188653 posts


"Hi typical kiah here, procrastinating my study (for my exam in 2 hours) by looking through photos and creating another transformation collage ๐Ÿค”โœŒ๐Ÿผ When I feel like I'm making 0 progress I have a look back to where I was 6 months ago and compare that with where I am today.. how much healthier, happier and stronger I am now is crazy ๐Ÿ’ช๐Ÿผ . ๐Ÿ“ธ Photo by @kiahfitnz .

1โƒฃ Follow us ๐Ÿ‘‰๐Ÿผ@healthy.weightloss.diet for more ๐Ÿ˜œ .
2๏ธโƒฃCheck Out my FREE REPORT ๐Ÿ‘‰๐Ÿผ( Link on my Bio @healthy.weightloss.diet ) to see "How To Lose Weight Fast And Safe" ๐Ÿ‹๏ธ .
3๏ธโƒฃ Comment and Tag a Friend if you like this Transformation.
Thanks โ™ฅ for follow Stepsโ€ผ . .
Just ๐Ÿ‘Œ Share Great Content ๐Ÿ’ชInspiring Transformations๐Ÿ‹
#weightlossmotivation #weightlosstransformation #fitmum #mummytummy #30secondtransformation #weighttraining #bodybeautiful #bodyconfidence #strongwomen #fitnessmotivation #lowcarb #mulheresquetreinam #girlgains #transformyourbody #fitdutchies #motivation #weightlosssuccess #cardioday #plantpower #doitanyway #teamskinny #healthynotskinny #reversedieting #flexibledieting

Macro-friendly COFFEE CAKE!!! ๐Ÿ˜๐Ÿ’ช๐Ÿคคyeth pleath... 7F/11C/10P per piece!! I think this is my new favorite recipe y'all ๐Ÿ™Œ Full recipe is up on AvatarNutrition.com as well as about 300 other exclusive high protein recipes by yours truly! ๐Ÿ˜˜Enjoy!! @avatarnutrition

๐ŸŒŸThere is nothing wrong with my body in the first picture but there was A LOT wrong with the way I was treating it physically and mentally ๐ŸŒŸPlease remember not to compare your body to mine or anyone else's. ๐ŸŒŸBut this is a great reminder that EATING MORE aka not restricting and NOT obsessing over exercise is NOT as bad as it seems ๐ŸŒŸCan you BELIEVE I was underfeeding myself and overexercising in the first pic yet I look "bigger" (not like that's a bad thing ๐Ÿ’๐Ÿผ๐Ÿ‘Œ๐Ÿผ). To NOW, I am eating like triple? quadruple? IDK the amount of food and weigh 10-15lbs MORE! It's all about slowly increasing food back into your diet and cutting back on cardio. (That's what worked for me) ๐Ÿฅ‘๐Ÿ”๐Ÿช๐ŸŒ๐ŸŽMy main workouts are lifting and my metabolism has BOOSTED ๐Ÿ”ฅsince. That means your body sends you more hunger cues because it's burning fuel like cray! Which is a good thing. Lifting changed my physique but more importantly my mindset ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐ŸผIf you're "doing everything right" and following every meal plan and workout guide but not seeing results, its most likely cause you're not eating enough. Why not FREE yourself ๐Ÿƒand relax a little when it comes to food? Your body NEEDS fuel if you want it to be strong and "toned". Just a little perspective ๐Ÿค”๐Ÿ˜‰Also, remember my healthy is different than yours. Physically and mentally. (p.s. The second pic was taken the morning after I had a McDonalds meal ๐Ÿ’๐Ÿผ๐ŸŸ๐Ÿ”) If you're struggling to find #BALANCE right now join ๐ŸŒธxogingy's self-love community on FB๐ŸŒธ and sign up for my newsletter in xogingy.com โœจ๐Ÿ’—#intuitiveeating #beforeandafter #girlswholift #motivation #antidiet #healthcoach #health #healthy #flexibledieting #gym #fitness #reversedieting #calories #food #mcdonalds #nojudgment #edrecovery #recovery #edwarrior

If you don't have a @crunchgym near you/don't go to one you're srsly missing out because these gyms are bomb for only $10/month. Like there's a turf in here. A TURF. nuff said. #notasponsoredpostijustreallylikethisgym

PS. Altitude update: I've been here for 9 days and I felt a lot better today in the gym. Still out of breath and weaker than normal but MUCH better than last week ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป still wondering when the bloody boogers are gonna stop though

Having the best day today ๐Ÿ˜
- yesterday I spent 4h talking to my best friend who I didn't talk to for a year and two months
- the weather is absolutely stunninggg
- finished my last partial exam of the year in 20 minutes ๐Ÿ’๐Ÿฝ
- helped someone in need (check my story!)
- I'm about to have pizza and nuggets with one of my best friends and then we are gonna tan in my swimming pool ๐ŸŒด
- I'm skipping class tomorrow ๐Ÿ˜œ
If you're having a bad day just know that you can change that in a second (check my story also for a video of stray dogs getting hugs omg ๐Ÿ˜ฉโค๏ธ), it really is all in your head! Everything will be ok, believe me ๐Ÿ™Œ๐Ÿฝ

Dirty Carb Club 4 lyfe ๐Ÿ˜Ž

Dirty and clean carbs have basically been an ongoing joke for us since we met. This is for all the fitness ladies and gents who avoid gluten, eat sweet potatoes instead of regular ones, brown rice instead of white rice, stress about insulin spikes and never experience the beauty of a perfectly toasted piece of bread. You're silly but we love you.

The next two weeks are about to be very stressful, but I am prepared. It is going to be filled with traveling, fun events, good food & good people ๐Ÿ’ƒ๐Ÿผ
The past few days I have been in a place of where I just needed to separate myself from my phone, those around me, etc. I just needed some time to reflect & get my mind right. Today, my mom and I went shopping, walked the whole city ( #cardio) and just enjoyed the day, which we do not get to do often together
Also, yes I am dieting & I took one bite of @psp_nyc pizza because #ICANEATTHAT & I can say it is officially TOP 3 in NYC ๐Ÿ•๐Ÿ•
๐Ÿ‘‰๐ŸผTip for those dieting: stay busy, surround yourself with people who support your goals & be strict as you can, but not restrictive. Enjoy your life & the people in it -
โ—๏ธQUESTIONโ—๏ธWhat is the challenge you are having if you are dieting? Is there a topic you would like me to discuss or more tips? Just let me know how I could be of value & I'll make it happen #flexiblefoodie โ€ข
#nutrition #diet #flexibledieting #iifym #iifymwomen #iifymouth #countingmacros #flexiblediet #ifitfitsyourmacros #intermittentfasting #flexibledieter #flexibleeating #pizza๐Ÿ• #dailypizza #lowereastsidenyc #nyceeeeeats #nycpizza #newyorkpizza #pepperonipizza #spoonfeed #pizzaparty #nycfoodie #madewell #allsaints #fitfoodie

the past few days i totally winged my macros- i've been out a lot annd while i could have planned out/packed food, i simply didn't. i went out to eat for pretty much all of my meals so obvi nothing was weighed or counted to the gram. i had coldstone. a sushiritto. froyo. a meal at texas roadhouse. chicken parm-- but i had these things in moderation; i was sure to fulfill my micro, protein, and fat requirements as best as i could.
there was a point not too long ago that i would have never done this; i needed to weigh every morsel of food i consumed. i needed to hit my macros perfectly. however, now that i'm comfortable with iifym/flexible dieting, i'm beyond happy to be at a place where i can go out and enjoy the foods i want without feeling guilty/binging. i know my body and have a general sense of what i need to be at my best. โ€ขโ€ขโ€ข
food and fitness CAN and DO coincide if you do it the right way. as with anything, balance is key. find yours and don't deprive yourself of the things you want in any context. life is far too short to miss out on things because you harbor faulty cognitions about the nature of what you must to do to achieve your goals- whatever they may be.

What happens when you don't really eat much throughout your day? You get to have fun at night, that's what ๐Ÿ™Œ๐Ÿป! This is 4 extra lean ground beef sliders stuffed with fat free feta cheese, then cooked to perfection. Piled those on whole wheat slider buns, a leaf of butter lettuce, and topped with a bit of garlic & herb mustard. Added a baked sweet potato spritzed with spray butter and a drizzle of @waldenfarmsinternational syrup for a touch of sweetness. Man, I'm counting down the days until my carbs go up enough again to enjoy meals like this on the regular ๐Ÿ™๐Ÿป.
#flexibledieting #flexiblefoodie #iifym #iifymgirls #macros #mymacrosplus #avatarnutrition #teamavatar #reversedieting #fitwomencook #food #foodpics #foodporn #callmechef #carbwars #gains #burgers #sliders #waldenfarms #eatwhatyoulove #strictnotrestricted #balancednotclean #dietingdoesnthavetosuck #sammyjomacrosmuscles


Where did the last 45 days go?! I just finished my last workout in Texas ๐Ÿ‹๐Ÿผโ€โ™€๏ธ Ready for my last day of class, graduation and then HOME for a few ๐Ÿ˜„๐Ÿ’•

Delayed af airport eating ๐Ÿ˜‘
It's always possible to find "macro friendly" options in the airport. My go-tos are usually beef jerky and Quest bars but there was a CPK here so I got the BBQ chicken salad and modified it a bit. I definitely asked for no tortilla strips but the universe wanted me to eat more carbs. #DCC

meal prepped my proteins today and made this veggie filled egg bake
has turkey, egg, swiss chard, mushrooms, onion, bell pepper, feta, an a small amount heavy cream

Babe throwing it down in the kitchen with her pasta! (Squash pasta) as you can tell we have a fire extinguisher in the kitchen just in case there's a fire ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #thatsbae #wifey #fitfam #gainz #reversedieting #flexibledieting #getbigordietrying #grind #iifym

Dude, is this real life? I am very excited and overwhelmed at the fact that De Novo Nutrition has welcomed me as an ambassador for quite possibly the best supplement company on Earth. Happy to rep regardless of an ambassador title or not. I only use stuff I believe in, all of their stuff is evidenced based, everything in their products has a purpose and is properly dosed. Full label disclosure, no proprietary blends, and no gimmicks. Furthermore, they aren't just a supplement company, they are committed to making the industry better with all that they do outside of supplements. You can literally just go to their website and learn a ton, you don't even have to buy anything just get your brain ready. But if you do buy something, please use my referral code: "eperezdn" so they know I sent ya ๐Ÿ˜‰ #denovonutrition @denovo_nutrition

When you want to partake in the #memorialday grilling festivities, but don't want to waste your carbs on just bread, you improvise ๐Ÿค“. Here is tonight's #postworkout #dinner of avocado & creamy Swiss hot dog ๐ŸŒญ roll-ups (on some @josephspitabread lavash bread) with a side of steamed green beans and some mini pretzels with a bit of dijon mustard for dipping ๐Ÿ˜‹. I'm all for #volumeeating any time, so what better way than with some holiday fare?
I hit #squats and #benchpress today and I'll be quite honest, it was hard AF to even get through that workout. I pretty much just had to zone out to get shit done, and it may not have been pretty, but it got done nonetheless. Life is not always rainbows ๐ŸŒˆ & unicorns ๐Ÿฆ„, but you make do, learn, and grow from experience.
#girlswholift #girlswhopowerlift #powerlifter #powerlifting #usapl #usapowerlifting #flexibledieting #flexiblefoodie #iifym #iifymgirls #macros #macrodieting #macrofriendly #mymacrosplus #avatarnutrition #reversedieting #fitwomencook #food #foodpics #eatwhatyoulove #strictnotrestricted #balancednotclean #dietingdoesnthavetosuck #sammyjomacrosmuscles

F L A P J A C K E D .
Whipped up some @flapjacked buttermilk pancakes yesterday morning and they were so yummy!
I popped some blueberries into the mix and topped with @mayversfood smooth peanut butter and sugar free raspberry jam as well as @waldenfarmsinternational pancake syrup ๐Ÿ‘Œ
MACROS for 2 serves pancake mixture and toppings
68C | 17F | 46P & 13 Fibre ๐Ÿ™Œ

5/28/17 - Sunday
Meals were on point yesterday! Felt full & satisfied, enjoyed my rest day, had a cozy & rainy afternoon doing laundry, and enjoyed thoroughly being in the middle of a 3-day weekend.
I took an IIFYM approach to my leftovers from my refeed which felt really good - couldn't let that go to waste!
I didn't exclude meal 5 - I just mislabeled my last last of the day. Got it all in in just 5 yesterday.
I had NO SUGAR CRAVINGS yesterday which surprised me given how much sugar I enjoyed during my refeed. Having a sweet potato waffle with berries and coconut may have staved off any cravings that might have otherwise shown up in the evening. It was SO GOOD.
#reversediary #reversediet #reversedieting #eatclean #iifym

Snack: Frozen protein cookies using fudge brownie protein powder, oatmeal, and guava jelly. Great way to finish off the parameters for the day. Delicious and dialed in to the gram. Find what works for you and get to work making some tasty progress. ๐Ÿ˜Š- @xjamathonx
#RelentlessDietetics #RelentlessEats #RDPreferred #RDApproved #weightloss #foodstagram #KasheyMethod #KasheyEffect #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood

@relentlessdietetics support, gluten free, and most importantly, a mom of 4 @jessica.jaynes shares a day showing how she finds balance between a life on the go and one on plan.โ €
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Snack: @halotopcreamery Black Cherry ice cream! It's no secret I enjoy sweet treats in the evening.. but here is a secret.. when you measure and manage your day based on your goals, you can plan for a sweet treat AND you can enjoy it without guilt.. okay maybe that's not such a secret anymore.. but man does making progress and following my plan taste good!!! โ € .โ €
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#RelentlessDietetics #RelentlessEats #RDPreferred #RDApproved #weightloss #foodstagram #KasheyMethod #KasheyEffect #diet #fooddiary #macros #weightlossjourney #losingweight #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #momstrong #fitstagram #fitfoodie #fitfood #glutenfreefitness #glutenfreeiifym

Finally found my way home post vacation ๐Ÿ˜ป
I had a whole workout planned, but I was so pumped (partly due to #ppk )to be back that I ended up doing all my favourite exercises ๐Ÿ˜‚

Go on in they said. The water is not bad they said. A quick douse and I was out as fast as I got in! Then I decided to reward myself with food lol.
#memorialdayweekend #merica #river #salmonriver #idaho #idahome #food #iifym #macros #balancednotclean #fitness #fitfam #fitnesslifestyle #girlswholift #reversedieting #teamgnc #gnclivewell #gnc #npc #npcbikinicompetitor

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