#flexibledieting Instagram Photos & Videos

flexibledieting - 4.6m posts

You can hate on my spinach protein drink or you can embrace the fact that it’s much easier to drink 1 serving of spinach than it is to eat it. 😉 Why mess with spinach at all... because #iron #fiber #health #micros 🍃 
R E C I P E ✖️85g spinach leaves (1 serving) ✖️1 scoop vanilla protein ✖️ 1/2 cup almond milk ✖️1/2 cup water ✖️ Ice 
Blend. Drink. Done. 🌞 #health #protein #flexibledieting

You can hate on my spinach protein drink or you can embrace the fact that it’s much easier to drink 1 serving of spinach than it is to eat it. 😉 Why mess with spinach at all... because #iron #fiber #health #micros 🍃
R E C I P E ✖️85g spinach leaves (1 serving) ✖️1 scoop vanilla protein ✖️ 1/2 cup almond milk ✖️1/2 cup water ✖️ Ice
Blend. Drink. Done. 🌞 #health #protein #flexibledieting

0 0 2 minutes ago
Hey what’s up? Yesterday I talked a little bit about eating before your training or not eating before your training.

Somebody brought up a good point. They said, how do you know if what you’re doing is working for you?

A few quick ways to tell if what you’re doing is working for you [are]: Are you getting through your workouts without feeling like you’re dying or crawling to the finish?

Are you getting stronger? Any good workout program should have some element of progress. So you should be getting stronger over time.

Take note of how you’re feeling before, during, and after your workouts.

After your workouts, if you’re really starving, then maybe it might be helpful to have a little bit of something before your workout.

But if you’re feeling great afterwards, then you’re probably doing it okay. [Meaning it’s working for you, not that there’s one true way to do things.] Again, the main objective is to hit your calorie targets, your protein targets every day, to the best of your ability. And to do so in a way that works best for you, your schedule, and your workouts.

Pay attention to how you’re eating, how you’re feeling, and how you’re workouts are going.

If something’s not working for you, make a slight adjustment and see how that works.

Hey what’s up? Yesterday I talked a little bit about eating before your training or not eating before your training.

Somebody brought up a good point. They said, how do you know if what you’re doing is working for you?

A few quick ways to tell if what you’re doing is working for you [are]: Are you getting through your workouts without feeling like you’re dying or crawling to the finish?

Are you getting stronger? Any good workout program should have some element of progress. So you should be getting stronger over time.

Take note of how you’re feeling before, during, and after your workouts.

After your workouts, if you’re really starving, then maybe it might be helpful to have a little bit of something before your workout.

But if you’re feeling great afterwards, then you’re probably doing it okay. [Meaning it’s working for you, not that there’s one true way to do things.] Again, the main objective is to hit your calorie targets, your protein targets every day, to the best of your ability. And to do so in a way that works best for you, your schedule, and your workouts.

Pay attention to how you’re eating, how you’re feeling, and how you’re workouts are going.

If something’s not working for you, make a slight adjustment and see how that works.

0 1 5 minutes ago
After Decibel back on Training 💪🏼

After Decibel back on Training 💪🏼

8 3 7 minutes ago
Need a quick sweet treat for that special birthday boy or girl on your life? Five-O has the Hey Shorty available on the daily! Our sprinkle party donut + housemade buttercream + Birthday Cake flavored Oreos finished with a candle🎂🍩🎂🍩

Need a quick sweet treat for that special birthday boy or girl on your life? Five-O has the Hey Shorty available on the daily! Our sprinkle party donut + housemade buttercream + Birthday Cake flavored Oreos finished with a candle🎂🍩🎂🍩

74 2 10 minutes ago
Making the most of the lunchtime salads before Soup Season comes back with a vengeance

Making the most of the lunchtime salads before Soup Season comes back with a vengeance

10 1 12 minutes ago
Never a bad time for breakfast! Egg whites,  Turkey sausage, low fat cheddar and homemade salsa! And of course a little ketchup. #iifym #flexibledieting #3brosfitness #foodporn

Never a bad time for breakfast! Egg whites, Turkey sausage, low fat cheddar and homemade salsa! And of course a little ketchup. #iifym #flexibledieting #3brosfitness #foodporn

1 0 13 minutes ago
They’re always watching. Show them what discipline, consistency, and commitment looks like. Show them that there are no short cuts in life and that anything worth having never comes easy. Show them that there are no participation awards. Show them that being the hardest worker in the room is more important than being privilege or being gifted. Show them instant gratification does not exist in all aspects of life. That’s my why. What’s yours? @dadsnackofficial

They’re always watching. Show them what discipline, consistency, and commitment looks like. Show them that there are no short cuts in life and that anything worth having never comes easy. Show them that there are no participation awards. Show them that being the hardest worker in the room is more important than being privilege or being gifted. Show them instant gratification does not exist in all aspects of life. That’s my why. What’s yours? @dadsnackofficial

6 1 16 minutes ago
Simple and delicious dinner recipe! 
A low carb twist on shrimp and grits.. Mashed cauliflower 
Fat free mozzarella cheese 
Hot sauce 
Shrimp 
Sprinkle of cayenne pepper
Sprinkle of red pepper flakes 
Side of brussel sprouts 
#fitness #nutrition #recipes #flexibledieting #macros #myfitnesspal #cauliflower #macrofriendly

Simple and delicious dinner recipe!
A low carb twist on shrimp and grits.. Mashed cauliflower
Fat free mozzarella cheese
Hot sauce
Shrimp
Sprinkle of cayenne pepper
Sprinkle of red pepper flakes
Side of brussel sprouts
#fitness #nutrition #recipes #flexibledieting #macros #myfitnesspal #cauliflower #macrofriendly

3 1 18 minutes ago
Yes I have a favorite spoon!  Protein oats are where it’s at. Added 92 grams of egg white to my @coachsoats while they were cooking...so yummy!! Topped it off with my Naked PB banana and nuts. #breakfast #macros #trackyours*%t #fatloss #flexibledieting

Yes I have a favorite spoon! Protein oats are where it’s at. Added 92 grams of egg white to my @coachsoats while they were cooking...so yummy!! Topped it off with my Naked PB banana and nuts. #breakfast #macros #trackyours*%t #fatloss #flexibledieting

1 0 18 minutes ago
Veggie Bowls with protein of your choice. 🥗🥙
••
Yessss I know what your thinking, terrible photography gracie, but I promise I’m learning 😂✌🏻.
••
I whipped up two salad bowls for me and ma mum. I had leftover Tuna as my protein and I chucked some chicken breast slices into hers which are only 25 calories per slice. Then I added a variety of salad and veggie rice from Aldi (low carb). It’s so easy to get all of your 5 a day in just ONE sitting and yes it was filling. SALADS do NOT have to be boring. •••
Hoping for a good 2lb loss by Friday 💪🏻.
•••
🥒🌽🥕🍗🥬🍴

Veggie Bowls with protein of your choice. 🥗🥙
••
Yessss I know what your thinking, terrible photography gracie, but I promise I’m learning 😂✌🏻.
••
I whipped up two salad bowls for me and ma mum. I had leftover Tuna as my protein and I chucked some chicken breast slices into hers which are only 25 calories per slice. Then I added a variety of salad and veggie rice from Aldi (low carb). It’s so easy to get all of your 5 a day in just ONE sitting and yes it was filling. SALADS do NOT have to be boring. •••
Hoping for a good 2lb loss by Friday 💪🏻.
•••
🥒🌽🥕🍗🥬🍴

19 4 19 minutes ago
#throwback
As much as I LOVE having way more energy, strength and all the carbsss 🍚🍚 - they’ll always be that part of me that is missing being the “minier” me everyday 👀
.
By no means “shredded” but still the best I’ve ever looked imo - which was my goal right from the beginning and I’m proud of myself for achieving that 🙌🏼 .
I miss the structure and the challenge but I know back then I’d probably have been thinking the opposite 😂
Just goes to show that whatever stage you’re at you might feel like the grass is always greener on the other side 🙈
.
Already thinking about putting plans in place to put in the work and beat this again... 👀 #youvsyou
———————
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#gymsharktrain #fitgirlsfam #fatloss #girlswholift #getshreddyforsummer #humpday #legday #onlinecoach #girlswithmuscle #strongnotskinny #progressiveoverload  #lean #heavylifting #bootygainz #personaltrainer #summershred #iifym #nutrition #goalsetting #ootd #fitfamuk #ukfitness #workouttips #getfitwithwhit #strongforsummer #flexibledieting #trainhard #fitfamily

#throwback
As much as I LOVE having way more energy, strength and all the carbsss 🍚🍚 - they’ll always be that part of me that is missing being the “minier” me everyday 👀
.
By no means “shredded” but still the best I’ve ever looked imo - which was my goal right from the beginning and I’m proud of myself for achieving that 🙌🏼 .
I miss the structure and the challenge but I know back then I’d probably have been thinking the opposite 😂
Just goes to show that whatever stage you’re at you might feel like the grass is always greener on the other side 🙈
.
Already thinking about putting plans in place to put in the work and beat this again... 👀 #youvsyou
———————
.
.
.
.
.
.
.
#gymsharktrain #fitgirlsfam #fatloss #girlswholift #getshreddyforsummer #humpday #legday #onlinecoach #girlswithmuscle #strongnotskinny #progressiveoverload #lean #heavylifting #bootygainz #personaltrainer #summershred #iifym #nutrition #goalsetting #ootd #fitfamuk #ukfitness #workouttips #getfitwithwhit #strongforsummer #flexibledieting #trainhard #fitfamily

26 5 20 minutes ago
🍴Petit déjeuner 🍴
.
Brunch suite (assiette salée)
.
399 kcal ~> G: 18g L: 20g P: 34g
.
🔹2 œufs à la coque
🔹2 tranches de pain grillé au blé complet Pasquier + 5g de beurre
🔹2 tranches de blanc de dinde
🔹220g de tomate + 5g d’huile d’olive + sel au céleri + herbes de Provence
.
#truefitnessknowledge #mangersainement #mangermieux #mangersain #recettehealthy #healthyfoodrecipes #repashealthy #healthyrecipes #reequilibragealimentaire #pertedepoidssaine #recettesaine #recetteminceur #mincirsansregime #pertedegras #flexibledieting #diet #dietfood  #lowcarb #teamfitcats #pertedegras #musculationfemme #fit #fitnessgirl  #maigrirsansregime #minciravecplaisir #objectifpertedepoids #nonauxkilos #adieuleskilos #dieteflexible #maigriravecplaisir #mincirsansregime

🍴Petit déjeuner 🍴
.
Brunch suite (assiette salée)
.
399 kcal ~> G: 18g L: 20g P: 34g
.
🔹2 œufs à la coque
🔹2 tranches de pain grillé au blé complet Pasquier + 5g de beurre
🔹2 tranches de blanc de dinde
🔹220g de tomate + 5g d’huile d’olive + sel au céleri + herbes de Provence
.
#truefitnessknowledge #mangersainement #mangermieux #mangersain #recettehealthy #healthyfoodrecipes #repashealthy #healthyrecipes #reequilibragealimentaire #pertedepoidssaine #recettesaine #recetteminceur #mincirsansregime #pertedegras #flexibledieting #diet #dietfood #lowcarb #teamfitcats #pertedegras #musculationfemme #fit #fitnessgirl #maigrirsansregime #minciravecplaisir #objectifpertedepoids #nonauxkilos #adieuleskilos #dieteflexible #maigriravecplaisir #mincirsansregime

9 0 20 minutes ago
So Teammates I was at the dollar store “Dollarama” (for my Canadian followers )and I stumbled across this. Cooked Corn 🌽 on the cob packaged on a dry food shelf. 🧐 First of all this is not a grocery store, secondly it’s among dry food. .
.
Would you buy this?

So Teammates I was at the dollar store “Dollarama” (for my Canadian followers )and I stumbled across this. Cooked Corn 🌽 on the cob packaged on a dry food shelf. 🧐 First of all this is not a grocery store, secondly it’s among dry food. .
.
Would you buy this?

34 9 20 minutes ago
獻給健身素食者💪超實用文🔥雀兒最愛的6種高蛋白質植物性食物營養圖表👍🏽
食物裡到底含有多少蛋白質一目了然💕
。
🙌🏻🙌🏻🙌🏻Tag 需要這份資訊的他/她 : )
。
👉🏻追蹤 @chelsea.chiang 每天分享健康營養資訊、食譜❤❤❤
。
素食者一定常常有遇到一個狀況是
蛋白質攝取的困擾
今天雀兒要跟大家分享
素食者很棒的超級食物來源
不僅營養豐富,還可以補充蛋白質!
快點收藏起來~❤️
也別忘了分享給素食者的朋友唷!
我相信很有用處的!希望你們會喜歡喔^_^
有什麼回饋也歡迎留言在貼文下方喔~
😚😚😚
(我覺得有一天我也會開始吃純素🍃🐰)
。
🔥🔥🔥🔥🔥🔥🔥
以下食材大家可以去我的限時精選
「雀兒精選食材」裡面看 
我都把連結加好了❤️往上滑即可👌
😊
🔥🔥🔥🔥🔥🔥🔥
1👉100g天貝Tempeh
🌟熱量193kcal/蛋白質約19g Protein
。
天貝多是以黃豆製成,待發酵完成後,
表面會長出白色的菌絲
使原本顆顆分明的黃豆凝結成塊狀。
因為經過發酵作用,
所以黃豆中的蛋白質與營養成分
也在發酵的過程中得到轉換,
更易於人體消化吸收,
並且提供了良好的維生素 B1 與 B2 唷❤️
2👉100g鷹嘴豆 chickpeas 🌟熱量364kcal/蛋白質約20g Protein
。
是素食者非常好的蛋白質來源~
還可以補充纖維質❤️
。
3👉100g豆腐Tofu
🌟熱量52kcal/蛋白質約4.6g Protein
。
4👉100g花生醬peanut butter
🌟熱量625kcal/蛋白質約25g Protein
。
無糖花生醬是素食者的蛋白質選擇
但是因為脂肪高
還是要酌量攝取唷!
。
5👉100g螺旋藻Spirulina
🌟熱量26kcal/蛋白質約5.9g Protein
。
綠色超級食物!這真的超屌~
螺旋藻含豐富的蛋白質,
佔總淨重的60-63%,
其中包含所有必需胺基酸。
但其白質含量與動物性(如肉、蛋、奶)相比,
其蛋白質含量較低且蛋氨酸、
半胱氨酸及賴氨酸的份量則較少,
若與植物蛋白質比較,
螺旋藻蛋白質含量較優越。
螺旋藻含維生素相當豐富,
其中又以β胡蘿蔔素及維生素B群含量最高,
β胡蘿蔔素含量約為胡蘿蔔的2-5倍,
維生素B12(大部分只存在動物性食物)
含量約為動物肝臟的3-4倍,
對於素食者來說,
螺旋藻是個不錯的營養補充品。
。
6👉100g奇亞籽Chia seeds
🌟熱量489kcal/蛋白質約14.3g Protein
。
富含omega-3,我都會加水~膨脹後高飽足感~加在高蛋白中或做糕點都很棒~! #calories#energy#foods#healthy#protein#calories #healthyeating#healthylife #vegan #fitfood#fitfoodshare #fitness #fitnessfood#homemade#brunch#preworkout#postworkout#yummy#nutrition#macros#2eat2gether#flexibledieting#素食 #健康#熱量#減脂#健身#蛋白質#高蛋白

獻給健身素食者💪超實用文🔥雀兒最愛的6種高蛋白質植物性食物營養圖表👍🏽
食物裡到底含有多少蛋白質一目了然💕

🙌🏻🙌🏻🙌🏻Tag 需要這份資訊的他/她 : )

👉🏻追蹤 @chelsea.chiang 每天分享健康營養資訊、食譜❤❤❤

素食者一定常常有遇到一個狀況是
蛋白質攝取的困擾
今天雀兒要跟大家分享
素食者很棒的超級食物來源
不僅營養豐富,還可以補充蛋白質!
快點收藏起來~❤️
也別忘了分享給素食者的朋友唷!
我相信很有用處的!希望你們會喜歡喔^_^
有什麼回饋也歡迎留言在貼文下方喔~
😚😚😚
(我覺得有一天我也會開始吃純素🍃🐰)

🔥🔥🔥🔥🔥🔥🔥
以下食材大家可以去我的限時精選
「雀兒精選食材」裡面看
我都把連結加好了❤️往上滑即可👌
😊
🔥🔥🔥🔥🔥🔥🔥
1👉100g天貝Tempeh
🌟熱量193kcal/蛋白質約19g Protein

天貝多是以黃豆製成,待發酵完成後,
表面會長出白色的菌絲
使原本顆顆分明的黃豆凝結成塊狀。
因為經過發酵作用,
所以黃豆中的蛋白質與營養成分
也在發酵的過程中得到轉換,
更易於人體消化吸收,
並且提供了良好的維生素 B1 與 B2 唷❤️
2👉100g鷹嘴豆 chickpeas 🌟熱量364kcal/蛋白質約20g Protein

是素食者非常好的蛋白質來源~
還可以補充纖維質❤️

3👉100g豆腐Tofu
🌟熱量52kcal/蛋白質約4.6g Protein

4👉100g花生醬peanut butter
🌟熱量625kcal/蛋白質約25g Protein

無糖花生醬是素食者的蛋白質選擇
但是因為脂肪高
還是要酌量攝取唷!

5👉100g螺旋藻Spirulina
🌟熱量26kcal/蛋白質約5.9g Protein

綠色超級食物!這真的超屌~
螺旋藻含豐富的蛋白質,
佔總淨重的60-63%,
其中包含所有必需胺基酸。
但其白質含量與動物性(如肉、蛋、奶)相比,
其蛋白質含量較低且蛋氨酸、
半胱氨酸及賴氨酸的份量則較少,
若與植物蛋白質比較,
螺旋藻蛋白質含量較優越。
螺旋藻含維生素相當豐富,
其中又以β胡蘿蔔素及維生素B群含量最高,
β胡蘿蔔素含量約為胡蘿蔔的2-5倍,
維生素B12(大部分只存在動物性食物)
含量約為動物肝臟的3-4倍,
對於素食者來說,
螺旋藻是個不錯的營養補充品。

6👉100g奇亞籽Chia seeds
🌟熱量489kcal/蛋白質約14.3g Protein

富含omega-3,我都會加水~膨脹後高飽足感~加在高蛋白中或做糕點都很棒~! #calories #energy #foods #healthy #protein #calories #healthyeating #healthylife #vegan #fitfood #fitfoodshare #fitness #fitnessfood #homemade #brunch #preworkout #postworkout #yummy #nutrition #macros #2eat2gether #flexibledieting #素食 #健康 #熱量 #減脂 #健身 #蛋白質 #高蛋白

382 2 21 minutes ago
Adding “mini meals” in between breakfast, lunch & dinner could be a good way to manage hunger, pre-empt cravings and drop body fat.

Use them to get that 70-80% full feeling so you’re never stuffed nor starving, but always satisfied.

Keeping them nutrient-dense with a good protein source is recommended to maintain health, energy and hit those body composition goals✌🏼
.
Here are some of our favourite low calorie “mini meals”:
.
😋 Greek yoghurt with mixed berries
😋 A sliced pepper + 50g reduced fat hummus/reduced fat tzatziki
😋 An apple with a small tbsp peanut butter
😋 2 rice cakes & cottage cheese
😋Whey protein shake (30g) or whey mixed with Greek yoghurt.
😋 Sliced beef & cream cheese roll ups.
😋 2 boiled eggs & spinach
😋 Half a tub of protein ice cream
😋 A low-sugar protein bar
😋 Home made protein bar/flapjack from the Be Strong recipe packs.

Get creative with your ideas so you begin to truly LOVE healthy food and enjoy eating frequently 😋
.
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Want a personalised fat-loss plan with accountability to keep you focused?
DM me @serene_strong or @james_belerion to get started today! ✌🏼
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
.
Tag someone who needs convenient, healthy “mini meal” ideas👇🏼😂

Adding “mini meals” in between breakfast, lunch & dinner could be a good way to manage hunger, pre-empt cravings and drop body fat.

Use them to get that 70-80% full feeling so you’re never stuffed nor starving, but always satisfied.

Keeping them nutrient-dense with a good protein source is recommended to maintain health, energy and hit those body composition goals✌🏼
.
Here are some of our favourite low calorie “mini meals”:
.
😋 Greek yoghurt with mixed berries
😋 A sliced pepper + 50g reduced fat hummus/reduced fat tzatziki
😋 An apple with a small tbsp peanut butter
😋 2 rice cakes & cottage cheese
😋Whey protein shake (30g) or whey mixed with Greek yoghurt.
😋 Sliced beef & cream cheese roll ups.
😋 2 boiled eggs & spinach
😋 Half a tub of protein ice cream
😋 A low-sugar protein bar
😋 Home made protein bar/flapjack from the Be Strong recipe packs.

Get creative with your ideas so you begin to truly LOVE healthy food and enjoy eating frequently 😋
.
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Want a personalised fat-loss plan with accountability to keep you focused?
DM me @serene_strong or @james_belerion to get started today! ✌🏼
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
.
Tag someone who needs convenient, healthy “mini meal” ideas👇🏼😂

8 1 23 minutes ago
Made this fancy potato and egg breakfast sandwich with a PB&J parfait for just 4 #smartpoints 🤤☀️🙌 For my waffle "bread" all I used was...
- 1/2 cup simply potatos (2sp)
-2 eggs 
Mixed  with s&p, cooked in my waffle iron. Added in 4 slices of @hillshirefarm natural black forest ham (1sp) and 3 slices hillshire farm turkey (0sp) with 2 slices @borden_cheese ff pepper jack cheese (1sp) and NSA ketchup (0sp) 
For my parfait I used...
-1 cup nf plain greek yogurt
- 1 grape sugar free crush singles
- fresh strawberries
- 1 tbsp @julianbakery pb granola
•
#ww #wwambassador #wwjourney #wwsupport #wwsuccess #wwlifestyle #wwlongisland #wwnewyork #weightlossjourney #weightwatchers #wwsmartpoints #wwsp #flexibledieting #healthylifestyle #cookinglight #wwblogger #lifoodie #wwfoodie #foreverybody #worktheplan #wwbreakfast #wwmeals #wwideas #wwhacks #flexibledieting #fashionfitfoodie #weightwatchers

Made this fancy potato and egg breakfast sandwich with a PB&J parfait for just 4 #smartpoints 🤤☀️🙌 For my waffle "bread" all I used was...
- 1/2 cup simply potatos (2sp)
-2 eggs
Mixed with s&p, cooked in my waffle iron. Added in 4 slices of @hillshirefarm natural black forest ham (1sp) and 3 slices hillshire farm turkey (0sp) with 2 slices @borden_cheese ff pepper jack cheese (1sp) and NSA ketchup (0sp)
For my parfait I used...
-1 cup nf plain greek yogurt
- 1 grape sugar free crush singles
- fresh strawberries
- 1 tbsp @julianbakery pb granola

#ww #wwambassador #wwjourney #wwsupport #wwsuccess #wwlifestyle #wwlongisland #wwnewyork #weightlossjourney #weightwatchers #wwsmartpoints #wwsp #flexibledieting #healthylifestyle #cookinglight #wwblogger #lifoodie #wwfoodie #foreverybody #worktheplan #wwbreakfast #wwmeals #wwideas #wwhacks #flexibledieting #fashionfitfoodie #weightwatchers

43 0 26 minutes ago
We may not be able to control what happens to us, but we can control how we respond 😤
.
Here’s one awesome response from my client Sara that hits this point perfectly. Life doesn’t care about our goals- it’ll literally throw a shit show our way some weeks.
.
Here is where it’s so important to keep the focus on what we CAN do. When things gets stressful or hectic, keeping your tangibles in check helps to keep you grounded!💆🏼‍♀️
.
You have full control over how you choose to react. When life feels out of control, you don’t have to follow it!

For any questions about coaching visit www.teamlocofit.com
💜 @teamlocofit

We may not be able to control what happens to us, but we can control how we respond 😤
.
Here’s one awesome response from my client Sara that hits this point perfectly. Life doesn’t care about our goals- it’ll literally throw a shit show our way some weeks.
.
Here is where it’s so important to keep the focus on what we CAN do. When things gets stressful or hectic, keeping your tangibles in check helps to keep you grounded!💆🏼‍♀️
.
You have full control over how you choose to react. When life feels out of control, you don’t have to follow it!

For any questions about coaching visit www.teamlocofit.com
💜 @teamlocofit

28 3 27 minutes ago
🍴Petit déjeuner 🍴
.
Brunch (assiette sucrée)
.
Pancakes (sans topping)
205 kcal ~> G:3g L:9g P:24g
.
Composition :
🔹1oeuf
🔹15g de whey vanille (foodspring)
🔹10g de farine de coco
🔹3g de levure chimique
🔹1 yaourt soja nature sojasun (100g)
.
On mélange tout et je met dans mon Tefal Snack Collection avec la plaque à pancakes 🤗
.
Topping (141 kcal ~> G: 9g L: 10g P: 6g) : 25g de fraises, 12g de chocobutter de chez prozis goût bonbon (= Ferrero Rocher) + 12g de chocobutter de chez prozis goût almond coco
.
#truefitnessknowledge #mangersainement #mangermieux #mangersain #recettehealthy #healthyfoodrecipes #repashealthy #healthyrecipes #reequilibragealimentaire #pertedepoidssaine #recettesaine #recetteminceur #protein #proteine #flexibledieting #diet #dietfood  #lowcarb #teamfitcats #musculation #musculationfemme #fit #fitnessgirl  #maigrirsansregime #minciravecplaisir #objectifpertedepoids #nonauxkilos #adieuleskilos #dieteflexible #maigriravecplaisir

🍴Petit déjeuner 🍴
.
Brunch (assiette sucrée)
.
Pancakes (sans topping)
205 kcal ~> G:3g L:9g P:24g
.
Composition :
🔹1oeuf
🔹15g de whey vanille (foodspring)
🔹10g de farine de coco
🔹3g de levure chimique
🔹1 yaourt soja nature sojasun (100g)
.
On mélange tout et je met dans mon Tefal Snack Collection avec la plaque à pancakes 🤗
.
Topping (141 kcal ~> G: 9g L: 10g P: 6g) : 25g de fraises, 12g de chocobutter de chez prozis goût bonbon (= Ferrero Rocher) + 12g de chocobutter de chez prozis goût almond coco
.
#truefitnessknowledge #mangersainement #mangermieux #mangersain #recettehealthy #healthyfoodrecipes #repashealthy #healthyrecipes #reequilibragealimentaire #pertedepoidssaine #recettesaine #recetteminceur #protein #proteine #flexibledieting #diet #dietfood #lowcarb #teamfitcats #musculation #musculationfemme #fit #fitnessgirl #maigrirsansregime #minciravecplaisir #objectifpertedepoids #nonauxkilos #adieuleskilos #dieteflexible #maigriravecplaisir

15 0 28 minutes ago
Tak jednoduchý a rýchly recept!
Kedysi každé jedno ráno začínalo s touto MRKVOVOU PLACKOU 🥕🍳
Tiež mávate obdobia, kedy raňajkuje stále jedno jedlo do okola, ako napríklad ovsenú kašu, a potom zas príde obdobie iného jedla? 😁
Ak áno, čo sú vaše najčastejšie raňajky tieto dni?

A ako na placku?
Potrebuješ:
•50g mrkva • 1 vajce
• korenie, soľ podľa chuti

1. Mrkvu nastrúhaš na jemno, pridáš vajce a korenie a poriadne ale fakt poriadne vymiešaš.
2. Opražíš na panvici potrebnej trochou oleja a tadáá, raňajky sú na svete ✨

#fitness#slovakfitness#healthyrecipes#healthandfitness#gymlife#gymmotivation#iifym#flexibledieting#foodie#foodphotography#realfood#foodgram#nutrition

Tak jednoduchý a rýchly recept!
Kedysi každé jedno ráno začínalo s touto MRKVOVOU PLACKOU 🥕🍳
Tiež mávate obdobia, kedy raňajkuje stále jedno jedlo do okola, ako napríklad ovsenú kašu, a potom zas príde obdobie iného jedla? 😁
Ak áno, čo sú vaše najčastejšie raňajky tieto dni?

A ako na placku?
Potrebuješ:
•50g mrkva • 1 vajce
• korenie, soľ podľa chuti

1. Mrkvu nastrúhaš na jemno, pridáš vajce a korenie a poriadne ale fakt poriadne vymiešaš.
2. Opražíš na panvici potrebnej trochou oleja a tadáá, raňajky sú na svete ✨

#fitness #slovakfitness #healthyrecipes #healthandfitness #gymlife #gymmotivation #iifym #flexibledieting #foodie #foodphotography #realfood #foodgram #nutrition

646 2 29 minutes ago
Recette par @fit_n_more 🍪🍩🍫🍮🍰🍘🎂🥞🥐
.
Utilisez #french__cake pour partager tes 
recettes ! 😉
〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
« Protein chocolate brownie »
(Ma recette préférée 🍫).
-
Bon début de semaine 👋 ! Vacances bientôt terminées, la formation arrive à grand pas, et mon anniversaire aussi tient 😊.. Avec ce temps, rien de mieux que du chocolat encore chaud.
-
Là on a une recette que je réalise très très souvent, c’est celle des mini brownies proteinés à base de cacao, ici version low carb, fait avec de la farine de coco, arôme coconut 🌴 et aux petits suisses 👀.
-
Je les ai également fourrés avec un carré de chocolat au centre, c’est juste une perfection 🤗. Dense, chocolaté, fondant, proteiné et low carb que demander de plus ? 🤷‍♂️.
-
Réchauffé au four légèrement tiède 😍.. Si la recette t’intéresse, je te mets ça prochainement ! Passes un bon lundi 😊.
-
#chocolate #chocolat #delicious #delicieux #sain #mangersain #manger #nourriture #tasty #foodgram #foodgasm #foodies #foodstagram #fitfood #fitfrenchies #fitfamily #eat #teamshape #teamfitcats #brownie #foodlover #flexibledieting #nomnom #foodpic #healthyfood #healthyeating #breakfast #petitdejeuner #foodphoto

Recette par @fit_n_more 🍪🍩🍫🍮🍰🍘🎂🥞🥐
.
Utilisez #french__cake pour partager tes
recettes ! 😉
〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️〰️
« Protein chocolate brownie »
(Ma recette préférée 🍫).
-
Bon début de semaine 👋 ! Vacances bientôt terminées, la formation arrive à grand pas, et mon anniversaire aussi tient 😊.. Avec ce temps, rien de mieux que du chocolat encore chaud.
-
Là on a une recette que je réalise très très souvent, c’est celle des mini brownies proteinés à base de cacao, ici version low carb, fait avec de la farine de coco, arôme coconut 🌴 et aux petits suisses 👀.
-
Je les ai également fourrés avec un carré de chocolat au centre, c’est juste une perfection 🤗. Dense, chocolaté, fondant, proteiné et low carb que demander de plus ? 🤷‍♂️.
-
Réchauffé au four légèrement tiède 😍.. Si la recette t’intéresse, je te mets ça prochainement ! Passes un bon lundi 😊.
-
#chocolate #chocolat #delicious #delicieux #sain #mangersain #manger #nourriture #tasty #foodgram #foodgasm #foodies #foodstagram #fitfood #fitfrenchies #fitfamily #eat #teamshape #teamfitcats #brownie #foodlover #flexibledieting #nomnom #foodpic #healthyfood #healthyeating #breakfast #petitdejeuner #foodphoto

111 0 30 minutes ago
Gym Walk
Gym Talk

Gym Walk
Gym Talk

7 1 31 minutes ago
PEANUTS WORK WONDERS FOR YOUR SKIN?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are guessing that you are a bit shocked by this statement but it's actually true.By putting a little more thought into it, you'll realize that the roasted peanut snack could help your skin in more ways than one.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vitamin E which is easily absorbed by the body due to mono- and polyunsaturated fats contained in peanuts can help protect your skin from the damaging effects of free radicals from UV exposure. Moreover, the monounsaturated fats in peanut butter will help keep your skin supple and naturally radiant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now have some peanuts and watch your skin glow!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#valnutz⠀⠀⠀⠀⠀⠀⠀⠀⠀
#valeriefoods⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterlove⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterbreath⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanut_butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomendaily⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomenlifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wellnesswoman⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyfoodchoice⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterlover⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutteraddict⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthylivingtips⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywoman⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomen⠀⠀⠀⠀⠀⠀⠀⠀⠀
#instahealthyfood⠀⠀⠀⠀⠀⠀⠀⠀⠀
#plantbasedfoods⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mealpreps⠀⠀⠀⠀⠀⠀⠀⠀⠀
#snacksmart⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanut⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyfoodporn⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cleaneatingideas⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iifymwomen⠀⠀⠀⠀⠀⠀⠀⠀⠀
#paleolifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutter⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexibledieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wellness

PEANUTS WORK WONDERS FOR YOUR SKIN?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are guessing that you are a bit shocked by this statement but it's actually true.By putting a little more thought into it, you'll realize that the roasted peanut snack could help your skin in more ways than one.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Vitamin E which is easily absorbed by the body due to mono- and polyunsaturated fats contained in peanuts can help protect your skin from the damaging effects of free radicals from UV exposure. Moreover, the monounsaturated fats in peanut butter will help keep your skin supple and naturally radiant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now have some peanuts and watch your skin glow!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#valnutz⠀⠀⠀⠀⠀⠀⠀⠀⠀
#valeriefoods⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterlove⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterbreath⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanut_butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomendaily⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomenlifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wellnesswoman⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyfoodchoice⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutterlover⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutteraddict⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthylivingtips⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywoman⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthywomen⠀⠀⠀⠀⠀⠀⠀⠀⠀
#instahealthyfood⠀⠀⠀⠀⠀⠀⠀⠀⠀
#plantbasedfoods⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mealpreps⠀⠀⠀⠀⠀⠀⠀⠀⠀
#snacksmart⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanut⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthyfoodporn⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cleaneatingideas⠀⠀⠀⠀⠀⠀⠀⠀⠀
#iifymwomen⠀⠀⠀⠀⠀⠀⠀⠀⠀
#paleolifestyle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#peanutbutter⠀⠀⠀⠀⠀⠀⠀⠀⠀
#flexibledieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
#wellness

4 0 31 minutes ago
🚨ARE YOU READY TO TAKE ACTION?🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Click the link in our bio for our FREE kickstarter guide and begin your fitness journey today.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
MACROS 101🍔 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍌Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive & strength-based sports use the anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. Carbs normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is ideal🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍖Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (Morton et al., 2017). Of course, you can eat more than this & I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥑Fat is often seen as the evil of the macros but it is vital for endocrine function. The endocrine system is responsible for the production of HGH & testosterone. It also acts to help absorption of fat-soluble vitamins such as A,D,E &K. Helms et al. (2014), found that a dietary fat intake of roughly 20-30% was optimal for testosterone levels. Whilst dieting however, they found a fat intake of 15-20% of cals was ideal🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

🚨ARE YOU READY TO TAKE ACTION?🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Click the link in our bio for our FREE kickstarter guide and begin your fitness journey today.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
MACROS 101🍔 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍌Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive & strength-based sports use the anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. Carbs normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is ideal🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍖Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy (Morton et al., 2017). Of course, you can eat more than this & I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥑Fat is often seen as the evil of the macros but it is vital for endocrine function. The endocrine system is responsible for the production of HGH & testosterone. It also acts to help absorption of fat-soluble vitamins such as A,D,E &K. Helms et al. (2014), found that a dietary fat intake of roughly 20-30% was optimal for testosterone levels. Whilst dieting however, they found a fat intake of 15-20% of cals was ideal🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

668 2 31 minutes ago
𝑰 𝒄𝒂𝒏'𝒕 𝒆𝒙𝒑𝒆𝒄𝒕 𝒎𝒚 𝒄𝒍𝒊𝒆𝒏𝒕 𝒕𝒐 𝒃𝒆 𝒄𝒐𝒎𝒑𝒍𝒊𝒂𝒏𝒕 𝒊𝒇 𝒕𝒉𝒆𝒚 𝒅𝒐𝒏'𝒕 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅 𝑾𝑯𝒀 𝒘𝒆 𝒂𝒓𝒆 𝒊𝒎𝒑𝒍𝒆𝒎𝒆𝒏𝒕𝒊𝒏𝒈 𝒄𝒉𝒂𝒏𝒈𝒆𝒔. 𝑰𝒕 𝒊𝒔 𝑴𝒀 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒊𝒃𝒊𝒍𝒊𝒕𝒚 𝒂𝒔 𝒂 𝒄𝒐𝒂𝒄𝒉 𝒕𝒐 𝒑𝒓𝒐𝒑𝒆𝒓𝒍𝒚 𝒓𝒆𝒍𝒂𝒚 𝒕𝒉𝒊𝒔 𝒎𝒆𝒔𝒔𝒂𝒈𝒆 𝒕𝒐 𝒕𝒉𝒆𝒎.
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You want to lose weight. Awesome.
You want to put on muscle. Even awesomer.
You just want to have a nutrition plan with accountability that allows you maintain life with the family. Awesomererer.
-
Things are not REALLY where they need to be.
So we need to make changes, and we need to chat frequently to make sure we are moving things in the right direction.
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WHY are we managing your training intensity for fat loss?
WHY are we implementing exercises into your day that will help stimulate relaxation?
WHY are we reverse dieting you and taking your calories from really low to as high as we can get them?
-
How else could I expect you to buy into what we need to do?
How else would we be able to move forward whenever obstacles come up?
-
Communication is imperative.
-
as always drop some comments below or DM questions you have 👍🏽

𝑰 𝒄𝒂𝒏'𝒕 𝒆𝒙𝒑𝒆𝒄𝒕 𝒎𝒚 𝒄𝒍𝒊𝒆𝒏𝒕 𝒕𝒐 𝒃𝒆 𝒄𝒐𝒎𝒑𝒍𝒊𝒂𝒏𝒕 𝒊𝒇 𝒕𝒉𝒆𝒚 𝒅𝒐𝒏'𝒕 𝒖𝒏𝒅𝒆𝒓𝒔𝒕𝒂𝒏𝒅 𝑾𝑯𝒀 𝒘𝒆 𝒂𝒓𝒆 𝒊𝒎𝒑𝒍𝒆𝒎𝒆𝒏𝒕𝒊𝒏𝒈 𝒄𝒉𝒂𝒏𝒈𝒆𝒔. 𝑰𝒕 𝒊𝒔 𝑴𝒀 𝒓𝒆𝒔𝒑𝒐𝒏𝒔𝒊𝒃𝒊𝒍𝒊𝒕𝒚 𝒂𝒔 𝒂 𝒄𝒐𝒂𝒄𝒉 𝒕𝒐 𝒑𝒓𝒐𝒑𝒆𝒓𝒍𝒚 𝒓𝒆𝒍𝒂𝒚 𝒕𝒉𝒊𝒔 𝒎𝒆𝒔𝒔𝒂𝒈𝒆 𝒕𝒐 𝒕𝒉𝒆𝒎.
-
You want to lose weight. Awesome.
You want to put on muscle. Even awesomer.
You just want to have a nutrition plan with accountability that allows you maintain life with the family. Awesomererer.
-
Things are not REALLY where they need to be.
So we need to make changes, and we need to chat frequently to make sure we are moving things in the right direction.
-
WHY are we managing your training intensity for fat loss?
WHY are we implementing exercises into your day that will help stimulate relaxation?
WHY are we reverse dieting you and taking your calories from really low to as high as we can get them?
-
How else could I expect you to buy into what we need to do?
How else would we be able to move forward whenever obstacles come up?
-
Communication is imperative.
-
as always drop some comments below or DM questions you have 👍🏽

26 1 32 minutes ago
✨Transformation Tuesday✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
Myself: ⬇️ 25Ibs  My hubby: ⬇️ 55Ibs⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My husband & I started our healthy  life style journey in summer 2018. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Starting this journey together was one of the best decisions we’ve ever made. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I personally started counting macros with @emmabmontgomery ‘s help & followed the workouts she gave me. My husband didn’t count macros,but started watching his portions and worked out with me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Throughout this journey we failed a lot and we are still failing. But, one thing this journey taught us, is to never give up! We learned to keep trying and be realistic with our expectations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some days, we feel like giving up, but we remind ourself that it’s part of the process and we should keep going or ,otherwise, we are going to get back to where we started. If we give up now, we are never going to reach our goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are so close,yet so far from our goals! To get to our goals, we got to keep failing and keep trying again & again until we succeed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This journey needs long term goals, the right mindset, patience, determination and discipline. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Giving up is not going to get you anywhere!! Perseverance will!

✨Transformation Tuesday✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
Myself: ⬇️ 25Ibs My hubby: ⬇️ 55Ibs⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My husband & I started our healthy life style journey in summer 2018. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Starting this journey together was one of the best decisions we’ve ever made. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I personally started counting macros with @emmabmontgomery ‘s help & followed the workouts she gave me. My husband didn’t count macros,but started watching his portions and worked out with me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Throughout this journey we failed a lot and we are still failing. But, one thing this journey taught us, is to never give up! We learned to keep trying and be realistic with our expectations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some days, we feel like giving up, but we remind ourself that it’s part of the process and we should keep going or ,otherwise, we are going to get back to where we started. If we give up now, we are never going to reach our goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are so close,yet so far from our goals! To get to our goals, we got to keep failing and keep trying again & again until we succeed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This journey needs long term goals, the right mindset, patience, determination and discipline. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Giving up is not going to get you anywhere!! Perseverance will!

21 7 32 minutes ago
Protein cookies with chocolate and blueberries! They turned out amazing I am so glad that I finally brought pea protein powder because if you are baking you NEED that kind of protein powder in your life. 🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪 Recipe that I improvised and was so glad it turned out amazing 🤣😍 🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪 50 g pea protein powder, 80 g almond butter, 10 g coconut flour, 40 g spelled flour or oat flour, 1 tablespoon of erythrit or granulated zero calorie sugar, cinnamon, 20 g almond chunks, 100 ml milk, 40 g frozen blueberries. Mix everything, form 6 cookies and bake at 180 degrees for 20 mins. Macros: 161 kcal 8,7 f 8,9 c 11 p #macros101 #iifym #macrorecipes #mealprep #eatrealfood #flexibledieting #flexiblediet #countingmacros

Protein cookies with chocolate and blueberries! They turned out amazing I am so glad that I finally brought pea protein powder because if you are baking you NEED that kind of protein powder in your life. 🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪 Recipe that I improvised and was so glad it turned out amazing 🤣😍 🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪🍪 50 g pea protein powder, 80 g almond butter, 10 g coconut flour, 40 g spelled flour or oat flour, 1 tablespoon of erythrit or granulated zero calorie sugar, cinnamon, 20 g almond chunks, 100 ml milk, 40 g frozen blueberries. Mix everything, form 6 cookies and bake at 180 degrees for 20 mins. Macros: 161 kcal 8,7 f 8,9 c 11 p #macros101 #iifym #macrorecipes #mealprep #eatrealfood #flexibledieting #flexiblediet #countingmacros

0 0 32 minutes ago
Here’s a video of a slice of the shortbread shortcake cheesecake I had from @thecheesecakeshopwollaton - just look at that texture 🤤 If you like the sound on my videos you need to turn it on for this one 🤤 I’m currently doing a giveaway with @thecheesecakeshopwollaton to give you guys a chance to win £25 to spend at their store - head over to the rocky road mud cake post on my page to enter 😊 #food #foodie #foodporn #foodgasm #dessertporn #chocolate #desserts  #yummy #iifym #flexibledieting #balance #cheesecake #competition #cheatmeal #whitechocolate #dessert #desserts #dessertlover #cheesecakes  #balance #patisserie #recovery #video #eatingfortheinsta #icecream #junkfood #cakes #cake #hungry #dessert #foodstagram #giveaway #strongnotskinny

Here’s a video of a slice of the shortbread shortcake cheesecake I had from @thecheesecakeshopwollaton - just look at that texture 🤤 If you like the sound on my videos you need to turn it on for this one 🤤 I’m currently doing a giveaway with @thecheesecakeshopwollaton to give you guys a chance to win £25 to spend at their store - head over to the rocky road mud cake post on my page to enter 😊 #food #foodie #foodporn #foodgasm #dessertporn #chocolate #desserts #yummy #iifym #flexibledieting #balance #cheesecake #competition #cheatmeal #whitechocolate #dessert #desserts #dessertlover #cheesecakes #balance #patisserie #recovery #video #eatingfortheinsta #icecream #junkfood #cakes #cake #hungry #dessert #foodstagram #giveaway #strongnotskinny

124 6 32 minutes ago
#mealinspiration ‼️ Trying something new.. {Pepper steak over Roasted red pepper and basil quinoa and brown rice} 
I’m new to the #quinoa thing so did some research and was happy to see that it was high in protein and fiber and had loads of other vitamins and nutrients so I’ll keep it around for awhile.. I was skeptical of the texture but didn’t mind it at all.. and it’s as easy to cook as rice so 🤷🏾‍♀️ .
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#foodporn #healthyfood #healthycooking #instafood #homecooking #foodblog #realfood #foodie #delicious #fit #flexibledieting #gains #fatloss #weightloss #easyrecipe #foodforfuel #easymeals #simplyfitsociety #foodphotography #fitnessfood #eatwell #healthybody #healthyeats #lowcarb #keto #fitness  #instafit #weightlossjourney

#mealinspiration ‼️ Trying something new.. {Pepper steak over Roasted red pepper and basil quinoa and brown rice}
I’m new to the #quinoa thing so did some research and was happy to see that it was high in protein and fiber and had loads of other vitamins and nutrients so I’ll keep it around for awhile.. I was skeptical of the texture but didn’t mind it at all.. and it’s as easy to cook as rice so 🤷🏾‍♀️ .
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#foodporn #healthyfood #healthycooking #instafood #homecooking #foodblog #realfood #foodie #delicious #fit #flexibledieting #gains #fatloss #weightloss #easyrecipe #foodforfuel #easymeals #simplyfitsociety #foodphotography #fitnessfood #eatwell #healthybody #healthyeats #lowcarb #keto #fitness #instafit #weightlossjourney

21 2 35 minutes ago
Oggi pranzo 🍴 con pasta 🍝, zucchine e Philadelphia con una leggera spolverata di parmigiano... infine una fetta di melone 🍈! Pomeriggio alle 18.30 rientro a Milano... per fortuna in aereo ✈️; stamani ho provveduto a spedire su qualche pacco per cui partirò piuttosto leggera. 
Ora mi godo ancora per qualche ora la mia famiglia 🥰
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#lunchtime #lowcarb #healthyfoodporn #healthyfood #zerofat #dietaflessibile #flexibledieting #fitnessgirl #foodforfuel #iifym #ifitfitsyourmacros #fitfood #healthyrecipes #weightloss #fitchef #cleaneating #muscleagain #healthyswaps #alimentazionesana #mangiarebene #seguimi #mangiareitaliano #zerocalories #mangiaresanoebene #amicididieta #diarioalimentare #dietamediterranea #fitfam #vitasana

Oggi pranzo 🍴 con pasta 🍝, zucchine e Philadelphia con una leggera spolverata di parmigiano... infine una fetta di melone 🍈! Pomeriggio alle 18.30 rientro a Milano... per fortuna in aereo ✈️; stamani ho provveduto a spedire su qualche pacco per cui partirò piuttosto leggera.
Ora mi godo ancora per qualche ora la mia famiglia 🥰
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#lunchtime #lowcarb #healthyfoodporn #healthyfood #zerofat #dietaflessibile #flexibledieting #fitnessgirl #foodforfuel #iifym #ifitfitsyourmacros #fitfood #healthyrecipes #weightloss #fitchef #cleaneating #muscleagain #healthyswaps #alimentazionesana #mangiarebene #seguimi #mangiareitaliano #zerocalories #mangiaresanoebene #amicididieta #diarioalimentare #dietamediterranea #fitfam #vitasana

12 0 37 minutes ago
😔It’s no secret that we have a huge problem with obesity in Australia, The Australian Bureau of Statistics, National health survey in 2017-18 showed that 67% of Australian adults are overweight or obese. That’s over 12 million people that struggle to sustain a healthy lifestyle.
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🤦🏼‍♂️To make matters worse we live in a day where everyone’s looking for overnight results or the magic product that’s going to solve all their problems. The evils of the fitness industry know this and often will make you think you need to buy their supplements or take part in their ‘challenge’ to lose fat.
-
🤷🏼‍♂️Truth is most of it isn’t sustainable at all, which means the results (if any) won’t be sustainable. This then leads the crowd to think they need something else someone is promoting, and the cycle of yo-yo dieting goes on and on, leaving people struggling feeling like they’ve tried everything.
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🙌🏼We need to start promoting sustainability more, taking a balanced approach. Figuring out what’s going to work for your lifestyle, for months and years, not a few short weeks. Maintaining a calorie deficit is a necessity when it comes to losing fat yes, but they’re many roads that lead to Rome. Deploying self awareness and building healthy long term habits that you can adhere to when it comes to eating and exercise is the 🔑 to achieving the results you desire. Please reach out if you or anyone you know needs a hand getting on track! I’d love to help 🙏🏼

😔It’s no secret that we have a huge problem with obesity in Australia, The Australian Bureau of Statistics, National health survey in 2017-18 showed that 67% of Australian adults are overweight or obese. That’s over 12 million people that struggle to sustain a healthy lifestyle.
-
🤦🏼‍♂️To make matters worse we live in a day where everyone’s looking for overnight results or the magic product that’s going to solve all their problems. The evils of the fitness industry know this and often will make you think you need to buy their supplements or take part in their ‘challenge’ to lose fat.
-
🤷🏼‍♂️Truth is most of it isn’t sustainable at all, which means the results (if any) won’t be sustainable. This then leads the crowd to think they need something else someone is promoting, and the cycle of yo-yo dieting goes on and on, leaving people struggling feeling like they’ve tried everything.
-
🙌🏼We need to start promoting sustainability more, taking a balanced approach. Figuring out what’s going to work for your lifestyle, for months and years, not a few short weeks. Maintaining a calorie deficit is a necessity when it comes to losing fat yes, but they’re many roads that lead to Rome. Deploying self awareness and building healthy long term habits that you can adhere to when it comes to eating and exercise is the 🔑 to achieving the results you desire. Please reach out if you or anyone you know needs a hand getting on track! I’d love to help 🙏🏼

18 1 40 minutes ago
↖️LIKE, SHARE & SAVE↗️
Follow @oli.rogers ,

Frankly everyone has a choice what they decide to put in their mouth.

Yes there’s social pressure, marketing manipulation, and everything els.... But no one is making you eat what you eat, you choose what you eat.

Do you choose to eat food that is going to help sustain a good healthy life or poor nutrients based food that could lead to health complications? 
I have a lot of enjoyment with food, in particular my “GAINZ SHAKE” that many of you see in my story. But the reality is this is only a fraction of the total amount I eat. 80% of my food is wholesome nutritionally rich, and the other 20% is full of lovely treats. 
What does your diet consist of? 
Let me know in the comments below.

Free Weight Loss Calorie Calculator, Click the Link in My Bio! 🔎
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caloriecounting #musclefood #fatlossjourney #gymmemes #nutritionfacts #nutritioncoach #fatlosstips #fatlosscoach #personaltrainer #physiology #weightlossideas #weightlossdiet #flexibledieting #weightlossgoal #fitnessquotes #caloriecounting

↖️LIKE, SHARE & SAVE↗️
Follow @oli.rogers ,

Frankly everyone has a choice what they decide to put in their mouth.

Yes there’s social pressure, marketing manipulation, and everything els.... But no one is making you eat what you eat, you choose what you eat.

Do you choose to eat food that is going to help sustain a good healthy life or poor nutrients based food that could lead to health complications?
I have a lot of enjoyment with food, in particular my “GAINZ SHAKE” that many of you see in my story. But the reality is this is only a fraction of the total amount I eat. 80% of my food is wholesome nutritionally rich, and the other 20% is full of lovely treats.
What does your diet consist of?
Let me know in the comments below.

Free Weight Loss Calorie Calculator, Click the Link in My Bio! 🔎
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caloriecounting #musclefood #fatlossjourney #gymmemes #nutritionfacts #nutritioncoach #fatlosstips #fatlosscoach #personaltrainer #physiology #weightlossideas #weightlossdiet #flexibledieting #weightlossgoal #fitnessquotes #caloriecounting

366 2 41 minutes ago
Melon, bresaola, pâtes, épinards hachés et poulet curry paprika 😋😋😋 #food #healthy #healthyfood #eatclean #mangersain #mangersainetgourmand #iifym #flexibility #flexibledieting #teampadawan

Melon, bresaola, pâtes, épinards hachés et poulet curry paprika 😋😋😋 #food #healthy #healthyfood #eatclean #mangersain #mangersainetgourmand #iifym #flexibility #flexibledieting #teampadawan

6 0 43 minutes ago
inconsistency training 🤷‍♀️💁‍♀️ I’m a big believer in small short sessions constantly thoughout the week - but that just hasn’t happened this summer due to getting a new job and working long hours and being on my feet all day 🦶 so yeah sure, I have definitely lost muscle and gained a few kg! I am one of these people who very very easily fluctuate between 2-10 pounds of 53kg and yeah it’s hard sometimes stepping onto that scale but also not hard- living a few kg heavier means I’ve had a damn great summer and easily 2 weeks of good consistent training will get me back down to that weight 🧚‍♀️ wearing @gymshark @wearwolfclothinguk and @vans 👸 #girlsthatlift #gfg #vegan #vegetarian #veganfitness

inconsistency training 🤷‍♀️💁‍♀️ I’m a big believer in small short sessions constantly thoughout the week - but that just hasn’t happened this summer due to getting a new job and working long hours and being on my feet all day 🦶 so yeah sure, I have definitely lost muscle and gained a few kg! I am one of these people who very very easily fluctuate between 2-10 pounds of 53kg and yeah it’s hard sometimes stepping onto that scale but also not hard- living a few kg heavier means I’ve had a damn great summer and easily 2 weeks of good consistent training will get me back down to that weight 🧚‍♀️ wearing @gymshark @wearwolfclothinguk and @vans 👸 #girlsthatlift #gfg #vegan #vegetarian #veganfitness

44 1 44 minutes ago
Da servire come ANTIPASTO o PIATTO UNICO:  CROSTATA SALATA CON FAGIOLINI E PISELLI VERDI! 😎
➡️Per la ricetta basta andare sul blog, usate la 🔍 e cercare il nome della ricetta!
Per 24 ore sarà tra le mie IG Stories e successivamente  salvata nell'Archivio ANTIPASTI! ➡️Taggatemi e/o inviatemi le vostre ricette per essere protagonisti delle mie Stories! 🌱🌱🌱
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#fingerfood #biologico #mangiaresano #cibosano #healthyblog #healthyfood #foodporn #antipasti #frolla #flexibledieting #crostata #workoutroutine #italianfoodblogger #foodbloggers #fitfam #focaccia #fitgirl #lunch #eatclean #fitnessaddict #fooddiary #diarioalimentare #pranzoitaliano #piselli #igersitalia #mangiasano #cucinasana #bontaitaliane #fagiolini #olioextraverginedioliva

Da servire come ANTIPASTO o PIATTO UNICO: CROSTATA SALATA CON FAGIOLINI E PISELLI VERDI! 😎
➡️Per la ricetta basta andare sul blog, usate la 🔍 e cercare il nome della ricetta!
Per 24 ore sarà tra le mie IG Stories e successivamente salvata nell'Archivio ANTIPASTI! ➡️Taggatemi e/o inviatemi le vostre ricette per essere protagonisti delle mie Stories! 🌱🌱🌱
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#fingerfood #biologico #mangiaresano #cibosano #healthyblog #healthyfood #foodporn #antipasti #frolla #flexibledieting #crostata #workoutroutine #italianfoodblogger #foodbloggers #fitfam #focaccia #fitgirl #lunch #eatclean #fitnessaddict #fooddiary #diarioalimentare #pranzoitaliano #piselli #igersitalia #mangiasano #cucinasana #bontaitaliane #fagiolini #olioextraverginedioliva

36 1 44 minutes ago
😴 👉🏾 🍔 👉🏾 ⚖ 👉🏾 📈....
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What's the point in your morning ritual green 'cleansing' smoothie if your system is running on 4 hours sleep....
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You wouldn't buy a new Ferrari and run it on fumes everyday....
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Stop blaming bread, your metabolism, starvation mode or your big bones preventing you from your goals....
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Sleep deprivation is one of the biggest indirect links fat loss. And I notice a correlation that people that struggle with fat loss....
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Are the ones lacking in sleep. What do we also do when we are tired?....
• 
We make bad decisions Chaps + Chapettes XOX 🦀

😴 👉🏾 🍔 👉🏾 ⚖ 👉🏾 📈....

What's the point in your morning ritual green 'cleansing' smoothie if your system is running on 4 hours sleep....

You wouldn't buy a new Ferrari and run it on fumes everyday....

Stop blaming bread, your metabolism, starvation mode or your big bones preventing you from your goals....

Sleep deprivation is one of the biggest indirect links fat loss. And I notice a correlation that people that struggle with fat loss....

Are the ones lacking in sleep. What do we also do when we are tired?....

We make bad decisions Chaps + Chapettes XOX 🦀

3 1 45 minutes ago
nezvyknem kupovať takéto polotovary, ale priznám sa, bolo to v akcii a už predtým som na to pozerala🙈😅 príprava je super easy, zaleješ vodou, počkáš 5 minút a máš. čo sa chuti týka, mohlo by to byť lepšie, šošovica sa mi zdala trochu horká a na mňa (som padavka) to bolo príliš pikantné😁 doma si určite viem spraviť chutnejšiu kari šošovicu😇 na celé balenie (na tanieri polovica) to má 217 kcal, 31 g sacharidov, 14 g bielkovín, 1 g tuku a 11 g vlákniny😏👌🏻 za mňa super instant jedlo pre lenivých, ktorí majú v jedálničku málo #micronutrients a vlákniny🤷🏻‍♀️ či si to ešte kúpim, to neviem. možno keď pôjdem niekam na víkend😊 kúpila som v tescu.

nezvyknem kupovať takéto polotovary, ale priznám sa, bolo to v akcii a už predtým som na to pozerala🙈😅 príprava je super easy, zaleješ vodou, počkáš 5 minút a máš. čo sa chuti týka, mohlo by to byť lepšie, šošovica sa mi zdala trochu horká a na mňa (som padavka) to bolo príliš pikantné😁 doma si určite viem spraviť chutnejšiu kari šošovicu😇 na celé balenie (na tanieri polovica) to má 217 kcal, 31 g sacharidov, 14 g bielkovín, 1 g tuku a 11 g vlákniny😏👌🏻 za mňa super instant jedlo pre lenivých, ktorí majú v jedálničku málo #micronutrients a vlákniny🤷🏻‍♀️ či si to ešte kúpim, to neviem. možno keď pôjdem niekam na víkend😊 kúpila som v tescu.

126 1 46 minutes ago
Up and at em🐓 Doing 12 today before 11 because I needed to lift some weights😁💪🏋️‍♀️ #mm100 #morningmeltdown100 🤸‍♀️“Without self-discipline, success is impossible, period.” – Lou Holtz🤸‍♀️Getting to the gym day after day is tough!!!Without sticking to the schedule and pushing yourself, you won’t get the success you want!! If you want to be able to see the results in the mirror, you have to put in the time! #nurse #cnatolvntorntobsn #nursingschool #nursingstudent 👊You got this👊 Go SLAY your day🤺  #nurseswholift #futurenurse  #weightloss #weightlifting #weightlosstransformation #flexibledieting #fasting #131method #alternatedayfasting #adf #iifym #carbcycling #keto #paleo #npc #wbff #BOD #beachbodyondemand #bikini #bikiniprep #bodybuilders

Up and at em🐓 Doing 12 today before 11 because I needed to lift some weights😁💪🏋️‍♀️ #mm100 #morningmeltdown100 🤸‍♀️“Without self-discipline, success is impossible, period.” – Lou Holtz🤸‍♀️Getting to the gym day after day is tough!!!Without sticking to the schedule and pushing yourself, you won’t get the success you want!! If you want to be able to see the results in the mirror, you have to put in the time! #nurse #cnatolvntorntobsn #nursingschool #nursingstudent 👊You got this👊 Go SLAY your day🤺 #nurseswholift #futurenurse #weightloss #weightlifting #weightlosstransformation #flexibledieting #fasting #131method #alternatedayfasting #adf #iifym #carbcycling #keto #paleo #npc #wbff #BOD #beachbodyondemand #bikini #bikiniprep #bodybuilders

5 1 47 minutes ago
CC and JAM on a cinnamon raisin English muffin with fruit and of course my @bowmar_nutrition hazelnut protein coffee post workout 🏋️‍♀️ ❤️ hope everyone has a great day!!!!!!! Tell me one thing you’re grateful for today . Ready and GO 👇🏼👇🏼
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.  #selflove#fit#health#weightlifting#strongnotskinny#cleaneats#fitnessinspiration#fitnes#motivation#fitnesslifestyle#weightlifting#balance#fitspo#bodybuilding#fitfam#health#fit#flexibledieting#progressnotpperfection#musclegain#positivity#wellness#recoveryispossible#healthylife#trusttheprocess#strongnotskinny#fitnesslife#fitchicks#bowmarnutrition#bowmarathlete#happyandhealthy
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Code Melanie for Support and  Please let me know so I can personally thank you💕

CC and JAM on a cinnamon raisin English muffin with fruit and of course my @bowmar_nutrition hazelnut protein coffee post workout 🏋️‍♀️ ❤️ hope everyone has a great day!!!!!!! Tell me one thing you’re grateful for today . Ready and GO 👇🏼👇🏼
.
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. #selflove #fit #health #weightlifting #strongnotskinny #cleaneats #fitnessinspiration #fitnes #motivation #fitnesslifestyle #weightlifting #balance #fitspo #bodybuilding #fitfam #health #fit #flexibledieting #progressnotpperfection #musclegain #positivity #wellness #recoveryispossible #healthylife #trusttheprocess #strongnotskinny #fitnesslife #fitchicks #bowmarnutrition #bowmarathlete #happyandhealthy
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.
Code Melanie for Support and Please let me know so I can personally thank you💕

28 0 47 minutes ago
A pic from dinner last night...
Protein Source was grilled chicken( didn't eat the skin)
Carbohydrate was berries( actually ate more than that. Couple handfuls before putting them on the plate.)
Fat Source was avocado and drizzled some olive oil on the greens.

A pic from dinner last night...
Protein Source was grilled chicken( didn't eat the skin)
Carbohydrate was berries( actually ate more than that. Couple handfuls before putting them on the plate.)
Fat Source was avocado and drizzled some olive oil on the greens.

5 6 48 minutes ago
✔️KNOW YOUR MILK✔️
With so many milks on the market all claiming they are healthier than the rest, it can be hard to navigate which on this the best fit for you! Did you know that 65% of the adult population is lactose intolerant? This can lead to a lot of digestion and skin issues for some people who consume diary, especially non-fermented forms of dairy (fermented forms = Greek yogurt, Kefir, cottage cheese). Lactose intolerance also really depends on your genetics. For example, Only 5% of people of northern European descent are lactose intolerant vs. up to 90% of people from East Asian descent are lactose intolerant.
.
That’s why it’s a beautiful thing that there are so many different milk alternatives on the market today. Below I’m breaking down the pros and cons each milk. Special shoutout to @kids.eat.in.color for very much inspiring this post. My post is more targeted at the pros & cons for adults but check hers out for children recommendations.
.
Almond milk pro: low in calories, contains vitamin E, lactose free 
con: low in protein
.
Cashew milk - pro: good source of fiber, full of iron, low In calories, lactose free
Con: low in protein .
Coconut milk - pro: low in calories, contains potassium, lactose free 
con: low in protein
.
Dairy milk - high in protein, higher in calcium 
cons: higher in sugar & not good for people with a lactose intolerance. Also, U.S. dairy is pasteurized so it loses some of its beneficial nutrients and enzymes.
.
Soy milk - pro: high in protein, vitamin D & B12, lactose free
con: not good for those w allergies and who already have an estrogen dominance/too much estrogen in their system.
.
Oat milk - pro: nut/soy/lactose free, helps lower cholesterol and aids digestive health
Cons: can be higher in sugar & carbs
.
With all this mind, remember to opt for the unsweetened versions when you buy them at the store!
.
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📝 Content by @meowmeix
.
#cleaneating #healthyeating #nutrition #cleaneats#mealprep #milk #foodprep #dairy #fitfood #protein#weightloss #mealplan #paleo #milkshake#healthychoices #mealprepsunday #healthyfood#mealprepping #oatmilk #macros #mealprepmonday#cow #cream #flexibledieting #iifym #almondmilk#plantbased

✔️KNOW YOUR MILK✔️
With so many milks on the market all claiming they are healthier than the rest, it can be hard to navigate which on this the best fit for you! Did you know that 65% of the adult population is lactose intolerant? This can lead to a lot of digestion and skin issues for some people who consume diary, especially non-fermented forms of dairy (fermented forms = Greek yogurt, Kefir, cottage cheese). Lactose intolerance also really depends on your genetics. For example, Only 5% of people of northern European descent are lactose intolerant vs. up to 90% of people from East Asian descent are lactose intolerant.
.
That’s why it’s a beautiful thing that there are so many different milk alternatives on the market today. Below I’m breaking down the pros and cons each milk. Special shoutout to @kids.eat.in.color for very much inspiring this post. My post is more targeted at the pros & cons for adults but check hers out for children recommendations.
.
Almond milk pro: low in calories, contains vitamin E, lactose free 
con: low in protein
.
Cashew milk - pro: good source of fiber, full of iron, low In calories, lactose free
Con: low in protein .
Coconut milk - pro: low in calories, contains potassium, lactose free 
con: low in protein
.
Dairy milk - high in protein, higher in calcium 
cons: higher in sugar & not good for people with a lactose intolerance. Also, U.S. dairy is pasteurized so it loses some of its beneficial nutrients and enzymes.
.
Soy milk - pro: high in protein, vitamin D & B12, lactose free
con: not good for those w allergies and who already have an estrogen dominance/too much estrogen in their system.
.
Oat milk - pro: nut/soy/lactose free, helps lower cholesterol and aids digestive health
Cons: can be higher in sugar & carbs
.
With all this mind, remember to opt for the unsweetened versions when you buy them at the store!
.
.
📝 Content by @meowmeix
.
#cleaneating  #healthyeating  #nutrition  #cleaneats #mealprep  #milk  #foodprep  #dairy  #fitfood  #protein #weightloss  #mealplan  #paleo  #milkshake #healthychoices  #mealprepsunday  #healthyfood #mealprepping  #oatmilk  #macros  #mealprepmonday #cow  #cream  #flexibledieting  #iifym  #almondmilk #plantbased

10 0 48 minutes ago

Top #flexibledieting posts

🍪Oreo biscuit bread pudding with 🍦vanilla ice cream!!
📍: @jacobspickles
📷: @tastybitesnyc
#️⃣: #donutscookiesandcream
👇🏻TAG YOUR FRIENDS👇🏻

🍪Oreo biscuit bread pudding with 🍦vanilla ice cream!!
📍: @jacobspickles
📷: @tastybitesnyc
#️⃣: #donutscookiesandcream
👇🏻TAG YOUR FRIENDS👇🏻

2,002 30 8 hours ago
🔥FOODS TO EAT WHEN YOU ARE STRESSED 🔥⠀
-⠀
We all feel stressed sometimes, and although we know it is not good for our health we can't really do much about it. 😐⠀
-⠀
Of course you can find the root of your stress and try to solve that, but it is not always possible to solve it immediately. 😓⠀
-⠀
Omega-3 fatty acids are great and have shown to be able to reduce anxiety and some symptoms of depression, these can be found in salmon and nuts for example! 🐠⠀
-⠀
Turkey is for example really high in tryptophan, which is a protein that makes you feel better! 🦃⠀
-⠀
Tea, like matcha tea, can also really help you calm you down! 🍵⠀
-⠀
Which one is your favorite of this list? Let me know in the comments down below! 👇🏼
——
By @fitnessft_
——
#weightloss #weightlosstips #weightlosshelp#weightlossjourney #photooftheday #healthy #gym#progress #diet #dieting #nutrition #training #iifym#flexibledieting #workout#foodsile #calories #caloriecounting#gains #muscle #fatloss#bodyfat #healthylifestyle #workout #fitnessfood#fitfam #bulking #paleo

🔥FOODS TO EAT WHEN YOU ARE STRESSED 🔥⠀
-⠀
We all feel stressed sometimes, and although we know it is not good for our health we can't really do much about it. 😐⠀
-⠀
Of course you can find the root of your stress and try to solve that, but it is not always possible to solve it immediately. 😓⠀
-⠀
Omega-3 fatty acids are great and have shown to be able to reduce anxiety and some symptoms of depression, these can be found in salmon and nuts for example! 🐠⠀
-⠀
Turkey is for example really high in tryptophan, which is a protein that makes you feel better! 🦃⠀
-⠀
Tea, like matcha tea, can also really help you calm you down! 🍵⠀
-⠀
Which one is your favorite of this list? Let me know in the comments down below! 👇🏼
——
By @fitnessft_
——
#weightloss  #weightlosstips  #weightlosshelp #weightlossjourney  #photooftheday  #healthy  #gym #progress  #diet  #dieting  #nutrition  #training  #iifym #flexibledieting  #workout #foodsile  #calories  #caloriecounting #gains  #muscle  #fatloss #bodyfat  #healthylifestyle  #workout  #fitnessfood #fitfam  #bulking  #paleo

1,846 22 4 hours ago
I loved this power breakfast 😍 Started my day with the most delicious combo: one fried crispy egg with runny yolk, two toasts topped with peanut butter from @biozentrale_official (believe me, that’s the best peanut butter ever 🥜😍 and it’s not an advertisement, just sharing the love), avocado chunks sprinkled with chili flakes, cherry tomatoes and lamb’s lettuce (always seasoned with olive oil and salt and pepper before eating) 🍅🌿🍞🍳 I had such a great start into the new week, I smashed my early morning CrossFit session and then I had quite a productive day at work 🤗 Also not sure if any of you remember but after coming back from my holidays at the end of May, I’ve decided to do a cut (I have gained a few kilograms and didn’t feel good or comfortable in my body anymore) and it’s already almost end of week 12 of this fat loss phase and I am more than happy with my results 👍🏼 I have learned so much during this period and I want to share with you my thoughts and experience. Also comparing to my last cut that I did 3 years ago... It’s gonna be very interesting 💁🏼‍♀️ I’ll share everything soon. Enjoy your Monday, guys!! 😘 
#breakfast #nutrition #mealprep #eatrealfood #eatbetternotless #hummus #iifym #macros #peanutbutter

I loved this power breakfast 😍 Started my day with the most delicious combo: one fried crispy egg with runny yolk, two toasts topped with peanut butter from @biozentrale_official (believe me, that’s the best peanut butter ever 🥜😍 and it’s not an advertisement, just sharing the love), avocado chunks sprinkled with chili flakes, cherry tomatoes and lamb’s lettuce (always seasoned with olive oil and salt and pepper before eating) 🍅🌿🍞🍳 I had such a great start into the new week, I smashed my early morning CrossFit session and then I had quite a productive day at work 🤗 Also not sure if any of you remember but after coming back from my holidays at the end of May, I’ve decided to do a cut (I have gained a few kilograms and didn’t feel good or comfortable in my body anymore) and it’s already almost end of week 12 of this fat loss phase and I am more than happy with my results 👍🏼 I have learned so much during this period and I want to share with you my thoughts and experience. Also comparing to my last cut that I did 3 years ago... It’s gonna be very interesting 💁🏼‍♀️ I’ll share everything soon. Enjoy your Monday, guys!! 😘
#breakfast #nutrition #mealprep #eatrealfood #eatbetternotless #hummus #iifym #macros #peanutbutter

3,163 55 17 hours ago
Smoked Beef Cheek Tacos 🌮 
I’m not sharing 😂

Smoked Beef Cheek Tacos 🌮
I’m not sharing 😂

2,289 82 19 August, 2019
⬆️ Click the link in the bio if you are struggling to BUILD MUSCLE and LOSE FAT 🚨
-
Who agrees? (@drclaudiatfelty)
-
For years I was deeply afraid to purchase what I knew would be one of my all time favorite convenience meals. Pesto tortellini.
⠀
My diet brain had taught me it was too high in calories, too high in fat, and too many carbs for my body to handle. So I passed on purchasing this meal for years.
⠀
I now know my diet brain 🧠 was wrong. The meal isn’t too many calories, carbs, or fat. I can have this meal when I want to enjoy it and I don’t gain weight, or bloat, and the world doesn’t end.
⠀
Intuitive eating gives you the freedom to make the call that’s right for both your physical and mental health. They are equally as important.
⠀
What food have or are you still fearing today? Let me know so I can provide you some support. Bonus points if you provide some love and support to someone else 😘💕
.
➡️ @prodiettips & @profitnesscircle for more
#bulking #weightloss #bulkingup #bulkup #workout #gainmuscle #buildmuscle #buildingmuscle #teambulk #musclebuilding #bodybuilding #motivation #flexibledieting #gains #eatclean #bulkpowders #intermittentfasting #instadaily #workout #diet #lowcarb #crossfit #foodie

⬆️ Click the link in the bio if you are struggling to BUILD MUSCLE and LOSE FAT 🚨
-
Who agrees? (@drclaudiatfelty)
-
For years I was deeply afraid to purchase what I knew would be one of my all time favorite convenience meals. Pesto tortellini.

My diet brain had taught me it was too high in calories, too high in fat, and too many carbs for my body to handle. So I passed on purchasing this meal for years.

I now know my diet brain 🧠 was wrong. The meal isn’t too many calories, carbs, or fat. I can have this meal when I want to enjoy it and I don’t gain weight, or bloat, and the world doesn’t end.

Intuitive eating gives you the freedom to make the call that’s right for both your physical and mental health. They are equally as important.

What food have or are you still fearing today? Let me know so I can provide you some support. Bonus points if you provide some love and support to someone else 😘💕
.
➡️ @prodiettips & @profitnesscircle for more
#bulking #weightloss #bulkingup #bulkup #workout #gainmuscle #buildmuscle #buildingmuscle #teambulk #musclebuilding #bodybuilding #motivation #flexibledieting #gains #eatclean #bulkpowders #intermittentfasting #instadaily #workout #diet #lowcarb #crossfit #foodie

326 2 1 hour ago
It's been a minute from I last posted a bowl of proats well here you go people
.
This is the @tescoirl Chocolate Orange bar its 🔥 up there with the Coffee flavoured one
.
Also started my new job yesterday moving up in the food chain 😂
.
#tuesday #chocolate #food #porridgeporn #flexibledieting #delicious #foodie #cleaneating #foodporn #foodgram #chocolover #feedfeed #friday #eat #foodgasm #foodphotography #instafood #porridge #oatmeal #foodies #flexbowl #foodblogger #thursday #instaeat #newjob #ifitfitsyourmacros #iifym #lotusbiscoff #breakfast #protein

It's been a minute from I last posted a bowl of proats well here you go people
.
This is the @tescoirl Chocolate Orange bar its 🔥 up there with the Coffee flavoured one
.
Also started my new job yesterday moving up in the food chain 😂
.
#tuesday #chocolate #food #porridgeporn #flexibledieting #delicious #foodie #cleaneating #foodporn #foodgram #chocolover #feedfeed #friday #eat #foodgasm #foodphotography #instafood #porridge #oatmeal #foodies #flexbowl #foodblogger #thursday #instaeat #newjob #ifitfitsyourmacros #iifym #lotusbiscoff #breakfast #protein

206 17 2 hours ago
Left or Right? 😱💪
In this post I’ve compiled a few of my favourite calorie comparisons✨
⁣⠀
Which one would you choose and why? 🧐 Let me know in the comments 💬
PSA: I’m not telling anybody what to eat - I’m just publishing this knowledge to show the differences! Some may enjoy the higher calorie option, some may enjoy the lower calorie / higher volume option 🙏🏼 it’s completely opinion based and I respect both sides because you can certainly eat BOTH options and get results ❤️
⁣⠀
Tag a friend if any of these calorie surprised you!🤗
⁣⠀
#lewfitness #calories #ikea #costco #subway #breyersicecream #halotop #benandjerrys #dieting #dietplan #flexibledieting #iifym #dieting #weightlossideas #breakfast

Left or Right? 😱💪
In this post I’ve compiled a few of my favourite calorie comparisons✨
⁣⠀
Which one would you choose and why? 🧐 Let me know in the comments 💬
PSA: I’m not telling anybody what to eat - I’m just publishing this knowledge to show the differences! Some may enjoy the higher calorie option, some may enjoy the lower calorie / higher volume option 🙏🏼 it’s completely opinion based and I respect both sides because you can certainly eat BOTH options and get results ❤️
⁣⠀
Tag a friend if any of these calorie surprised you!🤗
⁣⠀
#lewfitness #calories #ikea #costco #subway #breyersicecream #halotop #benandjerrys #dieting #dietplan #flexibledieting #iifym #dieting #weightlossideas #breakfast

3,469 51 18 August, 2019
This protein granola is one of my favorite snack recipes I’ve ever made. It’s perfect on yogurt or with a bit of fresh fruit, nuts, and milk.
⠀
I’ll post the recipe below. If you have ingredient questions or would like to see recipe process pics, check out the recipe on the blog at https://masonfit.com/protein-granola/ (linked in bio)
⠀
*1 C (80g) @quaker Rolled Oats
*2 C (34g) @arrowheadmills Puffed Rice Cereal
*1/4 C (26g) Graham Cracker Crumbs
*1 1/2 scoop (47g) @pescience Vanilla Select Whey + Casein
*2-3 tsp Ground Cinnamon, to taste
* 1/4 tsp Kosher Salt
*1/4 C (60mL) @waldenfarmsinternational Pancake Syrup
*1/4 C (56g) @landolakesktchn Light Butter with Canola
⠀
1. Preheat an oven to 350F and line a baking sheet with parchment paper or nonstick spray.
2. Mix the dry ingredients together in a large bowl.
Gradually add the syrup and light butter, folding everything together gently.
3. Transfer the mixture to the baking sheet. Use a spatula to spread it evenly across the entire baking sheet. Be sure to break up any large clumps and aim to have as many holes or spaces as possible in the mixture.
4. Bake for 15 minutes before removing from the oven to break up and flip on the baking sheet. Bake for an additional 6-10 minutes, shaking every 2-3 minutes until the granola is golden brown and crispy. Let the granola fully cool to finish crisping. Store in an airtight container at room temp.
⠀
Recipe makes 10 servings (1/4 cup or 22g each) with 90 Calories | 5P | 10.5C | 3.5F | 3 SmartPoints per serving. (Does not include extra walnuts or chocolate chips.)

This protein granola is one of my favorite snack recipes I’ve ever made. It’s perfect on yogurt or with a bit of fresh fruit, nuts, and milk.

I’ll post the recipe below. If you have ingredient questions or would like to see recipe process pics, check out the recipe on the blog at https://masonfit.com/protein-granola/ (linked in bio)

*1 C (80g) @quaker Rolled Oats
*2 C (34g) @arrowheadmills Puffed Rice Cereal
*1/4 C (26g) Graham Cracker Crumbs
*1 1/2 scoop (47g) @pescience Vanilla Select Whey + Casein
*2-3 tsp Ground Cinnamon, to taste
* 1/4 tsp Kosher Salt
*1/4 C (60mL) @waldenfarmsinternational Pancake Syrup
*1/4 C (56g) @landolakesktchn Light Butter with Canola

1. Preheat an oven to 350F and line a baking sheet with parchment paper or nonstick spray.
2. Mix the dry ingredients together in a large bowl.
Gradually add the syrup and light butter, folding everything together gently.
3. Transfer the mixture to the baking sheet. Use a spatula to spread it evenly across the entire baking sheet. Be sure to break up any large clumps and aim to have as many holes or spaces as possible in the mixture.
4. Bake for 15 minutes before removing from the oven to break up and flip on the baking sheet. Bake for an additional 6-10 minutes, shaking every 2-3 minutes until the granola is golden brown and crispy. Let the granola fully cool to finish crisping. Store in an airtight container at room temp.

Recipe makes 10 servings (1/4 cup or 22g each) with 90 Calories | 5P | 10.5C | 3.5F | 3 SmartPoints per serving. (Does not include extra walnuts or chocolate chips.)

2,145 63 18 hours ago
New M&M’s Ghoul’s Mix Cookie Dough is out now! Each pack makes 20 sugar cookies that are topped with halloween sprinkles, and of course — M&M’s. We found them at Walmart. NEED! 😋👻

New M&M’s Ghoul’s Mix Cookie Dough is out now! Each pack makes 20 sugar cookies that are topped with halloween sprinkles, and of course — M&M’s. We found them at Walmart. NEED! 😋👻

1,256 27 21 hours ago