#flexibledieting medias

Photos

Arms,  Abs  N' Kayaks ๐Ÿ’ช  Got lots of opportunities for exercise when we went to Dominican Republic! Loved every bit and never felt guilty when treating myself. I love staying active on vacation cauz it keeps me feeling happy and full of energy ๐Ÿ˜„๐ŸŒด๐ŸŒบ๐Ÿ #fitgirl #healthyeating #flexibledieting #vacation #fitlife #happy #trainhard #bestrong  #beyou
I need to stop taking the same selfies lol
I need to stop taking the same selfies lol
You are what you eat ๐Ÿ”nutrition is paramount to reaching fitness and health goals. Your body needs to be fed. Under eating is detrimental to muscle recovery and growth, so don't cheat yourself and eat that protein! And balance your macros the way your body thrives ๐Ÿค“ tonight for dinner I baked roasted asparagus, cherry tomatoes, Brussel sprouts and chicken. Who else loves brussel sprouts?!? I had them for the first time this weekend and for sure will probably be obsessed with them for awhile. Here's to a week of staying on track and making progress ๐Ÿ‘Š๐Ÿผkitchen lighting on point ๐Ÿ˜ซtake this photo as proof that I don't have abs all day, only in the morning when dehydrated ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ . . . . #fit #fitness #iifym #food #foodie #nutrients #wholefood #gains #foodisfuel #eattogrow #macros #flexibledieting #health #healthylifestyle #eatclean #trainsmart #lifestyle #girlswholift #girlswithmuscle #niketraining #diet #lean
You are what you eat ๐Ÿ”nutrition is paramount to reaching fitness and health goals. Your body needs to be fed. Under eating is detrimental to muscle recovery and growth, so don't cheat yourself and eat that protein! And balance your macros the way your body thrives ๐Ÿค“ tonight for dinner I baked roasted asparagus, cherry tomatoes, Brussel sprouts and chicken. Who else loves brussel sprouts?!? I had them for the first time this weekend and for sure will probably be obsessed with them for awhile. Here's to a week of staying on track and making progress ๐Ÿ‘Š๐Ÿผkitchen lighting on point ๐Ÿ˜ซtake this photo as proof that I don't have abs all day, only in the morning when dehydrated ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ . . . . #fit  #fitness  #iifym  #food  #foodie  #nutrients  #wholefood  #gains  #foodisfuel  #eattogrow  #macros  #flexibledieting  #health  #healthylifestyle  #eatclean  #trainsmart  #lifestyle  #girlswholift  #girlswithmuscle  #niketraining  #diet  #lean 
Good gracious I am SO over being sick! Seriously?! Who has time for being sick?!๐Ÿ˜ญ However, I haaaave been using my time wisely working from the couch the last 6 hours ๐Ÿ’ป๐Ÿ“š๐Ÿ“ My to do list mighhhht still have a to do list, but I'm crossing things off slowly but sure!๐Ÿ–ค I'm officially caught up on emails, new client programs, and almost done with my ๐Ÿ’Š Supplement Strategizing guide because I have received so many emails regarding "what do I really need and why?!"๐Ÿค“ ALSO โ˜๐ŸผThank you soooooo much to everyone who has ordered a copy of my ebook! #TGIM If you have any questions regarding supplements, nutrition, joining my private Facebook group challenge, or one on one coaching PLEASE email me!๐Ÿ’Œ ms.jennasummers@gmail.com
Good gracious I am SO over being sick! Seriously?! Who has time for being sick?!๐Ÿ˜ญ However, I haaaave been using my time wisely working from the couch the last 6 hours ๐Ÿ’ป๐Ÿ“š๐Ÿ“ My to do list mighhhht still have a to do list, but I'm crossing things off slowly but sure!๐Ÿ–ค I'm officially caught up on emails, new client programs, and almost done with my ๐Ÿ’Š Supplement Strategizing guide because I have received so many emails regarding "what do I really need and why?!"๐Ÿค“ ALSO โ˜๐ŸผThank you soooooo much to everyone who has ordered a copy of my ebook! #TGIM  If you have any questions regarding supplements, nutrition, joining my private Facebook group challenge, or one on one coaching PLEASE email me!๐Ÿ’Œ ms.jennasummers@gmail.com
Because it's Monday which means ya do weird shit like sit on a desk and flex ๐Ÿ’ช โž–โž–โž–โž–โž–โž–โž–โž–โž– #fitchick #fitness #gym #workout #mondaymotivation #monday #grind #flex #muscle #iifym #flexibledieting #girlswholift #girlswithmuscle #strong #weightlifting #lean #gains #athlete #fitnessjourney #fitspo #fitlife #back #shoulders
Mindset is everything! If think you can't you won't get any where. Believe you can you will reach your goals! #postivevibes #motivationmonday #postivethinking #fitnessaddict #fitfam #fitspo #gymrat #flexibledieting #iffym #goals #noexcuses #gymlife #gymmotivation #fitnessmotivation #fitnessjourney
#gainingweightiscool Yes. Yes it is... ~  2013 vs 2016 ~  58kgs vs 72kgs ~  Starving, dehydrated, obsessed OompahLoompah vs Happy, well fed, strength-chasing, self-love warrior ๐Ÿ’ช๐Ÿผ
#gainingweightiscool  Yes. Yes it is... ~ 2013 vs 2016 ~ 58kgs vs 72kgs ~ Starving, dehydrated, obsessed OompahLoompah vs Happy, well fed, strength-chasing, self-love warrior ๐Ÿ’ช๐Ÿผ
Someone once told me to draw a heart and all the things I love inside of it. I drew a drumstick because fried chicken holds a special place โค๏ธ Champy's Fried Chicken. Best I've had outside of home cooked fried chicken! #chicken #friedchicken #iifym #flexibledieting
Someone once told me to draw a heart and all the things I love inside of it. I drew a drumstick because fried chicken holds a special place โค๏ธ Champy's Fried Chicken. Best I've had outside of home cooked fried chicken! #chicken  #friedchicken  #iifym  #flexibledieting 
Dusting off the ๐Ÿ•ธ๐Ÿ•ธ๐Ÿ•ธ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– Coached by @carleeacevedofuller Knee sleeves @wodbottom  Sports bra @thechestee Booty @theasswod  Struggling with ankle mobility due to the scar tissue built up so I can't wait to get to @adriana_kaible this week at @flexation_ for grasting!!
Dusting off the ๐Ÿ•ธ๐Ÿ•ธ๐Ÿ•ธ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– Coached by @carleeacevedofuller Knee sleeves @wodbottom Sports bra @thechestee Booty @theasswod Struggling with ankle mobility due to the scar tissue built up so I can't wait to get to @adriana_kaible this week at @flexation_ for grasting!!
I find joy in doing the impossible. ๐ŸŒฟ
I find joy in doing the impossible. ๐ŸŒฟ
Meal prep!! Pasta made with chickpea noodles, chicken and shrimp fried "rice" (cauliflower), and sweet potatoes. Disclaimer: I love carbs. To me rice isn't that filling, so I've subbed it out with cauliflower. I just like to feel my carb macros with fruit and sweet potatoes... and bread ๐Ÿ˜. #mealprep #foodie #girlswhocook #carbs #girlswholift #iifym #iifymgirls #iifymwomen #flexible #flexibledieting #macros #fit #fitgirl #fitlife #fitgirls #health #fitness #exercise #workout #healthyeating #happyeating #lunch #dinner
Meal prep!! Pasta made with chickpea noodles, chicken and shrimp fried "rice" (cauliflower), and sweet potatoes. Disclaimer: I love carbs. To me rice isn't that filling, so I've subbed it out with cauliflower. I just like to feel my carb macros with fruit and sweet potatoes... and bread ๐Ÿ˜. #mealprep  #foodie  #girlswhocook  #carbs  #girlswholift  #iifym  #iifymgirls  #iifymwomen  #flexible  #flexibledieting  #macros  #fit  #fitgirl  #fitlife  #fitgirls  #health  #fitness  #exercise  #workout  #healthyeating  #happyeating  #lunch  #dinner 
Home made macro friendly cinnamon muffins. Rounded macros are 7P,10C,1F, 75 calories for one. Preheat the oven to 400 degrees and bake for 15 mins in a sprayed pan. Mix the following ingredients: -1 cup Greek yogurt (I used coconut dan on light and fit-80cal) -183g unsweetened applesauce (1 1/2c) -120g oats (1 1/2c) -2 egg whites (92g) -1 tsp cinnamon -1 tsp baking powder -45g protein powder ( I used @nutrakey vanilla isolate)  I made 12 muffins and filled the pan 3/4 of the way.  #iifym #flexibledieting #muffins #cinnnamon #protein #proteinmuffins #bodybuilding #iifymwomen #food #foodie #foodgram #proteinrecipe #lowcarb #lowcarbdiet #lowcarbrecipes #lowfat #lowfatdiet #lowfatrecipes
Home made macro friendly cinnamon muffins. Rounded macros are 7P,10C,1F, 75 calories for one. Preheat the oven to 400 degrees and bake for 15 mins in a sprayed pan. Mix the following ingredients: -1 cup Greek yogurt (I used coconut dan on light and fit-80cal) -183g unsweetened applesauce (1 1/2c) -120g oats (1 1/2c) -2 egg whites (92g) -1 tsp cinnamon -1 tsp baking powder -45g protein powder ( I used @nutrakey vanilla isolate) I made 12 muffins and filled the pan 3/4 of the way. #iifym  #flexibledieting  #muffins  #cinnnamon  #protein  #proteinmuffins  #bodybuilding  #iifymwomen  #food  #foodie  #foodgram  #proteinrecipe  #lowcarb  #lowcarbdiet  #lowcarbrecipes  #lowfat  #lowfatdiet  #lowfatrecipes 
I have been really fortunate to have great friends helping this channel grow. I put in a lot of work planning/filming/editing these videos and it means a lot to have you check them out, share them and provide feed back. I know there's a super long way to go, but I love the progress we've made together thus far. The channel link is now www.youtube.com/mattymastro which is also cool ๐Ÿ˜Œ. I see a lot of great things coming in the near future and I appreciate the help you have given me! #fitnesslife #bodybuilder #powerlifting #2017 #fitfam #fitspo #igfit #instagym #youtube #youtubechannel #bodybuilding #classicphysique #iam1stphorm #leigonofboom #tndo #mensphysique #bodybuildingmotivation #fitnessmodel #bodypositive #Flexibledieting #FitFood #gymvideo #squad #gymmeme #gymrat #ironaddict
I have been really fortunate to have great friends helping this channel grow. I put in a lot of work planning/filming/editing these videos and it means a lot to have you check them out, share them and provide feed back. I know there's a super long way to go, but I love the progress we've made together thus far. The channel link is now www.youtube.com/mattymastro which is also cool ๐Ÿ˜Œ. I see a lot of great things coming in the near future and I appreciate the help you have given me! #fitnesslife  #bodybuilder  #powerlifting  #2017  #fitfam  #fitspo  #igfit  #instagym  #youtube  #youtubechannel  #bodybuilding  #classicphysique  #iam1stphorm  #leigonofboom  #tndo  #mensphysique  #bodybuildingmotivation  #fitnessmodel  #bodypositive  #Flexibledieting  #FitFood  #gymvideo  #squad  #gymmeme  #gymrat  #ironaddict 
It's not about bragging.ย ย It's not about boasting.ย ย It's about showing the world anything you want in life is possible.ย ย You just have to go get it.ย @suckitupfitness  #suckitupfitness #nevergiveup #mondaymotivation
It's not about bragging.ย ย It's not about boasting.ย ย It's about showing the world anything you want in life is possible.ย ย You just have to go get it.ย @suckitupfitness #suckitupfitness  #nevergiveup  #mondaymotivation 
SPRING BREAK PREP CLASSES OPEN NOW Exclusively at @blacksburgboxingandfitness I will be coaching private 7 week small group classes! SAVE up to $50๐Ÿ’ธ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHO?๐Ÿคท๐Ÿผโ€โ™‚๏ธ ๐Ÿ™‹๐Ÿผโ€โ™‚๏ธ๐Ÿ™‹๐Ÿผ๐Ÿ™‹๐Ÿฝ๐Ÿ™‹๐Ÿป You and four or more friends! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHAT?๐Ÿ‘Š๐Ÿฝ๐Ÿ’ฅ One hour of the most fun and intense circuit training full body workout! Oh and you get to punch stuff (and me) as hard as you can! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHEN?๐Ÿ“† Once. Twice. Three times a week. Whenever you want!  I will work directly with you to find when works best each of the 7 weeks! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHERE?๐Ÿช Blacksburg Boxing and Fitness: 115 South Hill Dr. Blacksburg, VA (just behind the south main auto shop) โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHY? ๐Ÿ”ฅ Get shredded, toned, lean, cut, fit! Look your absolute best ever! ๐Ÿ‘€ Make "serious gains" as seen above๐Ÿ’ช๐Ÿฝ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” HOW? ๐Ÿ“ง๐Ÿ“ฒ Contact me today! Call or text, DM, email, or through my website (link in bio) ๐Ÿ’ฐ Prices dependent on class size and frequency of classes (1x, 2x, or 3x per week). โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐Ÿ”ถSYLLABUS WEEK SPECIAL๐Ÿ”ถ New Trainees $5/ person per class all week *minimum 3 people per class*
SPRING BREAK PREP CLASSES OPEN NOW Exclusively at @blacksburgboxingandfitness I will be coaching private 7 week small group classes! SAVE up to $50๐Ÿ’ธ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHO?๐Ÿคท๐Ÿผโ€โ™‚๏ธ ๐Ÿ™‹๐Ÿผโ€โ™‚๏ธ๐Ÿ™‹๐Ÿผ๐Ÿ™‹๐Ÿฝ๐Ÿ™‹๐Ÿป You and four or more friends! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHAT?๐Ÿ‘Š๐Ÿฝ๐Ÿ’ฅ One hour of the most fun and intense circuit training full body workout! Oh and you get to punch stuff (and me) as hard as you can! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHEN?๐Ÿ“† Once. Twice. Three times a week. Whenever you want! I will work directly with you to find when works best each of the 7 weeks! โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHERE?๐Ÿช Blacksburg Boxing and Fitness: 115 South Hill Dr. Blacksburg, VA (just behind the south main auto shop) โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” WHY? ๐Ÿ”ฅ Get shredded, toned, lean, cut, fit! Look your absolute best ever! ๐Ÿ‘€ Make "serious gains" as seen above๐Ÿ’ช๐Ÿฝ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” HOW? ๐Ÿ“ง๐Ÿ“ฒ Contact me today! Call or text, DM, email, or through my website (link in bio) ๐Ÿ’ฐ Prices dependent on class size and frequency of classes (1x, 2x, or 3x per week). โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” ๐Ÿ”ถSYLLABUS WEEK SPECIAL๐Ÿ”ถ New Trainees $5/ person per class all week *minimum 3 people per class*
Is if sad that trying to take this was harder than my actual workout? ๐Ÿ˜ถ
Is if sad that trying to take this was harder than my actual workout? ๐Ÿ˜ถ
So much green ๐Ÿ˜ sweet chili salmon with brown rice, edamame, carrots, and a buncha scallions and cilantro ๐Ÿ‘Œ๐Ÿผ #macros #flexibledieting #flexiblelifestyle #eatyourveggies #foodforfuel
Mail call from @lennyandlarrys right in time for my road trip!  These are the best cookies around for those with food allergies or an active/healthy lifestyle!  20% off all cookies today just use the link in my bio to purchase... ๐Ÿ˜Š๐Ÿช๐Ÿ‘Œ๐Ÿป โ€ข โ€ข โ€ข #lennyandlarrys #teamLL #love #cookies #yum #nomnom #cookiemonster #gains #fitfam #instalike #yummy #chocolate #food #foodie #foodporn #healthy #eats #snacks #fitness #instafit #iifym #flexibledieting #onsale #special #igers #doubletap #like #comment #follow #potd
Mail call from @lennyandlarrys right in time for my road trip! These are the best cookies around for those with food allergies or an active/healthy lifestyle! 20% off all cookies today just use the link in my bio to purchase... ๐Ÿ˜Š๐Ÿช๐Ÿ‘Œ๐Ÿป โ€ข โ€ข โ€ข #lennyandlarrys  #teamLL  #love  #cookies  #yum  #nomnom  #cookiemonster  #gains  #fitfam  #instalike  #yummy  #chocolate  #food  #foodie  #foodporn  #healthy  #eats  #snacks  #fitness  #instafit  #iifym  #flexibledieting  #onsale  #special  #igers  #doubletap  #like  #comment  #follow  #potd 
I never lift at the gym when it's crazy busy...I'm in and out before the sun even rises! Today was an exception ๐ŸŒค๐Ÿ˜ฒI slept in a bit and went when it was a little busier. It wasn't until today that I realized the guy who had been hitting on me...or rather, bothering me, hadn't been around to interrupt me in weeks! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป Don't get me wrong, in the beginning it was flattering to have him ask me about my workouts and what I do for work buttttt once it got to the point where I felt him in the background waiting for me to finish a set I quickly became annoyed having to take out my headphones to have a conversation that I didn't have time for. Who else is with me!? When the headphones ๐ŸŽง and permanent mean girl face ๐Ÿ’๐Ÿป are on don't.speak.to.me. ๐Ÿ‘๐Ÿป๐Ÿ’ฏ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ Its nothing personal...it's just the only time I get uninterrupted me time ๐ŸŽค
I never lift at the gym when it's crazy busy...I'm in and out before the sun even rises! Today was an exception ๐ŸŒค๐Ÿ˜ฒI slept in a bit and went when it was a little busier. It wasn't until today that I realized the guy who had been hitting on me...or rather, bothering me, hadn't been around to interrupt me in weeks! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป Don't get me wrong, in the beginning it was flattering to have him ask me about my workouts and what I do for work buttttt once it got to the point where I felt him in the background waiting for me to finish a set I quickly became annoyed having to take out my headphones to have a conversation that I didn't have time for. Who else is with me!? When the headphones ๐ŸŽง and permanent mean girl face ๐Ÿ’๐Ÿป are on don't.speak.to.me. ๐Ÿ‘๐Ÿป๐Ÿ’ฏ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ Its nothing personal...it's just the only time I get uninterrupted me time ๐ŸŽค
Middle back thickness is coming along nicely๐Ÿ’ช๐Ÿผ
Middle back thickness is coming along nicely๐Ÿ’ช๐Ÿผ
Workouts have switched to the evenings for a while due to the hubby's work schedule so.... that means my dinner is also my post workout meal and I get to have 2/3 of this delicious piece of heaven as part of my meal! ๐Ÿ™Œ๐Ÿป๐Ÿ˜ #winning #macros #iifym #flexibledieting #postworkout #healthyeating #bodybuilding #offseason #figurecompetitor #girlswholift #girlswithmuscle #strongwomen #strongmindstrongbody #fitnessjourney #fitspo #fitmom #fitfam #realfit #liverealfit
Workouts have switched to the evenings for a while due to the hubby's work schedule so.... that means my dinner is also my post workout meal and I get to have 2/3 of this delicious piece of heaven as part of my meal! ๐Ÿ™Œ๐Ÿป๐Ÿ˜ #winning  #macros  #iifym  #flexibledieting  #postworkout  #healthyeating  #bodybuilding  #offseason  #figurecompetitor  #girlswholift  #girlswithmuscle  #strongwomen  #strongmindstrongbody  #fitnessjourney  #fitspo  #fitmom  #fitfam  #realfit  #liverealfit 
Not bad for a Monday! #bbg week 2 legs in the AM and a boxing class in the PM! ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป
Not bad for a Monday! #bbg  week 2 legs in the AM and a boxing class in the PM! ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป
Hello #fitfam here is my  #mealprep  Post! #cleaneating begins tomorrow. My 1st goal would be to eat clean 90% of the time for a month since short term goals are more appropriate and easy to follow rather than long term goals. So well lets give this a shot ๐Ÿ˜Š#circuittrainingย  #beastmode  #flexibledieting #fitnationย  #bossgirlslift  #fitspo #optimumnutrition #fitsporation #fitspo #cookiesandcream #eatcleantrainmean #accountability #shredding #gymflow  #nepalifit #musclemania #swole  #protein #gainz  #igfit #instagrammer #selfies #swolenation #whey #muscles #lifting #girlwholifts #cheerstolife
Hello #fitfam  here is my #mealprep  Post! #cleaneating  begins tomorrow. My 1st goal would be to eat clean 90% of the time for a month since short term goals are more appropriate and easy to follow rather than long term goals. So well lets give this a shot ๐Ÿ˜Š#circuittraining ย  #beastmode  #flexibledieting  #fitnation ย  #bossgirlslift  #fitspo  #optimumnutrition  #fitsporation  #fitspo  #cookiesandcream  #eatcleantrainmean  #accountability  #shredding  #gymflow  #nepalifit  #musclemania  #swole  #protein  #gainz  #igfit  #instagrammer  #selfies  #swolenation  #whey  #muscles  #lifting  #girlwholifts  #cheerstolife 
2nd set of 3x5 @ 365. 365 is a 5 rep PR. Off season has just begun so I am ready for a big bench increase. #weak220242 #stayhumblemyfriends
When you learn to tune into your hunger and your emotions around food, be present, and enjoy the taste as well as the benefits it can bring you, you can open the door to a peaceful way of living that's unfortunately still uncommon in our society. My mission is to help you get there. ๐Ÿฉ๐ŸŒฑ๐ŸŽ๐Ÿฅ‘ So tell me: Would you call yourself a mindful eater, or do you still finding yourself on the diet yo-yo?
When you learn to tune into your hunger and your emotions around food, be present, and enjoy the taste as well as the benefits it can bring you, you can open the door to a peaceful way of living that's unfortunately still uncommon in our society. My mission is to help you get there. ๐Ÿฉ๐ŸŒฑ๐ŸŽ๐Ÿฅ‘ So tell me: Would you call yourself a mindful eater, or do you still finding yourself on the diet yo-yo?
Visited a local cafe here in Evansville only to get their waffgato which is a waffle topped with ice cream of your choice (I picked s'mores) and black coffee for dipping as well. I was thoroughly impressed and can definitely say this is the best dessert I've ever had๐Ÿ˜› (especially the ice cream) I highly suggest visiting this place and thanks to @chasekaufman5 for suggesting it ๐Ÿ˜Ž  #waffle #icecream #cafe #coffee
Visited a local cafe here in Evansville only to get their waffgato which is a waffle topped with ice cream of your choice (I picked s'mores) and black coffee for dipping as well. I was thoroughly impressed and can definitely say this is the best dessert I've ever had๐Ÿ˜› (especially the ice cream) I highly suggest visiting this place and thanks to @chasekaufman5 for suggesting it ๐Ÿ˜Ž #waffle  #icecream  #cafe  #coffee 
Nothing like some hearty #soup to warm the soul on cold days like today ๐Ÿฒ Ben's been sick the past week so I made some Beef Vegetable soup with cabbage "noodles" and added a bunch of superfoods like turmeric and cayenne pepper to up the antioxidants. Friends have been asking me how I use my fresh produce... this is one way ๐Ÿ™‚ Made a big batch for the whole week for simple lunches for both Hubby and I
Nothing like some hearty #soup  to warm the soul on cold days like today ๐Ÿฒ Ben's been sick the past week so I made some Beef Vegetable soup with cabbage "noodles" and added a bunch of superfoods like turmeric and cayenne pepper to up the antioxidants. Friends have been asking me how I use my fresh produce... this is one way ๐Ÿ™‚ Made a big batch for the whole week for simple lunches for both Hubby and I
Obsessed with my new #ultraboosts ๐Ÿ‘Ÿ๐Ÿ˜ Been trying to get my hands on a size 8 of the 2.0 version for awhile -- they run large, I'm usually a size 9! So after quite the return & re-order debacle between multiple stores, I finally have them ๐Ÿค—๐Ÿค— โ€ข โ€ข โ€ข Hope you all had fabulous starts to your week! I broke my phone screen and lost my headphones ๐Ÿ™ƒ๐Ÿ™‚ so hopefully you're at least doing better than me ๐Ÿ˜… #glassallupinmythumbs โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข #gymselfie #girlswithmuscles #girlsthatlift #teamAONfit #ultraboost #adidasultraboost #foodstagram #foodie #igdaily #igfitness #instadaily #instahealth #fitness #fitchicks #fitfam #fitspo #fitnessmotivation #balance #iifym #iifymwomen #flexibledieting
Obsessed with my new #ultraboosts  ๐Ÿ‘Ÿ๐Ÿ˜ Been trying to get my hands on a size 8 of the 2.0 version for awhile -- they run large, I'm usually a size 9! So after quite the return & re-order debacle between multiple stores, I finally have them ๐Ÿค—๐Ÿค— โ€ข โ€ข โ€ข Hope you all had fabulous starts to your week! I broke my phone screen and lost my headphones ๐Ÿ™ƒ๐Ÿ™‚ so hopefully you're at least doing better than me ๐Ÿ˜… #glassallupinmythumbs  โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข #gymselfie  #girlswithmuscles  #girlsthatlift  #teamAONfit  #ultraboost  #adidasultraboost  #foodstagram  #foodie  #igdaily  #igfitness  #instadaily  #instahealth  #fitness  #fitchicks  #fitfam  #fitspo  #fitnessmotivation  #balance  #iifym  #iifymwomen  #flexibledieting 
Early bird special for dinner because I'm heading out for a massage ๐Ÿ™Œ๐Ÿผ recovery is so dang important!! As for this plate ๐Ÿ‘‰๐Ÿผ veggie stir fry with zucchini + snow peas + brussels + tomatoes + butternut squash + @hilaryseatwell bites + Tuscan @jilzcrackerz ๐Ÿ’ฏ #iChooseToBeWell Also, I realized I've only explained why I'm using that hashtag ๐Ÿ‘†๐Ÿผon my Insta story... it's my mantra for 2017, so I think a full explanation is coming tomorrow ๐Ÿ’›
Early bird special for dinner because I'm heading out for a massage ๐Ÿ™Œ๐Ÿผ recovery is so dang important!! As for this plate ๐Ÿ‘‰๐Ÿผ veggie stir fry with zucchini + snow peas + brussels + tomatoes + butternut squash + @hilaryseatwell bites + Tuscan @jilzcrackerz ๐Ÿ’ฏ #iChooseToBeWell  Also, I realized I've only explained why I'm using that hashtag ๐Ÿ‘†๐Ÿผon my Insta story... it's my mantra for 2017, so I think a full explanation is coming tomorrow ๐Ÿ’›
Lol tag your swolemate ๐Ÿ˜‚
Lol tag your swolemate ๐Ÿ˜‚
First workout after being sick (aka I am still sick). My face says it all. It was tough, i wanted to cry BUT I got through it ๐Ÿ˜ฌ (barely)...HAPPY MONDAY๐Ÿฆ„
First workout after being sick (aka I am still sick). My face says it all. It was tough, i wanted to cry BUT I got through it ๐Ÿ˜ฌ (barely)...HAPPY MONDAY๐Ÿฆ„
Today's workout was a sweaty one, everything was taken when I got to the gym so did a seriously long warm up and then got really into my workout until I thought my heart may pop out doing HIIT. ๐Ÿ™ˆ Actually think I am getting fitter though, which is nice. Attempted to practice posing but my legs are still wobbling, I don't need any extra encouragement on looking like an injured deer. Thank you @epicspreads for my new shirt ๐Ÿ‘Œ  #benchpressingbaubles #epicspreads #lululemon #iifym #newyorkmuscleradio #flexibledieting #flexibledieters #bodybuilding #bikinicompetitor #bikiniprep #12weeksout #girlswholift #girlswhosquat #girlswithmuscle #fitfam #ukfitfam #fitfamusa #girlgains #tampa #tampafitness #tampabay #npcbikini #floridafitness #weightwatchers #slimmingworld #legday #glutes #hiit #cardio
Today's workout was a sweaty one, everything was taken when I got to the gym so did a seriously long warm up and then got really into my workout until I thought my heart may pop out doing HIIT. ๐Ÿ™ˆ Actually think I am getting fitter though, which is nice. Attempted to practice posing but my legs are still wobbling, I don't need any extra encouragement on looking like an injured deer. Thank you @epicspreads for my new shirt ๐Ÿ‘Œ #benchpressingbaubles  #epicspreads  #lululemon  #iifym  #newyorkmuscleradio  #flexibledieting  #flexibledieters  #bodybuilding  #bikinicompetitor  #bikiniprep  #12weeksout  #girlswholift  #girlswhosquat  #girlswithmuscle  #fitfam  #ukfitfam  #fitfamusa  #girlgains  #tampa  #tampafitness  #tampabay  #npcbikini  #floridafitness  #weightwatchers  #slimmingworld  #legday  #glutes  #hiit  #cardio 
YES!! This is exactly how I talk to my girls about food. Food is not good or bad, but we do talk about proteins, carbs and fats. We talk about needing all of those nutrients in our bodies. I want my girls to grow up having a healthy relationship with food. Everything in moderation. Balance is key. Find what works and go with it. #flexibledieting #iifym #iheartmacros #fitformotherhood #girlmom #bbgmoms #macros
YES!! This is exactly how I talk to my girls about food. Food is not good or bad, but we do talk about proteins, carbs and fats. We talk about needing all of those nutrients in our bodies. I want my girls to grow up having a healthy relationship with food. Everything in moderation. Balance is key. Find what works and go with it. #flexibledieting  #iifym  #iheartmacros  #fitformotherhood  #girlmom  #bbgmoms  #macros 
Active rest day went well even though I miss lifting. Shoulders boulders after work and class tomorrow ๐Ÿ’ช๐Ÿพ โ€ข โ€ข โ€ข #iifyn #bikiniprep #prep #lift #justdoitjanuary2017 #fitfam #glutes #legs #fro #teamnatural #motivation #fitspo #muscle #fitness #bodybuilder #love #naturalathlete #toned #fitchicks #flexibledieting #vsx #gym #squat #bikinibody
@littlegicecream Sweet Potato Casserole . What more could I say about this one? The name speaks for itself. It tastes exactly like an ice cream version of a classic sweet potato casserole. As you dive right in, you can instantly taste the spiced sweet potato with that ooey gooey marshmallow swirl and me oh my.. the added mixin of candied pecans just gave me a foodgasm . . #littlegicecream #icecream #sweetpotato #casserole #sweetpotatocasserole #candiedpecans #pecans #marshmallow #marshmallowswirl #dessert #junkfood #macros #flexibledieting #iifym
@littlegicecream Sweet Potato Casserole . What more could I say about this one? The name speaks for itself. It tastes exactly like an ice cream version of a classic sweet potato casserole. As you dive right in, you can instantly taste the spiced sweet potato with that ooey gooey marshmallow swirl and me oh my.. the added mixin of candied pecans just gave me a foodgasm . . #littlegicecream  #icecream  #sweetpotato  #casserole  #sweetpotatocasserole  #candiedpecans  #pecans  #marshmallow  #marshmallowswirl  #dessert  #junkfood  #macros  #flexibledieting  #iifym 
Dinner: Baked potato wrapped in maple bacon with fat free cream cheese and reduced fat sharp cheddar. Mixed veggies on the side to keep it adult like. Cheesy potato bombs FTW! Honestly I have no idea what they are called but man they were delicious! Even better knowing they were dialed in to the gram and on plan! ๐Ÿ˜Š - @xjamathonx . . . . . #RelentlessDietetics #RelentlessEats #RDPreferred #RDApproved #RDEats #foodstagram #KasheyMethod #KasheyEffect #measureandmanage #diet #fooddiary #macros #food #iifym #fitnessfood #fatloss #flexibledieting #fitfam #reversediet #reversedieting #ifitfitsyourmacros #foodprep #mealprep #mealplan #gainz #fitstagram #fitfoodie #fitfood
Dinner: Baked potato wrapped in maple bacon with fat free cream cheese and reduced fat sharp cheddar. Mixed veggies on the side to keep it adult like. Cheesy potato bombs FTW! Honestly I have no idea what they are called but man they were delicious! Even better knowing they were dialed in to the gram and on plan! ๐Ÿ˜Š - @xjamathonx . . . . . #RelentlessDietetics  #RelentlessEats  #RDPreferred  #RDApproved  #RDEats  #foodstagram  #KasheyMethod  #KasheyEffect  #measureandmanage  #diet  #fooddiary  #macros  #food  #iifym  #fitnessfood  #fatloss  #flexibledieting  #fitfam  #reversediet  #reversedieting  #ifitfitsyourmacros  #foodprep  #mealprep  #mealplan  #gainz  #fitstagram  #fitfoodie  #fitfood 
I remember not too long ago when this guy wasn't very strong. Now he's approaching elite strength numbers regardless of body size.  #Repost @casey_mac1014 with @repostapp ใƒปใƒปใƒป Work hard. Trust the process. Surround yourself with positivity.  Haven't squatted in two weeks and hit another PR today at 456# My backsquat is now close to @kev.schuetz snatch 1rm. And yes the 1 extra pound was just for @bricecollier  #sleepisamazing #opex #kodacrossfitnorman #blessedliketoby #bodyweight177 @barbellsandbadges @myobrain
I remember not too long ago when this guy wasn't very strong. Now he's approaching elite strength numbers regardless of body size. #Repost  @casey_mac1014 with @repostapp ใƒปใƒปใƒป Work hard. Trust the process. Surround yourself with positivity. Haven't squatted in two weeks and hit another PR today at 456# My backsquat is now close to @kev.schuetz snatch 1rm. And yes the 1 extra pound was just for @bricecollier #sleepisamazing  #opex  #kodacrossfitnorman  #blessedliketoby  #bodyweight177  @barbellsandbadges @myobrain
Kimchi cheese fries from @levietcafenyc ๐ŸŸ๐Ÿง€ oh my oh my oh my . I AM NOW TAKING WINTER CLIENTS! ๐Ÿ‹๐Ÿปโ€โ™€๏ธ Clink the link in my bio for all my training & macronutrients programs! . ๐Ÿ”ธ๐Ÿ”ธ๐Ÿ”ธ๐Ÿ”ธ ๐Ÿ“ง email: e.costellofitness@gmail.com ๐Ÿ“ฑ blog: www.emilycostellofitness.blogspot.com
Kimchi cheese fries from @levietcafenyc ๐ŸŸ๐Ÿง€ oh my oh my oh my . I AM NOW TAKING WINTER CLIENTS! ๐Ÿ‹๐Ÿปโ€โ™€๏ธ Clink the link in my bio for all my training & macronutrients programs! . ๐Ÿ”ธ๐Ÿ”ธ๐Ÿ”ธ๐Ÿ”ธ ๐Ÿ“ง email: e.costellofitness@gmail.com ๐Ÿ“ฑ blog: www.emilycostellofitness.blogspot.com
Let's turn up tonight!!! Summer goal chasing!! 2050 Lawrenceville Hwy, Decatur Ga 30033
Let's turn up tonight!!! Summer goal chasing!! 2050 Lawrenceville Hwy, Decatur Ga 30033
Tried a new healthy recipe tonight! Creamy Tomato Soup with Fix-ed Grilled Cheese was the perfect meal for this dreary day ๐Ÿ˜‹
Tried a new healthy recipe tonight! Creamy Tomato Soup with Fix-ed Grilled Cheese was the perfect meal for this dreary day ๐Ÿ˜‹
Stocked up for a good time thanks to @bootynbuffnutritioncaringbah ๐Ÿ‘Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ
Stocked up for a good time thanks to @bootynbuffnutritioncaringbah ๐Ÿ‘Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ๐Ÿ‘Œ๐Ÿฝ
Just kinda whipped this up on a whim tonight, and I swear these meals always turn out the best. Chicken marinated in honey teriyaki sauce diced up & placed in a pan with sliced red peppers, pineapples and onion. Sprinkled with garlic salt and pepper. Turned out so good! #flexibledieting #dinner #noms
Just kinda whipped this up on a whim tonight, and I swear these meals always turn out the best. Chicken marinated in honey teriyaki sauce diced up & placed in a pan with sliced red peppers, pineapples and onion. Sprinkled with garlic salt and pepper. Turned out so good! #flexibledieting  #dinner  #noms 
This was my cardio for a week straight this past December. About 5-6 hours of hiking each day. Find what types of cardio makes you happy. It doesn't always have to be inside on a treadmill for an hour. ๐Ÿ” . . . . . #gym #fit #fitnessaddict #instafit #healthylife #eatclean  #fitnessmotivation #motivation #fitfam #fitspo #fitspiration #flexibledieting #gainz #gains #fitlife #macros #macro #fitness #mondaymotivation #bodybuiling #bodygoals #strongnotskinny #progress  #getoutside
This was my cardio for a week straight this past December. About 5-6 hours of hiking each day. Find what types of cardio makes you happy. It doesn't always have to be inside on a treadmill for an hour. ๐Ÿ” . . . . . #gym  #fit  #fitnessaddict  #instafit  #healthylife  #eatclean  #fitnessmotivation  #motivation  #fitfam  #fitspo  #fitspiration  #flexibledieting  #gainz  #gains  #fitlife  #macros  #macro  #fitness  #mondaymotivation  #bodybuiling  #bodygoals  #strongnotskinny  #progress  #getoutside 
Fucked up the cake so went and made proats instead. Chocolate peanut butter theme, peanut butter, peanut butter cup, peanut butter Oreo and a Hershey's bar #iifym #ifitfitsyourmacros #macros #nutrition #oats #porridge #proats #chocolate #peanutbutter #reeses #oreo #peanutbuttercup #hersheys #caramel #fitfam #fitfamuk #iifymgirls #flexibledieting #gym
Eat 2 grow... Well worth the wait. ๐Ÿ”ฅ
Eat 2 grow... Well worth the wait. ๐Ÿ”ฅ
Never stop looking up! โญ๏ธ
Never stop looking up! โญ๏ธ
Ground Turkey mock "chorizo" #fitfam  This doesn't taste exactly like the real thing but it's close enough at the moment to appease my #macros  1lb of 99% #lean ground turkey 1TBS cumin  1tsp coriander 5 whole cloves (that you will ground)  2 bay leaves (you will also ground)  1/4tsp cinnamon 1/2tsp oregano 1/2tsp thyme 1TBS granulated garlic 1tsp salt 1/2tsp ground pepper 2TBS paprika 1tsp chili powder 3TBS apple cider vinegar  Mix and let sit for at least an hour.  Overnight is best (i didn't wait lol)  For my #breakfast burrito i used 1/2c egg whites, #lowfat cheese and #lowcarb #wholegrain tortilla.
Ground Turkey mock "chorizo" #fitfam  This doesn't taste exactly like the real thing but it's close enough at the moment to appease my #macros  1lb of 99% #lean  ground turkey 1TBS cumin 1tsp coriander 5 whole cloves (that you will ground) 2 bay leaves (you will also ground) 1/4tsp cinnamon 1/2tsp oregano 1/2tsp thyme 1TBS granulated garlic 1tsp salt 1/2tsp ground pepper 2TBS paprika 1tsp chili powder 3TBS apple cider vinegar Mix and let sit for at least an hour. Overnight is best (i didn't wait lol) For my #breakfast  burrito i used 1/2c egg whites, #lowfat  cheese and #lowcarb  #wholegrain  tortilla.
I was short on time for today's chest and triceps workout. So, to save time, I did flat bench as my main compound movement, and then superset all my accessory chest exercises with my tricep movements. The result was a good pump and a quick workout, I was in and out in an hour and fifteen minutes. . . . #chestday #bodybuilding #mts #tigerfitness #fitness #apeathletics #apearmy #alphalete #alphaleteathletics #teamtheonlinecoach #thegrinddoesntknowwhatdayoftheweekitis #gains #bulking #iifym #flexibledieting #muscle #fitfam #gym #ghostlifestyle #motivateinspireeducate #bodybuildingmotivation #suppz #suppzmafia
I was short on time for today's chest and triceps workout. So, to save time, I did flat bench as my main compound movement, and then superset all my accessory chest exercises with my tricep movements. The result was a good pump and a quick workout, I was in and out in an hour and fifteen minutes. . . . #chestday  #bodybuilding  #mts  #tigerfitness  #fitness  #apeathletics  #apearmy  #alphalete  #alphaleteathletics  #teamtheonlinecoach  #thegrinddoesntknowwhatdayoftheweekitis  #gains  #bulking  #iifym  #flexibledieting  #muscle  #fitfam  #gym  #ghostlifestyle  #motivateinspireeducate  #bodybuildingmotivation  #suppz  #suppzmafia 
The @suckitupfitness Menโ€™s Fleece Jogger Pants offer the cozy feel you crave. Lightweight fleece fabric provides warmth and superior softness. An elastic waistband with external drawcord and tapered legs with loose cuffs create a relaxed fit around your hips and ankles. Add the Suck It Up Fitness Fleece Jogger Pants to your athletic gear for unrivaled comfort and performance.  Grab yours today, link in bio  #suckitupfitness #mcm #mondaymotivation
The @suckitupfitness Menโ€™s Fleece Jogger Pants offer the cozy feel you crave. Lightweight fleece fabric provides warmth and superior softness. An elastic waistband with external drawcord and tapered legs with loose cuffs create a relaxed fit around your hips and ankles. Add the Suck It Up Fitness Fleece Jogger Pants to your athletic gear for unrivaled comfort and performance. Grab yours today, link in bio #suckitupfitness  #mcm  #mondaymotivation 
Never skip a Monday ๐Ÿค›๐Ÿผ Current evening shape . The good: Waist lines finally starting to show in the pm ๐Ÿค— pic taken today after my evening gym sesh ๐Ÿ’ฆ  Cardio + shoulders & back done โœ…  The bad: spray tan came off, and my aristocratic white skin is back ๐Ÿ˜ฉ need to refresh my tan this weekend cuz I hate being pale โ˜ ๏ธ๐Ÿ‘ป #iifymgirls #ะณะธะฑะบะฐัะดะธะตั‚ะฐ #pm #shape
Never skip a Monday ๐Ÿค›๐Ÿผ Current evening shape . The good: Waist lines finally starting to show in the pm ๐Ÿค— pic taken today after my evening gym sesh ๐Ÿ’ฆ Cardio + shoulders & back done โœ… The bad: spray tan came off, and my aristocratic white skin is back ๐Ÿ˜ฉ need to refresh my tan this weekend cuz I hate being pale โ˜ ๏ธ๐Ÿ‘ป #iifymgirls  #ะณะธะฑะบะฐัะดะธะตั‚ะฐ  #pm  #shape 
Giving gifts is one of my love languages, but it's also nice to receive them once in awhile!!! Ahhhh!!!! These beauties came in the mail this weekend from my coach, along with a handwritten card congratulating me on hitting a goal last month!!!! I can not wait to use these items to continue planning and goal setting for 2017!!! Thanks girl!!! โค๏ธโค๏ธโค๏ธ
Giving gifts is one of my love languages, but it's also nice to receive them once in awhile!!! Ahhhh!!!! These beauties came in the mail this weekend from my coach, along with a handwritten card congratulating me on hitting a goal last month!!!! I can not wait to use these items to continue planning and goal setting for 2017!!! Thanks girl!!! โค๏ธโค๏ธโค๏ธ
Whether eating before bed will lead to fat storage is a topic that causes concern for many individuals. On the surface, it makes sense, given that we tend to be more sedentary at night and that we lie completely still while weโ€™re asleep.  So will eating before bed cause you to store fat? Possibly. But before you swear off carbs after dark, allow me to clarify something: every meal you eat has this effect, regardless of what time of day you eat it. Energy storage happens all day long and, in isolation, it isnโ€™t something to fear.  Contrary to popular belief, the body doesnโ€™t have an on/off switch that determines whether youโ€™re in โ€œfat burning modeโ€ or โ€œfat storage mode.โ€ We do both all day long. Accordingly, you donโ€™t need to sweat whether eating at a certain time of day is going to bump you out of a mythical fat burning mode.  It may help to think of fat loss and gain as a continuum rather than a fixed state. Every time you eat a meal, your body receives an influx of energy. Essentially, you go into a surplus. Between meals, your body taps into this energy. Essentially, you go into a deficit. We constantly flip between storing and using.  Itโ€™s not whether youโ€™re in โ€œfat burning modeโ€ or โ€œfat storage modeโ€ right this moment that matters. Instead of thinking about single data points, such as what is happening after a single meal, think about the net impact over time. Over the course of a day, week, or month, are you taking in more energy than you are expending? Less? About the same?  So, again, will eating before bed cause you to store fat? Itโ€™s not likely to have any perceptible impact at all, if your overall daily calorie intake is in order. Focus on getting that piece right first, before worrying about details that probably wonโ€™t make much of a difference anyway.
Whether eating before bed will lead to fat storage is a topic that causes concern for many individuals. On the surface, it makes sense, given that we tend to be more sedentary at night and that we lie completely still while weโ€™re asleep. So will eating before bed cause you to store fat? Possibly. But before you swear off carbs after dark, allow me to clarify something: every meal you eat has this effect, regardless of what time of day you eat it. Energy storage happens all day long and, in isolation, it isnโ€™t something to fear. Contrary to popular belief, the body doesnโ€™t have an on/off switch that determines whether youโ€™re in โ€œfat burning modeโ€ or โ€œfat storage mode.โ€ We do both all day long. Accordingly, you donโ€™t need to sweat whether eating at a certain time of day is going to bump you out of a mythical fat burning mode. It may help to think of fat loss and gain as a continuum rather than a fixed state. Every time you eat a meal, your body receives an influx of energy. Essentially, you go into a surplus. Between meals, your body taps into this energy. Essentially, you go into a deficit. We constantly flip between storing and using. Itโ€™s not whether youโ€™re in โ€œfat burning modeโ€ or โ€œfat storage modeโ€ right this moment that matters. Instead of thinking about single data points, such as what is happening after a single meal, think about the net impact over time. Over the course of a day, week, or month, are you taking in more energy than you are expending? Less? About the same? So, again, will eating before bed cause you to store fat? Itโ€™s not likely to have any perceptible impact at all, if your overall daily calorie intake is in order. Focus on getting that piece right first, before worrying about details that probably wonโ€™t make much of a difference anyway.
Woke up late, had 4 hours of sleep, nail appt ran late so I had to rush my pup to the vet, my dog went nuts at the vet (it was her first time), didn't have my first meal until til 1:30, took my check in pictures later than usual but got them done, fell asleep for 2 hours and am now playing catch up on my macros. But I'll get it (: you can't let one crazy day set you back. Get going! ๐Ÿ‘™ we have goals to make!  SChat: aruder #naturalbodybuilding #bikinicompetitor #investinyourself #contestprep #musclerich #lifestyle #progress #fitnessjourney #npcbikini #actionfigurefit #pescience #ifbbpro #womenwholift #absaremadeinthekitchen #swolemate #bodybuilding #fitnessmodel #gains #bikinibod #strong #gymlife #physique #fitchick #iifym #flexibledieting #health #nutrition #VEstbuild #VEstbuildfitness
Woke up late, had 4 hours of sleep, nail appt ran late so I had to rush my pup to the vet, my dog went nuts at the vet (it was her first time), didn't have my first meal until til 1:30, took my check in pictures later than usual but got them done, fell asleep for 2 hours and am now playing catch up on my macros. But I'll get it (: you can't let one crazy day set you back. Get going! ๐Ÿ‘™ we have goals to make! SChat: aruder #naturalbodybuilding  #bikinicompetitor  #investinyourself  #contestprep  #musclerich  #lifestyle  #progress  #fitnessjourney  #npcbikini  #actionfigurefit  #pescience  #ifbbpro  #womenwholift  #absaremadeinthekitchen  #swolemate  #bodybuilding  #fitnessmodel  #gains  #bikinibod  #strong  #gymlife  #physique  #fitchick  #iifym  #flexibledieting  #health  #nutrition  #VEstbuild  #VEstbuildfitness 
Today's quad focus session was killer. 1 1/4 front squats will be the death of me โ˜ ๏ธ - ๐Ÿ“งdqhealthfitness@gmail.com ๐Ÿ‘ปkjaee
Today's quad focus session was killer. 1 1/4 front squats will be the death of me โ˜ ๏ธ - ๐Ÿ“งdqhealthfitness@gmail.com ๐Ÿ‘ปkjaee
Dinner tonight was a hunk of chicken on a bun and sweet potato fries ๐Ÿ˜ it was delish  #fitmom #fitness #fitfam #weightloss #weightlossjourney #alligatorgo #rungatorrun #rungatorfood #nevergiveup #keepgoing #selflove #motivation #inspiration #transformation #healthy #goals #flexibledieting
Squats & Deadlifts today ๐Ÿ‹๐Ÿผโ€โ™€๏ธ get in the gym this beautiful Monday and pump those weights. ๐Ÿ’ช๐Ÿผ
Squats & Deadlifts today ๐Ÿ‹๐Ÿผโ€โ™€๏ธ get in the gym this beautiful Monday and pump those weights. ๐Ÿ’ช๐Ÿผ
|If you canโ€™t fly then run, if you canโ€™t run then walk, if you canโ€™t walk then crawl, but whatever you do you have to keep moving forward| @martin_luther_king #motivationmonday  @bodybuildingcom @optimumnutrition @transformforlife #250kchallenge โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข - - - - #bestself #bodybuilding #beastmode #bestoftheday #bodybuildingcom #fitness #gains #exercise #fitgirl #fitmom #fitspo #fitfam #flexibledieting #gym #girlswithabs #girlswithmuscles #healthy #instafitness #instagood #iifym #inspiration #muscles #motivation #bikinicompetition #npcbikini #strengthtraining #fitstagram #workout
|If you canโ€™t fly then run, if you canโ€™t run then walk, if you canโ€™t walk then crawl, but whatever you do you have to keep moving forward| @martin_luther_king #motivationmonday  @bodybuildingcom @optimumnutrition @transformforlife #250kchallenge  โ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ขโ€ข - - - - #bestself  #bodybuilding  #beastmode  #bestoftheday  #bodybuildingcom  #fitness  #gains  #exercise  #fitgirl  #fitmom  #fitspo  #fitfam  #flexibledieting  #gym  #girlswithabs  #girlswithmuscles  #healthy  #instafitness  #instagood  #iifym  #inspiration  #muscles  #motivation  #bikinicompetition  #npcbikini  #strengthtraining  #fitstagram  #workout 
Really been missing Japan lately so I thought I try making some onigiri aka rice balls. Not bad for my first time, but grilling these bad boys with some soy sauce is where it's at. I think next time I'll make 50 of them as this will probably be my go to preworkout food for awhile lol.
Really been missing Japan lately so I thought I try making some onigiri aka rice balls. Not bad for my first time, but grilling these bad boys with some soy sauce is where it's at. I think next time I'll make 50 of them as this will probably be my go to preworkout food for awhile lol.
My goodness ๐Ÿ˜ฑ #Repost @blake_201 (via @repostapp) ใƒปใƒปใƒป Flaming Hot Cheetos, Bacon, Mac & Cheese Hot Dogs. ~4k cals. . . .12 Ball Park Smoked White Turkey Franks & 12 slices ShopRite Bacon, sitting in 12 Calandra's Italian Rolls topped with Mac & Cheese w/ Peppers & Onions. (6 oz Ronzoni SmartTaste Pasta Elbows, 15 oz mixed peppers & onions, 6 slices assorted cheeses melted in Tostitos salsa con Queso and Queso Blanco) 2 oz crushed Flaming Hot Cheetos. Cup of SF Syrup. . . #cheetos #flaminghotcheetos #carbthefuckup #carboverload #intermittentfasting #leangainsmeals #iifym #macros #fitmeals #flexibledieting #foodporn #instafood #ifitfitsyourmacros #foodbeast #epicmealtime #devourpower #foodchasers #feedyoursoul #gains #yougottaeatthis #ifitfitsyourmacros #cookingvideo #ilovecarbs #hotdog #hotdogs #macandcheese #baconporn #queso
My goodness ๐Ÿ˜ฑ #Repost  @blake_201 (via @repostapp) ใƒปใƒปใƒป Flaming Hot Cheetos, Bacon, Mac & Cheese Hot Dogs. ~4k cals. . . .12 Ball Park Smoked White Turkey Franks & 12 slices ShopRite Bacon, sitting in 12 Calandra's Italian Rolls topped with Mac & Cheese w/ Peppers & Onions. (6 oz Ronzoni SmartTaste Pasta Elbows, 15 oz mixed peppers & onions, 6 slices assorted cheeses melted in Tostitos salsa con Queso and Queso Blanco) 2 oz crushed Flaming Hot Cheetos. Cup of SF Syrup. . . #cheetos  #flaminghotcheetos  #carbthefuckup  #carboverload  #intermittentfasting  #leangainsmeals  #iifym  #macros  #fitmeals  #flexibledieting  #foodporn  #instafood  #ifitfitsyourmacros  #foodbeast  #epicmealtime  #devourpower  #foodchasers  #feedyoursoul  #gains  #yougottaeatthis  #ifitfitsyourmacros  #cookingvideo  #ilovecarbs  #hotdog  #hotdogs  #macandcheese  #baconporn  #queso 
Who says dieting has to suck? ๐Ÿ˜ thin crust delissio pizza for dinner with added chicken on top to hit my  protein for the day ๐Ÿ“ I cut my pizza in thin strips and it tricks the brain into thinking that there's more on the plate ๐Ÿ™„ #fitmom #fitspo #iifym #macros #flexibledieting #iifymgirls #leaningout #trusttheprocess #yummy #myfitnesspal
Right in the middle of my damn diet. ๐Ÿ˜ท๐Ÿ˜ทlet the recovery begin โ€ข โ€ข โ€ข โ€ข โ€ข #TheAdventure #OneLove #vsco #vscocam #vscogood #vscogram #vscophile #vscodaily #vscoshot #vscofood #vscofilter #instagood #instadaily #instafood #recovery #ketogenic #keto #carbcycling #paleo #glutenfree #carbfree #raw #organic #vegeterian #vegan #iifym #flexibledieting
No filter because Better Bodies lighting ๐Ÿ‘Œ๐Ÿฟ
No filter because Better Bodies lighting ๐Ÿ‘Œ๐Ÿฟ
Our girl Kate is down 8kg and has made some great strength, Physique and mindset progress under the guidance of Head Coach @teambes.jpscoach. - We are now taking bookings at our#PortMelbourne studio. DM us for details and to book your consultation! - #TeamJPS  #RaisingTheStandard #ElitePersonalTraining  @team_jps - Join our community and get results ๐Ÿ‘‰๐Ÿป @jpshealth_fitness - #bodybuilding #powerlifting #fitness #strength #strong #lift #gym #physique #training #lean #muscle #squat #bench #abs #ripped #aesthetic #exercise #deadlift #lean #iifym #flexibledieting #inspiration #motivation #muscle #results #personaltrainer #melbourne
Our girl Kate is down 8kg and has made some great strength, Physique and mindset progress under the guidance of Head Coach @teambes.jpscoach. - We are now taking bookings at our#PortMelbourne  studio. DM us for details and to book your consultation! - #TeamJPS  #RaisingTheStandard  #ElitePersonalTraining  @team_jps - Join our community and get results ๐Ÿ‘‰๐Ÿป @jpshealth_fitness - #bodybuilding  #powerlifting  #fitness  #strength  #strong  #lift  #gym  #physique  #training  #lean  #muscle  #squat  #bench  #abs  #ripped  #aesthetic  #exercise  #deadlift  #lean  #iifym  #flexibledieting  #inspiration  #motivation  #muscle  #results  #personaltrainer  #melbourne 
Hey y'all! It's @ashtontiltonhealth.โœŒ๐Ÿผ I'm so excited to announce a new name for this little health and fitness space of mine! @thatmacromomlife ๐Ÿฉ๐Ÿ‹ I've been thinking for a while on a new name to paint a picture of what I'm all about, and this name just fit. I'm a macro-friendly food lovin' lady whose world revolves around her family. Tracking macros and finding a flexible approach to nutrition has been the most sustainable approach to a healthy lifestyle for me, and I can't wait to continue to share this love with y'all! Thanks again for all your support in this little space of mine!๐Ÿ’• #thatmacromomlife
Hey y'all! It's @ashtontiltonhealth.โœŒ๐Ÿผ I'm so excited to announce a new name for this little health and fitness space of mine! @thatmacromomlife ๐Ÿฉ๐Ÿ‹ I've been thinking for a while on a new name to paint a picture of what I'm all about, and this name just fit. I'm a macro-friendly food lovin' lady whose world revolves around her family. Tracking macros and finding a flexible approach to nutrition has been the most sustainable approach to a healthy lifestyle for me, and I can't wait to continue to share this love with y'all! Thanks again for all your support in this little space of mine!๐Ÿ’• #thatmacromomlife 
Breakfast for dinner. Was wanting biscuits and gravy and eggs, so I kinda did both. An English muffin with an egg, sausage gravy, and cheese on top. My concoction turned out pretty good. And had enough fat for real bacon instead of turkey bacon. Macros: 33f/29c/36p . . . #bacon #breakfast #food #instafood #instagram #insta #iifym #iifymwomen #iifymgirls #macros #ifitfitsyourmacros #flexibledieting #intermittentfasting #weightloss #weightlossjourney #onajourney #motivation #noexcuses #dieting #fitness #trasformation #fitnessjourney #strong #strongnotskinny #girlswithmuscle #fitfam #workout #muscle #inspiration #girlswholift
Breakfast for dinner. Was wanting biscuits and gravy and eggs, so I kinda did both. An English muffin with an egg, sausage gravy, and cheese on top. My concoction turned out pretty good. And had enough fat for real bacon instead of turkey bacon. Macros: 33f/29c/36p . . . #bacon  #breakfast  #food  #instafood  #instagram  #insta  #iifym  #iifymwomen  #iifymgirls  #macros  #ifitfitsyourmacros  #flexibledieting  #intermittentfasting  #weightloss  #weightlossjourney  #onajourney  #motivation  #noexcuses  #dieting  #fitness  #trasformation  #fitnessjourney  #strong  #strongnotskinny  #girlswithmuscle  #fitfam  #workout  #muscle  #inspiration  #girlswholift 
Spaghetti squash never fails.  Not the most beautiful picture but can we take a moment and admire the crisp on the spaghetti๐Ÿ˜‹ if only every day I had time to actually bake spaghetti squash instead of speed cook it in the microwave.. #allshedoesiseat #dinnerisserved
Spaghetti squash never fails. Not the most beautiful picture but can we take a moment and admire the crisp on the spaghetti๐Ÿ˜‹ if only every day I had time to actually bake spaghetti squash instead of speed cook it in the microwave.. #allshedoesiseat  #dinnerisserved 
Nutrition is KEY when it comes to your fitness goals. You can work out 6 days a week and train as hard as possible, but if your diet doesn't match your goals, you'll be spinning your wheels. โž–โž–plan in advance, meal prep and eat foods you enjoy without sacrificing your goals and your 90% there! Macros for 1 serving jasmine rice, 100g sautรฉed peppers and onions and 1 Jennie-o sweet Italian turkey sausage : 22g P | 52g C | 14g F
Nutrition is KEY when it comes to your fitness goals. You can work out 6 days a week and train as hard as possible, but if your diet doesn't match your goals, you'll be spinning your wheels. โž–โž–plan in advance, meal prep and eat foods you enjoy without sacrificing your goals and your 90% there! Macros for 1 serving jasmine rice, 100g sautรฉed peppers and onions and 1 Jennie-o sweet Italian turkey sausage : 22g P | 52g C | 14g F
Just sitting here reminiscing about Saturday's cheat meal & already craving the next one ๐Ÿคค๐Ÿ’ญ๐Ÿ”๐Ÿ•๐Ÿฅ™๐ŸŒฎ๐ŸŸ๐Ÿฅ“๐Ÿฅ๐Ÿช๐Ÿฉ๐Ÿฐ๐Ÿฟ
Just sitting here reminiscing about Saturday's cheat meal & already craving the next one ๐Ÿคค๐Ÿ’ญ๐Ÿ”๐Ÿ•๐Ÿฅ™๐ŸŒฎ๐ŸŸ๐Ÿฅ“๐Ÿฅ๐Ÿช๐Ÿฉ๐Ÿฐ๐Ÿฟ
@fatbobpizza Seafood Pizza!  Literally The Best Pizza I Have Eaten So Far!  CHECK OUT THE MUKBANG/REVIEW I DID ON IT ON MY YOUTUBE CHANNEL! "Liams LunchBox" *Link In My Bio*
@fatbobpizza Seafood Pizza! Literally The Best Pizza I Have Eaten So Far! CHECK OUT THE MUKBANG/REVIEW I DID ON IT ON MY YOUTUBE CHANNEL! "Liams LunchBox" *Link In My Bio*
After taking the weekend off it felt amazing to get a workout in this morning!๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿผ
After taking the weekend off it felt amazing to get a workout in this morning!๐Ÿ™Œ๐Ÿป๐Ÿ’ช๐Ÿผ
Dinner perfection =Buffalo Chicken Quesadilla! Spinach, chicken breast, hot sauce, red onion, light mozzarella, low carb whole wheat wrap. Pair with a vegetable or salad and you are all set! Easy and delicious! #health #wellness #dinner #healthyfood #weightloss #weighlossjourney #macros #iifym #flexibledieting #fitgirls #weightlifting #bbg #fbg #healthyeats #healthylifestyle #nutrition #cleanse #healthyeating #fruits #dinner #veggies #nytimes #healthyeating #truth #sandwich #cheatmeal #healthy #motivation #cheateats #salad #buffalochicken
Dinner perfection =Buffalo Chicken Quesadilla! Spinach, chicken breast, hot sauce, red onion, light mozzarella, low carb whole wheat wrap. Pair with a vegetable or salad and you are all set! Easy and delicious! #health  #wellness  #dinner  #healthyfood  #weightloss  #weighlossjourney  #macros  #iifym  #flexibledieting  #fitgirls  #weightlifting  #bbg  #fbg  #healthyeats  #healthylifestyle  #nutrition  #cleanse  #healthyeating  #fruits  #dinner  #veggies  #nytimes  #healthyeating  #truth  #sandwich  #cheatmeal  #healthy  #motivation  #cheateats  #salad  #buffalochicken 
Hey NutNation! Two weekends ago we had a blast at the LA Fit Expo connecting with all of our fans! ๐Ÿ™Œ๐Ÿผ _ @danicfitness was also there to help us kickstart our new blog, "The Spread." This will be our place to connect with you about all things food, fitness, nutrition, health and the latest news from the best of the best in the industry! Here are a few clips from @danicfitness with @jaycutler  @ghostlifestyle @lourencodap @ryanphughes @danalinnbailey @killrobbailey @grablifebythenuts _ Check out this full video and more on our new blog! And do not forget to keep checking back for other excitement coming soon! ๐Ÿ‘‰๐Ÿผwww.nuts-n-more-thespread.com _ Video credits: @fiftyfootant ๐ŸŽฅ
Hey NutNation! Two weekends ago we had a blast at the LA Fit Expo connecting with all of our fans! ๐Ÿ™Œ๐Ÿผ _ @danicfitness was also there to help us kickstart our new blog, "The Spread." This will be our place to connect with you about all things food, fitness, nutrition, health and the latest news from the best of the best in the industry! Here are a few clips from @danicfitness with @jaycutler @ghostlifestyle @lourencodap @ryanphughes @danalinnbailey @killrobbailey @grablifebythenuts _ Check out this full video and more on our new blog! And do not forget to keep checking back for other excitement coming soon! ๐Ÿ‘‰๐Ÿผwww.nuts-n-more-thespread.com _ Video credits: @fiftyfootant ๐ŸŽฅ
A look into a refeed day and what meals/foods I choose to eat. Not everything was pictured but you get a good idea of the balance I use with still utilizing high volume foods (potatoes, popcorn, low carb  bread, broccoli) while still fitting in my favorite treats like halo top and a snicker doodle cookie โ˜บ๏ธ Refeeds are life during contest prep lol! #flexibledieting #iifym #burger #fries #popcorn #cookies #icecream #halotop #diet #contestprep
A look into a refeed day and what meals/foods I choose to eat. Not everything was pictured but you get a good idea of the balance I use with still utilizing high volume foods (potatoes, popcorn, low carb bread, broccoli) while still fitting in my favorite treats like halo top and a snicker doodle cookie โ˜บ๏ธ Refeeds are life during contest prep lol! #flexibledieting  #iifym  #burger  #fries  #popcorn  #cookies  #icecream  #halotop  #diet  #contestprep 
Put a little more thought and time into my dinner tonight ( still took me less than 15 mins to make) and booooooii it was good! Cooked the veggies in garlic and olive oil, added the shrimp, hot sauce and parsley and made some little potatoes on the side. This meal was really filling, tasty, and less then 300 cals ๐Ÿ‘Œ#MyKindaMeal
Put a little more thought and time into my dinner tonight ( still took me less than 15 mins to make) and booooooii it was good! Cooked the veggies in garlic and olive oil, added the shrimp, hot sauce and parsley and made some little potatoes on the side. This meal was really filling, tasty, and less then 300 cals ๐Ÿ‘Œ#MyKindaMeal 
We've got @brearin making progress on his deadlift.  Brearin is a blackbelt in Brazilian jiu jitsu and has been strength training for a little under 3 months now.  He pulled 295 for two sets of 3 and 315 for two singles for a new 1rm.
We've got @brearin making progress on his deadlift. Brearin is a blackbelt in Brazilian jiu jitsu and has been strength training for a little under 3 months now. He pulled 295 for two sets of 3 and 315 for two singles for a new 1rm.
Changing priorities isn't easy, but it's important that they align with your goals. I set some high goals for myself this year. They will test me and challenge me. But I'm ready๐Ÿ’ฏ
Changing priorities isn't easy, but it's important that they align with your goals. I set some high goals for myself this year. They will test me and challenge me. But I'm ready๐Ÿ’ฏ