Good gracious I am SO over being sick! Seriously?! Who has time for being sick?!😭 However, I haaaave been using my time wisely working from the couch the last 6 hours 💻📚📝 My to do list mighhhht still have a to do list, but I'm crossing things off slowly but sure!🖤 I'm officially caught up on emails, new client programs, and almost done with my 💊 Supplement Strategizing guide because I have received so many emails regarding "what do I really need and why?!"🤓 ALSO ☝🏼Thank 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!💌 email@example.com
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 ❤️ Champy's Fried Chicken. Best I've had outside of home cooked fried chicken! #chicken#friedchicken#iifym#flexibledieting
Dusting off the 🕸🕸🕸 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 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!!
SPRING BREAK PREP CLASSES OPEN NOW Exclusively at @blacksburgboxingandfitness I will be coaching private 7 week small group classes! SAVE up to $50💸 ——————————————————————————— WHO?🤷🏼♂️ 🙋🏼♂️🙋🏼🙋🏽🙋🏻 You and four or more friends! ——————————————————————————— WHAT?👊🏽💥 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! ——————————————————————————— WHEN?📆 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! ——————————————————————————— WHERE?🏪 Blacksburg Boxing and Fitness: 115 South Hill Dr. Blacksburg, VA (just behind the south main auto shop) ——————————————————————————— WHY? 🔥 Get shredded, toned, lean, cut, fit! Look your absolute best ever! 👀 Make "serious gains" as seen above💪🏽 ———————————————————————————— HOW? 📧📲 Contact me today! Call or text, DM, email, or through my website (link in bio) 💰 Prices dependent on class size and frequency of classes (1x, 2x, or 3x per week). ——————————————————————————— 🔶SYLLABUS WEEK SPECIAL🔶 New Trainees $5/ person per class all week *minimum 3 people per class*
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 🌤😲I 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! 🙌🏻🙌🏻🙌🏻 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 🎧 and permanent mean girl face 💁🏻 are on don't.speak.to.me. 👏🏻💯🤦🏻♀️ Its nothing personal...it's just the only time I get uninterrupted me time 🎤
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. 🍩🌱🍎🥑 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 had😛 (especially the ice cream) I highly suggest visiting this place and thanks to @chasekaufman5 for suggesting it 😎 #waffle#icecream#cafe#coffee
Nothing like some hearty #soup to warm the soul on cold days like today 🍲 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 🙂 Made a big batch for the whole week for simple lunches for both Hubby and I
Early bird special for dinner because I'm heading out for a massage 🙌🏼 recovery is so dang important!! As for this plate 👉🏼 veggie stir fry with zucchini + snow peas + brussels + tomatoes + butternut squash + @hilaryseatwell bites + Tuscan @jilzcrackerz 💯 #iChooseToBeWell Also, I realized I've only explained why I'm using that hashtag 👆🏼on my Insta story... it's my mantra for 2017, so I think a full explanation is coming tomorrow 💛
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
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 ・・・ 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 🍟🧀 oh my oh my oh my . I AM NOW TAKING WINTER CLIENTS! 🏋🏻♀️ Clink the link in my bio for all my training & macronutrients programs! . 🔸🔸🔸🔸 📧 email: firstname.lastname@example.org 📱 blog: www.emilycostellofitness.blogspot.com
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
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.
The @suckitupfitness Men’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 🤛🏼 Current evening shape . The good: Waist lines finally starting to show in the pm 🤗 pic taken today after my evening gym sesh 💦 Cardio + shoulders & back done ✅ The bad: spray tan came off, and my aristocratic white skin is back 😩 need to refresh my tan this weekend cuz I hate being pale ☠️👻 #iifymgirls#гибкаядиета#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!!! ❤️❤️❤️
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 we’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 isn’t something to fear. Contrary to popular belief, the body doesn’t have an on/off switch that determines whether you’re in “fat burning mode” or “fat storage mode.” We do both all day long. Accordingly, you don’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. It’s not whether you’re in “fat burning mode” or “fat storage mode” 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? It’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 won’t make much of a difference anyway.
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.
Hey y'all! It's @ashtontiltonhealth.✌🏼 I'm so excited to announce a new name for this little health and fitness space of mine! @thatmacromomlife 🍩🍋 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!💕 #thatmacromomlife
Spaghetti squash never fails. Not the most beautiful picture but can we take a moment and admire the crisp on the spaghetti😋 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. ➖➖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 sautéed peppers and onions and 1 Jennie-o sweet Italian turkey sausage : 22g P | 52g C | 14g F
Hey NutNation! Two weekends ago we had a blast at the LA Fit Expo connecting with all of our fans! 🙌🏼 _ @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! 👉🏼www.nuts-n-more-thespread.com _ Video credits: @fiftyfootant 🎥
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 ☺️ 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 👌#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.