallme ๐Ÿ˜˜๐Ÿ˜˜๐Ÿ˜˜ Happy flexing, friends! ๐Ÿ’๐Ÿป #builtbypowerlifting & #yogaeverydamnday & #carbs #lotsandlotsofcarbs

It's Saturday so I thought alcohol would be an appropriate topic for the day ๐Ÿ™†๐Ÿผ alcohol in low to moderate amounts doesn't have negative effects on body composition, if calories are controlled. You can still have a few drinks while reaching your fitness goals! If you are having larger amounts of alcohol, that is when it is going to impact body composition because it reduces muscle protein synthesis. Another reason it effects body composition is because of the calories. Even with a lighter alcohol, it still adds up quickly. If you're really trying to be careful and want to track your alcohol into macros, there is a way to do this. Alcohol has about 7 calories per gram, so there isn't a way to perfectly track it into your macros. (carbs and protein have 4 cals per gram, fat has 9 cals per gram. But there are a few steps you can take to estimate them so you can still make progress: .
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1. Figure out the number of calories in the drink you are consuming . .
2. If you are counting your alcohol calories as carbs, divide the number of alcohol calories by 4. This will roughly determine the grams of carbs you would be using up. For example, if your drink is 200 calories, you would divide it by 4 meaning that would be 50 g of carbs. If you wanted to use up fat macros instead, you would divide the calories of the drink (200) by 9 which is 22g of fat. .
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I'm not saying you have to do this every time you drink, it's really up to you! But this is a method that works if having a few drinks in moderation is something you do a little more frequently but still want to reach your goals ๐Ÿ˜Š

Kdyลพ jednou neodejdete od kadeล™nรญka s plรกฤem ๐Ÿ™๐Ÿป๐Ÿ‘Œ๐Ÿป
Dรญky @delikvent โค๏ธ #bejby #toniandguy ๐Ÿ’‡๐Ÿผ

Today is the final day of the #ifitfitsyourchallenge and we could not be happier with everyone's progress, both physically and mentally! For us, we have continued to have strength PRs in the gym while getting leaner, and this challenge has been part of our contest prep too ๐Ÿ”ช
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Ryan started at 218 lbs and is now at 207 lbs! His legs are staying much fuller this prep due to the high training intensity and volume of the challenge ๐Ÿ’ช๐Ÿฝ Ryan's goal was to bring up his posterior, and he definitely did just that but he won't show you his glutes ๐Ÿ˜
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I (Michelle) started off at 130 lbs, and am now at 121 lbs! I lost 10 lbs prior to this challenge so the weight loss has slowed down, but the fat loss has not ๐Ÿ‘Š๐Ÿฝmy lifts have all gotten stronger, particularly my deadlifts - I PRed last week at 230# for 3! My goal was to bring up my delts and back, and I feel I have done that as my delts have stayed much fuller this prep due to the training intensity and volume as mentioned earlier!
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We couldn't have done all of this without the consistent engagement and support of our amazing members who are always pushing us and each other! We are so incredibly proud of all of you, and we are excited to continue to progress together with all of our members โค๏ธ our mission is to always provide the utmost value to you, and we will continue to do so! We love you all!!
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IIFYMAPPAREL.com ๐ŸŒฑ๐ŸŒŽ
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#iifym #iifymprep #iifymgirls #iifymwomen #iifymcoach #onlinecoach #onlinecoaching #fitcouple #fitcouples #fitcouplegoals

No matter what you do you can never please everyone. There will always be someone who thinks you're either too much or not enough.
I've been skinny, I've been fat, and somewhere in between. I've posted progress pictures and had people tell me they liked me better before and guess what? I don't give two fucks, because I have NEVER done this for anyone else.
Some people may judge my cellulite when I rock a swimsuit at the beach. Some people may wonder why I wear a crop top to the store when I have loose skin or a toddler with me and guess what? I don't care because I don't dress for them.
You will never please everyone. Just worry about pleasing yourself. The right people will be attracted to your authenticity.

Nothin glamorous about shooting a scoop of preworkout straight to tha dome but sometimes, shits gotta get done. ๐Ÿ’ฅ๐Ÿค›๐Ÿฝ
@repp_sports REACTR has been a staple in my #preworkoutcocktail lately. Gives me the focus and energy I need to fuel my workout. ๐Ÿ˜คAlong with @nutrakey L-carnitine 3000 for that extra fat burn ๐Ÿ”ฅ๐Ÿ”ฅ
Both of these staples are apart of this months special, saving you ๐Ÿ’ฐ๐Ÿ’ฐplus an extra 30% off with my code MELVFIT๐Ÿ™Œ๐Ÿฝ
I show you how I mix these up on the IG story! Check it before time runs out!
HAPPY FRIDAY FIT FAMILIA!๐Ÿ™๐Ÿผ๐Ÿ’•
#reppsportsreactor#reppsports#nutrakey#septemberspecials

Last Lulu Challenge winner! โค๏ธ๐Ÿ™Œ๐Ÿผ๐Ÿ˜ @bridgetcunningham28 ... I was and am still blown away by her results!!!! Can't wait to see the 2 new winners on the "Double Lulu" in the next 30 days! ๐Ÿ™Œ๐Ÿผ... Last chance is tonight by midnight, to be eligible to enter! Use the code "lemons" to receive your 20% off of the coaching or cut programs. AND Good luck to all who have entered! You all are going to do amazing! #SOEXCITED

I think I am the only person that dresses super up for a meeting during the day thinking about going to dinner at night and then says "no dinner thanks" and finds herself super fancy for a super normal meeting ๐Ÿ‡

Here's my current physique update ๐Ÿ‘โ€๐Ÿ—จ
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In all honesty I haven't checked my progress via measurements / stats in well over a month.
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I had a lot of life changes this WHOLE year, and I feel I have made a 360โ€ข change with my mindset and my flexibility with training and nutrition.
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My #onlinecoaching has been focused on more challenges to give YOU ALL a lower cost option and an END GOAL... because to be honest, it's hard to stay motivated without one! -
My coaching that is customized with check ins also includes a weekly check in with your psychological well being (including sleep). Lord knows my personal sleep schedule has been all over the place! โœ–๏ธ We often forget how much stress, sleep, and general fatigue impacts our progress. -
I prefer a holistic approach to my clients - addressing all areas in their life! -
I have also been working on my health mentally and internally with choosing more healthy fats and fibers to improve my cholesterol. -
โœ”๏ธ My current #macros are 50g fat, 200g carbs, 150g protein 1850-1900 calorie range 5 days per week. 1-2 days per week I have a high carb day and/or untracked day. -
I am 33, 5'2", 112lb, waist 25", glutes 35". Yoga 2-4x week, lift 5-6 days, cardio 3 days. -
www.bshaefit.com ๐Ÿ–ค
* Next 4 week challenge launch sign up dates: 9/24-9/29 | challenge participation dates 10/9-11/5 โ€ข ๐Ÿ“More information on my website! -
๐Ÿ‘ป Snapchat: bshaefit
๐Ÿฃ Twitter: bshaefit -
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Follow my IG stories โฃ๏ธ
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#fitness #fit #iifym #flexibledieting #iifymwomen #iifymgirls #wbff #model #lifestylecoach #onlinecoach #teambshaefit #workout #motivation

MOST RECENT

This sounds about right...

Lazy supper to eat while studying: Tofu Miso Koyo ramen packed with organic mixed veggies, kale, and edamame, smothered in sriracha. .
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#iifym #iifymvegan #iifymwomen #iifymlifestyle #iifymvegetarian #vegan #vegetarian #ramen #veganramen #noodles #quickandeasy #kale #edamame #sriracha #frozenveggies #tofumiso

Wheatgrass and lemon shot ๐Ÿ‹๐ŸŒฑ Benefits:
๐Ÿ‹lemon- excellent source of vitamin C - aids in digestion
- natural detoxifier ๐ŸŒฑwheatgrass: contains all minerals & amino acids - also aids in digestion - helps purify body
Just to name a few benefits but the combo of the two are ๐Ÿ”ฅ not only are hitting macros important but micronutrients are JUST as important for a well functioning body. #health #bestself #iifym #iifymwomen #iifymlifestyle #iifymlife #weightlifting #weighttraining #strengthtraining #strongwomen #womenwithmuscles #womenwholift #momswholift #instafitness #instafit #flexibledieting #flexibleeating #flex #flexing #healthyliving #fitness #fit #fitnessmotivation #fitfam #juicer #omegajuicer

Saturday night ice cream cap! Home alone with Netflix, frozen yogurt and pjs ๐Ÿ™Œ๐Ÿป someone tell me how flexible dieting is not the best thing on earth โ˜บ๏ธ
Tim Hortons failed me by running out of apple fritters ๐Ÿ˜  but the silver lining was I could fit allll that chocolate frozen yogurt in ๐Ÿ’ƒ๐Ÿผ happy Saturday!

OMFG! This turkey burger is amazing and has 31 grams of protein (in the burger alone). Jesus take the wheel. ๐Ÿ˜๐Ÿ˜ #food #fit #burger #protein #iifymwomen #flexibledieting #carbs #delicious #foodporn

Sometimes you just need a date night with your fiancรฉ โค๏ธ

Who loves ๐Ÿ•
Healthy flatbread pizza with Walden Farms Bacon Ranch Dressing!
๐Ÿ“ท @kai_fit_la

Make sure your goals will be met this week, order NOW for pickup on Tuesday!

Menu can be found @ balanceMEbyHC.com

This client made incredible progress during her cut (swipe right) and I told her it was time to shift our focus from blasting through as much fat as possible to increasing muscle mass. She is KILLING it and I could not be prouder! Two month difference in these photos. Our VIP program is on sale this weekend. Visit the link in our bio or email malzisfit@gmail.com for details on any of our programs. #KingsCoaching

Cardio, pull-ups, and my yummy yummy Vegan shake. Put some PB2 in there. Haven't bought this stuff since 2012. The regular pb tastes better in my shakes, but oh well. Still decent.
#fitmom #fitfam #igfit #fitness #motivation #mom #saturday #quads #legs #baby #cute #love #iifymwomen #militarymuscle #workout #muscle #strong #shake #protein #fit #postworkout #run #kicks #train

Today is the final day of the #ifitfitsyourchallenge and we could not be happier with everyone's progress, both physically and mentally! For us, we have continued to have strength PRs in the gym while getting leaner, and this challenge has been part of our contest prep too ๐Ÿ”ช
-
Ryan started at 218 lbs and is now at 207 lbs! His legs are staying much fuller this prep due to the high training intensity and volume of the challenge ๐Ÿ’ช๐Ÿฝ Ryan's goal was to bring up his posterior, and he definitely did just that but he won't show you his glutes ๐Ÿ˜
-
I (Michelle) started off at 130 lbs, and am now at 121 lbs! I lost 10 lbs prior to this challenge so the weight loss has slowed down, but the fat loss has not ๐Ÿ‘Š๐Ÿฝmy lifts have all gotten stronger, particularly my deadlifts - I PRed last week at 230# for 3! My goal was to bring up my delts and back, and I feel I have done that as my delts have stayed much fuller this prep due to the training intensity and volume as mentioned earlier!
-
We couldn't have done all of this without the consistent engagement and support of our amazing members who are always pushing us and each other! We are so incredibly proud of all of you, and we are excited to continue to progress together with all of our members โค๏ธ our mission is to always provide the utmost value to you, and we will continue to do so! We love you all!!
-
IIFYMAPPAREL.com ๐ŸŒฑ๐ŸŒŽ
-
#iifym #iifymprep #iifymgirls #iifymwomen #iifymcoach #onlinecoach #onlinecoaching #fitcouple #fitcouples #fitcouplegoals

HELP!! I have a few events coming up (giving me the perfect excuse to buy a new outfit) I'm having trouble deciding between these three :SWIPEโžก๏ธ I'd love opinions on which one you all like best ๐Ÿ˜‰ .
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#fitmum#fitmumsofig#crossfitmum#healthymum#mumoftwo#mumoftwogirls#summershred#macrocounting#iifymwomen#balance#instagood#fitness#coffeeislife#asthetic#fit#gym#motivation#liftweights#eatfood#wannabelean#muscle#followme#fit

@Regrann from @alimentacaoflexivel - Queijo assado Lowcarb
Receita
Ingredientes:
400g de queijo muรงarela picado
2 ovos batidos
Para empanar:
๐Ÿ‘‰Passe na Farinha de coco
๐Ÿ‘‰Passe nos ovos batidos
๐Ÿ‘‰Passe na Farinha de linhaรงa
Modo de preparo
Asse em forno prรฉ aquecido baixo.
Pode untar a forma com azeite ou usar papel manteiga.
Asse por 8 minutos dos dois lados atรฉ ficar douradinho.
@dinafocada .
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#dietaflexivel #dietaflexible #iifymbrasil #iifym #cabenosmacros #iifym #iifymwomen #flexibledieting #dietasemsofrer #saude #viverbem #saudavel #motivation - #regrann

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